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_Wolf_ · #1 01-08-2008, 10:52 PM

Force = (Mass).(Acceleration)

I think its time for a new journal.

For those of you who are new and will hopefully be staying, I'd like to introduce myself. I've been lifting for close to 4 years now, and my goals at the moment are to get lean and strong. I have genetically lose shoulder joints and I have had quite a few shoulder dislocations. Therefore my training is slightly different from the Average Joe's. Consider me sub-par to an Average Joe

My goals at the moment are to get an Over Head Press of 185 lbs, a respectable Deadlift and my BF% down to 12 - at present its around 16-18.

I will try make this brief, Old Maxes on the Big Three were hovering around 335/205/355 (Squat/Bench/Deadlift). I have just come off a lower back injury so my current maxes are not really known. I do know that I can Squat 245 lbs for 3x5 at the moment and Bench Press 205 for a single.

But, my training is not powerlifting-oriented. It is a lot more strongman type with a huge emphasis on the Overhead Press and the Deadlift - I use the Bench Press and the Squat as a means to increase my OH Press and Deadlift. My OH Press max is currently ~155 lbs (90% of my BW) and my Deadlift max is somewhere ~315 lbs. I weigh ~175 lbs at the moment.

I will post my program in another post.

Thank you for reading, ladies and gentlemen

_Wolf_ · #2 01-08-2008, 10:56 PM

I have just recently started a new Training Split so it will not be too difficult to update this log with a few workouts which have passed..

My split is more or less an Upper-Lower program with the layout being 3 workouts per week which means that my upper-lower is rotating 4 workouts in 3 sessions per week...i.e.

Week 1:
Lower 1
Upper 1
Lower 2

Week 2:
Upper 2
Lower 1
Upper 1

Week 3:
Lower 2
Upper 2
Lower 1

etc etc

The four workouts are:

Lower 1 - Deadlift
Upper 1 - Military Press
Lower 2 - Squat
Upper 2 - Bench Press

My exercise selection is:

Deadlift Day
- Deadlifts
- Bulgarian Squats 2x6-8
- Glute Ham Raises 2-3 sets
- Grip Work

Military Press Day
- Military Press
- Row Variant (Currently dumbbell rows)
- Press Variant (i rotate between flat db presses and uni shoulder presses)
- Tricep Exercise

Squat Day
- Squats 5x5 or 3x5, 2x8 or something. since we're not in any hurry for this i dont need anything set in stone
- Unilateral RDLs 2x6-12
- Regular RDLs 2-3x8-12
- Grip Work

Bench Press Day
- Bench Press maintenance work; Speed-Strength work @ 70-80% or 1,2,3,4,5RM testing
- Pull-ups Density Training
- Row Variant (barbell rows probably)

Major props to Eric for guiding me in designing this workout.

_Wolf_ · #3 01-08-2008, 10:58 PM

Deadlift Day
Cycle 1

Overall Impression:

So today was Day 1 of the Upper-Lower program My back is going to be sore as hell tomorrow. Along with my glutes and hammies. I am planning on doing some cardio tomorrow. Lets see if I wake up early enough to go to the gym...today's workout was good

The Workout:

Deadlifts
- 265 lbs x 6 reps x 3 sets
- 175 lbs x 10 reps x 1 set
This was tremendously difficult. On set number 3 i lost my grip on the last rep right at the top just a second before lockout so i repeated the rep after deweighting the bar for 30 seconds. my calluses hurt so badly right now lol..

Bulgarian Squats
- 40 lbs x 10 reps x 2 sets
i'm finally falling in love with this exercise

Hyper Extensions
- BW x 10 reps x 2 sets
as per the program i'm supposed to be doing glute ham raises but my gym doesnt have a GHR machine...so ill have to wait for another 10 days before i can do GHRs at my school gym.

Grip Work
- Alternate Arm Dumbbell Hammer Curls 45 lbs x 8 reps x 2 sets
- Static Holds

Ab Work
- Hanging Leg Raises BW x 10 reps
- Over Head Side Bends w/ Plate 5 kgs x 10 reps x 2 sets
I will be doing more ab work with time...

_Wolf_ · #4 01-08-2008, 10:59 PM

Military Press Day
Cycle 1

Overall Impression:

weird day...im not very happy with the military press work but i think everything else went off pretty well. im trying to narrow down what could've lead to this weird workout and im pretty sure its something to do with diet...i ate some rice and fish before my workout. i cant think of anything else.

The Workout:

Military Press
- 132 lbs (60 kgs) x 5 reps x 3 sets
something was wrong right from the start. it just didnt feel right to me. my elbows wouldnt come out far enough, my grip was all wrong, the bar was uneven, one of elbows refused to lockout....really weird stuff. this is the second military press workout which hasnt been as per plan. i was supposed to do 3x6x132 today.

