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RobRegish wrote:EXCELLENT!

Visualize that 1RM not for a single, but for a TRIPLE!! At least twice a day leading up to max day. Ideally, 3x/day.

Where the mind goes the body will follow..

Actually, I'm with you on that. Saw a video in one of my psychology classes that visualizing yourself in some sort of sport will make your chances of actually performing what you have in mind. Like in gold, or catching a ball. No doubt it would work here(or atleast make it a possibility). thanks.

Awesome. Let us all know how well it works!

And works it does...

Feast Workout 5:
Bench 225: 1x1 (failed at 245 and 235)
Pull overs 70: 1x5

Squat 295 (ATG): 1x1
DL 265: 1x1 (maybe could ahve gone up some punds)

So I had no good PR's worth pointing out. But oh well. To be honest, I felt very tired and week. I probably could have done better with an extra day or two of rest buy oh well. When I did 245 before starting the BP I did it with 5 days of rest....not feeling to happy right now but I'll pull through.

Yeah rest MAY have been the issue.

No worries. Take a 2-3 day break and begin GLP #1. If you have ANY questions/concerns relative to Feast workouts 1-5 and what I could have done better for you PM me.

If you're in the continental US, I'll call you at my expense at a time that's convenient for you. I want to ensure you experience the success others here have. Will do anything to make sure that happens.

Actually, I will PM you my phone # now.

One question, what type of warm up protocol did you use?

Not saying you did anything wrong at all, just curious. The following has worked very well for me and many others. Perhaps it will be of benefit:

WARM UPS - HOW TO

https://bodybuildingsupplements.com/phpB ... .php?t=441

These are simply ideas that I've found have merit. We all work up to max attempts differently....

I think I'm okay for now. My body has just always been heavily fatigued. Especially in baseball and I suppose its showing up in the gym too. Not sure what to do to help boost recovery though. I follow the 3 days BCAA protocol though. As far as warm ups, I do my own variation I suppose. I go 115x10 then x8 then x6 and I start. But in the end I feel it was solely my fatigue.

So I started my GLP workout 1: Want to then pmartinez for such a good first run of the BP, actually stole his set up for both upper and lower body EDT's. Anyways, thx man. Hope you don't mind.
Bench: 110x10, 120x8, 140x8, 150x8, 165x8, 175x8

EDT:
Decline DB Bench 55: 8,8,8,8
Pullovers 65: 8,8,8,8

BB Curlls 60: 10,10,10,10
Overhead DB ext. 55: 8,8,8,8

Static Hold:
Becline Bench 185: 10secX2

This workout was awesome and I'm feeling great today. Really looking forward to fridays legs, hopefully all the elevators at my university will be working that day.
So how are we supposed to warm up for these workouts? To me it seemed like the start of the bench was a warm up enough. So I pretty much did some regular stretches.

hey just a question about the static hold? how many negatives do you do or is it just 1 long static! and what weight around do u use compared to 1 rep max?

Justin wrote:hey just a question about the static hold? how many negatives do you do or is it just 1 long static! and what weight around do u use compared to 1 rep max?

It's just one long static. This is my first time ever doing static holds really.
Well my 1RM is originally 245 on bench but was recently only able to get out 225 (likely due to fatigue) and I would pretty much do 185 on static hold with good form.

Good answer.

One long static hold until your strength gives out, then lower slowly. Do take care to make sure you have spotter there to pull it off of you!

Had my first lower body workout yesterday.
Squat:
150x10
160x8
180x8
195x8
215x8
230x8

EDT
SLDL 205 and 195: 8,8,8,8
Leg press 6 plates: 8,8,8,8

Static hold:
Cable crunch 60: 2x15 seconds

Really digging these workouts.
Have a question for Rob, would I be better off doing a one on one off regimen? Since it's just upper, rest, lower? Or should I just stick with one on two off?

If you recover quickly, 1 on 1 off is OK. Any doubt in your mind though.. start with 1 on 2 off.

Looks like you nailed everything

Ended up sticking with 2 off. to be safe.
GLP Upper workout 2:
Bench:
115x10
140x8
150x6
165x6
175x6
190x6

EDT:
Decline db 55: 8,8,8,8
Pullovers 65: 9,9,,8,8

BB curls 70, 80, 75 (lol): 10, 8,8,8
Overhead xtension 55: 9,8,8,8

Static Hold:
Decline bb Bench 185: 2x10sec.

After each workout I've felt very fulfilled. Hoping for some good strength gains from this.

Very nice. Looks like you nailed everything?

Yeah, these workouts leave you with a nice feeling. You really know you've taken a step toward fulfilling a much, much longer journey...