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Eric Cartman
07-02-2011, 11:16 PM
Hey folks,

I have started this log because I need your help....

In the past, I have done sloppy bulking, bad routines, and gotten nothing but fat and weak...

THIS TIME FAILURE IS NOT AN OPTION.

I am requesting your input and advice as I go along this journey ..If I plateau or stall, I will need your expertise and guidance.

Thanks in advance...

My stats:

6 ft 1, 31 years old, 164 lbs, 16% BF

Bench: 135 lbs
Deadlift: 145 lbs
Squat: 125 lbs
Press: 90 lbs
Row: 65 lbs
Curl: 70 lbs

Pic of me attached with this message, so you can see my "BEFORE" picture...

My goal will be to make major strength gains in all the major lifts, and to achieve some mass.

I will be doing a very simple and basic routine, either Radar's Old School Routine or Chris Mason's Mass Made Easy.

The idea will be to keep it very simple and make progress...

Stay tuned... first workout coming.

Eric Cartman
07-03-2011, 09:19 PM
Okay, I have decided to do the Rader Foundation Routine.

http://www.t-nation.com/free_online_article/sports_body_training_performance/peary_raders_oldschool_training

Its 3 times a week, the same routine each day.

Squat 1x20 and a light superset of dumbell pullovers 1x20
Standing barbell military press, 1 x 10-12
Barbell curl, 1 x 10-12
Barbell bench press, 1 x 10-12
Barbell bent-over row, 1 x 10-12
Sit-up, 1 x 10-12

You get to increase the volume when you hit a strength plateau.

I'm going to start logging this tomorrow.

Thanks to Off Road for introducing me to this routine.

Off Road
07-04-2011, 09:57 AM
Good luck
and remember, it's not about the routine you pick, it's about the effort you put forth following all the protocols of effective training. I hope the next year of training is more helpful to you than the last three have been.

Eric Cartman
07-04-2011, 03:21 PM
Yes, Off Road... after today's workout, I can see why you endorse this program.. if you do warm-up sets with all the exercises, its actually pretty challenging.

07-04-2011

Squats - 45x6 45x6, 65x5 70x3, 85x10 85x10
DB Pullover 15x20

Bench Press 45x10 45 x10, 65x5 85x3, 95x2, 115x9

Military Press 45x6 45x6 45x5 65x3 45x9 (my warm-up set ended up being my workset)

Rows 10x6 35x10

Barbell Curls 10x20 20x6 30x3 50x10

Situps 1X10

Bako Lifter
07-04-2011, 03:25 PM
Nice, now stick with that weight and try to hit 12 reps on everything next time. And do sit-ups with a 10lb plate on your chest.

Off Road
07-04-2011, 10:03 PM
Drop the weight and get 12 EASY, EASY reps. Then start adding weight. You should have a light build-up phase.

Eric Cartman
07-05-2011, 06:16 PM
Drop the weight and get 12 EASY, EASY reps. Then start adding weight. You should have a light build-up phase.

Okay, I'll drop the weight next time...

Should I drop the weight on squats too? My quads are pretty sore today...

Off Road
07-05-2011, 06:58 PM
Should I drop the weight on squats too? My quads are pretty sore today...Are you wanting to do the 20 reppers? If so, start with just the bar.

Eric Cartman
07-06-2011, 02:36 PM
07-06-2011

Squat - light body squat warmup, 45x20
DB Overhead Pull - 15x20

Bench Press 45s10 55x3 65x2 85x12

Military Press 20x10 45x12

Rows 10x10 25x12

Barbell Curls 10x10 20x6 30x3 30x2 40x12

Situps 10x12 (using 10 lb weight)

Off Road
07-06-2011, 03:07 PM
That looks a lot better. Now just add the weight from there. Don't ever worry about how low you start, but be impressed with where you end up. Make sure you put in some notes about how tough the final sets were so we can tell when things are getting really tough. Also, make weekly notes of your bodyweight. Good luck and keep it up.

Bako Lifter
07-06-2011, 03:09 PM
Perfect.

Eric Cartman
07-06-2011, 11:00 PM
Thanks Bako and Off Road, I appreciate your help with my journal...

The road to success is ahead!!!

Eric Cartman
07-08-2011, 06:42 PM
07-08-2011

Squat 45x6 45x3 45x2 55x20
Pullover 15x20

Bench Press 45x10 55x3 65x2 95x12

Military Press 20x10 55x10 (failed at 10 reps)

Rows 10x10 30x12

Curls 10x10 20x6 30x3 30x2 50x12 (last few reps were really difficult)

Situps 10x12

StLRPh
07-08-2011, 06:47 PM
good luck with everything, you're actually not that far off from where I was a few years ago myself...

Eric Cartman
07-08-2011, 10:55 PM
good luck with everything, you're actually not that far off from where I was a few years ago myself...

Thanks..

I guess I need to drop the weight on the military press and curls, or I might stall too fast...

Off Road
07-08-2011, 11:42 PM
Thanks..

I guess I need to drop the weight on the military press and curls, or I might stall too fast...Good answer.

Do you know how to extend the sets on squats (ie. the breathing)?

Eric Cartman
07-08-2011, 11:51 PM
Good answer.

Do you know how to extend the sets on squats (ie. the breathing)?

I think so.... you have to stand there taking breaths while you pause between reps. I've been doing that already, not because the weight was heavy, but because I was winded..

I will drop military press to 30 lbs, using dumbells, and work back up to the bar, then add 5 lbs each time from there.

For curls, basically 40 lbs is very easy, and 50 lbs is getting difficult, so there isn't really much in between..

Off Road
07-09-2011, 12:05 AM
Looks like you have it figured out. Now I'll just sit back and watch. When you start to stall on a lift, I have a little tid-bit for you.

Eric Cartman
07-10-2011, 01:43 PM
Weighing in at 166 lbs today.

Eric Cartman
07-11-2011, 05:48 PM
07-11-2011

Squat 45x6 45x3 45x2 65x20
Pullover 15x20

Bench 45x10 55x3 65x2 100x10 (a bit surprised that I missed my 12 reps here)

Military Press 20x10 20x6 24x3 24x2 40x12

Rows 10x10 35x12

Curls 10x10 20x6 30x3 45x12

Situp 10x10 (put the bench on maximum incline and failed at 10 reps)

Off Road
07-11-2011, 06:09 PM
Nice. Might have just been a bad day for bench, try 100 again next time.
Also, try not to use such big jumps in your final set. More like 50x5, 70x3, 90x1, and then 100x12

And you better weigh ~170 lbs by next weekend!!!

Eric Cartman
07-11-2011, 09:39 PM
Nice. Might have just been a bad day for bench, try 100 again next time.
Also, try not to use such big jumps in your final set. More like 50x5, 70x3, 90x1, and then 100x12

And you better weigh ~170 lbs by next weekend!!!

Okay , I guess I will just do 3 warm-up sets from now on and not have such big jumps....

I know Rippetoe recommends 5 warm-up sets, but that much seems to burn me out..

Eric Cartman
07-13-2011, 04:15 PM
07-13-2011

Squat 45x5 45x3 65x1 75x10 75x10
Pullover 15x20

Bench 45x5 70x3 90x1 100x12

Press 20x5 30x3 40x1 45x12

Rows 10x5 10x3 20x1 40x12

Curls 10x5 30x3 40x1 50x12

Sit 10x10

Off Road
07-13-2011, 06:20 PM
You are failing at 75 lb squats?

Eric Cartman
07-13-2011, 11:14 PM
No, I didn't fail at 75 lb squats...

The website said you shouldn't do 20 rep squats every single workout.. sometimes you do sets of 10... or a few sets of 15, for variety..

Off Road
07-13-2011, 11:41 PM
Oh, okay, I see now.
I'm keeping my eye on you...Hahaha

Eric Cartman
07-15-2011, 03:42 PM
I was an idiot for suggesting that this workout is too easy.... the intensity is starting to increase, I can only imagine what the upcoming weeks will be like..

07-15-11

Squat 45x5 45x3 55x1 75x20
Pullover 15x20

Bench Press 45x5 70x3 90x1 105x12

Military Press 20x5 20x3 30x1 50x12

Row 10x5 10x3 30x1 45x12

Barbell Curls 10x5 20x3 30x1 55x12

Situp max incline - 10x12

Off Road
07-15-2011, 03:55 PM
Very nice workout...get those rows up there to match your bench press.

Eric Cartman
07-17-2011, 02:51 PM
Weighing in at 164.5 lbs today...

My muscles look a lot bigger, definitely got some growth these 2 weeks.. I've been eating like a horse on my workout days too..

Can't really explain the loss of weight, perhaps I'm recomping.. I look much better.

EC

Off Road
07-17-2011, 03:12 PM
Eat more :)

Eric Cartman
07-18-2011, 05:40 PM
Unfortunately I wont be able to workout till later this week, due to some unexpected events..

I hope a few more days off won't impact my progress.

Also, I will try to eat more... I'm already having 500 calorie recovery shakes and tons of steaks and chicken and tuna.. I feel I'm eating everything possible.. I guess I need to up the calories a bit more

EC

Eric Cartman
07-20-2011, 03:52 PM
07-20-11

Squat 45x5 45x3 65x1 85x10 85x10
Pullover 30x20

Bench 45x5 65x3 95x2 110x7

Military Press 20x5 20x3 30x1 55x12

Rows 10x5 10x3 30x1 50x8

Curls 10x5 20x3 30x1 60x10

Situp 10x12

Comments: Bench and rows possibly stalling... doubt an extra two days off has anything to do with it, the weights just are starting to feel more heavy by the time my reps get up there...

Off Road
07-20-2011, 04:34 PM
There is something horribly wrong. You are barely pressing and rowing the barbell and you are already stalling., There is absolutely no way you can curl more than you can row, the back plus biceps has to be stronger than the biceps alone. Plus, you are benching more than you squat. Everything is way out of whack.

I was hoping to get around 12 weeks of progression out of you before we hit this spot. But that is not going to happen. So, if I was you, here's what I think you should do...

Forget about linear progression, I'd start using double progression, you need to get those numbers up there. If you fail to make the required reps then keep the weight the same until you hit the required reps for two sessions in a row. When you are able to get all 12 reps for two sessions in a row, then add 5 lbs to the lift and start all over.

And quit swapping the squats so often. You need some consistancy to keep progress going. Stick with 20 reppers and only do the 2x10 when things absolutely need a break.

Eric Cartman
07-20-2011, 11:55 PM
There is something horribly wrong. You are barely pressing and rowing the barbell and you are already stalling., There is absolutely no way you can curl more than you can row, the back plus biceps has to be stronger than the biceps alone. Plus, you are benching more than you squat. Everything is way out of whack.

I was hoping to get around 12 weeks of progression out of you before we hit this spot. But that is not going to happen.
.

Well a couple of comments:

1. I'm doing Lying T-Bar Rows instead of Barbell Rows... I've always preferred doing rows that way... should I change to Barbell Rows, or does it not matter?

2. My record for bench is only 135 lbs for about 5 reps... My record for squat is only 125 lbs for 5 reps. So are these stalls really so unexpected? I imagine the 20 rep squats are gonna get TOUGH really soon actually, as I approach my current maximums..

3. Doing this 20 rep set of pullovers with 15 lb weights in each hand might be having a fatiguing effect on my shoulders and lats. Should I drop the weight on this?

So yeah, my strength does suck, but I kind of knew that going into this routine...

Off Road
07-21-2011, 01:15 AM
Pullovers, use 25 lbs max, not in both hands. It's a stretching/breathing exercise, not a muscle builder. Go light and get a good stretch.

Stick with 20 rep squats and fight for the 20 every time. Don't be afraid to drop the squat frequency to twice a week, or even once a week when things get brutal.

I have no idea what a lying t-bar row even is. Stick to the basics.

Definitely use the double progression and stick with this routine for a long time until you build up some strength. Basics, basics, basics.

Eric Cartman
07-21-2011, 01:44 AM
Okay, I will follow your advice... I am ashamed that I stalled this fast, but I've had these type of plateaus for a long time..

One thing though,... you're modifying the program by sometimes squatting once or twice per week...

I always get accused of "You Didn't Do The Program"...

:)

Off Road
07-21-2011, 01:58 AM
Would it make you feel any better if you knew that Peary Rader himself said that if was to write that routine over today that he'd only have the guys squat twice a week?

Eric Cartman
07-21-2011, 03:05 AM
Would it make you feel any better if you knew that Peary Rader himself said that if was to write that routine over today that he'd only have the guys squat twice a week?

Interesting...

If I had his email, I could even make him read my log..

:)

Off Road
07-21-2011, 08:18 AM
I just hope you don't think I'm riding your ass about these workouts. I don't mean to come off like an overbearing ass-hole, I just really want to see you make some improvements. There's only so much I can do to help, it's up to you to bust your ass every session and get past these hurdles. Effort, progression, and eating will be your best freinds right now. Try dropping the workouts to twice a week and we'll see what happens.

Eric Cartman
07-21-2011, 01:04 PM
I just hope you don't think I'm riding your ass about these workouts. I don't mean to come off like an overbearing ass-hole, I just really want to see you make some improvements. There's only so much I can do to help, it's up to you to bust your ass every session and get past these hurdles. Effort, progression, and eating will be your best freinds right now. Try dropping the workouts to twice a week and we'll see what happens.

Off Road, no worries. your comments on my journal are really helpful...

I definitely started this journal because I need help to break through these plateaus that I keep hitting.... I don't seem to have the "linear progression" that everyone else gets. We both want to see me make progress.

I will squat twice a week and do double progressions, sounds reasonable. But you still want me to do the upper body routine 3 times a week, right? We are just limiting squats I thought..

Off Road
07-21-2011, 01:26 PM
No, same routine but only twice a week. The goal is to give yourself time to compensate and not stall-out like you have been.

Eric Cartman
07-21-2011, 09:41 PM
No, same routine but only twice a week. The goal is to give yourself time to compensate and not stall-out like you have been.

Okay, I'm gonna lift on Friday and Sunday and see how I do... maybe I can break through this with some extra effort...

If its obvious that I've definitely stalled out, then I will consider dropping the routine to twice a week..

But ideally, I prefer to work out more often then that... even if we have to do a body part split or change to a different routine... I gotta get in the gym often!! Three times a week is good for my body, I need the exercise..

Off Road
07-21-2011, 11:00 PM
But ideally, I prefer to work out more often then that... even if we have to do a body part split or change to a different routine... I gotta get in the gym often!! Three times a week is good for my body, I need the exercise..I give up. Good luck.

Eric Cartman
07-21-2011, 11:16 PM
I give up. Good luck.

I always take your advice seriously, and I tried to follow it, as much as I could..

Thanks for your help...

If you want to give up, I understand...

Peace,
EC

Sensei
07-21-2011, 11:30 PM
Eric,
No one's giving up here... If we "have to ride your ass like Zorro", you're going to succeed.

Maybe I'm missing something, but what happened here?:
7/15 - SQ: 75 x 20
7/20 - SQ: 85 x 10 x 2 sets

Sensei
07-21-2011, 11:32 PM
Stick with 20 rep squats and fight for the 20 every time. Don't be afraid to drop the squat frequency to twice a week, or even once a week when things get brutal.
Reread this Eric.

Eric Cartman
07-21-2011, 11:49 PM
Eric,
No one's giving up here... If we "have to ride your ass like Zorro", you're going to succeed.

Maybe I'm missing something, but what happened here?:
7/15 - SQ: 75 x 20
7/20 - SQ: 85 x 10 x 2 sets

The original plan which I got from the Peary Rader website was something like this:

Monday 1: 85x10 85x10
Wednesday: 85x20
Friday: 85x15 85x15

Monday: 95x10 95x10

etc...

So that was the goal of each week's progression..

I felt I could push through this stall, right now recovery doesn't seem to be the issue. My body feels good before each workout..

If you guys really think I should be cutting down to working out twice a week at this point, I will give it a shot..

Sensei
07-22-2011, 12:04 AM
The original plan which I got from the Peary Rader website was something like this:

Monday 1: 85x10 85x10
Wednesday: 85x20
Friday: 85x15 85x15

Monday: 95x10 95x10

etc...

So that was the goal of each week's progression..

I felt I could push through this stall, right now recovery doesn't seem to be the issue. My body feels good before each workout..

If you guys really think I should be cutting down to working out twice a week at this point, I will give it a shot..
Ah, well, if you are progressing and hitting those numbers, I would not be concerned. However, if you do begin to stall, don't be afraid to rest. "Trying harder" doesn't usually work if you're already busting ass.

Eric Cartman
07-22-2011, 12:14 AM
Ah, well, if you are progressing and hitting those numbers, I would not be concerned. However, if you do begin to stall, don't be afraid to rest. "Trying harder" doesn't usually work if you're already busting ass.

I think its good to allow your body more recovery time when you're sore, and I think the suggestion to squat once or twice a week when things get "brutal" was a GREAT IDEA.

I'm just not sure I needed to cut the entire routine down to twice a week, seemed a bit drastic after only two weeks and a partial stall!

I'm just offering my input..

The bottom line is that I realize you guys are the experienced weight lifters, and I'm ultimately going to follow your leadership.. so please stick with me!!

Sensei
07-22-2011, 12:31 AM
Taking a session off if you are working hard will do nothing but energize you to come back and tackle the weights.

Go to bed and get some sleep!

Eric Cartman
07-22-2011, 12:23 PM
Got 9 hours sleep, body feels very slightly sore, but mostly fine..

Gonna try and break this stall..

If I can't, we will be switching to less frequency, something closer to twice a week..

Someone please ask Off Road to return to my journal, I think he over-reacted..

Thanks..

EC

Eric Cartman
07-22-2011, 02:30 PM
07-22-11

Squat 45x5 45x3 65x1 85x20
Pullover 10x20

Bench Press 45x5 65x3 85x1 110x11

Military Press 20x5 20x3 30x1 60x12

Barbell Rows 10x5 10x3 30x1 50x12

Curls 10x5 20x3 30x1 60x12

Situp 10x12

Comments: Just missed one rep on bench... My bench press is obviously my weakest link right now, I've just never had much strength or endurance on this lift. The fact that I'm progressing on all other lifts is a positive sign.

Eric Cartman
07-24-2011, 01:18 PM
Weighing in at 165.5 today.

I told Off Road in private message that I am willing to cut the workout frequency to twice a week if he still feels that is necessary.

I believe the best policy is to follow the advice of more experienced lifters...

Eric Cartman
07-25-2011, 05:10 PM
7-25-11

Squat 45x5 45x3 65x1 90x20
Pullover 10x20

Bench Press 45x5 65x3 85x1 110x11

Military Press 20x3 20x3 30x1 65x9

Bent Barbell Rows 20x5 20x3 30x2 60x12

Curls 10x5 20x3 30x1 60x12

Situps 10x12

Eric Cartman
07-25-2011, 11:20 PM
Gonna take a few extra days off and make sure I fully recover before hitting the gym again..

This stall WILL be destroyed...

FAILURE IS NOT AN OPTION!!!

Eric Cartman
07-28-2011, 03:31 PM
Squat 45x5 45x3 65x1 95x20
Pullover 5x20

Bench 45x5 65x3 85x1 110x12

Press 20x5 20x3 30x1 65x10

Rows 20x5 20x3 50x1 70x8

Curls 10x5 20x3 30x1 65x4

Situp 10x12

Comments: My spotter on bench was just way too enthusiastic today. and gave me a lot of unnecessary assistance during the set. So I can't really say that I broke the stall... I've definitely hit my current 12-rep maximums on most of these lifts. Squats are probably not gonna get hard till next week.

Eric Cartman
07-31-2011, 03:04 PM
July 31st, 2011

Squat 45x5 55x3 85x1 100x20
Pullover 10x20

Bench Press 45x5 65x3 85x1 110x9

Military Press 20x5 20x3 30x1 65x12

Barbell Rows 20x5 20x3 40x1 70x12

Barbell Curls 10x5 20x3 30x1 65x6

Situp 10x12

OKAY I'M PISSED OFF!!!!

That is 4 consecutive stalls on bench press, more or less.... I cut the frequency to twice a week and it didn't help... I'm getting very discouraged...

The only reason to do an on-line journal is to get the advice of more experienced lifters...

If anyone has any suggestions, now would be the time to give them....

Thanks!!

thecityalive
08-01-2011, 04:44 AM
I know this is a lifting community and a forum, but a journal is for you. Just because you invite 1000 people to your party, doesn't mean they will all show.

StLRPh
08-01-2011, 07:32 AM
If you want people to read your journal it would be a good idea to read theirs. You may not have anything to add for programming, advice, etc...but anyone can give encouragement.

How's your eating and sleeping?

I know OR recommended that workout to you but have you looked into something like Greyskull Linear Progression?

Eric Cartman
08-01-2011, 12:33 PM
If you want people to read your journal it would be a good idea to read theirs. You may not have anything to add for programming, advice, etc...but anyone can give encouragement.

How's your eating and sleeping?

I know OR recommended that workout to you but have you looked into something like Greyskull Linear Progression?

I do read everyone's journal actually... I just don't think that a guy who is squatting 400 lbs needs a complete beginner to say to him "good job man"....

Its more the beginner who sucks that needs encouragement from the veterans..

Haven't heard of Greyskull Linear Progression,... I'm open to all suggestions right now, thanks for the input..

Off Road
08-01-2011, 12:36 PM
I'm open to all suggestions right now, thanks for the input..

:bang::bang::bang:

Eric Cartman
08-01-2011, 02:32 PM
:bang::bang::bang:

No worries, mate...

I'm just trying to be polite to everyone that comments on my journal and offers me help...

Based on what I've learned on WBB, I think I have the tools to go forward...

bloodybob
08-01-2011, 03:32 PM
How closely do you monitor your diet?
Write down EVERYTHING you eat and when you eat it for a week straight. You'll probably be surprised.
Maybe keep track of calories on fatsecret.com.

Have you read some of the nutrition articles on here?
http://www.wannabebig.com/diet-and-nutrition/eating-optimally-for-massive-size-and-strength/
http://www.wannabebig.com/diet-and-nutrition/the-top-25-ways-to-pack-on-serious-mass-part-i/
http://www.wannabebig.com/diet-and-nutrition/you-are-what-you-eat-part-i/

KIBBLES N BITS
08-01-2011, 03:55 PM
I don't want to give conflicting advice here but I'd like to recommend the StrongLifts program. it's EXTREMELY easy to follow and uses linear progression. Everything you need to know is answered within the write-up and any questions you may have are also covered. I actually just finished a 12 week run of the program which you can check out in my journal. Perhaps it may be easier for you to follow since the training sessions are more or less set-in-stone. All you need to do is look at what needs to be lifted for the day and go do it, there's literally no thinking involved. If you're interested just google it.

Off Road
08-01-2011, 03:59 PM
To be fair about this, I'm not telling him he has to do the 20 rep squat program. He chose that program from another thread and I told him that there were many, many good routines to choose from. The important part for him is that he learns to stick with a basic program and find ways to get past his sticking points.

KIBBLES N BITS
08-01-2011, 04:03 PM
To be fair about this, I'm not telling him he has to do the 20 rep squat program. He chose that program from another thread and I told him that there were many, many good routines to choose from. The important part for him is that he learns to stick with a basic program and find ways to get past his sticking points.

Totally agree with that OR. Consistency is without a doubt the biggest factor in the weight training game.

What you NEED to do EC is pick a program, stick with it for the entire duration, and bust your ass hard when you're in the gym. Also eating a ton will help. I can assure you that you will make progress and you will see results. However, it's on you not us. You have to be on the one to choose a program and perform the lifts to the BEST of your ability.

Eric Cartman
08-01-2011, 09:49 PM
How closely do you monitor your diet?
Write down EVERYTHING you eat and when you eat it for a week straight. You'll probably be surprised.
Maybe keep track of calories on fatsecret.com.

Have you read some of the nutrition articles on here?
http://www.wannabebig.com/diet-and-nutrition/eating-optimally-for-massive-size-and-strength/
http://www.wannabebig.com/diet-and-nutrition/the-top-25-ways-to-pack-on-serious-mass-part-i/
http://www.wannabebig.com/diet-and-nutrition/you-are-what-you-eat-part-i/

I feel I'm doing great with the nutrition aspect of things..

My arms and legs have grown a lot in the past 4 weeks, despite my lack of strength progress..

This is what you might expect from a high rep routine, good hypertrophy...

Eric Cartman
08-01-2011, 10:02 PM
Totally agree with that OR. Consistency is without a doubt the biggest factor in the weight training game.

What you NEED to do EC is pick a program, stick with it for the entire duration, and bust your ass hard when you're in the gym. Also eating a ton will help. I can assure you that you will make progress and you will see results. However, it's on you not us. You have to be on the one to choose a program and perform the lifts to the BEST of your ability.

Yes, I agree about consistency...

I believe there will be some benefit to sticking to this routine for several more weeks and seeing where it leads me..

I also need to work on my bench press and make sure that FORM isn't the problem here.

I need to prove to myself that I can follow through on something and not quit when things get difficult.

When I feel the benefits of this program have been exhausted, I am looking into a Starting Strength and similar routines of lower reps.







.

Off Road
08-01-2011, 10:05 PM
If you stick to the routine, you can use double progression to get past the sticking points, or you can cycle back down the weights. But since you want to see what you can do in a few eeks, then go with the double progression.

Eric Cartman
08-01-2011, 10:07 PM
If you stick to the routine, you can use double progression to get past the sticking points, or you can cycle back down the weights. But since you want to see what you can do in a few eeks, then go with the double progression.

Yes, absolutely.

Eric Cartman
08-03-2011, 04:09 PM
August 3rd, 2011

Squat 45x5 55x3 85x1 105x19

Bench Press 45x5 65x3 85x1 110x10 110x4 110x2

Military Press 20x5 20x3 30x1 65x9 65x3 65x3

Rows 20x5 20x3 40x1 80x8

Curls 10x5 20x3 30x1 65x4 65x2 65x2

Sensei
08-03-2011, 05:20 PM
Rough day?

Off Road
08-03-2011, 05:21 PM
I see you took the other guy's advice. Hopefully he'll come in here and help you out :)

Eric Cartman
08-03-2011, 05:41 PM
Rough day?

Yeah, it was!

I started with bench press and still hit my wall at 10 reps. I didn't push to failure, like you suggested, so I just added some sets.

On the 20 rep squat, when I got to 19 reps, I just felt light-headed and was breathing really hard, so I stopped.. I'm sure thats just an endurance I need to build..

My rows are going up nicely, .. everything else stalled today.

I'm going to rest maybe 5 days and then come back.

Not giving up yet, but obviously this is not going as planned...

Eric Cartman
08-07-2011, 04:27 PM
August 7th. 2011

Bench Press 45x5 65x3 85x1 110x4 110x12

Curls 10x5 20x3 70x2 65x7

Military Press 20x3 20x5 65x7 65x7

Rows 30x5 30x3 75x8

Squats 45x5 65x3 85x1 110x6 110x5

COMMENTS:

Okay... I figured out one of my problems...

When I started working out, I could barely bench press anything.. my muscles failed after 4 reps of 110, and I just got pissed and stopped. I did some cardio warm-up, did a set of curls, then came back to the bench press, and easily hit my set of 12.

So maybe lack of proper warm-up is what has been causing some of these failures..

I did all my sets and sort of changed the exercise order today... when it got time to do squats at the very end, I was exhausted and admit I didn't give a full effort..

I just don't think I am committed to this program anymore... .

I think it might be time for a total reset, and to switch to a lower rep strength program.

Stay tuned! This is not over!

Polish Viking
08-07-2011, 08:28 PM
I would agree with this when your fresh and not warmed up my body is stronger but doesn't necessarily like higher reps, getting your blood flowing and moving is something very smart you always want some kind of warm up, like benching the bar 20 times and working up or running on the treadmill for 5 minutes. While OR is probably right with the resting I beg to differ saying working out every other day even when DOMS is everywhere our so new n fresh your body will be recovered just fine and the DOMS is just lies from the super high rep sets

Eric Cartman
08-08-2011, 03:26 AM
I would agree with this when your fresh and not warmed up my body is stronger but doesn't necessarily like higher reps, getting your blood flowing and moving is something very smart you always want some kind of warm up, like benching the bar 20 times and working up or running on the treadmill for 5 minutes. While OR is probably right with the resting I beg to differ saying working out every other day even when DOMS is everywhere our so new n fresh your body will be recovered just fine and the DOMS is just lies from the super high rep sets

Yeah, its pretty obvious to me that success or failure in the weight room depends a lot on how you prepare your body for the work sets. If you warm up properly and you rest the right amount in between sets, you do a lot better. Eating correctly before a training session can also can influence success.. and of course, how fresh you are when you enter the gym.

There are just so many factors at play here, and if you screw one of them up, your whole routine suffers.

I am aborting the Rader routine, not because its BAD or anything. I just think that Starting Strength seems to be the program that made most people the biggest and strongest, and most everyone is saying that is what I need right now instead of a higher rep program.

Polish Viking
08-08-2011, 12:27 PM
Well I can tell you I'm on SS now and it's a wonderful program, and I'll give you a quote as to why the program works so well. If you wait to workout till you feel good you'll never train. So now without fail no matter what I think is going on with my body I go train and do the weight I need to. The weight starts off light but it ramps up really quick 100pounds on your squat in a month and a half. If you like the idea of volume what I have learned works real well is after my 5x5 sets I do one max set with that weight.

Eric Cartman
08-08-2011, 02:02 PM
Well I can tell you I'm on SS now and it's a wonderful program, and I'll give you a quote as to why the program works so well. If you wait to workout till you feel good you'll never train. So now without fail no matter what I think is going on with my body I go train and do the weight I need to. The weight starts off light but it ramps up really quick 100pounds on your squat in a month and a half. If you like the idea of volume what I have learned works real well is after my 5x5 sets I do one max set with that weight.

I don't expect SS to be easy...

Hopefully, I can start light enough this time that I don't stall after two weeks. That should make things go smoother. You are supposed to start stalling in week 6, if you do it right.

I think Rippetoe recommends 5 warm-up sets, so that might help me correct one of my problems also..

Off Road
08-08-2011, 02:45 PM
Well, if nothing else we at least got you to stick to a routine for four whole weeks. lol

Eric Cartman
08-08-2011, 05:19 PM
Well, if nothing else we at least got you to stick to a routine for four whole weeks. lol

Hahahah...

I realize I have a lot to prove, my reputation on WBB is fairly low right now..

I still believe in myself, and the power of the human potential to change and grow into something better..

Off Road
08-08-2011, 05:34 PM
I still believe in myself, That is MOST important. Good luck

Eric Cartman
08-10-2011, 06:50 PM
What the hell, a few more workouts.... I guess I'm fighting against inevitable fate..

August 10th, 2011

Bench Press 45x5 65x3 85x2 105x1 115x6 115x3

Squat 45x5 65x3 85x2 95x1 110x10 110x7

Barbell Rows 20x10 45x5 75x12

Curls 10x5 20x5 30x1 65x8

Military Press 45x10 65x8

Eric Cartman
08-15-2011, 03:01 AM
August 15th

Squat 45x10 95x3 110x10 110x10

Bench 45x20 95x3 115x1 115x6

Curls 70x5 70x4 70x4

Single Arm DB Press Seated 30x12 each side

Lying T-Bar Rows 55x8


Just experimenting with a few things and still deciding if I should switch routines..

thecityalive
08-15-2011, 03:28 AM
Hahahah...

I realize I have a lot to prove, my reputation on WBB is fairly low right now..

I still believe in myself, and the power of the human potential to change and grow into something better..

What is reputation? This journal is for you, man. Keep truckin! Prove it to yourself, not us.

J.C.
08-15-2011, 03:35 PM
I don't expect SS to be easy...

Hopefully, I can start light enough this time that I don't stall after two weeks. That should make things go smoother. You are supposed to start stalling in week 6, if you do it right.

I think Rippetoe recommends 5 warm-up sets, so that might help me correct one of my problems also..

Rip doesn't recommend 5 warm-up sets (as fas as I know). That would be overkill and waste time and effort. Think of Starting Strength as a 5x5 variant. Two progressive warm-up sets followed by three sets across. Should be all you need.

Don't worry so much about optimal warm-up sets or exactly which week you ought to stall in. Just add weight every time, don't think about failure and keep pushing. We got to get your squats up over 200lbs asap.

Good luck.

Eric Cartman
08-17-2011, 12:29 AM
Rip doesn't recommend 5 warm-up sets (as fas as I know). That would be overkill and waste time and effort. Think of Starting Strength as a 5x5 variant. Two progressive warm-up sets followed by three sets across. Should be all you need.

Don't worry so much about optimal warm-up sets or exactly which week you ought to stall in. Just add weight every time, don't think about failure and keep pushing. We got to get your squats up over 200lbs asap.

Good luck.

Thanks for the input... Rippetoe does recommend 3 to 5 warmup sets, its in his book in Chapter 7 on Programming. But I get what you're saying about focusing on progress...

IMPORTANT UPDATE:

I have been working with a coach for a few days on all my lifts. We looked at squat, deadlift, row, bench press, over head press, and also many other exercises.

We were able to figure out some major form problems I was having, and I think we've corrected them.

After correcting some problems, we were able to add a lot more weight to my lifts!

I think there will be a lot more progress now in this journal..

Eric Cartman
08-21-2011, 02:12 PM
I'm working with an Olympic Powerlifting coach now, so my routine is gonna be mixing it up a little for the next several weeks.. upper body and lower body split for a month at least..

Bench press 95x5 105x5 115x5 125x3 125x2

Seated Cable Rows 75x8 90x8 105x8

Narrow Grip Pulldowns 55x5 85x8 100x8

DB Shoulder Press 20x8 30x8 40x8

Off Road
08-21-2011, 02:35 PM
That looks real good!

thecityalive
08-21-2011, 03:26 PM
Much better!

what types of problems did you fix?

Eric Cartman
08-21-2011, 11:38 PM
Thanks..

My bench press form was really messed up... my grip was wrong, my arms were at the wrong angle, and I was pushing with my shoulders instead of my pecs...

We fixed that I am on the right track now!

Not sure what sort of routine this coach is going to put me on,... it seems more based around 5x5 ideas, focusing on bench and squat mainly..

J.C.
08-22-2011, 03:26 PM
Not sure what sort of routine this coach is going to put me on,... it seems more based around 5x5 ideas, focusing on bench and squat mainly..

Can't go wrong with 5x5! I hope... :p

Mark!
08-22-2011, 04:48 PM
Hey man, good luck with everything. Get that form sorted and stick to a routine bro, stick to it for a good while and you'll see good progress.

Eric Cartman
08-23-2011, 02:25 PM
August 23rd, 2011

Squat 85x5 95x5 105x5 115x5 125x5

Deadlift 135x5

Eric Cartman
08-23-2011, 02:29 PM
Hey man, good luck with everything. Get that form sorted and stick to a routine bro, stick to it for a good while and you'll see good progress.

Thanks... this coach hasn't put me on a long term routine yet, he seems to want to mix things up... we'll see where this is headed..

So long as I'm making steady progress, its okay...

Sensei
08-27-2011, 01:36 PM
Updates?

Eric Cartman
08-27-2011, 02:16 PM
Hey Sensei.. I took a few extra days off, but I'm back:

August 27th, 2011

Bench Press 95x5 105x5 115x5 125x5 125x5 130x1

Squat 95x5 105x5 115x5 125x5 130x5

DB Rows 25x5 40x8 (each side)

Curls 70x5 70x5 70x5 60x5 60x5

Narrow Grip Lat Pulldowns 75x5 130x5 145x5


Comments: Good day today! Unfortunately my bench press spotter ruined my last set, or I would have broken my record. I got to find a better spotter!!

Off Road
08-27-2011, 02:41 PM
Congrats on getting your squat up to your bench. Nice job.

Eric Cartman
08-27-2011, 03:25 PM
Congrats on getting your squat up to your bench. Nice job.

Thanks OR..

Now I want to get them both up to 200..

Off Road
08-27-2011, 04:17 PM
Thanks OR..

Now I want to get them both up to 200..
Go get it done. Like I told you, it doesn't matter what routine you are doing, just as long as you are getting stronger. We're proud of you.

Mark!
08-27-2011, 11:58 PM
We're all here for you bro, we're in your corner. Good luck on things and on progressing even more man.

Eric Cartman
08-30-2011, 03:51 PM
Thanks everyone, for the encouragement...


August 30th, 2011

Squat 95x5 105x5 115x5 125x5 135x1 135x2

Bench Press 95x5 105x5 115x5 125x5 130x4

Kneeling Kettle OH Press 8 kg x 3 x 5

J.C.
08-31-2011, 04:10 PM
This is what's good about the WBB community - if somebody needs some sense slapped into them guys will do it, but when somebody's listening it's the most supportive group you can find.

Anyway,

Sessions are looking better but how come you didn't get 135 for 5 reps? If you got 130 x 5 last time, 135x5 should be very achievable. Aim high, push hard.

Eric Cartman
08-31-2011, 05:03 PM
This is what's good about the WBB community - if somebody needs some sense slapped into them guys will do it, but when somebody's listening it's the most supportive group you can find.

Anyway,

Sessions are looking better but how come you didn't get 135 for 5 reps? If you got 130 x 5 last time, 135x5 should be very achievable. Aim high, push hard.

Yeah. I would like to linear progress each time,... hopefully I will nail this next time..

Eric Cartman
09-05-2011, 03:43 PM
Happy Labor Day...

Sept 5th, 2011

Squat 95x5 105x5 115x5 135x5

DB Bench Press 100x5

Bench Press 95x5 105x5 115x5 135x5

Curls 75x3 75x1 75x1

Rows 50x5 70x8 80x5

Chin-ups 1x4 1x3 1x3 1x3 1x2

Eric Cartman
09-09-2011, 02:52 PM
Sept 9, 2011

Squat 95x5 115x5 135x5 135x3 135x2

Bench Press 95x5 115x5 125x4 135x4 135x1

Chin-up 1x5 1x5 1x3 1x2

Eric Cartman
09-11-2011, 10:18 PM
Sept 11th, 2011

Proud to be an American on this historic day! USA USA!!!

Bench Press 45x5 95x5 105x3 115x2 135x5 135x3 135x2

Deadlift 145x5

Chin-up 1x5 1x5 1x4 1x3 1x2

Lat Pulldown 70x5 100x5

Narrow Grip Pulldown 100x5

Comments: The bad news is that I seem to have come down with the flu, so I might be out of the gym for a week or more... I hope I don't lose the progress that I've made...

Eric Cartman
09-17-2011, 02:38 PM
Update:

I've come down with a very nasty flu bug...

I've been sick for a week, and still not over it...

Hard to say when I'll be back in the gym....

I'm probably gonna have to deload when I return... I've lost about 5 lbs from not eating...

Blows monkey chunks, but what can i do?

thecityalive
09-17-2011, 02:45 PM
Just make sure you hydrate and eat when you can.

To echo what Mark said earlier, just stick to a program for a while. Even though your coach wants you to do one thing, tell him what you are doing and have him work with you and your program goals.

Eric Cartman
09-19-2011, 12:11 PM
Just make sure you hydrate and eat when you can.

To echo what Mark said earlier, just stick to a program for a while. Even though your coach wants you to do one thing, tell him what you are doing and have him work with you and your program goals.

Yeah, I haven't talked to that coach for a few weeks, and I guess I'm on my own again...

When I'm feeling better, I will try to get into a normal routine again...

Still have some flu...

My current weight is 162 lbs.. YIKES..

Eric Cartman
10-24-2011, 11:30 AM
10-24-11

Squat 95x5 95x5 95x5
OH Press 55x5 55x5 55x5
Lying T-Bar Rows 55x5 55x5 55x5
DB Curls 60x9 60x4 60x4
Pull-up 1x5 1x4 1x4

Eric Cartman
10-29-2011, 12:10 AM
10-28-11

Bench Press 45x5 75x5 95x3 120x5 120x5 120x5
Squat 100x5
Curl 60x8

Oh, and FUCK THE ST. LOUIS CARDINALS.

Eric Cartman
10-30-2011, 10:05 PM
10-30-11

OH Press 45x3 65x5 65x5 65x5

Lying T-Bar Row 45x1 60x5 60x5 60x5

Squat 45x5 100x5 100x5

DB Curl 60x9

thecityalive
10-31-2011, 03:40 AM
Welcome back, sir. I hope all is well with your health.

Eric Cartman
10-31-2011, 02:14 PM
Welcome back, sir. I hope all is well with your health.

Thanks bro... I've had a bit of a set-back, but I'm trying to get back into the groove again..

thecityalive
10-31-2011, 02:21 PM
I hope it doesn't discourage you. Keep pushing, mate!

Mark!
10-31-2011, 11:36 PM
We all have set backs dude, every swinging dick here has had something happen that made them not feel like doing anything, been injured, etc you name it, it's happened. The difference is that decision you make mentally that gets you fired up and ready to kick some ass in the end, that, soley, is the ONLY decision that matters. There have been days where you may feel like shit, but you have to get the work in, you've gotta keep progressing. For me there came a time when lifting wasn't optional anymore. I don't call in to work sick when I don't feel good, I don't lay in bed all day when I'm feeling down, so why the hell would I stop doing something that's so important? Yes I believe in off days, and I believe in taking rest when sick/injured, but when lifting becomes second nature, when it finally sinks in that this is something that is not optional, it's not a game or something that you're just doing becuase you're bored, that whole mindset changes with it. And if you're mentally equipped to conquer things, man that's when things start getting really good.

Eric Cartman
11-01-2011, 05:30 PM
I don't call in to work sick when I don't feel good, I don't lay in bed all day when I'm feeling down, so why the hell would I stop doing something that's so important? Yes I believe in off days, and I believe in taking rest when sick/injured, but when lifting becomes second nature, when it finally sinks in that this is something that is not optional, it's not a game or something that you're just doing becuase you're bored, that whole mindset changes with it. And if you're mentally equipped to conquer things, man that's when things start getting really good.

Thanks for the message, I couldn't agree more.

As a famous athlete once said, "I'll have plenty of time to sleep when I'm dead.."

Eric Cartman
11-01-2011, 05:31 PM
November 1st, 2011

Bench Press 45x5 75x3 95x2 125x5 125x5 125x5
DB Curls 60x10

Eric Cartman
11-04-2011, 04:06 PM
Nov 4th,2011

Lying T-Bar Rows 25x3 45x2 65x5 65x5 65x5
OH Press 45x5 70x5 70x5 70x3
Squat 45x5 105x5 105x5 105x5
DB Curl 60x10

thecityalive
11-04-2011, 04:37 PM
THIS TIME FAILURE IS NOT AN OPTION.

With that in mind, get your mind mentally prepared to do whatever it takes to succeed. Have conviction with the skills you have, step up, and get it done.

Are you working out alone? I think since I saw this journal in August, I never asked with whom you are training with.

Eric Cartman
11-04-2011, 05:37 PM
With that in mind, get your mind mentally prepared to do whatever it takes to succeed. Have conviction with the skills you have, step up, and get it done.

Are you working out alone? I think since I saw this journal in August, I never asked with whom you are training with.

Today was a good workout... I feel I'm back on track... just gonna have to break through some plateaus in the next few weeks.

No, I'm not working out with a partner.

J.C.
11-05-2011, 07:47 AM
You'll get there man, just keep setting goals for yourself and keep pushing. First step is 135lb squats.

Eric Cartman
11-05-2011, 12:06 PM
You'll get there man, just keep setting goals for yourself and keep pushing. First step is 135lb squats.

Thanks!

I was doing 135 lb squats before I got that really bad flu, so I'm working my way back up to it...

I see a lot of people in the gym including women squatting 135 lbs, but they barely bend their legs and don't go down very far. I'm squatting more deeply to parallel, so its more challenging for me.

EC

Eric Cartman
11-06-2011, 08:02 PM
Nov 7th, 2011

Bench Press 45x5 75x3 95x2 130x5 130x5 130x5

DB Curls 60x10 60x4 60x4

Squat 115x5

thecityalive
11-06-2011, 08:10 PM
I was asking if you trained with a partner because perhaps doing this might allow yourself to be pushed harder. Who knows? Regardless, great work.

Eric Cartman
11-07-2011, 09:23 PM
I agree, its much better to have a workout partner... hopefully I can find one to help me at some point..

Eric Cartman
11-08-2011, 09:43 PM
Nov 9th, 2011

T-Bar Lying Rows 25x3 45x1 70x5 70x5 70x5

OH Press 45x3 70x5 70x5 70x5

Squat 45x5 95x3 115x5 115x4

DB Curls 60x9

Eric Cartman
11-11-2011, 03:32 PM
Nov 11th, 2011

Bench Press 45x5 75x3 95x2 135x3 135x2 135x2

Squat 45x5 95x3 115x5 115x3 115x3

Deadlift 135x3

DB Curls 60x11 (personal record)

Eric Cartman
11-13-2011, 10:03 PM
Nov 13th, 2011

Lying T-Bar Rows 45x3 75x4 75x3 75x3

Standing OH Press 45x5 75x5 75x2

DB Curls 70x3 70x2 70x2

Eric Cartman
11-14-2011, 02:18 PM
Current Weight: 168 lbs

Comments:

After 3 weeks of a 3x5 rep scheme, I've hit my natural strength plateau again...

My goal is to get to 185 lb bench press and squat, and 80 lb curls, and 120 lb press.

Unfortunately, my weight has gone up and there is now a lot of fat developing around my stomach.

I want to keep going and making progress, but concerned about this fat accumulation... Might have to cut calories a little bit now, or add some calorie deficit off-days...

EC

Eric Cartman
11-15-2011, 01:36 PM
11-15-2001

Bench Press 45x5 95x3 105x1 135x5 135x3 135x3

Squat 45x5 115x5 115x5 115x5

Deadlift 135x5

DB Curls 70x4 70x3 70x3

AWESOME WORKOUT!!! IM PUMPED!!!

Eric Cartman
11-18-2011, 02:43 PM
Nov 18th, 2011

T-Bar Rows 25x5 45x2 75x5 75x5 75x5

OH Press 45x5 75x5 75x5 75x4

DB Curls 70x4

thecityalive
11-18-2011, 03:14 PM
On fat growth: just work harder in the gym. Consider finding a training buddy to make your efforts better perhaps? It seems like you have been in this rut before. I feel like you should have progressed past this strength level by now.

Eric Cartman
11-18-2011, 05:39 PM
On fat growth: just work harder in the gym. Consider finding a training buddy to make your efforts better perhaps? It seems like you have been in this rut before. I feel like you should have progressed past this strength level by now.

I don't think I am in a rut... Every workout I am gaining reps since I began this 3x5 program. Hopefully this is finally leading to the breakthrough that I need to make... I guess we will have to re-evaluate in a few weeks, and decide if I'm in a rut for real..

Thanks for the encouragement...

Eric Cartman
11-20-2011, 09:59 PM
11-20-11

Bench Press 45x5 95x3 105x1 135x5 135x3 135x3

Squat 45x5 95x3 105x1 125x4 125x3 125x3

DB Curls 70x5

K Y L E
11-20-2011, 10:41 PM
BEEFCAKEEE

J.C.
11-21-2011, 06:00 AM
As long as you're making progress then all is well. Having said that, we all think you can do more! Don't even think about ruts. Put all thoughts of ruts, blocks and plateaus out of your head or you are setting yourself up to fail.

It's all mental. Don't let 135lbs be a mental block. Get to the gym, take a minute to calm your thoughts and get focussed then grind out 135x5x3 on squats. You should be squatting more than you bench. You CAN do it if you put your mind to it. We all want you to succeed here.

Also, try your hardest to do 5-rep sets instead of 3-rep sets. At your stage, 5 reps is preferable to 3 reps as it will provoke more hypertrophy. It's important to get a reasonable level of volume to cause growth. If you only manage 3 reps then do more sets until you hit at least 15 reps total.

Eric Cartman
11-21-2011, 11:32 AM
As long as you're making progress then all is well. Having said that, we all think you can do more! Don't even think about ruts. Put all thoughts of ruts, blocks and plateaus out of your head or you are setting yourself up to fail.

It's all mental. Don't let 135lbs be a mental block. Get to the gym, take a minute to calm your thoughts and get focussed then grind out 135x5x3 on squats. You should be squatting more than you bench. You CAN do it if you put your mind to it. We all want you to succeed here.

Also, try your hardest to do 5-rep sets instead of 3-rep sets. At your stage, 5 reps is preferable to 3 reps as it will provoke more hypertrophy. It's important to get a reasonable level of volume to cause growth. If you only manage 3 reps then do more sets until you hit at least 15 reps total.

Thanks for the advice... once I get 125 lb squats under control, I'm going for 135 lb...

So yeah, I was attempting a 3x5 scheme... if I fail to get the 15 reps, I usually just quit and try for more next time. So its okay to do 135x5 135x3 135x3 135x2 135x1 135x1 or something similar?

How come this idea isn't mentioned in the Rippetoe book?

J.C.
11-21-2011, 12:26 PM
How come this idea isn't mentioned in the Rippetoe book?

Because it's not the be-all and end-all of training.

In any case the 'Starting Strength' routine isn't trademarked by him and receives relatively little attention in the book. It's just a classic, effective routine that's been around for years which he uses as an example in a book mostly dedicated to lift technique. He does draw attention to the value of 5 reps as opposed to 3 for some hypertrophy in Practical Programming though.

5x5 is only a template anyway. I was just giving one way of adding in some volume if you don't want to reduce the weight. Glenn Pendlay - USA Olympic lifting coach who used to train with Rippetoe and shares his ideas - has a video of one of his lifters attempting to squat 260kg (570lbs!) for 5x5. He points out that, “he doesn’t quite make it, but ends up doing 27 total reps in 7 total sets, rep counts were 4,5,4,4,4,3,3.” The video is intense. That's how hard you need to be lifting.

ceqG52ZIrH4

Don't let this confuse you though. Just aim for 3 sets of 5 across.

Eric Cartman
11-21-2011, 05:27 PM
That's an awesome video!!

I like that he is squatting deep with good form every single time and not cheating the reps, the way so many people do in the gym..

Wow, I'd be concerned about not having a spotter though.. kind of scary to hit failure in the hole and have to dump the bar with 570 lbs on your back!!

Eric Cartman
11-23-2011, 10:10 PM
Nov 23rd, 2011

Standing Press 30x5 45x3 55x1 80x5 80x5 80x5

Lying T-bar Row 25x5 45x3 60x1 80x5 80x4 80x3 80x3

Squat 45x5 95x3 105x1 125x5 125x4 125x3 125x3


Comments: Tried your advice on reaching 15 reps... I also tried to up the intensity level and put in more effort.

Eric Cartman
11-25-2011, 02:53 PM
November 25th, 2011

Bench Press 45x5 95x3 115x1 135x5 135x5 135x4 135x1

Deadlift 140x5

DB Curls 70x5 70x1

Comments: Almost reached my bench press goal for the week, 1 rep short...

thecityalive
11-25-2011, 06:41 PM
kind of scary to hit failure in the hole and have to dump the bar with 570 lbs on your back!!

He is squatting with a specialty bar called a safety-squat bar. It allows you to grip from the front and dump "safely" from the back. Don't worry about missing your goals...set them and reach them when you can. You're doing well. Keep pushing.

Eric Cartman
11-25-2011, 08:26 PM
He is squatting with a specialty bar called a safety-squat bar. It allows you to grip from the front and dump "safely" from the back. Don't worry about missing your goals...set them and reach them when you can. You're doing well. Keep pushing.

Safety squat bar, that explains it!!

Really, that is a great video, very inspirational..

Happy Thanksgiving everyone..

Eric Cartman
11-27-2011, 10:05 PM
November 27th, 2011

Squat 45x5 95x3 105x1 125x5 125x5 125x5

Standing Press 20x5 45x3 55x1 85x4 85x2 85x2

T-Bar Rows 25x5 45x3 65x1 80x3 80x3 80x3

DB Curls 70x4

Chin-ups BWx3

Comments: Lost some reps on Rows, but not really since I corrected some form issues and stopped cheating the form.

J.C.
11-28-2011, 04:13 PM
Hey, 125x5x3!

You're getting there man. Don't be disappointed that your progress is a bit slower than others. You ARE making progress and that's great. Next time, 135lbs. Move up to the big wheels !

thecityalive
11-28-2011, 05:25 PM
Yeah, breaking plate barriers is always a good indicator. You will be stacking plates in no time. Good work on squats! Keep at it, EC!

Eric Cartman
11-28-2011, 10:02 PM
Thanks very much..

Yeah, 135 lbs, the big leagues, hahhahaha...

