Results 1 to 3 of 3

Thread: FPR's Power Journal

  1. #1
    WannabePLer fpr's Avatar
    Join Date
    Aug 2006
    Posts
    838

    FPR's Power Journal

    Decided to start one of these because I've been slacking the past few weeks.

    Goals: Currently Strength and Power
    However... once I join the AF ROTC, this coming Fall ('08), I will have to focus more on endurance and stamina. When this time gets closer I'll switch over to a Crossfit routine.

    Journal Start Stats: BW: 213lbs @ approx 15% body fat

    About me: 22 year old male, Sophomore in college.
    Where do I see myself in 3 years? Having completed my Bachelor's Degree and be an officer in the US AF.
    Unsure of my lifting goals, but would much rather concentrate on a PL'ing/Strength routine than a bodybuilding type. As of today I have been lifting for 8 months... I wouldn't call it hardcore or 100% dedicated lifting though.


    Current Routine: Bill Starr's 5x5 -- first session today 3/13/08

    ------------------------------------

    March 13, 2008

    ------------------------------------

    Squat

    135 lbs x 5 reps
    185 x 5
    225 x 5
    245 x 5
    255 x 5

    Note: I hope to get some videos up soon, but for the most part, I believe these are all ATF or at the very least parallel. Biggest problem I've noticed, is that I feel like I use my left leg more than my right when squatting. This could be because of a strain in my right hip, it has gotten much better as time has passed.

    Bench

    Bar (45 lbs) x 10 reps
    135 x 5
    155 x 5
    185 x 5
    205 x 5
    210 x 5

    Barbell Row

    Bar (45 lbs) x 10 reps
    65 x 5
    85 x 5
    105 x 5
    120 x 5
    135 x 5

    Note: I think these were at 90 degrees, as instructed. Anyone know of some good-form youtube videos for barbell rows?

    Weighted Situps

    ***At my gym the sit-up boards can be adjusted so that you have more of a decline by hooking them onto one of three rods. The top one is probably a 50 degree decline, Mid-level one probably about 35, and the lowest at maybe a 20 degree decline.***

    MID-LEVEL Decline
    25 reps +25lbs
    20 reps +25lbs

    LOWEST-LEVEL DECLINE
    25 reps + 10lbs
    25 reps + 10lbs

    Note: Situps definitely a weak-point

    ***Gym doesn't have anything (machine or equipment -- at least I think) to do weighted hypers on, any suggestions on an alternate exercise? Keep in mind, at this point my energy is pretty low from doing all of the above.

    So I did the "Hamtractor" (a machine) instead.... 210 lbs x 15 reps x 2 sets.

    Diet: too crappy to post right now, goal is to have a decent meal plan by Monday, eating out is also burning a hole in my pocket... when I do eat out it's usually "healthy" food, Boston Market, etc.

  2. #2
    WannabePLer fpr's Avatar
    Join Date
    Aug 2006
    Posts
    838
    ------------------------------------

    March 15, 2008

    ------------------------------------

    Squat

    135 lbs x 5 reps
    185 x 5
    225 x 5
    225 x 5

    Note: Not sure if I did these correctly today, I had difficulty figuring out what the instructions meant by "First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again". Did I do them according to the instructions correctly?

    Military Press
    Bar x 10
    65 lbs x 5 reps
    85 x 5
    95 x 5
    100 x 5

    Deadlift
    135 x 5
    185 x 5
    225 x 5
    275 x 5
    285 x 5

    Note: I did do one extra set... the 135's, figured that would be my warmup set. Do you think I should start the first "warm up" set lower than 135lbs, considering the program only calls for 4 sets?
    The only other issue I seem to have with deadlifts is that I feel like the left side of my body (particularly my left lat.) is getting worked harder than right. I am left-hand dominant, using a mixed grip -- left side is pronated, right side suppinated.

    I did 1 set of 6 chinups just for the heck of it on my way out of the gym. Need to do my 3 sets of regular sit-ups at home now, they closed at 8. I was able to do everything in under an hour, was pretty good, felt intense but short (volume). The deadlifts, exhausted me the most.

    For the sit-ups I'll be doing 3 sets of 50 reps, hands crossed over chest. -- completed -- exhausted!
    Last edited by fpr; 03-15-2008 at 08:56 PM.

  3. #3
    WannabePLer fpr's Avatar
    Join Date
    Aug 2006
    Posts
    838
    Terrible day today, didn't fall asleep till 4am this morning and then had to get up at 6:30am for work. Barely ate anything either. Got home and slept for about 3.5 hours then hit the gym, wasn't able to finish cause I didn't start lifting till about 10:20pm and the gym closes at 11pm. Just got done with squat and bench, will have to do the rest tomorrow. Squat went pretty well but bench was terrible, not sure if I was just winded from the squats or whether it was because I had a bad day, even 185 seemed heavy.

    ------------------------------------

    March 17, 2008

    ------------------------------------

    Squat

    135 lbs x 5 reps
    185 x 5
    225 x 5
    245 x 5
    260 x 3
    225 x 8

    Bench

    135 lbs x 5 reps
    155 x 5
    185 x 5
    205 x 5
    215 x 3
    185 x 8

    Need to do rows, weighted dips, bb curls, and tri extensions tomorrow.
    Last edited by fpr; 03-17-2008 at 10:45 PM.

Similar Threads

  1. Creation of a explosive Mofo!
    By Blitzforce in forum Member Online Journals
    Replies: 3612
    Last Post: 01-29-2010, 10:26 PM
  2. Computer Power Supply
    By Stephen Riddington in forum General Chat
    Replies: 29
    Last Post: 09-08-2004, 12:46 PM
  3. My Strength and Power Journal
    By Hercule in forum Member Online Journals
    Replies: 1
    Last Post: 06-04-2003, 02:32 PM
  4. Jiac's Journal
    By jiacstrap in forum Member Online Journals
    Replies: 4
    Last Post: 02-19-2003, 08:06 AM
  5. MonStar1023's 3rd NHE Journal
    By MonStar1023 in forum Member Online Journals
    Replies: 205
    Last Post: 04-12-2002, 08:04 AM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •