A Warrior's Path

[13WaRRioR13]

This will be my first journal on the forums.

Today I started my Elite FTS Basic program. It is a 12 week program, with the final week going for all new 1RMs in the squat, bench, and dl. I sat down this past Saturday night (sounds exciting right, at least I had some Miller Highlife) and figured out all of my weight for the percentage based exercises. I will stay fairly strict to the written program for the first 12 weeks, then I plan on starting the program over, but adding some resistance band work and tweaking anything else I see fit.

My lifting days are Monday, Tuesday, Thursday, and Saturday. On Wednesday and Friday I am going to add some cardio and endurance abs exercises. I have to keep my cardio and endurance fairly high for the military.

I keep my diet fairly clean. I eat 4 -5 whole food meals a day, with a lean meat and nearly everyone of them. I also take 4 shakes a day to include one when I first wake up to go the the gym, 1 immediately after my workout, 1 in the middle of the day, and finally a casein shake loaded with peanut butter before I hit the rack. I also take a multi-vitamin, and vitamin C in the morning, I have been taking these vitamins for a while, and honestly since I started I have not been sick once so I will continue to take them everyday.

I will try my best to post everday, and If I miss a day I will fill it in the following. I am also going to start recording my exercises for critique on form. I will be posting the videos with the daily workouts as well as posting them on my page.

I welcome any and all critiques, motivation, and help from anyone who wants to post.

All of my percentage based exercises are based on the following numbers
1RM Squat - 275 lbs
1RM Bench - 195 lbs
1RM DL - 375 lbs

[13WaRRioR13]

Monday 12 January 2009 (Day 1)

I started with a 10 minute warm-up with rotations, stretching and jogging around the ab room in the back of the gym.
2 x 10 - pushups
1 x 10 - empty bar bench press

Exercise---------------------Sets----------Reps---------Weight
Flat Bench Press--------------8--------------3------------110
Dumbbell Military Press--------3--------------12------------30
Dumbbell Bent Over Rows------3-------------15------------30
Triceps Extensions------------3--------------10------------30
Rear Laterals-----------------3--------------20------------10

I have been focusing on my bench form. Getting a good arch, and it seems with every passing day I am getting much more comfortable. At first it was extremely akward, but I am getting to the point were I can just roll up under the bar, get my arch and be in the groove. I hope this stays the same as I move up in weight over the next few weeks.

[13WaRRioR13]

Tuesday 13 January 2009 (Day 2)

Today was the first day I ever did squat and dl on the same day. I did quite a few things wrong this morning and it was a learning experience. I am pretty sure I did to many warm up sets and or reps for squat. I am pretty sure I also should not have been messing with my foot placement so much either. I was trying to figure out what stance was the most comfortable, and was switching my foot position almost every set. I am pretty sure that by the time I got to my last actual working set, my form was shot and I was not longer going parrallel. I am also pretty sure that I blew myself out as I was not able to finish my last working set of dls. I did start using a fatter bar this morning for dls which I think was a good idea. The knurling on it was very smooth and I think this will help my grip out in the long run, especially if I use the bar with the thick nasty knurling when I go for PRs.

I started with a 10 minute warm-up with rotations, stretching and jogging around the ab room in the back of the gym.

Warm-up for squats
1 x 10 x 0 (close stance, toes forward)
1 x 10 x 45 (Close stance, toes forward)
1 x 10 x 45 (wide stance, toes outward)
1 x 5 x 95 (close stance, toes forward)
1 x 4 x 135 (medium stance, just outside shoulder, toes at slightly outward)
1 x 5 x 155 (medium stance)
1 x 5 x 185 (wide stance, toes outward)

Working sets for squats
2 x 5 x 220 (medium stance)

Like I said above, I was gased and my last set was weak, and form was lost.

Warm-up set of squats (155 x 5). I would like to keep this form for every set.
http://www.youtube.com/watch?v=uRsJadhOoyo

Last set up squats (220 x 5). Terribel form, I need to adjust my warm-up to be able to finish my actual working sets.
http://www.youtube.com/watch?v=mIaziVipvfQ

Cable back extension 2 x 10 x 105

Warm-up for dls
1 x 10 x 135
1 x 5 x 185
1 x 5 x 225
1 x 3 x 275

Working set for dls (only completed 1 of 2)
1 x 3 x 300

Warm-up set for deadlifts (225 x 5). Please give me some feed back on my form.
http://www.youtube.com/watch?v=iWw5HFc0SYk

Cable Pull-throughs------ 3 x 20 x 50
Hanging Leg Raises------ 3 x 15

I also have a video of my 5 reps at 225 lbs for dl. I need to buy a bigger memory card for my camera, or stop being lazy and put all of my pictures on my computer.