:)

Eric Cartman
12-01-2011, 04:41 PM
December 1st, 2011

Bench Press 45x5 95x3 115x1 135x5 135x3 135x3 135x2 135x2

Squat 45x5 95x3 115x1 135x5 135x3

Pull up BWx4

DB Curl 70x2

Eric Cartman
12-04-2011, 10:26 PM
December 4th, 2011

Squat 45x5 95x3 115x1 135x4

Standing Press 45x3 65x1 70x5 75x5 80x5 85x2

T-bar Rows 45x3 65x5 70x5 70x3

Chin-up BWx5 BWx4

Comments: Just didn't feel good today and had trouble lifting, hopefully this will pass.

thecityalive
12-04-2011, 10:55 PM
Getting stronger, no doubt! Love the progress! Everyone gets a little under the weather during the season. You will be fine :D

Eric Cartman
12-05-2011, 01:19 AM
Getting stronger, no doubt! Love the progress! Everyone gets a little under the weather during the season. You will be fine :D

Thanks, progress does seem to be happening.., just had trouble recruiting the motor units today :)

Eric Cartman
12-06-2011, 07:07 PM
Dec 6th, 2011

Bench Press 45x5 95x3 115x1 135x5 135x5 135x5

Deadlift 145x5

Chinup BWx5 BWx5 BWx5

Curls 75x2 70x3

Comments: Finally broke through on bench press!!! Will attempt 140 next time...

J.C.
12-07-2011, 05:09 PM
How does the deadlift feel? I think that maybe if you pushed it up a bit heavier that would give you the confidence to start upping the squat.

Good news on the bench anyway.

Eric Cartman
12-07-2011, 10:22 PM
How does the deadlift feel? I think that maybe if you pushed it up a bit heavier that would give you the confidence to start upping the squat.

Good news on the bench anyway.

The deadlift is okay, I think I can gain some strength there right now in a linear progression.

The squat is going up,... I think squatting 3 times a week is taking some adjustment, not always easy for me to recover in time for the next session. I know squatting 3 times in one week is a big part of the Starting Strength model, so I'm trying to stick to that..

thecityalive
12-07-2011, 10:34 PM
Your bench is taking off! I love watching you progress, sir. Keep it up. And on deadlifts: I will echo what JC said, but I can't imagine squatting 3 times a week. Regardless, great work.

J.C.
12-08-2011, 06:24 AM
The deadlift is okay, I think I can gain some strength there right now in a linear progression.

The squat is going up,... I think squatting 3 times a week is taking some adjustment, not always easy for me to recover in time for the next session. I know squatting 3 times in one week is a big part of the Starting Strength model, so I'm trying to stick to that..

I know people get hung up on this stuff, but if you can't squat heavy three times a week then don't. I think you can and should squat three times a week for as long as you can, because it will extend your recovery abilities and your mental toughness, but eventually you will have to stop.

For now, stick with three times, but if you hit a week where come Friday you feel too sore, then just hit deadlift instead and make sure you get a big PR. As long as the general trend is upwards progress, then you're golden. As become a better athlete you'll start getting better at sensing these things.

thecityalive
12-08-2011, 09:02 AM
The Starting Strength protocol for squatting 3 times a week is messed up (IMO). Twice a week is enough. SS receives a lot of criticism for the training methodology. When I was first starting out, I had a day where I would bench and back squat, then towel bench and box squat much later in the week. Do what you can.

Eric Cartman
12-08-2011, 05:25 PM
Dec 8th,

Standing Press 20x5 45x3 65x1 85x4 85x3 85x3 85x2 85x1 85x2

T-Bar Row 25x5 45x3 55x1 70x5 70x5 70x5

Eric Cartman
12-08-2011, 05:28 PM
I do agree. Squatting 3x's a week is great, if you can do it. But as long as you're making steady progress and making your recovery from week to week, it really shouldn't matter.

Thanks for the help, next week should be even better i hope..

Eric Cartman
12-11-2011, 10:37 PM
Dec 11th, 2011

Bench Press 45x5 95x3 115x1 140x3 140x3 140x2 140x2 140x2

Squat 45x5 95x3 115x1 135x4 135x2 135x1 135x1

Curls 70x5

Comments: Got only 3 hours sleep last night, so today was a bit off. Hoping to improve next time.

Eric Cartman
12-21-2011, 05:14 PM
Dec 21st, 2011

Squat 45x5 95x3 115x1 135x3 135x3 135x3 135x2

T-bar Row 25x5 45x3 65x1 75x5 75x5 75x3 75x3

Standing Press 20x5 45x3 75x1 85x4 85x4 85x3

Comments: If I told you were I've been the past 10 days, you wouldn't even believe me... glad to be back.

LuNa
12-22-2011, 03:52 AM
How much weight have you gained?

thecityalive
12-22-2011, 06:24 PM
How does 135 feel with your squats? I feel you are good to go with a weight increase :D

Eric Cartman
12-22-2011, 09:35 PM
I've gained about 7 lbs, I weigh around 170 lbs at the moment. I'm guessing my bodyfat percentage is around 18%...

Yes, I want to increase the squats past 135 lbs, but I still need to get my goal of 3 sets for 5 reps before I can increase the weight. I'm on pace to do it soon.. Remember, I squat pretty deeply, so each rep is pretty intense..

Eric Cartman
12-23-2011, 02:55 PM
Dec 23rd, 2011

Bench Press 45x5 95x3 115x1 140x4 140x3 140x3 140x1 140x1

DB Curls 70x4 70x3 70x3 70x2 70x3

Eric Cartman
12-26-2011, 09:19 PM
Dec 26th, 2011

Squat 45x5 95x3 115x1 135x5 135x4 135x3 135x2 135x1

Standing Overhead Press 20x5 45x3 65x1 85x5 85x5 85x5

Lying T-bar Rows 25x5 45x3 65x1 80x4 80x3 80x3

Comments: Adding about 3-4 reps each time I squat, but still can't go to 140 till I reach the 3 sets of 5... at least those are the "rules"..

Eric Cartman
12-28-2011, 02:02 PM
Dec 28th, 2011

Bench Press 45x5 95x3 115x1 140x5 140x3 140x3 140x2 140x2

Dumbell Curls 70x5 70x4 70x3 70x3 70x2

Eric Cartman
12-30-2011, 12:26 PM
December 30th, 2011

Squat 45x5 95x3 115x1 135x5 135x5 135x5

OH Press 20x5 45x3 65x1 90x3 90x3 90x3 90x2 90x1

T-bar Rows 25x5 45x3 55x1 80x5 80x3 80x3

Comments: SUCCESS!!! Should I increase my squat by increments of 10 or 5 lbs when I make progress?

thecityalive
12-30-2011, 01:34 PM
Try 10 lbs. I feel you are at a level where 10 lbs is appropriate.

Eric Cartman
12-30-2011, 03:42 PM
Try 10 lbs. I feel you are at a level where 10 lbs is appropriate.

Okay, thanks... sticking with 5 lb increments on bench press though, that seems to be working..

Happy New Year..

Cartman

J.C.
01-02-2012, 10:48 AM
Good work chief. You've made the first milestone. Next stop, 225.

You've got to dig deep now and really drive that squat up.

Eric Cartman
01-02-2012, 01:27 PM
Good work chief. You've made the first milestone. Next stop, 225.

You've got to dig deep now and really drive that squat up.

Thanks... I seem to be gaining a few reps with every workout on every exercise,.. Some people may go faster then this, but for me I'm just glad to be progressing steadily..

Eric Cartman
01-02-2012, 01:29 PM
January 2nd, 2012

Bench Press 45x5 95x3 115x1 140x5 140x5 140x4 140x2

Dumbell Curls 70x5 70x5 70x5 70x3 70x1

Chin-up BWx4

Comments: Missed only 1 rep on Bench Press, think its time to move that to 145 next time.. Also, I can now move curls up to 80 lbs, or 40 lb dumbells... Also might have to add some more warm-up sets due to the increase in strength.

Eric Cartman
01-04-2012, 02:09 PM
Jan 4th, 2012

Squat 45x5 95x3 120x1 145x3 145x3 145x2

Standing OH Press 20x5 45x3 65x1 90x5 90x4 90x3 90x3

T-bar Row 25x5 75x5

Eric Cartman
01-06-2012, 02:02 PM
December 6th, 2012:

Bench Press 45x5 95x3 120x1 145x3 145x3 145x2 145x1 145x1

Dumbell Curls 80x2 80x2 80x2 80x1 80x1

Chin-ups BWx5 BWx5 BWx5

Comments: Wow, tough to curl 40 lb dumbells, I really got stuck.

J.C.
01-09-2012, 01:10 PM
I think you might have taken low reps to heart a bit early. You are progressing and that's great, but remember that 5 reps will be better for hypertrophy than singles, so at your stage I'd try to stick to 5s as much as possible. It will help you build more muscle, and that's what you need right now.

Eric Cartman
01-11-2012, 04:47 PM
I think you might have taken low reps to heart a bit early. You are progressing and that's great, but remember that 5 reps will be better for hypertrophy than singles, so at your stage I'd try to stick to 5s as much as possible. It will help you build more muscle, and that's what you need right now.

I'm not purposely doing less then 5 reps... I'm just increasing the weight and then hitting failure and having to stop the set.

Eric Cartman
01-11-2012, 04:56 PM
Jan 11th, 2012

Bench press 45x5 95x3 120x1 145x3 145x3 145x3 145x1 145x2

Squat 45x5 95x3 120x1 145x3 145x2 145x2

DB Curls 80x3

Barbell Curls 60x8 60x5

Eric Cartman
01-14-2012, 11:47 AM
Jan 13th, 2010

Standing OH Press 20x5 45x3 65x1 90x5 90x5 90x4

Lying T-Bar Row 25x5 45x3 55x1 80x5 80x5 80x3

DB Curl 80x2 80x2 80x1

Comments: See, I can get 5 reps!

Eric Cartman
01-16-2012, 05:59 PM
Jan 16th, 2012

Bench Press 45x5 95x3 120x1 145x4 145x4 145x3 145x3

Squat 45x5 95x3 120x1 145x4

DB Press 80x3 80x2 60x6 60x4

Comments: Pulled a muscle doing a clumsy rep and had to stop squats, will try again on Wednesday. Bench press is progressing...

Eric Cartman
01-18-2012, 06:14 PM
January 18th, 2012

Standing OH Press 20x5 45x3 65x1 95x3 95x3 95x3 95x2 95x2

Squat 45x5 95x3 120x1 145x3 145x2 145x2

Wide Grip Pull-up: BWx2 BWx2 BWx2 BWx1

Comments: I'm sure squat will be 3x5 soon... just hitting failure really fast for some reason.

Eric Cartman
01-20-2012, 01:51 PM
1-20-12

Bench Press 45x5 95x3 120x1 145x2 145x2 145x1 145x1

DB Curls 80x1 80x1 80x1

DB Bench Press 110x5 100x8 100x6

DB Curls 50x12 60x6 60x5

Chin ups BWx1 BWx1

Comments: Muscles were sore and not at full recovery today, so I deloaded to get in some reps so the day would not be wasted.

Eric Cartman
01-22-2012, 02:41 PM
January 22nd, 2012

Squat 45x5 95x3 120x1 145x5 145x3 145x3 145x2 145x2

Standing Press 20x5 45x3 60x1 95x4 95x4 95x3 95x2 95x2

Lying T-Bar Row 25x5 45x3 55x1 80x5 80x5 80x5

Comments: I'm making progress!!!!

Eric Cartman
02-01-2012, 06:10 PM
Jan 31st, 2012

Bench Press 45x5 95x3 120x1 145x4 145x2 145x3 145x2 145x1

Squat 45x5 95x3 120x1 145x2 145x2 145x2 145x1 145x1

DB Curls 80x1 80x1

BB Curls 70x5 70x5 70x5

Eric Cartman
02-03-2012, 04:51 PM
Feb 3rd,

Standing OH Press 20x5 45x3 65x1 95x3 95x3 95x3 95x1 95x2

Lying T-bar Row 25x5 45x3 65x1 85x3 85x3 85x3 85x1 85x1

BB Curls 80x2 80x2 80x1 70x5 50x8

Eric Cartman
02-08-2012, 06:48 PM
Feb 8th, 2012

Bench Press 45x5 95x3 120x1 145x4 145x2 145x2 145x2 145x1

Squat 45x5 95x3 120x1 145x3 145x3 145x3 145x1

BB Curls 80x3 80x3 80x2

Comments: My doctor thinks I may have low adrenal function, is looking into supplements. My blood pressure is very low also. Maybe this explains some of my lack of strength progress.

Eric Cartman
02-10-2012, 05:00 PM
Feb 10th, 2012

Standing OH Press 20x5 45x3 65x1 95x5 95x3 95x3 95x2 95x2

Seated Low Cable Row 45x5 135x5 135x5 135x6

BB Curls 80x2 80x2 80x1

Eric Cartman
02-12-2012, 04:43 PM
Feb 12th, 2012

Bench Press 45x5 95x3 120x1 145x5 145x3 145x3 145x2 145x2

Leg Press 90x8 140x5 140x5 140x5

Squat 145x1 135x3

Chin-ups bwx5 bwx5 bwx5 bwx3

Tricep Pulldown 110x5 110x5 120x1 130x1 140x1

DB Curl 80x2 80x2

Comments: Going to have to deload squat, I've hit some weird sort of plateau and have to start over and work back up to it. Hope it only takes a week.

Eric Cartman
02-15-2012, 02:06 PM
Feb 15th, 2012

BB Curls 80x5 80x3 80x3 80x2 80x2

Standing OH Press 20x5 45x3 65x1 95x4 95x3 95x2 95x2 95x1

T-Bar Rows 24x5 45x3 55x1 85x3 85x3 85x3

Seating Low Cable Row 150x3

Eric Cartman
02-17-2012, 02:11 PM
Feb 17th, 2012

Squat 45x5 95x3 115x1 135x4 135x4 135x3 135x1

Bench Press 45x5 95x3 120x1 145x3

DB Press 100x10 120x5 130x3

Assisted Dips 40x5 25x5

Calf Lifts 45x5 90x5 115x5 115x5 115x5

Comments: Having some health issues, but IM NOT GIVING UP!!

Eric Cartman
02-19-2012, 04:35 PM
Feb 19th, 2012

OH Standing Press 20x5 45x3 65x1 95x5 95x4 95x4 95x2 95x2

Seated Cable Row 40x5 90x3 100x1 120x1 150x5 150x5 150x5

BB Curls 80x6

Eric Cartman
02-21-2012, 05:13 PM
Feb 21st, 2012

DB Bench Press 40x5 80x3 120x1 140x3 140x2 140x2 140x2 140x1

BB Curls 80x4 80x4 80x4 80x3 80x3 80x2

Chinups BWx6

Comments:

New Record on Curls!!

Switching to Dumbell Press for a few sessions, then back to regular bench press. Lets see if that helps...

thecityalive
02-21-2012, 05:28 PM
Glad to see you are still making strides on your training.

Eric Cartman
02-23-2012, 01:59 PM
Glad to see you are still making strides on your training.

Thanks... the progress has been slow, but I do see some improvement. Not sure how you guys manage to add so much strength so quickly, for me its a grind..

Several months ago I couldn't even do 1 rep with some of these weights and exercises, so its definitely going the right way.

Cheers,
EC

thecityalive
02-23-2012, 10:27 PM
Perhaps I could attribute that to Nitrean and Results - but really, I just attribute it to willpower and want. That, and sometimes, I get ahead of myself and just try weight I never have tried before. I don't really care if I fail...that's what spotters or a safety catch is for.

If you are going to try and progress, do it in small increments each week IMO

Eric Cartman
02-28-2012, 08:13 PM
Perhaps I could attribute that to Nitrean and Results - but really, I just attribute it to willpower and want. That, and sometimes, I get ahead of myself and just try weight I never have tried before. I don't really care if I fail...that's what spotters or a safety catch is for.

If you are going to try and progress, do it in small increments each week IMO

Having a spotter gives you the courage to push for those extra reps, I thinks its a key to making quicker progress.

I also agree that weekly consistency is key. I'm having to miss weeks because of medical problems I'm having... they might be putting me on adrenal medication soon.

The journal may be put on hold for a while, until I get things sorted out, bare with me!!!!

Eric Cartman
02-29-2012, 03:39 PM
Feb 29th, 2012

DB Bench Press 40x5 80x2 100x1 140x3 140x2 140x2 140x2 140x2

BB Curls 80x3 80x3 80x3

Eric Cartman
03-04-2012, 09:59 PM
March 4th, 2012

Dumbbell Bench Press 40x5 80x3 100x1 140x4 140x2 140x3 140x2 140x2

Squat 45x5 95x3 115x1 135x3 135x2 135x1 120x1 115x2 (dont ask)

BB Curls 80x5 80x4 80x3

DB Curls 80x1

Eric Cartman
03-11-2012, 01:12 PM
Some recent workouts:

DB Bench Press 40x5 80x3 100x1 140x3 140x2 140x2

Bench Press 135x4 135x2 115x5

Standing OH Press 95x2 85x5 85x5

Seated Row 150x5

Sit Ups 1x25

DB Curls Superset {80x2 70x3 60x2 50x5 40x3} x2

Eric Cartman
03-11-2012, 01:12 PM
Squat 45x5 95x3 115x1 135x3 135x3 135x2 135x2 135x2

Deadlift 135x5

Sit Up 1x25

thecityalive
03-11-2012, 09:18 PM
I feel with the volume you are doing 135, you should be able to increase your weight in the squat. Regardless....looking good, mate.

Eric Cartman
03-15-2012, 03:19 PM
I feel with the volume you are doing 135, you should be able to increase your weight in the squat. Regardless....looking good, mate.

Thanks... I was at 145 lb squat recently, but I lost it... this is sort of a temporary "deload"..

I guess this is the first real plateau i've had in a few months, but I'm just sticking with the routine,...

Eric Cartman
03-15-2012, 03:20 PM
3-15-12

Bench Press 45x5 95x3 115x1 145x3 145x3 145x3 145x2 145x2

BB Curls 80x3 80x3 80x3 80x3 80x2

Eric Cartman
03-21-2012, 01:30 PM
3-21-12

Bench Press 45x5 95x3 115x1 145x4 145x4 145x4 145x3

BB Curls 80x4 70x5

DB Curls 70x4 60x1

thecityalive
03-21-2012, 02:58 PM
nice increase on the bench ...keep going!

Eric Cartman
03-23-2012, 04:27 PM
nice increase on the bench ...keep going!

Hell YES!!!

Eric Cartman
03-23-2012, 04:29 PM
3-23-12

Squat 45x5 95x3 115x1 135x5 135x3 135x3

(just a quick workout after work, not time for much more)

Eric Cartman
03-25-2012, 12:49 PM
3-25-12

Barbell Curls 80x5 80x4 80x3 80x3

Lying T-Bar Rows 25x5 45x3 60x1 85x4 85x3 85x3

Standing OH Press 20x5 45x3 70x1 95x5 95x3 95x3

Pullup BWx5

Eric Cartman
05-04-2012, 01:28 PM
5-4-12

Bench Press 45x5 95x3 115x1 135x5 135x3 135x3

Curls 70x5 70x5 70x5 70x5 70x5

Pulldowns 115x8 115x8

Seated Rows 75x5

Lying Rows 25x5 45x3 55x1 70x5

Comments: Been injured, have returned, lost a bit of strength

Eric Cartman
05-26-2012, 03:32 PM
5-25-12

Bench Press 145x3 145x3 145x2

DB Bench Press 110x5 100x6

Seated Curls 65x6 65x5 65x5

Pull-up BWx3

Tricep Pulldown 120x8 120x8 120x8

Eric Cartman
06-01-2012, 12:39 PM
6-1-12

Seated Curls 70x5 70x4 70x4 70x2

Bench press 145x3 145x2 125x6

DB Bench Press 120x4

Pushups 35

Eric Cartman
06-05-2012, 01:45 PM
6-5-12

Bench press 45x5 95x3 115x1 140x4 140x4 140x4 140x3

Seated Curl 70x5 70x5 70x4

Chin-up x2

Squat 45x5 95x3 115x1 135x4 135x4 135x4

Eric Cartman
06-12-2012, 02:21 PM
6-12

Seated Curls 70x5 70x5 70x3 + DB Curls 60x2

Standing Press 45x3 65x1 85x5 85x5 85x3 + DB Press 60x2

Standing Rows 70x5

T-Bar Rows 70x4 65x5 65x6

Eric Cartman
06-15-2012, 01:11 PM
Squat 135x5 135x3 115x5

thecityalive
06-15-2012, 01:54 PM
what happened in April?

Eric Cartman
06-16-2012, 06:16 PM
what happened in April?

Good question.

My doctor has diagnosed me with severe adrenal fatigue. I have been experimenting with different medications, and my workouts have suffered a lot because of this.

I think most people on WBB have given up on me, but I'm not quitting..

Eric Cartman
06-17-2012, 12:50 PM
Bench Press
45x5
95x3
115x1
140x5
140x4
140x3

DB Bench Press
120x4
110x4
100x5

Seated Curls
70x5
70x5
70x3

Chin-ups
BWx3

Eric Cartman
06-25-2012, 03:17 PM
A new direction for my journal and my weightlifting.

