Evolution

[omerta2010]

just read you're a Raiders fan?? That's MY team! ha ha... at least they are doing better this year

toh is a Steelers fan, so we have quite a rivalry in da house....

better? hell we're in first after 9 weeks, last time that happened we made the superbowl.

If we can stay healthy we have a good chance of getting at least one playoff game.

I'm the oddball, my #1 team is the raiders, #2 = steelers

I've always been a fan of the smashmouth hardcore defenses

 

[omerta2010]

The program is pretty sick in the way it works, right?

Sick, demented, sadistic. And god damn the fuckin thing works better than anything I'd ever done to gain size and definition before.

Until I stop making gains I think it's going to go:

get bodybuilding - gain size
5/3/1 - fill in the size with quality strength and get the muscle matured

and just rinse and repeat.

 

[GauSha]

I've recently started a new routine focused around HIIT. I'm 30 years old and relatively fit. Small guy at 5'4 and weighing roughly 59kg. My aim is not to get massive but more to get defined and cut. The area that I feel I wanna target the most is my mid section (lowr abs). Can you tell me if my routine sounds like it would work. I've been doing it for the past week and feel great.

HIIT: 3x week
Phase I
-5 min: warm up (treadmill)
-10 min: sprint/jog: 15sec sprint/45sec jog
-2 min: cool down
Phase II
-20 min: steady state cardio (eliptical)
Phase III
-10min: sprint/jog: 1min sprint:1min jog (lower intensity then in Phase I).

The days that I'm not doing HIIT, I do stead state cardio for 30-40 minutes. Along with a high intensity based weight session (3-4x week).

Any tips woudl be great.
ps: Would it hurt to have a weight session on days of HIIT? ie: high rep/low weight work otu?

Cheers.

 

[Gazhole]

So where's this plan? Get it up here!

 

[juggernaut]

So where's this plan? Get it up here!

fo reeeealzzz

 

[omerta2010]

I hate my F'n job, can't wake up in the mornings without a stomache ache anymore. But made it in today to do the last workout for the getbodybuilding. After the first set got my head straight and didn't think about all the bullshit around here.

Rest of the week is going to be pushing the prowler, and maybe doing a couple of the morning kickboxing classes. Just to decompress and get ready for next week.

 

[omerta2010]

So here is what I'm looking at, but not sure if the volume is to much or if I'm not balancing things out. Input is encouraged.

So between all pressing sets, going to do pullups. As many as possible since the new gym doesn't have an assisted pullup machine, just going to keep working on them until I can do some volume.

And want to finish each day with some prowler pushing, even at the least a couple trips up and down the driveway.

The program:

Monday:
Military Press - 5/3/1
Military Press (BBB) ??? 5 x 10
Face Pulls ??? 3 x 10
Kelso Shrugs ??? 2 x 15
Cable OH Ext ??? 3 x 15

Tuesday:
Deads - 5/3/1
Deads (BBB) ??? 5 x 10
Good Mornings ??? 3 x 10
Back Ext/GHR ??? 2 x 10
Donkey Raises ??? 3 x 15

Thursday:
Barbell Bench - 5/3/1
Floor Press(BBB) - 5 x 10
Incline DB ??? 3 x 10
Hammer High ISO ??? 2 x 10
Cable Curls ??? 3 x 15

Friday:
Squat - 5/3/1
Squat (BBB) - 5 x 10
LegPress ??? 3 x 10
DB Rows (Croc) ??? 2 x (As many as possible)
Seated Calf Raise ??? 3 x 15

 

[juggernaut]

I dont like leg presses. Perhaps walking lunges or pistol squats?
Also not crazy about the rep scheme. What is your primary goal? That should dictate exactly which rep scheme to use.

 

[omerta2010]

Primary goal is I want to solidify and add strength to the new muscle I gained during getbodybuilding. So I'd say it's more of a strength phase.

The Rep scheme other than the BBB (boring but big) set, and the 5/3/1 were just a guess to start the discussion.

I hadn't done leg press in years before the last program, thought I'd throw those in but maybe I'll go with step ups. Those my back handles better than lunges.

 

[x~factor]

Also not crazy about the rep scheme. What is your primary goal? That should dictate exactly which rep scheme to use.

Interesting. What would you recommend for someone that wants to get bigger, not necessarily stronger?

 

[omerta2010]

Interesting. What would you recommend for someone that wants to get bigger, not necessarily stronger?

GetBodybuilding - Gaz's program

Worked for me while recoving from the bulging disc and I'm bigger and more definition than when I got injured. Even people here at work that I've known for 10yrs, and see every day have noticed.

I definately will be doing it again.

