HumanHorrorFilms Long, Hard road out of hell

[HumanHorrorFilm]

Well, if any of you remember me, I have finally returned. Needless to say, I left the world of training heavy for a while, due to personaly issues that needed to be attended too. A stressful time, complicated by a lower-back destroying job(furniture delivery) all left a bad taste in my mouth as for training, and motivation. But I am on my way back, hopefully, hoping to eclipse my previous PR's

Bench-220
Dead-370x3
Squat 315x1

I guarantee that I dont have the strength to get to these just yet, but I will get there, slowly but surely, as I now have the determination to attain these goals. I am starting off slow, but I am starting off balls to the wall. Might sound like an oxymoron, but read this and you will understand

http://www.t-nation.com/readTopic.do?id=483048&pageNo=0

I am starting back on monday. I ahve been messing around in the gym this week, trying to gauge my strengths, weaknesses.

If you are new to the HHF, here are stats

5'9
187lbs
15.7% BF

I stated my maxs earlier.

My goals are the usual big 3 increases, but I also am beginning the value the greatness of being able to have an OHP of my own bodyweight.

I will be following a diet on nutritional advice I have read by Charles Poliquin.

I will take in nearly all of my carbs in the PWO shake, and PPWO meal. The rest of the day my diet will be comprised of proteins, veggies, olive oil. Pretty much the skinny of it. No pun intended.

I hope all of those who followed my journal earlier, will return and offer the excellent advice they have given before.

Here will be a schedule based on the link above

Monday: Weighted Dips
Tuesday: Squats
wednesday:Weighted Chins
Thursday: Off
Friday: Clean and Jerk(Full clean, not power clean)
Sat: Deadlift
sun: OFF

Now, i have tinkered with this and with the exercises I have chosen, This seemingly is the best order I could come up with. Being out of the game, and new to the Clean and Jerk, or maybe other alternatives to exercises, any suggestions are welcome.

Thanks, and hope to see you all following.

[GoJu]

nice to see ya back man! I've read that article before, your setups sound pretty cool, will be interesting to see what you'll gain from it. yeah, I can definetly agree that stocking jobs aren't best if you're also lifting heavy, lol, but I'm sure you'll kill your old PR's and your new goals soon!

[Westside_Reflex]

hey bro, good luck with it

[HumanHorrorFilm]

Thanks Goju, Westside.

Im hoping this set-up nets some nice gains, I also like that the rest week is set in stone, as I noticed one of my problems was not knowing when to take time off.

Im using weighted dips instead of benmching, as I can definitely say without a doubt that tricep strength has been a limiting factor on OHP and Benching, so im hoping that the dips will focus on them a bit more than bencing will.

Also, Goju, I know that you know your OLY lifts a bit, if im aiming to hit my shoulders a bit more on the C+J day, would I be better suited to just power clean the weight up and then jerk, or go witht he full clean?

[AM_129]

Hey man, it's been awhile. Good to have you back, time to make some progress!

[GoJu]

it wouldn't really matter, either full clean or power clean you're still strating the jerk from a dead stop and as far as pulling the bar either you're using less weight to pull higher on a power clean or more weight to pull lower on a full clean, win win situation. if I could do full cleans properly I'd probably use them almost exclusively just for the technique work.

[BigDerek]

Good to have you back buddy. THe key to Westside though is to limit the volume and never go to failure. Remember - you train muscle groups, not body parts, ala bodybuilding routines.

[HumanHorrorFilm]

Well, this week, i did a bit of testing before starting the program to see where my strength was at. i did not have that much of a fall off

numbers i got this week

140lb c+j(still working on form on this)
335x5 deadlift
200x5 bench
240x5 squat, very happy with these though as they were a2g
and 8 chins with 10lbs added.

not bad numbers al things considering.

monday i will be starting the journey back

[GoJu]

Well, this week, i did a bit of testing before starting the program to see where my strength was at. i did not have that much of a fall off

numbers i got this week

140lb c+j(still working on form on this)
335x5 deadlift
200x5 bench
240x5 squat, very happy with these though as they were a2g
and 8 chins with 10lbs added.

not bad numbers al things considering.

monday i will be starting the journey back

nice man! good luck with the training!

[squatdeadbench]

good numbers man

[Chrisx9118]

Hey bro good to have you back!!!

[HumanHorrorFilm]

I am going to be keeping a food log as well forhe time being, well, as long as i have the patience to do so anyway haha. I dont have exact macro contents, as i dont have access to a program to do so at this time.

4amScoop of whey(this isnt a regular wake up, had to pick my mom up from the airport, and just needed something in ym stomach)

8amOmelett(3 whole eggs, 3 egg whites, 2oz diced shrimp, 2 oz diced tomato, 1 cup oriental blend vegges, 1 tbsp olive oil

10amPre-WO-1c of skim milk, 1 scoop of whey, 1 medium aple

1030-11:15am OLAD Training-Weighted Dips<-->clap pushups[/b]

+25x5.....8 pushups
+35x5.....8
+50x5.....7
+60x5.....8
+35x5.....8
+35x5.....8
+25x5.....5

Notes: I left the gym with such a huge feeling in my hest and tris, it was unbelievable. supersettng with the explosive pushups, as suggested by Dan John was a great feeling. the 60x5 set killed me, and by the end, 25x5 was brutal to get through.

1130aPWO shake-2 scoops whey protein, 1 c orange juice, 2 cups oats, 1 scoop greens plus, and ice

1pm6 oz Top Round London Broil, 8 oz brussel sprouts, piece of Ezekiel Bread

5pm 1 cup low-fat cottage cheese, 2 tbsp peanut butter

8pm 6oz chicken, 1 cup of oriental blend veggies, 1 tbsp olive oil

11pm 1.5 cups of skim milk, .5 scoop of whey

I will also weigh myself every monday morning on this program.

Weight- 188.5lbs

[HumanHorrorFilm]

730am Omelette (3 eggs, 3 egg whites, 1piece fat free ham, 3oz brussel sprouts, 1 cup skim milk mozzerella cheese), multivitamin, fish oil

930 1 Med Apple

910-955 Training-OLAD-Squats<--->jumps
145x5....10 jumps
190x5....10
230x5....10
245x5....10
250x5....10
230x5....10
190x5....10

+abs

Notes: Wow. After the 250 set, jesu, my legs feltlie jello and 230 wasa grind. I just wanted to have my bodyweight on the bar for the last set and it felt like my legs were going to buckle under me. Made sure i kept a good arch. I went for 250 fter the 245, because I was looking round for someone to spot me, jsut in case, and couldnt find anyone, just as I was bout to strip some weight off, a guy i know who powerlits walked into te gym and saved me. Needlesst say, I dint need anyhelp at all, but i will see i never i had such a big vein in my forehead

1005am PWO Shake- 2scoops whey, 1 c grapefruit juice, 2 c oats, 1 tbspgreens plus, 2 fish oil caps

1245pm I can tuna, i tbsp olive oil, 8 oz veggies(all green)

225pm Vegan chicken Salad-My Girl has been getting into vegan food, so i decided to give it a try. Nt half bad at all. little container was 340 cals, 18gfat(canola oil), 18g carb(8g fiber), 20g protein

530pm 6 oz chicken, 8 oz veggies. on the chicken it had grated cheese and a bit of breadcrumbs

8pm 6oz Sashim(2 salmon, 4 tuna), Tak(Octopus) Seaweed Salad

1100pm1.5 cup skim milk 1 scoop whey

[RipStone]

Glad to have you back bro. Keeping a food log is gonna be great for you. It will keep you honest I like the approach as well; that is, stacking carbs around your training.

I'll be following.

[Westside_Reflex]

good stuff so far bro

[P0W3RLIFT3R87]

Welcome back. Nice work so far.

[HumanHorrorFilm]

I kinda ran outta food today haha, so i didnt eat as much as i would have liked. Its hard to eat substantial cals when keeping it low-carb, during the day, it seems 2 hours after i eat, im hungry again.

8am Omelette(1/2 c shreeded cheddar. 3 eggs, 3 egg whites, 1 slice fat free ham), 8 oz veggies

1215pm Had an important job interview, so didnt eat after breakfast, kinda threw me off. 1 scoop whey, 1 c grapefruit juice, 1 cup milk. Wow, gotta be honest, tis tasted awesome, and gave me energy for the gym

1230pm-110pm Training-OLAD-Weighted Chins-
bwx5
+2.5x5
+7.5x5
+12.5x5
+15x5
+17.5x5
+10x5

Notes: Wow, Intense. That 17.5 set was brutal, and the last two reps went up slow. I might try jumping to that weight next go round quicker, rather than going up in such small increment. Im trying to figure out a dynamic exercise to go along with these, as I ave jumps for squats, and clap pushups for anything involving chest. Clean and Jerk doest realy need one, and the deadlift, well, i dont like doing much in etween deads haha.

130pm PWO shake-2 scoops whey, 1.5c oats, 1 c grapefruit juice, 1 tbsp greens plus

330 6 oz chicken, 8 oz veggis

530Omelette(4 eggs, 1 egg white, 2 slices am cheese, 4 oz mixed veggies, 1 slice at free ham, cooked in olive oil

8303/4lb of cooked shrimp

1100 2tbsp peanut butter, 1 c milk

Overall, a slightly lwer cal intake day. Im not sure whether im bukin or cutting, because i have goals in both directions, but I do know that even with the hunger pangs, i honestlyhave much more energy in the gym. This progra has given me DOMS with exercises i never got them before. Im a huge fan of it, and the low volume suits my needs...for now

If anyone ha any suggestions for a befre bed, high protein, low carb trea, im all open, i want something like a desert, especialyl after consuming all those eggs, chicken and veggies, i need me somethin to lok forward too.

[GoJu]

good stuff so far man, keep it up!

[RipStone]

Before bed I have this...

-2 cups of low salt/low fat cottage cheese
-few packets of splenda
-2tbsp natural peanut butter

Stir together and freeze for a few hours.

[Fullback_45]

Damn your stats are basicalley what mine were at 185lbs. Its time to transform yourself and have some fun. Look forward to seeing some awsome progress in here.

[HumanHorrorFilm]

April26th

830am 4 eggs, 2 egg whites, 1 slice cheddar chese, 2 slices fat free ham, .25cup diced onions, .25cup diced tomatoes, 5 oz mized veggies

11am1 scoop whey, 1 cup milk

1115am-1135 Sprints-5 sprints of 100meters(bout 112 yds each sprint), Rest 3 minutes between sprints

noon1 cup milk, 1 c grapefruit juice, 1 scoop whey

130pm2 Veggies burgers(17 protein each), 8 oz veggies, 1 tbsp olive oil

4308oz chicken, 8 oz veggies

730pm 2oz pistachio, one cheddar string cheese(told ya i was running outta food, haha)

1130 2 cup milk 1 scoop whey

Aprl 27th

730 Omelette-5 eggs, 1 egg white, 1 slice cheese, 1 slice fat fre ham, 4 oz mixed veggies, 1/4c diced onions

1030 1 cup milk, 1 c grapefruit juice, 1 scoop whey

[b]1050[b]-Training-OLAD-Power Cean and jerk

Ntes Thiswas weird, because it felt more likea press in the heavier sets than a jrk

95x5
125x5
145x5
155x5
135x5
140x4 (Shoulders were destroye, coouldnt lock out the last one, tried 3 times)
135x5 (suprised how clean and easy these were, considering 140 was so hard)

Note: Jerk or Press, 155 is the most ive put overhead, ever. my previous best was 150x4 in th push press, so im kinda intereted to see whn i go back to push ress, how much ican put up if im not cleaning the bar efore hand.

1200 PWO- 2 scoops whey, 1.5cups oats, 1 cup grefruit juice, 1 tbsp greens plus

230 10 oz chicken, 8 oz veggies

500pm 2 scoops hey, 2 tbsp flax oil

830pm Bit of a cheat meal here, as went out, couple rum and diet cokes, and a grille chicken, spinach, and amerian cheese sandwch on a wheat roll. Not too bad of a cheat, but still cheating.

Conked out early last night....not from alcohol, but that session destroyed me. Strength and endurance orkout, haha

[GoJu]

nice work on those clean and jerks man, I would suggest you actually lower the reps as the weights get heavier, you'll be able to train with heavier weights and better form that way, I learned it the hard way on my bill starr routine, I think 5 reps is a lot on power cleans, hmmm, I can jerk 200 but I doubt I could push press more than 180-185ish with good form, so maybe 20lbs less than your jerk is what you should shoot for push presses, good luck with it man.

[HumanHorrorFilm]

Ill tell you what, 5 reps with power clean and jerk is almost a cardio workout in itself. thankfulyl, 5 reps is the highest i will go with this program, so im kinda hapy about that.

[RipStone]

Nice C&Js!!!

[Westside_Reflex]

Nice C&Js!!!

x 2

[HumanHorrorFilm]

Sorry guys, but my food lg keeping was kept outta wack with a busy weekend filled wih "girlfriend" time haha. I didnt eat as much as I wantedtoo, but screw it, istill had a kickass deadlifting session on saturday. I loved my girlfriends face when i came back from the gym, chalk on my sweashirt, and blood pouring from a gash on my shin from deads.

Training-Saturday-OLAD-Deadlifts

225x5
275x5
315x5
350x5
315x5
275x5
275x5

+light arms, abs

Notes: Jesus christ. This workout was frickin intense. 350x5 was brutal, but felt awesome after was done. I tried doing straight sets of 315 after it and 315 felthhheeeeeeaaaaavvvvyyyy. Glad this week i triples im going to try and match my previous best of 370x3.

I also weighed myelf this morning: 190lbs, up 1.5lbs.

[RipStone]

Nice weekend. Nice deadlifting.

[HumanHorrorFilm]

I am still keeping the food log, but unfortunately, with job hunting, have little time on the computer.

Training-Weighted Dips

6x3

+25x3
+45x3
+65x3
+67.5x3
+55x3
+45x3

+abs, high rep forearms 3x15

Notes: This was a strange workout. I supersetted all dips with explosive pushups, but my shoulder felt a twinge on the third rep of 67.5 as i pushed up. i didnt try any heavier, and even the 45 felt rough on my shoulder. going to ice it up tonight and after this 3 weeks on OLAD and the rest week, i wil not be doing heavy dips for a bit, as shoulder injuries scare me.

[AM_129]

Nice deads!

[HumanHorrorFilm]

in a sequene of events too stupid t describe, somehow my LA Fitness membership was revoked. Unfortunately, this meant lifting in my cousins bsement, with only the barest of essentials. No squats today.....buuuut.....I figured out a way t front squat, and let me tell you, i dont know if i will ever regular squat again, haha. i love these

OLAD-Front Squats-6x3

135x3
155x3
170x3
185x3
155x3
165x3

These were A2G, with a second pause in the hole

+Curlsfor the girls haha, since my cousin was liftingand i was so angry from the days antics(3x12 hammer)

Wow. 3 reps and my quds felt like they were going to popoutta my skin. I loved it.