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.

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.

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.

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.

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.

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.

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

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

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

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?

Today's results:
A2G 5x5 @145
Flat Bench 5x5 @215
Bent Over Row 5x5 @105
Dips 3x10 @ bodyweight
Swiss Ball Crunch 3x10 @bodyweight + 35lb plate


Thoughts:
I needed a little more time between sets on squats but finished them out strong. Bench was great. By keeping a better, closer grip, I was able to avoid straining my left sholder/pec that I strained prior. I felt strong throughout, and my diet is coming back to where it needs to be.

Today's results:
Standing Military Press 5x5 @105
Dead Lift 5x5 @145
Incline DB Curls 5x5 @35
Chinups 5x5 @ bodyweight
Hanging knee Raises 3x20 @ bodyweight


Thoughts:
I felt strong today. :weights: I need to purchase a pair of 40lb DBs, but will give the 45lb DBs that I have a shot on the incline curls next week.

Thursday (Done on Friday) results:
A2G 5x5 @145
Incline Bench 5x5 @165
BB Shrugs 5x5 @135
DB Skullcrushers 3x8 @25
DB Oblique Side Lifts 3x8 @50
Lying incline DB Rows 3x8 @50

Thoughts:
Because of my hectic schedule on Thursday, I shifted to Friday. Overall I was tired as hell, comming off of a draining 52hr work week, but I stuck it out.

I couldn't go up 10lb on the DB Skulls, but will try again next week. I fucked up and didn't go up 10 on the BB Shrugs like I planned too. :wtf:

Overall I'm happy with myself getting off da couch and pullin it through. Sleep now. :sleeping:

Is anybody watching this journal, if so, how do you rate my plan/progress?:hmmm:

Today's results:
A2G 5x5 @150
Flat Bench 5x5 @220
Bent Over Row 5x5 @115
Dips 3x10 @ bodyweight
Swiss Ball Crunch 3x10 @bodyweight + 45lb plate


Thoughts:
Heavy!
Cleaning 150 to get into squat possition was hard. Bench was tough as well, but a personal best! I will keep the weight the same for bench as it was hard to push out the last rep on the last two sets, and without a spotter, I don't want to put a whole in my wall.

Today's results:
Standing Military Press 5x5 @115
Dead Lift 5x5 @155
Incline DB Curls 5x5 @35
Chinups 5x5 @ bodyweight
Hanging knee Raises 3x20 @ bodyweight


Thoughts:
My left knee was sore due to straining it at basketball last night. I tried going up to 45 DB on the curls but couldn't get it with proper form. All else was good.

sweet workouts bro. when u gonna start hitting PRs?

Already did on the flat bench & A2G squats. :biglaugh: Considering that I was one of those folks which only went parallel on squats, before giving them up completly for dumb reasons, I feel as though I'm doing pretty good now.

Also, given that I was one of those pyrmaid lifters, that and a poor diet, kept me in the same rutt for a good 6yrs straight before I started to slack off completely.

Thursday results:
Incline Bench 5x5 @175
BB Shrugs 5x5 @155
DB Skullcrushers 3x8 @25
DB Oblique Side Lifts 3x8 @50
Lying incline DB Rows 3x8 @50

Thoughts:
Because of my left knee I felt it would be a good idea not to squat today, and may attempt it on Sunday. Even though I can't seem to go up 10lb yet on the DB Skulls, my tri's are def showing signs of improvement. I can actually see a little more definition in them.

The 5wk mark is comming up soon, and I'm wondering how to modify the program, or if it's necessary to do so yet.

Today's results:
A2G 5x5 @115 n:wtf: :wtf:
Flat Bench 5x5 @220
Bent Over Row 5x5 @115
Dips 3x10 @ bodyweight
Swiss Ball Crunch 3x10 @bodyweight + 45lb plate


Thoughts:
Reason for the drastic decrease on squats is because I felt it best to do so given my left knee. It is still a little weak, so I played it safe, but still wanted to get some work in.

Being that this is the last week of this 5wk loading phase, I will change up the plan and repost it for the de-loading phase. Any suggestions are welcome.

Today's results:
Standing Military Press 5x5 @125
Dead Lift 5x5 @155
Incline DB Curls 5x5 @35
Chinups 5x5 @ bodyweight
Hanging knee Raises 3x20 @ bodyweight


Thoughts:
:)

Thursday results:
A2G 5x5 @150
Incline Bench 5x5 @175
BB Shrugs 5x5 @155
DB Skullcrushers 3x8 @25
DB Oblique Side Lifts 3x8 @50
Lying incline DB Rows 3x8 @50

Thoughts:
I felt myself over compensating for my left knee on the squats, but overall I felt strong.

De-loading Phase will be as follows:

Today's results:
Standing Military Press 3x5 @125
Dead Lift 3x5 @155
BB Curls 3x5 @95
Chinups 3x8 @ bodyweight
Rear Lateral Delt Raises 3x8 @10
Standing DB Calf Raises 3x8 @35

Thoughts:
I need to work on my form on the rear lat delt raises. All else was well. Missed Sunday's due to being out of town.

Thursday results:
A2G 3x5 @155
Incline Bench 3x5 @180
BB Shrugs 3x5 @165
Triceps extensions 3x8 (bodyweight)
DB Oblique Side Lifts 3x8 @50
Lying incline DB Rows 3x8 @50

Thoughts:
I received the squat rack today, and it felt good not having to clean the weight.

sweet stuff dude...why dont u post more in the other forums??? itll be nice for everyone to get to know u :)

best of luck with ur training

Sentinel

Thanks. I have been reading alot here, but am a little hesitent to add anything to most posts, but am getting better at it. :biglaugh:

dont worry bro....post away....we are a very friendly community and would love to have u amongst us in a much more active role :)

Thank God! I was getting worried about your shoulders!

Today's results:
A2G 3x5 @155
Flat Bench 3x5 @220
Bent Over Row 3x5 @115
Dips 3x10 @ bodyweight
Swiss Ball Crunch 3x10 @bodyweight

Thoughts:
I can really feel the strength gains, and some size gains too. My diet has not been very good lately, but I am slowly turning it around. I've got to really get better at meeting my protein requirements whether in the form of real foods or via shake.

Thursday results:
A2G 3x5 @155
Incline Bench 3x5 @180
BB Shrugs 3x5 @165
Triceps extensions 3x8 (bodyweight)
DB Oblique Side Lifts 3x8 @50
Lying incline DB Rows 3x8 @50

Thoughts:
I missed Tuesday's workout due to a family situation, all good now though.

Today was good day.

Today's results:
A2G 3x5 @155
Flat Bench 3x5 @220
Bent Over Row 3x5 @120
Dips 3x10 @ bodyweight
Swiss Ball Crunch 3x10 @bodyweight

Thoughts:
Tired + headache, but pulled it through.

Today's results:
Standing Military Press 3x5 @125
Dead Lift 3x5 @155
BB Curls 3x5 @95
Chinups 3x8 @ bodyweight
Rear Lateral Delt Raises 3x8 @10
Standing DB Calf Raises 3x8 @35

Thoughts:
Felt good.

Thursday results:
A2G 3x5 @160
Incline Bench 3x5 @185
BB Shrugs 3x5 @170
Triceps extensions 3x8 (bodyweight)
DB Oblique Side Lifts 3x8 @50
Lying incline DB Rows 3x8 @50

Thoughts:
Time to eat!

Today's results:
A2G 3x5 @160
Flat Bench 3x5 @220
Bent Over Row 3x5 @120
Dips 3x10 @ bodyweight
Swiss Ball Crunch 3x10 @bodyweight

Thoughts:
?

Today's results:
Standing Military Press 3x5 @130 PR :biglaugh:
Dead Lift 3x5 @155
BB Curls 3x5 @100 PR :biglaugh:
Chinups 3x8 @ bodyweight
Rear Lateral Delt Raises 3x8 @10
Standing DB Calf Raises 3x8 @35

Thoughts:
Almost put a whole through the ceiling in my basement while doing the standing military press. :buttkick:
Other than that, and my poor eating habits recently, it's all good.

Thursday results:
A2G 3x5 @160
Incline Bench 3x5 @185
BB Shrugs 3x5 @170
Triceps extensions 3x8 (bodyweight)
DB Oblique Side Lifts 3x8 @50
Lying incline DB Rows 3x8 @50

Thoughts:
Feeling pretty good. Will start another loading phase either this Sunday, or next.

Today's results:
A2G 3x5 @160
Flat Bench 3x5 @225 PR :biglaugh:
Bent Over Row 3x5 @120
Dips 3x10 @ bodyweight
Swiss Ball Crunch 3x10 @bodyweight

Thoughts:
Was a little tired after running around all day today, but pumped about another PR on the bench.

Tuesday's results:
Standing Military Press 3x5 @130
Dead Lift 3x5 @160
BB Curls 3x5 @100
Chinups 3x8 @ bodyweight
Rear Lateral Delt Raises 3x8 @10
Standing DB Calf Raises 3x8 @35

Thoughts:
Legs were sore as $*()#@ from the squats on Sunday.
I read a post that 0311 made about taking a whey shake in the morning, shower, shit, etc.... I decided to give it a shot, and it appears to be working for me. That and an improved diet are showing some positive signs. If at the minimum, I should be getting close to the minimum protein requirements. I also decided to purchase some glutamine again to see if it improves my recovery time. This period will def show if I'm a responder to it.

Thursday results:
A2G 3x5 @160
Incline Bench 3x5 @185
BB Shrugs 3x5 @170
Triceps extensions 3x8 (bodyweight)
DB Oblique Side Lifts 3x8 @50
Lying incline DB Rows 3x8 @50

Thoughts:
Rows felt light. Need to switch it up to a BB variation of some sort since I don't have a lat pull down bar.

sweet..what program are u on again??? im confused..i thought u were on Bill Starr's DF program...am i correct??