project new me.

Sounds like its all going pretty well. Except for that head cold that's been dragging on for two weeks.  

yeah...I have definitely never done anything as brutal as this program before. This is nuts, Its like going into every workout knowing you have to bump up the weight and its exciting, but at the same time you dread it, because you know its going to kick your ass.

Hopefully the head cold has passed, but I am suffering from my allergys flaring up, it happens every year at the beginning of spring and the end of summer.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

I get pre workout anxiety. My upper body goes somewhat numb because I try to drag out the set for as many minutes as I can. Tingly feelings in my hands, yano?

well. im telling you guys having allergies and trying to work out when they are bad is not a good combination. Regardless I went to the gym of course. Everything went up 5 lb's today (accept pull overs).

OH press : 3x12x105
Squats 1x20x255
Pull overs 1x20x20'lbs
Bench 3x12x195
Rows 3x15x145
SLDL 1x15x150
pull overs 1x20x20'lbs

4xab's, HIIT afterwards.

The 20 reps are getting much harder, The things that get sore immediately are my calves, and my upper/lower back...they usually start getting sore around reps 10-12. My legs feel fine until I actually finish, then they feel like jello.

This is the middle of the road week 3 and here are my thoughts so far:

- By far the hardest workout I have EVER done physically. It is just brutal, I try to zone out the pressure and stress of the new 5 lb jump every workout...but anxiety does kick in a bit, its almost like the bar says to me while im lifting, im going to kick your ass.

- Mentally this is by far, by far the hardest thing I could ever imagine doing. Last night when I got done with my 20 rep set, my first thought was dear god, who would want to put themselves through this much pain. 1-10 is tough, 11-15 is where you start to realize your crazy for doing this, 16-20...is where you actually have to block out the pain, fatigue and the little voice in your head thats saying put this down and the pain will end. those last 5 reps are really all mental reps IMO. And then once you get done with those last 5 reps...you realize that you have to do the same thing next workout, but 5 lb's heavier...lol.

I was thinking of recording a set sometime to show everyone, but I dont want to look wierd taking my laptop into the gym.

- Rib cage expansion - Now, honestly I have no idea if this is working, but ill tell you the very best thing these pull overs do. Gives me a nice break after doing squats...lol

- Other exercises - Its going well, Like I said at the begining im just not used to doing high reps like this, but its going good and good for me.

- Weight - I weighed in at 222. So since I started this, if I go by that I have put on about 2 lb's. Since I started bulking again, not all of it has been muscle...but, its going pretty well. I have put a little fat into the midsection, but for the muscle I have put on its very well worth it.

-Milk- Yes I have said this a million times, I am very sick of drinking milk...I also think its starting to bloat me up at times when I consume too much at a time. Other then thats its not so bad, I get most of my calories and nutrients from about 2-3 dollars a day. Since the gallon has about 2652 calories in it, I dont need to eat much else to get to 3,300-3,500. Especially when you factor in protein mix, creatine.

-Cardio- The squats dont seem to make my legs sore enough for running, and the running doesnt seem to affect the squats at all. Still doing HIIT after my workouts, morning cardio tues/thurs and full contact football on saturday.

-Misc.- The guys I play football with all think im on steroids...lol. I wish, cause then I would be a monster. I dont know sometimes I feel like its a compliment, other times I feel insulted...I suppose its all how I look at it at the time. It could just be their own ignorance towards how the body builds muscle naturally and with steroids.

man, its amazing what the human body can indure physical + mental...especially when the abuse is voluntarilly...haha.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

N$,
    Are you a man or an animal?!  Sheesh!  Amazing stuff!  Sounds somewhat like HST with the weight progression every workout.  Your focus is strength, not size, right?  Football is the goal?  Good workin' out!  :)

yes football is the short term goal, maybe sometime down the road I may get into powerlifting or hell even body building if I can get the look.

Well the weight is only progressed every workout with the squats, everything else is weekly. Its going pretty well to, I thought I might have started too heavy on a few things like bench, but Im getting them done.

Once I get adequate strength I will need to drop a good amount of fat and start training for speed. Im very quick for as big as I am, but if I want to try to hit a 4.5 40 I need to drop a good amount of body fat and start training seriously for speed.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Do you have specific football goals?  Position.  Don't recall your age?  College, intramural, rec league?

im 6'3" and I would like to slim down to a very lean 210-215 and play receiver.

I played semi-pro a few years ago, I got hurt...but it was an eye opener to how much better I needed to improve myself physically to play the way I wanted to.

Im actually going back to college for my bachelors and am going to try to walk on to the team next season. d1 school.

If I do or not, who knows...but I still have a long way to go. im 24, about to be 25 soon...so if I want to play football somewhere in some kind of league I need to do it soon, lol.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Best wishes, N$!!

Would your age be a problem trying to walk on a college team, or is it just about your capability and performance?

Age isnt a factor in that sense, but age factors in the sport in general. It will all be about capability and performance.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

hows the workout going?

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235

Its kicking my ass...lol

Today

OH press 3x12x105
Squats 1x20x260
Pull overs 1x20x20'lb's
Bench 3x12x195
Rows 3x15x145
SLDL 1x15x155
Pull overs 1x20x20'lb's

HIIT

I have noticed the squats while progressing, are making everything else harder at the same time. Just because its so taxing. Ugh :P

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

I collapsed today after 20 reps, my legs just couldnt stand up any more. I had to just sit on the ground for about 30 seconds before getting back up. If you ever wanted to truly test your willpower in the weight room...this is it.

Squats 1x20x265.

everything else was the same.

I also did this whole routine in about 40 minutes...lol...I was running short on time and wanted to make sure I got my HIIT in...which I did...but it was dreadful. I felt like I was going to die running those sprints...

Ill have to take some mid routine progress pics in the next few days, I weighed in at 223 today. been 223 for the past 5 days or so.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Press 3x12x110
Squats 1x20x270
pullovers 1x20x20'lbs
Bench 3x12x200
Rows 3x15x150
SLDL 1x15x160
pullovers 1x20x20'lbs

assistance, tri's2x12, curls 2x10 each, absx4

no HIIT but I did run 1 mile at 8 mph...ill explain why.

I dont know if its just me starting to really hit a steep uphill with the weight...or the fact my allergies and sinuses are extremely bad right now.

They always get real bad when spring changes to summer, and summer changes to fall. I avoid allergy and sinus medicine and let my body deal with it, but my throat has been swollen pretty good for the past few days, and overall they have just been insufferable.

anyway, this 1x20x270 was absolute hell...This was the first time I thought I may not get through it...but I pushed through the pain, and got it...then fell to the ground.

"Pain is temporary, pride lasts forever"

well, my pain lasted for quite some time afterwards, lol. My whole body I noticed was very shaky and couldnt really hold my hands or anything still.

I would also like to note that while doing various sports, I have noticed my hand/eye coordination has been a little worse...not terribly much, but its slower... I dont know... could just be in my head.

I have also noticed I have been more aggressive, angry, and horny...lol. Last week playing football I almost got into a fight, next play I proceeded to catch and run about a 60 yard play...just little things I wouldnt normally get so intense or irritated about.

Anyway...Im not looking forward to next workout...I think its really hitting me hard fatigue wise this week...every workout now is going to be all mental...but how do you prepare for something that you know is going to kick the **** out of you...

I also weighed in at 220... wtf, I was 223 last week... :P

Over all I feel like im putting on some mass, mostly in my legs...of all places.

im in so much pain... ha.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Dear god...the fatigue...its like I hit a ****ing wall of fatigue. I am absolutely spent right now, just the thought of thinking about going up another 5 lb's next workout makes me sad...self preservation comes to mind...

I mean what the ****, who would ever want to put themselves through this much pain without anyone pushing them? I mean the only thing I got pushing me is my goals...and it gets harder and harder mentally to WANT to go to the gym to KILL myself under the bar.

Let me describe the past few sessions.

1-5 tough, but ****ing easy when looking at the big picture.

6-10 ok yeah, wow...this sucks...I typically start breathing more and taking my time to gather energy.

11-15 Holy good god...my calves start to hurt, lower back about the same time. The Bar is starting to remove skin from digging into my traps/back. I am in a lot of pain.

16-20 ...pain...excruciating...Its these last 5 reps, that make me wonder if getting hit by a truck feels better. I mean every rep your body is begging you, PLEADING with you to put the weight down. But you just keep breathing, and try to focus on one at a time. Your whole body is in pain.

After 20...collapsing on the ground never felt so good.

**** THIS GOD DAMN MOTHER ****ING ROUTINE

...whew ok.

OH press 3x12x110
Squats 1x20x275
Pull overs 1x20x20'lb's
Bench 3x12x200
Rows 3x15x150
SLDL 1x15x175
Pull overs

nothing else...no running, no assistance...I feel terrible right now.

The fatigue is really hitting me hard. I went into the gym pretty sore from the last workout...I really hate thinking about next workout...Im not sure I can get 20...I mean Ill try, but I wont be surprised if I collapse before I get there. I need to find a better way to prep mentally...

/end rant

Im wondering if I should porously take a day off and skip a day for recovery...not sure but unless things pick up I really dont see me making it the full 6 weeks with the 5' lb increments.

I wanna hit 300x1x20 so bad too...just to say I did it...

Im thinking I need to eat some more too...ims till sitting around 220...I was at 223 last week... I know im getting at least 3,300 a day...

all that milk is really bloating me up too as the day goes on...and im so incredibly sick of it. I mean I <3 milk, just dont want to drink any more gallons a day, lol...

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

I just read your journal from the time you started the 20 rep squat program until now, and all I can say is that you are one bada** motherf***er! 

After reading your post about overreaching, I took an interest in this program, so I started doing some reading about it.  I can't even imagine what you're feeling at this point.  I know what doing a 20-rep set feels like, because I did 225 x 20 ONCE.....but to do it 3x/week and add 5 lbs. each time.....I can't even imagine what that's like. 

Dude you're squatting 275x20.  That is f***ing crazy!!!! Hopefully you can stick it out for the full 6 weeks, but see what happens man.  Good luck!

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

nah I listened to you guys and took a much deserved deload which is going on right now.

im going to deload for 2 weeks seeing as how some of you think im pushing far into over reaching, but i figure 2 weeks couldnt hurt. Im spending time in the gym anyway at 2x a week with much lower weight, so im not out of the gym completely.

This was without a doubt the hardest thing I have ever done...and I did it by myself, im sure having someone with you pushing you is so much easier.

at any rate I will visit this program again sometime next year, I really REALLY want to be able to get up to 300x1x20.

But I can live with 275x1x20 for now...not too many people can say they have done that.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

you should try DC

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235

I think you're doing a smart thing by deloading.  And yes, 275 x 20 is an amazing accomplishment!

Personally, I would ALWAYS deload by doing light work in the gym as opposed to doing nothing for the time off.  It's called "active recovery", and it's great thing to do.

BTW, I've been following the 5/3/1 program for a little over a month now, and I'm really enjoying it.  Check out my journal if you'd like, but it's definately a lot of fun.  You only increase your lifts once every 4 weeks, but at the end of each "5/3/1" session, you go for an all out rep max, which really makes things interesting.  For instance, if the day is squat day, and its the 2nd wave it may look like this:

squat based off a 275 lb. 1RM:
 
195 x 3 (70%)
220 x  3 (80%)
250 x at least 3, but go for as many as you can....

This makes things really interesting.  Check it out if you haven't looked into it yet.  I plan on sticking to this program for at least a year, if not longer.

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

I was thinking about next routine creating my own and basing it off prilepins chart. 3 day full body of course. But using that as a guide to set reps/sets. Not sure yet what I wanna do.

I am ****ing loving my deload time though, hit the gym 2x this week felt good, I dropped the cardio to 2 days, one after my workout the other today playing football.

We won 11-9, and I had 6 TD's...mother ****ing MVP :D

I got a blister when I scored the game winner win by 2, but it was well worth it. I love playing these back yard games cause it really gets me ready physically to be hit with pads on. Plus a lot of these guys are fast, crazy fast and its good to play with/against them.

Anyway, deloading into next week too but I am going to up the cardio to 4 days including football.

Man I just feel so much better compared to last week, its like night and day. Im also sleeping much better and that hand/eye coordination I noticed was dropping a bit when I was in weeks 4-5 of 20 rep program, gone.

the program was brutal, and on the scale I havent changed much...but I can see some subtle changes in the mirror just from the 5 weeks I was on it. I put on a few pounds of lean mass, and lowered my BF some as well. I still have a long way to go with the BF, but it will get there. Been cutting back on the carbs since I came off the program for the most part.

Ill probably update again next week once before getting back into things.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

school starts tomorrow...

Gotta admit im a bit nervous, not too mention how I got screwed out of 96 credit hours and an associates degree.

Im basically a freshman again =/

should be interesting.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

N$,
   Where are you a freshman?

