Zest's first run

RobRegish · Post by **RobRegish** » Mon Apr 19, 2010 5:36 am

Great work on recovering that bodyweight fast!

GERMAN LOADING PATTERN #1

On the 6 workout German Loading Pattern if peaking 2 lifts (BP and SQ, lets say). Suggest a one on, two off frequency to start. Insert an extra rest day if necessary:

DAY 1 - Bench Press

1.) Perform your 6 sets of German Loading Pattern 1. Take adequate rest between sets to ensure complete intra-set recovery.

2.) Perform the following stretch position supersets in EDT fashion

Decline dumbell bench press immediately into;
Seated cable rows (horizontal rows)

4 rounds of each with 2-3 minutes in between sets. The particulars;

- Alternate antagonistic muscle exercises in jump set fahion
- Staley's generally uses 15-20 minutes, (called a PR Zones).
- You perform one PR Zones per workout.
- Your target weight is one that you can do 10 clean reps with.
- You will begin with alternating sets of 5 or 6 reps.
- As you tire, you may reduce set reps to 4 then 2 and end with singles.
- Your goal is to do as many reps with good form as possible in the PR Zone.
- Do not work to, or near failure in the early sets.
- You may reach failure at the end as you try to beat your previous record.
- Once able to do 20% more reps than your prior workout, increase load 5% and begin again.

3.) Finish with static holds

Decline barbell bench press: Hold as much weight as you can in the strongest range (1-2" below lockout) for 5-10 seconds. Perform two static holds in this fashion

DAY 2 - SQ

1.) Perform your 6 sets of German Loading Pattern 1 for the SQ. Take adequate rest between sets to ensure complete intra-set recovery.

2.) Perform the following movements in EDT fashion as above:

Romanian Deadlifts
Leg sled

There will be no static holds or other likely other work done for this workout. It's absolutely exhausting with big muscle groups being force fed total tonnage in very, very generous amounts due to utilization of movements that permit massive overload.

Hope that helps..

zestforlife · Post by **zestforlife** » Mon Apr 19, 2010 7:18 pm

Thanks Rob!

That does help a ton actually.

I think I'm getting over mild food poisoning. I usually make my meals for the entire week at one time and eat them throughout the week. Well this week I made pasta and felt like crap for the last 4 days. I thought I had some kinda adverse reaction to one of my new supplements or something but it turns out it was the pasta. The second I stopped eating the pasta I started to feel better. I dunno if I'm dehydrated or what but I weighed in at 167.5 this morning. Hopefully, that'll go back up in a day or so.

Will update later on workout #2.

RobRegish · Post by **RobRegish** » Tue Apr 20, 2010 7:01 am

Great, way to go ZEST!

Hit it hard and report back. I'll be here tonight/tomorrow etc. when you do....

zestforlife · Post by **zestforlife** » Wed Apr 21, 2010 10:37 pm

Sorry haven't been near a computer to update..

4/18 Feast workout #2
Bench (45x8, 95x5, 135x4, 175x3, 205x2) 210x6 Felt real good here.
db pullover (50x7) probably should've gone a little heavier
squat (45x8, 95x4, 135x3, 155x2) 165x4 I'm not sure what's going on with my squats but I definitely wasn't feeling it here.
Stiff legged deadlift 135x7, 135x9 I hadn't done these for a while. First set felt easy so I did another.

did some supplementary stuff
side lateral 15x12, 20x12
db shoulder 60x12
seated calf (150x15, 190x7)230x14, 230x14

Gonna try and get back in the gym tonight for workout #3. I'm starting to think I have some kind of mental block with squats or I'm just plain burnt out on them. I can leg press 8 plates x 6 reps all the way down a lot easier than I can squat my own weight. Looking forward to shooting for my 1 rep max on bench though.

Weight as of this morning 4/21 = 170.0

RobRegish · Post by **RobRegish** » Thu Apr 22, 2010 5:21 am

Nice going zest..

The squats will come. Doubly so coming out of the chute going into the German Loading pattern. You'll see....

zestforlife · Post by **zestforlife** » Mon May 03, 2010 1:01 am

Finally got some time to update this..

4/22

bench 230x4
db pullover 60x5
squat 180x3
stiff legged dl 160x3, 160x4, 170x4

bb row 135x8, 175x5, 185x4
curl 40x10, 42.5x5

4/25 deload
bench 215x7
db pullover 60x7
incline 60x10, 60x10, 60x10
seated row 135x10, 165x10, 195x10
squat 160x8
stiff legged dl 160x6

4/29 SHOOTING FOR MAX!

bench: 45x8, 95x5, 135x4, 175x3, 205x2, 225x1, 245x1, 255x1
Calculator said I could do 259-265 but I decided to play it safe since I have a history of rotator problems. I've never benched this much before, especially at this weight.

squat 45x8, 95x5, 135x3, 165x2, 185x1, 195x1For some reason I was feeling the squats more than bench that day. I think I could've gone heavier but decided to play it a little safe.

pushdowns 70x12, 140x5, 165x10, 175x7, 175x6
pullthroughs 80x10, 100x10, 100x10, 100x10

5/2 Gonna give the EDT and german loading program a shot tonight.

Do I just alternate the squat and bench workouts or do you recommend switching up some lifts after the second day?

My weight seems to have stalled at 170.5. Gonna try and bump up the calories a bit, but I can already tell I have a recomp going on.

RobRegish · Post by **RobRegish** » Mon May 03, 2010 6:23 am

Great lifts!

Best to alternate the bench/squat workouts. At least that's how I do it..