ive been reading up on a few of the journals here, seems lots of members here are nice and helpful so i decided to give it a shot

A little bit 'bout my background

grew up doing typical bodybuilding routines to gain mass, never bothered to get cut and was trying to increase strength using a BB routine so i lost a lot of time on that.... the gym i came from didnt have a squat or power rack, dumbells were only up to 24kg... so yeah, had problems then.. just recently trying out a powerlifting routine for about 2 weeks now

current 1-rep max:

Bench: 130kg
deadlift: 190kg
Squat: 150kg (160kg now)

weight around 90-ish kg so yes i have a long way to go(will probably plan on getting lean after i increase my strength).... so pls spare me the flaming and stupid comments

trying to get the hang of max effort and dynamic effort days

Any advice given is greatly appreciated.

will start posting my journal soon

This post has been edited by JIB-89: Oct 22 2009, 10:35 PM

WEDNESDAY

D.E UPPER

Bench press: (70x3) x8

Dips: 6,6,5

Military Press: 50 x6
50 x6
50 x6

Cable rows: 50 x6
50 x6
50 x6

Dumbell extension: 75 x6 (lowered the weight, neck was aching from 1st set)
70 x6
70 x6

Still new to this, so im unsure of selection of exercise, i read up a little from articles from T-nation

On a side note, my abs cacat from an injury in 2005... i use to do decline situps/crunches then i got a cram in between the reps, tried again and again but i kept getting cramps, i tried other stuff, basic crunches and situps but seems after every rep i get dismotivated cos my stomache starts twitching... like its suddenly gonna cramp up again... anyone has/had this problem before?

Damn never thought id meet someone who'd say that haha finally after all this time being discriminated for not wanting to be a BBer
Nice to know you all
Im 18 right now, currently in damansara utama
I havent read up on those yet, so far ive only read the basic stuff from west side's website and read through the journals on t-nation
This is not the first time im trying this routine, in the past i did TRY but because my gym lacks a lot of stuff, i usually end up quitting in the 2nd-3rd week

nah.... that wasnt a conventional deadlift, sumo actually, but i hear that in PL meets both are accepted, its just some are able to lift heavier with either method isnt it?

im not quite sure 'bout the 'proper' way of sumo deadlifting but i do it using wide stance and overhand grip,
somehow i feel i can grip better that way
anyway...

FRIDAY

D.E LOWER

Squats: (70x3) x8

Chinups: BW+15x6
BW+20X6
BW+20X4

D.B Shrugs: 45x10
45x9
45x6

D.B calf raise: 27x8
27x8
27x8

Front squats: 70x5
70x6
Couldnt/didnt go for a 3rd set, exhausted plus my shoulder hurt like nuts after the barbell rolled off from 1st set



This post has been edited by JIB-89: Apr 28 2008, 11:19 PM

M.E Bench press

MONDAY

Incline Bench press: 60 x8
80x5
90x2
100x1
100x1

Cable rows: 60x6
60x6
60x6

Tricep pressdown: 25x15
25x15
25x15

Front delt raise: 20(yes, 20 pounds....)x10
20x10
20x10

Felt like crap, shoulder feels funny because i just realised i was holding the barbell wrongly the last session that i did my front squats.
To make it worse, i think my B.P pr is invalid...... i think my spotter did assist when he say he didnt... #!@% !!

not sure, but main thing is i feel very awkward when i do Incline B.P here(fitness first) my previous gym used cybex stuff, maybe the bar here is heavier or length of bar might be diff, i feel awkward when lifting even 60, its easy weight just kinda feels like form is off, btw ive heard u guys mention 'pushmore'. is that a gym? i pass by the place every morning, sort of...

As for shoulders, well back then i did seated M.P using a smith machine, now got squat rack so its a new thing for me

nahhhh doesnt sound like my kind of thing and i probably wont last cause ive never done any training like that, irony is that i come from a family of runners how do you balance that with your workout? lifting heavy is already physically taxing, and what kind of program you on?

WEDNESDAY

M.E SQUAT

80 x7
100x5
120x3
130x1
140x1
150x1
160x1 P.R
170 (didnt quite get it, went down for a slight pause, and lifted it up, while pushing it up i dont know if i lost my balance or if i just wasnt ready for that weight, kinda titled forward and ended up raising my toes, then immediately racked it... oh well wasnt a complete bomb i'll get it next time )

45 degree back raises: 15, 15, 15 (no weights)

medicine ball situps: 15,15,15

i know it doesnt look like much, couldnt do glute ham raises, didnt have anyone around to assist, as for the situpts well ive mention before ive got a problem with my gut, in fact it twitches now and then after todays workout, especially after i just ate... feels funny

i wanna drop my weight soon, or perhaps now, just wondering if a caloric deficit will effect strength levels? will implementing cardio after my program effect recovery/strength? btw ive tried completely removing starch from my diet before, works fast but it usually wrecks my immune system... get sick fast and hard to recover... can anyone advice me on this??

FRIDAY

D.E BENCH

Bench: (70x3) x10

dips: 25 x6
25x6
25x5

Military press: 50x6
50x6
50x6

Lat pulldown: 60x6
60x6
60x6

MONDAY

D.E SQUAT

SQUAT: (70X3) X8

Gluteham raise: 8, 8, 8

Goodmornings: 80 x6
80 x6
80 x6

Side bends: 40(lbs) x10
40 x10
40 x10

Calf raise: 65(lbs) x 6
65 x6
65 x6

i myself am not too sure about speed, im keeping to that current weight because my form is not perfect
when it comes to speed, so im working on it, will put up a vid soon

---

Added on May 6, 2008, 8:25 pmThanks dude been trying to figure that out for quite some time now will there be a difference if you take in majority of the fat in one sitting, or time of day?

This post has been edited by JIB-89: May 6 2008, 08:25 PM

On a completely random note, while i was doing side bends, a PT approached me, he's one of the friendlier PTs around so he usually talks to me in between sets for a while, he told me side bends was bad for your spine, because the movement the back is not good for the spine, then later on i asked him, why the place didnt have a decline B.P, he said because blood rushes to your head which can cause your veins your head to pop

Another one was my visit to Celebrity fitness, the first thing i asked was, 'Why no squatrack?' the sales assistant then called up the manager, orang putih guy, said that squatting was bad 'cause it can cause blood poisoning when the bar is pressed against your neck and said "we can show you a safer and better ways to train your legs" so obviously i didnt even bother to use my free pass after hearing that

We've all heard stuff like this, my point is, is any of it even real? whenever anyone tells me that, i just tell them that its the same thing with every other exercise, what if you lose balance and get stapled on the bench while doing B.P? not so safe is it? what if you trip on the treadmill? What if that pick dumbell you're about to pink up was a 100pounder in disguise? What if...... you step out of the house and a lion jumps at you and bites your head off before you make it into the gym? ok so the last two obviously isnt realistic but you get the point Should have a thread to debunk stuff like these....

This post has been edited by JIB-89: May 6 2008, 09:08 PM

The C.F in one utama no squat rack or power rack, the place is soooooo fancy i cannot tahan training there... its just me, its like training with a 200 dollar shirt when you know you dont need it and you feel like some fancy pants... the one thing i remember about C.F is there toilet signs, they dont use normal signs, they use these light projector things Oh, and seems got more hot chicks therelah The one at the curve is Fitness First

This post has been edited by JIB-89: May 6 2008, 09:15 PM

Thanks for the input, yeah my BF level is high now, but i intend to bring it down, to tell you the truth i never understood powerlifting training, the westside template to be exact until just recently and i have only begun to REALLY use it, last few attempts at it only lasted 2-3 weeks because i didnt have a clue how it worked and my previous gym had no power rack/ squat rack only smith machine and dumbellls were limited to 24kg, had to go to the state gym, but unfortunately the state gym had its own problems, their dumbells were like 2,6 15, 24, then suddenly you see 30-50kg... very hard to train, lacked some eqp too, as for size, i guess i never had a porblem putting on size now that i know what i know, just that i was doing the wrong things, i gain weight easillllllyyyyy, so thats the reason i gotta bring my weight down now, otherwise my ratio cant be good and yes, i wanna achieve elite status some day:p

http://www.criticalbench.com/strengthchart.htm <----- can refer to that

I'll start a thread on the westside template, i found a fairly good explanation on another forum, before this i was trying to pick up pieces of the training of west side barbells website, dave tates articles and t-nation journals but it was hard to understand 'cos they either explained it in a vague way and all the concepts were scattered

hm... put it this way, was born an ecto i guess because i had the same body type as my brother, but growing up since i wasnt involved in any sports i started to put on a whole lotta weight, dont get me wrong, at that time most of my family members ate more then me but they were active, even now when they do stop exercising they dont put on weight, that isnt the case for me..... so i dont know... maybe switched? i started lifting when i was 12, i didnt have PROPER guidance, i was told about the whole 10,8,6 size thing, and 15,13,11 and-stick-to-machines-to-cut kinda crap, its hard to tell how far ive gone because its only natural for people to grow heavier from 12 to 18 i started out around 65kg btw


Prepare to be humbled!

No problem, just hope that the thread wont get pushed back and lost among all the other threads

I never believed i had genetics for anything, only potential to get stronger something almost everyone has but fail to realise
I once saw a old pic of my dad, he wasnt huge but he reaaallly had lats, u know, the classic V shape u'd see in the old BB mags, my dad has reaaally old copies of M&F and they still look new, and when i found them he asked whose were those he use to help out in the body building association in my hometown, theres a few medals and a trophy lying around the house, he said the medals was given like out of grattitude and because he helped out... however the trophy said something like 1st or 2nd runner up and when i asked him bout that he just smiled... so... dunnolah

This post has been edited by JIB-89: May 7 2008, 09:49 PM

WEDNESDAY

M.E BENCH

Incline B.P : 60 X 8
70 X 5
80 X 3
90 X 1
90 X 1
100 X 1

Triceps pressdown: 30 x 10
30 x 10
30 x 10

Front Raise: 25(lbs) x 10
25 x 10
25 x 10

Barbell rows: 60 x 6
60 x 6
60 x 6

This post has been edited by JIB-89: May 7 2008, 09:59 PM

Slightly easier but i had to use my back when i reached mid part of bringing it up.
Though its hard to tell 'cos i was searching for maybank in one utama today.... walked around with my gym and college bag, and when i found the place ..."out for lunch" so i walked all the way to the curve... a bit tired so i loaded up on 100 plus

One thing i realise bout the bench there is... i guess the height from which the weight is racked is higher, my old gym can adjust the pins, there is set, might not sound like much but it feels awkward for me to lift from a higher point, that and probably the incline bench is a little diff thats all i guess

FRIDAY

M.E SQUAT

FRONT SQUAT: 50 x8
60 x6
70 x5
80 x3
90 x2
100 x1
110 x1

Hyperextension: BW+5kg x 15
BW+5kg x 15
BW+5kg x 15

Gluteham raise: 8, 8, 8

Medicine ball situps: 15, 15, 15

Just wondering how you all grip the bar for a front squat? Do you hold it like a CNJ?
or do hold it cross-armed and hold it against your shoulders?