Teenwolf2's workout log

[Little_Moth]

Good squatting and benching man!

[TheHumanTripod]

Consistent bench PRs man! Soon you're gonna overtake us.

[Teenwolf2]

Good squatting and benching man!

Thanks a lot man, same to you of course

[Teenwolf2]

Consistent bench PRs man! Soon you're gonna overtake us.

Haha maybe not, 185 is a daunting prospect, 225 seems crazy hard. We will get there!

[Teenwolf2]

Ok, so i have a choice to make guys. My fiancée and I have our baby due on the 20th of December. That is 4 months away. From now til then I want to make as much progress as possible (obviously[however a finite time period magnifies the perceived gains I make]). So, my dilemma is this; what weight should I aim for in both BW and exercises, and what routine should I do?

My current routine (if you haven't already gathered) goes a little something like this:

A

Front squats
Bench
Power cleans

B

Front squats
Military
Pull ups

I'm a big believer in listening to your body, so I'll generally chuck in some weighted dips, curls, weighted sit ups etc wherever and whenever I see fit.

I'm also a big believer in the idea that a strong squat transfers to a strong deadlift, and so I won't be including deadlifts into my routine until I'm completely sure of my body, which my left glute and hamstring are putting in jeopardy right now.

My preliminary aims are (5RM)

Front squats - 225
Power cleans - 225
Bench - 205
Military - 155
Pull ups - BW+70x5
Dips - BW+ 70x8

I put these lifts down as I see them as the core lifts that I see as important to
athletic performance, not aesthetic or powerlifting reasons (although bigger numbers is a by-product and key component of resistance training). SO...are these aims too high, too conservative, too anything? Let the games begin

[TheHumanTripod]

Ok, so i have a choice to make guys. My fiancée and I have our baby due on the 20th of December. That is 4 months away. From now til then I want to make as much progress as possible (obviously[however a finite time period magnifies the perceived gains I make]). So, my dilemma is this; what weight should I aim for in both BW and exercises, and what routine should I do?

My current routine (if you haven't already gathered) goes a little something like this:

A

Front squats
Bench
Power cleans

B

Front squats
Military
Pull ups

I'm a big believer in listening to your body, so I'll generally chuck in some weighted dips, curls, weighted sit ups etc wherever and whenever I see fit.

I'm also a big believer in the idea that a strong squat transfers to a strong deadlift, and so I won't be including deadlifts into my routine until I'm completely sure of my body, which my left glute and hamstring are putting in jeopardy right now.

My preliminary aims are (5RM)

Front squats - 225
Power cleans - 225
Bench - 205
Military - 155
Pull ups - BW+70x5
Dips - BW+ 70x8

I put these lifts down as I see them as the core lifts that I see as important to
athletic performance, not aesthetic or powerlifting reasons (although bigger numbers is a by-product and key component of resistance training). SO...are these aims too high, too conservative, too anything? Let the games begin

With 4 months left, I reckon you could hit more on the front squats and bench. Military seems alright. Not sure about the others. You have to remember that to make these gains you have to put on weight, which means adding weight to dips and pull ups will be even harder.

[jamie93]

i would advise you to replace front squats with regular back squats. front squats dont really help your deadlift, reg. squats do. because they work the hamstrings, glutes and lower back considerably more than the front squat, and these are the primary movers in the dl. front squats are used by people who mainly want to focus on quads. obviously power cleans will help your deadlift too but i dont think you can beat the regular squat for overall strength

[Teenwolf2]

With 4 months left, I reckon you could hit more on the front squats and bench. Military seems alright. Not sure about the others. You have to remember that to make these gains you have to put on weight, which means adding weight to dips and pull ups will be even harder.

Yeah I think you're right, maybe 245 on front squats? Morning weight today was 150, so I'm aiming for 165 by christmas (clean). Thanks man

[Teenwolf2]

i would advise you to replace front squats with regular back squats. front squats dont really help your deadlift, reg. squats do. because they work the hamstrings, glutes and lower back considerably more than the front squat, and these are the primary movers in the dl. front squats are used by people who mainly want to focus on quads. obviously power cleans will help your deadlift too but i dont think you can beat the regular squat for overall strength

Back squats hurt too :P However I realise you're right, I need more work on my lower back and hamstrings. So in saying that, I need to make a more concerted effort to reconcile with my body and get rid of this injury. A compromise? I'll do box squats once a week until I'm healed, as they don't hurt me, but engages those muscles I'm neglecting quite well. After I'm better, I'm aiming for a 3 plate squat and deadlift. Sound good Jamie?

