blabbate Posted February 2, 2012 Share Posted February 2, 2012 I finally broke down and figured I'd start one of these journals. I'm telling myself you guys are awesome and can help me bust through plateaus I've hit in the past. Oh, vitals. 32-years-old, 6'2", about 185 to 190 right now, usually around 10% to 12% body fat, but maybe a bit higher at the moment. 1 rep maxes:Bench - 200Squat - 335Deadlift - 350 My chest and tris are my weak points for sure. I'd like to get up to 300/400/500 eventually. Starting a brand new routine next week, a combination of speed days and max effort days, pull/push split, 4 sessions per week. The goal is to spread out the heavier stuff and vary the exercises more, which should allow for better recovery. Here's what I have so far: Monday - RestTuesday - Max Effort - Push Front Squat 3x8Overhead Press 3x6-8Pull-Overs 3x12Twisting Crunches 3x25Wednesday - Speed - PullDeadlift 10x2 @ 60%Bent-Over Rows 8x3 @ 60%Hammer Curls 3x15Bicycle Crunches 3x25Thursday - Jog ~3-4miFriday - Speed - PushSquat 10x2 @ 60%Flat Bench 8x3 @ 60%Dips 3x??Sit-ups 3x25Saturday - Max Effort - PullGood Morning 3x6-8Pull-Ups 3x8Dumbbell Curls 3x8Reverse Crunches 3x25Sunday - Jog ~3-4mi I think I could use some more volume on the max effort days, but not sure what to add. I'd love suggestions. Thanks! Link to comment Share on other sites More sharing options...
C.O. Posted February 2, 2012 Share Posted February 2, 2012 Awesome! Thanks for sharing. Glad people are still starting, no need to not just because you started later than some. New members are starting them every day. Its really inspirational for me to check out what everyone else is doing. It helps push me. I'm 31 and your height but waaaaay lighter and trying hard to put on some pounds. -Dylan Link to comment Share on other sites More sharing options...
Tarzan Posted February 2, 2012 Share Posted February 2, 2012 Those are some decent numbers. I reckon you'll hit those goals easy enough if you just stick to it, I'll be watching you. Link to comment Share on other sites More sharing options...
blabbate Posted February 3, 2012 Author Share Posted February 3, 2012 Awesome! Thanks for sharing. Glad people are still starting, no need to not just because you started later than some. New members are starting them every day. Its really inspirational for me to check out what everyone else is doing. It helps push me. I'm 31 and your height but waaaaay lighter and trying hard to put on some pounds. Thanks! Having done both, putting on pounds is way more fun than trying to lose them, so you're in a good position. Link to comment Share on other sites More sharing options...
blabbate Posted February 3, 2012 Author Share Posted February 3, 2012 Those are some decent numbers. I reckon you'll hit those goals easy enough if you just stick to it, I'll be watching you.I appreciate it! Always looking for tips and advice. I expect the bench goal is going to be toughest. Link to comment Share on other sites More sharing options...
Tarzan Posted February 3, 2012 Share Posted February 3, 2012 You're tall and have a good deadlift, can I assume you have long arms? That makes benching really tough to train. Link to comment Share on other sites More sharing options...
blabbate Posted February 3, 2012 Author Share Posted February 3, 2012 Yeah, I have pretty long arms. I have to buy shirts in tall sizes just for the sleeve-length. It definitely makes it tough to train tris and chest sometimes. Link to comment Share on other sites More sharing options...
blabbate Posted February 8, 2012 Author Share Posted February 8, 2012 Ok, started in earnest yesterday. Front Squat 3x8 @ 155 Overhead Press 3x6-8 @ 85 Pull-Overs 3x12 @ 30 Twisting Crunches 3x25 It was a day mostly for finding starting weights, as most of the rest of the week will be as well. Haven't done front squats in a while, so my wrist flexibility is crap. As they loosen up, that weight should increase pretty quickly. Hopefully around 185 in two weeks, then 225 a month after that. Still having some shoulder pain, so tried to keep the overhead at a weight that I can move slowly without irritating the joints. My overhead has always sucked anyway, so I'm happy with 85 to start. Pull-overs were good, felt great with the shoulders and will probably help by hitting the front delts. Since I had to keep some of the weight low, I hit the treadmill for a couple of miles at a 10-minute pace. Ended the day around 2200 calories, which I'll increase as I move past the starting weights. Link to comment Share on other sites More sharing options...
blabbate Posted February 9, 2012 Author Share Posted February 9, 2012 Yesterday was a speed day. Fast doubles for deadlifts and triples for bent-over rows. Deadlift 10x2 @ 225 Bent-Over Rows 8x3 @ 105 Hammer Curls 3x15 @ 30 Bicycle Crunches 3x25 It's hard to gauge what the appropriate weight should be. There should be a sweet spot where I'm not in danger of hurling the weight up too far, but I also don't feel slowed by it. I think 225 is about right, but we'll see. Speed rows are even tougher. Too light and you're pulling the weight into your chest pretty hard or spending a lot of energy stopping the bar at the top. It's gonna take some getting used to. I still don't feel like I'm doing that much work with these. Hopefully they'll get more strenuous as I go or the power will translate into better lifts on the heavy days. Link to comment Share on other sites More sharing options...
blabbate Posted February 15, 2012 Author Share Posted February 15, 2012 Yesterday, Tuesday, I decided to start rehabbing my shoulder a bit, since it's still painful to lift my arms too high. That threw overhead presses right out. Instead, I added volume to the lower body. Front Squat 3x8 @ 165Alternate Lunge 3x12 @ 135Shoulder Protraction 3x15 @ 25Shoulder Rolls 3x15 @ BW The squats were finally at just the right weight, so I'll try 175 next week and see if I can hit the 8. Haven't done lunges in forever, so those were a balance struggle (and painful glutes today). Hopefully the light shoulder work and stretching will fix me up in a couple of weeks. Link to comment Share on other sites More sharing options...
robert Posted February 22, 2012 Share Posted February 22, 2012 Nice lifting numbers. Well done. Gives me something to shoot toward. Cool to see you doing a lot of compound free weight exercises. That is what I've been doing exclusively for almost 2 months and it has been awesome. All the best. Glad you've got a journal up and running. I'll be checking it out. -Robert Link to comment Share on other sites More sharing options...
Recommended Posts
Please sign in to comment
You will be able to leave a comment after signing in
Sign In Now