lefthandedstraw's "Power/Hypertrophy" Journal

[lefthandedstraw]

I have decided to start Layne Norton "Power/Hypertrophy" (http://www.simplyshredded.com/layne-norton-2010-training-series-featuring-paul-revelia.html) training program because I am taking my training more seriously now. I have been working out for about year and a half, took 16 weeks off for fire academy, I feel that I could make some serious gains if I start logging everything and actually using a workout routine that has been proven to work. In the past I have just floundered around in the gym doing a 5 day split hitting everything until failure. I would also avoid the major compound lifts, looking back now I wish I could kick my own ass for skipping the compound lifts for the last year.

My goals with this program are overall strength and mass gains with a focus on those major lifts; deadlifts, squats, benchpress.

Height: 6'5"
Weight: 205lbs

If you happen stumble onto my journal and have any questions/comment/advice then leave a message and let me know.

Thanks,
lefthandedstraw

[lefthandedstraw]

http://i.imgur.com/pMNb6.jpg

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[lefthandedstraw]

Week 1, Day 1
Power / Upper

Starting Weight: 206.1
Ending Weight: 205.8
Total Time: 1 hour 15 minutes

Warm Up: 10 minutes on treadmill @ 3.5 mph

Barbell Bench Press
135x5
155x5
165x5
185x5
185x5

Barbell Row
135x5
165x5
185x5
205x5
225x5

Military Press (Standing)
85x5
125x5
135x5
140x5
145x5

Barbell Shrugs
225x10
315x10
365x5
315x10
225x10
135x20*

*Burnout set, behind the back.

Good first workout, looking forward to seeing the gains.

[lefthandedstraw]

Week 1, Day 2
Power / Lower

Starting Weight: 206.2 lbs
Ending Weight: 205.9 lbs
Total Time: 1 hour

Warm Up: 10 minutes on treadmill @ 3.5 mph

Squats (Front)
135x5
145x5
155x5
165x5
175x5

Deadlifts
135x5
185x5
225x5
235x5
245x5

Standing Calf Raises
375x8
375x8
390x8
390x8
375x8
375x8

In the upcoming weeks I plan for my 'power/lower' day to improve the most. One of the motivating factors for me to start this program was to increase my squats and deadlifts.

[MikEagle22]

Subbed, I am running a similiar split next Monday after my current deload week.

[lefthandedstraw]

Week 1, Day 3
Cardio / Abs

Starting Weight: 207.0 lbs
Ending Weight: 206.8 lbs
Total Time: 1 hour 45 min

Warm Up: 10 minutes static stretching

Played basketball for 1 hour before starting Stairmaster and ab circuit.

Stairmaster
Level 15
15 minutes + 5 minute cooldown
301.5 Calories

Row Machine Crunch s/s with Straight Leg Raises on Dip Station
10 / BWx8
10 / BWx8
10 / BWx8

Barbell Straight Leg Raises with Pike
135x8
135x8
135x8

Rope Crunches
150x12
150x12
150x12

[lefthandedstraw]

Subbed, I am running a similiar split next Monday after my current deload week.
Cool, thanks for following. Will you be keeping a log when you start your new routine?

[MikEagle22]

Yeah, I currently have a log right now. I will be just adding to it. Here is the url for it if you want to take a look in the next coming weeks. http://forum.bodybuilding.com/showthread.php?t=126229943&page=3

[lefthandedstraw]

Week 1, Day 4
Hypertrophy - Chest / Arms

Starting Weight: 205.2 lbs
Ending Weight: 204.6 lbs
Total Time: 1 hour

Warm Up: 10 minutes on treadmill @ 3.5 mph

DB Incline
60x8
65x8
70x8

Barbell Close Grip Bench
135x8
155x8
165x8

DB Flat Bench
75x8
75x8
75x8

Preacher Curls s/s with Standing French Press
70x12 / 80x12
70x12 / 80x12
70x12 / 80x12

Push Downs s/s with DB Hammer Curls
100x8 / 35x8
100x8 / 35x8
100x8 / 35x12

Pec Deck
140x12
150x12
160x12

Machine Curl s/s with Machine Dips
70x12 / 330x12
70x12 / 330x12
70x12 / 330x12

Played as a fill in last night on a friends recreational basketball team and got elbowed in my upper arm. There was a very annoying pinch in my upper arm the entire time I worked out, it should be fine in a couple of days.

I was really pressed for time this workout, so it ended up being a huge super-set workout. I never gave myself enough resting time in between sets and I am sure that I will be sore tomorrow. Some of the weight is down from normal, I am sure that my body is just reacting to the new routine and some of the new exercises that I am throwing at it. I plan on going to bed a lot earlier tonight because I know that my body needs it.

[lefthandedstraw]

Week 1, Day 5
Hypertrophy - Shoulders / Back / Traps

Starting Weight: 206.8 lbs
Ending Weight: 206.2 lbs
Total Time: 1 hour

Warm Up: 5 minutes on SciFit Recumbent Arm Bike (http://i.imgur.com/lafwY.jpg)

DB Shoulder Press s/s with DB Front Raise
50x8 / 15x12
60x8 / 15x12
70x8 / 17.5x12

DB One Arm Row s/s DB Arnold Press
75x8 / 40x8
80x8 / 45x8
100x8 / 50x8

Lat Pull Down (Wide grip) s/s DB Shrugs
160x10 / 80x15
170x10 / 80x15
200x10 / 80x15

Lat Pull Down (Close grip, palms inward) s/s Barbell Upright Row
160x10 / 80x12
170x10 / 80x12
200x10 / 80x12

T-Bar*
2plates x12
3plates x12
*Body was KO'd by the time I got to the T-Bar, so I only did 2 sets.

I got some extra rest last night and I could tell because my body thanked me by allowing me to push around more weight. I feel like I could have gone a little higher on some of the exercises but it will have to wait until next week. I decided to warm up on the SciFit Recumbent Arm Bike (http://i.imgur.com/lafwY.jpg) instead of the treadmill because I was working shoulders today. I am glad that I did, my shoulders were ready to start lifting on the first set after I did a quick 5 minute warm-up on the bike.

Good workout today, legs tomorrow, then rest day.

[lefthandedstraw]

Week 1, Day 6
Hypertrophy - Legs / Calves

Starting Weight: 209 lbs
Ending Weight: 208.2 lbs
Total Time: 1 hour 20 minutes

Warm Up: 10 minutes on treadmill @ 3.5 mph

Hack Squats (Plates per side)
1 plate x12
2 plates x10
3 plates x8
4 plates x8
4 plates + 10lb x8

Standing Calf Raises
375x12
375x12
375x12
390x12
405x12

Leg Extensions s/s with Seated Leg Curls
80x12 / 80x12
90x12 / 90x12
115x12 / 95x12
125x12 / 100x12
135x12 / 105x12

Seated Calf Raise
90x12
115x12
135x12

[lefthandedstraw]

Week 2, Day 1
Power / Upper

Starting Weight: 209.8 lbs
Ending Weight: 207 lbs
Total Time: 1 hour 30 minutes

Warm Up: 5 minutes on SciFit Recumbent Arm Bike (http://i.imgur.com/lafwY.jpg)

Barbell Bench Press
155x5
165x5
175x5
185x5
195x5

Barbell Row
185x5 +30 seconds
185x5 +30 seconds
185x5 +30 seconds
205x5 +26 seconds
225x5 +15 seconds

Military Press (Standing)
135x5
135x5
145x5
145x5
135x5

Barbell Shrugs
225x10
225x10
315x10
225x10
225x10
135x50

Stairmaster
Level 15
10 minutes + 5 minute cooldown

Today was a good day in the gym because all of my numbers were up from last week. I changed the way I did my barbell rows today, I pulled them from the floor as a deadlift then rowed slow and tried to hold the bar for 30 seconds after my last rep for some form arm / grip work. By the time I got to Military Press I was really feeling it, had to drop my last set back down to starting weight because I felt exhausted. The shrugs call for 5x5 on this routine but I always like to burn myself out on these since they are the last exercise before I leave the gym.

[MikEagle22]

Nice workout man, how long do you rest in between sets on your power days?

[lefthandedstraw]

Nice workout man, how long do you rest in between sets on your power days?
I have never had power days in my year of working out, everytime that I went to the gym it was a hypertrophy day with not much resting. It is hard to force myself to rest in between sets, but now that I do I can put everything I have into my next set. What I do though is I just wait until my body cools a little and is able to perform the next set which is usually in a couple of minutes.

[lefthandedstraw]

Week 2, Day 2
Power / Lower

Starting Weight: 210.2 lbs
Ending Weight: 207.4 lbs
Total Time: 1 hour

Warm Up: Static stretching, and very light leg extensions / curls

Squats (Front)
145x5
155x5
165x5
185x5
190x5

Deadlifts / Last Week
185x5 / 135x5
225x5 / 185x5
235x5 / 225x5
255x5 / 235x5
275x5 PR / 245x5

Standing Calf Raises
375x8
375x8
390x8
390x8
405x8
405x8

Today was a really long day. I picked up a side job with a friend who does dry wall. I was up early and moving dry way at 7am, moved 25 sheets of awkward, heavy dry wall. After lunch we started hanging the dry wall, my body was screaming at me because yesterday was heavy upper and I had to hold heavy dry wall above my head on the ceiling until a few nails were in place.

I was not able to hit the gym until later, I actually just got back as I am typing this at 11:20pm, past my bedtime. I felt very sluggish and my squats were pretty bad because I did not improve that much and I my body was very stiff.

Then it was time for my new favorite exercise, deadlifts. I improved a lot this week, so much that I put last weeks numbers above in this journal entry for comparison. The deadlifts felt good all the way through each set. One of my main goals since starting this program was to increase this lift the most, so far I am doing that and enjoying it as well. Lots of fun, can't wait until next week.

[lefthandedstraw]

Week 2, Day 4
Hypertrophy - Chest / Arms

Starting Weight: 210 lbs
Ending Weight: 209.2 lbs
Total Time: 1 hour 10 minutes

Warm Up: 5 minutes on SciFit Recumbent Arm Bike (http://i.imgur.com/lafwY.jpg)

DB Incline
60x8
70x8
75x8

Barbell Close Grip Bench
135x12
135x12
135x12

DB Flat Bench
75x8
75x8
75x8

Standing Barbell Curls s/s with Standing French Press
70x12 / 80x12
75x12 / 85x12
80x12 / 90x12

Push Downs s/s with DB Hammer Curls
80x12 / 35x12
80x12 / 35x12
80x12 / 35x12

Pec Deck
150x12
150x12
150x12

Machine Curl s/s with Machine Dips
70x12 / 330x12
70x12 / 330x12
75x12 / 330x12

[lefthandedstraw]

Week 2, Day 5
Hypertrophy - Shoulders / Back / Traps

Starting Weight: 208.2 lbs
Ending Weight: 206.2 lbs
Total Time: 1 hour 15 minutes

Warm Up: 5 minutes on SciFit Recumbent Arm Bike (http://i.imgur.com/lafwY.jpg)

DB Shoulder Press s/s with DB Front Raise
55x8 / 15x12
65x8 / 15x12
75x4 / 15x12 <-- Bad liftoff + shaky first rep. 3 solid reps after then petered out on the last rep.

DB One Arm Row s/s DB Arnold Press
90x8 / 45x8
95x8 / 45x8
100x8 / 45x8

Lat Pull Down (Wide grip) s/s DB Shrugs
170x10 / 85x15
180x10 / 85x15
200x10 / 85x15

Lat Pull Down (Close grip, palms inward) s/s Barbell Upright Row
140x10 / 70x12
180x10 / 70x12
200x10 / 70x12

T-Bar
2 plates x 12
3 plates x 12
4 plates x 12

[MikEagle22]

My legs were still pretty beat up from my tuesday lower power day, did you have this problem too? I still worked out but opted to use average weights just to get blood pumping in, I wasnt going to skip cause I want my body to get use to this format.

[lefthandedstraw]

Week 1, Day 6
Hypertrophy - Legs / Calves

Starting Weight: 208.6 lbs
Ending Weight: 209 lbs
Total Time: 1 hour

Warm Up: 1 plate x 20 reps & 10 minutes on treadmill @ 3.5 mph

Leg Press
3 plates x 12
4 plates x 12
5 plates x 12
5 plates x 12
5 plates x12

Standing Calf Raises
375x12
375x12
390x12
390x12
405x12

Leg Extensions s/s with Seated Leg Curls
80x12 / 80x12
90x12 / 90x12
115x12 / 90x12
125x12 / 90x12
135x12 / 90x12

[lefthandedstraw]

Week 3, Day 1
Power / Upper

Starting Weight: 210
Ending Weight: 208.2
Total Time: 1 hour 20 minutes

Warm Up: 5 minutes on SciFit Recumbent Arm Bike (http://i.imgur.com/lafwY.jpg)

Barbell Bench Press
165x5
165x5
175x5
185x5
185x5

Barbell Row
185x5
185x5
225x5
225x5
235x5

Military Press (Smith Machine)
165x5
165x5
185x5
185x5
185x5

Barbell Shrugs
225x10
225x10
315x10
315x10
365x10

Good workout today, my numbers were a little better on my bench, but I feel that I am getting better with my form and it feels a lot more comfortable now. I never did regular barbell bench before because I did dumbbell flat bench for the last year and a half and fell into a comfort zone.

I decided to use a smith machine today for my military press instead of standing. Standing military presses at my gym was a little uncomfortable because the ceiling is so low, I only have an inch of clearance at my peak with the 10 lb plates on each side, it was pain to load the bar with 6-8 10 lb plates. The smith machine allowed me to focus everything on just the exercise itself instead of whether or not I am going to smash the ceiling with the barbell.

[lefthandedstraw]

Week 2, Day 2
Power / Lower

Starting Weight: 210.2 lbs
Ending Weight: 207.4 lbs
Total Time: 1 hour

Warm Up: Static stretching & dynamic stretching for 10 minutes.

Squats / Last Week
155x5 / 145x5
175x5 / 155x5
185x5 / 165x5
205x5 / 185x5
225x5 / 190x5

Deadlifts / Last Week
185x5 / 185x5
225x5 / 225x5
285x5 / 235x5
290x5 / 255x5
295x5 / 275x5

315x1

Standing Calf Raises
375x8
375x8
390x8
405x8
420x8
435x8

What a fun workout all of my numbers were up from last week and I feel a lot stronger overall. Squats were felt good and I had a lot better form this week than last because I have been stretching at night to loosen up my hips, they were so damn tight. Deadlifts felt good they very heavy for me, I will sleep well tonight. Barely finished the last rep in the last set. I really wanted to do 315 for one rep so I did, filmed it for a form check, I feel that I could have pulled a little more.

KnlPsdjFXS4

Excited because I am up 90 lbs in 3 weeks, feels good.

[lefthandedstraw]

My legs were still pretty beat up from my tuesday lower power day, did you have this problem too? I still worked out but opted to use average weights just to get blood pumping in, I wasnt going to skip cause I want my body to get use to this format.
Yeah I had that problem, my first week was absolute hell. Now my body is starting to get used to it and I really feel it after my power days. Love this routine though, already having good results in the start of my third week. This was exactly what I needed to get past the plateau and get stronger at the basic core exercises.

[Smithers115]

Good log bro, doing the same split! Except ive added a 3rd power day breaking up deadlifts and squats, cant do both 100% on same day. Loving it so far!

Looking good so far man!

How you liking the program?

[Big_Carphuna]

Subbed bro!
Good shiet meng!

[lefthandedstraw]

Good log bro, doing the same split! Except ive added a 3rd power day breaking up deadlifts and squats, cant do both 100% on same day. Loving it so far!

Looking good so far man!

How you liking the program?

Thanks man and I love the program so far. I never kept a log before, but it is nice to be able to see the numbers from the previous week and try to beat them all the next week... Love it.


Subbed bro!
Good shiet meng!

Thanks brah!

[lefthandedstraw]

Week 3, Day 4
Hypertrophy - Chest / Arms

Starting Weight: 206.4 lbs
Total Time: 1 hour 30 minutes

Warm Up: Warm Up: 5 minutes on SciFit Recumbent Arm Bike (http://i.imgur.com/lafwY.jpg)

DB Incline
60x8
70x8
75x8

Barbell Close Grip Bench
155x12
155x12
155x12

DB Flat Bench
75x8
75x8
80x8

Standing Preacher Curls s/s with Skull crushers
75x12 / 75x12
80x12 / 80x12
85x12 / 85x12

Push Downs s/s with DB Hammer Curls
80x12 / 40x12
80x12 / 40x12
80x12 / 40x12

Pec Deck
150x12
150x12
150x12

Machine Curl s/s with Dips (holding dumbbell between legs)
75x12 / BW + 35 x12
75x12 / BW + 35 x12
75x12 / BW + 35 x11

Good workout today, switched from the standing french press to skull crushers. I felt it a lot more in my triceps and had really good controlled movement. I also switched to dips and had a small accident at the end of my first set. I had a 35lb dumbbell between my legs and after the set dropped down and the sweat on my legs made the dumbbell slip until it hit my feet on the floor and scrapping skin off of my legs on the way down. I finished a few more sets like that but it hurt like hell. Next week I will be doing bench dips with added weight until I can buy a proper weight belt. Overall good work, I felt stronger on this day than last week.

[lefthandedstraw]

Week 3, Day 5
Hypertrophy - Shoulders / Back / Traps

Starting Weight: 208.2 lbs
Total Time: 45 minutes

Warm Up: DB Shoulder press, 2 sets of 15 with 30lb dumbbells.

DB Shoulder Press s/s with DB Front Raise
60x8 / 15x12
60x8 / 15x12
60x8 / 15x12

DB One Arm Row s/s DB Arnold Press
100x8 / 40x8
100x8 / 40x8
100x8 / 40x8

Lat Pull Down (Wide grip) s/s DB Shrugs
170x10 / 85x15
180x10 / 85x15
200x10 / 85x15

Lat Pull Down (Close grip, palms inward) s/s Barbell Upright Row
150x10 / 65x12
180x10 / 65x12
200x10 / 65x12

T-Bar
2 plates x 12
2 plates x 12

I overslept this morning by about 30 minutes leaving less time at the gym. Finished this entire workout in less than an hour. I was extremely beat, and my heart rate was still going crazy about 20 minutes after I was done with my workout, at home showering and getting ready for work. It was a good high intensity workout with very little rest time between sets and super sets. Hypertrophy legs tomorrow, I cant wait it should be a lot of fun.

[lefthandedstraw]

Week 3, Day 6
Hypertrophy - Legs / Calves

Starting Weight: 205.6 lbs
Total Time: 1 hour 5 minutes

Warm Up: 1 plate x 20 reps

Leg Press
3 plates x 12
4 plates x 12
5 plates x 12
5 plates x 12
6 plates x 12

Standing Calf Raises
375x12
375x12
390x12
390x12
405x12

Suspended Bulgarian Lunges
BWx10
BWx10
BWx10

Leg Extensions s/s with Seated Leg Curls
90x12 / 90x12
110x12 / 90x12
130x12 / 90x12
135x12 / 90x12
140x12 / 90x12

Added some Bulgarian lunges into my routine tonight. Instead of using a bench for my opposite leg I used my TRX (http://www.fitnessanywhere.com/) to keep my off leg suspended to make the exercise harder, and to incorporate more core movement into the exercise. Workout was good, off day tomorrow then week 4 is right around the corner. My weight was also down today, I didn't get a chance to eat a lot today because of the way the schedule happened to fall on my at work.

[zackmorris]

Awesome dude! Good stuff...keep grindin!

[lefthandedstraw]

Week 4, Day 1
Power / Upper

Starting Weight: 206.4
Total Time: 1 hour 15 minutes

Warm Up: 5 minutes on SciFit Recumbent Arm Bike (http://i.imgur.com/lafwY.jpg)

Barbell Bench Press
165x5
175x5
185x5
185x5
190x5

Barbell Row
185x5
225x5
225x5
225x5
225x5

Military Press (Hammer Strength ISO)
180x5
180x5
180x5
180x5
180x5

Barbell Shrugs
225x10
315x10
315x10
315x10
225x10

Gym was really busy today, when I got to my military press everything was being used, the two dumbbell benches, 2 squat racks (for standing presses) and all 3 smith machines. So I decided to use the hammer strength iso military press machine. I really liked it but it mainly hits the front delts more than the entire delt. Bench felt good today, I can feel that I am getting stronger, I am really focusing on slow controlled movement with full range of motion, which can be difficult because I am 6'5" and my range of motion is very large. Looking forward to lower power tomorrow.

[MikEagle22]

Your rows are getting strong! Nice work! A strong back will help in almost every lift, keep it up!

[lefthandedstraw]

Week 4, Day 2
Power / Lower

Starting Weight: 205 lbs
Total Time: 1 hour

Warm Up: Static stretching & dynamic stretching for 10 minutes.

Squats
165x5
185x5
225x5
225x5
235x5

Deadlifts
225x5
275x5
275x5
275x5
295x5

Standing Calf Raises
405x8
420x8
420x8
420x8
420x8
420x8

My weight was down 5 lbs from last week. I really need to eat more, my weird schedule from work is throwing me off. Other than that it was a good workout today, I had more weight during my working sets and my squats felt really good.

[lefthandedstraw]

Week 4, Day 4
Hypertrophy - Chest / Arms

Starting Weight: 208.4 lbs
Total Time: 1 hour 10 minutes

Warm Up: Warm Up: 5 minutes on SciFit Recumbent Arm Bike (http://i.imgur.com/lafwY.jpg)

Barbell Incline
135x8
145x8
145x8

Barbell Close Grip Bench
135x12
135x12
135x12

DB Flat Bench
80x8
80x8

Standing Preacher Curls s/s with Skull crushers
75x12 / 80x8
75x12 / 80x8
75x12 / 80x8

Push Downs s/s with DB Hammer Curls
200x8 / 40x12
200x8 / 40x12
225x8 / 40x12

Pec Deck (Drop set w/ no rest)
150x12
130x12
110x12
50xFailure

Machine Curl s/s with Machine Dips
75x12 / 330x12
75x12 / 330x12
75x12 / 330x12

Didn't have that good of a workout, I decided to change from DB incline to Barbell incline because I am weak at that exercise and would like for that exercise to get stronger. By the time that I got to regular DB flat bench I was dead, next week I will drop the weight on this exercise and complete more reps since it is a hypertrophy day. The gym was very busy, I felt very sluggish for some reason until I hit the preacher curls to skull crushers. I love this supper-set. On my chest flies I did a drop-set with no rest except to change the pin, after that I was dead. Overall I started very slow today and finished well.

[lefthandedstraw]

Week 4, Day 5
Hypertrophy - Shoulders / Back / Traps

Starting Weight: 208.4 lbs
Total Time: 50 minutes

Warm Up: DB Shoulder press, 2 sets of 15 with 30lb dumbbells.

DB Shoulder Press s/s with DB Front Raise
60x8 / 15x12
60x8 / 15x12
60x8 / 15x12

DB One Arm Row s/s DB Arnold Press
100x8 / 40x8
100x8 / 40x8
100x8 / 40x8

Lat Pull Down (Wide grip) s/s DB Shrugs
170x10 / 85x15
180x10 / 85x15
200x10 / 85x15

Lat Pull Down (Close grip, palms inward) s/s Barbell Upright Row
160x10 / 65x12
180x10 / 65x12
200x10 / 65x12

T-Bar Dropset
4 plates x 8
3 plates x 10
2 plates x 10
1 plate x failure

[lefthandedstraw]

Week 4, Day 6
Hypertrophy - Legs / Calves

Total Time: 1 hour

Leg Press
3 plates x 12
4 plates x 12
5 plates x 12
6 plates x 12
7 plates x 12
7 plate drop set (7x6, 6x6, 5x8, 4x10, 3x12, 2x15, 1x20)

Standing Calf Raises
260x12
260x12
260x12
260x12
260x12

Leg Extensions s/s with Seated Leg Curls
100x12 / 90x12
100x12 / 90x12
100x12 / 90x12
100x12 / 90x12
100x12 / 90x12

Good workout today. I finished strong on the leg press, I was unable to stand up after I finished the drop set for a couple of minutes. After the drop set I did my super set of extensions and curls with lighter weight and strict form. Legs were on fire when I was leaving the gym tonight.

[BigAnf]

good work! im on the same routine, its great

[lefthandedstraw]

Week 5, Day 1
Power / Upper

Starting Weight: 209.2
Total Time: 1 hour

Warm Up: 5 minutes on SciFit Recumbent Arm Bike (http://i.imgur.com/lafwY.jpg)

Barbell Bench Press
165x5
175x5
185x5
195x5
195x5

Barbell Row
185x5
185x5
205x5
205x5
225x5

Military Press (Hammer Strength ISO)
180x5
180x5
180x5
180x5
180x5

Barbell Shrugs
225x10
315x10
315x10
315x10
225x10

Tough workout this morning, had to do my power workout very early before work and I did not eat my oatmeal before my workout. I think that my body did not like it because I became very lethargic way by the time I got to barbell rows.

Bench was stronger this week, I am hoping in a couple of weeks I can get over 200 on my last set of 5x5. My chest has always been very week, but I am seeing improvements now that I am being more consistent with an actual program.

I can't wait for lower power tomorrow.

[lefthandedstraw]

good work! im on the same routine, its great
Thanks bro. I'm doing the routine because of you, also mirin' your latest progress pics. I didn't post in the thread because it was 10+ pages in 20 minutes and my comments would have been lost somewhere in the thread. :)

[lefthandedstraw]

Week 5, Day 2
Power / Lower

Starting Weight: 206.8 lbs
Total Time: 1 hour

Warm Up: Static stretching & dynamic stretching for 10 minutes.

Squats
185x5
225x5
225x5
225x5 <-- Right knee was acting up so I dropped weight for next set.
185x5

Deadlifts
225x5
225x5
225x5
275x5
275x5

Standing Calf Raises
405x8
420x8
420x8
420x8
420x8
420x8

My body was not very flexible today, I need to stretch more before bed and maybe incorporate some foam rolling as well to keep my body more limber. It was really hard to get through my squats today because of my overall stiffness, I have always had bad knees due to a crazy growth spurt when going into high school. Deads felt pretty good, I was tinkering around with my form and I need to use my lower body more, these are being performed as more of a straight leg deadlift. Time to recover and get back at it on my hypertrophy days.

[lefthandedstraw]

Week 5, Day 4
Hypertrophy - Chest / Arms

Starting Weight: 209 lbs
Total Time: 1 hour 20 minutes

Warm Up: Warm Up: 5 minutes on SciFit Recumbent Arm Bike (http://i.imgur.com/lafwY.jpg)

Barbell Incline
135x10
135x10
135x10

Barbell Close Grip Bench
135x12
135x12
135x12

DB Flat Bench
60x12
60x12
60x12

Standing Preacher Curls s/s with Skull crushers
75x12 / 80x8
75x12 / 85x8
75x12 / 85x8

Push Downs s/s with DB Hammer Curls
200x8 / 35x12
225x7 / 35x12 <-- Arms died on the last rep of pushdowns
160x15 / 35x12

Pec Deck (Drop set w/ no rest)
150x12
150x12
150x12

Machine Curl s/s with Machine Dips
75x12 / 330x12
75x12 / 330x12
75x12 / 330x12

I had a great workout today, surprisingly the gym was not that busy for the time that I went. I decided to lower the weight on some of the exercises and really concentrate on trying to get a few more reps in each set. I also slowed everything down a little and concentrated really hard on the form. My chest & arms are still pumped while I am typing this. I got a lot done today, including a awesome workout.

[lefthandedstraw]

Week 5, Day 5
Hypertrophy - Shoulders / Back / Traps

Starting Weight: 208.4 lbs
Total Time: 1 hour 50 minutes

DB Shoulder Press s/s with DB Front Raise
60x12 / 20x12
60x12 / 20x12
60x12 / 20x12

DB One Arm Row s/s DB Arnold Press
85x10 / 40x10
85x10 / 40x10
85x10 / 40x10

Lat Pull Down (Wide grip) s/s DB Shrugs
170x10 / 85x15
180x10 / 85x15
210x10 / 85x15 <-- Up 10 lbs, lost my form on the last rep.

Lat Pull Down (Close grip, palms inward) s/s Barbell Upright Row
160x10 / 60x12
180x10 / 60x12
200x10 / 60x12

[lefthandedstraw]

Week 5, Day 6
Hypertrophy - Legs / Calves

Total Time: 1 hour 30 minutes

Leg Press (Wide stance s/s with narrow stance (feet together knees together))
5 plates x 7 x 7
5 plates x 7 x 7
4 plates x 8 x 8
3 plates x 10 x 10
2 plates x 12 x 12

Seated Standing Calf Raises
200x12
240x12
240x12
260x12
260x12

Leg Extensions s/s with Seated Leg Curls
75x12 / 115x12
75x12 / 115x12
75x12 / 115x12
75x12 / 115x12
75x12 / 115x12

Seated Calf Raise
90x12
90x12
115x12
115x12
135x12

I had a good workout, switch my leg press up by doing a wide stance for reps super setting to a narrow stance with the same number of reps to finish the set. By the time I finished my last set I could barely stand up my legs were shaking so bad. The leg extensions and curls were done on 2 different machines because the normal ones that I use were being used, so my numbers are a little off on those, but I tried to get to about the same weight as normal. Tomorrow will be a day of rest, work, good food and football.

[lefthandedstraw]

Week 6, Day 1
Power / Upper

Total Time: 1 hour 30 minutes

Barbell Bench Press
165x5
185x5
195x5
200x5
200x5

Barbell Row
185x5
185x5
205x5
215x5
225x5

Seated Military Press
135x5
145x5
150x5
155x4 <-- Lost focus on last rep
155x5 <-- Vid below

165x1
175x1 <-- My max, felt good

Barbell Shrugs
225x10
225x10
225x10
225x10
225x10

I worked out in a different gym today. A friend of mine has the keys to a local high school because he is a coach there and I was able to lift in a very old rusted out weight room. I loved it but I lifted late at night and I did not realize how horrible the lighting is when I recorded my video.

I recorded my last set on 5x5, at 155x5 a new PR for me in reps. After this I went for max and hit 165x1, 175x1 and then failed on 185x.5 ... I was so close.

DuYndl0aOjc

[SgSpartan]

I wanted to say something to encourage you, but then I saw the Lakers 3-peat.....fuk yeah!

[MikEagle22]

Made the new PR look easy...fluent, solid reps..Good work

[ZenBowman]

In on this, gjdm. We are both late to the compound game, but better late than never. Honestly, I don't think I can stand going back to a FLEX magazine bodybuilding type split, makes me feel like an idiot. Good job on discovering a good routine that works on power and strength, I might do this routine once I feel my strength is acceptable.

BTW I use Myplate on livestrong.com to track calories and macros.

[lefthandedstraw]

Week 6, Day 2
Power / Lower

Total Time: 1 hour

Front Squats
135x5
135x5
135x5
135x5
135x5

Deadlifts (Rack Pulls)
275x5
315x5
315x5
365x5
385x5

Stiff Legged Deadlifts
225x5
225x5
225x5

Standing Calf Raises
405x8
420x8
420x8
435x8
435x8
435x8

Had a good workout tonight. I really concentrated on my form to move the weight around tonight. I added some rack pulls and did them so so slow, it felt really good and I am sure that I will feel them tomorrow. It is so much easier to pick up 225 off the floor compared to when I started this program, damn it feels good.

[lefthandedstraw]

I wanted to say something to encourage you, but then I saw the Lakers 3-peat.....fuk yeah!

Go Lakers, good game against the Bulls tonight.


Made the new PR look easy...fluent, solid reps..Good work

Thanks! I will be doing military presses in the power rack at my gym from now on because I can set it up easy and have the safety rails for when I fail. Besides nobody uses the power rack at my gym and there are other options because it is next to 2 squat racks.


In on this, gjdm. We are both late to the compound game, but better late than never. Honestly, I don't think I can stand going back to a FLEX magazine bodybuilding type split, makes me feel like an idiot. Good job on discovering a good routine that works on power and strength, I might do this routine once I feel my strength is acceptable.

BTW I use Myplate on livestrong.com to track calories and macros.

Thanks bro! I will check out myplate, I might start adding it to my log at night with my workouts. I have researched training methods / techniques, now I need to start researching nutrition / diets.

[ZenBowman]

Thanks bro! I will check out myplate, I might start adding it to my log at night with my workouts. I have researched training methods / techniques, now I need to start researching nutrition / diets.

IMO, fad diets are a bad idea, but it makes good sense to log what you eat and make sure your macros are balanced. I had no idea how crappy my diet was until I started logging it.

[lefthandedstraw]

IMO, fad diets are a bad idea, but it makes good sense to log what you eat and make sure your macros are balanced. I had no idea how crappy my diet was until I started logging it.
Not looking for a fad diet.... I just need to learn about nutrition in general, macros and all of that. In general I stick to veggies, oatmeal, chicken, steaks and shakes.

[lefthandedstraw]

Week 6, Day 3
Hypertrophy - Chest / Arms

Total Time: 1 hour 30 minutes

Barbell Incline
140x10
140x10
140x10

Barbell Close Grip Bench
135x12
135x12
135x12

DB Flat Bench
60x12
60x12
60x12

Standing Preacher Curls s/s with Skull crushers
75x12 / 80x12
75x12 / 85x12
75x12 / 90x11 <-- Failed last rep.

Push Downs s/s with DB Hammer Curls
160x12 / 35x12
160x12 / 35x12
160x12 / 35x12

Cable Crossovers (high to low)
50x12
50x12
50x12

Machine Curl s/s with Machine Dips
75x12 / 330x12
75x12 / 330x12
75x12 / 330x12

Pushed my hyper chest/arms day forward because of the holiday tomorrow. My gym will be closing at 2 tomorrow and I actually have to go into work for a few hours in the morning so I was not going to be able to make it in tomorrow. Felt good, I was sore from having 2 days of power and not a day of rest in between, but I will survive. Had a really good pump after my superset of preacher curls and skull crushers. Good day today.

[lefthandedstraw]

Happy Thanksgiving!

Enjoy your day with friends and family and make sure that you eat plenty of good food. :)

[lefthandedstraw]

Week 6, Day 5
Hypertrophy - Shoulders / Back / Traps

Total Time: 1 hour 15 minutes

DB Shoulder Press s/s with DB Front Raise
60x10 / 20x12
60x10 / 20x12
60x10 / 20x12

DB One Arm Row s/s DB Arnold Press
85x10 / 40x10
85x10 / 40x10
85x10 / 40x10

Lat Pull Down (Wide grip) s/s DB Shrugs
170x10 / 85x15
180x10 / 85x15
200x10 / 85x15

Lat Pull Down (Close grip, palms inward) s/s Barbell Upright Row
160x10 / 60x12
180x10 / 60x12
200x10 / 60x12

All of my numbers were about the same today as they were last week, my main focus today was making sure that each rep I did today was a solid rep. Slow movement with full focus on the muscle that I was working. Push-ups before bed tonight and I get to finally do my Saturday night leg routine.

[lefthandedstraw]

Week 6, Day 6
Hypertrophy - Legs / Calves

Total Time: 1 hour

Leg Press (Wide stance s/s with narrow stance (feet together knees together))
4 plates x 12 x 12
4 plates x 12 x 12
4 plates x 12 x 12
4 plates x 12 x 12
4 plates x 12 x 12
2 plates x 20 x 20

Stiff Legged Deadlift
135x8
135x8
135x8
135x8

Seated Calf Raise
90x12
90x12
115x12
115x12
135x12

Leg Extensions s/s with Seated Leg Curls
70x12 / 90x12
70x12 / 100x12
75x12 / 100x12
75x12 / 100x12
75x12 / 100x12

I had a great workout tonight, legs were screaming at me after the leg press wide / narrow superset, damn it felt good. My calves have grown and were pumped big time while I was doing seated calf raises, they look better then they ever have. Added stiff legged deads into tonight routine, felt good, did them very slow and full concentration on my glutes. This leg day is starting to become my favorite day to lift in this routine.

[GymRat1991]

Wow, souds like you're getting some great workouts in! Keep up the good work! Hey, pain is glory.. that tough workout will pay off! :) Good luck!

[lefthandedstraw]

Week 7, Day 1
Power / Upper

Total Time: 1 hour 20 minutes

Barbell Bench Press
165x5
185x5
185x5
185x5
190x5

Barbell Row
185x5
185x5
205x5
205x5
225x5

Seated Military Press
135x5
145x5
150x5
155x4
155x4

165x2
170x1

Barbell Shrugs
225x10
225x10
315x10
315x10
225x10
225x10

Going to bed early because I did not feel well today. I hope that I feel better in the morning.

[lefthandedstraw]

Week 7, Day 2
Power / Lower

Total Time: 1 hour 45 minutes

Squats
135x5
140x5
145x5
155x5
165x5

175x3
185x3

Deadlifts
225x5
255x5
275x5
275x5
285x5

225x12

Standing Calf Raises
405x8
420x8
420x8
435x8
435x8
450x8

Feeling a little better than yesterday, still have that sick/tired feeling. I don't have anything planned tomorrow morning so I will be going to bed early and sleeping in tomorrow. Planned rest day tomorrow.

[lefthandedstraw]

Wow, souds like you're getting some great workouts in! Keep up the good work! Hey, pain is glory.. that tough workout will pay off! :) Good luck!
Thanks for the comment. Hard work does pay off later down the road.

[ZenBowman]

Nice workout. Strong workout length! I've been trying to keep my workouts to 45 mins but along with assistance work it ends up being 1:15, and that's long for me!

[lefthandedstraw]

Week 7, Day 4
Hypertrophy - Chest / Arms

Total Time: 45 minutes

Barbell Incline
140x10
140x10
140x10

DB Flat Bench
60x12
60x12
60x12

Preacher Curls s/s with Skull crushers
75x12 / 80x12
75x12 / 80x12
75x12 / 80x12

Push Downs s/s with DB Hammer Curls
160x12 / 35x12
160x12 / 35x12
160x12 / 35x12

Cable Crossovers (high to low)
50x12
50x12

Machine Curl s/s with Machine Dips
75x12 / 330x12
75x12 / 330x12
75x12 / 330x12

Was pressed for time this morning before I went off to work, so I had to cut a few things out of the routine and really jam through everything. A lot of the weight was the same but I barely had any rest the entire workout, even though I was pressed for time I did not waste it while I was in the gym.

[lefthandedstraw]

Week 6, Day 5
Hypertrophy - Shoulders / Back / Traps

Total Time: 30 minutes

DB Shoulder Press s/s with DB Front Raise
60x10 / 17.5x12
60x10 / 17.5x12
60x10 / 17.5x12

DB One Arm Row s/s DB Arnold Press
85x10 / 45x10
85x10 / 45x10
85x10 / 45x10

Lat Pull Down (Wide grip) s/s DB Shrugs
170x10 / 85x15
180x10 / 85x15
200x10 / 85x15

Lat Pull Down (Close grip, palms inward) s/s Barbell Upright Row
160x10 / 60x12
180x10 / 60x12
200x10 / 60x12

Wow, I completed this workout in 30 minutes. I was pressed for time, gave myself barely any time in between sets to rest. It actually felt really good, but I can not remember the last time that I spent only 30 minutes in the gym.

[lefthandedstraw]

Week 7, Day 6
Hypertrophy - Legs / Calves

Total Time: 1 hour 45 minutes

Back Squat (full ATG)
135x10
135x10
135x10
135x10
135x10

Stiff Legged Deadlift
225x8
225x8
225x8

Leg Press (Wide stance s/s with narrow stance (feet together knees together))
4 plates x 10 x 10
4 plates x 10 x 10
4 plates x 10 x 10
4 plates x 10 x 10
3 plates x 15 x 15
2 plates x 20 x 20

Seated Calf Raise
90x12
90x12
90x12
115x12
115x12

Leg Extensions s/s with Standing Single Leg Curls
75x12 / 30x12
90x12 / 35x12
90x12 / 35x12
90x12 / 40x12
105x12 / 40x12

[lefthandedstraw]

Week 8, Day 1
Power / Upper

Total Time: 1 hour 30 minutes

Barbell Bench Press
Bar x 20
135x8
165x5
185x3
185x3
190x3
195x2
185x3

135x15

Barbell Row
135x8
185x5
185x5
185x5
205x5

135x20

Seated Military Press
Bar x 20
95x8
135x5
145x5
150x5
160x2
165x2
175x1

135x9.5

Barbell Shrugs
225x10
225x10
315x10
315x10
225x10
225x10

[lefthandedstraw]

Week 8, Day 2
Power / Lower

Total Time: 1 hour 30 minutes

Squats
95x10
135x5, 5
155x3
160x3
165x3
175x3
185x3
190x3
205x1

Deadlifts
135x10
225x5, 5, 5
275x3,3

I stopped doing to parallel on my squats and this is my third straight week of doing back squats going full ATG, my numbers are slowly going up and my legs felt a lot better today. I worked the weight up slowly today and did a few less reps per set.

I will be deloading next week and figuring out a new routine courtesy of BTBAM (http://forum.bodybuilding.com/showthread.php?t=127853913).

[Mark2K8]

sub'd bro. will read thru log from day1 later to see your gainz!

[ZenBowman]

Nice work champ, lets see some squat vids!

[MikEagle22]

Hey Left, whats the reason behind switching up the routine? I actually plan on switching mine up too, twice a week for each bodypart gets draining and tears my body down after awhile. No doubt I got some good strength gains from it, but for me personally and physically I cant do this for an extended amount of time (8+ weeks).

[lefthandedstraw]

Hey Left, whats the reason behind switching up the routine? I actually plan on switching mine up too, twice a week for each bodypart gets draining and tears my body down after awhile. No doubt I got some good strength gains from it, but for me personally and physically I cant do this for an extended amount of time (8+ weeks).
I got a job as a Apprentice Firefighter and I will be starting next Tuesday. I will be working 24 hour shifts so it will be hard to fit in a good solid workout during that time. I also will be going to school in January for 2 days, 3 classes and I am working part-time right now on the weekends.

Finding time for this routine has been tough lately, and finding time for it in a months time will be even harder.

Loved it though. It is a great routine to fall back onto if I hit another plateau.

[lefthandedstraw]

Week 8, Day 4
Hypertrophy - Chest / Arms

Total Time: 1 hour 45 minutes

Barbell Incline
Bar x 20
135x8
145x8
155x8
165x5
175x3

185x2 <-- PR

135x12

Close Grip Bench Press s/s with DB Flat Bench
135x10 / 60x8
135x10 / 60x8
135x12 / 60x10

Preacher Curls s/s with Skull crushers
75x12 / 80x12
75x12 / 85x12
75x12 / 80x15

Push Downs s/s with DB Hammer Curls
160x12 / 30x12
160x12 / 30x12
160x12 / 30x12

Pec Deck
150x12
150x12
120x12
120x12

Machine Curl s/s with Dips
90x15 / BW x 12
90x15 / BW x 12
90x15 / BW x 12

Had a good workout, started strong with a PR on the incline. I have been very strict with my incline over the last few weeks and I really felt good doing them today, patience paid off. I decided to super set my CGB with DB Bench which turned out to be really good, felt the burn everywhere. Finished the night with some BW dips, and my arms were flat out done after them.

I am taking the weekend off because I am flying north to Sacramento, CA for a entry level firefighter exam. I don't know the hotel accommodations yet, but if they have any kind of gym then I will probably puts around in it with the little time that I will have. I will be bringing my suspension trainer for a good bodyweight workout to go along with some basic calisthenics.

[Mark2K8]

good stuff brah

pretty sweet we doing the same stuff on same day. i think ima use the pec deck instead of crossovers too. didnt feel any chest work when i did it.

GL on exam

[amplitude486]

Subscribing to this. This blog is a good reference and good read; I'm doing the exact same thing right now (Power/Hypertrophy split) with 3 hypertrophy days on, 1 day off, 2 power days, 1 day off. Your PRs and lift weights are pretty close to mine as well, with yours being a little higher. My only question is, why is your total time at the gym so long? 1 hour and 30-45 minutes just seems like overkill - is your rest time realllly long? I find it VERY hard to go past 70 minutes.


Great progress so far, though. I'll be following this thread!

[Mark2K8]

Just relized this program lacks abs...


What do you do/what day would you do them. The off days?

[lefthandedstraw]

Just relized this program lacks abs...


What do you do/what day would you do them. The off days?

I did abs/cardio my on my days off the first week and I have not touched them since. I have gone 7 weeks without touching abs and I think that they are stronger and look better now then before. When I take pictures to compare I could be wrong on the looks but I know that they are a lot stronger.

[SgSpartan]

I did abs/cardio my on my days off the first week and I have not touched them since. I have gone 7 weeks without touching abs and I think that they are stronger and look better now then before. When I take pictures to compare I could be wrong on the looks but I know that they are a lot stronger.

Don't worry brah. As long as you keep doing the major compound lifts, your core/abs will get stronger!

[lefthandedstraw]

Week 8, Day 1
Power / Upper

Total Time: 1 hour

Barbell Bench Press
Bar x 20
135x8
165x5
185x3
190x3
195x3

135x15

Barbell Row
135x8
185x5
190x5
190x5
195x5

135x20

Seated Military Press
Bar x 20
95x8
135x5
155x5
165x3
165x3

135x10

Barbell Shrugs
225x12
225x12
225x12
225x12

[lefthandedstraw]

Week 9, Day 4
Hypertrophy - Chest / Arms

Total Time: 1 hour 15 minutes

Barbell Incline
Bar x 20
135x8
145x8
155x8
165x5

185x3 <-- PR

135x12

Close Grip Bench Press s/s with DB Flat Bench
135x10 / 60x10
135x10 / 60x10
135x10 / 60x10

Preacher Curls s/s with Skull crushers
75x12 / 75x15
75x12 / 75x15
75x12 / 75x15

Push Downs s/s with DB Hammer Curls
160x12 / 30x15
160x12 / 30x15
160x12 / 30x15

Cable Crossovers
Hi to Low
20x12
20x12
Mid to Mid
15x12
15x12
Low to Hi
15x12
15x12

Machine Curl s/s with Dips
90x15 / BW x 15
100x15 / BW x 15

Wow life has been busy, my last hyper day was this one last week. I was out of town all weekend and worked my first 24 hour shift on Tuesday so I was unable to do my lower power on that designated day. It felt good to get back in the gym tonight. I am continuing to do my power/hypertrophy training until I can get my schedule all figured out with the BTBAM routine that I want to start doing. Barbell incline is starting to become a new favorite, weight and form feel good.

[lefthandedstraw]

Week 9, Day 5
Hypertrophy - Shoulders / Back / Traps

Total Time: 1 hour

DB Shoulder Press s/s with DB Front Raise
60x10 / 15x12
60x10 / 15x12
60x10 / 15x12

Hammer Strength ISO-Row s/s DB Arnold Press
2 plates x 12 / 40x10
2 plates x 12 / 40x10
2 plates x 12 / 40x10

Lat Pull Down (Wide grip) s/s DB Shrugs
170x10 / 85x15
180x10 / 85x15
200x10 / 85x15

Lat Pull Down (Close grip, palms inward) s/s Barbell Upright Row
150x10 / 55x12
150x10 / 55x12
150x10 / 55x12

[lefthandedstraw]

Week 9, Day 6
Hypertrophy - Legs / Calves

Total Time: 1 hour 30 minutes

Box Squats
135x12
135x12
185x8
185x8
225x8
245x3
255x1

Stiff Legged Deadlift
135x8
135x8
135x8

Pendlay Rows
135x10
135x10
135x10

Lying Leg Curls s/s Leg Extensions
60x10 / 40x12
60x10 / 50x12
60x10 / 50x12
60x10 / 60x12

Seated Calf Raise
90x12
90x12
90x12

Barbell Incline Press
135x12
165x5
185x3, 3
190x2 <-- PR

135x12

Had a late night gym session, just got back. Everything felt great, threw in some incline press at the end and hit a PR. A couple of weeks before I started this routine I got fitted for a suit and I wore that suit tonight and had a hard time fitting into it because of the size that I have gained. I do not feel that I have gotten that much bigger, but it was evident that I have when I had a hard time putting on and fitting into my coat.

[lefthandedstraw]

Week 10, Day 1
Power / Upper

Total Time: 1 hour 30 minutes

Barbell Bench Press
Bar x 20
135x5
165x5
185x5
190x5, 5
195x3

135x15

Barbell Row
135x10
185x5
195x5
200x5
210x5

Hammer Strength ISO Military Press s/s with Pendlay Rows
140x5 / 135x5
160x5 / 135x5
180x5 / 135x5
180x5 / 135x10
180x5 / 135x10

Barbell Shrugs
225x10
225x10
225x10
225x10



Week 10, Day 1
Power / Lower

Total Time: 1 hour

Squats
Bar x 20
135x5
155x5
175x5
185x5
205x5 <--PR for reps
225x1, 1

Deadlifts
135x10
225x5
255x5
275x5
295x5 <--PR for reps
315x1
325x1 <--PR

Seating Calf Raises s/s Dips
90x8 / BW x 12
90x8 / BW x 12
90x8 / BW x 12
90x8 / BW x 12
90x8 / BW x 12

I am working a 24 hour shift tomorrow so I decided that today I would be going twice, upper in the morning and lower in the evening. Both sessions were very good, I know that I will be sore tomorrow. I took a video of my squat 225x1 but for some reason the camera that it was shot on will not connect properly to my computer, it is frustrating me now so I will try again later.

Form on my deadlifts are getting a lot better, my set of 275x5 was crisp all the way through, the first 3 of the 295x5 were good, last 2 the form was lacking. Pulled 315 for 1 and followed it with 325 for 1. Time to eat and sleep.

[lefthandedstraw]

Week 10, Day 4

Total Time: 1 hour

Barbell Incline Press
Bar x 20
135x8
165x8
185x5
135x12

Close Grip Bench Press s/s with DB Press
135x8 / 60x8
135x8 / 60x8
135x8 / 60x8

Hammer Strength ISO Lat Pull Down s/s with Pendlay Rows
2 plates x 8 / 135x8
2 plates x 8 / 155x8
2 plates x 8 / 155x8

Preacher Curl s/s Skull Crusher
75x8 / 75x15
75x8 / 75x15
75x8 / 75x15

Rope Push Downs s/s DB Hammer Curls
80x12 / 35x12
100x12 / 35x12
120x12 / 35x12

Machine Curl s/s Dips
80x15 / BW x 15
80x15 / BW x 15

Status: Sick :(

Good workout though.

[lefthandedstraw]

Week 11, Day 1
Power / Upper

Total Time: 1 hour 30 minutes

Barbell Bench Press
Bar x 20
135x5
165x5
185x5, 5
190x5
195x3

Hammer Strength ISO Military Press
140x5
160x5
180x5
180x5
180x5

90x15

Pendlay Rows
135x5
155x5
165x5
175x5
185x5

Deadlift
225x5
225x5
225x5

*Heavy concentration on my form, felt really good and snappy.

Hammer Strength Shrug Machine
2 plates x 12
2 plates x 12
2 plates x 12
2 plates x 12
2 plates x 12

Seated Calf Raise s/s Dips
90x8 / BW x 15
90x8 / BW x 15
90x8 / BW x 15

[lefthandedstraw]

Week 11, Day 4
Hypertrophy - Chest / Arms

Total Time: 1 hour 30 minutes

Barbell Incline
Bar x 20
135x8
165x8
185x2 <-- Barely got the second rep, felt week to start my day
135x8
135x8

Close Grip Bench Press s/s with DB Flat Bench
135x8 / 60x8
135x8 / 60x8
135x12 / 60x8

Preacher Curls s/s with Skull crushers
75x12 / 75x15
75x12 / 85x12
75x12 / 85x12

Rope Push Downs s/s with DB Hammer Curls
50x12 / 30x15
50x12 / 30x15
50x12 / 30x15

Pec Deck
120x15
120x15
120x15

Machine Curl s/s with Dips
90x15 / BW x 15
90x15 / BW x 15
90x15 / BW x 15

Life is getting very busy for me and I do not have time to get these workouts in. I am forced to do a lot of push-ups, sit-ups and wall sits before bed. I will be starting a new log for the new year and when school starts I will be starting a new routine because I signed up for a olympic weightlifting class and it starts about the middle of January. It will be nice to use a different gym instead of the busy corporate gym for the people that have set their new years resolution on being in better physical shape.

[lefthandedstraw]

Week 11, Day 5
Hypertrophy - Shoulders / Back / Traps

Total Time: 1 hour

Hammer Strength ISO Shoulder Press s/s with DB Front Raise
90x12 / 20x10
140x12 / 20x10
140x12 / 20x10

Cable Rows
80x15
100x15
150x12
200x10
220x8
250x8
100x25

Lat Pull Down (Wide grip) s/s DB Shrugs
160x10 / 85x15
180x10 / 85x15
180x10 / 85x15

Lat Pull Down (Close grip palms inward)
190x12
200x12
210x12

[lefthandedstraw]

Week 11, Day 6
Hypertrophy - Legs / Calves

Total Time: 1 hour

Leg Press (Wide stance s/s narrow stance)
2 plates x 12 x 12
3 plates x 10 x 10
4 plates x 8 x 8
4 plates x 8 x 8
3 plates x 10 x 10
2 plates x 12 x 12

Squats (3 second pause at the bottom) s/s Standing Calf Raises
135x8 / 300x12
135x8 / 300x12
135x8 / 300x12
135x8 / 300x12

Leg Extensions s/s with Standing Single Leg Curls
75x12 / 40x10
90x12 / 40x10
125x12 / 40x10
135x12 / 50x10
150x12 / 50x10

Seated Calf Raise
90x12
90x12
135x12

[lefthandedstraw]

New year, new routine. I am now working 24 hour shifts throughout the week so running Layne's program has become a bit difficult, also I feel that my body is ready for a switch. This is a small outline of the new routine I will be working:

Chest/Calves

Incline BB or DB
Flat BB or DB
Flyes
Dips

Standing Calf Raises
Seated Calf Raises

Back

Chinsups
Deadlifts
Yates Rows or T-Bar rows
Cable Rows

Shoulders

BB Front Raise
Seated DB Presses
Laterals
Rear Delt Flyes

Arms

Pullups
ss
Barbell Curls or Ez-Bar Curls

Pushdowns w/ rope and v bar
Skulls ss w/CGBP
Tricep Dips

Legs

Back Squats or box squats
Leg Extensions s/s Leg Press
SLDL
Seated Leg Curls

It is nothing fancy but it will work for a little while as I will be keeping some core compound lifts and that is about it. Also will be starting a 2011 log here shortly.

[lefthandedstraw]

Chest / Calves

Incline Bench

Bar x 20
135 x 8
155 x 8
175 x 6
185 x 2, 2, 2
135 x 15

Flat Bench (Hammer Strength ISO)

45 x 15
70 x 12
90 x 12
90 x 12
Dropset, 90 x 5, 70 x 10, 45 x 20


Cable Crossover (High to Low)

30 x 12
40 x 12
50 x 12, 12


Seated Calf Raise

90 x 12, 12, 12
115 x 12

Dip Machine

220 x 12
320 x 12, 12, 12
Dropset, 320 x 8, 220 x 15, 120 x 25

[lefthandedstraw]

Back

Pull-Ups

BW x 10
BW x 10
BW x 10
BW x 5

Deadlift

135 x 10
185 x 5
225 x 5
255 x 5, 5
275 x 3, 3
225 x 10


T-Bar Rows (wide grip)

2 plates x 12, 12
3 plates x 8, 8
3 plates + 25 x 5, 5


Cable Rows (close grip)

100 x 12
150 x 10
200 x 8
250 x 5

Dropset
250 x 5
200 x 8
150 x 10
100 x 12

Total time: 1:05

[lefthandedstraw]

Shoulders

Barbell Upright Row (Smith Machine)

95 x 12, 12
115 x 10, 10
135 x 8, 8

Seated DB Press

55 x 8
60 x 8
65 x 6
70 x 3, 3
75 x 1.5 <-- Had a horrible takeoff leading to shaky first rep and failure on the second rep.

50 x 15


Rear Delt Flies

20 x 10, 10, 10
30 x 8, 8


Laterals s/s Front Raises

(5x) 40 x 10 x 10 x 10

Dips (concentrating on front delts)

BW x 12, 12, 12, 12, 12

Total time: 1:15

[SproX]

I've started this routine after doing GVT and before that Max-OT. Seems like a combination of both.

My question is, the routine shown online is just a one week split. Do you just tweak it each week by changing your exercises like swapping Barbell bench on your power day for smith machine incline? I am worried there is little variety in the programme and my body quickly adjusts to the routine.

[lefthandedstraw]

Arms

Chin-Ups s/s Barbell Curls

(5x) BW x 10 / 80 x 12

Push Downs w/ flat bar

120 x 10
150 x 8, 8
175 x 8, 8

Skull Crushers

75 x8
85 x 8
95 x 6, 7
75 x 12

Close Grip Bench Press

135 x 8, 8, 8

Dips

BW x 12, 12, 12

Total time: 1:00

[lefthandedstraw]

I've started this routine after doing GVT and before that Max-OT. Seems like a combination of both.

My question is, the routine shown online is just a one week split. Do you just tweak it each week by changing your exercises like swapping Barbell bench on your power day for smith machine incline? I am worried there is little variety in the programme and my body quickly adjusts to the routine.
I stopped doing the Power/Hypertrophy routine last week. I ran it for about 11 weeks which is 3 weeks longer than I actually wanted to run it. I have now gone back to a typical bb 5 day split, I posted it a few posts above this and made it very simple for myself making sure to include some of the major compound movements.

As far as that routine goes I switch a few thing. On chest hyper day I switched to barbell incline instead of doing db incline. I also stopped doing hack squats on hyper legs and added leg press instead. Small tweeks that worked well for me so I went with them.

[lefthandedstraw]

Legs

Squats

Bar x 20
135 x 5, 5
155 x 5, 5
185 x 5, 5

SLDL

135 x 8, 8, 8

Leg Press s/s Leg Extensions

(3x) 4 plates x 10 / 50 x 10

Seated Leg Curls

100 x 10, 10, 10

Total time: 0:45

[ZenBowman]

Are you still planning on doing the BTBAM routine?

[lefthandedstraw]

Are you still planning on doing the BTBAM routine?
I stopped doing the power/hypertrophy training and switched to a very basic 5 day split. I am looking to switch to BTBAM routine when I start this olympic weight lifting class in a couple of weeks.

[ZenBowman]

I stopped doing the power/hypertrophy training and switched to a very basic 5 day split. I am looking to switch to BTBAM routine when I start this olympic weight lifting class in a couple of weeks.

Nice, where are you taking the class? I've been looking for a place where they teach Oly lifting as well.

[lefthandedstraw]

Nice, where are you taking the class? I've been looking for a place where they teach Oly lifting as well.
I signed up at a community college for a 1 unit class which is like $28 bucks, it also gives me access to their gym M-F.

[lefthandedstraw]

Chest / Calves

Incline BB Bench

Bar x 20
135 x 8, 8
165 x 8, 8
185 x 2, 2
190 x 1
135 x 8

Flat BB Bench

Bar x 20
135 x 8, 8
185 x 5, 5
135 x 18.5

Pec Deck

100 x 8, 8
120 x 8, 8

Seated Calf Raises

90 x 8, 8
135 x 8, 8

Dips s/s Pull-Ups

(5x) BW x 12 / BW x 8

Total time: 1:10

[Smithers115]

Haha, i see someones in banned camp, what'd ya do brah?

[lefthandedstraw]

Haha, i see someones in banned camp, what'd ya do brah?
I quoted a picture that someone had posted that had a blacked out nipple. I didn't realize that was a "porn" violation because I see it happen all of the time.

[JIA]

Subscribed. I want your babies.

[lefthandedstraw]

Subscribed. I want your babies.
Jakes on you, I don't workout.

[Smithers115]

http://i130.photobucket.com/albums/p242/omara86/whatwhat.gif



haha, bump, no updates on the oly program?