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InfantryMuscle
11-28-2010, 01:23 PM
Well Im a 25 y/o solider in the Army, 5'10 235 lbs, recently had a cyst removed from my right pec in October, so haven't been lifting much as of late. Found this site during my two week stay home and heal up phase, and was pretty intrigued, so I'm trying it. I hope to gain strength and some size, just like everyone else on here using the program haha Gonna follow the 4 day a week plan, as I have a very busy schedule and I also run and do quite of bit of rucking (forced marches with weighted packs) during the week. Here goes:

Monday "A" w/o 21 Nov
Bench
225x6
235x6
245x6
255x6
265x6
265x5+2+1+2

Barbell Rows
185x6
195x6
205x6
215x6
220x6
220x6+2+2+2

Mil Press
95x6
105x6
125x6
135x6
140x6
140x6+2+1+2

Pulldowns
70x6
85x6
100x6
100x6
115x6
115x6+2+2+2

/Triceps Pushdowns
35x6
43x6
50x6
58x6
58x5
58x6+2+2+2 (this stack only has a single pully so weights aren't numbered as high, but weight feels heavier)

Next day not really any soreness, which I liked, back a little sore, but I just chalk that up to not doing much for a month

InfantryMuscle
11-28-2010, 01:28 PM
Wed "B" w/o 23 Nov 2010

Squats
185x6
205x6
225x6
245x6
265x6
270x6+2+2+2 (first time doing squats since leaving Iraq in Sep of last yr, just been too beat up from work to do them, but finally gonna commit to finding a way to do them and just suffer through Army runs)

Rack Pulls
225x6
315x6
365x6
385x6
395x6
405x6+2+2+2 (never done these before, but I love deadlifting, so hoping these will help my full deadlifts)

Barbell Curls
70x6
80x6
90x6
95x6
95x6
100x6+2+2+2(my bis are really weak, and I can't seem to get them to grow, however had great pumps from this and felt a little sore next day)

All in all good workout, soooo sore next couple of days though, but then again haven't done much lately, so Ill see how next week is.

InfantryMuscle
11-28-2010, 01:33 PM
Fri "A" w/o Nov 25 2010
Incline bench[/U
165x6
185x6
205x6
215x6
225x6
235x6+2+1+1

[U]DBell OH Press
60x6
70x6
75x6
75x6
75x4
70x6+2+2+2

Pulldowns
70x6
85x6
100x6
115x6
115x6
115x6+2+2+2

Straight Bar Pushdowns
35x6
42x6
50x6
50x6
50x4
42x6+2+2+2

Back was extremely sore, so I just skipped rows so as to be a little more fresh for deadlifts the next day

InfantryMuscle
11-28-2010, 01:37 PM
Sat "B" w/o 26 Nov 2010
Deadlifts
225x6
315x6
365x6
375x6
385x6
385x6+2+2+2 (extrememly challenging on the cluster, almost passed out twice, I like the challenge tho!)

Leg Press
180x6
270x6
320x6
360x6+2+2+2 (using weighted sled, didn't know the sled's weight so just listed actual weights loaded)

DBell Curls
30x6
35x6
40x6
45x6
40x6
40x6+2+2+2

Not listed calves and abs and forearms, as I don't see that as a big deal to post, but I'm doing calves on B w/o days and forearms and abs on Tues and Thursdays. Hopefully next week won't be so sore, as the B w/o's are killing me right now, super sore today still, but hoping I'll adapt over time.

xtian
11-28-2010, 01:40 PM
Excellent work bro!

Thank you for your service.

InfantryMuscle
11-28-2010, 03:53 PM
Thanks, I appreciate it

Off Road
11-29-2010, 06:49 AM
Yes, thanks. And keep up the good work in the gym.. Strong stuff.

Kiff
11-29-2010, 12:41 PM
Noble profession mate, im in the UK but firm :thumbup: anyhow.

Also some very good numbers concisdering you have had some time off, great to see some new faces around in here! It is such a good routine!

