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Thread: Bako Lifter's Journal

  1. #101
    phil 4:13 Bako Lifter's Avatar
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    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.
    Last edited by Bako Lifter; 04-30-2007 at 06:22 PM.

  2. #102
    phil 4:13 Bako Lifter's Avatar
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    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.
    Last edited by Bako Lifter; 05-09-2007 at 06:41 PM.

  3. #103
    train harder. Freakish's Avatar
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    80*7 on incline DB press, BEAST. nice reppage.
    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

  4. #104
    Strength & Protection Kiaran's Avatar
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    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
    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

  5. #105
    Body by 4th Meal Big o Boy's Avatar
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    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.
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  6. #106
    Magically Delicious redFury's Avatar
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    Quote Originally Posted by Kiaran View Post
    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
    - rEDfURY
    Powerlifting since Sept 2006
    My PL Training Journal

    Philippians 4:13

    "To give anything less that your best is to sacrifice the gift" - Pre

  7. #107
    phil 4:13 Bako Lifter's Avatar
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    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.
    Last edited by Bako Lifter; 05-02-2007 at 04:27 PM.

  8. #108
    Resident Dick #2 LiftingKid's Avatar
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    I don't understand why deadlift isn't included on that list

    Did you like the skull crushers?
    Squat:525lbs
    Bench:335lbs
    Deadlift:440lbs

  9. #109
    T.J.W. SupRsmall's Avatar
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    too impressive...

  10. #110
    Addicted to Adrenaline LevesqueIsKing's Avatar
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    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...

  11. #111
    phil 4:13 Bako Lifter's Avatar
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    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.

  12. #112
    Senior Member Bruteman's Avatar
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    Real nice press there. What, you couldn't go and poop before you weighed in? lol
    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

  13. #113
    Magically Delicious redFury's Avatar
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    Grats on the 265 Bako!! It's crazy... you seem to max out every few days!! Wish my body could handle that...
    - rEDfURY
    Powerlifting since Sept 2006
    My PL Training Journal

    Philippians 4:13

    "To give anything less that your best is to sacrifice the gift" - Pre

  14. #114
    phil 4:13 Bako Lifter's Avatar
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    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.
    Last edited by Bako Lifter; 05-03-2007 at 06:16 PM.

  15. #115
    phil 4:13 Bako Lifter's Avatar
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    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.

  16. #116
    Senior Member Natetaco's Avatar
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    good luck dude, man your bench is strong for your weight.
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  17. #117
    phil 4:13 Bako Lifter's Avatar
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    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.

  18. #118
    Body by 4th Meal Big o Boy's Avatar
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    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.
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  19. #119
    WBB Team Captain Coke's Avatar
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    The cytogainer is probably the best weightgainer around imo...doing very well in here man.

  20. #120
    Resident Dick #2 LiftingKid's Avatar
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    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.
    Squat:525lbs
    Bench:335lbs
    Deadlift:440lbs

  21. #121
    is taking names. Can'tstopnow's Avatar
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    Strong pressing Bako, skulls are new to me but they do the job. Nice wt and reps on the skulls.
    Change is the constant, the signal for rebirth, the egg of the phoenix.

    Link to my change http://www.wannabebigforums.com/showthread.php?t=85798

    He doesnt start fights he just operates on high speed in a low speed zone all the time .-BRAWL

  22. #122
    phil 4:13 Bako Lifter's Avatar
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    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.
    Last edited by Bako Lifter; 05-11-2007 at 05:54 PM.

  23. #123
    phil 4:13 Bako Lifter's Avatar
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    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
    Last edited by Bako Lifter; 05-07-2007 at 08:41 PM.

  24. #124
    TN TerrorSquad Jaybird88's Avatar
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    Nice work! 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.)

  25. #125
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by LiftingKid View Post
    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!!
    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

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