Page 1 of 2 12 LastLast
Results 1 to 25 of 42

Thread: Body by Alex

  1. #1
    Senior Member
    Join Date
    Feb 2012
    Posts
    567

    Body by Alex

    I hired Alex Viada on here to get my strength in the big 3 up over the next several months. From there, I want to lean out while maintaining that strength then transition into BB mode. I would like to hit 3/4/5 for reps before leaning out. But the biggest thing is I want to KEEP that strength, so I don't care if it takes a year to lean out as long as the strength remains. I am fucking tired of leaning out and losing all the strength I work hard for.

    I figured I would log here since this is his primary site.

    Just a quick background..

    Got 3/4/5 pretty easily 2 years ago on the big 3, but I was a fat 245-250. I am 6'5". Leaned out to 210 that same year and it has been a struggle to get the strength back, so I hired Alex. I have been fighting lower back pain since I hit my growth spurt in middle school from 5'8" to 6'5". I took time off from lifting heavy the last 2 months and it actually made my back worse. I am convinced I will just live with it forever, so I may as well lift heavy while I still physically can.

    I am currently 223-225 in the morning. A little smooth, some belly fat, but not nearly as obese as I was at 250.
    Last edited by FearFactory; 03-14-2013 at 09:09 AM.

  2. #2
    Senior Member
    Join Date
    Feb 2012
    Posts
    567
    ‎3/10/13

    DE Lower

    Speed Squats
    185 x 3 x 8

    Split Jerks
    95 x 6
    115 x 6
    135 x 6
    155 x 4

    Good Mornings
    Arched back, 45-50 degrees
    95 x 6
    115 x 6
    135 x 6
    185 x 6
    205 x 6
    225 x 6

    Leg Press
    5pps x 8
    5pps x 16
    4pps x 20

  3. #3
    Senior Member
    Join Date
    Feb 2012
    Posts
    567
    3/12/13

    ME Bench
    Index on rings.
    bar x 20
    135 x 5
    185 x 5
    225 x 3
    245 x 1
    265 x 1
    285 x 1 (really fast for 285)
    305 x 1, spotter touched bar but I didn't feel any weight come off.
    315 x 0, just wanted to feel it. Failed 4 inches off chest, whatever
    225 x 10, really easy

    Skullcrushers
    with 45 lb barbell
    95 x 4
    95 x 6
    95 x 6
    these are the weights he wrote down, I could have done 20 reps.

    Floor Press
    135 x 8
    185 x 6
    225 x 7
    225 x 7
    Unloaded pause at the bottom. These are tough.

    Pendlay Rows
    135 x 8
    185 x 6
    205 x 4
    205 x 4
    185 x 10

    These feel awful right now. Need to get my low back used to bearing weight again.

    Hanging Leg Raises
    3 x 12
    Last edited by FearFactory; 03-14-2013 at 09:06 AM.

  4. #4
    Cardio bunny Alex.V's Avatar
    Join Date
    Feb 2001
    Location
    Duke
    Posts
    41
    Floor press. I do love it. Very much.
    "Except Belial. He knows everything. This isn't a sarcastic attack, either. He really knows everything." -----Organichu
    "Alex is all knowing and perfect"-----Jane (loosely paraphrased)
    -515/745/700 bench/deadlift/squat
    Current mile time: 4:23
    Marathons: 3
    Century races: 3
    Ironmans: 1
    Ultramarathons: 1
    Current supps: http://www.atlargenutrition.com/prod...covery/results

  5. #5
    Senior Member GazzyG's Avatar
    Join Date
    Oct 2010
    Location
    Melton Mowbray, England, UK
    Posts
    3,272
    Excellent! I can vouch that Alex is a legend, lol!

    And boy, you're starting off with some serious strength already with the Bench!

    Also, why does Body by Alex sound like a celebrity cologne...?
    Last edited by GazzyG; 03-14-2013 at 09:17 AM.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  6. #6
    Senior Member
    Join Date
    Feb 2012
    Posts
    567
    Quote Originally Posted by Alex.V View Post
    Floor press. I do love it. Very much.
    I feel like it is the exact sticking point I had on the 315. Maybe a bit higher, but I can't dig holes in the floor to let my elbows go lower lol. God damn long arms I have.

    Quote Originally Posted by GazzyG View Post
    Excellent! I can vouch that Alex is a legend, lol!

    And boy, you're starting off with some serious strength already with the Bench!
    Thank you. Funny thing is I did nothing but DB Bench the last 2 months. I am thinking there is some carry over there. Either that or I fixed my form, because I couldn't sniff 275 2 months ago.
    Last edited by FearFactory; 03-14-2013 at 09:20 AM.

  7. #7
    Senior Member
    Join Date
    Feb 2012
    Posts
    567
    3/14/13

    ME Squats
    Bar x 10 x 2, it was fucking freezing today, had to bar for two sets to warm up
    135 x 5
    185 x 3
    225 x 3
    275 x 3
    295 x 1
    315 x 1
    335 x 1
    355 x 1

    250 x 6 x 2

    Narrow, ATG (as far as I can possibly go), pause at bottom
    135 x 8 x 2
    135 x 10

    SLDL
    135 x 10
    185 x 10
    225 x 10 x 3

    Cable Pull Throughs
    120 x 10 x 2
    120 x 13

  8. #8
    Senior Member
    Join Date
    Feb 2012
    Posts
    567
    3/16/13

    DE Upper

    Paused Bench
    135 x 6 x 2
    155 x 3 x 5
    Paused and explosive.

    Plyo Smith Bench throws
    50 x 6 x 2
    70 x 4 x 2

    DB Rows
    Like BB rows but with two DBs
    55's x 10
    65's x 10 x 2
    55's x 20

    Pullups
    Neutral grip
    BW x 12
    BW x 8

  9. #9
    Senior Member
    Join Date
    Feb 2012
    Posts
    567
    3/17/13

    Light conditioning
    1.5 miles: 14 mins

  10. #10
    Senior Member
    Join Date
    Feb 2012
    Posts
    567
    I haven't had this feeling in 2 years...

    That nervous/anxious feeling you get the day before you are supposed to slay big weights.

    Good sign.

  11. #11
    Senior Member
    Join Date
    Feb 2012
    Posts
    567
    3/19/13

    ME Upper

    Bench
    135 x 5
    185 x 3
    225 x 1
    245 x 1
    265 x 1
    275 x 1
    290 x 1 (absolute max today, stopped there)
    Not fun when bench drops 15 lbs, but I was sick yesterday so maybe that is why.
    225 x 6
    225 x 6, wide grip paused on chest
    225 x 6, wide grip paused on chest

    DB Flies
    3:1:3 cadence
    35's x 10
    1:00
    55's x 6
    1:00
    55's x 4
    1:00
    45's x 7

    Rope Pushdowns
    3:1:3 cadence
    90 x 10
    0:30
    80 x 7
    0:10
    70 x 6
    0:10
    60 x 5

    Military Press
    95 x 3
    135 x 3 x 3

  12. #12
    Senior Member
    Join Date
    Feb 2012
    Posts
    567
    3/21/13

    ME Lower
    Squat
    Bar x 10
    135 x 5
    185 x 5
    225 x 3
    275 x 3
    315 x 1
    335 x 1
    355 x 1
    380 x 1

    Hypertrophy Sets
    1 minute rests
    225 x 8 x 4
    Brutal lol

    SLDLS
    135 x 10
    185 x 6
    225 x 6
    275 x 6 x 2

    Back felt phenomenal. Daily stretching plus rolling is paying off big time. #feelsgoodman.jpg

    Barbell Lunges
    Alex gonna laugh at me for this one
    Target was 135 x 10/10 x 3 with 1 minute rests. HAHA

    115 x 10
    95 x 6 (lol)
    65 x 10 (bigger lol)
    I am out of shape.

    Seated Calf
    5:5:5:5 cadence
    1 min rests

    45 x 10 x 4

    I won't be walking very much the next cpl days LOL.

    Vid of my 355 squat to show how well DE days are working for my squat. I never had pop like that out of the hole ever. My squats are normally slow the entire rep.

    Note: those are inzer knee sleeves unbuckled, that is why they look like wraps. They just give some support. I hate neoprene sleeves because they fucking stink after 1 session.

    Last edited by FearFactory; 03-21-2013 at 06:58 PM.

  13. #13
    Moderator joey54's Avatar
    Join Date
    Jan 2001
    Location
    Palmyra, PA
    Posts
    5,730
    Move the bar up, bring your hands in a tad, and keep your wrists straight. That'll help with hunching over. Work to keep your elbows under the bar.


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

    Just get under the bar!

  14. #14
    Senior Member
    Join Date
    Feb 2012
    Posts
    567
    Quote Originally Posted by joey54 View Post
    Move the bar up, bring your hands in a tad, and keep your wrists straight. That'll help with hunching over. Work to keep your elbows under the bar.
    Thanks

    I'll try it Sunday on my DE day, but I think I am always going to have some hunching. Honestly, that was way less than normal for me lol. Normally I am GMing way worse out of the hole.

    I think it will get less and less as my hips loosen up. 3 weeks ago I couldn't even squat 135.

    Edit. I normally do bring my hands in a bit closer, but my chest was so sore from last upper day I had zero flexibility even after warming up with a broom.
    Last edited by FearFactory; 03-21-2013 at 07:24 PM.

  15. #15
    Senior Member
    Join Date
    Feb 2012
    Posts
    567
    No back pain today, just mild soreness. I think I finally figured out how to manage whatever condition I have (anterior pelvic tilt?)

    I can't wait to deadlift heavy.

  16. #16
    Senior Member GazzyG's Avatar
    Join Date
    Oct 2010
    Location
    Melton Mowbray, England, UK
    Posts
    3,272
    355 squat looked easy-mode, bud. Good stuff!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  17. #17
    Senior Member
    Join Date
    Feb 2012
    Posts
    567
    Thanks Gaz, feeling much better.

    3/23/13

    DE Upper
    Speed bench, pause on chest
    135 x 6
    155 x 3 x 7

    Lateral Raises
    Don't laugh, I don't really ever do these.

    15 x 10
    :45
    15 x 10
    :45
    10 x 20
    :10
    10 x 10

    Ply Bench
    50 x 6
    70 x 6
    50 x 6

    Rope Pushdowns
    3:2:3 cadence, brutal

    80 x 6
    1:00
    80 x 6
    :10
    80 x 6
    :10
    70 x 6

    Close Grip Bench
    ez bar
    115 x 6
    115 x 7, 3:1:3 cadence

    That was it. The ez bars suck at my gym, so the bar just kept slipping even chalked up. Put a lot of stress on my wrist so I shut it down.

  18. #18
    Senior Member
    Join Date
    Feb 2012
    Posts
    567
    3/24/13

    DE Lower
    Squat
    Straight speed squats
    Bar x 10 x 2
    135 x 6
    155 x 3
    185 x 3 x 8

    Split Jerks
    135 x 6 x 3
    155 x 4
    175 x 2
    Pausing at the bottom for a second.

    Squats - Conditioning
    135 x 20
    :30
    135 x 20
    :30
    135 x 20

    /puke

  19. #19
    Senior Member GazzyG's Avatar
    Join Date
    Oct 2010
    Location
    Melton Mowbray, England, UK
    Posts
    3,272
    Three lots of consecutive 20 reppers? Bastard!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  20. #20
    Senior Member
    Join Date
    Feb 2012
    Posts
    567
    Quote Originally Posted by GazzyG View Post
    Three lots of consecutive 20 reppers? Bastard!
    Yes, brutal!

  21. #21
    Senior Member
    Join Date
    Feb 2012
    Posts
    567
    3/26/13

    ME Upper
    Bench - Pinkies on the rings = pretty much close grip for my long ass arms.
    Bar x 10 x 2
    135 x 5
    185 x 3
    225 x 3
    245 x 1
    265 x 1
    275 x 1
    285 x 1
    295 x 1 = PR at this grip and better than last week's normal grip, so that's good.

    Bench - wide grip, index 1 finger outside rings
    1 second pause at bottom
    225 x 6 x 2

    I fucking love these, hits my off the chest trouble area so well.


    DB Flies
    35's x 10
    1:00
    55's x 6
    1:00
    55's x 5
    1:00
    45's x 6
    Awesomely painful pump

    Split Jerks
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    205 x 0, stumbled and missed lockout. got it moving just fine though

    Rope Pushdowns
    80 x 8
    :30
    70 x 8
    :10
    60 x 7
    :10
    50 x 8

  22. #22
    Senior Member
    Join Date
    Feb 2012
    Posts
    567
    3/27/13

    "ME" Lower
    Deads
    135 x 6
    185 x 6
    225 x 4
    275 x 1
    315 x 1
    365 x 1
    405 x 1, easy
    Obviously not a max, just testing the waters here per instructions. Didn't feel anything in the back at all. Loose belt.

    Squats
    High bar, as low as possible for me
    185 x 8 x 4
    1 minute rests

    Front Squats
    First time doing these, yes I am srs
    135 x 10
    185 x 6 x 2
    135 x 15
    Couldn't hit 20 But wait my legs are like twice as long as most, so is that 30 reps then?

    Barbell Lunges
    I just can't get the hang of these, they destroy me
    115 x 10/10
    1:00
    115 x 6/6
    That was it, lower back hurt for some reason.

    Leg Press Calf
    5:5:5:5 cadence, brutal
    3pps x 10
    1:00
    3pps x 10
    1:00
    3pps x 6
    :30
    3pps x 4
    Last edited by FearFactory; 03-28-2013 at 07:05 AM.

  23. #23
    Cardio bunny Alex.V's Avatar
    Join Date
    Feb 2001
    Location
    Duke
    Posts
    41
    405 easy? Right on. Abuse commencing.
    "Except Belial. He knows everything. This isn't a sarcastic attack, either. He really knows everything." -----Organichu
    "Alex is all knowing and perfect"-----Jane (loosely paraphrased)
    -515/745/700 bench/deadlift/squat
    Current mile time: 4:23
    Marathons: 3
    Century races: 3
    Ironmans: 1
    Ultramarathons: 1
    Current supps: http://www.atlargenutrition.com/prod...covery/results

  24. #24
    Senior Member
    Join Date
    Feb 2012
    Posts
    567
    Quote Originally Posted by Alex.V View Post
    405 easy? Right on. Abuse commencing.
    Wait, I mean....it was hard...


    No but seriously, I think a 465 next ME day would be a good transition. Then maybe a 5 plater after that. I am not gonna an idiot this time though. If something feels off, then I won't blow it

    I am not in any rush.
    Last edited by FearFactory; 03-27-2013 at 06:56 PM.

  25. #25
    Senior Member
    Join Date
    Feb 2012
    Posts
    567
    3/28/13

    Pendlay Rows
    135 x 6
    185 x 6
    205 x 4
    225 x 4 x 2
    135 x 15
    1:00
    135 x 15

    Neutral Chins
    BW x 10 x 2

    Concentration Curls
    25's x 10/10
    1:00
    30's x 8/8
    :30
    30's x 4/4

    Hanging Leg Raises
    BW x 10 x 3

    Planks
    3 x 60 secs
    Each set had 3 x 10 secs of pulling naval to spine
    Last edited by FearFactory; 03-28-2013 at 06:10 PM.

Similar Threads

  1. 9 Weeks with Alex Azarian
    By jAy_Dub in forum Members' Pics and Videos
    Replies: 11
    Last Post: 11-26-2009, 08:03 AM
  2. Alex the famous african grey parrot has died
    By Sumorai in forum General Chat
    Replies: 5
    Last Post: 09-12-2007, 09:25 PM
  3. Anybody know Alex Jones?
    By Reinier in forum General Chat
    Replies: 0
    Last Post: 04-20-2004, 02:23 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •