i fucking hate training "smart"

[Sub-Zero]

i wish i could hit maxes lifts and break PRs every workout

now i have to go back to periodizing like a silly fag and hitting maxes like once a month and thinking about percentages and all that other crap

/cries

 

[the.gladiator1987]

lmao. So the 5/3/1 bro

 

[bird901]

Works better that way. If your not already, In time you'll be the guy everyone's staring at putting up all that weight while everyone else is still repping the same weight year after year!

 

[Sub-Zero]

lmao. So the 5/3/1 bro

that was the plan,

for example on bench, im gonna be hitting 315 for a few sets of 5, 340ish for a set or two of 3, then in the 3rd week, hitting 365 for 1-2reps, for one set. until 340 becomes my 5er, etc

405/455/500 for deads. well see what happens

 

[the.gladiator1987]

damn ur strong bro, I wish I could still bench 395 Its on youtube still haha

 

[Sub-Zero]

damn ur strong bro, I wish I could still bench 395 Its on youtube still haha

hopefully in a few years youl be able to get back into the gym

 

[lartinos]

I stopped lifting heavy when I stopped going for all out mass and switched to a diet where I carry very little BF. Longterm it is just more healthy all aaround and I look better this way anyway.

 

[Sub-Zero]

I stopped lifting heavy when I stopped going for all out mass and switched to a diet where I carry very little BF. Longterm it is just more healthy all aaround and I look better this way anyway.

do you have a training log i could look at?

training style
diet style
year round supplamentation?

i just dont think its possible to have any quality mass without doing at least one heavy exercise a week per group, while natural

 

[testboi123]

could you give me an example of your guys periodizing programs that have worked well? need to hop on one of those cause im stalling out lately.

 

[princesa]

All I have to say is that you look Great in your avi








carry on

 

[the.gladiator1987]

i never get any compliments

bro im so jealous of you, so jealous

 

[lartinos]

do you have a training log i could look at?

training style
diet style
year round supplamentation?

i just dont think its possible to have any quality mass without doing at least one heavy exercise a week per group, while natural

No, I don't keep one. I only weigh 185lb's now like in my Avi. When I was 23 I weighed 20lb's more and ran heavy cycles. Now I just run HRT type dosing and sometimes throw in 25mg's tren EOD and stuff like that. Heavy cycles and lifting over 300lb's just isn't for me anymore. Depends on the kind of look you want, mass just doesn't look great on my frame. I like being able to do 20 pull-ups and be strong pound for pound at my weight. I have trouble staying lean and hard as I want once I get over 190.

 

[Sub-Zero]

No, I don't keep one. I only weigh 185lb's now like in my Avi. When I was 23 I weighed 20lb's more and ran heavy cycles. Now I just run HRT type dosing and sometimes throw in 25mg's tren EOD and stuff like that. Heavy cycles and lifting over 300lb's just isn't for me anymore. Depends on the kind of look you want, mass just doesn't look great on my frame. I like being able to do 20 pull-ups and be strong pound for pound at my weight. I have trouble staying lean and hard as I want once I get over 190.

fair enough. im still thinking in the 190-210 range for myself but i will probably get over that. after cardio last night i was only 195 and wanted to stuff my face with food lol but il hold off until bulk cycle in october/november

so what kind of training style do you follow? reps 10+? give us the details

 

[75th]

Subz - look into myoreps. Been doing well by for for about a month now.

 

[lartinos]

fair enough. im still thinking in the 190-210 range for myself but i will probably get over that. after cardio last night i was only 195 and wanted to stuff my face with food lol but il hold off until bulk cycle in october/november

so what kind of training style do you follow? reps 10+? give us the details

6-10 depending on the exersize, unless I'm doing pull-ups or dips because then I go up to 15 or more.

 

[Sub-Zero]

6-10 depending on the exersize, unless I'm doing pull-ups or dips because then I go up to 15 or more.

i still consider 6-10 heavy

 

[Sub-Zero]

6-10 depending on the exersize, unless I'm doing pull-ups or dips because then I go up to 15 or more.

i still consider 6-10 heavy

and i just looked at myoreps and some of the writeups i found are too annoying to decipher. maybe if i had a workout partner to show me how to do it/do it with me, but otherwise its too complicated and gay

 

[75th]

Its just rest/pause nugga.

10-12 reps almost reaching failure, 15 seconds rest then 3 reps, repeat 4-5 times.

 

[Sub-Zero]

Its just rest/pause nugga.

