Younggunz'z

[younggunz]

your workouts definitely look intense. How much time do you spend resting between sets on workouts like these? Beginner question: why so many sets? Is this the "volume" people are referring to?

Yeah...Everything you see on my program that has repeated sets of 5,8, 10 or 20 is straight volume work..The way I keep track of my volume workouts isn't per set, but per workout..
For instance..I won't count 10 sets of 10 pullups..but I'll count out 100 in a workout..
For volume work (high rep, high set count), I always rest 1 single minute between sets..when I chain the lifts together (ie SQUAT/BENCH) I dont rest between them..but rest one minute after ive completed both.
For Raw strength sets I rest 3 minutes between...deadlifts and squats always get 2 minutes of rest, followed by 1 minute of active rest (mostly hip rotation, dorsal flexion).

this isnt set in stone though....for high volume work with high weight, I will rest 4-5 minutes to recharge..

 

[younggunz]

Hang Clean
135x10
185x5
225x5
275x3
315x2
315x2
335x1

Bear
135x10
135x10
135x10
185x5
225x4

rotational band work ,hip /shoulder labrum
jump rope
treadmill sprints
30 seconds x8

 

[thethirddiaz]

Just noticed your user text. Nice work, hermano.

 

[younggunz]

"im done with both of you"

"what about us?"

"im sorry, I'm not entirely sure who you are"

 

[thethirddiaz]

What episode is that from?

*feels dumb*

 

[younggunz]

that's season one..when they fight outside of the courthouse..and marta breaks up with GOB and Michael..theen buster asks her...'what about us'

 

[thethirddiaz]

That's right. Ever since I watched the entire series on DVD, I've been watching mostly 2nd and 3rd Season episodes for some reason. I've come up with a theory and am trying to disprove it. If I watch a random episode of AD, it will not be bad. I have watched ~7 so far to test my theory and it holds up.

 

[graedy]

Dear Mr. Younggunz,

Could you please put 300lbs over your head 10 times in a row, videotape it, upload the vid and then post a link to this vid in our teamlog.
Thanks in advance.

Greetings


Mr. graedy

 

[fat_wilhelm]

Could you also critique my one arm snatch when you have a minute? Here it is:

 

[easternbloc7]

I haven't looked in here in a while and all I can say is DAMN! Beastly.

Also, I saw your post in the "military members" thread and was wondering if you have any pre-BCT training advice. I'm gonna finish school first, so it would be for future reference, but I figure I might as well ask now. My 2 mile run and sit ups are fine, although I'm still trying to improve them, but my pushups are absolutely terrible. I've been doing a program from some book by Sgt Volkin (I forget the title), which is basically: pushups for 1 minute, then straight to kneeling diamond pushups to failure, 2 minutes rest, and repeat for 2 more sets, and I've taken them from ~25 to 36, which is still disgustingly awful. Any tips, or should I just keep training and turn up the volume? Thanks.


edit: I'm also planning on going airborne, which I know I'll need to train the 4 mile run for and pullups, but that's gonna be a while from now.

 

[younggunz]

I haven't looked in here in a while and all I can say is DAMN! Beastly.

Also, I saw your post in the "military members" thread and was wondering if you have any pre-BCT training advice. I'm gonna finish school first, so it would be for future reference, but I figure I might as well ask now. My 2 mile run and sit ups are fine, although I'm still trying to improve them, but my pushups are absolutely terrible. I've been doing a program from some book by Sgt Volkin (I forget the title), which is basically: pushups for 1 minute, then straight to kneeling diamond pushups to failure, 2 minutes rest, and repeat for 2 more sets, and I've taken them from ~25 to 36, which is still disgustingly awful. Any tips, or should I just keep training and turn up the volume? Thanks.


edit: I'm also planning on going airborne, which I know I'll need to train the 4 mile run for and pullups, but that's gonna be a while from now.

Airborne School is a joke..
By the time you are done with basic (if you have any sort of ability, which im sure you do) you will coast through 3 weeks of ABN.

A nice trick for getting your pushup skill sharpened..
Do 10, then bridge (put your ass to the ceiling and let your shoulders back and hands for a line) hold this for 20 seconds, then do 10 pushups..repeat 5 times.

 

[younggunz]

Box Squats:

Parallel box (16 inches)

135x10
135x10
225x10
315x10
405x10
405x10
405x10

Box Front Squat (16 inch)
225x10
225x10
315x10
315x10
315x10
315x8
225x10
225x10
135x20

dips
30
30
30
30
20
20
20


Sorry Graedy
I'll get to the push presses when my shoulder gets back from strain.
gimme a few weeks.

 

[younggunz]

Could you also critique my one arm snatch when you have a minute? Here it is:

you are a good looking dude..dude..

 

[younggunz]

Random Post
Leg Day

Box Front squats, 16" box.
135x10
135x10
135x10
225x10
225x10
315x5
315x5
365x5
365x5
405x3
405x3


Barbell Bulgarian Split Squat (up leg on 16" box)

50x10 (each leg)
95x10 (each leg)
135x8 (each leg)
135x8 (each leg)
185x5 (each leg)
225x3 (each leg)

Isometric Bulgarian Split Squad Hold
L :40 sec
R :40 sec
L :40 sec
R :40 sec
L :30 sec
R :30 sec

Overhead dumbbell lunge (lbs are sum of both dumbbells)
90x10 (each leg)
100x10 (each leg)
110x10 (each leg)
120 x10 (each leg)

50 pullups

stretch, jump rope, stretch, marathon stick

 

[vision1]

You should log more often.

Do you find the BSS iso-holds are a useful exercise?

 

[younggunz]

You should log more often.

Do you find the BSS iso-holds are a useful exercise?

I think so, they are a great finisher. They also allow for a good alternating stretch/tension exercise before I roll out my legs.

Sometimes I do them while holding a 45lb plate to my chest, both versions seem to help correct my form and point out weaknesses (hip torsion, leg drive, hip stability, proprioceptive balance through full ROM)

 

[XTrainer]

Good to see you here again, hope you stick around.

 

[younggunz]

Good to see you here again, hope you stick around.

It's funny, I check the site a few times a week. However, every time I find a post to comment on, someone else has already posted something reasonable enough to make any further commentary redundant.

 

[younggunz]

I am attempting to get back in the groove and posting my workouts here again..

we will see how this goes.

here was last night.

Front Squat BB:
45x20
135x10
135x10
135x10
225x10
225x10
275x5
315x8
315x8
365x5
405x3
405x3 (SI joint still let's me know it was injured)
225x12 (Russian cycle pauses to try and form correct out of the hole)

Counterweight box pistol squat (pistols off an 8" box holding a plate out over the pressing leg)

BWx10 (each leg)
BW+25x10 (each leg)
bw+45x8 (each leg)
bw+45x8 (each leg)
bwx10

Bulgarian Split Squat
bwx25 (each leg)
bwx25 (each leg)
bwx25 (each leg)

SOHP dumbell
30x20
45x15
60x10
70x10
80x8
90x6
100x6
100x5

pullups
bwx10
bwx20
bwx20
bwx10
bwx10

Lateral raise/rear delt fly/front raise circuit
25x20 each arm/each exercise
25x20 each arm/each exercise
30x16 each arm/each exercise

marathon stick
15 minute stretch

home.

as you can see, I am still doing the same type of exercise...I'm a creature of habit.

 

[Zerocrew1984]

You're my hero, YG.