Heisman's Journal

[Heisman]

Okay guys. I am mainly training for strength. My maxes at the start are:

Bench Press- 130
Squat- 200
Deadlift- 310

As you can see, I've never benched or squated seriously before in my training. I have only been able to use machines until now because my power rack has come.

I am doing this workout: http://www.deepsquatter.com/strength/archives/korte.htm

My main goal for the next few weeks is to work on form.

[Heisman]

Workout #1

I finished my first workout. weightxrepsxsets

Squat: 130x5x5
Bench: 80x6x6
Deadlift:190x5x5

The squats were kind of hard. I messed up a bit setting everything up, and that made it harder for me to get started properly. Oh well. My form was okay. A couple of sets my form was great, while on the fourth set it was messed up a bit. I'll work on it.

The bench presses were pretty easy. I'm not sure that I'm going to stay with the original program on this; I might just add as much weight as I see fit. I will keep everything the same for the rest of the week, and I'll go from there.

The deadlifts went pretty well also. On one set I gripped the bar a little to wide, and it made it harder, but I still got the 5 reps. I got stronger as I progressed through the 5 sets. I don't know what this means, but I'm probably going to move the weight up as I see fit on these as well.

Squats are going to be the hardest thing to perfect my form with, but I guess that is true with everyone. I know that I'm going to be sore tomorrow. Hopefull I will recover enough by Wednesday. Overall, I'm very happy to finally start training seriously.

[Heisman]

Workout #2

I finished my second workout. Same thing as the first one. I was still very sore in my glutes and hams from squatting, and my lats were sore from the deadlifts.

The squats were hard, because of the soreness. Also my form needs a lot of work. The third set went perfectly, but the rest were okay at best. I think soreness had something to do with it; at the bottom of the squat it hurt (in the sore kind of way, not injury). I plan to only increase the weight by five pounds next week unless my form suddenly gets good on Friday.

The bench press was easy. I wasn't sore at all from my previous work out, which suprised me because this was my first time doing bench presses. If it is easy on Friday then I will up the weight 10 pounds for next week. My form is good on these. Not great, but good.

I thought I was going to throw up on deadlifts, but only doing 5 reps doesn't really give you enough time to throw up. Luckily. Just like my last workout, deadlifts got easier as I kept doing them. My form is already good on them since I've been doing them for a long time. If they are easy on Friday, then I will increase the weight by 10 pounds next week.

Overall, it was a pretty good workout. I hope I am not as sore on Friday as I was today, but Monday was my first time doing squats so I was going to be sore no matter what. We will see how I feel on Friday.

[supadave]

thats a nice routine Heisman. Good luck with it.

[Heisman]

Thank you. I will let everybody know exactly what I think of it after the eight weeks are up.

[kulex]

good workouts, keep it up

[Thanos]

I like 5x5's good numbers..,,,keep up the good work Heisman

[The Bicep Man]

Good luck on gaining strength, I hope you reach your goals.

[scott_donald]

good start so far....

[Heisman]

Thanks everybody. Once I get the form down I'm just going to move the weights up as I see fit. It will probably be a few weeks before I get the form down, but we will see what happens.

[GUNZOFNAVARONE]

keep it up!

[Wanker527]

your strength is going to progress very quickly if you keep up what you're doing. great job man! i wish you all the best. any idea what you plan on doing after you finish up w/this routine?

[Not So Big]

Originally posted by Heisman
Thanks everybody. Once I get the form down I'm just going to move the weights up as I see fit. It will probably be a few weeks before I get the form down, but we will see what happens. thats good that your waiting intill your form is good i alwyas see people in the gym using such bad form
keep up the good lifts and keep updated

[Heisman]

Originally posted by Wanker527
your strength is going to progress very quickly if you keep up what you're doing. great job man! i wish you all the best. any idea what you plan on doing after you finish up w/this routine?

I have no idea. When the time comes, I will be open to all suggestions.

Once I get the form down perfectly on all three exercises I will start moving the weights up as quickly as I can. But I will definitely make sure the form is perfect before I do so. Perfect form is definitely my number one goal with this routine.

[Younglifter14]

Looks like a cool workout. Would be fun to see how it goes ;).

ps - dont forget to stretch ;)

Young

[Heisman]

Originally posted by Younglifter14
Looks like a cool workout. Would be fun to see how it goes ;).

ps - dont forget to stretch ;)

Young

LOL. Trust me, I won't.

[Heisman]

Workout #3

Just finished my third workout. I did the same thing as the other two.

Squats went a lot better today. I found a good position for the bar on my back, and I was able to go down and up evenly without too much difficulty. I was happy. The squats were still hard, but I did them correctly for the most part.

Bench went good too. I put my hands out a little bit wider and it made the movement feel better. The weight was pretty easy, and I believe that I am ready to move up.

Deadlifts were also pretty good. I am able to move the weight up pretty fast, and I completed all of the reps without difficulty.

I am increasing each lift by ten pounds next week. I am going to veer away from the original program slightly in this regard. If ten pounds is too much, then I will take off five pounds and see how that goes. However, I think I will be fine since I have two days to rest and no school on Monday, so I can get plenty of rest. I'm hoping for some good lifts on Monday.

[Heisman]

Workout #4

I decided to stick with the original program for now and increased everything by 5 pounds.

Squats: 135x5x5

Bench Press: 85x6x6

Deadlifts: 195x5x5

Squats went very well. My form was much better. I had been practicing with an empty bar and thought about my form all weekend. Practice makes perfect! I am very happy with the way I did the squats. They were not that difficult to complete either. They weren't easy, but not too hard.

My bench presses were easy. My form is good on them and I had no trouble with the weight.

Deadlifts were pretty good as well. I was able to do all the reps without much difficulty. The hardest part about the deadlifts is lowering the weight, since I can't drop the barbell.



Now, do you guys believe that I should stick with the original program or should I move the weights up as I see fit? I will keep the squats where they are right now. I could probably add 5 pounds to the deadlifts without too much trouble. I am mainly asking this for the bench press. 85 pounds was pretty easy, and I can definitely do more. So, what do you guys think that I should do?

[kulex]

add 10 lbs for next week it should be fine, I'm just adding 10/week on the bench and so far its going good (but I know it's not gonna last =P) but go ahead upto 95 next time
(Also if you think your form is great like with squats and dead's go ahead and add 10 pounds I mean its your legs man, I think they can take 10 more pounds, go for it!)

[theq]

Hi Heisman, Was just wondering if your max's are in likos or pounds? Also how long you been training?

[scott_donald]

poor guy its in lbs...

but looking good heisman...remember to get plenty of rest....hehe...

[Heisman]

Originally posted by theq
Hi Heisman, Was just wondering if your max's are in likos or pounds? Also how long you been training?

It's in pounds. I'm 16. I started four years ago but didn't get the hang of everything until about 8 months ago. At the time I had to do bench and squats on a machine, which I believe held me back quite a bit. I bought myself a power rack and am now doing this routine.

[Heisman]

Originally posted by scott_donald
poor guy its in lbs...

but looking good heisman...remember to get plenty of rest....hehe...

I'm not poor. I am 16 and have my whole life ahead of me to lift. Plus, I don't have to go to bed at night thinking that I am getting old. :D

[scott_donald]

Originally posted by Heisman
I'm not poor. I am 16 and have my whole life ahead of me to lift. Plus, I don't have to go to bed at night thinking that I am getting old. :D

hehe...

ye you have sertainly got a good base on yourself there... and you have seven years on me...

[Heisman]

So do the rest of you guys think I should just move up the weight as I see fit? I believe that I will be able to move everything up some weight. What do you all think?

[scott_donald]

Originally posted by Heisman
So do the rest of you guys think I should just move up the weight as I see fit? I believe that I will be able to move everything up some weight. What do you all think?

aslong as form is good...

[Heisman]

Originally posted by scott_donald
aslong as form is good...

Alright. I will keep the same weight tomorrow and if all goes well I will move everything up 5 pounds on Friday. If only one exercise (bench most likely) goes really well then I will only move up in that. We will see how I do tomorrow.

[noname]

Originally posted by Heisman
So do the rest of you guys think I should just move up the weight as I see fit? I believe that I will be able to move everything up some weight. What do you all think?

What would be the reason not to move up in weight? Progression is key....

[Heisman]

Originally posted by noname
What would be the reason not to move up in weight? Progression is key....

I was just wandering whether or not I should stick with the original program. We will see what happens tomorrow, and if all goes well the weights will go up on Friday.

[Wanker527]

Originally posted by Heisman
I was just wandering whether or not I should stick with the original program. We will see what happens tomorrow, and if all goes well the weights will go up on Friday.

stick with the 1rm percentages that the program recommends. the progression it utilizes is in place for a reason. if you're going to follow a program like that, its always best to follow it as closely as possible (while perhaps tailoring only certain minor aspects to better fit the individual).

[Heisman]

Originally posted by Wanker527
stick with the 1rm percentages that the program recommends. the progression it utilizes is in place for a reason. if you're going to follow a program like that, its always best to follow it as closely as possible (while perhaps tailoring only certain minor aspects to better fit the individual).

Yeah. It's just that I am a beginner, kinda. I believe that I can increase my strength a lot if I push it. I just have that feeling. I just don't want to waste the opportunity to move the weights up a lot just to stay with the program. We will see how my workout goes tomorrow.

[Wanker527]

Originally posted by Heisman
Yeah. It's just that I am a beginner, kinda. I believe that I can increase my strength a lot if I push it. I just have that feeling. I just don't want to waste the opportunity to move the weights up a lot just to stay with the program. We will see how my workout goes tomorrow.

actually, that's a really good point that i wasn't considering. i think i may just have to change my vote :D. go with your instincts. if they tell you that you can progress faster and better than what the program expects, then press on man. as you obviously know, beginners progress at a much quicker rate than a seasoned trainer. i just wasn't even paying attention to that fact, lol.

[Heisman]

Workout #5

Another workout down. I stuck to the same numbers that I did last time.

EVERYTHING felt easier. I was ecstatic. Also, my form seemed better than ever. I'm getting the hang with squats. Squats provided little difficulty, the bench presses were easy as hell, and the deadlifts were easy also. The only problems with deadlifts is that I somethimes feel nausiated. It probably won't become a problem as long as I stick to 5 reps or under. I don't really get it because the weight is pretty easy.

My next workout is on Friday. Unless you guys talk me out of it, I will move everything up 5 pounds.

[Heisman]

So I guess nobody is going to try to talk me out of it? Then, I guess tomorrow I will move everything up five pounds.

[scott_donald]

ye ye just go for it....

[Not So Big]

Originally posted by Heisman
So I guess nobody is going to try to talk me out of it? Then, I guess tomorrow I will move everything up five pounds. go for it brotha good luck and make sure u got a spot just incase but im sure ull get it

[Heisman]

Originally posted by Not So Big
go for it brotha good luck and make sure u got a spot just incase but im sure ull get it

I got a power rack, so no need for a spot.


Hint to all of those without a power rack... GET ONE. Complete safety and no fear of injury makes for a much better lifting environment.

[Its_PainFuLL]

Originally posted by Heisman
I got a power rack, so no need for a spot.


Hint to all of those without a power rack... GET ONE. Complete safety and no fear of injury makes for a much better lifting environment.

bump on the power, but even tho these things are pretty safe, there is never a time when a training partner cant help ya out :)

[Heisman]

Originally posted by Its_PainFuLL
bump on the power, but even tho these things are pretty safe, there is never a time when a training partner cant help ya out :)

Yeah, but:

A. I don't have a training partner

and

B. I see far better results and enjoy working out more when I do it alone.

[scott_donald]

Originally posted by Heisman
Yeah, but:

A. I don't have a training partner

and

B. I see far better results and enjoy working out more when I do it alone.

basically the same with me....

[theq]

I would sometimes agree when I train alone it is quicker and easier to stay focused, but when going for a really heavy lift like a 1RM it is good to have someone standing over you shouting at you.And safer.

[acumenjay]

Go for it man.....if you feel yourself getting sloppy just lighten it back up. Your instincts are usually pretty good at telling you when you can do more or when it is too heavy.

[Heisman]

Workout #6

I moved everything up five pounds.

Squat: 140x5x5

Bench: 90x6x6

Deadlift: 200x5x5

Everything went great! My form was as good as expected on everything.

The squats became easier throughout the workout. I'm not sure exactly why. Every squat was below parallel and I didn't have too much difficulty. I was thrilled when I got through all five sets without problems.

The bench presses were a joke. I had no trouble at all. I paused for a full second on every rep, and everything went nice and smooth.

The deadlifts were easy as well. I didn't even become nauseous like I normally do. I think that I am genetically favored for deadlifting. Someday I will probably specialize in it for a while, but it will be quite a few years before I specialize in one thing.

I am going to move everything up 5 pounds again on Monday. Then I will probably use the same weight Wednesday and then we'll go from there. This was a very successful workout. I'm glad I moved the weight up.

[scott_donald]

good to see and the increases are great oncidering you are doing it so often....

[noname]

Way to go Heisman, keep it up.

[Heisman]

Originally posted by scott_donald
good to see and the increases are great oncidering you are doing it so often....

I've been thinking about that. Once I stop increasing I will probably cut it back to twice a week and see how it goes. Then when that stops working I will do something completely different. However, none of this is set in stone and we will just see what happens.

[Gettin_big]

Way to go bro! youre doing very well.


Take care,
Alex

[scott_donald]

Originally posted by Heisman
I've been thinking about that. Once I stop increasing I will probably cut it back to twice a week and see how it goes. Then when that stops working I will do something completely different. However, none of this is set in stone and we will just see what happens.

its strange since you are not working the other muscle around them...i think once the increses stop you should change not cut it down to 2 days...

[Not So Big]

good job on the lifts, i dont no if u posted it yet but how logn have u been lifting for? j/w

[Heisman]

Originally posted by scott_donald
its strange since you are not working the other muscle around them...i think once the increses stop you should change not cut it down to 2 days...

You're probably right. I'll figure out something else to do.

[Heisman]

Originally posted by Not So Big
good job on the lifts, i dont no if u posted it yet but how logn have u been lifting for? j/w

I am 16. I started training 4 years ago, but I didn't get serious about it until about a year and a half to two years ago. Then I wasted all of that time with very poor knowledge of training until about 8 months ago when I finally started to figure out what I should do. All of my benching and squatting until I started this journal was done on machines. Just recently I bought myself a power rack, and here I am today.

[Heisman]

Workout #7

Everything went up five pounds again.

Squats: 145x5x5

Bench Presses: 95x6x6

Deadlifts: 205x5x5

Squats: These went well. They were hard to do, but my form was solid and I was never close to failure. I was very happy with these.

Bench Presses: These pretty good. I didn't have any real difficulty getting the weight up. However, I am disappointed to say that my arms wavered a bit on the earlier sets before I really concentrated on my form.

Deadlifts: These were also good. I was able to do all of the reps pretty quickly. This weight isn't that heavy for me. In the first couple of sets I became a little nauseous, but I changed my breathing pattern somewhat and was completely fine after that. Hopefully I will not have to deal with becoming nauseous again.

I am going to keep this weight on Wednesday. I am going to concentrate hard on having perfect form on the bench press. I believe if I concentrate harder on the form then I should be fine. We will see how much weight I use on Friday after Wednesday's workout.

[Not So Big]

good job on increasing the weight again..
me and you are deadlifting the same weight..i noticed so i thought id say that lol.
keep it up ur making good progress

[Heisman]

Thanks Not So Big. You outweigh me, but I am a year older than you, so we will call it even.



Here's a question for everybody. Do you guys think that I should start doing 5x5 for the bench press as well since it is obvious that I have forgotten about the original program?

[damn y_all]

Numbers aren't alway the way to hit BB, mix it up & do what you feel like sometimes, my 2 cents! Good job though!

[Younglifter14]

Originally posted by Heisman
Everything went up five pounds again.

Squats: 145x5x5

Bench Presses: 95x6x6

Deadlifts: 205x5x5

Squats: These went well. They were hard to do, but my form was solid and I was never close to failure. I was very happy with these.

Bench Presses: These pretty good. I didn't have any real difficulty getting the weight up. However, I am disappointed to say that my arms wavered a bit on the earlier sets before I really concentrated on my form.

Deadlifts: These were also good. I was able to do all of the reps pretty quickly. This weight isn't that heavy for me. In the first couple of sets I became a little nauseous, but I changed my breathing pattern somewhat and was completely fine after that. Hopefully I will not have to deal with becoming nauseous again.

I am going to keep this weight on Wednesday. I am going to concentrate hard on having perfect form on the bench press. I believe if I concentrate harder on the form then I should be fine. We will see how much weight I use on Friday after Wednesday's workout.

looking really good. Seems like your putting on a good amount of weight to your exercises. Keep it up!

Young

[Heisman]

Originally posted by damn y'all
Numbers aren't alway the way to hit BB, mix it up & do what you feel like sometimes, my 2 cents! Good job though!

I'm doing the whole strength thing, not bodybuilding. Thanks for the compliment.

[Heisman]

Originally posted by Younglifter14
looking really good. Seems like your putting on a good amount of weight to your exercises. Keep it up!

Young

Thanks. I will definitely do my best. Hopefully the weights will go up more Friday. We'll have to wait and see.

[scott_donald]

well doen good to see you improving again... be positive mentally and the gains will come...

[Heisman]

Originally posted by scott_donald
well doen good to see you improving again... be positive mentally and the gains will come...

That's the plan.

I wonder exactly how important the mental aspect of a physical activity is? It is very important for me; if I don't think I can do something then I will never be able to do it.

[supadave]

Your workouts look good heisman. It looks like you are gaining
good with this. keep it up.

[scott_donald]

Originally posted by Heisman
That's the plan.

I wonder exactly how important the mental aspect of a physical activity is? It is very important for me; if I don't think I can do something then I will never be able to do it.

well its simple if you dont think you will do it you never will...

[Heisman]

Originally posted by scott_donald
well its simple if you dont think you will do it you never will...

Yeah, but I wonder about the other way around. Since people can lift an inconceivable amount of weight when a loved one's life is at stake, I wonder if it is possible to force your body to be able to do it. No one ever has been able to willingly utilize their CNS at it's highest capabilities. I just wonder if somebody will be able to do it someday.

[RobArson]

Hell of a job man. Nice gains.

[scott_donald]

Originally posted by Heisman
Yeah, but I wonder about the other way around. Since people can lift an inconceivable amount of weight when a loved one's life is at stake, I wonder if it is possible to force your body to be able to do it. No one ever has been able to willingly utilize their CNS at it's highest capabilities. I just wonder if somebody will be able to do it someday.

me...

[Heisman]

Originally posted by scott_donald
me...

You wish.

So do I. I think somebody might be able to do it someday. I just have a feeling that it is possible to trick your body into a state of panic where the adrenaline would start pumping and the CNS would be fired at full force. It will probably be some monk who does it, if it ever happens.

[AJbuilder]

Originally posted by Heisman
You wish.

So do I. I think somebody might be able to do it someday. I just have a feeling that it is possible to trick your body into a state of panic where the adrenaline would start pumping and the CNS would be fired at full force. It will probably be some monk who does it, if it ever happens.


it's more of a sub conscious thing when your body releases a rush of adrenaline due to fear, flight of fight response

so in a conscous state like lifting, i don't think it's even possible to trick your body , since you have to focus on the lifting which diverts from the subconscious.

[kulex]

if only they could perfect such a thing, that'd be great, instead of starting out lifting say 100 pounds we could skip all that BS and go straight to lifting 3-400 lbs, that'd be great...but I'll probably already be there before they have that technique in the works...damn lucky future kids....they get all the breaks...

[Heisman]

Workout #8

In school my gym class all went to the weight room for 20 minutes to do whatever we wanted to. I wasn't going to do anything, but a barbell with two 45s was in the corner just waiting to be power cleaned. Bumper plates were on it, which is something I have never used before. Being my weak minded 16 year old self, I did three sets of three reps with 135 pounds on power cleans. I was very happy about this, since my max on power cleans a month ago was 120. I guess all of the deadlifting with around 200 pounds has made 135 feel light enough to do. I was thrilled.






I thought this would negatively affect my workout, but I was able to do the same thing as last time, with good form. The power cleans earlier made me a little more tired and sore in my traps, but I did the same weight.

Squats: Once again, my third and fourth sets were better than the first two. My fifth set went really well until the last rep which was noticeably harder than the other ones. I still got it up without too much difficulty, but I felt it more.

Bench Presses: I had great form again, and had no difficulty with the weight. The last two sets I did every rep with a 3 second pause. I believe that the strength I had on the machine presses might be showing through with the free weights, which is something that I am not complaining about.

Deadlifts: The deadlifts were easier as they went along. I was a little tired and sore from the power cleans earlier, and I believe some of that cleared up as I went along.

This was a very nice workout. I will move everything up five pounds on Friday.




Do you guys believe I should start doing the bench presses 5x5 instead of 6x6 since I have obiously deviated from the original program?

[scott_donald]

good job on the power cleans... that is one of my main targets to improve right now....

[oark]

Originally posted by Heisman
IThe squats became easier throughout the workout. I'm not sure exactly why.

Did you warmup beforehand? I can't lift much unless I warmup.

[Heisman]

Originally posted by oark
Did you warmup beforehand? I can't lift much unless I warmup.

I warmed up with a couple sets, but next time I will do a more thorough set with like 110 pounds for six or seven reps and we will see if this helps.

Scott, I agree about the power cleans. They are my second favorite exercise and I will focus on them a lot once this stops working.

[Heisman]

My traps have been killing me today. I love it. Power cleans really make you sore when you haven't done them in a while.

Do you guys think I should do 5x5 for the bench press or not?

[Thanos]

Originally posted by Heisman

Do you guys believe I should start doing the bench presses 5x5 instead of 6x6 since I have obiously deviated from the original program?

Since you turn aside from the original program. Follow your gut instinct dude and consider it your own modified version.

[scott_donald]

Originally posted by Thanos
Since you turn aside from the original program. Follow your gut instinct dude and consider it your own modified version.

why not try it after... but do what you want..... hey you missed my journal out on your rounds...hehe...

[GUNZOFNAVARONE]

keep up the good work...i'm quite envious of you, starting to train at an early age will pay huge dividends as you age...good luck

[PhatGus]

Keep up the good work man, I wish I would have started lifting seriously when I was younger...you have a huge advantage. ;)

[Heisman]

Workout #9

I moved everything up five pounds!

Squats: 150x5x5

Bench: 100x6x6

Deadlifts: 210x5x5

I am going to be sore tomorrow. I was sore going into the workout (physical game of basketball in gym), and I am expecting to be sore from that game and the workout tomorrow.

Squats: The squats went pretty well. I didn't have any real trouble, and I made sure I went down all the way. I was a little tired on the last rep of the last two sets, but I got them up without much trouble.

Bench: Easy again. I stuck with the 6x6 because it is working. Once it gets harder I will cut it down to 5x5 and we'll see what happens. I paused on every rep, and my form was good.

Deadlifts: They were not hard at all. The next time I move the weights up, I will move the deadlifts up ten pounds. They aren't that hard, and I am using a much smaller percentage of my max on them then I am with the other two lifts.

Overall, another good workout. Whether or not I move the weights up on Monday depends on how I feel. We'll have to wait and see.

[scott_donald]

good to see... keep up the good work...

[Heisman]

I just realized that I haven't been thanking people for encouragement, ideas, and suggestions. So...

Thank you supadave. Thank you kulex. Thank you Thanos. Thank you The Bicep Man. Thank you GUNZOFNAVARONE. Thank you Wanker527. Thank you Not So Big. Thank you Younglifter14. Thank you theq. Thank you noname. Thank you Its_PainFuLL. Thank you acumenjay. Thank you Gettin_big. Thank you damn y'all. Thank you RobArson. Thank you AJbuilder. Thank you oark. Thank you PhatGus.

And a special thanks to Scott Donald for posting the most and helping me a lot since I came here.

May you all have success in your lifting endeavors.

[Quiet Dude]

Just scopin' ya' out. Nice progress so far.

[Gettin_big]

Good work, youre doing realy well!

[BigSDillon]

looks good heisman. i would like to see your diet though? if you go the time.

http://forum.bodybuilding.com/showthread.php?threadid=232566&goto=newpost

my journal--tall man journal

[scott_donald]

Originally posted by Heisman
I just realized that I haven't been thanking people for encouragement, ideas, and suggestions. So...

Thank you supadave. Thank you kulex. Thank you Thanos. Thank you The Bicep Man. Thank you GUNZOFNAVARONE. Thank you Wanker527. Thank you Not So Big. Thank you Younglifter14. Thank you theq. Thank you noname. Thank you Its_PainFuLL. Thank you acumenjay. Thank you Gettin_big. Thank you damn y'all. Thank you RobArson. Thank you AJbuilder. Thank you oark. Thank you PhatGus.

And a special thanks to Scott Donald for posting the most and helping me a lot since I came here.

May you all have success in your lifting endeavors.

dont worry i certainly dont mind helping...

[Heisman]

Originally posted by BigSDillon
looks good heisman. i would like to see your diet though? if you go the time.

http://forum.bodybuilding.com/showthread.php?threadid=232566&goto=newpost

my journal--tall man journal

My diet is pathetic. I don't even care. I try to get an adquate amount of protein. It is hard since I have school and I work three days a week. I am thinking about trying to make my diet good and bringing in small snacks to eat at school, but it will be hard. Another problem I have is that I am not a morning person, so I don't have much breakfast. Basically, I just eat a lot of snacks throughout the day. If I could figure out a really good way to come up with a diet that is not too expensive and doesn't take too much preparation then I will definitely think about it. Also, I don't care about how much I weigh. Right now I am just focusing on strength and I don't care if I gain weight or not.

I have posted in your journal. :)

[DallasLynx]

Hey Heisman,

Workouts look real good bro.

I appreciate the comments you give on my journal too.

As far as your diet you are the perfect age to blow up and get huge! I think your plan of focusing on strength with good form is a great idea. Keep sticking with the basics like you are doing.

Make sure to get enough protein and don't be afraid to eat. You lift hard, plus it sounds like you play sports all the time too. You need a large calorie surplus to make up for your activities.

[Heisman]

Originally posted by DallasLynx
Hey Heisman,

Workouts look real good bro.

I appreciate the comments you give on my journal too.

As far as your diet you are the perfect age to blow up and get huge! I think your plan of focusing on strength with good form is a great idea. Keep sticking with the basics like you are doing.

Make sure to get enough protein and don't be afraid to eat. You lift hard, plus it sounds like you play sports all the time too. You need a large calorie surplus to make up for your activities.

Thanks. Somehow I think that post had some sort of effect on me. I am definitely not afraid to eat. I am not worried about getting fat, since I have a lot of self control. Being jewish, I have fasted before and during Passover I have no leavened bread (basically I am on the Atkins diet). Anybody have any ideas on where to go to learn how to make my diet better? Perhaps I should go to the nutritional section of this forum for the first time. :D

[Its_PainFuLL]

Originally posted by Heisman
Thanks. Somehow I think that post had some sort of effect on me. I am definitely not afraid to eat. I am not worried about getting fat, since I have a lot of self control. Being jewish, I have fasted before and during Passover I have no leavened bread (basically I am on the Atkins diet). Anybody have any ideas on where to go to learn how to make my diet better? Perhaps I should go to the nutritional section of this forum for the first time. :D

check out my sig

[Heisman]

Originally posted by Its_PainFuLL
check out my sig

Cool. I'll do it when I get home from work in 6 hours. Thanks.

[Not So Big]

heisman - if you get your nutritional plan better, i think you will like it better because you will get more gains then you are now i think, even though you are making good progress. i remember i tried eating anything and did it for like 3 weeks and realized i had to go back to eating good. much better gains IMO

[Jesin]

Originally posted by DallasLynx
Hey Heisman,

Workouts look real good bro.

I appreciate the comments you give on my journal too.


Bump to that

[Heisman]

Thanks Dallas Lynx and Jesin.

Not So Big, I think I will start getting my diet in order. My mom will go to the store again on Friday, so I have until then to figure out what I'm going to get.

[scott_donald]

Originally posted by Heisman
Thanks Dallas Lynx and Jesin.

Not So Big, I think I will start getting my diet in order. My mom will go to the store again on Friday, so I have until then to figure out what I'm going to get.

lucky you i still live at home but the only meal my mum pays for is my evening meal the rest i pay for myself and chicken is so expensive...

[Wanker527]

Originally posted by Heisman
Thanks Dallas Lynx and Jesin.

Not So Big, I think I will start getting my diet in order. My mom will go to the store again on Friday, so I have until then to figure out what I'm going to get.

lots of eggs, tuna, lean meats (chicken tenderloins rock), low fat milk, raw oatmeal, whole wheat breads (no bleached wheat flour), fruits such as apples and bananas, fibrous veggies (broccoli, celery, etc), natural peanut butter, some low fat cottage cheese...just some ideas to help get you started. :)

trust me when i say that rehauling your diet will have a HUGE impact on your gains and overall vitality.

[Heisman]

Originally posted by Wanker527
lots of eggs, tuna, lean meats (chicken tenderloins rock), low fat milk, raw oatmeal, whole wheat breads (no bleached wheat flour), fruits such as apples and bananas, fibrous veggies (broccoli, celery, etc), natural peanut butter, some low fat cottage cheese...just some ideas to help get you started. :)

trust me when i say that rehauling your diet will have a HUGE impact on your gains and overall vitality.

Thanks. I am 16, so I always have vitality, but I will definitely be getting some of those foods.

[Its_PainFuLL]

also, eggs and fish are the highest quality of protein u can get.

[Its_PainFuLL]

Originally posted by scott_donald
i pay for myself and chicken is so expensive...

bump, i get my chicken breasts from tesco or asda, 600g for a fiver..... most the timee i just buy those 200g tins of chicken, 1 pound each.

[Wanker527]

Originally posted by Heisman
Thanks. I am 16, so I always have vitality.

lol, no doubt. i was basically just saying that you'll feel better and your energy levels will stay more consistent. :)

[Its_PainFuLL]

Originally posted by Wanker527
lol, no doubt. i was basically just saying that you'll feel better and your energy levels will stay more consistent. :)

hey, 1 question...why wanker527? :confused:

[Wanker527]

Originally posted by Its_PainFuLL
hey, 1 question...why wanker527? :confused:

lol. old nickname, and a long story to boot. :D

[Younglifter14]

Originally posted by Heisman
I moved everything up five pounds!

Squats: 150x5x5

Bench: 100x6x6

Deadlifts: 220x5x5

I am going to be sore tomorrow. I was sore going into the workout (physical game of basketball in gym), and I am expecting to be sore from that game and the workout tomorrow.

Squats: The squats went pretty well. I didn't have any real trouble, and I made sure I went down all the way. I was a little tired on the last rep of the last two sets, but I got them up without much trouble.

Bench: Easy again. I stuck with the 6x6 because it is working. Once it gets harder I will cut it down to 5x5 and we'll see what happens. I paused on every rep, and my form was good.

Deadlifts: They were not hard at all. The next time I move the weights up, I will move the deadlifts up ten pounds. They aren't that hard, and I am using a much smaller percentage of my max on them then I am with the other two lifts.

Overall, another good workout. Whether or not I move the weights up on Monday depends on how I feel. We'll have to wait and see.

GReat workout. Always good to see ya weights increase :).

How are you liking this 3x3 split? Sounds like something I'd do in the future :).

Young

[BigSDillon]

Originally posted by Heisman
My diet is pathetic. I don't even care. I try to get an adquate amount of protein. It is hard since I have school and I work three days a week. I am thinking about trying to make my diet good and bringing in small snacks to eat at school, but it will be hard. Another problem I have is that I am not a morning person, so I don't have much breakfast. Basically, I just eat a lot of snacks throughout the day. If I could figure out a really good way to come up with a diet that is not too expensive and doesn't take too much preparation then I will definitely think about it. Also, I don't care about how much I weigh. Right now I am just focusing on strength and I don't care if I gain weight or not.

I have posted in your journal. :)

Thanks for posting my in journal Heisman. i posted pictures.

[Heisman]

Originally posted by Younglifter14
GReat workout. Always good to see ya weights increase :).

How are you liking this 3x3 split? Sounds like something I'd do in the future :).

Young

It's too early to tell. When the weights become really hard, then I'll know for sure how well it works. However, it is great for anybody who doesn't have the form down 100%. That was the main reason I decided to do this program, and it has worked.

I must say, I have loved this program so far.

[Jimineye]

Good work bro! Nice to see that your routine is working for you.

[Jesin]

Nice workout heisman!!

[Heisman]

Thanks everybody for the encouragement. It means a lot.

[biggyfats]

thought id check on you, since u givin mr good encouragemet in my journak, plus i gots free time with broken wrist now..grr!. anyhoo.. the difference in your squat and d/l is quite a lot, just curious why u think that is, and may i suggest boxsquats every second week or alternate somehow u like with reg squats,, has helped me bring up squats very nicely.. just a suggestion, do what u want, good job bro!

Big guy

[Heisman]

Originally posted by biggyfats
thought id check on you, since u givin mr good encouragemet in my journak, plus i gots free time with broken wrist now..grr!. anyhoo.. the difference in your squat and d/l is quite a lot, just curious why u think that is, and may i suggest boxsquats every second week or alternate somehow u like with reg squats,, has helped me bring up squats very nicely.. just a suggestion, do what u want, good job bro!

Big guy

I'm just going to stick with this 3x3 for as long as I see gains with it. Then I will do all the wierd stuff like box squats and rack lockouts, and stuff like that.

I was able to train my deadlift for awhile before I got my power rack, because you don't need a power rack for deadlifts. I wasn't able to do squats at all until I got my rack. Also, my back is naturally my strongest bodypart.

[Not So Big]

Originally posted by biggyfats
thought id check on you, since u givin mr good encouragemet in my journak, plus i gots free time with broken wrist now..grr!. anyhoo.. the difference in your squat and d/l is quite a lot, just curious why u think that is, and may i suggest boxsquats every second week or alternate somehow u like with reg squats,, has helped me bring up squats very nicely.. just a suggestion, do what u want, good job bro!

Big guy i heard that box squats can be bad on ur spinal cord because sitting down on the box with an amount of weight on your shoulders can do damage to it..
one of the coaches of central florida weightlifting said that once but i dont kno the truth on this or not but just thought id share what i heard maybe u want to look into that or not

[Heisman]

Originally posted by Not So Big
i heard that box squats can be bad on ur spinal cord because sitting down on the box with an amount of weight on your shoulders can do damage to it..
one of the coaches of central florida weightlifting said that once but i dont kno the truth on this or not but just thought id share what i heard maybe u want to look into that or not

Lots of people do box squats without problems. They go heavy on them too.

[Heisman]

Workout #10

Okay guys. Last time I originally posted that I did 220 for deads, but I actually did 210. My bad.

However, I moved the weight up 15 pounds to 225 on deads this week, because I am using a much lower percentage of my max then I am on my bench and squat. I moved the weight up five pounds on my bench and squat as well.

Squats: 155x5x5

Bench Presses: 105x6x6

Deadlfits: 225x5x5


The squats felt heavy. The fourth set was great, but the last rep on all the other sets was hard. However, I went lower today then I ever had previously. I pretty much went as low as possible, so I am happy with the way these turned out.

The bench presses were harder, but they still weren't that difficult. I am very happy with these.

The deadlifts were noticeably heavier with the 15 pound increase. However, I still got all the reps out without that much trouble. The third and fourth sets were excellent; very close to perfect form and everything was fluid. The hardest part is lowering the weights, because I can't drop them. However, I am figuring out how to do this draining too much of my energy.

All in all, another good workout. I will keep the weights the same on Wednesday, and if I don't have any setbacks, I will move the weights up on Friday.

Thanks everybody who has provided encouragement; it truly means a lot.

[RobArson]

I just wanted to compliment you on being mature about lifting. A lot of dumbasses (like me) only gave a crap about bicep curls when they were your age. The fact that you're doing squats and deadlifts along with bench shows that you know what the most worthwhile and productive exercises are.

Keep it up.

[Jocableguy]

From what I read in your journal (I am just too damned lazy to read it all) you are doing squats, bench, and deads in the same day. All I can say is more power to you. Those are the 3 keys and they are killer workouts man. Just keep to the good form and increasing the weight. You definately workout 10xs harder than I do doing them in one day. On increasing the weight never let yourself think that wow can I be able to do this much, and then when you lift it feels like 1000 lbs. It is almost all mental man. Mental being don't think about what you are doing. When I am at the gym all the time I have between sets are spend walking over to the fountain to check out the girls in the gym. (I am a perv what can I say)

[scott_donald]

looking good heisman... keeep goin witht he good work...

[Heisman]

Originally posted by RobArson
I just wanted to compliment you on being mature about lifting. A lot of dumbasses (like me) only gave a crap about bicep curls when they were your age. The fact that you're doing squats and deadlifts along with bench shows that you know what the most worthwhile and productive exercises are.

Keep it up.

Thanks a lot. Come to think of it, it will be interesting how strong my other lifts are after I am done doing this. I wonder if any will increse?

[Heisman]

Originally posted by Jocableguy
From what I read in your journal (I am just too damned lazy to read it all) you are doing squats, bench, and deads in the same day. All I can say is more power to you. Those are the 3 keys and they are killer workouts man. Just keep to the good form and increasing the weight. You definately workout 10xs harder than I do doing them in one day. On increasing the weight never let yourself think that wow can I be able to do this much, and then when you lift it feels like 1000 lbs. It is almost all mental man. Mental being don't think about what you are doing. When I am at the gym all the time I have between sets are spend walking over to the fountain to check out the girls in the gym. (I am a perv what can I say)

I agree with the mental thing. I believe it plays a huge part in a ny lift.

Luckily, I work out at home, so I am not distracted by the opposite sex.

[Jimineye]

Originally posted by Heisman
Luckily, I work out at home, so I am not distracted by the opposite sex.

When are you? I knew you were homo. :D :D

[Heisman]

Originally posted by Jimineye
When are you? I knew you were homo. :D :D

Just for that, I will not be making you a 3,000 post celebratory thread. :D

[Jimineye]

Originally posted by Heisman
Just for that, I will not be making you a 3,000 post celebratory thread. :D

Lol!! Mariners made one for me. :D

[Heisman]

Originally posted by Jimineye
Lol!! Mariners made one for me. :D

You won't see a post in it from me. :D

[Jimineye]

Originally posted by Heisman
You won't see a post in it from me. :D

That would be because it's locked. :(

[Heisman]

Why was it locked?

[15u]

heisman, great gains man. keep up the good work. reading this is very motivating, seeing all the gains you have made. thanks for the advice in my thread.

[Heisman]

Originally posted by 15u
heisman, great gains man. keep up the good work. reading this is very motivating, seeing all the gains you have made. thanks for the advice in my thread.

Thanks bro. It means a lot. If you keep posting in your journal then I'll keep commenting.

[Jimineye]

Originally posted by Heisman
Why was it locked?

Probably because it turned into another post whore thread. :D Mariners got locked too. :D

[Heisman]

Originally posted by Jimineye
Probably because it turned into another post whore thread. :D Mariners got locked too. :D

You seem to be in every post whore thread.

[mariners216]

Originally posted by Jimineye
Probably because it turned into another post whore thread. :D Mariners got locked too. :D
Yeah we had dueling congrats 3000 threads for about..9 minutes.:D

[Jocableguy]

I love it when the ladies come to the gym. I can show them how I can hold a weight without my hands. hehe It is my version of the levitation trick. Unfortunatelly they never let me try it out on them. ???? I wonder why. lol

[Not So Big]

Originally posted by Heisman
Okay guys. Last time I originally posted that I did 220 for deads, but I actually did 210. My bad.

However, I moved the weight up 15 pounds to 225 on deads this week, because I am using a much lower percentage of my max then I am on my bench and squat. I moved the weight up five pounds on my bench and squat as well.

Squats: 155x5x5

Bench Presses: 105x6x6

Deadlfits: 225x5x5


The squats felt heavy. The fourth set was great, but the last rep on all the other sets was hard. However, I went lower today then I ever had previously. I pretty much went as low as possible, so I am happy with the way these turned out.

The bench presses were harder, but they still weren't that difficult. I am very happy with these.

The deadlifts were noticeably heavier with the 15 pound increase. However, I still got all the reps out without that much trouble. The third and fourth sets were excellent; very close to perfect form and everything was fluid. The hardest part is lowering the weights, because I can't drop them. However, I am figuring out how to do this draining too much of my energy.

All in all, another good workout. I will keep the weights the same on Wednesday, and if I don't have any setbacks, I will move the weights up on Friday.

Thanks everybody who has provided encouragement; it truly means a lot. i looked at ur maxes when u first started this program and your bench was 130, now ur doing 155 for 5 sets of 5 reps.. thats really good improvments as long with your other lifts, maybe i missed it if u said, but have u been noticing any size differences since u started this program?i kno u said ur going for strength but size will come to with the increase in muscle mass.

[Jesin]

Originally posted by Heisman
That's the plan.

I wonder exactly how important the mental aspect of a physical activity is? It is very important for me; if I don't think I can do something then I will never be able to do it.

I think mental plays a HUGE factor in lifting. Id go out and say moreso then physically

[Heisman]

Workout #11

Another workout down. I felt good today. We went to the weight room again in gym, so I did some more clean and push presses. I don't want to try clean and jerks because my form will be too messed up. I will wait until later when I am off this program to start focusing on the olympic lifts more. Anyway, I actually clean and push pressed 155! That is 5 pounds over my bodyweight. A few weeks ago, I could only power clean 120. The amount of squats and deadlifts especially with higher weight has really helped.

During my real workout, I increased everything by 5 pounds since I felt good.

Squat: 160x5x5

Bench Press: 110x6x6

Deadlift: 230x5x5


The squats were hard. I am starting to get a lot more challenged in my workouts. However, on the last set I put my legs a little wider and the set was easier. So, my fifth set was the easiest. I will probably stick to keeping my legs a little wider out from now on.

The bench press was heavier, but still pretty easy. I am approaching my max on this, which is 130. I can't wait to be doing it for 5x5. I hope I keep improving at this rate.

The deadlifts were good. The last set I just did touch and go; I didn't reset my grip or anything. It made the deadlifts feel better. I will do that always from now on. The next time I go up in them, I will go up by ten pounds.

Another good workout. The squats were the hardest. Everything was way below parallel again. I don't know if I will move up on Friday or stay the same. We will see how I feel.

[weightshead]

Originally posted by Heisman
Another workout down. I felt good today. We went to the weight room again in gym, so I did some more clean and push presses. I don't want to try clean and jerks because my form will be too messed up. I will wait until later when I am off this program to start focusing on the olympic lifts more. Anyway, I actually clean and push pressed 155! That is 5 pounds over my bodyweight. A few weeks ago, I could only power clean 120. The amount of squats and deadlifts especially with higher weight has really helped.

During my real workout, I increased everything by 5 pounds since I felt good.

Squat: 160x5x5

Bench Press: 110x6x6

Deadlift: 230x5x5


The squats were hard. I am starting to get a lot more challenged in my workouts. However, on the last set I put my legs a little wider and the set was easier. So, my fifth set was the easiest. I will probably stick to keeping my legs a little wider out from now on.

The bench press was heavier, but still pretty easy. I am approaching my max on this, which is 130. I can't wait to be doing it for 5x5. I hope I keep improving at this rate.

The deadlifts were good. The last set I just did touch and go; I didn't reset my grip or anything. It made the deadlifts feel better. I will do that always from now on. The next time I go up in them, I will go up by ten pounds.

Another good workout. The squats were the hardest. Everything was way below parallel again. I don't know if I will move up on Friday or stay the same. We will see how I feel.

good work, keep it up!

its always a great feeling to have a good workout AND have put the weight up.

[Jesin]

keep givin it man, doing great!

[Heisman]

Originally posted by Not So Big
i looked at ur maxes when u first started this program and your bench was 130, now ur doing 155 for 5 sets of 5 reps.. thats really good improvments as long with your other lifts, maybe i missed it if u said, but have u been noticing any size differences since u started this program?i kno u said ur going for strength but size will come to with the increase in muscle mass.

I wish I was doing 155 for 5 sets of 5. LOL. Give me a couple of months.

My diet hasn't been very conducive to increasing size. In all honesty, it has been pathetic. I've only been doing this for a few weeks, so it's going to take a little bit longer before I can honestly see if I have increased in anything.

[scott_donald]

keep goin on this great progress...

[BPP]

doin 3x3 bro?

workout looked good

get at least a decent sketch diet down, just eat clean and alot, it will drastically help!!!

[Heisman]

Originally posted by bigpoppaproppy
doin 3x3 bro?

workout looked good

get at least a decent sketch diet down, just eat clean and alot, it will drastically help!!!

Yeah. I think I'm about to serious restructure my diet (you know, actually add a structure).

Thanks weightshead, Jesin, and Scott Donald for the encouragement. It truly does mean a lot.

[Heisman]

After reading the deadlifting thread in the powerlifting section, I guess I won't be doing touch and go deadlifts afterall.

[Jocableguy]

The clean and presses are a personal fav, and damn richeous bro 5 lbs more than your body wieght congrats. Keep eatin right and you will be doin your 130 max like nothin.

[Heisman]

Originally posted by Jocableguy
The clean and presses are a personal fav, and damn richeous bro 5 lbs more than your body wieght congrats. Keep eatin right and you will be doin your 130 max like nothin.

START eating right and I'll be doing my 130 max like nothing.

Thank for the compliment. All these compliments help me stay focused on my workouts.

[scott_donald]

Originally posted by Heisman
START eating right and I'll be doing my 130 max like nothing.

Thank for the compliment. All these compliments help me stay focused on my workouts.

sorry but where did you do that... i love them too...got them this avo yay...

[wanttobearnold]

Looking at the weights you are doing, I am impressed. For your age and size, you are lifting some great weights! Keep up the good work.

[Heisman]

Originally posted by scott_donald
sorry but where did you do that... i love them too...got them this avo yay...

I have no idea what you are talking about. I said that if I start eating right, since the person I quoted said "Keep eating right". When I start then I will be doing my 130 max like it's nothing.

Thanks wanttobearnnold. How close are you to being Arnold anyway? LOL

[Not So Big]

Originally posted by Heisman
I wish I was doing 155 for 5 sets of 5. LOL. Give me a couple of months.

My diet hasn't been very conducive to increasing size. In all honesty, it has been pathetic. I've only been doing this for a few weeks, so it's going to take a little bit longer before I can honestly see if I have increased in anything. ohh my fault i was looking at something else i guess lol, but either way ur making good progress

[scott_donald]

was goiin to pm... but dick it... do u post in every journal...

[Heisman]

Originally posted by scott_donald
was goiin to pm... but dick it... do u post in every journal...

Yes I do. It's real easy when you are at work not doing anything (but I guess you wouldn't know anything about that now would you?)

[Heisman]

Originally posted by Not So Big
ohh my fault i was looking at something else i guess lol, but either way ur making good progress

No problem. Tomorrow is going to be my biggest test yet (lifting wise). Depending on how I feel, I might move the weight up again. We will wait and see.

[Jimineye]

Originally posted by Heisman
Yes I do. It's real easy when you are at work not doing anything (but I guess you wouldn't know anything about that now would you?)

Ouch. :D :D

Did you not workout today?

[scott_donald]

Originally posted by Heisman
Yes I do. It's real easy when you are at work not doing anything (but I guess you wouldn't know anything about that now would you?)

thats fine... did you look into the mayhem stuff... its so funny...

[Heisman]

Originally posted by scott_donald
thats fine... did you look into the mayhem stuff... its so funny...

The stuff with Layne? Yeah, I saw that.

It is really pathetic when a group of people all start talking about one guy over the internet, when he can't defend himself, and when none of them have ever met him person. Layne should actually be proud of the fact that they had to keep saying bad things about a 3 year old picture. It shows how far he has come in the last three years since nobody talks about his recent pictures, even though they are only a couple weeks old.

[Heisman]

Originally posted by Jimineye
Ouch. :D :D

Did you not workout today?

I workout on Monday, Wednesday, and Friday.

[Heisman]

Workout #12

A great workout today! I moved everything up 5 pounds again, and my form didn't suffer!

Squats: 165x5x5

Bench Presses: 115x6x6

Deadlifts: 235x5x5

I was thrilled with the squats. They are the main reason this workout went so well. My form was good, and I believe they were a little easier than my last workout when I only did 160. The weight will go up on Monday, barring something unexpected.

Bench Presses: These were harder then they have been. However, I got everything up with room to spare. Also, I tried my arch a little differently on the last couple of sets, and it made them slightly easier. On Monday, the weight will go up.

Deadlifts: They felt pretty good. I will move up 10 pounds on Monday. I am still using a much lower intensity on these than my other lifts, so I will be catching up soon.

Another good workout. The squat was my best lift today, while my bench press was the worst. Right before I started this program, I did 120 pounds 3 times on the bench. On Monday, I will try to do 120 pounds 6 times for 6 sets on the bench. We will see what happens.

[mariners216]

Great job on the lifts. Nice to see that weight moving up!

[Wanker527]

wow, everytime i visit your journal all of your weights are way up. is there any particular reason why deadlift intensity is being kept somewhat lower? practicing form, i suppose...? at any rate, FANTASTIC JOB. with such dedication so early on, you have great potential, Heisman. don't ever back down, and don't let it go to waste.

[Heisman]

Thanks mariners and the all powerful Wanker :D (I love that name).

When I started this I just moved everything up five pounds each time instead of moving things up at the same rate compared to my maxes. I am going to make up for that now. Eventually, if deadlifts go well, my squats will be at the lowest intensity of the three lifts unless I have a huge jump in strength and am able to increase the weight ten pounds eventually. However, as long as I improve everything, no matter what rate, I will be happy.

[Not So Big]

Originally posted by Heisman
A great workout today! I moved everything up 5 pounds again, and my form didn't suffer!

Squats: 165x5x5

Bench Presses: 115x6x6

Deadlifts: 235x5x5

I was thrilled with the squats. They are the main reason this workout went so well. My form was good, and I believe they were a little easier than my last workout when I only did 160. The weight will go up on Monday, barring something unexpected.

Bench Presses: These were harder then they have been. However, I got everything up with room to spare. Also, I tried my arch a little differently on the last couple of sets, and it made them slightly easier. On Monday, the weight will go up.

Deadlifts: They felt pretty good. I will move up 10 pounds on Monday. I am still using a much lower intensity on these than my other lifts, so I will be catching up soon.

Another good workout. The squat was my best lift today, while my bench press was the worst. Right before I started this program, I did 120 pounds 3 times on the bench. On Monday, I will try to do 120 pounds 6 times for 6 sets on the bench. We will see what happens. ur weights keep going up every workout thats good, i wish mine did 5 pounds on everything every week lol. pretty soon u will be able to workout with a 45pound plate on each side on the bench, i rememeber when i couldnt yet workout with it, it was my goal for awhile when i use to not do it yet. now im reppin 185! enough about me, your deadlift weight is really good and seems to be improving alot also, i wish i was deadlifting the same amount as you brotha. good job on the squats to

[Heisman]

Originally posted by Not So Big
ur weights keep going up every workout thats good, i wish mine did 5 pounds on everything every week lol. pretty soon u will be able to workout with a 45pound plate on each side on the bench, i rememeber when i couldnt yet workout with it, it was my goal for awhile when i use to not do it yet. now im reppin 185! enough about me, your deadlift weight is really good and seems to be improving alot also, i wish i was deadlifting the same amount as you brotha. good job on the squats to

Thanks. I use standard weights, and a 20 pound bar, so actually, I can use the 50's!

Everybody, please don't get on my back about standard weights; I'm not going to change anytime soon. Also, I believe the standard bar will hold a lot more than whatever I can lift, so no worries there.

[Wanker527]

Originally posted by Heisman
Thanks mariners and the all powerful Wanker :D (I love that name).

:D booyah!

[mariners216]

Originally posted by Heisman
Thanks. I use standard weights, and a 20 pound bar, so actually, I can use the 50's!

Everybody, please don't get on my back about standard weights; I'm not going to change anytime soon. Also, I believe the standard bar will hold a lot more than whatever I can lift, so no worries there.

YOU USE STANDARD WEIGHTS!?!?!?!!:D

[Not So Big]

Originally posted by Heisman
Thanks. I use standard weights, and a 20 pound bar, so actually, I can use the 50's!

Everybody, please don't get on my back about standard weights; I'm not going to change anytime soon. Also, I believe the standard bar will hold a lot more than whatever I can lift, so no worries there. if it is because u dont have money or w/e for a new set of weights then that is understandable, but have u ever used olypmic bar(45lb one)and plates, in my opinion i like them better so if u havent tryed id suggest atleast giving it a try. ok now im off ur back about it :)

[Heisman]

I hate you guys. :D

I have tried olympic weights, and they do make it a little easier in my opinion, but I am perfectly happy with what I have. I have no complaints about the standard weights. Some day down the line when I hit a huge PR or goal of mine then I might buy myself some olympic weights. But, I am very content with what I have, so no need to change.

[scott_donald]

i use standard weights and have a 7 foot 20kg bar with weight up to 1000lbs... nothign wrong with that it works great...

[Heisman]

Originally posted by scott_donald
i use standard weights and have a 7 foot 20kg bar with weight up to 1000lbs... nothign wrong with that it works great...

Thank you. See guys, if Scott uses them, and he has the most posts on the site, it means that standard weights are perfectly fine.

[weightshead]

i think people place to much emphasis on olypic bars and weights.

when i first started out i was using vinyl weights. i could only get about 70kg of weight on that barbell - but that was more than i could lift so no big deal.

anyway great work on the deads. i was only deadlifting 220lbs a year ago - but i was 19!

i like the way you train, you know what your talking about and you get it done - and your reaping the rewards as a result - so good on you!

[Heisman]

Originally posted by weightshead
i think people place to much emphasis on olypic bars and weights.

when i first started out i was using vinyl weights. i could only get about 70kg of weight on that barbell - but that was more than i could lift so no big deal.

anyway great work on the deads. i was only deadlifting 220lbs a year ago - but i was 19!

i like the way you train, you know what your talking about and you get it done - and your reaping the rewards as a result - so good on you!

Thanks. It means a lot. People do place too much emphasis on the types of weight used at times; weight is weight.

[mariners216]

Originally posted by Heisman
weight is weight.

[Not So Big]

Originally posted by mariners216
YEAHHH!!! OKKK!!!!!!!!

[Heisman]

I told Scott Donald that I would do a four week review so:

Squat: 130x5x5 to 165x5x5

Bench Press: 80x6x6 to 115x6x6

Deadlifts: 190x5x5 to 235x5x5

I didn't actually improve by this much weight because at the start I could have done more.

Progress on squat: My form is many times better than what it was when I started. I now go all the way down (I mean ALL the way) and my knees hardly travel forward at all. Also, the weight increase has been nice.

Progress on bench press: I have found a great grip for myself, my arch is better, and the bar is a lot more stable than it was. My strength has gone up a lot in this. At the start, I could only do 120 three times, and on Monday I plan on doing it for 6 sets of 6 reps.

Deadlifts: I have figured out how much I should bend over on these. At the start, I bent my legs too much. Also, I am moving the weight a lot more quickly than I could at the start.

Goals for next four weeks:

Get up to at least 185 for 5 sets of 5. That is my number 1 goal. I care about having a strong lower body more than I care about having a strong upper body. My squats are my weakest lift in relation to my bench and deadlift, and I want strong legs.

Do my max of 130 for lots of reps. It would be a nice increase for 8 weeks.

I want to deadlift close at least 280 for 5 sets of 5. I feel that I can really move the weight up on these, and I plan on doing so.

These are my goals for the next four weeks. The squats will be the hardest to do. All of these goals are attainable, and I WILL get them. Nothing can stop me.

[mariners216]

That's an awesome four weeks you've had there, hope it continues!

[Heisman]

Originally posted by mariners216
That's an awesome four weeks you've had there, hope it continues!

Trust me, it will continue.

[weightshead]

some great work there heisman,

and some excellent progress on the bench!

[scott_donald]

Originally posted by Heisman
I told Scott Donald that I would do a four week review so:

Squat: 130x5x5 to 165x5x5

Bench Press: 80x6x6 to 115x6x6

Deadlifts: 190x5x5 to 235x5x5

I didn't actually improve by this much weight because at the start I could have done more.

Progress on squat: My form is many times better than what it was when I started. I now go all the way down (I mean ALL the way) and my knees hardly travel forward at all. Also, the weight increase has been nice.

Progress on bench press: I have found a great grip for myself, my arch is better, and the bar is a lot more stable than it was. My strength has gone up a lot in this. At the start, I could only do 120 three times, and on Monday I plan on doing it for 6 sets of 6 reps.

Deadlifts: I have figured out how much I should bend over on these. At the start, I bent my legs too much. Also, I am moving the weight a lot more quickly than I could at the start.

Goals for next four weeks:

Get up to at least 185 for 5 sets of 5. That is my number 1 goal. I care about having a strong lower body more than I care about having a strong upper body. My squats are my weakest lift in relation to my bench and deadlift, and I want strong legs.

Do my max of 130 for lots of reps. It would be a nice increase for 8 weeks.

I want to deadlift close at least 280 for 5 sets of 5. I feel that I can really move the weight up on these, and I plan on doing so.

These are my goals for the next four weeks. The squats will be the hardest to do. All of these goals are attainable, and I WILL get them. Nothing can stop me.

funny thing that i think with your program is you are seeing gains without any asistance training...

[Heisman]

Originally posted by scott_donald
funny thing that i think with your program is you are seeing gains without any asistance training...

I love being new to the free weight stuff.

Also, I believe that with the machines I used (never again) I got some strength, but when I switched to the free weights my stabilizers and other muscles weren't able to adapt over night. Now, they may be adapting, which would allow me to increase by this much. Or maybe I am just getting stronger each week. :D

Thanks weightshead. Now we need some excellent progress on the squat.

[scott_donald]

clear your inbox...

ye could be... hope it continues...

[Heisman]

Originally posted by scott_donald
clear your inbox...

ye could be... hope it continues...

Done.

It WILL continue.

[Not So Big]

great progress on the 4 week review..
good luck on the squats to, the way u been training i think you will deifnitly acheive your goal

[Heisman]

Originally posted by Not So Big
great progress on the 4 week review..
good luck on the squats to, the way u been training i think you will deifnitly acheive your goal

Thanks. I WILL achieve my goal. On Monday the weight will all go up, and we will go from there.

[gympunk]

You know it's no fair to beat up on an old (29 y.o) guy like me! Good work in the gym Heisman!...(I'll start leg work!)

[Heisman]

Originally posted by gympunk
You know it's no fair to beat up on an old (29 y.o) guy like me! Good work in the gym Heisman!...(I'll start leg work!)

Okay, okay. I'll keep posting in your journal.

[Jocableguy]

Once again you increased everything, you are the definition of a beast.

[Heisman]

Originally posted by Jocableguy
Once again you increased everything, you are the definition of a beast.

You know my weight and lifts and you call me a beast?

Give me ten years.

[Jocableguy]

A piranna is small, but would you screw with one.

[Heisman]

No, but that's because it is a different species. :D

[BigSDillon]

Good luck on Monday H. Keep it up.

[Heisman]

Originally posted by BigSDillon
Good luck on Monday H. Keep it up.

Thanks a lot. I WILL.

[Heisman]

Workout #13

Another workout done.

Squats: 170x5x5

Bench Presses: 120x6x6

Deadlifts: 250x5x5

The squats were hard, but solid. I really felt them the way I believe they are supposed to be felt. Like, the sets were good. I'm sure some of you know what I am talking about. My form was a little off in the third set, but then I concentrated hard on my form and my fourth and fifth sets were fine. So, I am happy with them.

I had a little pain in my joints while benching. Then I stopped going to full lockout and I was fine. I have told others to not go to full lockout. Why don't I listen to my own advice? (I'm dumb, but no real harm done)

None of the reps were that difficult, but the sixth reps were a lot harder. I think I am going to do 5x5 on the bench from here on out. It will help me focus more on the reps I have to do, be more geared toward strength, and less wear and tear on my joints (although I believe I will be fine now that I stop an inch or two short of lockout. I am very happy since a few weeks ago, I did 120 for 3 reps, and today I did it for 36 reps!

I moved the weight up 15 pounds on deadlifts. I just wanted to move up a lot. They were harder, but not too hard. The grip was challenging, but I just focused and gripped harder and I was fine. I feel it in my forearms now.

My problem is that my first rep isn't my best one on any of the sets, not just the first one. This just happens on the deadlifts. I have no idea why this is. It can't be the warm up, since by my fourth and fifth sets I am definitely warmed up. Maybe after the first rep my form is somewhat adjusted. I'll try to figure it out during my next workout.

Overall, good workout. The squats were good, the benches were good after I stopped going to lockout, and the deadlifts were good considering I added 15 pounds.

One more thing, I am going to just train for the next 3 weeks, and then take a week off for Spring Break. Then I will get to sleep and eat as much as I want, and I will come back with a different program. I just have to find a different program to do.

Edit: Wow, this is long. LOL.

[Jocableguy]

Very nice workout overall. Your deads and squats are looking pretty good man. Keep going up till spring break and rest sounds like a good idea. Though spring break to me also means I will drink as much as I can. It is bad to drink but I can't help it especially with st. patties commin up.

[Heisman]

Originally posted by Jocableguy
Very nice workout overall. Your deads and squats are looking pretty good man. Keep going up till spring break and rest sounds like a good idea. Though spring break to me also means I will drink as much as I can. It is bad to drink but I can't help it especially with st. patties commin up.

Luckily, I'm 16, so I don't drink.

I believe that the following week after Spring Break is Passover, so I will get tons of protein then (far more than enough- I will basically be following the Atkins diet).

[fupafighter2]

gj on the deads

[Heisman]

Originally posted by fupafighter2
gj on the deads

Thanks alot bro. How is your battle with the fupa coming (what does that mean anyway?) :D

[mariners216]

Nice job on the workout!:)

[Heisman]

Originally posted by mariners216
Nice job on the workout!:)

Thanks. It means a lot.

[Not So Big]

brotha your weights keep goin up i dont see why my weights dont increase 5 and 10 pounds a week!
possibly still getting newb gains? this is only ur 5th week rite?

[Heisman]

Originally posted by Not So Big
brotha your weights keep goin up i dont see why my weights dont increase 5 and 10 pounds a week!
possibly still getting newb gains? this is only ur 5th week rite?

I'm willing to bet a lot of money that's why. Also, I didn't start at my heaviest amount of weight, but I have certainly gained strength, as seen by the bench and power cleans.

[BigSDillon]

good job H. you will be benching your weight in no time.

thanks for responding in my journal.

[RobArson]

damn you (i'm jealous)....

maybe you DO know what you're talking about :)
I think I might try your 5 x 5 for squats soon, its working for you.

Are you planning to incorporate other exercises into your routine anytime soon?

[Heisman]

Originally posted by BigSDillon
good job H. you will be benching your weight in no time.

thanks for responding in my journal.

Thanks. Next time I max, I should get my weight. However, I don't know when I'm going to max again

No problem.

[Heisman]

Originally posted by RobArson
damn you (i'm jealous)....

maybe you DO know what you're talking about :)
I think I might try your 5 x 5 for squats soon, its working for you.

Are you planning to incorporate other exercises into your routine anytime soon?

Thanks. 5x5 works great for many people. Try it and see if you like it.

After my week off, I will probably do a different routine with more exercises.

[wanttobearnold]

Good Job, things are getting better every workout. As to finding a new workout, are you planning on going for strength or muscle? I would recommend trying something like what I am doing, with the upper heavy, lower heavy and upper light, lower light, or whatever combination you choose. I find it really works well.

[Younglifter14]

Awesome gains Heisman.

Keep with it bro :)

Young

[Wheelies]

Originally posted by Heisman
Workout #13

My problem is that my first rep isn't my best one on any of the sets, not just the first one. This just happens on the deadlifts. I have no idea why this is. It can't be the warm up, since by my fourth and fifth sets I am definitely warmed up. Maybe after the first rep my form is somewhat adjusted. I'll try to figure it out during my next workout.



Back when I was able to deadlift, I was the same way. Once I got going, I was good, but the first rep was always real hard, took alot out of me... I dont get how some people stop completly in between reps to readjust, that would destroy my set...

Great job on all the increases in your poundages...

[BigSDillon]

wanttobearnold.. i havent thought of that routine but ill keep it in mind. it sound interesting.

[Heisman]

Originally posted by wanttobearnold
Good Job, things are getting better every workout. As to finding a new workout, are you planning on going for strength or muscle? I would recommend trying something like what I am doing, with the upper heavy, lower heavy and upper light, lower light, or whatever combination you choose. I find it really works well.

Thanks. I think that I am going to go more for strength. This journal should probably be in the powerlifting section, but I consider this place home (on the boards, anyway). Well, maybe the WWE section is home. This place is second LOL.

I'm going to research Westside and other things. Then I'll decide what to do.

[Heisman]

Originally posted by Younglifter14
Awesome gains Heisman.

Keep with it bro :)

Young

Thanks. It means a lot.

I will.

[Heisman]

Originally posted by Wheelies
Back when I was able to deadlift, I was the same way. Once I got going, I was good, but the first rep was always real hard, took alot out of me... I dont get how some people stop completly in between reps to readjust, that would destroy my set...

Great job on all the increases in your poundages...

Yeah. I'm worried about when I max out, but I'm sure that I'll be able to take myself to the next level when the time calls for it and nail whatever weight I attempt.

[Heisman]

Originally posted by BigSDillon
wanttobearnold.. i havent thought of that routine but ill keep it in mind. it sound interesting.

MY journal. Not yours. :D

Scott Donald does something like that. He has seen good gains with it.

[scott_donald]

Originally posted by Heisman
MY journal. Not yours. :D

Scott Donald does something like that. He has seen good gains with it.

good for a complete change...

[Wheelies]

Originally posted by Heisman
Yeah. I'm worried about when I max out, but I'm sure that I'll be able to take myself to the next level when the time calls for it and nail whatever weight I attempt.

Thats the attitude you want...

[Heisman]

Originally posted by scott_donald
good for a complete change...

You're right.

Why not?

I'll try it out after my week off.

[Heisman]

Originally posted by Wheelies
Thats the attitude you want...

Yeah. We'll see just how much weight I put up on everything. I will max before I start any other type of training.

[Jocableguy]

Just do what ever you feel comfortable with man. I have found adapting things to fit my workout have given me the best gains so far.

[Heisman]

Yeah. I'll probably do some version of a heavy/light split.

[The Bicep Man]

You'll probably pack on some good muscle considering the good amount of volume that you're doing.

[Heisman]

I'm not really going for muscle, but I'm going to start eating more, so we'll see what happens.

[fupafighter2]

Originally posted by Heisman
Thanks alot bro. How is your battle with the fupa coming (what does that mean anyway?) :D

battle isnt goin to well since i have gotten any in a while

Fat
Upper
Pussy
Area

[Heisman]

Originally posted by fupafighter2
battle isnt goin to well since i have gotten any in a while

Fat
Upper
Pussy
Area

LMAO. I thought it was going to be an inner demon or something you horny freak. :D

[The Bicep Man]

Putting on muscle is probably inevitable. I use a strength program of low reps per set using heavy weight and I packed on a lot of muscle. I eat good which is the key.

Putting up the big weights should definately add some size to your physique especially since you're are doing 5x5.

[Heisman]

Yeah, if I start eating good, I will probably put on some muscle. I will start soon; I just need to figure a couple of things out.

[Heisman]

Workout #14

Another workout down. Just for the hell of it, I moved everything up. :)

Squats: 175x5x5

Bench Presses: 125x5x5

Deadlifts: 260x5x5

The squats were hard. I got everything up with good form. I'm happy about this. I felt sore at the bottom of the movement. I guess the weight is starting to get at me, but since I only have two more weeks after this one, I will keep moving up if able.

The bench presses were okay. I had some pain in my joints when unracking it and throughout when I brought it down for the first rep, but I had no pain after that. The last reps were hard, but I did them. Next time I'm going to do 130, my previous max, for 5 sets of 5, if everything goes according to plan.

The deadlifts were brutal. I love it. My forearms were very tired during the last set, but it wasn't an issue. The last couple of reps of each set were hard, and the last rep of the last set was very hard, but I got everything up.

All in all, a good workout. Got everything done with more weight. I was a little sore in the squats and deadlifts from the previous workout, but it didn't stop me. Working out 3 times a week with this weight probably isn't the smartest thing to do, but there are only two weeks left, so I will devote all of my energy into these last couple of weeks, and I will then decide whether or not I want to max out. We'll see what happens. If everything goes according to plan, the weights will go up on Friday.

[Jesin]

Originally posted by Heisman
Another workout down. Just for the hell of it, I moved everything up. :)

Squats: 175x5x5

Bench Presses: 125x5x5

Deadlifts: 260x5x5

The squats were hard. I got everything up with good form. I'm happy about this. I felt sore at the bottom of the movement. I guess the weight is starting to get at me, but since I only have two more weeks after this one, I will keep moving up if able.

The bench presses were okay. I had some pain in my joints when unracking it and throughout when I brought it down for the first rep, but I had no pain after that. The last reps were hard, but I did them. Next time I'm going to do 130, my previous max, for 5 sets of 5, if everything goes according to plan.

The deadlifts were brutal. I love it. My forearms were very tired during the last set, but it wasn't an issue. The last couple of reps of each set were hard, and the last rep of the last set was very hard, but I got everything up.

All in all, a good workout. Got everything done with more weight. I was a little sore in the squats and deadlifts from the previous workout, but it didn't stop me. Working out 3 times a week with this weight probably isn't the smartest thing to do, but there are only two weeks left, so I will devote all of my energy into these last couple of weeks, and I will then decide whether or not I want to max out. We'll see what happens. If everything goes according to plan, the weights will go up on Friday.

ata boy, keep on pushing

[kulex]

yea, just keep it up, only 2 more weeks, just keep going! you'll make it, then change it up maybe only doing it 2 times per week? who knows, GOOD WORK!

[Not So Big]

damn ur almost up to me on squats! j/k good job.
i wish i could deadlift as much as u are tho

[Brego]

Good workout. Your bench is going to go up a whole lot next time you max. Deadlifts are brutal man :) I did them yesterday and my entire back, traps, and even my neck is a little sore today. Love that exercise.

[Heisman]

Originally posted by Jesin
ata boy, keep on pushing

Thanks. I will.

[Heisman]

Originally posted by kulex
yea, just keep it up, only 2 more weeks, just keep going! you'll make it, then change it up maybe only doing it 2 times per week? who knows, GOOD WORK!

I will keep going. I can push myself for 2 weeks. I think I'm going to do a completely different routine after this; although these are primarily the lifts I care about, I want my other lifts to at least be balanced for what the big 3 are.

[Heisman]

Originally posted by Not So Big
damn ur almost up to me on squats! j/k good job.
i wish i could deadlift as much as u are tho

Joking? Give me two weeks. :D

Just be patient. Your deadlift will go up. I wish I could bench what you do.

[Heisman]

Originally posted by Brego
Good workout. Your bench is going to go up a whole lot next time you max. Deadlifts are brutal man :) I did them yesterday and my entire back, traps, and even my neck is a little sore today. Love that exercise.

Thanks. I'm going to have to change my sig before I actually max again. LOL.

I love deadlifts. They are my favorite. They kill you while you do them, but you feel great afterwards. My back is going to kill me tomorrow with soreness or just being too tired to carry anything.

[Brego]

Originally posted by Heisman
My back is going to kill me tomorrow with soreness or just being too tired to carry anything.


Good. That means you are busting your ass in the weightroom. I need to up my weight on deadlifts. I just started doing them though, so I have been getting used to the motion and the weight. You are doing great on your deadlifts.

[Heisman]

Originally posted by Brego
Good. That means you are busting your ass in the weightroom. I need to up my weight on deadlifts. I just started doing them though, so I have been getting used to the motion and the weight. You are doing great on your deadlifts.

Thanks. I am doing my best in my bed/weightroom. Take your time getting the form down, and then just up the weight. You will probably be able to do more than you think.

[Jocableguy]

Good stuff man. For the final workouts have someone give you a liftoff for you bench press. It would help unracking the bar alot. Your squats are great, and the deads are crazy. Good work man. The very last reps of my deadlift workout are killers. I have a habit of grabbing the bar as hard as I can when I do the deads and the final reps make me squeeze out a tear. My forearms are shot and my hands are in like shock. ( I really got to stop grabbing the bar so hard and loosen up).

[Heisman]

Originally posted by Jocableguy
Good stuff man. For the final workouts have someone give you a liftoff for you bench press. It would help unracking the bar alot. Your squats are great, and the deads are crazy. Good work man. The very last reps of my deadlift workout are killers. I have a habit of grabbing the bar as hard as I can when I do the deads and the final reps make me squeeze out a tear. My forearms are shot and my hands are in like shock. ( I really got to stop grabbing the bar so hard and loosen up).

Thanks. Unfortunately, I don't have anybody to lift me off, but whenever I decide to max out I will try to get my brother to help me. I grab the bar pretty hard as well. My hands are usually fine, but my forearms get destroyed, which is fine by me.

[BPP]

nice workout bro :cool:

[wanttobearnold]

your weights are coming along really well. I continue to be impressed.

[BigSDillon]

when do you think you will do your next max on deadlift?

[Heisman]

Thanks bigpoppaproppy and wanttobearnold.

BigSDillon, I plan to max out a few days after the last Friday. I will probably do it on the next Tuesday or Wednesday. This will be for all three lifts. Then over the next few days I will figure out the weight I should use for all the other exercises in the 5-7 rep range (I just like that range the best for some reason). Then I will hit the weights hard again on Monday.

[milo34]

nice workout. deads are very respectable numbers.

do you only do SQ, BP, DL? or are auxillary exercises in there as well?

[Heisman]

Originally posted by milo34
nice workout. deads are very respectable numbers.

do you only do SQ, BP, DL? or are auxillary exercises in there as well?

Thanks.

Right now, I'm only squatting, bench pressing, and doing deadlifts. It's a 3x3. I'm doing it because I am pretty new, and I needed to get my form down on all three lifts. Doing 75 reps of each one each week has definitely helped me accomplish that goal. Now I just keep moving the weight up, and since I only have 2 weeks after this one before I take a week off, I am going all out.

[Heisman]

Workout #15

This was by far the hardest workout I have ever done. Getting through this workout was probably one of the toughest things I have ever done in my life. I was still very sore from Wednesday's workout, and my body was hurting all over. I have to start getting more sleep. Luckily, I just finished writing a short story, two papers, an art project (sort of), memorizing a monolouge, and studying for 3 tests. This was all over the course of the last 2 weeks. All of that is behind me now, and I will force myself to go to sleep at 10:00 instead of 12:00.

Squats: 180x5x5

Bench Presses: 130x5x5

Deadlifts: 270x5x5

The squats were very hard. The upper part of my left leg has been hurting a bit. I changed my foot position by pointing my feet out a little more and it helped a lot. I will stretch this area a lot. A lot of the reps went up slowly, but for some reason all of the 4th reps were harder than the 5th reps. I got everything up, and I made sure that I went below parallel.

The bench presses were pretty hard also. The last couple of reps in each set went up pretty slowly, although I am positive that I could have gotten at least 1 more rep on each set. This was my previous max, and I did it for 5 sets of 5, so I was happy. Oddly enough, my joints weren't a big issue (I'm not complaining).

The deadlifts killed me. The last rep of each few sets went up very slowly. I was able to lock everything out easily, except the last reps of the last 3 sets. I'm happy about my grip, since it still hasn't been an issue. I noticed that the strongest part of my deadlifts is by far the middle; I am pretty slow off the ground, and then I am able to thrust the bar up as if I was doing a power clean (not nearly as fast as a powerclean LOL), which helps me gain speed and momentum for my lockouts.

I am extremely happy about this workout. I have averaged 6 hours of sleep a night over the past week, I was banged up, I was sore from the previous workout, and I was still able to have my best workout yet. Now I have two days with little homework to rest up and eat a lot, and on Monday the weights will go up.

[Wheelies]

Good job..

Be careful on the deadlifts, thats how I messed my back up, forcing myself to complete that last rep with whatever it took...regardless of form, if you know your form is good then go for it, but dont forget about it.

[Brego]

You have gotten excellent gains since you started. Congrats bro. Looking forward to seeing how things go.

[noname]

Looking good, Heisman. Those deads are quite impressive.

[Heisman]

Originally posted by Wheelies
Good job..

Be careful on the deadlifts, thats how I messed my back up, forcing myself to complete that last rep with whatever it took...regardless of form, if you know your form is good then go for it, but dont forget about it.

My back stayed straight. I just slowed down a lot, but I never stopped moving. I have had no pain at all in my back, just the usual soreness, so I'm pretty sure that I'm not going to hurt myself. Unless I pull a Jimineye. :D

Thanks for reminding me though. I'll pay closer attention next time, but I do believe that I'm fine. It's good to know that you care about my health so much. :D

[Heisman]

Originally posted by Brego
You have gotten excellent gains since you started. Congrats bro. Looking forward to seeing how things go.

Thanks a lot! I am also looking forward to how much more weight I will be using over the next two weeks. I'll move up on Monday, and we'll take it from there.

[Not So Big]

workout 15 looks good, ur squats are gettin up there, so is ur bench. those deadlifts though, i need to catch up! lol i must be slackin or somethin:)
u said u were still pretty sore when u lifted tho? maybe u should wait an extra day if your still sore, could lead to overtraining possibly..great lifts and waitin to see ur max's aftyer ur finished with next weeks workout to see from the begining of the program to the end, great job brotha

[Heisman]

Originally posted by noname
Looking good, Heisman. Those deads are quite impressive.

Thanks. My back has always been strong, and it is showing through my deads.

[Steveo31]

Originally posted by Heisman
Thanks. My back has always been strong, and it is showing through my deads.
Yea I guess... sheesh. Congrats!

[Heisman]

Originally posted by Steveo31
Yea I guess... sheesh. Congrats!

Thanks! These compliments help a lot.

[Heisman]

I just want to say that I played basketball last night for an hour and a half and two hours this morning, and I have played horribly because my legs are so tired. I love it.

[Wanker527]

great job! you're going to pass me on deadlifts in no time at the rate you're going! :mad:......:D

[Heisman]

Originally posted by Wanker527
great job! you're going to pass me on deadlifts in no time at the rate you're going! :mad:......:D

Thanks. I only need another 100 pounds and I'm at your level!