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

_Wolf_ · 01-10-2007, 04:53 PM

hi everyone

i posted my injuries on here a while ago. incase y'all missed the thread, here is the link: http://www.bodybuilding.net/open-con...yone-4518.html

now, i started my training today...

this is the basic routine outline. special thanks to Eric for guiding me once again. of course as a DISCLAIMER: everything here is mine and i have chosen what to do so no bashing Eric. not that he cant handle it, but i dont want it.

moving on, this is the program:

Monday - Heavy Day
Squats 5x5
Bench 5x5
Rows 5x5

Wednesday - Light Day
Squats 2-3x5 @ 75% of Monday
Military Press 3x5
Deadlift 1x5

Friday - Medium Day
Squats - work upto a heavy 5 rep set which may or may not be a PR
Bench - work upto a heavy 3 rep set which may or may not be a PR
Pull-Ups 3 sets to failure

this is the program..

i will officially begin this program come Monday the 15th of January.

i have not worked out for the last month and i am noticibly weaker than before. also, because of my shoulder injury my hand position on the squat needs to be worked on so as to have my elbows pointed straight down.

therefore, i plan on starting really light on squats and working my way up.

i hope by the end of 4 months i am able to reach where i used to be. i know the path before me is going to test my mental strength and my determination and with your help i hope i can achieve my goals.

peace

Sentinel

_Wolf_ · 01-10-2007, 05:03 PM

Wednesday Workout

Core Lifts

Squat - 3 sets of 5 reps with 155 lbs

Military Press - 3 sets of 5 reps with 95 lbs

Deadlifts - 1 set of 5 reps with 225 lbs

Accessory Lifts

Floor Skull Crushers - 1 set of 12 reps with 40 lbs

Rope Crunches - 1 set of 15 reps with 52.5 lbs

Hyperextensions - i set of 15 reps with bodyweight

Reverse Hyperextensions - 1 set of 15 reps with 5 lbs

Overall Impression

difficult workout. my ROM of squat is limited, but my shoulder is slowly openeing up. thanksfully. deadlift was difficult because i am still under jet lag. it took my 28 hours to fly from india to usa.

looking forward to friday;s workout...!

TALO · 01-10-2007, 05:11 PM

good program, should help alot

Eric3237 · 01-11-2007, 06:58 AM

If you're going to do Friday that way just keep it open. Going for a 1RM here, a 3RM there, will work much better on this format. You may start to make progress on Friday doing 5RM. That's all fine and well. But once the workload starts mounting up you can suddenly find Monday suffering. No matter what happens switching it up will do the job Friday is meant for while keeping the CNS a little fresher, IMO.

_Wolf_ · 01-11-2007, 07:45 AM

^^^ok cool eric

im sending u a pm regarding something ive been thinking....

_Wolf_ · 01-12-2007, 05:06 PM

Friday Workout

Core Lifts

Squat

Warm-Ups:
free-hand front squats: BW x 25
regular squats: barbell x 15, 135x5, 185x1, 225x1
Work Sets:
245 x 2
185 x 6
Flat Bench Press

Warm-Ups:
bar x 15
135 x 5
155 x 2
165 x 1

Work Sets:
185 x 2
135 x 6
Pull-Ups

3 sets to failure: 3 + 3 + 3 = 9

Accessory Lifts

Floor Skull Crushers - 1 set of 20 reps with 40 lbs

Barbell Curls - 1 set of 15 reps with 60 lbs

Leg Tuck-Ins - 1 set of 25 reps

Crunches - i set of 25 reps with bodyweight

Hyperextensions - 1 set of 15 reps with 5 lbs

Overall Impression

my legs were sore as hell....i couldnt walk before my workout....but i pushed myself through that gruelling squat workout....now, i cant walk for sure.

on another note: i am finally doing OLY squats as per how they are supposed to be done: ass-to-grass. because this week is a rather chilled out week i am not posting vids or my diet, but come monday: IT IS ON!

as for bench press: im surprised i was able to lift that much...i think this was a record for reps...my old 1 RM used to be 165.....i dont know how i hit a 20 lbs record....wierd...

pull-ups were a bitch though...really difficult...but my lats are already sore as hell...they're really really sore! i love it

good workout on the whole..

BigMal · 01-12-2007, 07:29 PM

good to see you back, and making a run at lifting again.

take it slow, and don't beat yourself into thinking you need to get back to where you were by a certain time. quality over volume should be the goal.

_Wolf_ · 01-12-2007, 07:43 PM

^^^

wise words...thanks....but i am not running against a deadline at all...i WISH i can get back to where i was....but i see ur point...thanks....

Eric3237 · 01-13-2007, 08:56 AM

You REALLY needed to be doing pullups!

Get in the habit of always stretching your hamstrings after every leg workout and you won't have the flexibility problem again. If you stretch your hams and you psoas after every leg workout it will go a long way toward alleviating that back problem.

_Wolf_ · 01-13-2007, 09:09 AM

Quote:

Originally Posted by Eric3237

You REALLY needed to be doing pullups!

