I now have a plan for my next training cycle. Once I'm done with this program, I'm going to add a fourth day with a fullbody workout which ill put in front squats(clean them first), and make some small changes to the other three days, ill post up the full plan just before i start it.
sets x reps x weight
Squat (Ass to Grass)
3 x 6 x 212lbs
Military Press
3 x 8 x 97lbs
Bulgarian Split Squats
3 x8e x 97lbs
Pull-up
3 x 6 x BW
Comments:
-Squats were hard as always, not sure if i will increase it next week of wait 2 weeks
-Militaries good, Bulgarians good
-I made all the pullup reps this time, but the last one was a bit dodgy, but I'm paying it anyway
Comments:
-feeling sort of sick today(sneezing and running nose) but when it came to workout time i felt fine
-Bench is moving along nicely, same with rows
DB One-arm Row
4 x 6 x 71.5lbs
Power Cleans(technique)
4 x 4 x 102lbs +11lbs
Comments:
-Deadlifts were solid again, felt a bit harder than last weeks(duh), still I'm aiming for 330ish for 8x3 within a couple months, then ill try for 400ish for 1 rep
-Rows felt average as usual, maybe I'm fatigued from the BB rows(2 days before), or maybe i just don't like db rows as much as i like BB rows!
rows are gonna be tough if you put them after deads, as deads are hitting your whole back. If I pull, all my back excersises will suck for that workout.
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
Yeah, that's probably it, Deads wearing me out heaps.
Side rant:
FUCK FUCK FUCK!!
I just(like 5 mins ago) got offered a casual job relocating offices(computers and stuff), getting paid 20 bucks an hour, and my dad wont let me go... He wont let me cancel a tutor for tommorow....
sets x reps x weight
Squat (Ass to Grass)
3 x 6 x 212lbs
Military Press
3 x 8 x 102lbs
Bulgarian Split Squats
3 x8e x 102lbs
Pull-up
3 x 6 x BW
Comments:
-Squats were a killer, like they are(still sore today). I'm now alternating increasing the weight for squat/bulgarian every second workout, seems to be working well
-Military presses were good, I'll give 102 another week though
-May weight pull-ups next week
DB Bench
5 x 5 x 68lbs
BB Bent Over Row
3 x 8 x 152lbs
BB Push Press
4 x 4 x 135lbs
DB Incline Curl
3 x 8 x 33lbs
Comments:
-Really good workout, all the lifts are increasing every week,
-DB bench going well, I expect I'll be pressing 80's pretty soon
-No workout this Friday(most likely), going on a school ski trip, so ill be gone from 4am to 10pm ish, I'll lift when I get back if I have the energy... Otherwise I'll lift on saturday
It was between this year 10 guy that everyone i know would like to beat to a pulp, and a year 12(im year 12-senior) who i know.
Year 10 guy: 130lbs MAX, skinny little scrawny guy who starts everyone and thinks hes really tough, one day somebody is going to bash him so badly, he will have permanent injuries
Year 12 guy: South African, nice guy, still scrawny(not as much), but taller.
They started off pushing each other, and then the year 12 guy pulled out a leather SPIKED belt, and hit him with it probably 15 times, one hit to the face drew blood, then it stopped.
A heap of people filmed it, so hopefully it will be on youtube tonight. That idiot got what he deserved, well not what he deserved, but maybe 1% of it.
It was between this year 10 guy that everyone i know would like to beat to a pulp, and a year 12(im year 12-senior) who i know.
Year 10 guy: 130lbs MAX, skinny little scrawny guy who starts everyone and thinks hes really tough, one day somebody is going to bash him so badly, he will have permanent injuries
Year 12 guy: South African, nice guy, still scrawny(not as much), but taller.
They started off pushing each other, and then the year 12 guy pulled out a leather SPIKED belt, and hit him with it probably 15 times, one hit to the face drew blood, then it stopped.
A heap of people filmed it, so hopefully it will be on youtube tonight. That idiot got what he deserved, well not what he deserved, but maybe 1% of it.
haha, that sounds awesome, post the link if you can. The closest we got to a real fight was about 2 years ago,when there were some Israeli "gangsters" in our school, and one of them pulled out a knife on some other kid.(a spanish "gangsta"). The israelis said all their boys weere gonna come after school the next day, to whoop the spanish kids ass. The spanish kid said he would bring his boys
So forward to the end of school the next day, we all run outside to see the "gang war". Both principals were stading outside, keeping guard(not very scary), and also, they musta called the cops, as their was a right next to our school. We see a SUV with the Israelis pull up. Out come 4 clowns with spiky hair. They look around for a second, then drive away...
I know how tame this sounds, but this is considered major action for our school haha.
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
Yeah, this was the only good fight I have ever seen. The only thing since a couple years ago when there was a fight which got in the papers(story was bs).
I haven't seen it on youtube yet, but I'll try to get a copy from somebody's phone and maybe upload that.
Back from school ski trip yesterday, it was freaking awesome(i love skiing), one of the best day ive had since last time i went skiing(2003 or 2004). Most of the students were complete beginners haha, a friend of mine was crashing everywhere on the black runs(advanced). Too bad it was only one day, the morning was beautiful, but the last couple hours of the day were crap 0 snowing heaps, no visibility. Turns out skiiing is one of those things you don't forget(like riding a bike), the trip just further fueled my desire to spend a season or two up at a ski field(working) some time in the next few years.
Too tired to workout when i got back, so I'll workout tonight.
18/8/07 - last Saturday (supposed to be Friday, but went skiing)
Weight:170
sets x reps x weight
Deadlift
8 x 3 x 300lbs 11 lb PR
Dips
3 x 8 x 16.5lbs +5.5lbs
DB One-arm Row
1 x 6 x 71.5lbs
3 x 6 x 77lbs +5.5lbs
Power Cleans(technique)
4 x 4 x 113lbs +11lbs
Comments:
-Awesome workout:
-Deads went up real easy, soon I'll be using my previous 1rm(322), my goal is to lift 8x3 with 330lbs(everything i have), and then buy more plates and go for a 1rm(400ish)
-Dips felt really easy compared to the previous weeks(wierd), went up really fast, last rep wasn't even a grinder - try 22lbs next
-Rows felt good too, which is unusual
-Power Cleans feel better, I think(hope) my technique is improving, I'm still using 20lbs or more less than what i can,
-Working out tonight - squats, etc..
I'm sure you will catch up, and now's the time! PA is cutting!
yeah, but I'm still getting stronger and just wait till the bulk starts in 2 weeks..then you guys are done
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
sets x reps x weight
Squat (Ass to Grass)
3 x 6 x 223lbs
Military Press
3 x 8 x 108lbs
Bulgarian Split Squats
3 x8e x 102lbs
Pull-up
3 x 6 x 11lbs
Comments:
-Squats went well, felt stronger than previous weeks
-Presses and Bulgarians also good
-My pull-ups suck, i made all the reps but they were kinda dodgy, pull-ups are the one exercise that kill me
DB Bench
5 x 5 x 71.5lbs +3.3lbs PR
BB Bent Over Row
3 x 8 x 157lbs +5.5lbs PR
BB Push Press
4 x 4 x 135lbs
DB Incline Curl
2 x 8 x 37.4lbs +2.2lbs
1 x 6 x 37.4lbs
Comments:
-pretty good workout, not much to say here...
sets x reps x weight
Deadlift
8 x 3 x 311lbs 11 lb PR
Dips
3 x 8 x 22lbs +5.5lbs
DB One-arm Row
4 x 6 x 77lbs +5.5lbs
Power Cleans(technique)
4 x 4 x 119lbs +5.5lbs
Comments:
-Deadlifts were actually pretty hard, I could feel the bar slipping out of my hands on many of the reps - I'll keep the weight constant for one more week to give my grip some time to catch up. The callous between my little finger and hand had split, it didn't really hurt when deadlifting, but it may affected how I was gripping the bar. Took some skin off the insides of my thumbs(never noticed that before).
-Dips were sweet again, looking back at my logs, I found my previous PR was 4x6x27.5lbs, 3x8x22lbs seems easy. Must have been something wrong with me the first few weeks, as now all of a sudden they are much easier, I hope to be using 40lbs+ soon.
