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My Training Journal
- Thread starter ExtraMile
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artificialaspirations
New member
I vote 5x5, 5/3/1 or try some westside. The speed work will help you deload your frame and let you heal up better than heavy, heavy, heavy will. Not to mention, it is different and you will likely respond. It will teach you explosive strength which will get you driving through those sticking points. No workouts on consecutive days if you're training for strength.
And as always...patience grasshopper. Good things come to those who wait.
This board is a tough environment to be in...I know you want the whole world yesterday like everybody else, but please remember: Compete with yourself. Everyone's different. Whatever you do, don't compare yourself to a bunch of grown men who have been lifting for 15yrs and using steroids. You are a natty 15 year old. You will take off...you're gonna be superman by the time you're 18. Stay the course. It is a marathon, not a sprint. You'll get there. Stay stong, stay healthy.
patience... I need more of that lol.
I dont really want to do 5x5. I havnt looked into westside yet but I will do. Anyway Im thinking of doing something like this, I tryed to keep it simple with only 3-4 exercises each day and yes it is alot of differant exercises but when pyramiding up I will only be hitting 1 max set so for all except the benchpress there will only be 1 or 2 main working sets. I want to stay consistent, up until my injury this template was working great for me and I think it was the injury that fucked it all up for me, it made my workouts in consistent and I have to admit benchpress got most of my attention.
Deadlift day:
deads 5x5 pyramid up
chins 3-4 sets with bodyweight
1 arm row 2 high rep sets
weighted hypers 3 sets of 10
Bench Day:
benchpress 1x3 5x5
bent over BB row 4x6-12
dumbell presses 3-4x4-10
rear delts 4x10-30
Squat Day:
Olympic Style Squat 5x3 pyramid up
Front Squat 3x8
RDL 3x10-15 or GM 3x6-10
Leg Press 3x20
Military Press Day:
Standing BB Military 5/3/1 method *
Deep Dips 3-5 sets with bodyweight
Upright Row 3x10
Overhead DB Extension 4x6-8
*I am thinking of doing something like whats said in the 5/3/1 ebook for military only because no matter what I do I cant keep up 5lbs a week increase or even 5lbs every 9 days, however I can manage 5lbs every 7-9 days but 2 reps less, so Im gonna do it like that and just be happy with the very slow progress.
One of my new years resolutions was to start hitting my abs hard so I will do some ab work each week. And calves will be worked mondays and fridays with 3-6 sets.
Does anyone have any opinions on that? Im hoping muscle memory will help get my oly squat back up to 235+ and deadlifts back up to 300+...
Today - easy morning workout.
Benchpress:
88 x 5
116 x 5
138 x 5
154 x 1 paused
176 x 1 paused easy!
187 x 1 paused still pretty easy! PR
Incline DB Press
66's x 10 PR
72's x 6 PR
Cable Crossover
25lbs on each side x 17 PR
Bent Over BB Row first time in 4 months due to injury
132 x 12 PR
138 x 10
143 x 8
149 x 6 PR
121 x 12 (underhand)
Hanging Leg Raise
12
11
15 (knees bent)
Ab Wheel
3 sets of 10 slow rolls
easy workout, nothing to failure, not many work sets for chest, practised some pause benching and was nice to hit my competition weight 2 weeks out, I think Im gonna go for 187 or maybe 192 in the competition, and I need 182 to qualify. I think I should hit that pretty easy and it was a long pause I took, I got the 176 set on video but couldnt video the 187 because someone came over and needed to use the bench I was using to put my camera on.
The only reason I was PR'ing my incline and crossover was because my bench wasnt very hard so I was stronger on them than usual.
Video's:
YouTube - Incline DB Presses 66's x 10 @15y.o
YouTube - Incline DB Presses 72's x 6 @15y.o
P1070094.flv video by racing_nut - Photobucket
Benchpress:
88 x 5
116 x 5
138 x 5
154 x 1 paused
176 x 1 paused easy!
187 x 1 paused still pretty easy! PR
Incline DB Press
66's x 10 PR
72's x 6 PR
Cable Crossover
25lbs on each side x 17 PR
Bent Over BB Row first time in 4 months due to injury
132 x 12 PR
138 x 10
143 x 8
149 x 6 PR
121 x 12 (underhand)
Hanging Leg Raise
12
11
15 (knees bent)
Ab Wheel
3 sets of 10 slow rolls
easy workout, nothing to failure, not many work sets for chest, practised some pause benching and was nice to hit my competition weight 2 weeks out, I think Im gonna go for 187 or maybe 192 in the competition, and I need 182 to qualify. I think I should hit that pretty easy and it was a long pause I took, I got the 176 set on video but couldnt video the 187 because someone came over and needed to use the bench I was using to put my camera on.
The only reason I was PR'ing my incline and crossover was because my bench wasnt very hard so I was stronger on them than usual.
Video's:
YouTube - Incline DB Presses 66's x 10 @15y.o
YouTube - Incline DB Presses 72's x 6 @15y.o
P1070094.flv video by racing_nut - Photobucket
Last edited:
artificialaspirations
New member
not enough squatting imo
last time I admit I asked for your advice but kinda threw it back in your face and Im sorry for that. Im starting to think for myself and do what I know my body works well with, that is the reason for keeping this template even though I have done it for 5 months already. SaiBoT told me to get my head straight and not let other peoples shit get to me and Iv not spoke to him for a while because he is probably busy with his gym. I wasnt really asking for specifically your advice, when I asked if anyone had opinions I was just looking for other peoples' input to see what thought, and then when I asked what I should do instead of pyramiding I was asking AA because he was the one that said he though I didnt do enough squats.
baring in mind apart from my military press I am still making good gains from ramping up to one main work set for my main lifts, I wouldnt mind your opinion on the routine I posted saying I was thinking of doing.
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