High Cable V-Bar Rows on the Lat Pull Down machine
- 135 lbs x 12 reps x 3 sets
this exercise actually felt good. i think the pressing work was the problem.

Flat Dumbbell Bench Press
- 55 lbs x 12 reps x 3 sets
this was better than the military press session. i dunno whats up with me...

Floor Skull Crushers
- 60 lbs x 12 reps x 2 sets

Ab Work
- Lat Pull Down Sit-ups 60 lbs x 15 reps x 2 sets
- Over Head Side Bends w/ Plate 7.5 kgs x 10 reps x 2 sets
I will be doing more ab work with time...next workout volume will increase

HIThopper · #5 01-08-2008, 11:38 PM

Hi Anuj

Good luck in achieving your goals

Your MP numbers are great BTW good work, Press is a toughie for me, and I know what you mean about trying hard to get your elbows out and up, sometimes its tricky.

_Wolf_ · #6 01-09-2008, 12:01 AM

Quote:

Originally Posted by HIThopper

Hi Anuj

Good luck in achieving your goals

Your MP numbers are great BTW good work, Press is a toughie for me, and I know what you mean about trying hard to get your elbows out and up, sometimes its tricky.

thank you, sir

yeah i was doing presses after almost 8-9 days so my form kinda needed to be reworked. i think the biggest problem for me is greediness. i need to be patient and take small outcomes as they come without lusting for more and more constant never ending PRs...LOL

_Wolf_ · #7 01-09-2008, 08:00 AM

Squat Day
Cycle 1

Overall Impression:

I ate 3 slices of toast with cinnamon as my pre workout meal and i had this really really horrible heart burn throughout my workout. it was painful as hell and even though i gulped down over a litre of water, it didnt help at all.

The Workout:

Squats
- 245 lbs x 5 reps
- 265 lbs x 1 rep
- 225 lbs x 5 reps x 3 sets
So something was feeling a little off today. Just like how it felt on my military press day. so i decided to warm-up a bit more, do a heavy set of 245 for 5 which seemed difficult and then i did a set of 265 just to see what it would feel like. i dunno why but i have this feeling that i need to work on my feet positioning. its nothing major but its all slowly coming back to me. 225x5x3 was damn difficult after the 265 lbs set lol.

Unilateral Romanian Deadlifts
- 45 lbs x 6 reps x 2 sets

Regular Romanian Deadlifts
- 135 lbs x 10 reps
i started off this set without putting my feet close enough so a lot of pressure came onto my lower back. i got scared that i might re-injure it so i just quit after 10 reps and decided against doing any other sets. next time ill be aware of this and ill do 1 more set.

Grip Work
- Alternate Arm Dumbbell Hammer Curls 45 lbs x 8 reps x 2 sets
- Static Holds and Wrist Curls and Reverse Wrist Curls Circuits

Ab Work
- Lat Pull Down Sit-ups = 35 kgs x 6 reps x 4 sets
- Over Head Side Bends w/ Plate 7.5 kgs x 12 reps

Shoulder Prehab Work
- Shoulder Protractions using the Push-up Plus exercise and the Dumbbell Bench Press Plus exercise

_Wolf_ · #8 01-10-2008, 06:28 AM

Bench Press Day
Cycle 1

Overall Impression:

ok so all the food hogging ive been doing has paid off. weighed in today at 181 lbs. im looking a lot thicker all around too. im happy. the only sad part is that i think ive gained some fat on my stomach. that sucks...

regarding the workout: it was gooooood

The Workout:

Bench Press
- DE work @ 55% of 1RM with 110 lbs x 3 reps x 6 sets
- 2 second Paused Bench Press 200 lbs x 1 rep
i'm happy. the paused bench set felt really really light and easy. i could've easily knocked out 2-3 more reps. im happy. i've gotten a bit stronger. nice!

Pull-ups
- Density Training 5 reps x 8 sets @ 8 minutes
this was fantastic. this is the most number of pull-ups ive ever done in my life. 40 pull-ups in 8 minutes. whoo-hoo!!!

Dumbbell Rows
- 60 lbs x 10 reps x 3 sets
- 85 lbs x 8 reps x 1 set
nice nice!!

Facepulls
- 135 lbs x 6 reps x 2 sets

Ab Work
- Lat Pull Down Sit-ups = 35 kgs x 6 reps x 1 sets
- Over Head Side Bends w/ Plate 7.5 kgs x 10 reps

EricT · #9 01-10-2008, 12:48 PM

Do higher reps on facepulls.

_Wolf_ · #10 01-10-2008, 02:06 PM

Quote:

Originally Posted by Eric3237

Do higher reps on facepulls.

ok, sir. i decided to go heavy because i did high rep rows. ill stick to 10+ reps next time onwards.

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