Hey guys, i've been lurking in this forum for a few days now, and decided to start posting a journal........ Here's a little backround.
I'm 23 years old, 5'9" and currently 185 lbs. I haven't seriously trained since Nov of '07 when i suffered a serious break in my right scaphoid (wrist) in a grappling tournament. At the time my numbers were raw,S/B/D, 450/365/495 all unofficial gym records, at a BW of 200-210. My wrist is nearly 100%, just still a lot of annoying pains, before my injury i was training with a top ranked powerlifter who really introduced me to powerlifting ( before then i was just basically training like a bodybuilder) I just started my regimen on the 8th, today marks the 4th day in, heres what my training is gonna look like, input is welcomed.
Squat days: Mon/Wed/Fri ( sounds like overkill i know)
I've decided to do the russian squat routine, which requires squatting 3x a week, with slightly less volume per day. Here's what it looks like
Wk 1, Day 1. 80% x 2 ( 6 sets)
Day 2. 80% x 3 (6 sets)
Day 3. 80% x 2 ( 6 sets)
Wk 2 Day 1 80% x 4 ( 6 sets)
Day 2 80% x 2 (6 sets)
Day 3 80% x 5 ( 6 sets)
So on ect... totaling 6 weeks, with weeks 4-6 upping the percentage gradually. I know I'm selling myself short with my 1RM guesstimate, at 315, i just don't want to kill myself trying to figure it out, so for now it's set at 315, im sure it's going to change as soon as i get warmed up. So here's What i did thus far.
2/9/09 SQ: 255x2/x2/x2/x2/x2/x2, afterwards i felt unsatisfied ( used to high volume bodybuilding) but i wanted to make sure i followed the program, and after all i WILL be squatting 3x a week ( eek ).
Bench Days: Thur/ Sat or Sun ( most likely sun for rest)
I'm going with a modified kenelly routine, here's what it looks like.
60% of your (1) rep max, 8 sets of 3, each week, go up %5, next week will be 65%, when you eventually reach 70% you will lower it to 6 sets of 3, 80% will be 3 sets of 3, 90% 2 sets of triples. After you complete your work set you do Close grips 2x5 1/2 distance rack lockouts 2x5, then 1/4 distance rack lockouts 2x5. Again i believe i estimated low, at my 1RM for the bench being 250, heres what it looked like.
2/8/09 BP: 150x3/x3/x3/x3/x3/x3/x3/x3, 245x2 ( i felt like i was just benching the bar so i went off the routine and tested my 1RM).
Close Grip 150x5/x5, 1/2 Lockouts 225x5/x5, 1/4 Lockouts 225x5/x5.
Deadlift Day: Tue
I'm gonna use Ed Coan's 10 week routine, which can be found here http://www.powerpage.net/coanphildead.html Once again i believe i estimated a little light at 315, didn't want to go higher with the DL being an easy workout to injure yourself on, and i haven't done a DL in over a year. He's what my workout looked like
2/10/09 DL: 255x2, Speed DL's 205x3/x3/x3/x3/x3/x3/x3/x3, Stiff Leg 185x8, Bent over rows 135x8, Arched back good mornings 135x8.
I'm about to do my squats for the day, so i'm sure i'll be posting the results here in a few hours.
Just completed my workout today, it was a short squat day....
Felt good, light weight, knees are starting to get sore though ( to be expected)
some light abs, hanging straps, ball crunches, ground crunches.
Figured i'd show you guys what i'm working with. Sorry i'm not very fluent with uploading pictures on forums
Good deal on getting back into it after the injury, off to a great start...liking the home gym.
Just completed todays Bench workout, was supposed to be 8x3 50% speeds, but i just couldn't justify pressing 125, i did 135, i also think that 50% of kenellys bench (maybe 350ish, not sure his raw max) is a much more difficult 50% for him than my 50% is for me.... so heres what it looked like
Speed Press Day: 135x3/x3/x3/x3/x3/x3/x3/x3 ( felt like i did nothing )
Over head tri press: 30+curl bar x15/x15/x15
I can't wait to get rolling into the heavier weights, it feels like im not doing anything at all so far.. although i have to admit, the 3x squat per week plus my two hockey games per week ( on average) has my legs pretty sore. Also i got bored in between sets and took a picture of my personal GNC in my basement
Thanks, tomorrow i'm going to take detailed pictures, my layout is a bit different now and i've added a few things.
Originally Posted by CoCoa
Hey, can anyone help? how do i upload pictures so that they appear large and on the actual page. Instead of the link?
Just completed my workout for the day, the 3rd squat day this week, had me pretty burnt out, a much welcomed 2 day rest from squats starts now. Here goes the workout
I took some more pictures of my gym, this time not with a cell phone, also took a video of one of the squat sets, just to check depth, i'll post after i figure out how hah.
Off to work, RonnyB
Well with valentines day today, i decided to take today off and have my bench day tomorrow ( i have it optional for sun or sat) but i want to keep myself motivated, my goal is to post EVERY DAY. So i'm gonna try to upload more of my home gym pictures, this time with an actual camera, not the cellphone.. and i'm going to attempt to post a vid of a form check for depth on a squat vid.
I need some horse stall mats, can't find them anywhere, i hate living in philly.
I apologize for all of the extra in the video, it was my first time using that thing.
Any input on the depth? Form? Hard to judge myself
Okay, Bench day is over, and i must say i love the new lifter feeling im getting, constantly sore. Heres the breakdown
Bench: 65%x3x8, ends up being 165x3/x3/x3/x3/x3/x3/x3/x3
Close grip: 155x5/x5/x5
3/4 distance pin press: 225x5
1/4 distance pin press: 275x5
Light Abs: Hanging Crunches/Leg raises, knees to elboes, x15/x15
Killer day on the bench, solid session man.
appreciate the comments
Originally Posted by CoCoa
I'm starting to second guess myself, this squat routine is simply brutal.. Has anyone ever had any experience with this russian squat routine? I have to admit i questioned a few of my reps for depth ( i'm usually good with depth). Heres the breakdown.
Decided to warm up, and i'll continue to do so with my knees getting sore.
Bar x 5/ 135 x 5/ 255 x 4/x4/x4/x4/x4/x4
The volume just doubled from week 1 to week 2, and before ya know it i'll be taking 270 for 5, hope i'll be ready for it. ( sounds so embarassing to be scared of 270 for 5) Can't wait to get back to where i was, then set PR's
Deadlift day today, i must say i want to deadlift more than once a week, i love the DL's
DL: 255 x 2/x2
Speed DLS: 205 x 3/x3/x3/x3/x3/x3/x3/x3
Stiff Legs: 185 x 8
Bent Over Rows: 135 x 12
Good Mornings 185 x 8
I've always been able to squat more than i could dead, i think i feel stronger now in the dead, granted im only handling 70 and 80% as of now, but i just feel strong with the DLS
Glad you're diggin the deads that way, good stuff.
Yet another squat day today, i did extra warmup to work on form
Squat: bar x 10/ 135 x 10 ATF/ 255 x 2/x2/x2/x2/x2/x2/x2/x2
Hanging ab straps: x20/x20/x20
My first set back, i got really sick today, wont be able to bench, im gonna try to sneak it in tomorrow before squat day
Well i was supposed to bench lastnight, but i was extremely sick. Tonight was supposed to be a squat day but i'm still too sick to squat so i've decided to postpone one of my squat days ( i squat 3x a week) and get my bench in today. Heres what it looked like
Speed BP: 145 x 3/x3/x3/x3/x3/x3/x3/x3
I decided to start JM pressing instead of tricep extensions, originally i used too much weight and had terrible form, i adjusted it to work on form as i went, i really felt the burn even with just the bar, i'm liking this exercise.
JM Press: 90 x 15/ Bar x 15/x20/x20/x20
My next squat day is set for monday, and i pretty much squat every other day..... with the exception of the 2 day rest between friday and monday, so if i'm feeling up to it tomorrow i'm going to squat.
Just completed a bench day
Bench: 175 x 3/x3/x3/x3/x3/x3
JM: 65 x 12/x16/x15
I'm not used to doing such little volume and little variety heh. The Weight feels really light, i'm half tempted to do a ME day and re-evaluated my projected max, but i'm just going to wait it out.