Quest for new PR's

[Powerlifter 007]

I have decided to start a powerlifting routine, the reason I've decided to start one is because It'll be like keeping a diary of how things went from the gym work. I have decided to get a routine from this website, I don't know wheteher they are good so just going to try out to see if I can improve. My PR's at the moment are.
Bench:154
Squat:127
Deadlift:340 new PR from saturday.
I could probably do better on the squat but don't feel safe enough to go all the way down but felt comfortable with 127

My routine is like this:
Squat
Barbell shrug-4 sets of 10
Leg press-4 sets of 10,8,6,6
Smith machine squat-3 sets of 6
Leg extension-3 sets of 10
Leg curl-3 sets of 10

Deadlift
Barbell shrugs-4 sets of 10
Bent ovewr rows-4 sets of 10,8,6,6
Seated rows-3 sets of 8
Pull downs to the front-3 sets of 8
One arm dumbbell rows-3 sets of 8

Bench press
Close grip bench press 4 sets of 10
Incline bench press-4 sets of 6
Dips-3 sets of 10
Dumbbell shoulder press-4 sets of 8
Triceps pushdown-4 sets of 8

[Powerlifter 007]

I'm going to do this over a 4 month period, I think this is enough time to improve quite a bit, if I feel my workout isn't giving me a good enough workout then I may create another myself or just add a few more things onto it. I also feel that the Smith machine squat will help my confidence for going all the way down on the squat and will help get better results

[RiNgMaSteR]

Split looks good. Forget squats on the smith machine though! Use light weight on reg squats till you get your form down and squat all the way down.
BTW do pullups, not pulldowns. Good luck man!!!

[Powerlifter 007]

Today went very well, I felt optimistic before the workou to see what the workout is like. I found it very good but added 1 exercise and two more sets to different exercises to the workout.
I added two more sets to the barbell shrugs and to the leg extensions. I also added calve raises to the workout.
After all of that I went to the the smith machine to do the squat and was very pleased as I have already got a PR on it with 174. I started with 124 and found it very easy, so I kept on adding weights until I couldn't get passed 174, but am very pleased with it. This is a 4 month course that i've set myself out with so if this carries on I could be on the 300's
New Stats
Age:15
weight:about 138
Deadlift: 340
Squat:174
Bench:124

[Powerlifter 007]

My new workout is now like this on the squat day.

Barbell shrug-5 sets of 10
Leg press-4 sets of 10,8,6,6
Smith machine squat-3 sets of 6
Leg extension-4 sets of 10
Leg curl-3 sets of 10

I will continue to do this sort of reply at the end of the first workout of a particular exercise, so only two more to endour and then I will produce the new workout

ON THE STATS MY WEIGHT IS 143 NOT 14

[Powerlifter 007]

today I felt okay. I started of with doing all my exercises, and could not see any problems with the exercises and could not see any problems with the amount of sets and reps. I felt dissapointed that I didn't get a PR though, but grip let me down, though I felt I could. so mixed feelings from todays workout

[2THICK]

today I felt okay. I started of with doing all my exercises, and could not see any problems with the exercises and could not see any problems with the amount of sets and reps. I felt dissapointed that I didn't get a PR though, but grip let me down, though I felt I could. so mixed feelings from todays workout
Are you using chalk, if not, I bet grip would have been there for you.

[Powerlifter 007]

Today i felt that i could get a new PR, as I was in a good mood before it so I was confident I would get a good score. I started off by doing the exercises from the workout and found that they were all very hard and demanding which I feel is a good sign by having to put all your might into complated the set etc. On the incline bench press, I've decided to add 2 more reps on each set so that it's going to be 4 sets of 8.

After my workout I decided to see if I could get a PR on the bench and I did!!!!. I started off with 110 and found it pretty easy so I put on what my record is then and found fairly easy so I add 10 more and completed it and I added another one and got it all the way up and got a total of 142 so I was really pumped about that so I am really pleased with myself. My bench routine now looks like this:
Close grip bench press 4 sets of 10
Incline bench press-4 sets of 8
Dips-3 sets of 10
Dumbbell shoulder press-4 sets of 8
Triceps pushdown-4 sets of 8

To 2Thick I do all of these RAW and I forgot my chalk and gloves, I use them alternately so my fingers were blistering.

[Powerlifter 007]

Haven't updated this for a couple of days, well everything went well yesterday on my squat day, I decided never to go for my MAX rep for some strange reason, I think it's because I went to heavy on the exercises, I'm now bringing in my new gym partner I should get gains from that, as I did in my school gym.

[dim3z]

man that looks sooo close to my chest tricep routine from when i was doin bodybuilding style workouts :|

if u wanna gain strength u should atleast do SOME work in the 5 rep and below range.

[Powerlifter 007]

Thanks for the advice, dim3z I did 5 reps max yesterday and it was great I can do hevier weights now. so thanks again.
My routine now looks like this:

Bench:
Close grip bench press 4 sets of 5
Incline bench press-4 sets of 5
Dips-3 sets of 5
Dumbbell shoulder press-4 sets of 5
Triceps pushdown-4 sets of 5

Deadlift:
Barbell shrugs-4 sets of 5
Bent ovewr rows-4 sets of 5
Seated rows-3 sets of 5
Pull downs to the front-3 sets of 5
One arm dumbbell rows-3 sets of 5

Squat:
Barbell shrug-5 sets of 5
Leg press-4 sets of 5
Smith machine squat-3 sets of 5
Leg extension-4 sets of 5
Leg curl-3 sets of 5

[dim3z]

rep points makes me a happy dim3z ;)

good plan, id also suggest u take some of the compound lifts and on each day pick one to work upto a 1 or 3 rep max on.

for example i have often worked up to 3 rep maxes on bent over rows and Stiff legged dead lifts and they have done wonders in terms of quick strength gains.

cycle the exercises u do this for every week though because doing any exercise to a 3 rep max and ESPECIALLY to a 1 rep max week after week is EXTREMELY taxing and could stop u from gaining strength.

[Powerlifter 007]

I got a new PR yesterday!!, 355. Very proud of this, I did all the exercises very easy. I then went to the deadlift and started off like this
260x1
270x1
290x1
340x1
355x1
Ithank dim3z for this thank you, I did all of these lifts as one as I'm going to continue doing 1 set of 5

[dim3z]

Thanks for the advice, dim3z I did 5 reps max yesterday and it was great I can do hevier weights now. so thanks again.
My routine now looks like this:

Bench:
Close grip bench press 4 sets of 5
Incline bench press-4 sets of 5
Dips-3 sets of 5
Dumbbell shoulder press-4 sets of 5
Triceps pushdown-4 sets of 5

Deadlift:
Barbell shrugs-4 sets of 5
Bent ovewr rows-4 sets of 5
Seated rows-3 sets of 5
Pull downs to the front-3 sets of 5
One arm dumbbell rows-3 sets of 5

Squat:
Barbell shrug-5 sets of 5
Leg press-4 sets of 5
Smith machine squat-3 sets of 5
Leg extension-4 sets of 5
Leg curl-3 sets of 5


just a few more reccomendations
dont do barbell shrugs on both squat and deadlift day.
and cut out one of the back exercises on deadlift day cos there are to many of them.

u also have no lower back exercises and u will need them very much to further develop ure deadlift

i suggest:

Squat:

Leg press-3 sets of 6
Smith machine squat-3 sets of 5
Leg extension-4 sets of 5
Bent ovewr rows-4 sets of 5(every fortnight work to 3 rep max)
One arm dumbbell rows-3 sets of 5

Deadlift:

rack pulls. 3*5 (u have access to a smith machine it seems so why not)
Stiff legged deadlifts or good mornings alternate every week or fortnight (work upto 3 rep maxes)
Leg curl-3 sets of 5
Barbell shrugs-3 sets of 10
weighted crunches 3*6

[Powerlifter 007]

Thanks I will definately try it out, and write to say how the workout went. I thank you again

[AMG]

Congrats on the Deadlift PR.

[Powerlifter 007]

did squat today and was happy but sligthly disappointed. All my exercises were quite easy with me only doing 5 reps but I can now go heavier because of the low reps. I then went to the smithy and hit 174, happy that I'm still hitting it but gutted that I'm not improving much!!.
100x1
135x1
145x1
165x1
175x1
I may start doing two things per day, e.g squat and bench. What do you think? because then I could improve as I'm working it all the time.

