hannibal,the mann, PLjay, etc. Please help???

[Cubanito17]

Hey guys, Sup all of you that have helped out have all told me the same thing check out the sites before posting an idea for workouts. Well I think in the past I've had the idea of workout just was thinking like a BB. My stats are 17, 5 8 , 165 lbs, Well I stil wanna keep weight not gain any but I plan on doing a conjugate method of training. I'll be lifting on Mon,Wed,Fri and doing cardio Sat&Sun. Rest Tue,Thur and abs everyday(they honestley do help in breathing for a rep, etc.) The workout is as follows MAIN GOAL is to gain strength:
Monday(speed day)
1 power cleans 3 by 6,4,2
2 bench 8-10 by 3 @ 60% of max
3 db incline elbow extensions 5 by 6
4 jm press multiple sets by 3-5
5 overhead squats 4 by 8
6 leg extensions 4 by 10 (alternate 5&6)
7 flat flys 4 by 6
8 alternating db press(for shoulders) 4 by 6
9 lat pulldowns 6 by 5
10 high pulls 5 by 5
11 3 way delt raises 3 by 8
12 Tri pushups(fast, with DB to sides)
Wednesday
1 deadlifts 3 by 10
2 db rowing 3 by 10,8,6
3 T-Bar bent over rows 4 by 8
4 seated rowing 5 by 10,8,6,4,4
5 squats 5 by 5 @70% of max
6 calf raises 5 by 8 (alternate 5&6)
7 standing barbell curls 3 by 8
8 seated hammer curls 3 by 8
9 preacher curls 21's
10 wrist curls 3 by failure
Friday(heavy day)
1 power cleans 3 by 6,4,2
2 db press by singles up to max
3 wide grip bench by singles up to max
4 pause db tate press multiple sets by 3
5 skull crushers multiple sets by 3
6 front squats 4 by 8
7 calf raises 4 by 8 (alternate 6&7)
8 incline db flys multiple sets by 2
9 seated behind neck press by singles up to max
10 front raises(with 45lb plate) 4 by 6
11 shrugs 3 by 10,8,8
12 weighted pause dips(bench to bench you come down in 3 sec. then pause 1 sec. come up in 2 sec.) 2 sets by failure

The reason I have to do Power cleans is b/c I compete in high school meets and they only have a Pause bench and a clean&jerk competition. The order this workout is in is the one i'll be doing it in.

 

[flapwrlftr]

Do you have a car? I'm in Lake Worth and would consider letting you workout here after we talk some more. What do you weigh? How old are you? If you aren't dead fucking serious about getting strong, don't waste my time.

Bob Youngs

 

[Hannibal]

If you aren't dead fucking serious about getting strong, don't waste my time.

Bob Youngs

AMEN to that!!!

 

[Cubanito17]

flap: I do have a car, I'm 17, and I weigh 165lbs. YES I'm dead fuckin serious about gaining strength but with school and work I really don't have all that much time to just go to west palm honestly that's why I thought this one would have been good.
Han: I'm guessin you didn't like the workout.
To the rest of you honestly tell me if this one sucks too.

 

[Hannibal]

Han: I'm guessin you didn't like the workout.
To the rest of you honestly tell me if this one sucks too.

It Sucks...too many exercises per workout. And leg extensions arent gonna make you strong. The front of your body , except for abs, is just for show. The back of a man is where his strength is.

If in any way you can take flapwrlftr up on his offer then do it. I know that he trains Tues Thur Sat and Sun...so if you can only go on Sat and Sun that would be something.

Since you are competing while you are using this workout...it is gonna be kinda tricky. Alot depends on if the meets are the same day every week...or if they very.

Just shooting from the hip and really not studyin this...this is what i would suggest if you could only train 3 days a week

Day 1
Dynamic Bench 8 x 3 60%
Triceps
Lats
Delts
Abs

Day 2
Box Squats 10 x 2 4 week wave no suit 60%, 63%, 67%, 70%
Power Cleans or High Pulls 5-6 singles 60%
Good Mornings
Pull Thrus
Abs

Day 3
Max effort bench work (Board Press, Floor Press, Lockouts, Close Grip Incline, Illegal Wide)
Tricep
Lats
Delts
Abs

Use the contest as the max effort work for the Pwr Clean when you are in season. If this is off season work I would add a 4th day...

