First off, I apologize for the ridiculous title of the journal...I blanked .
Secondly, let me say to the members who have subscribed to my journals in the past: Sry for making so many journals so soon. All are welcome to follow along....this journal will be 'round for a while. There's a link in the old journal to this one.
I'm doing this new program because it's more geared towards my goals. Below are my goals:
-To build a big and strong base within 2 years or until I turn 19 years old.
-Deadlift 405 lbs for reps.
-Squat more than I do now .
With this routine, I will not be super pissed if I don't fit all the days into the week, it's fine if it carries over. I will try to remember and label PRs and Failures according to this color set-up: green and orange, respectively.
Here is the outline of my routine:
Upper/Lower
UPPER 1 (BACK STRENGTH FOCUS)
Flat Dumbbell Bench Press - 3-4x8-10
Barbell Rows - 5x5
Dips - 1-2xMAX
LOWER 1 (SQUAT STRENGTH FOCUS)
Squats - 5x5 ALT 4-5x8-10
Hyperextensions - 2-3x8-12
UPPER 2 (CHEST STRENGTH FOCUS)
Dumbbell Rows - 3-4x8-10
Incline Barbell Bench Press - 5x5
Pull-Ups - 1-2xMAX
LOWER 2 (DEADLIFT STRENGTH FOCUS)
Deadlifts - 5x5
Walking Lunges - 2-3x10-12
The Hyperextensions and Walking Lunges are "assistance work" for the Squat and Deadlift day. I threw the majority of the program together and asked RipStone for his advice on it, which he gladly offered. So I made the changes that he suggested for the exception of the squat rep ranges. I might just go to 5x5 every Squat session, but I want to try this and see how my body responds.
Hope all who watch and subscribe enjoy! Now.....Lets tear it up!!!
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10-18-2007, 07:23 PM #1
Liftingbuddy1's Monster-Strength Training Program Journal
Last edited by liftingbuddy1; 10-19-2007 at 04:21 PM.
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10-18-2007, 07:51 PM #2
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10-18-2007, 07:53 PM #3
Day 1....
10/18/2007
Upper
FLAT DUMBBELL BENCH PRESS
Warmup Set(s): 30x10
45x10
45x10
45x10
45x10
Good pressing here. Expected to hit this weight without problem.
BARBELL ROWS
Warmup Set(s): 95x5
135x5
135x5
135x5
135x5
135x10
The first set irritated my wrist again, so I changed the grip to slightly inside shoulder width. This did the trick, no pain, easy repping. Went all out on the last set.
DIPS
BWx7
Failed here, but it's ok. I'm going to hope that it's just some gym rust and that my dips will be back soon.
OVERALL: Great workout, awesome PR on Barbell Rows.
MikeLast edited by liftingbuddy1; 10-19-2007 at 05:02 PM.
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10-18-2007, 08:02 PM #4
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10-18-2007, 08:05 PM #5
good show on the rows!!! subscribed...again.
keep at it. and EAT BIG TO GET BIG!!!
listen to me...I'm cutting. five days in and I want to eat big SOOOOOOO f'ing bad. I might use sunday as a cheat day.NEVER SETTLE!!!
Three years ago I was 365lbs of lard. Never again! I like the heads turning toward me.
Journal: http://forum.bodybuilding.com/showthread.php?t=4725773
LOOKING FOR A PARTNER FOR ANY RUNNING OR ROAD BIKING COMPETITIONS IN TX. PM ME IF INTERESTED.
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10-18-2007, 08:09 PM #6
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10-18-2007, 08:11 PM #7
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10-18-2007, 08:12 PM #8
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10-18-2007, 08:15 PM #9
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10-19-2007, 02:02 PM #10
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10-19-2007, 02:07 PM #11
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10-19-2007, 04:19 PM #12
Good question. I actually wanted to milk SS for all it was worth and then move on to a more "bodybuilder" routine. I really wasn't thinking too clearly when I did this b/c I lacked to consider my age, experience, and current lifts.
So as a result of this realization and the fact that Push/Pull/Legs was too much volume (too much pressing in one session), I was thinking about how some ppl just do one or 2 exercises a day and get real good at them (like gobbles). Then I threw this routine together and had RipStone look it over. With a few suggestions, I got this.
To directly answer your question about why I didn't pick The Texas Method or Madcows 5x5 is because I didn't want to feel confined to a routine in the sense that I must do this and that. Not that I wouldn't want to do the exercises, it's just a mental thing I guess. This routine isn't set in stone; it's subject to change and I like that.
Mike
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10-19-2007, 04:21 PM #13
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10-19-2007, 04:22 PM #14
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10-20-2007, 08:38 AM #15
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10-20-2007, 09:40 AM #16
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10-20-2007, 10:17 AM #17
Day 2....Squats...Squats....Squats!
10/20/2007
Lower
SQUATS
Warmup Set(s): 95x10; 135x5
185x5
185x5
185x5
185x5
185x3
A little heavier than I anticipated. Failed on the last set. Will repeat this weight.
HYPEREXTENSIONS
BWx10
(+25)x10
(+45)x10
I've never tried these before so I didn't know what to expect. I really feel these in the lower back. Will increase weights next time.
OVERALL: Glad to be squatting again.
Mike
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10-20-2007, 10:53 AM #18
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10-20-2007, 11:01 AM #19
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10-22-2007, 06:32 PM #20
Day 3
10/22/2007
Upper
DUMBBELL ROWS
Warmup Set(s): 45x10
70x8
65x10
65x8
65x7
Strong rowing today. Dropped from the 70's to 65's because I was using a little more momentum than I should have. My left arm is noticably weaker in this exercise.
INCLINE BARBELL BENCH PRESS
Warmup Set(s): 65x5
95x5
95x5
95x5
95x5
95x5
I've never done Incline before, so this was brand new. The bar was slightly wobbly as expected. This was a 10+ rep weight easily. Will increase next time.
PULL-UPS
2,2,2,3,3,3
Did these rest-pause style using a 15-45 second rest in between.
OVERALL: Great workout.
Mike
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10-22-2007, 09:08 PM #21
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10-24-2007, 12:19 PM #22
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10-24-2007, 12:26 PM #23
- Join Date: Jun 2006
- Location: California, United States
- Age: 42
- Posts: 1,642
- Rep Power: 426
Pretty sure you had your chest and back days mixed. Personally I would do BB rows from the floor on my back strength day because those hit your upper back from the pull AND your lower back from supporting your body, you could just switch the DB rows to the chest day. I wouldn't do so many sets of deadlifts either. You could sub in some SLDL's, they have an excellent carryover to the deadlift but don't tax your body as much.
Workout Log: http://forum.bodybuilding.com/showthread.php?t=125391261
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10-24-2007, 12:57 PM #24
This is the very first post of my journal. In it, I have Back Strength focus on the first Upper day with Bent Barbell Rows. The Chest Strength focus has Incline Bench Press. Did you quote my first post and switch the "Back" and "Chest" because maybe I'm reading it wrong, but it looks to me like you're contradicting yourself in your post. Help clear up my confusion . Sry.
Mike
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10-24-2007, 01:15 PM #25
Hey, thought I'd check in because you stopped by mine this morning. I think what was confusing is that you labeled your strength days correctly, but yet you have two exercises that are for the other body part. I saw that at first, but then realized you're doing 5x5 on the strength exercise. Makes sense now. Keep up the good work, you'll get there!
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10-24-2007, 02:13 PM #26
- Join Date: Jun 2006
- Location: California, United States
- Age: 42
- Posts: 1,642
- Rep Power: 426
Oh, I see now. On your back day your doing 2 chest exercises and 1 back and on your chest day you're doing 2 back exercises and 1 chest. I realize you're doing the 5x5 as you're main focus but you're still doing more work with the other 2 exercises IMO. Either way it works just fine I thought it was just labeled wrong. My bad, carry on
Workout Log: http://forum.bodybuilding.com/showthread.php?t=125391261
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10-24-2007, 02:34 PM #27
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10-24-2007, 06:34 PM #28
Day 4.....Deadlifts!!!
10/24/2007
Lower
DEADLIFTS
Warmup Set(s): 135x5; 185x5 (Double Overhand Grip)
225x5
225x5
225x5
225x5
225x5
I love Deadlifts. Around the 3rd set, I was wasted. Will bump up to 235 lbs next time.
WALKING LUNGES
60x15
60x15
60x15
Man these were deep and powerful. They felt so good.
OVERALL: Deadlifts are awesome!
Mike
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10-25-2007, 12:47 PM #29
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10-25-2007, 01:12 PM #30
def good job on the deads man...you gonna catch me.
NEVER SETTLE!!!
Three years ago I was 365lbs of lard. Never again! I like the heads turning toward me.
Journal: http://forum.bodybuilding.com/showthread.php?t=4725773
LOOKING FOR A PARTNER FOR ANY RUNNING OR ROAD BIKING COMPETITIONS IN TX. PM ME IF INTERESTED.
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