PDA

View Full Version : Journey to being less weak



cheeseburgler
08-29-2010, 05:51 PM
Thought I'd start a log so I can monitor my progress. I want to get up to a 405 deadlift, 365 squat and ~255 bench.

Current:
Deadlift - 340
Squat - 315
Bench - 225

Today's workout:

Deadlift
warmups
235/4x4
275/2x2
225/10

Was going to do front squats after but my right knee and right hip were feeling weird so I didn't want to mess them up

cheeseburgler
08-30-2010, 09:33 PM
Today was supposed to be back/bi but my upper back was destroyed from deads, so changed it to shoulder/arms - frat boy workout lol.

bb curls
75/8x3

preacher bb curl
55/failurex3

seated bb press
95/10
115/8
115/5
the rack is ******ed, you have to rerack it super low. new gym has idiot designed equipment.

db skull crusher
25/10x2

tricep pushdown with W bar


new routine will be:

sunday - deadlift + back/bi
monday - shoulders or rest day
tuesday - rest
wednesday - squat day or running day (alternating weeks)
thursday - rest
friday - bench & chest
saturday - rest

cheeseburgler
09-01-2010, 07:40 PM
legs were too sore to squat so i swapped in my friday workout (bench) since i felt fine in my chest/shoulder/arms.

bench
warmup
135/6
165/5
185/3
205/7 PR
205/2x3

Incline DB
80/7
70/9

Dips
bw+25/10
bw+25/8

Liftersize
09-01-2010, 09:36 PM
hey john nice work.....

btw

weight x sets x reps

or just

weight x reps

cheeseburgler
09-02-2010, 12:10 AM
I prefer my way.

Weight/RepsxSets

cheeseburgler
09-03-2010, 10:47 PM
front squat
95/8
135/4
185/2
205/1
225/1 PR
235/0
235/0

leg press
3pps/15
4pps/10 just worked on speed from a dead stop

back squat
225/5 wanted to try new shoes and they suck for squats.

cheeseburgler
09-04-2010, 06:53 PM
bench
135/6
165/5
185/2
210/5 PR
210/2x3 PR

incline
85/5
80/8 PR

dips / dip machine - some heavy, some light

cheeseburgler
09-04-2010, 06:54 PM
Calculates to an estimated 241.5lb bench so next time i 1rm i'm going to try ~235.

cheeseburgler
09-06-2010, 05:08 PM
Deadlift (no straps - used chalk on heavier ones. double OH on all except mixed on 305)
warmup with 135 & 185
235/4x4
275/2x1
305/2x1
235/10

DB Row (per side)
85/10x1
100/10x2

Pullups 30 sec rest sets
BW/8x1
BW/5x2
BW/4

Pulldowns
3 sets of 10 getting progressively heavier

ez curl bar
85/8
85/6 dropset 65/6

cheeseburgler
09-08-2010, 05:16 PM
Bench
warm up
135/6
165/6
185/4
210/6 PR - got a story for this one
210/2x2
215/4 PR

So I was waiting ~3 minutes to do my 210 set since I wanted to make sure I got it. This dude comes up to me while I'm sitting on bench and it's loaded w/ the 210.

Random dude: "Are you using this bench?"
Me: "Yes..."
Random ddue: "How many sets do you have left?"
Me: "Three or so"
Random dude: " Well are you going to work out, or what??? Like...lets do this."
Me: Evil glare, no response and put headphone back in.

Stupid **** walks away after doing a little gesture with his hands like "come on". This got me royally pissed off and I thank him for this, made me rage for my set. I fired 6 for a PR with no spot and could have done more. Then did 210/2x2, but those were easy so I did 215 and was going for 2 and got 4 easily. I'm going to go for 215/6 and then 215/2x3 next week and I think I'll get it easy. Thanks to the little **** for the rage. I ended up seeing him later and he was benching 135 for a few reps and super setting with 25lb DB curls :evillaugh::evillaugh::evillaugh: CHEST AND BI's BRO

Anyway, back to log.

Incline DB
80/8
80/6

Standing OH Press
95/10
115/3x2
felt really weak, I need to work on these.

