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Sarge's Lifting Chronicles 2006-2007

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

al420 said:
Gotta love those 5 star workouts. Good job bro - your throwing that shit around -
Hell yah! Thanks bro... :) I really was... i need chalk cuz throwin' the Cleans up had to go get paper towels and some cleaner spray bottle and use it on my hands inbetween sets cuz the sweat runs down my arms into my palms... fuggin' blows... I've never tried chalk; may have to give it a go and see if they care, lol.

ChinkNasty said:
i love the comment about the erectors not talking shit anymore...hahah good lookin workouts man
lol, thanks! Yeah, they koo now :)
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Quote:
Originally Posted by Dimples
Work out looks AWESOME!!!!


Thank you!! It was... felt friggin' great!


sgtslaughter said:
hola! :mexican:


Thank you!! It was... felt friggin' great!


Your funny!!! Just noticed the "originally posted by" LOL!
One day I might just show you the dimples on my ass then it won't be sooo cute. LMAO! j/k

Hope you have a good one tomorrow! :)
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Nice liftin'.....yeah, chalk is a MUST...........in my honest opinion, the reason you feel so good is BECAUSE you're alternating the cleans with the deads, lol.....the erectors are a non-issue once conditioned, the problem with deadlifting from the floor weekly is CNS burnout when you're yanking on double bodyweight and much more for reps week in and week out. You'll hear lots of different opinions on 'speed deads' and light deads, but personally, I have found them to be totally useless, it's not like the deadlift is a technique heavy lift and the extra practice will help, and at 65% you're slinging around what? 260 lbs? that's not gonna help you pull anything worthwhile......you might as well clean and clean pull.

If you're dying to DL every week and do a plan like you laid out......you can do something like this.....Power Cleans (5 doubles or triples), Clean Pulls (4 triples), then take the weight on the bar from clean pulls and go right into deadlift warm-ups and work your way up.....however, if your CNS is blown out after the second workout and everything goes down the crapper, you've been warned, lol......if you do well on it (which is possible) I will be beyond impressed. One thing......this kind of workout is better for an upper/lower split or some type of split because when you add in squats and presses, you're looking at about a 2.5++ hour workout, which is alright as long as you're well-fed, but some find it mentally draining.

On the bench......I'd do something with the reps if you're stuck.....Make the heavy day a day to cycle between triples and singles weekly, and make the second day a 5x5 or 5x8 day.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

whats up SGT! Not using chalk yet?! Your crazy lol. Rubbing the chalk on my hands really puts me into the lifting mode. As i rubb im really concentrating on crushing the bar.

I like BigT's suggestions...Im switching my deadlift to Friday to go with my work/school schedule. Workouts looking solid Sgt!
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Thanks guys!!! Will type a detailed response a lil' later... busy busy.

until then... I have no clue how i would set up the triples for bench.

A new routine sounds appetizing... I'll have to look into that :)
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sarge.....don' think of it as a NEW 'routine'....it is just a little adjustment to what you are doing, which is not a routine, but a way of organizing training to foster progress, lol.......What you'd do is on the heavy bench day work up over 3 progressively heavier sets of 5, then hit 3x3 at the same weight one week, the next week is 3 progressively heavier sets of 5 and 3 singles at the same weight, then a backoff set of 8 on the day you do the singles to add to the volume......then the second bench day would be 5x8 adding weight each set.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
Workout rating... 5 Stars out of 5... feelin' Gooooooooood :D :beer:
Nice workout Sarge! :)
Question, how much cardio have you been doing?
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

mm107 said:
whats up SGT! Not using chalk yet?! Your crazy lol. Rubbing the chalk on my hands really puts me into the lifting mode. As i rubb im really concentrating on crushing the bar.

I like BigT's suggestions...Im switching my deadlift to Friday to go with my work/school schedule. Workouts looking solid Sgt!
LoL! na, no chalk... never had the chance to try it, guess i'm going to have to buy my own and chalk it up :chomp: :evil: :D

Thanks BRO!!

