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Leeman
07-31-2007, 10:39 AM
Hello my Im 16 years old been lifting since May,9,2005

Starting stats
Bench 105
Squat didnt test
Deadlift 300

Best lifts in the past
bench 315x5 witha bounce
Box squat 500x7 would have hit 600 If I tryed.
Deadlift barley missed 600 with wrist wraps an belt, but this was before I got my box squat up so high.

I recently injured my self, squating pulled or torn groin muscle. So my deadlift and squat are jack **** at the moment.

I weigh around 260
Im 6ft1
Right atm 18.5 Left 17.75... yeah
Legs dunno smaller because havent been squating
Calves small as hell.

Bodyfat was around 20 when I was 260 but now that I cant do legs worth **** my muscle will be going down so not sure any more.

I kept a training log for about a year on T-nation

In that time went from
Bench 210
Squat 250
Deadlift350

To what my numbers are now, so hopeing I can keep that going here. Im starting the log here because the moderators pissed me off over there and I realy dont need the ****.

GOALS:
Pause bench 405-425 Raw in under 30weeks.
Get back to squating
Get back to deadlifting.






Todays workout.
Dumbell seated shoulder press:
20'sx20
70'sx5
80'sx5
100'sx4 1rep PR

Close grip bench on a bench Im not used to without a lift off or spotter so it was ****.
135x5
225x5
255x3
275x1 left my belt sittin on one side of the bar on accident so I just rakced it probably would have hit 2
225x7

elbows out dumbell extensions
20x10
40x10
50x6 PR I think.

Pushdown
Stackx18
2x20 light weight

Dumbell curls
25'sx10
40'sx10
50'sx10

Im currently trying to drop a couple lbs of fat in the next 3 weeks for school and I also want to pause bench 360x1 durring this time.

Diet looks like so.

Breakfast
3eggs
1hamburger
cheese
1-2cups chocolate milk
2 poptarts

Workout

2 poptarts
2scoop whey
1 cup chocolate milk
alot of watter mellon


2 hamburger pattys


2 coops whey
spoon peanut butter


1 chicken breast


2 scoops whey
spoon peanut butter

Just basicaly carb timeing to get good workouts and speed up recovery. Its not the best diet but I will get stronger and lose fat with it.

Unholy
07-31-2007, 10:45 AM
:windup:

Leeman
07-31-2007, 10:56 AM
lol...

Gunshow
07-31-2007, 02:07 PM
your lifts are amazing for 16... you could clean up that diet alot though without really changing much. Instead of eating so many hamburgers, which i know is hard because i love burgers haha, just buy 90% lean ground beef and make your own... Alot less fat and alot more protein. Also try some rice cakes instead of poptarts, better carbs then sugary poptarts. What kind of routine do you do? Looks like today was just an accesory day? I'm guessing then that you do a body part split like 1. Chest 2.Back 3. Legs 4. Accessory(Shoulders and Arms)??

Leeman
07-31-2007, 04:32 PM
your lifts are amazing for 16... you could clean up that diet alot though without really changing much. Instead of eating so many hamburgers, which i know is hard because i love burgers haha, just buy 90% lean ground beef and make your own... Alot less fat and alot more protein. Also try some rice cakes instead of poptarts, better carbs then sugary poptarts. What kind of routine do you do? Looks like today was just an accesory day? I'm guessing then that you do a body part split like 1. Chest 2.Back 3. Legs 4. Accessory(Shoulders and Arms)??

Yeah its hamburgers or lean steak. These hamburgers have alot of fat in them they are 310 calories with 17 grams of protein to give you a idea. So Il probably go with steak or like you said make my own hamburgers because its just to much fat.

I used poptarts because they are cheap taste good give good energy and recovery and kill my sugar craveings for the day. Dieting is so much easier when you get to have food you love.

As far as my training goes as soon as the muscle isnt sore or tired I work it out. I bench up to 3 times a week would squat 2-3 times a week and back work is usualy just to keep my back up to speed wich I sometimes did 5-6 days a week with very brief 1-3 excercise workouts.

I see it like this a person could set up a split and it would work for them. But what if they are ready to hit triceps and they have to wait another 2 days thats no good. Or what if they still have alot of energy after thier workout or they have no energy to do the workout. Thats why I usualy go by feel for assistance stuff.
___
For the next 3 weeks I will work my reps with 360 down from a 3 board to a 1 board and eventualy bench it from my chest on the third week if everything goes as planned.

Any way here is my bench plan to hit 405-425 in the next 33 weeks it goes into action in 3 weeks... lot of diversity with a couple back off breaks to bring up my rear delts lats and rotator cuffs to get them ready for the beating of a new bench program.

This is my plan to pause bench 405-425 in the next 30 or below weeks.

Week 1 Sunday
Pause benching,2x8 265lbs
5 board presses,375x5x?
military press,2x10-155lbs
static holds,3x400 5-20 seconds

Week 2 Sunday
Pause benching,2x8 280lbs
4 board presses,375x4x?
military press,2x10-160lbs
static holds,3x400 5-20 seconds

Week 3 Sunday
Pause benching,2x5 295lbs
4 board presses,375x4x?
military press,3x6-170lbs
static holds,3x420 5-20 seconds

Week 4 Sunday
Pause benching,2x5 315
3 board presses,375x3x?
military press,3x6-175lbs
static holds,3x420 5-20 seconds

Week 5 Sunday
Pause benching,2x3 320
3 board presses,375x3x?
military press,3x4-180lbs
static holds,3x440 5-20 seconds

Week 6 Sunday
Pause benching,2x3 335
2 board presses,375x3x?
military press,4x3-190lbs
static holds,3x440 5-20 seconds

Week 7 Sunday
Pause benching,3x2 345
2 board presses,375x2x?
military press,3x3-195lbs
static holds,3x450 5-20 seconds

Week 8 Sunday
Pause benching,1x2 360
1 board presses,375x1x?
military press,3x3-200lbs
static holds,3x450 5-20 seconds

Maxout. Sunday
375 paused.
____________________________
____________________________
____________________________
Week 9-12 Sunday
Bench,4x3
Yates rows,3x10
Rows to sternum 3x10
High pulls,3x10
rotator cuff work,3x10


Monday
Dumbell shoulder press,4x?
Dumbell incline,3x?
Cable T bar rows 3x10
cable rows to sternum 3x10
High pulls,3x10
rotator cuff work,3x10
back delts,4x10

Friday
rotator cuf work,3x10
back delts,3x10
3x10 hammer curls
__________________________
__________________________
__________________________
Week 13-16 Blast your bench program, great shock program good for 10-40lbs
Sunday Bench,5x3
Rotator cuff 3x10

mondayBench,5x3
Rotator cuff 3x10

Tuesday Bench,5x3
Rotator cuff 3x10

Wednesday Bench,5x3
Rotator cuff 3x10

Thursday Bench,5x3
Rotator cuff 3x10
Yates rows 4x10
barbell curls 4x10
___________________________
___________________________
___________________________
Week 17-20 Sunday
Bench,4x6
Yates rows,3x10
Rows to sternum 3x10
High pulls,3x10
rotator cuff work,3x10


Monday
Dumbell shoulder press,4x?
Dumbell incline,3x?
Cable T bar rows 3x10
cable rows to sternum 3x10
High pulls,3x10
rotator cuff work,3x10
back delts,4x10

Friday
rotator cuf work,3x10
back delts,3x10
3x10 hammer curls
___________________________
___________________________
___________________________
Week 21-29 weeks to record bench. Every workout useing rotator cuff work.
Person who made this specific program guarantees 30lbs gained and I belive him its very different from everything else I have seen.

Sunday
Bench 90% 8-10 singels 30 seconds rest pause
Close grip,4x5-6

2 hour break

Bench 90% 5 singels 12 seconds rest pause
Barbell shoulder press 4x6

2 hour break

Bench 3xDrop set 95%x1 90%x1 85%x1 80%x1, no more than 12 seconds between reps
scull crushers 4x6
___
Tuesday
Power rack pause benching to chest 6x3
Relax speed bench 8x3 3 second pause completley relaxed.
Yates row 4x10
High pulls 4x10

__
Thursday
Bench Max negavives 4x?
Rack partials 4x3 not touching pins HEAVY.

___________________________________________________________

Very long post but I guess my plan should be on the front page of my training log so I can get to it easier.

Thats all for now.

Leeman
08-01-2007, 09:26 AM
3 board presses
barx10
130x5
225x4
310x3
360x4PR
360x4PR
360x3PR

Bench pauseing just feeling the form
135x20

Leeman
08-02-2007, 10:29 AM
3 board presses again was feeling strong not sore so I thought Iwould give it another try.

135 x 5
225x5
310x3 so easy
360x4 again... it was just light touch and go last time it was paused and I seem to have more power when I pause it maybe its some kind of rebound or something..
315x8 tired by now

Regular pause benching
225x2
275x2
315x1 slow rep lockouts must have wore me out.

Il go to the gym in a little while and do some back work and then take a day or two off benching.

Leeman
08-02-2007, 01:44 PM
Rack pulls below knees
135x5
225x3
315x3
405x1
495x3 pain in my right hamstring glute tie in. Must be from not streching at all after I got injured. Still hurts to strech but im starting

Shrugs
135x10
225x10
315x10
405x10

barbell cheat curls
135x5
155x5
170x3
135x10

face pulls
3-4x10

rear delt machine
3-4x10

Poor mans shoulder horn full range of motion reps
25'sx8
30'sx6
15'sx8

cable cross over machine for rear delts
3x10

more rotator cuff work useing pulley station....

Im gonna do some streching right now to try and get some flexbility back and help my rack pulls.

I used to be able to pull 620 from 4" below my knees, now Im at 495x3 just below my knees. What a dirty whore injury to have.

Coke
08-03-2007, 07:07 AM
Solid and strong sessions Leeman...started out excellently at around 14 years of age or so.

Leeman
08-04-2007, 11:32 PM
Solid and strong sessions Leeman...started out excellently at around 14 years of age or so.

Thanks, it was actualy my 14th birthday. You have to be 14 to lift at the gym I go to so I jumped at the chance. Very strange because I had never thought about lifting until then, just never stoped since.

Update on whats been goin on...

Weight is 258.5-260.5 scale can never decide... my arms are slightly bigger and my waist is down about 1/2-1/4 " So I cant complain. Also Im feelin strong as hell tonight. I wish it was morning so I could handle 360 on 2board presses.

Gonna test my close grip bench max tommorow after the board presses. Most I have ever done is 275x2 so even if I only hit 280 its a PR.

Probably hit the gym a hour or two after that workout do 3x10 for the following.

Rows
Pulldowns
facefulls
Rear delts
Rotator cuff work
1x30-100barbell shrugs to finnish off upper back work.

Then very very light 2x20 for the following, just to speed up recovery...
cable flys {upper andlower chest}
Pushdowns
dumbell shoulder press



Then come stuff myself with food and do some light streching and a contrast shower.

Cant wait!

Leeman
08-05-2007, 08:50 AM
2 board presses
130x3
130x3
130x2
220x2
310x1
360x2 barley missed 3 PR! +pauseing
360x2 +pauseing
370x2 PR BABY! very brief pauses

Close grip
220x1
280x1
300x1
310x0 :(

Scull crushers taken to shoulders
130x5
130x6
130x7
130x8
130x14

Right arm was 1mm under 19inches 1/4th inch bigger than ever before and I lost 7 lbs since it was that big. If i would have curler I would have been lookin jacked as hell.

at 12 Il hit the gym again for that workout I talked about earlier.


Side notes, my sticking point is 2-3board so I can probably bench 360 right now but lets just keep going for the hel of it. I got 15 days to get 360 so I can fit in another 5 bench days at least!

Top bench at my school is 325 wont they be suprized lol!

Leeman
08-05-2007, 11:13 AM
T bar cable rows
4x10

pulldown
3x10

face fulls
3x10-20

rear delts
3x10

poor mans shoulder horn
30'sx8
20'sx2x10

hammercurls
50'sx2x10

cable flys,light
2x10

pushdowns,light
2x10

front raises
10'sx2x10

dumbell flys just for the strech
20'sx2x3


barbell shrugs
225x60

Nice fast workout.

Coke
08-06-2007, 06:06 AM
Good job both efforts, ace push day numbers.

Leeman
08-06-2007, 06:41 PM
2 board presses
130x3
130x3
220x3
310x1
360x1
370x2 pervious PR
380x1 PR

Shoulder press seated no back to the seat starting from the bottom position. Same grip asmyclose grip bench
130x3
150x1
180x1 PR
200x1 PR
225x1 very very slow PR

Scull crushers to shoulders
130x5
150x5

regualr scull crushers
90x22-PR first 16 strict least 6 useing a bit of momentum.

Im gonna go test my rep max curl and do some back work with light shoulder chest and tricep workjust to get the blood flowing.

Leeman
08-06-2007, 08:01 PM
Cheat curls.
90x3
130x2
190x3 5lbs + 3rep PR.
135x14

Rows
135x8
220x10
220x10
220x10
220x10

bench
barx100
barx100

cuban presses
barx8
barx8
barx8


Foam roleing to fat akward and weak/injured todo it right. short contrast shower, light upper body streching.

Leeman
08-06-2007, 08:02 PM
Good job both efforts, ace push day numbers.

thanks man!

Coke
08-07-2007, 06:04 AM
Looking super with the PRs...crazy set of cheat curls with 190lbs.

Guido
08-07-2007, 10:19 AM
You are one big kid! A physical freak of nature if I do say.

Those are some very strong board presses, especially the 360x2 2 boards. Your training methods are unorthodox but seems to be working okay for you. Keep it up!

Leeman
08-07-2007, 11:22 AM
Looking super with the PRs...crazy set of cheat curls with 190lbs.

thanks

Leeman
08-07-2007, 11:25 AM
You are one big kid! A physical freak of nature if I do say.

Those are some very strong board presses, especially the 360x2 2 boards. Your training methods are unorthodox but seems to be working okay for you. Keep it up!

lol thanks

I try new things alot.

Leeman
08-08-2007, 10:39 AM
Last day of 2 board presses, feeling weak today just woke up bad breakfast
130x3
130x3
130x5
220x3
310x1
330x1
360x1
390x0 ****...
360x1 hard as all hell

seated shoulder press with slight angle to the seat not straight up, bar started from thetop taken to chin
135x5
185x5
225x3 PR
250x0 ****

close grip bench like I always do them.
130x3
220x3
270x1
315x1 15lb PR

Wide grip Pullups "total weight" I dont do pullups so I suck at them.
268x1
275x1PR I think
288x1PR!
300x0 damn...

Close grip floor presses with 15lbs lbs of chains just for the hell of it.
Not includeing chain weight....
130x6
150x5
200x3
220x3
240x3
260x1 PR!

My old floor press max was 260 now I have it close grip with chains so thats good.

Im pissed off I missed 390 and then was to weak to hit 360 for reps but thats how it goessometimes.

Next three workouts I will bench to my chest and hopefully get to a 360-370 bench.

Stumprrp
08-08-2007, 11:55 AM
damn bro, strong as hell in here, watch out, thats exactly where my ham hurts, its been a problem for months.

Leeman
08-08-2007, 02:17 PM
damn bro, strong as hell in here, watch out, thats exactly where my ham hurts, its been a problem for months.

Thanks,

Yeah it sucks that I cant squat anymore the top squat at my school is only 475 I would have raped that for reps...

Stumprrp
08-08-2007, 02:18 PM
i will say it to you what i say to all high school athletes..

i hope you are squatting parallel or lower on that box, i see way to many high box squats, with the box height my school was using i would of hit 600+ lbs.

Leeman
08-08-2007, 02:19 PM
Second workout today.

Yates rows
135x10
240x4x10

Bench "no rest between variations"
benching to chest BAR x 33
Benching top half BAR x 33
Benching to chest BAR x 33

rotator cuff work
8lbs 2x20

Barbell shrugs
220x70

Leeman
08-08-2007, 02:26 PM
i will say it to you what i say to all high school athletes..

i hope you are squatting parallel or lower on that box, i see way to many high box squats, with the box height my school was using i would of hit 600+ lbs.

Il link you to a picture of my depth it looks slightly above paralel but then again I didnt realy care.




http://s42.photobucket.com/albums/e323/geoleeman/?action=view&current=boxsquatform.jpg

its a small pic but you can see enough I think. I blocked my tiny calves lol

Stumprrp
08-08-2007, 02:42 PM
thats fine, good work

Leeman
08-08-2007, 02:47 PM
thats fine, good work

cool I was woried it was realy high.

Coke
08-09-2007, 05:29 AM
Quite hungry for it dude, lol - went back for more and did another session…great job on all pressing sets.

Leeman
08-09-2007, 09:03 AM
Quite hungry for it dude, lol - went back for more and did another session…great job on all pressing sets.

Yeah cant stop my self from training, if I feel strong.

I only train if I think I can set new PR's tho. So if I did shoulders triceps and chest yesterday and thought I could hit a bench PR today I would bench....

KevinStarke
08-09-2007, 09:05 AM
You strength is lookin huge big man, keep it up.

Leeman
08-09-2007, 10:51 AM
You strength is lookin huge big man, keep it up.

thanks!

Leeman
08-09-2007, 10:54 AM
Benched... lol couldnt stop my self
first time benching to chest with my regular grip and weight in a couple weeks

130x3
220x1
310x1
350x1 PR baby!
360x0 close I will take a ouple days off eat alot and skip 350 and hit that bitch.
220x19 PR

Pushpress
130x5
200x1
220x1 PR
240x1 PR
260x1 PR
270x1 PR
280x1 PR

65lb PR in push press... not bad. With proper jerk form I would nail 300+

Stumprrp
08-09-2007, 11:05 AM
huge push press man.

Leeman
08-09-2007, 11:14 AM
Thanks I havent done them in forever.

Stumprrp
08-09-2007, 11:17 AM
same last time i did them i did them with a log, lol.

Leeman
08-09-2007, 11:20 AM
Well I got stuck mid way on bench only about 3-4" off chest and I have a fat chest with a decent arch so thats about half way and I was reading that your front delts would probably be the weak link here...

Since I did shoulders yesterday I dont feel to bad about missing 360 any more.

time off, eating, resting, 360!

Il take 2 days off but try to get around 400 grams of protein and tons of carbs and sleep with contrast showers foam roleing streching and one of those hand held massage things.

Im also feeling pretty good about 290-300 push press next time, just gotta cut out the heavy warm ups.

Leeman
08-09-2007, 11:21 AM
same last time i did them i did them with a log, lol.

yeah but didnt you hit like 260 thats got to be way harder than just useing a bar.

Coke
08-09-2007, 03:32 PM
Wow man, raising up in a big way!!

Stumprrp
08-09-2007, 07:48 PM
hit 250, would of went more but i was busting my back doing those cleans, actually i think its a little easier because the ROM is less, but i could be wrong.

Leeman
08-09-2007, 07:52 PM
Wow man, raising up in a big way!!

Yeah things are goin good at the moment.

Leeman
08-09-2007, 07:53 PM
hit 250, would of went more but i was busting my back doing those cleans, actually i think its a little easier because the ROM is less, but i could be wrong.

I always assumed it was harder because it sounds so akward.

Leeman
08-11-2007, 09:20 PM
Benched I cant controll myself I need at least a week off now...

135x3
135x3
225x2
315x1
315x1
355x1 PR
365x0 ****
360x0 ****

Pushpress
135x3
205x1
245x1
265x1
300x0 ****
225x10 PR have a video on my cell phone of the first 6

Floor presses, Im stronger with a more narrow grip right now Im super wide. Maybe time to move it on in?
135x3
135x3
185x3
205x3
225x1
245x1
265x1
280x1
295x1 PR 30lb
305x1 PR 40lb

Scull crushers
135x5 weak....

bunch of light curls and tricep work high rep 20-40 reps.

Got my right arm up to 19.5 and left up to 18.75 and I have a pic of it. I noticed since my waist has gotten bigger my back is now GONE no back at all....

Il upload the video of my pushpress when it comes up on youtube. there is also a old video there of a ****y form 330x1 bench on there.

Il try to get the pic of me up to after I eat.

Leeman
08-11-2007, 09:38 PM
Pushpress...

http://www.youtube.com/watch?v=3cjhqVoDs78


Pic of 19.5 and 18.75 guns

http://s42.photobucket.com/albums/e323/geoleeman/?action=view&current=me265.5.jpg

It isnt the best angle to show off my back but its small in general so it dosent realy matter.

Leeman
08-11-2007, 09:58 PM
...doublepost...

Stumprrp
08-12-2007, 12:20 AM
good lord your arms are gigantic dude! nice pushpresses but make sure to lockout man.

makes me sick our pressing and stuff is about the same yet your arms are almost 3 inches bigger then mine lol.

Leeman
08-12-2007, 12:48 AM
good lord your arms are gigantic dude! nice pushpresses but make sure to lockout man.

makes me sick our pressing and stuff is about the same yet your arms are almost 3 inches bigger then mine lol.

I got fat kid arms lol.

Yeah when I was usen 225 I didnt lockout on alot of them, not because it would realy be harder just because its time consumeing and I only had 9 seconds.

I always lockout on the last rep and on singels tho...

Other than being fatter than you I have no idea why my arms would be any where close to 3 inches bigger than yours. If I remember correctly your triceps are way stronger than mine.

Once I get my bitchy triceps up tho Im gonna be a benching machine!


____________
Since Im posting I will just say that Im going to be changeing my bench form so that my forearms are straight up in the air when the bar is touching my chest. I will br bringing my grip in around 4 inches... so as you can imagine I was loseing alot of force off my chest.

Benching wide has given a **** load of shoulder strength so now I realy realy need to prioritize triceps if I want to hit 405 within the next 30 years.

Leeman
08-12-2007, 12:35 PM
Im need a intervention before I train my self to death....

close grip bench around 4-6 total inches closer than my usual close grip.
135x5
185x5
205x5
225x5
245x5 PR
275x3 PR


Scull crushers
95x25 PR
95x20

Yates rows
135x8
275x10
275x10
275x10

Rows to sternum
135x3x10

Need to make these damn triceps grow and get stronger!

Stumprrp
08-12-2007, 02:40 PM
good stuff man, yeah at most pumped my arms are 16.75, and i doubt your fatter then me, im pretty fat lol.

KevinStarke
08-12-2007, 03:20 PM
Killin those tri's man, strong close grips.

Leeman
08-12-2007, 06:46 PM
good stuff man, yeah at most pumped my arms are 16.75, and i doubt your fatter then me, im pretty fat lol.

With how strong you are if you put your strength into a more bodybuilding type arm routine they would probably blow up if you ate enough carbs.

If you want to put some fast size on your biceps try german volume training with barbell curls. You seem to keep volume decently low so that might work realy well.

Leeman
08-12-2007, 06:48 PM
Killin those tri's man, strong close grips.

Thanks


Im gonna eat alot tonight and try it again tommorow try and put 5-10lbs on all my reps.

Coke
08-13-2007, 05:23 AM
Nice job, you're really into the benching or pressing movements in general.

Stumprrp
08-13-2007, 09:09 AM
i hear you leeman, im so lazy i even do 3 reps with curls lol, im going to be upping my assistance alot, start eating cleaner and more, and maybe start up some creatine, i wish i could put on a little weight with legs in there but whatever i guess.

whats your weight right now? you really dont look fat you just look massive.

Leeman
08-13-2007, 01:29 PM
Nice job, you're really into the benching or pressing movements in general.

Thanks

My school has a bench and clean and jerk competitions with the other schools so if I cant squat or deadlift I have to focus on getting my bench and over heard pressing up.

Leeman
08-13-2007, 01:34 PM
i hear you leeman, im so lazy i even do 3 reps with curls lol, im going to be upping my assistance alot, start eating cleaner and more, and maybe start up some creatine, i wish i could put on a little weight with legs in there but whatever i guess.

whats your weight right now? you really dont look fat you just look massive.

Im 265.5-264.5 in the morning naked before I eat or drink after I use the bathroom.

I know almost everyone knows this is how people are suposed to weigh them self but belive it or not most people I talk to will tell you what they weigh after they ate all you can eat chinese and went swimming in a swet suit.

I have a 43+ or - " waist relaxed right around the belly button to give you a idea of how fat I am.

I usualy have my belly sucked in a little or tensed maybe its subconcious but I cant stand to just let my stomache hang out it is actualy prety uncomfortable to me.

Stumprrp
08-13-2007, 01:39 PM
its all good i have a big stomach also, about 37 around.

Leeman
08-13-2007, 01:42 PM
Close grip bench same grip as last time.. = prety damn close
135x6
185x6
205x6
225x6
245x6 PR
275x5 2 PR elbows flared like hell on these tho..

Put a rep on all my working setts and 2 reps on my heavy set!

Scull crushers to nose area
115x15, six rep PR but when I did 9 before they were from behind my head and I used way to much momentum kind of like a pullover/close grip bench

65lbs x 63 ...from neck to nose area

Fat boy pullups
bodyweight 3x10
band assistance 1x18

I fergot to mention I am doing 10x10 with my new bench form every day with just the bar so I can focus on improveing my triceps while learning my new bench form.

From the side my old bench form made my forearms point back twards my head slightly so that could be why when I bench the bar comes twards my eyes, that and my wrists were bent backwards a littl to much and looking from the bottom my arms were angled twards the sides by quite a bit so I was loseing ALOT of power on my bench from all angles.

My new form is closer in, elbows directly under wrists and forearms straight up from all angels so I can deliver full power to the bar.

I put way to much time into thinking about this stuff...

Leeman
08-13-2007, 01:44 PM
its all good i have a big stomach also, about 37 around.

I would probably have abbs if my waist was that small. My brother has visible abbs at around 40-41" waist. They arent cut or anything but if he flexes them and gets the right light you can see them.

hes also weighs about 40lbs less than me and is taller.

Stumprrp
08-13-2007, 01:48 PM
strong close grips dude

Leeman
08-13-2007, 01:57 PM
yeah they are improveing prety fast.

Leeman
08-13-2007, 08:43 PM
Couldnt help my self Il realy kick in on myeating tonight ton try to make up for it. another 3 shakes with alot of carbs bananas etc.

Power/medium close grip
135x5
225x1
245x1
275x1
285x1
295x1
325x1 10lb PR
330x0 didnt feel right.


Its good I just need to keep eating alot I seem to be growin quite a bit.

Coke
08-14-2007, 05:23 AM
Big powerlifter at my gym has this gut but flexed it one day, looked solid - lot of that is muscle.

Solid close grip PRs.

Leeman
08-14-2007, 12:55 PM
Big powerlifter at my gym has this gut but flexed it one day, looked solid - lot of that is muscle.

Solid close grip PRs.

Thanks

I think I might have cortisol fat, I know my dad has it so thats probably why my waist is so big.








Benched, pinkies on rings I usualy bench index fingers on rings 35" grip!
95x20
95x20
95x20
95x20

135x3 very fast just testing speed and form
135x3

Stumprrp
08-14-2007, 01:03 PM
nice PR man what is your close grip like?

Leeman
08-14-2007, 02:28 PM
nice PR man what is your close grip like?

Shoulders 21.5-22" wide measure relaxed correctly and my power closegrip is 19" apart.-325

My regular close grip is 14" apart-275x5

And I hit 355 at 35" apart, illegal wide-355

Stumprrp
08-14-2007, 03:14 PM
cool man my close is around 14 inches also.

Leeman
08-15-2007, 04:44 PM
Bench,
95x3x20

Speed/power check
135x1
135x1
225x1
225x3 felt like I could have got 20-22 reps with it.

Leeman
08-16-2007, 02:08 PM
bench, pinkies on rings usualy index finger on rings, so its new...
135x5
185x5
225x5
315x6 PR! I missed 7 but not by much...
225x22

4 board press
315x3 hard.
405x1 hard as hell.

seated military press taken below chin but not locked out, no back on the seat.
155x10 PR
155x10 PR


changed my bench program around a little, simplified it, added more nass building excercises, etc etc.


i just need to put 4 reps on my 315 rep max and I should have the strength to get a 400lb bench..

Stumprrp
08-16-2007, 02:35 PM
strong stuff bro

Leeman
08-16-2007, 02:58 PM
Thanks

For the first time in my life I like benching...

Coke
08-17-2007, 05:53 AM
Ace pressing sets dude.

Leeman
08-17-2007, 03:25 PM
Thanks

Shoulder width deep squats
barx5
125x5
155x5
175x5

Yates rows, knees to belly.
175x10
225x8
275x6
315x6 PR

barbell curls
95x7bottom,7 top 7 full of 21's as most call them.

95x25, 5-8 second rest every 5 reps

rotator cuff work
8lbsx2x20

rear delt rows
95x3x10

Coke
08-18-2007, 05:34 PM
Fine overall effort bro, bet them 21's and yates rows were killer.

Leeman
08-18-2007, 08:37 PM
Yeah it was a prety good workout Cocoa

Bench pinkies on rings
barx5
135x5
185x5
225x5
315x6 came a **** load closer to getting 7 reps this time got it like 5" off chest and held it for like 2 seconds but I just couldnt get it. Its clearly lacking triceps....


scull crushers chin-nose
135x10 PR
115x15
95x20

close grip bench
95x30




My dad maxed out today and benched 230lbs, he has never benched before so I was suprized as hell. My mom also maxed yesterday and hit 80lbs she never benched before either and hadent ate yet that day so she had no energy.

Brother benched 350 tonight hes 18 and I got my 315x6 on video so I can back up my bench if people at school dont belive me. The only bad thing is I cant put the video on here because I lost the papers to the camera and have no idea how to get it on here.

I also have a 495x5 deadlift video on there but like I said I cant show you guys, but I can prove to people that I used to deadlift a **** load.

So its a good day.

Stumprrp
08-18-2007, 10:40 PM
good stuff bro!

Leeman
08-19-2007, 07:32 AM
thanks man

Leeman
08-19-2007, 09:59 AM
Close grip bench
135x5
135x5
225x5
245x5

regular bench
135x5
225x1
295x1

barbell cheat curl 21's
barx21
135x21 PR

superset over head extensions no rest between sets or excercises
* is curls % is over ehad extensions
*1 %1
*2 %2
*3%3
*4%4
*5%5
*6%6
*7%7
*8%8
*9%9
*10%10

That was a very long hard set

bunch of curls and over head extensions with the bar got my arms up to around 19.5 and 18.75

Leeman
08-19-2007, 10:01 AM
yeah also my close grip benching and regular benching were weak as hell...

Its time for a good bit of time off... I hate to do it but I know its for the best


My bro also hit 355 today way easier than 350 yesterday wich is also very cool. Me and my brother are now the strongest kids in our high school!

Leeman
08-19-2007, 04:20 PM
shoulder width deep squats
135x5
155x5
175x5
195x5

Keeping everything nice and easy and working on form.

Il be back up to speed in no time, but with bigger legs and better depth.

Coke
08-20-2007, 01:25 AM
Good deal on giving the benching some rest, lol...no doubt you'll keep raising up in a big way on all movements.

Leeman
08-22-2007, 08:18 PM
benched at school, record there is 325
135x5
225x3
225x3
315x1
335x1
365x1 PR
370x0

scull crushers
145x5 PR
135x5
95x20

barbell curls
125x10
145x9


I want to hit a 405 bench in the next 12 weeks....


later on, squats with realy painfull knees from when I went for a 300 pushpress, knee buckled in and its hurt since.
135x3
155x3
185x1 to painfull

hang cleans...no speed at all. Almost a reverse curl.
135x1
185x1
205x1
215x1

Leeman
08-23-2007, 05:16 AM
dumbell seated shoulder press
40sx5
65sx5
80sx5
100sx6 Pr

close grip bench
135x5
225x5
275x7 Pr

sculls
155x2 Pr
135x5
95x23

cable t bar rows
4x10

rotator
20lbsx2x20

barbell cheat curls
135x5
155x5
175x2


good workout.

next time 100sx7 155x3 sculs and 275x8 close grip

Coke
08-23-2007, 05:45 AM
Wow man, I wouldn't doubt you hitting 4pps+ on the bench soon enough...super skulls & curls too.

Leeman
08-23-2007, 12:22 PM
yeah man I cant wait to be rocken four plates


bodyweight Pullups
10x1

close stance 12.5" box squats, heels like 1 ft + - apart.
135x3
155x3
205x3 PR
225x3 PR

Hang cleans
135x3
185x3 PR
205x3 PR
215x3 PR



Good workout, over all body strength is comeing back...

I can do like 3-5 pullups fresh but I dont want to start off already at my rep max, to early in the game to be doing that. So Il just use progresive over load over a period of time.


I want to get a 405 12.5" box squat 225x10 hang clean and 10 pullups by the time I hit a 405 bench.

Stumprrp
08-23-2007, 02:21 PM
looking supurb in here

Leeman
08-25-2007, 11:16 PM
looking supurb in here

Thanks


Pullups
271x5 PR

cheat barbell curls
185x11 Huge PR

Leeman
08-26-2007, 05:51 PM
Deadlifts+wrist wraps
135x3
225x2
315x1
435x11 still strong

Close stance low box squats
135x10
175x10
225x5

back ext machine
stackx60


rotator cuff
2x10

rear delt flys
2x10

face pulls
3x10




Incline bench
225x1
275x1
305x1 30lb PR
315x1 easy 40lb PR
325x1 easy 60lb PR

good workout.

