My basic journal!

[GoldenArrow]

Hello! I'm Alex, known here, MT, Uk-M, Aff Supps etc...

Basic story is got to a 200k dead a long while back, got a bulging disk so had to take some time off lifting heavy etc...Got it under control now, but need to improve my core strength and ability to hold an arch (without hyperkyphosis in lumbar spine). Want to hit my old max deadlift with just a belt and no 'supps', and the equivalent %ages of a 300/400/500 total, then hit the 3/4/5.

Anyway, 200k dead would equate to a 120 bench (easy, my best lift by far), and a 160 squat (verging on the unlikely for me, my worst lift). Looking to hit these figures before I do anything else. Weight now is 225lbs.

[GoldenArrow]

13/10/04

Back Squat - warm up then 120/3/3/3
Bentover row - 60/5, 70/3, 80/3, 80/3, 80/3
Bench Press - 60/5, 80/3, 100/3/3/3
Overhead Squat - 40/7/10/10 - Hurt left wrist quite a bit, first set not in groove
Plank - Full/30s, Left leg up/30s, Right leg up/30s, Full/45s

15/10/04

Deadlift - 60/5, 100/3, 120/3, 140/3, 160/3/3/3
Sumo Deadlift - 140/3/3 -
trying this out, feet about 40" apart, small ROM. Have a feeling I can pull more like this
Chins - 5/4/4 - Wide grip, pronated. I'm crap at these.
Military Press - 60/3, 70/3, 72.5/3/3 - Have a strain of right ant. delt.
Felt it a bit benching, and a lot more on military. Will keep an eye on it.
Tried to do hypers, but didnt have the blocks for the bench.

18/10/04

Back Squat - 60/5, 100/3, 120/3, 125/3/3/3.
Walkout & 1/4 squat - 160/3 <target squat weight.
Back Squat - 60/12
Bentover row - 60/5, 70/3, 80/3, 82.5/3/3 - last rep of two sets I used a bit of momentum.
Reverse Hyper/Ball situps (sset) - 10/10, 10/10, 10/10.
Plank - Full/30s, L up/30s, R up/30s>Full/30s

[Man of Steel]

That looks like quite a tough routine, alot of upper back work. How long have you been doing it and how's it coming along?

[GoldenArrow]

^^^ That's how long I've been doing it! Like I said I made great gains on Frankie's 5x5 and this is similarish... It's a PC exercise then a push and a pull each day, push and pull are split into horizontal and vertical. Beyond that just trying to make my abdominal area like a rock to prevent any further back problems.

[PikeKing]

how about adding in some oblique work? maybe swap one of your plank sessions for side planks?

[GoldenArrow]

Good plan, that's why we love you! :050: :050: :055: :061: :054:

What about side bends....instead or as well.....I'd say as well would be trying to do too much in one session though.

[PikeKing]

how about doing side planks and planks one day then do your reverse hypers, situps and then side bends on another

[GoldenArrow]

Makes sense Jim, I'll try that!

[PikeKing]

who the hell is jim?

[GoldenArrow]

That's you, remember? Joke about your avatar?.....Jim Carrey?.......no?

Ah well, worth a try..

Also, would you drop the standard hypers? I've read about them being good if you just use spinal flexion and extension, to train your muscles to return to an arch position under load. Similarly, they (whoever I read it off) recommended doing reverse hypers with an arch to practise keeping the arch while extending the hip.....thoughts?

[PikeKing]

i did remember really!

I would keep both hypers as for the rev hyper thing, I've not heard that before but sounds good

[GoldenArrow]

Either convincing sounding bollocks or a useful insight then!

I think it might have been Louie Simmons or t-mag I got it from. Glad I remembered it right it seems!

[GoldenArrow]

I will train sometime. What with talking to my mates girlfriend (who wants to **** me) about whether he is going to dump her for hours yesterday, and getting dumped by my girlfriend today, I've been.....shall we say, busy. I'm going to kick some iron ass tomorrow.

[GoldenArrow]

..or not.


23/10/04

Deadlift - 60/5, 100/3, 140/3, 160/3, 165/3/2.
Sumo Deadlift - 100/8/8.
Chins - 5/4/4/3
Military Press - 60/5, 70/3/3/2.
Plank - Full/30s, Left up/30s, Right up/26s.
Side Bends - 30k/8L8R/8L8R/8L8R.
Hypers - 10/8/8.

Deadlifts nearly killed me. Stuck some sumos in again but higher rep dynamic style.
Chins I was feeling my forearms burning, had to do an extra set to improve on last week. Military felt ok, but boy the bar was moving slow. Planks I was shaking within 5 seconds on every set, side bends ok, hypers hard. The pre/rehab stuff was hard in a cv way too, with minimal rest.

[GoldenArrow]

27/10/04

Back Squat - 60/5, 100/3, 125/3, 127.5/3, 130/3, 60/15
Bentover Row - 60/5, 70/3, 80/3/3/3 - Still jerking this on last rep.
Bench - 60/3, 80/2, 100/1, 110/1, 115/1, 120/1, 125/1 < 120k target 1RM achieved.
Side Plank - R. arm down/45s, L. arm down/45s.
Crunches - 12/10/8.
Reverse Hyper - 10/11/12

Squats were good. Neighbours would have heard a shout of "Out of the groove, dickhead!" As I GM'd up rep 2 at 125, but AOK apart from that. Concentrating on using glutes helped.
Row ok, not really progressing but trying not to cheat it up.
Feeling pretty strong so thought I'd go for the 1RM I knew I could get on bench, and got it.
Went through the motions on the other stuff. Not too sure about the reverse hypers. I was using a bench on blocks so could only get about 35deg of flexion, but my hams aren't much more flexible than that! Again concentrated on using glutes.

[GoldenArrow]

Umm....i suck. Didn't get round to training before wrestling friday and sat, then got some bruised ribs saturday. Will train tomorrow regardless.

[Mike]

Umm....i suck. Didn't get round to training before wrestling friday and sat, then got some bruised ribs saturday. Will train tomorrow regardless.

You big wrestler wimp.

[GoldenArrow]

I can hardly breathe, my ribs hurt to site up or stand...

Should be an interesting session!

[Mike]

I can hardly breathe, my ribs hurt to site up or stand...

Should be an interesting session!

Excuses...

[GoldenArrow]

Ow.

1/11/04

Deadlifts: 60/5, 100/5/5/5/5/5/5/5/5. 45 secs rest between sets.
Chins: 2. Really hurt. Called it a day.

[lil_jimmy]

Hi Alex,

Had a quick read of your journal. Im the same age as you and i think we have pretty similar stats, your a bit stronger though. My lifts are:

Bench = 112.5k
Squat = 160k
Deadlift= 195k

I would challenge you to a race to 1200lbs but you'll probably get there first :P

I'll be keeping an eye on this one...

Jimbo

[GoldenArrow]

I wouldn't put money on it, Ive cracked a couple of ribs....thus the no training mentioned for a while!

I'll be back soon though..

[lil_jimmy]

Brilliant, oops i mean, sh!t im sorry to hear about that man-gives me time to catch up!

Just take it easy and get plenty of rest.

Get well soon!

Jimbo

[GoldenArrow]

Whereabouts in London? (er...are you from...)

[Robert]

Howdya do that Al?

[lil_jimmy]

Whereabouts in London? (er...are you from...)

Im from Hounslow, but im currently renting a flat in London Bridge with friends.
I'll be moving back though next September-im beginning to run out of money!

Where are you from?

Jimbo

[GoldenArrow]

ealing.

and rob. check my sig carefully..

[GoldenArrow]

First hoping-I-don't-pop-my-ribs-back-out workout. Took it easyish.

15/11/04

Squats: 40/6, 100/10/10/10.
Bench Press: 60/10/10/10.
Close Grip Bench: 60/8/8.
Curls: 30/10/10/10

[Robert]

Getting better?

[GoldenArrow]

Yup. Ribs stopped randomly popping on friday, they must have kept knitting and then being knocked out again. Anyway they'd not done it for a while so I had a bit of a training session, and it went ok!

Doms from hell in legs/chest/ant.delt mainly today though!

[GoldenArrow]

17/11/04

Speed Deads: 60/2, 80/2/2/2/2/2/2/2/2/2/2 (10x2, 30secs timed rest)
Seated GM's: 60/6/6/6/6
Bentover Row: 60/8/8/8/8.

Deads were flying. It's a low weight, an easy clean for me, but I'm easing back in.
GM's felt odd. Going to read the technique tips again and make sure I was doing them right.
Rows ok, had to stop being so explosive after the first rep hit me right in the ribs.

[Robert]

Did I read that right? SEATED Goodmornings?

[GoldenArrow]

Yeah, just trying stuff out prior to starting my copyright 'Shoddy Westside Routine' !

[GoldenArrow]

Got a match tonight where I'll probably re break my ribs. Thought I'd better do something in the garage. so...

20/11/04

Tabata Front Squats: 40k. Best set 12, worst set 5 I think.

Killing my shoulders just holding the bar! Good fun, got that odd peaceful shaky feeling you get when killing yourself doing cardio.

[PikeKing]

Tabata Front Squats: 40k. Best set 12, worst set 5 I think.


you are a sick sick man

[GoldenArrow]

I will fit in well here... :D