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Thread: Powerlifting Journey.

  1. #1
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    Powerlifting Journey.

    Name: Chris
    Age: 16
    Lifting experience: 15 weeks, 4 days.
    Stats As of 4/10
    Body Weight: 165
    Body Fat: 16.46%
    Lean Body Mass: 131.45
    Body Mass Index: 23.7

    Lifts............Goal by 5-21 (6 weeks)
    B: 150........190+
    D: 340........405+
    S: 245........300+
    Tot: 735.....895+

    Tracking everything tomorrow.

    Routine

    Westside Barbell.

    Mon - ME Bench

    Bench - 3x5
    Pressing movement - Floor press - 3x5
    Extension - Skull crushers - 3x6-10
    Lat work - CGFrontLatPulldowns - 4x5-8
    Shoulder Work - 4x5 - side lateral/front lateral - Light

    Tues - ME Squat/Deadlift

    Parallel Squat - 3x5
    Deadlift - 3x5
    Assistance - Glute Ham - 5x10 - Weighted
    Abs - Standing abs - 4x15
    Obliques - Db Side Bends - 3x10
    RDL - 3x8

    Thurs - DE Bench

    Bench - 8x3
    Pressing movement - CGBP - Towel - 3x5
    Extension - Elbows out extenision - 3x10
    Lat work - CGLatPulldowns - 4x10
    Shoulder work - 4x5 - side lateral/front lateral - Light

    Fri - DE Squat/Deadlift

    Box Squat - 10x2 - 50% - 135
    Speed Squat - 5x5 - 70% - 170
    Dead - 6 singles - 60% - 205
    Assistance - Zerchers - 5x8
    Abs - Decline Sit-ups - 5 sec. pause - 4x10
    Obliques - Db Side Bends - 3x10
    RDL - 3x8

    Cardio: Track

    Edit: some changes to routine.
    Last edited by WestsideWarrior; 04-16-2007 at 05:43 AM.

  2. #2
    Who me? Chubrock's Avatar
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    I personally think you have too much going on on your lower days. I'd drop your reps on the DLs, as well as the squats. I don't really like the idea of high rep pulling. I would also drop the RDLs or put them in place of the Zerchers/Glute Hams. I just think you're going to run into some recovery issues.

    Fuck, fight, or hold the light.

  3. #3
    Senior Member Natetaco's Avatar
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    Quote Originally Posted by Chubrock View Post
    I personally think you have too much going on on your lower days. I'd drop your reps on the DLs, as well as the squats. I don't really like the idea of high rep pulling. I would also drop the RDLs or put them in place of the Zerchers/Glute Hams. I just think you're going to run into some recovery issues.
    I agree here. You dont need RDL's after deads and squats, thats probably too much. I would just take deads out on ME day and do RDL's 3x8, they will also help with your grip.

    also dont think you need 4 ab exercises a week, weighted situps one day, side bends the next.

    on DE squat I would do box squats for 50% max 10x2 then speed deads couple of sets maybe. front squats possibly as assistance, but zerchers are good too. other then that looks good.
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  4. #4
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    Monday, April 14th

    Wake: 6:12am
    Sleep:10:20pm

    ME Bench

    Warmup
    115x8
    115x8
    Work
    135x5
    135x5
    135x5

    Overview: It was very different benching with an arc in back, but i'll get used to it.

    Db Floor Press (25/hand)
    50x5
    50x5
    50x5

    Skull Crushers
    35x6
    35x6
    35x10

    Oveview: I REALLY felt the burn when I kept my elbows in, wow.

    Close Grip Lat Pulldowns
    70x8
    70x8
    70x8
    70x8

    Overview: Last set was haggard.

    Side Lateral Raise (25/hand)
    50x5
    50x5
    50x5
    50x5

    Deadlift
    135x10
    225x5
    275x3
    350x1...PR

    Overview: On the 135x10 set, it felt heavy as f**k because I haven't lifted with free weights for over 2 weeks. I had worries that wasn't gonna get my PR. On my PR attempt, I got it about 2 in. above my knees and it wanted to drop, but for some reason I yelled out "oh no you don't mother****er" and finished my lift.

    Overall it was good workout. Looking forward to ME Squat/Dead tomorrow.

    Cardio: 800m
    Last edited by WestsideWarrior; 04-16-2007 at 09:19 PM.

  5. #5
    ANVIL POWER Detard's Avatar
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    Wait you pulled a Deadlift PR but you have ME squat and deads tommorow? Also are you sure your counting your weights right? Judging by the pics you posted before, I would think there is no way you could pull 350. Not hating, just think its odd that your pulling so much but your benching so little. Especially with a back like yours.
    w:225lbs. h:5'10.
    630/385/545/1560
    Journal | Vids

    "im ready for the ladies too, my stomach has never been bigger and ive never been hairier." - Stumprrp

    TJW

  6. #6
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    Yeah, I just wanted to deadlift so effin bad.

    Bar - 45
    3pps - 45(6)= 270
    10s(2) = 20
    5s(2) = 10
    1/2s(2) = 5

    270+45+20+10+5=350

    Believe me if or not, I know what I did.

  7. #7
    Gaglione Strength Chris Rodgers's Avatar
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    I totally believe it's possible for you to pull 350. I was very skinny when I pulled 405. I am now a little less skinny and can pull over 500. Deadlifts are the skinny man's lift.


    As for pulling heavy the day before ME sq/dl. Don't do it. Use your head. That is not the smart way to kick off a routine. Remember, you have 4 tough days of training scheduled. Don't start adding extra heavy deads or squats on bench days or you are gonna screw up your progress.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  8. #8
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    Tuesday, April 17

    Wake: 6:20am

    No workout. Gay ass PE teacher made us run a mile for fitness testing or wtf ever. Didn't even try and got 8:12, but my mile is under 7.

    Waste of a day.

    I guess I'll have to do ME Sq/Dead thursday, and DE Sq/Dead/Bench friday, that's gonna be haggard.
    Last edited by WestsideWarrior; 04-17-2007 at 06:45 PM.

  9. #9
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    Okay, so no workout wednesday.

    Lifting.

    ME Squat/Dead

    High Bar Parallel Squat
    135x5
    135x5
    155x5
    165x5
    185x5

    Overview: It felt great to get to squat again, I really missed it. Great workout.

    Con. Deadlift
    135x5
    135x5
    185x5
    225x5
    275x5

    Overview: 275 was feeling a little heavy, I actually took a 20 sec rest between the 4,5 reps.

    Glute Ham
    3x10,10,10 - 25

    Overview: 3rd set was brutal.

    Dumbbell Side Bends
    3x10,10,10 - 45/hand

    GM
    135x3

    Still trying to prefect form.

    Overall: Great workout. DE Bench tomorrow.

    Water intake, horrible.
    Last edited by WestsideWarrior; 04-18-2007 at 09:15 PM.

  10. #10
    Iron4Life
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    Nice looking journal so far WW...
    And you've gotten some get advice so far...

    Nice looking workout today..
    Any reason you are only going to parallel on your squats? Remember Westside does their ME Squats with suits... since you are still building a strong base, you may consider going to ATF. This will also help to keep your knees healthier...

    GL on your goals...

  11. #11
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    Well I don't have a suit, yet. But it'll defiantly be an Inzer, along with everything else.

    Thanks.

    I went below parallel a few times on my work sets, It was my first time squatting in over 2 weeks, so I didn't wanna over do it, But I'll do a couple light reps and try ATF tomorrow.

  12. #12
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    Thursday, April 19

    DE Bench

    Speed Bench
    7x3x115

    Overview: felt great, except my shoulder, couldn't do 8th set.

    CGBP
    3x5x90

    Overview: Still trying to figure this out, my wrist hurts when I do each rep. I think I had my hands too close.

    Tate Press
    3x10x40

    Overview: First time trying these, only went to 90 degrees, love em.

    CGLatPulls
    4x10x70

    Side Lat Raise
    4x5x20

    Overall: good workout, shoulder is hurting a little bit.

    Water intake, good.
    Diet, great.
    Last edited by WestsideWarrior; 04-19-2007 at 05:51 PM.

  13. #13
    cakin Cirino83's Avatar
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    Nice session. rest up that shoulder over the weekend n youll be good ta go on Monday.

  14. #14
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    Thanks. I wont be able to deadlift tomorrow, which really pisses me off. Oh well.

  15. #15
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    Well the shoulder is feelin great after a good nights rest, we'll see if I deadlift today.

    DE Squat/Dead.

  16. #16
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    Didn't lift, played softball.

    Decided to start Crossfit today.
    So, i'm off to go Crossfit.

    Overhead Squat
    7x3 - 40
    Last edited by WestsideWarrior; 04-22-2007 at 02:53 PM.

  17. #17
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    Monday, April 23

    Breakfast
    - 1 3/4 cup of Cereal
    - 2 cups of %2 RF Milk
    - 1 carton of Milk
    - 1 Bowlpak

    Lunch
    -1 carton of Milk
    -2 scoops of pineapples
    -1 chicken breadded sand which
    -1 piece of pizza

    Dinner
    -2 cups of milk
    -3 Corn Dogs
    -1.5 cup of hamburger helper

    Snacks
    -1.5 cup of Fruit Cocktail (drained syrup)
    -Cookies

    Bench
    3x5, 135

    Squat
    135x10
    165x5
    185x5
    200x5

    Skulls
    2x10, 35

    And I got really pissed to day cuz the racks at our school don't allow us to go ATF.
    Last edited by WestsideWarrior; 04-24-2007 at 06:03 AM.

