Something Wicked This Way Comes

[King Silverback]

Great w/o there BRother Legion!!! Big, BIG numbers!!! You do a shrug after Deads too huh? I started doing that a while back and Friends started calling them Deads-Angel Style (LOL) so I have been calling them that ever since!!! Lookin solid in here!!!

 

[ihateschoolmt]

Deadlifts:
2 sets 305lbs x 8 reps
3 sets 375 x 2-3 reps
1 set 405 x1 rep
1 set 215 x complete failure
Dumbbell rows:
2 sets 115 x 8
2 sets 130x 5
Pullups or pulldowns: whatever it takes.

Good work out. Huge numbers.

 

[P-funk]

damn. 130lb DB rows is pretty friggin serious bro!

 

[DeadBolt]

Good post! Maybe you need to find some people to w/o with also. Any powerlifting clubs around you? I actually pull less with Sumo style than conventional. I MUST be doing something wrong with it.

I am the same way my friend....I don't know why! But deads come very easy for me b/c I'm so short...I guess I'm just built for em LOL.

Legion--Alot fo good points! I agree with the spotter. But I prefere having someone I'm familiar with spot me b/c I don't trust many people! Like I trained with my cousin for the better part of 3 years and we know each other inside and out so when ever he is around I use him to spot and man it makes a world of difference when I have some monster smackin the shit out of me getting me pumped up! Off to reading the squat article...maybe it will help me out so I can squat again!

 

[* Legion *]

Blew my workout last night. Missed my workout this morning. Fitting it in tonight is going to be difficult, but i must, and I WILL. Missed Deadlifts AGAIN. not good, im sad as shit because I get on a roll, and then when the going gets tough, I end up working working working and burining out with no gas for the gym. I wrestle with just going to the gym anyway, doing this or that, but more often than not, its all or nothing. If i do not go with focus, i do not go at all.

Tonight.. should i just move on with my scheduled workouts, or make up what i missed yesterday? What is better in the long run?

 

[Yanick]

Depending on what i missed and what i still have to work on for the week i switch my schedule around if i start missing days and stuff like that. For example, say i missed speed work on the bench and today is my strength work for squats. i'll go do my speed bench work, then my strength squat work and from there pick 3-5 assistance exercises for the squat/bench to work on, effectively making it a full body workout of sorts but still sticking to w/e program i happen to be using at that time. i don't know your routine so i can't really tell you what to do, but thats something to ponder over.

 

[* Legion *]

This is the layout of my workout cycle for the next 8-10 weeks. It is a hybrid bodybuilding/powerlifting workout, and will be honed down to more focused, strenght/power movements later on. Goal for next two months is mass/strength, Farrigno style.
My basic routine looks like this:


Day 1:

Deadlifts x6 (HEAVY 405 and up)
Cleans x4 (depending on how burned i am from deads, may do on leg day)
Dumbbell Rows x3
Chins/pulldowns x4

Day 2:

Bench from power rack (allows me to bench heavy, with weight starting right off chest rather than from uprights, develops explosive power from dead stop on chest) x 5
Incline x3
Pushup/cable crossover superset x2
Alternating dumbbell curls or Heavy barbell curl x3
Hammer curls x3

Day 3: off, abs and heavy bag cardio

Day 4:

Heavy Squat x5 or 6
Calf work

Day 5:

Push press or Seated Military x4
Snatch pulls x 4 superset with alt dumbbell raises (total failure, really burns delts/upper back)
Shrugs x 4 dumbbell or barbell alternating workouts
Close grip bench OR heavy hammerstrength
pressdowns
Kickbacks *(i usually do not need much for arms)

Day 6:

Front Squats x4
Overhead Squats x3 ( in place of snatches, to mimic recovery from clean/snatch)
Hamstring work
Lower back work, if necessary

This is my workout scheme for then next eight to ten weeks, mostly mass-building and powerlifting hybrid.

 

[King Silverback]

Brother Legion, I usually continue on like I never skipped one!!! Can't let it get you too down my Friend, thats very hard for your psyche in the long run!!! Your plan is very interesting, will definatly be following closely!!!

 

[Rocco32]

I'm with Archie on that!! Or I combine w/o's.

 

[DeadBolt]

Well I've never done a power hybrid routine like your doing but I ussually combine them because I have limited time I can get into the gym. So like this week I had to take a day off so I will have to combine legs and delts.

 

[Yanick]

shit sorry i'm late, but here is what i would do assuming we're talking day 1 and 2.

