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legosinmyegos
01-06-2012, 05:45 PM
How do I do this... I'm 20 years old, 5'8 172 lbs, and have been powerlifting for about 3 years and training like an idiot for a little longer than that.

I write my own programming, and I have yet to compete. This log will be filled with a lot of videos of my lifting, and critique is welcome.

I figured I might as well start a log over here because there are a ton of people who live by me on this site (Long Island), and everyone seems pretty cool.

You can call me LIME for short (LegosInMyEgos)

My best lifts

Bench 375 tng 340 paused
Squat 485
Deadlift 550
Push press 290

legosinmyegos
01-06-2012, 05:46 PM
LIMEcows Week 1 Day 4

Close grip bench press
45x10
95x10
155x10
205x8
255x7 @ 7.5
255x7 @ 8
255x10 @ 9.5 <------- went crazy here, dumb idea

Speed bench with bands
135x2x3
145x2x3
145x4x3 wide grip

DB press
50x10
65x7
70x2x7

Romanian sittups
x10
10x3x10

hypers
x10
10x10
25x2x10

Oblique twisting machine kajiger
40x15
60x15

Thoughts

Pretty good day overall

legosinmyegos
01-06-2012, 05:54 PM
tHtq0qKYgIA

legosinmyegos
01-07-2012, 02:44 PM
LIMEcows Week 1 Day 5 Recovery day

Squats
95x2x10
165x8
225x5
265x5
305x2x5 @6.5 -----> damn my form feels awful. beltless sets.
135x12 <------ front squats no lockout for maximum hypertrophy

Barbell rows
135x10
165x8
185x3x5 @ 9 (super strict)

Ripptoian Shrugs

Rereading starting strength, I agree with Ripptoe in power shrugs usefulness over strict ones. The traps have to stabilize a violent pull during the deadlift, not a slow controlled concentric, so it makes more sense to me to do them explosively for enhanced stability.

185x5
225x5
275x5
325x5
375x5
425x3x5

Used 1 strap on the 425 sets. First time doing power shrugs, will add more eventually

thoughts

Form is killing me. If I cant nail it down on a day as light as this, I am going to be in trouble later on.

GazzyG
01-07-2012, 02:50 PM
I'll be checking in on your journal, Legos. Welcome to the journal section!

legosinmyegos
01-07-2012, 02:57 PM
I'll be checking in on your journal, Legos. Welcome to the journal section!

thanks bro.

chevelle2291
01-07-2012, 03:53 PM
You are strong as fuck.

subbed.

legosinmyegos
01-07-2012, 04:13 PM
You are strong as fuck.

subbed.

Haha thanks bro, I try.

legosinmyegos
01-09-2012, 03:15 PM
LIMEcows Week 1 Day 7

Squats
105x10
175x8
235x5
275x5
315x5
add belt
355x3
395x3 @ 8
315x8

RDL's
135x10
185x5
235x5
285x5
325x5
365x5
365x 20 second static hold

cable row
150x12
180x8
195x2x8

thoughts

Form still needs work. I added the static hold to make up for using straps on the RDL's. I also decided to not go over 5 reps on RDL's until I am happy with my form.

cMts0BDvbhU

GazzyG
01-09-2012, 03:20 PM
Great squatting today, nice work.

legosinmyegos
01-09-2012, 03:30 PM
Great squatting today, nice work.

thanks bro

legosinmyegos
01-09-2012, 05:24 PM
Ox3TEHJPplo

TdgKHm_lmGk

legosinmyegos
01-10-2012, 02:09 PM
LIMEcows

BW =176.5

Bench Press
45x3
45x3x10
form feels awful
105x5
165x5
225x3
265x3
300x3x3 @ 9,9,8.5
275x9 <------ completely slipped on the 10th rep and the spotter took it. Might have had it, but holy crap, my form would give you cancer if you saw it
225x10 close grip

DB press
55x8
65x7
70x2x7

Skull crushers
75x7
95x7
105x7
120x7 5lb PR <---- the highlight of an otherwise awful day

Romanian sittups
10x10
15x2x10
+ some other light core stuff

thoughts

My form felt HughLauriously awful today. No tightness, horrible unracks, and just a general lack of balance. In light of recent events, I am making a few changes to my program.

