View Full Version : Juan's road to becoming less weak
:hello: I'm a weak bastard. Goal is to become less weak. I'll be keeping track of my progress here...
BW: 181lbs
Diet: Not enough calories over the weekend. Training suffered.
Push Press:
145lbs x 5
130lbs x 5
115lbs x 5/5/5/5/5
total tonnage: 4250lbs
Deadlift:
325lbs x 5
290lbs x 5
260lbs x 5 <-- Got lightheaded and decided to stop.
total tonnage: 4375lbs
BW: 182lbs
Diet: Good.
Push Press:
150lbs x 5
135lbs x 5
120lbs x 5/5/5/5/5
total tonnage: 4425lbs
Deadlift:
330lbs x 5
295lbs x 5
260lbs x 5/5/5
total tonnage: 7025lbs
BW: 183lbs
Diet: Not too bad.
Push Press:
155lbs x 5
135lbs x 5
120lbs x 5/5/5 <-- Shoulder was feeling a bit unconfortable so decided to play it safe and stopped.
total tonnage: 3250lbs
Deadlift:
335lbs x 5
300lbs x 5
265lbs x 5/5/5 <-- Need to find a way to add more volume without killing myself here.
total tonnage: 7150lbs
Off Road
06-27-2011, 07:03 AM
Welcome, glad you started a journal.
Just a suggestion...Your routine seems kind of limited. Adding a few more exercises wouldn't hurt and will probably help your lifts progress. Also, deadlifting every-other-day will burn you out and cause you to stall.
Off Road
06-27-2011, 07:40 AM
Thanks Off Road!
I enjoy reading all the different types of programs that people do. Good luck to you.
I appreciate it, same to you.
BTW the routine I'm doing it's called 'Russian Bear' by Pavel Tsatsouline from his book 'Power to the People'.
Off Road
06-27-2011, 08:11 AM
I appreciate it, same to you.
BTW the routine I'm doing it's called 'Russian Bear' by Pavel Tsatsouline from his book 'Power to the People'.
I've heard of it. I know he really likes the ultra-abbreviated routines. I'm sure it would work fine for a short-term specialization routine.
I guess we'll see how it goes for me...
BW: 184lbs
Diet: During the weekend it was not terrible. Monday it was spot on.
Push Press:
160lbs x 5
140lbs x 5
125lbs x 5/5/5/5/3/2
total tonnage: 4625lbs
Deadlift:
340lbs x 5
305lbs x 5
270lbs x 5/5/5 <-- Problem seems to be that cardiovascular system is giving up before muscular endurance runs out, this will hopefully improve as I get a bit more conditioned.
total tonnage: 7275lbs
Off Road
06-28-2011, 07:02 AM
Good one there, keep it up.
I have the same problem with running out of "wind" before I reach failure if I use any kind of volume on the bigger lifts.
Thanks!
I'm keeping the rest times short on the 'volume' sets so hopefully this will help with my conditioning.
BW: 185lbs
Diet: OK
Push Press:
165lbs x 5 PR
145lbs x 5
130lbs x 5/5/5
total tonnage: 3500lbs
Deadlift:
345lbs x 5 PR
310lbs x 5
275lbs x 5/5/5/5
total tonnage: 8775lbs
Off Road
06-30-2011, 07:06 AM
Nice job on the PRs
Thanks, it never gets old :)
BW: 185lbs
Diet: Not too bad but not enough calories.
Push Press:
170lbs x 5 PR
150lbs x 5
135lbs x 5/5
total tonnage: 2950lbs
Deadlift:
350lbs x 5 PR
315lbs x 5
280lbs x 5/5
total tonnage: 6125lbs
BW: 185lbs
Diet: Need to eat a little more.
Push Press:
175lbs x 5 PR
155lbs x 5
total tonnage: 1650lbs
Deadlift:
355lbs x 5 PR
315lbs x 5
total tonnage: 3350lbs
BW: 186lbs
Diet: Better. Increased calories.
Push Press:
180lbs x 5 PR
160lbs x 5
140lbs x 5/5/5
total tonnage: 3800lbs
Deadlift
360lbs x 5 PR
320lbs x 5
280lbs x 0 <-- :(
total tonnage: 3400lbs
Off Road
07-06-2011, 09:45 PM
Big press!
Thanks! Form has improved a lot with the increased frequency ;)
BW: 187lbs
Diet: Perfect.
Push Press
185lbs x 5 PR
165lbs x 5
145lbs x 5
total tonnage: 2475lbs
Deadlift
365lbs x 5 PR
325lbs x 5
290lbs x 5
total tonnage: 4900lbs
http://www.youtube.com/watch?v=_FNVb5LYWfI
http://www.youtube.com/watch?v=nhloGZLtazI
BW: 181lbs - 187lbs (+6lbs)
Push Press
160lbs x 5 - 185lbs x 5 (+25lbs)
total tonnage: N/A - 30925lbs (N/A)
Deadlift
340lbs x 5 - 365lbs x 5 (+25lbs)
total tonnage: N/A - 52375lbs (N/A)
You roll well with the push presses and deads, look forward to seeing you introduce other movements along the way. Good luck with everything, including possibilities of joining up at a good gym near you just for variety.
BW: 186lbs :(
Diet: Too little food over the weekend :tuttut:
Push Press
150lbs x 5
135lbs x 5
120lbs x 5/5/5
total tonnage: 3225lbs
Deadlift
330lbs x 5
295lbs x 5
260lbs x 5/5/5
total tonnage: 7025lbs
BW: 188lbs
Diet: Good.
Push Press
155lbs x 5
135lbs x 5
total tonnage: 1450lbs
Deadlift
340lbs x 5
305lbs x 5
total tonnage: 3225lbs
BW: 188lbs
Diet: OK. Might have to increase calories some more.
Push Press
160lbs x 5
140lbs x 5
total tonnage: 1500lbs
Deadlift
345lbs x 5
310lbs x 5
total tonnage: 3275lbs
BW: 189lbs
Diet: Good.
Push Press
165lbs x 5
145lbs x 5
130lbs x 5/5/5
total tonnage: 3500lbs
Deadlift
350lbs x 5
315lbs x 5
280lbs x 5/5
total tonnage: 6125lbs
BW: 189lbs
Diet: Bad. Wisdom tooth is coming out and it hurts like a mothefucker, been living on shakes for the last couple of days :cry:
Push Press
170lbs x 5
150lbs x 5
135lbs x 5
total tonnage: 2275lbs
Deadlift
355lbs x 5
315lbs x 5
280lbs x 5
total tonnage: 4750lbs
Wisdom tooth is coming out and it hurts like a mothefucker
No joke, that shit is killer.
BW: 189lbs
Diet: Not good... It's been a strugle to get all my calories these past few days...
Push Press
175lbs x 5
155lbs x 5
total tonnage: 1650lbs
Deadlift
360lbs x 5 <-- Surprisingly easy
320lbs x 5
total tonnage: 3400lbs
BW: 187 <-- Fuck! :mad:
Diet: Terrible.
Push Press
180lbs x 5
160lbs x 5
140lbs x 5/5
total tonnage: 3100lbs
Deadlift
365lbs x 5 <-- Matched previous PR
325lbs x 5
total tonnage: 3450lbs
BW: 189lbs
Diet: Good.
Push Press
185lbs x 5 <-- Matched previous PR
165lbs x 5
145lbs x 5
total tonnage: 2475lbs
Deadlift
370lbs x 5 PR
330lbs x 5
295lbs x 5
total tonnage: 4975lbs
BW: 190lbs
Diet: Perfect.
Push Press
190lbs x 5 PR
170lbs x 5
150lbs x 5/5
total tonnage: 3300lbs
Deadlift
375lbs x 5 PR
335lbs x 5
total tonnage: 3550lbs
BW: 190lbs <-- Will work my way up to 200lbs very slowly ;)
Diet: Could've done better...
Push Press
195lbs x 5 PR
total tonnage: 975lbs
Deadlift
380lbs x 3 <-- Couldn't hold on to the bar... Grip is WEAK :swear:
total tonnage: 1140lbs
Off Road
08-08-2011, 10:12 AM
Big press.
BW: 187lbs - 190lbs (+3lbs)
Push Press
185lbs x 5 - 195lbs x 5 (+10lbs)
total tonnage: 30925lbs - 23450lbs (-7475lbs)
Deadlift
365lbs x 5 - 375lbs x 5 (+10lbs)
total tonnage: 52375lbs - 40915lbs (-11460lbs)
I'll be adding some frequency to my training in the next couple of cycles with push presses and deadlifts still as main lifts but throwing in some GPP/Grip/Assistance in the off days... We'll see how it goes...
BW: 190lbs
Diet: Bad. Very busy days at work this week, also I'll be traveling to Qatar on Saturday for work and I'll be there for a week... I'll see how I can manage with Ramadan and see if I can train over there...
Push Press
160lbs x 5/2/2/1
Deadlift
340lbs x 5/2
New strategy starting this cycle, I'll use less volume and try to make up for it with intensity, also as I stated before I'll be upping my frequency...
Didn't train last week and calories were too low... will restart cycle on Monday.
BW: 186lbs :bang:
Diet: Getting back to where it should be...
Push Press
160lbs x 5
total tonnage: 800lbs
Deadlift
340lbs x 5
total tonnage: 1700lbs
Prowler Push
empty x 1
+90lbs x 1
BW: 186lbs
Diet: OK
DB One Arm PC & Press (+ fat gripz)
60lbs x 1/1/1
total tonnage: 360lbs
DB One Arm Suitcase DL (+ fat gripz)
80lbs x 1/1/1
total tonnage: 480lbs
Prowler Push
empty x 1
+90lbs x 1
BW: 187lbs
Diet: OK
Push Press
165lbs x 5/3
Deadlift
350lbs x 5
Prowler Push
empty x 1
+90lbs x 1/1
BW: 187lbs
Diet: Not enough cal.
Military Press (thin bar)
140lbs x 1/1/1
total tonnage: 420lbs
Bicep Curl (thin bar)
90lbs x 1/1/1
total tonnage: 270lbs
One Arm Suitcase DL (thin bar)
120lbs x 1/1/1
total tonnage: 720lbs
BW: 187lbs
Diet: Need MOAR cal.
Military Press (thin bar)
140lbs x 2/1/1
total tonnage: 560lbs
Bicep Curl (thin bar)
90lbs x 2/1/1/1
total tonnage: 450lbs
One Arm Suitcase DL (thin bar)
120lbs x 1/1/1/1/1
total tonnage: 1200lbs
BW: 187.3lbs
Diet: OK
military press (thin bar)
140lbs x 3/3
total tonnage: 840lbs
bicep curl (thin bar)
90lbs x 2/2/1
total tonnage: 450lbs
one arm suitcase dl (thin bar)
120lbs x 2/3
total tonnage: 1200lbs
military press (thin bar)
160lbs x 1/1
total tonnage: 320lbs
bicep curl (thin bar)
100lbs x 1/1/1
toal tonnage: 300lbs
one arm suitcase dl (thin bar)
140lbs x 3/3
total tonnage: 1680lbs
military press (thin bar)
140lbs x 3/3
total tonnage: 840lbs
bicep curl (thin bar)
90lbs x 3/3
total tonnage: 540lbs
one arm suitcase dl (thin bar)
160lbs x 1
total tonnage: 320lbs
push press
170lbs x 5
total tonnage: 850lbs
deadlift
355lbs x 5
total tonnage: 1775lbs
prowler push
empty x 1
+90lbs x 1/1/1
db one arm pc & press (fat gripz)
60lbs x 2/1/1
total tonnage: 480lbs
db one arm curl (fat gripz)
30lbs x 2/1/1
total tonnage: 240lbs
db one arm suitcase dl (fat gripz)
80lbs x 2/1/1
total tonnage: 640lbs
prowler push
empty x 1
+70lbs x 1
+140lbs x 1
military press (thin bar)
140lbs x 3/3
total tonnage: 840lbs
bicep curl (thin bar)
100lbs x 1/1/1
total tonnage: 300lbs
one arm suitcase dl (thin bar)
140lbs x 1/1/1/1/1
total tonnage: 1400lbs
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