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iron_worker · 09-02-2008, 09:11 PM

Tuesday Sept 2nd/2008

My buddy got sick of my messing around and said we're starting the split today. He programmed most of it with a few suggestions from me. I think it should work well for a while at least. He has started the keto diet. I may in a couple weeks.

ME Deads
-60kg x 5
-80kg x 4
-100kg x 3
-120kg x 2
-140kg x 1
-150kg x 1
-155kg x 1
-160kg x 1

155 and 160 were both very tough pulls. I think I almost blacked out on both of them. I may try for a new PR next ME deads day.

DE Parallel Box Front Squats
-bar x 5
-95lbs x 3
-115lbs 8x3

Started off pretty awkward but I worked up to pretty good speed.

Planks
front plank - 45s
side plank - 30s each
front plank - 45s

I've never tried planks before but I can definately see why you would do them now.

Oblique Work - Cable Twist
3x10 - 40lbs, 45lbs, 50lbs

I know I technically did obliques with side planks but that was stability work. This is more actual oblique strengthening. I don't know how to say it properly.

Thougths

The workout was just over an hour which is awesome. I didn't feel like I was dying at the end of this workout (always a bonus... lol). I think this program should work pretty well.

IronWorker

TALO · 09-03-2008, 04:56 PM

Nice deads !!

Planks are a very good exercise to add in as a regular.

iron_worker · 09-04-2008, 06:21 AM

Thanks Talo! I felt like such a wuss when my core was shaking after 30s lol.

IronWorker

TALO · 09-04-2008, 05:04 PM

I know how that feels , but it doesn't take long to build it up.

iron_worker · 09-04-2008, 07:55 PM

Thursday Sept 4th/2008

Weight: 182.4lbs (down 2lbs from last time... so was my buddy though so maybe its just calibration)

DE MP
-bar x 5
-65lbs x 4
-85lbs 6x3 normal grip
-85lbs 2x3 very close grip

DE Bench
-bar x 5
-95lbs x 5
-115lbs 6x3 various grips

Well I played around with the grips hoping my shoulder would settle in...

Light Shoulder Band Work
Not really sure what exactly I should be doing here.

Pull-ups
bw x 3,5,5,7

Trying to feel out how the shoulder was doing and I stopped really focusing on reps.

Leg Raises
Hurts too much. F that.

Cable Crunches
140bls x 10
150lbs x 10
160lbs x 10
170lbs x 10

Probably stick with these for a while.

Thougths

Well I could feel something going on in my shoulder. I guess I'll find out tomorrow if it was good or bad. I'll let y'all know.

IronWorker

Pitysister · 09-05-2008, 07:00 AM

doesn't seem like you ever do any db work....maybe you should rotate some in...

youtube: rear flyes, facepulls, prone trap raises, straight arm pulldowns, band pullaparts, behind the head band pulldowns..

all good for maintaining shoulder health.

iron_worker · 09-05-2008, 07:09 AM

I would like to do DB work but its very awkward to do ME DB work I find. Maybe I'll just have to suck it up and do it.

Thanks for the search tips Pity, I looked them up and have some good ideas now. I think I need to get a band for home so I can do some of those things on off days.

IronWorker

Pitysister · 09-05-2008, 07:28 AM

i don't really see a reason to do a DE mp and bench on the same day...just do de bench, and a db shoulder press...or even an arnold press.

iron_worker · 09-05-2008, 02:35 PM

Well the reason I did DE for both was because I would usually do ME Press and DE bench but I didn't want to go ME due to my shoulder.

iron_worker · 09-09-2008, 07:45 PM

Tuesday Sept 9th/2008

Weight: 186.4lbs Back up again? ~.5lbs below my max weight ever! Uh oh. lol I think I'm significantly leaner then last xmas, though so thats a good thing.

ME BB Bench Press
- bar x 5
- 135lbs x 5
- 165lbs x 3
- 185lbs x 2
- 205lbs x 1
- 225lbs x 1
- 235lbs x 1
- 225lbs x 1

I'm hoping to be able to push the PR next ME bench day. Its been a while.

DE DB Push Press
-22.5lbs x 5
-30lbs x 3
-35lbs 8x3

I wanted to incorporate some DB work to hopefully prehab my shoulder a little bit.

Pull-Ups
bw x 3
bw + 10lbs x 3
bw + 20lbs x 2
bw + 10lbs x 3
bw x 5

CG RE Bench Press
bar x 8
95lbs x 5
115lbs x 8
125lbs x 8
135lbs 2x8

Thougths

Well last week I wasn't too faithful at the gym so this week we're going tues-fri instead of the usual mon,tues, thurs, fri. Should be a bit of a marathon week. lol

I'm really hoping my shoulder holds up after this workout. I'll keep ya posted.

