Eat the meek, savor the taste.

**DOMS** · 12-07-2006, 10:54 AM

Quote:

Originally Posted by FatCatMC

I made the wednesday workout a deadlift day instead of Bench/Row/Squat 3 days a week. My deadlift shot up too.

I like to do that too, but I've made it a point not to change a single part of the program.

BTW, how deep do you Squat?

ReproMan · 12-07-2006, 12:14 PM

Quote:

Originally Posted by DOMS

I like to do that too, but I've made it a point not to change a single part of the program.

BTW, how deep do you Squat?

Well, when my knee didn't hurt like hell ATG. I just about had my ass on my calfs. Now I can't get below parallel without alot of discomfort, so I've been using the "squat machine" for the last few months.

AKIRA · 12-07-2006, 12:31 PM

Sucks. I havent done squats in even longer. I miss em. If it wasnt for my problem, Id have new PRs while doing ATG.

**DOMS** · 12-07-2006, 12:36 PM

Quote:

Originally Posted by FatCatMC

Well, when my knee didn't hurt like hell ATG. I just about had my ass on my calfs. Now I can't get below parallel without alot of discomfort, so I've been using the "squat machine" for the last few months.

"Squat machine"? You don't mean the Smith machine, do you?

ReproMan · 12-07-2006, 12:42 PM

Quote:

Originally Posted by DOMS

"Squat machine"? You don't mean the Smith machine, do you?

Noooo. It's a hammer strength plate loaded squat machine. It caters to a natural squat movement, unlike the shit machine. I would call it a "Standing Leg Press" but it's not really. I can safely work below parallel and I also feel my glutes activated when I use it.

**DOMS** · 12-07-2006, 12:50 PM

Quote:

Originally Posted by FatCatMC

Noooo. It's a hammer strength plate loaded squat machine. It caters to a natural squat movement, unlike the shit machine. I would call it a "Standing Leg Press" but it's not really. I can safely work below parallel and I also feel my glutes activated when I use it.

Nice. For a second there you had me worried.

ReproMan · 12-07-2006, 12:54 PM

Quote:

Originally Posted by DOMS

Nice. For a second there you had me worried.

It's not the real thing, but it's a decent substitute.

**DOMS** · 12-07-2006, 12:58 PM

Quote:

Originally Posted by FatCatMC

It's not the real thing, but it's a decent substitute.

We all do what we can.

I'm not allowed to do Military Presses, so I substitute.

ReproMan · 12-08-2006, 02:48 PM

Well, I didn't workout yesterday due to work, and I may not tonight due to my "random leg/back" pain. I've been doing a ton of stretching as of late because I desperately want to put squats back in my program. It seems that I'm lacking some flexibility in my lower legs that puts added pressure on my knees while squatting causing alot of pain... For the first time in a long while I have been able to do a below parallel body squat, and I am eager to put some weight on my shoulders again.

Since I've been working at a steady volume and intensity for the last 2 months I've decided to chalk up a new routine. Back to the full body deal for me.

Goals:
- Cut to 190 lbs. I'm serious this time. I'm thinking by mid March I can hit my target weight (as long as I stick to the diet) safely. That's 4 lbs a month.
- Maintain size and strength.
- No alcohol. Which is actually something I've already started. It's been a solid 3 weeks.

Routine:

Day 1:
Squat: 5x3
Bench: 5x3
BB Row: 5x3
Hypers: 3x8-12

Day 2:
Cardio 45 min

Day 3:
DB Press: 3x8-12
DB Rows: 3x8-12
Leg Press: 3x8-12
Good Mornings: 3x8-12

Day 4:
Cardio 45 min

Day 5:
Deadlifts: 5x3
Pullups: 3x8
Military Press: 5x3
Lunges: 3x8-12

Not carved in stone but this is a good idea of what I'm getting into. This will probably only carry on for 4-6 weeks depending on how much the 5x3 scheme kicks my ass. Tried to keep it strength/hypertrophy balanced as much as possible and I'm sure I will add some isolation in there somewhere.

ReproMan · 12-08-2006, 07:37 PM

Squats:
135 - 12,12,12

BB Rows:
135 - 12,12,12

Hypers:
35 - 12,12,12

BB Bench:
135 - 12,12,12

Weight: 207

Supps: CEE

Went to Gold's in Jupiter, pretty nice place. I didn't like it though, there were 3 treadmills for every 1 piece of freeweight equipment. Lucky for me nobody was there.

Did real squats for the first time in a long time. Felt pretty good, but I can feel it in my knee now. :30 RI's on everything, I was actually pretty spent after this workout

Double D · 12-09-2006, 12:09 AM

Nice workout, going for power?

**Gazhole** · 12-09-2006, 03:27 AM

Quote:

Originally Posted by FatCatMC

Goals:
- Cut to 190 lbs. I'm serious this time. I'm thinking by mid March I can hit my target weight (as long as I stick to the diet) safely. That's 4 lbs a month.
- Maintain size and strength.
- No alcohol. Which is actually something I've already started. It's been a solid 3 weeks.

Routine:

Day 1:
Squat: 5x3
Bench: 5x3
BB Row: 5x3
Hypers: 3x8-12

Day 2:
Cardio 45 min

Day 3:
DB Press: 3x8-12
DB Rows: 3x8-12
Leg Press: 3x8-12
Good Mornings: 3x8-12

Day 4:
Cardio 45 min

Day 5:
Deadlifts: 5x3
Pullups: 3x8
Military Press: 5x3
Lunges: 3x8-12

Day 5 looks particularly tough. Good luck with this one, dude!

Double D · 12-09-2006, 03:32 AM

I am leaning torwards day 1 for being the tough one.

ReproMan · 12-09-2006, 06:14 AM

Quote:

Originally Posted by Double D

Nice workout, going for power?

Actually just wanted to work up a nice sweat. I'm coming up on a little time off and a new program so I said "what the hell."

ReproMan · 12-09-2006, 06:15 AM

Quote:

Originally Posted by Gazhole

Day 5 looks particularly tough. Good luck with this one, dude!

Quote:

Originally Posted by Double D

I am leaning torwards day 1 for being the tough one.

Heh, I'm pretty sure I'll have a tough time with both of them! I'm just excited to put real squats back in the equation.

Double D · 12-17-2006, 08:22 AM

No alcohol huh? Now thats a tough one!

AKIRA · 12-17-2006, 09:06 AM

And a shitty one at that!

Of course, since I

Friday night at 5am, I have little room to talk.

Burner02 · 12-17-2006, 05:24 PM

Quote:

Originally Posted by FatCatMC

Routine:

Day 1:
Squat: 5x3
Bench: 5x3
BB Row: 5x3
Hypers: 3x8-12

Day 2:
Cardio 45 min

Day 3:
DB Press: 3x8-12
DB Rows: 3x8-12
Leg Press: 3x8-12
Good Mornings: 3x8-12

Day 4:
Cardio 45 min

Day 5:
Deadlifts: 5x3
Pullups: 3x8
Military Press: 5x3
Lunges: 3x8-12

Quote:

Originally Posted by Gazhole

Day 5 looks particularly tough. Good luck with this one, dude!

Quote:

Originally Posted by Double D

I am leaning torwards day 1 for being the tough one.

hhhmm...I think all of them look tough..if he does the right!

I know..not really adding anything of substance...but just the same...

AKIRA · 12-17-2006, 10:30 PM

Oh I didnt even see the split. Day 1 and 5 are pretty tough. Id lean towards 5 to be the toughest due to the volume. Either way, it looks fun.

Double D · 12-28-2006, 09:28 PM

I really like this routine, I may give it a go sometime soon.

ReproMan · 12-29-2006, 06:14 AM

Quote:

Originally Posted by Double D

I really like this routine, I may give it a go sometime soon.

As soon as I have a gym to do it in, me too.

12-07-2006, 12:31 PM	#213
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,438 Photos: 3	Sucks. I havent done squats in even longer. I miss em. If it wasnt for my problem, Id have new PRs while doing ATG.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

12-08-2006, 07:37 PM	#220
ReproMan Señor Member Elite Member Join Date: Feb 2006 Location: Stuart, FL Posts: 6,361	Friday 12/8/06 Squats: 135 - 12,12,12 BB Rows: 135 - 12,12,12 Hypers: 35 - 12,12,12 BB Bench: 135 - 12,12,12 Weight: 207 Supps: CEE Went to Gold's in Jupiter, pretty nice place. I didn't like it though, there were 3 treadmills for every 1 piece of freeweight equipment. Lucky for me nobody was there. Did real squats for the first time in a long time. Felt pretty good, but I can feel it in my knee now. :30 RI's on everything, I was actually pretty spent after this workout

12-09-2006, 12:09 AM	#221
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	Nice workout, going for power?
	www.crossfit.com

12-09-2006, 03:32 AM	#223
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	I am leaning torwards day 1 for being the tough one.
	www.crossfit.com

12-17-2006, 08:22 AM	#226
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	No alcohol huh? Now thats a tough one!
	www.crossfit.com

12-08-2006, 02:48 PM	#219
ReproMan Señor Member Elite Member Join Date: Feb 2006 Location: Stuart, FL Posts: 6,361	Well, I didn't workout yesterday due to work, and I may not tonight due to my "random leg/back" pain. I've been doing a ton of stretching as of late because I desperately want to put squats back in my program. It seems that I'm lacking some flexibility in my lower legs that puts added pressure on my knees while squatting causing alot of pain... For the first time in a long while I have been able to do a below parallel body squat, and I am eager to put some weight on my shoulders again. Since I've been working at a steady volume and intensity for the last 2 months I've decided to chalk up a new routine. Back to the full body deal for me. Goals: - Cut to 190 lbs. I'm serious this time. I'm thinking by mid March I can hit my target weight (as long as I stick to the diet) safely. That's 4 lbs a month. - Maintain size and strength. - No alcohol. Which is actually something I've already started. It's been a solid 3 weeks. Routine: Day 1: Squat: 5x3 Bench: 5x3 BB Row: 5x3 Hypers: 3x8-12 Day 2: Cardio 45 min Day 3: DB Press: 3x8-12 DB Rows: 3x8-12 Leg Press: 3x8-12 Good Mornings: 3x8-12 Day 4: Cardio 45 min Day 5: Deadlifts: 5x3 Pullups: 3x8 Military Press: 5x3 Lunges: 3x8-12 Not carved in stone but this is a good idea of what I'm getting into. This will probably only carry on for 4-6 weeks depending on how much the 5x3 scheme kicks my ass. Tried to keep it strength/hypertrophy balanced as much as possible and I'm sure I will add some isolation in there somewhere.

12-17-2006, 09:06 AM	#227
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,438 Photos: 3	And a shitty one at that! Of course, since I Friday night at 5am, I have little room to talk.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

12-17-2006, 10:30 PM	#229
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,438 Photos: 3	Oh I didnt even see the split. Day 1 and 5 are pretty tough. Id lean towards 5 to be the toughest due to the volume. Either way, it looks fun.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

12-28-2006, 09:28 PM	#230
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	I really like this routine, I may give it a go sometime soon.
	www.crossfit.com

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