Firehawk's Journal to Fitness - Fat Loss Phase 2 - Page 9

gcs118 · 06-Feb-05, 01:16 PM

I hate how they make it look so easy lol. Yeah that's one big dude, too. I can't wait for the day for that barbell to bend like that for me

**Firehawk** · 06-Feb-05, 01:45 PM

I say the same thing every time I am doing rack pulls lol.

**Firehawk** · 06-Feb-05, 02:19 PM

Here's the new routine I'm thinking of going with. Feel free to voice opinions.

Monday:
Squats 2 x 5
Box squats 2 x 4
Heavy Good Mornings 2 x 5
BB Calf Raises 2 x 10

Tuesday:
Wide grip flat bench 2 x 6 (index fingers on the rings)
Decline medium grip bench 2 x 6 (pinkies on the rings)
DB Shoulder Presses 2 x 5
Upright rows 2 x 8

Thursday:
Dead lifts (rotate variations each week on 3" box and regular) 2 x 5
reverse hypers, pull thrus or glute ham raise 1 x 10-15
Bent over rows 2 x 4
Reverse grip narrow grip pull downs 2 x 6
Standing wide grip curls 2 x 8 (or any curl here)

gcs118 · 06-Feb-05, 02:46 PM

I know you like the low volume, but do you think 2x5 is really enough, especially for major lifts like the deadlift? What if you had a couple heavy doubles or singles after the 2x5?

**Firehawk** · 06-Feb-05, 04:27 PM

Nope I think it's plenty. Some of the huge powerlifters i talked to tell me the single number one biggest problem beginners have (beginners = less than 5 yrs training consistently to them) is too much volume. This routine he recommended to me, powrelifting routine made to put mass on. I asked if it would work while cutting and he said yes just slower, but strength should always continue to rise.

I had same concern at first with the volume. He said to just try it for 12 weeks and I'll be amazed.

Make sense to me anyway, your body doesn't need much to adapt ya know? I'm not saying 5x4 is bad either, i liked it, it's just catching up with me now that I do BJJ training too. I think lower volume can work just as well or better.

See this is the problem with reading too much. When i tell people I would rather know the "practical side" instead of the theoretical side, they call me ignorant. Th'ats not it at all. All the data from the theoretical side conflicts, so you aint gonna know until you try it. I trust this guy. I'm going to give it a whirl soon here.

This came from that same guy in that video clip doing the rack pulls. Wouldn't u want advice form someone that size man? I'm all ears lol.

**Firehawk** · 06-Feb-05, 05:02 PM

The thing that's unique with these work sets is they are supposed to be when u are fully recovered, and this does not include any warmup sets.

If you need 5 mins to be fully recovered to go again on another set, then that's how long u take. Otherwise you doing it wrong. That's how it's gonna be for me. I need to also be properly awarmed up for each exercise. So while it doesnt look like alot, my intensity should go to a new level. We'll see how it pans out.

**Firehawk** · 07-Feb-05, 06:35 PM

Legs

Box Squats

45 x 5
75 x 5
105 x 5

135 x 5
145 x 5
145 x 4
Hard. I had pretty good form for the most part.

BB Calf Raises

315 x 8
315 x 8
315 x 8
Easy. 325 next

Straight Leg Deadlifts

135 x 5
225 x 5 (felt a pull in my lowr left back. Didn't hurt bad but it hurt a bit).
275 x 4 felt that pull again on the last 2 reps.
275 x 4 felt it again on all the reps. Was going to ad dmore weight and more sets but stopped. Last thing I need is a back injury.

That's it. Still working out the bugs with my squat form, but I think i'm getting it now. We'll see.

gcs118 · 07-Feb-05, 07:10 PM

Very nice SLDLs, your weight on those is pretty serious.

**Firehawk** · 07-Feb-05, 08:40 PM

It was better, i was upt o 285, then slacked on a leg workout, took vacation from it, so relaly haven't hit it that hard. 275 felt real heavy.

gcs118 · 07-Feb-05, 09:01 PM

Quote:

Originally Posted by Firehawk

275 felt real heavy.

On SLDLs? No way man

**Firehawk** · 08-Feb-05, 06:18 PM

Chest / Tri's/Shoulders

Ok well I couldn't bring myself to not do a chest specific exercise so I did do one. I have changed my routine to something like i posted a page ago but not exactly that way lol. I just did what i felt. Anyway, I've already lifted more weight since i've changed and it still feels pretty taxing believe it or not. My intensity was way up.

BB Flat Press

135 x 6
165 x 4
195 x 2

210 x 5 (thought this would be the right weight but i got it "fairly" easily which made it a warmup set, not a working set, so I went up another 5 lbs).
215 x 5 Barely got this so I stuck with it.
215 x 4 Wanted 5, barely got 4. I'll stick with 215 next week. I waited 5 minutes between my working sets (Until i felt fully recovered).
I so can't wait to get 225 for 5 reps

. That's going to be fun. I struggled so long to get it for a max!

(Eliminated Incline Presses, added Decline Press)
BB Decline Press

185 x 3 easy (trying to find the right weight)
195 x 2 easy
200 x 5 Wide grip on accident

200 x 5 Medium Grip
200 x 5 Medium Grip
I just wanted 2 sets of 5 here with Med grip but didnt realize i used wide grip until i was 3 reps into the set lol. So i just added one more set of Med grip. Next week will be 2 x 5 med grip.

BB Close Grip Press (couldn't find myself to eliminate this)

155 x 5

175 x 5 pretty tough
175 x 5 pretty tough
Going to 180 next week.

BB Upright Rows

115 x 5 easy
125 x 5 Lost form on last rep, was real hard.
I was supposed to do 2 sets of 8-10 reps. OOPS. DIdnt' even remember that until i was done with the 125 set lol. So i dropped the weight.

95 x 8 Slow, perfect form.
95 x 8 Slow, perfect form, last rep was pertty tough. Ill go to 100 next week

So that's day 1 of 3 of my new routine thus far. The intensity is jacked up because I only have 2 working sets to focus on, and they are all out sets. I get to rest until im recovered fully and then go for the second set. I think it will work for me for the next 12 weeks. We'll see.
I didnt feel all beat to hell like i was feeling on the 5x4 routine.