Uglok's Regime of Pain.

Leaving for gym now... hunger from increased workouts hasn't increased yet, but been forcing meals down my throat anyway (expect to put on a couple lbs of fat by the end of this 6wks as well as muscle, but I lost several lbs from all the cardio over last few weeks anyway!). Hasn't been easy but in the first 8hrs or so of being awake today I managed to shove the best part of 1500+Kcal/80+g protein down me. Time to go show the power rack who's boss.

Edit:

Well, that was interesting. Got to the gym, warmed up with a set of clean + press - 35kgx10. Then a set of squats, 60kg x10, then a further set of squats 100kg x5. My boxers started ripping during the first set and I actually turned around and asked a guy to check see if it was my shorts that had ripped. First time that's happened to me (was wearing sturdy rugby shorts though, so OK!). By the end of the second set, they had ripped into 2 all down the back. Nevermind.

I was racking up the planned 82.5kg when I realised all the 1.25kg plates had been removed from the gym. I looked high and low for them, but couldn't find any. So I figured hell with it and did 20x 85kg squats - and it was hard! Last few reps painful, but mentally the easiest because you think "i'm over the hill now, what's 2-3 more when i've done 17!?"

Anyway, I did my military presses and was racking up my bent over rows when I realised it was stupid to be screwed about by the gym I pay to go to, so went to reception and asked for the 1.25kg plates. They were very helpful and promptly got them from whereever the hell they were - they said the plates were removed because they didn't think anyone ever used them! Well, they do now.

Continued workout as planned. Military presses felt good today. On the 7th rep of the 2nd set of deadlifts, I had to put the weight down and change grip to alternating. I had to rest breifly during the upright rows at rep 10 in set 1, and reps 6, 9 and 11 in set 2. Still, that's more without the rest than last time, so i'm happy with it.

I'm now eating a moderate portion of pasta with a largish chicken drumstick (~90g Carbs, ~25-30g protein) as I have Kung Fu (intermediate class) in... an hour and a half! Yes, gym session was a wee bit later than intended lol.

Anyway, Friday's routine. Again, modifications in bold. I'm not putting the squatting as a modification because i'll stick with the originally planned 85kg.

 - 20x Squat 85kg
 - 20x Pullovers 12.5kg
 - 12x Military press 40kg x2
 - 10x Bent rows 42.5kg x3
 - 10x Stiff legged deadlift 80kg x2
 - 10x Bench Press 65kg x3
 - 12x Vertical rows 35kg x2
 - 10x Squat 85kg

I'm also considering a small workout session immediately after my Saturday's Kung Fu for my arms, because I believe they are a limiting factor in a few of the exercises as far as fatigue goes - especially grip. It will be only about 20-30mins of dips, curls, reverse curls and french presses, perhaps with some hanging barbell/from pullup bar. Thoughts on this anyone??

Today I walked around 6miles and did 6 sets of pullups (2x normal, 2 palm in, 2 chins) and 2 sets of tricep dips. I have the feeling I did slightly more reps of both compared to Tuesday, which is always good. Done ~30 crunches, most weighted, 20 side crunches followed by a couple of plank variations with hands forward of shoulders to increase intensity plus 40 sloooooow reverse crunches (burnt pleasantly). Haven't done lower leg work (oops!) but will do tomorrow as not up to much in the evening; quite tired now. My sleeping patterns have returned to a better state and i'm getting a solid 7-8hrs minimum a night again, which is very refreshing!

Nutrition going well, starting to feel some hunger at least; currently drinking my pre-bedtime pint of milk. Yum.

Been thinking about long term goals lately. Basically I want to become competent with my bodyweight and the best ways I can think of to really show this is to work towards the following: full depth pistils; one arm chin-up (a very difficult move); one arm pushup (full depth). Of these, I feel that the pushup would be easiest for me to build up to, the chin-up is the one I want most and the pistils the one I will likely get first!

I'm considering a hardcore full depth squatting (below thigh-parallel)/single leg squatting cycle after my current cycle; the goal of 150kg seems unattainable within the next couple months, but this should be another step towards it. Still - time will tell. Recently found this article:
http://www.exrx.net/Questions/FullSquatHipFlex.html
On squatting flexibility that seems very valuable, because although i'm flexible enough to remain safe, I reckon working on it further may improve my squat. We'll see.

mate your routine is unreaaaal! its really interesting just reading your workouts..there like nothing i've seen before. its so clever how you have developed it. fairplay man

what exactly is this system based on. do you spend 4-6 weeks on power and then 4-6 weeks on strength and then endurance? or do you just keep changing it every 4-6 weeks in general?

My current workout is based upon this article here:
http://www.bodybuilding.com/fun/irontamer5.htm

Which I came across some time ago. I've only loosely based it upon this, and shaked it up to suit me better. I also started with ~5-10kg less squatting weight than suggested because gains are good; but too fast either means you're in line for an injury or you're doing something wrong.

I'll do this for the remaining 5 weeks, then I think switch up to another strength cycle (probably along the lines of the 5x5 suggested in the article, but with a split routine instead of full body; very much low reps in contrast to the high reps i'm currently doing!) - and do that for 4 weeks (ready for a new year of kung fu to kick off!). Following that, i'll take a 3-4wk break from heavy gyming and [hopefully] start running, general endurance and plyometrics. Then back to the strength. At some point I wish to do Scooby's advanced program for 4-6wks to see how well it works for me; so likey will squeeze that in before Christmas.

And thanks goldie, that's really nice to hear! You should start one up just to keep track of your progress and keep your gains logged!!

Not at all. I think ideally you should change your routine from week to week, or every 2 weeks if you can! The first couple weeks are when you find the best stimulus for improvement (as you may have noticed from my past week lol, I doubt i'll be going up so smoothly in weeks 5 and 6!!); the only drawback is that you don't see any significant improvement easily unless you keep a good track on it (who remembers what they did in the gym 4 weeks ago on every exercise?). So it can be mentally tough. 2 weeks of [mainly endurance weights], 2 weeks of [mainly strength weights] and then 2 weeks of [mainly strength-mass combo weights] sounds really good! It'll keep you well rounded and improving in all areas slowly (hopefully) without adapting and stopping gains.

It's similar to crossfit's view of weight training; except they shake things up near enough daily!

Thanks, Ug! +Karma!

And yes, I do keep close track of what I lift; I have a printed-out plan, that I pencil in alterations at the end of each workout, and I keep them so I can look back and see what I did before.