Sarge's Lifting Chronicles 2006-2007

[ck2006]

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

heh, yeah.. i like green. My old back avatar was green as well (as seen in my gallery).

Yup, that was me about 15lbs ago

hottie!!! If that was you 15lbs ago, hmmmmmm HOTTIE

 

[neoguri]

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

i never trained abs until about a month ago, and i started with declines it burned...

but it has made a difference for me... i feel my abs getting stronger quickly. yesterday i used a 45lb plate on my last set of decline situps, got 8, with slow good form. i keep my knees together and feet together tight/snug under the ankle barpad, but keep my legs as relaxed as i can and focus using my abs to contract.

i regret neglecting my abs earlier in my training. they are helping me tense harder and squeeze through my squats, pullups, and i especially/oddly feel them helping me through my benchpress... i benched 190x5 heavy set week 2 day1, and felt like i had more in the tank. i was flying high until i saw a guy probably around my size (maybe 15lbs max heavier) work with 285 for multiple clean sets/reps... i was like then and told myself he's a and realized i got a long way to go

good luck and enjoy the ab soreness! hope the declines keep working well for you and help u achieve new PRs.

 

[SgtSlaughter]

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

Crossy: Thanks man, yeah it's great... my back is loving the time off lol, i was getting used to growing and getting stronger without the soreness though

CK: Your too sweet.

Neoguri: Thanks for the well wishes!! Great job on your progress thus far!

 

[SgtSlaughter]

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


October 31st 2006

Day 1:
Flat Bench (one week 5x5, the next week to 1x3, the next to a heavy single)
BW Dips (until I can crank them out easier, than add weight.)
Something for triceps (assorted fluff)
Cardio

Day 2:
T-Bar Row
Hammer low row
Chins
Biceps gallore

Day 3:
Off - Cardio

Day 4:
Light Bench
Push Presses
Incline Dumbells
Seated D-Bell powercleans (not an explosive lift, more of a combo shrug/ rotator cuff move)?
Assorted shoulder fluff

Day 5: Whatever leg work you can handle...
Like Bunny said....either do cardio on off-days or in the AM (I prefer the AM).....or you can just bag it, this isn't the end of the world.....get a huge bench, work the upper back/traps however you can so it is thick, and your low-back will mend in time....Seated GMs are great for rehab btw, try them out.....but I say keep cramming in the calories and go for a 3 plate bench (which I feel is more than do-able for you in the next several months)

Day 6 & 7:
Off / Cardio

Bumping for myself.

Today is Day 1 of "Sarge goes for a Big Bench, and avoids burnout with heavy pulling"

I have no idea what i'm using for weights tonight, have to look back in my written journal to reset back a few weeks.

Tonight will be quick and painless... do some HIIT cardio after the weights probably.

 

[FFQuads]

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

October 31st 2006

Bumping for myself.

Today is Day 1 of "Sarge goes for a Big Bench, and avoids burnout with heavy pulling"

I have no idea what i'm using for weights tonight, have to look back in my written journal to reset back a few weeks.

Tonight will be quick and painless... do some HIIT cardio after the weights probably.

That is going to be some fun shit there!! I think your going to have a good time. Just pick some movements (bench...etc) and get them big!!!!

 

[Cynical Simian]

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

Im starting to get annoying with all this hatin' seriously.

You just realized this?



I'm so banned for this.

 

[*Bunny*]

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

You just realized this?
I'm so banned for this.

 

[SgtSlaughter]

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

get a room

 

[SgtSlaughter]

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


October 31st 2006

Day 1:

CGBP (one week 5x5, the next week to 1x3, the next to a heavy single)
Barx12, 95x6, 115x5, 135x5, 155x5, 175x5 ... good weight choice I think, only had to grunt out that last rep on 175.

BW Dips (until I can crank them out easier, than add weight.)
x8, x8, x5 (failure... could have been 6, dunno... kinda in a fog trying to get the last few reps there)

DB OH Extention: 40x7, 45x8, 50x7 (I think i'm going to do French presses and stick with those next time... I don't like the close grip with a single DB)

A few random BW Standing Calve raises... 10 Decline Ab Crunches... omg, hopefully that helped them a bit... going to do 10 more in a few days and hit them like that until they don't cripple me, lol

Cardio:
8 minutes walking treadmill 3.0 - 3.2 speed
4 minutes HIIT Step mill up to 8-12 speed
10 minutes walking tread 3.0-3.2

Felt great... finishing my protein drink with juice/h20 ... then being a candy glutten ... "1 for you... 2 for me... 1 for you... 3 for me"

 

[Cynical Simian]

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

You should've just used candy as your PWO carbs.

IMO, a good plan would be to do BWx3x7 or BWx3x6 on dips next week (essentially resetting since you overshot today) then adding weight, maybe 2.5 pounds per week, while keeping the reps the same.