5/3/07
Rest/Cardio
2 hours of light basketball and badminton. I never realized badminton worked so much on the forearm, now my right forearm is rather fatigue =[
Spiderman 3 in 4 hours =]
5/4/07
Strength/Hypertrophy
A1 Incline DB Press 3x8 @ 55lb,60lb,55lb
A2 DB Upright Row 3x8 @ 40lb
- Wrist almost gave out during 2nd set of DB Press (I regretted playing badminton) so I switched back to 55lb
B1 BB Reverse Curl 3x8 @ 50lb
B2 SkullCrusher 3x8 @ 70lb
*Wrist keeps giving out after 5> reps on reverse curl so I had to cheat a little
C1 Stiff-Legged DL 3x8 @ 135lb,145lb,150lb
C2 Leg Raise
*decided to start off low with SDL weight because I haven’t done them in a while.
I had to do SDL last today because all the platforms were taken and my time was very limited so I couldn’t wait for it. What pissed me off today was this guy doing DB Curl in a CAGE just because there’a mirror in front of him there…WOW.
Weight: 170.3lb
Drinking post-workout shake. Multivit finally arrived today =] Then mm more poptarts.
Yesterday
5/5/07
Cardio
1 Hour of basketball
Shoulder/Tricep really sore from previous workout! Haven’t felt soreness like this in a while. I like it!
5/6/07
Explosive Day
A1 6x3 Explosive Lunges @ 25lb/Dumbell
A2 6x3 Explosive Sit-up(on machine) @ 100lb
B1 6x3 Explosive BB Bench @ 115lb
B2 6x3 Explosive Seated Lat Row @ 90lb
C1 6x3 Explosive BB Curl @ 30lb
C2 6x3 Explosive DB Tricep Extension @ 20lb
What a day! Tricep is so sore!
Weight: 172.4lb (yes! progress!)
thought about any russian cycles yet?
ex: smolov squat routine, or conrad garm’s 14 week deadlift peaking cycle or PTP like bench cycle?
You might want to make some short term goals so you don’t become discouraged. Also, enter a contest as soon as possible. Don’t wait until you get a certain total.
[quote]That One Guy wrote:
thought about any russian cycles yet?
ex: smolov squat routine, or conrad garm’s 14 week deadlift peaking cycle or PTP like bench cycle?[/quote]
those sound interesting. where can i find them?
i was thinking of westside once im done with this cycle!
[quote]Krollmonster wrote:
You might want to make some short term goals so you don’t become discouraged. Also, enter a contest as soon as possible. Don’t wait until you get a certain total.[/quote]
that’s a great idea! i forgot about that. I will be thinking about that tonight.
[quote]MAS50 wrote:
I thought squats were also part of powerlifting competitions?[/quote]
Push-pull meets are more fun, by and large, and they have the added benefit of ending before 2AM.
5/7/07
Rest…
168lb
=[
5/8/07
Maximal Strength
A1 5x3 Squat @ 215lb +9.3%
A2 5x3 Lying Leg Curl @ 120lb -7.7%
B1 5x3 Bench @ 185lb +5.7%
B2 5x3 Seated Row @ 130lb +0.0%
C1 5x3 Barbell Curl @ 75lb +6.7%
C2 5x3 Reverse Grip Tricep @ 120lb
I wonder why no one likes doing full squat. ass to ground…feels great! I had a knee pain from yesterday when i played basketball, so i was a little worried today.
Weight: 173.6lb
5/9/07
Endurance Day
One hour of intense basketball followed by:
A1 2x25 Military Press @ 50lb
A2 2x25 Seated Lateral Row @ 80lb
B1 2x20 EZ-Bar Curl @ 35lb
B2 2x25 DB Tricep Extension @ 40lb
***I’ve always had trouble stimulating my bicep in an arm workout. Today is the first time I did standing EZ-Bar Curl and I fel so much on my bicep(I always do standing curls with barbell). I will have to do more of that from now on. O
Weight: 175lb (breakthrough!)
5/10/07
15min shooting basketball around for cardio.
Weight: 176.3lb
**just bought the book supertraining by Mel Siff. Can’t wait till it arrive!
5/11/07
Strength/Hypertrophy
A1 Incline DB Press 3x8 @ 55lb,60lb,60lb
A2 DB Upright Row 3x8 @ 45lb
- Anyway I can increase my wrist strength? I have no problem benching the dumbells but its too heavy for my wrist so i can’t go heavier.
B1 BB Reverse Curl 3x8 @ 50lb
B2 SkullCrusher 3x8 @ 70lb
*Skullcrusher hurts my wrist…
C1 Stiff-Legged DL 3x8 @ 150lb
C2 Leg Raise
And then I played some basketball…which i REGRETTED because my legs were hurting so much after.
I dont feel soreness anymore, even though im bumping up the weight. Maybe not enough??
Weight: 176.3lb
5/12/07
Cardio
2 Hours of basketball
I’m rarely sore, i don’t know why! I think it’s a bad sign!
5/13/07
Explosive Day
A1 6x3 Explosive Jump Squat @ 65lb
A2 6x3 Explosive Sit-up @ 35lb Plate
B1 6x3 Explosive BB Bench @ 120lb
B2 6x3 Explosive 1/2 Chin-Up @ BW
C1 6x3 Explosive DB Preacher Curl @ 20lb
C2 6x3 Explosive DB Tricep Extension @ 20lb
I switched up the exercises because I came home over the weekend for Mother’s day and my equipment at home was limited. I realized that I have almost forgotten what a great feeling it is to be lifting by myself in the dim garage of mine, with the fresh breeze coming in compared to the crowded gym at my school. Today was rather nostalgic…
5/15/07
Maximal Strength
A1 5x3 Squat @ 225lb
A2 5x3 Lying Leg Curl @ 120lb
B1 5x3 Bench @ 195lb
B2 5x3 Seated Row @ 140lb
C1 5x3 Barbell Curl @ 80lb
C2 5x3 Reverse Grip Tricep @ 130lb
Whenever I do curls of any sort, the part of my forearm above my wrist hurts and stings a lot after i complete the set and let of the weight. does anyone know why this happen??
weight: 176.6
Woops, I’ve been too busy lately to update.
Anyway, I ended the Quattro Dynamo today at 174lb. I will be deloading in the next 5 days and then test my max.
After that, I’ll begin cutting. Currently writing my program for 3 weeks of fatloss.
If you have’nt been to a meet yet I would suggest going to one simply to get experience or at the very least to watch and observe some experts. I competed at powerlifting at a weight of 160lb, Squat-450X3, Bench-320, Deadlift-515. At one point I reach a plateau on my bench press at 225. I began a full body workout,
Day 1:
Squat
Incline bench
Leg curls
Tricep Ext.
Hammer Curls
Lat Pull down
Abs
Day 2:
Leg Extensions
Dumbell Fly (Flat bench)
Good Mornings
Shoulder Press
Barbell Curls
Lat Pull Downs
Abs
Day 3:
Repeat Day 1
I performed this workout for 8 weeks, the first two weeks were done with 2x12, followed by 2x10 on weeks 3 and 4, then 2x5 weeks 5 and 6, and 2x5 negatives (only on squat and in. bench).
I started off at a humiliatingly easy weight and increased in increments of 20 pounds on squats and 10 pounds on bench, by the end of the 8 weeks I busted through the plateau of 225x1 to 250@5x5. My deadlift also increased from 400 to 480. Not saying you will have the same results, but it may be worth a try. Good luck.
Doh,
No updates lately, how’s the training going?