get those ham curls out of there :)

Any particular reason why? I thought it coudl be be a good addition to my deadlifts.

replace them with something that works the ass too...glute ham raises...romanian deads...

IW I explained what part specifically I thought was limiting. And I don't mean bad. Or ineffective. I ONLY mean that you could probably get your strength up faster.

Look at the first post on the subject. I give an example of something to do on "heavy" exercises. Then I give you an example of reading material to look for on that specific concept (although not exactly just the general idea). Basically what I mean is for you heavy exercises you could probably lift hevier weights without disrupting you program if you follow the basic guidelines I laid out. It is about 70 percent planning and 30 percent thinking and reacting to how things go on that particular day.

Tues March 4/2008

Weighed in at 167.5lbs. Sounds about right judging by the little bit of fat thats creeping back around the mid section.


Deads
60kg x 5 (stretch)
80kg x 3 (warmup)
100kg x 1 (weight acclimation)
120kg 3x5

I felt like I really nailed these. Hoping to make some solid gains on deadlifts real soon.


Overhead Squats

bar 3x5

These feel pretty great. They are a definate stretch and core workout even with this weight. Just trying to get the form down with light weight now and will slowly add more reps and then eventually load the bar a bit. Also, we were doing these with a snatch from about knee height between each rep.

Front Squats
bar x 5 (stretch)
65lbs x 5
95lbs x 5
115lbs 3x5

Well I used to really dislike front squats but I figured it was time to get some squat variation in my program. So, again I'm starting really light. I do these with a snatch grip (I think thats what it is?) because using the crossed over arm style I can't get my arms up high enough due to lack of shoulder mobility.

Pull-ups
bw+10lbs

I reset back quite a bit but my ROM was awesome. Rock bottom lockout to touching my shoulders on the handles with every rep. Feels good.


Dips

bx x 5 (warmup)
bw+40lbs 3x10

Got this out with some pushing. I have to make sure to get my full depth on these. Its easy to cheat.

Accessory Work

Calf Raises
180lbs x 8
270lbs x 6
330lbs 3x10

We're going to start doing 10lb jumps on these just to see what happens since we haven't really stalled out yet.


Hamstring Curls
60lbs x 8
90lbs 3x10

Well looks like we might be cutting this exercise for something more glute oriented.


Diet

Well seeing as this was yesterday... I don't exactly remember. My diet wasn't that great cause I needed groceries. I have food now so it should get back on track now.

However, I have to stop being so damn lazy and start keeping track of my totals. I keep track of my protein usually but everything else is just eyeballed.


Thoughts

The first solid workout since I've been back I'd say. Felt really good to get some confidence back.

IronWorker

As to a reply to Eric's response:

I know this isn't a maximally effective strength program. But like I said I'd really like to put on some mass right now. I'm 6' tall and 167.5lbs...thats pretty small. Also, its not like I won't be making strength gains as I get main, it may not be as effective as if I went purely for strength.

My new plan is to stick it out with deads and squats on the current workout that they have because it seems to be coming back nicely. However, I think bench needs a serious reset. So, the plan for that is to drop back significantly and start doing a 5x5 twice a week. So, 10lbs per week. Then once we level off with that I was thinkin either drop to a 3x3 or just do the same weight for both workouts and only do 5lb/week increments. I dunno, still have to figure that out.

IronWorker

IW, I personally think Eric and Pity bring up good points for you to consider ie. you will get bigger and stronger on your posted routine, but some exercises are more conducive to this than others. Resetting the bench is probably a good idea at this time and go with a 5x5 approach (which I would ride until you absolutely cannot gain any more).

Anyway, good luck on getting your goals and let us know how things work out. :weights:

With 1 year experience, strength is mass and mass is strength. Don't try and seperate them.

I was 6' and 167.5lbs not to long ago (still about 6' now :P), be patient :D

So ya, the workout I posted will be followed with one exception. Bench is getting reset and 5x5 is being used. I'm looking forward to being bigger and stronger...real soon hopefully!

IronWorker

Good advice from all. Just wanted to add that I'm also 6' and started out at 165. Now, 10+yrs later I'm 235. It takes time, don't rush.