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Old 05-09-2014, 12:27 PM   #1
Joss
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Default Frenchman training log

Hello every ones
I'm a young 20yo french man. 6'2ft and 230-235lbs (about 15-17%BF)
I began this post to practice my english and get better advise than in France where nobody knows who is Mark Rippetoe or Jim Wendler, and in my gym everybody is working out on split routines with bench press 3times/week. Yes my gym is full of Bro'

So I began training when I was 13yo, doing 100pushups a day and a lot of pank.
I've started weight training at 18yo (playing rugby at the same time). The gym owner gave my crapy workout, no squat, no deadlift, only bench, and cable/machine exercises. (I SQT and DL since a few months, after listening Elliot Hulse and began to read US articles.
So I currently bench 155kg (342lbs)
squat 125kg (4x8) (276lbs)
deadlifting 125kg (4x8) (276lbs)
OH Pressing 75kg (4x8) (165kg)
Pendlay Rows 100kg (4x8) (220lbs)

I want to add bulk and strengh, improving my SQT/DL, I'm doing this routine :
MONDAY
BENCH 4*8
SQUAR 4*8
PENDLAY ROW 4*8
Assistance : hamstrings on Swiss Ball, Back extensions, upright rows (3*10)

WEDNESDAY
DEADLIFT 4*8
OH PRESS 4*8
LEG PRESS 4*12
Assistance : Incline DB press 3x10, DB rows 3x10, Plank

FRIDAY
SQUAT 4x8
SL DL 4x8
DIPS 4x8
CHINS 4x8

(I want to switch with to the 5x5 or texas method in June)

I have a lot of difficulties to improve my SQT and DL.
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Old 05-09-2014, 12:50 PM   #2
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Hello Joss. Welcome to Muscle and Brawn. Look forward to reading your log. Looks like a solid routine.

Where in France are you?
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Powerlifts: 500/363/573 @ 220 belt only
front squat: 403
dips: bodyweight + 176 x 4
military press: 232
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Old 05-09-2014, 12:54 PM   #3
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I'm near Clermont Ferrand, in the middle of France, the area is famous for her cheese and meat, perfect to get strong !
;-)

Please correct my english when i make a mistake. What do you think of my stats for 20YO ?
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Old 05-09-2014, 01:09 PM   #4
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Quote:
Originally Posted by Joss View Post
I'm near Clermont Ferrand, in the middle of France, the area is famous for her cheese and meat, perfect to get strong !
;-)

Please correct my english when i make a mistake. What do you think of my stats for 20YO ?
Clermont Ferrand - very nice. I went through there a few years ago. We were going to picnic at Puy de Dome but it was incredibly busy.

Mistakes: famous for its cheese and meat.

You're strong, and not just for a twenty year old. 155kg is a very decent bench press, and 75kg overhead for 4 X 8 is particularly impressive.
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front squat: 403
dips: bodyweight + 176 x 4
military press: 232
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Old 05-09-2014, 01:44 PM   #5
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I live to about 30min to Puy de Dme, Clermont is also well known for the Yellow Army.
I want to join a powerlifting club for septembre, but nothing for sure. (Studies in civil engineering).
I think it is the best way to learn, and training with competent person will help. I am a complete autodidact and need someone who's more qualified than me.

I have some trouble with recovery for squats, what do you think of a A/B workout scheme 3days a week like this :

A :
SQUATS
BENCH
PENDLAY

B:
SL DEADLIFT
OH PRESS (Standing)
LEG PRESS

I have a lack of hamstrings which I think cause me a patellar tendonitis for 8months, so can't swith this exercise. Is switching the regular deadlift a problem ?
I want to alternate "hypertrophy period" with 4x8 and SLDL, and "strength period with 5x5 and Regular Deadlift.
Is it a good option ?
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Old 05-10-2014, 12:07 PM   #6
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There are lots of people on here better at workouts than I am. However, my opinion is that the A/B split looks fine. However, if you still have difficulty recovering, you could drop the leg press from workout B.

Switching exercises - I don't understand what you mean. Are you asking whether you can substitute SLDLs for deadlifts. If so, then yes, though I would be careful with doing lots of very low reps.

The hypertrophy period and strength period - yes, good idea, but there isn't that much difference in loading between 4 X 8 and 5 X 5. You could consider trying a bigger difference. For example 6 X 3 in the strength period and 3 X 10 in the hypertrophy.
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Powerlifts: 500/363/573 @ 220 belt only
front squat: 403
dips: bodyweight + 176 x 4
military press: 232
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Old 05-10-2014, 12:21 PM   #7
Joss
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Quote:
Originally Posted by Tannhauser View Post
There are lots of people on here better at workouts than I am. However, my opinion is that the A/B split looks fine. However, if you still have difficulty recovering, you could drop the leg press from workout B.

Switching exercises - I don't understand what you mean. Are you asking whether you can substitute SLDLs for deadlifts. If so, then yes, though I would be careful with doing lots of very low reps.

The hypertrophy period and strength period - yes, good idea, but there isn't that much difference in loading between 4 X 8 and 5 X 5. You could consider trying a bigger difference. For example 6 X 3 in the strength period and 3 X 10 in the hypertrophy.
Hi Tannahauser !
Yes that is exactly what I mean. Substitute the regular deadlifts by the SL Deadifts during "hypertrophy" periods.Then go back on regular deadlift on low rep periods.
My training wasn't very constent since last nomvember (because of school), so I want to put on some muscle mass and restart light before going on 5x5.

I love 5x5, last june I started at 107kg with my bench press, to 132kg (november), and the pendlay row improved from 80kg to 115kg also on 5x5 scheme. I felt extremly strong.
The negative point is that my knees were both injured and I didn't improve my SQT & DL. (Climbing stairs and driving my car was painful). I want the same thing happen with these lifts.

Last edited by Joss; 05-10-2014 at 12:23 PM.
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Old 05-10-2014, 12:23 PM   #8
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Quote:
Originally Posted by Joss View Post
I live to about 30min to Puy de Dme, Clermont is also well known for the Yellow Army.
I want to join a powerlifting club for septembre, but nothing for sure. (Studies in civil engineering).
I think it is the best way to learn, and training with competent person will help. I am a complete autodidact and need someone who's more qualified than me.

I have some trouble with recovery for squats, what do you think of a A/B workout scheme 3days a week like this :

A :
SQUATS
BENCH
PENDLAY

B:
SL DEADLIFT
OH PRESS (Standing)
LEG PRESS

I have a lack of hamstrings which I think cause me a patellar tendonitis for 8months, so can't swith this exercise. Is switching the regular deadlift a problem ?
I want to alternate "hypertrophy period" with 4x8 and SLDL, and "strength period with 5x5 and Regular Deadlift.
Is it a good option ?
Looks good to me.
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Old 05-20-2014, 10:28 AM   #9
Joss
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Default Yesterday's workout

After again a "forced" week off (exam). I really need to be more constent with my training.

Not very heavy but i tried to be as explosive as I can, no pause at the end of the mouvement

Bench Press :
8rep - 100kg
8rep - 100kg
8rep - 100kg
9rep - 100kg (failure)

Olympic Squats :
8rep - 110kg
8rep - 110kg
8rep - 110kg
12rep - 110kg (failure)

First time I have tried the Olympic style squat, high bar and ATG feels much more comfortable than low bar style.

Pendlay Rows :
8rep - 90kg
8rep - 90kg
8rep - 90kg
8rep- 90kg

SL Deadifts :
3x10 - 90kg (easy, simply to stretch and reinforce my hammstrings)

Incline DB curls :
2x12 - 22kg

Plank on swiss ball - 3min (failure)

I don't know why, maybe it is because I'm restarting training, but on every exercise, my form is explosive either i'm on failure... the 8th rep is very fast, but the 9th is failure... There is no slow rep.
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Old 05-20-2014, 03:31 PM   #10
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