jdmalm123’s Training Blog

Ok, after a 6 weeks of strength training + the Warrior Diet…

Strtenght is up…

DL 375×1 (365×5)
Squat 250×5 (225×12)
Bench 245×2 (225×6)
Seated Press 120×5
Pendlay Row 205×5
BB Curls 105×8

Bodyweight is down (lost a bit of muscle, 1-2 pounds)…
182.5 lbs

BF is down (lost 2-3 lbs of fat)…
11.4%

Goal for next 6 weeks: HYPERTROPHY
Sub-goal: Maintain current strength levels as closely as possible.

Things are going well in the gym. Have a new workout partner (after almost 15 years of training solo!). Just deadlifted 345×5 and working my way back to my 405×1 PR.

Hit a wall as far as energy…took this past week off and cut calories way down…

details: http://forum.bodybuilding.com/showthread.php?t=6624401

my journal: http://forum.bodybuilding.com/showthread.php?t=6889351

I’ll be posting in the journal for the next 6 months!

CONTEST GOAL: Be the best at adding size and increasing definition over 6 months 2/1/08 - 7/31/08.

Hit 350×5 yesterday. However, reps #4 & #5 were slow and hard.
I think I will modify to heavy triples to keep increasing strength for now. We’ll see.

Tried DB presses, my shoulder did not like them. Have to stick with BB only for now.

So, I’m evolving the MadCow 5×5 into something else. The core lifts are there still, but I’m adding a bit more volume and working in some supplemental moves.

some changes are:

de-emphasizing chest and putting a little more volume into shoulders (emphasizing rear delts)
adding back cardio (walking only for now)
adding more direct hamstring work (to keep my DL progress going)
adding more grip work (also to assist DL)
changing angles, grip, etc. for variety

340×5

Nice.

Felt heavy, but good heavy.

330 x 5 on Wed. Felt better than 320 x 5 last week!

Feeling great overall and still nowhere near my top end for squats, rows, shoulder press and bench.
I don’t feel the Pendlay rows as deep in the muscle as I’d like. When I go to a 5×8 or maybe 4×10 I will switch to Yate’s Rows or Underhand Rows. I will also slightly vary all the other moves for the hypertrophy phase.

The plan is to bulk until March 1 or 200 lbs, whichever comes first. I am 190 now.

Took AFAA’s 5-credit Injury Prevention and Exercise Progression course today.
Mostly review, but picked up a few key tidbits about correcting postural imbalances.

Last night I hit 320×5!

Not an amazing number, but still a personal best. The good news is I felt like I could have lifted more, so I expect to progress weekly. 350 should be attainableby March 1st or so. I could try to jump up the weight, but with my back history, I will resist getting greedy and just stick with the schedule.

I’m tormented daily b/c I really want to bodybuild, but the strength training is going great.