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Chris686
02-12-2007, 07:14 PM
Okay, so I already have a journal.

HOWEVER, I am tired of my old seeing as how I haven't updated it in a while.
That, and I'm starting a new routine. Starr's 5x5.
This is my effort to break my squat plateau.

Current stats:
5"10
170LBs

Here are my current 5RM's:

Squat- 235
Bench- 185
Row- 170
Dead- 285
Standing shoulder press- 135

Now, the reason my bench is low is because I have changed my form quite dramatically. I am now spreading my hands out WIDE. I started this a couple weeks ago, and my chest is feeling like it is getting hit a lot more. The grip I was using was using a lot more of my triceps, which mine are quite strong.
I expect my bench to skyrocket during this program. As far as everything else, I'll just have to wait and see.

This is also a time to bulk. I'm not doing anything major as far as weight, but I'm setting a modest goal of 180LBs right now.

Today I started day 1 of Starr's 5x5. It was pretty damn easy, but I guess it's supposed to be that way.

Squat:


...
I just realized I lost my sheet. I had the stuff written down.

Anyways, I followed day 1 down to the letter. I'll try not to lose my stuff for day 2 :)

Another post on Wednesday.

Chris686
02-13-2007, 11:56 PM
ahhhh....

I'm already liking this program a lot.

I'm anxious to get back into the gym. I haven't felt this excited in a while. Tomorrow... I get to deadlift :evillaugh

Chris686
02-14-2007, 10:27 PM
Today
Squat:
Reps | Weight
5 110
5 135
5 165
5 165
Shoulder press
5 80
5 95
5 110
5 125
Deadlifts
5 165
5 200
5 230
5 265

It was an easy day.

I'm enjoying the program so far. I'm just really ready for things to get heavy. This was all very easy for me.

However, I can't say my legs aren't hating me right now. I took a week off before I started this program so I would be %100, but everytime I take a week off my legs feel wrecked the next time I squat. They're not super sore, but I'm sure they will be come Friday.
I get to do a heavy set of squats on Friday!

Natetaco
02-14-2007, 10:50 PM
yeah your first week or so should be a good intro and shouldnt be too hard. It will get hard if you make it hard! Its an awsome routine.

SFTS
02-14-2007, 11:34 PM
Good job! I do have a question though. How wide are your hands on the bench press?

Chris686
02-15-2007, 06:27 PM
Well, think of having your elbows at a right angle.
I used to use them at slightly wider than shoulder width, but moved them out farther. I can max about 260+ at my old style, but as I've said, I think this will benefit me more.

About this width:
http://www.youtube.com/watch?v=6bu9csQC45c

Of course, not with that much weight.

Chris686
02-21-2007, 12:40 PM
Okay, I haven't updated my journal, but rest assured, I have been in the gym.

I am about to eat, then get in there.

Today (Everything reps of 5):
Squat
115, 140, 170, 170
Standing Shoulder Press:
80, 95, 110, 130
Dead:
170, 205, 240, 270

So it looks easy on paper. Every goal should be met. I've never DL'd 270 for five reps, but I've done 310 for 3 reps, so this should be cake.

I must say that I am still very much enjoying Starr's routine. I squatted Monday, and I didn't even feel sore! That was quite amazing in my opinion. My legs are really becoming used to squatting so often. However, only time will tell if this is truly making me stronger or just increasing my endurance.

Chris686
02-24-2007, 12:24 AM
So here it is:

Very sick today.. I'm surprised I made it through work. I felt like puking all day. Perhaps it was something I ate.

I feel tons better now, but still a little queasy. I guess it's obvious I couldn't make it into the gym, so I'll be going Saturday instead. I hope it doesn't have too much of a negative affect on my squats next week, but I don't think it will.
Here's what my breakdown will be for tomorrow:

Squat:
5 @ 115
5 @ 140,
5 @ 170,
5 @ 195,
3 @ 230,
8 @ 170

Bench:
5@ 90,
5 @ 110,
5 @ 135
5 @ 155,
3 @ 180,
8 @ 135

Row:
5 @ 90,
5 @ 110,
5 @ 135,
5 @ 155,
5 @ 175

It all looks doable, it's just going to hurt come Monday!

On a different note, I'm going to take this bulk more seriously. I'm flat broke right now, so I'm having to eat what I can get my hands on.

I'm waiting on my tax refund, then I'm planning out my diet to the gram and I'm going to post in my journal daily what my macros are.

I will admit my diet has never been on par. I always get in enough protein, but as far as total calories, fat, and carbs, I can't tell you a thing.

I've always made progress, but it's been slow. Sure, I look better in the mirror than I used to, but it's not good enough.

All that will be changing. It's time to get big. It's time to outgrow my clothes. It's time for pants to rip, and shirts to fill.

Chris686
02-24-2007, 02:44 PM
Excellent workout!

I needed that. This just felt like one of the best workout I've had in a long time. I don't know why. Anyways, gotta eat and work tonight. Sucks, but whatever.

Chris686
02-27-2007, 01:48 AM
Workout felt excellent today. I hit every goal except the row, but that was still pretty good. I seem to have overestimated my 5RM just a little. But, to be fair I only had one day's rest when I was supposed to have 2, and this is not an exercise I've been practicing for that long.

Everything 5 reps
Squat :
115
145
175
200
230

Bench
90
115
135
160
180

Row
90
115
135
160
160

I didn't hit the goal for rows, but I think it was because I wasn't fully rested. I'm going to drop my predicted 5RM by five pounds anyways so I don't go stagnant.

My pecs are toast! The wider grip is really hitting them well extremely well, and I have to say I can already see a difference in them.

My legs seem to be responding very well to this routine. I feel like I've gotten stronger already. I'm anxious to see where this program takes me. Seeing some progress in my legs too, which was my main focus in starting this program. I'm going to go so far as to say this has brought me out of my plateau.

Looking forward to week 4. That's when it starts to get a little heavy.

Chris686
02-28-2007, 11:30 PM
Another day, another workout.

Today is my favorite day!

DEADLIFTS! WOOO!!!

Here's how it went down:

(Everything sets of 5)
Squats:
115
145
175
175

Standing Shoulder Press:
80
100
115
130 (PR?)

Deadlift:
175
210
245
280
(Easy)

So far I'm really enjoying this program.
I can also tell that my deads are very much improving. The 280 felt light, which is great considering 285 was very heavy a couple months ago with just three reps.
Squats are going great as well, which was my main purpose in starting this program. My quads, butt, and calves all seem to be looking a little better after just a few weeks.
As for the shoulder press, I estimated my 5RM at 135, which I think was accurate, but I have never actually done that much which is why I think the 130LBs is a PR. This is a lift I've been stagnant in as well, so it seems that the ramped weights is helping me in this department as well.

Still waiting on my tax return. It will still be a little while. When I finally get it, it's time to go shopping for some bulk food.
As for what I'm going to eat, I'm still going to have to layout that plan.

I'm going to start at around 3500 calories, and see where that takes me. Again, I'm going to have to educate myself as to what macros I am going to shoot for, as while I know a little bit about diet from my nutrition class and these forums, I'm not nearly as educated as I should be.

Chris686
03-08-2007, 07:50 PM
Been a little while since I've updated, but I'm still going strong on Starr's 5x5.

The routine is kicking ass, and I'm seeing my squat jump significantly.

I'll go ahead and include both Monday and Wednesday's workout here:
(Everything 5 reps)
Monday:
Squats
120
150
180
210
240 (5 rep PR)

Bench
95
115
140
160
185

Rows
95
105
125
145
165 (5 rep PR)

Two PR's on this day. My squat goal was SUPPOSED to be 235, but I went ahead and bumped it up to 240 since I felt it was reachable. It was, AND it was easy. I didn't believe how easy it went up. This is how I should have been training my squat all along! My legs are looking better all the time too. I can even see it in my calves.




Thursday
(Supposed to be Wednesday workout, but I had a pretty bad stomach ache. I would have barfed if I deadlifted so I just bumped it up to today)

Squat
120
150
175
175

*Light day, nothing special

Standing Shoulder Press
95
105
120
135 (5 Rep PR)

*I had plateaud here for a long time, but the ramped weight scheme seems to have broken that problem. I think I could have even done 140!

Deadlift
180
220
255
290 (5 rep PR... Easy)

*Woot! This is really helping my deadlifts too. I've never pulled this much for 5 reps. The goal was actually supposed to be 285 for today, but I was feeling good and bumped it up to 290, and it paid off. I think 300 for reps would have been cake as well, but I'm not going to push it too hard when I'm already making progress.



With the way things are going with this program, I can see myself squatting 300 for reps in the near future. On New Year's day I made a resolution to hit specific numbers on the big three:

Squat : 400
Deadlift : 450
Bench : 300

Everything feels like it's on track, and I think I'll hit every one of these by the end of the year. The only thing that I feel is iffy at the moment is the bench. I'm still adjusting to the wide grip, so while it's still attainable, I'm going to have to stay on track.

Howard 9
03-08-2007, 09:33 PM
nice job so far man i might start this routine soon.

Chris686
03-09-2007, 02:09 PM
nice job so far man i might start this routine soon.

Thanks!

If you haven't done it, try it! My main goal in using this program was to get out of a squat plateau, and it is working beautifully.


Today should look like this:
Squat
120
150
180
210
245 x 3
180 x 8

Bench
95
115
135
160
185 x 3
140 x 8

Rows
85
105
125
145
170 x 3
125 x 8

Everything looks attainable.

Chris686
03-09-2007, 07:09 PM
Hit all the goals today.

Squats were very easy again. I mean, it feels heavy on my shoulders, but it goes up with no problem.

Chris686
03-14-2007, 02:36 PM
Little while since I've updated, but still making progress on this routine.

Today:

All reps of 5

Squat:
125
155
185
185

Light day, nothing special

Standing Shoulder Press:
85
100
120
140 x 4

It's the most weight I've ever pushed, but I wasn't able to get the fifth rep out. Still, I've made amazing progress on this lift in the time that I've been using the ramped weight scheme.

Deadlift:
185
225
260
300

PR baby!
300 for 5 reps. Not too long ago I was only hitting this for 3 reps.
Next week I get to try for 305, then 310. Almost to 3PPS! Exciting, ain't it?

Chris686
03-18-2007, 01:48 PM
Trained Friday night after work. It was an excellent session, but haven't felt like updating until today.

I was freaking pumped.

Here's how it went:
All 5 reps unless specified


Bench:
135
155
165
195 x 3 (Easy)
140 x 8

I was supposed to start lighter, but I didn't realize I was using my squat weight to begin with :P But still, it felt fine as I'm used to more weight anyways. I'm beginning to become accustomed to the wide grip, and I'll be able to hit 200 very soon.

Barbell Row:
95
105
125
150
170 x 3
130 x 8

This was heavy. No lying there. I've only been doing this kind of row since I started this routine, so it's not something I'm as proficient in as the deadlift, squat, and bench. However, I am becoming very comfortable, and I think this is hitting my biceps extremely well as I'm starting to see some more definition, and a vein is popping out on them as well :)

Squats (!):
135
155
185
215
255 x 3 (Easy)
185 x 8

I let out a war cry after that heavy set. It was freakin' easy! It was late too, so I might have woken up my folks, but I was excited. I think 5 reps at this weight will be no problem. I'm actually going to stray a little from the routine as I think 260 is doable for 5 reps. So come Monday I'm trying 260 for 5 reps. I'm soooo excited!

Well, my main goal in starting this routine was to increase my squat numbers.
I can't believe I'm actually going to try for 260 come Monday, when my 5RM was only 235 to begin the program. 25 pounds on my squat in just a little over a month! I wouldn't have dreamed it.

Chris686
03-18-2007, 08:55 PM
I was so excited today that I had to workout. I just couldn't wait for tomorrow.

I knew I could hit 260 for 5 reps, and I wanted to do it TODAY.
So I did.

Here's how it went:
All 5 reps.
Bench
135
135
145
170
195

Rows
95
110
135
155
170

Squats
135
160
190
220
260 (PR)


PR on both squats and rows, and a PR on my bench since widening my grip.

I'm thinking about adding some sprinting into my routine as well. I need to find out where a public track is in this town, and add sprinting into the mix. I'll have to do some research on the subject before I make any decisions.

I'm either going to start this tomorrow or do some accessory work.

Chris686
03-19-2007, 06:01 PM
Little bit of accessory work today since I haven't done any the last few times in the gym.
Biceps, triceps, dips, abs.

Anyway, a 260 pound squat yesterday, and it was pretty intense.

If everything goes as planned, I should be hitting 300 for 5 reps in exactly 6 weeks.

So the goal is another 40 pounds on my squat in the next six weeks. Now, if this is attainable, I don't know. I hope so. I'd like 300 pounds on my shoulders by next month.

Sidior
03-19-2007, 06:08 PM
looking strong in here, keep it up

Ammotroop
03-19-2007, 06:53 PM
Feels good to make gains doesnt it! Keep it up!

TeamstockyScott
03-19-2007, 07:07 PM
grats on 300x5 deadlift. keep it up man.

Chris686
03-21-2007, 11:00 PM
grats on 300x5 deadlift. keep it up man.

Thanks, just did 305x5 five minutes ago :) These blisters are hurting a little more than usual. I suppose that's iron for ya!


looking strong in here, keep it up

Thanks a lot. I'll be right on your heels here soon. Hopefully anyways.


Feels good to make gains doesnt it! Keep it up!

Hell yes! I swear I was in a squat plateau for 2-3 months. Tried a few different things and finally found something that worked.


Today is my favorite day of the week: Deadlifts!

Here's how it went:

(Everything reps of 5)

Squat:
135
160
195
195

Standing Shoulder Press:
90
105
125
140 (PR!)

I hit it this week!! I let out a big grunt on that last rep. This is turning into one of my favorite lifts. Kind of odd since I didn't enjoy it before, but now that the number is finally going up it's much more enjoyable.

I also worked out my abs the other day for the first time in many months. I usually get ab work indirectly. I never realized how much the standing involved the core until I felt my sore abs getting in on it.

Deadlifts (!) :
190
230
265
305 (PR)

305 ladies! And to be honest, while it was heavy, it wasn't THAT heavy. It still went up fairly easily. I think it was actually a little easier than the 300 last week.


No failures this week. I hit everything. I simply can't wait to squat on Friday. I love that I'm starting to get plenty of looks in the gym when I start my squat reps. Very few people seem to squat in my gym, which is great for me since I can do most of my workouts in the squat rack and be left alone.

Just gets on my nerves when the curl jockeys use it to rest there 75 pound curl bars on.:swear:

borracho
03-21-2007, 11:39 PM
congrats on the deads....I woulda never thunk I could be doing the 3pps...till I tried...and I must say I am quite pleased with it..havent stopped grinning since...now if only I could get my squats on par with the deads id be extatic.

Chris686
03-22-2007, 09:35 PM
congrats on the deads....I woulda never thunk I could be doing the 3pps...till I tried...and I must say I am quite pleased with it..havent stopped grinning since...now if only I could get my squats on par with the deads id be extatic.

Yeah? Great job there. You got a journal?
Just curious as to your stats. Weight, squat, etc.

If you're looking to improve your squat, you should probably check out this routine I'm doing. It's really skyrocketed my squat numbers. It wasn't that long ago that I was struggling to push out 240LBs for 3 reps.

Chris686
03-23-2007, 03:28 PM
Friday, last day of the week. Hit another squat PR!

Weigh in: 182LBs

This is the heaviest I've been in a while. I've just been slow bulking and I hit my goal of 180. The 182 was weighed after I had finished my workout. I had just ate before I made it to the gym, and I had drank a lot of water. Realistically I think it's closer to 178-79 pounds.

Next Weight goal: 190LBs

(everything 5 unless specified)

Squats:
130
165
195
230
270 X 3 (PR)
195 x 8


Another squat PR. Man, PRs are getting boring...

Ha, kidding! This was quite heavy though.

Bench:
100
120
145
170
200 x 3
145 x 8

Hitting the 200 mark again. I can only go up from here. Current 5 rep PR is 205, so I'll hit and pass that in the very near future.

I still feel a little shaky with this wide grip though. I guess my stabilizers are still adapting.

Row:
100
110
135
150
180 x 3
135 x 8

The 180 was actually pretty easy to do. I'm becoming very comfortable with this lift. Also, ever since I started doing this I have seen some better bicep development. Not sure of my back though. I'm sure it's larger, but I haven't taken any recent pictures and that's really the only way I can tell.

Accessory:
Curls, Tricep pressdowns, Dips

Nothing special here.

Chris686
04-02-2007, 08:25 PM
Wow, been a few days since I've updated eh?

Well, I have been out of the gym this past week by choice to let my right knee have some recovery time. It's now feeling 100 percent!

I'm relieved, because it didn't seem to be getting much better, but I've done my best to stay off it on my days off from work to let it get as much rest as possible. I'm standing for 8 hours a day at work, so it doesn't help recovery.

Anyway, the gym is already closed tonight so I'll have to hit it tomorrow instead. I'd much rather do that anyways, since I'm going heavy on the squats (270 LBs at 175LBs BW) and I can workout at the gym without any fear of not coming back up from squats since they have an actual squat rack.

Wednesday and Thursday will be tough. I work 9 hours in the morning and go to school right after work for another 2-3. Won't be able to get into the gym, but I'm going to try my best to get a workout in at home one of those nights.

So I'm picking up right where I left off. I should feel extremely refreshed come tomorrow when I get in there :)

Here are the goals:
All 5 reps

Squats
135
170
200
235
270

Bench
100
125
150
175
200

Row
90
110
135
155
180


All looks easy enough except for the squats. Hopefully the 5 reps @ 270 is doable. If I get that up I'll be F***ing STOAKED!
Might let out a war cry at the gym. Ought to be humorous since tomorrow I'll be in there when all the old folks are walking on the treadmills.

Chris686
04-03-2007, 10:20 PM
Back again!

Everything went perfect today. I'd be hard pressed to ask for a better workout.

PR's as well!

Squats:
135
170
205
235
270 x5 (PRPRPR)

270 lbs! Not too shabby. The bar is beginning to bend a little bit. I love the way it looks. It's pretty cool that it bounces too :)

Bench
100
135
150
175
200

200 was a little heavy. I almost didn't get it up. My chest is going to feel this tomorrow. Again, I'm still growing accustomed to this new benching style. I'd benched the same way for my entire career, so it's taking a little longer than expected to make gains.

Row:
95
115
135
155
180 (PR)

PR here, but it's a little iffy. It may have been too much weight because my form was pretty sloppy at the end. I'm doing this again next week.

And there we have it.

I've also decided to change something slightly. I'm wanting some extra bench work since I'm feeling so weak in that department. So I've decided that instead of squatting three times a week, I'm going to swap my Wednesday squat session with bench press instead.

I feel like this will get me the extra work I want while still allowing me to progress rapidly on my squats. It will also give my aching knees a little extra recovery since they start to hate me after about 6-7 weeks of all that squatting, even though I'm not really 100 percent convinced that it was the squats that cause the pain since it started while I was at work walking around the store.

Until next time... Long next two days, so I'll have to workout on Thursday night after school.

Chris686
04-05-2007, 08:14 PM
Working out is pretty much out of the question tonight. I'm so tired.
I'm surprised it's only 9. It feels like 1am.

I'm just going to have a drink, watch some tv, and go to bed. So the plan is just to lift tomorrow when I get up and I'm ready. So here are my goals:

Bench:
100
125
150
150

Shoulder Press:
90
110
130
145 (Yikes!)

Deadlift:
195
235
275
315 (3 plates kiddies!)

Accessory:
Abs, curls, dips

So the shoulder press and dead should both be PRs. I'd forgotten that I actually hit 140 for 5 reps last time. So now the goal is 145, which makes me a little nervous, but what the hell.

The deadlift I'm extremely excited about. This is the milestone I've been waiting for. I was really supposed to go for 310 pounds this week, but I'm going to push myself for 315. Hopefully it pays off. I never really max out, so I've rarely ever failed a set of deadlifts. I'm confident I'll continue that streak :hump: :hump:

Cirino83
04-06-2007, 07:27 AM
Strong liftin. Nice work with the DL!

Chris686
04-06-2007, 06:20 PM
Heavy heavy day! Two weeks, 2 days since my last deadlift session.

Squatting after that week off left my legs really sore from Tuesday. They're still sore to this day, and got quite the workout on my deads.

I hit nearly all goals. I only missed one by one rep.

Shoulder Press
90
110
130
145 (x4)

Missed that final rep. I knew it wasn't going to go up so I just racked it. I surprised myself getting 4 reps to be honest. The 5 reps at 130 felt so heavy, I was wondering if I'd be able to do 2 reps at 145. It went up with no problems.

Deadlifts:
195
235
275
315

Hit all sets! F'n great. Got some looks while I was doing it. Now I get to go for 320 next week!

Bench
100
125
155
155

Whew. I was beat after the deads. I had some serious shaking going on doing the bench press today.

Accessory
None. Skipped it all. I don't know what I was thinking really. It'd be pretty damn hard doing that after these deads.


Summary:

Man, I feel like I've come a long way! 315 pounds on my deadlift. Looking at progress on paper makes me feel good.

Bako Lifter
04-06-2007, 06:28 PM
Deadlifts:
195
235
275
315

Hit all sets! F'n great. Got some looks while I was doing it. Now I get to go for 320 next week!


Congrats on the 3 plates, I'll be trying them on Monday :D . Lets just hope you weren't getting the looks because you had horrible form, lol.

Chris686
04-06-2007, 06:30 PM
I felt like my form was great actually.

I've gotten into such a groove that it never really seems to suffer anymore.

Bako Lifter
04-06-2007, 06:31 PM
I felt like my form was great actually.

I've gotten into such a groove that it never really seems to suffer anymore.

Well then congratulations. Do you go sumo or conventional?

Chris686
04-11-2007, 10:54 PM
Well then congratulations. Do you go sumo or conventional?

Conventional stance. I used to do sumo.

Not too long ago I decided to try out the sumo stance again, and I couldn't pull nearly as much weight, so I just stuck with conventional.


Couple days late on this post. This is actually my Monday workout. I didn't make it to the gym today since I was a little busy, so I'll be working out tomorrow and Friday instead.


The numbers:
(All reps of 5 as usual)
Squat:
140
170
205
240
275 (PR)

Heavy f****** weight. Form held up well. I didn't think I had that fifth rep in me, but sure enough it went up.

Bench:
105
135
150
180
205 (PR Match)

Made it back to 205! Pecs are starting to feel bigger too since changing my bench style. Great stuff.

Row:
90
115
140
160
180

Matched the 180 I did last week, but my form was much better. I'll be upping the weight next week as a result.

Can't wait for tomorrow.
I'm trying for 325LBs on the deadlift instead of 320. Pushing myself with those 10LBs jumps in weight instead of 5LBs have been helping quite a bit on the two big lifts. Whether or not I'll get 5 reps is a good question, but we'll see.

Chris686
04-14-2007, 01:15 AM
Hit the gym again today.
I was too lazy to work out yesterday. No excuses. Before I knew it, it was time to go to school and the day was over.

So that's a workout skipped.

Made it in there today (Friday... though I guess it's technically Saturday now.)

Everything was pretty solid.

(All reps of 5 unless noted)

Weigh in: 175LBs

Squat:
140
170
205
240
280 x 3
205 x 8

PR again. Last rep was definitely heavy as hell on the 280. I'm thinking I won't be able to squeeze out five of those come Monday, but I'm hoping for the best.

Bench:
100
135
150
180
210 x 3 (PR)
155 x 8

The 210 was heavy, but I don't feel like I had any trouble handling it. Five reps should be easily doable come Monday. I'm starting to feel like my benching is becoming pretty solid.

Bent over barbell row:
90
115
140
160
185 x 3

That's a PR :) Great stuff. It didn't seem that heavy, but my grip feels a little iffy when I'm doing these. I've not had to resort to using my wrist straps with these, and hopefully won't have to. I think my grip strength should increase when I continue upping the weight.

As far as deadlifting I use a mixed grip, and I'm pretty confident I could probably pull 500LBs without any issues....Not that I can pull 500 anyways :P
And I can always set the bar down between reps.


Body weight.... What do I want to do?
I'm not having any issues with putting weight on the bar, so maintaining is a viable option.

I've got a little bit of a gut and some love handles, so cutting is also an option. I'd really like to see some abs.

But I'd also like to get bigger, but money is tight.

Ackkkkkkk I DON'T KNOW!

FANCYPANTS
04-14-2007, 07:43 AM
GET BIGGER!!!

Man, it looks like you have had some really good gains with this routine...keep up the hard work man...im diggin on the 5x5/

Chris686
04-16-2007, 03:51 PM
GET BIGGER!!!

Man, it looks like you have had some really good gains with this routine...keep up the hard work man...im diggin on the 5x5/

Definitely. Started at a 235 squat 5RM and I just did 280x5 today.

Today's workout:

(All reps of 5)

Squat:
140
175
210
250
280 (PR!!)

Remembering how I did on Friday, I had no idea I'd hit that for 5 reps.
Dare I say, it was also pretty easy. This was a piece of cake. Soon enough I'll be hitting 300 for reps.

Bench:
115
135
155
185
210 (PR)

Heavy stuff. Barely managed the last rep, but it did go up. 215 here we come.

Row
95
115
145
170
190 (PR!)

Three PRs in one day. Can't ask for much else.

Well, there you have it. I had a crapload of energy today in the gym. This whole workout only took 50 minutes. I was flying through the sets.

LibertyDante
04-19-2007, 04:36 PM
Awesome progress bro! You are really strong on the Overhead Presses... I can only do 115 X 5 and thats heavy for me... Keep it up bro!! I love this workout

Chris686
04-20-2007, 04:29 PM
Awesome progress bro! You are really strong on the Overhead Presses... I can only do 115 X 5 and thats heavy for me... Keep it up bro!! I love this workout

Oh yeah, that crap's heavy. I've made some very good progress. A few months ago, the 115 x 5 was super heavy for me too, so you'll get there in no time.

Bumping this for now... Heading to the gym even though I'm super tired.

Chris686
04-22-2007, 11:05 PM
Arghh.....

I'm feeling grumpy. Work has got this PL'er bruised and beaten. New job on the way, but that's another topic.

Here's my lifting on Friday: (Few days behind ;))


(All 5 reps unless specified)
Squats:
140
175
210
250
285 x3 (PR)

Man that was heavy. If you had told me I was going to go from 235 pounds to 285 on my squats in 10 weeks I've had said you were full of ****. I guess Starr knows what he's talking about.

Bench:

105
135
160
185
215x3 (PR)

Another PR. 215 is some weight.

It's only a matter of time before I hit 225.


Row:
95
120
140
165
190x3

I was wanting to do 195, but I was already tired and feeling beat up so I only went for 190.

Two PRs on Friday (Two days ago).

I won't be making it to the gym tomorrow unfortunately. I think I'm going to be cleaning (Shoving **** out of the way) in my garage so I can workout tomorrow. I haven't missed a Monday workout in a long time, and I feel that is the most important day of the week.

I hope I feel 100 percent tomorrow.

bigmoney
04-23-2007, 02:59 PM
Man this is some sweet progress!! I cant wait to do this program during the summer. 2 plates on bench isnt far away, keep at it!

Chris686
04-25-2007, 03:49 PM
Man this is some sweet progress!! I cant wait to do this program during the summer. 2 plates on bench isnt far away, keep at it!

Thanks a lot man. Compliments are always great.

I made it to the gym today! I was feeling bad about missing deadlifts two weeks in a row, so I decided it was time to test out my 1RM.

All 5 reps unless specified

Squat
140
170
205
205

Light day, nothing too special.

Shoulder Press
95
110
130
145 x 3

Ugh. Couldn't hit those last two reps. Missed my last two workouts, so I think that's why it's looking bad.

Deadlift-

135 x 5
225 x 2
295 x 2
345 x 1
405 x 1
415 x failed

Kick ass. The 405 was heavy, but I thought I would have one more rep in me so I tried for 415 but the bar didn't even budge. I was a little pissed at that, but 405 at 175LBs body weight is nothing to scoff at. Everyone was looking when I kept putting more weight on the bar.

But like I've said before, most people in my gym are curl/bench jockies, so most of them seem to be impressed when someone has two plates on the bar.

WestsideWarrior
04-25-2007, 04:00 PM
Looking strong man, shoulda went for 410, but the 415 is near, keep working hard

Chris686
04-28-2007, 11:09 PM
I didn't make it to the gym Friday. I was feeling pretty nauseous.

So instead of Friday, I went Saturday! I'm kind of glad too. The gym was bare. I basically had the whole thing to myself.

I didn't do everything according to plan today since I had to miss my Monday workout due to work. So I did (basically) the same thing I did last Friday with a couple exceptions on squat and rows. I upped the weight on those.

Squat:
140
185
210
255
290 x 3 (PR)

Another PR!!! I felt great.

Bench:

105
135
160
185
215x3

Exact same as last week. Nothing spectacular. I didn't like the idea of keeping the same weight, but 220 didn't feel attainable.
Even so, I'm trying for 220 come Monday whether I can make it or not.

Row:
95
120
140
165
195x3 (PR)

Very heavy, but it didn't give me much fuss. 5 reps should be attainable on Monday. Form held up really well too.

Little gym story today since I've got no kind of writer's block... my virtual pen is flowing:
While the gym was bare, there was a kid there with his dad today. The kid was probably 14-15, a little shorter than me, and 130LBs or less. Bone thin. I see him and his dad (I'm assuming that's who it was), and I'm in the squat rack. I could tell from the beginning they were coming over to the curl bars.

The dad was probably in his 40's and completely out of shape. Sadly, he was the same person giving the pointers.

His dad grabs the bar and tries to show his son how to curl. TERRIBLE form. Not only was he abnormally weak, even for an untrained guy, he's using that 40 pound bar and using lots of momentum and leaning back to get the bar up.

So his son grabs the 20-30 pound bar, I didn't pay much attention. His form is even worse. He's leaning back as far as he can and struggling to get that bar up, got his feet on his tip-toes, and I hear his dad say, "Alright, one more!"

At the same time I had 290LBs on the bar getting ready for my squats. I usually leave others alone, but I really wanted to say something to the guy. He's teaching his kid wrong, and setting him up for injury.

It's too bad I'm a pretty firm believer in letting these people do as they please, even if it's wrong. I don't know why I didn't say anything, maybe I was in my own little world at the time. I was just a little appalled when I heard the dad say, "One more," when his son was already doing it wrong.

I wasn't too surprised to see them move on to tricep extensions after that. I didn't pay much attention after that, but he was probably doing that wrong as well.

I sort of feel like it was the right thing to say something to those people, but I didn't. If I see them together in the near future, I'm going to offer up a bit of advice.

Chris686
05-02-2007, 04:12 PM
Weigh in: 182LBs

Back up in weight. It's pretty solid weight this time, not water weight. I can notice the difference in size.

I missed my workout today. I had a job interview and I've got an exam in about an hour. Gotta do what you gotta do.

Didn't post the Monday workout though, so here it is:

Squat:
145
185
220
255
290 x 4
Missed the final rep. I'll have to try for this again next week, but I think it'll be easily attainable. 300 is right around the corner :)

Bench:
110
135
160
185
215 (PR)

5 reps at 215. Did pretty well, but it barely went up. Next stop is 220.

Row:
100
125
150
170
195 (PR)

Another PR. 200 on Friday. Form did feel just a little sloppy though on the last rep. All the other reps were spot on though.

Anyways, had no choice but to miss the workout today. Job interview, but I think it went well. Hopefully I'll be having a new job within the next few days :)

Chris686
05-02-2007, 07:50 PM
My class got out earlier than I thought! The teacher showed up drunk again. It was a programming class, and he didn't even know how to get his exam up on the network for us to look at it.

For some reason he has a phobia about printing the exams out, so instead he just sent us all home and told us that the grade for the semester would just be what we turned in so far.

Cha-ching! I would have bombed the exam. So I was happy.

In turn, I made it to the gym tonight! Sweetness. Yes, I am very happy, and you'll soon see why.

Everything for 5 reps as usual


Squats:
145
185
220
220

Standing Shoulder Press:
95
110
130
145 x 4

Crap! Missed it again. This sucks, but this lift is not one that has ever progressed easily for me. I think I'll hit it next week.

Deadlifts (!)
135
200
240
280
320 (PR!!!!!!!!111eleven)

WOWOW! I busted my ass here tonight. I felt like I was going to puke after the set at 280, but I said screw it, you're trying for 320 anyways.
I'm so excited! It felt really light too. I think 325-330 would have been just as easily obtainable.
That's not to say that this set didn't completely throw me on my ass - it did. BUT it still felt so light that I can feel even more improvement next week. 330 will probably be the goal.

And on the plus side, there was a totally hot blonde girl checking me out :nod: . When I see her again I'm going to try to spit some game even though I don't have any.
I didn't want the booty screwing up my head when I was about to go for a big pull.

Man, the adrenaline's still flowing. I'm just proud of myself for kicking that weight's ass when I was feeling ready to barf. I actually had to lay down for a few minutes after the set cause I was beat. I don't think it's ever taken me so long to unrack the bar :P


Overall this was a great day. Everything went my way.

Good job interview, lots of food, no exam, and a huge lift. I couldn't ask for a better day.

Chris686
05-08-2007, 08:36 PM
New day, new lifts.

Wasn't able to go to the gym Monday, so I had to make it today instead.

Hit a couple PRs today. Very proud of myself.

Weigh in: 178

All 5 reps

Squat:
145
185
225
255
290 (PR!)

FINALLY! It took me a couple weeks, but I made it up past the 290 mark. 295 on Friday, and with the way the 290 felt, I don't see why 295 is going to hold me down for more than a week.

Bench:
115
140
165
195
225 x 3

I decided to throw a little extra on there today because I thought I would be able to get it. I was just getting so excited for 2 plates, so I had to try. I did get a 4th rep, but I think my spotter touched the bar up a little bit so I can't count it. I'm going to stick at 225 on Friday.

Row:

100
125
150
175
200 (PR)

Getting very strong at this lift. I'm glad it's going up so high too, because I feel like my grip is really improving as well. It's pretty hard to hold 200 with the double overhand for 5 reps though. I'm getting close to where I can no longer hold on to the bar.


Excellent day in the gym today. Tomorrow I'll be deadlifting and trying 145LBs on the shoulder press again. I'm hoping for a good day.

I've also decided it's time to put up a few pics to see if I made any (visual) progress. I'll compare them to my pics from December, so the ones I'm going to post will be from 5 months ago.

I've made excellent gains on the bar, so as far as looks they come second. I kind of feel like my body fat percent is a little higher than it was, but whatever.

Chris686
05-08-2007, 09:23 PM
Old:
11/28/2006 Back Pic
http://img216.imageshack.us/img216/8777/mebackwg3.th.jpg (http://img216.imageshack.us/my.php?image=mebackwg3.jpg)

01/11/2007 Back Pic
http://img150.imageshack.us/img150/7081/backjan112007ye6.th.jpg (http://img150.imageshack.us/my.php?image=backjan112007ye6.jpg)

11/28/2006 Front Pic
http://img152.imageshack.us/img152/9535/mefrontflexld6.th.jpg (http://img152.imageshack.us/my.php?image=mefrontflexld6.jpg)

1/11/2007 Front Pic
http://img68.imageshack.us/img68/3751/frontjan112007ku9.th.jpg (http://img68.imageshack.us/my.php?image=frontjan112007ku9.jpg)

11/28/2006 Front Biceps
http://img97.imageshack.us/img97/3764/mefrontbicepvb6.th.jpg (http://img97.imageshack.us/my.php?image=mefrontbicepvb6.jpg)

1/11/2007 Front Biceps
http://img136.imageshack.us/img136/2166/doubbicepjan112007en3.th.jpg (http://img136.imageshack.us/my.php?image=doubbicepjan112007en3.jpg)


New:

http://img2.freeimagehosting.net/uploads/th.555741bf90.jpg (http://img2.freeimagehosting.net/image.php?555741bf90.jpg)

http://img2.freeimagehosting.net/uploads/th.dcd93e1e88.jpg (http://img2.freeimagehosting.net/image.php?dcd93e1e88.jpg)

http://img2.freeimagehosting.net/uploads/th.e95ae579fa.jpg (http://img2.freeimagehosting.net/image.php?e95ae579fa.jpg)

http://img2.freeimagehosting.net/uploads/th.52c233d491.jpg (http://img2.freeimagehosting.net/image.php?52c233d491.jpg)


So looking at my pics, I believe I have more muscle mass, but greater body fat percentage.

I think these pics have made it clear to me what I want to do. I want to cut. I've been eating most anything in sight. I mean, I stay away from sweets, fried foods, and fast food completely, but I'd be lying if I said I had a good diet. I get plenty of protein, but my macros are way off.

So it's all decided then. Time for a cut. I'll cut until I believe I look good.

Also, I need a tan, but I doubt that's gonna happen. Maybe I'll do my HIIT outside without a shirt or something.

Chris686
05-10-2007, 01:16 AM
Rockin' day in the gym. Hit a PR on the deadlift.

No details right now, i'm a little short on time, so I'll be posting the workout tomorrow.

AND, I have a new thing I'm proud to post. I tracked EVERYTHING I ATE TODAY!

First day of the cut, and I'm going to take it seriously. I want to get ripped. Looking at my pics, I think I'll look fantastic slimmed down a little bit. I'll be posting those tomorrow too. I'm eating right now nad might eat some more afterwards to get the cals up. They were a little lower than I'd like since I didn't eat as early as I should've.

Chris686
05-10-2007, 12:50 PM
Well, here were my stats. Looks like I need to get the fat intake up. I didn't eat early enough in the day apparently. I'll have to try to remedy that today. Protein intake was great though.

221 Protein - 884
93 Fat - 837
84 Carbs - 336

2057 Total

I definitely want about 500 more calories, so I'll try to get the rest of those cals in the form of fat today.

Here's how the lifting went yesterday:

Squats:
Skipped. I had just squatted a PR the day before and my right quad was feeling tight. It was best to sit that one out.

All 5 reps

Deadlifts:
205
245
290
330 (PR)

Easy. The last rep stuttered a little bit, but it wasn't really that hard at all. I had the looks of every guy in the gym when I was doing them too. Felt great :)

Shoulder Press:
90
110
130
145 x 4

Ack! Stuck again. I'm hitting a plateau here. I don't know what to do. I think it's probably best if I switch over lifts to something else. I'm thinking just moving over to incline bench since I'd like a little bit of extra chest work anyways.

Little bit of ab work too. I was proud of myself for that.

Only a matter of time. If I'm able to stay on track with the diet, I'll have a nice looking body in a couple months. Yesterday was day 1 of the cut, and it went well. Day 2 starts today. Time to head to the kitchen.

Cirino83
05-10-2007, 01:12 PM
Nice job with that PR with pulls.

Chris686
05-10-2007, 10:13 PM
Second day of cut. I'm taking it seriously.
Just posting the macros, no lifting today.

Protein - 214 - 856
Fat - 151 - 1359
Carb - 92 - 368
Total : 2583

This is right where I want to be calorie wise. I'm happy about today.

Chris686
05-10-2007, 10:14 PM
Nice job with that PR with pulls.

Thanks a lot. Might try for 340 next week if I've got the balls for it.

Chris686
05-11-2007, 07:44 PM
End of the day. I was exhausted. I came home and fell asleep for about an hour, but I missed the gym.

No big deal though. I'm off work tomorrow, and the gym is always empty on Saturdays. I won't have to fight with the posers using the squat rack for curls.

Just posting my macros for the day. Day 3 of the cut, and everything went well. Call me crazy, but I'm already seeing a bit of a difference. I still have way more gut than I want, but I'm looking better. I'm excited about what I'll see in one or two months.

Protein - 219 - 876 Cal
Carbs - 122 - 488 Cal
Fat - 122 - 1098 Cal
Total 2462 Cal

Chris686
05-13-2007, 09:00 PM
Another day.
Yesterday's workout and yesterday's macros:

May 12

Protein - 191 grams - 764 Cal
Fat - 122.5 - 1103
Carb - 151 - 604
Total: 2471

Carb intake a little higher than I'd like, but another good day all around.

Workout...
My head hurts. I'm going to lay down. Not posting anymore.

Chris686
05-14-2007, 11:26 PM
So far so good on the cut.

Couple days behind on posts.

May 13
Protein - 192 - 768
Fat - 135.5 - 1220
Carbs - 93 - 372
Total - 2360

May 14
Protein - 196 - 784
Fat - 141 - 1269
Carbs - 139 - 556
Total - 2545

Chris686
05-20-2007, 10:17 PM
Getting back in the game tomorrow. I took the week off, because I felt like it was time.

I think it's time to try something new. I'm going to do basically the same thing that I was doing with a few modifications.

Monday:
DB Bench 5x5
Barbell Squat 5x5
Bent over DB Row 5x5

Accessory:
Triceps 3x8

Wednesday:
Incline BB Bench 4x5
Light Barbell Squat 4x5
Deadlifts 4x5

Accessory:
Abdominal work 3x10

Friday:
DB Bench 5x5
Barbell Squat 5x5
Bent over DB Rows 5x5

Accessory:
Biceps 3x10

Anyways, basically the same thing. Cutting plan stays the same, and has been going great. I haven't lost quite as quickly as I want to, but I haven't been in the gym either. With the extra lifting in the gym I should be where I want to be calorie wise. If not, i'll have to drop it to 2300-2400.

Chris686
06-16-2007, 10:10 PM
It's been a while since I've posted here, but it's time. My diet has been on track, and so has my training (Mostly... Got sick recently and I've been out of the gym since).

I've decided to make a change of pace here. I want to try something new with my training, so I'm going to shy away from the powerlifting scene and give a higher rep, bodybuilding kind of routine a try.

I've done pretty much exclusively powerlifting type training most of my weightlifting career, so with a little pressure from one of my workout buddies I'm going to give a new split a try that I just wrote up. With the newfound dieting success and some more hypertrophy geared training I'm giving in to my vanity in an attempt to just look better naked and not pay as much attention to strength gains.

So powerlifting style training will take a backseat... for now. I'll have to see which type of training I prefer before I make any permanent decisions.

Monday:
Chest/Back
Bench 3x8
Decline Bench 3x8
Pull Ups 3x5 (Up the reps when I can until I hit 3x10 and I will buy a pull-up belt to add weight)
Dumbbell rows: 3x10
Shrugs: 3x10 (Just so I don't feel my traps are completely neglected with the lack of deadlifts in the split.)

Wednesday:
Legs
Squats 3x10
Lunges: 3x8 (Never done these, so it ought to be fun)
Good Mornings: 3x8
HyperExtensions 3x8 (+Weight if needed)


Friday: Shoulders/Arms
Close grip bench: 3x8
Preacher Curls: 3x8
Dumbbell curls: 3x8
Shoulder Press: 3x8
Front Raises: 3x8
Tricep Extensions 3x10 (Not sure why I ever stopped doing these as I saw considerable tricep growth when doing them.)

Ab work will be inserted when I feel like doing it, but limited to once a week.

I just wrote the split up, so I may make some changes, but I'm pretty happy with how it came out. I know the shrugs don't really fit in on leg day, but I'd rather not add them to any other day and I still want some direct trap work since I'm pretty blessed there and even a little trap work and I grow.

As for deadlifts I have decided to go without them for a little while, but I may re-insert them in after doing this for a couple months. It's not like I'll never do them again, and I may just decide to throw them in on occasion on chest/back day.

That's all for today. Giving the new split a try on Monday. It's going to be weird since I haven't done anything above 5 reps since February.

North
06-16-2007, 10:54 PM
Just a thought, wouldn't it be better to stick to your powerlifting program and lift heavy while your on a cut and then hit the bodybuilding when you're bulking or atleast maintance? Looks like a fun routine anyways, I want to try a bodybuilding split one of these days. Keep up the good lifting.

Chris686
06-18-2007, 12:40 PM
It might be, but I'm not that concerned to be honest. The wheels have already been set and motion and I'm starting it today just as soon as I leave (Now.)

Cut update:
Start Weight:
May 11: 182LBs
June 18: 169LBs

Very little strength loss from what I can tell. I haven't really made much progress in this time-frame though, but I did add 5 pounds more to my squat getting up to 300 for 5 reps which I never fully completed but got close. I guess I can't ask for a much better cut overall, with virtually no strength loss after losing 13LBs. Looking at my gut it seems like it is a lot of fat loss.

That's all irrelevant now since I'm starting the new routine.
I must say I think I'm looking pretty damn good at this point :)

Cirino83
06-18-2007, 02:08 PM
Nice workouts. Cut progress is coming along nicely. 13 lbs and little strength loss is good.