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03-22-2007, 10:34 AM
| #1 (permalink) |
| Rank: Light Heavyweight Experience: 5-7 Years  Join Date: Mar 2005
Posts: 3,515
|  Hardgain Smash ... a strength log Coming off a week rest, I am once again ready to dip back into the Starr 5x5. I am tweaking this more to my liking this time, and since the last run produced favorable results, I am sure this time will also. Here is the plan ... Training Slightly Modified Bill Starr Intermediate 5x5 Monday Squat 5x5 Bench 5x5 Row 5x5 Assistance: 2 sets weighted hypers 4 sets weighted situps Tuesday Front Squat 4x5 Standing Military Press 5x5 Deadlift 4x5 Assistance: 3 sets situps Friday Squat 4x5,1x3,1x8 Bench 4x5,1x3,1x8 Row 4x5,1x3,1x8 Assistance: 3 sets weighted dips (5 to 8 reps) 3 sets barbell curls (8 reps) 3 sets of tri extensions (8 reps) *I swapped out incline bench for standing overhead press, it just seems more logical. I also swapped out squats on wed for front squats, it will give me a chance to drop the wieght down a little bit on wed, and work on my front squat form which sucks. Projections for this program: After 9 weeks on this program, this is what the starting and finishing numbers for the big 3 should be: Squat (st) 255x5, (end) 315x5 Dead (st) 300x5, (end) 370x5 Bench (st) 265x5, (end) 325x5 If all goes as expected, my goal of having all big 3 in the 300+ range will be met. At that point I will look at strength endurance training, and inlist ChinPieceDaves help. I am more then excited about this. |
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03-22-2007, 11:02 AM
| #2 (permalink) |
| Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005
Posts: 5,216
Country: 
Gender:  | I was going to say something but I'll just say I wouldn't have done that. The deadlifts I mean. The MP's I like. Your messing up by doing too much deadlift volume on what is supposed to be a lighter day. |
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03-22-2007, 11:10 AM
| #3 (permalink) |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Mar 2005
Posts: 3,515
| Diet My initial thoughts on diet are this, while I'm training for strength, there is a significant chance to recomp, so I figure I might as well try. Marcros Protien 350g Fat 70g Carbs 300g Thats 3160cals a day, I will be splitting between 5-6 meals a day. I will keep my carbs heavy in the morning, and around workouts, and light at other meals. While I wouldnt mind a little recomp, if my gains begin to stall i will have to up my cals. Restrictions Unfortunately for me there is a chance that I have celiac disease. And with the way work has gone this week I havent been able to get to the doctor. Celiac is a hereditary disfunction of the lower intestine, it basicly means that if I have it (and I've been displaying all the signs) that I cant ingest Gluten, a substance found in wheat, barley, grains ect. So I will be monitoring my carb intake very very closely. The other side to this is that many whey protien powders have gluten in them also. So I plan to use straight BCAA's for my shakes (flame away boys). I know many will say its not optimal, but I've been used Purple Wraath (EAA's) as my pre and post shakes on the last run, and my strength shot up. I just picked up a kilo, so it should be interesting to see how this plays out ... which leads us to ... Suppliments Caps/tabs Cialabol (creatine) Fish Oil Celedrin MSM Bulk Powders BCAA's Maltodextrin/dextrose (gaterade powder) Citruline malate Glycerol Cissus Alcar Taurine I may throw in some other stuff out of my stash from time to time, but nothing really note worthy. |
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03-22-2007, 11:17 AM
| #4 (permalink) |
| Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005
Posts: 5,216
Country:
Gender: | Oh wait a minute you were doing that all along with the deads cuz that's what Madcow wrote (I think the deads shoud be less). So what are the changes except for MP's of which you have too many sets? Is that it? If so I'd cut down both the deads and the MP's which I think will give you a much better overall result. Just my .02. |
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03-22-2007, 11:21 AM
| #5 (permalink) |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Mar 2005
Posts: 3,515
| Eric, you gotta be more specific homie ... you mean cut the volume? or the intensity? I would have no problem dropping the deads and MP's to 3x5 ... but I dont really want to drop the wieght since it is a strength routine and all. what do you think. |
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03-22-2007, 12:30 PM
| #8 (permalink) | |
| Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005
Posts: 5,216
Country:
Gender: | Quote:
The first thing is I would at least drop the MP's to the 4x5 as prescribed in Madcow's writeup. The second thing is you are putting too much emphasis on the heavy as it relates to strength. This is a weekly routine so it has to be varied within the week. So that means intensity and/or volume variations. It was orginally a heavy, medium, light kind of thing. What makes it strength is that you progress in strength over a period of time. That has very little do with how heavy you lift on any one day but how you are able to add to that. On the other hand anything that slows down you gets in the way of that progression for the sake of more volume or more weight is counter productive. Something has to "give". Deadlifts are the most metabolically demanding of everything. There is nothing wrong to me of the 4x5's on the Wednesday workout and it does work. I'm just speaking of my own personal interpretation and preferense. I.E. I've tried it both ways and I was able to progress longer my way. What I prefer is for the MP's and Deadlifts to do 2 or 3 sets same weight. I usually do 3 for MP's and I kept deads to 2. I know it seems like too "little" but what matters is bring the deads up not how many sets you do or whether it's ramped or not. It cuts the volume somewhat and the intensity in terms of the top set but doesn't really change the overall intensity that much. There is still a lot of work in there. It's just of a slightly different character. Like I said, I've just found it to be a better fit. The other way I like fine too so it's just a suggestion. Except for the MP's. I would really encourage you to cut at least a set. The other thing is you can always change this stuff if it's not working so whatever you think. | |
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03-22-2007, 12:48 PM
| #9 (permalink) |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Mar 2005
Posts: 3,515
| all good suggestions eric, and I agree that the MP's should be 4x5 (i think i just miscounted off the spreadsheet). I may even drop them lower to a 3x5, we'll see how my body reacts when the time comes. |
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03-22-2007, 01:39 PM
| #10 (permalink) |
| Rank: Lightweight Experience: 10+ Years  Join Date: Oct 2006 Location: San Antonio, Texas
Posts: 1,175
Country:
Gender: | Eric has given a lot of good suggestions and for myself I would cut the MPs down to 3x5 to see how that works with the deads. Enjoy getting back into the gym and have some fun with it. Keep us posted on your progress especially when all of the big 3 are over 300. Take care of yourself (no comment on the shakes....do what ya gotta do) and kick some ass.  |
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