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Roark
10-22-2006, 07:27 PM
here's the three day split i will be doing, it's a mix mash of compound lifts and some support/isolation lifts that i just ENJOY doing.

DAY 1 - Squat
Olympic Squats(and I do mean Olympic, full, ass to the f'n floor)
Standing Military Press
Pendlay Rows w/ OH Grip(these are my favorite exercise, IMPOSSIBLE to cheat)
Seated Calf
DB French Press
BB Shrugs
DB Curls
Cable Crunches

DAY 2 - Bench
Flat Bench
SLDL
V-Grip Pullups
Standing Calf Machine
DB Flys
DB Rows
Weighted Crunch Bench

DAY 3 - Dead
Deadlift
Close-Grip Bench
Leg Press
Calf Extensions
BB Curls
DB Shoulder Press
Rear DB Flys on Inc Bench
Crunches using Lat Pull Down Station(? maybe)

so, I put a lot of thought into this routine. what has worked, what i like, and have tried to spread all isolation/support lifts equally.

all lifts will be done in the sequence shown and with nothing but proper form.

will try the full body for 8 weeks and evaluate my progress with it vs. the 5/day split

current stats:

29 y/o
6'1
197lbs

Coke
10-24-2006, 03:51 AM
The 3 day split looks like a winner, well planned goals and diet makes them easier to obtain. Great to see you Alan!!

Roark
10-24-2006, 06:41 AM
what's up cocoa? back in the mix

felt good today, liking this full body

10/24/06

Oly Squat: 135 x 5, 185 x 5, 225 x 3, 275 x 3, 285 x 3, 225 x 5

Standing Military: 45 x 8, 95 x 3, 115 x 3, 145 x 3, 145 x 3

Pendlay Rows(OH Grip): 135 x 5, 185 x 5, 225 x 3, 245 x 3

Seated Calf: 90 x 5, 155 x 4, 165 x 4

DB French Press: 75 x 5, 100 x 8, 100 x 8

BB Shrugs: 225 x 5, 275 x 5, 315 x 5, 365 x 5

DB Curls: 45s x 5, 50s x 8

Cable Crunches: 120 x 10, 190 x 5, 190 x 5, 190 x 5, 190 x 5

Weight: 198.0

Happy with everything.

Plan to stick in the low rep ranges for the major lifts.

Hope to hit new highs on everything going into my 30th bday in Feb.

Coke
10-25-2006, 05:31 AM
Staying in the low rep range is where it's at to speed up strength gains...the sky is the limit for you man.

Roark
10-26-2006, 06:05 AM
thanks for coming through coke. keep an eye. big things.

10/26/06

Flat Bench BB: 135 x 8, 185 x 3, 205 x 3, 225 x 3, 235 x 3, 240 x 3

SLDL: 135 x 8, 185 x 5, 225 x 5, 275 x 5

V-Grip Pull-Ups: BW x 4, +25 x 4, +25 x 4

Standing Calf Machine: 215 x 8, 275 x 8, 275 x 8

DB Flys: 40s x 6, 65s x 4, 70s x 6

DB Rows: 70 x 5, 85 x 5, 95 x5

Crunch Bench: 8, 40 x 6, 40 x 6, 40 x 6, 40 x 6

Weight: 199.2

Felt pretty good

Am trying to switch from coffee to caffeine pills. Took 400mg. Kinda felt weird. May see if 200mg will work on Sat.

240 felt pretty easy on the bench.

Happy with the effort.

Bodyweight is a little heavy as I had to attend a company lunch yesterday.

May have to do it again today. We'll see.

Coke
10-26-2006, 06:14 AM
Good job with this effort. You did nicely in the past but this is the new, no doubt you'll take it up several notches.

Clifford Gillmore
10-26-2006, 06:26 AM
Welcome back to J-land Roark, I hope this split works out well.


bottom line, i'll do my f'n DB flys if I want to. lol.

I laughed my ass off when I read that! I like your attitude to being stonger, your at a good weight and height atm gettting stronger while maintaining that will be a refreshing change of pace? Best of luck man.

Vita
10-26-2006, 09:52 AM
good solid workouts!

can't wait to see where you'll go strenghtwise!

Roark
10-28-2006, 06:14 AM
whoa

a few heads in here

coke- i can always count on you my man, risk - glad to see you again, vita-welcome

early to bed early to rise

saturday morning workouts

creeping while you're sleeping

10/28/06

Deadlift: 135 x 8, 185 x 5, 225 x 3, 275 x 3, 315 x 3, 335 x 3

Close-Grip Bench Press: 135 x 5, 185 x 5, 205 x 3, 210 x 2, 185 x 7

Leg Press: 180 x 8, 520 x 6, 540 x 6

Calf Extensions on Leg Press: 180 x 20, 180 x 20

BB Curls: 95 x 3, 115 x 6, 120 x 3

DB Shoulder Press: 50s x 5, 75s x 5, 75s x 5

Rear DB Flys Incline: 20s x 10, 20s x 10

Lat Pull Crunches: 60 x 10, 60 x 10

Weight: 196.8

Few Notes:

first time i've done conventional deads in a year or so. going to read up and keep an eye on form. 335 came up pretty easy.

elbows flared on my 210 set of close grips, could have nailed at least 3

leg press strength is much better when not done after sqauts, will go heavier next week

those damn calf extensions were the hardest sets to finish, hahaha, no.....really

i'm really liking these crunches using the lat pull station, lots of room to progressively load

nice bodyweight this am, striving to stay under 200 while increasing all numbers

alright, cheat day, yummy yummy

easy

Coke
10-29-2006, 06:56 AM
This is sweet dude, numbers are already moving up - :thumbup:

Clifford Gillmore
10-30-2006, 05:28 AM
Nice numbers for your weight at the moment bro, increasing them now would be sweet :)

Roark
10-31-2006, 06:24 AM
thanks fellas! i'm going to keep the pressure on, for sure.

lucky to make it in the gym this morning. allergies have been kicking, which in turn has caused my asthma to flare up. was at the doctor's yesterday till about 530pm getting breathing treatments. feel alot better today after they hooked me up with the meds.

anyway

worked hard in there this morning. it can be a challenge to stay focused through these workouts, as i have to hit every lift with force.

10/31/06

Oly Squat: 135 x 5, 185 x 5, 225 x 3, 275 x 3, 290 x 2, 290 x 2, 225 x 5

Standing Military: 45 x 8, 95 x 3, 115 x 3, 150 x 3, 150 x 3

Pendlay Rows(OH Grip): 135 x 5, 185 x 5, 225 x 3, 250 x 3

Seated Calf: 45 x 5, 90 x 5, 155 x 8, 165 x 8

DB French Press: 75 x 5, 100 x 8, 100 x 8

BB Shrugs: 225 x 5, 315 x 5, 365 x 5, 365 x 5

DB Curls: 45s x 5, 50s x 5, 55s x 5

Cable Crunches: 120 x 10, 190 x 8, 190 x 8, 190 x 8, 190 x 8

Weight: 200

yeah, 200 on the scale. still bloated from the weekend. need to run some metamucil or something to get things moving.

lifts felt good. squats were very nice. had some balance problems when i got 150 over my head. no biggie. abs are killing me atm.

happy with it.

Clifford Gillmore
10-31-2006, 06:40 AM
Superstrong Millis bro.

Coke
11-01-2006, 03:44 AM
Props for getting the session in Alan, you always manage to get a lot done while you're in the gym.

Roark
11-02-2006, 06:01 AM
morning gentleman, thanks for the support

felt pretty good in there this am. gym has been more packed lately, which isn't my favorite. try to just keep my head down and work.

11/2/06

Flat Bench BB: 135 x 8, 185 x 3, 205 x 3, 225 x 3, 245 x 2, 245 x 2, 185 x 10

SLDL: 135 x 8, 185 x 5, 225 x 5, 275 x 5, 275 x 5

V-Grip Pull-Ups: BW x 4, +27.5 x 4, +30 x 4

Standing Calf Machine: 215 x 8, 275 x 5, 295 x 5

DB Flys: 40s x 6, 65s x 6, 70s x 6

DB Rows: 70 x 5, 85 x 8, 95 x 8

Weight: 198.0

not too bad

could have gotten sets of 3 w/ 245 on the bench i'm pretty sure, will next week. felt real strong on the pull-ups. went to a dead hang on pretty much every rep.

diet has been 100% this week.

later

Coke
11-02-2006, 06:08 AM
...gym has been more packed lately, which isn't my favorite. try to just keep my head down and work...

