Sarge's Lifting Chronicles 2006-2007

[SgtSlaughter]

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

lol. what? I thought it was good. Fuck off

 

[SgtSlaughter]

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

Program Review & Slight update

Day1:
CGBP
Week1 – 4x5, x8
Week2 – 4x5, x3
Week3 – 4x5, x1
Dips: 3x8
Decline Weighted Abs: 3x8

Day2:
GP Row: 4x5, x3
Cable Low Row: 3x8
Lat Pull Down: 3x8
DB Shrugs 3x15
Other miscellaneous back rehab movements

Day3: Off

Day4:
BTN Push Press: 4x5, x3
DB OHP: 3x8
CGBP 3x8
DB Side 2x8
DB Rear Mod 3x8
Decline Weighted Abs 3x8


Day5:
Front Squats: 3x8 or 10 (will be adding weight again)
Lunges 3x8
Farmers walks 3x30
Hammer Curls
Tricep Complex

Day6: off
Day7: off

In 3 weeks Review again. If my back is ok with the GP Rows and Squats weekly Add in another Squat day. After another few weeks of that, review again and Add in GM’s possibly… and eventually Deadlifts again.

Please don't reply and quote this whole damn thing, lol.

If you have input just type it up. I welcome all constructive crit. as long as you can back it up and tell me why. I most welcome advice from Prac.Prog. cuz I haven't invested in that yet.

 

[ChinkNasty]

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

lol. what? I thought it was good. Fuck off

lol

 

[HiDnGoD]

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

If you have input just type it up. I welcome all constructive crit. as long as you can back it up and tell me why. I most welcome advice from Prac.Prog. cuz I haven't invested in that yet.

???

 

[enigma4dub]

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

he is refering to a training book, practical programing.

 

[SgtSlaughter]

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

Sunday's Macros:

Total: 3426
Fat: 111 1000 30%
Sat: 51 458 14%
Poly: 10 86 3%
Mono: 38 338 10%
Carbs: 294 1097 33%
Fiber: 20 0 0%
Protein: 313 1250 37%
Alcohol: 0 0 0%

2 day's (7 days of pure clean eating) until I can have an approved (Bunny Stamp) reward meal. I'm already having cravings like a prego woman

Reese's cups, roni' deep dish pizza, beer, meatloaf, mashed potatoes, ... ok, well that's enough of that.

Those steak, egg, pepper, cheese super huge subs I used to get a lunch a few times a week would be nice too

Maybe I'll be a sumo wrestler next year, LOL.

 

[the-short-one]

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

Sunday's Macros:

Total: 3426
Fat: 111 1000 30%
Sat: 51 458 14%
Poly: 10 86 3%
Mono: 38 338 10%
Carbs: 294 1097 33%
Fiber: 20 0 0%
Protein: 313 1250 37%
Alcohol: 0 0 0%

2 day's (7 days of pure clean eating) until I can have an approved (Bunny Stamp) reward meal. I'm already having cravings like a prego woman

Reese's cups, roni' deep dish pizza, beer, meatloaf, mashed potatoes, ... ok, well that's enough of that.

Those steak, egg, pepper, cheese super huge subs I used to get a lunch a few times a week would be nice too

Maybe I'll be a sumo wrestler next year, LOL.

you're killing me with the list of banned foods.

stopit.

 

[ck2006]

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

Program Review & Slight update

Day1:
CGBP
Week1 – 4x5, x8
Week2 – 4x5, x3
Week3 – 4x5, x1
Dips: 3x8
Decline Weighted Abs: 3x8

Day2:
GP Row: 4x5, x3
Cable Low Row: 3x8
Lat Pull Down: 3x8
DB Shrugs 3x15
Other miscellaneous back rehab movements

Day3: Off

Day4:
BTN Push Press: 4x5, x3
DB OHP: 3x8
CGBP 3x8
DB Side 2x8
DB Rear Mod 3x8
Decline Weighted Abs 3x8


Day5:
Front Squats: 3x8 or 10 (will be adding weight again)
Lunges 3x8
Farmers walks 3x30
Hammer Curls
Tricep Complex

Day6: off
Day7: off

In 3 weeks Review again. If my back is ok with the GP Rows and Squats weekly Add in another Squat day. After another few weeks of that, review again and Add in GM’s possibly… and eventually Deadlifts again.

Please don't reply and quote this whole damn thing, lol.

If you have input just type it up. I welcome all constructive crit. as long as you can back it up and tell me why. I most welcome advice from Prac.Prog. cuz I haven't invested in that yet.

Why? hee hee what is the Prac.Prog.?

 

[al420]

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

If my back is ok with the GP Rows and Squats weekly Add in another Squat day. Yes, Prac. Prog will tell you to squat 2 0r 3 times a week depending on goals, etc.

After another few weeks of that, review again and Add in GM’s possibly… and eventually Deadlifts again. Deadlifts would be much better IMO.

Please don't reply and quote this whole damn thing, lol. I will do what I want when I want.

If you have input just type it up. I welcome all constructive crit. as long as you can back it up and tell me why. I most welcome advice from Prac.Prog. cuz I haven't invested in that yet.

Here's the thing - you just need to buy it cause it will overhaul your current mindset. It will explain all the how and why - it address' hypertrophy - but most importantly he explains all the details about the "why" before he goes into how to determine how you should train. It is not an anti BB book at all, but it is a very pro on the snatch, clean, jerk, squat, press, bench, deadlift, chins/pull ups. I bet it will be a bible of sorts for those serious about being powerful (strength+speed=power according to the said bible)

Al420

 

[al420]

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

5 week cut

Welcome!

Starts today. I'm fucking ravenous right now (back from the gym)... gotta cook my chicken first though. then eat a sweet 'tato with it... may double up on the quantity, lol... gotta ease into it.

What did you caliper @ Sarge? I lost 7lbs on my trip to NYC... water is my friend.