Getting Serious about Getting Big

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BeansNBroccoli
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Posts: 264
Age: 30
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Location: gainesville, fl

Re: Getting Serious about Getting Big

#241 Postby BeansNBroccoli » Tue Mar 10, 2015 1:05 pm

I've started Indigo training! It is everyday, and it is intense, and it is just what I needed and I love it so far. I set out looking for a template that would allow me to hit it hard every day while my recovery time is so good. I like using 5x5 and just adding extra stuff in, but I've been reading a lot about working sets and about how you're not really tearing down your muscles til you're in your working sets. Huh. Makes a lot of sense. So what have I been doing with the Starr 5x5, which is essentially 4 warm up sets and one working set? I could do so much more! I could get so much bigger!
I found the Indigo set up. MTRF now I'll squat, bench, and deadlift with sub-maximal loads and then focus on further bench for Monday, squat for Tuesday, isolate Lats/Bis on Wednesday, focus on overhead movements Thursday, and deadlift Friday. There's even optional sessions already programmed in for specific weak points/focus points on weekends. I'm gonna get so huge.

My timing is also shifting around a bit with my partner's job situation and trying to juggle our lives together, so I won't be getting 5am workouts in anymore - it'll be more like 7pm. I should be much more effective lifting at night. I'm ready for this.

I started Indigo last Wednesday. Even though I had hit deadlifts really hard in the morning, I came home and did Lats/Bi isolation at night. Now I've been through 5 days of Indigo programming and I really, really, really like it.

04MARCH2015
PM

Kayak Row
3x6x16kg

Straight-Arm Pulldown
3x6x16kg

Supinated Wide Grip Pulldown (2sec hold at peak)
3x8x32.8kg

Plate Pullovers
3x8x25lbs

Hammer Curls
3x8x26lbs
(superset with resistance band pushdown, 3x12)

Preacher Curls
8x26lbs
2x8x21.6lbs
(superset with Overhead Extensions 3x10x26lb)

Seated Alternating Curls, double contraction at the bottom
3x8x17.2lbs
(superset with close grip pushups on bench 3x15)

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BeansNBroccoli
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Posts: 264
Age: 30
Joined: Tue Feb 05, 2013 12:53 pm
Location: gainesville, fl

Re: Getting Serious about Getting Big

#242 Postby BeansNBroccoli » Tue Mar 10, 2015 1:08 pm

05MARCH2015

Squat
3x22.8kg
3x32.8kg
3x44.8kg
3x56kg
3x6x68.8kg

Bench Press
3x16kg
3x26.8kg
3x6x34.8kg

Deadlift
3x56kg
3x68kg
3x6x78.8kg

Push Press
4x5x22.8kg
Cluster of 5 "singles" x 28.8kg

Wide Grip OHP
3x7x16kg

Barbell Front Raise
3x7x8kg

Resistance Band Upright Row
3x7

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BeansNBroccoli
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Posts: 264
Age: 30
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Re: Getting Serious about Getting Big

#243 Postby BeansNBroccoli » Tue Mar 10, 2015 1:10 pm

06MARCH2015

Squat
3x22.8kg
3x32.8kg
3x44.8kg
3x56kg
3x6x68.8kg

Bench Press
3x16kg
3x26.8kg
3x6x34.8kg

Deadlift
3x56kg
3x68kg
3x6x76.8kg

Deadlift off plates (~1.5" deficit)
4x5x66.8kg
Cluster of 4 "singles" x 72.8kg

RDL
3x7x66.8kg

Hang Clean High Pull
3x7x26.8kg

Strict Barbell Shrug (3 sec hold at peak)
3x7x62.8kg
Last edited by BeansNBroccoli on Tue Mar 10, 2015 1:12 pm, edited 1 time in total.