No kidding, my friend who trains at another gym here in town does the same thing, all work and no eye contact.

The numbers are looking pretty good overall, nice workout.

Roark
11-04-2006, 06:48 AM
yeach coke, i'm all business in there

felt real good this morning

surprised, as i barely had 3K calories yesterday

exceeded what i had planned on a lot of lifts

11/4/06

Deadlift: 135 x 8, 185 x 5, 225 x 3, 275 x 3, 315 x 3, 355 x 3

Close-Grip Bench Press: 135 x 5, 185 x 3, 205 x 3, 215 x 3

Leg Press: 180 x 8, 520 x 3, 540 x 3, 580 x 8

Calf Extensions on Leg Press: 180 x 15, 200 x 20

BB Curls: 95 x 3, 120 x 4, 120 x 4

DB Shoulder Press: 50s x 5, 80s x 5, 80s x 5

Rear DB Flys Incline: 25s x 10, 25s x 10

Lat Pull Crunches: 60 x 10, 60 x 10

Weight: 195.8

really surprised how easy 215 was on the cgb

355 came off the floor pretty easy as well. actually, i've not d'led too much in the past, and that is the most i've put on the bar. will keep adding weight for the time being.

80 lb dbs on the shoulder press felt great, full rom on every rep

all in all, damn good effort i think

got a wild night ahead of me. i'm going to try to keep it together for the most part.

easy

Coke
11-04-2006, 05:22 PM
No doubt man, damn good effort indeed!!...throwing around sweet numbers all over the place.

Roark
11-08-2006, 05:59 AM
thanks for the support cocoa. numbers should only get better

felt strong in there this am, but not a whole lot of energy

11/8/06

Oly Squat: 135 x 8, 185 x 5, 225 x 5, 275 x 4, 295 x 2, 275 x 4, 225 x 5

Standing Military: 95 x 5, 115 x 2, 135 x 2, 155 x 2, 155 x 2, 135 x 5

Pendlay Rows(OH Grip): 135 x 5, 185 x 5, 225 x 5, 250 x 3

Weight: 196

cut it short in there this am

that last set of rows felt a little strain in the abdomen/groin, hopefully nothing of note

only plan on 2 w/o this week, i know i've been taxing my cns w/ the low reps lately

happy to get under that 295 on the squats. some old guy actually came up and told me "good job" after i knocked it out. hit a real nice depth on em for sure.

Coke
11-08-2006, 06:59 AM
Great job with the squats, take it easy on those rows though bro - ;)

Roark
11-11-2006, 06:45 AM
what's up cocoa? yeah, i will go back down to 225 on the rows next time

took it easy in there this am. cut out my leg & ab work to try and let the strain rest. hasn't really bothered me since it happened. although i did feel it a little bit on the db rows, so i cut those short.

11/11/06

Flat Bench BB: 135 x 8, 185 x 3, 205 x 3, 225 x 3, 245 x 3, 250 x 1, 250 x 1, 225 x 5

V-Grip Pull-Ups: BW x 4, +30 x 4, +30 x 4

Standing Calf Machine: 215 x 8, 275 x 8, 295 x 8

DB Flys: 40s x 6, 65s x 8, 70s x 8

DB Rows: 70 x 5, 90 x 8

Weight: 197.4

happy with the effort. hit 245 x 3. just did singles on 250. haven't had that much weight on me in a long while. the final set of 225 x 5 was real easy. probably the lightest 225 has ever felt to me.

went to a dead hang on every pull-up rep.

working some security today and tomorrow for a little extra paper. gotta keep busy.

Coke
11-11-2006, 06:49 AM
Baking some extra bread ain't never hurt nobody, lol...taking care of business with some heavy benching, fine session.

Roark
11-15-2006, 06:17 AM
thanks for coming through coke.

looks like this week will be another 2-day w/o week

been real busy at work and had to go in early to get things taken care of

today was all right

kinda got out of my rhythm as i had a crowd of people in my way as i wa trying to pull deadlifts. annoying as hell. had to do my 315 warmup twice beacuse they were interrupting me.

11/15/06

Deadlift: 135 x 8, 185 x 5, 225 x 3, 275 x 3, 315 x 3, 315 x 3, 365 x 3

Close-Grip Bench Press: 135 x 5, 185 x 5, 205 x 3, 215 x 3

Leg Press: 180 x 8, 540 x 3, 590 x 3(just wasn't feeling these today)

Calf Extensions on Leg Press: 200 x 20, 200 x 20

BB Curls: 95 x 3, 120 x 6, 120 x 4

DB Shoulder Press: 50s x 5, 80s x 5, 80s x 5

Rear DB Flys Incline: 25s x 10, 25s x 10

Lat Pull Crunches: 75 x 8, 75 x 8, 75 x 8

Weight: 196.8

not too bad. just pissed those folks took me out of my rythym on the deads.

all good.

Coke
11-15-2006, 06:22 AM
All is well that ends well, lol...nice job there with staying on track despite time restraints of late.

Roark
11-18-2006, 07:05 AM
good morning. thanks as always cocoa.

not bad this morning. felt a little tweak in my groin when i was doing the military presses, so i went light on the rows. also, did away with direct ab work.

nice to get under 300 on the squats. that's also the first time i've done 275 x 5.

11/18/06

Oly Squat: 135 x 5, 185 x 5, 225 x 5, 275 x 5, 300 x 1, 300 x 1, 225 x 5

Standing Military: 95 x 5, 115 x 3, 135 x 3, 155 x 2, 160 x 2, 135 x 6

Pendlay Rows(OH Grip): 135 x 15, 135 x 15

Seated Calf: 45 x 5, 90 x 5, 165 x 5, 165 x 5

DB French Press: 75 x 5, 100 x 5, 110 x 5

BB Shrugs: 225 x 5, 315 x 5, 365 x 5, 365 x 5

DB Curls: 45s x 5, 50s x 5, 55s x 5

Weight: 196.8

Still managing to keep my weight <200. diet was not that great this week. actually probably on the low side calorie wise. will try to tighten up next week. may look at upping calories, we'll see.

mickyjune26
11-18-2006, 07:55 AM
You've got some strong lifts here. Congrats on your squats. You must be eating enough to keep these strength increases. way to go!

Coke
11-18-2006, 05:23 PM
Good session dude, always nice volume of work.

Roark
11-21-2006, 06:10 AM
mickey, thanks very much. i'm trying to tweak my diet to allow for the gains while minimizing bodyfat. thanks for stopping through.

cocoa, always appreciate you checking in buddy

the session...

11/21/06

Flat Bench BB: 135 x 8, 185 x 3, 205 x 3, 225 x 3, 245 x 2, 250 x 2, 255 x 1, 225 x 6

SLDL: 135 x 10, 185 x 10, 225 x 10

V-Grip Pull-Ups: BW x 4, +30 x 5, +30 x 5

Standing Calf Machine: 215 x 8, 295 x 8, 295 x 8

DB Flys: 40s x 6, 70s x 8, 70s x 8

DB Rows: 70 x 10, 70 x 10

Weight: 198.8

happy with the effort

taking the methodical approach to upping the weight on the bench. no real struggle on any of the sets. 225 x 6 was very easy today. my plan is to up the weight each weak on the heavy set and try to work up to 225 x 10 on the de-load set. we'll see.

STILL having some issues with my abdomen area. pain was in a different spot today. not really in the hernia zone at all, more up and over to my right. that's good. still not doing any direct ab work just yet.

sacrificed weight for volume on the sldls and db rows.

and that's that

Coke
11-21-2006, 06:29 AM
Nice stuff with tweaking the bulking diet to enhance solid gains...pretty good workout effort bro.

