Jake starts the OLD SCHOOL routine...

[BodybuildingUniverse]

Ok, so I gave it a go last night, started off with the day 2 workout since it was midweek. I am coing off of being sick and 3 weeks with no training. really wanted to hit it fresh. not taking any supps at this point and not eating much. That will change. Bodyweight is 216 now at 6'2." Lean but weak and down quite a bit in size.

Barbell Rows - 225 for 5 x 5
Bench - 225 for 5 x 5
Deadlifts - 315 for 20. This is the set I was looking forward to. Last time I trained 315 felt heavy as hell to me, I am way down in strength levels. Fired up some Disturbed and gave myself a good talking to and barely ground out the 20 reps. But I did it! I set rep # 10 down and said "Damn!" I thought I had WAY over guesstimated what I could do. Cranked out another 5 and pulled for my life on the last 5. Luckily the gym was dead at that time of night, i was doing the old BFold hollering. ha!
Calf raises - 110 for 2 x 20

Anyways, my short term goal is to work up to 405 for 20 on this days workout. I must say that I like the briefness to this workout and thanks again to Corn for posting it. Going to give it a good roll...

www.bodybuildinguniverse.com

 

[The Shadow]

EXCELLENT!!!!


That is the heart of this program...breaking thru perceived limits...

 

[BodybuildingUniverse]

Day 3 workout:

Shrugs: 325 - 5x5
Barbell Curl: 125 - 5x5
Dips: BW + 45-pound plate - 5x5
Squats: 315 -5x5 (Man these were harder than I thought. I was planning on hitting 365 in these but the shorter rest period and doing them last just kicvked my butt. Also, I am used to only doing 2-3 work sets so these fivers are nailing me.) Trying to pound the food and starting creatine next week...

 

[The Shadow]

as tge program wears you down...do not hesitate to do the first 2 of the sets as progressivrly heavier warm-ups so only three worksets

 

[revexrevex]

heavywear please continue logging your progress.. I am tremendous fan of these low set, heavy, high intensity compound exercises, and it may help many viewers here with observing a more experienced lifter's workout.

 

[Cobin]

I can't wait to start this routine , can't wait till I get my protein and creatine, keep us updated heavy I look forward to seeing your progress.

 

[BodybuildingUniverse]

thanks corn, I was doing 2 warmups prior to the 5. will be a better plan I think.

revexrevex - will do!

Cobin - got to commit to it. It aint easy but I am liking coming in knowing it is going to be brief but hard. I like just doing what the log says, no querstions asked...check out my other thread, i made a printable log for the routine

 

[Cobin]

Ok, thanks heavy I will check it out.

Edited to add, I am not plat do you have that on a website that I could print it from?

 

[gettinlarger]

Nice work heavywear. It's an excellent program. You will love it.

 

[BodybuildingUniverse]

Edited to add, I am not plat do you have that on a website that I could print it from?

drop me an email and I will send it to you

[email protected]

 

[BodybuildingUniverse]

9/24

Stiff legs - 1x20 with 225. Felt like I wimped out on these cause 20 was fairly easy but I didnt really know where I was at strength wise. Not too big a fan of these but I am sticking to the program. MY main goof on these was to not use straps. Grip started to give at rep 18 or so, I dont want to have to worry about that

Overhead press - 3 work sets with 165 for 5 reps. Did em standing but I think i like seated better. I get too big a head rush standing up for some reason.

Squats - 3 work sets with 365 for 3 reps. legs still damn sore from my last squat workout, need to eat more! Must say that I thought 3 reps would be a breeze but after the stiff legs and still being sore...ugh!

 

[The Shadow]

Nice, nice......


W/o looks easier than it really is.......great job

 

[BodybuildingUniverse]

9/26

Barbell rows: worked up to 240 on my last set. If I had to bitch about any part of the program it would be this exercise. I just think I get more out of them in the 6-8 range. I may do a little overtime

Bench: still feeling weak but worked up to 240 for 5 good ones, probably could have done 7. Easing into things, covering some old ground with weights that should be old news but are currently challenging

Deadlift: This is where I got pissed off. Added only 5 pounds (320) since my last workout was 20 reps with 315 to the death. I was good for 20 for sure but forgot my chalk AND straps and just couldnt hold on past 17 without tearing my palm. The bar dropped. I was tempted to throw on 500 and show the bar who's BOSS but I will save it for next time. So anyways, only 17 reps.

looking forward to my next workout...

 

[The Shadow]

give it til the end of next week - by then smooth sailing....

 

[BodybuildingUniverse]

9/28

Shrugs: 345 - 5x5
Barbell Curl: 130 - 5x3 work sets
Dips: BW + 70-pounds in plates - 5x5 (amazing how quickly the strength returns. My first dip on this new routine felt SOOOOO weak and that was just bodyweight!!)
Squats: 365 -5 sets x4 reps (could only manage 4 reps but I wanted to add weight)

bodyweight update: getting hungry, bw is up to 220 or so.

 

[The Shadow]

nice.........GREAT JOB

 

[gettinlarger]

Sounds like youre really enjoying the routine man. Keep up the great work.

