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Just wondering if 265lbs was light, why would you go down in weight for your next 3 sets ?

Hey; good job with the new PR

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Congrats on the new PR!!

Summer '07 Upper-Lower Split
UPPER 2 - WEEK 14


Workout:-

Military Press = 4 sets x 6 reps x 120 lbs (55 kgs)

Pull-ups = 5x5

Seated Dumbbell Shoulder Press = 2 sets x 8 reps x 40 lbs (18 kgs)

Overhead Shrugs = 3 sets x 20 reps x 75 lbs (35 kgs)

Russian Twists = 2 sets x 10 reps x 25 lbs (10 kgs)

Decline Sit-ups = 2 sets x 15 reps x BW

Overall Impression:-

last workout for this summer.

Military Press: very great!

Pull-ups: this was tough

Seated Dumbbell Military Press: its been a long time since ive come back to this lift. because of my shoulder injuries im taking this slow and steady.

Overhead Shrugs: awesome!

Russian Twists: nothing new

Decline Sit-ups: boring

Diet: good food.

Overall: pretty ok workout. i have to lay out my plan for the next semester for u guys. ill do that in a short while. otherwise, i hope everyone is having a good week and i wish y'all a great weekend!

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thanks TALO

i reduced the weight on the box squats coz my abs were too sore and i was leaning too far forward because of that. so i didnt want to risk anything.

thanks!

Plan for Fall 2007

this one is once again credited to Eric3237

the plan for this Fall semester is:

1.) get my bench up to repping with 225. im at 205 right now so in 16 weeks i wanna rep 225.

2.) squat deep (i wont call it OLY squatting because of Rippetoe's last post) 315 for 5. right now i am at 295x4.

3.) deadlift somewhere close to 405. i have no idea where i am right now because of my injury.

4.) get a whole lot thicker.

5.) get healthier

the summer program Eric designed for me has worked beautifully. i am no bodybuilder but my physique has improved. more importantly, my strength has increased a LOT. im also much healthier now. all thanks to Eric.

the program for Fall is another upper-lower with a few modifications. most of the program is exactly as my program right now though. just a few minor changes which Eric has made.

instead of workout out 4x a week, i am going to be doing a 9-10 day rotation.

lower 1
off
upper 1
off
lower 2
off
upper 2
off
off / repeat

on some off days i will do very low intensity cardio for long durations (45 minutes to 90 minutes). i will only do this as long as it does not screw my progress or fail to dissipate fatigue.

the program:

Lower 1
Deadlift 1x5
Bulgarian Squats 2-3 sets
GHRs 2-3 sets
Grip Work like Hammer Curls for 2-4 sets
Standing Ab Pull Downs 2-3 sets

- for deadlifts i will either increase reps, increase the weight or do more sets. this will change from workout to workout and i will go mostly by "feel". its not direct planned progression but the general rules are no going to failure and no using shitty form.
- whenever i max out on squats (this will happen 1-3 times this semester) i will replace the deads with squats.
- before doing max outs, i will do walkouts with my projected weight. these walkouts will be done last in this workout after GHRs.

Upper 1
Flat Bench Press 10x3 w/ 60 second rest periods start at 165 and add 5 lbs a session
Chin-ups 3-4 sets of 5-6 reps
Seated Dumbbell Shoulder Presses 3x8-12
Rows 4x5-7
Overhead Shrugs 1-2 sets

- Flat bench presses will be for 10x3. rest intervals are only 60-72 seconds. i will start light at 165 and add 5 lbs to the bar every week. my 5x5 max is 180. by week 5 i will be nailing 185 for 10x3. the goal is to get stronger and bigger.
- its time i start doing seated dumbbell presses. im going to start out light and easy with these because of my previous injuries.

Lower 2
Low Box Squats / Squats Ramping up 4x6 style
Single Leg RDLs 2x6-10
RDLs 3x6-10
Reverse Hypers 2-3 sets for therapeutic value
Overhead Plate Side Bends 1-2 sets

- whenever i max out on squats, i will be having a 3-4 weeks "loading" period where i will train balls to the wall for 4x6. otherwise, i will be doing regular low box squats for 3x8.
- the rest of the workout is exactly as it is right now.

Upper 2
Military Press 3-4 sets of 5-7 reps
Pull-ups 4x failure
flat dumbbell pause presses 3x8-12
Cable Rows 1-2 sets of 10-12 reps
Facepulls
Russian Twists

- military press progression will be done via triple or double progression.
- pause presses with dumbbells are to work on bottom part of the bench press.

the immediate plan is that i will be arriving at Trinity on the 22nd (Wednesday) evening. thursday the 23rd i have an 8:30 am class. so, by the time i get settled in and get all my protein plus the text books, etc it will be friday. THEREFORE, my next workout is going to be either on next Friday the 24th of August or Saturday the 25th of August. or maybe the 27th of August: monday. but most probably it will be the 24th.

special thanks to Eric for helping me design this program. actually, saying he helped me design it is a massive understatement. its thanks to him that this program even exists! its all his work with probably 1-2 small minor changes i made upon his permission.so anyways, MAJOR props to Eric

i will be posting as usual but the next update will be roughly 7-9 days from now.

cheers and thanks for reading!

Fall '07 - Lower 1, Week 15

Overall Impression:

i flew in from mumbai last evening. by the time i moved my stuff from the storage into my room and unpacked all this stuff it was 3:00 am. i had an 8:30 am class today. infact, i had classes from 8:30 am to 5:00 pm with only two one-hour-long gaps in the middle. needless to say, today was a tough day. luckily for me i dont suffer from any jet lag. i slept the entire time on the plane. but my body seems to be a little tired. as for diet: i got all my supps today. i ate quite a lot of food today but on the 29 hour flight while coming here i didnt eat a thing because the food was really bad. and i didnt drink enough water. so im very dehydrated. but, i didnt want to not workout today so i decided to go in and do some relatively light stuff.

Deadlifts = 1 set x 6 reps x 225 lbs, 1 set x 10 reps x 135 lbs

felt pretty easy. the back off set was just for kicks. my target is to hit 315x5 by the end of 6 weeks.

Bar Walkouts = 2 walkouts with 315 lbs

this is a very simple exercise. i load the bar with my projected squat max. then i walk out with the bar and stand for a few seconds. then i go and re-rack the bar. 315 is my prjected squat max at the moment. i dont know if its because of my dehydrated and weak state or the fact that 315 lbs is a lot or both, 315 felt very heavy. im glad Eric has me doing these walkouts.

Bulgarian Squats = 2 sets x 6 reps x 60 lbs

i was tired from the walkouts and the deads, i didnt feel 100% with this exercise.

Glute Ham Raises = 2 sets x 8 reps

ok now i finally have access to a GHR machine!!! whoo-hoo!!! i cant believe i nailed 8 reps on my own with zero cheating. week i am going to take a vid of this.

Grip Work using Hammer Curls = 2 sets x 5 reps x 50 lbs

nothing special to report.

Front Plate Squats = 2 sets x 10 reps x 25 lbs

in this exercise u hold the plate in front of u with ur hands and u squat down with the bar moving in a perpendicular angle with the ground the entire way. it really hits ur abs very hard.

Leaving Thoughts:

might do cardio tomorrow. the goal right now is to shove food down my throat though....

anyways,

cheers

Fall '07 - Upper 1, Week 15

Overall Impression:

i am still not at a 100%. i feel bloated. maybe its the wazy maize ive started having. im trying to figure out my diet all over again. this isnt home where i get to eat 1-2 kgs of chicken a day :( in the last 14 weeks i have not relied on supplements at all. yet, now when im here it seems to be different: i rely on them a whole lot more. im taking in like 3-4 scoops of weightgainer a day. that makes it a little over 800 calories right there. im also having waxy maize 1-2 scoops a day. i had 1 scoops of WMS and 2 scoops of Weightgainer before i hit the gym today. i worked out in the morning. apparently im not so over my jetlag as i thought i was. this is bad news. its never happened to me that im not over jet lag. i sleep the entire time on the flight so i have zero jet lag. something must've gone wrong somewhere. hopefully, ill be over this soon. im also not that strong. i dunno why but im feeling kinda weak. i had 7 litres of water as soon as i landed i was that dehydrated. so it cant be that anymore. maybe my body is getting used to the climate. maybe its because im very tense about studies right now. im not sure what it is but i hope everything works out fine. im giving this till next week to get myself straight. otherwise im gonna have to reduce volume and load on all workout days for a while. i hate this. but this is just a temporary set-back. also, i hate college food. too bad i dont have a car. otherwise id go out and eat almost everyday. the cost would be the same but the quantity would be a whole lot more. and quality would be better too. i might get a car next year though. i also weighed myself. im at 184. its like 1 lbs down from my usual bad day 185....which is sad but its not too bad. probably another temporary set back. also, my lower back is behavng wierd once again :( damnit. i think its because on box squats i plop down too fast. but im not going to be doing box squats for the next 5-6 weeks so no need to worry about that right now. we'll cross that bridge when we come to it.

Flat Bench Press = 10 sets x 3 reps x 165 lbs

this wasnt as easy as i expected it to be. keeping the 60 seconds to 72 seconds rest interval is tough work. this should have been much easier than it actually was. perhaps its because im still not 100% over the jetlag.

Hammer Grip Chin-ups = 3 sets x 5 reps x bodyweight

getting used to a new grip. i plan on doing 4x6 next time.

Unilateral Seated Dumbbell Shoulder Press = 3 sets x 10 reps x 40 lbs

Eric has me doing seated presses once more. feels very good. i think 40 lbs is a fairly decent weight to start with. it felt pretty heavy and set 3 was a fucking killer. im sticking to the weight next time. ill just bump the reps

Rows = 4 sets x 5 reps x 135 lbs

after doing so much work these rows were pretty tough to do. i realize why kethnaab put rows last in his WS4BB program. but, i didnt push myself too much and all reps were smooth. i could have handled 145 i think. next time im doing 135 for 4x6 or 4x7. lets see.

Overhead Shrugs = 1 set x 12 reps x 45 lbs

nothing special to report.

Plate Side Bends = 2 sets x 10 reps x 25 lbs

nothing to report here too

Leaving Thoughts:

might do cardio tomorrow. i want to rest up for the next squat session. i intend to do 225 for 4x6. but if im not feeling it by monday and if im still a little down, i plan on doing 4x6 with 185 next week and then 225 the week after. so, if things dont go as i had planned before, and im very tired and drained out, ill be doing
Week 16 = 4x6x185
Week 17 = 4x6x225
Week 18 = 4x6x245
Week 19 = 4x6x255
Week 20 = max out with 315 and try to do 315x5.

lets see how this goes. it all depends on just how temporary this temporary set back is.

cheers and have a good weekend y'all

I don't know if the Waxy Maize would cause you to feel bloated (atleast it didn't for me when I took it) It could be the 3-4 scoops of weight gainer that did it....

I didn't think people went back to school till after the long weekend in September...anyways, good luck in school man!!

TALO: i think it is the weightgainer too

thanks for the good wishes i hope this school year goes good. i have a lot to prove to a lot of people.

Anuj, it's pointless to take two scoops of weightgainer AND wms...first of all who wouldn't feel bloated with all that hitting their stomachs and second do you realize how much carbs you took in? WMS by itself, especially pre-workout is VERY strong. Too much will cause a crash. You could have had any number of things going their...too much in your stomach diverting blood away from you muslces, a sugar crash, etc. so on.

You should be using the wms with about a half to two thirds scoop of whey and plenty of water and that's it. Start with half a dose of wms and see how it affects you. Then go from there. That may be good to go but if not you may need some separate malto and dex to mix it with in order to tone it down. Try reading some of the massive pre/post workout thread to get some ideas as to amounts. I know you don't like to use sups but if you are going to then you'll have to break down and learn about them.

The weightgainer you have may be OK for pre but not that much and it must be very dilute. The problem is that you can't control the amounts of carbs. And it is probably just malto. Dex and malto together work better than on alone but you must be able to control the amounts.

On th 10X3 it really isn't supposed to be easy per se. It certainly shouldn't be shit difficult but not exactly a walk in the park. You may want to try that weight again though. If it starts out too heavy of course you know you won't progress very far with it. BUT, 10x3 in my experience is never going to be a very long thing. Basically the feeling seems to be that you get a little doubtful that you can finish out the sets but recovery kicks in and you do it anyway. I've found that half-way through I slow down and get a second wind to finish fairly strong. It's been a while though, but in general the high density makes up for the light weight causing a fairly challenging set. Which is to say no where near as tough as, for example, a 5x5 after a good progression.

Good luck and welcome back.

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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.