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Thread: Pump Up the Volume! A little big man's journal

  1. #1
    little BIG man
    Join Date
    Mar 2008
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    7

    Pump Up the Volume! A little big man's journal

    Hi all!
    I lift alone, so I figured I should post a journal for some extra motivation.
    The journal's called 'Pump Up the Volume' cos I'm just coming off of a 5x5 program (as described by madcow), which was fairly low volume. I never felt pushed, so I'm gonna lift some more .

    The 'little big man' refers to the fact that I'm 5'4", 170 lbs, and intend to stay below 175. However, I plan to stay as strong as anyone else!

    I'm interested in Oly lifting and have been trying to locate someone or somewhere that'll teach me the lifts. For now I'm gonna settle for movements that'll help me with Oly lifts later.

    I will squat 3 days a week.
    I will pull 3 days a week.
    I will press 3 days a week.

    Well, enough talking...
    On the zeroth day, God squatted.

    Lifting Journal

  2. #2
    little BIG man
    Join Date
    Mar 2008
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    03/10/08

    Poundage...SetsxReps

    Back Squat (warm up)
    135...1x10
    225...1x5
    Back Squat (work)
    265...1x5
    275...4x5

    Push Press
    135...2x3
    155...1x2 (failed one)
    155...3x3

    Pull-Ups
    BW...3x6

    Power Shrugs
    135...1x10
    185...1x7
    225...1x3 (bad idea)
    195...1x6

    Good Mornings
    95...1x10
    115...1x10
    135...1x10

    Pull-Throughs
    30...2x15



    My first session with so much work...and it was hell. My last set of squats was very suspect. I'm still gettin used to Push Presses & power shrugs (definitely need straps for these).
    Music was some Jackie Wilson & Chaka Khan

    P.S. I saw a couple guys doing a workout where they hold a 25lb plate in front of them, then twist it side-to-side like a steering wheel...i guess they're all about "functional" exercises, lol.
    On the zeroth day, God squatted.

    Lifting Journal

  3. #3
    little BIG man
    Join Date
    Mar 2008
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    7
    Wednesday
    3/12/08....."Light" Recovery Day

    So after reading through a couple other journals, I felt pathetically weak & inspired today. I took the day off from work to go see the dentist, so my energy was a little higher (though my gums are apparently infected).

    Weight...167.5 (yikes, a little too much weight loss for me. i'll make up for it tonight)

    Exercise
    Poundage...SetsxReps

    Pull ups
    BW...3x6

    Front Squat
    135...1x6
    185...1x5
    225...3x3

    One Arm DB Standing Press (no leg drive, each side separately)
    45...1x8
    55...2x6
    60...1x5

    Snatch Grip Deadlifts from 6" platform
    135...1x8
    135...1x6
    135...15 in 40 seconds (was aiming for 30 secs)

    RDLs
    135...3x10

    Side Bends (with DBs)
    55...2x10 (left)
    55...2x10 (right)

    Standing Sit Ups
    37.5...1x10
    42.5...2x10

    Got the Raised platform Snatch grip deadlifts idea from a Poliquin article. Good Lord, those are hard!
    Also, first time doing Standing Sit Ups...kept losing my balance, so I stuck with light weight.

    All in all, a pretty good workout. Listened to Black Uhuru the whole time...time to eat!
    On the zeroth day, God squatted.

    Lifting Journal

  4. #4
    little BIG man
    Join Date
    Mar 2008
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    FRIDAY
    03/14/2008

    Forgot my notebook today, will try to remember...

    Weight: 171 lbs

    Exercise
    Poundage...SetsxReps

    Warm up Squats
    135...1x10

    Speed Squats
    175...5x2 (8 seconds between sets)
    175...5x2 (5 seconds between sets)

    Push Press
    135...1x3
    155...1x2
    175...1x1 (fail)
    175...1x1
    185...1x1 (fail)
    185...1x1
    135...1x3

    Squat Cleans (practicing form)
    60 kg...5x3

    Front Squat Warm Up
    135...1x5

    Concentric Front Squats (from as low as possible)
    135...1x2
    185...1x2
    205...2x2

    Pull Ups
    BW...3x6

    Grip Work:
    pinching 3 10lb plates, holding 95lb dumbells

    So-so workout...the cleans drained my energy even though the weight was low. Also no music today
    On the zeroth day, God squatted.

    Lifting Journal

  5. #5
    little BIG man
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    MONDAY
    3/17/2008

    Weight - 169 lbs
    Had to work all weekend, so i didn't sleep & ate lots of fast food...
    felt like crap and, understandably, yesterday the bar felt like 200 lbs

    I did some squat jumps with the bar
    then I practiced some jump shrugs, cleans & strict presses with 40kg & 60kg. More cardio than anything else...
    I'll do my heavy squat training today (tuesday) instead

    Notes: I don't have any greater confidence in my clean form now than I did a month ago. I think I'll lay off til I find an actual coach or somebody who knows what they're doing.
    On the zeroth day, God squatted.

    Lifting Journal

  6. #6
    little BIG man
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    TUESDAY
    03/18/2008

    Weight: 174.5

    Squats
    135x8
    225x5
    275x5
    275x5
    275x5
    275x5
    275x4

    Push Press
    135x3

    One Arm Standing DB Press
    50x5
    60x4 (puny left hand), 60x5 (right hand)
    60x2 (LH), 60x3 RH)

    Pull Ups
    BWx6
    BWx6
    BWx6

    Good Mornings
    135x10
    135x10
    135x10

    Glute-ham-gastroc
    BWx3
    BWx3
    (did not realize how hard these were)

    Reverse hypers
    BWx15

    PreWO nutrition:
    2 scoops Muscle Milk, 2cups milk
    Stevie Wonder, Talking Book

    PostWO nutrition:
    Spicy Baconator, Coke Zero
    Two scoops Whey, one tsp sugar
    1/2 an episode of Dexter

    Notes:
    I don't know if it was the lack of sleep on the weekend, monday's light lifting, or if i've finally encountered this so-called 'overtraining', but i felt very weak. Between my squat sets, I would sit for 5-10 minutes panting & drinking water. My wrists & entire lower body were shot, I couldn't do my heavy push presses & did DB presses instead.
    I've realized my programming is bad & in the future I'll do heavy squats & heavy presses on separate days. I may even start benching again...
    On the zeroth day, God squatted.

    Lifting Journal

  7. #7
    little BIG man
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    SATURDAY
    03/29/2008

    Weight: 168

    I've been out the past wk and a 1/2 sick, and now I'm even weaker. I suppose not the worst thing in the world, as i haven't taken a break since Christmas. I've also changed the routine up a bit...call it an intermediate's ADD...and started benching again.

    Front Squat
    135x5
    185x5
    225x3
    225x3
    225x3

    Bench Press
    115x8
    135x8
    155x5
    165x4
    175x3
    175x3
    175x3
    185x3
    185x2

    Good Mornings
    135x10
    135x10
    135x10

    DB Lunges
    50(2)x10
    60(2)x10
    65(2)x10

    I had planned to do more, but my grip was failing me, and i was out of energy.
    On the zeroth day, God squatted.

    Lifting Journal

  8. #8
    little BIG man
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    TUESDAY
    04/01/2008

    Weight: 167

    Squat
    135x8
    225x5
    275x2
    295x2
    315x1
    Really disappointing...I was hoping for at least 315x2 if not x3, but the single barely made it

    DB Incline Bench Press
    65(2)x5
    65(2)x5

    Clean Pulls
    135x5x3

    Military Press
    95x5
    115x5
    135x1

    Dips
    BW+45x6
    BW+45x6

    Disappointing squat, press, even dips were unusually hard...but for now i'll blame my lack of progress in the on being sick.
    Last edited by Lockout; 04-02-2008 at 10:58 AM.
    On the zeroth day, God squatted.

    Lifting Journal

  9. #9
    little BIG man
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    THURSDAY
    04/03/2008

    Weight: 168

    Squat
    135x8
    225x6
    265x5
    275x4
    285x3
    275x4
    275x4

    Planned to do max bench but my shoulders were shot

    Standing Abs

    Squats were good, though I feel I need to sit back more while doing them. Unfortunately, on one of my last sets, the bar slipped of my back a little and i had to push it back onto the rack with my hands. My shoulder was in agony I couldn't do the max bench press I was planning to do..
    I don't feel any pain today, though, so I'll bench tomorrow instead.
    I feel this journal may be cursed...I was making progress before I started, I swear ...now, only illness & injury
    On the zeroth day, God squatted.

    Lifting Journal

  10. #10
    little BIG man
    Join Date
    Mar 2008
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    SATURDAY
    04/05/2008

    Weight: 167

    Bench Press
    135x6
    185x4
    185x4
    185x4
    185x4
    185x4

    Good Mornings
    135x10
    135x10
    135x10

    Glute-Ham-Gastroc Raise
    BWx5
    BWx5
    BWx5

    One Arm DB Bent Over Row
    65x6
    75x6
    75x6

    Squat
    135x6
    225x5
    225x5

    Triceps are on fire...and again having problems keeping the bar on my back during squatting.
    I'll start deadlifting again on Monday
    On the zeroth day, God squatted.

    Lifting Journal

  11. #11
    little BIG man
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    MONDAY
    04/07/2008

    Weight: 168

    Squat
    135x5
    225x5
    275x2
    305x5 ! Hell Yea...dancing around the gym

    Bench Press
    95x12
    155x5
    155x5

    Deadlift
    135x5
    225x5
    225x5
    275x3

    Sumo DL (trying these for the first time)
    135x10
    225x5
    275x1 (2nd one fail)

    Pull Ups
    BWx6
    BWx6
    BWx6

    Dips
    BWx5x10

    Feel very good about the 305x5 squat, especially since I could only get 315 up once last week. Not being sick helps, & my form was much better today. Sumo deadlifts didn't feel so bad, even though I'm not sure I'm doing them properly. I'll keep rotating them with conventional DLs.
    Triceps on my right arm starting to give me trouble though...
    On the zeroth day, God squatted.

    Lifting Journal

  12. #12
    little BIG man
    Join Date
    Mar 2008
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    Just to clarify my program for the next few weeks. I'd welcome any comments on it. I've been lifting seriously for about 4 months, and current maxes are:

    Squat - 325 (though today's 305x5 suggests I could beat this)
    Bench - 210x2
    Deadlift - 280x4

    My biggest weakness by far, is my grip. My back (lower & upper) could also use some work.
    Here's the plan (all % are from 1RM)

    Wed/Thu............Saturday............Monday
    Squat..............Bench...............Squat
    80-90%.............80-90%..............max
    5x5..................5x5.................Bench
    Bench..............Squat...............60-70%
    max................60-70%..............2x5
    .....................2x5....................Deadlift
    ...........................................somethin heavy
    grip work........post. chain work......dips
    abs...............lunges...................pullups


    I'll only deadlift every other week, substituting cleans & high snatch pulls in between DL weeks. I'll also do some additional grip work on Sundays.
    The assistance work is in italics. These will be done with light weight, usually for 8-10 reps.
    "max" can mean attempt 1RM, 2RM, or 3RM. I may sometimes substitute speed work on max day, if I am stalled, or feeling overtrained.
    On the zeroth day, God squatted.

    Lifting Journal

  13. #13
    little BIG man
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    Mar 2008
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    THURSDAY
    04/10/2008

    Weight: 168.5

    Had a protein shake before training that did not go down well. Session was productive, but very difficult.

    Bench Press
    135x6
    135x6
    185x3
    205x3
    meh, about what i expected. i hate my bench

    Squat (really didn't feel it today, but tried to stick it out)
    135x6
    225x5
    285x5
    285x5
    285x1 (lost the 2nd rep)
    275x5
    275x5
    185x8
    On the 3rd set, I started to GM the weight pretty badly and lost it...

    Weighted decline Sit-Ups
    BWx5
    BW+25 x5
    BW+25 x5
    BW+25 x5

    Deadlifts (for grip)
    For these, I wrapped a towel around the bar and put gloves on to simulate a 'fat bar', and held at the top for ~5 secs.
    Sumo style:
    135x5
    225 - 4 singles
    take off the towel, keep the gloves, Conventional style:
    225 - 4 singles

    DB static holds w. 100lbs

    Notes: I'm not sure if my back is getting stronger, or getting injured. I'll probably skip the posterior chain work on saturday.
    Last edited by Lockout; 04-10-2008 at 08:02 PM.
    On the zeroth day, God squatted.

