Week 3 - Wednesday - LIGHT Day

The Basic Lifts:

Olympic Squats 3 x 5
W3 --->>> 155 lbs
W2 --->>> 150 lbs
W1 --->>> 145 lbs

Military Press 2 x 5, 1 x 10
W3 --->>> 115 lbs, 75 lbs
W2 --->>> 110 lbs, 70 lbs
W1 --->>> 105 lbs , 65 lbs

Deadlifts 1 x 5
W3 --->>> 275 lbs
W2 --->>> 275 lbs
W1 --->>> 225 lbs

TOTAL POUNDAGE
W3 --->>> 5600 lbs
W2 --->>> 5425 lbs
W1 --->>> 5000 lbs

The Accessory Lifts:

Plate Side Bends
W3 --->>> 25 lbs per hand @ 2 sets x 25 reps
W2 --->>> 25 lbs per hand @ 2 sets x 20 reps
W1 --->>> 25 lbs per hand @ 2 sets x 15 reps

Sit-Ups
W3 --->>> BW @ 2 sets x 25 reps
W2 --->>> BW @ 2 sets x 25 reps
W1 --->>> BW @ 2 sets x 25 reps

Flat Leg Raises
W3 --->>> BW @ 1 set x 25 reps
W2 --->>> BW @ 1 set x 20 reps
W1 --->>> BW @ 1 set x 15 reps

Diet:

10:40 am --->>> 1 scoop weightgainer
2:00 pm --->>> grilled chicken sandwich with swiss cheese and lettuce and mustard
3:00 pm --->>> single slice pizza
3:30 pm --->>> apple
5:45 pm --->>> 3 BCAA pills with banana
8:00 pm --->>> 2 sccops whey + 1 BCAA pill
9:00 pm --->>> turkey sandwich with swiss cheese and lettuce and mustard and salsa
10:30 pm --->>> salad containing lettuce, brocoli (i love brocoli), black olives (lots), egg whites, chicken, carot, beans, almonds
11:30 pm --->>> protein shake

Overall Impression:
good workout...as long as the overall poundage increases im happy....

i kept the dedlift the same because i just wasnt into it today...i dunno why though..

but everything else was swell...i did not forget to stretch today hahaha

Week 3 - Monday - HEAVY Day

The Basic Lifts:

Olympic Squats 5 x 5
Week 3 --->>> 195 lbs
Week 2 --->>> 190 lbs
Week 1 --->>> 185 lbs

Flat Bench Press 5 x 5
Week 3 --->>> 150 lbs
Week 2 --->>> 145 lbs
Week 1 --->>> 140 lbs

JS Rows 5 x 5
Week 3 --->>> 145 lbs
Week 2 --->>> 140 lbs
Week 1 --->>> 135 lbs

TOTAL POUNDAGE
Week 3 --->>> 12,250 lbs
Week 2 --->>> 11,875 lbs
Week 1 --->>> 11,500 lbs

The Accessory Lifts:

Standing situps with lat machine
Week 3 --->>> 60 lbs @ 4 sets x 12 reps
Week 2 --->>> 60 lbs @ 4 sets x 10 reps
Week 1 --->>> 40 lbs @ 5 sets x 15 reps

Flat Crunches
Week 3 --->>> BW @ 2 sets x 20 reps
Week 2 --->>> BW @ 2 sets x 15 reps
Week 1 --->>> n/a

Reverse Hyperextensions
Week 3 --->>> 30 lbs @ 2 sets x 12 reps
Week 2 --->>> 25 lbs @ 2 sets x 12 reps
Week 1 --->>> 25 lbs @ 1 set x 15 reps

Diet:

11:40 am --->>> coffee + 2 baegels
2:00 pm --->>> chinese + apple (i was so full my stomach looked like i had a baby in there damnit!)
5:30 pm --->>> 2 scoops whey (pre-workout) + 3 BCAAs + banana
8:00 pm --->>> 2 scoops weightgainer + 1 BCAA
9:00 pm --->>> salad + weightgainer
11:30 pm --->>> grilled chicken sandwich

Overall Impression:
good workout.....i have videos which if anyone wants please pm me. i taped the squats (3rd set) and bench press (3rd set)....

i ate soo much today...damn....feels good

looking foward to wednesday...

unfortunately, i forgot to do my stretches i was in too much of a hurry to get out for some reason....only regrets...

also, i may switch from JS Rows to simple barbell rows...lets see...

