Baines Quest for 1000 and Beyond!

[Baines]

1 rep max done raw at 219lb Feb 15, 2007
Squat 260 Back squat slightly wider than shoulder width
Dead Lift 245 Sumo style
Bench 275 One count pause

Total 780

[nyrippetoe]

Good luck on the journey. Your bench is strangely high compared to your other lifts...

[Baines]

Good luck on the journey. Your bench is strangely high compared to your other lifts...

This bugs me too; Im taking aim at balancing out my strengths. I figure beginning a 1000 goal will put me in the right direction. On a positive note my squat and dead lift have a lot of room to grow.
I'll post up some pictures in my body space; hopefully I will get some lift video or atleast pictures.

Thanks for the motivation, drop by anytime.

[Baines]

Back Squats
Warm Ups: 30 second rest
Squat 45lb X 12
Squat 45lb X 12
Squat 55lb X 10
Squat 135lb X 5

Work Sets: 2-3 minute rest
205lb X 3
205lb X 3
205lb X 3
205lb X 3
205lb X 3
205lb X 3
205lb X 3
205lb X 3

Front Squats: Depth 1 minute rest
95lb X 5
95lb X 5

Weighted Crunches
15lb X 10
20lb X 10
20lb X 10
20lb X 10

Notes: Next squat session will be higher reps, lower weight.
First time doing weighted ab work.
Next workout will be Dead Lifting.

[Baines]

Russian extended peaking cycle for Powelifting competition.
Going to try this program out, I found here http://www.joeskopec.com.
Due to my work scheduel im unable to workout MON, WEND, FRI, or TUE, THUR, SAT. Instead, I will workout one day and take two days off between with the occassional low impact cardio session throughout.
I hope it serves me well, im critical of form, and will soon post pictures. The only change to the program is alternating days of abs and lower back work.

Anyways heres the first workout!

Bench Press
Warm Ups 135x5, 185 X 5
Work Sets 220x3, 220x3, 220x3, 220x3, 220x3, 220x3

Squat
Warm Ups Barx12, Barx12, 135x5, 185x3
Work Sets 205x2, 205x2, 205x2, 205x2, 205x2, 205x2

Good Mornings Lower Back Assistance!!!!!!
Work Sets 95x10, 95x10, 95x10

Notes: Everything felt good, rest time between squats and bench sets was around 3-3 minutes.

[Baines]

Date 2-20-07
Sumo Dead Lift 195 X 3
Sumo Dead Lift 195 X 3
Sumo Dead Lift 195 X 3
Sumo Dead Lift 195 X 3
Sumo Dead Lift 195 X 3
Sumo Dead Lift 195 X 3

Hyper Extensions BW+25 X 10
Hyper Extensions BW+25 X 10
Hyper Extensions BW+25 X 10
Hyper Extensions BW+25 X 10

Single Leg Extensions 25 X 15
Single Leg Extensions 25 X 15

Seated Leg Curl 70 X 15
Seated Leg Curl 70 X 15

[Baines]

Date 2-21-07
Barbell Row 185 X 3
Barbell Row 185 X 3
Barbell Row 185 X 3
Barbell Row 185 X 3

Lat-Pull Down 175 X 5
Lat-Pull Down 175 X 5
Lat-Pull Down 175 X 5

EZ Bar Preacher Curl 85 X 5
EZ Bar Preacher Curl 85 X 5

Seated Incline Dumbbell Curl 30 X 6
Seated Incline Dumbbell Curl 35 X 6

[Baines]

6 cans of tuna(water based) drained and pressed dry, minced, less chunky the better
2 hardboiled eggs minced
3/4 large white onion minced
2-3tbs extra light olive oil add to taste
Light mayonnaise add to taste
Ground black pepper to taste
Lemmon juice to taste

Toasted whole wheat, sliced tomato, red onion, and lettuce.

[Baines]

Date 2-23-07
Squat 205 X 3
Squat 205 X 3
Squat 205 X 3
Squat 205 X 3
Squat 205 X 3
Squat 205 X 3

Bench Press 220 X 2
Bench Press 220 X 2
Bench Press 220 X 2
Bench Press 220 X 2
Bench Press 220 X 2
Bench Press 220 X 2

Incline Bench Press 185 X 5
Incline Bench Press 185 X 3

Decline Sit-Ups BW+25lb X 4
Decline Sit-Ups BW+25lb X 4

Ab Machine(combination crunch/reverse crunch) 20
Ab Machine(combination crunch/reverse crunch) 20

I dont know how to train abs for strength, im lost at this point in my workout. Squats were difficult today, but im definitly going deeper than I used to. Bench is still moving along without much problem. Well more volume comming soon, let the pain begin. 8 more weeks to go!

