9/21/09

bench press
bx20
95x10
135x10
185x6
-
225x3
225x3
225x3
225x3
225x3
225x3
225x10
total 28 reps

super set with bent rows
135x10
115x6
-
225x3
225x3
225x3
225x3
225x3
225x3
225x12
total 30 reps

barbell military press
bx10
bx10
-
55x5
65x5
-
75x5
75x5
75x5
75x5
75x5
75x5
75x10
total 35 reps

super set with pull downs on my 2 pulley rack attachment with make everything feel 100 lbs heavier.
125x20
145x10
-
170x5
170x5
170x5
170x5
170x5
170x5
170x5
total 35 reps


I kept it all light today to get used to the program and to see how my shoulders hold up. Pain level 2. All this volume will help me in the long run. Believe me I want nothing more then to put my shirt on and take 600 for a ride but I have some common sense left. {we'll see how long this lasts}

09/23/09 lower

squats - light weight
bx10
135x10
225x10
-
315x20
315x10
315x10
315x10
total 50 reps

super set - 1-2 min breaks
stiff leg deads- light weight
bx10
135x10
-
225x3
225x3
225x3
225x10
total 19 reps

My lower back is so shot that I had to sit down between sets and after my work out I had to sit down for 15 minutes before I could walk home.

How do I get my lower back into better shape? Sit up?

I am not really sure what I am doing. I have been injured in one form or another for the last 3 years from as my friend puts it " trying for a new world record every time I go to the gym" I thought that was the point. lol

I want to build a base and make sure my tendons and muscles can handle heavy weights. So I have been looking at volume programs. I found a 16 program that alternates monthly between high and low volume. http://www.bodybuilding.com/fun/mahler59.htm I was thinking about using this as a conditioning program before I start a modified 5/3/1 westside program.

But am I wasting my time here. I can suit up and do the max effort work based on a 5/3/1 rep scheme and the assistance will be volume based. The equipment will protect me but will I build a base with it.

What are your thoughts?

9/25

bench
bx10
95x10
135x10
185x8
225x5
255x1
275x1
295x1
315x6
135x25

seated press
b x 20
b x 20
b x 20

db rows
80's x 20
100's x 12
125's x 10
150's x 10

rope press downs
60x20
70x10
70x10

shoulder, upper back, and tri's in my back yard

9/30

bench
bx10
95x10
135 x 10
185x5
225x5
phenom
315x4
365x3
405x3
I put on my apex shirt but I couldn't move my hands out into position. I gained 20 lbs eating meatballs, cookies and cake in the last 2 months
455x2
495x2

i had the same problem brother with my apex. i couldn't move my hands out to the grips too....good to see parabellum back! i missed ya!
TB

It feels good to be back. Now I have to catch up to you.

10/5 Monday - back yard My shoulders are screwed after many years of abuse. So I am deliberately going light and slow. The last thing I want is another shoulder surgery.

Shoulder press
bx10
bx10
65x10
95x5
95x5
bx10
bx10

lat pull downs
forgot how much x10
forgot how much x10



----------------------------

10/7 Wed

Deadlifts
135x10
225x10
315x3
365x3
I had to stop here. I need help getting my lower back stronger. It kills me when doing deads. To the point I have to stop waht O am dopuing and sit down. Sometimes it bugs me from just walking.

leg press
270x10
450x10
630x10



leg curls
45x10
90x10
90x10
900x10


-------------------------------

10/9/09 Friday

bench w/ free spotter - this is very cool - I have to get used to lifting with my plams then squeezing the bar.
135x10
225x10
add super phenom
315x3
405x3
405x3
455x3
495x4
http://www.youtube.com/watch?v=R7PmJelpJAw

tri pushdowns
50x20
70x20

-------------------------------------

10/12 Sunday

squats
135 x 10
225x10
315x3
405x3
455x6

leg press
360x10
540x10
630x10
1000x10


--------------------------------

I'm following the 5/3/1 template. I found a cool shieko template for equipment and I'll use those numbers for when I do equipped 5/3/1 days. I am trying to stay with the numbers but some of them seem low. For the last 2 months I haven't touched a protien shake and I went over board with oero cookies. I don't think I eat more then 100-150 grams of protien per day.

This week I am starting my keto diet which will up my protien big time. I do really well with no or low carbs anyway.

Goals for 2009
acclimatize to hitting heavy weights and stay injury free aka follow the 5/3/1 template.
stay consistant

Goals for 2010
bring up my dead
smart injury free benching
work on my squat
do at least 2 meets

Goals for 2011
1000 squat

10/12 Mon

shoulder press
bx10
bx10
65x10
75x10
95x3
115x3
135x6
bx20
bx20
bx15
bx20
bx15

reverse bench pull ups
x10
x10
x10

tri pushdowns
50x20
50x20

new forum: http://www.strengthfreakz.com/forum
TB

10/15 quick workout today

hammer dead machine
90x10
180x5
270x5
360x3
450x3
back feels better doing these vs bar on the floor

leg ext for knee health - I haven't done these in 10 years.
100x10
150x10
180x10
250x10

hyper extensions
x20
x20
x20

What else can I do to strengthen my lower back?

How do I start a new thread on the new forum?