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Whats up Iron Den? lol figured i would go ahead and start my journal now so maybe i get a little more motivated to come up with my new split.
Currently deployed to Djibouti, Africa. Been here for about 4 months and the heat, humidity, crappy work schedule, and bad nutrition have all pretty much contributed to me losing about 20-25 pounds in the last 4 months. no excuses though, right now i am on a deload to let a few nagging problems heal themselves up so it will be 3 or 4 days before a workout is posted(sorry)
My current lifts as far as personal bests are:
OH Press: 225x1
i am more into bodybuilding than powerlifting but i do enjoy taking those 4 lifts heavy. right now i am focusing on trying to come up with a solution to that nasty low squat number! as for the rest of my lifts i tend to enjoy high volume. i am going to be looking through this forum and another one i am a member to and seeing if i cant come up with a spit that works out for me.
BTW, random question, but how do i embed videos? i probably missed it in the FAQ section but if someone could help me out i would appreciate it lol. i use youtube for all my vids(if that makes a difference)
great to have you start your journal here gorilla!
to embed videos [video]entire link here[/ video] (without the extra space of course )
here are a few vids that i have taken within the last few weeks:
this is probably around my true max for front squat right now. i MIGHT be able to get 260-265 but nothing more than that
Weight dips are a favorite exercise of mine lol.
this one i took for a weighted pullup contest.... then found out it starts in September!
and a seated press video to finish them off:
BTW i am always looking for advice and tips on form, technique, etc. even if i forget to ask about it in my later posts if you guys(and gals) see me screwing something up or just see a better way for me to get more weight/reps out of an exercise please feel free to let me know! i dont currently have any back squat vids but will get one of those and one of my deadlift soon
Hi and welcome to TID
nice to see you decided to stick around and start a log even though you got spammed into coming over here. lol.
i know how you feel with the low squat numbers bro. i blew out my knee a year ago and havent gotten my squat above 300 since. and i dont feel comfortable doing that much still! my working sets stay around 280, anything more than that and i find myself over compensating with my right leg. sucks
yeah my squat has always lagged behind everything else. my deadlift, bench(when i bother benchpressing), pullups, and rows all tend to maintain steady progress but squat has been an uphill battle since i started them. i actually benched 315 before i was able to squat 315 lol
here's hoping you can do 400lb deads soon bro...keep plugging away and try to eat as much as you can. When do you anticipate returning to the states?
thanks MW. no real injuries just a few little nags that i always tell me when it is time to lay off the heavy weight for a minute.
My split i have decided will look something like this:
Day 1: Deadlift.Legs/Core
Day 2: Back/Biceps
Day 3: Chest/Triceps
Day 4: Legs/Calves
Day 5: Delts/Traps
Day 6: Off
Day 7: Off
the first leg day being my heavy squat day. i think i will go back to using a 5x5 set/rep plan on that. it did me well in the past. the second leg day has deadlift start it out and then i will probably follow it up with front squats using 5x5 as well. as for the rest of the days it will be business as usual. will hit the gym Sunday more than likely. that will have given me 4 days of no lifting to help recover.
BTW, even when i am on deload(which is rare these days) i am never completely inactive. i get in my cardio and calisthenics(Sp?) through command PT
Last edited by 400Lb Gorilla; 07-28-2011 at 09:23 PM.
i dont like deload weeks and only do them when i am out of town for a meeting.
glad to see u start your journal bro. hope it helps u out . lots of good people w/good info here.
although TBH if i had backed off on the weight a little last week i probably wouldnt have needed one this week
yes, they are a necessary evil. being that im old now i dont lift that hard anymore so i can usually get by with one every 4-6months.