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1  Getbig Bodybuilding Boards / Training Q&A / Re: experts only: deadlifts on: May 09, 2012, 08:45:53 AM

The WSB method (which I used in my youth... well something like it, then it a bit later) has you hit the main movement and then work the muscles that support that movement...

... Which is exactly what John O said.  Unless you don't consider your back muscles to support your deadlift.
2  Getbig Bodybuilding Boards / Training Logs and Info / Re: Summertime hypertrophy training on: April 30, 2012, 04:14:14 AM
Did the giant set leg workout again on Saturday, interesting to see how quickly the weights have come up on this:

A1. Heel-elevated front squat - 5x200x2
A2. Heel-elevated back squat - 4x200x4, 1x200x3
A3. DB reverse lunge - 5x60x6
A4. Poliquin step-up - 5x31.25x8

B1. Deadlift standing on 4" block - 5x290x2
B2. Glute/ham raise - 5x21.25x4
B3. Back extension - 5x51.25x6
B4. Back-foot-elevated DB deadlift - 5x31.25x8

I use a lot of 1.25lb magnetic Platemates in training the last few months.  The best thing I think I've done in a long time - way easier to go from 30 to 31.25 to 32.5 to 33.75 to 35 than it is to jump straight up from 30 to 35.
3  Getbig Bodybuilding Boards / Training Logs and Info / Re: Summertime hypertrophy training on: April 14, 2012, 07:02:11 AM
I was calipered with a 12-site skinfold at 8.3% this week, and have been pushing fat loss for about 3 months, so I'm ready for a break from dieting and starting to focus on hypertrophy for the next 12-16 weeks.  Then I'll probably go into meet preparation for another 12 weeks and do a meet in the late fall/early winter.

Right now I'm experimenting with giant sets done for hypertrophy - some more stuff I've stolen from Charles Poliquin (who's currently working with Ben Pakulski and writes a great hypertrophy program).

The general template looks like this:

First exercise - 5010 tempo, 5 sets of 2, 10 seconds of rest
Second exercise - 4010 tempo, 5 sets of 4, 10 seconds of rest
Third exercise - 3010 tempo, 5 sets of 6, 10 seconds rest
Fourth exercise - 2010 tempo, 5 sets of 8, 2 minutes of rest, then start the round over again

Did chest/back yesterday and legs this morning:

4/13 - Chest/Back

A1. Incline BB Press - 5x155x2
A2. Ring dip - 25x4,4,4,3, 20x3
A3. Flat Supinating DB Press - 60x6,6,5, 55x6,5
A4. Flat flye - 5x30x8

B1. Wide-grip Pullup - 5x10x2
B2. Rack deadlift from just below knees - 5x335x4
B3. 1-arm DB row - 50x6, 55x6, 3x60x6 (started way too light here)
B4. DB Pullover - 50x8, 4x55x8

C1. Hanging leg raise - 2x10
C2. Barbell landmine - 2x25x10

4/14 - Legs

A1. Heel-elevated front squat - 5x185x2
A2. Heel-elevated back squat - 5x185x4
A3. DB reverse lunge - 5x45x6 (too light)
A4. Poliquin step-up - 5x25x8

B1. Deadlift standing on 4" block - 4x275x2
B2. Glute/ham raise - 4x15x4
B3. Back extension - 4x45x6
B4. Back-foot-elevated DB deadlift - 4x25x8

Ran out of time for the last set, had intended to get some calf work in too but that will have to wait.
4  Getbig Bodybuilding Boards / Training Logs and Info / Re: Seated behind the neck presses feel great, why are they "bad for the shoulder"? on: April 12, 2012, 06:25:23 AM
Usually it has to do with the length-tension relationship between the front and back of the torso - excessively tight pecs and lats and internal rotators, weak rhomboids and mid/lower traps and external rotators. 

It also doesn't help that a lot of guys use way too much weight and get sloppy as hell with their form.
5  Getbig Bodybuilding Boards / Training Logs and Info / Re: Training twice a day on: April 12, 2012, 06:21:28 AM
Great  determination.
How do your joints/spine handle the workload?


I'm off of twice-a-day training for a bit, but the biggest part is how you cycle it.  I was using a 3-day split, training everything once in a 5-day time period, so I would do two 5-day cycles of twice-a-day, then one 5-day cycle of once a day.  Controlling volume is also important - when I first started it my normal workouts were taking about 50 minutes to get through, so instead of jumping right to two 50-minute workouts, I worked up so my total volume was just a little higher - the morning workout was about 40 minutes, and the afternoon workout started at 15-20 minutes.  Then I just added a little volume each cycle until I hit a max of 45 minutes in the morning and 30 minutes in the afternoon.
6  Getbig Bodybuilding Boards / Training Logs and Info / Re: Training twice a day on: March 25, 2012, 09:46:59 AM
New split for a little while - I've been having a hard time getting 2 workouts a day in when the first one has to be at 3:30am, so this should accommodate me until we can hire more staff to open up my schedule a bit.

Monday/Thursday - Upper Body
A1. Incline BB Press - 4x8
A2. Close-Grip Chinup - 4x8-10
B1. Rack Pull from knees - 4x8
B2. Parallel bar dip - 4x8-10
C1. High pull - 3x8
C2. Trap 3 raise - 3x12
D1. Hanging leg raise - 3x15-25
D2. Front plank - 3x45-60sec

Tuesday/Friday - Lower
A1. Heel-elevated BB squat - 4x8
A2. Lying leg curl or glute/ham raise, toes in - 4x8
B1. Close-stance leg press - 3x20 or backward sled drag - 3x40yards
B2. Walking DB lunge - 3x10
B3. Leg press calf raise or donkey calf raise - 3x15-20

I'll do this for a few weeks and then rotate based on my schedule again.
7  Getbig Bodybuilding Boards / Training Logs and Info / Re: Training twice a day on: March 20, 2012, 10:40:52 AM
So not good at keeping an online log anymore:

3/19 - Legs
Morning session
A1. Cyclist back squat - 135x6, 140x6, 145x6, 150x6
A2. Glute/ham raise - 15x8,8,8,7
B1. Poliquin Step-Up - 10x10, 15x10, 20x10
B2. Walking DB Lunge - 30x10, 45x10, 45x10
B3. Safety Squat Bar Good Morning - 100x10,10,10

Evening session
A. Heel-elevated barbell squat - 50 reps with 135 in 7 minutes and 16 seconds
B. Lying leg curl - 1 set of 10 reps in each foot position - dorsiflexed/toes in, dorsiflexed/toes neutral, dorsiflexed/toes out, plantarflexed/toes in, plantarflexed/toes neutral, plantarflexed/toes out.  No rest, 60 reps total.
C. Cybex leg press - 2 minute rounds then resting for 3 minutes, one set each with 1 plate per side, 2 plates, and 3 plates.  40 or more reps per set
8  Getbig Bodybuilding Boards / Training Logs and Info / Re: Training twice a day on: March 02, 2012, 04:25:44 PM
Chest and back today:

Morning session
A1. Incline DB press - 71.25x5,4,4,4,4
A2. Weighted chinup - 15x5,4,4,4,3
B1. Fat Grip Key Press - 55x10, 57.5x8,8,7
B2. Incline 2-arm DB row - 50x10,10,9,8

Afternoon session
A1. Fat Grip Neutral Grip DB Press - 4x45x15
A2. Band pullup - 2x monster mini x15, 2x light x15
B1. Incline DB flye - 3x25x20
B2. Ring face pull - 3x20

Still trying to kick whatever has been ailing me.
9  Getbig Bodybuilding Boards / Training Logs and Info / Re: Training twice a day on: March 01, 2012, 10:49:54 AM
Taking an extra day off before picking up 2-a-days again as I'm trying to fight off whatever sinus/allergy/cold thing I have going on.  I've been mainlining vitamin c, zinc and electrolytes like they're going out of style.
10  Getbig Bodybuilding Boards / Training Logs and Info / Re: Training twice a day on: February 28, 2012, 01:54:17 PM
Been slow to update, this week I'm off of two-a-days so I've been doing some silly shit to keep me amused/challenged.

