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LOL, Anuj, sometimes the things you say make me wonder if you read your own journal. Your squat strength is not going down. It's hovering which is what you should expect on this. The bar may not be flying up like you expect but you haven't lost strength. You've got two things going on. You are learning to use some muscles you weren't using before and you probably have some residual fatigue.

Don't worry.

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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.

damn.....

alright mr. eric. thanks. yes, the bar wasnt flying up as fast as expected and i presumed that therefore my squat strength is reducing a little. thanks for correcting me haha.

shit....dont tell me ive become that bad all over again....

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oh, and 1 more thing: im replying to ur pm shortly (in 1-2 days depending on the time difference)

Summer '07 Upper-Lower Split
UPPER LIGHT - WEEK 5


Workout:-

Military Press = 5 sets x 5 reps x 110 lbs (50 kgs)

Pull-ups = 4 + 4 + 3 + 3 = 14

Incline Press = 3 sets x 6 reps x 135 lbs (60 kgs)

Lat Pull Downs = 4 sets x 6 reps x 185 lbs (85 kgs)

Facepulls = 3 sets x 12 reps x 70 lbs (35 kgs)

TOTAL POUNDAGE:-

W5 ---->>> 12,210 lbs
W4 --->>> 13,270 lbs
W3 --->>> n/a
W2 --->>> n/a
W1 --->>> 8,847 lbs

Overall Impression:-

good workout.

Military Press: new PR here. last record was 3x5x110 on texas method. 5x5x110 is a new PR. next week is a new PR too: 3x5x120. i hope it falls through.

Pull-ups: these are as predictable as paris weather (ive been to paris and one minute its sunny the next is rainy the third is cold and the fourth its warm again. i like paris - apart from its climate.)

Incline Bench Press: i like this exercise. 135 lbs seemed too damn light to me. next time im nailing 155. i found a certain way to do these (its different from my flat bench set-up). i can nail 200 lbs i think. i think.

Lat Pull Downs: damn.....my lats have become strong haha. my old DC record was 195 for 14 rest-paused. i guess this is a PR too but since i only count PRs for squat, bench, deads, incline bench, militaries and rows this aint counted.

Facepulls: this is like my rehab exercise (which is why i didnt include it in the total poundage). it felt good. i heard a distinctly loud and all too clear crackle in both my shoulders lol. i think they are happy too right nwo haha...

Diet: good today. 1 kilo chicken eaten plus (in case anyone knows about indian food) 25 rotis along with 2 mangoes plus 1 banana.

Overall: good workout. i was gonna do a lower light today but then i thought that if i do lower light right now i might not recover for next tuesday. so i decided to skip it. im glad.

thanks for reading guys! have a good weekend ahead

Ummmm....

If you are so afraid you won't recover that you skip a lower body workout then maybe you shouldn't be contunually adding new exercises into the mix plus starting everything with more instead of less volume.

If you can't recover then cut it down. Either that or do it anyway and just overreach. But I can see in your habit why you are skipping days. You can't control yourself in the weight room and you, like just about everyone, think of everything in terms of single exercises.

The last time you did the MP's you did 3x5. This time you did 5x5. It's great that you were able to do it but the problem is that you think tacking on 2 sets instead of just one won't effect anything else. Since this is the end of the week maybe no big deal....or is it?

And 155 on incline press? That's great if you can do it but you need to do either one of two things:

1. If you want to manage fatigue then pace yourself and don't do the maximum you can just because you can.

or, and this may be a better option

2. Accept that you can do more but in so doing you're going to be tired and you will overreach eventually necessitating a proper download.

Either way don't skip workouts. And your set up is not so precarious that if you take an extra day off "all is lost" or you "lost that workout". That's bullshit. You don't lose a workout in one day if you have a half-way effective set up. It would be better to take extra rest here an there than to skip lower body days. But remember, fitness lasts longer than fatigue. The only way this wouldn't work is if you were so overworked that you were losing ability instead of gaining it, which isn't the case here.

I do upper lowers with 9 day weeks a lot of the time.

Summer '07 Upper-Lower Split
LOWER LIGHT - WEEK 5


Workout:-

A2G Box Squats = 3 sets x 5 reps x 180 lbs (80 kgs)

Keystone Deadlifts = 3 sets x 5 reps x 245 lbs (110 kgs)

Hyperextensions = 1 set x 15 reps x BW

TOTAL POUNDAGE:-

W5 --->>> 6,375 lbs
W4 --->>> n/a
W3 --->>> 15,060 lbs
W2 --->>> n/a
W1 --->>> 14,560 lbs

Overall Impression:-

im currently thinking of changing my training program a little bit. this workout was short and sweet, going out partying right now so i was in a hurry.

A2G Box Squats: felt amazing. i mean, they were difficult and i have started out light so i have lots to build on. i used a stepped which was 6" off the floor for this. damn, my ass is gonna hurt tomorrow.

Keystone Deadlifts: mistake. next time, im reducing the weight. i kepy failing in my grip. i did it with great form no doubt but i bit off more than i could chew because i thought that since im doing a small workout this justifies it. oh well...next time ill reduce the load.

Diet: lots of food. 1 kg of chicken done for the day once again.

Overall: something ive noticed. when i came to mumbai in may, my waist was 38" and my weight was 82 kgs. this was recorded by me 1 week after i had landed. so this cant be swelling because of 36 hours flight travel. right now however, im weighing in at 83 kgs + but my waist is 34". my thighs are 26", chest 43", arms 15" calves 13", etc but my waist has shrunk. im trying to figure out why....i mean, its great and all but its just odd to me. otherwise workout was great. going to see fantastic four something this weekend.

have a great weekend everyone and thanks for reading!

Summer '07 Upper-Lower Split
UPPER HEAVY - WEEK 6

Workout:-

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

JS Rows = 3 sets x 6 reps x 165 lbs (75 kgs)

Close Grip Bench Press = 3 sets x 5 reps x 155 lbs (70 kgs)

Front Plate Raise = 2 sets x 8 reps x 30 lbs (15 kgs)

TOTAL POUNDAGE:-

W6 --->>> 6,780 lbs
W5 --->>> 9,580 lbs
W4 --->>> 10,170 lbs
W3 --->>> 9,585 lbs
W2 --->>> n/a
W1 --->>> 7,150 lbs

Overall Impression:-

good workout

Bench Press: felt great my new plan is to take 180 for 3x4 next week, then 180 for 3x5 then 4x5 and then 5x5. once that happens im gonna be happy haha

JS Rows: i might have to lay off these for some time. i think im gonna go up to 3x7 and then increase by 5 kgs. then im gonna drop a little weight and do a few more reps. lets see.

Close Grip Bench Press: im pretty sure this is a new PR because ive never done this before. it felt good. i hope it pays off. no more pause pressing for now. time to focus on CGBP for a while.

Diet: im damn happy. arms are still 15", weight is still 185 lbs and chest is 43". waist HAS reduced and im happy.

Overall: good workout. i went and saw this movie on DVD: Four Brothers. good movie. also celebrated my 3 year anniversary tonight

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

You know you can just switch to another row also although your idea is good. But some variety in movement is important. You know it's funny how people use all sorts of different bench presses but they will habitually use the same row exercise all the time. Which can be even worse in a way because of how easy it is to disrupt equilibrium in the shouldr girdle. Doing the same one all the time is a lot like doing the same machine all the time although not quite as bad...but it can set you up for injury. So feel free to switch it up to whatever you like such as one arms rows, cable rows, etc.

I know you had expressed interest in doing CGBP before. The question that occurs to me is why exactly? Remember you began this to address you weaknesses and that weakness for bench was at the bottom. CGBP being more tricep are not to strengthen the bottom so the question is do you have a new weakness now? Do you want bigger tris? Or is this just a random switch? I notice that people use large numbers of assistance exercise like they're just pulling them out of a hat. They have a specific purpose.

hey E

ok,

1.) thanks for the suggestions on the rows. when u say u can do different rows, does that mean i can do Yates Rows, 45* rows, Dumbbell Rows, etc? which one of these is a "no-no" in your opinion?

2.) i am doing CGBP because im bored with pause presses being on the same day as the bench press. i was thinking, if i remove incline presses and instead do CGBP on upper 2 is it ok? and yes, i am also doing CGBP because it hits a different ROM of the bench press and of course: i want bigger triceps

btw: i am replying to ur pm in a little while sir

thanks a ton

Anuj

I wouldn't call any kind of row a no-no really. The whole thing about Yates rows is the hype about Yate's huge back with them. What I'm talking about here is not about hypertrophy per se. But Personally I have found yates rows to be more of trap movement. The range of motion is tiny. Functionally they're probably pretty good for you. When I've done them I usually did another row also prior to them. According to how much volume I was doing I might half the volume between them.

One main thing I have found is to not always do rows off the floor. For one thing when you do that you're getting a good bit of movement from thoracic extension (upper mid back) and after a while that can take a toll. According to the individual at least in the long run. Some thoracic rounding and extension is okay (sometimes when I deadlift, for instance) but the spine was definitely never meant to be that kind of continual fulcrum.

Maybe if your arms are long enough you don't get a lot of upper back rounding by you get a lot of excessive stretching of the scap retractors which again takes it's toll. Remember the scapular retraction is what rowing is all about. But if you continually do a lot of passive protraction and then retraction it's going to be a bad scene sooner or later. It's not a whole lot different then doing dumbell flyes by using mega heavy dumbells that pull your arms all the way down before beginning the movement, i.e. you put you shoulders in a vulnerable position and then you initiate a movement. In the case with the rows what I'm talking about is a continually passive stretch of the fibers involved just before a violent contraction. A little bit of that might acutally be a good thing. A lot of it continually is going to result in a weakened rather than strengthened muscle. So the message is of course switch it up! If you've been doing rows off the floor for long time, which you have, then do something different.

On the bench press why don't you put in dumbell presses on upper one and the CGBP in upper two in that case?