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I've contemplated that program about 10 times.......and every time I contemplate myself out of doing it. After checking out Stewart's journal and hearing how much he hated it, I kinda gave up considering it....

...or maybe i'm just a big puss.
 
It's certainly not for everyone. The problem with stew is that he's so far along in his training. At that level, it's hard to add 2% to your lifts each and every week. And some people just throw up too much.
 
hey man, just looking through your journal, and your strength has come a long way! you're moving some good weight in here:thumb:
 
True, and a good point! I have done Mark Rippetoe's Starting strength routine for about 3 months.....not as hard as Bill Starr's 5x5, but a nice simple effective program to say the least. The only problem is after 3 months, i got bored. Really bored.
 
10-19-07

RE - Upper Body

Incline Barbell Press - 190 - 4x8,8,8,5 - RI - 90sec
Neutral grip chin-ups - BW - several sets of 4 - RI - 60 sec.
Face Pulls - 80 - 4x12 - RI - 30-45sec.
Standing OH DB press - 50's - 3x10, did a few drop sets after the last set and just pumped em out
Arm crap

Notes:
- I haven't been tracking Rest Intervals, so i'm gonna try to keep them to 90 seconds on RE - upper body days. ME days are as long as i need on my main lifts....and probably 90 - 120 sec. on accessory stuff.
- I may start doing cluster sets for wide-grip over hand chin-ups, I'm pretty weak at them, and I need to start focusing on these a bit more.
- In case anyone reads this, I tend to tweak things as i go with my programs. But the basic template is an upper/lower conjugate split. But unlike the traditional conjugate/westside style, I rarely do any dynamic effort stuff. It's almost always Repeated Effort training with reps in the 8-15 range.
If anyone thinks i should change some stuff up, feel free to make suggestions!
 
hey loaded, great looking mass on those legs. good looking numbers on the last your last couple of w/o's. i need to find something also that will help put some mass on my legs and my calves i dont even worry about any more. i just wear long socks and pad them.:thumb:
 
the other half said:
hey loaded, great looking mass on those legs. good looking numbers on the last your last couple of w/o's. i need to find something also that will help put some mass on my legs and my calves i dont even worry about any more. i just wear long socks and pad them.:thumb:
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Thanks Other Half, glad to see you back!! How was the hunt?

As far as thigh mass, I prefer front squats....but that's only because I like them and can do them well.

and as far as calves....yeah......I feel like your either dealt a good pair from birth or your not.
 
10-22-07

ME - Upper

Close/Medium Grip Bench - worked up over several sets to 275x3, 225x8, 135x12
Dips - BW - 3x10,8,8
Bent Over 1 arm DB rows - 70's - 4x8
Rear Delt Machine - 85 - 4x12
One arm DB Shrugs - 65's - 4x15

Notes:

- CLose grips felt good, decided to do a drop set after the triple.
- felt like doing dips instead of flat DB press this week.
- trying to get a good feel for 1 arm DB rows, I used to always do chest supported DB or T-bar rows. I wanted to get back to doing these again.
 
well hunting turned into more of a "taking my rifle for a long walk everyday".
but was all good. have good memories as always.

good work on the cgb. we need to start putting those into our w/os
did you get a pretty good pump in the tris on that w/o?
 
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the other half said:
well hunting turned into more of a "taking my rifle for a long walk everyday". Thats funny as hell.
but was all good. have good memories as always.



good work on the cgb. we need to start putting those into our w/os
did you get a pretty good pump in the tris on that w/o?
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My tri's don't tend to get real pumped up doing heavy compounds like CG presses and Dips, but they do if i lighten the load and do higher volume with shorter rest periods.
 
10-24-07

ME - Lower

Front Squats - worked up to 225x2x5, 245x2x3, 275x2x1
Rack Pulls (3-4" off the floor) - worked up to 415x1 (no belt)

Supersetted these two back and forth.
A1 - Good Mornings - 115 - 3x12,12,10
A2 - Calve Raises - ??? - 3x15

Notes:
- this workout took to fucking long. I rested a while between sets on the front squats and rack pulls. Maybe that's what I need though.
 
10-26-07

RE - Upper

Incline DB Press (neutral grip) - 70's - 4x8
Widegrip overhand Chins - BW - 8x3
Seated Rope Rows - 105?? - 4x12
Standing Behind the neck BB press - 3x10
Tricep/Bicep crap - 4-5 x 8-12 each

Notes:
- DB presses felt good
- Chins were pretty easy, I actually paused at the top and did a very slow negative on the last reps of each set
- Seated rows with a rope to my middle abs. Different, but I really liked these! These seem to nail my whole back.
- ok, I know Behind the Neck Barbell presses are a big "no no" to some people. However, if your shoulders are healthy (which mine are) then there should be NO problem doing these. Charles Poliquin and Ian King (2 very respected strength coaches) believe these to be a very effective movement and I have to agree. I've always liked them, and never have any problems doing them.
 
10-29-07

ME - Upper

Close/Medium Grip Bench - worked up to 275x2x2, drop sets 225x6, 185x8
Flat DB Press - 70's - 2x10,8
One arm DB row - 70's - 3x10,10,11
rear delt machine - 90 - 4x10-12
some shrug stuff

Notes:
- I think the weekend caught up with me. I was in Penn State watching my Ohio State Buckeyes wipe the field with old Joe's Nittany Kittens. Had a blast, I love State College. Beautiful place, awesome football environment, even though the fans were booing me all day, I still love Happy Valley.
 
10-31-07

ME - Lower

Deadlifts from the floor - worked up to 415x1
Good Mornings - 115-2x12, 135x10
Back Squats - 135x10,185x10,225x2x8

Notes:
- Not sure if I should do back squats AFTER heavy deads and good mornings. But I got tired pretty quick, so I need to work on my overall work capacity.
 
11-2-07

RE - Upper

Incline BB Press - 135x5, 155x5, 185x12, 205x10, 225x2x6
RI - 90 sec
Chins - 24 total reps, several sets of 3 and 4 (i weigh about 230 right now)
RI - 60 sec
Seated Rope Rows - 130 - 3x12
RI - 90 sec
Behind the Neck Presses - 95 - 3x10
RI - 90 sec
shrugs - 135x2x15, 155x2x15
RI - 90 sec
Arm Crap
 
glad to see that someone is still going to the gym. great job on the w/o's.
hopefully i can get serious about it agian after november
 
the other half said:
glad to see that someone is still going to the gym. great job on the w/o's.
hopefully i can get serious about it agian after november
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haha, I'm trying. I had to skip yesterday unfortunately. I went to Philly on sunday night for the Ass beating we got from Dallas...

Had great seats though. Nice win last night by the way, at least somebody's season looks hopeful!
 
well if you take away the points off of turn overs it is a 10 to 7 game.
but we will take the win. especially since it is a divisional game.

hey we just go back from the gym. it felt really good, we did a whole body w/o with just one set per body part for reps of 10. went pretty lite on most of it but i will still feel it tomorrow.

isnt it fun going to college and pro games. thats the down side of living in north idaho. the closest teams are denver and seattle, and you have to make it a 2 day trip.
 
the other half said:
well if you take away the points off of turn overs it is a 10 to 7 game.
but we will take the win. especially since it is a divisional game.

Exactly, a win is a win!!

hey we just go back from the gym. it felt really good, we did a whole body w/o with just one set per body part for reps of 10. went pretty lite on most of it but i will still feel it tomorrow.

That's probably the best way to get back into the swing of things, a couple full body routines with some higher reps.

isnt it fun going to college and pro games. thats the down side of living in north idaho. the closest teams are denver and seattle, and you have to make it a 2 day trip.

Tell me about it!! After this coming weekend, I'll have been to 3 games, 3 weekends in a row! I was at the Penn State Vs. Ohio State game, then the Philly Vs. Dallas game, and this weekend I'm going to the Virginia Tech Vs. FLorida State game, I fucking love football!!
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Nice workout you got there.. Aren't behind the neck presses hard on the rotar cuff's though?? That's what I thought.

I love football also... but not to watch it so much on TV,, I love to go to the real games...
 
katt said:
Nice workout you got there.. Aren't behind the neck presses hard on the rotar cuff's though?? That's what I thought.

Thanks Katt! Behind the Neck Presses are harder on people who have shoulder imbalances (i.e. Internally Rotated) If your shoulders are healthy and your external rotators are strong, behind the neck presses are fine. I know a lot of people still advise against them, but many top lifters have used them with great success, Ed Coan and Ted Arcidi are 2 that come to mind right off the bat. If they hurt, don't do em, if they don't hurt, give em a shot!

I love football also... but not to watch it so much on TV,, I love to go to the real games... I prefer Live games too, nothing like football atmosphere!! But on the same hand, I can spend 12 hours on saturday's watching college ball on TV.
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11-7-07

ME - lower/upper

Since I skipped Monday due to other obligations, I kinda made up for it last night. I tried a different gym since the College gym I've been using is terribly crowded at 5:30 - 6:00pm when I train (wrestling team, track team, lacrosse team....all using the shit I use). So I gave the Local Y a shot....not real impressed with that either.....maybe it's time I open my own gym?

Back Squat - worked up to 345X1 (Belt only, pretty easy)
CG Bench Press - worked up to 245X3X4
DB rows - 70X3X12
Seated Rope Rows - 130ish - 3x12,10,10
Fat V-bar pressdowns - 4x10-12

Notes:
- Considering I havn't done back squats consistently I was pretty happy with it. I think I could have done this for 2 or 3 reps, or with a bit more weight using a pair of knee wraps and a spotter, but I figured to just stop there and not risk anything.
- Wrist was bugging me while pressing, decided not to go higher and just do some sets.
- Seated rope rows are awesome.
- I purchased a Fat (2"thick handles) V-bar tricep bar attachment......and absolutely love it. No elbow pain....it felt good doing these, so they will stay forever. When I open my own gym (someday......ahh dreams) I think I will have nothing but Thick Bars.....I havn't gotten to use one for pressing in ages and I miss it.....they feel so much better on shoulder's and elbows.
 
great workout:thumb:
i know that we dont have any fat bars(well we have bars with fat people in them, but not the same) in our gym.
so do those help as far as pain from tendenitis, or what?

when you open your gym let us know and we will come and get a workout in, and then go watch a steelers game. great excuse for a vacation if you ask me.
 
the other half said:
great workout:thumb:
i know that we dont have any fat bars(well we have bars with fat people in them, but not the same) in our gym.
so do those help as far as pain from tendenitis, or what?

I think the basis behind thick bars was for grip training, but i've used them in the past primarily with pressing movements, and it does tend to disperse the stress on the joints to the muscles. It could possibly help with tendonitis, I'm not a doctor though.

when you open your gym let us know and we will come and get a workout in, and then go watch a steelers game. great excuse for a vacation if you ask me.

Haha, sounds good! But I wouldn't pencil that vacation in for a while.
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11-9-07

RE - Upper

Incline Barbell Press - worked up to 225x3x6
Wide grip Chin-ups - BW - 5x5
CG Pulldowns - ??? - 3x12
DB Rear Delt Flies - 15's - 3x12 (went a little too light)
OH DB press - 55's - 3x10
Shrugs - 155x2x15, 185x2x12
Fun arm crap
 
11-12-07

ME - Upper

MG/CG Floor Press - worked up to 275x2
Flat DB press - 75's - 3x12 - 60 sec RI
One arm DB rows - 75's 3x12 - 60 sec RI
Face Pulls - ?? - 4x12 - 60 sec RI
CG Pull downs - ?? - 3x12 60 sec RI

Notes:
- Floor Presses felt solid.
- since I cut my RI down to 60 for all the accessory stuff the weight's pretty much have stayed the same until my work capacity get's better and i can bump them up.
- So I worked out with my home equipment, which I never get to use. It's being stored at my Mother-In-Laws because there's no room at my townhouse. Since she lives out of town, it doesn't give me enough time to run out to her house to workout after work, so I use the local gyms for time convenience until I buy a house and can put my equipment there.
 
nice workout, do you have a pretty good set up of weights.
i could never workout at home, as long as there is a fridge, couch, tv, and computer, i would never use them.

good luck on finding a house.
 
the other half said:
nice workout, do you have a pretty good set up of weights.

Thanks man, I have the essentials, a power rack with a chinup bar and overhead cable pulley on the back, bench, lots of iron, adjustable dumbbells, couple barbells (trap bar, standerd olympic, curl bar, FAT BAR!!), various attachments for the cable....a leg curl bench.......that's about it.

i could never workout at home, as long as there is a fridge, couch, tv, and computer, i would never use them.

I love it! my music, my rules....the only thing that kinda sucks is not having someone if i need a spot, or having a training partner. Other than that I like it.

good luck on finding a house.

Thanks man
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11-14-07

Lower

Back Squats - barx8, 135x5, 185x5, 225x5, 275x2x5 , 315x2x3, 225x10
Rack Pulls - worked up to 275x5x5
Leg curls - ??? - 3x12

Notes:

- Not much time tonight, so I made it work, I need to bet back to training abs harder......and maybe those things attached to my lower legs......kalfs??
 
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