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Old 01-30-2007, 12:51 PM   #1
Jeff_Dale
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Increased strength and mass here I come:
Starting #'s
1x squat=216
1x press=125
x1 D.Lift=325
x1 bench=200
x1 row=150

Did 2 weeks of squat only incorporating WOD's too.
Now I am going to a strength regime only. I'm in the 3rd week now and will begin to push the envelope now as I will be going harder than ever before and lift more than I ever have before. I don't know if I can keep up with the programs pace but will tinker with it if I run into issues. I'm a bit nervous...

2007-29-1(week3day1)
5x5 squat 95,120,140,165,185(3525lbs)
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Old 01-30-2007, 01:06 PM   #2
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2007-01-30(rest)
2000m row
L-sit 10sec.x3
knees to elbows 10,7,8
vertical leap test=23" up from 18" 11/06
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Old 01-31-2007, 10:36 AM   #3
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2007-1-31(week3day2)
4x5 squats=95,115,140,140
5x5 press =70,80,95,110
4x5 DL =165,195,230,265

WARM UP-
2000m row

SQUATS- felt heavy on 5th rep of last two sets. Getting strange pin point pain in inner left knee at joint. Maybe knees are extending to far over toes? I can recreate pain with air squats when I push knees out too far. I'll try not pushing knees out so much and concentrate on keeping knees from extending over toes too much.

PRESS-felt fine- no issues

DL- got heavy on last set, switched to alternate grip for last 4 reps. feeling same pain in left knee during dl too, less apparent though.

Stretched the hamstrings afterwards. My lower back still wants to round a little at the bottom of the squat.
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Old 02-01-2007, 12:13 PM   #4
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RESTDAY
Worked on snatch, snatch catch, overhead squat, front squat and Sott's press form.

I created a .xls template for PM Mass regime. If you'd like a copy, send me a pm and the email address you'd like it sent to.
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Old 02-02-2007, 10:44 AM   #5
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**************DAY 1 OF PM MASS PROGRAM*************
WEEK1DAY1
warm up= 1k row and shoulder work with band.

FRONT SQUAT- Prescribed as 60% of clean. My clean is weak, 155. so that means I'm only supposed to front squat 95 lbs. That felt like a warm-up set, so I increased percentage to 70% which put me at 105 lbs.

STANDING PRESS-Prescribed as 60% of press. My 1RM press is 125, so that put me at 75 lbs. That felt light to but I went ahead and used that weight for all 6x6. Should I be struggling in the last set of the 6x6. I know I'm new to lifting but shouldn't I be lifting heavier if I wanna grow??

WEIGHTED CHINS-Prescribed as 60% of my 1RM weighted pull-up. My 1RM is 55, so that put me at 33 lbs. I can barely do 3, let alone 6x6. Decreased by 1/2 to 15 lbs and was able to kip the last set and finish. That percentage didn't seem to translate well to the chins.

ABS/BACK- Did hanging leg raises 12,12,12,9 and good mornings with 45lb plate 15,15,15,15. I need a GHD...
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Old 02-04-2007, 06:48 PM   #6
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SAT/SUN OFF DAYS
SAT-Did some snatch work and overhead squat stuff.
SUN-Took kid to park and did some pull-ups, single leg squats, dips, box type jumps 38", general monkeying around...While at the park I discovered I can dunk a tennis ball again, I haven't done that for atleast 10 years!! Vertical leap is about 26 inches and getting larger every month.
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Old 02-05-2007, 11:26 AM   #7
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Front Squat: 109 6 x 6
Standing Press: 75 6 x 6
Weighted Chins: 12.5 6 x 6
Abs-Back Circuit hanging leg raises 12,10 knees/elbows 10,8
good mornings/romanian DL 75lbs.
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Old 02-07-2007, 09:59 AM   #8
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WEEK1DAY3 07/02/07
1k row warm-up
Push Press: 94 6 X 6
L-pull-up: 15 6 X 6
Abs-Back Circuit
romanian dl (45lbs)25,25,25,25
hanging leg raises 12,12,11,8
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Old 02-09-2007, 09:51 AM   #9
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Week1Day5 07-02-09
Deadlift High-pull: 124 6X6

Push-Pull Circuit 5 pull-ups/10 ring push-ups 10 min.
lasted 3 rounds with ring push-ups then it was back to regular push-ups for the remainder of the rounds. Completed 11 rounds
55 pull-ups
30 ring push-ups
80 reg. push-ups

Abs-Back Circuit-hanging leg raises only, hamstrings or sore from doing romanian dl for back work. I did stretching instead of back work.
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Old 02-12-2007, 02:53 PM   #10
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WEEK2DAY1 MONDAY 07/02/12

Front Squat: 115 6 x 6
Standing Press: 80 6 x 6
Weighted Chins: 13lbs. 7,6,7,7,6,6
Abs-Back Circuit hanging leg raises,12,12,10,10
romanian DL 15,15,15,15
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