 

[davegmb]

I like the incline leg press! Helps me add volume and weight to my leg workouts good assistance exercise

 

[juggernaut]

O,
I'm not a fan of the leg press only for you, because of the back issues you've had. Why even play with a possible issue?

X~factor,
BBB is using a compound move as assistance work using 5x10. I'd stick with that. It's easy, challenging and definitely works. It put a shitload of weight on me when I used it.
GBS is also incredibly useful. You do need to ensure that you're getting proper food intake. That is 70% of getting bigger.

 

[omerta2010]

O,
I'm not a fan of the leg press only for you, because of the back issues you've had. Why even play with a possible issue?

Very true, and this is why I always ask for assists on my programs because I have a tendency to go overboard. That's why I wasn't sure if I have to much assistance work as well.

I forgot to include at I'm planning to do the strategic carb cycling along with this to see if I can continue my quest to lose the gut.

 

[juggernaut]

Need numbers?

 

[omerta2010]

No thanks, you ran them for me a couple weeks ago. Things have just been to busy to get started.

So what's your thoughts on volume of accessory exercises, and if this is a for strength cycle, how would you reccomend changing the reps?

 

[davegmb]

Is the boring but big version a bodybuilding program then even tho it's 5/3/1

 

[omerta2010]

nope, however I do think with the 5x10 BBB set it should definately cause some size gain.

The real template only has 3 exercises per workout, and I beleive he called it boring because your basically halfing the weight and doing 5x of whatever the main exercise was as the second exercise.

me being the glutton for punishment of course thinks I should add a couple more exercises

The reason I picked that template was just because with the holidays and year and month ends coming up I just want to go in and bang stuff out without really thinking to much.

 

[IslandGirl]

Hey! What's going on in your world? I know I just need to be around more often. Hopefully things will settle down soon and I can get my bootay back here.

 

[omerta2010]

Hey IG, how's things up north?

So are you in the off season yet? You and PC's team has had a really good season.

Things are going good other than work, found a new gym that actually is going to be fun, has an awesome environment for lifting. Even have a prowler and tires for me to play with. Starting 5/3/1 on monday as well.

 

[omerta2010]

5/3/1 R1 D1:
5/3/1 - Military Press -
95x5, 115x5, 6x125

(BBB) Military Press -
85x10,10,7
75x9
65x10

Face Pulls –
150x10,10,10

Kelso Shrugs –
105x10,10,10

Cable OH Ext –
80x10
95x10,10

 

[davegmb]

So it begins! You glad to be back on it?

 

[omerta2010]

Yep felt really good to throw around some heavier weight. I'm being careful though, basically starting with the weight I did 3 round from were I left off last year. AKA before I started doing the Power Lifting version. And in theory that means I should be were I left off or better, by the time I'm done with these 4 cycles.

Deads I took 4 rounds back just to ease more into it to keep the back solid and not push it just to say I've done better.

I should note, that other than the 5/3/1 and some BBB sets everything will be without straps.

 

[davegmb]

Funny you should put that no straps comment O! I think it would be useful if we all clarified if we are using straps on a certain exercise or not! I don't own any so that's that done lol.

Forgot to reply that the link you sent me didn't work on my iPhone but will check it on my laptop and sure it will be okay thank you.

 

[omerta2010]

5/3/1 R1D2: (s) = with straps
5/3/1 - Deads -
225x5, 265x5, (s) 295x9

(BBB) Military Press -
205x10,10,(s) 10,10,10

Good Mornings ???
115x10,10,10

Back Ext ???
BWx10,9,9

Donkey Raises ???
200x15,15,15

Grip wasn't as bad as I expected, just need to work on the endurance.

 

[omerta2010]

WTF, even after foam rolling today DOMS is hitting my upper back/traps hard as hell today. Looks cool though, kinda like I've been shrugging all day so far.

Those workouts were mon and tues, hope it clears up for bench tomorrow.

 

[x~factor]

(BBB) Military Press -
205x10,10,(s) 10,10,10.

Typo? If not, THAT is why you are so sore!!!

 

[davegmb]

I thought that too x?

 

[omerta2010]

those were deads. the MP's were the day before since I was cut and pasting to keep the same format's. damn wish I could MP that much for that many reps.

 

[omerta2010]

So I was able to watch the de-evolution of the deadlift today.

Group of guys had a circuit planned that included deads of 25 reps @ 95lbs.

So each one pretty much had the same patern of issues:

Reps:
1-6 good form, used the hips correctly
7-12 became RDL's with a little hip pop at the top for lockout
13-18 became SLDL's with absolutely no hip action
19-25 became panic just get the reps at any cost, some moved the bar down 6 inch's from the top for partials

Needless to say it gave me so many mental things to verify and watch to make sure they never happen when I do deads.