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jmfa
06-21-2011, 06:46 AM
:hello: I'm a weak bastard. Goal is to become less weak. I'll be keeping track of my progress here...

jmfa
06-21-2011, 06:55 AM
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

jmfa
06-27-2011, 06:40 AM
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

jmfa
06-27-2011, 06:45 AM
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.

jmfa
06-27-2011, 07:27 AM
Thanks Off Road!

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.

jmfa
06-27-2011, 07:45 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'.

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.

jmfa
06-27-2011, 08:27 AM
I guess we'll see how it goes for me...

jmfa
06-28-2011, 06:58 AM
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.

jmfa
06-28-2011, 07:24 AM
Thanks!
I'm keeping the rest times short on the 'volume' sets so hopefully this will help with my conditioning.

jmfa
06-30-2011, 06:28 AM
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

jmfa
06-30-2011, 09:39 AM
Thanks, it never gets old :)

jmfa
07-01-2011, 06:28 PM
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

jmfa
07-04-2011, 10:04 AM
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

jmfa
07-06-2011, 06:22 PM
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!

jmfa
07-07-2011, 04:56 AM
Thanks! Form has improved a lot with the increased frequency ;)

jmfa
07-09-2011, 11:22 AM
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

jmfa
07-09-2011, 11:23 AM
http://www.youtube.com/watch?v=_FNVb5LYWfI

jmfa
07-09-2011, 11:25 AM
http://www.youtube.com/watch?v=nhloGZLtazI

jmfa
07-11-2011, 06:10 AM
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)

Coke
07-11-2011, 08:06 AM
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.

jmfa
07-11-2011, 09:29 AM
Thanks!

jmfa
07-12-2011, 06:03 AM
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

jmfa
07-15-2011, 06:11 AM
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

jmfa
07-18-2011, 06:02 AM
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

jmfa
07-20-2011, 06:27 AM
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

jmfa
07-22-2011, 06:59 AM
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

Coke
07-22-2011, 06:07 PM
Wisdom tooth is coming out and it hurts like a mothefucker

No joke, that shit is killer.

jmfa
07-27-2011, 06:06 AM
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

jmfa
07-29-2011, 02:01 PM
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

jmfa
08-02-2011, 08:48 AM
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

jmfa
08-04-2011, 06:09 AM
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

jmfa
08-08-2011, 10:01 AM
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.

jmfa
08-08-2011, 10:12 AM
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...

jmfa
08-08-2011, 10:12 AM
Big press.Thanks :)

jmfa
08-11-2011, 06:38 AM
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...

jmfa
08-20-2011, 12:53 PM
Didn't train last week and calories were too low... will restart cycle on Monday.

jmfa
08-23-2011, 06:23 AM
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

jmfa
08-24-2011, 06:27 AM
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

jmfa
08-25-2011, 06:04 AM
BW: 187lbs
Diet: OK

Push Press
165lbs x 5/3

Deadlift
350lbs x 5

Prowler Push
empty x 1
+90lbs x 1/1

jmfa
08-29-2011, 07:09 AM
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

jmfa
08-29-2011, 07:13 AM
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

jmfa
08-30-2011, 07:18 AM
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

jmfa
08-30-2011, 07:20 AM
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

jmfa
08-31-2011, 09:22 AM
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

jmfa
08-31-2011, 09:24 AM
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

jmfa
09-01-2011, 06:37 AM
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

jmfa
09-02-2011, 08:09 AM
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