House of E-Stalking & Occasional Workouts

[Lifting N Tx]

Supposedly this is his training program for the big three lifts. It gives a lot of support work, but honestly I trimmed that down and used my own supporting lifts. He had some that I just couldn't do because of the equipment I have access to, but most people at a commercial gym shouldn't have any issues following his plan to the letter... if that is what you are interested in. I was mostly in it for a progression protocol that wasn't 5/3/1, which (for some odd reason) I have a hard time making any real progress on.

Is there a write up somewhere?

I'd like to see it to see how he programs things, even if I don't do it myself. I think 5/3/1 has merit, but the Wendler takes too long to actually get to people's RMs, at least for most lifters. I also think that people overestimate the importance of the 5/3/1 work given the low volume, and underestimate the importance of the support work. This is probably true in general, not just for 5/3/1, so I think it's worth seeing an entire program even if you don't do it exactly the same.

Bolton's program doesn't really give you a progression from cycle to cycle, which I thought was weird.

Maybe if you're already one of the strongest men in the world, you just hope that you can progress from cycle to cycle. In which case you'll go from being one of the strongest to hands down THE strongest.

[CookAndrewB]

Is there a write up somewhere?

I'd like to see it to see how he programs things, even if I don't do it myself. I think 5/3/1 has merit, but the Wendler takes too long to actually get to people's RMs, at least for most lifters. I also think that people overestimate the importance of the 5/3/1 work given the low volume, and underestimate the importance of the support work. This is probably true in general, not just for 5/3/1, so I think it's worth seeing an entire program even if you don't do it exactly the same.



Maybe if you're already one of the strongest men in the world, you just hope that you can progress from cycle to cycle. In which case you'll go from being one of the strongest to hands down THE strongest.

I don't really know about a write up. There are some threads about it in the powerlifting section on here, but they have been pretty dead lately.

The other thing (just remembered) that boggles my mind is that there is really no warm up prescribed. To me that is odd. I've been playing with my warmups, and I'm not sure I've quite figured out how to make sure I'm firing on all cylinders before I hit my working sets. It takes me some time to get loose right after waking up, and I think I may add in some more warmups next go around. I'm trying to keep stuff consistent at this point, even if I don't love it. Makes it hard to measure what is going on in my working sets if I'm not consistent with all the other junk.

Volume is a bit higher with Bolton's routine. Working sets are usually 3 sets of 'X' reps (straight weight). So the first month is 3x8, second is 3x5, third is 3x3, and last is 2x1 + deload. Each week the percentage lifted progresses... block periodization at its finest.

I do tend to vary my support work greatly. Some days it is heavier and lower rep, other days 1-2 sets of 30+ reps. It really depends on how banged up I feel, how much energy I have after my working sets, and how much time I have. I also consider what needs the most focus, but I rarely drop support work for a movement pattern entirely. I do cut it back if I'm running low on time. The important thing is to hit my working sets, everything else is icing. Some days there is less icing than others

[homelifter]

There was just a rib competition in town last weekend and I thought of you.

... I was masturbating in the shower, the ribs thing was more of a coincidence

At least you weren't thinking about me for very long.

[Miketoc]

How do you all feel about doing an ortmayer deadlift routine during a Sheiko program?

[darinaldi]

How do you all feel about doing an ortmayer deadlift routine during a Sheiko program?

I feel nothing at all about that. Mostly because it wouldn't be me doing it.

[CookAndrewB]

At least you weren't thinking about me for very long.

Nope. You are my go-to fantasy when I want to rub one out in 30 seconds or less. I start thinking about you smoking a hog and... BRB



... yup, does it every time.

How do you all feel about doing an ortmayer deadlift routine during a Sheiko program?

I like the Ortmayer DL routine. The last time I seriously deadlifted, that was the protocol I used. I very rarely deadlift, if I'm honest. I find it hard to work into a 6 day/week training cycle that includes a lot of Olympic lifts. So while I pull from the floor three days a week, the loads are very light, in comparison. Deadlifting hoses my Oly lifts, and right now I'm TRYING to get a BW snatch. I can still squat as heavy as I wish, without any repurcussions, so I have just been doing that.

Wonder what it would do to run this protocol for squats... or any other big lift.

[CookAndrewB]

Holy sh!t, check out the fivehead on this bish: http://bodyspace.bodybuilding.com/ph...photo/12729762

[Lifting N Tx]

How do you all feel about doing an ortmayer deadlift routine during a Sheiko program?

Haven't done Mag/Ort but it doesn't look all that different from the DL volume of some of the easier Sheiko programs. The harder ones (CMS prep) have you lifting 4x/week, two of them doing DL and two squats.

So if you can handle a Sheiko program, subbing the Mag/Ort DL setup for Sheiko's prescribed DL shouldn't be bad.

Now what I've been contemplating, a "Smolko" or "Sheikov" routine might be another matter. But I was just thinking of doing the Sheiko 2x/week DLing, Smolov Jr for bench, and whatever I decide to do for squats/leg work.

