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Fall '07 - Upper 1, Week 23

Overall Impression:

i fell very ill on sunday night. i had a very high fever and then yesterday i was weak and i threw up twice. and i had fever too. i also had the chills. i have no idea why this happened. but, i worked out inspite of all of this. i figured that if i workout ill be able to generate enough heat to beat the chills. my room temperature was @ 80 and i was still shivering. fuck. yesterday was painful. but then i worked out and had a long hot shower and i felt much better.

im pretty unwell today as well but i feel much better than i did yesterday. however i havent recovered completely and i am still feeling a little weak. i guess in 1-2 days ill be fine.

Bench Press = 5 sets x 3 reps x 185 lbs

so i was going to do 10x3 with 185 today (repeat of last week) but the bar was moving so slowly that i called it quits after set 5. my techinique was good though: its just that the bar was moving VERY slowly. i could have easily done 5 more sets but decided against it. something just didnt feel right. the bar has never moved this slowly for me.

Flat Dumbbell Bench Press = 3 sets x 12 reps x 45 lbs

worked up to a nice sweat here.

Cable Rows = 3 sets x 12 reps x 90 lbs

felt pretty good. called it a day after this.

Leaving Thoughts:

i got dizzy during my workout many many times. i didnt faint or anything but i did get dizzy. good news is that the fever broke last night. so im going to be good to go in 1-2 days max.

thanks for reading everyone. i hope y'all are having a better week than me

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feel good man, I know it sucks being sick and all

btw, I never understood how you increase your weights when using upper/lower split. in 5x5 I do understand - sets across make it easy. if you do it - increase. if not - try again next week. but with upper/lower it's not so easy if I'm not mistaken...

i bet it takes a lot of log work

yeah it does lol..

ummm...the principle is the same dude. let me see....

im not doing any lower body workouts at the moment because of my lower back injury but if i was doing my lower body workouts, id be doing

Lower 1
Deads

Lower 2
Squats

these 2 would be my primary exercises. since i give greater importance to deads, my progression scheme would be to either add a rep to every set or do 1 more set with the same number of reps or increase weight. so, it could look like this:
Week 1 = 3 sets x 5 reps x 200 lbs
Week 2 = 3 x 6 x 200
Week 3 = 2 x 5 x 225
Week 4 = 3 x 5 x 225
Week 5 = 3 x 6 x 225
Week 6 = 1 x 5 x 250
Week 7 = 1 x 6 x 250
Week 8 = 2 x 6 x 250
Week 9 = 2 x 7 x 250
Week 10 = 1 x 8 x 275
etc

for squats, i use a specific set-rep scheme: 5x5. i just add 5 lbs to the bar every workout

on my upper body workouts, my main lifts are:

Upper 1
Bench Press

Upper 2
Military Press

my progress for bench press is using the 10x3 method. this is very similar to the 5x5 method: u add weight every workout provided u got all reps. so i started out at 165 lbs on this and now im at 185.

for militaries, i use a slightly different model. my goal is to do this:
Week 1 = 3 x 5 x 130
Week 2 = 3 x 6 x 130
Week 3 = 4 x 6 x 130
Week 4 = 5 x 7 x 135
Week 5 = 3 x 5 x 140
Week 6 = 3 x 6 x 140
Week 7 = 4 x 6 x 140
Week 8 = 5 x 7 x 145
etc

this is the plan on paper. its a whole new ball game in the real world though lol...

for all other exercises, i progress by
1.) adding reps
2.) adding weight
3.) adding sets
i can choose one or two or three of the above factors. sometimes i just maintain on some lifts for a long time before actually progressing on them.

i hope i was able to answer ur question. if u have any more please feel free to ask me

completely understood

thnaks sentinel!

ur welcome

i like this program because its very flexible. thats what Eric really wanted me to understand: how to progress on my own and to allow for certain safety margins. for example: its totally up to me if i want to increase or decrease intensity (% of my 1RM), volume (sets and reps) or even exercise selection. Eric's program is so great because it allows me to find the bread and butter of my training on my own. thats why ive been on his program for the last 24 weeks

24 weeks is awesome, your bench has come up a treat too mate!! Keep it up!

thank you

i suffer from workout program ADD. well, i used to. i used to change programs on a bi-weekly process. but Eric has dragged me out of that disgusting mentality lol. i still cant believe im doing the same program for 24 weeks now. u have no idea what kind of a PR that is for me lol.

Anuj, where in the world did you get that deadlift progression? Not from me. Not on this routine. You can't apply the same progression to deads as you can bench or press so if you did something like that, and got away with it, you darn sure better take a couple weeks of planned recovery after week 10 of that example.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

yeah i just realized. sorry Eric. i didnt mean to misquote u. damn, next time someone asks me something im going to be quiet and just wait for u to answer

i exaggerated the weights a lot in this above chart. i mean something along the lines of:

3x8x135
3x6x145
3x7x145
3x8x155
and slowly building up.

isnt that what we discussed? about how u dont need low reps for strength: even reps higher than 5 also works well?

my point was that:

1.) its NOT fixed progression

2.) the emphasis is to progress slowly, steadily and safely

3.) its very flexible training

4.) high reps work and so do low reps and each has their place

Eric, i saw my progression for deads and i realized that if i was using those weights i would DEFINITELY need a few weeks off lol but i meant those weights as in any weights. sorry for the misunderstanding, E.