Training Forum: This is a discussion on Some thoughts on a new routine within the Bodybuilding forums, part of the extensive steroid information at MESO-Rx; All of the Graham books are good, especially "Security Analysis" but its a bitch to get through. I have his ...
All of the Graham books are good, especially "Security Analysis" but its a bitch to get through. I have his "Interpreting Financial Statements" and the 2 that I have named herein.
Another really good book is "Common Stocks and Uncommon Profits" by Phillip Fisher.
And of course, the Warren Buffett books written by Robert Hagstrom are essential for anyone who intends to grow his net worth.
A good read, if you are the trader type is "Reminiscences of a Stock Operator" by Edwin LeFevre....matter of fact, I read this book in one marathon session over the holiday. It gives you a reality check if you are a long term player who is enticed by the day/swing trade phenomenom. After reading this book, I got up on Monday morning and immediately bought another 2,000 shares of a company that was trading at a discount of 66% to book knowing full well and good that I had to hold it for at least 6 quarters.......had I not read this book, I probably would have bought 5000 shares of SIRI that morning and lost my ass
Sounds like some boring reading, Hogg. I'd be so confused. What I should do is buy stock in Jim Beam. I could watch the value go up each weekend I left the house.
LOL......booze is on the decline in the US market but its picking up international......Americans have grown bored of getting shitfaced so the big liquor companies are pumping it to the south americans and the asians.....its still profitable......as well as Altria Group.....sell em booze, get them hooked on smoking.....the only thing missing is porn and hookers
Alright guys, I'm heading to bed for my hour of reading, I'll catch you guys in the morning.
It looks really fun, and I think it'll work just fine for your goals.
I might do some external rotations after everything else on Tuesday, since you do so much pressing. Saturday doesn't need them though, since you already have upright rows in there.
And if it were me doing your program, I wouldn't do the deload week on week 6. First, around week 5 or 6, I would drop the Weds and Sat workouts, lower the sets and reps on the Tuesday and Sun workouts (probably even doing a bunch of singles on the deadlifts), do all exercises as "heavy" (no light lifts for weeks 6-10)...and push the weights up heavier and heavier until week 10 or 12...then do a deload week.
But even without my changes, that program will work well, I assume.
Something else you might think about doing, on Sunday...is doing the deadlift workout JS described a while ago. Start powercleaning the weight, then hang cleaning the weight...then deadlifting the weight. After that, do some light squats, but no form of pulldowns or rows. Thats just another thing I thought of that might be fun, and punishing at the same time. Good stuff.
Another thing you might want to do, is move the lat stuff, like the rows and pulldowns, to the bench days. That would give your back a frequency of 4x a week, which I find fun.
These are just some things I'm throwing around. You could implement all these, or none of these, and I think the program would work.
Just make sure you have everything written in stone before you start it, and then don't change anything as you do it. Have faith in your ability to write a program, and stick with it. That way you can objectively evaluate it at the end. If its not working out...just ease up on the poundages. But I wouldn't worry about that...it'll work out fine. Its very similar in all the right ways to a lot of great programs out there, so this one should be no different. Let us know.
Booze is down? I guess if I didn't live in a college town I might have a different view, but from the looks of it here, it sustains the economy. Hell, it is the economy of this town.
My thinking was a little fuzzy last night, but Im surprised I forgot about my fav back movement ever. A chest-supported row would also work nicely in your workout, Hogg. Eliminates/greatly reduces stress on your lower back and is very similar to a normal BB row.
Cant do the chest supported rows brother, it knocks the wind out of me....I hate that feeling. DB rows will work.
Also, Freddy, on this:
Quote:
And if it were me doing your program, I wouldn't do the deload week on week 6. First, around week 5 or 6, I would drop the Weds and Sat workouts, lower the sets and reps on the Tuesday and Sun workouts (probably even doing a bunch of singles on the deadlifts), do all exercises as "heavy" (no light lifts for weeks 6-10)...and push the weights up heavier and heavier until week 10 or 12...then do a deload week.
So go 1x per week heavy singles and just see where I top out? Or singles only on deads but heavy doubles and triples on the rest of the lifts? Enlighten me a bit more on the methodology my brother. I want to get a better understanding of the effects since I have never done something like this.
Good mention on the power clean/hang/then deadlift but is it hang/powerclean/deadlift? Is load constant and the movement changes with fatigue? or is the power clean supposed to come first? I was thinking as I read this that the intent is to use upper during the hang, as upper gets fatigued, you go to power clean to use the drive off the floor to make up for fading upper body power, and then at that point, you simply pick up the weight ala deadlift because you're too damn beat to do much else with it.....do I have it right? and also, could you give me the link to the JS thread? I did not find it. Frankly, this option interests me quite a bit.
mike stone is the head of strength and conditioning at the olympic training center at colorado springs, and oversees training for a lot of sports (plus his wife did power clean 165kilos (363lbs) a while backs) including wrestling and and i think the other contact sports. this is the split he uses with them, plus the strength coach for rulan gardner is an intern of mine now and this is similar to what he was doing before the last olympics...
thats the basic plan... the exercises can be different at different times, however, this is a plan that he has used before...
monday pressing- push press/military... done like this, take a weight you can press 3 or 4 times, push press the first one, then press it 3 times, then push press it another 3-5 times or untill failure. this can be done 2 or 3 sets, then its on to 3-4 sets of incline benches and then shoulder prehab stuff
monfsy squatting- back squat for 5 sets of 5, sets across
wednesday pulling AM- stiff leg deadlifts or romanian deadlifts, 3 or 4 sets of 10, then power shrugs for 3 or 4 sets of 10
wwednesday pulling evening- power cleans, 4 or 5 sets of 3, then clean pulls 4 or 5 sets of 5
thursday pressing- bench press, 5 sets of 5, then military press, 5 sets of 3
thursday squatting, front squat 5 or 6 sets of 3, sets across, then MAYBE a set of 20 on back squat for conditioning, not to heavy
sat morning pulling- snatch grip romanian deadlifts, 3 sets of 10, barbell rows, 5 sets of 5
sat evening pulling- hang power cleans, 5 or 6 sets of 3 working up, snatch pulls working up in sets of 2 to max on snatch deadlifts ( in other words start with snatch pulls, keep adding weight each set till eventually it becomes a max snatch deadlift)
now, you will have to ramp up for 2-3 weeks, then back off... also its best to change the exercises a bit each 3 or 4 week cycle, for instance on sat night pulling a fav is to start with power cleans, keep adding weight till its a clean pull, keep adding weight till eventually you are deadlifting up to max... same idea as before, just a bit different.
by the way, this is for someone who is not worried about gaining weight... if you are trying to stay in a weight class, this would not be for you. im sure youll also have to work with the volume a bit... may be too much or two little. especially needs changes if you only train once a day... but im sure you can see how to keep the idea the same but still adapt it
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I just don't understand it. How could you not like to suck dick? [QUOTE=Grizzly
I want to be the horse because i love being ridden hard by a cowboy "grizzly"
Disclaimer: Thick is a fictional character that enjoys roleplaying to pass the time. Nothing stated by thick should be taken as truthful or real. Also, by no means should any advice given by thick be used in the real world.
Yep, that's probably the one. I'll tell you, that saturday pulling workout is a fucking blast! Who knew snatches were the coolest ever? It makes the max DL kind of hard with the snatch grip, but it's very interesting.
Cant do the chest supported rows brother, it knocks the wind out of me....I hate that feeling. DB rows will work.
I get that same problem. Also, it feels like it "crushes" my chest muscles, in a way I really don't like. I WISH I could do this movement, as a lot of WSB guys swear by it. But its just not written in the genetic cards for me. One of my training partners gets the same kind of pain, so we just skip it.
Quote:
Originally Posted by Hogg
Also, Freddy, on this:
So go 1x per week heavy singles and just see where I top out? Or singles only on deads but heavy doubles and triples on the rest of the lifts? Enlighten me a bit more on the methodology my brother. I want to get a better understanding of the effects since I have never done something like this.
Nope, just singles on the deadlifts. All other lifts should be multiple sets of triples. Keep adding weight every week, like in the previous high frequency part of the cycle. Oh yeah, one more thing, I forgot...if you follow this idea...once you get into the Tues/Sun only workouts...you'll need to add light squats (for triples, like the other lifts) to the Tuesday bench workout at the end...that way your frequency is still up for squats.
The reason you only do singles for deads, instead of triples, for this portion of the training cycle is that I personally believe that hyperirradiation is largely responcible for weight gain with deadlifts...unlike the other lifts. And the singles mean you can use a heavier load, so you'll definitely be working past irradiation. On top of that, its just plain fun.
Quote:
Originally Posted by Hogg
Good mention on the power clean/hang/then deadlift but is it hang/powerclean/deadlift? Is load constant and the movement changes with fatigue? or is the power clean supposed to come first? I was thinking as I read this that the intent is to use upper during the hang, as upper gets fatigued, you go to power clean to use the drive off the floor to make up for fading upper body power, and then at that point, you simply pick up the weight ala deadlift because you're too damn beat to do much else with it.....do I have it right? and also, could you give me the link to the JS thread? I did not find it. Frankly, this option interests me quite a bit.
Thanks guys.
Thick has our hookup. Thats the idea I was refering to.
Of course, you could use that complete program that he posted...but I wouldn't. If I were you, I would keep your program, with or without any of the suggestions you've gotten in this thread. If you go with the power/hang/DL then just implement it like Thick has described below...but put it into YOUR program like I explained above, with the light squats afterward. I would imagine that after that...rows or pulldowns will be totally out of the question.
hogg, just wanted to say thanks again for the advice you gave me a few months ago on my routine. the 3on 1 off is working well, especially on strengh. my arms are still lagging, but im just gonna have to work with what ive got. i think i was pushing too hard on those "light" days you recommended so i really lightened up on those days to just 2-3 sets and im feeling a lot less overtrained from that. any advice on how to stuff all the damn food down though. i cant imagine 5k, shit 4K is hard enough for me! i have tried the b12 inj's but really didnt notice my appetite go up. maybe i need to broaden my recipes...? got any ideas?
BTW, your latest routine looks great!
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