Thanks for the explanation! That is a tough looking program. It seems as though the volume-intensity mixture is micro-periodized. You do a bit of volume and a bit of intensity in a week's time frame. You get the best of both worlds, in other words. I see a bit of 5x5 and 5-3-1 mixed in. In fact, I would even go the exact opposite and opine that 5-3-1 and some modern day 5 x 5 versions (like stronglifts) have their roots on Doug's program.
I think King Solomon was right when he said "There is nothing new under the sun." Brilliant program you got there, Marine.
70s big and 70s strong for sure..
The accessory bodybuilding work makes perfect sense as well. In fact, bodybuilding is incorporated into the Chinese weightlifting programs. They do a lot of bodybuilding / isolation AFTER weightlifting training to build muscles and to wake up sleeping muscles.
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11-25-2014, 03:27 PM #31This above all..
To thine ownself be true..
And it must follow, as the night the day..
Thou can'st not then be false to any man..
-----------------------------------------------
Bros, my Weightlifters and Powerlifters are my credentials.
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11-26-2014, 07:12 AM #32
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11-26-2014, 07:20 AM #33
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11-26-2014, 09:54 AM #34
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11-29-2014, 01:48 AM #35
Training's going to be a bit odd this week, but I'm fitting it in.
20141127:
Standing Press (clean from floor) - 110 for 3x6, then 110x7. Going up to 115# next time.
Conventional Deadlift - 265x6, then worked up to a single with 305. 275# and 315# next time.
Finished with several different ab exercises (100 reps total), no rest in between.
BW is going up well, weighed in at 202 today. Could be left over from turkey day but I'll take it. So far I've steadily been adding 2lbs/week for the past 7 weeks, can't complain at all.Last edited by grouchyjarhead; 11-29-2014 at 02:43 AM. Reason: Fixed some typos
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11-29-2014, 02:02 AM #36
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11-29-2014, 02:20 AM #37
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11-29-2014, 02:38 AM #38
Thanks raynerd. Hard to believe sometimes that I was barely 145 when I was in the Marine Corps.
I like cleaning from the floor rather than pressing from the rack as I feel the clean gets everything fired up and ready to go so I lift more. I also like it as it warms my back up for the deadlifts/cleans after so I waste less time warming up.
More food for thought: http://70sbig.com/blog/2011/12/clean-your-press/
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11-29-2014, 02:55 AM #39
That makes a lot of sense. Thanks for posting the link. It sure seems reasonable that all your doing is giving yourself more beneficial work by doing it. I've never done a clean with anything other than an empty bar. Not sure how that would turn out. I'd guess some rubber coated plates would be a must.
365 255 480 in April! ...2019
☻/
/▌
/ \ sm2sm crew (---Squat Moar to Squat Moar---)
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11-29-2014, 05:27 AM #40
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11-29-2014, 05:38 AM #41
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11-30-2014, 06:05 AM #42
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12-03-2014, 03:26 PM #43
Thanks Marius.
Ended up coming down with something right after the last workout, most likely because my boys had it first. Serious sinus pressure, headache, nausea, whole nine yards. I don't have many days off left at work so I was mostly just getting myself to work, coming home, and doing what I could to help out the wife with the kids only to collapse shortly after they did. Started loading up a lot on Vitamin C and started to get better, then went downhill a bit again. I ate like garbage the past several days too, so that's not exactly helping. Feeling better today so hoping after a day of good eating and some solid rest tonight I may feel it out tomorrow and see if it's barbell time.
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12-03-2014, 03:37 PM #44
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12-03-2014, 03:37 PM #45
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12-03-2014, 04:41 PM #46
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12-08-2014, 04:10 AM #47
Thanks gents.
Feeling better so hit up the gym yesterday (20141207). Worked up to 150 for 4x6 for bench, then for squats I did 235x5 and worked up to 275 for a single. Both were tough today, still fighting off whatever crud I got in me, but I get to keep these weights for next time so I'd call it a good workout.
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12-08-2014, 05:26 AM #48
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12-08-2014, 05:26 AM #49
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12-08-2014, 09:18 AM #50
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12-08-2014, 11:50 AM #51
Subbed.
Thanks for the comments in my journal. I appreciate your wife's feedback as well. Now that I have some judges comments coming in I have to say I disagree with them even more LOL."That's not sweat that's your fat cells crying" anonymous
http://forum.bodybuilding.com/showthread.php?t=147406883
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12-24-2014, 01:12 PM #52
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12-29-2014, 04:08 AM #53
Thanks raynerd, hope you and your family had an excellent one.
Sorry I've been slacking on my posting, folks. Around this time of year work kicks up a lot and with all the holiday obligations and being ill I wasn't consistent at all for most of the month. Back at it tonight, reduced the weights somewhat to ease back into things. Started the whole cycle over from the beginning too.
20141228:
*5 min dynamic warm-up (Turkish get-ups, windmills, goblet squats, around the worlds, and Russian pumps)
*Bench Press 85x5, 110x3, 135x6/6/6/9. 150 working weight next time.
*High Bar Full Squat 125x5, 165x3, 205x7, 215x4, 225x3, 235x2, 245x1. 225 working weight next time.
*Tabata planks
*10 min of stretching
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12-29-2014, 04:21 AM #54
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12-29-2014, 08:16 PM #55
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12-30-2014, 05:39 AM #56
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12-31-2014, 09:55 AM #57
Thanks mirror, they were good. Got some new tools and the kids had a blast, most fun was spending time with the family. Hope yours was good as well!
Thanks raynerd.
Haven't seen it, but I wouldn't be surprised if it was similar. I've done 5/4/3/2/1 before with good results, just never in this approach. I'm a Schmitz fan though, he has some good stuff, got a link?
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12-31-2014, 10:40 AM #58
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12-31-2014, 09:57 PM #59
Haha yeah they always feel great the next day.
20141231:
METCON today. Supersets of pull-up/push-up, one-arm swings/abs, one-arm KB press/abs, 3 sets of each. Supposed to do HIIT, didn't fit it in unfortunately. Spent a great NYE with friends and family, hope everyone is starting off 2015 right.
20150101:
Rest day today. Tried some yoga stretches, specifically these ones: http://breakingmuscle.com/yoga/incre...ength-athletes
Definitely not as flexible as my martial arts days, lots of creaky joints too. Shooting my recurve tonight after work for a bit too.Last edited by grouchyjarhead; 01-01-2015 at 05:02 PM.
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01-03-2015, 08:56 PM #60
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