Today - arms

A1. Fat Grip Close-Grip Bench Press - 135x12,11,8,7
A2. Close-Grip Chinup - BWx11, 8,7,6
B1. Tricep ladder - 57 reps total
C1. Fat Grip Countdown Curl - 55 reps total w/ 45lbs

Done in less than 30 minutes.
11  Getbig Bodybuilding Boards / Training Logs and Info / Summertime hypertrophy training on: February 20, 2012, 12:31:16 PM
Haven't posted in a while but am getting back into bodybuilding-type training for a bit and taking a break from powerlifting until the fall or winter.  Cut down significantly on bodyfat and have added 10-12lbs of muscle in the last few months:





Training twice a day right now and it looks like this:

Day 1: Chest/Back
Day 2: Legs
Day 3: off
Day 4: Arms
Day 5: off
Day 6: repeat day 1

Morning sessions are hypertrophy (4-8 reps) and afternoons are strength endurance (12-20 reps).  Here's this morning's session:

Chest/Back
A1. Incline DB Press - 35x5, 45x5 (warmups), 70x6,6,5,4,4
A2. Weighted Chinup - 2xBWx4 (warmups), 12x6,6,6,5,5
B1. Fat Grip Key Press - 50x8,8,8,8
B2. Face-Down Incline DB Row - 45x8,8,8,8
12  Getbig Bodybuilding Boards / Training Logs and Info / Re: Prep for - nothing, really. on: August 05, 2011, 12:57:46 PM
Haven't been updating much, but on my last cycle through of GVT, then changing to more of a low-rep setup for a few weeks, then going back to GVT and doing 10x6 (more or less the intermediate version of GVT).
13  Getbig Bodybuilding Boards / Training Logs and Info / Re: Prep for - nothing, really. on: July 18, 2011, 05:30:45 PM
6/18 - Legs

A little short on time, so only got all of my main sets in with no extra work.

A1. BB Squat (40X0 tempo)
warmup - 88x5, 110x5
10x150x10

A2. Glute/ham raise (40X0 tempo) with a jumpstretch micro band
7x10
1x7
1x9
1x5

Digging these new Adidas weightlifting shoes that I got at the Chicago Perform Better conference a few weeks back.  The rep there gave me a pair for free since we do a lot of Oly lifting and powerlifting at my training studio and they may hook up some of the lifters on our powerlifting team.  They're not out yet but they're only supposed to be about $85 a pair when they do come out.
14  Getbig Bodybuilding Boards / Training Logs and Info / Re: Prep for - nothing, really. on: July 15, 2011, 06:05:39 PM
6/14 - Arms/Delts

A1. Close-grip bench press w/ micro bands (35ish lbs at the top) (40X0 tempo)
warmup - 45x5, 65x5, 88x3
10x88x10

A2. Incline hammer curls (40X0 tempo)
warmup - 15x5, 20x3
6x22.5x10
2x22.5x8
2x22.5x6

B1. DB cuban rotation (3010 tempo)
3x12x12

B2. Incline reverse flyes (20X0 tempo)
3x12x12
15  Getbig Bodybuilding Boards / Training Logs and Info / Re: Prep for - nothing, really. on: July 14, 2011, 04:27:20 AM
Haven't updated this thing in ages, but just got done lifting at USPF Raw Nationals last weekend and am looking at another meet late September/early October. Weighed 157 the morning of the meet and went 9 for 9, no belt, no wraps, no knee sleeves, and hit 248 squat, 209 bench, and 358 deadlift (all pr's at this bodyweight).

<a href="http://www.youtube.com/watch?v=FWa-M9BUEIU" target="_blank">http://www.youtube.com/watch?v=FWa-M9BUEIU</a>

Gameplan now is to max out my weight at this weight class and keep bodyfat at about 9-11%, am at 11.5% right now based on a 12-site skinfold.  Using Charles Poliquin's German Volume Training for the next month or so, using this split:

Day 1: Chest/Back
Day 2: Legs
Day 3: off
Day 4: Arms/Delts
Day 5: off

Started this all on Monday and it's kicking my ass so far.  Arms and delts are later this afternoon, I'll update again after that.
16  Getbig Main Boards / Gossip & Opinions / Re: Zinc Does Work For Testosterone. on: June 08, 2011, 07:02:15 AM
zinc is garbage ,,this is why i want franco to suffer for thie balonie he fed the cult with his book,, zinc is garbage! it will only do one single thing to you ,,

look to your left...yes yes down to your left where the heart is...now take your eyes and lay them on that nice nipple of you that is located on your left pec...you see that nipple? that nipple will become a nicely designed BITCH TIT from zinc,,

that mother fuckin lizard scambags who lied to my pupils for all those years have no shame,,they wont be around you when you go to the beach and afraid to take your shirt off because your left nipple is 3 times the size of the right and puffed up...