IronWorker

09-05-2008, 07:00 AM	#466
Pitysister Rank: Light Heavyweight Experience: > 1 Year Join Date: Aug 2007 Posts: 4,221 Country: Gender:	doesn't seem like you ever do any db work....maybe you should rotate some in... youtube: rear flyes, facepulls, prone trap raises, straight arm pulldowns, band pullaparts, behind the head band pulldowns.. all good for maintaining shoulder health.
	Pitysister's Sig: *To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.* And when you seek forgiveness You will see there is no god And for all eternity You will cry my name

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09-02-2008, 09:11 PM	#461
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Tuesday Sept 2nd/2008 My buddy got sick of my messing around and said we're starting the split today. He programmed most of it with a few suggestions from me. I think it should work well for a while at least. He has started the keto diet. I may in a couple weeks. ME Deads -60kg x 5 -80kg x 4 -100kg x 3 -120kg x 2 -140kg x 1 -150kg x 1 -155kg x 1 -160kg x 1 155 and 160 were both very tough pulls. I think I almost blacked out on both of them. I may try for a new PR next ME deads day. DE Parallel Box Front Squats -bar x 5 -95lbs x 3 -115lbs 8x3 Started off pretty awkward but I worked up to pretty good speed. Planks front plank - 45s side plank - 30s each front plank - 45s I've never tried planks before but I can definately see why you would do them now. Oblique Work - Cable Twist 3x10 - 40lbs, 45lbs, 50lbs I know I technically did obliques with side planks but that was stability work. This is more actual oblique strengthening. I don't know how to say it properly. Thougths The workout was just over an hour which is awesome. I didn't feel like I was dying at the end of this workout (always a bonus... lol). I think this program should work pretty well. IronWorker

09-03-2008, 04:56 PM	#462
TALO Rank: Light Heavyweight Experience: 5-7 Years Join Date: Sep 2006 Location: Alberta , Canada Posts: 3,067 Country: Gender:	Nice deads !! Planks are a very good exercise to add in as a regular.

09-04-2008, 06:21 AM	#463
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Thanks Talo! I felt like such a wuss when my core was shaking after 30s lol. IronWorker

09-04-2008, 05:04 PM	#464
TALO Rank: Light Heavyweight Experience: 5-7 Years Join Date: Sep 2006 Location: Alberta , Canada Posts: 3,067 Country: Gender:	I know how that feels , but it doesn't take long to build it up.

09-04-2008, 07:55 PM	#465
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Thursday Sept 4th/2008 Weight: 182.4lbs (down 2lbs from last time... so was my buddy though so maybe its just calibration) DE MP -bar x 5 -65lbs x 4 -85lbs 6x3 normal grip -85lbs 2x3 very close grip DE Bench -bar x 5 -95lbs x 5 -115lbs 6x3 various grips Well I played around with the grips hoping my shoulder would settle in... Light Shoulder Band Work Not really sure what exactly I should be doing here. Pull-ups bw x 3,5,5,7 Trying to feel out how the shoulder was doing and I stopped really focusing on reps. Leg Raises Hurts too much. F that. Cable Crunches 140bls x 10 150lbs x 10 160lbs x 10 170lbs x 10 Probably stick with these for a while. Thougths Well I could feel something going on in my shoulder. I guess I'll find out tomorrow if it was good or bad. I'll let y'all know. IronWorker

09-05-2008, 07:09 AM	#467
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	I would like to do DB work but its very awkward to do ME DB work I find. Maybe I'll just have to suck it up and do it. Thanks for the search tips Pity, I looked them up and have some good ideas now. I think I need to get a band for home so I can do some of those things on off days. IronWorker

09-05-2008, 07:28 AM	#468
Pitysister Rank: Light Heavyweight Experience: > 1 Year Join Date: Aug 2007 Posts: 4,221 Country: Gender:	i don't really see a reason to do a DE mp and bench on the same day...just do de bench, and a db shoulder press...or even an arnold press.

09-05-2008, 02:35 PM	#469
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Well the reason I did DE for both was because I would usually do ME Press and DE bench but I didn't want to go ME due to my shoulder.

09-09-2008, 07:45 PM	#470
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Tuesday Sept 9th/2008 Weight: 186.4lbs Back up again? ~.5lbs below my max weight ever! Uh oh. lol I think I'm significantly leaner then last xmas, though so thats a good thing. ME BB Bench Press - bar x 5 - 135lbs x 5 - 165lbs x 3 - 185lbs x 2 - 205lbs x 1 - 225lbs x 1 - 235lbs x 1 - 225lbs x 1 I'm hoping to be able to push the PR next ME bench day. Its been a while. DE DB Push Press -22.5lbs x 5 -30lbs x 3 -35lbs 8x3 I wanted to incorporate some DB work to hopefully prehab my shoulder a little bit. Pull-Ups bw x 3 bw + 10lbs x 3 bw + 20lbs x 2 bw + 10lbs x 3 bw x 5 CG RE Bench Press bar x 8 95lbs x 5 115lbs x 8 125lbs x 8 135lbs 2x8 Thougths Well last week I wasn't too faithful at the gym so this week we're going tues-fri instead of the usual mon,tues, thurs, fri. Should be a bit of a marathon week. lol I'm really hoping my shoulder holds up after this workout. I'll keep ya posted. IronWorker

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