Andalite's PowerBuilding Journal Part 1

[Andalite]

Re: Andalite's Rehab Journal for Strength

Week 2 - Friday - MEDIUM Day

The Basic Lifts:

Olympic Squats
TT --->>> 275 lbs x 2 reps ; 185 lbs x 10 reps
LT --->>> 275 lbs x 1 rep ; 185 lbs x 10 reps

Flat Bench Press
TT --->>> 185 lbs x 2 reps ; 135 lbs x 6 reps
LT --->>> 185 lbs x 1 rep ; 135 lbs x 6 reps

Pull-Ups 3 x failure
TT --->>> 7 + 4 + 3 = 14
LT --->>> 5 + 4 + 3 = 12

TOTAL POUNDAGE
TT --->>> 6100 lbs
LT --->>> 5280 lbs​

The Accessory Lifts:

Sit-Ups
TT --->>> BW @ 3 sets x 15 reps
LT --->>> BW @ 3 sets x 15 reps

Cable Pull-Throughs
TT --->>> 17.5 lbs @ 1 set x 20 reps
LT --->>> 17.5 lbs @ 1 sets x 15 reps

Reverse Hyperextensions
TT --->>> 25 lbs @ 1 set x 15 reps
LT --->>> 25 lbs @ 1 set x 10 reps​

Diet:

laters...​

Overall Impression:

ok session.....im a bit depressed (actually very very very depressed so i dont really know how my workout is....i got the sets and reps i wanted and thats that. end of story.​

 

[Andalite]

Re: Andalite's Rehab Journal for Strength

Week 3 - Monday - HEAVY Day

The Basic Lifts:

Olympic Squats 5 x 5
Week 3 --->>> 195 lbs
Week 2 --->>> 190 lbs
Week 1 --->>> 185 lbs

Flat Bench Press 5 x 5
Week 3 --->>> 150 lbs
Week 2 --->>> 145 lbs
Week 1 --->>> 140 lbs

JS Rows 5 x 5
Week 3 --->>> 145 lbs
Week 2 --->>> 140 lbs
Week 1 --->>> 135 lbs

TOTAL POUNDAGE
Week 3 --->>> 12,250 lbs
Week 2 --->>> 11,875 lbs
Week 1 --->>> 11,500 lbs​

The Accessory Lifts:

Standing situps with lat machine
Week 3 --->>> 60 lbs @ 4 sets x 12 reps
Week 2 --->>> 60 lbs @ 4 sets x 10 reps
Week 1 --->>> 40 lbs @ 5 sets x 15 reps

Flat Crunches
Week 3 --->>> BW @ 2 sets x 20 reps
Week 2 --->>> BW @ 2 sets x 15 reps
Week 1 --->>> n/a

Reverse Hyperextensions
Week 3 --->>> 30 lbs @ 2 sets x 12 reps
Week 2 --->>> 25 lbs @ 2 sets x 12 reps
Week 1 --->>> 25 lbs @ 1 set x 15 reps​

Diet:

11:40 am --->>> coffee + 2 baegels
2:00 pm --->>> chinese + apple (i was so full my stomach looked like i had a baby in there damnit!)
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.....i have videos which if anyone wants please pm me. i taped the squats (3rd set) and bench press (3rd set)....

i ate soo much today...damn....feels good

looking foward to wednesday...

unfortunately, i forgot to do my stretches i was in too much of a hurry to get out for some reason....only regrets...

also, i may switch from JS Rows to simple barbell rows...lets see...

​

 

[Andalite]

Re: Andalite's Rehab Journal for Strength

squat 195 x 5 --->>> http://www.youtube.com/watch?v=SqfcJrUlyek

bench press 150 x 5 --->>> http://www.youtube.com/watch?v=P8asYxi80Ps

 

[al420]

Re: Andalite's Rehab Journal for Strength

Looking good. Didn't watch the bench, but the squats look good.

Keep it up bro.

 

[HiDnGoD]

Re: Andalite's Rehab Journal for Strength

Bench looked good, too, IMO. Good rythm.

 

[Andalite]

Re: Andalite's Rehab Journal for Strength

thanks guys

 

[silver_shadow]

Re: Andalite's Rehab Journal for Strength

squat looks good - textbook form.
bench: keep your head down... you were lifting it up slightly. overall it looked like you aren't keeping your whole body tight enough for it... it looked like mostly just shoulders and tris. not bad, but i think there's lots of scope for improvement so you could start putting up some higher numbers

 

[Andalite]

Re: Andalite's Rehab Journal for Strength

squat looks good - textbook form.
bench: keep your head down... you were lifting it up slightly. overall it looked like you aren't keeping your whole body tight enough for it... it looked like mostly just shoulders and tris. not bad, but i think there's lots of scope for improvement so you could start putting up some higher numbers

thanks....i dunno why my head keeps bobbing....fucking stupid habbit...and that too only on this set because i remember checking myself on that later....sucks though.

 

[silver_shadow]

Re: Andalite's Rehab Journal for Strength

check out the powerlifting forum - there's a bench form sticky.

 

[Andalite]

Re: Andalite's Rehab Journal for Strength

check out the powerlifting forum - there's a bench form sticky.

ive actually read that....but its different when u read and when someone shows you and that is different from when u actually DO u know?