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Old 02-20-2011, 08:37 PM   #1
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OK, here we go. Starting this routine tomorrow. Everything is 5 sets of 5 reps, ramping up from 35% first set to Max final set, unless otherwise indicated. Since my Squat form stinks, I'm going to start with dumbells to get my form worked out, then switch to bar when I'm ready for that. Also, I'm going to add 1x10 set finishers for most exercises once I'm sure I'm ready for them.

Monday:
Goblet squats, Not sure of weight yet.
Cleans: Ramping up to 105 - 80% Max
Bench: Ramping up to 185

Wednesday
Push Press: To 125
Cleans: To 115 - 90% Max
Squats: Goblet, 80% Max from Monday
Lats: 2x AMAP Pullups, 2x AMAP Chinups, 1x10 Pulldown

Friday
Cleans: To 125
Incline: To 135
Squat To 90% of Monday
Rows: 2x10 T rows at 115, 2x10 seated rows, AMAP inverted rows to finish

Raise weights when able to lift final set to 8 reps two sessions in a row or thereabouts.

I'm currently 188 lbs, and I'm thinking I'll need to add an extra protein session each day, so I'm going to be rejiggering my diet a bit too as I absolutely do not want to gain fat if possible. I'm thinking 180-200 grams of protein a day?

OK, let's see where this goes. Any advice or comments are most welcome.
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Old 02-20-2011, 08:55 PM   #2
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I'm thinking 180-200 grams of protein a day?
That looks good Mike. Add in about 20-25% of your calories from fats, and adjust your carbs as needed.

My general recommendation is 30-40 grams of fat every 2.5 to 3 hours. For most naturals, as long as you are in this ballpark, you're in a good place. After protein, fat intake stays fairly consistent, so it will be the carbs you will need to dial in to keep the fat off.

I like the look of the program. best of luck.
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Old 02-20-2011, 09:28 PM   #3
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I'm currently 188 lbs, and I'm thinking I'll need to add an extra protein session each day, so I'm going to be rejiggering my diet a bit too as I absolutely do not want to gain fat if possible. I'm thinking 180-200 grams of protein a day?

OK, let's see where this goes. Any advice or comments are most welcome.
Overall, I love where this is going, Mike. Basic lifts, good solid approach and progression. Should be a winner for you.

Your concern about fat gain raises a yellow flag for me though. It normally wouldn't have, but I just read an article off T-Nation today that got me thinking otherwise. I pasted a link for your edification and for others too. Nutshell version though, towards the end, the author (Mark Rippetoe) says that if you're training and eating to gain, you WILL end up gaining a bit of fat. I think he said the proportions work out to 60% lean muscle gain to 40% fat gain. He proposes to not sweat the fat gain - for now, and once your strength and physique goals are met, THEN do a quick blast of fat attack.

T NATION | A Cold Slap in the Newbie Face: Recover More, Grow More

I wish you all the best. Hope you meet your goals. Now go out and smash some weights.
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Old 02-21-2011, 09:13 PM   #4
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Excellent Day!

Cleans to 105 were no trouble until the very last one, when I got distracted thinking of maybe doing an extra one or two, so of course I yanked instead of being smooth and tweaked an elbow. Stopped immediately. No worries though, I did the same thing the first time I ever did cleans and it was just sore a day or two. Not worried about Wednesday. Lesson learned. Again.

Then Bench, I did 185 7 times on the last set which surprised me. In the past I have always just lifted at a medium pace, but this time starting with such low weights, I really concentrated on being slow coming down and explode up, so I figured I might be tired on last set. Not so. Could probably have done 8, but I was squirming on 7 and din't have a spotter handy, so figured better to wait. Went ahead and did a set of 10 with 165 to finish though.

Stiff legged deadlifts 1x10 at 135 were no trouble at all, I really should raise that weight, but I will wait to make sure.

However, the big news is I solved my Squat problem! It was so simple! I was dreading squats completely as I suck at them, but it turns out it was my mechanics much more than not being very flexible, although that didn't help.

I'm pigeon toed, so I always made a point of keeping my feet dead straight and perfectly under my shoulders as I thought that was a keeping a solid base and not going over my toes to much so I protect my knee joints, etc. Well, as I squat keeping my back arched as I was told, all that does is make me fall backwards, so I lean forward with my shoulders to stay balanced, but if I get low, then I'm using my low back to get back up which is bad, and of course it made the top of my thighs burn like hell. So, I hated squats and would hardly ever do them. And I saw video and people squatting with their feet turned out, but I just assumed that's the way they hold their feet. Being pigeon toed is not really common, so I figured that's what they did for their bodies.

Well, I started off doing body wieght squats today with a wide stance and that helped, but as I got past 90 degrees I immediately started falling backward and had to round my shoulders, practically grabbing my knees to keep from falling backward, no chance this was the right way to squat, so beyond frustrated, I asked the guy next to me how to squat. He said stand wider and turn your feet out. I told him I was pieon toed, but he said that doesn't matter, you have to do it. Well, that feels weird to me, not painful or anything, just weird. Well, that was the solution all along.

I could immediately go right down almost to my butt on my calves with perfect balance and no pain whatsoever, back, quads, ankle, nothing hurt. And I was able to push from my heels, not flat footed, which was another problem of my earlier form.

I literally ran the rack with goblet squats, went from 20 up to 60 DB 5x5, my shoulders were sore by then, but my legs felt great, so I went and did the bar. I did front squats with the bar, which I had never been able to do, but they made my wrists hurt, so then just for fun did 5 reps with 95 and 5 more with 105. No pain in my back whatsoever!! My legs felt huge, but no pain at all. I'm certain with more time doing this stretching, etc., I will be able to go even lower and start jacking some weights up without dread.

Now, the only thing that does worry me a bit is my hip flexors felt like they were on fire by the end of this. I stopped because of them more than anything else. Not bad pain really, but sore as hell for sure. Walked it off on the treadmill for 20 minutes, and they are fine now, so it can't be too serious hopefully.

Another thing is I was not very tired at the end of all this. I definitely felt plenty worked out, but not tired at all. Doing my four day split, I often felt wiped out and loafed the rest of the day, but after this workout, my son and I went to the park and played, no trouble at all.

Valsalva, thanks for the tip about fat and I will read that article next chance I get, but perhaps I should explain my earlier comment better. I'm 5' 8'' and 188, hardly svelte yet. I still have fat to burn to be sure. I actually don't really care what I weigh as long as my pants fit. That's more what I meant. It's not like I look like Rocky IV, and want to get stronger but don't want to go back to looking like Rocky I. I'm more like Copland now and don't want to get any closer to being Norm which is what I used to look like. Preferably maybe even losing a bit more fat, but that's on hold for now depending on how this program plays out.

Thanks for the diet tips BtB, that's helpful. I think it will take a bit for me to see what is going on in order to balance my diet to this new program. But, general rules of thumb are helpful.

Anyway, long post and I gotta go, but what a great day!
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Old 02-21-2011, 09:26 PM   #5
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Great news about the squats. I love it when the light goes on and I learn something new about my training. I would caution you to be patient with the squats. Work the plan, the progression will come faster then you expect.
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Old 02-22-2011, 01:19 AM   #6
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Good job, Mike!
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Old 02-22-2011, 09:38 AM   #7
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Nice work buddy especially withthe squat form. Make sure those knees ar pointing the same way as the feet, really push them out, it may feel a bit weird at first but you soon get used to it. I do squat stretches between every set (warm ups included) and they really seem to help.

Basically crouch down in the squat position as low as you can go, put the elbows against the inside of the knees and put your hands together as if you are praying then push the knees out. you will feel the stretch and it makes it easier (for me) to go deeper and keep the knees pushed out.

You may find that the knees want to turn inwards as you squat, this is normal (and is normally due to weak adductor muscles), but make sure you really concentrate on pushing them out wards.

Workout routine is looking solid mate.

Good luck

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Old 02-22-2011, 12:24 PM   #8
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Thanks. Good advice. Definitly going to go slow. I'm sore as hell today all over, so enthusiasm damped down a bit.

I'm also going to look at tutorials for all my lifts and really make sure I'm following the correct form exactly.

I am abosolutely gobsmacked that such a simple thing makes such a difference. It quite literally changed my life.

Oh, forgot to add that I'm doing deadlifts on Mondays, obviously. That was part of my original plan, but missed putting it into my original post.

Last edited by MikeM; 02-22-2011 at 12:29 PM.
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Old 02-22-2011, 12:31 PM   #9
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Thanks. Good advice. Definitly going to go slow. I'm sore as hell today all over, so enthusiasm damped down a bit.

I'm also going to look at tutorials for all my lifts and really make sure I'm following the correct form exactly.

I am abosolutely gobsmacked that such a simple thing makes such a difference. It quite literally changed my life.

Oh, forgot to add that I'm doing deadlifts on Mondays, obviously. That was part of my original plan, but missed putting it into my original post.
Google fixing the squat (hip drive) - mark rippetoe, there is loads of good info on there

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Old 02-22-2011, 01:51 PM   #10
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Glad to hear you took a step forward with squatting. Keep hard at it!
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