old program, turning into twisted's program

ok gotcha, that does seem interesting. it makes good sense too, a certain way to know you are gaining plenty of strength. thanks for the thorough explanantion too, i think ill give it a try starting next week with twisted's diet...im excited, some serious gains should be ahead.
do you stick to 4 sets then where each is pushing 15 reps to begin and so on...for week 1 you did 205X15 for 4 sets? then week 2 210X14 for 4 sets? or are you also changing reps within those sets?

ORIGINAL: edrice2

ok gotcha, that does seem interesting. it makes good sense too, a certain way to know you are gaining plenty of strength. thanks for the thorough explanantion too, i think ill give it a try starting next week with twisted's diet...im excited, some serious gains should be ahead.
do you stick to 4 sets then where each is pushing 15 reps to begin and so on...for week 1 you did 205X15 for 4 sets? then week 2 210X14 for 4 sets? or are you also changing reps within those sets?

 
Oh gosh no!  I go from high reps to low reps.   There is a girl in competition I noticed on here doing the same seeing some really good progress. 
 
I change my rep range to 5 - 8/ 5 - 6 and increase the weight 10 - 20lbs.   So say if I was doing 215 x 15  I would increase 10lbs and shoot for 5 - 8 reps.  Then I add 10 more lbs and do maybe 5 max although I shoot for 5 - 6

makes sense, that sounds good. i figured it was something like that. yeah, im gunna experiment with that for compounds, it looks pretty solid.
 
what type of approach do you take to tris?, i think mine are lagging some and hindering my bench as well...i can dumbbell fly similar to my bench, which makes me think my tris are setting me back on bench.
 
thanks again for all the help

Yeah follow IBB's advice, in general we both have similar training techniques and agree with each other mostly, not only that but we seem to react to the same stuff too, so its nice because we can then read each others journals, copy there stuff-and get similar gains
 
sorry i havent posted here recently, as to bench, its the hardest to increase.
 
deadlift is an all over body exercise, so strength is coming from everywhere, adding 10lbs to a lift is easy because no doubt all muscle in unison can handle 10lbs more
 
squats are similar
 
bench however youre "pinned" and you have to rely on increasing your chest and tricep strength only, if you havent-no higher bench
 
youre relying on a small muscle (tricep) to train a big muscle (chest)
 
as a result bench is really slow to increase in usually, hard training, swearing, patience, some more swearing, and youll get there eventually LOL.

I also noticed the use of 110lbs benching
 
44+33+33=110
 
thats kg-lbs alteration
 
you from england?
 
what part are you from?
 
If you MIRACULOUSLY are from my general area i could actually physically train you up, which would actually be kinda weird and cool lol.

haha maybe swearing is the key then to an increased bench. but yeah, its clearly lagging more than the other compounds, even isolations for the most part. so its pretty much my motivation for really working hard. i know ill get it up there with some time and work.
 
sadly im actually not from england, im from the us. the 110 comes from a 15 lb barbell rather than 45 since im using my old weight bench at my house until i go back to school. its been a stretch with that barbell too cause to get 180 for deadlifts and stuff, i have to fully load the barbell and hope it doesnt break...haha i can say ive bent the barbell, but only cause its tiny haha.
 
wish i was from your area though cause that would be bad ass, you seem to really know what youre doing with everything. im quite grateful for all your help so far...today or tomorrow ill throw up an example of the diet and workout plits ive been creating for your program and you can check it out real quick and see if it works, it should fit fine, but if you have anything to tweak itd be great. thanks again

where in the US are you from?

im from illinois, suburb of chicago and go to school down at university of illinois in champaign-urbana

ORIGINAL: edrice2

im from illinois, suburb of chicago and go to school down at university of illinois in champaign-urbana

Oh.. I had my bootcamp in the great lakes IL use to go to chicago for liberty... Way to damn cold out there for me lol.

yeah the winters blow, last one was frigid, it does suck haha. did i see you were from cali? much better weather, im envious haha
 
today worked my back and bis:
deadlifts: 200 4X6   felt really good, slow and controllled
barbell rows: 140 4X5  best yet, slow felt the squeeze
pullups: 4X8 with 2 seconds pause up top, killed me by the last set
hammers: 35's 4X8 isolated each arm, starting with left as its a tad weaker, pretty good
 
tomorrow ill be hitting legs and abs, then thursday shoulders and traps, then friday im off to school and new program starting monday!
 

I know someone from illinois on MSN, for...damn 5 years now...anyway lol
 
Yeah, im pretty sure the splits you've made will be fine, the main focus is the diet.
 
remember me telling you how to go easy on the calories at first or the body gets used to it and requires more?
 
well my program kinda (in theory, but its worked great on perrynator, me, and IBB so far lol) avoids that
 
when you do a low carb high protein cycle, your body sheds bodyfat and relys mostly on protein at i dunno, 3000 calories for example, you then keep the 3000 calories, but up carbs and lower protein.
 
the extra carbs allow the body more energy easily gained (as carbs can be directly broken down into energy, whereas protein needs to be converted) and your body puts on more muscle mass as youre in a "calorific excess" still
 
after you start gaining a bit of fat (2-3%) you start the high protein cycle again
 
In theory keeping your calories pretty much the same, though adding 250 calories every start of cycle 1 (high protein) wouldnt hurt TBH
 
so for example
 
cycle 1-2.5k cals
cycle 2-2.5k cals
cycle 1-2.75k cals
cycle 2-2.75k cals
cycle 1-3k cals
cycle 2-3k cals
 
 
assuming you NEED that raise, you may not, but if youre gaining a lot of muscle, chances are you will need to up the calories like that
 
After a good 12-15 weeks you can take a week off, and while it sounds TERRIBLE-eat moderate amounts, just eat maintenance or maybe a tad below it, making sure you have plenty of protein.
 
You may lose up to .5lbs of muscle in that week, and a bit of strength, but the point was to make youre body used to lower calories again, so you can then start your bodybuilding with once again-lower calories
 
 
Otherwise you start plateuing every month and end up force feeding down 5k calories a day which is just nasty lol.

soild, sounds really good and makes lots of sense.
this is the diet i have made so far for workout days, which would be 4 days a week. im still working on an off day diet, since i need to replace the post workout meal with something...lots of my meals are going to be out and about on campus, so i have to rely on things that i can pack and take with me. my carbs are actually lower and protein higher, its inbetween 35-45-20 and 40-40-20, as long as i still up the carbs the 15% and lower protein by 15% itll be the same thing. since i left veggies as free, i ended up just below 2500, but realisticalyl the veggies would kick me up to that or slightly above.
 
Cycle #1 (40-40-20):
Calories: 2500
 
Workout Days:
Meal  1-7:00am
1 cup skim milk (11-8-0-76)
1 slice wheat bread (18-3-1.5-97.5)
1 tbsp peanut butter (3.5-4-8-102)
1 scoop whey (3-23-2-122)
1 fish oil softgel (0-0-1-9)
Totals: 35.5-38-12.5-406.5
 
Meal 2-10:00am
½ cup kidney beans (24-8-0-128)
1 can chicken breast (0-24-2-114)
1 tbsp. flax seed (3.5-2-3.5-53.5)
1 cup skim milk (11-8-0-76)
Totals: 38.5-42-5.5-371.5
 
Meal 3-1:00pm
1 can tuna (0-32.5-1.5-143.5)
1 slice wheat bread (20-5-1-109)
½ serving almonds (3-3-7.5-91.5)
Veggies (free)
Totals: 23-40.5-10-344
 
Meal 4-4:00pm (Post workout)
1 scoop whey (3-23-2-122)
2 cups skim milk (22-16-0-152)
1 banana (27-1.5-0.5-118.5)
Totals: 52-40.5-2.5-392.5
 
Meal 5-7:00pm
6 oz. chicken breast (0-39.5-2-176)
1 large sweet potato (37.5-3.5-0.5-168.5)
Veggies (free)
1/2 serving almonds (3-3-7.5-91.5)
Totals: 40.5-46-10-436
 
Meal 6-10:00pm
1 slice wheat bread (18-3-1.5-97.5)
1 tbsp. peanut butter (3.5-4-8-102)
1 scoop whey protein (3-23-2-122)
Totals: 24.5-30-11.5-321.5
 
Pre-Bed: 12:00pm
1 cup skim milk (11-8-0-76)
1 scoop whey (3-23-2-122)
Totals: 14-31-2-198
 
Overall:  228(36.9%)-268(43.4%)-54(19.7%)-2470
 
hows this looking? it seems very doable, ill jst need to pack everything and take it along until my 5th meal which would be back at my apartment.
and for my split ill be doing legs, chest/tris, biceps/back/forearms, and shoulders/abs

i know this is a reply to an old post, but most likely the reason why your bench was (or is, havent checked) is because you weren't working your shoulders... I weigh 10 pounds less than you, and can hit 185, and trust me I'm sure you'll get there too with work on your shoulders.. keep up the good work, your journals pretty sweet and short.

i work my shoulders on a different day from chest and tris, ive split them with abs now so im working legs, chest/tris, back/bis, shoulders/abs...ive been working them just different days, the last of which i forgot to enter, so yeah it would look like im not haha but i have been before the journal and then last friday and tomorrow actually come to think of it.
 
i think my shoulders are fair actually, im pretty sure its my tris that are holding back my bench...how do you train tris ?  

today worked shoulders:
military press: 100 1X3, then 95 3X4
shrugs: 180 4X8
lying reverse db flyes: 55's 4X5
lateral raises: 15's 4X8
 
lower back a bit tight from deadlifts on tuesday, tough on shrugs cause i basically deadlift it into position then do shrugs, military felt it too but not as much
figured since this is the last workout before the new program, id go back and look at what i started lifting at the beginning of the summer and compare it to now:
starting, ending:
bench-100 4X8, 110 4X8
incline- 75 4X8,100 4X8
flyes- 30's 4X8, 55's 4X5
military- 75 4X5, 95 4X4
lying tricep press - 35 4X8, 70 3X6
curls- 65 4X8, (hammers) 70 4X8
barbell rows- 85 4X8, 140 4X5
lying reverse db flyes- 30's 4X8, 55's 4X5
upright rows- 75 4X8, 90 4X8
stifflegged deadlift- 145 4X6, 200 4X6
shrugs- 145 4X6, 180 4X8
pullover- 50 4X6, 70 3X6
sq (barbell held in front, shrugged): 120 4X8, 180 4X8
 
starting weight: 138
ending weight: 148 (as high as 150 but slipped a bit last 2 weeks)...goal was 153, 15 lbs in about 15 weeks but fell short
 
felt good about most lifts, all increased at least a little...bench was least pretty much, so were curls but thats probably cause i hurt my wrist at work and the movement bothers it so it slowed the development...overall, im most satisfied with my back, which gained the most. tomorrow im moving back to school and if i have time ill check out the weight rooms, otherwise saturday ive got a job orientation all day, so sunday would be the next day to check it out. monday im starting the new program.