2010 - A year of change. My mostly full-body log

[kitarpyar]

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 )
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]

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]

Nice split. it looks effective to me.

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

[BendtheBar]

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]

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

[kitarpyar]

Originally Posted by bwys61

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.

Originally Posted by BendtheBar

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.

Originally Posted by glwanabe

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

Thanks GL. Glad to have you on board.

[kman025]

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

[kitarpyar]

Originally Posted by kman025

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

thanks man. good to have you on board.

[kman025]

Originally Posted by kitarpyar

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]

Originally Posted by kman025

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