Back To the Basics

[Drew92]

I am coming off of a about a month and a half lay off. My strength is down and I lost 8 pounds. My current weight is around 162lbs. All my perivious maxes are thrown out the window. I will be following somthing similar to Starting Strength to get my lifts back up.

Basically

A
Squat: 3x5
Bench: 3x5
Deadlift: 3x5
Back Lift: 2x
Chest Lift: 2x

B
Squat: 3x5
Military: 3x5
Powercleans: ?
Back Lift: 2x
Shoulder Lift: 2x

Each day may include any off the following groups: triceps-biceps-calves-abs-neck-forearms.

Now this is how I plan on staying progressive on the big three at least past the point of the deloading stuff.

Squat:
1.Remove from A day.
2. Add a Belt.
3.

Bench:
1. Use legs and arch.
2.

Deadlift:
1.Wider foot stance.
2.Normal grip.
3.Belt.

[Drew92]

Day 1

Febuary 23rd 2010

Squat: 3x5
185x5
185x5
185x5

I'm weak.

Bench: 3x5
165x5
165x5
165x9

This was done with no legs or arch. Last set to failure.

Deadlift: 3x5
225x5
225x5
225x5

This was done with middle fingers on rings and feet about four inches apart.

More to come I have night school to go to to to catch up on credits.

[Drew92]

today continued...

Pull Ups: 2x
bw x12
bw x7+10lbs

Dips: 2x
bw x12
bw x8+10lbs

Skulls: 2x
80x12
80x12

Ez Curls: 2x
80x12
80x12

Calves: 2x
135x25
135x25

I have a feeling I am going to be very sore tomorrow.

[Drew92]

Day 4

Workout 2

Febuary 26th 2010

Squat: 3x5
190x5
190x5
190x5

My hamstrings were sore today. It actually hurt to sit down. Hopefully this will subside with consistency.

Military Press: 3x5
100x5
100x5
100x9 Failure

Powerclean: 3x3
135x3
135x3
135x3

Very poor form. These were done with basically straight legs. These make my bicep tendons hurt.

Took a break to shovel the driveway.

Seated Dumbbell Press:
50x7
50x5

Dumbbell Rows: Straps
50x12
50x15

Barbell Shrugs: Straps
135x25
135x20

I would have no trouble holding the wights but I feel I can focus more on using my back muscles.

[Coke]

Good luck with it all man, no doubt you will be taking it to a whole new level this time out.

[Drew92]

Day 8

Workout 3

March 1st 2010

Squat:
195x5
195x5
195x5

Bench:
175x5
175x5
175x9.9 I got stuck on the hook.

Deadlift:
265x2 Meh

Dips:
bw x12
bw+40lbs x6

Chin Ups:
bw x12
bw+20lbs x5

Tomorrow I will get my accessory movements in.

[JRider23]

Day 8

Workout 3

March 1st 2010

Squat:
195x5
195x5
195x5

Bench:
175x5
175x5
175x9.9 I got stuck on the hook.

Deadlift:
265x2 Meh

Dips:
bw x12
bw+40lbs x6

Chin Ups:
bw x12
bw+20lbs x5

Tomorrow I will get my accessory movements in.

nice man. I take it you're only including your working sets in here? The 40 pound increase might have been a bit much on deads.. keep up the good work though

[Drew92]

Now that you mention it I went from 135 to 265. I was lazy, thanks for pointing that out. I will see how it goes next time.

[Drew92]

Workout 4

March 4th 2010

Squat:
200x5
200x5
200x5

Ass to the grass.

Military Press:
110x5
110x5
110x5

Very heavy.

Powercleans:
155x3
155x3
155x3

Other notes:

I have had shin splints for about a month now. It makes it a little tuff to get going. Today in gym we did jump ropes for about half an hour.(killer on the shins) I have night school, if I feel like doing any thing else I will tonight, if not I will do some extra shoulder and back work tomorrow in gym.

[Liftersize]

good luck getting your gains back!

[Drew92]

Thanks bro! Beastly lifts for 6'1" 173lbs.

[Coke]

Nice job throughout bro.

[Drew92]

March 5th 2010

Workout at school.

Some horizontal rowing machine:
150x12
185x8
200x5

Thick barbell curls:
55x12
65x12
65x10

Shoulder Press Machine:
110x12
110x10
110x8

[Drew92]

Workout 5

March 7th 2010

Squat:
205x5
205x5
205x5

Ass to the floor.

Bench:
185x5
185x5
185x6+2 Forced reps

That was it for today. I'm thinking I need to add a shoulder/ chest lift on Military Press day. I had Incline Presses in mind. Tomorrow in gym I will do...

Pulls Ups
bw x ?
bw x ?

Decline Bench Machine
2 sets

Plate Loaded Pull Down
2 sets

Push Downs
2 sets

Curls
2 sets

[2kool]

i had wondered what happened to you. i didnt see you update your other journal in a long time. anyway good to see you back at it.

[Coke]

Session is looking solid dude.

[Drew92]

Thanks guys.

This is what I did today in gym...

Chin Ups:
bw x10
bw x8
bw x6

Decline Chest Machine:
6 plates x5
6 plates x5
6 plates x5

Plate Loaded Lat Pull Down:
180x10
180x10
180x10

Who ever said machines aren't any good?