Robzilla's Log

[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

[scottlove]

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

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

[Hosehead]

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.

[RobmoriPL]

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.

[RobmoriPL]

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

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

[scottlove]

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

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.

[RobmoriPL]

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.

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

[RobmoriPL]

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

[RobmoriPL]

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

[RobmoriPL]

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