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Spring 2006

BiggT said:
It's just the full version of a clean....a power clean is caught in the power position, which is in a high front squat above paralell. A squat clean is caught in the deep bottom position of a full front squat. You can handle more weight in the squat clean because you do not have to pull the bar as high to catch it in the bottom position as you do in the power position.
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to add to this... squat clean = oly clean
 
What are the benefits of Front Squats over other squats? I've only recently seen people do them, and even then, it's just one or two guys. It looks so awkward and hard to balance.
 
WoNderWoMan25 said:
What are the benefits of Front Squats over other squats? I've only recently seen people do them, and even then, it's just one or two guys. It looks so awkward and hard to balance.
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The main reason I do them is to train the clean, as the front squat is the position you catch a clean in.

Other benefits people would see from doing them are more emphasis on quad development, and less stress on the posterior chain.

You'll see two grips on these. One is the clean-grip, which is what I use. The other is the crossed-arm grip. Personally, I think the clean-grip is more stable, plus if you're going to be cleaning, it really is the only grip you should use, but crossed arm will get the job done if you want to use it, I have jus talways found when people switch to a clean grip, they say they feel more stable and the bar feels more secure.
 
Mon. 5/8/06

Behind-the-neck push press: 135x8 (strict), 185x5, 225x3, 240x 4 sets of 3

Squat Clean: Warm-ups with 135, triples with 185, 225, 245, 245, singles with 270, 290, 310, 315

Front Squat: 5x5 at 295

Decline Situps: Bodyweight + 45 x 20, 20

Really good night, cleans felt spot-on, front squats were strong and I have room for plenty more in the tank. I do the push presses first because I lose speed if I clean first, they felt good, I fought off the temptation to try something heavier because I want to load them properly.
 
I picture loading the bar with 315, preparing for the squat clean. Wiping the sweat off of my brow I squeeze the bar and focus. I point my chest up, ass down, and pull. Then I picture 315 smashing me through the floor into the basement. You're a monster.
 
Guinness5.0 said:
So you're pretty much playing this by ear, right? Do you have specific goals for the upcoming weeks?
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Not so much in terms of weight for reps at any given workout during loading. I am seriously committed to loading myself the right way for 3 weeks, so the only goal is to do more total work in week 2 than in week 1 and more total work in week 3 than in week 2 and so on......If I have to by week 3, I'll get up in the AM before work and run through light squat cleans, then do the normal workout after work in the evening just so my weekly total keeps going up significantly......after 3 weeks, I am gonna deload 1 week, then load for 3 more. After that I want to unload and do an intensity phase with heavy, lower volume squat cleans and BTN push presses, I am also toying with the idea of deadlifting at the intensity phase because I think heavily loading with olympic lifting and front squats will leave my body primed for it.

I forgot to add the post-workout meal. I had 2 NY Strip steaks on 2 slices of toast, an entire package of frozen peas, a salad, and a quart of milk.
 
BiggT said:
I forgot to add the post-workout meal. I had 2 NY Strip steaks on 2 slices of toast, an entire package of frozen peas, a salad, and a quart of milk.
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I can see the headlines now:

"Local cows are way too skinny and are going on strike. Signs are scattered throughout the pasture that read:

"BIGGT: DRINK MORE WATER - EAT MORE CHICKEN!!"






;) ;) ;) ;) ;) ;) ;) ;) ;)
 
The strip steaks I can handle, but the thought of downing an entire package of frozen peas makes me want to hurl....

Re- front squats. Crossed-arm grip is what I've seen the guys do. These are the sportsy, football guys who are into strength and speed training.
 
WoNderWoMan25 said:
The strip steaks I can handle, but the thought of downing an entire package of frozen peas makes me want to hurl....

Re- front squats. Crossed-arm grip is what I've seen the guys do. These are the sportsy, football guys who are into strength and speed training.
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Peas are badass. So is speed-strength training, lol.

As far as the grip, crossed arm will get the job done, I learned to do front squats as part of learning how to clean, so the clean grip is all I ever used. Technically, you should be able to let go of the bar and use no grip if it is correctly racked. Give them a try sometime. I'm starting to see front squats in my sleep, and next week when the fatigue sets in they will be nightmares.
 
My lower body is my focus these days, and I never do the same workout twice... even if it's the same exercises, different order... or drop sets, super sets, etc. Or like Saturday, when we went to the other gym location to get a different leg workout in.

I meet with my trainer again on Thursday, and I'm gonna ask him about the front squat.
 
BiggT said:
Peas are badass. So is speed-strength training, lol.

As far as the grip, crossed arm will get the job done, I learned to do front squats as part of learning how to clean, so the clean grip is all I ever used. Technically, you should be able to let go of the bar and use no grip if it is correctly racked. Give them a try sometime. I'm starting to see front squats in my sleep, and next week when the fatigue sets in they will be nightmares.
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yea i know what that's like... i've been seeing BTN presses in my dreams!
 
WoNderWoMan25 said:
^^^^
BUMP

... and how recent are YOUR pics? ;)​
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lol, all within the last several months, except the 'lean' one at 225, thats last Summer.

I can get some new ones up soon, but you first.
 
BiggT said:
Squat Clean: Warm-ups with 135, triples with 185, 225, 245, 245, singles with 270, 290, 310, 315
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It's nice to know you're not to macho to slap on the 2.5 pounders. LoL

FYI -- Practical Periodization, w/ Pendlay contributing, comes out in August. http://www.amazon.com/gp/product/09...102-2883491-3757723?s=books&v=glance&n=283155

Also, you mentioned adding work each week . . . have you ever tried ladders? They were mentioned in the "Don't be a Pussy" workout I posted a few weeks back. Anyway, I screwed around w/ them on front squats and they feel very awesome. It's a nice way to add volume w/ high intensity (%1RM) weights AND get more "first rep" practice (technique work, b/c you're performing so many "sets" even though some 'sets' are only 1 or 2 reps). E.g., 1/2/3/1/2/3 and add an extra 1/2/3 each week, or add an extra ladder, then add weight but reduce one ladder, and repeat. Just an interesting loading pattern.
 
Protobuilder said:
It's nice to know you're not to macho to slap on the 2.5 pounders. LoL

FYI -- Practical Periodization, w/ Pendlay contributing, comes out in August. http://www.amazon.com/gp/product/09...102-2883491-3757723?s=books&v=glance&n=283155

Also, you mentioned adding work each week . . . have you ever tried ladders? They were mentioned in the "Don't be a Pussy" workout I posted a few weeks back. Anyway, I screwed around w/ them on front squats and they feel very awesome. It's a nice way to add volume w/ high intensity (%1RM) weights AND get more "first rep" practice (technique work, b/c you're performing so many "sets" even though some 'sets' are only 1 or 2 reps). E.g., 1/2/3/1/2/3 and add an extra 1/2/3 each week, or add an extra ladder, then add weight but reduce one ladder, and repeat. Just an interesting loading pattern.
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Thats why the 2.5lbers are there, lol, 380 comes before 385, 400 comes before 405, anybody who can't put their ego aside to realize this has no business in the gym. A lot of guys get that "plates and quarters" mentality, and they feel if they barely grinded out a set of omething with 365, the next logical step is 405, well, what about 370?

I've been looking forward to Glenn's new book, I plan on buying a copy.

I've never used ladders myself, I remember that post you made a little while back though, and they do seem like something that would work. I would be willing to use them, and also Dan John's idea of taking a weight for a fixed number of sets and upping the total reps weekly. Anything progress-based is good in my opinion.
 
BiggT said:
Thats why the 2.5lbers are there, lol, 380 comes before 385, 400 comes before 405, anybody who can't put their ego aside to realize this has no business in the gym. A lot of guys get that "plates and quarters" mentality, and they feel if they barely grinded out a set of omething with 365, the next logical step is 405, well, what about 370?

I've been looking forward to Glenn's new book, I plan on buying a copy.

I've never used ladders myself, I remember that post you made a little while back though, and they do seem like something that would work. I would be willing to use them, and also Dan John's idea of taking a weight for a fixed number of sets and upping the total reps weekly. Anything progress-based is good in my opinion.
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wow BIG TT im keeping up your log and damn some very impressive work. I like the fact that you use the 2.5's. So do i lol. Slow progress=permananet progress. Last week nailed 245 for bench max, this week was 250! All because of ya log i realized slow steps to building a machine

KEEP IT UP BRO!
 
I had someone tease me about going up in 10lb jumps on the deadlift once, funnily enough after 10 years of training he still maxes out at 315. Little plates can be useful (even if only as jacks for loading the deadlift bar ;))

Interesting to see how the deadlift works out in th eintensity phase if you roll with that...
 
Wednesday 5/10/06

D-Bell Snatch: some light warm-ups, then on to the work sets. (5 reps right arm, then 5 reps left arm) with 90, 100, 105, 105, 105

Front Squat: 135x10, 225x1, 235 for 6 sets of 5 with very minimal rest

Clean Pull: 225x5, 275x5, 315x3, 340x3, 375x3

Incline Press: 135x10, 225x5, 255x5, 275x5, 295x5, 305x5, 275x9

Weighted decline situps: Bodyweight plus 45lb plate x 20, 20

Got a great workout. The dumbell snatch was as explosive as possible. The clean pulls felt perfect timing-wise. I pull to about the belly button, because that's where I pull to squat clean. Front squats were fast, as expected with 235, I just did 1 more set to up the total from last week. Inclines felt awesome, I REALLY upped the workload from last week since I used d-bells last time, lol, I hope it works out well and doesn't backfire on me.

Weighed in, the scale couldn't decide if I was 244 or 245, kept bouncing all over the place. Post workout I stopped at a convenient store and bought a quart of milk that I downed in the car, then I came home and showered then ate 1/2 pound of stir fry steak with broccoli and a bag of boil-in-bag rice.
 
I've always been alittel confused about clean pulls - what exactly do you do at the top? Is is like a DL into a shrug? Or do you 'pop' the bar with your hips at the top? Do you hit the bar at the top or pull it? Both?

I'm not sure if I'm phrasing this properly, but hopefully you understand what I'm getting at.
 
Guinness5.0 said:
I've always been alittel confused about clean pulls - what exactly do you do at the top? Is is like a DL into a shrug? Or do you 'pop' the bar with your hips at the top? Do you hit the bar at the top or pull it? Both?

I'm not sure if I'm phrasing this properly, but hopefully you understand what I'm getting at.
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I do them exactly like a clean, except I don't squat underneath it, when I reach full extension, I relax the elbows and let the bar travel as high as it will, which is belly button level, sometimes slightly higher. Instead of pulling myself underneath at this point as in a clean, I come back down flat footed as the bar falls, bend at the knees to absorb the weight, and then reset for the next rep.

Here is how I clean...I pull like a deadlift from the floor to mid-shin, then I pull like an RDL from mid-shin until my knees are straight, the bar is near mid-thigh at this point, then I rebend the knees and jump shrug, the bar makes contact with my thighs, but I don't drive into the bar and knock it off path, all the force goes upwards into the jump shrug. When I reach full extension, I relax my elbows (which are tightly locked until this point). As I relax my elbows, it allows the bar to get to about my belly button, once I feel like the bar is there, I pull myself down into a front squat as fast as I can while making a conscious effort to whip the elbows around as fast as humanly possible.

For me, the most important thing is not to relax the elbows until full extension, doing so early will zap a huge % of your power. If I did that, this would have been like trying to upright row 375, which for me aint happening in this lifetime.

Keep them fast and snappy. That is why I love jump shrugs so much (other than the trap growth from them) they keep you thinking about speed. If your clean pulls look like a cheating upright row or a slow shrug with momentum, then you need to relearn the form.
 
ChinkNasty said:
do you reset to the floor for each clean pull or do you do a hang clean pull?
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I reset every rep. Clean pulls from various hang positions are a legit lift by all means though. I usually don't do any work from the hang unless I develop a problem reaching full extension, which happens at times.
 
thats a helpful link. Yeah, the 3rd vid shouldn't even be called a clean pull. One thing on the height of the pulls, both are correct, just one is a high clean pull, the other is a low clean pull. I always do low clean pulls, as I never have a reason to pull the weight that high. High clean pulls can be fun with bumper plates for recovery, pull it to the chin then just drop it.
 
BiggT said:
I do them exactly like a clean, except I don't squat underneath it, when I reach full extension, I relax the elbows and let the bar travel as high as it will, which is belly button level, sometimes slightly higher. Instead of pulling myself underneath at this point as in a clean, I come back down flat footed as the bar falls, bend at the knees to absorb the weight, and then reset for the next rep.

Here is how I clean...I pull like a deadlift from the floor to mid-shin, then I pull like an RDL from mid-shin until my knees are straight, the bar is near mid-thigh at this point, then I rebend the knees and jump shrug, the bar makes contact with my thighs, but I don't drive into the bar and knock it off path, all the force goes upwards into the jump shrug. When I reach full extension, I relax my elbows (which are tightly locked until this point). As I relax my elbows, it allows the bar to get to about my belly button, once I feel like the bar is there, I pull myself down into a front squat as fast as I can while making a conscious effort to whip the elbows around as fast as humanly possible.

For me, the most important thing is not to relax the elbows until full extension, doing so early will zap a huge % of your power. If I did that, this would have been like trying to upright row 375, which for me aint happening in this lifetime.

Keep them fast and snappy. That is why I love jump shrugs so much (other than the trap growth from them) they keep you thinking about speed. If your clean pulls look like a cheating upright row or a slow shrug with momentum, then you need to relearn the form.
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Nice description bro. You are a bad mofo. Wish i could train 1 day with some1like you at the gym. Just noone there as hardcore. Juiceheads yes, but hardcore, few.
 
mm107 said:
Nice description bro. You are a bad mofo. Wish i could train 1 day with some1like you at the gym. Just noone there as hardcore. Juiceheads yes, but hardcore, few.
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Hey mm, what about me? I see you're a fellow new yorker.... and I can be hardcore!! ;)
 
I didn't train today, but I couldn't wait to post what I had for dinner tonight, lol. An entire rotisserie chicken, the whole thing, I just that that was pretty cool. Then a bag of instant brown rice, and a salad with some full-fat Russian dressing and bacon bits, and a quart of milk.
 
BiggT said:
I didn't train today, but I couldn't wait to post what I had for dinner tonight, lol. An entire rotisserie chicken, the whole thing, I just that that was pretty cool. Then a bag of instant brown rice, and a salad with some full-fat Russian dressing and bacon bits, and a quart of milk.
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My favorite part of reading your meals is always this...

bla bla, bla bla, with some bla bla.... and a quart of milk. :)
 
BiggT said:
I didn't train today, but I couldn't wait to post what I had for dinner tonight, lol. An entire rotisserie chicken, the whole thing, I just that that was pretty cool. Then a bag of instant brown rice, and a salad with some full-fat Russian dressing and bacon bits, and a quart of milk.
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Is there anything meal you WON'T drink milk with? I thought it was horrible as a kid... Milk with spaghetti, milk with fish, milk with chicken, milk with steak....
 
WoNderWoMan25 said:
Is there anything meal you WON'T drink milk with? I thought it was horrible as a kid... Milk with spaghetti, milk with fish, milk with chicken, milk with steak....
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Chinese food, lol, thats a no go. Sushi too, but actually fish in general doesn't sit too well with milk, although I've had milk with fried fish before I believe.
 
BiggT said:
As far as the grip, crossed arm will get the job done, I learned to do front squats as part of learning how to clean, so the clean grip is all I ever used. Technically, you should be able to let go of the bar and use no grip if it is correctly racked. Give them a try sometime. I'm starting to see front squats in my sleep, and next week when the fatigue sets in they will be nightmares.
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^^^^​


I asked about these last night- we did them at the end of my workout with no weight/light weight (because my legs were SMOKED) so I could get the feel for them, with that crossed arm grip.

Leg night was lots of hamstring stuff and then leg extension and leg press (which I started with 100 pound plates on each side - no more mental blocks with the big weight!!) ... regular squats AND walking dumbbell lunges. And abs. Butt & Gutt both hurt... already this AM!!

TGIF ~ Have a great weekend!!
 
ChinkNasty said:
hey man, quick Q, do you use a clean grip or snatch grip on the jump shrugs?

have a good weekend
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Clean grip, and I use straps on jump shrugs. I do them with a snatch grip at times though, usually when working on my snatch.
 
Guinness5.0 said:
I will be dead in the cold, cold ground before a phrase like that fails to make me chuckle.

Same applies to fart jokes.
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I'm the same way, man. I've learned how to act 'appropriate' over the years, but I've still got the mentality of a 14 year old when it comes to certain things.
 
Guinness5.0 said:
I will be dead in the cold, cold ground before a phrase like that fails to make me chuckle.

Same applies to fart jokes.
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Given the fact that BiggT uses the word "snatch" frequently & has a location indicating an addiction to internet porn............Gee, I wonder why anyone WOULDN'T chuckle.

I think he drinks so much milk because it reminds him of women's hooters..... :FRlol:
 
que_66 said:
Given the fact that BiggT uses the word "snatch" frequently & has a location indicating an addiction to internet porn............Gee, I wonder why anyone WOULDN'T chuckle.

I think he drinks so much milk because it reminds him of women's hooters..... :FRlol:
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Thats a great way to think of it, lol, I may up my milk intake to 2 gallons/day.
 
I didn't post my workout fron Friday 5/12

Squat Clean: 135x a bunch of warm-ups, 225x2, 255x2, 275x10 doubles (really got some good speed with these)

Front Squat: 275x5, 295x5, 305x5, 315x5, 315x5 (these went well, but they are getting heavy, this is where the discomfort factor will be coming into play and the mental game of front squats begins)

Jump Shrug: 405 x 3 sets of 12

Close-Grip Bench: 135x8, 225x8, 275x5, 295x5, 305x5, 315x5 (these felt good, I'd say my grip is no more than 14")

Decline Situps: 45lb plate x 2 sets of 20

Came in on Sat 5/13 because I just couldn't fit in lat work this week.

Chins: Bodyweightx 11, 11, 9, 8

D-Bell Hammer Curl: 50'sx10, 60'sx10, 65'x8, 65'sx8

Standing calf raise on machine (200, which was the stack, for 3 sets of 20)...I just figured I'd do 'em lol.


Que, I kept my milk intake up to snuff as always.

Nelms, thanks for stopping by, I appreciate the input and the posting.
 
How do you like the Jump Shrugs for 12 reps? I did them for 15 and I was getting so tired I felt like I lost whatever explosiveness I had.

Also, nice chins for a big guy like yourself.
 
Jim Ouini said:
How do you like the Jump Shrugs for 12 reps? I did them for 15 and I was getting so tired I felt like I lost whatever explosiveness I had.

Also, nice chins for a big guy like yourself.
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Thanks, man....with jump shrugs, I prefer 5's, but I have to be careful not to try to get carried away and push too many lifts. I do get winded at the end, the last 3 reps I take a couple breaths between so I can still get air on them, lol.....good for conditioning though, and of course trap hypertrophy. I've done 15's before and they are killer.
 
BiggT said:
Front Squat: 275x5, 295x5, 305x5, 315x5, 315x5 (these went well, but they are getting heavy, this is where the discomfort factor will be coming into play and the mental game of front squats begins)
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Remember, chest proud, elbows up. You'll be fine. LoL

Hey -- if I can give you a run for your money on BW chins, does that mean I'm a bad ass mofo? LoL


D-Bell Hammer Curl: 50'sx10, 60'sx10, 65'x8, 65'sx8

Standing calf raise on machine (200, which was the stack, for 3 sets of 20)...
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YESSSSS!!! Your monster!!
 
Protobuilder said:
Remember, chest proud, elbows up. You'll be fine. LoL

Hey -- if I can give you a run for your money on BW chins, does that mean I'm a bad ass mofo? LoL

YESSSSS!!! Your monster!!
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...........and a quart of milk.




;)
 
Yesterday...Monday 5/15

One of those unexpected detours training can take, lol.....

Squat Clean: 45 and 135 x a whole lot of warm-ups, various pulls, front squats etc, then 185x2, 225x2, 255x2, 275x2, 295x1, 305x1, 315x1, 325x1, 325x1, 3x3 with 275

These went pretty well, but thats it, folks, lol.....here is what happened. I felt decent on the cleans, not as snappy as I prefer, but they were okay. The 325 sets are PR's because the most I've done on these in the past is 320, albeit, I got much stronger after I abandoned them for the power version a little ways back, so I always considered 320 a "Default PR". I was definitely happy with that. I just felt like I had nothing else left, I knew 5x5 front squats wouldn't go down today, neither would B-T-N pressing, so I remembered a variation of a classic Bulgarian volume scheme and dropped down 50lbs to 275 for 3x3 to crank on the volume for these since they are all I knew I was going to do.

I am a little disappointed I didn't do what I initially came to do, but I am happy with the cleans......I am working out today, as well as tomorrow and I am still pushing the lifts I said I was pushing, no changes there, but I will see what happens in terms of my setup. I honestly don't want to sweat this, as long as I get my lifts in and move them in the right direction it'll be all good, so I will just let my instincts sort of handle this for a little bit.

Weighed in at 243 1/2.
 
Congrats on the PR.

Nice to see everyone has "one of those days." LoL Dropping intensity & upping voluem sounds like a nice adjustment on the fly. You know, a ladder woulda' been a nice way to go too.
 
Guinness5.0 said:
I'm confused - you didnt have time to do the whole workout like normal? Is that it or did something bad happen? :worried:
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Nah, I had all night, lol....I was just zapped, just one of thoe days where I wasn't feeling it. I could get up for the cleans, but I knew right then and there that anything else would have been a waste of time, I actually felt a big sense of relief when I decided to finish with 3x3 cleans as opposed to doing 2 more exercises.
 
PR karma if I ever recharge, 325 is a nice weight to be snapping up. IF you're drained you thinking an extra deload session or was it just one of those things?
 
Tweakle said:
PR karma if I ever recharge, 325 is a nice weight to be snapping up. IF you're drained you thinking an extra deload session or was it just one of those things?
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I am hoping it was one of those days. Honestly, I am going to the gym tonight to do BTN push presses for 5 heavy triples and I want to front squat either after that or tomorrow. I will just let my instincts take over when I get there to decide when to do squats.....if I just 'play it by ear' the next couple weeks with high volume, but less movements on each day, it can serve as sort of a deload by nature, I just have to see.
 
Tuesday 5/16/06 (yesterday)

Dumbell Snatch: (5 with right arm, then 5 with left arm): 60, 80, 100, 105, 110

Behind-the-neck push press: 135x10, 185x5, 225x5, 4 sets of 3 at 250, then BTN strict presses at 185 x 2 sets of 9

Thats all she wrote.....and I am really liking my new 'program' lol....front squats tonight. I felt strong and fresh and I wanted to be in the gym. Weighed 243 and change.....On my way home to shower I stopped at a convenience store and got a quart of 1% milk to chug in the car, then went out to dinner with a friend for her B-Day....Had a dozen clams, a Caesar salad, a bowl of beef and vegetable soup, chicken Marsala, a twice baked potato, stewed tomatoes, then she didn't finish half of her salmon and side of pasta, so I ate that too.
 
BiggT said:
Tuesday 5/16/06 (yesterday)

Dumbell Snatch: (5 with right arm, then 5 with left arm): 60, 80, 100, 105, 110

Behind-the-neck push press: 135x10, 185x5, 225x5, 4 sets of 3 at 250, then BTN strict presses at 185 x 2 sets of 9

Thats all she wrote.....and I am really liking my new 'program' lol....front squats tonight. I felt strong and fresh and I wanted to be in the gym. Weighed 243 and change.....On my way home to shower I stopped at a convenience store and got a quart of 1% milk to chug in the car, then went out to dinner with a friend for her B-Day....Had a dozen clams, a Caesar salad, a bowl of beef and vegetable soup, chicken Marsala, a twice baked potato, stewed tomatoes, then she didn't finish half of her salmon and side of pasta, so I ate that too.
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:chomp: :chomp: :chomp:
 
You're like, genius, dood.

Milk it does a body good, especially after a workout:

***
Med Sci Sports Exerc. 2006 Apr;38(4):667-74.

Milk ingestion stimulates net muscle protein synthesis following resistance exercise.

Elliot TA, Cree MG, Sanford AP, Wolfe RR, Tipton KD.

Metabolism Unit, Shriners Hospitals for Children and Department of Surgery, The University of Texas Medical Branch, Galveston, TX, USA.

PURPOSE: Previous studies have examined the response of muscle protein to resistance exercise and nutrient ingestion. Net muscle protein synthesis results from the combination of resistance exercise and amino acid intake. No study has examined the response of muscle protein to ingestion of protein in the context of a food. This study was designed to determine the response of net muscle protein balance following resistance exercise to ingestion of nutrients as components of milk. METHOD: Three groups of volunteers ingested one of three milk drinks each: 237 g of fat-free milk (FM), 237 g of whole milk (WM), and 393 g of fat-free milk isocaloric with the WM (IM). Milk was ingested 1 h following a leg resistance exercise routine. Net muscle protein balance was determined by measuring amino acid balance across the leg. RESULTS: Arterial concentrations of representative amino acids increased in response to milk ingestion. Threonine balance and phenylalanine balance were both > 0 following milk ingestion. Net amino acid uptake for threonine was 2.8-fold greater (P < 0.05) for WM than for FM. Mean uptake of phenylalanine was 80 and 85% greater for WM and IM, respectively, than for FM, but not statistically different. Threonine uptake relative to ingested was significantly (P < 0.05) higher for WM (21 +/- 6%) than FM (11 +/- 5%), but not IM (12 +/- 3%). Mean phenylalanine uptake/ingested also was greatest for WM, but not significantly. CONCLUSIONS: Ingestion of milk following resistance exercise results in phenylalanine and threonine uptake, representative of net muscle protein synthesis. These results suggest that whole milk may have increased utilization of available amino acids for protein synthesis.
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BiggT said:
Tuesday 5/16/06 (yesterday)

Dumbell Snatch: (5 with right arm, then 5 with left arm): 60, 80, 100, 105, 110

Behind-the-neck push press: 135x10, 185x5, 225x5, 4 sets of 3 at 250, then BTN strict presses at 185 x 2 sets of 9

Thats all she wrote.....and I am really liking my new 'program' lol....front squats tonight. I felt strong and fresh and I wanted to be in the gym. Weighed 243 and change.....On my way home to shower I stopped at a convenience store and got a quart of 1% milk to chug in the car, then went out to dinner with a friend for her B-Day....Had a dozen clams, a Caesar salad, a bowl of beef and vegetable soup, chicken Marsala, a twice baked potato, stewed tomatoes, then she didn't finish half of her salmon and side of pasta, so I ate that too.
Click to expand...

...........and a quart of milk to wash it all down with. :chomp:
 
Yesterday's Workout (Wed. 5/17/06)

Front Squat: 135x10, 225x10, 300x1, 315x5x5, 275x 2 sets of 8

Decline Situps: 2 sets of 20 with 45lb plate, 2 sets of 30 with just bodyweight

Had a great workout, felt fresh and wanted to be at the gym. The front squats actually felt tough on sets 1-3 and sets 4-5 were the easiest ones. I weighed in at 242 (all that eating yesterday caused me to lose a pound I guess, lol).
 
Thanks WW, all is well with me.

Today's workout, Thurs 5/18/06

Close-Grip bench Press: 135x10, 225x10, 275x5, 295x5, 310x5, 315x5, 320x5, 275x8, 275x8

Chins: Bodyweightx 11, 11, 9, 8

Hammer Curl: 4 sets of 8 with 65lbers

Good night on the close grips, I still feel very motivated to train...my chins are kind of stuck more or less, I may add weight and do 5's for a bit, maybe not......I am gonna take a day or two off and cleans are on tap for the next workout. Weighed 243 even today.
 
Awesome close-grip. 320x5 is merely a dream for most of us. I'd add some weight to the chins, personally, but that's just because I'm lazy and don't feel like lifting myself up 11 times.
 
xblitz44x said:
Awesome close-grip. 320x5 is merely a dream for most of us. I'd add some weight to the chins, personally, but that's just because I'm lazy and don't feel like lifting myself up 11 times.
Click to expand...

Thanks, man. I can usually get my CGBP pretty close to my regular bench, and thats because I am a closer grip flat bencher anyway, my 'close-grip' in these is about 14" and my regular bench grip is only maybe 4 inches wider, so I've always been a triceps bencher.

I think I will add the weight for the reason you said, and counting to 11 really blows.
 
Off-day today, in preparation for my front squat workout tomorrow I had a shake with 50 grams of whey and 16oz of 2% milk....then I ate a large pizza.

Here is the breakdown:

Protein: A lot
Carbs: A lot
Fat: A lot
Calories: A lot
 
BiggT said:
Off-day today, in preparation for my front squat workout tomorrow I had a shake with 50 grams of whey and 16oz of 2% milk....then I ate a large pizza.

Here is the breakdown:

Protein: A lot
Carbs: A lot
Fat: A lot
Calories: A lot
Click to expand...
that looks a lot better ;)
 
BiggT said:
Off-day today, in preparation for my front squat workout tomorrow I had a shake with 50 grams of whey and 16oz of 2% milk....then I ate a large pizza.
Here is the breakdown:

Protein: A lot
Carbs: A lot
Fat: A lot
Calories: A lot
Click to expand...

Well, you probably hit all the food groups with that pizza. :chomp:
 
I need to start reading your journal daily. These massive feedings and insane amount of weights being thrown away is making me dizzy.

I want to be as strong as you. Dammit.

That is all.
 
BiggT said:
Off-day today, in preparation for my front squat workout tomorrow I had a shake with 50 grams of whey and 16oz of 2% milk....then I ate a large pizza.

Here is the breakdown:

Protein: A lot
Carbs: A lot
Fat: A lot
Calories: A lot
Click to expand...
Sounds like a good, sound diet!!! :lmao: :chomp:
 
Thanks for checking in.......I forgot to post Saturday's workout....the cleans were planned, then the rest was improvised based on a compelling urge to deadlift.

Squat Clean: a ton of warm-ups, then 5 doubles at 275

Clean Pull: 315x3, 335x3, 355x3, 365x3

Deadlift: was gonna front squat, but I don't know what bit me in the ass.....405x5, 455x5, 495x5

Had a good day, wanted to drill volume on cleans with a weight that would allow me to not miss, yet was not pathetically light. I was happy with the deadlifts, I left about 20lbs in the tank, but if I pushed it, I'd be blown out already. I plan on doing these every other week for now. I haven't done these in several weeks, and as always with me, olympic lifts and front squats left me feeling primed when I came back to them. I pull conventional, as close a foot stance as possible, with a hook-grip, so those things give me great carry-over.
 
BiggT said:
Thanks for checking in.......I forgot to post Saturday's workout....the cleans were planned, then the rest was improvised based on a compelling urge to deadlift.

Squat Clean: a ton of warm-ups, then 5 doubles at 275

Clean Pull: 315x3, 335x3, 355x3, 365x3

Deadlift: was gonna front squat, but I don't know what bit me in the ass.....405x5, 455x5, 495x5

Had a good day, wanted to drill volume on cleans with a weight that would allow me to not miss, yet was not pathetically light. I was happy with the deadlifts, I left about 20lbs in the tank, but if I pushed it, I'd be blown out already. I plan on doing these every other week for now. I haven't done these in several weeks, and as always with me, olympic lifts and front squats left me feeling primed when I came back to them. I pull conventional, as close a foot stance as possible, with a hook-grip, so those things give me great carry-over.
Click to expand...
They make forklifts to pick up stuff like that. ;)





Very impressive lifts BiggT.
 
que_66 said:
They make forklifts to pick up stuff like that. ;)





Very impressive lifts BiggT.
Click to expand...

Thanks, Darlin'

I went with a couple of friends to the track on Monday, and we sprinted, I was really stupid and was doing 100s full force, then we went to the adjoining park and I was being an ass clown hanging from the B-Ball rims and I did something to my wrist (I was dunking tennis balls by the way because I can't dunk a b-ball, lol).......for the past 3 days, my legs have been virtual mush and my wrist was in no condition to press.....just did some recovery stuff, lol....anyway, back to the gym tonight and a post will follow. Anyway, feel free to give me red K for my antics.
 
Well, we all have fun in our own special way. LoL Next time, impress your friends w/ full cleans or something safe like that. Leave sprinting to the, um, well-conditioned. LoL
 
I actually need to start sprinting once or twice a week for some conditioning.....no more than 80-85% though.....full-on sprints demolish the body.
 
Protobuilder said:
What muscels do sprintz work?
Click to expand...

Inner chest, biceps peak, and the left nut (if this is what you may be asking)

If you're really asking, lol, then HAMSTRINGS and glutes, and a little quad especially up top, some calves, the groin area, and they always did make my traps a little sore when I first start doing them and am unconditioned.
 
5 weeks and I'll be doing some HIIT on the track; jog the bent, 85% sprint on the straight-away. 15 minutes worth and I'm useless.
 
Alright, I trained on Fri and Sat....I will post the workouts....

