[3rdEchelon]

I have been reading Sherdog for about a year and a half and finally registered to post. I don't post normally because I want to avoid being dragged into the insanity, but now I feel that at least posting here in my own training log will help me in my strength training by having people besides me perhaps a little interested in my progress. So today I post my first workout...

Sunday 1/8/06
Conventional Deadlift 45x10 155x5 185x5 215x5 245x5 275x5 305x5 315x5
Pullthroughs 12x8 1.5x8 13.5x8
BB Row 135x 10, 10, 8, 6
DB Shrugs 90 x 12, 12, 12

Notes: Personal Record set with the deadlift. Pullthroughs were a new exercise for me so I am trying to find the weight and learn the movement. Barbell rows were done at 90 degrees ala a Pendley Row. They also kicked my ass.

Current info:
18 years old
5 feet 11 inches
174 pounds

Goals: Strength and Size

For those who read this I would appretiate any support or constructive critisicm. Thank you.

Strength and Honor!

[3rdEchelon]

Tuesday 1/10/06

Weighted Dips BWx5, 12.5 x 5, 22.5 x 5, 35 x 5, 45 x 5
Semi-Supinated Flat DB Bench 65 x 8, 6, 4
Skull Crushers 45x10 65x8, 8, 8
Pullups BWx8,8,8,7

Notes: God I love weighted dips. The DB Bench was more difficult than expected, but ill keep the weight for next week and try to beat the reps. I need to start heavier and work heavier on the skullcrushers. Pullups make me want to puke... its horrible they are so good for you. I had to rest a good bit in between sets (about 3 minutes) on the pullups.

[Duncon76]

I would not do BB rows and Deads in the same workout, think one is asking for an injury that way. Do W P/Chin ups instead, chins help decompresse the spine, helping to recover from the deads too, added bonus. Deads themselves destroy your entire back, one does not even need anything else after them..

[3rdEchelon]

I was unaware of that. From reading many programs people posted in the past including Carnal's Treatise I thought barbell rows would be fine for back day. That being said I can see where you are coming from. I will play around with that. Im thinking it might be benificial.

Thanks for your reply.

[3rdEchelon]

Thursday 1/12/06
Front Squat 115x5 140x5 165x5 190x5 215x5
DB Bulgarian Squat 50 x 8, 8, 8
RDL 245x 8, 8, 8, 8
Dip Apparatus Leg Raises 35 x 10, 10, 10

Notes: Wanted to box squat but couldn't find the box... what crap! The balance issues I normally have with the bulgarian squats were much less. RDLs are a personal RE record and my forarms feel tight as hell cause I did them double overhand. Leg raises were done with bent knees bringing a dumbbell held between the feet up until the knees touched the chest.

[3rdEchelon]

Monday 1/16/06
Deadlifts 195x5 230x5 265x5 300x5 335x5
Pullthroughs #14x8 #15x8, 8
Pullups BWx8,8,7,8
Face Pulls #12x 12, 12, 12

Notes: Another PR for deads. My back was starting to round at the end of the set of 5 though. Next week I will be doing rack pulls to hit the lower back and lockout. I used the whole stack on the pully for pullthroughs so its time to start working up the reps. Tried the pullups under the guidance of the above poster. I didn't like it as much as doing rows cause my grip was so fried. I also hate getting more on the fourth set than the third. Finished the workout with face pulls.

Besides other deadlifts, what are some other lifts that hit the hams/glutes/lower back that I can put in where pullthroughs are?

[3rdEchelon]

Tuesday 1/17/06
Weighted dips B+10x5 B+20x5 B+30x5 B+40x5 B+50x5 B+60x5
Military Press 80x8 90x8 100x8
Pushdowns #6x10, 10, 10
BB Row 115x10, 10, 10, 10
Rear Delt Flies 20x10, 10

Notes: Planned to work up to BW+50 on dips but the 50 was easy so I went to 60. How did my shoulders get so much stronger when not working them directly???? Pushdowns... yes pushdowns... STFU!! If its good enough for Defranco... BB Row cause my back is probably my weakest point besides maybe my glutes so it gets some extra attention.

[3rdEchelon]

1/18/06
Front Squats 135x5 155x5 185x5 205x5 225x5
SLDL 255x8, 8, 8, 8
Walking DB Lunges 55 x 10 yards x 3

Notes: Squat is up. Deadlift is up. Walking lunges are new and by the way are a bitch. I might do some ab/core work later.

[3rdEchelon]

Sunday 1/22/06
Rack Pulls 205x5 240x5 275x5 315x5 345x5
Cable Row #15x15
Pullups BWx8,8,8,5
Cable Row #15x8
Hyperextentions 60x10,10,10
Shrugs 90x15,15,15

Notes: Going to do rack pulls for acouple weeks. Wanted to play around with a new back extercise but I was to strong for the machine and had to use the whole stack. Even with 15 reps fatigue hadn't set in so I did pullups again. The cable had to have taken some out of my arms because my biceps gave out on the last set. Backoff set on cable row again. Hypers alwasy take alot out of me but they make my lower back feel strong for deadlifting. Why can I do 90 for 3x15 on shrugs but have girl traps?

[Lard-ass]

I also like dips.

Dips has (for me anyway) a big carry over for benchpress and dumbellpress. Ive started to believe that dips is the most important pressing exercise around.


Cool that you have 0 posts! haha, your sort of an anti-postwhore.