Beelze training log
- 05-25-2006, 05:55 AM
i have a quick question, im currently three days deep in a haladrol cycle and iim not sure how intense i should work out one source tells me day1 back bi's day2chest triceps day3 legs day4 shoulder lats than [B]2/B] days of rest while the other is telling me i shouldnt need to take days off as long as im switching muscle groups every day
- 05-25-2006, 09:19 AM
- 05-25-2006, 09:35 AM
Originally Posted by Beelzebub
05-25-2006, 09:44 AM
nope, i don't touch anything for that week. it's rest week, so i rest. i don't adjust my diet either, stays the same. as for the 6 week mark, sometimes i feel that i need it, other times i don't. either way, i take it because i believe it's required. hitting heavy weights for that long of a period is bound to take it's toll, either sooner or later. so, as barney fife would say "nip it in the bud."
05-25-2006, 11:27 AM
05-25-2006, 12:28 PM
One more quick thing, you keep your kcal's just as high when your training on your off wk? Your not concerned about putting on too much fat with the calorie surplus?
05-25-2006, 12:42 PM
no wonder you're hitting so many PRs every workout! Having ~6 weeks between every attempt of the same exercise at a certain weight/rep range, ya big puss
I'm currently on a 2 week exercise rotation (4 day split, 4 different exercises), and I've been hitting 10-20lb PRs almost every go (legs are a lil overworked right now, backing off slightly and changing the exercise selection) while cutting down. I'm having better results with this than anything else I've ever tried.
Oh yeah, and Ubi is a strange, strange man.
05-25-2006, 01:55 PM
05-25-2006, 01:56 PM
somewhere around that, lol. usually hit the same exercise every 10 days. seems to be working just fine though so i ain't complaining. as for the rep range, i'm always going all out hoping for as many as possible but it generally ends up being an increase of 2 or 3 (on a great day).
btw, ex, i had sent you an email but to no avail. wanted you to judge the squat for it's depth. i know i need to sit back more and the only way to do that is widen my stance. any other pointers?
05-25-2006, 01:57 PM
not concerned at all. i'm consistently hanging around 265lbs and i'm happy here.Originally Posted by Hbs6
05-25-2006, 02:04 PM
i'm going to hijack real quick, what helped me start to sit back more was place the camera right next to me and tape all warmups, each time move my hips back first and a lot more and then keep sitting back and bend over at the same time, keeping my shoulders, knees, and ankles all in line. all the while trying to keep my shins as perpendicular to the floor is possible. took me a couple times to get it but once you get it it's easy. just think shoot hips back first, like you're sittin on the sh!tter
05-25-2006, 02:05 PM
05-25-2006, 02:06 PM
yeah, that's what it feels like i'm doing. it looks all gravy until i try to get that last couple inches of depth and it looks like my knees come forward. i'm going to try it again with the same stance and attempt to sit back more before switching anything up.
05-25-2006, 03:13 PM
same thing happens to me, my big ass legs push against my calves and push them forward. i willsay this though, with briefs or a suit on it makes it a lot easier to sit back mroeOriginally Posted by Beelzebub
05-25-2006, 03:44 PM
you're not arching hard enough. Push your knees out more as you go down in the squat too. Really focus on pushing the knees out, "spreading the floor" with your feet and pushing up on the weight with your shoulders and back and you should nail depth no problem. Those squats looked ok though, you'd get 2 whites on those at least, if you don't hang out in the hole too long
Remedy? More good mornings... I can't raw squat as much as you and I do 405x5 GMs. Safety bar squats would be a huge help here too. Also, sit on a box with your legs spread and knees bent (just don't do this too near ubi) as if you were in the bottom of the squat, put your feet in each end of a green band, then take the band and wrap it AROUND your knees so that the band is trying to pull your knees in together. Then push your knees out 5-10 times (whatever you can handle short of failure, if you get up around 15 switch to a strong band) - do this a couple times a day every day and you will sit back strong in the squat.
As for squatting wider, keep going wider as your flexibility allows, the only real key is that your knees have to be over your feet in the hole
05-25-2006, 03:48 PM
Beelzie, Kop, Ex, all you fellas, I have a question for you. My feet are bowed out, as in when my knees are facing forward both my feet stick out a little bit. Now, I had been doing squats trying to correct my stance by sticking my feet straight forward as possible. However, I think if I let me feet lie naturally I could go deeper in my squat, as in both farther back and deeper in inches. Is it alright to squat with my feet in a more natural position?
05-25-2006, 03:53 PM
What you don't want PL guidence and technique from me? I feel hurt man and we go way back. You know, back at that place that one night. You know man, you know...Good times, good times.
05-25-2006, 03:54 PM
i was told feet straight is quite dangerous. mine are somewhere between 35-40 degrees outward, feels very natural.
thanks for the tips ex.
05-25-2006, 03:57 PM
ex, also, is that band technique pretty much the same as doing abductor/inductor machines? you know, the girlie looking ones.
05-25-2006, 03:58 PM
That's what I thought too. Makes much more sense, my feet just naturally bow out, and it feels like I could be putting up like 40lbs more if I would go wider, deeper, and more at an angle. Gracias Beelzie. And don't worry man, you'll catch upto me one day...Originally Posted by Beelzebub
05-25-2006, 04:01 PM
Originally Posted by exnihilo
In reality, I am just yearning for you all to love me.
I already have snared Beez into my tentacles of love... You sir, are next.
On a serious note, I want to commend you guys for the treasure trove of info that you've contributed to the site. This thread is one of the best, not only because my life partner is the progenitor of it, but because many equally helpful people chime in regularly.
asskissing session terminated.