4th Day (opt)
Max Effort for Power Clean ( rotate GM's, Hang Cleans, Low Box Squats, and Pin Pulls (sparingly) )
Good Mornings (dependin on ME work)
Pull thrus
Abs

Thats just a starting point. There are several variables that have to be considered. Also if it was off season I would add alot of GPP work.

 

[Cubanito17]

OK, Han couple questions first it seems like this will only take me bout 45 min maybe hour max right. Remember I'm not too familiar with all the terms.
1. I compete on Wednesday's starting in Feb so i'm in off season lifting right now. And I'm going to try to take him up on his offer it's going to be hard though b/c my work days are tue,thur,sat,sun. I'll see what I can do accordin to his sched.
2. Dynamic bench is that speed bench.
3. When you put triceps how many excercises and how many sets by reps.
4. Same for lats and delts.
5. When do I get my back and bi's in there.
6. What are pull thru's Explain.
7. On max effort day do all of those or just one and how bout sets by reps. I can't do board presses in there though is there a substitute for it. I'll try and start doing a 4th day now that I'm on off season would mon,tue,thur,fri be good days to lift. Thanx man let me know.

Anyone else out there can help too

 

[1-dawg]

Dude, if you are truly serious you will listen to Flapwrlftr. He is a godo friend of mine and really knows what he is doing. One of his guys just put about 500lbs on his total in about 11/2 years. he gto his elite last month. If you have to walk, hitch a ride or whatever, I would go, because he doesn't invite a lot of people.

 

[Cubanito17]

Hey 1-Dawg thanx man can you comment on the workout a lil I know that hannibal did and he's the man accordin to everyone that knows him, but extra comments always help a bit.
Flap let me know when would you be able to help me out and would you be writing this workout down or do you want me to take care of it. Hey man if you can email it to me that would be good too, but I know live thing is the best thanx alot for the invitation i'm going to try and see if i can take you up on your offer over the christmas break from school. One thing I know some parts in Lake Worth b/c my aunt lives there so just let me know what gym you train at and i'll ask her for directions so I won't have to bug u with that man. By the way my bro lifts wit me too and he's 14( a big 14) is it cool if we do go lift if he comes. Let me know thanx for the help man.

 

[Hannibal]

OK, Han couple questions first it seems like this will only take me bout 45 min maybe hour max right. Remember I'm not too familiar with all the terms.
1. I compete on Wednesday's starting in Feb so i'm in off season lifting right now. And I'm going to try to take him up on his offer it's going to be hard though b/c my work days are tue,thur,sat,sun. I'll see what I can do accordin to his sched.
2. Dynamic bench is that speed bench.
3. When you put triceps how many excercises and how many sets by reps.
4. Same for lats and delts.
5. When do I get my back and bi's in there.
6. What are pull thru's Explain.
7. On max effort day do all of those or just one and how bout sets by reps. I can't do board presses in there though is there a substitute for it. I'll try and start doing a 4th day now that I'm on off season would mon,tue,thur,fri be good days to lift. Thanx man let me know.

Anyone else out there can help too

First of all lets get one thing straight...I AM NOT THE MAN! You wanna talk about the man...talk to flapwrlftr or 1-dawg. I aint shit brotha. Having said that...throw all my advice out if you can make it down there to train with flap. My advice was just real quick based on what little I know. If you wanna be strong you'll find time to go lift with flap.

I will answer your questions though....

1.Off season lift use all for days. In season Wednesday will take the place of your optional Day 4.

2. Dynamic Bench is speed bench.
3. Depends on you...between 30 and 65 reps depending on what exercises are used.
4. Sets and reps depend on what works for you.
5. Back and lats are the same thing....rows are more beneficial than pulldowns. Biceps dont do shit...throw them in on a bench day if you must.
6.PullThrus http://asp.elitefts.com/qa/default.asp?qid=4119&tid=51
7. Choose one of the max effort exercises (rotate them) and work up to a max single. Triples till they get heavy..then go to singles until you reach your max.

