Sarge's Lifting Chronicles 2006-2007

[Protobuilder]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

There's not a good substitute for BB back squats. I'd suggest waiting for that rack. LoL Zercher squats might work but you still need a place to walk out the bar. You don't start it from the floor. CS already pointed out that front squats are a completely diff't move, as are overhead squats. B U T . . . if nothing else works, deads + front squats hit all the basic muscles involved int he back squat. It's a great combo, just don't make a habit of letting someone else hog the squat rack. LoL And stay off the Smith. It has nothing to do w/ anything. Better off doing front squats, IMO.

 

[jpt]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

good workout bro! deads looking good!

 

[*Bunny*]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

GOOOOOOOD MOrning
HOpe those carbies finally let you get some rest

Please clarify what this means for Bunny please. Thanks

 

[sbt2082]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Please clarify what this means for Bunny please. Thanks

Uh oh..Looks like Sarge has some splaiiiining to do
(reminds me of "I love Lucy" lol... "Lucy you got some splaining to do" )

 

[BiggT]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sarge.....DON'T USE THE SMITH, lol....it is better to wait an hour for the squat rack than to use the Smith, the back squat is what drives the progress in this routine, Mr. Smith will derail that.

On the first run through, I'd be in favor of back squats......if you want to do fronts on day 2, it is fine, but decide now and do them throughout without changing up or alternating. As long as the bar is racked across your shoulders and the elbows are high enough to hold a firm rack, the elbows are high enough, they don't have to be pointed at the ceiling, I can't get mine crazy high and I've been doing them for 14 years, as long as the rack is firm and you aren't tipping forward, the elbows are as high as they need to be, higher is always better though. About Zerchers....people love them.....I'll never understand it though, I can see if training for Strongman and you have absolutely NO access to a Conan's Wheel, or if you're incarcerated and the prison weight pile has no squat rack, lol, but other than that, I couldn't be bothered with them.

Also, I can't stress enough not to deadlift before you squat, you got away with it last night because you're early in the program, but you'll pay for it if you try it after week 3.......I'll do olympic lifts before squats always, but never deads......I know you were in a jam, but next time just ait for the rack.

What else......yes, olympic squats are ideally ATF, if not they are as low as you can humanly go. The tell-tale sign of an olympic squat is a high bar placement on the traps and a narrow to not quite moderate stance....sink them as low as you can get.

As for your pics, you look really good, man.....you're plenty lean enough, I think you'll get good results bulking, and don't be concerned if the abs fade.....you don't ever have to get sloppy to be stronger, but you will need to carry a little bit more bodyfat than you'd probably like, it is just the nature of the beast......if you could make noticeable gains and remain single digit bodyfat, everybody would just assume do that.

And......STAY AWAY from the Smith machine, it is a worthless peice of crap that exlemplifies what is wrong with modern gym 'culture'......the only thing you should use the Smith for is to stretch out on the frame.....or if you need a place to dump your gym bag.

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Thanks all for stoppin' in so soon

Sarge.....DON'T USE THE SMITH, lol....it is better to wait an hour for the squat rack than to use the Smith, the back squat is what drives the progress in this routine, Mr. Smith will derail that.

On the first run through, I'd be in favor of back squats......if you want to do fronts on day 2, it is fine, but decide now and do them throughout without changing up or alternating. As long as the bar is racked across your shoulders and the elbows are high enough to hold a firm rack, the elbows are high enough, they don't have to be pointed at the ceiling, I can't get mine crazy high and I've been doing them for 14 years, as long as the rack is firm and you aren't tipping forward, the elbows are as high as they need to be, higher is always better though. About Zerchers....people love them.....I'll never understand it though, I can see if training for Strongman and you have absolutely NO access to a Conan's Wheel, or if you're incarcerated and the prison weight pile has no squat rack, lol, but other than that, I couldn't be bothered with them.

Also, I can't stress enough not to deadlift before you squat, you got away with it last night because you're early in the program, but you'll pay for it if you try it after week 3.......I'll do olympic lifts before squats always, but never deads......I know you were in a jam, but next time just ait for the rack.

What else......yes, olympic squats are ideally ATF, if not they are as low as you can humanly go. The tell-tale sign of an olympic squat is a high bar placement on the traps and a narrow to not quite moderate stance....sink them as low as you can get.

As for your pics, you look really good, man.....you're plenty lean enough, I think you'll get good results bulking, and don't be concerned if the abs fade.....you don't ever have to get sloppy to be stronger, but you will need to carry a little bit more bodyfat than you'd probably like, it is just the nature of the beast......if you could make noticeable gains and remain single digit bodyfat, everybody would just assume do that.

And......STAY AWAY from the Smith machine, it is a worthless peice of crap that exlemplifies what is wrong with modern gym 'culture'......the only thing you should use the Smith for is to stretch out on the frame.....or if you need a place to dump your gym bag.

lol... ok, no Smith.

Nooooooooo I'm not trying to change up my program.. it was a "just in case shit" ideer

lol...cool!! Woohoo!! I can say i'm doing OLY Squats with conviction

Thanks man!!! LOL! I'm by NO means single digit bodyfat... I'm deff going to keep my "cheating" in check if I noticed bf getting sloppy... i'd like to stick around the 13% I was tested at if I could for sure.

haha, ok, ok.... Just say NO to using the Smith..got it

*NOTE*
my back is sore today mainly in middle traps area and erectors.

 

[mm107]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

yea listen to BigT, use the smith only for hanging your wraps on in between sets... lol

i know u can keep your BF in check trust me, eat clean and keep cheats to a minimum. Remember the more muscle you got the more calories u will burn, so in theory, since ur bulking and putting on muscle, eventually you will hit the point to where your 'bulking' cals are now your maintenece cals.

Great work bro, i love it when my errectors are sore, only when they are JUST sore lol

 

[BiggT]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

About the spinal erectors.....thats what separates the men from the boys. If you see someone in the gym who is well-built, you can tell if they are really strong or just a pretty boy poser by the spinal erectors.....the only way to build thick erectors are heavy and hard squats and pulls.

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

About the spinal erectors.....thats what separates the men from the boys. If you see someone in the gym who is well-built, you can tell if they are really strong or just a pretty boy poser by the spinal erectors.....the only way to build thick erectors are heavy and hard squats and pulls.

lol... what kinda gym do you go to?!

Everyone walking around shirtless??

Yes, i'm noticing .... They WILL be built up and have to compensate for all my old isolation movements now

 

[al420]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Week 2 Day 2 of Bill Star 5x5

Start Time: 6:30pm

5 minute incline walk on treadmill warm up... hoping the rack would be free when i walked back in the weight room...

Walk in... and the "Big Guy" ... friggin' huge... 6'5" like 400 lbs, not bashing, he's strong as HELL... was doing shrugs with like i dunno 1,000 pounds, lol... Rack was taken

BTN PP
75x5
90x5
105x5
120x5


Dead Lifts
135x8 (warm up this time )
215x5
257x1 (straped up) x 4
300x5
342x5 (over/under)

... those beat me up, toast...

Light Squat Day, Thank Jesus
115x5
137x5
165x5
165x5

End Time: 7:25pm


Erectors... SHOT fine now... but literally felt them throbbing on the drive home.

Workout Rating: Blah... during deads... pretty numb, just went through the motions... least I hit all the lifts I guess

I would not recommend doing squats after anything on this program. Your deads look great. Some of these workouts can leave you wanting more for sure, but just wait till workout 3 this week - it will be a bitch.

Keep working hard and eating good.

EDIT: Note to self - read other replies before replying. Especially when all the big boys are chiming in.