Haider's Training Journal

[haider]

hey gays,
Finallly decided I was gonna log my workouts on getbig. I'm not gonna lie...I'm already dreading the grilling and "monster" comments that are abt to come this way. I've been at it(working out) seriously since April last year, though I've been messing around with weights(was restricted to machines though) since summer 2004. I started out at bodyweight of 119 pounds(2004) and now stand at a pretty solid 170 lbs at 5'6"(maybe closer to 5'7'' now).    
     Early when I stared working out I read up on max-ot and followed that program like a brainwashed child..a good program though it contains some serious flaws. Next up was HST, quite a contrast to max-ot, which gave me some very good results. At around this time I was convinced of the high frequency, progressive and non-failure style of training, which I have kept up to this day with pretty good results. For example, march of last year I was squatting 185 for a hard 5 reps, but now I do 100+ pounds more than that for the same number of reps. This despite the leg injury that put me out for a couple of months in that time period.

  (Read this if you're gonna skip the above)
   The style of training I follow may seem unconventional and even crazy to some people, but they maybe ignorant of the fact that this is the way bodybuilders used to train back in the day. Similar principles are also used by powerlifters very successfully. Personally, I just love to train and try to increase the loads I'm lifting from workout to workout. My diet is just like any normal human being, save for more frequent and loaded up meals. No drugs, supplements...nothing. Next I'll post up my training routine and go from there.

[haider]

Right now I'm on an upper/lower routine that I've been on for a month. It is a modified version of the "Westside for skinny bastards" routine, which you can read about if u do a search on t-nation.com.The strength gains have been steady, and also exceptional in some cases.

The layout:
Day 1- Upper ME*
Day 2- Rest/cardio
Day 3- Lower ME
Day 4- Rest/cardio
Day 5- Upper RE* / Hypertrophy / Speed** day
Day 6- Rest
Day 7- Rest
Day 8- Lower RE / Hypertrophy / Speed day / Deadlift day

*ME = Max effort (3-5 rep max)
  RE = Repetition effort

** Speed movements are done for Sqts and Bench press to improve explosiveness; 55% of 1 rm done for multiple sets of 3 as explosively as possible.

Upper ME movement: Decline bench press.
Lower ME movement: Parallel Squats (a little wider than shoulder width).
Deadlift movement: Regular Floor Deadlifts.

The ME movements are rotated frequently (or as frequently as possible) to prevent CNS fatigue. When training a movement very heavy, you are bound to stall on it in a few weeks. It is impossible to keep improving on it, especially if its trained with singles and doubles. Hence the rotation of the ME movements.

[haider]

The expanded layout (rest periods included):

Exercise ( rest period ): sets x reps

Upper ME:
Decline Bench Press(as needed): Ramp upto 5 rep max
Rev-grip Pendaly* Rows(2:30 rest): 3 x 6-8
Low-Incline Db Press(2:00 rest): 3 x 6-8
Bent-over Db Rows(2:00 rest): 2 x 10-12
OH Db Extensions <alternatted with> Preacher Curls (1:00 rest): 2 x 10-12
Rear Laterals(1:30 rest): 3 x 10-12


Lower ME:
Parallel Squats(as needed): Ramp up to 5 rep max
ATG** Pause Squats: 1 x 12-15
Good Mornings(2:00): 3 x 6-8
Leg Extensions(1:00): 3 x 12-15
Standing Calf Raises(2:00): 3 x 6-8
Ab Circuit: 3-4 select ab exercises done without rest
Grip/Forearm training: BTB forearm curls / Rev. grip Curls


Upper RE:
Speed Decline Bench(00:40): 6-8 sets of 3 reps
Bradford Presses***(2:30): 3 x 6-8
A-Trainer**** Flies(1:00): 3 x 10
Incline Bench(1:30): 3 x 8
Wide-grip Pullups <supersetted with> Db Pullovers(2:30): 3 x 4-6 <ss> 2 x 12
Tricep Dips <alternatted with> Alt. Db Curls (1:30): 3 x 5-7  <alt w/> 3 x 6-8
Side Laterals(1:00): 2-3 x 15-20


Lower RE:
Speed Squats(00:40): 6-8 sets of 3 reps
Full Floor Deadlifts(as needed): Ramp upto 5 rm
Full Front Squats(2:30): 3 x 6-8
Lying Leg Curls(1:30): 3 x 10
Seated Calf Raises(1:00): 3 x 15
Leg lifts(1:30): 3 x 8-12

*Pendaly Rows- back kept at 90 degree angle throughout.
**ATG = Ass to Grass
***Bradford Presses- alternating BTN press and military press (below chin)
****A-trainer flies- Strict cable flies with a supinated grip.

[haider]

I've had one workout this week on tuesday-

Tuesday, Dec 26
Upper RE:
Speed Decline Bench(00:40):
6 sets of 3 w/ 135
Bradford Presses(2:30):    (new movement)
80 x 8
100 x 7
120 x 8
115 x 8
110 x 8
A-Trainer Flies(1:00):  (One arm at a time)
10 x 10
10 x 10
10 x 10
Wide-grip Incline Bench w/ pause(1:30):   (new)
115 x 8
115 x 10 (did 2 more reps cuz I rested mroe than 1:30)
120 x 7
Wide-grip Pullups <supersetted with> Db Pullovers(2:30):
BW+55 x 5 <ss> --
BW+55 x 5 <ss> 55 x 12
BW x 17 <ss> 55 x 12
Tricep Dips <alternatted with> Alt. Db Curls (1:30):
BW+55 x 7  <alt w/> 45's x 8
BW+55 x 6  <alt w/> 40's x 8
BW+35 x 7  <alt w/> 40's x 8
Side Laterals(1:00):
20's x 20
20's x 20

[Overload]

Interesting at best...

why do you do decline instead of flat bench?

you have a good layout with alot of good exercises you don't see everyday...

which guys trained like this back in the day?

[haider]

Interesting at best...

why do you do decline instead of flat bench?

you have a good layout with alot of good exercises you don't see everyday...

which guys trained like this back in the day?

Thanks for the compliment. When I say older bb'ers trained like this back in the day, I mean they used to hit each muscle group 2-3 times a week atleast... a bb'er would train with much more volume than what is being used in my routine I would think... I chose decline instead of flat because I used flat as my pressing movement for the HST cycle I did right before I started this routine. Besides just getting sick of doing flat bench, I was really starting to stall on it so I made the switch.

[Overload]

Sounds good...

i've done something similar a few years ago. i made very good gains with the protocol. i might try to find the layout again and give it another go.

I really like how you change up loads and reps...good stuff.

[figgs]

Very well done! And you follow a very strange routine, I think. I actually considered doing a similar routine once but never followed through. Now I've learned from you that maybe I should have tried that routine out! hehehe

Keep it up!

[davie]

Very well done! And you follow a very strange routine, I think. I actually considered doing a similar routine once but never followed through. Now I've learned from you that maybe I should have tried that routine out! hehehe

Keep it up!

Dont tell me ur quitting figgs, and going back to the dark side lol.

ONly messing mate, good work haider. keep it up and keep updating!!

davie

[figgs]

Dont tell me ur quitting figgs, and going back to the dark side lol.

ONly messing mate, good work haider. keep it up and keep updating!!

davie

hahaha NEVER!!!

[Your MAAAAaaaa]

Haider thats good but overcomplicated imo, however if it works great!

Never got on with HST the strain on back was real bad although I was doing really well until I injured.

Good luck


ta ta

[haider]

wow, thanks for the comments guys, keep them coming. Your maa, I thought someone would say that my routine seems complicated. I think at the surface it may seem so, especially with the lengthy explanations and such, but really it is pretty simple and so is the exercise selection.

Now on with the workouts:

Wednesday, Dec 27th: Ping pong and cardio. 30 minutes of "intense" ping pong followed by a mile run on the rack which took me approximately 8 minutes. Nothing impressive, just getting started on the cardio back up again.

Thursday, Dec 28th:
Lower RE:
Speed Squats(00:40):
 6 sets of 3 w/ 185
Full Floor Deadlifts(as needed)*:
165 x 5 (double overhand grip)
225 x 5 (double overhand grip)
275 x 5 (double overhand grip)
330 x 5 (over-under grip)
385 x 5 (over-under grip)   (10 lb PR)
315 x 5 (over-under grip).... cool down
Full Front Squats(2:30):
200 x 8   (5 lb PR)
190 x 8
180 x 8       
Seated Calf Raises(1:00):      (new)
50 x 15
50 x 15
50 x 15  burrrrrn
Leg lifts(1:30):
BW+15 x 10
BW+15 x 8
BW+10 x 12    ("volume" PR)
Lying Leg Curls(1:30):      (new)
95 x 10
95 x 10
95 x 10  (this one with only 60 sec rest)

*Deadlifts are completely reset for each rep.

Was real fired up to get the 385 x 5 PR with the deadlifts. By far the hardest and most tiring set of deadlifts I have ever done. Looking forward to adding another 20 lbs to my 5 rm to put it at 405(previous best at 405 was a double). Front Squats were a bitch... got real winded on those, and hated every single set..but you gotta do it!  The rest of the workout was pretty mucha  cool down compared to what I had already done. The only problem faced there was this moron who wouldnt let me complete my last set of leg curls while I was doing the set!! Dumbfvck.

[haider]

Last workout of the week- Alternated my main exercises to save time cause I had to go to an Eid party, that I was late to anyway cuz of the workout. Didn't alternate the arm exercise cause someone was on the preacher curl already. Triceps were real weak yesterday for wahtever reason, think I may do them after preacher curls or move them on leg day altogether. 

Saturday, Dec 30th:
Upper ME:
Decline Bench Press <alternated with> Rev-grip Pendaly Rows (2:00):
95 x 5  <alt w/>  95 x 8
115 x 5  <alt w/>  150 x 8
150 x 5  <alt w/>  150 x 8
180 x 5  <alt w/>  150 x 8  (5 lb PR)
210 x 5  (5 lb PR)  <alt w/>  -------

Low-Incline Db Press <alternated with> Bent-over 1-arm Db Rows (2:00):
75's x 8  <alt w/>  90's x 12
75's x 8  <alt w/>  90's x 12
75's x 8  (5 lb PR)<alt w/>  ---------

OH Db Extensions (1:30):
60 x 9    (-2 reps)
60 x 8
55 x 7     BALLS   

Preacher Curls (1:30):
60 x 12  (1 rep PR)
58 x 6 -DS- 48 x 3 -DS- 28 x 3

Rear Laterals <alternated w/> Side Laterals (1:30):
45's x 10  <alt w/>  30's x 10
45's x 10  <alt w/>  30's x 10
45's x 10  (5 lb PR) <alt w/>  35's x 8   (someone took the 30's)

[alexxx]

Interesting approach to training. I would like to encourage you to post before and after pics to keep track of progress.

[haider]

Thank you for the comment and suggestion alexxx. I have a few pics stored, I'm just waiting to grow a 3rd testicle to post them on getbig.

Lower ME:
Standing Smith-machine Calf Raises*(2:00):    (new)   
135 x 8
145 x 8
155 x 8
160 x 6
Parallel Squats(as needed):
125 x 5
170 x 5
215 x 5
260 x 3
305 x 5      Another 10 lb PR...3 weeks in a row now 
ATG Pause Squats:
190 x 11
Good Mornings(2:00):
205 x 8
215 x 8... easy 5 lb PR
Leg Extensions(1:00):
85 x 15 (close stance)
85 x 15 (medium stance)
85 x 10 (wide stance) -DS- 70 x 5 -DS- 55 x 5 -DS- 40 x 5 -DS- 25 x 5 (all dropsets w/ medium stance)
Ab Circuit:
N/A
Grip/Forearm training:
N/A

*assuming the bar is 35 lb.

Tiring, tiring workout. Had to wait around forever for the squat rack to clear up, so I had to miss some exercises. Last rep on sqts may have been just a bit shy from being parallel, very close so I'm gonna call it a PR. 3 plates is gonna be very difficult so Im gonna have to psyche myself a little bit extra for that next week. I know that if can get myself to focus a little more I can definitely get the 315 x 5...hitting it for a single has been a goal for a long time and surprisingly it hasnt really hit me yet that Im going for a 5 rep max with it. Leg extensions were pretty intense, hit failure on them on the last set but I dont really give a shit. Quads are sore today, not super sore, but just right.

[davie]

Thank you for the comment and suggestion alexxx. I have a few pics stored, I'm just waiting to grow a 3rd testicle to post them on getbig.

Lower ME:
Standing Smith-machine Calf Raises*(2:00):    (new)   
135 x 8
145 x 8
155 x 8
160 x 6
Parallel Squats(as needed):
125 x 5
170 x 5
215 x 5
260 x 3
305 x 5      Another 10 lb PR...3 weeks in a row now 
ATG Pause Squats:
190 x 11
Good Mornings(2:00):
205 x 8
215 x 8... easy 5 lb PR
Leg Extensions(1:00):
85 x 15 (close stance)
85 x 15 (medium stance)
85 x 10 (wide stance) -DS- 70 x 5 -DS- 55 x 5 -DS- 40 x 5 -DS- 25 x 5 (all dropsets w/ medium stance)
Ab Circuit:
N/A
Grip/Forearm training:
N/A

*assuming the bar is 35 lb.

Tiring, tiring workout. Had to wait around forever for the squat rack to clear up, so I had to miss some exercises. Last rep on sqts may have been just a bit shy from being parallel, very close so I'm gonna call it a PR. 3 plates is gonna be very difficult so Im gonna have to psyche myself a little bit extra for that next week. I know that if can get myself to focus a little more I can definitely get the 315 x 5...hitting it for a single has been a goal for a long time and surprisingly it hasnt really hit me yet that Im going for a 5 rep max with it. Leg extensions were pretty intense, hit failure on them on the last set but I dont really give a shit. Quads are sore today, not super sore, but just right.

Good for u bro, as alexx said its an interesting way to train, but im glad  ur doing it as it offers others a chance to see of differing methods of weight lifting. Keep those numbers going up bro!!

Can i be stupid and ask why u do squats then ass to grass pause squats? And y only one set??

Im sure il have more questions but thats what i noticed 1st?!

davie

[haider]

Good for u bro, as alexx said its an interesting way to train, but im glad  ur doing it as it offers others a chance to see of differing methods of weight lifting. Keep those numbers going up bro!!

Can i be stupid and ask why u do squats then ass to grass pause squats? And y only one set??

Im sure il have more questions but thats what i noticed 1st?!

davie

Thanks dave. The ATG pause set can be looked as as a cool down/ back off set, or just to throw in a set beneficial for hypertrophy purposes. The pause set also has the advantage of training for "power out of the hole". So really there's only positive things about that set Only 1 set because IMO that's all the workload I can handle reasonably. A set of 12 after a heavy, heavy ass (for me) set is pretty draining.

[haider]

Thursday, Jan 4th
Upper RE:
Speed Decline Bench(00:40):
6-8 sets of 2-3 w/ 135
Bradford Presses(2:30):  (w/ thick bar) 
85 x 8
105 x 7
125 x 8   hard
120 x 7
115 x 6
A-Trainer Flies(1:00):  (One arm at a time)
15 x 10
15 x 8
10 x 7
Wide-grip Incline Bench w/ pause(1:30):   
120 x 8
120 x 8
120 x 8 (not full rep but very close)
Wide-grip Pullups <supersetted with> Db Pullovers(2:30):
BW+60 x 5 <ss> --
BW+60 x 5 <ss> 55 x 12
BW+60 x 5 <ss> 55 x 12
BW x 15    <ss> 55 x 12  (very tiring)
Tricep Dips <alternatted with> Alt. Db Curls (1:30):
BW+60 x 7  <alt w/>  45's x 8
BW+60 x 6  <alt w/>  45's x 6
BW+60 x 5  <alt w/>  40's x 8

As usual my pressing sucks ass. I think it may have to do with the thick bar. For some reason they've changed over to thick bars from the usual olympic bars for like a year now.. there's only one oly bar left  I will definitely use that next time and see if it helps. Decided to up the volume on pullups and did an extra set of 5 while keeping the last burn set. Lats were fried after this, and forearms were super pumped! I had to wait a couple min before I was able to do dips because of this. Very tiring workout. Almost time to switch some exercises... I'm feeling the overtraining seeping in!

[haider]

Saturday, Jan 6th:
Lower RE:
Full Floor Deadlifts(as needed)*:   Thick bar
175 x 5 (double overhand grip)
225 x 5 (double overhand grip)
285 x 5 (double overhand grip)
340 x 5 (over-under grip)
395 x 4 (over-under grip)   
Speed Squats(00:40):
 8 sets of 3 w/ 185-195
Full Front Squats(2:30):     Oly Bar
135 x 8- acclimation
185 x 5- acclimation
205 x 7
115 x 20    too easy
Seated Calf Raises(1:00):
55 x 15
55 x 15
55 x 13  burrrrrn
Leg lifts(1:30):
N/A
Lying Leg Curls(1:30):      (new)
100 x 10
100 x 10
100 x 10  (this one with only 60 sec rest)

*Deadlifts are completely reset for each rep.

Couldnt get leg lifts in and had to finish my last set of leg curls early again cuz I ran out of time. I think I'm done setting PR's on deadlifts now I think I've already put on 20+ pounds to my deadlift since I started on this routine. The goal of 405 x 5 right now is just too unreasonable...maybe in 1-2 months. I think I have it in me to deadlift 3x bodyweight(ultimate goal), but for that I'll have to train singles and doubles.

Any suggestions for a replacement for deadlift ME movement will be appreciatted. Or any critique of the program.

[Hedgehog]

haider, two things you may want to take into consideration:

Westside Barbell Club uses steroids, ie when applying Westside training, one should at least consider looking on the volume of sets.

The minimal rest between sets are hogwash. You want to recruit the strongest muscle fibers, google for "Henneman's Principle" if you want to study it more, and they need the longest recovery time, a muscle fiber can't work partially, it either works 100%, or it doesn't.

So a long rest between sets is, IMO, nothing wrong. It's good.

Two things you may want to consider.

-Hedge

[davie]

hey bro, another question (i told u id have more lol), y bradford presses (which im taking are 1 rep of Press behind neck, followed by rep of military press etc etc)??
They seem interesting!!

davie

[haider]

haider, two things you may want to take into consideration:

Westside Barbell Club uses steroids, ie when applying Westside training, one should at least consider looking on the volume of sets.

The minimal rest between sets are hogwash. You want to recruit the strongest muscle fibers, google for "Henneman's Principle" if you want to study it more, and they need the longest recovery time, a muscle fiber can't work partially, it either works 100%, or it doesn't.

So a long rest between sets is, IMO, nothing wrong. It's good.

Two things you may want to consider.

-Hedge

Thanks for your comments hedge. I think you may have mistaken this with a purely strength routine, or something along those lines. I enjoy lifting heavy weights but also like bodybuilding exercises and methods. Conjugated periodisation if you will. You're wrong to assume that this is a westside template, though it is similar in that I have ME and RE days while rotating exercises frequently. This is a "westisde for skinny bastards" template(by defranco) which is an improvisation of the westside template to help build strength and mass. Hence the shorter rests on some exercises, which I have read is beneficial for hypertrophy (it was a while ago, I can dig it up for you if you want). As for the exercises with 2:30 rest, that is so I can get those movements in within a reasonable amount of time in my workout. Though I am thinking about dropping this time limit on my ME days for db presses and db rows.

hey bro, another question (i told u id have more lol), y bradford presses (which im taking are 1 rep of Press behind neck, followed by rep of military press etc etc)??
They seem interesting!!

davie

Yes, I had to pick a pressing exercise for shoulders so thats the one I chose. No real reason to it, except that I watned to try something new. I like them, even though I can handle much mroe weight on regular militaries





and sorry gays, didnt update my last workout. It's too late right now so I'll get to it in the morning. Adios.

[haider]

Tuesday, Jan 9:
Upper ME:
Decline Bench Press <alternated with> Rev-grip Pendaly Rows (2:00):
95 x 5  <alt w/>  95 x 8
125 x 5  <alt w/>  155 x 8
160 x 5  <alt w/>  155 x 8
185 x 5  <alt w/>  155 x 8  (5 lb PR)
210 x 4  <alt w/>  -------

Low-Incline Db Press <alternated with> Bent-over 1-arm Db Rows (2:00):
80's x 8  <alt w/>  95's x 12
80's x 8  <alt w/>  95's x 12
80's x 6 (5 lb PR)<alt w/>  ---------

Straight-Bar Preacher Curls <supersetted with> Standing Barbell Curls (1:30):
65 x 12  (5 lb PR)  <ss> ---
65 x 6 <ss> 65 x 4
dropset: 35 x 4 <ss> 35 x 12      super pump

OH Db Extensions (1:30):
60 x 12   
60 x 12
55 x 12     YES    

Rear Laterals <alternated w/> Side Laterals (1:30):
N/A

Awesome. Satisfied with the way I ended the declines in the cycle, next up is either Flat Bench or Incline's. I think I may go with Incline's. Funny incident with the Db Inclines also. Without realising it, I picked up a 90 and an 80 for the first attempt at the set...  so I wasted some precious time resting up and resetting for the exercise A bit embarassing, but I got my goal of 8 reps so that's all that matters. On the same note, this is the fastest I have ever progressed with any db pressing movement. Good shit 

[davie]

Tuesday, Jan 9:
Upper ME:
Decline Bench Press <alternated with> Rev-grip Pendaly Rows (2:00):
95 x 5  <alt w/>  95 x 8
125 x 5  <alt w/>  155 x 8
160 x 5  <alt w/>  155 x 8
185 x 5  <alt w/>  155 x 8  (5 lb PR)
210 x 4  <alt w/>  -------

Low-Incline Db Press <alternated with> Bent-over 1-arm Db Rows (2:00):
80's x 8  <alt w/>  95's x 12
80's x 8  <alt w/>  95's x 12
80's x 6 (5 lb PR)<alt w/>  ---------

Straight-Bar Preacher Curls <supersetted with> Standing Barbell Curls (1:30):
65 x 12  (5 lb PR)  <ss> ---
65 x 6 <ss> 65 x 4
dropset: 35 x 4 <ss> 35 x 12      super pump

OH Db Extensions (1:30):
60 x 12   
60 x 12
55 x 12     YES    

Rear Laterals <alternated w/> Side Laterals (1:30):
N/A

Awesome. Satisfied with the way I ended the declines in the cycle, next up is either Flat Bench or Incline's. I think I may go with Incline's. Funny incident with the Db Inclines also. Without realising it, I picked up a 90 and an 80 for the first attempt at the set...  so I wasted some precious time resting up and resetting for the exercise A bit embarassing, but I got my goal of 8 reps so that's all that matters. On the same note, this is the fastest I have ever progressed with any db pressing movement. Good shit 

Good work bro, good to hear ur progressing.

Iv been trying to choose my 2 chest exercises recently, and at the mo im doing flat BB and incline DB, after i stall im going to do incline DB then low incline BB, as i think  low incline is a good exercise. Im only doing flat BB as i ahvnt done it in ages (preferring flat DB instead) so i wanna see how my weights have gone up.
Your exercises interest me, what are pendally rows??

davie

[haider]

Good work bro, good to hear ur progressing.

Iv been trying to choose my 2 chest exercises recently, and at the mo im doing flat BB and incline DB, after i stall im going to do incline DB then low incline BB, as i think  low incline is a good exercise. Im only doing flat BB as i ahvnt done it in ages (preferring flat DB instead) so i wanna see how my weights have gone up.
Your exercises interest me, what are pendally rows??

davie

Thanks for you comments and questions davie. In my last cycle I used Flat Bench and Dips for my chest exercises for HST. It worked well as I maanged to add some more thickness to the chest, espcially around the sternum. This was probably because of the addition of dips. My progression on flat bench stalled towards the end pretty badly, and I needed to change up exercises anyway, hence the switch to declines for this cycle.

Anyway, pendaly rows are a stricter type of Barbell Row performed with an arched back at a 90 degree angle to the floor. For each rep, the bar is set on the floor and the middle back allowed to round. The rep is then performed by explosively rowing to the stomach, arching the middle back simultaneously. It is usually performed with an overhand grip. I just chose to do with a reverse grip in this cycle to allow for some variation.