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Getting Serious about Getting Big


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I've been lifting, but I haven't been recording much of anything. I was up and on the grind at 5:30am today, got through a really solid session. I'm already feelin it. All of my weights are totally approximate because I still have no real idea how much my bar weighs (I'm guessin 10lbs) and I don't have any interest in having a scale in my house so I may never really know and I don't really care much right now. I scraped my usual heavy low-rep stuff today and focused on some volume. I really hope I can find a tire sometime soon, that would be a perfect addition.

 

Squats

5x10x120lbs

Straight-Arm Pulldowns

4x10x60lbs

 

Bent Over Rows

5x10x80lbs

Shrugs

5x12x80lbs

 

Barbell-Loaded Lunges

3x10x60lbs

SLDL

3x10x100lbs

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Hey, how are things going? So, my wife and I were talking the other day about Madison, and I mentioned you . . . Turns out she follows you on instagram - small world! Training looks solid by the way. I love the motivation!

 

Hah, totally small world! Are you on IG? What's your wife's IG name? The vegan strength community is small but I see it gettin bigger every day. Training is going well, I'm really sore from hitting more volume this week but it's feeling good for the moment so I'm going to stick with it. I love powerlifting and hitting heavy weights but I just need a little break and this is workin for me

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Bi/tri day today. I'm trying to keep things fun while having somewhat minimal equipment at home (not even dumbbell handles, so I'm just grabbing plates and working my grip extra whenever I want to do unilateral movements). It's fun and effective. Last night I worked on some pushup variations, too, just for fun and to burn off some steam. My typewriter pushup game is not very strong yet, but it's coming along. I really love playing with calisthenics, I think I'll be working them in more when I don't feel like pulling full sessions/am too sore to lift heavy.

Anyway, 5:30am today looked like this:

 

Barbell Curls

20x30lbs

3x12x45lbs

Pushdown w/30-50lb resistance band

20xlow resistance

3x12xhigh resistance

 

Close Grip Bench

12x30lbs

12x45lbs

2x12x50lbs

Concentration Curls

4x12x14lbs

Jump Rope

3x45sec

 

21's

3x21x30lbs

Bodyweight Tricep Extensions

3x12

 

Tomorrow more squats and rows, bigger and bigger and bigger. Holding off on deadlifts until this weekend, when I can hit them in the afternoon when I'm all carbed up from a big breakfast and then spend the rest of the day on the couch stretched out and eating. Probably bench/chest on Friday. I don't plan to take any days off until Sunday, I'm enjoying this sore as hell/ripped to shreds feeling too much.

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Hey, how are things going? So, my wife and I were talking the other day about Madison, and I mentioned you . . . Turns out she follows you on instagram - small world! Training looks solid by the way. I love the motivation!

 

Hah, totally small world! Are you on IG? What's your wife's IG name? The vegan strength community is small but I see it gettin bigger every day. Training is going well, I'm really sore from hitting more volume this week but it's feeling good for the moment so I'm going to stick with it. I love powerlifting and hitting heavy weights but I just need a little break and this is workin for me

 

I'll PM you our IG names - I'm a little weird about putting stuff like that on here.

 

I love volume training so much. Really seems to work for me. Heavy weights just gets boring after even a short while, so I find that I end up combining volume with heavy weights (or at least trying to), which is typically a bad thing; just ask my back.

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Yeah, I agree, who needs a scale. Are you making progress with the amount of weight you are lifting? I'd say that is an more important measurement right?

 

Definitely making progress!! It's also a little weird lifting in the morning when for the past year I've been training in the afternoon/evening - I definitely can't push around as much weight in the AM before I've had real food or the day to warm up. But I'm seeing physical changes and I feel strong and getting stronger, so I'm happy

 

I'll PM you our IG names - I'm a little weird about putting stuff like that on here.

 

I love volume training so much. Really seems to work for me. Heavy weights just gets boring after even a short while, so I find that I end up combining volume with heavy weights (or at least trying to), which is typically a bad thing; just ask my back.

 

Happy to get to follow you both now! I think I'm going to try to mix in a power day a couple times a week and just get under something heavy, but the volume is really fun right now. It's good to change things up!

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Yesterday hit legs/back, which looked mostly like this

 

Squat

5x10x120lbs

Oblique Bends

5x12x45lbs

 

Rows

5x12x80

Shrugs

5x15x80

 

Barbell Lunges (each leg)

5x10x60lbs

Straight Arm Pulldowns

5x12x50lbs

 

 

Today hit arms, a little like this

 

Barbell Curls

20x32lbs

4x12x50lbs

Pushdown w/30-50lb resistance band

20xlow resistance

3x12xhigher resistance than last time

 

Close Grip Bench

12x45lbs

12x50lbs

3x12x60lbs

Resistance Band Curls (one arm)

3x12xhigh resistance

 

21's

3x21x32lbs

Bodyweight Tricep Extensions

3x12

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  • 2 months later...

Whoa, it has been way too long since I logged here (thanks esqinchi for reminding me ). I've been liftin heavy, but I've mostly moved over to IG for keeping myself accountable and the old pen and pad for logging. In the past couple months I've started counting macros and re-started myself on Starr's 5x5. When I restarted the 5x5 I made the decision to jump down considerably in weights and focus hard on form. Now I'm using it a little more loosely (mainly splitting squats to the night before, then in the morning doing push/pull) and adding in extra sessions because my recovery time has been phenomenal lately. My body feels fantastic and I'm smashing PRs weekly. I thought I might throw up what I've been up to in the past week, and then try to keep myself accountable to coming on here and logging at least every few days. For the sake of ease for myself, I'm just going to record the weight I loaded on the bar because I still don't know how much my bar weighs. When I want to calculate out exact weights I usually assume the bar is 16lbs, but I'm mostly concerned with moving bigger weights every day and not what they are exactly. I have dumbbell handles now and I know their weight, so whenever I use those I know exactly how much I'm loading.

