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robertjr93
07-08-2012, 07:18 PM
Hey all I'm Robert Jefferson everybody calls me jeffy. I'm 18 and compete in singly ply gear for the most part. I train based on westside. I recently did a meet and did fairly good. I competed in the 242's. I wanna get back down to the 220's
Squat- 575
Bench-450
Deadlift-525

My Goals:
Squat 650
Bench 500
Deadlift 600
Lose 30Lb
Pretty simple just hoping everybody can help me out on some tips for my diet and everything else I'm always willing to learn and try something. My days will be
Monday DE/Lower
Tuesday DE/Upper
Wednesday ME/Lower
Thursday ME/Upper
Friday-Sunday = random days for me.

robertjr93
07-09-2012, 08:24 PM
7/9/11 DE/Lower Straight weight to low box about 1 in below parallel
Stretch and rolled
135x5
225x5
275x2
315x5x2
365x1
385x1
405x1
Speed Pulls
315x6x1
Rolled on a ball
4x6 Leg Press 4 plates each side
4x8 Abduction &Adduction
3x8 Reverse Curls
3x8 Abs
Stretch

robertjr93
07-10-2012, 07:42 PM
7/10/12 DE/Upper Straight Weight
Today was an okay day Just very long
135x5
185x3
225x9x3

4x8 Pec Deck
4x8 Lat Pulldown
4x8 Shoulders
4x8 Face Pulls
4x8 Tate Press
2x Abs

Wasnt the best day but I got it in

robertjr93
07-15-2012, 06:47 PM
7/11/12 Max Effort Lower
Bar weight squats
135x3
225x3
315x3 Belt added
365x3
390x1
415x1
440x1 felt good!

3x8 upper back
3x8 lats
3x8 90% back raise
3x8 Hamstrings
3x8 calves
2x abs
I used this day as a test pretty much see where my squat is.

robertjr93
07-15-2012, 06:49 PM
Saturday 7/14/12 Random bench day
bar weight
135x5
225x4
245x2
275x3
315x2
405x1 3board katana
455x1 2board
I stopped there didnt feel comfortable or safe in that shirt with only 1 extra guy.