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2006/03/05, 11:15 PM
I've mixed up some ideas of DeFranco's WSFSB with a jumping routine and added some good grip stuff in there. It's 6 weeks and it all starts tomorrow. I'm taking before/after pics and keepin a journal. I'll keep yall updated on my progress and post the results. Just thought it would be healthy (it's almost like yall are my workout partners or somethin anyway).
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/03/05, 11:27 PM
I'm interested to hear how it goes for you. I recently started using the workout template from defrancos site for jumping, and its going pretty well.
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2006/03/05, 11:28 PM
Keep us updated.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/03/07, 07:07 PM
Okay, I did the first ME upper body this morning and the first Jumping day yesterday. My body is unbelievably sore...the whole thing lol. I did the trapbar deadlifts off a box and it not only tore up my posterior chain, but my traps and upper back as well (it's been a while). This is not necessarily good, but if I recover decently by Thursday and next week, and my body gets a little more used to lifting again, I should make some good gains. I've been eating about 2,000 calories a day (somewhere around 200g carbs, 150g protein on average).
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/03/08, 04:34 AM
what's your bodyweight? what is your normal caloric intake?
seems to me like you need to bump up your caloric intake quite a bit....probably at least 500-800 calories...heavy lifting burns ton of calories...
I highly suggest cold/hot therapy post tough workouts...I started icing my lower back legs after tough workouts....and using hot packs a day or two after...and it cut the recovery time in half....and I recover very slowly....
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2006/03/08, 03:47 PM
I weigh 175 or so, and that is more than I probably normally eat. I took a hot/cold last night and stretched. Still very sore today, and I'm so sore (my whole body) that I think I'm going to probably miss the rest of the week and try to start again next week...just being more gradual.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/03/08, 05:59 PM
gotta love DOMS
I would get in at least 1 light workout this week....ease up on the intensity if DOMS is going to keep you out of the gym to a significant extent...
Also I would bump up protein intake to at least 200 grams....and take 5 grams of creatine per day to help recover from workouts...
Keep doing hot therapy....it should help...to significantly ease up the recovery....
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2006/03/08, 06:51 PM
How high of a box are you doing the trap bar deadlifts off of? Defranco said to use a 4" box at some point, I thought that was too high though when I tried it.
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2006/03/08, 08:55 PM
Menace, I'm gonna try to do somethin light, and I am eating outta my mind. Retrofish, the box was probably about 4 inches.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/03/10, 11:38 AM
So you think 200 grams is good for every day? Not just when I'm really sore?
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/03/10, 06:13 PM
Yes..You need to give the body an abundance of nutrients ...when you're not in the gym you're recovering....
I have recently read that intense weight lifting can burn up to 60% more calories than previously thought....if that's the case then many athletes are undereating...
I would also bump up caloric intake to at least 2500...
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2006/03/10, 11:24 PM
I can defnitely manage that.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/03/12, 09:03 PM
Tomorrow, I'm tryin this again (haha sounds pathetic).
Two things I need to focus on:
1.) Recovery- I've got to do better with my nutrition. I've got to eat more, but take in more valuable nutrients and eat at the right times. Got to take my hot colds and stretch more efficiently. No more bullcrap like eating little debbies with my pre-bedtime shake just cuz I'm tryin to add some mass. Also gotta get more sleep.
2.) Workout Management- I've got to be focused and prepared for what I'm gonna do. I've gotta warm up better before I start to go heavy. For instance, last week on the Trap Bar DL's off a box, I started out with 135 and immediately jumped up to 225- not smart considering 5 reps with that fried my legs before I even did the workout. I did the same frikin thing on my bench rack lockouts the next day. I need to remember that I'm not as strong or resiliant to lifting as I was pre-season. I think we can definitely relate this to my recovery problems....probably just killed my muscles doin that.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/03/12, 09:13 PM
I'm curious about my rack lockouts. It really hurt me mentally on my workout that the rack at my gym seemed to be on a little bit unlevel ground, and therefore one side of the bar would touch before the other. I was just curious, are you supposed to let the bar rest on the rack for a second or just let it touch and go back up? And what do you guys think is the best position to have the pins?
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/03/12, 11:52 PM
Forget which S&C coach said it but if you're not eating you're not gaining....you should consider making sandwiches or some other healthy snacks and eat/sip few bites/gulps at a time even when you're not feeling hungry....gaining weight takes a lot of work and commitment if you're a naturally skinny guy....(it was a collaboration article about how S&Cs would train celebs....on tnation)
I think it's best to set the pins(safety bars) lower than the point to which you plan to lower the bar....you should keep a continous tension on your muscles IMO....I would pause for a fraction of a sec to a full....and then go back up....the safety bars are there to prevent you from getting killed....lol....I made the mistake of setting mine too high up last night and it kept throwing me off as the weight kept banging against them and tilting the bar........
I would also check for muscle imbalances...what you may think is uneven rack...could be just your dominant arm playing tricks on you and tilting the weight...I have that problem...(not sure whether you do or not but be on the look out for it)
I would also focus more on volume at first to prepare your body for the heavy weight on deadlifts and such...I do the type of training you described all the time but I am used to jumping from 225(occassionally I do 315 and or 405) warm up set to 600 working set for deadlifts...it may be a bad idea...but I just feel I am robbing myself of strength when I am doing a million in between warm up sets....I just try to be warmed up and loose...and lifting weight I know I can get for at least X reps.....
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2006/03/14, 07:00 PM
Well, this week has gone much better. I did maybe 2 to 3 warm up sets before my heavy sets and it worked out good. I'm not nearly as sore and I think I'll complete all 4 workouts this week. I've also been takin in 200 g of protein and probably more carbs. But I gotta go I'll probably post again when I get home.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/03/14, 08:39 PM
Here's an average day eating for me when I work out at school:
6:30 a.m.- 4 egg whites and GROW! shake with olive oil: 44 grams protein
9:40 a.m.- This yogurt drink with about 5 grams protein
11:20 a.m.- PB and Banana on a piece of wheat bread: about 15 grams protein
1:00 p.m.- 16 oz Organic Milk: 16 grams protein
2:00 p.m.- WORKOUT
3:00 p.m.- 1/2 Serving of Cytogainer: 27 grams protein
3:45 p.m.- 1/2 Serving of Cytogainer: 27 grams protein
5:00 p.m.- A double meat serving of Chicken Teriyaki on Wheat Bread
Usually end up eatin a little bit more of whatever and drink another GROW! before bed. That's pretty much average. I didn't count the carbs or fat, but I always do on my daily logs and it always comes out to be at least 2,000 calories.
And today, the rack didn't give me any problems...I just needed to get used to the form. But yeah, my problem was that it kept bangin the pins just like you're talkin about. So far this week I've moved up weight in all the lifts and I've gained 8 pounds since last week. My rack lockouts were pretty good gains...I dunno last week I got phsyched out and I'm weak as heck since basketball just ended and I couldn't get a measly 155 one time. Today I got 160 for 4 CLEAN reps on my last set. I felt a good pump in my muscles today and I feel like I'm getting back in the groove finally.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/03/18, 11:02 AM
Well, I looked at my receipt from them in my email and it said trainer so I guess I was just smokin somethin? But it does have what looks like a 1 at the bottom, and I can only do it 6 or 7 times at the most. Who knows? I'll look at the Beefbuilder and Heavy Grip ones. Do you like them more than COC?
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/03/15, 04:03 AM
-eat whole eggs....they are good for you....
-eat a solid lunch...as far as I could see you got none...your 5pm meal sounds like a sandwich you should eat for lunch...I would eat more something more solid for dinner....(3large potatoes, large piece of chicken, couple servings of vegetables)....etc....
what do you eat after 5pm? you say you take another shake...ok that's 1 snack....you need another solid meal...and maybe another snack....when do you go to bed? lets say 10pm...well that's 5 hours....you're barely eating anything....when you're not eating you're not gaining...
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2006/03/15, 08:49 PM
I didn't eat much lunch because my workouts are at school and start around 1:30 to 2:00. My lunch at school starts at 1 or later. But I will try to take in a more solid dinner. A lighter dynamic type of jumping day is tomorrow.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/03/16, 03:50 PM
Today I did some light dynamic box squats that felt good, and I tried something new: dumbbell swings. I like this one. I did it off a box.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/03/17, 10:47 PM
Did my first repitition day today, and it was tough. Did 3 max sets with 95...got it 21, 13, and 10 times. I think I will beat that by a lot next week, as I am getting into the groove still. Did some tricep pushdown, one arm shoulder press, alternate curls, lat pulldowns and a full grip workout. My muscles are gonna be beggin tomorrow.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/03/17, 10:51 PM
Ohh yeah, by the way, I got my captains of crush gripper. It's the trainer, and I did 3 sets of 5 (had to do negatives on the last set). I never woulda thought the trainer would be so hard though...I mean I've never used anything but a crappy gripper, but I never considered my grip weak. I coulda swore I ordered a number 1 but the package is marked trainer, so I might be a little hesitant on what level it actually is. It has like a number 1 on the bottom of the handles, but for all I know it could be on the bottom of all COC grippers.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/03/18, 04:12 AM
I think it's #1 if it says 1 on the bottom...and yes they are definitely tough...I suggest getting another 2 grippers....one that you can only do 1-2...and one more that you're only able to do negatives and cheat holds on...and work on the...
I suggest beefbuilder and Heavy Grip grippers...Handgripper.net have good ones also but they are more expensive....
you may be able to get some cheap ones off gripboard.com by buying used ones....
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2006/03/18, 01:22 PM
A trainer will have a capital T at the bottom. The one on a number 1 should look like this: 1
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/03/18, 09:16 PM
Heavy Grips have a sale right now 60$ for 100,150,200,250,300.....12$ per....which is very cheap...usully they are about 20$
I don't own a COC...if I do get one it will be #3 to get certified.....I am not that far off from it...although I want to get BBGM,BBE, and BBSE before that.....BB are more accurate IMO...and don't lose a lot of strength after many closings....HGs tend to shrink in size a little....although that is true for most grippers including CoC....
The think I don't like about CoC is that the increments are way too big...85lb+ between 2-3 and 3-4.....where as BB has many incrememnts....as does HG........RB grippers are also good with increments(Although most their grippers are 40$, unless you can get them to make u grippers with just aluminum, basic set up, instead of brass)
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2006/03/18, 10:56 PM
LOL I feel like an idiot. For some reason I looked at the T upside down and didn't even think of turning it the other way to be a "T". I think my brain had the frikin runs on that one. I checked out the beefbuilder ones today and they look pretty good. I'm gonna check out heavy grips now.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/03/19, 12:06 AM
Aron that happens to the best of us....gotta have a good sense of humor for those...LOL...
Check out gripboard.com/gripmania.com for tips on proper setting, finding sweet spot, types of sets, different routines, etc.....
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2006/03/21, 03:52 PM
Had a max effort upper body today. Improved from last week in nearly all of my lifts. I've also gained 15 pounds since two weeks ago.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/03/28, 07:19 PM
Dang, got an MRI today on the hip I injured some months back. Sucked pretty bad, and it was weird gettin that injection man, it's weird to watch them stick that big ole needle in your hip joint. It's real sore now. Anyways, I'm still makin progress in my workouts, gettin stronger and bigger.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/03/29, 04:07 AM
I am taking Cissus Quadrangularis powder.....and it's helping...it might help you out a lot....it takes about a month to kick in but still....
great job with the progress....keep busting your a@@...because thats what it takes....
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2006/03/29, 08:35 PM
I've gone through probably 3 bottles of Cissus RX. And I bought a big supply of it at one of USP's sales, so I've got about 4 bottles left. Problem is, the doc thinks I've torn a ligament in my hip socket, and I don't think there's much Cissus can do about that, although it helps a lot for tendon, bone, muscle health.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/04/07, 10:02 PM
Haven't updated in a while, so here it goes:
Still getting bigger- I now have gained 18 pounds through 4 weeks. Still getting stronger, and my grip is noticeably stronger as the COC trainer is getting a lot easier. I can cleanly do the 3 sets of 5 now. My hip has caused me some problems and probably costed me some potential mass gain because I've not done any lower body for almost 2 weeks and will not for the duration of the 6th week. Got my arthrogram and MRI which returned no torn ligaments, so no surgery thank God. However, we still don't really know what it is, but doc thinks it's some kinda tendonitis. So now, on MWF, I do hip flexion, adduction, abduction, and extension resisted with my mini and do 3 sets of 12 calf raises lowering on one leg to help ease my achilles tendonitis. After the 6th week, I'm hoping I'll get back into the lower body and get my hops back. I'm gonna be using a Kelley Bagget-inspired routine using his ideas on boosting your bench (which I think are decent) and a routine emphasizing Jump Squats (which I am fairly unexperienced in doing). I'm mainly gonna do this for a shock considering I've been doing WS methods for the past while. I'm wrting it up, but for now, I gotta concentrate on the last 2 weeks...I wanna have a great max-out day.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/04/25, 10:14 PM
Ok, the workout is finished. Like I said in my previous posts, my hip's been givin me hell, and my lower body workouts have of course been non existent probably causing a drop in my gains and rise in body fat. I had gained close to 20 pounds, but too much of it was fat, and I cleaned my diet up to end my gain at 15 pounds. Just a reminder, this was a Max Effort combined with Repetition conjugated periodization with the exercises changing every two weeks. I did most of my workouts putting towels around the bars, DBS, etc. where my hands were to simulate a fat bar and did specialized grip training. The program was for 6 weeks.
BEFORE:
Bench Press: 155
Bodyweight: 172
Bodyfat: Don't know the exact, but it was pretty low
My COC trainer was pretty tough to complete the 3 sets of 5
AFTER:
Bench Press: 180
Bodyweight: 187
Bodyfat: A little higher (lack of discipline on my part)
My COC trainer is a breeze. Can get about 20 reps with either hand.
And also a very noticeable gain in muscle mass. Many compliments have been received.
I know my numbers are not impressive as I suck big ones at bench pressing, but it doesn't bother me because I know I have dramatically improved.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/04/26, 05:00 AM
Great job Aron....congratulations on everything
As a suggestion I would advice doing very high rep sets of grippers....it's damn near pointless....I suggest getting tougher grippers and working with 5 or less reps...as well as negatives on grippers you cant close....
For bench...a lot of it is technique.....once I improved technique...my bench shot up...I would experiment with getting a big ARCH and getting Tight throughout the lift....as well as digging legs into the ground....
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2006/04/26, 05:08 AM
I would advise against*
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2006/04/26, 09:18 PM
Well, right now I'm jobless and can't afford to buy a new gripper, but it'll be ok for a little while. I am working on my bench technique. One thing that seems to help me a lot is gripping the bar as tight as possible while I do it. It seems to help me drive through it for some reason.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/04/26, 09:27 PM
Try doing overcrushes, strap holds, etc. There are a lot of ideas for getting the most out of your gripper in the grip thread.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/04/26, 09:50 PM
Thanks for the input, man, I'll have to look into that. I have been doing some isometric holds with it closed and stuff.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/04/27, 04:29 AM
I bet you can add 10-50lb to your bench by using a big arch....I can put a 2-4" pipe under my lower back when I bench....and it makes a HUGE difference....getting really tight to hold the arch is another important thing to do....I lower it just below lowest part of the chest....
Yea..you may want to file down your gripper to increase ROM...to increase its difficulty...as well as incorporating overcrushes/strap holds like wrestler suggested...
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