redcl123

29/10/07 - volume day:

box squat:
80kg x 3 sets x 5 reps <-technique wasn't great because these are hard for me at the moment.

bench:
69.5kg: 5 reps, 4 reps <-The second set was so hard I stopped immediatly after it was done. couldn't complete 5 reps. I believe this is an evidence of how much fatigue I'm carrying with me.

row: 53 kg x 3 sets x 5 reps <-not that hard

overll impression: the workout was HARD even though I'm doing 3 sets and not 5. I hope I feel better by friday, and much better by next monday. reminder: I'm going to continue with 3 sets of 5 on monday (volume day), increase the weight as much as I can (2 kg's@ box squat, 1kg@ bench each week), and then when I stall add another set of 5.

GOOD LUCK TO YOU AND ME.

Eric3237

On bench you may need to drop back the weight as well as the volume. Likely wouldn't hurt to repeat the same weight on box squats as well.

Eric3237's Sig:

To go from the general to the specific is a very good idea. But to go from the specific to the general; that's just confusing.

redcl123

ohh.. ok.. you think 66 kg x 3 sets x 5 reps is going to do it? and how am I suppose to increase the weight the week after? with 1 kg only...? (which means another 4 weeks until I see PR's...)

Eric3237

Well I don't think in kg's so let me just say that bench tends to be more difficult to get going again than things like squat or deads. I can't predict what will work for you but the bottom line is you need some recovery. With dropping the weight I would look for at least 3 workouts before you come back to the current weight. For me that would usually be 5 pound increments.

Now that may be overkill or it may not. But look at it this way. You don't want to drop the weight back too far but if you don't drop it far enough and end up stalling out again really soon, that is more time wasted than if you had just dropped it a bit further in the first place.

And of course this is not the only choice. You could bring it down to sets of 3 for instance.

Eric3237's Sig:

To go from the general to the specific is a very good idea. But to go from the specific to the general; that's just confusing.

redcl123

ok, so let's do:

week 1: 64.5 kg x 3 sets of 5
week 2: 67 kg x 3 sets of 5
week 3: 69.5 kg x 3 sets of 5
week 4: 71 kg x 3 sets of 5
week 5 and so on: increase the weight each week for 3 sets across of 5 reps, and when I stall add another set

what ya think?

redcl123

31/10/7 - light day:

sumo dl:
107.5x1x5 <-I should learn how to 'sit back' while deadlifting...

press:
46x5x3 new pr

front squats as ussual...

have a good day!

Eric3237

The plan sounds fine.

Eric3237's Sig:

To go from the general to the specific is a very good idea. But to go from the specific to the general; that's just confusing.

redcl123

2/11/07 - intensity day

squat: 97kg x 5 reps!! hell I'm amazed, lowering sunday's volume DID help and I was thinking about anavar or turinabol, btw, but I haven't really did something about it, so don't think it has anything to do with it.

bench: still 75.5kg x 3, but hey, bench stalls earlier and it takes more time to add poundages with it.

chin-ups: 7,7,7

have a nice weekend!