Rookie's powerlifting journal

[Rookie]

This is my powerlifting journal. Please don't make fun of my lifts. I know I am weak now, but I hope to get much stronger.

My stats as of 2/24/03
6 feet tall
143 lbs
16 years old

Monday 2/24/03 - ME Bench

Bench Press
130 x 2
135 x 2
140 x 2
145 x 1
150 x 1

Note - 150 went up okay, maybe could have done 5 lbs more.

Seated Military Press
50 x 4
55 x 4
60 x 4
65 x 4

Note - Felt a litle shoulder pain at the start of each set.

Skull Crushers
23 x 5
33 x 3
33 x 3

Note - 23 was really easy, 33 was a lot harder.


I didn't feel well at all today. I have a cold, I kept having to stop and blow my nose, and I keep coughing up flegm. Today was a little short, because I didn't feel well. Hopefully tomorrow will be much better.

[AMG]

Nice start. Welcome.

[Rookie]

Thanks.

[Rookie]

I haven't been lfting lately because I have a bit of the flu/cold. I will start lifting again once I get better.

Man I just hate not being able to lift :mad:

Being sick sucks.

[lilmuscleman]

ya man, i know what ya mean. i've been off lifting for like 1.5 weeks and it's killed me.

[Rookie]

Originally posted by lilmuscleman
ya man, i know what ya mean. i've been off lifting for like 1.5 weeks and it's killed me.

Yeah, tell me about it....

I feel a little better today. Maybe I will be in good enough condition to lift tomorrow.

[lilmuscleman]

Originally posted by Rookie
Yeah, tell me about it....

I feel a little better today. Maybe I will be in good enough condition to lift tomorrow.

i'm hoping the exact same thing

[Rookie]

Friday 3/21/03 - ME Bench

Close-Grip Bench Press (shoulder width)
50 x 6
60 x 6
75 x 6
90 x 5
100 x 4
105 x 1 PR!

Seated Military press
55 x 4
60 x 4
65 x 4
70 x 4 PR!

Barbell Rows
70 x 10
75 x 8 PR!
70 x 10

Did CG bench for the first time today, they felt pretty good. 105 went up sloppy, but I still got it.

[Rookie]

Saturday 3/22/03 - Extra Workout

Deltoid Raises
8 x 6
13 x 6
13 x 6

Shrugs
70 x 20
90 x 20
110 x 10

Flyes
13 x 10
23 x 10
23 x 10

Just felt like doing an extra workout today. Gave my chest and delts a little work.

[Rookie]

Tuesday 3/25/03 - DE Squat

Speed Box Squats
50 x 5
60 x 5
70 x 5
75 x 5
75 x 5
50 x 8

Note-First time doing these, so Im not sure iof the bar speed was good or not. Felt a little sluggish. Form may have been off a little.

Speed Deadlifts
50 x 5
55 x 10
60 x 10
70 x 10

Note-Not quite sure on these either. This is my first DE day.

Lunges
25 x 10
30 x 10
30 x 10
30 x 10

Note-Shaky, but I really felt these.

Today was a bit confusing, but I think I got it. I might research DE more just to be safe. My legs really felt worked today.

[zackdarnell]

Originally posted by Rookie
Tuesday 3/25/03 - DE Squat

Speed Box Squats
50 x 5
60 x 5
70 x 5
75 x 5
75 x 5
50 x 8

Note-First time doing these, so Im not sure iof the bar speed was good or not. Felt a little sluggish. Form may have been off a little.

Speed Deadlifts
50 x 5
55 x 10
60 x 10
70 x 10

Note-Not quite sure on these either. This is my first DE day.
Squats should be done 8-10 ses of 2 reps. Speed deadlifts are usually done for 5-10 singles.

[Rookie]

Originally posted by zackdarnell
Squats should be done 8-10 ses of 2 reps. Speed deadlifts are usually done for 5-10 singles.

Ok. I'm just pissed off at myself for being so damn weak! :(

[jeremys]

zack addressed your DE day questions.

now..'weak' and 'strong' is relative...

ask yourself, 'am i stronger than i was yesterday?'. if you can say yes, which i know you can (you making PRs), then you're on the right track.

you have decent strength for starting out, actually

nice to have you around and good luck. if you ever have any questions, please pm me or zack or anybody else on here. i'm sure all of us would love to help you out.

[Rookie]

Originally posted by jeremys
zack addressed your DE day questions.

now..'weak' and 'strong' is relative...

ask yourself, 'am i stronger than i was yesterday?'. if you can say yes, which i know you can (you making PRs), then you're on the right track.

you have decent strength for starting out, actually

nice to have you around and good luck. if you ever have any questions, please pm me or zack or anybody else on here. i'm sure all of us would love to help you out.

Thanks for the encouragement, jeremys. I guess I have to start somewhere, right?

[Rookie]

Wednesday 3/26/03 - DE Bench

JM Press
50 x 5
60 x 5
60 x 5
65 x 5
60 x 5
70 x 5

Note-First time doing these so I am not quite sure about these. Form may not be right. I really felt my lats incorperated in this lift.

DE Bench
50 x 5
50 x 5
55 x 5
55 x 5
60 x 3
65 x 3
65 x 3

Note-Bar speed felt slow. It's probably because I did JM presses before this. Felt some pain in my shoulder joints.

Upright Rows
50 x 10
50 x 10
50 x 10
60 x 7
55 x 9

Today was my first DE bench day. Did a lot of compound movements. I feel worked. I maybe should have done JM presses after DE Bench presses because the bar speed was slow on the DE Benches.

[Rookie]

Box Squat
55 x 8
75 x 5
95 x 3
115 x 3
135 x 3 PR!

First time for ME box squats today. I felt like I had pretty decent form.

Deadlift
110 x 6
125 x 6
145 x 6
145 x 6
145 x 7 PR!

Felt a little rounding of the lower back for these, but I still felt them.

Today was short. Mainly because I don't have the proper equipment for squats. I did them with a makeshift squat rack.
I dont know what I am going to do for future ME squat days.
Doing squats without the right equipment is dangerous. The whole bar came crashing down on the floor!

I may just do a substitute for squats like deadlifts or somthing. If you guys have any suggestions, please tell me, because I don't know what I'm gonna do.

[Rookie]

Monday 3/31/03 - ME Bench

Bench Press
130 x 2
135 x 2
140 x 1
145 x 1
150 x 1

I feel like Im getting weaker! 150 went up terribly. The bar was all over the place.

Floor Press
90 x 8
110 x 6
120 x 8 PR!

These are very difficult to do without a power rack.

Today sucked. I am so dissapointed in myself. I am still struggling with 150 on the bench press. I don't know what I'm doing wrong. I starting to wonder why I even try.

[healthy n_fit]

Hey, dont get all down on yourself! At least you PRed in floor presses, and you did them without a power rack!. Good job on the ME squat day! you're doing great.

Ok, first of all, you have to know what your weakpoint is in the bench press. maybe i can help.

[Rookie]

The only reason I got a PR on floor press was because It was my first time doing it.If you can help me find my weak point in my bench press, Healthy N' Fit, I would really appreciate it.

But It seems like no matter what I do my strength just stays the same. All of this work for nothing...It is very hard for me to keep lifting when I look at my overall lack of progress whatsoever on any of my lifts. What is the point If im not going to get any stronger.I keep telling myself "You will do better next time" , but I never do better.

Maybe what I need is a coach. Someone to help me get through all of this. You could design a routine for me, check up un my progress, you could be an 'online coach'.I think that is a great idea. Maybe you could be my coach, Healthy N' Fit. If you could do this for me, that would be great.

[healthy n_fit]

Yeah, why not. I guess i could help. As for the routine, it seems like there are several options. Perform some different ME exercises like board press, incline, decline, CG Flat, Illegal wides(for 6rm), getting a 3rm instead of 1rm, using CG on priorly mentioned exercises, etc. Those are all good choices.
Your second choice is to switch to another routine. If you really feel like you must change routines,then try 3x3 or the Russian Bench Routine. The russian bench routine works really well and is popular now. write back for more help.

[Rookie]

Thursday 4/3/03 - Day 1 in six week Russian bench cycle

Bench press
120 x 2 (6 sets)

Squat
90 x 8
90 x 8
90 x 8
90 x 12


I switched to the russian bench program because I wasnt getting anywhere with westside. I really hope this will help me break the 150 mark which I have been stuck at for months.

I am going light with my squat so I can perfect my form before I move on to heavier weight. I am going to add 5 lbs each week to my squat and work up slowly.

[healthy n_fit]

hey, looks like a nice and easy workout. :) do you start the routine with just flat bench for the bench press or do you also do incline?

[Rookie]

Originally posted by healthy n'fit
hey, looks like a nice and easy workout. :) do you start the routine with just flat bench for the bench press or do you also do incline?

I do just flat bench. Am I supposed to to inclines, too?

[Rookie]

Saturday 4/5/03 - Day 2 of Russian Strength cycle

Bech press
120 x 3 (6 sets)

Squats
90 x 9
90 x 9
90 x 9
90 x 15

Today went exactly like it should. I think I am getting my bench press form down better as well as my squat form.

Squats seemed a little easier than last time. I think I am getting the 'Push with your soulders, not with your feet' concept.

[healthy n_fit]

Oh, you're doing it right. there are a few variations of this program.

looks like another good workout. keep it up bro.

[Rookie]

Monday 4/7/03 - Day 3 of Russian bench cycle

Bench press
120 x 2 (6 sets)

Squats
95 x 8
95 x 8
95 x 8
100 x 8

Well week one of the cycle is officially over. Squats definatley felt easier, almost effortless.

I hope week two will be even better. I definatley made progress for squats (getting correct form down).

Thanks for the encouragement Healthy N' Fit.

[healthy n_fit]

Good job on week 1! it looked easy for you. no prob man, you're doing great. :)

[Rookie]

Originally posted by healthy n'fit
Good job on week 1! it looked easy for you. no prob man, you're doing great. :)

Thanks man. Im gonna do everything I can to make week two even better.

[healthy n_fit]

Originally posted by Rookie
Thanks man. Im gonna do everything I can to make week two even better.

ill be lookin forward to seein how it goes.

[Rookie]

Thursday 4/10/03 - Day 4 of Russian bench cycle

Bench press (80% of my 1 rep max x 4 for 6 sets)
120 x 4 (6 sets)

Squats
100 x 8
100 x 8
100 x 8
105 x 8

You wouldnt believe how hard it is to unrack a barbell on your shoulders only using a normal bench! I really need a power rack lol. But I'll do whatever it takes to get stronger.


Today is the first day of week 2. Today went good. Squats were really easy, but I don't want to jump to the heavy weight too fast. Everything is going according to schedule so far. Lets hope it stays that way :). I noticed that my left arm is lagging in the bench (could be my left pec) making the left side of the bar tilt down slightly, making me lose my stability. I hope it will even out with my right arm soon. That may have been what was holding my bench back for so long. Is there somthing I can do to correct this, coach? (yes I'm talking to you, Healthy N Fit :D)

[healthy n_fit]

Originally posted by Rookie
Thursday 4/10/03 - Day 4 of Russian bench cycle

Bench press (80% of my 1 rep max x 4 for 6 sets)
120 x 4 (6 sets)

Squats
100 x 8
100 x 8
100 x 8
105 x 8

You wouldnt believe how hard it is to unrack a barbell on your shoulders only using a normal bench! I really need a power rack lol. But I'll do whatever it takes to get stronger.


Today is the first day of week 2. Today went good. Squats were really easy, but I don't want to jump to the heavy weight too fast. Everything is going according to schedule so far. Lets hope it stays that way :). I noticed that my left arm is lagging in the bench (could be my left pec) making the left side of the bar tilt down slightly, making me lose my stability. I hope it will even out with my right arm soon. That may have been what was holding my bench back for so long. Is there somthing I can do to correct this, coach? (yes I'm talking to you, Healthy N Fit :D)

good job! glad to hear everythings gettin better. a powerrack would most certainly help you. i couldnt imagine trying to get 245 on my shoulders without one :p

alright, as for your problem, i would try dumbell presses for assistance for 4 sets of 8 as extra work. have you been tucking your shoulder blades in and trying to keep your elbows in? see how this goes.

[healthy n_fit]

also check this link out, maybe itll help you a little:http://www.t-mag.com/articles/180press2.html

[Rookie]

Originally posted by healthy n'fit
good job! glad to hear everythings gettin better. a powerrack would most certainly help you. i couldnt imagine trying to get 245 on my shoulders without one :p

alright, as for your problem, i would try dumbell presses for assistance for 4 sets of 8 as extra work. have you been tucking your shoulder blades in and trying to keep your elbows in? see how this goes.

Well I read the article. I havent been shrugging my traps. Im going to try that today.

And how do I keep my elbows in? I cant bend my bones. The only way for me to keep my elbows in is to use a close grip.

[healthy n_fit]

well, tucking your shoulder blades together should deal with elbows in a bit. just put your elbows in a bit, not so much that its a problem. just keep them in comfortably.

[Rookie]

Saturday 4/12/03 - Day 5 Russian bench cycle

Bench press
120 x 2 (6 sets)

Squats
105 x 8
105 x 8
105 x 8
110 x 8

Dumbell Bench press
45 x 8
45 x 8
45 x 8
45 x 8


I did the dumbell presses like you suggested. Everything went fine today. I am wondering what some good warmup exercises are. I usually dont warm up because I am afraid I will waste all of my energy on warmups and not have enough energy for the main workout.

[healthy n_fit]

looks like a good workout! squat is coming along nicely too. howd the bench feel? nice and easy?

as for warmup exercises, you could try LIGHT flyes, rotator spins, raises, etc.

[Rookie]

4/14/03 - Day 6 of Russian Bench cycle

Warmup - crunches, basic stretching excercises, and light flyes.

Bench press (touch and go)
120 x 5 (6 sets)

NOTE - Powered through the first 4 sets, kind of struggled on the last 2 sets.

Squats
110 x 8
110 x 8
110 x 8
115 x 8

Week two is now over. I was tired today, but I still got everything done. Maybe I was tired because I ate pizza for breakfast, AND lunch lol. For some reason bench press dosen't feel any easier than when I first started. I hope I am getting stronger in my bench. My thighs seem like they getting stronger, though. But I really hope those bench presses are going to strengthen my bench.

[Rookie]

I have only been doing touch and go bench presses, should I be pausing at the bottom?

Will this help me build strength?

[AJ010]

Maybe it wasnt a singinicant gain on your bench, so thats why it may not feel much easier. But anyways, at the end of the program, I'm sure your max will be higher.

About the pausing question, id only pause for maxing out and heavy singles. You could pause 1 rep though.

[Rookie]

Bench press
120 x 2 (6 sets)

Squats
120 x 2 (6 sets)

Today went pretty well. I decided to take the same approach to my squat as I do to my bench, with low reps, but many sets. I'm not going to follow the exact routine for squats that I am with my bench. I am still going to raise the weight slowly each week. The bench presses were really easy, even on the last set. My legs were kind of exausted today because I had to run a mile in P.E. class, but the squats still went relativley smooth (aside from racking and unracking the weight six times).

[AJ010]

Good job man. I'm glad to hear the benching was easy. And the squats looked good too.

[Rookie]

oops, forgot to update the last workout. Here it is

Monday 4/19/03 - Day 7 of Russian bench cycle

Bench press
120 x 6 (6 sets)

Squat
120 x 3 (6 sets)

[Rookie]

4/21/03 - Day 8 of Russian bench routine

Bench press
120 x 2 (6 sets)

Squat
125 x 3 (6 sets)

Dumbell bench press
45 x 10
45 x 8
45 x 8

[AJ010]

Looking good man! How are the benches feeling now? Nice and easy?

[Rookie]

Originally posted by UnlimitedSteel
Looking good man! How are the benches feeling now? Nice and easy?

Actually they feel the same with maybe a bit of difference. But I think I am still getting stronger because in PE class I did an extra workout and benched 135 for 8 reps. My spotter said It was 9 reps, but I think it was 8. Well anyway thats a new record for me. Thats 170 lbs on a conversion table, but I dont think I can bench that much yet. Hopefully I will get there soon.

[AJ010]

Awesome bro!! I can't wait until you max to see what you get.

[Rookie]

4/24/03 - Day 9 of Russian bench routine

Bench press
130 x 5 (5 stes)

Deadlifts
130 x 5
150 x 5
166 x 15

I shocked myself today. I decided to try deadlifts today. I tried 130 lbs, and 150 lbs, and they seemed easy so I put on all the weight I could fit on the bar and pumped out 15 reps! Thats 240 lbs on a coversion table. Not bad for my first time, eh?

Benches went okay, too. I discovered that my sticking point is at the top of the movement where you have to lock out. I get it off of my chest pretty smoothly.

Today went really well. I surprised myself with the deadlifts, and found my bench's sticking point all in one day. :)

[AJ010]

Great great job bro! Ya know,its good that you're weak at lockout. This is an easier sticking point to fix. Awesome job on the deadlifts!

[Fullback_45]

Very nice deadlift! You have alot of potential there.

[Rookie]

4/26/03 - Day 10 of russian bench routine

Bench press
120 x 2 (6 sets)

Squats
125 x 4 (6 sets)

Today I was really sore from the workouts we have to do in PE class. I was going to take an exta day off, but I decided to tough it out. To my surprise everything was really easy.

[AJ010]

Awesome. Glad everything was easy. I can't wait until you max.
BTW, what did you do in PE? Weight stuff or cardio stuff?

[Rookie]

Originally posted by UnlimitedSteel
Awesome. Glad everything was easy. I can't wait until you max.
BTW, what did you do in PE? Weight stuff or cardio stuff?

In PE we do a little bit of both. We run three days a week and lift two days a week.

Well anyway heres todays workout.

4/28/03 - Day 11 of russian bench program

Bench press
135 x 4 (4 sets)

Squats
135 x 5 (4 sets)

Today went smoothly. Bench presses felt easier than they used to be before I started this cycle. Squats went well too. Kinda stinky now because I lifted in my normal clothes. Gotta go take a shower now.

[AJ010]

Nice workout. What do you think you'll hit when you max?

[NiR]

good job on so far on your routines. you are improving. nice to c more young people like me lifting. my aim is rage101684, in case u wanna talk and stuff

[Rookie]

5/1/03 - Day 12 of russian bench program

Bench press
120 x 2 (6 sets)

Squats
140 x 5 (4 sets)

In PE class I benched 160 yesterday. 10 lb PR. And it felt easier than 150 used to feel before I started this program! I am almost 100% sure I could have gotten 165, but I didnt try it because I knew I had a workout the next day. What do you think are some good goals for me to set by the end of July?

Well anyway I was kind of glad about that PR. I have been stuck at the 145-150 range for months. I wonder how much I will be able to bench by the end of the cycle.

[AJ010]

Great job! I knew you'd get stronger fast. A good goal for July would be around 200-225 I guess. Go for it!