InfantryMuscle
11-29-2010, 08:36 PM
Yeh I'm glad I found this site, I got so de-motivated lately from being in the gym, like I couldnt wait for the Army day to end to get in the gym, but once I was there I was tired and just not mentally into it, this allows me to lift heavy and hard, but rest a good bit too during the week, which I love! I don't have trouble gaining weight or size at all, think ectomorphic, it's the staying lean I have trouble with. When I was stationed in Alaska from 2006-2009, 08-09 being in Iraq, I was easily at 260-270lbs benching 425, but it kinda worked against me in Iraq being so heavy, so I'm hoping to find a happy medium with this plan, liking it so far, just hoping my legs and spinal erectors adapt to the brutality of the "B" workouts! haha

InfantryMuscle
11-29-2010, 08:43 PM
"A1" w/o as I've now dubbed it Mon 29 Nov 2010

Bench
235x6
245x6
255x6
265x6
265x6
265x6+2+2+2 *up a total of 2 reps on cluster from last week, next week gonna try for 270

Barbell Rows
185x6
195x6
205x6
215x6
225x6+2+2+2 *up 5 lbs on cluster this wk, skipped 5th set, back and hams still sore from Sat

Mil Press
95x6
115x6
125x6
135x6
140x6+2+2+2 *got all reps on cluster, hoping that HCT-12 strengthens my delts, as they've always been weak imo

Pulldowns
70x6
85x6
100x6
115x6
130x6
130x6+2+2+2 *very impressed with this actually, a whole 15 lbs on 5th and cluster set

Triceps Pressdowns
35x6
42x6
50x6
57x6
57x6+2+2+1 *pretty beat at the end of this, surprised I was weaker than last week, usually pretty strong on these

InfantryMuscle
11-29-2010, 09:02 PM
K I got a question that's really bothering me, maybe I'm overthinking, but the working sets; does it matter how many you do, b/c obviously if I only do 3, I can be much stronger on my clusters, however I fail to see where only 3 working sets and one cluster can really stimulate large muscle groups. I guess what I'm asking is what is the happy medium here? Where is the point that you're able to put good effort into clusters, but also have had stimulated the muscle as much as possible without overtraining?

xtian
11-29-2010, 10:27 PM
K I got a question that's really bothering me, maybe I'm overthinking, but the working sets; does it matter how many you do, b/c obviously if I only do 3, I can be much stronger on my clusters, however I fail to see where only 3 working sets and one cluster can really stimulate large muscle groups. I guess what I'm asking is what is the happy medium here? Where is the point that you're able to put good effort into clusters, but also have had stimulated the muscle as much as possible without overtraining?



How many sets should it take to hit my 6RM for the day?

This is the autoregulation aspect of the training. Some days will be easy while others will feel tougher for the same weights and increments. This is the autoregulation aspect, the bio-feedback, the working to your strengths and hitting a higher 6RM on a good day, or hitting the same as you did last time, or even falling short on a bad day and working with whatever 6RM you hit so as not to grind out a session when your body is obviously not up to the task.

This is how each exercise is performed. It is a case of feeling out and working with your absolute best for that training session, working with your body to give it the greatest possible stimulation for growth when it can take it.

Once past a certain amount of training experience, strength gains are not linear, so all you are looking for is a trend upwards. So, over the course of four weeks, you may experience all of the above, but the cumulative result will still be upwards progress.

With that said, the aim is still to attempt to break your records every session. Autoregulation isnít an excuse to quit when it gets tough. Autoregulation allows your body to make the decisions, not you. So if your bodyís ready to hit a PR that session, make sure you put in the effort so that it can. If it is not ready then there will be no PR, but it wonít be for lack of trying. You canít force progression, but you have to give it a chance to happen. If you are not willing to push for a record every time you hit the gym, this program is not for you.

Do not work your way up in tiny micro-increments. If you are particularly strong, youíll be there all day going up in five-pound steps, but by the same token donít jump up too quickly. Just feel your way up. So some days, you could be more, the same or fewer sets. I know this is open to interpretation, but it is easier in practice than on paper, which is why youíll need to play around with it, and get a feel for how to train this way, before settling in to the program properly. We are with you every step of the way. Donít panic!


Personally, I have been doing about 3 working sets lately. Don't think there is a right or wrong answer, as you should be listening to your body (autoregulation)

Kiff
11-30-2010, 02:25 AM
I average about 3 sets ish

Off Road
11-30-2010, 06:29 AM
I do about 5 ramping (warm-up) sets and then the one work-set and clusters on my first lift. After that, I only get about 3 ramping (warm-up) sets because the body is ready to lift at that point.

Nice weight being used in the workouts.

InfantryMuscle
11-30-2010, 04:34 PM
K I appreciate the feedback, so the whole goal is more beating the previous weeks cluster, not so much feeling it the next day, which usually means doing about 6 or 7 hard working sets for me personally. I dunno I think I'm gonna stick to what I'm doing so far, maybe only do 5 working sets and then the cluster, but I just think mentally I need to feel like I'm doing enough. I honestly have a hard time leaving the gym, it usually takes an angry phone call or two from the wife to get me to head home haha