Get in the habit of always stretching your hamstrings after every leg workout and you won't have the flexibility problem again. If you stretch your hams and you psoas after every leg workout it will go a long way toward alleviating that back problem.

ok cool

thanks

01-10-2007, 04:53 PM	#1 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 3,297 Gender:	PowerBuilding Journal Part 1 hi everyone i posted my injuries on here a while ago. incase y'all missed the thread, here is the link: http://www.bodybuilding.net/open-con...yone-4518.html now, i started my training today... this is the basic routine outline. special thanks to Eric for guiding me once again. of course as a DISCLAIMER: everything here is mine and i have chosen what to do so no bashing Eric. not that he cant handle it, but i dont want it. moving on, this is the program: Monday - Heavy Day Squats 5x5 Bench 5x5 Rows 5x5 Wednesday - Light Day Squats 2-3x5 @ 75% of Monday Military Press 3x5 Deadlift 1x5 Friday - Medium Day Squats - work upto a heavy 5 rep set which may or may not be a PR Bench - work upto a heavy 3 rep set which may or may not be a PR Pull-Ups 3 sets to failure this is the program.. i will officially begin this program come Monday the 15th of January. i have not worked out for the last month and i am noticibly weaker than before. also, because of my shoulder injury my hand position on the squat needs to be worked on so as to have my elbows pointed straight down. therefore, i plan on starting really light on squats and working my way up. i hope by the end of 4 months i am able to reach where i used to be. i know the path before me is going to test my mental strength and my determination and with your help i hope i can achieve my goals. peace Sentinel
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

01-10-2007, 05:03 PM	#2 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 3,297 Gender:	Wednesday Workout Core Lifts Squat - 3 sets of 5 reps with 155 lbs Military Press - 3 sets of 5 reps with 95 lbs Deadlifts - 1 set of 5 reps with 225 lbs Accessory Lifts Floor Skull Crushers - 1 set of 12 reps with 40 lbs Rope Crunches - 1 set of 15 reps with 52.5 lbs Hyperextensions - i set of 15 reps with bodyweight Reverse Hyperextensions - 1 set of 15 reps with 5 lbs Overall Impression difficult workout. my ROM of squat is limited, but my shoulder is slowly openeing up. thanksfully. deadlift was difficult because i am still under jet lag. it took my 28 hours to fly from india to usa. looking forward to friday;s workout...!
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

01-10-2007, 05:11 PM	#3 (permalink)
TALO Rank: Lightweight Experience: 10+ Years Join Date: Sep 2006 Posts: 1,619 Country: Gender:	good program, should help alot
	TALO's Sig:"But when do you actually grow? Well, we don't grow in the gym. In the gym, we destroy. We tear down the body. We only grow when we are recovering. That's right, I said recovery. I see it all the time--people beating themselves up in the gym and not seeing results. They don't understand that hitting the weights hard is only a small part of growing or even cutting down. I could train the same all year round and get big or get ripped just by eating different and taking different supplements"

01-11-2007, 06:58 AM	#4 (permalink)
Eric3237 Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,028 Country: Gender:	If you're going to do Friday that way just keep it open. Going for a 1RM here, a 3RM there, will work much better on this format. You may start to make progress on Friday doing 5RM. That's all fine and well. But once the workload starts mounting up you can suddenly find Monday suffering. No matter what happens switching it up will do the job Friday is meant for while keeping the CNS a little fresher, IMO.
	Eric3237's Sig:"Not everyone trains for strength": True. Not everyone one is smart either. Personally, I'm training to be an olympic sprinter so I can have big legs. I also like to move huge boulders because I like the way they look over there...

01-11-2007, 07:45 AM	#5 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 3,297 Gender:	^^^ok cool eric im sending u a pm regarding something ive been thinking....
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

01-12-2007, 05:06 PM	#6 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 3,297 Gender:	Friday Workout Core Lifts Squat Warm-Ups: free-hand front squats: BW x 25 regular squats: barbell x 15, 135x5, 185x1, 225x1 Work Sets: 245 x 2 185 x 6 Flat Bench Press Warm-Ups: bar x 15 135 x 5 155 x 2 165 x 1 Work Sets: 185 x 2 135 x 6 Pull-Ups 3 sets to failure: 3 + 3 + 3 = 9 Accessory Lifts Floor Skull Crushers - 1 set of 20 reps with 40 lbs Barbell Curls - 1 set of 15 reps with 60 lbs Leg Tuck-Ins - 1 set of 25 reps Crunches - i set of 25 reps with bodyweight Hyperextensions - 1 set of 15 reps with 5 lbs Overall Impression my legs were sore as hell....i couldnt walk before my workout....but i pushed myself through that gruelling squat workout....now, i cant walk for sure. on another note: i am finally doing OLY squats as per how they are supposed to be done: ass-to-grass. because this week is a rather chilled out week i am not posting vids or my diet, but come monday: IT IS ON! as for bench press: im surprised i was able to lift that much...i think this was a record for reps...my old 1 RM used to be 165.....i dont know how i hit a 20 lbs record....wierd... pull-ups were a bitch though...really difficult...but my lats are already sore as hell...they're really really sore! i love it good workout on the whole..
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

01-12-2007, 07:29 PM	#7 (permalink)
BigMal Rank: Member Experience: 10+ Years Join Date: Jul 2006 Posts: 140 Country: Gender:	good to see you back, and making a run at lifting again. take it slow, and don't beat yourself into thinking you need to get back to where you were by a certain time. quality over volume should be the goal.
	BigMal's Sig:Winter Mass Journal http://www.bodybuilding.net/showthre...6205#post26205

01-12-2007, 07:43 PM	#8 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 3,297 Gender:	^^^ wise words...thanks....but i am not running against a deadline at all...i WISH i can get back to where i was....but i see ur point...thanks....
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

01-13-2007, 08:56 AM	#9 (permalink)
Eric3237 Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,028 Country: Gender:	You REALLY needed to be doing pullups! Get in the habit of always stretching your hamstrings after every leg workout and you won't have the flexibility problem again. If you stretch your hams and you psoas after every leg workout it will go a long way toward alleviating that back problem.
	Eric3237's Sig:"Not everyone trains for strength": True. Not everyone one is smart either. Personally, I'm training to be an olympic sprinter so I can have big legs. I also like to move huge boulders because I like the way they look over there...

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