Matheen's Journal

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Matheen's Journal

Postby Matheen » Tue Oct 28, 2008 4:07 pm

Ready to get back into training after injury followed by a period of laziness :lol:

Current bodyweight is 102kg at 6'0", fairly lean (can still see abs). Last year before starting (again) training in June, I was about 80kg. Followed an old-school and very difficult 'Milk & Squats" routine and gained 20 kg of muscle and some fat. Since then I've been training on and off. My current strength is well down on what it was but that will soon be fixed.

Goals are strength and size. Not interested in looking like a bodybuilder in competition form.

I'm going to try a 5x5 full body routine taken from here: http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

It sounds complicated but is actually very simple - the Excel template can be downloaded and simplifies things significantly. It will be good for me because it involves taking a step back, then taking 4 weeks to work back up to current levels and use that momentum to make new gains. It doesn't require much equipment, which is another plus because I only have a barbell, bench and power rack.
Matheen
 
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Re: Matheen's Journal

Postby Matheen » Tue Oct 28, 2008 4:37 pm

Tested for 1RM, which as expected were low folowing my injuries some time ago. ( Had the following injuries: right shoulder, right knee. All ok now and no discomfort but will take it easy to begin with).

(All weights in kg)
1 Rep Max, with good form (Brackets are 5 Rep Max - I'll need this for the program)
Squat: 145 (5RM= 125)
Bench: 100 (85)
Rows: 96 (85)
Deadlift: 140 (125)
Shoulder Press: 65 (56) :oops:

Template (reps x sets)
Wednesday (Heavy): Squats 5x5; Bench 5x5; Rows 5x5.
Assistance: 2 sets of weighted hypers; 4 sets of weighted sit-ups.
Friday (speed): Squats 5x4; Shoulder Press 5x4; Deadlift 5x4.
Assistance: sit-ups; shrugs
Sunday (Max effort): Squat 5x4, 3x1, 8x1; same for Bench and Rows.
Assistance: weighted dips 5-8 x3; Barbell curls: 8x3; Tricep extensions: 8x3.

Criticism welcome!
Matheen
 
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Re: Matheen's Journal

Postby Canuck Singh » Tue Oct 28, 2008 6:02 pm

Matheen's Journal


Awesome. :D

102kg at 6'0"


You must have pretty good genetics, Nice gains so far, now's the hard part - reaching and surpassing the plateau :roll:

Goals are strength and size


Will hold you to that... :)

Tested for 1RM, which as expected were low folowing my injuries some time ago. ( Had the following injuries: right shoulder, right knee. All ok now and no discomfort but will take it easy to begin with).


Smart self advice, take it easy to get back into the movements. Be careful as old injuries can easily be aggravated even though the pain has been gone. :ugeek:

Wednesday (Heavy): Squats 5x5; Bench 5x5; Rows 5x5.
Assistance: 2 sets of weighted hypers; 4 sets of weighted sit-ups.
Friday (speed): Squats 5x4; Shoulder Press 5x4; Deadlift 5x4.
Assistance: sit-ups; shrugs
Sunday (Max effort): Squat 5x4, 3x1, 8x1; same for Bench and Rows.
Assistance: weighted dips 5-8 x3; Barbell curls: 8x3; Tricep extensions: 8x3.

Where do you train? Given a power-rack, and a bar, you could do virtually anything, and everything. Nice set up, main compound movements with the equipment you have, and to meet the goals desired.

Finally another journal, will be watching closely, so update often! 8-)
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Re: Matheen's Journal

Postby Matheen » Mon Nov 03, 2008 6:01 pm

Canuck Singh - i train at home (London, UK), on my own without a spot, so need to be careful.

This is what I did last week: (missed some days :x :x )

All weights in kg.
Sunday:
Squat: 60 x 5
72 x 5
90 x 5
100 x 5
119 x 3
90 x 8

Bench: 30 x 5 (warm-up)
50 x 5
60 x 5
70 x 5
81 x 3
60 x 8

Barbell Rows: same as bench.

Felt ok, except the parts that were injured felt week, but no pain. The imbalances should correct themselves over the next few weeks I think.
Last edited by Matheen on Mon Nov 03, 2008 6:07 pm, edited 1 time in total.
Matheen
 
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Re: Matheen's Journal

Postby Matheen » Mon Nov 03, 2008 6:06 pm

1/11/08 (1 week later....)

Squat: 60 x 5
75 x 5
90 x 5
105 x 5
119 x 5

Bench: 40 x 5
50 x 5
60 x 5
71 x 5
81 x 5

Rows: 40 x 5
50 x 5
60 x 5
70 x 5
81 x 5

If I get my diet in order and not miss any more training days, I should soon be back on track.
Matheen
 
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Re: Matheen's Journal

Postby Canuck Singh » Mon Nov 03, 2008 6:17 pm

Looks good,

are you doing sufficient warm ups? If pain is occuring on warm ups you may want to alter the movement a little, if that doesn't help, try another exercise all together.

I used to train at home, all we needed was a bench, squat rack, and modifiable dumbell and we were set. Oh yes, and weights of course.

My new dream gym would be a bench, a Power cage rack, a modifiable dumb bell, and weights of course.

You can get done about 90% of the things you would want to with just that. Make the best of what you got.

When I go back home, I'm gonna build myself a log cabin gym. :D
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Re: Matheen's Journal

Postby Matheen » Wed Nov 05, 2008 12:26 am

Canuck Singh wrote:Looks good,
are you doing sufficient warm ups?


Yeah, I learnt my lesson, lol. Now I warm up properly - need to stay injury free!

When I go back home, I'm gonna build myself a log cabin gym. :D

8-) nice!

Training log - 4/11/08 - Speed day.(weights in kg)

Squat: 60x5
75 x 5
90 x 5
90 x 5

Shoulder Press : 32.5 x 5
40 x 5
45 x 5
52.5 x 5

Deadlift: 70 x 5
85 x 5
100 x 5
115 x 5

Crunches: 20 reps.

Focus today was on speed work, went well. Need to eat more!!
Matheen
 
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Re: Matheen's Journal

Postby Canuck Singh » Wed Nov 05, 2008 5:45 pm

Good stuff, what happened with your extra protein> plans?
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Re: Matheen's Journal

Postby Matheen » Mon Nov 10, 2008 7:46 am

Canuck Singh wrote:Good stuff, what happened with your extra protein> plans?


Just trying to eat more food at the moment, but will probably buy a protein powder in the near future.
Matheen
 
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Re: Matheen's Journal

Postby Matheen » Mon Nov 10, 2008 7:51 am

Training log 5/11/08

Squat: 60kg x 5
74 x 5
90 x 5
104 x 5 (last week was 101)
122.5 x 3 (119)
90 x 8

Bench: 40 x 5
50 x 5
60 x 5
70 x 5
83 x 3 (81)
50 x 8

Barbell rows: same as bench.

Progress as planned, but I'm tempted to use larger increments each week, only thing holding me back are memories of being injured. Don't know if this is my ego talking or my brain. Also don't know how long my rows will continue to match my bench exactly.......
Matheen
 
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Re: Matheen's Journal

Postby Canuck Singh » Mon Nov 10, 2008 5:35 pm

Good stuff, stick to the smaller increments, it probably is your ego trying to delude you. ;)

The bench will eventually sky rocket past Rows, there is no way rows (pull exercise) can maintain the progress of a push exercise. Unless you are doing non-bent over rows.

If you really want Rows to fall behind, Try Pendlay Rows. :lol:
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Re: Matheen's Journal

Postby Matheen » Fri Nov 14, 2008 8:20 am

This is what I did last night (13/11/08):

kg x reps
Squat: 61kg x 5
77.5 x 5
80 x 5
107.5 x 5
122.5 x 5 <last time was 119 x 5>

Bench: 41 x 5
52 x 5
62 x 5
72.5 x 5
83 x 5 <81 x 5>

Rows: didn't do any - was very late and had to be somewhere else...... :evil:

Everything else was to plan. Next session will be on the 15th, God willing.
Matheen
 
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Re: Matheen's Journal

Postby Canuck Singh » Fri Nov 14, 2008 5:28 pm

Your squat is looking pretty good, strong numbers.

Good stuff for keeping updated, but how come all I see is the same workout? lol :D
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Re: Matheen's Journal

Postby Matheen » Tue Nov 18, 2008 10:08 pm

Canuck Singh wrote:Good stuff for keeping updated, but how come all I see is the same workout? lol :D


It looks the same, but the weights used and reps regimes are different. To tell the truth, I know someone who had good results with this so thought I'd try it for a few weeks - as long as keep I gaining lol! I'm not too sure how it works either....Also, I haven't been posting the assistance exercises like curls, dips etc which are different on the 3 days.

I had to miss training this week so far, but tomorrow will be back on, thank God!
Matheen
 
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Re: Matheen's Journal

Postby Matheen » Fri Nov 21, 2008 8:50 pm

Journal for 21/11/08
More of the same, lol! I missed posting here 2 days ago and don't remember what I did, but this is today's work. This was day 3 of my 3 times a week cycle of full body training. Day 1 uses the same weights as the previous week's day 3, but 2 reps are added to the heaviest set and the last set of 8 reps is not done. Day 2 is geared towards speed, with slightly lighter weights, and day 3 should be a max effort day.

All in kg.
Squat: 62 x 5 <last time: 60kg x 5>
76 x 5 <74 x 5>
92 x 5 <90 x 5>
105 x 5 <104 x 5>
125 x 3 <122.5 x 3>
92 x 8

Bench:
40 x 5
52.5 x 5 <50 x5>
62.5 x 5 <60 x 5>
75 x 5 <70 x 5>
85 x 3 <83 x 5>
62.5 x 8 <60 x 5>

Barbell rows: same as bench.

Threw in some curls after a very long time: ( finally had the evening free 8-) )
Barbell curls: 42.5 x 8
50 x 8

I've worked out why my bench and rows are the same at the moment: as you may have read in my earlier posts, I'm recovering from a shoulder injury (among others lol) which affects bench more than rows. As things get back to normal, gains in bench will be faster than rows for sure.

Everything seems ok and weights actually feel light but i'm holding back because there is still a twinge in my right shoulder when stressed. Will step up the mobility work to speed recovery.
Matheen
 
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