My Quest for 405

AKIRA · 08-03-2007, 09:30 AM

Buy ephedra. Now nothing can stop you.

yellowmoomba · 08-03-2007, 09:59 AM

Quote:

Originally Posted by Stewart20

yeah, I think I need something 3 times a week. 4 times is just too much right now, especially since I want to TRY to incorporate some other activities into my days such as bike riding, or even jogging with my jogging stroller with my son, and when you work out with weights 4 times a week, it really limits your chances to do this stuff. I mean, between working all day, not sleeping that great cause of the baby, it definitely makes doing any form of cardio on a weight day impossible.

I am contemplating trying to do something 3 times a week varying the rep ranges each day, so that one day would be a 5x5 scheme, the next day would be something like 8x3 and the third say would be 4x6, staying in that 25 total rep range area.

Gotcha.......sounds good.

Stewart14 · 08-03-2007, 10:06 AM

Quote:

Originally Posted by AKIRA

Ohh, so its a summarization of warm up sets. Gotcha..

I guess you could say that, but technically they are more challenging than a warmup set.

for example, on bench press I did something like this:
170 x 5
200 x 5
225 x 5
255 x 5
and then the main set
285 x 5

If I were just going for the 285x5 set, I probably would have done something like this for a warmup only:
135 x 10
225 x 5
then hit the set.

Stewart14 · 08-03-2007, 10:09 AM

Quote:

Originally Posted by AKIRA

Buy ephedra. Now nothing can stop you.

yeah, I would love to but I would probably have a heart attack from it. I can't even drink caffeinated soda that much anymore cause I get palpitations now and then from stimulants. It sucks cause I can't even really drink my beloved green tea so much anymore

I remember back in the day when Hydroxycut was the rage with the ephedra in it. That stuff was just plain wicked to me. I remember taking it before working out and not being able to rest between sets, I just wanted to keep going without stopping....of course, the racing heart for like 3 hours post workout wasn't a good thing, but man, that stuff is just plain evil

AKIRA · 08-03-2007, 10:11 AM

Hmm...still looks like a warm up.

I dont know...I am thinking of CowPimps sticky while I look at your definition and it disputes that its a warm up..thats for sure. I mean, doing all that weight could cause fatigue, BUT now I see how its part of the workout.

I think how I got confused was that you didnt include what you did in your journal entry, so I figured it was just light shit. I cant see people caring about my warm ups too much.. In fact, in my warm up section I never put the volume or intensity, cuz...well, who cares.

Burner02 · 08-03-2007, 10:14 AM

I liked the liquid clenbutrix. You 'shot' a little (about 3 mg) under your tongue within 30 min of working...WHAOO!!!! THat would wake you up!
People at work looked at me odd....when I would stick my needleless syringe under my tongue. It tasted like crap. THink of: chalky jaegermeister...(sp)

Stewart14 · 08-03-2007, 10:30 AM

Quote:

Originally Posted by AKIRA

Hmm...still looks like a warm up.

I dont know...I am thinking of CowPimps sticky while I look at your definition and it disputes that its a warm up..thats for sure. I mean, doing all that weight could cause fatigue, BUT now I see how its part of the workout.

I think how I got confused was that you didnt include what you did in your journal entry, so I figured it was just light shit. I cant see people caring about my warm ups too much.. In fact, in my warm up section I never put the volume or intensity, cuz...well, who cares.

It does cause some fatigue, just not as much as the dual factor 5x5 program, which is the one that is the cause of much hatred around these parts.

In a way what you are doing is almost like a one set sort of full body routine, of course only using 3 compound movements, but you are still hitting full body 3 times per week. But since the other 4 sets are still heavier than a traditional warmup, you get some workload and volume thrown in there, which really shouldn't impact the main set of 5.

I am just really tired and on the verge of being sick the past couple of weeks. It's funny cause I am usually never tired during the actual workouts, it's just mostly before and after, hehe. I thought I might have been pushing myself too hard with the weights, so I was looking for a way to kind of back off while still improving my numbers and I came up with this for now. If I do it for a week or two and then feel more refreshed, I might go back into something more intense, we'll see

AKIRA · 08-03-2007, 11:17 AM

Quote:

Originally Posted by Stewart20

yeah, I would love to but I would probably have a heart attack from it. I can't even drink caffeinated soda that much anymore cause I get palpitations now and then from stimulants. It sucks cause I can't even really drink my beloved green tea so much anymore

I remember back in the day when Hydroxycut was the rage with the ephedra in it. That stuff was just plain wicked to me. I remember taking it before working out and not being able to rest between sets, I just wanted to keep going without stopping....of course, the racing heart for like 3 hours post workout wasn't a good thing, but man, that stuff is just plain evil

Oh wow. Well then thats that. I forgot to put my usual disclaimer in there...

So no Capt. & Cokes for you huh.

Stewart14 · 08-03-2007, 11:45 AM

Quote:

Originally Posted by AKIRA

Oh wow. Well then thats that. I forgot to put my usual disclaimer in there...

So no Capt. & Cokes for you huh.

I do make SMALL exceptions

Those are my downfall...the only alcoholic beverage that I will drink...(well, drink a lot of that is)

Plus when I am drinking at mine or a buddy's house, I can always use caffeine free

Stewart14 · 08-03-2007, 04:07 PM

Aug 3

Deadlifts
245 x 5
285 x 5
317.5 x 5
355 x 5

Full Squats
155 x 5
180 x 5
205 x 5
205 x 5

Neutral Grip DB Press (ss) DB Rows (same weight on each)
85 x 5
95 x 5
110 x 5
120 x 5

Blooming Lotus · 08-03-2007, 06:02 PM

Quote:

Originally Posted by Archangel

Keep your chin up and heart light Brother 20, that was your first attempt and I have NO doubt that the next time you will HIT it!!! Your sticking point is exactly where mine is, no problem in lockout here either!!! What I did was use DB's and go w/a parallel grip, go wide at the bottom and really squeeze and explode up!!! Don't really know much but it worked for me!!! Best Wishes and enjoy the weekend, hope your child gets better soon!!!

It seemed to me like that was a fair hoike ( weight increase) in just a week. How fast would you increase that much Archangel?.. too subjective i guess.

Good luck with your progressions . Lookin good 20:-).

Stewart14 · 08-05-2007, 11:07 AM

Aug 5

Full Squats
155 x 5
180 x 5
205 x 5
230 x 5
260 x 3
205 x 8

Bench Press
170 x 5
200 x 5
225 x 5
255 x 5
290 x 3
225 x 8

Chest Supported Rows
110 x 5
130 x 5
145 x 5
165 x 5
190 x 3
145 x 8

Pullups
10, 10

JerseyDevil · 08-05-2007, 05:26 PM

I'm loving your workouts Stewart. I decided today I'm dropping westside style wo's and going with more what you are doing. I seem better suited to that, and r/p sets.

Stewart14 · 08-05-2007, 05:40 PM

Quote:

Originally Posted by JerseyDevil

I'm loving your workouts Stewart. I decided today I'm dropping westside style wo's and going with more what you are doing. I seem better suited to that, and r/p sets.

i am loosely following a starr 5x5 scheme for now, not the one that gave me issues the last time, but a linear one. Do a search for Starr intermediate or linear workout and you can read about it.

it calls for squats 3 times a week, so I doubt you would want to try it to a T with your knees and all, but as long as my back doesn't yell at me, I love doing squats 3 times, it's about time I build up my base the right way. So I will just use the basic exercises and work up to my 405 that way.

There are many ways to get there, westside is only one way, and it's a good way, but not for us common folk, maybe for an elite powerlifter, but not us. (although that being said I will probably use the template again at some point

)

JerseyDevil · 08-05-2007, 06:13 PM

I know all about Starr, I have been lifting since I was 34. I tried it many times and always came to the same conclusion. It is another program, that at least for me, has overtraining written all over it

.

Yeah, for sure I will use some Westside concepts in the future.

