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thanks bro

Full Body Training - Workout B - Week 1

Overall Impression:

I've been eating good food and lots of it. I checked my bodyweight yesterday and im very disappointed to say that i weighed in at 175 lbs :(

i also did some cardio yesterday. today's workout was good and i am happy at the way my strength is improving. i think my routine may need to be slightly tweaked in maybe 3-4 weeks. i have a few possibilities but i will explore those in another post...this one is dedicated to today's workout which i am pretty pleased with.

Workout:

Military Press
132 lbs (60 kgs) x 5 reps x 3 sets
121 lbs (55 kgs) x 6 reps x 2 sets
99 lbs (45 kgs) x 8 reps x 1 set
I think the 3x5 set with 132 lbs is a PR by 2 lbs. im not sure...the bar at my gym weighs 12 kgs (weird) so actually the weight was 62 kgs which equals 136.4 lbs however i dont think thats possible. either way, im underestimating the weight and taking 132 lbs as my new 3x5 max haha i am very happy with the way this went down. all reps were controlled and not too slow. the last set of 132 was killer. i struggled on the 4th rep, lost my breathing pattern so i racked the weight, took a deep breath and cranked out 1 more rep. form was good too. elbows in front of bar.

Squats
200 lbs (90 kgs) x 6 reps x 3 sets
176 lbs (80 kgs) x 8 reps x 2 sets
My squat strength is returning slowly and steadily. this is good. I think once i reach the potential to squat somewhere along the lines of 225 for 4x6 or 5x5 i am going to have to re-arrange a few of the exercises on this full body program. this is a topic for a new post though....

Unilateral RDLs
45 lbs x 6 reps x 2 sets
I took it easy on this for today. i am being conservative this first week. I dont want to do so much that in 2 weeks i need a deload lol..

Facepulls
a few heavy sets. i didnt do too many because i have to do pull-ups day after tomorrow.

Ab Work
i did some hanging leg raises with 8 kgs and 4 kgs dumbbells. 2-3 sets to failure around 15-20 reps odd. im gonna stick to this exercise for another 2-3 weeks before i switch.

Thanks for reading y'all! Happy holidays everyone and i hope everyone's doing fine!

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so with the way things are going, i am seeing some problems here...

Workout A: doing bench presses today puts them as #1 emphasis versus militaries - when it should be the opposite. but doing militaries here after deadlifts will make me pretty weak for miliatires. so, once i reach a stage where the current program is giving me problems to progress, i will add militaries here before deads, do a few intense military press sets prior to deadlifts, then do all my deadlift work - however many sets i like and once i finish that i will shift to some military press RE work for a few sets. then i will do bulgarian squats and facepulls.

Workout B: doing militaries before squats is alright for now when my squat isnt so strong. but in a few weeks i do not want my militaries to tire me for squats and/or vice versa. so militaries will shift to monday. and squats will be put first followed by uni rdls followed by bench work followed by GHRs.

Workout C: will remain as it is for now.

the other possibility is to re-arrange exercises in such a way that;

Workout A:
Military Press
Deadlifts
Military Press RE work
Facepulls

Workout B:
Squats
Bench Press
Close Grip Bench Press
Glute Ham Raiss

Workout C:
Pull-ups
Rows
Bulgarian Squats
Unilateral RDLs

i will see what happens with time. for now, the best simplest option to take which involves changing very little to the program is option #1 so i will probably choose that...in a few weeks.

Not to knock your program, just wondering why you like to emphasize military press so much?

you're not knocking my program at all, sir

here's what most powerlifters do: they train the military press to improve the bench press. and they train the squat more (in the sense - more emphasis is given to the squat) in the hopes that it will have sufficient carry over onto the deadlift.

strongmen train differently. they have to focus on overhead strength and lifting stuff off the floor.

my training goals are more strongman oriented. i want to be able to over head press and deadlift a tonne. so i give greater emphasis to the press and the deadlift. for me, the bench press and squat are tools which i can use to improve the press and the deadlift. so if progression on the squat and bench press slows, i wont sweat it much. however, i will begin to wonder if my deadlift and press progress comes to a halt.

So you're going for a more useful strength then. I see I see. Well you're doing well. Keep it up.

Full Body Training - Workout C - Week 1

Overall Impression:

im going to be changing a few things in my training program. im not sure when and im not sure what exactly but a few changes are required.

regarding diet, ive been eating plenty of food and i got 13 hours of sleep last night. that hasnt happened to me once since 8th grade. god it feels good

Workout:

Pull-ups
Density Training = 10 sets x 4 reps in 10 minutes
This was very very difficult. I think i've actually gotten weaker on these since before. I'm gonna be doing them for one more week before i switch.

Close Grip Bench Press
135 lbs x 3 reps
155 lbs x 3 reps
175 lbs x 3 reps
125 lbs x 8 reps
I liked this. I'm doing CGBP after a long time. And it feels good

Dumbbell Rows
70 lbs x 6 reps x 3 sets
Felt great!

Seated Dumbbell Unilateral Shoulder Press
45 lbs x 8 reps x 2 sets

Barbell Curls
65 lbs x 6 reps x 1 set

Ab Work
i did some hanging leg raises with 6 kgs dumbbells. 2 sets to failure around 15-20 reps odd.

Christmas is just round the corner everyone! i hope y'all are all having a fabulous holiday!

I just noticed this and I feel the need to set the record straight here. You followed the "plan" for, I think, around 13 weeks and then screwed up you back at 14. So you did the routine for 14 weeks before entering into a sort of piecmeal version of it to rehab your back, which represented a big set-back on lower body in general and even somewhat the rest. BIG difference.

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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.

Full Body Training - Workout A - Week 2

Overall Impression:

Merry Christmas, everyone!

Today's workout was pretty good.. Im very happy with my deadlifts. I've been hogging food. Unfortunately though, I ate my last meal 4 hours before my workout and I took too long of a nap before my workout. This kind of drained me of any energy. Thats not cool. I will try and avoid something like this happening again.

Other than the food intake timing mini-fiasco, there's nothing else special to report, guys and gals.

Workout:

Deadlifts
225 lbs x 5 reps
245 lbs x 5 reps
255 lbs x 5 reps
245 lbs x 3 reps
225 lbs x 3 reps
Im trying to think of what would be better to do next week. I want to sort of alternate perhaps between weeks of high poundage work and low poundage work. perhaps this a good idea. I'll see. For now, my goal next week will be to do 2 sets of 5 reps with 255 and perhaps use a similar pyramiding system where i pyramid up and then down. I will try and take a few vids of my deadlifts next week (exclusive to bb.net)

Bench Press
Speed Strength Work
70% of 1RM
145 lbs x 3 reps x 6 sets
I want to do something different next time. I might try a few singles with 200 or so. It depends on how beat up I feel after deadlifts.

Bulgarian Squats
40 lbs x 8 reps x 2 sets
Next week I am going to take a vid for critique (exclusing for bb.net)

Ab Work
- Hanging Leg Raises = 2 sets x 10 reps x 8 kgs dumbbell (17.6 lbs)
- Over Head Plate Side Bends = 2 sets x 10 reps x 5 kgs plate (11 lbs)
I am keeping the volume and intensity relatively low. I do not want to have sore abs for my squat workout in 2 days. But I am proud of myself for finally taking some initiative in training teh abzz. haha.

Shoulder Prehab Dip Shrugs

This is for my shoulder prehab work. I will be doing 1-2 shoulder prehab exercises per workout. It's not too intense.

Thanks for reading, y'al!! I would like to wish everyone a very merry christmas Have a great day

yes, thats true. i was referring to the plan. with my back out of the picture i had to make a few improvisations. sorry, E.