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BeansNBroccoli
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Posts: 264
Age: 30
Joined: Tue Feb 05, 2013 12:53 pm
Location: gainesville, fl

Re: Getting Serious about Getting Big

#244 Postby BeansNBroccoli » Tue Mar 10, 2015 1:12 pm

08MARCH2015

Kayak Row
3x6x18kg

Straight-Arm Pulldown
3x8x18kg

Supinated Wide Grip Pulldown (2sec hold at peak)
3x8x32.8kg

Plate Pullovers
3x8x25lbs

Hammer Curls
3x8x26lbs
(superset with resistance band pushdown, 3x12)

Preacher Curls
3x8x21.6lbs
(superset with Overhead Extensions 3x10x26lb)

Seated Alternating Curls, double contraction at the bottom
3x8x17.2lbs
(superset with close grip pushups on bench 3x20)

User avatar
BeansNBroccoli
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Posts: 264
Age: 30
Joined: Tue Feb 05, 2013 12:53 pm
Location: gainesville, fl

Re: Getting Serious about Getting Big

#245 Postby BeansNBroccoli » Tue Mar 10, 2015 1:15 pm

09MARCH2015

Squat
3x22.8kg
3x32.8kg
3x44.8kg
3x56kg
3x6x68.8kg

Bench Press
3x16kg
3x26.8kg
3x6x34.8kg

Deadlift
3x56kg
3x68kg
3x6x76.8kg

Floor Close Grip Bench Press
4x5x22.8kg
Cluster of 5 "singles" x 26.8kg

Incline Bench Press
3x7x22.8kg (my homegym set up is really weird and kind of wrenches my shoulders doing this, might have to switch to DB Inclines)

Floor Nosebreakers
3x7x14kg (EZ-bar - probably weighs closer to 10lbs)

DB Power Flies
3x7x26lbs

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BeansNBroccoli
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Posts: 264
Age: 30
Joined: Tue Feb 05, 2013 12:53 pm
Location: gainesville, fl

Re: Getting Serious about Getting Big

#246 Postby BeansNBroccoli » Wed Mar 11, 2015 10:21 am

Last night was rough. I had a long day at work, hadn't really eaten properly, and for whatever reason my body was just giving out on the split squats. After I missed in two sets after barely getting started, I called it and skipped the rest of the split squats and leg extensions I had planned. Totally disheartening, but I worked a little posing afterwords to strengthen that mind/muscle connection and I'm feeling solid and ready to go again today. I don't know what happened yesterday, my body just said "nope" so I listened. Remain to fight another day.

10MARCH2015

Squat
3x22.8kg
3x32.8kg
3x44.8kg
3x56kg
3x6x68.8kg

Bench Press
3x16kg
3x26.8kg
3x6x34.8kg

Deadlift
3x56kg
3x68kg
3x6x76.8kg

Box Squat
5x40kg
5x56kg
4x5x62.8kg
Cluster of 5 "singles" x 68.8kg

Front Squat
7x48kg
2x6x48kg

User avatar
BeansNBroccoli
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Posts: 264
Age: 30
Joined: Tue Feb 05, 2013 12:53 pm
Location: gainesville, fl

Re: Getting Serious about Getting Big

#247 Postby BeansNBroccoli » Thu Mar 12, 2015 8:08 am

11MARCH2015

Kayak Row
3x6x18kg

Straight-Arm Pulldown
2x8x18kg

---BRIEF INTERMISSION (actually long intermission - 2.5 mi wander around the neighborhood with my partner to go get a snack because she decided it was too nice a night to be inside and I agreed and it was glorious)---

Straight-Arm Pulldown
3x8x18kg

Supinated Medium Grip Pulldown (2sec hold at peak)
3x8x32.8kg

Plate Pullovers
3x8x25lbs

Hammer Curls
3x8x26lbs
(superset with resistance band pushdown, 3x12)

Preacher Curls
3x8x21.6lbs
(superset with Overhead Extensions 3x10x26lb)

Seated Alternating Curls, double contraction at the bottom
3x8x17.2lbs
(superset with close grip pushups on bench 3x20

User avatar
BeansNBroccoli
Manatee
Posts: 264
Age: 30
Joined: Tue Feb 05, 2013 12:53 pm
Location: gainesville, fl

Re: Getting Serious about Getting Big

#248 Postby BeansNBroccoli » Fri Mar 13, 2015 11:50 am

12MARCH2015

Squat
3x22.8kg
3x32.8kg
3x44.8kg
3x56kg
3x6x68.8kg

Bench Press
3x16kg
3x26.8kg
3x6x34.8kg

Deadlift
3x56kg
3x68kg
3x6x78.8kg

Push Press
4x5x22.8kg
Cluster of 5 "singles" x 28.8kg

Wide Grip OHP
3x7x16kg

Barbell Front Raise
3x7x8kg

Resistance Band Upright Row
3x7

DEADLIFT DAY TONIGHT I'M SO EXCITED

esqinchi
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Posts: 1201
Age: 37
Joined: Sun Nov 04, 2012 10:40 pm
Location: Chicago, IL, USA

Re: Getting Serious about Getting Big

#249 Postby esqinchi » Fri Mar 13, 2015 6:22 pm

Hey, so I did a bit of reading on Indigo training, and it has me a bit puzzled. Did you find a concise resource on the training style? I'm looking for something new, as I'm starting to plateau again and need something to shake things up as I go into the summer (finally!) months. This is what I found, apparently by the "creator" of the training style: http://www.t-nation.com/workouts/indigo-project. However, not only is this an unclear drafting of training instructions, it seems needlessly complex.

Maybe you found something a little more clear cut?

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BeansNBroccoli
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Posts: 264
Age: 30
Joined: Tue Feb 05, 2013 12:53 pm
Location: gainesville, fl

Re: Getting Serious about Getting Big

#250 Postby BeansNBroccoli » Tue Mar 17, 2015 12:16 pm

esqinchi wrote:Hey, so I did a bit of reading on Indigo training, and it has me a bit puzzled. Did you find a concise resource on the training style? I'm looking for something new, as I'm starting to plateau again and need something to shake things up as I go into the summer (finally!) months. This is what I found, apparently by the "creator" of the training style: http://www.t-nation.com/workouts/indigo-project. However, not only is this an unclear drafting of training instructions, it seems needlessly complex.

Maybe you found something a little more clear cut?


That link is exactly where I started (specifically - I'm following the Strength template). I've read a lot from Christian Thibaudeau, and I think in general he's got some really good ideas. Indigo training was designed to be undertaken while on a supplement from BioTest (Indigo3G) in order to keep their consumer trials a little more controlled. I came across it while I was looking for a good powerbuilding set up that would be easily adapted to what I have available at my home gym. I wanted a program that would let me continue squatting every day while working on bringing the other two lifts up too. I'm two weeks in, and I'm really enjoying it. Right now, with my recovery being what it is, I'm really into hitting the big three at a little bit sub-maximal weight every day and then focusing in on one specifically for the rest of the session. Even after only two weeks I feel a lot more confident in my technique both on squats and deads, which I think I can attribute mostly to just doing them every single day in somewhat higher rep ranges than I have been normally.
There are a few maybe complicated things, but at least in the Strength template usually he doesn't get much fancier than holding at the peak for a few seconds or the double contractions on some bicep curls. I think mostly the program just forces you to work in a few different rep ranges to stimulate the muscles in different ways. Also, each monthly phase incorporates different foundation and structure accessory lifts, so hopefully this will help keep my wandering eye in check when it comes to training :wink:
I'll keep posting how it's going for me, but so far I might even like it better than Starr's 5x5 which has been my favorite up until now.

If you had specific questions maybe I could answer them to at least how I'm doing it and/or how I've seen other people doing it in their Indigo training logs?

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BeansNBroccoli
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Age: 30
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Location: gainesville, fl

Re: Getting Serious about Getting Big

#251 Postby BeansNBroccoli » Tue Mar 17, 2015 12:18 pm

13MARCH2015

Squat
4x22.8kg
4x32.8kg
4x44.8kg
4x56kg
3x6x68.8kg

Bench Press
4x16kg
4x26.8kg
3x6x34.8kg

Deadlift
4x56kg
4x68kg
3x6x76.8kg

Deadlift off plates (~1.5" deficit)
4x5x68.8kg
Cluster of 4 "singles" x 74.8kg

RDL
3x7x66.8kg

Hang Clean High Pull
7x22.8kg
3x7x30.8kg

Strict Barbell Shrug (3 sec hold at peak)
3x7x62.8kg

User avatar
BeansNBroccoli
Manatee
Posts: 264
Age: 30
Joined: Tue Feb 05, 2013 12:53 pm
Location: gainesville, fl

