Bako Lifter's Journal

[Bako Lifter]

SuprSmall - Yup, each arm

Fuzz - Thanks dude, double body weight would be awesome.

Kiaran - Lol, I know, this bench thing is starting to get freaky, I didn't think it was possible to make these gains without roids. I'm going all out legs once I get 275, lol. You can catch up then.

LiftingKid - Lol, is it really that hardcore? I'll make sure I'm careful.

[Bako Lifter]

Monday, April 16

Weight - NA

Workout:

Squats
135 x 8
135 x 6
185 x 4
225 x 4

Power Cleans
135 x 8
135 x 6
185 x 4
205 x 0
185 x 2

*after school

Bench Press
135 x 6
185 x 6
205 x 6
225 x 6
235 x 3

Incline Dumbbell
45 x 8
60 x 8
70 x 8
80 x 4

Shoulder Push Press
135 x 3
185 x 1 PR
(didn't feel like doing these)

Weighted Dips (weight in my lap)
BW + 25 x 10
BW + 45 x 10
BW + 70 x 10
BW + 105 x 10

Thoughts:
Alright workout.

[Bruteman]

Good cleans and a nice push press there man.

[Freakish]

i NEVER feel like doing shoulder presses, much prefer milies. nice workout though.

you should try you weighted dips with a belt & chain, gives you a direct addition to normal Bw & keeps same dip motion.

[Fuzzy]

I checked out that Smolov, that looks downright nasty... cant wait to do it.

How much experience do you have? Your damn strong... I have over 60 pounds on you and your bench craps all over mine.

[Bako Lifter]

Brute - Thanks man

Freak - I'm gonna try to put together some kind of belt to hook plates onto. It's gonna be ghetto though, lol.

Fuzz - About 3 years off and on of experience. I can't wait to start the squat cycle either.

[Bako Lifter]

Tuesday, April 17

Legs

Workout:

Squats
135 x 5
155 x 5
165 x 20
135 x 5

Leg Press
3 pps x 8
4 pps x 8
5 pps x 8
5 pps x 8

Leg Curls
20 x 10
80 x 8
80 x 8

Thoughts:
HOLY CRAP!!! Legs were dead after this, I actually fell to the ground about 3 times, lol. 20 rep squats are a BIATCH!

[SupRsmall]

Get your weight meausured tomorrow, u haven't dont it for a while!

[Bako Lifter]

Lol, I don't trust the scale anymore. It's one of these -


The top little slider goes from 1-50. The bottom one goes 50, 100, 150, etc.
Well if the top slider is on 50, and the bottom is at 100, then it says I way 150 and a little more but there are no numbers left to see.

If the bottom one is at 150, and the top one at 0, I don't weigh enough to make the thing go up.

I'll just say I'm about 1 lb heavier than my last weigh in, but I'm not sure on the actual weight.

[Bako Lifter]

Wednesday, April 18

Back

Workout:

Deadlift
135 x 4
185 x 3
225 x 2
275 x 2
305 x 1
315 x 1 PR
335 x miss
325 x miss

Barbell Rows
95 x 8
105 x 8
115 x 8
135 x 8

Ghetto T-Bars
90 x 8
125 x 8
135 x 8
140 x 8

Shrugs
135 x 8
135 x 8
185 x 8

Pull Ups
BW x 8
BW x 10
BW x 8

Thoughts:
Finally pulled 3 plates, it wasn't extremely hard so I jumped up 20 lbs and it didn't even budge. I took off 10 lbs, but I only got it like half an inch off the floor. Oh well, that gives me room for improvement next week. No morning workout because I ditched P.E., lol, I got to school a little late and they were already in the weigh room lifting, so I just went back to my car till 2nd period.

[Fuzzy]

3 plates....

4 and 5 are much more fun

Good work.

[SupRsmall]

What are ghetto T-Bars?

[Kiaran]

Ah ha. I see that the back and legs have not caught up with the mighty-chest yet Nice work with the 3pps, bro. That is an awesome number to achieve. Felt good, didn't it? Oh, and stop ditching P.E...it's like the easiest class, damn!

[redFury]

Crazy progress man... you'll hit those goals so quick its not funny. Your Squat especially should make good progress in the coming weeks.

[Freakish]

i remember when i hit 315 for the first time on my DL felt crazy good...NICE WORK bako!

nice gains brother

[Bako Lifter]

Fuzzy - Lol, I'm sure they are Fuzz, just gimme a couple more months and I'll be reppin' 405.
Kiaran / Freakish - Thanks guys.
RedFury - Thanks, I hope so.

[Bako Lifter]

Thursday, April 19

Chest

Workout:

Bench Press
135 x 8
135 x 8
190 x 6
210 x 6
230 x 5

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

Dumbbell Flyes
20 x 8
25 x 8
35 x 8
40 x 8

Dips
BW+25 x 12
BW x 20
BW+25 x 10
BW+45 x 6
BW+45 x 4

Thoughts:
Alright day, didn't feel very strong cuz I hadn't eaten anything all day. I attempted to use my belt to hook plates onto but it didn't work. Then I tried to tie 25s to each end of a jump rope and put it around my shoulders but that didn't work either. So I ended up just putting my legs in like an L shape, and held a 45 on the back of my calves. It didn't work very well either... oh well. Oh ya, and on a side note - I wrecked my freakin' car today . Not a bad wreck, this giant truck that was raised up like a million feet side swiped me. It left a bunch of tire crap on the side of my car, and a little scratch from the rim. Damn.

[Cirino83]

Nice pressin....that is big weight for your age/weight. Sorry about your car..that sucks.

oh yea FORCE YASELF TO EAT!

[Bako Lifter]

Friday, April 20..... 4-20

Legs, Back

Workout:

Power Cleans
135 x 5
135 x 5
155 x 5
185 x 5 PR

after school*

Squats
45 x 12
135 x 6
155 x 6
175 x 20 PR
135 x 6

Leg Press
1 pps x 8
3 pps x 8
4 pps x 8
5 pps x 8

Leg Curls
35 x 12
65 x 10
80 x 10
95 x 8

Thoughts:
Oh... my... god...
20 rep squats are NO joke.

[redFury]

Great power cleans man! I can't keep up with you working out so much... its like every day or something haha.

[LiftingKid]

I remember doing 20 rep squats. You start to see stars right around rep 15, simply brutal.

[Freakish]

im big into volume overloads like the 20*175. ***** burnnnns. cleaning 185 at your(our) weight is beast.

[Can'tstopnow]

20 reppers are ass kickers, strong work all around. Stout numbers for your wt for sure.

[Bako Lifter]

Cirino - Thanks, and it's not that I didn't want to eat, lol, I was starving, it's just that I didn't have anything to eat.
RedFury - Thanks man, I'm trying to get my cleans to about 225.
LK - I was feelin' it at around the 6th rep, lol
Freakish - I know, I hate them but I have to have them
Can'tstop - Yes they are, thanks

[Bako Lifter]

Monday, April 23

Legs

Workout:

Box Squats (parallel)
135 x 5
185 x 3
205 x 2
225 x 2
245 x 2 PR
265 x 1 PR(missed 2nd)

Box Squats (ATF)
135 x 3
185 x 3

SLDLs
135 x 8
185 x 8
185 x 8
195 x 6

Leg Curls
80 x 10
95 x 10
95 x 8

Thoughts:
I finally found another power lifter that goes to my gym! I didn't talk to him though, I'm not even sure if he's really a powerlifter. He was squatting 400+ and then he was doing SLDLs, then he was doing leg curls, lol, what a coincidence.

On a side note: I told my training partner he should join WBB, so he should be starting a journal soon, he's just starting out.