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Good job. 155 may have been pushing it but I'm glad you got it up. The 120's didn't look too awful slow but I would have liked to see them go up a bit faster. What kind of rest did you take? Go ahead and take 5 minutes if you have to before the volume....

I'm thinking try that again. This time try not go get so close to failing. Like I said if you need more rest at any time then take it. Maybe start at 140 next time.

Like the others I don't really know what to say about the breathing. Are you trying to breath into you chest or into your "tummy"? Also, as I think Ross alluded to, a quick breath should be enough. You don't need to act like your blowing up a balloon. But try to get enough air to tighten things up. You supposed to take a breath into the diaphragn and THEN tighten up the core
muscles.

I don't want to say too much because I feel everyone should find the way that works for them. If breathing really continues to be a big problem and you feel it endangers you then yes, rest singles. You can still get a lot out of that. But at some point you will have to get it worked out.

On the pullups the problem is you are not going to be able to progress these just doing the routine every other week. You'll have to put them on upper 1 also. You can cut down on rows as needed or take them out until you get these pullups done up. It's no big deal.

E

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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.

i rested for a max of 3 minutes. i timed my rest because i realized that whenever i say im resting for 3 minutes its actually just 1. so this time i wanted everything to be full proof so i took a long rest. yeah the bar speed is really bad and slow. i dunno why....is it lack of tricep strength? i looked at my vids again and i noticed that most of the time the bar gets "stuck" at midpoint.

alright, sir. i will do the same thing again next time. regarding my schedule, i need to discuss a few things with you: about me leaving for home, what to do at home and frequency of when im at home. ill write to you with detailed questions later on this weekend.

yeah i am trying to breathe into my stomach. i think i need to remember to tighten up my core muscles after the breath not during. lets see. sir, worse case scenario: next time i do this exercise this breathing thing is really limiting me, can i rack the bar, take a deep breathe and knock out more reps? its the same thing as with deadlifts where we rest for a short while before yanking the bar up again.

alright, sir. let me see what i can about my technique.

cool. ill put them in place of the rows. thanks

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Well not getting a good fast start off the bottom has a bunch to do with getting stuck at midpoint also. There's more than one way to look at it. On your other overhead pressing what I would do it lighten the weight enough to ensure good fast reps. Basically working on strength-speed. So I'm not talking 50 percent of max or any of that.

It's something I think is important that people overlook or they are just not aware of it. On the secondary stuff that people do higher reps with they look at it as "hypertrophy". But it is also an oppurtunity to lift faster than you do on "heavy day". This works on strenght, hypertrophy, AND speed (in a good challenging way). If your secondary pressing has enough weight that it is not much faster than your primary then you are doing yourself a disservice.

Absolutely. Remember the whole point of this thing is to get good quality reps. If you're struggling to breath then of course you can't really get good "quality". Do what you have to do.

And I added some to that first post, btw, while you were posting.

ok i understand.

ok cool. i will ensure that for the other oh pressing work i can knock out fast high reps.

i read that. sorry for the repeat question.

thanks a ton, sir

Did you see what I said about the pullups? Training 'endurance' every other week may not be very effective.

i just read what u wrote. sir, are u saying that i should do them 2x a week?

Week 1
Mon - Lower 1a
Wed - Upper 2
Fri - Lower 2

Week 2
Mon - Upper 1
Wed - Lower 1b
Fri - Upper 2

is this right? sorry, im confused. and by not training endurance are u asking me to just do pull-ups like how we used to or is there a particular thing i am supposed to do or am i to continue with the density training process??

No, no. Nevermind. You are training endurance. The point was endurance work needs to be done often. For some reason I was thinking that the pullups were on upper 1 but only on one of them. I had thought there was a problem but I got mixed up on what the problem is Anyway, what may cause trouble is the irregularity of it. You do the wednesday session and then pullups again in 8 days. Then after that they come in 5 days. You see? If you progress you then get less or more time for recovery or time to lose fitness. 3 days a week is reaking havoc. You will probably not be able to move through the desnsity training as fast as you normally would, although I don't think it will be slowed all that much.

Right now you are on week one of the rotation. Since you will probably need to repeat the 10x4 that should work out ok. You do the 10x4 again on Friday. Then after that you look to progress on Wednesday's upper 2 (week one) and then repeat on Friday's upper 2 (week two). You would have probably needed to repeat most of them anyway. So this would be the most logical setup. Again: you progress on Wednesdays and repeat on Fridays.

hey everyone,

i know i havent been updating my journal over the last 3-5 days. i am a little under the weather at the moment and this is exam week for me so i am very very stressed. therefore i will not be working out this week at all.

i leave for bombday on the 16th and arrive on the 17th late night. therefore my next workout will be on the 18th. i will be posting regularly from there on.

my goals are the same, just in case anyone has forgotten:
1.) reduce bf% through diet
2.) get my overhead press to 185 (currently at 155 which is 90% of my bw)
3.) get my deadlift to a more respectable number (currently around 255 because of lower back injury)

however, i will not be using this upper lower split for the time being. i have been using it for around 30 weeks now and my priorities in life have kind of changed a little bit so my split has been altered. i will be doing 3 full body workouts a week from now on. with this new program i might need to deload every 6-7 weeks or so. maybe. i wont know till i actually try it out.

before i post my workout program i would like to also add that during these holidays i will be doing cardio 3-6 times a week. sometimes it will be low intensity sometimes HIIT. i am not so sure. but i will be trying harder to focus on some amount of cardio. i dont expect earth-shattering results in 4 weeks from this but every little step counts.

i would also like to add that this workout program has been arranged the way it has because i need it to be like that. if someone has suggestions regarding substituion of exercises then i am all ears but i will not changing anything in terms of muscle groups worked, etc. the basic layout of the program is:

Workout A: Full Body w/ focus on deadlifts and lower body work
Workout B: Full Body w/ focus on military press and squat work
Workout C: Upper Body only w/ focus on military press and bench assistance work

here is the workout program:

Full Body Training

WORKOUT A:
- Deadlifts
- Bulgarian Squats 2x6-8
- Bench Press speed 70%ish, proceeded by some triples every other week, or replaced by "quality volume" every several weeks with one strength-speed set at end

WORKOUT B:
- Military Press
- Squats 3-4x6-10
- Glute Ham Raises
- Facepulls

WORKOUT C:
- Pull-ups Density Training
- Close Grip Bench Press 2-3x6-10
- Rows 3-5x6-10
- Seated Dumbbell Unilateral Shoulder Press 2-3x8-12

the volume on these workouts will vary because handling full body workouts is a bit difficult. i need to start out with really low volume and then add volume slowly in order to make sure i distribute stress in a way that my body can dissipate it and allow me to recover faster.

so this is the plan and i look forward to posting again in this journal post the 18th.

thank you everyone for reading i hope those of you who have exams have the best of luck and i hope everyone is having a good week.

Full Body Training - Workout A - Week 1

Overall Impression:

I just got back today morning from Houston (took a Houston-Frankfurt, Frankfurt-Bombay flight) and the last 24 hours sitting at airports and sleeping on planes has left me very dehydrated and hungry because the food on Lufthansa sucks. I did workout today and I think it was a good workout on the whole. My diet is improving and since I am now at home, I have zero excuses for the next 30 days to skip meals or not eat enough. I have lost a lot of weight and I am not too happy about it.

Workout:

Deadlifts
135x5
185x5
225 lbs x 5 reps x 3 sets
245 lbs x 1 rep
265 lbs x 2 reps
Very nice workout. My back is feeling fine. I did all the lower back stretches at the end of the workout as well. I am happy with the way my deadlift strength is slowly and steadily improving. Not very long ago I found moving 185 lbs a challenge.

Bulgarian Squats
40 lbs x 6 reps x 2 sets
This is probably one of the most boring exercises. From next week onwards I am therefore going to spend more time and energy perfecting this exercise.

Bench Press
Dynamic Effort Work
70% of 1RM
145 lbs x 3 reps x 5 sets
Felt pretty easy. The bar kinda flew up. I think that next week I will either do more sets or aim for 3x3 with 180 or 185 lbs. I might even do some 3RM attempts. I need more time to think about this.

Grip Work
I did a circuit of
- Hammer Curls
- Wrist Curls
- Reverse Wrist Curls
- Bar Pull aparts
These felt good.

Ab Work

I wasnt feeling too good today so I didnt do any serious ab work - just some basic core stuff like crunches, etc.

Thank you for reading, guys! I hope everyone is having a good week

way to get back in the swing of things sentinal