Roark
11-23-2006, 06:03 AM
thanks cocoa. the diet has been kinda half-ass lately, but tis the season i guess.

gym closed at 8am today so i was able to sneak in before that and get a workout done

although i'm wondering why the hell i woke myself up at 6am on a holiday. hahaha.

not too bad this am. STILL some strain in the groin. felt it on the calf extensions oddly enough. kind of feels centered over the tendon(?) that runs down the front of my hip/pelvic bone. need to google that.

going to 1 x 3 on my heavy dead set instead of 3 x 1

185 x 10 on the close-grip is a new level for me i believe

here's the session

11/23/06

Deadlift: 135 x 5, 185 x 5, 225 x 3, 275 x 3, 315 x 3, 375 x 1, 375 x 1, 375 x 1

Close-Grip Bench Press: 135 x 5, 185 x 5, 205 x 3, 215 x 3, 185 x 10

Leg Press: 180 x 10, 360 x 10, 540 x 10

Calf Extensions on Leg Press: 200 x 20

DB Shoulder Press: 50s x 6, 80s x 6

Weight: 199.0

weight is a little high this morning. will get back to regular cals after today.

heading down the interstate to an old friend's house. we'll probably just go find some restaurant to grub at.

happy thanksgiving!

Coke
11-23-2006, 06:43 AM
The body is very interesting in how it handles things, it's sure to subside though bro, just give it time.

Super job with the deads and throughout, strong shoulder pressing.

KevinStarke
11-24-2006, 07:10 PM
Strong lifting all around man.

Roark
11-25-2006, 07:39 AM
thanks for stopping through cocoa & kevin

i think that my injury is a strained psoas, one of your hip flexors

didn't bother me today

today's workout was uninspired. i did add weight on squats and presses, but wasn't feeling good overall

shortened it to just three movements

11/25/06

Oly Squat: 135 x 8, 185 x 5, 225 x 3, 275 x 3, 300 x 1, 305 x 1, 305 x 1, 225 x 5

Standing Military: 95 x 3, 115 x 3, 135 x 3, 155 x 2, 165 x 1, 135 x 7

Pendlay Rows(OH Grip): 135 x 10, 185 x 10, 185 x 10

ehhh, at least i got in there

i'll hit em hard next week

KevinStarke
11-25-2006, 10:47 AM
Oly squats are great man, workout looks good to me despite you feeling uninspired.

Coke
11-27-2006, 04:34 AM
Good deal on being concise with the three movements, session doesn't look bad at all.

Roark
11-28-2006, 06:15 AM
cocoa & kevin, thanks for stopping through. nice to have two of the strongest cats on the board in my journal.

not too bad this morning. think i've developed a tolerance to the caffeine pills, will start taking 300mg instead of 200 from now on.

switched to romanian deadlifts instead of sldl's, my lower back has been hurting lately.

11/28/06

Flat Bench BB: 135 x 8, 185 x 3, 205 x 3, 225 x 3, 245 x 2, 255 x 1, 260 x 1, 225 x 7

RDL: 135 x 10, 185 x 10, 185 x 10

V-Grip Pull-Ups: BW x 4, +30 x 6, +30 x 5.5

Standing Calf Machine: 215 x 8, 295 x 10, 295 x 10

DB Flys: 40s x 6, 70s x 10, 70s x 10

DB Rows: 75 x 10, 75 x 10

Weight: 199.6

still feeling bloated from the holiday. diet has been on this week.

hit 260 on the bench, that's as high as i've ever gone. hitting 265 next week will be a PR. also 225 x 7 is my best. if i hit 225 x 8 next week that will also be a PR.

kevin, concentrated on bringing down slow and then exploding up.

Coke
11-28-2006, 09:57 AM
Man, you've got to let the caffeine pills go, lol - j/k, you know I mind my own business...great flat bench pr!!

KevinStarke
11-28-2006, 10:19 AM
Awesome benching man you'll definitelly nail a PR next time. Glad you're giving the slow decent a try man.

Roark
11-30-2006, 05:11 PM
what's up fellas, thanks for coming through

today was okay. not happy with my form on the deads. definitely feel like my lower back is rounding much more than it should be. pretty sure it's a felixibility issue. thinking about deferring to the plate-loaded deadlift thing they have. i don't know, i'm gonna be 30 here in a couple of months, not sure if it's worth it to risk my lower back.

thinking about stepping down the weight to a full-body 5 x 5 or maybe just going back to high reps for a while. i feel like i'm just ragged out from the high weight/low reps.

11/30/06

Deadlift: 135 x 5, 185 x 5, 225 x 3, 275 x 3, 315 x 3, 365 x 1, 385 x 1, 315 x 3(sumo)

Close-Grip Bench Press: 135 x 5, 185 x 5, 205 x 3, 205 x 3, 185 x 10

Leg Press: 180 x 10, 360 x 5, 540 x 5, 590 x 5

Calf Extensions on Leg Press: 200 x 10, 220 x 10, 240 x 10

BB Curls: 95 x 3, 120 x 6, 95 x 10

DB Shoulder Press: 50s x 6, 80s x 3, 85s x 3

Rear DB Flys Incline: 30s x 10, 30s x 10

Weight: 199.2

KevinStarke
11-30-2006, 05:14 PM
Interesting workout setup, strong pulling man.

Coke
12-01-2006, 04:42 AM
It's not a bad idea to change the routine around sometimes, the body needs that...nice numbers throughout.

Roark
12-04-2006, 06:09 AM
thanks for the comments guys

decided to change up the routine

have had some articles saved on my comp for a while and read through some this weekend.

decided on a "glenn pendlay 5 x 5"

http://www.geocities.com/elitemadcow1/5x5_Program/Periodized_5x5.htm

thinking about subbing another lift for deadlifts. i know that's hard to do. will have to decide by wednesday. may try the plate-loaded thing they have at the gym.

the squats were very easy, the bench was easy, the rows were a challenge. tried to make the rows dynamic, as the article called for

12/4/06

Oly Squats: 135 x 5, 185 x 5, 225 x 5, 225 x 5, 225 x 5, 225 x 5, 225 x 5

Bench Press: 135 x 5, 185 x 5, 195 x 5, 205 x 5, 215 x 5, 225 x 5

BB Rows: 135 x 5, 185 x 5, 195 x 5, 205 x 5, 215 x 5, 225 x 5

Weight: 199.2

Just plan on keeping the calories at 3000 or so. not really wanting to bulk. hopefully i can realize gains without caloric excess.

Coke
12-04-2006, 08:30 AM
You train very smartly with consistency while remaining flexible, wish you well on the new plan.

KevinStarke
12-04-2006, 11:48 AM
Oly squats and bench, interesting setup. Good weight all around man, still dont know how people row as much or more then they bench though.

Roark
12-06-2006, 06:29 AM
Cocoa - thank you buddy. just trying to make the right moves to see some gains in there.

Kevin - my row strength has increased alot faster than my bench strength. but i also am skeptical that i have been able to maintain a tight arch while doing them. may back off the weight next week, or maintain the same for another week.

man, this routine is a killer.

the deal for today was to back off of monday's squat number about 10%. then 5 x 5s w/ the other movements. lowered the weight bigtime on deads. concentrated on maintaining an arch the whole time as well as deweighting the load every rep. no touch and go.

militarys were a challenge. went to full extension on pullups, and about a 5 second dead hang on the last rep for each set. no half-steppin.

the session:

12/6/06

Oly Squats: 135 x 5, 185 x 5, 205 x 5, 205 x 5, 205 x 5, 205 x 5, 205 x 5

Deadlift: 135 x 5, 185 x 5, 225 x 5, 225 x 5, 225 x 5, 225 x 5, 225 x 5

Standing Military: 95 x 5, 115 x 5, 115 x 5, 115 x 5, 115 x 5, 115 x 5

Close-Grip Pullups: 5, 5, 5, 5, 5

Weight: 197.4

and that's that

Coke
12-06-2006, 07:08 AM
Beastly work on the 5 x 5 throughout, ace session.

