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Lifting Heavy every single day - LOG

Iron_Will said:
MMA clean as in drugs/. Its not at all. But if you think taking steroids in a fight is good or you are accepting it, you have problems. there was a girrl who just tested positive who beat the hell otu of a tiny asian girl. Imagine that, Thats like murder. My arrogance has reached a new level.

Guess what? I could care less what any of you think of me. Im simply posting some things that i do, Im posting videos and tracking my progress, while you guys CRITIQUE my form and say its a bad thing when ive been progressing with it for a while now. And i tell you that and you say im wrong this that... Listen. im not doing this for myself. I want to spread the knowledge i have gained over the months and show to people that 3-5 day typical splits are typical and thats not the only thing that works. Seems like everyone other than a couple people.. (other than zir red, big intentions ect..) .. othet than those guys and a couple more, you all seem to be jealous in a way or just plain hate me/ my methods. If you are going to say something stupid that makes no sense (like the post a couple up) then just leave, because obviously that guy above has no idea what he talking about.
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completely directed at me and you sir are arrogant.Your childishness has reached uncharted levels.

If you post your open to some critique.Simple as.People trying to knock some sense into you will not change the fact that very very very few people can train this way consistently without injury,without professional coaches and without massive amounts of drugs.

I ain't jealous of you at all bro.I feel sorry for you.I may be weak compared to you even though I'm older but at least I have respect for people.Have no idea where you learned your lack of respect from but I pity you.


I'd also like to point out that just because you are progressing doesn't mean that you don't lose form a lot of the time and/or don't use proper form.

You want to spread knowledge you have learned over months....I want to spread knowledge I have learned over years.


I'm not leaving the log btw.I'll keep posting up my thoughts on the matter.You don't get off that easy
 
Iron_Will said:
MMA clean as in drugs/. Its not at all. But if you think taking steroids in a fight is good or you are accepting it, you have problems. there was a girrl who just tested positive who beat the hell otu of a tiny asian girl. Imagine that, Thats like murder. My arrogance has reached a new level.

Guess what? I could care less what any of you think of me. Im simply posting some things that i do, Im posting videos and tracking my progress, while you guys CRITIQUE my form and say its a bad thing when ive been progressing with it for a while now. And i tell you that and you say im wrong this that... Listen. im not doing this for myself. I want to spread the knowledge i have gained over the months and show to people that 3-5 day typical splits are typical and thats not the only thing that works. Seems like everyone other than a couple people.. (other than zir red, big intentions ect..) .. othet than those guys and a couple more, you all seem to be jealous in a way or just plain hate me/ my methods. If you are going to say something stupid that makes no sense (like the post a couple up) then just leave, because obviously that guy above has no idea what he talking about.
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Like murder, huh? Wow, just when I thought your comprehension of logic couldn't get any worse. Yes, Cyborg tested positive after she beat Yamanaka, but that is nothing like murder considering she had zero injuries from the fight.

The problem within your entire "program" is just that; there is no programming. Nobody is jealous of you in any way and you also really fail to understand that progression is a big picture scheme and not what happens in a few months. You're not spreading any knowledge because there is no backing for what you are doing. Your form is awful, your attitude is awful, and your methods are awful. You have obvious imbalances but think it's beneath you to address them to continue your progress, which is absolutely moronic. You talk about how you want to be an athlete and compete, but you have already demonstrated the number thing that every coach hates: hubris. Everyone here has tried to steer you in the right direction to help make you stronger and smarter yet you think there is nothing wrong with anything you do.
 
Rodja said:
Such a naive soul to think that MMA is clean. Regardless, your arrogance has reached a new level with your last few posts.
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MMA, is clean... I mean look at randy and how he looks physically perfect in his 40's...lol...
This whole thread has been pretty entertaining and makes me remember my 20's and how I knew it all...
 
And just to show that this **** works. (btw i was going to wait to post this in the end to really show how this works, but ill just do it now. because you guys think this doesn't work and only works for 2 weeks and then you stall or have back problems.)

HERE IS MY SQUATTING 325 IN MID NOVEMBER. NOTE: YOU CAN CLEARLY SEE I BARELY GOT IT. AND ON TOP OF THAT, IM NOT SURE IF YOU CAN SEE IT BUT I PUT MY HEELS ON WEIGHT PLATES BEHIND ME BECAUSE I WAS AVOIDING MY BAD FLEXIBILITY. IM SURE I MADE NO GAINS WHATSOEVER COMPARES TO YOUR LOVING 5X5 PROGRAMS.

SQUAT: 325X1. mid November. I was a ****ing girly boy.

