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Jacob R.
06-01-2009, 02:10 PM
I've never kept an accurate log of me working out so I figured it would be a good time to start since I'm starting SS today.

goals:
join wrestling team next school year
lift for strength

What I did today:

squat
115 x 5
115 x 5
115 x 5

military press
65 x 5
65 x 5
65 x 5

DB rows
35 x 6 (didn't know my strength for rows, added more weight after 6th rep)
40 x 4 (finished up the set of 10 with more weight)
40 x 10
40 x 10

I've never done rows before today but I did them because I heard that rows will do as a substitute for power cleans. I cannot perform power cleans at my local gym due to a lack of space. People are already probably going to complain about me doing DL's... I also didn't know how many reps x sets are good for rows, anyone know? is the 3-5 area good? I did sets of 10 reps because I saw my friend doing them and he recommended them.

Jacob R.
06-03-2009, 11:34 AM
squat
120 x 5
120 x 5
120 x 5

bench press
115 x 5
115 x 5
100 x 5

DL
90 x 5

I've seen 10 different people I know from school at the gym in the past week, I wish I had my own place aha. It kinda puts pressure on me but not really?

Anyways, squats felt good and I'm starting to enjoy them actually. Bench press didn't go the way I wanted it to. I could tell at the end of my second set I wasn't going to be able to put out another set of 5 so I had to lower the weight, which is frustrating. Next time I'll start with a lower weight (105?). Today was my first time deadlifting, I really like the motion of it and 90 felt pretty light.

Jacob R.
06-05-2009, 07:32 PM
squat
45 x 2
95 x 3
120 x 5
125 x 5
125 x 5

military press
65 x 5
65 x 5
65 x 5

DB rows
40 x 10
40 x 10
40 x 10

It was an okay workout today, I progressed in rows and squats. I'm thinking about changing to 5 x 5 for rows on Wednesday next week, that would be more in the strength building range more than the hypertrophy range. Next week will be tough, I hate benching (just cuz' I'm lousy at it).

Jacob R.
06-08-2009, 12:40 PM
squat
45 x 2
95 x 3
125 x 5
130 x 5
130 x 5

bench press
45 x 5
105 x 5
115 x 5
115 x 6

DL
45 x 5
100 x 5

pull ups
BW x 5
BW x 5
BW x 5
BW x 4 (missed last rep)

I made progress with all three of my main lifts for today, so that felt good. Benching felt stronger, but I won't be able to really tell until Friday though. If I could clone myself I could squat him now, I enjoy that thought. Wednesday I finally get to use the 45 lb. plates for something!

Today I tried creatine for the first time, I'm not really going to bother with the loading phase, etc. Just going to take 5 g a day. My friend gave me a large amount of protein too for free, I'm not gunna delve into that for now though.

Jacob R.
06-10-2009, 11:27 AM
squat
45 x 3
65 x 2
95 x 2
130 x 5
135 x 5
135 x 5

military press
45 x 4
65 x 5
70 x 5
70 x 5

DB rows
45 x 5
45 x 5
45 x 5
45 x 5
45 x 5

Everything went smoothly today, I think I'm definitely on track. I got to use the 45 lb. plates today :clap: and my press felt light.

Jacob R.
06-12-2009, 02:49 PM
squat
45 x 3
65 x 3
85 x 2
100 x 3
135 x 5
140 x 5
140 x 5

bench press
45 x 3
65 x 3
75 x 3
110 x 5
115 x 5
120 x 5

DL
45 x 3
65 x 3
85 x 3
110 x 5

These new lifts I've been doing make me sore where I've never been before. Between my shoulder blades, my obliques, etc. I just feel stronger overall afterwards instead of just an upper body pump.

I'm also making sure I get some warm-up sets in now.

Jacob R.
06-15-2009, 01:05 PM
squat
45 x 3
65 x 3
85 x 3
100 x 2
140 x 5
140 x 5
145 x 5

military press
45 x 3
65 x 5
70 x 5
75 x 5

DB rows
50 x 5
50 x 5
50 x 5
50 x 5
50 x 5

dips
BW x 5
BW x 5
BW x 5
BW x 5

Still moving forward so I'm pleased.

killxswitch
06-15-2009, 01:34 PM
Looks like you're making good progress so far. Keep it up. Here's the unsolicited advice portion of my post :D :

As someone who has done SS before, let me encourage you to not up the weight too fast. I jumped from 250 to 315 on DL because I wanted to lift 3 plates. I was stalled in that 315-325 range for a long time after that, and in the meantime I missed a good opportunity to improve my foundation of strength. So far you are making 5 and 10 lb. jumps, which is the right way to go.

For your rows, 3x5 is still the way to go. 5x5 is ok too but once your newbie gains slow down it'll be difficult to continue. 3x5 is generally for beginners, and 5x5 more for intermediate lifters, mainly because there is some extra programming that goes along with it.

Also, keep in mind that barbell rows would probably be better for your future progress. With DBs, you have no choice but to increase by 10 lbs each time you do them (5 lbs. per hand). With a barbell, you can do 5 lb. increases. That is huge when (again) your newbie gains start to slow down. If you want to know how to perform one look up "pendlay row" on youtube.

Jacob R.
06-17-2009, 12:00 PM
Looks like you're making good progress so far. Keep it up. Here's the unsolicited advice portion of my post :D :

As someone who has done SS before, let me encourage you to not up the weight too fast. I jumped from 250 to 315 on DL because I wanted to lift 3 plates. I was stalled in that 315-325 range for a long time after that, and in the meantime I missed a good opportunity to improve my foundation of strength. So far you are making 5 and 10 lb. jumps, which is the right way to go.

For your rows, 3x5 is still the way to go. 5x5 is ok too but once your newbie gains slow down it'll be difficult to continue. 3x5 is generally for beginners, and 5x5 more for intermediate lifters, mainly because there is some extra programming that goes along with it.

Also, keep in mind that barbell rows would probably be better for your future progress. With DBs, you have no choice but to increase by 10 lbs each time you do them (5 lbs. per hand). With a barbell, you can do 5 lb. increases. That is huge when (again) your newbie gains start to slow down. If you want to know how to perform one look up "pendlay row" on youtube.

I'll switch to BB rows 3 x 5, I looked it up :read: and it seems like the right the thing to do, SS is BB training after all. Thanks for the advice, it's not unsolicited here. I'm open to all critique, etc. I'm going to try to work up to a 105 lb. "pendlay" row on Friday.

squat
45 x 3
65 x 3
85 x 2
105 x 2
140 x 5
145 x 5
150 x 5

bench press
45 x 3
65 x 3
85 x 2
115 x 5
120 x 5
125 x 4 (missed last rep)

DL
45 x 3
65 x 3
80 x 2
120 x 5

Progress on bench feels like it will be really slow, nothing I can really do to speed it up except keep benching. It did feel stronger than when I started.

Jacob R.
06-19-2009, 12:52 PM
squat
45 x 3
65 x 3
85 x 2
105 x 2
150 x 5
150 x 5
150 x 5

military press
45 x 3
70 x 5
75 x 5
80 x 5

BB rows
45 x 3
65 x 3
75 x 3
105 x 5
105 x 5
105 x 5

I'm going to use the same weight for my BB rows next week, I want to make sure I get my form solid before I add more.

Jacob R.
06-22-2009, 12:46 PM
squat
45 x 3
65 x 2
85 x 2
105 x 2
150 x 5
150 x 5
155 x 5

bench press
45 x 3
65 x 3
75 x 3
120 x 6
120 x 5
120 x 5 (should of been 125)

DL
45 x 3
65 x 5
85 x 2
130 x 5

I think my problems in the past with benching came from poor form, it kinda clicked in my head today and it felt easy.

Jacob R.
06-24-2009, 12:06 PM
squat
45 x 3
65 x 3
85 x 2
105 x 2
150 x 5
155 x 5
160 x 5

military press
45 x 3
75 x 5
80 x 5
80 x 4 (missed last rep)

BB rows
45 x 3
65 x 3
75 x 2
105 x 5
105 x 5
105 x 5

My last rep on military press got half way up and I held it there for a few seconds trying to do it and had to put it down :tuttut:.

Some guy a lot bigger than me told me doing BB rows were going to hurt my back today, it was hard to argue with him, so I just told him that I didn't think so and he shouldn't worry about it.

Jacob R.
06-26-2009, 11:19 AM
squat
45 x 3
65 x 3
85 x 2
105 x 2
155 x 5
160 x 5
160 x 3 (missed last two reps)

bench press
45 x 3
65 x 3
75 x 2
120 x 5 (should of been 125)
125 x 5
125 x 5

DL
45 x 3
65 x 2
85 x 2
135 x 5

I've never missed a squat till' today, couldn't get it up and could tell my form was going to break down. Training to failure sucks, I got to finish my work sets.

On benching I should of just manned up and put 125 as my starting work set, but I'm still glad I made some progress.

My core was really sore from the squatting earlier so I put 135 for DL, I could of probably went to 140. Least I get to use the 45 lb. plates for another lift :hump:!

killxswitch
06-26-2009, 01:24 PM
Good job so far. Nice consistency.

Jacob R.
06-29-2009, 03:11 PM
Good job so far. Nice consistency.

Thanks man, the encouragement is appreciated fo' real. Do you have a journal I could check out?

I can definitely feel where McLaughlin is coming from (http://www.wannabebig.com/forums/showthread.php?t=126279). Other guys' journals on here make me feel weak, but that just gives me a kick in the butt to smash PR's.

squat
45 x 3
65 x 2
85 x 3
100 x 3
155 x 5 (should of been 160)
160 x 5
160 x 5

military press
45 x 3
75 x 5
80 x 5
80 x 5

BB rows
45 x 3
65 x 3
75 x 3
105 x 5
105 x 5
110 x 5

dips
BW x 10
BW x 5
BW x 5

Squat seems like the easiest lift to progress in, I tried the same reps n' sets as last work out and got it this time. I probably could of started out with 160.

Military press felt a lot better than it did last time, went up without much of a struggle.

I'm still trying to improve my BB row form, it's decent but it could get better. I progressed a little bit.

I'm not really concentrating that hard on dips but it would be cool if I could get 3 x 10 and then maybe add weight after that.

Jacob R.
07-01-2009, 01:43 PM
squat
45 x 3
75 x 3
110 x 2
160 x 5
160 x 5
165 x 6

bench press
45 x 3
65 x 3
75 x 2
125 x 5
130 x 3 (missed last two reps)
125 x 5

DL
45 x 3
65 x 3
85 x 2
145 x 5

pull ups
BW x 10
BW x 4
BW x 3

Bench is sooooooo slow. Am I doing something wrong or are my expectations too high?

Some 14 year old I saw doing wrist curls or whatever they're called in the squat rack (while grunting loudly) told me today that DL was going to hurt my lower back badly during my warm-up sets. I agreed with him and then proceeded to do my work set. Jesus, some people.

My pull up goal is the same as my dip goal, get 3 sets of 10 then add weight.

I've been doing SS for a month now and I've gained 5 pounds, putting me at 135. That's still a pretty wimpy number but I feel/look a lot leaner and feel a LOT stronger. I'm lifting things I wouldn't have been able to a month ago for sure.

killxswitch
07-01-2009, 02:00 PM
I'm on a journal hiatus right now because any spare time I have at home is used for fixing up the house so we can sell it. Once we move and get settled I'll start training and journaling again.

Keep at it with bench. My deads and squats went up way faster than bench too. Those dips will help and are a great assistance movement for BP. Just give it time. 5 lb. increases don't seem like much but really start to add up. How is your diet?

Jacob R.
07-03-2009, 12:43 PM
I'm on a journal hiatus right now because any spare time I have at home is used for fixing up the house so we can sell it. Once we move and get settled I'll start training and journaling again.

Keep at it with bench. My deads and squats went up way faster than bench too. Those dips will help and are a great assistance movement for BP. Just give it time. 5 lb. increases don't seem like much but really start to add up. How is your diet?

Ahh, I see. I know what you mean, I used to unload mulch out of trucks for a local nursery and when your doing hard physical labor all day the last thing you want to do is lift weights.

My diet could probably use some work. I'll be honest I don't really know much about nutrition. I've been eating anything "healthy" (not sweets) I can get my hands on. I drink lots of milk, there's always a lot of that around the house. I've been eating PBJ's, cottage cheese, meats, cheese, and such. I've never really had much of a sweet tooth except for cookies. When I eat cookies I usually eat like 10. I wake up at 3:00 in the morning and make myself something to eat and go back to bed nearly every night. I have a fast metabolism, I know I can still gain if I eat more though. I probably should start to use the protein I have.

squat
45 x 3
80 x 3
110 x 2
165 x 5
165 x 6
170 x 5

military press
45 x 3
80 x 5
80 x 5
85 x 4 (missed last rep)

BB rows
45 x 5
65 x 3
75 x 3
105 x 5
110 x 5
115 x 5

Squats were good, as always.

My shoulders really took a beating with the military press today, they are very sore.

I feel like I got my form down with BB rows today, the movement just feels somewhat awkward.

Jacob R.
07-06-2009, 03:25 PM
squat
45 x 5
80 x 3
110 x 3
170 x 5
170 x 5
170 x 5

bench press
45 x 4
65 x 3
75 x 3
125 x 5
130 x 5
130 x 3 (missed last two reps)

DL
45 x 3
70 x 3
90 x 3
150 x 5

pull ups
BW x 10
BW x 5
BW x 3

I want to bench with the 45 lb. plates!!!!
Next time I'm going to make sure I don't go till' failure.

DL is a "fun" lift, I look forward to doing it.

Meat_Head
07-06-2009, 04:40 PM
Great work in here Jacob, good consistent linear progress. I see you've had your first dealings with the chrome and pink dumbell crowd trying to bully you out of doing deadlifts and rows. You responded the right way! Eventually you'll get so much bigger and stronger than them that they'll be too intimidated to give you their crap advice!

What are you goals as far as bodyweight goes? I see you're hoping to wrestle in school, but unless you're planning on meeting a specific weight class you need to just pound down the food. If you eat excessively while training like this, your muscles will thank you with strength and size! I don't know if you have a good scale, but try weighing yourself every workout and keeping track of it in your journal here. Just post it at the end of your workout.

Jacob R.
07-08-2009, 11:27 AM
Great work in here Jacob, good consistent linear progress. I see you've had your first dealings with the chrome and pink dumbell crowd trying to bully you out of doing deadlifts and rows. You responded the right way! Eventually you'll get so much bigger and stronger than them that they'll be too intimidated to give you their crap advice!

What are you goals as far as bodyweight goes? I see you're hoping to wrestle in school, but unless you're planning on meeting a specific weight class you need to just pound down the food. If you eat excessively while training like this, your muscles will thank you with strength and size! I don't know if you have a good scale, but try weighing yourself every workout and keeping track of it in your journal here. Just post it at the end of your workout.

That's what I try to keep telling myself during BB rows when people stare, "When I get big... " :zipit:

I'm not really sure I'll go out for the wrestling team or not. Either way, I would like to gain weight but not fat. Maybe a good beginner weight goal would be a lean 150? I'm going to start posting my weight from the beginning of my workout in my journal now, it's a good idea.

squat
45 x 4
80 x 3
110 x 3
170 x 5
170 x 5
170 x 5 (should of been 175)

military press
45 x 3
80 x 5
80 x 5
85 x 5

BB rows
45 x 3
65 x 4
75 x 4
110 x 5
115 x 5
120 x 5

BW: 136

Today I focused on getting all my work sets done, seeing that I haven't completed all of them for the past 3 workouts. Press went up slow but it still went up.

killxswitch
07-08-2009, 11:41 AM
Good work in here still. Did you forget to add your 2.5 lb. plates? Heh. It's easy to count wrong when you're tired or just focusing on your upcoming lift.

Your diet sounds ok. How tall are you? If you said so in here I don't see it. At 135 I doubt you are fat, so don't kill yourself trying to eat super clean. It sounds like you're generally eating the right stuff. Consider keeping track of your food for a month on fitday.com. You might not actually be eating as much as you think you are. It happens. If you're like me you don't realize just how much you actually are eating and then one day you are 250 lbs, lol. Different people, different problems.

Keep up the consistency. That can be hardest part, and it seems you are nailing it so far. Keep this up and I won't be able to give you advice anymore :D

Jacob R.
07-10-2009, 04:00 PM
Good work in here still. Did you forget to add your 2.5 lb. plates? Heh. It's easy to count wrong when you're tired or just focusing on your upcoming lift.

Your diet sounds ok. How tall are you? If you said so in here I don't see it. At 135 I doubt you are fat, so don't kill yourself trying to eat super clean. It sounds like you're generally eating the right stuff. Consider keeping track of your food for a month on fitday.com. You might not actually be eating as much as you think you are. It happens. If you're like me you don't realize just how much you actually are eating and then one day you are 250 lbs, lol. Different people, different problems.

Keep up the consistency. That can be hardest part, and it seems you are nailing it so far. Keep this up and I won't be able to give you advice anymore :D

I decided I could use some more work at 170 but then felt like I pussed out when I typed it into my journal and made no squatting progress.

I'm 5'7"-8". I don't think eating will be much of a problem for me as I have a pretty big appetite and I out-eat some of my 200+ lb. friends. Honestly, after I lift the only thing I want to do is eat a lot.

squat
45 x 4
80 x 3
115 x 3
170 x 5
175 x 5
175 x 5

bench press
45 x 4
65 x 3
75 x 3
125 x 5
130 x 5
130 x 5

DL
45 x 4
70 x 3
100 x 3
160 x 5

BW: 136

Bench felt light today, I'm going to really push myself next Wednesday.

mcdonough9395
07-10-2009, 04:39 PM
Some great progress in here man. Looking good! Im doing SS right now too ... im a little over 2 months in ... its great.

Just some advice i have for you ... All 3 of your working sets should be at the same weight. You should have weigh goals for every lift every time you go into the gym. Like "ok im squatting 170, benching 135 and deadlifting 185 today". Keep the weight the same for all 3 sets. If the first set or 2 are easy then just keep that weight and save the increase for next time. Or if the first set feels to heavy dont drop the weight just push it out and decrease it next time. Dont be too concerned with HAVING to hit all 5 reps sometime you just gotta push the envelope and ull be surprised at what your capable of. Keep up the good work man! And dont let those deadlift nazis get you down haha.

Jacob R.
07-13-2009, 12:40 PM
Some great progress in here man. Looking good! Im doing SS right now too ... im a little over 2 months in ... its great.

Just some advice i have for you ... All 3 of your working sets should be at the same weight. You should have weigh goals for every lift every time you go into the gym. Like "ok im squatting 170, benching 135 and deadlifting 185 today". Keep the weight the same for all 3 sets. If the first set or 2 are easy then just keep that weight and save the increase for next time. Or if the first set feels to heavy dont drop the weight just push it out and decrease it next time. Dont be too concerned with HAVING to hit all 5 reps sometime you just gotta push the envelope and ull be surprised at what your capable of. Keep up the good work man! And dont let those deadlift nazis get you down haha.

Thanks for checking out my journal! :hello:

I'm going to check yours in just a bit, I don't have any tips to give out but your doing SS too so it's worth checking in on.

I'm going to do that, I'm tired of adding 5 lb. increments between sets. It'd be a whole bunch easier to just work the same weight across the work sets. That's how I always thought of SS, slowing pushing the envelope a little more each time.

squat
45 x 3
85 x 3
115 x 3
175 x 5
175 x 5
175 x 5

military press
45 x 4
85 x 5
85 x 4 (missed last rep)
85 x 1 (missed four reps)

BB rows
45 x 3
65 x 4
75 x 3
120 x 5
120 x 5
120 x 5

BW: 136

Military pressing was pretty lousy today. A guy came really close to me the middle of my second set after my 4th rep and I had to hold the bar on my chest/shoulders for a little bit for him to move, then I tried to get my 5th rep and I couldn't get it. My shoulders didn't let me get the 3rd set, next time I'll try and get it.

My DL is catching up to my squat, which makes sense.

On Wednesday or Friday I plan to weigh 137.

killxswitch
07-13-2009, 01:52 PM
Next time let him get his nose broken on the tip of your bar.

I'm kidding, kind of. Don't sweat the press, just get it next time. Are your feet strictly together or shoulder-width apart on your press? I ask because technically millies are with feet together. Overhead press is with feet approximately shoulder-width. I can do more on OH press than I can on strict millies, and I think others are often the same way.

Good work. I agree with mcdonnough, keeping your weight consistent even if you think you can do more is a good way to build that base of strength and to avoid adding too much and stalling out.

edit: good squatting, by the way.

Jacob R.
07-15-2009, 02:16 PM
Next time let him get his nose broken on the tip of your bar.

I'm kidding, kind of. Don't sweat the press, just get it next time. Are your feet strictly together or shoulder-width apart on your press? I ask because technically millies are with feet together. Overhead press is with feet approximately shoulder-width. I can do more on OH press than I can on strict millies, and I think others are often the same way.

Good work. I agree with mcdonnough, keeping your weight consistent even if you think you can do more is a good way to build that base of strength and to avoid adding too much and stalling out.

edit: good squatting, by the way.

Haha, I won't have to ever deal with that guy again. My free two month membership to Lifestyles just ended. I'll be signing up for another gym tomorrow or Friday so I don't miss a lifting day.

I only do military because that's how I put my feet the first time I OH pressed, I kinda just stuck with it. Would it be in my best interest if I switched over to a shoulder-width stance or does it not really matter?

squat
45 x 3
85 x 4
120 x 4
175 x 5
175 x 5
175 x 5

bench press
45 x 3
65 x 4
75 x 3
135 x 4 (missed last rep)
130 x 5
130 x 4 (missed last rep)

DL
45 x 3
75 x 3
110 x 4
170 x 5

pull ups
BW x 10
BW x 5
BW x 4

BW: 137.1

I didn't add weight to my squats today so I could try and even out my DL and squat. You need a strong back to squat heavy right? It made sense to me. I'll squat with 180 on Friday.

I progressed in pull ups today and I'm thinking about doing dips next time to help out my bench.

Meat_Head
07-15-2009, 02:20 PM
I only do military because that's how I put my feet the first time I OH pressed, I kinda just stuck with it. Would it be in my best interest if I switched over to a shoulder-width stance or does it not really matter?


I'd use a shoulder width stance. There's no reason to perform overhead presses military style, you'll have more stability with a wider stance and, therefore, more strength. Keep up the good work Jacob!

killxswitch
07-16-2009, 06:56 AM
Agreed, shoulder-width stance is the way to go. You'll move more weight. Plus that's how Rippetoe says to do them.

There isn't necessarily any harm in not upping your squat weight, but you didn't need to do that. Some really advanced lifters bench more than they squat or deadlift. You don't need to slow down your progress in a lift because you think you need to meet some sort of proportion. Just keep upping the weight in the right increments for as long as you can.

Good job on the most recent session. Just keep hammering away at it. I'm guessing sooner rather than later your deads will catch up to and pass your squats on their own. You'll keep adding 10 lbs. to deads, but will eventually have to slow down to 5 lb. increases on squats, especially since you squat 3x a week.

Coke
07-18-2009, 07:46 AM
No way dude, go back in there and squat in that rack - it's the same one we have at our gym and that's where people like to squat...just lighten the weight up and learn how to finesse those squats - You can do it!!

killxswitch
07-18-2009, 04:19 PM
So the safety rails are too high? Hmm, that seems off. How tall are you again? That's a squat rack, and it looks a lot like the rack I would squat in when someone at my gym was using the power rack. Tell the loser bothering you to mind his own business next time. I'll never understand people, in the gym or anywhere else, who are so bored they have to look around for someone to criticize.

Jacob R.
08-23-2009, 01:06 PM
Just checking in to say that I didn't wimp out and went back in after that work out and pulled everything back together.

My stats right now are:

squat
195 x 5
195 x 5
195 x 5

DL
205 x 5

bench press
135 x 5
135 x 5
135 x 5

OH press
90 x 5
85 x 5
85 x 5

BB row
135 x 5
135 x 5
135 x 5

pull ups
BW x 10
BW x 6
BW x 5

dips
BW x 10
BW x 7
BW x 7

BW: 138

I gotta eat more food!

Jacob R.
09-21-2009, 05:19 PM
quickie update:

squat
205 x 5
205 x 5
205 x 5

DL
220 x 5

BB row
140 x 5
140 x 5
140 x 5

bench
140 x 5
140 x 5
140 x 5

BW: 140

Also, I decided not to join the wrestling team but I'm kinda glad I didn't. I seem to be busy 24/7 just lifting, working, and doing stuff on the weekend :ninja:.

After I DL 225 I really want to focus on improving my bench and pull ups. I've started to use a protein shake after I work out to help out some. Squatting is feeling pretty easy lately but my legs are already pretty big, so I'm keeping the same weight there. Should I still squat 3x a week to maintain strength or should I do something else if I'm not looking to increase weight for now??

Jacob R.
10-08-2009, 09:09 AM
DL
225 x 5

squat
210 x 5
210 x 5
210 x 5

OH press
90 x 5
90 x 5
90 x 5

Bench went down...
135 x 5
135 x 5
135 x 5

I think I've been using my lower back and legs too much to cheat on barbell rows so I think I'm begin doing powercleans 5 x 3. Going to read over that section in the book today again.

I think I'm going to buy a weight gainer of some sort because it seems like I eat more than anyone else at meals and such and I'm still in the same weight range.

BW: 138

Jacob R.
10-10-2009, 10:18 AM
I have to buy some knee-length socks today for deadlifting. People looked kinda shocked at my commercial gym when I had to clean blood off the barbell and they saw my shins ahah.

BW: 140

Jacob R.
10-31-2009, 01:38 PM
I never ended up buying the socks, the shins seems to have toughened up a bit or something because it hasn't happened since then. I think I'm going to try to do some type of grip work as I think that's the weakest part of my DL right now.

Squat
215 x 5
215 x 5
215 x 5

OH press
90 x 5
90 x 5
95 x 5

+ improvement in dips
almost to BW 3 x 10

BW: 142

going to add 4 eggs to regular diet everyday or at least on lifting days
I've been going on bike rides a lot lately too if that's worth mentioning

Jacob R.
11-23-2009, 10:46 AM
dips
BW x 12
BW x 12
BW x 12

DL
235 x 5

OH press
95 x 5
95 x 5
95 x 5

BW: 145

I haven't been doing BB rows or power cleans, been doing dips and whatever other movement I feel that would help me out at the time.

Not sure if I should aim for adding more reps to my dip sets or start doing weighted dips. I have some research to do about that. I feel a lot more stable on bench because of them.

My short term goals right now are to get a 240 DL, raise my bench and pull ups, and bulk up to 150.

Jacob R.
12-20-2009, 09:31 PM
update

OH
95 x 5
95 x 5
100 x 5

next time I go in I need to do all sets with 100

SQ
220 x 5
220 x 5
220 x 5

BP
140 x 5
140 x 5
145 x 5

I still see improvements week by week but I feel like I would make better progress with another routine maybe?

BW: 149-150 gained 20 lb. since beginning

Jacob R.
01-01-2010, 11:22 AM
squat
220 x 5
225 x 5
225 x 5

loading on 225 has felt good :)

OH press
100 x 5
100 x 5
105 x 5

BP
145 x 5
145 x 5
145 x 5

really need to get to at least 150x3x5 on bench
its kinda pitiful
my bench should be a lot farther than this
i always say i'm going to focus on it but its seems everything but my bench goes up

by the end of january i want to be doing at least 160 easy

DL
240 x 5

grip strength seems to have increased a lot lately
my next DL session is going to be good, I can feel it in my gut

Jacob R.
01-15-2010, 07:17 AM
squat to 225 for all work sets, also switched to a narrower stance

OH press to 105 3 x 5

DL to 250 1 x 5

BP
145
145
150

BW: 155 (still feeling small)

Jacob R.
02-28-2010, 01:06 PM
DL
255 x 5

BP
155 x 5
155 x 5
155 x 5

OH
110 x 5
110 x 5
105 x 5

pull ups are still going up slowly... arms starting to feel bigger

BW: 160 (getting stronger)

Jacob R.
04-02-2010, 03:55 PM
DL
260 x 5 (grip is the weak link, increasing my bench would maybe help)

BP
160 x 5
155 x 5
155 x 5

OHP
110 x 5
110 x 5
110 x 5

dips
BW x 13
BW x 13
BW x 13

pull ups
BW x 8
BW x 8
BW x 8

BW: 165, extra 5 pounds isn't really showing in my lifts but I feel my form (DL & OHP) is much better from talking to a football coach at my school and I feel pretty lean. I need to eat more.

Jacob R.
06-14-2010, 09:27 AM
slacking hard lately, end of senior year
going to europe in a week
and when I come back I'm a start training hard

bench: 165 x 3 x 5
press: 115 x 3 x 5
dead: 270 x 1 x 5
squat: 225 x 3 x 5
pull up (parallel grip): BW x 3 x 8
dip: BW x 3 x 12
BW: 170 lb.

I've been squatting 225 for a long time, I can rep higher weights with ease
between biking and squatting my legs are still always sore

even though I look weak in comparison to a lot of people on this board I'm pleased with my progress
I feel the strongest I've ever been, all thanks to wannabebig
when I come back I want to post in this journal regularly

Jacob R.
07-16-2010, 01:09 PM
Europe was awesome, it's time to get serious now.
Traveling for so long put me out of the groove in the gym.

I've decided to do my first deload, which was long overdue and held me back.
I'm also starting power cleans now so now i'm doing the real SS.

For my deload I set my lifts back to:
200 lb x 3 x 5 squat
100 lb x 3 x 5 OHP
245 lb x 1 x 5 DL
150 lb x 3 x 5 BP
BW x 3 x 6 pull up
BW x 3 x 11 dip
85 x 5 x 3 PC

I've put up the lifts 5 lb per session and now I'm at:
215 squat
110 OHP
250 DL
155 BP
95 PC

PC feels easy for now
and i should be up to my normal weights and higher soon hopefully if i start training smart

BW: 170
I feel like I could of made much more progress in the time i've been working out but i just need to push harder

quote to think about while training:
THERE IS NO OVER-TRAINING, JUST UNDER-EATING, UNDER-SLEEPING, AND LACK OF WILL

Jacob R.
07-18-2010, 09:50 PM
220 lb 3 x 5 squat
160 lb 3 x 5 bench
255 lb 1 x 5 dead
3 x 6 pull ups

Jacob R.
07-22-2010, 01:00 AM
225 lb 3 x 5 squat
115 lb 3 x 5 press
100 lb 5 x 3 powerclean
3 x 11 dips

i'm liking the powercleans

i have a new lifting partner
should be a good incentive

Jacob R.
07-23-2010, 11:59 PM
165 x 3 x 5 bench
225 x 3 x 5 squat
260 x 1 x 5 dead
3 x 6 pull ups

Jacob R.
07-25-2010, 11:37 PM
225 squat
almost 120 press, push pressed the last two reps of 3rd set :tuttut:
105 powerclean
3 x 11 dips

powercleans are fun, still going up
i'm going to try to beat that press set in the next wave

if i start to stall again i might deload again...

Jacob R.
07-29-2010, 09:54 PM
225 squat
170 bench
almost 265 dead (couldn't outgrip last two reps)
pullups 3 x 6

my plan is eat a ton of protein this week try to grind out the next two sessions
after that, another deload on everything but powercleans might be helpful

Jacob R.
07-31-2010, 12:13 AM
squat 225
press is all messed up couldn't finish 2nd set of 120
powercleans 110, starting to feel a little heavier

skipped dips

not sure to start my new deload right now or after next session
my deload will exclude powercleans

Jacob R.
08-02-2010, 12:56 AM
bench
175 x 2 x 5
170 x 1 x 5 :confused:

squat
225 x 3 x 5

dead
265 x 1 x 5

pull ups
3 x 6

grip was better this time around during DL

even though i backed off on the last set of bench it was a grinder

i have a 2 day break to decide on whether i want to deload or not
boy was i stupid for not power cleaning earlier on...

Jacob R.
08-04-2010, 09:43 PM
squat 225 x 3 x 5
press 120 x 3 x 5
powerclean 120 x 5 x 3
dips 3 x 11

i got the overhead press
time to start the deload for real

edit: maybe?

Jacob R.
08-06-2010, 02:23 PM
squat 225 x 3 x 5
bench 175 x 3 x 5
dead 270 x 1 x 5
dips 3 x 11

dead is finally back to 270

i had a brain fart and did dips instead of pull ups

ill start the deload now...

Jacob R.
08-08-2010, 03:59 PM
squat 200 x 3 x 5 :boring:
press 100 x 3 x 5
power clean 130 x 5 x 3
pull ups 3 x 6

started another deload on everything but powercleans
it really sucks for now but it should help me out, especially with the press
it'll also give my power cleans a chance to catch up, 10 lb. increase today yuh

i threw in pull ups instead of dips since i did dips last time

Jacob R.
08-11-2010, 05:14 PM
squat 205 x 3 x 5
bench 155 x 3 x 5
dead 250 x 1 x 5
pull ups 3 x 6

it was an easy session

Jacob R.
08-13-2010, 12:04 PM
squat 210 x 3 x 5
press 105 x 3 x 5
power clean 135 x 5 x 3
dips 3 x 11

power cleans starting to feel heavy

Jacob R.
08-17-2010, 11:43 AM
squat 215 x 3 x 5
bench 160 x 3 x 5
dead 255 x 1 x 5
pull ups 3 x 6

Jacob R.
08-18-2010, 03:54 PM
squat 220 x 3 x 5
press 110 x 3 x 5
power clean 140 x 5 x 3
dips 3 x 11

power cleans are awesome, need to work on technique and form more
some reps feel heavy, some reps just fly up
i really feel it in my lats

Jacob R.
08-20-2010, 02:20 PM
squat 225 x 3 x 5
bench 165 x 3 x 5
dead 260 x 1 x 5
pull ups 3 x 6

looking foward to benching
i want to rep 185 soon

Jacob R.
08-23-2010, 12:16 AM
squat 225 x 3 x 5
press 115 x 3 x 5
i worked on my power clean form today without working sets
i have a lot to work on, the timing of the pull to the shrug and flip is tricky

i rolled my ankle somehow while lifting recently
had to use a lot of ice due to swellage

Jacob R.
08-26-2010, 02:57 PM
squat
45 lb x 20
95 x 10
135 x 15

bench 170 x 3 x 5
dead 265 x 1 x 5

haven't gotten past my last deload yet
my ankle is still acting up, hence the light squatting

plan:
give my ankle some time to heal
deload on squat, work back up
deload on powerclean, work back up
keep going with pressing and deadlifts

Jacob R.
08-29-2010, 10:29 AM
squat
45 x 10
95 x 10
135 x 10

overhead press 120 x 3 x 5
powerclean 135 x 5 x 3

on the 135 squat set, I felt my ankle starting to twinge
it felt really light though, :bang:
I think I'm not going to squat next session and I'll try the next time around with 200

while powercleaning I tried to focus on certain cues and I ended up missing the lifts
then I just tried to explode up without focusing on the different stages of the lift as much and it worked
weird

overhead press felt good, looking forward to repping 135 in the future, get those 45's on the bar

Jacob R.
08-31-2010, 02:02 PM
squat 205 x 3 x 5

bench
175 x 5
175 x 4 (miss last rep)
170 x 5

dead 270 x 5
pull ups 3 x 6

I'm starting to squat again and I found the problem
I decided to squat lower recently, at the bottom I leaned forward too much and shifted the weight to my toes to keep balance, which in turn hurt my ankle
I focused on getting the bar a little lower on my back, leaning back, and pushing through the heels
no pain!

looking forward to the next dead session with 275

I don't know what to say about my bench, all I can do is try to get it next time

bw: 180 lb.
50 pounds heavier than when i started, feels good

Jacob R.
09-02-2010, 02:31 PM
squat 210 x 3 x 5
press 125 x 3 x 5
powerclean 135 x 5 x 3

OH press was hard

Jacob R.
09-04-2010, 02:13 PM
squat 215 x 3 x 5
bench 175 x 3 x 5
dead 275 x 1 x 5
pull ups 3 x 6

grip was weak on deadlift

I got 175 bench this time around on bench
I don't think I'll get the OH press 130 next workout

Jacob R.
09-07-2010, 01:36 PM
squat 220 x 3 x 5
press 125 x 3 x 5
powerclean 140 x 5 x 3
dips 3 x 11

the press was more solid than last time

looking forward to benching 180

I was talking to my friend and he recommended visiting a crossfit gym to work on my powerclean, I'm considering it

Jacob R.
09-09-2010, 12:46 PM
squat 225 x 3 x 5

bench
180 x 4 (miss last rep at lockout)
175 x 5
175 x 4 (barely missed last rep)

dead 275 x 1 x 5
pull ups 3 x 6

since I messed up bench today I don't thinking pushing forward in dead lift would of been the right move
grip was feeling a lot stronger, I'll get 280 next time

I'll try for the 180 bench again

Jacob R.
09-11-2010, 01:23 PM
squat 225 x 3 x 5

press
125 x 5
130 x 5
125 x 5

powerclean 145 x 5 x 3
dips 3 x 11

my back was fried after OH press, so sore right now

I tried a narrower stance on powerclean, I got some more "pop" out of it
I realized in the part of the movement where you do a little hop I landed with my right foot farther back than my left and angled half the time, only by an inch or 2
I'm working on making everything symmetrical

Jacob R.
09-14-2010, 07:24 PM
squat 225 x 3 x 5

bench
180 x 5
180 x 4 (miss at lockout)
175 x 4 (miss at bottom)

deadlift 280 x 5

feel like I'm heading toward a stall in bench/press
I might have to change something

deadlift felt so easy today

Jacob R.
09-17-2010, 03:57 PM
squat 225 x 3 x 5

OH press
130 x 5
130 x 5
125 x 5

power clean 150 x 5 x 3
dips 3 x 11

if I don't nail bench next time I'm going to be peesed

Jacob R.
09-19-2010, 03:24 PM
squat 225 x 2 x 5

bench
180 x 5
180 x 4 (wouldn't budge past halfway point on 5)
175 x 3 (came down ****ty, I just dumped it)

dead
285 x 5

damn damn damn bench damn

deadlift still going up :confused:

Jacob R.
09-21-2010, 09:23 PM
My lifting today made it very obvious that I needed some change, hit a hard stall in press progress.
I ended up messing around doing some weird stuff, db overhead walks, 1 handed powercleans, weighted dips, etc.

I'm going to find my bench max and give the 30lb. in 30 days program a go:
http://www.wannabebig.com/forums/showthread.php?113583-Up-Your-Bench-Press-30lbs-in-30-days

I'll be doing some movements I've never done before and that'll be a nice change for a bit.

Jacob R.
09-24-2010, 05:11 PM
bench
45 x 5
85 x 4
135 x 3
185 x 2
215 x 1
225 x 1

clean and jerk
135 x 1
145 x 1
155 x 1

dead lift
225 x 4
275 x 2
300 x 1

pull ups
BW x 3
BW x 10

I tested myself this session, I've feel like I've come a long way. My personal records are still laughable, but I'm proud.

Wanted to do the 315 on DL but my grip is ****.

Jacob R.
09-27-2010, 12:27 PM
I started the 30 lb. program today

bench
145 x 3 x 3

skull crushers
40 x 2 x 10

tricep pushdowns
110 x 1 x 10

squat
230 x 2 x 5

lat pull down (curl grip)
105 x 2 x 10

calf raise (barbell)
260 x 2 x 10

machine ab crunch
40 x 2 x 10

This was the first time I've tried many of these movements. It's not taxing at all so far because it's just the beginning and I didn't know what weights to choose. I've never used cables before today, they felt super light compared to free weights. It'll be easy to add resistance to those. People throwing around 180 lb. on the cables doesn't seem that impressive anymore, especially when you see how much they cheat good form.

The calf raises were hard.

Jacob R.
09-29-2010, 09:16 AM
bench
170 x 2 x 3

tricep pushdown
120 x 1 x 10

deadlift
290 x 2 x 3

machine ab crunch
40 x 10
50 x 10

some plate pinches

bench is easy right now but I know it will get harder, I got some delayed soreness in my triceps the next day after last workout even though it felt light

I feel that I could easily rep more than 290 on deadlift, but my grip blows, I added in some plate pinches at the end

40 was challenging the other day, but it felt easy today so I had the 2nd set be 50

Jacob R.
10-01-2010, 06:51 PM
bench
190 x 2 x 2

db bench
40 x 28 (miss last 2)

skull crushers
40 x 8
50 x 8

tricep pushdown
130 x 10

leg press
330 x 6
375 x 6

lat pulldown (curl grip)
120 x 2 x 10

calf raise
260 x 2 x 10

machine ab crunch
50 x 10
60 x 10

I've never done db bench and leg press until today

I overestimated my strength in DB bench, underestimated in leg press

Jacob R.
10-04-2010, 09:57 AM
bench
155 x 3 x 3

skull crushers
50 x 10
60 x 10

tricep pushdowns
140 x 10

squat
235 x 2 x 5

lat pull down (curl grip)
135 x 2 x 10

calf raise
265 x 10
270 x 10

machine ab crunch
60 x 10
70 x 10

oo yaaa

Jacob R.
10-06-2010, 06:44 PM
bench
180 x 2 x 3

tricep pushdown
150 x 10

deadlift
290 x 2 x 3

machine ab crunch
70 x 10
80 x 10

did the same weight with deadlift as last time
grip sucked bad last time, not this time

Jacob R.
10-08-2010, 10:38 AM
bench
200 x 1 1/2 (missed last rep when the bar drifted over my face at lockout)
195 x 2

db bench
40 x 30

skull crushers
60 x 2 x 10

tricep pushdown
160 x 10

leg press
345 x 6
375 x 6

lat pull down
135 x 2 x 10

calf raise
270 x 2 x 10

machine ab crunch
80 x 2 x 10

leg press is really easy, not much room to improve either because the max weight they have is 405

failing in bench is obviously unacceptable in this program, I'm doing something wrong

Jacob R.
10-11-2010, 09:49 PM
bench
160 x 3 x 3

skull crushers
60 x 2 x 10

tricep pushdown
170 x 10

squat
240 x 2 x 5

lat pull down (curl grip)
135 x 2 x 10

calf raise
270 x 10
275 x 10

machine ab crunch
80 x 2 x 10

I lowered the bench max I base my percentages off by 10 pounds to 215, it's alright though. I think it's a more true max number because the 225 was pretty sloppy. I'm easing off a little bit with the upper body accessories.

I think I know what program I'll use at the end of this.

chevelle2291
10-11-2010, 10:31 PM
Like the squatting!

Still doing the Bench program?

Jacob R.
10-13-2010, 08:31 PM
Like the squatting!

Still doing the Bench program?

Thanks, squatting has felt pretty light since I don't do it 3x a week anymore.

Yeah I'm going to finish this one up soon and start a new program. I'm considering using a weekly linear progression scheme I found the other day.

bench
180 x 2 x 3

tricep pushdown
170 x 10

deadlift
295 x 2 x 3

machine ab crunch
80 x 10
90 x 10

My grip was bad today. When I deadlift I have to really focus on squeezing the bar.

Jacob R.
10-15-2010, 11:50 AM
bench
200 x 2 x 2

dumbbell bench
35 x 30

skull crushers
60 x 2 x 10

tricep pushdown
170 x 10

leg press
360 x 6
390 x 6

lat pulldown (curl grip)
135 x 2 x 10

calf raise
275 x 2 x 10

machine ab crunch
90 x 2 x 10

benching the 200 went a lot better this time around

Jacob R.
10-18-2010, 05:49 PM
bench
170 x 3 x 3

skullcrushers
60 x 2 x 10

tricep pushdown
170 x 10

squat
245 x 2 x 5

lat pull down (curl grip)
135 x 2 x 10

calf raise
275 x 10
280 x 10

machine ab crunch
90 x 10
100 x 10

Jacob R.
10-20-2010, 09:48 AM
bench
190 x 2 x 3

tricep pushdown
170 x 10

deadlift
295 x 2 x 3

machine ab crunch
100 x 10
110 x 10

my grip on deadlift is suckin' it up
I'm gunna ask the gym if I can bring in some chalk

some old guy said he saw me lifting all the time and he has some gloves he wants to give to me to protect my wrists from carpal tunnel syndrome, but they were in his other SUV
it creeped me out

Jacob R.
10-22-2010, 08:07 PM
bench
210 x 1 (missed next rep)
205 x 2

db bench
35 x 30

skullcrushers
60 x 2 x 10

tricep pushdowns
170 x 10

leg press
375 x 6
405 x 6

lat pull down (curl)
135 x 10
150 x 10

calf raise
280 x 10
285 x 10

ab crunch
110 x 10
120 x 10

I missed a rep in the final session, damn. Heavier weights on bench break my form, I need to work on it.

Even if I missed some reps in this program my arms still got a lot stronger/bigger. I got some stretch marks on both sides of my arms in just a month lol

I'm going to give this program a go soon that I found on 70's big by Justin Lascek:

The Strength and Conditioning Program is as follows:

Monday
Squat Weight lifted x 5 reps x 3 sets, sets across
Press 5x3, sets across
Chins/Pull-ups 3 sets of as many reps as possible

Tuesday
Power Clean 3 reps x 5 sets, sets across
Dips 3 sets of as many reps as possible
Conditioning

Wednesday
Off or Skill Day

Thursday
Squat 5x3, sets across
Bench Press 5x3, sets across
Dips 3 sets of as many reps as possible

Friday
Deadlift 5 reps x 1 work set
Pull-ups/Chins 3 sets of as many reps as possible (can be moved to Saturday)
Conditioning

Saturday
Optional conditioning

-----
It looks pretty good

Jacob R.
10-25-2010, 06:02 PM
squat
230 x 3 x 5

overhead press
120 x 3 x 5

pull ups
BW x 3 x 6

easing back into overhead press
not sure about what I should do for conditioning

Jacob R.
10-26-2010, 09:21 AM
powercleans
145 x 5 x 3

dips
BW x 12
BW x 12
BW x 10 (failure)

didn't do conditioning, don't know what to do

I'm glad I'm powercleaning again, it felt light but at the end of dips my lats were a little sore
I'm digging the shorter sessions

Jacob R.
10-28-2010, 09:01 PM
squat
235 x 3 x 5

bench
175 x 5
180 x 5
175 x 5

dips
BW x 3 x 11

My gym won't let me use chalk, they said it's a "cleanliness" issue. I said I would clean up after myself and it would help me protect the weights, help me not drop them while deadlifting. The manager is an unfit older lady, she doesn't know anything about lifting, how do you become a gym manager when you don't even work out?

Jacob R.
11-02-2010, 01:15 PM
I forgot to log last Friday's workout, but here is today's

squat
235 x 5 (accidentally loaded 5 lb. short)
240 x 2 x 5

OH press
125 x 3 x 5

pull ups
BW x 7
BW x 2 x 6

Jacob R.
11-03-2010, 06:21 PM
powercleans
150 x 5 x 3

dips
BW x 3 x 12

didn't do conditioning, but I'm thinking about what I could do

I want to do something to target my calves and something else to beef up my grip

Jacob R.
11-07-2010, 10:52 AM
friday's

squats
240 x 3 x 5

bench
180 x 5
180 x 4
175 x 5

dips
BW x 3 x 12

saturday's

deadlift
280 x 5

pull ups
BW x 2 x 7
BW x 6

BW: 190, 60 lb. heavier :nod:
I know a lot of people on this site are my weight and significantly stronger,
does that come with time or conditioning of some sort?
I can't call myself a man till' I reach 200 lol

I have to back off on bench and start thinking about how the 5 lb. increments add up over time

I'm thinking that jump rope might be a good option for my calves
I've been looking forward to powercleans, love that ****!

Jacob R.
11-09-2010, 05:33 PM
squat
242 x 3 x 5

OH press
127 x 5
127 x 4 (miss last rep halfway)
125 x 4 (miss last rep)

pull ups
BW x 2 x 7
BW x 6

I made some 1 lb. weights that will fit on the barbell so I can go up by 2 lb. increments, I think they will be handy

I have to deload on presses,
looking forward to next session

Jacob R.
11-10-2010, 02:43 PM
powercleans
155 x 5 x 3

dips
BW x 3 x 12

Jacob R.
11-13-2010, 10:41 AM
yesterday's workout

squat
245 x 3 x 5

bench
165 x 3 x 5

dips
BW x 2 x 12
BW x 11 (miss last rep)

I didn't do the 30 lb in 30 days program right or something lol
I messed that up
I backed off on bench, but I think it was the right thing to do

I've been sick for a week now :( lost 5 lbs. in 2 days even though I've been eating as much as I can
probably water weight
drinking all the time hasn't been helping

squatting felt heavy

Jacob R.
11-18-2010, 09:56 AM
I worked out before I checked my journal because I wasn't near a computer for the past few days
so I accidentally did the wrong lifts

squats
245 x 3 x 5

deadlift
285 x 5

pull ups
BW x 3 x 7

my lower back got SO sore
this happened not yesterday but the day befo

Jacob R.
11-19-2010, 02:59 PM
OH press
110 x 3 x 5

calf raise
270 x 10

calf jumps
BW x 16

1 legged calf raise
BW x 8 (each leg)

pull ups
BW x 8
BW x 7
BW x 6

OH press felt super light, not sure if I went too light, but I'll work up again
it's part of my pressing deload, I might be wimping out, but I felt like I was reaching a hard stall
I won't let it stop me this time

I didn't squat today because I had to carry a passed out 250 lb. man around yesterday and as a result my lower back is still sore as a mother, so I just added in some little stuff for my calves

going to powerclean 160 x 5 x 3 tomorrow

Jacob R.
11-20-2010, 04:12 PM
powercleans
160 x 5 x 3

dips
BW x 3 x 12

the last set of powercleans whooped my ass
they make me feel a little dizzy, probably because my cardio is crap and I'm not breathing correctly

Jacob R.
11-22-2010, 03:46 PM
squat
245 x 3 x 5

bench
170 x 3 x 5

dips
BW x 3 x 12

BW: 187

I had some good speed with bench today
traps were pretty sore from powercleans

Jacob R.
11-23-2010, 01:22 PM
deadlift
290 x 5

pull ups
BW x 7
BW x 8
BW x 7

Jacob R.
11-30-2010, 11:20 AM
from a little while ago

squat
245 x 3 x 5

OH press
115 x 3 x 5

pull ups
BW x 7
BW x 8
BW x 7

next one

powercleans
165 x 4 x 3
165 x 2 (miss last rep)

dips
BW x 3 x 12

going to the gym later today

Athos
11-30-2010, 11:31 AM
Lots of squats, lots of cleans, lots of deadlifts... I like what I see here. Solid work man.

Jacob R.
12-03-2010, 04:45 PM
Lots of squats, lots of cleans, lots of deadlifts... I like what I see here. Solid work man.

thanks for the encouragement
and your total at 165 is crazy man, really impressive

last workout

squat
230 x 3 x 5

bench
175 x 2 x 5
175 x 4 (last rep missed)

dips
BW x 3 x 12

benching is my lifting bane
I backed off on squat, hoping that a little bit of saved energy would of got me over bench plateau
I think form was to blame that day

tonight's workout

deadlift
295 x 5

pull ups
BW x 2 x 7
BW x 8

deadlifting felt so right today, I'm excited for 300 x 5
I'm still using double overhand grip, which limits my numbers

Athos
12-03-2010, 07:09 PM
Nice looking sessions Jacob, that's impressive that you are pulling that kind of weight with a double overhand. 300 x 5 is right there for the taking and a big milestone. Good lifting!

chevelle2291
12-03-2010, 08:20 PM
Everybody seems to have one lift in the big three that gives them the most trouble progression-wise. For me, it's the squat. For many others, it seems to be the bench press. I wouldn't sweat it. :)

Excellent squatting and pulling!