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Thread: Bako Lifter's Journal

  1. #26
    Resident Dick #2 LiftingKid's Avatar
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    I finally found your journal!

    I agree with Kiaran. Heavy deadlifts are the way to go if you want a better grip. You can also try static holds, set the power rack pins in such a way that when you lift the bar it will be like a rack pull with 2" ROM. From there, just hang on to the bar for time. You can use different grips (mixed, double overhand, etc.)
    Squat:525lbs
    Bench:335lbs
    Deadlift:440lbs

  2. #27
    phil 4:13 Bako Lifter's Avatar
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    Thanks for all the tips guys.

    My new DL max and maybe a new bench max will be comin' tomorrow. I've gotten lots of rest this weekend and have been eating like an animal.
    Last edited by Bako Lifter; 04-09-2007 at 08:00 PM.

  3. #28
    phil 4:13 Bako Lifter's Avatar
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    April 9, 2007

    Weigh In - 150

    Bench Press
    135 x 4
    185 x 4
    205 x 4
    225 x 4
    245 x 1

    Deadlift
    135 x 1
    185 x 2
    225 x 1
    275 x 1
    295 x 1 PR
    305 x 1 PR

    Bench Press
    135 x 5
    225 x 5

    Incline Press
    135 x 6
    155 x 6

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

    Shoulder Push Press
    135 x 3
    155 x 3
    165 x 2


    Notes:
    Morning P.E. class, coach made me bench press which caused my chest to be "shot" for the rest of the day. Went to the gym to max on DL. I pulled 305, and man, I wish I video taped it. It was awesome, I couldn't have pulled an ounce more. I got on the scale and it said 150 (big slider on 100and little slider on 50). So I moved the little slider to 0 and the big one to 150, and I wasn't heavy enough so I don't know how much I weigh. My dumb friend messed up my routine, we walked into the gym and the first thing he says is "hey, I bet you a $ you can't hit that five times (225 on bench press)." I did it and my chest was DONE... and I was $1 richer
    Last edited by Bako Lifter; 07-20-2012 at 12:31 PM.

  4. #29
    Resident Dick #2 LiftingKid's Avatar
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    Nice job with that deadlift PR!

    What are you doing in terms of assistance exercises for the lower body?
    Squat:525lbs
    Bench:335lbs
    Deadlift:440lbs

  5. #30
    phil 4:13 Bako Lifter's Avatar
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    Thanks LiftinKid. Lower as in my legs or as in my lower back?

    I do SLDLs, hyper extensions, lunges, and good mornings. I just started doing lower back work about 3 weeks ago though.

  6. #31
    Resident Dick #2 LiftingKid's Avatar
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    low back and legs.

    Alright. Just curious.
    Squat:525lbs
    Bench:335lbs
    Deadlift:440lbs

  7. #32
    Strength & Protection Kiaran's Avatar
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    Nice, dude. Way to go with that deadlift. IMO, nothing feels better than a deadlift PR...just standing there at the top, knowing you just crushed that ****. Can you tell I like DL? lol, anyhow, nice work.
    32 yo - 5'6" - 170 lbs
    USAPL Meet PRs (Raw @154 lbs): 347 SQ, 242 BP, 507 DL, 1096 TOTAL
    Gym PRs: 370 SQ, 270 BP, 510 DL

    The Riddle Of Iron - Kiaran's Garage Training Log

  8. #33
    phil 4:13 Bako Lifter's Avatar
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    April 10, 2007

    Weigh In - 150

    Squats
    185 x 4
    205 x 4
    205 x 4
    185 x 6
    185 x 6
    205 x 6
    185 x 6

    Power Cleans
    135 x 4
    155 x 4
    175 x 4 PR
    185 x 3 PR

    Rack Pulls
    135 x 5
    225 x 3
    275 x 1
    295 x 1
    315 x 1


    Notes:
    Lots of squats. I used a wide stance for the first 4 sets, narrow for the last 4. The last time I power cleaned was about a month ago and I was only doing them because my P.E. coach was having the class max out. I maxed at 175, so I was amazed with myself when I did 185 x 3. Oh ya, whats with rack pulls? They weren't much easier than regular dead lifts.
    Last edited by Bako Lifter; 07-20-2012 at 12:34 PM.

  9. #34
    Senior Member Bruteman's Avatar
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    Moving some good numbers around in here.
    My Journal
    Yea, though I walk through the valley of the shadow of death, I will fear no evil,...Cuz I'm the baddest motherf***er in the valley!
    "The wait in the dressing room before a boxing match --that last hour -- would be enough to strip a man that never boxed before of whatever Pride, Desire, and Heart he THOUGHT he had" -John Scully
    "It takes no effort to be ordinary. Ordinary is not even a challenge. You can do nothing and be ordinary."- Bernard Hopkins

  10. #35
    phil 4:13 Bako Lifter's Avatar
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    April 11, 2007

    Weigh In - 150.5

    Push Press
    135 x 5
    155 x 5
    165 x 5 PR

    Incline Press
    135 x 4
    155 x 4
    165 x 4 PR

    Pull Ups
    BW x 8
    BW x 8
    BW x 8

    Seated Cable Rows
    95 x 8
    110 x 8
    125 x 8

    Ghetto T-Bar Rows
    70 x 8
    80 x 8
    95 x 8
    95 x 8
    105 x 8

    BB Shrugs
    135 x 8
    135 x 8
    135 x 8

    Hyper Extensions
    +25 x 12
    +25 x 12
    +25 x 12
    +25 x 12


    Notes:
    Back days are so boring. I tried T-Bar rows for the first time, they were fun. Tomorrow's a bench day... can't wait.
    Last edited by Bako Lifter; 07-20-2012 at 12:38 PM.

  11. #36
    TN TerrorSquad Jaybird88's Avatar
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    Pressin is lookin good for ya, bro. Keep it up!
    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.)

  12. #37
    Resident Dick #2 LiftingKid's Avatar
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    The rack pulls do change your groove when you pull (hip position, etc.) so that could be why they felt harder.

    Good shoulder strength BTW.
    Last edited by LiftingKid; 04-11-2007 at 04:02 PM.
    Squat:525lbs
    Bench:335lbs
    Deadlift:440lbs

  13. #38
    Senior Member McVein's Avatar
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    Nice pressong mate.
    Quote Originally Posted by Everyone View Post
    I agree with McVein

  14. #39
    phil 4:13 Bako Lifter's Avatar
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    LittleLee - Lifting Kid - McVein

    Thanks, I'm trying to catch up w/ my morning workout partners (varsity Free Safety and Middle Linebacker) in the push press. There shoulders are crazy strong. They rep 185x5 and 225x5 respectively, so I have a ways to go.
    Last edited by Bako Lifter; 04-11-2007 at 10:25 PM.

  15. #40
    Strength & Protection Kiaran's Avatar
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    Some day you'll really like doing back day I can't believe you busted out the Cleans...that **** makes me want to throw up. I hate them with a passion...partly because they kill my shoulders, elbows and wrists. Nice number all round, bro. It ain't easy keeping up with the big guys, trust me, I know.
    32 yo - 5'6" - 170 lbs
    USAPL Meet PRs (Raw @154 lbs): 347 SQ, 242 BP, 507 DL, 1096 TOTAL
    Gym PRs: 370 SQ, 270 BP, 510 DL

    The Riddle Of Iron - Kiaran's Garage Training Log

  16. #41
    phil 4:13 Bako Lifter's Avatar
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    April 12, 2007

    Weight - NA

    Close Grip Bench
    45 x 20
    105 x 20
    105 x 20
    105 x 20

    Dumbbell Curls
    40 x 8
    35 x 8
    30 x 8
    25 x 9
    20 x 10

    Bench Press
    135 x 6
    185 x 6
    205 x 6
    225 x 6 PR
    250 x 1 PR

    Incline Dumbbell Press
    25 x 8
    55 x 8
    65 x 8
    80 x 4
    65 x 8

    Dumbbell Flyes
    25 x 8
    30 x 8
    35 x 8
    40 x 8 PR

    Triceps Push Downs
    x10
    x10
    x10


    Notes:
    Oh ya! I got 250 on bench! Even after 225 x 6. I can't believe I haven't plateaued yet, I just keep goin up. The incline DBs were hard, maybe because I went all out on bench right before, and the fly PR I don't really care about because it's just an assistance lift. Overall good chest workout today.
    Last edited by Bako Lifter; 07-20-2012 at 12:41 PM.

  17. #42
    Wannabebig New Member
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    Congrats on the bench man! makes me feel pinner lol

  18. #43
    phil 4:13 Bako Lifter's Avatar
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    Thanks Buddy.

    I'm sick of eating tons of crap food.
    Dirty bulking from here on out. :evillaugh
    To McDonalds!
    Last edited by Bako Lifter; 04-27-2007 at 07:40 PM.

  19. #44
    train harder. Freakish's Avatar
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    mcdonalds, clean bulk! haha.
    STEP UP TO THE (pullup)BAR.
    current - 155-160lbs, 7-8%bf

    Goal(s):
    Bench - 2*BW
    DL - 3*BW
    Squats - 2.5*BW
    10 consecutive muscle-ups

    Be a 175lb, 6%bf, cross-trained...FREAK

  20. #45
    phil 4:13 Bako Lifter's Avatar
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    Freakish - McDonalds is the other white meat.

    Friday, April 13

    Weight - NA

    Workout:

    Bench Press
    45 x 20
    135 x 8
    185 x 5
    225 x 3
    255 x 1 PR
    265 x 1 PR!!!????!!!

    *after school

    Squats
    135 x 8
    185 x 6
    185 x 6
    185 x 6
    205 x 6
    135 x 8

    SLDL
    135 x 8
    135 x 8
    185 x 6

    Dead Lift
    255 x 2
    305 x 0

    Thoughts:
    265 on bench!! Where the F*** did that come from?!!! After school I was obviously dehydrated. My squats were horrible, and I was just completely exhausted by the 3rd set of SLDLs. I tried DLing 305 just cuz I felt like trying it. It came up fairly easy, but I was so tired, I didn't want to go through the trouble of fighting it all the way up.
    Last edited by Bako Lifter; 04-15-2007 at 02:41 PM.

  21. #46
    phil 4:13 Bako Lifter's Avatar
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    Once I achieve my goal of a 275 lb bench, I'm gonna switch to maintenance mode and give the Smolov Squat Cycle a try so I can catch my legs up with my upper body. Has anyone ever done this?

  22. #47
    T.J.W. SupRsmall's Avatar
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    for the dumbell press you were doing 2 days ago, you were doing 80 on one arm?

  23. #48
    THUNDER THIGHS! Fuzzy's Avatar
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    Impressive benching, damn!!!

    Dude, go for double bodyweight!

    I can only imagine your benching will ebanfit ugely from that squat program, Imma check it out now.

    Good stuff, keep it up.
    Being a strong teenager means nothing.

    My wrists hurt, but some people don't have wrists to be sore. My knees have tendinitis, but some people don't have legs to get tendinitis in. I seem to be going backwards with training, yet some people can't even walk let alone lift 400 pounds on a daily basis.

    Dust out the vagina, and keep on lifting.

  24. #49
    Strength & Protection Kiaran's Avatar
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    **** you dude, seriously. how the hell am I supposed to keep up with that ****? 265 on bench, I mean...**** Get them legs caught up, damnit!

    Just harrassing you. Really awesome bench work lately, bro. I am Teh Jealous.
    32 yo - 5'6" - 170 lbs
    USAPL Meet PRs (Raw @154 lbs): 347 SQ, 242 BP, 507 DL, 1096 TOTAL
    Gym PRs: 370 SQ, 270 BP, 510 DL

    The Riddle Of Iron - Kiaran's Garage Training Log

  25. #50
    Resident Dick #2 LiftingKid's Avatar
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    I wish I could have as much ability as you do in bench.

    Smolov is an evil program. I have tried it twice, the first time getting past the base mesocycle and getting hurt in the dynamic phase (probably overtraining). The second time was just a pathetic attempt. If you are going to do it, limit volume on both bench and deads.
    Squat:525lbs
    Bench:335lbs
    Deadlift:440lbs

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