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Bako Lifter
03-29-2007, 06:00 PM
Hey guys, I'm starting my very first journal so feel free to leave me a post whenever you visit. I'd appreciate all of the criticism and tips you guys might have. I'm 16 years old, 141 lbs, and 5'7". My goals are primarily to get stronger, but I am also trying to gain as much lean body mass as I can. I'm in my 3rd year of weight lifting and my current 1RMs are:

Bench Press - 230 lbs
Parallel Squat - 225 lbs
Dead Lift - 250 lbs

Bako Lifter
03-29-2007, 06:05 PM
.........

Bako Lifter
03-29-2007, 06:09 PM
March 29, 2007

Weight - NA

Bench Press
135 x 6
185 x 6
205 x 4
205 x 4
215 x 4
225 x 2

DB Incline Press
35 x 10
50 x 10
60 x 8
70 x 6

DB Flyes
20 x 10
25 x 10
27.5 x 10
30 x 10
35 x 10

Dips
5 x 10



Notes:

I probably could have gone higher on bench ( 3 and 4 set) but I didn't have a spotter.

donnie165
03-29-2007, 06:12 PM
Goodluck to you. Very impressive bench for your weight atleast imo.

Bako Lifter
03-29-2007, 06:13 PM
March 30, 2007

Weight - 143 lbs

Bike
x 5:00

Squats
135 x 10
135 x 10
135 x 10

Leg Press
3 pps x 10
6 pps x 8
8 pps x 8
9 pps x 8

Deadlift
135 x 8
185 x 5
205 x 4
225 x 4
245 x 3


Notes:
Dead lifts tore me up, I've never done them before. My squat weight was low because my legs were cramping. I haven't done them for I couple weeks, that's probably why.

Detard
03-29-2007, 06:19 PM
damn dude. chest 3 times a week seems pretty overkill even if you have AMAZING recovery time. If I were you I would be focusing on squats and deadlifts instead and heavy back work. nice work though

nhlfan
03-29-2007, 10:17 PM
~100g fat is probably enough for a day. more protein would do you well, yeah.

you've got good goals man, you can do it. it's a refreshing change from people that sign up and want to eventually weigh 165lbs.

Kiaran
03-29-2007, 10:48 PM
Right on, man. Looking like some solid groundwork you are laying down. Get eating and stick with it. Good luck!

Bako Lifter
03-30-2007, 08:21 AM
Thanks guys.

Bako Lifter
03-30-2007, 03:43 PM
March 30, 2007

Weight - NA

BencPress
185 x 12 PR

Seated Cable Rows
60 x 10
75 x 10
90 x 8
105 x 8
90 x 8

Hammer Strength Row
90 x 10
140 x 10
140 x 8
140 x 8

Hammer Strength High Row
90 x 8
90 x 8
110 x 6


Notes:
Today was a back day. When I first got to the gym my friend was maxing on bench press (185 lbs). so I did one set just to see how many I could do.I tried upright rows, but my shoulder was bothering me. I tried stretching it but the pain wouldn't go away. Oh well...

Bako Lifter
03-31-2007, 04:27 PM
March 31, 2007

Weight - 143 lbs

Bench Press
185 x 6
205 x 6
225 x 4 PR

Squats
185 x 6
205 x 6
215 x 4

Incline DB Press
50 x 8
60 x 8
70 x 8 PR


Notes:
Today was just a what-ever day.... although I did set some PRs. My legs were feeling neglected so I gave them some squats to cheer them up. I'll post my calories and stuff later.

Bako Lifter
04-02-2007, 02:40 PM
April 2, 2007

Weigh In - 149

Sumo Deadlift
135 x 8
185 x 5
225 x 4
245 x 1
275 x 1 PR
285 x 1 PR

SLDLs
135 x 8
155 x 8
165 x 8

Bent Over Rows
95 x 8
105 x 8
105 x 8

Power Shrugs
135 x 8
185 x 8
185 x 4


Notes:
Today was an awesome day. I weighed in at 149, that's 6 more lbs than on Saturday. I switched my deadlift form to a sumo stance, adding 30 lbs to my max. Getting in 3500+ calories is becoming way easier, I find my self feeling hungry throughout the day compared to last week when I was feeling bloated all the time. I couldn't do power shrugs, my grip is not strong enough, I'm gonna get some of those wrap things soon.

Bako Lifter
04-03-2007, 01:36 PM
April 3, 2007

Weigh In - 149

Bench Press
135 x 6
185 x 6
205 x 6
225 x 5 PR
135 x 6

Incline Dumbell Press
35 x 8
50 x 8
65 x 8
75 x 8 PR

Dumbell Flyes
25 x 8
30 x 8
35 x 8

Push Press
115 x 3
135 x 3
155 x 3 PR


Notes:
Third bench press session in a row that I've added 1 rep to my 225 lb set. I was really dissapointed with myself because my 205 lb set was really tough, I thought my bench had gotten weaker, but I guess not. I'm assuming my new max is about 245-250. My weight stayed at 149 so that's also a positive.

Bako Lifter
04-05-2007, 05:09 PM
April 4, 2007

Weight - NA

Squats
135 x 8
185 x 4
205 x 2
225 x 1
245 x F

SLDLs
135 x 8
155 x 8
185 x 8

Bench Press
135 x 8
135 x 8
185 x 8


Notes:
I was forced to go on a family vacation yesterday, just got back, and I had to go to this crappy gym full of old people and it was dead silent so I didn't want to cause a commotion and go full out so I just did a "whatever" workout. I'm also getting sick :mad: . I get sick every time a start to gain weight, but this time, I'm not gonna stop working out. I'm gonna kick my body's a$$. Also had no food to eat so macros suck.

Bako Lifter
04-05-2007, 07:45 PM
April 5, 2007

Weight - 147.5 lbs

Box Squats 20"
135 x 8
185 x 8
205 x 8

Box Squats 18"
185 x 3
185 x 3

Box Squats 15"
135 x 8
135 x 8

Good Mornings
65 x 8
65 x 8
75 x 8

Bent Over Rows
45 x 8
95 x 8
105 x 8


Notes:
I'm definitely sick, I had no endurance and I was sort of achy at the beginning of the workout. I'm gonna rest tomorrow and try to get in some bench on Saturday.

Bako Lifter
04-06-2007, 06:10 PM
Friday, April 6

Weigh In - 149.7

Bench Press
135 x 8
135 x 6
185 x 6
205 x 6
225 x 5

Incline Dumbbell Press
25 x 8
50 x 8
60 x 8
70 x 8
80 x 6 PR

Seated Db OH Press
35 x 8
50 x 8
50 x 8

Triceps x 4 sets


Notes:

I'm feeling a lot better today, but I still have an annoying runny nose. I got 225 x 5 on the bench press again, but it was way harder then the last time I did it. On the incline dumbbells, I had no spotter so I had to get the first rep of 80s by myself... and it was way harder than the 6th rep. My body weight is soooo close to 150, I'll be there by Monday.

donnie165
04-06-2007, 06:44 PM
Excellent progress gaining the weight. I need to go opposite direction you have the fun job :D.

Bako Lifter
04-06-2007, 07:55 PM
Thanks Donnie.

Can'tstopnow
04-06-2007, 08:03 PM
Like the dedication. Do you prepare any shakes for the morning? I started doing that in the morning and it helped a ton with the way I felt and lifted. Keep at it Bako.:thumbup:

Bako Lifter
04-06-2007, 08:29 PM
Thanks Cantstopnow. I do use cytogainer, and the one time I did drink my shake before my workout was last Tuesday. I set a few PRs and did feel better than usual, I think that's what I'll start doing from now on instead of drinking them afterwards.... or maybe I'll do both? :idea:

Can'tstopnow
04-07-2007, 01:32 PM
Both is good, easy calories and protein. I like a lot of carbs before and high protein with moderate carbs after while bulking.

Kiaran
04-07-2007, 01:47 PM
Bench is looking super strong, man. What's your split looking like right now? Just some advice: definitely do not start using straps. They are about the worst thing you can do for improving grip strength. The second I stopped using them, my grip began improving. I can hold onto 315 for ten reps, no problems now. Just keep the workouts coming. Rest up and feel better soon.

Bako Lifter
04-07-2007, 01:51 PM
Thanks Kiaran. So how should I improve my grip? Just pick up 225 and hold on as long as I can?

My split is basically:

Squat / Assistance
Chest / Assistance
Rest
Speed Squat / Deadlift
Speed Bench / Back
Rest
Rest

Freakish
04-07-2007, 01:57 PM
Bako, ive never been one to use straps for grip assists, i do use chalk tho on my DLs and wieghted pullups. i found that my grip just naturally got stronger as i progressed with those 2 exercises especially. also, i used to have that wierd wrestler foreman strength that i am getting back now

keep it up man, at 16 i wish i was i was putting up 245, hell i wish i could do that now with frequency.

Kiaran
04-07-2007, 02:00 PM
To improve your grip, work on squeezing the bar as tightly as possible before you liftoff. Ignore the pain if the knurl is digging into your hands and they will only get stronger. Obviously if your calluses are ripping, take care of them :) The fastest way to imprive grip is with heavy deadlifting. Heavy as you can go for reps. Good luck!

LiftingKid
04-08-2007, 07:29 AM
I finally found your journal!

I agree with Kiaran. Heavy deadlifts are the way to go if you want a better grip. You can also try static holds, set the power rack pins in such a way that when you lift the bar it will be like a rack pull with 2" ROM. From there, just hang on to the bar for time. You can use different grips (mixed, double overhand, etc.)

Bako Lifter
04-08-2007, 07:47 PM
Thanks for all the tips guys. :D

My new DL max and maybe a new bench max will be comin' tomorrow. I've gotten lots of rest this weekend and have been eating like an animal.

Bako Lifter
04-09-2007, 06:05 PM
April 9, 2007

Weigh In - 150

Bench Press
135 x 4
185 x 4
205 x 4
225 x 4
245 x 1

Deadlift
135 x 1
185 x 2
225 x 1
275 x 1
295 x 1 PR
305 x 1 PR

Bench Press
135 x 5
225 x 5

Incline Press
135 x 6
155 x 6

Incline Dumbbell Press
60 x 8
70 x 8
80 x 5

Shoulder Push Press
135 x 3
155 x 3
165 x 2


Notes:
Morning P.E. class, coach made me bench press which caused my chest to be "shot" for the rest of the day. Went to the gym to max on DL. I pulled 305, and man, I wish I video taped it. It was awesome, I couldn't have pulled an ounce more. I got on the scale and it said 150 (big slider on 100and little slider on 50). So I moved the little slider to 0 and the big one to 150, and I wasn't heavy enough so I don't know how much I weigh. My dumb friend messed up my routine, we walked into the gym and the first thing he says is "hey, I bet you a $ you can't hit that five times (225 on bench press)." I did it and my chest was DONE... and I was $1 richer :thumbup:

LiftingKid
04-09-2007, 07:05 PM
Nice job with that deadlift PR!

What are you doing in terms of assistance exercises for the lower body?

Bako Lifter
04-09-2007, 07:10 PM
Thanks LiftinKid. Lower as in my legs or as in my lower back?

I do SLDLs, hyper extensions, lunges, and good mornings. I just started doing lower back work about 3 weeks ago though.

LiftingKid
04-09-2007, 07:20 PM
low back and legs.

Alright. Just curious.

Kiaran
04-09-2007, 11:20 PM
Nice, dude. Way to go with that deadlift. IMO, nothing feels better than a deadlift PR...just standing there at the top, knowing you just crushed that ****. Can you tell I like DL? lol, anyhow, nice work.

Bako Lifter
04-10-2007, 06:37 PM
April 10, 2007

Weigh In - 150

Squats
185 x 4
205 x 4
205 x 4
185 x 6
185 x 6
205 x 6
185 x 6

Power Cleans
135 x 4
155 x 4
175 x 4 PR
185 x 3 PR

Rack Pulls
135 x 5
225 x 3
275 x 1
295 x 1
315 x 1


Notes:
Lots of squats. I used a wide stance for the first 4 sets, narrow for the last 4. The last time I power cleaned was about a month ago and I was only doing them because my P.E. coach was having the class max out. I maxed at 175, so I was amazed with myself when I did 185 x 3. Oh ya, whats with rack pulls? They weren't much easier than regular dead lifts.

Bruteman
04-11-2007, 07:20 AM
Moving some good numbers around in here.

Bako Lifter
04-11-2007, 10:57 AM
April 11, 2007

Weigh In - 150.5

Push Press
135 x 5
155 x 5
165 x 5 PR

Incline Press
135 x 4
155 x 4
165 x 4 PR

Pull Ups
BW x 8
BW x 8
BW x 8

Seated Cable Rows
95 x 8
110 x 8
125 x 8

Ghetto T-Bar Rows
70 x 8
80 x 8
95 x 8
95 x 8
105 x 8

BB Shrugs
135 x 8
135 x 8
135 x 8

Hyper Extensions
+25 x 12
+25 x 12
+25 x 12
+25 x 12


Notes:
Back days are so boring. I tried T-Bar rows for the first time, they were fun. Tomorrow's a bench day... can't wait.

Jaybird88
04-11-2007, 01:07 PM
Pressin is lookin good for ya, bro. Keep it up!

LiftingKid
04-11-2007, 04:01 PM
The rack pulls do change your groove when you pull (hip position, etc.) so that could be why they felt harder.

Good shoulder strength BTW.

McVein
04-11-2007, 04:04 PM
Nice pressong mate.

Bako Lifter
04-11-2007, 05:55 PM
LittleLee - Lifting Kid - McVein

Thanks, I'm trying to catch up w/ my morning workout partners (varsity Free Safety and Middle Linebacker) in the push press. There shoulders are crazy strong. They rep 185x5 and 225x5 respectively, so I have a ways to go.

Kiaran
04-11-2007, 10:52 PM
Some day you'll really like doing back day :) I can't believe you busted out the Cleans...that **** makes me want to throw up. I hate them with a passion...partly because they kill my shoulders, elbows and wrists. Nice number all round, bro. It ain't easy keeping up with the big guys, trust me, I know.

Bako Lifter
04-12-2007, 10:37 AM
April 12, 2007

Weight - NA

Close Grip Bench
45 x 20
105 x 20
105 x 20
105 x 20

Dumbbell Curls
40 x 8
35 x 8
30 x 8
25 x 9
20 x 10

Bench Press
135 x 6
185 x 6
205 x 6
225 x 6 PR
250 x 1 PR

Incline Dumbbell Press
25 x 8
55 x 8
65 x 8
80 x 4
65 x 8

Dumbbell Flyes
25 x 8
30 x 8
35 x 8
40 x 8 PR

Triceps Push Downs
x10
x10
x10


Notes:
Oh ya! I got 250 on bench! Even after 225 x 6. I can't believe I haven't plateaued yet, I just keep goin up. The incline DBs were hard, maybe because I went all out on bench right before, and the fly PR I don't really care about because it's just an assistance lift. Overall good chest workout today.

Buddy.
04-12-2007, 06:12 PM
Congrats on the bench man! makes me feel pinner lol

Bako Lifter
04-12-2007, 10:04 PM
Thanks Buddy.

I'm sick of eating tons of crap food.
Dirty bulking from here on out. :evillaugh
To McDonalds!

Freakish
04-13-2007, 05:23 AM
mcdonalds, clean bulk! haha.

Bako Lifter
04-13-2007, 11:02 AM
Freakish - McDonalds is the other white meat. :burger:

Friday, April 13

Weight - NA

Workout:

Bench Press
45 x 20
135 x 8
185 x 5
225 x 3
255 x 1 PR
265 x 1 PR!!!????!!!

*after school

Squats
135 x 8
185 x 6
185 x 6
185 x 6
205 x 6
135 x 8

SLDL
135 x 8
135 x 8
185 x 6

Dead Lift
255 x 2
305 x 0

Thoughts:
265 on bench!! Where the F*** did that come from?!!! After school I was obviously dehydrated. My squats were horrible, and I was just completely exhausted by the 3rd set of SLDLs. I tried DLing 305 just cuz I felt like trying it. It came up fairly easy, but I was so tired, I didn't want to go through the trouble of fighting it all the way up.

Bako Lifter
04-13-2007, 08:05 PM
Once I achieve my goal of a 275 lb bench, I'm gonna switch to maintenance mode and give the Smolov Squat Cycle (http://www.dragondoor.com/articler/mode3/81/) a try so I can catch my legs up with my upper body. Has anyone ever done this?

SupRsmall
04-13-2007, 11:47 PM
for the dumbell press you were doing 2 days ago, you were doing 80 on one arm?

Fuzzy
04-14-2007, 02:43 AM
Impressive benching, damn!!!

Dude, go for double bodyweight!

I can only imagine your benching will ebanfit ugely from that squat program, Imma check it out now.

Good stuff, keep it up.

Kiaran
04-14-2007, 12:07 PM
**** you dude, seriously. how the hell am I supposed to keep up with that ****? 265 on bench, I mean...**** :D Get them legs caught up, damnit!

Just harrassing you. Really awesome bench work lately, bro. I am Teh Jealous.

LiftingKid
04-14-2007, 12:28 PM
I wish I could have as much ability as you do in bench.

Smolov is an evil program. I have tried it twice, the first time getting past the base mesocycle and getting hurt in the dynamic phase (probably overtraining). The second time was just a pathetic attempt. If you are going to do it, limit volume on both bench and deads.

Bako Lifter
04-14-2007, 12:29 PM
SuprSmall - Yup, each arm

Fuzz - Thanks dude, double body weight would be awesome.

Kiaran - Lol, I know, this bench thing is starting to get freaky, I didn't think it was possible to make these gains without roids. I'm going all out legs once I get 275, lol. You can catch up then.

LiftingKid - Lol, is it really that hardcore? I'll make sure I'm careful.

Bako Lifter
04-16-2007, 10:54 AM
Monday, April 16

Weight - NA

Workout:

Squats
135 x 8
135 x 6
185 x 4
225 x 4

Power Cleans
135 x 8
135 x 6
185 x 4
205 x 0
185 x 2

*after school

Bench Press
135 x 6
185 x 6
205 x 6
225 x 6
235 x 3

Incline Dumbbell
45 x 8
60 x 8
70 x 8
80 x 4

Shoulder Push Press
135 x 3
185 x 1 PR
(didn't feel like doing these)

Weighted Dips (weight in my lap)
BW + 25 x 10
BW + 45 x 10
BW + 70 x 10
BW + 105 x 10

Thoughts:
Alright workout.

Bruteman
04-17-2007, 07:20 AM
Good cleans and a nice push press there man. :thumbup:

Freakish
04-17-2007, 08:34 AM
i NEVER feel like doing shoulder presses, much prefer milies. nice workout though.

you should try you weighted dips with a belt & chain, gives you a direct addition to normal Bw & keeps same dip motion.

Fuzzy
04-17-2007, 08:42 AM
I checked out that Smolov, that looks downright nasty... cant wait to do it.

How much experience do you have? Your damn strong... I have over 60 pounds on you and your bench craps all over mine.

Bako Lifter
04-17-2007, 01:54 PM
Brute - Thanks man

Freak - I'm gonna try to put together some kind of belt to hook plates onto. It's gonna be ghetto though, lol.

Fuzz - About 3 years off and on of experience. I can't wait to start the squat cycle either. :D

Bako Lifter
04-17-2007, 05:30 PM
Tuesday, April 17

Legs

Workout:

Squats
135 x 5
155 x 5
165 x 20 :eek:
135 x 5

Leg Press
3 pps x 8
4 pps x 8
5 pps x 8
5 pps x 8

Leg Curls
20 x 10
80 x 8
80 x 8

Thoughts:
HOLY CRAP!!! Legs were dead after this, I actually fell to the ground about 3 times, lol. 20 rep squats are a BIATCH!

SupRsmall
04-17-2007, 09:59 PM
Get your weight meausured tomorrow, u haven't dont it for a while!

Bako Lifter
04-17-2007, 10:04 PM
Lol, I don't trust the scale anymore. It's one of these -
http://www.robbinssports.com/sporting-goods-store/images/deluxe-fitness-wrestling-weight-scale.jpg

The top little slider goes from 1-50. The bottom one goes 50, 100, 150, etc.
Well if the top slider is on 50, and the bottom is at 100, then it says I way 150 and a little more but there are no numbers left to see.

If the bottom one is at 150, and the top one at 0, I don't weigh enough to make the thing go up. :confused:

I'll just say I'm about 1 lb heavier than my last weigh in, but I'm not sure on the actual weight.

Bako Lifter
04-18-2007, 06:15 PM
Wednesday, April 18

Back

Workout:

Deadlift
135 x 4
185 x 3
225 x 2
275 x 2
305 x 1
315 x 1 PR
335 x miss
325 x miss

Barbell Rows
95 x 8
105 x 8
115 x 8
135 x 8

Ghetto T-Bars
90 x 8
125 x 8
135 x 8
140 x 8

Shrugs
135 x 8
135 x 8
185 x 8

Pull Ups
BW x 8
BW x 10
BW x 8

Thoughts:
Finally pulled 3 plates, it wasn't extremely hard so I jumped up 20 lbs and it didn't even budge. I took off 10 lbs, but I only got it like half an inch off the floor. Oh well, that gives me room for improvement next week. No morning workout because I ditched P.E., lol, I got to school a little late and they were already in the weigh room lifting, so I just went back to my car till 2nd period.

Fuzzy
04-18-2007, 08:11 PM
3 plates....

4 and 5 are much more fun ;)

Good work.

SupRsmall
04-18-2007, 08:30 PM
What are ghetto T-Bars?

Kiaran
04-18-2007, 11:00 PM
Ah ha. I see that the back and legs have not caught up with the mighty-chest yet :D Nice work with the 3pps, bro. That is an awesome number to achieve. Felt good, didn't it? Oh, and stop ditching P.E...it's like the easiest class, damn!

redFury
04-19-2007, 07:54 AM
Crazy progress man... you'll hit those goals so quick its not funny. Your Squat especially should make good progress in the coming weeks.

Freakish
04-19-2007, 08:28 AM
i remember when i hit 315 for the first time on my DL felt crazy good...NICE WORK bako!

nice gains brother

Bako Lifter
04-19-2007, 06:26 PM
Fuzzy - Lol, I'm sure they are Fuzz, just gimme a couple more months and I'll be reppin' 405. :D
Kiaran / Freakish - Thanks guys.
RedFury - Thanks, I hope so.

Bako Lifter
04-19-2007, 06:36 PM
Thursday, April 19

Chest

Workout:

Bench Press
135 x 8
135 x 8
190 x 6
210 x 6
230 x 5

Incline Dumbbell Press
35 x 8
50 x 8
60 x 8
70 x 8
80 x 5

Dumbbell Flyes
20 x 8
25 x 8
35 x 8
40 x 8

Dips
BW+25 x 12
BW x 20
BW+25 x 10
BW+45 x 6
BW+45 x 4

Thoughts:
Alright day, didn't feel very strong cuz I hadn't eaten anything all day. I attempted to use my belt to hook plates onto but it didn't work. Then I tried to tie 25s to each end of a jump rope and put it around my shoulders but that didn't work either. So I ended up just putting my legs in like an L shape, and held a 45 on the back of my calves. It didn't work very well either... oh well. Oh ya, and on a side note - I wrecked my freakin' car today:( . Not a bad wreck, this giant truck that was raised up like a million feet side swiped me. It left a bunch of tire crap on the side of my car, and a little scratch from the rim. Damn.

Cirino83
04-19-2007, 06:39 PM
Nice pressin....that is big weight for your age/weight. Sorry about your car..that sucks.

oh yea FORCE YASELF TO EAT! ;)

Bako Lifter
04-20-2007, 10:58 AM
Friday, April 20..... 4-20 ;)

Legs, Back

Workout:

Power Cleans
135 x 5
135 x 5
155 x 5
185 x 5 PR

after school*

Squats
45 x 12
135 x 6
155 x 6
175 x 20 PR
135 x 6

Leg Press
1 pps x 8
3 pps x 8
4 pps x 8
5 pps x 8

Leg Curls
35 x 12
65 x 10
80 x 10
95 x 8

Thoughts:
Oh... my... god...
20 rep squats are NO joke.

redFury
04-21-2007, 05:03 PM
Great power cleans man! I can't keep up with you working out so much... its like every day or something haha.

LiftingKid
04-22-2007, 08:17 AM
I remember doing 20 rep squats. You start to see stars right around rep 15, simply brutal.

Freakish
04-22-2007, 08:51 AM
im big into volume overloads like the 20*175. ***** burnnnns. cleaning 185 at your(our) weight is beast.

Can'tstopnow
04-22-2007, 12:14 PM
20 reppers are ass kickers, strong work all around. Stout numbers for your wt for sure.

Bako Lifter
04-22-2007, 05:40 PM
Cirino - Thanks, and it's not that I didn't want to eat, lol, I was starving, it's just that I didn't have anything to eat.
RedFury - Thanks man, I'm trying to get my cleans to about 225.
LK - I was feelin' it at around the 6th rep, lol
Freakish - I know, I hate them but I have to have them
Can'tstop - Yes they are, thanks

Bako Lifter
04-23-2007, 06:46 PM
Monday, April 23

Legs

Workout:

Box Squats (parallel)
135 x 5
185 x 3
205 x 2
225 x 2
245 x 2 PR
265 x 1 PR(missed 2nd)

Box Squats (ATF)
135 x 3
185 x 3

SLDLs
135 x 8
185 x 8
185 x 8
195 x 6

Leg Curls
80 x 10
95 x 10
95 x 8

Thoughts:
I finally found another power lifter that goes to my gym! I didn't talk to him though, I'm not even sure if he's really a powerlifter. He was squatting 400+ and then he was doing SLDLs, then he was doing leg curls, lol, what a coincidence.

On a side note: I told my training partner he should join WBB, so he should be starting a journal soon, he's just starting out.

sharkall2003
04-23-2007, 06:48 PM
I finally found another power lifter that goes to my gym! I didn't talk to him though, I'm not even sure if he's really a powerlifter. He was squatting 400+ and then he was doing SLDLs, then he was doing leg curls, lol, what a coincidence. My training partner should be joining WBB soon, he's just starting out.

Leg curls are used as a shaping exercise. And sometimes the extra sets are good for your muscles. I'm sure you already know this, since you do them, and I am thinking that the coincidence is that y'all did practically the same workout.

Bako Lifter
04-23-2007, 06:53 PM
Shark - Ya, it was pretty much the same exact workout.

I just did leg curls at the end cuz my hammies are way behind my quads.

LiftingKid
04-23-2007, 07:29 PM
Your squat is picking up in terms of gains. Any goals in particular?

Bako Lifter
04-23-2007, 08:55 PM
Your squat is picking up in terms of gains. Any goals in particular?

The first post in my journal, lol.
____________________________________________________________________________________________________ ______

Hey guys, I'm starting my very first journal so feel free to leave me a post whenever you visit. I'd appreciate all of the criticism and tips you guys might have. I'm 16 years old, 141 lbs, and 5'7". I'm in my 3rd year of weight lifting and my current 1RMs are as follows:

Bench Press - 230 lbs
Parallel Squat - 225 lbs
Dead Lift - 250 lbs

My goals are primarily to get stronger, but I am also trying to gain as much lean body mass as I can. Here are some of my goals that I will try to achieve by August 20, 2007, which is the first day of school next year.

GOALS:
Body Weight - 165 lbs
Bench Press - 275 lbs
Parallel Squat - 315 lbs
Dead Lift - 365 lbs

Those are just goals to be set by August 20. I plan on going much, much further than those in the future.
____________________________________________________________________________________________________ ______

I figure w/ the progress I've been making, I'll hit those goals in ~3 months or so. Next set of goals will be somethin' like: B-305 , S-365 , D-405 : to be done by around late September.

joelhall
04-24-2007, 03:40 AM
I think you're seriously overtraining on the lower body dude. That's why you felt you had no energy.

LiftingKid
04-24-2007, 12:34 PM
The first post in my journal, lol.


How do I always miss these things? :mad:

Detard
04-24-2007, 04:05 PM
nice box squats man. lookin really strong dude. Lovin the power cleans. I gotta start adding these back into my routine when I move.

Bako Lifter
04-24-2007, 07:03 PM
Tuesday, April 24

Weight - 148.5 (meet on saturday so I dropped weight)

Workout: Speed

Bench Press
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3

Incline DB
35 x 8
50 x 8
60 x 8
60 x 13

Weighted Dips
BW+35 x 8
BW+35 x 8
BW+35 x 8

Face Pulls
4 sets of 10

Weighted Sit Ups w/ 50 lbs.
4 sets of 10

Thoughts:
Ok... speed bench sucks. If any powerlifters see this, am I doing that right? 10x3 at 50% of my 1RM? And then after those, do I keep concentrating on speed in my other lifts, or just go back to normal? This was my first speed benching day.

Bako Lifter
04-24-2007, 07:04 PM
Detard - Thanks man, and cleans are da sh**

Dman
04-24-2007, 07:16 PM
dude lets see some pictures....

Fuzzy
04-24-2007, 09:02 PM
Aw dont be concious, I flashed my tits for all the world to see on youtube :)

redFury
04-24-2007, 10:31 PM
I might put some up, gotta get my tan on though ;)

At least you can tan... my white self gets burnt. Oh and my skinny white self put a pic up anyways ;)

Bruteman
04-25-2007, 07:29 AM
...If any powerlifters see this, am I doing that right? 10x3 at 50% of my 1RM? And then after those, do I keep concentrating on speed in my other lifts, or just go back to normal? This was my first speed benching day.

My 2 cents, only do 8x3, bump up to 60%, and go back to normal lifting for the rest of your lifts.

Nice work. :thumbup:

Bako Lifter
04-25-2007, 06:27 PM
Dman - Hmm... maybe I will...
Bruteman - Thanks, I'll bump it up to 60% 4m now on.
RedFury - Lol, it's one of the perks of bein a mut, (1/2 mex and 1/2 white). I can get a decent tan haha.
Fuzz - Well if you showed yours I guess I have to show mine. I'll try to get some pics on Friday.

Bako Lifter
04-25-2007, 06:32 PM
Wednesday, April 25

"Extra Workout"

Workout:

Triceps Press Down (straight bar)
90 x 10
105 x 10
105 x 10
120 x 10

Side Bends with Weight (each side)
BW+25 x 12
BW+35 x 12
BW+35 x 12

Face Pulls
4 sets of 10

Thoughts:
I read on Westside Barbbell that it's alright to do 1-2 extra workouts a week and it won't cause overtraining. Workout lasted 25 minutes. Weight is 148, perfect for Friday's weigh in for my competition on Saturday. Btw, give some love to my new training partner, Bako Stud.

bako stud
04-25-2007, 09:53 PM
yeah yeah, but iv been workin out for what 3 years now? bako champ needs to catch up =) but im likeing the new workouts

to all who read:
i will be making a journal within a few days so please critisize me, help me, give me some tips, i will be glad for it all thank you very much.

Bako Lifter
04-26-2007, 06:00 PM
Thursday, April 26

One of those days :(

Workout:

Squats
135 x 5
185 x 5
205 x 5
225 x 5
235 x 2

Speed Pulls (sumo)
135 x 1
135 x 1
185 x 1
225 x 1
225 x 1
235 x 1

Barbell Rows
100 x 8
115 x 8
125 x 8
100 x 8

Hyper Extensions
+25 x 10
+35 x 10

Thoughts:
Well, today was just one of those days. I felt weak and tired, that 235 DL was pretty tough. And squats were bad too. My weight is down to 147 from 153, I just wanted to get down to 148.5 for my competition on Saturday, but the weight loss is killin' me. I don't think I'm gonna go now, I doubt I'll match any of my PRs, and besides, it's the NFL Draft on Saturday. I can't miss that.

Freakish
04-26-2007, 07:43 PM
i did a speed dead workout the other day that kicked my a** as well. i would suggest to add some more volume to that speed workout...10*3/8*5...something like that, what i did was 225#*5reps*10sets...

dont let it get to you...keep that weight up.

SupRsmall
04-27-2007, 12:13 AM
235DL? you wrote squats?

But yeah, don't let the weight get to you, drawbacks suck. but they happen.

LiftingKid
04-27-2007, 03:59 PM
Don't bother to cut weight, go in at whatever you weigh so you can be at 100% next meet.

Bako Lifter
04-27-2007, 07:16 PM
Freakish - Thanks bro, I'll try that way next time
SupR - I did 235 for DL too, and ya, drawbacks do suck
LiftinKid - Ya, I'm never cutting weight again, just gonna bulk up to the 165 class and settle there for a couple years.
____________________________________________________________________________________________________

Friday, April 27

Weight - 150 (woot woot!)

Workout:

Bench Press
135 x 6
135 x 6
185 x 5
205 x 3
225 x 1
245 x 3 PR (I think I could've got another, but I was specifically trying a 3RM)

Skull Crushers (behind my head)
65 x 8
75 x 8
85 x 5

Incline Dumbbell Press
50 x 8
60 x 8
70 x 8
80 x 7 PR!

1 Arm Dumbbell Rows
40 x 8:8
60 x 8:8
(only felt it in arms so I stopped)

Thoughts:
Weight's back up to 150 which is a relief, I've been paying special attention to my legs and my chest is still out gaining
them, I'm really happy w/ that incline PR. And I can't wait for tomorrow!!!
____________________________________________________________________________________________________

With the 21st selection in the 2007 NFL Draft, the Denver Broncos select...

*crosses fingers*
please be Paul Posluzny or Michael Griffin... or Jarvis Moss :D

redFury
04-28-2007, 08:43 AM
Great workout man... 245x3 is awesome for you BW. Next time 245x4

LiftingKid
04-28-2007, 02:49 PM
Benching is solid.

Concentrate on pulling through the elbow when you row, it works for me :)

Kiaran
04-28-2007, 08:45 PM
Dude, really awsome pr on the bench. I can't wait to see you hit 275, bro. It's almost yours!

Bako Lifter
04-30-2007, 06:13 PM
RedFury - Thanks man, but I think I might do 255x3 instead. :D
LK - Thanks, I'll try it that way next time.
Kiaran - Thanks, I'm almost there;)

Bako Lifter
04-30-2007, 06:21 PM
Monday, April 30

DE Squat / Speed DL

Workout:

Box Squat (parallel)
135 x 3
145 x 3
155 x 3
165 x 3
185 x 3
205 x 3
225 x 3
245 x 3

Speed Pulls (very fast)
135 x 3
185 x 2
185 x 2
185 x 1
185 x 1
185 x 1
185 x 1

SLDL (or maybe RDL?)
225 x 6
225 x 8 PR
225 x 8

Leg Curls
80 x 8
95 x 8
80 x 8

Thoughts:
Solid workout, I'm slowly building up my power lifting crew. One is completely with me but doesn't give 100%, another does everything I do but still needs to learn a lot, and the 3rd isn't buying into leg work :rolleyes: . Not really anything else worth mentioning.

Bako Lifter
05-01-2007, 08:10 PM
Tuesday, May 1

ME Bench + Accessory

Workout:
______________________________________

*P.E. CLASS*
Hang Clean
205 x 1 PR
______________________________________

Bench Press
135 x 8
155 x 3
185 x 2
205 x 2
225 x 1
245 x 1
255 x 1 (single lift state record in my division (148 lb, 16 yo. LINK (http://www.usapl-ca.org/records/mensbenchteenjunior.html))
245 x 1

Skull Crushers
75 x 8
85 x 7
75 x 8

Incline Dumbbell Press
50 x 8
60 x 8
70 x 8
80 x 7

Ghetto T-Bar Rows
115 x 8
140 x 8
150 x 8

Thoughts:
My weight was 147 today :eek: . I need to get back to stuffing my face. I didn't feel very strong on bench but I didn't care, I was mostly working on my back arch and foot placement. I gotta start hitting the triceps harder too. We are maxing this week in P.E., today was Power Cleans, tomorrow is Bench, and Thursday is Squat. I got 205 for my power clean max. Actually it was a hang clean but same difference. :thumbup:

Freakish
05-01-2007, 08:26 PM
80*7 on incline DB press, BEAST. nice reppage.

Kiaran
05-01-2007, 11:04 PM
Damn, son, eat some food! :D That is so ****ing bad-ass with the state record and all! Looks like the next age division is a bit tougher :(

Big o Boy
05-01-2007, 11:56 PM
nice workouts in here bro. I'll keep tuned in. State record is nice. Keep hitting it hard and drive the record higher so no one can touch it.

redFury
05-02-2007, 09:43 AM
Damn, son, eat some food! :D That is so ****ing bad-ass with the state record and all! Looks like the next age division is a bit tougher :(

Honestly though... those are records with Gear!!! And Bako beat the record RAW... just gotta do it in a meet though ;)

Bako Lifter
05-02-2007, 04:23 PM
Freakish - Haha, thanks man
Kiaran - I know , lol, gotta get some more Cytogainer!
BoB - Welcome to my journal
Fury - No kidding, I never even thought of that
______________________________________________________



Wednesday, May 2

Extra Workout - 20 minutes

Workout:
______________________________________________________

*P.E. CLASS*
Bench Press
265 x 1 (no record, weight was 149)
______________________________________________________

Skull Crushers
75 x 8
75 x 8
85 x 6

Face Pulls
3 sets of 8

Abs (weighted)
4 sets of 10

Thoughts:
I'm happy with my P.E. maxes so far, tomorrow is squat. In the weight room there is a giant board that lists the top 10 people in the school in each lift (squat, bench, clean). I don't think I've mentioned this in my journal, but ever since I was in 8th grade, I've dreamed of being on that board. I think I might finally get it, #10 is 275, but if the coach takes out all of the seniors when he updates it, I'm pretty sure I'm gonna be up there. :D

LiftingKid
05-02-2007, 05:38 PM
I don't understand why deadlift isn't included on that list :mad:

Did you like the skull crushers?

SupRsmall
05-02-2007, 07:37 PM
too impressive... :omg:

LevesqueIsKing
05-02-2007, 07:53 PM
Very impressive dude. Im your same age and doing half the weight you are on most your stuff :(. Good luck on squats.

Oh, and yeah, I might be starting a journal sometime. If I get the time for it...

Bako Lifter
05-02-2007, 09:51 PM
LK - Skull crushers are more awkward than other triceps exercises, but I can really feel them afterwards and they allow more intensity imo. And I'm not really complaining about the deadlifts since my cleans are a little more impressive at the moment. :cool:

SupR - Haha, thanks a lot. Good luck w/ that creatine too.

Lev - Thanks, I'll be tuned into ur journal if you decide to make one. :thumbup:

Bruteman
05-03-2007, 07:23 AM
Real nice press there. What, you couldn't go and poop before you weighed in? lol

redFury
05-03-2007, 10:50 AM
Grats on the 265 Bako!! It's crazy... you seem to max out every few days!! Wish my body could handle that... ;)

Bako Lifter
05-03-2007, 10:56 AM
Brute - Lol, doesn't matter, it wasn't official anyways.
Fury - Ya, it's startin to wear on me. I'm gonna take it real easy until Monday.

________________________________________

Wednesday, April 3

Speed Squats

Workout:
________________________________________

*P.E. CLASS*
Squat
270 x 1
________________________________________

Squats
(super wide stance)
135 x 6
155 x 3
165 x 3
(wide stance)
185 x 12
135 x 3
(add box = parallel)
135 x 3
225 x 3
225 x 2
185 x 1
225 x 2
135 x 3

Hyper Extensions
3 sets of 10

Decline Sit-Ups
4 sets of 10

Thoughts:
YES! My squat is finally stronger than my bench! I'm really happy with max week. I reached all of my goals and then some. After school I was mainly just doing whatever my friend was doing, that's the reason for the sloppy sets.

Bako Lifter
05-03-2007, 06:20 PM
MAX WEEK

This week was max week in my morning P.E. class. The lifts were power clean, bench press, and squat. I'm really happy with all of my lifts which gave me a total of 740

Power Clean - 205 lbs
Bench Press - 265 lbs
Squat - 270 lbs

I was shooting for 265 bench, 200 clean, and 260 squat. That's it for maxing, I'm not going any less then a 3RM until mid August.

Natetaco
05-03-2007, 06:29 PM
good luck dude, man your bench is strong for your weight.

Bako Lifter
05-04-2007, 10:34 AM
Friday, April 4

Bench + Accesory

Workout:

Bench Press
135 x 6
185 x 3
225 x 1

Skull Crushers
75 x 8
75 x 8
75 x 8

Steep Incline DB Press
45 x 16

Thoughts:
That's it with upper body till Tuesday. Thanks Nateco. I'm gonna buy some monster mini bands next week too, and get some more protein/cytogainer so I can start putting on more weight.

Big o Boy
05-04-2007, 10:44 AM
nice lifting in here Bako. That's a nice powerclean, also. Good to hear you're happy with your max week.

Going with the Monster Mini's already? Don't want to start out with the regular mini's? Those MM's are going to be hard to press.

Coke
05-04-2007, 12:16 PM
The cytogainer is probably the best weightgainer around imo...doing very well in here man.

LiftingKid
05-04-2007, 08:15 PM
Make the rest of your boards. I gurantee it will be cheaper and more fun (it was for me, at least). Cut some 2x6's in 24" pieces and screw them together to the desired number of boards and your good to go.

Can'tstopnow
05-05-2007, 01:08 PM
Strong pressing Bako, skulls are new to me but they do the job. Nice wt and reps on the skulls.

Bako Lifter
05-05-2007, 03:48 PM
BoB - Thanks, my max week went great! I took your advice and got the mini-bands. I also ordered a 3-board and some Cytogainer. My progress should get another boost with these.
Coke - Hey man! No journal around here is complete without a post from you :thumbup: Nice to see ya in here.
LK - I guess I should... I'm just sooo lazy.
Can'tstop - Thanks, I'm really trying to get the tris up to par. They really saved me last week in P.E. I got stuck below the half way point
(265 bench press), but I managed to just muscle it up with my arms.

Bako Lifter
05-07-2007, 08:38 PM
Monday, May 7

Weight - 151 / Deadlift MAX

Workout:

Sumo Deadlift
135 x 3
185 x 2
225 x 1
295 x 1
335 x 1 PR
345 x miss (tried using straps, messed me all up)
345 x miss (too tired)

Box Squats
135 x 3
135 x 3
185 x 3
185 x 3
225 x 3
225 x 3
245 x 2
*lower box by ~4 in*
225 x 1
135 x 8

1 hour of Basketball :drooling: :drooling: :drooling:

Thoughts:
Ok workout, I was super pumped for the deadlifts and I'm really happy about 335. I'm just mad about those straps messing me up, I think I could have gotten 345, but it just leaves room for improvement next time. I really hate basketball, especially in 90 degree weather. tuttut

Jaybird88
05-07-2007, 08:40 PM
Nice work! Keep it up!

Chris Rodgers
05-07-2007, 09:10 PM
Make the rest of your boards. I gurantee it will be cheaper and more fun (it was for me, at least). Cut some 2x6's in 24" pieces and screw them together to the desired number of boards and your good to go.

Yes, go to Home Depot, get your damn saw and screw gun out and go.


Nice job on da sumos!! :thumbup:

Coke
05-08-2007, 05:58 AM
Good PR on the deads bro, nice box squats too.

redFury
05-08-2007, 01:45 PM
Make those boards... :) I can't wait to start doing board pressing again.

Solid snatches too... how wide of a grip do you use??

LiftingKid
05-08-2007, 02:52 PM
I knew I could get you to make the boards :)

Good work on the past two sessions (especially the sumo PR).

danman
05-08-2007, 04:53 PM
I love snatches. I should try the exercise sometime to!

Nice sessions/journal

Bako Lifter
05-08-2007, 05:19 PM
JayBird - Thanks.
Chris Rogers - Ya, I'm gonna make the rest this weekend.
Coke - Thanks man
Fury - I put my hands on the inside of the rings, my form isn't very good, my coach just makes us do them every once in a while.
LK - Lol, thanks man.
Dan - Thanks, snatches are alright.

Bako Lifter
05-08-2007, 05:27 PM
Tuesday, May 8

Wieght - 152

Workout:

Bench Press
135 x 6
135 x 6
185 x 5
225 x 8 PR
245 x 3

Skull Crushers
75 x 8
85 x 8
95 x 5

Incline DB Press
50 x 8
60 x 8
85 x 3

Ghetto T-Bars
135 x 8
145 x 2 (racked myself ):drooling: :cry:
160 x 8

Thoughts:
Got a nice PR on bench today, I'm gonna start trying 235 instead of 225 from now on. I was doing T-Bars and I freakin' racked myself in the nuts! It hurt so bad, I gotta be more careful next time, lol. Coach updated the TOP 10 board in the weight room after school so I'll see if I'm up there tomorrow. *crosses fingers*

SupRsmall
05-08-2007, 06:25 PM
Nice to see the weight gains again! :)

Chris Rodgers
05-08-2007, 10:32 PM
Sick benching man! That's a lot of weight to be repping out with at your weight. Got me smoked.

SupRsmall
05-08-2007, 10:39 PM
Sick benching man! That's a lot of weight to be repping out with at your weight. Got me smoked.

yo, somethings wrong with your totals on your sig??
165 total should be 1510?

Coke
05-09-2007, 05:55 AM
Solid numbers on the bench and all movements in general.

redFury
05-09-2007, 08:47 AM
yo, somethings wrong with your totals on your sig??
165 total should be 1510?

Umm.... nothings wrong with his total. When he hit his best total he didn't have PRs in all his lifts.


Bako, very nice 225 benching man! You ought to be good for a 275 very soon!

Freakish
05-09-2007, 12:26 PM
225*8 - very impressive for your size

Bako Lifter
05-09-2007, 05:07 PM
CR - Thanks, but I'm sure you could pound out atleast 20 of those... right? Haha.
Coke - Thanks :D
RedFury - Yeah man, I hope so. I think I'm good for 270 right now, but I'm not sure.
Freakish - Thanks bro.
SupRsmall - Thanks, gotta do what I gotta do, there's no way I'm gonna let you catch me, lol. Gotta keep eatin ;)

vrizzle
05-09-2007, 05:41 PM
Damn Bako, I remember like 2 months or so ago our bench was 5lbs apart and you weighed a couple pounds more than me, now you're weighing 10lbs more than me repping my max for 8... You've got me smoked. Keep doing whatever you're doing, cause it's working.

Bako Lifter
05-09-2007, 06:00 PM
Thanks Vrizz, but you still got like 70 lbs on me in the jerk, lol.

Wednesday, May 9

Quick Session - 20 minutes

Workout:

Skull Crushers
75 x 8
85 x 8

Decline Sit-Ups
+25 x 10
+35 x 10
+50 x 10
+50 x 10

Thoughts:
Walked into the school weight room this morning and I was finally on the TOP 10 BOARD!!! I'm number 7 on the bench press, with two linebackers ahead of me by 10 lbs, and a D-Lineman by 15 lbs. Number one is our Nose Tackle at 315 so I have some catchin' up to do. Next up is getting on there for squats and power cleans, and as you all as my witness, I will be in the top 3 for everything by the end of next school year :ninja:

Coke
05-10-2007, 05:20 AM
Like them decline sit ups with weight added...props on making the top 10, that's some super shiat - :thumbup:

Fuzzy
05-10-2007, 05:27 AM
Woo, fun being top 10!

SupRsmall
05-10-2007, 05:03 PM
Whats the minimum weight you have to lift to be top 10 on squats and deads?
and congrats on top 10!

Bako Lifter
05-10-2007, 06:58 PM
Coke - Fuzzy - SupRsmall

Thanks a lot guys, and SupR, it varies but right now #10 on squat is 340, clean is 230, and bench is 255.

Bako Lifter
05-10-2007, 09:15 PM
Thursday, May 10

ME Lower

Workout:

Front Squats
135 x 6
135 x 6
155 x 6

Regular Squats
135 x 3
185 x 3
205 x 3
225 x 3
245 x 1
255 x 2

Deadlifts (standing on 2 in. mats)
135 x 5
225 x 5
275 x 5

Hyper Extensions
+25 x 10
+50 x 10
+50 x 10

Thoughts:
Those front squats are tough, they really worked my quads. I was surprised with the 275 x 5 deadlifts, especially since I was standing on 2" mats. Overall good workout, ME Upper on Saturday.

Bako Lifter
05-11-2007, 06:47 PM
Friday, May 11

Off Day

Workout:

Bench Press Lockouts
135 x 2
225 x 2
245 x 2
265 x 2
275 x 2
285 x 1
290 x miss

Thoughts:
I did some rack lockouts even though it was an off day. I was just chillin' in the weight room this morning at school, and I couldn't help myself and had to do something. I tried lockouts mainly because I've never done them before and wanted to see what I could do. Got up to 285 using a pretty good ROM, not to low and not to high, I think right at or maybe an inch higher than the usual sticking point.

Bako Lifter
05-11-2007, 07:16 PM
EliteFTS order Just Came In

My mini bands just got here, they're red. They weren't what I was expecting, are these things going to hold up? I don't want them to snap in the middle of a bench press set or something. My 3-board also came, I'm pissed that I didn't just make it myself. I mean, I could have made something just as good, if not better, than what they gave me. Oh well, I'll be using the bands tomorrow :D! Can't wait.

Chris Rodgers
05-11-2007, 08:35 PM
EliteFTS order Just Came In

My mini bands just got here, they're red. They weren't what I was expecting, are these things going to hold up? I don't want them to snap in the middle of a bench press set or something. My 3-board also came, I'm pissed that I didn't just make it myself. I mean, I could have made something just as good, if not better, than what they gave me. Oh well, I'll be using the bands tomorrow :D! Can't wait.


We told you about the boards! :ninja:

The bands will hold up. Just keep em safe and try not to let them get pinched by dropped plates or dumbells. They might get a rip in them if that happens. Have fun with them!

Coke
05-12-2007, 07:05 PM
Doing bench press rackouts on the fly like that is sweet, those squats are ace as well.

Bako Lifter
05-12-2007, 09:52 PM
Chris - Ya, but you shoulda told me sooner! Haha
Coke - Thanks, but lets not get carried away, my squats are HORRIBLE, lol.

Bako Lifter
05-12-2007, 09:58 PM
Saturday, May 12

First Time W/ Bands

Workout:

Bench Press
115 + minis x 6
135 + minis x 6
185 + minis x 6
205 + minis x 2
225 + minis x 2

Triceps Extension W/ Bands
4 sets

Face Pulls W/ Bands
4 sets

Thoughts:
The bands are SWEET! They were only putting on like 50 lbs on at the top, and 0 at the bottom, I'm gonna have to figure out a different way to attach them. I didn't even really get to work out, I got to the gym and they said they're closing in 15 minutes, so I benched and did the rest of the stuff at home.

LiftingKid
05-13-2007, 09:43 AM
Elitefts loves to mark up an item 3x what it's worth. :mad:

Chains are more fun ;)

redFury
05-13-2007, 11:19 AM
A lil late, but congrats on making the top 10 list! There's no doubt in my mind you can push for top 3 in a year or so

Coke
05-14-2007, 05:58 AM
Great debut with the bands man.

Cirino83
05-14-2007, 08:01 AM
Awesome job with the bands for your first time. BTW I just noticed your only 16 and lifting all this weight. Daaayumm you must be a beast.

weak sauce
05-14-2007, 11:49 AM
12 days ago you hit 265x1 on bench

now all of a sudden you hit 245x6? i'd love to see a video and be wrong about my skepticism

redFury
05-14-2007, 12:49 PM
i'd love to see a video and be wrong about my skepticism

I'd love to see some video too... though I'm not a skeptic haha.

SupRsmall
05-14-2007, 05:45 PM
Dayummmmmmm!!

245*6, huge improvement man! good job

Bako Lifter
05-14-2007, 06:07 PM
LiftingKid - RedFury - Cocoa - Cirino - Weak Sauce - SupRsmall

Thanks everyone! As for the video, my parents own a digital camera but I'm not sure if videos can be uploaded onto my computer and I will also have to look for the cord to plug it in. I'll try and see if I can get some footage of me, if all goes well video will be a regular part of my journal from now on.

Bako Lifter
05-14-2007, 06:17 PM
Monday, May 14

Big Benchin'

Workout:

Squats
135 x 6
135 x 6
185 x 6
225 x 3

Bench Press
135 x 10
185 x 4
215 x 4
245 x 6 PR :D:D:D

Lat Pulldowns
3 sets

Chin Ups SS w/ Dips (only BW)
Chins x 10 : Dips x 15
Chins x 08 : Dips x 15
Chins x 06 : Dips x 15

DB Shoulder Press SS w/ Plate Raises
50 x 8 : 35 Plate x 8
50 x 8 : 35 Plate x 8

Thoughts:
Another big jump in my progress! I was planning on working my reps up to 6-7 using 245, but since I've already met my desired amount of reps, I will be using 265 from now on. This method has been working amazingly so I'm going to keep using it.

Also for the next three weeks my workouts will be based around my P.E. class and how I'm feeling. My official routine will start the first Monday of summer vacation.

My gym just got a real T-Bar Row machine, so no more ghetto ones. The down side to it is that they got rid of a squat rack leaving only 1 in the whole gym :( . Oh well, nobody ever uses it anyways, haha.

Stumprrp
05-14-2007, 08:19 PM
awesome bench PR! you have an easy 2 and a quarter man. (275)

Coke
05-15-2007, 06:11 AM
Super flat bench pressing PR dude.

Cirino83
05-15-2007, 07:40 AM
Awesome with the PR. Bench numbers are getting up there.

redFury
05-15-2007, 02:51 PM
Stumper - Coke - Cirino

Thanks a lot guys. I'm just wondering why my squat progress won't follow my bench progress...

Where are you failing on squats? I'm sure CR can give you some great advice... but I'll guess you're failing at the bottom. My suggestion is to start working in some box squats to help with that.

LiftingKid
05-15-2007, 04:37 PM
If your sticking point is in the hole it could be that your glutes are weak....another sign of weak glutes is difficulty putting your hips thru at the top of a deadlift.

jed
05-15-2007, 04:44 PM
Your bench has just shot up man, big congrats!! This is RAW with no suit and no hands on bar?! Your a beast!!!

BigGreed
05-15-2007, 05:17 PM
your bench is really lookin good though

Bako Lifter
05-15-2007, 06:56 PM
Stumper - Coke - Cirino - RedFury - LiftingKid - Jed - BigGreed

Thanks a lot guys. I'm just wondering why my squat progress won't follow my bench progress...
__________________________________________________________________

Yes, the sticking point is at the bottom. Actually all the way through :redface:, but mainly at the bottom. Probably weak glutes like LK said, but no problems at the lockout of my deadlift. It just frustrates me that I work my lower and upper the same, but my upper just destroys my lower. I box squatted at a little below parallel today so that should help.

And yes, all lifts are completely RAW (no belt, straps, suit, etc.). If somebody touches me or the bar while maxing, I don't count it, although I always make sure and tell them to keep there hands away ;).

Bako Lifter
05-15-2007, 07:10 PM
Tuesday, May 15

Box Squattin'

Workout:

Snatches
095 x 6
105 x 6
115 x 5

Box Squats (2" below para)
135 x 3
135 x 3
135 x 3
185 x 3
205 x 3
225 x 3
245 x 1 (add 2")
255 x 2
275 x 1 PR
280 x 1 PR

Speed Sumos
185 x 3
185 x 3
185 x 3

SLDLs
135 x 8
225 x 1 (ouch, back hurt)
225 x 4 (sucky grip)

Thoughts:
Hit a few PRs on box squats. I'm a tiny bit skeptical though because I have no clue if I was parallel. My partner says I was, but there's no way for me to know for sure. I do know that I was lower than my past box squats so a PR is a PR. Also, I was very pleased with my speed on a few of those deadlifts.

Side note: I made all of my boards :D. A 2,3,4, and 5 board. I'll try 'em on Friday. And I gotta work my grip!!!

Freakish
05-15-2007, 07:36 PM
225 x 4 (sucky grip)

CHALK.

Coke
05-16-2007, 05:19 AM
Sweet PRs on the box squats bro.

Fuzzy
05-16-2007, 05:53 AM
I love bands.

I held a mini on my foot and fired it at my friend.

Good times.

Cirino83
05-16-2007, 11:04 AM
Nice job with the PR's. Looks like your squats are improving.

redFury
05-16-2007, 01:25 PM
Nice Box squats man.. that will certainly help you on your atg ones.

Bako Lifter
05-16-2007, 03:07 PM
Freakish - Coke - Fuzzy - Cirino - RedFury

Thanks guys, I hope they translate well over to my regular squats. No chalk allowed in my ghey gym :(. Fuzzy, lol, I use mine like numchucks haha.

MasterOfPuppets
05-16-2007, 06:43 PM
You got great lifts for your weight man. I will be following along. :)

MOP

Bako Lifter
05-17-2007, 07:36 PM
Thanks MOP, drop in whenever you want. Support/criticism is always welcome.

Thursday, May 17

ME Bench

Workout:

Bench Press
135 x 8
135 x 6
205 x 4 (http://s153.photobucket.com/albums/s219/CUT_6/?action=view&current=001.flv)
225 x 2
255 x 3 PR (http://s153.photobucket.com/albums/s219/CUT_6/?action=view&current=04294a20.pbr)

3-Board Press
225 x 5
245 x 4
265 x 2

Incline Dumbell Press
40 x 8
60 x 8
80 x 8 PR (http://s153.photobucket.com/albums/s219/CUT_6/?action=view&current=c542393c.pbr)

Bench Dips (weight in lap)
2 plates x 10
3 plates x 10
3 plates +10 x 10

T-Bar Rows
2 plates x 4 x 8

Thoughts:
Finally have some video. I got a surprise PR on my DB inclines. I was hoping for 4 on my bench set, since I got 245x6, but I guess adding 10 was harder than I imagined. Imo, bench dips work triceps better because the chest isn't really involved, so I did those instead of regular dips. Enjoy the vids! Squat workout tomorrow.

SupRsmall
05-17-2007, 08:03 PM
dayyyymnn.
impressive lifts.

You going to video tape your squats?

Stumprrp
05-17-2007, 08:07 PM
checked out that video nice job man

redFury
05-17-2007, 10:46 PM
Great pressing man... glad you're including videos!

Coke
05-18-2007, 06:11 AM
Solid lifting on the bench...the t-bars & dips were cool too.

Cirino83
05-18-2007, 09:00 AM
Nice job man. Big pressing. Everything is coming along nicely.

Can'tstopnow
05-18-2007, 04:39 PM
Still strong as always, nice workouts!

Freakish
05-18-2007, 05:10 PM
bench dips? ahhh man im a proponent of strapping those plates to you and dipping them.

great workout overall though, incline dbs strong like bull.

Bako Lifter
05-18-2007, 08:07 PM
SupRsmall - Stumper - RedFury - Coke - Cirino - Can'tStop - Freakish

Thanks a lot everyone. I'll be sure to get a few squat videos today. I'm sure my form needs some critiquing.

Bako Lifter
05-18-2007, 09:28 PM
Friday, May 18

ME Squat

Workout:

*morning

Squats
155 x 5
175 x 5
205 x 3
225 x 3
245 x 2

*after school

Squat
135 x 5
185 x 3
225 x 2 (http://s153.photobucket.com/albums/s219/CUT_6/?action=view&current=015.flv)
235 x 1 (http://s153.photobucket.com/albums/s219/CUT_6/?action=view&current=016.flv)
245 x 1 (http://s153.photobucket.com/albums/s219/CUT_6/?action=view&current=017.flv)
265 x miss

Hyper Extensions
+25 x 10
+45 x 10
+60 x 10

Thoughts:
I hate squats so much. Quads were killin' me after my morning session, still a little fried by the time school got out. Too bad about the 265 miss, that sucks. Oh well, bench assistance on Monday.

SupRsmall
05-19-2007, 01:13 AM
What exactly happens when u miss a squat?

WestsideWarrior
05-19-2007, 01:25 AM
Rsmall - A miss means you can't complete the rep.

And Bako, you know it's not good to do two separate workouts in a day.

225 vid, man it takes you FOREVER just to do two reps. Stack it, Attack it, Rack it.

redFury
05-19-2007, 09:09 AM
Bako, you know it's not good to do two separate workouts in a day.


lol.... seriously man. I know you're a youngin and all... but no one's legs can take that kind of abuse!

WestsideWarrior
05-19-2007, 12:55 PM
I'm not sure, your body may react that way.

You can squat in P.E., but do them light...like 2x5x135, just make sure u get ur points to pass.

I think it would tire your legs, esp in high weight. Next time, just see, load up 200, walk out, and stand there for 10+ secs and then try to squat and tell us what happens

SupRsmall
05-19-2007, 05:26 PM
Rsmall - A miss means you can't complete the rep.


lol, well obvioulsly,

what i meant was, do you have to dump the weights or soemthing, or did u have two spotters, one spotter??? etc..

Coke
05-20-2007, 09:39 AM
Great day of squats dude!!

LiftingKid
05-20-2007, 10:23 AM
I think that less actual squatting and more focus on weak points might help.

LevesqueIsKing
05-20-2007, 01:03 PM
Can I ask why you skipped 255 on squats? A little too much adrenaline, perhaps? Or were you going for a pr?

I ask because judging by your 245 I think you couldve pulled out a 255.

LevesqueIsKing
05-20-2007, 05:31 PM
^^Okay, makes sense.

About the GM - I dont do them but it seems to me that doing them on a smith machine might help...if you arent already.

SupRsmall
05-20-2007, 09:12 PM
WW - SupRsmall
I'm just gonna work on unracking and going as fast as possible. 265 x miss vid is not on my camera anymore, Dad must have deleted all my vids to make room for other stuff. Just go to RedFury's journal and I did the same thing as him when he missed.


Ahh ic.
I watched the video, and it looks like it would be tough to drop the weight? Does someone neeed practice doing it before they attempt high weights?

Bako Lifter
05-20-2007, 09:33 PM
Just try it with the bar. You'll see that it's no big deal.

WestsideWarrior
05-20-2007, 09:48 PM
Ahh ic.
I watched the video, and it looks like it would be tough to drop the weight? Does someone neeed practice doing it before they attempt high weights?

Well on a squat miss, you usually go back to below parallel, which the squat rack has catch bars that a perpendicular to the bar, so they just sit there waiting to be picked up, or if you get it on the way up, some people just roll it off their back and get into the box before the bar+weights rolls into them.

Lones Green
05-20-2007, 09:55 PM
wow bako, your lifts are amazing for your weight. keep at it!

Atrox Mortis
05-20-2007, 11:36 PM
Damn nice numbers, young padawan. Espescially considering the ratio of what you're putting up to your bodyweight. Keep up the good work.

Cirino83
05-21-2007, 01:26 PM
Nice session. You are a big, strong boy for your age.

Bako Lifter
05-21-2007, 02:14 PM
RedFury - Thanks for the advice man.

Lifting Kid - You too ^^^.

WW - You too ^^^.

SupRsmall - Just dropped it on the rack, thanks for droppin' by.

Coke - Thanks man, I appreciate your support. May not post in your journal very much, but I'm watching... and you already have like 100 dedicated subscribers, haha.

Levesqueisking - Thanks man, good idea.

lonesXedge - Appreciate the compliment!

Atrox Mortis - Thanks a lot, and btw, where the heck is Kiaran? You work out w/ him don't you?

Cirino - Thanks bro, but lets not get carried away... I'm just a little guy, haha.

Bako Lifter
05-21-2007, 02:24 PM
Monday, May 21

Backyard Madness... haha.

Workout:

Military / Push Press
115 x 10
115 x 10
115 x 10
115 x 10
SS W/
Shrugs (full ROM with pause)
115 x 10
115 x 10
115 x 10
115 x 10

EZ Curls
65 x 10
75 x 10
75 x 10
85 x 10
SS W/
Push Ups (slightly elevated)
BW x 30
BW x 30
BW x 30
BW x 30

Side Bends (each side)
35 x 10
35 x 10
SS W/
Chin-Ups
BW x 10
BW x 10

Thoughts:
Took me a while. Throw in about 10 power cleans and 5 snatches. Dedicated to Freakish, haha. I tried, but I suck at this kind of stuff.

Reason for this workout: need a break from the heavy stuff for a while.

Bako Lifter
05-21-2007, 03:52 PM
DIRTY BULK

Starting now. A little glimpse into my diet -

Today's Lunch

2 Double Cheesburgers
Medium Fries
Peanut Butter/Milk/Ice Cream Shake

Totals: 2509 148 194 102



..... Hellz ya :dj:

WestsideWarrior
05-21-2007, 03:56 PM
2500/day cal bulk? how about 3200+/day?

Stumprrp
05-21-2007, 03:56 PM
nice presses man and HELL yeah on that diet!! haha!

Bako Lifter
05-21-2007, 04:33 PM
2500/day cal bulk? how about 3200+/day?

That's just lunch! Haha

Thanks Stump, bulkin' to 160 atleast, then I'll cool it down.

Coke
05-22-2007, 05:47 AM
Wow dude, them supersets are sweet.

Big o Boy
05-22-2007, 08:18 AM
yea dude, definitely gotta go with the largest fry order possible... haha.

Nice pushups workout up there... you ever think about joining the Army?




uh... don't. ;)

LiftingKid
05-22-2007, 02:27 PM
Awesome diet Bako, get a gallon of milk in each day too.

Bako Lifter
05-22-2007, 04:02 PM
Coke - Thanks, supersets are killers, lol.

BoB - McDonald's is my best friend right now, haha, and NO THANK YOU :P.

LiftingKid - Thanks, I'm definitely gonna try to.

Bako Lifter
05-22-2007, 04:13 PM
Tuesday - May 22

Deadlift PR

Workout:

Lunges (holding plate on back/neck)
55 x 12
80 x 12
80 x 12
80 x 12 (front step + back step... so 24)

Deadlift
135 x 3
185 x 3
225 x 3
275 x 1 (shoes on, almost fell back onto my a$$)
315 x 1
345 x 1 PR (barely)

Thoughts:

Wasn't feeling it today. I did not want to workout, good thing I did though, hit a PR. I think the stress of school is finally kicking in. I'm usually a laid back, don't have a care in the world kind of guy, but all the big end of the year projects and finals are stressin' me out. Oh well, I'll get over it.

Yeserday's Macros: 5,500 calories and 240g of protein
Today's weight: 152.2 lbs

Just drank a MONSTER shake. 3 cups milk, 1 cup ice cream, and 1 cup peanut butter. Yes, you read that right, 1 cup peanut butter. Total calories for the shake are 2,200. Oh yeah :p.

Freakish
05-22-2007, 04:47 PM
one cup of peanut butter. dude. haha.

SupRsmall
05-22-2007, 07:02 PM
HAHA, intense shakeee man. how long did it take u to down that baby???

And congrats on that PR, what was your old PR?

redFury
05-22-2007, 07:25 PM
You the man Bako... keep pushing the PRs! I bet in a month or so you'll be doing 4pps :D

Coke
05-23-2007, 05:48 AM
Wow man, tons of cals within one shake, lol...nice lunges and deads regardless bro.

Cirino83
05-23-2007, 07:39 AM
Nice deads man. Nice job with the PR. That shake sounds delicious...well maybe not with a cup a pb lol. You should check out 'Amazing protein bars' in the recipe section. They were my best friend when I was bulking. And they taste good too if you like peanut butter, which apparently you do ;)

Bako Lifter
05-23-2007, 10:48 AM
Freakish - SupRsmall - RedFury - Coke - Cirino

Awesome shake. Chugged it for a while, 3 minute break, then chugged the rest. I'm gonna make some "amazing protein bars" next. :thumbup:
- old PR was 335. Thanks Fury, 405 would be awesome.

Bako Lifter
05-24-2007, 10:58 AM
Thursday, May 24

DE Bench

Workout:

Speed Bench
135 x 3 x 3 (cg)
135 x 3 x 3 (normal)
135 x 3 x 3 (wg)

Rack Lockouts
135 x 1
225 x 1
245 x 1
255 x 1
275 x 1
285 x 1

Skull Crushers
75 x 8
85 x 8
85 x 8

Pull-Ups (wgpo)
BW x 8
BW x 8
SS W/
Side Lateral Raises
15 x 8
20 x 8

Thoughts:
Ok, that monster shake I told you guys about... don't try it. It made me sick, lol, so I only got in 3,500 calories that day. Yesterday, I faked sick so I could stay home, so I had to hold back my eating since I "was feeling nautious". Only 3,500 calories that day too. Soooo, my weight went down a little, but I'm back on track as of today, already with 3,000 before dinner and my late night shake.

Yesterday's Macros: 3600 calories and 140g of protein
Today's Weight: 151.8

Side note - Do not try the new "Pomegranite Rockstar", it's gross. Unless you like carbonated cranberry juice.

Cirino83
05-24-2007, 11:47 AM
Solid efforts the whole way through.

Sidior
05-24-2007, 11:52 AM
*trips over barbell and lands here*

Oh snap, first time in and I see a dirty bulk commencing :D Nice lifts bro, what kind of split are you following?

Bako Lifter
05-24-2007, 04:08 PM
Cirino - Thanks man.

Sidior - Thanks, I try to follow a 4-day split. Pretty much powerlifting, focusing around bench and squat with deadlift every 2nd or 3rd week.

Day 1: ME Bench
Day 2: ME Squat
rest
Day 3: Bench Assistance
Day 4: Squat Assistance
rest
rest

I usually will swap out a squat day with a heavy deadlift day every other week. I've been doing to many heavy days lately so I've kept it light the past few workouts. I appreciate you stoppin' by man, drop in whenever you want.

SupRsmall
05-24-2007, 04:54 PM
Hahaha... I actually tried out that shake...except with less PB, and added whey.. and yeah it didn't make my stomach feel too good!

Bako Lifter
05-24-2007, 05:15 PM
Lmao, sorry about that. I'm sure you can imagine how I felt w/ that much peanut butter. Felt like I was flexing my abs and some boxer was throwing body shot after body shot... all night long :(, haha.

Stumprrp
05-24-2007, 05:15 PM
awesome rack lockouts

Detard
05-24-2007, 06:57 PM
good work Bako. Dirty bulks are where its at. Ive been dirty bulking for a while. Today lunch was grilled cheese with bacon on it, ceaser salad and fries.

My worst day though was a half pack of eggos for breakfast with plenty of butter and syrup, then I stopped at mega wraps for lunch and got BLT with extra bacon, then Stopped at tim hortons after school for iced cap + 2 chocolate chip muffins, then went out for dinner and had 3lbs of wings + loaded potato wedges (bacon, cheese, gravy) then came home and had chips and dip. I think that was definitly my worst day now that i really think about it.

Stay strong bro

LiftingKid
05-24-2007, 08:35 PM
Rack pulls are working there way up. Out of curiousity, do you have short arms?

Bako Lifter
05-25-2007, 02:38 PM
Stumper - Thanks bro, and btw, that 1,005 thing was sick.

Detard - Thanks haha. That's taking dirty bulking to a whole new level.

LiftingKid - You mean rack lockouts right? I don't know how long my arms are but they're definitely not long. Probably average for my hight.

Bako Lifter
05-25-2007, 02:45 PM
Friday, May 25

Squat Assistance

Workout:

Box Squats
135 x 3
185 x 3
205 x 3
225 x 3
235 x 3
255 x 1
265 x miss

SLDL
185 x 8
225 x 8
225 x 8

Hypers
+60 x 10
+45 x 10
+45 x 10

Thoughts:
Today I worked out with that powerlifter I mentioned a couple pages back. He's about 215 lbs and totals in the 1,500s. We talked about lifting and he told me about this unsanctioned bench press contest that I might go to. The box squats today were below parallel.

Yesterday's Macros: 3,300 calories and 150g of protein
Today's Weight: 151.0 <-- (this is bullsh**, it's starting to piss me off)

This bulk thing isn't going as planned. The last three days I've been getting killer stomach aches at around 3,000 calories. This sucks, this didn't happen on my other bulks. My weights going down instead of up. :(!!!

Natetaco
05-25-2007, 03:58 PM
nice lower day bako.

LiftingKid
05-25-2007, 04:12 PM
LiftingKid - You mean rack lockouts right? I don't know how long my arms are but they're definitely not long. Probably average for my hight.

lol....I meant lockouts. I need to start getting more sleep.......

Cool box squatting.

Bako Lifter
05-26-2007, 04:59 PM
Natetaco - LiftingKid

Thanks guys.

Bako Lifter
05-26-2007, 09:31 PM
So I posted a thread about my horrible squats. Everybody suggested I just keep squatting if I want success. So, I'm taking that advice and injecting it with some steroids. Starting Monday I will officially be starting the Smolov Squat Cycle (http://www.dragondoor.com/cgi-bin/articles.pl?rm=mode2&articleid=80)...

I WILL finish the cycle. I'm not gonna puss out after the first week or so. The only thing stopping me will be injury. I'm looking to add 60-90 pounds onto my max by the end of the squat cycle. Based around a 260 1RM, here is what my routine is gonna be -

The Smolov Squat Cycle

Base Mesocycle

Week 1
Monday: 4 x 9 x 180
Wednesday: 5 x 7 x 195
Friday: 7 x 5 x 210
Saturday: 10 x 3 x 220

Week 2
Monday: 4 x 9 x 200
Wednesday: 5 x 7 x 215
Friday: 7 x 5 x 230
Saturday: 10 x 3 x 240

Week 3
Monday: 4 x 9 x 210
Wednesday: 5 x 7 x 225
Friday: 7 x 5 x 240
Saturday: 10 x 3 x 250

Intense Phase

This will be following the "Base Mesocycle" and a "Switching Phase" which consists of box jumps and stuff like that. It will be based on my new max. Just to see, I'll say my new max will be 290. That's reasonable.

Week 1
Monday: 3 x 190, 4 x 215, 3 x 4 x 245, 5 x 245
Wednesday: 3 x 175, 3 x 200, 4 x 230, 3 x 3 x 260, 2 x 5 x 245
Friday: 4 x 190, 4 x 200, 5 x 4 x 230

Week 2
Monday: 4 x 175, 4 x 200, 4 x 230, 3 x 260, 2 x 4 x 260
Wednesday: 3 x 190, 3 x 220, 4 x 245, 3 x 3 x 260, 3 x 275
Friday: 3 x 190, 3 x 220, 4 x 245, 3 x 3 x 260

Week 3
Monday: 3 x 175, 3 x 200, 3 x 230, 5 x 5 x 260
Wednesday: 3 x 175, 3 x 200, 3 x 230, 2 x 3 x 275
Friday: 3 x 190, 3 x 215, 3 x 245, 4 x 3 x 275

Week 4
Monday: 3 x 200, 4 x 230, 5 x 5 x 260
Wednesday: 3 x 200, 3 x 230, 4 x 3 x 260
Friday: 3 x 220, 4 x 260, 3 x 4 x 275

New Max: It better be at least 315 or I'm gonna be PISSED.

Well there it is. Them crazy a$$ russians, haha. I'm definately doing it now, I didn't type all that stuff for nothin! First workout will be this Monday.

Bako Champ
05-26-2007, 09:38 PM
hahaha i work out with this guy all the time he dosent do half the stuff that he says he does lol. naw im j/p :spam:

Fuzzy
05-26-2007, 10:14 PM
I hate you high metabolism bastards, I get heavier just looking at food.

SupRsmall
05-27-2007, 08:05 PM
loooks intense haha...

Monday: 4(sets?) x 9(reps?) x 180
Am I correct??

you still going to be workin your upper body?

Detard
05-27-2007, 08:26 PM
Where did you find the smolov cycle program? Looks well structured. Any idea who wrote it? I'm thinking "something smolov" hahha. Good work dude. Race ya to 4pps ;)

Bako Lifter
05-27-2007, 08:33 PM
Bako Champ - Sup douche, wanna do this Smolov thing with me? If not you're on your own for this summer, haha.

Fuzzy - Sorry ;).

SupRsmall - You're correct on the sets x reps x weight. I'm not exactly sure about upper body yet. It's obviously going to be very little though. I'm thinking something like:

Bench A
225 x 3
235 x 3
245 x 3

Bench B
185 x 12
185 x 12

Bench A on Tuesdays and B on Fridays. I'll also do pull-ups and some triceps or shoulder accessory after bench. I just want to maintain my numbers on bench. I wont even be mad at a 5-10 lb decrease. I also will not be deadlifting at all, maybe some speed pulls every once in a while. Since it will be during the Summer, I'm thinking of doing squats in the morning and then coming back after lunch to do a little upper body. We'll just have to see how it goes...

Detard - Hit you up w/ a PM. If you're talking about racing to 405 squatting... I'm gonna obliterate you, haha. If you're talking about deadlift, I'll hand you the win right now, I'm not supposed to dead during the cycle :(.

Detard
05-27-2007, 08:41 PM
hahahha. I gotta squat 315 first before i even think about 4pps though ;).

Big o Boy
05-27-2007, 10:54 PM
lol at the sets of 9 reps... I've never seen that written out in a plan before. Looks like a nice progressive overload, though. That 10 sets of 3 with 250 is going to be hell man.

Bako Lifter
05-28-2007, 02:54 PM
Detard - Ya, haha, me too.

BoB - Fa sho ;), the whole thing is gonna be hell! Haha

Bako Lifter
05-28-2007, 03:09 PM
Monday, May 28

Smolov - BM 1.1

Workout:

Squats
180 x 9
180 x 9
180 x 9
180 x 9 (http://s153.photobucket.com/albums/s219/CUT_6/?action=view&current=011.flv)

Bench Press
205 x 3
225 x 3
235 x 3

Rack Military Press
105 x 3
115 x 3
135 x 3

Thoughts:
Pretty easy first day, I can't imagine why most would quit after day one. The 4x9 got me super fatigued, but the weight was never an issue. Bench press was super easy, I smoked every rep. Those were also my first military presses ever. I usually do push press. And BM = base mesocycle, 1.1 = week 1 day 1. :thumbup:

Yesterday's Macros: not very good
Today's Weight: forgot to check

McVein
05-28-2007, 03:09 PM
Strong lifting bako.

EDIT: in your video there, are you wearing the mikey taylor dvs' ?

Bako Lifter
05-28-2007, 03:20 PM
McVein - Thanks, and thanks again for dropping by. Lol, nah, they're called DVS Munition. Similar but without the two stripes on the side.

McVein
05-28-2007, 03:29 PM
I have the mikey T's, smashing little shoe they are. Durable as ****.

no probs man, keep it up, youre "hella strong".

Big o Boy
05-28-2007, 04:09 PM
looks like a good session man. Militaries look good for not ever doing them... haha.

SupRsmall
05-28-2007, 05:50 PM
very nice squat form! lookin pretty effortless :nod:

Coke
05-28-2007, 07:52 PM
That's actually some tough shiat dude, glad to see you take it on.

Sensei
05-28-2007, 08:20 PM
Bako,
I know you probably don't want to hear anything about the Smolov, but you might consider a modified Smolov... I wrote about one in this thread: http://www.wannabebigforums.com/showthread.php?p=1476514#post1476514

Modified Smolov Squat Cycle
Week One
Workout #1: 70% x 9reps x 4sets
Workout #2: 75% x 7reps x 5sets

Week Two
Workout #1: 80% x 5reps x 7sets
Workout #2: 85% x 3 x 10sets

Week Three
Workout #1: 70%+20lbs x 9reps x 4sets
Workout #2: 75%+20lbs x 7reps x 5sets

Week Four
Workout #1: 80%+20lbs x 5reps x 7sets
Workout #2: 85%+20lbs x 3reps x 10sets

Week Five
Workout #1: 70%+30lbs x 9reps x 4sets
Workout #2: 75%+30lbs x 7reps x 5sets

Week Six
Workout #1: 80%+30lbs x 5reps x 7sets
Workout #2: 85%+30lbs x 3reps x 10sets

Honestly though, I don't think anyone should be doing such concentrated loading for more than 3 weeks, 4 weeks at the absolute maximum.

Bako Lifter
05-28-2007, 09:12 PM
McVein - Ya man, I like DVS in general. And btw, I say hella all the time, haha.

Big o Boy - Thanks man.

SupRsmall - Thanks, they were fairly easy, but next Monday it's 4 x 9 x 200 :eek:.

Coke - Thanks man, hopefully I get some crazy results from it.