PDA

View Full Version : Journey to 1,150 Raw Total at 181 (and over 6 feet tall)



Pages : [1] 2

Liftersize
05-09-2010, 07:19 PM
So i started my first journal on february 15 at 170 with a raw gym total of 865, it was called "Trying to hit 1,000 lbs raw". Although i have yet to do a meet i reached my goal of 1,000 lbs in less than 3 months today with a breakdown like this currently sitting at 180 lbs and 6'1

Old New
Bench 235 260
Dead 390 445
Squat 240 300
Total: 865 1,005

My new goal is to hit 1,150 Raw in the gym and then in a meet to make it official in the 181 lb class.

Goals:
Dead 500
Squat 370
Bench 280
Total: 1150

Wish me Luck!:)

Nicky
05-10-2010, 02:42 PM
I knew you would get 1000 no problem! good luck with 1150. I am watching.

Liftersize
05-10-2010, 04:14 PM
did squat training today but cant count it on the totals because i was wearing inzer power pants (the 30 dollar ones), 1st time wearing them felt kinda funny, but definitely gave the hip support i was looking for. Note: i have had nagging hip issues. I plan to start squatting twice a week, once a week raw and once a week in the briefs.

Squats
barx10
95x10
add power pants
135x6
185x3
add belt
225x3
275x5
295x2
315x2
335x1

Stretching

GHR
BWx10

Abwork

Calf Raises

Liftersize
05-10-2010, 04:40 PM
Also my breakdown for days is going to look something like this

Deadlift
Bench
Squat (briefs)
Off
Back
Squat (raw)
Bench
Off

Liftersize
05-10-2010, 04:42 PM
I knew you would get 1000 no problem! good luck with 1150. I am watching.

Thanks!

Liftersize
05-11-2010, 02:42 PM
Back and Broceps

Curls
20'sx10
45'sx10
50'sx10
60'sx4

Pullups
Bwx5
BW+35x5

Chinups
BWx5
Bw+35x5
BW+50x5

DB Row
100x10
120x6

Shrugs
pronate grip
135x10
225x10
mixed grip
315x10
405x8

Holds
495x10 seconds
495x10 seconds

Cable Rows at random weights

Liftersize
05-12-2010, 01:35 PM
well im not very good at taking rest days today i squatted, this time no briefs

Squats
barx10
95x10
135x5
185x5
225x3
265x5
275x4 PR!

Stretch

GHR 3 sets of 10 at different heights

Bulgarian Split Squats
30 lb dbsx5
40 lb dbsx5

Abwork

Drew92
05-12-2010, 02:12 PM
Good luck dude. I hate rest days as well. I also see you work your Broceps(lol) before your back... how come?

Liftersize
05-12-2010, 02:33 PM
Good luck dude. I hate rest days as well. I also see you work your Broceps(lol) before your back... how come?

I like to stretch and do curls before back because i sometimes get bicep tendonitis. Its caused from squatting but sometimes it effects my other days as well.

Liftersize
05-14-2010, 01:49 PM
felt very lethargic this morning at the gym. Only having a protein shake before working out was obviously a big mistake, plus i think i didnt get enough sleep and lifted too early.

Bench
warm ups
225x6
225x6

Incline DB
90'sx10
100'sx4

Dips
BW+90 lbs x10
BWx10

was feeling really fatigued so i just left

Liftersize
05-15-2010, 04:34 PM
Deadlifts (Sumo)
warmups
410x3
410x3
410x2

Rack Pulls at knee height (Conventional)
410x2
460x1
500x1

Conventional Deadlifts
370x1
390x1
410x1 +20 lb pr for conventional and it went up really fast

Hyper and Reverse Hypers

GHR
Bwx10x2

Abs on GHR with 35 lb plate behind head for 10 reps

Pullthroughs
80x10
100x10
120x6

Next deadlift day I am going to do conventional first and see what i can do, because i dont think im going to be able to lockout heavy weights with the sumo, so id like to switch if i have comparable strength which it seems i might.

Liftersize
05-18-2010, 01:07 PM
Squats
barx10
95x10
135x6
add power pants
185x5
225x5
275x4
285x4
295x4
305x2 too tired for 4 but def capable
remove power pants
225x8 def had more reps left in me
135x15 with no breathers

Thoughts:
I am going to stop using the power pants as i think they make me take a different groove and ruin my power out of the hole. Im going back to squatting once a week raw and deadlifting once a week.

Drew92
05-18-2010, 05:29 PM
Squats
barx10
95x10
135x6
add power pants
185x5
225x5
275x4
285x4
295x4
305x2 too tired for 4 but def capable
remove power pants
225x8 def had more reps left in me
135x15 with no breathers

Thoughts:
I am going to stop using the power pants as i think they make me take a different groove and ruin my power out of the hole. Im going back to squatting once a week raw and deadlifting once a week.

Good call. After all you are going for a raw total. Its crazy how much you can get out of gear.

Liftersize
05-19-2010, 11:38 AM
Good call. After all you are going for a raw total. Its crazy how much you can get out of gear.

seriously, i originally got them just to protect my hips, bc online it said the only add like 10 lbs but i get like 30 or 40 lbs out of them so its not really of any use to me for raw training.

Liftersize
05-19-2010, 07:25 PM
Almost killed myself today with the warrior workout...**** was intense.


http://www.youtube.com/watch?v=Y8nFj8eFYU0&feature=youtube_gdata

Liftersize
05-20-2010, 01:51 PM
Pulled Conventional today
Deadlifts
warmups
410x1
430x1 +20 lb pr for conventional
450xfail

Power Squat Machine
2 ppsx5
2 pps+25sx5
3 ppsx5

GHR

Abs

Pullthroughs

ELmx479
05-20-2010, 10:10 PM
Damn dude! You was killing those reps on the warrior workout!!! I get a kick out of watching the people in the background, what a waste of time and money, they are the typical people that think just because they go to the gym and use the "equipment" the will get "in shape"
Also, nice job pulling 430.

Liftersize
05-21-2010, 02:12 PM
thanks! unfortunately looks like they arent going to count my video because of the bad camera angles and lockout discretion.

Benched today but my bicep tendinitis was really flaring up so i shut it down during warmups. I think the warrior workout really aggravated my tendinitis, I am going to have to take some time off lifting anything that involves arms so pretty much every workout i do now will revolve around

Leg press
hack squats
GHR
Abs

Today i did:
Hack Squats
90x5
140x5
160x5

Leg press
90x5
180x5
270x5

bojackson
05-21-2010, 02:49 PM
bicep tendontis can be a bitch. how are you treating it?? straighten your arms along the bar some more on the squat if that is whats aggravating it. Do pull ups aggravate it?

Liftersize
05-21-2010, 03:01 PM
i have just been working through it, it was originally caused by squatting, but now everything triggers it. I plan to take at least a week off from everything that involves the my arms. Besides that i am treating it with ice, ibuprofen, and stretching.

Drew92
05-21-2010, 03:11 PM
That sucks. I to have gotten it from squatting and doing shoulder dislocates. Heal up fast.

Liftersize
05-22-2010, 12:32 PM
Thanks dude its hard to stay away from lifting but otherwise i know its never going to get better

Liftersize
05-23-2010, 03:49 PM
well i lifted today but i avoided flaring up my arms.

road the bike for 10 minutes

Did bicep tendonitis physical therapy exercises i found online, felt pretty good.

realized i could do body builder style front squats with no stress, so i went for it. have only done these once before and only went up to 135 lbs that time

Front Squats
barx10
barx10
95x5
135x5
185x4
205x1
215x1
225x1 pretty psyched on this one, didnt think i would be able to front squat nearly this much

Liftersize
05-24-2010, 03:57 PM
i felt like i was still just learning the motion so i decided to just front squat again...plus its the only thing i can do till my arms heal up, so i might as well overtrain it now.

Front Squats
barx10
95x10
135x5
185x3
205x1
225x1
240x1 PR

decided to try overhead squats too just for kicks, these suck.
Overhead Squats
barx10
70x5
90x5

arm rehab

abs on ghr with 25 lb plate behind head

My arms feel fine and i might bench tomorrow because that usually doesn't really put much stress on them anyway, but i plan to stay away from back squatting, curls and pullups, chins, etc for a while

Drew92
05-24-2010, 07:36 PM
Nice front squats. When I did them I could have easily added weight. However I can't seem to figure out how to get the bar into the proper place. BTW your deadlift is crazy.

Liftersize
05-25-2010, 04:07 PM
Thanks! I really think i can get alot more out of my conventional because 430 flew up but i couldn't budge 450, i think i was getting way too low that day and not using much back so im gonna try to tweak my form a little.

benched today, tendinitis was barely noticeable if at all but i still eased into it a little.

warm up
bicep tendinitis exercises

Bench
barx10
95x10
135x5
155x5
185x3
205x5
215x10 only moderately difficult

DB Incline
90'sx10

Dips
BWx20

Pec Dec

DB Skullcrushers first time doing these, they feel awesome, definitely going to get into these
20'sx10
25'sx10
30'sx10
35'sx10

Drew92
05-26-2010, 08:56 AM
Thanks! I really think i can get alot more out of my conventional because 430 flew up but i couldn't budge 450, i think i was getting way too low that day and not using much back so im gonna try to tweak my form a little.

Bench
215x10 only moderately difficult



I totally know how you feel with going to low. When I was pulling my way I did 325x5. When I tried lowering my hips and pulling with my legs more I struggled with 300x2 and I hurt my back in the process.

Nice benching! I think I'm about 20-25lbs away from you.

Liftersize
05-26-2010, 05:16 PM
all deadlift work done conventional today

deadlifts
370x1
410x1
440xfail

so no better today, but i did drink last night so that might have been a factor

reverse band deadlifts
410x1
460x1
480x1

deficit deadlifts
370x3

High bar squats (zero bicep tendinits) i guess ill have to switch to high bar squats
pause squats onto pins
135x10
185x6

deep squats (ripped my boxers on the first rep, otherwise i probably would have done more)
225x5

Some abwork

Liftersize
05-27-2010, 08:02 PM
did the warrior challenge again, this time with good camera angles and correct exercises (did sit ups wrong last time)

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

Liftersize
05-28-2010, 06:32 PM
Bench
barx10
95x10
135x6
155x5
185x3
205x1
225x5
225x5 i am doing a horrible job trying on these 225 sets it just feels heavy and i dont want it for some reason

revers band bench with light bands (measured it and weight hits your chest with 80 lbs so its 80 lbs off the bottom zero help at the top
195x3
235x3
285x2
305x1
315x1 PR

Incline DBS
90'sx5 very easy
100'sx5 very hard PR

DB Skullcrushers
25'sx10
35'sx10

I think i am going to start doing some bench work in the cage with safety pins, because i think the stagnation in my bench is completely mental, cause im scared of dropping the weight.

Liftersize
05-30-2010, 01:13 PM
Skwats
barx10
95x5
135x5
185x5
225x5
275x1
295x1
305x1 PR and pretty fast
315xfail

Partial Squats
4 pins below where i unrack the bar, (and i unrack fairly low)
315x5
365x3

Drew92
05-30-2010, 02:15 PM
5lbs adds up. Keep it up! What scares you about benching?

Liftersize
05-30-2010, 02:57 PM
i get worried about dumping it when im struggling with the weight.

Liftersize
06-01-2010, 01:14 PM
Benched today, this time in the cage, set it up so i could touch when arched and it would lay like a cm above my chest when laying flat.

Bench
barx10
95x10
135x5
185x3
205x3
225x3
235x2 felt heavier than usual so i didn't go for 3
245x2 i think this is a PR
250x2 PR maybe could have gotten 3

DB Skullcrushers
25'sx10
35'sx10

i tried wearing my power belt for benching today and i think i liked it. Not sure if it really made a difference though.

Drew92
06-01-2010, 01:36 PM
i get worried about dumping it when im struggling with the weight.

hmm I lift by myself and benching doesn't bother me. If I get stuck I have to roll it down my stomach and lift it up as I stand up. However this is done at home. I'm sure this would be rather embarrassing at a gym.

Nice PRs today. You wanna have a race? First one to add 50lbs to there bench and squat total? I would include deadlift but they are killing my back as of know.

Liftersize
06-01-2010, 01:55 PM
sure im down what are your maxes for squat and bench right now? have you tested squat max recently?

Drew92
06-01-2010, 02:04 PM
Yeah I max squatted 265x1 on May 14th. My current bench max is 245x1. So I'm in for 510lbs.

Liftersize
06-01-2010, 02:48 PM
k i have 260 and 305 for 565 so im racing to 615 and you are racing to to 560

Liftersize
06-02-2010, 02:44 PM
Deadrifts (sumo)
135x5
225x5
320x1
370x1
410x3 meh.... hips sore from skimboarding 4 hrs yesterday so i decided to do conventional work

conventional
320x9

conventional deficit
320x7

Abwork with 20 lb kettlebell behind head

nothing to write home about, but the conventional deads felt really light so i might just keep working on those

Liftersize
06-03-2010, 04:47 PM
Hammer Curls
35'sx10
45'sx10

DB Row
100x10
110x7

Standing OHP
115x6
115x8

Partial Overhead Squats-these were fun, got them from chaos and pain
barx3
95x3
115x3
145x3
165x3
195x3
195x3

Military Press
115x10x2

Narrow Grip Incline
115x10x2

Liftersize
06-04-2010, 01:23 PM
Skwats!
barx10
95x5
135x5
185x3
add belt
225x2
245x10 PR
275x3
275x2

Front Squats
135x5
185x3

Partial Pin Squats
315x5
365x5

GHR

Abs

Liftersize
06-06-2010, 04:01 PM
Benchersize
barx10
95x10
135x5
185x4
205x1
225x1
245x1
265x1 PR!

DB Skullcrushers
25'sx10
40'sx8 heaviest ive used for these didn't feel too bad

Tricep Pulldowns
70x10
80x6

ELmx479
06-06-2010, 07:52 PM
Congrats on the bench PR. That is interesting how our max and rep work is much different. When I was at 260x1 I could only get 215x6 and 225x5 while you are hitting some really high reps in the 85% range.

Liftersize
06-06-2010, 10:20 PM
yeah i have this weird thing where i am usually better at the second rep than the first. I always have a hard time getting a good groove on my first rep. For instance if i do a 5 rep max, usually my 2nd or 3rd rep is my fastest. I need to work on my 1 RM, i think i have the strength for 275 right now i just need to learn how to do it.

Drew92
06-07-2010, 06:57 AM
Nice past three workouts. 275 bench would be huge. I have my eye set on it in two months.

Liftersize
06-07-2010, 02:24 PM
Deadlifts (conventional)
warmups
370x6
370x6 both of these were pretty much grip limited, probably could have been good for 1 or 2 more

it sucks the guy at my gym who owned his own bar and left it there was kicked out of my gym a month ago for chalking and now my deadlift has stagnated due to the thicker bar with no flex.

3" deficit
370x2 =laziness

Drew92
06-07-2010, 05:29 PM
Are you useing a mixed grip?

Liftersize
06-07-2010, 06:01 PM
yeah i cant grip hardly anything without mixed, but the bars at my gym are really thick. So even with mixed grip it kinda sucks, plus i have to be secretive about my chalk so i dont get kicked out so i dont really use as much as i would like.

Drew92
06-07-2010, 06:40 PM
What does your deadlift routine look like? Don't you pull form different heights? I could look at your posts but I would rather get a straight forward answer.

Liftersize
06-08-2010, 11:40 AM
yeah i was doing 1 set of 5 off the floor than 2 sets rack pulls and one set deficit, bu that was too much in one day so i started cutting it down. I was up to 400x5 sumo but i couldnt get 410x5 so i reset to 370 just now and im starting to do conventional for a while because my hips were getting fried from sumo. but now im going to work on some high rep work for a couple weeks and try to rep out 370 again. then ill work my way back up the weights.

Liftersize
06-09-2010, 04:27 PM
super fail today, drank the last two nights in a row and then squatted today.

Squats
warmup
255x6
280x1

GHR
BWx10
Bwx10
BWx10

Front Squats
140x10
140x10
140x10

Abs

Drew92
06-09-2010, 07:51 PM
At least you got something in.

Liftersize
06-10-2010, 01:05 PM
famous - yeah thats true better than nothing i guess

Benched
warmup
225x6 felt heavy and my arms and right shoulder hurt so i was going to just call it a day but decided to try to up weight
245x3 PR not a crazy PR but at least its something ive never done before, first rep was crap but i fired the next two

Tricep Pulldown
30x10
50x10
70x10
80x7

Db Skullcrushers
25'sx10

ELmx479
06-10-2010, 01:28 PM
Take what you can get bro, 245x3 is solid.

Drew92
06-10-2010, 03:57 PM
The last thing on my mind after a weak performance is adding more weight and going for a PR. Nice job.

Liftersize
06-11-2010, 07:04 PM
Today I did Deadlifts conventional, i think ill be sticking with conventional from now on

Deadlifts
warmup
410x1 thought i was going to puke waited a min
410x1 once again thought chipotle was going to projectile out of my mouth
410x1 same thing
waited a bit and loosened my belt to reduce puking reflex, almost might as well have been beltless
410x3 PR for conventional
if i was fresh and had my belt one notch tighter it easily could have been 4 or 5 reps

Rack pulls knee height
410x2
460x1
460x1

3/4 depth front pin squats (thinking these may help me off the floor on my deads)
140x1
190x1
230x1
280x1
300x1

GHR
BWx10
BW+10x10

Abs on GHR with 30 lb kettebell behind head x15

Liftersize
06-12-2010, 02:09 PM
Curls for the girls
25'sx15
40'x10
50'sx10

DB Row
100x10
100x10

Standing OHP
95x5
115x5
135x5 PR by 2 reps i think

DB Skullcrushers
30'sx10

DB JM Press type thing
40'sx10

Tricep Pulldown
80x10

Overall pretty good day felt strong again today.

fixationdarknes
06-13-2010, 04:39 AM
Hey man. Good luck with the respectable 1,150 goal! Nice workouts. Curls for the girls is where it's at! :D

So how come you are sticking with conventional deads? Which are you stronger with?

Liftersize
06-13-2010, 11:16 AM
fixation.....sumo deads hurt my hips for a long time after so i dont get to squat as often or as hard as i would like, so i decided to switch to conventional

im slightly stronger sumo right now, but i think i will beat my Sumo PR with conventional next week most likely

bojackson
06-13-2010, 11:50 AM
good work in here....

fixationdarknes
06-13-2010, 11:52 AM
Ah, fair enough. Sumo hurts my hips too haha. Do you foam roll and stretch them a lot after your pulling sessions? I squat with olympic style though so that allows me to do both. Although I do like doing heavy sprint sessions once in a while, and a heavy sumo day too soon or after that is not possible XD

Liftersize
06-14-2010, 02:39 PM
yeah i have a foam roller, and a roller stick to really get the inside of my hips. It helps but i decided just to ditch the sumo because it makes me feel unathletic all week for other sports in enjoy.

Liftersize
06-14-2010, 02:42 PM
Squats
Warmup
add belt
225x3
250x10 PR
270x5 PR

Front Squats
190x5 PR def deeper than parallel

Half Squats from Pins
320x5
370x5

GHR
BWx15
BW+10lbx10

Abs on GHR
BW+30lbx15

Drew92
06-14-2010, 05:36 PM
Good to see this squat workout went better.

Liftersize
06-17-2010, 07:29 PM
took a couple days off for a job interview and celebrating, but i got the job so im pretty pumped!

Today just tried to get ease back in as my bicep tendonitis has come back but it seems like its from benching heavy how that is agitating it. I really dont even know.

I heard hammer curls were supposed to help and they did feel pretty good.

Hammer DB Curls
22.5'sx20
40'sx10
45'sx10
50'sx10

DB Row
100x10 each arm

Lat Pulldown Super wide Grip
120x10
120x10

Liftersize
06-18-2010, 03:08 PM
Deadlifts
warmups
410x4 Conventional PR and tied my sumo PR
320x9

Front Squats
140x6
190x4

GHR
BWx15
Bwx15

Abs on GHR
BWx10
Bw+30 lb behind head x15
dropset to BWx10

Liftersize
06-19-2010, 02:41 PM
Did things a little a different today to give my upper body a break from BB benching

DB Bench
40'sx10
50'sx10
60'sx10
70'sx10
80'sx10
90'sx9

Lat Pulldown Wide Grip
140x10
140x10

DB Military Press
50'sx10
60'sx10

DB Skullcrushers
30'sx10
40'sx8

Drew92
06-19-2010, 06:15 PM
I know I have said this before but your deadlift is insane!

Liftersize
06-19-2010, 07:59 PM
haha thanks man! Hopefully i can get it more insane now that i finally caught my conventional up to my sumo.

Liftersize
06-20-2010, 02:28 PM
Squats
warmups
230x1
255x7
275x3

Lower back=fried, should have waited longer after that deadlift session, despite not getting PRs though my squat felt pretty strong, i just need to let my back rest up before my next squat session.

GHR Abwork
BWx30
BWx30

Liftersize
06-21-2010, 12:55 PM
furstrating day, so i did dbs for my last chest workout to let my tendonitis heal cause barbell flares it up, so today i go to barbell and it hurts again so i shut it down a little early, at least i got some work in though

135x10
155x10
185x10
205x10 fairly easy but after arms hurt like a bitch

DB incline
80'sx10

Random Chest machines because they dont hurt my arms

on a positive note though i have finally found a bar position for squats that doesnt flare up the tendonitis so now i just need to let it heal all the way, ie. no more barbell benching for a bit, and i should be over this thing.

Liftersize
06-22-2010, 04:25 PM
Skwats
warmup
225x2
255x1
275x5 PR!

GHR
BWx15
BW+10lb behind headx10

Abs
30 lb kettlebell behind neckx15
30 lb kettlebell behind neckx12

ELmx479
06-22-2010, 08:25 PM
Doing really good man, sucks about the arm giving you trouble but nice squat PR!

ThomasG
06-22-2010, 09:10 PM
Sick deads!

Liftersize
06-23-2010, 10:35 AM
Doing really good man, sucks about the arm giving you trouble but nice squat PR!

thanks yeah i just need to stop being stupid and let it heal

Liftersize
06-23-2010, 10:35 AM
Sick deads!

thanks i really wanna hit 455 soon

Liftersize
06-24-2010, 10:44 AM
here is the deadlift video from last deadlift sessions PR

http://www.youtube.com/watch?v=BTR8ea7g-Eo

Liftersize
06-24-2010, 08:06 PM
Bis and Tris

Hammer Curls
22.5'sx20
40'sx10
45'sx10
50'sx8

DB Skullcrushers
35'sx10
45'sx8

DB Row
90x10

tomorrow will be deadlifts

Liftersize
06-25-2010, 10:12 PM
Deadlifts
410x3 :( tried tighter belt setting think it twas too tight
430x1 easier than last time i pulled it but wasnt feeling ready for two
320x8

Front Squats
135x1
185x1
205x1

ThomasG
06-26-2010, 06:00 AM
Nice pulls, I plan to be up there with you soon.

Drew92
06-26-2010, 11:16 AM
Beastly!

ThomasG
06-27-2010, 02:32 PM
Nice front squat. I always have a good carryover on those to my back squat.

Liftersize
06-27-2010, 03:19 PM
Thanks Guys!

Thomas i just started doing front squats and i really like them especially for singles, because where i place the bar it kinda restricts my breathing a little so reps are somewhat difficult. Ive heard they are good for power off the ground on deadlifts and thats where I am really weak.

Today i had a great squat day

Squats
warmup
275x7 PR (+2 rep PR)
275x5

GHR
BWx15
BWx10

Hanging Leg Raises
BWx10

Drew92
06-27-2010, 06:33 PM
Nice PR! I need to start doing front squats.

Liftersize
06-28-2010, 09:09 PM
had first day of work today so i was pretty tired so i just did a quick little shoulder routine, curls were just to get the blood flowing in my arms

Hammer Curls
20'sx20
20'sx15
45'sx10

DB Shoulder Press
50'sx10
60'sx10
70'sx10

Shrugs
135x20 overhand grip
225x15 overhand grip pretty hard since there was no chalk and it was hot
275x15 mixed grip

Standing OHP
115x8
125x5

ThomasG
06-29-2010, 04:44 AM
Congrats on the squat pr. Does your gym have a GHR Machine?

Liftersize
06-30-2010, 08:09 PM
Thomas yeah we have a ghr at my gym. Its Golds Gym and I am the only i ever see use it pretty much.

Squats
225x3
265x1
295x4 HUGE PR again (+3 reps)

Abs on GHR
BWx20
BWx20

GHR
BWx15

Liftersize
07-02-2010, 06:37 PM
broceps
hammer curls
20sx20
30'sx15
40'sx10
50'sx10

DB row
80x10
90x10

BB row
115x10
135x10
155x10
135x10

Deadlifts Speed
135x5
225x5
275x3

Liftersize
07-03-2010, 07:58 PM
Front Squats
100x5
140x5
190x3
230x3 PR
250x2 PR

GHR
BW +10lbx15
BWx15

Leg Press
2 ppsx10
3ppsx10
4ppsx10

Drew92
07-04-2010, 04:08 PM
Quick and to the point. Are you taking a break from presses because of your elbows?

Liftersize
07-04-2010, 05:55 PM
yeah the bicep tendonitis is pretty bad still, thats actually really the only reason i front squat too, because it puts 0 pressure on the elbows, im trying to stay away from things that aggravate it for a while and i just ordered some cissus rx from bb.com

fixationdarknes
07-05-2010, 03:28 AM
Great squatting man. You'll hit 455 Dead in no time!

Liftersize
07-05-2010, 04:45 PM
Great squatting man. You'll hit 455 Dead in no time!

Thanks!

Liftersize
07-05-2010, 04:48 PM
Deadlifts
410x1
440x1 conventional PR +10 lbs pretty fast
450xfail
450x1 conventional PR +20 lbs fairly dirty may or may not have passed if it was in a competition
320x8 or so

Abs on GHR
BWx10
BW+30 lb kettlebellx10

Leg Press
2 ppsx10
4ppsx8
4pps+25psx6
5 ppsx4

Liftersize
07-06-2010, 01:29 PM
first day back to pressing in a while so i took it easy arms felt really good though, little tightness but definitely no pain

Bench
barx10
95x10
135x10
185x10
205x8 semi pause reps def not to failure

Narrow grip Press
135x10

DB incline
80'sx10
90'sx6

DB Shoulder
60'sx6 Took them all the way till they hit my shoulder

Tricep Pulldown
70x10

Liftersize
07-07-2010, 08:09 PM
Squats
warmup
225x5
275x1
315x1 PR!
225x15 PR

probably have more than 315, i was pretty hesitant and i still got it pretty easily. Wouldn't be suprised if i could hit 325-335 very, very soon

Abs

fixationdarknes
07-08-2010, 11:59 PM
Abs



lol. Cool ab workout.


But dude that's great. A 3pps squat is awesome. Too many people at the gym loading up many plates but barely even hitting half of parallel depth or so. True squatters have my utmost respect :ninja:

Liftersize
07-10-2010, 05:23 PM
haha thanks yeah i was pretty psyched on the pr i have wanted 3 plates for a while.

Liftersize
07-10-2010, 05:24 PM
Front Squats
warmup
190x3
230x1
250x1
260x1 PR
230x3

lifting was good but i was in a bad mood for random/personal reasons so i left after getting those done

fixationdarknes
07-11-2010, 03:39 AM
Awesome man. Can't wait to eventually add Front Squats back into my routine down the road. Our mind definitely affects our lifting performance, so I know how you feel. But hey, squats > anything else. I frequently feel my workout is already over after finishing my last set of squats and head over to start benching lol.

Liftersize
07-11-2010, 05:51 PM
Bench
warmups
185x5
205x5
215x8 or so no idea really probably had more in me, pretty much zero arch too because my t shirt was so slippery

DB incline
90'sx6

Tricep Pulldown
70x10
80x10

DB hammer grip narrow press (made this name up)
60'sx10

ThomasG
07-11-2010, 06:21 PM
haha well nothing is wrong with that name I guess a more proper name would be DB Neutral grip narrow press. I don't know what to call a lot of things like when I run a band under the bench I call it butterflying the band haha. 260x1 Front squat solid. You noticing any turnover to your back squat or speed off the floor with deads?

Liftersize
07-11-2010, 07:54 PM
i think its still a little too soon to say, but i after some stagnation in my deadlift and squat it looks like they are going to start heading up again.

Liftersize
07-12-2010, 11:47 PM
deadlift
410x4 conventional tied pr but smoother than last time, maybe should have tried for a fifth

abs with 30 lb kettlebell behind head

x15

ghr
BWx15

Liftersize
07-14-2010, 10:51 PM
Bench
185x5
205x5
225x5 medium effort, even the guy spotting me told me i should have done more, but im trying to ease back into benching still
185x8 pause reps
135x10 narrow grip pause

DB incline
90'sx6
80'sx10

Tricep pulldown
70x10

Db Skullcrushers
35'sx10

standing military press
115x6
125x5

Liftersize
07-16-2010, 10:36 PM
squats ---no ipod :( didnt attempt any prs today just went in a got a little lifting done
225x5
275x3
295x2
225x10

leg press 400x10

ghr BWx10 for 2 sets

abs on ghr 1 set of 10 with 35 lb kettlebell
3 sets of a lot with bw

Liftersize
07-17-2010, 08:25 PM
Back and Broceps!

Hammer Curls
40'sx10
50'sx8

On armed rack pulls just below knee -work is having a mini strongman comp this tuesday and one of the contests is the rolling thunder so i thought id try something similar
Right Hand
135x1
155x1
Left Hand
135x1
155x1
175x1

DB Rows
100x10
110x10

Lat Pulldowns
random weight and reps

DB Curls-no rest
40'sx10
30'sx10
20'sx10

DB Shrugs
80'sx10

Liftersize
07-18-2010, 05:20 PM
Bench
185x5
205x5
225x5 felt heavy today this was my max

DB Incline
90sx7
70'sx10 pause press

Tricep Pulldown
30lbx50
70lbx10

DB Skullcrushers
35'sx10

Liftersize
07-19-2010, 10:08 PM
hiked 3 1/2 miles

Liftersize
07-20-2010, 10:28 PM
Knee High Rack Pulls
135x5
225x5
315x5
405x5
455x1
495x1
515x1 PR

Front Squats
135x5
185x5
225x2
245x2

Squats
225x10

Abs on GHR
BWx20
BW+30 lbx15
drop set to BWx10

GHR
BWx15
BW+10 behind headx15
drop set to BWx10

Box Squats
135x5 just for fun cause my friend was doing them

Liftersize
07-21-2010, 11:57 PM
Bench
185x5
205x5
225x3 easy but i am dumb and didnt bring chalk and it was hot, result my sweaty hands started sliding further out each rep and so i just racked it

DB Shoulder Press
50sx10
60sx10
70sx10
50sx10 paused at shoulders

DB incline (one DB/arm at a time)
65x10 each arm

Decline Barbell
135x40

Liftersize
07-22-2010, 10:24 PM
3 1/2 mile hike

Liftersize
07-23-2010, 09:32 PM
skwats
light warmups
225x3
265x2
295x5 PR!
275x5
225x10 firing

kinda did abs pretty much went home exhausted

Liftersize
07-25-2010, 04:44 PM
rack pulls from 3rd pin.....below knee i usually go 1 pin higher
warmup
315x5
405x1
455x1
475xfail

deficit pulls
365x5

sumo pulls
315x10

GHR
BW+10 lbs behind headx10
dropset bwx10

Abs on GHR
BW+30 lb kettelbell behind neckx10

DB lunges
40'sx5 per leg
50'sx5 per leg

Liftersize
07-27-2010, 11:34 AM
decided im starting to get less lean than i would like so i am going to start a carb cycling diet. Not really to cut, but to just stop getting fatter.

Gym Days= med to high carb
1st meal=scrambled eggs and a bagel
2nd meal=meat and rice
3rd meal=meat and rice

off days=as low as carb as possible while still eating somewhat normal
1st meal=2 cups nonfat milk with 2 scoops of pro complex
2nd meal=chicken and steak salad with vinagerette
3rd meal=chicken or steak

i know its not that serious but before i just ate whatever so we will see if i notice a difference

Liftersize
07-28-2010, 02:53 PM
from yesterday
Bench
185x5
205x5
225x6 rpe 9

Incline DB
90'sx10

Decline Bench
225x8 rpe 8 or 7

DB shoulder
60'sx10

Tricep Puldown
70x10

Liftersize
07-29-2010, 09:55 PM
sumo deads
410x1
410x1
430x1
455x1 PR
320x10

Front Squats
135x5
185x3
205x3

Liftersize
07-31-2010, 03:31 PM
Bench
135x5
185x5
205x5
225x4
235x3
185x8 pause reps
185x13

Decline
205x10

Incline DB
80'sx10
60'sx10

Tricep Pulldown
70x10
80x10

DB Row
90x15
100x10

Db Hammer Curl
40'sx10
40'sx10

Chest Press Machine
260x30 just did this to see if i could get a huge pump haha

Drew92
07-31-2010, 06:31 PM
Strong DB pressing!

Liftersize
08-05-2010, 03:59 PM
squatted a couple days ago
squats
275x2
295x2
315x1
225x10

ghr
abs

ELmx479
08-05-2010, 05:07 PM
Hey man, looking strong in here! 315 squat is nice. I have been really busy so I haven't been online as much.

Liftersize
08-07-2010, 11:38 AM
thanks man!

squats again cause i smashed my finger
225x10
225x12
225x10

Liftersize
08-07-2010, 02:32 PM
Today i started a new bench routine based around the travis ortmayer deadlift routine we will see how it goes

Bench
185x4x4
210x2x2
185x11

Standing Overhead DB Press
25'sx10
35'sx10
45'sx10
55'sx10

misc accessory work

Liftersize
08-09-2010, 11:38 PM
new deadlift routine (travis ortmayer routine)

sumo deads
320x4
320x4
320x4
320x4
370x2
370x2
320x10 (used straps)

Rack Pulls Conventional
400x4
500x3 (PR) but i used straps

GHR
BWx20

Abs on GHR
Bwx20
+35 lbx15
BWx30

Liftersize
08-11-2010, 10:18 PM
fairly random workout today

day 2 of using the travis ortmayer deadlift routine for my bench
bench
180x4
180x4
180x4
180x4
210x2
235x2
185x12

Incline Db
90'sx8

DB Row
120x10 each hand

Standing OHP
100x5
120x5
140x2

Shrugs
320x10
410x8
460x5

Knee High Rack Pulls (conventional)
410x4
500x5
550x2 PR

Wrist Curls
40x40
30x20

Hammer Curls
40'sx10

DB SkullCrushers
25'sx15

Drew92
08-12-2010, 01:28 PM
Nice workouts lately bro.

Liftersize
08-15-2010, 06:30 PM
thanks man!

from friday

Squats
225x4
225x4
225x4
225x4
265x2
280x2 (plan called for 295x2 but i felt too weak to try today)
230x10

Liftersize
08-15-2010, 06:32 PM
Today

Bench
warmup
190x4
190x4
190x4
190x4
215x2
240x2
190x10

Incline Db
90'sx7
70'sx10 or so

Tricep Pulldown
80x8 dropset to
50x10

DB skullcrushers
30'sx10
40'sx10

barbell Wrist Curls
30x45
40x30

Double Overhand Barbell Holds
225x20 seconds
245x14 seconds
245x12 seconds

Drew92
08-16-2010, 07:32 AM
Your dumbbell press are looking really strong. As well as your squats, I need to get my act together with them.

Liftersize
08-20-2010, 12:21 AM
thanks again, yeah i feel ive always been better comparatively at db presses than barbell presses

Bench
195x4
195x4
195x4
195x4
220x2
245x1 -racked it after 1, was supposed to be 2 so i tried again
245x2 -got it
195x9

DB Incline
80'sx9

Tricep Pulldown
70x10

Dips
BWx25

Liftersize
08-24-2010, 10:12 PM
i didnt post some workouts bu they werent important nothign special


Today i did deads

Deadlifts (conventional)
warmup
410x5 PR!!!!!!!!!!!!!!!!!!!
320x9

did other stuff that doesnt matter rack pulls, abs, leg press, ghr

Drew92
08-26-2010, 07:39 PM
Your deadlifts always amaze me. :bow: lol

Liftersize
08-26-2010, 08:44 PM
Your deadlifts always amaze me. :bow: lol

lol thanks!

Liftersize
08-26-2010, 08:45 PM
yesterday i did back and bis

Back and Broceps

DB Hammer Curls
20'sx10
30'sx10
40'sx10
50'sx9

DB Row
90x10
120x10 (strap)

DB Curls
30'sx10
drop set to
20'sx10

Pullups
BWx10
BWx10
BWx10

Shrugs
140x10
230x10
320x10

Wrist Curls
40x50
60x35

Liftersize
08-26-2010, 08:47 PM
Today did Legs

Front Squats
140x2
190x2
210x2
230x2
250x2
260x2 PR!

Leg Press
1 ppsx10
3ppsx10
3ppsx20
2ppsx20

Calves
2 sets of 15

hip work

abs

wrist curls
50x50
60x30

Liftersize
08-28-2010, 11:42 AM
Bench
200x4
200x4
200x4
200x4
225x2
250x2 pr
200x10

Incline DBs
80'sx10
90'sx8

Random Assortment of tricep and chest exercises that arent important.

Liftersize
08-29-2010, 10:25 PM
back and bros yesterday....

db hammer curls
30'sx10
40'sx10
50'sx10

db row
120x5
130x5
90x15

DB Curls
40'sx10
30'sx10

Lat Pulldown
no ideax10
no ideax10

Pullups
Bwx10

shrugs
225x10
315x10

Liftersize
08-29-2010, 10:28 PM
Shoulders

DB Military Press
40'sx10
60'sx10
70'sx10
75'sx8

Standing OHP
100x5
120x5
140x3
140x4
150x1
150x1

DB Military Press
50'sx15
40'sx20

Arnold DB curl and press
40x2
50x2
55x2
50x2
35x10

Tricep Pulldown
70x10
70x10

Cmanuel
08-29-2010, 11:21 PM
Sick DLs and front squats. keep it up man

Liftersize
08-31-2010, 10:29 PM
Sick DLs and front squats. keep it up man

thanks man! I actually did both today as follows....

Deads Conventional
140x5 wu
230x2 wu
320x1 wu
420x3 PR i seriously blasted these off the floor probably am good for 1-2 more reps at this weight, but i was seeing stars quite a bit so i shut it down.

Front Squats
140x5
190x3
230x2
270x1 PR

Leg Press
2 ppsx10
3ppsx10
4ppsx5 pause reps
5ppsx5 pause reps

Ab work

Barbell Wrist Curls
60x50
70x40

Liftersize
08-31-2010, 10:41 PM
oh yeah just adding in, i dont do back squats anymore for the near future because it gave me bad tendinitis, so that stat will not be changing for at least a month. But i will be working hard on front squats, deads, leg press, and ghr which im sure will all help my squat.

Drew92
09-01-2010, 02:37 PM
thanks man! I actually did both today as follows....

Deads Conventional
140x5 wu
230x2 wu
320x1 wu
420x3 PR i seriously blasted these off the floor probably am good for 1-2 more reps at this weight, but i was seeing stars quite a bit so i shut it down.



Breathe :clown: seeing stars is never fun. lol

cheeseburgler
09-01-2010, 08:20 PM
oh herro, teddry. i has a logz.

Liftersize
09-01-2010, 09:15 PM
Breathe :clown: seeing stars is never fun. lol

haha yeah, i cant breath on deads though i just breath in between reps.

Liftersize
09-01-2010, 09:20 PM
Bench Day!!!!!

Bench
205x4
205x4
205x4
205x4
230x2
255x2 PR!
205x10

Incline DB
90'sx10
100'sx6

DB SkullCrushers
35'sx10

Tricep Pulldown
idunnox10
idunnox10

chest press machine
300x20
200x20

cheeseburgler
09-02-2010, 12:13 AM
255x2, god damn. PR every workout haha. i think i have been too though. bulking ftw.

Cmanuel
09-02-2010, 07:40 AM
good stuff. sounds like you are ready to smash that 265x1 pr

ELmx479
09-02-2010, 12:31 PM
You said the squats gave you tendinitis? I remember you saying you had bicep tendinitis. Anyway, lifts are looking strong as hell. 205x10 on the bench is a goal of mine.

Liftersize
09-02-2010, 02:26 PM
You said the squats gave you tendinitis? I remember you saying you had bicep tendinitis. Anyway, lifts are looking strong as hell. 205x10 on the bench is a goal of mine.

yeah squats give me bicep tendinits, not really sure why, ive tried alot of different bar positions grips, and grip widths and nothing has helped it so i decided i need to get away from them for a while because its been hurting all my other lifts, especially my pressing movements.

Liftersize
09-02-2010, 02:29 PM
good stuff. sounds like you are ready to smash that 265x1 pr

yeah its really tempting to drop my bench program and go for a pr but im going to continue the program till i fail one week. only two weeks away from double my orm anyway

Liftersize
09-02-2010, 09:38 PM
back and broceps

Hammer DB Curls
20'sx10
40'sx10
50'sx10 pr hahah
55'sx6

DB Row
80x5
130x5
140x5 pr

lat pulldown
whateverx10
whaterverx10

cable row
200x10
240x8

Barbell Shrugs
230x10
320x10
410x7

DB Curls
40'sx10

Wrist Curls
60x50
70x45

ThomasG
09-03-2010, 10:54 AM
Sick deads and front squats broseph!

Liftersize
09-03-2010, 10:21 PM
Sick deads and front squats broseph!

thanks! I actually front squatted my way to a pr today too!

Front Squats
140x4
190x2
230x2
250x1
275x1 PR
230x2 planned to do 5 but the bar was hitting me in the throat

Leg Press
1ppsx10
2ppsx10
3ppsx10
4ppsx5
5ppsx5

Power Cleans (with horribly ****ty form)
115x2
135x2
155x1
175x1
185x1

Liftersize
09-04-2010, 07:21 PM
Benchersize
warmup
210x4
210x4
210x4
210x4
235x2
260x2 big pr again!
210x10

Incline DB Press
90'sx10
100'sx6

Dip Machine
i dunnox10
full stackx8

Tricep Pulldown
75x10
85x8

Dips
BWx20

Drew92
09-04-2010, 07:38 PM
Nice PR! Your about 5lbs from 275lbs!

Liftersize
09-04-2010, 08:57 PM
Nice PR! Your about 5lbs from 275lbs!

yeah with all the pre-exahust in this routine im hoping im already good for 275-280, but i guess i wont really know till i try.

Liftersize
09-05-2010, 07:01 PM
Deadrift (Conventional)
warmup
410x1
460x1 PR (kinda dirty off the ground so i didnt go for another pr but it was pretty fast past the knees)

Rack Pulls
410x3
500x3 pr for no straps
520x1 pr for no straps

Front Squats
140x5
190x5
230x2

GHR
BWx10
BW+10 lbx10

Wrist Curls
70x50
80x25

ELmx479
09-05-2010, 08:13 PM
Moving some big weight in both workouts! Nice work.

Liftersize
09-06-2010, 04:12 PM
Moving some big weight in both workouts! Nice work.

thanks man!

Today i did shoulders back and bis

my left shoulder felt funny today so i didnt push it on shoulders

DB Military Press
40'sx10
60'sx15
60'sx15

Brocep DB Curls
40'sx10
45'sx10

DB Row
70x10 very strict no strap
110x10 used strap from here on out
130x5
150x5

Cable Row
220x10

Preacher Curls (i know im gay)
45x10
70x10
80x10

Abs on GHR
BWx15
BW+30 lb behind neck x15
BWx30

Wrist Curls
80x45

cheeseburgler
09-06-2010, 05:11 PM
sweet PR on preacher curls bro. :clap:

but srsly, sweet deads/rack pulls

ThomasG
09-06-2010, 05:33 PM
Nothing like getting chocked out from a set of front squats, do you cross arms or clean grip? Nothing wrong with preachers bro, the whole anti arm training/isolation **** on wbb gets a little outta control. Keep smashing weights!!

Liftersize
09-06-2010, 11:15 PM
Nothing like getting chocked out from a set of front squats, do you cross arms or clean grip? Nothing wrong with preachers bro, the whole anti arm training/isolation **** on wbb gets a little outta control. Keep smashing weights!!

Thanks! I do the crossed arms for now, but if i could get my wrist flexibility up, i think id prefer to do clean grip.

ELmx479
09-07-2010, 06:26 PM
Damn, you can OH Press 60's for 15 reps!!!! I feel like a woman.

cheeseburgler
09-07-2010, 09:53 PM
PR baby killing music


http://www.youtube.com/watch?v=ikjMK886vg0

Liftersize
09-09-2010, 12:18 AM
tried to bench shoulder hurt so i did backsquats because i believe my tendinitis is gone fully.

Squats
230x3
280x2
300x1
320x1 PR

Hamstring Curl
i dunno

Leg Press

Abs

Wrist curls


someone broke into my car while i was lifting and jacked my laptop, cell phone, and wallet. Effff thiefs! This sucks

cheeseburgler
09-09-2010, 12:30 AM
Holy ****, break the window or just jimmy the lock? That sucks dude, :(

Liftersize
09-09-2010, 01:20 AM
i had my window cracked and they pulled it down, luckily the window still works

ThomasG
09-09-2010, 02:55 PM
Congrats on the pr 320 is solid.

cheeseburgler
09-10-2010, 04:51 PM
whore, 320, now I have to 1RM some day soon and do 325. :evillaugh:

Liftersize
09-11-2010, 05:47 PM
Front Skwats!
140x5
190x2
230x2
250x2
270x2 PR
280x1 PR

Leg Press
3 ppsx10
4 ppsx5
5 ppsx5

Hamstring curl
50x10
70x10
90x10

Wrist curls
80x35

Liftersize
09-11-2010, 05:48 PM
Congrats on the pr 320 is solid.

thanks dude, im pretty sure i good for more still it was pretty smooth and fast. So im gonna keep pushing the number up in the near future hopefully.

ThomasG
09-11-2010, 06:30 PM
Front squats are solid man. With a 280 front squat I bet you can break your back squat pr of 320 no problems. There's definitely no problem with your quads lol. Do you pull conventional or sumo?

Liftersize
09-11-2010, 07:53 PM
Front squats are solid man. With a 280 front squat I bet you can break your back squat pr of 320 no problems. There's definitely no problem with your quads lol. Do you pull conventional or sumo?

i actually can pull sumo or conventional for nearly identical numbers

ive pulled 455 sumo and 460 conventional

sumo im faster off the ground but have a hard time locking out and conventional im the opposite

Liftersize
09-12-2010, 08:55 PM
Deadlifts!!! (conventional)
first time pulling with an actual deadlift bar
warmup
320x1
420x5 PR

Off Blocks (right below knee height)
410x3 (getting used to them)
430x4

Deficits (was smoked)
340x4

Liftersize
09-13-2010, 10:10 PM
so since my shoulder is still bothering me just used machines today for my chest workout

hammer strength wide grip chest press
1 ppsx20
2 ppsx20
2 pps+25psx15
3 ppsx10
2 ppsx20

Hammer Strength Decline
2 ppsx20
2 pps+25psx20
2 pps+25psx20

Preacher Curls
I dunnox20
i dunnox15
i dunnox10

Tricep Pulldown
70x10
90x10

Standing DB OHP
25x20
25x20

cheeseburgler
09-13-2010, 10:59 PM
Chest and bi's baby - you know it! hah jk bruh, heal up fast.

Liftersize
09-14-2010, 09:29 PM
Skwats!!!!!!!
100x3
140x2
190x2
230x1
280x1
320x1
340x1 +20 lb PR!!!!! hory chit,,,did not think i would get this and yes it was still to depth

just left there, my work was done and my arms kinda hurt from back squatting so i figured id save myself for another day.

ThomasG
09-14-2010, 09:32 PM
Beast!!!! Those front squats seem to be carrying over nicely to your back squat. They always did wonders for me.

Liftersize
09-14-2010, 09:45 PM
yeah they are definitely helping, oddly enough i think leg press is really helping my squat as well. But the huge PR increase today and last squat day i have to give mostly to learning to get a better breath into my belt and staying tighter on my descent.

Liftersize
09-15-2010, 09:46 PM
DB curls
30'sx10
40'sx10
50'sx10

DB row
60x10
80x10
110x10
120x10

Cable Row
200x10

Wide Grip Hammer Strength Press
2 ppsx20
2 pps+25psx15

Reverse Grip Bench Press off pins each rep
140x10
140x10

meh shoulder still hurts so i couldnt do much, gonna take tomorrow off, deadlift friday

ThomasG
09-15-2010, 10:13 PM
Jealous of the rows. Good luck with the shoulder.

Liftersize
09-16-2010, 09:31 PM
thanks i really hope it gets better soon i was definitely on the way to smashing through my bench pr. Hopefully this doesn't delay me too much.

Liftersize
09-18-2010, 11:46 AM
deadlifts
140x5
230x3
320x1
410x1
480x1 PPPPPPPPPPPRRRRRRRRRRRRRRRRR!!!!!!!!!!!!!!

psyched 500 will fall within a month, 480 was smooth

Drew92
09-18-2010, 04:45 PM
Damn dude killing the PRs! Keep it up bro.

ThomasG
09-18-2010, 05:59 PM
You sik mother ****er!! Getting close to 5pps. You gotta get a vid on your first 5pps pull. Awesome job man. What you weighing around these days?

Liftersize
09-18-2010, 09:16 PM
Damn dude killing the PRs! Keep it up bro.

thanks man!

Liftersize
09-18-2010, 09:18 PM
You sik mother ****er!! Getting close to 5pps. You gotta get a vid on your first 5pps pull. Awesome job man. What you weighing around these days?

haha yeah, i was actually already thinking about that, i think i'm going to attempt it in two or three weeks and i will get video.

My weight is hovering between 185-189

ELmx479
09-19-2010, 09:27 AM
Looks like things are on the rise again. A 340 squat PR and now a 480 pull is awesome! 500 is going to feel damn good.

Liftersize
09-19-2010, 04:45 PM
Looks like things are on the rise again. A 340 squat PR and now a 480 pull is awesome! 500 is going to feel damn good.

thanks man! Yeah things stagnated for a while and i really had to learn to get tight before a max attempt, but its really working out now.

Liftersize
09-19-2010, 04:49 PM
Front Squats
95x3
135x3
185x2
225x2
275x1
290x1 PR

Hamstring Curls
70x10
90x10
110x10

Leg Press (heels pretty much hitting butt)
2 ppsx10
3 ppsx10
4 ppsx10
5 ppsx5

Abs on GHR
BWx15
BWx30
BW+30lb kettlebell behind neck x10

Wrist Curls
80x50

Sounds ridiculous but these high rep wrist curls have significantly improved my grip strength for deadlifting, i highly suggest them. Sets of 50 if you get 50 move up weight. Got these from that chaos and pain site that everyone hates on bb.com

Liftersize
09-19-2010, 04:52 PM
haha i looked back at my old log and in the last 7 months i have put on 220 lbs to my big 3 total.

Liftersize
09-20-2010, 09:47 PM
Chesticles

Bench Press
barx20
95x10
135x10
155x5
185x4
205x4
215x4 (shoulder kinda sore and feeling weird by this point)

Decline Hammer Strength
2 ppsx20
2 ppsx30

DB Neutral Grip Press
50'sx20
70'sx15

Tricep Pulldown
70x10
100x10
110x5

Shoulder was still a little too sore to do my bench routine so i cut it short, however it was actually better than i expected it would be. Should be near 100% within the next week or two, its only been a little over a week since i hurt it.

Liftersize
09-21-2010, 10:03 PM
squats
185x3
225x2
275x1
315x1 wraps (felt weird i dont think i like them, maybe will try again later, def think i could squat more but need to get used to them
315x1 no wraps
345x1 no wraps pr

front squats
225x3

meh....done, wasnt feelign that hot but still got a pr which was nice

ThomasG
09-21-2010, 10:10 PM
Your squat is coming along nicely keep it up man

cheeseburgler
09-22-2010, 03:45 PM
****kkk. 345. i need to play catch up now like mad. didn't see that one coming.

Liftersize
09-22-2010, 10:41 PM
thanks Thomas!

Back and Broceps Today

DB Hammer Curls
40'sx10
50'sx10

DB Row(used a strap for all but the 80, prob didnt need it for the 110 but i have a fingernail falling off so i didnt want grip to be limiting factor)
80x10
110x10
130x10
150x5

Pulldowns (did these really light with wide grip)
100x25
140x15

DB Curls Drop Sets
35'sx10
30'sx10
25'sx7

Wrist Curls
70x40
70x35

Hamstring Curls
70x10
100x10

Liftersize
09-22-2010, 10:43 PM
****kkk. 345. i need to play catch up now like mad. didn't see that one coming.

haha yeah and it wasnt really a grinder either, i think i will try 355 next week

cheeseburgler
09-23-2010, 07:49 PM
sweet hamstring curls bro. lolz.

but srsly, i envy your ability to stay tight while squatting...i'm going to work mine hard once my back is better.

someone asked me today at the gym to join the SF state rugby team - i was like lolwut i'm unathletic as ****, they were like that doesn't really matter, just be big and like tackle people...so i'm tempted, we'll see.

Liftersize
09-23-2010, 09:08 PM
sweet hamstring curls bro. lolz.

but srsly, i envy your ability to stay tight while squatting...i'm going to work mine hard once my back is better.

someone asked me today at the gym to join the SF state rugby team - i was like lolwut i'm unathletic as ****, they were like that doesn't really matter, just be big and like tackle people...so i'm tempted, we'll see.

hahaha pretty funny

Chesticles/lower back

Bench
135x10
185x4
205x4
shoulder felt funny meh shut it down

Neutral Grip DB Press
60'sx10
70'sx10
80'sx10

DB Chest Press
90'sx10

Stiff Leg Deadlifts
135x10
185x5
225x5
245x5

Tricep Pulldown
50x10
70x10
100x10

will be taking the next 3 days off to party at a beach house

ThomasG
09-23-2010, 09:18 PM
Sorry to hear about the shoulder. From the looks of it though DB's don't seem to aggravate it too much?

Liftersize
09-24-2010, 12:41 PM
Sorry to hear about the shoulder. From the looks of it though DB's don't seem to aggravate it too much?

thanks man! yeah dbs aren't quite as bad. its almost better, but its a really weird injury it doesnt really hurt that much anymore but sometimes it feels like my left arm is going to give out right off my chest while benching.

Liftersize
09-26-2010, 03:43 PM
Back and Bros

DB Curls
40'sx10
50'sx10
55'sx8

DB Rows
60x10
100x10
130x10

Lat Pulldown
somethingx10
somethingx10

DB Hammer Curls
40'sx10

Chest Supported DB Rows ive never seen anyone do these before but i figured id just go for it, i think i will keep doing them they feel pretty good
50'sx10
70'sx10

Shrugs
135x10
225x10
315x10
405x7

inch above knee rack pulls (no belt)
500x5
550x1

Drew92
09-26-2010, 09:28 PM
Killer rack pulls!

Liftersize
09-27-2010, 09:10 PM
Killer rack pulls!

thanks man they were pretty high but i still like to get the weight in my hands

Liftersize
09-27-2010, 09:12 PM
SKWATS!!!!!
135x5
185x5
225x3
275x1
315x5 PR City!

Leg Press
All the way down till the sled hits the bottom
2 ppsx10
3 ppsx10
4 ppsx5
5 ppsx4
3 ppsx10 or so

Hamstring Curls
90x10
110x10

Abs on GHR
BWx10
BW+30 lb kettlebell behind neckx15

Wrist Curls
90x30

super psyched on the squat PR, but i literally almost passed out try to rerack it and then almost fell walking over to a bench to sit down. But it was worth it.

ThomasG
09-27-2010, 09:15 PM
****ing awesome! You're squat is getting up there. You must be damn close to a 1150 raw total. What happens then?

Liftersize
09-27-2010, 09:28 PM
haha yeah i think im going to try to deadlift 500 this friday

then i just need to hit like 370 squat and 280 bench which are both pretty doable soon.

Then i will probably set a new goal and start a new journal and maybe sign up for a first powerlifting comp

ThomasG
09-27-2010, 10:15 PM
Niccccce. Ever thought of moving up to the 198's?

Cmanuel
09-27-2010, 10:16 PM
315x5!!! NICE

Liftersize
09-27-2010, 10:43 PM
Niccccce. Ever thought of moving up to the 198's?

well im currently doing a slow bulk, but 198s would mean id really have to weigh like 210 so that is prob years away. Today i stepped on the scaled at 186 in shorts, t shirt, knee sleeves, and shoes.

But yeah being as im so tall eventually i have to make it to at least slightly higher weight class. But i used to be super scrawny so it takes time. I started lifting 5 years ago at 6'1 135 lbs and i just started working lower body about 8 months ago.

Liftersize
09-27-2010, 10:45 PM
315x5!!! NICE

thanks! i really hope i can keep this upward movement going on my squat, it wasn't long ago i singled 315 for the first time.

cheeseburgler
09-28-2010, 01:05 AM
http://img541.imageshack.us/img541/7333/meehhhhh.png

ELmx479
09-28-2010, 06:28 AM
Congrats on the PR man, 315x5 is huge! You have made more progress in 8 months of lower body training than I have in 2 years, LOL.

Liftersize
09-28-2010, 08:35 PM
haha john

thanks elmx i think ive made alot of progress bc i constantly do maximal lifts, i know its advised against but until i plateau from it i think im just going to keep doing it.

Liftersize
09-28-2010, 08:37 PM
Bench Day

Bench
warmup
215x4
215x4
215x4
215x4
240x2
265x2 PR! shoulder is better yay!
215x9 (no spotter)

Incline DBs
90'sx8

Standing OHP
95x7
115x5
135x5 maybe a pr not sure

Liftersize
09-29-2010, 08:18 PM
Kinda random day today but im taking tomorrow off then deadlift friday!!

Front Squats
135x5
185x3
225x3
275x1 planned to do 2 but it felt kinda funky
225x5

Hammer DB Curls
40'sx10
50'sx10

DB Row No straps
100x15

Lat Pulldown
blankx10

One armed pullups with 80 lbs assistance
3 per arm

Liftersize
09-30-2010, 09:04 PM
Bench Again

Bench
warmup
220x4
220x4
220x4
245x2
270x2 PR!
220x8

DB incline
90'sx10

Chest Press Machine
300x20

ThomasG
09-30-2010, 09:12 PM
You are one jacked wall of muscle fibraz!!! Congrats on the new pr 270x2 is solid. I remember I stalled so hard at 270x1 and it took me forever to get 270x2.

Liftersize
09-30-2010, 10:41 PM
haha thanks man, i look pretty thin in a t shirt at 6'1 185, i got alot of lol wut looks when i loaded 270. I think most people expected elbow jiggles or a fail.

Cmanuel
10-01-2010, 07:40 AM
nice man! Onward to 300x1?

Liftersize
10-02-2010, 10:15 AM
nice man! Onward to 300x1?

hopefully soon i dont think im there quite yet though

Liftersize
10-02-2010, 10:17 AM
deadlifts (conventional)
135x5
225x3
315x1
410x1
500xfail barely got it off the ground but i think i set up slightly too far away from the bar, will get it soon

switch to sumo
320x10
410x6

im going to try sumo again next week for reps of 430 i think

Liftersize
10-02-2010, 02:07 PM
Back and bros

this entire workout was done fairly hungover

Hammer curls
30'sx10
40'sx10

Db curls
40'sx10

Db row
100x10
130x10

Lat pulldown
i dont carexidont care

Arnold Curl and Presses
45'sx8

DB Shoulder Press
60'sx20

Drew92
10-02-2010, 11:44 PM
Nice progress over the weeks!

ThomasG
10-03-2010, 03:46 PM
You'll get 500 soon man. I forget are you mainly a sumo or conv puller?

Liftersize
10-03-2010, 04:37 PM
You'll get 500 soon man. I forget are you mainly a sumo or conv puller?

well hard to say, my 480 and 500 attempt were done conventional but ive done 455 with a really bad bar sumo a couple months ago, so i would say they are pretty much even.

sumo im fast off the ground slow at lockout and conventional im slow off the ground fast at lockout.

Liftersize
10-03-2010, 04:37 PM
Nice progress over the weeks!

thanks man im trying

Liftersize
10-03-2010, 04:39 PM
Leg Day

Leg Press (as deep as the machine goes which is ass to calfs
1 ppsx10
2 pssx10
3 ppsx5
4 ppsx5
5 ppsx4

Front Squats
140x5
190x2
230x2
250x1

Wrist Curls
110x20
110x20

DB Static Holds
100'sx30 seconds
120'sx15 seconds

Liftersize
10-03-2010, 05:04 PM
oh yeah forgot to mention, went out and two girls i hadnt seen in a long time asked if i was on steroids. i was like no but thanks for the compliment.

cheeseburgler
10-03-2010, 08:18 PM
lolllllllllllllllllll @ steroids - i love that comment its a big ego booster

nice front squat day, my bench was epic fail today.

Liftersize
10-04-2010, 08:54 PM
BENCH PRESS!!!
warmup
225x4
225x4
250x2
275x2 PR!
225x10 PR!

Incline DBs
90'sx9
100'sx4 or 5

Standing OHP
115x5
135x5
145x2

i did feel strong today but im not quite sure about the bench prs because i lifted at a different gym today so it is possible its just easier there. Hopefully thats not the case. Either way ill count it.

ThomasG
10-04-2010, 09:01 PM
What do you mean easier there lol? Sick pressing man. 225x10 the first time feels really good. 275x2 took me forever to hit I stalled hard on trying to reach 275x2. Keep it up man you are in a good stride.

Liftersize
10-04-2010, 09:10 PM
haha i know this sounds crazy but everything feels about 10 lbs heavier at the golds that i go to compared to every other gym ive ever been to. I havent been able to pinpoint what it is though, but i think its the bars.

Liftersize
10-04-2010, 09:12 PM
p.s. also im now only 50 lbs away from finishing out the goal of this journal

ThomasG
10-04-2010, 09:14 PM
haha i know this sounds crazy but everything feels about 10 lbs heavier at the golds that i go to compared to every other gym ive ever been to. I havent been able to pinpoint what it is though, but i think its the bars.

Is there a scale at the gym? Weight it. If its a standard olympic barbell they should all be 45lbs.

Liftersize
10-04-2010, 09:37 PM
yeah there is a scale but i think its more the circumference of the bar, it is thicker than a standard bar

ThomasG
10-04-2010, 10:14 PM
Weight it man, srs. You may get some weird looks but whatever, If I had any doubts I'd weight it for sure.

Liftersize
10-05-2010, 11:26 AM
haha ok ill weigh one today, and ill weigh a 45 plate too

ELmx479
10-05-2010, 07:04 PM
Are you on the juice?? Haha, most people don't have a clue. I had the same deal with the weights in high school. Everything always felt so much lighter at school vs. my house. I thought it was just the rush of training with other people until I weighed the bar and plates. School bar was 34lbs and plate was 43lbs. My bar at home is 46lbs and a plate is 45lbs. I actually just picked up another weight set last year and the bar seemed lighter so I checked it and it is 36lbs so I don't use that one any more.

Liftersize
10-06-2010, 12:34 AM
Are you on the juice?? Haha, most people don't have a clue. I had the same deal with the weights in high school. Everything always felt so much lighter at school vs. my house. I thought it was just the rush of training with other people until I weighed the bar and plates. School bar was 34lbs and plate was 43lbs. My bar at home is 46lbs and a plate is 45lbs. I actually just picked up another weight set last year and the bar seemed lighter so I checked it and it is 36lbs so I don't use that one any more.

interesting, maybe ill weigh both gyms then.

Liftersize
10-06-2010, 12:36 AM
Back and Bis

DB Curls
40'sx10
50'sx10
55's8

DB Row
100x10
130x10 (strap)

Lat Pulldown
I did some

Cable Row
220x10
240x10
260x6

Shrugs
135x10 double overhand
225x10 mixed
315x10 mixed
405x10 straps

DB curls
50'sx8
40'sx8
25'sx8

Liftersize
10-06-2010, 08:45 PM
Skwats
135x5
185x2
225x2
275x1
315x1
355x1 PR! got of th hole pretty quick but then turned into a grinder

Front Squats
225x4

GHR
BWx10
BW+10x10

ThomasG
10-06-2010, 08:53 PM
Awesome pr!! Getting out of the whole quick then turning into a grinder is a good sign. Gaining strength out of the whole raw is a bitch. Looks like some high box squats may benefit you. How much closer does that bring you to an 1150 total?

Liftersize
10-07-2010, 03:50 PM
i have it listed in sig with my best maxes im at 1110 right now and the bench i have doubled so i could probably do a little more.

i was actually thinking i may start doing some partial squats or high box squats just to get acclimated to more weight, so yeah good idea!

Liftersize
10-09-2010, 05:01 PM
Deadlift (sumo) -power bar, not deadlift bar
140x5
230x3
320x2
430x4 PR

Off 3 inch blocks
455x3
475x1

Liftersize
10-10-2010, 10:09 PM
Bench Day

Bench
warmup
230x4
230x4
255x2
280x1 PR wanted 2, but first one didnt feel good so i racked it
225x9

Standing OHP
135x7 PR +2 reps
145x3

Blast strap pushups
BWx15
BW+25 lb platex15 or 20

ThomasG
10-11-2010, 10:33 AM
Congrats on the pr's man. 35lbs away oh snap!

Liftersize
10-11-2010, 11:19 PM
Squatting

Safety Squat Bar Squats
275x5
295x5
315x3
335x1

Rack Pulls Against Bands
1 pps+150 lbs tensionx3
2 pps+150 lbs tensionx3
3 pps+150lbs tensionx2

Reverse Lunges
115x10
135x8

ThomasG
10-12-2010, 07:51 AM
Very jealous of the SSB bar. You must train at a nice gym.

Liftersize
10-12-2010, 11:53 AM
i go to golds but i started training at a friends garage gym and he has all the good equipment.