PowerBuilding Journal Part 1 - Page 50 - Bodybuilding Discussion on Bodybuilding.net Personal Journals

_Wolf_ · 09-17-2007, 09:10 PM

Fall '07 - Upper 2, Week 19

Overall Impression:

i did NOT want to workout today. i wasnt feeling like lifting anything and its like the 5th fucking day where i have an exam: yes, that means ive been having 1 exam a day from last wednesday. thankfully it ends tomorrow but i dont feel like studying. lol...i dont feel like doing anything other than watch Boston Legal on tv-links....

tomorrow i plan on 1 to 1.5 hours of cardio. low intensity of course. so far no weightloss whatsoever but im looking much leaner. im happy

Military Press = 2 sets x 8 reps x 120 lbs, 2 sets x 7 reps x 120 lbs, 1 set x 6 reps x 120 lbs

fuck yeah!!! this was awesome. i so wish i had taken some vids haha....i did 5 sets of militaries with 120 lbs. i think this is an example of triple progression. last week i knocked out 4x7x115 (volume = 3220 lbs) and this week i increased the number of sets by 1 (to 5), i increased the reps from 7 to 8 and the weight from 115 to 120. volume today was 4320 lbs. thats a 1100 lbs increase in poundage next week my goal is to hit 5x7x120. today none of the sets were to failure. all were 1-2 reps from failure.

Pull-ups = 3 + 5 + 3 + 3 + 3 = 17 reps to failure

+2 from last time. i found these difficult to do after the militaries. i think one of these days im going to just do militaries on upper 2 followed by 7-8 sets of pull-ups. no other work. just these 2 exercises.

Flat Dumbbell Pause Presses = 3 sets x 10 reps x 55 lbs

felt GREAT....haha....

Facepulls = 1 set x 10 reps x 50 lbs

Leaving Thoughts:

im very happy with today's workout. i wasnt too balls out on the militaries and at the same time i wasnt too conservative so i think it was a good session on the whole. im just waiting to be done with tomorrow's exam in Management of Organizations....sad news is that i have to read another 300 lines from Ovid's Metamorphoses.....but ill do that while i finish cardio ;)

thanks for reading everyone. i hope y'all all have a good week ahead

HIThopper · 09-17-2007, 11:56 PM

Sounds like a good workout keep up the good work mate!

Also what the heck is that pic in your avatar?/ It creeps me out bigtime!!

_Wolf_ · 09-18-2007, 05:01 AM

thanks HIThopper

LOL @ my avi...its the new joker from the Batman; The Dark Knight

widdoes2504 · 09-18-2007, 07:30 AM

Good work man keep it up!!

_Wolf_ · 09-18-2007, 07:43 AM

thanks!

EricT · 09-18-2007, 11:09 AM

Quote:

fuck yeah!!! this was awesome. i so wish i had taken some vids haha....i did 5 sets of militaries with 120 lbs. i think this is an example of triple progression. last week i knocked out 4x7x115 (volume = 3220 lbs) and this week i increased the number of sets by 1 (to 5), i increased the reps from 7 to 8 and the weight from 115 to 120. volume today was 4320 lbs. thats a 1100 lbs increase in poundage next week my goal is to hit 5x7x120. today none of the sets were to failure. all were 1-2 reps from failure.

Good job. Plan is solid for next week. Try to keep all the reps though.

Now you see the powa of my eric gung fu

_Wolf_ · 09-18-2007, 11:55 AM

Quote:

Originally Posted by Eric3237

Good job. Plan is solid for next week. Try to keep all the reps though.

Now you see the powa of my eric gung fu

the force is strong, master Eric

EricT · 09-18-2007, 02:14 PM

Your mixing genres

Couple other things. Pullups can be hard after militaries. But the trouble you are having with them is, alas, going to be a general limitation on this routine. Problem is you are starting with a weight that is already very difficult so you don't have the freedom to play around with them like you do for everthing else. Everytime you make increases in volume here and there it affects them. BUT....just look for an increase over time and don't let it bother you too much. There are better setups for improving them. If you want them to be prioritized, do them FIRST in the workout. Nothing wrong with that.

Hit up the face pulls a little harder. You are taking the "pre-hab" part of it too seriously. Work those puppies like you mean it. Espeically now that you are used to the exercise. You can switch up the angles a bit and bring it to the neck, chin, head, whatever.

_Wolf_ · 09-18-2007, 03:10 PM

Eric,

regarding pull-ups: no problem with me. as long as i dont regress its fine. in due time i will be stronger at them and i know that

regarding facepulls: i get too lazy to do them Eric

thats why if u've noticed im doing only 3 exercises a session. but i really put a lot of effort into the 3 that i do.

Eric, i was wondering: is it ok if i remove chins for the moment. im getting bored on them. since i dont want to do barbell rows or cable rows, im thinking of doing hammer strength rows on upper 1. so my upper 1 will look like:
bench press 10x3
machine rows (chest supported) 4x6-10
seated unilateral shoulder presses 3x8-12
is this ok?

and im going to send u a pm right now....

EricT · 09-18-2007, 04:55 PM

One sentence you tell me you know you will get stronger on pullups and the next you tell me your "bored" with them. Sounds like you are saying one thing and doing something else. You wanna talk the talk you gotta...well you know the rest.

Machines suck. I thought you were already doing cable rows. That's in upper 2 right? I would advise a uni db row or a supported row off a bench using db's or something. Machines make it seem easier is all. That's laziness not boredom creeping in on the pullups, sounds to me.

I misunderstood your plan on mp's. See my comments in response to your pm. You said you didn't go to failure. Remember my hypothetical progression that included the strategic use of failure. No use in backsliding.