[Mindi912]

Holy sh!t, check out the fivehead on this bish: http://bodyspace.bodybuilding.com/ph...photo/12729762

Holy Sh!t is right!

[Miketoc]

Holy sh!t, check out the fivehead on this bish: http://bodyspace.bodybuilding.com/ph...photo/12729762

wow I don't even

[CookAndrewB]

I can really relate to this picture as it brings back memories of catching snowflakes on my tongue as a youth.

... Of course I wore more clothes

... and never looked quite so seduct... wait a minute! I am beginning to suspect she isn't looking to catch snow flakes at all

[CYTX]

Howdy

Anyone know how to workout?

[im2manly]

Howdy

Anyone know how to workout?

I am probably the only one who does.

[Miketoc]

I lifted a weight once.

I got sick as hell this week so to catch up on my Ortmayer routine I'm going to have to do 6 day rests between days for the next 3 weeks! Only six days, I'll probably die.

[Mindi912]

I tried lifting but then it hurted so bad I gaved it up.

[Miketoc]

I tried lifting but then it hurted so bad I gaved it up.

I will say after yesterday I am quite sore. I should also give this up.

EDIT: FROM LIFTING!

[CookAndrewB]

This is a fair question for BB.com, CYTX. My advice would be to walk away and never look back.

... never



... look




... back

[Mindi912]

Hey Everyone, how's things going apart from slow in here?

Just wanted to pop in and first say hello

I've been super busy lately with work and everything which is awesome.

On top of that my ladies BJJ t-shirts are finally printed up and out on the market for sale -

I know it looks black in the pic but the tee is actually navy blue.

[CookAndrewB]

Shirt observations:

1) It kind of looks like the black dragon is riding the white dragon cowgirl style... I approve.

2) It looks like the black dragon has ferocious flatulance... I approve.

[Mindi912]

Shirt observations:

1) It kind of looks like the black dragon is riding the white dragon cowgirl style... I approve.

2) It looks like the black dragon has ferocious flatulance... I approve.

Navy blue not black and that's just rude!

[CookAndrewB]

Navy blue not black and that's just rude!

Fine, Navy Blue.

I'm not the one drawing obscene dragons, how am I rude?

+ you know this about me.

+ you wouldn't like any of us nearly as much if we were politically correct or well behaved.

... In other news, I've had a couple good pullup workouts. Just decided to see how my training was going with this lift, and have been knocking out some max rep sets. BW I hit 18, +45lbs I hit 10, and next week I'm going to see where I'm at with +70lbs. I haven't hit more than maybe 10 reps BW and 5 reps with +45lbs, so knocking out almost double the reps from my working sets surprised me.

[Mindi912]

Fine, Navy Blue.

I'm not the one drawing obscene dragons, how am I rude?

+ you know this about me.

+ you wouldn't like any of us nearly as much if we were politically correct or well behaved.

... In other news, I've had a couple good pullup workouts. Just decided to see how my training was going with this lift, and have been knocking out some max rep sets. BW I hit 18, +45lbs I hit 10, and next week I'm going to see where I'm at with +70lbs. I haven't hit more than maybe 10 reps BW and 5 reps with +45lbs, so knocking out almost double the reps from my working sets surprised me.

They aren't obscene!

true I do know this about you and shouldn't expect anything else really lol

Also true I can't stand political correctness lol.

hey that's pretty freaking awesome! Well done. I'm trying to increase my pull up number also.

[chazzy1864]

+ you wouldn't like any of us nearly as much if we were politically correct or well behaved.

^ THis!!!

They aren't obscene!

true I do know this about you and shouldn't expect anything else really lol

Also true I can't stand political correctness lol.

hey that's pretty freaking awesome! Well done. I'm trying to increase my pull up number also.

How are they not obscene? They are doing reverse cowgirl!!

[Mindi912]

^ THis!!!

How are they not obscene? They are doing reverse cowgirl!!

Seriously only you dudes would see this! NO ONE else has said a thing!

[chazzy1864]

Seriously only you dudes would see this! NO ONE else has said a thing!

I didn't notice until AC pointed it out. Since then I can't unsee it.

[Mindi912]

I didn't notice until AC pointed it out. Since then I can't unsee it.

So it's his sick brain spoiling my work.

[homelifter]

Hello......hello...........hello.

yep, no one is in here.

[MISSINGLINK]

bb.com not the same anymore. I look at the top of this thrad and July 20th is the top post and here it is Sept 25th. Shame shame. In the old days, 3 minutes ago would be the top post in this thrad.

[homelifter]

Don't Leave Me Hangin.

http://bodyspace.bodybuilding.com/ph...photo/15620642

[Miketoc]

Don't Leave Me Hangin.

http://bodyspace.bodybuilding.com/ph...photo/15620642

She is very attractive.

Also, those dragons are definitely inappropriate for <18.