Bako Lifter's Journal

[Bako Lifter]

Monday, April 30

DE Squat / Speed DL

Workout:

Box Squat (parallel)
135 x 3
145 x 3
155 x 3
165 x 3
185 x 3
205 x 3
225 x 3
245 x 3

Speed Pulls (very fast)
135 x 3
185 x 2
185 x 2
185 x 1
185 x 1
185 x 1
185 x 1

SLDL (or maybe RDL?)
225 x 6
225 x 8 PR
225 x 8

Leg Curls
80 x 8
95 x 8
80 x 8

Thoughts:
Solid workout, I'm slowly building up my power lifting crew. One is completely with me but doesn't give 100%, another does everything I do but still needs to learn a lot, and the 3rd isn't buying into leg work . Not really anything else worth mentioning.

[Bako Lifter]

Tuesday, May 1

ME Bench + Accessory

Workout:
______________________________________

*P.E. CLASS*
Hang Clean
205 x 1 PR
______________________________________

Bench Press
135 x 8
155 x 3
185 x 2
205 x 2
225 x 1
245 x 1
255 x 1 (single lift state record in my division (148 lb, 16 yo. LINK)
245 x 1

Skull Crushers
75 x 8
85 x 7
75 x 8

Incline Dumbbell Press
50 x 8
60 x 8
70 x 8
80 x 7

Ghetto T-Bar Rows
115 x 8
140 x 8
150 x 8

Thoughts:
My weight was 147 today . I need to get back to stuffing my face. I didn't feel very strong on bench but I didn't care, I was mostly working on my back arch and foot placement. I gotta start hitting the triceps harder too. We are maxing this week in P.E., today was Power Cleans, tomorrow is Bench, and Thursday is Squat. I got 205 for my power clean max. Actually it was a hang clean but same difference.

[Freakish]

80*7 on incline DB press, BEAST. nice reppage.

[Kiaran]

Damn, son, eat some food! That is so ****ing bad-ass with the state record and all! Looks like the next age division is a bit tougher

[Big o Boy]

nice workouts in here bro. I'll keep tuned in. State record is nice. Keep hitting it hard and drive the record higher so no one can touch it.

[redFury]

Damn, son, eat some food! That is so ****ing bad-ass with the state record and all! Looks like the next age division is a bit tougher

Honestly though... those are records with Gear!!! And Bako beat the record RAW... just gotta do it in a meet though

[Bako Lifter]

Freakish - Haha, thanks man
Kiaran - I know , lol, gotta get some more Cytogainer!
BoB - Welcome to my journal
Fury - No kidding, I never even thought of that
______________________________________________________



Wednesday, May 2

Extra Workout - 20 minutes

Workout:
______________________________________________________

*P.E. CLASS*
Bench Press
265 x 1 (no record, weight was 149)
______________________________________________________

Skull Crushers
75 x 8
75 x 8
85 x 6

Face Pulls
3 sets of 8

Abs (weighted)
4 sets of 10

Thoughts:
I'm happy with my P.E. maxes so far, tomorrow is squat. In the weight room there is a giant board that lists the top 10 people in the school in each lift (squat, bench, clean). I don't think I've mentioned this in my journal, but ever since I was in 8th grade, I've dreamed of being on that board. I think I might finally get it, #10 is 275, but if the coach takes out all of the seniors when he updates it, I'm pretty sure I'm gonna be up there.

[LiftingKid]

I don't understand why deadlift isn't included on that list

Did you like the skull crushers?

[SupRsmall]

too impressive...

[LevesqueIsKing]

Very impressive dude. Im your same age and doing half the weight you are on most your stuff . Good luck on squats.

Oh, and yeah, I might be starting a journal sometime. If I get the time for it...

[Bako Lifter]

LK - Skull crushers are more awkward than other triceps exercises, but I can really feel them afterwards and they allow more intensity imo. And I'm not really complaining about the deadlifts since my cleans are a little more impressive at the moment.

SupR - Haha, thanks a lot. Good luck w/ that creatine too.

Lev - Thanks, I'll be tuned into ur journal if you decide to make one.

[Bruteman]

Real nice press there. What, you couldn't go and poop before you weighed in? lol

[redFury]

Grats on the 265 Bako!! It's crazy... you seem to max out every few days!! Wish my body could handle that...

[Bako Lifter]

Brute - Lol, doesn't matter, it wasn't official anyways.
Fury - Ya, it's startin to wear on me. I'm gonna take it real easy until Monday.

________________________________________

Wednesday, April 3

Speed Squats

Workout:
________________________________________

*P.E. CLASS*
Squat
270 x 1
________________________________________

Squats
(super wide stance)
135 x 6
155 x 3
165 x 3
(wide stance)
185 x 12
135 x 3
(add box = parallel)
135 x 3
225 x 3
225 x 2
185 x 1
225 x 2
135 x 3

Hyper Extensions
3 sets of 10

Decline Sit-Ups
4 sets of 10

Thoughts:
YES! My squat is finally stronger than my bench! I'm really happy with max week. I reached all of my goals and then some. After school I was mainly just doing whatever my friend was doing, that's the reason for the sloppy sets.

[Bako Lifter]

MAX WEEK

This week was max week in my morning P.E. class. The lifts were power clean, bench press, and squat. I'm really happy with all of my lifts which gave me a total of 740

Power Clean - 205 lbs
Bench Press - 265 lbs
Squat - 270 lbs

I was shooting for 265 bench, 200 clean, and 260 squat. That's it for maxing, I'm not going any less then a 3RM until mid August.

[Natetaco]

good luck dude, man your bench is strong for your weight.

[Bako Lifter]

Friday, April 4

Bench + Accesory

Workout:

Bench Press
135 x 6
185 x 3
225 x 1

Skull Crushers
75 x 8
75 x 8
75 x 8

Steep Incline DB Press
45 x 16

Thoughts:
That's it with upper body till Tuesday. Thanks Nateco. I'm gonna buy some monster mini bands next week too, and get some more protein/cytogainer so I can start putting on more weight.

[Big o Boy]

nice lifting in here Bako. That's a nice powerclean, also. Good to hear you're happy with your max week.

Going with the Monster Mini's already? Don't want to start out with the regular mini's? Those MM's are going to be hard to press.

[Coke]

The cytogainer is probably the best weightgainer around imo...doing very well in here man.

[LiftingKid]

Make the rest of your boards. I gurantee it will be cheaper and more fun (it was for me, at least). Cut some 2x6's in 24" pieces and screw them together to the desired number of boards and your good to go.

[Can'tstopnow]

Strong pressing Bako, skulls are new to me but they do the job. Nice wt and reps on the skulls.

[Bako Lifter]

BoB - Thanks, my max week went great! I took your advice and got the mini-bands. I also ordered a 3-board and some Cytogainer. My progress should get another boost with these.
Coke - Hey man! No journal around here is complete without a post from you Nice to see ya in here.
LK - I guess I should... I'm just sooo lazy.
Can'tstop - Thanks, I'm really trying to get the tris up to par. They really saved me last week in P.E. I got stuck below the half way point
(265 bench press), but I managed to just muscle it up with my arms.

[Bako Lifter]

Monday, May 7

Weight - 151 / Deadlift MAX

Workout:

Sumo Deadlift
135 x 3
185 x 2
225 x 1
295 x 1
335 x 1 PR
345 x miss (tried using straps, messed me all up)
345 x miss (too tired)

Box Squats
135 x 3
135 x 3
185 x 3
185 x 3
225 x 3
225 x 3
245 x 2
*lower box by ~4 in*
225 x 1
135 x 8

1 hour of Basketball

Thoughts:
Ok workout, I was super pumped for the deadlifts and I'm really happy about 335. I'm just mad about those straps messing me up, I think I could have gotten 345, but it just leaves room for improvement next time. I really hate basketball, especially in 90 degree weather. tuttut

[Jaybird88]

Nice work! Keep it up!

[Chris Rodgers]

Make the rest of your boards. I gurantee it will be cheaper and more fun (it was for me, at least). Cut some 2x6's in 24" pieces and screw them together to the desired number of boards and your good to go.

Yes, go to Home Depot, get your damn saw and screw gun out and go.


Nice job on da sumos!!