Day 1:

Deadlifts x6 (HEAVY 405 and up)
Cleans x4 (depending on how burned i am from deads, may do on leg day)
Dumbbell Rows x3
Chins/pulldowns x4

Day 2:

Bench from power rack (allows me to bench heavy, with weight starting right off chest rather than from uprights, develops explosive power from dead stop on chest) x 5
Incline x3
Pushup/cable crossover superset x2
Alternating dumbbell curls or Heavy barbell curl x3
Hammer curls x3

i would skip the cleans and maybe do them before squatting on day 3 or first thing on day 4. i would also skip the crossovers, pushups, and curls or limit them like 1-2 sets at the end of the workout.

i would come in, do my DL strength work, then i would do my bench strength work. after which i would do all the DL auxiliary and finish with the bench auxiliary work effectively making it a full body workout of sorts. at the end you can throw in some curls, crossovers etc if you feel up to it, but i would probably either skip them of just do like 1 high rep set.

 

[* Legion *]

I have not written much in the past several days, I have not wanted to. My back has been acting up, and things have been rough getting back into the schoolyear. I have the toughest group of kids in the school. Today is the sort of day that I think back to when I almost joined the Marine Corps, as most of the males in my family did. There are days that I wish I could have the intestinal fortitude of R. Lee Ermy in Full Metal Jacket.
Today will be a good workout. I am shifting squats to tomorrow, because I have to close the bar tonight. Today will be heavy cleans, push presses, and trap/tricep work. Tomorrow, heavy squats.

Diet has been for shit, too much eating before bed. This is my greatest challenge. I eat well up until that last meal before bed, where I should be getting lean protein, and I end up eating something processed and full of garbage, like a microwave burrito.

 

[Yanick]

I have not written much in the past several days, I have not wanted to. My back has been acting up, and things have been rough getting back into the schoolyear. I have the toughest group of kids in the school. Today is the sort of day that I think back to when I almost joined the Marine Corps, as most of the males in my family did. There are days that I wish I could have the intestinal fortitude of R. Lee Ermy in Full Metal Jacket.
Today will be a good workout. I am shifting squats to tomorrow, because I have to close the bar tonight. Today will be heavy cleans, push presses, and trap/tricep work. Tomorrow, heavy squats.

Diet has been for shit, too much eating before bed. This is my greatest challenge. I eat well up until that last meal before bed, where I should be getting lean protein, and I end up eating something processed and full of garbage, like a microwave burrito.

hey don't sweat it bro, we all go through slumps now and again (some more than others, coughmecough). i've been the same way lately, the summer's ending and i've been hanging out and partying way too much. diet has been shit and training has been so so, plus i got sick and i'm on dayquil so my appetite is nil. i know what you mean about the pre bedtime meal, sometimes i'm so beat by the end of the day i can't even think of grilling some chicken up or whatever, i just eat something fast and easy. you'll be back in no time, we all come back eventually that is what seperates us from the rest of the gym fucks who are there to get pumped arms and pick up chicks, IMHO. Personally i'm in this for life, and life throughs curve balls every so often that you have to deal with and lifting is not always the top priority so don't sweat it when you hit a slump like that. just remember that we're here to support not judge or ridicule, if it wasn't for this forum and Pat i don't know where i'd be right now...everytime i'm down like this i get a swift kick in the ass and i'm right back into it and making gains like a madman. things will calm down for you and you'll get adjusted to a new schedule, and you'll be bigger/stronger than ever. i personally can't wait for school to start for me because i'll finally calm down with everything, buckle down and get some serious work done.

 

[* Legion *]

I appreciate the support. It gets quite frustrating, I know lately I have been responding to some of the stupidity on this forum. I only react to the negative stuff, like people posting and calling each other bitches and stuff like that. I should have kept my mouth shut. What fires me up is when I am accused of kissing ass. I am here to learn, just like you said. And yes, we should be thankful for guys like Pat who are willing to share what they know. I know this very well, I made a career out of doing the same thing. Thanks for the words of kindness.

 

[fUnc17]

i'm with yan on this... I too had a summer slump, for about 2 weeks. NOT what you want to do when your bulking. I drank, slept in, and ate like shit for 2 weeks straight at my girlfriends shore house. It sucked... I felt so skinny, weak and useless. I got back in the gym, started eating right and I was bigger, stronger, and more motivated than ever. So don't let the little shit phase you, this sport is a journey, not a sprint.

 

[aggies1ut]

Sorry to hear that things are rough right now. I may not be a hardcore lifter, lol, but I sure know about slumps. Right now, I've been unsuccessfully been trying to find a job and studying to retake the LSAT...when the motivation isn't really there and I question going back to law school...searching for my purpose in life I guess. I also am FINALLY starting to recover from the flu after about two weeks. So ya, it's been pretty depressing. However, we all go through our own struggles and come back stronger. Best of luck to ya.

