sorry for the lack of updates guys trained tuesday and havn't trained since. Been over worked this week and havn't had the desire to train. Plus had horrible beyond horrible alergies this week and just slept as soon as I got home.

Tried to train today but still so dehyrated I couldnt do anything.

Going back to Tonys routine on tuesday of this week. Then will probably miss a week of train doing to medical reasons. Then back on to tonys routine to prepare for september.

Stupid me thought I was smart enough to figure out my own routine. I am realising i am still to new at the sport.

It was good to see you today, sorry you weren't feeling up to training. Get some fluids into the body and some rest. You'll feel much better.

The original routine we made up for you was to help build a solid foundation to work from. Once that is established then we can start bringing in some of the other lifts.
Foundation work may take a while however helps quite a bit in the long run.

Planning on coming out Saturday? Gives you a chance to see a few of the guys that may do the Sept. Challenge.

Tony

Tony, I hope you don't mind, but I would like to let people on the forum know about some of the products I sell. Mark talking about being really dehydrated made me thing about it. I have an online business that carries a whole line of pharmaceutical grade vitamins and sports supplements. One of my favorite items is the Perfect Water. It is bonded with oxygen molecules and other minerals. If you ever see pro athletes sucking on an oxygen tank during games. All you have to do is drink the water and get the same effect. I will be competing on saturday and drinking plenty of it. I puts more oxygen in the blood stream keeping the muscles more active and fortified.Also increases mental focus and flexibility. I also carry a line of energy products I use on a daily basis. Any questions, feel free to ask. Again Tony, I hope you don't mind ,just trying to help out fellow athletes.

Dennis,

No problem. Feel free to post the info on the nutrition section of this forum.




Mark,

Hope the meds work out for you.



Tony

Well I am back. Med change is doing me quite well except for the now quite frequent trips to the bathroom and having to drink a lot of water.

Well heres the updates after talking with tony what would have been I believe 2-3 weeks ago I decided to go back to his set up for me but using variable rep ranges 10,5,3s to build up a base strength and endurance base strength. When I tried doing things on my own I just crashed and burned. Which is not good.

Did one workout in my basement just to get an estimate where my 10 rep millitary was at. Quite odd it was very low compared to my 1 rep max but who knows.

Today was my first day where I was in enough of a grove to do stuff, but as we just upped the med to its highest dose we will be using I was unable to drive for the day. After tommorow I should be back to normal

Todatys workout I wanted to do something so I did this. Will probably make it to the gym eaither tuesday or wendsday this week.
Heavy hamstring streches lying leg up and touching toes seated 3 sets of 10 seconds 10 seconds rest.

Abdominal circuit
Knee ins 25 reps
Bicycles outward 25 reps
bicycles inward 25 reps
Crunch frog 25 reps
Cross leg sit ups 25 reps
scissors 25 reps
Hip and ab raise 25 reps
Heels to heaven 25 reps
V up to roll up 25reps
Oblique v ups 25 reps a side

Mark

a mistake I made early on lifting (and arguably probably still make) is thinking there is a magical routine that will make you gain 50# on your DL, SQ, or OHP in 6 weeks. It doesn't exist. If it did, we would all be doing it.

Just stick with basic routines. Each day, week, month, etc., try to add weight. It doesn't matter if it is 5# or 1/4#. An increase is an increase.

All you can ask for is to keep progressing.

Sets of 5 will help you gain a solid base of strength.
Sets of 10 will work more on endurance.
Sets of 1-3 will help you to peak for a max.

Do squats, deadlift, strict press, push press or jerk, close grip bench press, and rows

For events do-farmers walks and holds, stones, yoke, sled drag, truck pull, and object carries (stone or keg)

nothing fancy

First real workout in weeks. Felt great to get in and bust it down. All the other workouts were just with lighter weights and done at home. The only thing I was able to bust hard was rows and curls as they're an easier movement for me which is why I am down to 3 reps this week next week I start again at 10.
My weights droped aprox 5% on every other lift.

Millitary press 2 min
100x5
115x5
135x5
145x3
This angered me quite much especially for having a 175 max.

Dumbell Rows 1 min
45x3
50x3
60x3
65x3
felt easy so i did one more set
70x3
still had more energy but cut it here

Dips 4 sets to failure about 5 reps a set 2 min

Hammer curls 1min
35x3
40x3
45x3

Abdominal circuit
Knee ins 25 reps
Bicycles outward 25 reps
bicycles inward 25 reps
Crunch frog 25 reps
Cross leg sit ups 25 reps
scissors 25 reps
Hip and ab raise 25 reps
Heels to heaven 25 reps
V up to roll up 25reps
Oblique v ups 25 reps a side

Not happy with today but havnt really done anything but rows and curls for 3 weeks so there is obviously some reason to have a weight drop.
I just hope I dont have to take anymore time off this year. After taking a lot of time off after my ex girlfriend left me and having so many med changes I cant afford it.

Doc estimates another 7-14 days before I stop feeling so sick. I vomit at least 2-3 from such severe nausea. I am sure this will go away as she is saying this usually always happens when I go on new medication. So I should be back to the great swing of things by next 2 weeks. But I will say this, this is the best medication I have ever had. So I should be back to events soon.

A friend of mine the female powerlifter/strongwoman is asking me to do a push/pull meet with her at the end of july. It is unsactioned and just a fun meet and I am debating it. More than likely I will do it providing school is good and am I not feeling ill.

Well enough of that here is the workout.

Floor press with a 2 second pause. 2 minute rest 3 minute on last set
155x5
185x5
200x5
225x6

Rows dumbell 1 minute rest usually 2 min
40x10
45x10
50x5
did 60 for 3 last time with a 2 minute rest but started with 30 and did 30,40,50,60

Incline bench 3 holes showng on bench 2 minutes
40x5
50x5
55x5
60x9

Hammer curls 1 minute
30x10
35x5

stretching.

Back in full swing. Just waiting to get aproval from the doc to travel more than an hour away so that I can start training events again. Joys of new medication.

Here was today. Also discovered that I have a problem with sort of endurance over a single. after a single my strength drops off exponentially. Its like 70% of my 1 rep is for 5 reps when it should be 85%.

Power cleans 2 minutes 3 minutes last 3 sets
140x1
165x1
185x1
205x1
210x1
215xmiss

Squat 4 minutes rest
190x5
215x5
240x2,1
270x2

Calf raises 155 3 sets of 15 30 rest

leg curls 4 sets

hamstring stretches.

not many people can get 85% of their 1RM for 5

If you have been mainly working singles, that is why your endurance is not where you want it. It will increase quickly though

(this was copied from another post)

Mark,

Okay, here is the deal...stay away from maxing out.
Don't bother with the max/ rep calculator. Throw it out.

Read this very carefully..........use weights that will allow you to hit the rep ranges. If that means you need to lighten the wts versus what the max/ rep calculator states, so be it.
Most likely your muscular endurance sucks due to maxing out all the time.
----------------------------------------------------------------------------------------------

Everything Craig wrote is dead-on. It's been what I've been telling you all along.
For the next couple of weeks I don't want to see you going under 5 reps on anything (power cleans no less than 3 reps). Forget about the 10/ 5/ 3 rotation right now.

If the wt is too heavy and your not able to make the reps...lighten it.

THIS IS THE TIME TO BUILD A FOUNDATION AND PERFECT TECHNIQUE.

This is what I want to see.
1. keep it simple.
2. No less that 5 reps on anything (power cleans no less than 3
3. If the wt is too heavy, lighten the wt.
4. Just do regular reps....NO pauses, no bands or chains, no reps off pins, No bottom position lifts. JUST REGULAR REPS. Pllllleeeeaaase.