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Thread: Back To the Basics

  1. #1
    Senior Member Drew92's Avatar
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    Back To the Basics

    I am coming off of a about a month and a half lay off. My strength is down and I lost 8 pounds. My current weight is around 162lbs. All my perivious maxes are thrown out the window. I will be following somthing similar to Starting Strength to get my lifts back up.

    Basically

    A
    Squat: 3x5
    Bench: 3x5
    Deadlift: 3x5
    Back Lift: 2x
    Chest Lift: 2x

    B
    Squat: 3x5
    Military: 3x5
    Powercleans: ?
    Back Lift: 2x
    Shoulder Lift: 2x

    Each day may include any off the following groups: triceps-biceps-calves-abs-neck-forearms.

    Now this is how I plan on staying progressive on the big three at least past the point of the deloading stuff.

    Squat:
    1.Remove from A day.
    2. Add a Belt.
    3.

    Bench:
    1. Use legs and arch.
    2.

    Deadlift:
    1.Wider foot stance.
    2.Normal grip.
    3.Belt.
    Last edited by Drew92; 02-23-2010 at 03:36 PM.

  2. #2
    Senior Member Drew92's Avatar
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    Day 1

    Febuary 23rd 2010

    Squat: 3x5

    185x5
    185x5
    185x5

    I'm weak.

    Bench: 3x5
    165x5
    165x5
    165x9

    This was done with no legs or arch. Last set to failure.

    Deadlift: 3x5
    225x5
    225x5
    225x5

    This was done with middle fingers on rings and feet about four inches apart.

    More to come I have night school to go to to to catch up on credits.

  3. #3
    Senior Member Drew92's Avatar
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    today continued...

    Pull Ups: 2x
    bw x12
    bw x7+10lbs

    Dips: 2x
    bw x12
    bw x8+10lbs

    Skulls: 2x
    80x12
    80x12

    Ez Curls: 2x
    80x12
    80x12

    Calves: 2x
    135x25
    135x25

    I have a feeling I am going to be very sore tomorrow.

  4. #4
    Senior Member Drew92's Avatar
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    Day 4

    Workout 2

    Febuary 26th 2010

    Squat:
    3x5
    190x5
    190x5
    190x5

    My hamstrings were sore today. It actually hurt to sit down. Hopefully this will subside with consistency.

    Military Press:
    3x5
    100x5
    100x5
    100x9 Failure

    Powerclean: 3x3
    135x3
    135x3
    135x3

    Very poor form. These were done with basically straight legs. These make my bicep tendons hurt.

    Took a break to shovel the driveway.

    Seated Dumbbell Press:
    50x7
    50x5

    Dumbbell Rows: Straps
    50x12
    50x15

    Barbell Shrugs: Straps
    135x25
    135x20

    I would have no trouble holding the wights but I feel I can focus more on using my back muscles.

  5. #5
    WBB Team Captain Coke's Avatar
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    Good luck with it all man, no doubt you will be taking it to a whole new level this time out.

  6. #6
    Senior Member Drew92's Avatar
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    Day 8

    Workout 3

    March 1st 2010

    Squat:

    195x5
    195x5
    195x5

    Bench:
    175x5
    175x5
    175x9.9 I got stuck on the hook.

    Deadlift:
    265x2 Meh

    Dips:
    bw x12
    bw+40lbs x6

    Chin Ups:
    bw x12
    bw+20lbs x5

    Tomorrow I will get my accessory movements in.
    Last edited by Drew92; 03-01-2010 at 04:29 PM.

  7. #7
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    Quote Originally Posted by famous636 View Post
    Day 8

    Workout 3

    March 1st 2010

    Squat:

    195x5
    195x5
    195x5

    Bench:
    175x5
    175x5
    175x9.9 I got stuck on the hook.

    Deadlift:
    265x2 Meh

    Dips:
    bw x12
    bw+40lbs x6

    Chin Ups:
    bw x12
    bw+20lbs x5

    Tomorrow I will get my accessory movements in.
    nice man. I take it you're only including your working sets in here? The 40 pound increase might have been a bit much on deads.. keep up the good work though

  8. #8
    Senior Member Drew92's Avatar
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    Now that you mention it I went from 135 to 265. I was lazy, thanks for pointing that out. I will see how it goes next time.

  9. #9
    Senior Member Drew92's Avatar
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    Workout 4

    March 4th 2010

    Squat:

    200x5
    200x5
    200x5

    Ass to the grass.

    Military Press:
    110x5
    110x5
    110x5

    Very heavy.

    Powercleans:
    155x3
    155x3
    155x3

    Other notes:

    I have had shin splints for about a month now. It makes it a little tuff to get going. Today in gym we did jump ropes for about half an hour.(killer on the shins) I have night school, if I feel like doing any thing else I will tonight, if not I will do some extra shoulder and back work tomorrow in gym.

  10. #10
    powerlifter in training Liftersize's Avatar
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    good luck getting your gains back!
    Current Stats: 6'1 185
    Deadlift 480 Bench 280 Squat 365 Raw Total: 1,125
    Front Squat 295
    My New Journal!
    http://www.wannabebig.com/forums/sho...49#post2331749

  11. #11
    Senior Member Drew92's Avatar
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    Thanks bro! Beastly lifts for 6'1" 173lbs.

  12. #12
    WBB Team Captain Coke's Avatar
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    Nice job throughout bro.

  13. #13
    Senior Member Drew92's Avatar
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    March 5th 2010

    Workout at school.

    Some horizontal rowing machine:

    150x12
    185x8
    200x5

    Thick barbell curls:
    55x12
    65x12
    65x10

    Shoulder Press Machine:
    110x12
    110x10
    110x8

  14. #14
    Senior Member Drew92's Avatar
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    Workout 5

    March 7th 2010

    Squat:

    205x5
    205x5
    205x5

    Ass to the floor.

    Bench:
    185x5
    185x5
    185x6+2 Forced reps

    That was it for today. I'm thinking I need to add a shoulder/ chest lift on Military Press day. I had Incline Presses in mind. Tomorrow in gym I will do...

    Pulls Ups
    bw x ?
    bw x ?

    Decline Bench Machine
    2 sets

    Plate Loaded Pull Down
    2 sets

    Push Downs
    2 sets

    Curls
    2 sets

  15. #15
    UnTouchable 2kool's Avatar
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    i had wondered what happened to you. i didnt see you update your other journal in a long time. anyway good to see you back at it.
    I may have "Love" on my head, but i have Hate in my heart.

  16. #16
    WBB Team Captain Coke's Avatar
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    Session is looking solid dude.

  17. #17
    Senior Member Drew92's Avatar
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    Thanks guys.

    This is what I did today in gym...

    Chin Ups:
    bw x10
    bw x8
    bw x6

    Decline Chest Machine:
    6 plates x5
    6 plates x5
    6 plates x5

    Plate Loaded Lat Pull Down:
    180x10
    180x10
    180x10

    Who ever said machines aren't any good?

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