Bill's conquest for strength & size.

[hitmaniac]

great routine, keep it simple and ensure its hard and you will grow. I'm new to high intensity style training as I used to waste hours in the gym and bein tall and thinner that is a waste of time. all about stimulating the nervous system!

[BendtheBar]

Great to see the progress coming. Keep rolling.

[mr_bigmuscles]

Great progress Bill! 10 chins is impressive. what's your height/weight if you don't mind disclosing?

Also: with chins, you might consider throwing in some weighted chins along with your 1 set max idea. I don't know if that is "working" for me per se, but it felt way badass to go from 2 reps with 25lbs to 3 reps.

[WilldBill88]

Originally Posted by mr_bigmuscles

Great progress Bill! 10 chins is impressive. what's your height/weight if you don't mind disclosing?

Also: with chins, you might consider throwing in some weighted chins along with your 1 set max idea. I don't know if that is "working" for me per se, but it felt way badass to go from 2 reps with 25lbs to 3 reps.

Thanks, mr_bigmuscles

I'm 6'1 and last time I checked I was around 170lbs, don't have access to a scale, I keep forgetting to ask my gym if theres a scale somewhere to see what I currently weigh. Could be more or less now..

For Chin-Ups, the program says 5 sets of 5, not quite strong enough or not enough endurance to complete all 5 reps for sets. I guess I just felt like doing a 1 set max that day. Weighted chins are a thought but, I feel (or want) I need to get better with my body weight first.

[WilldBill88]

Tuesday, September 11th. 2012
Workout A

Warm-Up: Light Jump-Ropes

Back Squat
1x12x45 (Warm-Up)
1x5x155
1x5x175
3x5x190

Chin-Ups
5,5,3,3,3

Bench Press
1x10x45 (Warm-Up)
1x5x75 (+5)
1x5x95 (+5)
3x5x115 (+5)

Reverse Arm Curls
2x10x40

Standing Machine Calf-Raises
3x10x60

Pretty good workout, squats felt a little heavy but made all my reps. Uped my bench 5lbs hoping to add another 5lbs soon.

[BendtheBar]

Good to see that consistent bench progress. 135 won't be long.

[hitmaniac]

what do you guys find more effective for overall body strength, deadlift or clean and jerk?

[WilldBill88]

Had a good workout today. Was a little more fired up this morning cause I got promoted the other day!

Friday, September 14th. 2012
Workout B

Front Squat
1x12x45 (Warm-Up)
1x5x120 (+5)
1x5x140 (+5)
3x5x160 (+5)

Bent-Over Barbell Rows
1x10x45 (Warm-Up)
1x5x65 (+5)
1x5x85 (+5)
3x5x105 (+5)

Shoulder Press
1x5x60
1x5x70
3x5x80 (+10)

Deadlift
165x5
195x5
225x3
225x3
*Gym was out of chalk and my grip was slipping on the 3rd rep. Felt I should do an extra set since I didnt make 5 reps...

[BendtheBar]

Originally Posted by hitmaniac

what do you guys find more effective for overall body strength, deadlift or clean and jerk?

Deadlift. But the clean and jerk is certainly a quality exercise.

[BendtheBar]

Originally Posted by WilldBill'88

Had a good workout today. Was a little more fired up this morning cause I got promoted the other day!

Congrats!