-Power Cleans are feeling good, I tried the hook grip for the last two sets and it felt fine(i read in starting strength that it's essential), I'm going to start using it for all sets
I think my grip isn't that much of a problem, only with high number of sets/volume. If it starts to limit my deads, then I'll surely add in some grip work.
"As tough as the toughest customer! These solid cold rolled, chromed steel bars are available in 5 foot 6 inch, 6 foot, 7 foot. All supplied with collars. Max Weight 125Kgs." (thats 275lbs for those of you who ave yet to experience the wonders of the metric system)
This was from the website of the store i bought it from. Just yesterday I put 311lbs on it, and i don't think it even bent. I've put about 275 on the rack for box squats before too. Hrmmmm, I'm a bit worried, could my bar really be this crap?
Barbell Bench Press
1 x 6 x 135lbs
1 x F x 201lbs
1 x 1 x 201lbs PR
Explosive(Jumping) Squats(and spinning around like crazy)
A set or two of 2-3 reps with each of my friends(143lbs and 154lbs - guessing)
One Arm Pushup
1 x 1 x BW(right arm)
1 x F x BW(left arm)
Elbow Levers
3 x 1 x BW
L-Sits(cramps lol!)
2 x 1 x BW
Power Cleans
3-4 x 1 x 135lbs
and some fighting
Comments:
-Bunch of random stuff with two friends of mine
-Didn't get the bench first time because I just forgot to breathe lol..., went up easy the second time, it's a PR for sure, but also the first time I've done a single in the Bench Press.
-I was pretty close on the one-arm push-up on the left side, but i didn't really push it too hard, just stuffing around.
-This wasn't structured, or consecutive or anything, just random - lots of talking inbetween
-We were also trying to figure out(by doing) how the hell you pick up an unconscious person, lift them onto your shoulders and carry them(like a fireman). We failed miserably. It's alot harder than it looks(with the same friend I could jump squat), and it's a skill i wouldn't mind learning, just incase.
"As tough as the toughest customer! These solid cold rolled, chromed steel bars are available in 5 foot 6 inch, 6 foot, 7 foot. All supplied with collars. Max Weight 125Kgs." (thats 275lbs for those of you who ave yet to experience the wonders of the metric system)
This was from the website of the store i bought it from. Just yesterday I put 311lbs on it, and i don't think it even bent. I've put about 275 on the rack for box squats before too. Hrmmmm, I'm a bit worried, could my bar really be this crap?
buy a better bar!
if i were you, on deadlifts, and if you want to go for 400, i would do something like you're doing, but then lower the volume over a few weeks, while increasing the weight. So maybe do something like this:
week 1: 8x3
week 2: 4x3
week 3: 2x3
week 4: (test week)
I've been doing stuff similar and hitting prs. I think you'll be able to handle heavier weights this way, because the main factor on getting stronger is about conditioning your CNS. Doing something like this, you'll be able to work your way up to a heavier weight, and it won't feel as heavy than if you do something like 8x3, and then jump to a heavy single.
Anyway, you're making good progress man, keep it up!
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I actually only have 333lbs right now(151.5kgs), so until I buy more plates(soon), I'll just do 8x3, then maybe 9x4 once I can do 8x3 with 333lbs.
Quote:
Originally Posted by Alcoholiday
buy a better bar!
I might, after it breaks under 425 lbs...
I hope I can find a good quality bar, which fits all the plates i bought for this shitty one though, the holes are like 28mm(that a bit over an inch - i read in starting strength that no good bars take plates smaller than 2inch!). I don't want to have to buy all the plates again!
Re the barbell/home gym, you might want to consider how much longer you'll be at home before you go to college. I know I would have bought a rack/plates with my work money, except the fact that I'll only be home for a year. Of course, if you're staying at home for college, its a different story..
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
those are expensive bars.. I have one I got for about $50 (slightly used) at home, no idea what its rated too, but ive had over 400lbs on it without problems.
and just wait till the bulk starts in 2 weeks..then you guys are done
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