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Thread: The Ultimate Strength Journal

  1. #1
    Senior Member 123 champ's Avatar
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    The Ultimate Strength Journal

    Hey so i decided to start a journal on my way to next to year's powerlifting season. This year, i basically *****ed up my back for about to months and i got screwed over in state and would have won jv high school nationals if i had gone and ya....im just going to try and forget that. About 2 1/2 months ago, i weighed 121 (give or take a pound) and my maxes were as follows:

    Squat (belt and wraps, ass to the flour): 320
    Bench (paused RAW, i dont have a shirt): 155
    Deadlift (belt and chalk): 325
    Clean (Belt): 190

    Since then, i've focused of putting on size and strength. As of now, I am 141 and haven't maxed out completely yet. I'm going to at the end of this week and the beginning of next (hopefully). I don't think im going to max out on deadlift though cause i want to give my back a little more time for healing (squat and bench don't hurt me). I'm trying a basic Westside approach (ME and DE days) with a few of my own twists. I want to make sure i'm taking the most effective route to my goal of winning state next year

    ***PLEASE CRITIZE ME FOR WHATEVER YOU WANT***

    even check out my fitday and see if you recommend better ideas for food or whether i should eat more or less, or whatever.
    Srength Journal

    5'3
    146lb

    RAW Lifts
    Squat: 295x5
    Bench: 215x1
    Deadlift: 300x5

  2. #2
    Senior Member 123 champ's Avatar
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    May 13

    ME SQUAT (Weight: 139)

    Squat (ass to flour, no belt - belts at the gym are too big for me)

    45x10
    115x6
    145x1
    185x1
    225x1
    245x1
    285x5 (PR)

    Dumbell Bench

    35x3
    45x1
    55x1
    65x6 (PR)

    Dumbell Shrugs (total weight)

    170x15

    Notes:
    ask gym to get a smaller belt for squat
    increase weight on dumbbell bench (less reps)
    Last edited by 123 champ; 05-13-2007 at 04:02 PM.
    Srength Journal

    5'3
    146lb

    RAW Lifts
    Squat: 295x5
    Bench: 215x1
    Deadlift: 300x5

  3. #3
    phil 4:13 Bako Lifter's Avatar
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    Impressive squatting, GL w/ the jounal

  4. #4
    Gaglione Strength Chris Rodgers's Avatar
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    Do you like squatting to flour? Must be like a nice cushion.


    You must be all legs at your size. I don't believe I could drop to the floor with 285x5 no belt. Very impressive.
    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

  5. #5
    Magically Delicious redFury's Avatar
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    Great squatting man.. best of luck with you goals!
    - 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

  6. #6
    Senior Member 123 champ's Avatar
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    thanks everyone. squating is what is my favorite lift by far cause i have mini horse legs . i need to get up my bench up though cause it's falling behind and i wanna win state next year. i've never tried using a bench shirt so thats one reason its kinda low. the most i've ever paused raw was 175 my goals right now are to get my squat max to 375 with wraps and a belt. this week im resting up, well besides having football practice till wendsday, so i can hopefully max out this weekend. feel free to drop by and say hello any time.
    Srength Journal

    5'3
    146lb

    RAW Lifts
    Squat: 295x5
    Bench: 215x1
    Deadlift: 300x5

  7. #7
    Senior Member 123 champ's Avatar
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    i maxed out on bench (raw), but that was about all. my coach told me to stop at my 90% for squat (belt) so i didn't get to go all the way. i got 190 for bench (woo hooo) and i squated 305 easily. i could of repped it 3-4 times if i wanted so thats a good sign. i'd like to note this is after running the 40m 3 times for time. i guess that would be a max somewhere around 330-345 with just a belt and around 360-390 with a suit and wraps.
    Last edited by 123 champ; 05-21-2007 at 05:00 PM.
    Srength Journal

