Steve's 1st BP run

RobRegish · Post by **RobRegish** » Thu Jan 06, 2011 7:53 pm

Yes provided you feel up to it. Simply finish the Famine diet template out, pick your favorite buffet and then destroy it

steveh · Post by **steveh** » Fri Jan 07, 2011 8:38 pm

So, Day 3 & 4 lost 2lb, so still on track. Gonna skip workout 3.

Tomorrow is day 5, and I'm thinking about feast (alot).

Can you guys let me know if I've got the following supps dosage right please?

Multi life - As instructed on pack
Alkaplex green - As instructed on pack
Fish Oil - As instructed on pack
Mass Pro
Off days -Between meals
Training days - Between meals plus mixed with karbolyn for pre/intra/post drink
Karbolyn - In pre/intra/post drink
Kre-Anabolyn
Off days - 2 per day, 1 each with high carb meal
Training days - 1 an hour before training, 1 straight after. Plus one with high carb meal.
Adaptogen N - 3 per night
Xtend - 20-30g per day (5-10g between meals) 3 days on/3 days off
Cissus - As instructed on pack

Anything missing or wrong?

Thanks

Steve

RobRegish · Post by **RobRegish** » Fri Jan 07, 2011 8:49 pm

You nailed it

steveh · Post by **steveh** » Fri Jan 07, 2011 8:56 pm

Thanks Rob.

steveh · Post by **steveh** » Mon Jan 10, 2011 9:35 am

Just a quick update.

day 4 and 5 of famine went well - lost 5lbs over the five days.

Yesterday was first day of feast.
Calories 3428
Protein 233
Carbs 282

Today
Indigestion!!

warriorcookie · Post by **warriorcookie** » Mon Jan 10, 2011 9:50 am

Good job on famine! Sorry to hear about indigestion...

Quick question, but you're planning to take both Mass Pro and Xtend? Is it Mass Pro Amino? Are these not both BCAA products?

steveh · Post by **steveh** » Mon Jan 10, 2011 9:59 am

warriorcookie wrote:Good job on famine! Sorry to hear about indigestion...

Quick question, but you're planning to take both Mass Pro and Xtend? Is it Mass Pro Amino? Are these not both BCAA products?

Sorry - was being unclear

- Mass Pro is the whey not aminos. Thanks for reading!!

steveh · Post by **steveh** » Tue Jan 11, 2011 9:34 am

Quick question - what is deload on Workout 4? I can't see any difference other than the rep range.

steveh · Post by **steveh** » Tue Jan 11, 2011 6:27 pm

So, I thought I had this down, but I think I have confused myself again. Any help would be appreciated

IS it recommended to just do the 5 workouts leading to a new 1rm. Or should I also do a couple of EDT blocks as well?

I have noticed people's logs showing with and without EDT blocks.

RobRegish · Post by **RobRegish** » Tue Jan 11, 2011 10:22 pm

steveh wrote:Quick question - what is deload on Workout 4? I can't see any difference other than the rep range.

EXAMPLE:

Workout #3

- Bench press for as many as you can get in the 2-3 rep range
- Squats for as many reps as you can get in the 2-3 rep range

Workout #4 - deload!

- Bench press for as many as you can get in the 6-8 rep range
- Squats for as many reps as you can get in the 6-8 rep range

See the difference now?

RobRegish · Post by **RobRegish** » Tue Jan 11, 2011 10:23 pm

steveh wrote:So, I thought I had this down, but I think I have confused myself again. Any help would be appreciated

IS it recommended to just do the 5 workouts leading to a new 1rm. Or should I also do a couple of EDT blocks as well?

I have noticed people's logs showing with and without EDT blocks.

A. Include EDT blocks AFTER the big BB lifts. There is one exception. EDT blocks are OPTIONAL after your de-load day.

Hope that helps!

steveh · Post by **steveh** » Wed Jan 12, 2011 9:50 am

Thanks Rob

1st Feast/Bridge workout this morning was as follows;

BP - 198x9
Pullovers 60x7 (over estimated weight a little)

Squat - 220x10 (didn't quite fail due to lack of spotter)
SLD - 132x6 - (haven't done these before so didn't want to push to hard)

EDT 1
Incline plate loaded press - 44 (plus machine) x 6,6,6,6,6,6,6,6,6,6,6,6,6,6
Seated plate loaded rows - 44 (plus machine) x 6,6,6,6,6,6,6,6,6,6,6,6

Ok - so I kinda screwed this up. I didn't take two minute breaks (didn't read that part in the description) - just kept going back to back with the odd breather.

Clearly I estimated the weight as well. Still, learnt for next time.

Only got 1 EDT block in as I can only get an hour before my commute to work.

steveh · Post by **steveh** » Sun Jan 16, 2011 11:28 am

Feast workout 2 of 5

BP - 203.5 x 6
Pullovers 60 x 6

EDT 1
Plate loaded Incline press - 132 (plus machine) x6,6,6,6,6
Plate loaded Seated Rows - 132 (plus machine) x6,6,6,6,6

Squat - 242 x7
SLDL - 132 x 6

EDT 2
Romanian DL - 176 x6,6,6,6,6
Leg Press - 352 x 6,6,6,6,6

So, I think I am getting the hand of the EDTs, but had a problem with this session. As I set everything up for squat and SLDL supersets - some guy, stripped the squat rack and started using the rack while I was setting up the BB for the DL. - ARGHHH!!

So, ended up doing the EDT 1, between my BP and Squat sets to failure - which really showed at the end of the session.

Questions/thoughts

With the EDTs - should you stick to exactly 2 mins rest - or reduce it each session to increase your rate and percentage?

RobRegish · Post by **RobRegish** » Sun Jan 16, 2011 6:15 pm

steveh wrote:Feast workout 2 of 5

BP - 203.5 x 6
Pullovers 60 x 6

EDT 1
Plate loaded Incline press - 132 (plus machine) x6,6,6,6,6
Plate loaded Seated Rows - 132 (plus machine) x6,6,6,6,6

Squat - 242 x7
SLDL - 132 x 6

EDT 2
Romanian DL - 176 x6,6,6,6,6
Leg Press - 352 x 6,6,6,6,6

So, I think I am getting the hand of the EDTs, but had a problem with this session. As I set everything up for squat and SLDL supersets - some guy, stripped the squat rack and started using the rack while I was setting up the BB for the DL. - ARGHHH!!

So, ended up doing the EDT 1, between my BP and Squat sets to failure - which really showed at the end of the session.

Questions/thoughts

With the EDTs - should you stick to exactly 2 mins rest - or reduce it each session to increase your rate and percentage?

"Squat - 220x10 (didn't quite fail due to lack of spotter)"

Couple of things.

First, unless you're doing these in a cage - get a spotter!

https://www.foxnews.com/us/2010/12/04...est=latestnews

High School Student Dies Lifting Weights

Published December 04, 2010

"16-year-old Jake Pezon was found dead under a bench press at home in Wisconsin on December 1, 2010.
A Wisconsin high school football player has died in an accident while lifting weights at home.

Slinger police say 16-year-old Jake Pezon was home alone in his basement rec room Wednesday night and was bench pressing 185 pounds when the weights dropped on him.

Police Lt. Joel Schodron says Pezon's mother arrived home shortly after midnight Thursday and found her son unresponsive. Schodron says the teen was dead by the time first responders arrived.

Pezon was a junior at Slinger High School and played wide receiver and defensive back for the Owls. School District administrator Bob Reynolds says counselors are available Friday at the high school".

Q. "With the EDTs - should you stick to exactly 2 mins rest - or reduce it each session to increase your rate and percentage?"

A. Stick to exactly 2 min rest periods. The only variable you should be focusing on is increasing the # of reps. THEN you can consider upping the weight 5% OR changing the rest intervals, exercise menu etc..

Hope that helps!