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due to some activites this week I decided to do volume day today instead of tomorrow, so there was only one day of rest between intensity day and volume day. this weekend was too full of alcohol (usually I don't drink) so maybe it made it harder today. now I'm taking a bath, eating, and going to sleep (RECOVERY!)

14/10/07 - Volume Day

box squat:
barx5x2
40x5
54x3
66x2
78x5x5 <-OKIE DOCKIE. was hard but fair.

bench:
barx5x2
32x5
44x3
56x2
68x5x5 <-was hard. felt a little stretch in my left pec. I need to tuck my elbows a little bit more I guess.

chest supported rows:
barx5x2
20x5
32x3
44x2
51x5x5 <-not that hard really.

overall good workout and I'm happy!

16/10/07 - light day:

sumo dl:
60x5x2
75x3
90x2
102.5x5 <-easy

press:
barx5x2
25x5
32x3
38x2
44x5x3 < EASY!

front squat:
barx5x2
30x5
40x3
50x5x2 who gives

overall great workout. I'm feeling fantastic!!

p.s - gometal's videos are amazing for motivation. when I see the finnish people deadlift I always want to hit the weights!

22/10/07 - Volume day

box squat:
80x5x5 <-again, hard but fair. I'm swinged backward (took my upper body backward) too much when I was sitting.

bench:
69.5kg: 5,5,5,4,3

T Bar:
52x5x5

Overall - not such a bad workout because:
-I've just finished being sick (I hope).
-I didn't do the intensity workout, so maybe my fitness dropped a little bit.
-I didn't eat very good today. It was my first day in the univesity and I didn't organize the meals like I should.
-the only exercise I really had a problem with was the bench, and I increased it in 3 LBS instead of the 2 LBS I'm regular to.

so next week my volume day is:
box squat 5x5 82 kg
bench 5x5 69.5 kg
tbar 5x5 53 kg (people thought this was a lot of weight lol)

have a good day people!

24/10/07 - light day:

sumo deadlift:
60x5x2
75x3
90x2
105x5x1 easy

press:
barx5x2
27x5
33x3
39x2
45x5x3 manageable

front squat:
barx5x2
30x5
40x5
50x5x2

cool workout. eating like a pregnant whale female

I don't know if anyone is still reading my stuff, I think I'm writing to myself

26/10/07 - intensity day

well, there was no intensity. everything felt damn heavy and I was very slow...

reg squat:
80x2 felt very heavy so i didn't try 97kg.

bench:
66x2 was hard so I didn't try 75.5kg.

chins:
did 2 sets of 5 reps.


Right now I do not feel like I want to train. I know I must change the volume workout to make it less stressful, since I can't complete friday's workout. I'll take the next couple of days to think how I'm going to do it...

like always - suggestions are welcomed!

boyakasha!

thank's for the response man

right now I'm just thinking about changing monday's to 3 sets of 5 reps and see what happens...

I hope Eric and/or Sentinel will share their experience and wisdom with me...

ok guys, so after discussing this with Eric I have decided to sum-up my progress so far.

My nutrition and sleep are great. nothing bad here I've added around 5 kg's (around 11 lb's) in 2 months.

about my training:
the press is going on real good. I'm breaking records, and I feel like I have gas for more.

sumo deadlift is also good. I'm starting to get closer to my old poundages, and I hope I'm going to smash them.

chest supported rows going on good as well. I'm adding 1-1.5 kg each and OH BOY I have room for more. maybe I can even get to 60 kg, and that's a lot of weight for me and for my gym

about the pull ups - I have stalled 2-3 weeks ago, so I'm thinking about changing them to chin ups. you know, just for variety and to spice things.

supplemental exercises: didn't use any up to now. but I don't feel like my stagnation is because I don't use them, I think it's only because recovery didn't catch on.


NOW - the real important stuff: my squats and bench press:
after having some success with 5x5 across on volume day, friday stalled, then regressed, then on bench presses on monday I couldn't do 5x5 across with the new weight. my guess is that I'm a but too fatigued, and it hides my new fitness so I can't display it. I think this is what I'm going to do:

step A: lower mondays to 3 sets of 5 reps in the box squat and bench press.

step B: increase the weights on monday with this new scheme each week until I stall.

step C: when I get stall, add another set of 5. It should allow my move the poundages up next week (I'm talking about volume day only, in these 'steps' I'm writing).

step D: when I get stall again, maybe add another set of 5, or change to 8 sets of 3 reps.

That's about it guys... tell me what you have in mind.