if you dead 340 for 7 reps your squat should be higher than it is? Like 315ish I'd guess( 5 reps) seems unbalanced. Is this workout light on squat by choice?
Join date: Jan 2008
Location: Wisconsin, USA
Posts: 869
mk66... i just got some pelvis alignments, i was screwed up. so my squat actually went down over the last 6 months. sucks i know. So im starting conservative and going up.
Join date: Jan 2008
Location: Wisconsin, USA
Posts: 869
4x Indigo @ 4:30
1x FINiBAR @ 5:15
2x scoops SWO
workout
3x scoops MAG-10
2x scoops Anaconda
Bicep/Tricep/Lats Fatigue Loading
(based on CTs video)
Fatigue loaded EZ Curls
4 total sets of 17 total reps (full, and top/bottom partials) using 60lbs
Hammer Curls
30lbs
a variety of cross body, mid paused and extended holds x 4 sets
Super Sets
Lat pulldown/Lat Pushdown/Band pulldowns
4 total sets of 12-20 reps each
EZ bar seated extensions
4 sets of 15-20
*Going to LA for business tomorrow night - friday... so ill have to get a few sessions with only dumbbells. Im going to try and modify the star complex program principles to the best that i can. whatever the case its only 3 days, ill be bringing along my i3g and a stash of finibars. Ill still update the log from there.
Join date: Jan 2008
Location: Wisconsin, USA
Posts: 869
Here are my starting stats for i3g Run
Starting Weight: 168lbs
Height - 5 foot 7 inch
Weight - 168
Neck - 14.1 inches
Shoulders - 47 inch
Chest - Upper - 39.75
Chest - Lower 36
Waist - at Navel - 32 inch
Waist - at largest
Hips - at largest
Upper Arm - L - 13.8
Upper Arm - R - 14
Upper Leg - L 22.4
Upper Leg - R - 22.6
Lower Leg - L - 17
Lower Leg - R - 17.25
Ankle - L - 8.25
Ankle - R - 8.3
arm bicep: unflexed: 13.9, flexed 14.9
Starting Photos (good lord i have a long way to go)
Join date: Jun 2010
Location: Washington, USA
Posts: 1214
Read your spill about your improved pump and endurance. That sounds great.
How did you handle the peri-workout nutrition? Did you do that before INDIGO, or did you up your carbs when you started?
Join date: Jan 2008
Location: Wisconsin, USA
Posts: 869
Hey Hockey. before i was doing 3x week full body, 1 session i was using finibars pre, and i always use MAG-10. I had some Surge Workout Fuel left, and the last 2 sessions ive done 1x FINiBAR with 2x scoops Surge Workout Fuel PRE, and 1x FINiBAR post. with plenty of ANACONDA and MAG-10 during. So in short, i was doing it, but not as frequently. Now though, its before every session, and im moving to 4 sessions per week (5/3/1 with some complexes, and an additional biceps and lats session) I might even add another bi/lat session!
A few months ago i was doing a 1x week arm routine (kind of like fatigue loading) with just a lot of arm volume. Tonights sessions was out of control, i was swolen the whole time and i just felt stronger.
Complexes
(6 rounds of the following) *need to reduce to 205lbs pin press as i was getting fatigued in set 5 and 6
- Top Half Seated Pin Press - 225 x 3
- Mil press - 100 x 3
- Push Press - 100 x 5
- High Rep DB mil press (20 seconds) using 20lbs
- Feet Elevated Pylo Pushups
post workout FINiBAR
dinner 45 minutes later
lean ground turkey
lots of potatoes (sweet potatoes)
salad and shredded cheese
Join date: Jan 2008
Location: Wisconsin, USA
Posts: 869
1) Height: 5 foot 7
2) Weight: 170
3) Number of years training seriously: 4
4) Training experience, including current program: powerlifting (competitive), olympic lifting. HP mass principles, perfect rep principles. 5/3/1 advocate. Currently doing super hero program
5) Olympic-lift variations you know how to perform: snatch, clean
6) Athletic background: former distance runner. turned iron head
7) Primary fitness goal (choose one): gain muscle
8) Secondary fitness goal (choose one): gain strength
9) Days per week you can train:
5-6
10) Amount of time available to train each workout:
1-2 hours
11) Time of day you train:
5:30pm - 7
12) Do you have certain days available for twice-a-day workouts?
saturdays or sundays
13) Your daily schedule:
wake 8:30am goto work til 5:30pm, deskjob.
14) Current injuries (if any): somewhat of a shoulder issue, left side. dislocated it while snowboarding 2 years ago. My pelvis gets out of alignment, potentially from tight hip flexors. Currently getting art and chiro done regularly to try and figure it out. i wont lie, its been affecting my lower body barbell lifts, especially deadlifts. really trying to work around it and roll/stretch.
15) Lifts (if any) you need to avoid due to safety issues: See above.
16) Do you currently have trouble falling asleep at bedtime?
sleep within 20 minutes
17) When you wake up in the morning, are you an easy starter or you do
need some extra time and stimulants to start your day?
extra time and coffee
18) Health issues (diabetes, high blood pressure, etc.):
Not really, no. All is healthy
19) Total calories consumed on training days:
2300 - 2700
20) Total calories consumed on non-training days:
2000
21) Total grams of carbs consumed on training days:
300
22) Total grams of carbs consumed on non-training days:
75
23) Describe in detail your workout nutrition:
full Anaconda protocol and SWO. i usually do 1x FINiBAR and 2x scoops of SWO.
After workout i usually have dinner 45 min later, i keep it basic, meat, potatoes.
Join date: Jan 2008
Location: Wisconsin, USA
Posts: 869
1) Squats
ramped up to 255 x 4 sets of 3
2) Complexes
-5 rounds of the following
- 185lbs front squat x 3-5
- 90lbs snatch - x 3-5
- 90lbs jump squat x 8
- vertical jumps x 8
I felt kind of out of it at the start of this session, hips hurt a little. Once i got warmed up i really felt things kicking in during the last few complex rounds, and now i feel super.
Join date: Jan 2008
Location: Wisconsin, USA
Posts: 869
1) Squats
ramped up to 255 x 4 sets of 3
2) Complexes
-5 rounds of the following
- 185lbs front squat x 3-5
- 90lbs snatch - x 3-5
- 90lbs jump squat x 8
- vertical jumps x 8
I felt kind of out of it at the start of this session, hips hurt a little. Once i got warmed up i really felt things kicking in during the last few complex rounds, and now i feel super.
Join date: Jan 2008
Location: Wisconsin, USA
Posts: 869
All in all, its only been what... 8 days. I dont expect to wake up jacked. The most notable difference is 1) pump on lat and bi days is simply out of control. 2) Added a few lbs (i dont argue this could be extra glycogen). 3) Lots of energy for lifting.
Join date: Jan 2008
Location: Wisconsin, USA
Posts: 869
1) Deadlifts
worked up to
310x3x3
330x3x3
350 x 5
Complexes
4 rounds of the following
- Deadlifts - 240 x 3
- full cleans - 135 x 3
- good morning jump squat x 8 (only did 2 sets of these, as my lower back was feeling wonky)
- standing broad jump x 3 jumps
i felt energy kicking in mid way through this session, but starting off i felt pretty light headed and dizy for some reason (it was HOT AS HELL in the workout center... a crossfit style garage, so that could be why) Not complaining, just stating how i felt. Still had a good overall session