05-25-2006, 04:02 PM
i used to use shoulder width, feet straight as well and had numerous knees issues. you can't really sit back in that position, very unsafe IMO. hell, i had to put 10lbs plates under my heels just so i could reach parallel in that position.
05-25-2006, 04:04 PM
05-25-2006, 04:14 PM
05-25-2006, 05:21 PM
I know this isn't to me, but I though I'd chime in. Yes it is like the abductor/adductor machines- By sitting and having that much hip flexion with those machines -it's not a great way to hit those same muscles. A much better way would be using ankle straps and attaching to a free motion machine, and doing them standing bringing one knee up in front of you and then extending that same knee while kicking out to the side of you. IMO it's a better way to do it. Hopefully that makes sense. Also you could try squatting with a band around your legs right above the knees, like ex was talking about doing while sitting. During the squat just keep fighting the band to keep your knees in line with your toes.Originally Posted by Beelzebub
05-25-2006, 06:00 PM
05-25-2006, 06:50 PM
5/25 - quads/hams/forearms/bi's/calves
rack x 20
200 x 10
400 x 8
690 x 6
960 x 3
1445 x 6 PR (fail on 7)
90 second stretch
lying leg curls
100 x 10
180 x 3
270 x 8 PR
60 second stretch
behind back barbell forearm curls
185 x 21
135 x 20
cable rope curls
100 x 10
140 x 10
180 x 6
240 x 22 PR (rest pause at 10 and 16)
60 second stretch
3 sets of SB routine
no time for cardio
05-25-2006, 07:54 PM
Hey Beelz, have you always made ridiculously fast gains like this or do you credit much of it to your DC-style training?
I think I'm gonna try something like this come mid-July. I'm just starting to skim the DC stickies at IronMass.
05-25-2006, 08:31 PM
the band leg exercise is a lot like the abductor/adductor machine at your local gym, however not only does it look less gay, but it has more carryover to squat performance since it more closely matches the conditions under which a squat takes place.
05-25-2006, 08:33 PM
05-25-2006, 08:51 PM
Oh you need to be with a woman that has strong adductor muscles to really answer that one for yourself...Originally Posted by ktw
05-25-2006, 08:53 PM
So I'm guessing its just for increased stability when they are in the top position? I'm serious here.
05-25-2006, 08:54 PM
05-26-2006, 05:58 AM
Are the sets that I've bolded the only working sets? Is everything else a warmup to that one set (or two in some case)?
Originally Posted by Beelzebub
05-26-2006, 09:34 AM
beo, i wouldn't consider these ridiculous gains, just consistent ones. before when i was doing a traditional 'kill the muscle once a week' programs, i was a lot less knowledgeable about progressive overload and it's effectiveness. i used to be of the mindset that i wouldn't go up in weight unless i got 6 strict reps with the current weight. and so, i'd go up and a lot of the times i just couldn't exceed 4-5 no matter how hard i tried or worked at it. then i started reading DC's cycles for pennies thread and i picked a few things out that made sense, i.e. - the same exercise can't work forever or we'd all be leg pressing 50 plates per side by now. change is a necessity. so, i took that principle and mixed it with progressive overload and it has worked wonders. i'll never drop squats but i'll never do the same weight two weeks in a row either. if i get 495 x 10 one week and get 505 x 8 next week, that's ok - keep moving up by 10lbs each week regardless and you WILL surpass your previous PR once you work up to it again. however, i wouldn't advise progressive overload for every exercise, just the main ones. i've tried it on smaller muscle groups and it doesn't work that way, lol.
brick, yes. i work up in weight with low reps until i get to my 'all-out' set. then, it's balls to the walls go until you can't go anymore. if for some reason you don't beat your previous rep scheme, it may be time to drop that exercise and move to something else, as per DC protocol.
05-26-2006, 02:26 PM
So do you establish a goal, say a 3rm or 1rm that is better than your previous one, drop down to 75% of that or something and every week load and load so that once it comes time for that 90% or 100% lift it is a heavier weight than before? Sounds fairly simple, most 5x5's do something exactly the same, I should be trying that in the future.
05-26-2006, 02:42 PM
yup, drop down to 75% of your newest 1RM and work your way back up. you're guaranteed to pass it next time. i wasn't completely convinced of it's effectiveness until using it for squats. i had worked up to 535 x 1, and couldn't get 545 up. so, on a whim, i dropped to 405 and each week added 10lbs. i later found out this was called progressive overload and sure enough when i reached 545 again, i got an easy 3.
05-26-2006, 03:36 PM
Thanks, Beelz. :squat:
I can't wait to try this. I should be lean enough by Mid-July to start increasing cals again, at which point I want to do something totally different. I don't want to pop my cherry with this style of training while running a deficit 5-6 days/week.
05-26-2006, 07:06 PM
change is always fun
5/26 - chest/shoulders/tri's/back
hammer iso-wide 2/2 (with squeeze at top)
90 x 20
180 x 10
270 x 10
360 x 8
460 x 18 PR (rest pause after 11 and 14)
70 second stretch
90 x 10
180 x 3
270 x 3
410 x 2 PR
60 second stretch
straight bar pressdowns
100 x 20
140 x 12
180 x 6
220 x 6
280 x 16 PR
60 second stretch
rack chins (index on ring)
BW x 6
add 6 plates x 8 PR
followed by drop set
3 plates x 8
BW x max (don't remember)
60 second stretch
BW + 90lbs x 17 PR
5 out of 5
cardio.....only lasted 5 mins, lower back was cramping up horrible from the hypers.
05-26-2006, 08:00 PM
oh yeah Beez? I'm hitting PR's after PCT.. 12lbs lighter and scrawnier! BOOYACKA SHOT BUMBA CLOT BATTY BOYEEEEE
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