Roark
12-08-2006, 06:32 AM
thanks cocoa

this 5 x 5 is some serious biz

the friday workout is a definite killer after the mon & wed ones

squats were okay. i saw my neighbor & talked to her for about 15min which got me out of the groove for the bench. 205 felt heavier than it should have.
took rows down to 185 and maintained form. a little calf work to round out.

the session:

12/8/06

Oly Squats: 135 x 5, 185 x 5, 205 x 5, 225 x 5, 235 x 5, 245 x 5, 255 x 5

Bench Press: 135 x 5, 185 x 5, 205 x 5, 205 x 5, 205 x 5, 205 x 5, 205 x 5

BB Rows: 135 x 5, 185 x 5, 185 x 5, 185 x 5, 185 x 5, 185 x 5

Calf Extensions: 90 x 10, 180 x 10, 200 x 10, 220 x 10

Weight: 197.4

i'm liking this workout. interested to see how week 2 goes w/ weight increases.

Coke
12-08-2006, 06:46 AM
The work definitely sparks interest, taking things up is always nice...looking to see the muscle gains from it all.

KevinStarke
12-08-2006, 10:31 AM
Awesome past couple workouts man lookin good.

Roark
12-11-2006, 07:25 AM
thanks for stopping through guys

i'm interested as well to see how my body reacts to this

this morning went really well. felt strong in there. the 230 set on the bench was pretty easy and had nice speed on all reps. squats felt good. worked on pushing knees out. kept the row weight the same as last week and concentrated on form and maintaining a tight arch.

the session:

12/11/06

Oly Squats: 135 x 5, 185 x 5, 235 x 5, 235 x 5, 235 x 5, 235 x 5, 235 x 5

Bench Press: 135 x 5, 190 x 5, 200 x 5, 210 x 5, 220 x 5, 230 x 5

BB Rows: 135 x 5, 185 x 5, 195 x 5, 205 x 5, 215 x 5, 225 x 5

Weight: 198.8

very happy with today

Coke
12-11-2006, 08:23 AM
I know you prefer to keep your weekends free and with this program it's more of a cinch, lol…good session bro.

KevinStarke
12-11-2006, 10:18 AM
Strong session man, great benching. Im curious about how your routine works I notice you work essentially full body with compound lifts every workout, is it working well so far?

Roark
12-11-2006, 10:58 AM
Strong session man, great benching. Im curious about how your routine works I notice you work essentially full body with compound lifts every workout, is it working well so far?

thanks kevin

i got it from here

http://www.geocities.com/elitemadcow1/5x5_Program/Periodized_5x5.htm

had the link saved in my favorites for a while and just got around to reading it when i wanted to change my routine

here's the setup for the first 4 weeks, the 1x5s being 5 x 5 working up to the heavy set

Monday
Squat 5x5
Bench 1x5
Row 1x5

Wednesday
Squat 5x5 (10-20% < than Monday)
Deadlift 5x5
Military or Incline 5x5
Pull-ups or Chins 5x5

Friday
Squat 1x5
Bench 5x5
Row 5x5

i like it so far

the test will be next week and the following as i am now at right about as strong as i've been in the past(but that was at about 220-230lb bodyweight vs 195-200 now)

i haven't had any serious strength gains since i originally cut that weight in the first half of 2005, although i was getting there in the past couple of months

i'm hoping this program will be the key that helps me break new ground in strength

KevinStarke
12-11-2006, 12:56 PM
Sounds good man, interested to see how it all turns out.

Roark
12-13-2006, 07:29 AM
alright

felt pretty good in there today

still having some pain in my lower right abdomen. i don't think it's a hernia. no bulge or anything. trying to google around and see what i can find. not planning on laying off the workouts in this critical time for me.

hit all lifts for today. deadlifts were super easy w/ the low weight.

kept the wed squat number the same, probably will throughout this workout cycle

pullups are a killer at the end.

12/13/06

Oly Squats: 135 x 5, 185 x 5, 205 x 5, 205 x 5, 205 x 5, 205 x 5, 205 x 5

Deadlift: 135 x 5, 185 x 5, 245 x 5, 245 x 5, 245 x 5, 245 x 5, 245 x 5

Standing Military: 95 x 5, 120 x 5, 120 x 5, 120 x 5, 120 x 5, 120 x 5

Close-Grip Pullups: +10 x 5, +10 x 5, +10 x 5, +10 x 5, +10 x 5

Weight: 196.8

KevinStarke
12-13-2006, 11:58 AM
Nice volume, solid workout Roark.

Coke
12-13-2006, 12:08 PM
Super stuff with 5 x 5 repeatedly, almost time for some pics bro, lol.

Roark
12-15-2006, 07:48 AM
thanks guys

pics cocoa? we'll see. not too much different really, same size but getting stronger.

squats were pretty easy. last set was kinda tough.

bench was easy, even did 7 on the last set just for kicks.

now, the bb rows, whatever the cause of the pain in my abdomen area is, the rows aggravate it. will switch to underhand lat pulldowns or cable rows next week. not optimal, but want to protect myself. still no bulge, so i don't think it's a hernia. damn i hope not.

12/15/06

Oly Squats: 135 x 5, 185 x 5, 225 x 5, 235 x 5, 245 x 5, 255 x 5, 265 x 5

Bench Press: 135 x 8, 185 x 5, 210 x 5, 210 x 5, 210 x 5, 210 x 5, 210 x 7

BB Rows: 135 x 5, 195 x 5, 195 x 5(quit due to pain)

Weight: 199.0

got the day off today. company christmas party tonight. don't plan on drinking........we'll see.

Coke
12-15-2006, 11:48 AM
Playing it smart is the way to go...my friend at the gym told me the other day that bb rows gave him a hernia - hopefully that won't happen to you. Handled the session very well man, those are some solid squats.

Roark
12-18-2006, 06:03 AM
what's up cocoa. yeah, trying to play it safe. the pain moves around alot, today i felt it more in my psoas. i am cutting out bb rows & deads this week to rest the area. replaced bb rows w/ UH cable rows today. not bad imo.

very happy with today's effort.

i nailed 235 x 5 on the bench. this ties my PR for a set of 5, but that was at about 25lbs heavier bodyweight. no spotter, all clean reps.

12/18/06

Oly Squats: 135 x 5, 185 x 5, 245 x 5, 245 x 5, 245 x 5, 245 x 5, 245 x 5

Bench Press: 135 x 5, 195 x 5, 205 x 5, 215 x 5, 225 x 5, 235 x 5

UH Cable Rows: 120 x 5, 180 x 5, 190 x 5, 200 x 5, 210 x 5, 220 x 5

Weight: 198.8

this 5 x 5 is really doing the trick for me.

KevinStarke
12-18-2006, 11:45 AM
congrats on matching the old PR man session looks great.

Coke
12-19-2006, 04:25 AM
...this 5 x 5 is really doing the trick for me.

No doubt man...if I must say so again myself, the shiat is looking sweet!!

Roark
12-20-2006, 06:06 AM
thanks guys, i'm trying to reach that new level

gonna keep this scheme for a while

today was a little different

have had knee pain, so i dropped my wed/light squats

and due to the addomen/groin pain i dropped the deads for this week

subbed in bb shrugs, not aperfect replacement i know, but it's something

hit everything as i had planned

12/20/06

BB Rows: 135 x 5, 185 x 5, 225 x 5, 275 x 5, 275 x 5, 275 x 5, 275 x 5, 275 x 5

Standing Military: 95 x 5, 125 x 5, 125 x 5, 125 x 5, 125 x 5, 125 x 5

Close-Grip Pullups: 3, +15 x 5, +15 x 5, +15 x 5, +15 x 5, +15 x 5

Weight: 198.6

not too bad

Coke
12-20-2006, 07:04 AM
Real fine job on all three movements Alan.

Roark
12-22-2006, 05:29 AM
good morning

i'm taking off a week starting this past wednesday

will be back in the gym next wednesday

until then, merry christmas to all

Roark
12-27-2006, 07:09 AM
alright, back in the gym

felt good today

got an ipod shuffle from my foks for christmas, so now i can further get into my zone while lifting

hit my goals on squat & bench for today. the 275 squat set was a challenge.

215 on bench was fairly easy.

subbed underhand lat pulls for bb rows. my psoas is still feeling really strained.

