The tale of Joe Nobody

[joenobody]

Hey everybody...glad to be on board.

[lysimacus]

Welcome,

Tell us something about yourself.

[joenobody]

I'm basically a stuck in the middle powerlifter. I have better lifts than gym rats but not good enough to really do any damage competing. I read about training and talk to as many lifters as I can to put together what I think will be a good training program for me.

July 5, 2007
used the agility ladder, shadow boxed, and did some weight swings

[3speed]

Welcome aboard.

"Doing damage" is just a matter of sticking with it. Post up the details of your workouts. There are a few lifters here who know their stuff and will be glad to help out if you would like.

[lysimacus]

3speed is right on. I have been on this board for 4 months and the help I've got here has raised my numbers more quickly that I could have imagined. Lots of good lifters willing to give great advice. I know you will enjoy and benefit from your time here.

[toolpod]

Welcome to the club!

3speed speaks the truth! Good lifts and lifters take time to build. Some of the guys here count gym time in decades. Remember that ultimately, its not a race with others, you are competing against yourself first and foremost.

[joenobody]

squats-
135x5,225x3, 275x3,335x3, 375x1, 410x1, 425x1, 440x1
finished

[joenobody]

saturday july 7, 07
bench day ( shoulder)
face pulls- 3 sets
bnp- 65x10, 65x10, 95x5, 135x6, 135x6, 145x6, 155x5
side raise+oh machine press= 3-4x12
rear raise(cs)-15x12, 25x12, 25x12
seated db curl-30x8, 40x8, 40x8, 40x8
cable curl- 3 sets of 12
cable cross curls- 3x 12-20
db wrist curls

[3speed]

Off to a strong start Mr. Nobody. What is your bodyweight?

[dopar66]

Hey, Joe! Glad you are here. That's some mighty fine squattig for a guy who claims to do no damage.....

There are some great guys here for training tips. Keep on posting, learning, gaining, and posting (cough cough) so we can all share in your progress!

God Bless.
Doug P.

[joenobody]

Thanks.
I like to use a decent amount of volume in training.

-bench-triceps

5x5 close grip with 205 and then push downs.
today was a quick one, had somewhere to be.

[fatty]

Welcome aboard Joe, I wish you much success.

Fatty

[dopar66]

joenobody said:

Thanks.
I like to use a decent amount of volume in training.

-bench-triceps

5x5 close grip with 205 and then push downs.
today was a quick one, had somewhere to be.

5x5, you speak my language!!!! ;D

Up until three weeks ago I used a modified 5x5 (read: HEAVILY modified) Give this a go when you're in between meets and see if it works for you. Oh, here's a tip, my two cents is only worth two cents to me, so take that for what it's worth.....

Say your usual working weight for 5x5 is the 205 you mentioned. First working set, 175x5. Second set, 185x5. Third set, 215x5. Fourth set 205x5. Last set, if you can get 205x5 time to move up.

Those numbers aren't concrete, it's just an idea. The key is to maximize poundage on the third set, maybe even the fourth when you feel froggy, and then do a drop set or two with a pretty good percentage.

Hope you find at least a nugget in this somewhere!

God Bless.

[joenobody]

tuesday july 10, 07
back ext/ ab works 2x20
sumo dl- 225x3, 275x3, 315x3, 365x1, 405x1, 425x1 445x1
bb row- 185 5 sets of 10
seated calf- 3x 15

back to some volume in the next workout.

[dopar66]

JoeModest, it appears you do more damage than you give yourself credit for. NICE sumos, big guy! And THEN you do bb rows 185x5x10!!! SWEET!!!!!

Nice workout.

God Bless!

[joenobody]

My training is kinda...well, weird. You'll see what i mean im sure. I really need to go somewhere around 600, 400, 600 to be set. I appreciate the comments though.

morning-
face pulls- 3 sets
bench press- ring on ring- 135x8, 160x5, 190x4, 225x3, 225x3, 255x3, 255x3, 255x3, 240x3, 240x3, 240x3
flat db- 70 10 reps 3 set
finish

[dopar66]

That's not weird at all! 8x3 isn't necessarily way off the beaten path, triples is spoken fluently around here. Good mixup as well, going 225-255-240. That's the same philosophy I was trying to word out in that post way up yonder. ^^^^

Nice workout, Joe.

God Bless.

[joenobody]

face pulls- 3x12
pull down abs-2x10

high bar back squat- 135x5, 185x5, 225x5, 275x5, 285x5, 315x5, 315x4, 275x5
front squat- 135x5, 225x2, 225x2, 225x2, 225x2, 225x2, 225x2, 245x2, 245x2, 255x2
ghr- 2x12
abs- 3xwhatever
seated calf- 3x15

[joenobody]

afternoon
jerk from the rack- 90kg x2, 100kgx1, 115-miss. first tim ein a while doing these.

incline bp- shoulder width- 95x8, 135x8, 155x8, 170x5, 185x5x5
behind neck press- 95x8, 135x4 sets x 6 reps
cable upright rows/face pulls- 2x10
1 arm rear delt raise- 30x10, 40x10-12, 40x10-12
1 arm cable rear delt (standing)- 20x15, 30x12x 3 sets
finish
im gonna stretch some later, especially my shoulders

[dopar66]

2 outstanding workouts! Nice squatting, and the front squats are brutal! Definitely look out for your shoulders after that oly lifting! Ice never hurt a thing either.

God Bless!

[joenobody]

monday
late start
bn split jerk- 50kgx3, 60kgx3, 80x3, 90x1, 102x1, 112x1, 120x1
bp (chest)- ror- 135x8, 185x5, 225x3, 245x3x3, 225 3 sets of 8
incline flies 3x12 with 30
finish

[dopar66]

That's a fine looking workout for a late start! Pretty solid bench routine too! That 3x8 to finish is a killer, mighty fine work Joe!

God Bless!

[joenobody]

some past workouts-
cleans- 90kgx4- 100kgx3x3

deadlifts- off of 4" block- 365x8, 385x5, 385x5
rack pull, just below knee- 455x6
sldl- 225 3x12

close grips- i forget
push downs- i forget

some other ones and i forget,
today-
reverse band press- avg- 135x10, 225x5 225x5, 275x5, 315x5, 315x5, 335x5, 365x3x3 405- miss

flat bp- 225 2 sets of 8

steep incline db press- 40x12, 70x10, 70x10, 60x10, 60x10

rear delt db raise- 3 sets of 25

speed- (8)
RPE total- 6

[dopar66]

WOW! Nice pulling! Great cleans! (I hate 'em, but they're impressive!)

Nice shot with the 365x3x3, the 405 will still be there next time. Don't sweat it!

God Bless!