Re: Getting Serious about Getting Big

#252 Postby BeansNBroccoli » Tue Mar 17, 2015 12:23 pm

16MARCH2015

Squat
4x24.8kg
4x34.8kg
4x46kg
4x58kg
4x5x72.8kg

Bench Press
4x22.8kg
4x30.8kg
4x5x38.8kg

Deadlift
4x58kg
4x68.8kg
4x5x80.8kg

Floor Close Grip Bench Press
4x5x24.8kg
2 x Cluster of 5 "singles" x 28.8kg

Incline DB Press
4x6x34.8lb

Floor Nosebreakers
4x6x18kg

DB Power Flies
4x6x30.4lbs

User avatar
BeansNBroccoli
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Posts: 264
Age: 30
Joined: Tue Feb 05, 2013 12:53 pm
Location: gainesville, fl

Re: Getting Serious about Getting Big

#253 Postby BeansNBroccoli » Tue Mar 17, 2015 1:41 pm

Here's the first set of my deadlifts from yesterday (16March2015). I hit all four sets at 5x196lbs easily. Weights felt like they were just flyin up after taking the weekend off. Form is feeling really good in general. Strange to think that a couple years ago I thought I basically had form down, and I'm still tweaking it hard two years later. Powerlifting is a strange and wonderful sport - I always feel like there's room for so much growth while still feeling like I'm kicking ass.



Also, here are my squat warm ups from yesterday (4x5x176lbs). Everything feels like it's coming together. I never thought my squat would be on track to catch up to my deadlift. Clearly the extra work I've been putting into squats has been paying off, but I'm hoping that putting in similar effort to the deadlift will help keep my deadlift strong and get stronger as well.




Also this is what I look like these days when I like to pretend for a few minutes that I'm aesthetic lol lol lol
Attachments
IMG_8731.JPG
~12March2015, I think about 145lbs BW
IMG_8731.JPG (74.59 KiB) Viewed 4359 times

esqinchi
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Posts: 1201
Age: 37
Joined: Sun Nov 04, 2012 10:40 pm
Location: Chicago, IL, USA

Re: Getting Serious about Getting Big

#254 Postby esqinchi » Thu Mar 19, 2015 9:14 pm

I must have been tired/hangry when I read that article, because I took another look and it's pretty simple. I think the website could use some work though, spatially speaking. Anyhow, glad you are enjoying the training. I have been working under German Body Composition training lately, which seems to be producing good results. Haven't really been tracking my lifts all that closely though. I really should work on that. What I have noticed is that things that were once difficult, I am able to get through with ease. So that tells me there's been progress, and maybe that's good enough for me at the end of the day.

User avatar
BeansNBroccoli
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Age: 30
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Re: Getting Serious about Getting Big

#255 Postby BeansNBroccoli » Tue Mar 24, 2015 12:00 pm

esqinchi wrote:I must have been tired/hangry when I read that article, because I took another look and it's pretty simple. I think the website could use some work though, spatially speaking. Anyhow, glad you are enjoying the training. I have been working under German Body Composition training lately, which seems to be producing good results. Haven't really been tracking my lifts all that closely though. I really should work on that. What I have noticed is that things that were once difficult, I am able to get through with ease. So that tells me there's been progress, and maybe that's good enough for me at the end of the day.


Tracking lifts is one of the things that keeps me going most. I'm definitely able to convince myself that I've made no progress if I've got no paper trail and no videos to reflect on, so being able to look back and see that, for instance, 5x85lbs was tough for me on bench not all that long ago, keeps me pushin. This week is the long heavy week for phase 1 of Indigo, so I'm going to be dragging myself from the gym to the couch most nights this week. Oh well, I'm going to let myself eat all of the things to make up for it ;)

23MARCH2015

Squat
3x30.8kg
3x40kg
3x56kg
3x66.8kg
5x4x76.8kg

Bench Press
3x22.8kg
3x32.8kg
4x4x42kg
7x42kg

Deadlift
3x62.8kg
3x72.8.8kg
5x4x84.8kg

Floor Close Grip Bench Press
3x5x26.8kg
3 x Cluster of 5 "singles" x 30.8kg

Incline DB Press
5x5x34.8lbs

Floor Nosebreakers (w/EZ curl bar)
5x5x22.8kg

DB Power Flies
5x5x34.8lbs


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