Stewart14

Let's see you do BW+120 tough guy



Remember, I got the bad elbows, gotta be smart or else

http://futuretrainer.blogspot.com/ --My new blog!!

yellowmoomba

Been there (BW +135 actually)

I hear ya on the injury front.............. Just trying to give you some motivation

http://www.ironmagazineforums.com/on...-bag-work.html


"You are born small and weak... you die small and weak... how you look in between is up to you."

Stewart14

oh you know me, I would do it if I knew I wouldn't hurt myself doing it, I mean, I am practically positive I could do it for at least a rep now, but at what cost, and would it be worth it? Probably not, if I can work up to it, fine, but I am not jumping that much on dips, too much can go wrong....

http://futuretrainer.blogspot.com/ --My new blog!!

Stewart14

Nov 24

Feeling a bit under the weather since Thanksgiving night, but I had to get back at it a bit, so I did a little session today consisting of:

Full Squats (ATG)
135 x 5
155 x 5
185 x 5
215 x 5
247.5 x 5

Bench Press
140 x 5
175 x 5
210 x 5
245 x 5
280 x 5

Chest Supported Rows
90 x 5
105 x 5
125 x 5
145 x 5
167.5 x 5

Not very taxing, but broke a nice sweat since I was wearing long pants and a heavy turtleneck. I have a working theory that it is beneficial to sweat when you have a cold, in essence, drink a TON of water and sweat a lot, and you can help to "sweat out the cold". That is my theory, but I have always stuck to it, results are inconclusive, but definitely the cold has never gotten worse, so

http://futuretrainer.blogspot.com/ --My new blog!!

Stewart14

Nov. 28

Had a workout on the 26th, highlights were deadlifts of 355x5 and the "discovery" of trap bar overhead presses.

Today's workout:

Full Squats ATG
135 x 5
155 x 5
185 x 5
215 x 5
255 x 3
185 x 8

Bench Press
140 x 5
175 x 5
210 x 5
245 x 5
287.5 x 3
210 x 8

Chest Supported Rows
90 x 5
105 x 5
125 x 5
145 x 5
170 x 3
125 x 8

http://futuretrainer.blogspot.com/ --My new blog!!

AKIRA

Good volume scheme, but let me ask you, do you get winded after doing that much? I mean, I know you can lift heavier, but I was just curious cuz its a full body regime and youve got 6 or so sets.

In other words, do you walk out of the workout feeling like you worked out..?

6' 209lbs (8/16)
Bench 365 (12/3)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

Stewart14

well.......see, this is following a type of Bill Starr 5x5 linear scheme. They have you put your best 5 rep attempt out at the 4th week, and then you back up by 2.5% for the first 3 weeks, so these workouts aren't all out efforts. So no, I don't feel too bad afterwards, I mean it is still somewhat tiring with all the sets, but I don't feel destroyed after or anything like that.

I did this for the past couple of days cause I have been fighting a cold and wanted to do something, but with less volume, or at least less higher intensity volume. I might as well just keep riding it out and see if I can bust past my best 5 rep sets on these exercises.

I will tell you that for me, I don't really feel like I have any more energy to do any accessory work that the program says you can do after this stuff, screw that, this is enough for me, I figure without all the extra crap, I would have more of a chance to improve the core lifts.

the squats are really tough when you actually go all the way down and hang out in the hole for a second or so, a totally different beast than what I had been doing, hence the lower weights, I mean I was squatting over 300 for 5 rep sets powerlifting style, so this was an adjustment.

http://futuretrainer.blogspot.com/ --My new blog!!

Stewart14

Nov 30

Still got this damn cold, my son still does too

Full Squats ATG
135 x 5
157.5 x 5
190 x 5
225 x 5
255 x 5

Bench Press
145 x 5
185 x 5
215 x 5
252.5 x 5
287.5 x 5

Chest Supported Rows
90 x 5
107.5 x 5
127.5 x 5
150 x 5
170 x 5

http://futuretrainer.blogspot.com/ --My new blog!!

yellowmoomba

What are you shooting for in week 4?

http://www.ironmagazineforums.com/on...-bag-work.html


"You are born small and weak... you die small and weak... how you look in between is up to you."

Stewart14

ATG Squat 267.5 x 5
Bench Press 302.5 x 5
Chest Supported Rows 180 x 5 (I made these weights very conservative, since I wanted to really focus on the form on these, instead of just slinging the weights up, I wanted to really feel the contraction in my back, so I started light)
Trap bar overhead press 160 x 5
Deadlifts 380 x 5
Pullups BW+32.5 x 5 (remember I suck at pullups, much better at chins)

I'm not really doing a weekly program, I am doing one on one off, and that allows me built in extra days off whenever I need them, since the program calls for 2 off days after the third workout day. So if I am busy on a day I was gonna workout, I can just skip it, take the 2 days off and then carry on, I won't really lose any days that way. I doubt I would ever need more than 2 days off in a row for anything other than an emergency.

http://futuretrainer.blogspot.com/ --My new blog!!

yellowmoomba

Is that 5 sets of 5 with that weight ?

http://www.ironmagazineforums.com/on...-bag-work.html


"You are born small and weak... you die small and weak... how you look in between is up to you."

yellowmoomba

Have you seen this spreadsheet?

http://www.geocities.com/elitemadcow...diate_v0.3.zip

http://www.ironmagazineforums.com/on...-bag-work.html


"You are born small and weak... you die small and weak... how you look in between is up to you."

AKIRA

Trap bar OH Press? How do you get it down ?

That sounds awesome. I was thinking of doing an Alernating Periodization as well. 1 week all out, next week moderate.

6' 209lbs (8/16)
Bench 365 (12/3)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

Stewart14

Yeah, that's what I've been using for my numbers.

http://futuretrainer.blogspot.com/ --My new blog!!

Stewart14

no, that's the top set of 5 after ramping up for the first 4 sets. It is still tough cause you are still doing 4 sets of varying weights before hand, and by set 3, it is more than warmup weights.

http://futuretrainer.blogspot.com/ --My new blog!!

Stewart14

I wrote a big long description of what I did on one of the posts that got deleted. I basically set the bar up on safety stands, then I put a sheetrock spackel bucket in the middle, crawl under the bar, get inside of it, sit on the bucket and then press, so it starts from the bottom position, there is no lowering phase on the first rep.

http://futuretrainer.blogspot.com/ --My new blog!!

AKIRA

Ohhh, maybe Ive seen someone doing something like that in the gym, but not with a trap bar.

6' 209lbs (8/16)
Bench 365 (12/3)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

Stewart14

Dec 2

Full Squats ATG
135 x 5
157.5 x 5
190 x 5
190 x 5

Trap Bar Overhead Presses
100 x 5
115 x 5
132.5 x 5
152.5 x 5

Deadlifts
225 x 5
275 x 5
317.5 x 5
365 x 5

Pullups
3 sets of 8

http://futuretrainer.blogspot.com/ --My new blog!!

Stewart14

Dec 4

Full Squats ATG
135 x 5
157.5 x 5
190 x 5
225 x 5
260 x 3
190 x 8

Bench Press
145 x 5
185 x 5
215 x 5
252.5 x 5
295 x 3
215 x 8

Chest Supported Rows
90 x 5
110 x 5
130 x 5
150 x 5
175 x 3
130 x 8

http://futuretrainer.blogspot.com/ --My new blog!!

katt

So you're squatting twice a week?

Stewart14

Actually right now I am squatting every other day

but it isn't so bad....yet....cause the first day and the third day are practically identical except for the set of 3 reps which is about 2.5% higher than the heaviest set of 5 on the first day. Still with me? and the middle day is a back off day, so the weights are really way sub maximal.

I am only on my second week, so I haven't yet reached my predetermined top set of 5 which you try to get on the 4th week of the program, so right now it's pretty easy, but I expect things to get a bit more difficult starting with week 3.

http://futuretrainer.blogspot.com/ --My new blog!!

katt

Even with the lower weight day in the middle, that would really beat me up..


Then again,, maybe I should try it...

I think I may have missed it earlier, but is this an 8 week program?

Stewart14

It is however many weeks long until it stops working. It is linear, so if you stall on a lift, you can "reset" the weight and build up again, I guess theoretically you can do that for a while, obviously at some point you will cease to make progress.

So if you stall at say 315 x 4 and can't get the 5th rep, you can reset back 4 weeks at 2.5% each week and try to go up again.

The real question is will I actually MAKE it through 8 weeks of this program

http://futuretrainer.blogspot.com/ --My new blog!!

yellowmoomba

http://www.ironmagazineforums.com/on...-bag-work.html


"You are born small and weak... you die small and weak... how you look in between is up to you."

Stewart14

http://futuretrainer.blogspot.com/ --My new blog!!

yellowmoomba

How's Ryan? Are you adjusted ? When's #2 coming?

http://www.ironmagazineforums.com/on...-bag-work.html


"You are born small and weak... you die small and weak... how you look in between is up to you."

Stewart14

#2???? You should be answering the question first mister, you're up next, I've got some time

It's getting better, but of course, I found my new problem is taking him out now that it's cold outside, such a pain in the ass, and he totally does not like being bundled up in the big coat, hat and gloves, so I am now blessed with nice and cranky car rides anywhere we go. Other than that

http://futuretrainer.blogspot.com/ --My new blog!!

Stewart14

Dec 6

Full Squats ATG
135 x 5
162.5 x 5
195 x 5
225 x 5
260 x 5

Bench Press
147.5 x 5
185 x 5
225 x 5
260 x 5
295 x 5

Chest Supported Rows
90 x 5
110 x 5
132.5 x 5
155 x 5
175 x 5

http://futuretrainer.blogspot.com/ --My new blog!!

katt

Wow, everything went up this time - those chest supported rows really went up!?!.. You'll make it through the eight weeks, I have no doubt.

Stewart14

thanks katt, I hope so!! The bench presses were tough today, almost failed on the last rep, but everything else was relatively easy

I might have to go ahead and add in that extra day of rest I was talking about after the third day.

the rows felt awesome! I used to do sets of 6 with 180 and even 190 on there, but they weren't the cleanest reps around, but today, those 175 reps were flawless, so I guess it is working as it should, at least with the rows anyway

http://futuretrainer.blogspot.com/ --My new blog!!