Bako Lifter's Journal

[LiftingKid]

I finally found your journal!

I agree with Kiaran. Heavy deadlifts are the way to go if you want a better grip. You can also try static holds, set the power rack pins in such a way that when you lift the bar it will be like a rack pull with 2" ROM. From there, just hang on to the bar for time. You can use different grips (mixed, double overhand, etc.)

[Bako Lifter]

Thanks for all the tips guys.

My new DL max and maybe a new bench max will be comin' tomorrow. I've gotten lots of rest this weekend and have been eating like an animal.

[Bako Lifter]

April 9, 2007

Weigh In - 150

Bench Press
135 x 4
185 x 4
205 x 4
225 x 4
245 x 1

Deadlift
135 x 1
185 x 2
225 x 1
275 x 1
295 x 1 PR
305 x 1 PR

Bench Press
135 x 5
225 x 5

Incline Press
135 x 6
155 x 6

Incline Dumbbell Press
60 x 8
70 x 8
80 x 5

Shoulder Push Press
135 x 3
155 x 3
165 x 2


Notes:
Morning P.E. class, coach made me bench press which caused my chest to be "shot" for the rest of the day. Went to the gym to max on DL. I pulled 305, and man, I wish I video taped it. It was awesome, I couldn't have pulled an ounce more. I got on the scale and it said 150 (big slider on 100and little slider on 50). So I moved the little slider to 0 and the big one to 150, and I wasn't heavy enough so I don't know how much I weigh. My dumb friend messed up my routine, we walked into the gym and the first thing he says is "hey, I bet you a $ you can't hit that five times (225 on bench press)." I did it and my chest was DONE... and I was $1 richer

[LiftingKid]

Nice job with that deadlift PR!

What are you doing in terms of assistance exercises for the lower body?

[Bako Lifter]

Thanks LiftinKid. Lower as in my legs or as in my lower back?

I do SLDLs, hyper extensions, lunges, and good mornings. I just started doing lower back work about 3 weeks ago though.

[LiftingKid]

low back and legs.

Alright. Just curious.

[Kiaran]

Nice, dude. Way to go with that deadlift. IMO, nothing feels better than a deadlift PR...just standing there at the top, knowing you just crushed that ****. Can you tell I like DL? lol, anyhow, nice work.

[Bako Lifter]

April 10, 2007

Weigh In - 150

Squats
185 x 4
205 x 4
205 x 4
185 x 6
185 x 6
205 x 6
185 x 6

Power Cleans
135 x 4
155 x 4
175 x 4 PR
185 x 3 PR

Rack Pulls
135 x 5
225 x 3
275 x 1
295 x 1
315 x 1


Notes:
Lots of squats. I used a wide stance for the first 4 sets, narrow for the last 4. The last time I power cleaned was about a month ago and I was only doing them because my P.E. coach was having the class max out. I maxed at 175, so I was amazed with myself when I did 185 x 3. Oh ya, whats with rack pulls? They weren't much easier than regular dead lifts.

[Bruteman]

Moving some good numbers around in here.

[Bako Lifter]

April 11, 2007

Weigh In - 150.5

Push Press
135 x 5
155 x 5
165 x 5 PR

Incline Press
135 x 4
155 x 4
165 x 4 PR

Pull Ups
BW x 8
BW x 8
BW x 8

Seated Cable Rows
95 x 8
110 x 8
125 x 8

Ghetto T-Bar Rows
70 x 8
80 x 8
95 x 8
95 x 8
105 x 8

BB Shrugs
135 x 8
135 x 8
135 x 8

Hyper Extensions
+25 x 12
+25 x 12
+25 x 12
+25 x 12


Notes:
Back days are so boring. I tried T-Bar rows for the first time, they were fun. Tomorrow's a bench day... can't wait.

[Jaybird88]

Pressin is lookin good for ya, bro. Keep it up!

[LiftingKid]

The rack pulls do change your groove when you pull (hip position, etc.) so that could be why they felt harder.

Good shoulder strength BTW.

[McVein]

Nice pressong mate.

[Bako Lifter]

LittleLee - Lifting Kid - McVein

Thanks, I'm trying to catch up w/ my morning workout partners (varsity Free Safety and Middle Linebacker) in the push press. There shoulders are crazy strong. They rep 185x5 and 225x5 respectively, so I have a ways to go.

[Kiaran]

Some day you'll really like doing back day I can't believe you busted out the Cleans...that **** makes me want to throw up. I hate them with a passion...partly because they kill my shoulders, elbows and wrists. Nice number all round, bro. It ain't easy keeping up with the big guys, trust me, I know.

[Bako Lifter]

April 12, 2007

Weight - NA

Close Grip Bench
45 x 20
105 x 20
105 x 20
105 x 20

Dumbbell Curls
40 x 8
35 x 8
30 x 8
25 x 9
20 x 10

Bench Press
135 x 6
185 x 6
205 x 6
225 x 6 PR
250 x 1 PR

Incline Dumbbell Press
25 x 8
55 x 8
65 x 8
80 x 4
65 x 8

Dumbbell Flyes
25 x 8
30 x 8
35 x 8
40 x 8 PR

Triceps Push Downs
x10
x10
x10


Notes:
Oh ya! I got 250 on bench! Even after 225 x 6. I can't believe I haven't plateaued yet, I just keep goin up. The incline DBs were hard, maybe because I went all out on bench right before, and the fly PR I don't really care about because it's just an assistance lift. Overall good chest workout today.

[Buddy.]

Congrats on the bench man! makes me feel pinner lol

[Bako Lifter]

Thanks Buddy.

I'm sick of eating tons of crap food.
Dirty bulking from here on out. :evillaugh
To McDonalds!

[Freakish]

mcdonalds, clean bulk! haha.

[Bako Lifter]

Freakish - McDonalds is the other white meat.

Friday, April 13

Weight - NA

Workout:

Bench Press
45 x 20
135 x 8
185 x 5
225 x 3
255 x 1 PR
265 x 1 PR!!!????!!!

*after school

Squats
135 x 8
185 x 6
185 x 6
185 x 6
205 x 6
135 x 8

SLDL
135 x 8
135 x 8
185 x 6

Dead Lift
255 x 2
305 x 0

Thoughts:
265 on bench!! Where the F*** did that come from?!!! After school I was obviously dehydrated. My squats were horrible, and I was just completely exhausted by the 3rd set of SLDLs. I tried DLing 305 just cuz I felt like trying it. It came up fairly easy, but I was so tired, I didn't want to go through the trouble of fighting it all the way up.

[Bako Lifter]

Once I achieve my goal of a 275 lb bench, I'm gonna switch to maintenance mode and give the Smolov Squat Cycle a try so I can catch my legs up with my upper body. Has anyone ever done this?

[SupRsmall]

for the dumbell press you were doing 2 days ago, you were doing 80 on one arm?

[Fuzzy]

Impressive benching, damn!!!

Dude, go for double bodyweight!

I can only imagine your benching will ebanfit ugely from that squat program, Imma check it out now.

Good stuff, keep it up.

[Kiaran]

**** you dude, seriously. how the hell am I supposed to keep up with that ****? 265 on bench, I mean...**** Get them legs caught up, damnit!

Just harrassing you. Really awesome bench work lately, bro. I am Teh Jealous.

[LiftingKid]

I wish I could have as much ability as you do in bench.

Smolov is an evil program. I have tried it twice, the first time getting past the base mesocycle and getting hurt in the dynamic phase (probably overtraining). The second time was just a pathetic attempt. If you are going to do it, limit volume on both bench and deads.