Project gain 20lbs in 5 months - Training log

[ugatennis08]

How much did you hope to gain in a week? I gain easy and i reckon 1 lean pound per month is about where im at, most of thats on my legs. How much did you expect in a week?

Well I was hoping to gain at least 2lbs a week. I've eaten a huge amount of food (not bulking huge amount) but a genuine huge amount, i can positively say I've eaten at least 3500 calories every single day. Hell yesterday i had 3000 calories just for dinner.

 

[ugatennis08]

if you gained 2lb a week, im talking lean, then you would gain, roughly, 100lb a year....

Think about it.Top BB's take up to ten years to get anything like 100lbs of muscle, and thats rammed with steroids and eating chicken 500 times a day.

A pound of muscle is a lot.You try to bulk too much too fast you'll be fat.

now that you put it that way....100lbs a year certainly is a lot

 

[ugatennis08]

Barbell shoulder press 10,8,4 ........... 95,105,115
Leg press 10.8.7.4,2............................190,210,230,250, 270
Hangcleans 3,8,7,7..............................115,95,105,105


Hangcleans and powercleans are my new favorite exercise.

 

[ugatennis08]

After meeting with some football players and talking to our trainer, I've decided on the following workout:

Tuesday:
Leg press 10,8,8,6,4
Front Squat 8,8,6
Shoulder Press 8,8,6,4
Hang Clean 8,6,6,4

Thursday:
Lateral pulldowns 10,8,8,6,4
Straight bar rows 8,8,6,4
Deadlift 8,6,4
Pull ups: 3 x F
Triceps extensions 8,8,6,4
Dips 3 x F

Saturday:
Dumbbell Bench: 8,8,6,4
Incline bench: 8,8
Hang Clean 8,6,6,4
Hammer curl 8,8,8

Not much different just some more olympic lifts in there.

 

[ugatennis08]

How many sets of chest do you recommend?

Also, would something simple such as:

Tuesday: Heavy
hangclean
Front squat
Straight bar row
Bench press
explosive shrug

Thursday: light
powerclean
Front squat
Straight bar row
Shoulder press
explosive shrug

Saturday: medium day
hangclean
Front squat
Straight bar row
Bench press
explosive shrug

be just as effective?

 

[ugatennis08]

Aiming to kill your traps?
Why no chins / lat pulldown?
Only front squats, why no ham work?

Thats just based on billstarrs big 3 football workout

Cleans, squats, bench

I cant do back squats so I switched it for front squats.


The problem I'm having with this split is, every athlete here does a fullbody three times a week and it usually just consists of things like bench, deadlift, squat, powercleans and rackpulls.

So I keep doubting the routine Im doing, I just don't believe working things once a week is going to get me any where soon.

 

[ugatennis08]

You can't do normal squats, but you can do front squats, power cleans and hang cleans? (oh and how are you doing cleans if you won't deadlift?)

I cant do normal squats because of the compression it puts on my spine, it just really hurts, front squats seem make me keep my form and not lean forward etc.

Powercleans and hangcleans are different to squats, I was taught to do them by a trainer and they are my favorite exercises. Also the weight isnt enough to do any damage when deadlifting.

 

[ugatennis08]

Thursday:

Powerclean 8,7,6,5 ....................... 95,100,105,115
Straight bar row 8,8,6,4 ................. 90,100,110,120
Tricep push down 10,8,6,4................100,110,120,130
Dips 3 x f.......................................7,5,4
Leg raises, 8,8,8,8,8,8

 

[ugatennis08]

i think your whole attitude to weightlifting is a bit wrong here m8. Are you trying to say that you have some sort of medical condition or something that means squats are harder for you than other people?

You feel pressure on your spine when you load up a bar thats above your ability. When i rack 200k up for heavy calf raises i feel a 'compression' pain as you put it on my spine. I used to get this with 100-130k but now i can squat those weights for reps with good form i no longer feel it.

Simple fact is, unless you really have a medical condition/anomaly, you dont do back squats because you cant do them properly. You put on too much weight, you have lousy form and worst of all your not willing to attempt a change.

You need to accept that weight lifting is not about cherry picking the least painful exercises, at least not if you want to get anywhere

I have mild scoliosis which means my spine makes an S shape down my back, one would assume placing lots of weight at the top of that spine would cause it to fold more. Its only when I do squats so, yes I may well just have lousy form.

 

[ugatennis08]

Injured my shoulder playing tennis yesterday but here's what I managed to do.

Hangclean 5 x 5 - 95,105,115,125, 125
Dumbell bench 5 x 5 - 45,50,50,50,55 - (super pleased witht the 55's 5 times)
EZ bar bicep curl 8,8,8....80,80,80

 

[ugatennis08]

141.6lbs

Weighed in just now and am dead happy.

143.5lbs

I've eaten like a horse this week and today is sunday which means I only get breakfast from the dining hall so all i had in me was a bowl of oatmeal!

bring on next week!

 

[ugatennis08]

Anyone else find that weight really is random, day to day!!
One day I was 207.5, next day 208.3, then 207.8 and then last time 210.3 all within about 5-6 days. lol
I still have about 5-8 pounds to go until which I'll drop quite a bit to rip

I would guess its to do with water,and what youve eaten, thats why I always way myself on sunday because I get very little to eat or drink.

 

[ugatennis08]

Barbell shoulder press 8,8,6,4 ............. 100,105,115,120
Upright tows 8,8,6,4........................... 75,95,100,115
Leg press 10,8,6,4,4......................... 190,210,230,250,265
Calve raises 8,8,8 ............................ 315,315,315
Cable woodchops 10,8,6......................42.5, 47.5,47.5

 

[ugatennis08]

Shoulder press 8,8,6,4 ..................... 105,110,115,125
Upright rows 8,6,4............................ 95,105,110
Legpress 8,8,6,4,4.............................220,220,240,260,280
Calve raise 16,16,16,16 ..................... 260
Hanging leg raise, 8,8,8,8,8,8

 

[ugatennis08]

Sorry for my slacking lately, I have been going to the gym just forgetting to write on here!

Tuesdays:
Shoulder press 10,8,8,6,4 - 105,115,115,120,125
Upright rows 10,8,6,4 - 95,105,115,125
Legpress 10,8,8,6,4,4 - 230,250, 260, 270, 280, 280
Ab swing 24,24

Thursday:
Powerclean 8,8,6,4 - 105,110,115,135 (3)
Straight bar row 8,6,6,4 - 90,100,110,110
Tricep pushdown 8,8 - 110,120
Weighted dips (25lb) - 5,5,5

 

[ugatennis08]

The missions has been the success everybady

Weighed in this morning at 164lbs I took a quick picture, more will follow when i shower etc

1 rep maxes:

Bench - 160lbs or on smith 185lbs
Squat - 205lbs
Powerclean - 155 x 3
Leg press - 315 x 8

Not quite reached my goals but I am very happy with my progress, ken forced me to squat and it has doubled its self in 10 weeks or so, started doing 5 reps of 95lbs and now I can get 5 reps with 205