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dog grap training

post #1 of 45
5/5/09 at 10:23pm
Thread Starter 
was ready for new program, saw it on t-nation, gave it a try.

day 1:
incline press, 5 x 380, rest 15 secs, 5 x 380, rest 15secs, 5 x 380
hammer strength military press, 5 x 350, 15 secs, 5 x 350, 15 secs, 3 x 350
chins w/100lb dbell, 4 chins, 15 secs rest, 4 chins, 15 secs rest, 4 chins
dips w/90 lb dbell, 6 dips, 15 secs, 6 dips, 15 secs, 3 dips
rack pulls, 5 x 465, 5 x 465

finished with 3 sets planks, 3 sets cable rotations, 120 second bicycles and 20 hanging leg raises

tough ass shit, kicked my ass
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post #2 of 45
5/6/09 at 12:22am
I ran a quick search, but couldn't find much on low rep/short recovery time training. I remember reading somewhere that short recovery times work great for endurance (lactic acid build up and all that good stuff), but that seems counterintuitive given the small sets. Could you provide a little insight? Also, those are some beastly numbers. What are you using in terms of supplements?
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post #3 of 45
5/6/09 at 1:17am
A coworker of mine (bodybuilder, at a towering 5'4") was doing that program, he said it was always successful at making him feel like dog crap. You have some very impressive numbers there.
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post #4 of 45
5/6/09 at 1:44am
shit son. I thought people that strong only existed in movies.
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post #5 of 45
5/6/09 at 1:46am
Quote:
Originally Posted by Eason View Post
A coworker of mine (bodybuilder, at a towering 5'4") was doing that program, he said it was always successful at making him feel like dog crap. You have some very impressive numbers there.

That sounds about right for Asian bodybuilders (you live in China, right?). When I used to work out in a Gold's Gym in the Philippines I'd see 5'5" and 5'6" guys lumbering around with biceps as big as my thighs.
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post #6 of 45
5/6/09 at 6:48am
Yeah, short little guys benching 425 and squatting 400, it's not fair because he only has to move his arms like 5 inches to do a bench rep
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post #7 of 45
5/6/09 at 8:34am
Quote:
Originally Posted by thekunk07 View Post
was ready for new program, saw it on t-nation, gave it a try.

day 1:
incline press, 5 x 380, rest 15 secs, 5 x 380, rest 15secs, 5 x 380
hammer strength military press, 5 x 350, 15 secs, 5 x 350, 15 secs, 3 x 350
chins w/100lb dbell, 4 chins, 15 secs rest, 4 chins, 15 secs rest, 4 chins
dips w/90 lb dbell, 6 dips, 15 secs, 6 dips, 15 secs, 3 dips
rack pulls, 5 x 465, 5 x 465

finished with 3 sets planks, 3 sets cable rotations, 120 second bicycles and 20 hanging leg raises

tough ass shit, kicked my ass

Note to self...when in prison, do not bunk with thekunk
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post #8 of 45
5/6/09 at 11:55am
Kunk,

That is a beast of a workout. About 9 months ago I started lifting lighter weights in favor of more reps. After years of heavy weight training I just didn't feel good anymore. I was always terribly "achey" and my joints were screaming despite various supplements. How have you kept up this level of training all these years?
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post #9 of 45
5/6/09 at 12:28pm
Thread Starter 
well, for at least half of every year, i move to more pump-oriented, higher volume training.
while i still have some joint pain, losing some weight has helped me feel better in the gym and in general.
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post #10 of 45
5/6/09 at 12:38pm
I agree that losing a bit of weight has helped me feel much better as well. My cut off for bench now is 315. Any higher and my elbows just kill me for the next two days. Overall my workouts have improved, especially since introducing cardio.
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post #11 of 45
5/6/09 at 1:21pm
jesus, that is serious weight. is there ever anyone at the gym that is stronger than you?

Quote:
Originally Posted by thekunk07 View Post
was ready for new program, saw it on t-nation, gave it a try.

day 1:
incline press, 5 x 380, rest 15 secs, 5 x 380, rest 15secs, 5 x 380
hammer strength military press, 5 x 350, 15 secs, 5 x 350, 15 secs, 3 x 350
chins w/100lb dbell, 4 chins, 15 secs rest, 4 chins, 15 secs rest, 4 chins
dips w/90 lb dbell, 6 dips, 15 secs, 6 dips, 15 secs, 3 dips
rack pulls, 5 x 465, 5 x 465

finished with 3 sets planks, 3 sets cable rotations, 120 second bicycles and 20 hanging leg raises

tough ass shit, kicked my ass
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post #12 of 45
5/6/09 at 1:35pm
Thread Starter 
there are bigger dudes, but only one considerably stronger. powerlifter, about 45. rack pulled 705 last night and squatted 675. looks like dave tate with a horrible gut.
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post #13 of 45
5/6/09 at 1:37pm
Thread Starter 
have my friend fred doing this too. in general, his strength transformation is astounding. he's 43 and hasn;t lifted in years. went from a starting bench of 125 4 weeks ago to 225 for 3 reps last night.
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post #14 of 45
5/6/09 at 1:42pm
Quote:
Originally Posted by thekunk07 View Post
there are bigger dudes, but only one considerably stronger. powerlifter, about 45. rack pulled 705 last night and squatted 675. looks like dave tate with a horrible gut.
haha! well at least you have the best strength-to-looks ratio! edit: hmm... i guess that would mean strong and not good-looking.. you know what i mean!
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post #15 of 45
5/6/09 at 2:01pm
how was the DC stretching?
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