T Nation

Lo/Rez Training

06-29-2012, 09:43 PM

This is week 3 of my 20rep squat program. Instead of backtracking, I’ll just start here.

I’m doing a very slightly modified version of John McCallum’s 20rep squat program: overhead presses replace press-behind-the-neck, in order to avoid shoulder injuries; floor presses replace bench presses because I don’t have a bench. I’m doing floor presses to the neck to stimulate the upper pecs, an adaptation of Vince Gironda’s neck bench presses.

Squats are going up 10# per workout, everything else by 5# per workout.

I work out in my garage. I have an olympic barbell, an ez bar, and 300# of weight. For squats, I use the Steinborn lift to get the bar on my shoulders. Someday I’ll get a power rack.

It had “cooled down” to 95 degrees by the time I worked out today. (It was 102 at 10am this morning.)

3x12 65# overhead press
1x20 145# squats (this is my current bodyweight)
1x20 25# ez bar straight arm pullovers
3x12 85# floor press to the neck
1x13 85# bent rows

– and I stopped here because I was about to vomit. I took a break to cool down and dry heave into the toilet. I’ll resume the rest later tonight.

Just finished that workout.

2x15 75# bent/pendlay rows
1x15 115# stiff leg deadlift

Skipped/Missed 2 weeks due to holidays, work, and mental health related issues.

But I bought a rack, so I can do this stuff safely.

Temp was 96F outside the garage, hotter in it.

Morning BW 144.4 lbs

3x12 70# overhead press
1x13 155# squats
1x7 135# squats (apparently with the layoff, I couldn’t quite do it; dropped the 5s off the bar and continued immediately, hence 135 instead of 145)
1x20 25# ez bar straight arm pullovers
3x12 90# bench press to the neck / guillotine presses
1x8 105# bent rows

Apparently I forgot where I was with my rowing poundage. 105# was too much, and like last time, this was where I felt I needed to vomit. Maybe intra-abdominal pressure + the heat is causing this.

I just stopped here.

My legs are still sore from squats on Monday, so I pushed back the core workout by a day.

I did some OHP with a 6 second hold at the top. These were far more painful than I ever imagined. That hold killed the weight. I was hoping for 3x12 and failed, so I just added volume.

8x70
6x65
6x60
6x45

I’m also trying to figure out what to do for my arms. I saw the “body drag curl” exercise in a Vince Gironda book, so I tried those.

8x65 + 4x45 (12 reps, minimal pause), supersetted with standing dumbell extensions (SDE), 12x20
12x45, SDE 12x20
12x45, SDE 12x20

Tried a couple sternum chinups, experimenting with hand position. Nothing worth really commenting on though.

Had to get back to work.

I suck at updating this.

I keep my “real” training log in a spreadsheet on google docs. I keep track of reps, sets, total volume, total load (weight * volume), and how much it changes between sessions.

Today I managed to squat 165x20. It kind of sucks, but I feel like in other ways it’s getting easier now that I’m moving into heavier weights. I feel like each rep counts, and I’m taking breaths between each rep. Obviously it isn’t actually easier.

I’m still going up 10lbs each workout. I think I’ll keep doing that until I hit actual failure before all 20 reps are done.

Physique-wise, I’m looking a lot better imo. I think the guillotine presses were a great substitution, as it’s giving me the pec lines all the way out to my delts, and thus making my upper body appear wider. Arms are growing too. They’re right around 12" flexed, 12.5" pumped.

Just as far as somewhat interesting stuff…

These are calculations for my “ideal” proportions based on my wrist size:
Wrist 6.00
Chest 39.00
Hips 33.15
Waist 27.30
Thigh 20.67
Neck 14.43
Upper Arm 14.04
Calf 13.26
Forearm 11.31
Shoulders 44.17

These are my actual measurements as of last year sometime: (October 6, 2011)
Left Forearm 10.25
Right Forearm 10
Left Upper Arm 11.5
Right Upper Arm 11
Left Thigh 19.5
Right Thigh 19.5
Waist 28
Hips 34
Chest 35.25
Neck 14
Left Calf 12.75
Right Calf 12.75
Shoulders Around 42

I also calculated percentages I need to grow, to get into those “ideal” proportions:
Left Forearm 10.34%
Right Forearm 13.10%
Left Upper Arm 22.09%
Right Upper Arm 27.64%
Left Thigh 6.00%
Right Thigh 6.00%
Chest 10.64%
Neck 3.07%
Left Calf 4.00%
Right Calf 4.00%
Shoulders Around 5.17%

I thought that was kind of a useful way of looking at “what I need to focus on”.

Tomorrow I might measure myself to get a new set of numbers.

in. backing ya training/posts up are we? XD

Day 1.5 of 20-rep fullbody -> 2-a-days.