One more thing....just because I was the only one to respond does not mean that I am "the man". And the fact that you have this many questions about some of the basic Westside information proves to me that you didnt read as much as you said you did. Skimming over one or two articles is not gonna help you understand this. You have to READ all of it. That is if you want to really get strong. And asking if your brother can come with you...a bit much in my opinion. Understand that you should count yourself fortunate to be invited to Bob's Gym...its not gonna be a field trip. No offense man...but if you go there GO TO WORK!!!

 

[1-dawg]

Dude, Bob does not train at any world's gold's etc. He trains in his garage like I do. It s hardcore to the bone.

 

[Cubanito17]

Hey Han my bad bout that I mean i've just seen like all your other posts and from what your replys up soo much i figured u were like some type of big dude round here, now don't get me wrong this time I'm not sayin that your not. So is that cool. About the excercises I'm going to try and keep them b/w that.
1-Dawg I wasn't sure if he was like an owner of some gym and that's why he told me to go down there. I kinda figured when I'd look round for all these type of excercises they were home made so they had to be done at home. Dumb me. You guys gotta remember one thing tough if you can keep it in mind I don't have the benefits of lifting at home and I am really new to all these type of workouts so it's really different to me I would normally just go by whatever my coach would tell me to do on his workout the same how he had for everyone else on the team, but I want something diff that is really gonna work.
Flapwrlftr dude I would love to take up your offer on going down to west palm to lift with you just let me know on what days you do lift and round what time and let me know in advance so I can take it off of work fil up the tank get directions and go lift. Honestly since i might just be able to do this once or if you invite me back another day I'ma take notes. Yes I know I sound like a lil 17 yr old bitch but when I wanna do somethin right i make sure i do it right. Send me a PM to let me know if that offer stil stands. Thanx man really appreciate it.

 

[flapwrlftr]

Cubanito-

Email me:

[email protected]

 

[Cubanito17]

flap you've got mail. Thanx again

 

[powerlifterjay]

Dont feel bad cubanito i have been out of Fl for only 3 months, and i hit the powerlifting circuit in Fl full throttle last 2 yrs and i dont even know who Hannibal Is!

 

[Cubanito17]

Hey PL u think this one sucks too. Or am I gettin better at makin them I know you've checked up on my other ones which accordin to everyone were terrible.

 

[powerlifterjay]

Listen Cubanito just do your workout and if you feel overtrained or you make no progress then change things a bit. I do agree theres alot of stuff to do but try it, if you seen some of my early workouts you would laugh. Its trial n error. The guys who really know what there talking about have tried everything over the years. Just cause you can read a web site from front to back and go to seminars and call gurus on the phone dont make you an expert if your lifts are small, and you have never tried anything else. They just do shit cause some one says its works. And there are guys on this board especially from Fl that have tried alot of shit over the years and have switched to westside and they have made exccellent gains. But they have tried other things , then there are some here who do only what they read. And if Louie Simmons said he like to eat a little bit of cat shit before he went to sleep at night, cause of all the protein, they would do it too! Dude try your workout for a few months then try someting else for a few and see what gives you the most gains. Then when you get soem gym time under your belt you can look back and say that dont work, i need more rest between these days, These hurt my shoulders. You see my point. Your so young your gonna make gains regardless. Now is your best time to experiment. In my gym in ILakeland theres a boy in there who wen tto the southern states and he is 18 yrs old. He squatts over 700 pulls over 600 and benches around 450. He is a good kid and will probably be the one i train the most with when i get home, but he rufuses to use th ebands we got. He wont use th eboards we got. Cause he has a 40yr old Uncle who trains there that is hard set in his old way of bodybuilding. And also at the Southern States Garry Frank said he thought bands and chains were useless. SO now he wont even look at em. I will try to convience him other wise to the power of bands and boards. But he makes execellent progrerss anyway and i would say mostly its cause of his age. So do your thing bro and see what works for you, not someone else.

 

[1-dawg]

FYI -- I would never eat cat shit -- it stinks to friggin' much.

