Beware the Jabberwocky!

*does flip over sonic boom*

*hadouken!!*

uhhhh dairy queen...sounds sooooo good right now. they have a fire burger that is teh tits. too bad it's like 900 calories.
 
YoungGunZ mentioned this in a thread, so I'm going to give it a whirl.
------------------
week 1
do 20 3 days a week

week 2
do 30 3 days a week

week 3
do 40 3 days a week

week 4
do 60 3 days a week

week 5
do 100 2 days a week

break down the sets in a +2 fashion

for instance
Week one
if you can do five but no more
do
3,3,3,1,3,3,3,1

multiply from there on out until you get to
10x10

once that happens..feel try getting sets of 15..then go to 20..then add weight
----------------------------

Pullups up th Wazoo. After that I'll either be dead or ok at pullups.



*Spinning loose change kick*
*falls over....gathers up loose change* shit.
 
I was 240 a year ago and my bodyfat has decreased just a bit. I was thinking I'd lost weight, but nope... I'm slapped on another 6lbs.
 
Thanks - that sounds like a good pull-up program.

I would not worry about weight - just body fat% (unless you want to be emo or run long distances)

I just bought and finished Infinite Intensity. I'm going to add some GPP work to help with my body composition. I'm going to compete in powerlifting next year, and I need to be in the 198 class, which means I need to be about 200-205 or so. (I need to stop drinking so much beer :icon_neut)
 
wow 198 class? that seems like a lofty goal. what bf % are you? I'd have to work really hard to make 198 class and im around 22% bf
 
I was thinking of ordering Infinite Intensity also. I'd like to get down to 230.

How are you guys measuring bf%?
 
Monday Oct. 29th

Warm up: foam roller, leg swing overs.

Back Squat:
135x5
185x3
225x1
275x1
315x1
335x1 -20 lb PR-
355x1 -40 lb PR-
365x1 -50 lb PR- starting GMing
375x1 -60 lb PR- more GMing. foam rolling
385x1 -70 lb PR- red, red eyes :icon_evil Front sqts ftw

I got the weight up, but the last few were not pretty. I'm going to need to work on my form on heavier lifts.

Strict OHP
135x5
145x5
155x5
165x3
175x1 + 10 pressouts

Chins - All overhand (interspersed throughout workout)
x3
x3
x3
x3
x3
x3
x3
x3
x3
x3 = 30 reps (week one YGZ program)

Heavybag Zercher Lunge Walk
Hbx12 steps - on 1 min rest
Hbx12 steps
Hbx12 steps
Hbx12 steps

PreWO: 1g L-Arginine, 3tsp Greens+
PreWO: 3tsp BCAAs, 1 serv Gatorade, 1/2 serv True Protein mix (10:5)
PWO: 2 serv True Protein 35:18, banana, w/ skim milk
 
AV of the Year Jeff!

DOMs usually hits during lunch the day after... oh

My form after 365 was shit as I was definately GMing. Back to the Front Squats to beef up my quads.
 
so liquid. im at 355 right now. i want 405 by the end of the year. lets make this happen.
 
Well my problem was obviously quad strength...when the weight gets heavy I just lift with my back, so I went heavy on the Front Squats. Nothing but Front Squats and Zerchers followed up with Bulgarian Split Squats or Barbell Lunges.

I worked lots heavy singles on short rest 1.5-2 min and lots of them. 10x1 above 85% 1RM or 20x1 above 80% 1RM (I'm just making the % up, but you see what I mean). I kept the reps low as my back rounds after a few reps with heavy F Sqt. Lots of Db Rows and Chins for back strength. I finally learned how to get the bar low on my back and moved my hands in.

Whats your weak point? What are your Front Squat #s? I get just out of the hole and nearly stop.

I tend to do what I'm good at, and that won't fix my weak points. I'm going to work the hell out of the lifts I suck at until the end of the year: Chins, F Sqt, Bench, Barbell Lunges, Db Shoulder Press, Back Raises, Decline Situps, BOR.
 
liquid! said:
Well my problem was obviously quad strength...when the weight gets heavy I just lift with my back, so I went heavy on the Front Squats. Nothing but Front Squats and Zerchers followed up with Bulgarian Split Squats or Barbell Lunges.

I worked lots heavy singles on short rest 1.5-2 min and lots of them. 10x1 above 85% 1RM or 20x1 above 80% 1RM (I'm just making the % up, but you see what I mean). I kept the reps low as my back rounds after a few reps with heavy F Sqt. Lots of Db Rows and Chins for back strength. I finally learned how to get the bar low on my back and moved my hands in.

Whats your weak point? What are your Front Squat #s? I get just out of the hole and nearly stop.
Click to expand...

my weakness sounds the same as yours. my fs numbers are super low. my 1 rep max is 185 which i smoked. i tried 225 afterwards and got crushed.
 
You can get 245 in one month, just take a break from back squatting. A steady diet of Front Squats and Zerchers. Beef up your quads and back.
 
but werent you doing two days of squats a week? one day of box squats and then one day of fs?
 
Only one day a week. Every other week I alternate between Power Cleans and Deads. I'll squat the weight after I clean it, just because I can't to proper Full Cleans. I did some box squats but those seem to correlate more with posterior strength. I concentrated more on anterior strength, Rowing, Chins, unilateral assistance, and maybe a high rep finisher.
 
so you only have one lower day all together? the rest is upper and cardio stuff?
 
I do a push-pull-squat variation. When I can't pull heavy I'll do power cleans, and when I can't squat heavy I'll do Z-Squats.

1) Pause Bench, BOR/Db Row, Dips, Chins,

2) Front Squat, BSS/Lunges, OHP/PP, Decline Situp

3) Snatch to OHS (1 or 2 armed), Deadlift/Power Clean, Db Rows/BOR, Pullthroughs/Back Raises/Band GM, Standing Ab Crunchs








ps. Luv the AV... MLP is the house!
 
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