BIG BYRD IS MY NEW PERSONAL HERO!

Zeus · May 5, 2006

I am very new to the PM forum, I have been a member at some of the others over the past year but luckily stumbled upon the crown jewel that is professional muscle.

Anyway,

I have been into b-building, lifting, etc. off-and-on since about age 14. I am now 23, going to be 24 July 27th. I have checked out some of BB's posts, his gym's site, and I just want to say that what he has acheived is nothing short of indredible. AND THAT WAS HOW I FELT WHEN I FIGURED HE HAD TO BE AT LEAST 28, 29, 30 years old!!! Today was the first time I saw that he's only a year older than me so that's what warranted the subject of my post lol.....

I have an ultimate passion for the sport and I want nothing more but to compete and win in PL'ng and Strongman Comps. I am looking for advice from anyone willing to take the time. I will be more than happy to post my diet, stats, and training detail for detail if anyone is willing to help a noobie to the forum. MOST IMPORTANTLY:

I am embarassed to say that:

-I have not trained the big 3 with any consistency over my lifting career. I got a lot of bad advice when I first started out and trained hard and heavy on everything except, SQUAT DEADS and BENCH!!! So I have some very odd strengths/weaknesses. I have and am still utilizing one-set to failure HIT style-training so I still don't have much volume under my belt onthe big 3.

Over my lifetime I have probably done a total of:

60-70 Sets of Bench and Deadlift (these are going so-so, but I am unsure of how to train them purely for strength)

20-25 Sets of Squats (I cannot get a "groove" on squats, my back is so much stronger than my quads it ends up being a 1/2 squat, 1/2 good morning every time and I just get fucking pissed!)

-I have taken the majority of the last 3 years off from training, I have been back hardcore since JANUARY 5th of this year and haven't missed a meal or workout.

-I am way too high BF% (about 15-18%) and I am cutting down to 9-10% right now before I start really training for PL'ng/Strongman

As I said above I will post my detailed stats, training log, diet, supps, and personal bests on all lifts if any of you guru's are willing to take the time to help a newbie

(C'mon, I could be someone's 23 year old science project...)

I have never used or even tried on a belt, wraps, straps, wrist wraps, gloves, etc.... I have sick love for knowing its just me and the bar going to war.

Also, I have never used AAS or PH's of any kind. I am going to take the advice of BIG A's beginner thread and wait until I stop making any gains from a perfect diet, bulletproof training&recovery, and proper supplementation.

THANK YOU IN ADVANCE, I look forward to becoming a much more active member here at PM!

Peace Brothers,

Zeus-

Paul Bunyan · May 6, 2006

You can accomplish alot with training and diet. If you take the time to get that dialed in so that you can grow and get stronger while clean, your gains will be even better when you go to the darkside. We will help you any way that we can.

PB

Zeus · May 6, 2006

Details on me...

Thanks for responding PB, I've read many of your informative posts over the last few weeks. Here is a little about where I'm at currently and what my goals are:

AGE-23
HEIGHT-6'1.5"
WEIGHT-262.5LBS
BF%-15-18% (Based on a guesstimate done by a contest prep "guru" I know)
SOMATYPE-LET'S CALL IT "CLASSIC ENDOMORPH"

TRAINING STYLE
I have always adhered to some version of a low-volume, one-set to failure HIT style training protocol. I have almost always done a one bodypart per day, 4-6 excercises, 1 set of 4-6 reps per exercise. The worst advice I got when I started training at 14 was from a bodybuilder who told me that excercises such as Bench, Squats, Deads, Cleans, etc... weren't the best choices to build the body, rather that they were for athletes. So I spent the first couple of years using dumbbells for everything, doing lots of core exercises, and yep you guessed it...NEGLECTING LEGS! Once armed with the knowledge that all of the compound exercises were best I started doing them off and on, really just feeling sorry for the pathetic weight I was using for my size. To make a long story short, I trained DL and BP pretty hard for about 6 months in 04 and have now been training them again since beginning of the year. (I took another layoff most of 05...) I am 1000% dedicated to getting my squat on the right track as well. (see my problem in the post above) So after 5 months back on my HIT routine here is where I'm at on various lifts:

(Again I do not use belt, straps, gloves, wraps, etc.. the ONLY exception is on Stiff-Leg Deads which I just used straps for the first time last week so I could actually challenge my hams/glutes for once. I stand on the tall lifting platform and go so deep that my knuckles touch my toes anyone who does them in that fashion understands the grip issue. A mixed-grip just doesn't feel right on SLDL's so that wasn't a viable solution)

BENCH PRESS-315lbs for 3 reps (done with shoulder-width grip, slow neg, VERY brief pause, explode up)

INCLINE BARBELL PRESS-255lbs for 5 reps (done same as Bench)

INCLINE DUMBBELL PRESS-120s for 5 reps (lower bells until they touch delts, NOT shallow)

REG. DEADLIFTS-405 for 8 reps (done conventional style)

WIDE-GRIP CHINS-Bodyweight for 5 reps (very slowly)

HYPEREXTENSIONS-Done holding 130lb Dumbbell across chest for 15 reps
(130s are the heaviest available, should I use a bar across back???)

GOOD MORNINGs-205lbs for 6 reps (go pretty deep)

SQUATS-225lbs for 12 reps (go very deep, considerably past paralell but my back always takes over)

FRONT SQUATS-185lbs for 7 reps

STIFF LEG-DEADLIFTS-335lbs for 8 reps (going to try going 365lbs this week, I think this is my most freaky strong exercises in realtion to my other Bodyparts)

CLEAN AND PRESS-205lbs for 5 reps (clean from the floor and fairly strict press overhead, not a full-on leg drive push-press)

BARBELL CURLS-155lbs for 5 reps (just a little cheat)

CLOSE GRIP BENCH-275lbs for 7 reps (almost as strong on this as reg. bench and its pissing me off...)

I hope this paints a picture of where my strengths/weaknesses are. I also have bullet-proof core strength from training martial arts so many years. (I don't anymore though)

Trying to cut right now down to 9-10% body fat eating roughly 3500 cals a day 45% protein, 30% carbs, 25% healthy fats. I will post more details if needed.

Again I take no AAS, PH's, or really any kind of ergogenic aides not even creatine at the moment as I'm taking a brief break from it.

I want to cut down for my health (ahem.. ego/ladies/summer) and then start clean bulk in the fall. (I have never acutally tried to bulk before, I don't forsee gaining muscle on a clean bulk to be a problem for this ultra-endomorph) I want to train for a PL'ng meet in May of 2007 followed by a strongman comp in June of 2007.

Any help, questions, advice would be greatly appreciated. I just have no idea where to start with training purely for strength on the big 3!!!!!

big_byrd52 · May 9, 2006

thanks zeus. i will be glad to help u any way i can. ill post when i get on my comp tomorrow at the gym. just remember that everyone has had to start somewhere. u will get there time and determination.

big_byrd52 · May 9, 2006

i would suggest u follow a classic 5x5 routine for all three. 2 warmups followed by 3 heavy sets of 5 on compound movements. basic breakdown would be do that for 2 heavy compound exercises followed by 1 maybe 2 execises, 2-3 sets of bodybuilding style accessory work for higher reps in 12-15 range.

like, for chest, 5x5 on flat bench then 3x5 on incline bench then 2 sets db flyes inclined and 2 sets flat.

legs- samw with squat, followed by hack squats or leg press, then leg ext and leg curls

back, dl then bent rows, lat pulldowns, and seated rows.

Zeus · May 10, 2006

Just what I needed to hear

Thanks BB,

Sometimes I think I have agonized over how to modify my training and the answer has been staring me in the face... When I read your recommendation it dawned on me... I basically skipped over the "foundation-building" part of my training and went right to a more specialized/advanced routine. I just have a few more questions:

-How would you split this routine out??? E.g. 3on 1off, 5on 2 off, ???

-Do I put Shoulders/Traps/Arms all on one day? add them to one of the big 3 days, or have a just assistance work day?

