PowerBuilding Journal Part 1 - Page 3 - Bodybuilding Discussion on Bodybuilding.net Personal Journals

_Wolf_ · 01-18-2007, 10:16 AM

^^^^ i think so....and i get in like 1 serving per day....

_Wolf_ · 01-19-2007, 04:44 PM

Week 1 - Friday - MEDIUM Day

The Basic Lifts:

Olympic Squats

Warm-Ups:
free-hand front squats: BW x 25
regular squats: barbell x 15, 135x5, 185x1, 225x1
Work Sets:
245 lbs x 1 rep
265 lbs x 1 rep
275 lbs x 1 rep
185 lbs x 10 reps
Flat Bench Press

Warm-Ups:
bar x 15
135 x 5
155 x 2

Work Sets:
185 lbs x 2 reps
165 lbs x 1 rep x 5 sets
135 lbs x 6 reps

Pull-Ups 3 x failure
TT --->>> 5 + 4 + 3 = 12
LT --->>> 3 + 3 + 3 = 9

TOTAL POUNDAGE
TT --->>> 6615 lbs
LT --->>> 4400 lbs

The Accessory Lifts:

Sit-Ups
TT --->>> BW @ 3 sets x 15 reps

Cable Pull-Throughs
TT --->>> 17.5 @ 1 sets x 15 reps

Reverse Hyperextensions
TT --->>> 25 lbs @ 1 set x 10 reps

Diet:

9:40 am --->>> 1 scoop weightgainer + 1/2 hershey's chocolate (i couldnt resist again)
2:00 pm --->>> LOTS of chineese. my stomach was bloated.
5:15 pm --->>> 1 scoops weightgainer (pre-workout) with banana
5:45 pm --->>> 3 BCAA pills
7:15 pm --->>> 2 sccops whey + 1 BCAA pill
8:00 pm --->>> large chicken grilled sanwhich with lots of fries and coke

Overall Impression:

ok today was a good session. my oly squats were fantastic and i am so damn happy to know that my strength is returning. 275 x 1 was a masterpiece. i wish my gym wasnt so crowdned with the frat boys and the football team that i could have taken a video...i met an interesting dude today (i knwo that sounds gay but ill explain later)

diet was ok....im just trying to eat as much as i economically can....my weight however has gone from 182 to 180...thats ok really...im just making an observation...im not here to bulk/cut on this program. i dont want to confuse goals: i am eating to lift heavy. period. what happens happens.

ok so i met this dude today at the gym.....ive seen him plenty of times before and we usually just nod to each other a hi...he's like 5'10 200+ lbs and im 5'7 @ 180...so yeah: he's massive compared to me....well, he was doing safey bar low box squats with 4 plates on each side (aka 425 lbs) for reps and i happened to notice because apart from him and me everyone was ebnch pressing with 135 lbs (yes thats why Trinity has a D3 football team) and i needed a spot for my bench....so i ask him to help me out coz he seems to know what he's doing....

ok so he walks over and helps me with the 185. then we begin talking (coz im a really friendsly guy - and thats not meant in a gay way) and i learn that he's been lifting for the last 9 years (he's 26 years old) and he just graduated with a degree in weightlifting/exercise (put some technically correct word here coz i don remember his exact words) and he's a certified powerlifting coach who works with UT SA....well, he asked me if i wanted any tips in bench pressing and i was like hell yeah coz my bench sucks balls.

so he gave me the following tips:
1.) lower back MUST be tight (i knew this one)
2.) he likes to press against the sides of the powercage while he's lying down so that his shoulder blades retract fully (i didnt know this part)
3.) when he grips the bar his goal is to pull it apart. this is difficult to explain i words but ill try. the deal is to push outwards while gripping the bar tight.
4.) not to descend after clearing it right away (i read this right now in kethnaab's rippetoe FAQ)

well, these tips were just great and i am so fucking happy that i have finally learnt how to bench correctly. so i used his princples and i did the 5 singles on the flat bench with 165...easy as hell....i could have easily pulled off a 3x5 with that weight but i refrained because i have no intention of increasing my poundage today and reduce it next week lol...

so i know this is anti-climatic for some of u who would have loved to rib me on this but bottom line is: i learnt how to bench press correctly and that is something pretty big for me considering i have a 1RM of less than 200 with a Deadlift 1rm of 365 and oly squat of 300.

oh, and after my workout i spoek to him for a few minutes on different techniqes and i took a shot in the dark and told him that by the looks of his exercise selection of today id say he was doing Westside...well, he laughed and said he was on Westside...so guys: i guess reading all those articles on www.westside-barbell.com finally paid off...

the only sad thing about this is that the whole fucking gym was so full today that i couldnt video tape my lifts...oh well, next week and those who will get the pm with the links know urselves so no probs there

peace

Eric3237 · 01-20-2007, 11:15 AM

Why'd you do 165 x 1rep x 5 sets on Flat Bench? Are you saying you did 5 heavy singles? If so, don't do that!

_Wolf_ · 01-20-2007, 11:21 AM

Quote:

Originally Posted by Eric3237

Why'd you do 165 x 1rep x 5 sets on Flat Bench? Are you saying you did 5 heavy singles? If so, don't do that!

yes i did 5 heavy singles. why cant i do them? :(

Eric3237 · 01-20-2007, 11:36 AM

Because it's fatal volume for Friday's workout. The idea of Friday, in a perfect world, is that you do Monday and actually recover enough to get some kind of RM on Friday. That may not always happen but what matters is that Monday is the volume day and Friday is the PR day. Intensity is high but volume stays as low as possible. There is NO advantage to doing it the way you did it. Remember EVERY week is both it's own thing AND represents Monday to Monday progress and Friday to Friday progress. Sso to do this it means that you are able to recover from each week before the new one begins (as much as humanly possible).

So fatigue is managed within the week AND theoretically any accumulated fatigue that has not dissapated by Friday will have dissapated by the next Monday. So ANYTHING OTHER than what allows your basic progression on those two days is a NO-GO.

How I did these is if I did a 1RM on one Friday, I'd try for a 2RM the next and so on down the line. The backoff sets are there to help in recovery and to maintain proper movement patterns.

_Wolf_ · 01-20-2007, 12:12 PM

ok sir. i will do that.

i thought u just generally lift some weights and keep the overall poundage slightly more than wednesday but at the same time much lesser than monday. thats the approach i took and yes, while i was working out i DID have my calculator in my hand

but i see ur point. my only concern is that next week my poundage on friday will be lesser than this friday and lesser than next week's wednesday. is this ok?

Eric3237 · 01-20-2007, 12:27 PM

So this week you did 275x1 on squat. If Monday works right and wednesday is not too taxing, you should be a little stronger next Friday. You're saying if you go for a 2 it will be significantly less weight?

In any case you don't want to view the poundage in isolation. A bunch of reps and sets at weights that are far from maximal are not anywhere near as taxing as it would be if the weights were maximal...even if you did one less set or something. Likewise don't go assuming that 1 rep at 100% is automatically more taxing than 3 at 90%.

Now I misread what you did. Since you did 185X2 that should have been it and then the back off. You should try to keep the back off at a comfortable 8 reps or so. But 6 reps is fine if it's not too maximal an effort. The 165 for 5 singles was just jerking off. Next week why not see if you can pound out 3 reps for 185?

The worse that could happen is you only get 2 reps again. Nothing tragic.

_Wolf_ · 01-20-2007, 12:33 PM

eric:

1.) i understand and ill do as u asked. its not rocket science

2.) the worst is that i cant even do 185....but sicne ive learnt how to bench properly i am expecting a 5RM attempt. if i get in 5 reps i will seriosuly be the happiest guy alive. but before friday i have monday and that is the real challenge. not friday. (i just paraphrased u

)

thanks sir

Eric3237 · 01-20-2007, 12:38 PM

Well I'll just wait and see what happens.

_Wolf_ · 01-20-2007, 12:41 PM

^^^x2

01-18-2007, 10:16 AM	#21 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 3,504 Gender:	^^^^ i think so....and i get in like 1 serving per day....
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

01-19-2007, 04:44 PM	#22 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 3,504 Gender:	Week 1 - Friday - MEDIUM Day The Basic Lifts: Olympic Squats Warm-Ups: free-hand front squats: BW x 25 regular squats: barbell x 15, 135x5, 185x1, 225x1 Work Sets: 245 lbs x 1 rep 265 lbs x 1 rep 275 lbs x 1 rep 185 lbs x 10 reps Flat Bench Press Warm-Ups: bar x 15 135 x 5 155 x 2 Work Sets: 185 lbs x 2 reps 165 lbs x 1 rep x 5 sets 135 lbs x 6 reps Pull-Ups 3 x failure TT --->>> 5 + 4 + 3 = 12 LT --->>> 3 + 3 + 3 = 9 TOTAL POUNDAGE TT --->>> 6615 lbs LT --->>> 4400 lbs The Accessory Lifts: Sit-Ups TT --->>> BW @ 3 sets x 15 reps Cable Pull-Throughs TT --->>> 17.5 @ 1 sets x 15 reps Reverse Hyperextensions TT --->>> 25 lbs @ 1 set x 10 reps Diet: 9:40 am --->>> 1 scoop weightgainer + 1/2 hershey's chocolate (i couldnt resist again) 2:00 pm --->>> LOTS of chineese. my stomach was bloated. 5:15 pm --->>> 1 scoops weightgainer (pre-workout) with banana 5:45 pm --->>> 3 BCAA pills 7:15 pm --->>> 2 sccops whey + 1 BCAA pill 8:00 pm --->>> large chicken grilled sanwhich with lots of fries and coke Overall Impression: ok today was a good session. my oly squats were fantastic and i am so damn happy to know that my strength is returning. 275 x 1 was a masterpiece. i wish my gym wasnt so crowdned with the frat boys and the football team that i could have taken a video...i met an interesting dude today (i knwo that sounds gay but ill explain later) diet was ok....im just trying to eat as much as i economically can....my weight however has gone from 182 to 180...thats ok really...im just making an observation...im not here to bulk/cut on this program. i dont want to confuse goals: i am eating to lift heavy. period. what happens happens. ok so i met this dude today at the gym.....ive seen him plenty of times before and we usually just nod to each other a hi...he's like 5'10 200+ lbs and im 5'7 @ 180...so yeah: he's massive compared to me....well, he was doing safey bar low box squats with 4 plates on each side (aka 425 lbs) for reps and i happened to notice because apart from him and me everyone was ebnch pressing with 135 lbs (yes thats why Trinity has a D3 football team) and i needed a spot for my bench....so i ask him to help me out coz he seems to know what he's doing.... ok so he walks over and helps me with the 185. then we begin talking (coz im a really friendsly guy - and thats not meant in a gay way) and i learn that he's been lifting for the last 9 years (he's 26 years old) and he just graduated with a degree in weightlifting/exercise (put some technically correct word here coz i don remember his exact words) and he's a certified powerlifting coach who works with UT SA....well, he asked me if i wanted any tips in bench pressing and i was like hell yeah coz my bench sucks balls. so he gave me the following tips: 1.) lower back MUST be tight (i knew this one) 2.) he likes to press against the sides of the powercage while he's lying down so that his shoulder blades retract fully (i didnt know this part) 3.) when he grips the bar his goal is to pull it apart. this is difficult to explain i words but ill try. the deal is to push outwards while gripping the bar tight. 4.) not to descend after clearing it right away (i read this right now in kethnaab's rippetoe FAQ) well, these tips were just great and i am so fucking happy that i have finally learnt how to bench correctly. so i used his princples and i did the 5 singles on the flat bench with 165...easy as hell....i could have easily pulled off a 3x5 with that weight but i refrained because i have no intention of increasing my poundage today and reduce it next week lol... so i know this is anti-climatic for some of u who would have loved to rib me on this but bottom line is: i learnt how to bench press correctly and that is something pretty big for me considering i have a 1RM of less than 200 with a Deadlift 1rm of 365 and oly squat of 300. oh, and after my workout i spoek to him for a few minutes on different techniqes and i took a shot in the dark and told him that by the looks of his exercise selection of today id say he was doing Westside...well, he laughed and said he was on Westside...so guys: i guess reading all those articles on www.westside-barbell.com finally paid off... the only sad thing about this is that the whole fucking gym was so full today that i couldnt video tape my lifts...oh well, next week and those who will get the pm with the links know urselves so no probs there peace
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

01-20-2007, 11:15 AM	#23 (permalink)
Eric3237 Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,253 Country: Gender:	Why'd you do 165 x 1rep x 5 sets on Flat Bench? Are you saying you did 5 heavy singles? If so, don't do that!
	Eric3237's Sig:Unexpected and inevitable are not synonomous. Anybody can talk a lot. Smart people listen... -Son's first grade teacher

01-20-2007, 11:36 AM	#25 (permalink)
Eric3237 Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,253 Country: Gender:	Because it's fatal volume for Friday's workout. The idea of Friday, in a perfect world, is that you do Monday and actually recover enough to get some kind of RM on Friday. That may not always happen but what matters is that Monday is the volume day and Friday is the PR day. Intensity is high but volume stays as low as possible. There is NO advantage to doing it the way you did it. Remember EVERY week is both it's own thing AND represents Monday to Monday progress and Friday to Friday progress. Sso to do this it means that you are able to recover from each week before the new one begins (as much as humanly possible). So fatigue is managed within the week AND theoretically any accumulated fatigue that has not dissapated by Friday will have dissapated by the next Monday. So ANYTHING OTHER than what allows your basic progression on those two days is a NO-GO. How I did these is if I did a 1RM on one Friday, I'd try for a 2RM the next and so on down the line. The backoff sets are there to help in recovery and to maintain proper movement patterns.
	Eric3237's Sig:Unexpected and inevitable are not synonomous. Anybody can talk a lot. Smart people listen... -Son's first grade teacher

01-20-2007, 12:12 PM	#26 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 3,504 Gender:	ok sir. i will do that. i thought u just generally lift some weights and keep the overall poundage slightly more than wednesday but at the same time much lesser than monday. thats the approach i took and yes, while i was working out i DID have my calculator in my hand but i see ur point. my only concern is that next week my poundage on friday will be lesser than this friday and lesser than next week's wednesday. is this ok?
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

01-20-2007, 12:27 PM	#27 (permalink)
Eric3237 Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,253 Country: Gender:	So this week you did 275x1 on squat. If Monday works right and wednesday is not too taxing, you should be a little stronger next Friday. You're saying if you go for a 2 it will be significantly less weight? In any case you don't want to view the poundage in isolation. A bunch of reps and sets at weights that are far from maximal are not anywhere near as taxing as it would be if the weights were maximal...even if you did one less set or something. Likewise don't go assuming that 1 rep at 100% is automatically more taxing than 3 at 90%. Now I misread what you did. Since you did 185X2 that should have been it and then the back off. You should try to keep the back off at a comfortable 8 reps or so. But 6 reps is fine if it's not too maximal an effort. The 165 for 5 singles was just jerking off. Next week why not see if you can pound out 3 reps for 185? The worse that could happen is you only get 2 reps again. Nothing tragic.
	Eric3237's Sig:Unexpected and inevitable are not synonomous. Anybody can talk a lot. Smart people listen... -Son's first grade teacher

01-20-2007, 12:33 PM	#28 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 3,504 Gender:	eric: 1.) i understand and ill do as u asked. its not rocket science 2.) the worst is that i cant even do 185....but sicne ive learnt how to bench properly i am expecting a 5RM attempt. if i get in 5 reps i will seriosuly be the happiest guy alive. but before friday i have monday and that is the real challenge. not friday. (i just paraphrased u ) thanks sir
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

01-20-2007, 12:38 PM	#29 (permalink)
Eric3237 Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,253 Country: Gender:	Well I'll just wait and see what happens.
	Eric3237's Sig:Unexpected and inevitable are not synonomous. Anybody can talk a lot. Smart people listen... -Son's first grade teacher

01-20-2007, 12:41 PM	#30 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 3,504 Gender:	^^^x2
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

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