Cyclops's Training Log

[9cyclops9]

Well it's time I kept a log on here. I'm 5'10'' and about 190 lbs. I've been training for almost 2 and a half months. For the first month or so I mainly did a 5x5 routine I found on some site (can't remember which), then recently I've been doing one of Chad Waterbury's routines on T-Nation called "Big Boy Basics." Last week I tried some new things (20 rep squats) and some things I hadn't done in a while (power cleans and DB snatches), and decided it was time for a new program. The program I'm considering is here:

http://forum.bodybuilding.com/showthread.php?t=504721

Recent PRs are:

Squat

8x3 w/ 275
20 reps w/ 225

Deadlift

8x3 w/ 245 (should be more, I'm going to start working it harder)

Bench Press

5x5 w/ 185 (probably a weak area, doesn't help that it isn't my favorite thing to do)

Power Cleans

8x3 w/ 135 (after not doing them for over a month, ditto with snatches and mil press)

One-arm DB Snatch

60 lbs

Military Press

5x5 w/ 115

Curls

5x5 w/ 90 (30 each side on a 30 lb 5' bar)

Hey, if curls are good enough for Magnus Samuelsson, they're good enough for me! This was my time trying curls though.

Any input, feedback, criticism, suggestions, etc. are welcome. Stay strong!

[SDFlip]

nice.

gotta work on that bench man!

[9cyclops9]

nice.

gotta work on that bench man!

I'm workin', I'm workin'! :D I feel like I can easily break 200 either this week or next, so we'll see. Thanks for reading and responding. What do you think about the routine I linked to?

[SDFlip]

I'm workin', I'm workin'! :D I feel like I can easily break 200 either this week or next, so we'll see. Thanks for reading and responding. What do you think about the routine I linked to?


i'm not much of a powerlifter anymore but it looks good for building functional strength. you've got a posterior chain exercise there, two ab movements, a push, a pull, and an oly movement. and you're hitting the push/pulls on diferent planes.

looks good!

[9cyclops9]

i'm not much of a powerlifter anymore but it looks good for building functional strength. you've got a posterior chain exercise there, two ab movements, a push, a pull, and an oly movement. and you're hitting the push/pulls on diferent planes.

looks good!

Sweet. I'm not a PLer either, I'd like to try my hand at strongman one day though.

Which reminds me, I also do a lot of grip stuff. I've had to take some time off due to a tendon injury in my wrist but I'm easing my way back into it. I'm getting the HG300 just past parallel. The 300 is somewhere between an IM #2 and #3. I bend steel, but nothing impressive so far. My PR is a piece of 4.5" 3/16 round stock cold rolled steel. I tried a 60D and put a respectable kink in it, but that's how I injured my wrist. I'm still waiting a bit before bending again, as every time I try it hurts. I might go back to 7" 3/16 round CRS as "rehab." I also have a baseball lift that I chain to a 35 lb kettlebell and lift, but I'll need some more weight shortly.

[SDFlip]

Sweet. I'm not a PLer either, I'd like to try my hand at strongman one day though.

Which reminds me, I also do a lot of grip stuff. I've had to take some time off due to a tendon injury in my wrist but I'm easing my way back into it. I'm getting the HG300 just past parallel. The 300 is somewhere between an IM #2 and #3. I bend steel, but nothing impressive so far. My PR is a piece of 4.5" 3/16 round stock cold rolled steel. I tried a 60D and put a respectable kink in it, but that's how I injured my wrist. I'm still waiting a bit before bending again, as every time I try it hurts. I might go back to 7" 3/16 round CRS as "rehab." I also have a baseball lift that I chain to a 35 lb kettlebell and lift, but I'll need some more weight shortly.

can you get the #2?

i can but not with a official set

[9cyclops9]

can you get the #2?

i can but not with a official set

Yup. Sorry for the bad quality but if you look closely you can see the "2" on the left handle.

[SDFlip]

Yup. Sorry for the bad quality but if you look closely you can see the "2" on the left handle.

how long did it take for you?

it was almost 1 1/2 years for me to move from the #1 to the #2!!!!

[9cyclops9]

how long did it take for you?

it was almost 1 1/2 years for me to move from the #1 to the #2!!!!

Took me 2 months I think, but I was training grip religiously at the time.

[P0W3RLIFT3R87]

Nice basic workout. Good luck.

[9cyclops9]

Nice basic workout. Good luck.

Thanks. We'll see how it goes this afternoon.

[9cyclops9]

Squats

10x135
8x185
8x225
20x245

Bench

5x135
5x165
2x5x195
3x195

Bent Over Row

5x115
5x145
3x5x165

One-arm DB Snatch

5x50
5x60
2x5x65
too tired/weak to do the last set

Swiss Ball Crunches (with weight extended straight out, parallel to floor)

2x8x35

Side Bends (cable)

2x8x85

Took slightly over an hour to complete. I'll have to work on getting it under an hour, because that's about the time I start to feel really weak.

PRs in all lifts, but as I said in another thread, that's not a big deal since I'm still a newbie.

[P0W3RLIFT3R87]

Nice squats, especially for not training very long yet.

[9cyclops9]

Nice squats, especially for not training very long yet.

Thanks! Hearing that from someone as strong as you (for a GIRL...j/k :D ) is great!

I naturally have thick, muscular legs, so this is what I attribute my progress in the squats to. Of course I'm sure it doesn't hurt that squats are my favorite lift.

[P0W3RLIFT3R87]

Thanks! Hearing that from someone as strong as you (for a GIRL...j/k :D ) is great!

I naturally have thick, muscular legs, so this is what I attribute my progress in the squats to. Of course I'm sure it doesn't hurt that squats are my favorite lift.

Haha. I have a hard time squatting 245 for 5 reps, much less 20. Definitely not my favorite lift. I started with just the bar when I first did squats, as I couldn't get to parallel at first.

[9cyclops9]

Haha. I have a hard time squatting 245 for 5 reps, much less 20. Definitely not my favorite lift. I started with just the bar when I first did squats, as I couldn't get to parallel at first.

Well you out-bench me by about 50 lbs, and out-pull me by nearly 100, so you win. :D

[9cyclops9]

Today:

Deadlifts

5x185
4x225
8x3x275

Military press

5x85
5x115
3x5x125

Pull-ups

5x5xBW

Decline Sit-ups

3x8x35

Russian Twists (on swiss ball)

2x8x45


Took a really long time because I was waiting for some guys to get out of the squat rack (at least they were doing squats, but half squats). PRs on military press and deadlifts. I was going to do power cleans but I think I'll leave the OLY lifts off of deadlift day. I'm not sure when I'll work in power cleans though, because I really like them. Any suggestions? Maybe my plan I was going to follow should be changed more than I thought?

[9cyclops9]

One other thing. When I do military presses I seem to hit a nerve in my hand. After about 3 reps it hurts pretty bad, like a sharp pain in the middle of the base of my palm. Any ideas?

[P0W3RLIFT3R87]

One other thing. When I do military presses I seem to hit a nerve in my hand. After about 3 reps it hurts pretty bad, like a sharp pain in the middle of the base of my palm. Any ideas?

Nice PRs on deadlift and militaries. Maybe try a different grip. That's about all I can think of.

[raffiki]

Nice workout man.

I thought you were doing power cleans before the squats.

For the military press, try angling your hands a little. Experiement on way or the other.

[9cyclops9]

Nice workout man.

I thought you were doing power cleans before the squats.

For the military press, try angling your hands a little. Experiement on way or the other.

I thought about it but decided to do snatches on squat day instead, and do the power cleans on deadlift day. I'm not sure what I was thinking. I think I'll do it the way you suggested now. :D

Did I mention I don't like bench presses? I don't know if I was just tired today or if benching twice in a week is too much for me, but I couldn't even get 2 sets of 5 with the same weight I used Monday. The second rep I couldn't lift it, so I'm there with the bar laying on my chest trying to get the guy's attention on the bench next to me. He was reading a magazine.

Me (embarrassed): Hey man, can you help me?

Him: (no response)

Me (louder): Hey man, can you help me?!?

Him: (still nothing)

Me (pretty loud): Can someone help me!?!?!

So that guy and another guy both jumped up and got the bar off of me. I was done. Here's my workout:

Squats

10x135
8x185
8x225
20x245 easy, I'll do 255 next time

Bench

5x135
5x165
5x195
1x195
0x0 grr...

Bent Rows

5x115
5x145
3x5x170

One-arm DB snatches

5x50
5x60
3x5x65

Swiss ball crunches (weight straight out, parallel to floor)

2x8x35

Side bends

2x8x85

I might end up scrapping this schedule and trying something else, but I'll give week 2 a try next week before I decide.

[P0W3RLIFT3R87]

Why not try a ME Bench Day and a DE Bench Day each week, 3-4 days apart? Maybe that could help. Nice squats again.

[9cyclops9]

Why not try a ME Bench Day and a DE Bench Day each week, 3-4 days apart? Maybe that could help. Nice squats again.

I might do something like that, but I'd rather focus more on overhead presses. I might do ME/DE type stuff with overhead presses, and just do 5x5 bench press once a week or something. I don't like bench press enough to do it twice in a week with such a specific program, and it isn't very applicable to my goals. We'll see though.

[GmoneyJakee]

nice squatin and benchin, i wish i could rep out 20 good ones with 245, its hard enough for me to do 20 with 140 lol. very nice job though

[9cyclops9]

nice squatin and benchin, i wish i could rep out 20 good ones with 245, its hard enough for me to do 20 with 140 lol. very nice job though

Thanks.

If you're squatting 450 you should have no problem doing 20 reppers with 245. My max squat probably isn't more than 300 (haven't tested yet). YOu just have to take your time, take as many breaths beween reps as you need.

[P0W3RLIFT3R87]

I might do something like that, but I'd rather focus more on overhead presses. I might do ME/DE type stuff with overhead presses, and just do 5x5 bench press once a week or something. I don't like bench press enough to do it twice in a week with such a specific program, and it isn't very applicable to my goals. We'll see though.
I'm guessing you're not a powerlifter then. I figured you were, but overhead presses are good too. And with the squats I think you can have a high 1RM doesn't mean you can do a ton of reps.

[9cyclops9]

I'm guessing you're not a powerlifter then. I figured you were, but overhead presses are good too. And with the squats I think you can have a high 1RM doesn't mean you can do a ton of reps.

True about the squats.

I'm not a powerlifter, right now I'm just a guy that likes to lift weights and has an addiction to watching the numbers go up. :D I'm also trying to add some mass because I'm a skinny guy. One day I'd like to compete in amateur strongman competitions, but that's a while off for right now (still in college, in an apartment with minimal access to implements).

I've felt like total crap this weekend. I'm getting muscle cramps, I'm overly sore, and I'm extremely tired, I'm having to sleep way more than I should. But I do feel much better today than I did yesterday and Friday night. I don't know what it is, but after the workout I had Friday I have a feeling I was doing too much in my workouts (being a beginner, I don't think my CNS is up to the load I was trying to make it handle). I've decided I'm not willing to week 2 of the program a shot. I know it's not recommended to switch so often, but I don't know if I can hack it with this routine. It could just be stress-related, but that won't get better anytime soon (taking summer courses, with lots of projects), so I want to do a program I know I can handle. I did this program a while back and it worked very well for me. I've adjusted it to include 20 rep squats and put more emphasis on overhead work than bench.

Grip will still be done separately. I feel like I can start hitting grip hard again soon. I've been having to take it easy because of a tendon injury in my wrist. I have an HG300 that I'm dying to close, along with a new baseball device I recently made by John Hicks's suggestion. I mainly am looking forward to bending again, I have some 60D's and some 1/4" round HRS that's too straight for my liking. :D

The routine looks like this:

Day 1

8x3 Military Press
3x8 Incline Bench
3x8 Bent Row
2x8 Weighted Decline Sit-ups (weight held to chest)
2x8 Side Bends

Day 2

8x3 Deadlift
3x8 Squat
3x10 Calf Raises
2x8 Weighted Swiss Ball Crunches (weight extended overhead)
2x8 Russian Twists

Day 3

20 minutes treadmill

Day 4

8x3 Power Cleans
8x3 Pull-ups
3x8 DB Shoulder Press
2x8 Weighted Decline Sit-ups (weight held to chest)
2x8 Side Bends

Day 5

20 Rep Squat
3x8 Reverse Hypers
3x8 Romanian Deadlift
2x8 Weighted Swiss Ball Crunches (weight extended overhead)
2x8 Russian Twists

Day 6

20 minutes treadmill

Day 7

off

I know some people will say I do abs too often, but I've found I'm much stronger in standing lifts when I do this, and my abs seem to respond much better when worked often.

