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Detard
11-21-2006, 03:08 PM
Hey guys.

i guess its finally time for me to start a journal on here. Ive been tracking my progress outside of WBB(in a notebook) and have made amazing progress so far.

i started out as a 130lb stick who could only bench 95, squat 115 and deadlift 115 at age 15.

i'm currently 16, and my maxes are bench: 205, squat: 225, deadlift: 245, and weighing in at 155@~12-14%BF (i think).

My goal is to bench 255, squat 315 and deadlift 345, and weigh 165-170@~11%.

I am training for snowboarding and Mixed Martial Arts, mainly Muay Thai though. I've been snowboarding for 10 years, and training in Muay thai/BJJ for about 7 months. I'm hoping to have my first fight before my birthday(april) of next year.

I used to lift 3-4 days per week on a 4 day split. Currently i am only lifting 2-3 days per week until i get my weight room put in at my new house (christmas time. I'm getting a power rack, 300lb oly set, freestanding flat bench, rubber flooring, mirror, mats, and all that good stuff. no im not spoiled. im paying for most of it and my whole family plans on using it.) I'm on a Upper/lower split until then.

my current workout is:
Day 1. Upper
flat bench 3x5
Bent over rows 3x5
DB shoulder press 3x8
Pullups(various grips) 3x8
Push Press 3x5

Day 2. Lower
Squat 3x8
Deadlift 3x8
Calf Raises 3x5
Goodmornings 3x8
Lunges 3x12

I'm trying to get in about 3100 cals per day and about 130g of protein per day.

Here we go.

Detard
11-21-2006, 03:13 PM
i figure i might aswell post my workout from yesterday.

upper

Flat bench = 155x8 165x8 165x8 (didnt stick to my rep scheme)
BB rows = 115x8 115x8 115x8
shoulder press = 50'sx8 50'sx8 50'sx8
pullups = BWx8 BWx7 BWx7
Pushpress = didnt do. stupid grade 10's crowding the weight room :bash:
Dips = bw+35x6 bw+35x6 bw+35x6

it turns out that both grade 10 gym classes were in the weight room at the same time as my weightlifting class. 30 kids standing around watching one kid bench on the smith machine while 15 watch another kid doing abs and another 15 "haning out" by the power rack. :bang: :bang: :bang:

and today. rest day.

im at about 2000 cals so far with aobut 60g of protein. dinner + hockey game + home made weight gainer shake + nightime snack = 3100+ cals with about 100 g of protein.

Stumprrp
11-21-2006, 03:21 PM
excellent split and great progress so far!!

Detard
11-21-2006, 03:33 PM
thanks stump. gotta love those newbie gains!

Detard
11-21-2006, 06:26 PM
Well i just got back from hockey. we lost 5-2. i got a roughing penalty for hitting one of my buddies. my cardio is not where it should be. I pulled my groin aswell so it might hinder my lower body workout tomrow but i'll muscle through.

Bob
11-21-2006, 06:43 PM
Welcome to journal land Detard...
And great progess so far.. keep up the heavy lifting and eating.. and you will easily achieve your goals..

Good workout too.. especially when you add the hockey as cardio..

Detard
11-21-2006, 07:49 PM
thanks bear! i hope your right.

teaturtle
11-21-2006, 11:33 PM
hey we have close birthdays! mine is onapril 21st :)

Detard
11-22-2006, 06:10 AM
ahh. im april 17th

krboyd7
11-22-2006, 06:22 AM
Looking good so far detard. One piece of advice (up the protein). Make sure you still consume lots on rest days too.Muscle growth and repair can still occur 48-72 hrs after a workout.

Detard
11-22-2006, 07:22 AM
hey. thanks for the advice. my biggest problem is getting myself to eat enough. im always hungry but i just dont like making food.

WBBIRL
11-22-2006, 07:28 AM
You gotta eat bro, if you want it bad enough you'll find a way. Im quite the opposite, I can eat like theres no tomorrow and I purposely try to avoid having foods around that are easily/quickly consumed.

Ofcourse at 15 I think my bodyweight was in the 260 pound rage with my lifts being higher then your goals. Ofcourse alot of that can be attributed to being almost 100 pounds heavier then you are, so EAT LIKE YOU MEAN IT!!!!!

In all seriousness, the extra LBM will be invaluable towards meeting your goals.

Detard
11-22-2006, 02:09 PM
todays workout was pretty good. i had abit of trouble with my groin pull but it wasnt too bad.

Lower
Squats=
155x5
185x5
185x5
(box squats for a change)

Deadlift=
185x5
185x5
185x5
(didnt feel that heavy)

Goodmornings=
115x5
115x5
115x5
(lower back wasnt feeling that strong today)

Lunges=
90x12
90x12
90x12
(problems with groin pull)

calf raises=
185x10
185x10
185x10
(had to pretty much do them with 20 seconds rest between sets cuz the bell rang)

all in all, pretty good. those lunges really killed me though.

IRL- yeah i konw i gotta eat up. thats what i plan on doing now. its the protein that i dont get enough of.

Can'tstopnow
11-22-2006, 03:21 PM
Nice lifts. You are a step ahead getting started as intense as you are at your age, keep lifting heavy!

Detard
11-22-2006, 06:42 PM
thanks for the motivation CSN!

well i jsut got back from Muay thai where we did 10 mins of skipping and worked on knees, defence to kicks and counters. pretty good training sessoin. my training partner slipped up while hitting pads and i took a knee to the face which brought me back to the reality that im not invincible.

right now im just scarfing down a big mac meal which tastes REALLY GOOD.

Detard
11-23-2006, 12:50 PM
im pretty excited right now. im heading out to go pickup a freestanding incline bench for 40 bucks which will be a nice addition to my home gym. i'm also going to pickup my power rack soon and to check out some pickup trucks with my dad. sweet!

Detard
11-24-2006, 01:17 PM
Upper
BB bench
185x3
175x5
155x7

Bent over rows
115x8
135x5
135x5

DB shoulder press
50'sx5
50'sx5
45'sx5

Pullups(various grips)
BWx8
BWx8
BWx7

Dips
BW+35x6
BW+35x6
BW+35x6

BB curls
70x8
70x8
70x8

all around a pretty good workout. again the grade 10's were benching on the smith machine and doing abs, but at least i helped to teach one of them how to do push press, bent over rows, and dumbell rows.

my bench wasnt feeling that great today. every weight felt really heavy. same goes for my dumbell shoulder press. i decided to throw in some dips because my tri's werent that tired and some bb curls just for fun at the end. Still looking forward to my power rack which i should have by the weekend.

Detard
11-28-2006, 01:58 PM
lower
squat
185x5
185x5
185x5
(pretty easy, not too much trouble with it)

deadlift
225x8
225x5
225x4
(my back gave out before my legs, need to do more back work)

lunges
90x12
90x12
90x8

good mornings
115x5
didnt complete other sets

didnt have time for calf raises

bah. i hate not having enough time to finish my workout. my thighs were pretty sore tired fomr the lunges and squats.

Detard
11-28-2006, 05:29 PM
just had hockey. we lost 6-2. my back is really sore right now. my lower back that is. i had the same sorta feeling about 2 weeks ago. i hope it goes away cuz its kinda annoying

Detard
11-29-2006, 07:50 AM
wow im REALLY stiff today. my lower back KILLSS!!!!!! it feels like its the muscles that run vertical, parrallel with my spine. im gonan ice it after school. whats better. ice or heat for muscles?

Detard
11-29-2006, 08:19 PM
diet today
bowl of vector cereal with 2 cups whole milk - double portion
3 sandwiches for lunch + bannana, cheese string, 2 juice boxes + other goodies
pasta with meatballs - double portion
massive hamburger + medium coke

so far i'd say im somewhere around 2500 cals or so with probly 80g protein

Chubrock
11-29-2006, 08:22 PM
Strong GMs man. Are you training for strength or what?

Detard
11-30-2006, 06:24 AM
thanks. yeah im training for strength. trying to slowly bulk to 165 by april then maintain for a while.

Detard
11-30-2006, 11:45 AM
had to cut my workout REALLY short today. it was a half day at school so i only had about 30 minutes to lift.

upper

bb bench
135x5
155x5
155x5

really easy, almost no strain :strong:

DB bench
60x5
60x5
55x5

and that was all. owell. pretty soon i'll be able to get my real workouts pumping.

Can'tstopnow
11-30-2006, 04:16 PM
That Muay Thai looks to be it, I train BJJ as much as I can. I need to look for a Muay Thai school. Nice deads, I see em comming up in wt, good work.

Detard
11-30-2006, 10:46 PM
thanks man. yeah i was fortunate enough to have an amazing school about 20 minutes from me.

KevinStarke
11-30-2006, 10:50 PM
Sometimes less is more man, benching looks good to me.

Detard
12-01-2006, 07:50 AM
thanks kevin!

Detard
12-04-2006, 07:05 PM
upper
bench
135x5
155x5
155x5

BB rows
135x5
135x5
115x5

incline bench (had to clean the weight up then lay back onto the bench)
115x5
115x5
115x5

pullups
widegrip
bwx8
semiwide
bwx8
close
bwx6

didnt follow my routine for some reason. my chest felt REALLY weak today. BW=152

Stumprrp
12-04-2006, 07:34 PM
quality upper body workout detard, chest and back in 1 session is hardcore.

Detard
12-04-2006, 09:45 PM
thanks dude. yeah my workout isnt exactly what i want it to be right now (upper/lower split) but i gotta make due right.

Detard
12-06-2006, 05:58 PM
lower
squat
185x5
185x4
185x5

deadlift
185x5
185x5
185x5

lunges
110x10

goodmornings
115x5
115x4
115x4

calf raises
245x10
245x8
245x8
(working on my grip strength with this too.)

overall good workout. im always the last person in the weight room at school :p . i'm thinking about splitting up my upper body workout into back and chest again. cuz i just got a bench+barbell set+easy curl bar+a bunch of ****ty dumbells. although i cant do dips until i get my rack.

my workout would be:
chest+tris// flat bench, cg bench, incline bench, skulls, and i could do some lightweight/highrep flyes cuz the dumbells arent that heavy.

back+bis// barbell rows, 1 arm bentover barbell row, pullups, t-bar rows(mabye if i rig something up), and then some bicep curls if i feel like it.

would that be alright for a while?

Chubrock
12-06-2006, 06:23 PM
Strong benching and good mornings man. Nice job.

Detard
12-06-2006, 07:11 PM
thanks chub!

Stumprrp
12-06-2006, 07:50 PM
Solid setup!

Detard
12-06-2006, 10:12 PM
Solid setup!

thanks stump. were you referring to my new back/chest split??

Detard
12-07-2006, 04:15 PM
chest+tris
bench
155x5
155x5
155x3
135x8

cg bench
115x8
115x10
135x5

flyes
30x8
30x8
30x12
these are the heaviest i can go with my ****ty dumbells)

incline bench
115x5
waaay to sketchy. the incline bench i was using was attached to a treadmill and is a piece of ****

dips
bwx5
bwx5
the bars were really far apart, hurt my shoulder abit

skulls
75x8
75x5
75x5

pretty good workout. got to use my bench for the first time which was sweet.

Bob
12-07-2006, 05:14 PM
How do you attach an Incline bench to a threadmill??

Awesome workout anyway Detard!!

Detard
12-07-2006, 06:01 PM
heh. the treadmill has an "up" state and a "down". when its up, the bench folds out from underneith, and when its down the bench folds into the bottom of it so you can run on it. i donno, its pretty scary cuz the aluminum is really thin.

thanks :D

Detard
12-07-2006, 06:13 PM
oh i forgot to add in yesterdays muay thai training.

conditioning day.

start off with 100 kicks
then straight knees for 2 minutes, high intensity
then some thigh conditioning.
worked on thai count 1 and 2 and reverse thai count 1/2
pushups along with japanese jump squats between rounds. no rest.

MasterOfPuppets
12-07-2006, 06:36 PM
good workouts man. muy thai sounds intense. :D

MOP

Stumprrp
12-07-2006, 07:14 PM
AH CONDITIONING!!!

:D nice way to get the heart pumping detard, god i need to start conditioning.

Detard
12-07-2006, 08:28 PM
mop- yeah it gets pretty intense sometimes. its great though. its nice to get a reality check when someone kicks your ass

stump- hahaha yeah i know what you mean. after the summer i was like. oh god how did i get so lazy hahaha. i thought i read somewhere on here that your doing MT aswell? or boxing or jiu jitsu or something?

Detard
12-12-2006, 01:47 PM
tried out my new chest routine today.

chest
flat bench:
135x5
155x5
155x5
165x5
175x3
155x6
135x5
(saw stump doing high volume so idecided to try it out to get past my plateau)

close grip bench:
135x5
145x5
135x6

incline bench DB:
50x5
50x5
50x6

dips:
bw+35x5
bw+35x7
bw+35x4

db flyes:
35x8
35x8
35x6

skulls:
75x8
75x6
75x5

AWESOME workout today! everything felt really good! i had a bit of wrist troubles on close grip (broken wrist + ligament damage before march break). i find that my tri's are stronger in comparison to my chest which is alright i guess. just something i need to work on.

my body weight is 152.4 today

Stumprrp
12-12-2006, 01:55 PM
nice work Detard

Detard
12-12-2006, 03:25 PM
thanks stump

Detard
12-14-2006, 03:07 PM
shoulders + traps

seated db press:
50x5
55x6
50x8

pushpress:
95x5
(decided to switch to strict seated bb press)

seated BB press:
95x6
95x6
95x5
(i feel like such a pussy when i work my shoulders cuz my numbers suck)

front db raises:
20x8
20x8
20x8
(each arm)

reverse flies (or whatever the name is)
20x8
20x8
20x8

my shoulders were completely dead at the end of my workout. i havent worked my shoulders in over a week and 1/2. their definitly my most lagging muscles.

possibly gonna do a back workout tonight cuz i wont be in the gym till monday and i cant do my lower workout at my house.

Detard
12-17-2006, 10:42 AM
chest
bb bench
155x8
155x8
155x6

cg bench
135x8
135x6
135x6

flyes
~30x8
~30x14
~30x14

skulls
75x8
95x7
95x6
75x8

super wide grip bench
135x8

dips
bwx10

good workout. my skulls skyrocketed today! i used to struggle for 8 with 75 but decided to hit 95 because ive been stuck with 75 for like 2 months. still looking for a decent priced power rack. need to get it by christmas. gonna go do some framing/electrical work with my dad in a bit. body weight: 150.8lbs with only a bowl of cereal in me.

Detard
12-17-2006, 04:25 PM
Back

bb rows
135x6
135x8
155x8
155x5
185x2 PR!!!!
probly coulda done more if i didnt do so many reps leading up to it!

t-bar rows
2ppsx8
2pps+10x6
2pps+25x8
2pps+35x5
(not sure how much the bar would weigh in this case. *need to make t-bar handle* all i was doing was jamming the bar into a corner and loading up one side with weights and just rowwing it with no handle.)

bb curl
75x8
95x5
95x4
75x8

hammer curls
~30lbsx14
~30lbsx22
~30lbsx14

did a quick back/bi's workout even though i did chest+tris earlier today. tommorow is lower. im stoked to have set a new pr on bent over rows!! since i started doing them my numbers have skyrocketed(only startted bb rowing about a month ago). this was also my first time doing *make-shift* t bar rows, i know i coulda done more but it felt akward cuz i didnt have a correct handle.

Detard
12-17-2006, 04:31 PM
oh im also thinking about creatine. i was in gnc about to buy it but i decided against it. not sure why but i did. i am bulking through the winter and im wondering if this will help me get really strong through my bulk. thoughts?

WBBIRL
12-17-2006, 04:36 PM
Nice PR bro!

The creatine will not be the difference maker, it might not hurt but there are those who don't respond to creatine supplementation (I believe I'm one of those people). If you do decided to buy creatine, don't buy from GNC... they rip you off on almost everything they sell. They charged me more for 5lbs of ON whey then it would have cost for 10 pounds of it online.

Detard
12-17-2006, 04:44 PM
thanks IRL. yeah i figure the creatine might not help that much, it will just make me *look* bigger. gotta eat to get strong right. i have a gold card from gnc and i just bought the same whey as you. i think im gonna go to at large next time.

Stumprrp
12-17-2006, 06:08 PM
strong rows dude

Detard
12-17-2006, 06:58 PM
thanks rob!

WBBIRL
12-17-2006, 09:27 PM
I'm anticipating trying nitrean myself, I wanna try ETS and their creatine 500 out also.. well see.

Gotta eat and gotta LIFT BIG to get strong lol.

Detard
12-18-2006, 12:35 PM
225 squat challenge
45x8
95x8
135x5
185x3
225x4
225x7

one of the hooks popped out of the power rack in my first attempt so i decided to get someone to put it back in and re rack it. gave myself about 5 mins of rest then i tried again and got 7. i was shooting for 6 but i muscled out one last rep.

my legs seized up right after and i decided it was not a good idea to do any more leg work. so i did some grip training

grip work
2 plate pinchx1min L/R
3 plate pinchx10secs L/R
3 plate pinchx7secs L / 10secs R

static dumbell hold
60xtoo long
70x1min
70x45 secs

really happy i did better than i expected on my squats. next thing to do is test my new deadlift max. shooting for 275ish

Detard
12-22-2006, 01:10 PM
Deadlift session

135x8
155x8
205x5
255x3 PR
275x1 PR
275x1 PR
205x10
135x10 SLDL

i have been shooting for 275 for the past few weeks. i havent deadlifted in over 2 weeks so i know i could have done more, (plus my OLY weights at home only go to 275 right now). i felt like doing it again after i got it the first time becuase i wanted to make sure i locked it out. c'mon christmas!!! send some weights or money (to buy weights) my way!

later on today im going to do a chest workout. my next goals are 255+ squat max, 205 BB row max. weeeeeeeeeee soo happy!

EDIT: just got over a 5 day cold aswell. didnt workout during those days due to no coordination. i went to muay thai and tried to spar but got my ass handed to me becuase i felt so weak. oh, also shooting for 800 big 3 total!

Stumprrp
12-22-2006, 01:24 PM
WOOT PR nice job

Detard
12-22-2006, 01:31 PM
thanks ya sir!

Bob
12-22-2006, 03:14 PM
Way to go Detard!!!
I think you learned the same lesson I did just a couple of weeks ago..
Rest does a back good!! I took all the PL competitors advice and didn't DL for 8 days (although most said take 11 days) before my PL contest. And I broke my PR by >30lbs...

Keeping working it heavy.. and then when you want the next PR, take some rest!!

stevec087
12-22-2006, 03:28 PM
Dude sick rowing and benching, especially rowing though. I wish I could row that much.

Did you find that weightlifting helped you in snowboarding at all? I just went for the first time this season and my quads still burned really bad afterwards regardless of all the squatting and running I had been doing.

Detard
12-22-2006, 03:28 PM
thanks bear! and thanks for the advice. i cant wait to hit 3 plates

Detard
12-23-2006, 12:45 PM
Dude sick rowing and benching, especially rowing though. I wish I could row that much.

Did you find that weightlifting helped you in snowboarding at all? I just went for the first time this season and my quads still burned really bad afterwards regardless of all the squatting and running I had been doing.

thanks for the props dude. yeah i think it has helped my snowboarding alot. especially hitting jumps bigger than 40 feet. once the jumps start getting bigger i find it alot harder to spin and land and stay on my feet. but my first time out this year, just waiting to drop in made my thighs burn like crazy.

Detard
12-23-2006, 02:03 PM
chest+tris

flat bench
185x7 with help from spot
155x5
155x5/135x5 superset
135x8
didnt count 185 as that much cuz spotter helped me

cg bench
135x8
135x5
135x5

flyes
~30x8
~30x10
~30x8

skulls
75x8
75x8
75x8

very short workout. about 40 mins or so. my chest felt really weak. i only got help on that 185 set. i havent done any chest work in about 2 weeks. gonna start with a scheduled split again soon. right now im just doing whatever i feel like that day. because of my limited equipment i can only do so much. in about a week-1/2 i'll have more room and i can start doing front squats, hack squats etc.

Stumprrp
12-23-2006, 05:54 PM
185 x 7 is supurb @ 150

Detard
12-23-2006, 10:49 PM
thanks stump. i dont want to count it though becuase i had help from my spot. owell, at least i moved it a few times:p

Stumprrp
12-24-2006, 07:16 AM
haha its all good some assisted reps dont hurt

Detard
12-25-2006, 09:35 AM
weeeeee just opened my presents :D. i got a really nice sweater, collared shirt, toronto maple leafs shirt, leather gloves, socks, a few mags(maximum fitness and a entrepreneur mag), 50$, and some small stuff... and me and my dad got gift certificates to do whatever extreme sport we want!!!!!! eg. skydiving, bungie jumping, stock car driving, scuba diving, dirtbiking...etc... now we just gotta decide what we want to do! ahhh so excited

Detard
12-26-2006, 06:03 PM
bulking over the holidays is so easy!!! i love it!!! my body weight is up to 158. the highest ive ever been at. scored a nice amount of cash, plus i get to go down to buffalo (dicks sporting goods) to get a power rack soon!

Detard
12-28-2006, 07:38 PM
chest + tris

bb bench
75x30
135x10
155x5
155x5
155x5

cg bench

135x5
135x5
135x5

flyes+skulls (superset, no rest)
30lbx10x 3 sets
75x8x 3 sets

abs

elevated legs
35lb plate on headx8
25lb plate on headx12x3sets

completed everything in 30 mins. pretty quick

Detard
12-29-2006, 01:27 PM
just went to dotmar and fitness depot today. i picked up a v bar handle(for t-bar rows) for 20 bucks from dotmar plus some chalk, and i went to fitness depot and they had plates for sale for $.38 per pound so i picked up two 45lb plates and four 5lbders. i have 385lbs now in weights + a 15lb ez curl bar which should last me for a while. i couldnt believe how cheap the oly plates were!!!

today is back day so i'll post up later on.

Stumprrp
12-29-2006, 01:32 PM
nice benching and pickups detard

Detard
12-29-2006, 01:39 PM
thanks rob!

MasterOfPuppets
12-29-2006, 01:57 PM
Nice job getting your bw up. Benching looks nice too.

MOP

Detard
12-29-2006, 01:58 PM
thanks mop. i forgot to say. i also got about 1 cm away from closing a number 2 coc gripper with my right hand, and about 2 cm with my left.

MasterOfPuppets
12-29-2006, 02:48 PM
thanks mop. i forgot to say. i also got about 1 cm away from closing a number 2 coc gripper with my right hand, and about 2 cm with my left.

That's excellent. I hear those things are hard to close.

Do you have "scheduled" grip training sessions, or do you just kinda do them whenever you feel like it?

MOP

Detard
12-29-2006, 05:03 PM
i had never tried them before. when i was at dotmar they had a bunch so i tried a couple. i got the trainer, no.1 and almost no.2. i was nowhere close to number 3.

back+bi's

t-bar rows

90x8
135x5
180x5
180x5
135x10

bb rows

135x5
155x6
155x6
155x5
135x8

bb curl (super setted with hammers)
85x5
85x5
85x5

hammer curls
~30lbsx18
~30lbsx18
~30lbsx16

i felt REALLY tired today. i had a bunch of wings with super hot sauce that gave me the ring of fire this morning and my stomach felt pretty bad the whole day. still a fun workout though.

Stumprrp
12-29-2006, 05:12 PM
nice work heavy Tbars are a brutal exersizes i find even when i load up 7 plates and english em a bit i still get fried in the lats

Detard
12-29-2006, 05:28 PM
yeah im nowhere near 7 plates, but i find myself trying to power through with 3-4 plates.

Detard
12-30-2006, 10:11 PM
weeee i just bought a power rack. i got http://www.bodysolid.com/Item.aspx?ItemID=489&ItemLabel=GPR378%3a+Body-Solid+Power+Rack this one for $375 CAD used(looks brand new) and the guy decided to throw in a 7 foot olympic bar that was abit bent(an amazing deal). i'll post some pics once i get my whole space setup.

MasterOfPuppets
12-31-2006, 08:17 AM
Sweet dude. idk about that bent bar though lol.

MOP

Detard
12-31-2006, 09:14 AM
mop- lol ya the bar is abit sketchy but i figure i can use it for squats? no? it only has a slight bend in it, you can barely see it.

-------------------------------------------------------------------------

So for the past 3 months i was doing the same thing as stump. Just doing whatever body part i felt like when i was at the gym. My gains are definitly not as good as when i was on a scheduled routine. mabye thats because i'm hitting a plateau or mabye becasue im out of my newbie gains period.

my old split was this:

monday= back/bi's tuesday=legs/shoulders wednesday=off thursday=off friday=chest/tri's saturday=off sunday=off

i am looking to get on a 3 or 4 day split. ive used a modified bgb and am not a big fan of wbb1. i really just need help with the weekly layout. i know what exercises to put in...etc.

any help? ive been lifting for about a year and 3 months so im looking for something a little more intermediate-advanced. mabye something like a westside routine or something?? what do you guys suggest?

MasterOfPuppets
12-31-2006, 10:12 AM
There are seriously a LOT of possibilities. Is your main goal to bodybuild or train for strength?

MOP

Detard
12-31-2006, 10:15 AM
my main goal is strength for the next few months, then when summer comes around i'll re-evaluate and see where im at.

MasterOfPuppets
12-31-2006, 10:36 AM
yeah for strength I'd venture to say westside or 5x5 maybe. I tried Korte's 3x3 for a while (4 weeks out of 8) and in that short amount of time, I gained some significant strength. The problem was it got boring. Just start lookin around lol.

MOP

Detard
12-31-2006, 10:51 AM
cool, thanks. i'll take a look into westside. i looked at bill starrs 5x5 aswell.

Detard
12-31-2006, 12:12 PM
Deadlift session

135x5 warmup
135x5 warmup

225x5
225x5
225x5
225x5
245x5

i tried to film it to see my form but the the lighting is really ****ty so you cant really see anything. good session though. my back is already tight.

Detard
01-02-2007, 11:13 AM
Chest + Tri's

Flat BB Bench

45x20 warmup
95x15 warmup
135x5
155x5
155x5
165x5
165x5

cg bench

135x5
135x5
145x5
145x5
145x5

DB Flyes (supersetted with skulls)

~30lbsx8
~30lbsx8
~30lbsx8

Skulls

95x4
75x8
85x8

GREAT workout! i upped my working sets by 10 on everything which felt good! Ever since ive started working out by myself with no spot to save me i've been pushing harder and making better gains. that 95lb set of skulls was killer. who knew that 10 lbs more could be so hard?!!

Detard
01-02-2007, 07:29 PM
most cardio ive ever done just now. we only had 6 guys show up for our game tonight. i played the whole second period and like 12 minutes of the first and third. not good for my bulk hahaha

Detard
01-03-2007, 02:14 PM
Back + Bi's

BB rows

135x5
135x5
145x5
145x5
145x5

T-Bar rows

135x5
180x5
180x5
180x5
180x5

BB curls (super setted with hammers)

85x8
85x8
85x8

Hammer Curls

30x8
30x8
30x8

Pretty good workout today. i was really pulling hard for those t-bar rows. i cant wait to start adding in pullups again. they just rip apart my lats, whereas t bars and bb rows dont as much. I am going to be getting some steel piping soon so i can make thick handle dumbells. anyone know what a good length for a dumbell handle would be? and what the actual diameter of a oly bar(at the plates) is?

Detard
01-04-2007, 08:33 PM
Legs

Deadlift

135x8
135x8
225x5
225x5
225x5
(every rep came up really easy)

Squat

135x5
135x5
135x5
135x5
135x5
(tried to go ATG, very easy)

Calf Raises

225x8
225x8

Due to my sketchy setup (squatting off bench uprights) i cant go heavy on squats yet(at home). The deadlifts were super easy. Ive been thinking i would like to enter a power lifting comp in a little while(summer time probly) once my lifts are decent. i would really like to hit a 315 deadlift, 225 bench, and 275 squat by the summer time.

Detard
01-05-2007, 11:49 AM
Shoulders

1 arm DB press

50x5
50x5
50x5

Seated BB press (strict)

95x5
95x5
105x5
105x5
105x4

Shrugs

225x8
135x5

rear delt raises

25x5
25x5
25x5

Not a good workout at all. my shoulders were hurting alot so i stopped early. my shoulder workout is supposed to be this:

DB press
BB press
shrugs
power cleans
rear delt raises
front raises

i tried my thick handle dumbells for the first time today and WOW are they hard to grip with bigger weights. when i put 90lbs onto it i felt my forearms on fire. im excited to try bent over rows with them.

MasterOfPuppets
01-05-2007, 01:15 PM
One thing I notice is that you say you're training for a PLing competition, yet you set your training up in body parts. A powelifter usually trains movements. Like a day for bench + assistance, a day for DL and assistance, a day for squat + assistance. Just thought I'd say that in case you didn't know. :D Thick bar work is gonna make your grip strong as hell haha, nice workouts lately.

MOP

Detard
01-05-2007, 02:16 PM
hey thanks. yeah im not training stictly for power lifting comps. ive just been thinking lately that it might be kinda cool to enter one just to see how i fare against other kids. i never knew that about power lifters! thanks for the info!

Detard
01-06-2007, 12:37 PM
Chest + Tri's

BB bench
135x5
145x5
155x5
165x5
165x5

CG bench
135x5
145x5
145x5

Flyes
30x8
30x8
30x8

Skulls
85x8
85x7
85x6

great workout today. everything felt good except for the skull crushers which were weird today. they felt REALLY light for the first 3-4 reps, then after that it just got harder and harder, really fast.

stevec087
01-06-2007, 06:13 PM
solid benching homie

are you gonna start bill starrs 5x5 or stick with what you have?

Stumprrp
01-06-2007, 06:16 PM
havent got in here but every session looks very good.

Detard
01-06-2007, 10:27 PM
steve - i'll probly stick with what i have. i like how its working for me. although since it is very low volume, i'm going to start doing each workout twice a week.

stump - thanks!

Detard
01-08-2007, 07:18 PM
Chest + Tri's (again;))

BB bench

135x5
145x5
155x5
165x5
165x5

CG bench
135x5
145x5
145x5

DB Flyes (superset with skulls)
30x8
30x8
30x8

Skull crushers
85x8
85x8
85x8 (pr)

All around good workout. set a new pr for reps on skulls. before i could only complete 6 reps of 85 on my last set but i finally hit my goal reps. benching was good today. i need to buy more plates for my dumbells. right now im stuck between either 20lbs, or 70lb dumbells.

EDIT: i also just measured my arms again. ive gained about 3/8 of an inch in about 2 months. arms are now just under 15

Detard
01-09-2007, 01:50 PM
Back + Bi's

BB Rows

135x5
145x5
155x5
155x5
155x5

Pullups

BWx5
BWx5
BWx5

BB curls
80x7
80x6
80x8

Hammer curls
35x5
35x5
35x5

good workout today. no t-bar handle at school so i couldnt do t-bar rows. I also did some olympic stuff like Snatches, Clean and press, power cleans, hang cleans.. just light weight stuff to practice form. fun stuff!

sharkall2003
01-09-2007, 01:56 PM
Good job on the workout. I can't even do pullups. I think I can muster out 3 tops in the beginning of a workout.

Detard
01-09-2007, 04:12 PM
thanks sharkall!

MasterOfPuppets
01-09-2007, 05:05 PM
good workout today. no t-bar handle at school so i couldnt do t-bar rows.

Wait a second- you need a t-bar handle? lol I just grab the bar. :D

MOP

Detard
01-09-2007, 07:48 PM
i did that for a while but due to wrist problems(broken last march, with ligament damage) i cant grip it like that without my wrist popping.

Detard
01-11-2007, 01:00 PM
Legs

Squat

135x5
135x5
165x5
165x5
165x5

Deadlift

135x5
185x5
225x5
245x5
245x5

Rack Pulls

225x5
275x5
275x5

calf raises

225x8
225x10
225x8

lunges
100x8
100x8
100x8
(50 lb dumbells in each hand)

wow. GREAT workout. its a little scary though when your squat is the same as your bench :S. this was the first time i really worked my legs in about a month due to no rack. my squat numbers should skyrocket soon once i get back on track. my first time ever doing rack pulls. felt good. although my back was pretty weak from the deadlifting. might do chest today aswell later.

Stumprrp
01-11-2007, 01:04 PM
serious stuff there Detard

Detard
01-11-2007, 02:24 PM
thanks stump. im guessing your not reffering to my squatting :p

Detard
01-13-2007, 03:41 PM
Shoulders+traps

seated DB press
40x5
40x5
40x5
40x5
40x5

seated BB press
95x5
105x5
105x5
105x5
105x5

Power cleans
105x5
120x5
130x5 (felt like i could have done alot more)

rear delt raises (superset with front db raise)
25x5
25x5
25x5

Front DB raise
25x5
25x5
25x5

shrugs
225x8
225x8
225x4 + 4(sloppy reps)

i realy hate my weak-ass shoulders. i had neglected them for a while and my stabilizers turned to ****. hopefully i can bounce back and start pounding some heavy weights. also my first time doing power cleans. i did them at school once with 70 pounds just for fun, and i really liked them so i decided to throw them into my routine. they felt GREAT! i really felt like i could have gone higher weight but wanted to make sure my form was good and not get too cocky ;).

Detard
01-14-2007, 04:33 PM
Back + bi's

BB rows
135x5
135x5
155x5
155x5
155x5

t-bar rows
135x5
180x5
180x5
180x5
180x5

BB curls
85x5
85x5
85x5

hammer curls
35x8
35x8
35x8

pretty good workout. took a few videos of my rowing so i could check my form. my bb rows i am using too much english. i gotta try and keep my upper body more stiff. my t-bar rows are looking good though.

MasterOfPuppets
01-14-2007, 05:40 PM
Sorry if I have already asked this, but on t-bars are you counting that bar in that or not? Cause that's some pretty good weight lol.

MOP

Detard
01-14-2007, 05:47 PM
yes i add the bar in. i probly should be only adding half the bar, but im not sure how much of the bar i'm actually lifting. so ive just been adding it in full weight.

MasterOfPuppets
01-14-2007, 06:12 PM
yes i add the bar in. i probly should be only adding half the bar, but im not sure how much of the bar i'm actually lifting. so ive just been adding it in full weight.

I do the same thing, but it seems most people don't add it in. :confused: :moon:

Well nice workout man.

MOP

Detard
01-14-2007, 06:38 PM
thanks :D

Detard
01-14-2007, 09:57 PM
i put up my t-bar row video. sorry for the ****ty lighting. someone wanna give me some tips on my form? http://www.youtube.com/watch?v=zB9lQ1Z9F8Y

Detard
01-15-2007, 10:56 AM
Chest + tri's

flat bb bench
135x5
155x5
165x5
175x5
165x5

dips
bw+35x5
bw+45x5
bw+45x5
bw+45x5

Incline DB press
50x5
55x5
55x5

Skull Crushers
80x6
80x8
80x5

DB flyes
45x8
45x5
45x6

great day today. first time that i could really increase the weight on flyes which was great because before i could only do 35lb dumbells on flyes. the skull crushers were REALLY hard. i think the weight at my school is heavier than the weight at my home which is kindof annoying but i just gotta push through it. the dips felt pretty easy aswell. i need to get a dip belt though because right now i can only use one plate at a time.

Detard
01-16-2007, 03:04 PM
Deadlift session

135x8
135x8
225x3
265x1
315x1 PR!!!(+40)
295x1 PR!(+20)

really wanted to do some sort of lifting today and i have been shooting for 315 for a while now. i have video of it, but before i post it i gotta warn you, it might be the ugliest rep you've ever seen. my form was complete crap which i am not happy about, even though i should be happy that i hit 3 pps.

KevinStarke
01-16-2007, 03:25 PM
Real big deadlift PR man, great job.

Detard
01-16-2007, 03:30 PM
thanks kevin!

Detard
01-16-2007, 03:37 PM
heres the video. i will take more videos on thursday http://www.youtube.com/watch?v=6osE5HSJrhU

Detard
01-16-2007, 04:02 PM
Didnt feel good about my lifts after watching my 315 and 295 because my form was **** so i went back down and did this:

Deadlift
225x5
245x6
265x5

i'll post up another video in a few minutes

Stumprrp
01-16-2007, 04:32 PM
not ugly at all, your pulling back really hard which is key, just a smaller guy like you try to get those hips down and get more leg, trust me it will help.

Detard
01-16-2007, 04:49 PM
thanks stump! i'm uploading a video right now that mabye you wanna give me some critique on once its finished? i'll post a link in here.

Stumprrp
01-16-2007, 05:14 PM
ill help as best as i can

stevec087
01-16-2007, 05:41 PM
Lol I like the lighting you have down there. It seems like your back was rounding a little. Try getting your butt lower and your shoulders higher so that your not pulling with only your back.

Detard
01-16-2007, 07:27 PM
heres the video of my DL session.
http://www.youtube.com/watch?v=2LYK60ISO4I

Detard
01-17-2007, 01:47 PM
Back + Bi's

BB rows
135x5
155x5
155x5

t-bar Rows
180x5
180x5
190x5

Pullups
bwx5
bw+20x5
bw+20x4
bw+30x4
bw+30x4 (pr)

BB curls
80x5
80x5
70x10

overall good workout. my lower back was REALLY sore from my deadlift work yesterday. everyone was asking me what was the point in doing t-bar rows and "why do you do so much back work? why is it important to have a strong back?". everyone in my weight lifting class is bench/curl jockies. I'm planning on doing some training with a powerlifting coach sometime soon to get my form down and teach me/give me some pointers.

KevinStarke
01-17-2007, 01:49 PM
Awesome back work man congrats on the PR's. I dont understand how people couldnt see how back strength could help you.. takes all kinds I guess.

Detard
01-17-2007, 02:02 PM
thanks kevin!

BigCorey75
01-17-2007, 02:05 PM
Good numbers man, i just checked out your video of your deadlifts, good pulls but i have a few pointers for you

namely keep your reps in check, usually no more than 3 is sifficient, especially at heavier sets. if you take a close look at the video you can see your back begining to round a bit once you get past your 4th rep. which can be bad for you back take it from some one who knows. also really really focus on keeping the tight arch in the back. and keep that chest out and belly full of air and core tight.

also your shins are good and close to the bar, now just move your heals closer. if you look, youll see your heels are a tad back while it seems like you just bend your shins to touch the bar, just get your heals as close as possible.

final tip, this will sound counterintuative but keep the chest out and start with your hips a tad higher. your trying to squat the weight out of the hole and this is taking away power, and using watsed motion. go back and look at ur heavier sets especialy your singles with 295 and 315, youll be down in the hole and your hips will move up a good 6 inches before the bar even leaves the ground. try and find this exact point where the weight begins to come off the floor and start right there,it will stop wasted motion and start you at ur strongest point.


find the place with ur hips are a tad higher, keep the body tight, and chest outand head up and focus and pull through the hips and drive your feet into the floor and your pull the bar back simutaneously, give it some practice and your numbers will rise and you will gorw like a weed.


just a few pointers on ur deadlift


eveyrthing else looks good man keep it up...

sharkall2003
01-17-2007, 02:20 PM
Nice back workout. Looking strong. Definitely admire strong pullups. I can't do them for the life of me. T-bar rows look good, but why are your BB rows that low? No offense, and none should be taken, but i'd expect higher barbell rows then that if your t-bar rows are that high and your deadlifts are as high as they are.

Detard
01-18-2007, 11:07 AM
bigcorey - thanks alot man! i really appreciate the tips!

sharkall - yeah i donno. i find that with t-bars i can lean back into it more and dont have to stabilize it as much so i guess thats why i'm pulling that weight. also with my bb rows, i am trying to keep my back pretty still and using strict form so mabye thats it aswell. i can take some videos of my rowing next week.


Chest

flat BB bench
135x5
155x5
165x5
170x3+165x1
165x5 (tried to keep good arch)

cg bench
135x5

i had to stop. i couldnt continue becuase my chest was really sore for some reason. it felt like i was getting a HUGE stretch in both pecs which concerned me abit because i have never felt that before. i got videos of my bench aswell that i will post once their uploaded.

KevinStarke
01-18-2007, 12:01 PM
I know the feeling your talking about with the stretch in your pecs. My advice is to really really warm your body up before you start. If you need to even stretch your pecs out, you'll lose some reflex from them but you wouldnt get burnt out as quick.

sharkall2003
01-18-2007, 12:16 PM
I felt that same way last workout. I was barely able to finish my sets. Atleast you made an effort.

Yeah, some videos would be good. My t-bar rows are about identical to my BB rows. That's why I was wondering. Of course, not everyone is the same so that will obviously make a difference.

BigCorey75
01-18-2007, 01:50 PM
yeah man, def warm up those pecs and shoulders it wil help you tons in the future ive had injuries in both and trust me dont over look warming up and when your done stretch your muscles a good 15 mins you will thank yourself in 5 years

Detard
01-18-2007, 02:55 PM
heres my bench video for anyone thats interested

http://www.youtube.com/watch?v=kiZxGX13RYg

thanks again for the advice everyone!

KevinStarke
01-18-2007, 03:39 PM
Little dark but from what I see the advice I would have would be to tuck your legs back a little more to get tighter, they move every now and then. Also make sure your shoulders are tucked back.

Bob
01-18-2007, 04:00 PM
the weights are looking solid on BP detard.. sorry, I can't view the video right now.. but I'm sure Kev's advice is better anyway.. :)

Detard
01-18-2007, 04:00 PM
thanks guys! :D:D

MasterOfPuppets
01-18-2007, 04:59 PM
Dude Iron Maiden ****ing OWNS!!! Solid benching.

MOP

Detard
01-18-2007, 05:44 PM
thanks MOP

Detard
01-19-2007, 01:45 PM
Legs+core

Squat
135x5
155x5
185x5
205x5
215x5

Deadlift
135x5
225x5
265x5
(really tried to keep my back straight with the advice that everyone gave me)

Lunges
100x10
100x10
100x10

Good Mornings
115x5
115x5
125x5

calf raises
225x8
225x8
135x25

Good workout today. I was happy that i was able to squat to parallel in the 200's after my terrible session last week. I was teaching one of my friends how to squat and i had him follow my routine that i just posted ^^. he said he could barely walk later on in the day which was wicked. going to test my max squat probly in 2 weeks or so once i get my strength back.

sharkall2003
01-19-2007, 01:58 PM
Have you ever tried just eliminating the light stuff in the beginning and just doing some stretching. If you can do the 215 for five, eliminate the 185 atleast. Then you can do another set of five at 205 and focus more of your energy into bigger weight. I used to do a pyramid kind of thing with the weight and I found (this is for my body anways) that stressing it out right away in the workout and pushing through five heavy sets just destroyed my legs, but my gains came much quicker. Just a word of thought. You have some good numbers for your size. Keep working hard.

MasterOfPuppets
01-19-2007, 01:59 PM
The stretching would be dynamic then, correct?

MOP

Detard
01-19-2007, 02:11 PM
so your saying that if i dropped the 155 and 185 and just did something like

135,135,205,225,225 type thing then that might work better?

or is that too much of a jump?

sharkall2003
01-19-2007, 02:26 PM
I'd say something like 135 for one set and then jump right into the weight. It's not like you're increasing by 300 lbs at one time. I just think you're wasting a lot of energy with the "build up to" sets. Eliminate those and go for the gold.

So I would try something like this: 135, 205, 205, 225, 225. I usually don't even do that. I just go right from 135 to my working sets of 225.

MasterOfPuppets
01-19-2007, 02:58 PM
If you do it sharkall's way, just make sure you are loose enough.

MOP

Detard
01-19-2007, 04:40 PM
yeah i think i'd wanna do 2 sets of 135 at the beginning. i wanna make sure i'm warmed up ok and just to get a feel for the load. i'll give your way a try and see how it goes.

sharkall2003
01-20-2007, 08:53 AM
yeah i think i'd wanna do 2 sets of 135 at the beginning. i wanna make sure i'm warmed up ok and just to get a feel for the load. i'll give your way a try and see how it goes.

Yeah, It was just a suggestion. I usually stretch really really well, so I just do one warmup set and then go for the "bigger" weights.

Detard
01-20-2007, 03:19 PM
Shoulders+traps

DB shoulder press
25x5
25x5
40x5
50x5
50x5

cleans
115x5
135x5
145x5

shrugs (dumbells each hand)
80x8
80x8
80x8

my forearms are DEAD! using my thick handle dumbells are killer for my forearms when holding 80lb each hand for shrugs. i had to set the weight down on my second set then start up again 5 secs later because i would have dropped it on my foot! at least its gonan give me a badass grip. I kept the workout short today because i had just gotten back from snowboarding and was pretty tired from that so i didnt really wanna do shoulders but i did anyways.

Bob
01-20-2007, 08:01 PM
Great looking workout after Snowboarding DT...

Gotta love those fat handles!!

Detard
01-20-2007, 08:13 PM
heh yeah those fat handles are killer.

Detard
01-22-2007, 07:54 PM
Chest + Tri's

Flat BB Bench
135x5
155x5
155x5
165x4(failed last rep)
155x5

CG BB bench
135x5
145x5
145x5

Incline DB Bench (each arm)
50x5
50x5
50x5 (tried 60's but couldnt get them up initially)

DB Flyes
45x8
45x8
45x6

Skulls
80x8
80x8
80x6

I MADE sure to touch my chest on every rep today. I also worked on keeping my arch nice and tight and trying to push with my legs aswell. I talked to a powerlifter today who agreed to teach me form on saturday which will hopefully help me out a ton with my lifts.

I found that today's workout was really hard compared to last session, but mabye that was because i was trying to use strict form. i'll post the vids once their up on youtube.

Stumprrp
01-22-2007, 08:12 PM
great job big D

Detard
01-22-2007, 08:15 PM
thanks rob

RedSpikeyThing
01-22-2007, 08:22 PM
You are ****ing strong kid! *hangs head in shame*
I Just watched the vids and it looks like you could be moving a ton more weight if you work on your form. I think I commented on the bench vid in another thread.

Good work!

Detard
01-22-2007, 08:28 PM
red - thanks man! hopefully my training session this saturday will help!

heres that link for anyone whos intersted.

http://www.youtube.com/watch?v=h4NBX9vWTgo

Detard
01-23-2007, 01:40 PM
Back + Bi's

BB Rows
135x5
155x5

DB Rows
65x8
75x10
75x10

T-Bar Rows
190x5
190x5
190x5

Pullups
BW+30x5+3
BW+25x5+4
BWx5+5
(coach makes me pound out a few extra reps assisted)

Hammer Curls
35x14
35x14
35x14

PRetty good workout today. the T-bars felt pretty heavy but i think its because it's really awkward to grab the bar without a handle. The Pullups KILLED my lats and Bi's.

Bob
01-23-2007, 02:31 PM
Awesome Back & Bi Detard...
Gotta love a coach that asks for just a little more...

Keep hitting the iron heavy.. your progress is great..

Detard
01-23-2007, 02:43 PM
thanks :D

Detard
01-24-2007, 09:42 PM
oh man im so pumped for my workout tommrow. i just downloaded a ****load of new heavy metal and got new headphones. tomrmow is legs so i'm just gonna rip them apart. Hopefully i can hit 225 for 5+. not sure if i should max tommrow or go heavy then max next week or the week after? I really want to test my max squat but i'm not sure when to try it. i dont feel like my strength is 100% yet with my legs because i only train them once a week but i may start doing 1 heavy session per week and 1 light session.

what am i talking about? just shut up and lift!

sharkall2003
01-24-2007, 09:47 PM
oh man im so pumped for my workout tommrow. i just downloaded a ****load of new heavy metal and got new headphones. tomrmow is legs so i'm just gonna rip them apart. Hopefully i can hit 225 for 5+. not sure if i should max tommrow or go heavy then max next week or the week after? I really want to test my max squat but i'm not sure when to try it. i dont feel like my strength is 100% yet with my legs because i only train them once a week but i may start doing 1 heavy session per week and 1 light session.

what am i talking about? just shut up and lift!

I lift once a week and I lift HARD. I would suggest you do the same. Have a lot of volume and a lot of sets.

nhlfan
01-25-2007, 12:58 AM
have a good leg day!

I notice that we are pretty similar in strength.

Detard
01-25-2007, 06:31 AM
allen - yeah thats what i've been doing but i jsut feel like it is too much gap between sessions.

nhl - thanks man! i'll have to check out your journal after school!

Detard
01-25-2007, 01:40 PM
Legs

Squat
135x5
205x5
205x5
225x5
235x4 + 1(missed depth)

Deadlift
135x5
225x5
245x5
265x5
275x2 + 225x8

Lunges (each leg)
110x5
100x5
110x5

Good Mornings
135x5
135x5
135x5

Calf Raises
245x8
245x8
255x8

AMAZING workout today. legs felt crazy strong. Squats felt great. I missed depth on my last rep of 235 but the 235x4 felt great. I had some new noise cancelling headphones so i just kept them on the whole time, blasted my metal and pounded the iron. It was my first time ever squatting in chuck T's which felt solid aswell. Before i would either use nike shox (terrible) or just go in socks which was scary cuz my socks would slip.

bigmoney
01-25-2007, 02:26 PM
damn detard you won the iron game for sure today. looking awsome

sharkall2003
01-25-2007, 02:30 PM
Crazy workout. Good job on purchasing the Chucks. They work wonders, that's all I will lift in. You really hit everything hard and not a lot of warming up. How did that go for you? It's not too bad to hit your legs hard two days a week either. Just make sure that when you do they are evenly spaced apart.

Detard
01-25-2007, 02:36 PM
bigmoney - thanks dude! it really felt good today :D

allen - yeah man chucks are wicked! i did what you said and went from the lower weights straight to the high weights. I did 2 warmup sets of squats with 50lbs (fixed barbell) and then 1 warmup set of 135 then just gave er'. i think i did a bit too much work at 205ish. owell, it worked well! thanks for the tip.

and about the twice a weeek thing, i think i'll stick to this for now, even though it feels like its too far apart between sessions, i think if i did twice a week it would not be enough rest time.

Detard
01-27-2007, 08:33 PM
Shoulders+Traps

DB shoulder press
45x5
55x5
55x5
55x4
45x5

BB shoulder press
95x5
105x5
110x5
110x5
115x5

Cleans
135x5
145x5
155x5

Shrugs (super setted with front db raises and front plate raises)
225x8
225x8
225x8
135x15


front DB raise
25x8
25x8
25x8

Front plate raise
45x8
45x8
45x8
25-failure

yes i know my shoulders are weak as hell but i'm working on it. i've always had relatively weak shoulders in comparison to my other lifts. I had a pretty good workout though, but i hate doing strict shoulder pressing. i like push press much more but i dont have high enough ceilings for that.

MasterOfPuppets
01-28-2007, 05:35 AM
lol wow that seems like a lot of volume!

MOP

Coke
01-28-2007, 08:15 AM
Damn good shoulder session, nice strength throughout imo.

sharkall2003
01-28-2007, 08:43 AM
That is a lot of volume. Excellent job. I think volume is the way to go. I don't think it helps with function and with overall growth. Keep up the awesome work, detard.

Detard
01-28-2007, 09:08 AM
MOP- Yeah it is alot of volume but i find thats the only way to hit my shoulders well.

Coke- thanks man!

Shark- yeah i find that high volume for my shouldlers works well. its more volume than it looks actually because traps are a pulling motion while shoulders are a pushing motion so its not all pushing. heh if that makes any sense. and thanks!

sharkall2003
01-28-2007, 09:10 AM
I totally understand. I use a lot of volume on my shoulders and my bench has went up along with all my shoulder exercises. Just be careful that you don't overdo it, because you will suffer for a few days afterwards.

Detard
01-28-2007, 09:17 AM
i'm hoping that the stronger my hsoulders get the more it will help my bench.

Stumprrp
01-28-2007, 09:31 AM
sick workout dude

Detard
01-28-2007, 09:33 AM
thanks rob

Sidior
01-28-2007, 01:44 PM
Never been by before...you are a strong dude especially for your weight. Nice work in here.

Detard
01-28-2007, 01:51 PM
thanks for stopping by sid! and thanks for the props.

Detard
01-29-2007, 01:26 PM
Chest + Tri's

Flat BB bench
135x5
155x5
165x5
165x5
170x5

Weighted Dips
bw+45x5
bw+50x5
bw+50x5
bw+60x5
bw+60x5

Incline DB bench
50x5
55x5
60x5

DB Flyes
45x8
45x8
45x6

Skulls
70x8
70x8
70x8

pretty good overall workout. ive come to the conclusion that the fixed barbells at my school are heavier than they say. I weighed all my weights and bars at home and they are all as they say but when i use the same weight at school it feels ALOT heavier.

thinking about switching to kortes 3x3 program for strength that natetaco is on. I am going to start with heavier weights(165 on bench) for my first set because i think i am not doing enough heavy work and tiring myself out with the lighter weights.

funny story (kinda): one of my buddys who doesnt touch his chest while benching can do about 185 half rom with help form spot for all reps but he tried doing a warmup with 135 TOUCHING chest and couldnt even do 5 reps with touch.

sharkall2003
01-29-2007, 01:28 PM
Whoot whoot, those dips are looking ****ing awesome man. I couldn't imagine doing a dip with that kind of weight. Great job.

Detard
01-29-2007, 01:29 PM
thanks man. yeah its great progress on my dips because only like 2 months ago i could only dip with 35lb added.

sharkall2003
01-29-2007, 01:31 PM
Even 35 lbs would be nice.

Detard
01-29-2007, 01:35 PM
you also weigh about 90lbs more than me

sharkall2003
01-29-2007, 01:36 PM
True. When I was 208 I think I did sets of eight with 35, but never 60. Keep working hard like that and great things will come your way.

sharkall2003
01-29-2007, 01:38 PM
And I've been telling you that you'll tire yourself out with those light weights in the beginning. Just do one warmup and maybe a held stretch of 10 seconds for the muscles you'll be using. Stretch after your workout.

Detard
01-29-2007, 01:41 PM
yeah for example i think what i'll try is. do 2x10 of 50lb warmup then go straight into 165 and see how that works out.

sharkall2003
01-29-2007, 01:44 PM
Yeah, that would probably work just fine. If you stretch too much and make your muscles too loose they may not necessarily contract as well. That's my uptake on it.

Detard
01-31-2007, 11:03 AM
Legs

Squat
205x5
225x5
225x5
235x5
255x3(pr)

Deadlift
225x5
245x5
255x5
275x5
285x2 + 225x8 (last 3 reps of 285 wouldnt budge)

Lunges
110x8
110x8

Rack Pulls
255x5
275x5
295x5

Calf Raises
245x8
255x8
255x8

Pretty strong workout today. I tried using sharkall's idea of going straight into my working sets which worked alot better. I was hitting the higher poundages alot easier than if i pyramid'd up. I also got some squatting advice from my teacher which helped alot. He also pushed me alot harder today than i would have which was good.

i think i'm gonan try and max squat next week. hoping for 275. which would put me 5 pounds under 800 total. mabye i can push out 280 just so that i hit my short term goal of 800 total in 07. my goal for 07 is 900+

Coke
01-31-2007, 02:25 PM
Awesome pr on your squats, nice to be able to take advice and learn something...take your time with it all, no need to rush things too far since you are in your teens - all numbers were good throughout the effort.

sharkall2003
01-31-2007, 02:30 PM
Nice numbers, Detard. Squats look excellent, and so do the deadlifts. Keep up the good work.

Detard
01-31-2007, 03:18 PM
coke- ya i understand. i'm just so impatient :p. quality>quantity right. thanks though.

sharkall- thanks man

Bob
01-31-2007, 05:48 PM
Squats, DLs, Lunges & rack pulls all in one workout... with a PR to boot..
You better some food in ya and get some resting.. you are going to be growing!!!

Great weights too man.. looking stronger!!
Keep up the heavy lifting..

WBBIRL
01-31-2007, 05:52 PM
Awesome lifts in here, crush that squat PR

HeavyBomber
01-31-2007, 06:25 PM
Awesome lifts in here, crush that squat PR

I agree. Nice job.

Detard
01-31-2007, 10:15 PM
:D:D:D thanks guys! i appreciate it.

Detard
01-31-2007, 10:16 PM
Squats, DLs, Lunges & rack pulls all in one workout... with a PR to boot..
You better some food in ya and get some resting.. you are going to be growing!!!

Great weights too man.. looking stronger!!
Keep up the heavy lifting..

heh. :drooling: that was me trying to get to second period. i was sweating so much that i had to just sit down and relax for 10 minutes ahhah.

mredn1
01-31-2007, 11:04 PM
ive lifted for a few years now but never did alot of cutting my diet is terrible. i alwats lifted to get strong and big but defenitio wasnt worth sacrificing strength. now i wanna do more bodybuilding and i dont know where to start. any suggestions?
w:225
bench:355
squat:405
dead:455
i do a pyramid workout, on bench for instance i will warm up with 185 for15 to20 reps then go to 255 for 10 ten to 315 for around 3 and if its a good day i will go higher. then i come down and go to failure at all the weights i stopped at on the way up i guess i cant cut with this type of routine

sharkall2003
01-31-2007, 11:11 PM
ive lifted for a few years now but never did alot of cutting my diet is terrible. i alwats lifted to get strong and big but defenitio wasnt worth sacrificing strength. now i wanna do more bodybuilding and i dont know where to start. any suggestions?
w:225
bench:355
squat:405
dead:455
i do a pyramid workout, on bench for instance i will warm up with 185 for15 to20 reps then go to 255 for 10 ten to 315 for around 3 and if its a good day i will go higher. then i come down and go to failure at all the weights i stopped at on the way up i guess i cant cut with this type of routine

You need to have your diet in check first before an awesome routine will assist in you looking good.

mredn1
01-31-2007, 11:12 PM
its not that i look bad im just not shredded

8.8
01-31-2007, 11:35 PM
yea for squat prs good luck with the maxinf next week - ill be right there with ya maxing

Detard
02-01-2007, 05:18 AM
8.8 - thanks and good luck to too.

mredn1 - I dont nkow a whole lot about cutting because i have never done it. look around the forums and read as much as you can. if you can find a post by built she has a few awesome links in her signature which you should check out. but you really gotta make sure your diet is in check if you wanan get that extra bodyfat off. thanks for stopping by though.

Detard
02-02-2007, 08:14 AM
Back + Bi's

BB rows
135x5
155x5
165x5

t-bar rows

190x5
200x5
210x5

Pullups (bw)
+30x4
+30x5
+30x5 superset with the below set
BWx5

BB curls
70x5
80x5
85x5

DB hammers
35x8
35x8
35x8
45x6

Detard
02-02-2007, 01:15 PM
had to run to school right after i posted my workout but it felt pretty good today. i realized that i am not pushing myself as hard as i should be with somethings like t-bar rows and hammer curls. when i was repping 190 on t-bar it was pretty easy to finish all sets with that so i decided to keep it heavy from now on. same with hammer curls, i was making it too easy for myself so i upped the weight.

Detard
02-03-2007, 08:43 PM
Shoulders + traps

seated BB shoulder press
95x5
115x5
120x5
125x5(pr)
125x5

DB shoulder press seated
55x5
55x5
55x5

Cleans
135x5
135x5

Shrugs (superset with plate raises)
275x8
275x8 + 225x8
225x8
225x8

Plate raises (superset with shrugs)
45x8
45x8
45x8
45x8 + 35x12 + 25x14

i wasnt really feeling my shoulder workout today. i didnt even wanan do it because i am really tired from snowboarding but i knew what i had to do so i just did it. cleans did not like me today, my form felt really bad so i stopped early. damn those shrugs + plate raises KILLED me. i was sweating like i was in a sauna and my shoulders were just screaming. i loved it though.

Coke
02-04-2007, 08:24 AM
Sweet shoulder pressing pr.

Detard
02-04-2007, 03:32 PM
thanks coke.

TeamArmenia
02-04-2007, 04:04 PM
Nice workout man, keep up the good work and congrats on the PR.

Detard
02-04-2007, 08:54 PM
thanks man

Detard
02-06-2007, 01:58 PM
Chest + Tri's

Flat BB Bench
165x5
165x5
170x5
175x5
175x5

Weighted Dips
60x5
60x5
65x4 (pr)
65x4
65x4

Incline DB bench
50x5
55x5
60x6 (gonna start way higher next time)

CG bench
145x5
145x5
150x5

Flyes
45x6
45x6
45x6

skulls
70x8
70x8
70x8 + pushups to failure

GREAT workout today. everything felt pretty light. Those heavy weighted dips RAPED my triceps. i was having a hard time with 145 on cg but not 150 which was weird. i was sticking about 2 inches from lockout on cg aswell. at the end me and a buddy just did some shrugs for fun to finish it off.

i think i may have a hernia which is abit of a concern. i'm going to the doctor tomrmow to get it checked but i'm hoping it isnt one. i talked to my coach at school and he said that it might be a hernia based on the symptoms i gave him and the area of pain.

Coke
02-06-2007, 02:01 PM
Some other guys in here had the same thing or so they thought, it may not even be a hernia - best to check it out...session looks fine for the chest & tri's.

Detard
02-06-2007, 02:04 PM
thanks coke. i'm really hoping it isnt a hernia.

Detard
02-07-2007, 03:46 PM
Back + Bi's

BB rows
135x5
175x5
175x5
175x5
175x5 (sumo)

DB rows
100x5R
100x4L

T-Bar Rows
200x5
210x5
210x5
220x5 (pr)
220x5

Pullups (underhand/overhand)
BWx5 UH + bwx5 OH
BWx5 UH + bwx4 OH
BWx5 UH + bwx4 OH

BB curls
85x5
85x5
85x5

DB Hammer Curls (ea. hand)
45x8
45x8

Great workout tonight. it was short but very high intensity. I got video of my rowing which i will put together and put up on youtube. I can finally do pullups now which is awesome. i dont have a belt right now so i am just doing underhand/overhand right after eachother. I did a set of DB rows but stopped because i realized it wasnt part of my routine. the thick handles KILLED my forearms again today. its unbeleivebly hard to grip a 100lb thickhandle dumbell. I hit a PR on t-bars which felt great. it felt alot easier than it should have. :D

BigCorey75
02-07-2007, 06:22 PM
shoulders looking strong, i wish my gym had thick grip handles

Detard
02-07-2007, 06:25 PM
thanks man. i workout at home so i made my own thick handle dumbells with 2 inch piping.

Detard
02-08-2007, 08:32 AM
Powerlifting

Squat (past parallel)
135x8
185x5
185x5

Bench (with pause)
115x8
135x5
165x5
165x5

Deadlift
135x8
225x5
275x5
315x3 (PR (reps))
330x1 (PR!!!)

So today i had powerlifting training with a retired powerlifter. He taught me proper form for the big 3, especially my squat. Even though my teacher at school told me i was going deep enough with squats, i wasnt. i was actually going about an inch or 2 above parallel which wont pass in a meet so Joe got me squatting below parallel. He said we were going to go light today but i hit a 1 rep max on Deadlift which was awesome. my previous max was 315x1(hitched, you guys saw the video) and i did 315x3 then 330x1 smooth but slow. He also taught me proper breathing technique and how to use my core properly while benching and squatting.

Joe went to the worlds twice for powerlifting when he was younger and his best lifts were: squat 610, bench 410 and deadlift 725 i think he said. or somewhere around there, so im pretty sure he knows what hes talking about :D. He was also the 3 time canadian powerlifting champion and placed 6th in the worlds. Going for another traininng session next saturday.

Coke
02-08-2007, 08:35 AM
Props on the deads pr's and for listening up to dude, having that type of mentor is sweet.

Detard
02-08-2007, 08:37 AM
thanks coke.

sharkall2003
02-09-2007, 06:10 AM
Awesome workout, man. Back must be feeling good.

bigmoney
02-09-2007, 07:30 AM
man, nice workout detard! DO you pull conventional?

Detard
02-09-2007, 11:43 AM
sharkall - damn my back is stiff. i had to lay on the ground for 10 minutes and just stretch it out hahaha.

money - yeah i pull conventional. my problem before was that i was gripping too far apart so joe showed me proper form which added a few pounds to my max.

thanks guys

hulkinout
02-09-2007, 12:11 PM
Congrats on the new PR on deads, man. *applauds*

Detard
02-09-2007, 04:12 PM
thanks hulk

Stumprrp
02-09-2007, 04:58 PM
huge PR man

Detard
02-09-2007, 05:52 PM
thanks stump

Detard
02-10-2007, 07:37 PM
Shoulders + Traps

BB shoulder press
115x5
120x5
120x5
120x5
120x5

Cleans
135x3
135x3
135x3

Plate Raises
45x8
45x8
45x8
45x8 + 35x12 + 25x16 + 25x12 sec extended hold + 35x8secEH + 45x4secEH

Shrugs
275x8
275x8
275x8 + 225x8 135x20

i dunno why i did so many reps to failure today for traps and plate raises but owell. i felt like mixing it up. i went light on the cleans today to get my form down again and i think i finally got it. i'll take a video next day.

Coke
02-11-2007, 08:06 AM
Good shoulder day, staying on track nicely bro.

Detard
02-11-2007, 09:30 AM
thanks

Detard
02-12-2007, 12:26 PM
Chest + Tri's

Flat BB Bench
165x5
165x5
175x5
175x5

Weighted Dips
65x2 + 60x3
60x5
60x5
60x5

Incline DB bench
60's x 5
60's x 5
60's x 5

Closegrip bench
145x5
155x5
145x5

Flyes
45 x 6
45 x 6
45 x 6

skulls
70x5
70x5
70x5

Not a very good day today. my chest strength has really been slowing down / actually going down in weight. I think i may be doing too much volume on chest. after this week (saturday being my last workout) i am going to take the week off from lifting then start again on sunday (another powerlifting workout) and see if joe can put me on a new workout schedule, or mabye tryout a 3x3 program. I've been contemplating whether or not to start training lifts (bench squat and dead primarily with a few sets of accessorie) or if i should start another bodypart split. i would really like to gain some size on my arms so mabye i'll do a set or 2 of heavy bb curls after my powerlifting workout? what do u guys think??

I want to compete in powerlifting soonish (arond june sometime) and i would like to hit a 365 dead, 225 bench and 275 squat at least by the time i start competing. where should i go now??!

Coke
02-13-2007, 04:53 AM
Looking exceptional in your pics...nice chest & tri work.

Stumprrp
02-13-2007, 05:21 AM
detard nice workout but look around for some PL routines, also up the food intake and your gains should pick up again

Detard
02-13-2007, 07:11 AM
thanks coke, i'll have to get the rest of my pictures up,

stump - i'll try to up my calories and get more sleep. thanks for the props.

Detard
02-15-2007, 12:07 PM
Back + Bi's

BB rows
135x5
155x5
155x5
160x5
160x5

t-bar rows
205x5
205x5
210x5
210x5
210x5

Pullups
BWx5 UH + BWx5 OH
BWx5 UH + BWx5 OH (reps PR)
BWx5 UH + BWx5 OH

BB curls
90x5
90x3
90x4 + slow negative

Hammer curls
45x8

this workout was supposed to be done yesterday but i had no chance to do it because i had a bunch of **** to do and when i got home it was pretty late. My final back workout on this schedule. I have powerlifting training on saturday then a weeks rest then new workout + creatine. Ive decided that im gonna try it out and see how it works. if i am going to order from at large, should i order now so that its here by next monday(not this monday, the one after)?? also, should i have a loading phase? or just start taking 5g a day every day? thanks for the support so far guys!

MasterOfPuppets
02-15-2007, 02:51 PM
so you are gonna be PLing, eh? good stuff. :) just order that stuff now so you'll have it. better to have it before you need it than not have it when you do need it.

MOP

Detard
02-15-2007, 03:14 PM
yep. i love just trying to push as hard as i can and try to hit the numbers. bodybuilding doesnt so much interest me. of course i would love to have the washboard abs and huge bi's, but the raw power is more appealing

MasterOfPuppets
02-15-2007, 03:17 PM
yep. i love just trying to push as hard as i can and try to hit the numbers. bodybuilding doesnt so much interest me. of course i would love to have the washboard abs and huge bi's, but the raw power is more appealing
yup. are you gonna try to stay the same weight or what?

MOP

Chris Rodgers
02-15-2007, 03:19 PM
yep. i love just trying to push as hard as i can and try to hit the numbers. bodybuilding doesnt so much interest me. of course i would love to have the washboard abs and huge bi's, but the raw power is more appealing

:thumbup:


What part of the country do you live in? If you want to be a powerlifter, you should train with powerlifters.

McVein
02-15-2007, 03:34 PM
nice lifting, you still havent changed your sig for that deadlift Pr....get on it

Coke
02-16-2007, 05:56 AM
No doubt man, having raw power can be very appealing at times…the back was blasted, fine curls too.

Detard
02-16-2007, 08:35 AM
mop- im gonna probobly compete in the 67.5 weight class

chris - i do train with power lifters sometimes. if you read back a page i think, i explained about my session i had with a retired powerlifter.

mcvein - ?? i updated it a while ago?? no?

coke - yeah man for sure.

thanks guys

Stumprrp
02-16-2007, 12:25 PM
nice work! how was the row form this week?

MasterOfPuppets
02-16-2007, 12:55 PM
mop- im gonna probobly compete in the 67.5 weight class


haha either that was a typo, you're gonna go anorexic, or that is in kg. :p

MOP

Detard
02-16-2007, 02:16 PM
stump - the form was alot better i think. i couldnt video it because the camera was in the car. i really concentrated on keeping my back motionless

mop - hahah yeah it was in KG. but i was thinking. when i start the creatine next week, i should gain some weight right? im already 155, (67.5=148 i think) so if i add on a few more pounds of water weight mostly, i might have a hard time hitting 67.5.

nvm actually. i was just looking, and 165 would be my weight class.

Bob
02-16-2007, 02:38 PM
Nice Rowing & Back workout Detard...
GL with the new program... and enjoy the "bulking" with the first loading of Creatine... I got over 7 lbs within 3 days the first time... but it's worth it!!

Detard
02-16-2007, 02:42 PM
thanks man. yay or nay for a loading phase?

Bob
02-16-2007, 02:52 PM
I didn't read the instructions on ALN's Creatine 500 label.. but I think at the time I read to do 3 days @ 10 and then just daily @ 5... it worked for me.. so I say yay...

And although you don't have to cycle it.. I usually do when I go off on extended biz trips.. when I come back, the 1st day I do 10, then just daily @ 5...

It seems to take about 2 weeks off it before I loose my muscle water...

Detard
02-16-2007, 09:02 PM
oh rite on. thanks for the info.

Detard
02-17-2007, 08:22 AM
Powerlifting Workout

Squat
135x5
175x5
175x5
185x5
185x5

Bench
135x5
155x5
165x5
165x5
135x5

Deadlift
225x5
275x3
275x3
295x2
275x3

Pretty good today. Joe was away so i did the same thing we did last time, but with more sets. squats felt great. bench felt pretty heavy, and the deadlifts felt REALLY heavy. the squats were below parallel again. 1 week of rest then a new routine. im gonna look around at some powerlifting workouts and hopefully i can find something that suits me.

Coke
02-19-2007, 04:06 AM
Good luck finding a new powerlifting routine...fine job on the big three.

McVein
02-19-2007, 04:19 AM
nice lifting detard

MasterOfPuppets
02-19-2007, 07:07 AM
Nice job detard.

MOP