Phpboy's training journal

[phpboy]

Hey, my first day as a powerlifter! :)

im 210lbs, 15 years old and about 20-25% bodyfat(yeah im fat) lol

Im starting a west side routine. my lifts are really bad for my weight but ive been bodybuilding for a while and gotten huge but no strength came with it. my lifts are like this (been lifting for 2-3 months seriously) before that i didnt know what i was doing. so doesnt really count anyway here are my current lifts at 210lbs :

bench : 185
squat : 220
deadlift : 320

my first day today was ME bench :

Floor press :

90x10
120x10
140x3
150x3
160x3
170x1
180x0

JM press :

90x10
140x3
150x3
160x1
160x1

Military Press :

90x3
100x3
110x3
120x2
130x1
140x1

Lying barbell tricep extention :

80x6
80x6
80x6

Today was a great day, my first day as a powerlifter. It was great, i always hated those bodybuilding routines... I got a question, what should the floor press to bench press ratio be? like if i bench 185 should i be able to floor press the same ammount? im 15lbs. off :( anyway comments are welcome guys thanks.

Peace

[Deciever]

thanks for creating a journal

Thats a damn good JM press you got.
all your lifts seem to be in proportion.. ecept your squat.. could use a bit work..

[phpboy]

Originally posted by Deciever
thanks for creating a journal

Thats a damn good JM press you got.
all your lifts seem to be in proportion.. ecept your squat.. could use a bit work..

hey thanks fer your post man... yeah to be fair i never ever maxed out on squat i just assumed arround there... im not sure tho

anyway

peace

[phpboy]

Tuesday february 18th, 2003 ------- ME Squat

Zercher squats :

90x5
140x3
180x3
200x1
220x0
180x2
180x1

Rack pulls :

180x3
220x6
260x3
300x1

Good mornings :

40x10
60x10
80..... had to stop , lower back was in too much pain :(

Bent over barbell rows :

90x10
130x3
stopped, lower back in pain :(

Coments :

I liked the zercher squats and rack pulls but jesus, next time i do rack pulls it will be at the END of my workout so then i can actualy keep going, the good mornings and bent over rows were useless today. Next ME squat il do goood mornings and straight legged deadlifts to make up for the lack of hamstring work. I was disapointed i couldnt get 220 on the zercher squat. I should of had it, well il see next week. The zercher squats hit my lower back really well and i didnt end up going further then 300x1 on the rack pull(my back was already shut). anyway..

peace

[phpboy]

Monday February 24th--------------ME bench

Floor press :

90x10
110x3
130x3
150x1
160x1
170x1
180x1
185x1 <--- holy **** 15lbs PR!!

JM press :

90x10
110x3
120x3
130x1
140x1
150x1
160x1
170x1 <--- 10lbs PR!!

Military press :

90x5
110x3
120x2
130x1

Comments : Today was great, i loved the floor presses, 15lbs PR! thats incredible, and most of all, i didnt even do DE Bench! and still 15lbs PR! Also 10lbs PR on JM Press. hehe im a beast :) It sucked i have back injury, skipped DE bench and DE squat.. anyway im out.. comment guys. Peace

[healthy n_fit]

Woah, you're doing good! :) Damn, thats a nice PR you made. Keep it up!

[phpboy]

Originally posted by healthy n'fit
Woah, you're doing good! :) Damn, thats a nice PR you made. Keep it up!
thanks man.. your a beast man you lift as much as me and i weigh like 70lbs more lol...

peace man

[healthy n_fit]

Originally posted by phpboy
thanks man.. your a beast man you lift as much as me and i weigh like 70lbs more lol...

peace man

Woah, well, thanks! :) Hahaha, you will get your lifts way higher, esp. since im not training ME and De squat for a while for my back.

[phpboy]

Originally posted by healthy n'fit
Woah, well, thanks! :) Hahaha, you will get your lifts way higher, esp. since im not training ME and De squat for a while for my back.

wrong.

i happen to also be out with a lower back injury, going for xrays tomorow

peace man

back pains are the worst pain ever

[healthy n_fit]

Originally posted by phpboy
wrong.

i happen to also be out with a lower back injury, going for xrays tomorow

peace man

back pains are the worst pain ever

Woah man, i didnt even know. I'm sorry. :( It does suck.

Good luck with your back. Hopefully we'll be better soon. Good luck with the x-rays.

Peace.

[phpboy]

Originally posted by healthy n'fit
Woah man, i didnt even know. I'm sorry. :( It does suck.

Good luck with your back. Hopefully we'll be better soon. Good luck with the x-rays.

Peace.

lol its ok man :) dont worry! :)

yeah well i went for the xrays today, didnt find out what the results are but it just happened that today my back is feeling ALOT better today... i probably shouldnt have even bothered with x-rays... oh well :)

peace man

[Deciever]

good to here your b ack is feeling better

[lilmuscleman]

yea, i'm just now almost fully recovered from a back pull. they really suck. good luck with your injury. nice work on the prs. ;)

[phpboy]

thanks guys... time for DE bench.. il post in little over an hour

[phpboy]

Thursday, February 27th, 2003 ------------------------------ DE Bench

Speed Bench :

90x10
90x10
10 sets of 3 with 110lbs

Rack lockouts(not really on a rack, improvised, pusing 9 inches.. too much? not enuf?)

150x1
170x1
180x1
185x1
190x1
195x0
195x0

Lying barbell tricep extentions :

80x4
80x2
80x2 (i used to be able to do alot more, obviously my form sucked and is much better now)

Plate raises :

35x6
35x6

Front barbell raises

40x8
40x8
40x8

Standing Barbell Curl :

40x20
80x6
80x6

Comments : Today was a good day :) lifts wernt all that high tho, but hey what you gonna do.

[healthy n_fit]

Good job! looks like a good workout. :) And, glad to hear that your back is feeling better. Mine is feeling a bit better too.

[Timo Tamer]

great effort freind......and ur weights r increasing .....go on

[phpboy]

thanks guys!

hey how many inches should i be pushing on rack lockouts? right now its about 9 inches

peace

[Deciever]

looks good.. 9 inches is fine for lockouts, but i think most people prefer less

[phpboy]

Monday March 3rd 2003--------------------------------ME Bench

Floor press :

90x10
110x3
130x3
150x3
170x1
180x1
190x0

JM Press :

140x3
160x1
170x1
175x0

Dumbell bench press(powerlifter style, elbow's in) :

53x8
53x6
53x6

Barbell Military Press :

90x3
110x3
120x1
125x0

Dumbell Military Press :

33x8
33x8
33x8

Barbell front raise :

45x6
45x6
45x6

Comments : This gives a new meaning to MAXIMUM EFFORT bench :) After not having and PR's on Floor Press or JM Press i decided to do an all out assult on shoulders and tri's hehe(as you can see) I Probably wont do this again( a one time thing) but it was kind of fun. My shoulders have the biggest pump now. oh and lol have you guys noticed my Military press getting lower every time? LOL dont ask me... the first time i think i was throwing the weight arround and got that 140 up with bad form, this time it was the dumbell bench that made me too tired to do any barbell presses. anyway Peace guys

[phpboy]

no comments this time? :P

[phpboy]

im comin back baby .. hehe.. bodybuilded for a month, been sick lately took 3 weeks off and im comin back to powerlifting...

see you guys in the forum :)

peace

[Fullback_45]

I know how much that time off sucks. I myself was at a state were i was sick like that. Sick for 3 days and lost like 15 pounds then took 3 off to build a house. Time for you to get back on the road to success!

[phpboy]

I am man, ME bench in 2 minutes on my way now... hehe.. post in 30 mins

[phpboy]

April 24th, 2003 ------ ME Bench

JM Press :

90x5
140x3
150x1
160x1

Military Press :

90x3
100x3
110x1
120x0

Lying barbell tricep extention :

80x4
80x2

Comments : As you can see, it is very clear that i have lost some strength, it has all to do with being sick, not touching a weight for 4 weeks, cutting and sometimes calories much to low(especialy when sick). but hey i dont get down im gonna turn up the eat and there be some nice 10lb PR's waiting for me next week.
Peace.

[phpboy]

April 28th

Power Cleans :

90x5
110x5
130x5
130x5
130x5

Squat :

170x3
170x3
160x3

Bench Press :

130x5
130x5
130x5

Comments : not bad, although its obvious i had no energy for the bench press. Oh well, im happy.

[phpboy]

Wednesday, April 30th

Sick.

[AJ010]

Great workouts! Good luck regaining your strength. You'll be stronger than ever soon.

BTW, sorry to hear that you're sick.

[phpboy]

yeah.. woke up at 2 in the morning and puked the world :)

[phpboy]

May 2nd

Sick.

[phpboy]

Starting monday(tomorow) im starting a new program. Its a russian bench program.

You can view it here :

http://www.geocities.com/fortifiediron/workouts/powerlifting/KillRoutine.html

it looks good to me, gonna try it.

On monday and friday's im gonna squat 8-6-4-2

On Wednesday im gonna deadlift 8-6-4-2

what do you guys think?

peace

[phpboy]

actualy on monday's and fridays im gonna squat 3x3

deadlift is still gonna be 8-6-4-2 tho

[phpboy]

Monday, May 5th 2003

Bench Press :

90x10
125x8
125x8
125x8

Incline Bench :

100x8
100x8
100x8

Pwercleans :

120x5
120x5
120x5

Comments : no squat for me today, ran for about 5 hours yesterday and i think i injured my right calf a bit.. anyway.. im happy.

[phpboy]

Wednesday, May 7th, 2003

Workout for fun in gym at school :

Deadlift :

135x5
205x3
255x1
300x1

Clean and jerk :

135x1
155x1(easy)
Had to stop, principal told us to stop using the free weights.

comments : woulda tried for a 10lb PR on deadlift but they only have 300lbs of weight at my school gym.