Any critiques? I'm wide open for suggestion, since I've never had anyone look at this routine before, although it did work very well for me when I was using it.

Sorry for another long post. :rolleyes:

[P0W3RLIFT3R87]

Well if you're going to do strongman, then overhead presses are definitely more important than bench so that's fine. As far as the routine, I would add some bicep work, since biceps are very important in strongman. Barbell curls and Hammer curls would be good. I wouldn't do deadlifts and squats the same day, but if it works for you that's fine. Overall, I think it looks like a good routine.

[9cyclops9]

Well if you're going to do strongman, then overhead presses are definitely more important than bench so that's fine. As far as the routine, I would add some bicep work, since biceps are very important in strongman. Barbell curls and Hammer curls would be good. I wouldn't do deadlifts and squats the same day, but if it works for you that's fine. Overall, I think it looks like a good routine.

Rows, Power cleans and pull-ups won't hit biceps enough? I could add some curls in. We'll see about the deads and squats on the same day. It worked before, but I might end up changing it.

Thanks.

[P0W3RLIFT3R87]

Rows, Power cleans and pull-ups won't hit biceps enough?
I don't think so but then again that's your choice. If you think so that's fine but in all those movements, you should be concentrating more on back.

[9cyclops9]

I don't think so but then again that's your choice. If you think so that's fine but in all those movements, you should be concentrating more on back.

True. I'll do 5x5 curls on Day 1 (today). Thanks.

[9cyclops9]

Monday:

Military press

5x95
5x115
8x3x125

Incline bench

3x8x155

Bent row

3x8x155

Curls

5x70
5x80
3x5x90

Decline Sit-ups

2x8x35

Side Bends

2x8x85

[P0W3RLIFT3R87]

Nice militaries. Good workout.

[9cyclops9]

Tuesday:

Deadlifts

5x185
4x225
3x275
8x3x295 (20 lb PR)

Squats

3x8x225

Seated Calf Raises

3x10x135

Swiss Ball Crunches and Russian Twists

2x8x35 (both exercises)

Took 50 minutes, and it was a great, tough workout. So far I'm liking this split.

[P0W3RLIFT3R87]

Awesome work on the deadlifts. Great job with the PR. You could probably pull what I do now.

[9cyclops9]

Awesome work on the deadlifts. Great job with the PR. You could probably pull what I do now.

Thanks! I dunno about 335, but I might test my max in a month or two.

EDIT: I should add, I'm glad that between time spent at my computer and the piano, the rest of the evening will be spent sitting down. My legs are REALLY tired. :D

[P0W3RLIFT3R87]

Thanks! I dunno about 335, but I might test my max in a month or two.

EDIT: I should add, I'm glad that between time spent at my computer and the piano, the rest of the evening will be spent sitting down. My legs are REALLY tired. :D
I'm sure by then you'll pull more than 335. 295 I can only do for singles right now.

[9cyclops9]

Today (Thursday)

Power Clean

5x115
4x135
8x3x145

DB Shoulder press

3x8x55 each arm

Pull-ups

5x5xBW

Decline Crunches

2x8x35 w/ plate on chest

Cable Side Bends

2x8x85

[9cyclops9]

Tough workout today. I took yesterday off and did Squat Day today instead. I'll definitely not be doing RDLs on 20 rep squat day. I had to keep it very short today because I have so much homework I'm trying to finish over the weekend.

Squats

10x135
10x185
10x225
20x255 light spot on last rep, will do same weight next week

Reverse Hypers

3x8x6kg medicine ball extended overhead

Swiss Ball Crunches

2x8x35 plate extended overhead

[P0W3RLIFT3R87]

Nice squat workout. You still have school? I thought all schools were out for summer by now.

[9cyclops9]

Nice squat workout. You still have school? I thought all schools were out for summer by now.

Summer semester. I'm trying to graduate ASAP because I have a fiancée waiting for me in Florida. :)

[9cyclops9]

I've had to take a few days off this week due to midterms and tons of projects. Hopefully I'll have some time this evening, otherwise I doubt I'll be in the gym until next week.

[BPP]

Summer semester. I'm trying to graduate ASAP because I have a fiancée waiting for me in Florida. :)
then wtf u doing in boston????

[9cyclops9]

then wtf u doing in boston????

LOL yeah, I know. I'm trying to finish up college, and I'm at one of only 3 colleges in the country that offers my degree. I tried to get her to move up here, but she doesn't like Boston. She's transferring to Univ. of North Texas this fall, so I'll be moving there after I graduate next May. She is coming in town tomorrow though, which is part of the reason I won't be putting in much time at the gym this week. :D

[9cyclops9]

OK midterms are over (everything went surprisingly well), my fiancée is on the way back to Florida, and I'm back in the gym after my week off. What a nice surprise to have a 10 lb PR on 8x3 military presses.

Military Presses

5x95
5x115
5x135

Pull-ups

5x5xBW next week I'll finally be able to add some weight since I did all 5 sets with a wide grip (has been a short-term goal of mine)

Incline bench

8x135
8x135
7x135 oh well

BB curls (30 lb bar)

5x80
5x90
5x95
5x80 reverse curl (just to try it)

Decline sit-ups

2x8x35

Side bends

2x8x90



I'm tweaking my routine as I go along, but overall I'm really liking it. I've switched the 3x8 bent rows with 5x5 pull-ups, and I'm adding flat bench on Power Clean day (not sure of sets/reps yet). I need to start doing some cardio/GPP. :rolleyes:

EDIT: I'm also taking some time off from 20 rep squats, so I'll be doing 8x3 squats on that day. I think I should be able to squat 300 or so very soon.

[P0W3RLIFT3R87]

Nice work on the military press pr. I think you'll squat 300 real soon too.

[9cyclops9]

Nice work on the military press pr. I think you'll squat 300 real soon too.

Thanks. Hopefully I won't disappoint both of us. :o

I feel like my deadlift is finally where it should be compared to my squat. I pulled 315 for 8 sets of 3 today, and felt like maybe I had another set in me. Good stuff! :D

Deadlift

5x185
5x225
3x275
8x3x315

Squat

3x8x225

Seated Calf Raise

3x8x180

Swiss Ball Crunches supersetted with Russian Twists

2x8x35

[P0W3RLIFT3R87]

Nice deads. Alot of people have very similar deads and squats, but the more weight the better.

[9cyclops9]

Thanks. I had read that raw lifters can generally pull more than they can squat, but I'm sure there are plenty of exceptions. Who knows, I might be able to squat more soon since I'm going back to 8x3. We'll see.

Bench Press

5x135
5x165
8x3x185

Power Cleans

5x135
8x3x155 - 10 lb PR

DB Bent Rows

3x8x70 each hand

Weighted Dips (instead of DB shoulder press)

3x8x35

Decline Situps

2x8x35

DB Side Bends

2x8x100 each side

Decent workout, but I was very hungry so it wasn't as good as it could have been. My schedule just didn't work out today as far as food. Oh well.

I swear, there's this one guy in my gym that's going to get his teeth knocked out by a barbell. He likes to walk as close as he can to me on the way to the water fountain, while I'm doing power cleans, and then go around. In the middle of a frickin' rep! He scares the **** out of me every time he does it, I nearly dropped the weight today. Next time it happens he's going to get his ass chewed out.

[P0W3RLIFT3R87]

I swear, there's this one guy in my gym that's going to get his teeth knocked out by a barbell. He likes to walk as close as he can to me on the way to the water fountain, while I'm doing power cleans, and then go around. In the middle of a frickin' rep! He scares the **** out of me every time he does it, I nearly dropped the weight today. Next time it happens he's going to get his ass chewed out.
LOL. Maybe if you hit him with it once he'll learn not to. Nice work on the PR though.

[9cyclops9]

So close! I did one set of 3 with 300 lbs because I wanted so badly to break that wall down, but I could tell I wouldn't make 8 sets with that much weight, so I backed it down by 5 lbs. Even that was a battle, let me tell you. I almost wish I had left it at 300 because after a few sets 295 started to feel easier, I guess because I was getting back in the groove of using heavy weight and low reps. It's been over a month since I did less than 8 reps on squats. Next week, 300 will be mine. Or else.

Squats

5x185
5x225
5x275
3x300
7x3x295

Seated Calf Raises

3x10x225

Reverse Hypers

3x8x6kg

I wanted to drag a weight plate over to the reverse hyper, but I got fussed at by an employee who told me that's why the medicine balls are there. Next time I'll make sure she isn't looking. Kinda pissed me off, but oh well. I didn't have time to do abs because the gym was closing.

[P0W3RLIFT3R87]

I wanted to drag a weight plate over to the reverse hyper, but I got fussed at by an employee who told me that's why the medicine balls are there. Next time I'll make sure she isn't looking. Kinda pissed me off, but oh well. I didn't have time to do abs because the gym was closing.

LOL. That's dumb. Fitness gyms can suck. I go to one also, but they don't care what I do (probably b/c I been there longer than pretty much everyone else).

Nice squats. At least you got the 300lbs. (and for 3 reps too), which is awesome.

[9cyclops9]

LOL. That's dumb. Fitness gyms can suck. I go to one also, but they don't care what I do (probably b/c I been there longer than pretty much everyone else).

Nice squats. At least you got the 300lbs. (and for 3 reps too), which is awesome.

Thanks.

Yeah I think I'll be looking for a new gym soon. There's just too much crap I have to put up with at this one. There's a Gold's not too far from here, I imagine it would be at least a little bit better. Maybe they'll even have an OLY platform, I've seen a few Gold's that do. A power rack would be nice too. :D

[raffiki]

Nice squatting. 300x3 is big stuff.

[9cyclops9]

Thanks raffiki.

I went to Gold's today just to take a look around. I liked what I saw! Here are a few comparisons:

Gold's had about 20 different stations with a barbell. My current gym has 4.

Gold's had dumbbells that looked to go up to 200 (!!!). My gym only goes up to 120.

Gold's had about 10 BB bench stations, including flat, incline, decline, and adjustable. My gym has 2 flat and one incline.

Gold's had a ton of adjustable benches for whatever purpose. My gym has 5.

Gold's had several dip/chin stations. My gym has 2 of each.

Gold's had at least 1 power rack. Mine does not.

Gold's had more free weight space than machine space. Mine is the opposite.

Gold's has flat plates that I can work on pinch grip with. My gym has strange plates with holes in them and a ridge all the way around either side. And they're hexagonal.

Gold's had some very large guys working out, and they were doing the money lifts. My gym has only a few guys with any decent size, and only one of them that I've seen has a decent routine. And he doesn't train legs. :rolleyes:

And, to top it all off, the most expensive monthly rate at Gold's is $10 cheaper than the cheapest monthly rate at my gym.

The only drawback is that they don't have an OLY lifting platform, but there are places that I can do my power cleans without any idiots getting in my way.

A no brainer? I think so. :D

[raffiki]

I hate those hex plates. It makes a good clean or snatch very difficult. Take the round plates! Don't sweat the platform. In the days of old, lifters had to control the weight on the descent for it to count. You'll live. :D

[9cyclops9]

I hate those hex plates. It makes a good clean or snatch very difficult. Take the round plates! Don't sweat the platform. In the days of old, lifters had to control the weight on the descent for it to count. You'll live. :D

That's what I've had to do until now anyway. I've been doing cleans in the squat rack because that's the only available place.

[9cyclops9]

So I joined Gold's today and had my first workout there. It was GREAT. A lot more testosterone in the air. I actually saw a couple guys using the squat racks for SQUATS! And one guy was deadlifting. I saw maybe 2 people squat the whole 3 months I was at the other gym. Anyway:

Military Press

5x95
5x115
8x3x135

Pull-ups

5x5xBW need to get a dipping/chinning belt

Incline Bench

3x8x135

BB Curl

2x5x80
3x5x90


Pretty much the same as last week, but I wasn't expecting a whole lot because I didn't get much rest over the weekend. Deadlifts tomorrow.

KTA starts in a few minutes!! I'll post back once I'm done.

[9cyclops9]

Ok, so I can see how KTA works now. :D This will be a tough program, especially near the end of each phase. My RH goal gripper is the HG300, so I'll be using the HG200 for overcrushes/strapholds and my IM #3 for negatives. For LH my goal is the HG250, so I'm using my IM #1 for overcrushes/strapholds and my HG300 for negatives. I have a feeling my hands will be screaming by the end of the week!

[P0W3RLIFT3R87]

Nice militaries. Haha my gym is like that. I've seen one other person deadlift one time (and never seen them again) and maybe 3 people do squats somewhat regularly. Glad you like your new gym. What is "KTA"?

[9cyclops9]

What is "KTA"?

It's a training program for grippers. I think it stands for Kinney Training Adapted, and it's based on how Joe Kinney trained. My hands are stiff and kind of weak today, I hope they hold up for deadlifts tonight and then another KTA workout!

