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Summer '07 Upper-Lower Split
LOWER 1 - WEEK 10


Workout:-

Deadlifts = 1 sets x 5 reps x 275 lbs (125 kgs)

Speed Deadlifts @ 50% of 1RM = 10 sets x 1 rep x 175 lbs (80 kgs)

Bulgarian Split Squats = 2 sets x 6 reps x 65 lbs (32 kgs)

Overhead Dumbell Side Bends = 3 sets x 12 reps x 10 lbs (5 kgs)

Grip Work using Barbell Curls = 1 sets x 6 reps x 65 lbs (30 kgs)

Hyperextensions = 1 set x 10 reps x BW

TOTAL POUNDAGE:-

W10 --->>> 3,905 lbs
W9 --->>> 6,005 lbs
W8 --->>> 6,195 lbs
W7 --->>> 5,900 lbs
W6 --->>> 5,000lbs
W5 --->>> 8,275 lbs
W4 --->>> 6,455 lbs
W3---->>> 6,900 lbs
W2 --->>> n/a
W1 --->>> 7,575 lbs

Overall Impression:-

a new workout for me. i was supposed to do good mornings but i havent been keeping good form on them and ive tweaked my lower back pretty bad thanks to them. i could just reset the weight and start again but i dont think right now in my lifting career i need to worry about them. in due time when i reach a stage where they will play an essential part i will put them back in. for now, they're out.

Deadlifts: it wasnt as easy as i thought at all. however i know my form was pretty good im very happy with my form actually. but no, they werent easy. at the time during with i did dc training, i was able to knock out a good 7-8 reps with this weight. i could have easily done atleast 5-6 more today. so i guess my strength has improved. right now, im taking my 1RM to be my old 1RM = 355 lbs.

Speed Deadlifts: i did not run this idea past eric and i came up with it when i was at the gym itself. i think im gonna get clobbered by him for this...however, i did this for a purpose...they same reason why i used to do DE work on the texas method. if Eric gives me the ok, im gonna reduce the weight for this next time.

Bulgarian Squats: i reduced the weight drastically on this. i wasnt really all that tired from the DE work. i reduced it because i wanted to work on form. i also did 2 sets because i didnt see the need to go balls to the wall with this. exactly as eric had asked me to do before. infact, he had warned me that i will not be doing this correctly and it will catch up with me later on. well, he was right again. so well...ive reduced the weight and im working on posture, smooth form, etc..

Overhead Dumbbell Side Bends: nice

Grip Work: boring.

Diet: good food today

Overall: good workout. i saw harry potter 5 yesterday. quite a good movie. a few technical errors but otherwise it was a good movie. as for today's workout....it was good. did not move too much wieght. i just hope Eric isnt pissed about me doing speed deads. if he gives me the ok, im gonna go ahead with these but at a much lighter weight (165 or 155 lbs instead of 175).

stay safe everyone

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Goodmornings never really play "an essential part" any more than any other assistance.

Do the speed work first. And just do 6 to 8 X 2. If they at this point reduce you ability to do the heavy deads then reduce them. But at this stage of speed work you should get an immediate response for them and actually potentiate the heavy deads, just like happend when we did that is TM. But in that case why didn't you put them first?

I thought about suggesting putting in some speed work. I don't think you "need" it necessarily but that doens't mean it won't help. But you know my philosophy. See what happens before you add anything. Just because you take out goodmornings, which were only their becasue you wanted them does not automatically mean you need to put in another big compound. If your continue to progress at a comparable rate then all is well.

It is most people impulse to add exercises with the more is better attitude. However, speed work should be fine for now.

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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.

alright eric...whooosaahhh...im relieved ur not pissed. the reason i added speed deads later was because after i got done with deads in like 15 minutes i was like "ok, so now i have 2 sets to do of bulgarian squats and then im done?" and then i thought of what i did on the TM and said "hey...lets do some de deads" and did then instead. ill be reducing the weight drastically for these next time. maybe something like 145 or 155....definitely not 175 if u want me to do 6-8x2..

Well you may want to start with much less than that. This is all about deads. You are already progressing well on deads. So anything that fools with that for the purpose of being clever and fancy is clever, fancy, and dumb.

It's just that doing them in 1's has you spending so much time resting. Try a formula like you did on TM and "go from there" like I always say.

ok Eric. ill start with a lighter weight then next time for sure!

oh, and the formula concept is interesting...thanks for reminding me about that...i had forgotten.....

Well, what page did that start on in this journal? I can't find it.

Summer '07 Upper-Lower Split
UPPER 1 - WEEK 8

Workout:-

Flat Bench Press = 1 sets x 3 reps x 205 lbs (90 kgs)

Regular Rows = n/a

Low Incline Dumbbell Bench Press = 3 sets x 7 reps x 65 lbs (30 kgs)

Chin-ups = 11 + 5 = 16

Facepulls = 2 sets x 10 reps x 70 lbs (35 kgs)

Bar Rollouts = 2 sets x 10 reps

TOTAL POUNDAGE:-

W10 --->>> 4,940 lbs
W9 --->>> 8,060 lbs
W8 --->>> 6,315 lbs
W7 --->>> 7,730 lbs
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:-

wierd workout...

Bench Press: ok i got a vid of this. a new 3RM attempt. as per Eric's orders. why am i pissed? because the fucking trainer who i instructed over a fucking dozen times NOT to even touch the motherfucking bar unless i was failing kept making it is goddamn point to hold it. he did not help me to push it up and i didnt need his help but his hands kept shooting out when i was past midway and he would hold the bar. fucking asshole. my damn training partner ditched me today so i had to rely on my gf holding the camera and this chut of an instructor spotting me im gonna try this one more time next week and do it the right way. it is a PR for me but im not counting it legal unless i do it on my own.

Regular Rows: ive tweaked me lower back a bit and i might take the remaining of this week off. tomorrow is in any case an off day so if by thursday im feeling fine ill go to the gym otherwise ill skip this week.

Low Incline Dumbbell Bench Press: im happy

Chin-ups: felt great!

Diet: tons of good food. im very happy.

Overall: in a way i am happy with this workout. i cant belive i knocked out 205 lbs for 3 reps. that is a major achievement for me considering less than 8 months ago i wasnt even gonna be lifting again. however, i am upset because if that damn trainer had kept control over his instincts and NOT put his hand on the bar i could've showed off that my nre 3RM is 205 lol....plus, my lower back is a bit tweaked and im gonna take the remaining of this week provided it doesnt clear up by thursday. for information, the left part of my lower back went through supercompression (unequal on the left side) when i did good mornings last week. deep down inside though, i am very happy that i got 3 reps with 205. i know next week i will be able to pull it off once again.

have a good week y'all!

Click here for video of Bench Press 205 x 3

no worries anuj, you pushed the first two very easily, and the third didnt look much harder for you. I'm sure you'll push it with no problem next week. I hate when people touch the bar too early also, a sure sign a trainer is a dbag.

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