oark's journal

[oark]

Starting a journal....


Previous experience:
Lifting for about 2 years; the first was pathetic in terms of strength increases (or should I say lack thereof). The second has been good, although I've been heavier/stronger overall than I am now.

Goals:
1. increase powerlifts
2. gain mass in chest and quads
3. some day lose fat, perhaps in june

Guidelines I follow, as of now:
1. Don't train to failure.
2. Train every 5 days
3. always bench, squat, and do something for the lower back
4. rest 3-5 minutes between heaviest sets

I've found that if I only do one exercise per powerlift I can recuperate in 5 days. My reasoning is that if I can improve 6 times in a month as opposed to 4 (training once/week), then why not?

I've been following these guidelines since december, but I dont feel like writing those workouts down.

Stats:
Deadlift: 405x1 (about 4 weeks ago; then I stopped lifting for my back, to save energy/recuperative ability for a bench/squat contest at my school); now its more like 385 i think
Squat: 315x1 box squat; prolly 285 bbing stance
Bench: 285x1


Okay...


2/21
161.5 (bodyweight before workout; 8pm)

Deadlift: bar(45lbs)x6; 135x6; 225x6; 315x6 (felt tired); 365x1 (felt heavy); 365x0 (figured this would happen)

DB flat bench: 20x6; 40x6; 60x6; 80x6 (wobbly); 100x5 (stopped, wobbly)
Note: haven't done these since fall; about what I expected

Front squat (few inches below parrallel): barx6; 135x6; 185x6; 225x2 (stopped)

Edit: Oops, knew I forgot something.
(Incline BB bench: barx6, 135x6; 185x6 (stopped))

Abs: decline: bwx10; +25x10
leg raises: bwx10; +10x10

Time: 1:15

[Heisman]

Good job starting a journal. Just keep upping the weights and soon enough you will be stronger than ever. Why did you go to failure on the deadlift? You shouldn't max out often.

[oark]

Originally posted by Heisman
Good job starting a journal. Just keep upping the weights and soon enough you will be stronger than ever. Why did you go to failure on the deadlift? You shouldn't max out often.

Thanks.

I didn't mean to; I really thought I could get another one. You see, I just took about a month off of back work, because I was preparing for a bench/squat contest at my school and wanted to cut out the unnecessary stuff, i.e. back work. I simply lost more strength than I had hoped.

[Jimineye]

Originally posted by oark
Thanks.

I didn't mean to; I really thought I could get another one. You see, I just took about a month off of back work, because I was preparing for a bench/squat contest at my school and wanted to cut out the unnecessary stuff, i.e. back work. I simply lost more strength than I had hoped.

By cutting out the "unecessary" stuff such as back, you could be missing out on some GH that could be released. Which could help you out on your bench.

[ben©h_p®ess]

oark, how tall r u?