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#1 |
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The Damned
Elite Member
Join Date: Sep 2005
Location: birmingham alabama
Posts: 1,609
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Beast Mode Activated!!
Ok I'm starting a journal. Maybe I'll get some feedback this time around. I am training for strength now and am working on my bench and squat at the moment. I have not even done the first workout yet but I am super pumped!! This week I'm working on my clean form so next week I will begin.
I maxed out on bench today and got 265 on the second attempt (sad, I know, but it will go up quickly I hope) Here is what my week will look like!~ Upper1: RI: 90-120sec Bench Press 5x3 Weighted Pull ups 5x3 Incline DB Press 3x8-10 Face Pulls 3x8-10 Lower1: Squats 5x3 RDLs 5x3 Split Squat 3x8 hypers 2x12-15 Upper2: Push Press 8x3 Bent Rows 3x8-10 Weighted Dips 3x8-10 weighted Chins 3x8-10 Lower2: Cleans 8x3 Snatch Grip Deadlifts 3x8-10 Lunges 3x8-10 It's kinda my version of westside. I'm also going to be doing shoulder stability circuits 2x a week and perhaps some form of cardio once or twice a week.... Suggestions, advice, criticism and praise are all welcome!!! What kind of cardio would you guys attempt if you were on westside? You think HIIT cardio might be pushing the limit?? |
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#2 |
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Metrosexual
Elite Member
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If 265 is sad, then what is my 150.
![]() Good luck on your new routine. I dig the Beast Wars reference. ![]() |
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I never lie because I don't fear anyone. You only lie when you're afraid.—John Gotti
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#3 | |
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The Damned
Elite Member
Join Date: Sep 2005
Location: birmingham alabama
Posts: 1,609
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Keep checkin in man! |
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#4 |
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Registered User
Join Date: Jan 2006
Location: Albany, New York
Posts: 160
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I still have a lot to learn (most of what I know, Ive learned from this forum), but I like how you set up your routine.
Im currently doing the bill starr 5x5 (this routine has started to take a toll on me, so Im glad im in my deload week), but was thinking of going to an upper lower once its done. Good luck! |
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#5 |
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Senior Member
Elite Member
Join Date: May 2006
Location: Illinois
Posts: 10,014
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So are your bench, squats, push press, and cleans all speed work or what?
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#6 |
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Senior Member
Elite Member
Join Date: May 2006
Location: Illinois
Posts: 10,014
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Well I guess what I am asking is your 8x3 speed work throughout your workout?
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#8 |
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Senior Member
Elite Member
Join Date: May 2006
Location: Illinois
Posts: 10,014
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Sounds good then. Cant wait to see the progress.
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#9 |
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Myostatin Whore
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Lawl, Beast Wars was teh pwnage back in the day... Looks like an interesting journal... Fairly low volume routine it looks like. However often are you going to change volume and/or exercises?
As for cardio, I just stick to ~15 minutes of moderate biking or elliptical. I may also do treadmill interval sprints sometimes too. |
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#10 |
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The Damned
Elite Member
Join Date: Sep 2005
Location: birmingham alabama
Posts: 1,609
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Oh I forgot to mention loading parameters....
Week1: 80% 8rm Week2: 85% 6rm week3: back off week4: 90% (set new pr's) repeat On the speed work, I will be using roughly 75% of my 1RM.... |
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#11 |
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Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,558
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what do you mean 80% 8rm? What does that have to do with what you were doing? You were doing 3 reps per set.
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http://pwtraining.blogspot.com/.....come and see what is on my mind!
Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
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#12 |
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Senior Member
Elite Member
Join Date: May 2006
Location: Illinois
Posts: 10,014
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I hate doing speed work with something like 75% much to hard onmy joints. I dont like going over about 60 or so.
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#13 |
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Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,558
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http://pwtraining.blogspot.com/.....come and see what is on my mind!
Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
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#14 |
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The Damned
Elite Member
Join Date: Sep 2005
Location: birmingham alabama
Posts: 1,609
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I was just saying 80% equals 8RM....is this not correct? I'm still doin triples...
Alright 65 or 70% it is...I'm open to all suggestions...keep em comin. |
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#15 |
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Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,558
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http://pwtraining.blogspot.com/.....come and see what is on my mind!
Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
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#16 |
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The Damned
Elite Member
Join Date: Sep 2005
Location: birmingham alabama
Posts: 1,609
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So this week I am getting ready to start my new program....Today I am doing cleans (again) Some chin ups and some shoulder stability work....This is kinda like an off week. My knees are feeling 100% better, but not 100% perfect. Right shoulder feels great. Next week will be fun. So...
Cleans 8x3...135lbs... Chin ups 3 sets to just shy of failure...seeing where I stand Front squats 3x8...135lbs..light Shoulder Prehab. |
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#17 |
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Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,558
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what was/is wrong with your knee? shoulder?
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http://pwtraining.blogspot.com/.....come and see what is on my mind!
Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
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#19 |
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Adamjs
Join Date: May 2005
Location: Sydney
Posts: 262
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____________________________________________
Restless soul, enjoy your youth. Like Muhammad. Hits the truth. Can't escape from the common rule - if you hate something don't you do it too. |
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#20 |
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The Damned
Elite Member
Join Date: Sep 2005
Location: birmingham alabama
Posts: 1,609
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Started the new program today @80% like I planned.
Bench Press 5x3..215 Weighted Pullups 5x3 +15 (weighted was new to me...just testin the water) Incline DB Press 3x8..75s DB Rows 3x8..80's ( I threw these in last minute...now I have pulling movements with a pronated, neutral, and supinated grip) Workout was easy. 0 fatigue...none. I kinda figured this was the goal, move the most weight without inducing the most fatigue. I am really diggin the new program. Lower body tomorrow. I will be icing my knee. |
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#21 |
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The Damned
Elite Member
Join Date: Sep 2005
Location: birmingham alabama
Posts: 1,609
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First Leg day...
Dynamic Warm up/ Foam Roll...3 minutes on the treadmill Squats 5x3..265....this was actually a little tough, next week is gonna suck. RDL's 5x3..265...this was not tough, pretty easy actually..I reach an inch or so past my knees...perhaps when I become more flexible I'll attempt more depth. Bulgarian Split Squat 3x8..35's...I absolutely LOVED these. I felt comfortable with the form and no pain or discomfort in the knees or glutes like I've had at times with dynamic lunges. Hypers 3x12..+25....I actually tried to maintain a neutral spine during these...at times I would hold the weight straight out or away from the body....hamstrings were really feelin em. I think I need these in my program honestly...I feel my hips have been taking over on a lot of my lifts. Good workout overall...I took my time..I wasn't in a very good mood though, I think it affected the workout. I was a little depressed for some reason. Oh well. |
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#22 |
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The Damned
Elite Member
Join Date: Sep 2005
Location: birmingham alabama
Posts: 1,609
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my journal gets no love.
I was wondering what you guys think....essentially, this is a bench and squat program. Should I ramp up the intensity over the course of the month on say..the weighted pull ups and RDL's too? Or should I do more reps with both of those lifts?? |
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#23 | |
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Bulk. Cut. Repeat.
Elite Member
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#24 | |
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Fueled by Testosterone
Moderator
Join Date: Jan 2004
Location: Silver Spring, MD
Posts: 15,428
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The only time it's bad to feel the burn is when you're peeing...
CowPimp Picks Up Heavy Shit MySpace YouTube Videos |
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#25 | |
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Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,558
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Quote:
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http://pwtraining.blogspot.com/.....come and see what is on my mind!
Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |