The Experiment: Volume Training

[Pridg01]

I guess it is time for me to do a journal(On this site). I usually do one online jornal during the offseason(I have another one on www.bodybuilding-fitness.de forums). 8 weeks journal until max out on exercises. Here is my best lifts:

Age:19
weight: 91kg

Note: RAW lifts(Will not shirt/suit until 272kg in crosslift and Kneebend and 180kg in bankpress)

Kneebend: 485
bankpress:330
crosslift:515

Goals after 8 weeks:
Crosslift: 250kg
kneebend:227kg
Bankpress:150kg-160kg

I lift only on Monday, Wensday, Friday-doing kneebend,crosslift,bankpress on those three days.

Even though I am 2 weeks late(I already in thrid week) I will update.

-A

[Pridg01]

Kneebend:
5x5-280

Bankpress:
6x6-195
1st set:wide grip
2nd set:regular grip
3rd set:close grip
Repeat 3 steps over until 6 sets are done

Crosslift:
5x5-295

[Pridg01]

Kneebend:
5x5-290

Bankpress:
6x6-200

Crosslift:
5x5-310

[Pridg01]

7/12

Monday(62%)

Squat-
5x5-300

Bench:
6x6-205

Deadlift:
5x5-320

Good stretch in the hamsstring and lower back. Bench is hard to complete the last set with close hand grip. Only got 4 reps with last set of 6.

Time:70mins

[RiNgMaSteR]

Dont mean to sound dumb, but what is a kneebend, bankpress, and crosslift?

[Pridg01]

Originally posted by RiNgMaSteR
Dont mean to sound dumb, but what is a kneebend, bankpress, and crosslift?

Oops, what I should have typed is :
squat, bench, deadlift

I am mostly typing this from my written journal and i did not catch these errors(for English use)

My training is almost crazy yet their is a reason to my madness: It works (even though I am natural-for now)

[Fullback_45]

Hallo und wei gehts heir Pridg01! Damn nice streangth bro. Huge lifts. viel Glueck!

[Pridg01]

Originally posted by Fullback_45
Hallo und wei gehts heir Pridg01! Damn nice streangth bro. Huge lifts. viel Glueck!

Danke, gleichfalls!

[RiNgMaSteR]

Originally posted by Pridg01
Oops, what I should have typed is :
squat, bench, deadlift

I am mostly typing this from my written journal and i did not catch these errors(for English use)

My training is almost crazy yet their is a reason to my madness: It works (even though I am natural-for now)

lol oh ok. I thought it was something like that.

[Pridg01]

Wed(62%)

Squat:
5x5-300

Bench:
6x6-205

Deadlift:
5x5-320

Total Wieght lifted today:
Squat: 7,500pd
Bench: 7,380pd
Deadlift: 8,000pd

Strengths:
Lower back is stretched very good.
Squats are starting to warm up the knees(finally).

Weakness:
Did not finish last 2 reps on bench with close hand grip.
Strained right calf muscle(For over a week). :(
Holding alot of water

Projected Maximums: Using the equation:
.033 x 25-36reps, times the weight used, then add the product to the weight used.

Deadlift: 584
Bench: 448
Squat: 547

I seriously doubt that I will have that high of a bench and squat but anythings possible. Won't find out until after 5 more weeks. :)

[Pridg01]

Squat
5x5 -300

Bench
6x6-205

Deadlift
5x5-320

Total weight lifted for this week:
68,640pounds

Strengths for this week:
More bounce at the bottom of squat and deadlift(explosion)
Finally completed all sets on bench for Friday.
More concentration

Weakness for this week:
Took along time to finish all sets for bench
Still pulled calve :(
Left leg needs to be warmed up more.

Next week, 64% and then after that week, the fun begins. ;)

Good night.

[RiNgMaSteR]

Nice workouts man. You have a different way of training though.

[Fullback_45]

Trainings looking great, awsome style bro.

[Pridg01]

This week is the last week of conditioning..I am very warmed up in the back and legs and my grip has improved without the use of a box(for now). Today was good.

Squat
5x5-310

Bench
6x6-210

Deadlift
5x5-330

Strengths:
Deadlifts are even faster.
My grip is even better
I finally finished all sets in bench:)

Weakness:
Stupid pulled calf:(

Can't wait until the conditioning is over:)

[RiNgMaSteR]

Looking good man.

[Pridg01]

Squat
6x5-310

Bench
6x6-210

Deadlift
6x5-330

Total weight lifted:
Squat:9300pounds
Deadlift:9900pd
Bench:7560pd

Strengths:
Again, I finished the sets on bench :)
Even with the extra sets, still going strong.
Pulled calf is no more :)

Weakness:
Bad breathing during squats
Slammed the weight on deadlifts(bad idea and way)

Extra comments:
I decided to add 1 extra set to the squat and deadlift so i can be prepared for the strength weeks. I want no slowness in my pulling and pushing for the two. I will add one more set on friday since it is my last day of conditioning.

[RiNgMaSteR]

Nice workout man. Keep it up.

[Fullback_45]

Easy workouts bro! Can't wait to see you hit the heavy stuff!

[Pridg01]

Today was the last day of conditionitinng:) I will miss the 4 weeks becasuse I slacked off(in my opinion) and am now getting serious for the 5 more weeks. Added one more set to my deadlifts and squats to really warm up.

Squat
7x5-310

Bench
6x6-210

Deadlift
7x5-330

Total weight lifted:
Even a exact calcualtion would take awhile, uping my sets has increased overall volume. I will do a calculation of all my weights I have used tomorrow in a post by its self.

Strengths:
Finished good on all lifts
Finished sets on bench
Deadlifts speedy

Weakness:
Right hand was alittle loose in deads

Extra comments:
I will miss my conditioning and will love the strenght weeks.

[Pridg01]

Today is the start of the strength weeks.

Squat(60%)
3x3-290

Bench(60%)
5x4-200

Deadlift(80%)
2x1-415

Strength:
Good form on deadlift
Relaxing switch to strength reps

Weakness:
None other than ripped right hand (can't find the word)

Other comments:
Most of the workouts will be varied so none clash.

[BigScott]

Great workouts man. Nice deadlift.

[Pridg01]

I should have done this earlier. Here is a little background on my first 4 weeks and last 4 weeks:

Week 1-4(conditioning and form)
No belt
no suit(I am raw, so no worry)
Shoes(I usually max out in deadlifts in socks)

Weeks 5-8(strength and power)
Belt
No shoes(only on heavier deadlifts)

[Pridg01]

Squat(60%)
3x3-290

Bench(80%)
2X1-265

Deadlift(60%)
3x3-310

Strengths:
265 Bench went up nicely
Form still good on other lifts

Weaknesses:
None

[Pridg01]

Squat(80%)
2x1-390

Bench(60%)
5x4-200

Deadlift(60%)
3x3-310

Strengths
Squats went smoothly and nice.
Bench is normal.

Weakness-
None

[Fullback_45]

Workouts sound FKin easy for your streangth bro! Awsome work here.

[Pridg01]

Squat(60%)
3x3-290

bench(60%)
5x4-200

Deadlift(85%)
2x1-440

Strengths:
Great pulling on Deadlifts

Weakness:
None

[britt72]

you are one tough mofo, great job

[Pridg01]

SHOULD HAVE DONE THIS EARLIER IN DAY INSTEAD OF TYPING THIS IN THE NIGHT :(

Squat(60%)
3x3-290

Bench(85%)
2x1-280

Deadlift(60%)
3x3-310

Sterengths
Great Benching with form

Weakness-
None :)

[Pridg01]

Doing this late agian :(

Squat(85%)
2x1-415

Bench(60%)
5x4-200

Deadlift(60%)
3x3-310

Sterengths:
Good strecth and form in squat
sppeddy bench

Weakness:
None :)

[big_baller]

Strong man,

Can't wait till I see these numbers fly up.

[Pridg01]

Sorry I have not been able to keep the journal update...Having required maintence on computer system takes alot of time :( Here is Mondays workout:

Mon(varied%)

Squat(60%)
3x3-290

Bench(60%)
5x4-200

Deadlift(90%)
1x1-465

Strengths:
Good pulling and form on deadlift

Weakness:
none

[Pridg01]

Squat(60%)
3x3-290

Bench(90%)
1x1-300

Deadlift(60%)
3x3-310

[RiNgMaSteR]

Nice workouts man! Looking good as usual!

[Fullback_45]

Great work Pridg. You'r deadlift is flat fking sick!

[Pridg01]

Next week will be last week of strength before maxing out. I am very excited :)

Squat(90%)
1x1-435

Bench(60%)
5x4-200

Deadlift(60%)
3x3-310

Strengths:
I FEEL THE SQUATS COMING :)
Form has been great

Weakness:
none

[Pridg01]

Squats(60%)
3x3-290

Bench(60%)
5x4-200

Deadlift(95%)
1x1-490

Strengths:
Great deadlift with no resistance:)
This is the start of testing

Weakness:
none

Today was a great pull. I feel much better in my deadlift and cannot wait until testing. Only two more days. :)

[BPP]

nice workout bro

did you see my schoonveld thread in the PL section

[Pridg01]

Originally posted by bigpoppaproppy
nice workout bro

did you see my schoonveld thread in the PL section

thanks. I am geting ready to test again next week(Monday).

Is Schoonveld still go to Altanta Show of Strength(US Strongest)?

What is he loglifting right now? He has come along way in lower body strength.

[BPP]

last i saw like 410-415 in his last workout I saw, 390x2

dunno bout show of strength

[Pridg01]

Squat(60%)
3x3-290

Bench(95%)
1x1-315

Deadlift(60%)
3x3-310

Strengths:
Bench has come along way:)
Easy Bench

Weakness:
none

One more day left!!

[britt72]

great workouts man

[Pridg01]

Last day of Strength :)

Squat(95%)
1x1-460

Bench(60%)
5x4-200

Deadlift(60%)
3x3-310

Strengths:
Great squat to begin last day of strength :)
Great overall workout

Weakness:
None

Day of Test:
Monday :)

[Pridg01]

Today was testing :)
Here are the results:

Squat:505
Comment: I started with a bad warmup weight in my opinion but went ok.

Bench:360
Comment: My triceps were much stronger than February

Deadlift:590
Comment: My improvemnts in speed and form payed of since February.

Overall: I say my earlier work with Westside Training and use of Good mornings. But one thing I will be working is more legs(600 is a long way :(.

On Weds, I will have a fun day with test on oddlifts: Loglift, one-hand deadlift,squat for reps,deadlift for reps.

End of 1st test.

[Pridg01]

Well,it is done. End of online journal. Now using Russian training wen I cmoe back from Austria. good luck everyone

[RiNgMaSteR]

Great lifts man! Very strong!!!

[BPP]

awesome lifts bro!!!!!!

[AJ010]

WOW! YOU IMPROVED SO DAMN GOOD AND FAST!! Good job!!


Best of luck on the new routine man!

[oaktree]

good work