Andalite's PowerBuilding Journal Part 1

[Andalite]

Summer '07 Upper-Lower Split
LOWER HEAVY - WEEK 5


Workout:-

Squats = 3 sets x 3 reps x 275 lbs (125 kgs)

Good Mornings = 3 sets x 5 reps x 120 lbs (55 kgs)

Parallel Box Squats = 4 sets x 5 reps x 200 lbs (90 kgs)

Glute Ham Raises = 2 sets x 10 reps x BW

Static Hanging Leg Raises = 3 sets x 22 seconds x BW

Decline Crunches = 2 sets x 6 reps x 5 lbs

Hyperextensions = 1 set x 10 reps x BW​

TOTAL POUNDAGE:-

W5 --->>> 8,275 lbs
W4 --->>> 6,455 lbs
W3---->>> 6,900 lbs
W2 --->>> n/a
W1 --->>> 7,575 lbs​

Overall Impression:-

wierd session today. decided to do some new stuff.

Squats: fucking killer. yes, i have grown weaker at my squats. most unfortunately. i wish it were not so however. but im sure in a few weeks ill be better at this.

Good Mornings: damn, these feel good haha.....i dunno how the heck ppl manage to do these with 400+ lbs for reps man.....jeez....going all the way to parallel? damn...

Box Squats to Parallel: im not sure if im labelling this exercise correctly. please correct me if i am wrong here. the box (or rather the bench) was set low to the ground so that when i squatted onto it, my thighs were a little below parallel to the ground. well, my hips more like it. i have large thighs so i cant go by estimation of my thighs. yes, my hips were below (just a little) below parallel when i sat on the box. so i am calling them box squats. they felt awesome! i liked doing them a lot. i hope they pay off. im trying to find something which makes me do Ass to Grass Box Squats. the challenge is to find that next week. if not, then its 4x6 @ 200 lbs again.

Glute Ham Raises: yes....finally getting this!

Static Hanging Leg Raises: fucked my abs. damn....Andrew.Cook was right about this shit: Andrew Cook's Journal Post

Decline Crunches: i held the plate behind my head. it made the exercise a whole lot more difficult damnit!

Diet: everything is ok.

Overall: good workout. i need to increase my squat strength damnit!

hope everyone is having a good week. stay safe everyone and thanks for reading!
​

 

[HiDnGoD]

Looks like you're still doing good.
I don't ever recall doing GM's so I have no idea how tough they are. However I think I read somewhere of someone doin 700#+.
Ummm, what are pin presses?

 

[Andalite]

HiDnGoD: hey bro! thanks for dropping by dude. dude, GM's are killer. as for pin presses. its simple. u set the bar at ur chest level (on the bench press) and u bench from bottom up. there is zero momentum. u have to lie on the bench, keep the bar on ur chest and begin from there. at the end of every rep when the bar reaches ur chest again u have to wait for 2-3 seconds before performing the next rep. so u pause at the bottom at of the bench press for 2-3 seconds. its killer and burns my triceps man.

 

[HiDnGoD]

I see about the pin presses. Start from the bottom & deload there, each rep like dead lifts.
I'll have to try that.

 

[Andalite]

I see about the pin presses. Start from the bottom & deload there, each rep like dead lifts.
I'll have to try that.

you must. its fantastic to strengthen the lower portion of the bench press. getting the bar off the chest is my sticking point. so well....this seems to be doing the trick for me.

 

[Andalite]

Summer '07 Upper-Lower Split
UPPER LIGHT - WEEK 5


Workout:-

Military Press = 5 sets x 5 reps x 110 lbs (50 kgs)

Pull-ups = 4 + 4 + 3 + 3 = 14

Incline Press = 3 sets x 6 reps x 135 lbs (60 kgs)

Lat Pull Downs = 4 sets x 6 reps x 185 lbs (85 kgs)

Facepulls = 3 sets x 12 reps x 70 lbs (35 kgs)​

TOTAL POUNDAGE:-

W5 ---->>> 12,210 lbs
W4 --->>> 13,270 lbs
W3 --->>> n/a
W2 --->>> n/a
W1 --->>> 8,847 lbs​

Overall Impression:-

good workout.

Military Press: new PR here. last record was 3x5x110 on texas method. 5x5x110 is a new PR. next week is a new PR too: 3x5x120. i hope it falls through.

Pull-ups: these are as predictable as paris weather (ive been to paris and one minute its sunny the next is rainy the third is cold and the fourth its warm again. i like paris - apart from its climate.)

Incline Bench Press: i like this exercise. 135 lbs seemed too damn light to me. next time im nailing 155. i found a certain way to do these (its different from my flat bench set-up). i can nail 200 lbs i think. i think.

Lat Pull Downs: damn.....my lats have become strong haha. my old DC record was 195 for 14 rest-paused. i guess this is a PR too but since i only count PRs for squat, bench, deads, incline bench, militaries and rows this aint counted.

Facepulls: this is like my rehab exercise (which is why i didnt include it in the total poundage). it felt good. i heard a distinctly loud and all too clear crackle in both my shoulders lol. i think they are happy too right nwo haha...

Diet: good today. 1 kilo chicken eaten plus (in case anyone knows about indian food) 25 rotis along with 2 mangoes plus 1 banana.

Overall: good workout. i was gonna do a lower light today but then i thought that if i do lower light right now i might not recover for next tuesday. so i decided to skip it. im glad.

thanks for reading guys! have a good weekend ahead



​

 

[Andalite]

Summer '07 Upper-Lower Split
LOWER LIGHT - WEEK 5


Workout:-

A2G Box Squats = 3 sets x 5 reps x 180 lbs (80 kgs)

Keystone Deadlifts = 3 sets x 5 reps x 245 lbs (110 kgs)

Hyperextensions = 1 set x 15 reps x BW​

TOTAL POUNDAGE:-

W5 --->>> 6,375 lbs
W4 --->>> n/a
W3 --->>> 15,060 lbs
W2 --->>> n/a
W1 --->>> 14,560 lbs​

Overall Impression:-

im currently thinking of changing my training program a little bit. this workout was short and sweet, going out partying right now so i was in a hurry.

A2G Box Squats: felt amazing. i mean, they were difficult and i have started out light so i have lots to build on. i used a stepped which was 6" off the floor for this. damn, my ass is gonna hurt tomorrow.

Keystone Deadlifts: mistake. next time, im reducing the weight. i kepy failing in my grip. i did it with great form no doubt but i bit off more than i could chew because i thought that since im doing a small workout this justifies it. oh well...next time ill reduce the load.

Diet: lots of food. 1 kg of chicken done for the day once again.

Overall: something ive noticed. when i came to mumbai in may, my waist was 38" and my weight was 82 kgs. this was recorded by me 1 week after i had landed. so this cant be swelling because of 36 hours flight travel. right now however, im weighing in at 83 kgs + but my waist is 34". my thighs are 26", chest 43", arms 15" calves 13", etc but my waist has shrunk. im trying to figure out why....i mean, its great and all but its just odd to me. otherwise workout was great. going to see fantastic four something this weekend.

have a great weekend everyone and thanks for reading!

​

 

[Andalite]

Summer '07 Upper-Lower Split
UPPER HEAVY - WEEK 6

Workout:-

Flat Bench Press = 3 sets x 3 reps x 185 lbs (85 kgs)

JS Rows = 3 sets x 6 reps x 165 lbs (75 kgs)

Close Grip Bench Press = 3 sets x 5 reps x 155 lbs (70 kgs)

Front Plate Raise = 2 sets x 8 reps x 30 lbs (15 kgs)​

TOTAL POUNDAGE:-

W6 --->>> 6,780 lbs
W5 --->>> 9,580 lbs
W4 --->>> 10,170 lbs
W3 --->>> 9,585 lbs
W2 --->>> n/a
W1 --->>> 7,150 lbs​

Overall Impression:-

good workout

Bench Press: felt great my new plan is to take 180 for 3x4 next week, then 180 for 3x5 then 4x5 and then 5x5. once that happens im gonna be happy haha

JS Rows: i might have to lay off these for some time. i think im gonna go up to 3x7 and then increase by 5 kgs. then im gonna drop a little weight and do a few more reps. lets see.

Close Grip Bench Press: im pretty sure this is a new PR because ive never done this before. it felt good. i hope it pays off. no more pause pressing for now. time to focus on CGBP for a while.

Diet: im damn happy. arms are still 15", weight is still 185 lbs and chest is 43". waist HAS reduced and im happy.

Overall: good workout. i went and saw this movie on DVD: Four Brothers. good movie. also celebrated my 3 year anniversary tonight

stay safe everyone, thanks for reading and have a great week ahead y'all ​

 

[Andalite]

Summer '07 Upper-Lower Split
LOWER HEAVY - WEEK 6


Workout:-

Deadlifts = 2 sets x 5 reps x 200 lbs (90 kgs)

Bulgarian Split Squats = 2 sets x 6 reps x 70 lbs (32 kgs)

Good Mornings = 3 sets x 6 reps x 120 lbs (55 kgs)

Overhead Dumbell Side Bends = 3 sets x 10 reps x 10 lbs (5 kgs)

Dumbbell Sidebends = 1 sets x 10 reps x 30 lbs (15 kgs)

Hyperextensions = 1 set x 10 reps x BW​

TOTAL POUNDAGE:-

W6 --->>> 5,000lbs
W5 --->>> 8,275 lbs
W4 --->>> 6,455 lbs
W3---->>> 6,900 lbs
W2 --->>> n/a
W1 --->>> 7,575 lbs​

Overall Impression:-

quite a lot to talk about...

Deadlifts: so ive started these again. about time. from now on, im mostly gonna be just maintaining my squat numbers and trying to pull up my deadlift numbers. the goal is to touch 400+ by the end of 2007. my max so far has been 315x3 so i guess 400 isnt so far out of reach. anyways, form was good and they felt good too.

Bulgarian Squats: fucking killer. used dumbbells of course. very tough. ill take a vid next time.

Good Mornings: getting stronger on these so im happy haha.

Ab Work: the overhead side bends felt great. my first time doing them. i liked it.

Diet: good food. its funny, no matter what i do i cant lose the double chin i have. flat stomach, etc but still a double chin exists. ive tried growing a goatee to hide it and its working a bit so far. lets hope in a few weeks it pays off. lol...maybe in overanalysing...its not like my gf has any qualms about it.

Overall: good workout. me happy. internet connection was down for the last 2 days so im trying to catch up

have a great week everyone
​

 

[Andalite]

ok change of program. well, not change but im gonna be altering a few things.

for the last 6 months, i havent been deadlifting. ive only been improving on the squat and the bench press. but thats gonna change. its time for the squat to go in the back seat. as per my alterations (thanks to Eric but once again - this is MY program with MY choices) im now gonna be maintaining my squat and bench and blasting my deadlift. this will go on for a few months. so the new changes to the program are:

Lower 1
*Deads 1X5
*Bulgarians 3x6-8
*Goodmornings 3x6-8
*Overhead Dumbell Side Bends
*Grip Work

Upper 1
*Bench (either maintain or small progression)
*Regular Barbell Rows 2x5-7
*Dumbbell Rows 2x10-12
*Close Grip Bench 2 sets and up
*Face Pulls 2 sets and up...reps on the higher end
*Pulldown Abs or Bar Rollouts

Lower 2
*Low Box Squat 3-4x8-10
*Keystone Deads 3-4x8-10
*Single Leg Leg Press 2x6-8
*GHR's 2 sets and up
*Hanging Leg Raises

Upper 2
*MP 3 sets 5 reps or more up to 5 sets
*Pullups
*Dumbell Bench Press 3 sets and up higher reps
*Shrugs
*Russian Twists

i already started this program this week. im just posting an update. i hope this works out.

peace