Sarge's Lifting Chronicles 2006-2007

[SgtSlaughter]

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

looking like a

Thanks bro!

NICEEEE workout Sarge Props to getting up early and getting it outta the way too!!!

thank ya, thank ya!

 

[*Bunny*]

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

lol..Early... it's SUNDAY, come on now... you know i like my

lol...nice I wanna see Buns'... Buns doin' ATF
... from behind preferably... or a side/rear angle would suffice Hahahahaha

I did get a few "OMG... is he Reeeally holding his balls like that in the open... right by that bench there!?!?"

Yeah, deff going to take my time with dips... i just wanted to get the hell out, lol

DB holds were not for strech purposes... for grip strength. On the last hold... 2 seconds after what i typed, it started peeling my fingers open... I need to work on grip.

Thank you *B_Bunny*

Ouuu that's why I asked about the DB's ... help with my grip. Thanks for the idea.

THANK YOU BrothaFAM...

 

[SgtSlaughter]

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

I was laughing when you said you hit the gym "early" at 10:43 AM too, lol. Nice workout......deadlifts can be tricky to manage for a natural puller. Like you, I have always had a dispropotionately strong deadlift. Leverage-wise, I was just built to pull, and it can blow you out handling all that weight if you don't manage it correctly. I either save them for a peaking phase and just train all olympic lifts or I alternate them weekly w/ an olympic lift.

Since you're doing the single factor program, I won't talk about loading and deloading/peaking. I forget if you were good enough at the olympic lifts or not, you'll have to refresh my memory. What you may want to do is deadlift heavy one week, then the next week do power cleans from the floor followed by clean pulls from the floor (if you suck at power cleans, make it clean pulls from the floor followed by jump shrugs from the rack).....I typically HATE to advise somebody just beginning this type of training to start alternating shit in and out, but there are always individual exceptions, and while you were blessed with a good deadlift, it is so much more weight than you use on anything else, it will drive you into the ground quick if you mismanage the workload.

Also, before I forget, nice job on the rows....it's nice to see somebody with a good bench:row ratio, keep getting better at the rows and it drives the bench up, which grows your shoulder girdle like crazy.

Ya seriously... I guess I realized why I've never tried to go for 25 reps of them in a workout before, lol... damn they are debilitating.

I can do power cleans (clean pull to front squat right?... too many variations i get confused ).... I like that idea... alot.

Sweet!!! Thanks!!

Are you serious?! My shoulder girdle is going to grow like crazy? Exxxcellent! lol... more V taper here i come

If it's just some lingering erector fatigue and tenderness, that's par for the course on Day 3 (especially while you're changing plates for the rows ramp). One thing I find helpful is some active recovery on Thursday and maybe even before Friday's workout (assuming a MWF layout). Try a set or two of light, high-rep (10-15) hypers on Thursday when you do your cardio, or even some GMs with very light weight at home if you don't get to the gym.

Of course, if deads are blowing out your CNS even with the ramped sets, T's plan is the way to go.

I'm already doing hypers though... i think it's a blend of CNS saying to me "I hate you" and my erectors saying "Do this to me again and your not getting out of bed in the morning fucker" lol

OUUU GM's at home... good idea!! damn... i forget I can do stuff here

I think i'm going to incorporate Cleans for sure.

I LOVE the push pressing (OHP movement...period) i'm doing too.

hmm... should i use a max i did a while back with cleans to plug it in?

 

[SgtSlaughter]

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

Power Cleaned 215 x 1 on July 30th

... I remember it being very slow and probably sloppy though, lol...

maybe plugging in a max of 185 would be good to start?

 

[SgtSlaughter]

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

Ouuu that's why I asked about the DB's ... help with my grip. Thanks for the idea.

THANK YOU BrothaFAM...

