AngryMuscles
New member
i can be anyone's camera man...seriously
adida's 1st log...
- Thread starter adidamps2
- Start date
last weeks 2 work ou days did not go completely as planned.
GVT was more than i expected due to the week and a half lay off and then the "Bear" lived upto its name sake.
i believe next will be better as my muscles have finally started to recover form the hellish beating i gave em. i will judge the GVT on week 2 performance as i believe week1 was probably not the best way to re-introduce wts.
GVT was more than i expected due to the week and a half lay off and then the "Bear" lived upto its name sake.
i believe next will be better as my muscles have finally started to recover form the hellish beating i gave em. i will judge the GVT on week 2 performance as i believe week1 was probably not the best way to re-introduce wts.
15 may 07
24HR fitness
Sqt BB
*135x10
*185x10
*205x10
*225x10
**275x5
**315x2 (parrellel)
*225x5-5sets
*1min rest periods
** waited 2 min
bb bench
bar x15
135x10
155x10
185x9
225x2
225x1
185x5-5sets
1min rest periods except for 225 2min
T-Bar row w/V grip unsupported
2px10
+25x10
+35x10
3px9
+25x4.5
4px1
3px5-5sets
same rest periods as other lifts
total time:1hr 13min
well GVT just wasnt workin...so i am doing a bastard-ized 5x5. and those 3 were more than enough...
24HR fitness
Sqt BB
*135x10
*185x10
*205x10
*225x10
**275x5
**315x2 (parrellel)
*225x5-5sets
*1min rest periods
** waited 2 min
bb bench
bar x15
135x10
155x10
185x9
225x2
225x1
185x5-5sets
1min rest periods except for 225 2min
T-Bar row w/V grip unsupported
2px10
+25x10
+35x10
3px9
+25x4.5
4px1
3px5-5sets
same rest periods as other lifts
total time:1hr 13min
well GVT just wasnt workin...so i am doing a bastard-ized 5x5. and those 3 were more than enough...
AngryMuscles
New member
good
thank guys
i tell you what it might not have looked like much
but those 3 lifts have wore me the fck out.
i need to get pix upto.
will be hitting gym later today, with the "bear", deadlift and hammer chest press machine.
and some ab work.
will report with findings...lol
i tell you what it might not have looked like much
but those 3 lifts have wore me the fck out.
i need to get pix upto.
will be hitting gym later today, with the "bear", deadlift and hammer chest press machine.
and some ab work.
will report with findings...lol
18 May 07
24 hrfitness
Bear
barx5
65x5
85x5
95x5
105x3
110x3
85x3-5sets
all 2 min rest peroids, just to taxing to try and do 1 min rests
rack pulls
135x15
205x10
225x10
315x8
375x6
385x2
315x5-5sets
all rest periods were either 1.5-2 min...
hammer strength wide grip seated bench press
1px18
2px15
3px7
+10x5 **PR**
2p+25x10
2p+25x7
2px10
1 min rest periods through out
total time: 1hr 12min
the bear will be subbed from week to week from now on with (hang cleans and BTN push presses)
24 hrfitness
Bear
barx5
65x5
85x5
95x5
105x3
110x3
85x3-5sets
all 2 min rest peroids, just to taxing to try and do 1 min rests
rack pulls
135x15
205x10
225x10
315x8
375x6
385x2
315x5-5sets
all rest periods were either 1.5-2 min...
hammer strength wide grip seated bench press
1px18
2px15
3px7
+10x5 **PR**
2p+25x10
2p+25x7
2px10
1 min rest periods through out
total time: 1hr 12min
the bear will be subbed from week to week from now on with (hang cleans and BTN push presses)
its a large combination of Oly lifts in one SET.pullinbig said:
i grabbed it up from T-nation..seemd neat, very taxing.
--------
Anatomy of the Bear
The Bear is basically five lifts in one, but with some subtle differences in how I piece them together. It's comprised of the following:
1) Power clean (from the hang position usually, but it can also be done from the floor)
2) Front squat
3) Push press (from front of shoulders)
4) Back squat
5) Push press (from behind the shoulders)
You'll need to comfortably be able to perform each of these components with satisfactory technique. I like to personally add the "stomp" into the power clean portion of the lift and substitute the push jerk for the push press, but I'd only recommend this for lifters with topflight technique.
In performing this lift, first ensure that good form is maintained throughout with full range of motion. The training load should be based upon the push press maximum. This is important: check the ego. Don’t underestimate this bad boy; use an appropriate weight.
In performing this lift, I follow a basic protocol of varying intensity between 50 and 65% for three to four sets of six reps with roughly two minutes rest between sets.
-------------
http://www.t-nation.com/readTopic.do?id=459657
AngryMuscles
New member
Mr. Bear
22 May 07
24 hr fitness
Sqt BB
135x10
185x10
205x10
225x10
275x5
315x3 (par)
225x5-5sets
BB bench
barx10
95x10
135x10
155x10
185x10
205x3
225x1
185x5-5sets
T-bar rowes w/V-handle
2px10
+25x10
+35x10
3px1
**too drained to continue**
total time: 1hr 15min
used 1 min rest periods through work out..except for heavy sets...
i realized quickly that from last work too this work out i was not fully recovered.
may cals have been constent @ around 2800-3500cals ED, however i am going to have to increase this to keep up with work out demands. i am finding my self zapped of all life and energy at times. i know its due to "low" cal intake. so i will shoot upwards of 3500-3800 and see how that goes. you'd think that 2 work outs a week would not require so much calories, but i guess i am pushing the thresh hold training wise and CNS wise for myslef on these sessions. adjust to be made...
24 hr fitness
Sqt BB
135x10
185x10
205x10
225x10
275x5
315x3 (par)
225x5-5sets
BB bench
barx10
95x10
135x10
155x10
185x10
205x3
225x1
185x5-5sets
T-bar rowes w/V-handle
2px10
+25x10
+35x10
3px1
**too drained to continue**
total time: 1hr 15min
used 1 min rest periods through work out..except for heavy sets...
i realized quickly that from last work too this work out i was not fully recovered.
may cals have been constent @ around 2800-3500cals ED, however i am going to have to increase this to keep up with work out demands. i am finding my self zapped of all life and energy at times. i know its due to "low" cal intake. so i will shoot upwards of 3500-3800 and see how that goes. you'd think that 2 work outs a week would not require so much calories, but i guess i am pushing the thresh hold training wise and CNS wise for myslef on these sessions. adjust to be made...
A
Aztech
Guest
damn, i'd be drained too attempting squats, bench and rows on the same day!!! what a beast!
taking this week off due to over tiredness and nagging pains and aches.
right shoulder sore
left hip sore
will be eatting big this week.
3200-4000k a day try and get my strength levels back up and energy levels were they need to be.
i believe i have OT'd and under ate the last 2-3 weeks and it has def caught up to me.
i will be back stonger and faster.
right shoulder sore
left hip sore
will be eatting big this week.
3200-4000k a day try and get my strength levels back up and energy levels were they need to be.
i believe i have OT'd and under ate the last 2-3 weeks and it has def caught up to me.
i will be back stonger and faster.
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