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^^^^Good idea.

That's cool, Anuj I really think they will serve you better.

Phil, you can use your hands to help push off and then slow down the negatives on the GHR's until you get stronger.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

I hope Anuj doesn't mind if we use his journal a little.

Eric, I'll strongly consider the GHR's when I start evolving from of the Rippetoe program. My chiropractor suggested them to me a few months ago, so they've been in the back of my mind.

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What don't kill you make you more strong -- Metallica - Death Magnetic

^^^Nah, don't worry about it....I reserve the right to abuse his journal a little .

I think it's great that you're experimenting a planning ahead. For anuj, the difference between ham curls and GHR's could almost be compared to the difference between leg press and squats in terms of effectiveness.

Summer '07 Upper-Lower Split
LOWER LIGHT - WEEK 3


Workout:-

Squats = 2 sets x 10 reps x 200 lbs (90 kgs)

Keystone Deadlifts = 5 sets x 5 reps x 200 lbs (90 kgs)

Dumbbell Swings = 2 sets x 15 reps x 50 lbs (24 kgs)

Leg Press super set with Leg Curls = 1 set x 15 reps x 330 lbs (150 kgs) and 1 set x 12 reps x 80 lbs (40 kgs)

Side Bends = 2 sets x 15 reps x 35 lbs (16 kgs)

Hyperextensions = 1 set x 15 reps x BW

TOTAL POUNDAGE:-

W3 --->>> 15,060 lbs
W2 --->>> n/a
W1 --->>> 14,560 lbs

Overall Impression:-

havent gotten fully well yet. still under medication.

squats: should have done 4x10 but doing high rep squats is really killing me. i gave up at 2 sets. i could have done 3 but i had a coke a while before my workout and i had a massive heartburn throughout the entire workout which didnt help me one bit.

key stone deadlifts: i compensated for the lesser amount of squats by doing 5x5 = 25 reps instead of 3x6 = 18 reps.

dumbbell swings: felt really good except on set 2 i almost puked.

leg press + leg curls superset: very tiring. my ROM on leg press wasnt 100% and i dont intend for it to be that way either. the workout prior to this is enough lol

diet: eating has improved since yesterday. maybe the coke caused the heartburn maybe it didnt. i have no clue. either way, im not having any coke prior to my workout again. maybe the combination of coke and a banana did not work.

overall: good workout. glad the poundages increased.

have a good weekend everyone and thanks for reading

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u guys can do whatever y'all want to with my journal lol.....i love discussions.

phil: i did try ur method instead i used the smith machine but when i try to do the GHR i get a severe catch in my hams. the kind where the calf muscle is pulled upwards u know? very unpleasant.

Well your starting at really high reps. You'd be better off starting at around 7 or 8 and adding reps then maybe sets. That'll let you build your endurance while progressing better. Plus you'll be going heavier to strat with. Also this way you won't be going as high as 15 reps on stuff which is not going to work well. Going that high gets counter productive as far as progression. Meaning when you go to add weight you won't be able to add as much as you would have if you had start at say 3 sets of 7 and went to 3 sets of 12 or so (or another set which would not really be necessary).

It's perfectly ok if the rep ranges meet in the middle on the heavy and high rep days. I have a feeling you were trying to avoid that but it's really not necessary. On the heavier days you could start as low as 5 reps on the secondary stuff and if you were to go up to around 7 reps it's good. Really it's the starting intensity and progression that separates them and not some arbitrary definition of what the reps should be. Obviously the heavy days would stay on the lower to moderate reps side and the lighter days can go from the moderate to high reps side. Hope this makes sense.

Try to set yourself us on GHR's so that you start with a slight bend at the knees. You don't want to start with your knees extremely stretched out. I had a lot of discomfort at first too but after a little while I was good to go. Be careful. And again, leg curls are NOT the same. You need things that immitate the function more and leg curls only fulfill one function...knee flexion.

P.S. Phil, don't sweat one little side trip in his journal. He's used to bb circus where you get 5 or 6 pages of hyjacking on a regular basis

Summer '07 Upper-Lower Split
UPPER HEAVY - WEEK 4

Workout:-

Flat Bench Press = 3 sets x 3 reps x 185 lbs (85 kgs)

Pin Press from Bottom = 6 sets x 3 reps x 155 lbs (70 kgs)

JS Rows = 3 sets x 7 reps x 155 lbs (70 kgs)

Front Plate Raise = 4 sets x 8 reps x 30 lbs (15 kgs)

Seated Dumbbell Curls = 2 sets x 10 reps x 30 lbs (14 kgs)

Decline Tricep Box Extensions taking into account only added plates to the box = 3 sets x 10 reps x 30 lbs (15 kgs)

TOTAL POUNDAGE:-

W4 --->>> 10,170 lbs
W3 --->>> 9,585 lbs
W2 --->>> n/a
W1 --->>> 7,150 lbs

Overall Impression:-

good workout.

Bench Press: my strength on this is slightly dwindling due to my sickness, etc. i should get better at this next week. that is the goal lol

Pin Press: decided to increase the weight. next week i will do 7x3 with 155 and then the week after i will do 8x3. after that is 10x3 then increase the weight by 5 kgs or so. this is all tentative. all that is sure is that next week is 7x3 and the week after its 8x3.

JS Rows: felt awesome. new PR for sure haha. next week im gonna be doing 165 lbs (75 kgs) for either 3x5. i am keeping my fingers crossed!

Front Plate Raise: im finding it difficult to progress on this so well, decided to do low reps, more sets and add weight. triple progression. felt great.

Bicep/Tricep Stuff: im gonna wear elbow sleeves when i do these decline tricep extensions because i go all the way down way past my head on these and my elbow joint hurts like a bitch an hour or so after. its still hurting. probably will be sore tomorrow morning (its midnight here). for bicep curls: time to test the 16s haha

Diet: diet has been great off late (im getting in over 300 g of protein with only 50 from whey and having almost 6-8 litres of water per day). ive started ZMAs, etc. im feeling much better. post and pre-workout nutrition has improved greatly. from eating nothing i am eating some pretty good food now. i finally have started eating oatmeal haha....

Overall: im happy. the only sad thing is that my bench press was difficult. it should be fine next week. if it isnt, im gonna be pissed haha....!!! but today was great. im very happy with the workload. i want to hit 20,000 lbs sometime this vacation ahahaha that is, without having to do GVT

stay safe everyone, thanks for reading and have a great week ahead y'all

ok sir. i think heavy weight, low reps, more sets may be better too. i tried that approach for pause presses / pin presses and i loved it. killed me and proved to be very very difficult but i liked it

i know what u mean though and no more high rep shit for me for compounds from now on sir.

ok sir

im gonna do pull throughs instead. atleast, im gonna try haha...i wish the cables in my gym could support it. haha

damnit...now everyone knows....

but in all seriousness, i got absolutely NO problem if even 20 pages pass by in 24 hours with zero workout program updates. stuff like that is cool in my journal

Probably wasn't any reason to change the pin presses. Hopefully that'll work out for you though.

Don't get to caught up in progression on the plate raises, as that can be dangerous. You're probably doing too many total reps as it is. Do not do them with straight arms by the way. Bend you arms with your elbow at your side and the plate in front of you like you're driving a race car. Then raise it up to around forehead level with your arms remaining bent. This will probalby allow more weight and be better for your shoulders as it doesn't place the front delts in a pre-stretched postion which will tend to want to pull on the joint. The way I've described, if you are not already doing it, may make it easier to progress.

Try to give yourself room to progress on everything. Don't start out with more sets, start out with less even if that means more weight. You could have started with 2 sets of 8 or so on the tri extensions and built on that thus giving your elbows more chance to get used to it. That would be more logical than introducing external support just to do more workload. Your joints have to get strong: they are like a foundation. It would make no sense to dwell on you roof (the muscles) while your foundation is crumbling and likewise it would make sense to make the foundation strong in the first place instead of propping it up while inceasing the load on it.

I think you gave up too fast on GHR's. Oh well

i didnt know what more to do after 4x6 on Flat Bench. increasing the weight would mean doing 145 lbs directly for i guess 4 sets of 4 or something. so i totalled the volume with 135 for 4x6. comes to 3240. i did 155 for 6x3. totals 2790. next week it will be 3255. the week after it will be 3720.

i hope it works out though.

ive always done them with bent arms thanks for telling me im doing the right thing because i was just about to edit my post and ask if the way i am doing it right now (the way u described doing them) is right or not. guess i was on the right track haha

ok sir. i will do as u wish. so that means that for tomorrow's workout, i should do

Squat 3x3x275 (as usual)
Good Mornings 3x7x110 (last time it was 3x6)
Step-ups 3x5x200 (90 kgs - everything the same as last time)
GHRs or pull throughs

is that cool?

no no. i meant that if doing them ghetto style doesnt work and i just cant get the strength to do them, im gonna do pull throughs instead. thats all i meant i will do GHRs first, sir!