PowerBuilding Journal Part 1 - Page 9 - Bodybuilding Discussion on Bodybuilding.net Personal Journals

_Wolf_ · 02-19-2007, 07:10 PM

Week 6 - Monday - HEAVY Day

The Basic Lifts:

Olympic Squats 5 x 5
W6 --->>> 210 lbs
W5 --->>> 205 lbs
W4 --->>> 200 lbs
W3 --->>> 195 lbs
W2 --->>> 190 lbs
W1 --->>> 185 lbs

Flat Bench Press 5 x 5
W6 --->>> 160 lbs
W5 --->>> 160 lbs
W4 --->>> 155 lbs
W3 --->>> 150 lbs
W2 --->>> 145 lbs
W1 --->>> 140 lbs

JS Rows 5 x 5
W6 --->>> 105 lbs
W5 --->>> 100 lbs
W4 --->>> 95 lbs
W3 --->>> 145 lbs
W2 --->>> 140 lbs
W1 --->>> 135 lbs

TOTAL POUNDAGE
W5 --->>> 11,875 lbs
W5 --->>> 11,625 lbs
W4 --->>> 11,250 lbs
W3 --->>> 12,250 lbs
W2 --->>> 11,875 lbs
W1 --->>> 11,500 lbs

The Accessory Lifts:

Standing situps with lat machine
W6 --->>> 70 lbs @ 3 sets x 12 reps
W5 --->>> n/a
W4 --->>> 60 lbs @ 4 sets x 15 reps
W3 --->>> 60 lbs @ 4 sets x 12 reps
W2 --->>> 60 lbs @ 4 sets x 10 reps
W1 --->>> 40 lbs @ 5 sets x 15 reps

Leg Raises
W6 --->>> BW @ 1 set x 25 reps
W5 --->>> n/a
W4 --->>> BW @ 1 set x 20 reps
W3 --->>> BW @ 1 set x 20 reps
W2 --->>> BW @ 1 set x 15 reps
W1 --->>> n/a

Side Bends
W6 --->>> 25 lbs @ 2 sets x 15 reps
W5 --->>> n/a
W4 --->>> 25 lbs @ 2 sets x 15 reps
W3 --->>> 25 lbs @ 2 sets x 12 reps
W2 --->>> 25 lbs @ 2 sets x 12 reps
W1 --->>> 25 lbs @ 1 set x 15 reps

Diet:

9:45 am --->>> coffee + baegels + protein shake
1:00 pm --->>>slice of peparoni pizza and an apple
3:30 pm --->>> chicken sandwich with swiss cheese
5:30 pm --->>> 2 scoops whey (pre-workout) + 3 BCAAs + banana
8:00 pm --->>> 2 scoops weightgainer + 1 BCAA + yogurt
9:00 pm --->>> salad + weightgainer
11:30 pm --->>> grilled chicken sandwich

Overall Impression:

PRs all over..

u know, the last time i did 5x5 of anything was during OVT....and during OVT i had maxed out at 155 lbs on squats and 125 lbs on bench....that means that right from day 1 ive been hitting PRs on everything on mondays

so im not putting "PR" in blue.....just take everything as a damn PR lol....

im happy with today;s workout....it was good...the bench was difficult..im gonna keep at it for 1 more week and then take 165....but my form has improved drastically...im gonna send the vid in a while...

thats it for today then

thanks for reading

EricT · 02-20-2007, 10:44 AM

Quote:

Originally Posted by Anuj

u know, the last time i did 5x5 of anything was during OVT....and during OVT i had maxed out at 155 lbs on squats and 125 lbs on bench....that means that right from day 1 ive been hitting PRs on everything on mondays

You probably could have done the same thing or something very similar in terms of weight before. All the volume is very fatigueing and takes longer to recover from making the 5x5 less effective. Honestly I think it's a waste of time to try to redesgn a 5x5 protocol into one that simply draws away from the effectiveness with a bunch of extra bullshit instead of taking advantage of it's ability to spur progression in a very great way.

Anybody who has done a good many of these, as I've had, and done them right (as right as possible) would not walk but run away from OVT or anything like that. If he were already ungodly strong and wanted to put on some fluff muscle he could do so without working so damn "heavy" anyway.

BTW, on those leg raises you must not bring you knees up to you forehead like I do

. I would be sore for weaks if I managed to do that many.

_Wolf_ · 02-20-2007, 10:57 AM

Quote:

Originally Posted by Eric3237

I think it's a waste of time to try to redesgn a 5x5 protocol into one that simply draws away from the effectiveness with a bunch of extra bullshit instead of taking advantage of it's ability to spur progression in a very great way.

due to my knowledge gained from PP i agree....i dunno why i wasted my time....

Quote:

Originally Posted by Eric3237

Anybody who has done a good many of these, as I've had, and done them right (as right as possible) would not walk but run away from OVT or anything like that. If he were already ungodly strong and wanted to put on some fluff muscle he could do so without working so damn "heavy" anyway.

OVT is draining......it would probably only work if i ate like a pig....but in terms of progress: it would never work

Quote:

Originally Posted by Eric3237

BTW, on those leg raises you must not bring you knees up to you forehead like I do

. I would be sore for weaks if I managed to do that many.

oh crap.....

haha

Sentinel

EricT · 02-20-2007, 11:02 AM

Quote:

Originally Posted by Anuj

OVT is draining......

That's my point. It's draining on the body's resources and it drains the point right out of the 5x5.

_Wolf_ · 02-20-2007, 11:28 AM

Quote:

Originally Posted by Eric3237

That's my point. It's draining on the body's resources and it drains the point right out of the 5x5.

i know......but i dont think it was meant to become strong on at all...

the whole principles of OVT was based around GVT...the only thing was the CT wanted to do more exercises with heavier weight....

i think..

Sentinel

ghij_mpu · 02-20-2007, 11:29 AM

Quote:

Originally Posted by Sentinel

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)

Sentinel,

Regarding the Bench Press tips in one of your posts, does the 4th one mean pause at the top of each rep?

Thanks,
Phil

_Wolf_ · 02-20-2007, 12:00 PM

hey phil...thanks a ton for posting here

i hope to see u more often...

Quote:

Originally Posted by ghij_mpu

Regarding the Bench Press tips in one of your posts, does the 4th one mean pause at the top of each rep?

no....it means that once i carry the bar from the pins i shouldnt lower it in a diagonal fashion. instead i should pause at the top and then lower it to avoid injury. and no, im not supposed to pause times at the top of every rep....

Sentinel

EricT · 02-20-2007, 02:33 PM

Quote:

Originally Posted by Anuj

the whole principles of OVT was based around GVT...the only thing was the CT wanted to do more exercises with heavier weight....

No your right. I understand the point. It's just that it's eneficient and backwards to me. If you want to lift heavier weight do a proper 5x5 and follow that training until you get your strength (and mass) up to a more advanced level and then the volume training will be that much more effective. I don't really understand why anyone wants to work so hard and not have the most significant new pr's possible to show for it. In the end volume is volume and you can only make it so effecient. But when it comes to mixing strength and mass I believer it's better to pick a goal and stick to it for a while (but I'm preaching to the choir, right?) And I'm not picking on anyone. I consider Pendulum Training to have been a great exercise in time wasting for myself and except for extending the stenght part I'm sorry I ever bothered with it or recommended it (if I did).