Also, Florida is a beautiful wonderland and I pretty much never want to leave.

 

My maxes have really jumped up in the past two weeks. I still don't have a scale or interest in one, but from general aesthetics and the way my clothes fit me I'd guess I'm still hanging out between 140-145lbs. In the past two weeks I've finally gotten past the 200lb squat mark (hit ~212lbs for a double last night!) and the 100lbs benchpress mark (~106lbs for 6 this morning!). My deadlifts have been slower in coming back from when I took almost a month off while moving, but they're still my strongest lift (hit a really clean 225 for 5 last week, which is about where I was 6 months ago but vastly improved from where I started back up 4 months ago).

 

Feb22

 

SQUATS

5x32.8kg

5x42kg

5x52kg

5x62kg

5x72.8kg

2x78.8kg

2x82.8kg

2x85.6kg

3x74.8kg

3x74.8kg

7x74.8kg (AMRAP)

 

Feb23

 

BULGARIAN SPLIT SQUATS

10x20kg

8x24.8kg

8x30.8kg

8x36.8kg

8x40.8kg

 

BENCH PRESS

5x16kg

5x22.8kg

5x28.8kg

5x34.8kg

5x38.8kg

3x40.8kg

4x40.8kg

4x40.8kg

 

BARBELL ROWS

5x22.8kg

5x26.8kg

5x32.8kg

5x38.8kg

5x46.8kg

 

 

Feb24

 

OHS

10xbar

10x8kg

10x16kg

10x22.8kg

10x26.8kg

 

PUSH PRESS

8x22.8kg

8x26.8kg

5x28.8kg

5x30.8kg

 

LATERAL RAISE

4x15x12.8lbs

 

BARBELL CURL

4x10x16kg (SS with...)

DUMBBELL OVERHEAD EXTENSION

4x10x39.2lbs

 

 

Feb25

 

SQUAT

5x32.8kg

5x42kg

5x52kg

5x52kg

 

INCLINE DB PRESS

8x26lbs

8x30.4lbs

8x34.8lbs

8x39.2lbs

8x39.2lbs

 

CONVENTIONAL DEADs

5x58kg

5x70.8kg

5x82.8kg

5x95.6kg

8x72.9kg

 

 

Feb26

 

CGBP

8x16kg

8x22.8kg

3x8x30.8kg

9x30.8kg

 

DUMBBELL BENCH PRESS

5x39.2lbs

7x39.2lbs

9x34.8lbs

8x34.8lbs

 

INCLINE FLIES

12x17.2lbs

10x21.6lbs

2x8x26lbs

 

BENCH PRESS

7x30.8kg

3x10x26.8kg

 

Ab work + 1.0mi cool-down run

 

 

Feb27

 

SQUATS

5x34.8kg

5x44kg

5x54kg

5x62.8kg

3x74.8kg

3x78.8kg

3x80.8kg

3x82.8kg

2x84.8kg

2x6x72.8kg

 

HAMMER CURLS

12x26lbs

2x10x28.2lbs

 

PINWHEEL CURLS

2x12x26lbs

12x21.2lbs

 

HAMMER CURL BURNOUTS

2x15x21.2lbs

 

 

March01

 

SQUATS

5x34.8kg

5x44kg

5x54kg

5x64.8kg

5x74.8kg

2x82.8kb

2x86.8kg

2x88.8kg (approx 212lbs for a double!!!!!!!!!!)

5x74.8kg

 

 

March02

 

FRONT SQUAT

8x22.8kg

8x30.8kg

8x40kg

3x8x48kg

 

SINGLE LEG EXTENSION

3x15x19.4kg

 

BENCH PRESS

5x16kg

5x22.8kg

5x28.8kg

5x34.8kg

5x40kg

2x6x40kg (approximately 106lbs with full comp legal pauses at the bottom!!!!!!)

 

BARBELL ROWS

5x22.8kg

5x28.8kg

5x34.8kg

5x40kg

5x48kg

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So good to see you back on here! Those are some serious numbers you're putting up there. Physique looks ripped as well - so congrats! We went up to Madison last weekend - great time! Hope you are doing well.

 

Thanks a lot!! I've been a lot more focused lately with the home gym, I love not having to go anywhere to work out and being able to get a session in easy in the morning before work. How are plans going for the great move out of Chicago??

 

 

Session this AM!

March04

 

Squats

5x34.8kg

5x44kg

2x5x54kg

 

Incline DB Press

5x26lbs

5x30.4lbs

Couldn't get my next sets up - must not've been warmed up enough, got frustrated, decided to deadlift angry instead of continuing to try to bench press

 

Conventional Deads

5x60kg

5x72.8kg

5x84.8kg

4x97.6kg (ugly, but i locked them out and probably could've gotten a fifth - but it would've decimated me for the day so i left it in the tank)

2x5x85.6kg

 

Reverse Grip Barbell Rows

2x12x34.8kg

2x12x36.8kg

 

Plate Curl

3x20x20kg

 

Barbell Curls

8x16kg

8x16kg, 8x12kg, 15x8kg drop sets

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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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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

Edited by BeansNBroccoli
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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)

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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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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

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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

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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

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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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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

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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