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There you go. Honestly, for me its less of a mental drain getting the hardest two exercises of the day over with first.

Tuesday Jan 16 (ME-lower)

Squat 3RM ...365 ( I was going for a 5RM, that's what l warmed up for, but I only got 3.....kinda disapointing)

GoodMornings 3x5...135 - increased the weight from last week, seems to be a good weight, (BTW, I still don't like em)

Pullthroughs 4x10...90 - good weight

Leg Presses 1x10 ( 450) stepped it up to finish 2x10..540 dropped and did 270 for 10.

Weighted abs...4 sets

Donkey Raises 3 x 320
standing raises 2 x 200

After everything, my lower back took the shit kicking today. I might not be doing the squats proper as it put some pressure on it.

Next week I will hit 365 for 5RM..

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Good. That's one of the main goals of the Lower days IMO. You'd be surprised at how much of a difference maker those heavy lower back and heavy ab exercises are. Surprisingly enough, heavy ab and lower back work will increase your pressing and pulling power .

Keep up the good work!

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"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


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Didn't realize they played such a big roll in that. GTK

Thursday Jan 18- Upper (ME)

Flat bench - 5RM....275

Floor Press 7@225....5@245 ( I was going to use the same weight that I did my bench for, but this was the first time doing floor presses and I was intimidated.....I could have kicked myself for not doing the 275 )

Dips - 2x10......body

DB press 3x10...70's...DS 1x4...48's

Lat Pulldowns Wide and close grip 5x10.....130/160

Pushdowns 3x10x120

One arm cable curls 3x10x40 ( slow and hold for 2 sec on top)

barbell curls 2x12x45

When I walked into the gym I was pumped ( all the way home from work couldn't wait to get to the gym) then after I did flat/floor presses, dips and half way through DB press I lost all energy, seemed like I was getting weaker.
Must be because I'm use to the 5x5, because my stamina isn't holding up to this program....I know it will get better, but it sure is discuraging(sp)....makes me weaker aswell.

Dual Factor is also known as fitness fatigue theory

As long as you got your energy into the core lifts, then don't kick yourself that hard. Still kick yourself, but maybe just a love tap or something

Since I am getting therapy for my right shoulder (AC) I will be putting this program on hold ....hopefully no longer then 1 month.

-recieved some advice on this-Thanks man.

Going to try a 2 day split covering 3 days a week :

Monday ; chest/shoulders/triceps (Low Intensity)

Decline Press 4 x 12-15
DB press 3 x 12-15
Lat Raises 4 x 12-15
DB Press 3 x 12-15
Triceps ( 1-2 exercises 5-6 sets)

Wednesday; Legs/back/bi's (moderate)

A2G squats 4x12-15
Deads 4x12-15
Leg Presses 3x12-15
JS Rows 3x12-15
Biceps (1-2 exercises 5-6 sets)

Fiday will be chest/shoulders/triceps

Monday legs/back/ biceps (heavy).....etc...

Will be keeping Upper body light intensity, while lower will be going from a moderate to a heavy.

Hope this is all right ...

Today I had amazing back workout so I thought I would write it down

Deadlifts 495x3 (new PR) It's been about aweek since I've done deadlifts...felt very strong.

Pullthroughs 3x10x110

GoodMornings 2x10x185

Pulldowns 3x10x200 - felt good.

Weight situps 3x10

hypers 2x10 ....mainly just to stretch out my lower back

Still haven't been able to train properly with my shoulder the way it is.

However it is getting better. I would have to say it's about 75% now. The last two days have been the best. It was the first time in a long time that I have woken up with no pain. I still have pain, but not as bad.

I don't know if this is just a coincedence (sp??) or not, but I started taking WMS three days ago (just training days) this is when the pain stopped.
Even with the physio and massage. Nothing seemed to get rid of the pain, but this did. Just not sure why?

Shoulder is still messed...My bench has really taken a kick. The best thing about this is that I have really focused on my legs. I pressed about 800lbs the other day.

I do have to say that the acupunture has helped allot . from 4 after sessions I feel great and I'm benching 250 for 6 again. And as long as I ice it after then the pain isin't too bad the next day.