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T unit
11-08-2009, 07:54 AM
A simple power based routine I posted it here so I can look at it and so I do what IA calls for and not get into my old habits of doing 1 all out set per lift. Im going to go on the lighter side so I can do all the sets and reps especially at first on squats I haven't squatted in 3 months because football killed my knees at the start of the season making squatting nearly impossible.

Where I was at my peak in the off season

bench 225x7
squat 355x1 back rounding but very low
trap dead 455x1 shitty form

I'm not going to sacrifice form anymore I want to be able to move around when Im 40 and my ego inst going to change that


Deadlifting is pretty much all I did during football. Benching was limited because of my shoulders popping in the sockets when I was blocking

Squat or box squat 2-3 x 5
Glute/Ham Raises or pullthroughs 3 x 10
Bent Row or Chest Supported row 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Wednesday
Bench Press or low board press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10

Friday
Deadlift or rack deadlift 2-3 x 5
Leg press 2 x 10
Chin or lat pull-down 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Monday
Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3
Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Tricep pushdowns 3 x 10
Ab work 3 x 10 Monday

Grixxly
11-08-2009, 08:31 AM
Good luck T-unit. Hope to see you grow on SPBR.

T unit
11-09-2009, 07:25 PM
Monday

Squat very low depth

205x5
225x5 last rep bad form

curls ez bar
3x8 55lbs

Dumbbell chest supported
rows 30lbs DBs4x6

no GHR machine not sure what I'm going to sub maybe GMs or straight leg dead lifts

going to keep things light for a bit

T unit
11-11-2009, 03:19 PM
Bench
3x3 185

incline dumbbell bench

2x8 35s
1x8 45s at different angles tried to get a good incline angle and played around with it

over head press (barbell)

3x10 65lbs last rep was very hard on the last set

workout paper so stuff was slightly different then what IA wrote but I did my best from memory more info on diet and some thoughts later tonight

T unit
11-12-2009, 03:43 PM
Im working on getting my diet back into swing. I have cut out sugar (pop ice cream doughnuts candy ect). Im drinking 6 glasses of water a day. In a few days ill slowly start upping proteins and fats. Playing with the idea of going with the anabolic diet because its structured so I dont stray and I can eat carbs on the weekend which is convenient if my family wants to go out to eat.

Goal wise I want to get back to my old personal bests while not going above 180lbs. I was 195 at at my heaviest and wasn't as lean as I could have been. Right know I'm at 170.

T unit
11-13-2009, 06:54 PM
Day one of anabolic diet

Friday

lat pull downs chin up grip

4x6x120

trap dead

2x5x315 form was great

unilateral leg press

2x10 3 45s and a 35 per side much harder then a regular leg pressand it was all I had I don't like this machine because you can bounce the weight off the rubber stoppers for momentum and it just doesn't feel right using one leg last set I paused the reps to stop the bouncing

hammer curls 3x8 40s 30s and 20s dropped each set got lazy/tired

T unit
11-17-2009, 10:00 PM
Monday

DB incline bench 45 degree angle

3x5x50s

db bench

3x8x60s
1x8x45s

Over head press

2x8x65lbs
1x8x75lbs

tricep extentions

3x8

weighted abs 3x10

more on diet, anabolic was dropped on day 2 after some thinking about the longterm wouldn't work well considering costs I cant be turning down healthy meals my parents make because there's carbs in them. Plus I'm screwed if I go anywhere away from home during the week. It was easy to follow craving wise though just not economical or convenient

at 172 im trying to shoot for 3500 cals a day junk food is being kept to a minimum cheated at team dinner a few days ago but overall doing great
in that area really focusing on seperating fat meals and carb meals and making sure my carbs are low on the GI index

T unit
11-18-2009, 10:52 PM
Huge numbers :pump: rooar!!!!!!!!!!!


Wens day I knew I was posting my workouts weird just remembered how I used to do.

Box squat

225x2x5
Im really getting pissed my back rounds no matter what I do and always has
the weight was light enough so it didn't matter but my form crap It prevents me from going heavy Im going to try those stretches I used to do for my hammies those seemed to help but I didnt stick with them like I should of

bent over rows

95x2x6
105x3x6

Time was restricted today in the gym but got to the meat and potatoes of it

T unit
11-20-2009, 08:33 PM
Bench

185x3
195x2x3

Incline DB Bench

50sx4x6

Over head press

75x8
85x2x8

EZ bar curls

60+bar 3x8 thought this was a curl day

T unit
11-23-2009, 05:01 PM
Monday

Main lift Deadlift

Diamond bar

325x2x5

Wieghted Chins

3x6+25lbs
1x6 bodywieght

Thoughts

Diet is getting very clean know Im gonna start up the calories.

T unit
11-25-2009, 08:53 PM
Main lift???

Incline DB

50sx3x5: same as last

flat DB bench

60sx4x8: last time 60sx3x8 1x8 45s

Overhead press

3x8x90 I do two extra reps on last set so it was really a set of 10: + 5lbs

I may be at my all time strongest over head press I have alot of untapped gains to make on this lift will be fun getting big increases

DOA
11-25-2009, 08:56 PM
why aren't you doing the incline barbell press, and if you don't want to why are you going so light on the incline dumbbells?

T unit
11-25-2009, 09:47 PM
Ill do barbell incline when I rotate my lifts. I went easy on them because I wanted to make sure I got the 4x8 with 60 lb dumbbells( last time I had to drop on last set) and got to 90 with 3x8 on overhead press. Know that I hit all three movements with more left I can up the weight next time confidently. Im trying to do all my sets on a lift with the same weight because its easier to gauge progress and know when to add weight IMO without alot of thinking.

T unit
11-27-2009, 01:12 PM
Friday Main lift Box squat

Box squats

185x3x5 really low box didnt measure it about 1.5 the length of my hand

Romain deadlifts

185x3x5

Bent over rows

115x3x5

Did a back machine

Thoughts

Pretty easy workout went light on everything but I still felt worked on the box squats I could really feel Glute ham activation witch is good. I think by sticking to a low box I can work my legs good but have light enough weight so I don't round my back

Im also going to switch kroc rows in for bent over rows I really dont like doing them. I feel like the weight is either to light or its to heavy and I have to cheat. Krocs are way easier to get right though Im not sure if they hit everything a bent over row does.

Dobermann
11-27-2009, 01:24 PM
Friday Main lift Box squat

Box squats

185x3x5 really low box didnt measure it about 1.5 the length of my hand

Romain deadlifts

185x3x5

Bent over rows

115x3x5

Did a back machine

Thoughts

Pretty easy workout went light on everything but I still felt worked on the box squats I could really feel Glute ham activation witch is good. I think by sticking to a low box I can work my legs good but have light enough weight so I don't round my back

Im also going to switch kroc rows in for bent over rows I really dont like doing them. I feel like the weight is either to light or its to heavy and I have to cheat. Krocs are way easier to get right though Im not sure if they hit everything a bent over row does.

Ummmm Kroc rows are pretty much cheating rows that's the point :D

T unit
11-27-2009, 01:51 PM
True but kroc rows are ment to be cheated at. The way I do bent over rows doesnt seem like Im getting everything out of them I should. Nice Avatar BTW

T unit
11-28-2009, 10:00 AM
My legs are really sore. Nothing I did yesterday felt that hard. I have I good feeling about the box squat work really help my dead lifts.

T unit
11-30-2009, 03:47 PM
Monday Main lift Bench

was tring to do 205x3x
Bench 205x2
225x0

Overhead press

95x3x8

Bench

135x11 Not to failure but somewhat tired

I'm just going to do some rep work instead 3x3 bench. Ill go back to the prescribed reps after I can get 135x20.

T unit
12-02-2009, 08:19 PM
Trap deadlift

335x2x5

First set the form started good but went to shit. Second set I did touch and go to see how much easier it would be. No more doing that I'm going to stay at this weight next workout. My biggest problem is doing to much touch and go through out my training so my strength off the floor is pretty poor compared to my ability to rep out with touch and go.

Leg press (the one at the school not the individual leg one.

8 45sx2x10

Lat pull 4x6 down all reps where below chin unsure of how far to pull it down Im going to watch a vid since I never do these.


Im doing a good job of keeping my ego in check. Theres somewhat of a level of fustration with the crappy deadlifts, squats and benching. Im down a good 50 lbs in every lift from this summer. Its worth it to keep my back healthy.

T unit
12-04-2009, 05:02 PM
Short on time my PE teacher wastes so much time at the begining of class with warm ups and stretches that do nothing.

Friday main lift Incline DB press

Incline DB Bench
60sx3x5PR

Flat DB bench paused
65sx1x10 paused at the bottom
no 70s or 75s and 80s are to heavy to get in position. Pretty easy

Military/overhead press
95x6
95x4x2
I was going down to the level of my chin this time I went so the bar was touching my chest. I will lower the weight next time.

I have been noticing actually getting the dumbbells up to the lifting position is actually harder then the set

Have been eating more the last few days but diet still needs to and will continue to improve still eating clean

T unit
12-05-2009, 09:02 AM
One of my wisdom teeth is hurting like a bitch and I have some swelling around the gum and areas next to it. I think it might be infected gonna go get it checked out. Diet might start sucking.

T unit
12-08-2009, 07:17 PM
Getting my wisdom teeth taken out in about a week. Kinda frustrated about diet. I was just starting to get things right with eating.

Missed lifting yesterday because I was going got the dentist Did Mondays and Wensday workouts together the best I could

Bench 135x18 stopped 3-5 reps short of failure

Box squat 3 45 lb bumber plates for box very low

225x5 back rounded at the end
205x5 back rounded at the end

Weighted abs

Bent back rows did them right this time

135x2x6 Ran out of time

T unit
12-11-2009, 06:21 PM
Friday Main lift Dead

Straight Bar Dead lift

315x2x5

Second set had some delays between reps so I could reset the bar on the platform it was on the edge so it didn't hit the plate holders in the gym

Bar speed was pretty fast at the beginning. I'm going try and post up a video to get my form looked at it wasn't terrible but I think it needs to be better so I dont hurt myself when I get back to using 400lbs+. It was ok today and my back is feeling great witch is good considering I used to have shooting pains when I pulled and squatted going to keep on taking it slow

Lat pulldown

4x6 2 45s and 2 25s

Made a wrist roller will use it later tonight

Edit

measured the box height for squats at the school the other day just the very slightest amount below 10 1/2 inches it kind of made me feel better for only using 225

T unit
12-14-2009, 03:19 PM
Monday Main lift Incline DB bench

Incline Db bench

65sx5
65sx5 paused
65sx8 paused PR

I added the pauses to make it harder I was pretty happy with this but couldn't up the weight because there was a jump from 65s to 80s.

Military Press

85x8
85x6

Bah not to happy with this

abs and wrist roller later tonight. Diet is good but I'm gonna add in more carbs.

Squat day is gonna be brutal on Wednesday gonna take some time off due to wisdom teeth surgery so I'm gonna really hit it hard. Might do upper body again to since Im gonna have such a long rest.

T unit
12-15-2009, 04:46 PM
Bench

135x20

Purposely over training

squats tomorrow then Ill be off for a week going to do the prescribed work then maybe some widow makers.

I don't really have time to do all the stuff on the routine so I'm just trying to pick the two basic lifts and do them.

T unit
12-16-2009, 12:08 PM
Wensday main lift box Squat

Box Squat 10 1/2 inch box

205x5x4

Not really brutal but had a decent pump going in the quads, my form was almost perfect and I felt a lot stronger then last workout. My back was pain free to.

T unit
12-28-2009, 10:45 AM
Ive been wasting so much time on the computer so I'm just going to log paper for a while every time I go to update my journal I browse around for a hour on other sites and piss away time.

T unit
01-26-2010, 05:22 PM
Back

Monday Jan 25

Squat 225x10

Straight Leg dead 245x5

Notes

Squat form was good could have done a more reps

Have been free squatting and straight leg dead lifting while I wasn't logging

DOA
01-27-2010, 03:15 PM
Nice to see you back bro! I thought you were going to leave here for good

T unit
01-27-2010, 05:12 PM
Nice to see you back bro! I thought you were going to leave here for good

Thanks,I couldn't leave here for good to much knowledge to give up, not only in lifting but to health and common sense. I just needed to be on the computer less so I stopped updating my journal temporarily and changed my face book password.


Wednesday

Bench

Barx15
135x8
155x5
185x3
205x1
225x1

DB Bench

80sx3 (spotter helped some not back to where I was yet)

Lat pulldowns

Notes

Pretty happy with workout glad to get back to 225 again on bench I maybe could have added 10 lbs

DOA
01-27-2010, 05:18 PM
Damn you can bench more than me. I think it was better that you leave the site. Joking man nice job on the workout today. Are you doing upper and lower now?

T unit
01-27-2010, 08:41 PM
I lift 3x a week and do upper one workout and lower the next.

DOA
01-27-2010, 08:44 PM
Nice do you do heavy/moderate upper lower or just upper/lower?

T unit
01-29-2010, 03:39 PM
No I just do upper and lower

Friday Jan 29th 2010

Squats

245x10 (Good Form)
255x6 (Good Form)


Notes

Pretty happy with this I'm regaining my strength fast. I want to get back to my old numbers and be lighter, I was 195 at my heaviest.

aaron
01-29-2010, 03:46 PM
strong squatting! Your bench is pretty damn good though!

T unit
01-29-2010, 03:49 PM
WAS good lol thanks though

aaron
01-29-2010, 03:55 PM
WAS good lol thanks though

100 is a good benchmark. once you get there on bench your over the first hill as i see it. It gives you a big confidence boost as well. I was able go from 100x1/2 to 8 in about 4 weeks! Think it was just about becoming more confident with what looks like alot of weight.

T unit
02-01-2010, 03:19 PM
Monday Feb 1st 2010

Bench

Warm ups

225x1 attempted a second rep but failed

Military press

95x10

Lat Pull downs

Notes

I want my bench back I have a terrible sticking point a few inches of the chest. I'm considering adding some paused work and to start doing DB benching regularly again while continuing military presses.

T unit
02-03-2010, 08:18 PM
Squats

275x5 bah

weighted abs

straight leg dead lifts

185x20 (fat bar)

Notes

Form was crappy on the last rep of squats But it wasn't a really bad straining feeling Ill chalk it up to having a stronger back. Fat bar tested my grip kinda on straight leg disappointed with the 275x5 but o well I'm a lot leaner then I was.

T unit
02-05-2010, 01:21 PM
Friday Feb 5th 2010

Military Press

115x5PR

Bench Press pause at the bottom for about 2 seconds

185x3x2

Kroc rows

80lbsx20 right arm

80lbsx15 left arm

Notes

Happy with military press Hamstrings are still sore I changed my bench grip up a little today changing it up should help me push more wieght

T unit
02-08-2010, 06:05 PM
Monday Feb 8th

I moved alot of furniture over the weekend. I kinda wanted to lift but I didn't think I would do to well so took the day off for the most part

Abs medicine ball hanging legs hard to explain and painful to do

T unit
02-09-2010, 04:05 PM
Feb 9th

School might be canceled so did upper body today

Bench

235x1 I had it but I pressed the bar into the rack at the very top of the lift because I was positioned to far back on the bench I was way past my sticking point and would have without a doubt got it. Would it count in a meet no but I was strong enough so that's all that matters

235x1(again) I had to do it again and got it the second time. Not sure if my spotter helped at the top of the lift or if he even touched the bar but it wouldn't have mattered since I had only a few more inches to press when he came close to touching it. I hate when spotters do that though I want to lift it myself.

Kroc rows

80x15 each hand

Notes

Kroc rows are getting a little easier with that weight. I felt fine today I controlled the weight more at the bottom and didn't jerk things around. Thats why I was hurting before.

T unit
02-11-2010, 04:15 PM
Feb 11th

Box squats 4 45lb bumber plates as box

245x6
275x0 wow terrible

paused squats with 225 some of them off the box and some off them free around 8 reps total

Notes

not getting the 275 is pretty bad

aaron
02-11-2010, 04:30 PM
No worries about the squats mate. we all have off days. Impressive bench press btw!
Your best exercise?

T unit
02-11-2010, 07:05 PM
thank you I guess it is

T unit
02-16-2010, 04:31 PM
Tuesday Feb 15

Bench

205x5

Kroc rows no heaver DB unfortunately

80x30 right arm
80x25 left arm

T unit
02-17-2010, 11:04 PM
Free Squat

225x5
245x5
275x1
295x1

Notes

Slightly more volume and less weight will help keep my back healthy. Happy with form I was working but not really straining. I think I'm going way below parallel need to watch myself on video.

T unit
02-20-2010, 05:23 PM
Friday oct 19

Bench

240x1

Lat pull downs

Dead hang pullupsx11

Notes

I have been doing paused benches in some of my warm ups with 135-185. Not sure if 135 will do anything put 185 defiantly will. I plan to get to 255( my old max) as soon as possible then start using more variation like DB bench, military presses and paused work.

T unit
02-24-2010, 05:16 PM
Feb 24 No gym access on the last few days

Bench

205x6

Squat

225x5

275x5x1 (5 sinlges) wanted to do more but ran out of time

After school

DB bench 60sx2x10

dead hang pull upsx12

aaron
02-24-2010, 05:25 PM
2 sesssions in a day! Nice pull ups. Dead hangs are tough. I'm guessing you paused at the bottom hang position?

T unit
02-27-2010, 10:29 AM
no pause but I dont think I did them all 100% from a dead hang

Friday

dead hang pull ups x10( this time I did them right)

some curls and chin ups

T unit
03-01-2010, 11:31 PM
Monday March 1st

Bench

225x2 failed 3rd rep

DB bench

80sx4 5th rep failed

Side raisers

lat pulldowns

Notes

Exited for squats Wensday I think I finally found a good method that will allow for good form and enough wieght/volume to make good progress

T unit
03-03-2010, 10:53 PM
Squats

6 singles with 275 below parallel

295x1

Notes

I Need to get a job so I can eat how I want it would only cost about 5-6 bucks a day extra from what I'm eating now wich is a ok diet and provided by my parents, better then most people but not even close where I need to be to make good gains. I have applied for a census job and passed the test. But I have other work I can get throughout the spring and summer. I will take both jobs if I get the chance.

T unit
03-05-2010, 08:21 PM
Bench

4 singles @225

DB Bench

80sx5

T unit
03-08-2010, 06:15 PM
squats below parallel

295x1 felt easier then last time

315x0 fail WTF?:squintfinger:

Notes

It looks like I'm going back to what worked last year high box squats totally safe easy to make progress and has good carry over to lower depths Im also going to work on making something at home so I can do straight leg deadlifts. Their such a pain in the ass to set up in the gym. I also have been eating like shit the past month or so. But my bench has been slowly going up so thats a good sign. 240 at 177 isnt bad for not even getting close to a gram of protein per lb of body weight. I guess I dont really have any room to bitch since I do no lower body assistance work and dont eat.

T unit
03-10-2010, 01:37 PM
Bench

5 paused singles at 205

185x11 one rep missed touching my chest by a inch went up to early

T unit
03-12-2010, 10:30 PM
Box squat

315x1 (white box standing on 15 lb bumber plate)

Leg press

6 45sx41PR ouch

Notes

ate over 2lbs of ground beef today carbs where cutoff after 3:30 I planned on cutting them off after lunch but I did some unplanned exercising with my bro for fun. If I keep eating over 2 lbs of ground beef I will grow. If I keep carbs low I will stay lean. I'm pumped to start training properly again.

T unit
03-15-2010, 10:11 PM
Bench

245x1

DB bench

80sx6

Second workout

135x22

pull down machine

T unit
03-17-2010, 10:10 PM
Box squat

box I think is 18 inches its right below my knee

315x5
365x5
405x1



Straight leg dead lifts

205x8 paused at bottom found a good way to do these

Notes

High? yes but every year I try to squat ultra low and stall then say fuck it and use the higher box and make great progress

T unit
03-19-2010, 05:48 PM
Bench

225x3

DB Bench

80sx8
80sx9

Notes

Been hitting 2 1/2 lbs of ground beef everyday got and just got Kroger card. I'm going to switch to chicken and pork for a week or 2 to prevent intolerances.

T unit
03-22-2010, 09:44 PM
box squats white box

405x5

Straight leg dead lifts

225x8 pause at bottom

Farmers walks

aaron
03-23-2010, 10:06 AM
man your progress has been great. Brilliant box squatting!

T unit
03-23-2010, 09:33 PM
thank you that box is 18 inches high though way above parrel. I make really good progress and get good carry over to all depths on it so I use it. You should give it a try sometime if you stall out