[9cyclops9]

Deadlift

5x185
5x225
5x275
8x3x315

Squat

3x8x225

Seated Calf Raise

3x10x180

Swiss Ball Crunches/Russian Twist Superset

2x8x35

I do 8 crunches then twist to each side 8 times for one set.

Same weights as last week. My grip almost gave out on the last set of deadlifts, I thought I was going to drop the weight before I finished that last rep. I don't want to even think about how hard it will be to hold on next week!

Cardio/GPP tomorrow. KTA in a few minutes.

[P0W3RLIFT3R87]

Nice work on the deads. Is the grip training every day?

[9cyclops9]

Nice work on the deads. Is the grip training every day?

Thanks. It's supposed to be 6 days per week, but some stuff came up and I wasn't able to do it last night.

[9cyclops9]

Had another KTA workout last night. My hands weren't nearly as sore today. I'll be doing it again in a few minutes.

Bench Press

5x135
5x165
8x3x190

Power Clean

5x135
8x3x155 more weight next week

DB Bent Rows

3x8x75 each arm

Weighted dips

3x8xBW+35 more weight next week

Pull-ups

5x5xBW will start using weight next week

Decline Sit-ups

2x8x45

DB side bends

1x8x100 each side


I'm going to start doing pull-ups twice per week because they're lagging. I might incorporate speed bench on military press day to build power off the chest, which is definitely my sticking point.

[9cyclops9]

These KTA workouts are getting easier rather than harder, which is unexpected and nice. I'm sure next week I'll be in pain though. Tomorrow is squats.

[9cyclops9]

When I was doing squats, I noticed I wasn't getting quite to parallel, maybe an inch or two above. When I made myself go all the way, my hips started hurting, I think because I was squatting too wide. So I dropped the weight a little bit so I can work on form for a while.

Squats

5x135
5x185
5x225
3x295
3x275
6x3x255

Reverse Hyper

3x8x25 weight extended overhead

Standing Calf Raise

3x10x160

Swiss Ball Crunch/Russian Twist Superset

3x8x45

[P0W3RLIFT3R87]

Nice squats. Definitely important to get the form right before going any heavier. Bench and weighted dips look good too.

[9cyclops9]

I only have 3 weeks before I go home for the semester break, so I decided to start Chad Waterbury's "Anti-Bodybuilding Hypertrophy" so I could get through it by then. I added some shoulder work on the upper body days. I've asked him if this is ok to do, so I'm waiting for him to respond. It looks like this so far (depending on his answer):

Day 1

10x3 Bench/Cable Row
3-5x3 Military Press
5x3 Preacher Curl/Triceps Pushdown

Day 2

5x10 Front Squat/Standing Calf Raise
5x10 Swiss Ball Crunches

Day 3

cardio or GPP

Day 4

5x10 DB Shoulder Press/Pull-ups
3x10 Dips
3x10 Incline Hammer Curl/Triceps Pushdown

Day 5

10x3 Deadlift/Seated Calf Raises
10x3 Decline Sit-ups





Today was:

10x3 Bench Press (185) and Low Cable Row (160)
3x3 Military Press (145)
5x3 Preacher Curl (75) and Triceps Pressdown (130? it said "13" so I assume it's 130)

[9cyclops9]

I couldn't figure out front squat form without hurting my wrists, so I'll have to wait until after this 3 week phase to incorporate them. I did back squats instead.

Squats (superset w/ calf raises)

10x135
10x185
5x10x225

Standing Calf Raises

5x10x180

Swiss Ball Crunches (plate extended overhead)

5x10x45


I forgot to mention the progression of this routine. Each week, I add one rep per set to 10x3 days (becomes 10x4 with the same weight), and 2.5% to all lifts on 5x10 days. So next week will be 10x4 on Day 1 and 4, squats will be 235 for 5x10, standing calf raises will be 200 for 5x10 (smallest increment on calf press is 20 lbs), and for swiss ball crunches I'll use a 50 lb DB. Same type of thing for the days I haven't done yet.

[BPP]

nice workout bro

[P0W3RLIFT3R87]

Interesting routine. Nice workouts. I don't see any reason why you can't do the shoulder work on those days. Bench and dips both involve shoulders too, so should be fine.

[9cyclops9]

Thanks BPP.


Interesting routine. Nice workouts. I don't see any reason why you can't do the shoulder work on those days. Bench and dips both involve shoulders too, so should be fine.

Thanks. When I asked, he said if I wanted to replace dips with military presses then go ahead, but otherwise don't change it. I'm going to do it anyway. :D

I think I'll be fine, and if it turns out otherwise I'll just drop the overhead stuff for a couple weeks, shouldn't be too big of a deal.

[9cyclops9]

Forgot to update yesterday.

5x10 Dips (35) and lat pulldowns (120)

I can't do 5x10 pull-ups (sad, I know), so I'm going to have to stick with pulldowns for a bit. When I go home for the semester break in a few weeks, I'm going to set up a pull-up bar in my doorway and "grease the groove" with pull-ups so I'll finally be able to do them, so I'll be able to do them for the next 3-week cycle of this program that I'll start when I get back to Boston. I skipped the shoulder work and the direct arm work because I had to get to a concert. Shoulder and arms aren't part of the original program anyway. Next week will be 37.5 with dips and 125 with pulldowns.

[9cyclops9]

Deadlift

5x185
5x225
2x275 (grip slipped, DO)
10x3x295

Seated Calf Raises

10x3x225

Decline Sit-ups

10x3x60 (DB)


I've been pulling sumo because I was stronger that way, but recently it's been hurting my hips, so I changed to conventional today. There was no way I'd pull 315 for 10x3, and if I did I don't think I'd be able to pull 10x5 with it in 2 weeks, so I'll be using 295. Next week is 10x4 on all these.

[AJ010]

I just read through your journal, and I gotta say, I like what I see! You have an interesting approach to your workouts. I'll be checking in more often to see how this turns out.

[P0W3RLIFT3R87]

Nice deads. Good to work both stances anyway.

[9cyclops9]

I just read through your journal, and I gotta say, I like what I see! You have an interesting approach to your workouts. I'll be checking in more often to see how this turns out.

Thanks man. Most of what I've been doing is based on Chad Waterbury's methods. You can find his articles at T-Nation. Once I have some decent size on me (I'm now 198 up from 179 four months ago) I'll be purely training for strength.


Nice deads. Good to work both stances anyway.

Yeah, I was a lot stronger with conventional than I used to be. I think my PR before was like 205 conventional and then I switched to sumo because I could pull more, but now I can pull nearly as much and it doesn't hurt. Good trade, I think. :D

[9cyclops9]

I hope this won't sound like me being a pansy, but I dropped the direct arm work and shoulder work for today's workout, and probably next week too. I was totally fried after benches and rows and I knew I wouldn't be able to do any of the other stuff for 5x4 with the weight I used last week.

Bench

6x135
5x165
10x4x185

Rows

6x110
5x140
10x4x160

Was going to do a big grip workout but I had a ton of homework so it will have to wait until tomorrow.

[9cyclops9]

Today:

Squat (supersetted with calf raises)

10x135
10x185
5x10x235

Standing Calf Raises

5x10x200

Swiss Ball Crunches (DB extended straight overhead)

5x10x50


Grip workout tonight was 4 negatives with HG300 and 4 overcrushes with HG200, followed by pony clamp stuff and some pinch with a cinder block.

[P0W3RLIFT3R87]

Nice last couple workouts. Alot of volume.

[9cyclops9]

Yeah my pecs are still mad at me from Monday, but suprisingly my legs aren't very sore today like they were after last week's 5x10 squat workout. My abs aren't used to this kind of torture either. 5x10 with 50 lbs on swiss ball crunches is way more than I'm used to doing in one workout. I like the program though.

[9cyclops9]

Today

Dips (supersetted with pulldowns)

10xBW
5x10xBW+37.5

Pulldowns

5x10x120

[9cyclops9]

Today was:

Deadlift (superset w/ seated calf raises)

5x185
5x225
5x275
10x4x295

Seated Calf Raise

5x180
5x180
5x180
10x4x225

Decline Bench Sit-ups

10x4x60


Very tough workout. Next Friday will hurt, I can already tell (10x5, same weights).

[P0W3RLIFT3R87]

Nice deads.

[9cyclops9]

Unfortunately there's no way I'll be able to finish the program this week. For one, I seriously doubt I'll be able to make it to the gym all 4 days, and 3 days might even be pushing it. For another, I failed on the 5th rep of the 5th set today, when I was supposed to do 10x5. Wasn't going to happen. So after 5 sets of benches and seated rows, I decided I'd do a full body routine 2 or 3 days this week, and find my 1RM for different lifts. I'll do a different 1RM each day I work out for the next week or so, since I've never maxed on anything and am curious. Today was squats.

Bench

7x135
6x165
5x5x185

Seated Rows

7x120
6x140
5x5x160

Squats

5x185
5x225
5x275
3x305
3x315
3x335
2x365
1x385

I kept surprising myself each set I did. I really wasn't expecting to do that much. I had a spotter on the last 2 sets but he didn't even need to touch me. I used a belt on the last 3 sets.

[P0W3RLIFT3R87]

Great work on the squats. Good luck with your other maxes.

[raffiki]

Big Squat! Good work.

[9cyclops9]

Thanks guys. I really surprised myself with it, but I'm not complaining! :D

[9cyclops9]

Today:

Front Squats

7x115
5x135
5x185

Deadlift

5x185
5x225
3x275
3x315
1x365
1x385 1RM

Pull-ups

5x3x12.5

Dips

5x3x65


I did some light front squats, but couldn't do more weight because it hurt my wrists and shoulders. I figured I'd throw in a few sets of front squats once or twice a week until I can handle more weight.

I tried 395 on DL but could barely budge it.

[b~rad]

nice deads and dips. hope i get there soon

[runjumpthrow]

Nice work on those dips and pull-ups. Congrats on the 385 deadlift!

[P0W3RLIFT3R87]

Congrats on the deadlift PR.

[9cyclops9]

Thanks guys.

I didn't max on anything today, I figured I'd max on bench press and military press next week. I did Dan John's "Rapid Acceleration" routine (8-6-4 on PC, MP, FS) for oly lifting. I liked it a lot. I also added in one-armed DB snatches.

Power Clean

8x135
6x155
4x165

Military Press

8x135
4x155
4x155

Front Squat

8x155
6x185
4x225

One-armed DB Snatch

3x65
3x75
3x3x85

I'll have to use a little less weight next time for the military presses.

Great workout, and I'll definitely be doing more oly-type stuff in the future.

[9cyclops9]

Maxed on bench today:

Squat

10x135
8x185
8x225
5x275
4x295
2x3x315

Bench

5x135
5x165
3x185
2x205
1x215
1x225

Bent Rows

3x8x155

Good workout, and 225 is what I was hoping to hit for my max. Bench is coming along slowly but surely. Did some plate pinching afterwards, 5 sets each hand of max time for two 25's. I got almost 20 seconds with my right and 15 with my left.

[P0W3RLIFT3R87]

Nice work on the bench PR.

[9cyclops9]

Thanks. I'm still not satisfied with it compared to my other lifts, but at least it's increasing.

Today was:

Front Squats (as a warmup)

5x135
4x185
2x225

RDL

5x185
5x225
3x5x275

Dips

5x25
5x50
3x5x65

Pull-ups

3x5xBW

Not much to it, but with it being finals week I've averaged about 5 hours of sleep per night. Fortunately I'm now done with all my projects and tests and only have to attend two more classes.

I feel like I could do more on front squats but it just hurts my shoulders to hold the bar there. I'm sure that will get better over time though, same with back squats.

Friday might be my last workout for a few weeks. I'm going to my hometown for a month, part of which will be spent helping my fiancée move to Texas. Once I get back to my town, I'll be going to the YMCA there 2 or 3 times a week until I come back up here second week in September. I bought a Rolling Thunder from Clay Edgin yesterday, so I'll be using that a lot when I get back up here. I'm taking a lot of my grip stuff to FL/TX with me so I can still train that. Maybe I'll use my girl as a barbell and do some cleans and presses. :D

[9cyclops9]

So today was my last workout with gym equipment for at least 2 weeks unless something unexpected happens. I maxed on military press and did a set of 20 rep squats and some pullups.

Military Press

4x135
2x155
1x165
1x175 (1RM)

Squats

6x185
5x225
20x255
3x275

Pull-ups

3x5xBW

The 20-repper was way too easy, so I rested a while, put 275 on the bar, and after 3 reps I knew there was no way in hell. When I get back into the gym regularly I'll be doing Super Squats along with some Oly stuff. I'll do 20-reppers M and F (w/ bench and row M, military and pull-ups F), and power cleans, RDLs and dips on Wednesday. Or something like that. It's still a while off so I have some time to decide. I'll be following this routine (whatever I finally decide on), along with eating plenty and drinking milk, until I hit 220-230 lbs. I'm now at 203, up from 179 four months and a week ago when I started lifting.

