Gorilla Warfare: This time it goes up to 11!

Page 1 of 2 12 Last
  1. Registered User
    CleetusVanDam's Avatar
    Stats
    5'10"  250 lbs.
    Join Date
    Dec 2008
    Posts
    464
    Answers
    0

    Gorilla Warfare: This time it goes up to 11!


    Today starts an extended run on a custom Silver Back Training program. It is a hybrid DC/GVT variation. My primary goals are 1a. hypertrophy, 1b. strength. Starting out at 248-252lb, 14.5.14.7 %bf. 12 weeks from now I will be 260 range at 12%.

  2. Registered User
    CleetusVanDam's Avatar
    Stats
    5'10"  250 lbs.
    Join Date
    Dec 2008
    Posts
    464
    Answers
    0


    Day one 5/24/10
    Hit up two scoops of ASGT to kick things off. Very pleased with the feeling, still hate the taste. Sorry LG, but I ****ing hate the taste!
    Challenging day, was the first time I had taken three compund lifts till failure.
    Warm up circuit-full body 8 mins
    Low Incline BB bench
    8 sets of 3 for warm up
    285 x 12
    Low cable row
    5 sets of 3 warm up
    240x15
    High Incline BB press
    5 sets of 3 warm up
    225x15

    This was a different type of muscle fiber stimulation than what I have been experiencing, it wasnt a massive painful pump, but it was a deep burn that felt like it activated more muscle than I am used to. Very demanding on the last sets. I undershot my weigh a little bit, as it was supposed to be 10rms, but I just knocked 100 off what I thought my 1rm would be. Overall, great day. Thanks SB! This is gonna be a helluva ride!
  3. Registered User
    CleetusVanDam's Avatar
    Stats
    5'10"  250 lbs.
    Join Date
    Dec 2008
    Posts
    464
    Answers
    0


    Tuesday-
    Prowler Sled Push + 50 lbs x 55yds x 6
    •   
       

  4. Registered User
    CleetusVanDam's Avatar
    Stats
    5'10"  250 lbs.
    Join Date
    Dec 2008
    Posts
    464
    Answers
    0


    Day 2:
    Squats, has to back off on these a little b/c my right groin is slightly pulled
    500x5, narrow stance 275x20
    RDL's
    555x7, 500x12
    Reverse grip lat pull downs
    230x12
    alternate DB curls
    40's x 20
    Dips
    bw+135x11
    single arm tri ext
    40 x 25 per arm
    *Other than having to punk out on squats I think it was a damn strong day! Im loving this routine so far.
    __________________
  5. Registered User
    CleetusVanDam's Avatar
    Stats
    5'10"  250 lbs.
    Join Date
    Dec 2008
    Posts
    464
    Answers
    0


    Day 3
    8 sets of 3 reps were done as warm ups prior to each working set
    Front Pull downs to Chest
    220 x 11
    Flat Dumbell Press
    90's + 44lbs of band tension per db x 15
    80degree incline barbell press, narrow grip w/elbows forward
    205x11
    side laterals
    50's x 12

    felt like it was a good day, moved very fast, again I felt a DEEP tissue burn that I'm not yet accustom to. I like it!
  6. Registered User
    CleetusVanDam's Avatar
    Stats
    5'10"  250 lbs.
    Join Date
    Dec 2008
    Posts
    464
    Answers
    0


    5/29/10
    Day 4
    had to alter hang cleans b/c of groin
    power high pull to collar bone
    365x3
    narrow stance leg press
    550x20
    (Sorry SB curiosity got me here...)Experimental: 1 arm BB land mine rows (t-bar row outside of legs/ using kroc row type motion) 220x12 per arm. These were intense!
    I looked like a vanilla gorilla leaving the gym, my whole torso/yoke was gorged!
  7. Registered User
    CleetusVanDam's Avatar
    Stats
    5'10"  250 lbs.
    Join Date
    Dec 2008
    Posts
    464
    Answers
    0


    Felt like I killed it today! Reps were up from last week, will increase weight next week.
    Warm up circuit-full body 8 mins
    Low Incline BB bench
    8 sets of 3 for warm up
    285 x 15
    Low cable row
    5 sets of 3 warm up
    240x20
    High Incline BB press
    5 sets of 3 warm up
    245x14
  8. Registered User
    CleetusVanDam's Avatar
    Stats
    5'10"  250 lbs.
    Join Date
    Dec 2008
    Posts
    464
    Answers
    0


    Today was HUGE, but Im gonna pay for it!
    Squats (very narrow stance)
    8 sets of 3 warm ups
    500x5
    315x20
    RDL's
    600x6 (couldnt get 7, back kinda pulled funny)
    515x10 (back pulled really funny, has hurt all day)
    reverse grip pulldown
    220x14
    alternate DB curl
    50's x20
    dips BW+ 135 x 13
  9. Registered User
    CleetusVanDam's Avatar
    Stats
    5'10"  250 lbs.
    Join Date
    Dec 2008
    Posts
    464
    Answers
    0


    Day 3
    8 sets of 3 reps were done as warm ups prior to each working set
    Front Pull downs to Chest
    220 x 13
    Flat Dumbell Press
    90's + 44lbs of band tension per db x 18
    80degree incline barbell press, narrow grip w/elbows forward
    205x14
    side laterals
    50's x 12

    reps are all up by 2 or more, time to get my weight up for next week. Very pleased with how this is going so far!
  10. Registered User
    votum's Avatar
    Stats
    5'9"  210 lbs.
    Join Date
    Apr 2010
    Age
    26
    Posts
    2,253
    Answers
    0


    Damn...I don't think a gorilla could throw that weight around!
  11. Registered User
    CleetusVanDam's Avatar
    Stats
    5'10"  250 lbs.
    Join Date
    Dec 2008
    Posts
    464
    Answers
    0


    day 4
    power high pulls
    335x3
    close stance leg press
    530x20
    chest supported db row 90's x16
  12. Registered User
    AZMIDLYF's Avatar
    Stats
    6'0"  215 lbs.
    Join Date
    Apr 2008
    Age
    55
    Posts
    14,702
    Answers
    0


    Cleetus you are one powerful sum bitch...DL in video made 3 reps look easy.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
  13. Registered User
    CleetusVanDam's Avatar
    Stats
    5'10"  250 lbs.
    Join Date
    Dec 2008
    Posts
    464
    Answers
    0


    Thanks AZ!

    Felt like I killed it AGAIN today! Weight was up and reps were near identical.
    Warm up upper body band circuit 8 mins
    Low Incline BB bench
    8 sets of 3 for warm up
    295 x 13
    Low cable row
    5 sets of 3 warm up
    250x17
    High Incline BB press
    5 sets of 3 warm up
    250x14
  14. Registered User
    permanabol's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Jan 2010
    Posts
    236
    Answers
    0


    Killing it as usual!
  15. Registered User
    AZMIDLYF's Avatar
    Stats
    6'0"  215 lbs.
    Join Date
    Apr 2008
    Age
    55
    Posts
    14,702
    Answers
    0


    Those are some high reps with heavy weight!!
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
  16. Registered User
    CleetusVanDam's Avatar
    Stats
    5'10"  250 lbs.
    Join Date
    Dec 2008
    Posts
    464
    Answers
    0


    This is the first time ive trained using this type of routine/split and so far I'm liking it.
  17. Registered User
    CleetusVanDam's Avatar
    Stats
    5'10"  250 lbs.
    Join Date
    Dec 2008
    Posts
    464
    Answers
    0


    Squats (very narrow stance)
    8 sets of 3 warm ups
    510x5
    315x20
    RDL's
    Had to back off these today to stay healthy.
    275x7 @ 3/3 tempo
    225x10 @ 2/2 tempo
    reverse grip pulldown
    240x13
    alternate DB curl
    55's x16
    dips BW+ 150 x 12
    single arm tri extensions
    50's x 20
  18. Registered User
    AZMIDLYF's Avatar
    Stats
    6'0"  215 lbs.
    Join Date
    Apr 2008
    Age
    55
    Posts
    14,702
    Answers
    0


    Like the DC squat routine! 315x20 was a goal of mine. Those dips are crazy. I can't go over 100 without it killing my hands and shoulders.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
  19. Registered User
    votum's Avatar
    Stats
    5'9"  210 lbs.
    Join Date
    Apr 2010
    Age
    26
    Posts
    2,253
    Answers
    0


    Well played bro, you need to jump into the
    Friendly Over Head DB Triceps Ext. Challenge...

    for some competition!
  20. Registered User
    CleetusVanDam's Avatar
    Stats
    5'10"  250 lbs.
    Join Date
    Dec 2008
    Posts
    464
    Answers
    0


    Thanks guys! That tri ext challenge looks fun, i havent done a lifting vid in a while, maybe it is time to have a little fun!
  21. Registered User
    CleetusVanDam's Avatar
    Stats
    5'10"  250 lbs.
    Join Date
    Dec 2008
    Posts
    464
    Answers
    0


