So BigBossMan...

What's your routine? I am curious about what your strength training routine consists of. (Sorry if you have posted this somewhere else, I am too lazy to search tonight.)

Personally, I'd also like to see some pics in the critique my physique section- With numbers like yours, you must be huge!

Mon
Squat heavy
Deadlift moderate
Calf raises heavy
Abs

Wed
Bench heavy
One arm snatch heavy
Standing barbell press moderate
Bent over rows heavy

Fri
Deadlift heavy
Squat moderate
Shrugs heavy

Sat
Bench moderate
One arm snatch moderate
Standing barbell press heavy
Lat pulldowns moderate

I'm not very big. 5'10" about 215. A little too hairy for pictures. HAHAHA!

I'll be getting a digital camera soon, so hopefully I can post some pic's from my workout.

"Z Last Book You'll Ever Need On Strength Training"
by Todd E. Bostrom

Thanks. And do you do 5x5 for all of these exercises? What do you define as heavy and moderate? Is it a percentage?

You know I've been getting more and more interested in the two day split with alternating heavy and moderate/light days. But is it more of a x amount of sets for 6-8 reps and x amount of sets for 8-10 reps? That would make the most sense.

"Try and fail is the manner of losers. Try and learn is the way of the strong." -- Unknown

[image]http://img376.imageshack.us/img376/8302/opensuse2oi.jpg[/image].

I only have one question. How the hell do you do one-arm snatches? I know how to do regular snatches, but can you do one-arms?

jenng, I use my own version of the 5x5 training. As far as heavy and moderate days, one day is a heavier weight with less reps and the other is lighter weight with a few more reps. Of course, never to failure.

slayer, usually the heavy days consist of 1-5 rep sets, while the moderate days consist of 5-8 rep sets.

PJ, one arm snatches are the same as two arm snatches(just with one arm). I just set myself a little off center when I approach the bar. I also make sure I do not push off my leg (or support myself) with my free hand. If I don't do something different, it won't be fun anymore.

"Z Last Book You'll Ever Need On Strength Training"
by Todd E. Bostrom

You must have some massive forearms to keep the bar balanced up there.

I've seen one guy do them. It's pretty impressive. He didn't have more then maybe 95 lbs total with the Olympic bar but that is still a lot of weight, one arm, balanced. And he did look to be in very good shape with some size.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Of course, never to failure.

what do you mean? arent you supposed to go positive failure?

You'll have to explain what "positive failure" is.

"Z Last Book You'll Ever Need On Strength Training"
by Todd E. Bostrom

ORIGINAL: BigBossMan

You'll have to explain what "positive failure" is.

Knowing that you can not do one more rep, rather than failing during a rep. i.e struggling like hell to get that last rep, but getting it

Paul

A friend helps you move, a true friend helps you move bodies.

Ok. In the beginning of a training cycle, you want to use lighter weight with the 5 rep sets. Even though you could complete more reps,(sometimes many more) you don't want to. This would be training your CNS a little too early in the training cycle. Remember, if you are going to failure with a 20 rep set or a 1 rep set, you are still putting a lot of stress on your CNS. If you do this for too long, you will "burn out".

About midway through the training cycle, you will be going to "positive failure". Not too much as this still puts stress on your CNS, but more so than in the beginning.

Now reaching the end of the cycle, you will be training to "positive failure" much more and nearing "failure"(but hopefully not if we pick the numbers right).

I hope that helps answer your question.

"Z Last Book You'll Ever Need On Strength Training"
by Todd E. Bostrom

ok cool, and what is CNS?

Central Nervous System

-30-

In six months, what will your t-shirt say?

My training journal: Sweating with the toadies
My scattered thoughts: The Bramble

ORIGINAL: WDNinABQ

Central Nervous System

Bingo!

"Z Last Book You'll Ever Need On Strength Training"
by Todd E. Bostrom