09-17-2007, 09:10 PM	#491 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,856 Gender:	Fall '07 - Upper 2, Week 19 Overall Impression: i did NOT want to workout today. i wasnt feeling like lifting anything and its like the 5th fucking day where i have an exam: yes, that means ive been having 1 exam a day from last wednesday. thankfully it ends tomorrow but i dont feel like studying. lol...i dont feel like doing anything other than watch Boston Legal on tv-links.... tomorrow i plan on 1 to 1.5 hours of cardio. low intensity of course. so far no weightloss whatsoever but im looking much leaner. im happy Military Press = 2 sets x 8 reps x 120 lbs, 2 sets x 7 reps x 120 lbs, 1 set x 6 reps x 120 lbs fuck yeah!!! this was awesome. i so wish i had taken some vids haha....i did 5 sets of militaries with 120 lbs. i think this is an example of triple progression. last week i knocked out 4x7x115 (volume = 3220 lbs) and this week i increased the number of sets by 1 (to 5), i increased the reps from 7 to 8 and the weight from 115 to 120. volume today was 4320 lbs. thats a 1100 lbs increase in poundage next week my goal is to hit 5x7x120. today none of the sets were to failure. all were 1-2 reps from failure. Pull-ups = 3 + 5 + 3 + 3 + 3 = 17 reps to failure +2 from last time. i found these difficult to do after the militaries. i think one of these days im going to just do militaries on upper 2 followed by 7-8 sets of pull-ups. no other work. just these 2 exercises. Flat Dumbbell Pause Presses = 3 sets x 10 reps x 55 lbs felt GREAT....haha.... Facepulls = 1 set x 10 reps x 50 lbs Leaving Thoughts: im very happy with today's workout. i wasnt too balls out on the militaries and at the same time i wasnt too conservative so i think it was a good session on the whole. im just waiting to be done with tomorrow's exam in Management of Organizations....sad news is that i have to read another 300 lines from Ovid's Metamorphoses.....but ill do that while i finish cardio ;) thanks for reading everyone. i hope y'all all have a good week ahead
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

09-18-2007, 05:01 AM	#493 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,856 Gender:	thanks HIThopper LOL @ my avi...its the new joker from the Batman; The Dark Knight
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

09-18-2007, 07:30 AM	#494 (permalink)
widdoes2504 Rank: Lightweight Experience: 10+ Years Join Date: Oct 2006 Location: San Antonio, Texas Posts: 1,277 Country: Gender:	Good work man keep it up!!
	widdoes2504's Sig:Height: 6 foot Weight: 240 pounds Bench: 415 (1x1) Deads: 565 (1x1) A2G Squat: 425 (1x1) Cardio sucks

09-18-2007, 07:43 AM	#495 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,856 Gender:	thanks!
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

09-18-2007, 02:14 PM	#498 (permalink)
EricT Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,883 Country: Gender:	Your mixing genres Couple other things. Pullups can be hard after militaries. But the trouble you are having with them is, alas, going to be a general limitation on this routine. Problem is you are starting with a weight that is already very difficult so you don't have the freedom to play around with them like you do for everthing else. Everytime you make increases in volume here and there it affects them. BUT....just look for an increase over time and don't let it bother you too much. There are better setups for improving them. If you want them to be prioritized, do them FIRST in the workout. Nothing wrong with that. Hit up the face pulls a little harder. You are taking the "pre-hab" part of it too seriously. Work those puppies like you mean it. Espeically now that you are used to the exercise. You can switch up the angles a bit and bring it to the neck, chin, head, whatever.
	EricT's Sig:I'm tired of the myth that bb'rs aren't flexible. As a group, they are extremely flexible. They have an amazing ability to bend over, place their heads between their legs, and blow smoke up their own asses. Books and Resources

09-17-2007, 11:56 PM	#492 (permalink)
HIThopper Rank: Bantamweight Join Date: Aug 2007 Location: Australia Posts: 980 Country: Gender:	Sounds like a good workout keep up the good work mate! Also what the heck is that pic in your avatar?/ It creeps me out bigtime!!

09-18-2007, 03:10 PM	#499 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,856 Gender:	Eric, regarding pull-ups: no problem with me. as long as i dont regress its fine. in due time i will be stronger at them and i know that regarding facepulls: i get too lazy to do them Eric thats why if u've noticed im doing only 3 exercises a session. but i really put a lot of effort into the 3 that i do. Eric, i was wondering: is it ok if i remove chins for the moment. im getting bored on them. since i dont want to do barbell rows or cable rows, im thinking of doing hammer strength rows on upper 1. so my upper 1 will look like: bench press 10x3 machine rows (chest supported) 4x6-10 seated unilateral shoulder presses 3x8-12 is this ok? and im going to send u a pm right now....
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

09-18-2007, 04:55 PM	#500 (permalink)
EricT Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,883 Country: Gender:	One sentence you tell me you know you will get stronger on pullups and the next you tell me your "bored" with them. Sounds like you are saying one thing and doing something else. You wanna talk the talk you gotta...well you know the rest. Machines suck. I thought you were already doing cable rows. That's in upper 2 right? I would advise a uni db row or a supported row off a bench using db's or something. Machines make it seem easier is all. That's laziness not boredom creeping in on the pullups, sounds to me. I misunderstood your plan on mp's. See my comments in response to your pm. You said you didn't go to failure. Remember my hypothetical progression that included the strategic use of failure. No use in backsliding. Last edited by EricT; 09-18-2007 at 05:28 PM.
	EricT's Sig:I'm tired of the myth that bb'rs aren't flexible. As a group, they are extremely flexible. They have an amazing ability to bend over, place their heads between their legs, and blow smoke up their own asses. Books and Resources

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