Double D · 08-06-2007, 03:39 PM

I have seen many guys do well with both programs and seems like to me they have always had some sort of issue with overtraining. A few days off they feel brand new....and then they go at it again. I know for someone like JD squatting 3 days a week would be brutal and just wouldnt work.....do you have the same issue with leg pressing as well?

Archangel · 08-06-2007, 05:29 PM

As usual, excellent w/o's in here Brother 20!!!

katt · 08-06-2007, 09:13 PM

Squats 3x's per week - brutal!!!

Stewart14 · 08-07-2007, 08:41 AM

Quote:

Originally Posted by katt

Squats 3x's per week - brutal!!!

more like......

MeatZatk · 08-07-2007, 08:51 AM

yeah, I don't look forward to the dreaded squats but they have to be done. Three times a week though? You're a better man than I.

Stewart14 · 08-07-2007, 09:34 AM

Quote:

Originally Posted by MeatZatk

yeah, I don't look forward to the dreaded squats but they have to be done. Three times a week though? You're a better man than I.

I wouldn't go that far, but I am enjoying them at the moment, (at the moment being the key phrase). I just need to build them up to a repectable level.

I am just sick of being the guy who benches more than he can squat

Triple Threat · 08-07-2007, 11:48 AM

Quote:

Originally Posted by Stewart20

I am just sick of being the guy who benches more than he can squat

That's because you have those friggin huge-ass arms.

Stewart14 · 08-08-2007, 12:37 PM

Aug 8

Full Squats
260 x 5
260 x 5
260 x 5
260 x 5
260 x 5
This was fun........not

Bench Press
135 x 10
225 x 5
275 x 1
305 x 5
Video to follow....

T-Bar Rows (I am sick of writing chest supported rows, so I will use t-bar from now on)
90 x 10
140 x 5
180 x 1
200 x 5 PR
This was fun too, damn near ripped my biceps off the bone on these

Glute ham raises
BW x 10, 10

Burner02 · 08-08-2007, 01:04 PM

remember: PAIN....is weakness leaving the body.
Did that piece of motivational inspiration help?

Stewart14 · 08-08-2007, 01:15 PM

Quote:

Originally Posted by Burner02

remember: PAIN....is weakness leaving the body.
Did that piece of motivational inspiration help?

well, not so much after the fact, maybe before hand it would have

Stewart14 · 08-08-2007, 01:24 PM

YouTube Video

Burner02 · 08-08-2007, 01:28 PM

dammit..now I am gonna have t olog in when I get home tonight!!!!!

katt · 08-08-2007, 09:22 PM

Nice controled bench!

Stewart14 · 08-08-2007, 09:41 PM

Quote:

Originally Posted by katt

Nice controled bench!

thanks! It's my specialty

Stewart14 · 08-10-2007, 01:09 PM

Aug 10

Rack Pulls
warm ups
405 x 5
405 x 5
405 x 5
405 x 5
Ouch--substituted these for regular deads, hopefully this will help my lower back out a bit.

Standing DB press
75 x 5
75 x 5
75 x 5
75 x 5

Pullups
BW+40 x 5
BW+40 x 5
BW+40 x 5
BW+40 x 5

Decline Crunches
BW+25 x 10
BW+25 x 10

08-03-2007, 09:30 AM	#121
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	Buy ephedra. Now nothing can stop you. 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

08-03-2007, 10:11 AM	#125
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	Hmm...still looks like a warm up. I dont know...I am thinking of CowPimps sticky while I look at your definition and it disputes that its a warm up..thats for sure. I mean, doing all that weight could cause fatigue, BUT now I see how its part of the workout. I think how I got confused was that you didnt include what you did in your journal entry, so I figured it was just light shit. I cant see people caring about my warm ups too much.. In fact, in my warm up section I never put the volume or intensity, cuz...well, who cares. 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

08-03-2007, 10:14 AM	#126
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,642	I liked the liquid clenbutrix. You 'shot' a little (about 3 mg) under your tongue within 30 min of working...WHAOO!!!! THat would wake you up! People at work looked at me odd....when I would stick my needleless syringe under my tongue. It tasted like crap. THink of: chalky jaegermeister...(sp) Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

08-03-2007, 04:07 PM	#130
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,604 Photos: 2	Aug 3 Deadlifts 245 x 5 285 x 5 317.5 x 5 355 x 5 Full Squats 155 x 5 180 x 5 205 x 5 205 x 5 Neutral Grip DB Press (ss) DB Rows (same weight on each) 85 x 5 95 x 5 110 x 5 120 x 5 http://futuretrainer.blogspot.com/ --My new blog!!

08-05-2007, 11:07 AM	#132
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,604 Photos: 2	Aug 5 Full Squats 155 x 5 180 x 5 205 x 5 230 x 5 260 x 3 205 x 8 Bench Press 170 x 5 200 x 5 225 x 5 255 x 5 290 x 3 225 x 8 Chest Supported Rows 110 x 5 130 x 5 145 x 5 165 x 5 190 x 3 145 x 8 Pullups 10, 10 http://futuretrainer.blogspot.com/ --My new blog!!

08-05-2007, 05:26 PM	#133
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	I'm loving your workouts Stewart. I decided today I'm dropping westside style wo's and going with more what you are doing. I seem better suited to that, and r/p sets.

08-05-2007, 06:13 PM	#135
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	I know all about Starr, I have been lifting since I was 34. I tried it many times and always came to the same conclusion. It is another program, that at least for me, has overtraining written all over it . Yeah, for sure I will use some Westside concepts in the future.

08-06-2007, 03:39 PM	#136
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	I have seen many guys do well with both programs and seems like to me they have always had some sort of issue with overtraining. A few days off they feel brand new....and then they go at it again. I know for someone like JD squatting 3 days a week would be brutal and just wouldnt work.....do you have the same issue with leg pressing as well?

08-06-2007, 05:29 PM	#137
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,529 Photos: 4	As usual, excellent w/o's in here Brother 20!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

08-06-2007, 09:13 PM	#138
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	Squats 3x's per week - brutal!!!

08-07-2007, 08:51 AM	#140
MeatZatk Registered User Join Date: Feb 2004 Location: Tacoma, WA Posts: 1,000 Photos: 5	yeah, I don't look forward to the dreaded squats but they have to be done. Three times a week though? You're a better man than I. I wish my lawn was emo so it would cut itself

08-08-2007, 12:37 PM	#143
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,604 Photos: 2	Aug 8 Full Squats 260 x 5 260 x 5 260 x 5 260 x 5 260 x 5 This was fun........not Bench Press 135 x 10 225 x 5 275 x 1 305 x 5 Video to follow.... T-Bar Rows (I am sick of writing chest supported rows, so I will use t-bar from now on) 90 x 10 140 x 5 180 x 1 200 x 5 PR This was fun too, damn near ripped my biceps off the bone on these Glute ham raises BW x 10, 10 http://futuretrainer.blogspot.com/ --My new blog!!

08-08-2007, 01:04 PM	#144
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,642	remember: PAIN....is weakness leaving the body. Did that piece of motivational inspiration help? Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

08-08-2007, 01:28 PM	#147
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,642	dammit..now I am gonna have t olog in when I get home tonight!!!!! Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

08-08-2007, 09:22 PM	#148
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	Nice controled bench!

08-10-2007, 01:09 PM	#150
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,604 Photos: 2	Aug 10 Rack Pulls warm ups 405 x 5 405 x 5 405 x 5 405 x 5 Ouch--substituted these for regular deads, hopefully this will help my lower back out a bit. Standing DB press 75 x 5 75 x 5 75 x 5 75 x 5 Pullups BW+40 x 5 BW+40 x 5 BW+40 x 5 BW+40 x 5 Decline Crunches BW+25 x 10 BW+25 x 10 http://futuretrainer.blogspot.com/ --My new blog!!

Thread Tools	Search this Thread
Show Printable Version Email this Page	Search this Thread: Advanced Search
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode