Coach Poliquin's German Volume Training (http://www.bodybuilding.com/fun/luis13.htm)

Tomorrow I will be starting Coach Poliquin's German Volume Training (GVT) and I will be keeping a journal for this simple program - which I tend to gravitate towards - it involves 10 sets of 10 using 2 compound lifts per session with some supplementary work to cap things off.

The tempo is a slow one - 4020 - I never played around with my tempo much before so I think this will work favourly, it will be a new training method to my body. Over the course of the last 12mths or so I’ve used a 10X0 tempo %95 of the time, which will probably always be my main tempo.

This type of training will also give my connective tissues, ligaments and all that fancy stuff some time to catch up to my muscle strength and neural efficiency. I've had some minor strains and pulls over the course of the last 12mths.

Diet

My diet will also be simple - Consisting of 3 meals a day and 3 protein shakes with greens+ and 2 fish oil caps between meals. I might add some BCAA's among the mix also in a few weeks.

- Each meal will consist of 50-60g of protein with a side of veggies.
- Each shake will be about 40g of protein and 1tsp of greens+.

/Peri/Post workout Nutrition

- During my workouts i will be sipping on 40g of protein and again i might add some BCAA into the mix soon.

- Post workout will usually be some fruit and oats along with a serving of protein of course.

Tommorrow i will be taking some measurements on my legs, arms, chest and waist. I also have a bodyfat caplier which i will "attempt" to get my bodyfat %.

My goal is to get alittle leaner while still improving strength levels and work capacity.

Until tommorrow. :cool:

This should be interesting, I'll keep my eye on it! Good luck!!

Thanks Chris. :)

Here's my stats - i'm not all that use to taking measurements so there might be some human errors.

They were taken first thing in the morning:
Height - 6'
Weight - 220lb
Right arm - 14.5inchs (unflexed)
Right forearm - 13inchs (unflexed)
Right wrist - 7.5inchs (unflexed)
Right mid thigh - 25inchs (unflexed)
Right Mid calf - 16.5inchs (unflexed)
Waist - 37.8inchs (unflexed)
Neck - 16.2inchs (unflexed)

That's about all i could think of - i'm pretty new to stats so i have no idea how they look or compare to others. I never took my bodyfat % because that's just a mess - i can't seem to get that down at all.

First session later today. :)

Well i kinda of started GVT - i could only manage a few sets. I should of seen it coming, i literally hate slow tempo's like that its just too boring.

So, i'm going back to my original plan after my last strength cycle. It will be fullbody and i already have the set/rep schemes down on paper but has with the excercise selection that will be decided has i go.

I will be using upper/lower pairings for the most part.

eg.
A1: Back squat
A2: BB curl
B1: Bench Press
B2: Leg curl
C1: BB row
C2: Lying tricep extensions

I will also be throwing in some occasional rotational excercises and rotator cuff excercises has well.

Most of my set/rep schemes with fall in the 24-36 range per excercise with an occasional set/rep scheme of 36-50.

Onto the fullbody! :D

...i literally hate slow tempo's like that...
So do I.

:lol: I tried volume training (Gironda style, more or less implemented correctly :eek:) a long time ago and I had the same complaint. It was hard as hell but it was so repetitive that I almost immediately got bored.

:gl: Great stats. I'd suggest taking the arm, forearm, thigh, and calf flexed though as it will be much easier to quantify progress. I'd also move the tape up to the highest and widest point of your thigh (probably directly under the butt cheek).

Great stats.
Agreed, I meant to mention this earlier! :tucool:

Thanks guys - yeah i'm not a slow tempo guy. :lol:

Bring the POWER baby! :D

I'd also move the tape up to the highest and widest point of your thigh (probably directly under the butt cheek).

Is that about even with where the thigh meets the groin? Basically, the highest point you can get the tape?

Is that about even with where the thigh meets the groin? Basically, the highest point you can get the tape?
Yes, but level on the thigh, of course. Use a mirror and play around a bit down there. :whistle:

You play away chic :lol:

June 29th

90s RI between pairings

A1: SLDL - 4x6@264
A2: Tricep pressdowns - 1x6@110, 3x6@120

B1: BB rows - 4x6@143
B2: Flyes - 4x6@50

C1: Hack squat - 1x6@176, 1x6@187
C2: Hammer curls - 2x6@40

Cut the last pairings short and i'm glad i did my knee is still healing.

July 3th

90s RI between pairings

A1: Gironda neck press - 3x8@132
A2: Pullthroughs - 3x8@110/120/130

B1: Pulldowns - 3x8@150/160/170
B2: Narrows - 3x8@110/132/143

C1: Lowerbody russian twists - 3x8
C2: Lying external rotations - 3x10@20

Canada I can just imagine you on set number one rep number three of GVT and saying, "Oh fuck this!." :lol:

Hey man, do what makes you happy. Lifting is to be enjoyed. :nod:

Canada I can just imagine you on set number one rep number three of GVT and saying, "Oh fuck this!." :lol:

Hey man, do what makes you happy. Lifting is to be enjoyed. :nod:

Yeah, something like that. :D

July 5th

90s RI

A1: RDL - 2x6@270
A2: Pressdowns - 2x6@120

Motivation levels were very low so i decided i needed yet another new program.... :D

July 7th - Westside Barbell Template

http://www.elitefts.com/documents/template.htm

This is how i interpreted the template any suggestions and/or tips are welcome.

A. Speed box squat - 10x2@154
B1: GHR - 3x5@bodyweight (partial reps)
B2: BB Steups - 3x5@132/143/154
C1: Slant board situps - 3x15@25
C2: Back extensions - 3x12@25

Motivation levels were much better.

Motivation levels were very low so i decided i needed yet another new program.... :D


You and Wamsutta need to form a support group! :D

It never went very far mannish the motivation is back. :D

I just made up some boards for the board presses - one is about 3inchs thick and the other 7.5inchs. The smaller one i will just put under my shirt while lying on the bench the other i will just lay on my chest, i done a few reps its pretty wide so i think it should stay on my chest good enough.

I was talking about the program switching. :) He posts that he does it about every other week.

Just kidding around.

Just kidding around.

Yeah...........sure. :nono:




























:moon:

http://smiley.onegreatguy.net/hello.gif

http://smiley.onegreatguy.net/muscle.gif

http://smiley.onegreatguy.net/wave.gif

My my what muscles you have Justitia. :D

Westside huh? Cool, I'll be watching with interest. (If you stick with it that is!)

This is what i'm thinking of doing this week - i will be changing the set/rep schemes on all the accessory excercises regularly.

Sunday - Dynamic Bench effort

A. Speed Bench press - 8x3@~%55 of 1RM
B. 7.5inch board press - 5x5
C1: Military Press - 5x5
C2: Pulldowns - 5x10

Monday - Max effort squat/deadlift

A. Goodmorning or power squat - Max Effort
B1: Pullthroughs - 5x10
B2: Split squat - 5x10
C1: Hanging leg raises - 5x8
C2: External rotations - 5x10

Wedesday - Max Effort Bench press

A. 3inch board press - Max Effort
B. Seated french press - 5x10
C1: Lateral raises - 5x10
C2: Bentover rows - 5x10

Friday - Dynamic squat/deadlift

A. Speed box squat - 10x2
B1: GHR - 5x5
B2: BB Steups - 5x5
C1: Slant board situps - 3x15
C2: Back extensions - 3x12

Suggestions or tips?

Well i'm enjoying the westside stuff and boy my glutes (ass) and hamstrings are some sore today. Pullthroughs i strongly believed is the hideous culprit. The powersquat, wider stance just below parallel and less upright, might of futhered the pain.

July 9th

A. Speed BP - 8x3@110
B. 7.5inch board press - 1x5@220, 4x5@242
C1: Military press - 1x10@88
C2: Pulldowns - 1x10@150, 2x10@160

July 10th

A. Power squat - 1x3@176/220/264, 1x2@308, 1x1@320
B1: Pullthroughs - 1x10@130, 2x10@140
B2: Split squats - 3x10@88
C1: Hanging leg raises - 1x8
C2: DB external rotations - 1x10@10

Damn shoulder still won't heal, i guess all the heavy bag work i've been doing is not helping the cause. :bang:

I'm going to work pullthroughs into TBT if that's what I do next based on your recommendation. I've never done them before.

I'm going to work pullthroughs into TBT if that's what I do next based on your recommendation. I've never done them before.

One of my new favs for sure and any women who ask you for a good butt excericse that's the one i would show them - then sit back and watch and enjoy. :lol:

July 12th

A. BB rows - 1x5@143, 4x5@154
B. Seated face pulls - 3x10@80

I've decided to stop all pressing for the rest of the week and suprisely my shoulder feels pretty good right now. Maybe i just need to give it a few weeks. Its in my front shoulder and is a soft tissue injury. Its not in the joint so to speak. I was having problems with it but tried powercleans from blocks one day and it made it worst.

However, i will still be using the westside stuff for squats and deads. That is my main focus at any rate. This way i can also work on my BB row strength which isn't all that high.

Almost forgot! My lower back is KILLING me! Man i can hardly bentover. Pullthroughs are brutal!

One of my new favs for sure and any women who ask you for a good butt excericse that's the one i would show them - then sit back and watch and enjoy. :lol:

Heh. Problem is, I work out alone and at home...

Heh. Problem is, I work out alone and at home...

I'll let you in on a little secret - me too. :lol:

Just trying to help the social trainees who join gyms to pickup or at least try to pickup some women. :D

A. Speed Box squat - 10x2@160, 60s RI

90s RI
B1: GHR - 3x5@bodyweight
B2: BB stepups - 3x5@160
C1: Situps on slantboard - 3x15@33
C2: Back extensions - 3x12@33

I'm getting more feel for the box squats.

July 16th

A. Pulldowns - 1x5@190, 4x5@180, 120s RI
B. Bentover lateral raises - 3x12@20, 90s RI

I was tempted to do some curls and maybe some kind of arm extension but like i already stated i'm seeing how my shoulder will react. I'll probably throw in some bicep work next session.

Sigh... you guys make me really miss weight-lifting... but I go another month before I can even try really low weights...

You ever try the bodyweight stuff? I got Matt Furey's books and DVDs (yeah a little over priced -- but I still think worht it.)

I can't implement too much yet but I realize that the "functionality" of the body weight exercises is something I will probably try to keep in even when I get back to weight lifting....

:tu:

Sigh... you guys make me really miss weight-lifting... but I go another month before I can even try really low weights...

You ever try the bodyweight stuff? I got Matt Furey's books and DVDs (yeah a little over priced -- but I still think worht it.)

I can't implement too much yet but I realize that the "functionality" of the body weight exercises is something I will probably try to keep in even when I get back to weight lifting....

:tu:

Good luck Justitia. :)

How's your recovery?

Good luck Justitia. :)

How's your recovery?

It seems to be going very well....

July 17th

A. 1/2 Deadlift - 1x12@132, 1x3@220/308/352, 1x1@408/424/430/440
B. Pullthroughs - 1x10@150, 3x10@160, 120s RI
C. Split squats - 1x10@110, 1x10@99, 120s RI

60s RI
D1: Reverse crunch on slant board - 3x12
D2: DB external rotation - 3x12@10

July 19th

A. BB row - 5x5@154 120s R1
B. Face pulls - 3x10@90 90s RI
C. DB shoulder press - 2x10@80 120s RI

Boy my lower back is sore today, MUCH worst then yesterday. I will have to move the BB rows to my other upper day, simply because they put alot of stress on my lower back. This is the second week in a roll i had very bad DOMS in my lower back from ME lower body day.

I also done a few shoulder presses, feels pretty good i think bench is harder on my injury actually.

Jult 21st

A. Speed box squat - 10x2@198 60s RI

75s RI
B1: GHR - 3x5@bodyweight
B2: BB stepups - 3x5@165

C. Situps - 3x15@44 60s RI

Passed on the back extensions today felt a minor discomfort in my lower back and i had to mown some grass.

Really enjoying westside so far - Really looking forward to ME day again Monday - i'm thinking of hitting the squat again.

Power squat - 1x3@176/220/264, 1x1@308, 1x1@325, 1x1@308

I feel a minor pull at 325 put still finished off with 308 to get my 3lifts at or over %90 of my1RM each session. I tried some light pullthroughs but decided to wait later on in the day and see how i felt. Will my lower back is strained alittle bit but i hurt it much worst in the past. I should be good to go next session.

July 26th

A. Pulldowns - 3x5@190 120s RI
B. Face pulls - 3x10@90 60s RI
C. Narrow BP - 3x12@132 120s RI
D. DB shoulder press - 1x10@80

A. Speed box squat - 10x2@204 60s RI
90s RI
B1: GHR - 4x5@bodyweight
B2: BB stepups - 4x5@165
C. Situps - 3x15@50 60s RI

A. Speed box squat - 10x2@204 60s RI

Hey Canada,

1) I am impressed with the poundage on your DL
2) When you say speed box squat does this mean that you are not "releasing" your hips on the box? In other words is this touch and go?
3) I know you have taken the pressing movements out but when they were included how long were your workouts taking?

It seems to be going very well....

This is one thing I have suspected all along. There are some examples of surgical recoveries that were good and bad in my recent experience. I think that regular heavy workouts and conditioning probably make for a much better outcome in surgery. Probably also chemotherapy if you have to have that.

Probably also chemotherapy if you have to have that.

I'd say I'm personal evidence of that one, especially. I attribute my easier time than most during chemo (and post op) to being in reasonable shape and staying active throughout chemo. I did work on the ellipse, swam, walked, started back into lifting, and tried to avoid excessive couch time as soon as I was able to get back to a semi-normal routine.

Hey Canada,

1) I am impressed with the poundage on your DL
2) When you say speed box squat does this mean that you are not "releasing" your hips on the box? In other words is this touch and go?
3) I know you have taken the pressing movements out but when they were included how long were your workouts taking?

1. I'm not happy with my DL thou i want 550 ASAP! But damn i have to tell myself not to get to eager because i tend to beat myself up. And i do a good bit of drinking too since my best friend can back to town. Were pretty hardcore i headbutted him last weekend and almost knocked him out. :lol:

2. Actually i finally gotten the right info on the speed box squat. :) I was pausing but did some touch and go squats last session.


"First, use as wide a stance as possible. Wear groove briefs or a suit with the straps down. Position your feet so they point straight ahead and sit back, never down, until you are sitting on the box. The back is arched, the chest is held high, and the knees are pushed out to the sides. Use a wide hand grip to prevent biciptial tendonitis, and pull the elbows up and under to utilize the lats. When you are on the box, relax the hip muscles for an instant, then forcefully flex them by pushing against the bar. This will cause the spinal erectors to instantly flex, which activates the hips and then the hamstrings. The action is like doing a jerk in Olympic lifting. Try to flex on the box strong enough to stand up in one motion. - Louie Simmons

3. Dude call me wierd but i never pay attention to my workout duration times. I think about it every blue moon but usually forget about it before the session is over. However i think most of my workouts run about 45min without the pressing it could be less but i am using more back excercises now then i would if i was pressing. Sometimes i'll do some cardio after a session thou. I guess if i was in a gym i would notice it more.

2. Actually i finally gotten the right info on the speed box squat. :) I was pausing but did some touch and go squats last session.

Sorry the speed part confused me a little so I was curious if you had taken the "relaxing of the hips" out the movement.

I have been doing the box squats exclusively for the last couple of months. I really like them particularly because it gives me a gauge on depth. I am sure you have read this (http://www.t-nation.com/findArticle.do?article=body_120squat) article. It basically got me started.

And stop headbutting your friends:nono:

Sorry the speed part confused me a little so I was curious if you had taken the "relaxing of the hips" out the movement.

I have been doing the box squats exclusively for the last couple of months. I really like them particularly because it gives me a gauge on depth. I am sure you have read this (http://www.t-nation.com/findArticle.do?article=body_120squat) article. It basically got me started.

And stop headbutting your friends:nono:

I done box squats last year also so it not my first time. I used them to gauge my depth has well but then i started to do full squats. But since starting westside i've adopted another squat varation just below parallel and i sitback has opposed to the full oly squat.

I read that article.

Well the guy push me in some concrete steps first. Damn that hurt.:doh: He won't spare with me very often anymore, especially since i start heavy bag work, so now he pushs and runs LOL. Were lunatics when were drunk. :spaz:

How high is your box that you use?

(Have I asked that before?) I still keep thinking about making one. I actually found some old plywood in the attic last weekend, and it gave me one of those "chin rubbing" moments :)

..."chin rubbing" moments :)

:confused:

:confused:

That's a chin scratching or tapping smiley. Not exactly the same. :cool:

How high is your box that you use?

(Have I asked that before?) I still keep thinking about making one. I actually found some old plywood in the attic last weekend, and it gave me one of those "chin rubbing" moments :)

:confused:

I just measured one, i have 2, there about 15.5inches high. I use them for stepups and 1/2 deadlifts too.

:confused:

I just measured one, i have 2, there about 15.5inches high. I use them for stepups and 1/2 deadlifts too.


Thanks. I was thinking about making a box like somebody here suggested that would be 15x12x18 (in some kind of order). That way, you could flip it over to different sides to have it different heights.