    Lifting Journal

  14. #14
    little BIG man
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    SATURDAY
    04/12/2008

    Weight: 168 (morning)

    10 pullups to warm up
    Bench Press
    135x8
    185x5
    185x5
    185x5
    185x5
    155x8

    Squat
    135x10
    225x5
    225x5

    RDLs
    135x10
    135x8

    Pendlay Row (don't know why I did these)
    135x5
    135x5

    Notes: Pretty good. I'm trying to be patient with the bench.
    I also need to learn to just get out of the gym and not do countless pointless assistance movements.
    Last edited by Lockout; 04-12-2008 at 10:47 AM.
    On the zeroth day, God squatted.

    Lifting Journal

  15. #15
    little BIG man
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    MONDAY
    04/14/2008

    Weight: 170

    Squat
    135x8
    225x5
    275x3
    275x3
    Did NOT have it in me today. Perhaps not recovered from the soccer game i had on the weekend. I was gonna attempt some PRs but I felt that was just not gonna happen.

    At this point, a smart trainee would go home and come back strong tomorrow, but i'm a bonehead and tried to tough it out..

    Bench Press
    95x12
    135x7
    135x7
    135x7
    Using lower weight and really trying to arch my back and drive my heels into the ground.

    Deadlift (Conventional)
    135x5
    225x3
    275x1
    275x1
    295x1 (PR, I guess)

    245x3 (to knees)
    275x3 (to knees)

    Notes: I brought chalk to deadlift for the first time, & realized that my grip (though still weak) is not my limiting factor..i'm really weak off the floor.
    On the PR it took me like 5 seconds to break the ground, then the bar flew up...I'll keep working on the lower portion of movement for the next couple weeks to see if that'll help
    On the zeroth day, God squatted.

    Lifting Journal

  16. #16
    little BIG man
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    Mar 2008
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    WEDNESDAY..........High volume squats; Max Bench
    04/16/2008

    Weight: 170

    Got my Inzer belt in the mail yesterday. Ready to try it out. Also, left work early, so no reason to feel tired...no excuses today

    Bench Press
    135x6
    155x5
    185x4
    210x4 (PR)

    Squat
    135x8
    225x5
    275x5
    285x5
    295x4 (belted)
    285x4 poor form
    225x6 (belted). This was partly a back-off set, partly to get used to the belt.

    1 Arm DB Rows
    65x8
    75x6
    80x5

    Lunges
    95 (high reps) Mostly for recovery & stretching

    Pullthroughs
    low weight (high reps)

    Notes: Solid session. The belt actually threw me off a little. I felt tighter in the hole, but strange on the way up. I'm sure I'll feel more comfortable after a few more sets.
    My previous PR on the bench was 210x2. It's probably cheating for a novice lifter to mention PRs. After all, I get one almost every wk...but whatever...
    On the zeroth day, God squatted.

    Lifting Journal

  17. #17
    little BIG man
    Join Date
    Mar 2008
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    Internet's been down for a while, so I'll recap the last few workouts

    FRIDAY
    04/18/2008

    Finally found an Oly lifting club that's less than an hour away. The guys there aren't expert coaches or anything, but they know what they're doing and are pretty helpful. Gonna start coming here on Fridays....

    Did lots of reps with :
    Hang Cleans
    Hang Snatches
    Snatch Balances

    SATURDAY
    04/19/2008

    Weight: 168

    Squat
    135x8
    225x5
    225x5
    225x5

    Bench Press
    135x6
    190x5
    190x5
    190x5
    185x5
    135x8

    DL
    135x5
    225x3

    DL to knees
    275...5 singles

    Bench assistance was on the schedule...but that didn't happen

    MONDAY
    04/21/2008

    Weight: 172 (thanks to signori quizno, senorita chipotle, & five guys that i know)

    Squat
    135x8
    225x5
    305x3
    305x3
    305x3
    305x3
    305x3

    Bench Press
    135x4
    165x4
    195x3
    195x3
    195x3
    195x3
    165x8

    GHR
    BWx5
    BWx5
    BWx5

    Bent Over Rows
    95x8
    145x5
    145x5
    145x5

    Notes: Was dead tired when I got to the gym, so i'm glad i was able to make it through the 2-hr session. My shoulder likes to act up when i squat, which gives me problems in the bench...

