5 High School Seniors--> Summer Challenge - Page 3

goBIGorgoHOME88 · 05-20-2007, 04:35 PM

unflexed pic chad?? i think u might be flexing ur abs just a little bit....

vxnine · 05-20-2007, 05:49 PM

sounds like fun. wish i could do something like that. sounds liek a great way to stay motivated

allstarcdb · 05-20-2007, 06:09 PM

Quote:

Originally Posted by vxnine

sounds like fun. wish i could do something like that. sounds liek a great way to stay motivated

Thanks man for the positive comments....we are thinking about doing what everyone was asking for earlier; each one of us do a different workout like 5x5, hst, pyramid, push/pull, etc. Stay tuned I'll let y'all know....

oh and from the comments i've gotten it is time to start bulking a bit....I'm wasting away some people are saying.....I've been lean for awhile and now i want to get big.....wish me luck!

allstarcdb · 05-20-2007, 07:05 PM

Reverse pyramid or Regular pyramid? Which one?

Blueiron · 05-20-2007, 07:59 PM

Quote:

Originally Posted by allstarcdb

No when I did it I wasn't very inot bodyspace but I have plenty of people who will vouch for me. When I get back to lifting heavy I will video it.

I was out with a fractured back for 6 weeks and I'm just now getting back into the swing of things. But today I did get 205lbs. x 6 on my pyramid testing for bench. I'll start making some vids.

Right on man. I'm looking forward to it. Good luck to you guys.

Pain Is Love · 05-20-2007, 08:15 PM

Quote:

Originally Posted by allstarcdb

Reverse pyramid or Regular pyramid? Which one?

Regular

allstarcdb · 05-20-2007, 08:56 PM

Hey if y'all don't mind please leave me some good reputation. I went on another thread where evryone disagreed with my Christian views and they killed my reps and bodypoints somehow!?!? So if you could help out a bit that'd be great.

Oh and tomorrow I will video me on my pyramid Bench set doing 205x6. I havnt lifted heavey in a bout 2 and a half months so hopefully it won't be too bad. Thanks!

b-radd1 · 05-20-2007, 09:53 PM

Quote:

Originally Posted by sick+tired

This thread would be alot more interseting if you posted in-depth anaylisis of each program... If its just something that each guy threw together on his own then how are we supposed to relate to it/compare? Post the days that they will workout, the bodyparts they will workout, the ammount of sets, the training method (to failure, not to failiure, past failure, etc.) and the progession method of each particpant, (IE: linear, pieriodized, upping weight, upping sets, lowering rest times, upping reps, etc.)

Also, post the DIET of the participating members. 10x more important than supps.

I think it would be interseting to have one guy do HIT, one guy do a classic volume, each bodypart once per week program, have another guy do a push/pull/legs routine, another perhaps do Rippetoe's SS and the last guy do like, 5x5 or a 5x5 variation.

Just my 0.02

I am doing a 5x5 workout trying to get ready for college baseball. I do legs on a day then have 48hrs rest before doing legs again and same with upper body. Wed. is just core and cardio to give myself an opportunity to fully recover. This is a workout for Monday-Friday.

Give me some feedback on what you think about this workout. It is kinda an expirement because i have not lifted since October due to two fractures in my back and baseball season taking up all my time.

allstarcdb · 05-21-2007, 06:29 AM

Quote:

Originally Posted by b-radd1

I am doing a 5x5 workout trying to get ready for college baseball. I do legs on a day then have 48hrs rest before doing legs again and same with upper body. Wed. is just core and cardio to give myself an opportunity to fully recover. This is a workout for Monday-Friday.

Give me some feedback on what you think about this workout. It is kinda an expirement because i have not lifted since October due to two fractures in my back and baseball season taking up all my time.

I like it! So now we have a pyramid workout, a 5x5 workout and the Derek C. 666 workout.

allstarcdb · 05-21-2007, 05:23 PM

I just put my video of me benching heavey for the first time in almost 3 months on my bodyspace profile. My feet are on the bench to keep my back flat so I won't arch my back and damage it anymore. Also, I am a firm believer in the 2in. rule. First because of shoulder injuries and stories of shoulder injuries from over extending and second because I feel a greater load on my pecs when i stop at 2in. instead of bouncing it off my chest. So check it out. Not too great but not too bad for my first heavy lift. It was taken on my 4th set of a 12-10-8-6 pyramid.

webby89 · 05-21-2007, 09:57 PM

i'm on a new workout program it's the body for life challenge by EAS. it's a split workout upper/lower.....

*upper day's*

chest-12,10,8,6,12-alternate chest workout x12

back-12,10,8,6,12-alternate back workout x12

shoulders-12,10,8,6,12-alternate shoulder workout x12

biceps-12,10,8,6,12-alternate bicep workout x12

triceps-12,10,8,6,12-alternate tricep workout x12

30min of cardio.

*lower day's*

quadriceps-12,10,8,6,12-alternate quadricep workout x12

hamstrings-12,10,8,6,12-alternate hamstrin workout x12

calves-12,10,8,6,12-alternate calve workout x12

abs-12,10,8,6,12-alternate ab workout x12

30min of cardio.

Blueiron · 05-22-2007, 01:24 AM

Quote:

Originally Posted by allstarcdb

I just put my video of me benching heavey for the first time in almost 3 months on my bodyspace profile. My feet are on the bench to keep my back flat so I won't arch my back and damage it anymore. Also, I am a firm believer in the 2in. rule. First because of shoulder injuries and stories of shoulder injuries from over extending and second because I feel a greater load on my pecs when i stop at 2in. instead of bouncing it off my chest. So check it out. Not too great but not too bad for my first heavy lift. It was taken on my 4th set of a 12-10-8-6 pyramid.

Good job on 205x6 for your fourth set, especially being that you have back and shoulder injuries. I prefer the bar to touch my chest with the bar, though I don't bounce the bar off of myself. If this causes you discomfort, though, it's understandable.

allstarcdb · 05-22-2007, 10:22 AM

Quote:

Originally Posted by Blueiron

Good job on 205x6 for your fourth set, especially being that you have back and shoulder injuries. I prefer the bar to touch my chest with the bar, though I don't bounce the bar off of myself. If this causes you discomfort, though, it's understandable.

I think every person has different quirks when they lift. Let your body do the talking.Thanks for the feedback.

allstarcdb · 05-22-2007, 11:08 PM

Poison Ivy got the worst of me. My whole right side is covered! Will I stay out of the gym?.....NO!

Elswinger · 05-23-2007, 10:12 AM

you may make others stay out of the gym. haha

allstarcdb · 05-23-2007, 02:38 PM

I am feeling stronger and more pumped already. I love the way pyramids feel. High reps get the burn and then the lower reps build the strength. Amazazing.........

-Where the boyz at.....B-radd, Marcus, and Webby need to wake up! Do u want it or not?

Elswinger · 05-23-2007, 06:08 PM

they dont. its between me and you Chad

barrett30 · 05-23-2007, 08:19 PM

Great idea guys. Should have made the "prize" a little bit more hefty though. A steak dinner can be done any time. Should have made it like $50 per person that you beat. That would be a whopping $200 prize. Not a bad gig then. Good luck to all of you though. Hopefully you are all in some sort of sport like football or something. Your summer of dedication will show when that sports season gets into full swing. One piece of advice though, don't all train together. 5 people standing next to one machine isn't going to exactly push your body very hard. You'll be at the bench press for an hour and then get sick of being there. Partner up and push each other. Great idea, wish I did something similar to that in high school. I used study hall to do my workouts 3 days a week. Even then I wasn't as serious about it as I am now.

sick+tired · 05-23-2007, 09:21 PM

Quote:

Originally Posted by b-radd1

I am doing a 5x5 workout trying to get ready for college baseball. I do legs on a day then have 48hrs rest before doing legs again and same with upper body. Wed. is just core and cardio to give myself an opportunity to fully recover. This is a workout for Monday-Friday.

Give me some feedback on what you think about this workout. It is kinda an expirement because i have not lifted since October due to two fractures in my back and baseball season taking up all my time.

So, you are working out monday, tuesday, wednesday, thursday, and friday consecutively and taking weekends off?

As far as I know, this is 5x5:

Monday
Squat 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Bench 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Barbell Row 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups

Wednesday
Squat 4x5 First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
Incline or Military 4x5 Ramping weight to top set of 5
Deadlift 4x5 Ramping weight to top set of 5
Assistance: 3 sets of sit-ups

Friday
Squat 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Bench 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Barbell Row 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Assistance: 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps)

(taken directly from http://www.geocities.com/elitemadcow...Linear_5x5.htm)

For your conveinince, this was also taken from the site:

"The Progression:

So it's pretty obvious what's going on in this example is weekly increases of 2.5% of your top set of 5 on Monday. So you do 100lbs for 5 on your top set on Monday. Then on Friday you do a triple with 2.5% more, or 102.5. The next Monday you come back and do 102.5 for your heavy set of 5, that Friday the triple is 105 and so on. For the non-squat Wednesday lifts you just increase by the percentage week to week.

Of course you start with a good margin to give yourself a run so you have to back into the initial weeks' weights. That means using some math. Put your current 5 rep maxes at week 4, figure out what 2.5% of the number is and go back and put that for week 3, do that back until you get to week 1. The Friday triple is always the next week's Monday set of 5. Pretty easy.*

Some people seem to think this is very slow progress (and maybe it is for a true beginner) but for most lifters this 2.5% weekly is fairly aggressive scaling. Think about building up for 4 weeks and then 2.5% compounded weekly on your personal records after that. If you can even get 4 weeks of PRs, that's over 10% on your lifts in just 8 weeks (there are people who would kill for this and many are lucky to manage 1-2% over that same time frame). People who can keep it up for anywhere near 12 weeks (8 weeks of PRs) are looking at 20%+ on their lifts. Even if one can't get long progression, this is still a good way to go for even a few increments as long as a lifter can make progress like this (and eventually they won't be able to and will have to do something a bit different that looks more like the Advanced version."

If you are not doing this or something very, very similar (IE: the advanced version, see the website for details) then you are not doing 5x5.

allstarcdb · 05-24-2007, 08:47 AM

Quote:

Originally Posted by barrett30

Great idea guys. Should have made the "prize" a little bit more hefty though. A steak dinner can be done any time. Should have made it like $50 per person that you beat. That would be a whopping $200 prize. Not a bad gig then. Good luck to all of you though. Hopefully you are all in some sort of sport like football or something. Your summer of dedication will show when that sports season gets into full swing. One piece of advice though, don't all train together. 5 people standing next to one machine isn't going to exactly push your body very hard. You'll be at the bench press for an hour and then get sick of being there. Partner up and push each other. Great idea, wish I did something similar to that in high school. I used study hall to do my workouts 3 days a week. Even then I wasn't as serious about it as I am now.

Thanks for the feedback maybe we'll think about upping the prize a bit. Oh and we don't all work out together, actually it's a rare occasion if we all see each other at the gym.

allstarcdb · 05-24-2007, 08:48 AM

Quote:

Originally Posted by sick+tired

So, you are working out monday, tuesday, wednesday, thursday, and friday consecutively and taking weekends off?

As far as I know, this is 5x5:

Monday
Squat 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Bench 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Barbell Row 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups

Wednesday
Squat 4x5 First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
Incline or Military 4x5 Ramping weight to top set of 5
Deadlift 4x5 Ramping weight to top set of 5
Assistance: 3 sets of sit-ups

Friday
Squat 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Bench 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Barbell Row 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Assistance: 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps)

(taken directly from http://www.geocities.com/elitemadcow...Linear_5x5.htm)

For your conveinince, this was also taken from the site:

"The Progression:

So it's pretty obvious what's going on in this example is weekly increases of 2.5% of your top set of 5 on Monday. So you do 100lbs for 5 on your top set on Monday. Then on Friday you do a triple with 2.5% more, or 102.5. The next Monday you come back and do 102.5 for your heavy set of 5, that Friday the triple is 105 and so on. For the non-squat Wednesday lifts you just increase by the percentage week to week.

