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Old 11-11-2013, 11:10 AM   #1
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Default OMS-back from the dead-training log

Decided to start up a training log so here goes:

Criticism, advice are very very welcome. I'm not an expert on training despite having done bodybuilding for over 10 years in my younger days.
My schedule consists of training every other day, low volume medium to high intensity. I occasionally add an extra rest day if I start getting signs of overtraining.

Length of each workout is 50-60 minutes

My rep ranges are generally kept low from 3-6 but I finish most exercise with a higher rep set of 8-12. I try to increase weight weekly on squat and deadlift usually 5-10 lbs but since I train bench 2x a week I work on increasing reps every workout until I reach 6 reps with a weight and then add weight and drop back to 3 reps.

Some other points: I work out at home by myself, but I have a power rack and a really nice flat bench setup. I have a leg press but I havent included it my routine yet and have an adjustible incline/decline bench as well.
My diet is around 2300 calories a day with 1 cheat day where I eat 5000 calories or more. I get 150-175 grams of protein spaced over 5 meals, carbs are primarily from oatmeal and rice, beans and eat lots of fresh veggies.

I get 8 hours sleep every night and practice flexibility on off days. As I advance I may add some cardio a couple days a week, probably wind sprints/ very high rep squat sets.

Supplements- multivitamin, glucosomine, fish oil

Ive been doing this current workout for the last 6 weeks and so far I am happy with the progress I've made as have increased strength in every lift. I am considering reducing bench press to once every 8 days like I do on deadlift and back squat and just have a dedicated shoulder/overhead press day instead of flat bench.

Max lifts done 2 weeks ago Oct 31st
193 lbs @ 5'9" 41 years old
Deadlift 330
Squat 320
Bench 235

Goals: Keep getting stronger/ 1200+ lb total in 6 months end of may 2014/ get stronger than my 17 y.o. son

Day 1

Bench 3 or 4 sets + 1 set of speed bench or pause bench
Military press 3 sets
Overhead 2hand db tricep extension 3 sets
Hammer curls 3 sets
ab work and rotator cuff exercise

Day 2 off

Day 3
Deadlift 3-4 sets
Front squat 4 sets
Calf raise 3 sets 10-15 reps
Chin ups 2 sets x many reps as i can get

Day 4 off

Day 5 repeat day 1 workout

Day 6 off

Day 7
Squats 3-4 sets
Calf raises 3 sets 10-15 reps
Shrugs 3 sets
Pendlay rows 4 sets
Some light arm work

Day 8 off
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Old 11-11-2013, 11:12 AM   #2
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looks good, kill it buddy!!
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Old 11-11-2013, 12:26 PM   #3
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Looks to me that you know your stuff!Why do you bench twice instead of just rotating bench,deadlift and squat?The chins are nice but maybe adding some heavy BB or DB row could be good.Anyway it's a good thing sticking to the exercises you're good at if you see the results are there!
Good luck and welcome.
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Old 11-11-2013, 12:52 PM   #4
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Quote:
Originally Posted by stockdoc View Post
Looks to me that you know your stuff!Why do you bench twice instead of just rotating bench,deadlift and squat?The chins are nice but maybe adding some heavy BB or DB row could be good.Anyway it's a good thing sticking to the exercises you're good at if you see the results are there!
Good luck and welcome.
I can train back and legs 2x in 8 days, but I can only recover from heavy deads and squats once every 8 days.

I recover from bench press much easier so 2 times in 8 days is not that much for me, however I do feel i am neglecting having a serious shoulder day and hamstrings with this workout, but I'm not going to change anything for a while.

Got my deadlift day today, will post the results later today.

Thanks for the welcome
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Old 11-11-2013, 06:45 PM   #5
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First training entry:

weight/reps/sets

Sumo Deadlift 315x4x3

Conv. deadlift 225x8x1

Front squats- 200x5x3

Calf raises- 340x12x2 340x10x1

Chin ups- bodyweight x5x2xlol

Concentration curls 25x10x3


Time: 60 minutes

Overall was intense, this was my first time ever trying sumo style deadlifts, and hey I liked them but damn they had my legs like jello so I felt weak on front squats and only did 3 sets instead of my normal 4. Threw in some concentration curls at the end since I finished my scheduled workout early.
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Old 11-12-2013, 02:27 PM   #6
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Killing it. Good pulling and squats.
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Old 11-13-2013, 06:48 PM   #7
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Join Date: Nov 2013
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Things didnt exactly go as planned, I managed to put a bad crick in my neck during my off day stretching routine and it made for an annoying workout. Still got it done but I dragged it out well over an hour. Good news is my left shoulder is almost 100% since I started rotator cuff excercises a few weeks ago. Was 48 degrees in my workout dungeon..time to dig the space heater out of storage.

weight/reps/sets
Bench press 225x4 225x3x2 185x12x1 pause bench 165x5

Military Press 120x6x3

DB overhead tricep ext
70x6x3

Hammer curls 45x6x2 35x12x1

AB work and rotator cuff work


Time: 1 hour 25 minutes

Last edited by OMS; 11-13-2013 at 06:51 PM.
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Old 11-15-2013, 08:06 PM   #8
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Supposed to be my heavy squat day, woke up with stuffy nose and slightly elevated heart rate, for me the signs ive over reached, overtrained, just tired or whatever you want to call it. Had a hard day at work too so I knew heavy was out so I did a little instinctive training session.

Squats- 115x20x3 1 minute rest between sets to get blood pumping.

My plan is to squat heavy tomorrow (yeah i know that sounds counterintuitive, but i know my body pretty well...), I upped my calories today, mostly carbs and fat. I work in construction, so I frequently have to lift heavy stuff and carry it long distances, i've done that all my life and for me its always been the greatest impediment towards my lifting. At 41 years of age, im still trying to figure out a way to train and work without one interfering with the other...
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Old 11-16-2013, 02:04 PM   #9
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In a way the one must enhance the other,you must have great conditioning and quality muscles,but of course too much is too much.
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Old 11-16-2013, 02:56 PM   #10
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Great start, one day or session won't make a difference in the end. Just keep plugging away and you'll get where you want to go.

I like that goal of being stronger than your son.

Get well soon. Crush it when you feel better.
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