A Young Buck's Training Journal

[Hellawulf]

I figured I'd start to keep track of some of the stuff I've been doing on here because it seems like a good way to get some professional, if not almost professional help, in one of my favorite subjects fitness. I started posting on here daily about a week ago, and since I have completely revamped my entire workout, changed up my diet minutely, but have added some supplements. I just started with the 5x5 (intermediate) workout Monday. I maxed out last week so I could fill in the max outs.
My Current Stats:
Bench: 220
Squat: 260
Row: 180
Dead Lift: 310
Incline Bench: 190
Yah, def not so great, I'm 18, a senior in high school, 6'2", 196 pounds, I was actually stronger my sophomore year than I am now, I know sad. I've been working out for 4-5 years now. (I was also 215 pounds my sophomore year, and my Junior year I was 230 pounds). I played football as Linebacker and Tight End but had an injury third game of the season my junior year which put me out of contact sports (I was planning on going to the next level - btw my bench and squat were much higher). Due to the injuries I wasn't working out, and because I was planning on going to the beach that summer I feel into the trap of almost starving my self for about 4-5 months. My weight dropped from about 225 pounds (playing weight) to 185 pounds in 4 months. I lost fat, but I also lost a lot of muscle mass, and def a lot of strength. Now I'm back in the gym, I've learned from my mistakes, I'm def eating better, and I have just found out that I'm like that kid Bert that Bill Starr talked too, I was hitting upper body religiously while not giving much attention to lower body (though I have huge legs naturally - just haven't squatted in a while). I was seeing some results but def not what I wanted and as you can see my squat and bench, the essentials, are lagging greatly. But now I'm going onto the 5x5 workout and I'm going to focus on bulding a solid core, and boost up my Bench and Squat.... So thats my story.

Current Goal: Going to a college in four months right on the beach, turning my ass into studliness, gain muscle size, lose fat, then in the fall when it starts getting colder I'll start putting on some major mass.

 

[Hellawulf]

Monday, April 20, 2009 4:30 PM - Squat 5x5 (105, 130, 155, 185, 210), Bench 5x5 (80, 115, 135, 155, 180), Row 5x5 (75, 95, 110, 135, 150), Hypers 2x10 (25), Weighted Situps 4x10 (25). I finished every set, nothing was too hard, I'm def sore in my legs because I haven't squatted in months, but once I get the form down packed in my legs again, I think I'm going to have to reset my maxs, I can def see my squat max jumping a hundred or two pounds in a week or two. As for bench, I think it will be a little slower but will probably go up 15-30 pounds in about two weeks. The hardest part was the weighted situps at the end. I did them on, what looks like a decline bench except its made for abs and not benching, with the 25 pound weight against my chest, sitting all the way up, almost moving my chest 180 degrees each rep. First day felt good.

Tuesday, April 21, 2009 - Cardio 6:30 AM - Warm up 5 min., consistant at 5.4 mph for 30 min., cool down for 6 min. This sucks, but it seems to be the best option for the results that I"m looking for. Felt pretty good later, but my legs are very sore. Squatting tomorrow could be very difficult.

Question: What is the proper form for rows?
I had a guy at the gym tell me I was doing them wrong, then he looked at my workout and asked me what I was training for, I told him, he said that this was a power lifters workout and that I should be doing more circuit training, like a navy seals workout if I wanted the results I was looking for, I pretty much ignored him. But I saw 3 huge guys nearby, one of which I'm friends with, all in their mid to late 20s, doing rows as well, I watched them and they were doing it under hand without touching the floor, and they were bringing it to their stomach. Skullcrusher posted a video of the form, where the guy was doing it from the floor, almost like a dead lift, was bent over pretty far and was bringing it to his chest, overhanded. Thats where my question lies. What is the proper form for rows? Videos would be great. Thanks

 

[OneBreath]

That dude in the gym, never talk to him again. These guys are fucking poison. The row you are doing is referred to as a Pendley row. He's never seen it because it's never been in Men's Health.

Now you post a good question. What is the proper way to row? You saw some massive dudes doing a more traditional row and now you have doubts. This is natural. The problem is that there is not really an answer.

The traditional row is good because it offers superior time under tension. You don't let down the weight so your muscles are constantly working.

The pendley row is good because you are lifting the weight dead from the floor (like a deadlift). While you do get a slight rest your muscles also don't get that nice little "bounce" at the bottom that makes the first few inches back up much easier.

My option is that at your level either way is going to build your back fast. I think the pendley method might do it a tad better because it keeps you more honest (it's harder to cheat because your torso is parallel to the floor)

 

[OneBreath]

This is good shit bro. Keep the momentum going and you'll see those squat, dead, and bench numbers start flying up.

Keep in mind that Wednesday is considered a recovery day for squats. Note the load, its much less than you did on Monday and for 1 less set. This "recovery" day is meant to get blood flowing into those sore legs and keep your motor skills in tact (ie you are practicing the movement).

Friday your legs should be fully recovered and ready to set a new 3 rep PR.

 

[Hellawulf]

Actually I think you are the one who posted the video I mentioned, but yah, that pretty much answers my question, I'll do them that way... thanks for the help, I guess thats why your an EM. As for the guy, yah I didn't pay attention to what he was saying, he was in decent shape, but no where close to where I want to be.

 

[OneBreath]

Actually I think you are the one who posted the video I mentioned, but yah, that pretty much answers my question, I'll do them that way... thanks for the help, I guess thats why your an EM. As for the guy, yah I didn't pay attention to what he was saying, he was in decent shape, but no where close to where I want to be.

There you go right there. As the years go by you'll start to notice that there will always be guys like this in the gym. These guys also look the same year after year. They do the same Musclemag routines and never progress.

When you are just getting started almost anything will work. So these musclemag routines give a false sense of security by showing you a little bit of progress. Then you think you know the principles of bodybuilding and don't want to change. I myself was stuck in this mindset for a while. It wasn't until I dropped the arm days and started focusing on the core lifts and progressing in weight over time that i started to break plateaus.

 

[LucSulla]

He's never seen it because it's never been in Men's Health.

Quote of the week there. I am using that one at the gym.

 

[djeclipse]

Good work Hellawulf, you have strong lifts for only being 18, and props on having the smarts to pick a good program like the 5 x 5 instead of a typical BB isolation type workout most kids your age are so set on doing.

Keep up the journal, you'll get good advice as you go.

For future try posting your workout's like this

Monday week 1

Squat
105 x 5
130 x 5
155 x 5
185 x 5
210 x 5

Bench
80 x 5
115 x 5
135 x 5
155 x 5
180 x 5

Rows
75 x 5
95 x 5
110 x 5
135 x 5
150 x 5... PR (if it was a new personal Best)

Friday would look like
Squat
105 x 5
130 x 5
155 x 5
185 x 5
220 x 3
155 x 8

It just makes it easier for us to read and see the work you are doing, the reps and if it is a new personal best. All the information is right there, easy to see.

OneBreath gave good advice in this thread.

Don't listen to the tools in the gym telling you to do circut training and to do BB type rows. The best way to develop your back is heavy deads and rows with your back 90deg to the ground. Pull from the floor every time, like a deadlift. Don't worry about the "negative", you pull up and hard each rep, accelerating the bar from the floor to your stomach.

Read Madcow's post in this thread about the 90deg row http://www.elitefitness.com/forum/weight-training-weight-lifting/bb-rows-madcow-366601.html

Also, the weight's are supposed to feel light right now, you're supposed to be hitting your current 5 rep maxes in week four, and adding weight to the bar for as long as you can after that. You have set your starting weight's proper, you were conservative which is good, this will allow you to make a longer run in the PR phase. The biggest mistake people make is setting their weight's too high in the first 4 weeks, they don;t gain any momentum and stall in week 5 or 6 (then bitch that the program doesn't work, lol).

If you get to week 4 and feel 260 is waaay to light for you, you can add weight at higher increments each week. But when it starts to get harder and harder back off in the increments a little. The goal is to add weight to the bar each week, not a big chunk at once. 5lbs over 8 weeks is much better then adding 10lbs for 2 weeks and then stalling.

 

[Hellawulf]

This sucks... I can't get to the gym for another 2-3 hours (just left the chiropractor, neck problems), that means that I'll be pulling a late workout tonight probably like at 7 or 8 PM, for someone who isn't used to night workouts, will this still be an effective workout?

 

[djeclipse]

This sucks... I can't get to the gym for another 2-3 hours (just left the chiropractor, neck problems), that means that I'll be pulling a late workout tonight probably like at 7 or 8 PM, for someone who isn't used to night workouts, will this still be an effective workout?

In week 1 you shouldn't miss any of your lifts as they should be quite easy. Just eat something to give you energy, some carbs 1hr before to get you through. It is better to get a work out in then miss and have to repeat the week over, but you know your body.

But if you have neck problems are you sure you're ok to lift?