0skr's Workout Journal: Starting Strength [Archive]

Delusional

11-03-2008, 02:11 PM

Info about me No need to read this

Well, my names Oscar, I'm 13 (in before "You're 13") and I've been lifting for around 4 months. Before I lifted, I was around 95-100lbs (lol) and now I'm 125lbs. I've also gone from 5'2 to 5'3. After my noob gains period, which came with 20lbs or so, everything slowed down and well my strength improved slowly. I had an increase of about 40lbs in most compound lifts during those 2-3 months, after this I was increased 5lbs in a lift every 2 weeks or so.

I decided I wanted my strength to get back on track since, at the moment, I care more about strength than muscle mass. I had also made a bet with a friend that I would be benching 135 by january (he doesn't squat or dl, so no point in making a deal there). I knew that at the rate I was going I wasn't going to win the bet, so I decided to get on a strength program.

My family can't afford a gym membership right now, since my dad has gone to jail and he was the only one that worked, so the economical situation has become horrible. He's been locked up for 2 months and will get out in december, but he will be on probation and since he got sent to jail in Peru he doesn't have a job there since he usually work in USA. Luckily, I have a bench and a barbell. I also have 80 lbs of weight, which I will supplement with gallons of sand and I will continue progressing.

Oh, I forgot to mention the fact that I've been on rippetoes for 2 weeks and this is my third one, I didn't feel like making a log, but I guess it'll be better. I only take whey post workout and a multi vitamin

Delusional

11-03-2008, 02:15 PM

Week 3

10/3/08 Workout A

Bench Press.

Warm Up

45lbs x 1 x15
65lbs x 1 x12
75lbs x 1 x8
85lbs x 3 x4

Squat Note: I squat ATG

45lbs x 1 x15
65lbs x 1 x8
75lbs x 3 x5

Deadlift

45lbs x 1 x 8
65lbs x 1 x 8
75lbs x 1 x 8
95lbs x 2 x 8

I need to get the sand in order to up the weight for deadlifts

crusher777

11-03-2008, 02:38 PM

Good work so far. Rippetoes is probably the best program you could start out on.

Delusional

11-05-2008, 03:42 PM

Week 3

11/5/08 Workout B

Pull Ups

3x8

Military Press

35lbs x 1x12
45lbx x 3x8

I only have two 25's, two 10's and two 5's, so it's hard for me to go from 45 to 65 at once (15lb bar).

Pendlay Rows

15 x 1x8
35 x 1x8
45 x 1x8
65 x 3x5

ATG Squats

15 x 1x15
45 x 1x10
65 x 1x8
75 x 2x5
85 x 1x3

Failed and stopped.

Good workout.

Delusional

11-07-2008, 04:11 PM

sigh, I couldn't work out today. I had some teeth taken out and I could barely eat.

no_one089

11-07-2008, 04:47 PM

Unst0pp4bl3

11-07-2008, 05:55 PM

Didnt know you started a journal, good luck man!

I wished i had started out on a program like this when i started, itll pay off later.

Delusional

11-07-2008, 06:52 PM

You shouldnt be failing on weights already, that isnt good because it means your gonna stall early. Try a reset and take things slow, it will be better for you in the end. Also your order is a little weird, do pullups/chinups/dips at the end and your bigger lifts(squat/bench/deadlift) first(imo)

Keep working hard and you'll get where you want to, good luck:)

And the fail was on my last set, just wanted to see if I could do it. Thnx for reply

I can't do dips and since I workout at home no dip assist, I just do skullcrushers

Didnt know you started a journal, good luck man!

I wished i had started out on a program like this when i started, itll pay off later.

Well, your strength is good anyways. I wish I started from the beginning, but then again when I started I could barely bench the bar. thanks for replying

Delusional

11-10-2008, 05:05 PM

Great workout. Today I picked up some empty gallons of water and filled them with sand. Good replacement for now, they ended up being 15lbs.

Week 3

11/5/08 Workout B

Military Press

35lbs x 1x12
45lbs x 1x8
55lbs x 3x4

Pendlay Rows

35 x 1x12
45 x 1x10
65 x 1x8
75 x 3x4

ATG Squats

15 x 1x15
45 x 1x10
65 x 1x8
75 x 1x6
85 x 3x4

Chin Ups

2x4

Followed your advice, , left chin ups last and ended up w/ 10lbs more in Military and Rows.

no_one089

11-10-2008, 05:23 PM

See it helps a lot, gj:D

Also though imo squats then mp then bb rows would be better but w/e you like best:)

Delusional

11-10-2008, 05:30 PM

See it helps a lot, gj:D

Also though imo squats then mp then bb rows would be better but w/e you like best:)

Guess I'll try it next workout. I was too exhausted to finish squats right so I will try it.

Delusional

11-12-2008, 04:00 PM

Week 4

11/12/08 Workout A

Bench Press.

45lbs x 1 x15
65lbs x 1 x10
85lbs x 2 x6
95lbs x 1 x3
85lbs x 1 x4

ATG Squat

45lbs x 1 x15
65lbs x 1 x8
75lbs x 1 x7
85lbs x 3 x5

Deadlift

45lbs x 1 x 8
65lbs x 1 x 8
75lbs x 1 x 8
95lbs x 1 x 8
115lbs x 1 x 5

BW Dips

3 x 1 :D

lol, at least I can do one now.

Delusional

11-15-2008, 05:29 PM

Today was a pretty bad workout. I didn't have enough time to finish it...

ATG Squats

15 x 1x15
45 x 1x10
65 x 1x8
75 x 1x8
85 x 1x7
95 x 3x4

Military Press

35lbs x 1x12
45lbs x 1x8
55lbs x 3x4

Couldn't do rows or pull ups and when I got back it was raining and since I workout outside I couldn't finish =\... At least my squat improved by 10lbs

no_one089

11-15-2008, 05:30 PM

Well atleast you got to do a little bit:D

Good job.

sickonstorm

11-17-2008, 09:35 PM

gl oskr and im on recharge

Unst0pp4bl3

11-17-2008, 09:45 PM

at least you PRd in something man..thats one of the best feelings in the world to me lol

sickonstorm

11-17-2008, 09:54 PM

at least you PRd in something man..thats one of the best feelings in the world to me lol

cumming is better

Delusional

11-18-2008, 03:25 AM

cumming is better

"The greatest feeling you can get in a gym or the most satisfying feeling you can get in the gym is the pump. Let's say you train your biceps, blood is rushing in to your muscles and that's what we call the pump. Your muscles get a really tight feeling like your skin is going to explode any minute and its really tight and its like someone is blowing air into your muscle and it just blows up and it feels different, it feels fantastic. It's as satisfying to me as cumming is, you know, as in having sex with a woman and cumming. So can you believe how much I am in heaven? I am like getting the feeling of cumming in the gym; I'm getting the feeling of cumming at home; I'm getting the feeling of cumming backstage; when I pump up, when I pose out in front of 5000 people I get the same feeling, so I am cumming day and night. It's terrific, right? So you know, I am in heaven.."

lol

I'm going to have to go to the gym today, had homework and my procrastination made it longer...

Delusional

11-18-2008, 03:51 PM

Week 5

11/18/08 Workout A

Bench Press.

45lbs x 1 x15
65lbs x 1 x10
85lbs x 1 x7
95lbs x 1 x3
85lbs x 2 x4

ATG Squat

45lbs x 1 x15
65lbs x 1 x8
85lbs x 1 x6
95lbs x 3 x4

Deadlift

45lbs x 1 x 8
65lbs x 1 x 8
75lbs x 1 x 8
95lbs x 1 x 8
115lbs x 1 x 5
125lbs x 1 x 5

Couldn't do dips =\.

Didn't like my workout. I wanted to get a bench press pr so badly and I couldn't... Couldn't do even one dip. If I hadn't PRd in DL it would have sucked. It's really bad that I don't have any 2.5lb plates.

L-Guidomine

11-18-2008, 04:06 PM

why did ur daddy goto jail.