Squatted 200x10. Did not warm up properly for this, so nowhere near 20. Stupid on my part.

Guillotine Press 8 12 12 10 at 105. Did this with a slight incline out of curiosity. Pecs are pumped, upper traps and neck is sore. I think I’m sticking with a flat bench in the future. This just doesn’t seem like the right move. Shoulders are actually doing ok though, not feeling any pain from squatting with arms out. I’m still trying to narrow down why they’re sore.

I’ll hit legs and chest again later today.

Also planning on hitting shoulders + bis/tris too later today. I don’t have a dumbbell rack at home.

Yesterday I did back training, followed by back training later. 4x12 low pulley rows at 140, then later at 130. Didn’t do anything else yesterday. (This was day .5)

Diet-wise = shakes + rockstar energy. Shakes are 12oz half&half + 1 scoop protein powder + 2 raw omega-3 eggs. Taking 3g fish oil every couple hours. Took theanine/gaba pill in the morning. Taking 3-6 dessicated liver tabs here and there. I’ll try to get on a more regular schedule with all of this.

Also taking 3 HCL caplets with each meal.

Bodyweight this morning was 151.5

Didn’t sleep very well; woke up several times. Was pretty tired all day.

Back and biceps today. Low pulley rows, curls down the rack, drag curls.

4 shakes today. Quizno’s large sub for lunch with SOBE energy drink. 1/2 a McD Quarter Pounder, meat was old, so I threw it out.

6g fish oil in the morning. Started creatine today - one scoop per directions.

Morning weight: 151.1
Night weight: 156.6

Sunday was my day off.

Went to some food-fest thing for almost 5 hours; food samples from top restaurants around the state. Plenty of carbs, fats and protein.

Night weight: 159.7

6g of fish oil. Also noticed signs of increased T levels. The girlfriend noticed, lol. And also increased acne. Could be placebo effect though.

I had to work late (unplanned ‘emergency’ at work) and didn’t get to bed until 2. Didn’t sleep so well. Got about 7 hours of sleep though, but I could use another 4. Poor sleep could also be due to sunburn from the food fest.

Monday morning weight: 155.5.

I did 20 reps with a towel of shoulder rotation stretches.

Workout is: Chest, shoulders and triceps today.

I will be dropping legs from the rotation for a bit, since (per proportional measurements), my upper body needs to grow quite a bit. Legs are still small, but most of my pants are now fitting very tight. I’m going to focus on upper body mostly, just to head back toward the mccallum-inspired proportions listed earlier.

sigh My browser crashed and I lost the update.

Pre-workout with half a can of Rockstar 2x energy. I’ve been tired and could use the energy… didn’t do it for the workout. Also took 8g of fish oil earlier in the day.

Did sets of 10 shoulder rotation stretches between exercises. Massaged right elbow tendons with lacrosse ball. This helped significantly.

5-8 rep guillotine presses with 115. Limiting factor is still my elbow.
12 rep guillotine presses with 95.

High-rep full lateral raises with 10s.
DB OHP with 20s.

3x12 tricep rope pulls with 60. Last 5 reps were with 50.

20 partial laterals with 30lbs, then immediately 15 partials with 20s. This was exhausting.

Kept minimal rest between everything; 20-40 seconds. Concentrics are explosive.

Shoulder rotation stretches with broomstick are now being done with a piece of conduit. Keep arms straight, bring the bar from in front of you to behind you, touching the body on both sides, repeat. These were exhausting, so I clearly am weak somewhere in the shoulder girdle. Got this stretch from a Dante Trudel post. People had success with it, so I figure I’d try it.

Basically the same thing as earlier… more reps with 115 though on guillotine.

20 full laterals with 10s, gironda style.

1x10 rope pulls with 60. 2x12 with 50. 1x7 with 50. 1x12 with 30.

25 partial laterals with 30. 15 with 20s. Managed to eek out another 5 with the 30s.

More shoulder stretches.

Two sessions, one over lunch, one after work.

4x12 150->140 dropsets of low pulley rows
2-3x12 70lb sternum pulldowns
4x12 65->55->45 body drag curls

6g fish oil; broomstick stretches; 12ish liver tabs

I learned today that cytochrome P-450 (in liver tabs) is necessary in the conversion of cholesterol to testosterone. I think I’ll up my liver tabs then. I’m already getting 8-12 whole raw eggs a day for the cholesterol.


Yes I made this meme just for you lol.

Anyways I am interested in your journey. Which (workouts/muscle groups) do you most connect with?

[quote]JoabSonOfZeruiah wrote:
Yes I made this meme just for you lol.

Anyways I am interested in your journey. Which (workouts/muscle groups) do you most connect with?[/quote]

Lol, thanks.

I took the suggestion, and added a pulldown variant that at least hits the rear delts somewhat during my back day. Basically gironda sternum chinups meets pulldowns.

But I’ll probably ALSO add some lying rear delt raises on chest/shoulder/tri day. :wink:

Basically these, but with a narrow overhand grip, and on a pulldown machine. They seem to hit my rear delts decently well.

In. I want to follow this and see how you cope. x2 on doing rear delt work, ever since putting more effort into them my shoulder have a more round look to them and my upper back looks thicker.

Just did 30 reps of squats at bodyweight. Video should be showing up in the beginner’s 20 rep squat thread soonish.

Morning bodyweight of 155.1. Work was shitty today, didn’t even get a chance to eat lunch until after 5pm. It’s now 11pm and I’m still not quite done with stuff today. I just took a ‘break’ while waiting on some guy so I could come home, squat, and then get back on. Lame.

Anyway, did NOT hit caloric needs today. 2100 or so. Maybe a bit more. I hope I never have another day like this again work-wise. Screwed everything up, including time with [ex?] gf.

EDIT: I managed to get another 500ish calories in last night. Video of squats is here: http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_beginner/20_reps_squat_challenge?pageNo=1#5352716

Fri: I don’t think I did anything except pick up PVC for a foam roller, and do some serious rolling
Sat: combined chest/shoulders/tri back/bi day … x2 – and lots of rest
Sun

And the update screwed up. Dammit.

Sunday & Monday: R&R. Spending lots of time with girlfriend before she leaves the country for 2 months.

Tuesday (today):

Chest/shoulders/tris.

Foam rolling and lacrosse balling made my elbow pain completely disappear with guillotine presses. Feeling some fatigue toward the back of my shoulder though. Need to make that go away.

Guillotine presses: 3x10x115

Shoulder work … a few BTN presses. I’m really lost on what to do for my shoulders. I know the answer is somewhere between heavy partial lateral raises, high-rep lateral raises, and overhead pressing, but I’m lost between all the different ways to do that. I saw claims from back in the day that BTN presses can help widen the shoulder girdle. After seeing what ART training can do over time, I’m thinking there might be some validity to the idea. It doesn’t really get wider, just things reconfigure themselves a bit and it appears wider.

Tricep rope pulls: 2x10x60 + 1x12x50 – I’m definitely getting stronger in these

Creatine still seems to be making me sick. I’m using a fruit punch flavored one, and something about it is making me sick 10-20 minutes after drinking it. Feeling sick from creatine is apparently fairly common. The recommendation is to mix pure CM with warm grape juice, and/or try CEE, and/or just try different brands. I’d really rather not feel sick from it.

Friday I picked up some liquid fish oil with a lemon flavor. Seems to mix well into a chocolate-flavored shake. One tablespoon in a single shake is equivalent to something like 20ish grams of fish oil softgels.

overhead barbell pressing has been the absolute best thing for my shoulders. I used to rely on dumbbell presses and lateral raises, and I never had good shoulders. I didn’t like barbell pressing because it was uncomfortable. Now that’s pretty much all I do for my shoulders, and they look 10 times better than they used to. I do them strict, and standing. As for the shoulder girdle width thing, forget about that. You don’t know if that’s an issue for you until you’ve actually got some muscle. Put on significant muscle in your shoulders, and then decide if that’s really an issue. I always thought my structure sucked for adding muscle and looking good, until I added the muscle. Basically, those sorts of issues tend to work themselves out.

[quote]flipcollar wrote:
overhead barbell pressing has been the absolute best thing for my shoulders. I used to rely on dumbbell presses and lateral raises, and I never had good shoulders. I didn’t like barbell pressing because it was uncomfortable. Now that’s pretty much all I do for my shoulders, and they look 10 times better than they used to. I do them strict, and standing. As for the shoulder girdle width thing, forget about that. You don’t know if that’s an issue for you until you’ve actually got some muscle. Put on significant muscle in your shoulders, and then decide if that’s really an issue. I always thought my structure sucked for adding muscle and looking good, until I added the muscle. Basically, those sorts of issues tend to work themselves out.[/quote]

I found the exact opposite with overhead BB pressing. I got pretty strong on it (and DB pressing) but my shoulers never really grew all that much. I haven’t overhead pressed in a while now (maybe a month ago but with real light DBs for very high reps) and I’ve focused on high rep lateral/rear delt raises with good results. I also always found that overhead pressing made my shoulders feel dodgy, it could have been a form issue but there’s nothing wrong with my shoulders anymore.

Lorez: keep up your training man. Prove me wrong about your methods. As for the creatine, CEE tastes like absolute shit and I noticed no benefit when I used it a while ago. I have been meaning to start using creating mono again recently but haven’t got round to it. Are you using a creatine product that has lots of other stuff in it too? Maybe try just straight creatine.