  18. #18
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    Tuesday, April 24

    Shoulder: ****ty after face pulls

    Con. Deadlift
    135x5
    185x5
    225x5
    275x5

    DB Curls
    2x10 - right/25
    2x10 - left/25

    Facepulls
    2x10 - 10

    CG Pulldowns
    3x8 - 60

    Bear (Calves)
    2x10 - 270

    Situps/Crunches
    2x20/2x20

    Breakfast
    -1 bowlpack
    -1 carton of milk
    -2 cups of Honey Comb
    -1 cup 2% RF Milk

    Lunch
    -1 carton of milk
    -1 piece of pizza

    Dinner

    Fast Food (Jack -N- The Box)
    -1 Ulitmate Bacon Cheeseburger
    -1 Large Sprite
    -1 Small Fry
    Last edited by WestsideWarrior; 04-24-2007 at 04:41 PM.

  19. #19
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    Wednesday, April 25

    Breakfast
    -Eggs
    -2 pieces of toast (butter/jelly)
    -2 cups of 2% RF Milk
    -Orangeade

    Lunch
    -Powerade
    -1 carton of milk
    -1 piece of pizza (sausage)
    -1 thing of broccoli
    -4 pieces of fresh pineapple

    Dinner
    -5 sloppy joe sandwiches
    -2 cups of 2% RF milk
    -scoop of corn

    Fluid intake today, good

    Workout
    50mins of bball at school
    2 hours of bball at home
    2 hrs, 50 min total

  20. #20
    phil 4:13 Bako Lifter's Avatar
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    Hey, how did you change your name dude?

  21. #21
    TN TerrorSquad Jaybird88's Avatar
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    I was wondering the same thing..
    19 Years Old
    5'8
    147lbs

    Journal:http://www.wannabebigforums.com/showthread.php?t=102026
    RAW/Belt - Pre-2008 - Present - Goal
    Bench: ------- 185 ------ 200 ----- 225
    Squat: ------- 265 ------ 285 ----- 315
    Deads: ------- 355 ------ 405 ----- 455

    I believe God made me for a purpose, but he also made me [strong]. And when I [lift], I feel His pleasure. -Chariots of Fire(mod.)

  22. #22
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    Hehe. I'm evil. :evillaugh
    Last edited by WestsideWarrior; 04-25-2007 at 07:43 PM.

  23. #23
    Senior Member HeavyBomber's Avatar
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    I'm impressed. Nice work.

  24. #24
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    Thanks HB.

    Breakfast
    -2 cups Honey Comb
    -1 cup 2% RF Milk
    -1 powerade

    Lunch
    -1 hot dog + bun
    -4 pieces broccoli
    -1 carton milk
    -2 strawberries
    -4 pieces fresh pineapple

    Dinner
    -2 Banquet Chicken Finger Meals
    -2 cups of 2% RF Milk
    -8 sloppy joe sandwhiches
    -1 cup of 2% RF MILK

    Workout
    50 mins basketball

    Speed/Vert workout

    GH Raise
    BW - 5x5

    Tramp Jumps (33in)
    3x5

    Vert Dunks (105in rim + 70in height + 30in reach = 5in+ jumps)
    6x3
    Last edited by WestsideWarrior; 04-27-2007 at 06:02 AM.

  25. #25
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    Friday, April 15

    Breakfast
    -2 bologna sandwhiches
    -1 cup milk

    Lunch
    -1 carton of milk
    -1 banana
    -1 orange
    -1 piece of sausage pizza

    Workout

    Para. Squat (no belt)
    135x5
    155x5
    175x5
    185x5
    205x5

    Overview: GREAT workout, hit or was below parallel every time.

    Today some kid told me, "You better put on a belt."
    My response, "You better learn how to squat without that pussy pad."
    (He used a belt+manta ray(170), and then I smashed 205 easy, He got pretty pissed lol.)

    Standing EZ bar Curls
    2x10x45

    Attacker
    2x10x135

    Vert Test: 27in (PR)

    Overall: not too much today, just wanted to get some squatting in. Max outs next week...

    Goals
    Bench: 160-165
    Squat: 260-270
    Dead: 360-370
    Last edited by WestsideWarrior; 04-27-2007 at 03:07 PM.

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