I may not be around the board for a while, but keep getting stronger guys (and girls)!! I'll see ya in a while.

[raffiki]

That is awesome progress. That's more than most guys make in two years. High volume strength training is the best way to gain size, eh?

[P0W3RLIFT3R87]

Nice military PR. Have fun in Texas.

[9cyclops9]

That is awesome progress. That's more than most guys make in two years. High volume strength training is the best way to gain size, eh?

Thanks! Yes, high-volume is definitely the way to go from what I've experienced. High-volume food too. My dad asked if I was on anything. :D


Nice military PR. Have fun in Texas.

Thanks. I don't know how much fun I'll be having, but we'll see.

[AJ010]

Awesome squats, bench, and military dude

[9cyclops9]

Thanks, US.

I actually made it to a gym today. This place near my fiancée's house had a good deal for one week for couples, so we joined up, just until she moves. It was her first time in a gym, so I was right with her the whole time making sure she was doing things correctly. I'd do a set in between each of her sets. I kept my volume low so we wouldn't be there all day.

Squats

6x185
5x225
5x265
3x3x295

Bench

6x135
5x165
3x3x195

Pull-ups

5x5xBW

One-arm DB Snatch

5x65
3x75
3x80

She did (keep in mind she's been totally inactive for years):

Decline Leg Press

2x10x"bar"

DB Bench Press

3x10x10 per hand

Lat Pulldown

10x40
10x50
10x60

Seated Calf Raises

10x"bar"
10x25

Leg Raises

5x5


She only did a few sets of each exercise and kept weights fairly low because I was mainly just teaching her proper form so she can know what to do when she's in the gym at college. I've given her a few basic articles on nutrition and a training article or two, and drawn up a possible workout plan for her (3 days, full body, cardio on 3 off days). She seems really excited about it all and she enjoyed the workout today. That's the main thing I want for her at this stage, because if she doesn't like it, there's no way she'll make herself do it. The ass-busting and heavy weight can come later. :D

[P0W3RLIFT3R87]

Nice benching and squatting. That's cool your fiancee enjoyed it.

[9cyclops9]

Yeah I'm proud of her for even trying it out when so many women fall prey to the hype that women should only do cardio, yoga and pilates. We've been in the gym twice since then, once Saturday and once today. Saturday I did:

RDL

5x185
5x225
5x275
5x295
3x295 (tried for 5)

Dips

5x25
5x50
3x5x65

One-arm DB Bent Rows

5x65
5x75
3x5x80

One-arm DB Snatches

5x65
5x75
3x3x80

She did:

DB RDL

3x10x30 (15 in each hand)

DB Overhead Press

3x10x20 (10 each hand)

One-arm DB Bent Rows

3x10x15

Leg Curls

3x10x? (not sure what weight she used...20 or 25 I think)

Ab machine (not sure what it's called)

3x12x?

Today for me was:

Power Clean

5x115
3x135
2x3x155

Military Press

5x135
4x155
2x2x165

Front Squats

5x135
3x185
3x205
2x2x225

One-arm DB snatch

5x65
5x75
3x5x80

She did:

DB step-ups

3x10x24 (12 each hand)

Assisted dips

3x10x80 lbs assistance

EZ-bar curls

10xbar
2x10x25

Standing Calf Raises

3x15x20

Tuck-ups

3x12xBW

We both did 15 minutes of cardio afterwards. I did HIIT and she walked and jogged.

I'm still keeping the volume low since I'm trying to teach her how to do the lifts. I don't want to keep us in the gym forever. She still really likes it so I think she'll continue to go once she moves to Texas this Wednesday. I'll get back from helping her move on Sunday, and I'll be back in the gym next Monday. I think I'm going to do a 5x5 routine for a couple weeks and then see where I go from there. I'm redy to get back into a set routine.

[raffiki]

Nice workouts man, and your girlfriend. My wife digs sumo deads.

[P0W3RLIFT3R87]

Very nice military press and front squats.

[9cyclops9]

Well I'm back from Texas, done with the hurricane (we didn't get hit very hard in my town) and back in the gym. Today was back squats, push presses, pullups and calves.

Back Squat

5x135
5x185
5x225
4x275
3x295
2x315
2x315

Standing Calf Raise

15x130
15x130

Push Press

5x135
3x155
2x175
2x185

Pull-ups

3x5xBW


My legs were still sore from sprints on Sunday so it was tough doubling 315 twice. I also hit myself in the chin during a set of push presses, so it wasn't the best day ever. Not the worst either.

Tomorrow I should be getting the Olympic-Style Weightlifting for Beginner and Intermediate Lifters tape and manual set by Jim Schmitz from Ironmind (along with the most recent MILO and Steve Jeck's Kviahellan: The Pen Slab DVD). Once I feel like I've practically memorized it (and not before) I will start oly lifting. I may throw a few other lifts in (bench, pull-ups, rows, etc.) but it will be primarily an oly routine. Eventually I plan on finding a coach to take a few lessons from (I can't afford more than that right now) to make sure I'm doing them right. I've been doing more cardio-type stuff recently including Tabata and HIIT. From now on, on "off days" I'll be either doing the Crossfit WOD if it's cardio-related, or if it isn't, I'll be doing Tabata, HIIT, running a 5k or whatever else I can come up with. I've gained some fat while I've been home, but I'm also aiming to become more athletic. I'll basically be on Dan John's "Meat, Leaves, and Berries" diet slightly modified once I get back to Boston next Thursday (it's nearly impossible while I'm home). It's time to work on some new stuff.

[P0W3RLIFT3R87]

Nice workout. Good luck with the olympic lifting.

[9cyclops9]

Yesterday's workout:

Bench

5x135
5x165
3x5x195

RDL

5x205
4x275
2x3x315

DB Bent Rows

5x70
5x80
3x5x85

One-arm DB Snatch

5x65
5x75
3x80



My hands weren't up to the task yesterday for the RDLs so I did what I could. PR on bench for 5x5, next week I'll use 205 for the 3 working sets. Good workout overall, but a little rushed, since I was there with a friend and he had to go back to school right afterwards.

[raffiki]

That is a great bench and RDL. Keep up the full body work.

[Cricket_Fire]

I don't know if this has been mentioned yet (didn't read it all), but near the top of the page you mention plate minching 2x25's right hand 20 seconds, left 15. Just an idea, but if you started with left hand, and held for same amount of time with right, would that correct the strength imbalance (over time of course).

Nice workouts! Sick DB snatches!

[9cyclops9]

I don't know if this has been mentioned yet (didn't read it all), but near the top of the page you mention plate minching 2x25's right hand 20 seconds, left 15. Just an idea, but if you started with left hand, and held for same amount of time with right, would that correct the strength imbalance (over time of course).

Nice workouts! Sick DB snatches!

I can't hold the left for longer, and I'm not going to hold the right for less time just so my left can catch up. A lot of people that can close the COC #3 can't do it with both hands, only their dominant one. I'm not too worried unless the imbalance becomes way too much.

One-arm DB snatches are amazing. My goal is to work up to 135 with a BB, one arm.

Raffiki, I'm loving the 3x per week full body stuff.

Yesterday was:

Power Clean & Press

2x135
2x155
2+1x175
2+1x175
2+1x175

Front Squat

5x135
4x185
2x225
2x185
1x225

Calf Raises

15x160
15x200
15x220

Short workout because the gym was closing. I was going to do pull-ups but their pull-up bar was impossible to hang on to. I don't know if there was something on it or what but it was slippery. Oh well. Getting a double on front squats with 225 was a PR for me, and I managed to do it twice so that was cool. My wrist flexibility is coming along I guess. All my squats (front and back) are now full, ass to grass squats, shins straight up, butf on my heels, shoulder width, etc. I've been working toward this for a while and I've finally got the form pretty good.

I'm down to 195 lbs, which is more wight loss than I was expecting. A good bit of it was fat, but I think there's been some muscle loss too, unfortunately. When I get back to Boston I'll be able to eat like I need to (and work out like I want).

[P0W3RLIFT3R87]

Nice work on the front squats PR.

[9cyclops9]

Yesterday wasn't the best workout ever. I only had 5 hours of sleep so I'll blame it on that.

Back Squats

6x135
5x185
4x225
4x275
2x295
2x295

Push Press

5x135
3x155
2x175
2x175

Standing Calf Raise

15x200
15x220
15x240

EZ Bar Curl

6x65
6x85
6x95
4x105

[BPP]

stilla decent workout nonetheless bro

how much sleep you usually get?

[9cyclops9]

stilla decent workout nonetheless bro

how much sleep you usually get?

Yeah not bad, thanks. I was really pleased by the curls since it's been quite a while since I've done them.

I usually get 8 or so hours, plus this was 2 nights in a row of not much sleep.

[raffiki]

At least you didn't skip it. Good work.

[BigDerek]

Yesterday wasn't the best workout ever. I only had 5 hours of sleep so I'll blame it on that.

Back Squats

6x135
5x185
4x225
4x275
2x295
2x295

Push Press

5x135
3x155
2x175
2x175

Standing Calf Raise

15x200
15x220
15x240

EZ Bar Curl

6x65
6x85
6x95
4x105

good squats bro!

[9cyclops9]

I'm taking a few days off since I just got back to Boston last night. I have some things to take care of over the weekend, and I'm feeling a bit overtrained. Monday I'll probably be back at it. I don't feel ready for olympic lifting just yet, so I'm going to wait on that. My bodyfat percentage is too high for comfort right now, so I'm going to start watching my food intake more closely and adding more high-intensity cardio.

Despite this, I'm considering a hypertrophy routine because I feel like I'm still in the "newbie" phase where I can gain mass and lose fat if I do it right. It's ABA for week 1 and BAB for week 2, but with set/rep schemes periodized with low, medium, and high rep days, but still falling within the functional hypertrophy rep range of 24-50. There's some isolation work, but it's more of a secondary thought to the rest of the program. I'll go into more detail later.

Hey, nothing wrong with lifting heavy weights and looking good doing it, right?

[9cyclops9]

So here's my plan for the next while:

Diet:

I mentioned the "Meat, Leaves, and Berries" diet, but I've decided to go with something a little more "do-able" (not to mention affordable - berries can get expensive!) while I'm trying to shed some fat.

I'm following the T-Dawg 2.0 diet from T-Nation.

http://www.t-nation.com/readTopic.do?id=473067

Basically, it's this. Multiply your bodyweight by 15, and that's your caloric intake for the first week, then drop it by 500 calories the next week and stay there (I'm starting on week 2 since I'm not coming off a mass phase). Get 1.5g of protein per pound of bodyweight (note: NOT 1.5 per pound of LBM). On non-training days, eat no more than 70g of carbs. On training days, eat no more than 100g of carbs, to allow for PWO nutrition. Besides the PWO shake, eat most of your carbs at breakfast. Make up the rest of your calories with fats, emphasizing healthy fats such as olive oil, fish oil, flax oil, Udo's Choice, etc.

On the weekends, there are two options. Either have a healthy carb-up on Saturday and Sunday, or have one all-out cheat meal one of the two days. It's suggested that you take some form of anabolic support (legal or otherwise), so they reccommend pro-hormones, Methoxy-7, or HOT-ROX (Biotest's thermogenic, available here at BB.com or you can get the maximum strength from T-Nation). I bought regular strength HOT-ROX on Ebay for $15 per 72-count bottle. Not bad at all, and I've heard great reports from people who have used it (many people are able to lose fat and build lean mass at the same time). Read about it here:

http://www.t-nation.com/readTopic.do;jsessionid=483364D0135ACA7861E8F16970 B71F7F.hydra?id=515642

So for me, my daily intake is approximately 300g protein, 70-100g carbs, and 100g fat, for a total of around 2500 calories (give or take).



Training:

I mentioned a program I had designed, but not to long after I made that post, I found a routine that was almost identical to what I was trying to design, but better. And who would it be designed by but Chad Waterbury, who has written most of the routines I've tried so far. I've made the best gains on his routines, so I have no doubt this one will be good. It's called "The Waterbury Method."

http://www.t-nation.com/readTopic.do;jsessionid=B7D677ABA3B78884DA0ACCF38D F0A823.hydra?id=534922

I'll be doing it as written, only I'll be doing barbell RDLs instead of DBs (our DBs only go to 100), DB Militaries instead of BB, and Back Extensions instead of GHR/Leg Curls. So it looks like:

M

10x3 Back Squat
4x6 Dip/Bent Row
4x6 Skull Crusher/BB Curl
4x6 Leg Raise

W

10x3 Flat Bench
4x6 RDL/DB Military Press
4x6 Standing Calf Raise/Upright Row
4x6 Triceps Pressdown

F

10x3 Pull-up
4x6 Decline Bench/Hammer Curl
4x6 Seated Calf Raise/Back Extension
4x6 Lunge or Step-up

Week 1: 80% 1RM
Week 2: 82.5%
Week 3: 85%
Week 4: 87.5%

On cardio days I'll be doing HIIT, Tabata, or perhaps the Crossfit WOD if it's cardio-oriented.



