Sarge's Lifting Chronicles 2006-2007

[SgtSlaughter]

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

I'm not sure about the "more isolation lifts to burn cals" rationale, although there's nothing wrong with throwing some higher-rep stuff in for hypertrophy/fun. If you want to give your metabolism a kick in the ass HIIT a few times a week should do the trick.
Also, I have zero knowledge of/experience with the Smith, but it seems like there'd be a danger of developing bad habits and weak points that could come back to haunt you when you return to regular squatting.

haha, i dunno about the "more iso. lifts burn more cals" either... sounded good Definetly very sweaty lifting sessions with super and giant sets ... I'm going to work my ass off like before and hope to achieve similar results as before... those results being leaner and gained LBM.... if I HAD to throw out a goal weight it'd be no less than 205 lbs end result. If I can work some magic somehow i'd like to be 210 but that may take alot of work, lol... being 216 now.

(Point of Reference: last cut start weight 196lbs FAT end weight 189.5lbs leanest i've ever been)

(of course with diet pretty spot on)

Smith: ok... I hear ya, we'll c what my back likes more the smith or leg press. I'm thinking leg press

 

[the-short-one]

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

what's going on in here?! Don't make me

 

[SgtSlaughter]

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

what's going on in here?! Don't make me

Everyone needs a good whippin' now and again. It's good for the soul.

 

[jpt]

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

you lifitng today or tomorrow?? let me know how it goes!

 

[SgtSlaughter]

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

you lifitng today or tomorrow?? let me know how it goes!

not sure yet. don't worry, i'll post it when i do.

 

[SgtSlaughter]

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

50lbs of shit in a 5lb bag...here we go:


Day 1
Leg Sled 5x5, 2x8 backoff
CGBP 4x5, 3x3
T-Bar Row 4x5, 2x8
Seated DB Shrugs x-x

Day 2
Cardio
Plyo work, bodyweight dynamic exercises

Day 3
Leg Sled 3x10
Push Press 4x5
T-Bar Row 4x5, 2x8
Cardio

Day 4
Cardio
DB OHP 3x8
Flys
Seated Rows

Day 5
Leg Sled 3x8
CGBP 4x8
DB Bench 4x6

6 cardio
7 OFF

this is a very rough template.

And upon furthur review of my time, ect... with help . Came to the conclusion that 3, 4 days MAX is what i really can only allocate to training & cardio

This is going to be fun figuring out, lol...

Made a new thread for people that don't read my log to comment in if they have suggestions too... so let's keep the commentary on the new training here:
http://www.elitefitness.com/forum/showthread.php?t=514090

 

[SgtSlaughter]

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

10/25/06

8 minutes treadmill walking

Testing New lift for numbers...

T-Bar Row: 25lbs* x8, 45x10, 65x5, 80x5, 100x5, 110x5, 120x5, 140x5

BW Chins: 3 reps (done before last set of rows - last minute thought)

*Poundage not including T-bar weight... whatever that may be?

Supported Row felt GREAT!

Dumbell Shrugs:
65's x 10, 85's x 8, 95's x 8, 105's x 8, 115's x 10

Felt beautifully ...strapped for last set of shrugs with new straps... omg... my old straps are goo compared to how these are...padding is sweet too

Lat Pull Downs: 120x8 , 140 x 8


... feeling lifts out see how they affect everything... lat pull downs were fine, didn't need to keep going with them.

10/26/06

10 min. treadmill walking.. ran a minute... sprinted about 60 seconds.

13 min. step mill 8 speed...10... 12... 14... back down to 6 and 4 to catch my breath... oh man, i gotta ease myself into HIIT ...that kicked my ass.

Step ups (Box height is high enough for my upper leg to be parralel to the floor...pretty high step):
BW for 10
20lbs x10
30x10
45x10
55x10
... fine, no problems... just hurtin' from the step mill still, lol

Bulgarian 1 legged squat:
BW x 5 (each leg)
.... then the stupid idea of grabing 25's ... did about 3 each leg, lol.

Those are HARD... made my knee feel funny (in a bad way) have to review form again online to double check.

EDIT: I forgot... didn't write down most of todays in my handwritten journal. I also tried front squats... just the bar 10 reps or so... smooth.

 

[wakefib]

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

10/25/06

Bulgarian 1 legged squat:
BW x 5 (each leg)
.... then the stupid idea of grabing 25's ... did about 3 each leg, lol.

Those are HARD... made my knee feel funny (in a bad way) have to review form again online to double check.

when you get tired of these do just basic single leg squats. i did them today, very tuff. and don't forget about trying single leg sldl's. to be honest i tried these today and i didn't like them to much, but maybe they will work better for you.

 

[SgtSlaughter]

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

when you get tired of these do just basic single leg squats. i did them today, very tuff. and don't forget about trying single leg sldl's. to be honest i tried these today and i didn't like them to much, but maybe they will work better for you.

Thanks for the ideas. Eh... I'm not ready to bend like that yet (SLDL, 1 leg or otherwise).

 

[Tweakle]

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

good to see your back's not getting aggrivated by the tbar

you could try the bench row I use, stack the flat bench up on reebok steps on spacers so it simulates a pendlay row and reset at the bottom of each rep.. I find having a slight slant on the bench helps ( 5 spacers at the back, 6 at the front) and pull the bar so it bangs on the bottom of the bench

of course if the bench is too thick then that won't work