The Official Gym & Fitness Thread

Dont be hating on us big guys with power bellies! Im in shape, Round is a shape

 

@Kerleyfries
@zacharypaul89

 

you can say that

 

7rm test Day0 Day28
Flatbench
Incline bench
Back squat
Front squat
Hipthrusts
Cleans
Snatch
Shoulders
Pull up MAX rep
Deadlift

Start :10x10 superset 1min rest
1 Flat bench or incline Back Squat Hipthrusts/ pull ups to fail
Log
2 Cleans calves/ hamstring Auxillary alternate Shoulders( press, lateral, front and rear complex)
Log
3 OFF- 1/2 Carb Fasted cardio
Log
4 Incline or flat bench Front Squat Deadlift
Log
5 snatch Arms- Bi and Tri and Forearms Quad auxillary
Log
6 OFF- 1/2 Carb Fasted cardio
Log
7 Flat or incline bench Front or back squat deadlift alternate Stiffleg/sumo/regular
Log
8 Snatch or clean + fill with 2 aux parts
Log
9 OFF- 1/2 Carb Fasted cardio
Notes
The first 3 full cycle rotations Should be 60-70% of your 7rep max , 10/10 1 min rest between super set
Day off- non fasted 1/2 carb vs training day for pre work out
Day off- recommend you do sled pushes on the treadmill,
Day off- with stair walks between. 2min/2 min
After 3 full cycles, you will do another 7 rep test (day 28)
Recalculate your next 3 cycles weight based on your test
You can go to a 10x7 @ 90%
you can go to a 10x5 @ 110%
you can go to a 10x4 @ 120%
You can keep up with the 10x10@ 60-70%
I have found switching to the 120% right after a hyperthropy CNS stim works best for me but this is where you do what works on Your body
There are other parameters you can change as well, including rest, carb/ protein ratio etc

 

and btw, the cleans and snatches are mostly muscle snatch and muscle cleans. Don't worry to much about it

 

I am going to try this out. What does the split look like? Is each "log" a day's woth of workouts?

 

When did most of you start working out? Like what age?

 

yes your logging your weight used to compare 28 days later. Most importantly, something i didnt include is to log measurements/basic body comp

 

yes your logging your weight used to compare 28 days later. Most importantly, something i didnt include is to log measurements/basic body comp. This is NOT a walk around type work out. More like a Get in and get out pushing yourself to the MAX. The rest periods are very important. Your first 5 sets allows for 1 min rest after the 3 major lifts, and after that 2 min if you need it. Chances are you will.

The Aux days you don't have a time limit

 

I like it. I really like that each day is a full body work out (works both upper and lower body), as opposed to the current plan I am on now, which only focuses on one lift per day - Squat, OHP, Deadlift, Bench and it's accessory work - which tends to group your workouts into an upper/lower split. I have read that a full body workout is best for burning fat while gaining strength, which is my main goal right now.

I will give it a try starting this coming Monday. I want to finish out my current week on the program I am on now.

 

Just try stick to it,
Your going to be SORE AS F and want to quit many many times. ITs made to be challenging both on str but also conditioning. You will get stronger, you should see an increase in your 7rm by some. my 225 rep last time i did this increased 8 reps in 28 days

 

Last question, to clarify, you do all three lifts in a row for a set e.g. flat bench x 10, back squat x 10, hip thrusts x 10? And repeat 10 times? If yes, then, "you crazy," but I will still give it a try.

 

Yes sir. Then 1 min break repeat. Same weight. This is once warmed up as well. This is the easy one. The bench,squat, DL is by far the worst lol. You will beg for mercy. Don't let the 60-70% of the 7 RM amount fool you.

 

It's going to be difficult to pull that off in a commercial gym, but I am going to give it a shot!

 

There's no way I could have a bench, squat rack, and deadlift area all held for me to rotate throughout

 

its not that hard actually. You can use dumbells or if its quite, i occupy the squat rack and pull a bench in. Do the deadlifts right outside and pull the bench forward or backwards to clear for squats. ITs rather easy, just a little extra effort and some times creativity
The hardest part is actually occupying 3 bars. 2 bars is easy but 3 harder so you may have to use dumbbells for chest.

Remember this is only 60-70% of your 7rm lol

 

Started off and on when I was 18

 

That's why you have a good at home set up

 

I am going to try, but that's definitely going to be difficult from a logistics standpoint. 3 bars is definitely out of the question. Maaayybbbeee I can get 2.