!!DJSTARER's BULK to 21% BF!! - Page 2

**romanaz** · 01-29-2008, 01:22 PM

Quote:

Originally Posted by DJSTARER

Lol.

i squat on an open platform, and I do the curls just off to the side.

I have, though, as a satirical event, done curls in a rack while doing squats outside the rack, on the platform. Sort of ironic, but more comedic. Especially since I was squating like 350 during that session, and curling the bar with 5's on each side. lol

I do that sometimes as well. I've squatted in one rack, and curled in the next rack over (yeah thats right, I hogged the racks).

**DJSTARER** · 01-31-2008, 01:53 AM

Week 1, day 2

Deadlift:

(50%)
250X4

(60%)
300X4

(70%)
350X3
350X3

(80%)
400X3
400X3
400X3
400X3
400X3

Close Grip Bench (all reps with a slow eccentric)

(50%)
140X6

(60%)
165X6

(70%)
205X4
205X4

(80%)
225X2
225X2

(70%)
205X4
205X4

(60%)
165X8

(50%)
140X10

Full Deadlift (with 25 lb plates only for extra low start):

(50%)
250X4

(60%)
300X4

(70%)
350x4
350x4
350x4
350x4
350x4

Extreme Wide Stance, stiff kness GMs:
115X5
115X5
115X5
115X5
115X5
_____________

**romanaz** · 01-31-2008, 02:05 PM

what is this? DJ training the deadlift directly?

**DJSTARER** · 01-31-2008, 03:04 PM

Quote:

Originally Posted by romanaz

what is this? DJ training the deadlift directly?

i know right? and it's awful. i tore off three of my caluses, and wanted to die. I'm SOOO bad at pulling for reps.

**DJSTARER** · 02-02-2008, 08:55 PM

So here is the update:

I caught a 24 hour flu bug thursday night, and couldn't train yesterday. I ate nothing but gatorade ice cubes, BCAA, ice cream and chicken nuggets. I couldn't keep anything else down. The crap food was for their respectively high calorie content. When you're sick, you don't care where the come from, only that you get enough. Felt 90% this morning, had a 1500 kcal breakfast with pancakes and egg beaters. Trained today:

Week 2, day 3

Full Comp Squat:
(50%)
5X205

(60%)
4X245
4X245

(70%)
2X280
2X280
2X280

(80%)
3X320
3X320
3X320
3X320
3X320

Incline BP:

(70%)
155X6
155X6
155X6
155X6
155X6

Squat (heels evevated 2 inches, high bar, feet touching narrow)-

155X12
155X12
155X12

*was supposed to squat heavy again, but since this session is a day late, and i'm squating a ton on monday, i though it would be in my best interest to just be happy i was able to train at all today.

DB Flies with chains-
3X10 each arm

session was actually good. felt strongish. I wasn't sure what i should do because i wanted to squat SOME, but not over do it. Plus, I was supposed to train yesterday AND today, so I took the incline press from today's scheduled session and added it.

danman77220 · 02-02-2008, 09:32 PM

This log delivers.

**DJSTARER** · 02-05-2008, 01:08 PM

Week 3, day 1

Full Comp Squat:
(50%)
5X205

(60%)
4X245
4X245

(70%)
2X280
2X280
2X280

(80%)
3X320
3X320
3X320
3X320
3X320

CG Bench:

(50%)
135X6

(60%)
165X5

(70%)
205X3
205X3

(80%)
225X3
225X3
225X3
225X3
225X3
225X3
* 45 second rests

Squat- ATG Oly, High Bar, Narrow stance, heels elevated:

135X6

205X5

245X5

(70%)
275X5
275X5
275X5
275X5
275X5
*killer

**DJSTARER** · 02-07-2008, 01:53 AM

CG Bench-

135X10
135X10
155X8
175X6
195X4
205X3
205X3
225X2
225X2
235X1
235X2
225X2
205X3
185X4
155X6
135X12
*short rests (15-30 seconds)

Deadlift:

225X4
225X4
300X4
300X4
350X3
350X3
350X3

400X3
400X3
400X3
400X3
400X3

Incline DB Press-

40'sX15
50'sX10
60'sX8

75'sX8
75'sX8
75'sX8
75'sX8

BB Curls:
45X20
65X12
95X10
95X10
65X12

Done.