Delusional

11-18-2008, 04:14 PM

why did ur daddy goto jail.

will sound very stereotypical since i'm colombian but...

he was in peru. In peru the government has the right to lock you up and hold you for as long as they want (my dad knows a guy who didn't have a trial for 20 years and was found not guilty) without trial.

anyways, he was in a pharmacy and he saw a friend. he went to him and talked to him and someone else he was with. The police came and took around 20 people to jail, since the guy he talked to was a big drug dealer. he went to jail with those 20

Delusional

11-20-2008, 08:36 PM

11/20/08

Workout A

ATG Squats

45lbs x 1 x 10
65lbs x 1 x 10
85lbs x 1 x 7
95lbs x 3 x 5

Liked the squats, did better form than usual.

Military Press

45lbs x 1 x 10
55lbs x 1 x 6
65lbs x 1 x 1
55lbs x 2 x 6

Rows

45lbs x 1 x 10
65lbs x 1 x 8
75lbs x 1 x 5

It had been raining so the pull up bar was slippery and couldn't do any,

Delusional

11-22-2008, 05:36 PM

Week 5

11/22/08 Workout A

Bench Press.

45lbs x 1 x15
65lbs x 1 x10
85lbs x 1 x7
95lbs x 1 x3
85lbs x 2 x6

ATG Squat

45lbs x 1 x15
65lbs x 1 x8
85lbs x 1 x8
95lbs x 3 x6

Deadlift

65lbs x 1 x 8
95lbs x 1 x 8
125lbs x 1 x 5

Was in a rush, couldn't do dips.

Still not hitting that bench press PR, I'm definitely going to look around for some 2.5lb plates.

Footballx14

11-23-2008, 03:19 PM

wow those dang peruvians. hmmm you have very good english for someone from Colombia/SA. anyways, how much do gym memberships cost in CLB. very good noob gains.

Delusional

11-23-2008, 03:23 PM

wow those dang peruvians. hmmm you have very good english for someone from Colombia/SA. anyways, how much do gym memberships cost in CLB. very good noob gains.

I lived in USA for around 5 years, then moved back to my home town.

Gym membership costs around 40USD, pretty expensive. I can't afford it atm, so I workout at home.

My noob gains have slowed down so much after going from 100lbs to 130lbs :( wish they were there forever.

IRockNikes

11-24-2008, 04:46 PM

Good job so far Oskr, make sure your diet is in check, and you should blast through your plateus.

Delusional

11-24-2008, 05:00 PM

11/24/08

Workout B

ATG Squats

45 x 1 x8
65 x 1 x8
85 x 1 x7
95 x 3 x6

Military Press

45 x 1 x8
55 x 1 x6
65 x 1 x1
55 x 2 x5

Rows

65 x 1 x10
75 x 3 x6

I went for 85, on rows, I could do it but my form was getting sloppy and form>weights... (or the other way around, never really learned that lol)

Good job so far Oskr, make sure your diet is in check, and you should blast through your plateus.

I'd say that my diet is ok, I'm still hitting PRs. I'm just not hitting that bench press PR, hopefully i'll do it on Wednesday.

Downside is, my family is in a tough economical situation, so I can't truly choose what to eat. Also, I'm 13. So less choice. However, I do plan going on the anabolic diet around february or so if everything straightens out. I'm not that good at setting diets, unless it's practically templated (sp).

Delusional

11-26-2008, 03:10 PM

11/26/08

Workout A

Bench Press

45 x 1 x 8
65 x 1 x 8
85 x 1 x 5
★★★95 x 3 x 3★★★ finally hit it :D I wasn't really doing full reps before in 95x1x3

ATG Squats
45 x 1 x 8
65 x 1 x 8
85 x 1 x 8

I will update later in the day... It's pouring rain and I workout outside so I had to stop.

no_one089

11-26-2008, 03:23 PM

Good job on the PR man, keep up the hard work:)

Delusional

12-01-2008, 04:11 PM

12/1/08

Workout A

Bench Press

45 x 1 x 12
65 x 1 x 8
85 x 1 x 6
95 x 3 x 3

ATG Squats

45 x 1 x 8
65 x 1 x 8
85 x 1 x 8
95 x 1 x 7
105 x 3 x 4

Deadlifts

65 x 1 x 8
95 x 1 x 8
125 x 1 x 5

I'm not sure if I should change my deadlift warmup, whoever is reading, should I, how should it be?

I missed fridays workout, it's that I've been having family issues. My mom came from Peru thursday and she's saying she doesn't want me to workout, she's also saying I should eat less meat since it's unhealthy (lolwut) and should eat more pasta and other carbs.

Does anybody know where that old wives tale that says that the meat you eat should be the size of your hand comes from? It was lean chicken breast and I wasn't really eating that much, but she complained... She was in a good mood so she let me workout...

Oh and I'll soon be adding vids, for form check.

Delusional

12-04-2008, 03:29 PM

12/4/08 (delayed one day)

ATG Squats

45 x 1 x 8
65 x 1 x 8
85 x 1 x 6
95 x 1 x 6
105 x 3 x 4

Military Press

45 x 1 x 8
55 x 1 x 7
65 x 1 x 0 (just can't get that bar up =\)
55 x 2 x 4

P. Rows

45 x 1 x 8
65 x 1 x 7
75 x 3 x 4 (form stricter today)

Deadlifts

65 x 1 x 8
95 x 1 x 8
125 x 1 x 5

I'm not sure if I should change my deadlift warmup, whoever is reading, should I, how should it be?

.

bump on question

Delusional

12-06-2008, 10:08 AM

12/6/08

Workout A

Bench Press

45 x 1 x 10
65 x 1 x 10
85 x 1 x 5 (wtf)
95 x 3 x 4 (wtf again strong ratio)

ATG Squats

45 x 1 x 8
65 x 1 x 8
85 x 1 x 8
95 x 1 x 5
105 x 3 x 5 (definately going for 115 next week)

Deadlifts

65 x 1 x 8
95 x 1 x 8
125 x 1 x 6 (don't have any more weights, will ask for some for xmas)

no_one089

12-06-2008, 01:11 PM

Good workouts, you only got 125lbs of weights?lol Your gonna need more:D

Delusional

12-06-2008, 03:04 PM

Good workouts, you only got 125lbs of weights?lol Your gonna need more:D

yeah I know...

I only have 95lbs of iron though. 30lbs of sand in bottles lol

far3

12-08-2008, 10:42 AM

Your doing great with what you have, keep it up!

crusher777

12-08-2008, 10:59 AM

Good progress so far man. You're definitely gonna need some more weights though. Keep up the good work!

Delusional

12-08-2008, 01:28 PM

Hey, got vids today. Was dissapointed at form

12/8/08

Workout B

ATG Squats

45 x 1 x 8
65 x 1 x 8
85 x 1 x 8
95 x 1 x 7
105 x 3 x 4

Military Press

45 x 1 x 8
55 x 1 x 6
65 x 1 x 1
55 x 2 x 5
55 x 1 x 4 (when filming it came out bad so I had to do another set)

Pendlay Rows

45 x 1 x 8
65 x 1 x 5
75 x 1 x 8 ( saw my form and I went back to 65)
65 x 2 x 5

nwKxjMBexmA

crusher777

12-08-2008, 01:33 PM

Good workout. Is there a reason you do sets of 4 instead of 5 on the squats? You are doing Rippetoe right? Just wondering

Delusional

12-08-2008, 01:34 PM

Good workout. Is there a reason you do sets of 4 instead of 5 on the squats? You are doing Rippetoe right? Just wondering

I'm on rippetoes.

Reading his book he says his program still works on 3 to 8 reps. I can usually get 5 reps of 105, today I couldn't.

crusher777

12-08-2008, 01:36 PM

Oh, ok. That makes sense. I've only read parts of the book lol.