Friday 5/26/06

Power Clean: a whole bunch of warm-ups and front squats with 135, 185x2, 225x2, 5 doubles at 265 (did the power version as I was still a little fucked up from sprinting, lol)

Back Squat: 135x5, 225x5, 315x5, 335x5, 355x5, 385x5, 335x8, 335x8 (these were easy, again, still a little blown from sprints and I didn't want to push it too much)

Decline Situps: 4 sets of 25 with bodyweight

Standing calf raise machine: 3 sets of 20 with 200, which is the stack for what it's worth.


Saturday 5/27/06

Behind-the-neck push press: 135x5, 185x5, 225x5, 5 triples at 250, these felt really strong and I was really pumped and excited after this.

Strict OHP to the front: 180 x 4 sets of 8 (I was dying after these and they slowed down a lot by the last set)

Chins : Bodyweight x 11, 10, 8, 6 (enough of this, lol, I am adding a 25 to a weighted dipping belt next time and I want to do some 5's with these because they aren't going anywhere at this rate)

Tate Presses: 3 sets of 10 with 60lbers

D-bell Hammer Curls: 3 sets of 8 with 65lbers

Weighed in at 241 and change, and I was surprised as I have been a little sloppy with my diet more often that I should have, actually, I basically ate like an asshole at times.

I'm off today and then it is cleans and squats tomorrow and I am getting the urge to pull some heavy DL singles at the end of the workout.

Everyone be safe if you plan on drinking this weekend, don't drink and drive, and have a good memorial day.
 
xblitz44x said:
5 weeks and I'll be doing some HIIT on the track; jog the bent, 85% sprint on the straight-away. 15 minutes worth and I'm useless.
Click to expand...


How often will you be doing this? and how are you going to work it into your routine?
 
BiggT, you cracked me up this time. Got a little overzealous, didn't you? LOL!

Hey, man, it's good...sometimes just letting it all go can be a lot of fun, as long as there is no injury. Sure, it may mean a week of holding back in the gym, but sometimes that is OK. :)

I'm glad to see you'll be adding some 80% sprints in each week. Let us know if you're doing them once or twice. I think that during a bulk, just once a week is really all someone needs.

The thought of 250 lbs. behind the neck push press is freaking impressive... :eek2:
 
BiggT said:
Thanks, Darlin'

I went with a couple of friends to the track on Monday, and we sprinted, I was really stupid and was doing 100s full force, then we went to the adjoining park and I was being an ass clown hanging from the B-Ball rims and I did something to my wrist (I was dunking tennis balls by the way because I can't dunk a b-ball, lol).......for the past 3 days, my legs have been virtual mush and my wrist was in no condition to press.....just did some recovery stuff, lol....anyway, back to the gym tonight and a post will follow. Anyway, feel free to give me red K for my antics.
Click to expand...
Don't make me call Chuck......
http://i68.photobucket.com/albums/i9/Que_66/10040436.jpg
10040436.jpg



BiggT said:
I actually need to start sprinting once or twice a week for some conditioning.....no more than 80-85% though.....full-on sprints demolish the body.
Click to expand...
Supermarket run outta milk so you're practicing to go catch your own cow huh?
 
BiggT said:
Off-day today, in preparation for my front squat workout tomorrow I had a shake with 50 grams of whey and 16oz of 2% milk....then I ate a large pizza.

Here is the breakdown:

Protein: A lot
Carbs: A lot
Fat: A lot
Calories: A lot
Click to expand...

mmmmm... sounds like the cruise!! yummy. thought of you when I ate my sushi yesterday!! :) 24 hour pizzeria here too :chomp:
 
When asked "what muscles do sprintz work" BiggT replies:

BiggT said:
Inner chest, biceps peak, and the left nut (if this is what you may be asking)

.
Click to expand...


This has got to be just about the funniest thing that I have read.
 
WoNderWoMan25 said:
mmmmm... sounds like the cruise!! yummy. thought of you when I ate my sushi yesterday!! :) 24 hour pizzeria here too :chomp:
Click to expand...

I'm flattered you thought of me while on vacation, lol even if it was thoughts of me stuffing my face..

Illuminati, thanks for stopping in.

I've been training and logging my workouts, but haven't posted anything, I am going to start a new journal on here. Some highlights were a 330 squat clean, some low-lights were 3 or 4 NASTY misses with a 345 clean. Thanks everyone for stopping by and offering input, it makes keeping a journal online worth it.
 
Keep up the good work bro! Maybe one day my numbers might sniff yours! Seriously though, you're lifting hard.

I just started a journal and would appreciate it if you stopped by from time to time to give your two cents.

Shades Journal
 
BiggT said:
No particular reason.....this one has been up two months, just something fresh I guess.
Click to expand...

Oh ok. I wasn't sure if you were starting a new program of some new exercises or maybe had some different goals.

You should (and I should have but didn't think of it) link your old journals to the first post of your new one so we can see your progress.
 
ok I couldn't resist! :evil: Ideas for thread names:



"BiggT's Another quart of milk...."




"BiggT's How to drain a cow...."





I have the utmost respect for your lifting, just so ya know. ;)
 
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