[Rookie]

Originally posted by UnlimitedSteel
Great job! I knew you'd get stronger fast. A good goal for July would be around 200-225 I guess. Go for it!

Thanks. I probably would have quit altogether If you would'nt have helped me get situated. And I thank you for that.

I hope your back gets better so you can get back to setting more PR's for yourself. Good luck, man.

[AJ010]

Originally posted by Rookie
Thanks. I probably would have quit altogether If you would'nt have helped me get situated. And I thank you for that.

I hope your back gets better so you can get back to setting more PR's for yourself. Good luck, man.

No problem man. I'm here to help. It makes me feel better knowing I helped someone do something, get past an old record, improve.

Thanks!

[Rookie]

5/3/03 - Day 13 of russian bench routine


Bench press
145 x 3 (3 sets)

Squats
145 x 5 (4 sets)

Today went pretty well. I probably could have got 5 or 6 reps with 145 on bench presses. Squats were even easier. I felf like I could have got 8 reps with 145. Everything is on schedule so far.

[AJ010]

Great workout. Everything is going good.

[Rookie]

5/5/03 - Day 14 of russian bench routine

Bench press
120 x 2 (6 sets)

Squats
150 x 5 (4 sets)

Everything went ok today. I am noticing that the squats are getting a little more challenging.

[AJ010]

Looks like the squat weight is going up nicely. Keep it up!

[Rookie]

5/8/03 - Day 15 of russian bench cycle

Bench press
150 x 2 (2 sets)

Squats
155 x 5 (5 sets)

I was really fatigued today because we had to run 2 miles in PE class and I didn't eat breakfast. Squats are getting more challenging now. Ive been moving the weight up pretty fast (15 lbs per week), I think I may have to slow it down now. But I'm glad I've made progress. I probably could have squeezed out another rep with 150 on the bench.

[Rookie]

5/10/03 - Day 16 of Russian bench routine

Bench press
145 x 3 (3 sets)

Squats
155 x 5 (4 sets)

Well the cycle is nearing an end. The next workout will be the last one of the cycle.

[AJ010]

Awesome! You're already repping your old max bench! And the squats are lookin good. Good luck at your final workout and maxing!

[Rookie]

5/12/03 - Final day of Russian bench routine

Bench press
150 x 1
155 x 1
160 x 1
165 x 1 - PR!
170 x 0 - I was soooo close to getting it, but I stalled at the top.

Squat
160 x 12 - PR!

Well today was the final day of the cycle. I was very close to hitting 170 for bench, but I stalled just before lockout. I didn't go for a one rep max for squats because I didn't have the proper equipment, so I did 160 for 12 reps. Thats 217 on a 1RM estimate table. Huge improvment for squats. (before the cycle I could only squat around 150)

Well I think this cycle was a success for me and I am glad I didn't give up. Added 15 lbs on my bench (almost 20), and 50+ pounds to my squat in 6 weeks. I feel more motivated now.

Here are my goal lifts for by the end of my next cycle:

Bench - 185
Squat - 235
Deadlift - 255

I wan't to thank you again, UnlimitedSteel, for motivating me. And I hope you recover soon.

[AJ010]

Great job man! Thats damn awesome gains. It was no problem for me to help you out. I'm glad you had great success. Good luck on your new goals! I'm sure you'll get them soon.

And thanks!

:)

[Rookie]

5/16/03

Bench press
145 x 4 (4 sets)

Squats
160 x 6 (3 sets)

I just did some work at home today, I'm not on a cycle as of yet, I am still looking for one. I'm thinking about trying Fotified Iron's bench routine.

[Rookie]

5/19/03 - Day 1 of fortified iron's bench routine

Bench press
120 x 8 (3 sets)

Incline press
90 x 8 (3 sets)

Squats
160 x 6 (2 sets)

Today was bad. I'm running on 2 hours of sleep. I felt weak today. I struggled on everything. I'm not even sure if I am doing the routine correctly because no one will reply to my thread.

Here is the program:

http://www.fortifiediron.com/invision/index.php?pg=bench

My question has to do with the way the chart is laid out. Like where it says Monday, Wednesday and friday at the top, is the whole column one workout? Or is each box in the column a workout?

Whew this program definatley seems a lot tougher than my last one. It almost seems like overtraining.

[AJ010]

Originally posted by Rookie
5/19/03 - Day 1 of fortified iron's bench routine

Bench press
120 x 8 (3 sets)

Incline press
90 x 8 (3 sets)

Squats
160 x 6 (2 sets)

Today was bad. I'm running on 2 hours of sleep. I felt weak today. I struggled on everything. I'm not even sure if I am doing the routine correctly because no one will reply to my thread.

Here is the program:

http://www.fortifiediron.com/invision/index.php?pg=bench

My question has to do with the way the chart is laid out. Like where it says Monday, Wednesday and friday at the top, is the whole column one workout? Or is each box in the column a workout?

Whew this program definatley seems a lot tougher than my last one. It almost seems like overtraining.

Hey its ok man. Just get more sleep and you'll feel better. I know I'm feeling rundown and weaker at the moment. :(

About the routine, each vertical column is what you do for the day. So monday is incline,flat,powerclean and squats with a certain given percentage. Wednesday has those same exercises but maybe with different percentages.

Good luck with the routine. I hope i helped.

[Rookie]

Originally posted by UnlimitedSteel
Hey its ok man. Just get more sleep and you'll feel better. I know I'm feeling rundown and weaker at the moment. :(

About the routine, each vertical column is what you do for the day. So monday is incline,flat,powerclean and squats with a certain given percentage. Wednesday has those same exercises but maybe with different percentages.

Good luck with the routine. I hope i helped.

Thanks for clearing that up. I think today was just a bad day. Everbody has them once in a while.

[AJ010]

Originally posted by Rookie
Thanks for clearing that up. I think today was just a bad day. Everbody has them once in a while.

No prob. Good luck wednesday.

[Rookie]

5/21/03 - Day 2 of Fortified Iron's Bench routine

Bench press
130 x 8 (3 sets)

Incline press
95 x 8 (3 sets)

Squats
165 x 6 (3 sets)

Well today wen't better than monday did. Not as good as I would like it to be, but it was still better than monday. Whew Only day 2 of the routine and I'm already exahusted! I hope I'll be able to keep up with the program ok.

I'm dreading the day where I have to bench 85% of my max for 4 sets of 6 reps. It hard to do 1 set of 6 reps with 85%, but FOUR sets? I hope I'll be able to do it.

[Rookie]

5/23/03 - Day 3 of Fortified Iron's bench routine

Bench press
135 x 8 (3 sets)

Incline press
100 x 8 (3 sets)

Squats
165 x 7 (3 sets)

I think my body is starting to adjust to this new routine. I had more energy today. I was unsure that I could complete everything, but it turned out ok.

[AMG]

Good luck with the new Bench routine.

[AJ010]

Nice workout!

[AmateurWrestler]

hey man!


you are lookin pretty strong! keep pumping out the weight!

[Rookie]

5/26/03 - Day 4 of Fortified Irons' bench routine

Bench press
130 x 6 (4 sets)

Incline press
95 x 6 (4 sets)

Squats
165 x 8 (3 sets)

I wasn't satisfied with bench press. I struggled too much. Im starting to become discouraged. I hope it starts picking up soon.

[AJ010]

Originally posted by Rookie
5/26/03 - Day 4 of Fortified Irons' bench routine

Bench press
130 x 6 (4 sets)

Incline press
95 x 6 (4 sets)

Squats
165 x 8 (3 sets)

I wasn't satisfied with bench press. I struggled too much. Im starting to become discouraged. I hope it starts picking up soon.

Damn, sorry to hear about the bench. I hope it was just the day. Next time will be better. Other than that the Squats looking good.

[Rookie]

Originally posted by UnlimitedSteel
Damn, sorry to hear about the bench. I hope it was just the day. Next time will be better. Other than that the Squats looking good.

Thanks. I think it probably was just a bad day. And I am maybe expecting too much of myself, wanting to get strong fast. I guess it takes a lot of time for some people.

[Rookie]

5/28/03 - Day 5 of Fortified Iron's bench routine

Bench press
135 x 6 (4 sets)

Incline press
100 x 6 (4 sets)

Squats
170 x 8 (3 sets)

Today went pretty good. I don't know why I keep struggling at the top of my bench. Its kind of weird. My body shakes while I bench, escpecially at the top of the movement. even with a light weight. It has always done that. Not sure why. I need to fix that high sticking point. Squats went great. I wish my bench would grow as fast as my squats would.

I think the high bench sticking point has to do with my weak triceps and delts. Do you know how I can fix this without interfereing with my main bench routine?

But overall this wasn't a bad workout.

[AJ010]

Originally posted by Rookie
5/28/03 - Day 5 of Fortified Iron's bench routine

Bench press
135 x 6 (4 sets)

Incline press
100 x 6 (4 sets)

Squats
170 x 8 (3 sets)

Today went pretty good. I don't know why I keep struggling at the top of my bench. Its kind of weird. My body shakes while I bench, escpecially at the top of the movement. even with a light weight. It has always done that. Not sure why. I need to fix that high sticking point. Squats went great. I wish my bench would grow as fast as my squats would.

I think the high bench sticking point has to do with my weak triceps and delts. Do you know how I can fix this without interfereing with my main bench routine?

But overall this wasn't a bad workout.

Not bad bro. Glad to hear today was better. Ok, about the shaking. Do you have your shoulder blades tucked in when you bench? And to help the lockout, I'm not sure if you can fit anything in but pin/board lockouts would work well for the lockout.

[Rookie]

Originally posted by UnlimitedSteel
Not bad bro. Glad to hear today was better. Ok, about the shaking. Do you have your shoulder blades tucked in when you bench? And to help the lockout, I'm not sure if you can fit anything in but pin/board lockouts would work well for the lockout.

Alright. Thanks for the tips.

I do tuck my shoulder blades in.

Its kind of hard to explain. It feels like I start to lose leverage or somthing 2/3 the way up and start shaking.

I can't do pin lockouts because I use a standard bench. And I don't have boards, but I can do floor preses, if those would help any. What about military press? would that help?

Do you shake when you bench?

[AJ010]

Originally posted by Rookie
Alright. Thanks for the tips.

I do tuck my shoulder blades in.

Its kind of hard to explain. It feels like I start to lose leverage or somthing 2/3 the way up and start shaking.

I can't do pin lockouts because I use a standard bench. And I don't have boards, but I can do floor preses, if those would help any. What about military press? would that help?

Do you shake when you bench?

Oh ok. Floor Presses would help more than military press IMO.

And no, i dont shake when i bench. I used to when my shoulder blades werent tucked in, so thats why i asked you.

[Rookie]

5/30/03 - Day 6 of Fortified Iron's bench routine

Bench press
140 x 6 (4 sets)

Incline press
110 x 6 (2 sets)

Squats
170 x 8 (2 sets)

Today was very frustrating. I'm starting to regret using this program. Everything seems to be going downhill ever since I started this routine.

Bench form was sloppy, I could'nt even finish all of the sets for incline.

I don't understand what this program is trying to do. It uses high reps, practically making me go till failure just to finish a set. This program just seems like its making me do stuff I'm NOT supposed to do.

I am seriously thinking about dropping this program and finding another one. Im halfway through it and I don't feel a bit stronger.

[AJ010]

Originally posted by Rookie
5/30/03 - Day 6 of Fortified Iron's bench routine

Bench press
140 x 6 (4 sets)

Incline press
110 x 6 (2 sets)

Squats
170 x 8 (2 sets)

Today was very frustrating. I'm starting to regret using this program. Everything seems to be going downhill ever since I started this routine.

Bench form was sloppy, I could'nt even finish all of the sets for incline.

I don't understand what this program is trying to do. It uses high reps, practically making me go till failure just to finish a set. This program just seems like its making me do stuff I'm NOT supposed to do.

I am seriously thinking about dropping this program and finding another one. Im halfway through it and I don't feel a bit stronger.

Damn, sorry today felt bad. Give it another go on Monday, and if that goes bad too, then consider dropping it. Its how the program works for you, and thats all that matters. So dropping it may be necessary.

Good luck Monday. I hope that goes good, if you decide to try another shot at it monday.

[Fullback_45]

I agreee with Unlimited. Sorry to hear its going so bad for you especially since so many have benefited from it and im starting it monday. everyones body responds different to different things. All part of the learning process, youll find something that works.

[Rookie]

5/2/03 - Day 7 of Fortified Iron's bench routine

Bench press
115 x 5
120 x 4
135 x 3
140 x 2
150 x 1

Incline press
110 x 6 (4 sets)

Squats
170 x 8 (2 sets)

Man I'm so exausted. But everything went up fine. Inclines were much easier than last time. 150 went up very easy, paused and everything.

Ugh. I'm so tired. Squats went up fine, too, but they can really wear a man out. I'm gonna take a nap now.

[AJ010]

Originally posted by Rookie
5/2/03 - Day 7 of Fortified Iron's bench routine

Bench press
115 x 5
120 x 4
135 x 3
140 x 2
150 x 1

Incline press
110 x 6 (4 sets)

Squats
170 x 8 (2 sets)

Man I'm so exausted. But everything went up fine. Inclines were much easier than last time. 150 went up very easy, paused and everything.

Ugh. I'm so tired. Squats went up fine, too, but they can really wear a man out. I'm gonna take a nap now.

Great job bro. So, I'm assuming that you're gonna continue the program?

[Rookie]

Originally posted by UnlimitedSteel
Great job bro. So, I'm assuming that you're gonna continue the program?

Yeah, I'll stick with it. Hopefully I won't regret that.

[Rookie]

6/5/03 - Day 8 of Fortified Iron's bench routine

Bench press
125 x 5
135 x 4
140 x 3
150 x 2
155 x 1

Incline press
115 x 6
125 x 4

Squats
130 x 8
170 x 10 (2 sets) - PR!

I blazed through the workouts today. I was focused, and mentally prepared for everything. Got a PR on the squats. I need to buy some standard 45 lb metal plates, because I can only fit 170 lbs on the bar (including bar weight).

[AmateurWrestler]

things look like they are going pretty well man!

btw whats the link to that routine your doing?

[Rookie]

Originally posted by AmateurWrestler
things look like they are going pretty well man!

btw whats the link to that routine your doing?

Heres the link:

http://www.fortifiediron.com/invision/inde...ex.php?pg=bench

[AJ010]

Nice workout bro! Great job on that squat PR!

[Rookie]

6/7/03 - Day 9 for Fortified IRon's bench routine

Bench press
135 x 5
140 x 4
150 x 3
155 x 2
165 x 1

Incline press
125 x 6

Squats
130 x 8
170 x 10 (2 sets)

I moved swiftly today, like last workout. I remained focused, and got everything done fine.

[Rookie]

6/9/03 - Day 10 of Fortified Iron's bench routine

Bench press
125 x 5
135 x 4
140 x 3
150 x 2
155 x 1

Incline bench
130 x 6
130 x 5
110 x 6

Deadlifts
178 x 18 - PR!

Today went pretty good. But I have a sunburn all over my back and shoulders so I hurt badly when I benched. 155 felt pretty good on the bench. Got a huge PR on deadlifts. The funny thing is I felt most of the deadlifts in my lower back and In my forearms.

[Rookie]

6/11/03 - Day 11 of Fortified Iron's bench routine

Bench press
135 x 5
140 x 4
150 x 3
155 x 2
165 x 1

Incline press
110 x 6 (3 sets)

Squats
170 x 10 (2 sets)

Today went pretty well. I am still sunburnt though. Tomorrow is the last day of the cycle.

[Rookie]

6/14/03 - Final day of Fortified Irons bench routine

Bench press
155 x 1
165 x 1
170 x 1 - PR!

Incline press
135 x 6 - PR!

Squats
170 x 12 - PR!

Well this program is officially over. I maybe could have hit 175 for bench, but 170 was all I could fit on the bar safely. Incline bench improved quite a bit. Before the cycle, I would stuggle with 115 for 6 reps, but now I can pump 135 for 6 reps. Also got a PR for squats. It looks like Im still making progress. Slowly but surely I'll get where I wanna be.

[John Promise]

Damn, good job. I just read through your journal and it's given me a few things to think about. To think you were discouraged when your max was 150, and now you're putting up 170...you must be very proud.

But one thing I'm curious about with the FI routine is the back work. The only thing in the routine is power cleans. Are they enough for back work on this routine? And out of curiosity, why did you cut them from the routine?

Again, congrats on your PRs.

[Rookie]

Originally posted by John Promise
Damn, good job. I just read through your journal and it's given me a few things to think about. To think you were discouraged when your max was 150, and now you're putting up 170...you must be very proud.

But one thing I'm curious about with the FI routine is the back work. The only thing in the routine is power cleans. Are they enough for back work on this routine? And out of curiosity, why did you cut them from the routine?

Again, congrats on your PRs.

Thanks a lot for the encouragement. I appreciate it.

Well the reason I cut out the powercleans is because I only have a small area in my room to workout in, and powercleans require lots of space so you don't knock into anything.

Thanks for checking out my journal, and good luck with your training.

[Rookie]

6/16/03 - Day 1 of Custom Russian style routine

Warm up
Pushups x 10 (2 sets)
Jumping Jacks x 20

Bench press
135 x 2 (6 sets)

Military press (seated)
70 x 8 (wide grip)
75 x 6
80 x 4
90 x 2

Today is the start of a routine I customized for myself. It uses volumetric sets and reps, since that worked well for me last time. Today went nice and easy.

[AJ010]

Awesome job on Fortified's routine!! You did great bro. Good luck with your routine!!

[Rookie]

6/17/03 - Day 2 of Custom routine

Warm up
pushups x 15 (3 sets)
crunches x 15 (3 sets)

Squats
130x 8
170 x 12
170 x 8

Stiff-legged deadlifts
110 x 6
135 x 6
155 x 10

Today went well. Stiff legged deadlifts felt very easy. I could have used a lot more weight for those. My fingers and forearms hurt the most after the stiff legged deadlifts. I think I have a weak grip. Pretty good workout today.

[Rookie]

6/19/03 - Day 3 of Custom routine

warm up
push ups x 15 (3 sets)
crunches x 20 (3 sets)

Bench press
135 x 3 (6 sets)

Dumbell bench press
45's x 12 (3 sets)

Today went ok. Dumbell presses were really easy.

[Fullback_45]

Congrats on that 20 pound increase. Awsome job!!! New routine is looking nice aswell.

[AmateurWrestler]

good job on the routine las time man, this one looks like it will offer some good results!

[Rookie]

6/20/03 - Day 4 of Custom routine

warm up
push ups x 15
crunches x 20

Squats
170 x 12 (2 sets)

Stiff legged deadlifts
135 x 6
155 x 6
165 x 10

I almost didn't workout today. I got all warmed up and ready and I tried squats, and I only did 7 reps. And I just said **** it and stopped right there because I was tired and I felt like ****.

Thrirty minutes later, I thought to myself "Gonna take more than that to stop me!" and I went back and busted out the reps! I'm very glad that I grew some balls and went back.

[AJ010]

Nice job, especially on not quitting. Your squat is really going up bro.

[Rookie]

6/23/03 - Day 5 of custom routine

Warm up
push ups x 15
crunches x 20

Bench press
135 x 4 (6 sets)

Dumbell military press
20's x 10
25's x 8
30's x 6

Todays workout was only like 20 minutes long. Nice and easy.

[John Promise]

Originally posted by Rookie
5/19/03 - Day 1 of fortified iron's bench routine

Here is the program:

http://www.fortifiediron.com/invision/index.php?pg=bench


Is there another link to this program? When i try this one now, it sends me to the FI message board.

[Rookie]

Originally posted by John Promise
Is there another link to this program? When i try this one now, it sends me to the FI message board.

Hmmm it used to work.

I'll try to find another link for ya.

[Rookie]

6/24/03 - Day 6 of custom routine

Warm ups
Bodyweight squats x 20
Crunches x 25

Box squats
120 x 8
125 x 8 (5 sets)

Thats all for today. You may wonder why I'm using such light weight. It because I'm, going to start off light and work my way up with box squats. Box squats are a lot harder than I thought they would be. Is it normal for box squats to be harder than regular squats?

[Fullback_45]

Good job. Yes it is harder doing box squats than your normal squat.

[AMG]

Things look great so far. Congrats on a massive amount of PRs!

[Rookie]

6/26/03 - Day 7 of Custom routine

Warm up
push ups x 15
crunches x 30

Bench press
135 x 5 (6 sets)

Dumbell bench press
45's x 12 (2 sets)

Today didn't go so well. I felt a little weak on the bench. I hope it was just the day.

[Rookie]

I haven't lifted since last workout because I went camping over the weekend (it sucked, BTW). And I'm sore from chopping firewood with a crappy dull hachet. I am probably going to ditch this routine, because I need to change up the sets x reps scheme and the excercises, so I can shock myself into some new growth.

[AJ010]

I hope you can find a better routine bro. 200 is so close too!

[Rookie]

7/7/03 - ME Bench day

Floor press
70 x 10
120 x 6
135 x 3
145 x 3
155 x 2
165 x 1 PR

Tate presses (on incline bench)
12's x 10
17's x 8 (2 sets)

Plate tricep extensions
20 x 10 (3 sets)

Barbell shrugs
135 x 10 (3 sets)

That week of rest really helped. I'm back now and Im all charged up and I feel stronger than ever! :cool: Floor presses are a real pain in the ass to do without a power rack! But they felt great! Went nice and light on the assistance exerciss like you guys told me to do. Next week I'll go for 165 for 2 or 3 reps on floor press.

[BPP]

congrats on the PR bro :)

[Rookie]

Originally posted by bigpoppaproppy
congrats on the PR bro :)

Thanks. I am gonna shoot for two or three reps with 165 next week.

[AJ010]

Great job bro! Glad to hear you already made a PR with westside. Good luck!

[Rookie]

7/8/03 - DE Squat day

Speed box squats
90 x 2 (8 sets)

Good mornings
90 x 8

Damn I had to stop early today because my right hamstring started to hurt like a bitch after that set of good mornings. Speed Box squats went fine. The weight felt like a feather, but my legs still feel worked. I didn't want to take any chances, so I stopped early. I'm 99% sure it isn't injured, its just a little overstretched because I went past parallel on those good mornings.

Well overall this was an education experience for me. Not to go so low on good mornings.

[AJ010]

Good workout. Sorry to hear about the hamstring pain. I'm sure itll be gone in time for ME Squat

[John Promise]

Good call cutting the day short. No sense turning a warning sign into a full-blown injury. Just take it easy if you feel it start up later, and don't let it get you down.

[Rookie]

Hey guys, I haven't been able to update my journal because I don't have internet access because we just got done moving. I still don't have internet acces yet, I'm updating this from my aunts house. But I still lifted.

7/10/03 - DE Bench day

Speed bench press
Wide grip 85 x 3 (5 sets)
Close grip 60 x 3 (5 sets)
Normal grip 90 x 3 (5 sets)

Tate presses
17's x 10 (3 sets)

Plate tricep extensions
20 x 12 (3 sets)

Barbell Shrugs
140 x 10 (3 sets)

[Rookie]

7/11/03 - ME squat day

Box Squats
120 x 5
135 x 5
145 x 5
155 x 2
165 x 2
170 x 2 - PR

Good mornings
80 x 10 (3 sets)

HAd to cut the workout short because I had to help move stuff.

[Rookie]

7/14/03 - ME Bench day

Floor press
120 x 6
135 x 4
145 x 4
155 x 3
165 x 6 - PR!!

Tate presses
17's x 12 (3 sets)

Plate tricep extensions
20 x 12 (3 sets)

Barbell shrugs
145 x 10 (3 sets)

Today was great. I busted last weeks floor press PR! Last week was 165 x 1 and this week it was 165 x 6! Assistance exercises felt easier than ever.

[AJ010]

Damn, thats kickass bro!! you're improving really fast with westside!! Awesome PR!

[BPP]

awesome PR
hope the itnerente is up soon at your house :)

[John Promise]

And you were worried about your bench. pfff...You'll be at 200 in no time.

Congrats.

[Rookie]

7/15/03 - DE Squat day

Speed box squats
90 x 2 (8 sets)

Good mornings
85 x 10 (3 sets)

Dumbell lunges
17's x 10 (3 sets)

[Rookie]

7/17/03 - DE Bench day

Speed bench press
Normal grip 75 x 3 (5 sets)
Close Grip 65 x 3 (5 sets)
Wide grip 75 x 3 (5 sets)

Dumbell tricep extensions
12's x 8 (3 sets)

Close grip Barbell rows
75 x 10 (3 sets)

Dumbell Hammer curls
22's x 8 (3 sets)


Internet is finally up at my house.

[AJ010]

Looks liie some good speed workouts. How would you rate your speed on the box squats and speed bench?

[Rookie]

Im not really sure how fast I was. But I am still sore from the last DE squat workout.

[Rookie]

7/18/03 - ME Squat day

Box squats
100 x 8
130 x 4
150 x 4
160 x 3
170 x 5 - PR!!

Well thats all for today. I stopped early because I was sill very sore from the last DE squat workout, but surprisingly I still got a PR for box squats. Last week it was 170 x 2, now it is 170 x 5. Westside is being very good to me! Man, If I keep this up, I'll have a 700 total in no time!

EDIT: Is it normal for my box squat to be that much lower than my norml squat? I could rep 170 for 12 reps on a normal squat. But I can only rep it 5 times on a parallel box. Is that normal?

[BPP]

westside is doing great for me too

congrats on the PR :)

[AJ010]

Awesome job rookie! Thats a great PR. And yes, it is normal for your box squat to be lower than your reg squat. You may be weak *right* at parallel, and since you have to stop there for a bit, its harder. Also, something really cool for me was that, because i used 2 box heights, i could determine that at maxout id add 20+lbs every time.

[Rookie]

Ok. I don't even know what my max is for squats. I am assuming its 220 because I got 12 reps with 170. Do you think thats an accurate guess?

Oh I'm going to max out one of these days when I buy some more plates to fit on my bar. I can max out with bench now, because the place that I'm living has a gym with a nice olympic bench and olympic barbell with plenty of plates. But no squat rack.

[AJ010]

Yeah, around 220 sounds reasonable.

[Rookie]

7/21/03 - ME Bench day

Close grip bench
100 x 6
110 x 6
120 x 4
130 x 2
140 x 1
145 x 1 - 40 lb PR!!

Dumbell tricep extensions
12's x 10
17's x 8 (2 sets)

Barbell rows
90 x 10 (3 sets)

Hammer curls
27's x 8 (3 sets)

Last time I maxed out for close grip bench I got 105 lbs. That was like back in february or march. Now I got 145 lbs. 40 lb PR is pretty good I guess. Assistance work went well.

[BPP]

huge pr bro!!
congrats:)

[Rookie]

Thanks. Iv'e been getting a PR every ME workout so far!

I look forward to breaking this one next week!

[AJ010]

Thats fukin kickass bro! Thats a huge PR! Great job man

[John Promise]

Damn awesome PR there man!

[Rookie]

7/22/03 - DE Squat day

Speed box squats
90 x 2 (8 sets)

Good mornings
90 x 10 (3 sets)

So far I'm not too fond of DE days. With ME days everything is cut and dried. But on DE day I have to worry about "was I fast enough" and all of this other BS. It just feels weird. Speed box squats don't feel any faster than last week or the week before. I don't understand how I can rep 170 12 times on a regular squat, but 90 lbs on a box squat dosent feel fast. Heck even when I do a speed box squat with no weight at all, just bodyweight, it still dosent feel fast. I can feel sort of a "sticking point" right off of the box. Should I lower the weight until I feel no sticking point at all, or is it normal to feel a sticking point even on DE days?

[John Promise]

Don't get too discouraged because you don't think you're going fast enough...just use it as motivation to increase speed next week.

I see the same thing on my Smith squats...I'm striving to go deeper, and though I know I'm going deeper than in the past, I'm still not happy with depth...no skin off my back, just means I've got more work to make myself happy.

Now the sticking point issue is a little different. My question is, are you failing at the sticking point without completing a single rep, or does the rep just slow down when you're at that point?

If the sticking point prevents you from completing a set, then definitely drop the weight. But if you're still able to move the weights, just not as fast at that point, then continue using the same weight until that sticking point is no more.

