The second coming of Lard-ass: lifting and MT

[Lard-ass]

NOTE TO MODS: Feel free to change my logtitle to "Second coming of Lard-ass".

This is my log of testing out different programs. Looking back today at my log, I have embarked on a journey from the usual BB type of routine with millions of exercises, towards more full body, compound exercise-based program.

Started out with 3 day split (2005) moved on to HST (during summer and fall of 2006) to Bill Starr 5 x 5 since november 2006. Like 5 x 5 a lot, but Im currently doing a fullbody program 3x5 sligthly inspired by rippitoe.

Due to previous lack of knowledge and benchmonkey-nitis, I have a terribly weak posterior chain and left shoulder which atm prevents me from DL, OHP and benching.
Due to the weakness and imbalance, my back and shoulder keeps fukking up when I lift hard.
My goal is to build up all my weak spots and get a decent squat, DL and OHP numbers.

Had to temporary give up martial arts due to backproblems and not having enough time due to long work hours. So, I know the title of the log are somewhat misleading.

 

[Lard-ass]

Squat day (friday 22th of july)

Still learning the technique. My weakest lift of all. Real skinny people lift more than me :icon_cry2

squat

90 kg x 6
90 x 6
90 x 5

Felt good, If I go for tripples my form goes bad, so I

 

[Lard-ass]

25 july. Back day (all numbers in kg from now on)

Deadlift
130 x 3
140 x 6 (drained all my power)
150 x 1 (totally gased out)
160 x 0 (failed once)
160 x 1 (lost my grip on the way up)
160 x 1 nailed it.

Chins (pullups, with wide grip, palm facing forward)
x 10
x 10

Cable row

70 x 8
70 x 8
70 x 8

Barbell curl (standing)
40 x 10
45 x 8
45 x 8

Isolated exercises hamstring x set.
Forearms, including gripwork x 6 set

NOTE: gets totally empty after deadlift. no power or stamina after heavy dl.

 

[Lard-ass]

27/july

Cross country running. Did 10 km easy (6.25 miles). Excellent stamina, thanks to all muay thai and interval running. Extremely sore in knees and hips thought. better buy some proper running shoes...

 

[Lard-ass]

1 aug.

Cutting down week. Just light lifting and less eating...

Standing shoulder press (barbell)

50 x 8
50 x 8
50 x 7

Dumbell raise

10 x 10
10 x 10

Skull crushers

55 x 8
55 x 9
55 x 10

Incline flies
20 x 10
20 x 10
20 x 10

Cable cross x set

NOTE: hate this cutting down weeks, not being able to lift shit. But if have to stick to my plan and not get carried away. I hope switching between heavy and light pays out in the end...

 

[Lard-ass]

4 aug

Squat day. Still light week.

Squat

70 x 10
80 x 10
80 x 10 (totally exhausted)

Full contact twist x 3 set
Quadriceps extension x 3 set
Calfraises x 4 set

And some heavy bag work

8 Aug BACK DAY
(still cutting down)

Bent over barbell row
50 X 10
50 X 10
50 X 10

Romanian deadlift
90 x 10
90 x 10
90 x 8

Chins
x 9
x 8 (totally gased out)

Barbell curl (standing)
40 x 8
45 x 8
45 x 8

And some forearm work
And some heavy bag work

NOTE: liked barbell row a lot. Thanx to the deadlifting Im able now to stand right, arching my back and rowing with good technique. Think I

 

[Lard-ass]

AUG 14
Running 7 km

AUG 16
Running 5 km and some interval training 15 minutes

NOTE: Having a bad wryneck and lumbago this week. Been to a doctor for treatment, getting better. No lifting or mt or heavy bag work, a little bit of running is all I can do right now. BW is down to 76 kg/176 lb.

 

[Lard-ass]

Aug 20

Interval uphill running 20 minutes and then 8.5 km running.

NOTE: did the fast and the dreadful interval running first, directly followed by "normal" running, makes it feel a lot easier..
My Back and neck are still fucked up. No lifting yet for a couple of days.
Have clean up my eating another notch. Eating a lot of Fish, chicken, vegetables, fruit. Have skipped milk, white bread, sugar. Lets see if it gives any results...

 

[rajuman]

cool

 

[Lard-ass]

Cool?

Running is just horrible, until you get in shape. Getting there slowly...

21 aug, just some interval uphill running 20 minutes and some shadowboxing. My knee cant take running more then 2 days a week.
End of vacation tomorrow, back to work, arrrrghh.

 

[Lard-ass]

aug 23, just some light shadowboxing and speedball-work 40 minutes.

my back and neck feels fine now, so off to gym tomorrow. No Muay thai yet, afraid of the clinching will fuck up my neck.

NOTE: BW down to 75 kg (165lb). I

 

[Lard-ass]

AUG 24 Back to lifting again. yippie!

Squat day

80 (kg) x 10
80 x 12 (Went totally out on this set) (NEW PB)
90 x 3 Felt easy but no energy left to rep...

legextension (quadriceps)
70 x 8
70 x 8
70 x 8

Calfraises (cable)
100 x 8
100 x 7
90 x 8
90 x 7
90 x 6

No full contact twist due to backinjury, dont wanna risk anything. The squatting was dangerous enough for the back, feel tired in the upperback but beside that, feeling fine.


NOTE: despite being injured last couple of weeks, running a lot and loosing weight, I still did PB which surprised me. Think the deadlifting starts to help up my squat. feeling a lot stronger in lower back and core muscles...No problem to adjust if I starting to loose balance during the squat.

 

[Lard-ass]

Aug 26 Back day

Bent over barbell row
50 x 10
60 x 10
60 x 9

Back parallell to the floor, standing absolutely still, no cheating or gaining momentum with my lower back as many others in my gym does.

Romanian deadlift
90 x 9
90 x 8
80 x 13

Doing RDL without pins, going slow, hamstrings sore like hell 2 days after...

Chins
Bw x 12
Bw x 10

Barbell curl
40 x 8
40 x 8

And some forearm work, grippers asf.

NOTE: No deadlift today. My legs and lower back was so sore and stiff after squatting earlier this week so I couldnt get down in deadlift position and arching my back in the right way.

 

[Lard-ass]

Aug 28 Press day (Chest, triceps, shoulders)

Standing shoulder press (barbell in front of face)

50 x 9
50 x 7
going easy, this lift is what caused the back & neck injury 3 weeks ago cause I went to heavy and started leaning back just to get those extra reps, think I

 

[Lard-ass]

Aug 31 Back day
Just 5 days since last backtraining but Im switching up my schedule so I gotta get in phase, so this week will be 5 day cycle...


Deadlift warmup 60, 90, 90. 120.

140 x 3
140 x 3

Lost some strenght since my back injury.

Bentover barbell row

60 x 9
60 x 8
60 x 8

Chins (palms away)
Bw x 12

Conc curl (biceps)
12,5 x 13
12,5 x 10

and some forearm work. Grippers 150 kg x 26 rep

NOTE: getting shitty results despite feeling energetic and eating all day long. Startind today I cut down the sets and see what happens. And my workouts are kinda long 1.5-2 hours, cause I rest 4 min between every set. And stretch a lot. Maybe shorter restperiods are better?

New Training schedule:

Mon - muay thai
Tue - rest
Wed - pullday
Thu - running
Fri - Pushday
Sat - rest
Sun - squatday

 

[Lard-ass]

sept 1

Running on threadmill 1 hour

My legs are killing me. Cardio can take it but not my legs
Feeling like shit and worn out.

 

[Lard-ass]

Took a day off. feeling like shit.

At it again sept 3 Push day

Standing oh press barbell
Warmup 20, 20, 40

50 x 10
50 x 8

Dumbell sideraises
12,5 x 9
12,5 x 7
10 x 10

Skullcrushers (ez barbell)
40 x 15 (easy)
50 x 8
50 x 7

Tricepspulldown w rope
75 x 6
80 x 6

NOTE: No chest workout (and no dips either) pulled my pec last week doing dips. Dont wanna risk anything

 

[Lard-ass]

Sept 4 Squat day

20, 20, 50, 50 (warmup)
80 x 3
90 x 10 (went all out) New pb by 4 reps!
90 x 5

Legextension (quadriceps)
60 x 10
70 x 8

Full contact twists
20, 30, 35 x 10

Sitting calfraises

35 x 10
45 x 10
50 x 8
50 x 9

 

[Lard-ass]

From now on I gonna try to do less set. Today it strikes me that I

 

[Lard-ass]

September 7 - back day

Deadlift
Warmup 50, 50, 80, 120

140 x 6 (bad form on the last rep) +3 reps since last week.

Barbell row

65 x 10
65 x 8
65 x 8

weighted chins
5 x 8

Romanian deadlift
90 x 10
90 x 10

Curls Ez-barbell
40 x 10
40 x 10

NOTE: down with the hipflexors in the deadlift! push my hips forward in the lift. Down with thae stomach towards the floor. My sticky point seems to be in the starting position in the deadlift, then my hips goes up.
About squat: back with the knees!!!! shins perpendicular to the floor.



September 8 - running

Interval uphill running 25 minutes.
outside of my knee hurts, so no long disance running...






9 september - push day

decline barbell press
warmup 10, 20, 20
30 x 8
35 x 14 (easy, gased out over 10 reps)
35 x 9 (still gased out since last set)

ohp barbell
50 x 9
50 x 6

Dumbellraises
12,5 x 7
10 x 10

Skullcrushers EZ
50 x 9
60 x 8!

Tricep rope pull
70 x 7
70 x 5

NOTE: First chest push since april! Still a little torn in the pec, so starting out slowly. 35kg felt real easy! Im bad at repping over 10 so next time I