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123 champ
05-13-2007, 03:53 PM
Hey so i decided to start a journal on my way to next to year's powerlifting season. This year, i basically *****ed up my back for about to months and i got screwed over in state and would have won jv high school nationals if i had gone and ya....im just going to try and forget that. About 2 1/2 months ago, i weighed 121 (give or take a pound) and my maxes were as follows:

Squat (belt and wraps, ass to the flour): 320
Bench (paused RAW, i dont have a shirt): 155
Deadlift (belt and chalk): 325
Clean (Belt): 190

Since then, i've focused of putting on size and strength. As of now, I am 141 and haven't maxed out completely yet. I'm going to at the end of this week and the beginning of next (hopefully). I don't think im going to max out on deadlift though cause i want to give my back a little more time for healing (squat and bench don't hurt me). I'm trying a basic Westside approach (ME and DE days) with a few of my own twists. I want to make sure i'm taking the most effective route to my goal of winning state next year

***PLEASE CRITIZE ME FOR WHATEVER YOU WANT***

even check out my fitday and see if you recommend better ideas for food or whether i should eat more or less, or whatever.

123 champ
05-13-2007, 04:01 PM
May 13

ME SQUAT (Weight: 139)

Squat (ass to flour, no belt :( - belts at the gym are too big for me)

45x10
115x6
145x1
185x1
225x1
245x1
285x5 (PR)

Dumbell Bench

35x3
45x1
55x1
65x6 (PR)

Dumbell Shrugs (total weight)

170x15

Notes:
ask gym to get a smaller belt for squat
increase weight on dumbbell bench (less reps)

Bako Lifter
05-13-2007, 08:48 PM
Impressive squatting, GL w/ the jounal :thumbup:

Chris Rodgers
05-14-2007, 03:19 PM
Do you like squatting to flour? Must be like a nice cushion. ;)


You must be all legs at your size. I don't believe I could drop to the floor with 285x5 no belt. Very impressive.

redFury
05-14-2007, 04:15 PM
Great squatting man.. best of luck with you goals!

123 champ
05-14-2007, 05:36 PM
thanks everyone. squating is what is my favorite lift by far cause i have mini horse legs :) . i need to get up my bench up though cause it's falling behind and i wanna win state next year. i've never tried using a bench shirt so thats one reason its kinda low. the most i've ever paused raw was 175 :bang: my goals right now are to get my squat max to 375 with wraps and a belt. this week im resting up, well besides having football practice till wendsday, so i can hopefully max out this weekend. feel free to drop by and say hello any time.

123 champ
05-21-2007, 04:56 PM
i maxed out on bench (raw), but that was about all. my coach told me to stop at my 90% for squat (belt) so i didn't get to go all the way. i got 190 for bench (woo hooo) and i squated 305 easily. i could of repped it 3-4 times if i wanted so thats a good sign. i'd like to note this is after running the 40m 3 times for time. i guess that would be a max somewhere around 330-345 with just a belt and around 360-390 with a suit and wraps.

123 champ
05-24-2007, 02:06 PM
ok so i havent had any time to workout cause of exams :read: but i managed to sneak a quick workout in today. i didnt get much to eat cause i was so busy rushing to school and stuff so i was kinda weak, but i was still happy with my deadlifts since i havent done them since january cause my back was messed up. i got them on film too to make sure i had good form. please leave feedback about how they look. thanks

5/24/07- 138 pounds

Squat (ASTF- Loose belt :mad:)

45x6
135x4
185x2
215x1
245x1
295x3
(ya i felt kinda weak today cause i didnt eat much... just a cup of milk, tbl peanut butter and a scoop of nitrean)

Deadlift (first time since january....again- loose belt)

135x1
155x1
205x1
245x1
265x1
295x5
(PR- actually it was the first time ive ever tried doing 5 reps + i tried semi sumo instead of conventional for the first time. so ya if my form looks bad, thats why)

btw idk why but it says image coming soon. the video works though if you click play.
295x5
F7r8PPuk5a8

123 champ
05-30-2007, 11:02 AM
Tuesday (Weight: 138)

ME Squat (no belt)

45x10
135x5
175x3
225x1
255x1
295x1
305x1
315x1 (i felt unfocused cause I had driven 5 hours from Atlanta this morning so I stopped here)

20 rep squat (I wasnít sure what weight to do so i just put on 225)

225x29 (next time ill do like 240)

Laying dumbbell Extension (immediately afterwards to expand my lunges)

55x15

Calve Raises

275x15
275x12

Leg Extension

130x8
130x7

Leg Curl

100x8
100x6

123 champ
05-30-2007, 12:21 PM
ok so basically i have to do a basic 5x5 routine for football on Tuesday, Wednesday, and Thursday and i cant get out of it, so what im doing is incorporating Westside work on the weekends. today was my first day for football training (the days were shifted this week so we did the Tuesday workout today) idk what the Wednesday and Thursday workout looks like, but i will find out tomorrow. it is a basic 5x5 as well and will obviously cover the other body parts, i just donít know which exercises we are doing. here is what my schedule looks like as of now.

ME Squat (Saturday)

ME Squat
20 rep squat or Deadlift
Leg Work
Back work

ME Bench (Sunday)

ME Bench
1xBodyweight for reps
Tricep work
Shoulder work
Bicep work
Abs

Rest (Monday)

Football work and School weight training program (Tuesday)

30 min agilities (jumping, acceleration drills)
10 min abs
Squats 5x5
Bench 5x5
Clean Grip Pull 5x5
Circuit Training (2 cycles of 1 min each)
Dumbbell Holds (1 min)/Hamstring drops/Frontal Plate Raises/rest
30 min agilities (ladders, cones)
20 min sprints

Football work and School weight training program (Wednesday)

30 min agilities (jumping, acceleration drills)
10 min abs
Workout (Iíll find out tomorrow because the days are shifted this week))
30 football drills and plays outside
20 min sprints

Football work and School weight training program (Thursday)

30 min agilities (jumping, acceleration drills)
10 min abs
Workout (Iíll find out Friday because the days are shifted this week)
30 min agilities (ladders, cones)
20 min sprints

Rest (Friday)

andy51
05-30-2007, 01:57 PM
so do you do 5x5 multiple times per week plus weekend work? If so I think that would definately lead to overtraining. Also, 5x5 is a good program for a beginnner to add both strength and size. I wouldnt be so fast to not do it.

123 champ
05-30-2007, 02:59 PM
so do you do 5x5 multiple times per week plus weekend work? If so I think that would definately lead to overtraining. Also, 5x5 is a good program for a beginnner to add both strength and size. I wouldnt be so fast to not do it.

the thing is, we would only be lifting the 5x5 routine 3 days in a row during the week and then a 4 day break. if it were more spread out, it wouldn't feel so inclined to workout during the weekend. also, the first 3-4 week, we are slowly working into lifting weights. like today we did the following for squat and bench.

8x50% 8x50% 8x50% 8x55% 8x60%

later on, the workouts get harder and harder. does anyone have any suggestios as to what i should do?

andy51
05-30-2007, 03:08 PM
so you work out M, Tu, W for example, then not again until monday?

123 champ
05-30-2007, 03:13 PM
so you work out M, Tu, W for example, then not again until monday?

exactly. the progam is lifiting on tuesday, wednesday, thursday and then not lifting again untill tuesday. thats why i was planning on training on satuday and sunday.

Big o Boy
05-30-2007, 03:19 PM
You must definitely have mini-horse legs. :p I'm sure your 40m times can't be too bad either. I'd critique your lifting videos, but since I can't see videos here in Iraq, I'll will be forced to watch your numbers.

Good luck with your training. You have a very good start at a young age.

123 champ
05-30-2007, 03:42 PM
You must definitely have mini-horse legs. :p I'm sure your 40m times can't be too bad either. I'd critique your lifting videos, but since I can't see videos here in Iraq, I'll will be forced to watch your numbers.

Good luck with your training. You have a very good start at a young age.

thanks for the support. I'm guessing your a marine, right? Or are you actually from Iraq? i actually half from Iran.

andy51
05-30-2007, 06:27 PM
exactly. the progam is lifiting on tuesday, wednesday, thursday and then not lifting again untill tuesday. thats why i was planning on training on satuday and sunday.

I can see why you would want to train some on the weekend. I guess it will depend on what your workouts look like on W and Th, but I would do just some DE and assistance work on the weekends. Remember that gains can definately be made on a 3x per week program

123 champ
05-30-2007, 06:33 PM
I can see why you would want to train some on the weekend. I guess it will depend on what your workouts look like on W and Th, but I would do just some DE and assistance work on the weekends. Remember that gains can definately be made on a 3x per week program

well for the first 3-4 weeks, we are working into the 5x5 routine. would it be ok if i did ME effort during this time period and afterwords changing to DE? or should i just do DE because you are supposed to work into a 5x5 routine?

Big o Boy
05-31-2007, 09:36 AM
nah I'm in the Army brother... just stationed here (thank God). No offense to the Middle East, but Iraq sucks.

123 champ
05-31-2007, 10:39 AM
nah I'm in the Army brother... just stationed here (thank God). No offense to the Middle East, but Iraq sucks.

haha i hear you. well good luck in Iraq. How long have you been there?

andy51
05-31-2007, 09:27 PM
the 5x5 wont be squat and bench everyday will it?

Big o Boy
06-01-2007, 07:02 AM
25 more days it'll be a year. Of course we've been extended, so I have another 4 months left.

123 champ
06-01-2007, 10:51 AM
So here is what the 5x5 routine looks like for the 3 days in a row.


Tuesday:
10 min abs
Squats
Bench
Clean Grip Pull
Circuit Training (2 cycles of 1 min each)
Dumbbell Holds (1 min)/Hamstring drops/Frontal Plate Raises/rest

Wednesday
Incline Dumbell Bench
Snatch
Push Press
Circuit Training (2 cycles of 1 min each)
Dumbell Row/Dumbell Shrug/Incline-Decline Pushups/Arnold Press

Thursday: (rotate exercise every week)
Deadlift/Chain-Box Squat
Close-Grip Bench/Chain Bench
Powerclean followed by front squats on the last rep or each set
Circuit Training (2 cycles of 1 min each)
Bicep Curl/Tricep Extension/Reverse Curl/Bench Dips

So does anyone have any suggestions as of what to do on weekends? Can i do ME or just do DE? Or maybe just rotate in between each depending on how i feel?

Big o Boy
06-01-2007, 01:02 PM
I don't know much about the 5x5 routine, but it doesn't seem to me that you should be working upper and lower 3 days in a row. If I was going to do that routine I would probably put a rest day in between them and add an accessory day to work on what ever you feel needs it.

Be sure to get a few more oppinions, also. I don't know anything about the 5x5, really.

123 champ
06-01-2007, 01:13 PM
I don't know much about the 5x5 routine, but it doesn't seem to me that you should be working upper and lower 3 days in a row. If I was going to do that routine I would probably put a rest day in between them and add an accessory day to work on what ever you feel needs it.

Be sure to get a few more oppinions, also. I don't know anything about the 5x5, really.

ya thats the thing, the 5x5 routine is a great routine, but my coach has butchered it up and put it 3 days in a row which is the dumbest thing i've ever heard. the rountine isn't nessecarily bad, its just that ITS 3 DAYS IN A ROW! its not like a usually 5x5 routine when you do a 5 rep max one day and a 3 rep max a few days later and then try to hit that same weight for 5 reps the next time. its more like every week we increase by 5% of our max and decrease the reps by 1 every 10% we go up. we continue to do 5 sets though.

so does anyone have any more suggestions?

btw Big o Boy, nice numbers, especially for a guy in Iraq who has other **** to worry about.

123 champ
06-02-2007, 04:33 PM
mk i lifted for football yesterday, but i didn't feel like i worked very much and i felt like lifting today, so i did even though i did the same basic lifts. yesterday's football workout looked like this. i g2g so ill post today's workout when i get back.

Friday (weight: 139)

Deadlift

155x6
155x6
185x6
205x6
205x6

Close Grip Bench

95x8
95x8
105x8
115x8
125x8

Clean and Front Squat (3 cleans followed directly by 3 front squats)

100x3
110x3
120x3
130x3
140x3

Circuit Training (2 cycles of 1 min for each lift-no rest)

1-arm Dumbell Row 65x8
Dumbell Shrug 75x20
Incline-Decline Pushups x 20
Arnold Press 35x16

Sprints (well 90% effort- 1:30 rest)

200m x 8

123 champ
06-02-2007, 08:05 PM
although i wasn't at a 100% and i had done these basic lifts the day before for football, i didn't them anyways cause i didn't feel i put effort lifting the day before, i was just kinda tired from all the sprints.

Satuday ME Lower (weight 139)

Front Squat (loose belt)

45x10
95x6
135x2
165x1
205x1
245x1
275x1
285x1 (PR)
295x0
(295 was just a little too much- spotter accidently pushed me down when he was trying to help me up cause he had never spotted a front squat before)

275x1 video
cuiSloHGv4g

285x1 video
5Knjjxp6-qE

295-miss video
5ztl0wDh684


Rack Pull (~6in below knee- loose belt)

225x6
275x2
315x1
375x1
405x1
415x1 PR (video messed up)

405x1 video
yhtYCsg0CUY

Standing Calf Raises

315x15
Drop Set:
375x15
325x like 10
225x like 12
135x a lot

Pull-Through (never done these before so sorry if the numbers are bad)

60x15
70x15
70x15
60x15

Dumbell Bench (idk why but i just felt like doing these)

65x8
65x8

Chris Rodgers
06-03-2007, 03:33 PM
I don't think I could squat with some dude 3" in front of me. That has to be awkward.

I don't know where that squat strength comes from, but that's sick! I think I'd get crushed if I tried to front squat that.

Sensei
06-03-2007, 03:38 PM
I don't know where that squat strength comes from, but that's sick! I think I'd get crushed if I tried to front squat that.Ditto!

You friend needs to learn how to spot - he can't help you at all standing in front of you like that (obviously...)

redFury
06-03-2007, 05:42 PM
WOW... nice front squats man! Rack pulls looking nice too!

123 champ
06-03-2007, 07:53 PM
thanks guys, and ya Sensei... i think ill get a new spotter next time or at least make sure he spots me from the back lol.

i love the squat and all the varieties. next time i think ill try maxing out on zercher squats with padding or a board. the last time i did them i didn't use any protection for the crook of my elbow and i had to stop at 185 cause my arm lost circulation and started turning purple when i got up to the 200's , i ended up doing a 20 rep squat at 185 so im pretty sure i can max somewhere in the upper 200s if i can form some sort of protection for my arms. And ill make sure to have a good spotter for them :thumbup:

123 champ
06-03-2007, 08:15 PM
Sunday, DE Bench/Chest (weight 139)

Thought i'd test my endurance today by only resting 1:30 in between each set with high reps. gotta get ready for football. went pretty well.

Wide Grip Bench

115x15
125x15
135x11

Decline Wide Grip Bench (never done these before so i thought i'd try them)

115x12
115x10
negatives: 205x3 (thought i'd throw them in there to help me bulk up a little)

Wide Grip Incline

115x8
115x7
115x6

Wide Grip Pull Downs

120x12
120x9
110x10

Bicep Curls

70x12
70x9
70x7

8 Position Iso Abs- 30 seconds for each position- no rest (was easier than i thought so i held the last position for an addition minute)

Hand-Stand Pushups (balancing on wall)

1x13 (i was so dead after the all the reps i couldn't do many. i usually get a good 25-40 reps in depending how rested i am)

Sensei
06-04-2007, 03:02 PM
***PLEASE CRITIZE ME FOR WHATEVER YOU WANT***
With the go-ahead, I'll start by saying "work on your spelling".... Next, off I go to the supplements forum...

123 champ
06-04-2007, 03:03 PM
With the go-ahead, I'll start by saying "work on your spelling".... Next, off I go to the supplements forum...

haha will do

123 champ
06-05-2007, 10:59 AM
Tuesday, Football work and School weight training program (weight: 139)

30 min stretching/agilities (jumping, acceleration drills)

10 min abs

Squats (2 min rest- really easy)

175x8
175x8
195x8
210x8
225x8

Bench (2 min rest)

105x8
105x8
115x8
125x8
140x8 (could have gotten 2-3 more reps)

Clean Grip Pull (2 min rest-light weight, working on exploding)

125x5
125x5
125x5
125x5
125x5

Circuit Training (8 straight min. of 2 cycles: 1 min each exercise)

-----Dumbbell Holds: 75lb (weight in each arm)
-----Frontal Plate Raises 25lbx20 (nice and slow)
-----Hamstring Drop w/ partner 5 reps (holding at the bottom as long as i could)
-----Rest/Hold Partner for Hamstring Drop

20 min agilities (ladders, cones)

Sprints

20mx8 (working on exploding from the start- 30 sec rest)
100mx10 (45sec rest)

Chubrock
06-05-2007, 01:06 PM
e i think ill try maxing out on zercher squats with padding or a board. the last time i did them i didn't use any protection for the crook of my elbow and i had to stop at 185 cause my arm lost circulation and started turning purple when i got up to the 200's , i ended up doing a 20 rep squat at 185 so im pretty sure i can max somewhere in the upper 200s if i can form some sort of protection for my arms. And ill make sure to have a good spotter for them :thumbup:

AHHHHH!!! What's up with everybody being a bitch about a little bruising on the arms haha. Just chalk up and go to town.

123 champ
06-05-2007, 01:16 PM
AHHHHH!!! What's up with everybody being a bitch about a little bruising on the arms haha. Just chalk up and go to town.

Mk you go first and make a video of you doing them. i'll go up as much as you go and then i'll start using protection. actually when i did them, i had never seen someone else do them before (i just read about them) so i didn't cross my arms, i just made straight up L's with my arms and did them, so im sure crossing them will help...And man i wish we had chalk, im always slippery. were can you buy some and what kind cause it would really help?

Chubrock
06-05-2007, 01:59 PM
Mk you go first and make a video of you doing them. i'll go up as much as you go and then i'll start using protection.

:evillaugh

uNTfUzFv1Zo

123 champ
06-05-2007, 03:16 PM
:evillaugh

mk so you can do 315 half squat, but can you break parallel? also can you do it without jamming you feet into the rack? if you had gone 5 more inches and actually did it without balancing with the rack, i would have been impressed...but i do like the hat. i included a picture at the bottom of you at the lowest point of the lift and a straight line above your knees (i watched it 3 times to make sure i got the lowest point, i wouldn't want to cheat you out of an inch).

btw did you already have that video or did you just go and make it today?

http://img502.imageshack.us/img502/8195/zerchersquatya9.png

vrizzle
06-05-2007, 03:28 PM
On that guy a couple of posts ago spotting you:

Front squats should be spotted from the front, but instead of pulling up on the elbows he should be grabbing your armpits.

BTW: I would be perturbed if my spotter was resting on the bar DIRECTLY in front of you when you are obviously going for a new PR, and a MAX at that.

123 champ
06-05-2007, 03:37 PM
On that guy a couple of posts ago spotting you:

Front squats should be spotted from the front, but instead of pulling up on the elbows he should be grabbing your armpits.

BTW: I would be perturbed if my spotter was resting on the bar DIRECTLY in front of you when you are obviously going for a new PR, and a MAX at that.

haha im a pretty chilled kinda guy so it doesn't bother me. i get a little pumped up when i go up to the bar by grabbing it and shaking, but besides that... :smoke:.

thanks for the info on the proper way to spot for a front squat, it'll definitely help next time im trying to max out. i don't want to fall with any more weight that lol.

Chubrock
06-05-2007, 04:32 PM
Hahahaha you sound like the guy that posted on my youtube section. The edge of my toes are touching the rack. Haven't ever said they weren't. As far as half squatting...yeaaaa, you might want to get your eyes checked. Granted it wasn't to below parallel, but I attribute that more to me bailing as the bar started to roll forward. Couple more inches and I would've been below parallel.

Edit: I had that video posted up here a couple of months ago. I am going to hit a ME Zercher this Friday so I'll try and get another video for you.

123 champ
06-05-2007, 04:54 PM
Hahahaha you sound like the guy that posted on my youtube section. The edge of my toes are touching the rack. Haven't ever said they weren't. As far as half squatting...yeaaaa, you might want to get your eyes checked. Granted it wasn't to below parallel, but I attribute that more to me bailing as the bar started to roll forward. Couple more inches and I would've been below parallel.

Edit: I had that video posted up here a couple of months ago. I am going to hit a ME Zercher this Friday so I'll try and get another video for you.

mk i'll call it parallel even though it is like 2 inches above parallel but it way under a half squat. but as you agree, it is definitely not below parallel. since i don't have a type of rack that i can dig my toes into, this "contest" wouldn't be legit if you didn't back up at little. since you are doing a new max this Friday, i will do mine Saturday or Sunday. Good luck :D

Chubrock
06-05-2007, 05:03 PM
Haha I didn't know we were having a contest. You just said that you'd match whatever I had in my arms. Only trying to prove that you can hold stuff in your arms without a pad.

123 champ
06-05-2007, 05:22 PM
Haha I didn't know we were having a contest. You just said that you'd match whatever I had in my arms. Only trying to prove that you can hold stuff in your arms without a pad.

well the contest was that i would match, or at least try lol, whatever you zercher squated. holding the heavy bar in my arms goes along with the zercher squat cause it is hard to hold a heavy bar in your arms when you are squating (you noted that the bar was slipping so you had to go back you, well that part of supporting the bar with your arms). you have to do a legit zercher squat before it counts.

if you dont wanna do it, it's ok. i just wanted to have some fun.

Chubrock
06-05-2007, 06:06 PM
LOL it don't get much more legit than that. If you're worried you can't do it, that's fine, just don't try to make up other excuses.

I am going to hit a ME Zercher Saturday though, so I'll see if I can get a video for you.

123 champ
06-05-2007, 08:15 PM
LOL it don't get much more legit than that. If you're worried you can't do it, that's fine, just don't try to make up other excuses.

I am going to hit a ME Zercher Saturday though, so I'll see if I can get a video for you.

haha this arguement is pointless, your squat was pretty good, but it wouldn't pass as an official squat. Whether you miss it by and inch or a foot, you didn't go below parallel. just show me an actual squat free-standing zercher squat (no toes in the rack- below parallel) and i'll match it, or at least attempt it, w/ video and then you can start doing your other way. the whole point of this was to prove that it is hard to support the weight and do a correct squat. lets end it with this. good luck this weekend with your new max.

Chris Rodgers
06-05-2007, 11:44 PM
I didn't know you could zercher the squat at a meet. LOL


If you want legit zerchers, then do them off the floor. Pansies.

Chubrock
06-06-2007, 06:22 AM
I didn't know you could zercher the squat at a meet. LOL




Of course you can. What kind of loser meets have you been to haha?

123 champ
06-06-2007, 01:27 PM
Of course you can. What kind of loser meets have you been to haha?

haha ok you got me there, but we have to set a standard so that it is equal. below parallel is for regular squats so i say we do that so there's no conflict deciding whether or not the lifts were good.

Chubrock
06-06-2007, 01:54 PM
It's going to depend a lot on the size of your quads and other dimensions. Some people won't make it to parallel before the bar is already resting on top of their legs. Chris doesn't even get down as far as I do before he's already hitting his legs.

I just wanted to see you squat the 315 without padding. I don't personally think it's that bad. There's not going to be any arguement about depth. If you end up a bit shallow I'm not going to say anything. I'll only say something if you end up half squatting it, and even then I'm not gonna say much more than "you half squatted it."

123 champ
06-06-2007, 02:19 PM
It's going to depend a lot on the size of your quads and other dimensions. Some people won't make it to parallel before the bar is already resting on top of their legs. Chris doesn't even get down as far as I do before he's already hitting his legs.

I just wanted to see you squat the 315 without padding. I don't personally think it's that bad. There's not going to be any arguement about depth. If you end up a bit shallow I'm not going to say anything. I'll only say something if you end up half squatting it, and even then I'm not gonna say much more than "you half squatted it."

haha mk, that sounds good. you just can't complain about depth if i only go as low as you. i wont even dig my feet into the rack lol.

Chubrock
06-06-2007, 04:06 PM
Hahaha you act like I tried to strap myself in. Actually the only reason my toes are in the rack is because I was setting up so that I could unrack it and hit the lift without having to walk it out. Walking 315 out in your arms is FUNNNN. Not.

123 champ
06-06-2007, 04:35 PM
Hahaha you act like I tried to strap myself in. Actually the only reason my toes are in the rack is because I was setting up so that I could unrack it and hit the lift without having to walk it out. Walking 315 out in your arms is FUNNNN. Not.

well i have to walk it out cause the rack i use is weird. it's narrow were the rack is and it widens out about 4 feet back.

Chubrock
06-06-2007, 05:01 PM
Yea I've seen those before. It's actually great if you squat with a really wide stance.

123 champ
06-06-2007, 07:38 PM
Yea I've seen those before. It's actually great if you squat with a really wide stance.

ya i find a little more than shoulder width stronger than a wide stance. i get a better explosion at the bottom.i have to bend my knees in too much to get depth when my legs are wide, but since you don't that much about depth, i'll try it. but lets agree to one thing, you have to walk the weight out too. As you said before
AHHHHH!!! What's up with everybody being a bitch about a little bruising on the arms haha. Just chalk up and go to town.

btw... you never told me where i could get some powerlifting chalk. i know there's diffrent types (i.e. smooth, rough). what is the name of the type of the rough kind? i know pool chalk is the smooth kind.

Chubrock
06-06-2007, 07:45 PM
LOL dude, just unrack the weight and squat it. On the set previous to that 315, I walked 295 out. I don't care if you use a monolift, walk it out 10ft, unrack it and not walk out, it don't matter to me. As long as you make an honest attempt to squat it, that's cool with me.

One thing, I noticed you mentioned your knees coming in when you squat wide so that you can hit depth. Dude don't let those knees come in. Really focus on pushing them out.

Also, use whatever stance you're strong at man. If you're stronger at an Oly Stance, use that.

Chubrock
06-06-2007, 07:47 PM
Nahhh don't get pool chalk. Just pick up some climbing chalk. Check the ivanko website, I think they have some. I haven't ever ordered mine online. I had somebody give me a couple of years worth.

123 champ
06-06-2007, 08:15 PM
Wednesday, Football work and School weight training program (weight: 139)

30 min stretching/agilities (jumping, acceleration drills)

10 min abs

DB Incline Press (weight per dumbbell)

---bi-lat ouside 55x8
---bi-lat inside 50x8
---uni-lat ouside 55x8 (8 reps per arm)
---uni-lat inside 50x8 (8 reps per arm)

Snatch (we rarely work on these so these were light- mainly for form)

90x3
90x3
90x3
100x3
100x3

Push press (no split jerk [jumping] unless mentioned)

90x6
90x6
100x6
115x6
125x6 (split jerk on last 2)

Circuit Training (8 straight min. of 2 cycles: 1 min each exercise)

-----Dumbbell Shrugs: 75lbx20 (weight in each arm)
-----Incline Pushups: bwx20 (nice and slow)
-----One Arm DB Row: 65x12 (each arm)
-----Decline Pushups: bwx20

Stretch- 1 hour rest to get ready for football games

Football games: 7 vs. 7 (skilled positions) x 3 teams x 25 min clock (each game) x 2 min rest between games

Pretty good day. Basic DE shoulder day with hip reps. After the workout, we played 7 vs 7 football against 3 other schools. Basically, you play half field, no pads, can only pass, 4 seconds to throw, 1 first down at 25yd line, 3 downs before first, 4 downs after first, two-hand touch, 90*F weather, 100% humidity (louisiana :cry: )and lot's of fun. I got a lot of good work at deffensive pass coverage.

123 champ
06-06-2007, 08:21 PM
haha. mk thanks for the tip. as for the chalk, do you think home depot or lowes would have some? i dont have time to order it online.

Chubrock
06-06-2007, 08:22 PM
I doubt either place would have it. Closest thing you might could fine is if you have a lifting store or some place around that caters to climbers.

redFury
06-06-2007, 10:25 PM
Any 40s run in there? Haha... just kidding. My old self knows your young self could prolly smoke me.

123 champ
06-07-2007, 10:22 AM
Any 40s run in there? Haha... just kidding. My old self knows your young self could prolly smoke me.

haha. i'm not that good at sprinting. i can beat anyone in a 10 yard sprint cause i'm quick at start, but 11 yards and i'm done. My last 40 time was 5.05 a month ago with a laser. It's mainly because i do 6 months of football season and then about 2 months of light lifting and 2 months of heavy lifting followed by another 2 months of light lifting (i have to follow my coach's program) with no running. my powerlifting coach doesn't let me run during powerlifting season so i have to build my speed back up during the summer.

123 champ
06-07-2007, 10:34 AM
Friday, Football work and School weight training program (weight: 139)

30 min stretching/agilities (jumping, acceleration drills)

10 min abs

Box Squat (6" box- easy)

175x5
175x6
195x6
215x6

In between Squat sets:
--2 x Lat Pull: 160x12
--2 x Lat Row: 120x12

Chain Bench Bench (50lb chains)

Chains + 105x6
Chains + 105x6
Chains + 115x6
Chains + 125x5
Chains + 135x5 (slower but felt really strong)

In between Bench sets:
--2 x Leg Curl: 100x10
--2 x Leg Extension: 150 x 10

Clean

90x3
110x3
120x3
140x3 (felt good)

Circuit Training (2 cycles of 1 min for each lift-no rest)

Bicep Curl: 65x20
Reverse Curl: 25x30
Tricep Extention: 50x20
Bench Dips bwx20 (one leg of the ground- 1 sec pause at top and bottom)

Sprints (well 90% effort- 1:30 rest)

200m x 8
10 chin ups and 10 pull during the 1:30 rest on the 2, 4, and 6 sprints.

123 champ
06-08-2007, 07:26 PM
So i was planning on doing this Sunday cause i just did 3 days of football and the school weight training program, but somebody challenged me to bench press on Sunday and i wanted to rest the day before so i did this today even though my legs were sore. I'm also doing a mini-cut if you read my other thread so my calories were lower than usual.

Friday, Me Squat (weight: 139)

Zercher Squat (loose belt- no chalk/protection for arms)

45x8
135x4
185x2
225x1
275x1
295x1
315x1
315x1 (i went even lower on this one, but my camera phone ran out of memory in the middle of the lift :swear: )

Zercher Squat : 295x1

NScjAp5Q08w

Zercher Squat : 315x1 (stopped 1/2" in. below parallel- hard to see cause the catch-pin is in the way)

TRPzX5ir2lY

Deadlift (loose belt- semi-sumo)

135x3
225x3
275x1
295x1
300x5 (only increased 5 pounds from last time cause i wanna get my form checked again)

Deadlift: 300x5- tell me how my form looks

WKlBgNo4fVc

Pull-throughs

40x12
50x10
50x8

Weighted Chins (first time trying these: 45 sec breaks)

35x8
45x5
45x3

Hand-Stand Push-ups (balancing one foot on the wall- 30 sec rest)

1x23
1x14

btw i just uploaded the videos so it might take a few minutes for them to work

Chubrock
06-08-2007, 10:47 PM
Very nice man. Now if we could just work on your form, you'd throw up even bigger numbers.

123 champ
06-09-2007, 08:00 AM
Very nice man. Now if we could just work on your form, you'd throw up even bigger numbers.

haha ya, i didn't have chalk and my arms were really sweaty. the weight started to slip forward as it did in yours, but i wanted to go a little deeper so i had to lean forward at the bottom and use my back to get it up.

redFury
06-09-2007, 08:14 AM
your zerchers are heavier than my squats... thats total bs!!! great work though... your dl form is much improved.

123 champ
06-09-2007, 08:54 AM
your zerchers are heavier than my squats... thats total bs!!! great work though... your dl form is much improved.

haha thanks. we all have are strengths and weaknesses. your bench is like 60-70lb higher than mine and so is your deadlift so your still ahead of me. i'll catch up sooner or later. you just gotta keep :strong:

schmitty199
06-10-2007, 01:51 PM
Tuesday, Football work and School weight training program (weight: 139)

30 min stretching/agilities (jumping, acceleration drills)

10 min abs

Squats (2 min rest- really easy)

175x8
175x8
195x8
210x8
225x8

Bench (2 min rest)

105x8
105x8
115x8
125x8
140x8 (could have gotten 2-3 more reps)

Clean Grip Pull (2 min rest-light weight, working on exploding)

125x5
125x5
125x5
125x5
125x5

Circuit Training (8 straight min. of 2 cycles: 1 min each exercise)

-----Dumbbell Holds: 75lb (weight in each arm)
-----Frontal Plate Raises 25lbx20 (nice and slow)
-----Hamstring Drop w/ partner 5 reps (holding at the bottom as long as i could)
-----Rest/Hold Partner for Hamstring Drop

20 min agilities (ladders, cones)

Sprints

20mx8 (working on exploding from the start- 30 sec rest)
100mx10 (45sec rest)


Bench (2 min rest)

105x8
105x8
115x8
125x8
140x8 (could have gotten 2-3 more reps)

IMO you should be starting with more weight. If 140 X 8 is fairley easy for you then whats the point of starting all the way down at 105 for 2 sets of 8? Thats probably just wasteing energy.

Id say a warmup set of whatever with a 4 X 8 of 125 130 135 140 would be alot better man.

123 champ
06-10-2007, 04:39 PM
Bench (2 min rest)

105x8
105x8
115x8
125x8
140x8 (could have gotten 2-3 more reps)

IMO you should be starting with more weight. If 140 X 8 is fairley easy for you then whats the point of starting all the way down at 105 for 2 sets of 8? Thats probably just wasteing energy.

Id say a warmup set of whatever with a 4 X 8 of 125 130 135 140 would be alot better man.

haha thanks for the tip. i promise you, if i could do more weight, i would. what it is is my coach makes charts with our max and the diffrent precentages and makes us do certain precentages for the set amount of reps. he doesn't know that i can bench more than what he set as my max and he would get mad if i told him (believe me, i've tried before lmao). he also gets angry if he sees that you are adding more weight than what he has down so and im already sneaking on 15 pounds so if i tried to add any more, he would get pissed and kick me out of the weight room. so what i've been doing is taking 3-4 seconds to lower the weight to make it a little harder. in about 2 weeks we'll eventually get to heavier weight but we are just supposed to be working into it now. so i on the weekends i do ME bench and ME squat. thanks again for stopping by. all comments are appreciated.

123 champ
06-10-2007, 05:26 PM
ME Bench, weight 138

Bench

45x10
95x6
135x1
155x1
175x1
185x1
185x1
185x1

DB Incline (total weight)

120x8
120x7
140x5

BB Decline Bench

135x12
155x8
175x5 (it's weird, im a lot strong at decline bench, probably because i can push up with my feet on the bench to help be lift more)

Powerclean (i felt like doing these)

135x1
145x1
155x1
165x1
175x1
185x0 (got under the bar but leaned forward to much and lost it)

Lying Tricep Extension

60x20
70x14
70x12
70x9

Tricep Pushdowns

drops set:
60->50->40->30

I wasn't really happy about this workout because a girl kept calling me during the middle in the workout so it took about an hour and 45 min to complete the workout :bang:. From now on i'm turning off my phone, listening to music, and going to town :strong:

redFury
06-10-2007, 08:31 PM
Nice try on the powercleans.. thats the weight I'm stuck at. Most people I've met are a lot stronger on decline... I've done 275x1 not too bad. Great stuff in here!

123 champ
06-10-2007, 09:02 PM
redfury- thx. i'm trying to get to 200 on powerclean by the end of the summer. back when i weighed 120 last summer, i was stuck at 170. i got it up to 185 in a month by practicing just exploding up (jumping and shrugging) with heavier weights ( like 200) from the ground and working on getting under lighter weights (like 135) quickier. with powercleans, form is everything. unfortunantly, we didn't train powerclean during powerlifting season very often cause it's not one of the big three. the last time i maxed out (like a month ago) i could still only get 185 even though im 138 now, but im just glad it didnt decrease. practice doing those exercises like once a week and you'll be suprised how much they can help. good luck.

123 champ
06-12-2007, 01:35 PM
Tuesday, Football work and School weight training program (weight: 139)

30 min stretching/agilities (jumping, hurdles, acceleration drills)

10 min abs

Squats (2:30 min rest- finally lifting some heavy weights)

175x6
175x6
245x6
265x5
285x4 (not too bad- aglities took a lot out of me but i still could have gotten 2-3 more reps)

Bench (2:30 min rest)

105x6
105x6
145x6
155x5
165x4 (got the last rep but it took about 10 seconds to lock it out)

Clean Grip Pull (2 min rest- working on exploding)

155x5
155x5
175x5
175x5

Circuit Training (8 straight min. of 2 cycles: 1 min each exercise)

-----Dumbbell Holds: 85lb (weight in each arm)
-----Frontal Plate Raises: 35lbx12 (nice and slow)
-----Hamstring Drop w/ partner: 5 reps (holding at the bottom as long as i could)
-----Rest/Hold Partner for Hamstring Drop

20 min agilities (ladders, cones)

Sprints (45 sec rest in between sprints)

20mx8
40mx12
2 min rest
40mx6
1:30 min rest
40mx4

Chubrock
06-12-2007, 01:38 PM
Strong benching and squatting man. Nice couple of sessions lately.

123 champ
06-12-2007, 01:58 PM
chub- thanks. my squat strength has definitely been sky rocketing the past 2 months. those ME squat sessions with 1 set of 3-5 reps have really been helping. my bench, not so much lol. i've been stuck on ~185-190 for about 2 months but i'm working on it.

redFury
06-12-2007, 10:28 PM
Your bench will get there man... perhaps you can take a video and we can look at it? Maybe some people on here could brain storm some stuff for ya..

123 champ
06-12-2007, 11:01 PM
Your bench will get there man... perhaps you can take a video and we can look at it? Maybe some people on here could brain storm some stuff for ya..

ok thanks, sounds good. i don't know why i didn't do that before. i'll max out on bench saturday and get a video. i'll be one happy camper if i get 195 :smoke:

123 champ
06-14-2007, 11:31 AM
Thursday (weight: 140)

Deadlift (belt- nice and easy)

175x6
175x6
205x6
225x6
245x6

Close Grip Bench (hands just inside the rough part of the bar)

115x6
115x6
145x6
155x6
165x4 (took about 15 seconds to lock the last rep out)

Clean and Front Squat (3 cleans followed directly by 3 front squats)

100x3
130x3
140x3
160x3 (bad form on the last clean, but i got it)

Circuit Training (2 cycles of 1 min for each lift-no rest)

Tricep Extension: 50x20
Bicep Curl: curl bar + 40x20
Reverse Curls: 25x30
Bench Dips (1 leg off the ground- pause at top): BWx20

Sprints (45 sec rest)

80x10 (really easy sprint day- could have run a lot more)

redFury
06-14-2007, 01:13 PM
Nice clean/front squats...

I especially like to see the sprinting in there :thumbup: I assume the 80 was 80 yards?

123 champ
06-14-2007, 02:04 PM
red-thx. ya those were 80m. the after workout sprints are really helping my GPP. although at first they were very tiring, i feel like i am getting through them and my workouts much easier.

redFury
06-14-2007, 04:08 PM
red-thx. ya those were 80m. the after workout sprints are really helping my GPP. although at first they were very tiring, i feel like i am getting through them and my workouts much easier.

How did you do your 45 sec rest? Did you walk back to the start line or stand around for 45sec and sprint back to the start line? Just curious... I think walking back keeps the blood flowing.

123 champ
06-14-2007, 06:24 PM
How did you do your 45 sec rest? Did you walk back to the start line or stand around for 45sec and sprint back to the start line? Just curious... I think walking back keeps the blood flowing.

i walk around in circles with my hands behind my head (even if im not breathing hard) to help with oxygen flow, blowing out all of my breath until my body forces myself to breath in. This works really well for quick recovery. I also bring a water bottle and keep it at one end and sip it before each sprint.

redFury
06-14-2007, 10:42 PM
i walk around in circles with my hands behind my head (even if im not breathing hard) to help with oxygen flow, blowing out all of my breath until my body forces myself to breath in. This works really well for quick recovery. I also bring a water bottle and keep it at one end and sip it before each sprint.

So you stayed where you finished until you ran again... that was my real question :)

123 champ
06-14-2007, 11:19 PM
So you stayed where you finished until you ran again... that was my real question :)

haha i was bored so i gave you the full description.

123 champ
06-16-2007, 05:27 PM
Saturday, ME lower (weight: 140)

Squat (belt- my hamstring was acting up a little so i didnt go as high as i wanted to :( )

45x8
135x5
185x3
225x1
275x1
295x5

Standign Calve raises

Drop Set:
405
315
225
135

Pull Throughs

80x10
80x10
80x10

Stretch-out there

I wasn't feeling at my best today but i wanted to get a 5 rep squat in. I was hoping to go to 310, but my right hamstring started acting up so i just went up to 295. O well, i'll try to get it next time.

123 champ
06-17-2007, 03:48 PM
Sunday, ME Bench (weight: 141)

Bench

45x8
85x6
115x3
135x1
155x1
165x1 (paused-went up smooth)
185x1 (stalled a little in the middle, but i locked it out- filmed it but the camera messed up :bang: )
190x0 (had to have someone help me a little bit-film was worthless ha)
145x6
155x5
165x3

J.M. Presses (red got me motivated to do some :strong:- 30 sec rest)

65x18
65x11
65x5 (wow my wrist were hurting)

BB Shrugs

225x12
305x12
345x9

1-arm DB Row (my mom called after my first set and told me it was about to start pooring.... my new jeep top was down :moon: )

75x8 (each arm)

Ya, today wasn't very good. I still tired by bench and the video messed up so i can't post it and get advise. *****.....

redFury
06-17-2007, 04:33 PM
Great squats man... looking very strong. I can't wait to keep working and get my RAW squat up... I've always been told squats just take time to develop.

Bench looks solid too... even though you don't have video I'll give a couple of things to consider in future workouts.

Work on arching.... something I struggle with a lot.
Incorporate OH shoulder presses (military, arnolds) for shoulders
Do incline and especially decline as assistance exercises.
rotate in paused benching for singles and reps.
start doing boards...2 and 3 especially
weighted dips as your shoulders and elbows allow
work in 3x5, 3x3 sets etc...

you may be doing some of these already... these are things I feel have helped my bench in the last year. Just my .02 my good man... best of luck!! :thumbup:

123 champ
06-17-2007, 05:15 PM
thanks red, i'll definitely start fitting in that stuff into my workouts. i need to work on my arch a lot, but it hurts my lower back the next day :( . i think ive gotten to caught up in trying to get a new max, i've forgotten the things necessary to build it up. i've always wanted to do things like board presses, i've just never gotten the boards.... now, to find a saw and cut some up :scratch:

123 champ
06-20-2007, 12:14 PM
My hamstring was hurting like a b*tch today. so i didn't do much today. i cant sprint or even free squat. Plan=stretching, iceing, soacking, praying

Tuesday, Football work and School weight training program (weight: 141)

30 min stretching/agilities (jumping, acceleration drills)

10 min abs

Bench (2 min rest)

95x8
95x8
95x8
115x8
145x11 (we were only supposed to do 8, but my coach was in his office so i repped out a few more)

Lat Row

120x12
130x12
130x10

Face Pulls

150x12
170x12
180x10

Circuit Training (8 straight min. of 2 cycles: 1 min each exercise)

-----Dumbbell Holds: 85lb (weight in each arm)
-----Frontal Plate Raises 35lbx15 (nice and slow)
-----Dumbell Flies: 20xidk (i was just trying to do something while everyone else was doing hamstring drops)

Chinups (while everyone else was running- all the way up, all the way down- 2:30 min rest)

bwx6 (5 sec pause at top, 90 degrees, and bottom)
bwx6 (5 sec pause at top, 90 degrees, and bottom)
bwx5 (1 hand and 1 finger chin-ups- each arm)
bwx19 (i was really tired from the previous sets so i cound only get 19)

123 champ
06-20-2007, 12:27 PM
Hamstring still felt like ****. Did 1-arm DB snatch instead of regular snatch and went really light on push-press.

Wednesday, Football work and School weight training program (weight: 140)

30 min stretching/agilities (jumping, acceleration drills)

10 min abs

DB Incline Press (weight per dumbbell)

---bi-lat ouside 60x6 (wow this was really light, i'll try 65 or 70 next time)
---bi-lat inside 60x6 (this was a lot harder)
---uni-lat ouside 60x6 (each arm- easy)
---uni-lat inside 60x6 (each arm- felt ok)

1-arm Snatch: (i've never done these before-I LOVE THEM. i just went up 5lb at a time cause i didn't wanna just jump into it. didn't really get a working set in)

25x1/25x1 (note** left side is left arm, right side is right arm)
30x1/30x1
35x1/35x1
40x1/40x1
45x1/45x1
50x1/50x1
55x0/55x1
didn't try/ 60x1

Push press (really light weight- didn't wanna have to use my legs to much)

100x6
100x6
100x6

Circuit Training (8 straight min. of 2 cycles: 1 min each exercise)

-----Dumbbell Shrugs: 85lbx20 (weight in each arm)
-----Incline/Decline Pushups: bwx20
-----One Arm DB Row: 60x12 (each arm- someone took the 65s :swear:)
-----Arnold Press: 30x10 (each arm- really light, maybe 35 or 40 next time)

redFury
06-21-2007, 08:27 AM
Nice stuff 123... are you working out every day per football coach?

123 champ
06-21-2007, 10:39 AM
Nice stuff 123... are you working out every day per football coach?

ya but actually my powerlifting coach plans all the lifting, aglities, and conditioning stuff. we dont do any actual football stuff except on wednesday. its basically to get us stronger, quicker, and faster come football season.

123 champ
06-21-2007, 10:49 AM
Hamy still a little tight but a hell of a lot better. should be 100% by saturday, but ill stick with DE to be sure.

Thursday, Football work and School weight training program (weight: 139)

30 min stretching/agilities (jumping, acceleration drills)

10 min abs

Lat Pull Down

140x10
150x10
160x10

Lat Row

120x10
130x10
140x8

Chain Bench Bench (~40-50lb chains)

Chains + 95x6
Chains + 105x6
Chains + 115x6
Chains + 135x4
Chains + 145x4 (last rep really slow but felt good, i think im finnally starting to use my legs more)

1-arm DB Clean (did these instead of clean so i didnt have to bend down)

40x1/40x1
45x1/45x1
50x1/50x1
55x1/55x1
60x0/60x1

Circuit Training (2 cycles of 1 min for each lift-no rest)

Bicep Curl: 65x20
Reverse Curl: 25x30
Tricep Extention: 55x20
Bench Dips bwx20 (one leg of the ground)

Pull/Chin-ups (45 sec rest)

PU-bwx10
PU-bwx10
CU-bwx10
CU-bwx10
PU-bwx10
PU-bwx10
CU-bwx9

Stumprrp
06-21-2007, 11:20 AM
awesome stuff man, how do you like chains + your new car lol

123 champ
06-21-2007, 03:19 PM
i love the jeep, i feel like i can take on any other car and win :D, but i like rather not try lol.

as for chains, i really like them because the intensity of the lift changes throughout the movement. it makes you work harder at the top were you are capable of lifting heavier weights so you get the most out of your lift. plus they look and sound badass :thumbup: i kinda wanna try bands too, but i've yet to find some.

123 champ
06-23-2007, 02:39 PM
Sadly, my hamstring still isnt back yet but it's getting there. I'm going wait a few more days cause i dont wanna hurt it anymore.

Saturday, DE Bench (weight:140)

Bench (30-40sec rest)

45x10
95x3
105x3
115x3
125x3
6@135x3
145x11 (wide grip)

Skull Crushers (40 sec rest)

65x12
65x12
65x9

Dips (no rest from last exercise- 25 sec rest)

bwx9
bwx6
bwx3

Behind the back BB shrugs (first time trying these- my butt kept getting in the way)

185x20
225x20
285x15

Bicep Curl (30 sec rest)

65x20
65x15
65x12
65x9

Stretch

redFury
06-23-2007, 05:34 PM
solid session man... you must be tore up from no rest and tons of sets

Sensei
06-23-2007, 05:40 PM
Take it from someone who's had his share of hamstring issues, don't rush your recovery. Rest and heal up. Coming back too quickly will bite you in the arse.

123 champ
06-23-2007, 08:51 PM
solid session man... you must be tore up from no rest and tons of sets

haha ya i think im going to have to ice my arms along with my hamstring lol


Take it from someone who's had his share of hamstring issues, don't rush your recovery. Rest and heal up. Coming back too quickly will bite you in the arse.

yes sir! :thumbup: i've learned that sometimes you have to take a step back to go forwards. what do you suggest besides stretching, icing, and soaking in hot water? i've also been doing some slow deep bw squats. btw Iím sorry about being an ignorant adolescent the last time we spoke and i really do appreciate all your advice.

Sensei
06-25-2007, 06:11 AM
yes sir! :thumbup: i've learned that sometimes you have to take a step back to go forwards. what do you suggest besides stretching, icing, and soaking in hot water? i've also been doing some slow deep bw squats. btw Iím sorry about being an ignorant adolescent the last time we spoke and i really do appreciate all your advice.Massage is always good if you can get it. Professional massage can't be beat, but a foam roller or a friend can do a lot for adhesions if you/they know what they're doing.

I have a really bad memory and it takes quite a bit to piss me off. I, honestly, don't remember our conversation...

123 champ
06-25-2007, 07:46 AM
Massage is always good if you can get it. Professional massage can't be beat, but a foam roller or a friend can do a lot for adhesions if you/they know what they're doing.

I have a really bad memory and it takes quite a bit to piss me off. I, honestly, don't remember our conversation...

haha maybe i just thought i made you mad, thanks for the help

123 champ
06-26-2007, 04:27 PM
My hamstring is still ****ed up so i couldn't really do squats or deadlifts, so i just did as much as i could lower body stuff that didn't hurt my hamstring.

Tuesday (weight: 141)

1-arm DB Snatch

40x3/40x3
50x2/50x2
60x1/60x1
60x1/60x1
65x0/65x1

Seated Calf Raises

100x10
100x10
100x10

Straight-Leg Deadlift off 4in box (i kept my legs locked and used all back)

135x15
185x15
235x10 (could have gotten 2-3 more reps but didnt want to risk having to use my hamstring at all)

abs

So today was a rather weird day but hey, you gotta make the best out of it.

123 champ
06-27-2007, 09:59 AM
ME Bench (weight: 140)

Lat Pull Down

140x15
150x12
160x9

Lat Row

130x12
130x10
130x7

Bench

95x6
96x6
145x5
165x4
175x5 +4 PR (i think i could have gotten another rep if i hadnt done lat-row/pull before but everyone else was squating so i had to wait to bench)

Circuit Training (8 straight min. of 2 cycles: 1 min each exercise)

-----Dumbbell Holds: 85lb (weight in each arm)
-----Frontal Plate Raises 35lbx15 (nice and slow)
-----Light single leg curl (hamstring rehab)- 40x15
-----Rest/Hold Partner for Hamstring Drop

Wow today was a good day for me, although my hamstring still hurts and the trainer said that i pulled it at the base (where it connects to my butt) so it'll take about another week to heal. Overall i was very pleased with my bench, i think the long rest really helped my bench out a lot. Looking forward to a new 1 rep-max.

Chubrock
06-27-2007, 11:44 AM
Nice benching man. Great PR.

TheLion
06-27-2007, 12:10 PM
175 x 5. thats a great PR. i'm guessing 175 was your old bench max? if so, thats obviously gone up substantially. keep up the solid work. and just think what you could have done if the bench would have been at the beginning of the workout!

123 champ
06-27-2007, 03:40 PM
thanks for the support guys, 185 was my old max but i could only get 175 for one rep too. i've been stuck there for a while but im feeling good about breaking it soon. i think i'll continue to do sets of 3-5 reps cause they seem to be really helping me rather than sets of 1-2 reps. i'll go for a new 1-rep max by the end of the summer.

123 champ
06-27-2007, 08:04 PM
Thought i'd show recab some progress from the beginning when i first joined the forum, and i know its not a very good pose lol. note that my first set of lifts were fully geared except for the RAW bench and the present set of lifts only uses a belt.

2/23/07 (weight ~120)
Squat (belt, suit and wraps, ass to the flour): 320x1
Bench (paused RAW): 155x1
Deadlift (belt, suit and chalk): 325x1

http://img443.imageshack.us/img443/6295/justbodyfw9.png

6/23/07 (weight ~141)
Squat (belt, ass to the flour): 295x5
Bench (touch-n-go RAW): 175x5
Deadlift (belt, no chalk): 300x5

http://img182.imageshack.us/img182/4946/chestpic607yi5.jpg

redFury
06-27-2007, 09:21 PM
Nice progress pics man! You've put on solid mass all around... especially in your arms and chest.

123 champ
06-28-2007, 11:45 AM
Wednesday, Football work and School weight training program (weight: 140)

30 min stretching/agilities (jumping, acceleration drills)

10 min abs

DB Incline Press (weight per dumbbell)

---bi-lat ouside 65x8 (really easy, will bump up to 70 or 75 next time)
---bi-lat inside 55x6 (these are hard)
---uni-lat ouside 65x8 (8 reps per arm- easy)
---uni-lat inside 55x6 (6 reps per arm- harder)

1-arm DB Snatch

40x3/40x3
50x2/50x2
55x1/55x1
60x1/60x1
--- /65x1

Standing Military Press (didn't wanna jump and use my legs much cause of the hamstring)

90x6
90x6
130x4
145x2 (pr for no split jerk)

Circuit Training (8 straight min. of 2 cycles: 1 min each exercise)

-----Dumbbell Shrugs: 85lbx20 (weight in each arm)
-----Incline/Decline Pushups: bwx20 (nice and slow)
-----One Arm DB Row: 65x12 (each arm)
-----Arnold Press: 35x20 (split the reps for each arm- easy)

GPP (no resting- still can't sprint with my hamstring)

Chin-ups: 20xbw
400m jog (light 2 min)
Chin-ups: 20xbw
1-arm Pushups: bwx5 (per arm)
400m jog (light 2 min
Chin-ups: 20xbw
1-arm Pushups: bwx5 (per arm)

BCorn
06-28-2007, 11:47 AM
good to see someone doing some 1 arm push ups!

redFury
06-28-2007, 12:51 PM
Nice upper session... whats the timetable for your hammie?? Hope it gets cleared up soon!

123 champ
06-28-2007, 01:00 PM
good to see someone doing some 1 arm push ups!

haha ya i love'em. i usually do 2 or 3 per arm to warm up and crack my back lol.


Nice progress pics man! You've put on solid mass all around... especially in your arms and chest.


Nice upper session... whats the timetable for your hammie?? Hope it gets cleared up soon!


thanks red, the trainer said it should be better around next wednesday. can't wait to start squating and deadlifting again, but i know i have to start up light :cry:. o well, STDL is still pretty fun, especially when everyone is watching me deadlift on a plastic green step thing made for pilates :p

123 champ
06-29-2007, 02:53 PM
DE Upper (weight: 140)

Lat Pull Down

140x15
150x12
160x12

Lat Row

130x12
130x10
130x5 (i was interupted by one of the coachs so i didnt finish the set)

Close-Grip Bench (hands inside rough part of BB)

95x8
105x8
135x8
155x6
175x4 PR by a lot, it was like 165x1 before(went up really strong and smoothly, could have gotten 1-2 more reps but my coach was watcing and would have gotten mad for doing extra reps)

Circuit Training (2 cycles of 1 min for each lift-no rest)

Tricep Extension: 55x20
Bicep Curl: 75x20/75x13
Reverse Curls: 25x30
Bench Dips (1 leg off the ground- pause at top): BWx20

my upper body is definitely much stronger than before, someone asked me if i started taking steroids cause my bench like shot up so much lol. it's still not what i want it to be, but im not complaining :strong:

Natetaco
06-29-2007, 04:07 PM
bench is flying up man.

any particular reason you choose to do lat work before bench?

123 champ
06-29-2007, 04:17 PM
bench is flying up man.

any particular reason you choose to do lat work before bench?

my hamstring is hurt right now so i cant squat with the rest of the of team so i've been getting in shoulder work in instead. i have to wait for the guys in my rack to finish before we move to bench, it sucks but it's not hurting my bench much so it's ok. but ya, if i could bench first i would. thanks for dropping in!

Chris Rodgers
06-29-2007, 04:54 PM
Very nice progress. Some of your bones have gone underneath the surface now. ;) Just playin, but not really. :)

123 champ
06-29-2007, 08:07 PM
Very nice progress. Some of your bones have gone underneath the surface now. ;) Just playin, but not really. :)

thanks, you can see my rib-cage in the first picture haha.....i know.... i was skinny :whiner:.

123 champ
06-30-2007, 11:30 AM
was not happy today, i was working just going to do DE lower-back work but i felt like ***** after my 3rd set and felt like throwing up even though the set was easy. i left the gym and now im going to go eat at a French Bistro :D

DE Straight leg dead lift off 4'in box

135x8
185x8
225x8
:drooling: <-- thats what i looked like lol

McVein
06-30-2007, 12:38 PM
Moving some nice weights in here 123.

123 champ
06-30-2007, 01:35 PM
Moving some nice weights in here 123.

spank you very much, thanks for dropping in :hello:

haha im in a good mood cause i just had a really good chicken sandwich

McVein
06-30-2007, 03:15 PM
Everyone loves chicken sandwiches.

123 champ
07-01-2007, 04:21 PM
My hamstring is doing much better, but i'm still going to wait until the end or the week, probably thursday, till i start to squat again which will probably be a very light DE box squat with a 4'in box which will be a very fun depth and a great test of my flexibility :p

ME Bench (weight: 140)

Bench (1:30 min rest- wanted to get some of that DE in there too)

45x8
95x3
135x3
155x3
175x3
185x2 1/2 (dropped the weight to fast on my chest the last rep)
190x1 (PR- went up smoothly)
195x0 (couldnt finish the lockout- i was too dead from doing sets of 3 reps but i plan on destroying this next time i actully max out)

Standing Dumbell Tricep Extension (1 min rest)

75x10
75x8
75x6

Barbell Shrugs

225x15 (behind the back)
295x15 (in front)
315x9 (behind the back- would have done more but the weight kept slipping, i need to get chalk :bang:)

Dumbell Hold (1 min)

90 (PR- weight in each arm)
100x40 seconds (weight wasnt too heavy, just didn't have a grip- i'd get it if i had some freakin chalk)

redFury
07-02-2007, 09:51 AM
Grats on the big PR man!!

Just a comment though... I know you were doing some reps too, but it seems silly to try heavy singles after doing sets of 3 @ ~90% 1RM. Be patient with that stuff... don't want to burn the CNS out. I bet you'll be good for 200 Next time you max. Great Progress!

McVein
07-02-2007, 09:55 AM
Congrats on the PR, as RF said, I think youd get more out of your bench If you didnt do as much heavy reps leading up to your max.

123 champ
07-02-2007, 10:18 AM
Grats on the big PR man!!

Just a comment though... I know you were doing some reps too, but it seems silly to try heavy singles after doing sets of 3 @ ~90% 1RM. Be patient with that stuff... don't want to burn the CNS out. I bet you'll be good for 200 Next time you max. Great Progress!

thanks red, ya it was kinda dumb to go for a new max after doing triples. i was just kinda pumped up and ready to break my old record even if it was only by 5 pounds. i'm going to do a DE day Wendsday and then go for a new max on saturday. my arms have never been this whipped before lol :whip:

123 champ
07-05-2007, 03:51 PM
mk so i decided to just rest a little extra by taking 3 days off so that i could max out today but i decided to do paused bench cause i havent done them in a while. i was very pleased with my progress and passed up what i was hoping for of 175-180 by 15-20 pounds. big day of PRs for me, i'll post the bench videos a little later)

ME Bench (weight:139)

Bench (paused)

45x10
85x6
115x3
145x1
175x1 (PR +5)
185x1 (PR +15)
190x1 (PR +20)
195x0 (my spotter took it from when when the bar slowed down and grunted, but i had the weight so i was pissed)
195x1 (PR +25- i didn't paused as long as i would have liked, but never the less, the bar rested on my chest a little instead of bouncing being bounced. also, my but came up a little when i tried to drive with my legs, but im still happy)
205x0 (unpaused attempt- i was too dead from the paused benching so i could only get it up a little more than half way)


185
D-DHjoia6Mo

190- i got great leg drive on this one5wh3FrIR2vA

195
9g6DhAxAJaQ

Weighted Dips (30 second rest)

bwx5
bw+20x5
bw+35x5
bw+55x5
bw+80x3 (PR)
bw+80x2

Barbell Shrugs

225x8
305x8
345x8 (PR i think)
365x8 (PR- definitely a PR)

Lat Row (25 sec rest)

140x8
140x8
140x6

RedSpikeyThing
07-05-2007, 05:28 PM
nice benching! Tell your spotter to keep his ****ing hands off the bar lol
BTW killer dips too

123 champ
07-05-2007, 05:35 PM
nice benching! Tell your spotter to keep his ****ing hands off the bar lol
BTW killer dips too

haha thanks, i him that everytime but he can barely deadlift that weight so he's afraid he wont be able to get it up if i miss it. i usually get other people to unrack the weight and spot but i didnt want to bother the guy cleaning the gym.

123 champ
07-07-2007, 01:19 PM
So today was supposed to be a DE lower, but when i tried to warm up with 135, i felt like i was being stapped with a knife in my hamstring :bang: grrrrr lol, so i did some rack pulls cause it didnt hurt until i got to 445 and had to use more hip drive. i was happy though cause 405 (my last PR) flew up and it didnt make my hamstring hurt.

Rack Pull (4-5 in below knees, semi-sumo stance- belt)

225x3
275x3
315x1
375x1
405x1 (old max- went up pretty easy)
445x0 (hamstring started to hurt when i began the pull so i didnt try to finish it)

DB Bench

50sx3
60sx3
75sx6 (some kind of PR)


Standing Military Press (belt- no jump, stupid hamstring :swear: )

135x3
145x3
145x3

Weighted Chinups (1:30 rest)

bw+35x15
bw+45x10
bw+70x3 (PR)

DB Hold (1 min- these are really helping with my my grip)

100sx1 min (PR)

Handstand Pushups (balancing with one heal on the wall whenever i started to fall, basically on every rep lol)

bwx27 (just wanted to see how many i could and maybe start doing them after every workout for fun, i wanna work on balancing without the wall)

123 champ
07-08-2007, 09:13 PM
Lower/STDL and Hamtring Rehab

Light Rehab/Pause Box Squat (5"in box- 3 second pause at bottom)

45x10
95x10
115x10
135x10
155x10
155x10

STDL

135x3
185x3
225x3
275x10 (PR)
315x1 (relatively easy, maybe a 345 max, but i dont wanna go to high and accidently mess up my back again- I drove my hips forward to early so my knees bent a little, so i finished pulling up with my back and then straightened my legs)


Pull Throughs

60x10
80x8

TheLion
07-08-2007, 09:48 PM
good stuff in here. ps. either you had on a cup when you were benching, or you were really excited about the workout

123 champ
07-08-2007, 10:02 PM
good stuff in here. ps. either you had on a cup when you were benching, or you were really excited about the workout

hahaha i was excited about benching, but i i cant tell you how many people have told me that while i bench or do plank position on elbows and heals. then after we go in the locker room, they never say anything again ;) i also get that it looks like i have boobs when i arch my back during the bench, but i just have a really big and pointy rib-cage

TheLion
07-08-2007, 10:11 PM
then after we go in the locker room, they never say anything again ;)

riiiiiight. jk. congrats on the big dong. i'm happy for you. hope you know how to use it


oh, and get a new spotter. that guy sucks.

Bako Lifter
07-08-2007, 10:15 PM
^^^ Yes, my friend gets this. I have a hard time spotting him because I have to look away, but my eyes always drift over on accident and I start busting up laughing.

But hey, are you power lifting? On your bench, you need to get those feet baaaaaack.

redFury
07-08-2007, 11:04 PM
What the heck are you doing trying a 40lb PR on rack pulls? Be careful man... thats how people get jacked up!

Nice workouts this weekend though!

123 champ
07-09-2007, 01:26 AM
lion- ha i dont like horny douche bags who go around ****ing every girl he can though. i like people for who they are and use it only with people i actually love, but ya, i can use it :P lol. and ya, my spotter does suck but i cant fire hiim cause he's my brother, he's also the one who pushed me down while trying to spot me on my front squat.

Bako- hahaha i've gotten that a few times, but im used to it now. and ya im a powerlifter and i know, my bench form sucks :(. thats as far as i can get my feet back and still be able to drive with my legs, any more and all the pressure goes on the front balls of my feet and the back part comes up. do u have any suggestions to help this problem?

Fury- haha thanks man, i probably should have gone up like 10-20 pounds. 405 just flew up so easy i slapped on 40 more pounds but i didnt think i'd have to use my hamstring that much. i'll make sure to check my ego next time :redface: lol

TheLion
07-09-2007, 04:54 AM
yea. i was just messin with you. i personally say wait till marriage. it solves a lot of problems in the long run. but, you're a smart kid.

123 champ
07-10-2007, 12:09 PM
My hamstring is still hurting like a b*tch but its doing better i guess. I did some more rehab stuff today, ATF squats :moon:

Light Rehab/ATF Pause Squats (they were literally ASS TO FLOOR, like ~3" above the ground with a 3 second pause at the bottom)

45x10
95x10
135x6
155x6
155x6

Bench

95x8
95x8
115x6
125x5
155x1
180x5 (PR +5- last rep was slowly squeezed out but i got it :D)

Lat Pull Down (touch chest- 1:30 rest- super setted with lat row) )

130x10
130x10
145x6

Lat Row

130x8
130x8
130x6

Circuit Training (8 straight min. of 2 cycles: 1 min each exercise)

-----Dumbbell Holds 85lb (weight in each arm)
-----Frontal Plate Raises 35lbx20
-----Hamstring Drop w/ partner 5 reps (holding at the bottom as long as i could)
-----Rest/Hold Partner for Hamstring Drop

redFury
07-10-2007, 12:29 PM
What the heck.... 180x5? Thats great man! Sounds to me like your chest is plenty strong... time to hit some boards and tris! I bet you can hit 205 in 2-3 weeks.

123 champ
07-10-2007, 12:56 PM
What the heck.... 180x5? Thats great man! Sounds to me like your chest is plenty strong... time to hit some boards and tris! I bet you can hit 205 in 2-3 weeks.

thanks red, idk if my bench would be nearly as high without your support. i really worked on getting my legs wider and farther back as bako suggested, its a little diffrent them i was used to and i wasnt able to get as good of a leg drive, but i think it will help in the long run once i get used to it. i'm going to finally getting some boards this week while i'm at Lowe's or Homedepot buying buying stuff for an off-roading trail im making with some friends on our property :p

redFury
07-11-2007, 09:52 AM
thanks red, idk if my bench would be nearly as high without your support.

I'm really glad that I've been helpful. I enjoy pushing people in the weightroom... I'm a great training partner, but unfortunately no one on our PL buys into my benching and training methodology (which has been adapted from the strongest people I know). My bench program is adapted from Andrew Kim... 520@165 and 340 RAW @ 165. It's pretty awesome :D

Appreciate the support on my squatting too... my one very weak point.

123 champ
07-11-2007, 10:58 AM
Wednesday, Shoulders (weight: 140)

DB Incline Press (weight per dumbbell)

---bi-lat ouside 75x3 (really really really hard, my arms were dead from ME Bench yesterday, i hate the football lifting program :mad:)
---bi-lat inside 55x5 (relatively hard)
---uni-lat ouside 55x5 (5 reps per arm- droped the weight 20pd and worked on speed)
---uni-lat inside 55x5 (5 reps per arm- not too heavy)

1-arm DB Snatch (i love these, everyone watches me while they are doing regular snatch and are like "wtf are you doing? you look like your having too much fun" :D )

40x2/40x2
50x1/50x1
55x1/55x1
60x1/60x1 (left arm was hard but right arm flew up)

Standing Military Press (didn't wanna jump and use my legs much cause of the hamstring)

100x6
110x6
120x5
130x5 (really easy, maybe a 160-170 max w/ no split jerk)

Circuit Training (8 straight min. of 2 cycles: 1 min each exercise)

-----Dumbbell Shrugs: 85lbx20 (weight in each arm)
-----Incline/Decline Pushups: bwx20
-----One Arm DB Row: 75x8 (i had to use a 45lb dumbell for my right side cause it hurt my hamstring to get in the correct position)
-----Arnold Press: 35x20 (split the reps for each arm- easy)

Bako Lifter
07-12-2007, 03:24 AM
i really worked on getting my legs wider and farther back as bako suggested, its a little diffrent them i was used to and i wasnt able to get as good of a leg drive, but i think it will help in the long run once i get used to it.


http://www.youtube.com/watch?v=_p5qWsCE2dM&NR=1

Your heels don't have to be on the ground. You don't have to go too wide.
Check out the dude's feet in this video.

redFury
07-12-2007, 01:48 PM
http://www.youtube.com/watch?v=_p5qWsCE2dM&NR=1

Your heels don't have to be on the ground. You don't have to go too wide.
Check out the dude's feet in this video.

For USAPL and other lifting federations... your heels would have to be on the ground per fed rules. FYI...

123 champ
07-12-2007, 08:27 PM
For USAPL and other lifting federations... your heels would have to be on the ground per fed rules. FYI...

ya, i was about to say. i've seen so many people's attempts in powerlifting meets not count because their heels lifted.

123 champ
07-16-2007, 01:11 PM
I wasnt able to post Saturdays bench and i forgot that pratice was earlier this week so i've got 2 bench workouts for you.

Saturday (weight: 143) I didnt bring shoes with me on vacation and the bench rack was on a ****y slipery ground so i couldnt get leg drive, like at all so i couldnt do much plus the gym closed in 20 minutes so i couldnt do many assistives.

Bench

45x10
95x6
125x3
145x1
165x1
175x3
185x2

Standing Tricep Ext

50x6
60x6
75x6
75x6

Pull-ups (1:30 min rest)

bwx25
bwx20 (wide-grip)

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

Monday (weight:143) forgot that we were lifiting early this week so i wasnt fully recovered, probably should have done a DE day saturday but i was just trying to get in and get out so ya, not as good as i had hoped but still a good workout.

Light Rehab

Bench

95x5
105x5
165x4
180x3
195x2 (PR +1)

Light Hang Pull (working on exploding)

155x3
155x3
155x3

GPP (still can't sprint but doing much better)

500m jog
pull-up bwx20
500m jog
pull-up bwx20
500m jog
pull-up bwx20
500m jog
pull-up bwx20

123 champ
07-16-2007, 01:13 PM
ok so the last few days have consisted of doctor, going to california, 3000+ the amount of calories i usually eat, lots of fun, and physical theraphy.

so ya, just went to my first physical theraphy thing and the guy is a spine specialist and was like "ya you lower back is ****ed up from powerlifting. you have to stop squating and deadlifting, but you can weightlift all you want (olympic style) and bench is fine. if you continue to powerlift even for another year, you will have back problems again starting in your mid-20s." so thats what i'm goign to do cause i love clean and jerk and i'm getting better at snatch. he also told me i have ****y posture cause my strength muscles are so big compared to the other ones. so i have this huge pillow rolly thingy i have to sit with and crap to fix it. i looked like a freaking roman soldier when he showed me how i'm supposed to stand. he wants my chest to stick out so much it looks like i take steriods.

also we figured out that my hamstring problem is not muscle related like we thought. its some how related to my back problem and something about a nerve idk.

so ya, so long and goodnight to powerlifting, hello olympics!

Chubrock
07-16-2007, 01:24 PM
You're chest should be out with good posture. Chest up, shoulders back. As far as having pain when you're older...it's part of the game, though there are definite ways to limit the effects of heavy lifting.

123 champ
07-18-2007, 05:06 PM
Went to physical theraphy after football today, i got to lay down with these 2 electric things taped to me and have electric waves shocking me and going through my body, it was really wierd at first, but when he cranked up the power really high, it felt AMAZING! :D

Wednesday (weight: 142)

1-arm db snatch

40x1/40x1
50x1/50x1
60x1/60x1
60x1/60x1
----/60x1

Standing Barbell Military-Press (no split jerk)

90x6
110x5
120x3
130x1
150x1 (PR, i think)

Lat Pull Down

130x10
150x10
170x10

Lat Row

120x10
130x8
130x6

123 champ
07-20-2007, 09:49 AM
I was really excited today cause we got to maxout on bench for football (not paused). PT is going pretty well, i'm doing better and i get to start slowly squating and deadlifting again this weekend at 50% and see how it feels. i have to pay attention to maintaining a really really really arched back throughout the entire movement. so it's going to almost be like a bench arch lol.

Bench

95x5
115x3
135x2
145x1
170x1
190x1
205x1 (PR- first time i've ever broke 200 :moon: )
215x1 (PR- butt came up a little but i'm count'in it :D)

RedSpikeyThing
07-20-2007, 03:46 PM
nice PRs!!

123 champ
07-20-2007, 05:07 PM
nice PRs!!

thanks man! im looking forward to 2 plates now :p , adding a plates is always the best feeling in the world. you feel like you accomplished something after so much hard work and then you begin a new chapter until you add another :smoke:

Bako Lifter
07-20-2007, 05:38 PM
Awesome PR's champ!

For the butt thing - next time you're warming up for bench, spread your feet out as wide as you can. Once they're set, try and push up so your butt comes off. If they're wide enough, it won't come off no matter how hard you try.

TheLion
07-20-2007, 06:35 PM
i'm sad for myself. but happy for you. good job man

123 champ
07-20-2007, 06:56 PM
bako- thanks man, sounds like a plan!~ that'll actually help me A LOT cause my butt always seems to come up when trying to max out.

lion- haha thanks, i had just finished lookingi at your journal and saw the "barely miss 205". i'm sure you've got it in you, just take an extra day or two of rest before you max out and don't do any heavy lower lifting that week, then you can get at least 210 :>

123 champ
07-21-2007, 01:18 PM
So today was basically light rehab for my back/hamstring and some heavy shoulder work.

Weighted Pull-ups (i wanted to try out the "kip" movement for Anthony, they got me a good 30lb extra. i think i'll start praticing them more and see if i can get up anymore)

bwx2
25x2
45x1
70x1 (strict)
80x1 (PR- kip)
90x1 (PR- kip)
100x1 (PR- kip)

Squats

135x10
135x10
135x10
135x10
135x10

Strict Military Press (no leg movement at all)

115x5
135x3
135x2

1-arm db row (each arm- really worked on exploding from the bottom)

55x6
60x6
70x6
75x6
80x6

Bicep Curl

85x8
85x7

redFury
07-22-2007, 10:36 PM
Yeah buddaayy! That 215x1 was nothing! Great PR man!!!!

123 champ
07-23-2007, 03:33 PM
thanks red, i was so excited when i put on those 35s next to the plates. it made me feel special :p

I wanted to do a new 5 rep max today on flatbench, but for physical theraphy today the doctor had me doing over 100 laying pushups (when you drive your d*ck in the ground and push up with your arms) and over 100 reps of light rows and pulls and stuff with a really really tight and perfectly arched back with pinched shoulderblades....basically hell for my triceps, back and shoulders. So instead i decided i try decline bench for triples today, DE Wenesday, and a ME flatbench on Friday. Btw i know thats a lot of upperbody crap but i can't do anything else right cause my back and hamstring plus my bench seems to be going up quick so why not go with it and signs of overtraining start to show up, i'll slow back down again. When your not doing much lower body stuff, your upper body recovers a lot quicker.

Monday (weight: 144)

Decline Bench

45x5
95x3
135x3
165x3
185x3
200x2 (PR- i lost my tightness of my 3rd rep about half way up :bang:, o well i'll take it)

RE Flat Bench

135x16
135x12 (my arms felt like they were about to fall off)

Kax Press (45 sec rest- my triceps still hurt)

100x6
100x6
100x6
100x6

Bicep Curl (1 min rest)

75x13
75x9
75x6

McVein
07-23-2007, 03:58 PM
bicep curls huh?


wbb didnt raise no curler

redFury
07-23-2007, 03:59 PM
There ya go man... great session despite the rehab beforehand. 135x16 is pretty impressive IMO. Brave for doing those Kaz presses too :)

123 champ
07-23-2007, 04:31 PM
McVein- lol mine are so tiny compared to everything else that people like to pick on me, but then i beat'em up so it's all good :bang: (jking lol) . it's getting to a point where my tricep look bigger than my biceps (even though i'm pretty sure they are supposed to be bigger). here's 2 pics from the past week. although im not a bodybuilder, i dont want to look disoriented lol.

http://img514.imageshack.us/img514/1599/sspx0221jl8.jpg

http://img525.imageshack.us/img525/6574/sspx0213he7.jpg

red- haha thx, i do kaz presses every once in a while to remind myself why i dont do them often :p

123 champ
07-25-2007, 11:13 AM
Another day of rehab before my workout with lot of those stupid drive your hips into the ground push-ups for 100+ reps and various 60lb machine rows, pull downs, and bends for 200+ reps. My edurance is definitely getting better though :D

Wednesday, DE Upper (weight:143)

DE Bench (30 sec rest- weight was flying off my chest! it was like i was throwing it up and catching it, i think i'll go to 145-150 next time)

45x5
95x3
135x3
135x3 (wide-grip)
135x3
135x3 (wide-grip)
135x3
135x3 (wide-grip)
135x3
135x3 (wide-grip)
135x3

Bench Lock/Rack Outs (i've never done these before but i felt like holding something heavy :smoke:- 45 sec rests, lots of sets cause i've never done these before and had no idea how much i could do)

200x10 sec
225x10 sec
245x10 sec
255x10 sec
265x10 sec
275x10 sec
285x10 sec
295x10 sec
305x10 sec (PR +305 :nod:, probably could have gone to 315-335)

Standing Tricept Extension (30-45sec rest)

55x6
65x6
70x6
75x6
80x9 (PR- triceps feel like they are getting a lot stronger, must be all those rehab pushups i'm doing for my back)

1-arm DB Row (weight and reps done for both arms)

60x6
70x6
75x6
80x8 (PR)

Chubrock
07-25-2007, 11:16 AM
Dude, you really are 5'3. Haha just ****in with ya man.

123 champ
07-25-2007, 01:46 PM
Dude, you really are 5'3. Haha just ****in with ya man.

ya u might need to start work'in harder cause im 8'in shorter but only about 22 pounds lighter :moon:

Chubrock
07-25-2007, 01:54 PM
Yea you're right. I'm still stronger though haha.

123 champ
07-25-2007, 01:59 PM
Yea you're right. I'm still stronger though haha.

pound for pound we're basically equal on bench, but if i were able to max out on squat and dead again, i would have won ;) that 295x5 was on a day my hamstring was acting up so i lighted up a lot and the 300x5 deadlift was done right after the 315x1 zercher squat that i tied you in and also done lighter than i could have to get advice on my form (i think it's on page 3 if you wanna check it out)

i'm just having fun messing with you so don't take it seriously :p

redFury
07-25-2007, 04:14 PM
Jeez... like a fight broke out in here. Haha...

Nice speed bench session... I think you're right about your tri strength. It seems to be going through the roof lately. Maybe it is all that rehab work you're doing.

123 champ
07-27-2007, 01:20 PM
Biff..... Did not feel very pumped or energized today. Today was kind of like a blah workout. I was hoping to destroy 185x5 (+5 PR) but came short. O well, i guess i'll take it.

Bench

45x6
95x3
135x3
165x1
185x4
185x2 (ya this was not pretty)

90* degree DB Incline (weight per arm)

55x12
55x10

Weighted Dips (wasn't feeling very well- had a bad headache)

60x4
60x4
60x4
60x4

redFury
07-27-2007, 01:58 PM
Nice 185x4... your bench is really on the rise. Its hard to work at such a high percentage of your 1RM

If you don't already, make sure you eat some simple sugars and such a couple hours before working out. That should help with energy.

RedSpikeyThing
07-27-2007, 03:21 PM
nice session! Your bench is getting big FAST. I like the 5RM attempts....I may give that a try instead of 5x5.

123 champ
07-27-2007, 06:12 PM
fury- thanks, i'm still happy with the 185x4 cause that +3 reps since last month. i actually had some complex carbs from one of built's protein waffles (which are delicious :D) like an 2 hours before i lifted. i probably shouldn't have had the sugar free syrup with it that close to my workout :rolleyes: i'll through in some blueberries next time. i also think that felt a little drained cause i ran out of creatine tuesday so that probably effected my energy levels. i'm getting some in next week so we'll see how that goes.

spikeything- thanks man, the 3/5RM max routine has been working pretty well for me along with some good tricep and shoulder work. Try it out and see if it works for you since your stuck right now. i was just going through my journal and here's a quote from 6/12/07 (like 6 weeks ago) before i changed up my routine. so my bench has gone up like 30 pounds or like 5 pounds a week since then.


chub- thanks. my squat strength has definitely been sky rocketing the past 2 months... my bench, not so much lol. i've been stuck on ~185-190 for about 2 months but i'm working on it.

123 champ
07-28-2007, 09:13 PM
mk so i wanted to do some shoulder work and after i finished my pull-ups, my brother called and said he had to pick me so i didn't finish.

Saturday (weight: 144)

Weighted Pull-ups (well actually they were 45* degree slanted in chin-ups cause someone else was using the place were they have a normal pull-up grip- 45 sec rest)

bwx5
25x3
45x3
75x2
90x1
90x1
45x6

redFury
07-29-2007, 07:23 PM
Wow nice pullups man... Tied my PR twice on those lol.

123 champ
07-29-2007, 09:38 PM
Wow nice pullups man... Tied my PR twice on those lol.

sweet! I tied you in something :D. now just need to put another 80 pounds on my bench :p

123 champ
07-30-2007, 07:13 PM
I was pretty happy with today's workout spite the fact that I had football pratice from 8-12 (although it was only helmets and cleats and i still can't completely sprint) and physical theraphy for an hour before I went and worked out.

Monday (weight: 144)

DE Bench (went up 10 pounds and wasn't as fast as 135. took about 3 seconds for each set- While doing these I noticed that once I got my arm half way up when the triceps really take over, the weight seemed to get lighter and went up a lot faster so i'm guessing that means i need to work my chest a little more to catch up with my triceps)

45x8
95x3
145x3
145x3
145x3
145x3
145x3
145x3
145x3
145x3
145x3

Lockouts (i really like these)

225x10 seconds
265x10 seconds
305x10 seconds
315x10 seconds (PR +10)
325x10 seconds (PR +20)

The Infamous Kaz Presses (45 sec rest- my triceps were whipped :whip:)

105x6
105x5
105x6
105x6

Weighted Chinups (on those weird angled grips again :mad:)

45x7 with a 10 second pause at 90*and 45* on the last rep

Bicep Curl (i wasn't planning on doing these but this curl jockey guy did like 4 sets of 10, cheating by rocking his body back on the way up and took 1 min rest. not only that, but he was in the squat rack grrr... when he finished, he did that look in the mirror checking out his pumped up arm thing AND left the bar without putting up the weight... grrrer. so i went up to him and was like hey are you done with that and he's like ya. so i picked it up and starting repping the thing like it was cake with really strict form like not rocking. the guy stopped in the middle of his set (of dumbell curls go figure) and watched. on my last rep i grunted really loudly, paused at the topm dropped weight down on the catch pins and then turned my head and looked at him. it was priceless :p)

75lbx24

redFury
07-30-2007, 07:41 PM
Haha nice.... way to show that curl jockey whats up :D

RedSpikeyThing
07-30-2007, 08:27 PM
nice benching! The lockouts are looking very strong. What exercises are you going to do for your chest? That's where I'm weak too :)

123 champ
07-31-2007, 12:07 PM
fury- lol i put him in his place

spikeything- thx man, i've been thinking of a bunch of things to help with my chest including: wide grip bench, incline bench , barbell hold like 3-6"in off my chest, and half benching ( idk just something that i made up lol- same idea as using boards for triceps except there are no boards and you just stop half way up)

123 champ
08-01-2007, 09:26 PM
this week has just been brutal for me. two-a-days and physical theraphy and 4 hour ACT classes :drooling: and i worked out late today (8:00-9:00pm) 1 hour after eating a steak and salad and some fruit so i felt like i was about to blow up. my legs, arms, chest, head... you name it.... have been sore. so ya, i just kinda went with what my body allowed.

Wednesday

Decline Bench (2 min rest)

65x5
105x3
145x3
175x1
185x4
185x4
185x4

Wide-Grip Bench (2 min rest- i really don't like wide-grip)

135x14
135x12

Tricept Ext. (30 second rest)

60x10
60x10
60x10

Weighted Pullups (felt like barfing and had a headache)

35x8
35x2 (i just let go after 2 reps cause i felt like i was about to pass out)

Natetaco
08-01-2007, 09:30 PM
nice benching dude

Bako Lifter
08-01-2007, 09:34 PM
Bicep Curl (i wasn't planning on doing these but this curl jockey guy did like 4 sets of 10, cheating by rocking his body back on the way up and took 1 min rest. not only that, but he was in the squat rack grrr... when he finished, he did that look in the mirror checking out his pumped up arm thing AND left the bar without putting up the weight... grrrer. so i went up to him and was like hey are you done with that and he's like ya. so i picked it up and starting repping the thing like it was cake with really strict form like not rocking. the guy stopped in the middle of his set (of dumbell curls go figure) and watched. on my last rep i grunted really loudly, paused at the topm dropped weight down on the catch pins and then turned my head and looked at him. it was priceless :p)
75lbx24
WOOT!!!

123 champ
08-03-2007, 05:07 PM
natetaco- thanks man. it's funny, every time i see you profile picture i can't remember if your a girl or a guy so i have to check your profile, not that your stats are bad or anything, they're pretty damn good, but i've seen some pretty beastly girls so you never know :strong:

bako- :D

123 champ
08-03-2007, 05:20 PM
so ya, football is messing me up. the coachs are like, mk we are going to do one lift before or after every pratice so we can keep or strength levels up. today was incline bench 5x6 with with like 65% of our bench max (everyone is split up in groups with cards with our maxes and the precents under them). but it messed up the bench stuff this afternoon so ya :soapbox: here's my 2 bench workouts for the day

Football Incline Bench

125x6
130x6
135x6
135x6
135x6

Practice

Physical Theraphy

Bench Workout II

Close-Grip (i probabley should have just did heavy assistives since i already did incline but whatever)

45x5
95x3
135x3
155x6
155x6

Weighted Dips

50x10
50x9
50x7

Lat-Row (really working on arched back, chest up)

100x10
115x10
130x8

Lat-Pull (really working on arched back, chest up)

130x10
145x10
145x10

Weighted Chins (1 min rest)

35x10
35x8
35x7

KevinStarke
08-03-2007, 06:18 PM
Solid workout man lots of volume. What exactly is football incline?

123 champ
08-03-2007, 10:01 PM
Solid workout man lots of volume. What exactly is football incline?

thanks man, football incline bench is when you have full pads on w/ a helmet and your teammates take turns hitting you in the chest while you bench. the incline part allows for a better shot for the tackler. it really works the chest and abs :p

but really , it was just incline bench and i put football cause it was part our football lifting program lol, sorry if i confused you.

123 champ
08-05-2007, 06:25 PM
finished up with my 4 hour act classes yesterday and made a 28 so i'm happy but i'm looking for like a 30+ so we'll see how it goes. pretty solid workout today and it was cool cause this gorgeous girl i just met like 3 week ago (not in the gym) happened to be doing ab stuff in the weight room when i got there...so ya, naturally my workout started 15 min late ;)

BB Shrugs

135x10
225x10
305x10
325x10
375x4 (no chalk- bar kept slipping out of my hands)
375x3 (same thing- i'll definitely bring some next time)

DB Press
50x3
60x3
70x10
75x8 (some kind of PR i think)

1-arm DB Rows

75x12/75x12
75x9/75x10

Weighted Chins (strict-no kips- 1 min rest)

35x14
35x9
35x5 (arms were fried)

123 champ
08-05-2007, 07:48 PM
mk just doign some update pics. i'm up to ~146ish now

http://img387.imageshack.us/img387/129/bodynj2.jpg

http://img224.imageshack.us/img224/5682/sspx0228kh3.jpg

http://img401.imageshack.us/img401/4707/sspx0223ao2.jpg

http://aycu05.webshots.com/image/25524/2000070844718821406_rs.jpg

123 champ
08-06-2007, 06:54 PM
Did bench for our football lift before practice today. i was pretty happy with 175x6 considering heavy DB bench yesterday and i only got 3 hours of sleep last night....women..... i think it was my pre-workout meal that did it. i had a chicken salad with asiago cheese and olive oil and sliced almonds + a whole wheat mushroom and chicken calzone with extra chicken + the half of my brother's whole wheat veggie calzone that he didn't finish..... it was good :D

Bench (2 min rest)

115x6
135x6
145x6
155x6
175x6 (+1 PR-felt like i had a very strong base with my arch)

123 champ
08-11-2007, 04:43 PM
Football scrimage this morning in the 102* degree, 100% humidity and full pads.....need i say more? :( I've drunken over 2 gallons of water already today. I was really tired for my workout, but hey, i delt with it.

DE Bench (Weight:143...uh oh dropped 3 pounds)

45x10
95x5
135x3
145x3 x 8 (various grips- wasnt very happy with speed- 25 sec. rest)
165x1
180x2
195x1
200x1 (got stuck half way up so i drove harder with my legs and my butt and shoulders slide 3'in up the bench and the weight flew up, idk if that's legal but nothing came off the bench, just slide up)

DB Bench (1:30min rest)

50x5
60x13
60x9

Tricep Ext (45sec rest)

60x5
70x5
80x7

Handstand Pushups, Hindu Pushups & Hindu Squats :thumbup: good stuff

Bako Lifter
08-11-2007, 04:51 PM
Nice inclines from the other day Champ.

Coke
08-11-2007, 06:56 PM
Sessions are looking tight...nice pics, great quads.

123 champ
08-12-2007, 11:12 AM
Nice inclines from the other day Champ.

thx bako, i need need to work on my chest strength a lot more though. i feel that i have trouble getting past the sticking point because of my chest, but once it's past that, the weight just shoots up like i was messing around in the middle


Sessions are looking tight...nice pics, great quads.

much appreciated, i just wish i could still use my quads for squats and deads :(

123 champ
08-14-2007, 06:34 PM
great, short bench workout for football. i made a huge jump at the end cause i didn't realize it was the last set for everyone already.

Bench

115x6
125x6
135x6
180x8 (+3 PR.... ooo ya :nod:)

Bako Lifter
08-14-2007, 06:37 PM
Maybe you should make huge jumps more often ;). Nice PR.

RedSpikeyThing
08-14-2007, 07:01 PM
nice benching. Your back is looking thick man

123 champ
08-14-2007, 07:06 PM
Maybe you should make huge jumps more often ;). Nice PR.

haha i'll think about it :p


nice benching. Your back is looking thick man

thanks spikey, i forgot to mention that i'm going to have to move up a shirt size from a small to a medium cause my my chest and arms are fitting really snug now :D

123 champ
08-17-2007, 11:44 PM
mk so i had a football scrimage thursday night, the results..... fukced up my good hamstring and broke my right middle knuckle (and i'm right handed) but i smoked the fullback and caused a fumble which we recovered. so ya, im in a lot of pain. it was hard enough with one hamstring messed up but 2.... it's awful. my hand hurts like a b-l-t-ch! i can't bench for about 3 weeks. since i can't already squat or dead, no lifting for me....grrrrrr

Chubrock
08-18-2007, 08:27 AM
Very nice benching as of late 123. Looks like I've got to get stronger, faster.

123 champ
08-18-2007, 10:28 AM
Very nice benching as of late 123. Looks like I've got to get stronger, faster.

haha thanks chub, you've got some time now because i just broke my knuckle and can't grip the bar. i can't even do pull ups without extreme pain. doc said 3 weeks so we'll see how it goes.

Can'tstopnow
08-18-2007, 04:12 PM
Nice bench PR's Champ, quick progress.

123 champ
09-25-2007, 09:21 PM
so ya, i haven't been lifting much lately with school and football pratice and girls.... also my left hamstring is still recovering from my back injury (it's confusing). i decided i wanted to learn some gymnastics stuff on my own to help with everything all around. i tired walking on my hands for the first time 5 days ago and could only hold it for like 2 seconds lol. i've been practicing randomly in between things while takign a break. today i held it for 23 seconds while walking on the track (although i changed directions alot cause i would lean too much one way or another and have to center myself). i'm goign to start backflips stuff after my legs and back are better.

123 champ
10-01-2007, 02:56 PM
my life's been so crazy and hecktick the past month so i haven't been able to get much in besides learning to walk on my hands. i'm up to 39 seconds when i'm rested. yesterday was my first day back benching in a while.

Bench

45x10
95x5
125x5
145x5
165x1
175x1
185x3 (ya i expected to drop so i'm not too worried)
185x2

Bench Lockout

225x10 seconds
255x10 seconds
285x10 seconds
305x10 seconds
315x10 seconds
330x10 seconds (felt pretty good, probably from all the handstand work)

Tricep Ext, DB Shrug, and DB Row stuff