Yet Another Old-School Training Journal (YAOSTJ!)

[bishonen]

Yet Another Old-School Training Journal (YAOSTJ!)

I just started Corn's old-school training routine this morning, and I thought I'd post progress here for those interested. Partly because I'm a relatively new guy, and pretty small, so I'm interested to see how this works out for me.

Starting out, I'm a solid 140 at 5'7" tall. That's somewhere between 10-15 pounds higher than what I was at two months ago, but I did stop gaining weight the last few weeks of my first routine.

I'm doing a modification of Frorider's modified workout, to fit my work and school requirements. It goes something like this:

Friday
Seated Shoulder Press 5x5
Squat 5x3
Straight Leg Deadlift 1x20
Seated Calf Raise 2x20

Sunday
Bench Press 5x5
Barbell Curls 5x5
Deadlift 1x20
Standing Calf Raise 2x20

Tuesday
Barbell Row 5x5
Shrugs 5x5
Dips 5x5
Squat 5x5

Done in that order. Two heavy warm-ups, three working sets, and stretching of worked muscle groups afterwards. I'll be doing active recovery on sore muscles.

Here's todays workout (Friday, August 30)

Seated Shoulder Press 65x5,5 85x5,5,5
Squat 120x3,3 140x3,3,3
Straight Leg Deadlift 95x20
Seated Calf Raise 75x20,20

Obviously I'll be going up on every lift next week. I'm trying to find what my working sets should be. I've never done a SLDL, for example, so I just grabbed a random weight I thought would work, and I'll probably bump it a good deal for next time. This will probably go on for the whole first week.

Also, I'm doing the warmup sets at a set 20 pounds lighter than the working set. I'm not worrying about percentages. Goes for all lifts.

Here's to Sunday.

 

[CrimsonKing]

good stuff... keep going and post some pics too!

 

[bishonen]

Pictures and stuff are at http://adytum.net/progress.

Updated once a month.

 

[bishonen]

Sunday, September 01

Bench Press 125x5,5 145x5,5,5
Bicep Curl 20x5,5 30x5,4,2
Deadlift 135x20
Standing Calf Raise 290x20,16

I've never really done biceps curls before, so I was just picking random weights, and all the way. I'll stick with 30 for a while, it would seem!

I've been doings deads at 135 for 8 as a warmup to 1rm's for a while, so I just used that as a starting point. Made it with good form, but I fell over when I was done.

And here's what my hamstrings have to say:

 

[kunta]

for reps this is how i do it like for bench lets say the most i can get for 5 reps is 250 i do
5x185
5x205
5x225
5x245
5x250

and the next wk i bump the poundages of the last 2 sets by 5 lbs
...but i alternated on bench between 5x3 and 5x5 so every month i'd move up 10lbs

 

[The Shadow]

for reps this is how i do it like for bench lets say the most i can get for 5 reps is 250 i do
5x185
5x205
5x225
5x245
5x250

and the next wk i bump the poundages of the last 2 sets by 5 lbs
...but i alternated on bench between 5x3 and 5x5 so every month i'd move up 10lbs

Not efficient - the first four sets are wasted if you v\can d0 250x5

 

[bishonen]

Tuesday, September 03

Squat 120x5,5 140x5,5,5
Bent-Over Row 115x5,5 135x5,5,5
Dip 0x5,5 15x5,5,5
Shrug 20x5,5 40x5,5,5

The squats were tough-ish today. But I pounded them out without a problem!

This was the first time I'd ever done dips, and I had to spend a good 10 minutes trying to figure out how the hell the weight belt goes on. A nearby squatter set me straight. I'll probably try 35 pounds next time.

Shrugs I'd never done before either, so I just grabbed a weight. They were still sore from Sunday anyway.

 

[The Shadow]

good deal!!!

 

[trial0r]

Not efficient - the first four sets are wasted if you v\can d0 250x5

corn - say he can get 250 for 5, how should the sets be laid out then? i know the last 3 should be 5 X 250, but the first 2?

 

[bishonen]

Friday, September 06

Seated Shoulder Press 70x5,5 90x5,5,5
Squat 125x3,3 145x3,3,3
Straight Leg Deadlift 105x20
Seated Calf Raise 80x20,20

I switched from a half seat to a full seat on the shoulder press, and the bar went up for all 5 sets like it wasn't there. The guy who I grabbed to spot me seemed disappointed that he didn't have to do anything! "Aw, c'mon, you could have done more than that!"

It may have just been that my shoulders have been stressed at work, and grew some during the week. Either way, I'm bumping 10 pounds next week, and will see how it goes.

Quads were already fatigued from work, but squatting wasn't too much trouble. The last rep of the last set went up with the worst form I've ever done, ever, for anything. But it went up, and nobody saw me.

My lower back is killing me from the SLDL's, but I got them out sans problems. I'm sure my hamstrings will be complaining later. I may bump 10 pounds again next week.

Calves went out without a hitch. A good workout, all in all.