12/27/06

Oly Squats: 135 x 5, 185 x 5, 225 x 5, 235 x 5, 245 x 5, 255 x 5, 275 x 5

Bench Press: 135 x 8, 185 x 5, 215 x 5, 215 x 5, 215 x 5, 215 x 5, 215 x 5

UH Lat Pulls: 135 x 8, 210 x 5, 210 x 5, 210 x 5, 210 x 5, 210 x 5

Weight: 200.6

weight is a little heavy coming back from break. grandmas collard greens, ham, & chocolate pie will do that to you though. hahaha.

workouts will not be on my normal schedule for the next couple of weeks.

flying to vegas on saturday. going to see UFC 66 and to get my filet mignon & liquor drink on.

oh yeah. good times.

KevinStarke
12-27-2006, 12:17 PM
Good to see yout back at it man hope you had a good Holiday. Strength looks pretty solid man and thats sick that your going to see UFC 66, that'll definitelly be fun.

Coke
12-28-2006, 05:13 AM
Great work with the basic 3 movements dude...having music in the mix while training is shiznit.

Have a super time in Vegas, the UFC66 is looking to be one of the better ones, especially the main bout.

Roark
12-29-2006, 06:36 AM
i appreciate you coming through w/ support fellas

you know that i stay consistent and never a half step

hit all goals for today.

was actually surprised i hit all sets with the militaries.

pullups were hard as well.

kept w/ subbing bb shrugs for deads for the time being. the week off has seemed to help the strain in my groin area.

dropped friday squats to rest my knee going into the new year.

12/29/06

BB Shrugs: 135 x 5, 185 x 5, 225 x 5, 295 x 5, 295 x 5, 295 x 5, 295 x 5, 295 x 5

Standing Military: 95 x 5, 115 x 3, 130 x 5, 130 x 5, 130 x 5, 130 x 5, 130 x 5

Close-Grip Pullups: 5, +20 x 5, +20 x 5, +20 x 5, +20 x 5, +20 x 5

Weight: 196.4

have been eating under maintenance this week to compensate for last weekend and this upcoming weekend

definitely plan on having a great time in vegas. very excited to be in the mix for the ufc & nye as well.

going out there solo. that's how i like it. much more of an adventure that way.

have a very happy new year fellas and we'll get back at this thing in the '07

Coke
12-29-2006, 10:20 AM
Wish you the best this 2007 Alan, you are one of the finer cats around.

Roark
01-05-2007, 06:06 AM
what's up cocoa

finally got back in teh gym today

the trip to vegas was a blast, but the drinking and travelling takes a toll

just did an all-around in there today. was a little weak, but that was expected

the plan going forward:

on monday i will start a new cycle of the 5x5 routine to last 8 weeks

will put my week 2 weights from last time at week 1

after that 8 weeks i plan a slow cut

if verything goes well, i should be breaking new ground in week 3

hopefully the week off didn't set me back too much

happy new year!

Roark
01-08-2007, 06:23 AM
good morning

happy to get the new cycle of 5 x 5 started. as stated before, putting week 2 weights from last time at week 1.

dropped the bb row weights from last cycle. really concentrating on form with these.

felt pretty good in there today. hopefully i can hit all weight goals for this cycle.

1/8/07

Oly Squats: 135 x 5, 185 x 5, 235 x 5, 235 x 5, 235 x 5, 235 x 5, 235 x 5

Bench Press: 135 x 5, 190 x 5, 200 x 5, 210 x 5, 220 x 5, 230 x 5

BB Rows: 135 x 5, 155 x 5, 165 x 5, 175 x 5, 185 x 5, 195 x 5

Seated Calf: 45 x 5, 90 x 5, 135 x 5

Weight: 198.6

am trying to get by with 2800 cals/day this time. hopefully that works out.

having some ringing in my ears from wearing the ipod. that's why i sold my last one. hopefully i don't have to discontinue use of it again.

Coke
01-08-2007, 06:33 AM
Good luck on this new training cycle, no doubt that you will make or even surpass all goals you've set forth.

Roark
01-10-2007, 06:11 AM
thanks cocoa. i will do my best to acheive this year.

i turn 30 in a few weeks, so the time is ripe to break new ground

nice workout this morning. everything went fairly easily.

wednesday is light squat day, thus the 205

1/10/07

Oly Squats: 135 x 5, 185 x 5, 205 x 5, 205 x 5, 205 x 5, 205 x 5, 205 x 5

Deadlift: 135 x 5, 185 x 5, 245 x 5, 245 x 5, 245 x 5, 245 x 5, 245 x 5

Standing Military: 95 x 5, 120 x 5, 120 x 5, 120 x 5, 120 x 5, 120 x 5

Close-Grip Pullups: +10 x 5, +10 x 5, +10 x 5, +10 x 5, +10 x 5

Weight: 197.4

diet has been 100% this week w/ 2800 cals/day. about a 40/30/30 split.

Coke
01-10-2007, 06:26 AM
The continuous sets with the 5 x 5 look sweet throughout dude.

mickyjune26
01-10-2007, 09:01 AM
way to go on the diet. sometimes that is harder than the lifts.

Solid 5 x 5s, man.

Roark
01-12-2007, 06:15 AM
cocoa & micky, thanks for coming through. i try to stay consistent and progressive in here.

well, today was a good workout, BUT, i had a return of the abdominal pain. it tweaked a little during the squats, but i could feel it pulse almost with each bb row rep.

so, i decided mid-workout to swap bb rows w/ t-bar rows. i hadn't done those in probably 5 years, so i wasn't even sure what weight to put on. turns out, i really like these. will continue with it next week. felt really nice to my back.

squats were extra heavy today. a real struggle.

bench was easy, did 7 reps on the last set just for kicks.

wondering if the diet is too low in cals and that's why i had trouble on squats. will let it ride next week and see waht happens.

1/12/07

Oly Squats: 135 x 5, 185 x 5, 225 x 5, 235 x 5, 245 x 5, 255 x 5, 265 x 5

Flat Bench: 135 x 8, 185 x 5, 210 x 5, 210 x 5, 210 x 5, 210 x 5, 210 x 7

BB Rows: 135 x 5, 165 x 5, 165 x 5(quit due to pain)

T-Bar Rows: 45 x 5, 90 x 5, 90 x 5, 90 x 5

Calf Extensions: 180 x 10, 200 x 10, 220 x 10

Weight: 197.2

so, a good week. i hit all goals. stayed 100% clean on diet

kinda worried about the abdomen pain, but still no bulge, so i don't think it's a hernia.

Coke
01-12-2007, 06:24 AM
Ab pain is horrid, I had that happen last spring and it was killer - hope it clears up soon...nice effort bro.

KevinStarke
01-12-2007, 08:56 AM
Workout looks real strong man, the ab pain must suck.

Roark
01-15-2007, 06:08 AM
what's up guys? thanks for coming through

yeah, the ab pain is a bitch. pretty non-existent to day. i really think the bb rows are the culprit.

well, kindofa disappointment today. i didn't hit 235 x 5 on the bench. i didn;t have a spot and didn't have the confidence to push the 5th rep. i KNOW i could have gotten it, just didn't have my mind right. as a punishment, i will have to repeat todays bench weight next monday.

first couple of 245 squat sets were challenging, but once i warmed up the last 3 sets felt really good.

the t-bar rows are nice. can feel them from my lats to my traps.

1/15/07

Oly Squats: 135 x 5, 185 x 5, 245 x 5, 245 x 5, 245 x 5, 245 x 5, 245 x 5

Bench Press: 135 x 5, 195 x 5, 205 x 5, 215 x 5, 225 x 5, 235 x 4(suckage)

T-Bar Rows: 45 x 5, 90 x 5, 100 x 5, 110 x 5, 120 x 5, 130 x 5

Seated Calf: 45 x 5, 90 x 5, 135 x 5, 135 x 5

Weight: 198.7

not exactly happy w/ today, but will keep pushing on

Coke
01-15-2007, 06:42 AM
I give you tons of props for doing all that in one session...very smart way to take care of business.

Jeff Roark
01-15-2007, 10:34 AM
Roark huh? Don't see very many other Roarks on the weightlifting boards. Where are you located if you don't mind me asking? I am in Kentucky but I have traced my Roark lineage back to Ireland via Kentucky from Tennessee from Pennsylvania and then from Ireland. Just good to see such a fine blood line hitting the iron! By the way your workouts look solid.

KevinStarke
01-15-2007, 11:02 AM
Its just 1 rep, no big deal man. Strength is lookin good.

Roark
01-17-2007, 06:18 AM
Cocoa - thanks for the props my friend

Jeff Roark - don't want to disappoint you man, but i took the name form the Howard Roark character from ayn rand's "the fountainhead". good name nonetheless. thanks for stopping through.

Kevin - Yeah, I know, only one rep, but I hit 235 x 5 on my last 5 x 5 cycle so I know it's in me. Just disappointing. Will press ahead and move up to 240 next week regardless.

today was good. pretty intense trying to hit everything. definitely an endurance testers.

light squat day, so they were cake, really exploded out of the hole

deads felt nice

militaries were a challenge but nailed em

pullups were the hardest but hit em anyway

1/17/07

Oly Squats: 135 x 5, 185 x 5, 205 x 5, 205 x 5, 205 x 5, 205 x 5, 205 x 5

Deadlift: 135 x 5, 185 x 5, 225 x 3, 265 x 5, 265 x 5, 265 x 5, 265 x 5, 265 x 5

Standing Military: 95 x 5, 115 x 3, 125 x 5, 125 x 5, 125 x 5, 125 x 5, 125 x 5

Close-Grip Pullups: 3, +15 x 5, +15 x 5, +15 x 5, +15 x 5, +15 x 5

Weight: 198.2

been 100% on the diet this week. all good.

Coke
01-17-2007, 09:02 AM
Damned if U don't get right to it again with heavy work after skipping just a day - :thumbup: ...fine stuff as always.

sharkall2003
01-17-2007, 09:26 AM
Damn, that's a lot of sets of five. That's what I am doing for the most part right now and it's really working. Keep up the good work. Solid workout.

KevinStarke
01-17-2007, 10:39 AM
Exactly man just put it outta your mind and go for what you were gonna go for next. Session looks great man mad sets of 5.

Roark
01-19-2007, 07:20 AM
whoa, thanks for the support guys

things went well today

the squats were heavy, but i nailed them all

bench sets were pretty easy

t-bar rows were nice. keeping em fairly light and really working form.

next week is a big week for me in the gym. on the verge of new ground on bench and squat. we shall see.

1/19/07

Oly Squats: 135 x 5, 185 x 5, 225 x 5, 235 x 5, 245 x 5, 260 x 5, 275 x 5

Flat Bench: 135 x 8, 185 x 5, 215 x 5, 215 x 5, 215 x 5, 215 x 5, 215 x 6

T-Bar Rows: 45 x 5, 90 x 5, 105 x 5, 105 x 5, 105 x 5, 105 x 5, 105 x 5

Calf Extensions: 90 x 10, 180 x 10, 220 x 10, 220 x 10

Weight: 197.6

not bad

diet has been 100% this week. will get my cheat on tomorrow.

have a good weekend!

KevinStarke
01-19-2007, 09:45 AM
Strong workout and congrats on keeping your diet clean man, more willpower then me. Good luck next week.

Coke
01-19-2007, 09:53 AM
You always appear to be on the verge of new ground…holding on to some solid weight Alan.

Roark
01-22-2007, 06:30 AM
thanks for the continued support kevin & cocoa

i'm happy with today's effort.

squats felt very good

on the bench, i could have gotten 240 x 5, but didn't go for it. happy with the effort though

1/22/07

Oly Squats: 135 x 5, 185 x 5, 255 x 5, 255 x 5, 255 x 5, 255 x 5, 255 x 5

Bench Press: 135 x 5, 185 x 3, 200 x 5, 210 x 5, 220 x 5, 230 x 5, 240 x 4

T-Bar Rows: 45 x 5, 95 x 5, 105 x 5, 115 x 5, 125 x 5, 135 x 5

Seated Calf: 45 x 5, 90 x 5, 135 x 5, 135 x 5, 135 x 5

Weight: no weight today, really bloated form the weekend

Coke
01-22-2007, 09:41 AM
You should be pleased with the session bro, it was a good one...I truly appreciate your support as well!!

Roark
01-24-2007, 06:29 AM
cocoa, my man, always checking in on the sessions!

havign a little knee pain, so i dropped squats from today's workout and will most likely do so for friday as well

everything felt good, but all lifts were strenuous today

completed all sets though

1/24/07

Deadlift: 135 x 5, 185 x 5, 225 x 3, 285 x 5, 285 x 5, 285 x 5, 285 x 5, 285 x 5

Standing Military: 95 x 5, 115 x 3, 130 x 5, 130 x 5, 130 x 5, 130 x 5, 130 x 5

Close-Grip Pullups: 3, +20 x 5, +20 x 5, +20 x 5, +20 x 5, +20 x 5

Weight: 199.0

diet has been 100% this week, but weigt has remained a little on the high side

i was flipping through a lot of journals yesterday, and i came to the conclusion that for being the tall and lanky boy i am and for being natural as well as a week away from 30, i'm not doing too shabby

Coke
01-26-2007, 05:19 AM
Put forth a great effort there bro...hope the knee totally clears up for you.

Roark
01-26-2007, 05:58 AM
thanks cocoa!

going to proceed with caution with the knee. mild pain w/ certain daily movements. no swelling, so shouldn't be major. will probably take off next week as well from squats. i'm in this game for the long run, so i need to take care.

today felt really good. definitely a lot shorter affair with the squats missing.

this is a new pr for me on the 5 x 5. was able to pop 6 on the last set with not much problem.

getting used to the t-bars, 110 was extremely light today. did 10 on the last set.

1/26/07

Flat Bench: 135 x 8, 185 x 3, 205 x 3, 220 x 5, 220 x 5, 220 x 5, 220 x 5, 220 x 6

T-Bar Rows: 45 x 5, 90 x 5, 110 x 5, 110 x 5, 110 x 5, 110 x 5, 110 x 10

Weight: 197.8

had tons of energy today

have taken my eating up a notch.

Sun-Fri i will be having shakes for lunch and dinner. better for macros, better for my wallet, and just better overall. having a big salad every night as well.
i've gotten on the nitrean bus. i must say, it is a superior product imo.

still @ 2800/day. have a bit of bodyfat in the lower abs & love handle region stll, but not ready to limit calories anymore just yet.

work has been killing lately. you'd think with the insane amount of responsibility i have they'd pay me more.

from design, to project flow, to vendor oversight, to customer interface, to quality, to final documentation & drawings......all me

one day, one day it will all pay off

Coke
01-26-2007, 11:53 AM
No doubt the big payoff will come and deservedly so when it does, hang tough at work man.

The liquid meals can help do the trick for what you're after my friend.

Roark
01-29-2007, 05:54 AM
thanks cocoa!

this is my last week of 5 x 5, next week i move to 3 x 3

and, i'm happy to report that i nailed my final set of 5 on the flat bench. no spotter, all clean reps.

got 245 x 5 this morning, that's a PR, and it also negates the fact that i didn't hit my heavy set of 5 for the two previous weeks

laid off the squats again today. knee pain is barely noticeable, will resume squats with the light day on wednesday.

t-bar rows felt nice this morning.

1/29/07

Bench Press: 135 x 8, 185 x 5, 205 x 5, 215 x 5, 225 x 5, 235 x 5, 245 x 5

T-Bar Rows: 45 x 5, 100 x 5, 110 x 5, 120 x 5, 130 x 5, 140 x 5

Weight: 199.8

Coke
01-29-2007, 05:58 AM
Nice and concentrated effort with the t-bars and flat bench dude.

Roark
01-31-2007, 07:48 AM
thanks cocoa

today was a challenge

with the deadlifts, i fully deweighted them and stood up in between reps. definitely adds more to it.

militaries were tough, but hit them.

pullups were the easiest of the lot.

1/31/07

Deadlift: 135 x 5, 185 x 5, 225 x 3, 275 x 3, 300 x 5, 300 x 5, 300 x 5, 300 x 3

Standing Military: 95 x 5, 115 x 3, 135 x 5, 135 x 5, 135 x 5, 135 x 5, 135 x 5

Close-Grip Pullups: 3, +25 x 5, +25 x 5, +25 x 5, +25 x 5, +25 x 5

Weight: 197.2

been 100% on the diet this week. mainly shakes with veggies & almonds added.

TwiloMike
01-31-2007, 08:18 AM
Nice deads! You're the same weight as I am but you're way stronger.

Coke
02-01-2007, 04:33 AM
It's great your diet is on point...as far as the session is concerned, you made good and rose to the occasion.

Roark
02-02-2007, 05:24 AM
cocoa & mike - thanks for coming through and checking things out!

happy with today

this was the last week of my 5 x 5, next week i start the 3 x 3 section of the lifting cycle

i'm really happy thus far and have broken through strength plateaus that have plagued me for years

will start back on squats next week. knee has been feeling a lot better.

2/2/07

Flat Bench: 135 x 8, 185 x 5, 205 x 3, 225 x 5, 225 x 5, 225 x 5, 225 x 5, 225 x 5

T-Bar Rows: 45 x 5, 90 x 5, 120 x 5, 120 x 5, 120 x 5, 120 x 5, 120 x 10

Weight: 195.2

weigt was down noticeably this morning. looked very lean in the mirror.

well, i turn 30 tomorrow. i have to say i feel pretty good about it. i guess age is a relative thing, because i do not feel as old as i used to think 30 y/o people were.

i'm happy with my accomplishments thus far. i've done a good job in the past 5 years of making up for my reckless and drug-addled youth. i'm making strides physically & financially and may have an interesting job prospect coming my way later this year. the latter makes me even more happy with being single at 30, because i have nothing keeping me from pulling stakes and working overseas if things pan out.

got my best friend coming into town this afternoon and me and the fellas will do some good eating and drinking to celebrate the occasion.

be well

Coke
02-03-2007, 10:41 AM
Glad the knee has improved, getting back to the squats will really put you on dude.

:birthday: - this is your day, have a great time!!

Roark
02-05-2007, 10:45 AM
thanks cocoa! the birthday was fun. ate good as hell.

this week starts the 3 x 3 section of the lifting cycle.

the first week is a step down in intensity from the previous

added squats back. went light and widened my stance a good bit. i did have a little knee pain, but i will keep pressing and see how it responds.

2/5/07

Bench Press: 135 x 8, 185 x 5, 205 x 3, 225 x 3, 245 x 3

Full Squats: 135 x 5, 185 x 5, 225 x 3, 225 x 3, 225 x 3

Seated Calf: 45 x 5, 90 x 5, 135 x 8, 135 x 8

T-Bar Rows: 45 x 5, 90 x 3, 120 x 3, 140 x 3

Weight: 198.8

i'm stepping down the cals to 2600/day. we'll see how that works. going to try to start cutting very slowly.

Coke
02-05-2007, 10:57 AM
Moving right on into the next stage of the program, nice job bro.

Roark
02-07-2007, 05:53 AM
thanks cocoa, this week is going well so far

on the 3 x 3 portion, there's no wednesday squats, so that will helpm rest my knee

weights were relatively light today, so i concentrated on form and such

stood up fully b/w each deadlift rep, pause at the bottom of each military rep, and a 3-second dead hang in between each pullup rep

2/7/07

Deadlift: 135 x 5, 185 x 5, 225 x 3, 275 x 2, 300 x 3, 300 x 3, 300 x 3

Standing Military: 95 x 5, 115 x 3, 135 x 3, 135 x 3, 135 x 3

Close-Grip Pullups: 5, +25 x 3, +25 x 3, +25 x 3

Weight: 196.0

looks like the lower cals and better macros are fueling the weight loss

i'm pretty sure that 196 is the lightest i have been on a wednesday in a long time

we'll see if i can maintain progress with these changes

Coke
02-07-2007, 06:14 AM
Really putting things on lock Alan, good job with the diet and workouts.

Roark
02-09-2007, 06:48 AM
thanks cocoa

today was okay

the squats were tough, and i had some discomfort in the knee and ab region. i think i am going to drop the monday squats and just do them on friday to maintain some progress but not stress the knee too much.

bench was fine, did a little more than 3 on the last set. same with the rows.

2/9/07

Full Squats: 135 x 5, 185 x 5, 225 x 3, 245 x 3, 265 x 3

Flat Bench: 135 x 8, 185 x 5, 205 x 3, 225 x 3, 225 x 3, 225 x 6

T-Bar Rows: 45 x 5, 90 x 5, 120 x 3, 120 x 3, 120 x 10

Weight: 195.0

diet has been on 100% this week. looking forward to a little cheat action tomorrow.

Coke
02-10-2007, 07:36 AM
Good idea, give the knee more time to heal up before going full blast on the squats again...ace session.

Roark
02-12-2007, 06:03 AM
thanks cocoa!

i have 4 weeks left in this lifting cycle, then 1 week of rest. i've decided to forego squats and deads for those 5 weeks in hopes of letting my knee and abs fully heal. i think it's best for the long term. i think that just taking a week off here and there and not allowing myself to fully heal just prolongs the injury period.

this morning felt good. new PR on the bench.

added bb curls as an assistance. will be adding some assistance work going forward.

2/12/07

Bench Press: 135 x 8, 185 x 5, 200 x 3, 210 x 3, 230 x 3, 250 x 3, 225 x 8

T-Bar Rows: 45 x 5, 90 x 5, 100 x 3, 130 x 3, 150 x 3

Seated Calf: 45 x 5, 90 x 5, 145 x 5, 145 x 5, 145 x 5

BB Curls: 95 x 8, 95 x 8, 95 x 8

Weight: 198.8

Coke
02-12-2007, 11:38 AM
At least you're stepping away from the squats and deads for the right reasons...you know there are some folks who won't do either one of those movements at all, lol. Getting the pr on the bench is awesome.

hulkinout
02-12-2007, 11:48 AM
At least you're stepping away from the squats and deads for the right reasons...you know there are some folks who won't do either one of those movements at all, lol. Getting the pr on the bench is awesome.

It takes guts to admit to an injury, much less adjust your workout around it. I've made that mistake several times in the past myself, but never again.

Rest up, heal, you'll be even hyooooooooooger in the long run.

KevinStarke
02-12-2007, 12:30 PM
Strong benching man.

Roark
02-14-2007, 06:22 AM
cocao, kevin, hulk: thanks for coming through and giving support!

today went really well

felt strong on everything

as stated previously, i havae dropped deads & squats for the rest of this lifting cycle for injury reasons

i added bb shrugs in & dips for assistance

2/14/07

BB Shrugs: 135 x 8, 185 x 5, 225 x 8, 225 x 8, 225 x 8

Standing Military: 95 x 5, 115 x 3, 140 x 3, 140 x 3, 140 x 5

Close-Grip Pullups: 5, +30 x 3, +30 x 3, +30 x 5

Dips: 8, +25 x 8, +25 x 8, +25 x 8

Weight: 197.4

had an interesting conversation in the gym. this younger guy who i have seen for a long time came up to talk to me. he's pretty strong and very close to my build.

after a while he kind of, in a nice way, said he hadn't really seen me get any bigger and wondered what my goals were. he was very cool about it, but i explained to him my plans of getting lean and adding strength.

i guess it's a function of maturity, or vanity, but i just don't really have a desire to be "big" or seen by others as "big". in no way do i ever want to be 15% or above again, and plan to stay <12% going forward, hopefully <10% for some period this year. and i'm stronger now than i was at 225lbs.

dude was nice, and i'll probably chat with him again in there.

i asked him if he was familiar with groundskeeper willie from the simpsons. hahaha.

Coke
02-14-2007, 07:02 AM
Maintaining some nice numbers and even getting stronger while leaning out, good work dude.

