Yeah... I am back.
Currently training for a competition: December 14th.
My log starts today on this forum, but has been going on for some time. I will be posting workouts, pictures, videos, and hope to help some of you beginners on my journey and learn from some of you vets. Don't be afraid to chime in, discuss workouts, tactics, training, supplementation or anything that you deem worthy. Lets just not turn this into a flame war... Remember this is my workout journal so lets keep it sensible.
Alright... lets get started:
Weight: 198lbs --- Goal 220lbs
Pictures coming ... momentarily.
Training: We train very similar to the Westside method
What we do: 4 days mandatory ...
Saturday: Deadlifts (Speed) / Legs (max effort)
Sunday: Upper back (Volume) / Bench (max effort)
My other 2 days during the week vary but I usually go with Tuesday / Wed
Tuesday: Chest (volume) / Triceps / accessory work
Wed: Deadlift variations (max effort) / Squat (speed) / accessory work
Depending on my soreness or mood I can alternate my Tuesday and Wed... Also I can shift days forward and do Wed and Thursday instead. However I have found Tuesday and Wed work best for me.
If I go in on other days I can do extra accessory work or personal fulfillment work (like you know... hit those biceps bro.)
Also, weekdays are the days that I specifically do things I HATE. If you hate it then that means your bad at it... if your bad at it then its a weakness, and that means getting better at it can only improve your lifts. So this is where I do things I hate: Pulling a sled, hyper extensions, abs, glute ham raise, back attack, pull ups... god I hate a lot of things
Remember we have a lot of variation in our work to prevent accommodation. That being said when we do Bench it could be: Reverse band, resistance band, chains, board press, etc.
Or squats could be: Safety bar, resistance band, chains, etc.
Workouts vary from week to week. Follow the thread, ask questions, lets grow.