Ia 9day

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  1. Ia 9day


    I just started ia's 9day routine a few weeks ago after posting the "iron addict" thread. doggcrapp was completely wrong on the hardest part being you have to eat like a madman. The hardest part for me and i'm assuming everyone else is staying out of the gym so much. Since I can't stay out i go and do sprints on my day off 1/4mi warmup, 3 balls to the wall sprints and like 1/4 cool down with some walking in there also. think this will hurt me ia?

    I just started to do my next cycle of this 9day routine and ALL weights went up 2reps or about 10lbs. I just raised all my weights in 1.5 weeks, amazing. i'm stilling have a hard time because i want to lift 4 or 5 times a week. thats the hard part...but i'm gonna give it a good shot...

    I use to squat 205 for like 8 (ass to the grass) on the smith machine. now i'm doing 205 for 20 with some rest pauses. next time i'm going to go for 225 at 20reps. bench went up 2 reps to 10 (now i'll add more weight) and incline went up 10lbs...this truly is amazing


  2. Like you, I just can't see myself going to the gym 3 out of every 9 days....but its worth a shot considering my lack of progress lately. Keep us informed on your results.
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  3. on a 9 day routine are you still only doing 6-9 sets for most bodyparts?

  4. For most people, the reason their bodybuilding goals fail is lack of diet, not lack of training.

  5. day 1:
    bench 2 warmups, 2 working sets
    close grip bench 2warm, 2 work
    dumbell 2 warm, 2 working

    2 days off

    day 4
    squat-20rep
    deadlift 2warm, 2working
    calves 2 sets of 15 rep doggcrap style (THEY HURT)
    heavy abs 3 sets

    2 days off

    day7:
    pull up/down: 2warm, 2 working
    bent row: same
    barbell curl: one warm, 2 working
    hammer curl: one warm, 2 working

    2days off

    repeat

  6. Originally posted by 2gcorey
    I use to squat 205 for like 8 (ass to the grass) on the smith machine. now i'm doing 205 for 20 with some rest pauses. next time i'm going to go for 225 at 20reps.
    I'm not a fan of the Smith Machine for squats because it is not the normal arc motion like free weight squatting. I'm sure others can explain it more technically than myself, but I've read that it puts some additional stresses on the back, hips, and knees compared to free weight squatting.

    Here is a link to one of the best squatting compilations I've seen. http://www.anabolicuniverse.com/foru...&threadid=4290

    ~Todd

  7. Originally posted by 2gcorey
    day 1:
    bench 2 warmups, 2 working sets
    close grip bench 2warm, 2 work
    dumbell 2 warm, 2 working
    Is your dumbell exercise (I bolded it above) a dumbell shoulder press exercise?

    Originally posted by 2gcorey
    day 4
    squat-20rep
    deadlift 2warm, 2working
    calves 2 sets of 15 rep doggcrap style (THEY HURT)
    heavy abs 3 sets
    Is your deadlift exercise (I bolded it above) regular deadlifts or stiff legged deadlifts?

    Originally posted by 2gcorey
    repeat
    By repeat, do you mean that you're doing the exact same exercises the next week OR are you picking another exercise that works the same muscle. Example would be week 1 benchpress and week 2 incline benchpress.

    ~Todd

  8. right now i'm doing the same excersizes when i repeat, eventually when my gains stop i'll toss in another excersize to replace it.

    normal deadlifts

    yes i do sitting very incline dumbell press, almost striaght up and down

    hope that helps

  9. i am going to turn this into a mon,wed,fri split as its much easier with schoola nd since i'm in the national guard. see how it goes. i don't doubt the 9 day routine is good, but i have to alter it to my lifestyle also.

    will be jogging 20min on tue and thur riding a stationary bike 20min...

  10. 2G is a weekend warrior! Hoorah guard.
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  11. yah, but i was once active duty also. i just got sick of people making a big deal out of ironed clothes and polished boots and a haircut. talk about a shallow military

  12. I know believe me I know. I miss being a PJ, they never bothered us. I would have though that they would leave you S.E.R.E. guys alone.

  13. we teach, standards are high, in the woods we were left alone, while teaching you have to be top notch, it gets old

  14. I'm on DC's 3 day a week routine and I love it. I modified it slightly as it's easier for me to get to the gym on the weekend so I train Sunday-Tuesday-Thursday then two days off and repeat.

    On my off days I do light cardio. Well, I'm supposed to but sometimes I wimp out. Hey, it's the winter. I try to do two cardio sessions per week at the very least.

    I've been making steady gains in both bodyweight and iron poundages on this routine. I've found my "sweet spot" as IA and DC call it. Any more work and I would slip into overtraining. Any less and I would sacrifice gains. I'm right there and I walk a fine line.