-I have never used higher volume and I am so accustomed to putting out an all out effort for one set, do I work up to one all-out set, push it to the max with all 3 work sets, I'm basically asking if their is something about the classic 5X5 routine that begets more strength out of curiosity?

Thanks for all of your help, after I hear back from you I will post up the routine I intend to do for "approval" if you would be so willing.

-Peace

big_byrd52 · May 11, 2006

It depends on how many days u want to be in the gym. u can do it all on shoulders or have a whole extra arm, which is what i did. as for how to break down the 3 working sets, it is up to how u feel that day. u can go all out for 3 max sets, doing a max of 5 on the first and then trying to get 5 for 2 more sets. the next time u can work up to a max of 5 with small jumps like i stated before. that will have u in the 80% range for all 3 sets which is fine. go by how u feel, dont over think it, but do both ways every once in a while.

when i was training 5 days a week, which i will be going back to soon, i did this:

Mon-traps, shoulders, 3-4 sets of curls after
tues- legs
weds- rest
thurs- chest, 3-4 sets of tris
friday- back
sat- arms 10-12 sets bis and tris
sun-rest

that was my bodybuilding/get big routine, which worked well for both. i was strong as hell doing this, and thats why im going back to it!

it will be a little different this time around with more emphasis on squat and DL training, but upper body will be the same except with shirt work on arm day to work the groove--- i hate using that crap!

Monday-shoulders
tues-squats, legs
weds- off
thurs- bench, 3-4 sets of tris.
fri-DL work, back, 3-4 sets of bis
sat-off
sun- shirt work, and arms

u never get too big or too strong for foundation work.

Zeus · May 14, 2006

BB-

How does this new training split look??? (see zip file attached, its an excel sheet)

Thanks again brother! Maybe I'll do a log.

big_byrd52 · May 17, 2006

give it a try and see how u like it. my advice is to drop the down set as ur 5th on everything. either keep a constant weight and strive of r 5 reps for all 3 work sets, or keep adding and go 90% 95% and 101% for 3 work sets of 5, increasing each week. u could also stay at 3 sets of same weight till u get 3 sets of 5 each time, then add weight and shoot for 3 sets of 5 again. stay there till u get it and add again.

on accessory work, i dont like the one set of 3-4 different exercises. i think u would be better off doing 2-3 sets of 2 more exercises and just rotating them each week or when ever instead of just doing one set of each every week.

Zeus · May 18, 2006

Sounds good, I will make those modifications. I'm assuming when you say do 90%, 95%, 101%, you mean that given percentage of my 5rep max on the exercise???

Thanks again!

big_byrd52 · May 18, 2006

yes, just to give u a guideline on how the 3 progressive sets would work. i usually jump in 10 or 20 pound increments. i know what my last 5 RM was and what weight i used so i will add to the last work set or try to add a lil to each set. what ever u feel like doin, it all works.

Zeus · May 18, 2006

Sounds good, I'll get all of the kinks worked out this week and start a training log Monday.

Zeus · Jun 5, 2006

Well,

I have been adhering to the 5X5 routine and I am very encouraged for the future. I am still experimenting with the accessory work and may soon heed BigByrd's advice a few posts above. I plan on following a version of this rountine until at least the end of the year. I am not moving up as fast as I would like to but I'm also at about a 200-400 cal per day defecit and my carbs are never over 200 per day. My goal is to keep getting leaner and as long as I keep making even small improvements in strength/size I couldn't ask for more. I must admit that this routine seems like it would be great to follow when using "super" supplements but I continue to ignore the temptation (at least for the next few years)

The only real issue I'm having is that my back keeps taking over on my squats and front squats, its a bad strength imbalance that I will continue correcting. I am going to try and record my form and post it for critiques in the near future. Until then, look for a training log from me soon!

PEACE!

big_byrd52 · Jun 5, 2006

what do u mean using ur back too much?