 

[* Legion *]

This journal is more helpful than I had imagined. Today was a great workout, good to be back in the groove. Thank you for all of your support and kind words.

Clean to press: 135x12
185x6
225x3
225x2 (fought for the third, couldnt get it, got REEEEEAL dizzy)
Dumbbell curl to press: *kicked my ass!
50lbsx 6
20 second rest, then 40 lbsx 7
20 second rest, then 30 lbs x 8? (dont remember)
Snatch pull (still not sure if i'm doing these right? Funkman? )
185x 5
150x 8

Hammer curls: 6 sets of 55 lbs x 8, 3 second negative, last set was double drop set

No need for traps today, totally gassed, went right to work to close the bar, dropped three bottles while flipping them, my forearms were shakey.

 

[* Legion *]

Sorry to hear that things are rough right now. I may not be a hardcore lifter, lol, but I sure know about slumps. Right now, I've been unsuccessfully been trying to find a job and studying to retake the LSAT...when the motivation isn't really there and I question going back to law school...searching for my purpose in life I guess. I also am FINALLY starting to recover from the flu after about two weeks. So ya, it's been pretty depressing. However, we all go through our own struggles and come back stronger. Best of luck to ya.

Man, aggie. I can't get over those abs. Good to have a feminie point of view. Thank you for stopping by. I think i am crushing on you.

 

[FishOrCutBait]

Ouch, Legion, you break em? Nice numbers on the clean/press!

 

[* Legion *]

Ouch, Legion, you break em? Nice numbers on the clean/press!

Thanks bro, kinda sloppy though. I was in a state of rage, slobbering and spitting on the mirrors... i was the guy that I hate in the gym today. LOL

 

[King Silverback]

w/o is looking solid my Friend!!! Don't be so hard on yourself, thats my job !!! Lookin good, hope it's goin better for you my Friend!!!

 

[ihateschoolmt]

Clean to press: 135x12
185x6
225x3
225x2 (fought for the third, couldnt get it, got REEEEEAL dizzy)

Nice clean and presses.

 

[ihateschoolmt]

Snatch pull (still not sure if i'm doing these right? Funkman? )
185x 5
150x 8

I wouldn't do those if you aren't sure if you are doing them right. That is not an exercise you want to have bad form on.

 

[ihateschoolmt]

• Hands placed close to end of bar
• Feet flat, shoulder width apart, toes slightly out
• Bar touching shins
• Arms straight
• Chest up and out, shoulder blades together
• Head facing forward
• Back straight
• Hips low with thighs parallel to floor
• Bar pulled slowly off floor in a straight line
• Arms straight
• Pull done with legs and hips
• Knees move back and return under the bar
• Back straight
• Athlete bends at hips
• Arms straight
• Bar slightly over knees and touching thighs
• Legs and hips extend
• Shoulder shrug
• Pull with arms
• Bar remains close to body
• Legs spread slightly to side
• Athlete bends at hips and knees
• Bar pulled over the head (and you drop under the bar)
• bar held high overhead (stand up)

Here is a list of stuff to look for in a snatch.

 

[aggies1ut]

Man, aggie. I can't get over those abs. Good to have a feminie point of view. Thank you for stopping by. I think i am crushing on you.

Took hard work to get these abs, so thank you VERY much. Just remember, stay focused and positive and things will eventually fall into place for ya...er....atleast that's what I keep trying to tell myself.

 

[The Monkey Man]

No need for traps today, totally gassed

Welcome to the wonderful world of Olympic lifting -

Start a good stretching routine if you doing it more than once a week
It made everything tolerable for me

(That's what I say now... Heavy WO tomorrow) -

 

[* Legion *]

All I did today was squats. (were squats? grammar?) 2 warmups of 135, 3 sets 225, 12 reps, felt heavy, my back is still tight from deadlift injury in july. 315 for 5 reps, 350 for 2. Hit calves, went home, ate.

 

[King Silverback]

Nice, VERY nice squats there Brother Legion!!! Take it easy with that back my Friend!!!

 

[ihateschoolmt]

All I did today was squats. (were squats? grammar?) 2 warmups of 135, 3 sets 225, 12 reps, felt heavy, my back is still tight from deadlift injury in july. 315 for 5 reps, 350 for 2. Hit calves, went home, ate.

Was is singular, so it would be "were squats". Or you could say all I did today was squat. Don't you teach grammar?

 

[* Legion *]

Was is singular, so it would be "were squats". Or you could say all I did today was squat. Don't you teach grammar?

Uh oh. However, "squats" is a singular unit, describing a set of multiple components... unlike, say, if i said "the squirts." i did not have "were squirts," or i did not have "one of many squirts" or "some of most squirts."


I squatted a lot today, how's that? LOL thanks man, for the lesson in humility.