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View Full Version : Trying to Hit 1,000 lbs raw



Liftersize
02-15-2010, 08:36 PM
Vids are up and will be posted daily!
I know this isn't that strong for a lot of you but this is my goal for the next six months...(hopefully sooner)

Ive been lifting for a while but just started powerlifting the last few months

Im 24 years old 6'1 173 lbs as of today and my stats are as follows:

Squat: 240
Bench:235
Dead: 390 (PR'ed today actually by 20 pounds)

So a current total of : 865

Only equipment is a titan 13 mm belt which i used for the first time today. Wish me luck and ill keep this updated with new prs in each lift. May not be that interesting but its kinda just a log for myself to keep dated progress. Also i want to try and get some videos up so i can get my form critiqued, because im hoping that will help alot.

Future
02-15-2010, 09:03 PM
Best of luck!

ELmx479
02-15-2010, 09:31 PM
Good luck with your goal. I have never hit the 1000lb mark yet either. What routine are you using?

Liftersize
02-15-2010, 11:26 PM
Not really using any routine as of yet. I do one lift each day (either bench squat or deadlift) plus one back day a week. I usually work out about 4-5 days a week. And i usually work my way up to a one rep each day with a couple of reps or singles till i cant do more weight. So for example today i deadlifted i did

Barx10
140x10
190x5
230x3
280x1
320x1
340x1
370x1
380x1
390x1
400xfail

then:
ghr
abs
hip indubctor, abductor

littlelou
02-16-2010, 08:52 AM
Good Luck! It seems like the only thing really holding you back and will be the easiest to get up is your squat. What does a current squat day look like for you

StLRPh
02-16-2010, 09:24 AM
Good luck with your goal. I'm also shooting for 1,000 lbs by the end of the year. I've got a little further to go than you do though :)

Liftersize
02-16-2010, 01:26 PM
Good Luck! It seems like the only thing really holding you back and will be the easiest to get up is your squat. What does a current squat day look like for you

Yeah thats because i just started doing legitimate squatting like a month or two ago. So i usually do box squats now to slightly below parallel and ive been going up 5-10 lbs each squat day. I think i can get my squat up to 275 in the next month or two if i can keep up with my current progress.

Last squat day was like this

barx10
100x10
140x5
190x2
210x1
230x3
240x1
250xfail
210x5

-hip work

Liftersize
02-16-2010, 01:29 PM
Benched today then did a little back work

warmup
205x6
225x2
Incline DB
70x10
80x10
Dips-30 reps
Pullups
Rows
Tricep extensions
Curls

littlelou
02-16-2010, 07:56 PM
For your main movement are you just working up to a 1rm every workout? One more thing to add, I'd probably put in two set in between 100 to 140 and 140 to 190. You really don't want to make 20 percent jumps like that. I'd stick with 10-12.5 % jumps of your 1RM for now.

Liftersize
02-17-2010, 12:35 AM
For your main movement are you just working up to a 1rm every workout? One more thing to add, I'd probably put in two set in between 100 to 140 and 140 to 190. You really don't want to make 20 percent jumps like that. I'd stick with 10-12.5 % jumps of your 1RM for now.

No i dont always 1rm sometimes i go up to what i can do 3-5 times just depends on my mood. But if i think i can max more than my pr at that time based on how the weights are feeling i usually do a 1 rm, just to see where Im at. I probably 1 rm each movement once every 2 weeks.

Liftersize
02-18-2010, 12:41 AM
Squats today

210x4
220x4
230x3
240x1

hip work
ab work

Liftersize
02-18-2010, 09:44 PM
Bench Day Today

Warmups
190x1
210x1
220x1
230x1
240x1 PR!

DB Press
Dips

ELmx479
02-19-2010, 06:50 AM
Nice, our bench is exactly the same now. You might want to look into a routine to help you with your goal and keep you from burning out going heavy every workout. Have you checked out Wendlers 5/3/1 method?

Liftersize
02-19-2010, 10:01 PM
Nice, our bench is exactly the same now. You might want to look into a routine to help you with your goal and keep you from burning out going heavy every workout. Have you checked out Wendlers 5/3/1 method?

Yeah im getting some help with routines now from a guy at my gym so im going to be switching up my deadlift routine a bit. Not sure what ill do for bench and squat though. Ive seen the 5/3/1 method and I am probably going to use that in the near future for bench and squat. Im trying to wait for my gains to slow before i try something new though.

Liftersize
02-19-2010, 10:05 PM
Today was deadlift day i was lifting off 1 and half inch pads.

370x1 (sumo)
400x1 (sumo)

Then off 4 inch blocks
370x3 (sumo)

(First time using blocks, so it felt a little weird)

Then 1 set of deficits with 275 (conventional)

Liftersize
02-20-2010, 11:13 PM
Day off today but i went out and bought wood blocks for deadlfiting. Tomorrow is squat day, but im planning drinking tonight so i dont expect much out of tomorrow.

Liftersize
02-22-2010, 05:44 PM
Ended up squatting today instead went like this

210x1
220x1
230x1
240x1
250x1 pr
260x1 pr
210x8 pr

Liftersize
02-22-2010, 09:08 PM
squat video from today with new pr

http://www.youtube.com/watch?v=YDCMF-h-7as

ELmx479
02-22-2010, 11:35 PM
Not bad at all for a max attempt. Maybe try to take a big gulp of air to help stay tight. Congrats on the PR.

Liftersize
02-23-2010, 05:12 PM
Bench Today
Bench
190x10
210x5

DB Press
80x10
90x6

Then some tri work and dips

Liftersize
02-23-2010, 06:56 PM
Ordered these online today
http://www.wrestlinggear.com/images/products/shoes/adidas-vapor-speed-ii-henry-cejudo-signature-wrestling-shoes-grey-black-orange-lrg.jpg

Liftersize
02-24-2010, 10:19 AM
Not bad at all for a max attempt. Maybe try to take a big gulp of air to help stay tight. Congrats on the PR.

Thanks yeah that was my first time holding my breath through the whole squat, usually i breath in on the way down and out on the way out, but from here on out i will be holding my breath on max attempts i think.

Liftersize
02-24-2010, 02:35 PM
Deadlifts
off floor
320x6
4 inch blocks
390x3
410x1

100x10 DB shrugs
Abwork

Liftersize
02-24-2010, 02:43 PM
Vid from today's Deadlift routine forgot to record the 320x6 off the floor but here is the block pulls, music is what i listen to when i lift to get psyched up, not because i think im hardcore. Critique is welcome!


http://www.youtube.com/watch?v=Yo2qZz9wqkI

Liftersize
02-25-2010, 10:37 PM
Worked on Back then grip today

DB Curl
40s x10
50s x10
55s x5

Pullups
BWx5
25lbx5
BWx10

DB Rows
100x10
110x7

Cable Rows

Grip Work
10 Second Holds with
135 (pronated)
225 (pronated)
315 (pronated)
405 (reverse)
460 (reverse)

Rack Pulls with super thick bar
135x3
155x3
185x3
205x2
185x3
135x1 with 15 second hold

Liftersize
02-27-2010, 10:55 AM
Squatted Yesterday today is my day off
Squats
230x5 PR!
230x5
230x5
230x3

Hip Work
GHR BWx10
GHR 10lbx10
Ab Work

Video of squats to come

Liftersize
02-27-2010, 02:35 PM
http://www.youtube.com/watch?v=2kqGVczVHb4&feature=youtube_gdata

Liftersize
03-01-2010, 05:23 PM
Deadlifted today
340x6 PR!
400x2 off 4 in blocks
420x1 off 4 inch blocks
Here is a vid of the 340x6

http://www.youtube.com/watch?v=r3Lt_ZivQmQ&feature=youtube_gdata

Liftersize
03-02-2010, 03:13 PM
Today I did a mix of shoulders and chest/tris

Standing OHP
95x6
105x6
115x6
125x5

Bench
185x5
195x5
205x2 (no spot and i wasnt feeling it)

DB Shoulder
60'sx10

DB Incline
80'sx10
85'sx10

Dips
Bw+70x8
Bw+70x8

Tricep Work

littlelou
03-03-2010, 04:02 PM
It's hard to tell from the video on your dead lift but are you starting off with the bar touching your shins?

Liftersize
03-03-2010, 06:24 PM
It's hard to tell from the video on your dead lift but are you starting off with the bar touching your shins?

Yeah i touch my legs to the bar and if you look the bar even pulls my shorts up on the way up to lockout.

Liftersize
03-03-2010, 06:27 PM
Skwat Day
warm up squats
265x1 PR!
275x1 PR!
300x1 to bench

Hip Work
GHR
Ab Work

Squat Video

http://www.youtube.com/watch?v=F53AISV4FCo&feature=youtube_gdata

littlelou
03-04-2010, 08:21 AM
Yeah i touch my legs to the bar and if you look the bar even pulls my shorts up on the way up to lockout.

I didn't explain that very well. What I meant is when you set up your shins shouldn't be touching the bar on your initial setup. Since your a lot taller then me you'll have to see what works for you but I usually start like 2-3" away from the bar at my setup then when I grab the bar and lower my hips my shins end up touching. The reason for this is because if you get too close to the bar on your initial setup the bar may swing forward when you pull.

Liftersize
03-04-2010, 11:06 AM
ok i see what you are saying, it looks like i kinda did that a little on my first rep but not so much on the rest. I'll keep an eye out for that next time i dead.

Liftersize
03-04-2010, 03:21 PM
I was planning to do back today but my friend really wanted to bench so here it goes....

Bench Day
205x7
215x4

DB Press
90sx10
100sx4

BW Dips
Tricep Work

Liftersize
03-05-2010, 03:13 PM
Squats again...first time with knee sleeves(crappy mcdavid ones) and wrestling shoes. Ended up getting the shoes at sports authority after the adidas ones i had ordered online where going to be no good for squats and deads due to a concave heel.

Squats
230x9 PR!
250x4 PR!

Hip Work
GHR BWx10 BW+10lbsx10
Abs BW+20 lb kettlebellx10


http://www.youtube.com/watch?v=ZWabcXyYtOg&feature=youtube_gdata

Liftersize
03-05-2010, 03:19 PM
Here are the shoes i ended up with from sports authority. Awesome fit for deads and squats, super low heel and nice wide sole.

http://i0.pricewatch.com/images/5525/t4/9dj4Q3tKlSuZCD7+o4W3mCBG3XU=.jpg

Liftersize
03-07-2010, 03:55 PM
Deadlift Day
360x5 PR

Block Pulls
410x1 :(
410x1 :(


http://www.youtube.com/watch?v=Iw931pBe8f8&feature=channel

Drew92
03-07-2010, 04:40 PM
Nice squatting!

Liftersize
03-08-2010, 06:49 PM
Nice squatting!

thanks! im just getting started squatting compared to my other lifts so its still behind, but i love squatting now because i make progress every time i squat.

Liftersize
03-08-2010, 06:52 PM
Back Day
DB Curls
40'sx10
50'sx10
55'sx6

Pullups
BWx5
+25x5
+35x5

DB Row
100sx10
110sx6

Then I did some rows and pulldowns and finished up with some fat bar rack pulls and plate pinching to work on my grip strength.

Liftersize
03-09-2010, 10:05 PM
Bench
Pause Bench
185x1
205x1
225x1
235xfail

Narrow Grip Bench
145x10
155x10

Standing OHP
95x5
115x5
125x2

DB incline
80'sx10
90'sx6

Liftersize
03-10-2010, 07:06 PM
Squats
190x1
210x1
230x1
250x6
280x1
280x1

Hip Abductor
Glute Machine
GHR
Ab Work

http://www.youtube.com/watch?v=9nTb3JAAoRY&feature=youtube_gdata

Liftersize
03-11-2010, 04:29 PM
Probably shouldnt have benched again already but whatever....i wasn't sore and i wanted to lift

Speed Bench
135x3 8 sets

Floor Press
185x3
205x2
225x2
225x1
185x5

DB Shoulder Press
60'sx10
65'sx9
70'sx6

Misc. tricep work

Liftersize
03-12-2010, 05:36 PM
Back
PullUps
BWx5
BW+25lbsx2
BW+45lbsx2
BW+70lbsx2 (probably not great reps)

DB Row
90x10
100x10

Assortment of Curls
Ab Work

Liftersize
03-13-2010, 05:53 PM
Deadlifts
135x5
185x5
225x3
275x1
320x1
380x4 PR!
420x1 PR!

Heavy Abwork


http://www.youtube.com/watch?v=I6XT6x4Xzkg&feature=youtube_gdata

Nicky
03-13-2010, 06:05 PM
All most to 1000! How much were the shoes?

Liftersize
03-13-2010, 06:56 PM
All most to 1000! How much were the shoes?

Thanks! Getting closer all the time....just need to get my squat up to speed.

The shoes were 65 bucks at Sports authority they are asics split second

Liftersize
03-15-2010, 03:46 PM
Bench Day
Bench
185x5
195x5
205x5
215x3 (shoulders werent centered on bench)
215x5 PR!
205x5

Narrow Grip Bench
155x10
155x10

DB Incline Press
80'sx10 (shoulder bothering me so i stopped after this set)

Dips
BW+50x10
BW+75x10

Tricep Pulldowns
70x10

Push Press
100x2
120x1
130x1
140x1

Liftersize
03-16-2010, 11:07 PM
Squats
190x2
210x1
230x1
250x6
260x2

hip got kinda sore so i stopped i think i was squatting too wide for how flexible i am.

GHR
Hip Abduct, Indubct
Glutes Machine
Calf Raises

Pretty disappointing workout today, but oh well hopefully next squat day will be better.

cwoodrb105
03-17-2010, 04:42 AM
Damn, I might have to go out and get a pair of those shoes. Anyway, you're definitely getting stronger. I read through your whole journal and in a month you gained a lot of strength already. I'd like to see where you end up in a year! Keep it up man. I'll be following

Liftersize
03-17-2010, 05:55 PM
Damn, I might have to go out and get a pair of those shoes. Anyway, you're definitely getting stronger. I read through your whole journal and in a month you gained a lot of strength already. I'd like to see where you end up in a year! Keep it up man. I'll be following

thanks alot! cool to know someone is actually checking it out. I want to try to get above the 1,000 mark as soon as possible and then maybe start trying some local powerlifting comps.

Liftersize
03-17-2010, 05:58 PM
Bench
95x10
135x10
155x10
185x10
185x10
185x10
185x10
185x8

DB shoulder press
55'sx10
60'sx10
65'sx10

Dips
BWx20
BWx20

GHR
Good Mornings
Hip Ab/Indubctors

ELmx479
03-17-2010, 06:39 PM
Looking strong man, sets of 10 with 185 is solid, as are the DB presses. Good work!

Liftersize
03-17-2010, 08:55 PM
Looking strong man, sets of 10 with 185 is solid, as are the DB presses. Good work!

Thanks! this was really taxing. Usually i do a lot of accessory work after bench but all those reps just killed me.

Liftersize
03-19-2010, 04:33 PM
Deadlifts
Sumo Deads
230x3
280x1
320x1
380x5 PR

Block Pulls
410x1
430x1 PR

GHR
BWx10
BWx10 (higher leg position=harder)

Hyper with safety squat Bar
x8
x8

Hip Abductors and Indubctors

GHR Abwork with 25 lb. kettlebell behind head

Lunges
45 lb dbs x6
60 lb dbs x3

Video of 380x5 .....I noticed my back rounds alot more than i thought but i dont know if that really matters or not. Also i need to work on net letting my butt pop before the weight moves off the ground, i think this will help with the back rounding. Comments and Critiques Welcome!

http://www.youtube.com/watch?v=l601_TfaUto&feature=youtube_gdata

Liftersize
03-20-2010, 04:59 PM
Bench
195x10 PR!
205x8 PR!
205x9 PR!
215x5

psyched on my bench progress!

Close grip
165x8
165x8

DB Press
80'sx10
100'sx4

Strict OHP
100x5
120x5
140x1 PR!

Skullcrushers
80x10

Liftersize
03-21-2010, 07:02 PM
Kinda random workout out today

Squats (not very much effort hip was sore)
185x2
205x2
225x2
225x5


GHR-couple sets at different heights

Hip Abductor Indubctor from very light to full stack

Hypers with safety squat bar+10s on each side

Ghetto Reverse Hypers with 20 lbs attached to feet

Ab work on GHR with 35 lb kettlebell behind head

Lunges with 60 lb dumbells for 5 reps

cwoodrb105
03-21-2010, 08:12 PM
205x9 is a very respectable bench press PR man. Keep working and you'll be hitting that 1,000 pound total very soon.

Liftersize
03-22-2010, 03:43 PM
205x9 is a very respectable bench press PR man. Keep working and you'll be hitting that 1,000 pound total very soon.

thanks man i had stalled on bench before, but now it feels really good. I think i will keep progressing at least for a while.

Liftersize
03-22-2010, 03:47 PM
Back Day today kinda

Started with Pullups
BWx5
BW+25lbs x5
BW+50lbs x4

Bent Over Barbell Row
Overhand
135x10
135x10
Underhand
135x10

PullDowns
2 sets of 5

Seated Curls
45 lb dbsx8

Ghetto Reverse Hyper
20lbsx10
20lbsx10

GHR
Reps to Failure at 3 different heights

Pull-Throughs
50x10
80x8
100x5
120x5

Liftersize
03-23-2010, 04:30 PM
Bench
Warmup
205x9 might have had one more left in the tank
215x4 (not focused)
225x3

DB Press
90'sx8

Standing OHP
95x5
115x6
125x3

Weighted Machine Dips
70lbx5
90lbx2

Tricep Work

Liftersize
03-24-2010, 06:10 PM
Deadlift
Tons of Warmup and form work
390x4 PR!
440xfail got it to my knees though
320x8

GHR
Hypers with safety squat bar
Hip Abductor and Indubctor machine
Pull Throughs
Abs

Liftersize
03-25-2010, 04:13 PM
Bench
barx10
95x10
135x10
155x10
185x5
195x5
205x5
215x2 (pause reps) no spotter

DB Incline
80'sx10
90'sx6

Dips
BWx35

Tricep Work

Liftersize
03-26-2010, 02:42 PM
Tried to Squat today but had too much hip pain so i just took it easy

Squat
barx10
95x10
95x10
135x10
155x5
185x5
205x5
225x2 (too sore to continue)

Hip Machines (real light tried to stretch out)
GHR
Ghetto Reverse Hyper
DB Lunges (Suprisingly dont bother my hips at all)
50'sx5 each leg
60'sx5 each leg
70'sx5 each leg
Abwork

Liftersize
03-26-2010, 07:47 PM
package came from efs today....COC#1 and two short light bands.

Liftersize
03-27-2010, 04:30 PM
Was going to do back but then realized i deadlift tomorrow so thats a no no....will do back after dead day. So i benched!
Bench Day
Barx10
Barx10
95x10
135x10
155x8
185x5
205x10 PR! Felt fairly easy too

Speed Bench
bar+light bandsx3
55lb+light bandsx3
65r+light bandsx3
75lb+light bandsx3
85lb+light bandsx3
95lb+light bandsx3 these werent so speedy
bar+light bandsx3

Incline DB Press
80'sx10 easy
90'sx6
90'sx6

Dips
BW+70 lbx10
Bw+70 lbx10

Tricep Work
Flies

Liftersize
03-28-2010, 04:07 PM
Today sucked. my hip hurt and my deadlift suffered big time! Im going to take at least a week off lower body to let my hip heal.

Deadlift
warm up
370x1 conventional
390xfail conventional
390xfail sumo hip hurt and i couldn't get it off the ground
390x2 sumo (last week i did 4 reps)

So basically said eff it and did knee high rack pulls because they didnt hurt my hip....did these conventional
410x6 hands got too sweaty
460x2 easy
500x1 pr

After these i just left the gym angry. I guess for the next week or two i will just hit upper body and do some GHR and Hyper Stuff that doesn't bother my hip.

waynemeat
03-28-2010, 04:17 PM
Hey Liftersize,

I hope to follow your 1000 lbs raw with SS.
A little rest is a good idea.
You could maybe book a session with a sports masseuse to help get your hip sorted out.
Don't beat yourself up too much, you've made some amazing progress.

Liftersize
03-29-2010, 04:16 PM
Hey Liftersize,

I hope to follow your 1000 lbs raw with SS.
A little rest is a good idea.
You could maybe book a session with a sports masseuse to help get your hip sorted out.
Don't beat yourself up too much, you've made some amazing progress.

Thanks yeah ive already gotten over it was just a little bummed. My idea is to lay off squats completely till it feels better and lay off the sumo deadlift. But i think im going to do a light day next week with either powerclean or conventional deadlifts and some more rack pulls because those dont bother the hip. Besides that ill just focus on upper body and accessory work that doesnt bother the hipxors. good luck with your goal as well!

Liftersize
03-29-2010, 04:21 PM
When i first got to the gym today i just focused on stretching for the hip and my lower back was a little sore from yesterday so i also did some back stretching. Did light back and bi work today.

Pull Up Bar Hang
1 minute hang

Pullups
1 set of 10 (slow reps with a pause at top and bottom)

DB Curls
40'sx10
45'sx10
50'sx8
55'sx5

Reverse Grip Barbell Curls
60x10
70x10

DB Row
60x10
70x10

Bodyweight Lunges

Liftersize
03-30-2010, 04:41 PM
Bench Day
185x3
205x3
215x5
215x6 PR!

Speed Work with light bands 8 sets of 3

Incline DB
80'sx10
90'sx8 PR i think

Dips
70+BWx10

Tricep Work

StLRPh
03-30-2010, 05:37 PM
Congrats on the PR, give yourself some time to heal up and I'm sure you'll come back stronger

Liftersize
04-01-2010, 04:29 PM
Did some light squats today to a bench. Just worked on sitting back and form really. No hip pain which was good but i didnt want to push it so i just stayed light and slightly above parrallel with light weight

Squats
Barx10
Barx10
Barx10
100x10
100x10
140x10
140x10
160x5
160x5

Lunges
40 lb. Dbsx8
60 lb Dbsx5

GHR
6 Sets at BW and different feet heights

Hip Abductor
Hip Inductor
Hyper with safety squat bar
Hyper with BW
Calf Raise
Random Amount of Weightx10

Liftersize
04-02-2010, 10:11 PM
Back
Pullups
BWx10
BW+25 x5
BW+25 x5

Chinups
BW+25 x6

DB Row
100x5
110x5

Lat Pulldown
random weights x8

Row
Random Weight x8

DB Curls
50'sx8

Curls with preacher bar[/B
90x8

[B]Axle Shrugs
135x10
155x5
175x5
205x5
switch to mixed grip
225x8
225x8

Liftersize
04-03-2010, 04:22 PM
Bench
barx10
barx10
95x10
95x10
135x8
155x5
185x3
205x3
205x1
215x4 (lost the groove on 4th rep and had to stop)
215x6

8 sets of 3 at 135 for speed

155x8 narrow grip bench

Incline DB's
90'sx7
100'sx3 (first time trying 100's on incline)

Standing OHP
95x5
115x5
125x5
135x2 pr!

Dips
BW+70 lb x10
BW+70 lb x10
BW x 8 (down slow, explode up)

Liftersize
04-04-2010, 06:43 PM
i know i said i was going to be responsible and rest but my hip didnt hurt so i sumoed today just with a slightly narrower stance than usual to help keep stress off teh hips just in case....

Deads
Barx10
Barx10
140x5
190x5
230x3
280x3
280x1
320x1
390x5 PR!

Block Pulls
410x3 PR!
430x1 matched old pr went for 2 but just couldn't quite get it.

GHR

Hypers
with safety Squat Bar x10

Abs on GHR
BWx10
30 lb. kettlebell behind head x15

Liftersize
04-05-2010, 04:19 PM
probably shouldnt have benched so soon felt a little sore but oh well

Bench
warm ups
215x5
225x3

Speed Bench with bands

DB Incline
90'sx9

Tricep Pulldown
75 lbx10
85x8
95x5

Liftersize
04-06-2010, 02:26 PM
Back and Broceps
Pullups
BWx15
BW+25 lbx6
BW+35lbx6

DB Row
100x6
120x6

Lat Pulldown
Random Weightx5x3

DB Curl
50's8

Overhand Grip Barbell Curl
70x10

Liftersize
04-07-2010, 05:04 PM
First day of full squats in over 2 weeks did sorta of a weird routine because i was feeling out my strength and working on my form

Box Squats
barx10
barx10
100x10
140x5
160x5
190x5

Squats
210x1
230x1
230x2
250x2
280xfail....barely
230x4
230x6
230x4

Speed Squats
140x3
140x3
140x3
140x3
140x3
140x3

Hip Work
GHR
Hyper
Lunges
Abwork

Liftersize
04-09-2010, 08:19 PM
had a really good push day today!

Bench
barx10
95x10
135x5
185x3
205x1
215x7 PR!

w/ light bands for speed
95x3
115x3
125x3

Incline DB
90'sx10 PR!
100'sx4

Hang Cleans Haven't really done these before....form was probably horrible
100x3
140x3
160x1
170x1

Standing OHP
140x3 PR!

Liftersize
04-10-2010, 04:23 PM
Deadlifts Sumo
barx10
140x5
190x5
230x3
280x1
320x1
400x3 PR
410x2 PR

felt like i had one rep left on each PR but on the 400 set my grip was slipping and on the 410 i was just lazy

deficit conventional
280x5

Reverse Hyper and Hypers
3 sets of 10 with BW

Abs on GHR
BWx10
BW+30 lb. kettebell behind neck x 15
BWx15

Liftersize
04-11-2010, 07:25 PM
Back Day

Pullups
BW for reps for 3 sets
BW+45 lb x5

DB Rows
100x5
120x5

DB Curls
45'sx10
50'sx8

Liftersize
04-12-2010, 05:45 PM
Pretty happy with my squatting today, but my bicep tendinitis is really bothering me from squatting which is a pain

Squats
barx10
95x10
135x6
185x5
205x2
225x10 PR!
250x5 PR!

BW Hypers
GHR
Lunge/Bulgarian split squat hybrid
40'sx8 per leg
60'sx6 per leg

Squat video of prs

http://www.youtube.com/watch?v=zLXvT9_OH30&feature=youtube_gdata

ELmx479
04-13-2010, 06:04 AM
Damn dude! 2 PR's in 1 workout, I got 225x10 but there is no way I could put 250 on my back after that set. By the looks of your reps you should have a 1000lb total in you. Do you always squat with a box or bench?

Liftersize
04-13-2010, 11:38 AM
thanks! yeah i usually put that there so i know i hit parallel on each rep since i am squatting alone.

its actually a short little box with a 45 lb. plate and a cushion on it, because a bench is way too high.

Liftersize
04-13-2010, 04:36 PM
damn unexpected bench day today! Biceps were still bothering me a little but i figured it wouldn't really matter and it definitely didn't!

Bench
barx10
95x10
135x5
155x5
185x3
205x1
215x9 Huge PR!
225x5 PR!

DB Incline
90'sx10

Dips
BW+70 lbs x10

Skipped out on a lot of accessory work so i wouldn't aggravate my biceps.

Liftersize
04-14-2010, 05:44 PM
Squatted today with the safety squat bar to prevent worsening my tendinitis, i'm going to assume the safety squat bar weighs 65 lbs because i think that is about average.

Safety Squats
Barx10
120x5
160x5
190x3
210x3
230x3
250x2

hip inductor
hip abductor
ghr
abs on ghr with 30 lb kettlebell behind head-2 sets of 15

Liftersize
04-16-2010, 05:08 PM
Deadlifts my favorite day!

Sumo Deads
barx10
140x6
190x5
230x4
280x2
add belt
320x1
370x1
410x3 PR!

Reverse Band Deadlifts with light bands
460x1
480x1

Conventional Deficit Deads
320x5


http://www.youtube.com/watch?v=vnbXUOIFscE&feature=youtube_gdata

Drew92
04-16-2010, 06:45 PM
Damn dude. I haven't been in here in awhile so I was rereading some posts. Huge gains!

Liftersize
04-16-2010, 11:13 PM
thanks alot i have been taking my training really seriously since starting this log.

ELmx479
04-17-2010, 10:48 AM
Looks like you have been really serious dude! Strong as hell!

Liftersize
04-17-2010, 05:07 PM
Looks like you have been really serious dude! Strong as hell!

thanks alot! your log is looking solid too!

Liftersize
04-17-2010, 05:10 PM
Bench Day

Bench
barx10
95x10
135x6
155x5
185x3
205x1
215x10 PR!
225x6 PR!

Incline DB
100'sx4

Standing OHP
115x3
135x3

Dips
BW+70 lbx10

Benching with reverse light bands
225x3
245x3
265x3
285x1

Liftersize
04-19-2010, 05:54 PM
Squatted today and i am stoked

Squats
barx10
95x10
135x5
155x5
185x3
205x1
225x2
245x7 PR
265x6 PR!!!

Tried to do front squats.....
135 for a couple then 155 for a couple

GHR
Hip Abductor
Hip Inductor
Abs on GHR
Hypers with safety squat bar

Liftersize
04-20-2010, 01:57 PM
Bench
barx10
95x10
135x6
155x5
185x3
205x1
215x1
225x6 i think....kinda got in the zone and didn't count but im pretty sure it was 6....could have had 7 but on my forth rep i got totally out of the groove touching way too low on my chest and wasted a ton of energy getting it back up.

Standing OHP
95x5
115x3
135x3 went for a forth but just got it to top of my head level before failing

Incline DB
90'sx10
100'sx4

Dips
BW+70 lbsx10

DB Standing Skullcrushers (actually not sure what they are called)
30'sx6
35'sx5

Drew92
04-20-2010, 02:43 PM
Nice work dude killing the weights! Have you always pulled sumo or did you work your way into it?

Liftersize
04-20-2010, 04:12 PM
Nice work dude killing the weights! Have you always pulled sumo or did you work your way into it?

switched to sumo about 2 months ago, i decided to try it out once and i hit my conventional max the first time i tried. Next time i pr'2d 20 lbs. so i made the switch. Plus there is a guy at my gym who can sumo 700 at around 220 bw and he gives me pointers on my sumo.

Drew92
04-20-2010, 06:39 PM
switched to sumo about 2 months ago, i decided to try it out once and i hit my conventional max the first time i tried. Next time i pr'2d 20 lbs. so i made the switch. Plus there is a guy at my gym who can sumo 700 at around 220 bw and he gives me pointers on my sumo.

I'll have to try it out.

rdearmond573
04-20-2010, 09:23 PM
Way to kill it on the bench. I'm working on getting reps with 225, which has always been a goal of mine.

ELmx479
04-20-2010, 09:46 PM
You are really destroying the weights man, every time you hit the gym your lifts go up like 15lbs!!!

Liftersize
04-20-2010, 09:47 PM
thanks! actually my goal is to get it for 225x10 then check my max....I assume i should be able to do at least 275 by then.

Liftersize
04-23-2010, 03:26 PM
Deadlifts
barx10
140x6
190x5
230x4
280x1
add belt
320x1
370x1
410x3 much smoother than last time....unfortunately clips came undone and plate were sliding on left side so i had to stop.

Reverse Band Deadlifts with lights(last 2 inches or so band is hanging completely loose)
460x2
500xfail just barely couldnt lock it out

Coventional Deficit Deads
340x3

Reverse Hypers
BW for 3 sets of 15

Hypers
BW for 3 sets of 10

Pull Throughs
80x10
100x10
120x8
140x8

GHR
BWx10

Abs
BWx10
30 lb. kettlebellx15

Liftersize
04-24-2010, 11:14 PM
so i sat out by the pool for 3 hours today and went int the hot tub then tried to lift...the results were not the best....

Bench
warm up
225x3
225x4
235x2 technically a pr but not what i would hope for...still good for today though considering how drained i was

Standing OHP
3 1/2x 135

Incline DB
90'sx10

Dips
BWx25

then i just left i was too tired to lift

Liftersize
04-25-2010, 03:47 PM
Back and Bros

warm up and stretch

DB Curls
40'sx10
50'sx10

Pull Ups
Bwx5
BW+20 lb db x 8 for 2 sets

Chin Ups
BWx13

DB Row
100x5
120x5

Shrugs
overhand grip
135x10
225x10
315xhold
mixed grip
315x10
405x8

Holds
465x10 seconds
495x8 seconds
545x5 seconds

Cable Rows
220x10
290x6
320x5 sketch form

Liftersize
04-25-2010, 08:48 PM
went on a 12 mile bike ride today and i dont normally bike. Hopefully it doesnt mess with my squats tomorrow

Liftersize
04-26-2010, 08:18 PM
Squats!
barx10
140x10
160x5
190x2
210x1
230x1
250x3
280x1
290x1 PR!
300x1 PR!
230x10 PR! barely a pr but had more left

Roman Deads (for stretching)
135x8
135x6
185x6

Hypers with Safety Squat Bar

GHR

Abs on GHR with 30 lb. kettlebell

Liftersize
04-27-2010, 06:10 PM
Bench
barx10
barx10
95x10
135x8
185x2
205x1
225x5
235x3 PR

Incline DB
90'sx10
100'sx3

Tricep Pulldowns
30 lbsx30
50 lbsx20

DB Press
30'sx50

Dips
BWx30

Drew92
04-27-2010, 06:59 PM
Damn dude PRs all over the place! 40lbs to go before you have to change the title of this journal.

StLRPh
04-27-2010, 07:46 PM
Doing very well and getting really close to your goal.

Liftersize
04-27-2010, 10:57 PM
Thanks guys! I have been gaining alot faster than i thought i would ever since i started up this journal.

i think i actually might be able to total 1,000 right now, because based on my reps i should be able to pull around 440-450 and bench 250-260, but i think i am going to wait a couple more weeks then max them all out to see if i can total over 1,000. Then on to my next goal which will be 1,150! Do you know if i can change the thread title or do i just make a new thread?

Drew92
04-28-2010, 05:42 AM
I think you can ask a moderator to change it... but I'm not sure.

Nicky
04-28-2010, 04:59 PM
Getting close man! How can you resist trying for the 1000 now?

Liftersize
04-28-2010, 07:33 PM
just because i dont want to go for it and come up slightly short like a 990 or something like that. Figure i might as well make sure i can crush it before i single all my lifts.

Liftersize
04-29-2010, 07:42 PM
Deadrifts
barx10
135x5
185x5
225x5
275x1
add belt
320x1
370x1
410x4 PR!

4" Block Pulls
410x1
440x1 PR!
450x1 PR!

Reverse Hypers and Hypers with BW (rehab)
GHR
Abs


http://www.youtube.com/watch?v=IElTf61jN1s&feature=youtube_gdata

Liftersize
04-30-2010, 03:05 PM
Bench Day
barx10
barx10
95x10
135x8
155x4
185x3
205x2
225x7 PR!

Reverse Band Bench with light bands(top inch or two bands were not assisting)
235x2
255x2
275x2
305x1
305x1

DB Incline Press
90'sx8 did these nice and slow

Tricep Pulldowns
50x10
70x10
80x10

Dips
BW+70 lb x10

Drew92
04-30-2010, 04:07 PM
Your journal makes me jealous. Nice lifting!

Liftersize
05-01-2010, 06:53 PM
Random/lazy/rehab/back/broceps

Rode bicycle to gym
Curls for the Girls
20'sx10
45'sx10
55'sx7

Pull Ups
BWx5
BW+35x5

Chin ups
BW+35x5
BW+70x3

DB Row
90x10 controlled reps

Reverse Hyper BW for 3 sets of 10
Hyper BW for 5 sets of 10

Shrugs
overhand grip
135x10
225x10
mixed grip
315x10

holds
405 for 10 seconds
495 for 10 seconds
405 for 10 reps off bars in cage

Liftersize
05-03-2010, 04:02 PM
Benchersize
barx10
barx10
95x10
135x8
155x5
185x3
205x1
225x8 PR!
235x4 PR!

Incline DB's
90'sx7 deep and slow

Dips
bw+70 x15
bw+105x8

Tricep Pulldowns
50xalot
70x10
90x8

will post video of 225 set shortly

Liftersize
05-03-2010, 04:15 PM
http://www.youtube.com/watch?v=pSkv4i005t0&feature=youtube_gdata

ELmx479
05-03-2010, 07:53 PM
225x8 !!!!!!!!!!!!!!! WHAT!!! Come on man, your smoking me! You have some pretty long arms too so your range of motion is big. Awesome work dude, at the rate your going you will have 225x10 soon.

Liftersize
05-03-2010, 08:21 PM
225x8 !!!!!!!!!!!!!!! WHAT!!! Come on man, your smoking me! You have some pretty long arms too so your range of motion is big. Awesome work dude, at the rate your going you will have 225x10 soon.

Thanks ive had approx a 225 or so bench for the last like year so i finally decided to drop weight down and do 1 set of 10 then one set heavier with 10 lbs more. If i could do 10 on the first set i just added 10 more lbs to each next bench day. it has worked wonders for my bench.

Liftersize
05-04-2010, 03:17 PM
Back and Bros
Curls
20sx10
40sx10
50'sx8
55'sx5

Pullups
BWx10
BW+35 lb x5

Chin Ups
Bwx10
BW+35 lbs x8

DB Row
100x5
120x5

wierd body weight squat thing with legs strapped in so you can sit back further
Bwx10
Bwx10
Bwx10

Hypers
Bwx5x2 with stretch at bottom

Reverse Hypers
BWx10x2

rdearmond573
05-04-2010, 03:29 PM
Nice job on the bench man. You're so close to hitting that 10 rep mark

Liftersize
05-05-2010, 05:49 PM
Squats
barx10
barx10
95x10
135x5
155x5
185x3
205x1
225x1
245x7
275x1 felt weak so i didn't go for anymore
185x15 punishment for the 275 set

lots of stretching

PUMPER
05-05-2010, 06:45 PM
The fact that you are giving great importance to the "bread and butter" of BB, like deadlifts and squats, will take you a long way brother. Nice job.
PUMP

Liftersize
05-07-2010, 02:48 PM
The fact that you are giving great importance to the "bread and butter" of BB, like deadlifts and squats, will take you a long way brother. Nice job.
PUMP

Thanks Pumper


Bench Today- tried to touch a little lower via other members advice
warmups
205x2 pause reps
225x7 spotter started touching the bar so i racked it
235x5 spotter got near it but pretty sure he didn't touch on this set. ill give it an iffy PR. but i felt like i could have done 6 maybe.

Incline DB
90'sx random amount of reps

Dip Machine
random weightsx random reps
full stackx8

then did 5 min on the eliptical and stretching because my hamstrings have been super tight lately.

Nicky
05-07-2010, 08:05 PM
Every time I check here I expect to see: "Raw Total: 1000" in your sig. Im sure your bench is over 240 now.

Liftersize
05-07-2010, 08:19 PM
Every time I check here I expect to see: "Raw Total: 1000" in your sig. Im sure your bench is over 240 now.

haha yeah thanks...my guess is i could max between 260-270 right now. I think i def have the 1,000 lb total right now...ill probably max everything in around a week.

Liftersize
05-08-2010, 03:01 PM
Deadrifts
barx10
135x5
185x5
225x3
275x1
315x1
365x1
405x1
445x1 PR! Was a grinder

Speed Deadlifts
315x3 for 6 sets

Hypers and Reverse Hypers
Stretching
Abs on GHR with 30 lbs kettlebell for 2 sets of 15
GHR x10
Stretching

Nicky
05-09-2010, 11:36 AM
985!!!!! all most there!

Liftersize
05-09-2010, 03:39 PM
about to go to the gym and try to hit at least a 255 bench to get my 1,000 lb total! Wish me luck!

Drew92
05-09-2010, 04:19 PM
Good luck bro.

Nicky
05-09-2010, 05:34 PM
You got it. No problem.

ELmx479
05-09-2010, 06:43 PM
You are going to kill 255, last winter I got 260 and could only do 225x5 and you got that for 8 so I would say your good for a solid 275. Good luck!

Liftersize
05-09-2010, 07:05 PM
Bench
barx10
95x10
135x5
155x5
185x3
205x2
225x1
245x1 PR
255x1 PR smoked it
265x0 :( i think i psyched myself out that it was too heavy
260x1 PR!
205x10


DB Incline
90'sx10

Dips
BW+light bandsx10
BW+light bands with more tensionx5
BW+light bands+35 lbx3
BWx20

The Band dips absolutely smoked me. Awesome tricep workout and take pressure off shoulders when you go down deep still.

So i hit my 1,000 lb total with 1,005! time to make a new journal!

Thanks guys check out my new journal and my journey to 1,150 raw total staying at 181. Hopefully i can do a meet in the near future to see how i really do.

StLRPh
05-09-2010, 07:08 PM
Congrats on hitting a milestone!