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Linear Progression to Success

werd..keep killn it playeh!
 
TexasLifter89 said:
today is an off day as well. 6 sets of 10 pull ups @ 3 different grips, 2 sets of 20 perfect push-ups.
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why ya trainin on off days bro? rest...rest...REST! also im a big advocate of the bb hack squat...dont try and go real heavy as its a pretty high stress move but a great way to hit the vastus...
 
mooch2321 said:
why ya trainin on off days bro? rest...rest...REST! also im a big advocate of the bb hack squat...dont try and go real heavy as its a pretty high stress move but a great way to hit the vastus...
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So its just like a deadlift but behind your legs correct? I will probably run this program for another month then **** to a custom 5x8 program to jump on the mass big! The pull-ups/ push-ups just leave me feeling great and i love doing them.

with my strength whats a good starting weight?
 
the heaviest ive ever gone is 225....i normally use 135-185...i will add it in as a second or third exercise so im not tempted to go real heavy.....you will see waht i mean when you get the weight under you....try 135 to start with
 
mooch2321 said:
the heaviest ive ever gone is 225....i normally use 135-185...i will add it in as a second or third exercise so im not tempted to go real heavy.....you will see waht i mean when you get the weight under you....try 135 to start with
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sounds good. Where do you suggest I add them in during this 5x5 routine?

day 1- squat, bench row
day 2- squat, incline, deadlift
day 3- squat, bench, row

Assistance lifts Each day as well
 
whats up guys had a great workout tonight. I shifted a enw numbers around because weights have felt a little light in some areas.

day 1 week 3

squats 5 reps @ 165, 205, 245, 285, 325
BB flat Bench 5 reps @ 110, 140, 170, 200, 225
BB Bent row 5 reps @ 135, 155, 165, 170, 175

Assistance lifts:

6 sets cable flyes, 2 sets per height
4 sets v grip lat pull
4 sets wide grip lat pull

I will update tomorrow somemore. I am tired as crap and have been studying all day for a test tomorrow, presentation, and a biology lab quiz. and im sore as hell...
 
sigmachiagg11 said:
looks like your doin really well on this. i may add this too lol. keep up the good work man
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yeah I believe last night i did my row max five times. but the max was not accurate in the first place, just a number i through in there. Strength is awesome on this. I am sitting about 173 pounds exactly so I am up a little bit of weight in 3 weeks which is all cool by me! This is without any protein powders or anything at the moment so i can't wait till all my stuff comes in from Universal that i can introduce
 
I start with 135 for hacks too. Yes its more like a deadlift and you keep it behind your legs almost running the bar up the back of your legs. I like to put the bar against the wall in the squat rack to assist the bar and keep it in place as i push up with my quads. Start with 135 or less to warm up and get a good feel. It's a great exercise youll love it!
 
TexasLifter89 said:
yeah I believe last night i did my row max five times. but the max was not accurate in the first place, just a number i through in there. Strength is awesome on this. I am sitting about 173 pounds exactly so I am up a little bit of weight in 3 weeks which is all cool by me! This is without any protein powders or anything at the moment so i can't wait till all my stuff comes in from Universal that i can introduce
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Wow man. thats great;the stack i have done has worked really well for me, but probably would have been alot better had i finished through stronger. I started a variation of this a few days ago, and am lookin to dive in head deep with the entire routine judgin by the incredible progress you are making. Keep it up man; the log is pretty motivational (enough for me to try it!!)
 
man today was a big stressful day for me. I had biology lab this morning and had to take a hard quiz over protists and crap, then went to speech and gave an 8 minute speech, then went to take my texas politics test (damn hard BTW)
 
So my knees have been aching all day and this his about the end of last week. I am thinking I just have squats going too many times with the weight I am using. I really like this routine, but don't know what to do. should I drop the light day of squats? I don't know that my knees can handle this for a whole 9-12 week period.
 
when this happens switch to another exercise that doesnt affect the knees. try leg press, leg extensions, hack squats have bother mine just as much as regular squats at times
 
TexasLifter89 said:
So my knees have been aching all day and this his about the end of last week. I am thinking I just have squats going too many times with the weight I am using. I really like this routine, but don't know what to do. should I drop the light day of squats? I don't know that my knees can handle this for a whole 9-12 week period.
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well...i have a few comments here take them as you will....first off three days a week of squatting is a LOT...but many have done it before....its definately doable....if you change anything i would switch day two out with leg presses or mabye some type of lunge....but what i really think is you need to work on your form...if that video is any indication of what your doing then you are leaning way to far out over your feet...try and keep your pressure on your heels and not let your knee get to far out in front of your toe....when you push through your toes like you are in the vid it puts a lot of strain on your knee...you may have to lower the weight a little but it will help in the long run
 
mooch2321 said:
well...i have a few comments here take them as you will....first off three days a week of squatting is a LOT...but many have done it before....its definately doable....if you change anything i would switch day two out with leg presses or mabye some type of lunge....but what i really think is you need to work on your form...if that video is any indication of what your doing then you are leaning way to far out over your feet...try and keep your pressure on your heels and not let your knee get to far out in front of your toe....when you push through your toes like you are in the vid it puts a lot of strain on your knee...you may have to lower the weight a little but it will help in the long run
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sounds good! I will give it a run tomorrow since it is light weight. do you think looking up at the ceiling will help positioning?
 
TexasLifter89 said:
sounds good! I will give it a run tomorrow since it is light weight. do you think looking up at the ceiling will help positioning?
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looking up at the ceiling should help you from bending to far at the waist....just try and keep the weight on you heels....the first thing moving toward the ground should be your butt...not your knees...
 
mooch2321 said:
looking up at the ceiling should help you from bending to far at the waist....just try and keep the weight on you heels....the first thing moving toward the ground should be your butt...not your knees...
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okay. yeah I was pausing it looking at it and my positiong/ form did look pretty awkward it terms of my legs, feet, and chest. I typically don't lean over that far during my actual workout. It looks to be like I have my feet set too far back in that lift... is that the idea you got as well? Thanks for helping me mooch. Unlike some people who take offense I welcome feedback as long as it is there to help me. anything to better myself!
 
ahh what is up guys!!! Today I wasn't really feeling in the workout mode so I just hit deadlifts as legs are my priority ATM (aka squat 3x a week, DL 1 time a week). Anyways I went and did my normal deadlift routine earlier today around 5. I wish I knew the numbers but I can't find my workout sheet. Later tonight I came and maxed out though because my workout partner is wanting to change the routine... we will see if it happens or not. Anyways here goes my max numbers on DL:

375x1
385x1
395x1
400x1
405x1

I think I could have maybe gotten 410. I had an intramurals BBALL game though so didn't want to force it.

So as you can see I met my Deadlifting goal for this routine in about 4 weeks time which is awesome! I am really pleased. I hit and broke a PR a total of 5 times today each time striving for more, but not to hurt myself. This is the best way to make progress. Know your body, know what you are capable of, but do not push it too far. Anyways my Bball team got our asses kicked by the 1st place team (we are last or 2nd to last). It was fun I am tired as hell. Taking tomorrow off then hitting a friday heavy session guys!

Also, with this new max I have broken the 1000 Lbs mark on Bench+Squat+deadlift. I am at around 1085 Lbs total raw!
 
TexasLifter89 said:
ahh what is up guys!!! Today I wasn't really feeling in the workout mode so I just hit deadlifts as legs are my priority ATM (aka squat 3x a week, DL 1 time a week). Anyways I went and did my normal deadlift routine earlier today around 5. I wish I knew the numbers but I can't find my workout sheet. Later tonight I came and maxed out though because my workout partner is wanting to change the routine... we will see if it happens or not. Anyways here goes my max numbers on DL:

375x1
385x1
395x1
400x1
405x1

I think I could have maybe gotten 410. I had an intramurals BBALL game though so didn't want to force it.

