The Bitter Buffalo
New member
Long time lurker, first time poster. Glad to be aboard.
Stats : 20yrs old, 5'11'' 184lbs 7-8%bf coming off a slight layoff due to lack of discipline. Did test/deca cycle last year. was 206lbs with 11-12%bf Lost all of it because of deca shut down and post cycle depression. Cigarettes, and Whiskey, and Wild, Wild Women didn't help either!!!
current goals - Maintain body composition and improve the quality and hardness of "real muscle" (people you follow pavels teachings know what i'm talking about). Strength Goals - Improve strength on these exercises while gaining no more than 5lbs
Now Goal by 2005
Overhead BB Press - 160lbs 185lbs
Palms Out #Chin - 35lbsx2 45lbsx5
Deadlift - 335 385
BB Curl - 115 135
Olympic Squat - 275 315
Overhead Squat - 155x5 185x5
I have found that training these exercises 2-3 times a week for no more than 10-12 reps (yes reps, this could be 3 sets of 3, 10 sets of 1, 5 sets of 2, etc.) with a weight between 80-95% of your 1 rep max gives one a very rugged, ripped look because of the tension. I follow no set % cycle and go by how beat up or fresh my body feels. I also wave the load between sets. For examples deadlifts might start out with 300 for 2 reps, then 290 for 2 reps, then 305 for 2 reps, etc. This keeps the CNS from stagnating and keeps you mentally fresh. I also employ rest periods of up to 3 mins. Core work such as Saxon Side bends, Turkish Get Ups, V Situps and Leg Raises are used at each workout along with grip work.(pinch gripping, Captains of Crush, 2'' Wrist Roller)
Now this isn't any way to put on size folks, but for those of you who don't have time to eat 3500 calories a day or study the scientific application of loading parameters and chains and bands and stuff like that (no disrespect, Westsiders and all Powerlifters are the shit), this is an alternative approach that will warrent functional strength gains and cuts to those with relatively low bf%. I have no scientific evidence to support this (but im sure its out there, ill search) but the striations in my delts and the sinew in my forearms and wrist have really improved since training like this. Not to mention the abs are cut, functional, and solid. Check out www.dragondoor.com and read the forums, should be a wealth of new info for those who stick with the typical 3x10 or 4x6-8 system. But I'm rambling now, so peace out .
Stats : 20yrs old, 5'11'' 184lbs 7-8%bf coming off a slight layoff due to lack of discipline. Did test/deca cycle last year. was 206lbs with 11-12%bf Lost all of it because of deca shut down and post cycle depression. Cigarettes, and Whiskey, and Wild, Wild Women didn't help either!!!
current goals - Maintain body composition and improve the quality and hardness of "real muscle" (people you follow pavels teachings know what i'm talking about). Strength Goals - Improve strength on these exercises while gaining no more than 5lbs
Now Goal by 2005
Overhead BB Press - 160lbs 185lbs
Palms Out #Chin - 35lbsx2 45lbsx5
Deadlift - 335 385
BB Curl - 115 135
Olympic Squat - 275 315
Overhead Squat - 155x5 185x5
I have found that training these exercises 2-3 times a week for no more than 10-12 reps (yes reps, this could be 3 sets of 3, 10 sets of 1, 5 sets of 2, etc.) with a weight between 80-95% of your 1 rep max gives one a very rugged, ripped look because of the tension. I follow no set % cycle and go by how beat up or fresh my body feels. I also wave the load between sets. For examples deadlifts might start out with 300 for 2 reps, then 290 for 2 reps, then 305 for 2 reps, etc. This keeps the CNS from stagnating and keeps you mentally fresh. I also employ rest periods of up to 3 mins. Core work such as Saxon Side bends, Turkish Get Ups, V Situps and Leg Raises are used at each workout along with grip work.(pinch gripping, Captains of Crush, 2'' Wrist Roller)
Now this isn't any way to put on size folks, but for those of you who don't have time to eat 3500 calories a day or study the scientific application of loading parameters and chains and bands and stuff like that (no disrespect, Westsiders and all Powerlifters are the shit), this is an alternative approach that will warrent functional strength gains and cuts to those with relatively low bf%. I have no scientific evidence to support this (but im sure its out there, ill search) but the striations in my delts and the sinew in my forearms and wrist have really improved since training like this. Not to mention the abs are cut, functional, and solid. Check out www.dragondoor.com and read the forums, should be a wealth of new info for those who stick with the typical 3x10 or 4x6-8 system. But I'm rambling now, so peace out .