[Baines]

Date 2-24-07
Barbell Row 185 X 3
Barbell Row 185 X 3
Barbell Row 185 X 3
Barbell Row 185 X 3
Barbell Row 135 X 15 ? Form broke down at 14

Lat Pull Down 150 X 6
Lat Pull Down 150 X 6
Lat Pull Down 150 X 6

EZ Bar Preacher Curl 85 X 10
EZ Bar Preacher Curl 85 X 6

Dumbbell Preacher Curl alternating arms 25 X 8
Dumbbell Preacher Curl alternating arms 25 X 8

Forearms (I read in other power journals that grip work is important)
Reverse curl 40 X 10 Superset #1
Wrist curls 40 X 30 #1
Hammer Curl with 2 seconds hold at top 20 X 8 #1
Reverse curl 40 X 8 Superset #2
Wrist curls 40 X 20 #2
Hammer Curl with 2 seconds hold at top 20 X 6 #2

Body Weight Hang 30 seconds
Body Weight Hang 20 seconds


I have hope that this back work will help the program along. It may hurt my bench? I don't know but even if it does im less concerned about improving my max bench as the squat and dead lift. I will try to keep the back workouts spread out, I think tossing one in every 3-4 days wouldn't hurt if I time it for a day after a major workout, but never before one.

[Baines]

Date 2-26-07
Bench Press 220 X 4 3 minute rests
Bench Press 220 X 4
Bench Press 220 X 4
Bench Press 220 X 4
Bench Press 220 X 4
Bench Press 220 X 4

Squat 205 X 2 2-3 minute rests
Squat 205 X 2
Squat 205 X 2
Squat 205 X 2
Squat 205 X 2
Squat 205 X 2

Decline Sit-Up BW+10lb X 8 1.5 minute rests
Decline Sit-Up BW+10lb X 8

Ab Machine (combination crunch/reverse crunch) 20 1.5 minute rests
Ab Machine (combination crunch/reverse crunch) 15

The Squats are feeling very good now, bench was tough but with longer rests I made it.

[Baines]

Date 2-27-07
Dead Lift 195 X 4 3 minute rest
Dead Lift 195 X 4
Dead Lift 195 X 4
Dead Lift 195 X 4
Dead Lift 195 X 4
Dead Lift 195 X 4

Single Leg Extensions 37.5 X 12 1 minute rest
Single Leg Extensions 37.5 X 12

Seated Leg Curl 90 X 12 2 minute rest
Seated Leg Curl 90 X 12

-Quick workout, I opted for no hyper extension today, im thinking of doing good mornings on squat/bench days instead although that will be one long workout = (
-Since I started im feeling way stronger already im sure my maxs are all up already.
-I have only gained a 1lb since strating this journal, gaining weight is not my aim.
-Has anyone taken a look at the program? Around week 8-9 volume is ultra low, and im wondering if it would even be worth doing the last week or 2.

[Baines]

2-28-07
Barbell Row 135 X 6
Barbell Row 135 X 6
Barbell Row 135 X 6
Barbell Row 135 X 6
Barbell Row 135 X 6
Barbell Row 135 X 6

Hang Clean 135 X 3
Hang Clean 135 X 3
Hang Clean 135 X 3
Hang Clean 135 X 3

Lat Pull Down 85 X 10
Lat Pull Down 85 X 10
Lat Pull Down 85 X 10
Lat Pull Down 85 X 10
Lat Pull Down 85 X 10
Lat Pull Down 85 X 10

Standing Dumbell Curl 25 X 10
Standing Dumbell Curl 25 X 10

Standing Hammer Curl 25 X 10
Standing Hammer Curl 25 X 8

[Baines]

1-1-07
Squat 205 X 4
Squat 205 X 4
Squat 205 X 4
Squat 205 X 4
Squat 205 X 4
Squat 205 X 4

Bench Press 220 X 2 (with pause on all sets)
Bench Press 220 X 2
Bench Press 220 X 2
Bench Press 220 X 2
Bench Press 220 X 2
Bench Press 220 X 2

Ab Machine (combination crunch/reverse crunch) 40
Ab Machine (combination crunch/reverse crunch) 20
Ab Machine (combination crunch/reverse crunch) 15

[Baines]

Body deserves a break for at least 2 days. I normally wouldn't of done the back workout 1-28-07 but I had the opportunity to do it at work so I had to take it. I will probably workout abs, forearms, and cardio tomorrow or the next day only because I am off work, and need something to do.
Overall the routine is feeling good, the work load is a little deceiving in appearance, all squats, dead lifts, and bench press are about 80% of max. In another 6 workouts lifts will be above 80% for reps and moving into personal record territory. I feel right now if I took 4 days off and tried to max out, All lifts would be increased. Dead Lifts based of practice and better form now will jump significantly more than the rest = )
I am still not sure about doing the last week of this program..

Also good news im 218lb!

[Baines]

I bought a new GNC brand protein today, 3 scoops = 40 protein +5g glutamine, Iv never taken glutamine before, I will see if it does anything for recovery as some claim. For the most part im taking 1 scoop with skim milk for 3 servings a day instead of all at once.
Plans for the future, finish this routine, 6-7 weeks remaining, then jump into a 5 by 5. At which time I may start a new journal, I like to keep things fresh in mind.
I was reading around in supplement forums and hey I might even try one out for kicks late this journal or next time around.

[Baines]

3-3-07
Bench Press 220 X 5
Bench Press 220 X 5
Bench Press 220 X 5
Bench Press 220 X 5
Bench Press 220 X 5
Bench Press 220 X 5

Squat 205 X 2
Squat 205 X 2
Squat 205 X 2
Squat 205 X 2
Squat 205 X 2
Squat 205 X 0 <----- Not feeling it, .light pain in left outter hamstring.


- Bench Press felt very good, last set last rep was a bear, no pain felt during or just after.
- Pain to right shoulder when I move in circular motion after doing squats. Shoulders felt ultra tight during warm up squats.
- Pain already down from a 3/10 to a 1/10 in 30 minutes, im not worried a about it.
- I shouldnt of drank the beers last night, it screws my performance! It sure felt like I was sweating some bad stuff out. I contribute all problems to the beers.
- Dah the temptation, 4 slices of pizza in my frig.. Damit!

[Baines]

Went ahead and tried a max sumo deadlift. I contribute my jump in weight mainly newbie gains from nailing proper form.

New Max SUMO DEAD LIFT 275X1 Got some bleeding from bar rub on my shins

WHOOOO HOOOOO!
Im going to cut this routine short, I definitly gained some strength, but overall it is a very boring routine lol. Im going to take new maxs in 3 days and change routines to the 5 by 5. I think changing it up now will work as a good deload, im more concerned with avoiding an injury and todays pain at the gym tells me something.

I downloaded the Bill Star Linear novice-intermediate. The only changes I foresee making is-
changing it to a 1 day on 2 day off routine instead of a monday, wed, friday due to work I can't follow that schedule.

[Baines]

Starting Bills Stars intermediate TONIGHT
Im starting it out a bit below my current strength level in hopes of a longer stretch of PR's.
I will be doing a little bit of cardio on the fly casue I have a physical next month, with a 100$ bonus for doing well!

[Baines]

Starting Bills Stars intermediate TONIGHT
Im starting it out a bit below my current strength level in hopes of a longer stretch of PR's.
I will be doing a little bit of cardio on the fly casue I have a physical next month, with a 100$ bonus for doing well!

[Baines]

BillStar 5 By 5 Workout 1

Squat 95 X5
Squat 120 X 5
Squat 140 X 5
Squat 165 X 5
Squat 190 X 5

Bench 110 X 5
Bench 135 X 5
Bench 160 X 5
Bench 185 X 5
Bench 215 X 5

Row 80 X 5
Row 100 X 5
Row 120 X 5
Row 140 X 5
Row 160 X 5

Extra Abs and Biceps
Ab Machine (combination crunch/reverse crunch) 20
Ab Machine (combination crunch/reverse crunch) 20
Ab Machine (combination crunch/reverse crunch) 15
Ab Machine (combination crunch/reverse crunch) 15
Dumbbell Preacher Curl 35 X 6
Dumbbell Preacher Curl 35 X 6

Notes:
Gym Weight: 222 (a little heavy for my likes)
Energy: low (night time workout).
Exercises: Squat was a little tough Im gonig to try this starting weight and if anything reset the squat sooner down the road.
Bench Press was easy.
Rows were easy aswell.
Ab Machine burns
Dumbbell Preacher Curl was easy

[Baines]

BillStar 5 by 5 Workout 2

Incline Bench Press 105 X 5
Incline Bench Press 130 X 5
Incline Bench Press 150 X 5
Incline Bench Press 170 X 5

