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-   -   Mass Fall/Winter Program (http://www.bodybuilding.net/personal-journals/mass-fall-winter-program-3452.html)

BigMal 09-24-2006 10:46 AM

Mass Fall/Winter Program
 
Ok, I've posted my plan for the next 5 weeks here:

http://www.bodybuilding.net/training...gram-3383.html

Here is the plan I'm following.
Quote:

Sunday:
Olympic Squats 5x5 (same weight)
Benching 5x5 (regular)(same weight)
Barbell bentover Rows 5x5 (same weight)
Accessory: Dips 3x10 (bodyweight), Swissball Crunch 3x10(weighted)

Monday: Low Intensity Cardio, Basketball 6-8 hrs after cardio

Tuesday:
Standing Military Press 5x5 (same weight)
Deadlifts 5x5 (same weight)
Pull ups 5x5 (bodyweight)
Accessory: Incline DB curls 5x5, Hanging Knee Raises 3x20

Wednesday: HIIT Cardio

Thursday:
Olympic Squats 5x5 (same weight)
Incline Bench 5x5 (same weight)
BB Shrugs 5x5 (same weight)
Accessory: DB Skullcrushers 3x8, DB Oblique Side Lifts 3x8, Lying incline DB Rows 3x8

Friday: Off

Sat: HIIT Cardio

I go up 5-10lbs (upper) 10-20lbs (lower) every 1-2 weeks.

Today's results:
A2G 5x5 @135
Flat Bench 5x5 @210
Bent Over Row 5x5 @95
Dips 3x10 @ bodyweight
Swiss Ball Crunch 3x10 @bodyweight + 25lb plate


Sunday's Thoughts:
Bench was great, a personal best for me. :biglaugh:
Squats were ok as well.
I felt I could do more with the row, but didn't want to put too much stress on my lower back until it's able to handle it.
I will def go up to a 35lb plate next time on the crunches.

BigMal 09-26-2006 08:00 PM

Today's results:
Standing Military Press 5x5 @90
Dead Lift 5x5 @125
Incline DB Curls 5x5 @35
Chinups 5x5 @ bodyweight
Hanging knee Raises 3x20 @ bodyweight


Thoughts:
Will go up on the press next week as it was too light.
My legs are extremely sore from the squats on Sunday, that and more of an emphisis on form is the reason for the low dead lift weight.
The hanging knee raises was a killer as I couldn't finish the last 5 reps on the last set with proper form.
Overall, I feel that I am pregressing nicely. I also like how I can almost fit this plan into a 30-40min window.

_Wolf_ 09-26-2006 08:05 PM

normally people who do this version of the program are very advanced lifters because u have to know ur body so well that u PLAN over-reaching. are u sure u are upto this program? because u mention "Will go up on the press next week as it was too light." now no advanced lifter would say that because u have to have planned out ur progression on the lifts..

i dont know if im right on this, but i think 0311 or ChinPieceDave667 will know better because they're put up journals out here...may be u should have a look through them

best of luck

Sentinel

BigMal 09-26-2006 08:21 PM

Quote:

Originally Posted by Sentinel (Post 22906)
normally people who do this version of the program are very advanced lifters because u have to know ur body so well that u PLAN over-reaching. are u sure u are upto this program? because u mention "Will go up on the press next week as it was too light." now no advanced lifter would say that because u have to have planned out ur progression on the lifts..

i dont know if im right on this, but i think 0311 or ChinPieceDave667 will know better because they're put up journals out here...may be u should have a look through them

best of luck

Sentinel


Thanks for the look. Yes, I am up for this program, the problem I ran into today is that I under estimated my 5RP max on the press. I think I could add 10-15lbs and it will be right on.

BigMal 09-28-2006 05:17 PM

Thursday's results:
A2G 5x5 @135
Incline Bench 5x5 @165
BB Shrugs 5x5 @135
DB Skullcrushers 5x5 @25
DB Oblique Side Lifts 5x5 @45
Lying incline DB Rows 5x5 @45


Thoughts:
All lifts felt pretty good. I like the way this plan is working out, as I can get it all done in about 30-45 minutes if really pressed for time.

BigMal 10-01-2006 09:11 AM

Today's results:
A2G 5x5 @145
Flat Bench 1x5 @215 4x5 @210
Bent Over Row 5x5 @100
Dips 3x10 @ bodyweight
Swiss Ball Crunch 3x10 @bodyweight + 35lb plate


Thoughts:
Squats were good, but getting the weight over my head was difficult. I was using more power to get it over than technique which hurt me on the bench.
The reason for the 1 set @215 is because I strained that part between your peck and sholder, don't know what it's called. Partly due to a bad too wide grip, and poor form getting the weight over my head for the squats causing strain there as well.
Rows were find weight wise, but could def feel the weight on my lower back.
As for the crunches, I noticed that there is a big difference between holding the plate just above my chest, than over head arms fully extended. I'm not sure which should be the proper way as I've seen it done both ways.

All and all, a decent session.

BigMal 10-04-2006 01:00 PM

Missed Tuesday's workout. I was dead tired, and I figure I'd give my shoulder/pec a rest.

BigMal 10-06-2006 04:57 AM

Missed Thursday's workout, following the "BOSS"'s orders. :lame: I will begin the next week with this weeks weights.

BigMal 10-10-2006 05:37 PM

Catching up...
Sunday's results:
A2G 5x5 @145
Swiss Ball Crunch 3x10 @bodyweight + 35lb plate


Today's results:
Standing Military Press 5x5 @100
Dead Lift 5x5 @135
Incline DB Curls 5x5 @35
Chinups 5x5 @ bodyweight
Hanging knee Raises 3x20 @ bodyweight


Thoughts:
Had to cut Sunday's workout short due to time limitations. Today's workout felt pretty tough. My legs are killing me, and my sholder is still a little weak, but it's only been a week so got to give it time.

My diet has been shit lately but I'm slowly pulling it back. I need to kick my own ass!:buttkick:

I have also realized that I may cause more injury to myself so have started researching racks. Due to space limitations, I am leaning towards this one.
http://bodysolid.com/Item.aspx?ItemI...ine+Squat+Rack

BigMal 10-12-2006 04:44 PM

Thursday's results:
A2G 5x5 @135
Incline Bench 5x5 @160
BB Shrugs 5x5 @135
DB Skullcrushers 3x8 @25
DB Oblique Side Lifts 3x8 @45
Lying incline DB Rows 3x8 @45


Thoughts:
My left sholder/pec still feels a little weak, so I didn't want to push it on the bench. I'm also not sure if I should go up onthe squats next week due to the increased dificulty getting the weight over my head. I also switched up the accessory lifts to 3x8 because it didn't feel like much volume doing them 5x5. Does it really matter on the accessory lifts?


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