Also, try to identify what muscle(s) are causing you to stick and work on strengthening it/them.

I hope this all makes sense.

[AJ010]

Bump what John P said. I'd say that you're just doutbing yourself...and that you really are going fast enough. If it really doesnt feel fast enough, drop the weight some pounds.

[Rookie]

Yeah the sticking point just slows me down a bit. Thanks for the reassurance. :)

7/23/03 - Bench strength test

Bench press
170 x 1 - Went up good, no stalls or anything.
176 x 1 - PR! Also went up decently with no stalls.

Well I wasnt supposed to do this, but I was curious about my bench so I tried 170 lbs and it went up great, and I tried 176 and it also went up great! I am very confident I can hit 180 now. I just need to go buy some more plates, or use the public gym here if I want to max out. But I was glad 176 went up well

EDIT: I have 25 bucks. Do you think thats enough to get two 20 or 40 lb metal plates?

[Fullback_45]

Badazz bro!!!!! Congrats. If 176 went up as well as you described, you might just be able to hit 185! Goodluck next time you max.

[AJ010]

Awesome bro! I think you need a little more money ;)

[John Promise]

See? The progress is coming. Never doubt yourself and keep the PRs coming.

[BPP]

Originally posted by John Promise
See? The progress is coming. Never doubt yourself and keep the PRs coming.

exactly

you jsut gotta believe!

[Rookie]

7/25/03 - ME Squat day

Box squats
110 x 6
130 x 4
130 x 4
150 x 3
176 x 6 - PR!

Good mornings
90 x 10 (2 sets)

Powercleans
90 x 6
100 x 4
110 x 2
120 x 1
130 x 1
140 x 1
150 x 1 - PR

I felt kind of sore and beat up today because I went to Water World yesterday. I got tossed like 20 feet in the wave pool. Its a pool where every ten minutes a huge tidal wave comes and throws everyone all over the place.

Well anyway todays workout was pretty good. I rigged up my bar so I could fit 6 more lbs on it safely. Got 176 x 6 it was really tough, but I got it. I made sure I was completeley rested on the box before I got up so I wasnt cheating. Im switching to a different ME exercise next week. I tried powercleans for the first time and got 150. I don't know if thats good or not. It probably sucks like everything else. Oh well. Pretty good workout today.

[AJ010]

Nice workout bro. Great job on the box squat and powerclean. Both are looking good.

I bet waterworld was fun! :D

[BPP]

man
everyt time i look I see PR's!!
keep up the good work bo
your doing GReAT!!!!

[Rookie]

Thanks everyone! Water world was fun except for the long lines. The wave pool was crazy. The force of the wave is incredible. You get tossed like a ragdoll head first into a group of unsuspecting people.

And the 8 story water slide was fun, too.

[AJ010]

Wow, I want to go there sometime lol. :D

[Rookie]

Originally posted by UnlimitedSteel
Wow, I want to go there sometime lol. :D

Yeah its fun.

Of course I always 'accidentally' got thrown into the hot girls tubes. :D

[Rookie]

7/28/03 - ME Bench day

Close grip bench press
110 x 6
120 x 6
130 x 3
140 x 1
150 x 1
155 x 1 - 10 lb PR!

Dumbell tricep extensions
12's x 12
17's x 10 (2 sets)

Dumbell front/side raises
7's x 20 (3 sets)

Dumbell bench press
45's x 12
45's x 8

Best workout I had in a long time. My shoulders and triceps feel totally blasted. Got a 10 lb PR on close grip bench, 155 lbs. Last week it was 145 lbs. I did super light front/side delt raises for a lot of reps and now my delts feel like jelly. Its been a while since I worked this hard, and it feels good. It also feels great that I can close grip bench my old normal bench max. Well I gotta go eat now.

[BPP]

GReAT workout bro, and good PR!!!
keep up the spirit and hard work you showed today and great numbers will follow!!!!!

[AmateurWrestler]

Originally posted by Rookie
7/28/03 - ME Bench day

Close grip bench press
110 x 6
120 x 6
130 x 3
140 x 1
150 x 1
155 x 1 - 10 lb PR!

Dumbell tricep extensions
12's x 12
17's x 10 (2 sets)

Dumbell front/side raises
7's x 20 (3 sets)

Dumbell bench press
45's x 12
45's x 8

Best workout I had in a long time. My shoulders and triceps feel totally blasted. Got a 10 lb PR on close grip bench, 155 lbs. Last week it was 145 lbs. I did super light front/side delt raises for a lot of reps and now my delts feel like jelly. Its been a while since I worked this hard, and it feels good. It also feels great that I can close grip bench my old normal bench max. Well I gotta go eat now.

good work there man :)



how much ya weighin these days?

[Rookie]

Originally posted by AmateurWrestler
good work there man :)



how much ya weighin these days?

Thanks for the encouragment guys!

I dont weigh much. Around 145 lbs...And Im over 6 feet tall. haha

[AJ010]

Kick ass job on the close grip bench bro!

[AmateurWrestler]

Originally posted by Rookie
Thanks for the encouragment guys!

I dont weigh much. Around 145 lbs...And Im over 6 feet tall. haha



haha damn u a light weight!


keep up the nice **** man

[Rookie]

7/29/03 - DE Squat day (sort of)

Speed box squats
90 x 2 (5 sets)
95 x 2 (3 sets)

I had to leave at this point to go to the movie theater to see pirates of the carribean. But on the way home we stopped at walmart and I bought two 25 lb metal plates so now I can fit 210 lbs on my bar. I wasnt supposed to max out on DE day, but I was anxious to see what a heavier weight would feel like.

Box squats
180 x 1 - easy
190 x 1 - still easy I could have done more - PR!

I didnt try to do more because its hard to unrack heavy weight off of your bench hooks, because I basically have to do a goodmorning to get the weight off of the hooks, and me trying to good-morning over 200 lbs would be a back injury waiting to happen, so I decided not to. I know I could box squat 200 pretty easily its just getting the weight unracked is the hard part. Good news for the most part.

I also messed around seeing if I could bench 210. I didnt actually try to bench 210, but I just wanted to see if I could unrack it, and I could pretty easily. But Im not gonna even think about trying to bench that without a spotter.

[John Promise]

Why not try it without a spotter? If you miss, just dump the weights...I did it tonight with 205 :D (I think that story is going in my jounral in a few minutes)

Be careful though, I aggravated my wrist the last time I did it maybe a year and a half ago.

BTW, can you do a goodmorning off the flat bench? My gym has no squat rack and that's the only thing I can think of, but I wonder how awkward it is. Is it worth trying, or too dangerous off the flat bench?

Also, good job on the box squats, but shame on you for giving into temptation. ;)

[BPP]

cngrats on yet ANOTHER pr! lol

[Rookie]

Thanks everyone! All of the motivation helps me a lot!

About the goodmorning question, I just stand on the end of the bench (not over the part where you lay down) and stick my neck and shoulders under the bar and lift.

--Update--

I tried benching 180 and I got it. 200 lbs is getting closer and closer.

[AmateurWrestler]

Originally posted by Rookie
Thanks everyone! All of the motivation helps me a lot!

About the goodmorning question, I just stand on the end of the bench (not over the part where you lay down) and stick my neck and shoulders under the bar and lift.

--Update--

I tried benching 180 and I got it. 200 lbs is getting closer and closer.


great job man! 200 lbs soon!!!!!!!! :D

[AJ010]

Awesome job on that PR! 200 is gettin closer for bench! :D

[Rookie]

7/31/03 - DE Bench day

Speed bench press
(normal grip) 100 x 3 (5 sets)
(close grip) 100 x 3 (5 sets)
(wide grip) 100 x 3 (5 sets)

Kick backs
17's x 8
12's x 10 (2 sets)

Dumbell front/side raises
12's x 15 (2 sets)

Barbell rows
100 x 10
100 x 8
100 x 5

This was the frist decent DE workout Ive done since Ive started westside. Speed bench presses went okay I REALLY felt those kickbacks and the front/side raises. My lats got exausted pretty quickly from those barbell rows on the last set my form was off. Good workout though. I feel worked. I hope the next DE squat goes as well as today.

[AmateurWrestler]

Originally posted by Rookie
7/31/03 - DE Bench day

Speed bench press
(normal grip) 100 x 3 (5 sets)
(close grip) 100 x 3 (5 sets)
(wide grip) 100 x 3 (5 sets)

Kick backs
17's x 8
12's x 10 (2 sets)

Dumbell front/side raises
12's x 15 (2 sets)

Barbell rows
100 x 10
100 x 8
100 x 5

This was the frist decent DE workout Ive done since Ive started westside. Speed bench presses went okay I REALLY felt those kickbacks and the front/side raises. My lats got exausted pretty quickly from those barbell rows on the last set my form was off. Good workout though. I feel worked. I hope the next DE squat goes as well as today.


good workout man! looks like a fun one

[AJ010]

Workout looked good. I asked you everything at FI though ;)

[Rookie]

8/1/03 - ME Squat day

Deadlifts
135 x 10
220 x 3
240 x 1
270 x 1
290 x 1 - PR!!!

Dumbell lunges
20's x 15 (3 sets)

Thats all for today. I decided to work out at my apartment complexes gym today. I maxed out deadlifts for the first time today. I got 290. That brings my total up another 10 pounds . My thighs felt very exausted after the deadlifts, but I went ahead and did some lunges and those absolutley KILLED my hams. A short, but very good workout today.

[AJ010]

Awesome work man! Almost 300!

[Rookie]

Originally posted by UnlimitedSteel
Awesome work man! Almost 300!