    5'3
    146lb

    RAW Lifts
    Squat: 295x5
    Bench: 215x1
    Deadlift: 300x5

  8. #8
    Senior Member 123 champ's Avatar
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    ok so i havent had any time to workout cause of exams but i managed to sneak a quick workout in today. i didnt get much to eat cause i was so busy rushing to school and stuff so i was kinda weak, but i was still happy with my deadlifts since i havent done them since january cause my back was messed up. i got them on film too to make sure i had good form. please leave feedback about how they look. thanks

    5/24/07- 138 pounds

    Squat (ASTF- Loose belt )

    45x6
    135x4
    185x2
    215x1
    245x1
    295x3
    (ya i felt kinda weak today cause i didnt eat much... just a cup of milk, tbl peanut butter and a scoop of nitrean)

    Deadlift (first time since january....again- loose belt)

    135x1
    155x1
    205x1
    245x1
    265x1
    295x5
    (PR- actually it was the first time ive ever tried doing 5 reps + i tried semi sumo instead of conventional for the first time. so ya if my form looks bad, thats why)

    btw idk why but it says image coming soon. the video works though if you click play.
    295x5
    Video
    Last edited by 123 champ; 05-24-2007 at 03:41 PM.
    Srength Journal

    5'3
    146lb

    RAW Lifts
    Squat: 295x5
    Bench: 215x1
    Deadlift: 300x5

  9. #9
    Senior Member 123 champ's Avatar
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    Tuesday (Weight: 138)

    ME Squat (no belt)

    45x10
    135x5
    175x3
    225x1
    255x1
    295x1
    305x1
    315x1 (i felt unfocused cause I had driven 5 hours from Atlanta this morning so I stopped here)

    20 rep squat (I wasnít sure what weight to do so i just put on 225)

    225x29 (next time ill do like 240)

    Laying dumbbell Extension (immediately afterwards to expand my lunges)

    55x15

    Calve Raises

    275x15
    275x12

    Leg Extension

    130x8
    130x7

    Leg Curl

    100x8
    100x6
    Last edited by 123 champ; 05-30-2007 at 11:03 AM.
    Srength Journal

    5'3
    146lb

    RAW Lifts
    Squat: 295x5
    Bench: 215x1
    Deadlift: 300x5

  10. #10
    Senior Member 123 champ's Avatar
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    ok so basically i have to do a basic 5x5 routine for football on Tuesday, Wednesday, and Thursday and i cant get out of it, so what im doing is incorporating Westside work on the weekends. today was my first day for football training (the days were shifted this week so we did the Tuesday workout today) idk what the Wednesday and Thursday workout looks like, but i will find out tomorrow. it is a basic 5x5 as well and will obviously cover the other body parts, i just donít know which exercises we are doing. here is what my schedule looks like as of now.

    ME Squat (Saturday)

    ME Squat
    20 rep squat or Deadlift
    Leg Work
    Back work

    ME Bench (Sunday)

    ME Bench
    1xBodyweight for reps
    Tricep work
    Shoulder work
    Bicep work
    Abs

    Rest (Monday)

    Football work and School weight training program (Tuesday)

    30 min agilities (jumping, acceleration drills)
    10 min abs
    Squats 5x5
    Bench 5x5
    Clean Grip Pull 5x5
    Circuit Training (2 cycles of 1 min each)
    Dumbbell Holds (1 min)/Hamstring drops/Frontal Plate Raises/rest
    30 min agilities (ladders, cones)
    20 min sprints

    Football work and School weight training program (Wednesday)

    30 min agilities (jumping, acceleration drills)
    10 min abs
    Workout (Iíll find out tomorrow because the days are shifted this week))
    30 football drills and plays outside
    20 min sprints

    Football work and School weight training program (Thursday)

    30 min agilities (jumping, acceleration drills)
    10 min abs
    Workout (Iíll find out Friday because the days are shifted this week)
    30 min agilities (ladders, cones)
    20 min sprints

    Rest (Friday)
    Last edited by 123 champ; 05-30-2007 at 12:24 PM.
    Srength Journal

    5'3
    146lb

    RAW Lifts
    Squat: 295x5
    Bench: 215x1
    Deadlift: 300x5

  11. #11
    cut block extraordinaire
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    so do you do 5x5 multiple times per week plus weekend work? If so I think that would definately lead to overtraining. Also, 5x5 is a good program for a beginnner to add both strength and size. I wouldnt be so fast to not do it.

  12. #12
    Senior Member 123 champ's Avatar
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    Quote Originally Posted by andy51 View Post
    so do you do 5x5 multiple times per week plus weekend work? If so I think that would definately lead to overtraining. Also, 5x5 is a good program for a beginnner to add both strength and size. I wouldnt be so fast to not do it.
    the thing is, we would only be lifting the 5x5 routine 3 days in a row during the week and then a 4 day break. if it were more spread out, it wouldn't feel so inclined to workout during the weekend. also, the first 3-4 week, we are slowly working into lifting weights. like today we did the following for squat and bench.

    8x50% 8x50% 8x50% 8x55% 8x60%

    later on, the workouts get harder and harder. does anyone have any suggestios as to what i should do?
    Srength Journal

    5'3
    146lb

    RAW Lifts
    Squat: 295x5
    Bench: 215x1
    Deadlift: 300x5

  13. #13
    cut block extraordinaire
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    so you work out M, Tu, W for example, then not again until monday?

  14. #14
    Senior Member 123 champ's Avatar
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    Quote Originally Posted by andy51 View Post
    so you work out M, Tu, W for example, then not again until monday?
    exactly. the progam is lifiting on tuesday, wednesday, thursday and then not lifting again untill tuesday. thats why i was planning on training on satuday and sunday.
    Srength Journal

    5'3
    146lb

    RAW Lifts
    Squat: 295x5
    Bench: 215x1
    Deadlift: 300x5

  15. #15
    Body by 4th Meal Big o Boy's Avatar
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    You must definitely have mini-horse legs. I'm sure your 40m times can't be too bad either. I'd critique your lifting videos, but since I can't see videos here in Iraq, I'll will be forced to watch your numbers.

    Good luck with your training. You have a very good start at a young age.
    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

  16. #16
    Senior Member 123 champ's Avatar
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    Quote Originally Posted by Big o Boy View Post
    You must definitely have mini-horse legs. I'm sure your 40m times can't be too bad either. I'd critique your lifting videos, but since I can't see videos here in Iraq, I'll will be forced to watch your numbers.

    Good luck with your training. You have a very good start at a young age.
    thanks for the support. I'm guessing your a marine, right? Or are you actually from Iraq? i actually half from Iran.
    Srength Journal

    5'3
    146lb

    RAW Lifts
    Squat: 295x5
    Bench: 215x1
    Deadlift: 300x5

  17. #17
    cut block extraordinaire
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    Quote Originally Posted by 123 champ View Post
    exactly. the progam is lifiting on tuesday, wednesday, thursday and then not lifting again untill tuesday. thats why i was planning on training on satuday and sunday.
    I can see why you would want to train some on the weekend. I guess it will depend on what your workouts look like on W and Th, but I would do just some DE and assistance work on the weekends. Remember that gains can definately be made on a 3x per week program

  18. #18
    Senior Member 123 champ's Avatar
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    Quote Originally Posted by andy51 View Post
    I can see why you would want to train some on the weekend. I guess it will depend on what your workouts look like on W and Th, but I would do just some DE and assistance work on the weekends. Remember that gains can definately be made on a 3x per week program
    well for the first 3-4 weeks, we are working into the 5x5 routine. would it be ok if i did ME effort during this time period and afterwords changing to DE? or should i just do DE because you are supposed to work into a 5x5 routine?
    Srength Journal

    5'3
    146lb

    RAW Lifts
    Squat: 295x5
    Bench: 215x1
    Deadlift: 300x5

  19. #19
    Body by 4th Meal Big o Boy's Avatar
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    nah I'm in the Army brother... just stationed here (thank God). No offense to the Middle East, but Iraq sucks.
    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

  20. #20
    Senior Member 123 champ's Avatar
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    Quote Originally Posted by Big o Boy View Post
    nah I'm in the Army brother... just stationed here (thank God). No offense to the Middle East, but Iraq sucks.
    haha i hear you. well good luck in Iraq. How long have you been there?
    Srength Journal

    5'3
    146lb

    RAW Lifts
    Squat: 295x5
    Bench: 215x1
    Deadlift: 300x5

  21. #21
    cut block extraordinaire
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    the 5x5 wont be squat and bench everyday will it?

  22. #22
    Body by 4th Meal Big o Boy's Avatar
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    25 more days it'll be a year. Of course we've been extended, so I have another 4 months left.
    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

  23. #23
    Senior Member 123 champ's Avatar
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    So here is what the 5x5 routine looks like for the 3 days in a row.


    Tuesday:

    10 min abs
    Squats
    Bench
    Clean Grip Pull
    Circuit Training (2 cycles of 1 min each)
    Dumbbell Holds (1 min)/Hamstring drops/Frontal Plate Raises/rest

    Wednesday
    Incline Dumbell Bench
    Snatch
    Push Press
    Circuit Training (2 cycles of 1 min each)
    Dumbell Row/Dumbell Shrug/Incline-Decline Pushups/Arnold Press

    Thursday: (rotate exercise every week)
    Deadlift/Chain-Box Squat
    Close-Grip Bench/Chain Bench
    Powerclean followed by front squats on the last rep or each set
    Circuit Training (2 cycles of 1 min each)
    Bicep Curl/Tricep Extension/Reverse Curl/Bench Dips

    So does anyone have any suggestions as of what to do on weekends? Can i do ME or just do DE? Or maybe just rotate in between each depending on how i feel?
    Srength Journal

    5'3
    146lb

    RAW Lifts
    Squat: 295x5
    Bench: 215x1
    Deadlift: 300x5

  24. #24
    Body by 4th Meal Big o Boy's Avatar
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    I don't know much about the 5x5 routine, but it doesn't seem to me that you should be working upper and lower 3 days in a row. If I was going to do that routine I would probably put a rest day in between them and add an accessory day to work on what ever you feel needs it.

    Be sure to get a few more oppinions, also. I don't know anything about the 5x5, really.
    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

  25. #25
    Senior Member 123 champ's Avatar
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    Quote Originally Posted by Big o Boy View Post
    I don't know much about the 5x5 routine, but it doesn't seem to me that you should be working upper and lower 3 days in a row. If I was going to do that routine I would probably put a rest day in between them and add an accessory day to work on what ever you feel needs it.

    Be sure to get a few more oppinions, also. I don't know anything about the 5x5, really.
    ya thats the thing, the 5x5 routine is a great routine, but my coach has butchered it up and put it 3 days in a row which is the dumbest thing i've ever heard. the rountine isn't nessecarily bad, its just that ITS 3 DAYS IN A ROW! its not like a usually 5x5 routine when you do a 5 rep max one day and a 3 rep max a few days later and then try to hit that same weight for 5 reps the next time. its more like every week we increase by 5% of our max and decrease the reps by 1 every 10% we go up. we continue to do 5 sets though.

    so does anyone have any more suggestions?

    btw Big o Boy, nice numbers, especially for a guy in Iraq who has other **** to worry about.
    Last edited by 123 champ; 06-01-2007 at 01:15 PM.
    Srength Journal

    5'3
    146lb

    RAW Lifts
    Squat: 295x5
    Bench: 215x1
    Deadlift: 300x5

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