Robzilla's Log

Brief history: Played my last year of semi-pro football for the London Beefeaters(CJFL). I ended the season on a torn Meniscus in the left knee. I have been lifting seriouse for about 6 months, tried 5/3/1 and Westside Barbell. I am looking to compete in Bodybuiding in couple years and powerlifting next year.


Stats:
Height:5'9
Weight:265
Bench:340
Dead:435
Squat:410

LEG Day
Squats
bwx12/12
barx5
135x3
225x3
315x1
365x1
405xF
Leg Extensions
70x10
90x10
100x10
110x10
Leg curls
70x10
80x10
90x10
Hip stretch
Stair Master
5 minutes

Quote:

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Originally Posted by RobmoriPL

Brief history: Played my last year of semi-pro football for the London Beefeaters(CJFL). I ended the season on a torn Meniscus in the left knee. I have been lifting seriouse for about 6 months, tried 5/3/1 and Westside Barbell. I am looking to compete in Bodybuiding in couple years and powerlifting next year.


Stats:
Height:5'9
Weight:265
Bench:340
Dead:435
Squat:410

LEG Day
Squats
bwx12/12
barx5
135x3
225x3
315x1
365x1
405xF
Leg Extensions
70x10
90x10
100x10
110x10
Leg curls
70x10
80x10
90x10
Hip stretch
Stair Master
5 minutes

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How do you find that squat routine works for you? Do you have good size quads?

Quote:

---

Originally Posted by RobmoriPL

Brief history: Played my last year of semi-pro football for the London Beefeaters(CJFL). I ended the season on a torn Meniscus in the left knee. I have been lifting seriouse for about 6 months, tried 5/3/1 and Westside Barbell. I am looking to compete in Bodybuiding in couple years and powerlifting next year.


Stats:
Height:5'9
Weight:265
Bench:340
Dead:435
Squat:410

LEG Day
Squats
bwx12/12
barx5
135x3
225x3
315x1
365x1
405xF
Leg Extensions
70x10
90x10
100x10
110x10
Leg curls
70x10
80x10
90x10
Hip stretch
Stair Master
5 minutes

---

Welcome aboard bro. I just tore the medial portion of my left meniscus too. Actually it was in the first week of September. Likely complete tear. I've already seen a surgeon and he will be operating. I just started on the stationary bike today as I've gone from crutches to just a little limp in two weeks. Have you had surgery or will you be having it ? I'm obsessed with training legs and deadlifting and this is killing me mentally. I'm bugging everyone I can to get some anecdotal info and some feedback.

I know what you mean...I was so up set, I had a slight tear closer to the left side of the knee. I had rehab for a month then gave it up, once I was able to squat. It has been two weeks, since I left rehab. I also pulled 405 two days ago. just train Bench.

Quote:

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Originally Posted by scottlove

How do you find that squat routine works for you? Do you have good size quads?

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I did West side Barbell, and I really liked the heavy work.....I am doing a swap for heavy PR setting, to heavy singles to reps. Before I tore my left knee they were both at 28inch

Quote:

---

Originally Posted by RobmoriPL

I did West side Barbell, and I really liked the heavy work.....I am doing a swap for heavy PR setting, to heavy singles to reps. Before I tore my left knee they were both at 28inch

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I loved squatting heavy too, box squats with 5 plates/side, just couldn't get the real growth happening. I've taken some advice from Skailes on this site and went more into the 20 rep range (or more) and my quads are taking on a different shape and thickness. I hate not going to the max but I decided I needed some more growth and changed it up. My thighs are around 30" but I'm 6' tall so I need another good 5 or 6 inches to be noticeable.

Quote:

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Originally Posted by scottlove

I loved squatting heavy too, box squats with 5 plates/side, just couldn't get the real growth happening. I've taken some advice from Skailes on this site and went more into the 20 rep range (or more) and my quads are taking on a different shape and thickness. I hate not going to the max but I decided I needed some more growth and changed it up. My thighs are around 30" but I'm 6' tall so I need another good 5 or 6 inches to be noticeable.

