Hi Steve,

Just read a good portion of your journal. Great job so far; seems like things have been moving well to this point!

I just noticed that the standing Row overly fatigues your lower back. If this is becoming an issue, you could begin every rep on the floor, much like a Classic Row or a Pendlay Row. I've been doing Rows from the floor for over a year now and they feel much more natural and it's not nearly as hard on the lower back.

Here are a couple links describing the Pendlay Row if you're interested:

http://forum.swt.bz/6613_0-dos-pendlay-rows.html
http://www.midwestbarbell.com/totale...976&#entry9976

Keep up the good work!

Cheers,
Jeff

Thanks for reading Jeffo. I like the looks of those Pendlay Rows. Seems like you could lift some bigger weight and focus more on getting the upper back bigger instead of having your lower back burn out from holdin it up there the whole time.

Wed Nov 14/07

Weighed in at 182lbs again today... third week in a row. Now I'm slightly dissapointed. Its probably mostly to do with the fact that we're still on a slight deload. I'm gonna try uppin the cals and see what happens. Hopefully it starts coming up again next week cause I only have a couple weeks of bulking left.

Workout A

bench
- bar x 6 (warmup/stretch)
-135lbs x 4 (warmup)
-155lbs x 2(weight acclimation)
-180lbs 2x5 (work sets)

Felt not too too bad. Hoping to work up to 190lbs on 2x5 then try a 3x5 and hopefully be able to continue my progress.


Squats
- bar x 5 (warmup/stretch)
- 115lbs x 5 (warmup)
- 135lbs x 5 (warmup
- 155lbs x 3
- 175lbs x 1 (weight accl.)
- 210lbs 2x5


Standing Rows
- bar x 5 (stretch)
- 115lbs x 4 (warmup)
- 135lbs x 2
- 155lbs 2x5



Accessory Lifts

Dips

bw + 10lbs


Cable Ab pull down

-130lbs x10 (warmup)
-160lbs 3x10 (work sets)

Side bends

- 50lbs x 8 (warmup)
- 85lbs 3x10


Diet

10am - weight gainer + banana

noon - chicken wrap + veggies

2:00 - burger + NO Explode shake

2:45 - Workout

PWO- weightgainer

PPWO - 1/2 chicken breast, rice, veggies


IronWorker

That's what I've found. I use more of a dynamic row, which brings the hips into the movement, and I find the upper back gets hit hard with heavy weight while the lower back doesn't bear the load. I learned the Pendlay Row first, which is a great movement in itself, but I must say I like the powerful version better.

If you ever do decide to learn the Pendlay, take your time with it. It may take you a while to get comfortable with the movement. If you do give it a go, report back with what you find.

Cheers,
Jeff

Fri Nov 9/ 2007

I went out late last night and got up early this morning. Was definately not an energy packed day... blah.

Squats - Light Day
bar x 5 (warmup)
115lbs x5 (warmup)
135lbs x4 (weight acclimation)
165lbs 3x5 (work sets)

Easy peasy. But I guess thats what light day is.

Standing Military Press
45lbs x 5 (stretch)
75lbs x 3 (warmup)
85lbs x 1 (weight acclimation)
115lbs 2x5 (work sets)

Accidentally did 120lbs on my 1st set but I put it back to 115lbs for the second. Should have just done the 120 and took the progression. Lol

Deads
60kg x 4 (stretch)
80kg x 2 (warmup)
100kg x 1 (weight acclimation)
120kg x 3 (work set)

Felt pretty nice. Deads once a week is definately where its at for now.

Pull ups

BW+ 17.5lbs - 2x5, 1x3

I couldnt' remember the right weight and I went up 5lbs by accident. Failed out on the last set. Only got 3 reps on the last set. I think I'll just drop back to 15lbs next time and keep on going. Ooops.

Standing Calf Raises
90lbs x 8 (warmup)
180lbs x 8 (warmup)
270lbs 3x10


Hamstring Curls (machine)
80lbs x 5 (warmup)
90lbs 3x10

I went back to 90lbs and made sure I got the squeeze at the end of the curl. Feels much better. I'll go up from here.


Diet

8:30am - Weightgainer

10:30am - Double burg

noon - tuna + rice + mixed veggies

3:00 - chicken breast + noodles

3:45 - NO explode (3 scoops)

4:00 - workout

PWO - weightgainer

PPWO - 1/2 can campbells chunky chicken soup + 1/2 can tuna

later - going out..again...bad me


Thoughts,

Well considering I was tired as hell today the gym went better then expected. I'll have to do pull ups right next time but so far back on track and almost back to my original stall out weights.

IronWorker

Mon Nov 19/07


Workout A

bench
- bar x 6 (warmup/stretch)
-135lbs x 5 (warmup)
-155lbs x 3(weight acclimation)
-175lbs x 1 (weight acclimation)
-185lbs 2x5

Felt not too bad. I'm going to do 190lbs 2x5 then switch to 3x5 with 190lbs the workout after that. Hopefully all goes well.


Squats
- bar x 5 (warmup/stretch)
- 135lbs x 5 (warmup)
- 175lbs x 3 (weight acclimation)
- 195lbs x 1 (weight acclimation)
- 215lbs 2x5

This is feeling much lighter then the first time we went through these weights. Don't get me wrong, its still tough but I its going much better then before the deload. I'm lookin forward to hitting
225lbs!

Standing Rows
- bar x 5 (stretch)
- 115bs x 5 (warmup)
- 135lbs x 3 (warmup)
- 145lbs x 1 (weight accl.)
- 160lbs 2x5

Well I think we're gonna carry these rows till the start of Dec or so then switch to the Pendlays. I've gotta watch some vids and make sure I get the form down.

Accessory Lifts

Dips

bw + 12.5lbs

These felt nice. Getting the depth I want and the rep speed is pretty good.

Cable Ab pull down

-120lbs x10 (warmup)
-165lbs 3x10 (work sets)

Ooowee, getting heavy. Almost doing the whole stack which is pretty cool.

Side bends

- 85lbs 3x10

This is pretty damn heavy as well. lol O well, get er done.

Diet

10am - weight gainer + an orange

noon - noodles + chicken breast + veggies

1:30 - double burg

2:15 - 3 scoops NO explode

2:45 - Workout

PWO- weightgainer shake

PPWO - spaghetti + 1/2 chicken breast

7:00 - Probably have the rest of that spag + chicken

Thougths

Well, I think this deload definately helped...or its feeling like it so far anyways. I guess I'll see in the next workout or two.

IronWorker

Fri Nov 9/ 2007


Squats - Light Day
bar x 5 (warmup)
115lbs x5 (warmup)
135lbs x4 (weight acclimation)
165lbs 3x5 (work sets)

Don't really think we need to progress too much here. Not sure what to do with the weight.

Standing Military Press
45lbs x 5 (stretch)
75lbs x 3 (warmup)
95lbs x 2 (weight acclimation)
120lbs 2x5 (work sets)

Well we screwed up the weights again this time. I did 1 set 120lbx5, then failed on the next set at the 3rd rep and couldnt' figure out why....I did my buddie's 125lbs by mistake. So I took a 2 min rest and hit the 120lbs and finished off the 2x5. Gotta go back to 3x5 next time!

Deads
60kg x 4 (stretch)
90kg x 2 (warmup)
110kg x 1 (weight acclimation)
125kg x 3 (work set)

The first rep felt shitty then I pulled it together and finished nice.

Pull ups

BW+ 15lbs - 3x5

Well back to the right weight this time. This was a tough struggle on the last rep but I think I'm good to go for this time.

Standing Calf Raises
90lbs x 8 (warmup)
180lbs x 8 (warmup)
275lbs 3x10


Hamstring Curls (machine)
60lbs x 5 (warmup)
95lbs 3x10

Somehow this is the only thing that makes my legs feel wobbly after I'm done?

Diet

10am - Weightgainer

noon - chicken breast + noodles + veggies

1:30 - double burg

2:00 - NO explode (3 scoops)

2:45 - workout

PWO - weightgainer

PPWO - 1/2 can of vegetable soup + 1 can tuna

7:00 - other 1/2 of veg. soup and another can o' tuna


Thoughts

Well I'm kinda battling a cold right now so the workout went pretty good considering. It feels good to be back up in weights again. I think my weight will start coming up again. I wish I could bulk forever... well I guess I could but that wouldn't be as sweet for Cancun. lol

IronWorker

Mon Nov 19/07


Workout A

bench
- bar x 6 (warmup/stretch)
-135lbs x 5 (warmup)
-155lbs x 3(weight acclimation)
-175lbs x 1 (weight acclimation)
-190lbs 3x5

Well I was feeling pretty good after the 2nd set. I was only supposed to do a 2x5 and then do a 3x5 with the same weight next time but I decided I could try it this time and if not hit it again next time. BUT I nailed it! My buddy said my 3rd set looked better then the 2nd. I was pretty focused. Back into 3x5, yes!


Squats
- bar x 5 (warmup/stretch)
- 135lbs x 5 (warmup)
- 175lbs x 3 (weight acclimation)
- 205lbs x 1 (weight acclimation)
- 220lbs 2x5

Damn, I'm feeling good about these. Next time 220 3x5 and then on the the 2 wheels.

Standing Rows
- bar x 5 (stretch)
- 115bs x 5 (warmup)
- 135lbs x 3 (warmup)
- 160lbs 3x5

Back to where we left off, felt good too.

Accessory Lifts

Dips

bw + 15lbs

Done.

Cable Ab pull down

-110lbs x10 (warmup)
-170lbs 2x10, 1x8 (work sets)

I think this was a fail at about 8 so I'm gonna keep this one next time.

Side bends

- 85lbs 3x10

Some guys we're doing some ridiculous workout with the 90lb DBs with alot of forced reps and whatnot and didn't look like they were gonna be done anytime soon so I just did 85lbs again. Glad I did cause damn it was still heavy.

Diet

10am - weight gainer

noon - noodles + chicken breast + veggies

2:00 - double burg

3:00 - 3 scoops NO explode

3:15 - Workout

PWO- weightgainer shake

PPWO - chicken wrap

7:00 - Doing some hw then going out, dont' know what I'll eat...


Thougths

I'm pretty happy about today's workout. Everything felt pretty damn solid. I'm tired but in a very refreshing weight. I think I'm gonna be up in weight come monday. I'm crossing my fingers for 185lbs.

IronWorker

Mon Nov 26/ 2007

Weighed in at 183lbs again this week. Ugh, I think I would have gained weight but I ran out of gainer about half way through last week and made the mistake of just buying protein since I'll be cutting soon. Well I traded some protein for some gainer with my buddy so I hope to still gain for the next couple weeks or so.

Squats
bar x 5 (warmup)
135lbs x5 (warmup)
175lbs x3 (weight acclimation)
205lbs x1 (weight acclimation)
220lbs 3x5 (work sets)

Pretty damn happy about completing this. 225lbs coming up this friday!!! This is a new PR as well.

Standing Military Press
45lbs x 5 (stretch)
75lbs x 3 (warmup)
95lbs x 2 (weight acclimation)
120lbs 3x5 (work sets)

Finished this too. It was a struggle but its my new PR.

Deads
60kg x 4 (stretch)
90kg x 2 (warmup)
110kg x 1 (weight acclimation)
125kg x 5 (work set)

Deads were not so good today... I think doing heavy squats and deads on the same day is out of the question for me from now on... The last rep I got so out of form. My back was just too tired from squats. I dont' know how my buddy held it together. I'm really hurtin now. I really hope it heals up by friday so I can squat again. Ugh, stupid me, shoulda just put it down after rep 4. I really gotta start the one week schedule instead of this ABA style. Every other week is just hell on my back.

Pull ups

BW+ 17.5lbs - 3x5

Finished these this time. It was heavy but at least its done.

Standing Calf Raises
90lbs x 8 (warmup)
180lbs x 8 (warmup)
280lbs 3x10

Done.

Hamstring Curls (machine)
100lbs 3x10

Done.

Diet

11am - Protein Shake + Granola Bar

1:30 - double cheese burger

2:30 - 3 scoops NO explode

2:45 - workout

PWO - protein shake (out of gainer...)

PPWO - chicken breast + noodles/tomato sauce + veggies

7:30 - gainer

10:00 - gainer ( I need to get groceries bad but I'm *SO* busy at school lately its insane)


Thoughts

Well I'm pretty pissed about hurting my back. That was just dumb... I really hope it heals up quick. I'm gonna go super light on squats on wednesday (if at all) and I'll just gauge how it feels.

Hoping to pick up my weight gain again and hit 185lbs before the end of my bulk session. That would mean I've gained 15lbs since sept...not too bad. I'll be cutting from about the 2nd week in Dec till middle of February when I fly to Cancun for a week. Yes! Thats good motivation. My food scale came today so I'm ready to start counting my cals etc. Bring it on cutting!

IronWorker

Fri Nov 30/ 2007

Well I missed wednesday cause I was much too sore to do anythign really. I was still feeling a little tight today but I decided to get to the gym and take it easy on anythign back related.

Inclined Leg Press
2 plates x8 (warmup)
4 plates x5(warmup)
6 plates x 5
8 plates 3x5

Didn't do squats today. I tried some freeform reps with just the bar and I could feel my back tightening up so I called them off. I wanted to get in there so bad but I knew it would be a bad idea.

Sitting Military Press
45lbs x 5 (stretch)
85lbs x 4 (warmup)
105lbs x 1 (weight acclimation)
125lbs 1x5,1x3
115lbs 1x5

Arms petered out pretty quick today. Also, I tried to use my legs to push my back firmly into the seat so I wouldn't be hurting it anymore. I think I need to eat more carbs but I need groceries SO bad right now. Also might have went a little heavy on warmup.


Pull ups

BW+ 20lbs - 3x5

Felt alright. Had to focus on keeping my abs tight cause the weight belt really wants to wrench on my back muscles otherwise. You dont' realize how much you use your lower back till you hurt it.

Standing Calf Raises
90lbs x 8 (warmup)
180lbs x 8 (warmup)
285lbs 3x10

Heavy.

Hamstring Curls (machine)
105lbs 3x10

Well the inclined leg press must use more glutes cause this seemed real heavy. I think I might even call it a fail. Hmmm.

Bench
bar x 8 (stretch)
135lbs x 10
155lbs x 8
175lbs x 6
185lbs x 3

I felt bad for missing wednesday bench so I decided to do something for it anyways. I didn't think I'd be able to complete my full 3x5 set at 195lbs so I just decided to work up to a heavy set for fun. Felt good. Higher reps has a totally different feel.

Diet

10am - Weight Gainer + orange

12 - chicken wrap

2:00 - Single burg (on bread...?)

2:30 - 3 scoops NO explode

2:45 - workout

PWO - weight gainer shake

PPWO - 1/2 a chicken breast and a glass of milk (had to change my gf's tire so I just quickly muched something down)

I dunno about later. Not much to pick from. I'm going shopping tomorrow morning. God do I need to...

Thoughts
Well my back is getting better but its not there yet...obviously, its only been like 4 days. I was really sad about missing squats but I know its for the best. Felt good to get out there and do something anyways. I think the extra blood flow and stretching effect should help the healing. I hope anyways. Hoping to at least do a light squat set by monday.

IronWorker