My bodybuilding split! My bodybuilding split!

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Thread: My bodybuilding split!

  1. #1
    Join Date
    Sep 2009
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    187

    Default My bodybuilding split!

    • phoenix arizona seminar date
    • texas seminar date
    Just kidding!

    I'm 5'8", 180 pounds, 28 years old. Started at 175 and messed around with mostly compound lifts but still nothing you would approve, and little gains at first. Also I had some form, and later on, some big elbow problems with squats so I reset often or stopped altogether - but now I think I finally got it right, and I went back from 160 to a very easy 215 at the rate of 15 pounds per week. My deadlift is 285, so the disparity to my squat is due to this.

    I still have some additional exercises that I will keep doing, mostly for personal goals. Please don't bother criticizing them - I know how this forum feels about messing with the program already, but I prefer disclosure since I find it motivating to wait to post results and prefer not to have to hide what I do.

    All exercises are 3x5 except for deadlifts (1x5). Also I am in the process of getting 1.25 lb plates for the overhead press, but in the meantime, I will do 3x6 before jumping by 5 pounds when I feel it is appropriate.

    Exercises and starting lifts:

    Day A:
    Squat - started at 160, now 215
    Benchpress - started at 120, now 150
    Pendlay rows - started at 90ish - now 145 (no bumper plates at this gym, but I will probably change in September! So I do these "explosive" rows on Day A, and chin ups on B)
    Some gay rotator cuff stuff
    Bicep curls - started at 50ish, now 62.5
    Abs

    Day B:
    Squat - started at 160, now 215
    Overhead Press - started at 70 being really hard, now at 105
    Deadlift - started at 160 causing a mild injury... maybe 200 was my real max, now 285
    Chin ups - couldn't do bodyweight at 175, now BW 180 + 15
    Shrugs - started at 160, now 200
    Abs

    I also used to run a lot but I have scaled down on that greatly. I used to run 3 times per week, 30 minutes at 9.5 mph, 60 minutes at 9 mph, plus some "sprints" at around 12 mph. Now I'm just doing 10-15 minutes at 10 mph to maintain my current capabilities only, until I finish my novice phase. I'm not gonna run any more than that until I have a 305 pound squat.

    Dream Goals:
    Bodyweight @ 190 pounds but leaner than when I started @ 175
    350ish squat
    405 deadlift
    150 press
    200 benchpress
    5 Chinups with a chick on my back :P
    200 Pendlay rows
    Running 30 minutes at 11mph at my new weight would be nice




    My previous Day A workout (Friday):

    Squat - 210 - was super hard at the end, but I was really sore from previous workout's deadlifts

    Benchpress - 150 - my first benchpress in a long time, since I did around 120 lb before switching to 45 lb dumbbells. I was now at 65 dumbbells but I will do BB benchpress from now on.

    Pendlay rows - 145

    Some gay rotator cuff stuff - who cares

    Bicep curls - uh.. 62.5


    Today's Day B workout (Monday):
    Squat - 215 - was really easy and I now have permission to sneak a camera in...

    Press: 105 x 5, 100 x 7, 105 x 6 - I just increased to 105 and my first set looked pretty bad so I figured I'd go back to 105 next time... but I decided to try 105 on my last set anyway and somehow managed to do 6 decent reps.

    Deadlift: 285 - I love it when my first try at a rep doesn't even budge a bit because I wasn't prepared mentally for it, and then I do the set anyway and feel like I could have added a rep. I did warmup and do 3x255 (and lower weights before) but I failed like an idiot on that first try anyway.

    Chin ups: BW + 15 pounds
    Shrugs: 200 lb

    Super Healthy Post-Workout Meal: 2 chicken burgers from Burger King @ 2$ each + 500 ml milk, + eating a full but normal meal in 2 hours again.
    --------------------

    As for my diet, I started training at around or over 20% bodyfat so I didn't see any need to eat much more. I will however try to gain about 5 pounds this month. I'm really hoping to get my squat to a nice 305 before a trip to Tunisia (beach and everything...) on July 8th.

    I am worried about increasing my deadlift every workout while it is quite far from my squat, since I don't get the benefit of my squat helping my deadlift yet while they are far apart - I think. At least that was the case before. Hopefully I can still increase the DL by 5 at a time until the squat gets closer to it.
    Last edited by Beltshumeltz; 05-11-2010 at 10:57 AM. Reason: added starting lifts

  2. #2
    Join Date
    Sep 2009
    Posts
    187

    Default

    I'm from Montreal and use Energie Cardio gyms, should someone be interested in mutual form checks. Hopefully my camera will be enough to clear any doubts too.

  3. #3
    Join Date
    Sep 2009
    Posts
    187

    Default

    I'm curious if I can attribute my lower spine (ie. coccyx or tailbone?) pain to squatting too low, aka butt wink. It hurts if I squeeze my glutes especially after training. The problem is I also sit on a chair 12 hours a day for work and lately my bedroom chair had given me that problem on its own. Anyone had similar problems from squatting too low?

  4. #4
    Join Date
    Feb 2010
    Location
    St. Thomas, Ontario
    Posts
    4,277

    Default

    If you sit all day, get a foam roller and mangle your hammies... helped me.

  5. #5
    Join Date
    Nov 2009
    Location
    Chicago, IL
    Posts
    588

    Default

    How old a guy are you, Beltshumeltz? People laugh at the way I walk on the days after I train and make old man comments. My hamstrings and lower back are both tight, especially after volume day on the Texas Method. I too, spend most of my day on my arse. Its always worse after commuting to and from work.

  6. #6
    Join Date
    Sep 2009
    Posts
    187

    Default

    I'm 28
    Alright, I'll look into foam rollers

  7. #7
    Join Date
    Sep 2009
    Posts
    187

    Default

    Today

    Squat 3x5x220
    Benchpress 3x5x150
    Pendlay rows 3x5x145
    bicep curls 3x5x65

  8. #8
    Join Date
    Sep 2009
    Posts
    187

    Default

    Yay! I just passed an important personal milestone. 2 plates on the squat!

    Squat: 3x5x225
    Press: 3x5x105 (I hope I get my partial plates before my next workout because I'm unsure about 110)
    Deadlift: 290, and I did my final 1x2 warmup set at 265 with an overhand grip without trouble! 240 used to be my max for this grip.
    Chin ups: BW + 17.5, 2x5 and then 1x4. I wonder if I should try 17.5 again or do 20 next time.
    Shrugs: 205
    Close grip bench press: 150 (no idea why I insist on doing this)

  9. #9
    Join Date
    Sep 2009
    Posts
    187

    Default

    A funny thing is I always felt slightly overweight at 175 pounds, 5'8'' and no muscle, and now I'm 182 and even when my belly is bloated, I can see my freaking abs!

  10. #10
    Join Date
    Sep 2009
    Posts
    187

    Default

    starting strength nutrition camp
    Sunday at 3pm:

    Squat: 230
    Benchpress: 155
    Pendlay row: 150
    bicep curl: 67.5 (3x6... maybe I can increase by more than 2.5 per workout)

    Also for abs, I use a "captain's chair" to do leg raises. After a few weeks of doing 10 cheat reps somewhat in between a leg and a knee raise, but with a 25 pound dumbbell between my ankles, I can now nearly do my 10 reps as full leg raises properly.

    I do wonder if perhaps I should set my goal to just be 5 good reps rather than 10.

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