BiggT said:
Nice liftin'.....yeah, chalk is a MUST...........in my honest opinion, the reason you feel so good is BECAUSE you're alternating the cleans with the deads, lol
lol... oh yah... good point, alot of truth to that I'm sure! Ok, i need to buy some chalk damnit!

.....the erectors are a non-issue once conditioned, the problem with deadlifting from the floor weekly is CNS burnout when you're yanking on double bodyweight and much more for reps week in and week out. You'll hear lots of different opinions on 'speed deads' and light deads, but personally, I have found them to be totally useless, it's not like the deadlift is a technique heavy lift and the extra practice will help, and at 65% you're slinging around what? 260 lbs? that's not gonna help you pull anything worthwhile......you might as well clean and clean pull.
Hrrmmm, great points... I want to drive up my Power cleans then :evil: And I'll add in chins or some accesorie work like that.

If you're dying to DL every week and do a plan like you laid out......you can do something like this.....Power Cleans (5 doubles or triples), Clean Pulls (4 triples), then take the weight on the bar from clean pulls and go right into deadlift warm-ups and work your way up.....however, if your CNS is blown out after the second workout and everything goes down the crapper, you've been warned, lol......if you do well on it (which is possible) I will be beyond impressed. One thing......this kind of workout is better for an upper/lower split or some type of split because when you add in squats and presses, you're looking at about a 2.5++ hour workout, which is alright as long as you're well-fed, but some find it mentally draining.
I might try this for fun... sounds rough :evil: My spinal erectors are conditioned now so I'd like to see how my body takes the beating now :)

On the bench......I'd do something with the reps if you're stuck.....Make the heavy day a day to cycle between triples and singles weekly, and make the second day a 5x5 or 5x8 day.
---------------------------------------------------------
Sarge.....don' think of it as a NEW 'routine'....it is just a little adjustment to what you are doing, which is not a routine, but a way of organizing training to foster progress, lol.......What you'd do is on the heavy bench day work up over 3 progressively heavier sets of 5, then hit 3x3 at the same weight one week, the next week is 3 progressively heavier sets of 5 and 3 singles at the same weight, then a backoff set of 8 on the day you do the singles to add to the volume......then the second bench day would be 5x8 adding weight each set.
Green ^^^

Yes, true... my bad, lol... adjustment to training, i meant :)
ok... let's lay this out because i'm benching tomorrow and I have no clue wtf to do... I have the same max I started with I think... 200x4 Flat BB Bench... (I've only been training chest really since 1 year ago... but since then i've blasted it from various angles and rep schemes)
so Day 3 bench day would be...
95x5
115x5
135x5
185x3
185x3
185x3
? or should I go heavier, not sure if this is a continuation or a new ramp up
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

*Bunny* said:
Nice workout Sarge! :)
Question, how much cardio have you been doing?
:D Thank you *B_Bunny* :kiss:

Cardio... uhhh, is that English, yo no comprende... jajaja

:lmao:

Not much... BUT!!!... my workouts are faced paced, i'm soaked when i'm done... and i'm not eating as sloppy as before :)

I jumped rope last week :verygood:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sarge, the Day 3 bench is the second bench workout of the week, so use that for the 5x8 day, this is just a day to add weekly volume, pyramid up over 5 sets and finish off with a weight that you could probably hit 10 or so with, but stop at 8, and add 5lbs to it the next week. One Day 1 bench, I'd do 115x5, 135x5, 135x5, 190x3x3, 155x8-12. Then the following week go 115x5, 135x5, 155x5, (you may want to do 185x1 to prime the CNS for the heavier singles) 225x 3 singles, 155x8-12, the next singles workout try 235 x 3 singles. Try this for a month, that 2 workouts with triples and 2 workouts with singles, it should nudge up your 5 rep weights.
 
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