Supplements:

I use Higher Power whey for my breakfast shake. I figure after 8 hours, a faster protein is good first thing in the morning, and HP is very affordable ($20 for 5 lbs). I use a blend of micellar casein, whey isolate, and milk isolate (40-30-30) for my pre-bed MRP, and a blend of whey isolate, dextrose, maltodextrin, and BCAA's (30-30-35-5) for PWO, both from The Protein Factory. All other meals are whole food (frozen fruit is added to the breakfast shake and Udo's Choice oil is added to the pre-bed shake). I always use these 3 powders.

I take Power Drive, a CNS stimulant by Biotest, before each workout, and per Chad Waterbury's suggestion, I'll also use it after the workout for the second two weeks of the program. You guys wouldn't believe how much of a difference this stuff makes in my workouts! I highly reccomend it, and for $17 per 31 servings (10 week supply on a 3-day per week routine), it's a must-have IMO. I saw a few guys at the Massachusetts Strongman State Championship with Power Drive in their bags. Again, I always use this, no matter what.

http://www.t-nation.com/readTopic.do;jsessionid=0C28616E32BAFAE624A0155BDB A934FC.hydra?id=459249

I take ZMA every night before bed. For most people I wouldn't consider this an essential, but for me it makes such a difference in my sleep that I'm pretty much addicted. :D I usually have trouble sleeping, but I sleep very deeply when I'm taking ZMA regularly. It's only $9 for a month's supply (again, through T-Nation), so I always keep some on hand.

I'm trying HOT-ROX, although I don't have any experience with it so far. Like I said earlier in this post, I've heard great reports. It's a thermogenic, but unlike ephedra, it doesn't down-regulate after extended use, nor does it cause an elevated heart rate. This is the only supplement I've added to my normal intake, and I did this to combat the possible muscle loss people usually experience while cutting.

http://www.t-nation.com/readTopic.do;jsessionid=FC8CE43657D460D53074870B73 330BE9.hydra?id=515642



So that's my plan of attack for the next 1-2 months. I'm not aiming for a certain BF%, but going by what the mirror shows me. Once I'm satified with my BF levels, I'll go on another mass phase, probably until the spring, when I'll begin to cut for my wedding in June. I want to get pretty ripped for that, and I'm hoping for 200-215 lbs, shredded on my wedding day (I'm 205 and about 16-17% right now, so I think it's do-able if I bulk hard). For right now though, I'm not really trying to get ripped, just getting my BF% down to a more manageable level so I can bulk without getting way too fat.

Sorry for the novel-length post, I just wanted to get it laid out so everyone could know what I'm up to (if you felt like taking the time to read the whole thing! :D ). Wish me luck!

[9cyclops9]

Today I did some HIIT cardio. I did 20 minutes, alternating between 3, 5, and 10 (walk, light jog, fast run) on the treadmill. I had a 5 minute warmup and a 5 minute cool-down, so really 10 minutes of actual HIIT. I burned 265 calories according to the display, and went 1.8 miles altogether.

Tomorrow I'll start my new lifting routine.

EDIT: Macro breakdown today wasn't all that great. Not bad, but not great. 259g protein, 73g carbs, 78g fat. Carbs are fine, a few over won't kill me. But I was 40g under for protein. I can take more fish oil caps to make up for the fat, and use a little more oil on veggies and salads and such.

[9cyclops9]

Oh man, I think my muscles forgot what "high-volume" means. :D That was a tough workout!

Back Squat

6x135
5x185
4x225
10x3x275

Dip (superset w/ bent rows)

6x25
6x50
4x6x65

Bent Row (superset w/ dips)

6x115
6x135
4x6x155

EZ Bar Skull Crusher (superset w/ EZ bar curls)

6x65
4x6x75

EZ Bar Curl

6x65
4x6x85

Leg Raise (plate between feet)

6x0
4x6x5


Leg raises didn't do much, but I can't hold more than that between my feet. Next week I'll be doing my old favorite instead: the decline bench sit-up. Believe it or not, I had a bit of a pump, even on this low-carb diet. Cool.

OK, now you can quit laughing because I said "pump."

[P0W3RLIFT3R87]

Good luck on your weight loss goal and the new training routine.

[raffiki]

It all looks good man. Hope you hit your goals.

[9cyclops9]

Thanks, PL87 and raffiki.

Now I see what they say about losing water weight on a low-carb diet. There's already a visible difference in my belly. It looks like I'm going to get my macro ratios almost almost exactly today, but I still need some work with timing. I'm sooooo hungry even though I just finished a huge salad and an 8oz cheeseburger (minus bun). Oh well.

[9cyclops9]

Today's macro breakdowns:

309g protein
102g carbs
100g fat

Perfect! Like I said though, I need to work on my timing. I ate most of my food earlier in the day, and then I was hungry all late afternoon/evening. A little bit more tweaking and it should be good.

Believe it or not, I'm having an almond butter craving. Have been all evening. I'm eating some of that tomorrow. :D

[DieselWeasel]

I see that you do a lot of romanian deadlifts but where are the conventional deads?

[9cyclops9]

I see that you do a lot of romanian deadlifts but where are the conventional deads?

Nowhere to be found. :)

No, I haven't done conventional deads for a while because I'm trying to bring up my lagging hamstring strength. I'm not competing in PL so I'm not too worried about it. They'll find their way back into my routine at some point.

[9cyclops9]

Guys, I'm down to 195. I said 205 but I was really 203 (weighed last Thursday). So in 6 days I have lost 8 lbs. My strength is about where it has been, I'm not tired or sluggish (yet), and most or all of the weight loss has been fat (and water) from what I can tell. I'm obviously not going to continue like this since a good bit of this was water weight from dropping carbs so low, but I'm stoked right now.

I was unbelieveably sore yesterday. I felt muscle fibers in my legs that I didn't know were there. My hamstrings, which rarely ever get sore from squats, were VERY sore. My biceps were a little sore, and my lats, but my TRICEPS!! I wasn't too sure about benching today. They were still pretty sore when I got to the gym. And I had to do 10x3 bench, and then DB militaries and triceps pressdowns. I don't even want to think about what tomorrow will feel like.

Today's training:

Bench

5x135
4x165
10x3x185 (first set was 195, but that wasn't going to happen)

A1: RDL

6x185
4x6x255

A2: DB Military Press

6x50 (per hand)
6x55
5x55
2x6x50 (will try for 55 again next week)

B1: Standing Calf Raises

4x6x240

B2: Upright Rows

4x6x115

Triceps Pressdown

4x6x90



DB militaries are a whole different animal! I wasn't expecting 55 lbs to kick my butt! Also, I did a stupid thing by basically farmer's walking the DBs to the other side of the gym (my gym is a very long rectangle), about 150 feet or so. With the 55s and then the 50s. Back and forth. My grip nearly gave out on the last set of RDLs. I won't be doing that again.

Once again, even though my carbs are so low, I have quite a pump, even now, an hour after the workout. But I don't think my triceps are going to like me very much tomorrow. :D

[9cyclops9]

Macros were pretty good today. A little high on the carbs and protein, but not too big of a deal I don't think.

312g protein
108g carbs
100g fat

This month, I'm switching back to Low-Carb Grow! and Surge instead of the custom stuff. I did some math and figured out that if I buy 2 months worth of Biotest supps at one time, it's only a couple bucks more. Orders over 150 get free shipping, so the money I'd save from not having to get supps shipped from 2 different place will make up for it. Sweet deal. Two months for me looks like:

4 Low-Carb Grow! (2 lbs each)
2-3 Surge (2 lbs each)
1 Power Drive (8.1 oz)
2 ZMA (90 caps each)

Which adds up to $169-190 (depending on Surge), or $84.50-95 per month. Not bad for top of the line supplements, if you ask me. Better than these kids who pay $40 for 2.5 lbs of Muscle Milk twice a month, on top of Cell Tech, Pump Tech, whatever other Tech there is, not to grow a single pound of muscle because their whole nutritional intake is powdered.

And I'm telling you guys, you haven't tasted an MRP as good as Low-Carb Grow! or a PWO shake as good as Surge. Surge literally tastes like angel food cake, and has a whopping 11g BCAA per serving, and 14g whey hydrolysate. I haven't found anything else like it (nutritionally) that doesn't taste like total ass. I was VERY happy when I found out I could get this stuff for only a few dollars more than I was paying per month (like $5).

So the stuff should be in by Saturday at the very latest. My mouth is watering.

[9cyclops9]

Screwed up a little on the diet last night and had some cheetos and pepsi. I didn't go all out gorging, but I was still pissed that I let myself do that. Other macros were good, and today's looking good so far too. Tomorrow and Sunday are carb-up days, which I'm looking forward to. I'm not going to do an all-out cheat meal this weekend, just a healthy carb-up.

Today:

Pull-up:

3xBW
10x3x5 (yes, my pull-ups are very weak)

Decline Bench (superset w/ Hammer Curl)

6x135
6x155
4x6x175

Hammer Curl

6x30
6x40 (failed last rep so I lowered the weight)
3x6x35

Seated Calf Raise (superset w/ Leg Curl)

6x90
6x180
4x6x205

Leg Curl

6x50
6x75
4x6x100

Step-up

6x115
4x6x135


Step-ups are way harder than I expected. My left leg felt especially weak. Other than that it was a good workout. I didn't weight myself, but I will tomorrow when I go in for cardio. I'm definitely looking forward to those carbs, because yesterday and today I've been a little sluggish in the late evening. It isn't nearly as bad as some people make it out to be, but that may be due to the HOT-ROX, since it is a thermogenic (stimulant).

[raffiki]

Nice job. You are doing really well on a very strict diet. I'm following a loose version of Dr. Squat's diet. I've lost about 5 lbs in the last 4 weeks. You should get a little more though.

[P0W3RLIFT3R87]

I agree very nice work with a strict diet like that. I seriously don't know how you people can perform without eating tons.

[9cyclops9]

Thanks guys. It's a little tougher to work with that kind of volume on this diet, but it isn't too bad so far. I've been REALLY sore all week though, and I'm sure it's because I'm eating below maintenance. However, I've been constantly amazed at the fact that a part of my body can be sore as hell, then I train it really hard again, and the next day it's barely sore at all. For instance, my triceps. Yeah, they were really sore T and W, but after W's workout, even with all the volume on triceps, on TH they were barely sore. Same way with my hamstrings. The RDLs on W made them really sore, and they were still pretty sore yesterday, but after doing leg curls yesterday, today they are barely sore at all. It's nice.

One thing I like about this program is the amount of upper body work, and especially arm work. I rarely trained my arms before, except with compound stuff like benches, rows, pull-ups, dips, etc. I think this program will really stimulate some arm growth if I use it when I'm bulking. Not to mention strength. This will be good, because my fiancée made the comment that I had gotten so much bigger, but my arms hadn't. :D I'll definitely use this routine again if it keeps going as well as it is now.

[9cyclops9]

Blazed through the workout today. Last week, this day took nearly an hour and 20, and today I was done in an hour. And this was after adding weight to each lift.

Squat

6x185
5x245
10x3x285

Dip (SS w/ bent row)

6x50
4x6x67.5

Bent Row

6x135
4x6x165

Skull Crusher (SS w/ EZ bar curl)

4x6x80

EZ Bar Curl

4x6x90

Decline Bench Sit-up

4x6x45 (been a while on these)


Weight today is 196. I went a little overboard on the weekend carb-up, so from now on I'm only doing 1 carb-up day. Still, I've lost 7 lbs so far. My BF is 15% or thereabouts.

[P0W3RLIFT3R87]

Nice workout. That's pretty fast to get all that stuff done in too. 15% seems like a pretty manageable bf% to me. What do you think you will get down to before bulking again?

[9cyclops9]

Nice workout. That's pretty fast to get all that stuff done in too. 15% seems like a pretty manageable bf% to me. What do you think you will get down to before bulking again?

Thanks. I'm thinking 10-12%, just because I think I tend to put fat on fairly easily. I think 3-4 more weeks might do it (hopefully).

[9cyclops9]

Another fast workout, but not quite as fast as Monday. I was done in about an hour and 10.

