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Gorilla Warfare: This time it goes up to 11!

CleetusVanDam

CleetusVanDam

Member
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%.
 
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!
 
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.
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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!
 
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!
 
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
 
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
 
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!
 
Cleetus you are one powerful sum bitch...DL in video made 3 reps look easy.
 
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
 
Those are some high reps with heavy weight!!
 
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
 
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.
 
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.
 
Holy side lateral Batman!! That's just crazy bubba.
 
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!
 
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!
 
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!
 
Freaky numbers CVD!!
 
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!
 
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.
 
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.
 
CleetusVanDam said:
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.
Click to expand...

I think this covers it quite well...damn Cleetus
 
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!
 
That's the way to finish strong CVD!
 
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.
 
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
 
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!
 
Ok, I have to ask. Why 29? Why not 30...25...? That is some serious volume for sure big guy.
 
I would have just done the 4x25 for an even 100...but I'm an even number nut. ;~D
 
6/29/10
narrow stance squats to 12 inches
275 x 4reps @ 2/1/1/1 tempo x 21sets
superset with
glute ham raises @ bw x 6reps x 21 sets
completed in 30 minutes
f'k me!
couldnt keep yesterday's pace of 29 sets due to cramping and projectile vomitting at set 17, but 21 wasnt bad all things considered. My legs burn with a fire that I've never felt in all my years of training!
 
6/30/10
Standing Behind the neck Military press
155x4 reps @ 2/1/1/1 tempo x 15 sets
superset with dumbell side laterals
30's x 6 reps @ 2/1/1/1 tempo x 15 sets
done in 15 minutes
Ez bar curl
85lbs x 4 reps x 15 sets
superset with tricep cable extensions
160lbs x 6 reps x 15 sets
done in 15 minutes

Looked like Gamma Ray exposure was an issue when I left the gym, if only I had worn my purple cut-off jean shorts!
 
Definitely a workout worthy of some Daisy Dukes bubba...
 
7/2/10
60 degree incline bench
290x2reps at 2/1/1 tempo x 20 sets
superset with
wide grip front pulldowns
240x2 at 2/1/1 tempo x 20 sets
2 minute break after ten sets

fun day!
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