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  1. #1
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    roots journal

    So I finally decided to start a journal, under pressure from danmac. I am 22 years old, 6ft tall, 225 lbs. Anyway, I have been powerlifting for 1 year and 4 months. My best raw lifts currently are:

    500 Dead (Edit: Currently 545)
    385 Squat (Edit: Currently 405)
    260 Bench ( Edit: Currently 275)

    Thanks for reading !
    Last edited by roots; 09-13-2009 at 06:28 PM.

  2. #2
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    Saturday's workout: Last day on the chris mason bench routine.

    Bench:250 x 1, 245 x1

    squat: 315 for 5, 3 (tired)
    55lb dumbells for 22 reps ( bench)
    tri pushdowns 2x 10
    face pulls 20 reps

  3. #3
    Senior Member danmac's Avatar
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    Laziest journal writer ever.

    I like this journal though, I'll be able to keep track of your progress. Make sure you aren't getting to far ahead of me on anything... any by anything i mean deadlifts.

    Also have you hit that 385 squat yet? or do you just put up numbers you "think" you can hit?
    Bench 408 (Single Ply)
    Deadlift 507 (Belt only)
    Squat 515 (Single Ply)
    JOURNAL
    VIDEOS

  4. #4
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    yes , i did hit the 385 squat. I was tired that day, so i should be good for 395.

    Anyways, new workout today and new PR !

    Deadlifts:
    warmup:
    135 x 10
    225 x5
    315 x 3
    405 x1 Double Overhand ! Easy too
    505 x1 PR !


    Chins:
    BW x 12, 9, 6
    Rows: 90lb dumbell x 10
    Tri pushdowns: 3sets of 10
    face Pulls: 2 sets of 10

  5. #5
    Senior Member danmac's Avatar
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    Sick deadlifting. No way you can still keep pulling PRs like that, it defys everything i believe in haha.

    Get those pull ups up. Time to add weight.
    Bench 408 (Single Ply)
    Deadlift 507 (Belt only)
    Squat 515 (Single Ply)
    JOURNAL
    VIDEOS

  6. #6
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    thanks. It was a grinder tho, almost puked. But that was probably cause I went right after lunch haha. Grip strength is improving tho !

    Pullups: it was a high rep day for them.

  7. #7
    Senior Member danmac's Avatar
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    Think about pure westside or pure 5/3/1. I have always assumed that others know more than me or you, so it might be worth trusting them.

    Anyway see ya friday. 275 bench.. i think its about time.
    Last edited by danmac; 04-23-2009 at 12:33 AM.
    Bench 408 (Single Ply)
    Deadlift 507 (Belt only)
    Squat 515 (Single Ply)
    JOURNAL
    VIDEOS

  8. #8
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    can you bring me that antislip mat tomorow? also, persicutor has a journal now haha

  9. #9
    Senior Member danmac's Avatar
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    Yeah ill bring the mat. I tried chalking my back the other day, and it works almost the same. I might get used to doing that, since its legal in competition and using the mat isnt.
    Bench 408 (Single Ply)
    Deadlift 507 (Belt only)
    Squat 515 (Single Ply)
    JOURNAL
    VIDEOS

  10. #10
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    garbage workout

    bench
    275x 0
    265 x 0

    Overhead press: 135 x 5 or so

    pushdowns

    Dan, I forgot to take the antislip mat from you, i am going to need that eventually

  11. #11
    Senior Member danmac's Avatar
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    Hahah worst workout of your life. Dont forget you did a board press where you just dropped it on the boards haha. We need to just work on that form, thats all it is. You need to be way way tighter.
    Bench 408 (Single Ply)
    Deadlift 507 (Belt only)
    Squat 515 (Single Ply)
    JOURNAL
    VIDEOS

  12. #12
    Senior Member danmac's Avatar
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    Send me the vid now
    Bench 408 (Single Ply)
    Deadlift 507 (Belt only)
    Squat 515 (Single Ply)
    JOURNAL
    VIDEOS

  13. #13
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    Deadlifts:

    415 Double overhand PR

    425 Double Overhand PR !

    510 x 0 - almost got it !

    Speed Box Squats:

    225 x 2 x 6 Fast

    H rolls: 35s X10,8,8

  14. #14
    Senior Member danmac's Avatar
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    What? No new deadlift record this week? what gives?

    Also whats an H roll.
    Bench 408 (Single Ply)
    Deadlift 507 (Belt only)
    Squat 515 (Single Ply)
    JOURNAL
    VIDEOS

  15. #15
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    haha, at least i still set a grip PR. H rolls are awesome for the rear delts, most of the westside guys use them.

    http://www.wannabebig.com/forums/sho...d.php?t=109399

  16. #16
    Senior Member danmac's Avatar
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    Ah i have always called them H-raises. Used to do them all the time for rear delt work, they are great.
    Bench 408 (Single Ply)
    Deadlift 507 (Belt only)
    Squat 515 (Single Ply)
    JOURNAL
    VIDEOS

  17. #17
    Senior Member Jorge Sanchez's Avatar
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    Awesome rack pull, dude. That 555 definitely was easy. You've got more in your for sure.
    quidquid Latine dictum sit altum videtur

  18. #18
    Senior Member danmac's Avatar
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    Nice those rackpulls are getting heavy. Starting to get some big looks in the gym i bet. hows your grip holding up with that?
    Bench 408 (Single Ply)
    Deadlift 507 (Belt only)
    Squat 515 (Single Ply)
    JOURNAL
    VIDEOS

  19. #19
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    Quote Originally Posted by danmac View Post
    Nice those rackpulls are getting heavy. Starting to get some big looks in the gym i bet. hows your grip holding up with that?
    thanks. Yeah people are starting to notice haha. The 45 plates are thicker than normal, so with almost 6 plates on the bar, theres not much room at the ends of the bar sleeves, it looks really cool. Grip strength is surprisingly still not an issue at all, hope i can keep that up.
    Current Raw Lifts:
    B:275 S:445 D:545
    1265 raw total
    My Journal:
    http://www.wannabebig.com/forums/sho...d.php?t=123789

  20. #20
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    Great workout today even though I had some serious sleep debt.

    Rackpulls (below knee):

    405 x 2
    495 x 1
    565 x 1 PR !

    Sumo deads: 425 x 3 PR !

    Chins: Bw x5, BW + 60Lbs x 4 PR !, 3.5, 3, BW x 12

    H rolls: 35's x 7 x 3

    Tri pushdowns: 7 x 3
    Current Raw Lifts:
    B:275 S:445 D:545
    1265 raw total
    My Journal:
    http://www.wannabebig.com/forums/sho...d.php?t=123789

  21. #21
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    Dumbell Rows:
    110 x 8,7,6 PR

    Bench:
    225 x 2, 205 x 5

    and thats it haha. Wasnt feeling it on bench, and didnt have a spotter so I didnt push too hard.
    Current Raw Lifts:
    B:275 S:445 D:545
    1265 raw total
    My Journal:
    http://www.wannabebig.com/forums/sho...d.php?t=123789

  22. #22
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    Quote Originally Posted by Jorge Sanchez View Post
    Awesome rack pull, dude. That 555 definitely was easy. You've got more in your for sure.
    thanks man ! next week 565 then haha
    Current Raw Lifts:
    B:275 S:445 D:545
    1265 raw total
    My Journal:
    http://www.wannabebig.com/forums/sho...d.php?t=123789

  23. #23
    Senior Member Sidior's Avatar
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    Nice pulling and squatting in here. Were all your rack pulls the other day DO?
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  24. #24
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    thanks man. I only did DO for the 405, the rest were mixed grip. I'd eventually like to hit a 5 plate DO rack pull.
    Current Raw Lifts:
    B:275 S:445 D:545
    1265 raw total
    My Journal:
    http://www.wannabebig.com/forums/sho...d.php?t=123789

  25. #25
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    Bench:

    225 x 1
    250 x 3
    250 x 2
    245 x 3

    these didnt go as well as planned

    CGBP

    185 x 9
    185 x 7

    Shirted Bench:

    225 x1
    275 x 1

    DB Rows:


    125 x 7
    125 x 7
    125 x 7




    Had a little WBB meet at the university gym, with Jorge Sanchez and Sidior. It was a fun session, I learned a bunch of stuff. It was also my first time trying out a bench shirt. I used Sidiors f6 open back that he brought. It was pretty cool- hardest part was trying to touch. Shouldve tried 315 !
    Current Raw Lifts:
    B:275 S:445 D:545
    1265 raw total
    My Journal:
    http://www.wannabebig.com/forums/sho...d.php?t=123789

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