January 09 review
Training: DL program is in the 4th week completed, with two lifts @ 330 pounds. Chalk and lifting belt for sub maxiamal lifts and forearm strength needs improvement. The grip on second rep was weaking and chest/shoulders was locked out with a concerted effort.
Other body part routines on Non DL day are taxing elbows(pushing) and Knees(extensions) so I have increased rest days between body part routines. I want to complete 6 more weeks of DL’s at 110% effort with no injury or strains to interupt the 10 week program! Notice week 5 is a deload week with much less poundage. So I seem to be on track with progress!<strong />Week 5
Deadlift (80%): 3×3 @ 290 lbs
Speed deadlift (65%): 3×3 @ 235 lbs (120 sec rest b/w sets)
Power shrugs (60% of current): 3×5 @ 190 lbs
Stiff-leg deadlift: 3×5
Bent over row: 3×5
Underhand (reverse) grip lat pulldown: 3×5
Arched back good morning: 3×5
3×3 @ 290 lbs 3×3 @ 235 lbs (120 sec rest b/w sets) 3×5 @ 190 lbs : 3×5: 3×5: 3×5: 3×5Since editing typo in this post all hell has broke loose with the edit function. Text was deleted due to computer graphics with giant size fonts that was unintellieable so I deleted the screwed up system. Oh well I’ll repost at another time.
February 2, 2009 at 12:58 pm
"January was a great month for training." in spite of your stressors. You have a good attitude about life.
February 3, 2009 at 12:41 pm
Missing text redone:
Nutrition info: I’ve been baking/broiling chicken, steak, and fish for main protein source. Roasted veggies are tomatoes, sliced yams/sweet potato, onions, peppers, green beans, mushrooms. All baked vegies and lean meat is coated with virgin olive oil to keep’em from drying out!
Fresh RAW veggies: carrots, broccoli, tomatoe, spinich, peppers, red cabbage.
Fruits: Avocado, mixed frozen berries, apples, oranges, banannas, red grapes, dried mango with chilli powder.
I avoid pasta, and simple starches!
Snacks: Breads are whole multi grain for peanut butter and honey , protein bars, boiled eggs, cottage cheese 4% fat, and anything else that is not processed. Tuna or Salmon is about the only canned stuff!
Supplements: L-Arginine, L-Orinithine, glutamine, BCAA, Ethel Ester creatine, fish oil caps, liver detoxifier, and Opti-Men multi-vitamin.
Protien Powder: Ons Gold Standard Vanilla, Muscle Asylum "Freak Fix".
Stimmulant pre workout: Nuclear Garbage mixed at half strength on Leg Days always and DL days sometimes. This stuff blows the doors off Universal Shock Therapy which i used for a year? Live and learn…