My Quest to COMPETE - BEAT THE DISEASE!

[JKurz1]

I am all over it bro.......


October 28th, we meet for lunch then head up to Alliance......what time? Mark your calendar.

 

[JKurz1]

Oh and BigT -

WIll you post your exact training routine...everything from time of day, to sets, to reps.......I would LOVE that...

 

[BiggT]

Yep.....I workout after work, I usually get to the gym around 5:00 or 5:30....again,this is an outline, it can get a little instinctive, but I always train 3-4 main lifts in a 3 week block, then I tweak, either changing a main lift or cutting/adding volume and or frequency.....just flip through my log to see how I handle that.

This is what I typically do for a 3 week block

Sunday:

Behind-the-neck push press: 5-5-5-5-3-3

Flat Bench: 5x5...add weight each set

Incline Dumbells : 4x12

Monday:

Power Clean (heavy singles, then backoff to 3x3)...alternate w/ DL so there is 1 DL session
Back Squat (5x5, some backoff sets of 8 if I feel up to it)
Chins (5 sets at bodyweight)
Hammer Curls (4 sets of 8 or so)

Tuesday: OFF

Wednesday:

Power Snatch: (6 doubles)

Front Squat (5x5 same weight, then 2 or 3 heavier singles)

Barbell Row (5x5 add weight each set)

Thursday:

Strict Standing Overhead Press (5x5, add weight each set)

Close-Grip Bench (5x5 same weight)

Dips (4-5 sets)

Friday:

Back Squat (work to a triple with what I plan to use for 5 on Monday)

Jump Shrug (5 sets of 5 or 6)

Barbell Curl (4 or 5 sets plus one backoff set of 12 or so)

***Before all workouts when I squat, I'll do 2 sets of decline situps.

 

[JKurz1]

You know I need more volume than that bro...need a good 70 minute routine....

 

[BiggT]

The volume is deceiving on paper, man....there is no fu fu stuff so it won't look like exercise after exercise after exercise on paper, but the quality per lift is high.....If you feel you need more volume, add 2-3 backoff sets of 8-12 to all main lifts, and instead of 5x5 ramping weight, you can do 5x5 straight weight.....it is very deceiving to look at on paper, but the volume/workload are high in practice....every workout will take over 70 mim..

 

[JKurz1]

The volume is deceiving on paper, man....there is no fu fu stuff so it won't look like exercise after exercise after exercise on paper, but the quality per lift is high.....If you feel you need more volume, add 2-3 backoff sets of 8-12 to all main lifts, and instead of 5x5 ramping weight, you can do 5x5 straight weight.....it is very deceiving to look at on paper, but the volume/workload are high in practice....every workout will take over 70 mim..

ThUIRSDAY Oct 5
I decided to give Standing OH press a try, not a push press per se, but unracked the weight at delt level, down to lower chine area and forcing to lockoutout….I remember a few months ago doing these and I had logged 85lbs for 6 reps and 90lbs for 4 reps as my last set….yesterday, I got 115lb for a good 6……80lbs was my warmp for 15reps…lol….then I did some bullshit, dbell rear delts, lat raise, 4r5lbs plat raise for 15 reps x 2…and some heacy close grip decline press with 140lbs when I used to use quarters….lol…so strength is coming back……also, in regards to proper benching, I wanted to see my form…..a few months ago, 135 was a fing struggle….weak, depleted struggle…I was such a girl…I think I finished my last true benching set a few months ago with 145 for 5-6 reps,.,.,,,,yesterday 135 was like candy…….a simple 15 reps slow, rest on chest and accelaterate,,,,finally felt like a girls weight again!


So today is the dreaded off day and my stomach is killing me…….bu the end of the day, I know I will feel like I am dying cause for some reason I always do. I feel good Monday and Tuesday, then thurs and fri come around and the numbness, running nose, cold sensations kick in hard. Its like I am having wd symptoms for heroin (not that I know what that is like)……..

So, I did my cardio, 3.0 at 12% for 20 minutes…..then I did a quick 15reps circuit of every machine in my gym, abs and out………..

I am taking in 200g of carbs in my first three meals and ZERO for the rest of the day aside from greens and veggies……I was thinking of doing some quad exercises, high rep close feet squat, leg press etc….but its probably a shitty idea. SHITTIER part is that its cold, rainy and gloomy out so no one will walk (ie my gma) which makes the night even longer and more BORED! Cardio?

 

[JKurz1]

Geez no responses...........FRIDAY Oct 6th........

May switch things up today and give my lower back another break (24 hours aint enough) when you think about the shit it goes thru, I am lucky to be ok....first off I sit all day, then I do str8 leg deads on tues, standing oh press wed, and then deads again on friday PLUS 20 minutes of 12% incline walk........all these factors and I am lucky to be walking...I think thats what might be making my stomach feel like its torn to shreds.......so if I do some chest work today I crank deads tomorrow (or try to)

 

[JKurz1]

Oh and do I go up 5lbs or 10lbs on each 5x5 from last week....this is what I did:

HEAVY DEADS
3 WARM UP
195x5, 205x5, 215 x 5, 220x5, 235x5 , 285 or 295x1 (cant recall)
WIDE GRIP PULL DOWN
3 X 6 TO 10
CORNER T BAR ROWS
4 X 6 TO 10
REVERSE GRIP PULLDOWN
3 X 6 TO 10

BARBELL SHRUGS
4 X 8 TO 12

 

[JKurz1]

Tone - Where the hellll are you brutha?

 

[JKurz1]

Saturday October 7th........down 3lbs, to 167 thinking it was water loss but from 150 to 167 since 9/1/2006 really isn't too much to brag about....if I did it dirty, I could prob. be 180 by next week.......my muscles. body are probly craving for me to do that.........however since this is the day after my deadlifts and my back (lower) is killing me so much I want to die.......don't know what to do about it but it's fucking up my stomach big time...this is what I have to say about yesterdays deadlifting session.................
9/1/2006 deadlift to finish was 205x1..............




















305 MUTHA FERSSSSSSSSS!!!!!!!!!!!