[video=youtube;j-tiyF2JMyA]http://www.youtube.com/watch?v=j-tiyF2JMyA&feature=youtu.be[/video]
Now man up you guys and maybe not like my methods. but KNOW they work. and just to show you the clear progress my proamming has done. Here is a recent lift of 425x3. just to show that there is a clear difference in my progress. call me a kid again.
[video=youtube;ub29r5lPMkI]http://www.youtube.com/watch?v=ub29r5lPMkI&feature=plcp&context=C39534c9UDOEgsToPDskL9 5GjNg5kQOAEGr2bmQX2p[/video]
 
Rodja said:
Like murder, huh? Wow, just when I thought your comprehension of logic couldn't get any worse. Yes, Cyborg tested positive after she beat Yamanaka, but that is nothing like murder considering she had zero injuries from the fight.

The problem within your entire "program" is just that; there is no programming. Nobody is jealous of you in any way and you also really fail to understand that progression is a big picture scheme and not what happens in a few months. You're not spreading any knowledge because there is no backing for what you are doing. Your form is awful, your attitude is awful, and your methods are awful. You have obvious imbalances but think it's beneath you to address them to continue your progress, which is absolutely moronic. You talk about how you want to be an athlete and compete, but you have already demonstrated the number thing that every coach hates: hubris. Everyone here has tried to steer you in the right direction to help make you stronger and smarter yet you think there is nothing wrong with anything you do.
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nothing happened in a few months? look above at the video post and tell me nothing happened. Your a tool and i just p[roved you and any other haters wrong. Yes i am impatient about taking time off from lifting. Yes i am impatient about suprising anyone in this thread with a 325x1 to a 450x3 or 500x1. look above and you see the progress in 3 months time. squatting LIKE I SAID about 85-86 out of 90 days.
 
pillsRgood said:
MMA, is clean... I mean look at randy and how he looks physically perfect in his 40's...lol...
This whole thread has been pretty entertaining and makes me remember my 20's and how I knew it all...
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Isn't this the be all and end all of this thread.What the OP will realise when he's older is that we are trying to help him out.

It's sad really.I'm a Nutrition and Dietetics major and at work I help people change everyday.I guess I'm too used to helping people who are willing to take advice and willing to be critiqued.
 
Roniboney said:
Isn't this the be all and end all of this thread.What the OP will realise when he's older is that we are trying to help him out.

It's sad really.I'm a Nutrition and Dietetics major and at work I help people change everyday.I guess I'm too used to helping people who are willing to take advice and willing to be critiqued.
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i am willing. to people who are legit. You guys talk about my program suking. Look at the video above. Look at my progress. I guess it doesn't work huh? Its plain dumb. Zir red said im on to something. He actually understands but hes giving me advice to do shorter spurts of this. In which i think im going to start squatting straight 1 week in a row (7 days) then back down to 3-4 the next week. I like his thinking. And i might do something like that in the future. You guys are saying my form suks (which it doesn't. It could be better but show me a vid of your perfect form lifting as much weight from my bw to weight lifted ratio). Then i will listen to you!
 
less is more.You have made great progress but at what price?Form is definately one of them,potential for injury yes,your ego has inflated beyond all belief HELL YES.Hell lok at the way you walk back to the camera.Your body language is almost as if your saying 'ye I'm the ultimate badass ''

You are a kid,no matter what your lifts are we are judging you now by your attitude which is reminiscent of my 2 year old nephew.

You were a girly guy back in November.............I'll say ,look at that ass shake when your going to the squat rack
 
Iron_Will said:
i am willing. to people who are legit. You guys talk about my program suking. Look at the video above. Look at my progress. I guess it doesn't work huh? Its plain dumb. Zir red said im on to something. He actually understands but hes giving me advice to do shorter spurts of this. In which i think im going to start squatting straight 1 week in a row (7 days) then back down to 3-4 the next week. I like his thinking. And i might do something like that in the future. You guys are saying my form suks (which it doesn't. It could be better but show me a vid of your perfect form lifting as much weight from my bw to weight lifted ratio). Then i will listen to you!
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I'm not the one posting squats and deads only in a log so I have no need to post my form on squats.

I don't lift for weight I lift for contraction of my quads so yet again I have very little to prove.

If your this caught up e-statting then I shudder to think what your like in real life
 
Roniboney said:
less is more.You have made great progress but at what price?Form is definately one of them,potential for injury yes,your ego has inflated beyond all belief HELL YES.Hell lok at the way you walk back to the camera.Your body language is almost as if your saying 'ye I'm the ultimate badass ''

You are a kid,no matter what your lifts are we are judging you now by your attitude which is reminiscent of my 2 year old nephew.

You were a girly guy back in November.............I'll say ,look at that ass shake when your going to the squat rack
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I was a bitch back in november because i was scared. to be honest. i hated squatting and deadlifting. Since then i man the f up and look where im at now. Im not saying im god or anything. But im saying the **** i do WORKS. And you can't deny it any more. Your the kids for saying this doesn't work. I just proved you wrong for you all saying everything suks ect..

Roniboney said:
I'm not the one posting squats and deads only in a log so I have no need to post my form on squats.

I don't lift for weight I lift for contraction of my quads so yet again I have very little to prove.

If your this caught up e-statting then I shudder to think what your like in real life
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good then don't talk about maximal strength!!!
 
Iron_Will said:
I was a bitch back in november because i was scared. to be honest. i hated squatting and deadlifting. Since then i man the f up and look where im at now. Im not saying im god or anything. But im saying the **** i do WORKS. And you can't deny it any more. Your the kids for saying this doesn't work. I just proved you wrong for you all saying everything suks ect..


good then don't talk about maximal strength!!!
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I never denied it would work.I said that professional olympic weightlifters train like this.I also stated that they have teams behind them and are monitored so unscrupulously.

Why can't I talke about maximum strength?I used to train for strength until I injured my lower back playing rugby,injured my scapula playing rugby and injured my knee doing squats.My knowledge is still there.I've read all of the books linked to you in this thread ,SS ,the 5x5 method,the texas method .Why am I unable to post again?Because I have different goals to you?hmmmmm nope for a 19 year old I can see why that makes sense.

I actually love how ridiculous your responses are dude.I can keep going all night.I've eaten about 3000kcal worth of my calories for the day over the past 3 hours laughing at your posts.
 
Roniboney said:
I never denied it would work.I said that professional olympic weightlifters train like this.I also stated that they have teams behind them and are monitored so unscrupulously.

Why can't I talke about maximum strength?I used to train for strength until I injured my lower back playing rugby,injured my scapula playing rugby and injured my knee doing squats.My knowledge is still there.I've read all of the books linked to you in this thread ,SS ,the 5x5 method,the texas method .Why am I unable to post again?Because I have different goals to you?hmmmmm nope for a 19 year old I can see why that makes sense.

I actually love how ridiculous your responses are dude.I can keep going all night.I've eaten about 3000kcal worth of my calories for the day over the past 3 hours laughing at your posts.
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Laugh on. Im not trying to put a show on here. Im trying to help others and show my methods. Well, partly what my methods are. Not fully my methods. I accept that you told me 5x5. but i don't like that. Theres no way i would be squatting as much right now if i instead tried 5x5. No way. The stuff i have been doing works. Someone said it didn't. they said my program stinks and thinks that it does not work. Not sure who said it but it was a couple posts up. People saying i should drop down weight. Well if you saw my 380x1 attempt, i was doing just as i was with 425 but it was harder. And that was near the end of december-beginning of January. I was doing the same thing.. result? I can move 380 like a piece of cake. Its simple progression. Im not saaying you shouldn't post but before you were talking smack about my program and ect.. everyone was but some were more generous than others. See the results of doing practically exactly what im doing now? It works. Thats all im saying. Good for you that you do 5x5. I disagree for maximal strength, but continue on. Im not complaining. just sharing my knowledge, LIKE I SAY OVER AND OVER again.
 
Iron_Will said:
lol.. Im not saying im satisfied like im done, but i plan on playing football in college or doing MMA so i don't think anything over 500 is really worth putting a crap load of time in. I have a good plan, right now im trying to gain maximal strength. phase 1. btw,, Is that really you in that video?
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Invalid Link Removed

That is 365

Invalid Link Removed

That is an attempt at 400. Better luck next time!
 
diggyboo said:
Invalid Link Removed

That is 365

Invalid Link Removed

That is an attempt at 400. Better luck next time![/QUOTE

I haven't done zerchers since I weighed 220, so I found out this morning that I am now too fat to pick the bar up off the ground! Lol had to elevate bar about 6 inches
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This has devolved pretty quickly. Look, there's no denying the short-term benefits of this type of lifting, but is has extremely limited long-term, real-world application. For one, it doesn't deal with imbalances. You might claim they don't matter, but imbalances do create injuries. Working with female athletes, they typically possess a weak posterior chain in comparison to their male counterparts. If we ignore that weakness (in conjunction with the other anatomical bad hands they were dealt), they have an increased propensity toward non-contact ACL damage in sports such as basketball and soccer. Likewise, my powerlifting friends are notorious for impingement. This typically stems from overly developed pecs/delts/internal rotators with concurrent weakness in their mid back/shoulder extensors/external rotators. If we keep ignoring their imbalance, they will be faced with extended time off and/or surgery. Average Joe in the gym is likely quad dominant and very tight as well. This can force an anterior tilt in the pelvis, which can lead to back issues. If the back and hamstrings aren't strengthened, this issue can become dramatically worse with time.