[dim3z]

hell by all means do 2 things a workout but make sure u dont have more then one heavy workout per week and dont overdo the volume in ure workout, 1 speed workout and one heavy workout per week per exercise could work nicely.

or maybe just try a modified 3*3 workout with some extra assistance work were u might want it. perhaps upper back and biceps which are the only areas 3*3 really neglects at all and theyre actually also probably my 2 weakest muscle groups which is why i neva did 3*3.

or maybe u should just stick wid wat u have now, its not like u been on ure current program for very long neway

i wasnt gettin ne gains for ages and then i buckled down with westside for a month and suddenly it all started happenin. so maybe u should stick to wat u have now or better yet move to westside :D

rep me if u think its interestin ;) ciao

[Powerlifter 007]

Today was a very good day for me, I benched 115 for 3 reps, I think I could have had 130 but was too tired, I decided to go for 6 sets of 5 reps from now on, thanks dim3z. so I'm now thinking that I'm starting to progress so could be getting the newbie gains that you get from a new workout.

[Powerlifter 007]

Today was OK, I did this
bent over rows - 50x5
seated cable rows - rack
dumbell rows - 55'sx5 each arm

I was pretty f***ed from this so went to deadlift and only got 350 so OK but am finally improving on the exercises around it.

[AndrewT]

Keep up the good work! Your deadlift is very impressive. You must have a strong lower back? How is it that your deadlift is so strong compared to your other lifts? What's your secret? :)

[dim3z]

Your deadlift is very impressive. You must have a strong lower back? How is it that your deadlift is so strong compared to your other lifts? What's your secret? :)

yes do tell, and ne clue how come ure lower back is so strong, as in a certain sport or activity u might of done alot that could of contributed.

[Powerlifter 007]

yes do tell, and ne clue how come ure lower back is so strong, as in a certain sport or activity u might of done alot that could of contributed.

Well I been doing a milkround for 3 years, and at one point i've got to put 12, 4pinters in a crate and lift them onto the van, in the end I've got to put on 7 crates of it so that could be it as I'm lifting it from the ground hence deadlift movement and heavy objects

[Powerlifter 007]

today was light bench day and light squat day.
light bench:
20*5
25*5
30*5
40*5
All sets were pretty easy. I know it look small but my max is 140 lbs I think (I haven't MAXED for a bit) so that felt good.
squat:
100*5
100*5
110*5 (felt pretty heavy for a reason)
100*5

Tomorrow is heavy bench and light deadlift:

Comments: Overall a pretty easy workout, all sets on the bech were easy but on the squat was struggling on the 110 for 5 for some strange reason. Looking forward for tomorrow as I think that I can get a new PR maybe try for 150.

[Powerlifter 007]

Got a new PR on the bench today (150), very proud of this. I started of like this
100x5
135x4
145x2
150x1
155x0 (gutted that I didn't get it)

Still very good though. happy that I am making the gains now going for the big 200.

[Powerlifter 007]

I've decided to use Bryan Neese's pre season routine I have been told that it is a very good program to get on so I will write how everything went.

[RiNgMaSteR]

Great job hitting 150 man!! Good luck with your new routine!!

[Powerlifter 007]

Great job hitting 150 man!! Good luck with your new routine!!
Thanks man, I felt really good when I hit it. Aiming for 170 in 2-3 months or maybe less.

[Powerlifter 007]

First of all can I say that this new routine is awesome!!. Today was all about leg strength.
Barbell pause squats:
5 warmup sets of 5-10 reps - 50lbs
130x5
140x5
155x5 (started to really struggle with this set)

Hack squats:
70x5
100x5
125x5

Leg curls:
I'm crap with these:
10lbsx5
20x5
22x5

Standing calf raises:
3 sets of 5 with 50lbs

Bicep curls
25lbs each arm for 4 sets of 8

Tricep pushdown
4 sets of 8 - 60lbs (really fu***ed off these.)

Weighted hyperextensions
3 sets til failure

Awesome workout, feeling sore today, I feel a couple of weeks of this and I'll be hitting PR's once every two weeks or something.

[Powerlifter 007]

Todays workout looks like this:
Bench Press 5 sets of 5 of Max rep
Incline bench press 5 sets of 3-10 reps
Bicep curls 4 sets of 8-10 reps
close grip bench press 4 sets of 8-10 reps
Abs - 3 sets of failure

I'm thankning the lord that there is nothing to do with legs today as my legs are still sore from the last workout but this is good, shows sign of improvment. I will write to say how it went

[Powerlifter 007]

Again this workout was Awesome, I started off with the bench and did 5 sets of 5 witH 140. I then went on to the incline and di 5 sets of 8 with 110. Pretty knackered by now so went onto the, bicep curl and curled all reps pretty easy with 35 lbs BB. then did some tricep work and did all reps and sets with 130. finished with abs.

[Powerlifter 007]

Felt OK today but then I was gutted because I started deadlifting with the Gym owner and I said I felt proud of deadlifting 355, and he said I haven't because they're 50lbs plates on each side so I have been doing 200lbs, I asked him why they had 120lbs write in white paint on them and he told me that thats what they thought they were and wrote on them but later got told they were 50lbs plate. So I did platform deads and did 160, found these very hard to do so I never did zercher deadlifts because I didn't know what they were PLEASE COULD SOMEONE TELL ME WHAT THEY ARE. I did powercleans and did 100lbs quite proud of it. Again did bicep curls with 40lbs this time overall very good workout.

[Powerlifter 007]

Can't train until tuesday, so Ii will put on weight is this good or not as I heard Savikas saying that it was good when he put on weight before the Arnie Classic please help, will it help

[big_baller]

you should be eating like a horse. These are your glory years when all the testosterone goes flying around in you.

Eat big, lift big.

[Powerlifter 007]

Looking forward to training today, Big Baller I have done what you said and eat like a horse so convert all of that fat into muscle

[Powerlifter 007]

Sorry I haven't updated this for a bit. I have had huge success with this workout and have some PR's in each lift now.
In my
BP - 175 (15 lbs away from goal for birthday, looking good for reaching it)
DL- 235 (15 lbs away from goal for birthday, looking good for reaching it)
SQ- 200 (reached my goal for birthday, now aiming for 230)

Getting some good PR's now looking like my goals will be coming early.
I've also put on 8lbs BW. So I'm over the moon at the moment.

[Powerlifter 007]

Got 200 on the bench yesterday, I don't know where it cam from I just thought I'd try it as I'm finding my 1RM after every month and I did it. I'm getting a lot of PR's now.

Yesterday's workout:
THICK BAR BENCH PRESS 5 sets of 5
INCLINE LOG PRESSES 5 sets of 8
HAMMER CURLS 4 sets of 8
CLOSE GRIP BENCH PRESS 4 sets of 10
LEG RAISES to failure

I have gained a lot of strength through this workout and Bryan neese has said that you should be only on it for about 3 months before training as hard as you can and adding more exercises in the workout so I will try but I am going for 220 for my birthday now.

[Powerlifter 007]

I've finished my routine now and am struggling to find a new one. Please help me create a new one. I'll put all my stats on now
I'm 5'11
weigh 140 - 150
Lift - BE - 200
DL - 240
SQ - 200
Goals read my sig.

What would you recommend for me now.
I've got new motivation as I've recently been going to the gym but not to get the new PR's. But UnlimitedSteel has motivated me to get that much stronger. I know you might say that I should create one myself I just want to read your thoughts about it.

[sculli]

I've finished my routine now and am struggling to find a new one. Please help me create a new one. I'll put all my stats on now
I'm 5'11
weigh 140 - 150
Lift - BE - 200
DL - 240
SQ - 200
Goals read my sig.

What would you recommend for me now.
I've got new motivation as I've recently been going to the gym but not to get the new PR's. But UnlimitedSteel has motivated me to get that much stronger. I know you might say that I should create one myself I just want to read your thoughts about it.
Good progress. Seems like there's a lot of good routines being talked about in the pl forum lately. The FI bench routine looks good, you might want to try it. They say people have been adding 20 lbs to their bench in 4 weeks. I'm going to try it when I finish my current routine in a couple of weeks.

http://fortifiediron.net/bench.html