My First Journal

[dccopyman]

I was bored so I decided to start my first ever powerlifting journal. Currently I am using 3x3. Here's some history- I messed around with weights since ninth grade. Last year I did some heavy bodybuilding style type stuff, but as of recent (last 6 months) I decided to start doing more powerlifting type stuff. Up until about 1.5 months ago I was all over the place and wasn't consistent. I weigh 205-208 right now.

I was conservative in entereing the starting maxes for 3x3.

I said that these were the starting followed by the translation into 3x3:

bench: 185 | 195
squat: 225 | 250
deadlift: 225 | 240

Bench was an accurate start, but the deads and squats should have been quite a bit higher. I wanted to be very conservative to get all my form down perfect because my friend got a hernia a month ago and I was afraid of that.

I was getting sort of bored with 3x3 because you don't get to see results until the end. To prevent dying from boredom, I maxed out for deadlift on Friday (325 lbs.) and on Monday I maxed for bench (215 lbs.). I feel I had around 20 lbs. more in me for the deadlifts, but I didn't want to try any more because I thought my form might go bad. I have yet to try a max on squats, but when I do I will try for 275 lbs. and go from there if I hit it.

I had a workout today. Posting up in one second.

[dccopyman]

Week 6 of 3x3 (85% for heavy lifts)

squat 3x3 150
bench 2x1 165
deadlift 3x3 145

Squats felt weird for some reason. I think it was because I was trying to go extremely low and I have no reference like a mirror in my basement to see when I am parallel. Bench felt fine. Deadlift was a piece of cake.

[BPP]

nice to se ya start a journal
will be watchin :)
good luck bro


nice workout today

[dccopyman]

Today's workout went fine. Squats felt good and I went nice and deep. I am still working on sitting back with my ass rather than just going down. On bench I switched up my style. Instead of varying my grips, I used my single grip the whole time. This was with my pinky fingers about 1.5-2" inside of the rings. That grip is the one i use when I max and I figured I should use that for every set. I also used an extremely fast, explosive pace. I had not been doing that tempo at all, so I decided to try it to get through the middle sticking points on my bench. I'll continue with that and see how it goes.

squat: 2x1 215
bench: 5x4 120
deadlift: 3x3 145

Starting Monday, I am going to try and lose 15-20 lbs. by the end of June, while trying to increae my lifts. I'll post my diet everyday here. I need some suggestions for cardio that won't kill my legs so that I can still lift heavy. I am also going to begin some strength training for my bis since they are so weak and I never work them

[dccopyman]

Decided to finally get going with some bicep work today. Man my bis are weak! I never really did them consistently. Here we go:

Barbell Curls
45 x 10
55 x 8
65 x 6
70 x 4
75 x 2
85 x 1
95 x 1
95 x 1
95 x 1

I had about a minute of rest between each set. Felt good to do some barbell curls. I am guessing my max is maybe 105-110. My form was good on all of these, no air humping. I want to hit 135+ by beginning of september- is that reasonable at a weight of 200-210?

[AJ010]

I'm looking forward to your journal...nice maxes!


Keep up the good work man

[dccopyman]

Originally posted by UnlimitedSteel
I'm looking forward to your journal...nice maxes!


Keep up the good work man

Thanks bro, starting a little dieting tomorrow!

[Fullback_45]

Goodluck bro, you have a good base to build some raw power off of. Things are looking nice. A 135 curl is def obtainable real soon. Can't wait to see you progress.

[LiftNeat]

keep up the good work man. Im gonna start my first ever PL'ing routine using the 3x3 in about 5 weeks. I will be watching your journal. GOODLUCK!

[dccopyman]

Ok like I said I am going to diet today. Here's what I had or what I am going to have.

1 scoop whey w/ water
2 slices whole wheat
2 egg whites
tiny bit of butter to cook eggs

grilled chicken
white wrap
diet coke

2 string cheese

1 slice pizza
1/2 cup peanuts

1 egg
2 slices american cheese
tiny bit of butter to cook eggs

Estimated Calories: 1780

As you can see, my diet isn't the best in the world. I try to keep it ok and not to mix fats and carbs. I don't really eat any significant amount of carbs past 7:00 pm. I'm taking it nice and slow. Once I stop losing so easily I will make it more specific and stick to a better plan, but for now it is fine.

Today's workout will be:

90% for maxes
squat: 3 x 3 150
bench: 5 x 4 120
deadlift: 3 x 3 215

Squat felt really easy and so did bench, deadlift was good. Very good workout.

Cardio:
Planned on doing some HIIT, but we had to setup a lax net around the field so i couldn't get it in today. I played some 3 on 3 bball for like 40 minutes. Nothing special.

Thanks everbody for watching me. It really keeps me motivated to stay on track!

[dccopyman]

On a side note- I am planning these as my attempted maxes all raw after my last week of 3x3 (next week):

Squat: 275
Bench: 215
Deadlift: 335

After that I plan to try a mix of a few routines. I need some input on this. I want to do the smolov squat program (I know it's brutal) coupled with Kyle's Russian Bench routine minus the power cleans (no place I can do them), and following the 3x3 outline for deadlifts. How does this sound? I think it will be crazy but show crazy gains. Thoughts are welcome.

[AJ010]

Originally posted by dccopyman
On a side note- I am planning these as my attempted maxes all raw after my last week of 3x3 (next week):

Squat: 275
Bench: 215
Deadlift: 335

After that I plan to try a mix of a few routines. I need some input on this. I want to do the smolov squat program (I know it's brutal) coupled with Kyle's Russian Bench routine minus the power cleans (no place I can do them), and following the 3x3 outline for deadlifts. How does this sound? I think it will be crazy but show crazy gains. Thoughts are welcome.

Nice goals....i bet you'll get them easy

About that routine idea, thats a lot of volume in the initial phase. Think you can handle it?

[LiftNeat]

dccopyman: on todays workout you were using 90% of your maxes right? If so you must not have done the math correctly for the squat and bench if your using the weighrs in your first post because 90% of 195 on your bench(195x.90)=175lbs and same thing for squat. Please let me know if im wrong because im gonna start this routine in a few weeks. thanks!

[dccopyman]

Originally posted by UnlimitedSteel
Nice goals....i bet you'll get them easy

About that routine idea, thats a lot of volume in the initial phase. Think you can handle it?

Thanks bro I plan to get them easy =).

Yes, it is a ****load of volume between all three ideas combined. That was my main concern. I really want to gain on squat because I feel that my legs should be my strongest and that my squat should be ahead of my deadlift. I think if I can just finish kyle's routine and the first four weeks of Smolov, then I will be good to go. I am not concerned with the deadlift 3x3 stuff because even with the heavy volume at the beginning of this phase, I never seemed too taxed our worn out. By following this I get 4 weeks for Kyle's bench routine, 8 weeks of 3 x 3 for deadlifts, and 4 weeks for smolov - 3 weeks pause, followed by 4 more weeks.

I do not plan to do the full 16 weeks or whatever it is, but rather this version of it:

http://www.joeskopec.com/smolov.html

One thing that concerns me is the 3 WEEK pause. Is this accurate? Three full weeks of no squats whatsoever?

I really think I am going to go ahead with this plan. I think as long as I stay mentally determined I can do it. The hardest I think will be the first 4 weeks of Smolov. I'm sure many people would be excited to see this stuff. But then again I am just a teen lol. Anybody else have any comments about my plans? I'm getting really excited planning this all in my head.

[dccopyman]

Originally posted by LiftNeat
dccopyman: on todays workout you were using 90% of your maxes right? If so you must not have done the math correctly for the squat and bench if your using the weighrs in your first post because 90% of 195 on your bench(195x.90)=175lbs and same thing for squat. Please let me know if im wrong because im gonna start this routine in a few weeks. thanks!

You are correct on your math bro. BUT, by maxes I mean the heavy lift for that day. Once you get past week 4, you have one of the big three as a heavy lift for each different day. Today was deadlift day for me of week 7 (90%). The other two lifts are set at 60% of your max for the day they are not being lifted heavy. On Wednesday I will do 2 x 1 for bench at 175, 3 x 3 for deadlift at 145, and 3 x 3 for squats at 150. On friday (95%) I will do 2 x 1 for squat at 225, 5 x 4 for bench at 120, and 3 x 3 for deadlift at 145. Hope that helps you out, tell me if it did bro!

[LiftNeat]

aaaawwwww i see. thanks for clearing that up for me man. Im totqally new to PL'ing. Im gonna start a 3x3 journal on here when im done witbn my current BB program in 5 weeks. Have you gained or lost any size while on 3x3????

[dccopyman]

LiftNeat-

It's good that you will be starting a journal. I have heard the some people have lost size on 3 x 3, but I have not experienced this. If anything I think I gained a little size in my tris, quads, and glutes. I however gains easily I am endo-meso, so it may differ according to your body type.

[dccopyman]

Food for Today:

2 egg whites
2 slices whole wheat bread
1 scoop whey w/ water
tiny bit of butter

grilled chicken
white wrap
diet coke

small pepperoni pinwheel

piece of roll
half a can beef ravioli
1 low cal yogurt

1 egg
2 slices american cheese
bit of butter

Estimated Calories: 1720

Cardio:
Didn't plan anything for today, but got a minimal workout from gym class after I ate my first meal in the morning. About 30 min. of moderate intensity basketball. Got a sweat going, wasn't really hard.

[dccopyman]

Foods:

2 egg whites
2 slices whole wheat bread
1 scoop whey w/ water
tiny bit of butter

chicken carbonera from quiznos (chicken, cheese, bacon, bread, sauce)
diet coke

small pepperoni pinwheel

1 scoop whey w/ water

1 egg
2 slices american cheese
tiny bit of butter

Estimated Calories: 1820

Cardio:
Doing 15 min. of HIIT on stepper after my lifting in about an hour. I'll post how my lifting and cardio went in about 1.5 hours. On a side note my 600 packets of green tea arrived today. I had two packets of it. Good stuff, very smooth and almost tasteless. I've heard so many good things about it and I got it so cheap that I figured what the hell I'll get it. Another note- my dad ordered a CoC #1 for me and him to use yesterday. I'm excited about that coming and starting to get a vice grip! Cya in awhile.

[dccopyman]

Today's Workout:

squat 3 x 3 150
bench 2 x 1 175
deadlift 3 x 3 145

barbell curls
45 x 8
55 x 8
65 x 8
75 x 6

Squats felt weird again... Whenever I lift at home it seems so much harder than at school. I have no idea why. Bench was good and so were deadlifts. For the deadlift I focused on exploding up fast. I threw in some bb curls for fun. I will do them like this every Wednesday and like I did last Saturday every Saturday.

I didn't do cardio because the squats felt weird. I know it's a slow first week for the diet, but I am not concerned because spring track starts Monday and I'll get plenty of cardio from the sprints the throwers have to do.

[AJ010]

Squat might feel heavier because the bars at school might be lighter than 45 possibly, or its the extra rush maybe


Either way looks like another nice easy workout :)

[LiftNeat]

dccopyman: when I start the 3x3 i think im gonna thro in a few assistance excercises as well but im not gonna go anywhere near failure. My pullup strength is really not up to par and i want to be able to keep my pullup strength while on the 3x3 . I can only manage to do 4 bodyweight pullups. I think what im gonna do is on every workout day throw in one rep of a weighted pullup. This way by the time im done with the 3x3 and go back to a BB type routine Ill be able to do a lot more bodyweight pullups.

[dccopyman]

Hey dudes I'm back- been a few days haha.

I haven't posted in a few days because I felt pretty sick to my stomach and fatigued. I skipped yesterday's lifting and did it today instead.

squat 2 x 1 225
bench 5 x 4 120
deadlift 3 x 3 145

Squats were unbelieveably easy- 275 is going to be murdered next week! Bench was nice and explosive. Deadlift same as usual.

Next week I am shooting for these maxes:
squat 275
deadlift 335
bench 215

These will all be 100% RAW without a belt or gloves.

I'm going to stop posting my daily diet, but stick to it. It's just taking me to long to record everything here and I think about it too much.

LiftNeat- If you really want to focus on the pullups then I guess you can do them. I would reccomend against it however because the first few weeks of 3 x 3 are pretty tough and taxing on your body. I'd say play it by feel- try it out and if it is too tiring then drop it IMO.

[AJ010]

Nice workout man


Good luck at maxout!!!

[dccopyman]

Thanks steel. Tomorrow is deadlift maxout day and I am really pumped for it.

[AJ010]

Originally posted by dccopyman
Thanks steel. Tomorrow is deadlift maxout day and I am really pumped for it.

You'll kill it man! 335......thatll be nothing! :)

[LiftNeat]

good to see that evrything is feeling strong DCcoppy. I personally feel that the first few weeks wont be taxing because thi will be the first time in my entire lifting career that Ive trained without going to failure. That is one of the big reasons i want to try this program because i want to see how i respond to training before i reach failure. keep up the good work!

[dccopyman]

So I go to school and before track goes outside I do a quick max out for a new pr on deadlift. It went like this:

185 x 1
205 x 1
225 x 1
275 x 1
315 x 1
335 x 1 New PR BIATCH!!!!!

The lift was smooth and fairly easy- no shaking or sticking points. I had more in me, but I didn't want to risk getting hurt or anything, but I bet I'm like 350-355.

I know I should of waited until Wednesday, but I have a doctor's appointment so I also went for a pr on bench today.

135 x 1
165 x 1
185 x 1
205 x miss
215 x miss

I was really pissed because I missed 205 and 215. I was like wtf because I have done up there before. I think it was just the whole atmosphere of the school or whatever. So as soon as I got home I loaded 215 on the bar and got a small arch, breathed at the top and brought down slow, touched chest and let all my air out and killed that mother****er!!!

So

215 x 1 PR!!!

I will max on squat shooting for 275 or more either Wednesday (if I can) or Tuesday.

Bench 215
Deadlift 335+
Squat coming soon...

I am so happy now. Thanks for everybody for reading my journal. Even though this one was short, I will be starting a new one next Monday with my new crazy ass routine lol.

[AJ010]

DAMN nice job!! You really kicked ass man! You and me are pretty damn close in the bench and deadlift! I've gotta get my ass training now :cool:


Good job!

[dccopyman]

Thanks a lot Steel. Not hitting 205 or 215 in school really got me mad because I knew I could do it. Yeah, we are neck and neck in the bench and deadlift. You are doing really good, it's me who has to hit it harder because my lifts aren't too impressive for my weight or age =). I'll call it close when we have the same bodyweight to lift ratio lol.

[AJ010]

Originally posted by dccopyman
Thanks a lot Steel. Not hitting 205 or 215 in school really got me mad because I knew I could do it. Yeah, we are neck and neck in the bench and deadlift. You are doing really good, it's me who has to hit it harder because my lifts aren't too impressive for my weight or age =). I'll call it close when we have the same bodyweight to lift ratio lol.

No problem man

And yeah, i know how it feels when you miss a weight you know you're supposed to get. Way to go with the 215 at home...very nice.

Just keep on trainin man. Since you weigh more you might just gain strength faster than me...so who knows?


Keep up the good work man

[LiftNeat]

good job man!! ill be waiting to see your new routine