Drew's Journal

[Drew92]

December 24th

Cycle 1 Chest

Body Weight 165 lbs

Bench Press
45x10
135x5
175x3
205x8

Dips
bw x3
35x3
70x3
80x3

Incline Bench Press
135x3
155x2
185x1
205x2

Close Grip Bench: 16"
135x3
165x3
185x4

Skull Crushers
90x12
90x12

[Drew92]

December 25th

Cycle 1 Back

Deadlift
225x2
265x2
285x2
225x20 Straps

Pull Ups
bw x3
25x3
50x1

DBOR
50x15
50x15
50x15

Ez Curls
80x15
80x15
80x15

[Drew92]

December 26th

Cycle 1 Shoulders

Seated Press
45x8
95x6
135x8
115x8

SDBP
50x5 Belt
25x12
15x12

Shrugs: Overhand
135x30
135x30

DB Snatch
50x5
65x3
75x1

First time.

Lateral Raises
10x25
10x20
10x20

[Drew92]

December 28th

Cycle 1 Legs

Front Squat
95x3
135x2
165x2
185x1
205x1 Belt
215x0

Low Bar Squat: 12" Box
135x3
185x3
225x3 Belt
245x4

Calves
135x15
155x15

OLC
bw x15
bw x15

[Drew92]

December 30th

Cycle 2 Chest

Body Weight 167.8 lbs

Bench Press
135x5
185x3
205x1
225x4
235x1

Dips
bw x3
35x3
60x2
85x3

Incline Bench Press
135x3
165x3
195x1
210x2

Close Grip Bench: 16"
135x3
185x6

DB Bench
50x20
50x20

[Drew92]

December 31th

Cycle 2 Back

Deadlift
265x2 Straps
295x2
305x2
315x2

Pull Ups
bw x3
25x5
25x5
25x5

DBOR
75x12
75x12
75x12

Ez Curls
85x15
85x13
85x10

[Kiff]

Are your weights in LBS or are they in KG mate?

What program are you following?

How long have you been lifting.

Nice bench and deadlift work mate..... How come you go for straps instead of Chalk, sorry about all the questions just trying to learn

[Drew92]

January 1st

Cycle 2 Shoulders

Seated Press
95x5
135x2
145x2
155x3

SDBP
50x10
50x10
50x12

Shrugs
155x30

DB Snatch
50x3
65x1
75x1
85x1

Lateral Raise
15x20
15x20
15x20

[Drew92]

January 2nd

Cycle 2 Legs

Box Jumps: 36"
bw x3
bw x3
bw x3

Low Bar Squat: 12"
45x3
135x3
205x2
235x1 Belt
255x5

High Bar Paused Box Squat: 12"
135x3
175x3 Belt
195x3

DBSC
50x30
50x30

[Drew92]

Are your weights in LBS or are they in KG mate?

What program are you following?

How long have you been lifting.

Nice bench and deadlift work mate..... How come you go for straps instead of Chalk, sorry about all the questions just trying to learn

LBS, lol I wish they where in KG

As of right know I'm doing my own split. With rest days only as needed. I'm beginning to draw my own conclusion on the style of training I find effective for me.

Chest
Back
Shoulders
Legs

I have been lifting for a few years, I'm 18 right now. However I have never gone a full 6 months with out a huge set back or injury. In my first cycle all the weights for the big three were my new maxes.

I have been using straps only because I felt my right pec straining when pulling and I don't want to get injured over something that can be avoid. I suspect it has something to do with pulling a day after chest. However when I warm up I use a double overhand grip with plenty of chalk. I would rather not use them but for now its better than nothing.

[Kiff]

LBS, lol I wish they where in KG

As of right know I'm doing my own split. With rest days only as needed. I'm beginning to draw my own conclusion on the style of training I find effective for me.

Chest
Back
Shoulders
Legs

I have been lifting for a few years, I'm 18 right now. However I have never gone a full 6 months with out a huge set back or injury. In my first cycle all the weights for the big three were my new maxes.

I have been using straps only because I felt my right pec straining when pulling and I don't want to get injured over something that can be avoid. I suspect it has something to do with pulling a day after chest. However when I warm up I use a double overhand grip with plenty of chalk. I would rather not use them but for now its better than nothing.

Ever thought of using a hook grip?

How have your injuries come about is it in the gym or out of it in a sport? One key injury factor can be overtraining, i know there is a lot of debate on weither or not people overtrain but if your experiencing discomfort beyond DOMS then i would say you might need to cut back a bit?

With that split i am sure doing each one once a week should be enough? would you do more if you felt up to it?

Just interested mate not trying to criticise.

[Drew92]

Ever thought of using a hook grip?

How have your injuries come about is it in the gym or out of it in a sport? One key injury factor can be overtraining, i know there is a lot of debate on weither or not people overtrain but if your experiencing discomfort beyond DOMS then i would say you might need to cut back a bit?

With that split i am sure doing each one once a week should be enough? would you do more if you felt up to it?

Just interested mate not trying to criticise.

Yes I have tried a hook grip. The only problem I have with gripping the bar are my small hands lol

Well I've injured my lower back twice, to the point where I had to take a few months off both times. This is over the course of about 2 years. The first time I was just messing around in my basement gym and decided I should deadlift using the Ez curl bar without any warm up. Needless to say I should have stopped on the 3rd but continued onto a 5th rep. Then the other time was poor form on the seated press as well as rounding my lower back on box squats.

As it stands right now its working out to be once every six days. I am starting to not be a fan of a weekly routines with scheduled days. Why rest when you don't have to, why train when you don't want to.

[Kiff]

Y
As it stands right now its working out to be once every six days. I am starting to not be a fan of a weekly routines with scheduled days. Why rest when you don't have to, why train when you don't want to.

Well you have to do whatever works for you of course but sometimes you will be better in the gym after a day or so off no matter what you feel like.

It is your call mate you got to do whatever feel right for you, if it works then great but if your getting regular injuries at such a young age then that would worry me.

[Drew92]

January 3rd

Cycle 3 Chest

Body Weight 170 lbs

Bench Press
45x10
135x3
185x3
210x8

Dips
bw x3
bw+45x3
bw+90x3

Incline Bench Press
135x3
185x3
215x1

Close Grip Bench: 16"
135x3
175x2
205x1

[Drew92]

January 5th

Cycle 3 Back

Box Jumps: 36"
bw x3
bw x3
bw x3

Deadlifts
275x2 Straps
305x2
325x2
335x2

Pull Ups
bw x3
35x5
35x5
35x5

DBOR
75x12
75x12

Ez Curls
70x20
70x20

[chevelle2291]

FInally some younger guys are around here haha.

Strong deadlift and bench pressing Drew. Is that seated press barbell? Because it's fuking crazy strong.

[Drew92]

FInally some younger guys are around here haha.

Strong deadlift and bench pressing Drew. Is that seated press barbell? Because it's fuking crazy strong.

Yeah its a barbell, I've got to be honest though. Its not completely vertical. I was planning on taking some pictures anyway I'll try and get one up of my seated press position.

Yeah on my first cycle I deadlifted 285x2 and failed to get 305 of the ground after words. So in 11 days I put 50lbs on it. lol

[chevelle2291]

Yeah its a barbell, I've got to be honest though. Its not completely vertical. I was planning on taking some pictures anyway I'll try and get one up of my seated press position.

Yeah on my first cycle I deadlifted 285x2 and failed to get 305 of the ground after words. So in 11 days I put 50lbs on it. lol

Still strong pressing though. I can understand why you don't have it completely vertical. I've debated moving it to a very high incline before simply because I find the straight back position very uncomfortable.

Fuk pictures. Vids are where it's at man.

[Drew92]

January 6th

Cycle 3 Shoulders

Military Press
45x5
95x3
115x3 Belt
135x4

Incline Bench Press
135x3
175x3
185x8
205x4

Shrugs
135x15
185x15 Overhand
185x15 Straps

Lateral Raise
10x25
10x25
10x25

[Drew92]

January 8th

Cycle 3 Legs

Box Jumps: 36"
bw x3
bw x3
bw x3

Low Bar Squat: 12"
135x3
205x2
245x1 Belt
275x3

High Bar Paused Squat: 12"
135x2
185x2 Belt
205x2
215x2
225x2

OLC
bw x30
bw x30
bw x30

[Drew92]

Still strong pressing though. I can understand why you don't have it completely vertical. I've debated moving it to a very high incline before simply because I find the straight back position very uncomfortable.

Fuk pictures. Vids are where it's at man.

Its actually at the highest setting on my bench. Any higher I wouldn't be able to get it out of the rack. Anyway IMO I don't think I would ever do any 90 degree pressing any way. If you think about when you Military Press your back is at angle closer to that of a super high incline anyway.

[chevelle2291]

Its actually at the highest setting on my bench. Any higher I wouldn't be able to get it out of the rack. Anyway IMO I don't think I would ever do any 90 degree pressing any way. If you think about when you Military Press your back is at angle closer to that of a super high incline anyway.

Yes, but when you decrease the angle of the bench you then get MORE of an angle in your back, which allows at least some chest involvement. You work with what you have, though. Ever thought of just doing standing BB military?

[Drew92]

Yes, but when you decrease the angle of the bench you then get MORE of an angle in your back, which allows at least some chest involvement. You work with what you have, though. Ever thought of just doing standing BB military?

Yep, do them all the time.

[chevelle2291]

Your back still bothering you at all? Ever thought about doing some foam rolling for it? I injured my back last march and foam rolling damn near cured it.

Why the box jumps before squatting? I bet you'd be good for a 290-300 low bar squat without the box jumps.

[Drew92]

Your back still bothering you at all? Ever thought about doing some foam rolling for it? I injured my back last march and foam rolling damn near cured it.

Why the box jumps before squatting? I bet you'd be good for a 290-300 low bar squat without the box jumps.

Nope. I attribute those injuries to lack of knowledge and tight hamstrings. Since then I have begun to current those issues. I'll have to look into them.

I have never been a fan of warm ups in the cardio form, so I tried them out one day and was shocked at the results in had on my squatting. You might try it sometime. However I want to add that the 36" box is rather easy for me and is more of a warm up. Not saying I'm a beast jumper or anything but my whole idea behind doing them first is generate explosive power that I could carry into the squat and deadlift session following,