Powerlifting Journey.

[WestsideWarrior]

Name: Chris
Age: 16
Lifting experience: 15 weeks, 4 days.
Stats As of 4/10
Body Weight: 165
Body Fat: 16.46%
Lean Body Mass: 131.45
Body Mass Index: 23.7

Lifts............Goal by 5-21 (6 weeks)
B: 150........190+
D: 340........405+
S: 245........300+
Tot: 735.....895+

Tracking everything tomorrow.

Routine

Westside Barbell.

Mon - ME Bench

Bench - 3x5
Pressing movement - Floor press - 3x5
Extension - Skull crushers - 3x6-10
Lat work - CGFrontLatPulldowns - 4x5-8
Shoulder Work - 4x5 - side lateral/front lateral - Light

Tues - ME Squat/Deadlift

Parallel Squat - 3x5
Deadlift - 3x5
Assistance - Glute Ham - 5x10 - Weighted
Abs - Standing abs - 4x15
Obliques - Db Side Bends - 3x10
RDL - 3x8

Thurs - DE Bench

Bench - 8x3
Pressing movement - CGBP - Towel - 3x5
Extension - Elbows out extenision - 3x10
Lat work - CGLatPulldowns - 4x10
Shoulder work - 4x5 - side lateral/front lateral - Light

Fri - DE Squat/Deadlift

Box Squat - 10x2 - 50% - 135
Speed Squat - 5x5 - 70% - 170
Dead - 6 singles - 60% - 205
Assistance - Zerchers - 5x8
Abs - Decline Sit-ups - 5 sec. pause - 4x10
Obliques - Db Side Bends - 3x10
RDL - 3x8

Cardio: Track

Edit: some changes to routine.

[Chubrock]

I personally think you have too much going on on your lower days. I'd drop your reps on the DLs, as well as the squats. I don't really like the idea of high rep pulling. I would also drop the RDLs or put them in place of the Zerchers/Glute Hams. I just think you're going to run into some recovery issues.

[Natetaco]

I personally think you have too much going on on your lower days. I'd drop your reps on the DLs, as well as the squats. I don't really like the idea of high rep pulling. I would also drop the RDLs or put them in place of the Zerchers/Glute Hams. I just think you're going to run into some recovery issues.

I agree here. You dont need RDL's after deads and squats, thats probably too much. I would just take deads out on ME day and do RDL's 3x8, they will also help with your grip.

also dont think you need 4 ab exercises a week, weighted situps one day, side bends the next.

on DE squat I would do box squats for 50% max 10x2 then speed deads couple of sets maybe. front squats possibly as assistance, but zerchers are good too. other then that looks good.

[WestsideWarrior]

Monday, April 14th

Wake: 6:12am
Sleep:10:20pm

ME Bench

Warmup
115x8
115x8
Work
135x5
135x5
135x5

Overview: It was very different benching with an arc in back, but i'll get used to it.

Db Floor Press (25/hand)
50x5
50x5
50x5

Skull Crushers
35x6
35x6
35x10

Oveview: I REALLY felt the burn when I kept my elbows in, wow.

Close Grip Lat Pulldowns
70x8
70x8
70x8
70x8

Overview: Last set was haggard.

Side Lateral Raise (25/hand)
50x5
50x5
50x5
50x5

Deadlift
135x10
225x5
275x3
350x1...PR

Overview: On the 135x10 set, it felt heavy as f**k because I haven't lifted with free weights for over 2 weeks. I had worries that wasn't gonna get my PR. On my PR attempt, I got it about 2 in. above my knees and it wanted to drop, but for some reason I yelled out "oh no you don't mother****er" and finished my lift.

Overall it was good workout. Looking forward to ME Squat/Dead tomorrow.

Cardio: 800m

[Detard]

Wait you pulled a Deadlift PR but you have ME squat and deads tommorow? Also are you sure your counting your weights right? Judging by the pics you posted before, I would think there is no way you could pull 350. Not hating, just think its odd that your pulling so much but your benching so little. Especially with a back like yours.

[WestsideWarrior]

Yeah, I just wanted to deadlift so effin bad.

Bar - 45
3pps - 45(6)= 270
10s(2) = 20
5s(2) = 10
1/2s(2) = 5

270+45+20+10+5=350

Believe me if or not, I know what I did.

[Chris Rodgers]

I totally believe it's possible for you to pull 350. I was very skinny when I pulled 405. I am now a little less skinny and can pull over 500. Deadlifts are the skinny man's lift. :)


As for pulling heavy the day before ME sq/dl. Don't do it. Use your head. That is not the smart way to kick off a routine. Remember, you have 4 tough days of training scheduled. Don't start adding extra heavy deads or squats on bench days or you are gonna screw up your progress.

[WestsideWarrior]

Tuesday, April 17

Wake: 6:20am

No workout. Gay ass PE teacher made us run a mile for fitness testing or wtf ever. Didn't even try and got 8:12, but my mile is under 7.

Waste of a day.

I guess I'll have to do ME Sq/Dead thursday, and DE Sq/Dead/Bench friday, that's gonna be haggard.

[WestsideWarrior]

Okay, so no workout wednesday.

Lifting.

ME Squat/Dead

High Bar Parallel Squat
135x5
135x5
155x5
165x5
185x5

Overview: It felt great to get to squat again, I really missed it. Great workout.

Con. Deadlift
135x5
135x5
185x5
225x5
275x5

Overview: 275 was feeling a little heavy, I actually took a 20 sec rest between the 4,5 reps.

Glute Ham
3x10,10,10 - 25

Overview: 3rd set was brutal.

Dumbbell Side Bends
3x10,10,10 - 45/hand

GM
135x3

Still trying to prefect form.

Overall: Great workout. DE Bench tomorrow.

Water intake, horrible.

[Bob]

Nice looking journal so far WW...
And you've gotten some get advice so far...

Nice looking workout today..
Any reason you are only going to parallel on your squats? Remember Westside does their ME Squats with suits... since you are still building a strong base, you may consider going to ATF. This will also help to keep your knees healthier...

GL on your goals...

[WestsideWarrior]

Well I don't have a suit, yet. But it'll defiantly be an Inzer, along with everything else.

Thanks.

I went below parallel a few times on my work sets, It was my first time squatting in over 2 weeks, so I didn't wanna over do it, But I'll do a couple light reps and try ATF tomorrow.

[WestsideWarrior]

Thursday, April 19

DE Bench

Speed Bench
7x3x115

Overview: felt great, except my shoulder, couldn't do 8th set.

CGBP
3x5x90

Overview: Still trying to figure this out, my wrist hurts when I do each rep. I think I had my hands too close.

Tate Press
3x10x40

Overview: First time trying these, only went to 90 degrees, love em.

CGLatPulls
4x10x70

Side Lat Raise
4x5x20

Overall: good workout, shoulder is hurting a little bit.

Water intake, good.
Diet, great.

[Cirino83]

Nice session. rest up that shoulder over the weekend n youll be good ta go on Monday.

[WestsideWarrior]

Thanks. I wont be able to deadlift tomorrow, which really pisses me off. Oh well.

[WestsideWarrior]

Well the shoulder is feelin great after a good nights rest, we'll see if I deadlift today.

DE Squat/Dead.

[WestsideWarrior]

Didn't lift, played softball.

Decided to start Crossfit today.
So, i'm off to go Crossfit.

Overhead Squat
7x3 - 40

[WestsideWarrior]

Monday, April 23

Breakfast
- 1 3/4 cup of Cereal
- 2 cups of %2 RF Milk
- 1 carton of Milk
- 1 Bowlpak

Lunch
-1 carton of Milk
-2 scoops of pineapples
-1 chicken breadded sand which
-1 piece of pizza

Dinner
-2 cups of milk
-3 Corn Dogs
-1.5 cup of hamburger helper

Snacks
-1.5 cup of Fruit Cocktail (drained syrup)
-Cookies

Bench
3x5, 135

Squat
135x10
165x5
185x5
200x5

Skulls
2x10, 35

And I got really pissed to day cuz the racks at our school don't allow us to go ATF.

[WestsideWarrior]

Tuesday, April 24

Shoulder: ****ty after face pulls

Con. Deadlift
135x5
185x5
225x5
275x5

DB Curls
2x10 - right/25
2x10 - left/25

Facepulls
2x10 - 10

CG Pulldowns
3x8 - 60

Bear (Calves)
2x10 - 270

Situps/Crunches
2x20/2x20

Breakfast
-1 bowlpack
-1 carton of milk
-2 cups of Honey Comb
-1 cup 2% RF Milk

Lunch
-1 carton of milk
-1 piece of pizza

Dinner

Fast Food (Jack -N- The Box)
-1 Ulitmate Bacon Cheeseburger
-1 Large Sprite
-1 Small Fry

[WestsideWarrior]

Wednesday, April 25

Breakfast
-Eggs
-2 pieces of toast (butter/jelly)
-2 cups of 2% RF Milk
-Orangeade

Lunch
-Powerade
-1 carton of milk
-1 piece of pizza (sausage)
-1 thing of broccoli
-4 pieces of fresh pineapple

Dinner
-5 sloppy joe sandwiches
-2 cups of 2% RF milk
-scoop of corn

Fluid intake today, good

Workout
50mins of bball at school
2 hours of bball at home
2 hrs, 50 min total

[Bako Lifter]

Hey, how did you change your name dude?

[Jaybird88]

I was wondering the same thing..

[WestsideWarrior]

Hehe. I'm evil. :evillaugh

[HeavyBomber]

I'm impressed. Nice work.

[WestsideWarrior]

Thanks HB.

Breakfast
-2 cups Honey Comb
-1 cup 2% RF Milk
-1 powerade

Lunch
-1 hot dog + bun
-4 pieces broccoli
-1 carton milk
-2 strawberries
-4 pieces fresh pineapple

Dinner
-2 Banquet Chicken Finger Meals
-2 cups of 2% RF Milk
-8 sloppy joe sandwhiches
-1 cup of 2% RF MILK

Workout
50 mins basketball

Speed/Vert workout

GH Raise
BW - 5x5

Tramp Jumps (33in)
3x5

Vert Dunks (105in rim + 70in height + 30in reach = 5in+ jumps)
6x3

[WestsideWarrior]

Friday, April 15

Breakfast
-2 bologna sandwhiches
-1 cup milk

Lunch
-1 carton of milk
-1 banana
-1 orange
-1 piece of sausage pizza

Workout

Para. Squat (no belt)
135x5
155x5
175x5
185x5
205x5

Overview: GREAT workout, hit or was below parallel every time.

Today some kid told me, "You better put on a belt."
My response, "You better learn how to squat without that pussy pad."
(He used a belt+manta ray(170), and then I smashed 205 easy, He got pretty pissed lol.)

Standing EZ bar Curls
2x10x45

Attacker
2x10x135

Vert Test: 27in (PR)

Overall: not too much today, just wanted to get some squatting in. Max outs next week...

Goals
Bench: 160-165
Squat: 260-270
Dead: 360-370

[WestsideWarrior]

Well today is max outs..I plan on getting my bench and squat...my goals are..

Bench: 160+
Squat: 260+

Wish me luck...

I kept my diet pretty good over the weekend, I went to my dads and they eat HORRIBLE, but I managed to keep it clean, woot!

[WestsideWarrior]

Max outs.

The title says it all...so here it is.

Warm Up

Tri Extension - 2x10*35
Incline Press - 5*bar
Lateral Raise - 2x10*35

Bench
135x3
155xmiss (half way up)
155x1 (PR)
160xmiss (top STRAIGHT DOWN to chest)

Clean
135x5
155x3
165x1
175xmiss
170x1 (PR, don't don't really care about clean that much)

I'm kinda happy my bench finally went up, but it was short of my goal...I'll just make up for it on dead or squat.

[WestsideWarrior]

Squat max out today.

Goal
265+ :bang:

[CoCoa]

Keep on it man, you put forth one hell of an effort each time out!!

[WestsideWarrior]

Thanks man.

Breakfeast
-2 bowl paks
-1 carton milk

Lunch
-2 scoops pineapple
-1 scoop pasta (pasta, broccoli, shredded cheese, oils)

Dinner
-2 chicken fajitas wraps
-1 cup koolaid

Conventional Deadlift max.

I no longer use belts.

135x5
185x5
225x5
275x3
315x1 (went up quick as hell)
365xmiss (didn't move)
355xmiss (3 inches off ground)
350xmiss (couldn't lock out)
335xmiss (not enough energy)
330x1 (no belt PR, grunted like hell)

Well I guess it's true that a belt helps you lift more.
And I'll admit I was a complete dumbass and starting at high weight, instead of going to high from low. :bang: I just got to cocky.

[WestsideWarrior]

Middle and lower back DOMS are gonna be killing me all day today. Yay.

Workout wednesday. Gay.

[Stumprrp]

looking strong, do you like westside?

[WestsideWarrior]

Hey stump, I'm done with powerlifting untill start of Junior year, but I love Westside, i'm trying to lose a little bf, and i dont have access to freeweights, unless i get a job, i have a interview at RagingRivers on sunday.

Breakfast
-2 bowlpacks
-1 carton milk

Lunch
-1 slice pizza
-1 carton milk
-1 scoop peaches

Dinner
-4 pop tarts
-1 brautworst
-3 cups milk

Standing Curls
2x10-60

Skulls
2x10-60

Clean and Press
155x1
165x1
(showin some junior up, but he couldn't press ;-))

Backs still a little tight.
Squat max friday

[WestsideWarrior]

Breakfast
-2 bowlpaks
-1 carton milk

Lunch
-2 scoops pineapple
-1 slice sausage pizza
-1 carton milk

Dinner
-1 huge chicken, turkey ham, cheese wrap
-2 cups milk

No lifting, wiffle ball.

Squat max tomorrow.

[Bako Lifter]

I maxed out at 270 squat today... don't let me beat you.

[WestsideWarrior]

You probably will....I don't use belt or pussy pad (manta ray)....Did you use any of those?

And your ROM is ALOT shorter than mine, me being 5'10.5''

[Bako Lifter]

Nope, no wraps, pads, belts, suits, just me and the weight.

And I'm not sure how you took that post but it was supposed to be a supportive one. You said your goal was 270, so I'm just saying go for 275 instead.

[WestsideWarrior]

Grats.

Just to piss ya off, i'll go 280+ (might have the pussy pad for that one, i have little traps hahaha)

[WestsideWarrior]

Squat max.

No Manta Ray, no belt.

135x5
155x5
185x5
225x1
235x1
275xmiss (straight down to bar)
265xmiss (.5 in above parallel)
260xmiss (2 in above parallel)
255x1 (PR)

Overview: Felt great.
Weight: 165lbs

Overall Lifts
Bench: 155
Squat: 255
Dead: 330
Clean: 170
Total: 910
Big 3 Total: 740

That's okay I guess.

[WestsideWarrior]

Breakfast
-4 egg omlet
-2 cups milk
-2 bananas

Lunch
-banana
-2 cups water

Dinner



Workout
2 games of 21 (bball)
21-10, me
21-12, me

Form work.
Power Snatch, Clean.

[CoCoa]

Nice PRs as of late bro.

[WestsideWarrior]

Announcing...The Ghetto Garage Gym.

The Pull/Chin/Dip Station. (thats a good 72in drop to my deep freeze, lol.)
http://i16.tinypic.com/6fgofeo.jpg

The 14.3 Lbs Concrete Plates. (more to come)
http://i18.tinypic.com/5xg23c6.jpg

The Car Stands. (push ups)
http://i18.tinypic.com/5z19sgo.jpg

The Bag. (50lbs, barely see it)
http://i14.tinypic.com/507qble.jpg

Others: bar (not sure of weight, feels like 45)

Sorry about big pics, my digis gay.

[WestsideWarrior]

Good news....Got hired at RagingRivers (6.50/hr) and applied at KFC/LJS. I really wanna work at RR, but gas in IL is 3.00+ (ridiculous) and KFC is closer than RR, so we'll see what happens.

Workout

Pull Ups - 3x3
Chin Ups - 2x2 (I suck at chins)

CS Push Ups - 3x10
Set 1: 12 in apart
Set 2: 20 in apart
Set 3: 6 in apart

B.O. BB Row
3x10x73.3

Clean
2x10x73.3

Snatch
2x10x73.3

ATF Squat
3x10x73.3

Standing Millies
2x10x73.3

Basketball
2.5 hours

[WestsideWarrior]

A girl I liked went off and got ate out and fingered by my friend, and she don't even like him, and she says she likes me.

Today's session was useless, I have no energy cuz I didn't breakfast and didn't even sleep.

**** her
**** lifting
**** life

And why the **** are my rhomboids sore? maybe from rows? it was spazzing all ****ing day, leaving me short of breath plenty of times through out the day. For all of you that don't know, your rhomboid is right under your shoulder blade. (well that one was bothering me)

[WestsideWarrior]

Conventional, no belt Deadlift.

135x5
135x5
195x5
225x5
275x3
315x1

Great workout. Had no chalk, sucked ass and i'm finally getting deadlift calousises (spelling is way off)

Upper

Chins
1x3 - BW (struggling on these, bad)

Pulls
3x4 - BW

[CoCoa]

The garage gym is sort of ghetto, lol - bet anyone around here would be happy to have it though.

Sessions are looking pretty good man.

[WestsideWarrior]

Lmao, yeah Coke, It'll hopefully keep my strength current untill I get a membership to my local gym.

Thanks man.


No squatting, gay ass softball.

[WestsideWarrior]

Massive squattage and some bench today, if we lift.

[WestsideWarrior]

Well no lifting on the 10th.

Come to think about it, I haven't lifted in a week.
The reason I haven't been posting in here is because I got a job at KFC/Long John Silvers.
Tomorrow I plan on going to Nautilus and getting a membership, and doing a hardcore workout tomorrow. Be prepared for some big numbers.

[WestsideWarrior]

Well I couldn't go to Nautilus, had to fix the pool.

Got outside and did some random stuff today...threw the football around, pitched, and batted some.

While doing this, I decided to train myself for most of the sports.
Basketball, Soccer, and Football.

Heres the split.

Mon - basketball drills + lifting
-Vert
-Defense/Footwork
-Conditioning
-Shooting
Wed - soccer drills + lifting
-Shooting
-Dribbling/Passing
-Breakaway
Fri - football drills + lifting
-Route running
-Passing
-Catching
-Footwork

I need to do some surfing and find drills and go buy some gear (soccer ball)

Routine: WBB3

[North]

"calousises (spelling is way off)"

haha finally someone who spells them worse than I do. Good work on the lifting, it seems like it kinda fell off towards this last part, I hope that has more to do with the lack of weights/different goals for sports than it is motivation.

[CoCoa]

Damn, you should be one athletic dude by the time you get through with those drills - good stuff!!