PowerBuilding Journal Part 1 - Page 2 - Bodybuilding Discussion on Bodybuilding.net Personal Journals

verbatimreturned · 01-14-2007, 05:32 PM

Perhaps squats on the smith machine might be a good alternative if you are having problems with your shoulder at least until you become accustom to regular squats. I would think this would help you go heavier because you would have more confidence and a chance to not have to put so much focus on your shoulder, but on your legs (The point of the squat) therefore be able to lift more without worrying

Good luck with this btw Anuj

_Wolf_ · 01-14-2007, 05:49 PM

thanks verb

no, i wont do smythe squats because:
1.) i hate them
2.) i dont have a smythe machine
3.) i can do regular squats fine i just cant hold the bar with a wide grip.

thanks for ur concern bro...its great to know ur looking out for me

verbatimreturned · 01-15-2007, 09:22 AM

Quote:

no, i wont do smythe squats because:
1.) i hate them

Lmfao same here dude, good luck with your recovery. I will be sure to pop in here and see how things are going, Good luck

_Wolf_ · 01-15-2007, 09:22 AM

thanks bro

_Wolf_ · 01-15-2007, 11:18 AM

ok so i read Kethnaab's Guide to Novice Barbell Training - Starting Strength FAQ and i visited the Westside site and got some awesome info which i will be incorporating into my training:

Quote:

Originally Posted by Louie Simmons

Reverse Hyperextensions

Quote:

Originally Posted by Louie Simmons

At Westside we do a lot of 45-degree reverse hyperextensions. This style hits dramatically not only the lower back but also the hamstrings. They are done very heavy on either squat day or max effort day for the squat and deadlift. Six to ten reps are performed. The number of sets depends on your level of physical preparedness. We do 2-6 reps.

We have been using the Reverse Hyper machine since 1975. It builds not only the lower back, but also the hamstrings and glutes. The real secret of this machine is that it tractions the vertebrae while you use it, so it builds strength and works as restoration at the same time. We do these at least four times a week; twice heavy and twice light. Chuck Vogelpohl and I use the Reverse Hyper machine heavy before and after squatting on Friday mornings. I do them light on Friday evening. This is repeated on Monday, max effort day. On Tuesday evening Eskil Thomasson and I do heavy again because they traction the back so you can do them repeatedly throughout the week. The reps range from 8 to 12 on heavy workouts and 15 to 30 on light workouts.

For the mid to the very lowest part of the back, the Reverse Hyperextension machine is far superior to any back exercise. Not only does it completely work the low back but it will rotate the sacrum. Also, on every rep when the plates are under your face, it opens the disks and allows spinal fluid to enter, thus providing restoration in addition to strength building.

Back Raises or Hyperextensions

These are done on a special bench where the feet are anchored and the torso is supported while lying face down. Lower the upper body until your head is close to the floor. Then raise up to parallel, but no higher, to avoid hyperextending the back. The reps are 3-8. Work up to a new max set whenever possible. The 1968 Olympic weight lifting champ Waldemar Bazanowski was able to do 225 for 4 reps, so get to work.

Abs

The Side Bend
In my opinion the side bend is the most important exercise for the abs. The obliques not only work as stabilizers but are responsible for hip extension when lifting of the floor or out of the bottom of the squat. You must learn to push the abs out, expanding them against your power belt. Side bends with a dumbbell at a time; bend to the side and return to a standing position.

Standing situps with lat machine
Hold a tricep strap around the back of the neck with the two ends held against the chest while facing away from the machine. Now bend over as far as possible while pushing out the abs. Most lifters are very weak when first attempting this exercise, but be patient. The weight will go up and so will your squat and deadlift.

_Wolf_ · 01-15-2007, 05:11 PM

Week 1 - Monday - HEAVY Day

The Basic Lifts:

Olympic Squats 5 x 5
TT --->>> 185 lbs

Flat Bench Press 5 x 5
TT --->>> 140 lbs

JS Rows 5 x 5
TT --->>> 135 lbs

TOTAL POUNDAGE
TT --->>> 11,500 lbs

The Accessory Lifts:

Standing situps with lat machine
TT --->>> 40 lbs @ 5 x 15

Reverse Hyperextensions
TT --->>> 25 lbs @ 1 x 15

Diet:

10:40 am --->>> BBQ Chicken
2:00 pm --->>> Sushi
4:00 pm --->>> 3 scoops weightgainer
6:30 pm --->>> 2 scoops whey (pre-workout)
8:00 pm --->>> 2 scoops weightgainer
9:00 pm --->>> grilled chicken sandwich w/ large fries + coke
11:30 pm --->>> salad

Overall Impression:

good workout. felt pretty strong. woke up because of a nightmare last night at 5:30 am and i havent been able to sleep since. im gonna crash early tonight (that means before 2:00 am).

its like 28F out here and for someone like me who is used to Bombay's 85s this is FREEEZING cold...damn depressing really...

as for the workout: it was decent. im still new to the benching but i guess ill get better with practice. js rows were a little difficult but i think ill manage.

on the whole it was a good day - except for the nightmare

_Wolf_ · 01-17-2007, 04:23 PM

Week 1 - Wednesday - LIGHT Day

The Basic Lifts:

Olympic Squats 3 x 5
TT --->>> 145 lbs

Military Press 2 x 5, 1 x 10
TT --->>> 105 lbs , 65 lbs

Deadlifts 1 x 5
TT --->>> 225 lbs

TOTAL POUNDAGE
TT --->>> 5000 lbs

The Accessory Lifts:

Plate Side Bends
TT --->>> 25 lbs per hand @ 2 sets x 15 reps

Sit-Ups
TT --->>> BW @ 2 sets x 25 reps

Flat Leg Raises
TT --->>> BW @ 1 set x 15 reps

Diet:

10:40 am --->>> 1 scoop weightgainer + 1/2 hershey's chocolate (i couldnt resist)
2:00 pm --->>> HUGE amounts of nachos with cheese, black beans and jalapeneos
5:00 pm --->>> 1 scoops weightgainer (pre-workout) with banana
5:10 pm --->>> 3 BCAA pills
7:15 pm --->>> 2 sccops whey + 1 BCAA pill
8:00 pm --->>> sushi
9:30 pm --->>> sushi
11:30 pm --->>> salad

Overall Impression:

im happy. it was a good workout. im glad im focussing more on abs and lower back. im also doing all my rehab work as planned and after my workout im doing stretches for quads, hams and back dc style. because of my shoulder i cant do fascia stretches for my chest so im doing dynamic stretches instead. i still need to get that approved by my doc because i forgot to ask her about the stretching so im a bit cautious with these at the moment...

as for the workout: im happy with squats. legs are sore, but 145 was not too difficult at all. military was a bit hard. probably because of my shoulder problem. deadlifts are ok. i know its a huge step down from 315, but i plan on increasing these by 20 lbs till i hit 315 after which the good old 5 lbs increments

good session i think

TALO · 01-18-2007, 09:11 AM

Just out of curiosity, how many calories do you think your taking in, in a regular day ?

Good job with this.

_Wolf_ · 01-18-2007, 09:54 AM

id say 3000-4000 calories per day....im underestimating actually

TALO · 01-18-2007, 10:05 AM

There must be alot of calories in that weightgainer....what like 1000 per serving ?

01-14-2007, 05:32 PM	#11 (permalink)
verbatimreturned Rank: Lightweight Experience: 2-3 Years Join Date: Apr 2005 Location: new york Posts: 1,376 Country: Gender:	Perhaps squats on the smith machine might be a good alternative if you are having problems with your shoulder at least until you become accustom to regular squats. I would think this would help you go heavier because you would have more confidence and a chance to not have to put so much focus on your shoulder, but on your legs (The point of the squat) therefore be able to lift more without worrying Good luck with this btw Anuj
	verbatimreturned's Sig:http://www.prowriststraps.com/ APT Pro Wrist Straps...The perfect place to find high quality lifting gear

01-14-2007, 05:49 PM	#12 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 3,668 Gender:	thanks verb no, i wont do smythe squats because: 1.) i hate them 2.) i dont have a smythe machine 3.) i can do regular squats fine i just cant hold the bar with a wide grip. thanks for ur concern bro...its great to know ur looking out for me
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

01-15-2007, 09:22 AM	#14 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 3,668 Gender:	thanks bro
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

01-15-2007, 05:11 PM	#16 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 3,668 Gender:	Week 1 - Monday - HEAVY Day The Basic Lifts: Olympic Squats 5 x 5 TT --->>> 185 lbs Flat Bench Press 5 x 5 TT --->>> 140 lbs JS Rows 5 x 5 TT --->>> 135 lbs TOTAL POUNDAGE TT --->>> 11,500 lbs The Accessory Lifts: Standing situps with lat machine TT --->>> 40 lbs @ 5 x 15 Reverse Hyperextensions TT --->>> 25 lbs @ 1 x 15 Diet: 10:40 am --->>> BBQ Chicken 2:00 pm --->>> Sushi 4:00 pm --->>> 3 scoops weightgainer 6:30 pm --->>> 2 scoops whey (pre-workout) 8:00 pm --->>> 2 scoops weightgainer 9:00 pm --->>> grilled chicken sandwich w/ large fries + coke 11:30 pm --->>> salad Overall Impression: good workout. felt pretty strong. woke up because of a nightmare last night at 5:30 am and i havent been able to sleep since. im gonna crash early tonight (that means before 2:00 am). its like 28F out here and for someone like me who is used to Bombay's 85s this is FREEEZING cold...damn depressing really... as for the workout: it was decent. im still new to the benching but i guess ill get better with practice. js rows were a little difficult but i think ill manage. on the whole it was a good day - except for the nightmare
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

01-17-2007, 04:23 PM	#17 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 3,668 Gender:	Week 1 - Wednesday - LIGHT Day The Basic Lifts: Olympic Squats 3 x 5 TT --->>> 145 lbs Military Press 2 x 5, 1 x 10 TT --->>> 105 lbs , 65 lbs Deadlifts 1 x 5 TT --->>> 225 lbs TOTAL POUNDAGE TT --->>> 5000 lbs The Accessory Lifts: Plate Side Bends TT --->>> 25 lbs per hand @ 2 sets x 15 reps Sit-Ups TT --->>> BW @ 2 sets x 25 reps Flat Leg Raises TT --->>> BW @ 1 set x 15 reps Diet: 10:40 am --->>> 1 scoop weightgainer + 1/2 hershey's chocolate (i couldnt resist) 2:00 pm --->>> HUGE amounts of nachos with cheese, black beans and jalapeneos 5:00 pm --->>> 1 scoops weightgainer (pre-workout) with banana 5:10 pm --->>> 3 BCAA pills 7:15 pm --->>> 2 sccops whey + 1 BCAA pill 8:00 pm --->>> sushi 9:30 pm --->>> sushi 11:30 pm --->>> salad Overall Impression: im happy. it was a good workout. im glad im focussing more on abs and lower back. im also doing all my rehab work as planned and after my workout im doing stretches for quads, hams and back dc style. because of my shoulder i cant do fascia stretches for my chest so im doing dynamic stretches instead. i still need to get that approved by my doc because i forgot to ask her about the stretching so im a bit cautious with these at the moment... as for the workout: im happy with squats. legs are sore, but 145 was not too difficult at all. military was a bit hard. probably because of my shoulder problem. deadlifts are ok. i know its a huge step down from 315, but i plan on increasing these by 20 lbs till i hit 315 after which the good old 5 lbs increments good session i think
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

01-18-2007, 09:11 AM	#18 (permalink)
TALO Rank: Lightweight Experience: 5-7 Years Join Date: Sep 2006 Location: Alberta , Canada Posts: 1,940 Country: Gender:	Just out of curiosity, how many calories do you think your taking in, in a regular day ? Good job with this.
	TALO's Sig:"But when do you actually grow? Well, we don't grow in the gym. In the gym, we destroy. We tear down the body. We only grow when we are recovering. That's right, I said recovery. I see it all the time--people beating themselves up in the gym and not seeing results. They don't understand that hitting the weights hard is only a small part of growing or even cutting down. I could train the same all year round and get big or get ripped just by eating different and taking different supplements"

01-18-2007, 09:54 AM	#19 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 3,668 Gender:	id say 3000-4000 calories per day....im underestimating actually
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

01-18-2007, 10:05 AM	#20 (permalink)
TALO Rank: Lightweight Experience: 5-7 Years Join Date: Sep 2006 Location: Alberta , Canada Posts: 1,940 Country: Gender:	There must be alot of calories in that weightgainer....what like 1000 per serving ?
	TALO's Sig:"But when do you actually grow? Well, we don't grow in the gym. In the gym, we destroy. We tear down the body. We only grow when we are recovering. That's right, I said recovery. I see it all the time--people beating themselves up in the gym and not seeing results. They don't understand that hitting the weights hard is only a small part of growing or even cutting down. I could train the same all year round and get big or get ripped just by eating different and taking different supplements"

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