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unshift
07-19-2003, 11:12 PM
hey everyone

thought it'd be a pretty good idea to start keeping a journal of progress.

anyways here are my current stats:

18 years old
5'7"
weight - 280, body fat ~ 25-30%

squat - 300x2, 1RM unknown (325?)
deadlift - 225x6, 1RM unknown (275?)
bench - 185x2, 1RM known (200?)
clean and jerk - 135

pretty weak lifts, but that's why i'm starting the journal :)

anyhow, here are some of my goals, when i meet them who knows:

weight ~ 210lbs or body fat ~ 10%

squat: 400x1
deadlift: 350x1
bench: 250x1
clean and jerk: 185

maybe i'll post some pics tomorrow. so far i have some from when i was at school and now after about 3 months back in training, just need to find some good ones! :)

McBain
07-20-2003, 09:10 AM
hey man good luck with the training!


:spam:

p.s what sortof workouts/split are you doing?

unshift
07-20-2003, 12:22 PM
did some sort of olympic routine today, not much "routine" but good enough

basially spent an hour doing olympic lifts and some plyometrics, and i benched 205 without a spotter :)

as far as splits, i'm starting the following this week:

sunday: short olympic/plyometric workout
monday: bench/squat/DL/military press/pulldowns
tuesday: short olympic/plyometric workout
wednesday: bench/squat/DL/military press/pulldowns (or rest)
thursday: short olympic/plyometric workout
friday: bench/squat/DL/military press/pulldowns
saturday: rest
sunday: rest

unshift
07-21-2003, 07:47 PM
hmm my shoulders are messed up. guess i had terrible form on the split jerks sunday (something was wrong on one of them, but i didn't think it would do the damage that it did). anyway, today i did a hodgepodge of things:

8-10X light DLs into a power clean + split jerk
8-10X shrugs into a hang clean + push press
rotator cuff
20lb military press :)
assorted curls
some decline sit-ups

definitely taking tomorrow off cause of the shoulders, and now my legs feel a little strained too... time for some ice

unshift
07-23-2003, 08:24 PM
still icing the shoulders, gonna try to hit it hard tomorrow morning :) having some trouble with computer crap, so lifting should be some nice stress relief...

unshift
07-28-2003, 04:03 PM
ok, after not really updating at all last week, i hit the gym pretty hard today (back day)

315lb 1RM for deadlifts, i was pretty satisfied :) especially since i was doing 225lbs x 4-5 reps the past couple weeks. :strong:

wednesday is 1RM bench day, and friday 1RM squat day! can't wait

Shane
07-28-2003, 07:46 PM
:spam: I hope your shoulder gets better soon man.

unshift
07-30-2003, 06:36 PM
Bench press:
135x8
155x6
185x4
205x1
225x1 ** MISS **
140x8 DB

i really wanted to get that 225 :(

Skull Crushers / Close grip superset:
60x8
60x8
70x8

Military press:
95x8
95x8
95x8

Shoulder Press (DB):
40x8
40x8

Lateral Raise:
30x8
30x8
30x8

in other news, i think i found the perfect warmup strategy. i did it monday and then again today and it seems pretty good (2 mins tredmill, followed up with unweighted squats, military press, DL, and then a triple of low-weight hang cleans)

max squat is friday :cool:

unshift
07-31-2003, 09:11 PM
Max squat combined with leg day tomorrow... VERY excited! :)

unshift
08-01-2003, 06:32 AM
bah, woke up late today so i can't hit the gym. i'll squat tomorrow :(

unshift
08-02-2003, 08:31 AM
315x1 squat: accomplished

although, it did take 2 tries....

since i squat from the squat rack and not the power rack (so i squat freely out on the floor, not in a cage), i probably most the most noise today the gym will ever see. i loaded up 315, squatted down... pushed up.... kept pushing.... pushed more... nothing! i had to roll the weight off of my back and then CRASH! the curl jockeys gave me the worst look ever for interrupting their set of 40 reps. that being done, i loaded it up again, and got it pretty easily (i think it's cause i changed songs :))

so anyway, how much weight can one of those reebok step things hold? (i think) i was doing box squats on them (what the hell is a box squat anyway -- the thing where you step up with one leg, bring the other one up, then step down, and change legs?) with 225 on my back... so 225 + 280 = 505lbs. i noticed that it sagged pretty good while i was on it though. maybe i can break it before i go back to school

Dedicated
08-02-2003, 02:17 PM
Keep it up, sounds like your doing awesome, you lift more than me! What's your diet look like? That's gotta be really important I'd think, especially if your trying to burn away that body fat. I'm trying to do the same thing you are except I have less to lose, I'm alot smaller. Goodluck!:cool:

unshift
08-02-2003, 02:36 PM
the diet is a catastrophie right now, but i'm working on it :)

roughly 2500 cals/day, basic 40/20/40 split probably... maybe i'll add some cardio too

Hercule
08-02-2003, 02:49 PM
What you did is not a box squat. That was a step up, which is a good exercise, but not a box squat. A box squat is where you get a box that is about 12-15" high, squat back onto it as far as you can, pause on the box for a split second, push out on the edge of your shoes, and arch your chest as hard as you can off the box. Read the articles at: www.elitefts.com They have many excellent articles describing how to do a box squat. Lookin good bro.

unshift
08-02-2003, 04:51 PM
why can't exrx have an animation of it :\

unshift
08-04-2003, 09:27 AM
Lat Pulldown
8x150lbs
6x180lbs
3x200lbs

BB Rows
3x 8x60lbs

Deadlift
10x45lbs
8x135lbs
8x185lbs
6x225lbs
4x275lbs
1x305lbs
1x315lbs
1x325lbs NEW PR!

it was great watching the idiot behind me pretending to get huge by doing ****ty curls and checking himself out in the mirror as i stepped in front of him and did some real lifting

Lower Back Extension
3x 8xBW

Curls
2x 8x35lbs
1x 5x40lbs

Reverse Curls
1x40lbs
1x50lbs
1x60lbs

John0101
08-04-2003, 07:11 PM
Good job dude, awesome improvement on your lifts.

Nice to see another person from Boston too. :hello:

unshift
08-05-2003, 07:27 AM
i live in boston for 8 months of the year (i go to BU), and waltham for the other 4... what about you?

John0101
08-05-2003, 07:31 PM
I'm from Brookline, I use to hang out around BU a lot during high school since brookline is so damn close. HOTEST GIRLS GOES TO BU! But I got to school @ Umass Amherst.

unshift
08-05-2003, 07:36 PM
yes, there are gorgeous girls at BU :)


........... too bad they dont seem to give a **** about me though :cool:

unshift
08-06-2003, 11:43 AM
Flat Bench
8x135
8x155
5x185

Incline Bench
1x95
2x 8x135

Close Grip Bench
3x 8x135

Skull Crushers
3x 8x60

DB Shoulder Press
3x 6x40

Lateral Raise
3x 8x25

Rotator Cuff
3x 8x5

overall a pretty crappy workout today, didn't get much sleep last night and wasn't as focused as i should have been. friday's legs though, we'll see what happens then

unshift
08-08-2003, 03:54 PM
Squats:
8x135
6x225
2x 4x275

Sumo squats:
8x135
8x225

Sumo deads:
5x135

Box squats:
8x135
8x225
8x275

SLDL:
8x135
8x185

Snatches:
2x 3x100

Pull-through:
8x50
8x100
8x150
8x170
(was my first time doing them, so i didn't know what weight to use... and the cable maxes out at 190lbs, this will be a problem soon)

Snatches:
2x 3x100
(there's nothing to do GHR's in my gym, so i figured more snatches couldn't hurt)

unshift
08-11-2003, 05:27 PM
Snatch
2x 3x100

Bench Press
8x135
6x155
4x165
3x185
1x205
1x215
1x225 ** 15LB PR **

i really wanted 225 for a long time, i was VERY happy to get it :cool:

Incline Bench
6x155
4x165

JM Press
2x 5x135

Close grip bench
2x 5x135

Skull Crushers
5x70
5x80

Military press
3x45lbs ** INJURED **

as i was warming up for the military presses, there was a huge crack/crunch/pop in my left shoulderblade, so i had to call it quits early. it doesn't feel too serious so i hope it heals very, very quickly, but for some reason i doubt it. this sucks

ah well, at least i hit 225 on the bench today.