FB-OL's Start Journal

[FB-OL]

OK

First day

Deadlift Max------315 X 3 warm
, -365 X 1 easy
Belt| 405 X 1 Tough
'-425 missed didnt even come off the ground


Deadlift Asstnce Rack Pull: 325 X 3
355 X 3
365 X 3

Back felt tight

i was alittle groggy

PS.. New creatine supplement sucked Twinlab liquid creatine it was cheap, and now i see why, tasted like drinking super glue

[Heisman]

A 405 deadlift is great! Could you post your routine and goals?

[FB-OL]

My routine is prolly crap but i think it works nice for me
Thanks for asking though lol
OK
Basic outline,

Bench 3X3 or 3X5 switch it up
Squat 3X3
Deadlift 3X3 or 3X5

Bench assistance
Tri Ext 2 X 8
Close grip bench 3 X 5
Dumbell press 2X5

Squat Assistance
Box Squat 3X5

Deadlift
Rack Pulls 3X3

Goals are by Dec 15 04, ( my seventeenth Bday)
Bench 300+
Squat 445 +
Deadlift 475 +
( maybe they are too high but i like to shoot far)
or maybe i should shoot higher?

[Heisman]

If you do one day for bench, another for squat, and another for deadlift then that isn't that bad at all if strength is your goal.

[FB-OL]

Hell yeah in a good mood, We had Maxes on Power clean

i got 235

as opposed to last months 225

did something i do maybe once in a blue moon,

Weighted Dips

3 X with bodyweight
3 X 25lb plate
3 X 45 lbs plate
3 X 10 + 45lbs plates <---- very tough, alittle light headed

i do powercelean once a week, 3x5

Took my supplements, 5 grams of Creatine, 5 grams of glutamine
Keto 7 and lots of water

Im happy but not comfortable

Mike

[Heisman]

Nice powerclean!

You might want to do 3 or 4 reps instead of 5 on the powercleans to concentrate on the explosiveness more. Just an idea.

[FB-OL]

Sometimes,
i know when ive gone too far during cleans, when it starts to feel like cardio, and i see pretty little spots infront of me, lol

so yeah taking those down to 3-4 reps, isnt a problem, It will help in my opinion

thanks

mike

[FB-OL]

Sweet

i openen my 3x3

with 315 X 3
then 335 X 3
Finished witha 365 thought i was gonna hit a double, and that id die, since i recently maxxed with it, but i got under it, walked it back took it down, shot up i didnt die, took it down again yelled screamed bitched, went for the third yelled screamed, my eyeballs about popped out of my damn Skull.

I smashed my original max, im psyched

Mike

[Heisman]

Great job! Why don't you do 3 really heavy sets instead of starting light.

[FB-OL]

How so?
Give me an example, of what you mean on the really heavy set?

thanks for checking on me lol

mike

[FB-OL]

I felt terrible lack of sleep, but today i did,

Pulldowns====140X10
150X10

One arm Bentover rows 70 lbsX2X10

too tired to make alot of progress.

My bench hasnt been going up, so ive backed off the bench for a bit, and started to work on the things that makes a great bench my tri's my chest, lats


Alil frustrated

Mike

[FB-OL]

I dont know why but my coach put us in the weight room again today at the end of cardio,


We started out two laps warm
3 sets of stairs -High intensity
1 Cool down set of stairs, for great stretch -Walking
For some odd reason he took us into the weight room,

Lateral raisies 2X10
Front Raises 2X10
Should press W/ Dumb bells 35 X 5, 40 X 5

Strict form Tricept pushdowns 140 X 8, 150 X 10

Mike

[FB-OL]

I Had sets of 10-8-6

Squat 225X10-275X8-300X6----Last Set EZ

Note: Start Next set w/ 300 X 10

Bench 185X10-205X8-215X6

Deadlift 4-4-2

4X315
4X335
2X365

Okay workout, Restarting Creatine April 15, Get to see the Intensity i miss

Mike