    I'm changing my program again, so as to incorporate oly lifting on friday. To commemorate the 2nd page (which i should be on soon), i'll be living up to the title of the journal... Squatting four days a week, benching 3 days & DLing 3 days in addition to cleans & snatches. I'll see how long it takes for me to kill myself
    On the zeroth day, God squatted.

    Lifting Journal

  18. #18
    little BIG man
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    WEDNESDAY
    04/23/2008

    Weight: 171 lbs

    Sumo DL
    135x8
    225x5
    275...3 singles w. 20 second rest periods
    305...3 singles w. 20 second rest periods
    315x1 (PR)

    I don't know if it's just because this is the first time I've ever done DLs to start a workout, but it seems my Sumo pull is far better than Conventional. Even the PR wasn't that hard.

    Bench Press
    135x8
    185x4
    was going to attempt some sort of max, but that 185 was tougher than usual. Did some speed benching instead.
    95...6 sets of 3 with 15 second rest periods

    Squat
    135x8
    225x5
    245x4 (paused 3 secs at bottom)
    255x4 (paused 3 secs at bottom)
    255x4 (paused 3 secs at bottom)
    Killed my shoulders again while squatting.

    1 Arm DB Power Press
    55x2
    65x1***Right shoulder explodes***

    I don't understand my shoulder problems..the right one usually acts up when squatting, & sometimes when pressing, but the pain is gone by the next morning. I'm probably gonna start including some shoulder health exercises.
    On the zeroth day, God squatted.

    Lifting Journal

  19. #19
    Gamer/Lifter
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    South Korea
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    I will squat 3 days a week.
    I will pull 3 days a week.
    I will press 3 days a week.
    If ya mean 3 sessions a week you sir need to revautes your plan. I assure you such a plan will work in your dissfavor. Pretty soon you'll be feeling it and be burnt out. I'll tell you what you do

    Squat ocne a week
    Pull once a week (better be doing deads)
    Bench once or twice, I suggest once.

    An idea could be this
    Monday-Legs
    Tuesday-break or light cardio
    Wednesday-Bench
    Thursday-break or light cardio
    Friday-Bench
    Sat/Sun call it rest dude.

    Your muscles don't grow in the gym, they grow outside, so you gotta stay outside the gym.
    Last edited by Nik00117; 04-24-2008 at 11:39 AM.
    "It is the soldier, not the reporter who has given us the freedom of the press.
    "It is the soldier, not the poet, who has given us the freedom of speech.
    "It is the soldier, not the campus organizer, who gives us the freedom to demonstrate.
    "It is the soldier who salutes the flag, who serves beneath the flag, and whose coffin is draped by the flag, who allows the protester to burn the flag."

  20. #20
    little BIG man
    Join Date
    Mar 2008
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    7
    Thanks for the advice.
    I haven't really had any problems with squatting 3 times a wk though. Most powerlifters squat at least twice a week.
    Whether I squat 3 or 4 times a wk, I try to vary the volume and intensity of it so as not to overtrain.
    I'm also pretty flexible, so if I do begin to feel burned out (which hasn't happened yet), then I'll likely back off for a week or so.
    On the zeroth day, God squatted.

    Lifting Journal

  21. #21
    little BIG man
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    FRIDAY
    04-25-2008

    Did a crapload of hang power snatches, a few from the floor and ~five sets of light overhead squats. The weights were all light, since my form is too inconsistent now to worry about going heavy.
    The snatch, by the way, is the most awesome exercise anyone can do in the gym. Everyone should learn it.
    On the zeroth day, God squatted.

    Lifting Journal

  22. #22
    little BIG man
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    SATURDAY
    4-26-2008

    Wt: 171.5

    LIGHT DAY
    Squat
    135x8
    225x5
    225x5

    Bench Press
    95x10
    135x6
    135x6

    Deadlift (Sumo, I think I'm gonna stick with this.)
    135x8
    205x8 singles, short rest

    H-Rolls (trying these out)
    10x12
    10x15

    Notes: Felt pretty good. Think I'll try for a squat PR on Monday.
    On the zeroth day, God squatted.

    Lifting Journal

  23. #23
    little BIG man
    Join Date
    Mar 2008
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    MONDAY
    04-28-2008

    Wt: 170.5

    Had to wake up at 4 in the morning and was tired all day. Took a lot of caffeine during the workout.

    Squat - Heavy, hi volume
    135x10
    225x5
    275x3
    307.5x3
    307.5x3
    307.5x3
    307.5x3
    307.5x3

    Bench Press - Heavy, low volume
    95x8
    135x6
    185x3
    205x2
    220x2

    Sumo DL - Medium (these actually turned out to be pretty hard...cos of the squats i guess)
    135x10
    225x3
    275x4 singles with short (<30 seconds) rest
    275x4 singles with short (<30 seconds) rest

    Pull Ups
    BW 5x5

    20 KB (1 pood) swings superset with 10 DB (20 lbs) Lunges...2 rounds
    On the zeroth day, God squatted.

    Lifting Journal

  24. #24
    little BIG man
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    Mar 2008
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    TUESDAY
    04/30/2008

    Wt: 168

    Squat - Medium
    135x8
    225x8
    225x8
    225x8

    1 Arm DB Standing Press
    50x5
    60x4
    had to stop..right shoulder acting up again

    Triceps Pulldowns
    low weight, high reps

    Forgot to do abs..whoops!

    Notes: I had to work 23 hours the past couple of days, and will likely have to work late again today. The workouts haven't been that bad, but I doubt I can keep this up.
    No wonder so many Americans can't get in shape..work too much & leave no time for exercise. If I had a family, no way could I find time for powerlifting...much respect to those that compete and still take care of their families.
    Anyway, more squatting later, plus some benching if my shoulder is still alive.
    On the zeroth day, God squatted.

    Lifting Journal

  25. #25
    little BIG man
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    Mar 2008
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    Going back the past few workouts...

    WEDNESDAY
    04/30/2008

    Wt: 172 (but quite hungry)

    Squat
    135x6
    225x2...
    discomfort in left hip. If I were truly bad ass, i woulda kept going..but callin it quits was probably the right move

    Bench
    95x6
    135x6
    165x4
    195x4
    195x4
    195x4
    135x8

    Pendlay Rows
    95x8
    145x1....
    shoulda done chest-supported..hip problems again...hobbled out of the gym


    FRIDAY
    05/02/2008

    No problems with hip today
    Power Snatch + Overhead Squat
    worked up to 45 kg....did a crapload of sets (3 reps)

    Hang Snatches
    40 kg...another crapload of 3rep sets

    seriously, in all i easily did at least 50 snatches. Technique gettin a lot better.


    SATURDAY
    05/03/2008

    Wt: 171

    Bench
    95x8
    135x5

    95 + 50 lbs of chains at lockout
    x3,x3
    (speed sets)-- 7 sets of 3, with 30 secs rest in between sets
    First time benching with chains. I really like how it felt actually. Forced me to complete the reps & focus even at lockout.
    Normal Bench
    95x5
    135x5
    145x5

    Superset Pullups (BWx5) w. Dips (BWx10)
    3 sets

    Shoulder stuff


    SUNDAY
    05/04/2008

    Squat
    135x6
    225x5
    295x4, horrible set
    295x4, much better
    295x3, form horrible again...took too little rest betw. sets
    275x3, easy but left hip got cranky

    GHR
    BWx8,8,8

    Weighted Decline Sit-Ups
    BW+30 x10,10,10

    Haven't had any shoulder problems recently, but the hip is cause for concern, given i like to squat a lot. Saturday was the first training day i haven't squatted since December. I left the gym with an empty feeling inside
    On the zeroth day, God squatted.

    Lifting Journal

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