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Old 06-24-2012, 08:07 PM #22
MeanChad
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CamelJockey lives a couple minutes away from me, me and him hangout every once in a while. u jelly?
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Old 06-24-2012, 08:09 PM #23
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I would hate to be bald
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"Originally posted by ']TSS[ Dake: Is anything really TMI in ST:F at this point?"


"Originally posted by Lurker27: inb4 pelt says you're still fat"
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Old 06-28-2012, 02:26 PM #24
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fuq u lerkr (srs)








(jk) but I am getting antsy
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Old 06-28-2012, 02:30 PM #25
]TSS[ Dake
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Lerkr plz make me a monster
My body is ready
Srs

Plz response
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Old 06-28-2012, 02:37 PM #26
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lol
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"Originally posted by ']TSS[ Dake: Is anything really TMI in ST:F at this point?"


"Originally posted by Lurker27: inb4 pelt says you're still fat"
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Old 06-28-2012, 03:42 PM #27
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stay safe OP
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Old 07-01-2012, 07:39 PM #28
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Sorry meant to have this done by now but I almost died this weekend. Not saying every lemur 2.0 workout will have you **** blood for 4 days, but I cant rule it out yet either
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Old 07-01-2012, 07:47 PM #29
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My body is not ready, but i am interdasted nonetheless.
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Old 07-01-2012, 07:48 PM #30
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thats what happens when you eat over 30gs of protein in one sitting lurker
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Old 07-01-2012, 07:50 PM #31
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lol
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Old 07-02-2012, 11:01 AM #32
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I will just let you bros follow along this week before I do the full write up

DAY 1 shoulders:

Dynamic Warm up: weighted windmills/external internal rotators

5 sets 5 reps 30% 1rm ballistic bench, paused at bottom

Preactivate: Standing Push press, single up to 90% 1 rm

~ 5 mins rest

Power/Myoreps sets: Seated BB, DB, or smith shoulders to just below 90 elbow angle, strip setting down for 5 sets with explosive concentric ~5 sets 25 reps total as per usual


Volume work: 6 sets of 12, <30s rest between sets, Smith or hammer strength shoulder press.

Detail work: 3 sets of 10, 1 arm DB raise. No momentum, all the way up to above the level of your head to feel the squeeze. No ego lifting, I only use 35-40s and you aren't as strong as me. (DYEGYE possible exception)

Extra upper body press work: dips, 3 sets of 20+ to failure. That's unweighted for me, but dirty freaks like dake may bolt on a 45 anyway.

(No good place for KAATSU work today IMO, unless you want to do a dedicated tri lift)
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Old 07-02-2012, 12:42 PM #33
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Old 07-02-2012, 01:31 PM #34
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Me gusta. You said it would be 5 days of lifting, right? Makes sense since you have a whole day for shoulders
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Old 07-02-2012, 01:42 PM #35
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yes

shoulders
hips/abs
back
chest
legs
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Old 07-02-2012, 02:00 PM #36
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Are DLs on hip day?
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"Originally posted by ']TSS[ Dake: Is anything really TMI in ST:F at this point?"


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Old 07-02-2012, 02:15 PM #37
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They can be but I VASTLY prefer to do hip thrusts or SLDL and not DL at all on this program
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Old 07-02-2012, 02:25 PM #38
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Old 07-02-2012, 02:27 PM #39
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you want ****loads of volume you have to cut the most intense exercise on the planet

no other way
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Old 07-02-2012, 02:30 PM #40
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possible to do rack pulls on back day? then of course smash hams on legs day

boom, deadlift prolly goes up anyway
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Old 07-02-2012, 02:31 PM #41
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Totally jive with that, just gonna miss them.
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Old 07-02-2012, 02:40 PM #42
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If you were doing this for powerlifting you'd want deadlifts at least every other week just to stay grooved probably

I think clusters would be too much
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