Bench Press

5x135
4x165
10x3x190

RDL (SS w/ OH press)

6x185
6x225
4x6x265

DB Overhead Press

6x40
6x45
4x6x55

Calf Raise (SS w/ upright row)

6x220
4x6x260

Upright Row

6x95
4x6x120

Triceps Pressdown

4x6x95


Tomorrow I'm going to do some sprints.

Weight=195

[BPP]

good journal bro, and nice lifts/workout times

keep the will power there diet wise!!

good journal...might be a nominee for "Journal of the Week" :cool:

http://www.forum.bodybuilding.com/showthread.php?t=583953

[9cyclops9]

good journal bro, and nice lifts/workout times

keep the will power there diet wise!!

good journal...might be a nominee for "Journal of the Week" :cool:

http://www.forum.bodybuilding.com/showthread.php?t=583953

Sweet! Thanks BPP!

The diet seems to be getting easier. The only thing I'm worried about is the weekend carb thing. I don't want to overdo it again. :D

[raffiki]

Good workout man.

[9cyclops9]

Thanks raffiki.

Today's workout went really well. I added farmer's walks at the end. I've been really neglecting grip work recently so I'm starting a new grip program.

Pull-ups

5xBW
10x3x10

Decline Bench (SS w/ hammer curl)

6x135
6x165
4x6x185

Hammer Curl

6x35
4x6x40

Seated Calf Raise (SS w/ Leg Curl)

6x180
4x6x215

Leg Curl

6x90
4x6x110

Step-ups

4x6x145

Farmer's Walk

60x150 ft
75x150 ft
75x150 ft


My gym is about 75 feet across the back, so I would walk across the room and back with the DBs. Not exactly a lot of weight, I really need to get my grip going again. This will be my new grip routine (since I'm in the gym MWF I picked grip exercises that I can only do there due to equipment):

M: Plate Pinching (3 holds for time each hand)
T: Bending (variable)
W: Rolling Thunder (3 heavy singles per hand)
TH or S: Grippers (5 overcrushes and 5 negatives)
F: Farmer's Walks (3 walks x 150 ft)

I may even do the grippers twice per week, both TH and Sat. I believe the hands can take a much higher volume and need less recovery time than other parts of the body. And I figure if I keep the volume fairly low like this at first, it shouldn't be a problem. I can gradually increase volume later down the road.

BW=195 lbs, BF=14.5%

[Porky]

haha ye berries are crazy expensive.

one mouthfull can cost a few dollars depending on the berries and time of year :)

i think this is my first time checking out your journal

awsome lifting man

[9cyclops9]

haha ye berries are crazy expensive.

one mouthfull can cost a few dollars depending on the berries and time of year :)

i think this is my first time checking out your journal

awsome lifting man

Thanks for popping in, bro!

Yeah erries can get pretty ridiculous. During the summer I can get them pretty cheaply from the farmer's market here in Boston, but this time of year they just aren't very good, or if they are, they're moldy the day after you get them. Not worth it. I have frozen berries on my oatmeal in the morning though. A pound of frozen berries is $1.29 at my grocery store.

[Perceptionist]

good luck with your dieting..I see you were considering the MLB diet...I have put some of my friends and clients on that diet with a little modification...I also see you're on a bunch of supps from t-nation...how do you like them? they sound promising but a little pricey...anyway good luck with your training and sorry about that one diabetes thing...I just can't help myself sometimes being an R.D. ...it's kind of like watching people doing lifts wrong (not implying you were wrong), sometimes you just want to go up to them and give them a hand...but if you ever want to discuss anything to do with nutrition or powerlifting let me know...do you have AIM?

and good job on the step ups...try doing them with DB's, for some reason it makes it a lot more harder and tiring....I hate that exercise, hehe.

[9cyclops9]

good luck with your dieting..I see you were considering the MLB diet...I have put some of my friends and clients on that diet with a little modification...I also see you're on a bunch of supps from t-nation...how do you like them? they sound promising but a little pricey...anyway good luck with your training and sorry about that one diabetes thing...I just can't help myself sometimes being an R.D. ...it's kind of like watching people doing lifts wrong (not implying you were wrong), sometimes you just want to go up to them and give them a hand...but if you ever want to discuss anything to do with nutrition or powerlifting let me know...do you have AIM?

and good job on the step ups...try doing them with DB's, for some reason it makes it a lot more harder and tiring....I hate that exercise, hehe.

Thanks man!

No need to apologize about it. I never mind being called out on something like that so long as the person isn't a jerk about it (you weren't at all). Interestingly enough, I got my info from an RN who just finished doing a large presentation to the school board in my hometown on obesity and insulin resistance. I'm sure there's conflicting evidence out there, but I won't pretend to understand the data as well as someone like you. I'm a musician, after all. :D

I'll try the DBs some time.

I'll PM you with my AIM.

[9cyclops9]

I totally skipped the part about the Biotest supps. Whoops. :o

Surge is fantastic. It's loaded with BCAAs (something like 11.5g per serving I believe), with the rest of the protein content being a very high-quality whey hydrolysate (13.5g). Hydrolysate usually tastes terrible (I tried it before...some of the worst stuff I've ever tasted), but Tim Patterson at Biotest is very good with masking bad flavors. The stuff tastes like angel food cake, no lie. It's like having dessert after your workout. It also has lots of glucose and maltodextrin (49g total carbs). It's the perfect PWO nutrition, and it's reasonably affordable. But even if it was not as high of quality, it tastes so good I think I'd drink it anyway. :D

Low-Carb Grow! is also good. It can get expensive if you use it all the time, so I generally only use it before bed. It's 40% micellar casein, with the rest of the protein being whey isolate and milk isolate. It's a great MRP, and tastes great too. The Banana Creme flavor is especially good, and the different flavors go well together (strawberry and banana creme, or chocolate and banana creme, etc.). 20g high-quality protein, 3g carbs, and 2g of fat per scoop.

Any other time I need a protein shake, I use Higher Power 100% Whey from the BB.com store. It's cheap and tastes pretty good, so I can afford to use it as often as I need to. If money was no object, though, I'd go with Low-Carb Grow! all the time. But money is an object for most people, and it definitely is for me.

Power Drive is wonderful. I can really tell a difference in my workouts when I use it. I'm able to handle much more volume without stressing my CNS too much, and a higher density of training. For example, 10 sets of 3 with 85% of my 1RM and a 90 second rest was no problem today, when usually it would be for me. It's a CNS booster, but it can also help with CNS recovery if you take it post-workout. It tastes pretty good, kind of a tangy citrus flavor, but I wouldn't say it tastes great like the other two. It's only $17 for 31 servings, so it's well worth it.

ZMA is just ZMA. It helps me sleep better, so $9 for a month's supply is worth it for me. Some people don't need it, but I like using it because I usually have trouble sleeping. I don't know of any other ZMA that's this cheap, so I buy it from them.

I don't really know about HOT-ROX. Maybe it's working for me, and maybe not. I'd have to use it for longer. My BF% is decreasing and my weight is staying the same, so I've managed to add some muscle while losing fat, but that isn't necessarily due to the HOT-ROX. I've heard good reviews, and I got it for pretty cheap on Ebay ($15 per bottle), so I figured I'd try it. It does have a bit of a stimulant effect, but as far as fat-loss results, the jury is still out.

I don't use as much protein powder when I'm not on a strict diet like this. But when I pretty much have to eat at certain times of the day, sometimes my only option is to bring some powder and flax seeds in a shaker bottle to class or wherever I am. I usually eat mostly whole food, and use protein powder only when I don't have time for a meal.

I could pretty much do without Grow! if money became too tight. Surge, Power Drive, and ZMA are my staples. I use ZMA every night, and I use Surge and Power Drive MWF when I work out. If I'm bulking particularly hard, I'll use a whole serving of a custom-blend PWO shake (whey isolate and malto) before my workout and then a whole serving of Surge afterwards because I can't afford to take 2 servings of Surge 3 times per week.

I ramble too much. I'm done. :D

[9cyclops9]

Today's workout:

Back Squat

5x185
4x245
10x3x295

Dips (SS w/ bent row)

6x45
4x6x70

Bent Rows

6x155
4x6x175

Skull Crushers (SS w/ curl)

4x6x85

EZ Bar Curl

4x6x95

Decline Bench Sit-ups

4x6x50 (DB held on chest)



It was a very fast workout, but this time it was out of necessity. I had a private lesson with my composition teacher at 4, and I didn't get to the gym until almost 2:30. I had to workout, walk 15 minutes home, get a shower, print out the piece I had written, and walk to his office in an hour and a half. I barely made it. My workout took almost exactly an hour.

BW = 195

[raffiki]

Nice work man. Keep on moving the big weights.

[9cyclops9]

Thanks, raffiki.

Today was:

Bench Press

5x135
4x165
10x3x195

RDL (SS w/ mil press)

6x185
6x225
4x6x275

DB Military Press

6x35
6x50
4x6x60

Standing Calf Raise (SS w/ upright row)

6x240
4x6x280

Upright Row

6x105
4x6x125

Triceps Pressdown

4x6x100

Plate Pinches

Right Hand

2 25s for 5 secs
2 25s for 3 secs
2 25s for 3 secs

Left Hand

2 25s for 3 secs
3 10s for 5 secs
3 10s for 5 secs



My pinch grip has really suffered in the time I've had off from grip. I felt so weak. :o

BW=193.4

[9cyclops9]

OK, so yesterday I had one of the worst workouts I've had in a while. I knew I wouldn't be able to continue with The Waterbury Method on such a reduced calorie diet. Plus, the Step-ups had been hurting my knees. So I decided to do some squats, nothing structured, just some high reps. I could barely do anything! I don't know what the deal waas but it just didn't work out. After that, I did the rest of my workout just as originally planned, except doing 5x5 on everything instead of 10x3 and 4x6. The workout turned out pretty well at the end, and I made new PRs on decline bench (195 for 3x5) and one-arm snatch (90x3).

But, I decided yesterday that I'm at an acceptable BF percentage. I'm now 195 and about 13% BF, which is a huge improvement over 203 and about 18%. So all in all I still gained some LBM and lost an appreciable amount of fat. I'm just SICK of it! :D

I'm going to slowly increase kcals over the next several weeks, adding carbs in first, then eventually proteins and fats, until I'm adding muscle without undue fat gain. This approach is outlined by Dr. John Berardi in his Massive Eating Reloaded plan. Basically, every 2 weeks you evaluate your progress, and then adjust your intake accordingly. It seems like a very effective method.

I feel like my calories will still be too low to finish the last week with the high volume of the Waterbury Method. I plan on using WM again at some point, because it's a fantastic program, but I'll wait until I'm on a full-fledged bulking diet, because I feel like the volume demands this, for me anyway.

My new workout is a hybrid of several programs and drawing on many articles, but it is based heavily on Christian Thibaudeau's "Renaissance Body Development" program.

http://www.t-nation.com/readTopic.do;jsessionid=AFFDA07263FA5FBEB34EEE8A9B 961F5F.hydra?id=700722

This program is geared toward athleticism and general strength. The whole idea is to take a "holistic" approach to body development. Note, it isn't bodybuilding. The idea behind the routine is that form follows function. That is, if you train to be athletic and strong, you will look athletic and strong. That's very oversimplified, but I think that captures it in a nutshell.

His original program calls for 10 minutes of ladder agility drills as a warmup. I will be using a jump rope instead. Coach John Davies has a great article called "Renegade Rope Training."

http://www.t-nation.com/readTopic.do;jsessionid=BAF68D23663B05C3BBD0AEA41D DF5DBF.hydra?id=459616

After this is the weights. In Thibaudeau's program, you would do one "general" lower body exercise, such as squats or deadlifts, and upper body push, and one upper body pull. Oly movements could be substituted for the upper body pull. Instead, I'm doing an Oly lift in addition to these three lifts. He gives four set/rep parameter choices and just says pick one. It doesn't have to be the same for each lift, or for each day of the week.

2 x 5, 2 x 4, 1 x 3, 1 x 2 — all with 60-90 seconds of rest

5 x 5 all with 60-90 seconds of rest

2 x 5, 3 x 3 — all with 60-90 seconds of rest

1 x 7, 1 x 5, 1 x 3, 2 x 5 — all with 60-90 seconds of rest


I'm not sure how I'm going to pick the set/rep parameters yet, any suggestions would be great. I'm thinking just 5x5 for a few weeks before I change things up (I plan on following this program for quite a while, changing certain things every month or so).

After this is 15 minutes of GPP. This can be weighted or unweighted. I'm including Rowing, Sprinting, HIIT, Burpees, Power Clean or Power Snatch Burpees, Gymnastics Conditioning, Farmer's Walks, Tabata ,Pull-up Burpees, Bear Complex (Power Clean, Front Squat, Push Press, Back Squat, Push Press from behind neck) with a light weight, and
Variations on the Bear Complex (i.e. Power Clean, Front Squat, Push Press, OH Squat), picked pretty much at random each day or based on what I feel like doing (or how much I feel like kicking my own ass!) for the day. Pretty much anything goes for this.

Here's an article on the Bear Complex by John Davies:

http://www.t-nation.com/readTopic.do;jsessionid=8992AB2CDB7E8696FBD7249B5D C41D54.hydra?id=459657

And here's a good article on bodyweight GPP called "GPP ASAP" by Chad Waterbury (this will kick your ass!):

http://www.t-nation.com/readTopic.do;jsessionid=4757F2A3428C846A2D7D340914 660D7B.hydra?id=468125

After this is an optional 20-30 minutes of low-intensity energy systems work, such as walking at a moderate pace on an inclined treadmill, or light jogging, etc. Nothing brutal, basically just a cool-down.

I've gotten some crap from people (not here) about not following a program the way it was originally designed. For instance, Thibaudeau recommends using only 3 lifts, but I'm doing 4 so I can have squat, oly, push, pull instead of the standard squat, push, pull. I'm jumping rope instead of doing agility drills. I've made a huge list of possible GPP work to include instead of sledgehammer swinging, sandbag training, and sled work outlined in the article. But I feel that it's important to be able to synthesize what's useful for your goals and what isn't. Plus, I don't have a sledge, sandbag, or sled. :D

Really, I think the spirit of the article is there in my routine. You have an active warmup, heavy, effective weight training, GPP work, and a cool down. Not his exact routine, but I believe it achieves the same goals, which are entirely athletically-based. This will be a good switch for me I think, and it really does fit my goals of athleticism and overall strength and health.

So here's my rendition of the program. 10 minutes of jumping rope, then, using the set/rep parameters outlined above:

M

Back Squat
Power Clean
Bench Press
Bent Row

W

Deadlift
One-Arm Snatch
Military Press
Pull-up

F

OH Squat
Power Snatch
Incline Bench
Upright Row


Then GPP and low-intensity cardio. So all-in-all about 60-90 minutes, depending on the cardio at the end. For vanity's sake, I may add in some "beach muscle" training at the end of the weight session if I decide to skip the low-intensity cardio for the day. I'd probably use something along the lines of Thibaudeau's "Beach Training for Performance-Oriented Lifters":

http://www.t-nation.com/readTopic.do;jsessionid=095A9D5777A476A691ED2E847C 874FED.hydra?id=687162


Lots of articles, I know. But this is just to show where I'm getting these ideas from, I guess. I'm stoked about this program, I think it's really going to kick my ass in a way that it hasn't been kicked before! :D


EDIT: Of course, I'll still be doing lots of grip training!

[BigDerek]

Those seem like very interesting articles. I may have to check them out after Im done with my cycle of Westside

[Perceptionist]

Those seem like very interesting articles. I may have to check them out after Im done with my cycle of Westside

yeah t-nation has a lot of awesome articles...I have a huge binder printed out with all my favorite articles in it.





and keep it up cyclops!

[9cyclops9]

yeah t-nation has a lot of awesome articles...I have a huge binder printed out with all my favorite articles in it.





and keep it up cyclops!


Agreed. So many people dismiss T-Nation because it's owned by a supp company, so they see it as one big plan to take your money. It isn't at all. While they DO want your money (just like BB.com), they also have some of the most knowledgeable people in the business writing articles for them, and 5 new articles per week. There's an incredible wealth of information there. I don't have a binder, but I do have a large library of "Favorites" links, most of them from T-Nation.

Thanks for the encouragement!

[9cyclops9]

So this program rocks!

I warmed up with 10 minutes of jumping rope. It's been so long since I've done this, I kept hitting my feet. I guess I'll get better. Then:

Back Squat

5x185 (warmup)
5x225
5x255
3x275
3x295
3x315 (sweet!)

Clean (I did full squat cleans for the first time ever today)

5x115
5x135
3x155
3x165
3x165

Bench Press

5x135
5x165
5x185
4x185
3x185

I didn't have time for anything more than this because I had to get to class, so I skipped the rows and GPP. I did Tabata later in the day though, to make up for missing GPP. I also got some new grip toys. I got a BeefBuilder Super Master and a 30 lbs hex block weight. I nearly closed the gripper on my first try, which surprised me. I was about 1/8" away. I was able to deadlift the block weight with my right hand, and just break it from the ground with my left. I cleaned and pressed it once with my right hand, then dropped it, and I think my grip is dead for the day after that. I haven't been able to pick it up with either hand since then. :D

[9cyclops9]

So I just got done kicking my own ass. :D

10 minutes jumping rope

Deadlift

5x185
5x245
3x5x295

One-arm DB Power Snatch

5x65
5x70
4x75
4x75
3x85

Military Press

5x135
5x135
3x145
3x145
3x155 (1 press and 2 push presses on the last set)

Pull-ups

5xBW
5xBW
3x5
3x10
3x15

Sprints

1 mile alternating between 10mph sprints and 3mph walking, approx. 11 minutes

BW=195

I'll be doing some gripper stuff this evening.

[P0W3RLIFT3R87]

Nice squats and deads. Interesting grip stuff to fool around with.

[9cyclops9]

Nice squats and deads. Interesting grip stuff to fool around with.

Thanks. Yeah grip is fun! :D

Today I skipped the warmup due to time constraints and just stretched my shoulders with a broomstick and then stretched my wrists and ankles. I tried overhead squats but my flexibility isn't good enough to use much weight. I figure I'll do what I did when I first started front squats and just do a few light sets of OH squats at the beginning of each workout as a warmup. Once my wrists and shoulders are more flexible I'll hit the OH squats harder. I did front squats instead today.

Front Squats

5x135
5x185
3x205
3x225
3x225

Hang Power Snatch

5x95
5x95
3x105
3x105
3x115

Incline Bench

5x135
5x165
3x175
3x175
3x185

EZ Bar Curls

5x80
5x90
5x100
5x100
5x100

Concept II Rowing Machine

3x500m in 6:10 altogether


This was my first time trying BB snatches. I'm going to stick with Hang Power Snatches until I'm moving enough weight to do it from the right height on the floor (135). After that I'll do Power Snatches from the floor and eventually move to the full squat snatch, similar to the progression I did with the Clean. I think right now it's just a technique thing, I need to learn the lift. I think I've got the power to snatch more than that, my body just needs to learn how to do it.

I like the Rowing Machine. Last time I tried it, it kicked my ass. But today I won. I'm going to do this one more often.

I'm glad to have two days of rest ahead of me. This program is keeping me sore all week, especially my traps and posterior chain. I like it though. :D

[raffiki]

Good workout. That's a strong front squat. When I started, I used drop snatches to get loosened up. It works really well.

[9cyclops9]

Thanks man. Yeah I kinda surprised myself with the front squats. The last time I did front squats, maybe 2 months ago, I struggled pretty hard to get 225 for a single.

I'll try those drop snatches. Did you use those to loosen up for snatches or OH squats, or just as a general warmup?

[9cyclops9]

Today:

Warmed up going through oly lift motions with the empty bar. All 3 squats, presses, cleans and snatches.

Back Squat

5x185
5x225
5x255
3x275
3x295
3x315

Squat Clean

5x135
5x135
3x155
3x165
3x175

Bench Press

5x135
5x165
5x185
5x185
5x185

Bent Row (upper body parallel to floor)

5x95
5x135
5x155
5x155
5x155

GPP Circuit

2 rounds of:

50 lbs DB snatch, 10 reps each hand
75 lbs in each hand farmers walk
15 burpees

EDIT: While I was doing cleans, some HIT douch came over to look at himself in the mirror. Twice. So I'm waiting for him to move so I can start my set. He finally leaves, so I bend over and grab the bar. I'm starting my second pull as he walks right beside me. Had I not seen him, he would be missing his teeth right now. I said something along the lines of "Holy ****! You gotta look out man! F*ck!" And he kind of looked at me like what's the big deal and said he was sorry. I was like " I just don't want you to get hit in the face with the bar man, you can look at yourself in the mirror all you want." So he said he was sorry again and left. :mad:

[raffiki]

Oh the benefits of my home gym... If you do one set to failure, you could be like him! :D

By "loosening up" I meant in a long term sense. You can do it as a warm up, or go heavier to increase balance/flexibility.

[Iron Rain]

Nice lifting and especially nice cleaning. I've been trying to get the hang of squat cleans myself recently, but I always fall back into the power clean habit. I still power clean more than I squat clean, but with my recent front squatting progress I hope that begins to change.

Hilarious story about the HIT goof - us Olympic Sith have a duty to scare HIT Jedis and Cardio Pimps :D

[9cyclops9]

Oh the benefits of my home gym... If you do one set to failure, you could be like him! :D

By "loosening up" I meant in a long term sense. You can do it as a warm up, or go heavier to increase balance/flexibility.

Cool. I think I'll try that. Thanks.


Nice lifting and especially nice cleaning. I've been trying to get the hang of squat cleans myself recently, but I always fall back into the power clean habit. I still power clean more than I squat clean, but with my recent front squatting progress I hope that begins to change.

It's tough. I'm still catching the bar a little high depending on the weight I use (the more I use the higher I tend to catch it). I imagine my form will get better the more I do them. I need to finish watching the Jim Schmitz tape I have.


Hilarious story about the HIT goof - us Olympic Sith have a duty to scare HIT Jedis and Cardio Pimps

LOL @ cardio pimps. :D


BTW guys, Dan John is shooting a video next week. Should be good stuff when it comes out!

[Iron Rain]

Ah, Dan John, writer of the One-Lift-A-Day routine which I happen to be doing right now :D

Yeah, with practice you should definitely improve. I know the form but never bothered putting the knowledge to use because I immediately did great just power cleaning when I began lifting. Now I know I have to get 'er done if I want a high-max clean and jerk. Once you have the form down you should be squat cleaning 250-275 fairly easily, with your squat max being what it is.

[9cyclops9]

Couldn't get to the gym today because I had a seminar to go to during my usual Wednesday gym time. Oh well.

[raffiki]

[QUOTE=9cyclops9]
It's tough. I'm still catching the bar a little high depending on the weight I use (the more I use the higher I tend to catch it). I imagine my form will get better the more I do them. I need to finish watching the Jim Schmitz tape I have.

[QUOTE]

Don't worry about where you catch, just start immediately drop into a front squat. Once you get used to it, you'll be catching it on the way down, and setting new PRs.

[9cyclops9]

Thanks raffiki. I'll work on that.

Today

Deadlifts

5x185 (warmup)
5x225
5x275
5x305
5x305
5x305

DB Power Snatch

5x65
5x75
3x80
3x85
3x90

Military Press

5x135
5x135
3x145
3x145
3x155

Pull-ups

5xBW
5xBW
3x5
3x10
3x15

No GPP today, the gym was about to close. I'm going to do some KB stuff in a little while. Bottoms up press and hold for time. Great wrist workout.

[P0W3RLIFT3R87]

Nice deadlifting and db snatches.

[9cyclops9]

Thanks PL87.

I'm taking this week off completely, except maybe some cardio. I'm feeling pretty burned out and I think it's due to the fact that I haven't taken any time completely off in a long time. Next week I'll be back at it full force.

[KING_OF_SQUAT]

yup, i subscribed. :D


KS

[9cyclops9]

yup, i subscribed. :D


KS

Sweet.

The week I took off, I got pretty sick. Today was my first day in the gym in two weeks. It almost killed me, but I had so much to do anyway once I got well that I didn't have time anyway. School and work come first.

Today was:

Back Squat

6x135
6x185
6x225
6x255
4x6x275

Bench Press

5x135
5x165
3x5x185

Bent Row

5x135
5x155
3x5x165

Good stuff. One of the best parts was this girl on the bench next to me. She had about the juiciest ass ever. She made it hard to concentrate, but it was a welcome distraction. :D

[Perceptionist]

it's called motivation not distraction...unless you continue to stare at her ass in the middle of your lifts, then yes it is a distraction! :D

[KING_OF_SQUAT]

:D nice.

good one C, keep it up... i know how that whole school thing goes.



KS

[9cyclops9]

Thanks guys. I think I'm going to make sure to be there at that time on Fridays from now on. :D

Unfortunately, and also fortunately, school has had to take priority again. I should be back in the gym on Wednesday though. I say "fortunately" for two reasons: one, I could barely walk until today, and I'm still pretty sore. Two, all this work I've been doing has lead up to my first job interview in my field, this Thursday. It's a small gig, and it barely pays at all (if any), but I see it as a significant step. If I do get the job, though, it will be like a big neon sign in my portfolio, so you can see why the gym has been one of the last things on my mind recently.

Wednesday I'll have a more interesting post, and hopefully more tales of the juicy ass.

[9cyclops9]

Today:

RDL

6x185
6x225
6x255
6x275
4x295

Front Squat

5x135
5x185
5x195
5x195

Military Press

5x135
5x145
3x155
1x165
1x175
failed 185

Pull-ups

3x5xBW

I managed to match my PR on military press after doing deads and front squats, and after barely being in the gym the last three weeks. That was the high point. I was very rushed for time today so it wasn't the best workout otherwise.

[KING_OF_SQUAT]

nice one man!

:D

KS

[9cyclops9]

More bootyliciousness at the gym today. Actually, all day today, all around me, there were gorgeous women with amazing asses. I don't know what was going on in Boston today, but it was delicious.

Anyway, here's my workout for the day.

Good Morning

5x95
5x135
5x185
5x185
5x185

Back Squat

5x185
5x225
5x255
5x275
5x275

Weigted Dips (superset w/ EZ Bar Curls)

6x50
6x65
6x70
6x70
6x70
6x70

EZ Bar Curls

6x80
6x100
6x100
6x100
6x100

There were some particularly hot girls on the stairmaster things today. They were watching me work out. It was fun. :D

[BigDerek]

Strong squats and goodmornings

[9cyclops9]

I've done two workouts since my last update, but they were short and there wasn't much to them, basically just to remind my muscles not to shrink. :D

Today I started the single-factor 5x5 routine designed by Madcow, with a few alterations. Here's my version.

Day 1

5x5 Squat
5x5 Bench
5x5 Power Clean
5x5 Bent Row
4x10 Decline Sit-up
2x10 Single-leg Back Extensions

Day 2

15-20 minutes of cardio

Day 3

4x5 Squat
4x5 Military Press
4x5 Deadlift
4x5 Weighted Pull-up
3x10 Decline Sit-ups

Day 4

same as Day 2

Day 5

4x5, 1x3, 1x8 Squat
4x5, 1x3, 1x8 Bench Press
4x5, 1x3, 1x8 Power Clean
4x5, 1x3, 1x8 Bent Row
3x6 Dips
3x8 EZ Bar Curl
3x8 Skull Crusher

Day 6

same as day 2 (optional)

So for the 5x5, you work up to one heavy or max set of 5, using four lighter sets of 5.

On 4x5 days, you do the first three sets with the same weight as the first three sets from 5x5 day, then do the fourth set with the same weight as the third. I'm going to hit the deads heavy on this day though since I'm only doing these once per week.

The last day, you do 4x5 with the same weights as your first four sets on 5x5 day, then for the triple you use 2.5% more than your last set of 5 from 5x5 day. This is the weight you will use on the next 5x5 day as the goal for your last set.

Cardio will either be sprints or low-intensity jogging depending on how I feel. I don't want to overdo this because I'm bulking. I plan on following this routine for the next couple months, and eating like crazy. I am going to keep an eye on my fat gain though, and I may end up increasing cardio or whatever I feel is necessary depending on that. I want to be able to get pretty shredded (and without too much difficulty) by my wedding in June. :D

Today's workout was:

Squat

5x135
5x185
5x225
5x265
5x295

Bench Press

5x135
5x150
5x165
5x185
5x195

Power Clean

5x115
5x135
5x145
5x155
5x165

Bent Row

5x125
5x135
5x145
5x155
5x165

Decline Sit-ups

4x10x45 (plate on chest)


I didn't do the single-leg back extensions because I had to get back to school and I was already late leaving the gym. It was really crowded tonight and there were two guys using the thing.

[b~rad]

nice workout

[raffiki]

Who is Madcow?

By single factor, you mean a linear cycle?

[9cyclops9]

Who is Madcow?

By single factor, you mean a linear cycle?

His username is Madcow2. He posts here and at several other boards. He knows his stuff.

I can't really help you on your other question. I've heard a lot about the "Bill Starr 5x5" program over the last several months, and just decided to jump in and do it. I'm reading up on the theory behind all this, and the difference between dual- and single-factor, while I'm on the program. I think these links will help you though:

http://www.elitefitness.com/forum/showthread.php?t=375215
http://www.elitefitness.com/forum/showpost.php?p=4497774&postcount=15

[RipStone]

nice workout. you are gonna grow like a weed using SF 5x5!

[Naturally Huge]

Hmmmm....from 6/13/05 to 11/15/05 your bent-over row is the same weight- 165x5. Try getting more reps or (here's a concept) train to failure with it and you'll get stronger-guaranteed. Use the overload principle, my friend.

[9cyclops9]

Hmmmm....from 6/13/05 to 11/15/05 your bent-over row is the same weight- 165x5. Try getting more reps or (here's a concept) train to failure with it and you'll get stronger-guaranteed. Use the overload principle, my friend.

I changed the way I do bent rows recently. But yes, that's one lift that's lagging. However, if you read my journal, you'll know that I haven't been able to be very consistent with going to the gym this semester because of my school schedule. I haven't made a whole lot of progress because of that.

Don't try to bait me with the failure thing. I'm not going to get started. Very mature of you to try to start an argument though.

[Naturally Huge]

I changed the way I do bent rows recently. But yes, that's one lift that's lagging. However, if you read my journal, you'll know that I haven't been able to be very consistent with going to the gym this semester because of my school schedule. I haven't made a whole lot of progress because of that.

Don't try to bait me with the failure thing. I'm not going to get started. Very mature of you to try to start an argument though.

It's all good, I'm just giving you a little s**t in fun. I know what it's like to have to juggle school, work, and training. Good luck.

[9cyclops9]

Thanks.

[9cyclops9]

Had to skip yesterday because I ran out of time and had to be in the lab at school. Today was:

Squat

5x185
5x225
5x225
5x225

Military Press

5x135
5x145
5x150
5x150

Deadlift

5x185
5x225
5x275
5x275

Pull-ups

5xBW
5xBW
5x10
5x10

Decline Sit-up

8x45
8x45
8x45

Standing Calf Raise

5x160
5x220
5x220

Did some gymnastics-type stuff afterwards. Handstands, back bends, handstand pushups, etc. I'm going to try to work up to some of the more advanced stuff I used to be able to do like planches, flips, etc. Next week while I'm home for Thanksgiving (and actually have access to a back yard), I'm going to see if I can still do a standing back flip. I think I can, but it probably won't be pretty. :D

[RipStone]

On 4x5 days, you want to work up to a max set for overhead press and deadlifts. For squats, you do the same loads you did on mondays workout(heavy day) for the first 3 sets, but for the 4th set you use the same weight as you did for the 3rd set.

Just do the routine as Madcow has is set up....no need to change things.

[9cyclops9]

On 4x5 days, you want to work up to a max set for overhead press and deadlifts. For squats, you do the same loads you did on mondays workout(heavy day) for the first 3 sets, but for the 4th set you use the same weight as you did for the 3rd set.

Just do the routine as Madcow has is set up....no need to change things.

Yeah I left my journal at home today, so I forgot which weight to start at for squats (should have started at 135). I didn't know it was supposed to be a max set of 5 for the press and DL though, I thought you were supposed to do like the squats (2 sets at the working weight) but use a heavy weight. I'll keep that in mind next time around, thanks.

[raffiki]

Good workout. Don't break your neck in the back yard. That will really mess up your Madcow routine.

[9cyclops9]

Good workout. Don't break your neck in the back yard. That will really mess up your Madcow routine.

Yeah, that would suck. :D

I'm going to have to wait to officially start the 5x5 routine until next week. I had to skip workout #3 for last week due to being behind on school work. I'm caught up now though, so I should be fine for the rest of the semester. I'm going home for Thanksgiving so I might be able to get in the gym twice, but probably only once. I'm teaching my fiancee how to squat while I'm there (aren't you proud of her? I am :D )

So next Wednesday, the fun begins! I'll be lifting W, F, and Sun on the 5x5 program.

[9cyclops9]

Well, hooray for no time to work out in 2 weeks. I have so many projects going on right now at school, it's ridiculous. I went today though. I did the "light day" of the 5x5 program as a way to wake my body up again without killing myself. I'll do the day 3 workout in 2 days, doing the triple with the weight I intend to start the program with. I think the 295 that I did last time was pretty much my 5RM so I'll start with 275-280 or so. 180 or so for bench, and 155 or so for power cleans and bent rows. I don't think I'll have a problem the rest of the semester getting to the gym, and Christmas break should be no problem. Next semester my schedule is pretty normal so hopefully I'll have an easier time getting in the gym.

Oh! And I nailed the back flip last week. First time I tried in years. :D

Back Squat

5x135
5x185
5x225
5x225
5x225

Military Press

5x115
5x125
5x135
5x145

Deadlift

5x135
5x185
5x225
5x275

Standing Calf Raises

10x170
10x230
10x260

Decline Sit-ups

3x8x45

BW=201 lbs

I was done pretty quickly, so I went in the room where they have spinning classes and a heavy punching bag and such, and spent about 10 minutes doing handstands, backbends, etc. The ceiling is very low so I'm afraid to do any backhandsprings or back flips in there. I was very close to being able to hold a handstand perfectly for time, and I was able to do a few free-standing handstand pushups. Fun stuff!

[9cyclops9]

Today:

Squat

5x135
5x185
5x225
5x255
3x280
8x225

Bench

5x135
5x150
5x160
5x170
3x180
didn't do a set of 8, should have started the warmup lighter so I have more of a ramp

Power Clean

5x115
5x125
5x135
5x145
3x155

I didn't have time to do the assistance stuff today because I had to get to a gig. I don't think it's a very big deal though.

[Perceptionist]

hey cyclops hows the new routine going for you? maybe u should try a sheiko cycle after this, hehe

[9cyclops9]

hey cyclops hows the new routine going for you? maybe u should try a sheiko cycle after this, hehe

I'm not sure how it's going since I had to take about two weeks off. Ask me in a couple weeks once I start getting into the "PR every week" phase. :D

Could you give me a link about the Sheiko cycle? I've heard about it but haven't read anything about it yet.

[Dominik]

Could you give me a link about the Sheiko cycle? I've heard about it but haven't read anything about it yet.They're all here.

http://www.butenko.org/workout.htm

[9cyclops9]

Thanks, Dom. I'd rep you but I can't yet.

Today's workout:

Squat

5x135
5x185
5x225
5x255
5x280

Bench Press

5x95
5x115
5x135
5x155
5x180

Power Clean

5x95
5x105
5x115
5x135
5x155

Back Extension

2x8x35

Decline Sit-up (DB on chest)

4x8x50

BW=203

I was kind of surprised at the weight gain since Friday, but we'll see if it's a fluke or not. :)

[Radok]

I'm teaching my fiancee how to squat while I'm there (aren't you proud of her? I am :D )


I thought you were 17 or 18? A little young to be engaged?

[9cyclops9]

I thought you were 17 or 18? A little young to be engaged?

:confused:

I'll be 21 in March. I graduate college in 5 months. We're getting married a month after that.

[raffiki]

Nice workouts man. Good to see you'll be back at it.

[9cyclops9]

Thanks, raffiki.

So today I made the usual 12-ish minute walk to the gym. Only today it had snowed, so it was a 20 minute walk in the snow. On an icy sidewalk, and across slushy intersections. And I open the door to my gym, and hear, "We're closing."

"Are you serious?"

"Yeah because of the weather."

Now mind you, it had stopped snowing maybe 4 hours earlier. I don't think the weather was going to get any worse between then and two hours later when the gym was actually supposed to close. Needless to say, I was a bit pissed. So I walk back, 20 minutes in the snow, pissed off. I stopped at my old gym to get a one-day pass.

"Do you guys sell a one-day pass?"

"Yeah. It's $15 if you're here with a member, and $25 if you're by yourself."

"Ok, nevermind. That's more than half of my monthly membership at Gold's. Screw that."

"We're a much higher quality gym than Gold's."

"Yeah, well if that were true I'd still be a member here instead of walking 20 minutes in the snow to get to Gold's."

Bastards.

[Matta114]

hey cyclops ur msg box is full :( I had another question bout the warmups ..

but ur journal looks great, I've been reading it and learning alot..

keep up the good work!

[9cyclops9]

hey cyclops ur msg box is full :( I had another question bout the warmups ..

but ur journal looks great, I've been reading it and learning alot..

keep up the good work!

Cleared. :)

[Khryz]

Hey cyclops. Saw you in the "going to failure" thread with good ol' Wayne and thought I'd pay your journal a visit. I actually just started DF 5x5 yesterday. How's it going? One question though, what made you go with the SF version instead of the DF version?

[wh0died]

Why don't you do that Ripptoe routine that you keep pimping?