Zeus · Jun 5, 2006

On back squats when I stall on a rep I end up leaning forward more than I should and using more back/glute power than quads
(like a half squat/half good morning, not unlike some competitive p'lng squats I've seen though) I actually might be able to do good mornings with as much as I'm squatting right now.

I could probably squat a lot more if I just went with it but I really, really, need to get my pure quad strength up to speed. I had hoped that front squats would be great for helping my quad strength along but when I stall on those I end up leaning forward slightly and using a lot of back strength rather than quads.

You may ask yourself how it is that I'm not losing the bar when dipping forward on front squats???

1-I am still at a pathectic 205lbs for 5 reps (which I only made 4 actually)

2-I have a very, very strong back and upper body and I'm able to still hold the bar against my front delts. (for pete's sake I did clean and press with 210lbs X 4 in the same week!!!!) How f'ckd up of a strength imbalance do I have going on here??? I know its my own fault for neglecting to squat, but I have got to fix this. If its just a matter of training and commitment, I'll just keep pushing myself harder. It just seems like even a little bit of my deadlifting strength (I'm somewhere around 455X5 right now) would transfer over to squatting?!

Any advice would be appreciated. I will try my best to videotape my squats and front squats in the next couple of weeks because something still just doesn't feel right for me in the bio-mechanical sense.

big_byrd52 · Jun 6, 2006

u are breaking at the knees first. breathe deep into stomach, not ur chest. hold ur head up, roll shoulders back and lock them under bar. this will keep ur chest up. think chest up, hips back. always break the hips back first, before u ever bend ur legs. the start down as u spread ur knees and keep pushing butt back and keeping chest up.

when u hit bottom and start to come back up. dont push with ur feet. drive ur head back and up against the bar first!!! this will drive ur chest up, then drive heels in the floor and spread ur knees. u will come right up.

as accessory work do heavy weight for mod reps on the HACK squat, deep! if u pull 455 u should squat damn close to it. most likely ur hip flexors are not strong enough, and going too heavy will not allow u to work them. sets of 12-20 reps on hacks for a month will fix u right up.

Zeus · Jun 6, 2006

Thanks BB, you're the man. I'm going to study your last post for about an hour tonight and then start working at it 2morrow. The only problem is that believe it or not the gym I work out at DOES NOT HAVE!!! a Hack Squat machine. (this is a HUGE commercial gym so that has always suprised me) That's why I have been dong front squats instead. Would I be better off trying to simulate hack squats on the smith machine or using that weird squat machine most gyms have nowdays???

(where you stand up on this platform knid of angled towards the ground, facing the machinem, with the 2 big pads that come over your shoulders and it kind of simulates squatting.)

Thanks again for all of your help.

big_byrd52 · Jun 7, 2006

the power squat... i have never tried it. i used to use a cybex lying cable squat type thing alot too. smith machine squats would be the closest to hacks prolly, where u can keep pushing even once the stabilizers have failed. thats why i like hacks, with squats u have the balance issue when u get tired, with hacks, ur locked in and can keep drilling ur legs without having to worry about it.

Zeus · Jun 8, 2006

Thanks BB,

After you pointed out that I must be breaking at the knees first it became one of those painfully obvious things this morning during my squats. You were totally spot on, that's exactly what I was doing. I think I took my first steps in correcting it today but it will take a few more solid workouts to get my groove just right. The good news is that I had intended on doing my last set of 5 with 260lbs but decided to go 275 and got 5 reps no prob. Then I threw 315 on for my last set and only got 2 reps, but for someone who has never even tried squatting over 300lbs once and only has about 10 lifetime squat workouts it was very encouraging for my squatting future. I am going to add in 2 sets of smith machine squats and do my best to simulate hacks because you are also spot on about my flexors, I can just feel like they aren't quite up to par when I'm coming out of the bottom on my squats.

I will get that video done soon as well as start my training journal next week.

Kind of a side ??? for you BByrd, are you available for training/consultation??? I am going to do 1-2 meets in the next 10-12 months (WABDL....no squats yet until I start rocketing up that is!) And I'm sure I should probably do some specialized training leading up to them.

Thanks!