Recent content by lweaver

I've gone as far as doing the nelson montana calf routine...for three sets...they will grow.

I'll second that one. Calves are slow twitch, you need to hit them with heavy weight, high reps, and little rest. The more lactic acid and tears, the better.

1. Posterior Chain 2. Grip 3. Quadriceps I generally train it on back day, because doing a full leg routine complete with squats after deadlifting would be beating a dead horse...

Beastly.

Still training, just fell behind on the log... Did a dynamic deadlift day the other day, 225x3x10 with 45 second rest periods, followed by upper back work and GHRs. Today was shoulders, nailed a 190 lb OHP pretty easily (bodyweight) but didn't try any more due to my neck being fucked up from...

I would just continue to perform the squats as prescribed in the program, even if the weight needs to be light. Take as much time between sets as you need in order to prepare yourself for the lift. If the weight is getting heavy for you, 3-5 mins of rest or even more between sets isn't unheard of.

Try SL 5x5 or any other proven routine... Regardless of your technique and stamina, you're at a disadvantage against a bigger and stronger opponent. Are you seriously competing and needing to maintain weight, or do you train as a hobby?

Weighed in at 192.5, after chugging 32 oz of water and eating my oats...in Carhartts. Safe to say bodyweight is at 190...Im hoping to at least see my abs without having to go below 180 but since Im so short, it might be a necessity...

3/20 Shoulders and Triceps Standing OHP 135x5 155x3 185x1 205x0 105x10x5 Shrugs 315x15x4 Chain Lateral Raises A bunch Rear Pec Deck 12x4 CGBP 135x10 185x7x3 Dips 45x7x3 Tate Press 3x8-12

Chest and biceps? I'm just not as motivated to hammer the shit out of them like I am my legs and back.

Took a few days off and hit leg day like a beast... 3/19/12 Squat 135x15 225x10 315x5 335x5 225x10 315x5 365x3 405x1 Zercher Squats 135x10 185x10 235x10 Weighted Bridges 225x10 315x10 405x10 495x8 585x3 Hack Squat Machine 1px10 2px10 3px3 2px10 1px10 GHR 0x10 45x7 45x6 Nelson...

Form isn't bad, but just a few pointers... Ditch the straps of course. Think of the movement as a leg press until the bar passes your knees, then focus on pulling back. You seem to be focusing on pulling when you should still be pushing. If you are wearing shorts, there should be blood on...

How about a heavy overhead press day with dumbell bench as an accessory , alternated bi-weekly with a heavy bench day with DB OHP as an accessory. I personally wouldnt prioritize the flat bench over the OHP...if anything I'd say the OHP is just as important.

3/13/12 Today got a little intense.... Conventional Deadlift 135x5 225x5 315x5 415x3 455x1 455 didnt feel bad...did a static hold at the end though and almost passed out....gotta stop doin that... Single Arm Pullups 2 sets of 5 on each arm (Very) Wide Grip Pullups 0x5 Chins 0x8x2...

3/8 Legs Back Squat 135x10 225x10 325x5x2 225x10 Hack Squat Machine 1px10 2px10 3px4....weak... Zercher Squats 135x10 155x10 185x8 205x5 Nelson Montana Calf Routine-Seated Calf Rs. 105x75