Uber "Slingshot Training" Log

[UberSteroids]

Tenmoney, yeah I saw that. It is a nice summary.

I am gonna try to do mine as well.

Day 7 of 7 De-conditioning (+7 days OFF prior to this = 14 days de-conditioning)
OFF

[UberSteroids]

STS set up for working out each muscle group twice a week!

Day 1 of 28 Blasting
Back/Biceps/Forearms - Primary

Deadlift
135x12
185x6
185x6
225x6
315x5
295x1

Wide grip lat pulls (strict!)
120x6
140x8
160x6

D-bell bench rows
60s x6
90s x8
90s x8

Standing barbell curls
45x12
65x6
65x6
95x7
115x3
95x7

Reverse grip preacher curl
65x8
75x4
65x8

Phew... good workout. Next one will be better as I am getting used to the heavier weight again after a rest phase.

[UberSteroids]

Day 2 of 28 Blasting
Chest/Shoulders/Triceps/Traps - Primary

Flat barbell
135x12
155x6
155x6
225x4
225x6
225x6

Military d-bell press
60s x8
60s x8

Front plate
35x8
35x8

Cuban rotating
25s x8
25s x8

Cable press down (strict! %100 efficient cable)
60x12
70x6
70x6
100x4
90x6

D-bell shrugs
60s x10
90s x10

[UberSteroids]

Day 3 of 28
Day 4 of 28
OFF

[UberSteroids]

Day 5 of 28 Blast

Deadlift
135x12
185x8
185x6
255x6
255x6
325x4

Wide grip lat pulls (strict %100 efficient pulley)
120x6
140x8
160x8
140x10

Standing barbell curl with ARM BLASTER
45x8
45x12
65x6
95x8
100x6
100x6

D-bell bench rows
90s x10
90s x10

Reverse grip preachers
65x6
65x9
75x6

[UberSteroids]

Day 6 of 28

Flat barbell bench
135x12
155x6
155x6
225x8
245x8
225x7

Military D-bell press
60s x10
70s x8

Cable press down
60x12
70x6
100x5
90x8
80x10
80x10
90x6

[UberSteroids]

Day 7 of 28 Blasting

Should be my Leg day, well... too bad but I had something that came up... I had to deliver two 430Lbs treadmills, take them out of the box, bring them down the stairs to the basement while making turns on the way down.

Needles to say, that didn't feel very well as I just did some deadlifting couple of days before.

Also, the day was so nutz, I totally missed 2 meals.. and ate crap on other 4.

[UberSteroids]

Day 8 of 28 Blasting

OFF

[UberSteroids]

I havent lifted in 4 days... totally failed to follow my routine and my diet.

I'll be back when my sh!t is all together and my motivation is back.

It's either doing it right or not doing it at all.

My sorry ass is done here for now.

Have a happy new Year!

[Ronnie Rowland]

I havent lifted in 4 days... totally failed to follow my routine and my diet.

I'll be back when my sh!t is all together and my motivation is back.

It's either doing it right or not doing it at all.

My sorry ass is done here for now.

Have a happy new Year!

Your in big trouble!!J/K

I know why you are getting burned out. Shoot me a pm!

[UberSteroids]

I don't think I am burning out.

I don't know what is going on.

I should be leaving for the new years party in 15 minutes, I had my seat reserved with my friends, paid 120.00. I don't even feel like going, I don't care

Dec 31 2007 - 6:46Pm
Random stress relief ?

Flat barbell
135x12
155x6
155x6
225x8
245x6
225x10
225x10
225x10

Cable press down (100% efficient pulley)
70x10
90x6
80x6

Over head bar extensions
65x10
85x10
85x10

Rear delts
30s x10
30s x10
30s x10

[UberSteroids]

Jan 1st 2008

Standing barbell curls with Arm Blaster
45x12
65x6
65x6
85x8
100x8
100x8
100x8

Reverse grip bar curls
65x10
65x10
75x8

Lat pulls close grip V-bar
100x10
120x8
140x8
160x4

30min elliptical @ 70% HR

[Ronnie Rowland]

I don't think I am burning out.

I don't know what is going on.

I should be leaving for the new years party in 15 minutes, I had my seat reserved with my friends, paid 120.00. I don't even feel like going, I don't care

Dec 31 2007 - 6:46Pm
Random stress relief ?

Flat barbell
135x12
155x6
155x6
225x8
245x6
225x10
225x10
225x10

Cable press down (100% efficient pulley)
70x10
90x6
80x6

Over head bar extensions
65x10
85x10
85x10

Rear delts
30s x10
30s x10
30s x10

Could be the holiday blues! If it continues let me know!

[UberSteroids]

Could be the holiday blues! If it continues let me know!

Will do Ronnie,

Appreciate it.

[UberSteroids]

Incline D-bell press
55s x10
90s x10
90s x8
90s x8
90s x7

Cable press down
70x10
80x8

Over head bar extensions
65x10
65x8
85x6
85x8

Over head d-bell extensions
90x6

Standing d-bell curl
55s x8

[UberSteroids]

Last time I measured my arms was about year and a half ago and they measured very poor 14.75 inch.

I was pretty upset and I never measure any of my body parts since then. Got on the heavy bulker and some serious workout.

See, I am 6`3 and it is so hard for me to get a good size out of my long limbs. Seems like all this mass spreads evenly and I guess I just require more mass to make them look really BIG.

I see myself after each workout in the mirror. I never see the difference that way

Anyways, as I noticed that most of my shirts don't even fit anymore or they got really tight. So I measured my arms just for the hell of it and I got them at 17.25 before workout. It is still fairly poor measurement in general, but I think I would need like 21 inches to make them look big

Good thing is... it is a progress of 3 inches in about 18 months which I am pretty happy with.

Hopefully another 18 months passes I will be making this post once again about jumping from 17.25 to 19.25 Then I could say, yes, my arms are pretty big

Thanks guys!

[Squatman51]

I dont see how using 3 plates on deadlifts and 2 plates on squats will get your legs and back much bigger?? I am a powerlifter but have a knee injury that i am rehabbing, I am looking for a program while it gets better such as HIT varitey, DC, and ive been reading about this slingshot. My main focus right now is putting on size but this slingshot sounds a little odd for me??

[Squatman51]

sorry didnt want to hijack your thread or anything i was just asking questions about the program

[Ronnie Rowland]

I dont see how using 3 plates on deadlifts and 2 plates on squats will get your legs and back much bigger?? I am a powerlifter but have a knee injury that i am rehabbing, I am looking for a program while it gets better such as HIT varitey, DC, and ive been reading about this slingshot. My main focus right now is putting on size but this slingshot sounds a little odd for me??

Slingshot Training is basic periodization. You cannot keep getting stronger forever! Strength gains are not infinite regardless of who claims differently. I believe just about anyone can get a decent base in terms of strength gains from low volume but many people still don't realize that volume and frequency are also forms of overload! You can't always become stronger but you can always add more volume or increase your training frequency. The STS take advantage of all three variables (volume, strength, frequency).

Just because a workout is lighter per se does not mean you are not stimulating muscle tissue. I hope this helps!