10-12 reps almost reaching failure, 15 seconds rest then 3 reps, repeat 4-5 times.

do you do this for your entire workout?

i may incorporate this on my hypertrophy day, for my 2nd exercise for back and chest. which would be lat pulldown, and either hammer strength or cable cross overs

thanks bor

how many sets of that do you do per exercise?

 

[75th]

do you do this for your entire workout?

i may incorporate this on my hypertrophy day, for my 2nd exercise for back and chest. which would be lat pulldown, and either hammer strength or cable cross overs

thanks bor

how many sets of that do you do per exercise?

Looks like this:

Monday:
Weighted dips
Decline bench
Hammer military press
Plate raise
Close grip bench
Abs
Calves

Tuesday:
Deadlifts
Weighted Chins
Machine rows wide
Leg press
Facepulls
Barbell curls

Thurs:
Bench press
Incline hammer bench
DB military press
Lateral raise
Tricep pressdown
Abs
Calves

Fri:
Squats
Breathing squats
Lat pulldowns
Machine rows low
DB curls


Every exercise except deads and squats are 1 set to 10 (with my 11 or 12rm), 10-15 second rest followed by 3 reps, repeated until I hit another 15 reps. Basically like doggcrap training except not all the way to failure.

 

[twenty47]

ive been doing dc

 

[RottenWillow]

Be patient. Periodization is the way to get really ultimate size and strength. Even if you're gassed up you need to cycle intensity.

 

[75th]

ive been doing dc

You enjoy it?

 

[twenty47]

You enjoy it?

yeah it makes me super sore i guess thats good. one thing though both my ac joints are tricky and the slow heavy bench irritates them. hoping i get used to it. but leg and back day my gawd lol. nothing like ATG squats at the end of a workout. 315 feels like 495.


last workout i did 4x6 at 315 here was my 2nd to last set.


http://www.youtube.com/watch?v=fgaRkT0g7ec

 

[-SD-]

Silly faggot, tricks are for kids

 

[Sub-Zero]

Looks like this:

Monday:
Weighted dips
Decline bench
Hammer military press
Plate raise
Close grip bench
Abs
Calves

Tuesday:
Deadlifts
Weighted Chins
Machine rows wide
Leg press
Facepulls
Barbell curls

Thurs:
Bench press
Incline hammer bench
DB military press
Lateral raise
Tricep pressdown
Abs
Calves

Fri:
Squats
Breathing squats
Lat pulldowns
Machine rows low
DB curls


Every exercise except deads and squats are 1 set to 10 (with my 11 or 12rm), 10-15 second rest followed by 3 reps, repeated until I hit another 15 reps. Basically like doggcrap training except not all the way to failure.

cool i'm going to try this for my 2nd exercise

 

[mrplunkey]

Wait till you are 43.

You look at a bar full of weights and think: "I could get that for three clean, or squeak-out five and lay in bed sore all night."

It's hell getting old!

 

[Wulfgar]

I train like an idiot and im fuckin huge

 

[-SD-]

I train like an idiot and im fuckin huge

roids for the win

 

[redshirt27se]

all you queers would cry through one of my workouts.

 

[jiggagold]

doubtful

 

[redshirt27se]

you actually work out though, so you're exempt.

 

[jiggagold]

what do u do

 

[redshirt27se]

too much typing for 3am.. i'll post it up when i wake up tomorrow. i'll give you my full split + cardio

 

[jiggagold]

alright coo

 

[75th]

Id be interested too.

 

[calveless wonder]

all you queers would cry through one of my workouts.

5 x 5 blunt curls ?
Supersetting with static beer chugging?

 

[75th]

Tricep kickbacks to burnout x 7

20 mins rowing machine.

Shower.

 

[WillKill]

i wish i could hit maxes lifts and break PRs every workout

now i have to go back to periodizing like a silly fag and hitting maxes like once a month and thinking about percentages and all that other crap

/cries

Lol I hate that shit too, unfortunately my body can't take working a full time construction job and maxing out constantly.

