torque's journal

RE: torque's journal (TheSilverFox)

Fri, 06 Jun 2008 11:49:14 GMT

a light day was good for me b/c it allowed me to do more exercises for more reps. also kinda shocks the muscles and gives them something they aren't used to for a day. i always enjoyed it.

RE: torque's journal (dmobley01)

Fri, 06 Jun 2008 10:35:12 GMT

what good does a "light" day every week do anyone? I'm not critiquing i'm asking. Is it just for recovery? Would you get any microdamage? Wouldnt it just miss up the progressive loading?

Make sure your form is good and right on your deadlifts since you are new to them. They are great though.

RE: torque's journal (torque)

Fri, 06 Jun 2008 09:21:59 GMT

Yesterday's workout

Light Full Squats- 95 lbs... 3 x 5
Shoulder Press- 95 lbs... 3 x 5
Latpulldowns- 90 lbs... 3 x 5

Again, I'm not lifting to my max just trying to take things slow to get back into the game... Next week +5 lbs are added to each lift.

My 12 week plan...

Week 1

Monday- All 3 x 5

Squat- 135 lbs
Bench- 135 lbs
Row- 115 lbs

Wednesday- All 3 x 5

Squat- 95 lbs
Shoulder Press- 95 lbs
Latpulldowns- 95 lbs

Friday

Squat- 145 lbs (3 x 3)
Bench- 145 lbs (3 x 3)
Deadlift- 150 lbs (1 x 5)

Week 2

Monday

Squat- 145
Bench- 145
Row- 125

Wednesday

Squat- 105 lbs
Shoulder Press- 105 lbs
Latpulldowns- 100 lbs

Friday

Squat- 155
Bench- 155
Deadlift- 160

Week 3

Monday

Squat- 155
Bench- 155
Row- 135

Wednesday

Squat- 115
Shoulder Press- 115
Latpulldowns-110

Friday

Squat- 165
Bench- 165
Deadlift- 170

At this point I will be most likely adding +5 lbs. each week instead of the usual 10

Week 4

Squat- 165
Bench- 165
Row- 145

Squat- 125
Shoulder Press- 125
Latpulldowns- 115

Squat- 170
Bench- 170
Deadlift- 175

Week 5

Squat- 170
Bench- 170
Row- 155

Squat- 130
Shoulder Press- 125
Latpulldowns- 120

Squat- 175
Bench- 175
Deadlift- 180

Week 6

Squat- 175
Bench- 175
Row- 160

Squat- 135 lbs
Shoulder press- 130 lbs
Latpulldowns- 135 lbs

Squat- 180
Bench- 180
Deadlift- 185

Week 7

Squat- 180
Bench- 180
Row- 165

Squat- 140
Shoulder press- 130
Latpulldowns- 135

Squat- 185
Bench- 185
Deadlift- 190

Week 8

Squat- 185
Bench- 185
Row- 170

Squat- 145
Shoulder press- 135
Latpulldowns- 140

Squat- 190
Bench- 190
Deadlift- 195

Week 9

Squat- 190
Bench- 190
Row- 175

Squat- 150
Shoulder press- 135
Latpulldowns- 145

Squat- 195
Bench- 195
Deadlift- 200

Week 10

Squat- 195
Bench- 195
Row- 180

Squat- 155
Shoulder press- 140
Latpulldowns- 150

Squat- 200
Bench- 200
Deadlift- 205

Week 11

Squat- 200
Bench- 200
Row- 190

Squat- 155
Shoulder press- 140
Latpulldowns- 155

Squat- 205
Bench- 205
Row- 195

Week 12- Final week

Squat (Max)-
Bench (Max)-
Row (Max)-

Shoulder press (max)-
Deadlift (max)-

Each week that is successfully completed will be underlined...

RE: torque's journal (torque)

Mon, 02 Jun 2008 14:26:17 GMT

Today- Monday June 2, 2008

Full Squat- 135 lbs. 3 x 5
Bench- 135 lbs. 3 x 5
Row- 115 lbs. 3 x 5

These lifts felt easy, but also felt demanding as if I'm off to a good start. This workout will resume Friday. . .

Friday

Full Squat- 145 lbs. 3 x 3
Bench- 145 lbs. 3 x 3
Deadlift - 145 lbs. 1 x 5

RE: torque's journal (torque)

Sun, 01 Jun 2008 14:33:24 GMT

I forgot to update my results from Thursday's workout...

Full Squat- 5 reps of 135 pounds... Sadly could not continue due to the craps and pains in my ham strings after this... I now see why these squats are generally a better exercise...

I've changed things up a bit...

Monday- Squat (135 lbs), Bench (135 lbs), Row (115 lbs)
Tuesday- Cardio
Wednesday- Squat (115 lbs), Shoulder Press (105 lbs), Pullups
Thursday- Cardio
Friday- Squat (145 lbs, 3 x 3), Bench (145 lbs, 3 x 5 or 3 x 3), Deadlift (1 x 5, 145 lbs)

I'm not "weak" or anything, just taking things slow so I don't try to over push myself... My endurance at the moment is very low, therefore a heavy workout would not only be too demanding on my muscles but too demanding on my energy level as well...

All lifts are preformed with 3 sets of 5 reps, except for the deadlifts that I'm just getting started with, they will be only 1 set of 5 reps until I can get used to preforming them... This is my first cycle I remeber having deadlifts apart of...

As far as weekends go, I plan on just resting a bit then, maybe spending time with my girlfriend and having some fun... I plan on going to work this summer to save up $ for college... So this workout will be very demanding itsself...

Cardio will not be just a one quick run per day, but pushing myself once in the morning and then again later in the afternoon... Twice per day running...

RE: torque's journal (torque)

Fri, 30 May 2008 12:57:27 GMT

Deadlifts I'm really unfamiliar with... I'm a beginner with them and have a very weak lower back... My deadlift max would probably be less than 200 actually... Sad I know but like I said, I plan on doing things differently this time...

I'm considering moving the workouts to every other day, starting this upcoming Monday... This full week I plan on just doing nothing but cardio to help get me in shape for these workouts... I don't want to be running out of breath and not being able to complete 3 exercises due to me being out of shape... Muscle memory is something I'm quite familiar with and hopefully within the next 3 - 4 months I'll be in the shape I was once in as far as components of size / strength.

Day 1- Squat, Bench, Row
Day 2- Cardio
Day 3- Squat, Shoulder Press, Pullups
Day 4- Cardio
Day 5- Squat, Bench, Row

RE: torque's journal (edrice2)

Fri, 30 May 2008 11:44:28 GMT

youll see good improvements if you plan out your increases well for this routine.

im doing something similar and love it: squats, deadlifts, bench, ohp, rw, dip, pullup 2x per week cause of my schedule, sometimes ill do a full body then an upper and a lower...my maxes are also similar to yours

if 175 is a 1rm, starting at 145 3X5 might lead you to stall quickly btw, unless you meant 175 3X5 max

what about deadlifts?

whats ur height and weight?

torque's journal (torque)

Thu, 29 May 2008 12:55:41 GMT

I stopped weight training for about 14 months now. It's just a close estimate, I'm not really sure when my last hard workout was...

Stat's of 2007

bench, 245
squat, 315
military press, 155

Stat's of 2008

bench, 175
squat, 245
military press, 115

These are maxes... Not lifts... As far as my weight goes it's stayed the same... So whatever bulky muscle I had is now flabby unwanted fat... So cardio is now to use to help burn off this unwanted jelly... As far as a diet goes I don't think it's the right time to push myself into a strict diet... Right now I just want to focus on getting in the healthy habbit of eating healthy foods... Pastas, corn, fruit, water, fish, chicken, etc.

Below is a routine I'm starting this afternoon thanks to the help of a memeber on this forum...

Thursday- Squat, Bench, Row
Saturday- Squat, Shoulder Press, Pullups
Monday- Squat, Bench, Pullups

Sounds pretty efficient to me... I really liked it so I thought I'd give it a go... Right now my main focus is form... Form as well as as technique... Below is my workout for today

Running- I jogged / walked for about 10 minutes today... I could have went on a lot longer but my legs just wasn't strong enough to keep me going... Which tells me my legs are out of shape to 3 days with squats was a great idea... I didn't run out of breath nor did I have trouble out of my heart... Strengthen my legs... And my skatboarding shoes kept trying to fall off my feet... So I will be buying running NewBalances ASAP...

Squat- 135 (3 x 5)
Bench- 145 (3 x 5)
Row- 125 (3 x 5)

I'm possitive I can complete these lifts... They are light lifts to get my body used to the poundages I will be going through in the near future... Each workout I will be increasing +5 lbs. to each exercise... Except for squats in which I plan on only lifting heavy on Thursdays which is today... Thursday squats will be squats where your ass touches the grass... I'm unsure of the name... They will be preforming with light weight...

Any comments, suggestions, etc. are greatly welcomed... Any ideas you may have for modifications are appreciated as well...