Delusional

12-10-2008, 03:55 PM

12/10/08

Workout A

Bench Press

45 x 1 x 12
65 x 1 x 10
85 x 1 x 6
95 x 3 x 4 (got vids, but was only able to get bench press vid since it got dark so I don't feel like uploading the form of just one exercise, the form was good imo though)

ATG Squats

45 x 1 x 10
65 x 1 x 10
85 x 1 x 8
95 x 3 x 5 (didn't do 105 due to my previous squat form, attempting to restablize it)

Deadlifts

65 x 1 x 8
85 x 1 x 8
115 x 1 x 5
125 x 1 x 5 (if I don't get 2 45s by saturday I'm going to temporarily suspend deadlifts, I use waterbottles and all they do is hurt my form so I'll end up hurting my self.)

Vikeling

12-10-2008, 04:19 PM

You are progressing well, just be sure that your back is flat or arched while squatting and get some more weights. By the time you're a senior in high school, you'll be strong as hell.

good luck and subbed.

crusher777

12-10-2008, 11:51 PM

Can't wait to see your deadlift progress after you get some more weights!

Delusional

12-12-2008, 06:52 PM

forgot to update

Workout B

12/12/08 Friday

ATG Squats

45 x 1 x 8
65 x 1 x 5
85 x 1 x 5
95 x 1 x 5
105 x 3 x 4

Military Press

45 x 3 x 8 (due to form issues as told in my form check vid)

P. Rows

45 x 1 x 8
65 x 3 x 5 (same reason as military)

Footballx14

12-12-2008, 07:41 PM

your uhh ATG squats are looking really weird. try to not bend over so much. (puts alot of stress on your lower back) otherwise good progress! repped.

Delusional

12-13-2008, 07:23 AM

your uhh ATG squats are looking really weird. try to not bend over so much. (puts alot of stress on your lower back) otherwise good progress! repped.

Thanks for the comment.

I made a thread about the vid and they told me the same. I keep on bending my lower back. But it happens even w/o weights. I'm trying to fix that

PRMachine

12-14-2008, 05:14 PM

Subbed!

cheesegrater93

12-15-2008, 09:47 AM

You're doing really well, especially since your using sand as weights!
keep up the good work, you will be awesome when you're older.

If you dont get enough weights to keep increasing the weight, try one legged press-ups and squats aswell. For instance, everytime you walk into the kitchen do 5 one armed press ups, and everytime you go to your room do 5 one legged squats. Probably complete crap but it cant hurt trying.

keep up the good work.

Delusional

12-15-2008, 10:01 AM

cheesegrater93

12-15-2008, 11:20 AM

Awesome!
subbed.

IRockNikes

12-16-2008, 11:06 AM

Delusional

12-16-2008, 11:21 AM

How much weight do you have at home? If you don't have enough to progress in Ripptoes, you should buy some. This is such a great program, in my first 2 weeks I put 50 lbs on my squat.(No estats, my squat is still weak.) Make sure you're eating enough so your muscles can recover and repair. Good luck.

just got 2 45s yesterday :D so now I have 185lbs of iron, should last me for a while

can get more as soon as I get more strength

and I'm going to workout tuesday thursday saturday whilst on vacations for now

IRockNikes

12-16-2008, 11:25 AM

Sounds good. I bought over 200 lbs of plates and that cost a **** load. I'm gonna need more hopefully pretty soon lol. I want to track my Ripptoes progress, so I made a journal.

Delusional

12-16-2008, 11:45 AM

Sounds good. I bought over 200 lbs of plates and that cost a **** load. I'm gonna need more hopefully pretty soon lol. I want to track my Ripptoes progress, so I made a journal.

Luckily I already had them. Those 45s where lent to me so even better.

Delusional

12-16-2008, 03:39 PM

Awesome workout today, those new 45s really let me give my all except in my bench :S

12/16/08

Workout A

Bench Press

45 x 1 x ~8
65 x 1 x 8
85 x 1 x 5 =\
95 x 3 x 2 :( wtf is wrong with me

ATG Squats

45 x 1 x ~8
65 x 1 x 8
85 x 1 x 8
95 x 1 x 5
105 x 1 x 5
125 x 3 x 4 :D Had the 45s on and decided to try adding the 10s

Deadlifts

65 x 1 x 10
95 x 1 x 8
105 x 1 x 8
135 x 1 x 4 :)

Wow, having those 45s improved my workout a lot. Since I don't use gallons of sands the bar doesn't balance and improves my form.

Great workout, except for my bench

PRMachine

12-16-2008, 03:47 PM

Nice squat!

Delusional

12-20-2008, 08:42 AM

I have delayed another day... On thursday I thought I didn't have to workout (due to my previous scheme of monday/wednesday/friday) So I workout out on friday.

12/19/08

Workout B

ATG Squats

45 x 1 x 5
65 x 1 x 8
85 x 1 x 8
95 x 1 x 8
105 x 1 x 8
125 x 3 x 4

Military Press

45 x 1 x 8
65 x 3 x 2 (I don't wish to use the water bottles, so I went straight to 65)

Pendlay Rows

45 x 1 x 8
65 x 1 x 8
75 x 3 x 5

Delusional

12-22-2008, 04:29 PM

12/22/08

Workout B

Well, I was really tired since I was sick all this weekend but at the end of the workout I wasn't sick at all lol

ATG Squats

45 x 1 x 8
65 x 1 x 8
85 x 1 x 8
95 x 1 x 6
105 x 1 x 5
125 x 3 x 3

Military Press

45 x 1 x 8
55 x 3 x 5 (strict form)

Pendlay Rows

45 x 1 x 8
65 x 1 x 8
75 x 3 x 5

no_one089

12-22-2008, 04:31 PM

Good job brah, I think lifting actually makes me feel better also:D

Hope your back 100 percent soon:)

Delusional

12-22-2008, 04:47 PM

Good job brah, I think lifting actually makes me feel better also:D

Hope your back 100 percent soon:)

yeah me too, I want to squat 1 plate atg at the very least lol

Delusional

12-25-2008, 05:11 PM

Didn't update yesterday, but I did work out.

12/25/08

Workout A

Bench Press

45 x 1 x 8
65 x 1 x 8
85 x 1 x 5
95 x 3 x 2... still haven't gotten over that cold :(

ATG Squats

45 x 1 x 8
65 x 1 x 8
85 x 1 x 8
95 x 1 x 8
105 x 1 x 7
125 x 3 x 4

Deadlifts

65 x 1 x 8
95 x 1 x 8
105 x 1 x 8
125 x 1 x 6
135 x 1 x 3

PRMachine

12-25-2008, 05:23 PM

Getting stronger man, keep it up.

no_one089

12-25-2008, 07:51 PM

Getting stronger man, keep it up.

This:)

Merry x-mas brah

Delusional

12-27-2008, 07:31 PM

Thanks those words keep me going at times when I'm un motivated.

12/27/08

Workout B

ATG Squats

45 x 1 x 8
65 x 1 x 8
85 x 1 x 8
95 x 1 x 5
105 x 1 x 5
125 x 3 x 3

Military Press

45 x 1 x 8
65 x 3 x 1, no momentum. I need to get 10lb weights because there's a weight gap right there (also in 135 to 155)

Pendlay Rows

45 x 1 x 8
65 x 1 x 8
75 x 3 x 5

no_one089

12-27-2008, 08:14 PM

Why dont you go to a gym brah?

gj on the workout

Delusional

12-27-2008, 08:33 PM

Why dont you go to a gym brah?

gj on the workout

No money for it and I enjoy my home gym.

They don't let me squat in the gyms I know with a squat rack (due to my age they just bitch about it over and over again).

sickonstorm

12-27-2008, 08:36 PM

so if you have 75x3x5 what does that mean 3 reps 5 sets? gj man strong as **** bro

Unst0pp4bl3

12-27-2008, 10:52 PM

No money for it and I enjoy my home gym.

They don't let me squat in the gyms I know with a squat rack (due to my age they just bitch about it over and over again).

neg them?

but i know what you mean the Y wouldnt let me use the free weights when i was 13.

