A Young Buck's Training Journal

[Hellawulf]

Unfortunately it seems you have stalled. Probably because of the big jumps you took the previous week. As I already mentioned this program is about progression over a long period of time, not leaps and bounds early on.

It looks like you simply may need a deload, you seem to be under a lot of stress in you personal life, add in the heavy training and you may be in need of some easy work for a while.

I would suggest taking a step back, reset all your weight's back 4 weeks and start again. The weight will be light, you will be making all your lifts again and things will be positive. Follow the progression as is, don;t add more weight one week becasue you feel you can get it. By the time you are back to these weight's in 4 weeks time, you should be able to get them easy and keep going the following weeks.

Waht is wrong with your leg?

I have a Hip Adduction Strain.

May 11, 2009
Workout

One-Leg, Leg Extensions (can't squat this week due to injury)
2x5x60
2x5x75
2x5x90
2x5x105
2x5x120

Bench
5x100
5x120
5x145
5x170
5x195

Row
5x85
5x105
5x125
5x145
5x165
(I will be changing up my form next week so that I'm not leaning over as much, one of the trainers in the gym, who has been training for over 35 years and has published two books, talked with me today and said my back being parallel to the ground put too much strain on the lower back especially when I get to heavier weight and would inevitabely cause and injury - this means that I can't let the weight touch the ground like I had been)

Hypers
8x25
8x25
8x25

Weighted Sit Ups
8x25
8x25
8x25
8x25

This workout was pretty good, I finished every rep, much more intensity than last week, I had a little bit of good news this weekend, I'm not completely out of the woods, but my attitude is getting better. Hopefully by next week I'll be 100% (right now I'm prob like 90%, especially with my leg).

 

[Hellawulf]

May 11, 2009
Diet
Pretty much the same as yesterdays except space out a little better

 

[djeclipse]

(I will be changing up my form next week so that I'm not leaning over as much, one of the trainers in the gym, who has been training for over 35 years and has published two books, talked with me today and said my back being parallel to the ground put too much strain on the lower back especially when I get to heavier weight and would inevitabely cause and injury - this means that I can't let the weight touch the ground like I had been)

Please refrain form talking to any so called "trainers" in the gym, they will only fill you with mis information, regardless of how many books they say that have written.

Glenn Pendlay, the guy the Pendlay Row (rows 90deg to the ground) is named after was "one of the best Olympic Weightlifting coaches in the nation".

To read more about Glenn Pendlay go here, I am willing to bet the trainer at your gym doesn't even come close as far as credentials and lifting knowledge goes.

Bodybuilding.com - Matt Reynolds - Tea And Crumpets With Glenn Pendlay!

The typical rows the trainer wants you to do are typical BB type rows, back 45deg, going slow, don;t touch the ground, bla, bla, bla, it's all horse shit.

Go here and read about the Pendlay row, the reason for doing it the way it is done.

http://www.elitefitness.com/forum/w...ifting/bb-rows-madcow-366601.html#post4354732

Also this thread.

MESO-Rx - View Single Post - (Best of Meso) Best of JohnSmith articles

botom line, stick with Pendlay rows, with proper form, donlt listen to any of the trainers at the gym. next they will telly ou that going below parallel is bad for the knees, and benching all the way to the chest is bad for the "something".

You are young, just starting out, you have a great opportunity to start with good training, learn proper form, in a few years you will be much bigger and stronger (naturally) than anyone training the way that trainer tells them to train..

 

[Hellawulf]

Please refrain form talking to any so called "trainers" in the gym, they will only fill you with mis information, regardless of how many books they say that have written.

Glenn Pendlay, the guy the Pendlay Row (rows 90deg to the ground) is named after was "one of the best Olympic Weightlifting coaches in the nation".

To read more about Glenn Pendlay go here, I am willing to bet the trainer at your gym doesn't even come close as far as credentials and lifting knowledge goes.

Bodybuilding.com - Matt Reynolds - Tea And Crumpets With Glenn Pendlay!

The typical rows the trainer wants you to do are typical BB type rows, back 45deg, going slow, don;t touch the ground, bla, bla, bla, it's all horse shit.

Go here and read about the Pendlay row, the reason for doing it the way it is done.

http://www.elitefitness.com/forum/w...ifting/bb-rows-madcow-366601.html#post4354732

Also this thread.

MESO-Rx - View Single Post - (Best of Meso) Best of JohnSmith articles

botom line, stick with Pendlay rows, with proper form, donlt listen to any of the trainers at the gym. next they will telly ou that going below parallel is bad for the knees, and benching all the way to the chest is bad for the "something".

You are young, just starting out, you have a great opportunity to start with good training, learn proper form, in a few years you will be much bigger and stronger (naturally) than anyone training the way that trainer tells them to train..

Cool, thanks... I didn't really want to change my form, but I don't really know how to defend myself when my form comes under attack by a trainer, who at my gym has some caliber. Like you said I'm young, and he keeps talking about how the "people will tell you to do the same old stuff passed down by bodybuilders... it doesn't work... it will only get you hurt... do it this way it is a lot better"

 

[djeclipse]

Cool, thanks... I didn't really want to change my form, but I don't really know how to defend myself when my form comes under attack by a trainer, who at my gym has some caliber. Like you said I'm young, and he keeps talking about how the "people will tell you to do the same old stuff passed down by bodybuilders... it doesn't work... it will only get you hurt... do it this way it is a lot better"

But the stuff he is talking about (rows at 45deg) is form body builders. It angers me that he would have the audacity to come up to someone actually doing good solid training and question what that person is doing in the gym, accomplishing nothing but confusing the person with bad advice.

Tell him these rows are form Olympic weight lifting coach Glenn Pendlay. If he doesn't know who he is, or questions his knowleage of strength training kindly ask him to never speak to you about training again.

The problem with most "trainers" at gyms is they really have no clue what they are talking about. They were taught bad training in what ever coarse they took and unfortunately never questioned it. I've seen/ heard trainers at many gyms give out really bad advice, and teach people proper form it is literally disgusting.

As long as your form is good and your core is strong (which it will be if you're on this program), you won't injure your back doing anything, especially heavy Pendlay rows 90dg to the ground.

If you are really worried about your form, post a video of you doing some reps and people here can help you.

 

[Hellawulf]

May 11, 2009 Diet
5422 Calories
36% Fat
30% Protein
33% Carbs

Snack: 6:10 AM Whole Wheat Bagel w/ Cream Cheese (Fat Free Cream cheese - 4g protein per spread)
Breakfast: 7:30 AM Protein Shake
Snack: 9:00 AM Better Protein Bar
Snack: 10:15 AM Cashews/ Sunflower Seeds
Snack: 11:00 AM 2.5 small chicken breasts
Lunch: 12:00 PM 2 PB&Bannana Sandwhiches, yogurt, rasins
Snack: 2:00 PM Fiber Bar
Snack: 3:00 PM Cashews/Sunflower Seeds
Snack: 4:00 PM Tuna
Dinner: 6:00 PM Crab Pasta
Snack: 8:00 PM Rotesary Chicken, Mixed Vegetables, Brown Rice
Pre-Bed: 10:00 PM Protein Shake

 

[OneBreath]

May 11, 2009 Diet
5422 Calories
36% Fat
30% Protein
33% Carbs

Snack: 6:10 AM Whole Wheat Bagel w/ Cream Cheese (Fat Free Cream cheese - 4g protein per spread)
Breakfast: 7:30 AM Protein Shake
Snack: 9:00 AM Better Protein Bar
Snack: 10:15 AM Cashews/ Sunflower Seeds
Snack: 11:00 AM 2.5 small chicken breasts
Lunch: 12:00 PM 2 PB&Bannana Sandwhiches, yogurt, rasins
Snack: 2:00 PM Fiber Bar
Snack: 3:00 PM Cashews/Sunflower Seeds
Snack: 4:00 PM Tuna
Dinner: 6:00 PM Crab Pasta
Snack: 8:00 PM Rotesary Chicken, Mixed Vegetables, Brown Rice
Pre-Bed: 10:00 PM Protein Shake

Damn. When can you get your BF% checked again? The increased calories are great for putting that muscle on but i just want to make sure your body is responding that way.

Any changes in weight?

BTW, you are doing an great job logging the food. This is probably the most difficult thing to do. It's homework like you said.

 

[Hellawulf]

Damn. When can you get your BF% checked again? The increased calories are great for putting that muscle on but i just want to make sure your body is responding that way.

Any changes in weight?

BTW, you are doing an great job logging the food. This is probably the most difficult thing to do. It's homework like you said.

Yah I'll get that soon, Also I just weighed in at 195.6.

May 13, 2009 Workout

Squat (took it light, my hip adductor felt good, I think I'm gonna go heavy on friday)
5x115
5x145
5x170
5x170

Standing Barbell Press
5x70
5x85
5x100
5x110

Deadlift
5x185
5x220
5x255
5x290

Pull ups (I was wasted after deadlifts, I didn't think I was going to be able to do any)
1x5
1x4
1x3

Calf Raises (for some reason this causes actual pain in my hamstrings now) ???
8x100
8x100

Pretty intense workout, not quite the 100% workout of friday of week before last, but def at about 98%. Thats good.

 

[OneBreath]

Yah I'll get that soon, Also I just weighed in at 195.6.

May 13, 2009 Workout

Squat (took it light, my hip adductor felt good, I think I'm gonna go heavy on friday)
5x115
5x145
5x170
5x170

Standing Barbell Press
5x70
5x85
5x100
5x110

Deadlift
5x185
5x220
5x255
5x290

Pull ups (I was wasted after deadlifts, I didn't think I was going to be able to do any)
1x5
1x4
1x3

Calf Raises (for some reason this causes actual pain in my hamstrings now) ???
8x100
8x100

Pretty intense workout, not quite the 100% workout of friday of week before last, but def at about 98%. Thats good.

+10 on deads and +5 on standing press. Chalk this one up to a win. Damn good work.

The great thing about doing those chins after deads is that you will hit the back again, but also because your back is already wasted a lot of work ends up on those biceps.

Not sure about the calf thing. What are you doing? Do you have a raise machine or something?

 

[Hellawulf]

+10 on deads and +5 on standing press. Chalk this one up to a win. Damn good work.

The great thing about doing those chins after deads is that you will hit the back again, but also because your back is already wasted a lot of work ends up on those biceps.

Not sure about the calf thing. What are you doing? Do you have a raise machine or something?

There is a thing at the gym which is a seated calf raises, its almost like doing leg extensions, its not a machine machine, it uses free weights, but yah my lower hamstring gets these sharp pains down it when I do them. Weird.