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Fall '07 - Upper 1, Week 17

Overall Impression:

ok so back has almost gone. this is isnt really good news because just because the pain has gone it doesnt mean the injury has healed...so that means im going to be a little extra cautious about my weightlifting for the next month or so. anyways, diet this weekend has been crap. im fucking sick of this cafeteria food and im dying to go out. too bad none of my other friends want to go out. so that means i had like 6 servings of my weightgainer this weekend to fill myself up because the cafeteria was shut 99% of the time. and when it was open only 1-2 stations were open - the salad bar and the burger bar. yuck. so yeah: diet was shit.

i was supposed to go lift yesterday but on my way to the gym it started raining and i was soaked to the bone. so i come back to my room and as i am entering the rain just stops. fucking wierd.

workout today on the whole was good. im pretty happy.

Bench Press = 10 sets x 3 reps x 165 lbs

last week when i did this this was a whole lot tougher. but this week it was much easier. i could have done another 2-3 sets easily. this isnt really good news because i have this history of bombing on the bench press at the worst and most unexpected moments ( ) but i think this is rolling in the right direction for now. next week ill be using 170 lbs. that will be fun. i hope.

Chin-ups = 6 + 4 + 5 + 8 = 23 reps total

4 sets to failure. good workout. im comparing it to last week when i did this and i must've been shit fatigued from the plane journey coz it was sooo bad compared to todays

Seated Dumbbell Unilateral Shoulder Press = 3 sets x 11 reps x 40 lbs

so i added 1 more rep per set to this. last week it was 3x10 today it was 3x11. im still a bit nervous about these. but im learning to do these with confidence. i just need to rebuild my confidence on these and doing it slow and steady seems to be a great idea.

45* Barbell Rows = 4 sets x 8 reps x 95 lbs

my back is not at 100% so i didnt take any heavy weights. i just did a few light sets. felt pretty decent. no strain on the lower back so im happy.

OH Shrugs = 2 sets x 10 reps x 65 lbs

fuck i was supposed to do this thing Eric had asked me about this exercise and i totally forgot until right now!!! next week ill do this. ive made an entry in my log. im supposed to try and pyramid if possible and see if i can get a few with 85 lbs. fuck i should've done that!

Leaving Thoughts:

good workout IMO. very productive. but from now on i am going to let her answer all questions related to the squat: Click Here

cheers and have a good week y'all

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Unless your back and shoulders are really screwed up then you should be able to get 85 on the OH shrugs no problem. Barbell not dumbells. If you can't then I don't know....that would be weird.

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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.

yeah i think i can do 85 too. i dont think it would be too heavy at all. i just forgot to do them.

Oh, yeah. See I don't come up with these numbers out of thin air It should be really light. But with your shoulder history....

Fall '07 - Lower 2, Week 17

Overall Impression:

my back is feeling much better today. no pain in my routine activities.

Deep Squat = 1 set x 5 reps x 135 lbs

so i warmed up with these like normal and i knocked out 5 reps with 135 but when i took 185 and squatted down right at the bottom my lower back hurt a bit. i dunno why it wasnt serious or really painful but it was a sharp small pain. i couldve easily knocked out many more reps but i didnt want to take the risk. i know that if i had done it, since my left lower back is hurting, more stress is on the right so i would've most likely clusterfucked my lower back AND screwed my progress. im glad i backed off. i figure in 2-3 weeks MAX ill be good to go. the pain that occured today was RIGHT at the bottom position of my deep squat. probably where the "butt wink" occurs.

Romanian Deadlift = 1 set x 5 reps x bar

just to stretch my back a little bit.

Reverse Hyperextensions = 1 set x 10 reps x 25 lbs

for therapeutic value

Leaving Thoughts:

im recovering well and i hope to be strong again soon. interesting vid: Click Here

cheers and have a good week y'all

Fall '07 - Upper 2, Week 17

Overall Impression:

i guess im recovering better. im eating a lot. my diet usually consists of

morning: protein shake because im running late for class

afternoon: brisket with chopped beef, honey wheat bread, tons of sweet corn, water or coke.

around 4 pm: same as lunch above

around 7 pm: same as lunch above or some chinese thing

around 9 pm: a protein shake

around 12 am: some sandwiches

ok, this is much better than what my diet was a year ago lol

Barbell Military Press = 4 sets x 7 reps x 115 lbs

one more set than last week. felt damn easy. maybe im getting stronger on militaries. next week im increasing the weight. i love this exercise!

Pull-ups = 5 + 4 + 3 + 2 + 1 = 15 reps

stronger than last week. i think the main reason why my numbers have dropped is because im using a different pull-up bar than what i was using at home. is this possible?

Paused Unilateral Flat Dumbbell Bench Press = 3 sets x 12 reps x 40 lbs

u might wonder what this exercise is so ill explain briefly. start off doing dumbbell presses. bring both the dumbbells up. then keep the right one at the top and bring the left one down. then bring the left one. in the sense do a single arm dumbbell press with the left hand. then hold the dumbbell up and repeat the process with the right hand. i kept doing this till i reach 12 reps on either side. this is a very nice exercise.

Cable Rows = 2 sets x 12 reps x 110 lbs

went conservative on this due to my injury

Facepulls = 1 sets x 12 reps x 50 lbs

nothing special to report.

Hanging Leg Raises = 2 sets x 12 reps

im trying to work on flexibility on these. i want to do these with my feet completely straightened. right now they bend a slight bit at the knees and more so as i try to go above waist level.

Leaving Thoughts:

cool workout. im happy. going out now for a great friday night ;)

cheers and have a good weekend y'all

thanks for reading!

What you can do on the leg raises is raise with the legs bent and then straighten out the legs, hold, and lower slowly. That will actually give you the strength and control to raise the legs straight more quickly. But even if you don't raise the legs straight that is a very effective thing to do.

Good job on the mp's. Since you're so bad-ass why don't you add a little weight but try to ALSO add a rep. That is harder than just adding weight. If you can add a small enough weight, that is. That would be something like instead of putting on 5 pounds maybe you put of 2 to 3 but you try to do 4x8 with it. That might take you into failure territory which is ok....

It would then be perfectly exceptable to add reps to that once maybe bringing them into the 9 or more territory before dropping down the reps and/or sets for a big increase in load.

This is all depending on whether you have small enough weights. Otherwise in order to bring this type of training to it's true potential you will need a way to microload.

If you can't microload then increase the weight but DON'T reduce the volume. I'm assuming you weren't planning on reducing it but just making sure.

Otherwise you will never be able to triple progress and will only be able to double progress by adding sets and reps at the same time because it is unlikely you could add weight to that unless the weight increase was relatively small. I say unlikely NOT impossible. But triple progression is probably not really possible. For that just think about adding not only 5 pounds but also another set with more reps.

Also keep in mind when you add a set it is really a big increase in volume. It is not something to be taken lightly. If these big increases in volume are no big deal to you then that doesn't necessarily mean you need more volume although more volume in general could be good for you. What it does mean is that when you drop the volume but add weight you need to be aggresive with that.

Shit I could go on and on explaining how to react, lol...

Let's see what happens and then I'll tell you what to try

Eric, im sorry i havent gotten back to u. ive been busy and i havent understood what u meant.

ok, ill make this short but this is what i have understood from ur above post.

1.) 3 factors of progression: sets x reps x weight. increase one to three factors. one factor = single progression, two factors = double progression and three factors = triple progression.

2.) triple progression is what we are aiming at.

3.) my job is to increase the weight plus the number of reps plus a set. so technically i should be able to knock out 5x8x117.5.

4.) but since i dont have microloading, i should keep volume the same i.e. 4x7 but i should try my level best to knock out 4x8x120 OR (and this is what i understand from ur pm to me) since i need to knock out 28+ reps, i could do, 3x8, 1x6, 1x3. that way i have increased volume plus increased number of sets plus increased weight.

Eric, sir, am i getting this right?

ok, i worked out on deads today. very cool workout. i will post it in a short while (gimme 1-2 hours, i need to go get some dinner) but i found this post important.

see you

Anuj

Fall '07 - Lower 1, Week 18

Overall Impression:

back pain has gone. but im going to be conservative. i need to stop reaching for my old max of 315x5. i need to start out on deads from scratch and work up. and i plan on doing that. this is a whole new learning experience for me and i need to take it as that. patience is something i need to adopt and its sad that my back injury has caused me to change my line of thought.

other than that i have some good news (well the above part is good news too); i have entered the realm of cardio and i did 45 minutes of crosstrainer cardio (or whatever technical term u cardio bunnies call it ) on saturday. i will be doing cardio tomorrow as well.

another new topic of interest is that i have finally started doing some heavy ab work.

Deadlifts = 2 sets x 12 reps x 155 lbs

i did my usual deadlift warm-ups and then decided to take 135. i did that for 10 reps easy as fuck. so i added 10 lbs a side and did these 2 sets in a breeze. the main reason why im not increasing the weight too much and too fast is not only because thats the reason why i got injured in the first place but more importantly because since ive injured the left of my lower back, the right is being used more so the chance of muscle imbalance is very high and i do not want to add to that. hence the low numbers and higher reps. my back has not hurt ever since i did this. everything has been fine.

Bulgarian Squats = 2 sets x 6 reps x 50 lbs

i decided to do this light. ive been doing these with 60 lbs but im still not getting my form down 100%. plus, im going to start out light because of my back injury. it hasnt hurt me at all.

Glute Ham Raises = 3 sets x 8 reps

i finally got this down correct!!! im sooooo happy with this. it was very well done. i love this exercise.

Reverse Hyperextensions = 2 sets x 8 reps x 35 lbs

done for therapeutic value. felt pretty cool.

Standing Ab Pull Downs on the Lat Machine = 3 sets x 8 reps x 60 lbs

nothing special to report.

Hammer Curls = 2 sets x 5 reps x 60 lbs

nothing special to report

Leaving Thoughts:

im very happy with today;s workout. im not going to do any more drastic jumps on deads for some time. my back feels very much better after this workout.

on a side note, here is something inspirational: Click Here

cheers and have a good weekend y'all

thanks for reading!

NO, you are being too literal. Triple progression is just a tool could have at your disposal but it is not the ultimate goal to "aim at". The ultimate goal is progression. It doesn't matter if you use one, two, or all three.

The reason I posted that was simply as an explanation. You see up to this point you had only used single progression. But since you had progressed using different means I figured you thought that WAS triple progression, i.e. using three different ways to progress. So I was just explaining that triple progression is using three things at once. Double progression two things at once, etc..

That doesn't mean that triple is the goal and it doesn't even mean you have to do that. It's just an example of the kind of thing you can do that really ups the anty and can allow you to then load the bar fairly aggresively or whatever. The end goal is still weight on the bar!

I think your drop off on bulgarians is a little drastic. No use in losing large amounts of strength. Good you want to perfect the exercise though!