Of course you start with a good margin to give yourself a run so you have to back into the initial weeks' weights. That means using some math. Put your current 5 rep maxes at week 4, figure out what 2.5% of the number is and go back and put that for week 3, do that back until you get to week 1. The Friday triple is always the next week's Monday set of 5. Pretty easy.*

Some people seem to think this is very slow progress (and maybe it is for a true beginner) but for most lifters this 2.5% weekly is fairly aggressive scaling. Think about building up for 4 weeks and then 2.5% compounded weekly on your personal records after that. If you can even get 4 weeks of PRs, that's over 10% on your lifts in just 8 weeks (there are people who would kill for this and many are lucky to manage 1-2% over that same time frame). People who can keep it up for anywhere near 12 weeks (8 weeks of PRs) are looking at 20%+ on their lifts. Even if one can't get long progression, this is still a good way to go for even a few increments as long as a lifter can make progress like this (and eventually they won't be able to and will have to do something a bit different that looks more like the Advanced version."

If you are not doing this or something very, very similar (IE: the advanced version, see the website for details) then you are not doing 5x5.

His routine is like this:
Mon.- Lower
Tues.- Upper
Wed.- Cardio
Thurs.- Lower
Fri.- Upper
Sat./Sun.- Rest

This is a 5x5 variation he got from the Houston Astros

allstarcdb · 05-24-2007, 11:27 AM

We need some subscribers to keep this thing going....we got a long road ahead. Anybody with Q's or comments to get some things going.......

Thanks for all the feedback so far!

allstarcdb · 05-25-2007, 11:10 AM

2 of the 5 guys are out of town this week......so they gotta get after it when they return.....

Go big or go home!

Elswinger · 05-26-2007, 11:07 PM

haha, yeah ive been gone, but not out. ive been doing exercises and abs and staying fit,a nd getting tan i might add, but monday its back in the gym and back at it. i cant wait. here's a question for the people reading this post. WHO DO YOU THINK WILL WIN THE CONTEST BETWEEN US? or WHO DO YOU WANT TO WIN?

allstarcdb · 05-27-2007, 01:27 AM

nice Q

what do yall think?

allstarcdb · 05-27-2007, 12:23 PM

everytime i play a sports i get injured. you wouldnt think its possible but i do. from football i got a broken neck, from basketball i broke both ankle and a hand. Then, last night i played a quick pickup game at the gym and guess what.....i get hurt!

This big manchild elbowed me in the jaw(i also bit my tongue and bruised my right butt cheek)....i thought it broke. Luckily after 5 hours in the ER i found out it was just a bad contusion. I am almost to the point of calling it quits on any sport that involves contact....

any other lifters have the same experience?

jwright715 · 05-27-2007, 12:41 PM

Quote:

Originally Posted by allstarcdb

We need some subscribers to keep this thing going....we got a long road ahead. Anybody with Q's or comments to get some things going.......

Thanks for all the feedback so far!

i WAS subscribed. But then realized i was getting stupider reading this thread.

allstarcdb · 05-29-2007, 10:54 AM

Quote:

Originally Posted by jwright715

i WAS subscribed. But then realized i was getting stupider reading this thread.

How are you getting "more stupid" from reading this thread?

QuarterbackX · 05-29-2007, 01:52 PM

Quote:

Originally Posted by Elswinger

when i say that i mean all days i work out. not everyday. good try though. haha

Just look at my other responses. I know I covered allot of what you are looking for in each one.You will find it a giant help. I think it is great that you all are doing different workout routines. It is a very good learning experience for you all to do an different experiment and then trade notes. I find the more experiments I did the more I learned. I kept what worked and discarded what did not. Over time I learned more and more, and made better and better gains. With you all doing experiments, say 5 people. You can gain that knowledge 5 timer quicker. That and for you all to keep doing more and more experiments, and challenges like that.

Oh by the way. To win the challenges, I would recommend cutting out the boxing and extra stuff. Just stick with the weight training. Most people don't know what they are doing in boxing and just try hard, and its difficult to find someone that really knows the art to teach it. If you want to work on boxing, save that for after the challenge. I will give you pointer then.

Trust me bro, read all my earlier post. They are listed on my profile. You will make great gains from them.

jwright715 · 05-29-2007, 02:40 PM

Quote:

Originally Posted by allstarcdb

How are you getting "more stupid" from reading this thread?

Because you're in a 'body transformation contest' where you're trying to 'get cut up for summer' when you only weigh 171lbs. You're already lean, learn to build some damn muscle.