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Props Slaps
 5 years ago '08        #21
SlickJ101 22 heat pts22
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$12,962 | Props total: 5529 5529
Where's fu*k . herb . and masturbate . ?
 5 years ago '05        #22
BucNasty00 
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$3,080 | Props total: 225 225
Is there a reason why you do a lower body on an upper body day and vice-versa? I was reading the articles your provided and couldn't find that in the program layout so I wasn't sure if you added that in yourself or if I just read over it by mistake

Good thread btw, starting this program today
 5 years ago '04        #23
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
//Saturday

seated wide-grip cable row 100x8 150x8 200x8 225x8 250x8

seated cable pulldown 110x8 150x8 190x8 230x8 SS bent-over cable pullover 110x8 130x10 150x10 170x10

various grip pull-ups BWx6x8

preacher curl 75x8 100x8 125x8

barbell curl 115x6 125x6 135x6 SS dumbell hammer curl 55x3x10/10



Haven't been on lately, gonna get all miss updates in now... Week 3 has been on some marathon workout sessions......
 5 years ago '04        #24
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
//Sunday

neural charge training 5x5


tuck jumps
evelated plyo-pushups
broad jump series
diamond plyo-pushups
rim touches


depth drop sprints 2 x 4 x 16m

shuttle runs x 4

nba 4 cone drill x 3

 5 years ago '04        #25
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
//Monday

overhead press 105x3 145x3 155x5 165x3 175x3 185x3 175x3 180x3 185x3 175x3 180x3 185x3 175x3 180x3 185x3 175x3
barbell pendlay row 135x5 135x5 165x5 165x5 185x5 185x5 205x5 205x5 225x5 225x5 245x5 245x5 205x5 185x5

incline bench press 175x3 195x3 215x3 220x3 210x3 215x3 220x3 210x3 215x3 220x3 210x3 215x3 220x3 210x3
behind-the-back barbell shrug 135x8 165x8 185x8 205x8 225x8 245x8 265x8 285x8 305x8 305x8 285x8 265x8

close-grip bench press 210x3 230x3 250x3 240x3 245x3 250x3 240x3 245x3 250x3 240x3 245x3 250x3 240x3
cable face pulls 110x10 125x10 140x10 155x10 170x10 185x10 200x10 200x10 185x10 170x10 155x10

back squat 165x3 245x3 265x3 285x3 305x3 325x3 285x3 305x3 325x3 285x3 305x3 325x3 285x3 305x3 325x3 285x3


* took forever, never lifted this long in one weight session
* no cns fatigue-doms-joint pain


Weight: 236lbs


Last edited by enetblazin4eva; 05-08-2013 at 05:24 PM..
 5 years ago '04        #26
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
//Tuesday

overhead press 105x3 145x3 155x5 165x3 175x3 185x3 175x3 180x3 185x3 175x3 180x3 185x3 175x3 180x3 185x3 175x3
barbell pendlay row 135x5 135x5 165x5 165x5 185x5 185x5 205x5 205x5 225x5 225x5 245x5 245x5 205x5 185x5

incline bench press 175x3 195x3 215x3 220x3 210x3 215x3 220x3 210x3 215x3 220x3 210x3 215x3 220x3 210x3
behind-the-back barbell shrug 135x8 165x8 185x8 205x8 225x8 245x8 265x8 285x8 305x8 305x8 285x8 265x8

close-grip bench press 210x3 230x3 250x3 240x3 245x3 250x3 240x3 245x3 250x3 240x3 245x3 250x3 240x3
barbell upright rows 95x6 105x6 115x6 125x6 135x6 145x6 155x6 165x6 175x5 185x3* 155x6 135x6

back squat 165x3 245x3 265x3 285x3 305x3 325x3 285x3 305x3 325x3 285x3 305x3 325x3 285x3 305x3 325x3 285x3


* I trust Coach Thibs but I still believe the MTW should be 85&78.5%@3RM
 5 years ago '04        #27
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
 SlickJ101 said:
Where's fu*k . herb . and masturbate . ?

[pic - click to view]



 Bucnasty00 said:
Is there a reason why you do a lower body on an upper body day and vice-versa? I was reading the articles your provided and couldn't find that in the program layout so I wasn't sure if you added that in yourself or if I just read over it by mistake

Good thread btw, starting this program today
-- Pages 4


Set-up the program properly and be prepared for some serious size & strength gains without lifting for max-effort, cns fatigue-doms-joint pain. Hopefully you got a lil extra time to spend in the weight room...


Last edited by enetblazin4eva; 05-08-2013 at 05:54 PM..
 5 years ago '04        #28
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
//Wednesday

neural charge training 5x5


tuck jumps
evelated plyo-pushups
broad jump series
diamond plyo-pushups
hockey jumps


hill sprints 6,5,4,3,2

 5 years ago '04        #29
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
//Thursday

front squat 145x3 195x3 215x3 235x3 255x3 275x3 235x3 255x3 275x3 235x3 255x3 275x3 235x3 255x3 275x3 235x3

deadlift 225x3 305x3 325x3 345x3 365x3 385x3 345x3 365x3 385x3 345x3 365x3 385x3 345x3 365x3 385x3 345x3

overhead press 105x3 145x3 155x5 165x3 175x3 185x3 175x3 180x3 185x3 175x3 180x3 185x3 175x3 180x3 185x3 175x3
face pulls with external rotation 75x14x10


* shockingly easier session than mon/tue
* still feel front squat would be 10-20lbs less
 5 years ago '04        #30
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
//Friday

front squat 145x3 195x3 215x3 235x3 255x3 275x3 235x3 255x3 275x3 235x3 255x3 275x3 235x3 255x3 275x3 235x3

deadlift 225x3 305x3 325x3 345x3 365x3 385x3 345x3 365x3 385x3 345x3 365x3 385x3 345x3 365x3 385x3 345x3

overhead press 105x3 145x3 155x5 165x3 175x3 185x3 175x3 180x3 185x3 175x3 180x3 185x3 175x3 180x3 185x3 175x3
modified pendlay row 135x5 135x5 185x5 185x5 205x3 205x5 225x3 225x3 245x5 245x5 265x5 275x5 225x5 185x10 135x10


* foot been swelling up randomly
 5 years ago '04        #31
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
//Saturday

seated cable pulldown 110x8 150x8 190x8 230x8 SS bent-over cable pullover 110x8 130x10 150x10 170x10

various grip pull-ups BWx9x8

preacher curl 75x8 100x8 100x8 125x8 125x7* ds 75x?*

barbell curl 115x6 125x6 135x6 SS dumbell hammer curl 60x3x10/10


//Sunday

Foot/ankle in bad shape soo rested.
 5 years ago '04        #32
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
//Monday

Went in today to start cycle 2 with MTW+5 for all lifts. Warm-up/stretching area packed & all 6 racks full of 95-135lb sh*t form beginners doing their whole workouts in there. Did a fu*k-all workout, haven't had a bad session like this in years.

Gonna re-arrange my schedule and lift early a.m. & start cycle II next monday. De-load week I guess.



[pic - click to view]

 5 years ago '04        #33
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
//Tuesday

overhead press 85x5 105x5 125x5
barbell pendlay row 135x3x5

incline bench press 95x5 115x5 135x5
behind the back barbell shrug 165x3x5

close-grip bench press 105x5 135x5 165x5
cable face pull with external rotation 45x3x8

back squat 165x5 205x5 245x5




//Wednesday

front squat 125x5 155x5 185x5

deadlift 175x5 225x5 275x5

overhead press 85x5 105x5 125x5
bent-over dumbell fly 15x3x8




//Thursday

flat barbell bench press 135x5 185x5 225x5 255x5 275x5
bent-over barbell row 135x5 185x5 225x5 255x5 275x5

flat dumbell bench press 55x10 70x10 85x10 100x10
dumbell shrug 100x4x13

incline dumbell bench press 50x10 65x10 80x10 90x10
seated cable row 180x8 220x8 260x8 300x8*

seated lat delt machine fly 100x10 130x10 160x10 160x10 ds 120x7* ds 80x8




//Friday

low-bar squat 135x5 185x5 225x5 275x5 315x5 365x5
barbell deadlift 135x5 205x5 275x5 345x5 395x5 445x3

top-end bench press 275x5 295x5 315x5 335x5
close-grip bench press 225x5 235x5 245x5 255x5

various grip pull-ups BWx6x8



Unsuccessful deload week was unsuccessful


Weight: 235.5lbs
 5 years ago '04        #34
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Dealing wit a for the last 3 weeks. Finally got it corrected but foot still adjusting.
Gonna do a ohp+squat & bench+dead complex sessions followed with back n bicep session. Time to get back to work!


