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Old 02-26-2014, 10:08 AM   #1
jrodt12
jrodt12
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Join Date: Nov 2013
Location: Leduc Alberta
Posts: 83
Training Exp: 1
Training Type: Powerbuilding
Fav Exercise: Bicep curls... Obviously
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Default jrodt12's fresh start

Ok so I have been a member here for a little while now, and due to unfortunate circumstances (injury, serious personal/family issues), I haven't been able to train much at all. At least with any consistency.

I've gotten a lot of things squared away, and have rehabilitated enough to begin again.

A few stats about me:
30 years old.
205 lbs.
15-20% body fat (rough estimate).
Training off and on (haphazardly) for about a year until I got hurt.
Injury was non-lifting related.

As far as programming goes I will be doing an upper/lower 2 day/week based on a bastardized version of Wendler's 5/3/1.
Basically I'll be doing 5/1 instead of 5/3/1 where I do the first week and the third week, but not the middle week (3x3).

This is something I read about on another board, and saw many guys having success with it. I feel it will help speed up progress on a two day program, at least initially. I very much plan on adding in the 3's week once things begin to slow down.

My initial TM's are VERY conservative, mainly because I'm just not that strong lol. But also I feel that after my layoff I'm starting over, so even though I may be able to lift more, I'm just going to let time and consistency work its magic.

Press: 135 lbs
Bench: 185 lbs
Squat: 160 lbs
Dead: 205 lbs

Just want to say that I am very much looking forward to this, I haven't had this much enthusiasm pertaining to pretty much anything in a long while. Also if I can get even half as strong as some of the guys on this board I'll be a happy man.
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Old 02-26-2014, 10:28 AM   #2
jrodt12
jrodt12
Slow and steady
Member
Brawn
Points: 775, Level: 14 Points: 775, Level: 14 Points: 775, Level: 14
Activity: 3% Activity: 3% Activity: 3%
 

Join Date: Nov 2013
Location: Leduc Alberta
Posts: 83
Training Exp: 1
Training Type: Powerbuilding
Fav Exercise: Bicep curls... Obviously
Fav Supp: Meat
My Mood: Relaxed
Reputation: 1821
jrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good posts
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Feb. 25, 2014

Upper body day

Warm up:
5 Minutes on bike
mobility work
shoulder dislocations
foam rolling upper back

Bench:
15xBar 5x65 3x95 3x105
5x120 5x140 5x157.5
12x120

Press:
3x10x70 10,10,10 will add weight

chins:
3x10 10,8,4 will stay with body weight for now

Band pull-aparts:
50-60 throughout workout

Good workout, everything felt great. Didn't push too hard staying short of failure. I plan on increasing assistance exercises and volume over time, depending on how things go.

Also I should note that due to work and all the meetings I go to (A.A., N.A.), I usually would train on Fridays and Sundays. However I have this week off and I couldn't wait until Friday
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Old 02-26-2014, 03:28 PM   #3
jrodt12
jrodt12
Slow and steady
Member
Brawn
Points: 775, Level: 14 Points: 775, Level: 14 Points: 775, Level: 14
Activity: 3% Activity: 3% Activity: 3%
 

Join Date: Nov 2013
Location: Leduc Alberta
Posts: 83
Training Exp: 1
Training Type: Powerbuilding
Fav Exercise: Bicep curls... Obviously
Fav Supp: Meat
My Mood: Relaxed
Reputation: 1821
jrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good posts
Default

Feb. 26, 2014

Lower body day

Warm up:
10 min on bike
Defranco agile 8
light leg curls

Squats:
15xBar 10x65 5x95
5x105 5x120 5x135 11x105

Deads:
3x10x105 10,10,10 pulled from pins to mimic height of 45's, def. adding weight to these.

Calf raises:
3x10x300 10,10,10 hack squat machine, will add 10 lbs.

Hanging leg raises:
3xAMRAP 12,10,7

Another solid workout, was a little sore from yesterday, tight in the pecs. Stretched them out and they felt ok. Going to play around a bit, try lower body first next week see how that goes.
By the way I train at home, which is nice because I'm always the strongest guy in my gym.
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Old 02-28-2014, 05:02 PM   #4
jrodt12
jrodt12
Slow and steady
Member
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Points: 775, Level: 14 Points: 775, Level: 14 Points: 775, Level: 14
Activity: 3% Activity: 3% Activity: 3%
 

Join Date: Nov 2013
Location: Leduc Alberta
Posts: 83
Training Exp: 1
Training Type: Powerbuilding
Fav Exercise: Bicep curls... Obviously
Fav Supp: Meat
My Mood: Relaxed
Reputation: 1821
jrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good posts
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Feb. 28, 2014

Upper day 2

Press:
15xbar 10x65 5x70
5x85 5x100 5x115 14x85

Bench:
3x10x115 10,10,10

Chins:
3x10xBW 10,8,6

Band pull a parts:
65 throughout session

Felt a little sore going in today, not used to the frequency having trained twice already in the last three days. Once I got going though I felt great, it's nice having the extra time right now to train.
Gonna take tomorrow off then train Sunday, before going back to work and my other obligations for the week.
As an aside I made a meatza today... And it was awesome
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Old 03-02-2014, 08:33 AM   #5
jrodt12
jrodt12
Slow and steady
Member
Brawn
Points: 775, Level: 14 Points: 775, Level: 14 Points: 775, Level: 14
Activity: 3% Activity: 3% Activity: 3%
 

Join Date: Nov 2013
Location: Leduc Alberta
Posts: 83
Training Exp: 1
Training Type: Powerbuilding
Fav Exercise: Bicep curls... Obviously
Fav Supp: Meat
My Mood: Relaxed
Reputation: 1821
jrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good posts
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Mar. 2, 2014

Lower body 2

Warm up:
10 min on bike
Agile 8 (really like this)
Light leg curls

Dead lift:
5x135 5x155 5x175 9x135

Squat:
1x20x110 20 add weight

Calf raises (machine):
3x10x305 10,10,8 keep weight

Weighted sit ups:
3x10x25 10,10,10 use 35 next time

Felt good throughout, especially the 20 rep squat. I know these are still pissant weights, but I was huffing pretty good after that lol.
First time I've trained in the morning really, had some bcaa's prior but not something I'll be doing regularly. I prefer eating and waiting an hour or two first.
Things will slow down from here going to only one upper and one lower per week, I do plan on incorporating a good conditioning day during the week so Ill see how that goes.
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Old 03-07-2014, 06:24 PM   #6
jrodt12
jrodt12
Slow and steady
Member
Brawn
Points: 775, Level: 14 Points: 775, Level: 14 Points: 775, Level: 14
Activity: 3% Activity: 3% Activity: 3%
 

Join Date: Nov 2013
Location: Leduc Alberta
Posts: 83
Training Exp: 1
Training Type: Powerbuilding
Fav Exercise: Bicep curls... Obviously
Fav Supp: Meat
My Mood: Relaxed
Reputation: 1821
jrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good posts
Default

Mar. 7 2014

Upper day (bench)

Warm up:
5 min on bike
Dislocations
Agile 8

Bench:
5x140 3x157.5 1x175 + 2
9x140

Press:
3x10x40's 10,10,11 add weight

Chins:
3x10xBW 10,10,8 (so close!)

Band pull a parts:
55

Great workout today, glad I started light on bench and OHP. Looking forward to the weights climbing up, hopefully I can gain some momentum with a good diet and consistency.
Got really close with the chins, gonna switch to wide grips which should increase the difficulty a bit and then alternate back and forth. Eventually I will add weight to these but I'm comfortable keeping the reps high for now.
Time to eat!
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Old 03-09-2014, 11:08 AM   #7
BendtheBar
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Great work man. Sorry I missed so many workouts. Been travelling. Keep killing it.
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Old 03-09-2014, 06:50 PM   #8
jrodt12
jrodt12
Slow and steady
Member
Brawn
Points: 775, Level: 14 Points: 775, Level: 14 Points: 775, Level: 14
Activity: 3% Activity: 3% Activity: 3%
 

Join Date: Nov 2013
Location: Leduc Alberta
Posts: 83
Training Exp: 1
Training Type: Powerbuilding
Fav Exercise: Bicep curls... Obviously
Fav Supp: Meat
My Mood: Relaxed
Reputation: 1821
jrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good posts
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Quote:
Originally Posted by BendtheBar View Post
Great work man. Sorry I missed so many workouts. Been travelling. Keep killing it.
Thanks BTB, much appreciated!
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Old 03-09-2014, 07:12 PM   #9
jrodt12
jrodt12
Slow and steady
Member
Brawn
Points: 775, Level: 14 Points: 775, Level: 14 Points: 775, Level: 14
Activity: 3% Activity: 3% Activity: 3%
 

Join Date: Nov 2013
Location: Leduc Alberta
Posts: 83
Training Exp: 1
Training Type: Powerbuilding
Fav Exercise: Bicep curls... Obviously
Fav Supp: Meat
My Mood: Relaxed
Reputation: 1821
jrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good postsjrodt12 has made some good posts
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Mar. 9, 2014

Lower body day

Warm up:
10 min bike
Agile 8
Extra hip flexor stretches

Squats:
5x120 3x135 1x155+3
(Low back felt pretty tight throughout, and my hip is definitely swollen a little)

Deads:
3x10x110 7
(Didn't feel right after the squats, sucks)

Calves:
50x305 18,13,10,9
(So mad from not getting deads in just went crazy on these lol)

Abs: leg raises
3x10xBW 10,4
(Still wasn't feeling great)

Well.. That sucked. I'm sure I'll be feeling it tomorrow, gonna do a lot of mobility drills this week, try to help loosen the hip.
If worse comes to worst I do have a trap bar as well as a hack squat machine. I know I can use both pain free, and to be honest it's probably better in the long run lol.
With that being said if I decide to sub out squats for trap bar squats, I am still going to deadlift conventionally on alternate weeks, and just use the machine for assistance, NOT a main lift.
And with THAT being said, I will continue to work my mobility and flexibility drills daily.
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Old 03-09-2014, 11:35 PM   #10
BendtheBar
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is getting skinny(ish)
Bearded Beast of Duloc
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Points: 1,474,642, Level: 100 Points: 1,474,642, Level: 100 Points: 1,474,642, Level: 100
Activity: 43% Activity: 43% Activity: 43%
 
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Join Date: Jul 2009
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Posts: 80,270
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Training Type: Powerbuilding
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Fav Supp: Butter
My Mood: Lurking
Reputation: 2556458
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Nothing wrong with the trap bar and hack. Both good choices.
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