THATS WHAT ZINC WILL GIVE YOU

a tit!

gh15 approved

Zinc an anti-aromitase and is usually used to help treat man-boobs in fat guys.
17  Getbig Main Boards / Gossip & Opinions / Re: Bertil 'Brutal' Fox's video in 1976 on: May 20, 2011, 03:44:42 AM
Love Beef It Betil.  Would be kickin' it in Hawaii if it wasn't for that mouthy whore.
18  Getbig Main Boards / Gossip & Opinions / Re: Anyone ever have any trouble with APT Pro Gear? on: February 28, 2011, 06:01:04 PM
Have not used them, but similar complaints are all over the internet. Apparently this was a husband/wife run business or some such, and the wife moved on, so this fella is handling the whole thing by himself now. Most have said he does fulfill the orders, but they are late, and you need to pound him a bit.

Yeah, Alan (the owner) is a nice enough dude (and ex-Marine for what it's worth) but the last 12 or so months they've built up a reputation for late/unfulfilled orders.  He sponsored a meet I put on and sent out some pretty nice prize packages for us but around the same time I started hearing of a lot of regular orders that weren't getting taken care of.
19  Getbig Main Boards / Gossip & Opinions / Re: 100-rep squats? on: February 04, 2011, 11:29:32 AM
Yeah man those 13 players with rhabdo are just a bunch of pussies.

There is no way it was just the workout that put them in the hospital.  Have you ever done GVT?  You'll get sore and it'll hurt for about a week.  But there is no way that it puts you in the hospital without something else going on.
20  Getbig Main Boards / Gossip & Opinions / Re: 100-rep squats? on: February 04, 2011, 11:27:29 AM
1x100 allows you to work very hard without overtraining - one continuous set.

10x10 will cause overtraining (IMO) because you're approaching it as 10 separate sets and going heavy enough on each.  This is going to be tougher on the joints, back, hips, etc.  You're going to go quite a big heavier than 1x100. Way too much.




GVT is supposed to be done for short blocks only, so you won't overtrain on it.  If somebody is a retard and does it for their entire program for months on end then they'll train themselves into a state of stupid, but a couple of workouts (or in this case, ONE workout), can be a good stimulus to get stronger.
21  Getbig Main Boards / Gossip & Opinions / Re: 100-rep squats? on: February 04, 2011, 11:24:12 AM
Yeah, cause GVT is so "easy"  Roll Eyes

I never said it was easy.  But for how big of a deal the media is making this workout to be, you'd think it consisted of squatting a FedEx truck in a swimming pool full of piranhas with a flank steak attached to your penis.  GVT is hard but it's not "spend 5 days in the hospital" hard.
22  Getbig Main Boards / Gossip & Opinions / Re: 100-rep squats? on: February 04, 2011, 10:08:23 AM
It wasn't 100 rep sets, it was 10x10.  The S&C coach had them do GVT with 50% of their max, then pushed the prowler for about 30 minutes.  Big fucking deal.
23  Getbig Main Boards / Gossip & Opinions / Re: Guy doing push-ups in front of Stallone & detained by police on: December 19, 2010, 12:55:37 PM
Moron. Dude was was doing push-ups out of season. Anyone knows it's burpee season. Lucky he wasn't shot.

Laughed my ass off for 10 minutes at this.
24  Getbig Main Boards / Gossip & Opinions / Re: Dorian Yates vs. Brett Favre (purple arm injuries) on: December 14, 2010, 06:50:19 PM
Taking "wear your team colors" to a new level.
25  Getbig Main Boards / Gossip & Opinions / Re: Supplement Industry Scams on: December 08, 2010, 04:14:37 AM
Some of the more expensive stuff is good for people with food in tolerances who have major stomach issues with lactose, and some of the really cheap shit is very clearly laden with fillers (you can actually see the white speckles from sugar in that Body Fortress shit from Walmart).  For most people something like ON or Isopure is fine.  I started using stuff from Charles Poliquin's line about 10 months ago because I got diagnosed with leaky gut syndrome and have some major stomach issues with any lactose whatsoever.  But then again I also have a wholesale account because we use it at my gym so the cost isn't as bad for me.
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