_Wolf_ · 02-21-2007, 07:12 PM

Week 6 - Wednesday - LIGHT Day

The Basic Lifts:

Olympic Squats 2 x 5
W6 --->>> 165 lbs
W5 --->>> 165 lbs
W4 --->>> 160 lbs
W3 --->>> 155 lbs (3 sets)
W2 --->>> 150 lbs (3 sets)
W1 --->>> 145 lbs (3 sets)

Over Head Press 2 x 5, 1x10
W6 --->>> 130 lbs, bar
W5 --->>> 125 lbs, bar
W4 --->>> 120 lbs, bar
W3 --->>> 115 lbs, 75 lbs
W2 --->>> 110 lbs, 70 lbs
W1 --->>> 105 lbs , 65 lbs

Deadlifts 1 x 5
W6 --->>> 225 lbs
W5 --->>> 135 lbs
W4 --->>> 280 lbs
W3 --->>> 275 lbs
W2 --->>> 275 lbs
W1 --->>> 225 lbs

TOTAL POUNDAGE
W6 --->>> 4,525 lbs
W5 --->>> 4,025 lbs
W4 --->>> 4,650 lbs
W3 --->>> 5,600 lbs
W2 --->>> 5,425 lbs
W1 --->>> 5,000 lbs

The Accessory Lifts:

Cable Pull Throughs
W6 --->>> n/a
W5 --->>> n/a
W4 --->>> 60 lbs @ 1 set x 15 reps
W3 --->>> 40 lbs @ 1 set x 15 reps
W2 --->>> 17.5 lbs @ 1 set x 20 reps
W1 --->>> 17.5 lbs @ 1 sets x 15 reps

Reverse Hyperextensions
W6 --->>> n/a
W5 --->>> n/a
W4 --->>> 25 lbs @ 1 set x 15 reps
W3 --->>> 25 lbs @ 1 set x 25 reps
W2 --->>> 25 lbs @ 1 set x 15 reps
W1 --->>> 25 lbs @ 1 set x 10 reps

Diet:

10:40 am --->>> 1 scoop weightgainer + coffee + baegels
2:00 pm --->>> grilled chicken sandwich with swiss cheese and lettuce and mustard
3:00 pm --->>> salad with lots of meat, veggies, nuts and olives
3:30 pm --->>> apple
5:45 pm --->>> grilled chicken sandwhich
6:30 pm --->>> weightgainer
8:30 pm --->>> BCAAs and yogurt
9:30 pm --->>> turkey sandwich with swiss cheese and lettuce and mustard and salsa
10:30 pm --->>> salad containing lettuce, brocoli (i love brocoli), black olives (lots), egg whites, chicken, carot, beans, almonds
11:30 pm --->>> protein shake

Overall Impression:

my legs are kinda sore from monday because monday was very difficult and ive been hitting PRs from week 1 on this damn program without even realizing it so i decided to carry over the 165 on squats from last week.

OHP's were good...ive taken vids of both sets....i was itching to take 135 because i knew i was totally ready for it but i guess experience and a little bit of wisdom convinced me to chill and not lift that much. im glad. now next week im gonna be pumped for the workout from monday!!! LOL

ive decided its time i face this deadlift problem head on. im gonna go up by 10 lbs every session till i hit failure at which point ill worry about what to do...doing deads to failure on DC Training has certainly had its toll on me...

good news is that ive gone from 165 to 185 between August 2006 and now and im ahppy although im not a bb;er, this is still good news

looking forward to friday;s workout.

peace

thanks for reading

_Wolf_ · 02-23-2007, 03:08 PM

Week 6 - Friday - MEDIUM Day

The Basic Lifts:

Olympic Squats
W6 --->>> 295 lbs x 1 rep ; 185 lbs x 10 reps
W5 --->>> 275 lbs x 5 reps ; 185 lbs x 10 reps
W4 --->>> 275 lbs x 4 reps ; 185 lbs x 10 reps
W3 --->>> 275 lbs x 3 reps ; 185 lbs x 10 reps
W2 --->>> 275 lbs x 2 reps ; 185 lbs x 10 reps
W1 --->>> 275 lbs x 1 rep ; 185 lbs x 10 reps

Flat Bench Press
W6 --->>> 185 lbs x 2 reps ; 135 lbs x 10 reps
W5 --->>> 185 lbs x 5 reps ; 135 lbs x 10 reps
W4 --->>> 185 lbs x 4 reps ; 135 lbs x 6 reps
W3 --->>> 185 lbs x 3 reps ; 135 lbs x 6 reps
W2 --->>> 185 lbs x 2 reps ; 135 lbs x 6 reps
W1 --->>> 185 lbs x 1 rep ; 135 lbs x 6 reps

