future under 23 Australian bench record holder

[big_baller]

I'm back again without any distractions from basketball. I realised that basketball wasn't my passion, and I don't get the satisfaction from it like powerlifting.

I'll start my journal off with last wednesday's workout.

ME Bench - 4 board

200 for 3
220 for 3
240 for 3
260 for 3
280 for 3
300 for 1
330 for 1

dumbell press

115's for 6 PR

flat bench

240 for 5 (wanted 6 but a little buggered) PR

side laterals supper setted with wrist curls

30's for 8 raises and 8 curls (4 sets)

[big_baller]

Today is suppose to be DE squat but I threw in some back work at school (2 hours before DE squat)

Back workout

Lat pulldowns

Stack for 6 reps (3 sets) easy as ****

Bend over rows

240 for 5 reps (3 sets)

Seated Rows

stack for 6 reps (3 sets) piss again

Bicep curls 140 for 3 reps then 2 reps (felt like showing off)


DE squat

154 for 3 (9 sets)


comments

- Bend over rows felt heavy for some weird reason probably just because it was with a cambered bar.
-squat is still pathetic
-mate showed me up bad by trippling 240 for 3 lightning fast @ 144

[big_baller]

Today's workout DE bench

110 for 3 (4 sets)
110 with bands for 3 (2 sets)
160 for 3 (3 sets)

incline close grip (give them ago)

160 for 3 (real quick, muck around)

3 board close grip with bands (top that!)

200 for 3 (3 sets)

Floor press

265 for 4.5, 4, 3

tates

50's for 8

70's for 5 PR

comments

-need that floor press up
-tates were good
-the 3 board band one hurt the wrist a little but ok.

[big_baller]

Going for an hour walk

gotta work off that family meal from maccas yesterday

damn and the pizza for breakfast this morning.

(I don't ussually eat like this, its just one of those days).

[Fullback_45]

Hey bro. This is going to be a good journal to watch! Those dumbells are impressive man? What are your bench, squat, and deadlift stats along with bodyweight? I figure your probabley close or at three hundred with thse lifts and your sig. Lats look like a strong point. Keep up the great work man.

[big_baller]

Originally posted by Fullback_45
Hey bro. This is going to be a good journal to watch! Those dumbells are impressive man? What are your bench, squat, and deadlift stats along with bodyweight? I figure your probabley close or at three hundred with thse lifts and your sig. Lats look like a strong point. Keep up the great work man.


This is the heaviest I've ever been

Height: 6'4''
weight: 213

Bench best: 300 6 months ago (had a big layoff)

Deadlift: best I've done is 440 but it would be around 480 now

Squat: *sigh* well I thought I was a good squater doing 400 pounds but it turns out I've been missing parrallel by about 4-6 inches. Now I squat ass to grass to make sure sooooo
..............240

other stats

arms: 17 inch
shoulders: 56.5 inch
chest: 46
forearms: 15
quads: 25 inch

thanks fullback, I hope we can push each other to some big lifts!

Just never mention squating I've seen what you can do.

[Fullback_45]

**** man, we are very similar in all stats. Im 5'11 though 205. You have me beat by .5 in arms but i got ya with .5 in shoulders ;-)

Thats a sweet ass deadlift bro! Hey, no shame about squating bro, as long as your takeing it deep thats all that counts! On to 315 now bro!

[BPP]

nice numbers bro

lookin forward to this journal :)

[BillLogan]

nice lifts man. When you said 4-6 inches above paralell, that reminds me of every single person where i lift. So far, only me and one of my friends have gone to paralell and below.

Keep up the good work. Looking forward to your journal.

[big_baller]

cheers guys

Bill- yeah i was once one of those guys.

Gonna do some shrugging today, maybe a few squats as well as I desperately need to bring it up.

[big_baller]

ME Squat

Squats:
couple of sets here.

110 for 6
200 for 5,6,5

Shrugs

200 for easy 10

240 for 30, 22, 15

Comments:

I work out at home so I have to deadlift it then shrug it, and I couldn't be bothered putting more weight on there, so I went for 240 as many as I can. Squats are becomming a little more natural, it wasn't ass to grass but below parallel.

[big_baller]

little bball training today, nice bit of cardio.

its only bball for my school, nothing drastic

[Fullback_45]

Nice squating and great shruging bro!

[Fullback_45]

Nice squating and great shruging bro!

[big_baller]

thanks twice fullback

ME Bench

4 board

220 for 3
240 for 3
260 for 3
280 for 3
310 for 3 PR
330 for 1
350 for a big ass miss

Got real pissed off and decided to give 290 a shot, it went up and up but then stop around where the 4 board is. Stupid me should of known I was fatigue.

So now I went for a walk and re-grouped because I had just missed 290 by a few inches and I'm maxing in 5 weeks and I'm wanting 310-315.

So I threw 250 on there

boom 5 reps

seated shoulder press

80's for 4

dumbell press

80's for 8 explosive reps

comments:
-feeling kinda weird about the workout
-Fullback how many reps can you get with 250? Just to see where I'm at?

[AJ010]

Great workout man! Thats a nice 4 board!

Awesome lifts too. Thats a huge deadlift. About the squat, do you rep 240 or is that your max?

[big_baller]

thanks steel

the squat is my max hahahahah. Yeah I know.

Its not a natural movement for me at all.

[invast]

Awesome ME Bench day. In 5 weeks you will destroy 315!

[big_baller]

cheers invast

[AJ010]

Originally posted by big_baller
thanks steel

the squat is my max hahahahah. Yeah I know.

Its not a natural movement for me at all.

No prob man


And ahhhh i see. Honestly, you'll be at over 315 in no time. I'm sure of it. At least 240 feels light on your back :D

But yeah, the squat isnt that natural to me either, but the deadlift definately is.

You should try very very low box squats. like near rock bottom or a few inches below parallel. But free squats of low depth will help you out a lot too.

Best of luck

[big_baller]

I've tried low box squats also, being 6'4'' with real long legs it feels like it takes forever to get down that far. And seeing as though I havn't been down this far when do squats my top portion of my squat can handle 400 pounds and when I hit a certain point my legs are real weak and I feel like falling over. My back has saved me a few times from dying hahaha.

240 feels like candy on my back.

I have alot of respect for squaters like yourself steel, being the weight that you are and handling that is impressive.

[big_baller]

today I did a little form work at school.

my shoulder felt a little testy so I gave 260 a go for a single just to see how it feels. Good easy weight, felt like I could of handled 300 today......... didn't do it though.

squats (ass to grass)

110 for quick 3, 2 sets
160 for 3 quickies then a set of 8
200 for a set of 5 (finally getting easier)

Hamstring curls

45 for easy 10 (2 sets)

Abs

45 plate with crunches (till I feel it)

[Fullback_45]

Good single bro. Squat work looked good. Time to up the weight maybe?!

[big_baller]

fullback- squats still feel kinda heavy to move up.....I know

Today's workout

DE Bench

110 for 3 sets of 3 (easy)

154 for 3 sets of 3

200 for 3

240 for speed single (good flow)

154 for 3

Then I tried something different I wanted to see how much i could bend over row

200 for 5 (easy)

240 for 3 (still easy)

330 (It started coming up to my stomach and looked more like a ronnie coleman bent over row)

Floor press

265 for 3 then 6!!!!!!!!! PR

incline dumbell press

90's for 6 explosive reps (2 sets) PR


Comments:
-Not a typical workout, felt like mixing it up.

-265 floor press for 6! When I put that into the max calculator that works for me it came to 330! Considering 2 inches above the floor is my sticking point I was VERY pleased!

-I tried 330 for a bent over row because normally my row is way higher than what I press, but it seems to be catching up.

-looking forward for a 310-315 max in 5 weeks!

[invast]

Your benching is looking really good baller. And remember you don't want squats to feel easy, that's the whole point :) UP THE WEIGHT :D.

[RiNgMaSteR]

Yeah, awesome floor presses man.

[Fullback_45]

By the looks of it, in 5 weeks youll be 325 ish. 5 weeks is a long time. Great workout bro.

[big_baller]

Thanks guys

I'm going to start taking creatine in a week and see if it will improve my lifts.

Oh and I got on the scale today and weighing a few pounds from 220. I plan on getting heavier and then cutting down back under 220 to compete in the 220's.

The record for the under 23's 220's class is 350 in bench.
Seeing as though I've only just turned 18 I've got years to stay in the 220 class and kick some ass.

[AJ010]

Originally posted by big_baller
I've tried low box squats also, being 6'4'' with real long legs it feels like it takes forever to get down that far. And seeing as though I havn't been down this far when do squats my top portion of my squat can handle 400 pounds and when I hit a certain point my legs are real weak and I feel like falling over. My back has saved me a few times from dying hahaha.

240 feels like candy on my back.

I have alot of respect for squaters like yourself steel, being the weight that you are and handling that is impressive.

Ahh damn, you must have a huge ROM.

Thanks man, i appreciate it :)

And WOW man! That row is HUUUUGE! That's sick dude, very nice!

[big_baller]

Thanks Steel

ME squat

3 reps of 110
3 reps of 175
3 reps of 200
1 rep of 220
1 rep of 240
1 rep of 250 PR

hamstring curls

45's for 10 3 sets

Abs (basic)


Comments
-Squats were all easy, might have 280 in me

[RiNgMaSteR]

Awesome rows, way to hit 250 on the squat. Nice job man.

[Jon Elway]

Great everything man, especially the benching movements. If you just hit 18 I think you will seriously get the record by the time you're 22 if you just keep it up!

[big_baller]

Originally posted by RiNgMaSteR
Awesome rows, way to hit 250 on the squat. Nice job man.

Thanks mate

[big_baller]

Originally posted by Jon Elway
Great everything man, especially the benching movements. If you just hit 18 I think you will seriously get the record by the time you're 22 if you just keep it up!

Thanks man.

Today i did some rugby training which is kinda like american football.......without protective gear haha.

I don't know how to play really but this is a one off game dedicated to a teacher at my school who died from cancer. He was a rugby fanatic.

All i know is that I have to pick this guy up for him to catch a ball, and also help push in a scrum behind guys who are 300, 280,240 pounds.

[RiNgMaSteR]

Yeah man, rugby is crazy. My friend plays it here on a pretty good team. Its one tough sport.

[invast]

Great job with 250. Way to not hold back.

[big_baller]

hahhaha I feel like such a pussy with my squat, but I said I was going to be completely honest soooo.

ringmaster- yeah rugby is crazy.

Today's workout

ME Bench

4 board

220 for 3
240 for 3
260 for 3
280 for 3
310 for 3
330 for 1 (wanted 2)

normal flat bench

200 for 3
240 for 1
260 for 3.9 (couldn't lock it out)

Dumbell press (flat)

115's for 5reps (wrist started to get shakey) 1 set

tricep extentions

85 pounds for 12 (too easy)

warm down with my shoulders


Comments:
-no improvement for 4 board hahah I guess 330 is easier
-very pleased with with the 260 if I get 6, 315 is in the bag
-down one rep with the dumbells but I was rooted so i'll let myself off.
-next week 2 board!

[big_baller]

hahhaha I feel like such a pussy with my squat, but I said I was going to be completely honest soooo.

ringmaster- yeah rugby is crazy.

Today's workout

ME Bench

4 board

220 for 3
240 for 3
260 for 3
280 for 3
310 for 3
330 for 1 (wanted 2)

normal flat bench

200 for 3
240 for 1
260 for 3.9 (couldn't lock it out)

Dumbell press (flat)

115's for 5reps (wrist started to get shakey) 1 set

tricep extentions

85 pounds for 12 (too easy)

warm down with my shoulders


Comments:
-no improvement for 4 board hahah I guess 330 is easier
-very pleased with with the 260 if I get 6, 315 is in the bag
-down one rep with the dumbells but I was rooted so i'll let myself off.
-next week 2 board!

[invast]

Damn, still very impressed by your upper body strength. Awesome ME Bench day... you are repping my flat bench max after heavy 4 board work.

[Fullback_45]

Great journal you got going bro! Way to kill the 115s after your ME lift and bench tripples. Sweet work you got going on here man.

[AJ010]

Nice job on the squat! Must have felt nice finally movin more weight! :)

4 Board still is good dude. But im most impressed with those dumbell presses! Theyre SICK!

[big_baller]

Thanks guys,

I hope to get 8 reps with the 115's
And 6 reps with 260 on normal flat bench within 2 weeks.

Reckon I should load on creatine for a week and go 5 grams after that post workout?

Or, just take 5 grams post work and no loading?

[invast]

I wouldn't worry about loading, it doesn't do much.. besides cost you more money.

[big_baller]

Today's workout was suppose to be DE Squat but couldn't help myself to go for a few singles

Squat
110 for 5
155 for 5
200 for 3
220 for 1
240 for 1
260 for 1 PR

hamstring curls

45 for 10, 10, 10

Abs

Comments:
-Squats are getting easier and easier to get to parallel, I can probably expect to make at the least 10 pound pr's a week. Its funny seeing my total going up 10 pounds a week.

[RiNgMaSteR]

Nice job on the squat man. Keep improving.

[big_baller]

thanks man I can see my squat flying up from now.

Today's workout DE bench

110 for 3
155 for 3, 3, 3, 3
220 for 1
240 for 1
285 for 1
110 for 3

Incline Close grip

155 for 3, 3, 3 (exphasing on speed)

Floor press

285 for 3, 2 PR

Little finisher

Incline dumbell press

90 pounders for 9 reps....oooooohhhhhhh wanted 10 oh well PR

Comments:
-285 was seriously easy
-floor press looks good to me, wouldn't of minded 4 reps
-incline dumbells with the 90's was awesome
-speed is looking real good I think 315 is in the bag.

[big_baller]

ME Squat

first things first, I knew that if I went for 115's for 8 reps (flat) on wednesday I'd be too buggered. SO I needed to get this **** out the way to help my confidence.

did a big ass warm up

Then BANG 115's for 8 reps with a real nice range of motion. I can feel a really big max coming on. Now I've got 260 for 6 to get.

Squats

(all ass to grass)
110 for 4
155 for 3
200 for 3
(parallel)
240 for 1
285 for a miss!

hamstring curls
45 for 10

Abs
various stuff with my bodyweight

Comments:
-AAAHHHH I wanted 285 for my squat....damn it!

[BigScott]

Its all good man. You will have 285 and 300 soon on the squat.

[big_baller]

I hope so, my bench will continually improve as my squat does.

[big_baller]

Well today I need 260 for 6 to give myself a massive psychological boost. If I get it, it equates to a 325 max.

I'm going to get some mac and cheese in me for it, especially considering I have to do it AFTER ME Bench with 2 boards.

[big_baller]

I decided to go for 260 for 6 first..........
I got 5

ME Bench

2 board

220 for 3
240 for 3
260 for 3
285 for 1
310 for 1
330 for a miss

Bent over rows

200 for 6, 6
220 for 6
285 for 3,3,4

military press (attempt for 200)

missed it twice

Dumbell rows

160's for (left hand) 3,2,1
(Right hand) 5,3,3

Comments:
-well its time to do some back work again, just so I know I get the bar off my chest.
-260 for 5.....its a PR so I'll take it
-Military press.......stupid triceps

[big_baller]

By the way I don't just put 260 and go for it lol.

I work up with the bar, and so on and so on.

[big_baller]

ah found out the national record is 370....no problem


today's workout

20 rep squats

110 and 130

Abs with a 45 plate

standing wrist curls with 110 for 40 superset with cambered bar wrist curls with 70 pounds for 20.

dumbell wrist curls till failure

Comments:
-might do 20 rep squats for a few weeks

[RiNgMaSteR]

Nice job on the board presses man. Keep it up.

[Fullback_45]

Great job on the 2 board bro. Me and you are tied lol. Forarms are looking damn strong to bro. 260x5 is nice! How did it feel? where you in your rhythem or feelin it or what?

[big_baller]

Originally posted by Fullback_45
Great job on the 2 board bro. Me and you are tied lol. Forarms are looking damn strong to bro. 260x5 is nice! How did it feel? where you in your rhythem or feelin it or what?


260 felt great man, the first few reps were flying off my chest then my tri's started to fatigue as usual, if you and me are tied on 2 board then your max should be way higher (read my next entry). After this westside routine I'm going to do at least 5-6 months focusing mainly on tri's and things. I got this program that you do leading up to getting a shirt.

[big_baller]

Originally posted by RiNgMaSteR
Nice job on the board presses man. Keep it up.

Thanks man, keep posting yourself.

[big_baller]

DE bench

110 for 3
155 for 3,3,3,3
200 for 3
240 for 1
300 for 1 (see comments below)

floor press

285 for 4 PR

Tate's superset with the 70 pound dumbells

6 and 6 (3 each arm)

Then a little shoulder warm down, my right rear delt started nagging me.

Comments:
-300 was done with no belt, no psych up and in a loose jumper, it went up ok stalled at my sticking point for a sec but I could see 320 or so go up in 3 weeks.

-my right delt still feels a little funny, not hurt but just tender so I didn't do much work today.

[Fullback_45]

Nice job popping 300 today bro! Your sitting on something big bro. With all these numbers, I know when your phsyced your going to be throwing up something HUGE! Cant wait till you max bro.

[big_baller]

Thanks fullback, you've got some huge numbers in you yourself.

Today I did a little workout at school

Bench
45 for 10
135 for 10
200 for 6
245 for 4
245 for 6 (last rep had to push)


Comments:
-last time a maxed I did alot of benching leading up to it, I feel this is important as my muscles need to become accostumed to what they need to do.

-This was with an olympic bar and I ussualy workout at home with the bar being half the weight. I'm sure these numbers are low because of the adjustment and because I wasn't wearing a belt and no psych up. The weight didn't feel heavy but just a little more unstable so i felt my stabiliser muscles had to work harder.

[Fullback_45]

Another great workout bro! Bench is lookin sweet!

[britt72]

great job baller, nice workouts

[big_baller]

Thanks guys,

Yesturday's quick workout

2 board (new boards, each board was 1.5 inch)

220 for 3
260 for 3
285 for 1
310 for 1
330 for a miss

Comments:

- Well that sucks I missed 330 again, I really need this to give me confidence

- Played my first and last rugby match, it was awesome smashing people except now I got some big ass battle scars on my knees. squats might have to have a rest for a little bit.

[RiNgMaSteR]

Still not bad man. You will get 330 eventually. Keep up the good work.

[big_baller]

well I thought that seeing as though max out is around the corner, I should get a little more work in.

huge warm up with 50 pound dumbells as well as pressing 200 like nothing.

125 pound dumbells for........2 reps PR

Seated Military press

110 pounds for 6
155 pounds for 6
175 pounds for 4 PR

speed dumbell rows

60's for 5 each hand (2 sets)

Comments:

-Damn the 125 pounders are heavy! My chest was in shock for ages afterwards.

-Seated Military press has improved.

-I'm wondering if my max is in the 320-330 range??????? Someone tell me if I'm dreaming or not.

[big_baller]

crappy workout

powercleans

110 for 1, 1, 1
155 for 1, 1
200 for 1
220 for a miss (use your legs you dumbass)

dumbell holds with the 180's

Right hand 30 seconds
Left hand 16 seconds

Then mucked around with the number 1 coc gripper and called it.

[RiNgMaSteR]

Dont worry about it man. We all have bad days. I have my days when i cant even clean 185 then other days i rep it like its nothing.

[Fullback_45]

Hell yea bro. Some awsome workouts here!!! Your numbers give you no less then 320 bro. Id say your 325ish, thats ****ing huge man. I CANT ****IGN WAIT TO SEE BRO! How long until you kill this mother****er?

[big_baller]

2 weeks from yesturday I max out.

I might have a look at 310 today on this DE bench day..we'll see though.

[Fullback_45]

Thats awomse that your poppin these kinda numbers before max out bro! DEF A GOOD SIGN!

[big_baller]

Might be stupid too.

Last time I hit 300 though I was benching 3 times a week, lifting heavy each day. I took a week off and my mates asked me to max out.

I was like ok and started to get pumped because my little basement was starting to fill up with friends and family.

220 felt like a little bitch and I started thinking **** there's something big in me.

So I kept going up and up.

This time I'm going to do a few heavy workouts and then take a rest week and see what happens. But none like I did before because I burnt out bad.

[Fullback_45]

yea 220 isnt **** compared to 300 though, thats a bigg difference. id just say go by feel man. If your benching and you feel like 310 is def going to go up and your ****ing feeling it. Fk..........load that bitch up and press. You takeing week of before max out?

[big_baller]

Yeah I take a week off before max out to feed my face and let everything get loose and ready.

Then I take another rest week after max out, and do a program to prepare me for my shirted training.

I'll probably drink after I max out too to celebrate with my mates, for not drinking for 4 months.

The legal drinking age is 18 here.

[big_baller]

Today's workout.......awesome

Bench speed plus a big ass single

110 for 6
130 for 3
155 for 3
200 for 3
240 for 1
285 for 1
310 for 1 PR

2 board bench

260 for 6
285 for 3

Floor press

285 for a miss twice!

Comments:

-310 felt awesome, look out 330

-2 board is weird, I should be doing 330 easy.

- floor press was a laugh, I ussualy rep this. I'm real fatigued from everything.

[RiNgMaSteR]

Awesome job on the 310 bench man! Great workouts again!

[big_baller]

Decided to show off in the gym today..nothing special


Bench

45 for 20
135 for 6
200 for 4
245 for 1
265 for 1
290 for 1

These sets are easy and a school record lol. I might do another workout later.

[big_baller]

Yesterday's workout

2 board

220 for 3 (quick)
260 for 3
310 for 1
320 for 1 PR
330 for a miss (its going down...i can feel it)

At this stage My whole body feels fatigue, which is what I was aiming for.

bench 200 with bands

5 second pauses on the chest (3 sets)

Comments:

- Ok I'm over trained.......lucky this is what i want at this time. Now I rest for about 9 days and really kill something. Its going to be hard to not workout for 9 days but it'll all be worth it.

[Fullback_45]

**** YEA BRO! **** YEA! ****IGN AWSOME JOB ON 310! HUGE numbers bro HUGE **** your putting up day after day on the bench bro. Thats ****ing awsome! Cant wait to see what you nail this maxout dude. AWSOME job here.

[RiNgMaSteR]

Great job with the 320 man! Huge numbers for sure!

[big_baller]

thanks guys

I'm itching to get back into the gym but I know this rest is needed.

[Fullback_45]

I seriously cant wait to see what you hit, your lifting is awsome! Your maxing all 3 right, dead, bench, squat?

[big_baller]

lol nah just the bench.

I'm leaning towards being a bench specialist.

Gonna put everything into it

[AJ010]

Best of luck maxing the bench man. This is it, time for a nice new big PR, finally. Be sure you're fully prepared the day you max, dont make the same mistake as me and just do it because its the "designated" day. But im sure you'll be fine. What exactly are you aiming for? 325? More?


Good luck!

[big_baller]

Maxout

Well today was not cool.

110 for 12
155 for 3
200 for 1
240 for 2 (almost fell off the bench repping it as fast as I could lol)
300 for 1
330 for a miss

Yes I'm a dick head..............330 looks so tough on my bench, and I thought today was the day I'd give it a crack.

Doesn't matter, what doesn't kill me only makes me stronger, I'll take this as a learning experience.

Next week i might do 1 set of heavy dumbells for 3 different days, see how many i can get out with the 125's.

something different.

[RiNgMaSteR]

its alright man. Way to get 300 though! 330 is in you for sure! Keep training hard. Check my journal sometime. Peace man!

[big_baller]

yeah sorry man, my computer has been down, and I had 1 minute to put that in.

[Fullback_45]

**** dude. I think you should go back and hit 300, 315, then 320/325 bro. **** might just get that 330. Just for a ****ing huge pr man. Still your one hell of a ****ing beast now get yourselef a PR!

[big_baller]

The 330 will fall, but I guess I don't have to rush it.

I can feel signs of overtraining, so I'm going to get back into the gym seriously next week. Finally a real gym instead of my basement.

[big_baller]

Gym tomorrow.....can't wait!

[big_baller]

Nice come back day

Kyle's russian bench program (decided aggainst another westside)

Flat bench

70% of max

225 for 3 sets of 8 (handled well)

Incline Bench

70% of max (not really but just said my max was 220)

155 for 3 sets of 8 (light weight)

Powercleans

110 for 5 reps (3 sets)

Squat

110 for 5 atg
135 for 4 atg
225 for 1 atg

Comments:
-Back at the gym...feels good
-decided aggainst a shirt prep westside program
-225 on bench (joke)
-need to work on powerlifting form but good speed.
-225 for squat....don't ask.

[Fullback_45]

**** yea bro! Way to stay raw. That 220 on incline, bro your upwards of 270ish lol. Can't wait to see how much you add yo your bench here!

[big_baller]

Oh man my incline is gay. I can't use my back at all, and I'm sure thats why my flat is alot higher.

Still, seeing as though I neglect it I should get a nice little bench boost.

thanks for your support fullback.

[AJ010]

Stay RAW bro, thats the way to go! :)

Anyways, sorry to hear about your maxout, mine sucked too. Good luck on the routine! wow, 3x225x8...damn good! Any sets close to failure?


How are the squats feeling these days?

[big_baller]

squats.........**** i dunno these days, not a natural lift at all.

225 for 8 was a bitch weight.

I have to do 235 for 8 on friday, then 245 for 8 on sunday.

whats with the strong support for raw? Shirted lifters are still strong as hell as well!

By the way, whats going on with you and pain?

We all get into fights man, he just gets in more than his fair share lol! Wrong place at the wrong time thats all.

Thanks for your support steel.

[AJ010]

Originally posted by big_baller
squats.........**** i dunno these days, not a natural lift at all.

225 for 8 was a bitch weight.

I have to do 235 for 8 on friday, then 245 for 8 on sunday.

whats with the strong support for raw? Shirted lifters are still strong as hell as well!

By the way, whats going on with you and pain?

We all get into fights man, he just gets in more than his fair share lol! Wrong place at the wrong time thats all.

Thanks for your support steel.

Yeah i hear ya on squats, i hate them lol

Think you'll get the 3x245x8 on sunday?

About the raw support, it just seems more natural and such, feels like you;'re doing all of the work, but i do know that shirted lifters are strong as hell too! I just prefer raw, thats all :)

Haha, i dont really want to get into the painthriller situation. Anyways, I tried makin up with him on AIM, like for a while, and it obviosuly wasnt workin, so oh well, his loss.

Anytime man :cool:

[big_baller]

245 for 8...........I'm not really a rep man, but I'm confident I'll get it.

At least you don't bench alot more than your squat!

[RiNgMaSteR]

Good luck with your new routine man!

[big_baller]

thanks man.

Today i had a basketball tournament....and I am rooted!

I hope I can still put up 235 for 8 tomorrow.

[big_baller]

Well I am rooted still, could barely walk with lower back soreness (the good kind). But i dragged my ass to the gym.

75% of max flat bench (3 times 8)

235 for 7.75, 7.5, 7.75 (why not 8!!!!)

Incline 75% of max (3 times 8)

165 for 8, 7.9, 8 (heavy)

Flat bench 50% 4 times 12

Well I could only do 2 sets......I know I'm soft, my body was just too rooted.

Comments:

-I'm pissed off, I'm tired and I should cain these reps. I couldn't go on with the workout because my body was shutting down.

-I'll have to wait a few days before my body recovers from this massive hit....monday I'll be right.

[RiNgMaSteR]

Not a bad bench day man! Nice lifting!!

[big_baller]

bench 80% of max 3 sets of 8

245 for 5,5,5 (damn)

Incline 80% of max 3 sets of 8

175 pounds for 6,7,7 (damn)

powercleans

110 for 5,5,5 (move it up)

Squats (ass to grass)

135 for 6

155 for 4

175 for 2

Comments:

- Things better start looking up or I'll start getting very angry.

[RiNgMaSteR]

Nice workouts man! Looking strong as usual!

[big_baller]

Nah mate, I need to step it up a notch.

And now the left side of my neck cains and its hard to turn my head.

Well here comes the pain killers.

[Fullback_45]

Dude those bench sets are still looking strong as hell!

[big_baller]

75% of max 4 sets of 6

Flat bench (235)

6,6,then some pricks kept walking pass the bench 5! (3 sets) then gave 265 a shot and got it ok despite how tired I was lol.

Incline 75% of max 4 sets of 6

165 for 6,6,6,6

no powercleans because neck was killing me at this stage.

Squats

135 for 5

175 for 4

225 for 1

Comments:

-Well my neck friggin hurts, my head is tilted to the side as I write this.

-I'm going to change my diet.....these lifts are ****house!

-I'm getting tired quickly too, with these higher reps.

-I'll wait till my neck's better....so saturday I'll do the 80% for 6.

[RiNgMaSteR]

Looks ok to me man! 260 after 235 is pretty nice!

[Fullback_45]

BUMP your def playing with some nice weights for some pretty high reps bro. Still a fking beast.

[big_baller]

cheers guys, you guys support me heaps.

This whole repping low weights is just killing my confidence thats all. But it gets heavier now, so I'm dying to kill some bigger things.

[big_baller]

Well I started warming up for another russian bench day.......

245 for 6 ....then i felt my shoulders get real tender and i thought, nah this program is too much, volume-wise for me. I knew if I kept pushing on, i'd get an injury eventually.

So........

Shrug machine (without counting the machine)

110 for 10
220 for 10
330 for 6
440 for 4

9 inch lockouts (close grip)

135 for 3
225 for 3
315 for 1 (holding it for 5 seconds at top)
365 for 1 (holding for 5 seconds at the top)
405 for 1 (holding it for 5 seconds at top)
440 for a miss (left arm locked out, right didn't)

tricep pulldowns

stack for 8, superset with a cable tricep thing out to the side for 8 each arm

hammer curls

50 pound dumbells
1 set of 8 each arm

Squats

135 for 5

185 for 4

200 for 3

Comments:

- This day could of potentially killed my motivation if i didn't do something different, I was getting so bored putting up these required reps. So I'm going to do what Fullback does and go by a feel instead.

- shrugs went better than I thought...I want to put up big shrugging numbers

- Lockouts were cool, i was proud of them.

- Squats are getting easier again, I've just got to work at it. I reckon I'll make it a priority now. When my shoulders want to start pressing again I'll just leave it to heavy tripples, doubles and singles.

[Fullback_45]

Bro that routine........same hsit happend to me. Instinctively train it for awhile, then when that starts slacking, hit up some westide bro. Have you tried the routine that I tried and Ringmaster is now trying? put 25lbs on my bench and like 25 on my squat to.....might be of interest down the road.

[big_baller]

I reckon if i developed things like my lockout and traps, I could put 25 pounds on my bench anyways....Also I havn't worked my back in sooo long, so if I get all these groups stronger I should make some better gains.

I don't need to "just bench" anymore, the movement is second nature to me and its starting to hurt, when i bring all these other things up, I'll go onto something to develop my bench again and hopefully make some more gains again.

I might consider the westside routine, but I don't really feel like following anything....kinda sick of it, and I need something to kick me up the ass.

[RiNgMaSteR]

Defintely give westside a shot, works very well!! Your strong as hell though man and i know you will find something you like!!

[big_baller]

Push Press (my new love)

110 for 3
135 for 3
155 for 3 All easy!

shoulder dumbell press

70's rooted first set 1, 6, 6 (not to failure)

floor press

45 for 10
135 for 6
245 for 2 (ouch my front left delt)

tricep pushdowns (not to failure)

100 for 8
90 for 8
80 for 8

tricep extentions (not to failure)

90 for 8
110 for 6

Hammer curls (not to failure)

40's for 8 each arm

55's for 8 each arm

tates with 25's supersetted with side laterals

8 and 8, 8 and 8

Comments:

- I'm easing off a bit with the heavy weights, I'm just going to mix it up a little and try and become a bit better conditioned.

-I've found a new love....push presses! There awesome, I want to get a massive push press.

-Left front delt is giving me trouble.....but the easing off should give it a break.

[big_baller]

Had a look at my benching to check the shoulder

Bench press

135 for 8
185 for 6
225 for 6 (wow real easy, I was talking during this warm up)
245 for 1
265 for 1
290 for 1 (4 board range was slow)

Flat dumbells

100's for 8 (really easy)
110's for 5 (fatigued quick)

Ab work

decline sit ups with 10 pounder behind head 10, 10

tricep extentions (stack) for 8 too easy....

Wrist curls

20 pounders supersetted upwards and downwards 10 reps each hand/way.

Comments:

-I should really do some squats......tomorrow I'm taking my ass in there again.

-Might just get out some high board work as well as lockouts for now. Just wanted to see where I'm at.......I've lost strength.

[RiNgMaSteR]

Looking strong to me man!! 290 is awesome!!!!!

[big_baller]

Thanks man. 290 is ok, I need to get over the little weight rep crap with some heavier things to get my cns back to par.

[Fullback_45]

Great work here. Your a beast with the db's. My ****ign school gym's biggest db is 90lbs lol. Doesnt look like you've lost much if anything at all bro.

[big_baller]

Thanks fullback.............lol at the dumbells at your school gym. The gym I'm going to have 125's, there coloured and different from the others.....real tough. Can't wait till I can do a set of 4-6 with them in a few months.

Maybe you should see how many reps you can crank out with the 90's....seeing as though we're both mucking around I'm up for the challenge.

[big_baller]

Hack Squats (squat rack was being used)

50 pounds for 8
100 pounds for 8
150 for 8
210 for 3

Squats (ass to grass)

135 for 6
185 for 4
225 for 1
245 for a miss

Deadlift (conventional)

155 for 6
245 for 6
285 for 3
440 for 1 (big jump i know)

Bent over rows

245 for 6,6,6

Shrugs with dumbells

110's for 6,6,6

shrug smith machine

100 for 8
260 for 8
380 for 6,6,6
260 for 8,8

Abs

comments:

-When you can bend over row what you missed for a squat for 6 clean reps, you know you've ****ed up somewhere. Every friggin person does sissy squats at my gym, and I have to swallow my pride and take it ass to grass with **** all weight.

-deadlift 440 was kinda tough, with a little training it'll be 500 plus

-Traps are dead.

[RiNgMaSteR]

AWESOME deadlift dude!!!!!! Dont worry about your squat it'll improve with time.

[big_baller]

thanks man, I hope my squat goes up one day. Then I can look back and laugh.

[Fullback_45]

Pulling what you do and squatting what you do is def odd. I think its just a matter of time before oyu go in there oneday ready to **** with 245 and you end up nailing 315 plus. Im up to it bro, i think i can get 10 or so reps with 90lbs. Lats are what i consider one of my strong points and your rowing way more. Great workout as always bro.

[big_baller]

Thanks Fullback.

10 reps with 90's??? Alright man lets do the challenge. I must warn you I'm feeling ****ing strong as of now.

Today's ****ing awesome workout

4 board

135 for 6
225 for 3
265 for 3
315 for 2
350 for 1 (30 pound PR!)
375 for 1 (55 pound PR!!!!!!!!!)

13 inch lockouts (close grip) not really lockouts at 13 inch

225 for 1 (5 second pause at top)
315 for 1 (5 second pause at top)
350 for 1 (5 second pause at top)

Floor Press

225 for 6 (easy)
245 for 3 (easy)

Tricep pushdowns

110 for 5
100 for 5
90 for 5

tricep over head extentions

90 for a piss 8
70 for a piss 8
245 for 3 (easy)

Comments:

- I love powerlifting

- I hate walking up my mountain because I missed the bus.

[BPP]

huge workout bro

[big_baller]

Thanks big man.

actually the 4 board was a 45 pound record........got ahead of myself lol.

[RiNgMaSteR]

Huge numbers man!!! Awesome 4 board! Looking very strong!! BTW im def up for you and fullback's 90lbs rep challenge!! I need some competition and motivation!

[britt72]

count me in too, is it as many reps possible with 90's on flat dumbell presses right?, how should we do them paused or just all out?

[big_baller]

all out reps........no point pausing because we're not around.

today's rep test

35's for 12
65's for 8

90's for 14...... thought it would be higher for some reason, seeing as though I've done the 115's for 8.

No matter, thats my rep tally.

Lets see what you've got mr. 260 for 10 lol.

I bet you get like 20 plus, you repzilla. lol

[britt72]

actually i didnt try the 260 for 10, i have done it for 9 reps. I didnt try the 10 because football is here now, but if i find a day i might try it. lol. To be honest my weight room doesn't have 90's it has 85's so whatever i do with those, ill just deduct 3-5 reps.

[Fullback_45]

Damn good job bro! Im going to say this.................................ya got me man, i only got 12 reps lol. Great job bro. Im almost affraid to see what britt hits. Britt, just tape 5lb plate or 2 2.5's to the db!

[big_baller]

2 reps fullback! Ah well seems about right. Yeah i want to see what repzilla britt does too.

Tape some 2.5's on the 85's like fullback said britt.

[big_baller]

Today's power/speed workout

Push press

45 for 6
135 for 3,3
155 for 2,3
175 for 2 (BUT i can't lock it at the top!!!) Which is weird because I can seated military press this for 4!

Incline dumbells

80's for 6 explosive reps

Incline bench

175 for 3,3,3 explosive reps

seated dumbell miltaries

50's for 4,4,4 explosive reps

shrugs

60's for 8,8 explosive reps (joke)

few decline crunches with the 25 plate

Comments:

-Today was something different, I want to work on my explosiveness again. I used to be able to bench fast, now I have to fight it for ages. So i'm going to do a fair bit explosive stuff, increasing the weight every week.

- When the Australian summer comes I'm going to start up westside again. Maybe the one that Fullback and ringmaster did. But for now its increasing my weak points to help build a better foundation.

[AMG]

Solid training baller.

[big_baller]

Thanks big man, not pushing things too heavy for myself like you do some times. Mix it up a little.

[big_baller]

Have to get these days out of the way.....it'll be a long haul.

Legs

Hack squats (warm up)

120 for 8,8 (low)

Box Squats (15 inch, 2 inches below parallel for me)

135 for 6, 6

squats (wide stance)

135 for 6, 6
155 for 6

Seated calf raises

50 pounds for 12,12,12,12,12

side lunges

20 each hand till medium failure

Ab work

decline situps with 25 pound plate 12,12
decline situps with twist 25 pound plate 12,12
rope pulldowns 100 12,12

Comments:

- Lets start things from the beggining shall we, and work my way up again.

- Light day, time to leave the ego at home, next to my food.

[RiNgMaSteR]

Nice workout man! Your squat will improve over time! What do you weigh again?

[big_baller]

I weigh about 215, I eat heaps but i havn't been over 220.

I'm also 6'4''. I reckon I'll try and go into the 242's next year or the year after. I want to come in and set a massive under 23 bench record.

[Fullback_45]

Damn bro, im impressed. your that tall and putting up the numbers you are. Tall people have it harder since they have to move the weight farther as you prob know lol. Im like 5'10-5'11 at 205-208

[big_baller]

You'd be a big boy at that height and weight fullback!.

Got any pics?

My legs are abnormally long, but i have a 6'8'' wingspan too. It was awesome for basketball, but I just have to work harder in powerlifting. I guess if I want to take it real far, I'd have to go in the 308 class.

[RiNgMaSteR]

You both have more than 20 pounds on me! Im only 180.3 exactly at the moment and i dont plan on gaining any weight.

[big_baller]

When you compare the height with weight in cm and kilos you get something like this. (approx)

Ringmaster: 2.1
Me: 1.9
Fullback: 1.8

Fullback's the biggest in terms of height and weight ratio.
Ring your a small bugger, eat your potatoes j/k

But still thats some good lifting for your weight.......even though you only got 6 on the 90 dumbells :D J/K!!!!!!!!

[BPP]

nice workout bro

whats my ratio :D 274 @ 5'10

[big_baller]

damn man, like 1.4!!!

[big_baller]

Came home from a math's test today and my neck started killing me. I came home and iced/heated it for a while then i couldn't move my head! So i wasn't going to go to the gym today.

Then 8pm came round and i got edgy, so i went to a mate's place to kill my back.

deadlifts

110 for 8,8,8
200 for 3
285 for 3
330 for 3
350 for 3
375 for 6 PR

Bent over rows

240 for 5,4
220 for 3 (speed)

dumbell rows for speed

90's for 5,5,5 both hands

hammer curls

90's for 6 each hand!!!! PR

Comments:

- pretty awesome workout, i want to learn how to use my legs when doing bent over rows, to get more weight up.

- deadlift still 480?

- hammer curls were awesome, couldn't believe what i was doing.

- Going to take a 5 board down to the gym tomorrow and put up something big.

[RiNgMaSteR]

Yeah man, i dont wanna gain weight. Gotta be pound for pound very strong. Nice looking workout man! Good job on the deads!

[big_baller]

Yeah you can afford to do the pound for pound lifts at your height. If i want to get stronger I'll have to keep adding the mass on to fill my tall frame.

Going to do Tri's today, i want something big.....because i should be drinking on grand final day (same as the superbowl in the states), but i'm not, to go to the gym.

BRING ON THE 5 BOARD AND LOCKOUTS

[Fullback_45]

IMPRESSIVE FKING WORKOUT. Seriously looked great. I think you have me beat on hammers and i know you have me killed on that deadlift. Some serious poundages here.

[big_baller]

5 board press

135 for 6
225 for 6
315 for 6
350 for 3
405 for 1 (ooohhh yeah, had more too)

Lockouts 4 inch ROM (close grip)

315 for 1 held for 5 secs at top
405 for 1 held 5 seconds at top
455 for 1 held for 5 seconds at top
500 for 1 held for 5 (had wraps)
550 for 1 held for 5 (had wraps)

tricep push downs

120 for 5
110 for 5
100 for 5


overhead tricep extentions (warm down)

90 pounds for 15
70 pounds for 12

Comments:

- Today my joints and cns took a beating, never have i handled so much weight. But it feels ****ing awesome!

- I'm resting till Tuesday....I am rooted.

[big_baller]

Sorry guys I missed calculated on the lockouts

it should be after 405

440
485
530

Hey I'm still happy with it, because i had more in me.

[RiNgMaSteR]

DAMN!! Not only did you compete with me you blew me outta the water!!!! Awesome job man!!!

[big_baller]

Thanks Ring.

[Fullback_45]

How the **** did it feel to be working out with 5 plates+ on eachside. Fking awsome workout bro.

[big_baller]

It hurt mate lol.

[big_baller]

Push Press

45 for 10
90 for 3
135 for 3
155 for 3
175 for 1 (finally locked the sucker out and held it for 5 to make sure) PR
200 for 2 attempts (i'm having trouble locking these out)

Incline (explosive)

45 for 8
135 for 3
190 for 3, 3

Incline Dumbell Press (explosive)

80's for 6
90's for 6
100's for 4 (not explosive lol) PR

Dumbell Miltaries (explosive)

55's for 4,4,3

Shrugs with dumbells (explosive)

65's for 8,8,8

Shrug machine

330 for 6
440 for 6
330 for 6

Finisher tricep pushdowns

70 for 29 reps (OUCH!)

Comments:

- Incline and Push Press is slowly getting up, soon everything will be balanced and when i start benching in about 6 weeks, they gains should kick up. Then after that its time for westside.

- Neck is still sore as ****, but i need to shrug.

- Saw some bodybuilders squat ass to grass with 315 for 6-8 thinking their awesome, but i know that Fullback could kill them on squats. I also talked to a bodybuilder mate of mine about my **** squat and APPARENTLY i've been doing them all wrong. So i'll work something out when i do legs tomorrow.

[RiNgMaSteR]

Nice workout man!!! How wide is your stance on squats??

[big_baller]

My stance is a little wider than shoulder width (so extra far ;) J/K)

Apparently I have to drive with my ass.

[Fullback_45]

Hmmm maybe your not getting as much explosive leg drive into the push part of the lift? I got 215 along ass time ago, and you and I are fking "right there" in terms of streanght. Ive seen your lockouts, you def have 2+ on this ****, just got to break through. Maybe it was the 5 second part on 175 lol.

Any good squat starts with the ass bro, back arched and push that ass out bro. Nice and wide. Going to be interesteing seeing what kinda numbers you get out of some form changes. Great workout.

[big_baller]

Push Press is new to me, and I'm making 10-20 pound jumps every week so far.

I'll see how I go with the squats today.

[big_baller]

Well I tried out the new technique today, and my mate who spots me still saw me use a little knee.....I'm paying for it at the moment because they hurt.

Hack Squat (warm up)

machine ass to grass 8 reps
50 pounds ass to grass for 8

Squats

135 for 6 (mmmm feeling different)
175 for 3 (easy, wanted to try for something heavier)
225 for 1,1
225 1 (off box) 15 inch

Squats superset with seated calf raises

135 for 6 superset with seated calf raises 50 pounds for 12 (4 sets)

Decline Ab work

normal crunches

50 for 12
100 for 10,10,10

Side bends on the decline

50 for 10,10,10

Comments:

- Well the new technique did feel a little easier, but i **** myself when i get to parallel. I still have to get used to it, and because of my hips being abnormally high it takes me forever to get to parallel. MAybe my hamstrings are weak?

- Saw some guy bench 350 with his feet up in the air for 2 reps. Made me feel like benching, but i need to bring up these weak parts before i go back.

- Seeing as though the weight on my back for squats feels like nothing, I need to do some heavy ab work so my core is strong enough to keep me on the bench, when my numbers fly up again.

- This guy said to me, "Your a big man, you don't need to go that far down on squats" then he does a sissy squat, just that far mate. Kept my cool and said "In powerlifting I have to go that far". Even though I only really want to compete in bench and probably deadlift. Not that i don't like squats, I'm just not a squater.

- By the way, do i need to be up in the 400's to have any anabolic increases with squating? Any thoughts?

[RiNgMaSteR]

Your right, keep squatting low, no 1/4 ****. And im pretty sure that squats will still cause alot of hormone release even though your weights are sub par, their still heavy for you though!

[big_baller]

Thanks Ring.

My squat isn't sub-par, its ****ing ****.......you can say it.

Maybe the powerlifting gods gave me a **** squat so i don't have to put on so much weight to gain an anabolic effect, and protect me so i stay injury free and become the best bencher ever.............:D yeah right lol.

[BPP]

nice workout...id say its a hamstring issue yeah

andno, doesnt take a certain weight to get anabolic effect

[Fullback_45]

Soon those squats are just going to click bro.

[big_baller]

Thanks boys, I'll keep plugging away at my squat.

I don't want to be one of those guys who's squat is **** so they give up and not even try.

[big_baller]

Deadlifts

45 for 8
135 for 6
225 for 6
315 for 3
350 for 3
405 for 2
440 for 1
485 for a miss (see comments)

Bent Over rows

225 for 6 (easy)
265 for 3
225 for 3 (explosive)

One armed rows

125's for 5 LH 6 RH
125's for 3 LH 3 LH (went for speed)

Shrug machine

300 for 20 reps

Preacher curls (ALL the way down)

40's for 6 each hand (some assistance)

Hammer Curls

65's for 6 each hand

Comments:

- oooohhhh the 485 was so close! It flew off the floor but I couldn't get the last couple of inches, stupid back let me down. I can't believe how strong my legs are here. Probably because I don't have to go to parallel to pick it up lol. Oh i used a belt for the 485 attempt, no straps anywhere.

- One armed rows were easy, but my right hand started to bleed out of the blisters, so it hurt a little.

- Preacher curls were easy till i hit rep number 3-4. I went all the way down and just let my arm just hang there with no resistance. Then exploded up...and FARK the bottom of my bi was screaming.

- Hammer curls were down this week, probably because i was rooted.

[RiNgMaSteR]

AWESOME JOB MAN!!! I didnt know you were so strong at deads!!! Crazy lifts!!!!!!

[big_baller]

Thanks mate.....what did you think i was just a bencher?

Had a bball tournamnet today, instead of tri's :(

First game:

Got a bad temper, was kept to 10 points. 10 plus rebounds, and 5 assists.

Second Game:

Kept my cool and scored 25 points, 14 rebounds, 3 assists

Third Game:

Tried to kept my cool, but lost it bad lol

10 points, 8 rebounds, 6 assists.

Comments:

- Man bball pisses me off.

[AJ010]

You're fkin strong dude!! Good try on the 485! Would that have been a new PR?

And wow nice 1arm rows!!

Damn nice stuff!

[big_baller]

Thanks steel.

Yeah that would of been a 5 pound PR if i got it.

My best 1 armed dumbell rows are 160's for 4 on my right and 3 on my left.

[Fullback_45]

HOLLY **** is all i can say, HUGE deads bro, even if you didnt officialley get it that day i know its in you, fking insane bro.

[big_baller]

Thanks Fullback, I love deadlifting.

Today's gay ass workout.

Push press

45 for 10
45 for 8
135 for 3 (easy)
175 for a good attempt but gave up on it

Decline Bench

135 for 8
225 for 3
265 for 1
290 for 1

Incline Bench

110 for 8
135 for 6
200 for 3
225 for a miss (hit pins) then 1.

Incline dumbell bench

90's for 4 (feeling heavy)

Run the rack for shrugs

65's for 12 ----- 55's for 12 -----60's for 12------75's for 10

OUCH!


Comments:

- Well playing 6 games of basketball in 3 days has really taken its toll, my knee's were killing me so i had 3 beers last night to help me sleep and help loosen me up.

- As soon as I un-racked 175 on push press i thought, TODAY I AM WEAK, had a crack but just gave up.

-Decline Bench also felt weak, I havn't done it in about a year and I was feeling real shakey. On a good day I could hit 330 I reckon.

- I reckon all this bball is going to take me ages to recover from, plus i need to save money PLUS I have end of year exams in 5 weeks. So I'll keep my back workout still on Friday, and just kill my traps and Abs for this week, and see how i'm feeling next week. Oh and I have an 18th to celebrate this weekend, and a 19th the next. Wish me luck in the gym.....I'll ****ing need it.

[BPP]

get motivated bro...dont quit on lifts!

[big_baller]

True big man.

I'm just ****ing drained mate..........i'll bring some music in tomorrow

[AJ010]

Oh man oh man, you did good for being tired! Basketball is really tiring, when i used to play with friends all the time, id feel it always. I'm sure you could push press 200 no problem fresh.

[big_baller]

thanks steel, looks like i won't be fresh for a while though. Yesterday i couldn't do **** my body and mind has just shut down on me. I'm sweating heaps and throwing up. I'm under a **** load of stress, so when i go back to the gym.......which won't be for days, i don't want to psych up at all. When my exams and **** have finished, i'm thinking about training back at home in the summer holidays, so i can be hardcore again.

With this said, don't expect big numbers in this journal for a little while.

[AJ010]

thanks steel, looks like i won't be fresh for a while though. Yesterday i couldn't do **** my body and mind has just shut down on me. I'm sweating heaps and throwing up. I'm under a **** load of stress, so when i go back to the gym.......which won't be for days, i don't want to psych up at all. When my exams and **** have finished, i'm thinking about training back at home in the summer holidays, so i can be hardcore again.

With this said, don't expect big numbers in this journal for a little while.

Anytime man.

Ahhh damn dude. I have an idea for ya. Try taking contrast showers, like 30 sec cold then 30 sec hot then keep repeating several times in a row...it should be as cold as you can take and as hot as you can take.

Up your calories, i think youre gonna need the extra energy

Best of luck man, steel

[big_baller]

Thanks for the tips mate. Its going to be hard for me to up the calories until after exams too, because I'm dead broke.

I'll be looking back at these posts in the summer and laughing I hope.

[Fullback_45]

Hey bro I know how you feel. Just listen to your body and go heavy when and only when you FEEL like it not just when you want to. Goodluck this season during BBall. I wouldnt worry bout oyur numbers to much, everythings still going to be big! Have fun bro.

[big_baller]

Thanks mate, I'm sick to ****ing death of basketball always have been since the beginning of the year. Its just that because I've built this bball rep I have to play for the ****ing school. so now the iron game is punishing me because you can't work extra hard in both so my body shut down.

Please let me release some anger, as this is my journal.

**** you basketball, if i hear one more ****ing whistle, I'm going to ****ing kill a little bitch of an umpire. There are nothing but ***gots who play this gay game, and I wish it was never invented.

[Fullback_45]

Damn bro........you and I are in the same fking boat almost. We both hate what where doing sorta and are forcefully pushing through it. Painful it is. Atleast your starting so just tear everything the **** up bro. This your last year?

[big_baller]

You'd probably like it more if you started man.

I'm the ****ing captain of my school bball team, and it still gives me the ****s. This is my last year, and I do have to set an example I spose. I can't wait till holidays!

I'm thinking about cutting back on the gym a little and putting a bit of light cardio in there. So when summer comes round, I'll have moneny saved, my body might get a kick start again. And I won't have to worry about cardio at all.

So I'm thinking of having a day like this

Push press or Military Press 2 sets of 6 (not till failure)
Incline bench 2 sets of 6 (not till failure)
Barbell shrugs 2 sets of 6 (not till failure)
Dumbell Shrugs or machine shrugs 2 sets of 6 (not till failure)
Lunges or side lunges 5 sets of 6


What do you guys think? depending on how i feel I might do this twice a week, or 1,3,4 times a week depending on how i feel, and how it works in with studying.

[RiNgMaSteR]

Come on dude, cheer up about basketball man! I bet your pretty damn good to be the captain!

[Fullback_45]

Hmmm why add more cardio on top of what you'r already doing. IMO it will hammper your streangth. Id insinctively train and just eat clean to keep the unwanted fat off and to lose it. Your going to get into cardiovascular shape either way wich you probabley already are if your the cap of a bball squad.

[big_baller]

Grand final is next week, so there will be no more balling after that.

Went to hospital yesterday, I had symptoms of this illness that involved me losing limbs. So i thought i ought to get it checked out!

Turns out it was just a viral infection or something. I'm gonna have to stay in bed for longer. And should train again on like Thursday :(

[Fullback_45]

Bet you can't wait till this final is over with. Glad you didnt have that disease bro. Youd have to hit 350 bench one handed! Wrest well bro.

[big_baller]

Yeah i was thinking that if worst came to worst i'd have to get a record with one hand.

Sucks though, while I'm here shrinking, your out there growing and kicking my ass lol.

[Fullback_45]

Lol not growing bro, i went from 208-210 down to 202-203. Dont owrry bro, the light at the end of the tunnel is beginining to be seen id say for you. It sure is for me.

[AJ010]

You'd probably like it more if you started man.

I'm the ****ing captain of my school bball team, and it still gives me the ****s. This is my last year, and I do have to set an example I spose. I can't wait till holidays!

I'm thinking about cutting back on the gym a little and putting a bit of light cardio in there. So when summer comes round, I'll have moneny saved, my body might get a kick start again. And I won't have to worry about cardio at all.

So I'm thinking of having a day like this

Push press or Military Press 2 sets of 6 (not till failure)
Incline bench 2 sets of 6 (not till failure)
Barbell shrugs 2 sets of 6 (not till failure)
Dumbell Shrugs or machine shrugs 2 sets of 6 (not till failure)
Lunges or side lunges 5 sets of 6


What do you guys think? depending on how i feel I might do this twice a week, or 1,3,4 times a week depending on how i feel, and how it works in with studying.

Well, militaries id do more like 3x5, and push presses something like 5-6x2-3....everything else im just not so sure on, but it seems like its fine. BTW, just because for the push presses i only recommended sets of 2-3 doesnt mean these have to be heavy! You can use like 80% of your max even for power/form development. Generally under 80% is just for form work solely though on any olympic lift...and 80+% are training sets, jsut a little bit of info :)

Actually, that doesnt look like any leg work if you were planning on only doing that for your workouts. I'd either take out the machine/DB shrugs and throw in powercleans or speed box squats, or id just replace lunges with speed box squats or powercleans. For speed box squats, 10x2 with 50-65% max is the guideline btw.

Feel better man, and i hope this helps!

[big_baller]

Yeah thanks steel, I reckon i'll do the speed box squats instead of the lunges.

Well i have a date on Friday and its a big one. SO....

"Biceps in the basement with the 25 pounders"

This is non stop, meaning no rest between sets.

hammer curls 20 R, 20 L, 12 R, 12 L, 10 R, 10 L

still no rest

preacher curls 6 R, 6 L, 6 R, 6 L

still no rest but changed to a pair of 10 pounders

100 speed alternate dumbell curls.

Comments:

- What is this pump? I havn't had one of these for friggin ages.

- Just wait till she see's these 17's in a loser gay tight shirt. :D

[big_baller]

Today's come back workout from sickness

rear delt and rotator cuff work (light)

Incline Bench

110 for 5
155 for 5
175 for 5

Seated Military press

bar for 10
70 for 5
130 for 5
150 for 4 (wanted to keep one in the bag)

Shrugs with barbell

45 for 10
135 for 6
225 for 6
265 for 6

Speed box squats

135 for 2 (6 sets)
175 for 2 (3 sets)

Seated calf raises

75 pounds for 12,12,12

Comments:

- Nice comeback day i thought, seeing as though I can't afford heaps of food I'm used to eating.

- Shrugs are scaring my balls, if I go heavy on these i don't want to be scraping up aggainst my nuts, should i tuck them? lol

- Thanks steel for the speed box squat idea, I think i'll be doing them all the time...i love them!

- Bodyweight is 206 pounds.....**** I've lost like 5-10 pounds i think. All good in the holidays I'll have money to blow and i'll get to like 230.

[Fullback_45]

Glad to hear that your over you'r sickness bro. Nice workout to ease back into things. Looks like your leaning down a bit to bro. Should take some pics sometime.

[big_baller]

Yeah leaning down is gay. I like the big bulky look. It could of come in handy last night.

Date went awesome, then I went to a party afterwards, and these friggin punk was stiring up crap. He beat the crap out of one guy and thought he was the man. So his mates acted like they were the bomb aswell. I stayed there for an hour just chilled, and remembering about the chick that i was with before. And all these fights were happening around me. One guy pulled a knife and i thought **** this, so i said goodbye to my mates, and got in a car with another mate down the road. Then when we drove up past the party I see my mate getting into a fight, I'm like "Stop the ****ing car!" So i jumped out and my mate had kicked the crap out of the guy (works out with me, 3 years boxing and black belt in tae kwon doe!) And he's got his top off because it was torn up, and I had to cool him down (we're both psycho's and we need to calm each other down at these times lol). And well he's seeing red and hitting some of our mates because he's so psyched.

But the guys didn't show **** all respect........we're huge compared to them and could most likely kill them in a fight, and yet still no respect. So when i got hom at like 1:30am I was thinking ****ING SUMMER I'LL BE A FREAK! I just need to get this other crap out of the way, i know i'll lose some weight (including muscle) but i'll have **** loads of money for the summer, and there will be no stopping me.......I can ****ing feel it.

Needed to get that off my chest lol.

[Fullback_45]

Damn, sounds like they throw some pretty hardcore parties in the land down under. Some mother****ers,............you can beat the **** out of them,............and they never care. Its hard to fight people like that.

[big_baller]

Yeah mate, sometimes you feel like giving them a beating where they won't get back up. I'm just going to avoid it from now on, there's only weak ****s here in the land of Aus, why else would they have ****ing knives.

Today's Workout

Light rotator work

Incline Bench press

90 for 8
135 for 5
175 for 5
200 for 5 (PR i think...)

Seated military Press

bar for 10
70 for 5
120 for 5
150 for 5

Shrugs

135 for 6
225 for 6
315 for 6 (whoa grip was going WTF)

Speed Box squats supersetted with seated calf raises

135 for 2 (6 sets) seated calf raise 100 for 12 (6 sets)

175 for 2 (2 sets)

Comments:

- Pretty ****ing happy where i am right now, I don't psych up for any lift at the moment. Slowly but surely building these weak points.

- I'm still liking this routine, even if it is the same thing everytime.

[dim3z]

yeh melbourne does get pretty hardcore, some fkn crazy people walkin around, saw a guy yesterday in the city, about 19 go up to a cop n start talkin ****, then he pushed him lol, the cops beat the crap out of him haha

then was at a party later last nite and me and ma friend were dancin wid these 2 girls and this bitch comes up to them and she tells them to walk away, then she did it again later so i grab her by the shoulder and im like wat the ****s ure problem then she gets this little bitch to come up to me im 6 foot hes probably like 5'9 and built like a piece of **** and starts tellin me not to touch that girl and im like shutup relax so he pushes me, so i pushed him back and he fell into a table hehe, then 4 of ma friends appear behind my back and he doesnt pursue it any further.

basically every party i go to some idiots r smartarses to me or a friend of mine. every 2nd party i go to theres a fight, and every third party someone gets SERIOUSLY messed up luckily thats neva me cos i have a brain inside my head and know who i should back down to.

[Fullback_45]

Great workout bro. You'r def going to bring those shoulders up.

[big_baller]

yeh melbourne does get pretty hardcore, some fkn crazy people walkin around, saw a guy yesterday in the city, about 19 go up to a cop n start talkin ****, then he pushed him lol, the cops beat the crap out of him haha

then was at a party later last nite and me and ma friend were dancin wid these 2 girls and this bitch comes up to them and she tells them to walk away, then she did it again later so i grab her by the shoulder and im like wat the ****s ure problem then she gets this little bitch to come up to me im 6 foot hes probably like 5'9 and built like a piece of **** and starts tellin me not to touch that girl and im like shutup relax so he pushes me, so i pushed him back and he fell into a table hehe, then 4 of ma friends appear behind my back and he doesnt pursue it any further.

basically every party i go to some idiots r smartarses to me or a friend of mine. every 2nd party i go to theres a fight, and every third party someone gets SERIOUSLY messed up luckily thats neva me cos i have a brain inside my head and know who i should back down to.

Yeah i used to live in Melbourne...some crazy **** there, I went to werribe (can't remember how to spell it) and there was a fight a week at the school. I didn't go to any parties though because i didn't live there long enough plus it was year 8 sooo. You guys would have problems with ethnics massively huh. I live in Tassie (shutup lol) and the wogs here are JUST starting to turn into pretty boys, the bogans (Pure Australians) are starting to get tougher and tougher so they don't get stepped on at all.

I wouldn't call myself a bogan, but pretty boys might. And I know what you mean about numbers mate. You have to have your mates there, and know they have your ****ing back.

Oh and the cops.......they're pricks man, they just don't care in tassie........no ****ing control at all. They just go around and take weed off people and smoke it for themselves.

mmmm just kidding cops in tassie.......I'm sure you do a good job, I'm just yet to see it. :D

[big_baller]

Great workout bro. You'r def going to bring those shoulders up.


Thanks mate..........I'm chasing that 275 incline of yours.

[big_baller]

We won the grand final today in basketball, finally bought that trophy home after 9 years!

It was good being captain because i made a speech at the end. People said it was good.

Oh and i started dunking again in the warm ups, must be a combo of the speed squats and the weight loss. Dunking doesn't appeal to me like it used to though. I used to be able to do reverse's and stuff, but i'll stick with a simple 2 hander.

I might have to throw the shot tomorrow for the school, should be interesting because i havn't done it for AGES. But i broke a record when i was in year 9 (the year 9 record), so should be interesting.

But damn i feel like lifting!

[AJ Roberts]

Hey man i used to play ball before i got into lifting, i weighed 170, after three years of lifting and eating like crazy im up to 260 and really can't ball anymore. Congrats on winning the trophy i know how championships feel!! Im just curious as to if your planning on continuing to play ball or whether your going to focus more on lifting in the future?

[big_baller]

thanks for stopping by mate.

I used to love basketball and got as high as training with a semi-pro team in Australia. But I just feel like weight training is more for me. So with that said the only time i'll ball, is if i need to do some cardio really.

You have some awesome numbers, i hope to be where you are at your age. Except maybe 260 is a little heavy, i want to stay in the 242 range until I'm in my mid 20's, then its on!

[big_baller]

Did a little workout at school to test their new squat rack.

Push Press

45 for 8
90 for 4
110 for 3
135 for 2
175 for 1

Squats

135 for 8
175 for 4

Comments:

- Squats felt awesome, really feeling more natural.

- Push press felt explosive, 175 felt ok for a single.

- After i go back to school for a math's tutorial I might go down to the gym and do some more today....seeing as though my shot putt was cancelled :(

[Fullback_45]

Congradulations on a successful tourney. Can't wait to see you hit those weights again bro. Now you have the wrest of your life to lift and become even more of a fking beast. Soundsl ike you have some serious ball talent but hey who can blame you for like lifting much more. Hope you dont pull to far ahead, i still have 4-6 weeks of my sport left damn it.

[big_baller]

hahaha 4-6 is nothing. So you decided to play it out a bit more? I guess 4-6 weeks won't kill you.

I still can't lift seriously damn it.......bloody exams. When school is over i'll be free! Then i'll race your ass to 350 plus, by the end of your winter (my summer)

Edit: School's over in 4-5 weeks....so wer'e still in the same boat Fullback.

[big_baller]

Today's extra workout

rotator cuff work

Incline bench

135 for 5
155 for 5
175 for 5
200 for 5 (easier than before)

Military Lock outs (10 inch)...in a smith :(

assuming the bar weighs 45

45 for 10
95 for 8
145 for 6
175 for 3
205 for 1

showing a mate a shoulder superset

25's for 12 side lateral supersetted with 12 front raises (6 each hand)

Shrugs

120 for 6
225 for 6
320 for 6,6

Comments:

- Incline is now becomming more natural...look out fullback i'm coming for that 275.

- Couldn't use the power rack for military lockouts, the smith was ok..this is definately my weakness (the last bit of lockout).

- Shrugs are rooted, I've lost grip strength for sure.

[big_baller]

Today's Leg workout

Speed Box squats (still below parallel)

45 for 10
135 for 4,4,4,4,4
175 for 2, 4

Leg Press

55 for 12
165 for 6
275 for 6
385 for 3

Lunges superset with seated calf raises

55's for 6 each leg --- 100 pound calf raises for 12, 10 (2 sets)

Comments:

- I'm actually starting to enjoy doing legs.....my strength is still crap, but i actually like testing out what they can do. Plus it feels like I can stand up off seats faster lol.

- Tomorrow I might go back in to kill my shoulders again...depending how i feel.

[Fullback_45]

Great workoust bro. I probabley wont venture that high on inclines again anytime soon so you'll have plenty of time to take me there. Watch those legs start to explode with some serious training now!

[big_baller]

Thanks Fullback, my legs are still sore...And i had to walk up my mountain again at 12 am at night.

But yesterday i did Shoulders

Rotator cuff work

Incline

45 for 12
135 for 5
175 for 5
200 for 3
210 for 3 (missed 4th half way)

Seated military Press (light explosive)

70 for 5,5,5,5

Dumbell Shrugs with 5 second holds at top

90's for 5,5,5

seated lateral raises

25's for 10,10,10,10,10,10,10,10

Then heaps of stretching

Comments:

- I probably shouldn't of done this workout, I was still a little sore from before. Plus i knew i couldn't get **** all food into me afterwards, because i went to the movies and stuff with a chick.

- Might rest for a bit.

[Fullback_45]

You live on a mountain? Very nice inclines.

[big_baller]

Yeah a small one. If i miss the bus I have to walk up a **** load of steps.

[BPP]

lookin strong!

and thats cool you live on a mt!

[big_baller]

Thanks big man

[AJ Roberts]

Strong incline bro! Looks like now ball is over things are really going to pick up.

[big_baller]

Thanks mate, things will kick up even more when the calories come in 4 weeks.

[RiNgMaSteR]

Sweet inclines dude!! Its good your getting to like legs! Squats are becoming one of my favorite lifts too! I used to be a bench fanatic! peace man!

[big_baller]

Yeah I'm starting to really like squats.

I went to my school weight room and hit a few just mucking around

120 for 6 ATG
175 for 3 ATG

All easy, just thought i'd add it.

[AJ010]

Nice inclines!!

[big_baller]

thanks steel

[big_baller]

Well with low calories and this low intensity crap, my numbers are staying to pay for it.

Today's workout

rotator cuff work

Incline Bench

135 for 5
155 for 5
200 for 3
210 for 2 (feeling heavier, time to change up)

Seated Militaries

120 for 6
175 for a miss! NO INTENSITY

weird shoulder press machine (push up towards over your head)

25 pounds each arm 6,6 (easy)

Shrugs

45 for 6
135 for 6
245 for 6
315 for 4 (grip!!!)
350 for 6 (with straps)
420 for 6 (with straps and a little leg drive)

Comments:

- No intensity! I'm losing my fire i used to have. I'm not feeling angry or anything, and i can't channel it to the gym.

- I'm taking out inclines and probably putting in dumbell militaries

- I've got to get my head back into the game, low calories are not an excuse for lifting this bad....My head is messed up with women and exams.

[big_baller]

Leg workout

squats

45 for 10
135 for 6
175 for 3
225 for 1

Leg Press

100 for 8
200 for 6
300 for 6
390 for 4 PR
420 for 3 PR
475 for a miss (tired)

Lunges

50's for 6 each leg (2 sets)

seated calf raises

65 for 12
115 for 8,8,8,8,8

Comments:

- 225 was ok on squats....still need to work on my form

- I'm wasting away, I'm 204 pounds now......come on summer!

[RiNgMaSteR]

Nice leg pressing man! Keep blasting those legs!

[BPP]

lol, summers ALMOST here :-P

nice workout bro

[big_baller]

Nice leg pressing man! Keep blasting those legs!


Thanks mate, working legs is awesome these days.

[big_baller]

lol, summers ALMOST here :-P

nice workout bro

Bring out your jackets Proppy!

I think I might go and sit in the sun now :D

[big_baller]

Today's Shoulder workout

rotator cuff work

Dumbell militaries

40's for 6
50's for 5
60's for 5
70's for 5
75's for 3 (assisted) damn

Push Press

45 for 8
135 for 5
155 for 3
175 for 2 PR

Holds in push Press position

225 for 6 seconds (2 sets)

Military lockouts (forehead level)

155 for 1 (5 second hold at top)
175 for a miss at the top

Military lockouts (6-7 inches)

175 for a 1

Shrugs

135 for 6
245 for 6
330 for 6 (straps)
420 for 6 (power shrugs with straps)

Comments:

- Shoulder strength is down a little, but i guess it comes with the weight loss.

- I start going hardcore on the 6th of december, before then i have 2 goals.......225 for 3 on incline and a 225 push press.

- Met this awesome powerlifter guys who's like 59. I gave him a spot on 320 raw, and he says his best is 407 raw 20 years ago, very believable. He's in the 198's and has a meet in 6 weeks. He just ordered the HD blast from inzer, and asked me to help him put it on next week.....gonna be awesome getting all this experience. He's hoping for 350 in his meet.

[big_baller]

Leg's day

Box squats to parrallel

45 for 8,8
135 for 3
175 for 3
200 for 3
225 for 3
265 for 1
290 for a miss (belt)

1/4 front squats in push press position (for push press)

135 for 1
175 for 1
200 for 1
225 for 1
265 for 1 with ****ty wraps
290 for a miss ****ty wraps plus belt

Leg Press

100 for 8
265 for 6
365 for 6,5

Lunges

80's for 3 (2 sets each leg)

Seated Calf raises

50 for 20
100 for 15
150 for 8,8

Ab machine

40 for 12,12

Comments:

- (squats) Still need to work on getting out of the hole, but much better none the less.

- I found some old bits of rag in the gym and used it for front squats.....looks like i have a bit of a rash now....stupid me.

- I'm still loving legs day, and I'm starting to improve slowly.

[Powerlifter 007]

Good lifting man, nice to see you liking the leg days (probably one of a few). What is the Australian bench record anyway? and how far are you away from it? Good luck in reaching your goal dude I'll be keeping an eye on this journal.

[big_baller]

Thanks for stopping by mate.

The record i think from memory under 23's in the 242's is 350-370 pounds.

My journal is boring at the moment though, Once i build all these weaknesses up, its show time come december 6th.

I'm hoping to take my bench from 310 to 350 plus over my school holidays raw.

[big_baller]

Went into the school gym today and might go down to the gym after school.

But i did some push presses.

45 for 6
110 for 3
135 for 3
200 for 1 PR! easy too

Comments:

- I needed this.....Starting to make gains again with nothing in my stomach..ooohhhh yeah!

[big_baller]

Today shoulders

rotator cuff work

Dumbell inclines

60's for 6 (explosive)
70's for 6 (explosive)
80's for 6 (explosive)

seriously inclined, incline press (pretty much military press)

110 for 6
155 for 4

Power Shrugs

45 for 6
135 for 6
225 for 6
315 for 6 (straps)
405 for 6 (straps)
460 for 6 (straps)

Then this bodybuilder told me he was going for 4 plates on decline so i had to stick around for that.....

mucking around with a t-bar

100 for 5 (ouch my left shoulder) then 3 stretching and stuff

Then there was a spotter at each side, me and the biggest guy at the gym, and another huge guy behind. He went down and bounced it a little, and the spotter behind gave it a few nudges, but impressive none the less.

Comments:

- I'm having pretty good workouts here, that little pain in my shoulder i think was warning me, so I'm gonna rest shoulders till saturday, and try and hit legs twice.

- I'm going to stick with an extra high incline for a bit, then i'll swap it back to a less inclined and try and tripple 225.

- So much h/w and crap, this is gonna be a stressfull week!

[Fullback_45]

HUGE shrugs there baller. Cant wait to see you tripple 2 wheels on that mother ****ing inclien!

[big_baller]

Thanks mate, I might have a crack in the next 3 weeks or so. Same with the 225 push press.

[big_baller]

Hit some legs at school today

Box squats (1-2 inches above parrallel)

45 for 8
110 for 3
155 for 3
175 for 3
225 for 3
245 for 2
265 for 1
290 for 1

Plate raises

45 for 4 (mucking around)

Standing hamstring curls

4 plates down on the machine 6 reps each leg (2 sets)

Comments:

- Felt good hitting something higher in squats for once.
- Mate hit a push press pr of 175 at a body weight of 140......Now i have to attempt 225 (pushpress) on friday.

[big_baller]

Push Press test at school

45 for 8
110 for 3
155 for 2
175 for 1
200 for 1
225 for .6 DAMN

Close grip bench (flat for once)

110 for 6 (whoa feels like the bar)
200 for 1
245 for a miss (mis-groove, flight was ****, forgotten how to bench!)

Comments:

- Well I'm actually feeling ok about today's little workout at school. I can feel the explosiveness off the chest from working my shoulders over the last couple of weeks, but the 245 was weird! I went down ok, popped it up nice, but then my shoulders wanted to keep working and started to push it over my face.

- I know i could get 225 push press in the next 4 weeks now, but i'm trying to workout if i should do a little flat here and there now. Otherwise when i go back to some hardcore workouts, i might hurt myself because the movement isn't as natural.

SOOO for the next 4 weeks (whenever i feel like it)

Flat dumbell Press 3 sets of 4-6 reps OR speed bench
Incline bench 2 sets of 2-6 (maybe close grip incline)
Push Press 2 sets of 2-6 OR seated militaries OR dumbell militaries
Power Shrugs 4 sets of 4-6

And then my leg days will be whatever i feel like.

I might go down to the gym later and hit some inclines and some shrugs.

[big_baller]

Extra workout at mate's place

Incline bench

110 for 6
135 for 6
155 for 6
210 for 4 PR

Flat bench (had to find out where i'm at)

210 for 9
235 for 3 (left delt felt tender)

Comments:

- I've gone backwards, but i only weigh like 205 and i havn't flat benched in a bit over a month so i'm not too stressed. Hope my left front delt works itself out.

[Fullback_45]

So close on that ppress bro. I can def see that your aeking gains since you started training the shoulders and that movment. Surprised on that CG though! That is def a form issure bro. Congrats on that incline PR! You def have 2 wheels in you there. Id suggest maybe some speed bench to to keep you benching.

[big_baller]

Yeah i'm tossing up between speed bench and/or rep pr's. Like 225 for 10 or something. Or 250 for 6.

I have to get the form down and adjusted before i get into ME bench stuff again, or i'll friggin hurt myself.

[BPP]

nice workouts bruv

[RiNgMaSteR]

You will get your bench strength back fast! Im sorta in the same boat as you! Peace man!!

[AJ010]

200 push press is pretty damn good! 225 will get there!!

[big_baller]

You will get your bench strength back fast! Im sorta in the same boat as you! Peace man!!

Thanks mate, i'm confident that my bench will fly up.

[big_baller]

200 push press is pretty damn good! 225 will get there!!

Cheers steel, I reckon my push press would be around 215 atm.

[big_baller]

nice workouts bruv

Thanks ronnie

[big_baller]

Muck around day

Bench

45 for 8
135 for 6
175 for 4
225 for 3
245 for 2
265 for 1 (ass crept off even though it was easy)

Military press

120 for 6
170 for 1 (didn't feel like repping it)

Incline bench

120 for 3
170 for 3

Flat dumbell Press

80's for 6
90's for 6

At this point i thought, maybe i'll mix it up again

tricep push downs supersetted with standing bicep curls with the machine
(no rest between sets)

70 for 12 --superset-- 50 for 12
50 for 10 --superset-- 40 for 12
30 for 8 --superset-- 40 for 10

machine tricep extentions supersetted with rope pull downs

90 for 15 --superset-- 30 for 8
90 for 12 --superset-- 30 for 6

Seated bicep curls with machine superset with reverse dumbell curls

90 for 12 --superset-- 20's for 8 each hand
90 for 12 --superset-- 20's for 8 each hand

Then did some seated cable curls

40 each hand for 8 reps
20 each hand for 14 reps

Comments:

- Arms got a massive pump here, i got on the scales this morning in undies and a jumper and it read 204 pounds, then i measured my arms and shoulders. Shoulders are 56.5 inch and arms are 16.5 inch. So i thought that maybe i could put on a little muscle at this little weight, so i'll have 18's by the end of the summer.....the bodybuilder in me *rolls eyes*.

- Aim for bench....245 for 6 at 205 pounds. Then i'll be ****ing ready, because the weight gain i'll get when i start up hard will set my lifts through the roof.

[big_baller]

Leg's day

squats

110 for 6
135 for 5
175 for 4
200 for 3
225 for 1,1

Leg Press

165 for 6
280 for 6
390 for 3
485 for 2 PR
580 for 1 WOOO PR

Dumbell Lunges

80's for 4 each leg (3 sets)

Calf raises

80 for 12,12,12

Ab machine

40 for 12
50 for 12, 20

Comments:

- Finally i'm getting somewhere, still need to work on squating form, but getting alot better these days.

[Fullback_45]

Great workouts baller! Me and you have damn near the exact same stats, except im .5 inch bigger on shoulders but you got me in height i think, im only 5'10, arent you like 6'0? 245 is easy as hell bro, id move that goal to 8 min. Legs are def getting up there aswell.

[big_baller]

Great workouts baller! Me and you have damn near the exact same stats, except im .5 inch bigger on shoulders but you got me in height i think, im only 5'10, arent you like 6'0? 245 is easy as hell bro, id move that goal to 8 min. Legs are def getting up there aswell.

6'0''? Nah i'm 6'4''. Yeah we've always been pretty close in everything really, i used to read your journals before i started this one, and do little comps with myself aggainst you. I find it helps when i have someone close to me pushing me. My mates are still a fair bit behind, so there's no real drive offline....no offense boys if you read this!

I was thinking 245 for 6 was reasonable seeing as though i did that before 10-15 pounds heavier in bodyweight.....but **** it, you've said it now i'm going for 8.

[AJ010]

Nice military press dude!

That leg press ROCKS! Great job!

[RiNgMaSteR]

Very nice leg press man!! Looking strong!!

[big_baller]

Thanks alot guys, i was happy with my leg press too.

Can't get to a comp for a while, but i have a little time now to post my workout for ages ago.

Bench

45 for 6
135 for 6
175 for 3
225 for 3
245 for 3
275 for 1

Push press

45 for 6
135 for 3
175 for 1 (form screwed up)

Seated dumbell miltaries

60's for 6,6 (light)

Flat dumbell press

100's for 4 (gay as ****)

Tricep pulldowns superset with tricep extentions on machine

60 pounds for 12 superset with 90 for 12 (2 sets)

Thumbless grip tricep extentions

70 pounds for 12 (2 sets)

Comments:

- Everything sucks at the moment, exams are hectic. I don't think i'll be gyming that much for a bit.

-Come on December 6!!!!