Spesmilitis's workout journal

[wolf116]

Well warboss Alex has me on 24 eggs a day!!!!!!!!

 

[Warboss Alex]

Well warboss Alex has me on 24 eggs a day!!!!!!!!

With a view to making it 36 if you're not careful, get back to eating.

 

[Warboss Alex]

Workout A:
Squat 5x5
Bench Press 5x5
Pull-ups: 3xfailure

Workout B:
Squat: 5x5
Overhead Press: 5x5
Deadlifts: 1x5

I think that's stronglifts routine, which doesn't look like what you're doing. You cannot bastardise routines and expect results - the way it is set up right now is absolutely fine.

I would go with this template AS IT IS WRITTEN (although it is meant for 3 days a week, not two - Monday workout A, Wednesday workout B, Friday A, Monday B etc). You can alternate between switching pullups with rows but at the moment that's all I'd change. MAYBE do some abs (heavy) and/or hypers/ghr/pullthroughs after each workout (light).

If you wanna do a Squat/Deadlift routine (2 days a week) then something along the lines of:

Day 1: Bench, Squat, Shoulders, Tri, Core, Abs
Day 2: Deadlift, Core, Row/Pullup, Biceps, Grip, Abs

Would work just fine.

5lbs every 3rd squat workout is intermediate-advanced level, at your level you should be adding weight every week.

As for your diet you should be eating 24-36 whole eggs a day, not 10. That is the protein source you're allowed, then use that along with whey. (this is obviously to gain weight) Don't bother about 20-30g of beef.. no point unless you're going to get in 1/2-1lb of the stuff. As for the rest of the diet if you have no issues with it and are not gaining fat it's fine, you have the basics covered.. but it is low on protein and eggs.

 

[JayCee23]

With a view to making it 36 if you're not careful, get back to eating.

Thats hardcore.

 

[spesmilitis]

24-36 eggs. . .looks like I'll have to learn how to eat these things raw, I don't have time to cook 24 eggs a day.

What do you think about this routine?
http://www.t-nation.com/readArticle...6D2E0B1307AD940126F1E4B8.hydra?id=1475469&cr=

It looks like my current routine except it has more structure which was what you were looking for. The reason I want to do my BOR separate from my other pulls is that my BOR is very weak compared to my pullup and deadlift
(325x5 deadlift, 65x7 pullup, 95x7 BOR). I feel I'll probably have more energy for the BORs if I do em separately from my other pulls.

Day 1: Bench, Squat, Shoulders, Tri, Core, Abs
Day 2: Deadlift, Core, Row/Pullup, Biceps, Grip, Abs

If you feel that separating the pushes and pulls would be more effective for my goals, I'll go with it. A few questions though:
-Why bench before squat?
-Why is core before Rows/pullups?

EDIT: never mind about the T-nation article, apparently the second day is a cardio type circuit.

 

[Warboss Alex]

It's not set in stone, you can do bench before squats.. or do upper body before squats, it's up to you. You can do rows then core, or core then rows - if you feel your row is weak do it before core. Just do the way YOU feel will be most efficient.

you can do rows on squat day if you want, and move shoulders to deadlift day. it really isn't set in stone as I said.

blend raw eggs with whey (choc is best) and drink like that.

 

[Quagmire911]

Speaking of BOR's, progress has been very slow for the BOR. As for the presses, I'm not too concerned about them until my BOR is as much as my bench.

This is not good thinking Spes:nono: Kind of thinking that leads to lackluster results.

Do as Alex says, and get something concrete. This in itself will make things more efficient. As for routines again, pick one you think you will prefer. There may be one or two things you won't like but it is important to cover all bases (I'm sure you know that).

As for squats I really think you should consider either adding a set of 20 in, or going for the advice stronglifts gave. That coupled with ATG for every set should get things moving. If you have to take a drop in weight so be it, much better long term to make sacrifices now. Having said that if you are on a two day and doing bench as well as squats doing 2x5 and 1x20 could be too draining. This is the situation I am in at the moment. One option there is to rotate 2x5 and 1x20 each week. There are other things to be looked at but keeping things simple is always best.

So yeh get things moving. Get onto something concrete, give it a go. As Alex said, at your squat and bench numbers you should be adding weight just about every workout, although I'd say definitely for the squat. Deads should still be seeing reasonable progress as well. Make yourself some goals, like squat 200+ by then end of the year, deads 350+(perhaps conservative), bench 175+. If a lift stays the same for 3 workouts it is likley there is an issue, that's where box squats, sumo deads, rack deads or a change of rep range can come in. It is important to keep it going. And remember there are quite a few good guys on here who can help if you are stuck with something. Tempting as it can be for some it isn't a good idea to throw exercises into any routine here and there, not saying this is you but people do it all the time, I'm pretty sure I've tried it before but that's what the title beginner gets you. A kick in the backside form those more knowledgeable and who have a bit of wisdom.

Anyway I think that is about enough for the moment, get something set up and we will watch in anticipation to see those numbers climb, good luck

Quagmire

EDIT-And as Alex said again, don't bastardise routines. This is something I am still guilty of. I email him and say "What If I did....". There are a lot of ways of doing things in this game. Keep it simple. Pick something, stick with it. Don't over analyze. Something that is difficult for me, but I have to keep telling myself. You have been given good advice by a few good lifters, choose what looks most pleasing to you and go for it.

 

[spesmilitis]

Sounds like a plan.

Thanks guys, I really appreciate the time and energy you guys put into me.

 

[i am me]

iono bout u guys but i cant afford 24-36 eggs a day lol

 

[spesmilitis]

deadlift: 330x4

OH squats

pull up: 55x9

BOR

Grip work

Curls

Decline heavy abs

 

[Warboss Alex]

iono bout u guys but i cant afford 24-36 eggs a day lol

they're like the cheapest calories out there.. isn't it a dollar for a dozen or something?

 

[Quagmire911]

deadlift: 330x4

OH squats

pull up: 55x9

BOR

Grip work

Curls

Decline heavy abs

Spes, try and include the number of sets and reps you used for all your worksets, with the weight used as well, it's kinda confusing right now. Let's see what you have decided upon for your routine as well, sets and reps included please!

You seem to be very similarly made to me, although you just haven't found your groove for legs.
A year ago my legs were weaker than my chest and my back was best. Since I properly started with the weights legs have pulled well ahead of bench and deads are up way past the rest, just like you. I think you should seriously consider 20 rep squats, I think they would get your numbers moving and get you into the 200's in a couple of months, like they did for me. If you are on a two day with chest/legs together you could try 1x5 ATG and then 1x20. The first set primes the legs for the 20 repper. You could maybe do 2x5 but you don't want it to start getting too much, and you have already said that one set drains you. Or like I said before, alternate them every week.

Quagmire

P.s.-You have pulled infront of me with deads since I have been off! But not for long

 

[Warboss Alex]

deadlift: 330x4

OH squats

pull up: 55x9

BOR

Grip work

Curls

Decline heavy abs

that workout is a step in the right direction.. why the OH squats? do curls before grip.

 

[spesmilitis]

To Quaq:
Warm up sets excluded:
Deadlift: 285x2, 315x1, 330x4
OH squat: 5x5 for 45lbs
pull up: 55x9, 30x9
BOR: 5-7 reps of 95 lbs

I'll put in the 20-reppers if I can't put weight on my squat ever week or almost ever week. I'll start doing ATG only just this next work out, so I am unsure of what my progress will be. I'll probably start with 5-10 reppers and adjust from there.

To WBA:
OH squats for core development. At 45 lbs I doubt I'm working my legs =p

I figured I should do curls before grip when I couldn't do curl cuz my grip was too sore.

 

[Warboss Alex]

A 45lb OH squat is inferior to a 150-200 good morning or pullthrough for core development. I wouldn't rely on them as your only core move of the day.

Was this a deadlift day, a back day, what?

 

[spesmilitis]

I'm not sure what day it was. I guess a deadlift and back day.

I'll add in some good mornings to this workout.

Can anyone reccomend anything for having trouble at the bottom of a deadlift? Once the bar is over my knees, I effectively use my glutes to push my hips towards the bar. However, at the bottom there does not seem to be much my hips can do. Maybe I need to work on my quad strength; it seems that extending the knees is the main movement at the bottom.

Or is the bottom of the deadlift always the hardest part for everybody?

 

[Warboss Alex]

Pull off blocks/platform (stand on a couple of plates or something) for a while to strengthen the bottom end.

Do you have any leg drive?

 

[spesmilitis]

Should I do this variation instead of deadlifts or maybe a set of these after my regular deadlifts?

Whats leg drive?

 

[Quagmire911]

To Quaq:
Warm up sets excluded:
Deadlift: 285x2, 315x1, 330x4
OH squat: 5x5 for 45lbs
pull up: 55x9, 30x9
BOR: 5-7 reps of 95 lbs

I'll put in the 20-reppers if I can't put weight on my squat ever week or almost ever week. I'll start doing ATG only just this next work out, so I am unsure of what my progress will be. I'll probably start with 5-10 reppers and adjust from there.

To WBA:
OH squats for core development. At 45 lbs I doubt I'm working my legs =p

I figured I should do curls before grip when I couldn't do curl cuz my grip was too sore.

Your workout confuses me slightly. Of course it could be my own experience that is confusing me. It just seems odd to me that you are doing for deads:

1x2, 1x1, 1x4. Seems disjointed to me. I'm not saying it won't work or anything, but wouldn't it be better to aim for 3x5 or 3x3 or 3x1, whatever. You know, just to give it more consistency? Your pull ups as well, 55x9 then 30x9, what is that about? If it is fatigue then you need to rest longer between sets, as you shouldn't experience that big a drop in weight between sets.

Applies for the squats as well. I think you should aim for 2x5, 3x5 or whatever. Not 1x6, 1x4 or something. You are right however that if you are aiming for three sets, you should move the weight up and the last workout set should be your heaviest.

It's better at heavier weights to add weight to the bar instead of adding reps, as it makes progression far easier. Has to do with the total load or something.

2x5 at 200lbs=2000lbs overall
2x6 at 200lbs=2400lbs overall
2x5 at 205lbs-2050lbs overall

As you can see adding 5lbs makes a smaller increase on the total poundage lifted.

So I would do something like:

Deadlift: 3x5
Good mornings: 2x10
pull up: 2x10
BOR: 2x8
Then the same for whatever curl variations you are doing. Although as Alex said, you should rotate pullups/bent over row weekly as they hit the same muscles.

 

[spesmilitis]

Well, all sets before the heavy set are just preparations for the heavy set, no? I don't want to do multiple reps as I get closer to my heavyest set because it may fatigue me too much and affect my main set.

I was aiming for 5 reps but I couldn't get it.

Yeah, fatigue is the reason for the drop in pull up weight. I'll try waiting longer.

I'm not sure if the BOR and pullup hit the same muscles, theres a huge different my BOR and pull up strength.