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Andalite's PowerBuilding Journal Part 1
- Thread starter Andalite
- Start date
SgtSlaughter
New member
Re: Andalite's Rehab Journal for Strength
Good, cuz you'll be able to put up much more weight that way... great form too man.
Good, cuz you'll be able to put up much more weight that way... great form too man.
Re: Andalite's Rehab Journal for Strength
Good vid on the PP.
I'd heard it described, but never seen it. Apparently most of the people around me live in a cave. They've never heard of 5X5, Push Press, JP Rows, etc. Still on the old Muscle & Fitness, 3 sets of ten. for 40 years.
OK, now what was that pull through. Never seen that before either.
Good vid on the PP.
I'd heard it described, but never seen it. Apparently most of the people around me live in a cave. They've never heard of 5X5, Push Press, JP Rows, etc. Still on the old Muscle & Fitness, 3 sets of ten. for 40 years.OK, now what was that pull through. Never seen that before either.
Andalite
Elite Bodybuilder
Re: Andalite's Rehab Journal for Strength
pull throughs can be done in many many ways....
this is the way I like to do them: http://www.youtube.com/watch?v=L9xtVn-CbSU
glad to be of help
peace
Andalite
HiDnGoD said:Good vid on the PP.
OK, now what was that pull through. Never seen that before either.
pull throughs can be done in many many ways....
this is the way I like to do them: http://www.youtube.com/watch?v=L9xtVn-CbSU
glad to be of help
peace
Andalite
silver_shadow
New member
Re: Andalite's Rehab Journal for Strength
who's the jackass who walked in front of your camera while you were push pressing?
who's the jackass who walked in front of your camera while you were push pressing?
Andalite
Elite Bodybuilder
Re: Andalite's Rehab Journal for Strength
Week 4 - Friday - MEDIUM Day
The Basic Lifts:
The Accessory Lifts:
Diet:
Overall Impression:
Week 4 - Friday - MEDIUM Day
The Basic Lifts:
Olympic Squats
W4 --->>> 275 lbs x 4 reps ; 185 lbs x 10 reps
W3 --->>> 275 lbs x 3 reps ; 185 lbs x 10 reps
W2 --->>> 275 lbs x 2 reps ; 185 lbs x 10 reps
W1 --->>> 275 lbs x 1 rep ; 185 lbs x 10 reps
Flat Bench Press
W4 --->>> 185 lbs x 4 reps ; 135 lbs x 6 reps
W3 --->>> 185 lbs x 3 reps ; 135 lbs x 6 reps
W2 --->>> 185 lbs x 2 reps ; 135 lbs x 6 reps
W1 --->>> 185 lbs x 1 rep ; 135 lbs x 6 reps
Pull-Ups 3 x failure
W4 --->>> 6 + 3 + 3 = 12
W3 --->>> 5 + 3 + 2 = 10
W2 --->>> 7 + 4 + 3 = 14
W1 --->>> 5 + 4 + 3 = 12
TOTAL POUNDAGE
W4 --->>> 6,660 lbs
W3 --->>> 5,870 lbs
W2 --->>> 6,100 lbs
W1 --->>> 5,280 lbs
W4 --->>> 275 lbs x 4 reps ; 185 lbs x 10 reps
W3 --->>> 275 lbs x 3 reps ; 185 lbs x 10 reps
W2 --->>> 275 lbs x 2 reps ; 185 lbs x 10 reps
W1 --->>> 275 lbs x 1 rep ; 185 lbs x 10 reps
Flat Bench Press
W4 --->>> 185 lbs x 4 reps ; 135 lbs x 6 reps
W3 --->>> 185 lbs x 3 reps ; 135 lbs x 6 reps
W2 --->>> 185 lbs x 2 reps ; 135 lbs x 6 reps
W1 --->>> 185 lbs x 1 rep ; 135 lbs x 6 reps
Pull-Ups 3 x failure
W4 --->>> 6 + 3 + 3 = 12
W3 --->>> 5 + 3 + 2 = 10
W2 --->>> 7 + 4 + 3 = 14
W1 --->>> 5 + 4 + 3 = 12
TOTAL POUNDAGE
W4 --->>> 6,660 lbs
W3 --->>> 5,870 lbs
W2 --->>> 6,100 lbs
W1 --->>> 5,280 lbs
The Accessory Lifts:
Floor Skull Crushers
W4 --->>> 50 lbs @ 3 sets x 10 reps
Leg Pull-Ins
W4 --->>> BW @ 1 set x 25 reps
Oblique Crunches
W4 --->>> BW @ 1 set x 20 reps
W4 --->>> 50 lbs @ 3 sets x 10 reps
Leg Pull-Ins
W4 --->>> BW @ 1 set x 25 reps
Oblique Crunches
W4 --->>> BW @ 1 set x 20 reps
Diet:
9:40 am : chicken sandwhich with weightgainer
11:30 am : baegels
1:45 pm : chicken, fish and salad (went for lucnh to a restaurant with the dean of admissions - lots of chinese food)
3:45 pm : apple
5:00 pm : whey + banana
7:00 pm : weightgainer + 3 BCAA
8:30 pm : going out somewhere
11:30 am : baegels
1:45 pm : chicken, fish and salad (went for lucnh to a restaurant with the dean of admissions - lots of chinese food)
3:45 pm : apple
5:00 pm : whey + banana
7:00 pm : weightgainer + 3 BCAA
8:30 pm : going out somewhere
Overall Impression:
first: videos will be pm'ed in a short while
secondly: i did squats 275 x 4 but on rep #3 or #2 some chick called for me and i got distracted like an asshole and didnt go fully a2g. u'll see in the videos.
thirdly: i did my bench press 185 x 4 but on rep #2 i forgot to rip the bar apart. instead i just pushed it in and therefore i got stuck somewhere near lockout. but reps 3 and 4 and 1 were mine and only mine. so it was an improvement from last week for those of u who remember the vids.
fourthly: my bodyweight is stuck at 182 and im happy
lastly: it was a good session where everything went as planned.
i forgot to add this a while ago but from now on everything is a PR. week 4 monday was full of PRs. today had a bench PR and i reached my old squat PR which ihavent been able to do off late because of my shoulder problem. so im tres happy
time to have a great friday night out
bye bye ppl
secondly: i did squats 275 x 4 but on rep #3 or #2 some chick called for me and i got distracted like an asshole and didnt go fully a2g. u'll see in the videos.
thirdly: i did my bench press 185 x 4 but on rep #2 i forgot to rip the bar apart. instead i just pushed it in and therefore i got stuck somewhere near lockout. but reps 3 and 4 and 1 were mine and only mine. so it was an improvement from last week for those of u who remember the vids.
fourthly: my bodyweight is stuck at 182
and im happylastly: it was a good session where everything went as planned.
i forgot to add this a while ago but from now on everything is a PR. week 4 monday was full of PRs. today had a bench PR and i reached my old squat PR which ihavent been able to do off late because of my shoulder problem. so im tres happy
time to have a great friday night out
bye bye ppl
Andalite
Elite Bodybuilder
Re: Andalite's Rehab Journal for Strength
Week 5 - Monday - HEAVY Day
The Basic Lifts:
The Accessory Lifts:
Diet:
Overall Impression:
Week 5 - Monday - HEAVY Day
The Basic Lifts:
Olympic Squats 5 x 5
W5 --->>> 205 lbs
W4 --->>> 200 lbs
W3 --->>> 195 lbs
W2 --->>> 190 lbs
W1 --->>> 185 lbs
Flat Bench Press 5 x 5
W5 --->>> 160 lbs
W4 --->>> 155 lbs
W3 --->>> 150 lbs
W2 --->>> 145 lbs
W1 --->>> 140 lbs
JS Rows 5 x 5
S5 --->>> 100 lbs
W4 --->>> 95 lbs
W3 --->>> 145 lbs
W2 --->>> 140 lbs
W1 --->>> 135 lbs
TOTAL POUNDAGE
W5 --->>> 11,625 lbs
W4 --->>> 11,250 lbs
W3 --->>> 12,250 lbs
W2 --->>> 11,875 lbs
W1 --->>> 11,500 lbs
W5 --->>> 205 lbs
W4 --->>> 200 lbs
W3 --->>> 195 lbs
W2 --->>> 190 lbs
W1 --->>> 185 lbs
Flat Bench Press 5 x 5
W5 --->>> 160 lbs
W4 --->>> 155 lbs
W3 --->>> 150 lbs
W2 --->>> 145 lbs
W1 --->>> 140 lbs
JS Rows 5 x 5
S5 --->>> 100 lbs
W4 --->>> 95 lbs
W3 --->>> 145 lbs
W2 --->>> 140 lbs
W1 --->>> 135 lbs
TOTAL POUNDAGE
W5 --->>> 11,625 lbs
W4 --->>> 11,250 lbs
W3 --->>> 12,250 lbs
W2 --->>> 11,875 lbs
W1 --->>> 11,500 lbs
The Accessory Lifts:
Standing situps with lat machine
W5 --->>> n/a
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
W5 --->>> n/a
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
W5 --->>> n/a
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
W5 --->>> n/a
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
W5 --->>> n/a
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
W5 --->>> n/a
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:
9:45 am --->>> coffee + baegels + protein shake
1:00 pm --->>>slice of peparoni pizza and an apple
3:30 pm --->>> chicken sandwich with swiss cheese
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
1:00 pm --->>>slice of peparoni pizza and an apple
3:30 pm --->>> chicken sandwich with swiss cheese
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:
ok lots to talk about today
firstly: no vids possible coz my gym was jam-packed with big football guys
squats were great....i felt fantastic doing them and im very happy
bench was good too.....good form....but im gonna be hanging onto this weight for some more weeks....
js rows: felt great....im so glad ive started doing these and i think resetting the weight was the best thing i did....the carryover of this onto bench is definitely the shit lol
i didnt do any accessories coz this week im taking a break from doing them....they're fucking my deads so ive dropped them for the time being till i get back onto the horse in respect to deadlifts.....i think after DC i burnt myself out on those and now im starting all the way from scratch...
lastly: great workout....ate tons of food tday so im happy....
if i may ask: is it ok for me to consume 1 slice of pizza a day? because if i follwo the exact diet i have layed out above, i get all my cals and its completely economically efficient. what do u think?
on the whole: great session. im happy. oh, and i hope everyone remembers: week 4+ (including week 4) is PR domain...i wont be repeating this
firstly: no vids possible coz my gym was jam-packed with big football guys
squats were great....i felt fantastic doing them and im very happy
bench was good too.....good form....but im gonna be hanging onto this weight for some more weeks....
js rows: felt great....im so glad ive started doing these and i think resetting the weight was the best thing i did....the carryover of this onto bench is definitely the shit lol
i didnt do any accessories coz this week im taking a break from doing them....they're fucking my deads so ive dropped them for the time being till i get back onto the horse in respect to deadlifts.....i think after DC i burnt myself out on those and now im starting all the way from scratch...
lastly: great workout....ate tons of food tday so im happy....
if i may ask: is it ok for me to consume 1 slice of pizza a day? because if i follwo the exact diet i have layed out above, i get all my cals and its completely economically efficient. what do u think?
on the whole: great session. im happy. oh, and i hope everyone remembers: week 4+ (including week 4) is PR domain...i wont be repeating this
SgtSlaughter
New member
Re: Andalite's Rehab Journal for Strength
bro... I'd eat a whole pizza a day if it had no negative effects, LOL... i'm sure a slice won't kill ya
how did your total tonage jump ~6,000 lbs?!
Nice job on PR's... feels good to make progress more than once a week, eh!
bro... I'd eat a whole pizza a day if it had no negative effects, LOL... i'm sure a slice won't kill ya
how did your total tonage jump ~6,000 lbs?!
Nice job on PR's... feels good to make progress more than once a week, eh!
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