Andalite's PowerBuilding Journal Part 1

[Andalite]

Re: Andalite's Rehab Journal for Strength

squat 275x3: http://www.youtube.com/watch?v=YZ7ZZKNJF2I

bench press 185x3: http://www.youtube.com/watch?v=n4INW8FPItM

pull throughs: http://www.youtube.com/watch?v=L9xtVn-CbSU

 

[SgtSlaughter]

Re: Andalite's Rehab Journal for Strength

I don't think you were sitting in the hole far enough on squats. It actually made my knees hurt looking at them. You can get more depth.

Bench was better than last time, nice job.

 

[Andalite]

Re: Andalite's Rehab Journal for Strength

^^ ok

 

[Andalite]

Re: Andalite's Rehab Journal for Strength

Week 4 - Monday - HEAVY Day

The Basic Lifts:

Olympic Squats 5 x 5
W4 --->>> 200 lbs
W3 --->>> 195 lbs
W2 --->>> 190 lbs
W1 --->>> 185 lbs

Flat Bench Press 5 x 5
W4 --->>> 155 lbs
W3 --->>> 150 lbs
W2 --->>> 145 lbs
W1 --->>> 140 lbs

JS Rows 5 x 5
W4 --->>> 95 lbs
W3 --->>> 145 lbs
W2 --->>> 140 lbs
W1 --->>> 135 lbs

TOTAL POUNDAGE
W4 --->>> 11,250 lbs
W3 --->>> 12,250 lbs
W2 --->>> 11,875 lbs
W1 --->>> 11,500 lbs​

The Accessory Lifts:

Standing situps with lat machine
W4 --->>> 60 lbs @ 4 sets x 15 reps
W3 --->>> 60 lbs @ 4 sets x 12 reps
W2 --->>> 60 lbs @ 4 sets x 10 reps
W1 --->>> 40 lbs @ 5 sets x 15 reps

Flat Crunches
W4 --->>> BW @ 2 sets x 20 reps
W3 --->>> BW @ 2 sets x 20 reps
W2 --->>> BW @ 2 sets x 15 reps
W1 --->>> n/a

Reverse Hyperextensions
W4 --->>> 30 lbs @ 2 sets x 15 reps
W3 --->>> 30 lbs @ 2 sets x 12 reps
W2 --->>> 25 lbs @ 2 sets x 12 reps
W1 --->>> 25 lbs @ 1 set x 15 reps​

Diet:

11:40 am --->>> coffee + 2 baegels
2:00 pm --->>> chicken sandwich + pizza slice + apple
5:30 pm --->>> 2 scoops whey (pre-workout) + 3 BCAAs + banana
8:00 pm --->>> 2 scoops weightgainer + 1 BCAA
9:00 pm --->>> salad + weightgainer
11:30 pm --->>> grilled chicken sandwich​

Overall Impression:

good workout....ive reset my rows weight because my form on the JS Rows sucked....

but right now im happy with today;s workout...videos will be pm'ed...​

 

[Andalite]

Re: Andalite's Rehab Journal for Strength

ok here are the vids i have

Squat 200 lbs x 5 reps: http://s81.photobucket.com/albums/j...lding Part I/?action=view&current=SQ200x5.flv

Bench Press 155 lbs x 5 reps: http://s81.photobucket.com/albums/j...lding Part I/?action=view&current=BP155x5.flv

both these are my last set of the 5 sets so cut me some slack if i have a little poor form....

peace

 

[al420]

Re: Andalite's Rehab Journal for Strength

The squats are plenty deep. As long as you get below parallel, and you can 'bounce' out of the hole it is fine.

 

[Andalite]

Re: Andalite's Rehab Journal for Strength

The squats are plenty deep. As long as you get below parallel, and you can 'bounce' out of the hole it is fine.

i actually feel wierd doing partial squats...i NEED to go deep....and i love the hole LOLOL...

 

[al420]

Re: Andalite's Rehab Journal for Strength

i actually feel wierd doing partial squats...i NEED to go deep....and i love the hole LOLOL...

The above vid is far from partial, not sure what Sarge was seeing but the one's he commented on looked good to me as well.

 

[Andalite]

Re: Andalite's Rehab Journal for Strength

The above vid is far from partial, not sure what Sarge was seeing but the one's he commented on looked good to me as well.

oh cool...lets see what the big boss says

 

[SgtSlaughter]

Re: Andalite's Rehab Journal for Strength

The above vid is far from partial, not sure what Sarge was seeing but the one's he commented on looked good to me as well.

maybe i sit toooo far in the hole?