I didn't workout yesterday(Friday), I think I'll take 1-2 weeks off, I have been doing the same program for 9 weeks now, I will start version 2, a modified version of this program when I start training again.
I'll probably do that for 4-8 weeks, then a week off, and I'll start a new log and do ws4sb or something.
Not much happening training wise, been working on some chin-ups(supinated).
Last Sunday I tested my max as 14(from dead hang), with the 15th getting to about 90 degree elbows. I've been working chin-ups since then and today managed 15, the last one wasn't quite as good as the rest, but my chin went over, so I'm paying it.
I want to get 16 chin-ups by next, next Sunday - 1.5 weeks time approximately.
I will likely do some Benching and Bent-over Rows tomorrow with a friend, reps on a light weight.
Also, I'm now half a week into my school holidays, holidays this week and next week, then 1.5 weeks of school, then muck-up day(go crazy at school and possibly chuck eggs at people), and then nothing(study time), then final exams in november.
I also submitted my University preferences today:
Undergraduate preferences:
38101: Commerce (New Generation) (University Of Melbourne (The), Parkville, F/T, P/T)
28531: Commerce/Business Information Systems (Monash University, Clayton, F/T, P/T)
28621: Accounting & Finance (Monash University, Clayton, F/T, P/T)
28061: Commerce (Monash University, Clayton, F/T, P/T)
28421: Business Information Systems (Monash University, Clayton, F/T, P/T)
27771: Accounting/Management (Monash University, Caulfield, F/T)
27561: Accounting/Banking & Finance (Monash University, Caulfield, F/T, P/T)
27261: Accounting (Monash University, Caulfield, F/T, P/T)
27421: Banking & Finance (Monash University, Caulfield, F/T, P/T)
27081: Business (Monash University, Caulfield, F/T, P/T)
38691: Information Systems (University Of Melbourne (The), Parkville, F/T, P/T)
21061: Finance (La Trobe University, Bundoora, F/T, P/T)
I wonder where I will end up next year!! :p
I will post whatever I do tomorrow, I'm thinking 3-5 sets of max reps with 157.3lbs in the Bench Press and Bent-over Row.
Bench Press
1 x 15 x 157.3lbs
1 x 8 x 157.3lbs
1 x 8 x 135.3lbs
Bent-over Row
1 x 15 x 157.3lbs
2 x 11 x 157.3lbs
Hammer Curls
5 x 5e x 38.5lbs
Concentration Curls
1 x 6e x 44lbs
Comments:
-I had a friend over, so we did some stuff:
-All Bench sets were taken to failure, probably would have done some heavy benching, but I don't trust my friend holding much more than 157 over my head - he would have to bring the bar out to me, as my rack positioning is exactly the width of my grip on the bar
-Rows were taken to failure on the 2nd and 3rd sets
-My friend did some concentration curls with 44lbs, so I just had to beat him haha.
I'm probably going to order some books from amazon in the next few months, I'm thinking these:
Starting Strength: Basic Barbell Training - Mark Rippetoe; Men's Health TNT Diet - Jeff Volek; Men's Health Power Training - Robert dos Remedios; Science and Practice of Strength Training, Second Edition - Vladimir M. Zatsiorsky;
That will keep me busy for quite a while, especially the last one.
The Australian dollar is at like .88 USD now, and we should hit parity(1:1) in the next few months! Sweeett..... cheap-er stuff from the US.....
I'm probably going to order some books from amazon in the next few months, I'm thinking these:
Starting Strength: Basic Barbell Training - Mark Rippetoe; Men's Health TNT Diet - Jeff Volek; Men's Health Power Training - Robert dos Remedios; Science and Practice of Strength Training, Second Edition - Vladimir M. Zatsiorsky;
That will keep me busy for quite a while, especially the last one.
The Australian dollar is at like .88 USD now, and we should hit parity(1:1) in the next few months! Sweeett..... cheap-er stuff from the US.....
not a great time to be an american now, in terms of $...if you're anywhere else, you're good to go...
I've got the 2nd edition of SS on pre-order, really looking forward to that.
I don't know if you know this, but you can find the whole TNT diet online, if that's what you're looking for. Should be a good read anyways.
and I've heard of the zatsiorsky book before, let us know how it is.
Well I'm not going to be following a diet really, I just wanted a book with some good information on nutrition, and some good tips. I want something that will be useful for me as I am moving out of my parents house in the next few months - healthy stuff to cook, etc.. I haven't really read much on nutrition compared to what I have read on training.
Is just the diet template online? or most of the book? Worth buying the book?
As for the zatsiorsky book, I think it will be one of those books with a crapload of graphs, charts, references to lots of studies etc. Probably similar to "Science of Sports Training" by Thomas Kurz(I read probably a third of it, ages ago, I'll get around to it one day :P), one of those books with heaps of general information backed up by scientific evidence, that will take me ages to get through, but with information that I would like to know, and I will probably learn alot from.
here's the tnt diet online. Check this out and see if you still need the book.
and I had a feeling that the zatsiorsky would be very technical. Probably won't read it for a while, I have plenty of dense reading to do for school already.
I'll probably buy Starting Strength 2nd Edition, Power Training, and The TNT Diet once they are all available(there must be loads more info in the book). Unless a lot of reviews are saying Power Training is a load of crap, or something like that. 70USD = 80AUD - probably less once starting strength 2nd Edition is released.
Just a bit of a [b]rant[B/](the \'training\' part of this log died, and then got kicked a few times):
Pretty much an update on my situation...
Parents(meaning dad) are forcing me to sell all my training equipment(dammit!), I\'ve already got rid of some of it. So I\'ll be out of it for a few months now, giving a chance for some people to catch up to me (just kidding, actually everyone will be kicking my ass once i get back on track).
I will be joining a gym, but I have to find out where I will be living(not here) in a couple months time, which depends on what university I go to(If i can pull that off)/job i have, which depends on my grades and cash...
I\'m kinda pissed, had some training goals I wanted to achieve, and had some good stuff planned for the next couple months.
So, thats not so good, but Oh well, can\'t really do shit about it right now.
Just a bit of a [b]rant[B/](the \'training\' part of this log died, and then got kicked a few times):
Pretty much an update on my situation...
Parents(meaning dad) are forcing me to sell all my training equipment(dammit!), I\'ve already got rid of some of it. So I\'ll be out of it for a few months now, giving a chance for some people to catch up to me (just kidding, actually everyone will be kicking my ass once i get back on track).
I will be joining a gym, but I have to find out where I will be living(not here) in a couple months time, which depends on what university I go to(If i can pull that off)/job i have, which depends on my grades and cash...
I\'m kinda pissed, had some training goals I wanted to achieve, and had some good stuff planned for the next couple months.
So, thats not so good, but Oh well, can\'t really do shit about it right now.
That sucks. Good luck finding a job and a place to train
Hopefully I wont have a job then(fulltime one), and I will be studying.
It really depends on if my parents are willing to support me to go to University, otherwise I [i]might[I/] be able to manage if I work and save money for a year. I\'m certain I\'ll get a place in one of the courses I applied for, but my parents might only support me on a few of them.
It seems it sucks so much, that I\\\'m considering competing(in maybe 1+ years). We seem to have very little strong powerlifters here lol, especially in the junior class
So because lifters are weak here, I mightcompete. But over in the US, I\\\'de probably do crap due to me being weak.
So if i can get my training together in the next year or so, I might compete(probably 181lbs or 165lbs classes - depending on my weight at the time). Looking at Franks experience(although hes alot stronger), it looks like alot of fun nonetheless!
Note: My current circumstances only allow me to visit the forum on tuesday,wednesday and thursday(most of the time)
I\'ve sold some of my equipment already, but can keep some of it for 6 weeks, so this is what I\'m going to be doing for the next 6 weeks now(then i won\'t be able to train for a while), starting Monday:
MONDAY:
Squat: 3 x 5, 1 x 20
Press: 3 x 5
Reverse Lunge: 3 x 8
Dumbbell Rows: 3 x 12
WEDNESDAY:
Dumbbell Bench Press: 3 x 8
Bent-over Row: 5 x 5
EZ-Bar Curl: 3 x 8
Dumbbell Press: 3 x 5
FRIDAY:
Power Clean: 5 x 3
Dumbbell Incline Bench Press: 3 x 12
Deadlift: 9 x 4
Dumbbell Rows: 3 x 5
Same basic template as before: Full-body, Upper, Full-body - Squat emphasis on Monday, Deadlift emphasis on Friday.
I\'m thinking of changing the Reverse Lunges to Romanian Deadlifts?
Goals for the six weeks are: - (sets x reps @ weight)
ATG Squat 3 x 5 @ 300lbs
Deadlift 9 x 4 @ 333lbs
Bent-over Row 5 x 5 x 201lbs
DB Bench 3 x 8 @ 79.2lbs(max DB\'s) - probably get more(reps) than this
Power Clean 5 x 3 @ 179.3lbs
And as usual, if i gain some muscle, I don\'t really mind
I\'ve sold some of my equipment already, but can keep some of it for 6 weeks, so this is what I\'m going to be doing for the next 6 weeks now(then i won\'t be able to train for a while), starting Monday:
MONDAY:
Squat: 3 x 5, 1 x 20
Press: 3 x 5
Reverse Lunge: 3 x 8
Dumbbell Rows: 3 x 12
WEDNESDAY:
Dumbbell Bench Press: 3 x 8
Bent-over Row: 5 x 5
EZ-Bar Curl: 3 x 8 drop these and do some tricep work
Dumbbell Press: 3 x 5
FRIDAY:
Power Clean: 5 x 3
Dumbbell Incline Bench Press: 3 x 12
Deadlift: 9 x 4
Dumbbell Rows: 3 x 5 deadlift before the Bench and switch DB rows with pullups you are already doing DB rows earlier in the week
Same basic template as before: Full-body, Upper, Full-body - Squat emphasis on Monday, Deadlift emphasis on Friday.
I\'m thinking of changing the Reverse Lunges to Romanian Deadlifts? keep the reverse lunges or some other 1 legged movment
Goals for the six weeks are: - (sets x reps @ weight)
ATG Squat 3 x 5 @ 300lbs
Deadlift 9 x 4 @ 333lbs
Bent-over Row 5 x 5 x 201lbs
DB Bench 3 x 8 @ 79.2lbs(max DB\'s) - probably get more(reps) than this
Power Clean 5 x 3 @ 179.3lbs
And as usual, if i gain some muscle, I don\'t really mind
Well I planned it like that so I could get some rest after the Power Cleans, I\'ll have to see how the benching affects me - I didn\'t think it would affect the deads.
In my last cycle, I has deads first and power cleans(light technique practice) last, but now I wanted to start improving my power clean(not sure why lol, i just do), I\'ll consider changing it back to:
Deadlift
DB Incline Bench
DB Rows
Power Clean
not sure about the order of the last two, but grip should be fine since i use hook grip for power cleans.
I\'ll probably do that then, power cleans while sore from squats are bound to be better than power cleans right after heavy deads(with a bit of volume too)!
Comments:
-Took it easy on the weight after a break, Pretty good workout, most exercises were challenging enough
-Took it too easy on the Presses
-Did lunges with DB\'s(I usually use a barbell). It was easier with the lower center of gravity, but it did tax my grip a bit - not dropping the weight, just a bit of a forearm pump
(just kidding, actually everyone will be kicking my ass once i get back on track).
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