Gorilla Warfare: This time it goes up to 11!

[CleetusVanDam]

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%.

[CleetusVanDam]

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!

[CleetusVanDam]

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

[CleetusVanDam]

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.
__________________

[CleetusVanDam]

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!

[CleetusVanDam]

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!

[CleetusVanDam]

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

[CleetusVanDam]

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

[CleetusVanDam]

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!

[votum]

Damn...I don't think a gorilla could throw that weight around!

[CleetusVanDam]

day 4
power high pulls
335x3
close stance leg press
530x20
chest supported db row 90's x16

[AZMIDLYF]

Cleetus you are one powerful sum bitch...DL in video made 3 reps look easy.

[CleetusVanDam]

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

[permanabol]

Killing it as usual!

[AZMIDLYF]

Those are some high reps with heavy weight!!

[CleetusVanDam]

This is the first time ive trained using this type of routine/split and so far I'm liking it.

[CleetusVanDam]

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

[AZMIDLYF]

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.

[votum]

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

for some competition!

[CleetusVanDam]

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!