Nothing worthwhile in this life comes without sacrifice.

[Chris255]

This is my journal. I'll be using the Westside Style of Powerlifting, I've tired plenty of other things, but I can't stay away from WSBB.

Stats
Bench: 165 @ 165
Squat: 275 @ 161(updated from 260@163)
Deadlift: 375 @ 164

^^ Pathetic, but that'll change soon.

ME/DE/RE Bench or Assistance
ME/DE/RE Deadlift/Squat or Assistance
Cleans, have to work on them because added to total for max out weeks.

Can't really make a schedule, just what ever I want to do.

So keep checking in once in a while if ya want too.

[Chris255]

ME Bench/Assistance

Weight: 162


Bench WU
Tricep Pressdown - 1x10
Shoulder Round Swings - 4x10 (2 sets/shoulder)
Body Stick


Flat Bench
Barx10 WU
95x5 WU
115x3 WU
135x3
145x3
155x1

Dead Press (At chest)
135x3
145x1
145x1
145x1

1in above chest
135x1
145x1
145x1

Military Press
65x7
85x5
95x4

Incline Press
85x5
95x5

I think military press and incline are gonna be the key to unlock my bench.

Cleans
135x?

Just some work, haven't done them in a while.

Reminder: Longer shoulder warm up.

[bill]

You know the real key to help your bench is getting bigger. + Tricep I would do some CG work somewhere instead of all the different benching. You don't need to go much narrower than your reg bench grip. If your not opposed to putting on wt, muscle and fat your strength will follow.

[Chris255]

You know the real key to help your bench is getting bigger. + Tricep I would do some CG work somewhere instead of all the different benching. You don't need to go much narrower than your reg bench grip. If your not opposed to putting on wt, muscle and fat your strength will follow.

Oh yesterday's wasn't a normal bench day. I have CG after incline on my bench days. And I can only go up 10lbs(to stay in the 165-175 weight class at school), so let's home gaining 10lbs will help.

[Chris255]

Name: I own the gym.
Weight: 161

About the name....I went as soon as the gym opened, and there wasn't anyone there. I should have these sessions more often.

Warm Up
Cable Hips
Stretch Machine

ME Squat(belt only)
135x5
185x5
225x3
245x1
265x1
275x3/4miss
275x1(PR+15)(1.7xbw)

Military Press
85x6
85x7
85x6
65x10

Incline
95x6
95x7
100x5
65x12



Totals
Big 3: 810
School: 995
I'll be well in the 1000s this year:thumbup:

[Chris255]

ME Bench/Rep Assistance
Weight: 161

WU (machine)
Tricep Pressdown - 2x40
Lat Pulldowns
Close Grip Overhand - 2x5x105
Close Grip Underhand - 2x5x105
Wide Grip Overhand - 2x5x105
Shrugs -3x5x100
Delt Raise -3x5x80
Body stick
Plate Swings
3x5lb/hand
3x10lb/hand

ME Bench
95x8
135x3
145x1
155x1
175xmiss
170xmiss

Bench is STILL at 165....:bang::mad::swear:

Incline Bench
4x6x95
1x5x105

Rolling DBs
2x5x20/hand

Extension
3x60

Shrugs
135x6x1(back)
160x6x1(front)
160x6x1(back)
160x6x1(front)
160x6x1(back)
160x6x1(front)

Traps got stronger....holy ****

Lat Holds
2x135x30 sec

Lat PD
Close OH Grip - 1x6x150
Close UH Grip - 1x7x150
Wide Grip - 1x7x150

Delt Raises
3x6x25/hand

[Chris255]

Measurements for the hell of it.
Flexed, Unflexed

Age: 16
Weight: 163
BF%: Don't know, don't care.

Neck - 15in
Arms - 13in, 11.5in
Forearms - 11in, 10.75in
Wrist - 6 .75in
Abdomen - 32in (at navel)
Waist - 32.5
Hips/Glute - 37in
Legs - 24in
Calve - 15.5in
Shoulders - 44in
Chest - 36in

[Chris255]

Weight: 159

2 Board Bench Press (was a rolled up pad, but had the height of 2boards
WU
Barx8(CG)
115x5(CG)
135x3(MG)
WS
145x3(CG)
155x3(CG)
160x2…3/4miss on 3rd rep(MG)

Felt great..really hit the tris today

Con. DL PR
135x3
185x5
225x3
245x1
285x1
315x1
365x1
385xmiss….Got it about 3-4 inches off the ground :mad::swear:

Curls
3x8x65

No PR today….

First session in my hs weight room :clap:

[Chris255]

Weight: 160

No lifting, workout wednesday at school. Good for me tho, doms from ME deadlift the other day. Ran straightaways, walked curves, 4 laps.

[Chris255]

Weight: 161

I feel sorry for the bench in my weightroom, I'm gonna destroy it, had the worst day in my life yesterday.

Bench
WU
barx10
115x8
Shoulder swings
WS(WG)
135x3
145x3
150x3
Add chains (don't know weight of chains)
115x10(CG)
125x8(CG)

Vert Test: 30in

Deadlift...some 235lb kid got a big ego and loaded 405, had to prove him wrong. He got it about 5-6in off the ground, then it was my turn..3/4 hitch...:mad: 405 is mine come tuesday...:evillaugh

[Chris255]

ME Squat
Weight: 160
135x5
185x3
195x3
Add Chains and parallel box
255x15
325x1

[POWERLIFTER87]

Nice work so far. You have a good deadlift.

[Chris255]

Thanks PL87.

Lock-Out Box Squat, quick/explosive reps.
225x5
275x10
295+chainsx10
315x7
325x10

I'm loving these box squats things...

Standing Long Jump: 8"7'

[Chris255]

Yeah, so no 405..3-4 inches, whatever **** this day.

Stretching/Warmup
225x3
295x1
315x1
405x0

Give me two weeks....:mad::swear:

[Chris255]

No weights today, it's workout wednesday.......gay........

[Bako Lifter]

Where are you failing on the bench?

Screw wednesdays... ;)

[Chris255]

Bako - I don't see what you're asking. And WW is actually good, I get some cardio work in, so I'm not complaining. Only thing that sucks is it's first hour, 8:15AM, and i'm not the early person type.

Weight: 164

Warm Up
barx10x2(CG, RG)
5/10 lb shoulder swings
115x8x2(CG, RG)
Add 4 Boards
135+chainsx10x1(GG)
145+chainsx8x1(CG)
155+chainsx5x1(CG)
135x5x1(RG)
140x1x1(RG, shoulder)

Some-what Rolling DB
30/handx2x6
35/handx2x5

(edit) After looking at the WSBB video, what I did wasn't rolling DB. I started from the ground, rolled, then extended. Did them totally wrong.

Walls Extension
35x5
45x8

You put your hands in a 'diamond' shape on either end of the DB, lay down, fully extended to chest, then back. Just tested it today, gonna go heavier next session. These gave my triceps a good workout. Never seen these before, so it's mine bitches.;)

DB Floor Press
30/handx5x2(add toasted triceps)

[Chris255]

5 AM light cardio to test my foot, hurt it yesterday, everything is good, I'm gonna kick ass in the 20 yard dash today.

Last year: 2.91
This year: 2.82

Three Tries...
2.88
2.82
2.82 WTF

Time to get to work...

[Chris255]

Got hammered last night. I feel like a skinny little bitch.

[Chris255]

Bench Assistance
Weight: 164

Trap Shrugs
175x5x6-8

Rolling DBs (proper form)
20/handx3x6-8

Extension
70x3x6-8

WTF, only heaviest DB is 70lbs...

Lat Pulldowns
100x4(UCG, OWG)x6-8

[Chris255]

Almost lost my breakfast
Weight: 163

ME Deadlift
135x5
185x5
225x5
315x3
365x2

Speed
265x8x3

Edit: the 1x2 was suppose to be 335, not 365...oh well..still got the 2 reps.(watch out bako:evillaugh:)

[Chris255]

Yeah...
Weight: 160

ME Box Squat (1'' above parallel)

135x5
205x5
225x5
295x3
315x1
365x1
405x0

Add ****ed up hand from me hitting the bar:bang:

40 yard dash tomorrow..

[KevinStarke]

Workouts are all lookin strong keep at it man.

[Chris255]

Workouts are all lookin strong keep at it man.

Thanks Kev.

40 yard dash tomorrow, and I'm feeling pretty good about it. I'm positive I'll run in the 4.6-4.7 range, I'm gonna make those 40 yards my bitch.:bow: I got rid of the leg/lower back DOMS, and I'll stretch tomorrow morning, so this should be a show.

[Chris255]

Woke up at 5AM, couldn't sleep hardly anyway, but I watched some tv and streched, felt alright except for my left hammie. Got in the shower, got a good strech in during, which really helped my hammie (I feel like stumpy haha), but the bus ride to school it tightend up, and then I got here and got a good stretch.

Weight: 161

Trial times...
4.82
4.88
4.81
4.66

Then random stuff in the weight room

Cleanx135
Calve Raisex3sets/footx6-8x300
Front Squatx115

At lunch
Benchx3x5

Felt good actually, hope to have more bench sessions like that.

[Chris255]

Bench Maxouts

135x5
155x1
165x1
170x0
175x0

Still stuck at 165 :mad::swear:

Next week getting serious about bench...2x week

Clean tomorrow...

[Chris255]

Clean (don't care for these very much)

135x5
145x3
155x1
165x1
175x1 (PR)
185x0

Yep...


I'm gonna scare the whole class when squat comes around...:evillaugh:

[Chris255]

Squat tomorrow...played some basketball today, got feet/ankles twisted, my rights a lil sore, but it'll be fine. Really need to start doing more cardio, about after 25 mins of straight basketball, I was gasping for air, it was horrible.

[Chris Rodgers]

What are your goals? Are you playing any sports competitively? You seem to be doing a ton of stuff without many rest days if I'm reading this correct. You may need to set some goals and stay on track for them. Combining all the cardio and sports with powerlifting sometimes is a recipe for disaster. You also want to make sure you aren't maxing out your bench, squat and deadlift too often. Throw in some variations. :alcoholic:

[Chris255]

What are your goals? Are you playing any sports competitively? You seem to be doing a ton of stuff without many rest days if I'm reading this correct. You may need to set some goals and stay on track for them. Combining all the cardio and sports with powerlifting sometimes is a recipe for disaster. You also want to make sure you aren't maxing out your bench, squat and deadlift too often. Throw in some variations. :alcoholic:

Goal: Stronger than you ;) (w/o gear)
Right now I'm just focused on deadlift, 375 -> 445.
Benching, still looking for a program to start next week.

No, when I play sports, their just pickup games with my friends. And about the rest days, I don't get any with PE at school. M,Tu,Th,Fri is lifting, and wednesday is called workout wednesday, which we do cardio, agilities, stretching, etc. But I'm not complaining, helps with doms greatly. And about maxing out, which your probably looking at the deadlift, I'm on Coan Phillipi. Other than that, what I posted is maxing out at school, we maxout every 5 weeks. Variations wise, I do alot, box squats with chains...favorite so far.

[Chris255]

Squat max outs today. I'm feeling about 305 in me, can't wait to hear As I Lay Dying blaring and the clanging of iron.

[Chris255]

Squat Maxouts

185x5
225x3
275x1 (PR tie)
295x0
285x0 (both bottom outs)

So there you have it, still 275.

Edit
Total so far: 615 @ 160(avg)
Deadlift tomorrow, and goal is 405+, might have some grip issues from punching the bar today...

[POWERLIFTER87]

Try some different variations of benching, like incline and decline, and maybe some overhead pressing. That could help your bench a lot.

[Chris255]

Try some different variations of benching, like incline and decline, and maybe some overhead pressing. That could help your bench a lot.

Alright, I'll add those in, my "upper chest" and front delts are really lagging, which maybe the key.

[fixationdarknes]

Dude you've got some strength. Keep it up. Hopefully my deadlifts can somewhat catch up to yours within a few months as I am just starting up again with newbie gains. :D

[Chris255]

Dude you've got some strength. Keep it up. Hopefully my deadlifts can somewhat catch up to yours within a few months as I am just starting up again with newbie gains. :D

Thanks. Better keep hoping, my deadlift will be in the mid 400s in a few months, if I dont get injured. GL with your goals, and what is your deadlift currently at?

[Chris255]

Deadlift: 375, still.

As of now, I'm done with powerlifting. Going heavy all the time has taken it's toll on me. There's too many things to list, but I'm gonna need a break. My focus is now going to be more sport related. I've came up with a new 10-week cycle, so we'll see how it goes(posted below). No more straight bar deadlift for me....:cry:

"Walls Cycle"

Week 1
5x5 (same weight)

Week 2
4x5
1x4 (sw + 5)

Week 3
3x5
1x4 (sw + 5)
1x3 (sw + 10)

Week 4
2x5
1x4 (sw + 5)
1x3 (sw + 10)
1x2 (sw + 15)

Week 5
1x5
1x4 (sw + 5)
1x3 (sw + 10)
1x2 (sw + 15)
1x1 (sw + 20)

Week 6 - Week 10
^ Week 5 // ^ Week 1

I'll be using this on bench, deadlift/squat.

Routine

Upper/Lower

Upper (day 1)

Bench (cycle)
Ghetto T-Bar Row - 3x8
Incline - 4x8
Fnt Delt Raise - 3x8
UR Rows - 3x8
Cbl Pressdown - 2x8
Curls - 4x8
Shrugs - 5x68

Lower (day 2)

Squats/Deadlift (cycle)
Leg Extension - 3x8
Leg Curl - 4x8
Calves - 5x12
Obliques/Abs - 3x10

Day 3 - Jumping
Day 4 - Speed/Agility

[POWERLIFTER87]

That looks like a good routine to me.

[Bako Lifter]

Aww :(

[Chris255]

PL - Thanks. It came to me out of no where, lol.

Bako - The 445 challenge is still on. Stop being a girl.

[Chris255]

I'm gonna start tracking my diet...

Breakfast (915AM)
2 cups milk
1 scoop whey
1 packet oats
3 eggs
5 piece's reeces

Water
1125AM : 30 oz

Lunch: (102PM)
1 cup milk
1 porkchop
1 serving salad
0.5 serving ranch, 0.5 serving cesear
1 reeces
1 can tuna
(almost grabbed a coke..)

Dinner(900PM)
Rd 1
2.5 cups milk
2 pieces of bread
1 porkchop
1 piece of cheese
0.5 serving a ketchup
Rd 2(932PM)
2 cups milk
2 bratwurst

Bad stuff
Diet Coke (730PM)
7 reeces (823PM)(13 total today)

Workout (so much for no weights)(12:20 PM)(bunch of random stuff)
2x5 Trap Shrugs (very slow pos/neg)
2x5 Curls
3x10/hand Rows (see below)
3x8 Bench (had to do it on dog kennels...weird)
3x5 JM Press
3x5 Back Squats
1x3 Front Squats
3x5 Squat/Dead (weight at end of bar, grabbed end of bar, up)
3x3 Snatches
3x5 Hang Cleans
1x3 OH Squat

Below
I stood like I was going to deadlift, but the weight was at one end. I grabbed the end of the bar with the weight on it, pulled up to my stomach, and then extended out. I really felt it in my lateral delt, and lats.


I'm loving this 3 day deload, I really needed it. Then come thursday, chest/tri. I'm ready to start the new cycle and see how that goes.

[Chris255]

Wake: 745AM

Breakfast (920AM)
2 Bratwursts

Lunch (1130AM)
2 Porkchop Sandwhiches
2 Pieces of cheese
3 Cups of Koolaid
(had no milk)

Dinner (624AM)
1 Porkchop Sandwhiches
1 Piece cheese
1.5 cups of Koolaid
1/2 Pizza
2 cups milk

Woke up and my erectors was sore as hell, got it stretched out tho, feel alot better.

[Killa Kurt]

I like the title of your journal, I'll be keeping an eye on your journal.

[Chris255]

Wake: 945AM

Breakfast (1015AM)
2 Fruit&Grain Bars
2 Fruit&Nut Bars
2 Cups Milk

Lunch (1212PM)
16oz Green Tea
1 Rice Cake
1 Serving Reduced Fat Pringles

Dinner (430PM)
3 Servings Chicken Nuggets
0.5 servings Bacon/Ranch dressing
2 cups Milk

800PM : 8oz Green Tea

[Chris255]

Wake: 645AM

Breakfast
3 Servings Cinnamon Toast Crunch
1 Cup Milk
2 Servings Green Tea

Lunch (1050AM)
1 Carton Milk
1 Ham/Cheese/Toast Melt
1 Serving Salad
1 Serving Mixed Fruit

Cardio - MMA - 20 minutes

I get to lift today, I'm done with my 3 day OSS. OLY Day.

Fullbody Stretch
Jumps

Clean
3x3x135

Clean and Jerk
3x3x135

Hang Clean
3x3x125

Snatch
3x3x95

[Chris255]

Wake: 700AM

Breakfast (703AM)
3 Servings Cinnamon Toast Crunch
1 Cup Milk

Lunch
2 Wraps...2 Pieces Chicken, 2 Servings Lettuce, 2 Servings Cheese
1 Carton Milk
1 Serving Fruit

Dinner
1 Rib Sandwhich
1 Turkey Pack Sandwhich
2 Servings Green Tea

Random
1 Bottle of Orange Juice
1 Fruit&Grain Bar
0.5 Serving Green tea

Workout - No weights
20 yard dash - 2.66 (down from 2.82)
Flag Football, ~20 minutes

[Chris255]

Wake: 920 AM

Breakfast
5 Servings Coca Puffs
2 Servings Milk

Lunch
Lean Turkey Sand which
2 Servings Raw Carrots
2 Servings Green Tea

Dinner
2 Beef/Cheese Sand whiches
2 Cups Koolaid

Workout - No cardio

Random
1475mg of Anti-Inflammatory medication
Vitamin water

[Chris255]

Wake: 615 AM

Breakfast
Missed

Lunch

Dinner

Random

Workout (forgot to take it to school)(****ty no b-fast)
Bench - 5x5x135
Tricep Pressdown - 3x6-8x35

Vert Test: 30in

[Chris255]

Wake: 600AM

Breakfast
3 Servings Rasian Brand
1 Serving Skim Milk

Lunch
food

Dinner
1 ChiliDog
2 Cups water

Random
2 chili dogs

Workout (820AM)
2 laps - walked
2 laps - ran

[Chris255]

Wake: 630AM
Weight: 160

Breakfast
1 Serving Rasian Bran
1 Serving 2% Milk

Lunch
1 Horseshoe (10-20 Fries, 1 Pattie/Piece Hamburger/Bread, Cheese)
1 Severing 2% Milk
1 Severing Green Beans

Dinner

Random

Workout (820AM)

Trab Bar Deadlift
WU
135x5
Stretch
225x5
WS (3x3+)
275x3
315x3
335x3+(5)
-Was gonna go for 6, but felt woozy after setting rep 5 down.

Vertical Test
31 inches (PR)


-Plyometrics
-Busted shin

[Chris255]

Wake: 700AM
Weight: 163

Breakfast

Lunch

Dinner

Random

Workout (820AM)

[Chris255]

10-13
Around 10:30PM, trying to change a tire, the car slips off the jack and falls on my knee, ~900lbs is on my knee for around 2-3 seconds. Couldn't bend it past 45 degrees.

10-14
Get to the hospital around 3:05AM, get vicodin(alot), x-rays, and nothings broke, just contusion/deep tissue swelling, give me wraps and a ice pack and send me home. I'm able to bend it about 60-70 degrees, walking is difficult.

10-15
Could hardly get boxers/pants/shoe on. Very tight, couldn't bend it at all, after moving around getting ready, loosens up to about 55-65 degrees. Walking is still difficult. 357PM: About 10 degrees off from full bending, ice.

[Chris255]

10-16
Swelling is down, alot. Nasty bruise, sore. Can almost bend it fully, still stiff in the morning.

108PM: Bruise is NASTY.

[Chris255]

10-17

Bruise is looking better, still sore in the mornings, walking with a little to almost no limp.

11:13PM - tight as hell, hopefully it will loosen up with rest

[Chris255]

10-19

Has been tight for the past few days, can move fully now

[Chris255]

10-20

I'm so close to getting up from a seated position with my injured leg, It's gonna be a huge milestone when I can.

Holy ****, I just tried it and did it. Now lets see how it reacts in the weight room monday.

[Chris255]

Knee is great, ready for the box squat tomorrow...i miss it...and then, I hope to set a PR on deadlift just to overcome this injury.

[Chris255]

I've decided to follow my schools lifting program for awhile, BFS.

Sets/Reps: 5,4,3,2,1+

Bench
5lb Shoulder Swings
135,140,145,150,155(1)

I started with close grip and worked out, worked really well.

Deadlift
225,295,315,335,385(0)

No PR :(, but I'm happy my knee didn't give me problems, and I'm finally lifting again.

[Chris255]

No lifting, school event.

[Chris255]

Stretching, agilities, cardio.

No lifting tomorrow due to half day.
Workout at home.

[Chris255]

No lifting, school event.

Hit 170lbs today.

[Chris255]

I said screw BFS, and made my own.

Chest/Tri
WU
Barx8
95x6
Shoulder swings
115x3
WS
125x5
135x5
140x3

Incline
85x3x6-8

DB BTN Raise (slow reps)
20x3x10

[Chris255]

Legs/Abs

Squats
Took it a little light getting my knee back into shape
barx8
135x5
185x5
225x3
On the 3rd rep of 225, a little pain, but nothing major.

Leg Curls
35x10
45x10

SLDL
95x2x10

[Chris255]

Hammies = trashed

Stretch, Agilities, 800m run.

[Chris255]

Box Squat (3'' Above Parallel)

135x5
185x5
275x5
315x8 (chains)
400x2

Great session...walking 400 out sucked ass. My friend was talking **** all hour that I wouldn't get it, did it twice. I love showing people up:evillaugh:

-2 sets Curls
Sit and Reach - 2.0
LOL Sore hammies FTL

[Chris255]

Westside

Bench Day
ME, DE, Assistance

ME
Main: SetxReps: 5x1,3,5
Accessory: 3x5-7
Main: Bench (Variation)
Clav. Head Work
Tricep Work
Trap Work
Delt Work

DE (60%)
Main: SetxReps: 8x3
Accessory: 2x10
Main: Bench (Variation)
Incline
Tricep Work (Boards)
Trap Work
Delt Work

Assistance
3x5-7

Tricep Work
Trap Work
Lat Work
Delt Work

Squat/Deadlift Day
ME, DE, Assistance

ME
Main: SetxReps: 5x1,3,5
Accessory: 3x5-7
Main: Squat/Deadlift (Variation)
Hamstring Iso Work
Quad Iso Work
Glute Work
Hip Work
Ab Work

DE
Main: 10x2(50%,SQ or Variation), (60%x6 DL or Variation)
Accessory: 3x8
Main: Squat/Deadlift
Hamstring Iso Work
Glute Work
Quad Iso Work
Hip Work
Ab Work

Assistance
2x10
Lift: Chosen
Quad Iso Work
Hip Work
Hamstring Iso Work

[Chris255]

4AM Cardio & 25mins of basketball