Stumprrp
08-26-2007, 06:38 PM
strong deadlifts man, you have to beat my 500 x 8 though :-p watch out when i did that it really wreaked my hamstring. solid incline

Leeman
08-26-2007, 08:40 PM
Consider 500x8 done man, now that I can deadlift Im gonna deadlift until I die of over trainining.

My lower back is already sore... I almost fergot the feeling of power you get from a excercise that uses your whole body like that.

Leeman
08-27-2007, 05:37 AM
benched this morning

incline
135x4
135x4
225x1
275x1
305x1
335x0 ****

close grip
135x3
225x3
275x1
300x2 PR but ****y

dumbell scull crushers
20'sx10
30'sx10
50'sx10
60'sx1 hard

pushdowns
stackx28 PR

barbell over ehad extensions
105x10 PR
115x10 PR
135x5 PR

Coke
08-27-2007, 06:29 AM
Impressive push day training man.

Leeman
08-27-2007, 11:26 AM
thanks cocoa


Chinups.
270x1
277x1
285x1
292.5x1 PR
297.5x1 PR
302.5x1 PR
307.5x1 PR
312.5x1 PR

a 400lb chinup would be a good goal for this year....

Coke
08-28-2007, 05:19 AM
...a 400lb chinup would be a good goal for this year...

wtf, a 400lb chinup would be ridiculous, lol.

Leeman
09-01-2007, 08:40 PM
Bench 15lbs chains just for some added lockout power
220x8x3

Close grip bench
185x5
205x5
220x5
235x5
250x5

Shoulder press
135x8
145x8
155x8

I was going to do skull crushers but I have been armwrestling and it wrecks my arms It was horible painfull to do 95lbs and I couldnt even do it actualyy.... I had to close grip it to get it off my chest.

Coke
09-03-2007, 06:55 AM
Ace close grips and shoulder pressing sets bro.

Leeman
09-03-2007, 06:30 PM
Thanks Cocoa

Chinups
4x3... very painfull arm holding me back on these

Shrugs
135x12
225x12
315x12
385x12

Wide grip rows to sternum
135x20
135x20 arm hurts bad

rotator cuff stuff....

North
09-03-2007, 07:03 PM
Your a douchebag:eek: , 16 year olds aren't suppose to be that strong! I'm just kidding your a beast

Leeman
09-03-2007, 09:31 PM
lol, The only difference between me and anyone else physicaly is testosterone levels and maybe how Im built, but Im 16 so Im not in to bad of a spot at the moment.

Coke
09-04-2007, 06:20 AM
You are indeed ahead of the pack, make no mistake...hope all clears for you bro.

Leeman
09-04-2007, 01:47 PM
Olympic stance box Squats at school, box about 2" below paralel
225x1
275x1
325x1
375x1
415x1
435x1
455x1

For close stance low box squats that cant be to far off from my former strength. I was on a prety high box with a very wide stance so Im prety happy with this.

even tho its only singels my legs were so unused to the weight the muscle soreness,fatigue set in in only a couple minutes.

Coke
09-05-2007, 05:31 AM
Box squats are looking excellent dude.

Leeman
09-05-2007, 05:17 PM
Incline bench with no spot....
135x5
225x3
245x5
275x5 PR maybe 6 but didnt wana risk it.
285x3 Spotter was there otherwise I wouldnt have

Dips
mex10
Mex10
Mex8 arm pain was kicking in it was makeing me lean to one side and ****...

strict standing shoulder press
135x10
155x8 hmm...





later on
Shoulder press machine x 18

side laterals
20x10
20x10
30x10

reardelts
10x12
20x12

Pulldown arm hurting
3x10

Coke
09-06-2007, 06:18 AM
Super inclines man, nice workout.

Leeman
09-06-2007, 01:55 PM
Thanks Cocoa


Today deadlifts
135x2
225x1
315x1
405x1
495x1
525x1
535x0 I injur my upper back all the time and it hurt so I threw it down, wouldnt have got it any way I dont think tho.... ****ing injurys!


Chinups
mex4
mex4
mex4

Dumbell rows
85x10
100x15




I need to start working on my back and rear delts more, I feel unbalanced.

Stumprrp
09-06-2007, 02:28 PM
good stuff man

Leeman
09-06-2007, 10:22 PM
Thanks man, its depressing being set back so far...

I gain fat to be strong and then I lose strength and keep the fat, but with some painfull injurys.

This **** takes way to much out of my life, I cant wait to get my strength goals. Then I can finaly start a diet so I dont just look like a fat lineman.



Strength goals before cut...
405 bench
315x4-5 incline
315x5 close grip
3x10 chinups
495 low close stance box squat.


Once I have this I will drop around 20-25lbs. Still be chuby, but Il look a **** load bigger:thumbup:

Leeman
09-07-2007, 01:43 PM
today, strict barbell curls
95x8
115x10
135x11 PR

dumbell curls
3x10?

side laterals
25x10
30x10
35x10

rear delt flys
20x10
25x10
30x10

Stumprrp
09-07-2007, 01:57 PM
huge curls, my best is 145 x 9 but not strict.

i want the same man, before i drop weight i want to get 405 on bench.

Leeman
09-07-2007, 02:10 PM
yeah 405 is so close I can taste it, I already know it wont feel any harder than 365 or 225 back when that was my max the only difference is 20lbs per arm. Wich is easy....

I will have 405 very soon, I keep pictureing my self benching 4pps at school then fliping out.

The day I do that Im skipping out on school, going to all you can eat chinese and buying a **** load of supplments and then sleeping like 13 hours. After all that Il start a sheiko program just to mix things up... I wonder where that will take me...