Tri rope pushdown for pump

Liftersize
09-08-2010, 06:02 PM
nice benching newb

cheeseburgler
09-10-2010, 05:01 PM
Haven't back squatted in a long time, had been dedicating my legs to deadlift and front squats, so #'s weren't that great. I'm starting a new pre-exhaust routine for legs so I think the volume will help over time even if the #'s don't look that great

Squat
135/6
185/6
235/4x4
255/2x1
275/2x1

Also going to start working on him mobility with this info:
http://stronglifts.com/7-dynamic-stretches-to-improve-your-hip-mobility/

I saw today my school gym has records, the bench is only 315 but the squat was something like 465, I wish I was a fat bastard so I could break both of those...maybe by the time I graduate in 2 years...

cheeseburgler
09-14-2010, 12:09 AM
Shoulder felt a little odd when warming up, but not painful so I did it any way.

bench
warm up
135/6
165/5
185/3
205/1
215/6 -- not going to count this though. I had someone working in with me so I asked them for a spot and told them NOT TO TOUCH IT UNLESS I FAILED. On the 3rd rep I fired it up, on the 4th rep they started touching it with their fingers as it went up, I didn't need help. I told them not to touch it, they touched it on 5th rep and 6th rep too...FML. I will try again next week and ask someone that's not dumb for a spot.
215/2x3

Incline
80/10 PR
80/8 PR for 2nd set

Dip machine
just did random weight for 25+ reps

single arm rope pulldow, felt like it isolated tri more, going to do it again next time.

Liftersize
09-14-2010, 10:48 AM
nice benching, sucks about the spotter

cheeseburgler
09-15-2010, 05:09 PM
bar and 95lb squats for warmup
135 dls for warmup
185/3
225/2
275/1
315/1
315/1
335/1
355/1 PR - finally I PR my deadlift, it sucks. but i see this skyrocketing shortly...I think I just need to rip harder off the floor.

everyone was staring at me after the lift, and someone said "damn ur hella strong". i was like "LOLWUT?" i is so weak...if only they knew tons of people have 500+ deadlifts.

cheeseburgler
09-17-2010, 08:45 PM
bench
warmup
135/6
165/4
185/2
205/8 PR for 205. was trying a new gym so wasnt sure if i could do 215/6, will try next time.
205/2x2
215/4

incline db
80/9
85/5

db shoulder
50/10
60/6

kb skullcrusher
20/10
26/8

tri pulldown

cheeseburgler
09-19-2010, 09:32 PM
horrible squatting today, i haven't back squatted in a long time though and i maxed dead on wednesday, so might explain it...

squat
warmup
135/6
185/3
225/1
275/1
295/0 fml
135/10
185/10
225/10

box squat
225/8x2

cheeseburgler
09-22-2010, 09:58 PM
Bench
warmup
135/6
165/4
185/3
205/1
215/7 almost had 8 but needed spot - PR
215/2x2 (no spotter so didnt want to fail)
215/4

going to get 220/6 next time and then hoepfully soon 225/6 which will be nuts, i feel like i got 225x1 not that long ago.

incline
85/6 i forget
85/4

just trying to force myself to try heavier weight

db shoulder
50/10

kb skull crusher
25/6
35/6

tricep rope pull down 1 arm at a time
20/fail

Liftersize
09-22-2010, 10:45 PM
nice job juan!

cheeseburgler
09-23-2010, 07:46 PM
<3 gracias

tried a new routine today for back...it's kind of a BB hypertrophy kind of deal

shoulder press
50/10x3
SS front raise 15/10x3

DB row - no straps
85/9x2
85/10x1

Arnold Press
40/10x2

Lat pulldown
3 sets, dont know, just mediumx2 heavy x1

BB shrugs
135/15
185/10
225/10 straps

Upright row with rope on machine
3 sets of 10 medium weight, will try DB or BB next time

pretty tiring but not sure if it will help growth...we'll see.

cheeseburgler
09-25-2010, 04:32 PM
was just working on DL form today, nothing is a max really.
135/5
185/4
225/1x5 (5 sets of single)
275/5x2 (2 sets of 5)

then the gym closed...at 3 pm...wtf? didn't see that one coming, so just did calf raises and back hypers to practice activating glutes and then good mornings with just the bar to try to learn them.

cheeseburgler
09-27-2010, 04:42 PM
bench
warmup
135/10
185/3
205/1
220/6 PR
220/2x3

could have had it easier/maybe 7 if my spotter didnt have down syndrome yet again. i'm going to start benching at 24 hour fitness I guess where I can pick out someone who's actually strong/smart for a spot. on rep 1 they had their hands ready to grab the bar down at my chest....ugh...so annoying. anyway, still got it, not sure if i can get 225/6 though, i'll have to be pretty recovered for that, maybe on friday or saturday, we'll see.

incline db
85/7x2 PR

tried to do bb shoulder press in the rack but after rep #1 i realized i smashed the bar into a dangling light overhead...i don't know who designed this gym it's ret@rded, another reason to lift at 24.

cheeseburgler
09-29-2010, 07:08 PM
better squats than last time but still not what they used to be (275x7 is PR), getting there though, probably 2-3 more workouts.

squat
warmup 95 & 135
185/5
225/5
245/5
255/5
265/4 (with belt)

bb lunges
95/10
115/10

then did bench w/ bar and 10lb DB flys to get some active recovery/stretching in

cheeseburgler
10-03-2010, 08:10 PM
failure bench day, left pec crampd on first set and then left hamstring cramped on second, by then i was too tired to do more

bench
warmup
185/3
205/1
225/2
225/2
225/2
205/7
215/4 failed on 5

I'm going to rest a week or so on bench because my shoulder feels bad now and then try 220/6

Incline
85/7
85/5

KB skullcrushers
26/8
26/7

cheeseburgler
10-04-2010, 06:16 PM
Tried conventional deads again now that I believe I have the hip mobility to do so without rounding my lower back. Looks like I was right.

Deadlift
warmup with 135/3 & 185/3
225/1 - conventional
225/1 - sumo
275/1 - conventional
275/1 - sumo
295/5 - conventional
315/4 - conventional PR!

a gym employee told me not to drop the weight after the set, BUZZ KILLINGTON lololol

I'm going to be training conventional for a while now that I know I can do it without rounding because I have a lot more power especially off the floor which I like with sumo. with sumo i'll get like 2" off the ground and then lack power from 2" to knee and then knee to lockout is easy...maybe sumo deficits? that would put a lot of strain on hips though probably.

bb rows
135/10 Overhand
155/10 overhand
185/6 overhand
185/9 underhand

pullups
BW/10

DB rows
85/10x2

probably need to start doing back at other gym because theis gym's DB's dont go above 85 and i do them easily for multiple sets of 10

Liftersize
10-04-2010, 08:56 PM
dont do sumo deficits they are hip/groin killers.

cheeseburgler
10-08-2010, 02:22 AM
dropping weight and working up again since i failed at 225.

bench
215x7

incline
85x9 PR
90x4 PR first time w/ 90's

db shoulder
60x10 PR?
65x5 PR first time w/ 65's

kb skullcrusher
25/10

tri rope pulldown
who caresx15
weighed in at 195 today, so 10-13 pounds on bulk so far.

cheeseburgler
10-09-2010, 04:52 PM
deadlift
warm up w/ 135 & 225
320/1
340/1
365/1 PR

deficit DL
275/5 - was kind of light, will try 295 next time

cheeseburgler
10-10-2010, 10:07 PM
starting a new bench routine

bench
185/13
185/11
185/9
185/7

bb press standing
bar
95/10
115/3
85/15

gymnast hanging ring push ups
dont remember reps, 2 sets

cheeseburgler
10-14-2010, 09:44 PM
Squat
135/6
185/5
225/5
255/1
275/5 - recent PR, not real PR though, still working back to 275/7.

smith machine lunges
95/8
115/8

cheeseburgler
10-15-2010, 07:49 PM
Just did a short workout today since gym was closing.

Bench
bar
95
135/8
185/3
215/3
225/3 PR

decline DB
85/8

had never done decline db there before in the bench and didnt realize it was so narrow, couldn't fit the db's in it really so mad awkward.

cheeseburgler
10-18-2010, 06:41 PM
deadlift
135/6
225/2
275/1
315/5 PR

yet again i got told not to "drop the weights"...might not be able to deadlift at that gym much longer, we'll see. the annoying part is the gym employee tapped on my shoulder at rep 3, who does that? anyway, finished the set for a PR, woot.

bb rows - strict
135/10
155/8

db rows - strict
85/10x2

db curls
35/failure

preacher curls SQUUUEEEEEZZZEEEEEEEEEE :evillaugh:
45/15x2

cheeseburgler
10-24-2010, 08:40 PM
haven't logged recently, on thursday i think it was i tried to bench and my left shoulder, more specifically front delt or maybe rotator cuff felt really bad and weak so i didnt want to **** it up, stopped at 185 warm up set. then didnt lift till today due to sore back/legs. (excuses)

squat
135/5
185/4
225/3
265/2
285/4 PR (was going for 3, got 4, going to get 5 next time)
295/2 PR

first time repping > 275, so felt good and i think i can do more.

bb lunges
135/10 per side

cheeseburgler
11-03-2010, 08:54 PM
Oct 29

deadlift
135/5
185/3
225/2
275/1
315/1
325/4 PR

Oct 31
back/bi

nothing exceptional, lats felt very tight so i stopped

Nov. 3

squat
bar
95
135/5
185/4
225/3
275/1
295/5 PR!!! I was going for 3 but smashed it, I felt great today.
305/1 I could barely breathe from the last set but wanted to try a heavier one, meh. I'll go for 305/3 next time.

Liftersize
11-04-2010, 12:22 AM
finally squatting like less of a girl again

HJP
11-06-2010, 01:15 PM
Good effort on the squats! Keep that confidence up an ull be away mate!

cheeseburgler
11-07-2010, 02:55 PM
Thanks guys

forgot to log last workout...

nov. 5
bench
warmup
135/8
185/3
205/1
225/4 PR

incline DB
90/7 PR
90/4 or 5 cant remember now.

standing OHP
95/10
115/5

db flys
20/10

Cmanuel
11-08-2010, 11:00 PM
Good stuff here, keep it up!

cheeseburgler
11-11-2010, 04:53 PM
i fail at logging and working out, was busy this week.

bench
warmup
185/3
205/9 (failed on 10th) PR
i'm dumb and forgot to do 4 sets till failure

incline DB
90/5
80/7

seated bb press
95/15
115/6x2

kb skullcrusher
25/10
20/10

dips

chevelle2291
11-11-2010, 11:36 PM
What's up man? Some pretty good work in here. I loled about the guy who was telling you to hurry up and bench a few sets back. If anyone told me to do that at my gym I would been like "chill the fuk out" haha. :p

cheeseburgler
11-16-2010, 03:16 PM
Nov. 12

Deadlift
135/5
185/3
225/3
275/1
320/1
340/1
370/1 PR - super grinder / leg shaker

Nov. 13 - Back & Broceps
nothing worth logging

Nov. 16 - squats
warmup
225/3
275/1
295/1
315/0
315/0

pissed off that i lifted like such a pussy, but i'm going to blame it on not sleeping enough and lifting at my school gym (which i despise). i usually go to 24 hr which allows for more pre-set raging and grunting.

just stopped after the 2nd failure and left, no point in blasting my legs with reps when they wont even be good. going to rest up and try again but this time do a 305 first to build confidence.

cheeseburgler
11-19-2010, 11:36 PM
Front Squat
185/5x3 - never do front squats...so maybe a rep/set PR? dunno...

Rack Pulls
135 + doubled red band x 6
185 + doubled red band x 5 PR

HJP
11-20-2010, 03:38 AM
Nice work man! How do you find front squats? I'm considering adding them a!

cheeseburgler
11-20-2010, 05:44 PM
They seem to be good for targeting the quads...I rarely due them but plan on adding them in more, seems to teach you to stay tight in back/abs.

Bench
warmup
185/2
195/12 - PR - got 9 last time
195/9
195/1 felt broken/laughing
195/5

bb press
95/13

cheeseburgler
11-26-2010, 08:07 PM
Monday 11/22
tried squat shoes

back squat
warm up
185/5
225/3
275/5
275/6
275/5

oly high bar squat
225/7?

Tuesday 11/23
high volume, focusing on using back, not bicep, nothing noteworthy.

Friday 11/26

Front Squat
warmup
185/7x2 PR
205/3
215/3 PR

Rack Pulls just barely above knee
135/3
225/3
315/3
365/3
405/3 PR face explosion

Roman/straight leg DL (to stretch, 1st time really)
95/5x3

super easy but just wanted to try it out.

HJP
11-27-2010, 05:06 PM
How'd you find the squat shoes? what kind are they?

cheeseburgler
12-01-2010, 04:56 PM
The ones I tried were Do-Wins I'm pretty sure. I just bought a pair of Adidas Power Perfect II's though and I'm going to use them today, will report back on how I like them.

Saturday
Bench
warm up
185/3
205/9
205/7
205/5

Incline DB
80/9
80/6

Shoulder Press
55/12
55/9

Sunday
Back/Bi

Monday/Tuesday - rest - really sore

Wednesday - Front Squats/Rack Pulls -- going to go do them now

cheeseburgler
12-01-2010, 07:41 PM
Front Squats
forgot my belt at home

195x5 - PR (even if with belt)
i was going for 3 sets of 5 and knew i couldnt get it again so...
185/5x2

high bar back squats ATG
185/10

rack pulls
135/5
225/5
315/8
didnt have belt so didnt feel like going super heavy

calf raises
3 sets till failure

quads are pumped as hell, definitely thinking the more narrow stance is making me stronger

cheeseburgler
12-04-2010, 08:03 PM
Friday Dec 3
Bench
warmup
185/3
205/1
215/7 PR
215/5

standing behind the head OHP
65/10
85/8
85/6

then did some back work as i'm still trying to pull my shoulders back. pretty happy with the 215/7

Saturday Dec. 4
front squat
135/5
185/1
195/6 - thought i did 5, miscounted and did 6 hah, think i could have had a few more maybe
205/5 - PR

here's a video of my front squats, critique form if you want. im really liking the Adidas Power Perfect II shoes, makes getting depth easy and helps with driving through.


http://www.youtube.com/watch?v=XKMgaafv73I

HJP
12-06-2010, 02:56 PM
Depth was good on most of the reps man! Glad to hear your liking your shoes! Keep up the good work!

cheeseburgler
12-07-2010, 10:27 PM
Depth was good on most of the reps man! Glad to hear your liking your shoes! Keep up the good work!
Thanks man!

Front Squats
warmup
185/3
195/5
195/4

I think I need to work on technique/form before moving forward, dropping faster and popping out of the hole.

Rack Pulls
135/3
225/3
315/3
405/8 PR (+5 rep PR)
455/3 PR

HJP
12-18-2010, 02:27 PM
Any more trainings in the last wee while mate?

cheeseburgler
12-27-2010, 12:33 PM
Any more trainings in the last wee while mate?
Been lifting but haven't been logging, I just forget I guess.

Some highlights have been:

Back Squat
315x1
havent been training my back squat much because of poor shoulder mobility, so I think if I trained it actually I could get it higher to more like 335 or so fairly quick. For now though I do front squats, deadlift, GHR, leg press and hack squat.

Deadlift
340x5 PR - added 15 pounds to my 5RM over last time

Bench
240x1
250x1
260x1

Had never benched > 225 before, but I had done 225x4...so I thought it was time to test my max. Was really surprised with my 260. I'm going to try and skip the 240 and 250 and go for 265 next time. :D Last time I tested my bench max was in May 2010 and I got 225. So +35 pounds in 7 months feels good. 5 pounds per month consistently.

HJP
12-29-2010, 11:22 PM
Glad to hear you have been lifting and hitting solid bench dead and squat PRs! Keep at it! The bench is very impressive!

cheeseburgler
01-03-2011, 11:26 PM
Again, failing at logging, I think I need to bookmark this page or something.

Bench
warmup
185x2
205x1
225x7 PR last 225 rep was for 3 or 4, I think they touched it on the 4th. so pretty good gains.

Incline DB
85x9
90x5

Behind Head BB Press
65x8
85x5

Really weak at those, but I think they make me stronger, so gonna keep doing em.

then did some back work to keep my shoulders even.

HJP
01-05-2011, 09:42 PM
Nice session, why do you put bar behind your head rather than infront? Just curious haha keep up the training mate, even if your not logging them all!