TALO

I'll rememeber, thanks. Plus I know what you were talking about with the ME. Between Kane and I , I think that's were we confused you up.

To hard feeling anywhere.

TALO's Sig:

"But when do you actually grow? Well, we don't grow in the gym. In the gym, we destroy. We tear down the body. We only grow when we are recovering. That's right, I said recovery. I see it all the time--people beating themselves up in the gym and not seeing results. They don't understand that hitting the weights hard is only a small part of growing or even cutting down. I could train the same all year round and get big or get ripped just by eating different and taking different supplements"

TALO

One thing. I have never done Goodmornings before. I know what they are, (my wife actually did them the other day). So it's hard for me to guess how much weight to use, so that I still have good form and don't injure myself.
I guess I will just have to start light and go from there.

TALO's Sig:

"But when do you actually grow? Well, we don't grow in the gym. In the gym, we destroy. We tear down the body. We only grow when we are recovering. That's right, I said recovery. I see it all the time--people beating themselves up in the gym and not seeing results. They don't understand that hitting the weights hard is only a small part of growing or even cutting down. I could train the same all year round and get big or get ripped just by eating different and taking different supplements"

Eric3237

^^^That's always the best policy.

Eric3237's Sig:

Anybody can talk a lot. Smart people listen...
-Son's first grade teacher

TALO

Jan 8-07

Bech Press 10*4*185 ( two warmup sets) This was a good weight
DB Press - 8 w/ 80's (too heavy to continue) 2*8*70lbs
JS Rows5*8*185 - Good Weight
Side Raises 2*10w/32lbs
Shrugs 12*225, 10*225,8*315
Skull Crushers 12*90, 10*2*90
Barbell Curls 10*3*70lb
Concentration Curls 6 w/ 48's ( too heavy ) 10 w/ 32's - good-

TALO's Sig:

"But when do you actually grow? Well, we don't grow in the gym. In the gym, we destroy. We tear down the body. We only grow when we are recovering. That's right, I said recovery. I see it all the time--people beating themselves up in the gym and not seeing results. They don't understand that hitting the weights hard is only a small part of growing or even cutting down. I could train the same all year round and get big or get ripped just by eating different and taking different supplements"

TALO

Jan 9 -07

A2G squats - 5*5 - 185,225,285,315,315
Good Mornings - 3*5*95 ( I don't like these, hurt the neck, I guess I will get use to them)
Pullthroughs 3*12*120
ham curls / extension 2 sets each back to back
Weight Abs 5*10 w/ different weights - did decline situps, pulldowns,and flat situps.
Calves - 12*80 (seated ) 12*320 (donkey raises) incline raises to fail with 280lbs

TALO's Sig:

"But when do you actually grow? Well, we don't grow in the gym. In the gym, we destroy. We tear down the body. We only grow when we are recovering. That's right, I said recovery. I see it all the time--people beating themselves up in the gym and not seeing results. They don't understand that hitting the weights hard is only a small part of growing or even cutting down. I could train the same all year round and get big or get ripped just by eating different and taking different supplements"

TALO

Getting ready for tommorrow. Board Press - what if my gym doesn't have any boards - can I just set up the bench inbetween the rack and set up the bars for this ?

should be the same?

TALO's Sig:

"But when do you actually grow? Well, we don't grow in the gym. In the gym, we destroy. We tear down the body. We only grow when we are recovering. That's right, I said recovery. I see it all the time--people beating themselves up in the gym and not seeing results. They don't understand that hitting the weights hard is only a small part of growing or even cutting down. I could train the same all year round and get big or get ripped just by eating different and taking different supplements"

Darkhorse

In the training forum sticky, there's an awesome link I provided that'll help you out. Click Here Awesome vid on GM's on that link.

Key things to GM's:

- On olympic squats you keep the bar as high as possible on your traps, it's the opposite for GM's. Go as low as you comfortably can.

- Keep your back arched, and push your ass back while bringing the bar down.

- Bend your knees, similiar to a 1/4 squat you see people do in the gym.

You'll find out rather quickly why doing heavy GM's will greatly increase your squatting numbers.

You could. You're basically doing this as a triceps/lockout exercise. My triceps ballooned up doing board presses. I understand that some things aren't easy to come buy. Home Depot usually has great deals. I bought mine a while ago for $15, and had them cut it for me. 4x6's, about 19 or so inches long. (I'll double check that for you).

It also says to do floor presses, but that's kinda far out there IMO. That would require you to finish your benching, rack all the weight, move over to the powerrack, reload all the weight, and start your floor presses. If your gym doesn't have a lot of traffic, then go for it. But, IMO, floor presses are A LOT harder than board presses. For board presses (3-5 board), you can easily start off where you left off for regular bench, but it's a lot harder for floor pressing.

If you have the means, then rack presses are fine. I would recommend doing your first set of 5 reps with whatever you did for bench pressing, then depending on how you feel, adding some more weight for a top set of 5 reps. Of course you should do some lighter warmups first, not that you need to warmup, but to get a feel for a new exercise..

Next time do chest exercise, back (js rows), then back to chest (db press). You'll have a much easier time pressing, pulling, then pressing again.

----

Keep in mind that nothing with this program is completely static. However, once you write what you want to do, you should obviously keep it for the whole loading cycle so you can continue progression. So after a full load and a week of deloading, you can pick something completely different, and go from there. An example would be for upper 1's loading weeks starting with 4x10 of incline barbell, then your second loading cycle starting with decline barbell for 4x10..

Darkhorse's Sig:

"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert

Orange County Strength Club

TALO

Thanks for the link and the tips. For some reason my computer wont open up the video, but that's just my computer being a bitch.



.

cool, I will go to the local hardware store and take a look, for tommorrow I will have to go with rack presses.


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I'm sure that will help, thanks.

TALO's Sig:

"But when do you actually grow? Well, we don't grow in the gym. In the gym, we destroy. We tear down the body. We only grow when we are recovering. That's right, I said recovery. I see it all the time--people beating themselves up in the gym and not seeing results. They don't understand that hitting the weights hard is only a small part of growing or even cutting down. I could train the same all year round and get big or get ripped just by eating different and taking different supplements"

TALO

I'm headed out to the gym, so I wont get an answer to this untill I get back: Hopefully I'm right.

If Í'm going for a 1RM would it look like this

12@135
10@135
6@185
3@225
1@275
1@__?__
1@__?__

I took this from the warmup proper page. Not sure what I will be doing for a 1RM yet.

TALO's Sig:

"But when do you actually grow? Well, we don't grow in the gym. In the gym, we destroy. We tear down the body. We only grow when we are recovering. That's right, I said recovery. I see it all the time--people beating themselves up in the gym and not seeing results. They don't understand that hitting the weights hard is only a small part of growing or even cutting down. I could train the same all year round and get big or get ripped just by eating different and taking different supplements"