Week 2 - Friday - MEDIUM Day

The Basic Lifts:

Olympic Squats
TT --->>> 275 lbs x 2 reps ; 185 lbs x 10 reps
LT --->>> 275 lbs x 1 rep ; 185 lbs x 10 reps

Flat Bench Press
TT --->>> 185 lbs x 2 reps ; 135 lbs x 6 reps
LT --->>> 185 lbs x 1 rep ; 135 lbs x 6 reps

Pull-Ups 3 x failure
TT --->>> 7 + 4 + 3 = 14
LT --->>> 5 + 4 + 3 = 12

TOTAL POUNDAGE
TT --->>> 6100 lbs
LT --->>> 5280 lbs

The Accessory Lifts:

Sit-Ups
TT --->>> BW @ 3 sets x 15 reps
LT --->>> BW @ 3 sets x 15 reps

Cable Pull-Throughs
TT --->>> 17.5 lbs @ 1 set x 20 reps
LT --->>> 17.5 lbs @ 1 sets x 15 reps

Reverse Hyperextensions
TT --->>> 25 lbs @ 1 set x 15 reps
LT --->>> 25 lbs @ 1 set x 10 reps

Diet:

laters...

Overall Impression:

ok session.....im a bit depressed (actually very very very depressed so i dont really know how my workout is....i got the sets and reps i wanted and thats that. end of story.

Week 2 - Wednesday - LIGHT Day

The Basic Lifts:

Olympic Squats 3 x 5
TT --->>> 150 lbs
LT --->>> 145 lbs

Military Press 2 x 5, 1 x 10
TT --->>> 110 lbs, 70 lbs
LT --->>> 105 lbs , 65 lbs

Deadlifts 1 x 5
TT --->>> 275 lbs
LT --->>> 225 lbs

TOTAL POUNDAGE
TT --->>> 5425
LT --->>> 5000 lbs

The Accessory Lifts:

Plate Side Bends
TT --->>> 25 lbs per hand @ 2 sets x 20 reps
LT --->>> 25 lbs per hand @ 2 sets x 15 reps

Sit-Ups
TT --->>> BW @ 2 sets x 25 reps
LT --->>> BW @ 2 sets x 25 reps

Flat Leg Raises
TT --->>> BW @ 1 set x 20 reps
LT --->>> BW @ 1 set of 15 reps

Diet:

10:40 am --->>> 1 scoop weightgainer
2:00 pm --->>> turkey breast sandwich with sweet corn and jalapenos and a coke
5:20 pm --->>> 1 scoops weightgainer (pre-workout) with banana
5:45 pm --->>> 3 BCAA pills
8:00 pm --->>> 2 sccops whey + 1 BCAA pill
9:00 pm --->>> grilled chicken sandwich and french fries
11:30 pm --->>> protein shake with a slice of pizza

Overall Impression:

good workout....felt pretty strong on the military presses.

my hams were torched after 3 sets of squats (which felt pretty easy) and thats probably why my form on my deads wasnt spot on....thats why next time i plan on doing only 2 sets of 5s for squats and im gonna carry over the 70 lbs x 10 reps military press next week too.

it was a good workout.

peace

*note: TT means This Time and LT means Last Time

Week 2 - Monday - HEAVY Day

The Basic Lifts:

Olympic Squats 5 x 5
TT --->>> 190 lbs
LT --->>> 185 lbs

Flat Bench Press 5 x 5
TT --->>> 145 lbs
LT --->>> 140 lbs

JS Rows 5 x 5
TT --->>> 140 lbs
LT --->>> 135 lbs

TOTAL POUNDAGE
TT --->>> 11, 875 lbs
LT --->>> 11,500 lbs

The Accessory Lifts:

Standing situps with lat machine
TT --->>> 60 lbs @ 4 sets x 10 reps
LT --->>> 40 lbs @ 5 sets x 15 reps

Flat Crunches
TT --->>> BW @ 2 sets x 15 reps
LT --->>> n/a

Reverse Hyperextensions
TT --->>> 25 lbs @ 2 sets x 12 reps
LT --->>> 25 lbs @ 1 set x 15 reps

Diet:

10:40 am --->>> coffee + 2 baegels
2:00 pm --->>> chinese
5:30 pm --->>> 2 scoops whey (pre-workout) + 3 BCAAs + banana
8:00 pm --->>> 2 scoops weightgainer + 1 BCAA
9:00 pm --->>> grilled chicken sandwich w/ large fries + coke
11:30 pm --->>> salad + weightgainer

Overall Impression:
tiring workout.....i would rate it as good....

squats were perfect. i think i have finally gotten into the groove of squats again and i am very happy about that very slow and controlled reps

bench press was ok. i havent been doing my rehab work in the last 4 days because im waiting for my therabands to arrive. and i think friday's overdoing it of 5 singles with 165 may have lead to this. but i needed no spot nor was i close to failure at any point (2-3 reps shy)...i am happy i am able to bench correctly finally...i have read in numerous journals just how technical the deadlift is and i am glad things are working out...

JS Rows are a bitch. i honestly hate this movement. its like my body is not built for this....and i cant even go back to yates rows because ive been trying so damn hard to do js rows i dont even remember how to do yates rows....but my form wasnt 100% on the spot. it was around 90-95%...

next week i am going to be putting up videos of all my 3 lifts via pm's.....i wish i could have taken them this time (i tured up at the gym with the camera and all) but the whole darn football team was in there and it was WAY too crowded....

the workout took a bit long though. 50 minutes with the big 3 and then i was halfway out of the door when my conscience begged me to do all the accessory stuff....damn i hate abs...but i managed to go through all of that with dedication atleast....

i am happy and looking forward to my day of rest tomorrow

ps: TT means This Time and LT means Last Time

Week 1 - Friday - MEDIUM Day

The Basic Lifts:

Olympic Squats

Warm-Ups:
free-hand front squats: BW x 25
regular squats: barbell x 15, 135x5, 185x1, 225x1

Work Sets:
245 lbs x 1 rep
265 lbs x 1 rep
275 lbs x 1 rep
185 lbs x 10 reps

Flat Bench Press

Warm-Ups:
bar x 15
135 x 5
155 x 2

Work Sets:
185 lbs x 2 reps
165 lbs x 1 rep x 5 sets
135 lbs x 6 reps

Pull-Ups 3 x failure
TT --->>> 5 + 4 + 3 = 12
LT --->>> 3 + 3 + 3 = 9

TOTAL POUNDAGE
TT --->>> 6615 lbs
LT --->>> 4400 lbs

The Accessory Lifts:

Sit-Ups
TT --->>> BW @ 3 sets x 15 reps

Cable Pull-Throughs
TT --->>> 17.5 @ 1 sets x 15 reps

Reverse Hyperextensions
TT --->>> 25 lbs @ 1 set x 10 reps

Diet:

9:40 am --->>> 1 scoop weightgainer + 1/2 hershey's chocolate (i couldnt resist again)
2:00 pm --->>> LOTS of chineese. my stomach was bloated.
5:15 pm --->>> 1 scoops weightgainer (pre-workout) with banana
5:45 pm --->>> 3 BCAA pills
7:15 pm --->>> 2 sccops whey + 1 BCAA pill
8:00 pm --->>> large chicken grilled sanwhich with lots of fries and coke

