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Andalite's PowerBuilding Journal Part 1

Andalite

Andalite

Elite Bodybuilder
hi everyone

i posted my injuries on here a while ago. incase y'all missed the thread, here is the link: http://www.bodybuilding.net/open-conversation/bye-bye-everyone-4518.html

now, i started my training today...

this is the basic routine outline. special thanks to Eric for guiding me once again. of course as a DISCLAIMER: everything here is mine and i have chosen what to do so no bashing Eric. not that he cant handle it, but i dont want it.

moving on, this is the program:

Monday - Heavy Day
Squats 5x5
Bench 5x5
Rows 5x5

Wednesday - Light Day
Squats 2-3x5 @ 75% of Monday
Military Press 3x5
Deadlift 1x5

Friday - Medium Day
Squats - work upto a heavy 5 rep set which may or may not be a PR
Bench - work upto a heavy 3 rep set which may or may not be a PR
Pull-Ups 3 sets to failure

this is the program..

i will officially begin this program come Monday the 15th of January.

i have not worked out for the last month and i am noticibly weaker than before. also, because of my shoulder injury my hand position on the squat needs to be worked on so as to have my elbows pointed straight down.

therefore, i plan on starting really light on squats and working my way up.

i hope by the end of 4 months i am able to reach where i used to be. i know the path before me is going to test my mental strength and my determination and with your help i hope i can achieve my goals.

peace
 
Re: Andalite's Rehab Journal for Strength

Week 1 - Monday - HEAVY Day

The Basic Lifts:

Olympic Squats 5 x 5
TT --->>> 185 lbs

Flat Bench Press 5 x 5
TT --->>> 140 lbs

JS Rows 5 x 5
TT --->>> 135 lbs

TOTAL POUNDAGE
TT --->>> 11,500 lbs​

The Accessory Lifts:

Standing situps with lat machine
TT --->>> 40 lbs @ 5 x 15

Reverse Hyperextensions
TT --->>> 25 lbs @ 1 x 15​

Diet:

10:40 am --->>> BBQ Chicken
2:00 pm --->>> Sushi
4:00 pm --->>> 3 scoops weightgainer
6:30 pm --->>> 2 scoops whey (pre-workout)
8:00 pm --->>> 2 scoops weightgainer
9:00 pm --->>> grilled chicken sandwich w/ large fries + coke
11:30 pm --->>> salad​

Overall Impression:

good workout. felt pretty strong. woke up because of a nightmare last night at 5:30 am and i havent been able to sleep since. im gonna crash early tonight (that means before 2:00 am).

its like 28F out here and for someone like me who is used to Bombay's 85s this is FREEEZING cold...damn depressing really...

as for the workout: it was decent. im still new to the benching but i guess ill get better with practice. js rows were a little difficult but i think ill manage.

on the whole it was a good day - except for the nightmare​
 
Re: Andalite's Rehab Journal for Strength

Week 1 - Wednesday - LIGHT Day

The Basic Lifts:

Olympic Squats 3 x 5
TT --->>> 145 lbs

Military Press 2 x 5, 1 x 10
TT --->>> 105 lbs , 65 lbs

Deadlifts 1 x 5
TT --->>> 225 lbs

TOTAL POUNDAGE
TT --->>> 5000 lbs​

The Accessory Lifts:

Plate Side Bends
TT --->>> 25 lbs per hand @ 2 sets x 15 reps

Sit-Ups
TT --->>> BW @ 2 sets x 25 reps

Flat Leg Raises
TT --->>> BW @ 1 set x 15 reps​

Diet:

10:40 am --->>> 1 scoop weightgainer + 1/2 hershey's chocolate (i couldnt resist)
2:00 pm --->>> HUGE amounts of nachos with cheese, black beans and jalapeneos
5:00 pm --->>> 1 scoops weightgainer (pre-workout) with banana
5:10 pm --->>> 3 BCAA pills
7:15 pm --->>> 2 sccops whey + 1 BCAA pill
8:00 pm --->>> sushi
9:30 pm --->>> sushi
11:30 pm --->>> salad​

Overall Impression:

im happy. it was a good workout. im glad im focussing more on abs and lower back. im also doing all my rehab work as planned and after my workout im doing stretches for quads, hams and back dc style. because of my shoulder i cant do fascia stretches for my chest so im doing dynamic stretches instead. i still need to get that approved by my doc because i forgot to ask her about the stretching so im a bit cautious with these at the moment...

as for the workout: im happy with squats. legs are sore, but 145 was not too difficult at all. military was a bit hard. probably because of my shoulder problem. deadlifts are ok. i know its a huge step down from 315, but i plan on increasing these by 20 lbs till i hit 315 after which the good old 5 lbs increments :)

good session i think​
 
Re: Andalite's Rehab Journal for Strength

Week 1 - Friday - MEDIUM Day

The Basic Lifts:

Olympic Squats

Warm-Ups:
free-hand front squats: BW x 25
regular squats: barbell x 15, 135x5, 185x1, 225x1​

Work Sets:
245 lbs x 1 rep
265 lbs x 1 rep
275 lbs x 1 rep
185 lbs x 10 reps​

Flat Bench Press

Warm-Ups:
bar x 15
135 x 5
155 x 2

Work Sets:
185 lbs x 2 reps
165 lbs x 1 rep x 5 sets
135 lbs x 6 reps​


Pull-Ups 3 x failure
TT --->>> 5 + 4 + 3 = 12
LT --->>> 3 + 3 + 3 = 9

TOTAL POUNDAGE
TT --->>> 6615 lbs
LT --->>> 4400 lbs​

The Accessory Lifts:

Sit-Ups
TT --->>> BW @ 3 sets x 15 reps

Cable Pull-Throughs
TT --->>> 17.5 @ 1 sets x 15 reps

Reverse Hyperextensions
TT --->>> 25 lbs @ 1 set x 10 reps​

Diet:

9:40 am --->>> 1 scoop weightgainer + 1/2 hershey's chocolate (i couldnt resist again)
2:00 pm --->>> LOTS of chineese. my stomach was bloated.
5:15 pm --->>> 1 scoops weightgainer (pre-workout) with banana
5:45 pm --->>> 3 BCAA pills
7:15 pm --->>> 2 sccops whey + 1 BCAA pill
8:00 pm --->>> large chicken grilled sanwhich with lots of fries and coke​

Overall Impression:

ok today was a good session. my oly squats were fantastic and i am so damn happy to know that my strength is returning. 275 x 1 was a masterpiece. i wish my gym wasnt so crowdned with the frat boys and the football team that i could have taken a video...i met an interesting dude today (i knwo that sounds gay but ill explain later)

diet was ok....im just trying to eat as much as i economically can....my weight however has gone from 182 to 180...thats ok really...im just making an observation...im not here to bulk/cut on this program. i dont want to confuse goals: i am eating to lift heavy. period. what happens happens.

ok so i met this dude today at the gym.....ive seen him plenty of times before and we usually just nod to each other a hi...he's like 5'10 200+ lbs and im 5'7 @ 180...so yeah: he's massive compared to me....well, he was doing safey bar low box squats with 4 plates on each side (aka 425 lbs) for reps and i happened to notice because apart from him and me everyone was ebnch pressing with 135 lbs (yes thats why Trinity has a D3 football team) and i needed a spot for my bench....so i ask him to help me out coz he seems to know what he's doing....

ok so he walks over and helps me with the 185. then we begin talking (coz im a really friendsly guy - and thats not meant in a gay way) and i learn that he's been lifting for the last 9 years (he's 26 years old) and he just graduated with a degree in weightlifting/exercise (put some technically correct word here coz i don remember his exact words) and he's a certified powerlifting coach who works with UT SA....well, he asked me if i wanted any tips in bench pressing and i was like hell yeah coz my bench sucks balls.

so he gave me the following tips:
1.) lower back MUST be tight (i knew this one)
2.) he likes to press against the sides of the powercage while he's lying down so that his shoulder blades retract fully (i didnt know this part)
3.) when he grips the bar his goal is to pull it apart. this is difficult to explain i words but ill try. the deal is to push outwards while gripping the bar tight.
4.) not to descend after clearing it right away (i read this right now in kethnaab's rippetoe FAQ)

well, these tips were just great and i am so fucking happy that i have finally learnt how to bench correctly. so i used his princples and i did the 5 singles on the flat bench with 165...easy as hell....i could have easily pulled off a 3x5 with that weight but i refrained because i have no intention of increasing my poundage today and reduce it next week lol...

so i know this is anti-climatic for some of u who would have loved to rib me on this :D but bottom line is: i learnt how to bench press correctly :) and that is something pretty big for me considering i have a 1RM of less than 200 with a Deadlift 1rm of 365 and oly squat of 300.

oh, and after my workout i spoek to him for a few minutes on different techniqes and i took a shot in the dark and told him that by the looks of his exercise selection of today id say he was doing Westside...well, he laughed and said he was on Westside...so guys: i guess reading all those articles on www.westside-barbell.com finally paid off...

the only sad thing about this is that the whole fucking gym was so full today that i couldnt video tape my lifts...oh well, next week and those who will get the pm with the links know urselves so no probs there :)

peace​
 
Re: Andalite's Rehab Journal for Strength

ok so i read Kethnaab's Guide to Novice Barbell Training - Starting Strength FAQ and i visited the Westside site and got some awesome info which i will be incorporating into my training:

Louie Simmons said:

Reverse Hyperextennsions

At Westside we do a lot of 45-degree reverse hyperextensions. This style hits dramatically not only the lower back but also the hamstrings. They are done very heavy on either squat day or max effort day for the squat and deadlift. Six to ten reps are performed. The number of sets depends on your level of physical preparedness. We do 2-6 reps.

We have been using the Reverse Hyper machine since 1975. It builds not only the lower back, but also the hamstrings and glutes. The real secret of this machine is that it tractions the vertebrae while you use it, so it builds strength and works as restoration at the same time. We do these at least four times a week; twice heavy and twice light. Chuck Vogelpohl and I use the Reverse Hyper machine heavy before and after squatting on Friday mornings. I do them light on Friday evening. This is repeated on Monday, max effort day. On Tuesday evening Eskil Thomasson and I do heavy again because they traction the back so you can do them repeatedly throughout the week. The reps range from 8 to 12 on heavy workouts and 15 to 30 on light workouts.

For the mid to the very lowest part of the back, the Reverse Hyperextension machine is far superior to any back exercise. Not only does it completely work the low back but it will rotate the sacrum. Also, on every rep when the plates are under your face, it opens the disks and allows spinal fluid to enter, thus providing restoration in addition to strength building.

Back Raises or Hyperextensions

These are done on a special bench where the feet are anchored and the torso is supported while lying face down. Lower the upper body until your head is close to the floor. Then raise up to parallel, but no higher, to avoid hyperextending the back. The reps are 3-8. Work up to a new max set whenever possible. The 1968 Olympic weight lifting champ Waldemar Bazanowski was able to do 225 for 4 reps, so get to work.

Abs

The Side Bend
In my opinion the side bend is the most important exercise for the abs. The obliques not only work as stabilizers but are responsible for hip extension when lifting of the floor or out of the bottom of the squat. You must learn to push the abs out, expanding them against your power belt. Side bends with a dumbbell at a time; bend to the side and return to a standing position.

Standing situps with lat machine
Hold a tricep strap around the back of the neck with the two ends held against the chest while facing away from the machine. Now bend over as far as possible while pushing out the abs. Most lifters are very weak when first attempting this exercise, but be patient. The weight will go up and so will your squat and deadlift.
Click to expand...
 
Re: Andalite's Rehab Journal for Strength

al420 said:
Funny, it is his program that "Eric" came up with.
Click to expand...

1.) no eric did not come up with the program. i did. i used him for some helpful advice.

2.) the book i used to design this program is practical programming.

3.) i post on over 14 boards. i know who bill starr is. this is a program similar to his yes, but it is not his. it somewhere between the intermediate and advanced version.

bro, i am not plagerizing or giving wrong credit to anyone in any way. i am not robbing bill starr or madcow of their glory. i used the principles outlined in mark's new book (which i recommend to everyone who wants to become strong) and designed this program taking advice from my friend eric. eric can be found on bb.net if u choose to contact him and he has been running the 5x5 plan for the last 3 years of his life.

i apologize if i came across as a bit strong or rude as a result of which u were sarcastic. im sorry.
 
Re: Andalite's Rehab Journal for Strength

cool man. I like your layout of the program, simple... it'll get the job done.

One thing, if I may question or maybe make you think about more... the 15 and 25 rep crunches... You are training squats low reps, for strength, ect. Why not work abs in the same way? 8-10 reps, and add weight? Just a thought.

I fucked my lower back up by not strength training abs while I did the 5x5, so I'm particulary an advocate of ab strength now as you can imagine.
 
Re: Andalite's Rehab Journal for Strength

Andalite said:
2.) the book i used to design this program is practical programming.
Click to expand...

If I came off rude then I am sorry. No worries onthis end. Seems like Stars layout is being tweaked tot he point of it not remaining true - not yours - but on some boards there are 5x5 Bicep Blasting workouts - not cool!

Practical Programing in a great book - Starting Strength is equally good IMO.
 
Re: Andalite's Rehab Journal for Strength

sgtslaughter said:
cool man. I like your layout of the program, simple... it'll get the job done.
Click to expand...

thanks mate :)

sgtslaughter said:
One thing, if I may question or maybe make you think about more... the 15 and 25 rep crunches... You are training squats low reps, for strength, ect. Why not work abs in the same way? 8-10 reps, and add weight? Just a thought.
Click to expand...

oh i intend to sir. absolutely. i just started out week 1 slowly but i tend to increase the poundage JUST on abs from session to session too. i read a lot of westside articles and how important it is to train the abs and lower back. but the thing is in my gym we have all the powerlifting freeweight training stuff (including hammer strength equipement) in the basement and then on the ground level we have all the nautilus machines, cardio stuff etc....and the damn sit-up bench is on the first floor. but i train in the basement. see the problem? so this limits my choice in exercises for abs lol..

sgtslaughter said:
I fucked my lower back up by not strength training abs while I did the 5x5, so I'm particulary an advocate of ab strength now as you can imagine.
Click to expand...

i understand and i am sorry to hear of this. i wish u a speedy recovery too sir. im recovering from a shoulder dislocation lol....i do all this and in addition daily rehab exercises...
 
Re: Andalite's Rehab Journal for Strength

al420 said:
If I came off rude then I am sorry. No worries onthis end.
Click to expand...

oh ok great :)

al420 said:
Seems like Stars layout is being tweaked tot he point of it not remaining true - not yours - but on some boards there are 5x5 Bicep Blasting workouts - not cool!
Click to expand...

oh yeah i know....5x5 dips, etc etc etc...

no, i dont like to do that. ive been training smart from day 1. im just genetically weak and im trying to do my best to get strong. ive only recently learnt the value of nutrition :)

al420 said:
Practical Programing in a great book - Starting Strength is equally good IMO.
Click to expand...

oh i agree 100% with u. but to me PP is better because it taught me how to outline a path for me to progress on. SS didnt do that. thats all i meant.
 
Re: Andalite's Rehab Journal for Strength

good to see you back. the shoulder injury thing sucks... and wtf, you'd dislocate your shoulder joint and put it back yourself? wow! i was just thinking how unusual it was that your doc actually told you to carry on lifting - too many docs who would have told you to start walking to stay in shape... so there's some hope after all :)

how is the shoulder coming along and is there something you could do to strengthen and make it less susceptible to dislocations?
 
Re: Andalite's Rehab Journal for Strength

silver_shadow said:
good to see you back. the shoulder injury thing sucks... and wtf, you'd dislocate your shoulder joint and put it back yourself?
Click to expand...

i have to roll over on it and pull my shoulder in between my legs and set it straight...

this one time i was swimming with my gf and in the middle of the pool at 25 foot depth my shoulder popped out and i was so fucking scared and in pain....aah...i don even want to get there...i went underwater and yanked it into place and cautiously swam to the nearest bank....my gf was so scared and she was paniked...wanted to rush me to the hospital and stuff....

silver_shadow said:
wow! i was just thinking how unusual it was that your doc actually told you to carry on lifting - too many docs who would have told you to start walking to stay in shape... so there's some hope after all :)
Click to expand...

no the reason this happens is because i stop working out. yeah: i have been advised by my doc to NEVER stop working out for more than 10 days and if i do i HAVE to do my shoulder rehab stuff EVERY SINGLE DAY.

silver_shadow said:
how is the shoulder coming along and is there something you could do to strengthen and make it less susceptible to dislocations?
Click to expand...

oh i am ding all the rehab exercises and stuff on a regular basis and i am also doing heavy compounds as i have advised to do. this should keep off another dislocaion. i am also more cautious about how i sleep. thankfully this doesnt affect sex position because that would be a bitch :D
 
Re: Andalite's Rehab Journal for Strength

Week 2 - Monday - HEAVY Day

The Basic Lifts:

Olympic Squats 5 x 5
TT --->>> 190 lbs
LT --->>> 185 lbs

Flat Bench Press 5 x 5
TT --->>> 145 lbs
LT --->>> 140 lbs

JS Rows 5 x 5
TT --->>> 140 lbs
LT --->>> 135 lbs

TOTAL POUNDAGE
TT --->>> 11, 875 lbs
LT --->>> 11,500 lbs​

The Accessory Lifts:

Standing situps with lat machine
TT --->>> 60 lbs @ 4 sets x 10 reps
LT --->>> 40 lbs @ 5 sets x 15 reps

Flat Crunches
TT --->>> BW @ 2 sets x 15 reps
LT --->>> n/a

Reverse Hyperextensions
TT --->>> 25 lbs @ 2 sets x 12 reps
LT --->>> 25 lbs @ 1 set x 15 reps​

Diet:

10:40 am --->>> coffee + 2 baegels
2:00 pm --->>> chinese
5:30 pm --->>> 2 scoops whey (pre-workout) + 3 BCAAs + banana
8:00 pm --->>> 2 scoops weightgainer + 1 BCAA
9:00 pm --->>> grilled chicken sandwich w/ large fries + coke
11:30 pm --->>> salad + weightgainer​

Overall Impression:

tiring workout.....i would rate it as good....

squats were perfect. i think i have finally gotten into the groove of squats again and i am very happy about that :) very slow and controlled reps

bench press was ok. i havent been doing my rehab work in the last 4 days because im waiting for my therabands to arrive. and i think friday's overdoing it of 5 singles with 165 may have lead to this. but i needed no spot nor was i close to failure at any point (2-3 reps shy)...i am happy i am able to bench correctly finally...i have read in numerous journals just how technical the deadlift is and i am glad things are working out...:)

JS Rows are a bitch. i honestly hate this movement. its like my body is not built for this....and i cant even go back to yates rows because ive been trying so damn hard to do js rows i dont even remember how to do yates rows....but my form wasnt 100% on the spot. it was around 90-95%...

next week i am going to be putting up videos of all my 3 lifts via pm's.....i wish i could have taken them this time (i tured up at the gym with the camera and all) but the whole darn football team was in there and it was WAY too crowded....

the workout took a bit long though. 50 minutes with the big 3 and then i was halfway out of the door when my conscience begged me to do all the accessory stuff....damn i hate abs...but i managed to go through all of that with dedication atleast....

i am happy and looking forward to my day of rest tomorrow :D

ps: TT means This Time and LT means Last Time

​
 
Re: Andalite's Rehab Journal for Strength

Andalite said:
one of the reason this happens is because i stop working out. yeah: i have been advised by my doc to NEVER stop working out for more than 10 days and if i do i HAVE to do my shoulder rehab stuff EVERY SINGLE DAY.
Click to expand...
Just came across this thread. I'm glad to see you didn't give up.

My situation is nothing like yours, but, I've been battling tendonitis in my elbows & shoulders for years. I find the same thing. If I take too much time off, my conditions flare up & it takes weeks to recover.
 
Re: Andalite's Rehab Journal for Strength

HiDnGoD said:
Just came across this thread. I'm glad to see you didn't give up.

My situation is nothing like yours, but, I've been battling tendonitis in my elbows & shoulders for years. I find the same thing. If I take too much time off, my conditions flare up & it takes weeks to recover.
Click to expand...

hey great to know ur doing well too :)

best of luck on ur recovery and ur rehab too man and thanks for dropping by. please stop by as often as u like! i could do with ur advice if u dont mind :)

peace

Andalite
 
Re: Andalite's Rehab Journal for Strength

It's good to see someone else creating their own program after being inspired by Practical Programming and running a journal for it. I'm doing the same (my journal's on here). I opted to follow the Starr Model (page 191) and in the longer term, the table of progression on page 194. It should be fun comparing the two approaches :)

Your shoulder sounds like quite a problem, but I'm glad to hear weightlifting helps. Is there anything you have to be careful with in terms of the main 5x5 exercises you're doing?

Good luck!
 
Re: Andalite's Rehab Journal for Strength

anotherbutters said:
It's good to see someone else creating their own program after being inspired by Practical Programming and running a journal for it. I'm doing the same (my journal's on here). I opted to follow the Starr Model (page 191) and in the longer term, the table of progression on page 194. It should be fun comparing the two approaches :)
Click to expand...

wow....gimme the link to ur journal bro...

also, im using the texas method....:)

best of luck brother...

anotherbutters said:
Your shoulder sounds like quite a problem, but I'm glad to hear weightlifting helps. Is there anything you have to be careful with in terms of the main 5x5 exercises you're doing?

Good luck!
Click to expand...

well, i had a bit of difficulty doing js rows, bt im fine now :)
 
Re: Andalite's Rehab Journal for Strength

It's not that hard to find, really, but here it is: AB's 2007 log.

There are a few posts on the first page where I explained a bit more about what I'm doing. I'm only 4 weeks into it, so I've barely started. I'm coming back after some time off/injuries and I'm hitting my old PRs round about now.
 
Re: Andalite's Rehab Journal for Strength

anotherbutters said:
It's not that hard to find, really, but here it is: AB's 2007 log.

There are a few posts on the first page where I explained a bit more about what I'm doing. I'm only 4 weeks into it, so I've barely started. I'm coming back after some time off/injuries and I'm hitting my old PRs round about now.
Click to expand...

1.) lol....i already subscribed the other day :p

2.) cool on ur PR attempts.....i will be wathcing keenly :)

best of luck dude! :D
 
Re: Andalite's Rehab Journal for Strength

I have to ask you what JS Rows are now :)

I couldn't find it via google either... it actually came up with your log. This one. Right here. lol.
 
Re: Andalite's Rehab Journal for Strength

sgtslaughter said:
I have to ask you what JS Rows are now :)

I couldn't find it via google either... it actually came up with your log. This one. Right here. lol.
Click to expand...
i read ur description of GP Rows. they are the same thing. upper body parallel to the floor with the weight being deloaded onto the floor after each and every rep. what does GP stand for anyway? JS Rows = Pendlay Rows.
 
Re: Andalite's Rehab Journal for Strength

Semantics at their finest :)

GP = Glenn Pendlay
JS = Jon Smith, a regular over at mesomorphosis.com (I'm pretty sure that's right - I'm fairly certain he's an accomplished coach/trainer but not 100% sure as to his credentials).

They're the same lift.
 
Re: Andalite's Rehab Journal for Strength

Guinness5.0 said:
Semantics at their finest :)

GP = Glenn Pendlay
JS = Jon Smith, a regular over at mesomorphosis.com (I'm pretty sure that's right - I'm fairly certain he's an accomplished coach/trainer but not 100% sure as to his credentials).

They're the same lift.
Click to expand...

oooohh.....thanks for the info dude....i had no clue what JS meant hahaha....
 
Re: Andalite's Rehab Journal for Strength

silver_shadow said:
pendlay posts here occasionally BTW :)
Click to expand...

oh yeah....i read 1-2 of his posts...but since im not plat member i cant really do a search though...
 
Re: Andalite's Rehab Journal for Strength

Week 2 - Wednesday - LIGHT Day

The Basic Lifts:

Olympic Squats 3 x 5
TT --->>> 150 lbs
LT --->>> 145 lbs

Military Press 2 x 5, 1 x 10
TT --->>> 110 lbs, 70 lbs
LT --->>> 105 lbs , 65 lbs

Deadlifts 1 x 5
TT --->>> 275 lbs
LT --->>> 225 lbs

TOTAL POUNDAGE
TT --->>> 5425
LT --->>> 5000 lbs​

The Accessory Lifts:

Plate Side Bends
TT --->>> 25 lbs per hand @ 2 sets x 20 reps
LT --->>> 25 lbs per hand @ 2 sets x 15 reps

Sit-Ups
TT --->>> BW @ 2 sets x 25 reps
LT --->>> BW @ 2 sets x 25 reps

Flat Leg Raises
TT --->>> BW @ 1 set x 20 reps
LT --->>> BW @ 1 set of 15 reps​

Diet:

10:40 am --->>> 1 scoop weightgainer
2:00 pm --->>> turkey breast sandwich with sweet corn and jalapenos and a coke
5:20 pm --->>> 1 scoops weightgainer (pre-workout) with banana
5:45 pm --->>> 3 BCAA pills
8:00 pm --->>> 2 sccops whey + 1 BCAA pill
9:00 pm --->>> grilled chicken sandwich and french fries
11:30 pm --->>> protein shake with a slice of pizza​

Overall Impression:

good workout....felt pretty strong on the military presses.

my hams were torched after 3 sets of squats (which felt pretty easy) and thats probably why my form on my deads wasnt spot on....thats why next time i plan on doing only 2 sets of 5s for squats and im gonna carry over the 70 lbs x 10 reps military press next week too.

it was a good workout.

peace

*note: TT means This Time and LT means Last Time​
 
Re: Andalite's Rehab Journal for Strength

what's the deal with all that powder you're eating (drinking?)... i'm assuming it's a convenience thing coz of lack of time?
 
Re: Andalite's Rehab Journal for Strength

silver_shadow said:
what's the deal with all that powder you're eating (drinking?)... i'm assuming it's a convenience thing coz of lack of time?
Click to expand...

no, its actually a cost thing lol....not a lot of powder. only 3 scoops of weightgainer = 1 serving.
 
Re: Andalite's Rehab Journal for Strength

anotherbutters said:
how does that compare with the cost of whole milk?
Click to expand...
i done have milk anymore....i belong to the club that says its bad for u....
 
Re: Andalite's Rehab Journal for Strength

silver_shadow said:
or eggs?
Click to expand...

that is not possible. my cafeteria serves eggs but i don have a kitchen in my room and these eggs are served only uptill 9:30 am at which time i am eighter sleeping or sitting in a class........and since im an international student without a car; i am stuck in texas....
 
Re: Andalite's Rehab Journal for Strength

silver_shadow said:
how's milk bad - are you lactose intolerant?
Click to expand...

oh god....ill pm u the link later....i got a test to give right now :p

peace

Andalite
 
Re: Andalite's Rehab Journal for Strength

i think i already know what it's probably going to be about... we've had a few discussions on milk on EF in the past.
here's a link of my own in anticipation :)
http://www.elitefitness.com/forum/showthread.php?t=519549&page=1&pp=20
go through it whenever you've got time.
it's got some decent info (i think somewhere on page 3)... you may or may not agree with the comments/info in favour of milk... but i thought there's some good stuff there anyway :)
 
Re: Andalite's Rehab Journal for Strength

I don't mean to turn this into a milk journal, but I'd die without my milk :)

You can build up a tolerance to lactose over time.
 
Re: Andalite's Rehab Journal for Strength

anotherbutters said:
I don't mean to turn this into a milk journal, but I'd die without my milk :)

You can build up a tolerance to lactose over time.
Click to expand...
actually, AB, in that other thread, on pg 3 i've posted a link where they look at the factors affecting tolerance (or lack thereof)
 
Re: Andalite's Rehab Journal for Strength

Week 2 - Friday - MEDIUM Day

The Basic Lifts:

Olympic Squats
TT --->>> 275 lbs x 2 reps ; 185 lbs x 10 reps
LT --->>> 275 lbs x 1 rep ; 185 lbs x 10 reps

Flat Bench Press
TT --->>> 185 lbs x 2 reps ; 135 lbs x 6 reps
LT --->>> 185 lbs x 1 rep ; 135 lbs x 6 reps

Pull-Ups 3 x failure
TT --->>> 7 + 4 + 3 = 14
LT --->>> 5 + 4 + 3 = 12

TOTAL POUNDAGE
TT --->>> 6100 lbs
LT --->>> 5280 lbs​

The Accessory Lifts:

Sit-Ups
TT --->>> BW @ 3 sets x 15 reps
LT --->>> BW @ 3 sets x 15 reps

Cable Pull-Throughs
TT --->>> 17.5 lbs @ 1 set x 20 reps
LT --->>> 17.5 lbs @ 1 sets x 15 reps

Reverse Hyperextensions
TT --->>> 25 lbs @ 1 set x 15 reps
LT --->>> 25 lbs @ 1 set x 10 reps​

Diet:

laters...​

Overall Impression:

ok session.....im a bit depressed (actually very very very depressed so i dont really know how my workout is....i got the sets and reps i wanted and thats that. end of story.​
 
Re: Andalite's Rehab Journal for Strength

Week 3 - Monday - HEAVY Day

The Basic Lifts:

Olympic Squats 5 x 5
Week 3 --->>> 195 lbs
Week 2 --->>> 190 lbs
Week 1 --->>> 185 lbs

Flat Bench Press 5 x 5
Week 3 --->>> 150 lbs
Week 2 --->>> 145 lbs
Week 1 --->>> 140 lbs

JS Rows 5 x 5
Week 3 --->>> 145 lbs
Week 2 --->>> 140 lbs
Week 1 --->>> 135 lbs

TOTAL POUNDAGE
Week 3 --->>> 12,250 lbs
Week 2 --->>> 11,875 lbs
Week 1 --->>> 11,500 lbs​

The Accessory Lifts:

Standing situps with lat machine
Week 3 --->>> 60 lbs @ 4 sets x 12 reps
Week 2 --->>> 60 lbs @ 4 sets x 10 reps
Week 1 --->>> 40 lbs @ 5 sets x 15 reps

Flat Crunches
Week 3 --->>> BW @ 2 sets x 20 reps
Week 2 --->>> BW @ 2 sets x 15 reps
Week 1 --->>> n/a

Reverse Hyperextensions
Week 3 --->>> 30 lbs @ 2 sets x 12 reps
Week 2 --->>> 25 lbs @ 2 sets x 12 reps
Week 1 --->>> 25 lbs @ 1 set x 15 reps​

Diet:

11:40 am --->>> coffee + 2 baegels
2:00 pm --->>> chinese + apple (i was so full my stomach looked like i had a baby in there damnit!)
5:30 pm --->>> 2 scoops whey (pre-workout) + 3 BCAAs + banana
8:00 pm --->>> 2 scoops weightgainer + 1 BCAA
9:00 pm --->>> salad + weightgainer
11:30 pm --->>> grilled chicken sandwich​

Overall Impression:

good workout.....i have videos which if anyone wants please pm me. i taped the squats (3rd set) and bench press (3rd set)....

i ate soo much today...damn....feels good :D

looking foward to wednesday...

unfortunately, i forgot to do my stretches :( i was in too much of a hurry to get out for some reason....only regrets...

also, i may switch from JS Rows to simple barbell rows...lets see...

​
 
Re: Andalite's Rehab Journal for Strength

squat looks good - textbook form.
bench: keep your head down... you were lifting it up slightly. overall it looked like you aren't keeping your whole body tight enough for it... it looked like mostly just shoulders and tris. not bad, but i think there's lots of scope for improvement so you could start putting up some higher numbers :)
 
Re: Andalite's Rehab Journal for Strength

silver_shadow said:
squat looks good - textbook form.
bench: keep your head down... you were lifting it up slightly. overall it looked like you aren't keeping your whole body tight enough for it... it looked like mostly just shoulders and tris. not bad, but i think there's lots of scope for improvement so you could start putting up some higher numbers :)
Click to expand...

thanks....i dunno why my head keeps bobbing....fucking stupid habbit...and that too only on this set because i remember checking myself on that later....sucks though.
 
Re: Andalite's Rehab Journal for Strength

silver_shadow said:
check out the powerlifting forum - there's a bench form sticky.
Click to expand...

ive actually read that....but its different when u read and when someone shows you and that is different from when u actually DO u know?
 
Re: Andalite's Rehab Journal for Strength

silver_shadow said:
yep, it definitely takes some time getting used to.
Click to expand...

:)

lol

but im getting a hang of things....slowly and steadily...
 
Re: Andalite's Rehab Journal for Strength

You'll get the hang of the bench, takes time.

Squat was great. lol... another speed rep lifter like myself :)

I constantly remind myself to slow the hell down... damn ADD.
 
Re: Andalite's Rehab Journal for Strength

sgtslaughter said:
You'll get the hang of the bench, takes time.
Click to expand...

yeah....more freuqency should help :)

sgtslaughter said:
Squat was great. lol... another speed rep lifter like myself :)
Click to expand...

haha.....actually, im a much slower lifter....i like a short pause at the bottom...but unfortunately in this lift i didnt place my feet in the best position and i was too lazy to take a second video..

sgtslaughter said:
I constantly remind myself to slow the hell down... damn ADD.
Click to expand...

i actually have ADHAD - Attention Deficiency Hyper Activity Disorder :D and im not even kidding....
 
Re: Andalite's Rehab Journal for Strength

Week 3 - Wednesday - LIGHT Day

The Basic Lifts:

Olympic Squats 3 x 5
W3 --->>> 155 lbs
W2 --->>> 150 lbs
W1 --->>> 145 lbs

Military Press 2 x 5, 1 x 10
W3 --->>> 115 lbs, 75 lbs
W2 --->>> 110 lbs, 70 lbs
W1 --->>> 105 lbs , 65 lbs

Deadlifts 1 x 5
W3 --->>> 275 lbs
W2 --->>> 275 lbs
W1 --->>> 225 lbs

TOTAL POUNDAGE
W3 --->>> 5600 lbs
W2 --->>> 5425 lbs
W1 --->>> 5000 lbs​

The Accessory Lifts:

Plate Side Bends
W3 --->>> 25 lbs per hand @ 2 sets x 25 reps
W2 --->>> 25 lbs per hand @ 2 sets x 20 reps
W1 --->>> 25 lbs per hand @ 2 sets x 15 reps

Sit-Ups
W3 --->>> BW @ 2 sets x 25 reps
W2 --->>> BW @ 2 sets x 25 reps
W1 --->>> BW @ 2 sets x 25 reps

Flat Leg Raises
W3 --->>> BW @ 1 set x 25 reps
W2 --->>> BW @ 1 set x 20 reps
W1 --->>> BW @ 1 set x 15 reps​

Diet:

10:40 am --->>> 1 scoop weightgainer
2:00 pm --->>> grilled chicken sandwich with swiss cheese and lettuce and mustard
3:00 pm --->>> single slice pizza
3:30 pm --->>> apple
5:45 pm --->>> 3 BCAA pills with banana
8:00 pm --->>> 2 sccops whey + 1 BCAA pill
9:00 pm --->>> turkey sandwich with swiss cheese and lettuce and mustard and salsa
10:30 pm --->>> salad containing lettuce, brocoli (i love brocoli), black olives (lots), egg whites, chicken, carot, beans, almonds
11:30 pm --->>> protein shake​

Overall Impression:

good workout...as long as the overall poundage increases im happy....

i kept the dedlift the same because i just wasnt into it today...i dunno why though..

but everything else was swell...i did not forget to stretch today hahaha :D​
 
Re: Andalite's Rehab Journal for Strength

sgtslaughter said:
Naturally strong puller, nice deadlifting weight.

Stretching is Goooooooooood, lol
Click to expand...

thanks. yeah, i am good at deadlifting. ive only started deadlifting in march 2006 and my max at the time was 200 lbs. but i was 165 lbs with a 24% bf. from there to now my max has gone upto 355 lbs and my body at the time of 355 lbs (which was 4 weeks ago) was 180 lbs with 16% bf....but im not a BB'er...im just saying this to track progresson really...

i dunno why they suck so badly right now....im gonna give them a shot next week and if they dont improve im planning on doing some changes here and there....

thanks for dropping by and the encouragement! :)
 
Re: Andalite's Rehab Journal for Strength

Week 3 - Friday - MEDIUM Day

The Basic Lifts:

Olympic Squats
W3 --->>> 275 lbs x 3 reps ; 185 lbs x 10 reps
W2 --->>> 275 lbs x 2 reps ; 185 lbs x 10 reps
W1 --->>> 275 lbs x 1 rep ; 185 lbs x 10 reps

Flat Bench Press
W3 --->>> 185 lbs x 3 reps ; 135 lbs x 6 reps
W2 --->>> 185 lbs x 2 reps ; 135 lbs x 6 reps
W1 --->>> 185 lbs x 1 rep ; 135 lbs x 6 reps

Pull-Ups 3 x failure
W3 --->>> 5 + 3 + 2 = 10
W2 --->>> 7 + 4 + 3 = 14
W1 --->>> 5 + 4 + 3 = 12

TOTAL POUNDAGE
W3 --->>> 5870 lbs
W2 --->>> 6100 lbs
W1 --->>> 5280 lbs​

The Accessory Lifts:

Sit-Ups
W3 --->>> BW @ 3 sets x 15 reps
W2 --->>> BW @ 3 sets x 15 reps
W1 --->>> BW @ 3 sets x 15 reps

Cable Pull-Throughs
W3 --->>> 40 lbs @ 1 set x 15 reps
W2 --->>> 17.5 lbs @ 1 set x 20 reps
W1 --->>> 17.5 lbs @ 1 sets x 15 reps

Reverse Hyperextensions
W3 --->>> 25 lbs @ 1 set x 25 reps
W2 --->>> 25 lbs @ 1 set x 15 reps
W1 --->>> 25 lbs @ 1 set x 10 reps​

Diet:

9:40 am : chicken sandwhich with weightgainer
11:30 am : baegels
1:45 pm : turkey burger with salad containing viggies and almonds, etc
3:45 pm : apple
5:00 pm : whey + banana + BCAAs
7:00 pm : weightgainer + BCAA
8:30 pm : tons of chicken at Popeye's :D​

Overall Impression:

good session. the reason why my pull-ups were short today was because my bodyweight today is 182.7 lbs whereas last friday it was 179.4 lbs. so yeah: gained some weight and im fucking over the 180 lbs boundary :D next goal is to reach 185 sometime soon....i guess my present diet must be good because ive not put on any fat that i can see. so from someone who is after strength but has no intention of looking bad, everything is A ok :)

as for lifts: i got vids of the squat and the bench....if u want ill pm them to u...just tell me who wants and who doesnt (assuming u r not my regular subscriber) ill put them up right now but youtube takes some time to put them up because they need to verify that im not posting porn :D

anyways, good session...im happy with the improvements ive made in my diet. im not getting in fats, protein (this was ALWAYS there), carbs and veggies finally....along with nuts, etc...​
 
Re: Andalite's Rehab Journal for Strength

I don't think you were sitting in the hole far enough on squats. It actually made my knees hurt looking at them. You can get more depth.

Bench was better than last time, nice job.
 
Re: Andalite's Rehab Journal for Strength

Week 4 - Monday - HEAVY Day

The Basic Lifts:

Olympic Squats 5 x 5
W4 --->>> 200 lbs
W3 --->>> 195 lbs
W2 --->>> 190 lbs
W1 --->>> 185 lbs

Flat Bench Press 5 x 5
W4 --->>> 155 lbs
W3 --->>> 150 lbs
W2 --->>> 145 lbs
W1 --->>> 140 lbs

JS Rows 5 x 5
W4 --->>> 95 lbs
W3 --->>> 145 lbs
W2 --->>> 140 lbs
W1 --->>> 135 lbs

TOTAL POUNDAGE
W4 --->>> 11,250 lbs
W3 --->>> 12,250 lbs
W2 --->>> 11,875 lbs
W1 --->>> 11,500 lbs​

The Accessory Lifts:

Standing situps with lat machine
W4 --->>> 60 lbs @ 4 sets x 15 reps
W3 --->>> 60 lbs @ 4 sets x 12 reps
W2 --->>> 60 lbs @ 4 sets x 10 reps
W1 --->>> 40 lbs @ 5 sets x 15 reps

Flat Crunches
W4 --->>> BW @ 2 sets x 20 reps
W3 --->>> BW @ 2 sets x 20 reps
W2 --->>> BW @ 2 sets x 15 reps
W1 --->>> n/a

Reverse Hyperextensions
W4 --->>> 30 lbs @ 2 sets x 15 reps
W3 --->>> 30 lbs @ 2 sets x 12 reps
W2 --->>> 25 lbs @ 2 sets x 12 reps
W1 --->>> 25 lbs @ 1 set x 15 reps​

Diet:

11:40 am --->>> coffee + 2 baegels
2:00 pm --->>> chicken sandwich + pizza slice + apple
5:30 pm --->>> 2 scoops whey (pre-workout) + 3 BCAAs + banana
8:00 pm --->>> 2 scoops weightgainer + 1 BCAA
9:00 pm --->>> salad + weightgainer
11:30 pm --->>> grilled chicken sandwich​

Overall Impression:

good workout....ive reset my rows weight because my form on the JS Rows sucked....

but right now im happy with today;s workout...videos will be pm'ed...​
 
Last edited:
Re: Andalite's Rehab Journal for Strength

al420 said:
The squats are plenty deep. As long as you get below parallel, and you can 'bounce' out of the hole it is fine.
Click to expand...

i actually feel wierd doing partial squats...i NEED to go deep....and i love the hole LOLOL...
 
Re: Andalite's Rehab Journal for Strength

Andalite said:
i actually feel wierd doing partial squats...i NEED to go deep....and i love the hole LOLOL...
Click to expand...

The above vid is far from partial, not sure what Sarge was seeing but the one's he commented on looked good to me as well.
 
Re: Andalite's Rehab Journal for Strength

al420 said:
The above vid is far from partial, not sure what Sarge was seeing but the one's he commented on looked good to me as well.
Click to expand...

oh cool...lets see what the big boss says :)
 
Re: Andalite's Rehab Journal for Strength

al420 said:
The above vid is far from partial, not sure what Sarge was seeing but the one's he commented on looked good to me as well.
Click to expand...
:worried: maybe i sit toooo far in the hole?
 
Re: Andalite's Rehab Journal for Strength

ok this is a slight update before i post my workout for today:

i am going to be changing my accessory lift order of muscles. the new list is as follows:

Monday - abs
Wednesday - back/hams
Friday - triceps, abs

here is it in more detail:

MONDAY
standing sit-ups on lat pull down machine
leg raises
side bends

WEDNESDAY
pull throughs
reverse hypers

FRIDAY
floor skull crushers
leg pull-ins
oblique crunches

volume will vary accordingly.

i thought this would be important incase anyone is wondering why suddnely my progression starts from week 4 instead of 1 lol

onto the workout....
 
Re: Andalite's Rehab Journal for Strength

Week 4 - Wednesday - LIGHT Day

The Basic Lifts:

Olympic Squats 2 x 5
W4 --->>> 160 lbs
W3 --->>> 155 lbs (3 sets)
W2 --->>> 150 lbs (3 sets)
W1 --->>> 145 lbs (3 sets)

Military Press 2 x 5, 1x10
W4 --->>> 120 lbs, bar
W3 --->>> 115 lbs, 75 lbs
W2 --->>> 110 lbs, 70 lbs
W1 --->>> 105 lbs , 65 lbs

Deadlifts 1 x 5
W4 --->>> 280 lbs
W3 --->>> 275 lbs
W2 --->>> 275 lbs
W1 --->>> 225 lbs

TOTAL POUNDAGE
W4 --->>> 4,650 lbs
W3 --->>> 5,600 lbs
W2 --->>> 5,425 lbs
W1 --->>> 5,000 lbs​

The Accessory Lifts:

Cable Pull Throughs
W4 --->>> 60 lbs @ 1 set x 15 reps
W3 --->>> 40 lbs @ 1 set x 15 reps
W2 --->>> 17.5 lbs @ 1 set x 20 reps
W1 --->>> 17.5 lbs @ 1 sets x 15 reps

Reverse Hyperextensions
W4 --->>> 25 lbs @ 1 set x 15 reps
W3 --->>> 25 lbs @ 1 set x 25 reps
W2 --->>> 25 lbs @ 1 set x 15 reps
W1 --->>> 25 lbs @ 1 set x 10 reps​

Diet:

10:40 am --->>> 1 scoop weightgainer + coffee + baegels
2:00 pm --->>> grilled chicken sandwich with swiss cheese and lettuce and mustard
3:00 pm --->>> salad with lots of meat, veggies, nuts and olives
3:30 pm --->>> apple
5:45 pm --->>> 3 BCAA pills with banana
8:00 pm --->>> 2 sccops whey + 1 BCAA pill
9:00 pm --->>> turkey sandwich with swiss cheese and lettuce and mustard and salsa
10:30 pm --->>> salad containing lettuce, brocoli (i love brocoli), black olives (lots), egg whites, chicken, carot, beans, almonds
11:30 pm --->>> protein shake​

Overall Impression:

made some changes to help my progres...hence the drastic drop in poundage LOL

but im happy.....also: vids taken of military press. will be pm'ed soon

peace​
 
Re: Andalite's Rehab Journal for Strength

Sarge_ said:
yeah don't listen to me, i can't even squat :( lol
Click to expand...

oh come on bro...ur mistaking my reply...i didnt mean to diss u in any way dude...im sorry if it came across like that
 
Re: Andalite's Rehab Journal for Strength

believe me bro, i didn't take it in a bad way :) ... i'm just saying for reference, lol

Nice work this week.

Question: Do you warm up, or you're just posting your working weight set(s)?
 
Re: Andalite's Rehab Journal for Strength

Sarge_ said:
believe me bro, i didn't take it in a bad way :) ... i'm just saying for reference, lol
Click to expand...

oh ok sir

Nice work this week.
Click to expand...

thanks....but the week isnt over ;)

Question: Do you warm up, or you're just posting your working weight set(s)?
Click to expand...

im just posting my work sets....i warm-up plenty....lol: i would NEVER touch my target weight without a warm-up which satisfies ME...

thanks for dropping by sir
 
Re: Andalite's Rehab Journal for Strength

Sarge_ said:
Looks good... I'd say that's a push press though with the leg dip and drive you're using.
Click to expand...

thats cool...i don mind calling it a push press :D
 
Re: Andalite's Rehab Journal for Strength

Good vid on the PP. :lmao: I'd heard it described, but never seen it. Apparently most of the people around me live in a cave. They've never heard of 5X5, Push Press, JP Rows, etc. Still on the old Muscle & Fitness, 3 sets of ten. for 40 years.
OK, now what was that pull through. Never seen that before either.
 
Re: Andalite's Rehab Journal for Strength

HiDnGoD said:
Good vid on the PP. :lmao: I'd heard it described, but never seen it. Apparently most of the people around me live in a cave. They've never heard of 5X5, Push Press, JP Rows, etc. Still on the old Muscle & Fitness, 3 sets of ten. for 40 years.
OK, now what was that pull through. Never seen that before either.
Click to expand...

pull throughs can be done in many many ways....

this is the way I like to do them: http://www.youtube.com/watch?v=L9xtVn-CbSU

glad to be of help :)

peace

Andalite
 
Re: Andalite's Rehab Journal for Strength

who's the jackass who walked in front of your camera while you were push pressing?
 
Re: Andalite's Rehab Journal for Strength

silver_shadow said:
who's the jackass who walked in front of your camera while you were push pressing?
Click to expand...

some dumbass frat boy....i was pissed too...especially since he did it on purpose
 
Re: Andalite's Rehab Journal for Strength

Week 4 - Friday - MEDIUM Day

The Basic Lifts:

Olympic Squats
W4 --->>> 275 lbs x 4 reps ; 185 lbs x 10 reps
W3 --->>> 275 lbs x 3 reps ; 185 lbs x 10 reps
W2 --->>> 275 lbs x 2 reps ; 185 lbs x 10 reps
W1 --->>> 275 lbs x 1 rep ; 185 lbs x 10 reps

Flat Bench Press
W4 --->>> 185 lbs x 4 reps ; 135 lbs x 6 reps
W3 --->>> 185 lbs x 3 reps ; 135 lbs x 6 reps
W2 --->>> 185 lbs x 2 reps ; 135 lbs x 6 reps
W1 --->>> 185 lbs x 1 rep ; 135 lbs x 6 reps

Pull-Ups 3 x failure
W4 --->>> 6 + 3 + 3 = 12
W3 --->>> 5 + 3 + 2 = 10
W2 --->>> 7 + 4 + 3 = 14
W1 --->>> 5 + 4 + 3 = 12

TOTAL POUNDAGE
W4 --->>> 6,660 lbs
W3 --->>> 5,870 lbs
W2 --->>> 6,100 lbs
W1 --->>> 5,280 lbs​

The Accessory Lifts:

Floor Skull Crushers
W4 --->>> 50 lbs @ 3 sets x 10 reps

Leg Pull-Ins
W4 --->>> BW @ 1 set x 25 reps

Oblique Crunches
W4 --->>> BW @ 1 set x 20 reps​

Diet:

9:40 am : chicken sandwhich with weightgainer
11:30 am : baegels
1:45 pm : chicken, fish and salad (went for lucnh to a restaurant with the dean of admissions - lots of chinese food)
3:45 pm : apple
5:00 pm : whey + banana
7:00 pm : weightgainer + 3 BCAA
8:30 pm : going out somewhere​

Overall Impression:

first: videos will be pm'ed in a short while

secondly: i did squats 275 x 4 but on rep #3 or #2 some chick called for me and i got distracted like an asshole and didnt go fully a2g. u'll see in the videos.

thirdly: i did my bench press 185 x 4 but on rep #2 i forgot to rip the bar apart. instead i just pushed it in and therefore i got stuck somewhere near lockout. but reps 3 and 4 and 1 were mine and only mine. so it was an improvement from last week for those of u who remember the vids.

fourthly: my bodyweight is stuck at 182 :) and im happy

lastly: it was a good session where everything went as planned.

i forgot to add this a while ago but from now on everything is a PR. week 4 monday was full of PRs. today had a bench PR and i reached my old squat PR which ihavent been able to do off late because of my shoulder problem. so im tres happy :)

time to have a great friday night out

bye bye ppl​
 
Re: Andalite's Rehab Journal for Strength

Week 5 - Monday - HEAVY Day

The Basic Lifts:

Olympic Squats 5 x 5
W5 --->>> 205 lbs
W4 --->>> 200 lbs
W3 --->>> 195 lbs
W2 --->>> 190 lbs
W1 --->>> 185 lbs

Flat Bench Press 5 x 5
W5 --->>> 160 lbs
W4 --->>> 155 lbs
W3 --->>> 150 lbs
W2 --->>> 145 lbs
W1 --->>> 140 lbs

JS Rows 5 x 5
S5 --->>> 100 lbs
W4 --->>> 95 lbs
W3 --->>> 145 lbs
W2 --->>> 140 lbs
W1 --->>> 135 lbs

TOTAL POUNDAGE
W5 --->>> 11,625 lbs
W4 --->>> 11,250 lbs
W3 --->>> 12,250 lbs
W2 --->>> 11,875 lbs
W1 --->>> 11,500 lbs​

The Accessory Lifts:

Standing situps with lat machine
W5 --->>> n/a
W4 --->>> 60 lbs @ 4 sets x 15 reps
W3 --->>> 60 lbs @ 4 sets x 12 reps
W2 --->>> 60 lbs @ 4 sets x 10 reps
W1 --->>> 40 lbs @ 5 sets x 15 reps

Flat Crunches
W5 --->>> n/a
W4 --->>> BW @ 2 sets x 20 reps
W3 --->>> BW @ 2 sets x 20 reps
W2 --->>> BW @ 2 sets x 15 reps
W1 --->>> n/a

Reverse Hyperextensions
W5 --->>> n/a
W4 --->>> 30 lbs @ 2 sets x 15 reps
W3 --->>> 30 lbs @ 2 sets x 12 reps
W2 --->>> 25 lbs @ 2 sets x 12 reps
W1 --->>> 25 lbs @ 1 set x 15 reps​

Diet:

9:45 am --->>> coffee + baegels + protein shake
1:00 pm --->>>slice of peparoni pizza and an apple
3:30 pm --->>> chicken sandwich with swiss cheese
5:30 pm --->>> 2 scoops whey (pre-workout) + 3 BCAAs + banana
8:00 pm --->>> 2 scoops weightgainer + 1 BCAA
9:00 pm --->>> salad + weightgainer
11:30 pm --->>> grilled chicken sandwich​

Overall Impression:

ok lots to talk about today

firstly: no vids possible coz my gym was jam-packed with big football guys

squats were great....i felt fantastic doing them and im very happy

bench was good too.....good form....but im gonna be hanging onto this weight for some more weeks....

js rows: felt great....im so glad ive started doing these and i think resetting the weight was the best thing i did....the carryover of this onto bench is definitely the shit lol

i didnt do any accessories coz this week im taking a break from doing them....they're fucking my deads so ive dropped them for the time being till i get back onto the horse in respect to deadlifts.....i think after DC i burnt myself out on those and now im starting all the way from scratch...

lastly: great workout....ate tons of food tday so im happy....

if i may ask: is it ok for me to consume 1 slice of pizza a day? because if i follwo the exact diet i have layed out above, i get all my cals and its completely economically efficient. what do u think?

on the whole: great session. im happy. oh, and i hope everyone remembers: week 4+ (including week 4) is PR domain...i wont be repeating this :D​
 
Re: Andalite's Rehab Journal for Strength

bro... I'd eat a whole pizza a day if it had no negative effects, LOL... i'm sure a slice won't kill ya :)

how did your total tonage jump ~6,000 lbs?!

Nice job on PR's... feels good to make progress more than once a week, eh!
 
Re: Andalite's Rehab Journal for Strength

Sarge_ said:
bro... I'd eat a whole pizza a day if it had no negative effects, LOL... i'm sure a slice won't kill ya :)
Click to expand...

oh great :)

how did your total tonage jump ~6,000 lbs?!
Click to expand...

when did it jump SIX THOUSAND POUNDS???? :qt: :p

Nice job on PR's... feels good to make progress more than once a week, eh!
Click to expand...

i am actually progressing only once a week. my goal is to make friday's workout a heavy workout, but its not to be counted - even if i am setting a PR. sure a PR is a PR but in order to check my progress sir, all i am considering is monday. monday is the only thing that matters. thats it. :)
 
Re: Andalite's Rehab Journal for Strength

Ohhh, ok... i was comparing fridays tonage with mondays (which is the PR, heavy day...) Got it :) thanks for clarifying!
 
Re: Andalite's Rehab Journal for Strength

Sarge_ said:
Ohhh, ok... i was comparing fridays tonage with mondays (which is the PR, heavy day...) Got it :) thanks for clarifying!
Click to expand...

no probs brother :)
 
Re: Andalite's Rehab Journal for Strength

Way to go on the PRs. :jump: :garza:
re: your poundage. I kinda do the same. My 3rd workout is for heavy maxes, but my 1st & second workouts are my real working one.
 
Re: Andalite's Rehab Journal for Strength

Week 5 - Wednesday - LIGHT Day

The Basic Lifts:

Olympic Squats 2 x 5
W5 --->>> 165 lbs
W4 --->>> 160 lbs
W3 --->>> 155 lbs (3 sets)
W2 --->>> 150 lbs (3 sets)
W1 --->>> 145 lbs (3 sets)

Over Head Press 2 x 5, 1x10
W5 --->>> 125 lbs, bar
W4 --->>> 120 lbs, bar
W3 --->>> 115 lbs, 75 lbs
W2 --->>> 110 lbs, 70 lbs
W1 --->>> 105 lbs , 65 lbs

Deadlifts 1 x 5
W5 --->>> 135 lbs
W4 --->>> 280 lbs
W3 --->>> 275 lbs
W2 --->>> 275 lbs
W1 --->>> 225 lbs

TOTAL POUNDAGE
W5 --->>> 4,025 lbs
W4 --->>> 4,650 lbs
W3 --->>> 5,600 lbs
W2 --->>> 5,425 lbs
W1 --->>> 5,000 lbs​

The Accessory Lifts:

Cable Pull Throughs
W5 --->>> n/a
W4 --->>> 60 lbs @ 1 set x 15 reps
W3 --->>> 40 lbs @ 1 set x 15 reps
W2 --->>> 17.5 lbs @ 1 set x 20 reps
W1 --->>> 17.5 lbs @ 1 sets x 15 reps

Reverse Hyperextensions
W5 --->>> n/a
W4 --->>> 25 lbs @ 1 set x 15 reps
W3 --->>> 25 lbs @ 1 set x 25 reps
W2 --->>> 25 lbs @ 1 set x 15 reps
W1 --->>> 25 lbs @ 1 set x 10 reps​

Diet:

10:40 am --->>> 1 scoop weightgainer + coffee + baegels
2:00 pm --->>> grilled chicken sandwich with swiss cheese and lettuce and mustard
3:00 pm --->>> salad with lots of meat, veggies, nuts and olives
3:30 pm --->>> apple
5:45 pm --->>> grilled chicken sandwhich
6:30 pm --->>> 3 BCAA pills with banana
8:30 pm --->>> 2 sccops whey + 1 BCAA pill
9:30 pm --->>> turkey sandwich with swiss cheese and lettuce and mustard and salsa
10:30 pm --->>> salad containing lettuce, brocoli (i love brocoli), black olives (lots), egg whites, chicken, carot, beans, almonds
11:30 pm --->>> protein shake​

Overall Impression:

of stuff to say

squat - felt good

OHP - felt good. 135 is coming soon :)

deadlifts: these have been giving me problems for some time now. so ive put my wgo aside and im gonna go light and start off from scratch....ill be adding 10 lbs a session....

diet - im happy :) ate tons of food

overall impression: im happy​
 
Re: Andalite's Rehab Journal for Strength

Week 5 - Friday - MEDIUM Day

The Basic Lifts:

Olympic Squats
W5 --->>> 275 lbs x 5 reps ; 185 lbs x 10 reps
W4 --->>> 275 lbs x 4 reps ; 185 lbs x 10 reps
W3 --->>> 275 lbs x 3 reps ; 185 lbs x 10 reps
W2 --->>> 275 lbs x 2 reps ; 185 lbs x 10 reps
W1 --->>> 275 lbs x 1 rep ; 185 lbs x 10 reps

Flat Bench Press
W5 --->>> 185 lbs x 5 reps ; 135 lbs x 10 reps
W4 --->>> 185 lbs x 4 reps ; 135 lbs x 6 reps
W3 --->>> 185 lbs x 3 reps ; 135 lbs x 6 reps
W2 --->>> 185 lbs x 2 reps ; 135 lbs x 6 reps
W1 --->>> 185 lbs x 1 rep ; 135 lbs x 6 reps

Pull-Ups 3 x failure
W5 --->>> 6 + 4 + 3 = 13
W4 --->>> 6 + 3 + 3 = 12
W3 --->>> 5 + 3 + 2 = 10
W2 --->>> 7 + 4 + 3 = 14
W1 --->>> 5 + 4 + 3 = 12

TOTAL POUNDAGE
W5 --->>> 7,905 lbs
W4 --->>> 6,660 lbs
W3 --->>> 5,870 lbs
W2 --->>> 6,100 lbs
W1 --->>> 5,280 lbs​

The Accessory Lifts:

Floor Skull Crushers
W5 --->>> 50 lbs @ 2 sets x 15 reps
W4 --->>> 50 lbs @ 3 sets x 10 reps

Leg Pull-Ins
W5 --->>> BW @ 1 set x 35 reps
W4 --->>> BW @ 1 set x 25 reps

Oblique Crunches
W5 --->>> BW @ 1 set x 20 reps
W4 --->>> BW @ 1 set x 20 reps​

Diet:

9:40 am : bacon, eggs, cheese and coffee
11:30 am : baegels
1:45 pm : chicken, fish and salad (went for lucnh to a restaurant with the dean of admissions - lots of chinese food)
3:45 pm : apple
5:00 pm : whey + banana
7:00 pm : weightgainer + 3 BCAA
8:30 pm : going out somewhere​

Overall Impression:

regular workout.....PRs all over...im happy...well ot quite

this week has been draining like hell.....ive had 4 mid terms, 3 2 hour long meetings, and im making 2 movies which are in pre-production stage ...

so i forgot to do a lot of shit this workout which pissed me off....

for example, i didnt do my shoulder warmup therefore on rep 4 of my squats, my shoulder felt awkward, and i shifted my load and that messed up rep 5.

similarly, i didnt do my leg stretches on monday and wednesday and my bench got fucked when i wnet for a 5RM...i got 4 reps and then on the 5th i got screwed.

next week i am gonna attempt 275x6 and 185x6 making them clean records.

but im glad this week is over and im progressing through week 5 :)

to be honest, im not so upset because my goal is to progress on monday...and as long as im doing that im happy :)

peace

Sentinel

ps: bodyweight has hit 185 :D

also, i shaved my chest and stomach for the first time in my life and im feeling damn wierd....:(​
 
Week 6 - Monday - HEAVY Day

The Basic Lifts:

Olympic Squats 5 x 5
W6 --->>> 210 lbs
W5 --->>> 205 lbs
W4 --->>> 200 lbs
W3 --->>> 195 lbs
W2 --->>> 190 lbs
W1 --->>> 185 lbs

Flat Bench Press 5 x 5
W6 --->>> 160 lbs
W5 --->>> 160 lbs
W4 --->>> 155 lbs
W3 --->>> 150 lbs
W2 --->>> 145 lbs
W1 --->>> 140 lbs

JS Rows 5 x 5
W6 --->>> 105 lbs
W5 --->>> 100 lbs
W4 --->>> 95 lbs
W3 --->>> 145 lbs
W2 --->>> 140 lbs
W1 --->>> 135 lbs

TOTAL POUNDAGE
W5 --->>> 11,875 lbs
W5 --->>> 11,625 lbs
W4 --->>> 11,250 lbs
W3 --->>> 12,250 lbs
W2 --->>> 11,875 lbs
W1 --->>> 11,500 lbs​

The Accessory Lifts:

Standing situps with lat machine
W6 --->>> 70 lbs @ 3 sets x 12 reps
W5 --->>> n/a
W4 --->>> 60 lbs @ 4 sets x 15 reps
W3 --->>> 60 lbs @ 4 sets x 12 reps
W2 --->>> 60 lbs @ 4 sets x 10 reps
W1 --->>> 40 lbs @ 5 sets x 15 reps

Leg Raises
W6 --->>> BW @ 1 set x 25 reps
W5 --->>> n/a
W4 --->>> BW @ 1 set x 20 reps
W3 --->>> BW @ 1 set x 20 reps
W2 --->>> BW @ 1 set x 15 reps
W1 --->>> n/a

Side Bends
W6 --->>> 25 lbs @ 2 sets x 15 reps
W5 --->>> n/a
W4 --->>> 25 lbs @ 2 sets x 15 reps
W3 --->>> 25 lbs @ 2 sets x 12 reps
W2 --->>> 25 lbs @ 2 sets x 12 reps
W1 --->>> 25 lbs @ 1 set x 15 reps​

Diet:

9:45 am --->>> coffee + baegels + protein shake
1:00 pm --->>>slice of peparoni pizza and an apple
3:30 pm --->>> chicken sandwich with swiss cheese
5:30 pm --->>> 2 scoops whey (pre-workout) + 3 BCAAs + banana
8:00 pm --->>> 2 scoops weightgainer + 1 BCAA + yogurt
9:00 pm --->>> salad + weightgainer
11:30 pm --->>> grilled chicken sandwich​

Overall Impression:

PRs all over..

u know, the last time i did 5x5 of anything was during OVT....and during OVT i had maxed out at 155 lbs on squats and 125 lbs on bench....that means that right from day 1 ive been hitting PRs on everything on mondays :)

so im not putting "PR" in blue.....just take everything as a damn PR lol....

im happy with today;s workout....it was good...the bench was difficult..im gonna keep at it for 1 more week and then take 165....but my form has improved drastically...im gonna send the vid in a while...

thats it for today then :)

thanks for reading​
 
Week 6 - Wednesday - LIGHT Day

The Basic Lifts:

Olympic Squats 2 x 5
W6 --->>> 165 lbs
W5 --->>> 165 lbs
W4 --->>> 160 lbs
W3 --->>> 155 lbs (3 sets)
W2 --->>> 150 lbs (3 sets)
W1 --->>> 145 lbs (3 sets)

Over Head Press 2 x 5, 1x10
W6 --->>> 130 lbs, bar
W5 --->>> 125 lbs, bar
W4 --->>> 120 lbs, bar
W3 --->>> 115 lbs, 75 lbs
W2 --->>> 110 lbs, 70 lbs
W1 --->>> 105 lbs , 65 lbs

Deadlifts 1 x 5
W6 --->>> 225 lbs
W5 --->>> 135 lbs
W4 --->>> 280 lbs
W3 --->>> 275 lbs
W2 --->>> 275 lbs
W1 --->>> 225 lbs

TOTAL POUNDAGE
W6 --->>> 4,525 lbs
W5 --->>> 4,025 lbs
W4 --->>> 4,650 lbs
W3 --->>> 5,600 lbs
W2 --->>> 5,425 lbs
W1 --->>> 5,000 lbs​

The Accessory Lifts:

Cable Pull Throughs
W6 --->>> n/a
W5 --->>> n/a
W4 --->>> 60 lbs @ 1 set x 15 reps
W3 --->>> 40 lbs @ 1 set x 15 reps
W2 --->>> 17.5 lbs @ 1 set x 20 reps
W1 --->>> 17.5 lbs @ 1 sets x 15 reps

Reverse Hyperextensions
W6 --->>> n/a
W5 --->>> n/a
W4 --->>> 25 lbs @ 1 set x 15 reps
W3 --->>> 25 lbs @ 1 set x 25 reps
W2 --->>> 25 lbs @ 1 set x 15 reps
W1 --->>> 25 lbs @ 1 set x 10 reps​

Diet:

10:40 am --->>> 1 scoop weightgainer + coffee + baegels
2:00 pm --->>> grilled chicken sandwich with swiss cheese and lettuce and mustard
3:00 pm --->>> salad with lots of meat, veggies, nuts and olives
3:30 pm --->>> apple
5:45 pm --->>> grilled chicken sandwhich
6:30 pm --->>> weightgainer
8:30 pm --->>> BCAAs and yogurt
9:30 pm --->>> turkey sandwich with swiss cheese and lettuce and mustard and salsa
10:30 pm --->>> salad containing lettuce, brocoli (i love brocoli), black olives (lots), egg whites, chicken, carot, beans, almonds
11:30 pm --->>> protein shake​

Overall Impression:

my legs are kinda sore from monday because monday was very difficult and ive been hitting PRs from week 1 on this damn program without even realizing it so i decided to carry over the 165 on squats from last week.

OHP's were good...ive taken vids of both sets....i was itching to take 135 because i knew i was totally ready for it but i guess experience and a little bit of wisdom convinced me to chill and not lift that much. im glad. now next week im gonna be pumped for the workout from monday!!! LOL

ive decided its time i face this deadlift problem head on. im gonna go up by 10 lbs every session till i hit failure at which point ill worry about what to do...doing deads to failure on DC Training has certainly had its toll on me...

good news is that ive gone from 165 to 185 between August 2006 and now and im ahppy :) although im not a bb;er, this is still good news :)

looking forward to friday;s workout.

peace

thanks for reading​
 
Week 6 - Friday - MEDIUM Day

The Basic Lifts:

Olympic Squats
W6 --->>> 295 lbs x 1 rep ; 185 lbs x 10 reps
W5 --->>> 275 lbs x 5 reps ; 185 lbs x 10 reps
W4 --->>> 275 lbs x 4 reps ; 185 lbs x 10 reps
W3 --->>> 275 lbs x 3 reps ; 185 lbs x 10 reps
W2 --->>> 275 lbs x 2 reps ; 185 lbs x 10 reps
W1 --->>> 275 lbs x 1 rep ; 185 lbs x 10 reps

Flat Bench Press
W6 --->>> 185 lbs x 2 reps ; 135 lbs x 10 reps
W5 --->>> 185 lbs x 5 reps ; 135 lbs x 10 reps
W4 --->>> 185 lbs x 4 reps ; 135 lbs x 6 reps
W3 --->>> 185 lbs x 3 reps ; 135 lbs x 6 reps
W2 --->>> 185 lbs x 2 reps ; 135 lbs x 6 reps
W1 --->>> 185 lbs x 1 rep ; 135 lbs x 6 reps

Pull-Ups 3 x failure
W6 --->>> 5 + 3 + 2 = 10
W5 --->>> 6 + 4 + 3 = 13
W4 --->>> 6 + 3 + 3 = 12
W3 --->>> 5 + 3 + 2 = 10
W2 --->>> 7 + 4 + 3 = 14
W1 --->>> 5 + 4 + 3 = 12

TOTAL POUNDAGE
W6 --->>> 5,715 lbs
W5 --->>> 7,905 lbs
W4 --->>> 6,660 lbs
W3 --->>> 5,870 lbs
W2 --->>> 6,100 lbs
W1 --->>> 5,280 lbs​

The Accessory Lifts:

Floor Skull Crushers
W6 --->>> n/a
W5 --->>> 50 lbs @ 2 sets x 15 reps
W4 --->>> 50 lbs @ 3 sets x 10 reps

Leg Pull-Ins
W6 --->>> n/a
W5 --->>> BW @ 1 set x 35 reps
W4 --->>> BW @ 1 set x 25 reps

Oblique Crunches
W6 --->>> n/a
W5 --->>> BW @ 1 set x 20 reps
W4 --->>> BW @ 1 set x 20 reps​

Diet:

9:40 am : bacon, eggs, cheese and coffee
11:30 am : baegels
1:45 pm : chicken, fish and salad (went for lucnh to a restaurant with the dean of admissions - lots of chinese food)
2:45 pm : whey + banana + yogurt
5:00 pm : weightgainer + 3 BCAA + yogurt
8:30 pm : going out somewhere​

Overall Impression:

whoo-hoo.....295 for a perfect A2G squat :) im very happy...and not only do i have eNumbers, i have a vid to show i walk the walk :D

im a little upset with bench because i only got 2 but im happy because i did that with no spot even to help me clean the weight...i did get stuck at midpoint on rep 3 where a spot stepped in to help....the vid will show this..

pull-ups felt great...i am not too happy coz i didn beat my old record but i cant help that unfortunately....

vids will be pm'ed later

thanks for reading

peace

have a great weekend :)​
 
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