Delusional

12-29-2008, 04:41 PM

12/29/08

Workout A

Bench Press

45 x 1 x 8
65 x 1 x 8
85 x 1 x 5
95 x 2 x 2.75 (my strength is gradually coming back to where it was (95x3x4)
85 x 1 x 5

ATG Squats

45 x 1 x 8
65 x 1 x 8
85 x 1 x 5
95 x 1 x 5
105 x 1 x 5
125 x 1 x 5
135 x 1 x 4 (bad form in last rep)
135 x 2 x 3

Deadlifts

65 x 1 x 8
95 x 1 x 8
105 x 1 x 6
135 x 1 x 5
155 x 1 x 4 I wanted to reach this due to her (http://www.ironasylumgym.com/womenofpower/womenkm.html) lulz

so if you have 75x3x5 what does that mean 3 reps 5 sets? gj man strong as **** bro

I wish lol, my form lacks in that exercise.

neg them?

but i know what you mean the Y wouldnt let me use the free weights when i was 13.

Yeah, I've heard of that happening. At least when I started I could.

no_one089

12-29-2008, 04:44 PM

Good job on the PRs man, keep working hard on that bench:)

btw the link didn't work for me

Delusional

12-29-2008, 04:56 PM

Good job on the PRs man, keep working hard on that bench:)

btw the link didn't work for me

http://www.ironasylumgym.com/womenofpower/womenkm.html

Basically a 12 year old girl who had a bigger total than me :(

toningup19

12-29-2008, 05:12 PM

http://www.ironasylumgym.com/womenofpower/womenkm.html

Basically a 12 year old girl who had a bigger total than me :(
admiring my totals?

Delusional

12-29-2008, 05:12 PM

admiring my totals?

wow strong 12 year old.

I haven't seen you in a while.

toningup19

12-30-2008, 11:46 AM

yeah i been busy lately, but ive still been lurking your journal. btw im only -600 in the red js ;)

lifthard72

12-30-2008, 12:17 PM

yeah i been busy lately, but ive still been lurking your journal. btw im only -600 in the red js ;)

i gotcha

By the way nice job on the Pr's i wish people that lived by me lifted when they were 13 the dont even lift at 16-17

Delusional

12-30-2008, 01:36 PM

i gotcha

By the way nice job on the Pr's i wish people that lived by me lifted when they were 13 the dont even lift at 16-17

thanks.

and hai guise mirin journal with most replies

toningup19

12-30-2008, 02:14 PM

how come your journals in this section if you started it in the WJ section? NO 13 YEAR OLDS ALLOWED ;) are you the reason they made this thread oskr?

Delusional

12-30-2008, 02:17 PM

how come your journals in this section if you started it in the WJ section? NO 13 YEAR OLDS ALLOWED ;) are you the reason they made this thread oskr?

lolwut?

I asked bpp to move it. Samsuperjew and loctus contacted God (aka Ryan DeLuca) and asked him to make this section.

toningup19

12-30-2008, 02:19 PM

the regular wj section is better though.

Delusional

12-30-2008, 02:20 PM

the regular wj section is better though.

meh not many people visited my log so maybe here I'll get more people.

toningup19

12-30-2008, 02:21 PM

im all you need sweetie.

Delusional

12-30-2008, 02:25 PM

im all you need sweetie.

lol.

Are you going to put your journal here?

IrishMuscle99

12-30-2008, 02:29 PM

in :D

toningup19

12-30-2008, 03:15 PM

lol.

Are you going to put your journal here?
nah and keep quiet ;)

Delusional

12-30-2008, 03:24 PM

nah and keep quiet ;)

yeah I will.

Delusional

01-02-2009, 09:16 AM

Didn't update it.

12/31/08

Workout B

ATG Squats

45 x 1 x 8
65 x 1 x 8
85 x 1 x 8
95 x 1 x 5
105 x 1 x 5
125 x 1 x 5
135 x 3 x 4

Military Press

45 x 1 x 8
65 x 3 x 2

Pendlay Rows

45 x 1 x 8
65 x 1 x 8
75 x 3 x 5

Delusional

01-02-2009, 09:18 AM

1/02/09

Workout A

Bench Press

45 x 1 x 8
65 x 1 x 8
85 x 1 x 5
95 x 3 x 3 ( failed on last rep, had to roll bar through stomach and felt bad from there

Atg Squats

45 x 1 x 8
65 x 1 x 8 Nearly threw up.

I have to go now, I will finish the workout later on today.

joeyp978

01-02-2009, 09:36 AM

Why hasnt the Bench inproved?

Good Squat improvment though, keep it up.

soljah808

01-02-2009, 09:45 AM

Didnt know you started a journal, good luck man!

I wished i had started out on a program like this when i started, itll pay off later.

me too man.damn. good luck

Delusional

01-02-2009, 01:26 PM

Why hasnt the Bench inproved?

Good Squat improvment though, keep it up.

I don't know...

My squat and dead have both gone up around 40lbs ea, my bench decreased.

When I was sick, my bench went down. It's starting to go back up. I think it's because my bench has the bar holders to close, I barely feel the bench hit my chest.

The bench is like this:

http://www.fitnessxpress.com.au/images/D/white_bench_press5.jpg (a bit wider)

instead of being wide like this:

http://www.nebula-fitness.com/1000SL.jpg

justin94

01-02-2009, 01:36 PM

yeah i been busy lately, but ive still been lurking your journal. btw im only -600 in the red js ;)negged

dude that 12 yo girl squats 200? Christ, in my gym, we got 30 year olds struggling with 135, ON THE SMITH MACHINE lulz.

@ OP, how wide/far away are your arms from each other on the bench? The closer the grip, the more it hits the triceps

http://www.treadmillscentral.com/images/741.jpg

your middle finger or ring finger should be on the part where there's no grip ( not the middle ), but it really depends on how wide your shoulders are. my football coach insists that our grip should be parallel to our shoulders, but he also told us that squatting parallel will fk up your joints, so who cares right?

avenged7x4lyfe

01-02-2009, 01:42 PM

good work/ luck brah
its good to see other 13 year olds that take lifting sriously

Delusional

01-02-2009, 01:43 PM

negged

dude that 12 yo girl squats 200? Christ, in my gym, we got 30 year olds struggling with 135, ON THE SMITH MACHINE lulz.

yeah and she benches 145.

I struggle with 95 lulz

justin94

01-02-2009, 02:04 PM

yeah and she benches 145.

I struggle with 95 lulzlulz

PRMachine

01-02-2009, 02:46 PM

Getting stronger man, keep up the good work.

Slackontheback1

01-04-2009, 08:52 AM

Good job man, hard work pays off. Work on your bench though, are you doing calve raises? Those could help out too. Good luck.

Delusional

01-05-2009, 02:18 PM

Great workout, at the end my hammies were shaking lol (will start getting in more potassium though)

Monday, 1/5/08

Workout B(added deads)

ATG Squats

45 x 1 x 8
65 x 1 x 8
85 x 1 x 8
105 x 1 x 5
125 x 1 x 5
135 x 3 x 3

Military Press

45 x 1 x 8 (busted my lip in one of the reps lol
65 x 3 x 3

Rows

45 x 1 x 8
65 x 1 x 8
75 x 3 x 5

Deadlifts ***not part of today, simply didn't do them last workout A and decided to add them***

75 x 1 x 8
105 x 1 x 8
125 x 1 x 8
135 x 1 x 8
155 x 1 x 4

sickonstorm

01-05-2009, 02:19 PM

strong squats!!!!!!!

Delusional

01-05-2009, 02:21 PM

strong squats!!!!!!!

lol, thanks.

btw, when your muscles are shaking it's lack of potassium or something else?

sickonstorm

01-05-2009, 02:23 PM

i think its lack of potassium thts what i heard. have some bananas or a glass of orange juice or some bana oj lol...

Delusional

01-05-2009, 02:25 PM

i think its lack of potassium thts what i heard. have some bananas or a glass of orange juice or some bana oj lol...

ok, thanks.

Delusional

01-08-2009, 04:00 PM

Thursday 1/8/09 (delayed one day)

Workout A

Bench Press It keeps on going down. :mad:

45 x 1 x 8
65 x 1 x 8
85 x 1 x 5
95 x 2 x 2 :mad:
85 x 1 x 5 <=== going to use this as my working set next time.

ATG Squats

45 x 1 x 5
65 x 1 x 5
85 x 1 x 5
105 x 1 x 5
125 x 1 x 5
135 x 3 x 4

Deadlifts

65 x 1 x 5
105 x 1 x 5
135 x 1 x 5
155 x 1 x 5
165 x 1 x 4

PRMachine

01-08-2009, 04:05 PM

Nice deadlifts, any specific reason why your bench is going down like you said?

sickonstorm

01-08-2009, 04:07 PM

strong squats breh.

Delusional

01-08-2009, 04:07 PM

Nice deadlifts, any specific reason why your bench is going down like you said?

No.

My squat and dead have gone up, my bench is lowered.

Before I got sick (2 weeks ago) I was doing 4 reps on 95, now I'm doing 2 on 95.

Delusional

01-08-2009, 04:09 PM

strong squats brah.

no brehs.

thanks.

They wont be going up any time soon, unless I gain 20lbs in one session.

Delusional

01-08-2009, 05:35 PM

oh, I forgot to mention that once I get my protein I will go on a cut.

I'm around 140 now, will get to 125 *shudders*

Though, I'd rather be at 10% than 20%

Tamandua

01-08-2009, 05:38 PM

oh, I forgot to mention that once I get my protein I will go on a cut.

I'm around 140 now, will get to 125 *shudders*

Though, I'd rather be at 10% than 20%

meh dont worry youre still growing, probably gonna be around 15bf when you stop growing even if you dont cut and just keep clean bulking

edit: do you still swim?

Delusional

01-08-2009, 05:58 PM

meh dont worry youre still growing, probably gonna be around 15bf when you stop growing even if you dont cut and just keep clean bulking

edit: do you still swim?

never did, cardio is very boring for me. I will on the cut, 30 minutes after lifting.

PRMachine

01-08-2009, 06:19 PM

never did, cardio is very boring for me. I will on the cut, 30 minutes after lifting.

I believe 30 minutes is too long, after 20 your body starts to use muscle as fuel instead of fat.
Correct me if i'm wrong.

Delusional

01-10-2009, 05:36 PM

nothing happened today, one more rep in squats, same for the rest as last workout which is below.

Monday, 1/5/08

Workout B

ATG Squats

45 x 1 x 8
65 x 1 x 8
85 x 1 x 8
105 x 1 x 5
125 x 1 x 5
135 x 3 x 4

Military Press

45 x 1 x 8 (busted my lip in one of the reps lol
65 x 3 x 3

Rows

45 x 1 x 8
65 x 1 x 8
75 x 3 x 5

PRMachine

01-10-2009, 05:40 PM

Why no progress brah?
Your diet is in check?

Delusional

01-10-2009, 06:08 PM

Why no progress brah?
Your diet is in check?

No, I can't eat much meat or good sources of protein and no powder.

Barely getting in 1g/lb.

I'm getting my protein powder in 2 or 3 weeks.

this will be my diet (cutting)

http://fitday.com/fitness/PublicJournals.html?Owner=0skr

user787877877

01-10-2009, 06:46 PM

subbed <3

Delusional

01-10-2009, 06:50 PM

Well, I just took some pics for before I cut.

35lbs ago

http://i455.photobucket.com/albums/qq279/0skr/100_0143.jpg

20lbs ago

http://i455.photobucket.com/albums/qq279/0skr/102_0162.jpg

Now:

http://i455.photobucket.com/albums/qq279/0skr/102_0237.jpg

front double bi (wow strong lightning)

http://i455.photobucket.com/albums/qq279/0skr/102_0242.jpg

user787877877

01-10-2009, 06:56 PM

Delusional

01-10-2009, 06:59 PM

In my honest opinion it looks like most of the gains were not lean. There is definitely muscle that was gained, but I don't know what could be the problem? Not enough intensity? cardio? diet?

How long was in between the first and last pic.

Yeah, they weren't lean.

Those 35lbs where in less than 6 months, I was obsessed with moving numbers on the scale. Diet was always ****ty, for me the first 20lbs where somewhat lean, since they where noob gains. I kept the same diet I had in the first 20lbs and it had me gain a lot of fat...

user787877877

01-10-2009, 07:01 PM

Yeah, they weren't lean.

Those 35lbs where in less than 6 months, I was obsessed with moving numbers on the scale. Diet was always ****ty, for me the first 20lbs where somewhat lean, since they where noob gains. I kept the same diet I had in the first 20lbs and it had me gain a lot of fat...

What is the outline of ur diet? I too gained too much. 45lbs in 8 months..and the gains were NOT lean.

Delusional

01-10-2009, 07:12 PM

What is the outline of ur diet? I too gained too much. 45lbs in 8 months..and the gains were NOT lean.

Outline of my diet is somewhat simple.

I would eat around 2 eggs and a cup of rice for break fast, during school usually 2 sandwiches or a hamburger + other stuff. Lunch would be cup of rice with some sort of meat and veggies. Then a protein shake, then at night I'd eat tuna or egg with another cup of rice.

More stuff here and there but that was it.

And just checked, I took the 1st pic at 6/13/08. I used to be on a very low cal diet, I got to >100lbs and then decided to bb.

user787877877

01-10-2009, 07:15 PM

Outline of my diet is somewhat simple.

I would eat around 2 eggs and a cup of rice for break fast, during school usually 2 sandwiches or a hamburger + other stuff. Lunch would be cup of rice with some sort of meat and veggies. Then a protein shake, then at night I'd eat tuna or egg with another cup of rice.

More stuff here and there but that was it.

And just checked, I took the 1st pic at 6/13/08. I used to be on a very low cal diet, I got to >100lbs and then decided to bb.

Well first off that diet lacks A LOT of fat. So ur hormones most likely are all out of whack..BAD THING. Go on fitday.com and make an account that will get u in the right place.

Delusional

01-10-2009, 07:17 PM

Well first off that diet lacks A LOT of fat. So ur hormones most likely are all out of whack..BAD THING. Go on fitday.com and make an account that will get u in the right place.

http://fitday.com/fitness/PublicJournals.html?Owner=0skr <<< that one?

50g is low, but I'm trying to keep the cals low. I'll see what I can do

user787877877

01-10-2009, 07:29 PM

http://fitday.com/fitness/PublicJournals.html?Owner=0skr <<< that one?

50g is low, but I'm trying to keep the cals low. I'll see what I can do

Looks good, I would aim for 60g fat and lower carbs though, but thats me.

Delusional

01-10-2009, 07:32 PM

Looks good, I would aim for 60g fat and lower carbs though, but thats me.

ok, thanks for your comments and help, repped on recharge.

I will get 1/2 cup less of rice and add some cheese

user787877877

01-10-2009, 07:33 PM

ok, thanks for your comments and help, repped on recharge.

I will get 1/2 cup less of rice and add some cheese

sounds good. You have almonds or no? IMO almonds are a great source of fats.

Delusional

01-10-2009, 07:37 PM

sounds good. You have almonds or no? IMO almonds are a great source of fats.

I'm sure I can get them

sickonstorm

01-10-2009, 08:50 PM

sweet pictures oscar.

Rhankfer

01-11-2009, 12:50 PM

5 star

sickonstorm

01-11-2009, 02:38 PM

wow your diets on point. idk how you gained so much fat not hating. you have nopt too many calories but youre at like 1.25 g of protein per bodyweights.

Delusional

01-11-2009, 03:03 PM

wow your diets on point. idk how you gained so much fat not hating. you have nopt too many calories but youre at like 1.25 g of protein per bodyweights.

lol that's not my diet.

That's what my diet is going to be.

Delusional

01-12-2009, 03:43 PM

1/12/09 Monday

Workout A

Bench Press

45 x 1 x 8
65 x 1 x 8
85 x 1 x 7 (surprised, decided to have a go at 95)
95 x 1 x 2 (wtf strong difference)
85 x 1 x 5
85 x 1 x 4

ATG Squats

45 x 1 x 5
65 x 1 x 5
85 x 1 x 5
105 x 1 x 5
125 x 1 x 5
135 x 2 x 2 (took to much rest between warmups...)
125 x 1 x 5

Deadlifts

65 x 1 x 5
85 x 1 x 5
105 x 1 x 5
135 x 1 x 5
155 x 1 x ?
175 x 1 x 3

Alright well I noticed that unless I get 2.5s my bench wont be going up anytime soon.

PRMachine

01-12-2009, 04:09 PM

Getting stonger man, nice deadlifts.

Unst0pp4bl3

01-12-2009, 07:49 PM

nice PR on deads oskr!

Delusional

01-12-2009, 07:58 PM

Thanks to both, only exercise I can look up to for a PR

Delusional

01-15-2009, 03:29 PM

1/15/09, Thursday(delayed one day)

Workout B

ATG Squats

Don't remember warm up

135 x 2 x 5
135 x 1 x 4 (failed trying to get 5th rep)

OH Momemtum Press

45 x 1 x 10
65 x 3 x 5

It's very hard for me right now to go up 20lbs at once, I don't have the adequate number of plates to get 55lbs so for now I'm just doing it like that. Will get plates by next week most likely, getting 2.5's this weekend.

Pendlay Rows (getting a better hang of the form right now)

45 x 1 x 5
65 x 1 x 5
75 x 3 x 5

PRMachine

01-15-2009, 03:47 PM

Squats are going up, good job Oscar ;)

Delusional

01-15-2009, 04:43 PM

thanks

Delusional

01-17-2009, 09:22 PM

1/18/09, Saturday

Workout A

Bench Press

45 x 1 x 8
65 x 1 x 8
85 x 1 x 5
90 x 2 x 4
90 x 1 x 3

ATG Squats

45 x 1 x 8
65 x 1 x 8
85 x 1 x 5
105 x 1 x 5
125 x 1 x 4
140 x 2 x 4
135 x 1 x 3

Deadlifts

65 x 1 x 5
105 x 1 x 5
125 x 1 x 5
155 x 1 x 3
175 x 1 x 1.5

Just finished working out, by the time I had deads I was too tired to even finish my working set.

Wont workout at night again, don't have much energy...

Bought 2.5's today.

Unst0pp4bl3

01-17-2009, 09:31 PM

i is sorry you had to workout at night :(

how is squatting and DLing on the same day? i couldnt do it...

Delusional

01-17-2009, 09:34 PM

i is sorry you had to workout at night :(

how is squatting and DLing on the same day? i couldnt do it...

It leaves my legs shaking a bit at the end...

PRMachine

01-18-2009, 04:54 AM

Getting stronger every work out man, nice progress.

joeyp978

01-18-2009, 07:37 AM

keep up the good work bro.

If I do happen to get rich, I will buy you some weights and get rid of those milk jugs.

Delusional

01-18-2009, 04:32 PM

Getting stronger every work out man, nice progress.

Thanks

keep up the good work bro.

If I do happen to get rich, I will buy you some weights and get rid of those milk jugs.

lol, thanks

I already got rid of them. My moms friend used to own a gym so he lends me 45s :)

sickonstorm

01-18-2009, 04:36 PM

Delusional

01-18-2009, 04:37 PM

WEOW NICE JOB OSKR!!!!!!!!!!!!!!!!!

thanks.

Are you going to stick with the 5x5? I plan to try it after I'm finished with rippetoes

sickonstorm

01-18-2009, 05:01 PM

yeah but im moving the weights. up. i made the best progress when i was pushing my body to its limits. im not going to high for tuesday, just doing 210 for bench and 205 for skwats but its better than the 200 im supposed to do lols.

you should do 5x5 but only after you stall on rippetoes. its kind of annoying for you though because since you only bench 90 pounds, you only move up like 1 pound a week. lol i set my military press at 115x5 and it took 4 weeks to get it up 5 pounds so i raised it up to 125 so i could get some jacked fibras.

Delusional

01-18-2009, 05:11 PM

Delusional

01-19-2009, 01:59 PM

It's raining right now so I only got to squat, will finish off later most likely.

1/19/09, Monday

Workout B

ATG Squats

45 x 1 x 5
65 x 1 x 10
85 x 1 x 5
105 x 1 x 5
125 x 1 x 4
140 x 1 x 3 (all good form)
135 x 2 x 4 (all good form also)

Military

45 x 1 x 10, supersetted with
50 x 1 x 5

Started raining at that point, since I'm dealing with iron outside I'd rather not get strucked by lightning.

PRMachine

01-19-2009, 02:48 PM

Bring your workout stuff inside brah?

user787877877

01-19-2009, 02:50 PM

Bring your workout stuff inside brah?

His squat rack is a tree..lol.

and nice lifts 0skr, any of those PR's?

PRMachine

01-19-2009, 02:54 PM

His squat rack is a tree..lol.

and nice lifts 0skr, any of those PR's?

Military Press and DL inside?

user787877877

01-19-2009, 02:55 PM

Military Press and DL inside?

DONT MAKE ME FEEL STUPID!!! :p

Delusional

01-19-2009, 04:14 PM

His squat rack is a tree..lol.

and nice lifts 0skr, any of those PR's?

Yes the 1st set of squats is (140x1x3), I got 140 x 1 x 4 before but horrible form on last 2 reps, I really need to stop lifting with my ego

Military Press and DL inside?

lol i'd damage the floor

It's still raining =\ clearing up now

Unst0pp4bl3

01-19-2009, 09:47 PM

sorry about the rain :(

looked like a good workout

btw what time is it where you live?

Delusional

01-21-2009, 04:00 PM

1/21/09, Wednesday

Workout A

Bench Press

45 x 1 x 10
65 x 1 x 10
85 x 1 x 5
95 x 3 x 3... better than last time...

ATG Squats

45 x 1 x 8
65 x 1 x 8
85 x 1 x 5
105 x 1 x 5
125 x 1 x 4
140 x 1 x 4
135 x 2 x 3

Deadlifts

65 x 1 x 8
105 x 1 x 5
135 x 1 x 5
155 x 1 x 5
175 x 1 x 1
185 x 1 x 1 :mad:
Following sets where for form check, will post vid in 1/2 an hour
185 x 1 x 0
175 x 1 x 1 :mad:
175 x 1 x 1 ...

****ty workout, my squat and dead haven't been progressing much...

sorry about the rain :(

looked like a good workout

btw what time is it where you live?

Currently 7:00pm.

PRMachine

01-21-2009, 04:14 PM

Getting strong man.
How long til you're joining a gym?

Delusional

01-21-2009, 04:17 PM

Getting strong man.
How long til you're joining a gym?

I don't know.

I love working out at a gym, much more comfortable in all ways...

Thing is they don't let me squat. I'd much rather squat than join a gym. I'll go looking for one that does, but that's the only gym I know with a squat rack....

user787877877

01-21-2009, 04:50 PM

Dude, don't fret you still did better this week than last week. Be calm. and why doesn't that gym let you squat? :confused:

Delusional

01-21-2009, 04:53 PM

Dude, don't fret you still did better this week than last week. Be calm. and why doesn't that gym let you squat? :confused:

They say I'll screw my growth.

And, idk, I looked at last week and you're right. Time has been going slow for me and I want a 10lb PR each session. I guess I'll be more calm from now on. It feels like monday was last week already.

user787877877

01-21-2009, 05:15 PM

They say I'll screw my growth.

And, idk, I looked at last week and you're right. Time has been going slow for me and I want a 10lb PR each session. I guess I'll be more calm from now on. It feels like monday was last week already.
ew, wtf...Print out Reliable proof that shows it won't and then ask.

and yeah, 5lbs a week is better or 1-2 reps.

sickonstorm

01-21-2009, 10:51 PM

LOL i wouldnt let you squat either if i was them youre 13 and 5'3. it might **** you up lol. btw strong deadlifts. youre gonna be ten times stronger than me lol.

cmb323

01-22-2009, 12:49 AM

http://www.bignicetits.net/wp-content/uploads/2008/03/zuzana-drabinova.jpg

Delusional

01-22-2009, 03:24 AM

LOL i wouldnt let you squat either if i was them youre 13 and 5'3. it might **** you up lol. btw strong deadlifts. youre gonna be ten times stronger than me lol.

I started squatting when I was 5'2, I've grown to 5'4. My deads didn't go up today =\

and goddomot I can't fap in the morning cmb leaves me too tired for the day.

sickonstorm

01-22-2009, 11:07 AM

still youre 13 youre supposed to grow a lot more., if you stop at 5'4 im pretty sure its b/c of squatting., were you 5'2 at 12? when did you start squatting? i started lifting at 15 i was 5'7.5 lols.

Delusional

01-22-2009, 12:40 PM

still youre 13 youre supposed to grow a lot more., if you stop at 5'4 im pretty sure its b/c of squatting., were you 5'2 at 12? when did you start squatting? i started lifting at 15 i was 5'7.5 lols.

Since september I've grown 2 inches, which I find reasonable.

Unst0pp4bl3

01-22-2009, 01:20 PM

Since september I've grown 2 inches, which I find reasonable.

thats really fast actually. strong n00dz in your log.

Delusional

01-23-2009, 04:06 PM

Fissured my hand or something, can't load weights...

Icing it right now

:(

PRMachine

01-23-2009, 04:43 PM

Fissured my hand or something, can't load weights...

Icing it right now

:(

Fissured?

Delusional

01-23-2009, 04:51 PM

Fissured?

I don't know how to say it in english.

Sort of like broke, but not as bad.

PRMachine

01-23-2009, 04:59 PM

I don't know how to say it in english.

Sort of like broke, but not as bad.

Sprained i think, **** that sucks man

I sprained mine awhile back and it still ****ing hurts.

2+ motnhs

Delusional

01-24-2009, 05:34 PM

1/24/09, Saturday

Workout B

ATG Squats

140 x 2 x 4
135 x 1 x 3

Military Press

50 x 3 x 8

Rows

80 x 3 x 4

Don't feel like posting warmups

user787877877

01-24-2009, 07:35 PM

Nice lifts breh. any PR's?

Delusional

01-24-2009, 07:50 PM

Nice lifts breh. any PR's?

Rows (+5lbs) and squats (+1 rep)

user787877877

01-24-2009, 07:51 PM

Rows (+5lbs) and squats (+1 rep)

Oh nice then! Post them with ur workout so ppl can see.

Unst0pp4bl3

01-24-2009, 09:17 PM

lol you are squatting a similar weight to my last workout

Delusional

01-24-2009, 09:50 PM

lol you are squatting a similar weight to my last workout

lol I saw.

Are box squats harder or what? Never done them.

Unst0pp4bl3

01-24-2009, 09:57 PM

lol I saw.

Are box squats harder or what? Never done them.

not harder than ATG, but they are harder for me than parallel. especially hard to explode up with them. :(

Delusional

01-26-2009, 03:13 PM

1/26/09, Monday

Workout A

Bench Press

45 x 1 x 10
65 x 1 x 8
85 x 1 x 5
100 x 1 x 3
95 x 1 x 1.25
95 x 1 x 3
Bar felt so heavy after the set with 100 =\

ATG Squats

45 x 1 x 8
65 x 1 x 8
85 x 1 x 8
105 x 1 x 5
125 x 1 x 4
140 x 2 x 4

I pussied out. I put 135 on my shoulders and my ass was already so sore (no homo) I didn't even attempt to go past parallel.

Deadlifts

65 x 1 x 8
105 x 1 x 5
135 x 1 x 5
155 x 1 x 5
175 x 1 x 2
185 x 1 x 0

I am going to start making one workout A a light squat. I am going to do deads first and see if they improve. I already squat 3 times a week and so I will throw in a lighter day.

PRMachine

01-26-2009, 03:22 PM

Looking good man, nice improvements.

DriveMyWhey

01-26-2009, 04:18 PM

why are you ATG squatting? why are you deadlifting to a 1 rep? i don't ****ing understand; DO THE ****ING PROGRAM AS IT IS YOU LITTLE PUSSY

PRMachine

01-26-2009, 04:19 PM

why are you ATG squatting? why are you deadlifting to a 1 rep? i don't ****ing understand; DO THE ****ING PROGRAM AS IT IS YOU LITTLE PUSSY

u mad

Delusional

01-26-2009, 04:21 PM

why are you ATG squatting? why are you deadlifting to a 1 rep? i don't ****ing understand; DO THE ****ING PROGRAM AS IT IS YOU LITTLE PUSSY

ATG squatting is easier on my knees, I like them more. Still works out my legs you know.

I thought I was going to do more reps, I was wrong.

u mad?

PRMachine

01-26-2009, 04:23 PM

ATG squatting is easier on my knees, I like them more. Still works out my legs you know.

I thought I was going to do more reps, I was wrong.

u mad?

He mad

user787877877

01-26-2009, 04:53 PM

I agree, DO NOT FUKK WITH THE PROGRAM.

just weight, the gains will come.

Delusional

01-28-2009, 07:13 PM

1/28/09

Workout B

ATG Squats

45 x 1 x 10
65 x 1 x 10
85 x 1 x 10
105 x 1 x 5
125 x 1 x 5
140 x 2 x 4
135 x 1 x 5

Military Press

45 x 1 x 10
50 x 1 x 8
65 x 3 x 3

Pendlay Rows

45 x 1 x 10
65 x 1 x 8
75 x 1 x 6
80 x 3 x 5

PRMachine

01-28-2009, 07:22 PM

1st!!!
Squats are going up man, nice improvement.
How do you like Pendlay rows?

Unst0pp4bl3

01-28-2009, 07:38 PM

1st!!!
Squats are going up man, nice improvement.
How do you like Pendlay rows?

Ive wondered this too, is there a big difference between pendlay rows and BB rows?

Delusional

01-28-2009, 07:52 PM

I don't know how to do regular bb rows.

Pendlay rows you simply deload each rep, but I don't know the difference. I just can't use momentum so the weight stays low until I improve it myself.

Delusional

01-30-2009, 05:26 PM

1/30/08, Friday

Workout A

Bench Press

45 x 1 x 15
65 x 1 x 10
85 x 1 x 8
100 x 1 x 4
100 x 1 x 0
95 x 1 x 2
95 x 1 x 4

Deadlifts

65 x 2 x 10
85 x 1 x 8
105 x 1 x 8
135 x 1 x 5
155 x 1 x 5
175 x 1 x 5
185 x 1 x 2 :mad: thought I was going to get at least 4 reps

ATG Squats (light)

45 x 1 x 8
65 x 1 x 5
85 x 1 x 5
105 x 3 x 5

PRMachine

01-30-2009, 05:35 PM

Nice deadlifts, making progress.
What happend on your second 100lb bench?

Delusional

01-30-2009, 05:41 PM

Nice deadlifts, making progress.
What happend on your second 100lb bench?

I don't know...

It was very hard to unrack it and had to roll it down when I tried.

PRMachine

01-30-2009, 05:44 PM

I don't know...

It was very hard to unrack it and had to roll it down when I tried.

**** brah, too bad you weren't training with me and my buddy, you'd get that weight up!

Delusional

02-02-2009, 01:58 PM

favori12

02-02-2009, 04:02 PM

I'm going to change routine. It's getting hard squatting all out 3 times a week heavy for 3 sets each day. I'm swithing to Bill Starr's.

Progress since september on Rippetoes (not my first routine was on a very high volume/5 days a week routine when I first started)

Bench:
65 x 5 => 100 x 4
Squat:
75 x 5 atg (just started doing atg) => 140 x 4
Dead:
85 x 5 => 175 x 5
Row:
65x5 => 80 x 5
Military:
45 x 4 => 65 x 3

Should I deload?

You've made some awesome gains on Rippetoe, I'd say it's definitely time to switch to 5x5. I personally liked it much more than Rippetoe and blasted through all my plateau's on Rippetoe. A lot of people's CNS can't handle squatting heavy 3 days a week and you're probably one of them, so 5x5 is definitely a good routine to move to.

Delusional

02-02-2009, 04:11 PM

IRockNikes

02-02-2009, 04:21 PM

I'm going to change routine. It's getting hard squatting all out 3 times a week heavy for 3 sets each day. I'm swithing to Bill Starr's.

Progress since september on Rippetoes (not my first routine was on a very high volume/5 days a week routine when I first started)

Bench:
65 x 5 => 100 x 4
Squat:
75 x 5 atg (just started doing atg) => 140 x 4
Dead:
85 x 5 => 175 x 5
Row:
65x5 => 80 x 5
Military:
45 x 4 => 65 x 3

Should I deload?

Oskr, bad choice. You should be used to squatting 3x a week by now. The gains you made will be more if you eat enough. I put 100 lbs on my squat in two weeks of Ripptoes. I still squat 3x a week off ripptoes and make gains. Take advantage of newb gains while you still have them.

GetBigyo

02-02-2009, 04:24 PM

I could handle it.

Though I haven't taken a break for such a long time (6 months I think). I'm just constantly tired and sleepy.

My bench didn't go up much and it's getting hard for me to go for my 5rm for 3 sets every workout.

btw, if you find any links on how to make your own hyperextension station post it here or pm it please.

squatting 3x week is not for everyone. some people do well with it some dont. if you feel its catxhing up on you then try a simple 3-4 split.

pretty good lifts for only 13.

Delusional

02-02-2009, 04:31 PM

GetBigyo

02-02-2009, 04:34 PM

I will be able to handle madcows, it's squatting 3 times a week but w/ light days and only one 100% 5RM set. I squatted on rippetoes 3x a week 100% of my 5RM (when I could) for 3 sets, that gets you tired.

honestly, i dont think your ready for madcows. it is an intermidiate/advanced routine and i think you would do better on just a simple 3 day split. but if you want try it out, everyones different.

user787877877

02-02-2009, 04:37 PM

Great progress.

and I disagree getbigyo, the squatting is worked up to 1 heavy set, where as he was doing 3 heavy sets before. there is also 1 light day and it works out pretty well with strength gains. be sure to start with lower weights and use the spreadsheet though for the maximum gains. I didn't do that and I regret it.

GetBigyo

02-02-2009, 04:39 PM

user787877877

02-02-2009, 04:47 PM

true well i guess you know since you gained like 200 lbs to your dl and squat lol.

good point

Well Im just saying from my own experience, Im no expert at all.lol.

and now that u mention it..in 1 year I've added over 200lbs to my DL!!

Delusional

02-02-2009, 04:49 PM

honestly, i dont think your ready for madcows. it is an intermidiate/advanced routine and i think you would do better on just a simple 3 day split. but if you want try it out, everyones different.

I know I am by no means intermediate, but I can't give 100% of my 5RM in all my sets now. My dead is slowing down and so is my squat and bench. There isn't much difference from madcows and rippetoes, it's simply stalling for me.

Great progress.

and I disagree getbigyo, the squatting is worked up to 1 heavy set, where as he was doing 3 heavy sets before. there is also 1 light day and it works out pretty well with strength gains. be sure to start with lower weights and use the spreadsheet though for the maximum gains. I didn't do that and I regret it.

Yes, I am using the spreadsheet and will do the 4 weeks light.

How where your gains on madcow's?

GetBigyo

02-02-2009, 04:53 PM

Well Im just saying from my own experience, Im no expert at all.lol.

and now that u mention it..in 1 year I've added over 200lbs to my DL!!

haha good ****t

ive added 10 lbs to my free squat in 6 months! lol u mad?

Delusional

02-02-2009, 04:57 PM

haha good ****t

ive added 10 lbs to my free squat in 6 months! lol u mad?

why, what happened?

GetBigyo

02-02-2009, 05:02 PM

why, what happened?

honestly i dont know wtf is. i posted a thread in powerlifting section 2 days ago and got good help. im looking forward to using those next time i squat and will post a vid for crituque:)

basically i dont know how to sit the fuk back. i put all the weight on my knees.

user787877877

02-02-2009, 05:54 PM

Yes, I am using the spreadsheet and will do the 4 weeks light.

How where your gains on madcow's?

okay cool.
Strength gains were 5lbs and 2 reps a week on compounds without the light start off. and size was pretty good. Like arms grew .5inches in idk how long 6-8 weeks.

readyforthepain

02-02-2009, 05:55 PM

good luck with everything

thepulse999

02-03-2009, 11:58 AM

good lift progress since september
i wish i started when i was your age

PRMachine

02-03-2009, 03:34 PM

Nice progress 0skr

IRockNikes

02-03-2009, 06:51 PM

Delusional

02-03-2009, 06:55 PM

user787877877

02-03-2009, 06:58 PM

TomMassicotte

02-04-2009, 08:16 PM

If you're stalling it wouldn't be a bad idea to try taking a week off and keep eating.

Try some sprint runs if you're up to it on your week off or some jogging since it's simply healthy for you.

At your age you could play a sport and still gain muscle, just gotta keep it up.

GetBigyo

02-04-2009, 08:19 PM

Madcow's didn't seem like enough volume for me. I know this might sound crazy, but I squat 3x a week, dead 3x a week, and bench 2x a week. All lifts are going up great. My bench is slowly rising, but my squat and deads are improving great.
Sounds like over training huh? Food is prevention to over training. I am never sore and hit new pr's almost every session.

Cliffs: Experiment w/ different routines.

NO!!!!!

hes only 13, basically anything will work for 6-12 months. he might just need a small deload or something. experimenting with routines is not a good idea and u just start to get OCd like i am right now...its not a good thing.

stick to something and train and eat good.

Delusional

02-04-2009, 08:37 PM

x605439603845093480634

Madcow's 5x5 is only 8 weeks. It's a short routine, if it keeps on working I will keep on doing it then I will try the SPBR

If you're stalling it wouldn't be a bad idea to try taking a week off and keep eating.

Try some sprint runs if you're up to it on your week off or some jogging since it's simply healthy for you.

At your age you could play a sport and still gain muscle, just gotta keep it up.

Taking a week off right now. Boring.

NO!!!!!

hes only 13, basically anything will work for 6-12 months. he might just need a small deload or something. experimenting with routines is not a good idea and u just start to get OCd like i am right now...its not a good thing.

stick to something and train and eat good.

You should still try many things, one might be better than the other.

user787877877

02-04-2009, 08:38 PM

Madcow's 5x5 is only 8 weeks. It's a short routine, if it keeps on working I will keep on doing it then I will try the SPBR

Says who? How about do it until you stop gaining..I think I have been doing it longer than that...

Delusional

02-04-2009, 08:43 PM

Says who? How about do it until you stop gaining..I think I have been doing it longer than that...

Oh yeah, thanks you're right.

Just got based of the excel worksheet, just gave the routine a quick read and you're right.

user787877877

02-04-2009, 08:46 PM

Oh yeah, thanks you're right.

Just got based of the excel worksheet, just gave the routine a quick read and you're right.

Am I ever wrong?

/cocky dick tone.

but srsly, pick one of these simple routines suggested and stick with it for AT LEAST 6 weeks. If there are no strength gains whatsoever re-evaluate diet and try a new program.

Delusional

02-04-2009, 09:00 PM

Am I ever wrong?

/cocky dick tone.

but srsly, pick one of these simple routines suggested and stick with it for AT LEAST 6 weeks. If there are no strength gains whatsoever re-evaluate diet and try a new program.

Yes, I'm going to stick with this.

Going to be cutting though, hopefully I'll have some good neural strength gains, like you.

user787877877

02-04-2009, 09:04 PM

Yes, I'm going to stick with this.

Going to be cutting though, hopefully I'll have some good neural strength gains, like you.

I wa slooking for the article earlier today, but couldn't find it. It's on IA forums somwhere. Well basically I will sum it up:

-There should be no strength loos while dieting.
-Strength gains should happen, even if little
-The only time this will not happen is if you are lower than 8% BF or if you are towards the last few weeks of a contest diet.