10-21-11 05:20 PM - Post#710096    

Ok, week one in the books on project Foundation.

Monday I started doing 6x6s on all the foundation things that have been lacking in my training for way too long: lower back, hips, squats & DLs.

Medical problems CAN be worked around: arthritis, leg length discrepancies, poor movement (even though a pain to do so, no pun intended but I'll take it lol).

Monday:
Reverse Hypers (bdwt)/hypers (bdwt)/split squats (bdwt)/DL pulls from blocks (205 lbs) just below kneecaps
all exercises done 6x6

Friday (today):
Reverse Hypers (bdwt)/hypers (bdwt)/split squats (bdwt)/FULL DLs (205 lbs)/Glute bridges (bdwt) all exercises done 6x6

with a few suitcase carries thrown in between for good measure.

I am loving it so far, DLs felt great, right in the groove and am feeling strong!!!!

"Strict form ain't for sissies." -Plateloader

10-24-11 10:26 AM - Post#710367    

Mon. 10/24/11
Workout Length: 90 min.
Bodyweight: 211.5 lbs

Read the article at T Nation about Dave Tate's 6 week bench press cure and really liked it.
In the EOY spirit towards improving on foundations I have decided to go with a newly reorganize split inspired by this program.

The new split is:
chest/rows/triceps, and pullups/shoulders/legs.
The in between days will still be abs and conditioning.

Bench: (this is supposed to be floor press, but my gym doesn't have the facilities for this, so
bench it is)
Sets of 5 reps each:
45, 50, 55, 60, 65, 70, 75, 80, 85, 90, 95, 100, 105, 115, 125, 135, 145, 155, 170, 185, 200, 220,

240, one one rep of 250

5 dragons

Incline Bench:
Sets of 5:
95, 100, 105, 115, 125, 135, 145, 155, 170, and 3 reps of `180

3 dragons

Flys: 3 x 8 x 30 lb DBs

Pendlay rows:
Sets of 5
45, 50, 55, 60, 65, 70, 75, 80, 85, 90, 95, 100, 105, 115, 125, 135, 145, 155

Bench supported DB rows:
3 x 8 x 60 lb DBs

2 dragons

Seated UH cable rows:
8 x 120
8 x 130
8 x 140

Hyper ext/reverse hyper ext compound set:
2 x 10/10

Tricep pullovers: 85 lbs x 8 (elbow tendon told me about it, so I stopped at one set)

Tricep Extensions: 3 x 8 x 85 lbs

Long rope OH Tricep press:
8 x 80 lbs
2 x 8 x 90 lbs

Forgot to do the bent over laterals.

"Strict form ain't for sissies." -Plateloader

10-26-11 02:23 PM - Post#710634    

Wed. 10/26/11
Workout Length: 95 min.
Bodyweight: 211.5


Biceps:

Barbell curl: 80 lbs
8, 5

Reverse Preacher curls: 55 lbs
2 x 8

Preacher curls: 55 lbs
2 x 8

5 dragons

Seated curls: 30 lb DBs
2 x 6

Incline curls: 30 lb DBs
2 x 6

Concentration curls: 30 lb DB
2 x 6

4 dragons


Vertical:

YTWLs: 8/8/8/8

Superset of 2:1 pullups/press
half pyramid OH pullups on assist machine/seated OH press on smith machine
#11 x 5
#10.5 x 5/95 x 5
#10 x 5
#9.5 x 5/105 x 5
#9 x 5
#8.5 x 3/115 x 5
#8 x 3/125 x 5, 135 x 5, 145 x 5, 155 x 5 165 x 2

UH pullups/UH OH Press (on smith machine for definite!!!)
#11 x 5
#10.5 x 5/95 x 5
#10 x 5
#9.5 x 5/105 x 5
#9 x 5
#8.5 x 5/115 x 5
#8 x 5
#7.5 x 2/125 x 5

Neu pullups/1 arm neu standing OH press
#10 x 5
#9.5 x 5/30 x 5
#9 x 5
#8.5 x 1/35 x 5, 40 x 5, 45 x 5

Behind head OH press:
95 x 5
105 x 5
115 x 5
125 x 5
135 x 4

Running out of time fast!!!!
Definitely need a separate leg day with this type of workout.

Laterals 30 lb DBs/behind back low pulley cable laterals 30 lbs/bench horizontal 1 arm laterals 20 lb DB
8/8/8


Legs:

Full deadlifts: 205 lbs
6 x 6

Goblet box squats: 80 lbs
6 x 6

"Strict form ain't for sissies." -Plateloader

10-29-11 04:22 PM - Post#710969    

Tried unintentionally (very hard it seems) to get side tracked from the goal of the EOY challenge this week, but still got in DLs, Goblets and hyper extensions.

I like the benching program, it is a time consuming program to say the least.

"Strict form ain't for sissies." -Plateloader

11-06-11 08:25 PM - Post#711693    

Upped my DLs by 20 lbs and Bench 1RM by 10+ pounds this past week.

Am still struggling with the whole strength training side of things with this program (as I am waaay more a high volume junkie), but the results are viable to say the least.

I leave the gym in the mornings feeling more strong than wiped out (with the possible exception of some of the DL/squat days).

Laters....

"Strict form ain't for sissies." -Plateloader

11-07-11 06:48 PM - Post#711820    

Clyde, this is great stuff. You must be having fun.

11-10-11 07:51 AM - Post#712079    

Yes it has been fun Laree.

Can't believe how good it feels to have more righteous wheels happening.

"Strict form ain't for sissies." -Plateloader

11-10-11 10:22 AM - Post#712092    

Thurs. 11/10/11
Workout Length: 1 hr 40 min.
Bodyweight: 208.25 lbs

My god I luvs me some training!!!!

Salvaging the rest of the week and getting carried away (as normal lol).

A quick recap:
Mon: normal training
Tues: very poor rest via sleep apnea mask malfunction, golfer's elbow flare up
Wed: flat tire at training time, some lat raises and chins at the house


.25 mile walk on treadmill


Hyper extensions:
6x6

Reverse hyper extensions:
6x6

Deadlifts: 225 lbs
6x6

.25 mile walk on treadmill

Goblet squats: 80 lb DB
6x6

Glute bridge:
8x8

.25 mile walk on treadmill

Shrugs on Smith machine: 275 lbs
5x10

The pulling on DLs and shrugs felt so good on the flared up golfers elbow.

Anything with a lockout is temporarily out, so for delts I went with a minimalist....

Bradford Press: 95 lbs
5x5

Cable Neu grip flys (semi straight arm):
upper pec:
4x6x40 lbs/arm
2x6x50 lbs/arm

lower-ish pec
6x50 lbs/arm
5x6x60 lbs/arm

"Strict form ain't for sissies." -Plateloader

11-20-11 03:31 PM - Post#713181    

Sun 11/20/11
Workout length: 1 hr
Bodyweight: 207.75

Warm up: .25 mile walk on treadmill
2 x 10 hyper extensions

These should have been reverse hypers but the equipment just isn't there at the gym I went to today (my girlfriend's little strip mall box big chain gym, seriously they have a total of one bar).

OK, so here's my DL max experiment results

2 x 5 x 135
3 x 185
2 x 225
1 x 255
1 x 275
1 x 285
1 x 295
1 x 305

Tried 315 (and wanted it bad) but didn't like the feel in the lower back and didn't wanna push it.

Assist exercises:
Hyperextensions:
2 x 15, 9

Bench front squats on Smith machine:
4 x 5 x 135

Stiff Legged Deadlifts:
4 x 10 x 135

Am not sure how far down the shin I should go on the SLDLs?????

"Strict form ain't for sissies." -Plateloader

11-25-11 01:20 PM - Post#713656    

Fri. 11/25/11
Workout Length: 1 hr 50 min-ish (no idea)???
Bodyweight: 208.0 lbs

Bench:
170 lbs
2 x 5 wide grip
3 x 5 medium grip
3 x 5 close grip

then 200 x 5, 225 x 3 close grip

Incline Bench:
130 lbs
2 x 5 wide grip
3 x 5 medium grip
3 x 5 close grip

then 165 x 3, 185 x 2 close grip

Cable Flys: 40 lbs
upper pec: 2 x 8
low pec: 2 x 8
mid pec 2 x 8


Deadlift program: Workout one

Reverse hypers:
2 x 10

DLs:
2 x 5 x 135
4 x 185
4 x 4 x 215
2 x 245
8 x 215

Reverse hypers:
3 x 15 w/pauses at top and bottom

Smith machine box front squats:
4 x 5 x 135

SLDLs:
4 x 10 x 135 -these were great, felt really really good, full ROM too.

Finisher:
Treadmill uphill 40 yd sprints:
Incline: 5.0%
.05 walk
.02-.03 mile sprint (6.5 mph)/.02-.03 mile walk (3.2 mph) x 5
.10 mile walk
.02-.03 mile sprint (6.5 mph)/.02-.03 mile walk (3.2 mph) x 5
then another .30 mile walk to cool down, incline down to 1.5%

Loved this finisher.
First thing in quite awhile that came close to iliciting that low instinctual animalistic growl.
You know the one, the one that you aren't even aware you're doing until you hear it......
Good, good stuff.

"Strict form ain't for sissies." -Plateloader

12-05-11 10:31 AM - Post#714823    

Mon. 12/05/11
Workout Length: 90 min-ish????
Bodyweight: 209.0 lbs

My god I luvs me some training.


Shoulder rehab program:
DB retractions/protractions/ rear capsule stretch
3 x 12/12/12

4 dragons

Cable Flys (40 lbs per)/resistance tubing shest expansion:
upper pec: 8/8
low pec: 8/8
mid pec: 8/8

Kept those light with the rapidly improving elbow (don't want any setbacks).

4 dragons

Deadlift program: Workout two

Warm ups:

Glute complex x 6/6/6/6 per side
walk .25 mile on treadmill

Reverse hypers:
2 x 10

DLs:
2 x 5 x 135
4 x 185
4 x 4 x 215
2 x 245
8 x 215

Reverse hypers:
3 x 10 w/pauses at top and bottom

3 dragons

Smith machine box front squats:
4 x 5 x 135

DB shrugs: 200 lbs
3 x 10

2 dragons

SLDLs:
4 x 10 x 135

2 dragon negatives

Finisher:
Treadmill:
.63 mile, 10 min., 114 calories
Incline: 5.0%
.05 walk
5 x .05 mile sprint (6.0 mph)/.05 mile walk (3.2 mph)
.08 walk/cool down

"Strict form ain't for sissies." -Plateloader

12-08-11 04:14 PM - Post#715555    

Thurs. 12/08/11
Workout Length: 1 hr 50 min
Bodyweight: 210.5 lbs

Shoulder rehab program:
day off (as per program)


Chest:

Superset:
Cable straight(ish) arm flys mid pec 40 lbs per side/DB bench 80s/chest expander
2 x 8/8/8,
8/6/8

Upper pec Cable Flys (40 lbs per)/Incline DB bench 50s/chest expander upper pec:
3 x 8/8/8,


straight arm pec deck (lower pec) 100 lbs/dips on assist machine #4/chest expander lower pec:
2 x 8/8/8,
8/5/8

The sets that were short of 8 I believe I could have completed.
Just playing it safe until feel more recovered from the tennis elbow.

Delts:

Standing OH press: 95 lbs
6, 6, 8

Lateral Raises: 30 lb DBs
3 x 8


Deadlift program: Workout two

Just thought the first two workouts were the same (should've looked closer).


Warm ups:

walk .15 mile on treadmill

Reverse hypers:
2 x 10

DLs:
2 x 5 x 135
4 x 185
4 x 4 x 225
2 x 245
2 x 265
8 x 225

Hyper ext:
3 x 15 w/pauses at top and bottom
(just sounded like it would be a better stretch at the time, and it was a niiiice stretch). :)

Assist exercises:
Smith machine box front squats:
4 x 5 x 155

SLDLs:
4 x 10 x 155 -these feel great.

From there I just walked .25 mile on the treadmill.
Didn't have the gas left in the tank for the sprints (sorry Al).

"Strict form ain't for sissies." -Plateloader

12-09-11 02:23 AM - Post#715619    

Massive volume here mate! Way to go!!

Braken Wear Enter gym, lift weights, feel good, go home. What more is there to say? D.Draper Log Progress Pics Dead lift PR 506lb (Video)

12-15-11 11:48 AM - Post#716580    

Thurs. 12/15/11
Workout Length: 80 min
Bodyweight: 210.5 lbs

Deadlift program: Workout four

Reverse hypers:
2 x 10

DLs:
2 x 5 x 135
4 x 185
4 x 4 x 225
2 x 255
2 x 275
8 x 225

I did fine thru the 4 x 4, but after that I know there were some bad reps.
The good news is due to the assist exercises I am fine (everything else is stronger too).
Am sure there were some very good ones in there as well, was just too heavy or taxed by that point
to really tell for sure.

Reverse Hypers:
3 x 15 w/pauses at top and bottom
felt something nice in the left lower back untighten/unknot in the last set of these, ahhhhhh.

Assist exercises:
Smith machine box front squats:
4 x 5 x 155

SLDLs:
4 x 10 x 155 -these still feel fantastic.


Back: (or so I thought)

Had planned on going with low weights and working my way up to some heavier reps, it just wasn't

there.

OH pullups on assist machine (#10): 12
Racing dive row 80 lbs: 12
UH pullups on assist (#10): 6
Pendlay rows 95 lbs: 12
Neu grip pullups on assist (#10): 6


Very much out of gas at this point, so I walked a 1/4 mile on the treadmill and home I went.

"Strict form ain't for sissies." -Plateloader

12-29-11 11:08 AM - Post#718023    

Wed. 12/28/11
Workout Length: 2 hrs
Bodyweight: 213.0 lbs

Biceps:

Close grip stright bar curls:
10 x 45
8 x 50
6 x 55
4 x 60

Reverse close grip EZ bar preacher curls:
10 x 45
8 x 50
6 x 55
4 x 55

Close grip EZ bar preacher curls:
10 x 45
8 x 50
6 x 55
4 x 55

3 Dragons

Hammer curls:
10 x 15s
8 x 20s
6 x 25s
4 x 30s

Lying (upper arms vertical) curls:
10 x 15s
8 x 20s
6 x 25s
4 x 30s


Deadlift program: Week 5

Great feeling DL workout today!!!

Reverse hypers:
2 x 10

DLs:
2 x 5 x 135
4 x 185
4 x 4 x 225
2 x 255
2 x 275
8 x 225

Reverse Hypers:
3 x 15 w/pauses at top and bottom

Assist exercises:
Smith machine bottom up touch and go box front squats:
went lower today
4 x 5 x 135

SLDLs:
4 x 10 x 155 -these still feel fantastic.

Pause, inhale gatorade, continue.

Back:

Ended up keeping the weight part of the workout scheme, but the reps definitely weren't there after the DLs.

OH pullups on assist machine:
4 x #10
4 x #8.5
2 x #7

Racing dive row:
6 x 80
6 x 90
4 x 105
3 x 120

UH pullups on assist:
6 x #10
6 x #8.5
4 x #7
2 x #6

Underhand Pendlay rows:
8 x 95
6 x 115
4 x 135
4 x 145

Neu grip pullups on assist:
6 x #10
6 x #8.5
4 x #7
2 x #6

1 arm bent over rows, knee on bench
6 x 50
6 x 60
4 x 70
4 x 80

Underhand shrugs on Smith machine:
10 x 225
2 x 8 x 275
4 x 315


....after that I did a little forearm work, rehab work for the elbow mainly.

"Strict form ain't for sissies." -Plateloader