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Yeah I really hate doing DE days it never crossed over.....

Chest day
Bench
barx12/12
135x3
225x3
Added Wraps-Pause Reps
275x1
Added Belt
315x1(spotter touched the bar so took off weight)
315x1(all ME)
Back Off
225x10
135x10
Incline Bench
barx12/12
135x3
225x3
275xF
225x3
Standing Curls
35x10/10/10
25x12/10/10
Tricep pull over(got no clue the name)
50x10
80x10
110x10/10/10/10
80x10/10/10
90x10/10/10
Rope pull Down
60x10/10/10
50x10/10/10
40x10/10/10
Rope pull up
40x10/10/10
50x10
BB Curl
40x10/10/10

Dead
barx12/12
135x3
225x3
315x1
Added Belt
405x2
405xF
Added Liquid Grip
405x2
405x2
BB Row
135x12/12/12
155x10/10/10
Cable Row
80x10/10/10
100x10/10/10
80x10/10/10
Bent Flys
25x10/10/10
30x5/5/5
25x10/10/10
Front Bar Raise
50x10/10/10
100x10/10/10
40x10/10/10
Side raise
25x10/10/10

Box Squats
135x10
225x10/10
225x10
225x5
225x5
225x2
Leg Extension
50x10
90x10/10
110x6/6
120x6/6
70x10/10
Leg Curls
60x10/10
80x10/10
100x6/6
120x6/6
60x12
Calf Raises
120x10/10
140x10/10
160x10/10
180x6
seated ABs
55x20/10/21
Stair Master
6 mins
Cardio
2 mins

Since I have new goals and Routines that will be going on, I guess I should start by breaking everything down for everyone. For Bench I will be looking to follow The Gorilla Method. For Squat I will be doing a 5x5 till the knee is 100%, then will give Smolov squatting a try. Dead lifts
I will be following a plan Steve, has used.

Benching week Goal's(all weeks are 3x3
week 1:275
week 2:280
week 3:285
week 4:290
week 5:295
week 6:300
week 7: Test 1 RM

Dead's
1) Deadlifts 6 sets x 3 reps with 65% of your one rep max.

Each week add 10 pounds. When you can't safely hit 3 reps on a set, drop it. Never perform a rep if your form starts to slip.

So let's say you start with 250 pounds on deadlifts and hit 6 sets x 3 reps. You add weight for 2 weeks, but when you get to 280 pounds the last set feels spotty and you are unable to hit 3 safe reps. Drop that set and continue adding weight.

You continue this pattern of adding a weekly weight, and dropping sets until you can perform only one set of 3 reps. At that point take a week break, come back and test your max.

Squat's: I will be starting at bar again

Week Break Down:
Mondays: Bench&Dead lift
Wednesday:Squat
Thursday: Dead lift& Bench
Sunday:Squat

Gorilla Bench: http://ironpupil.blogspot.ca/2012/10...h-program.html

Bench
barx12/12
135x3
225x3
275x3
275x3
275x3
Dead Lifts
barx10
135x3
225x3
6 sets of 3@260lbs
Close grip Incline
135x10/10
185x10/10
225x6
Pedlay Rows
barx10
4 sets of 10@135lbs
Pull Ups(wide)
160x10
150x10
140x6
130x5
Ab work

Bike 3 minutes
2x10 Heel Slides
2x5 wall squats
Squat
Warm up(box squats/only bar)
6 lvl box@ 3 sets of 10
5 lvl box@ 3 sets of 10
4 lvl box@ 3 sets of 10
Working set(free squats/Sumo)
95x5/5/5/5/5
Leg extension
80x10
100x10/10
120x5/5
140x5/5
Leg curl
80x10/10
100x10/10
Side Bends
35x10/10/10
Stair Master
4 minutes
Cardio
3 minutes @mph

Bench
barx10/10
135x3
225x10/10
225x5/5
135x10
Rack Pull
135x10
225x10
315x10
Power shrugs
135x10
225x10
315x8
Waist High Pulls
205lbs@8 singles

Notes: today was a short day, got off work to late

Bike
2 minutes
Heel slides 2x10
wall Squat
Squat
Warm up (box)
(6)2x10
(5)2x10
(4)1x10
Working set(Sumo)
105@5x5
Leg Extensions
40x10
100x10
120x10
100x10
80x10
Single Leg(Left)
40x10/10
50x5
Leg curls
60x10
100x10
80x12/12/10
60x5
Calf Raise
140x10
120x10
Stair Master
5 minutes

Monday

Bench
barx12/12
135x3
225x3
280@ 3 sets of 3
Dead Lift
barx10
135x3
225x3
275 by 6 sets of 3
Pedly Rows
4x10@155lbs
Standing Curls
40x10/8
35x5/5/5/5
10x10/10
JM Pressing
35x10/10
25x15/10
Shrugs
5 sets of 15 @135lbs
Front raises
4 sets of 10 @95lbs

Wall squats
Heel slides
Squat
barx10
135x5/5/5/5/5
Leg extensions
40x10
80x10
100x10/10
80x10
40x10

Note: At work did not feel good all day, had a massive headache but had to train. Also got side tracked but I helped a fellow Heavy lifter out.

Rack Pull
135x10
225x10
315x10
405x5
Power Shrugs
135x10
225x10
315x10
335x10
Bench
barx10/10
135x3
225x10
225x10
225x10
225x10
DB Incline
35x10
40x10
50x10/10
Seated curls
35x5/5/5/5
Tricep push downs
150x10/10/10
120x10/10
Pull up Machine
140x5
120x5
90x5
Dip Machine
130x10
120x10

Note: need week I move up to 235lbs for rep day, Chest was killed on today

Tentative Schedule for 2013

IPF
Toronto Super Show
Dates: May 31 to June 1 2013
Saturday May 31 Open Three Lift Classic and Equipped
Sunday June 1 Bench Only Classic and Equipped

UPA
Iron Battle on the Mississippi
July 20th& 21st, 2013
Dubuque, IA

SPF
Tri State Powerlifting and Bench Press Championship
April 06, 2013
Venue: Holiday Inn
Blytheville, Ar.

Note: after February I will be able to plan finances

Bike
Wall squats
heel slides
Squat
barx10
135x3
165x5
165x5
165x5
165x5
Leg extension
40x10
80x10
110x10/5
80x10
60x10
Left Leg Singles
50x10
60x10
Leg curl
40x10
80x10
100x10
70x10
hip work
stair master
5 mins
cardio
3 mins

Bench
barx10/10
135x3
225x3
285x3
285x3
285x3
Dead Lift
barx10
135x3
225x3
285x3
285x3
285x3
285x3
285x3
285x3
Pedly Rows
4 sets of 10@ 165lbs
Standing curls
40x10/8/7/5
30x6/10
Tri-extensions
30x10/10
Push Down
110x10
150x7/7
Front bar raise
80x10/10
90x10/10
Side Raise
30x5/5
2x5/5/10/7/5
Close Grip
135x15/10

Bike
wall squats
1x10
Heel slide
1x10
Squats
barx10
135x3/3
5x5@ 185lbs
Leg extensions
40x10
80x10
100x10
120x10
80x10
Left Leg singles
50x5
60x5
70x5
Leg curls
70x10
90x10
100x10
Hip work/Stretch
Stair Master
2 minutes
Jacob Ladder
3 minutes
Cardio
3 minutes

Note: When I get to 275lbs I am moving to 5x3 then at 350 I switch till 5 singles till I cant do it then Test Max then restart program at 65%