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  #681  
Old 01-04-2008, 10:06 AM
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_Wolf_ _Wolf_ is offline
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Smile Changes....

Hey everyone

I'm gonna be switching programs again.

The main reason I switched from the upper-lower to this full body program was because I couldnt manage the upper-lower in respect to my schedule at school. But, I've finalized my schedule and I can go back to the upper-lower. So that is what I will be doing. Starting from tomorrow I go back to the upper-lower concept but its gonna be slightly different this time.

The layout is 3 workouts per week which means that my upper-lower is rotating 4 workouts in 3 sessions per week...i.e.

Week 1:
Lower 1
Upper 1
Lower 2

Week 2:
Upper 2
Lower 1
Upper 1

Week 3:
Lower 2
Upper 2
Lower 1

etc etc

The four workouts are:

Lower 1 - Deadlift
Upper 1 - Military Press
Lower 2 - Squat
Upper 2 - Bench Press

My goals have not changed at all:
1.) Get my BF% down to 10-12%
2.) Pull a respectable amount off the floor.
3.) Get my military press to 185 lbs.

So, the exercise selection is as follows:

Deadlift Day
- Deadlifts
- Bulgarian Squats 2x6-8
- Glute Ham Raises 2-3 sets
- Grip Work

Military Press Day
- Military Press
- Row Variant (Currently dumbbell rows)
- Press Variant (i rotate between flat db presses and uni shoulder presses)
- Tricep Exercise

Squat Day
- Squats 5x5 or 3x5, 2x8 or something. since we're not in any hurry for this i dont need anything set in stone
- Unilateral RDLs 2x6-12
- Regular RDLs 2-3x8-12
- Grip Work

Bench Press Day
- Bench Press maintenance work; Speed-Strength work @ 70-80% or 1,2,3,4,5RM testing
- Pull-ups Density Training
- Row Variant (barbell rows probably)

I look forward to tomorrow's Deadlift Day

Thanks to Eric once again for the new program!
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  #682  
Old 01-04-2008, 12:46 PM
EricT EricT is offline
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I didn't really do anything

For the bench, at those instensities that is way in the range of strength-speed work rather that speed-strength.
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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.
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  #683  
Old 01-05-2008, 09:13 AM
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iron_worker iron_worker is offline
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185lbs would be a pretty impressive MP. What are you at now?
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  #684  
Old 01-05-2008, 09:57 AM
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Deadlift Day
Cycle 1


Overall Impression:
So today was Day 1 of the Upper-Lower program My back is going to be sore as hell tomorrow. Along with my glutes and hammies. I am planning on doing some cardio tomorrow. Lets see if I wake up early enough to go to the gym...today's workout was good
The Workout:
Deadlifts
- 265 lbs x 6 reps x 3 sets
- 175 lbs x 10 reps x 1 set
This was tremendously difficult. On set number 3 i lost my grip on the last rep right at the top just a second before lockout so i repeated the rep after deweighting the bar for 30 seconds. my calluses hurt so badly right now lol..

Bulgarian Squats
- 40 lbs x 10 reps x 2 sets
i'm finally falling in love with this exercise

Hyper Extensions
- BW x 10 reps x 2 sets
as per the program i'm supposed to be doing glute ham raises but my gym doesnt have a GHR machine...so ill have to wait for another 10 days before i can do GHRs at my school gym.

Grip Work
- Alternate Arm Dumbbell Hammer Curls 45 lbs x 8 reps x 2 sets
- Static Holds

Ab Work
- Hanging Leg Raises BW x 10 reps
- Over Head Side Bends w/ Plate 5 kgs x 10 reps x 2 sets
I will be doing more ab work with time...
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  #685  
Old 01-05-2008, 09:58 AM
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Quote:
Originally Posted by iron_worker View Post
185lbs would be a pretty impressive MP. What are you at now?

155 lbs @ 90% of my BW
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  #686  
Old 01-05-2008, 07:10 PM
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iron_worker iron_worker is offline
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Nicely done! Your goal is within reach.
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  #687  
Old 01-05-2008, 08:13 PM
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marv marv is offline
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Good work on the press. 185lbs would be awesome. What is your best pull. What are you hoping for in the near future.

MaRvO.
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  #688  
Old 01-05-2008, 10:33 PM
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_Wolf_ _Wolf_ is offline
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Quote:
Originally Posted by iron_worker View Post
Nicely done! Your goal is within reach.
thanks, sir

Quote:
Originally Posted by marv View Post
Good work on the press. 185lbs would be awesome. What is your best pull. What are you hoping for in the near future.

MaRvO.
Yup...185 would be great. it would also be a 105% of my BW.

My best pull so far has been 315x3.

I am hoping to get my deadlift above that and to get my BF% down to 12% over the next 6 months. Lets see.
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  #689  
Old 01-06-2008, 01:30 PM
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Good Luck with those deads mate. Injuries suck.

MaRvO.
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  #690  
Old 01-06-2008, 05:21 PM
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_Wolf_ _Wolf_ is offline
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Quote:
Originally Posted by marv View Post
Good Luck with those deads mate. Injuries suck.

MaRvO.

thanks
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