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Anuj's Training Journal
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03-25-2006, 12:04 PM
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Rank: Heavyweight
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Join Date: Jul 2005
Posts: 6,314
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Quote:
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Originally Posted by anuj
so here are the solutions eric has suggested (some of it is my own taken from other training modules):
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Quote:
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Originally Posted by anuj
2.) add more chest work intothe program... i'm thinking 3x20 of dumbbell presses on the large medicine ball (taken from westside)....
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I suggested db presses MIGHT help strengthen the stabilizers. 20 reps? I don't know about that. If you're trying to keep from falling off the ball then you might be emphasizing the stabilizers more, but I don't know if it will really impact your bench.
Quote:
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Originally Posted by anuj
4.) more lat work - for hypertrophy, not strength... so i might do OVT style back workouts from now on... what i'm thinking is:
Workout A: A1: BB Rows A2: DB Rows 3x8 402 tempo and 601 tempo..
Workout B: A1: Lat Pull Down A2: 3x8 Pull Overs 402 tempo and 601 temp
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Most CERTAINLY did not suggest that. More lat work? Yes. Just for hypertrophy? Worthless if it is non-functional hypertrophy (worthless for helping your bench, I mean.) OVT was your idea. For hypertrophy, not stength? Just adding mass to your lats is not per se going to help your bench. I gave you specific ideas, but you didn't read them before posting this.....might have to keep it to the journal if I'm going to be misquoted 
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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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03-25-2006, 05:49 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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ok so hypertrophy is bullshit.....
so then i think i'll make it 3x5 not 3x8 and we'll do the bb rows, db rows and t-bar rows with pull overs.....
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03-25-2006, 05:54 PM
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Rank: Heavyweight
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Join Date: Jul 2005
Posts: 6,314
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no, no, no, no, no
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03-25-2006, 06:26 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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^^^ then i am sticking to what i have listed as of now and we'll see if it works... i think it will....
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03-25-2006, 06:36 PM
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Rank: Heavyweight
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Join Date: Jul 2005
Posts: 6,314
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There are different types of hypertrophy.
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03-25-2006, 06:41 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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u know what eric....? i am an asshole... and sos the sonofabitch who gave me this routine... u know why....? coz the real routine looks like this (see attached picture)... its from his book and his own work....
i cant believe how badly people have screwed with it....! feel like  them
eric, we dont have to add a thing... its all ok... just read the original rouitne...
damn.. i feel like a fool...
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03-25-2006, 06:55 PM
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Rank: Heavyweight
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Join Date: Jul 2005
Posts: 6,314
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HMMM. Once you've bothered to read my responce to your pm asking what to do, you'll see that that is pretty damn close to the kinds of things I was suggesting. Exept I gave you 3 sets instead of two, and 6 to 8 rep range on the BB rows.
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03-27-2006, 05:42 AM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Day 25 of Mark Rippetoe's 3x5 Training
27th March 2006
Monday
Workout A
The Core Workout:
Barbell Back A2G Squats [3x5] = 95 kgs (PR!!)
Bench Press [3x5] = 65 kgs
Deadlift [1x5] = 125 kgs (PR!!)
Barbell Back A2G Squats
yes, its a new PR...! u know what though..? as i was heading to the gym, i had made up my mind that i would NOT do A2G squats every workout... in fact, i wanted to add FRONT SQUATS today... but when i turned up at the gym a small voice in my head told me that i should do what i had promised myself last night break the fcuking squat PR...!.... well, i did it 
Bench Press
terrible.... i got fucked soooo badly...  hate this shit piece lift... last set, i got fucked on the fourth rep.... had to rack the bar and do 1 more rep... :(
Deadlift
ha ha..! another new PR...! nice lift.... ok, i'm gonna be honest with you... since i do deads only 1x a week, i'm gonna change it from 1x5 to 5x1 pyramiding the weight... but today was FABULOUS...!
Supplemetary Lifts:
Decline Dumbbell Bench Press [2x8] = 52 kgs
Overall Impression:
if i forget the bench then this was best workout EVER....!!!!!!!!
i am officially the STRONGEST guy at my gym..! not the biggest - definitely not: there are these HUGE guys @ 18" arms but they SUCK on the squat and deadlift...! ha ha.... these models were like "WTF...? who is this small kid whose whipping our butts on these lifts...?"
beautiful workout...
oh, and on workout B, i plan on doing front squats in place of back squat...
see you then
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03-29-2006, 05:17 AM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Day 27 of Mark Rippetoe's 3x5 Training
29th March 2006
Wednesday
Workout B
The Core Workout:
Barbell Back A2G Squats [3x5] = 90 kgs
Military Press [3x5] = 50 kgs (PR!!)
Barbell Rows [3x5] = 60 kgs
Barbell Back A2G Squats
i wasnt feeling right and dint want to take very heavy.... so i did it light... my goal is that before April 20th, i have to be able to lift 100 kgs.....
Military Press
amazing.... good form.... and its new PR
Barbell Rows
well, i could have taken 70 for this, but thought that i'd work it up... its a new lift in this program...
Supplemetary Lifts:
Narrow Grip Lat Pull Down with Palms facing me [2x8] = 70 kgs
Decline Barbell Triceps Extension [2x10] = 30 kgs
Overall Impression:
nice workout... a little worried about the squats, but its ok...
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03-29-2006, 05:07 PM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Location: CA
Posts: 4,174
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Good job. In regards to squats, it's mostly mental. I think everyone could probably do at least 30 lbs more than they think they can.
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