Leeman
09-08-2007, 07:19 PM
Bench + 15lbs of chains
135x3
225x3
240x8x3

Close grip:
205x5
220x5
235x5
250x5
265x8 Pr

Barbell Shoulder press
145x8
155x8
165x8

Coke
09-10-2007, 05:45 AM
The all-u-can-eat chinese food sounds like a plan...solid pressing sets bro.

Leeman
09-10-2007, 02:28 PM
close stance box squats, ll quads, sitting back bothers hams to basicly just my knees bend until I hit the box.
155x1
225x1
275x1
315x1
365x1
405x1
435x1
480x1
495x1 knee, upper back, and hammy started killing me on the way up. Now Im basicly cripled for the day.

Chinups
me x 6 PR

Dumbell rows
100'sx20



I feel like I need to warm up on chinups a little so I can get more reps.... Not sure how to do that..

Stumprrp
09-10-2007, 04:15 PM
leeman, i dont suggest squatting like that man, you gotta sit back box or not. that much weight will cripple your kees.

Leeman
09-10-2007, 07:44 PM
you are soooooooooooooooooooo right man....

my lift upper shin is killing me, probably a streched tendon from all that pressure on my knees.


Maybe goodmornings will be alright.

Stumprrp
09-10-2007, 10:36 PM
goodmorning put a crap load of pressure on the hams bro, take it easy for a week.

Coke
09-11-2007, 05:42 AM
Killer job with the close stance squats.

Leeman
09-11-2007, 06:19 AM
goodmorning put a crap load of pressure on the hams bro, take it easy for a week.

I was going to take a week off either way....

I used to be able to squat like 5 days a week if I wanted, 30lbs and injuries later Im lucky if I get a good squat workout every two weeks..

Leeman
09-11-2007, 06:21 AM
Thanks Cocoa, I just wish the squats didnt hurt me so damn bad.

Leeman
09-11-2007, 07:03 PM
Dumbell rows,
125x3x10 PR's

rear delt flys
25'sx3x12

Poor mans shoulder horn
25'sx3x10

Coke
09-12-2007, 06:13 AM
The db rowing pr's are sweet, good overall effort dude.

Leeman
09-12-2007, 02:35 PM
Thanks Cocoa,

Incline bench
135x5
205x5
225x5
235x5
250x5
260x5 wouldnt have got 6...

Dips
Mex5
25x5PR
45x5PR
mex12PR

scull crushers
115x10

oh extensions
65x15-20

sculls
65x20

front raises
25x10
35x10
45x10

Coke
09-13-2007, 05:19 AM
Fine pushing day Leeman.

Leeman
09-13-2007, 07:22 PM
Yeah it wasnt bad cocoa a little disapointed in knowing I wouldnt have hit 260x6 tho.

Pulldown
4x10

Tbar cable row
3x10

light face pulls
2x10

rear delt machine
4x10

rotator cuff work
10x20
20x20
30x7right 3-4 left. Imbalance?


Light pushdowns for recovery
3x20

light pecdeck for recovery
1x20
1x20
1x12

barbell shoulderpress for recovery
barx30


Bench to test speed
135x1
135x1
225x1 nice and fast.


Cant wait to bench on sunday Im gonna get to use my improved form, new belt, and new wrist wraps.

Leeman
09-13-2007, 07:30 PM
Oh, also I just got my order of...

new powerlifting 4" belt
4" wrist wraps
Diping belt,
Fraction plates 1lb /4lb 1/2lb and 1.4lb plates
bunch of nose tork.
2 cans of stickum spray.
and elbow sleeves!
another 20lbs of chains.
1,2,3,4 boards made 6" wide for better balance.
Ez bar
2 dumbell handels
another 40lbs in 10's
and dumbell hooks so I can start the dumbells from the top position, can you say 110's for shoulderpress!:D

I also plan on getting a shoulder horn and a dipping station later on.

Time to kick ass and take names.:strong:

Coke
09-14-2007, 05:49 AM
Wow dude, all that stuff is gonna be super - :thumbup: ...props on the high volume workout session.

Leeman
09-16-2007, 02:08 PM
Thanks Cocoa, I was shooting for 20 back sets but couldnt stand it..

Bench + 15lbs chains
135x3
205x2
255x3
255x3
255x3
255x3
255x3
255x3 All sets very fast..... 270 at the top.

Close grip bench:
185x5
205x5
220x5
235x5
250x10 PR

Shoulder press
135x8
145x8
155x8 easier than the first so sets... maybe I need more time between sets or a better warm up.

Coke
09-17-2007, 05:21 AM
Great benching like always bro.

Leeman
09-17-2007, 01:43 PM
Thanks cocoa

Chinups
272x5
272x4
272x2

dumbell rows
100'sx4x10

dumbell curls, little cheat..
50x5
60x5
70x5

Leeman
09-18-2007, 08:34 PM
Benched for no reason today, I was retarted as hell with how I lifted today. I was sore to start with and it just sucked.

bench
135x3
225x2
275x2
295x2
315x2
325x2
335x1 missed 2
225x17

dumbell bench
100x7

dumbell shoulder press way to much incline in the seat...
40x8
60x8
90x5
100x4

skull crushers
65x10
85x10

close grip 2 board
135x35

ShoulderPress
135x15

EZ bar curls
65x1,2,3,4,5,6,10,11,12

Oh extensions
65x25

pause benching
225x1 5 second pause
225x1 20 second pause
275x1 3 second pause

Coke
09-19-2007, 05:22 AM
Ace pressing sets man, good job throughout.

Leeman
09-21-2007, 03:12 PM
Thanks

Pause Bench
185x2
185x1
255x1
305x1
335x1
345x1 pause was very short... 10lb PR

I want to pause 405 in competition at my school this year so time for some hard work...

Coke
09-23-2007, 10:03 AM
Props on the pause bench pressing PR.