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Feast Workout 4

Static Hold Rack Pull 315 - 20 seconds x 2

EDT Block 1
Hack Squats 290 x 8, 320 x 8 x 6 x 6, 340 6 x 6
Hamstring curls 90 x 8, 100 x 8, 110 x 6, 120 x 6 x 4

Static Hold calf raises 405 - 20 seconds, 495 - 15 seconds

Dead lifts 155 x 8 x 8

EDT Block 2
Weighted Cable Crunches 130 x 8 x 8, 140 x 6 x 6 x 6
Hyperextention w 25lb plate x 15

Feast Workout 5

Decline Bench Static Holds 185 - 20 seconds x 2

EDT Block 1
Dip Machine 260 x 12, 280 x 12 x 12 x 12
1 Arm dummbell rows 70 x 12 x 12 x 12 x 10 x 10

Static Hold Presses 185 - 20 seconds, 205 - 15 seconds

EDT Block 2
Incline one arm dumbbells 35 x 12 x 10 x 10, 30 x 10 x 10
Overhead tricep ext. machine 70 x 12 x 12, 60 x 10 x 10 x 10

Workout was hard since it required only 1 minute rest between sets. Felt exhausted afterwards.

Weight: 178 (unchanged)

GREAT work man!!

One thing I'm seeing, I'd like to offer some guidance on - Your SCT hold times..

Many a log is citing upwards of 20 or more seconds. Consider bringing that down, to about 5 seconds with a corresponding increase in the weight utilized.

REASON: Of all the workout fundamentals, (Intensity, Volume and Frequency), INTENSITY is by FAR, the most important!!

Hope that helps...

Ok Rob I will try it. I have no spotter but I will give it a shot on the racks. Thanks again.

Emdriven wrote:Ok Rob I will try it. I have no spotter but I will give it a shot on the racks. Thanks again.

Smith press is a great alternative and no spotter needed....

Actually thats a great idea. Thanks matter.

matter2003 wrote:

Emdriven wrote:Ok Rob I will try it. I have no spotter but I will give it a shot on the racks. Thanks again.

Smith press is a great alternative and no spotter needed....

Yes indeed, I do my decline static holds in the Smith.

ONE CAVEAT: Given the amount of weight you're using, "rotating" the weight can be dangerous...

The solution...?

It's as close as your local hardware store; heavy chains.

You're looking for about 1.5ft chains, and when I say heavy, I mean HEAVY!

Get the thick ones, none of this swingset, fisher price nonsense... Buy some BIG claps (I'm no handyman, so dunno what you call them), I use carbiners from ironmind that came with my hip belt.

Suspend the bar from the pegs in the Smith machine. It takes some rigging up and people will give you strange looks (fun stuff, make sure you're wearing a 5Faces of Fear(tm), Tshirt) but well worth the exercise.

Once it's done, presto...

You now have a 3 dimensional (bar sways fore/aft etc.) plane to work within, allowing you to find the perfect "groove" for the barbell!

That's what 1 of us does, anyway... :):):):)

Feast Workout 6

Static Hold Rack Pull 375 - 5 seconds, 395 - 5 seconds

EDT Block 1
Hack Squats 225 x 12 x 12 x 12, 245 x 12, 265 x 10
Hamstring curls 90 x 12 x 12 x 12, 100 x 10 x 10

Static Hold calf raises 415 - 20 seconds, 495 - 15 seconds

Dead lifts 135 x 12 x 12

EDT Block 2
Weighted Cable Crunches 140 x 12 x 12 x 10 x 10 x 10
Hyperextention w 25lb plate x 15

One minute rest in between sets in each block. Felt tired but good.

For one minute rest between sets, that's hella' lottta' weight you're using!!!

GREAT work!!!

Thanks Rob. Really trying hard not to leave much in the tank when I'm done. You get out of this what you put into it.

Feast Workout 7

Decline Bench Static Holds On Machine 290 - 8 seconds x 2

EDT Block 1
Dip Machine 290 x 8, 310 x 8, 330 x 8 x 8 (PR)
1 Arm dummbell rows 80 x 8, 90 x 8, 95 x 6 x 6 x 6 (PR)

Static Hold Presses 205 - 20 seconds, 205 - 20 seconds

EDT Block 2
Incline one arm dumbbells 40 x 8 x 8 x 8 x 7 x 7
Overhead tricep ext. machine 80 x 8 x 8 x 8 x 8 x 8

Three minute rest between EDT blocks. Felt really strong throughout the workout.

"EDT Block 1
Dip Machine 290 x 8, 310 x 8, 330 x 8 x 8 (PR)
1 Arm dummbell rows 80 x 8, 90 x 8, 95 x 6 x 6 x 6 (PR)..."

Damn!

Raining PR's, in you log. I swear, there are more PR's here per log than ANYWHERE, else!!...

BP doesn't work though, according to the body building dot com pirate/troll/assclown crew...

That's OK folks, some day they'll tally up the tens of thousands of dollars flushed down the crapper and... be left weaker, smaller and poorer for it.

Sad day. You can lead a horse to water and all that...

You?

You've found your way to Gainsville, and I couldn't be happier. It's why I wrote the damned book!!!

5Faces of Fear(tm), are happy men this morning..... :):):):)

Feast Workout 8

Static Hold Rack Pull 395 - 5 seconds, 415 - 5 seconds

EDT Block 1
Hack Squats 230 x 8 x 8, 270 x 8, 320 x 7 x 7
Hamstring curls 100 x 8, 110 x 8, 120 x 6, 130 x 6 x 6

Static Hold calf raises 445 - 10 seconds, 495 - 15 seconds

Dead lifts 145 x 8, 165 x 8

EDT Block 2
Weighted Cable Crunches 140 x 12, 150 x 8 x 8, 160 x 8 x 8
Hyperextention w 25lb plate x 15

Three minute rest helped alot in between sets.
Weight: 182!!

Thanks so much Rob. This program is awesome.

Emdriven wrote:Feast Workout 8

Static Hold Rack Pull 395 - 5 seconds, 415 - 5 seconds

EDT Block 1
Hack Squats 230 x 8 x 8, 270 x 8, 320 x 7 x 7
Hamstring curls 100 x 8, 110 x 8, 120 x 6, 130 x 6 x 6

Static Hold calf raises 445 - 10 seconds, 495 - 15 seconds

Dead lifts 145 x 8, 165 x 8

EDT Block 2
Weighted Cable Crunches 140 x 12, 150 x 8 x 8, 160 x 8 x 8
Hyperextention w 25lb plate x 15

Three minute rest helped alot in between sets.
Weight: 182!!

Thanks so much Rob. This program is awesome.

WOW!!

Terrific work man!! I'm just happy, you're happy...

I can't sell 3.0 worth a damn, despite this kind of feedback!!

FAVOR: In lieu of paying for a new Blueprint (3.0 was FREE!, for most here...), can you show the 5Faces of Fear(tm)* some love by INVESTING in one of these??

* And YES, I/we trademarked it!!!

https://shop.bodybuildingsupplements.com/collections/all

BLUEPRINT T-SHIRT *Note "Keys Blue*" or "5 Faces Black*" and size S, M, L, XL or XXL - Just $14.95!!

* Each shirt, adds 10% to all lifts. If my/our calculations are correct, that means if you "stack" the two.... ,

Yep, +20% to all major barbell lifts!!!!!... :):):):)

No problem Rob. Just made a little investment.

Feast Workout 9
Decline Bench Static Holds On Machine 320 - 5 seconds x 2

EDT Block 1
Dip Machine 310 x 4, 330 x 4 x 4 x 4 x 4
1 Arm dummbell rows 95 x 4, 100 x 4, 110 x 4 x 4 x 3 (PR)

Static Hold Presses 215 - 7 seconds, 225 - 5 seconds

EDT Block 2
Incline one arm dumbbells 45 x 4, 50 x 3, 45 x 4 x 4 x 4
Overhead tricep ext. machine 80 x 4, 90 x 4, 100 x 4 x 4 x 4