JRider23's noob journal

[JRider23]

hey guys....

Quick background- been lifting since last may, when i kind of did what i thought was rippetoes lol- only 1 working set per exercise and 2 warmups becuase i thought that was considered "3x5".. Did that until July and then started soccer. My form on most of the lifts was off, and i restarted in mid November, basically with the same lifts i had when i started besides a heavier deadlift.

Stats- 5'9, 160, 18 years old

Currently, my routine is;

Sunday
power clean- 5x3-- thinking of switching to hang clean
back squat- 2x5,1x12,1x15-20
incline db press- 3x8-12
pullups- 3-4 sets
Grip training
abs

Tuesday
Back squat- 3x2
military press5x5
db row- 3x5-7
Calves
triceps
abs

Thursday
deadlift- (varies each workout)
bench press- 3x3, 1 backoff set
front squat- 3x5,4,3
High pulley/chest supported row- 4x8-12
cable pullthrough- 3x8-12
biceps
abs


I'll start with yesterdays workout.. My callous ripped off during my first working set of deadlifts.

Deadlift
135x5
155x3
185x4 (left under/right over here and rest of sets)
225x2
245x2
265x5- PR- (last rep took like 8 seconds lol. but good form nonethenless)
265x3- PR- 2nd set

Front Squat
45x5
65x5
95x3
115x3
135x5- tied PR
140x4- PR
145x3- PR

Bench
45x8
65x5
95x5
115x3
145x3- PR 3x3 (easy)
145x3
145x3

Chest Supported Row- 2nd time
25x10- PR 4x10
25x10
25x10
25x10

Pullthroughs- first time
20 x 6?
25x10
30x10
42.5x9

BB Curl
45x10
45x10
45x7

Complex- (just bar)- back squat, hang clean, military press- 6 reps each

[JRider23]

Not too bad today.. first time doing hang cleans from power cleans.

Hang Clean
45x8
65x3
75x3
95x3
115x1 (solid form, just too hard to get 5x3 with)
105x3- PR 5x3
105x3
105x3
105x3
105x3

Squat
45x5
95x5
135x3
155x3
175x1
185x5- PR 2x5
185x5
140x12- PR x12
100x20- PR x 20

Pullups
5- PR- 3x5
5
5

Dips- 7 (wide grip leaning over)

Incline DB
30s x 8
45s x 8- PR 2x8
45s x 8
45s x 6 (right arm couldn't lockout 7)

Grip Training- wanted to do farmers walks but nowhere to do them @ my gy m
145 lbs x around 43 seconds- PR
145 lbs x around 36 seconds

Complex (just bar)- back squat, hang clean, military press, barbell row x 6

Abs- i have to take fitness in school so i am going to do abs tomorrow


Comments: Hang Cleans were much harder than power cleans last time even with a considerable amount of less weight. I was trying to get my form down. Squats are all mental for me. The first set of 185 wasn't bad, but the second was harder. 140x12 was easier than i thought it would be, and with the 100 lbs i was gone after 10 reps, but i breathed through it and got it. Going to stick to my pullup progression plan and see where it takes me by adding 5 pounds per workout, so next time i'll do 5 lbs in between my legs and eventually use a DB as i don't have a weight belt. Dips felt better, but not 100% when leaning over (felt better before when i kept my body upright). Incline DB wasn't too hard the first 2 sets, but my right arm gave out on the 3rd set. Static holds were hard, but very doable, and the complex was easier than usual when i do them.

[JRider23]

Today was good for most parts, but OHP my shoulder hurt a bit after the 5th rep of 75 and it still felt light though. It feels 100% better now, but better safe than sorry. wanted the 95x5, but i guess i'll try for it next time if it feels good.

Squat
45x3
95x3
115x3
135x3
155x3
175x2
185x1
195x1
205x2- PR in weight and reps
205x2
205x2

Overhead Press
45x5
65x5
75x5 (pain started @ 5th rep)
80x5
85x3

DB Row
30 x 7
45x7- PR 3x7
45x7
45x7

Standing Calves- Nelson's rest-pause routine with 70 pounds up to 75 reps.

Triceps- superset CGBP with EZ Bar skulls and last set 15 lb DB skulls
85x10.......... EZ Bar + 25x10
85x10.......... EZ Bar + 25x10
85x10.......... 15 lb DBs x 10


Comments: I got an "awesome ATG squat man" from one of the older guys. He said if i pushed up off my heels a bit more on the way up that it would help. I thought i was, but maybe i could have focused on it more. 205 felt light on my back too and the 200 felt heavy last time, so that was surprisingly nice. OHP i wanted to play it safe, and my shoulder feels a lot better now. Next time i workout i am going to do more upper body dynamic stretching to compliment the lower body dynamic stretching i do now (which has worked wonders recently!). DB Rows for my left arm were still pretty easy, right arm were somewhat hard at the end but not too bad. Calves didn't hurt as much as last week, but i still felt them pretty dam good. Going to go back up to 90 lbs next week. Triceps i felt a nice burn, but since i haven't done CGBP in a while i guess i didn't do enough weight as it wasn't hard. Focused a lot on mind-muscle during every rep.

[StLRPh]

Great job on all the PRs keep em coming

[JRider23]

thanks man

[Coke]

Good luck with your goals, off to a fine start in here bro.

[JRider23]

thx cocoa.. appreciate it!

Deadlift
135x6
155x3
185x3
225x3 (left under/right over from here and rest of sets)
245x2
265x5- tied PR first set
265x5- PR 2nd set
255x5- PR 3rd set

Front Squat (less warmups cuz working in)
95x3
115x3
140x5- PR
145x4- PR
150x3- PR

Bench
45x8
95x5
115x3
135x1
150x3- PR 3x3 and weight used
150x3
150x3

Chest Supported Row
30 lbs x10- PR 3x10
30 lbs x 10
30 lbs x 10

Cable Pullthroughs (first time i had the urge to work biceps so i did that instead cuz i had to leave after)

Biceps
DB Curls 20 lbs x 12
Incline DB Curls with 15 lbs- 2-3 sets.... had to leave after or would have kept track


Comments: First 265 set of deads wasn't even that hard!! 2nd set was pretty hard for my grip, but i managed, and the 3rd set wasn't bad either. Front Squats i felt like i could have used some more warmup after my 140 as that was very challenging and i sacrificed form on the last rep with 140 and 145, but 150 was pretty dam good. Chest Supported row i would have done another set- not that hard but gradually increasing and focusing on mind muscle. I wanted to do pullthroughs, but i've never wanted to work bi's more than i did today (since my right one is my weakest link) so i did them.

Side note- dynamic stretching always gets me some looks (4 count squats, one of the yoga things, and especially bridges), and even though they're sometimes from hot girls screw it because they've helped me a ton!!!!!!

[JRider23]

today was decent..

Hang Clean/Power Clean (sticking to power cleans here on out)
Hang Cleans- 45x3, 65x3, 95x3, 110x3
Power Clean
135x3- PR 4x3
135x3
135x3
135x3

Squat
45x5
95x3
115x3
135x3
155x3
175x1
190x5- PR 2x5
190x5
145x12- PR x 12
105x21- PR x 20 (just wanted 1 more)

Pullups- BW + 5 pounds
5- PR 3x5
5
5

Incline DB
30s x 8
45s x 8- PR 3x8
45s x 8
45s x 8

Grip Work
Static hold @ 155- 33 seconds- PR
Farmers walks- 1 arm with 70 pounds- 2 back and forth trips in the tredmill room per arm- PR

Swimming- 5 laps.


Comments: i was so ****ing tired this morning.... only ate yogurt and a banana with a lot of water and vitamins. I dropped a 45 i was taking off to put onto the bar during cleans, so that was kind of my wakeup call. Form was good according to the guy watching me. I also looked like **** today during squats when i was looking @ myself in the mirror, but i ****ing pushed hard and there was one guy behind me yelling up at the end of each hard rep with 190, 145, and 105 so that kind of helped. Pullups i only used a 5 pound weight between my legs and it fell after the 5th rep onto my ankle lol.. going to use a DB between my feet from now on. Incline DB was solid, and so were static holds. farmers walks were sweet. Gym was so empty after everything me and my friend decided to do them.

[Drew92]

Nice squatting a 20 rep set after going heavy is intense.

[Coke]

You obviously have a great work ethic man!!

[JRider23]

thanks famous and cocoa! The 20 rep squat is always a killer. I can definitely do more weight, just progressing steadily and hopefully will be able to do it with 135 in the next 2 months. I haven't lifted every other day, well ever but have recently because of the snow. I'll definitely get a well needed 2 day rest after next workout. Here's today's workout;


Squat
45x3
95x3
135x2
155x2
175x1
185x1
195x1
215x2- PR 3x2 and weight
215x2
215x2

Overhead Press
45x5
65x5
75x5
85x5
95x5- PR
70x10- PR

DB Row
40x7
50x7- PR 3x7
50x7
50x7

Nelson's calf routine- 95 pounds rest pause 75 reps- PR

Triceps- Superset DB Skull crushers with DB CGBP... all done for 10 reps
15 lbs
15 lbs
20 lbs

Been doing abs during gym at school since i have to take it on days when i am not lifting; been doing v-ups, situps, russian twists, renegade rows, plank variations, hanging leg raises and some other stuff.

[JRider23]

My finger's bleeding like ****- callous.

Deads
135x5
155x3
185x2
225x2
245x1
255x2
265x4- (some douche walked in front of me on the 4th rep so i had to hold the bar so i didn't hit him. ****in ass)
275x2- PR
275x1 (wanted the other rep- grip giving out)
255x4 (bad) Callous came off and ripped, was bleeding like hell so i had to get a few bandaids.

Front Squat
45x3
95x3
115x3
135x2
145x5- PR
150x4- PR
155x3- PR

Bench
45x8
65x5
95x5
115x3
135x3
155x3- PR
155x2 (minimal and not needed spot on 2nd, and 3rd was mostly spot)
155x2 (minimal spot on 2nd, slightly bigger on 3rd).

Chest Supported Row
35x8- PR 3x8
35x8
35x8

Cable Pullthroughs (2nd time all easy)
35x8- PR 3x8
35x8
35x8

Biceps--- Superset 15 lb DBs hammer curls and incline curls
8....... 8
8......... 8
8........ 8


Comments: My callous was partially ripped after the set with 255, and it was 3/4 off, so i pulled it off and didn't realize it was so bad since the last one that ripped didn't bleed- it took 3 band aids to not let the blood seep through. My grip felt like **** today. I want to get chalk, but i also don't want to have bloody callouses since i know chalk doesn't protect them. Front Squats were very good, bench wasn't great. It was harder to grip the bar since my hand hurt so much, but that's no excuse- weight just a bit heavier and the bar MIGHT have been 50 although 2 guys said it was 45. Only 3 sets of chest rows because i had minimal time, pullthroughs i am going to do a lot more next week. I like these, and biceps i'll use 20 pounds next week.

[JRider23]

cleans were a cluster****, everything else decent

Power Clean
45x3
65x3
95x3
115x2
135x3
135x3
135x2 (FAIL ON 3RD)- i wasn't concentrating and someone tapped me on the shoulder mid clean- wtf? It hit my leg and left a pretty sizable bruise. Some nice old man got me an ice pack and told me politely to get a spotter next time hahaha

Squat
45x5
95x3
135x3
155x3
185x1
195x5- PR 2x5
195x5
150x12- PR x 12
110x20- PR x 20

Neutral Grip Chins
BW + 10 lbs x 5- PR 3x5
BW + 10 lbs x 5
BW + 10 lbs x 5

Incline DB
40s x 5
50s x 8- PR 2x8
50s x 8
50s x 6

Grip Work- no time and i think my bloody callous could use some rest.

Abs- no time so i did at home just 1 set of this;
20 renegade rows, 20 russian twists, 20 situps (all with 10 lbs)


Comments: Cleans were freaking bad today. Next time i am going to ****ing kill 5x3 with 135. I think my form is getting better too, so that mess up on the 3rd set was hopefully a fluke. I was barely concentrating and when someone tapped me on the shoulder, that really just kinda did it. I don't even know who the hell it was. Squats were hard- less rest for my 150 and 110 set because i was working in, so that made it that much harder. I wanted to die after 10 reps with 110. Chins were very solid- using a DB instead of a weight belt but i might start with the weight belt once it gets much heavier. Incline was also solid, and i don't mind missing a week of grip work to let my callous heal more.

[JRider23]

not too bad... good thing i came late today- they were repairing the rack and if i went earlier i wouldn't have been able to squat!!! only had to wait about 5 min though.

Squat
45x5
95x5
135x3
155x3
185x1
205x1
220x2- PR 3 sets x 2 reps and weight used
220x2
220x2

Overhead Press
45x5
70x5
80x5
90x5
100x5- PR
75x9- PR

DB Row
45s x 7
55s x 7- PR 3x7
55s x 7
55s x 7

Seated Calf Raises- Nelson's routine- 35 pounds x 100 reps rest/pause- PR

Triceps- Superset CGBP with DB Skulls. Left one burned like hell, barely even felt my right lol
95 lbs x 10...... 15 lbs x 10
95 lbs x 10....... 15 lbs x 10
95 lbs x 8........ 15 lbs x 6


Comments: Squats weren't even that hard. When i got to the rack though and saw it blocked off, these 2 kids i always talk to asked wtf i was going to do without squatting since whenever i am there i basically just use the rack for squats- some guys (one former PIT ftball player) were talking about my squat and that it was pretty damn good for my size/weight and the football player's friend asked him how i squat so much (not even that much lol). Nice ego boost . OHP was real solid, rows i barely cheated with my right arm which was great, 75 reps for calves was too easy so i did 100, and for tri's i think i am going to stick to more DB work.

Deads next workout baby

[SCmmaFAN]

You are a hard worker and got some darn good lifting numbers for your size. Are you bulking/trying to gain weight?

[JRider23]

Thanks man! I know it's not optimal, but my diet hasn't been great lately. I get more protein in on workout days, but i don't really keep my diet in check enough on off days, which i think is my main problem.

At the moment, I lift because i like lifting. I play sports frequently (only soccer on a team, but lots of pickup games), and next year am contemplating trying out for soccer/basketball at my D3 college. Thing is i don't want to bulk up to the point where i am going to have to cut for the season. I don't want to get too big because of this and rely a lot on my speed. I am enjoying the size/strength gains although they aren't as fast as i could make them, but i am okay with that. Having said that, i should definitely monitor my diet more on off days because i want to get the most out of my workouts.

[JRider23]

Solid **** today

Deadlift
135x5
185x3
225x2 (switch to over/under)
245x2
265x5- tied PR
275x3- PR
255x6- PR 3rd set

Front Squat
45x5
95x3
115x3
135x3
150x5- PR
155x4- PR
160x3- PR

Bench Press (spotter bad on 2nd and 3rd set with 155. not needed)
40x8
95x3
115x3
135x3
155x3- PR 3x3
155x3 (small spot on 3rd)
155x3 (small spot on 3rd)
135x7 (failed 8th pretty big spot)

Cable Pullthroughs
50x8- PR 3x8
50x8
50x8

Chest Supported Rows
45x8- PR 3x8
45x8
45x8
Biceps
Incline DB Curls
20 lb DBs x 8- PR
20 lb DBs x 7
20 lb DBs x 7

Hammer Curls
20 lb DBs x 8
20 lb DBs x 8


Comments: Killed deads easily. Callous was a bitch with double overhand on 185 lol, but not hard besides that. Form wasn't great on front squats- didn't go completely ATG and i wasn't comfortable holding the bar. I am thinking of switching from a clean grip to a crossover grip. Bench was somewhat hard. I am going to move up to 160 next workout and if i hit that i am going to keep going, but if i'm not even close i am going to deload. After pullthroughs, some weakass kid on the swim team started making fun of me lol- so after i got a drink i went up to him, tapped him on the shoulder and said "Dude, it really helps on the thrust. You should ask your mom how much better my performance has been lately". Dude was ****ing speechless lmao. Chest Supported rows were alright, and curls were fine as well.

[Coke]

Good deal on the PRs...you are a bit of a beast dude, lol.

[JRider23]

thanks dude haha. i don't see how i am a beast though

[SCmmaFAN]

Thanks man! I know it's not optimal, but my diet hasn't been great lately. I get more protein in on workout days, but i don't really keep my diet in check enough on off days, which i think is my main problem.

At the moment, I lift because i like lifting. I play sports frequently (only soccer on a team, but lots of pickup games), and next year am contemplating trying out for soccer/basketball at my D3 college. Thing is i don't want to bulk up to the point where i am going to have to cut for the season. I don't want to get too big because of this and rely a lot on my speed. I am enjoying the size/strength gains although they aren't as fast as i could make them, but i am okay with that. Having said that, i should definitely monitor my diet more on off days because i want to get the most out of my workouts.

Yea, I figured you weren't probably interested in bulking being a soccer player.

[JRider23]

Today's workout

Power Clean-
45x3
65x3
95x3
115x2
135x3- PR 5x3
135x3
135x3
135x3
135x3

Back Squat
45x5
95x3
135x3
155x2
185x2
200x5- PR 2x5
200x5
155x12- PRx12- got so low on 4 of the reps that i could have set the bar down on the rack
115x20- PRx20

Weighted Pullups- (first time with weight belt)
BW + 15 lbs x 5- PR 2x5
BW + 15 lbs x 5
BW + 15 lbs x 4

Incline DB
35x5
55s x 6- PR (was supposed to do 50 lbs)
50s x 8
50s x 7
50s x 6 (failed on 7th)

Grip Work
Static Holds- not precise, but about this time.
155 lbs x 30 seconds
155 lbs x 25 seconds


Comments: Cleans were decent, but this is the one lift i am afraid to move the weight up on. I am somewhat confident on my form, but the key word is somewhat. I am even contemplating taking these out of my routine for now since i am not training for sports. Squats were great; I think i have almost mastered breathing on the 20 reppers and they felt really dam good. Same with the 155x12. Pullups were hard today on the 2nd and 3rd sets. I am going to try to move up to 20 lbs next workout though and see how that goes. I was an idiot in incline DB today, so i'll do 50 lbs again next workout. Static holds were sub par.

[Coke]

i don't see how i am a beast though

The way you handled the swim team guy, lol...great workout.

[JRider23]

haha- the guys always there with the swim team and his girlfriend who's on it and he's so arrogant so i feel like i wasn't out of line

Not bad today!!!!

Squat (quads hella sore from sunday when i did them)
45x5
95x3
135x3
155x2
185x1
205x1
215x1
225x2- PR 3x2 and weight used
225x2
225x2

Overhead Press
45x5
70x5
80x5
90x5
105x5- PR
85x7

DB Row
45s x 5
60s x 5- PR and PR 3x5
60s x 5
60s x 5

Seated Calves- Nelson's routine with 45 lbs to 75 reps rest/pause- PR

Triceps
Closed Grip Bench Press
45x10
105x10- PR? and PR 3x10
105x10
105x10

Dips (as upright as possible)
10- possible PR- (been a long time)
6


Comments: My quads were sore from squatting heavy Sunday. I didn't think this would ever be an issue since it hasn't until this point, but i am going to lift so i squat Thurs and Sun and deadlift on Tues so i have more rest to squat. Having said that, 225 didn't feel too heavy until the last rep on 225, but my form was still good and i hit ATG with no real problem. Overhead @ 105x5 was very hard, but i got it through nicely. Rows i might have been able to do 3x7, but not without cheating a lot; i am just happy my right arm can do this now! Calves were pretty good, and so were triceps. It was nice doing dips again- hurt my shoulders a bit but not too much.

[Coke]

You will be better off soon enough here to squat once per week just as you are doing with your deads. Making nice strides for now though, just may want to revise things when PRs slow down.

[JRider23]

You will be better off soon enough here to squat once per week just as you are doing with your deads. Making nice strides for now though, just may want to revise things when PRs slow down.

that's a good point that i was actually also thinking about during squats yesterday. Once i stop progressing (might be pretty soon actually but i hope i have another few weeks or a month would be great!) i will probably back squat 1 time a week and possibly front squat once.