Thanks. If I can get into the gym next week, Ill go for 300.

I had to get let in by some kid today because I dont have the key. The key costs like 30 bucks.

[AJ010]

Originally posted by Rookie
Thanks. If I can get into the gym next week, Ill go for 300.

I had to get let in by some kid today because I dont have the key. The key costs like 30 bucks.

Damn, that kep part sucks. At least you got it.

Good luck with 300!

[Rookie]

8/4/03 - ME Bench day

2 Board press
120 x 5
140 x 3
160 x 3
170 x 1
180 x 1
185 x 1
190 x 1 - PR!!

Tate presses (on incline bench)
17's x 15 (3 sets)

Dumbell military press
27's x 10 (3 sets)

Barbell rows
100 x 10 (3 sets)

Good workout today. This is my first time trying board presses. I hit 190 on the 2 board press. Hopefully I'll break that next week! Tate presses are getting a lot easier. DB military presses were pretty easy. Barbell rows were easier than last time. Come on 200 lb bench!

[AJ010]

Originally posted by Rookie
8/4/03 - ME Bench day

2 Board press
120 x 5
140 x 3
160 x 3
170 x 1
180 x 1
185 x 1
190 x 1 - PR!!

Tate presses (on incline bench)
17's x 15 (3 sets)

Dumbell military press
27's x 10 (3 sets)

Barbell rows
100 x 10 (3 sets)

Good workout today. This is my first time trying board presses. I hit 190 on the 2 board press. Hopefully I'll break that next week! Tate presses are getting a lot easier. DB military presses were pretty easy. Barbell rows were easier than last time. Come on 200 lb bench!

Nice job on the 2 board press!! Would you consider that your sticking point?

Everythings lookin great. :cool:

[Rookie]

Originally posted by UnlimitedSteel
Nice job on the 2 board press!! Would you consider that your sticking point?

Everythings lookin great. :cool:

Thanks!

Yeah I think thats around my sticking point.

[AJ010]

Originally posted by Rookie
Thanks!

Yeah I think thats around my sticking point.

Anytime bro. Work on your 2 board. Your bench will go up faaast!(sinc eits ur stickin point)

[Rookie]

8/5/03 - DE Squat day

Speed box squats
100 x 2 (8 sets)

Dumbell Lunges
23's x 15 (3 sets)

It was really short....Mainly cause I felt like crap today and had no energy.


But still a decent workout none the less. I need to find some different assistance exercises to do. Anyway the speed on the box squats felt pretty good. The lunges were easy. I was gonna do good morninings but I was so tired....

I think Illl go back later tonight and do some more assistance exercises....

[AJ010]

Originally posted by Rookie
8/5/03 - DE Squat day

Speed box squats
100 x 2 (8 sets)

Dumbell Lunges
23's x 15 (3 sets)

It was really short....Mainly cause I felt like crap today and had no energy.


But still a decent workout none the less. I need to find some different assistance exercises to do. Anyway the speed on the box squats felt pretty good. The lunges were easy. I was gonna do good morninings but I was so tired....

I think Illl go back later tonight and do some more assistance exercises....

Looked good bro. Nice and short :)

[Rookie]

Update - I tried benchin 185 and got it! It was really hard, but I struggled and I got it!

200 here I come!!

[AJ010]

Originally posted by Rookie
Update - I tried benchin 185 and got it! It was really hard, but I struggled and I got it!

200 here I come!!

Damn, bitch you're catchin up to me! :eek: :D

Good job

[John Promise]

Originally posted by UnlimitedSteel
Damn, bitch you're catchin up to me! :eek: :D

Good job
Bump

I'm going to have to hit 235 one of these days before he passes me :D

J/K Keep up the good work Rookie.

[Rookie]

Thanks guys!

8/7/03 - DE Bench day

Speed bench press
Wide grip - 100 x 3 (4 sets)
Normal Grip - 100 x 3 (4 sets)
Close grip - 100 x 3 (4 sets)

Tricep bar bench
50 x 12
100 x 6 (2 sets)

Dumbell miliatry press
20's x 8
30's x 8 (2 sets)

Lat pulldowns
90 x 10
100 x 10
110 x 10

Tate presses
15's x 12
20's x 10 (2 sets)

Well I bought the key for the gym today so now I have access to as lot more exercises. Speed bench press went good. I tried out the tricep bar and I like it. Everything went pretty smooth today. But Im not used to lifting in front of other people. It's quite a change from my bedroom.

Wish me luck cause Im goin for a 300 deadlift tommorow!

[BPP]

ull nail 300 bro
kill it :mad:

:cool:

[Rookie]

Originally posted by bigpoppaproppy
ull nail 300 bro
kill it :mad:

:cool:

Thanks.

Lets hope so....

[Fullback_45]

Goodluck bro, 300 is real nice!

[John Promise]

300...nice! Good luck with it.

[Rookie]

8/8/03 - ME Squat day

Deadlifts
135 x 10
220 x 3
250 x 1
270 x 1
305 x 1 - Whoo whooo now my total broke 700!! PR!!
310 x 0 - My grip was shot after the 305 deadlift.

Stiff-legged deadlifts
135 x 10 (3 sets) - I could have dona a lot more, but my grip was shot.

Static barbell hold
135 x 30 sec

Well thats all for today. I FINALLY BROKE 700! The 305 deadlift bumps my total to 710! It was tough, my grip was slipping, but I gripped it with every ounce of strength I could muster and locked it out. The whole time I was thinking "Man I gotta make this lift, I can't let the guys at FI.com down". My hands have calices all over them now. Well now I know where I stand on deadlifts. Now its back to training and pushing myself even harder

[AJ010]

****, good job. You broke my best deadlift by 5lbs damnit ;)

When my knees are better, im gonna beat you :p

[Rookie]

Originally posted by UnlimitedSteel
****, good job. You broke my best deadlift by 5lbs damnit ;)

When my knees are better, im gonna beat you :p

Haha thanks man.

[BPP]

awesome job bro :)

dont worry the calouses will just rip off next time you dl anyways lol
mine always do

great job
800 by the end of the year :cool:

[Fullback_45]

Awsome man, thats a nice dead bro!

[Rookie]

Thanks everyone!

Man, I've never been this sore in my entire life. Maxing out on deadlifts takes alot out of you. My forearms, glutes, hams, quads, upper back, lower back, and traps are all really sore. I hope I'll be okay in time for next week.

[BPP]

sure does
deadlifts use 75% of the bodys muscles :)

[John Promise]

Originally posted by bigpoppaproppy
awesome job bro :)

dont worry the calouses will just rip off next time you dl anyways lol
mine always do

OUCH! Before I did the bench program, I decided to do shrugs without straps. 2nd week, and I ripped the callous off my left hand. It bled all over the place and hurt too much to do any heavy gripping for two weeks after.

Painful as hell, but still cool to have drawn blood in the gym :)

[BPP]

hehe
i never bleed
just lose the top of them

youu get used to it doin strongman though :)

[Rookie]

8/10/03 - ME Bench day

2 Board press
120 x 8
140 x 5
160 x 3
180 x 1
190 x 1
200 x 1 - Very tough - PR!

Dumbell bench
45's x 10
50's x 8 (2 sets)

Dumbell rows
50's x 10 (3 sets)

Tate presses (on incline bench)
15's x 10
20's x 8 (2 sets)

Good workout today. Got 200 lbs on 2-board press. It wasn't easy though. It took me a while to get it up and the form wasnt good. So I'm not really happy with my perfomance today. :(

[John Promise]

NO! I will not let you be disappointed in that!

200lb with shaky form is still an improvment over failing with 200lbs.

And now you know you can get 200, so when you get it next week with good form, it will be further improvement.

[AJ010]

Dude, stop being a big pussy, you did 200!! :D

[Rookie]

Well thanks for the encouragment guys.

I hope I can get it with good form next time.

And another thing, Im not really using boards for board presses, Im using plates. Two 8lb plastic ones tied together. But they are about 1.5 inches thick each. So Im going about an inch lower than I would be going If I was using actual 2x4's. Would that make any difference?

And about next week, should I just do 2-board again, or should I do floor presses or 3 board or somthing?

[AJ010]

Actually....real 2x4's are 1.75" thick usually.....so 1/2 inch more ROM ;)

Exercise is up to you. i personally did well doing exercises 2 weeks straight

[Rookie]

8/12/03 - DE Squat day

Speed box squats
100 x 2 (8 sets)

Good mornings
100 x 10 (2 sets)

DB lunges
23's x 10 (2 sets)

Today went well. Box squats felt light and faster than usual. Everything good.

[AJ010]

Solid workout bro. Keep up the good work. When do you max out?

[Rookie]

Steel - Im probably gonna max out in like 3 weeks. Im not expecting huge prs though cause I just maxed out not to long ago.

8/14/03 - DE Bench day

Speed bench press
100 x 3 (5 sets) - Normal grip
100 x 3 (5 sets) - Wide grip
100 x 3 (3 sets) - Close grip

Tate presses (on incline bench)
23's x 10 (3 sets)

Barbell rows
100 x 10 (3 sets)

Today was pretty good. Same ****, different day.

[AJ010]

Nice workout. Howd speed feel today?

[Rookie]

8/15/03 - ME squat day

Box squats
130 x 6
150 x 3

Regular squats (parallel)
170 x 1
190 x 1
200 x 1
210 x 1 - *Very* hard to unrack. But once I got it off the hooks, I squatted it without too much trouble.

I decided to do some heavy squatting today. I warmed up with some box squats. Then I did some regular squats. I got 210. I could have done more, but thats all the weight I can fit on my bar. Im confident I could get 220 probably more. Right now my back is recovering from the 210 pound good-morning I had to do to unrack the barbell. I wanted to continue and do more exercises but my back is telling me not to. So thats all today. Man I would do anything for a squat rack right now.

[AJ010]

Goood job!

[John Promise]

Originally posted by UnlimitedSteel
Goood job!
WTF? I come in to see what's going on and this is what I see? Nothing like linking to the previous posts so I know what he did a good job on. :D

That is a good job though. What do you normally use for weight with Good Mornings? 210 is impressive, even if it was just an unracking...Also impressive as a squat after all those other sets.

Can't wait to see what you do when you max.

[AJ010]

Haha. Well thats nice of you to mention that :D

Hows this:

Good job on the box squats and free squats! Damn, unracking that much GM style is damn good.

[John Promise]

Originally posted by UnlimitedSteel
Haha. Well thats nice of you to mention that :D

Hows this:

Good job on the box squats and free squats! Damn, unracking that much GM style is damn good.
That's better :D But it's really BB.com's job to put that initial post at the top of the page so we all know what we're responding to. :D We're not doing anything for them, the least they could do for us is offer that little convenience. :D

[Rookie]

Thanks guys. My back is pretty strong in comparison to my legs thats why I was able to gm that weight. And thats probably why my deadlift is way higher than my squat.

[John Promise]

Sounds like BPP...Nothing wrong with that though. Strong back will help you out through life.

[BPP]

Originally posted by John Promise
Sounds like BPP...Nothing wrong with that though. Strong back will help you out through life.

I was just gonna say that :)

yeah, the strong back helps

now we just gotta get those legs up to par with em :)

Rook and BPP: A journey of 4 legs

:D

[Rookie]

8/18/03 - ME Bench day

Floor press
120 x 6
140 x 6
160 x 3
180 x 1
190 x 1
195 x 1 - PR!

Dumbell military press
23's x 10
28's x 8 (2 sets)
33's x 6 (2 sets)

Tate presses
23's x 12

Barbell rows
110 x 6 (4 sets)

This is the kind of workout that I like to have. I moved quickly, had no distractions and just got everything done. I hit 195 on floor press. When I first started this westside cycle I think my floor press was 165. Now its 195. Pretty big PR. Assistance is getteing easier every week.

[AJ010]

Good job on the pr! Damn, i think when i start squats/deads again im gonna have to beat you ;)

[BPP]

awesome PR bro :)
keep workin hard!!!!!

[Rookie]

8/19/03 - DE Squat day

Speed box squats
110 x 2 (12 sets)

Stiff legged deadlifts
110 x 10
140 x 8
180 x 8
200 x 8

Dumbell lunges
23's x 10 (3 sets)

Good workout. Good speed on box squats.

[AJ010]

Good workout. SL's looked good.

[John Promise]

Bump on the DLs. They look impressive.

[Rookie]

Thanks guys they were real easy. I could have done more.

[Rookie]

8/21/03 - DE Bench day

Speed bench press
Close grip 100 x 3 (4 sets)
Wide grip 100 x 3 (4 sets)
Normal grip 100 x 3 (4 sets)

Dumbell bench press
50's x 8 (3 sets)

Tricep bar bench
60 x 10
110 x 6

Lat pulldowns
80 x 10
100 x 8
110 x 8

Dumbell military press
20's x 10
25's x 10

Dumbell front side raises
10's x 10 (3 sets)

Nice workout today. A little longer than usual. Speed bench went pretty fast. Close grip speed bench noticably went quite a bit faster than last time. Im doing Dumbell bench because I want to get my left side caught up with my right side.

[healthy n_fit]

Another good workout. Speed bench is looking impressive.

[Rookie]

Thanks

Im upping the weight for speed bench next week.

[Rookie]

What do you think of the dumbell presses by the way?

[Rookie]

How many times are you gonna change your name, steel?

8/22/03 - Foolin around day

Deadlifts
135 x 10
225 x 3
275 x 1
310 x 1 - PR!!

Bench press
135 x 8
190 x 1 - PR!!

Today I went to the gym with my aunt so I could show her a few excercises because she wants to start lifting. So Ididnt have much time for a real workout so I decided to do some deadlifting and benching. I got 310 for deadlifts, it was tough but I locked it out and my grip held on better than last time. I tried benching and got 190 It went up ok without much truoble. Im confident I can get 195. I dont know about 200 though. Wow back when I could only bench 150 lbs I never thought I would get this far. Thanks for all of the encouragment guys.

[AJ010]

You're damn welcome. How the hell did you surpass the coach? You must have cheated :D

We gotta set a competition between us, since we got like the same lifts.

[Fullback_45]

Congrats on those PR's bro. Awsome work!

[Rookie]

Thanks fullback.

And Steel, thanks for the compliments, but youre still ahead of me, bro. You are lighter and younger than me.

[AJ010]

Originally posted by Rookie
Thanks fullback.

And Steel, thanks for the compliments, but youre still ahead of me, bro. You are lighter and younger than me.

Well the lighter, younger part, yeah. But, weight wise, damnit you're winning lol.

[John Promise]

Originally posted by Rookie
How many times are you gonna change your name, steel?

8/22/03 - Foolin around day

Deadlifts
135 x 10
225 x 3
275 x 1
310 x 1 - PR!!

Bench press
135 x 8
190 x 1 - PR!!

Today I went to the gym with my aunt so I could show her a few excercises because she wants to start lifting. So Ididnt have much time for a real workout so I decided to do some deadlifting and benching. I got 310 for deadlifts, it was tough but I locked it out and my grip held on better than last time. I tried benching and got 190 It went up ok without much truoble. Im confident I can get 195. I dont know about 200 though. Wow back when I could only bench 150 lbs I never thought I would get this far. Thanks for all of the encouragment guys.
That's awsome, I remember when you complained you weren't making any progress. Keep it up.
:cool:

[Rookie]

Thanks!

Well guys Im takin the week off, cause Im gonna do the FI bench program which hopefully boost my bench up to 200 pounds. Man Im so close. Im gonna be so happy when I hit 200.

[AJ010]

Originally posted by Rookie
Thanks!

Well guys Im takin the week off, cause Im gonna do the FI bench program which hopefully boost my bench up to 200 pounds. Man Im so close. Im gonna be so happy when I hit 200.

Good luck on the routine!

[Fullback_45]

Bump, good luck on that routine!

[John Promise]

Originally posted by Rookie
Thanks!

Well guys Im takin the week off, cause Im gonna do the FI bench program which hopefully boost my bench up to 200 pounds. Man Im so close. Im gonna be so happy when I hit 200.
I thought you were unhappy with that program last time you did it.

Better luck with it this time around...it was a fun program.

[Rookie]

Originally posted by John Promise
I thought you were unhappy with that program last time you did it.

Better luck with it this time around...it was a fun program.

Yeah I didnt do so well with it last time, but I think that was because I didnt take any time off before I started the program and the program that I did before the FI bench routine was very simillar to it.

This time around those problems are non-existant.

[Rookie]

9/1/03 - Day 1 of fortified iron bench routine

Bench press
135 x 8 (3 sets)

Man what a crappy day.....Broke up with my girlfriend, felt like crap all day, felt weak. 135 x 8 was hard. I didnt even bother to do the rest of the workout. I was too depressed to do anything..

I hope the rest of the routine goes smoothly. I just want this day to be over.....

[AJ010]

Sorry to hear about you breakin wit ur GF. You'll get another one.

And sorry the workout sucked

[BPP]

sry bout the gf bro :(

[Fullback_45]

Be strong, pic yourself up.................carry on. Sorry about that gf. Beat hte **** of those weights next time bro!

[Rookie]

Thanks guys. Im trying not to let it get me down, but its hard.

But the way I look at it, there is only two things I can do:

1.) I can be depressed all of the time, just lay around do nothing, thinking about the past.

or

2.) I can move on with my life.

Im gonna choose 2.

[Nino]

Great outlook Rook!

Like old Henry says "Friends may come and go. But two hundred pounds is always two hundred pounds". Keep lifting hard, it'll cleanse your soul.

[John Promise]

Sorry about the break up, but look at it this way: now you're free :)

[Rookie]

9/3/03 - Day 2 of fortifiedirons bench routine

Bench press
145 x 8

Oh man. My worst nightmare has come true! I injured my left pec today! awww it hurts pretty bad. It hurts up in the upper outside corner by the armpit. I was stretching and warming up, and rotating my arms in full circles and I felt a jerk in my left armpit area, I thought It was nothing then I moved on to the first set of bench presses, and after I finished I immideatley felt strong pain in my left pec. I iimidiatley left, and now im putting an icepack on it.

I hope its not too serious. It sure does hurt quite a lot though.

Man this makes me so angry! I was soo close to achieving my goal of a 200 bench press.

[Fullback_45]

Dont say "Was". You still are man. Sorry to hear about it, in a few days though youll know were you stand, mightn ot have torn it, maybe pulled it. These things happen. Best of luck and keep your head up, you've come far.

[AJ010]

Damn bro.....injuries come and go. Sorry you ahd to experience it now

[BPP]

Originally posted by Fullback_45
Dont say "Was". You still are man. Sorry to hear about it, in a few days though youll know were you stand, mightn ot have torn it, maybe pulled it. These things happen. Best of luck and keep your head up, you've come far.

bump
dont call it early bro

it may be very minor!!

and many of the top benchers BECAME the best AFTERa pec tear
it FORCED them to work their tris super hard and made them a better bencher in the long run!
keep your head up :)