Getting stronger, faster, bigger
Well I am fairly new to the site, thanks to all that welcomed me.
Decided to start a new journal because I need to use the journal I have been writing in for a class and am to lazy to go get another one. Plus entering on here will give more motivation to hit PR's.
I am around 6'2, weighed my self on the scale at school today with shoes, shirt n shorts was 195-196, the scale tends to be 5-7lbs heavy it seems, I don't know why but everyone is heavier on there than they really are. So prolly with reduction of clothes/shoes n the 5-7lbs am around high 180's.
Used to be bigger but hadn't lifted or did any type of activity for a year until 10/22/07 so I have been lifting now 3 months.
This was my 10/22/07 work out so you have some kind of idea how I am progressing so far.
Flat DB 60-6,6
My 10/24/07 work out
Seated DB Press-55,50,50-4,6,6
Front Lateral raise-30-8,8,6
Press Standing-135-3x5 and than 95 for 8 right after
Seated Press-45,50-10,10 Done right after standing
Side Lateral raises-35-8,8,8
Dips-3 sets of 10 or so
Never have done floor presses before so thats why numbers were low just trying to feel it out and I liked it a lot.(replacing close grip)
Hadn't done standing presses ever either normally always do seated.
Bench-190,195,205,215-6,6,5,2 (all were easy accept 215 got stuck)
DB Row-75-12,10,8 (went really light here)
Today was decent work out, I was a lil hung over and tired from night before but all in all pretty happy with bench, 190-205 felt very easy and could have done more reps.
Do some box jumps after playing basketball tonight hopefully if a court is open.
Some PR's so far are...
Seated DB Press-70,75-6,4
Probably my best PR in my mind because I always thought doing 60's were an accomplisment and now I am almost at 80's.
Bench Press i hit 185 for 3 sets of 8 reps which was my original goal, next goal is 200 for 3x8 which I should do hopefully in next week or two. Longer term goal has always been 225 for 3x8
Tri Ext my goal is 90 for 3x10, I can get 6 reps but its tough and not greatest form and 80 for 10 is way too easy to be using 80 ez curl bar.
Probably going to wonder why no squats/deadlifts in any of my work outs...
I have a bad lower back so staying away from deadlifts for now.
I am just going to start doing squats again, problem is it kills my lower back. Just have to see how it goes.
I did some squats at end of the 1/30/08 work out just to see how it feels(thats where ill be doing squats at end of tri/shoulder work out). 135 for 10 deep reps as far as i can go was easy. 185 easy, 225 for 2 sets of 4-5 was easy but my back started to feel real bad so stopped there.
Have to try and work my way back up slowly(lb wise) on squats like i did with bench and other exercises.
My Diet, my view on my diet right now is eat a lot as often as possible. Eat things that have a lot of protein and they tend to be high in calories.
I drink a good amount of milk also, i like milk a lot. 1 small carton of skim milk is 90 cals n 9g of protein.
Taking no supplements as of right now, not even any protein powder. Might be ordering some protein soon though.(my meal plan at school is running out too quickly and this way my diet will be a little cleaner)
Hope that back feels better mate.I like the name of your journal too, its catchy.:)
Without knowing the specific problem with your back I would suggest you should try front squats. You can probably rock them all day, once you get used to it, and not hurt your back much if at all. If you combine front squats with posterior chain training designed to promote hip extension over lumbar extension, get the glutes working, etc. you will undoubtedly work wonders for you back problems.
I would suggest, when you are ready, to do RDL's (Romanian Deadlfits) first before getting into deads. They will work better to get the hips working and promote range of motion.
Check out hip flexor flexibility. Also hamstrings could be short/tight.
Good luck on everything.
Just a few ideas. I could probably give more as more info becomes available.
Not much use in doing speed work after a bunch of repping as you have on those bench days. A little repping can acutally help but by the time you get to the DE work on those days all the fatigue products are already reducing motor unit effeciency. Best to do the speed work first or after a little max work. Either way can work well depending on the person. Or of course you can just do speed work on it's own day.
I really need to improve my hip flexibility. Definitely will add front squats and give RDL's a try.
Thanks for the info, anything else you have to add is greatly appreciated
I have back problems also. I have a ruptured disc (L5,S1) and another messed up disc in my upper back. I couldn't do any squats for several years. I did a set of 5 reps @ 135lbs last year and could barely walk the next day. I started stretching and doing good mornings. And I eventually started doing some leg press. Then started doing light squats. Then I started deadlifting and squatting heavy. I'm fine now...just start slow and you will probably surprise yourself. It seems like you're on the right track though.
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