Pull-Ups 3 x failure
W6 --->>> 5 + 3 + 2 = 10
W5 --->>> 6 + 4 + 3 = 13
W4 --->>> 6 + 3 + 3 = 12
W3 --->>> 5 + 3 + 2 = 10
W2 --->>> 7 + 4 + 3 = 14
W1 --->>> 5 + 4 + 3 = 12

TOTAL POUNDAGE
W6 --->>> 5,715 lbs
W5 --->>> 7,905 lbs
W4 --->>> 6,660 lbs
W3 --->>> 5,870 lbs
W2 --->>> 6,100 lbs
W1 --->>> 5,280 lbs

The Accessory Lifts:

Floor Skull Crushers
W6 --->>> n/a
W5 --->>> 50 lbs @ 2 sets x 15 reps
W4 --->>> 50 lbs @ 3 sets x 10 reps

Leg Pull-Ins
W6 --->>> n/a
W5 --->>> BW @ 1 set x 35 reps
W4 --->>> BW @ 1 set x 25 reps

Oblique Crunches
W6 --->>> n/a
W5 --->>> BW @ 1 set x 20 reps
W4 --->>> BW @ 1 set x 20 reps

Diet:

9:40 am : bacon, eggs, cheese and coffee
11:30 am : baegels
1:45 pm : chicken, fish and salad (went for lucnh to a restaurant with the dean of admissions - lots of chinese food)
2:45 pm : whey + banana + yogurt
5:00 pm : weightgainer + 3 BCAA + yogurt
8:30 pm : going out somewhere

Overall Impression:

whoo-hoo.....295 for a perfect A2G squat im very happy...and not only do i have eNumbers, i have a vid to show i walk the walk

im a little upset with bench because i only got 2 but im happy because i did that with no spot even to help me clean the weight...i did get stuck at midpoint on rep 3 where a spot stepped in to help....the vid will show this..

pull-ups felt great...i am not too happy coz i didn beat my old record but i cant help that unfortunately....

vids will be pm'ed later

thanks for reading

peace

have a great weekend

02-19-2007, 07:10 PM	#81 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,856 Gender:	Week 6 - Monday - HEAVY Day The Basic Lifts: Olympic Squats 5 x 5 W6 --->>> 210 lbs W5 --->>> 205 lbs W4 --->>> 200 lbs W3 --->>> 195 lbs W2 --->>> 190 lbs W1 --->>> 185 lbs Flat Bench Press 5 x 5 W6 --->>> 160 lbs W5 --->>> 160 lbs W4 --->>> 155 lbs W3 --->>> 150 lbs W2 --->>> 145 lbs W1 --->>> 140 lbs JS Rows 5 x 5 W6 --->>> 105 lbs W5 --->>> 100 lbs W4 --->>> 95 lbs W3 --->>> 145 lbs W2 --->>> 140 lbs W1 --->>> 135 lbs TOTAL POUNDAGE W5 --->>> 11,875 lbs W5 --->>> 11,625 lbs W4 --->>> 11,250 lbs W3 --->>> 12,250 lbs W2 --->>> 11,875 lbs W1 --->>> 11,500 lbs The Accessory Lifts: Standing situps with lat machine W6 --->>> 70 lbs @ 3 sets x 12 reps W5 --->>> n/a W4 --->>> 60 lbs @ 4 sets x 15 reps W3 --->>> 60 lbs @ 4 sets x 12 reps W2 --->>> 60 lbs @ 4 sets x 10 reps W1 --->>> 40 lbs @ 5 sets x 15 reps Leg Raises W6 --->>> BW @ 1 set x 25 reps W5 --->>> n/a W4 --->>> BW @ 1 set x 20 reps W3 --->>> BW @ 1 set x 20 reps W2 --->>> BW @ 1 set x 15 reps W1 --->>> n/a Side Bends W6 --->>> 25 lbs @ 2 sets x 15 reps W5 --->>> n/a W4 --->>> 25 lbs @ 2 sets x 15 reps W3 --->>> 25 lbs @ 2 sets x 12 reps W2 --->>> 25 lbs @ 2 sets x 12 reps W1 --->>> 25 lbs @ 1 set x 15 reps Diet: 9:45 am --->>> coffee + baegels + protein shake 1:00 pm --->>>slice of peparoni pizza and an apple 3:30 pm --->>> chicken sandwich with swiss cheese 5:30 pm --->>> 2 scoops whey (pre-workout) + 3 BCAAs + banana 8:00 pm --->>> 2 scoops weightgainer + 1 BCAA + yogurt 9:00 pm --->>> salad + weightgainer 11:30 pm --->>> grilled chicken sandwich Overall Impression: PRs all over.. u know, the last time i did 5x5 of anything was during OVT....and during OVT i had maxed out at 155 lbs on squats and 125 lbs on bench....that means that right from day 1 ive been hitting PRs on everything on mondays so im not putting "PR" in blue.....just take everything as a damn PR lol.... im happy with today;s workout....it was good...the bench was difficult..im gonna keep at it for 1 more week and then take 165....but my form has improved drastically...im gonna send the vid in a while... thats it for today then thanks for reading
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

02-21-2007, 07:12 PM	#89 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,856 Gender:	Week 6 - Wednesday - LIGHT Day The Basic Lifts: Olympic Squats 2 x 5 W6 --->>> 165 lbs W5 --->>> 165 lbs W4 --->>> 160 lbs W3 --->>> 155 lbs (3 sets) W2 --->>> 150 lbs (3 sets) W1 --->>> 145 lbs (3 sets) Over Head Press 2 x 5, 1x10 W6 --->>> 130 lbs, bar W5 --->>> 125 lbs, bar W4 --->>> 120 lbs, bar W3 --->>> 115 lbs, 75 lbs W2 --->>> 110 lbs, 70 lbs W1 --->>> 105 lbs , 65 lbs Deadlifts 1 x 5 W6 --->>> 225 lbs W5 --->>> 135 lbs W4 --->>> 280 lbs W3 --->>> 275 lbs W2 --->>> 275 lbs W1 --->>> 225 lbs TOTAL POUNDAGE W6 --->>> 4,525 lbs W5 --->>> 4,025 lbs W4 --->>> 4,650 lbs W3 --->>> 5,600 lbs W2 --->>> 5,425 lbs W1 --->>> 5,000 lbs The Accessory Lifts: Cable Pull Throughs W6 --->>> n/a W5 --->>> n/a W4 --->>> 60 lbs @ 1 set x 15 reps W3 --->>> 40 lbs @ 1 set x 15 reps W2 --->>> 17.5 lbs @ 1 set x 20 reps W1 --->>> 17.5 lbs @ 1 sets x 15 reps Reverse Hyperextensions W6 --->>> n/a W5 --->>> n/a W4 --->>> 25 lbs @ 1 set x 15 reps W3 --->>> 25 lbs @ 1 set x 25 reps W2 --->>> 25 lbs @ 1 set x 15 reps W1 --->>> 25 lbs @ 1 set x 10 reps Diet: 10:40 am --->>> 1 scoop weightgainer + coffee + baegels 2:00 pm --->>> grilled chicken sandwich with swiss cheese and lettuce and mustard 3:00 pm --->>> salad with lots of meat, veggies, nuts and olives 3:30 pm --->>> apple 5:45 pm --->>> grilled chicken sandwhich 6:30 pm --->>> weightgainer 8:30 pm --->>> BCAAs and yogurt 9:30 pm --->>> turkey sandwich with swiss cheese and lettuce and mustard and salsa 10:30 pm --->>> salad containing lettuce, brocoli (i love brocoli), black olives (lots), egg whites, chicken, carot, beans, almonds 11:30 pm --->>> protein shake Overall Impression: my legs are kinda sore from monday because monday was very difficult and ive been hitting PRs from week 1 on this damn program without even realizing it so i decided to carry over the 165 on squats from last week. OHP's were good...ive taken vids of both sets....i was itching to take 135 because i knew i was totally ready for it but i guess experience and a little bit of wisdom convinced me to chill and not lift that much. im glad. now next week im gonna be pumped for the workout from monday!!! LOL ive decided its time i face this deadlift problem head on. im gonna go up by 10 lbs every session till i hit failure at which point ill worry about what to do...doing deads to failure on DC Training has certainly had its toll on me... good news is that ive gone from 165 to 185 between August 2006 and now and im ahppy although im not a bb;er, this is still good news looking forward to friday;s workout. peace thanks for reading
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

02-23-2007, 03:08 PM	#90 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,856 Gender:	Week 6 - Friday - MEDIUM Day The Basic Lifts: Olympic Squats W6 --->>> 295 lbs x 1 rep ; 185 lbs x 10 reps W5 --->>> 275 lbs x 5 reps ; 185 lbs x 10 reps W4 --->>> 275 lbs x 4 reps ; 185 lbs x 10 reps W3 --->>> 275 lbs x 3 reps ; 185 lbs x 10 reps W2 --->>> 275 lbs x 2 reps ; 185 lbs x 10 reps W1 --->>> 275 lbs x 1 rep ; 185 lbs x 10 reps Flat Bench Press W6 --->>> 185 lbs x 2 reps ; 135 lbs x 10 reps W5 --->>> 185 lbs x 5 reps ; 135 lbs x 10 reps W4 --->>> 185 lbs x 4 reps ; 135 lbs x 6 reps W3 --->>> 185 lbs x 3 reps ; 135 lbs x 6 reps W2 --->>> 185 lbs x 2 reps ; 135 lbs x 6 reps W1 --->>> 185 lbs x 1 rep ; 135 lbs x 6 reps Pull-Ups 3 x failure W6 --->>> 5 + 3 + 2 = 10 W5 --->>> 6 + 4 + 3 = 13 W4 --->>> 6 + 3 + 3 = 12 W3 --->>> 5 + 3 + 2 = 10 W2 --->>> 7 + 4 + 3 = 14 W1 --->>> 5 + 4 + 3 = 12 TOTAL POUNDAGE W6 --->>> 5,715 lbs W5 --->>> 7,905 lbs W4 --->>> 6,660 lbs W3 --->>> 5,870 lbs W2 --->>> 6,100 lbs W1 --->>> 5,280 lbs The Accessory Lifts: Floor Skull Crushers W6 --->>> n/a W5 --->>> 50 lbs @ 2 sets x 15 reps W4 --->>> 50 lbs @ 3 sets x 10 reps Leg Pull-Ins W6 --->>> n/a W5 --->>> BW @ 1 set x 35 reps W4 --->>> BW @ 1 set x 25 reps Oblique Crunches W6 --->>> n/a W5 --->>> BW @ 1 set x 20 reps W4 --->>> BW @ 1 set x 20 reps Diet: 9:40 am : bacon, eggs, cheese and coffee 11:30 am : baegels 1:45 pm : chicken, fish and salad (went for lucnh to a restaurant with the dean of admissions - lots of chinese food) 2:45 pm : whey + banana + yogurt 5:00 pm : weightgainer + 3 BCAA + yogurt 8:30 pm : going out somewhere Overall Impression: whoo-hoo.....295 for a perfect A2G squat im very happy...and not only do i have eNumbers, i have a vid to show i walk the walk im a little upset with bench because i only got 2 but im happy because i did that with no spot even to help me clean the weight...i did get stuck at midpoint on rep 3 where a spot stepped in to help....the vid will show this.. pull-ups felt great...i am not too happy coz i didn beat my old record but i cant help that unfortunately.... vids will be pm'ed later thanks for reading peace have a great weekend
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

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