enetblazin4eva :: fat loss / muscle gain

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Props Slaps
 5 years ago '04        #361
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Day 1 (plyos)

low hurdle jumps onto 48" box 6x3+1
broad jumps 4x6
lateral bounds 4x10
depth jumps 5x5,5,5,4,3


Week 1

military press

5 ◊ 80 [10,5,2.5]
5 ◊ 95 [25]
3 ◊ 115 [35]
5 ◊ 125 [35,5]
5 ◊ 145 [45,5]
8 ◊ 165 [45,10,5]

incline dumbell bench press 70x10 80x10 90x10 95x8* 85x12

bent-over dumbell row 70x10 85x10 100x3x10

rope pushdown 155x12 170x12 185x12 200x2x12



After doing the Star Complex cycle I can see how I'm more " "neurological efficient" ". I'm not fried right now but we'll see about that tomorrow...
 08-14-2012, 06:55 AM         #362
Sid 6point7 
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$n/a | Props total:  
 enetblazin4eva said:
According to EXRX I'm hovering around the Advanced strength levels for my weight.
When I started this log in 2011 I was just above the Intermediate level.
I'm proud uh you...

So week before last I went for the 500 lbs. deadlift... and did it twice.

Also got my bench up to 250 and OP to 165. I think I can do more than 165 on OP though. I tried to squat 405 also... didn't happen and it was really, really ugly. Will try again in a couple months.

Hoping to get some vids of these, especially the deadlift.
 5 years ago '04        #363
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Day 2 (acceleration)

10m 1x7
15m 1x6
20m 1x5
30m 1x4


Week 1

deadlift

5 ◊ 175 [45,10,5,5]
5 ◊ 215 [45,35,5]
3 ◊ 260 [45,45,10,5,2.5]
5 ◊ 280 [45,45,25,2.5]
5 ◊ 325 [45,45,45,5]
8 ◊ 365 [45,45,45,25]

45-degree hypers BWx5x23

dumbell goblet squat 75x10 95x10 110x3x16

decline sit-up BWx5x25


Amazing recovery from yesterday and into second training session. Not even fried or sore now........

Will post nutrition and supplement plan later on.......
 5 years ago '04        #364
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
 thatruest said:
Alright. Missed the gym this morning (first time in 3 years). About to head out in 15 minutes. I'm going to emulate your workouts from now on.
Young apprentice, endurance workout this not be.

 Sid 6point7 said:
I'm proud uh you...

So week before last I went for the 500 lbs. deadlift... and did it twice.

Also got my bench up to 250 and OP to 165. I think I can do more than 165 on OP though. I tried to squat 405 also... didn't happen and it was really, really ugly. Will try again in a couple months.

Hoping to get some vids of these, especially the deadlift.
Did you pull 500 on a 5/3/1 cycle? What shoes you wearing for your lifts?

Look into for a 8-12 week massive squat strength gains........
 5 years ago '08        #365
Illuminati 192 heat pts192
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$38,772 | Props total: 9036 9036
Do you incorporate the push press into your program at all? How do you break trough pressing related plateaus? Deloading or?
 5 years ago '04        #366
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
 Illuminati said:
Do you incorporate the push press into your program at all? How do you break trough pressing related plateaus? Deloading or?
As part of the Star Complex regiment I was doing it had barbell push presses and med ball push presses after military. Focusing on technique improvements and completing different training cycles allowed me to slowly progress with my strength gains. De-loading is essential for long-term strength gains and overall health.
 08-17-2012, 08:31 AM         #367
Sid 6point7 
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$n/a | Props total:  
 enetblazin4eva said:
Did you pull 500 on a 5/3/1 cycle? What shoes you wearing for your lifts?

Look into for a 8-12 week massive squat strength gains........
Yeah, I was at 475 for 1 rep a couple months ago and doing the 5/3/1 (in the 3x5, 3x3) I've been repping 385 for 10 reps, 395 for 9 reps, and 407.5 for 8 reps. So last 5/3/1 cycle I tried for maxes and did the deadlift like this: 135x5, 225x5, 315x3, 405x1, 500x2. The first rep was easier than I thought it was going to be and as soon as I set the bar down I just got this rush and pulled it again... I tried for a 3rd rep and got it past my knees but for the life of me I just couldn't thrust my hips for a 3rd time.

I wear these flat, thin pumas for all my lifts except for squat. For squat I have these Wei-Rui's I got that are heavy as fu*k and flat on the bottom. It's puts the back of your foot at a bit of a higher incline so you can get your knees out easier.

I will look into that program, is that something I can do every friday still? Like I mean, Can I continue on the 5/3/1 but just do the 5x5 on Fridays (squat day)?
 5 years ago '04        #368
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
 Sid 6point7 said:
Yeah, I was at 475 for 1 rep a couple months ago and doing the 5/3/1 (in the 3x5, 3x3) I've been repping 385 for 10 reps, 395 for 9 reps, and 407.5 for 8 reps. So last 5/3/1 cycle I tried for maxes and did the deadlift like this: 135x5, 225x5, 315x3, 405x1, 500x2. The first rep was easier than I thought it was going to be and as soon as I set the bar down I just got this rush and pulled it again... I tried for a 3rd rep and got it past my knees but for the life of me I just couldn't thrust my hips for a 3rd time.

I wear these flat, thin pumas for all my lifts except for squat. For squat I have these Wei-Rui's I got that are heavy as fu*k and flat on the bottom. It's puts the back of your foot at a bit of a higher incline so you can get your knees out easier.

I will look into that program, is that something I can do every friday still? Like I mean, Can I continue on the 5/3/1 but just do the 5x5 on Fridays (squat day)?
If you wanna stay lifting 4-days a week, stick with 5/3/1. 5x5 is great for when your squat is not on par with the your deads.
 5 years ago '04        #369
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Day 3 (plyos)

low hurdle jumps onto 48" box 6x3+1
LRLR bounding 4x20m
zig-zag hops over bench 4x8
altitude landings off 48" box 2x4


Week 1

bench press

5 ◊ 110 [25,5,2.5]
5 ◊ 135 [45]
3 ◊ 160 [45,10,2.5]
5 ◊ 175 [45,10,5,5]
5 ◊ 200 [45,25,5,2.5]
8* ◊ 230 [45,45,2.5]

seated dumbell press 55x10 65x10 75x10 85x2x10,12

seated cable row 250x3x10 SS dumbell shrugs 110x3x23

seated dumbell extension 55x12 65x12 75x12 85x12 95x12
 5 years ago '04        #370
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Day 4 (speed)

45m tempo sprints 3x8


Week 1

squat

5 ◊ 155 [45,10]
5 ◊ 190 [45,25,2.5]
3 ◊ 230 [45,45,2.5]
5 ◊ 250 [45,45,10,2.5]
5 ◊ 285 [45,45,25,5]
8 ◊ 325 [45,45,45,5]

barbell good-morning 135x10 185x10 225x10 265x10 225x12

bulgarian dumbell split-squat 50x10/10 60x10/10 70x10/10 80x10/10 90x10/3* ds 70x10/10

decline sit-up BWx25
med ball slam 20x20
oblique side-bend 45x20/20
decline sit-up BWx25
med ball slam 20x20
oblique side-bend 45x20/20
decline sit-up BWx25




 5 years ago '04        #371
enetblazin4eva 4 heat pts OP
space
avatar space
space
$11,116 | Props total: 597 597
Day 1 (plyos)

low hurdle jumps onto 48" box 6x3+1
broad jumps 4x6
lateral bounds 4x10
depth jumps 5x6,5,5,4,3


Week 2

military press

5 ◊ 80 [10,5,2.5]
5 ◊ 95 [25]
3 ◊ 115 [35]
3 ◊ 135 [45]
3 ◊ 155 [45,10]
5* ◊ 175 [45,10,5,5]

incline dumbell bench press 60x10 70x10 80x10 90x10 100x6*

bent-over dumbell row 70x10 90x10 110x3x10

dips BWx4x20

cable upright row 155x8 170x8 185x8 200x10*
 5 years ago '04        #372
enetblazin4eva 4 heat pts OP
space
avatar space
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$11,116 | Props total: 597 597
Day 2 (acceleration)

10m 1x6
15m 1x6
20m 1x6
30m 1x3


Week 2

deadlift

5 ◊ 175 [45,10,5,5]
5 ◊ 215 [45,35,5]
3 ◊ 260 [45,45,10,5,2.5]
3 ◊ 300 [45,45,35,2.5]
3 ◊ 345 [45,45,45,10,5]
7 ◊ 385 [45,45,45,35]

45-degree hypers BWx5x20 SS decline sit-up BWx5x25

dumbell goblet squat 75x10 95x12 110x3x16


Last edited by enetblazin4eva; 08-22-2012 at 06:09 PM..
 5 years ago '04        #373
enetblazin4eva 4 heat pts OP
space
avatar space
space
$11,116 | Props total: 597 597
Day 3 (plyos)

low hurdle jumps onto 48" box 8x3+1
LRLR bounding 4x20m
zig-zag hops over bench 4x8
altitude landings off 48" box 2x4


Week 2

bench press

5 ◊ 110 [25,5,2.5]
5 ◊ 135 [45]
3 ◊ 160 [45,10,2.5]
3 ◊ 190 [45,25,2.5]
3 ◊ 215 [45,35,5]
6 ◊ 240 [45,45,5,2.5]

seated dumbell press 50x10 60x10 70x10 75x10 80x12

seated cable row 250x3x8 SS dumbell shrugs 110x3x23

seated dumbell extension 70x12 85x12 100x3x12
 5 years ago '04        #374
enetblazin4eva 4 heat pts OP
space
avatar space
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$11,116 | Props total: 597 597
Day 4 (speed)

50m tempo sprints 3x8


Week 2

squat

5 ◊ 155 [45,10]
5 ◊ 190 [45,25,2.5]
3 ◊ 230 [45,45,2.5]
3 ◊ 265 [45,45,10,5,5]
3 ◊ 305 [45,45,35,5]
6 ◊ 345 [45,45,45,10,5]

barbell good-morning 135x10 185x10 225x10 255x10 275x10

bulgarian dumbell split-squat 50x10/10 60x10/10 70x10/10 80x10/10 85x10/10

decline sit-up BWx25
med ball slam 20x20
oblique side-bend 45x20/20
decline sit-up BWx25
med ball slam 20x20
oblique side-bend 45x20/20
 5 years ago '04        #375
enetblazin4eva 4 heat pts OP
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avatar space
space
$11,116 | Props total: 597 597
Day 1 (plyos)

low hurdle jumps onto 48" box 8x3+1
broad jumps 4x6
bounding 3x25m
depth jumps 5x6,5,5,4,3


Week 3

military press

5 ◊ 80 [10,5,2.5]
5 ◊ 95 [25]
3 ◊ 115 [35]
5 ◊ 145 [45,5]
3 ◊ 165 [45,10,5]
1* ◊ 180(185) [45,(25)10,5,5,2.5]
* huge mistake putting the 185 on instead of 180; realized after 1st rep

incline dumbell bench press 55x10 65x10 75x10 85x10 75x16

bent-over dumbell row 70x10 90x10 100x10 110x2x10

dips BWx5x16

seated post delt machine fly 130x12 150x12 160x12
 5 years ago '04        #376
enetblazin4eva 4 heat pts OP
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avatar space
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$11,116 | Props total: 597 597

Day 2 (acceleration)

10m 1x6
15m 1x6
20m 1x6
30m 1x3


Week 3

deadlift

5 ◊ 175 [45,10,5,5]
5 ◊ 215 [45,35,5]
3 ◊ 260 [45,45,10,5,2.5]
5 ◊ 325 [45,45,45,5]
3 ◊ 365 [45,45,45,25]
3 ◊ 410 [45,45,45,45,2.5]

45-degree hypers BWx5x13,16,16,20,23

dumbell goblet squat 70x10 90x10 110x3x12,16,23

oblique side-bends 45x5x17,17,17,17,23
 5 years ago '04        #377
enetblazin4eva 4 heat pts OP
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avatar space
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$11,116 | Props total: 597 597
Day 3 (plyos)

low hurdle jumps onto 48" box 8x3+1
LRLR bounding 4x25m
lateral bounds 4x10
altitude landings off 48" box 2x4

* might be done with my plyo cycle due to the ice-rinks (never in use!)


Week 3

bench press

5 ◊ 110 [25,5,2.5]
5 ◊ 135 [45]
3 ◊ 160 [45,10,2.5]
5 ◊ 200 [45,25,5,2.5]
3 ◊ 230 [45,45,2.5]
3* ◊ 255 [45,45,10,5]
* fire alarms goes off while on my 4th rep

seated dumbell press 50x10 60x10 70x10 80x10 90x10

seated cable row 150x10 190x10 230x10 270x10 290x8*

seated dip machine 130x12 160x12 190x12 220x12 235x12

seated lat delt machine fly 90x10 120x10 150x3x16,20,23
 5 years ago '04        #378
enetblazin4eva 4 heat pts OP
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avatar space
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$11,116 | Props total: 597 597
Week 3

squat

5 ◊ 155 [45,10]
5 ◊ 190 [45,25,2.5]
3 ◊ 230 [45,45,2.5]
5 ◊ 285 [45,45,25,5]
3 ◊ 325 [45,45,45,5]
3 ◊ 360 [45,45,45,10,5,5,2.5]

barbell good-morning 135x10 185x10 225x10 275x10 305x10

olympic back squat 135x10 185x10 225x10 275x10 305x6*

hanging leg-raises f/l/r BWx5x10,10,10


Day 4 (speed)

hill sprints 5x5,5,5,4,3
 5 years ago '05        #379
Rubix 
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$8,493 | Props total: 825 825
When you're going that heavy on the good mornings, do you still hit parallel? I read that it wasn't really necessary if you're still getting a good ham stretch but what's your take on it?
 5 years ago '04        #380
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
 Rubix said:
When you're going that heavy on the good mornings, do you still hit parallel? I read that it wasn't really necessary if you're still getting a good ham stretch but what's your take on it?
Not even close, same range of motion as a RDL. GMs are a hip-dominant movement so the hips better be doing the moving. I'm also using a low-bar position.......
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