Thoughts
Week 1 of this program (3 weeks ago) I did 225 x 8 on bench and now I did 220 x 8. I guess that’s not terrible but it’s frustrating that my strength has either gone down or maintained on everything. I know it’s a slow process with a new program but you’d like to see your strength either gradually go up or at least stay the same. [/quote]
I’ve got similar feelings. 4 weeks ago I did 5x5 at 265, so I figured I’d get more than 6 on 260. I’m going to keep it up and give the program time, but I share your early concerns for both bench and OHP. DL, I’m more excited about.
[/quote]
I feel the total opposite. My bench and OHP are my flagship lifts while DL and squats seem to be going nowhere. =[/quote]
Like I was saying I guess our bodies all react differently. I’m glad to hear you’re having success with your bench and OHP. I hope your squats and deads catch up soon.
Bent Over Barbell Row
125 x 12
125 x 12
125 x 12
125 x 12
Hyperextensions
4x12x25lbs
Hanging Leg Raises
4x15
10 Minute ab circuit
10 minutes cardio
Total Gym time = 80 minutes
Thoughts
This wasn’t a terrible workout but I’m still feeling the effects of being weaker. It was no more than two months ago when I hit 345 x 8 on deads and now tonight I did 305. It wouldn’t be fair to just blame the program since a lot of other people have had great success on here. I think it could be the program, could be me being a bit pessimistic going into this new program or the fact that I cut some carbs. I cut my breakfast carbs in half on training days and on non-training days I cut about 30g of carbs. I didn’t think that’d be significant enough to lose strength.
This weekend I have to make a decision; keep this program as is, tweak it or get rid of it. A lot of people on here have suggested changing the accessory work which is something I may do. I may also go back to doing a modified version of Westside or give Baby Got Back a try. For those who don’t know Baby Got Back is a push/pull program.
So I thought I’d post a few possible reasons as to why I’ve lost strength and see what you guys think. I’m not saying I agree with these but just that they could be possibilities…
A. It’s the program. There’s not enough volume for the main lifts like squat, bench, deads and MP.
B. Not taking in enough carbs. On training days I cut my morning carbs in half and kept everything else the same. On non-training days I’m just doing two meals with carbs; brown rice and two slices whole grain bread with lunch. I’m also still having fruits and veggies. Other than that my diet is the same.
C. Too much cardio. I doubt this could be it. I’m doing cardio 4x a week but 3 of the days it’s no more than 12 minutes and not that intense. On Sundays I do 45 minutes but it’s only at 3.5mph with a 5.5 incline.
D. I’m just a weak SOB, lol.
E. The mental aspect. The fact that I was weary about this program before I started really hurt my gains.
I don’t think anybody on the internet who doesn’t know you and doesn’t train with you will be able to give you any real insight into the reason your lifts aren’t progressing. WRT to deads, I only got 6x355 two weeks ago, but this week while sick I managed 8x390. On the contrary, I’ve lamented my bench and OHP, and now I’m a little disappointed with my squats today. Sometimes something clicks and sometimes it doesn’t. I’m going to stick with it for at least two more cycles to see what the longer term results look like. Was it you I sent the spreadsheet to? How are your trend lines looking?
[quote]JLD2k3 wrote:
I don’t think anybody on the internet who doesn’t know you and doesn’t train with you will be able to give you any real insight into the reason your lifts aren’t progressing. WRT to deads, I only got 6x355 two weeks ago, but this week while sick I managed 8x390. On the contrary, I’ve lamented my bench and OHP, and now I’m a little disappointed with my squats today. Sometimes something clicks and sometimes it doesn’t. I’m going to stick with it for at least two more cycles to see what the longer term results look like. Was it you I sent the spreadsheet to? How are your trend lines looking?[/quote]
Yeah you’re right bro, it was probably silly of me to even ask the questions considering it’s not that simple and there’s a lot more that can play into it other than what I listed.
Yes, I’m the one who you sent the spreadsheet to. Jeez I’ve been so disappointed in my workouts that I haven’t even been checking the sheet. It’s very helpful and I really should use it to its fullest.
Mesocycle 2
Week 1
Day 5 (16)
Standing Military Press
Standing Military Press
3 Warm-up Sets
110 x 5
115 x 5
125 x 11
60-90 seconds rest between sets
Seated DB Shoulder Press
55 x 10
55 x 10
55 x 10
55 x 10
BB Upright Row
80 x 10
80 x 10
80 x 10
80 x 10
DB Side Lateral Raise
25 x 12
25 x 15
25 x 15
25 x 13
Barbell Curl
70 x 12
70 x 12
70 x 12
70 x 12
11 Minute ab circuit
12 minutes cardio
Total Gym time = 85 minutes
Thoughts
Pretty good workout. I was sweating a ton. I tried to up my intensity, which is something that I’ve been lacking a bit. This weekend I have to decide if I wanna continue with this program, tweak it or begin something totally different. I hope everyone has a safe and relatively healthy Memorial weekend.
Squat (ATG)
135 x 6
175 x 5
205 x 3
247.50 x 3
265 x 3
280 x 3
205 x 8
Hack Squat
200 x 12
200 x 12
200 x 12
200 x 12
Leg Extension
100 x 16
100 x 16
100 x 20
100 x 20
Lying Leg Curl
85 x 15
85 x 15
85 x 15
85 x 15
Dumbell Step-up
2 sets with 45s in each hand - didn’t count the reps
13 minute ab circuit
Total Gym time = 75 minutes
Thoughts
My legs got a good burn tonight but unfortunately my squat is really down now. I’m not sure if it’s from what happened last week or the extra day off. I added a set of 8 at the end for good measure. I’m trying to stay patient with this program but I’m pretty sure I’m gonna switch off it soon.
Bench Press
135 x 6
155 x 6
185 x 3
205 x 3
220 x 3
235 x 6 could have been 7 if I had a spotter
170 x 8
60-90 seconds rest between sets
DB Incline Press
65 x 12
70 x 10
70 x 10
65 x 12
Dips
BW+25lbs x 10
BW+25lbs x 10
BW+25lbs x 10
BW+25lbs x 10
Pec Deck Fly
110 x 12
110 x 12
110 x 12
110 x 12
V-Bar Pushdown
85 x 18
105 x 13
105 x 13
105 x 13
10 Minute ab circuit
12 Minute cardio
Total Gym time = 85 minutes
Thoughts
Not much to report. This was a pretty solid workout. I definitely could have gotten at least another rep on bench if I would have had a spotter. I’m still getting used to the new pec deck machine; has a lot more resistance.
You do alot of volume on pretty strict diet. Your not going too see a lot of gains like this. I would cut your vloume in half.
While cuttimg your volume in half you should add in atleast an antagonistic exercise to all your pressing movements or your just flirting with disaster with your shoulders.
bench- 5/3/1
bent over row 4x8
db bench 4x8
db flies 2x15
[quote]FISCHER613 wrote:
You do alot of volume on pretty strict diet. Your not going too see a lot of gains like this. I would cut your vloume in half.
While cuttimg your volume in half you should add in atleast an antagonistic exercise to all your pressing movements or your just flirting with disaster with your shoulders.
bench- 5/3/1
bent over row 4x8
db bench 4x8
db flies 2x15
Focus on getting stronger and with the lifts 1 week go balls out with the bench then next do it for the ohp.
Same with the lower body day.
Hope this helps-- you can check out my log in the ooldman forum.
Fischer[/quote]
Thanks Fischer for the helpful advice, I really appreciate it. I like what you’ve set up for me but the only thing is you think I’d be able to handle rack pulls right after deads?
Yes. You in effect have only 3 working sets for the Deadlift so… Rack pulls are then a good movement to get some blood flowing and you can always play where to start the lift on where your sticking point is and do not take it to failure-make sense?
Remember your assistance exercises are an assistance to help your big lifts go up. I only really go to town on the pulling exercises (pullups,bentovers etc) to help and stay balanced.
[quote]FISCHER613 wrote:
Yes. You in effect have only 3 working sets for the Deadlift so… Rack pulls are then a good movement to get some blood flowing and you can always play where to start the lift on where your sticking point is and do not take it to failure-make sense?
Remember your assistance exercises are an assistance to help your big lifts go up. I only really go to town on the pulling exercises (pullups,bentovers etc) to help and stay balanced.
You have good work in here. [/quote]
That makes sense. Thanks a lot for your helpful posts. BTW, where did you say your journal was located?
Deadlift
155 x 5
225 x 5
240 x 3
290 x 3
305 x 3
325 x 8
60-90 seconds rest between sets
Lat Pulldown
145 x 12
145 x 12
145 x 12
145 x 12
Bent Over Barbell Row
125 x 15
125 x 13
125 x 14
125 x 15
Hyperextensions
4x12x25lbs
Hammer Grip Chins
BW x 8
BW x 9
BW x 9
10 Minute ab circuit
14 minutes cardio
Total Gym time = 85 minutes
Thoughts
I’d say overall it was a pretty good workout. Tomorrow’s workout is gonna suck because it’s going to be about 12-14 hours after this one. On my rows I could use heavier weight but I’m using real strict and concentrated form with almost a second pause at the end of each rep, squeezing my shoulder blades. Let’s hope tomorrow isn’t as bad as I’m expecting. Damn Memorial Day messed everything up!
Mesocycle 2
Week 2
Day 5 (20)
Standing Military Press
Standing Military Press
55 x 6
80 x 6
95 x 3
117.50 x 3
125 x 3
132.50 x 10
97.50 x 8
60-90 seconds rest between sets
Seated DB Shoulder Press
50 x 12
55 x 10
55 x 10
50 x 12
BB Upright Row
80 x 13
80 x 13
80 x 13
80 x 13
DB Side Lateral Raise
25 x 12
25 x 15
25 x 15
25 x 11
Barbell Curl
65 x 15
70 x 12
70 x 12
70 x 11
Hanging Leg Raises
4x15
14 minutes cardio
Total Gym time = 86 minutes
Thoughts
I started this workout about 13 hours after finishing last night’s workout so this wasn’t easy. Although it was actually easier than I expected it to be. The only place I really struggled was on DB shoulder press. Other than that there’s not too much to report.