Roark
02-16-2007, 05:55 AM
thanks cocoa!

today felt real good on everything

added some more assistance(close-grip bench & db flys). just going to keep them light. gave me a nice pump at the end of the workout.

i was only supposed to do 230 on the bench today, but decided to do 235 instead. went well.

did some high-rep calf work. going to just do seated untiol my knee is done resting.

and just to clarify, these t-bar rows i'm doing are on the chest supported plate-load thing using a wide grip

2/16/07

Flat Bench: 135 x 8, 185 x 5, 200 x 3, 215 x 3, 235 x 3, 235 x 3, 235 x 5

T-Bar Rows: 45 x 5, 90 x 5, 120 x 3, 140 x 3, 140 x 3, 140 x 3

Seated Calf: 45 x 5, 90 x 15, 90 x 12

Close-Grip Bench: 135 x 8, 135 x 8, 135 x 8

DB Flys: 45s x 8, 45s x 8, 45s x 8

Weight: 195.6

diet has been on 100% this week.

Coke
02-16-2007, 06:28 AM
That is the way my man, pushing for it more and more on the flat bench and in general.

Roark
02-19-2007, 06:00 AM
thanks cocoa!

this morning went well.

i chickened out on the 255 x 3 set. i know i could have gotten it. next week i will ask for a spot on my heavy set.

everything else felt great

2/19/07

Bench Press: 135 x 8, 185 x 3, 205 x 3, 215 x 3, 235 x 3, 255 x 2, 225 x 8

T-Bar Rows: 45 x 5, 90 x 5, 110 x 3, 140 x 3, 160 x 3

Seated Calf: 45 x 5, 90 x 5, 155 x 5, 155 x 5, 155 x 5

BB Curls: 95 x 8, 100 x 8, 100 x 8

Weight: 197.6

Coke
02-19-2007, 06:28 AM
Got a groove going on everything...see you stepped up a notch on your t-bars too.

Roark
02-21-2007, 05:53 AM
what's up cocoa. trying to step up all around man. trying.

today was good

intensity was very high. caffeine had me jumping.

finished everything in < 40 min.

i need to warm up more on standing milis. the first rep of 145 was the toughest.

added some hammer curls in for a little assistance

2/21/07

BB Shrugs: 135 x 8, 185 x 5, 245 x 8, 245 x 8, 245 x 8

Standing Military: 95 x 5, 125 x 3, 145 x 3, 145 x 3, 145 x 5

Close-Grip Pullups: 5, +35 x 3, +35 x 3, +35 x 5

DB Hammer Curls: 45s x 8, 45s x 8

Dips: +25 x 10, +25 x 10

Weight: 195.2

weoght is pretty low for a wednesday. been looking real lean in the mirror. meeting a buddy downtown for the mastodon show tomorrow night, so i'll be doign a little cheating. may just hit the sushi spot.

also, went to the doc yesterday abuot my knee. he just diagnosed me with tendonitis, so i may hit some light squats next week. we'll see.

Coke
02-21-2007, 06:00 AM
Wow man, at least you know the deal with the knee now and can proceed accordingly.

I think that the whole shoulder cavity seems to need more warming up and care in general. Nice session bro.

Roark
02-23-2007, 06:05 AM
you know i appreciate it coke!

man, they were lucky to see me in there this morning

had more drinks than i had planned to at the old heavy metal show. good times though and i was def sober driving home.

regardless, i hit everything as planned although energy was not optimal

2/23/07

Flat Bench: 135 x 8, 185 x 5, 200 x 3, 220 x 3, 240 x 3, 240 x 3, 240 x 3

T-Bar Rows: 45 x 5, 100 x 5, 150 x 3, 150 x 3, 150 x 3

Seated Calf: 45 x 5, 90 x 17, 90 x 15

Close-Grip Bench: 135 x 8, 155 x 8, 175 x 5

DB Flys: 50s x 8, 50s x 8

Weight: 194.2

well, even though i drank beer and ate sushi last night my weight still hit a new low. i ate mosly just sashimi, so the calls probably were less than my usual evening shake

whatever

weighing lighter and lifting heavier

yeah buddy

Coke
02-23-2007, 09:26 AM
...weighing lighter and lifting heavier...

Truly in effect mode with it, major props!! - :thumbup:

Roark
02-24-2007, 06:47 AM
here's a pic

front w/ abs flexed

Feb. 17, 195.2lb, 6'1.5", 30 y/o

Coke
02-24-2007, 07:44 AM
Good pic bro...didn't realize you had such height to fill in at damn near 6'2.

Roark
02-26-2007, 06:38 AM
thanks cocoa. yeah, i'm fairly tall w/ long arms. not the best genetics for heavy lifting

my diet was very off this weekend. i only weighed a bit over 195 this morning.

got a spot on the heavy bench set and failed on the 3rd rep about 4 inches off my chest

still pretty happy w/ the effort over all

2/26/07

Bench Press: 135 x 8, 185 x 3, 205 x 3, 220 x 3, 240 x 3, 260 x 2

T-Bar Rows: 45 x 5, 90 x 5, 115 x 3, 150 x 3, 170 x 3

Seated Calf: 45 x 5, 90 x 5, 135 x 5, 165 x 5, 165 x 5, 165 x 5

BB Curls: 95 x 8, 100 x 8, 105 x 7

Weight: 195.3

Coke
02-26-2007, 10:10 AM
Benching is taking off again, the steady climb with the numbers continues.

Roark
02-28-2007, 06:51 AM
thanks cocoa!

today i kind of condensed this weeks and next weeks weights into one because i will be missing next wednesday's workout

went good

real strict form on the militaries. kind of tweaked my back a little bit still though.

doing pullups w/ a 45 plate is fun

2/28/07

BB Shrugs: 135 x 8, 185 x 5, 225 x 5, 265 x 8, 275 x 8, 285 x 8

Standing Military: 95 x 5, 115 x 3, 135 x 3, 145 x 3, 150 x 3, 155 x 3

Close-Grip Pullups: 3, +20 x 3, +35 x 3, +40 x 3, +45 x 4

Dips: 8, +25 x 8, +45 x 10

DB Hammer Curls: 45s x 5, 50s x 5, 55s x 5

Weight: 194

Coke
02-28-2007, 11:21 AM
Do you have your own special belt to add the weights onto for your dips and pullups?...fine work throughout.

Roark
03-02-2007, 05:15 AM
what's up cocoa. the gym has a couple of the normal leather weight belts with chains attached to hold the plates

taking today off to rest my back.

have a good weekend!

Roark
03-05-2007, 05:45 AM
yuck

today was just not my day. everything felt extra heavy. not sure why, i rested and ate decent this weekend.

i had zero confidence going for 260 on bench. sucks, especially since this was my last heavy day on the 3 x 3 cycle. the old guy spotted me and told me my head was coming off he bench, he's right, have to read abuot that. i'm still not 100% convinced he's any type of lifting guru.

def feel like the break next week is good timing. i've certainly ragged my body & cns out by now.

may just go light thursday and then take the rest.

3/5/07

Bench Press: 135 x 8, 185 x 3, 205 x 3, 220 x 3, 240 x 3, 260 x 2

T-Bar Rows: 45 x 5, 90 x 5, 120 x 3, 160 x 3, 180 x 5

Seated Calf: 45 x 5, 90 x 5, 135 x 5, 175 x 5, 175 x 5, 175 x 5

BB Curls: 95 x 8, 100 x 8

Weight: 196.4

Coke
03-05-2007, 06:35 AM
Looking quite strong there although you weren't feelin it...great way to wind down before taking the break.

Roark
05-18-2007, 01:09 PM
just a journal update for posterity's sake

i've gotten back into training jiu-jitsu/submission grappling again

so, most of my energy is directed towards that w/ two full body workouts a week

hope to land at about 180-185 or so in the next two months

lean as i've ever been

also, finally got the abdomen pain(from october) checked by a doc. he couldn't find a hernia and said it was probably just a strained abdomen that i have never given enough time to fully heal

so, all is well

personally, i find grappling w/ lifting as a support system to be far more satisfying than strictly bodybuilding

hopefully will resume my muay thai sometime soon

Coke
05-20-2007, 08:55 AM
Glad to hear from you bro, things appear to be going super.