Go Back   Bodybuilding Forum - Bodybuilding.net > Members Section > Personal Journals

PowerBuilding Journal Part 1

Personal Journals discussion on PowerBuilding Journal Part 1, within the Members Section; hi everyone i posted my injuries on here a while ago. incase y'all missed the thread, here is the link: ...


Reply
 
LinkBack Thread Tools Display Modes
Old 01-10-2007, 05:53 PM   #1
_Wolf_
Rank: Light Heavyweight
Experience: 5-7 Years
 
_Wolf_'s Avatar
 
Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,790
Country:

Gender:
Send a message via MSN to _Wolf_
Thumbs up 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:
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
_Wolf_ is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 01-10-2007, 06:03 PM   #2
_Wolf_
Rank: Light Heavyweight
Experience: 5-7 Years
 
_Wolf_'s Avatar
 
Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,790
Country:

Gender:
Send a message via MSN to _Wolf_
Default

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_ is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 01-10-2007, 06:11 PM   #3
TALO
Rank: Light Heavyweight
Experience: 5-7 Years
 
TALO's Avatar
 
Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,076
Country:

Gender:
Default

good program, should help alot
TALO is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 01-11-2007, 07:58 AM   #4
EricT
Rank: Heavyweight
Experience: 7-10 Years
 
EricT's Avatar
 
Join Date: Jul 2005
Posts: 6,314
Country:

Gender:
Default

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.

EricT's Sig:
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
or
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
EricT is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 01-11-2007, 08:45 AM   #5
_Wolf_
Rank: Light Heavyweight
Experience: 5-7 Years
 
_Wolf_'s Avatar
 
Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,790
Country:

Gender:
Send a message via MSN to _Wolf_
Default

^^^ok cool eric

im sending u a pm regarding something ive been thinking....
_Wolf_ is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 01-12-2007, 06:06 PM   #6
_Wolf_
Rank: Light Heavyweight
Experience: 5-7 Years
 
_Wolf_'s Avatar
 
Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,790
Country:

Gender:
Send a message via MSN to _Wolf_
Default

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_ is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 01-12-2007, 08:29 PM   #7
BigMal
Rank: Member
Experience: 10+ Years
 
Join Date: Jul 2006
Posts: 140
Country:

Gender:
Default

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

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
BigMal is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 01-12-2007, 08:43 PM   #8
_Wolf_
Rank: Light Heavyweight
Experience: 5-7 Years
 
_Wolf_'s Avatar
 
Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,790
Country:

Gender:
Send a message via MSN to _Wolf_
Default

^^^

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_ is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 01-13-2007, 09:56 AM   #9
EricT
Rank: Heavyweight
Experience: 7-10 Years
 
EricT's Avatar
 
Join Date: Jul 2005
Posts: 6,314
Country:

Gender:
Default

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.
EricT is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 01-13-2007, 10:09 AM   #10
_Wolf_
Rank: Light Heavyweight
Experience: 5-7 Years
 
_Wolf_'s Avatar
 
Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,790
Country:

Gender:
Send a message via MSN to _Wolf_
Default

Quote:
Originally Posted by Eric3237 View Post
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
_Wolf_ is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Reply

  Bodybuilding Forum - Bodybuilding.net > Members Section > Personal Journals


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes



All times are GMT -8. The time now is 07:04 PM.


Powered by vBulletin® Version 3.8.7
Copyright ©2000 - 2014, vBulletin Solutions, Inc.