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themechanic55
02-15-2009, 10:41 PM
Current stats:
21yrs old
257lbs as of 5 minutes ago
5'11

I have competed in three meets, 2 in the USAPL and 1 in the USPF.

Best lifts are: Sq-562, BP-385, DL-511. All were done raw.

I followed a Westside template for about 2 years and made pretty good progress. Currently doing 5/3/1.

If you have any advice or questions dont hesitate to post.

I'll post last week's workouts a little later, hopefully, I have to study for a midterm first.

themechanic55
02-16-2009, 02:38 AM
DL Day

Deadlift
5 x 255
5 x 285
8 x 330

I had at least two left in the tank.

Spread Eagle Situps
3 x 12 w/short bar

Tire sled, sprints w/ harness
4 x sled
4 x sled+25
4 x seld+50

First day of conditioning cycle. Now I remember why I've been avoiding hard conditioning, it sucks.


Bench Day

Bench (slight pause at the chest)
5 x 235
5 x 295
6 x 310

Chin Ups
10 w/purple band assistance
8 w/ red assistance
6 x BW
7 w/ purple assistance

DB circuit for conditioning



Squat Day
12" Wide Stance Box Squat (this is about 1.5" below parallel for me)
5 x 275
5 x 315
8 x 360

I've only done singles and double for my work sets for about 2 years so making the switch to higher rep sets is tough. I wanted to stop at about 4 but just kept pushing.

Side Bends
15 x 50, 75, 105 each side


1. Tire sled w/ handles, backwards
3 x sled
2. Farmers walk
3 x 110's
3. Tire flips
3 trips

Distance covered was about 30 yards per trip. No rest between exercises but I would rest after I would go through all three.



Overhead Day
Military Press
5 x 135
5 x 165
8 x 185

Db Row
12 x 45
12 x 60
20 x 80


DB Circuit

jumperzz
02-16-2009, 03:09 AM
looking strong bro

themechanic55
02-16-2009, 11:22 PM
DL Day

DL
3 x 265
3 x 305
8 x 345

Spread Eagle Situps
3 x 12

Tire Sled w/harness, sprints
4 x sled
4 x sled + 25
6 x sled + 50

themechanic55
02-16-2009, 11:23 PM
Thanks jumperzz

themechanic55
02-17-2009, 11:35 PM
Bench Day

Bench
3 x 255
3 x 295
4 x 330

I'm really struggling to stay tight after the second rep.

Chin Ups
10 w/blue
10 w/purple
6,5 x BW

The blue band helped way too much.

DB Circuit

teeroy
02-18-2009, 12:22 AM
Which bands do you use for the chin ups? I'm thinking of getting some for my chin ups.

themechanic55
02-18-2009, 08:14 PM
I've been playing with all the bands for the last couple weeks. The purple bands seem to give me the right amount of assistance for ten rep sets.

themechanic55
02-19-2009, 02:45 PM
Squat Day

Wide 12" Box Squat
3 x 295
3 x 335
5? x 385...it might have only been 4, I'm not sure but it was definitely more than 3

Side Bends
12 x 70
12 x 90
12 x 110


Tire sled w/handles, backwards
3 trips
Farmers Walk
3 x 110's
Tire Flips
3 trips

themechanic55
02-20-2009, 08:39 PM
Overhead Day

Military Press
3 x 155
3 x 175
5 x 195

DB Row
8 x 65
8 x 80
15 x 95

DB Circuit

I couldnt seem to get into it today,everything felt off, maybe I shouldnt have eaten right before going to the gym.

Strong(er)
02-20-2009, 08:42 PM
strong stuff bro

themechanic55
02-24-2009, 12:07 AM
DL Day

DL
5 x 285
3 x 325
5 x 365

I was gased after this, I probably should have called it a day.

Spread Eagle Situps
4 x 10 w/ short bar

Tire sled, harness, forward
4 x sled
3.5 x sled + 25

I heard a pop in my calf, no pain right away though. I wouldnt be worried but its the same calf that i tore a little over a year ago. I guess I'll have to wait until tomorrow morning to get an idea of the seriousness.

themechanic55
02-26-2009, 06:15 PM
Bench Day

Bench
5 x 275
3 x 315
1 x 345

Chin Ups
10 w/purple, 8, 6, 6 w/purple

DB Circuit

My calf still hurts a little but its definitely managable. I was afraid that I was going to wake up and have bruising on my calf in the area where i felt the pop but there's nothing there.


Squat Day

12" Wide Stance Box Squat
5 x 315
3 x 365
3 x 405

Side Bends
8 x 60, 90, 120

No conditioning, I ran out of time.

All of my warmup sets except for the ones with an empty bar felt off, I couldnt get comfortable. The first two working sets also felt off but everything came together for the last set. I would have gone for one more rep on the squat but as I finished the third rep I realized that I forgot to adjust the safety pins. I didnt want to risk not completing the rep and getting stuck on the box with weight crushing me.

themechanic55
03-01-2009, 12:05 AM
Overhead Day

Military Press
5 x 165
3 x 185
4 x 205

DB Row
5 x 70
5 x 100
8 x 130



DB Snatch
3 x 5 x 55 per arm
Overhead Walking Lunges
3 x 20 steps x 45
Tire Flips
3 trips

jumperzz
03-01-2009, 12:34 AM
woah man,strong press....if only i could press as much as you could :D

themechanic55
03-05-2009, 01:44 PM
DL Day deload

I didnt make it to the gym. I went to start my car and it wouldnt turn on, my battery died. By the time I had put in a new one it was too late to go to the gym so I went to the park instead.

Sprints
12 x 30yds?

These werent done at full speed because my calf still isnt 100%.


Bench Day

Bench
5 x 185
5 x 205
5 x 225


Chinups
3 x 5

Tire sled, forward with handles
10 x sled + 25


Squat Day

12" Wide Box Squat
5 x 215
5 x 235
5 x 255

Side Bends
3 x 10 x 55


DB Snatch
5 x 55 each side
OH Walking Lunge
20 steps x 45
Tire Flips
1 trip

themechanic55
03-09-2009, 01:06 PM
Military Day

I didnt make it to the gym. I had to make a choice between driving 30 minutes each way for a 30 minute deload workout or drive 10 minutes to go to a buffet, the choice was easy. lol

Deadlift Day

Deadlift
5 x 255
5 x 295
6 x 335

I had more reps in me but my form was getting ugly. I couldnt get in the groove.

5 x 10 x 200

Hanging Leg Raises
5 x 12

themechanic55
03-10-2009, 10:01 PM
Bench Day

Bench
5 x 235
5 x 265
5 x 305

5 x 10 x 180

I'm not sure why I stopped at 5 because I definitely had more in me. I was having a hard time keeping my upper back tight during the sets, its probably from the DL's yesterday.

Chest Supported Rows
5 x 10 x 230

I had planned on doing some conditioning but I wanted to get home so that I could start studying,finals are next week.

themechanic55
03-12-2009, 12:57 PM
Squat Day

Wide 12" Box Squat
5 x 285
5 x 325
7 x 370

5 x 10 x 220

Single Leg Curls
5 x 10 x 25

My legs were so fried after the squats that even 25lb leg curls were hard.

themechanic55
03-14-2009, 09:38 PM
Military Day

Military Press
5 x 145
5 x 165
7 x 185

5 x 10 x 110

Pullups
8,6,6,5,4

I didnt get as many reps as I thought I was going to on the last set, I think its because my shoulders were so fatigued from squatting the day before.
The soreness from the squats is ridiculous I hope its gone by the time I have to DL.

themechanic55
03-20-2009, 12:11 AM
DL Day

DL
3 x 275
3 x 315
4 x 355
5 x 10 x 220

Hanging Leg Raises
5 x 12

I was still sore from squatting last Thursday when I pulled on Monday, it made it difficult to get into a goo starting position initially.


Bench Day

Bench
3 x 255
3 x 285
4 x 325
5 x 10 x 200

Chest Supported Row
5 x 10 x 230


Squat Day

12" Box Squat
3 x 305
3 x 345
4 x 395

Leg Curls
5 x 10 x 25 each leg.

themechanic55
03-25-2009, 03:08 PM
Military Day

Military Press
3 x 155
3 x 175
5 x 200
5 x 10 x 120

Pullups
some


Deadlift Day

Deadlift
5 x 295
3 x 335
1 x 375
3 x 10 x 200

Hanging Leg Raises
5 x 12

Bench Day

Bench
5 x 265
3 x 305
3 x 340
3 x 10 x 180

W Chest Supported Row
5 x 10 x 230

themechanic55
03-27-2009, 08:57 PM
Squat Day

Wide 12" Box Squat
5 x 325
3 x 365
3 x 415
3 x 10 x 225

Leg Curls
5 x 10 x 25 per leg


Military Day

Military Press
5 x 165
3 x 185
4 x 210
3 x 10 x 115

Pullups
8,6,7,5,5

themechanic55
04-05-2009, 10:51 PM
I was deloading last week. I didnt feel like making the drive to the gym for the deload workouts, so I didnt. I did some foam rolling, bodyweight circuits and a ton of eating instead.

I figured out how to hook up bands for Sumo pulling, and I plan on trying to tomorrow. Definitely looking forward to it.

themechanic55
04-06-2009, 09:41 PM
Deadlift Day

Sumo DL
5 x 295
5 x 335
5 x 385

against a Monster Mini
3 x 3 x 225

Leg Curls, single leg
3 x 7 x 35

Spread Eagle Situps
3 x 10 x short bar


I couldn't get comfortable with my Sumo form, which is weird because its always been the one that I was most comfortable with. I didnt realize it while I was in the gym but I was pulling conventional with a sumo stance. I'll make sure to get my butt down and head up next week.

themechanic55
09-22-2009, 01:48 AM
I haven't updated this for a while. I'm going to start tracking my workouts here again.

I just did a meet on Sept 12. I went 9/9. Best lifts were 606-463-556

themechanic55
09-23-2009, 01:46 AM
Squat

A. Squat w/ greens
5 x 225 - 8
5 x 275 - 10

B. Conv. DL
5 x 315 -8.5
5 x 315 - 8
5 x 335 - 8
5 x 365 - 9.5

This was my first workout after the meet on the 12th, I wasn't 100%. I screwed up the weight selection on the squat so the lifts got hard before they were supposed to. DL's were decent but they were rushed because the gym was closing


Raw Bench

A. Bench
5 x 275 - 8
4 x 5 x 295 - 9
5 x 305 - 10

B. Med Incline
5 x 225 - 9
5 x 225 - 10

C1. Military Press
3 x 8 x 135
6 x 135

C2. Pullups
7, 7, 5, 4

themechanic55
09-26-2009, 12:37 AM
DL

A. Sumo DL
5 x 315 - 8
5 x 335 - 9
5 x 335 - 9
5 x 355 - 9
5 x 355 - 9
5 x 375 - 9.5

B. SSB 10" Box SQ
5 x 225 - 8
5 x 245 - 8
5 x 275 - 8
5 x 305 - 9.5

I had to cut it short again because the gym was closing. I was fairly happy with the pulls, I've always been horrible at doing reps so it was nice to to get a little weight on the bar. It was my first time using the SSB, its definitely going to stay in my rotation.


Shirted Bench
A. Bench w/ reds
3 x 5 x 225 - 9
5 x 245 - 10
B. 3 Board Press
5 x 315 - 8
5 x 335 - 9
5 x 335 - 10
C. CSR
4 x 8 x 90

I tried a different Chest supported Row machine today. I didnt like it but I really suck at it so I'll keep doing it.

themechanic55
10-01-2009, 11:23 AM
Squat

A. Squat
4 x 3 x 405 - 8
3 x 405 - 9

B. Conv DL
3 x 3 x 365 - 8
3 x 365 - 9

C1. Front Squat
3 x 8 x 225

C2. Seated Calf Raise
3 x 8 x 115

C3. Hanging Leg Raises
3 x 10



Raw Bench

A. Bench
5 x 3 x 315 - 8
3 x 335 - 9

B. M Incline
2 x 3 x 225 - 8
2 x 3 x 235 - 8
3 x 255 - 9

C1. Military Press
3 x 8 x 135

C2. Halbert rolls
3 x 8 x 30's

C3. Pullups
7, 5, 3

themechanic55
10-02-2009, 05:52 PM
Deadlift

A. Sumo DL
3 x 315 - 8? form was off
3 x 335 - 8 still off
3 x 335 - 8 better
3 x 335 - 8
3 x 355 - 8
3 x 365 - 9

B. N SSB 10" Box Squats
2 x 3 x 275 - 8
3 x 295 - 8
3 x 315 - 8
3 x 315 - 9

C1. Single Leg, Leg Curls
3 x 8 x 45

C2. Side Bends
3 x 8 x 90

C3. Hip Thrusts
3 x 8 x 95


Shirt Bench

A. 2 Board Press
3 x 3 x 315 - 8
3 x 325 - 8
3 x 345 - 8
3 x 355 - 9

B. 4 Board Press
3 x 3 x 365 - 8
3 x 365 - 8.5

C1. Rev EZ Curls
3 x 8 x 50

C2. Chest Supported Row
3 x 8 x 90

C3. Incline Tate Presses
3 x 8 x 50's

themechanic55
10-21-2009, 01:00 AM
Squat

A. N SSB 10" Box Squat
3 x 5 x 275 - 8
5 x 275 - 9
5 x 265 - 8

I have a love/hate relationship with this exercise, mostly hate.

B1. BB Alternating Reverse Lunges
4 x 10/per x 135

B2. Alternating DB Swing
4 x 10/per x 55

I had to sit down for a little while after doing this.

C1. Hip Thrusts
4 x 10 x 95

C2. Single Leg Leg Curls
4 x 10/per x 30

D1. Hanging Leg Raises
4 x 10

D2. Pallof Press-?
3 x 10 x 30

Coke
10-21-2009, 08:58 AM
Great seeing you posting up again man, didn't realize you were so young.