 

[Sub-Zero]

5 x 5 blunt curls ?
Supersetting with static beer chugging?

hehe powerchugs and ass to grass bong rips

 

[jiggagold]

still waiting for that workout from mr. obsolete

 

[the.gladiator1987]

<<<<<<<<

Its all about having superior genetics and not having to lift but still look better thn 99% of the world

 

[-SD-]

<<<<<<<<

Its all about having superior genetics and not having to lift but still look better thn 99% of the world

lolo you conveniently forgot to mention all the roids and working out you still do

 

[the.gladiator1987]

o yea, 750mg test and 3 prohormones in one cycle lolol

I havent worked out in 10 weeks tho

 

[Sub-Zero]

o yea, 750mg test and 3 prohormones in one cycle lolol

I havent worked out in 10 weeks tho

 

[redshirt27se]

still waiting for that workout from mr. obsolete

here you go bro. i welcome all hate/criticism. everything is 5x5 unless stated otherwise. it's nothing special, just what works for me. it has it's weak spots, and i sub in different exercises for how i'm feeling at the time.


Monday:

10 minutes dynamic stretching or until I feel "loose." Specifics vary.
1/2 mile jog
Jumprope 3 sets of 5 minutes


Single leg push ups: 6 sets (3 per leg)
BB flat bench
Incline DB bench
Weighted dips
Standing cable flys

Close grip chins
Close grip pull downs
Deadlift
Bent over rows
Shrugs 3x20



Tuesday:

Same stretching as mentioned above.
Full court basketball 2-3 hours.

Off day for weights



Wednesday:

Same stretching as mentioned above
1/2 mile jog
Jumprope 3 sets of 5 minutes

Goodmornings
DB Lunges
SLDL
Leg extensions
Leg curls
Calf raises 3x20
Squats 3x20

Crunches: 5 sets until failure
Leg raises: 5 sets until failure
Elbow Planks: 5 sets until failure


Thursday:

Same stretching as mentioned above.
Full court basketball 2-3 hours.

Off day for weights


Friday:

Same stretching as mentioned above
1/2 mile jog
Jumprope 3 sets of 5 minutes

Military Press
Front raises
Side raises
Upright rows
Closegrip bench 1x20
Tricep Kickbacks
Skullcrushers
DB curls
BB Preachers
Chin ups 3x until failure
Wrist roll 3x


Saturday:

3 mile run (7 minute mile pace)
10x 100m sprints
5x 40m sprints


Sunday:

Complete day off



Diet:

2 large meals daily
As much natural protein as possible

 

[Sub-Zero]

lol@ 2 meals per day, and lmfao@friday

your shit is all over the place. also, lol@crunches to failure.

do you sing with the other school girls while skipping rope?

 

[redshirt27se]

i expected to get some hate. i don't care bro. i do what works for me.



i work out, which is better than 99% of chat posters.

 

[Sub-Zero]

i expected to get some hate. i don't care bro. i do what works for me.



i work out, which is better than 99% of chat posters.

i was totally kidding nuggah

but its still funny you would say we couldnt handle your workout

 

[redshirt27se]

i was totally kidding nuggah

but its still funny you would say we couldnt handle your workout

i was just being a prick cause i was drunk..i don't actually think what i do is overly difficult.

 

[Sub-Zero]

bro drinking is bad for gains

 

[redshirt27se]

i look at it as strength training for my liver. cant let it go soft on me.

 

[jiggagold]

gay things i see after a quick glance - cable flys, tricep kick backs, front raises, leg extensions

ur workout sucks dude, how do you deadlift after doing all that shit same w squats, and 20 reps wtf, u must be weak, i can get u a way better workout ask subz hes know my career and has seen me lift

and ill wreck u in 1 on 1

 

[jiggagold]

but for real, ill have u dunking in 6 weeks

 

[redshirt27se]

gay things i see after a quick glance - cable flys, tricep kick backs, front raises, leg extensions

ur workout sucks dude, how do you deadlift after doing all that shit same w squats, and 20 reps wtf, u must be weak, i can get u a way better workout ask subz hes know my career and has seen me lift

and ill wreck u in 1 on 1

that's not necessarily the order i do each, just the order i have it written in my notebook. it depends on what is open at the time.


wtf does doing 20 rep squats have to do with being weak? 20 reppers are rugged. i used to just go heavy on them and my body has responded much better to the increased reps.

no doubt my shit isnt perfect and could be improved. and you probably would wreck me in 1 on 1, i'm not that great. i just like to play and it's good cardio.

 

[jiggagold]

u just have no order to the program, nothing your working towards besides fatigue. try wendlers 531 and do some sprint/sled work, check out ericcressey.com or jassonferruggia.com, both have great shit

 

[redshirt27se]

i'll be the first to admit my shit is all over the place and unorthodox. i'm always open to new ideas though so i'll check out those sites.

 

[jiggagold]

keep the jump rope, i skip rope all the time, great for shoulders and upper back as well as a good way to get the heart pumping, get a weighted rope too

 

[redshirt27se]

the jump rope is one of my favorite parts of my workout. once i get in a rhythm it just flies by.

 

[Sub-Zero]

i will be honest - the amount of lifting shit that jigga knows kind of blew me away. from his posts on C&C he doesnt seem serious but nukker definitely knows his shit (has read up way more than i have honestly)

 

[Wulfgar]

http://www.elitefitness.com/forum/w...ns-you-may-have-ill-answer-thread-589391.html

good training info there

 

[75th]

20 rep squats ftw.

 

[SouthernLord]

u just have no order to the program, nothing your working towards besides fatigue. try wendlers 531 and do some sprint/sled work, check out ericcressey.com or jassonferruggia.com, both have great shit

Big fan of Ferruggia and Cressey here

 

[jiggagold]

For the loss. 20 rep squats are retarded.

 

[pdaddyII]

For the loss. 20 rep squats are retarded.

I'll warm up with 2 plates and 20 reps to get the blood flowin but that's it.

 

[75th]

You folks dont know what youre missing.

 

[miplank]

You folks dont know what youre missing.

stfu

 

[75th]

 

[miplank]

lolololo

 

[pdaddyII]

Lolololololol

 

[mrplunkey]

It's an asian thing.

 

[Sub-Zero]

I'll warm up with 2 plates and 20 reps to get the blood flowin but that's it.

20 reps with 225 ass to floor is a pretty intense warm up

 

[Wulfgar]

20 reps with 225 ass to floor is a pretty intense warm up

o'rly?

 

[twenty47]

20 rep squats? wtf mate

 

[pdaddyII]

20 reps with 225 ass to floor is a pretty intense warm up

Fuck my legs aren't that strong yet, 2 plates total

 

[Sub-Zero]

Fuck my legs aren't that strong yet, 2 plates total

oh thats 1 plate then, not 2 plates, n00b!

225x20 for 3 sets is like a solid leg day for me lol

i can only get 315 for 8-10 though, but my form is perfect

also fuck off, wulfgar, show us ur muscles

 

[Wulfgar]

oh thats 1 plate then, not 2 plates, n00b!

225x20 for 3 sets is like a solid leg day for me lol

i can only get 315 for 50 though, but my form is perfect

also fuck off, wulfgar, show us ur muscles

fixed

 

[pdaddyII]

oh thats 1 plate then, not 2 plates, n00b!

225x20 for 3 sets is like a solid leg day for me lol

i can only get 315 for 8-10 though, but my form is perfect

also fuck off, wulfgar, show us ur muscles

I'm pretty close to that. Legs have always been tough, I think squats are much harder to lift heavy on when you're over 6 foot

 

[SPEKTOR-AAA]

225x34 ATG was the most I could pound out. Those high reps are hard man.

 

[Sub-Zero]

I'm pretty close to that. Legs have always been tough, I think squats are much harder to lift heavy on when you're over 6 foot

you are over 6 foot? lucky...

my squat has always been lacking, probably a technique/confidence issue.

i can deadlift and legg press tuns

 

[pdaddyII]

you are over 6 foot? lucky...

my squat has always been lacking, probably a technique/confidence issue.

i can deadlift and legg press tuns

I'm just over 6ft... Dead lifting is a fucking whore for me too, feels like my legs are always in the way. I just started widening my squat stance a tiny bit and find it much more comfortable. I actually hit a PR last night and in week two of PCT; so go figure

 

[ExtraMile]

fuck all that high volume/lots of different exercises shit

I do this

mon - squat, front squat, standing or seated calves, SLDL/leg curl, 4-6 sets abs

wed - bench, military, incline db, reverse grip bench/dips

fri - deads, bb row, chins, db curl

 

[pdaddyII]

fuck all that high volume/lots of different exercises shit

I do this

mon - squat, front squat, standing or seated calves, SLDL/leg curl, 4-6 sets abs

wed - bench, military, incline db, reverse grip bench/dips

fri - deads, bb row, chins, db curl

What r your stats with this kind of split? Do you change it when on cycle?

 

[75th]

fuck all that high volume/lots of different exercises shit

I do this

mon - squat, front squat, standing or seated calves, SLDL/leg curl, 4-6 sets abs

wed - bench, military, incline db, reverse grip bench/dips

fri - deads, bb row, chins, db curl

Used to be my routine (except used weighted dips instead of bench). Reverse pyramid rep scheme.

Trying this rest pause shit out to spice things up a bit.