... Ohhh reeaallly?! waxin' it, eh

I'm going to do farmer's walks next time
... just pick a weight that your NOT comfortable with and walk around until you drop it, lol... that's the basics of it. Or you can have a set course, like walk to the deadlifting area (or whatever you have in one of the corners, ect, ect)... and walk back... then go heavier

Anytime SFAM

 

[BiggT]

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

Sarge......power cleans are caught high, a front squat above paralell is called the 'power position', hence the term power clean, lol.....the weight is lighter than you'd use with squat cleans because you catch them higher.

Be very conservative when plugging in the max, these are much different than a static lift, and 5 more lbs can feel like 50 if your technique isn't right on.....if I were you, I'd go 5x5 at 135 and add 5-10lbs each time you do them, this will guarantee you don't overshoot and develop bad habbits with them, go much heavier on the clean pulls.....I would finish the power cleans, then go right into 4 sets of 3 clean pulls, pyramid the clean pulls, and although it might not be possible at first, shoot for your top set to be at least 100lbs more that your top set of power cleans, on the clean pulls, the bar doesn't need to be any higher than belly button height, don't pull with the arms and do a cheating upright row.......this is a way to pull from the floor without your CNS getting demolished by deadlifting every single week......of course you'll deadlift every other Wed.

Yeah, the bench is the upper body press (save for declines) where you can handle the most weight possible, it overloads the upper body, giving the entire shoulder girdle a reason to get bigger.

 

[SgtSlaughter]

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

Sarge......power cleans are caught high, a front squat above paralell is called the 'power position', hence the term power clean, lol.....the weight is lighter than you'd use with squat cleans because you catch them higher.

Be very conservative when plugging in the max, these are much different than a static lift, and 5 more lbs can feel like 50 if your technique isn't right on.....if I were you, I'd go 5x5 at 135 and add 5-10lbs each time you do them, this will guarantee you don't overshoot and develop bad habbits with them, go much heavier on the clean pulls.....I would finish the power cleans, then go right into 4 sets of 3 clean pulls, pyramid the clean pulls, and although it might not be possible at first, shoot for your top set to be at least 100lbs more that your top set of power cleans, on the clean pulls, the bar doesn't need to be any higher than belly button height, don't pull with the arms and do a cheating upright row.......this is a way to pull from the floor without your CNS getting demolished by deadlifting every single week......of course you'll deadlift every other Wed.

Yeah, the bench is the upper body press (save for declines) where you can handle the most weight possible, it overloads the upper body, giving the entire shoulder girdle a reason to get bigger.

ok... i think i'm going to have to take a vid of myself. if i'm going to start doing them frequently i want to do them right.

I know off the bat I don't shrug it up right... but i'll let u cirtique my entire form.

5x5 Power cleans @ 135... same weight for entire workout?

Looked it up just to see it done again...right (Jerk too...but just the clean part, lol). http://www.youtube.com/watch?v=k7ICXetxTj8
... crazy amount of weight

Thanks T ... I can't wait for you to disecct my form lol

 

[BiggT]

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

That was a squat clean.....but the pull is the same in the power version, it just isn't enough weight to cause you to have to drop under into a full front squat.....it is less taxing as right now squatting 3 times a week is all the leg work you'll be doing.....and yes, don't jerk when you're done......if you can post a vid, I can tell you if you need work and what you need work on.......and yeah, start out all 5 sets at 135.......then do 4 sets of 3 progressively heavy clean pulls. This keeps you pulling from the floor and every other week allows you to deload from the deadlift and hit it fresh and heavy the next.

 

[SgtSlaughter]

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

ohhh... ok.

You will have imcoming PM with vid links shortly

So Power Clean is the same minus full front squat... just a little knee bend and catch over clavical/front delts, right?

 

[BiggT]

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

yeah....anything above paralell is considered a power version.....typically it is about a quarter squat......at the height of the final pull (jump shrug when you're on your toes) you relax the elbows, which should be pointed out, when you feel the bar reach about belly button height is when you pull yourself under.... DON'T pull the bar to you with the arms....pull yourself to the bar by dropping under it as you whip around the elbows......you should hear your feet stomp into the floor as you catch, this isn't totally necessary, but trying to do this keeps you fast and explosive, which are good habbits to develop from the get go.