    Day 3
    8 sets of 3 reps were done as warm ups prior to each working set
    Front Pull downs to Chest
    230 x 14
    Flat Dumbell Press
    90's + 44lbs of band tension per db x 20
    80degree incline barbell press, narrow grip w/elbows forward
    215x13
    side laterals
    50's x 20!!!!! Hoooooo F'N rah!
    Another strong day, increases across the board again.
  22. Registered User
    AZMIDLYF's Avatar
    Stats
    6'0"  215 lbs.
    Join Date
    Apr 2008
    Age
    55
    Posts
    14,702
    Answers
    0


    Holy side lateral Batman!! That's just crazy bubba.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
  23. Registered User
    votum's Avatar
    Stats
    5'9"  210 lbs.
    Join Date
    Apr 2010
    Age
    26
    Posts
    2,253
    Answers
    0


    Jesus man >< I hope to be as strong as you some day, those are nutty lifts!
  24. Registered User
    CleetusVanDam's Avatar
    Stats
    5'10"  250 lbs.
    Join Date
    Dec 2008
    Posts
    464
    Answers
    0


    Thanks guys, I'm just pushing it like hell trying to get stronger everyday!
  25. Registered User
    CleetusVanDam's Avatar
    Stats
    5'10"  250 lbs.
    Join Date
    Dec 2008
    Posts
    464
    Answers
    0


    6/13/10
    Hang Clean
    315x3x3 stopped here to protect groin
    Narrow stance leg press
    585x20
    Krok Rows with my new monster DB handle that NateDawg made me!
    217x20
    ez bar curl
    140x14

    Again, I feel as if Im stronger every single session. Im loving it!
  26. Registered User
    CleetusVanDam's Avatar
    Stats
    5'10"  250 lbs.
    Join Date
    Dec 2008
    Posts
    464
    Answers
    0


    6/14/2010
    Low incline Bench
    305x10, 305x9 and RP to 15
    Low Pulley Cable Rows
    250x10, 250x10 RP to 15
    High Incline Bench
    265x10, 265x9 RP to 15

    today was BRUTAL!
  27. Registered User
    CleetusVanDam's Avatar
    Stats
    5'10"  250 lbs.
    Join Date
    Dec 2008
    Posts
    464
    Answers
    0


    Still took it kind of easy on squats and RDLs b/c of groin and back discomfort, but it was better than last week.

    Squats
    510x5 Very narrow stance
    345x20
    RDLs
    405x7 @2/2 tempo
    275 x10 @ 3/2 tempo
    Reverse close grip lat pulls
    230x12, 230x12 RP to 15
    alternate DB curls
    40's x 22
    dips
    BW+150x12 x 2
    single arm tricep ext
    50 x 16

    damn I'm spent, the 2 sets till failure 2 mins apart were tough! But damn I love it!
  28. Registered User
    AZMIDLYF's Avatar
    Stats
    6'0"  215 lbs.
    Join Date
    Apr 2008
    Age
    55
    Posts
    14,702
    Answers
    0


    Freaky numbers CVD!!
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
  29. Registered User
    CleetusVanDam's Avatar
    Stats
    5'10"  250 lbs.
    Join Date
    Dec 2008
    Posts
    464
    Answers
    0


    6/18/10
    Front pulldowns
    220x13, 220x8 rp to 12
    Dumbell Press
    90's + double mini bands x20, x 15 rp to 20
    Very High Incline Bench
    225x11, 225x9 rp to 12

    Pump was unreal today, looked like I was exposed to gamma rays, numbers increased AGAIN! this is unreal!
  30. Registered User
    CleetusVanDam's Avatar
    Stats
    5'10"  250 lbs.
    Join Date
    Dec 2008
    Posts
    464
    Answers
    0


    6/21/10
    Low incline Bench
    310x12, 310x10 RP to 12
    Low Pulley Cable Rows
    250x12, 250x10 RP to 15
    High Incline Bench
    265x10, 265x9 RP to 12

    Another great session, #'s still climbing.
  31. Registered User
    CleetusVanDam's Avatar
    Stats
    5'10"  250 lbs.
    Join Date
    Dec 2008
    Posts
    464
    Answers
    0


    6/23/10
    Squat
    520x5 (narrow stance)
    365x20
    RDL (Went back up but not ALL the way back up, back was feeling alot better)
    555x7
    495x10
    Reverse grip front pulldowns
    230x10, 230x10 RP to 12
    Alternate DB curl
    55's x 10 rp to 14
    Wighted Dips
    180x10, 180x10 rp to 12
    single arm tricep ext 60 x 14 per arm

    HUGE day on the upper body end. Lower body is coming back pretty strong, if my lower back and groin will hurry up and get back to 100% i think I'd unleash some true insanity.
  32. Registered User
    votum's Avatar
    Stats
    5'9"  210 lbs.
    Join Date
    Apr 2010
    Age
    26
    Posts
    2,253
    Answers
    0


    jesus dude.

    Well played on that 520 squat :P

    Well done on all of it o.O
  33. Registered User
    AZMIDLYF's Avatar
    Stats
    6'0"  215 lbs.
    Join Date
    Apr 2008
    Age
    55
    Posts
    14,702
    Answers
    0


    Quote Originally Posted by CleetusVanDam View Post
    6/23/10
    Squat
    520x5 (narrow stance)
    365x20
    RDL (Went back up but not ALL the way back up, back was feeling alot better)
    555x7
    495x10
    Reverse grip front pulldowns
    230x10, 230x10 RP to 12
    Alternate DB curl
    55's x 10 rp to 14
    Wighted Dips
    180x10, 180x10 rp to 12
    single arm tricep ext 60 x 14 per arm

    HUGE day on the upper body end. Lower body is coming back pretty strong, if my lower back and groin will hurry up and get back to 100% i think I'd unleash some true insanity.
    I think this covers it quite well...damn Cleetus
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
  34. Registered User
    CleetusVanDam's Avatar
    Stats
    5'10"  250 lbs.
    Join Date
    Dec 2008
    Posts
    464
    Answers
    0


    Thanks gents!
  35. Registered User
    CleetusVanDam's Avatar
    Stats
    5'10"  250 lbs.
    Join Date
    Dec 2008
    Posts
    464
    Answers
    0


    Last Day of the 1st 5 week phase was FILLED with PR's!!!

    Front Pulldowns
    240x10, 240x10 RP to 13
    Dumbell Bench
    90's + double Minis x 27, x 25 RP to 28
    Very High Angle Incline press
    225x10, 225x9 RP to 11
    Side Laterals
    50's x 22
    HOORAH Baby!
  36. Registered User
    AZMIDLYF's Avatar
    Stats
    6'0"  215 lbs.
    Join Date
    Apr 2008
    Age
    55
    Posts
    14,702
    Answers
    0


    That's the way to finish strong CVD!
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
  37. Registered User
    CleetusVanDam's Avatar
    Stats
    5'10"  250 lbs.
    Join Date
    Dec 2008
    Posts
    464
    Answers
    0


    the second phase of my gorilla training begins tomorrow. It will be an entirely new conceptual lay out of training. I'm stoked. It will demand focus like I have never had to employ with any other routine.
  38. Registered User
    CleetusVanDam's Avatar
    Stats
    5'10"  250 lbs.
    Join Date
    Dec 2008
    Posts
    464
    Answers
    0


    Did a little weekend work on my own accord.
    BB bent rows with lower body asst.
    365x17
    365x12 RP to 15
    reverse grip BB row
    225x18
    double arm DB hammer curls
    40's x 13, 40's x 11
  39. Registered User
    votum's Avatar
    Stats
    5'9"  210 lbs.
    Join Date
    Apr 2010
    Age
    26
    Posts
    2,253
    Answers
    0


    jesus man. Well done!
  40. Registered User
    CleetusVanDam's Avatar
    Stats
    5'10"  250 lbs.
    Join Date
    Dec 2008
    Posts
    464
    Answers
    0


    Thanks Votum!

    We will describe this second phase with an equation Volume x Intensity = Insanity! Today looked like this;
    Bench
    255x4repsx 29 sets @ 2/1/1/1 TEMPO
    super set with
    Seated reverse grip low cable rows
    140x6 reps x 29 sets @ 2/1/1 tempo
    done in 30 minutes

    UN-f'n real!
  •   

      
     

Similar Forum Threads

  1. Gorilla Pit Soft Opening 11/2-11/8
    By Gorilla Pit in forum Powerlifting/Strongman
    Replies: 1
    Last Post: 11-04-2009, 05:11 AM
  2. Gorilla Pit Opens 11/2/2009
    By Gorilla Pit in forum Powerlifting/Strongman
    Replies: 3
    Last Post: 09-30-2009, 08:23 AM
  3. hybrid of a chimp and a gorilla?
    By yeahright in forum General Chat
    Replies: 4
    Last Post: 07-16-2006, 02:45 PM
  4. Gorilla-Grips
    By matthams in forum Supplement Logs
    Replies: 4
    Last Post: 03-07-2006, 01:27 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in