 

[Hannibal]

And if Louie Simmons said he like to eat a little bit of cat shit before he went to sleep at night, cause of all the protein, they would do it too!

jay---he never said that. He said eat it before a workout. I have to admit I dont really like the taste, and I cant see how it is helpin me...but Louie Simmons said so...so I HAVE TO DO IT!

1-dawg...you must have missed the follow up article where Louie describes the "holding your nose technique" that he picked up from Dr. Siff....it seems to help with the smell...give it a try...remember LOUIE SAID SO!!!

For those of you that are new to Cat Shit Loading....word of advice...Blue Russian Cat Shit is the most potent.

kidding...actually the sad thing is there are "sheep" out there like that.

 

[Cubanito17]

Hey PL thanx man. I know i've tried my workouts and the one I posted earlier not this one that my coach has me on i'm going to try it til max day DEC 21 then if i dont like how much i went up then i'll say fuck it you know. I kinda liked this one b/c it had a speed day and a heavy day in it. I was expecting from all of you "you finally got a good one" but didn't get it soo I almost threw it away.
Han you mentioned somethin earlier and you got me thinking when you put ur back is ur strong side. By this do you mean your back like upper delts, lower/upper back, glutes, hamstrings, calfs, all your back side or just it was an expression.
What do you guys mean when you say your back is your strong side? Does this go for bench or squat?? The reason at this point i'm not worried about my deadlift or squat is b/c I dont' compete for that I only compete for Power Cleans and Pause bench. By the way I dont know what I'm doing but I got some progress I cleaned 205 twice(although my coach had two fingers on the bar when I did it, he claimed he didn't help with 1lb that all of it is in my head) So I gotta figure out how to get this mental block out somehow. Thanx

 

[Hannibal]

Han you mentioned somethin earlier and you got me thinking when you put ur back is ur strong side. By this do you mean your back like upper delts, lower/upper back, glutes, hamstrings, calfs, all your back side or just it was an expression.
What do you guys mean when you say your back is your strong side?

Yeah thats pretty much what I meant. Quads pecs and biceps are for show....Upperback/lats, gluts, and hams are for GO!!

 

[powerlifterjay]

Good i am glad you seen my humor i had when i wrote that. But i wasnt refering to you guys. But i was making a point about the "sheep" that hannibal spoke of. And talking the talk and walking etc. Its like watching sports there is always an ex athlete in the commentary of every sport you watch, now i would bet the analyst actually knows more history in shit or who's who but the athlete has been there and done it. My point is learn what works, not what works for others. Of course i am referring to the young up n commers of this sport who are all looking for the "magical" routine. Not You vets out there.

 

[Cubanito17]

Aigh so Han honestly at the moment in my workout I'm only hittin back and lats once a week and I dont believe I'm doing nethin for glutes or ham exactly what are some excercises for all of these things that you guys use.
PL thanx man i figured u'd understand, and what i've heard from everyone it's really easy for a younger(20 and under) person that is lifting to have more energy and strength increases b/c of the age does that mean that after 20 I'ma basically be fucked b/c I'm already to old. Trust me i'm not trying to rag on any of you out there that are over 20 i'm just asking to see if what I interpreted from what i've heard is true. Thanx again

 

[powerlifterjay]

Shit it wont be in your 20's at all bro. You will have to work a little harder but that is it. Train hard and with good intensity and you will have no choice but to make gains.

 

[Cubanito17]

Hey guys i've been thinkin bout how all of you have told me I have too much volume in my work out and I was lookin at this one and I think I know how I can cut it down to bout maybe I would be workin out 1hr 1/2 at max. See the thing is for some reason when I work out i just have sooooo much energy b/c I only do it 3 times a week and I look forward to those days b/c I know the next day I'ma be hurtin and growin so although it's a bitch the feelin but it helps. By the way some progress I tried doing floor press today for the first time I think I did them right i layed on the ground brought down the weight to my chest, my elbows&tris were touchin the floor, I paused for 2 sec's then pressed straight up. I went up by 2 reps each time and got 195lbs twice. I think for my first time that wasn't bad I could have prob gotten more, but I didn't get much sleep last night so I was tired and outta energy. Thanx to all I'll have that workout posted hopefully tomm. One thing on dynamic day how should the sets by reps by kinda high or like all alot of sets 2-5 reps. Thanx