45BIG Starting Again

[45BIG]

Okay this is my first go at the journal but I feel like this will be a good method to keep my focus. First, I will start with a little back ground and my personal goals. I have been lifting on and off for a smidge over 20 years. At various points and times I have done okay with my lifts but have been hindered by injuries primarily shoulder. I recently recovered from a shoulder injury and have reentered the fray yet one more time. I joined this site hoping for the following: greater knowledge regarding potentially dangerous exercises for the shoulder and back, preventative measures for both the shoulder and back, advice about programs, and motivation.

My personal goals are power related while maintaining a bodyweight less than 198.

I have just finished the first phase of my program which has focused on conditioning the muscles for more vigorous workouts and form. Sets have been kept to three while reps hovered in the 10-15 range.

As I enter the second phase, greater focus is being placed on the rotator cuff and stretching the shoulder while increasing poundage. Rotator cuff exercises and specific shoulder exercises were not part of my previous programs. Thanks to some links and advice from papi93, I have been working on a robust rotator cuff program for a week that will be a staple of my future programs.

The second phase will last approximately 8 weeks:

Monday: Heavy Chest, Back, Biceps
Tuesday: Light Legs
Wednesday: off
Thursday: Light Chest, Shoulders, Triceps
Friday: Heavy Legs
Saturday: off
Sunday: off

Current stats:
Height: 5'9"
Weight: 198 pounds

Supplements:
Multi-Vitamin
Whey Protein
Creatine
BCAA

Well, I will add more tomorrow. I am looking forward to sharing my experiences with my over 35 brethren. Everyone have a good start of the week.

45BIG out

[45BIG]

Workout:

I. Warmup
A. 3 minutes on heavy bag light tapping
B. I perform these exercises as warm ups before any heavy lifting takes place
http://familydoctor.org/265.xml This takes some time but I feel ready to
tackle heavy weights once its done.
C. Dumbell Swings


A. Chest
1) Bench Press
a) warm up 95 x 10; 135 x 10; 175 x 3; 205 x 3;
235 x1; 275 x1 b) work sets 265 x 5 x 5 (touch and go but no
bouncing)
2) Close Grip Bench Press
a) work sets 225 x6, 235 x 6, 245 x 6

B. Back
1) Barbell Row
a) warm up 95 x10
b) work sets 135 x 10 x 3; 155 x 6; 165 x 6
2) One Arm Row
a) 45 x 10 x 3

C. Biceps
1) Barbell Curl Straight 45lb bar
a) warm up curl bar no weight 20 reps
b) work sets: 55 x 15; 65 x 12 x 2; 75 x 10


D. Supplementary Shoulder work
1) external rotations: 5 x 20; 10 x 15; 15 x 2 x 10
2) plate raise: 25 x 15 x 2
3) Dumbbell Cuban press: 10 x 15 x 2

E. Stretching with rubber band



Note: Overall I was pleased with the day in that my shoulders were able to hold up with relatively little pain granted the weight was not heavy enough to really tax them. I have been and continue to be pleased with the family doctor warm up and the supplementary shoulder work. I am finding my shoulders are tired but it in a good way and in a slightly different area than what I have been accustomed to.

[45BIG]

Workout

I. Warmup

A. Stairs for 30 seconds 5 times
B. 1 minute of light bouncing
C. 3 minutes on heavy bag (LIGHT TAPS)
D. Light stretching

II. RC work
A. external rotations 5x20; 10x15; 15x12x2
B. dumbbell Cuban rotations 15x20x2

III. Legs

A. Squats: Ass To Grass (ATG) barx20; 65x15; 95x10; 115x10; 135x10; 155x10; 175x10; 195x10

B. Good Mornings barx15: 55x12; 65x10x2
C. Stiff Legged Dead Lifts (SLDL) 40x10x3

IV. Stetching


Note: Not much of a workout in terms of volume but I have switched from a par. squats to ATG. I needed to work on form because this is something I am not familar with and thus had difficulty using correct form. Overall I was impressed with the feel.

The RC work before squatting I am finding to be very helpful in loosening my shoulders up prior to squatting. I believe bar riding low on the back with hands spread wide may have been as much a problem for my shoulders as any other exercise. The ability to get into a squatting position with loose shoulders is an incredible feel.

Moral to the story: shoulders loose via stretching and external, external, external rotatations.

[Hibiscus09]

Welcome to the old folks section! :) Nice workouts!

Sorry about the shoulder issues -- an injured shoulder really does hinder things. I'm glad the stretching is helping.

[45BIG]

Welcome to the old folks section! :) Nice workouts!

thanks for the welcome

Wednesday workout:
External rotations: 5x20x2; 10x15; 15x15x2
Plate raise: 25x15x2
Stretching

Thursday workout:


I. Warmup
A. 3 minutes on heavy bag light tapping
B. I perform these exercises as warm ups before any heavy lifting takes place
http://familydoctor.org/265.xml This takes some time but I feel ready to
tackle heavy weights once its done.
C. Dumbell Swings


A. Chest
1) Bench Press
a) warm up 95 x 10; 135 x 10; 175 x 3; 205 x 3;
235 x1; 275 x1 b) work sets 265 x 6 x 5 (touch and go but no
bouncing)
2) Close Grip Bench Press
a) work sets 185x10x3 4 counts with explosive push

B. Shoulders
1) Behind the head military press: 65x18; 95x10; 105x10
2) Upright Row: 65x12x3

C. Supplementary Shoulder work
1) external rotations: 5 x 20; 10x15; 15x12; 20x8
2) Dumbbell Cuban press: 10 x 15 x 2

D. Stretching with rubber band

Note: Military press and especially upright rows will remain light. The BP sets were easy but more importantly the shoulders experienced no acute pain.

[45BIG]

Friday Workout

I. Warmup

A. Stairs for 30 seconds 5 times
B. 1 minute of light bouncing
C. 3 minutes on heavy bag (LIGHT TAPS)
D. Light stretching

II. RC Work
A. External Rotations 5x20; 10x15; 15x10; 20x8x3
B. Cuban Dumbbell Rotations 15x20x2

III. Legs
A. Squats ATG barx20; 95x15; 135x10; 175x8; 205x3; 225x5x5
B. Good Mornings barx15: 55x12; 65x10x2
C. Stiff Legged Dead Lifts (SLDL) 40x10x3

IV. Back
A. Barbell Row 135x10x2; 155x6x2
B. Dumbell Row 50x10x3


V. Stretching

Note: Work out went well. Back held up nicely. Shoulders were able to get into squat position.

[45BIG]

Workout: MONDAY 7/24

I. Warmup
A. 3 minutes on heavy bag light tapping
B. I perform these exercises as warm ups before any heavy lifting takes place
http://familydoctor.org/265.xml This takes some time but I feel ready to
tackle heavy weights once its done.
C. Dumbell Swings


A. Chest
1) Bench Press
a) warm up 95 x 10; 135 x 10; 175 x 3; 205 x 3;
235 x1; 275 x1 b) work sets 265 x 7 x 4(touch and go but no
bouncing)
2) Close Grip Bench Press
a) work sets 235 x 6x2, 245 x 6

B. Back
1) Barbell Row
a) warm up 95 x10
b) work sets 135 x 10 x 2; 155 x 8; 165 x 6x2
2) One Arm Row
a) 45 x 12 x 3

C. Biceps
1) Barbell Curl Straight 45lb bar
a) warm up curl bar no weight 20 reps
b) work sets: 55 x 15; 65 x 12 x 2; 75 x 10


D. Supplementary Shoulder work
1) external rotations: 5 x 20; 10 x 15; 15 x 1 x 10; 20x8x2
2) plate raise: 25 x 15 x 2
3) Dumbbell Cuban press: 10 x 15 x 2

E. Stretching with rubber band

Note: Weights for Barbell row and Bench were relatively light.


Workout: TUESDAY 7/25

I. Warmup

A. TREAD Climber 10 minutes
B. 1 minute of light bouncing
C. 3 minutes on heavy bag (LIGHT TAPS)
D. Light stretching

II. RC work
A. external rotations 5x20; 10x15; 15x12; 20x8x3
B. dumbbell Cuban rotations 15x20x2

III. Legs

A. Squats: Ass To Grass (ATG) barx20; 65x15; 95x10; 115x10; 135x10; 155x10; 175x10; 195x10;215x10;225x10

B. Good Mornings barx15: 65x10x2x3
C. Stiff Legged Dead Lifts (SLDL) 40x10x3

Note: Fairly routine day. Shoulders felt a bit tired. I am thinking about reducing External rotations with heavy weight to twice a week. I don't seem to need to use a lot of weight to get loose for squatting so 5/10 should be enough.

Thursday workout: 7/27


I. Warmup
A. 3 minutes on heavy bag light tapping
B. I perform these exercises as warm ups before any heavy lifting takes place
http://familydoctor.org/265.xml This takes some time but I feel ready to
tackle heavy weights once its done.
C. Dumbell Swings


A. Chest
1) Bench Press
a) warm up 95 x 10; 135 x 10; 175 x 3; 205 x 3;
235 x1; 275 x1 b) work sets 265 x 3 x 8; 275x10 (touch and go but no
bouncing)
2) Close Grip Bench Press
a) work sets 185x10x3 4 counts with explosive push

B. Shoulders
1) Behind the head military press: 65x18; 95x10; 105x10
2) Upright Row: 65x12x3

C. Supplementary Shoulder work
1) external rotations: 5 x 20; 10x15; 15x12; 20x8x3
2) Dumbbell Cuban press: 10 x 15 x 2

D. Stretching with rubber band


Note: Tons of energy and really want wild on last set of benching. Stupid...too much testorone floating around the gym. Will not be making that mistake again. Shoulder presses behind the head continue to be painful but I am going at the pain with light weight and high reps hoping that maybe some work will nail it. The pain was not as bad as last week. I refuse to abandon the exercise all together at this point.

