Ark94's Workout Log

[ark94]

You shouldn't feel awkward about saying you want to compete. You're not saying you DO compete. You're saying you have an ambition to compete which means you WANT to compete. It's different.

About convincing your parents....let me think. You can always just say that the facilities in the new gym are a lot better. I dunno...it just seems honest and believable you know?

yeah i understand.

only reason i said i needed to convince my parents was because my mom said no. But i hadn't told my dad yet, and i told him on the way home today from the gym and he didn't mind. So were going to talk it over with my mom, and go and see a gym sometime this week, most likely Wednesday and see how it is! I will definitely miss working out with my buddies, but its a sacrifice im willing to make. It will help my concentration a lot more, and this new gym's hours are fucking awesome! open almost 24/7. its sick!

and i will have up todays workout in a couple hours. no video just the written shit =(

 

[ark94]

B1 W3 – Full Body
(weightxrepsxsets)​

OH Squat
12x2 (went very well, the bar was definitely staying in the pocket more reps then before)

OHP
45x5
65x5
75x3
85x2
100x5 (damn it was tough. On a good note Eric’s article REALLY helped!!! My arms do not go far back anymore, maybe just a tad but nearly not as close as they used to go, and it felt really good)
100x5 (strongest set!!!
100x5 (fuck yes!! =D)

Unilateral Press
20x5
30x3
45x5 (tough)
45x5 (tough)
45x5 (not that bad :S)

Pull-ups
7,5,5,3,3 (my pull-ups are weak)

Renegade Rows
12x10
12x10 (damn these are killer but I love them)
12x10

Notes

This may sound dumb because im still a beginner, and I know im a beginner, but on the lifts I have been doing and the Eric’s articles im reading I have really found that I am getting to the point where I can feel if my form is off. Ofc I can’t tell if my form is good, because there are always things wrong with it but I can usually grasp whats wrong. I have learned to really visualize and get the feel of what I’m doing, and know when something is wrong. For example, with my deadlifts, I know they have deteriorated but I wouldn’t say a lot. I fixed up a lot of things, now the one thing that is setting me back, and really always has is my ass raising first. I fixed my approach to the bar, the way I prepare before I lift, and during the lift pulling the weight and going back on my heels really. But I still feel my ass raises way to quickly, and its one of my problems. And on my front squat I see that my form is good, only problem I run into is getting fatigued and dropping my elbows a bit, which forces me to bend a forward and thats not good. I just don’t know how to fix my problems a lot of the time =(

Btw I am very happy with this workout because I hit my goals! I don’t really make big goals and say I want to squat 300 by the end of this year. I have little goals each workout and different goals. Today I wanted to rep on my OHP 100x5x3, and I hit that. I was very happy that I did, and even during the OHP I felt very strong so my goal was achieved a bit surpassed.

 

[ark94]

Ok, minor changes for block 2.



BLOCK 2


Deadlift Emphasis:

• Deadlifts - for the first week, take 225 and do 4 sets of 3 reps i.e. 225x3x4
• Cable Pullthroughs - 3-4 sets of 8-12 reps
• Bulgarian Split Squats - 2-3 sets of 5-7 reps
• Hammer Curls - 1-2 heavy sets of 2-3 reps
• Core Training

Bench Emphasis: (Everything stays the same)

• Bench Press
• Dumbbell Rows
• Unilateral Standing Dumbbell Overhead Press
• Inverted Rows
• Facepulls
• Core Training

Squat Emphasis:

• OH Squat Practice
• Front Squats
• Speed Deadlifts @ 50% of your max. Do 50%x2x7
• Reverse Lunges
• Grip Training
• Core Training

Full Body Training:

• OH Squat Practice
• Overhead Press
• Pull-ups
• Push-ups
• Core Training

I'll go over the plan for weights as you post your workouts for this week.

So just a few little questions.

Tomorrow's workout for the Bulgarian split squats, should i do BW first workout and assess if its easy or not? Or should i take weight right away? Core training can stay as planks correct?

I guess thats all. If you could post what im suppose to do for Bench day that'd be great. I won't have much time again next week because im working all week.

 

[Andalite]

So just a few little questions.

Tomorrow's workout for the Bulgarian split squats, should i do BW first workout and assess if its easy or not? Or should i take weight right away? Core training can stay as planks correct?

I guess thats all. If you could post what im suppose to do for Bench day that'd be great. I won't have much time again next week because im working all week.

Start @ BW. Then take 20 lbs and do 7 reps. If you can get 7 reps simply add weight.

I will post the bench stuff later tomorrow. I need to sleep now...

 

[JDid23]

Good work lately Ark.... I can tell you right now bulgarian split squats can be a battle if you're not used to them... First time i did them i stopped after 5 reps with 20 lb DBs about a year ago even though i could have kept going. I'm sure you'll love them- i just implemented them again for the first time in a long time and can't believe i ever took them out.

 

[ark94]

Good work lately Ark.... I can tell you right now bulgarian split squats can be a battle if you're not used to them... First time i did them i stopped after 5 reps with 20 lb DBs about a year ago even though i could have kept going. I'm sure you'll love them- i just implemented them again for the first time in a long time and can't believe i ever took them out.

Thanks jdid, i'm actually very pumped to try them out, but fuck i couldn't hit the gym today =(

Again i come home after work to nobody being home, no ride to the gym, and having to cook for myself used to the last part though lol


Anyways, some good fucking news. I called Goodlife today, and it IS confirmed that the Ontario powerlifting team trains there, and one of the PERSONAL trainers that comes with the membership i beleve, is an X-Olympian powerlifter!! :O Kick ass.

On top of that, the membership is SOOOO cheap. Its $14 every 2 weeks, or 28 bucks a month! I'm paying around 35-40 right now for my shitty gym that shouldn't even be considered a gym lol, the weights suck.

Anyways im going sometime this week to check out the gym, and hopefully sign up. They even let you record! Hopefully all goes well.

 

[Andalite]

Thanks jdid, i'm actually very pumped to try them out, but fuck i couldn't hit the gym today =(

Again i come home after work to nobody being home, no ride to the gym, and having to cook for myself used to the last part though lol


Anyways, some good fucking news. I called Goodlife today, and it IS confirmed that the Ontario powerlifting team trains there, and one of the PERSONAL trainers that comes with the membership i beleve, is an X-Olympian powerlifter!! :O Kick ass.

On top of that, the membership is SOOOO cheap. Its $14 every 2 weeks, or 28 bucks a month! I'm paying around 35-40 right now for my shitty gym that shouldn't even be considered a gym lol, the weights suck.

Anyways im going sometime this week to check out the gym, and hopefully sign up. They even let you record! Hopefully all goes well.

Wonderful wonderful news!!! I knew it would all work out for you!

 

[ark94]

Wonderful wonderful news!!! I knew it would all work out for you!

Yeah i just can't wait to see what the gym itself looks like. And see how the plates are, hopefully there triangular or w/e so they don't roll when deadlifting.

One thing i forgot to put in my post above. Andalite what do you think about taking advice from these guys? I know your training is probably going to be a ton different then there's, what do you suggest about that part just in general?

 

[Andalite]

One thing i forgot to put in my post above. Andalite what do you think about taking advice from these guys? I know your training is probably going to be a ton different then there's, what do you suggest about that part just in general?

Well, Ark, I would assume that to follow their training you'd have to be a part of the PL team.

I'm not a PL'er and like I mentioned in Josh's log: I don't train to win short term goals and compete in meets. I train for longevity. So my #1 priority is to be injury proof at all times and steady consistent progress so I can lift heavy and hard often and easy. So, yes, my training will VASTLY differ from theirs - mostly because I am Eric's student.

So choose what you'd like to do. In my experience, usually if someone decides to have you in their gym it doesn't mean you have to do what they do - I think you're just paying for their facilities - not the privilege of training with the team.

However, if you do HAVE to train with the team: be cautious. 99% of these idiots don't know what they're doing which is why they spend a huge majority of their time being injured. So be careful.

And let me know if you still need my help. I hope it all works out for you, Ark.

 

[ark94]

Well, Ark, I would assume that to follow their training you'd have to be a part of the PL team.

I'm not a PL'er and like I mentioned in Josh's log: I don't train to win short term goals and compete in meets. I train for longevity. So my #1 priority is to be injury proof at all times and steady consistent progress so I can lift heavy and hard often and easy. So, yes, my training will VASTLY differ from theirs - mostly because I am Eric's student.

So choose what you'd like to do. In my experience, usually if someone decides to have you in their gym it doesn't mean you have to do what they do - I think you're just paying for their facilities - not the privilege of training with the team.

However, if you do HAVE to train with the team: be cautious. 99% of these idiots don't know what they're doing which is why they spend a huge majority of their time being injured. So be careful.

And let me know if you still need my help. I hope it all works out for you, Ark.

Wow i thought my post came out wrong lol. I guess i completely miss-typed everything i wanted to say.

Anyways i don't want to be a powerlifter or anything like that, i just completely agree with your style of training and it works. I love the way you train and the way you got me training, and would never give up. So please do still help me if you would like =D

What i meant was things about the form, and if i ever got to know a few of them. Like if i was squatting, or deadlifting and the trainer told me to do it this way, or change this, or add this in if i am having trouble with 'x'.

I don't want to be injured all my life or be a PL, i just want to keep on lifting and hitting goals in my workouts.
Did if make any sense what i just posted? Not sure if you can catch my drift, its not necessarily there training style just if the trainer ever says anything. I know i don't have to take their advice, and i probably won't i just don't want to come off as a smart ass and a know it all.