I like the cable pull-throughs and look forward to doing those more, I watched videos on youtube before going to the gym and practice form in my room so I would be comfortable doing them.

I have to learn from today and continue to figure out my warm-ups and set counts. All in all it was still a great work out and I could feel it through my entire body. No where to go but up.

[animalfan]

good start to your log! nice work, keep it up.

[13WaRRioR13]

Thanks, its a learning experience and definitly something that I am use to. I am sure it will work better than my old high volume training.

I am pretty sure that before I decided to start pl, I didnt make any real strength gains in the last 3 months of working out with a bbing style program.

[HumanHorrorFilm]

Good looking log man. Definitely going to keep checking in on it.

You wont regret jumping to a PL oriented approach to lifting.

[13WaRRioR13]

Originally Posted by HumanHorrorFilm

Good looking log man. Definitely going to keep checking in on it.

You wont regret jumping to a PL oriented approach to lifting.

Thanks alot, I also think one of the best things about this program is I can sleep in a little more. I hope to see more gains from that alone. From what I can tell my workouts will be on average an hour shorter, and I will still feel like I worked harder than before.

[HumanHorrorFilm]

I agree. When i first started out, i did what a lot of people do, routines from bb mags, spent 90 minutes in a gym to nothing. Now, most of the time, im in the gym bout an hour, cept when i tried events days, they were bout 3.5-4 hours. maybe a tad more and i made some of the best gains of my life, well, despite lwo back injury.

[13WaRRioR13]

Wednesday 14 January 2009 (Day 3)

I feel alright today after yesterdays work out. I am a little sore in my lower back, and the glutes are definitly feeling it. I dont feel much at all in my hams or quads though.

Today was only light cardio and minimal ab work. Really it just helps me wake up in the morning. I was able to sleep in, hit the gym, shower up and still be at work a few minutes earlier than usual which is always good. My day is much better when I dont have to rush in the morning.

Treadmill (20 min total) - 2.5 min walking / 15 jogging / 2.5 min walking. I totaled right about 2 miles, just light jogging and got my heart rate up. My legs felt a lot better after ward, but now that I have been sitting around all morning they are tensing up again.

Abs
Decline Sit-Ups---------3 x 10 x BW
Weighted Obliques------3 x 10 x 25 (each side)

That was it, Cant wait until tomarrow upper body again. Now its time to eat a half pound of chicken smothered in Sweet Baby Ray's BBQ!

[animalfan]

that's some good bbq sauce

[13WaRRioR13]

Originally Posted by animalfan

that's some good bbq sauce

Hell yeah, I can eat pretty much any food with that stuff covering it.

[animalfan]

Originally Posted by 13WaRRioR13

Hell yeah, I can eat pretty much any food with that stuff covering it.

me too, even my own cooking...

[13WaRRioR13]

Thursday 15 January 2009 (Day 4)

Today was good, still working on bench form, and because I am a jackass I didnt take my camera battery off of the charger so I couldnt take any videos today.

Overall warm-up was some rotations, stretching, and jogged around the ab room for a couple minutes just to wake up and get the blood flowing. Also 2 sets up 10 push-ups.

Bench Warm-Up
1 x 10 x 45
1 x 10 x 65
1 x 10 x 95
1 x 5 x 115
1 x 5 x 135

Bench Working Sets
2 x 5 x 160

Dips (weighted)
3 x 10 x BW + 25

Chins
5 x 6 (for total of 30, real wide grip)

Barbell Shrugs
3 x 15 x 135

Tomarrow will be only about 30 minutes on a stationary bike, just to get me up in the morning and get my day moving in the right direction.

On a side note, need some help with embedding the videos, that way I can start getting more feedback on my form. I will be recording some squats and deads on Saturday, as well as my bench form next Monday.

[13WaRRioR13]

Friday 16 January 2009 (Day 5)

Slept in this morning and it was great. I am still not getting as much sleep as I would like to but I am getting more than I have in a long time. Today was nothing more than some good stretching and some light cardio. After I stretched out and got warm I hopped on the stationary bike.

20 mins - 8 miles.

I didnt have any resistance set to it, because tomarrow is box squats, and I dont want to take anything from tomarrows workout. I kept my HR at about 125, basically the whole reason I even went in to the gym this morning was to get myself awake.

As far as the box squats go tomarrow, well I have never done them so I will be recording them so that I can upload them for critique. I will do some reps with no weight, just to get the feeling down.

[13WaRRioR13]

Saturday 17 January 2009 (Day 6)

Workout went well today, got plenty of sleep last night and was ready to go this morning. Today's workout was DE lower, with main exercise being box squats.

Normal warm-up, rotations, stretching and jogged around the ab room for a few minutes

Box Squats
1 x 10 x 45
1 x 10 x 65
1 x 5 x 95
1 x 5 x 115
1 x 3 x 135
8 x 2 x 155
1 x 2 x 225

Back Raises
3 x 15 x 25

DB Lunges
3 x 6 x 55 (each leg)

Weghted Sit-ups
3 x 10 x 25

Oblique Cable Twists
3 x 10 x 40

One of my two sets of 155 lbs.


Second video is 225 x 2.


I used some of the step arobic things to make my box, they seemed to work well. Next time I may make them lower to take my squat deeper.

I also order my COCs last night, a trainer and also a #1. Hopefully they will be in next week so that I can start my grip training.

Any and all critiques on my videos is welcome, I really need the feed back on my form.

[PumpinPaddy]

squats look pretty good to me, its hard enough to tell from the angle, but maybe you need to sit back a little more, it will make it easier for you to explode off the box

[13WaRRioR13]

Originally Posted by PumpinPaddy

squats look pretty good to me, its hard enough to tell from the angle, but maybe you need to sit back a little more, it will make it easier for you to explode off the box

Thanks, thats the first time I have ever done box squats. I am going to set the box lower next time, I will also move the camera to my side so everyone will have a better view of my form.

I definitly feel it in my quads and glutes today, needless to say it hurts to sit down.

[13WaRRioR13]

Monday 19 January 2009 (Day 7)

Today was a good lifting day. I was off work today, and my Steelers are going to the Super Bowl. I got plenty of sleep last night and was well rested when I got to the gym. Today was DE Bench and accessories.

Bench Press
1 x 10 x 45
1 x 10 x 65
1 x 5 x 95
1 x 3 x 105
6 x 3 x 120

DB Military Press
2 x 10 x 40s
1 x 6 x 40s
1 x 8 x 35s

DB Bentover Rows
3 x 15 x 50
1 x 15 x 55

Tricep Push-downs
3 x 15 x 90

DB Rear Lateral
3 x 20 x 10s

I have 2 videos. Still working on a high arch, squeezing my shoulder blades together and keeping my elbows in. I was trying to be as explosive as possible while keeping control of the weight. It is finally becoming more comfortable and also easier to get into the same position everytime.

First of working sets 3 x 120


Last of working sets 3 x 120, I took my shirt off to try to show the arch.


As usual any and all critiques are welcome.

[13WaRRioR13]

20 January 2009 (Day 8)

Even though I couldnt sleep for $hit last night, I woke up, felt great and had a great workout this morning. This morning was ME Squats and deads. I set a new PR triple for deads (as this is the first time I have even tried over 300 lbs for reps). I am going to start keeping track of all single, double and triple PRs. I usually only ever payed attention to 1RMs, of which had horrible form anyway and would have never counted in a competition. I will post a vid of my dl PR tonight, I was extremely suprised how well I kept my back from rounding out today, still working on that perfect form and stop lifting my ass to fast.

Squat
1 x 10 x 45
1 x 10 x 65
1 x 5 x 95
1 x 3 x 135
1 x 3 x 155
1 x 1 x 185
1 x 1 x 205
2 x 3 x 230

DL
1 x 10 x 135
1 x 3 x 185
1 x 2 x 225
1 x 1 x 275
2 x 3 x 310 ----------PR!!!

Cable Pull-Throughs
3 x 20 x 60

Hanging Leg Raises
3 x 15 x BW

I really felt like I could have gone 320 possibly 330 for triples on dl. Especially considering that was after my squats, which I have been trying to keep very taxing and strict. Once again the pull-throughs kicked my ass, however I like them and definitly feel them in my hamstrings. All in all, another great workout, tomarrow will be a nice light cardio and abs day and I can also sleep in which is always good.

[13WaRRioR13]

This is today's DL triple PR.

3 x 310


http://www.youtube.com/watch?v=-BeQ3G84QK0

My back is looking much better as far as form, I am not rounding nearly as much. I am also working on driving off my heels and keeping my ass down through the drive.

[13WaRRioR13]

21 January 2009 (Day 9)

Today was light cardio and abs. I woke up with a pounding headache but went to the gym anyway.

Started out with some nice slow stretches and rotations to loosen up and warm up my joints.

Decline Sit-ups
3 x 15 x BW

Cable Oblique Twists
3 x 10 x 40

Treadmill
20 mins, walking at a 3.5 mph pace. I set it on the hill program. I tried to do my usual jog, but everytime my foot hit the ground it felt like someone was jabbing me in my temple, so I slowed down and walked. It wasnt bad, I am pretty sure the hills made it for a much better workout then just walking flat.

[13WaRRioR13]

22 January 2009 (Day 10)

Felt good today, got plenty of sleep last night and was well hydrated. I have to go out of town this weekend so instead of my cardio tomarrow I will be doing saturdays lifts. I just started this program and am not going to start missing my lifting days. I want to complete the full 12 weeks with no days missed, that in itself is a small goal.

Bench Press
1 x 10 x 45

2-Board Press (1/2 sec pause on boards)
1 x 10 x 95
1 x 5 x 115
1 x 5 x 135
2 x 3 x 155

Dips (Weighted)
4 x 10 x BW+25

Chin-Ups
2 x 8 x BW
4 x 6 x BW

Barbell Shrugs
3 x 15 x 135

As far as accessories go, I plan on upping the weight for dips to 35 lbs, and upping shrugs to 155 lbs.

[HumanHorrorFilm]

Looking good man. Where in Pennsylvania are you located? Im right by philly.

On your DL's, it looks from the video your rounding your low back, might the the angle. Good you said your focusing on driving through your heels, but try dropping your hips a bit lower on each rep and pushing through with your hips to intiate the pull. It will activate the glutes and make pulls much easier.

[13WaRRioR13]

Originally Posted by HumanHorrorFilm

Looking good man. Where in Pennsylvania are you located? Im right by philly.

On your DL's, it looks from the video your rounding your low back, might the the angle. Good you said your focusing on driving through your heels, but try dropping your hips a bit lower on each rep and pushing through with your hips to intiate the pull. It will activate the glutes and make pulls much easier.

Thanks man, I live in Chambersburg. May be moving towards Philly if my 1SG can convince me to join the PPD.

I am rounding some, I definitly need to drop my hips more. It does look better than it did at first though, but I am still a long ways from perfect. at the end of this 12 week cycle, I want to pull 405, with good form.

[test_titan92]

bout time I saw your journal on the front page

[13WaRRioR13]

23 January 2009 (Day 11)

Todays lifts were good, although thats about the only thing today that was good. I had DE Squats today which I did box squats. I have ate a little like **** this afternoon though, but Ive been crazy busy and had to eat what I could.

Box Squats
1 x 10 x 45
1 x 10 x 95
1 x 5 x 115
1 x 3 x 135
1 x 3 x 155
8 x 2 x 180

^^For the box squats I used the step things again (in my videos above) only instead of 5 spacers on the bottom I dropped it to 4. It was a much harder work out, but when I was getting wore out I started letting my knees move in when coming off the box. I need to stay strict in my form and not let it go to **** when I get tired.

DB Lunges (each leg)
3 x 6 x 40s

Cable Back Extensions
1 x 15 x 120
2 x 15 x 150

^^Used this machine instead of the gyms back raise stand, I really am not in the mood for dental surgury. I may start doing GMs in place of this.

Decline Weighted Sit-Ups
3 x 10 x 25

Weighted Side Bends
3 x 15 x 25

All in all week 2 is finished, and I am feeling great. I am extremely happy with this program, and am honestly already feeling stronger, even though I am not into any real big weight yet.

[Kevin Mattson]

Originally Posted by 13WaRRioR13

Saturday 17 January 2009 (Day 6)

Workout went well today, got plenty of sleep last night and was ready to go this morning. Today's workout was DE lower, with main exercise being box squats.

Normal warm-up, rotations, stretching and jogged around the ab room for a few minutes

Box Squats
1 x 10 x 45
1 x 10 x 65
1 x 5 x 95
1 x 5 x 115
1 x 3 x 135
8 x 2 x 155
1 x 2 x 225

Back Raises
3 x 15 x 25

DB Lunges
3 x 6 x 55 (each leg)

Weghted Sit-ups
3 x 10 x 25

Oblique Cable Twists
3 x 10 x 40

One of my two sets of 155 lbs.


Second video is 225 x 2.


I used some of the step arobic things to make my box, they seemed to work well. Next time I may make them lower to take my squat deeper.

I also order my COCs last night, a trainer and also a #1. Hopefully they will be in next week so that I can start my grip training.

Any and all critiques on my videos is welcome, I really need the feed back on my form.

Hey John...I was watchin yer Box Squat vids. I am really not too familiar with them! And I am not sure if my advice 4 U would B helpful &/or appropiate!? However, I will tell U what I do see. I was watchin your leg stance formation, & I don't know about Box Squats, but it looks like your feet are spread too far apart, it also looks like you would B/ & or are, putting alot of strain on your knees. I would not want you 2 end up with a knee injury or future knee problems! I was always told when performing lifts 2 have your feet parralel with your shoulders. I don't know though??? Again, maybe U may need 2 have a little wider foot stance when performing the excercise, but it still looks too wide? Maybe it is the angle of the camera? Otherwise, U look awesome bro!!! Keep up the good work, & keep the vids comein! I enjoy watchin em' bro! Take care!

[13WaRRioR13]

26 January 2009 (Day 12)

Normal warm-up of stretching, rotations and jogging to get the blood flowing.

Bench Press
1 x 10 x 45
1 x 10 x 65
1 x 7 x 95
1 x 5 x 115
5 x 3 x 130 (2 CG, 1 RG, 2 WG)

DB Bench Press
1 x 10 x 40s
2 x 10 x 55s
2 x 6 x 55s

DB Bent Over Rows
5 x 12 x 50s

Rope Push-Downs
3 x 15 x 100

DB Rear Laterals
3 x 20 x 10s

Not a bad day at all, although somehow I did something to my wrist this weekend and it has been bothering me all day. Its not going to stop any training but I may ice it and put some tiger balm on it tonight.

Personal goals: MORE WATER, start stepping up the cardio and ab endurance on scheduled days, and stop thinking that just becuase I can sleep in later now that its acceptabe to stay up later watching "24" (new fan, just started watching season 1 last week)!

[13WaRRioR13]

27 January 2009 (Day 13)

I ended up having to leave out my cable pull throughs this morning because I ran out of time. It is very $hitty weather outside right now and it caused me to get to the gym a little later than usual. I still had a great workout, and kept my intensity high the whole time. Did my usual warm-up of stretching, rotations and jogging around the ab room for a couple of minutes.

Squat
1 x 10 x 45
1 x 10 x 65
1 x 7 x 95
1 x 5 x 135
1 x 3 x 155
1 x 3 x 185
1 x 2 x 205
2 x 3 x 235

Notes for squat: I tried a low bar position today and I felt it much more in my inner thighs and groin area, I may try alternating weeks between high and low to see how my form works out and how I am stronger.

Rack Pulls
1 x 10 x 135
1 x 5 x 185
1 x 3 x 225
1 x 1 x 275
1 x 1 x 315
1 x 1 x 365
1 x 1 x 405
1 x 1 x 425 = FAIL

Notes for rack pulls: This is only the second time I have ever done rack pulls. I decided to do these today due to the time constraint as well as working on my back form. I had the pins on the lowest setting an the bar was right at my knee sockets once I got my position and grip down. Locking out the 405 was the most I have ever done, and my grip felt good with it.

Lying Hamstring Curls
2 x 12 x 90
1 x 15 x 70

Hanging Leg Raises
3 x 15 x BW

Wrist is still bothering me as well, and I still have no idea what I did to it. Tomarrow is just cardio and abs so hopefully it will be good by Thursday before benching again.

Last night my COC trainers and 1s came in the mail. So after reading all the grip training threads today I will add them into my program and start working my way up the COC ladder.

[13WaRRioR13]

28 January 2009 (Day 14)

Today there was a snow and ice $hit storm going on outside when I woke up so I did a small workout at the house. It was cardio day, so I did abs and some grip training instead. I dont mind missing the cardio right now. I am bulking, and as long as I dont miss any lifting days, I am not going to beat myself up.

Warmed up with stretching and rotations.

Sit-Ups
3 x 20

Oblique Crunches (each side)
3 x 25

Lying Leg Raises
3 x 15

COCs Ts (Trainers)
3 x 10

COCs 1s Static Holds
3 x 10 secs

Getting used to the COCs, I need to buy a little plastic gripper for warming up. Ive been reading the huge thread on grip training so that I can get it implemented into my program starting next week. This week is just getting used to the grippers.