University of cincinnati

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

ill probably be 54 by the time im done :P

I got back into the weights yesterday just been to busy to update. I decided to go with another madcows advanced 5x5 since it has worked so well for me.

This phase im only adding in glute ham, ab's, dips and pull ups ass assistance exercises. Nothing else...going to keep it relatively simple.

Monday was:

squats 5x5x255
Bench 5x5x205
power cleans 8x3x155

absx3, dipsx2

tuesday:

20 minutes HIIT (after the exercises)

2x dips, 2x pull ups, 2x gluteham, 2xab's


I just looked at my book and those were the same weights I started at back at 236 im currently 217. Pretty happy about that.

The weight was pretty heavy, but thats the goal this time to start at 85-90% and through these first 4 weeks set new PR's then bust out the 3's.

While the deloading helped...I am horribly stressed out with my girlfriend and relationship...so mentally im pretty strung out. Hopefully it will get better, but im looking forward to getting back into the gym and hopefully setting some new pr's.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

squats 3x5x225 speed reps
OH press 5x5x115
Deadlifts 1x5x335

went to class

after class, 2x dips, 2x pull ups, 2x abs, 2x gluteham, 10 mins HIIT

I got yelled at by some kid at the rec center asking me to not drop the weight so hard deadlifting...really pissed me off. They have no platforms so now I have to concentrate on not dropping it too hard when lowering it...really annoying and tiring.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

N, its crazy tha amount of lifting that you do while also doing football all the time.  I feel like Id be toast.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

I got yelled at by some kid at the rec center asking me to not drop the weight so hard deadlifting...really pissed me off. They have no platforms so now I have to concentrate on not dropping it too hard when lowering it...really annoying and tiring.

 
This happened at my gym now they've just bannned them altogether ****s sake
 

''If one is after quick results one never learns an art.''

Erich Fromm

AdamScott

I got yelled at by some kid at the rec center asking me to not drop the weight so hard deadlifting...really pissed me off. They have no platforms so now I have to concentrate on not dropping it too hard when lowering it...really annoying and tiring.

 
This happened at my gym now they've just bannned them altogether ****s sake
 

I've been getting yelled at too at my YMCA. Really annoying for sure, i just make sure none of their "trainers" are around when I do them now.

Today during classes I did 2 miles roughly 20 minutes total of HIIT @12 mph.

before the running was 2xdips, 2xpull ups, 2xabs, 2x gluteham.

My lower back always gives me problems, and today it hurt pretty good. not sure if I did it deadlifting or sleeping wrong. just an annoyance really.

Im going to weigh myself tomorrow...but I think I have been inadvertently cutting. not really meaning too... I mean it looks to me like I have I took a picture to compare to the one I took towards the end of my 20 rep program, and its not a big difference, not at all. Just looks like I lost a bit of fat.

I suppose Ill find out tomorrow when I get the weight.

I also took some measurements. a few days ago, found the tape measurer.

Thigh - 26.75
Calve - 16.25
chest - 43.5
waist - 35
arms - cold flexed 15.5

nothing impressive, but its nice to see some measurements. Things are SLOWLY getting there :P

Attached Image(s)

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

guess I forgot to update last fridays.

Squat 1x5x295
Bench 1x5x225
Cleans 1x5x175

football on saturday, I was sick sunday...thought I had h1n1 lol...guess it must be because of the hype all over the news. I got a good 15 hours of sleep in over sunday-monday and im feeling much better. Not 100% better, but lord knows ill still be in the gym tonight after class.

My back is still bothering me pretty good, its better...but I am going to go buy some icy hot at the store later.

im down to 217-218 according to the scale friday, hopefully I will start on some speed/agility work and actually get a program down for speed work. This will be the first time I actually trained and had a real program for increasing speed, so I am hoping to see good results from it whenever I start.

I will test my 40 yd dash before I start. Which is probably not too great atm, im going to predict 4.8-4.9 atm. So we will see if I can reach my goal of 4.5. I may also join a speed training facility if I can find one around here... I would get RC to train me but she lives probably a good 80-100 miles away :P

Oh well, just have to see how things go.

I also took some measurements today to compare to last weeks.

Thigh is just above 26"
Chest is at 44.5"...
Waist is down to 34"
Calves up to 16.75"
Biceps - left cold flexed 15.5, right 15.25

Some up, some down...little odd. Maybe I botched the measurements last week.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"