Further, from an athletic development standpoint, this method of training could not occur concurrently with other forms of training. It requires a great deal of recovery, but if you're going to football/track/bobsled/basketball/baseball/etc. training on the side, your body's recovery systems will not be able to compensate fully. Performance will steadily begin to decline with time.

Calling jealousy is disappointing. I'm concerned with my lifts, and I imagine most others possess a similar mindset. While individuals such as Konstantin, Koklyaev, and Savickas provide a great source of motivation, I'm not jealous of them. They were blessed with uber genetics and are synthetically enhanced. I have neither of those attributes, yet I still make do. I understand the hand I've been dealt--I don't blame or get angry at anyone else because of it. To do so would be childish, if you ask me.

Just my $.02

As an aside, what are you actually training for? Also, do you believe what you're doing carries over to strength/power sports? Just curious as to where your mind is going with this.
 
Iron_Will said:
M

Guess what? I could care less what any of you think of me. Im simply posting some things that i do, Im posting videos and tracking my progress, while you guys CRITIQUE my form and say its a bad thing when ive been progressing with it for a while now. And i tell you that and you say im wrong this that... Listen. im not doing this for myself. I want to spread the knowledge i have gained over the months and show to people that 3-5 day typical splits are typical and thats not the only thing that works. Seems like everyone other than a couple people.. (other than zir red, big intentions ect..) .. othet than those guys and a couple more, you all seem to be jealous in a way or just plain hate me/ my methods. If you are going to say something stupid that makes no sense (like the post a couple up) then just leave, because obviously that guy above has no idea what he talking about.
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I think the major issue is two fold.

First, three month's is not a very long time in the grand scheme of things. If you want to continue lifting this way for a few years, and then evaluate the gains/injuries, then the experience will be more substantial.

Second, a great majority of people are not going to be able to handle this type of training and recovery schema. You can, and that is great. However, those who cannot, especially younger, less experienced lifters who try to follow such a set up are significantly increasing their risk for developing performance compromising muscular imbalances and over use injury.

I think the major heat in this discussion is because you attempt to refute every piece of advice and information that is added to the discussion. Rather than evaluate and weigh the evidence, we get irritated by you shooting other ways to train (probably as you get irritated by some of us pointing out issues with your training schema). There are a lot of bright people on this board, and I think you are over looking some great information that may become very useful to you a few more years into your lifting career.

Br
 
ZiR RED said:
I think the major issue is two fold.

First, three month's is not a very long time in the grand scheme of things. If you want to continue lifting this way for a few years, and then evaluate the gains/injuries, then the experience will be more substantial.

Second, a great majority of people are not going to be able to handle this type of training and recovery schema. You can, and that is great. However, those who cannot, especially younger, less experienced lifters who try to follow such a set up are significantly increasing their risk for developing performance compromising muscular imbalances and over use injury.

I think the major heat in this discussion is because you attempt to refute every piece of advice and information that is added to the discussion. Rather than evaluate and weigh the evidence, we get irritated by you shooting other ways to train (probably as you get irritated by some of us pointing out issues with your training schema). There are a lot of bright people on this board, and I think you are over looking some great information that may become very useful to you a few more years into your lifting career.

Br
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Well said.
 
ZiR RED said:
I think the major heat in this discussion is because you attempt to refute every piece of advice and information that is added to the discussion. Rather than evaluate and weigh the evidence, we get irritated by you shooting other ways to train (probably as you get irritated by some of us pointing out issues with your training schema). There are a lot of bright people on this board, and I think you are over looking some great information that may become very useful to you a few more years into your lifting career.
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This

Great gains bro, but you want the fastest possible gains, right? A little assistance work would help your progress AND help prevent injury. Where is the negative side of that? :cheers:
 
Just curious, why do you prefer to squat high bar?

Also, have you looked into Smolov training? It's extremely challenging for anyone at any level, here's a good read:

Invalid Link Removed
 
Gutterpump said:
Just curious, why do you prefer to squat high bar?

Also, have you looked into Smolov training? It's extremely challenging for anyone at any level, here's a good read:

Invalid Link Removed
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I questioned this as well.OP low bar is infinitely better especially if you have a lower back injury.It is really important no matter what you choose that you keep your back healthy
 
Gutterpump said:
Just curious, why do you prefer to squat high bar?

Also, have you looked into Smolov training? It's extremely challenging for anyone at any level, here's a good read:

Invalid Link Removed
Click to expand...

I once looked into the smolov squat routine. Haven't done it yet. It look intense to say the least.
 
Gutterpump said:
Just curious, why do you prefer to squat high bar?

Also, have you looked into Smolov training? It's extremely challenging for anyone at any level, here's a good read:

Invalid Link Removed
Click to expand...

Have you ever did this? If so what were your results
 
Here is program #2.

M - Squat (heavy set of 3) + Deadlift (MAX)
T - Squat (heavy set of 2) + Zercher Squat (MAX)
W - Squat (MAX) + Front Squat (MAX)
T - OFF
F- Squat (heavy set of 3) + Deadlift (MAX)
S- Squat (heavy set of 2) + Zercher Squat (MAX)
S- Squat (MAX) + Front Squat (MAX)
M- OFF
T- Repeat.

How does this look. Please please don't tell me about CNS fatigue because i have lifted heavy for a while and every day. Taking 2 days off in this phase will make my recovery twice as good.
 
Or i could do something like this...

M - Squat (MAX) + Deadlift (MAX)
T - Squat (MAX) + Front Squat (MAX)
W - OFF
T- Squat (MAX) + Deadlift (MAX)
F- Squat (MAX) + Zercher Squat (MAX)
S- OFF

S- Repeat.
 
Are the secondary lifts assistence work to the max lifts? You could stand to have more hamstring work id say esp if you wanna deadlift the way you do.
 
SweetLou321 said:
Are the secondary lifts assistence work to the max lifts? You could stand to have more hamstring work id say esp if you wanna deadlift the way you do.
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i thought the way 9i deadlift is fine. Its just a stiff legged deadlift which involves more of the hamstrings and less of the quads?

Anyways, yesterday i didn't eat anything pre workout. Im drinking some milk right now and eating an apple. Then im going to the gym. I will report back. I woke up feeling really fatigued................Squat at least 430. I want 450!! lol
 
2/15/12- SQUAT YEA BUDDY!!!

I hit 500 for 1. YES! although it was a slow grindy rep, that is exactly how 450 x1 felt a couple weeks ago. I am so happy. Ive been dreaming of this for a while. I am now going to start lowering to weight and working multiple reps a day for a percentage. So something like 465 for 2 reps for 2 weeks. Then move up the weight from there. I am going to start working my weaknesses. I know this was a slow rep but it was all the way down and i am excited. If you guys can help me out with my next program i would love that. Considering im not in a rush anymore! Wehn i started the workout i felt so good. Things were flying up. I hit 415x1 and i was like Thats to easy. And i thought to myself, why not just go up. you feel good. Take advantage of today. And i did. You guys have to unerstand this has been my goal for 3 months now and i have practically dreamed of squatting 5 plates on each side. Sorry if i offended any of you by my greediness. I am sure this excitement will pass but not for a while. Improvement is still ahead. now for reps with it.

VIDEO! Squat 500x1
[video=youtube;9kwTwqzerFw]http://www.youtube.com/watch?v=9kwTwqzerFw&feature=youtu.be[/video]
 
Iron_Will said:
2/15/12- SQUAT YEA BUDDY!!!

I hit 500 for 1. YES! although it was a slow grindy rep, that is exactly how 450 x1 felt a couple weeks ago. I am so happy. Ive been dreaming of this for a while. I am now going to start lowering to weight and working multiple reps a day for a percentage. So something like 465 for 2 reps for 2 weeks. Then move up the weight from there. I am going to start working my weaknesses. I know this was a slow rep but it was all the way down and i am excited. If you guys can help me out with my next program i would love that. Considering im not in a rush anymore! Wehn i started the workout i felt so good. Things were flying up. I hit 415x1 and i was like Thats to easy. And i thought to myself, why not just go up. you feel good. Take advantage of today. And i did. You guys have to unerstand this has been my goal for 3 months now and i have practically dreamed of squatting 5 plates on each side. Sorry if i offended any of you by my greediness. I am sure this excitement will pass but not for a while. Improvement is still ahead. now for reps with it.

VIDEO! Squat 500x1
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Good work bro! Glad you got it :)
 
No hate this time bro.I'm happy for your progress.Use this experience as a way to learn to listen and then incorporate it into your own goals.

Your growing on me you know that
 
thanks guys. Im making a new program. Ill post it here when im done. Id like all your input. I am still going to lift 7 days a week :), but the percentages are going to vary and im going to be doing more assistance work. Ill get it up in a couple hours or so. Im still very happy. Its a great day today
 
bigintensions said:
Have you ever did this? If so what were your results
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No I'm just alternating between 5/3/1 and linear progression depending on how I feel.

I wanted to do a smolov squat cycle recently because I have a shoulder injury, so I thought I could focus on my squat instead, but squating isnt' helping the healing process of my shoulder so I just stopped training for now altogether. I recently tore my pec major slightly, where it attaches at the top, tore my lat a bit + teres major, and tweaked my subscapularis pretty majorly... no fun.

Before I stopped training a couple weeks ago, I was doing 5/3/1 + Periodization Bible assistance but was squatting 3 times per week (linear progression) to improve my squat.
 
OPTION 1- Workout program​
Monday
Squat (93%x2)
Front Squat (2 sets of 2-3 reps..HEAVY)
Farmers walks (2-3 sets of long grindy walks. punish the legs. Not to complete failure but work them good.)
Tuesday
Squat (93%x1)
Zercher Squats (2 sets of 2-3 reps..HEAVY)
Bench Press (2 sets of 2-3 reps..HEAVY)
Wednesday
Squat (93%x2)
Front Squat (2 sets of 2-3 reps..HEAVY)
Farmers walks (2-3 sets of long grindy walks. punish the legs. Not to complete failure but work them good.)
Thursday
Squat (93%x1)
Zercher Squats (2 sets of 2-3 reps..HEAVY)
Bench Press (2 sets of 2-3 reps..HEAVY)
Friday
Squat (93%x2)
Front Squat (2 sets of 2-3 reps..HEAVY)
Farmers walks (2-3 sets of long grindy walks. punish the legs. Not to complete failure but work them good.)
Saturday
Squat (93%x1)
Zercher Squats (2 sets of 2-3 reps..HEAVY)
Bench Press (2 sets of 2-3 reps..HEAVY)
Sunday
OFF


*** REPEAT ON THE NEXT WEEK (but the next week add pounds or reps onto the squat) (always progressing with every exercise)

I will do this until i reach a point when im not as sore while doing this over and over again. To the point when i can do all of this and still feel fresh. Once that happens i will add in agility + Conditioning work on top of this 3-5 times a week.

Mobility work will be done. Stretching will be done. Recovery is going to be as good as i can make it. Also. Deadlift is not in there. I think it is to taxing now that i think of it. And i think it will increase by itself with all the lower back work im doing. The Zerchers really target the lower back and i think that will help bump it up well.
_____________________________________________________________
So guys this is option 1. option 2 is listed below. Tell me what you think is better and why. and any adjustments you think i should make.
_____________________________________________________________
OPTION 2 ​

Monday
Squat (93%x2)
Front Squat (2 sets of 2-3 reps..HEAVY)
Farmers walks (2-3 sets of long grindy walks. punish the legs.)
Tuesday
Squat (93%x2)
Zercher Squats (2 sets of 2-3 reps..HEAVY)
Bench Press (2 sets of 2-3 reps..HEAVY)
Wednesday
OFF
Thursday
Squat (93%x2)
Front Squat (2 sets of 2-3 reps..HEAVY)
Farmers walks (2-3 sets of long grindy walks. punish the legs.)
Friday
Squat (93%x2)
Zercher Squats (2 sets of 2-3 reps..HEAVY)
Bench Press (2 sets of 2-3 reps..HEAVY)
Saturday
Squat (93% x2)
Specialty (From sled pushes/drags to walking lunges to farmers walks again to just something to change it up and confuse the legs while still blasting them..maybe deads..? maybe some swimming?)
Sunday
OFF

*** Same thing. All exercises are progressed on and squats increase in either weight or reps the following week. I will also add in conditioning and agilty probably on Monday Thursday and Saturday. Thats things like cone drills, footwork, hill sprints, tabata things, sprints, box jumps, ect...
____________________________________________
Bicep curls and dips and GRIP and lats and shoulders will all be mixed in throughout the week depending on how i feel on each day. I most likely will hit 4 sets each of what i listed right here. They won't be heavy because the compound lifts are what is going to increase them. But they will be tough and activate the muscle tissue enough.
____________________________________________
THOUGHTS? i doubt anyone will read this.



also, on each off day i will still get some light streching/walking/active recovery in. very light though. All bodyweight. Nothing on the weights.
 
Gutterpump said:
Do you have access to a prowler & GHR machine?
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no. I wish i did. Those are 2 things that would really help me. I thought the farmer walks could be a legit replacement for Prowler. Not completely, but somewhat. And a GHR machine is something i def want and need but probably won't have. Its horrible how they make such expensive equipment.
 
