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-   -   2010 - A year of change. My mostly full-body log (http://www.muscleandbrawn.com/forum/showthread.php?t=1369)

kitarpyar 12-04-2009 04:20 AM

2010 - A year of change. My mostly full-body log
 
I already had a nice little log going in bb.com, and I will still keep it. But, would be nice to get feedback from folks in this forum as well. So, here I am starting a log (workout posts will be duplicated with my other log).

Enough said. Now, onto the routine I am following.



Goals (in order of importance)
1. Strength in the following 6 specific lifts
- Flat bench press
- Military Press
- Powerclean
- Deadlift
- Back squat (PL style parallel squat)
- Front squat (ATG)
2. Gain muscle (this is a bb website after all :rolleyes:)
3. Not get fatter. Actually, hope to lean out a bit.


The routine

Workout - A

Main lifts -
Military Press (push)
Cleans (pull)
Back squat (legs)

Supporting lifts -
Biceps work
Chest iso work
Lat work
Forearm work

Workout - B

Main lifts -
Deadlifts (pull)
Bench Press (push)
Front squat (legs)

Supporting lifts -
Triceps work
Delt work
Calf work
Ab-work
Set and rep scheme
Main lifts: 5 sets x 5 reps (3 for cleans) - ramping up weights to top 2 sets + 6th set is a rep-out (set PR for reps). weight used will be same as 3rd set.
Supporting lifts: 2 sets x 15 reps (8-10 for dips and pull-ups and try to work up)

Rest intervals
Main lifts: 1 min between ramping up sets. 2 min before 4th and 5th sets
Supporting lifts: 30-45 seconds

Weights / progression scheme
Weights will start @ 80% of my current 5RM (i.e. about 2/3 of 1RM). Progress by 5% each workout till the starting 5RM is reached. Progress by 2.5% there on.

Re-setting weights / deloads
Reset when I cant get more than 4 reps in the 5th set. The re-set weights will be 85-90% of the weight at which I stall. Deloading will be done over 2 workouts when I start stalling in most of the lifts. Deload weights will NOT be less, but # of reps will be reduced to 2, instead of 5. Plus the 5th rep-out set will be skipped.

Frequency
Train 3 x week.
week 1: A / rest / B / rest / A / rest / rest
week 2: B / rest / A / rest / B / rest / rest
repeat

Diet
Recomp diet, the simplest possible. Eat at maintenance, without any fancy macro cycling etc, although may resort to that at a later stage if needed.

Still vacationing. So, the workouts might not be regular. Nor am I likely to be a regular poster until I get back to Ames, but anyway, I will still try to be regular enough.

kitarpyar 12-04-2009 04:22 AM

4th Dec 2009 (Workout A - Day 1)
 
11:00AM workout. Re-set the weights quite a bit below maxes.

Cleans
45 x 10
65 x 6
95 x 5
115 x 3
135 x 3,3
145 x 1
115 x 8

Military Press
45 x 10
65 x 5
95 x 5
115 x 5,5
125 x 2
95 x 15

Back squats
135 x 8
185 x 5
205 x 5
225 x 5,5
245 x 2
felt a slight niggle in the hip, so skipped the rep-out set

Assistance work
Pull-ups: BW x 8,8
Barbell curls: 65 x 12,12
Wrist curls: 55 x12,12
Flyes: 25 x 12,12

bwys61 12-04-2009 08:06 AM

Nice split. it looks effective to me.

(this is a bb website after all )??????????? I disagree from this statement above.

BendtheBar 12-04-2009 08:53 AM

Looks like a very solid workout. Looking forward to seeing your progress. Good to see you have considered deloading. It's a very underused strategy.

glwanabe 12-04-2009 09:12 AM

Looks solid Kit. Will be watching, and looking forward to you making some solid progress.

kitarpyar 12-04-2009 03:39 PM

Quote:

Originally Posted by bwys61 (Post 13438)
Nice split. it looks effective to me.

(this is a bb website after all )??????????? I disagree from this statement above.

Thanks. The first post was a copy-paste from what I had in bb.com, lol, so the "bb website after all" statement. wasn't directed at this forum.

Quote:

Originally Posted by BendtheBar (Post 13451)
Looks like a very solid workout. Looking forward to seeing your progress. Good to see you have considered deloading. It's a very underused strategy.

Yes, I hope deloading and re-setting weights will help. Haven't deloaded consciously as a part of the program earlier, but lately, a bit of reading convinced me that this is a good strategy.

Quote:

Originally Posted by glwanabe (Post 13453)
Looks solid Kit. Will be watching, and looking forward to you making some solid progress.

Thanks GL. Glad to have you on board.

kman025 12-04-2009 04:41 PM

looks good, i hope to see how this works for you.

kitarpyar 12-04-2009 06:47 PM

Quote:

Originally Posted by kman025 (Post 13511)
looks good, i hope to see how this works for you.

thanks man. good to have you on board.

kman025 12-04-2009 11:14 PM

Quote:

Originally Posted by kitarpyar (Post 13515)
thanks man. good to have you on board.

just looked at your lifts. Not trying to down-play them, but it is nice to see another guy who isn't yet squating 400 ;). I know your wieghts were re-set, but its still nice.

kitarpyar 12-05-2009 02:53 AM

Quote:

Originally Posted by kman025 (Post 13595)
just looked at your lifts. Not trying to down-play them, but it is nice to see another guy who isn't yet squating 400 ;). I know your wieghts were re-set, but its still nice.

400 huh?? I am yet to reach 300 :p


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