Too hot to work on stuff like that today, though. I've already been outside for hours, and I think it's like 98 degrees.

July 30th

A. V-bar rows - 5x5@200 120s RI
B. Bentover lateral raises - 1x25@20
C. DB alternating curl - 2x10@40(per arm)


July 31st

A. Front squat - 1x5@132, 1x1@176, 1x1@198, 1x1@220, 1x1@209
B. Pullthroughs - 1x10@100
C. Split squats - 2x10@110
60s RI
D1: Reverse crunch - 2x15
D2: External rotations - 2x15@20

Aug 2nd

A. Pulldowns - 2x5@190 120s RI, 4x5@180 90s RI
B. Face pulls - 3x12@90 60s RI
C. Narrow BP - 3x12@143 120s RI

Seems my pulldown gains have stopped will have to switch up the set/rep scheme next week and my hand positioning.

Narrows are da bomb - my triceps get pretty swole after i do them. I have compeition bench press now and its much easier to unrack with a narrow grip.

i have 2, there about 15.5inches high. I use them for stepups

Muy Bien.

July 30th

A. V-bar rows - 5x5@200 120s RI

C. Split squats - 2x10@110


I'm guessing that these were the tough sets from those workouts.

I'm guessing that these were the tough sets from those workouts.

I find split squats brutal, exhastion wise. Rows are usually not that taxing to me not even bentover rows. Maybe i just trained myself that way. Don't get me wrong they were heavy. :)

August 4th'

Speed box squat - 10x2@209 60s RI

Well i've gotten better with the bar speed. I started to push my stomach out into the belt before i squated and it made me come up quicker. Go figure.

Passed on the assessory work because i still have minor discomfort in my back. I believe its because i slacked back on my light cardio. I find 10-20min 3-4 per week really keep me loose and less injury prone. Well have to get back to the hamster training. :D

I find split squats brutal, exhastion wise. Rows are usually not that taxing to me not even bentover rows. Maybe i just trained myself that way. Don't get me wrong they were heavy. :)

Hey I got a new one for you. Check my latest workout. Utterly ill.

Will do Zen. :)

August 6th

A. V-bar rows - 5x5@210 120s RI
B. DB external rotations - 2x15@10 60s RI
C. Alternating DB curl - 2x12@40 120s RI

Short little workout. I believe my arms are pretty short thou(relative to my body), range of motion is pretty short, and that might be why i don't find rows that taxing.

August 7th

A. 1/2 deadlifts - 1x12@132, 1x3@220/308/352
B. Pullthroughs - 2x15@120
C. Alternating BB lunge - 1x5@110, 1x5@121, 3x5@132 2min RI

Using this week to deload. I must be getting stonger 352 felt much lighter then 3 weeks ago. It will be fun to see what numbers i hit on the 1/2 deadlift in 3-4 weeks.

August 22th

Well back from an extended layoff. My back is still healing believe it or not. Really didn't think it would of taken this long. I will have to work around it i guess using more unilateral work.

A. Alternating BB lunge - 3x6@132 (each leg) 120s RI
B. Push press - 3x8@110 120s RI
C. Pulldowns (palms up) - 4x6@190 120s RI

Aug 28th

Back still healing, it sucks.

A. DB Split squats - 2x12@80 (each leg) 3min RI
B. Flat BP - 2x12@176 2min RI
C. V-bar row - 2x12@180 2min RI

Used cluster sets for the last set of each excercise. Basically you rest 10-15s between X number of reps so you can perform the prescribed number of reps. For instance, on the last set of BP i rack the bar after 6 reps and rested 10s then i done 2 more reps etc until i got the 12 reps. I used it in the past instinctively because i always want to hit my set/rep parameters but only read a few months ago that it was an actual training method.

Sept 1st

A. Alternating BB lunge - 4x6@132 (each leg) 120s RI
B. Push press - 3x10@110 120s RI
C. Pulldowns (palms up) - 3x10@180 120s RI

Used cluster training again on the last 2 sets of pulldowns.

Sept 5th

A. BB stepups - 3x12@110(each leg) 120s RI
B. Flat BP - 3x12@160 120s RI
C. V-bar rows - 3x12@160 120s RI

Decided to drop the intensity even more to around %60 of my 1RM. I got the idea from one of my newest books written by Tudor Bompa which prescribes %60 of your 1RM max for the general adaptation phases and transition phases before higher intensity work that you use in strength blocks and the majority of hypertrophy training.

How's your back?

How's your back?

Still healing Chris - the worst it has ever been, apart for a few years ago when i became i coach potato and desk jockey. It was hurt and weak then. At least i'm just hurt now. :)

That reminds me i should do some static stretching and light cardio later. I find it really loosens me up and gets some of the kinks out. :tucool:

Still healing Chris - the worst it has ever been, apart for a few years ago when i became i coach potato and desk jockey. It was hurt and weak then. At least i'm just hurt now. :)

That reminds me i should do some static stretching and light cardio later. I find it really loosens me up and gets some of the kinks out. :tucool:
The stretching should help out a great deal. It's been helpful for me (I have some back issues myself).

I would suggest more low-back work like glute-ham, reverse hyper, good mornings, etc. but I'm pretty sure your experience there surpasses mine anyway. :)

Do you have a good chiro? Mine has been a huge help for me.

The stretching should help out a great deal. It's been helpful for me (I have some back issues myself).

I would suggest more low-back work like glute-ham, reverse hyper, good mornings, etc. but I'm pretty sure your experience there surpasses mine anyway. :)

Do you have a good chiro? Mine has been a huge help for me.

Never been to a chiro but my ex girlfriend used one for awhile, she had good results.

I did a ton of lower back work before i hurt myself. Not always direct work but RDL, deadlifts, good mornings etc all hit the lower back. I think that was one of the problems actually my lower back might have been overtrainined.

Been doing some very high rep work the last few nights using very light loads. Man my triceps are very tender today. I done 100 overhead extensions with a 44lb plate using a kind of cluster set. I performed 40-50reps straight and then i started to do sets of 10 with about 10s rest between sets until i hit 100reps.

However, i plan on a small workout today using %60 of my 1RM. Lunges or the dreaded split sqauts :D , pulldowns and maybe some lateral raises.

I realized lastnight too that i can do shrugs on my home gym, geez i wish i knew that the last 4 weeks or so. I'm starting to believe my trap area is the reason for my shoulder problems, weakness. I haven't been doing any direct trap excercises for a longtime and never did do many over the years.

Oh yeah i done 3x10 on the shrugs when i figured it out. :D

Sept 11th

A. Pulldowns(palms down) - 2x12@160 120s RI
B. V-bar rows - 2x12@170 120s RI
C. Face pulls - 1x12@100
D. Cable shrugs - 2x12@150 90s RI
E. Lateral raises - 2x15@10 60s RI
F. BB curl - 1x12@88

Sept 12th

A. DB decline BP - 3x12@120 120s RI
B. Decline narrows - 2x10@132 120s RI
C. Plates raises - 3x10@44 120s RI
D. DB external rotations - 2x10@10 60s RI

After reading over my new book more, "Serious Strength Training", i have decided to start using a split routine and increase the amount of days i train per week.

I will be following a Pull/Push/Legs routine.

Back is getting better. :)

Sept 13th

A. Deadlift - 2x15@132 120s RI
B. Back squat - 2x15@88 120s RI

My back is probably %80 now i would say. I can't wait to start loading up the bar again. I recently bought a t-shirt from cafepress that says "500 pound Deadlift Club" on the front of the shirt. I have the shirt hung up on the wall of my training room. I look at it everyday, i can't wait until i can actually wear it. Hopefully by the end of the year. :)

Sept 18th

A. V-bar rows - 4x12@170 120s RI
B. Face pulls - 1x15@100
C. Cable shrugs - 2x12@160 120s RI
D. Lateral raises - 2x12@20 120s RI
E. BB curl - 1x12@93.5

I recently bought a t-shirt from cafepress that says "500 pound Deadlift Club" on the front of the shirt. I have the shirt hung up on the wall of my training room. I look at it everyday, i can't wait until i can actually wear it. Hopefully by the end of the year. :)
That's a great idea getting that shirt!

Sept 18th

A. V-bar rows - 4x12@170 120s RI
B. Face pulls - 1x15@100
C. Cable shrugs - 2x12@160 120s RI
D. Lateral raises - 2x12@20 120s RI
E. BB curl - 1x12@93.5
How do you like the face pulls? They're an interesting exercise to say the least. I just tried them for the first time pretty recently. How do you do them (if you don't mind explaining - what type of bar, standing or sitting, etc.)?

Cable Shrugs - never done these but they sound interesting.

That's a great idea getting that shirt!


How do you like the face pulls? They're an interesting exercise to say the least. I just tried them for the first time pretty recently. How do you do them (if you don't mind explaining - what type of bar, standing or sitting, etc.)?

Cable Shrugs - never done these but they sound interesting.

Yeah i love my shirt. :D

I do seated face pulls with a rope. I get a nice stretch in my rear delts it feels good and i think it help solve, help at least, my shoulder problems.

I have a york system where you can do lying machine presses and i just use the same attachment and lever system, minus the bench and stand for shrugs. I'm only using it because my back is still not %100. Once that's fine i will be loading up the bar. :)

Sept 19th

A. Decline narrow BP - 4x12@132 120s RI
B. DB external rotations - 3x12@10 60s RI

Little discomfort in shoulder again, after lifting my superman wanabee nephew over my head a couple of times prior to my workout, so i decided to take it easy. Seems i'm learning at any rate. :)

Sept 20th

A. Deadlift - 3x15@132 120s RI
B. Squat - 1x15@88, 1x8@88 120s RI

Mild discomfort in knee.

Sept 21st

A. Pulldowns - 2x10@170 120s RI, 1x10@170 Cluster set
B. Standing face pulls - 3x15@40 60s RI
C. Lateral raises - 2x12@20 90s RI
D. Reverse curls - 3x10@71.5 120s RI

Sept 22th

A. Decline DB BP - 2x12@120 120s RI
*1x8, 1x7, 1x6, 1x5@120 60s RI
B. Plate raises - 2x10@44 90s RI
C. DB cuban snatchs - 3x12@10 60s RI

* No idea what you would call this method. If anyone could enlighten me it would be great. I'm sure it has a name. :)

Since i've started a split i noticed my workouts are pretty short, they usually run about 30-35min. However, it still runs about a hour because i do dymanic work prior to my session and 20-25min of light cardio with some static stretching afterwards.

All in all i like the way this training split is going and i'm getting accustomed to higher rep ranges.

Of course i'll be hitting the low reps when my back is %100. :D

I am losing some of my motivation to keep going on the 100 challenge... so I stopped by here to read through your journal for some inspiration...:)

Sept 25th

Deadlift - 1x12@132, 1x5@220, 1x3@308
DB split squats - 1x6@40, 1x6@50

Back held up but i think it will be another few weeks before i can start my road to a 500lb deadlift. :)

308 is pretty light for me now thou. I don't think i lost much if any pulling strength.

Sept 26th

A. V-bar rows - 3x12@180 120s RI
B. Seated face pulls - 2x10@110 120s RI
C. Lateral raises - 3x12@20 90s RI
D. Cable shrugs - 2x12@170 90s RI
E. BB curls - 2x12@88 120s RI

Sept 27th

A. Decline DB BP - 3x12@120 120s RI
1x6, 3x5, 1x4@120 60s RI

B. DB cuban snatchs - 3x12@20 45s RI

Looks like i'm really to start changing my set/rep schemes. Progress slowing down. However, only 2 more push workouts left for i deload so it might workout.

Geez thinking of it maybe i should just change the angle, doh! Reason i like declines is because my shoulder handles them pretty well.

Sept 29th

60s RI
A1: Front squat - 3x10@88
A2: Leg curls - 3x10@60/70/70

B. Pulldowns - 2x10@170, *2x10@170 120s RI
C. Standing face pulls - 3x12@60 90s RI
D. Power reverse curls - 2x10@82.5 120s RI

* Cluster sets.

Todays workout was pretty tough, not the loads but i'm hungover. I end up just wearing my underwear because it was so hot. Its funny i never really look at my leg development but my legs have developed very well over the course of the year. All the squats, deadlifts and all the varations certainty paid off. I believe my legs are my strongest muscle group.

I will have to lean out over the fall and get some pics of myself i guess. :D

Looking forward to tomorrows workout. I plan on using 70lb dumbells on the decline BP and hitting somewhere in the 5-8 rep range per set for 25 or so reps. I like to get in the 120-140lb DB range over the next 12-18mths. That would be a VERY nice clean in its self. :)

I also decided to put deadlifts on my pull day has opposed to leg day and closley following Ed Coans deadlift routine.

http://tsampa.org/training/scripts/coan_phillipi_deadlift/?curmax=440&targetmax=500&type=lbs&submit=Calculate

Since i'll be working my back more often then once a week the volume of the assistance excercises will be lower thou and i doubt i'll include good mornings. I have to monitor my lower back closely.

Goodluck C!

Your lower back will become a beast after this routine, Coan's exercise selections are alot like my pull days (all apart from the speed work). I squat and overhead press the day before, my lower back has gotten accustomed to the stress and become incredibly strong.

Goodluck C!

Your lower back will become a beast after this routine, Coan's exercise selections are alot like my pull days (all apart from the speed work). I squat and overhead press the day before, my lower back has gotten accustomed to the stress and become incredibly strong.

Thanks dude, but they call me "B" and sometimes "BBB". My name is Brad. :)

I am losing some of my motivation to keep going on the 100 challenge... so I stopped by here to read through your journal for some inspiration...:)

So you get any motivation after Justitia? I felt pressure when i read your post. :) I was pretty slack at the time but i'm hitting it harder again. :flex:

Oct 2th

A. DB decline BP - 3x8@140 120s RI
B. Seated french press - 1x12@50, 2x8@60 120s RI
C. Plates raises - 2x12@44 90s RI
D. DB cuban snatches - 2x10@20 120s RI

Oct 3th

A. BB lunge - 2x5@132 120s RI
B. Leg curls - 4x6@80 120s RI
C. Reverse crunchs - 1x12
D. Kneeling cable crunchs - 1x12@90, 2x12@110 60s RI

Oct 5th

A. V-bar rows - 5x6@210 120s RI
B. Cable shrugs - 3x8@200 120s RI
C. Neck presses - 3x8@154 120s RI
D. Lateral raises - 3x12@20 60s RI
E. Wrist rolls - 4x2@22 90s RI

Decided to give my lower back a few more weeks until i hit the deadlifts, next week is a deload week anyways.

Oct 6th

A. Front squat - 1x5@135, 4x5@154 120s RI
B. Single leg DB SLDL - 4x8@40 90s RI

B excercise is pretty different i believe it will help you to balance out your movement patterns and muscle imbalances thou. I fine it pretty easy with my domiant leg but with my non-domiant leg i feel much more tighter and unbalanced.

Brad, looks like you're going strong. Keep it up, bro!! :flex:

Brad, I thought you would enjoy hearing about this.

Are they kettlebells or kettleballs? Whatever they're called, a friend of mine at the gym got one to train with, and I tried it out the other night. I replaced pullthroughs with some kind of "kettlebell pullthrough" movement, not sure what you'd call it though. Basically you'd swing the thing up to about eye level, then back down underneath your legs and far behind you (so it's a lot like a pullthrough). You've got to go fairly quick and explosive, and drive the hips pretty hard.

Wow. After about 4 sets I was surprised at how tight my back and hams both got. I was more surprised at how out of breath I got; for a second I thought I might spit Xtend all over the floor. :lol:

Just thought I'd share. :)

Brad, I thought you would enjoy hearing about this.

Are they kettlebells or kettleballs? Whatever they're called, a friend of mine at the gym got one to train with, and I tried it out the other night. I replaced pullthroughs with some kind of "kettlebell pullthrough" movement, not sure what you'd call it though. Basically you'd swing the thing up to about eye level, then back down underneath your legs and far behind you (so it's a lot like a pullthrough). You've got to go fairly quick and explosive, and drive the hips pretty hard.

Wow. After about 4 sets I was surprised at how tight my back and hams both got. I was more surprised at how out of breath I got; for a second I thought I might spit Xtend all over the floor. :lol:

Just thought I'd share. :)

Balls i think. I used a dumbell and done the samething in the past. I called them dumbell swings. Thanks for reminding me another fairly low weight lower back/hamstring excercise i can use on my leg days. :)

When i hit my deads i want to keep my lower back stimulation minor on leg day. I'll be doing deads on pull day. :tucool:

I just read in my Black Book about Insider Contrast Training - how i missed that i don't know - its another neat training method. You basically pick a excercise and perform a ME double followed by 3 explosive reps with %60 of your 1RM, followed by reps to failure with the same load using a rather slow tempo of 312. It calls for 3 sets of 4 excercises, i assume that's the weekly volume per bodypart.

There's a couple more varations also. Something i'll be giving a whirl sometime down the road. Great shock program to this rusty old machine. :D

Just thought you like to read about that. :)

Oct 9th

A. Pulldowns - 5x3@200/120s
B. Power reverse curls - 3x4@99/120s
C. Standing face pulls - 2x12@70/90s

Balls i think. I used a dumbell and done the samething in the past. I called them dumbell swings. Thanks for reminding me another fairly low weight lower back/hamstring excercise i can use on my leg days. :)

When i hit my deads i want to keep my lower back stimulation minor on leg day. I'll be doing deads on pull day. :tucool:
:)

I just read in my Black Book about Insider Contrast Training - how i missed that i don't know - its another neat training method. You basically pick a excercise and perform a ME double followed by 3 explosive reps with %60 of your 1RM, followed by reps to failure with the same load using a rather slow tempo of 312. It calls for 3 sets of 4 excercises, i assume that's the weekly volume per bodypart.

There's a couple more varations also. Something i'll be giving a whirl sometime down the road. Great shock program to this rusty old machine. :D

Just thought you like to read about that. :)
Oh yeah definitely! Okay let's get it out in kind of a schematic form:

1. 375lbs. x 2, max-effort
2. 225lbs. x 3, dynamic-effort
3. 225lbs. x F, slow-effort (whatever)

What's the rest period like between each set and also between each exercise?

Oct 9th

A. Pulldowns - 5x3@200/120s
B. Power reverse curls - 3x4@99/120s
C. Standing face pulls - 2x12@70/90s
When you do standing face pulls, do you plant your feet on something?

I tried these, and the only way I can go heavy is to put one foot forward against part of the bench that's hooked to the machine.

Usually I do them seated and lying back quite a bit, with the rope too btw.

:)


Oh yeah definitely! Okay let's get it out in kind of a schematic form:

1. 375lbs. x 2, max-effort
2. 225lbs. x 3, dynamic-effort
3. 225lbs. x F, slow-effort (whatever)

What's the rest period like between each set and also between each exercise?

He doesn't give specific RI's but does give the general RI's in a previous chapter. 1-2.5 min for hypertrophy and 2.5-5min for maximal strength, in a nut shell. :)

I usually don't sweat the rest between excercises but if your going to train a similar bodypart i would rest at least the same amount of time your were using for your previous excercise.

When you do standing face pulls, do you plant your feet on something?

I tried these, and the only way I can go heavy is to put one foot forward against part of the bench that's hooked to the machine.

Usually I do them seated and lying back quite a bit, with the rope too btw.

I'm just leaning back. Something to research actually, your one foot in front of the other is an idea.

I'm not using much weight has of now.

I just searched for "face pulls" on elitefts. Its seems they put there foot on top of the bench below the lat pulldown. I'll have to see if i can do it on mine. I really like face pulls there a great upper back excercise.

I've just been leaning back too. If I go any heavier, I'm going to have to plant the foot though.

Good tip, GTX -- I was wondering about what to do. :tu:

Keep up the good work, Brad! :bb:

Oct 11th

A. Narrow BP - 1x5@132/154/165/176 120s RI
B. Lying DB external rotations - 2x12@10/90s
C. Front squats - 5x3@176/120s
D. Leg curls - 3x5@90/120s

60s RI
E1: Reverse crunch - 2x12
E2: Kneeling cable crunch - 2x12@120

Really liked the way i performed front squats - bar position was very solid. (No Chic its wasn't the oly style. :D ) 176 isn't real heavy either but it seems my knee isn't use to heavy loads right now since i haven't done any back squats in awhile so i have to slowly condition my knee again.

Front squats definitely put the work on that lower quad/knee area more than most anything I've tried in my limited training career. The only thing that has come close is sissy squats. Those surprised me, but I was doing them to 100 reps in WSP.

Oct 12th

A. V-bar rows - 2x3@230, 3x3@240 120s RI
B. Seated face pulls - 3x5@120/90s
C. Cable shrugs - 3x5@220/90s
D. BB curls - 3x5@110/120s

Never trained Friday because my shoulder acted up after doing those neck presses. Last time for them in awhile, shoulder is fine now. Seems decline work is about the only thing that doesn't affect my shoulder.

I plan on using my pec deck this week and see how my shoulders react to that. My chest certainty gets the least amount of work compared to the rest of my body.

Legs tommorrow - Back to higher rep ranges, i plan on doing stepups and single leg DB SLDL's. Throwing in some ab work on the last of it.

I also plan on starting to do a t-bar varation this week like this:

http://www.abcbodybuilding.com/t_bar.htm

However, i'll be using my v-bar attachment.

Onto tommorrow. :)

Oct 17th

A. BB stepups - 2x10@121/120s
B. Pulldowns (palms facing) - 1x10@180

Sad to report i'm in pain right now. My lower back is hurt again. I hurt it the weekend when i was trying t-bar rows for the first time. It wasn't too bad until my cousin grapped my foot lastnight after i faked a side kick and i twisted to get it loose.

Boy it hurts. Already took 2 pain killers, shouldn't of tried to train. :cry:

Oct 20th

A. Leg extensions - 3x12@100/90s
B. Leg curls - 1x15@60, 2x12@70/90s

90s RI

C1: BP - 2x12@165
C2: Cable row - 1x12@150, 1x12@160

Back is still hurt, looks like i'm going on an extended standard hypertrophy phase using 8-15 reps. Let my back heal good.

Oct 25th

A. BP - 3x12@165/120s
B. Pec deck - 3x12@100/110/110 120s RI
C. Decline DB extensions - 2x6@40/120s

Enjoying splits and my body seems to be responding well.

Oct 26th

A. Front squat - 3x8@154/120s
B. Good mornings - 2x12@44/60s

Finally got a good handle on my front squat placement. Did some light GM's, lets see how my back reacts.

Oct 27th

A. Pulldowns*(P/F) - 3x8@190/120s
B. Standing face pulls - 1x12@60, 1x12@70, 3x8@90/90s
C. Tri-bar hammer curls - 4x8@80/90s

* Palms facing

I put a bench across my lat station for the face pulls so i could put my foot on it for support. Works perfect. :)

Oct 30th

A. Incline DB BP - 4x12@100/120s
B. Incline fly - 2x12@60/90s
C. Seated french press - 3x10@60/90s
D. Cuban presses - 3x8@44/90s

Got a real nice pump in my arms tonight, more then usual, i think it was due to the number of reps but more importantly i was really blasting out the concentrics, which is my favorite way to train.

...just dropping in to say hello to my fellow canadian :D

...just dropping in to say hello to my fellow canadian :D

Hey Maya, good luck with your competition next spring!

Hey Maya, good luck with your competition next spring!

thanks!!!

Nov 1st

A. Split squats - *3x8@80/90s
B. Cable rows - 4x12@170/120s
C. Cable shrugs - 3x12@190/90s
D. Alternating DB curl - 3x10@40/90s

* The dreaded bulgarian split squat...i tried something different this time to manage my work capacity. I simply performed 3 straight sets for my left leg with 60s rest intervals and then done the same with the right leg instead of doing both legs back to back.

I was still smoked afterwards, i never got my breath back for the rest of the workout and quite frankly has i type this i'm still searching for more air. :eek:

Nov 2nd

A. Flat BP - 3x12@165/90s
B. Pec deck - 3x12@120/90s
C. Decline DB extensions - 2x6@80/90s

If you noticed i never increased the load from the previous flat bench session but i did cut down the RI by 30s. I've adopted a more conservative progression approach of late, especially with any pressing movements. My shoulder is reacting very nicely. :)

Nov 3rd

A. Deadlift - 3x3@231/60s
B. Hanging leg raises - 3x8/60s

I just tried some light deadlifts to see how my back would react. Not so good, it really sucks, its should be fine by Monday but i really want to start deadlifting again. :cry:

However, i was thinking about it and it was only about 15mths ago i was doing 4x6 with 225 and it was very heavy. Now its about %55 of my 1RM. :D So its not exactly "light" on the lower back.

High intensity week Monday.

Nov 6th

A. Pulldowns(P/F) - 5x5@200/120s
B. Standing face pulls - 3x8@100/90s
C. Tri-bar hammer curls - 4x8@90/90s

Felt very strong tonight i was going to do another set of pulldowns but decided against. Its better to stay fresh and look forward to the next workout has opposed to be burned out. One of the biggest reasons i don't like failure training.

I don't believe i'll be doing palms facing pulldowns much longer only for very high rep work or speed training. I 'd say i can do 8-10 chinups now for a set, maybe more at 220lbs.

Really enjoying this split, its pretty different then most splits people use on this board. I'm doing a pull/push/legs routine from Mon-Fri. So every week i hit 2 major groups twice and one major group only once. So its almost got a build in deload week for each major group. Eventhou, when a group is only scheduled once for a week i usually bump the volume up alittle. Legs will only be hit once this week, that being Wedesday.

Deload week next week.

Nov 8th

A. Split squats - 5x5@90/60s (each leg)
B. Leg curls - 4x6@80/90s
C. Incline DB press - 4x12@110/120s

Split squats are brutal! Phew!

Nov 9th

A. Cable rows - 3x8@190/120s, 3x8@180/120s
B. Cable shrugs - 3x12@200/90s
C. Alternating DB curls - 3x10@40/75s

Nov 10th

A. Flat BP - 5x8@176/120s
B. Flat flys - 2x10@80/90s
C. Seated french press - 3x10@60/75s

Bench form finally getting solid now since i really became conscious of my scapula.

Nov 14th

A. Chinups - 4/3/3/2 150s RI
B. Standing face pulls - 3x5@110/90s

Can't do so many chinups has i expected. Its due to the fact that in the past i used a hip flexion to help me do chinups, this time i kept my legs/hips straight thus making it harder. I plan on going on an agressive chinups routine the next 3 weeks. Hopefully, i can get close to 25 reps in 5 sets.

I've never been able to figure if you move your hips slowly in a pullup how it helps. I find myself doing it as I fatigue, though.

I've never been able to figure if you move your hips slowly in a pullup how it helps. I find myself doing it as I fatigue, though.

When you bring your legs up(quickly) it creates momentum, i'm sure i can crack off a few more reps at least using that method.

But when I do it, it isn't a momentum swing, more like a gradual whole body contraction.

*shrug*

But when I do it, it isn't a momentum swing, more like a gradual whole body contraction.

*shrug*

Double shrug. :D

Nov 16th

A. Incline DB press - 4x8@120/120s
B. Incline fly - 2x15@40/60s

I'm planning on doing some split squats tommorrow and maybe some ab work. Next week i'll be running a whole new program.

Nov 17th

A. Bulgarian DB split squats - 4x3@100/60s, 4x3@110/60 (each leg)

Still haven't decided %100 what i'm going to do coming Monday. I'm really leaning towards a chest specialization program now because its my weakest bodypart from lack of bench work the last 6mths or so.

Are you doing your split squats with DBs or BB?

I go back and forth. BB lets me move more weight, but IMO, the grip work from these, single legged DLs, and lunges on DBs approaches even BB deadlift grip work due to the momentum changes as you go from decent to ascent on the lift.

Are you doing your split squats with DBs or BB?

I go back and forth. BB lets me move more weight, but IMO, the grip work from these, single legged DLs, and lunges on DBs approaches even BB deadlift grip work due to the momentum changes as you go from decent to ascent on the lift.

I'm using DB's, 55lb each.

Grip work from DB split squats and lunges? I don't find my grip at all. I'm thinking of getting some EZ grips thou, i have large hands so regular DB's aren't much of a challenge if i understand your comments correctly. :)

EZ grips
http://www.qfac.com/gear/ezgrips.html

I'm using DB's, 55lb each.

Grip work from DB split squats and lunges? I don't find my grip at all. I'm thinking of getting some EZ grips thou, i have large hands so regular DB's aren't much of a challenge if i understand your comments correctly. :)

EZ grips
http://www.qfac.com/gear/ezgrips.html


My grip must be weak. :)

Actually, I've really had grip burn from doing them superset with stuff like RDLs duing WSP. More high rep work than what I typically do. Killed my grip.

I've looked at those EZ grips, too. I can't decide if my next fitness purchase will be those or the power hooks for DBs.

My grip must be weak. :)

Actually, I've really had grip burn from doing them superset with stuff like RDLs duing WSP. More high rep work than what I typically do. Killed my grip.

I've looked at those EZ grips, too. I can't decide if my next fitness purchase will be those or the power hooks for DBs.


I'm sure if i done some high rep work my forearms would start to feel it. Try wrist rolls if you haven't, killier on the forearms.

Well i've decided what i'm going to "try" to do. I'm going with a chest specialization program. The reason i say try is because i don't know how my shoulder will hold up. Its a good bit better and i can't wait to get Inside-out because i think it will really improve my shoulder stability but with a very high frequency of pressing i have no idea how i will react.

I will be using Waterburys Perfect 10 program for my chest.

http://www.t-nation.com/findArticle.do?article=05-132-training

I will be using mostly neutral grip DB presses at various angles and flys. I will have to get some more plates for my DB's because right now the most i can put on each one is 86lbs. I think that's enough for the first 3-4 weeks but i will need added weight later in the program.

The perfect 10 program basically consists of working up to 10 sessions per week on your lagging bodypart(s). Abelit, very brief sessions. 3 sessions of the week i will be working the rest of my prime movers and some iso work.

eg.

Pull - Pullups, rows
Single limb work - Lunges, splits squats and stepups
Lateral raises - Slow tempo
Ez curls - Back against wall
External Rotation work - Cubans, DB work etc

Just thinking about this - If it works out well i'll be running Perfect 10 with my back after. :)

This is my tentative plan for the next 4 weeks. Not including the chest only sessions, i will figure that out has i go along.

Day 1
A. Neutral grip decline DB press - 6x3
B. One arm DB row - 6x3
C. BB lunges - 6x3
D. Ez curl - 6x3

Day 3
A. Neutral grip Incline DB presses (1st level) - 3x10
B. V-bar rows - 3x10
C. BB stepups - 3x10
D. DB lateral raises - 3x10

Day 5
A. Flat DB press - 5x5
B. Chinups - 5 sets, the most reps i can do
C. Split squats - 5x5
D. Standing face pulls - 5x5

I will be going with the prescribed progressions that waterbury outlines in his Perfect 10 program for all my excercises which includes a deload week for the fourth week.

Eventhou, i love training i don't like doing much more then 4 excercises per session if i do my focus decreases.

This program is going to be fun. I love brief intense sessions. Its also fullbody training like my thread title states. :)

Just done a few hundred reps then using 10lb dumbells. I done uprights rows with some external rotations, scarecrows for holds, L-holds, lateral raises etc

Feels good.

Nov 20th

A. Neutral grip decline DB presses - 6x3@152/70s
B. One arm DB rows - 6x3@70/70s
C. BB lunges - 1x3@132, 5x3@137/70s
D. Ez curls (Back against wall) - 1x3@100, 5x3@105/70s

Good workout i always enjoyed set/rep schemes like 5x3, 8x3 etc

Nov 22th

A. Neutral grip incline DB press (1st level) - 3x10@130/120s
B. V-bar rows - 3x10@190/120s
C. DB stepups - 1x4@120, 2x10@100/120s (each leg)
D. DB lateral raises (cheated) - 3x10@60/120s

Boy that was a really tough workout i believe its due to the fact i'm not use to training 1 hour after i wakeup. Just goes to show how the body can even adapt to training certain times. A great way to challenge yourself. :)

A. Flat DB press - 5x5@160/90s
B. Chinups - 5x3/90s
C. Split squats - 5x5@100/90s (each leg)
D. Standing face pulls - 5x5@100/90s

Need to get more plates for my DB's. The most i can get on each one is 86lbs.

Keep up the good work, Brad. :nod: You're sticking to your routine so far. :)

Keep up the good work, Brad. :nod: You're sticking to your routine so far. :)

Thanks Chic, yeah i enjoy Waterburys stuff. I'm sure i'll stick with it. :)

I respond very well to high frequency, that's basically how i build up my legs. High frequency.

4 chest sessions next week then onto 5 and then a deload week using only 3. Week 5 will be 6 sessions and so on working up to 10 sessions.

My shoulder is actually getting stronger so far using DB's. Feels great. :)

Just done some HIIT - 17min. I never did get the cardio bug but i figure if i want to lose 4-5 percent more bodyfat i'm going to have to buckle down. In the past i went to hard to soon and it was brutal. Much like my training i've adopted a more modest progression.

I hope to do HIIT 3-4x per week on my off days. One great thing about it, you know you will be done in 15-20min. :)

Nov 27th

A. Neutral grip decline DB press - 7x3@160/70s
B. One arm DB rows - 7x3@70/70s
C. Ez curls - 7x3@110/70s

Skipped on the lunges because i tweaked my knee a small bit during HIIT yesterday and i'm also all suited up for ice hockey again. Starts Tuesday, i never played in a while now. Can't wait!

Nov 28th

A. Incline flys (palms out) - 2x25@40/180s

Nov 29th

A. Neutral grip incline DB press (1st level) - 4x10@130/120s, 180s last RI
B. V-bar rows - 4x10@190/120s
C. DB stepups - 3x5@100 (each leg)
D. DB lateral raises (cheated) - 3x10@60/120s

Actually done less volume on the stepups compared to last week but i was smoked. Seems my body is adjusting to low reps very quickly and thus i'm finding high rep work very taxing again like i used to in the past.

Dec 1st

A. Flat DB press - 5x5@170/90s
B. Deadlift - 1x3@198/220/264, 3x1@308
C. Standing face pulls - 5x5@110/90s

Back still doesn't seem to be healed. I never hurt it but i can still feel something down there, sad. 308 isn't that heavy for me either.

On a good note DB presses seems to be improving my shoulder. My chest seems to be responding well to all the added pressing lately. I did have my chest build nicely a few times when i was a teenager. Considering that was one of my main movements, bench press, like many young trainees. :) My main focus since i started on this forum was deads and squats.

Dec 5th

A. Neutral grip decline DB press - 8x3@170/70s
B. One arm DB rows - 4x3@70/70s, 4x3@75/70
C. Alternating BB lunges - 6x3@137/70s
D. Ez curls - 8x3@110/70s

Chest is responding well to this program already. Eventhou, i'm seriously thinking of doing some maximal strength training after Perfect 10 i might not be able to because of my lower back, its feeling pretty good right now. If i don't go with the maximal strength i think i will be running Perfect 10 again but with my upper back and an emphasis on my traps. I really want to get the yoke/power look developed. So many things, so little time. :)

Chest is responding well to this program already. Eventhou, i'm seriously thinking of doing some maximal strength training after Perfect 10 i might not be able to because of my lower back, its feeling pretty good right now. If i don't go with the maximal strength i think i will be running Perfect 10 again but with my upper back and an emphasis on my traps. I really want to get the yoke/power look developed. So many things, so little time. :)
So many things, so little time, indeed. I think that same thing every day. :)

When you come off of Perfect 10, I would give yourself at least 1 week totally off from training.

Also, been thinking about that back issue. When you get closer to the start date of your new routine start posting it up for critique please.

So many things, so little time, indeed. I think that same thing every day. :)

When you come off of Perfect 10, I would give yourself at least 1 week totally off from training.

Also, been thinking about that back issue. When you get closer to the start date of your new routine start posting it up for critique please.

There's actually a full rest week prescribed in the Perfect 10 for the bodypart(s) your training and i was just going to take the whole week off from lifting and TRY to get some HIIT in. I really can't get into energy systems work. :doh:

Dec 6th

A. Incline flys (palms out) - 2x25@50/180s

Dec 7th

A. Neutral grip incline DB press (1st level) - 5x10@130/120s (180s RI last set)
B. V-bar rows - 5x10@190/120s
C. DB stepups - 4x5@100/90s (each leg)
D. DB lateral raises - 4x10@60/120s

Boy i'm smoked, these sessions are actually pretty long and i've seen a difference in my abs and i lost 3 or 4lbs while on creatine, hopefully all fat. :D

Its also my second session using Spike. I was a but skeptical after the first session because of the placedo effect but after this session Spike gets 5 out of 5 stars from me. I'm very focused. Caffiene still works good but not so good but for the price comparsion you can't go wrong with powdered caffiene. :)

Spike is not too expensive thou, 16 sessions for $10 its just the damn border fees that suck.

Walmart used to carry Spike, now they don't. I know they changed the forumla. It might be that they haven't gotten enough stock to supply Walmart with the new stuff. I wonder if that's what happened, or if it just didn't sell?

I've tried it, and it's OK. It's good for long night drives I've found, although coming off of it I sometimes get slight headaches.

Walmart used to carry Spike, now they don't. I know they changed the forumla. It might be that they haven't gotten enough stock to supply Walmart with the new stuff. I wonder if that's what happened, or if it just didn't sell?

I've tried it, and it's OK. It's good for long night drives I've found, although coming off of it I sometimes get slight headaches.

Headaches huh? I think i had a mild one lastnight after i took it.

I'm very sensitive to stimulants personally. I might buy some more when and/if i buy Waterbury's book but i won't miss it i don't think.

I hope Waterbury has his book for sell on his upcoming new site. Shipping costs from T-nation suck.

I hope Waterbury has his book for sell on his upcoming new site. Shipping costs from T-nation suck.

One of his posts I'd read said he would sell it on his site.

If I don't get it for Christmas, I'll order it after the first of the year.

One of his posts I'd read said he would sell it on his site.

If I don't get it for Christmas, I'll order it after the first of the year.

Yeah i'll be getting it, it might of sounded like i was unsure in my previous post. :)

I love Waterburys methods i use them alot, i respond very well to high frequency and non-failure training and its just plain fun. Failure training is not for me, i burnout.

Dec 9th

A. Flat DB press - 5x5@170/90s, 1x4@170
B. Chinups - 4/3/4/3/3/3 90s RI
C. BSS - 5x5@110/90s (each leg)

Another thumbs up for spike, great workout. Since i do my lower body work later in my sessions now i really get smoked, i think that might be another reason i lost a few pounds the last few weeks. My leg wrist was giving out during presses, first time it ever happen, i was like wtf? and the only thing i can think of was i played guitar all night Thrusday, first time it a while. Weird.

C. BSS - 5x5@110/90s (each leg)
Tell me that's 110/2=55lb. dumbbells in each hand...

Even if that's the case, 55lbs. each hand and I almost fall down. :o :lol:

Tell me that's 110/2=55lb. dumbbells in each hand...

Even if that's the case, 55lbs. each hand and I almost fall down. :o :lol:

Yep, 55lb. Lower body work is certainty my strongest. I say i can use a good 20lb more then that on each hand for a ME triple.:)

Yep, 55lb. Lower body work is certainty my strongest. I say i can use a good 20lb more then that on each hand for a ME triple.:)
That's pretty good Brad. I have no shame in admitting that if I tried BSS with 75lbs. in each hand that I would probably have to go to the hospital. I'd fall and hurt myself. :lol:

That's pretty good Brad. I have no shame in admitting that if I tried BSS with 75lbs. in each hand that I would probably have to go to the hospital. I'd fall and hurt myself. :lol:

You planted a seed Chris, i'm going for a triple next week. I was just in the bathroom and had half a mind to go down and slap 70-75lbs on each DB now but i'll hold off. :)

I'll let you know how it goes.

You planted a seed Chris, i'm going for a triple next week. I was just in the bathroom and had half a mind to go down and slap 70-75lbs on each DB now but i'll hold off. :)

I'll let you know how it goes.
You keep dumbbells in the bathroom!? ;)

Cool man, let me know how it goes!!! Good luck!

You keep dumbbells in the bathroom!? ;)

Cool man, let me know how it goes!!! Good luck!

Nope downstairs. :D

BSS means bench split squats?

BSS means bench split squats?

Bulgarian Split squat. :)

8th pic:

http://www.defrancostraining.com/pics/pics_meatheads.htm

BSS means bench split squats?
To add to Canada's post, here is some more info on these nasty *$)(%*#'s:

http://www.strengthcats.com/JDfabulous15.htm (#8 on the list)

18009
18010
18011

Hey folks, i just got out of the shower and i was pretty shocked when i looked at my stomach, i have about 4 or 5 HUGE bruises going nearly the whole width of my stomach. I got them before but not this bad and there actually pretty sore.

Its my first time doing this high amount of DB presses on the bench, i did rest them on my chest a few times yesterday but i felt like my ribs where caving in. :doh:

I guess i have to just suck it up or get some of those power hooks i think there called....

And boy my glutes are sore!!

Dec 10th

Incline flyes(P/F) - 2x25@60/180s

Onto the deload week - only 3 sessions. Then right up to 6 chest sessions.

Tell me that's 110/2=55lb. dumbbells in each hand...

Even if that's the case, 55lbs. each hand and I almost fall down. :o :lol:

I've found that the more I do those (and single legged deads) the better I get. For awhile, I couldn't use a weight that would challenge my legs as much as my stability if I went with DBs. Not true anymore :cry:

I can also do a few pistols now :D I suspect the single legged work helped me to progress to that point as well.

Thats what I thought those BSS are, just forgot the correct name. Thanks for the link GTX.

bookedmarked. :)

Shahar.

This is my very tentative plan after my deload week excluding my chest work which will be slightly different each session and performed first.

Day 1 - 5x3
Deadlifts
Weighted Chinups
BB curls

Day 3 - 4x6
Hack squats
Prone DB rows
Power shrugs

Day 5 - 3x10
Back squats
Leg curls
One arm DB row
Prone incline trap raises

I really had a hard time with the excercise selection because all the single leg work is out for awhile, seems its acting up my knee. I hope i'm not jumping to fast here with my back by using squats and deads on the same phase. Maybe i might have to replace the back squat with a single limb movement but we''ll see how it goes. This will be a short 3wk phase also unless i decide to train through the week i'm suppose to rest my chest.

Any suggestions are welcome. :)

Dec 12th

A. Neutral grip decline DB presses - 1x3@180, 2x3@190/70s
B. One arm DB rows - 3x3@90/70s
C. Ez curl - 1x3@120, 2x3@126/70s

Used a bit of hip action for the rows but not too bad, i'll just keep the load the same for awhile until i get strict form. I also used some hip/lower back action for the last rep of curls, samething goes with the curls, load constant.

No leg work tonight, my knee is tweaked alittle and i'm hoping to play ice hockey tonight.

Dec 14th

A. Neutral grip incline DB press - 3x8@140/120s
B. V-bar rows - 3x8@200/120s
C. Lateral raises - 3x8@70/120s (cheated)

Pass on the leg work again but i finally think i found out what's the matter with my lower back. I'm lacking hip rotation, especially my right hip. I think its because of my bumped right knee, which i had surgery on 5 or 6 years ago. Eventhou, i have been agressively stretching my hip flexors, seems i should of been focusing on my glutes the most. Using my right leg i've VERY tight while doing the seated glute stretch and it puts alot of stress on my knee. I'll be aggressively using this stretch for a good while. I done it in between sets today about 7 or 8 times.

Hopefully it improves my lower back stability and i can hit the deads and squats heavy again. :)

Dec 15th

A. 1/2 Deadlift - 2x5@132, 1x3@165/198/231/264/297
1x1@330/364/397

B. BSS - 1x1@100/120, 1x3@180 (each leg)

That was pretty good, my deadlift was solid. That article Gordo posted this week i believe be Mark Rippetoe FINALLY set me straight. That's how i like to deadlift and i feel right. I tried 430 but never really went all out, still unsure about my back. 397 came up easy.

I then decided to go for the split squats, i lost my balance on the last rep with my right leg so i never really got the third rep but i was just about to lockout my hips.

Back feels good. :)

Well seems my weight has jumped all the way back up to ~230, boy my weight can jump around some. I assume the creatine has something to do with it. I can lose or gain 6-8lbs in a few short weeks at times. Again i assume it has more to do with water then anything.

Glad to see you deadlifting Canada. When do you think you'll be able to go heavy again? - nice pull btw:tu:

Glad to see you deadlifting Canada. When do you think you'll be able to go heavy again? - nice pull btw:tu:

Thanks dluc, 397 is close to my 1RM. I have done 440 off the blocks. Back still feels great, i don't think i aggravated it. :claphigh:

I'll be conservatively starting conventional deads Monday.

Thinking of using 320-330 for 5x3. I will be doing them in a singles fashion also.

Thanks dluc, 397 is close to my 1RM. I have done 440 off the blocks. Back still feels great, i don't think i aggravated it. :claphigh:

I'll be conservatively starting conventional deads Monday.

Thinking of using 320-330 for 5x3. I will be doing them in a singles fashion also.

That's great:spaz: I've been enjoying them in singles:bb: Can't wait to see how it goes for you on monday.

Can't wait to see how it goes for you on monday.

Me neither. :D

Back feels great but its a little sore, good sore.

Dec 16th

A. Flat DB press - 2x12@140/90s
B. Standing face pulls - 2x12@90/90s

Onto high frequency next week using some 2x daily sessions and doing 6 chest sessions.

Dec 18th

AM session:

A. Neutral grip decline DB presses - 3x3@190/70s

Later today i'll be doing a FB routine including another chest session.

Dec 18th

PM session:

A. Neutral grip incline presses - 2x8@150/120s, 1x7@150
B. Deadlift - 2x3@320/70s
C. Weighted chinups - 3x3@11/90s
D. Cheated BB curls - 3x3@132/90s

Felt a slight pull in my lower left side back and stopped. The time i hurt my back squatting i contined to knock out a another heavy rep and it was on the opposite side. I really don't think i hurt myself all that much tonight but we''ll see.

Decided to do some cheated curls because looking over my logbooks my strength hasn't increase with the curls much the last 6mths. I need to blast threw that. I might try some 1/4 reps next week also.

Back is fine thankfully. It was just a very slight tweak, the little sob is just letting me know i need to keep working on hip mobility i guess. :)

Dec 20th

AM session:

A. Incline DB press - 2x12@135/90s

Triceps are responding very well to all this pressing also. They look the best they ever have. :)

Dec 21th

A. Decline BP - 3x5@204/90s
B. Prone DB rows - 4x6@100/90s
C. Hack squats - 2x6@187/90s
D. Power shrugs - 4x6@187/90s

Prone rows and power shrugs are pretty new excercises for me, never really felt overly comfortable with my form but it will improve. I really felt my upperback from doing the prone rows using a pronated grip.

Dec 23th

A. Flat DB press - 1x12@150
B. Incline flys - 2x25@70/180s
C. One arm DB rows - 3x10@50/90s
D. Back squat - 3x10@165/120s

I combined the 2 chest sessions into one so really i only used 5 chest sessions this week instead of 6.

Back squats felt good, i missed the suckers. :D

I'm thinking about using this template for the back squat.

Appendix B: Sample Training Programs

Basic Periodized Program:
Week One: Squat 50% 1rm, three sets, 10 reps.
Week Two: Squat 55% 1rm, three sets, 10 reps.
Week Three: Squat 60% 1rm, three sets, 8 reps.
Week Four: Squat 65% 1 rm, three sets, 8 reps.
Week Five: Squat 70% 1 rm, three sets, 8 reps.
Week Six: Squat 75% 1 rm, three sets, 5 reps.
Week Seven: Squat 80% 1rm, three sets, 5 reps.
Week Eight: Squat 85% 1rm, three sets, 3 reps.
Week Nine: Squat 90% 1rm, three sets, 3 reps.
Week Ten: Squat 95% 1 rm, three sets, 2 reps.
Week Eleven: Squat 100% 1rm, three sets, 1 rep.
Week Twelve: Squat 105% of previous 1 repetition maximum for one repetition.

Dec 26th

A. Neutral grip decline presses - 4x3@190/70s

Suppose to do another chest session tonight and a FB routine but i might put it off until tommorrow and combine 2 chest sessions again, mind you, each chest session only involves one excercise.

I don't know if its the creatine and/or all the pressing but my upperbody looks bigger then i can ever remeber. I wore a tight shirt lastnight and front on you can even start to see my upper lats under my armpits. :)

Feels great, now if only i didn't drink so much. :D

Feels great, now if only i didn't drink so much. :D

New years is coming up:whistle:

New years is coming up:whistle:

Resolution?

Naw........:lol:

Never had one in my life. :)

Resolution?

Naw........:lol:

Never had one in my life. :)

You should try em - they're fun:p I think the first resolution should be to update your stats:mad: I'm dying to know how the tape measurements have changed!

You should try em - they're fun:p I think the first resolution should be to update your stats:mad: I'm dying to know how the tape measurements have changed!

Good idea! I'll update my measurements from the first post of this thread in a few weeks or after Perfect 10. :D

My stomach might be a little bigger thou but i doubt a whole lot of difference. :confused:

Dec 27th

A. Incline flys (1st level) - 2x25@70/180s
B. Deadlift - 1x5@132/176, 1x3@220/264, 1x1@308/364/380/386/402
C. Chinups - 4x3@11/90s
D. Power BB curls - 4x3@132/90s

Decided to do only one chest excercise after reading Waterbury's HFT handbook where he stated you should not use a multi-joint excercise for the same bodypart on consecutive days. I might be using the guildelines in that article for my upperback after Perfect 10.

Deadlifts felt good, i doubt i will ever do high rep deadlifts anymore because form tends to break. 5 reps will probably be the highest and i will be using 3-5 singles each session in the %90-100 zones to improve my maximal strength for now on and cycling deadlifts, 1/2deadlifts, good mornings, power cleans etc. every 2-3 weeks.

Dec 28th

A. Incline DB presses - 3x12@130/90s

I have wrote in my log and on this thread that i done 2x12@135 last incline press but i think that must be a mistake because using my 4 25's i can only move up 10lbs at a time starting with 100.

Dec 30th

A. Flat DB press - 4x3@200/70s
B. Prone DB rows - 4x4@110/70s
C. Hack squats - 4x4@187/70s
D. Plate pinchs - 3x30s with 1 5Kg plate and 2 2.5's.

I'm going to start using the The HFT Handbook (http://www.t-nation.com/readTopic.do?id=1324625) for my chest, upper back and legs. I LOVE brief, intense and frequent training sessions so i decided lastnight i'm going to start doing more experimenting and not relying on pre-made programs anymore, so much at any rate. Only go this way once, supposely, so i figure just has well to use all the reading i've done over the last few years and start to train myself. Of course, i'll be using the principles Waterbury has honed for the most part.

Now i have to come up with some single joint leg excercises. :)

Well today was the first day of my Own High Frequency Training so i just decided i need a new journal. :)

I never finished perfect 10 but i will be still be using the same kind of training but now i'll be doing it for the 3 main bodyparts - legs, chest and back.

I would recommend HFT to anyone, my chest and triceps has responded very well.