Goal: Jacked inner pecs and thunderous biceps

[c3bodybuilding]

Squats + Deadlifts in same workout = badassedness

That doesn't bother the lower back?

It never bothered my lower back but it does make it damn tight after a training cycle is complete. But I love it, I've gotten more conditioned and in shape doing those two lifts together than I ever have before. It's a workout alright, lol

 

[BiggT]

I did a ton of 1's today on hang clean and worked up 10lbs at a time from 135 and actually got 225. My problem on that damn lift is letting my legs bend to catch the weight. My pull is great but my feet tend to go out to dip instead of bending at the knees. It is just something I will need to work on.

Front squats, man.....add them in your routine......you can also do a drill where you catch a power clean, and then right then and there with no adjustment do a front squat.

 

[TheOak84]

i havent read every single page, but...

you do 2-3 heavy lifts for the day?

that sounds good to me, i going to give that a go after this HIT routine.

do you lift by feel? like squats 5x5 one day, then 5x3, then a few singles etc then back to 5x5, then sets of 8?

thats what i used to do and got good results... mixing it up, but staying heavy.

and of course massive protein carbo intake...

 

[BiggT]

i havent read every single page, but...

you do 2-3 heavy lifts for the day?

that sounds good to me, i going to give that a go after this HIT routine.

do you lift by feel? like squats 5x5 one day, then 5x3, then a few singles etc then back to 5x5, then sets of 8?

thats what i used to do and got good results... mixing it up, but staying heavy.

and of course massive protein carbo intake...

It's not really a routine per se, I've been training my squat, bench, and BTN push press, I go by feel as far as making an adjustment on the fly.....I felt my back squats are my weakest lift, so I train them twice, to a heavy 5 one day, then a triple the second day, then try to get 5 with the triple on the next day I train them, then the backoff sets for a little extra work.....this will work for a couple more weeks, then I'll have to do some singles followed by a day of 5's or something....I do front squats in between the back squat workouts because I'm also cleaning and deadlifting and I always found them to be very functional to those lifts and give good carryover........right now I've been squatting and pulling one day and pressing the next workout.

 

[TheOak84]

It's not really a routine per se, I've been training my squat, bench, and BTN push press, I go by feel as far as making an adjustment on the fly.....I felt my back squats are my weakest lift, so I train them twice, to a heavy 5 one day, then a triple the second day, then try to get 5 with the triple on the next day I train them, then the backoff sets for a little extra work.....this will work for a couple more weeks, then I'll have to do some singles followed by a day of 5's or something....I do front squats in between the back squat workouts because I'm also cleaning and deadlifting and I always found them to be very functional to those lifts and give good carryover........right now I've been squatting and pulling one day and pressing the next workout.

exactly, thats perfect, almost sporatic. that typ of training prolly works best.

ims ure youve gotten good results. ill just make sure to squat, pull and press. sounds sweet.

 

[mm107]

I like squating & deadlifting on the same day. I feel i am more loose after a light sqaut day then go into heavy deads. NOW heavy squatting + deadlifting is left up to the monsters like BigT.

good work bro, sick numbers

 

[BiggT]

Took yesterday off (strict standing press).....I am doing front squats today.....I am going to do the 3 squat/pull workouts per week and cut the pressing down to 2.....pressing doesn't contribute to CNS blowout for me and the general feeling like I got run over by a truck, but it causes lots of nagging little stuff for me like pain in the pec/shoulder tie ins when I do it excessively, despite a fairly close grip on everything, so I think 2 pressing workouts a week will be plenty for now (Tues/Fri)......I'll do strict presses and some incline or flat bench doubles tomorrow, then back squats on Wed.

 

[BiggT]

Monday 8/28/06

Front Squat: Bar x a lot, 135x5, 225x5, 275x5, 315x3, 325x3, 335x3, 345x3

Pendlay Row: 135x10, 225x5, 285x5, 295x5, 305x5, 315x5

Jump Shrug: 225x5, 315x5, 405x5, 495x5, 525x5 (I know this wouldn't be recommended after 1 day of rest from deadlifting, but I felt like a million dollars and wanted to do them to add in some more work than last Monday....none of the sets was really hard at all)

Good night overall.

 

[Protobuilder]

Great job, bud. Squats, rows, and shrugs. A perfect evening. Lol

I'd like to see you post where your top sets are in relation to your PRs, etc. (e.g., +5 pounds, or +2 reps, or 25 away from all-time PR). It'd be interesting to see where you're at. E.g., is that 345 front squat 80% or 105%? Good job, regardless. Just being nosey.

And you really need to get a digital camera or something. We need to see those rows & jump shrugs. Are you dropping into the low hang and actualy getting air? That's pretty sick if you are.

 

[BiggT]

Great job, bud. Squats, rows, and shrugs. A perfect evening. Lol

I'd like to see you post where your top sets are in relation to your PRs, etc. (e.g., +5 pounds, or +2 reps, or 25 away from all-time PR). It'd be interesting to see where you're at. E.g., is that 345 front squat 80% or 105%? Good job, regardless. Just being nosey.

And you really need to get a digital camera or something. We need to see those rows & jump shrugs. Are you dropping into the low hang and actualy getting air? That's pretty sick if you are.

Thanks, brother.....I'll try to be more detailed with respect to percentage of max.....I never post it because I don't really train with %'s....except if I do say, a light day at a % of something I used a few days earlier....the most I ever front squatted is 405.....I know I'd be good for at least 385 right now, the 345 was not a joke, but never in doubt and didn't kill me.....next week I am gonna go to 360.....I hope that helps, I know it isn't something I'd say if I were ever going to formally write something for people to make sense of, lol, but it's what I do.

On the jump shrugs, I set the pins low to give me plenty of room, I drop into a low hang (I know many people consider it different, but to me it has always been mid-thigh that I call the low hang) and I do get air on them, I set the pins low enough that the bar never touches them, I just bend at the knees to absorb the impact when the weight comes crashing down, reset with the bar at the hips, and repeat, I always use straps, as doing them without with any kind of weight worth using is just not possible. I know lots of people love doing them in the 10-20 rep range, but I like 5's the best, I can use more weight which = bigger traps, which always = good in my book, and I don't get really taxed by these because it is a short pull.