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