I've decided to switch to the 5/3/1 Jim Wendler Program. I believe that this will allow me to focus more on steady progress and pacing my workouts better.

I'm using the following for my 90 percent of my 1RM:

Bench Press: 155 lbs x .90 = 140 lbs
Squat: 155 lbs x .90 = 140 lbs
Deadlift: 155 lbs x .90 = 140 lbs
Military Press: 100 lbs x.90 = 90 lbs

I will be doing the 3-times-a-week program and OPTION 1.

So my first week should be 90x5 105x5 120x5 for Bench, Squat, and Deadlift, and Military Press should be 55x5, 65x5, 75x5.

If these numbers don't seem accurate or correct for me, PLEASE LET ME KNOW!

Eric

Off Road
06-25-2012, 03:32 PM
The numbers look good.
Three days a week looks good.
Show us your planned assistance work...

Eric Cartman
06-25-2012, 06:17 PM
The numbers look good.
Three days a week looks good.
Show us your planned assistance work...

I'm not sure about the assistance work, he says you can vary it...

There may be some days where I only have time for the mainlifts..

In general, I want to add some rows and curls... maybe some calf lifts.. note sure what else to add, maybe thats it..

Thanks for looking at the numbers...

thecityalive
06-25-2012, 06:41 PM
Get assistance in. I know Wendler talks about getting your main lifts in and not doing assistance work...but knowing Jim Wendler's antics, I'm pretty sure he writes that tongue and cheek. Get your assistance work in. It's good to see you have an idea for what you want to do - but do you know why you are doing it?

Looking forward to see the next series of posts.

Off Road
06-25-2012, 07:33 PM
Wendler does write about going in and only doing the main lifts...AT TIMES!
There will be times where energy is in short supply or you just don't have a lot of time. When that's the case, Wendler wants you to do the most important stuff, which is the main lifts. But he does want you to do assistance lifts on a regular basis, and so do I :)

Like Wendler suggests, just pick a couple each day that will make the routine more well rounded and balanced. Also, pick assistance lifts that will help the main lifts. At the very least I'd do a posterior movement after the squats (stiff-legged deadlifts are my choice), a rowing movement after the bench, and another pull after the presses (could be a chin-up or even a curl).

JohnnyRingo
06-25-2012, 07:53 PM
Off Road is right. All I have read, Wendler suggests the main movements when assistance can't be done. Wendler does crazy assistance every time he enters the gym. You'll love the 5 3 1 if you've never done it (my favorite routine). I will say this though I get hurt on this routine so much I stopped it for a while. My auto regulation on the last "go all out set" sucks, so I push until I die. Good Luck though and bump those lifts up!

Eric Cartman
06-26-2012, 09:40 AM
Get your assistance work in. It's good to see you have an idea for what you want to do - but do you know why you are doing it?

Well I just plugged in the numbers and followed the template.

But I guess the "WHY" of this routine is that its based on periodization, each week has a different purpose. Week 1 will start light and build some reps in, and then Week 2 and 3 you are pushing harder and trying to break your personal records.. then you get to deload in week 4.

I think this is a better plan then just keeping the intensity on maximum for every workout, which is what I was doing before..

Eric Cartman
06-26-2012, 09:45 AM
Like Wendler suggests, just pick a couple each day that will make the routine more well rounded and balanced. Also, pick assistance lifts that will help the main lifts. At the very least I'd do a posterior movement after the squats (stiff-legged deadlifts are my choice), a rowing movement after the bench, and another pull after the presses (could be a chin-up or even a curl).

Yes, this was my plan. Adding curls and rows on those bench and press days,... after the squat, I was planning to add calf lift and hyper-extensions, but lunges or leg press might be an option here also.

I want to add chin-ups, but I can only do sets of 3-4 right now, and that might not be what he had in mind with assistance work, since I'd be going to failure on these types of sets...

Eric Cartman
06-26-2012, 09:47 AM
Off Road is right. All I have read, Wendler suggests the main movements when assistance can't be done. Wendler does crazy assistance every time he enters the gym. You'll love the 5 3 1 if you've never done it (my favorite routine). I will say this though I get hurt on this routine so much I stopped it for a while. My auto regulation on the last "go all out set" sucks, so I push until I die. Good Luck though and bump those lifts up!

Thanks for the encouragement... the more people that comment on this journal, the better! Might need your advice in the weeks to come..

Bako Lifter
06-26-2012, 10:40 AM
Just to give an idea, I do something like this:

Bench 5/3/1, incline 4 x 10, rows
Deadlift, Olympic lifts, gymnastics
Press 5/3/1, close grip 4 x 10, pull ups
Squat 5/3/1, stiff leg deads 4 x 10, abs

Main lift is 5/3/1 style, next is 4 x 10, next is usually body weight with no set rep scheme.

Off Road
06-26-2012, 01:37 PM
I think this is a better plan then just keeping the intensity on maximum for every workout, which is what I was doing before..Yes! This is a much better plan.

Just for kicks, I'll share a Hardgainer secret with you.
On the 5s week, only do the required reps plus a couple of more if they are very easy.
On the 3s week, do the required reps plus a few more as long as you stay away from failure.
On the 531 week, go all-out and get as many as you can. Hitting failure is fine and dandy on this day.
Then deload and start over.

Eric Cartman
06-26-2012, 04:58 PM
Yes! This is a much better plan.

Just for kicks, I'll share a Hardgainer secret with you.
On the 5s week, only do the required reps plus a couple of more if they are very easy.
On the 3s week, do the required reps plus a few more as long as you stay away from failure.
On the 531 week, go all-out and get as many as you can. Hitting failure is fine and dandy on this day.
Then deload and start over.

Excellent!

Can't wait to start this routine...

Off Road
06-26-2012, 09:41 PM
One last item, have you seen the new full-body template? It is pretty awesome!

Monday
• Squat – 3 sets of 5-10 reps (using deload percentages)
• Deadlift – 5/3/1 sets and reps
• DB Bench – 3 sets of 8-20 reps

Wednesday
• Squat – 3 sets of 5-10 reps (using deload percentages)
• Bench Press – 5/3/1 sets and reps
• DB Row – 3 sets or do Kroc Rows

Friday
• Squat – 5/3/1 sets and reps
• Press – 5/3/1 sets and reps (or do another pressing assistance exercise in its place)
• Chins or T-Bar Rows – 3-5 sets of whatever reps you want, usually 5-30 reps.

Notes:
• Start with sets of 5 on the “light” squat days. You can work your way up to sets of 10 but you don’t have to.
• You can structure the training however you see fit but this template is probably the best I’ve trained with.
• I’ve been doing this since type of split since my accident.
• This works well and is fun. I take some long breaks between the exercises because I use the weight room to get stronger not to “tone”.
• I don’t compromise on my training or on my workouts – if you want to change something, do so and see if it works. I can’t endorse anything I don’t do personally.
• Eat. Sleep. Mate. Defend.

-Jim Wendler

Eric Cartman
06-27-2012, 10:31 AM
Thanks Off-Road and Bako Lifter for the extra templates!

I think that for now I will start with the main lifts + some light assistance work. If my body is recovering very easily and I'm not stalling on the main lifts, I can always add more assistance work later, like the Boring But Big or Triumvirate from Wendler's book.

But the last thing I want to do in the beginning is over-training.. that was my downfall the last time around.

Eric

Eric Cartman
06-29-2012, 01:22 PM
5-3-1 Week 1

Military Press
30x5
45x5
50x3
55x5
65x5
75x5

Seated Curls
45x10
45x10
45x10
45x10
45x10

Comments
We have begun!

Off Road
07-01-2012, 08:25 AM
Good start and good luck.

Eric Cartman
07-01-2012, 12:27 PM
Good start and good luck.

Thanks, much appreciated!

5-3-1 Week 1

Deadlift
55x5
70x5
85x3
90x5
105x5
120x5

Incline Sit Ups
1x10
1x10
1x10
1x10
1x10

thecityalive
07-01-2012, 11:39 PM
Given your volume for accessory, how do you feel at the end of your work outs?

Eric Cartman
07-02-2012, 09:41 AM
Given your volume for accessory, how do you feel at the end of your work outs?

I feel okay so far.. I'm sure it will get harder in week 2 + week 3,...

Do you think I'm not doing enough assistance work? I can always add more on the next cycle...

Eric Cartman
07-03-2012, 12:59 PM
5-3-1 Week 1

Bench Press
55x5
70x5
85x3
90x5
105x5
120x5

Seated Cable Row
75x10
75x10
75x10
75x10
75x10

Off Road
07-03-2012, 01:51 PM
Do you think I'm not doing enough assistance work? I can always add more on the next cycle...No. Given your past history, I think you are starting off just fine on your assistance lifts. For you, the fewer the better. Focus on the main lifts and reap the benefits those bring.

thecityalive
07-03-2012, 02:12 PM
Liking the numbers so far. That was more an introspective question for you. I think what you are doing is sufficient.

Eric Cartman
07-03-2012, 02:26 PM
Good... glad we are on the same page. :nod:

Eric Cartman
07-06-2012, 02:51 PM
5-3-1 Week 1

Squat
55x5
70x5
85x3
90x5
105x5
120x5

Leg Curl
40x10
40x10
40x10

Calf Lifts
70x10
70x10
70x10

Eric Cartman
07-08-2012, 05:20 PM
5-3-1 Week 2

Military Press
30x5
45x5
55x3
60x3
70x3
80x4

Seated Curls
50x10
50x10
50x10
50x10
50x10

Off Road
07-08-2012, 05:34 PM
Nice, got a couple of extra easy reps?

Eric Cartman
07-08-2012, 08:13 PM
Nice, got a couple of extra easy reps?

Yeah, I could have gone for more but I'm saving it for week 3...

Eric Cartman
07-10-2012, 12:31 PM
5-3-1 Week 2

Deadlift
55x5
70x5
85x3
100x3
110x3
125x3

Weighted Sit-up
10x10
10x10
10x10
1x10

Comments
Is there maybe an easier way to warm-up the deadlift? A bit awkard loading small plates and trying to deadlift with them. Maybe rack pulls?

Eric Cartman
07-13-2012, 12:21 PM
5-3-1 Week 2

Bench Press
55x5
70x5
85x3
100x3
110x3
125x3

Seated Cable Row
90x10
90x10
90x10
90x10
90x10

Eric Cartman
07-16-2012, 06:06 PM
5-3-1 Week 2

Squat
55x5
70x5
85x3
100x3
110x3
125x3

Eric Cartman
07-18-2012, 02:20 PM
5-3-1 Week 3

Military Press
30x5
45x5
55x5
65x5
75x3
85x3

Seated Curls
55x10
55x8
50x8
45x8
45x8