1. No back work the day before heavy bench. Back days will be moved to day 1,3,5
2. Core work is gonna lighter on day 1 and not include erector spinae work so I dont get fatigued for squats on day 3
3. flys are moved to the weakness day so I am not doing 6 things on day 1
4. I am gonna change my weakness movement to "feet on bench bench". My stability is clearly my limiting factor right now.

sex-i2F2LhY

chevelle2291
01-10-2012, 05:21 PM
strong pressing regardless. very impressive for your bodyweight.

GazzyG
01-10-2012, 05:23 PM
strong pressing regardless. very impressive for your bodyweight.

This is what I'm thinking. I'm same weight, can't weight to press like that!

legosinmyegos
01-10-2012, 07:46 PM
strong pressing regardless. very impressive for your bodyweight.

Thanks, really wasn't a good day though.


This is what I'm thinking. I'm same weight, can't weight to press like that!

haha, pun intended?

GazzyG
01-11-2012, 02:28 AM
haha, pun intended?

Nope - was half past midnight here, haha!

legosinmyegos
01-12-2012, 03:02 PM
LIMEcows Week 2 Day 3

BW = 176 I'm little

Squats
105x10
175x6
235x5
275x5
315x5
355x5
395x5 @ 8.75 , form not good

RDL's
Wanted to see if oly shoes made deadlifts easier, so first few sets were deadlifts
135x3
225x3
315x2
315x1
shoes did not make deadlifts easier, racked the bar and began RDL's
225x5
275x5
335x5
385x5
385x 20 second static hold

Strict cable row
120x12
135x12
150x10
165x2x8

Barbell curls
75x2x10
45x10
30x12
20x20

thoughts

Forever a high bar squatter :( . I have been trying forever to get that bar phucking lower, it doesn't to budge. I literally have no wrist or shoulder flexibility. Form wasn't that great overall today easier, blah, maybe tomorrow will be better.

Youtube is being dumb right now.

legosinmyegos
01-12-2012, 03:20 PM
this is the best I can do, youtube is sucking

fvczBDOAgtE

chevelle2291
01-12-2012, 03:26 PM
mirin your arch. Form looks good to me, but what do I know. :)

legosinmyegos
01-12-2012, 03:30 PM
mirin your arch. Form looks good to me, but what do I know. :)

I suppose its not backbreakingly horrible, but it certainly needs work.

If you watch at the bottom of the lift, I am way too loose. My spring out of the hole varies each set, and some sets my lower back relaxation actually swings the bar path in front of me a little.

legosinmyegos
01-13-2012, 12:29 PM
LIMEcows Week 2 Day 4

Feet on bench bench press
45x10
95x10
145x8
195x5
225x5 @ 7
240x5 @ 7.5
250x5 @ 8
250x5 @ 8.5

This just clicks. Its the perfect weakness movement for me.

Speed bench
135x3
185x3
225x8x3

Form was sloppy

Cable Flys / reverse flys
50x12 / 40x10
60x10 / 30x12
50x12 / 30x12
60x12 / 35x12

Skull crushers
95x7
115x7
125x6 + 1 muscled up

Core
Hypers 25x3x10
Romanian sittups 3x12
oblique machine 50x2x10

Core was so shot from benching that this killed

thoughts

With the exception of speed bench, good day. Very happy I found this weakness movement.

GazzyG
01-13-2012, 12:34 PM
Good session, mate, glad you found something new that works for you.

Lot of volume there - how long did that training session take you?

legosinmyegos
01-13-2012, 12:37 PM
Good session, mate, glad you found something new that works for you.

Lot of volume there - how long did that training session take you?

Thanks bro, a weakness movement is like that. Its hard to find one that fits your needs, but as soon as you find one, you know right away.

It was a lot of volume haha. Not too long, about an hour and a half + stretching.

legosinmyegos
01-13-2012, 03:10 PM
fU64fuQmSak

legosinmyegos
01-14-2012, 01:50 PM
LIMEcows Week 2 Day 5 Recovery

Squats
105x10
175x5
235x5
275x5
315x2x5

Shrugs
225x10
285x10
365x10
455x10
545x2x8

The 455 set felt the best, 545 feels a little too uncontrolled

Barbell Rows
135x10
165x10
185x10
185x10 -------> 95x20

thoughts

Same old stuff, can't get form down.

legosinmyegos
01-16-2012, 02:48 PM
LIMEcows Week 2 Day 7

Squats
105x10
175x5
225x5
275x5
320x5
365x3
405x3 @ 9
320x8
135x12 front squats

RDL's
135x10
205x8
275x8
345x5
405x5
405x 10 second static hold

thoughts

Form was alright except on the drop set of 320 on squats. Need to work on keeping my toes pointed a little more in.

Only weighing in at 176 for some reason. I have been eating enough calories that I should be in a surplus, but I am not gaining any weight at all. Probably has to do with ~5 times as many calories coming from veggies as I usually do. Gonna have to factor on thermogenesis and add 100-200 calories.

GazzyG
01-16-2012, 02:50 PM
Good work all round, mate. Can't go wrong with squats and deads :)

legosinmyegos
01-16-2012, 03:18 PM
thanks

uVGykkkJ4zs

GazzyG
01-16-2012, 03:20 PM
Rockin' a hell of a do, mate!

legosinmyegos
01-16-2012, 03:36 PM
uh.... thanks?

legosinmyegos
01-17-2012, 02:48 PM
LIMEcows Week 3 day 1

Bench press
95x10
155x5
210x5
265x3
307.5x3 @ 9
307.5x3 @ 9
307.5x3 @ 9
275x9 didnt attempt 10
225x10 close grip

btn barbell press
95x2x8
105x7
115x5

these were actually challenging, damn my rear delts are weak. I wasnt even flexible enough to go all the way down either. brb, btn press is 90 lbs lower than my regular press.

cable row
135x10
150x10
165x10

skull crushers
75x10
115x7
65x15

abs
romanian sittups x12 15x2x10
oblique machine 65x2x10 75x10

thoughts

My right arm still rotates inward and throws off my bench no matter what I do. I noticed that my elbows are far in front of my wrists at the bottom too. So many things that need work at the moment.

The only possible muscular solution I can think of is to strengthen my posterior delts, which at the blatant weak point of my upper body. There is nothing else I can imagine to be the cause of this issue. If it doesnt improve as my rear delts get stronger, Idk wtf I am going to do.

legosinmyegos
01-17-2012, 03:22 PM
9jObEGmOQP4

legosinmyegos
01-19-2012, 01:01 PM
LIMEcows Week 3 Day 3

Squats
95x10
165x5
225x5
270x5
315x5
360x5
405x5 @ 9.25 :(

RDL's
185x8
275x8
365x7
415x5

Rows
135x10
165x10
185x10
135x10

thoughts

blah

Coke
01-19-2012, 03:52 PM
Great job throughout, moving big numbers.

legosinmyegos
01-20-2012, 06:32 PM
Thanks bro






LIMEcows Week 3 Day 4

feet on bench bench
45x15
105x10
155x5
205x5
255x5 @ 8.5
255x5 @ 9
255x5 @ 8.5
255x5 @ 8.5

speed bench
135x3
185x3
225x4x3 too much shoulder pain, called it early

flys/reverse flys
60x12 / 40x10
65x10 / 45x8
45x15 / 45x8

Skull crushers
75x10
95x10
115x10

abs
hypers 25x3x10
romanians x10 5x2x10

thoughts

whatever

GazzyG
01-21-2012, 04:25 AM
Great benching, mate.

legosinmyegos
10-19-2012, 10:56 PM
Now that I am training at a gym with a lot of people on this site, I might as well start this back up.

My lifts haven't changed much since I posted last on this site... been in a rut as of lately.

Current PR's are

385 bench
475x2 squat (which I think probably puts me over 485 for a single)
555 deadlift

legosinmyegos
10-19-2012, 10:59 PM
Smolov Day tree

Front squats
295x7x3

Bench press
135x10
205x8
275x8
315x3 was le tired
225x12 cg

tricep extensions
3 sets x 12

thoughts

Front squats were very easy, bench press felt extremely weak today, probably has to do with getting over being sick and tendonitis in my right elbow right now.

With any luck... hopefully my form won't look like a doodie soon.

Feel free to critique or question anything about my training as brutally as possible, I dont respond well to sugar coating things, and I won't get offended if you put your thoughts bluntly.

gtyWlyL7uLg

legosinmyegos
10-20-2012, 02:34 PM
Why???

Another modification to the program today, I had to modify today to allow for some back squats so I dont become completely stale on them.

I am still sick , and I literally got no sleep last night. I also picked a weight that was probably too high to start with. The end result is that I decided to make today a 5x2 day + back squats. Next week will probably either be the same, or 10 sets of 1.

Front Squats
315x5x2
bar fell off my shoulders between the 2nd and 3rd set, had to redo it.

Back squats
405x2

curls
3 sets

thoughts

Lifting... is not fun