Yeah, always squat deep. ALWAYS

thanks for the tip



This post has been edited by kaspersky-fan: Oct 20 2008, 01:04 AM

Week #13


01-10-2008

Squat: 45x5, 80x5, 105x5, 135x5, 160x5, 190x5x3
Press: 45x5, 50x5, 55x5, 60x5, 65x5, 75x5x3
Pendlay Rows: 45x5, 65x5, 75x5, 85x5, 95x5, 100x5x3
Pullups: 2, 1, 0
Decline situps: 20x2
Hyperextensions: 8x3


03-10-2008

Squat: 45x5, 80x5, 105x5, 135x5, 160x5, 190x5x3
Bench Press: 45x10, 60x5, 75x5, 90x5, 95x5, 120x5x3
Deadlift: 65x5, 80x5, 95x5, 110x5, 130x5, 150x5
Dips: 10, 8
Decline situps: 20x2
Hyperextensions: 8x3


05-10-2008

Squat: 45x5, 80x5, 105x5, 135x5, 160x5, 190x5x3
Press: 45x5, 50x5, 55x5, 60x5, 65x5, 75x5x3
Pendlay Rows: 45x5, 65x5, 75x5, 85x5, 95x5x3
Chinups: 4, 4, 4
DB curl: 20x10x2
Dips: 10x2
Decline sit ups: 20x2
Hyperextensions: 8x3






Week #14



08-10-2008

Squat: 45x5, 85x5, 105x5, 135x5, 165x5, 190x5x3
Bench Press: 45x10, 60x5, 75x5, 90x5, 95x5, 125x5x3 [last rep failed]
Deadlift: 65x5, 80x5, 95x5, 110x5, 130x5, 155x5
Dips: 10, 8
Decline situps: 20x2
Hyperextensions: 8x3


10-10-2008

Squat: 45x5, 85x5, 105x5, 135x5, 165x5, 190x5x3
Press: 45x5, 50x5, 55x5, 60x5, 65x5, 70x5, 75x5x2
Pendlay Rows: 45x5, 65x5, 75x5, 85x5, 95x5, 100x5x2
Pullups: 2, 0, 0
Decline situps: 20x2
Hyperextensions: 8x3


12-10-2008

Squat: 45x5, 85x5, 105x5, 135x5, 165x5, 190x5x3
Bench Press: 45x10, 60x5, 75x5, 90x5, 105x5, 125x5x3 [last rep failed]
Deadlift: 65x5, 80x5, 95x5, 115x5, 135x5, 165x5
Dips: 8x2
DB curl: 20x10, 25x8
Dips: 10, 7
Decline sit ups: 8x3 | Reverse crunch: 8x3(testing)
Hyperextensions: 8x3






Week #15



15-10-2008

Squat: 45x5, 85x5, 105x5, 135x5, 165x5, 190x5x3
Press: 45x5, 55x5, 60x5, 65x5, 70x5, 75x5x3
Pendlay Rows: 65x5, 65x5, 75x5, 85x5, 100x5x3
Pullups: 3, 3, 1
Decline situps: 20x2
Hyperextensions: 8x3


17-10-2008

Squat: 45x5, 85x5, 105x5, 135x5, 165x5, 190x5x3
Bench Press: 45x10, 60x5, 75x5, 90x5, 95x5, 125x5x3
Deadlift: 65x5, 85x5, 105x5, 125x5, 145x5, 165x5
Dips: 10x2
Decline situps: 20x2
Hyperextensions: 8x3


19-10-2008

Squat: 45x5, 85x5, 105x5, 135x5, 150x5, 175x5x3
Press: 45x5, 55x5, 60x5, 65x5, 75x5x3
Pendlay Rows: 45x5, 55x5, 65x5, 75x5, 85x5, 95x5x3
Chinups: 1, 1, 0
DB curl: 20x10, 25x8
Dips: 10x2
Decline sit ups: 20x2
Hyperextensions: 8x3

I think i'm stalling with my pendlay rows... and the pullups and chinups... no idea why i cant get it go more ... help~

Change the grip from pronated to a suppinated grip or vice versa. Change your hip angle and stance. Try different varieties of the row. It wasn't written in stone that the rows were only ONE kind of rows. If you stall, variation would be the best solution. IF you insist on keeping to Pendlay's, just increase the repetitions.

And for the pull-ups, use weights. Use a dip-belt or hang a dumbbell on your legs. Hold the eccentric position of the pull-ups. It increases strength, very quickly using that method. Or learn to kip, kipping isn't cheating. It's a whole different movement altogether.

G'luck.

been busy with class, unable to update online....but i do keep my own log book...anyway...here it is:


Week #16

22-10-2008

Squat: 45x5, 85x5, 105x5, 135x5, 155x5, 180x5x3
Bench Press: 45x5, 70x5, 80x5, 90x5, 110x5x3
Deadlift: 65x5, 85x5, 105x5, 125x5, 145x5, 160x5
Dips: 10, 9
Decline situps: 20x2
Hyperextensions: 8x3



24-10-2008

Squat: 45x5, 85x5, 105x5, 135x5, 155x5, 180x5x3
Press: 45x5, 55x5, 60x5, 65x5, 70x5, 75x5x3 [last rep bad]
Pendlay Rows: 45x5, 55x5, 65x5, 75x5, 85x5, 95x5x3
Chinups: 4, 4, 3
Decline situps: 20x2
Hyperextensions: 8x3



26-10-2008

Squat: 45x5, 85x5, 105x5, 135x5, 150x5, 180x5x3
Bench Press: 45x5, 70x5, 80x5, 95x5, 115x5x3
Deadlift: 65x5, 85x5, 105x5, 125x5, 145x5, 160x5
Dips: 10x2
DB curl: 20x10, 25x8
Dips: 10x2
Decline sit ups: 20x2
Hyperextensions: 8x3



Week #17

29-10-2008

Squat: 45x5, 85x5, 105x5, 135x5, 155x5, 180x5x3
Press: 45x5, 55x5, 60x5, 65x5, 70x5, 75x5x3
Pendlay Rows: 45x5x2, 65x5, 75x5, 85x5, 95x5x3
Chinups: 2, 1, 1
Decline situps: 20x2
Hyperextensions: 8x3



31-10-2008

Squat: 45x5, 85x5, 105x5, 135x5, 155x5, 180x5x3
Bench Press: 45x10, 60x5, 75x5, 95x5, 110x5, 120x5x3
Deadlift: 65x5, 85x5, 105x5, 125x5, 145x5, 165x5
Dips: 10x2
Decline situps: 20x2
Hyperextensions: 8x3



02-11-2008

Squat: 45x5, 85x5, 105x5, 135x5, 155x5, 185x5x3
Press: 45x5, 55x5, 60x5, 65x5, 70x5, 75x5x3
Pendlay Rows: 45x5x2, 65x5, 75x5, 85x5, 100x5x3
[Tested -> Inverted Rows: 8, 9, 7]
Chinups: 2, 2, 1
DB curl: 20x10, 25x6
Dips: 10x2
Decline sit ups: 20x2
Hyperextensions: 8x3



Week #18


05-11-2008

Squat: 45x5, 85x5, 105x5, 135x5, 160x5, 185x5x3
Bench Press: 45x10, 60x5, 80x5, 95x5, 110x5, 120x5x3
Deadlift: 65x5, 85x5, 105x5, 125x5, 145x5, 170x5
Dips: 10x2
Decline situps: 20x2
Hyperextensions: 8x3


07-11-2008


Squat: 45x5, 85x5, 105x5, 135x5, 160x5, 185x5x3
Press: 45x5, 55x5, 60x5, 65x5, 70x5, 75x5x3
Pendlay Rows: 45x5x2, 65x5, 75x5, 85x5, 100x5x3 [bad form]
Pullups: 0, 1, 0
Decline situps: 20x2
Hyperextensions: 8x3



09-11-2008

Squat: 45x5, 85x5, 105x5, 135x5, 160x5, 185x5x3
Bench Press: 45x10, 65x5, 80x5, 95x5, 110x5, 120x5x3
Deadlift: 65x5, 85x5, 105x5, 125x5, 145x5, 175x5 [bad form]
Dips: 10x2
DB curl: 20x10, 25x10
Pullups: 0
Decline sit ups: 20x2
Hyperextensions: 8x3




Week #19

12-11-2008

Squat: 45x5, 85x5, 105x5, 135x5, 160x5, 185x5x3
Press: 45x5, 55x5, 60x5, 65x5, 70x5x3
Pendlay Rows: 65x5x2, 75x5x2, 85x5, 100x5x2
Chinups: 0
Decline situps: 40
Hyperextensions: 8x3



Week #20 - Break



Week #21

19-11-2008

Squat: 45x5, 75x5, 100x5, 125x5, 150x5x3
Bench Press: 45x10, 55x5, 65x5, 75x5, 85x5, 95x5x3
Deadlift: 65x5, 75x5, 85x5, 115x5, 135x5, 155x5
Dips: 10x2
Decline situps: 20x2
Hyperextensions: 8x3



21-11-2008

Squat: 45x5, 80x5, 105x5, 135x5, 155x5, 165x5x3
Press: 45x5, 50x5, 55x5, 60x5, 65x5, 70x5x2
Pendlay Rows: 65x5x2, 70x5, 75x5, 80x5, 85x5x3
Pullups: 2, 1, 1
Decline sit ups: 20x2
Hyperextensions: 8x3



23-11-2008

Squat: 45x5, 85x5, 105x5, 135x5, 155x5, 170x5x3[bad form]
Bench Press: 45x10, 60x5, 75x5, 90x5, 100x5x3
Deadlift: 65x5, 85x5, 105x5, 145x5, 165x5
Dips: 10, 9
DB curl: 20x12, 20x8
Pullups: 0, 1, 0
Decline sit ups: 40
Hyperextensions: 8x3





Week #22

26-11-2008

Squat: 45x5, 85x5, 105x5, 135x5, 155x5, 170x5x3
Press: 45x5, 50x3 55x2, 60x5, 65x5, 70x5x2 75x5
Pendlay Rows: 45x5, 65x5, 75x5, 85x5, 90x5x3
Chinups: 3, 2, 1
Decline situps: 20x2
Hyperextensions: 8x3



28-11-2008

Squat: 45x5, 80x5, 105x5, 135x5, 155x5, 175x5x3
Bench Press: 45x10, 60x5, 70x5, 80x5, 90x5, 105x5x3
Deadlift: 65x5, 85x5, 105x5, 145x5, 155x5, 170x5
Dips: 8x2
Decline sit ups: 20x2
Hyperextensions: 8x3



30-11-2008

Squat: 45x5, 85x5, 105x5, 135x5, 155x5, 170x5x3
Press: 45x5, 50x2 55x3, 60x5, 65x5, 75x5x3
Pendlay Rows: 45x5, 65x5, 75x5, 85x5x3
Pullups: 2, 2, 2
DB curl: 20x10x2
Dips: 8x2
Decline sit ups: 20x2
Hyperextensions: 8x3

Note: The next day, right shoulder is painful, almost like it was dislocated...no idea what happened




Week #23

03-12-2008

Squat: 45x5, 80x5, 105x5, 135x5, 155x5, 170x5x3
Bench Press: 45x10, 60x5, 75x5, 85x5, 95x5, 105x5x3
Deadlift: 65x5, 85x5, 105x5, 125x5, 145x5, 170x5
Dips: 8x2
Decline situps: 20x2
Hyperextensions: 8x3



05-12-2008

Squat: 45x5, 80x5, 105x5, 135x5, 155x5, 170x5x2 175x5
Press: 45x5, 50x5, 55x5, 60x5, 65x5, 70x5x2 75x5
Pendlay Rows: 45x5x2, 65x5, 75x5, 85x5x3
Pullups: 4, 3, 2
Decline sit ups: 20x2
Hyperextensions: 8x3



07-12-2008

Squat: 45x5, 80x5, 105x5, 135x5, 155x5, 170x5x2 175x5
Bench Press: 45x10, 60x5, 75x5, 85x5, 95x5, 110x5x3
Deadlift: 65x5, 85x5, 105x5, 135x5, 155x5, 175x5
Dips: 8x2
DB curl: 20x10, 25x8
Dips: 8x2
Decline sit ups: 20x2
Hyperextensions: 8x3




Week #24

10-12-2008

Squat: 45x5, 80x5, 105x5, 135x5, 155x5, 170x5x2 175x5
Press: 45x5, 50x2 55x3, 60x5, 65x5, 70x5 75x5x2
Pendlay Rows: 45x5, 65x5x2, 75x5, 85x5, 90x5x3
Pullups: 2, 1, 1
Decline situps: 20x2
Hyperextensions: 8x3



12-12-2008

Squat: 45x5, 80x5, 105x5, 135x5, 155x5, 170x5x2 175x5
Bench Press: 45x10, 60x5, 75x5, 85x5, 95x5, 115x5x3
Deadlift: 65x5, 85x5, 115x5, 135x5, 155x5, 175x5
Dips: 8x2
Decline sit ups: 20x2
Hyperextensions: 8x3



14-12-2008

Squat: 45x5, 80x5, 105x5, 135x5, 155x5, 170x5x2 175x5
Press: 45x5, 55x5, 60x5, 65x5, 75x5x3
Pendlay Rows: 45x5, 65x5, 75x5, 85x5, 95x5x3
Chinups: 6, 4, 4
DB curl: 25x10, 20x8
Dips: 8x2
Decline sit ups: 20x2
Hyperextensions: 8x3

Note: back right shoulders...painful~!




Week #25

17-12-2008 -> rest day...too tired


19-12-2008

Squat: 45x5, 80x5, 105x5, 135x5, 155x5, 170x5x2 175x5
Bench Press: 45x5x2, 65x5, 85x5, 105x5, 115x5x2 120x5
Deadlift: 85x5, 105x5, 135x5, 165x5, 185x5
Dips: 8x2
Decline situps: 20x2
Hyperextensions: 8x3

Note: Leg pain



21-12-2008

Squat: 45x5, 80x5, 105x5, 135x5, 155x5, 170x5x2 175x5
Press: 45x5, 55x5, 60x5, 65x5, 70x5x2 75x5
Pendlay Rows: 45x5, 50x5, 65x5, 75x5, 85x5, 85x5 95x5x2
Pushups: 2, 1, 1
DB curl: 20x10, 25x8
Dips: 8x2
Decline sit ups: 20x2
Hyperextensions: 8x3




Week #26

24-12-2008

Squat: 45x5, 80x5, 105x5, 135x5, 155x5, 170x5x2 175x5
Bench Press: 45x5x2, 65x5, 85x5, 105x5, 115x5, 125x5 125x3 115x5 105x5
Deadlift: 85x5, 105x5, 135x5, 165x5, 190x5
Dips: 8x2
Decline sit ups: 20x2
Hyperextensions: 8x3



26-12-2008

Squat: 45x5, 80x5, 105x5, 135x5, 155x5, 170x5x2 175x5
Press: 45x5, 55x5, 60x5, 65x5, 70x5x3
Pendlay Rows: 45x5, 55x5, 65x5, 75x5, 85x5x2 90x5
Chinups: 5, 3, 3
Decline situps: 20x2
Hyperextensions: 8x3



28-12-2008

Squat: 45x5x2, 80x5, 105x5, 135x5, 155x5x3
Bench Press: 45x5x2, 55x5, 65x5, 75x5, 85x5, 95x5x3
Deadlift: 65x5, 85x5, 105x5, 135x5, 155x5, 175x5
Pushups: 15x3
DB curl: 20x10x2
Dips: 8x2
Decline sit ups: 20x2
Hyperextensions: 8x3


my legs are so painful now lol...therefore, taking 1/2 weeks off...need to rest

btw...i think im going no where with this programme....sigh wonder whats up... help~!

Hey bro, dun give up. I read that ur targets are

-Eliminate my man boobs!
-Gain more muscle
-Flush that flabby tummy!
-Able to lift heavier
-Reduce more body fat

If there is some progress in any of the above then its working. Maybe some objective measurements will help.

Your last few exercises has been going down in weightage. Rippetoe's program lasts frm 3-6 mths, so yours started in sept, mayb its time for a rest as you mentioned. Or a change of exercises or some sort of change. I'm not well-versed in this, maybe other bros here can enlighten.

thanks, .... i really hope that after this long rest, i can work better.... while resting, trying to read up to review my techniques again and again...

right now, i'm having these weird leg pain...if i walk for 1-2 hrs or stand quite long, the legs at the calves etc felt a lil pain... been few days now , applied some gel and started to rest more...

as for the squat, i realize i wasn't squatting deep enough and i was using that bar padding... so ever since one of the week rest, i eliminated the bar padding and the weightage gone lower due to excessive pain on the placement of the bar...need time to get used to it.

also, i guess for my weight, i'm deadlifting kinda little? I tried 190lbs.... and the day after that...wah... my back shoulders...like want to come out.......i was so scared that i changed it down again the next time lol...

i have been almost constant on my weight, but lately i start to put up a bit...my weight has increased to 79.5kgs .. whether its fat or muscles, i'm not sure ..do you guys think that having cardio on rest days would burn those fats out?...i just have too many annoying fats still laying around that i want to trash them

your DL is okay i guess. i'm 60kg++ and my poundages are just about same as yours. they were stuck there since last month and currently i'm having 1 month off due to exam.

http://stronglifts.com/stronglifts-5x5-beg...aining-program/

go to download the Stronglift e-book

solution can be found inside the FAQ, it is extremely good and alot of concept can apply in Ripetoe too

hrm...so am i suppose to follow stronglifts now? 5x5? lol

nope, i am not asking you switch to stronglift

just read thought the stronglift ebook, there is alot of FAQ, which i believe that can be applied in Rippetoe too

but i am going to switch to Stronglift after CNY, more volume

ok, thanks for the faq's .... would resume soon, and this time would add cardio on rest days, wana pull down some more body fat!...

I'm here as requested. Before I help you out, what exactly are your goals? Gain lean muscle mass or just focusing on strength?

Hello there darklight! Thanks a lot for coming

I'm trying to gain more lean muscle mass but at the same time would like to increase strength... is that possible?

Again, thanks a lot for coming... really appreciate it!

Wow dude ur strong.. ur 60+kg can do 170lbs deadlift? Respect.

=P Time to switch. HVT is the way to go.

ah...i did some googling of hvt... here is what i found:

Optimized High Volume Training
by Lee Hayward

If you are at a plateau in your training or would just like to try something
different, you should give "High Volume Training" method a try. This is a
great program for packing on muscle mass quickly. Gains of ten pounds or
more in six weeks are not uncommon!

The "High Volume Training" method is easy to follow. The goal is to do
ten sets of ten reps with the same weight for each exercise. You need to
start off with a light weight, approximately 50-60% of your 1 rep max weight.
For example, if you can squat 300 lbs for 1 rep, then you would use between
150 and 180 lbs for working out with this exercise.

For this workout you do only 1 compound exercise per body part. Some good
exercises include:

Chest:
Barbell or Dumbbell bench press

Back:
Barbell rows or Cable rows

Legs:
Squats or Leg press

Shoulders:
Seated barbell or dumbbell press

For smaller muscle groups such as biceps, triceps, calfs, abs, etc. you can do
3 sets of 10-15 reps. (i.e. 3 sets of bicep curls, 3 sets of tricep push downs,
3 sets of calf raises, etc.)

Here is a sample workout schedule that you can follow:

Monday:
Chest & Back
- one exercise for each and do 10 sets of 10 reps

Wednesday:
Legs, calfs, and abs
- 10 sets of 10 reps for legs
- 3 sets of 15+ reps for calfs and abs

Friday:
Shoulders, biceps, and triceps
- 10 sets of 10 reps for shoulders
- 3 sets of 10+ reps for biceps and triceps

Do not workout on Tuesday, Thursday, and weekends. This will give
your body plenty of time to rest and grow.

Rest only 60-90 seconds between sets. The first few sets will feel easy,
but as you progress through the workout the sets will get harder as you
fatigue. When you can complete all 10 sets of 10 reps with good form
increase the weight by 5%.

Give this program a try for 6 weeks and I am sure that you will be pleased
with the results.

all the best,

Lee Hayward

from http://www.trulyhuge.com/news/tips61h.htm

is that the program you've mentioned? because i checked your sticky post in bodybuilding and strength programs but didnt find HVT stuff but HST .

Thanks again~

---

Added on January 17, 2009, 12:28 amhmm.. i think i just found where to refer a good hvt guide... which is darklight's journal hahahah...


This post has been edited by kaspersky-fan: Jan 21 2009, 06:52 PM

HVT Journal starts from here : P


Shoulder/Abs day 21-01-2009

Machine Shoulder Press(per arm weight)
20kgs x 10 warm up
30 x 10
40 x 9
35 x 7
35 x 6

Db shoulder press(per arm weight)
10lbs x 10
15 x 10
15 x 10
15 x 10

Barbell shoulder press
45lbs x 10
45 x 10
50 x 10

Db lateral raise(per arm weight)
5lbs x 10 warm up
10 x 10
10 x 10
10 x 10
15 x 7
10 x 10

Declined situps
BW x 20 x 3

Abs crunch
BW x 12 x 3

Cardio 15 mins

Rest between each sets: avg 45secs
Duration: 1hr 12mins

Notes:
-A lil bit harder...since you know rippetoe only do 5 reps each time... now its all at least double.... haha... hope i'll get used to it
-db lateral raise...i feel so small with it >_<
-Gym time just before peak hour starts, would say nice...no ppl at all


Hope you guys can give comments about the exercise selection etc. Thank you.

This post has been edited by kaspersky-fan: Jan 22 2009, 10:02 AM

Arms day 22-01-2009

Db concentration curls(per arm weight)
15lbs x 10
20 x 10
20 x 10

Dips
BW x 10
BW x 9
BW x 10

Db curls(per arm weight)
25lbs x 10
20 x 10
20 x 10

Overhead db triceps extensions(per arm weight)
15lbs x 10
20 x 10
25 x 10

EZ bar curl
40lbs x 10
40lbs x 10
40lbs x 10

Closed grip bench press
45lbs x 10
50 x 10 (even closer grip)....then hands got pain lol
50 x 10
45 x 10

Cardio 15 mins

Rest between each sets: avg 45secs
Duration: 1hr 7mins

Notes:
-my arms are so painfulllll....both biceps and triceps.... and very tiring... until as though my arms wanna breakout =_=

This post has been edited by kaspersky-fan: Jan 22 2009, 06:35 PM