My Fight for Power

[Blaine-O]

Hey everyone, I'm getting back into lifting after a very long time off. I'm looking forward to losing some fat, gaining some muscle, and getting as powerful as possible. I feel like I could lose 20 lbs of fat and be pretty lean. I'd like to gain about that much muscle mass, so I'd like to stay around 210 lbs just get much leaner and stronger.

Age: 26
Height: 6'
Weight: 211

I worked up to a 1 rep max tonight for bench press.

135 x 10
185 x 4
225 x 1
235 x 1
245 x 1
255 x 1
265 x fail

In the long run I have 3 main goals I would like to hit. A 315 lb bench, a 405 lb squat, and a 500 lb deadlift. For now, I'll set my bench press goal as 280 by september 4th, giving me 60 days to gain 25 lbs on my max. I'll set my squat and deadlift goals tomorrow after I set my PRs for each lift. Thanks for stoppin in, and hopefully this journal gets much more impressive as time passes.

[Coke]

Good luck reaching for all your goals man.

[Blaine-O]

Good luck reaching for all your goals man.

I appreciate the support, I'll need it.

[Blaine-O]

I went to the weight room today, and I wanted to set a PR for deadlift and squat, but ended up only getting a PR for deads. I am so out of shape right now its bad. I'm feeling weak, and have no cardio. I'm excited to see what kind of progress I can make.

I did about 5 mins on the eliptical and then went for my PR.

Deads

135 x 5
225 x 4
275 x 2
315 x 1
350 x 1
360 x 1 - PR
I could have probly done about 10 more pounds, but my form was less than ideal and the last thing I need is an injury on my second day back.

I did a bunch of ab work, a few over head presses and some lat pulldowns. Nothing heavy, just trying to feel out the weight to see where I stand. I look forward to really getting after it after the next couple workouts.

[Blaine-O]

With my Bench and Deads out of the way it was time to hit a PR for squats.

bar x 10
135 x 6
185 x 3
225 x 1
245 x 1
255 x 1
265 x 1
275 x 1 - PR
205 x 6

After the 3 reps at 185 my legs were already getting tired, and by the time I tried 275 they were screaming. I'm going to be so sore for the next couple days.

Current PRs
Bench - 255
Deadlift - 360
Squat - 275

Goal for September 4th
Bench - 280
Deadlift - 400
Squat - 300

[2kool]

considering you had a "very long time off" your current lifts are really good. stay consistent and youll get what you want.

[Blaine-O]

considering you had a "very long time off" your current lifts are really good. stay consistent and youll get what you want.

It's been about 19 months since I have done anything resembling a good workout. And I appreciate the encouragment.

[Blaine-O]

Bench

bar x 10
135 x 10
185 x 5
225 x 3
225 x 3
185 x 5
135 x 10

I also did some ab work, curls, lat pulldowns, shrugs, and oh press. I'll start keeping track of reps and weight my next time in the gym.

[Blaine-O]

Deadlift

120 x 5
190 x 5
240 x 5
320 x 5
300 x 5


DB Bench

75 x 6
85 x 6
95 x 4

[Coke]

Nice job bro, off to a consistent start.

[Blaine-O]

Those deads absolutley killed my back, and I missed a couple days, but I'm feelin better now and it was time to get back in there.

Squat

bar x 10
125 x 5
175 x 5
215 x 5
215 x 5
215 x 5
235 x 3


Bench

bar x 10
135 x 10
185 x 5
225 x 4
225 x 4
225 x 5

[SCmmaFAN]

That was a killer deadlift workout!

Did you tweak your back or was it DOMS?

Keep up the good work!

[Blaine-O]

That was a killer deadlift workout!

Did you tweak your back or was it DOMS?

Keep up the good work!

Thanks. It felt like doms, but there was no delay. It was just pretty sore from the time I finished the last rep.

[Blaine-O]

After how sore the deads made me last weekend, I was pretty carefuly not to over do it today,

Deads

135 x 10
225 x 5
225 x 5
315 x 5

I also did a couple sets of OH press and BB curls with 95. Then did some shrugs, lat pull downs and some leg raises. I'm starting to feel a little more comfortable with some weight in my hands and I'm gunna really start pushing myself this week. Also, I bought a 12 lb sledge hammer, and I'm going to get a tire and start doing some work with that.

[Coke]

Fine session with the deads and all man.

[Blaine-O]

Squat
bar x 10
135 x 5
135 x 5
225 x 5
225 x 5
225 x 5

OH Press
120 x 4
120 x 5

Lat Pulldown

160 x 6
170 x 6
170 x 6

+ Ab work, arm work, shrugs, and speed bench.

Looking to have a good heavy bench session on friday, and a good dead session on saturday. I've been working a lot and spending some time at the lake so I'm not getting in the gym as much as I'd like, but I can feel myself starting to get stronger.

[Coke]

I can feel myself starting to get stronger.

That's really all one can ask for, can't go wrong so long as you find a way to stay on track.

[Blaine-O]

Thanks coke, that will be key for me for sure.

[Blaine-O]

Bench

132 x 10
182 x 6
222 x 5
222 x 6
222 x 7


Wow it was feeling good today even though I have been fighting a cold. I was using a different barbell than usual and after the last set, I decided to weigh the bar (it was just feeling tooo light). It was only 42 pounds. That kinda sucks, but i think the 3 lbs would not have made a huge difference.

[Blaine-O]

Deads

135 x 10
225 x 5
275 x 5
330 x 5

Pretty sore today from softball over the weekend, but the one heavy set felt good.

[Blaine-O]

Squat

bar x 10
135 x 10
185 x 5
235 x 5
235 x 5
235 x 6

It didn't feel that heavy, but my weight was starting to drift forward as I reached paralell. On the last set I was basically just trying to sit back on my heels and it seemed to help.

[SCmmaFAN]

Yep, you gotta wiggle those toes.

[Coke]

Way to be focusing on the big three movements individually and seperately dude.

[Blaine-O]

SCmmaFAN, thanks for droppin in again, and I will have to remember to think about wiggling my toes next time around. I think if I can just remember to sit back the rest will take care of itself.

Coke, thanks again. I plan on adding more lifts in as time passes, but for now I am content with mostly focusing on the big three.

[Blaine-O]

Bench

bar x 10
132 x 10
182 x 5
232 x 5
232 x 5
232 x 5

I used the same bar as last week, which for some reason is only 42 lbs. Thats why the numbers are weird.