Seanp156

Upper/Lower, upper 2 times a week, lower 2 times a week. Each week up to C (so three in total) has different rest intervals and reps for each exercise.

Here's the basic template, but I changed a few minor exercises/added some stuff in...

onday – Upper:

Overhead Press
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Chinups
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

DB Decline Press
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Seated Cable Rows
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI


Wednesday – Lower:

Squats
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

SLDLs
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Lunges
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Situps
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI


Friday – Upper

Bench Press
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Yates' Rows
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Dips
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Pulldowns
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI


Sunday – Lower:

Deadlifts
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Split Squats
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Glute Ham Raises
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Hyperextensions
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

My Journal

DeadBolt

Heya shit head good work!

I'd suggest you get your bodyfat tested...most gyms will do it if you ask. They dont advertise it but they ussualy will do it for ya. And try to track your cals....good way of losing LBM if you dont watch out. Nothjing to crazy just a general guidline so you know where to cut down or increase ya know?

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

Today I do what others will not so thats tomorrow I can do what others cannot!

Seanp156

I asked my gym if they have calipers in their pro-shop (they have a ton of other stuff in there, so I figured they might) but they don't... They just referred me to some other place to get it tested... I forget how much it costs...

My Journal

Seanp156

Pretty good workout today overall...

Incline DB Press
65lbs x 2 sets x 6 reps
65lbs x 5 reps
60lbs x 5 reps - just wish I could've gotten the last rep on those last two sets... I attempted, but failed after about 2-3 inches of movement
60 sec RI's

BB Bent Rows (in between yates & normal BB Rows)
135lbs x 2 sets x 6 reps
145lbs x 5+1 reps
135lbs x 6 reps
60 sec RI's

Dips (pretty easy)
BW x 5 sets x 8 reps
60 sec RI's

Push Presses
95lbs x 3 reps
115lbs x 3 sets x 3 reps
125lbs x 0
125lbs x 0 I've gotten 137 consistently before, I guess I just wasn't focusing enough... On the second failure, I didn't rack it, I did it immediatly off the shoulders after the first failure...
~60 sec RI's

Lat Pulls (wide/medium pronated grip)
120lbs x 5 sets x 8 reps
60 sec RI's

15 mins stationary bike
10/20 resistance
random hill course
17.6 avg MPH
3.78 miles
~100 cals

stretch...

I talked to one of the trainers there who used to be a powerlifter. He gave me his card and got my #, so I might get him to train me for a powerlifting meet eventually.

My Journal

gwcaton

Powerlifting meet

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

Archangel

Lookin good BRother Sean, Powerlifting meet huh? GOOD STUFF!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Seanp156

Heh, nothing's really solid yet... just toying around w/ the idea.

My Journal

CowPimp

Nice battle scar there Sean. Looks like it's time to add some weight on your dips.

The only time it's bad to feel the burn is when you're peeing...

Belligerent Bovine badass
YouTube Videos

DeadBolt

Lookin good and I'm with pimp time for a dip belt!

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

Today I do what others will not so thats tomorrow I can do what others cannot!

Seanp156

Yeah, I'm kinda iffy with using the dip belt on 5x8 week though... Usually whenever I use a dip belt it's for the 4-6 range (of which I only have one week out of three that's a 5x5 week)... on 5x8 I'll only be able to add about 10lbs or so, so I'm not really sure if it's worth using.

My Journal

fufu

Powerlifting meet? 1337!! I'm also thinking of trying one but I'm kind of scared of the idea.

fufu's 1337 Journal

Your diet will set you free.

Seanp156

Heh, why scared of the idea?

My Journal

WantItBad

where you looking to do the comp?

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

Seanp156

No idea yet, some place local for sure.
I did a quick search for comps yesterday, and the only one I could find here was at Ohio State University, which would be great, but it's for April 15th .

My Journal

WantItBad

there is one sometime in october i think b/c me and squaggle are looking to do that one

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

Seanp156

Hmm, where is it?

My Journal

WantItBad

somewhere in OH....i'll try and find where

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

Seanp156

Ah, nice. I forgot Squaggle lives in OH as well.

Anyway, I'm thinking I might take tomorrow off from training... Depends how I feel... I'm just feelin a little tired/run down physically... It might be time to take a week off, but then again I might just take tomorrow off...

My Journal

DeadBolt

Listen to the body bud....

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

Today I do what others will not so thats tomorrow I can do what others cannot!

Seanp156

Yep, yep... The only "downside" is if I take a week off, I'll be tempted to dump my current split and go on Westside again... And if I do that, I might be tempted to stop cutting too...

Ah, maybe I'll just take the week off, go with my upper/lower for abour 3 more weeks, then switch to Westside, and still cut.

I'm just... really looking forward to fall, when I can eat eggs & cheese on whole wheat bread, bagels and PB, and not feel bad about it

My Journal

CowPimp

10 pounds is 10 pounds man! Fuck it, you can hold that between your feet. I hold it between my feet always. It feels better than using a belt, although I have access to one now.

The only time it's bad to feel the burn is when you're peeing...

Belligerent Bovine badass
YouTube Videos

Seanp156

Hmmm, how do you get in position with your feet put together? The dip station we have, the feet bars are right under the hand bars...

My Journal

CowPimp

I stand in the station with the dumbbell resting on my feet. The head of the dumbbell is on my toes, and the rear end is behind my ankles. Then I just jump up into postition and curl my legs up. So, the bar portion of the dumbbell is pointing vertically and sitting in between my ankles.

The only time it's bad to feel the burn is when you're peeing...

Belligerent Bovine badass
YouTube Videos

b_reed23

Okay...fair is fair...I finally visited your journal again, and you know what?? I'm impressed!

My Journal!

Seanp156

Heh, thank ya.

Hmm, maybe I'll give it a try.


Ok, well I didn't workout yesterday, and I think it was for the better, but I most likely will on friday unless I feel like absolute crap...

Anyway, I have a little "cutting update."

Attached Images

little-cutprogress.jpg (35.5 KB, 16 views)

My Journal

DeadBolt

Lookin leaner bro!

Do you flex like that on purpose?

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

Today I do what others will not so thats tomorrow I can do what others cannot!

Seanp156

Like what?

My Journal

fufu

I think I may be intimidated. I don't how I would do with alot of people watching me. I'm not sure how many people would though. idk.

fufu's 1337 Journal

Your diet will set you free.

CowPimp

I can definitely see the progress in that 1 month. The delt separation is more visible and your upper back is more clearly defined.

The only time it's bad to feel the burn is when you're peeing...

Belligerent Bovine badass
YouTube Videos

DeadBolt

Next time you pose rotate your palms inwards towards your head. Contracts the bi's more and gives some better shape.

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

Today I do what others will not so thats tomorrow I can do what others cannot!