Workout Friday 7/28

I. Warmup

A. Treadclimber 10 minutes
B. 1 minute of light bouncing
C. 3 minutes on heavy bag (LIGHT TAPS)
D. Light stretching

II. RC work
A. external rotations 5x20; 10x15; 15x12x; 20x10x3
B. dumbbell Cuban rotations 15x20x2

III. Legs

A. Squats: Powerlifting style: 95x12, 135x10,185x6; 225x5; 245x5; 265x5; 285x5; 305x3

B. Good Mornings barx15: 65x12x3
C. Stiff Legged Dead Lifts (SLDL) 40x10x3

IV. Back
A. Deadlifts 135x10; 185x5; 225x5x3

IV. Stetching

Note: Squatting was very easy. The ATGs made todays para squatting feel like a breeze. Added deadlifting this week. Weights were very easy. I'd like to scream through these but going to take the patient approach.

[Brick]

Nice workouts 45BIG. I've been doing most of those same RC exercises that is on that familydoc site and here I thought I was the only one with shoulder issues.:) At least you can still do overhead work, my doc told me not to because of my screwed up AC joint.

Keep up the great work and hopefully that shoulder of yours heals quickly.

[45BIG]

Workout: MONDAY 7/24

I. Warmup
A. 3 minutes on heavy bag light tapping
B. I perform these exercises as warm ups before any heavy lifting takes place
http://familydoctor.org/265.xml This takes some time but I feel ready to
tackle heavy weights once its done.
C. Dumbell Swings


A. Chest
1) Bench Press
a) warm up 95 x 10; 135 x 15; 175 x 8; 205 x 6;
235 x1; 280x3; 295x3; 310x3; 325x1; 335x1


B. Supplementary Shoulder work
1) external rotations: 5 x 20; 10 x 15; 15 x 1 x 10; 20x12x3

C. Stretching with rubber band

Note: Changing gears this week. I have been using reps for a while so I am setting myself up for a 3x3 program next week. I am going to establish some approximate maxes. The weights today was very easy everything could have been done for two more reps with the exception of the last set which could have been one more rep. Squats and deads will be well behind my benching as I started those about 4 monthes later due to back issues. Hoping to hit 335 deading tommorrow. Will be the second time I have deaded in two years.

[45BIG]

Didn't deadlift yesterday. Will be doing it today. I am prepping for the 3x3 program I will be starting next week. I needed to get a 4x8 sheet of lumber and some 1/2 rubber mats from Lowes as I am going to deadlifting at home.

As I mentioned earlier, I hoping to pull 335 properly. Once I establish approximate maxes will post specifics of program including days of the week, exercises (lol not many) and percentages used.

[jtroster]

45,

You might want to look at the shoulder/rotator training in this article from t-nation http://www.t-nation.com/findArticle.do?article=280rotator2

[45BIG]

Thanks for the link. I am becoming a big believer in separate RC movements. My shoulder is feeling much better. Even when I start the 3x3 program, I will continue doing RC work.

[45BIG]

Wednesday 8/2

A. Rotator Cuff work:
1. external rotations 10x15x3
2. dumbell swings 35x10x2
3. light stretching

B. Back
1. Deadlifts: 135x10; 185x6; 225x3; 285x1; 315x1; 335x1x4 (no belt)
2. bent Row: 185x6x3

I was very pleased with my deads. I could have gone higher, I feel confident in 365, but I was experiencing some form breaks halfway up my shin. The first set at 335 I found myself rounding my backbefore reaching my knees. I remained at 335 and by my fourth set I was starting to hit my groove.
I will use 335 as my max for the 3x3 program.

[SwagMorris]

*Subscribed*

Looking good man!

[45BIG]

Finished squatting today and established my one rep max for squats

Workout

A. Warmup
1. 10 minute treadclimber
2. RC work external rotations 5x20; 10x15;15x15x2
3. Very light stretching

B. Lifts
1. Squat: barx20 ATG; 95x15 ATG; 135x10 ATG; 175x6 ATG; 205x4 ATG; 235x2 ATG; 275x1 ATG; 295x1 ATG and 315 x 1 inch or so below para.

C. Abs: 10 minutes of mix matching ab workD

D. Stretching

Unlike deadlifting squats were hard today and though I could have squeezed another 15 to 20 pounds out it would have been awfully ugly. Monday I will begin the the actual program. I will be basing the program off the following 1 rep maxes:

Squat: 315
Deadlift: 335
Bench: 340

At the end of 8 weeks I am hoping to add the weight stated by the program which is as follows: 25 pounds for squat, 15 pounds for dead, and 10 pounds for bench.

Here are the links to the specific program:

http://www.deepsquatter.com/strength/archives/korte.htm general info on program

http://www.deepsquatter.com/strength/archives/korte1.htm squat

http://www.deepsquatter.com/strength/archives/korte3.htm deadlift

http://www.deepsquatter.com/strength/archives/korte2.htm bench

I am looking forward to monday as there are no three movements that I would sooner do; I love them. The opportunity to have a program that allows you to do them three times a week is unique. I am not sure if it will work but hell I am going to give it a shot. It's a littler sooner than I wanted but I achieved most of my goals and my shoulder/back are feeling great.

[45BIG]

WOW, my ass is beat. It was all fun and games with the squats but by the time I hit my second set of deads off the 8 inch concrete blocks I was thinking this is balls to the wall. I had to cash the fortitude check.

I. Warmup
A. 10 minutes on the treadclimber
B. Dynamic stretches
C. http://familydoctor.org/265.xml exercises

II. Workout

A. Squats: Barx20; 95X15; 135X5; 185X2; 205X5X8 ATG
B. Bench: 95x10; 135x10; 185x2; 205x5x8 with two second pauses on chest
C. Deadlifts: 135x5; 205x5x8 first four sets peformed on 8 inch concrete blocks
D. Abs: assorted ab exercises crunches, butterflies, leg lifts for 10 minutes

III. Static stretching with band

Comments: I really enjoyed this. When I reached deads my legs were beat but not beat enough to cheat to back. Squats worked them to the point that I knew when was pulling with my legs; what a sweet ass feel. Sometimes when my legs are fresh I have trouble dialing my pull in not today. Once coming off the concrete blocks, the floor was very easy. All in all this was a very rewarding day. I will let you know how I FEEL tomorrow. It's a lot of work for a day but the over all volume per bodypart and the weight % of the max make me think it's doable.

[dbx]

Welcome 45. I just noticed you started a journal lol. Your workouts are looking great.

[45BIG]

Today was fairly straight forward no major lifting. Overall I feel pretty good considering yesterday's workload. My lower back feels tired but strong while my legs are definately rocked. In terms of rating body parts that feel the most worked starting from most to least: quads, glutes, hammies, lower back, upper back, pecs, shoulders, calfs, and biceps.

Today I did the following in order:

A. Rotator Cuff work
1. external rotations: 5x20x2; 10x15; 15x12; 20x8x3
2. front lateral raise with plate 25x15x1
3. dumbbell Cuban rotation 10x15x2

B. Shoulder stretching with rubber band

C. Treadclimber 10 minutes

D. Stretching hamstrings, back, and quads


Note: Today I added bridge work to my stretching. I picked this one up in the exercise area of the forum. I performed this exercise for 3 sets 10 seconds each set. It was difficult to get into the position but boy does it feel good afterwards. I am hoping to work up to a minute for three sets.

Here is the link: http://www.t-nation.com/readTopic.do?id=459922

[45BIG]

I. Warmups- Dynamic stretches

II. Workout

A. Squats: Barx20; 95X15; 135X5; 185X2; 205X5X8 ATG (last two sets sumo)
B. Bench: 95x10; 135x10; 185x2; 205x5x8 with two second pauses on chest
C. Deadlifts: 135x5; 205x5x8 first four sets peformed on 8 inch concrete blocks
D. Abs: Crunches, leg lifts, weighted situps

III. Stretches including bridge work

Comments: Legs feel great, back feels great, and chest feels great. Pulling off the blocks is an incredible feel. Once I hit floor the weight was cake. I am still amazed at how you can dial your legs in on deading when on this program. The volume on squats is just right.

I had to have a two big helpings of turkey/lean burger Spaghetti (wheat pasta) and a couple of glasses of wine. Nothing like a post workout meal. LOL

[45BIG]

Thurday's workout was pretty much the same as Tuesday.

A. Rotator Cuff work
1. external rotations: 5x20x2; 10x15; 15x12; 20x11x3
2. front lateral raise with plate 25x15x1
3. dumbbell Cuban rotation 10x15x2

B. Shoulder stretching with rubber band

C. Treadclimber 10 minutes

D. Stretching hamstrings, back, and quads
1. Bridge work 3 sets 10 seconds

Friday's workout

I. Warmups- Dynamic stretches

II. Workout

A. Squats: Barx20; 95X15; 135X5; 185X2; 205X5X8 (every other set sumo up until 6th set. These sets peformed slightly below parallel. Sets six, seven, and eight performed ATG normal stance for me )
B. Bench: 95x10; 135x10; 185x2; 205x5x8 with two second pauses on chest
C. Deadlifts: 135x5; 205x5x8 first four sets peformed on 8 inch concrete blocks and last three sets performed sumo

III. Stretches including bridge work

Comments: The volume is definately high but my back and legs feel great after one week. The stretching on Tuesday and Thursday is definately worthwhile. I am definately feeling good in my legs and my back does NOT feel worn out. Now I have a two day break.

Next week the weights will increase by five pounds. I will maintain the concrete platform throughout the volume phase and continue working various stances.

[45BIG]

I. Warmups- Dynamic stretches

II. Workout

A. Squats: Barx20; 95X15; 135X5; 185X2; 210X5X8 ATG (last three sets sumo)
B. Bench: 95x10; 135x10; 185x2; 210x5x8 with two second pauses on chest
C. Deadlifts: 135x5; 210x5x8 first four sets peformed on 8 inch concrete blocks

III. Stretches including bridge work

Comments: Workout basically is the same as last except the eights increased by 5 pounds. Overall felt pretty good. It took awhile to complete. I lifted with a number of people today. I would like to speed these workouts up a little bit.

[45BIG]

Today was pretty simple

I. 10 minutes on treadclimber

II. Static stretching
a. hams and quads

III. Ab work

IV. Static Stretching
a. back with bridge work

V. RC
a. external rotations 5x20x2; 10x15; 20x12x3

VI. Static Stretching
a. shoulders with rubber band

Comments: Felt great. The 10 minutes on the treadclimber plus the stretching on off days really keeps me fresh. Again I can't emphasize enough how fresh I am feeling. I am still suprised.

I noticed today that this weight (60% of 1RM) will be my training weight on my non heavy days during the BIG % bumps on the second four weeks. I like this.

[45BIG]

I. Warmups- 10 minutes treadclimber

II, Dynamic stretches

II. Workout

A. Squats: Barx20; 95X15; 135X5; 185X2; 210X5X8 ATG (last three sets sumo)
B. Bench: 95x10; 135x10; 185x2; 210x5x8 with two second pauses on chest
C. Deadlifts: 135x5; 210x5x8 first four sets peformed on 8 inch concrete blocks and last four sets sumo

Comments: I was rushed for time at the end of the workout and was unable to perform the postwork out stretch. The weights are getting easier. I am looking forward to phase 2. Today's workout was quicker than Monday clocking in at aroud 2 hours and 15 minutes (first official set of squat to last official dead). I figure with warmups and all the quickest I can reasonably get this workout done with this load is around 100 minutes.

[45BIG]

I. Rotator Cuff work
a. external rotations: 5x20x2; 10x15; 15x10;20x15x2; 25x8
b. plate raise 25 pounds 1 set of 20

II. Rubber Band stretches for the shoulders

III. Ab Work

IV. Quad and Hammy Stretches

V. Back Strectches
a. Bridges 2 sets 30 seconds

Comments: Felt great not tired in the least bit in fact felt very strong. The bridge work is really coming on. I am able to go right into a bridge from the floor. No need to do it in stop and go steps.

[45BIG]

I. Warmups- 10 minutes on treadclimber

II. Workout

A. Squats: Barx20; 95X15; 135X5; 185X2; 205X5X8 ATG (last two sets sumo)
B. Bench: 95x10; 135x10; 185x2; 205x5x8 with two second pauses on chest
C. Deadlifts: 135x5; 205x5x8 first four sets peformed on 8 inch concrete blocks

III. Stretches including bridge work

Comments: Day followed Wed and Monday with the exception I focused on being more explosive today. Monday the weights bump up 5 pounds. Two weeks from Monday I will return to this weight for my work sets for two days while the other day will be for working singles with dramatic increases in %s.

[Hibiscus09]

Very nice workouts, 45! :) The bridge work looks like positions from yoga class. They aren't easy!

[45BIG]

Very nice workouts, 45! :) The bridge work looks like positions from yoga class. They aren't easy! Thanks. I really like the bridge work it helps my back out a lot.


I. Warmups- 10 minutes on treadclimber

II. Dynamic Stretches

III. Workout

A. Squats: Barx20; 95X15; 135X5; 185X2; 215X5X 4 (Below parallel); 220x5x4 (Below parallel) varied stances from shoulder width to sumo
B. Bench: 95x10; 135x10; 185x2; 220x5x8 with two second pauses on chest and working explosive element of movement
C. Deadlifts: 135x5; 165x5; 185x5; 225x5x8 first four sets peformed on 8 inch concrete blocks 3 of the last four sets performed sumo

IV. Stretches including bridge work

Comments: Weights felt a bit heavier than usual and deads were tough as I was stuck between %s. I needed to go up seven pounds. No platemates yet so I had the choice of going down to 5 or up to 10 pounds. I went with 10. I have noticed that my Mondays seem to be the most difficult day of the week while Friday feels the best. Strange :\

[dbx]

I have noticed that my Mondays seem to be the most difficult day of the week while Friday feels the best. Strange :\

I do a different routine, but if I did yours, that ^ would be normal for me to be stronger on Friday........just because I knew I had a 2 day break coming :)

Looking good 45BIG.

[45BIG]

8/22/06

I. Tread Climber- 10 minutes

II. Leg Stretches
A. Hammies
B. Quads
C. Groin

III. Abs
A. Crunches 3x15
B. Leg Raises 3x10
C. Inclined Weighted Situps 5x12x3
D. Weighted Leg Raises 5x12x3

IV. Back Stretches including Brigde work

V. RC
A. External Rotations: 5x25;10x20;15x6;20x4;25x12x3
B. Plate Raise 25x2x15

VI. Shoulder Stretching with rubber band


Comments: These days really help out and fully believe in the post DAY stretching. I am feeling a lot better than this morning.

[45BIG]

I. Warmups- 10 minutes on treadclimber

II. Dynamic Stretches

III. Workout

A. Squats: Barx20; 95X15; 135X5; 185X2; 215X5X 4 (ATG); 220x5x4 (ATG) varied stances from shoulder width to sumo
B. Bench: 95x10; 135x10; 185x2; 220x5x8 with two second pauses on chest and working explosive element of movement
C. Deadlifts: 135x5; 165x5; 185x5; 225x5x8 first four sets peformed on 8 inch concrete blocks 3 of the last four sets performed sumo

IV. Stretches including bridge work

Comments: Ass hammer fell today as the rest between sets was cut back to three minutes a set. It was pretty rough but I feel great and much better than on Monday. A fellow lifter I met here has been lifting with me of late, dunk. This is cat is one very strong dude. Young gun keeps me hopping LOL especially today. Anyway, today was the last day on the 8 inch blocks as we will be dropping to four inch blocks on Friday. I am really getting hungary to go after the big weights.

[Hibiscus09]

Nice workout! :) It's nice to find a good workout partner who motivates you!

[45BIG]

I. Rotator Cuff Work:
A. External Rotations: 5x20-25x2; 10x15; 15x8; 20x4; 25x12x3


II. Shoulder Stretches with Rubberband

III. Treadclimber 12 Minutes

IV. Leg Stretches (done twice)
A. Hamstring 2 sets each leg 30 second hold
B. Groin 2 sets 30 second hold
C. Quad 2 sets 30 second hold

V. Abs
A. Crunches 3x12
B. Leg Raises 3x10
C. Incline Situp with 5 pound plate 3x12
D. Leg Lifts weighted 3x12

VI. Back Stretches with Bridge work


Comments: Nothing really to add other than to say these days really make a difference. Tomorrow should be easy.


Go Gamecocks LOL.

[papi93]

I have not done sumo deadlifts since college. When I look at them, they are very similar in stance and trunk position to box squats (the trunk would be more vertical with box squats, though). Both use a very wide stance, which can be valuable for a tall lifter. How do you like them? I noticed I was much stronger with them.

[45BIG]

This is the first time I have spent any significant amount of time with sumo work . I alter back and forth between the traditonal style and sumo. After coming off the blocks which are all traditonal pulls I do one traditonal pull to 3 sumo pulls. I am finding the sumo pull is much easier on the back but hard on the hammies, glutes, and groin region. The groin region is of some concern so that is why I am spending a lot of time working form and strengthen this region. I am also varying stances in squats. I do believe I am going to be much stronger pulling this way but I am going to always incorporate variation in my stances.

[45BIG]

I. Warmups- 10 minutes on treadclimber

II. Dynamic Stretches

III. Workout

A. Squats: Barx20; 95X15; 135X5; 185X2; 215X5X 5 (ATG); 220x5x2 (ATG); 225x5 (ATG) varied stances from shoulder width to sumo
B. Bench: 95x10; 135x10; 185x2; 220x5x8 with two second pauses on chest and working explosive element of movement
C. Deadlifts: 135x5; 165x5; 185x5; 225x5x8 first four sets peformed on 4 inch concrete blocks 3 of the last four sets performed sumo

IV. Stretches including bridge work


Comments: Dunk lifted with me again and we set another blazing pace. Cut more time off the workout. I am beat in terms of just being tired. My muscles and joints feel great with no acute pains which is awesome. Next week is the final week of the volume phase. I will be cutting sets next week in deads and squats to six.

[45BIG]

I. Warmups- 10 minutes on treadclimber

II. Dynamic Stretches

III. Workout

A. Squats: Barx20; 95X15; 135X5; 185X2; 205x1; 225x5x5 (ATG)
B. Bench: 95x10; 135x10; 185x2; 205x3; 225x5x5 2 second pause at bottom working explosive element.
C. Deadlifts: 135x5; 165x5; 185x3; 205x3; 225x5x5 (Four sets sumo one normal...no blocks)

IV. Stretching

Comments: Dropped the block work today to focus on flat pulling. Dropped each exercise from 8 sets to 5. Cutting the volume back as I approach the second phase which will see an even greater drop in volume. Was a more relaxed pace than the previous two workouts but it was still a solid pace. The focus now is getting the body in the best prepping the body to move towards maxes. I feel very confident in moving beyond my goals in squats and deads; however, the 350 bench has me a bit concerned.

[45BIG]

I. Rotator Cuff work
a. external rotations: 5x20x2; 10x15; 15x10;20x15x2; 25x8
b. plate raise 25 pounds 1 set of 20

II. Rubber Band stretches for the shoulders

III. Treadclimber 12 minutes

IV. Quad and Hammy Stretches
A. Hamstring 2 sets each leg 30 second hold
B. Groin 2 sets 30 second hold
C. Quad 2 sets 30 second hold

V. Abs
A. Incline Situp with 5 pound plate 3x15
B. Leg Lifts weighted 3x12
C. Crunches 3x15
D. Leg Raises 3x15

VI. Back Strectches

[dbx]

I. Rotator Cuff work
a. external rotations: 5x20x2; 10x15; 15x10;20x15x2; 25x8
b. plate raise 25 pounds 1 set of 20


I'm familiar with the external rotations (I keep saying I'll get around to doing them), but what are the plate raises? And........how would you assess your progress with the RC exercises?

The program/article I just found out about stated you had to stop doing BP, MP etc., while you do theses exercises in order to allow the RC to be better prepared. I'm curious.

Btw, workouts are looking good too :)

[jtroster]

Great to see more of us doing rotator work.

[45BIG]

I'm familiar with the external rotations (I keep saying I'll get around to doing them), but what are the plate raises? And........how would you assess your progress with the RC exercises? Plate raises are nothing more than a dumbell raise to the front except you are using plates. I find that the angle my hands are in tend to work the area I have had issues with. It feels good. My external rotations have gone up dramatically. I started out with 10 pounders for 10 reps. I am now up to 25s for 12 reps. I have made these gains in the last two months. I basically do no shoulder work outside what the bench delivers. Hitting these twice a week has not been a problem. Everything feels fresh. I won't be making any more weight increases in E. Rotations until I grab some platemates.

[45BIG]

I. Dynamic Stretches

II. Workout

A. Squats: Barx20; 95X15; 135X5; 185X2; 205x1; 225x5x5 (ATG) slightly wider
B. Bench: 95x10; 135x10; 185x2; 205x3; 225x5x5 2 second pause at bottom working explosive element.
C. Deadlifts: 135x5; 165x5; 185x3; 205x3; 225x5x5 (Four sets sumo one normal...no blocks)

III. Stretching


Comments: The CNS is on fire; I can feel the power :). I am starting to feel really fresh and have some serious pop in my lifts. I am gonna be really pissed if Idon't reach my dead and squat goals.

[dbx]

Plate raises are nothing more than a dumbell raise to the front except you are using plates. I find that the angle my hands are in tend to work the area I have had issues with.

So basically, it's a forward delt raise? I have gimpy shoulders (for 30yrs), but surprisingly, since I started working out seriously this year they have improved dramatically. Seriously, without/before I started lifting I'd go through 1-2wk periods where I couldn't even sleep (I sleep on an arm usually) from shoulder discomfort, but they're better than ever this year.

Having said that, I can sometimes go to perform a 20# side lat raise and I'll get excruciating pain. Sometimes I can do a second rep with my arm bent a bit differently and won't feel a thing (I like to punish myself :)). Same with MP at times. It's not the weight (reaching for a glass of water can do it), it's the movement itself.

The above ^ is why I'm interested in what you're doing. It was this article that I saw a month or so back that caught my attention: http://www.t-nation.com/findArticle.do?article=52balan

It's pretty interesting though admittedly, I haven't done anything with it. Tried ext rotations ONCE lol. Let me know what you think and how it relates to what you're doing when you get a chance.

[45BIG]

Monday:

Squats: 135x6; 175x5; 210x3x3
Bench: barx20; 95x15; 135x10;175x8; 205x3; 220x4x5
Deads: 135x6; 185x5; 225x2; 275x1; 290x1x2

Wed:

Squats:135x6; 175x5; 210x3x3
Bench: barx20; 95x15; 135x10;175x8; 205x3; 225x1; 275x1x2
Deads: : 135x6; 185x5; 220x3x3

Friday:

Squats: 135x6; 175x5; 205x3; 235x3; 275x1x2 (ATG)
Bench: barx20; 95x15; 135x10;175x8; 205x3; 220x4x5
Deads: 135x6; 185x5; 220x3x3

Comments: This is the first week of the second phase of the program. Weights were light. This upcoming week has me working with 85%. Tuesdays and Thursdays are following the same pattern as previous weeks.

[stephenlouis]

Thorough and well written journal, I enjoyed reading it, if I was a school teacher I would give you an "A".

I learned a lot from it.

[45BIG]

Thorough and well written journal, I enjoyed reading it, if I was a school teacher I would give you an "A".

I learned a lot from it. Thank you

I. 10 minutes on Treadclimber

II. Dynamic Stretches: (I had some pm about what dynamic stretches I use. So I will list them but I am not sure if I am using the correct names so I apologize for butchering names).
A. Walking lunges
B. Arm Swirls
C. Hip swivels
D. Hoola hooping (LOL...I don't know what else to call it)
E. Lateral lunges

III. Lifting

A. Squats: barx20; 95x10;135x10 varying stances; 175x6 wide; 210x3x3
All three sets ATG wide, narrow, wide
B. Bench Press: barx20; 95x15; 135x10;175x8; 205x3; 220x4x5
all sets with two second pause and explosive press especially from
the whole (resting position on chest) to upper third of movement.
C. Dead Lifts: 135x6; 185x5; 225x2; 275x1; 310x1x2...last two sets
performed with belt.

IV. Abs
A. weighted incline situps 10x12x3
B. wieghted leg lift 5x15x3
C. weighted crunches 5x10x3
D. flutter kicks 30 second x 2

V. Rotator Cuff Work
A. External rotations: 30x8x3
B. Plate raises 25x15x3

VI. Static stretching legs, shoulders and back


Comments: This workout is definately quicker and as a result I combined some elements of what I was doing on Tues and Thur to this day mainly Cuff and ab work. I will still do some stretching in between.

Dead strength today was incredible. I definately felt like I could pull 310 for at least 6 with strict form and maybe even 8. This is first serious pull I have used with the belt and it definately helped. I am figuring a 365 pull for my max is a definate. I thinking I may even be able to do more BUT I am holding there. I began this plan with the thought of slow, steady progress.

[45BIG]

I. 10 minutes on Treadclimber

II. Dynamic Stretches: (I had some pm about what dynamic stretches I use. So I will list them but I am not sure if I am using the correct names so I apologize for butchering names).
A. Walking lunges
B. Arm Swirls
C. Hip swivels
D. Hoola hooping (LOL...I don't know what else to call it)
E. Lateral lunges

III. Lifting

A. Squats: barx20; 95x10;135x10 varying stances; 175x6 wide; 210x3x3
All three sets ATG wide, narrow, wide
B. Bench Press: barx20; 95x15; 135x10;175x8; 205x3; 235x1; 265x1; 295x1x2
all sets with two second pause and explosive press especially from
the whole (resting position on chest) to upper third of movement.
C. Dead Lifts: 135x6; 185x5; 220x3x3

IV. Static Stretching

Comments: Day was pretty quick. I am feeling strong. I feel fairly confident in getting 295 for 8 reps touch and go.

[Gunn27]

D. Hoola hooping (LOL...I don't know what else to call it)I gotta tell you, that's the first time I've seen that listed in these journals. Care to elaborate? :D

Solid looking workouts with impressive weights, nice work!

[45BIG]

I gotta tell you, that's the first time I've seen that listed in these journals. Care to elaborate? :D LOL...I don't think I can.


Solid looking workouts with impressive weights, nice work! Thanks

[45BIG]

Sorry for the late posts. I have been extremely busy but the lifting has continued.

3/15

I. 10 minutes on Treadclimber

II. Dynamic Stretches: (I had some pm about what dynamic stretches I use. So I will list them but I am not sure if I am using the correct names so I apologize for butchering names).
A. Walking lunges
B. Arm Swirls
C. Hip swivels
D. Hoola hooping (LOL...I don't know what else to call it)
E. Lateral lunges

III. Lifting

Squats: barx20;95x10; 135x10; 175x5; 210x3; 245x1; 275x1;2951x2 varied stances moving up ATGs.
Bench: bar; 95x10; 135x10; 175x3; 210x4x5
Deads: 135x10; 185x5; 220x3x3

IV. Static Stretching

Comments: Did the ATG and my ass about bought it on the second set. I had balance issue in the hole and dam near didn't make it out.

[45BIG]

Warming up and stretching(pre and post workout) are similar to previous workouts. External rotation work has been moved to twice a week on Mondays and Thursday with 30 pounders. Plate raises with 35s for two sets once a week.


Monday:

Squats: 135x6; 175x5; 210x3x3
Bench: barx20; 95x15; 135x10;175x8; 205x3; 220x4x5
Deads: 135x6; 185x5; 225x2; 275x1; 295x1; 330x1

Comments: Strong

Wed:

Squats:135x6; 175x5; 210x3x3
Bench: barx20; 95x15; 135x10;175x8; 205x3; 225x1; 250x1; 285x1; 315x1
Deads: : 135x6; 185x5; 220x3x3

Comments: This day was not particulary good. I was lacking 'pop'. I was a bit disappointed with the lift.

Friday:

Squats: 135x6; 175x5; 205x3; 235x3; 265x1; 290x1; 315x1 (slightly below para but not ATG)
Bench: barx20; 95x15; 135x10;175x8; 205x3; 220x4x5
Deads: 135x6; 185x5; 220x3x3

Comments: After last week's near dibacle, I chose to do ATGs the entire way up with the exception of the final set where I went a tad below parallel. I was very strong. I'd say the best I have felt squatting since starting the program.

[45BIG]

Warming up and stretching(pre and post workout) are similar to previous workouts. External rotation work has been moved to twice a week on Mondays and Thursday with 30 pounders. Plate raises with 35s for two sets once a week.

Squats: bar; 95x12; 135x10; 185x5; 210x3x3
Bench: barx20; 95x15; 135x10;175x8; 205x3; 220x4x5
Deads: 135x10; 185x5; 225x3; 265x1; 290x1; 315x1; 345x1

Comments: Deads are up moving rapidly. My 345 pull was strong and more importanly decent in form. I believe I could have pulled four more with similar form. I am scheduled next Wed for my maxes. I am fairly certain I will be able to pull much more than the 365 I was thinking BUT I am not going to pull anymore. Again I am thinking slow and steady progress.

On a sidenote. I am currently using no supplements other than multi vitamins. When I established my maxes, I was using NO products, Creatine, and Whey Protein. I will supplement heavy in the next high volume phase.

[dbx]

Again I am thinking slow and steady progress.

Smart thinking. Workouts are looking great 45.

[45BIG]

Warming up and stretching(pre and post workout) are similar to previous workouts.


Squats:135x6; 175x5; 210x3x3
Bench: barx20; 95x15; 135x10;175x6; 205x3; 235x2; 265x1; 295x1; 330x1
Deads: : 135x6; 185x5; 220x3x3

Comments: The weight felt much better than last week. I did have some balance issues coming done but the overall movement was okay. The goal is 345 but it may prove to be a difficult task.

[45BIG]

Warming up and stretching(pre and post workout) are similar to previous workouts.

Squats:barx20; 95x15; 135x10;175x6; 205x3; 235x2; 265x1; 295x1; 330x1
Bench: 135x6; 175x5; 210x3x3
Deads: : 135x6; 185x5; 220x3x3

Comments: Weight want okay on squats

[45BIG]

Today was fairly simple. Warming up prior to maxes on Wednesday.

Squats: barx20;95x10; 135x10; 155x5; 175x5
Bench: barx20;95x10; 135x10; 155x5; 175x5
Deads: 135x10; 155x6; 185x6

Comments: Felt fairly strong will be interested in seeing how Wednesday goes. I am hoping for the following lifts: Squats 345; Bench 345; Deads 365

[45BIG]

I will post my maxes leaving out the warmups.

Squat: 365 slightly below parallel
Bench: 350 touch and go but no bouncing
Deads: 380


Comments: I definately was pleased with the lifts today. My stated goals were squat 340; dead 355; bench 345. I wasn't going to push beyond my stated goals unless they were fairly light. They were light. Each of the posted maxes were difficult. I could have squatted and deaded more but form breaks would have occurred which I am trying to avoid.

I was pleased with the fact that these lifts, unlike my starting point lifts of 8 weeks ago, did not involve supplements outside of multis. The next cylce will involve more detailed nutrional plan involving supps.

Now for the bad news. On my 350 bench I bitched my shoulder pretty good. I am not certain as to how bad it is. Right now I am rating it 3 on a pain scale of 10. The bench motion hurts like hell. I imagine tomorrow morning will be the real tell tell. Anyway, overall I am pleased.

[45BIG]

Didn't do much but rest and stretch. I did bench a little weight to see where the shoulder stands. I was able to do 195 for some reps but it did hurt. Good news is that it felt a lot better than on Wednesday after benching. I think I will be okay. Resting today and tomorrow should make a difference.

I will be restarting the program again. I will be following a pretty much the same thing just with more weight.

Here are the links to the specific program:

http://www.deepsquatter.com/strength/archives/korte.htm general info on program

http://www.deepsquatter.com/strength...ves/korte1.htm squat

http://www.deepsquatter.com/strength...ves/korte3.htm deadlift

http://www.deepsquatter.com/strength...ves/korte2.htm bench


My program numbers will be based on the following projected 1RM after the next 8 weeks.

Squats: 390
Bench: 360
Deads: 390

Unlike the last 8 week program, I will be following a more detailed nutrition and supplement program. I will detail that each day. I am still uncertain as to whether I will use Creatine this 8 weeks or not. I am leaning on no.

45BIG out

[45BIG]

I havn't posted in a while due to schedule but lifting has continued. I will post this last 8 weeks workout.

Week One:

Monday:Wednesday:Friday
Squats: 225x5x8
Bench: 210x5x8
Deads: 230x5x8

Week Two: Monday:Wednesday:Friday
Squats: 235x5x8
Bench: 215x5x8
Deads: 240x5x8

Week Three: Monday:Wednesday:Friday
Squats: 240x5x8
Bench: 225x5x8
Deads: 245x5x8

Week Four: Monday:Wednesday:Friday
Squats: 250x5x6
Bench: 225x5x8
Deads: 255x5x6

Week Five:
Monday: Wednesday: Friday:
Squats: 235x3x3 Squats: 235x3x3 Squats: 315x3x3
Bench: 215x4x5 Bench: 290x2x2 Bench: 215x4x5
Deads: 315x2x1 Deads: 240x3x3 Deads: 240x3x3


Week Six:
Monday: Wednesday: Friday:
Squats: 235x3x3 Squats: 235x3x3 Squats: 335x3x3
Bench: 215x4x5 Bench: 305x2x2 Bench: 215x4x5
Deads: 335x2x1 Deads: 240x3x3 Deads: 240x3x3


Week Seven:
Monday: Wednesday: Friday:
Squats: 235x3x3 Squats: 235x3x3 Squats: 350x3x3
Bench: 215x4x5 Bench: 325x2x2 Bench: 215x4x5
Deads: 355x2x1 Deads: 240x3x3 Deads: 240x3x3

Week Eight:

Week Five:
Monday: Wednesday: Friday:
Squats: 235x3x3 Squats: 235x3x3 Squats: 370x1x1
Bench: 215x4x5 Bench: 245x1x1 Bench: 215x4x5
Deads: 375x1x1 Deads: 240x3x3 Deads: 240x3x3

Week Nine (1RM)

Tuesday:
Squat: 390x1x1
Bench: 360x1x1
Dead: 405x1x1

Friday:
Squats: 205x5; 215x5; 225x5; 235x5; 245x1

Note: Weights are continuing to progress nicely. In terms of nutrition. Nothing out of the ordinary. I was hoping to stick with a more disciplined diet but unfortunately that did not work out. Supplements were again fairly standard ON Whey and Animal Paks was it. Basic gear was weight belt...no shirts, no suits, and no wraps. I will begin gearing up a bit more this 8 weeks incorporating knee wraps.

The next 8 weeks I am looking to maintain my bench press as once again I aggravated my shoulder. It's not serious and feels fine today but I am giving it a rest and using basically the same weights as last 8 weeks with the exception of some small bumps here and there. My 1RM for deads is supposed to be 420 but I am hoping for 430 while squats are slated to be 410. Again my emphasis has been strict form. I believe that I can pull and squat probably 5-10% more than my posted maxes but I have no doubt that my form would break.

Anyway hope everyones workouts are going well. Will take some time to read over what's been going on. Hopefully I will be able to keep a more regular log over the next 8 weeks.

45BIG

[45BIG]

Monday December 18 Week One High Volume Phase

Warmups:
1. 5 minutes on treadclimber
2. dynamic stretching
a. walking front lunges
b. side lunges
c. walking front kicks
d. high knees

Workout
1. Squats
a. warmups barx15, 95x10, 135x8, 185x5, 215x3
b. working sets 245x5x8 (7 sets wide stance ATGs and one set narrow
ATG)

2. Bench Press
a. warmups 135x10, 165x6, 195x3
b. worksets 210x5x8 (4 sets wide, 3 sets narrow, and one set normal)

3. Deads
a. warmups 135x10, 185x5
b. worksets 245x5x8 (four sets on four inch blocks narrow stance and
four sets on floor sumo stance)

Postwork out Static Stretching
1. Hammies
2. Back

Note: I definately feel much stronger since first starting the program 16 weeks ago. Again I am noticing no unusual aches or pains in the back or knees. I will begin using wraps for the knees. I am starting to focus on some technical aspects of squatting that I have been neglecting speficially breathing and driving the head back while pushing up. Hope everyone has a good week.

45 out

[45BIG]

Warmup: 15 minutes of treadclimber.

Extended period of static stretching for hamstrings and lower back.

Workout

External rotations 10x3x15
Side lateral raises 10x12x1
Front lateral raises 10x12x1

Note: Tons of soreness today throughout the legs. Worked the stretching element hard today. Back felt pretty good.

[45BIG]

Wednesday December 20 Week One High Volume Phase

Warmups:
1. 5 minutes on treadclimber
2. dynamic stretching
a. walking front lunges
b. side lunges
c. walking front kicks
d. high knees

Workout
1. Squats
a. warmups barx15, 95x10, 135x8, 185x5, 215x3
b. working sets 240x5x6 (shoulder width ATG)

2. Bench Press
a. warmups 135x10, 165x6, 195x3
b. worksets 210x5x6(slightly narrow)

3. Deads
a. warmups 135x10, 185x5
b. worksets 245x5x6 (shoulder width)

Stetching: NONE
SOAKING A LONG TIME

Notes: Today was bloody hell. This was an ass hammer day as my freaking legs and ass were incredidbly sore much sorer than I was anticipating. I have definatey narrowed it down to the fact that during the second four weeks I focus more on a parallel squat and not as much depth. At the start of the previous 8 week rotation I experienced a similar problem. I thought I delt with by adding some ATGs during the second 4 weeks but apparently it wasn't enough. Not sure what the hell I am going to about this because I dam sure not going through this pain every 9 weeks or so.

Anyway I dropped the sets from 8 to 6 and pretty much cussed, screamed, kicked, and slammed whatever I could during, before, and after each set. The start of the last 8 weeks I bowed out and spent a week retraining with the depth which worked. I decided this time around I was going right at the pain. I am not sure if that was an intelligent thing to do but I was pissed. I will be interested to see what's up on Friday.

[bilnv]

Welcome to the Journals. Great looking workouts. I have had shoulder problems myself especially when I go heavy. I have found that perfect form helps me more than anything, other than rest. I have to be very careful during that last rep or two.

Keep up the good work.

[SR800]

Great power workout, nice bits of iron you are tossing around.

[45BIG]

Friday December 22 Week One High Volume Phase

Warmups:
1. 5 minutes on treadclimber
2. dynamic stretching
a. walking front lunges
b. side lunges
c. walking front kicks
d. high knees

Workout
1. Squats
a. warmups barx15, 95x10, 135x8, 185x5, 215x3
b. working sets 240x5x8 (7 sets wide stance ATGs and one set narrow
ATG)

2. Bench Press
a. warmups 135x10, 165x6, 195x3
b. worksets 210x5x8 (4 sets wide, 3 sets narrow, and one set normal)

3. Deads
a. warmups 135x10, 185x5
b. worksets 245x5x8 (four sets on four inch blocks narrow stance and
four sets on floor sumo stance)

Postwork out Static Stretching
1. Hammies
2. Back

Notes: What a difference a couple of days make. Legs felt great weight felt light and things are feeling good overall.

[Original Poster]

MERRY CHISTMAS

[45BIG]

Monday December 25 Week Two High Volume Phase

Warmups:
1. 5 minutes on treadclimber
2. dynamic stretching
a. walking front lunges
b. side lunges
c. walking front kicks
d. high knees

Workout
1. Squats
a. warmups barx15, 95x10, 135x8, 185x5, 215x3
b. working sets 245x5x8 (3 sets normal stance ATGs and three sets wide, and two narrow ATG)

2. Bench Press
a. warmups 135x10, 165x6, 195x3
b. worksets 215x5x8 (4 sets wide, 3 sets narrow, and one set normal)

3. Deads
a. warmups 135x10, 185x5
b. worksets 255x5x8 (7 normal and 1 sumo)

Postwork out Static Stretching
1. Hammies
2. Back

Notes: Overall the day was pretty decent. Felt really strong on deads and squats. Bench was so so. I have been working with some of the ideas promoted by Westside especially wider stance squatting. I believe I am starting to adapt. I have also been working breathing techniques and pushing the head towards the blades during the movement. I am still not certain on the sumo style of deading for me. Though I am finding the conventional pull to be better suited to me, I am going to continue working sumo.

[45BIG]

Workout:
1. dynamic stretching
a. walking front lunges 2 30 second sets
b. side lunges 2 sets 30 seconds each side
c. walking front kicks 2 30 second sets
d. high knees 2 30 second sets

2. 15 minutes on treadclimber

3. Deep static stretching approximately 20 minutes with focus on hammies and
back.

Notes: Nothing unusual today. Towards the end of the last high volume phase I drifted away from doing the Tue/Thur streching and treadclimbing. I am fairly certain that was a mistake. I am still trying to figure out when to work in my RC work.

[45BIG]

Monday December 25 Week Two High Volume Phase

Warmups:
1. 5 minutes on treadclimber
2. dynamic stretching
a. walking front lunges
b. side lunges
c. walking front kicks
d. high knees

Workout
1. Squats
a. warmups barx15, 95x10, 135x8, 185x5, 215x3
b. working sets 245x5x8 (6 sets wide and 2 set narrow...also two sets
performed with knee wraps)

2. Bench Press
a. warmups 135x10, 165x6, 195x3
b. worksets 215x5x8 (6 sets wide and 2 sets narrow)

3. Deads
a. warmups 135x10, 185x5
b. worksets 255x5x8 (8 conventional and 4 sets deloaded)


Notes: Did not perform post workout stretch and I feel it a bit. I will perform a more vigorous stretch today. Had three people working out with me today so the program went a bit slower. Fellow board member dunk stopped by to do some deading and benching. He is using a similar old East Block program that seems to be working for him.

Also I began incoroparating wraps. I plan on using them once maybe twice a week for two set not because I need them at this point but rather to get use to using them. I always laugh with the pain when putting them on for the first time.

Preparing to add the following supplements to the regiment: Animal Flex, ON BCAA 300, ON ZMA, and NOW Fish Oil.

[45BIG]

Warmups:
1. 5 minutes on treadclimber
2. dynamic stretching
a. walking front lunges
b. side lunges
c. walking front kicks
d. high knees

Workout
1. Squats
a. warmups barx15, 95x10, 135x8, 185x5, 215x3
b. working sets 245x5x8 (3 sets wide, 3 set narrow, and 2 normal (last two sets performed wide and with wraps)

2. Bench Press
a. warmups 135x10, 165x6, 195x3
b. worksets 215x5x8 (6 sets wide and 2 sets narrow)

3. Deads
a. warmups 135x10, 185x5
b. worksets 255x5x8 (8 conventional and 4 sets deloaded)

4. Postwork out Static Stretching
1. Hammies
2. Back

Note: Workout went well. The stretching went well and was needed. Wraps were fun again. This workout was much quicker than Wednesday. Was done with the actual lifting portion in about one and half hours. Will be posting some videos sometime in the future for critquing.

[45BIG]

Week Three High Volume

Warmups:
1. 5 minutes on treadclimber
2. dynamic stretching
a. walking front lunges
b. side lunges
c. walking front kicks
d. high knees

Workout
1. Squats
a. warmups barx15, 95x10, 135x8, 185x5, 215x3
b. working sets 255x5x6 (all sets ATG; 4 sets wide, and 2 sets narrow)

2. Bench Press
a. warmups 135x10, 165x6, 195x3
b. worksets 225x5x8 (7 sets wide and one set normal; 2 second pause on
chest)

3. Deads
a. warmups 135x10, 185x5
b. worksets 260x5x6 (5 sets conventional and one sumo)

Postwork out Static Stretching
1. Hammies
2. Back

Notes: Decreased volume for Monday. Felt great but now I am starting to play with the work sets a little bit. Will increase deads and squats to seven sets each on Wed and 8 on Friday. Overall felt great. Knees, shoulders, and back feeling aok. I have been taking fish oil for about four weeks and have noticed an improvement in my wrist pains. I am not sure if this is the result of an extended period of a multi vitamin or fish oil or combination of both. I am going to be starting Animal Flex shortly. I will be interested to see how I react to this one. I have two friends, post 40, who swear by it.

[bilnv]

Note: Was done with the actual lifting portion in about one and half hours.

Man when you say you are in the high volume phase you mean it. That would kill me. Are you trying to drop weight?

[45BIG]

Man when you say you are in the high volume phase you mean it. That would kill me. Are you trying to drop weight? No. This is pretty much a power program with extreme emphasis on big compound movements. Though the volume is high, the %s of your 1RM are relatively low at least during the 4 week volume phase.

I am hoping to attain a 600 pound dead and 550 plus squat at a bodyweight of less than 200 pounds. I have read about this method of training and was interested in giving it a try. After two 8 week programs, I have little doubt that this is the best program for me at this point in my life and for the level that I am currently at.

I was concerned about the stress that this would place on my back and knees but neither have felt this good while lifting in a long time.

[45BIG]

Week Three High Volume

Warmups:
1. 5 minutes on treadclimber
2. dynamic stretching
a. walking front lunges
b. side lunges
c. walking front kicks
d. high knees

Workout
1. Squats
a. warmups barx15, 95x10, 135x8, 185x5, 215x3
b. working sets 255x5x7 (all sets ATG; 1 shoulder width, 3 narrow, and 3 wider) last set wrapped

2. Bench Press
a. warmups 135x10, 165x6, 195x3
b. worksets 225x5x7; 230x5 (all sets wide and performed with pause)

3. Deads
a. warmups 135x10, 185x5
b. worksets 260x5x6; 270x5 (all sets performed convetional)

Postwork out Static Stretching
1. Hammies
2. Back

Notes: Relatively easy day. Took a bit more time lifting as dunk showed up today to lift. Friday is going to be an 8 set day on every thing. Preparing to place an order for supplements.

[45BIG]

Week Three High Volume

Warmups:
High Volume Phase Week 3

1. 5 minutes on treadclimber
2. dynamic stretching
a. walking front lunges
b. side lunges
c. walking front kicks
d. high knees

Workout
1. Squats
a. warmups barx15, 95x10, 135x8, 185x5, 215x3
b. working sets 260x5x5; 265x2x5; 270x5 (all sets ATG; 3 sets narrow, 1 shoulder width, 4 wide) last set performed with wraps.

2. Bench Press
a. warmups 135x10, 165x6, 195x3
b. worksets 225x5x7; 230x5 (all sets wide and performed with pause)

3. Deads
a. warmups 135x10, 185x5
b. worksets 260x5x7; 270x5 (all sets performed conventional)

Postwork out Static Stretching
1. Hammies
2. Back

Note: Legs felt pretty tired today but not sore. Had a good soak after the workout and will stretch hard tomorrow. Plan on ordering supplements this weekend.

[45BIG]

Warmups:
High Volume Phase Week 4

1. 5 minutes on treadclimber
2. dynamic stretching
a. walking front lunges
b. side lunges
c. walking front kicks
d. high knees

Workout
1. Squats
a. warmups barx15, 95x10, 135x8, 185x5, 215x3
b. working sets 265x5x4; 270x5x2 (all sets ATG; 2 sets narrow, 1 shoulder width, 3 wide)

2. Bench Press
a. warmups 135x10, 165x6, 195x3
b. worksets 230x5x5; 235x5x2 (three sets wide, three sets narrow, and two shoulder width with pause at the bottom)

3. Deads
a. warmups 135x10, 185x5
b. worksets 275x5x6 (all sets performed conventional)

Postwork out Static Stretching
1. Hammies
2. Back

Note: Fairly easy day. No real issues though the lifting was a bit slow. Felt rather strong and this being the last week of high volume that is a good thing. I should be adding some new supplements Wednesday.

[45BIG]

Warmups:
High Volume Phase Week 4

1. 5 minutes on treadclimber
2. dynamic stretching
a. walking front lunges
b. side lunges
c. walking front kicks
d. high knees

Workout
1. Squats
a. warmups barx15, 95x10, 135x8, 185x5, 215x3
b. working sets 265x5x5; 270x5x1 (sets 1-6 ATG and set 7 para: 3 sets wrapped: 2 sets narrow, 2 sets slightly wider than shoulder, and 3 wide)

2. Bench Press
a. warmups 135x10, 165x6, 195x3
b. worksets 230x5x7 (three sets wide, three sets narrow, and two shoulder width with pause at the bottom)

3. Deads
a. warmups 135x10, 185x5
b. worksets 275x5x7 (all sets performed conventional)

Postwork out Static Stretching
1. Hammie
2. Back

Notes: Today was a bit tougher. I definately felt a bit more tired than previous weeks but this was the case during the previous high volume rotations for week four. Friday will be the last day for high volume and I am glad for that.

New supplements added Animal Flex, Glutamine, and NOW Omega 3 Fish oil. My nutrional plan has not been the best since returning but I am going to start including it in future posts...the good and bad.

[45BIG]

Warmups:
High Volume Phase Week 4

1. 5 minutes on treadclimber
2. dynamic stretching
a. walking front lunges
b. side lunges
c. walking front kicks
d. high knees

Workout
1. Squats
a. warmups barx15, 95x10, 135x8, 185x5, 215x3
b. working sets 265x5x5; (sets ATG, 2 narrow, 3 wide, and one wrapped)

2. Bench Press
a. warmups 135x10, 165x6, 195x3
b. worksets 230x5x8 (three sets wide, three sets narrow, and two shoulder width with pause at the bottom)

3. Deads
a. warmups 135x10, 185x5
b. worksets 275x5x5 (all sets performed conventional)

Postwork out Static Stretching
1. Hammie
2. Back

Notes: My legs were smoked today. I cut back squats and deads to 5 sets which is the min for the program. I will be interested to see how well things go next week.

[45BIG]

Hey folks...been out but have been lifting and things are going aok.
Condensed version.

Monday 1/15
Squats 250x3x3
Bench 220x5x4
Dead 340x2x1

Wednesday 1/17
Squats 250x3x3
Bench 295x2x1
Dead 255x3x3

Friday 1/19
Squats 350x3x3
Bench 220x5x4
Dead 255x3x3

Monday 1/22
Squats 250x3x3
Bench 220x3x3
Dead 360x2x1

Wednesday 1/24
Squats 250x3x3
Bench 310x2x1
Dead 255x3x3

Friday 1/26
Squats 250x3x3
Bench 220x3x3
Dead 350x2x1

[45BIG]

1. 5 minutes on treadclimber
2. dynamic stretching
a. walking front lunges
b. side lunges
c. walking front kicks
d. high knees


Warmups:
High Volume Phase Week 4

1. 5 minutes on treadclimber
2. dynamic stretching
a. walking front lunges
b. side lunges
c. walking front kicks
d. high knees

Workout
1. Squats
a. warmups barx15, 95x10, 135x8, 185x3; 225x2
b. workout 250x3x3

2. Bench Press
a. warmups 135x10, 185x5
b. workout 220x3x3

3. Deads
a. warmups 135x10; 185x3; 225x2; 275x1; 305x1; 335x1;360x1
b. workout 380x1

Notes: Felt incredible strength today. I definately felt I could have pulled at least 6 reps with decent form. I may have even pulled an eight. The slated 1RM is 420. Based upon the 380 pull, this should be an easy effort.

Postwork out Static Stretching
1. Hammie
2. Back

[45BIG]

1. 5 minutes on treadclimber
2. dynamic stretching
a. walking front lunges
b. side lunges
c. walking front kicks
d. high knees

Workout
1. Squats
a. warmups barx15, 95x10, 135x8, 185x3; 225x2
b. workout 250x3x3

2. Bench Press
a. warmups 135x10, 185x5;,225x2; 265x1; 305x1; 315x1
b. workout 335x1

3. Deads
a. warmups 135x6; 205x3
b. workout 255x3x3

Cool Down
1. 15 minutes of varied dynamic stretching focus on back and hamstrings

Notes: Today was an incredible day on the bench. The shoulder felt the best since returning. I hit 335 with ease and could have done 335 for at least 5-6 reps. I am guessing the 1RM to be around 380. Of course as I have learned to say, "It's all shoulder dependent."

[FatherOfThree]

Really great chest work.

[45BIG]

Really great chest work. Thanks, it's amazing how much better one feels and how much more a person can lift when feeling good.

Workout:

1. Treadclimber: 15 minutes

2. Stretching:
Hamstrings- 6 sets 20 second holds on static stretches
Back- 6 sets 20 second holds on static stretches
Quads- 6 sets 20 second holds on static stretches

3. Abs
lower- 6 sets
middle- 3 sets
upper- 3 sets

Note: I need to get back to stretching and performing ab workout on my in between days. It definately helps. Diet is humming a long well. I will begin to posting some more info on once I can nail the routine. I managed salmon twice this week. LOL...that's an accomplishment for me.

[45BIG]

1. 5 minutes on treadclimber
2. dynamic stretching
a. walking front lunges
b. side lunges
c. walking front kicks
d. high knees

Workout
1. Squats
a. warmups barx15, 95x10, 135x8, 185x3; 225x2; 275x1; 305x1; 330x1; 350x1
b. workout 370x1

2. Bench Press
a. warmups 135x10, 185x5;
b. workout: 220x4x5

3. Deads
a. warmups 135x6; 205x3
b. workout 255x3x3

Cool Down
1. 15 minutes of varied dynamic stretching focus on back and hamstrings

Note: Felt fairly strong today. Had a little hitch on my 370 weight felt okay but shifted forward from hole but I do believe I could have done 3 solid reps and possibly 1-2 more slightly sloppy reps. Will try to add 370 video lift in a little bit.

This weeks general diet for Monday-Friday.

7:30: 6 egg whites and one whole egg (scrambled), 6 ounces of milk with 1 cup of original kashi cereal, carrot, 8 ounces of orange juice or cranberry

10:00: fruit (usually banana), 1/2 cup of oatmeal, one scoop of ON Whey

12:20: 5-6 ounces of chicken breast, salad, and grapes

3:00: 1 cup of plain yogurt

4:00: 8 ounces of milk, one scoop of ON Whey, 1/2 cup of oatmeal

5:30: 6-8 grams of glutamine with water

7:00: serving size of baked french fries, broccoli or cauliflower, monday and wednesday 4-6 ounces of round steak, tuesday, thursday, and friday 4-5 ounces of sockey salmon

late evening meal: having figured this one out so it's been lite wheat toast or popcorn.

I drink between 64-100 ounces of water a day. I also try to drink a cup of green tea. Other supplements used regularly include fish oil. I use NO products on my 95% and max effort days which means about three times every 8 weeks.

[IR45N]

Looks like we do the same on eggs; 1yolk for 6whites. Good reminder for me to get back to chugging the H20; have let that slide. Good lifting #s!

[45BIG]

Looks like we do the same on eggs; 1yolk for 6whites. Good reminder for me to get back to chugging the H20; have let that slide. Good lifting #s! Thanks. I go for the 6 to 1 ratio on eggs. The water thing has been a tough one for me. I first started out trying to drink a gallon a day but that just doesn't work for me...too much. If my workouts were more frequent and caused my heartrate to increase more than I imagine I could handle and need more water. Considering I am currently performing a power routine three times a week, my H2O reserves don't get hammered.

[45BIG]

Video is of today's 370 squat. As I mentioned earlier, I felt I had several more reps but was a bit off. The one issue I find difficult with this program is the lack of reps at weights beyond 64%. It takes time to get use to form with weight. The flip side is strength; you just feel strong. Anyway here is the video...please feel free to comment on any points. I am looking to post more videos in the future for critique. Thanks.

http://www.youtube.com/watch?v=JKTKMBiQChw

[45BIG]

1. 5 minutes on treadclimber
2. dynamic stretching
a. walking front lunges
b. side lunges
c. walking front kicks
d. high knees


Warmups:
High Volume Phase Week 4

1. 5 minutes on treadclimber
2. dynamic stretching
a. walking front lunges
b. side lunges
c. walking front kicks
d. high knees

Workout
1. Squats
a. warmups barx15, 95x10, 135x8, 185x3; 225x2
b. workout 250x3x3

2. Bench Press
a. warmups 135x10, 185x5
b. workout 220x3x3

3. Deads
a. warmups 135x5; 185x3; 225x2; 275x1; 315x1; 355x1;385x1
b. workout 405x1

4. Abs
a. leg lifts 3x12
b. crunches 3x12
c. leg lifts 3x12


Postwork out Static Stretching
1. Hammie
2. Back

Note: Final pull was okay. I felt like a had somewhere in the neigborhood of 3-5 pulls. Will post video shortly.

[45BIG]

Okay, here is the 405 video. I am wearing a belt underneath. As I mentioned in the above post, I believe I had 3 reps without a lot of back rounding if any maybe 4. It's tough to judge how much you can actually do but the weight felt fairly light. I am fairly certain I could pull a lot more but at what expense? Anyway looking critiques. Thanks.

http://www.youtube.com/watch?v=Yo1lP9sO1Eg

[FatherOfThree]

Okay, here is the 405 video. I am wearing a belt underneath. As I mentioned in the above post, I believe I had 3 reps without a lot of back rounding if any maybe 4. It's tough to judge how much you can actually do but the weight felt fairly light. I am fairly certain I could pull a lot more but at what expense? Anyway looking critiques. Thanks.

http://www.youtube.com/watch?v=Yo1lP9sO1Eg

That looked like good form, clean pull, to me. Ya made it look light. Back looked real good.

On the single rep squat two posts up, I have never once in my life had good form on one rep squats, always got to build up to the weight and even then my form stinks, lol, so I watched it but have no comments since it is better than mine :)

[45BIG]

That looked like good form, clean pull, to me. Ya made it look light. Back looked real good. Thanks. I have been working on using my using my legs more. I was actually a little smoked in my legs yesterday which I am guessing is a good thing. My back feels great...(knocks one one dam big piece of wood :) ). I have been having some issues rocking foward on the first part of the motion. I have been considering pulling with a slightly wider stance but that has been hell on the groin and hip flexor area. I am not giving up on it but will train with it on high volume days and go from there.


On the single rep squat two posts up, I have never once in my life had good form on one rep squats, always got to build up to the weight and even then my form stinks, lol, so I watched it but have no comments since it is better than mine :) Form is hell at higher weights so I am deliberately trying to work on depth and not rounding the back. I have had to cut back from weights I have used in another day; it's a necessary blow to the ego. This is where the videos are critical. With my squat I am moving slightly foward on out of the hole but I think I am okay. I am debating on whether to wrap or not this Friday.

[45BIG]

1. 5 minutes on treadclimber
2. dynamic stretching
a. arm twirls
b. arm twists
c. jumping jacks
d. high knees

Bench: 135x10; 185x5; 225x3; 265x1; 305x1; 335x1; 350x1

No static stretching

Note:Today's bench wasn't as strong as last week or I just overestimated how well I felt last week. I definately felt like I could have pressed 335 for four which was a no brainer last week. 350 was definately a hard two and three didn't feel like a possiblity. The 350 set was tough in terms of balance which again is one of the gripes I have with this program. If the first rep is not clean then you are definately screwing subsequent reps. Of course, I did touch and go all reps at and above 335. Once I am beyond a certain % I don't screw with pausing unless I am shirted. This seems to help my shoulder which definately felt good.

I will attempt 360 next week and 370 if that goes well. I was going to attempt a 360 today but I felt neither strong or comfortable. I was glad to press 350 without any shoulder pain...(knocks on that dam piece of wood again :) )

I will post video of 350 press a bit later this evening.

[45BIG]

Here is the video of 350. It looks a hell of a lot harder than it felt. Looking at the lift I am not sure I could have gotten it for another. Nevertheless I felt like I could while lifting :lol. Like I mentioned something went amiss out of the hole. Anyway, here is video. Again looking for any advice on any of the posted videos. Thanks.

http://www.youtube.com/watch?v=eFdfSHkjMIo

[FatherOfThree]

Pushing the big weights keep it up! I don't have a good comment on this one other than huah!

[45BIG]

1. 5 minutes on treadclimber
2. dynamic stretching
a. walking front lunges
b. side lunges
c. walking front kicks
d. high knees

Workout
1. Squats
a. warmups barx15, 95x10, 135x8, 185x3; 225x2; 275x1; 305x1; 335x1; 365x1
b. workout 385x1 and 405x1(wrapped)

2. Bench Press
a. warmups 135x10, 185x5;
b. workout: 220x4x5

3. Deads
a. warmups 135x6; 205x3
b. workout 255x3x3

Note: Yesterday went fairly well. I performed 385 for 1 w/o wraps and 405 for 1 with wraps. I was actually slated to do 390 for one set but decided I needed to perform some wrap work. The reps for both sets felt comfortable though definately heavy. The wrapped set was a bit awkward. Both sets were performed with a belt. I will post video soon.

[45BIG]

Here are the lifts to yesterday's squats. Again I felt fairly strong for both movements.

385: http://www.youtube.com/watch?v=fEmfCPqJYPY

405: http://www.youtube.com/watch?v=bk_oGo55KxQ

[FatherOfThree]

Wow, you looked stronger on the 405 then you did on the 385. The 385 your hips tipped fwd a bit the 405 you seemed to push straight up.

Great squats.

[45BIG]

Wow, you looked stronger on the 405 then you did on the 385. The 385 your hips tipped fwd a bit the 405 you seemed to push straight up.

Great squats. Thanks. Both weights felt light but I could see what you were talking about on the 385. I have actually decided to use 410 as my base weight for the next 8 week cycle. I definately know I can handle considerably more weight than 405 and was going to attempt 410 and 420 on Wednesday but a slight ab ping has me reconsidering. I figure I am going to spend more time pounding the hell out of abs with a lot of weighted work. Abs, external RC work, and grip training will be new additions to the program. Well, on to todays program.

WORKOUT

1. 5 minutes on treadclimber
2. dynamic stretching
a. walking front lunges
b. side lunges
c. walking front kicks
d. high knees

2. Deads
a. 135x10; 185x5; 225x2; 275x1; 315x1; 365x1; 395x1; 420x1; 435x1

3. Bench Press
a. warmups 135x10, 185x5;
b. workout: 220x4x5

Notes: No squats today. Letting the legs take a day off. On Wednesday I will either max squat or begin prepping for the next 8 week cycle. Will post videos of 420 and 435 dead.

[45BIG]

Here are the two videos of the lifts. I was more pleased with the 435 lift than the 420. The weight is definately getting heavy but this is the end of the maxing phase for this 8 weeks. I felt strong on the 435 pull. I believe I had 3 clean reps and probably 1 or 2 more crap pulls. Anyway here are the links.

420: http://www.youtube.com/watch?v=yljp3qzGDKk

435: http://www.youtube.com/watch?v=h9PbAPyX4jY

[grissg]

That was strong, you are in the 500lb range. The 435 looked better then the 420.

[45BIG]

Thanks. I was thinking the same thing. It's difficult to say where one stands until you actually lift the weight so for now 435 it is. My thinking has been and will continue to be taking the slow steady path. My goal is 600 @ 200 which is looking more and more viable but it's going to be a while.

In the near future I will be adding glute ham raises and reverse hyper extensions as well as chain work. When I a begin to stagnate and/or feel acute pains, I will begin to employ some Westside principles regarding identifiying and targeting weak points. I already know that hamstrings is an area to address.

[45BIG]

Ab day.

I hate freaking abs...hate them so this was short sweet.

Incline situps with 10 pounds of weight for 10 reps for 3 sets
Weighted Leg raises (used my belt) 12 reps for 3 sets
Crunches 5 pounds of weight for 10 reps for 3 sets

As I mentioned earlier the squats with the heavier weight have been pinging my abs lately so it's time to remedy that. I am trying to find some exercises for abs that are geared towards powerlifting so any ideas would be helpful. Right now I figure anything is better than the nothing I have been doing.

10 minute Treadclimber
Static stretching

[FatherOfThree]

45Big where ya at?