Andalite's PowerBuilding Journal Part 1

[al420]

Re: Andalite's Rehab Journal for Strength

2.) the book i used to design this program is practical programming.

If I came off rude then I am sorry. No worries onthis end. Seems like Stars layout is being tweaked tot he point of it not remaining true - not yours - but on some boards there are 5x5 Bicep Blasting workouts - not cool!

Practical Programing in a great book - Starting Strength is equally good IMO.

 

[Andalite]

Re: Andalite's Rehab Journal for Strength

cool man. I like your layout of the program, simple... it'll get the job done.

thanks mate

One thing, if I may question or maybe make you think about more... the 15 and 25 rep crunches... You are training squats low reps, for strength, ect. Why not work abs in the same way? 8-10 reps, and add weight? Just a thought.

oh i intend to sir. absolutely. i just started out week 1 slowly but i tend to increase the poundage JUST on abs from session to session too. i read a lot of westside articles and how important it is to train the abs and lower back. but the thing is in my gym we have all the powerlifting freeweight training stuff (including hammer strength equipement) in the basement and then on the ground level we have all the nautilus machines, cardio stuff etc....and the damn sit-up bench is on the first floor. but i train in the basement. see the problem? so this limits my choice in exercises for abs lol..

I fucked my lower back up by not strength training abs while I did the 5x5, so I'm particulary an advocate of ab strength now as you can imagine.

i understand and i am sorry to hear of this. i wish u a speedy recovery too sir. im recovering from a shoulder dislocation lol....i do all this and in addition daily rehab exercises...

 

[Andalite]

Re: Andalite's Rehab Journal for Strength

If I came off rude then I am sorry. No worries onthis end.

oh ok great

Seems like Stars layout is being tweaked tot he point of it not remaining true - not yours - but on some boards there are 5x5 Bicep Blasting workouts - not cool!

oh yeah i know....5x5 dips, etc etc etc...

no, i dont like to do that. ive been training smart from day 1. im just genetically weak and im trying to do my best to get strong. ive only recently learnt the value of nutrition

Practical Programing in a great book - Starting Strength is equally good IMO.

oh i agree 100% with u. but to me PP is better because it taught me how to outline a path for me to progress on. SS didnt do that. thats all i meant.

 

[silver_shadow]

Re: Andalite's Rehab Journal for Strength

good to see you back. the shoulder injury thing sucks... and wtf, you'd dislocate your shoulder joint and put it back yourself? wow! i was just thinking how unusual it was that your doc actually told you to carry on lifting - too many docs who would have told you to start walking to stay in shape... so there's some hope after all

how is the shoulder coming along and is there something you could do to strengthen and make it less susceptible to dislocations?

 

[Andalite]

Re: Andalite's Rehab Journal for Strength

good to see you back. the shoulder injury thing sucks... and wtf, you'd dislocate your shoulder joint and put it back yourself?

i have to roll over on it and pull my shoulder in between my legs and set it straight...

this one time i was swimming with my gf and in the middle of the pool at 25 foot depth my shoulder popped out and i was so fucking scared and in pain....aah...i don even want to get there...i went underwater and yanked it into place and cautiously swam to the nearest bank....my gf was so scared and she was paniked...wanted to rush me to the hospital and stuff....

wow! i was just thinking how unusual it was that your doc actually told you to carry on lifting - too many docs who would have told you to start walking to stay in shape... so there's some hope after all

no the reason this happens is because i stop working out. yeah: i have been advised by my doc to NEVER stop working out for more than 10 days and if i do i HAVE to do my shoulder rehab stuff EVERY SINGLE DAY.

how is the shoulder coming along and is there something you could do to strengthen and make it less susceptible to dislocations?

oh i am ding all the rehab exercises and stuff on a regular basis and i am also doing heavy compounds as i have advised to do. this should keep off another dislocaion. i am also more cautious about how i sleep. thankfully this doesnt affect sex position because that would be a bitch

 

[Andalite]

Re: Andalite's Rehab Journal for Strength

Week 2 - Monday - HEAVY Day

The Basic Lifts:

Olympic Squats 5 x 5
TT --->>> 190 lbs
LT --->>> 185 lbs

Flat Bench Press 5 x 5
TT --->>> 145 lbs
LT --->>> 140 lbs

JS Rows 5 x 5
TT --->>> 140 lbs
LT --->>> 135 lbs

TOTAL POUNDAGE
TT --->>> 11, 875 lbs
LT --->>> 11,500 lbs​

The Accessory Lifts:

Standing situps with lat machine
TT --->>> 60 lbs @ 4 sets x 10 reps
LT --->>> 40 lbs @ 5 sets x 15 reps

Flat Crunches
TT --->>> BW @ 2 sets x 15 reps
LT --->>> n/a

Reverse Hyperextensions
TT --->>> 25 lbs @ 2 sets x 12 reps
LT --->>> 25 lbs @ 1 set x 15 reps​

Diet:

10:40 am --->>> coffee + 2 baegels
2:00 pm --->>> chinese
5:30 pm --->>> 2 scoops whey (pre-workout) + 3 BCAAs + banana
8:00 pm --->>> 2 scoops weightgainer + 1 BCAA
9:00 pm --->>> grilled chicken sandwich w/ large fries + coke
11:30 pm --->>> salad + weightgainer​

Overall Impression:

tiring workout.....i would rate it as good....

squats were perfect. i think i have finally gotten into the groove of squats again and i am very happy about that very slow and controlled reps

bench press was ok. i havent been doing my rehab work in the last 4 days because im waiting for my therabands to arrive. and i think friday's overdoing it of 5 singles with 165 may have lead to this. but i needed no spot nor was i close to failure at any point (2-3 reps shy)...i am happy i am able to bench correctly finally...i have read in numerous journals just how technical the deadlift is and i am glad things are working out...

JS Rows are a bitch. i honestly hate this movement. its like my body is not built for this....and i cant even go back to yates rows because ive been trying so damn hard to do js rows i dont even remember how to do yates rows....but my form wasnt 100% on the spot. it was around 90-95%...

next week i am going to be putting up videos of all my 3 lifts via pm's.....i wish i could have taken them this time (i tured up at the gym with the camera and all) but the whole darn football team was in there and it was WAY too crowded....

the workout took a bit long though. 50 minutes with the big 3 and then i was halfway out of the door when my conscience begged me to do all the accessory stuff....damn i hate abs...but i managed to go through all of that with dedication atleast....

i am happy and looking forward to my day of rest tomorrow

ps: TT means This Time and LT means Last Time

​

 

[HiDnGoD]

Re: Andalite's Rehab Journal for Strength

one of the reason this happens is because i stop working out. yeah: i have been advised by my doc to NEVER stop working out for more than 10 days and if i do i HAVE to do my shoulder rehab stuff EVERY SINGLE DAY.

Just came across this thread. I'm glad to see you didn't give up.

My situation is nothing like yours, but, I've been battling tendonitis in my elbows & shoulders for years. I find the same thing. If I take too much time off, my conditions flare up & it takes weeks to recover.

 

[Andalite]

Re: Andalite's Rehab Journal for Strength

Just came across this thread. I'm glad to see you didn't give up.

My situation is nothing like yours, but, I've been battling tendonitis in my elbows & shoulders for years. I find the same thing. If I take too much time off, my conditions flare up & it takes weeks to recover.

hey great to know ur doing well too

best of luck on ur recovery and ur rehab too man and thanks for dropping by. please stop by as often as u like! i could do with ur advice if u dont mind

peace

Andalite

 

[anotherbutters]

Re: Andalite's Rehab Journal for Strength

It's good to see someone else creating their own program after being inspired by Practical Programming and running a journal for it. I'm doing the same (my journal's on here). I opted to follow the Starr Model (page 191) and in the longer term, the table of progression on page 194. It should be fun comparing the two approaches

Your shoulder sounds like quite a problem, but I'm glad to hear weightlifting helps. Is there anything you have to be careful with in terms of the main 5x5 exercises you're doing?

Good luck!

 

[Andalite]

Re: Andalite's Rehab Journal for Strength

It's good to see someone else creating their own program after being inspired by Practical Programming and running a journal for it. I'm doing the same (my journal's on here). I opted to follow the Starr Model (page 191) and in the longer term, the table of progression on page 194. It should be fun comparing the two approaches

wow....gimme the link to ur journal bro...

also, im using the texas method....

best of luck brother...

Your shoulder sounds like quite a problem, but I'm glad to hear weightlifting helps. Is there anything you have to be careful with in terms of the main 5x5 exercises you're doing?

Good luck!

well, i had a bit of difficulty doing js rows, bt im fine now