PDA

View Full Version : 123 Champ's Journal



123 champ
04-12-2007, 02:21 PM
Hey, I decided to start a journal and record my progress. Please feel free to critize anything I do. I am training for brute strength, I could care less about having 30in biceps lol. Right now I am training 4 days a week, 2 days bench work (max effort day and speed day), and 2 days squat work. I constantly change up my workouts and almost never do the same workout twice besides the main lift. I'm doing rehab for a lower back injury earlier in the year. So for squat right now i'm sticking to a low volume, high rep and gradually increasing weight (im at a basic 5x5 routine right now). I'm not doing deadlift cause my doctor told me to stay away from them for now. Right now I'm 15 years old, 5'4 and weigh 135. I haven't maxed out in squat or deadlift in a while (stupid back) but i did max out on paused raw bench last monday. Here are my stats:

Squat (belt & wraps) 1x320 (sometime last year)
Squat (belt) 19x225 (January)
Bench (raw) 1x175 (last monday)
Deadlift (belt) 1x325 (January)
Clean (belt)1x185 (sometime last year)

All my maxes were done when i weighed 121 except my bench, so i don't know how accurate they are now. Hopefully, I will find out by the summer.

123 champ
04-12-2007, 02:23 PM
here was my workout today, i still had some more energy after the workout, but i didnt want to stay any longer than an 1 hour and 15 min.

Warm up and abs- 20 min

Speed Bench (30 sec rests)

65 x 10
105 x 3
105 x 3
105 x 3
115 x 3
115 x 3
125 x 3
125 x 3
125 x 3
135 x 3
2 min rest
145 x 6
1 min rest
165 x 3 (got help on the last rep)

Tricep Extension (30 sec rests)

40 x 5
40 x 5
50 x 5
50 x 5
60 x 5
60 x 5
60 x 5
60 x 5
60 x 4
60 x 4
60 x 3

J.M. Press (1 min rests)

45 x 5
45 x 5
65 x 5
65 x 4
65 x 3

Dumbbell Press (1 min rests)

60 x 4
60 x 3
60 x 3

Weighted Bench Dips (30 sec rests)

45 x 15
45 x 12
45 x 7
Drop weight- no rest x 11

1-Arm Dumbbell Row (30 sec rests including time while doing the other arm)
Right arm
75 x 11
75 x 8
75 x 6
75 x 5

Left arm
75 x 10
75 x 8
75 x 5
75 x 5

10 min stretch

Cirino83
04-12-2007, 02:28 PM
Seems like way too much volume. 51 reps of tricep extension?

123 champ
04-12-2007, 02:33 PM
i try to stay in the 3-5 rep range and work them till i start to get tired. I can't do 60 pounds more than 5 reps, barely getting the last rep, but i have really quick recovery so i can generally do another full 5 reps in 30 seconds. do you have any suggestions do fix the problem?

Cirino83
04-12-2007, 02:47 PM
I would suggest for triceps, instead of doing so many sets of 3 reps...find a weight where you can do 3 sets of 8, 3 sets of 10 or 5 sets of 5 and work your way up from there.

123 champ
04-12-2007, 02:50 PM
I would suggest for triceps, instead of doing so many sets of 3 reps...find a weight where you can do 3 sets of 8, 3 sets of 10 or 5 sets of 5 and work your way up from there.


i thought reps of 8 or higher where more bodybuilding routines. also, i don't get tired using a 5x5 routine. i always have so much energy. i can do 60 w/ like 8x5 before i start to feel tired. Would that be ok? Or should i shorten the rest time from 30 seconds to 20 seconds? then i could probably do a 5x5 routine.

Cirino83
04-12-2007, 04:48 PM
What routine are you currently using?

123 champ
04-12-2007, 05:34 PM
What routine are you currently using?


Right now I am training 4 days a week, 2 days bench work (max effort day and speed day), and 2 days squat work. I constantly change up my workouts and almost never do the same workout twice besides the main lift. I'm doing rehab for a lower back injury earlier in the year. So for squat right now i'm sticking to a low volume, high rep and gradually increasing weight (im at a basic 5x5 routine right now). I'm not doing deadlift cause my doctor told me to stay away from them for now.

like i said, im constantly changing my routines. but i follows a basic sturcture

Speed Bench Day

abs
speed bench
2-3 tricep movements
dumbbell press
1 upper back movement

Squat

abs
front squats (~5x5)
leg curls
some form of calf raises
lower back exercise (rehab-nothing heavy and not straight leg dead)
1 upperback movement
biceps

Max Bench

abs
bench- work up to max
2-3 tricep movements
1 upperback movement

Squat

abs
squats (~5x5)
Leg Burls
Some form of calf raises
lower back
shrugs
biceps

I usually change up the exercises done to get a variety in. Does this look ok or does anyone have a better routine? any recommened exercises or rep schemes that will give good results? Remember, i can't do deadlifts on heavy lower back movements.

123 champ
04-14-2007, 09:43 PM
this is my workout from yesterday, any comments or suggestions


10 min stretch and abs

Squat (2 min rests) (no belt)

135x8
155x5
175x5
195x5
3 min rest
195x32 (till failure)

Immediately followed by Dumbbell Pullovers (to expand my lungs) (30 sec rests)

35x15
35x15
35x20

Standing Calf Raises (1 min rest)

225x18
225x15
225x10
No rest
135x15

Leg Curl (30 sec rests)

80x8
100x7
120x4

Leg Extensions (30 sec rests)

100x10
120x6
160x3

Dumbbell Shrugs (45 sec rests)

75x20
75x18
75x17

Barbell Curls (1 min rests)

65x12 (normal grip)
65x8 (narrow grip)
65x5 (normal grip)
No Rest
45x8 (normal grip)

Alternating Dumbbell Curls (25 sec rests) **note-reps per arm

30x9
30x7
30x4
No Rest
15x6

10 min stretch

123 champ
04-22-2007, 02:17 PM
Hey y'all, sorry i can't post my workouts during the week cause im too busy with school. Here's my workout today.

10 min stretch and abs

Speed Squat-low box (30min rests)

155 6x2
175 2x2
185 2x2

Zercher Squat (1 min rest)

115 1x8
135 1x8
155 1x8
175 1x8
195 1x14

Dumbbell Side Bends

Left Arm
75 3x8

Right Arm
75 3x8

Barbell Curls (1 min rests)

65 1x10 (normal grip)
65 1x8 (narrow grip)
65 1x7 (normal grip)
No Rest
45x9 (normal grip)

Lat Pull Down (45 sec rest)

120 3x7

10 min stretch