Overall Impression:

ok today was a good session. my oly squats were fantastic and i am so damn happy to know that my strength is returning. 275 x 1 was a masterpiece. i wish my gym wasnt so crowdned with the frat boys and the football team that i could have taken a video...i met an interesting dude today (i knwo that sounds gay but ill explain later)

diet was ok....im just trying to eat as much as i economically can....my weight however has gone from 182 to 180...thats ok really...im just making an observation...im not here to bulk/cut on this program. i dont want to confuse goals: i am eating to lift heavy. period. what happens happens.

ok so i met this dude today at the gym.....ive seen him plenty of times before and we usually just nod to each other a hi...he's like 5'10 200+ lbs and im 5'7 @ 180...so yeah: he's massive compared to me....well, he was doing safey bar low box squats with 4 plates on each side (aka 425 lbs) for reps and i happened to notice because apart from him and me everyone was ebnch pressing with 135 lbs (yes thats why Trinity has a D3 football team) and i needed a spot for my bench....so i ask him to help me out coz he seems to know what he's doing....

ok so he walks over and helps me with the 185. then we begin talking (coz im a really friendsly guy - and thats not meant in a gay way) and i learn that he's been lifting for the last 9 years (he's 26 years old) and he just graduated with a degree in weightlifting/exercise (put some technically correct word here coz i don remember his exact words) and he's a certified powerlifting coach who works with UT SA....well, he asked me if i wanted any tips in bench pressing and i was like hell yeah coz my bench sucks balls.

so he gave me the following tips:
1.) lower back MUST be tight (i knew this one)
2.) he likes to press against the sides of the powercage while he's lying down so that his shoulder blades retract fully (i didnt know this part)
3.) when he grips the bar his goal is to pull it apart. this is difficult to explain i words but ill try. the deal is to push outwards while gripping the bar tight.
4.) not to descend after clearing it right away (i read this right now in kethnaab's rippetoe FAQ)

well, these tips were just great and i am so fucking happy that i have finally learnt how to bench correctly. so i used his princples and i did the 5 singles on the flat bench with 165...easy as hell....i could have easily pulled off a 3x5 with that weight but i refrained because i have no intention of increasing my poundage today and reduce it next week lol...

so i know this is anti-climatic for some of u who would have loved to rib me on this but bottom line is: i learnt how to bench press correctly :) and that is something pretty big for me considering i have a 1RM of less than 200 with a Deadlift 1rm of 365 and oly squat of 300.

oh, and after my workout i spoek to him for a few minutes on different techniqes and i took a shot in the dark and told him that by the looks of his exercise selection of today id say he was doing Westside...well, he laughed and said he was on Westside...so guys: i guess reading all those articles on www.westside-barbell.com finally paid off...

the only sad thing about this is that the whole fucking gym was so full today that i couldnt video tape my lifts...oh well, next week and those who will get the pm with the links know urselves so no probs there :)

peace

Week 1 - Wednesday - LIGHT Day

The Basic Lifts:

Olympic Squats 3 x 5
TT --->>> 145 lbs

Military Press 2 x 5, 1 x 10
TT --->>> 105 lbs , 65 lbs

Deadlifts 1 x 5
TT --->>> 225 lbs

TOTAL POUNDAGE
TT --->>> 5000 lbs

The Accessory Lifts:

Plate Side Bends
TT --->>> 25 lbs per hand @ 2 sets x 15 reps

Sit-Ups
TT --->>> BW @ 2 sets x 25 reps

Flat Leg Raises
TT --->>> BW @ 1 set x 15 reps

Diet:

10:40 am --->>> 1 scoop weightgainer + 1/2 hershey's chocolate (i couldnt resist)
2:00 pm --->>> HUGE amounts of nachos with cheese, black beans and jalapeneos
5:00 pm --->>> 1 scoops weightgainer (pre-workout) with banana
5:10 pm --->>> 3 BCAA pills
7:15 pm --->>> 2 sccops whey + 1 BCAA pill
8:00 pm --->>> sushi
9:30 pm --->>> sushi
11:30 pm --->>> salad

Overall Impression:

im happy. it was a good workout. im glad im focussing more on abs and lower back. im also doing all my rehab work as planned and after my workout im doing stretches for quads, hams and back dc style. because of my shoulder i cant do fascia stretches for my chest so im doing dynamic stretches instead. i still need to get that approved by my doc because i forgot to ask her about the stretching so im a bit cautious with these at the moment...

as for the workout: im happy with squats. legs are sore, but 145 was not too difficult at all. military was a bit hard. probably because of my shoulder problem. deadlifts are ok. i know its a huge step down from 315, but i plan on increasing these by 20 lbs till i hit 315 after which the good old 5 lbs increments

good session i think

Week 1 - Monday - HEAVY Day

The Basic Lifts:

Olympic Squats 5 x 5
TT --->>> 185 lbs

Flat Bench Press 5 x 5
TT --->>> 140 lbs

JS Rows 5 x 5
TT --->>> 135 lbs

TOTAL POUNDAGE
TT --->>> 11,500 lbs

The Accessory Lifts:

Standing situps with lat machine
TT --->>> 40 lbs @ 5 x 15

Reverse Hyperextensions
TT --->>> 25 lbs @ 1 x 15

Diet:

10:40 am --->>> BBQ Chicken
2:00 pm --->>> Sushi
4:00 pm --->>> 3 scoops weightgainer
6:30 pm --->>> 2 scoops whey (pre-workout)
8:00 pm --->>> 2 scoops weightgainer
9:00 pm --->>> grilled chicken sandwich w/ large fries + coke
11:30 pm --->>> salad

Overall Impression:

good workout. felt pretty strong. woke up because of a nightmare last night at 5:30 am and i havent been able to sleep since. im gonna crash early tonight (that means before 2:00 am).

its like 28F out here and for someone like me who is used to Bombay's 85s this is FREEEZING cold...damn depressing really...

as for the workout: it was decent. im still new to the benching but i guess ill get better with practice. js rows were a little difficult but i think ill manage.

on the whole it was a good day - except for the nightmare

Rehab Journal for Strength

POWER BUILDING JOURNAL 1

The goal of this journal is to become as strong as possible while keeping all injuries at bay.

Currently, i suffer from shoulder dislocation injuries on both my shoulders owing to a genetic weakness coupled with excessive martial arts and squash practice over the last 4 years.

Well, the doctors have warned me that i need to stop doing all outside activites and stick to the basic weightlifting.

So here i am.

From this coming Monday i will be posting all my workouts in order to check my progress.

Some stats:
Gender: Male
Height: 5'7
Weight: 180 lbs
Fat %: 16-18%
RAW Bench: 175 lbs x 5 reps
RAW Squat: 315 lbs x 1 rep
RAW Deadlift: 365 lbs x 1 rep

needless to say, i need to bring that damn bench up lol :)

ok, so the plan as of now is:

Monday - Heavy Day
Olympic Squats 5x5
Flat Bench Press 5x5
Rows 5x5

Wednesday - Light Day
Olympic Squats 2x5 @ 70% of Monday
Military Press 2x5, 1x10
Deadlift 1x5

Friday - Medium Day
Olympic Squats - work upto a max, a triple or a new 5RM. the goal is to lift heavy for 1 set followed by a back-off set. it is not necessary to set a new PR every session
Bench Press - same as squat
Pull-Ups 3-5 sets to failure

Simple plan

As for diet: my goal is rather simple; get in 270-300 grams of protein per day. The rest will follow.

See y'all Monday

_Flamebreath_
The Blue Dragon