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roots
04-20-2009, 08:04 PM
So I finally decided to start a journal, under pressure from danmac. I am 22 years old, 6ft tall, 225 lbs. Anyway, I have been powerlifting for 1 year and 4 months. My best raw lifts currently are:

500 Dead (Edit: Currently 545)
385 Squat (Edit: Currently 405)
260 Bench ( Edit: Currently 275)

Thanks for reading !

roots
04-20-2009, 08:09 PM
Saturday's workout: Last day on the chris mason bench routine.

Bench:250 x 1, 245 x1

squat: 315 for 5, 3 (tired)
55lb dumbells for 22 reps ( bench)
tri pushdowns 2x 10
face pulls 20 reps

danmac
04-20-2009, 08:19 PM
Laziest journal writer ever.

I like this journal though, I'll be able to keep track of your progress. Make sure you aren't getting to far ahead of me on anything... any by anything i mean deadlifts.

Also have you hit that 385 squat yet? or do you just put up numbers you "think" you can hit?

roots
04-22-2009, 02:13 PM
yes , i did hit the 385 squat. I was tired that day, so i should be good for 395.

Anyways, new workout today and new PR !

Deadlifts:
warmup:
135 x 10
225 x5
315 x 3
405 x1 Double Overhand ! Easy too
505 x1 PR !


Chins:
BW x 12, 9, 6
Rows: 90lb dumbell x 10
Tri pushdowns: 3sets of 10
face Pulls: 2 sets of 10

danmac
04-22-2009, 03:17 PM
Sick deadlifting. No way you can still keep pulling PRs like that, it defys everything i believe in haha.

Get those pull ups up. Time to add weight.

roots
04-22-2009, 06:07 PM
thanks. It was a grinder tho, almost puked. But that was probably cause I went right after lunch haha. Grip strength is improving tho !

Pullups: it was a high rep day for them.

danmac
04-22-2009, 06:28 PM
6 is high rep now?;)

What workout are you following?

roots
04-22-2009, 06:32 PM
haha. 12 is high rep. I have no endurance, i need to work on that. And my workout is a bit of eveything. A little westside (modified), and I'm doing the 5/3/1 program for squats.

danmac
04-23-2009, 12:21 AM
Think about pure westside or pure 5/3/1. I have always assumed that others know more than me or you, so it might be worth trusting them.

Anyway see ya friday. 275 bench.. i think its about time.

roots
04-23-2009, 11:00 AM
can you bring me that antislip mat tomorow? also, persicutor has a journal now haha

danmac
04-23-2009, 04:13 PM
Yeah ill bring the mat. I tried chalking my back the other day, and it works almost the same. I might get used to doing that, since its legal in competition and using the mat isnt.

roots
04-24-2009, 06:49 PM
garbage workout

bench
275x 0
265 x 0

Overhead press: 135 x 5 or so

pushdowns

Dan, I forgot to take the antislip mat from you, i am going to need that eventually

danmac
04-24-2009, 06:55 PM
Hahah worst workout of your life. Dont forget you did a board press where you just dropped it on the boards haha. We need to just work on that form, thats all it is. You need to be way way tighter.

roots
04-27-2009, 07:22 PM
Todays workout:

Squats:

395 x 0 - almost got it !

315 x 4, 4 Box Squat

Chinups: BW x 11, 5, 5

danmac
04-27-2009, 07:42 PM
Close only counts in horseshoes and hand grenades! Hit that 395 next time. Also maybe i can throw some max squats down this wednesday. Either at school or at the gym here, lemme know.

roots
04-27-2009, 09:09 PM
come to ottawa U this time, wed or Fri. I dont wanna use the garbage bars at the Y, with the frozen sleeves. Also,I can get a vid of your 440 squat.

danmac
04-27-2009, 09:46 PM
come to ottawa U this time, wed or Fri. I dont wanna use the garbage bars at the Y, with the frozen sleeves. Also,I can get a vid of your 440 squat.

440 squat? Why would i set a 5 lb pr. 565 min.

roots
04-29-2009, 07:09 PM
Todays workout:

Bench: 225x3, 4, 4
dumbell row: 100Lb x 10,10
H rolls: 30lb x10, 10, 35Lb x 10

danmac
04-29-2009, 07:14 PM
Send me the vid now

roots
05-01-2009, 08:11 PM
Deadlifts:

415 Double overhand PR

425 Double Overhand PR !

510 x 0 - almost got it !

Speed Box Squats:

225 x 2 x 6 Fast

H rolls: 35s X10,8,8

danmac
05-02-2009, 09:56 AM
What? No new deadlift record this week? what gives?

Also whats an H roll.

roots
05-02-2009, 10:36 AM
haha, at least i still set a grip PR. H rolls are awesome for the rear delts, most of the westside guys use them.

http://www.wannabebig.com/forums/showthread.php?t=109399

danmac
05-02-2009, 11:16 AM
Ah i have always called them H-raises. Used to do them all the time for rear delt work, they are great.

roots
05-06-2009, 08:10 PM
May 5, 2009

Squats

390 x 1 PR ! (Raw, no belt, no wraps)

Box squats: 335 x 4, 2


Chins: BW x 13, 8, 5, 4 (no endurance haha)

Face pulls: 100Lbs x 10,10,10

Weighted Situps : 12Lb medicine ball x 25 ( way too easy, next time using 50lb dumbell)

danmac
05-06-2009, 10:39 PM
May 5, 2009

Squats

390 x 1 PR ! (Raw, no belt, no wraps)

Box squats: 335 x 4, 2


Chins: BW x 13, 8, 5, 4 (no endurance haha)

Face pulls: 100Lbs x 10,10,10

Weighted Situps : 12Lb medicine ball x 25 ( way too easy, next time using 50lb dumbell)

What so you are saying RAW is without belt and wraps now... come on.

roots
05-09-2009, 04:37 PM
haha i never said that, i just felt it was necessary to mention it.

May 9:

225 x 4,3,3 Bench

dumbell rows: 100 x 12, 105 x 10 PR

short workout, but at least a pr was made

roots
05-11-2009, 03:29 PM
Great workout today:

Rackpulls:

405 x 1
495 x 1
545 x 1 PR !

Pullups:
BW x 11, 10, 5, 3

Tricep Pushdowns:
100Lbs x 5, 90 x 10, 85Lb x 9

Face Pulls:
100Lbs x 10 x 3

Ghetto GHR: 2x5

roots
05-13-2009, 09:34 PM
another PR workout:

Squats: Raw, belt only

315 x1
400 x 1 PR !! (first time using a belt for a full squat, felt much better)

Box squats:
355 x 2 PR
335 x 3

Chins: BW + 45 x 4,3
BW + 25 x 4

Weighted decline situps: 60 Lb dumbell x 20

Face pulls: 100Lbs x 10 x 2

danmac
05-13-2009, 10:22 PM
Sick squat buddy! Finally hit that 400!

roots
05-19-2009, 04:57 PM
Another PR workout !

Rackpulls:

495 x 1
555 x 1 Easy PR !

