So I finally decided to start a journal, under pressure from danmac. I am 22 years old, 6ft tall, 225 lbs. Anyway, I have been powerlifting for 1 year and 4 months. My best raw lifts currently are:
500 Dead (Edit: Currently 545)
385 Squat (Edit: Currently 405)
260 Bench ( Edit: Currently 275)
Thanks for reading !
Saturday's workout: Last day on the chris mason bench routine.
Bench:250 x 1, 245 x1
squat: 315 for 5, 3 (tired)
55lb dumbells for 22 reps ( bench)
tri pushdowns 2x 10
face pulls 20 reps
Laziest journal writer ever.
I like this journal though, I'll be able to keep track of your progress. Make sure you aren't getting to far ahead of me on anything... any by anything i mean deadlifts.
Also have you hit that 385 squat yet? or do you just put up numbers you "think" you can hit?
yes , i did hit the 385 squat. I was tired that day, so i should be good for 395.
Anyways, new workout today and new PR !
135 x 10
315 x 3
405 x1 Double Overhand ! Easy too
505 x1 PR !
BW x 12, 9, 6
Rows: 90lb dumbell x 10
Tri pushdowns: 3sets of 10
face Pulls: 2 sets of 10
Sick deadlifting. No way you can still keep pulling PRs like that, it defys everything i believe in haha.
Get those pull ups up. Time to add weight.
thanks. It was a grinder tho, almost puked. But that was probably cause I went right after lunch haha. Grip strength is improving tho !
Pullups: it was a high rep day for them.
6 is high rep now?;)
What workout are you following?
haha. 12 is high rep. I have no endurance, i need to work on that. And my workout is a bit of eveything. A little westside (modified), and I'm doing the 5/3/1 program for squats.
Think about pure westside or pure 5/3/1. I have always assumed that others know more than me or you, so it might be worth trusting them.
Anyway see ya friday. 275 bench.. i think its about time.
can you bring me that antislip mat tomorow? also, persicutor has a journal now haha
Yeah ill bring the mat. I tried chalking my back the other day, and it works almost the same. I might get used to doing that, since its legal in competition and using the mat isnt.
265 x 0
Overhead press: 135 x 5 or so
Dan, I forgot to take the antislip mat from you, i am going to need that eventually
Hahah worst workout of your life. Dont forget you did a board press where you just dropped it on the boards haha. We need to just work on that form, thats all it is. You need to be way way tighter.
395 x 0 - almost got it !
315 x 4, 4 Box Squat
Chinups: BW x 11, 5, 5
Close only counts in horseshoes and hand grenades! Hit that 395 next time. Also maybe i can throw some max squats down this wednesday. Either at school or at the gym here, lemme know.
come to ottawa U this time, wed or Fri. I dont wanna use the garbage bars at the Y, with the frozen sleeves. Also,I can get a vid of your 440 squat.
440 squat? Why would i set a 5 lb pr. 565 min.
Originally Posted by roots
Bench: 225x3, 4, 4
dumbell row: 100Lb x 10,10
H rolls: 30lb x10, 10, 35Lb x 10
415 Double overhand PR
425 Double Overhand PR !
510 x 0 - almost got it !
Speed Box Squats:
225 x 2 x 6 Fast
H rolls: 35s X10,8,8
What? No new deadlift record this week? what gives?
Also whats an H roll.
haha, at least i still set a grip PR. H rolls are awesome for the rear delts, most of the westside guys use them.
Ah i have always called them H-raises. Used to do them all the time for rear delt work, they are great.
May 5, 2009
390 x 1 PR ! (Raw, no belt, no wraps)
Box squats: 335 x 4, 2
Chins: BW x 13, 8, 5, 4 (no endurance haha)
Face pulls: 100Lbs x 10,10,10
Weighted Situps : 12Lb medicine ball x 25 ( way too easy, next time using 50lb dumbell)
What so you are saying RAW is without belt and wraps now... come on.
Originally Posted by roots