Bako Lifter's Journal

[Coke]

Good PR on the deads bro, nice box squats too.

[redFury]

Make those boards... I can't wait to start doing board pressing again.

Solid snatches too... how wide of a grip do you use??

[LiftingKid]

I knew I could get you to make the boards

Good work on the past two sessions (especially the sumo PR).

[danman]

I love snatches. I should try the exercise sometime to!

Nice sessions/journal

[Bako Lifter]

JayBird - Thanks.
Chris Rogers - Ya, I'm gonna make the rest this weekend.
Coke - Thanks man
Fury - I put my hands on the inside of the rings, my form isn't very good, my coach just makes us do them every once in a while.
LK - Lol, thanks man.
Dan - Thanks, snatches are alright.

[Bako Lifter]

Tuesday, May 8

Wieght - 152

Workout:

Bench Press
135 x 6
135 x 6
185 x 5
225 x 8 PR
245 x 3

Skull Crushers
75 x 8
85 x 8
95 x 5

Incline DB Press
50 x 8
60 x 8
85 x 3

Ghetto T-Bars
135 x 8
145 x 2 (racked myself )
160 x 8

Thoughts:
Got a nice PR on bench today, I'm gonna start trying 235 instead of 225 from now on. I was doing T-Bars and I freakin' racked myself in the nuts! It hurt so bad, I gotta be more careful next time, lol. Coach updated the TOP 10 board in the weight room after school so I'll see if I'm up there tomorrow. *crosses fingers*

[SupRsmall]

Nice to see the weight gains again!

[Chris Rodgers]

Sick benching man! That's a lot of weight to be repping out with at your weight. Got me smoked.

[SupRsmall]

Sick benching man! That's a lot of weight to be repping out with at your weight. Got me smoked.

yo, somethings wrong with your totals on your sig??
165 total should be 1510?

[Coke]

Solid numbers on the bench and all movements in general.

[redFury]

yo, somethings wrong with your totals on your sig??
165 total should be 1510?

Umm.... nothings wrong with his total. When he hit his best total he didn't have PRs in all his lifts.


Bako, very nice 225 benching man! You ought to be good for a 275 very soon!

[Freakish]

225*8 - very impressive for your size

[Bako Lifter]

CR - Thanks, but I'm sure you could pound out atleast 20 of those... right? Haha.
Coke - Thanks
RedFury - Yeah man, I hope so. I think I'm good for 270 right now, but I'm not sure.
Freakish - Thanks bro.
SupRsmall - Thanks, gotta do what I gotta do, there's no way I'm gonna let you catch me, lol. Gotta keep eatin

[vrizzle]

Damn Bako, I remember like 2 months or so ago our bench was 5lbs apart and you weighed a couple pounds more than me, now you're weighing 10lbs more than me repping my max for 8... You've got me smoked. Keep doing whatever you're doing, cause it's working.

[Bako Lifter]

Thanks Vrizz, but you still got like 70 lbs on me in the jerk, lol.

Wednesday, May 9

Quick Session - 20 minutes

Workout:

Skull Crushers
75 x 8
85 x 8

Decline Sit-Ups
+25 x 10
+35 x 10
+50 x 10
+50 x 10

Thoughts:
Walked into the school weight room this morning and I was finally on the TOP 10 BOARD!!! I'm number 7 on the bench press, with two linebackers ahead of me by 10 lbs, and a D-Lineman by 15 lbs. Number one is our Nose Tackle at 315 so I have some catchin' up to do. Next up is getting on there for squats and power cleans, and as you all as my witness, I will be in the top 3 for everything by the end of next school year

[Coke]

Like them decline sit ups with weight added...props on making the top 10, that's some super shiat -

[Fuzzy]

Woo, fun being top 10!

[SupRsmall]

Whats the minimum weight you have to lift to be top 10 on squats and deads?
and congrats on top 10!

[Bako Lifter]

Coke - Fuzzy - SupRsmall

Thanks a lot guys, and SupR, it varies but right now #10 on squat is 340, clean is 230, and bench is 255.

[Bako Lifter]

Thursday, May 10

ME Lower

Workout:

Front Squats
135 x 6
135 x 6
155 x 6

Regular Squats
135 x 3
185 x 3
205 x 3
225 x 3
245 x 1
255 x 2

Deadlifts (standing on 2 in. mats)
135 x 5
225 x 5
275 x 5

Hyper Extensions
+25 x 10
+50 x 10
+50 x 10

Thoughts:
Those front squats are tough, they really worked my quads. I was surprised with the 275 x 5 deadlifts, especially since I was standing on 2" mats. Overall good workout, ME Upper on Saturday.

[Bako Lifter]

Friday, May 11

Off Day

Workout:

Bench Press Lockouts
135 x 2
225 x 2
245 x 2
265 x 2
275 x 2
285 x 1
290 x miss

Thoughts:
I did some rack lockouts even though it was an off day. I was just chillin' in the weight room this morning at school, and I couldn't help myself and had to do something. I tried lockouts mainly because I've never done them before and wanted to see what I could do. Got up to 285 using a pretty good ROM, not to low and not to high, I think right at or maybe an inch higher than the usual sticking point.

[Bako Lifter]

EliteFTS order Just Came In

My mini bands just got here, they're red. They weren't what I was expecting, are these things going to hold up? I don't want them to snap in the middle of a bench press set or something. My 3-board also came, I'm pissed that I didn't just make it myself. I mean, I could have made something just as good, if not better, than what they gave me. Oh well, I'll be using the bands tomorrow ! Can't wait.

[Chris Rodgers]

EliteFTS order Just Came In

My mini bands just got here, they're red. They weren't what I was expecting, are these things going to hold up? I don't want them to snap in the middle of a bench press set or something. My 3-board also came, I'm pissed that I didn't just make it myself. I mean, I could have made something just as good, if not better, than what they gave me. Oh well, I'll be using the bands tomorrow ! Can't wait.

We told you about the boards!

The bands will hold up. Just keep em safe and try not to let them get pinched by dropped plates or dumbells. They might get a rip in them if that happens. Have fun with them!

[Coke]

Doing bench press rackouts on the fly like that is sweet, those squats are ace as well.

[Bako Lifter]

Chris - Ya, but you shoulda told me sooner! Haha
Coke - Thanks, but lets not get carried away, my squats are HORRIBLE, lol.