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.

 

[The Shadow]

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?

wel....the first work set should be for an all out 5 reps...then maybe 4 on the next set and then 3...stay with the weight until 5 reps are done on every set

 

[bishonen]

Sunday, September 08

Bench Press 130x5,5 150x5,5,5
Bicep Curl 20x5,5 30x5,5,0
Deadlift 140x20
Standing Calf Raise 290x20,20

The last rep of the last set on the bench press was pretty much forced, but it still felt great getting 150 up. I'd only ever had it up for a set of 3 before.

Curls suck. 25# is too light and 30# is too heavy. I'll just work on 30# and curl boxes at work in my free time. They're all printed with their weight.

I'm definitely trying more food, because 150 on the bench was pretty tough, and I do not want to stall out next week at 155. Been drinking milk like I drink water recently.

 

[The Shadow]

great job - be SURE to pound down at least a third of daily calories right after your wo

 

[bishonen]

Tuesday, September 03

Squat 125x5,5 145x5,5,5
Bent-Over Row 120x5,5 140x5,5,5
Dip 10x5,5 25x5,5,5
Shrug 30x5,5 50x5,5,5

As the weight gets heavier, I'm starting to hate squats.

be SURE to pound down at least a third of daily calories right after your wo

I'll definitely start doing that on Friday, thanks!

 

[bishonen]

Friday, September 13

Seated Shoulder Press 80x5,5 100x5,5,5
Squat 130x3,3 150x3,3,3
Straight Leg Deadlift 105x20 110x10
Seated Calf Raise 80x20,20

I started off the day with a horrible time at work, at the end of an exhausting week at work that left me completely sore and tired, especially my shoulders and legs, with the added benefit of completely fatigued muscles and a really pissy outlook on life.

And I had a stomach ache too. But I stomped the 150 squat, which I didn't think I'd come close to finishing.

Shoulder presses felt about right, but I read the wrong numbers out of my training log (oops!) for the deadlift and calf raise. I'm not worrying too much about it. Once I realized the mistake I did what I could, but I didn't have a lot left in me at that point. I'll bump 5# from the weight I was supposed to do this week on the deadlift, and tough it out.

 

[bishonen]

And I finally started active recovery (slow to order bands)

Ate at ton when I got home too.

Question, though. I just bought some creatine (for the dextrose / whey / ALA / creatine drink) and was thinking I should wait until I'm done with this routine before I start it. See what kinds of gains I make unaided and such. Any thoughts?

 

[The Shadow]

start it now.

Most people that tried thr routine were natty but were on creatine...etc.

 

[bishonen]

Sunday, September 15

Bench Press 135x5,5 155x5,5,5
Bicep Curl 20x5,5 30x5,5,3
Deadlift 145x20
Standing Calf Raise 310x20,20

Again my training partner didn't show up, so I had to ask around for a spotter on the bench. The guy I had for the first two working sets was the perfect spotter. Point-blank he told me "I'm not going to touch the bar unless you're in trouble."

Of course, he left, and the guy I had on the third set wouldn't take his hands off the bar. But with how solid I was on the first two sets, I'm not going to worry too much about it.

I was actually surprised, since I'm still recovering from my Friday and Saturday. But I'm not the least bit sore, which is a first. Is dancing considered active recovery?

 

[bishonen]

Tuesday, September 17

Squat 125x5,5 145x5,5,5 150x5
Bent-Over Row 125x5,5 145x5,5,5
Dip 15x5,5 35x5,5,5
Shrug 40x5,5 60x5,5,5

Finishing up 'I'm a complete idiot' week, I read the wrong weight for squats, and forgot my gloves, so my hands are absolutely killing me. I'll pay more attention next week.

 

[bishonen]

Friday, September 20

Seated Shoulder Press 85x5,5 105x5,5,5
Squat 135x3,3 155x3,3,3
Straight Leg Deadlift 115x20
Seated Calf Raise 85x20,20

Everything was all laid out in my training journal before I even walked into the gym. Not making stupid mistakes this week.

 

[bishonen]

Sunday, September 22

Bench Press 140x5,5 160x5,5,5
Bicep Curl 20x5,5 30x3,4,4
Deadlift 150x20
Standing Calf Raise 310x20,20

My second set on bench was weak after a bad first rep, but I got it up. I'm amazed.

No idea what's up with my biceps.

Deadlift was easy this time around!

 

[bishonen]

Tuesday, September 24

Squat 135x5,5 155x5,5,5
Bent-Over Row 130x5,5 150x5,5,5
Dip 20x5,5 40x5,5,5
Shrug 45x5,5 65x5,5,5

My ass was "I think I'm going to cry" sore, but I still beat the 155 squat. I'm happy.

 

[BodybuildingUniverse]

Great job on the progress!

 

[bishonen]

Weighed in at 140 yesterday, 150 this morning, 145 this afternoon. I'm averaging that to 145. My diet's been all over the place, and I was really lean two weeks ago, but I'm fatten.. getting back on track now.

Updated pictures at http://adytum.net/progress

 

[bishonen]

Friday, September 27

Seated Shoulder Press 90x5,5 110x5,5,5
Squat 140x3,3 160x3,3,3
Straight Leg Deadlift 120x20
Seated Calf Raise 90x20,20

I'm squatting 160

 

[The Shadow]

be patient - the squats will suddenly jump by like 10 pounds...

 

[JDarty6173]

bishonen... Looks like this program is working really well for you...Great job.. Its always extremely motivating to see your poundages take a sudden jump....

 

[bishonen]

be patient - the squats will suddenly jump by like 10 pounds...

Unless you're clumsy and break/sprain one of your toes.

I'll see how this really affects me on Sunday morning.

 

[bishonen]

Sunday, September 29

Bench Press 145x5,5 165x5,3,2
Biceps Curl 20x5,5 30x5,5,5
Deadlift 155x20
Standing Calf Raise 310x-

Finally hit a plateau on my bench press, which I was getting worried wasn't going to happen.

After 5 weeks I beat the biceps curl.

Deadlift went up like it wasn't there for all 20 reps.

And in my continuing efforts to NOT TEMPT FATE, since that's worked so poorly for me in the past, I skipped the calf raises. I'll just wait until my toe is healed before I mess around with anything so potentially injurious.

 

[bishonen]

Tuesday, October 01

Squat 140x5,5 160x5,5,5
Bent-Over Row 135x5,5 155x5,5,5
Dip 25x5,5 45x5,5,5
Shrug 50x5,5 70x5,5,5

I hate shrugs.

When doing squats, someone walked up to me and asked if 'doing them like that hurts your knees.'

"Nope. "

 

[bishonen]

Friday, October 04

Seated Shoulder Press 95x5,5 115x5,5,5
Squat 145x3,3 165x3,3,3
Straight Leg Deadlift 125x20

No problems today. Shoulders feel strong. Still laying off the calf work because of my toe.

 

[bishonen]

Sunday, October 06

Bench Press 145x5,5 165x5,5,5
Biceps Curl 20x5,5 35x2,2,2
Deadlift 160x20
Standing Calf Raise 310x-

Ran into 'the perfect spotter' again this morning, since my training 'partner' didn't show up. He didn't even have to touch the bar, since I ran through all three sets of 165 without a problem.

I'm not sure if I should be laughing or crying at my biceps.

And.. I feel like I could easily be pulling 10-15 pounds higher on the deadlift, but I'll probably do the slow build upwards rather than jumping around.

Still laying off the calves because of my toe. Hopefully I'll be able to hit them this Friday.

 

[bishonen]

Tuesday, October 08

Squat 145x5,5 165x5,5,5
Bent-Over Row 140x5,5 160x5,5,5
Dip 30x5,5 50x5,5,5
Shrug 55x5,5 75x5,5,5

I still hate shrugs.

Squat is still going up fine.

Dips are becoming a full upper-body, hissing-and-spitting all the way up event. Love 'em.

 

[Tarheel]

Dude, this rocks!!!!!

I'm looking for a new routine in about 3 weeks, I'm thinking either this one or some sort of powerlifter style routine...

 

[The Shadow]

Nice job

 

[bishonen]

Friday, October 11

Seated Shoulder Press 100x5,5 120x5,5,5
Squat 150x3,3 170x3,3,3
Straight Leg Deadlift 130x20

Shoulders still feeling strong, and the squat was pretty easy. Maybe it's the creatine?

 

[bishonen]

Sunday, October 13

Bench Press 150x5,5 170x5,3,3
Biceps Curl 20x5,5 35x2,2,2
Deadlift 170x20
Standing Calf Raise 310x-

Failed on the last two sets of the bench, though I got them up with a spotter. Just not counting the spotted reps. Hopefully I'll be able to push it by myself next weekend.

Hated on my biceps, then decided to bump 10 pounds over my poundage last week on the deadlift. Got it up, with a brief pause at rep 18. I have to watch my shoulders though, I wasn't pulling them up all the way at the top of the motion.

Scary considering I was doing 1RM deadlifts at 190 pounds less than 2 months ago, and almost injured both my knees trying to pull 225 around August 16th.

 

[The Shadow]

nice FUCKING job!!!!


EXCELLENT!!!

 

[bishonen]

Tuesday, October 15

Squat 150x5,5 170x5,5,5
Bent-Over Row 145x5,5 165x5,5,5
Dip 35x5,5 55x5,5,5
Shrug 60x5,5 80x5,5,5

If I were gauging by soreness, I would say I'm well on my way to having the ass of a god.

Dips are getting tougher, and absolutely destroy my entire upper body. My Shoulders, pecs, and sternum ache after each set.

And I still hate shrugs. Harumph.

 

[coolcolj]

Here's a tip for a god-like ass, pause at the bottom of a squat for 3-5 secs before exploding up

ass to floor type squat though

 

[bishonen]

ass to floor type squat though

You say that like there's another kind!

 

[coolcolj]

Just look aorund in any gym and you'll see another type of squat

 

[StRoNg_WoN]

Great progress man! Keep us all posted...

 

[bishonen]

Friday, October 18

Seated Shoulder Press 105x5,5 125x5,5,5
Squat 155x3,3 175x3,3,3
Straight Leg Deadlift 135x20

I'm now doing shoulder presses without a spotter in one of the perpetually unused squat racks. It actually works really well, because I can position the bar in front of my body for the liftoff and do it by myself, whereas on the piece of equipment for shoulder presses, the bar is positioned behind the neck. There was no way I could get it into place by myself - I always felt like I was going to cry just trying to push it up. My left shoulder seemed like it was going to be torn apart..

SLDL was nothing, finished the set in less than a minute. Thinking about bumping 10 pounds next week.

 

[bishonen]

Sunday, October 20

Bench Press 150x5,5 170x5,4,3
Biceps Curl 20x5,5 35x4,3,4
Deadlift 175x20
Standing Calf Raise 310x-

Guess I really did hit a plateau on my bench this time!

 

[bishonen]

Tuesday, October 22

Squat 155x5,5 175x5,5,5
Bent-Over Row 150x5,5 170x5,5,5
Dip 40x5,5 60x5,5,4
Shrug 65x5,5 85x5,5,5

My whole pectoral girdle felt like it was going to be ripped apart on dips.

I could barely hold onto the 85 pound dumbells.

I guess this is the close of 8 weeks. I could go another week because of the three days I messed up everything. I also kinda want to finish the 170 bench..

Otherwise I'll give it a week and start on a new routine. Which keeps the basics of this one intact, by the way.

 

[The Shadow]

well.....you should really switch to something different like a one body part per day with say 9-12 sets on each bodypart spread out over three exercises