*dropped a plate on my toe loading the bar halfway through my deadlift. My toenail will fall off.

danman77220 · 02-07-2008, 01:56 AM

Man I dropped a bar on my foot last week... no fun at all.

One question, how come the weights aren't increasing? Are you staying at a certain percentage for a couple weeks and then progressing? Sorry, I don't know anything about Sheiko.

**DJSTARER** · 02-07-2008, 12:57 PM

Quote:

Originally Posted by danman77220

Man I dropped a bar on my foot last week... no fun at all.

One question, how come the weights aren't increasing? Are you staying at a certain percentage for a couple weeks and then progressing? Sorry, I don't know anything about Sheiko.

it's a very high volume program based around accommodation and groove. That is, we use the same weights for 4-5 weeks, with only slight increases in volume (you'll see them soon), but get much better at lifting those weights. My squat has become almost speed-like with the weight i originally started with. Also, strength is gained with repetition. I've never felt more comfortable under the bar. After week 5, we test out, and use those new numbers for the final 4 "intense phase" weeks before a meet. With this amount of volume, an increase in weight would almost instantly overtrain me.

Vario · 02-08-2008, 06:28 AM

Quote:

Originally Posted by DJSTARER

it's a very high volume program based around accommodation and groove. That is, we use the same weights for 4-5 weeks, with only slight increases in volume (you'll see them soon), but get much better at lifting those weights. My squat has become almost speed-like with the weight i originally started with. Also, strength is gained with repetition. I've never felt more comfortable under the bar. After week 5, we test out, and use those new numbers for the final 4 "intense phase" weeks before a meet. With this amount of volume, an increase in weight would almost instantly overtrain me.

its all about the volume baby

**DJSTARER** · 02-11-2008, 01:40 AM

Week 4, day 1 (this is where it starts getting ugly, although I test out next week and start the "intense" phase. PS, i'm only 4.5 weeks out from my next meet now.)

Full Comp Squat:
(50%)
5X205

(60%)
4X245
4X245

(70%)
2X280
2X280
2X280

(80%)
3X320
3X320
3X320
3X320
3X320
3X320
3X320

*yes, 7 sets of 3

CG 2 board:

(50%)
5X135

(60%)
4X165

(70%)
3X195
3X195

(80% of 2 board max)
3X240
3X240
3X240
3X240
3X240
3X240

*my coach ripped into me for using my full ROM % on my 2 board.

Squat (extreme wide stance, high bar):

225X5

255X5
255X5
255X5
255X5
255X5

*brutal, considering this is my weak area. I used very strict form with these. I'll be hurting tomarrow.

DB Row:
3X20

danman77220 · 02-11-2008, 05:43 AM

How's your weight/BF% so far?

**DJSTARER** · 02-11-2008, 12:45 PM

Quote:

Originally Posted by danman77220

How's your weight/BF% so far?

eh, i'm like 185 (up from 175). Holding water. Not sure on BF. Probably 12. Can still see my abs flexed.

01-31-2008, 01:53 AM	#32
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,049 Recipes: 0 Rep Power: 114	Re: !!DJSTARER's BULK to 21% BF!! Week 1, day 2 Deadlift: (50%) 250X4 (60%) 300X4 (70%) 350X3 350X3 (80%) 400X3 400X3 400X3 400X3 400X3 Close Grip Bench (all reps with a slow eccentric) (50%) 140X6 (60%) 165X6 (70%) 205X4 205X4 (80%) 225X2 225X2 (70%) 205X4 205X4 (60%) 165X8 (50%) 140X10 Full Deadlift (with 25 lb plates only for extra low start): (50%) 250X4 (60%) 300X4 (70%) 350x4 350x4 350x4 350x4 350x4 Extreme Wide Stance, stiff kness GMs: 115X5 115X5 115X5 115X5 115X5 _____________ __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

02-02-2008, 08:55 PM	#35
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,049 Recipes: 0 Rep Power: 114	Re: !!DJSTARER's BULK to 21% BF!! So here is the update: I caught a 24 hour flu bug thursday night, and couldn't train yesterday. I ate nothing but gatorade ice cubes, BCAA, ice cream and chicken nuggets. I couldn't keep anything else down. The crap food was for their respectively high calorie content. When you're sick, you don't care where the come from, only that you get enough. Felt 90% this morning, had a 1500 kcal breakfast with pancakes and egg beaters. Trained today: Week 2, day 3 Full Comp Squat: (50%) 5X205 (60%) 4X245 4X245 (70%) 2X280 2X280 2X280 (80%) 3X320 3X320 3X320 3X320 3X320 Incline BP: (70%) 155X6 155X6 155X6 155X6 155X6 Squat (heels evevated 2 inches, high bar, feet touching narrow)- 155X12 155X12 155X12 was supposed to squat heavy again, but since this session is a day late, and i'm squating a ton on monday, i though it would be in my best interest to just be happy i was able to train at all today. DB Flies with chains-* 3X10 each arm session was actually good. felt strongish. I wasn't sure what i should do because i wanted to squat SOME, but not over do it. Plus, I was supposed to train yesterday AND today, so I took the incline press from today's scheduled session and added it. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

02-02-2008, 09:32 PM	#36
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Re: !!DJSTARER's BULK to 21% BF!! This log delivers. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

02-05-2008, 01:08 PM	#37
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,049 Recipes: 0 Rep Power: 114	Re: !!DJSTARER's BULK to 21% BF!! Week 3, day 1 Full Comp Squat: (50%) 5X205 (60%) 4X245 4X245 (70%) 2X280 2X280 2X280 (80%) 3X320 3X320 3X320 3X320 3X320 CG Bench: (50%) 135X6 (60%) 165X5 (70%) 205X3 205X3 (80%) 225X3 225X3 225X3 225X3 225X3 225X3 * 45 second rests Squat- ATG Oly, High Bar, Narrow stance, heels elevated: 135X6 205X5 245X5 (70%) 275X5 275X5 275X5 275X5 275X5 killer __________________ My philosophies on training:* "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

02-07-2008, 01:53 AM	#38
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,049 Recipes: 0 Rep Power: 114	Re: !!DJSTARER's BULK to 21% BF!! CG Bench- 135X10 135X10 155X8 175X6 195X4 205X3 205X3 225X2 225X2 235X1 235X2 225X2 205X3 185X4 155X6 135X12 short rests (15-30 seconds) Deadlift:* 225X4 225X4 300X4 300X4 350X3 350X3 350X3 400X3 400X3 400X3 400X3 400X3 Incline DB Press- 40'sX15 50'sX10 60'sX8 75'sX8 75'sX8 75'sX8 75'sX8 BB Curls: 45X20 65X12 95X10 95X10 65X12 Done. dropped a plate on my toe loading the bar halfway through my deadlift. My toenail will fall off. __________________ My philosophies on training:* "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

02-07-2008, 01:56 AM	#39
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Re: !!DJSTARER's BULK to 21% BF!! Man I dropped a bar on my foot last week... no fun at all. One question, how come the weights aren't increasing? Are you staying at a certain percentage for a couple weeks and then progressing? Sorry, I don't know anything about Sheiko. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

02-11-2008, 01:40 AM	#42
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,049 Recipes: 0 Rep Power: 114	Re: !!DJSTARER's BULK to 21% BF!! Week 4, day 1 (this is where it starts getting ugly, although I test out next week and start the "intense" phase. PS, i'm only 4.5 weeks out from my next meet now.) Full Comp Squat: (50%) 5X205 (60%) 4X245 4X245 (70%) 2X280 2X280 2X280 (80%) 3X320 3X320 3X320 3X320 3X320 3X320 3X320 yes, 7 sets of 3 CG 2 board:* (50%) 5X135 (60%) 4X165 (70%) 3X195 3X195 (80% of 2 board max) 3X240 3X240 3X240 3X240 3X240 3X240 my coach ripped into me for using my full ROM % on my 2 board. Squat (extreme wide stance, high bar):* 225X5 255X5 255X5 255X5 255X5 255X5 brutal, considering this is my weak area. I used very strict form with these. I'll be hurting tomarrow. DB Row:* 3X20 __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

02-11-2008, 05:43 AM	#43
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Re: !!DJSTARER's BULK to 21% BF!! How's your weight/BF% so far? __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

02-11-2008, 09:41 PM	#45
Drew1200 Perma-Bulk to 280 Join Date: Oct 2005 Posts: