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Thread: 70sBigAl Training

  1. #1
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    70sBigAl Training

    Hi all, name's Al. Used to compete in strongman and dabbled in powerlifting, had to stop several years ago due to time (busy job and family commitments). I have reunited with the barbell and have been back to training since October of this year, and my current approach is greatly influenced by the 70s Big blog. I'm mostly focusing on the big four and the Olympic lifts, with some calisthenics thrown in as I have plans to try a GORUCK Light here early next year.

    Current stats are 5'8", 198#, mid-30s. I was 188# in October, so I've put on about 10 pounds in 5 weeks and the measurements are going up in all the right places. Current maxes are press 115#, squat 260#, deadlift 320#, power clean 175#, bench 185#, snatch 105#, and C&J 150#. Current phase is focused solely on the big four and working the Pendlay progressions for the snatch and C&J as my warm-ups. I just want to keep getting stronger and add bodyweight now, figure I'll hit 210 or so then trim down a bit. I'm only putting up poundages for the main lifts, not accessory stuff.

    Last two workouts....

    11/16/14:

    Standing Press (clean once, press for reps)
    45x5, 65x3, 90x6/6/6/9.

    Power Clean
    80x5, 105x3, 135x5, 145x4, 155x3, 165x2, 175x1 (PR). Doubled my old max, got a new max.

    11/18/14:

    Bench 90x5, 110x3, 130x6/6/6/9.

    Squat 130x5, 170x3, 210x6, 220x4, 230x3, 240x2, 250x1.

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    11/19/14:
    I was rucking on these days but since my pack is currently broken (zipper broke while I was working out in the yard wearing it) I usually go for a run. My strength training days were a bit off this week though, so I'm just using it as an off day today.

    Food Log:
    Breakfast was atypical - I normally have liver, bacon, eggs, and a potato but today I decided since I had some time to whip up some chocolate protein powder pancakes. I had three of those with a tablespoon of natural peanut butter on each one. A little dry, might have to add some milk next time. 62g protein total.

    Lunch was a dozen homemade turkey meat balls (they're a pretty good size) with some shredded cheese and bacon bits on top with baby carrots on the side and ranch dressing. 43g protein here, a bit weak.

    Dinner was two grilled turkey burgers chopped up and tossed in 3 cups of steamed cheesy broccoli with 3 cups of milk. 100g protein here.

    Snacks were a cup of eggnog mixed in with a scoop of chocolate protein powder, 6 pumpkin spice Oreos (those suckers are delicious), and a shot of olive oil to finish off my fats for the day. 38g protein.

    All told - 3174 calories, 243g protein, 240g carbs, 142g fat. Almost perfect for my current macros. I've added some weight so I may need to boost up my calories a bit more so I can keep adding 2 lbs/week.
    Last edited by 70sBigAl; 11-19-2014 at 05:02 PM.

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    11/20/14:
    Driveway workout. 28 degrees and light flurries ain't stopping me. HIIT on the treadmill later tonight.

    Press 55x5 80x3 105x6/6/6/7.

    Deadlift (conv) 160x5 210x3 255x6 265x4 275x3 285x2 295x1.

    Food Log:
    Ate breakfast right after training. 3 eggs, 4 pieces of bacon, cheesy liver and onions, red potato with butter. 60g protein.

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    11/21/14:

    Bench 85x5, 115x3, 145x6/6/6/6.

    Squat 135x5, 175x3, 215x7, 225x4, 235x3, 245x2, 255x1.

    Finished with a calisthenics circuit as part of my GORUCK prep. Pull-ups, push-ups, lunges, eight count bodybuilders, and various abdominal exercises.

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    11/23/14:

    No HIIT today, just couldn't fit it in due to long hours at work.

    Did hit up the gym later that evening though.

    Standing Press (clean once, press for reps) 55x5, 80x3, 110x6/6/6/6.

    Power Clean 95x5, 115x3, 135x6, 145x4, 155x3, 165x2, 175x1.

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    11/24/14:

    Bench Press 85x5, 115x3, 145x6/6/6/7.

    Squat 135x5, 185x3, 235x5, 245x4, 255x3, 265x2, 275x1.

    Finished with a calisthenics circuit. Chin-ups, wide hand push-ups, burpees, side mountain climbers, and various abdominal exercises.

  7. #7
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    Al, glad to have you here and keeping your log. The one thing about a program like the one you are using is that your body will fairly quickly accommodate to it unless you really vary the loading. The other alternative would be a much greater variety of movements. You can keep the volume the same, just switch the exercises every few weeks by alternating through 3-4 by focus. So, for example, deadlifts, back squats, and front squats for lower body.

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    Quote Originally Posted by chris mason View Post
    Al, glad to have you here and keeping your log. The one thing about a program like the one you are using is that your body will fairly quickly accommodate to it unless you really vary the loading. The other alternative would be a much greater variety of movements. You can keep the volume the same, just switch the exercises every few weeks by alternating through 3-4 by focus. So, for example, deadlifts, back squats, and front squats for lower body.
    Thanks Chris. This is an old Doug Young routine, I actually have two more weeks at this then the reps change (it has three 4 week cycles, I'll soon be working in triples and doubles). It just looked fun to try and something to do while I try to convince my gym's owner that Olympic lifting isn't the devil.

    http://ditillo2.blogspot.com/2008/11...k-woodson.html

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    11/27/14:

    Standing Press - 55x5, 80x3, 110x6/6/6/7.

    Conventional Deadlift - 150x5, 205x3, 265x6, 275x4, 285x3, 295x2, 305x1.

    Abs - 100 reps total of four different exercises.
    Last edited by 70sBigAl; 11-29-2014 at 03:32 AM.

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    Training got weird for a while, did one cycle of the Young routine then was off trying to get used to my new schedule.

    I'm now trying to eat at maintenance level to tighten things up a bit and am running the 70s Big LP program. Today was my first workout with this new LP. Warm-up sets not included.

    02/24/15:
    12 minutes of HIIT in the morning.

    Strength training in the afternoon.

    **Standing Press: 105 for 3x5.
    **Full Squats: 225 for 3x5.
    **Chin-Ups: BW for 5,5,4,2,1,2.
    **One-Arm Snatches: 2 min per arm at 10 reps per minute with the 16kg kettlebell, one hand switch.
    Last edited by 70sBigAl; 02-24-2015 at 06:38 PM.

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    02/26/15:

    No HIIT in the morning. Worked late last night, had to run in to work for a few hours early this morning, run home, then in a few hours head right back.

    Did get some strength training in during the lunch break.

    **Bench Press: 135 for 3x5.
    **Deadlift: 275x5.
    **Pendlay Rows: 135 for 3x10.
    **Waiter's Walks: 40 sec per hand with the 16kg.

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    02/28/15:

    12 minutes of HIIT in the morning.

    Strength training later on.

    **Dips: BW+10 for 3x5, then BW only for 9/7/4.
    **Front Squats: 155 for 3x5.
    **Pull-Ups: BW only x4/4/3/3/4/3.
    **RDLs: 135 for 3x10.
    **One-Arm Snatches: 2 min per arm at 10 reps per minute with the 16kg kettlebell, one hand switch.

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    03/03/15:

    Woke up early to do some HIIT, but my boys woke up with me so I spent time with them instead.

    Strength training later on.

    **Standing Press: 110 for 3x5.
    **Full Squats: 230 for 3x5.
    **Chin-Ups: Bw only for 5,5,4,4,3,3.
    **One-Arm Snatches: 3 sets of 10 reps with the 16kg, just working on technique.

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    03/05/15:

    No HIIT this morning, spent a good 90 minutes shoveling snow off of my property and two others in my neighborhood. I figure that covers it.

    Strength training in the afternoon.

    **Bench Press: 140 for 3x5.
    **Deadlift: 280x5.
    **Pendlay Row: 135 for 3x10.
    **No snatches today, didn't have the time.

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    03/07/15:

    HIIT in the morning, 12 minutes total.

    Strength training later on.

    **Weighted Dips: BW+15 for 3x5, then BW only for 10/7/3.
    **Front Squats: 160 for 3x5.
    **Pull-Ups: 5,4,4,3,2,3,2.
    **RDLs: 135 for 3x10.
    **KB Snatches: Did about 70 reps per hand over a few sets with the 16kg, working on sport technique.

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    03/10/15:

    HIIT in the morning, 13 minutes total.

    Strength training later on.

    **Standing Press: 115 for 3x5.
    **Full Squats: 235 for 3x5.
    **Chin-Ups: BW+5 for 5/4/2, then BW only for 3/3/4.
    **KB Snatches: 4 min set (2 min per hand) @ 10 RPM, for a total of 40 reps.

  17. #17
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    Sick for almost two weeks straight, so had to deload a bit and get back into it. Second week of training again.

    04/07/15:

    Interval training in the morning, 24 minutes total.

    Strength training in the afternoon.

    **Standing Press: 115 for 3x5.
    **Full Squats: 225 for 3x5.
    **Chin-Ups: BW+5 for 4/4/4, then BW only for 4/3/3.
    **L-sit progression

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