So as you can see I met my Deadlifting goal for this routine in about 4 weeks time which is awesome! I am really pleased. I hit and broke a PR a total of 5 times today each time striving for more, but not to hurt myself. This is the best way to make progress. Know your body, know what you are capable of, but do not push it too far. Anyways my Bball team got our asses kicked by the 1st place team (we are last or 2nd to last). It was fun I am tired as hell. Taking tomorrow off then hitting a friday heavy session guys!

Also, with this new max I have broken the 1000 Lbs mark on Bench+Squat+deadlift. I am at around 1085 Lbs total raw!
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Keep up the great work lil bro! ;) At some point this year I am aiming to enter into the 1700-1800lb club between the three big lifts (I am hoping to get there around my birthday in October). Last time I actually maxed I am still comfortably in the 1500lb club. So while it might seem your far off from me...in truth your really not as the weight is relative to your body weight to weight lifted ratio. So in other words...your not doing too bad for a little guy...lol. :D

Cheers lil bro!:cheers:
 
SamBoz19 said:
Keep up the great work lil bro! ;) At some point this year I am aiming to enter into the 1700-1800lb club between the three big lifts (I am hoping to get there around my birthday in October). Last time I actually maxed I am still comfortably in the 1500lb club. So while it might seem your far off from me...in truth your really not as the weight is relative to your body weight to weight lifted ratio. So in other words...your not doing too bad for a little guy...lol. :D

Cheers lil bro!:cheers:
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thanks man! I am shocked how much my deadlift & squat have improved over these past four weeks. I believe my deadlift rose so fast though because I had never done it prior to these past four weeks aka Noob gains. I am still looking to get my bench back into the 300's like it was before i opted over to DB's. 1700-1800 Lbs is intense sean! What your your lifts broken done poundage wise? I forgot to add those are normal, not sumo. Feet about shoulder width maybe a little wider. I really felt it in my glutes and hammy's tonight hitting those 1 rep lifts
 
TexasLifter89 said:
thanks man! I am shocked how much my deadlift & squat have improved over these past four weeks. I believe my deadlift rose so fast though because I had never done it prior to these past four weeks aka Noob gains. I am still looking to get my bench back into the 300's like it was before i opted over to DB's. 1700-1800 Lbs is intense sean! What your your lifts broken done poundage wise? I forgot to add those are normal, not sumo. Feet about shoulder width maybe a little wider. I really felt it in my glutes and hammy's tonight hitting those 1 rep lifts
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550 on the squat and deadlift respectively...most I've attempted as I lift alone. However, I know my maxes are most likely higher as I can squeeze out 3 solid reps with the 550 on both. As far as bench...My tops is 405. I want to hit 450 at some point this year though. To reach 1700lbs is a more realistic goal though as I believe that I can pull off 625 on both the squat and deadlift and 450 on the bench before my birthday in October. All it takes for me is to setup a schedule to where I can fit everything in. I'll be picking my training back up on a dedicated intense basis soon. Basically...when I receive the ONE....its game on!

Cheers lil bro!:cheers:
 
SamBoz19 said:
550 on the squat and deadlift respectively...most I've attempted as I lift alone. However, I know my maxes are most likely higher as I can squeeze out 3 solid reps with the 550 on both. As far as bench...My tops is 405. I want to hit 450 at some point this year though. To reach 1700lbs is a more realistic goal though as I believe that I can pull off 625 on both the squat and deadlift and 450 on the bench before my birthday in October. All it takes for me is to setup a schedule to where I can fit everything in. I'll be picking my training back up on a dedicated intense basis soon. Basically...when I receive the ONE....its game on!

Cheers lil bro!:cheers:
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Yeah. You know my circumstances with that. I will just have to see how it all plays out. 550 is sweet! I hope to get there around mid twenties. I believe its possible for sure with the progress I have made this past year. As for hitting that much on deadlift... what kind of deadlift do you do Sumo, should stance? Because WOW thats is quite a bit of weight. I see guys deadlifting 500 and stuff that are smaller than me and I wonder how they do it with that much weight...
 
TexasLifter89 said:
Yeah. You know my circumstances with that. I will just have to see how it all plays out. 550 is sweet! I hope to get there around mid twenties. I believe its possible for sure with the progress I have made this past year. As for hitting that much on deadlift... what kind of deadlift do you do Sumo, should stance? Because WOW thats is quite a bit of weight. I see guys deadlifting 500 and stuff that are smaller than me and I wonder how they do it with that much weight...
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I do a hybrid style stance...not sumo, but not standard either...somewhere in between. I focus all of my pulling power on my legs, which by far the strongest part of my body. As for the grip with my hands...I actually have them just inside of shoulder width apart. I use a closer grip so that way I am not pulling with my arms that much and there is no pressure on my back really. The best piece of advice I can give you is that you have to find your sweet spot to where you derive the most power from and what I mean by that is your stance and grip...you'll find it in time. It took me a few years to really find out my comfort zone for power.

Cheers!:cheers:
 
SamBoz19 said:
I do a hybrid style stance...not sumo, but not standard either...somewhere in between. I focus all of my pulling power on my legs, which by far the strongest part of my body. As for the grip with my hands...I actually have them just inside of shoulder width apart. I use a closer grip so that way I am not pulling with my arms that much and there is no pressure on my back really. The best piece of advice I can give you is that you have to find your sweet spot to where you derive the most power from and what I mean by that is your stance and grip...you'll find it in time. It took me a few years to really find out my comfort zone for power.

Cheers!:cheers:
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yeah. I can't keep grip of the bar without straps. and the straps keep giving me blood blisters and red marks on my wrists. kind of annoying. That seems like my stance too as well as grip. I really like it. I try to extend my legs out to a lock then use my back the rest of the way to lock it back.
 
SamBoz19 said:
...Basically...when I receive the ONE....its game on!...
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It's ALWAYS game on, and I can beat you :smirk:

Oh, hi Austin. Log's looking good :thumbsup:
 
taking the day off. I am going to the beach with my girl. Going to go get some tanning done and study for my bio exam tomorrow. Multi tasking with a babe next you doesn't get any better!
 
First off I wanna say very good log! I do have to agree with other though that you need to find a way to do real squats...It makes a world of difference.

TexasLifter89 said:
yeah. I can't keep grip of the bar without straps. and the straps keep giving me blood blisters and red marks on my wrists. kind of annoying. That seems like my stance too as well as grip. I really like it. I try to extend my legs out to a lock then use my back the rest of the way to lock it back.
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What kind of straps do you have? I bought some cheapo ones from a sporting goods store but they tear my wrists up...once I started using a good set from APT I was much happier...plus that they have naked ladies on them ;)
 
SoCo4Fun said:
First off I wanna say very good log! I do have to agree with other though that you need to find a way to do real squats...It makes a world of difference.



What kind of straps do you have? I bought some cheapo ones from a sporting goods store but they tear my wrists up...once I started using a good set from APT I was much happier...plus that they have naked ladies on them ;)
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they are just some cheapos from nutraplanet. I payed like $5. Thanks for the compliments! I am going to continue a few different phases for this log so it will be going on for awhile as well as different workout formats and supplementation. I am down to about probably a week and a few days worth of sustain alpha and have plenty of igf-2 left. I have always done true free weight barbell squats up until coming to this gym. my workout partner is currently writing up a three day split routine and I am thinking of altering different squats in a 3 week rotation once a week. for example week 1 squat: Regular squats, week 2 squat: BB hack squats, week 3 squat: front or jumping squats. I also will be using wide stance/ sumo style deadlifts next routine so weight will be dropping quite a bit as growth is what I will be focusing on, not strength.
 
Sounds like a plan! You seem to think things through...with your drive you will be huge by the time you are my age ;) Check out APT pro wrist straps...they really aren't all that expensive and they are awesome...and padded!
 
SoCo4Fun said:
Sounds like a plan! You seem to think things through...with your drive you will be huge by the time you are my age ;) Check out APT pro wrist straps...they really aren't all that expensive and they are awesome...and padded!
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that is what I am hoping for man! I am looking to hit 200 pounds by this year hopefully. That is my years end goal. So are they the padded straps? My dad uses hooks I may just take those from him when i come back in town this weekend.
 
Yeah they are padded and fully customizable...you pick the color, length, and any logos you want on them...or they have premade ones that are cheaper...I just like mine because they are blue, padded, and have naked ladies on them :D Everyone at the gym thinks they are hilarious...
 
Oddly enough I just noticed that I'm not wearing them in my avi...I'm wearing my cheapo non padded ones...
 
haha! I will look into them! I like old school gym weights and gear, but definitely love the comfort of new advanced padded straps!
 
SamBoz19 said:
Keep up the great work lil bro! ;) At some point this year I am aiming to enter into the 1700-1800lb club between the three big lifts (I am hoping to get there around my birthday in October). Last time I actually maxed I am still comfortably in the 1500lb club. So while it might seem your far off from me...in truth your really not as the weight is relative to your body weight to weight lifted ratio. So in other words...your not doing too bad for a little guy...lol. :D

Cheers lil bro!:cheers:
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what a backhanded compliment...i hope you 2 know each other... :lame:
 
mooch2321 said:
what a backhanded compliment...i hope you 2 know each other... :lame:
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Austin always gets picked on by the bigger guys of AN...he's used to it. LOL. Its all in good fun of course...:D.

Cheers!:cheers:
 
alright guys today was supposed to be a lifting day, but I didn't get a chance to hit the gym today. I had biology exam and came home and crashed for 5 hours, then had to sail for 3 hours, went and ate, and drove back to my parents house to find a box of dymethazine (im curious if my dad ordered this?), some T911, banish, and java lather.

Dosing was normal today I didn't have time to allow Sustain Alpha on for 5 hours (directed time) so I skipped dosing it today. I did dose 8 caps of IGF-2 though. I will pick up the sustain again tomorrow. I can feel a difference between days on sustain alpha versus not. Primarily right after I apply it. Also, I just got home to my parents and my mom said I am looking bigger, specifically my arms. I am also beginning to see some seperation in my quads. The tear drop shape is lacking severly though and I plan to combat this by putting my toes on a 10 Lbs plate (this causes me to shift back to my heals 100%) and doing squats this way.
 
close stance stuff for the outer sweep (smith machine, leg press,I don't like close hacks I guess you can do them though)and front squats

leg extensions for great separation since your not really pre-contest mode, you can save the leg extensions for pre-contest or do them now.
 
smeton_yea said:
close stance stuff for the outer sweep (smith machine, leg press,I don't like close hacks I guess you can do them though)and front squats

leg extensions for great separation since your not really pre-contest mode, you can save the leg extensions for pre-contest or do them now.
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well I am, but I am far away. It's not till october. I don't need outter focus. that is currently my strong point on the quads. I am looking to focus on the tear drop as well as better size around my knee area.
 
TexasLifter89 said:
well I am, but I am far away. It's not till october. I don't need outter focus. that is currently my strong point on the quads. I am looking to focus on the tear drop as well as better size around my knee area.
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alright well front squats, hack squats smith or barbell squats(whatever works best for you) going all the way down below parallel and leg extensions
 
smeton_yea said:
alright well front squats, hack squats smith or barbell squats(whatever works best for you) going all the way down below parallel and leg extensions
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I will be using what I have available to me. Primarily focusing on propping the toes up to put direct pressure on my heels along with foot alignment and width.
 
smeton_yea said:
yeah sissy squats are great for these as well. why not join a better gym
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I have a membership at LA Fitness by my parents house, but put it on hold. I can't afford another gym and I can't beat the convienence. I can make do with what I have. It's all about survival.
 
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