Gutterpump said:
Do you have access to a prowler & GHR machine?
Click to expand...
although i coudl just hold off on the farmer walk bars and save more for a prowler. It would take longer though. If its worth it i will. but i know i need something that i can walk/run with. I was also looking into a safety squat bar because it sits well on your back and doing lunge jumps with it and running with it. I think that would be good.
 
Iron_Will I'm gonna help you out brother.You want a GHR.When I went looking for my one I stumbled onto an American site.Now I'm Irish so it wouldn't ship to me but this will help you out big time and its cheap

Invalid Link Removed


Don't say I never did anything for you



BTW a couple of sets of pull-ups would be pretty good in your routine.Keeping those lats strong will only help your DL and Bench Press out
 
Roniboney said:
Iron_Will I'm gonna help you out brother.You want a GHR.When I went looking for my one I stumbled onto an American site.Now I'm Irish so it wouldn't ship to me but this will help you out big time and its cheap

Invalid Link Removed


Don't say I never did anything for you



BTW a couple of sets of pull-ups would be pretty good in your routine.Keeping those lats strong will only help your DL and Bench Press out
Click to expand...
thats actually pretty expensive. Do you think that would be better than a prowler/farmer walk bars. i could also walk backward to work the glutes with the farmers walks bars. Im just wondering if a GHR machine is the best thing to buy. Its still expensive, but i can save a little more for it.
 
Also what about this? This is the same thing right? Wayfair always has good deals as well. Also am i allowed to post links? If not, I will just type it in for you..

Invalid Link Removed
 
Iron_Will said:
thats actually pretty expensive. Do you think that would be better than a prowler/farmer walk bars. i could also walk backward to work the glutes with the farmers walks bars. Im just wondering if a GHR machine is the best thing to buy. Its still expensive, but i can save a little more for it.
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My home gym is decked out lol.I'm an equipment freak.

Personally I think a GHR is a great way to help your squatting strength.There are always ways to build a homemade sprint sled.A prowler may be overkill but it is up to you.As for the famers walk bars there are loads of ways using pvc piping to rig them up.Its never been a desire of mine to train like a strongman or for conditioning but if thats a priority for you try and build one yourself and if your unable to then buy some farmers walk bars.

I'm not a powerlifting or weightlifting equipment expert.My interests are in the bodybuilding field
 
Roniboney said:
My home gym is decked out lol.I'm an equipment freak.

Personally I think a GHR is a great way to help your squatting strength.There are always ways to build a homemade sprint sled.A prowler may be overkill but it is up to you.As for the famers walk bars there are loads of ways using pvc piping to rig them up.Its never been a desire of mine to train like a strongman or for conditioning but if thats a priority for you try and build one yourself and if your unable to then buy some farmers walk bars.

I'm not a powerlifting or weightlifting equipment expert.My interests are in the bodybuilding field
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alright. i will think about it.
 
Iron_Will said:
Also what about this? This is the same thing right? Wayfair always has good deals as well. Also am i allowed to post links? If not, I will just type it in for you..

Invalid Link Removed
Click to expand...

You could rig it for glute hams, though the build and positions are slightly different.

At the very least, I would suggest some rows or weighted pull ups at least twice a week since you're pressing often (even following the press). Also, you could RDL or perform weighted bridge/hip thrusts for hams, glutes, and lower back. RDLs won't be as heavy as a dead lift, but they'll add strength to your posterior chain. Loading on the bridges will also be lower (I was doing 100kg for my last 3x5) but they will hit your glutes hard.
 
LOL, i just made some equipment.

1) Farmer walk handles - I took one of those adjustable dumbbell sets i got from dicksportinggoods and hook one end of a chain to each side. Screwed on the end caps so it hold the chains in. BOOM! did 2 of those. I also have fat gripz to attach to them. 150 bucks worth for free just by lookin!

2) Power Yoke bar (THIS THING: Invalid Link Removed)....What i did was took my bicep curl bar i never use. I stuck a squat bar pad on it (for when i bought it when i was like 16 and a boitch and couldn't squat without it..girly boy). So i just stuck it on this thing (not for comfort, but just to make it look legit), and i attached wraps (for deadlift grip strength) and looped them around the outside. And it looks exactly like the one at amazon. Only the safety squat part of it is wraps. Pretty awesome as well. It can hold up to i think... 3 45's on each side. Which comes to 270lbs + 15pounds bar weight? I think.. But im not going to be putting a lot on it. It will be for walkinglunges/power lunge jumps/single leg jumps.


Im still trying to formulate a program. Im looking am my weak areas ect.. im still not sure what im going to do. but im figuring it out. Im also thinking. and that is if i should go play sports or just go straight to a powerlifting club. I want to do something that im best at. Not sure...
 
MONDAY:
Squat (455x3) (91% of MAX)
SELECTION #1: Front Squats or Power Lunge variation (Jumps, Step ups, Sprints, Backpedaling)
SELECTION #2: Bench Press or Dips
ASSISTANCE: GRIP (Crushing + Pinching + Wrist/Forearm) + Pull ups

TUESDAY
Squat (455x3) (91% of MAX)
SELECTION #1: Good Morning or Zercher Squats
ASSISTANCE: Farmers walks

WEDNESDAY:
Squat (455x3) (91% of MAX)

THURSDAY:
Squat (455x3) (91% of MAX)
SELECTION #1: Front Squats or Power Lunge variation (Jumps, Step ups, Sprints, Backpedaling)
ASSISTANCE: Bicep Curls (any variation) + Neck Harness

FRIDAY:
Squat (455x3) (91% of MAX)
SELECTION #1: Good Morning or Zercher Squats
SELECTION #2: Bench Press or Dips
ASSISTANCE: GRIP (Crushing + Pinching + Wrist/Forearm) + Pull ups

SATURDAY:
OFF

SUNDAY:
Squat (RE-MAX) (FIGURE OUT NEW 91%) (RE START MONDAY THROUGH FRIDAY)
__________________________

*** Make sure your alternating the SELECTION 1 and 2 exercises. For example: good morning on Tuesday. Zercher Squats on Friday...
*** Stretching to be done after each workout.
*** Progress never stops.
__________________________

EXPLANATION OF EACH LIFT:
Good Morning: 2 sets of 2
Zercher Squats: 2 sets of 2
Front Squats: 2 sets of 2
Power Lunge variations: Pick 2 total variations. progress on either reps/weight/time. Do not kill yourself.
Bench Press: 3 sets of 2
Dips: 3 sets of 4
Bicep curls: 2 sets of 8 with any exercise
GRIP: Work for no longer than 15-20 minutes. don't kill yourself
Pull-ups: 2 sets of 6-8
Farmers walks: 3 sets of walks total
Neck Harness: 2 sets of 12-15







_____________________________________________________________
GUYS I THINK THIS IS THE PROGRAM IM GONNA DO. LET ME KNOW WHAT YOU THINK. IM THINKING THIS IS THE ONE.

Thing is, im not sure if 93% is to much or not enough. Granted the other exercises are going to help my squat like you guys said because it will improve my weaknesses. But should i increase or decrease the squat percentage. Maybe go down to 90% or up to 95% (which i think is to much..95% for 5 days straight is imo, reason is because of all the assistance work)
 
Iron_Will said:
LOL, i just made some equipment.

1) Farmer walk handles - I took one of those adjustable dumbbell sets i got from dicksportinggoods and hook one end of a chain to each side. Screwed on the end caps so it hold the chains in. BOOM! did 2 of those. I also have fat gripz to attach to them. 150 bucks worth for free just by lookin!

2) Power Yoke bar (THIS THING: Invalid Link Removed)....What i did was took my bicep curl bar i never use. I stuck a squat bar pad on it (for when i bought it when i was like 16 and a boitch and couldn't squat without it..girly boy). So i just stuck it on this thing (not for comfort, but just to make it look legit), and i attached wraps (for deadlift grip strength) and looped them around the outside. And it looks exactly like the one at amazon. Only the safety squat part of it is wraps. Pretty awesome as well. It can hold up to i think... 3 45's on each side. Which comes to 270lbs + 15pounds bar weight? I think.. But im not going to be putting a lot on it. It will be for walkinglunges/power lunge jumps/single leg jumps.


Im still trying to formulate a program. Im looking am my weak areas ect.. im still not sure what im going to do. but im figuring it out. Im also thinking. and that is if i should go play sports or just go straight to a powerlifting club. I want to do something that im best at. Not sure...
Click to expand...

Yes.Now we're ****ing talking man.I made a pair of 18 inch dumbbell handles for myself about 2 years ago.Still working like a charm.I used a lot of welding and saw a regular straight bar in quarters.I had to add the curved end of otehr standard dumbbells to it.Cost me about €15.

You might have enough for that GHR now mate.
 
Killer 500 squat, dude! That definitely did not look as ugly as my squat grinders do, hahaha (it mostly just looked slow).
 
I powerlifting club may rip your routine a new one as many here did, just keep that in mind when you go. Also your squat is not of powerlifting style.
 
SweetLou321 said:
I powerlifting club may rip your routine a new one as many here did, just keep that in mind when you go. Also your squat is not of powerlifting style.
Click to expand...

How far do you think i could get? In terms of winning against everyone?
 
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