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CheeseBurger
04-14-2010, 11:47 PM
Just registered an account and thought i should start my journal here
Would appreciate some help and comments
was previously on westside, and currently doing a routine of my own
Supplements i'm using are multi-vitamins, fish oil, generic Unflavoured unsweetened whey and just recently got
jack3d and Con-cret
i am staying in college, so i pretty much eat whatever food that is available, i can't cook here as there are fire alarms installed in the dorms, In short my diet isn't exactly perfect at the moment
have been deadlifting with straps for a month or two, decided to stop using them and see how things go

Tuesday:
Deadlift:
60 x 6
110 x 5
140 x 5
160 x 5
190 x 2

Bulgarian Split squats:
10 x 10
10 x 10
10 x 10
10 x 10

(Kipping) Pull-ups:
10
10
7

Hanging knee raises:
12
12
12

Plate holds/pinches:
3 x 2.5
15s
15s
15s

Thursday:
Closegrip Ezbarcurl:
12.4 x 12
22.4 x 12
27.4 x 12
30 x 12
25 x 10
15 x 15

Alternating D.B curl:
7 x 15
7 x 15
7 x 15

D.B Extension:
12 x 12
12 x 12
12 x 12
12 x 12

D.B Farmers walk:
30kg for 3 rounds
(1 round consists of walking from one end of the room, and than back)

Heavy grippers:
150 x 15
150 x 15
200 lefthand: 5 right hand: 10
200 x 5
200 x 3

StLRPh
04-15-2010, 06:10 AM
Have decided on what kind of programming you're going to follow?

KoSh
04-15-2010, 06:16 AM
You absolutely need to have some kind of programming in order to make any kind of significant progress. I'm interested in that question as well, St.

CheeseBurger
04-15-2010, 08:50 AM
At the moment i'm looking at 5/3/1 and Shieko but have yet to decide
last few months i've been pretty much going by feel
for accessory work i'd increase reps,sets and/or weight and when it starts to stall or if i reach a point where my joints ache, i'd change the movement

For the bench press, i do 5x5 with the weights gradually increasing each week
its starting to put a strain on my shoulders, even after a deload, so i switched to a closer grip for now

StLRPh
04-15-2010, 09:11 AM
Shieko can take a long time, 2+ hrs per session in some cases. Wendler's is also a great program and can be customized extensively. How long have you been training consistently?

CheeseBurger
04-15-2010, 05:46 PM
Been training consistently since 2002 but i started out being coached on how things like "10-15 reps" was meant for cutting and "6-10" were size and strength etc etc etc
took me sometime to break out of that mindset
i started a westside routine in 2008

CheeseBurger
04-16-2010, 11:52 PM
I've finally decided to go on 5/3/1

Yesterday's session

Friday
Squat:
5 x 65
5 x 80
3 x 100
5 x 120
5 x 130
5 x 140

still working on my form, nearly fell forward on the 3rd rep of the last set

Goodmornings:
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10

Leg curl:
4 x 10
4 x 10
4 x 10
4 x 10

Ab wheel:
10
10