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  #331  
Old 01-07-2011, 02:17 PM
Gregsimo Gregsimo is offline
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1/7/2011

I've decided to stop doing Starting strength and go straight into the non linear split i ran this time last year. My reasons being, my recovery is currently poor as my job is physical in nature and training 3 compound lifts 3 times a week is killing me. Also OH press and squats were feeling very heavy and i think i need some assistance work and DE work to bring my lagging Hams and Tri's upto strength. It worked well for me in the past and my strength gains surpassed anything i achieved from starting strength. My main goals are also to gain some size so introducing hypertrophy workouts makes sense.
Bench hypertrophy workout to follow later tonight.
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  #332  
Old 01-07-2011, 11:21 PM
Gregsimo Gregsimo is offline
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1/7/2011
Non-linear Split Workout 1
Hypertrophy Bench

Bench
110x9x3

Incline Bench
99x8x2
99x7

Dips
BWx7
BWx5x2

Took things nice and easy on flat bench today just to ease into things. Incline felt heavy but i havent done it in a long time so i half expected that.
Hypertrophy squats tomorrow.
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  #333  
Old 01-08-2011, 04:28 PM
Gregsimo Gregsimo is offline
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1/8/2011
Non linear split workout 2
Hypertrophy squat

Squats
165x8
165x7
154x8

Leg extentions
80x9x3 3 second eccentric

Romanian Deadlifts
110x10
110x9
110x8

Nice workout today, took it easy on squats as its my first workout above 5 reps in a very long time, extentions and RDL's felt nice. No calves or DE deads today, i'll add them in next cycle once im used to the higher volume.
Hypertrophy shoulders tomorrow then 2 days rest.

Bodyweight: 154.0lbs (lower due to poor diet the past 7 days)
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  #334  
Old 01-09-2011, 11:35 PM
Gregsimo Gregsimo is offline
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1/9/2011

No workout today, decided to push it back to mon 10th, firstly to rest after 2 days lifting and also to fit in with my working hours.
Diet is much better today, managed 5 good meals and ive changed my whey protein from MP max total whey, to Impact whey protein by myprotein.co.uk. It's cheaper and i havent suffered any bloating so far after 3 days of taking it, i suffered terrible on the old stuff. Next week i'll be loading up on creatine.
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  #335  
Old 01-13-2011, 03:31 PM
Gregsimo Gregsimo is offline
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1/13/2011
Non linear split workout 3
Deadlift and hypertrophy military

Deadlift
220x7
231x6

Seated Military
77x10
77x7
71.5x7

Pullups
Wide grip - BWx5
Shoulder - BWx5
Chin up - BWx4

Upright Rows
60x11
60x9
60x8

Having not done a workout for 5 days i combined my shoulder and DL workouts to get the ball rolling again. Low volume, to the point and hopefully i can get more workouts in over the coming weeks.
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  #336  
Old 01-16-2011, 09:12 PM
Gregsimo Gregsimo is offline
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1/15/2011
non linear split workout 4

DE squats + bench press

DE box squats
110x3x8 (~45%of 1RM)

DE Bench press
77x3x8 (~45%of 1RM)

Got in, lifted explosively then got out. Heavy days coming up this week starting with Bench press on monday.
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  #337  
Old 01-17-2011, 07:09 PM
Gregsimo Gregsimo is offline
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1/17/2010
Workout 5
Heavy Bench

Bench Press
143x5
143x4
154x2


Incline Db Press
35'sx8
40'sx5x2
40'sx4

Dips
BWx9
+11lbsx4
+5.5lbsx4

Flat felt nice today, really solid setup and execution which is more my focus at the min, what im lifting i know will come good weeks/months down the line. Was p***ed off today though, couldnt get on the incline station as 2 morons spent their entire workout on it, after 10 mins waiting i just grabbed some Db's and went for it.
Made a mistake on dips, never expected to get 9 with my BW and so should have put weight on the first set, then i overshot the weight on sets 2+3 (aim of 5-7 ish reps), then i was too beat to even do a good final 4th set so called it a day.
Heavy squat tomorrow :s
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  #338  
Old 01-18-2011, 04:02 PM
Gregsimo Gregsimo is offline
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Day 11. non linear split
Heavy Squats. 1/18/2011

Squats
198x5
198x5
198x4

Leg Extentions
90x9
90x8
90x8

RDL
121x10
121x9
121x9

Occluded standing Calf raises
45x27
45x18
45x13
45x11

Solid stuff today, didnt hit my target of 198x5x3 but was very close and i progressed from my last workout, form felt much improved and with beginning to box squat on DE days im confident this will get better week on week.
The assistance work felt solid, especially RDL.
Day off tomorrow. Thurs 20th - Heavy Military
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Last edited by Gregsimo; 01-18-2011 at 06:22 PM.
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  #339  
Old 01-18-2011, 05:05 PM
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Commander Commander is offline
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I love your status.
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #340  
Old 01-18-2011, 06:19 PM
Gregsimo Gregsimo is offline
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Quote:
Originally Posted by Commander View Post
I love your status.
Its so true, ive seen guys doing decline bench press on the safety bars despite the gym having a decline bench press which is just collecting dust. Most people use it for behind the back dips and get annoyed if you ask to hop on it with them but begin to load up the bar and squat.
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