 

[jeremys]

are you doing the main lifts (squat, bench, press) at the end? if so, why?

or is that just the way you're typing it in?

 

[BodybuildingUniverse]

Just following the routine man and not asking questions -

Seriously, it is tougher to hit the big lift at the end but I am warmed up and the other exercises are not too taxing overall. Takes a few weeks to get used to - it is a tough, basic routine - but I am feeling good and works perfectly for someone who can only dedicate 3 brief days to the gym.

10/1

Stiff legs - 1x20 with 235. Had my straps on hand this week

Overhead press - 3 work sets with 165 for 5 reps. Did em seated this week, much better

Squats - 3 work sets with 370 for 3 reps. I think I may do a few walkouts with heavier weight next workout, 370 is feeling heavier than normal. I also was dumb enough to train in a tank top, bar was rolling way down my back.

Starting to like the routine quite well...

 

[Cobin]

Are you noticing any size/strength gains with it heavy?

 

[SeekerOfKnowledge]

Where did you get this routine

 

[BodybuildingUniverse]

Seeker - I think cornholio was the first to post it.

As far as my numbers, I have done better but I am kind of on the comeback and what I like is that the book tells me what to do. Add 5 pounds here and do 5 reps. A No-Brainer. Works for me, gonna give it a try for 8 weeks. My bodyweight has gone up 4-5 pounds to date

 

[The Shadow]

Nice job...the weight will really start after week 3

 

[Cobin]

Whats the most amount of weight someones gained on this corn? How much of that was muscle? I will be doing this soon, I keep being delayed haven't been able to workout all this week or last.

 

[The Shadow]

Whats the most amount of weight someones gained on this corn? How much of that was muscle? I will be doing this soon, I keep being delayed haven't been able to workout all this week or last.

...the AVERAGE by nattys was 2.0 pounds per week for the duration....bf generally went up 2%...so


6 weeks at 200 pounds - 212 weight with 4 pounds of it being fat

 

[beastboy]

Corn, after I comeback from my AC surgery, how long should I wait to start this program...till I'm 100%?

 

[BodybuildingUniverse]

10/3

Barbell rows: worked up to 240 on my last set.

Bench: worked up to 245 for 5 good ones, probably could have ground out 7. Feeling weak in the bench but at least my push/pull strength is pretty even (rowing what I bench) Going to try and keep matching these two lifts up.

Deadlift: Got the 320 real solid that I could only get for 17 last week. Difference was STRAPS! remembered to bring em this week. Just for fun after the 20 I picked up 405 just to remind it that it aint shit - haha

These 20-reppers are TOUGH but my body is adapting pretty quickly

 

[The Shadow]

Corn, after I comeback from my AC surgery, how long should I wait to start this program...till I'm 100%?

...wait until the doc clears you to start exercising and work into it slowly

 

[BodybuildingUniverse]

10/6

Shrugs: 140's for 5 reps, holding the last rep as high as I can. Switched to dumbbells this week and feeling them better
Barbell Curl: 135 - 5x5. This is about the most I have ever done. Never ventured beyond a plate...
Dips: BW + 90-pounds in plates for the last set for 5 good ones. Feeling strong in these again
Squats: work sets of 5 reps with 365-370-370

 

[BodybuildingUniverse]

10/8

Stiff Legs: 1 workset of 20 reps with 245. These are new for me, never really did them so I am not sure hpw much I should be using. 20 reps is tough for me so I guess I'm where I need to be

Military press (seated): Worked up to 170 for the required 5. Much better now that I am doing them seated.

Squats: work sets of 3 reps with 365-365 and did 405 for 3. I have to say that my legs are feeling a bit burnt squatting heavy 2 days a week (especially this week where there was only a day in between due to my schedule). My previous routine was only heavy squats every 2 weeks, a high rep workout in between. I may alter things a bit if progress halts. Ugh!

 

[Edu]

whats the tempo of each rep.
And the rest between the sets.

 

[The Shadow]

Heavy - "if" progress halts on the squats....drop the stiff deads back to 10-12 reps..

 

[BodybuildingUniverse]

Good advice Corn, I am going to break schedule tonight and train with someone I am hoping to get to join me. Tempo is medium and rest period is short. A brief but intense 45 minutes

 

[Fortes]

Corn -

What do you think of replacing seated military press with a standing push-press/jerk?

And what of replacing the stiff-legged deads with romanians off of a 3" plate?

 

[The Shadow]

Wear - sounds good....

Fortes - absolutely on the push presses - do them in a rack.....the jerk form the floor might be too much for the lumbars - try it though. Romanians are fine - if you can do them off a platform then you are exceptionally flexible

 

[BodybuildingUniverse]

10/12

Shrugs: 145'-pound dumbells for 5 reps seated, holding the last rep as high as I can.
Barbell Curl: 140 - 5x5. This is about the most I have ever done curling. staying as strict as possible
Dips: BW + 90-pounds in plates. 3rd set had a partial tear in my pec and headed to the ER. Unexpected entry on the training log...