My 32nd birthday is coming up. I started working out on my 30th birthday and I had never trained with weight before.
I have done lots of different things. Some of them work, some don't and I learnt something out of it:
1)Stupid 2 sets of 12 routine at the gym
Why didn't it work? Poundage is too light.
2)5x5 with compound exercises
Why didn't it work? Poor forms.
3)Madcow 5x5 with Smith Machine
Why didn't it work? Missing too many workouts, poor forms and...Smith Machine
4)Chad Waterbury's Shoulder Routine (you can find it on www.chadwaterbury.com
It works. My shoulders have got bigger but it would be better if my poundage is higher and my poundage is higher.
5) Pavel’s 'Bear Routine’ from 'Power To The People'
Why didn't it work? A) Too early to do Volume work with a lame 100KG Deadlift PB. B) I misunderstood the routine and did as many sets of 5 I could do with 80%10RM. It should be 1x5 with 100%10RM and 90%10RM and as many sets of 5 I could do with 80%10RM. C) Poor form. D) Not eating enough
6) Pavel’s Delorme-inspired 6 weeks Hypertrophy cycle from 'Beyond Bodybuilding'
It works. Best gain I have had ever. It would be better if I EAT MORE and have more weight plates to do Deadlift.
So, now I know what SHOULD I do and how to do them. I just need to stop sleeping in and injuring myself.
Goals of the year:
55KG Overhead Press (Recent 1RM: 40KG), 150KGDeadlift (Recent 1RM: 120KG) and become a better fighter.
So, what have I been doing last two weeks?
I’ve been riding a lot from and started Programme Minimum (5mins of Turkish Get Up single and 12mins of Swings twice a week) last week.
I have some sort of problem with my neck (not related to any lifting or sport) I've done. Osteopath said it is just inflammation and will go away in 2-3weeks but it is not getting any better. I went to my Traditional Chinese Doctor and he found out right away that their something wrong with the natural curve of my spine near the neck. Taking some herbs to improve my blood circulation on that area and will get acupuncture on Friday.
He said I need to stop doing Turkish Get Up and Heavy Deadlift at the moment but Overhead Press is fine.
In the meantime, I will do Overhead Press (instead of TGU) and timed sets of Kettlebell Swings for workout and low volume heavy Deadlift on some off days.
'Practice does not make perfect. Only perfect Practice makes perfect' - Vince Lombardi