Andalite's PowerBuilding Journal Part 1

[anotherbutters]

Re: Andalite's Rehab Journal for Strength

It's not that hard to find, really, but here it is: AB's 2007 log.

There are a few posts on the first page where I explained a bit more about what I'm doing. I'm only 4 weeks into it, so I've barely started. I'm coming back after some time off/injuries and I'm hitting my old PRs round about now.

 

[Andalite]

Re: Andalite's Rehab Journal for Strength

It's not that hard to find, really, but here it is: AB's 2007 log.

There are a few posts on the first page where I explained a bit more about what I'm doing. I'm only 4 weeks into it, so I've barely started. I'm coming back after some time off/injuries and I'm hitting my old PRs round about now.

1.) lol....i already subscribed the other day

2.) cool on ur PR attempts.....i will be wathcing keenly

best of luck dude!

 

[SgtSlaughter]

Re: Andalite's Rehab Journal for Strength

I have to ask you what JS Rows are now

I couldn't find it via google either... it actually came up with your log. This one. Right here. lol.

 

[Andalite]

Re: Andalite's Rehab Journal for Strength

I have to ask you what JS Rows are now

I couldn't find it via google either... it actually came up with your log. This one. Right here. lol.

i read ur description of GP Rows. they are the same thing. upper body parallel to the floor with the weight being deloaded onto the floor after each and every rep. what does GP stand for anyway? JS Rows = Pendlay Rows.

 

[Guinness5.0]

Re: Andalite's Rehab Journal for Strength

Semantics at their finest

GP = Glenn Pendlay
JS = Jon Smith, a regular over at mesomorphosis.com (I'm pretty sure that's right - I'm fairly certain he's an accomplished coach/trainer but not 100% sure as to his credentials).

They're the same lift.

 

[Andalite]

Re: Andalite's Rehab Journal for Strength

Semantics at their finest

GP = Glenn Pendlay
JS = Jon Smith, a regular over at mesomorphosis.com (I'm pretty sure that's right - I'm fairly certain he's an accomplished coach/trainer but not 100% sure as to his credentials).

They're the same lift.

oooohh.....thanks for the info dude....i had no clue what JS meant hahaha....

 

[silver_shadow]

Re: Andalite's Rehab Journal for Strength

pendlay posts here occasionally BTW

 

[Andalite]

Re: Andalite's Rehab Journal for Strength

pendlay posts here occasionally BTW

oh yeah....i read 1-2 of his posts...but since im not plat member i cant really do a search though...

 

[Andalite]

Re: Andalite's Rehab Journal for Strength

Week 2 - Wednesday - LIGHT Day

The Basic Lifts:

Olympic Squats 3 x 5
TT --->>> 150 lbs
LT --->>> 145 lbs

Military Press 2 x 5, 1 x 10
TT --->>> 110 lbs, 70 lbs
LT --->>> 105 lbs , 65 lbs

Deadlifts 1 x 5
TT --->>> 275 lbs
LT --->>> 225 lbs

TOTAL POUNDAGE
TT --->>> 5425
LT --->>> 5000 lbs​

The Accessory Lifts:

Plate Side Bends
TT --->>> 25 lbs per hand @ 2 sets x 20 reps
LT --->>> 25 lbs per hand @ 2 sets x 15 reps

Sit-Ups
TT --->>> BW @ 2 sets x 25 reps
LT --->>> BW @ 2 sets x 25 reps

Flat Leg Raises
TT --->>> BW @ 1 set x 20 reps
LT --->>> BW @ 1 set of 15 reps​

Diet:

10:40 am --->>> 1 scoop weightgainer
2:00 pm --->>> turkey breast sandwich with sweet corn and jalapenos and a coke
5:20 pm --->>> 1 scoops weightgainer (pre-workout) with banana
5:45 pm --->>> 3 BCAA pills
8:00 pm --->>> 2 sccops whey + 1 BCAA pill
9:00 pm --->>> grilled chicken sandwich and french fries
11:30 pm --->>> protein shake with a slice of pizza​

Overall Impression:

good workout....felt pretty strong on the military presses.

my hams were torched after 3 sets of squats (which felt pretty easy) and thats probably why my form on my deads wasnt spot on....thats why next time i plan on doing only 2 sets of 5s for squats and im gonna carry over the 70 lbs x 10 reps military press next week too.

it was a good workout.

peace

*note: TT means This Time and LT means Last Time​

 

[silver_shadow]

Re: Andalite's Rehab Journal for Strength

what's the deal with all that powder you're eating (drinking?)... i'm assuming it's a convenience thing coz of lack of time?