standing barbell military press 115x5 135x5 155x5

Overhead Press Star Complex 5x
Top-half Seated Press 225x5
Standing Military Press 175x3
Push Press __________ 175x3
Med Ball OH Press Toss 20x8
Evelated Plyo Push-up BWx10


barbell front squat 135x5 185x5 225x5

Squat Star Complex 5x
Top-half Squat ________ 405x5
Front Squat ___________ 235x3
Olympic Back Squat ____ 275x3
Jump Squat ___________ 275x8
A2G Med Ball Squat Jump 20x10


cable face pulls 110x8 125x8 140x8 155x8
 5 years ago '04        #35
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597

[video - click to view]



flat barbell bench press 135x5 185x5 225x5

Bench Press Star Complex 5x
Top-half Bench Press 305x5
Bench Press ________ 245x3
DB Speed Bench Press 65x8
Med Ball Chest Throw 20x10
Plyo Push-up ______ BWx12


power clean 135x5; barbell deadlift 225x5 295x5 365x5

Deadlift Star Complex 5x
Top-half Deadlift _____ 455x5
Deadlift from floor ____ 405x3
Power Clean from Hang 185x3 <-- kinda sloppy
DB Jump Deadlift _____ 65x8
Broad Jump __________ BWx6


bent-over dumbell fly 25x3x10





. still find this complex training to be superior; 7 week intense cycle upcoming
. cutting 12-13lbs by mid-September; get nutrition plan up this weekend.
. feet on fire moving around on the court; could barely dunk.

 4 years ago '04        #36
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597

[video - click to view]




Have the opportunity to further my athletic career with the main factor determining it will be my health.
fu*k it, risk everything and train my a.ss off...




A.M. :: skill/conditioning work
Noon :: complex session
P.M. :: skill/conditioning work




by Christian Thibaudeau


Day :: Star Complex A :: Star Complex B
Monday :: Overhead Press :: Squat
Tuesday :: Deadlift :: Bench Press
Wednesday :: Neural Charge Training
Thursday :: Squat :: Overhead Press
Friday :: Bench Press :: Deadlift
Saturday :: Back & Biceps
Sunday :: Neural Charge Training


Load Types :: Loading Instructions :: Max Rest Time
Overload :: Max weight you can lift without grinding on any rep :: 90 seconds
Strength :: Max weight you can accelerate on every rep :: 75 seconds
Strength-Speed :: Max weight you can perform explosive reps :: 60 seconds
Speed-Strength :: See the individual speed-strength exercise notes :: 45 seconds
Explosiveness :: Bodyweight only :: 30 seconds
Work Capacity :: Max weight you can move fast for 30 meters :: 90 seconds


Will post my nutrition & supps once I figure out what my caloric intake will be.

Weight: 235lbs (body recomp to 223-225)



[pic - click to view]

 4 years ago '04        #37
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Week 1 _____ Day 1 _____ Overhead Press _____ Squat _____



[video - click to view]


standing barbell military press 115x5 135x5 155x5

Overhead Press Star Complex 5x
Top-half Seated Press 225x3
Standing Military Press 175x3
Push Press __________ 175x3
Med Ball OH Press Toss 20x8
Evelated Plyo Push-up BWx10




[video - click to view]


barbell front squat 135x5 185x5 225x5

Squat Star Complex 5x
Top-half Squat ________ 495x3
Front Squat ___________ 265x3
Olympic Back Squat ____ 305x3
Jump Squat ___________ 305x8
A2G Med Ball Squat Jump 20x10


bent-over barbell hi-row 135x3x10



* went light on ohp & fsquats (felt heavy as hell due to inactivty) increase weight next session
* got prowler for tuesday
 4 years ago '04        #38
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Week 1 _____ Day 2 _____ Deadlift _____ Bench Press _____



[video - click to view]



power clean 135x5; barbell deadlift 205x5 275x5 345x5 385x2

Deadlift Star Complex 5x
Top-half Deadlift _____ 425x3
Deadlift from floor ____ 405x3
Power Clean from Hang 205x3
BB Jump Deadlift _____ 165x8
Broad Jump __________ BWx6




[video - click to view]



flat barbell bench press 155x5 205x5 245x5

Bench Press Star Complex 5x
Top-half Bench Press 315x3
Bench Press ________ 265x3
BB Speed Bench Press 185x5
Med Ball Chest Throw 20x10
Plyo Push-up _______ BWx10


* 405 e z; 265 heavy as fu*k
* let members trial the sled than take it away
 06-18-2013, 07:02 PM         #39
typicalblackman 
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You play basketball on a professional team?
 4 years ago '04        #40
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
 typicalblackman said:
You play basketball on a professional team?
At the moment I am not a pro or on scholarship.
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