Sumo deads: 405 x 4, working on form

Chins:
Bwx5, +45x4, 55 x 3, 45 x 4

DB curls: 55 x 8

Jorge Sanchez
05-19-2009, 05:31 PM
Awesome rack pull, dude. That 555 definitely was easy. You've got more in your for sure.

danmac
05-19-2009, 09:56 PM
Nice those rackpulls are getting heavy. Starting to get some big looks in the gym i bet. hows your grip holding up with that?

roots
05-20-2009, 12:31 PM
Awesome rack pull, dude. That 555 definitely was easy. You've got more in your for sure.

thanks man ! next week 565 then haha

roots
05-20-2009, 12:34 PM
Nice those rackpulls are getting heavy. Starting to get some big looks in the gym i bet. hows your grip holding up with that?

thanks. Yeah people are starting to notice haha. The 45 plates are thicker than normal, so with almost 6 plates on the bar, theres not much room at the ends of the bar sleeves, it looks really cool. Grip strength is surprisingly still not an issue at all, hope i can keep that up.

roots
05-27-2009, 06:15 PM
Great workout today even though I had some serious sleep debt.

Rackpulls (below knee):

405 x 2
495 x 1
565 x 1 PR !

Sumo deads: 425 x 3 PR !

Chins: Bw x5, BW + 60Lbs x 4 PR !, 3.5, 3, BW x 12

H rolls: 35's x 7 x 3

Tri pushdowns: 7 x 3

roots
05-29-2009, 08:35 PM
Dumbell Rows:
110 x 8,7,6 PR

Bench:
225 x 2, 205 x 5

and thats it haha. Wasnt feeling it on bench, and didnt have a spotter so I didnt push too hard.

roots
06-03-2009, 09:41 PM
Deadlifts:

515 x 0
510 x 0

Deficit Deads:

405 x 4 (standing on 45 plate)

Farmers walk:

405 Lbs (trapbar) ~ 70 feet. x3 These are cool, but hell on the hands.

Chins:

70Lbs x 2, 45Lb x 4,3,3

Face Pulls:

3x10

danmac
06-03-2009, 11:14 PM
Deadlifts:

515 x 0
510 x 0

Deficit Deads:

405 x 4 (standing on 45 plate)

Farmers walk:

405 Lbs (trapbar) ~ 70 feet. x3 These are cool, but hell on the hands.

Chins:

70Lbs x 2, 45Lb x 4,3,3

Face Pulls:

3x10

Looks like we had the same kind of workout today haha.
That farmers walk is a good call. What are you doing tomorrow? GPP at some point during the day if you want.

roots
06-05-2009, 12:05 PM
So this mornings workout went okay, considering I was still hungover from last night haha. At least I ate 2000 calories before I went to bed though....

Squats: Below Parallel Box

315 x 2

365 x 2 PR

335 x 4


Pullups: 10, 8, 7

H rolls: 3 x 10

roots
06-08-2009, 06:18 PM
Bench:

205 x 5, 5, 3

Dumbell rows: 115 x 5,5,5

Shoulder Raises: 30Lbs x 5,5,5

danmac
06-09-2009, 08:17 PM
Put a little heart into your journal!

roots
06-09-2009, 08:58 PM
Here's some heart:

Tuesday June 9:

Deadlifts:

405 x 1
510 x 0 **** !

Deficit deads: (these were tough, I brought in my 2.75 inch plywood platform haha)

405 x 4
385 x 4
385 x 4

Farmers Walks: I love these. I'm coming close to maxing out the trap bar, can't fit any more than 515 pounds on it, sleeves are too short.

440 Lbs ~ 60 feet PR !
440 Lbs ~ 70 feet PR !

Chinups:

BW x 5, +45 x 4, 3, +25 x 4

Captains Of Crush gripper #1: 10 full reps per hand PR haha

all in all, a solid workout.

danmac
06-09-2009, 10:31 PM
Here's some heart:

Tuesday June 9:

Deadlifts:

405 x 1
510 x 0 **** !

Deficit deads: (these were tough, I brought in my 2.75 inch plywood platform haha)

405 x 4
385 x 4
385 x 4

Farmers Walks: I love these. I'm coming close to maxing out the trap bar, can't fit any more than 515 pounds on it, sleeves are too short.

440 Lbs ~ 60 feet PR !
440 Lbs ~ 70 feet PR !

Chinups:

BW x 5, +45 x 4, 3, +25 x 4

Captains Of Crush gripper #1: 10 full reps per hand PR haha

all in all, a solid workout.

Where are you walking these farmer walks?

And are you bringing captain of crushs to the gym? haha

Also fancy journal entry, nice bold.

Kenny Powers
06-09-2009, 10:50 PM
good lifts roots, what is your best pull to date?

and how far off were you on the 515 try?

roots
06-10-2009, 03:18 PM
Where are you walking these farmer walks?

And are you bringing captain of crushs to the gym? haha

Also fancy journal entry, nice bold.


I am walking them from one side of the gym to the other, the area where the squat racks are, you know. People move out of the way pretty quickly haha.

also, I didnt bring the grippers to the gym, that would be terrible. Did it at home. I also ordered the COC #2 yesterday from elitefts.

roots
06-10-2009, 03:21 PM
good lifts roots, what is your best pull to date?

and how far off were you on the 515 try?


Thanks Kenny,

my best pull to date is 505. The 515 I barely got off the ground. But, I just started doing deficit deads,and I have a feeling they will really help me with leg drive.

Kenny Powers
06-10-2009, 04:10 PM
love deficit deads man, they will absolutely help you with leg drive

give em some time and you will be smashing the weights in no time. those and rdl are the two dl variations that really carry over well for me.

roots
06-13-2009, 06:12 PM
Todays Workout:

Squats:

405 x 0 Almost had it, technique is off. Next time I will try with a belt.

365 x 2

Parallel Box Squats:

315 x 5
315 x 6

Pullups:

BW x 10, 6, 4, 4

H rolls:

30Lbs x10 x 3

Kenny Powers
06-13-2009, 06:30 PM
what was off with the squats?

and damn nice try, thats a sweet milestone to hit for sure

roots
06-13-2009, 09:19 PM
what was off with the squats?

and damn nice try, thats a sweet milestone to hit for sure

thanks, I really wanted to get that 4 plate squat. I didnt get a good walkout, and my stance was too narrow. I'll try again sometime soon. I think I am going to stick with box squats for a bit, I really like them.

roots
06-15-2009, 04:08 PM
Bench:

210 x 5
210 x 5
210 x 4

Reverse Grip Bench:

185 x 5
185 x 4

Starting to get back into these, I really enjoy them.

Dumbell Rows:

115 x 8 PR !
115 x 8
115 x 8

Face Pulls:

100 Lbs x 10 x 3

danmac
06-15-2009, 06:41 PM
Bench:

210 x 5
210 x 5
210 x 4

Reverse Grip Bench:

185 x 5
185 x 4

Starting to get back into these, I really enjoy them.

Dumbell Rows:

115 x 8 PR !
115 x 8
115 x 8

Face Pulls:

100 Lbs x 10 x 3

Rows are getting strong, You are outgrowing them there!
How did the bench feel? Why are you doing reverse bench on the same day in the same rep range?

roots
06-15-2009, 07:51 PM
Rows are getting strong, You are outgrowing them there!
How did the bench feel? Why are you doing reverse bench on the same day in the same rep range?

thanks. They only have up to 125 Lb dumbells, which is actually pretty good. What does the Y go up to?

Maybe I should do reverse bench on a different day? Problem is that I'm usually too tired after deads or squats to hit bench again.

Kenny Powers
06-15-2009, 08:52 PM
what kind of grip width do you use on reverse grip bench? do you prefer those in place of cgbp?

danmac
06-15-2009, 10:18 PM
thanks. They only have up to 125 Lb dumbells, which is actually pretty good. What does the Y go up to?

Maybe I should do reverse bench on a different day? Problem is that I'm usually too tired after deads or squats to hit bench again.

Maybe change the rep range then. I usually up it a bit for accessory work.

roots
06-16-2009, 08:50 AM
what kind of grip width do you use on reverse grip bench? do you prefer those in place of cgbp?


I usually use a shoulder width grip for these. I definitely like RGBP better than close grip because with close grip I tend to flare my elbows, which gives me tendonitis problems. Reverse grip keeps the elbows perfectly tucked. It also hits the front delts pretty hard.

danmac
06-16-2009, 06:28 PM
Deficits tomorrow? You work?

roots
06-16-2009, 08:47 PM
yeah I'm hitting up deficits tomorow, but later, around 6ish. You in?

danmac
06-16-2009, 11:10 PM
yeah I'm hitting up deficits tomorow, but later, around 6ish. You in?

Work at night. Daytime for me. How many inches you working off of? I would like to beat you.

roots
06-17-2009, 06:37 PM
Great Workout today, 3 PR's !

Rack pulls (below knee):

405 x 2
495 x 1
575 x 1 PR

Deficit Deads (2.75 "):

415 x 4 PR
415 x 4

Farmers Walk:

440 Lbs ~ 110 feet 40 foot PR
440 Lbs ~ 100 feet

tore a couple of callouses on my hand, stung a bit.

Pullups:

45lbs x 4, 3, 3

Some random guy came up to me and asked how I got my deadlift so high. I told him to stop doing sets of 12 on deadlifts and switch to 5 reps. He also had no idea that you are supposed to hold your breath during the lift. I set him off on the right track, felt good haha.

Kenny Powers
06-17-2009, 10:24 PM
nice work roots, pretty cool that now you are the old veteran at the gym people look up to haha

pretty impressive witht e deficits, what kind of deficit are you using?

roots
06-18-2009, 01:53 PM
nice work roots, pretty cool that now you are the old veteran at the gym people look up to haha

pretty impressive witht e deficits, what kind of deficit are you using?

thanks man, its always nice when people ask for advice. The deficit platform is just pieces of plywood that I screwed together, about 2 and 3/4 inches. I'm glad I made it and I'm going to stick with these for a while, using straight linear progression. I like keeping it simple.

danmac
06-18-2009, 06:14 PM
thanks man, its always nice when people ask for advice. The deficit platform is just pieces of plywood that I screwed together, about 2 and 3/4 inches. I'm glad I made it and I'm going to stick with these for a while, using straight linear progression. I like keeping it simple.

How did the deficits feel? I dont know how much pulling i will be doing in the next 4 weeks. I really need to dial my squat in, the things all over the map. But if you want to do some bench work let me know. Even if im just helping out with yours.

roots
06-20-2009, 04:52 PM
saturday workout:

Parallel Box Squats:

365 x 4 PR !
365 x 4

Chinups:

+45 x 4
+45 x 4
+45 x 4
+45 x 4

Barbell Curls:

100Lbs x 10
100Lbs x 6

danmac
06-20-2009, 07:03 PM
saturday workout:

Parallel Box Squats:

365 x 4 PR !
365 x 4

Chinups:

+45 x 4
+45 x 4
+45 x 4
+45 x 4

Barbell Curls:

100Lbs x 10
100Lbs x 6

Nice squatting. How do you do your boxes, with a pause or a tap?

roots
06-20-2009, 07:21 PM
Nice squatting. How do you do your boxes, with a pause or a tap?

I pause, never touch and go.

danmac
06-20-2009, 08:29 PM
I pause, never touch and go.

Real impressive.

roots
06-22-2009, 04:33 PM
Mon June 22

Bench:

215 x 5
215 x 5
215 x 5

Reverse grip bench:

190 x 4
190 x 3

DB rows:

120 x 8 Pr
120 x 6
120 x 6

* Unfortunately my hands keep slipping after the 5th rep, might need some straps.

Tricep Pushdowns:

10 x 3

Kenny Powers
06-22-2009, 07:34 PM
damn man, strong box squats. figure you are good for 405 raw without a box for sure

strong bench effort too man, nice job

roots
06-22-2009, 07:58 PM
damn man, strong box squats. figure you are good for 405 raw without a box for sure

strong bench effort too man, nice job

thanks. Im really enjoying the box squats, I think I have better technique off the box, as it helps me sit back more.

as for bench, my strength has declined a lot, probably by about 15 Lbs, since I hadn't trained it consistently for a while.

roots
06-24-2009, 07:28 PM
Great workout today, 3 Pr's !

Rackpulls:

405 x 3
495 x 1
585 x 1 PR ! ( 6 plates on the bar looks sick !)

Deficit Deads (2.75 ")

425 x 3 Easy
Belt on:
435 x 3 20Lb PR ! Easy

Farmers Walk (Trap Bar)

470 Lbs x 60 feet PR !
470 Lbs x 60 feet

Face Pulls:

100Lbs x 12 x 4

Those farmers walks really tear up my hands, I tore a few calluses again. Had to chalk them up so they wouldnt bleed haha.

danmac
06-24-2009, 10:55 PM
Great workout today, 3 Pr's !

Rackpulls:

405 x 3
495 x 1
585 x 1 PR ! ( 6 plates on the bar looks sick !)

Deficit Deads (2.75 ")

425 x 3 Easy
Belt on:
435 x 3 20Lb PR ! Easy

Farmers Walk (Trap Bar)

470 Lbs x 60 feet PR !
470 Lbs x 60 feet

Face Pulls:

100Lbs x 12 x 4

Those farmers walks really tear up my hands, I tore a few calluses again. Had to chalk them up so they wouldnt bleed haha.

HOLY ****. thats a huge rack pull. I guess lockout wont be your problem!

roots
06-25-2009, 08:54 PM
haha thanks. yeah, lockout and grip are a non issue which is nice. Just working on floor speed.

roots
06-28-2009, 04:23 PM
Sunday June 28:

Parallel Box Squats:

315 x 1
375 x 3
375 x 3

Chinups:

+45 x 5
+45 x 4
+45 x 4
+45 x 3
BW x 10

Kenny Powers
06-28-2009, 09:18 PM
strong box squats my man. what kind of stance do you use on those?

and good chins man, giving me a run for my money, i better step it up!

roots
06-28-2009, 10:21 PM
strong box squats my man. what kind of stance do you use on those?

and good chins man, giving me a run for my money, i better step it up!

thanks dude. I use a little wider than shoulder width stance, same as freesquats. I'm not a big fan of sumo squats.

roots
06-29-2009, 03:05 PM
Alright, today was Bench/misc workout, with my brother (persicutor) and danmac.

Bench:

220 x 5 Easy
Decided to try some singles:

265 x 0 **** !
245 x 1
225 Paused x 1 (working on form)
225 Paused x 1

Bent over Barbell rows:

265 x 5
265 x 5
265 x 5

Face Pulls:

100Lbs x 12 x 3

Ghetto Glute ham raises with bands : 10 reps

Back Hyperextensions with bands: 10 x 3

Post workout:
Subway Chicken Bacon Ranch foot long combo with chocolate milk x 1 !

roots
07-02-2009, 08:40 PM
Todays workout:

Deadlift:

405 x 1
475 x 3 PR

Farmers Walks:

490 Lbs ~ 50 feet PR X 2

Speed Squats:

225 x 3 x 6

Back Hyperextensions:

70Lbs x 8, 90 Lbs x 8

Hamstring Curls:

130Lbs x 6 x 3

Some random guy that I met at the gym today was squatting 500 Lbs raw, off a parallel box. He bounced it but it was still very impressive, highest squat I've seen in a gym.

danmac
07-03-2009, 11:11 PM
Todays workout:

Deadlift:

405 x 1
475 x 3 PR

Farmers Walks:

490 Lbs ~ 50 feet PR X 2

Speed Squats:

225 x 3 x 6

Back Hyperextensions:

70Lbs x 8, 90 Lbs x 8

Hamstring Curls:

130Lbs x 6 x 3

Some random guy that I met at the gym today was squatting 500 Lbs raw, off a parallel box. He bounced it but it was still very impressive, highest squat I've seen in a gym.

Both you and your brother with the heavy speed squats eh.

500 lb squats are sick. i cant wait to be there.

roots
07-04-2009, 02:58 PM
225 isnt heavy for speed work. only 56% of my max. and yea, the 500 lb squat was sick

danmac
07-04-2009, 03:28 PM
225 isnt heavy for speed work. only 56% of my max. and yea, the 500 lb squat was sick

Seems heavy anyway, are you moving it fast enough?

roots
07-04-2009, 11:54 PM
yea ive got some speeed on it. what do you usually do for speed squats?

danmac
07-05-2009, 12:24 AM
yea ive got some speeed on it. what do you usually do for speed squats?

I think around there. I forget that your squat is nearly the same as mine now.

roots
07-05-2009, 02:57 PM
Sunday Workout:

Box Squats (below parallel):

395 x 1
335 x 6

Front Squats:

115 x 3 x3 Working on form

First time trying front squats, I like them. I can't use the clean grip though, not flexible enough and it really hurts my wrist. I use the arms crossed version and have no problems. I also have to work on my flexibility to go ATG with these.

roots
07-08-2009, 06:46 PM
Great workout today:

Flat Bench:

225 x 5
225 x 5
225 x 5
225 x 4

These were way easier than before, I couldve probably hit 7 reps. I'm really happy with the progress, and I think its because I finally listened to danmacs advice and followed everything he told me for my bench setup. It seemed to work , thanks buddy!

Pin Presses (elbows at 90, no leg drive)

185 x 6
195 x 6
195 x 4
185 x 4

Rolling DB Extensions

40Lbs x 10 x 3

H rolls:

20Lbs x10
25 x 12

danmac
07-08-2009, 11:04 PM
Great workout today:

Flat Bench:

225 x 5
225 x 5
225 x 5
225 x 4

These were way easier than before, I couldve probably hit 7 reps. I'm really happy with the progress, and I think its because I finally listened to danmacs advice and followed everything he told me for my bench setup. It seemed to work , thanks buddy!

Pin Presses (elbows at 90, no leg drive)

185 x 6
195 x 6
195 x 4
185 x 4

Rolling DB Extensions

40Lbs x 10 x 3

H rolls:

20Lbs x10
25 x 12

Thats awesome man, finally getting sets at 2 plates! Thats a huge day!

Why are you doing the pin presses with no leg drive?

roots
07-11-2009, 05:50 PM
Great Workout Today:

Deadlifts:

405 x 1 Double overhand
485 x 3 PR !

Deficit Deads (standing on 35Lb plates)

445 x 3

Front Squats:

155 x 3
155 x 3
175 x 3
175 x 3
175 x 3

Im lovin these front squats ! My stance is actually smaller than shoulder width because its easier to go ATG.

Chinups:

+35 x 5
+35 x 5
+35 x 4
BW x 7

Hamstring Curls:

145 x 10
145 x 10
135 x 8

Scarecrows:

15Lbs x 8

H rolls:

30Lbs x 10 x 3

danmac
07-12-2009, 05:38 PM
That deadlift is ridiculous. You are going to hit 525 next time you try for a single.

roots
07-13-2009, 10:12 PM
hopefully, thats the plan.

Todays workout: Nothing amazing, I felt terrible and just decided to work my front squats.

Front Squats:

155 x 3
185 x 3
225 x 3 x 3

Pullups:

Bw x 12, 7, 5

roots
07-15-2009, 05:41 PM
Bench day:

Went kinda ****ty because I had no reliable spotters:

Flat Bench:

230 x 5 Spotter was useless and unracked the bar when I was still setting up
The rest of my sets were done without a spotter :
230 x 3
230 x 3
230 x 3

Floor Press:

Did these instead of pin presses, using the squat rack.

195 x 6
195 x 4
185 x 4
185 x 3

Rollind DB extensions

45Lb x 10x 3

Face Pulls:

100lbs x 10 x 3

danmac
07-15-2009, 07:28 PM
Bench day:

Went kinda ****ty because I had no reliable spotters:

Flat Bench:

230 x 5 Spotter was useless and unracked the bar when I was still setting up
The rest of my sets were done without a spotter :
230 x 3
230 x 3
230 x 3

Floor Press:

Did these instead of pin presses, using the squat rack.

195 x 6
195 x 4
185 x 4
185 x 3

Rollind DB extensions

45Lb x 10x 3

Face Pulls:

100lbs x 10 x 3

Thats brutal about the spotter... its almost like you should come train with me at the Y normally or something.

roots
07-16-2009, 04:40 PM
Deadlifts:

405 x 1 Double overhand
495 x 2 PR
495 x 1

Deficit Deadlifts:

455 x 1

High bar narrow stance ATG Squats

225 x 7
225 x 7

Gonna work on these, they should help bring my deadlift up since the stance is similar, and its basically all quads and no hip drive.

Chins:

+35Lbs x 4, 4, 4

roots
07-20-2009, 09:08 PM
Squats:

275 x 3
315 x 1
335 x 5
335 x 5
335 x 5

Trying to get more volume in for squats, gonna stick with the 3x5 for a while.

Olympic Squats:

225 x 7 Just a back down set

Pullups:

+45 x 4
+35 x 4
+35 x 4
BW x 8

Pull throughs:

First time trying these, they are cool:

110x 5
175 x 8
190 x 10

roots
07-22-2009, 08:53 PM
Bench:

230 x 4
230 x 4
230 x 4
230 x 3


Close Grip Bench:

175 x 7
175 x 6

BTN Dumbell Tri extensions:

80Lbs x 6, 6, 6

Dumbell rows:

120 x 6
120 x 5
120 x 5

roots
07-25-2009, 05:27 PM
Deadlifts:

405 x 1 Double overhand
515 x 1 PR ! Fairly easy also
495 x 1
455 x 1 (deficit, off a 45lb plate)
315 x 2 (speed Pulls)
315 x 2

Olympic Squats:

235 x 10
235 x 10

Chins:

BW x 5
+35 x 5
+35 x 4
+35 x 4
BW x 6

Face Pulls:

100Lbs x 10
100Lb x 10
100lb x 10

roots
07-27-2009, 06:47 PM
short workout today:

Squats:

345 x 3 I wasnt feeling it at all, probably because I did a max deadlift on saturday.

Olympic squats, very narrow stance:

275 x 5
275 x 8

Chinups:

BW x 14, 9, 5

danmac
07-29-2009, 08:15 AM
515 x 1 PR ! Fairly easy also


****! I had the record for 6 days. I guess ill have to beat it sometime, i may let you keep it till October though. We will see.

Awesome work though, thats getting up there!

roots
07-29-2009, 10:22 AM
haha thanks buddy. I'll try get another video when I hit 545.

roots
07-29-2009, 08:30 PM
good workout tonight, even though I got only 2 hours sleep last night.

Bench:

185 x 1
235 x 4 PR
235 x 4
235 x 4
235 x 3

Close grip:

175 x 8
175 x 7

Dumbell rows:

125 x 5
125 x 5
125 x 5

H rolls:

35Lbs x 10 x 3

danmac
07-29-2009, 08:44 PM
good workout tonight, even though I got only 2 hours sleep last night.

Bench:

185 x 1
235 x 4 PR
235 x 4
235 x 4
235 x 3

Close grip:

175 x 8
175 x 7

Dumbell rows:

125 x 5
125 x 5
125 x 5

H rolls:

35Lbs x 10 x 3

This must be a record day. You and your bro doing bench!

Hell has froze over.

roots
07-29-2009, 08:48 PM
haha yeah i know. I hit a big PR today though so I'm happy. I really want that 300 bench !

roots
08-02-2009, 05:24 PM
Deadlifts:

405 x 1 Double overhand
425 x 1
525 x 1 PR !


Olympic Squats:

315 x 5
315 x 5
315 x 5

Pullups:

BW x 5
+35 x 5
+35 x 4
+35 x 4

Hamstring Curls:

145 x 10
160 x 10
170 x 5

danmac
08-03-2009, 03:34 PM
Deadlifts:

405 x 1 Double overhand
425 x 1
525 x 1 PR !


Olympic Squats:

315 x 5
315 x 5
315 x 5

Pullups:

BW x 5
+35 x 5
+35 x 4
+35 x 4

Hamstring Curls:

145 x 10
160 x 10
170 x 5

Jesus ****ign christ. **** you. ****.

roots
08-03-2009, 06:46 PM
Jesus ****ign christ. **** you. ****.

hahahah. thats awesome

stay tuned for more pr's

roots
08-04-2009, 08:33 PM
Bench:

185 x 2
225 x 2
240 x 5 Huge PR!
240 x 4
240 x 4
240 x 3

Bench is starting to be one of my favorite exercises haha

Close grip bench

180 x 9
180 x 4

wow no endurance...

DB Rows:

125 x 7
125 x 5
125 x 5

Face Pulls:

100lbs x 10 x 3

danmac
08-04-2009, 09:16 PM
Thats awesome man. Must feel good to have everything moving at once!

Are you gaining weight right now? Eating more? Sleeping more? Everything is just kinda coming together for ya.

roots
08-04-2009, 10:32 PM
Thats awesome man. Must feel good to have everything moving at once!

Are you gaining weight right now? Eating more? Sleeping more? Everything is just kinda coming together for ya.

Actually I've been eating less, and sleeping less haha. The past week I've had insomnia and it was ****ing brutal. I also quit taking creatine, because that contributed to the insomnia.

anyways, I think my bench progress is all about technique, because I didnt have it before ! But yeah, can't complain about the progress. also, we should hit up a training session soon.

roots
08-08-2009, 03:38 PM
Rack Pulls (mid shin)

405 x 1 Double overhand
495 x 3 (The mid shin position is really difficult, I can almost do this from the ground)

Deficit deads (off 35 lb plate)

405 x 4

Olympic Squats:

325 x 5
325 x 5

Overhead Press:

135 x 5
135 x 5
135 x 4

Haven't done these in almost a year, but they felt great

roots
08-10-2009, 09:19 PM
Super sore today, didn't do much

Chins:

BW x 5
+45 x 5
+45 x 4
+45 x 4
+45 x 4

Front Squats:

225 x 3
245 x 3
185 x 3 ( working on form, trying to use clean grip)

roots
08-12-2009, 06:16 PM
Bench:

245 x 4 PR
245 x 4
245 x 3
245 x 3

CGBP:

185 x 5 (not to failure)
185 x 5

DB Rows:

125 x 5
125 x 5
125 x 6

DB Tricep Extensions:

95Lb x 5

H rolls:

35lbs x 10, 8, 8

roots
08-17-2009, 08:24 PM
Bench

225 x 1
275 x 1 PR !
245 x 4
245 x 2

CGBP:
185 x 8
185 x 8

DB rows:

125 x 6
125 x 6
125 x 6

H rolls:

40Lbs x 9, 8, 7

Awesome workout today, even though I was tired again. Finally hit a 275 raw bench, making my total an even 1200. This is the first time my bench has moved in a year !

Coke
08-18-2009, 10:00 AM
Finally hit a 275 raw bench, making my total an even 1200. This is the first time my bench has moved in a year !

Wow man, that's great news!!

roots
08-18-2009, 10:07 AM
Wow man, that's great news!!

Thanks, I appreciate it !

roots
08-20-2009, 09:05 PM
Rack Pulls ( just below knee)

405 x 1 Double overhand
495 x 1
585 x 1
515 x 4

Standing OH press:

155 x 4
155 x 4
155 x 3
155 x 3

Barbell Curls:

115 x 5
95 x 10
95 x 5

danmac
08-21-2009, 03:52 PM
Rack Pulls ( just below knee)

405 x 1 Double overhand
495 x 1
585 x 1
515 x 4

Standing OH press:

155 x 4
155 x 4
155 x 3
155 x 3

Barbell Curls:

115 x 5
95 x 10
95 x 5

Sick rack pulls.

roots
08-24-2009, 09:08 PM
Squats:

315 x 1
345 x 5
345 x 5
345 x 5

Havent done low bar in a while, figured I would start off light, and work my way up with the 5x3

Chins:

BW x 5
+45 x 5
+45 x 4
+45 x 4
BW x 10

Leg Curls:

160 x 5
175 x 5
185 x 5
190 x 5

Sidior
08-24-2009, 09:15 PM
Nice pulling and squatting in here. Were all your rack pulls the other day DO?

roots
08-25-2009, 10:44 AM
thanks man. I only did DO for the 405, the rest were mixed grip. I'd eventually like to hit a 5 plate DO rack pull.

roots
08-27-2009, 09:07 AM
Bench:

225 x 1
250 x 3
250 x 2
245 x 3

these didnt go as well as planned

CGBP

185 x 9
185 x 7

Shirted Bench:

225 x1
275 x 1

DB Rows:

125 x 7
125 x 7
125 x 7




Had a little WBB meet at the university gym, with Jorge Sanchez and Sidior. It was a fun session, I learned a bunch of stuff. It was also my first time trying out a bench shirt. I used Sidiors f6 open back that he brought. It was pretty cool- hardest part was trying to touch. Shouldve tried 315 !

danmac
08-27-2009, 09:27 AM
Bench:

225 x 1
250 x 3
250 x 2
245 x 3

these didnt go as well as planned

CGBP

185 x 9
185 x 7

Shirted Bench:

225 x1
275 x 1

DB Rows:

125 x 7
125 x 7
125 x 7




Had a little WBB meet at the university gym, with Jorge Sanchez and Sidior. It was a fun session, I learned a bunch of stuff. It was also my first time trying out a bench shirt. I used Sidiors f6 open back that he brought. It was pretty cool- hardest part was trying to touch. Shouldve tried 315 !

Why didnt you?

Is the open back a double ply or single? I think they make both, but i dont know why there would be a single ply open back since you cant use it in ipf anyway.

roots
08-27-2009, 11:19 AM
pretty sure it was single ply

Sidior
08-27-2009, 11:57 AM
For the first time in a shirt you stayed tight really well man. With a more aggressive arch and learning to the pull the bar down more a PR would have dropped.

The F6 was single ply. I had two IPF legal single ply F6s. I was using my tighter one when I realized I was more then strong enough to handle the tight chest plate but the back was causing me to lose upper back tightness. I cut the back out and used it when I competed in the SSA.

roots
08-30-2009, 04:08 PM
Rack pulls (2 inches below knee)

405 x 1 DO
535 x 2 (terrible)

OH press:

165 x 3
165 x 3
165 x 2
135 x 6

Pullups:

BW x 5, 11, 6, 3

Not a very good workout today, felt sluggish. Also, my rack pulls have gone down, even though my deads have been increasing... weird.

roots
09-02-2009, 08:00 PM
Bench:

250 x 3
250 x 3
250 x 2
250 x 2

CGBP:

185 x 9
185 x 7

DB rows:

125 x 8
125 x 5
125 x 5

H rolls:

40Lbs x 8, 6, 5

roots
09-03-2009, 07:57 PM
Trained with danmac today, fun session. We took up the only squat rack for a good hour and a half haha.

Squats:

315 x 2
405 x 1 PR !
405 x 1
365 x 2 ( just dead...)

Good Mornings: (first time trying these, and I hate 'em)

225 x 4
225 x 4
225 x 4
235 x 4

Im not flexible at all for these

Hyperextensions:

60Lbs x 8 x 3

Standing abs:

80 x 10 x 3

Here are the squats...

pF3lG9jou3c

roots
09-06-2009, 04:40 PM
Great workout today:

Deadlifts:

405 x 1 DO
535 x 1 PR ! (Easier than the 525, so Im happy)
405 x 4 Sumo (I hate these)

Standing OH press:

165 x 4 Pr
165 x 3
165 x 3
135 x 5

Chinups:

BW x 5
+45 x 5
+45 x 4
+45 x 4
BW x 9

danmac
09-06-2009, 04:47 PM
Great workout today:

Deadlifts:

405 x 1 DO
535 x 1 PR ! (Easier than the 525, so Im happy)
405 x 4 Sumo (I hate these)

Standing OH press:

165 x 4 Pr
165 x 3
165 x 3
135 x 5

Chinups:

BW x 5
+45 x 5
+45 x 4
+45 x 4
BW x 9

Why didn't you try the 545!

PUSSY!

Good work though.

roots
09-06-2009, 05:39 PM
next week will be 545, video as well

roots
09-09-2009, 08:01 PM
Bench:

225 x 1
250 x 3
250 x 3
250 x 3
250 x 3 PR, first time getting this for 4 sets in a row

CGBP no spot
195 x 7
195 x 5

DB rows:

125 x 7, 6, 5

H rolls:

35lbs x 10 x 3

roots
09-13-2009, 06:32 PM
running on little sleep, felt like crap today and had to leave early, so the workout wasnt very good. At least a pr was made though:

Deadlifts:

405 DO x 1
545 x 1 PR Got video, but not going to post on youtube.

Deficit deadlifts (off 45lb plate):

425 x 4

OH press: These were pretty pathetic haha

165 x 2
135 x 6
135 x 3
135 x 3

danmac
09-13-2009, 11:37 PM
running on little sleep, felt like crap today and had to leave early, so the workout wasnt very good. At least a pr was made though:

Deadlifts:

405 DO x 1
545 x 1 PR Got video, but not going to post on youtube.

Deficit deadlifts (off 45lb plate):

425 x 4

OH press: These were pretty pathetic haha

165 x 2
135 x 6
135 x 3
135 x 3

Congrats on the PR. Dont worry about posting the video, i have already seen it....

http://www.thehollywoodnews.com/images6/hitch.jpg

roots
09-14-2009, 12:29 AM
hahah nice. Still debating whether to post it.

roots
09-14-2009, 09:28 PM
Bench day with persicutor and danmac

Bench:

250 x 3
250 x 2 bru-tal

DE bench:

155 + mini band x 3
135 + doubled mini x 3 x 2

Floor press:

185 x 7
185 x 6

Pushdowns to failure

roots
09-17-2009, 12:42 PM
Very short workout today, had to leave for work.

Squats off parallel box, touch and go:

365 x 1
405 x 3
405 x 2
355 x 3 ( was going for 6, but lost my balance and almost tripped ! decided to quit.

roots
09-21-2009, 08:33 PM
deficit deadlifts (35lb plate):

455 x 3
425 x 5

OH press: 135 x 6, 6, 3

Chins:

+45 x 5, 5, 4

roots
10-03-2009, 05:53 PM
Deadlift day with danmac and persicutor

Deficit deads off 35lb plate:

405 x 1
475 x 3 PR

Trap Bar Deadlifts:

510 x 8 PR

Hyperextensions:

70lbs x 10
90 x 10
90 x 8

roots
10-07-2009, 10:55 PM
Bench (slow and paused);

225 x 4
225 x 4
225 x 4

CGBP (also paused):
195 x 5, 5

Chins:
+45 x 4, 6, 3

Face pulls:
100lbs x 10, 10, 10

danmac
10-09-2009, 11:59 AM
Bench (slow and paused);

225 x 4
225 x 4
225 x 4

CGBP (also paused):
195 x 5, 5

Chins:
+45 x 4, 6, 3

Face pulls:
100lbs x 10, 10, 10

What do you mean by slow?

roots
10-09-2009, 05:37 PM
What do you mean by slow?

I meant that i lowered it slowly, under control. Im liking the paused bench actually

danmac
10-09-2009, 05:44 PM
I meant that i lowered it slowly, under control. Im liking the paused bench actually

Well you dont have to do it exaggeratedly slow, just no that silly drop thing you do.

roots
10-17-2009, 04:40 PM
finally hit the gym, but I bombed on deadlifts:

deadlifts:
405 x 1 DO
455 x 1
555 x 0 ****
495 x 1

Trap bar deads:
510 x 7

chins:
+45 x 6 PR
+45 x 5
+45 x 5
BW x 7

dumbbell curls:

45lbs x 13

Hrolls:
30lbs x 10
30 x 10
30 x 7

danmac
10-19-2009, 03:46 PM
finally hit the gym, but I bombed on deadlifts:

deadlifts:
405 x 1 DO
455 x 1
555 x 0 ****
495 x 1

Trap bar deads:
510 x 7

chins:
+45 x 6 PR
+45 x 5
+45 x 5
BW x 7

dumbbell curls:

45lbs x 13

Hrolls:
30lbs x 10
30 x 10
30 x 7


No details of your failure? Did it move?

roots
10-19-2009, 08:34 PM
It moved maybe an inch haha. Seriously I was dead tired, dont know why I even tried. Next week I might go for it again

Good workout today, tried some higher reps for squats, with a narrower stance, and going deeper than before. Kind of like a hybrid olympic/powerlifting squat, which I'm apparently stronger with, and it feels better.

Squats:

335 x 8 Pr
335 x 7
335 x 5

Pullups:
+45 x 5
+45 x 5
+45 x 5

Ham Curls:
175 x 5, 4
160 x 4

Coke
10-20-2009, 11:42 AM
Real fine effort overall man.

roots
10-23-2009, 04:58 PM
Real fine effort overall man.

Thanks man !

roots
10-23-2009, 05:01 PM
Deadlifts:

405 x 1 DO
475 x 3
445 x 1 DO
455 x 1 Double overhand PR!

Deficit deads:
405 x 5

Trap bar famers walk:
420 lbs x 125 feet x 2

Chins:

+45 x 6
+45 x 4
+45 x 4
BW x 7

My grip has been improving, and I was happy with the 455 DO, it went up fast with no slip at all. I might try 475 DO next week.

roots
10-26-2009, 09:34 PM
Super tired today, almost falling asleep in the gym haha, so I didnt go for a max squat:

Squats:

315 x 1
365 x 5 pr
365 x 4
315 x 5

Pullups:

+45 x 7 Pr
+45 x 5
+45 x 4
BW x 7

Hrolls:
100lbs x 10 x 3

Coke
10-27-2009, 10:44 AM
Props on the big new PRs.

roots
10-31-2009, 01:49 PM
Props on the big new PRs.

thanks Coke, just pushing myself to hit numbers like you have !

Deads:

495 x 1
425 x 5

Chins:
+45 x 7
+45 x 5
+45 x 4

H rolls:
35 x 10 x 3

DB Curls:
50Lb x 10

roots
11-02-2009, 01:56 PM
Alright, finally an awesome session:

Squats:

365 x 1
415 x 1 PR (fairly easy too, had some left in the tank !)
385 x 3 PR
315 x 10 PR again. thought I was going to die haha

Pullups:

+45 x 7
+45 x 5
+45 x 4
BW x 7

Coke
11-02-2009, 04:56 PM
On a roll dude, those are some huge squats!!

danmac
11-02-2009, 08:43 PM
****.

You squat as much as me now. Congratulations. Actually probably more now since i barely squat as of late.

Good work buddy. Come for a drive to windsor next weekend.

roots
11-03-2009, 10:22 AM
On a roll dude, those are some huge squats!!

thanks, we'll see how 425 feels next week !

roots
11-03-2009, 10:23 AM
****.

You squat as much as me now. Congratulations. Actually probably more now since i barely squat as of late.

Good work buddy. Come for a drive to windsor next weekend.

I would come to the meet, if it wasnt 8 hours away haha

danmac
11-03-2009, 11:39 AM
I would come to the meet, if it wasnt 8 hours away haha

hahah yeah just brutal.

If you want compete on the 28th register soon, its getting filled fast. There will be a lot of raw lifters there, i think you will do quite well.

roots
11-04-2009, 04:45 PM
hahah yeah just brutal.

If you want compete on the 28th register soon, its getting filled fast. There will be a lot of raw lifters there, i think you will do quite well.

I spoke to a powerlifter at the ottawa u gym, and he said that meet is already full.

Anyways, mediocre workout today:

Bench:
225 x 6
225 x 6
225 x 4 (elbow tendonitis is acting up)

CGBP:
185 x 7

DB rows:
100 x 10 x 3

Face pulls:
100 x 12 x 3

danmac
11-04-2009, 07:40 PM
I spoke to a powerlifter at the ottawa u gym, and he said that meet is already full.

Anyways, mediocre workout today:

Bench:
225 x 6
225 x 6
225 x 4 (elbow tendonitis is acting up)

CGBP:
185 x 7

DB rows:
100 x 10 x 3

Face pulls:
100 x 12 x 3

Who did you talk to? I know some people that know some people.

Unsanctioned push pull on december 19th if you want to go.

roots
11-09-2009, 08:15 PM
cant do the december meet, CAD.

Badass workout today:

Squats:

365 x 1
425 x 1 PR (felt easy again !)
385 x 4 PR
335 x 8

Chins:

+45 x 7
+45 x 5
+45 x 4
BW x 7

Facepulls:
100 x 10 x 3

danmac
11-09-2009, 08:17 PM
cant do the december meet, CAD.

Badass workout today:

Squats:

365 x 1
425 x 1 PR (felt easy again !)
385 x 4 PR
335 x 8

Chins:

+45 x 7
+45 x 5
+45 x 4
BW x 7

Facepulls:
100 x 10 x 3

Sick squatting. For ****s sake. I gots some catching up to do!

Sidior
11-09-2009, 08:19 PM
Nice squats man!

Coke
11-09-2009, 08:29 PM
Dayum, props on that effort, especially the squats.

roots
11-09-2009, 10:35 PM
thanks guys, appreciate it. 435 next week? haha, might as well

roots
11-15-2009, 04:17 PM
didnt have much time to hit the gym this week, but todays workout went well

Squats:

365 x 1
435 x 1 PR
390 x 4 PR
345 x 6

Chins:
+45 x 7
+45 x 4
+45 x 4
BW x 6

danmac
11-15-2009, 05:57 PM
Nice squatting buddy. I will have to step up my game.
Want to train tomorrow during the day?

Coke
11-15-2009, 06:11 PM
Way to be raising up on your squats even more man.

roots
11-15-2009, 08:23 PM
Way to be raising up on your squats even more man.

thanks man. I think im close to hitting my max, if I havent already hit it yet.

roots
11-15-2009, 08:25 PM
Nice squatting buddy. I will have to step up my game.
Want to train tomorrow during the day?

I have class on Monday, but I have a break from 230-4 if you wanna train then

danmac
11-16-2009, 04:48 PM
I have class on Monday, but I have a break from 230-4 if you wanna train then

I guess not.

I am at work eagerly anticipating your bench workout, wondering what excuse you will use for your sub par performance.

danmac
11-20-2009, 04:27 PM
I hope CAD is going well, in case the readers of this journal are wondering, our little buddy here is undertaking his final year engineering project. It's a ****ing bitch and i was out of the gym for like 2 months last year because of it(and got fat and weak).

roots
11-23-2009, 09:12 PM
yea CAD is tons of work. I've been working on Solidworks nonstop, so I havent hit the gym much. Heres an update from my last couple workouts:

Nov 20:
Deads:

495 x 2 really wanted 3
455 x 3
405 x 5

Super low Box Squat:

275 x 3
335 x 3 (my back was fried from the deads)

bench:
165 x 5 haha

Todays workout:

Squats:(still sore from friday)
405 x 2 nice and deep, according to persicutor
405 x 2
355 x 6

chins:
+45 x 5, 4, 4, BW x 7

side laterals:
30lbs x 10, 5, 5

Coke
11-24-2009, 09:06 AM
Good luck in your final stretch at school...still managed to get into the gym for a nice workout.

roots
11-30-2009, 10:21 PM
Not a bad workout today, trained at 9:30 with danmac and persicutor. My workout is pretty much the same as danmac's, except more volume:

Reverse band squats. Doubled minis.

225x2
315x2
405x2
455x2
495x1
495x1
405x8 (tied danmac for reps, some might have been A TOUCH high but **** off)

Deficit deadlifts (4 inch)
315x3
405x1 (did NOT fall off platform haha)
405x1

Chinups:
BW x 10, 7, 5

Shoulder laterals:
25lbs x 12, 30 x 12, 30 x 10

Coke
12-02-2009, 03:35 AM
...trained with danmac and persicutor

Good deal you all get the chance to workout together that way - see quite a bit of that on here, the partnering is great.

Session is very nice guy.

danmac
12-02-2009, 08:35 PM
Good deal you all get the chance to workout together that way - see quite a bit of that on here, the partnering is great.

Session is very nice guy.

It makes it easier that roots and persicutor are brothers haha.
I like training with them though, motivates me.

roots
12-05-2009, 06:50 PM
Trained with danmac and persicutor, only had 15 minutes before the gym closed haha. Still hit a PR though !

Squats:

315 x 1
365 x 1
445 x 1 PR
405 x 3 PR

375 upright row x 1 (danmac's failed bench)

roots
12-05-2009, 06:51 PM
Heres the squat. Little bit of a goodmorning out of the hole, but yeah:

WcDwsaT6h6M

danmac
12-05-2009, 07:25 PM
Trained with danmac and persicutor, only had 15 minutes before the gym closed haha. Still hit a PR though !


375 upright row x 1 (danmac's failed bench)

hahahahha

Coke
12-05-2009, 08:22 PM
Super new PRs with the squats.

roots
12-06-2009, 03:14 PM
Super new PRs with the squats.

Thanks buddy !

Thats the only lift I am able to progress on right now... As soon as this semester is over I will be hitting the gym hard, I want my 500 squat. And 300 bench

roots
12-09-2009, 10:09 PM
One of my last few workouts in December, tried to get in a full body workout since Im only going once a week. Wasnt really feelin it, deads were ok tho.

Deads:

405 DO x 1
475 x 3
405 x 8

Bench: (Havent benched in over a month, just terrible)
225 x 4
225 x 3
205 x 5

Squat:
Olympic high bar: 315 x 3 super tired, waste of time haha

Pullups:
BW x 11
BW x 5
BW x 5 just dying at this point

Coke
12-10-2009, 09:39 AM
Holding on very well dude, keep doing what you got to do.

roots
01-02-2010, 07:46 PM
Alright, finally back in the gym after a long break.

Squats:

315 x 2
365 x 1
410 x 2 Pr i guess
340 x 7

Some dude came up to me after my set with 410 and asked for some squat tips, which is a good sign.

Pullups:
+35 x 5
+35 x 4
+35 x 4
Bw x 5

Barbell Curls:

95 x 10
100 x 6
100 x 5

H-rolls:
35 x 9
35 x 7
35 x 5

Coke
01-03-2010, 12:41 AM
Looking solid overall, glad seeing you back at it bro.

roots
01-10-2010, 05:57 PM
thanks bro. Tonights session was fun:

Deads:
405 x 1 DO
475 x 2 Wow strength is down, these were tough

Trap Bar deads (high handle):

510 x 2
550 x 2 PR The sleeves can only fit 5 plates, so I used jump stretch bands to hold extra plates on the side. Looked ghetto, got some interesting looks haha

510 x 5

Pullups:
+35 x 5, 5, 5

Reverse Curls:
Decided to throw these in after reading dinosaur training.

75lbs x 7, 6, 5

Coke
01-12-2010, 01:00 AM
Killer session Roots.

roots
01-13-2010, 09:28 PM
thanks ! I shouldnt have gone that heavy because I havent done deads in a while. I could barely move the next day haha.

Anyways, yesterday I spent most of my workout trying to relearn my bench technique with danmacs advice. Decided to go to the gym again today to practice:

Bench:

185 x 7
185 x 6
185 x 5

Standing OHP: Havent done these in a while and it shows. They will definitely help my bench.

135 x 4
115 x 5
115 x 4

Dips: First time doing these, they are tough.

BW x 5
BW x 6
BW x 4

H-Rolls
35lb x 10, 10, 8

So basically my tri's are weak, I'm going to keep doing dips and hopefully they will help my bench. I want 315, or at least 300 this year.

roots
01-13-2010, 09:32 PM
this video is for dan, check the last lift haha:

http://www.youtube.com/watch?v=hFhv15eThik

danmac
01-14-2010, 03:55 PM
this video is for dan, check the last lift haha:

http://www.youtube.com/watch?v=hFhv15eThik

ahhahaha finally posting it eh.

Nice lift... though I think i might get red lights just for watching that hitch!

roots
02-27-2010, 04:25 PM
back at it, after a brutal school semester, and multiple vacations:

Bench:

205 x 7, 6, 5 felt solid, technique is getting better.

Dips:

Bw x 12, 6, 5 time to add weight

DB rows:

115lb x 10, 10

Stationary Bike - 15 min

danmac
02-27-2010, 05:02 PM
back at it, after a brutal school semester, and multiple vacations:

Bench:

205 x 7, 6, 5 felt solid, technique is getting better.

Dips:

Bw x 12, 6, 5 time to add weight

DB rows:

115lb x 10, 10

Stationary Bike - 15 min

Nice to see ya back in the gym. Good work today.

roots
03-02-2010, 06:38 PM
Bench:

215 x 5
215 x 5
215 x 5

Dips:

BW x 5
+10 x 8
+10 x 6
+10 x 5

DB rows:

120lb x 10, 10, 10

Tricep Pushdowns:

Unknown weight x 5 x 3 , competing with danmac

abs:

nope

roots
03-07-2010, 07:06 PM
Squats:

315 x 7
315 x 8

Deads:

405 x 2 DO
465 x 1
405 x 2 DO trying to improve my grip

Chins:

+45 x 4
+35 x 4
+35 x 4
BW x 7

Stationary bike:

10 min

Sidior
03-07-2010, 07:16 PM
That squat was a GM out of the hole, but it went up! Great work!

danmac
03-13-2010, 12:56 PM
You want to bench on tuesday/ wednesday?

I have to start bringing out boards and ****, my lockout needs some work before nationals.

danmac
04-12-2010, 08:51 AM
Hey just because i am hurt doesnt mean you should stop working out.

Also, the national deadlift record for 100 kg was moved to 330kg by mike macdonald. hes like 20 years old and has all the 90 kg records that i wanted. Hes ****ing crazy.

roots
04-14-2010, 01:34 PM
i havent stopped working out, just been lazy to post on here. That mike guy is ridiculous

roots
04-23-2010, 05:43 PM
Just got a membership to the OAC, its a great gym and a nice change of pace from the ottawa u gym thats constantly busy.

Last workout:

Bench: 240 x 4, 4, 3
weighted pushups: +45 x 13
db rows: 100's x 10 x 2
face pulls: 100 x 10 x 3
bicep curls: 60lbs x 5, 5


Todays:

Squats: 315 x 10
Deads: 405 x 4 Double overhand
OH press: 125 x 6, 5, 5