my old school training journal

[jeremys]

i start monday hopefully

weighed in at 234, down a couple pounds but maybe this scale is off

got some creatine today and waiting for my MRP to come in

Monday

Deadlifts 1 max set of 20. - stiff legged
Overhead Press - 5 sets of 5
Squats - 5 sets of 3
Seated Calf Raise - 2 sets of 20

Wednesday

Barbell Rows - 5 sets of 5
Bench Press - 5 sets of 5
Deadlifts - 1 set of 20 - bent knee
Standing Calf Raise - 2 sets of 20

Friday

Shrugs - 5 sets of 5
Barbell Curls - 5 sets of 5
Dips - 5 sets of 5
Squats - 5 sets of 5 with weight from Monday

one question for corn though, should squats on friday be before all the other lifts or does it not matter?

 

[jeremys]

bump for corn to answer...

 

[OlympicLifter17]

Yes u should place it in the begining of your workout. Its more complex then the others u listed.


lifter

 

[Boss101]

Your squats and deadlifts should always come at the begining of your routine when you have the most energy so you can concentrate and focus on these two very important lifts.

IMO on Friday I would take out barbell curls and add weighted pullups or chins. I also noticed that you do a 1 set 20 rep deadlift and lower reps for squats I'm wondering if you have every tried a 1 set 20 rep squat.

 

[jeremys]

i've never tried this program before, this exact program was suggested to me by cornholio...

 

[The Shadow]

Although I do not do squats firsta nymore - for this program - YES put them first

 

[jeremys]

one more question before i start today....is it squats before deads on day 1 and deads before bench on day 2?

 

[The Shadow]

On deads and squts day - do the lower reps first

 

[jeremys]

too bad i didnt catch that message before i left...here's how today went..

Deadlifts - warmups,185x20
squats - warmups, 225x3x5 sets
overhead press - warmups, 115x5x5 sets
seated calf raise thingy - 115x20x2 sets

today was shitty...i had barely anything for breakfast and i woke up only 2 hours before lifting. but the lighter weights will help me get used to the volume first i suppose

am i doing this right? is it supposed to be the same weight for all 5 sets?

 

[jeremys]

bump because i have absolutely nothing better to do

 

[gettinlarger]

yeah jeremy, try to keep the same weight for all 5 sets. youll get stronger, and be able to add 5 lbs (maybe 10) in a couple weeks, and so on.

 

[jeremys]

okay, i was thinking to wait 2 weeks to add 5 pounds on bench...
but on squat when i get the 5 reps on day 3 with the weight i did on day 1, shouldnt i add 5 pounds after that and start over with a higher weight for 3 reps on the next day 1?

 

[gettinlarger]

yes. when you can get all the reps out easily, up the weight.

 

[jeremys]

today i used light weights again...ive been significantly weaker the past couple weeks and i think its from not getting enough sleep. anywho, enough with the excuses...

Bench - warmups, 205x5x5 sets
BB Rows - warmups, 135x5x5 sets(too easy)
d-lifts - 185x20 (light but my hamstrings were on fire)
Calf Raise on leg press - 290x20x2

 

[b fold the truth]

Careful of overtraining...

B True

 

[jeremys]

hmm..this is only the 2nd day on this program...anybody else try this and felt overtrained? what should i do??

 

[jeremys]

bump?

 

[The Shadow]

Jeremy - tkae an extra day off if you need it.

By week 3 you will have adapted to the fatigue......give it time

 

[jeremys]

heres how it went today...

squats - warmups, 225x5x5 sets...should i do 230 or 235 now?

shrugs - 185x5x5 sets..bad form i think, just feel weird, should i try dumbbells?

curls - 85x5x5 sets..made sure to go slow on the way down and squeeze at the top, and w/o swinging..

dips - 5x5 w/ bodyweight...will start with the 10's on the belt next week....i used to be able to do many of these when i was lighter...

energy was up a little and the back wasnt too much of a problem after i stretched when i felt it getting tight after squats..

 

[jeremys]

nix what i said about shrugs, my traps are nice and sore today

 

[jeremys]

I just read the old school training thread and i see people did 2 sets of heavy warmups and then 3 sets of 5 w/ the same weight..is this what i should be doing instead of 5 sets of 5 with the same weight?

 

[jeremys]

here's how it went..

squats - warmups, 225x3, 235x3, 245x3x3 sets

overhead press - warmups, 95x5, 115x5, 125x5x3 sets

stiff-legged deads - 205x20 (20 pounds more than last week, what a breather!)

seated calf raise - 2x20 w/ 125

now get this...the same scale that said i was 234 says im 230 this week...and i've been taking creatine and i've been trying to eat a lot more...i think maybe the scale broke?

 

[b fold the truth]

You are doing a lot of work...and your metabolism should be taxed hard...so you may be losing weight somewhere. You MUST heat like a horse if you are gonna train this way. You MUST drink tons of water also...

B True

 

[jeremys]

thanks for reminding me to eat. seriously. i just had breakfast a few hours ago and i forgot to eat another meal..i'm semi-retarded so i actualy forget simple stuff like this all the time..

 

[b fold the truth]

You MUST eat and eat a ton... You can't grow unless you eat a lot and eat a lot often.

B True

 

[The Shadow]

Fold is correct - on this program diet is more important than the program itself...if you feel taxed - take an extra day off - NEVER, EVER miss a meal - EVER.


EVER...


























NEVER


































EVER.

 

[jeremys]

today::

bench - warmups, 185x5x, 205x5, 210x5x3 sets(5 pound increase from last week)

BB rows - 135x5, 140x5, 185x5x3 (50 pound increase from last week, but with kinda sloppy form...never did these before last week so i was just getting a feel for it)

here's where my day went down the shitter..

i had to do 1 set of 20 deadlifts..and i did this with 185 last week. i upped it to 215 and tried it. i felt a little popping at first.. i tried ignoring it, thinking my back was just cracking, but after the 5th rep i couldnt take it. i did some reverse hypers, that helped for about 5 mins then the pain was back again. i know it was bad form...i was probably trying to do what probably looked like a frickin good morning..i just wasnt thinking..

i knew i had 1 set for back left so i went to the row machine and did a heavy set of 15...

then i did my toe raises on the leg press, 2 sets of 20

if my back hurts tomorrow i'm taking friday off and maybe next week too

 

[b fold the truth]

http://www.testosterone.net/articles/194dead.html

 

[jeremys]

thanks for the link...turns out i was doing everything wrong

now about my back...anybody else have this happen? how long did it hurt? what do you reccomend for pain?(advil, vicks, icy-hot, etc)

 

[The Shadow]

REST THE BACK........

 

[jeremys]

REST THE BACK........

for how long?? im taking next week off because i have to work(helping with construction on a house)

 

[|ronMan]

jeremys:

Dont be an a*s go to www.wannabebigforums.com in the Online Journals board and keep a real journal over there with the big dogs.

 

[jeremys]

ummm...?