    While staying out of the gym and stopping at one set when you want to do more is hard, for me the eating can be a pain in the ass. I work a LOT. I have my own business and I also maintain a full time job so I run around like a maniac. I usually wind up chugging protein shakes or hammering down hamburgers while I'm driving. I have been known to sneak out of meetings and hide in the hallway gobbling two cans of tuna that I had hidden in my briefcase. I have food stashed everywhere. It's ridiculous but it has to be done.

  15. like i said i changed it to mon/wed/fri split so its a 3 in 7 now. so much easier with school and all.

    anyway, weights are all up. did 215 on the smith machien for 20rep FULL squats. that **** HURTS! for deadlift i'm only doing 275 for 9 though (1 rep more than last time). i know its weak, i had a really really serious back injury when i was in the militaryr and well i am taking it slow on those excersizes. doc told me the better shape i'm in the longer till i have fussion. but hey, i'm doing them :-) funny this grip is my hardest part with them, and i HATE wrist wraps.

    calves HURT doing them dc's way...i'm almost shaking by rep 15. next is bicept/lat day, my FAVORITE. here i come 145lb barbell curls...for 7 this time

  16. 2gcorey-

    i have done some research on sprinting and what i have found (also after buying a book) is that its just like lifting.. you want to keep the volume low (as i see you have) and keep the rest intervals high.. this is an example of a speed routine for someone training to get extra speed for a sport

    2 sets of 3 reps (4 minutes between reps and 10 minutes between sets)

    do sprints that DO NOT exceed 7 seconds.. this will help convert more fibers to fast twitch and aslo train your body for maximum acceleration..
    PharmD

  17. awesome lakemountD...yah, i do warm up for like 1/4mi then just a few sprints 50meters or so then cooldown, just something to get the blood pumping good. i'veh eard that cycling your speeds like we're doing is better for losing weight then a steady slow pace also...

  18. oh man, day after leg day and i'm SORE! no workout has ever had me this sore. i added 10lbs to my 20rep squat. surprised i didn't blow my eyeballs out and have my nuts burst out through my shorts while my ass fell out. wow, that lift is the one i'm almost scared of now. if i have to keep going up in weights...i feel the best when done, but i'm the most scared of it

  19. That's awesome. The 20 rep squat is hell on earth. I know exactly what you are talking about when you say you are scared of the next workout because you know you have to add weight. I get nervous before I go to the gym, especially if it's a day where I am going to deadlift or squat. It's a great feeling though to train at this level of intensity.

  20. yup its a hate/love relationship on this workout. good thing is i hate it for 15 min before and 5 min while doing it then get to love the feeling for a week

  21. I just started on a 7 day split training IA style on wednesday this week, where I followed an exercise split pretty much the same as 2gcorey. I can already tell that after my first workout that I'm going to love this kind of training. I'm actually excited to perform my next chest/shoulder/tricep workout, to see if I have made strength increases from the last workout. I was working out with a boatload of volume and frequency over the last few months, and my joints were starting to bother me. I suspect that the lowered volume on this style of split will give my tendons and joints some much needed recovery time.

    I'm curious as to how you manage to do deadlifts with any intensity after a 20 rep squat set. I haven't done a squat set of this sort before, and don't really know the best way to warmup for it, or what kind of weight I should be shooting for the first time when performing a set of this nature.

    Something I definitely intend to work hard on is improving my squat depth in the weeks to come. I've always been very limited in flexibility, and have let my desire to squat with heavy weights hold me away from making the switch to deep squatting, instead performing what amounts to heavy partials instead. It's shameful to admit that I wasn't even squatting to parallel with back squats, for little reason more than to keep the weights moved higher. It's definitely time to go deep!

    I noticed that I don't seem to have the same kind of DOMS in my chest and triceps that I would normally see from a volume based workout, nor did I experience the kind of pump that I would from volume training. That aspect will be somewhat hard to get used to, but if I see the kind of results from this type of training I hope to muscle pump can be damned!

    One last thing, how do you guys suggest as the best way to work calves at home? I perform my squats from a cheapass power rack setup that doesn't even contain any kind of safety catches (useless I know) and have always done a tiptoe type of calf raise. Any suggestions for a good home based calf workout would be much appreciated.

  22. Originally posted by max silver
    I'm curious as to how you manage to do deadlifts with any intensity after a 20 rep squat set.
    I was curious also, but I got tied up and didn't follow-up after Corey answered my initial questions. Also, was curious if Corey felt his leg routine was hitting his hamstrings very well?

    Another question that I had was if he felt he was doing his deltoids justice by working triceps prior to dumbell military raises?

    BTW, I'm doing a hardgainer style routine on a 7 day split, and it's posted near the end of this thread.

    ~Todd
    Last edited by tatortodd; 12-12-2003 at 04:36 AM.

  23. Originally posted by max silver
    One last thing, how do you guys suggest as the best way to work calves at home? I perform my squats from a cheapass power rack setup that doesn't even contain any kind of safety catches (useless I know) and have always done a tiptoe type of calf raise. Any suggestions for a good home based calf workout would be much appreciated.
    You could do this off a plate or 2x4:

    A calf block looks like it'd be pretty easy to build out of scrap lumber. Afterwards, you could do this in your power cage:

    ~Todd
    Last edited by tatortodd; 12-12-2003 at 04:35 AM.

  24. Max Silver,

    Personally I dont deadlift and squat on the same day. I do a upper/lower body split. Well, I sneak in biceps on lower body day. I can't imagine deadlifting after doing a 20 rep squat.

    As far as warming up, I like to do one very light set of squats, another with slightly heavier weight and less reps, then one actual heavy set to failure followed by the 20 rep destroyer. I wouldnt worry too much about how much weight you are using. That will go up in time. I would worry more about form and going to rock bottom. I would rather use 225 and go ass to ankles than use 315 and barely nit parallel. I used to load up the bar to the point where I was doing a 3/4 rep. No good. Your ego will take a little hit at first but once you get past your progress should go through the roof. Just check your ego at the door.

    Yeah, you dont always get the same kind of pump from this type of workout. I dont get as sore either. But as IA and DC always say getting a pump/sore is NOT necessari;y the sign of a productive workout. Once again, it's all ego. It's all in our heads.

    It's interesting to note that the soreness I get from this style of training is a deep muscle soreness that is very intense and brief. When I used a volume routine it was more in my joints/muscle connections and it lasted longer. Better recovery? Could be.

  25. I think I might just hold off on the 20 rep squats for the time being, and instead do two allout sets to failure for my first time on this routine. I do intend to do regular deadlifts after the squats are finished, and don't want to destroy myself before I get to them. I have toyed around with the idea of doing stiff legged deads instead, but find that these severely work my upper back, to the point where I'd still be feeling sore on my upper back day if I were to do them. Decisions, decisions....

    ...still gotta say I'm very excited about this new routine though. I work a grueling work schedule, which consists of 7 12 hour shifts in a row, followed by a week off. This lowered volume will leave me with more time to do stuff during the work week, and less likely to skimp out on much needed sleep.

  26. well i'm very tired after my 20rep squats but 5 through 10min later i can still start my warmups on my deadlifts. i'm sure the more i do the 20 rep squats the more my body will adjust to it also. sure i'm definatley feeling beat to hell after my leg day though.

    how am i working my hams? well i'm assuming squats and deadlifts hits them to a point, BUT i'm debating swaping in straight legged deadlifts every other time I deadlift. i do believe that when i do normal deadlifts and squats though that i'm hitting my hams to a certain degree...like doggcrapp said...i might not be PERFECTLY symetrical, but i'll be big as **** then worry about the details. notice i'm not doing any neck excersizes or forarms, etc...the lifts are all compound though i think all my muscles get hit, just some more than others, but in time i'll even it out when i feel i need to, right now i don't see it as a problem. just my .02

  27. oh yah today is bicept day, gotta hit 125lbs for 7reps today...gonna be a tough one

  28. Here's an idea I'm toying with for my first IA style leg workout. My knees have been bothering me after blasting fullbore on m1t, so I've decided to give them about an 11-12 day break before performing a leg workout; But back to the idea I'm thinking of, how about instead of performing two sets of regular deads to failure, performing 1 set of regular deadlifts and one set of stiff legged deadlifts? I suspect that may be the best of both worlds, as far as still providing a decent amount of stimulation for the hamstrings and still keep the total volume low. Or barring that, would it be too much volume to add in a few sets of leg curls at the end of the workout for the hamstrings?

  29. That's a good question.

    I won't pretend to know the answer but I would be interested to hear what IA has to say about that.

  30. Originally posted by max silver
    how about instead of performing two sets of regular deads to failure, performing 1 set of regular deadlifts and one set of stiff legged deadlifts? I suspect that may be the best of both worlds, as far as still providing a decent amount of stimulation for the hamstrings and still keep the total volume low.
    Originally posted by max silver
    Or barring that, would it be too much volume to add in a few sets of leg curls at the end of the workout for the hamstrings?
    Good Questions.

    It looks like too much volume for me (probably work with a volume reduction), but bellx1 reposted this over at UGFFL.

    ~Todd
  

  
 

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