Dead Lift 140 X 5
Dead Lift 170 X 5
Dead Lift 200 X 5
Dead Lift 225 X 5

Squat 110 X 5
Squat 140 X 5
Squat 165 X 5
Squat 165 X 5


Extra Shoulder and Abs
Dumbbell Shoulder Press 60 X 5
Dumbbell Shoulder Press 60 X 5
Dumbbell Flys 20 X 8
Dumbbell Flys 20 X 8
Planks 30 Second hold, 15 seconds break
Planks 30 Second hold, 15 seconds break
Planks 30 Second hold, 15 seconds break
Planks 30 Second hold, 15 seconds break

-Gym Weight: 220 (more like it )
-Energy: High
-Exercises: Squats were done last becasue gym was packed, squats felt good today. The dead lift was a challenge, higher volume than I had been doing. Lower back feels 100% good, doing it sumo style I feel it more in my hips and hamstrings. The incline bench press was easy. Shoulder work I think is a good compliment to the program as long as I don't over do it. Planks...HARD LAST SET... well a fav ab exercise of mine.

[Baines]

Wow its been a while, Iv been lifting, just got side tracked.

Squat 185X5
Squat 185X5
Squat 185X5

Bench Press 185X5
Bench Press 185X5
Bench Press 185X5

Dead Lift 185X5

Oblique Side Bends 25X10 (L+R)
Oblique Side Bends 25X10
Oblique Side Bends 25X10
Oblique Side Bends 25X10

Oblique Cable Twists 25X10 (L+R)
Oblique Cable Twists 25X10
Oblique Cable Twists 25X10
Oblique Cable Twists 25X10

[Baines]

Body Weight 220.4

Dumbbell Crunch 20lbX20
Leg Lift 15
Dumbbell Crunch 20lbX20
Leg Lift 15
Dumbbell Crunch 20lbX20
Leg Lift 15

Standard Crunch 15
Flutter kicks 25 count
Standard Crunch 15
Flutter kicks 25 count

Reach Throughs 20
Hanging Leg Raise 8
Reach Throughs 20
Hanging Leg Raises 4

Treadmill Speed 3.0, incline 12, time 66 minutes calories 900

[Baines]

Squat 190X5
Squat 190X5
Squat 190X5

Standing Military Press 105X5
Standing Military Press 105X5
Standing Military Press 105X5

Hang Clean 125X5
Hang Clean 125X5
Hang Clean 125X5

Pull Up BWX6
Pull Up BWX6

Oblique Side Bends 25X10 (L+R)
Oblique Side Bends 25X10
Oblique Side Bends 25X10
Oblique Side Bends 25X10

Oblique Cable Twists 25X10 (L+R)
Oblique Cable Twists 25X10
Oblique Cable Twists 25X10
Oblique Cable Twists 25X10

Weight 225!

[Baines]

Treadmill speed 3.0-3.5, incline 12, time 58 minutes, calories 880

[Baines]

Yeterdays Work Out at Work = ) 3-27-07
Super Set #1
Push Up 30, Dumbell Hammer Curl 25lb X 10, Dumbell Over head Press 25lb X 6, Plank 25 second hold, Dumbbell Row 25lb X 6, Tricep pull down 70lb X 10, Standing Calve raise BW X 30
Super Set #2
Push Up 25, Dumbell Hammer Curl 25lb X 10, Dumbell Over head Press 25lb X 4, Plank 25 second hold, Dumbbell Row 25lb X 4, Tricep pull down 70lb X 10, Standing Calve raise BW X 30

Lunge BWX10 Per leg X 3 sets

Todays 3-28-07
Squat 195X5
Squat 195X5
Squat 195X5

Bench Press 190X5
Bench Press 190X5
Bench Press 190X5

Dead Lift 195X5

Crunch/Leg Lift/flutter Kicks(three count) 15/15/15
Crunch/Leg Lift/flutter Kicks(three count) 15/15/15
AB Machine 15
AB Machine 15
AB Machine 15

Weight 220, less bloated today.

[Baines]

speed 3-3.5, incline 7-13, time 30 minutes cal 420

[Baines]

Treadmill Speed 2.5-5.5 incline 3-12 time 51 minutes cal 700

Weight 218

[Baines]

Squat 200X5
Squat 200X5
Squat 200X5

Standing Military Press 110X5
Standing Military Press 110X5
Standing Military Press 110X5

Pull Up BWX5
Pull Up BWX5
Pull Up BWX5

Oblique Side Bends 25X10 (L+R)
Oblique Side Bends 25X10
Oblique Side Bends 27.5X8
Oblique Side Bends 27.5X8

Oblique Cable Twists 20X10 (L+R)
Oblique Cable Twists 20X10
Oblique Cable Twists 30X8
Oblique Cable Twists 20X10

Weight 220!