[jamie93]

Back squats hurt too :P However I realise you're right, I need more work on my lower back and hamstrings. So in saying that, I need to make a more concerted effort to reconcile with my body and get rid of this injury. A compromise? I'll do box squats once a week until I'm healed, as they don't hurt me, but engages those muscles I'm neglecting quite well. After I'm better, I'm aiming for a 3 plate squat and deadlift. Sound good Jamie?

sounds good to me, box squats will be fine. really squeeze your ass when you are driving up off the box. also do you know exactly what this pain you have is? will it get better on its own or is it never going to go away or what

[Teenwolf2]

sounds good to me, box squats will be fine. really squeeze your ass when you are driving up off the box. also do you know exactly what this pain you have is? will it get better on its own or is it never going to go away or what

I'm hoping it will get better with consistent treatment. When I warm up well it's ok most of the time.

[Teenwolf2]

Monday August 15

PULL-UPS

BWx5
BW+10x5
BW+15x5
BW+25x5
BW+30x5 PR
BW+25x5
BWx8

Decided to put these at the start, purely for the fact to ensure a PR, which I got. Was harder than I thought though. Might do 5 across with the same weight next week.

MILITARY

45x10
90x8
115x5
125x5
135x2 PR
115x6

This was lame. I wanted 3. I was off balance and the 2nd rep took too much out of me to get a 3rd. I will have it next week

FRONT SQUATS

45x10
90x8
115x5
135x5
145x5
145x5
145x5

Just wanted to consolidate my victory over this weight before moving up to 155. And what better way than 3 across.

Pretty good workout, got the shakes a bit with military. I have started an internship with ABC TV (Australia's biggest TV channel), and so I was there all day with hardly any food. I'll eat big tonight and tomorrow, sleep well, and smash my workout on Wednesday.

[Zuoi]

I came. I saw. I subscribed.

[Teenwolf2]

I came. I saw. I subscribed.

thank you sexy spaniard

[beardymcbeard]

In like an Aussie

[SydTheKid]

Strong pullups; whats up with the military press to front squat ratio

[Teenwolf2]

In like an Aussie

Is there any other way when it comes to rape?

[Teenwolf2]

Strong pullups; whats up with the military press to front squat ratio

Next workout, 155x5. Dw I'm squatting enough to get to 225 soon, I'm sorry for disappointing you sire

[m4ttarama]

Not gonna lie, everything was awesome until the squats. Hope you can get that up soon.

[Teenwolf2]

Not gonna lie, everything was awesome until the squats. Hope you can get that up soon.

I will have 165 next workout I've decided. Ima keen up and aim for 3 if not 5. I'm sick of my lower body lagging, and not just from my stupid aches and pains. Thanks for the input matt

[Unoriginality]

I will have 165 next workout I've decided. Ima keen up and aim for 3 if not 5. I'm sick of my lower body lagging, and not just from my stupid aches and pains. Thanks for the input matt

Your body might still be getting accustomed to the lift, don't let it bring you down if you can't front squat heavy for the time being. Just let it flow and push yourself every week I'm sure it'll spike up very soon.

Great PR's on pullups and military. You're going to be a monster at pullups like 50+ in a set one day with this progression lol...

[m4ttarama]

I will have 165 next workout I've decided. Ima keen up and aim for 3 if not 5. I'm sick of my lower body lagging, and not just from my stupid aches and pains. Thanks for the input matt

Nice man! Good luck!

[Teenwolf2]

Your body might still be getting accustomed to the lift, don't let it bring you down if you can't front squat heavy for the time being. Just let it flow and push yourself every week I'm sure it'll spike up very soon.

Great PR's on pullups and military. You're going to be a monster at pullups like 50+ in a set one day with this progression lol...

I had a great day cos the physio eased my pain, she said that the muscles around my hip are tight as ****, even tho I stretch. I already have so much better mobility than I did after my first appointment. I want to get beast squats and deads; my body is ready to achieve.

[Teenwolf2]

Nice man! Good luck!

I think I just need to add 10lb a week, should be easy considering I'm squatting thrice. Back squats soon

[Teenwolf2]

Wednesday August 17

FRONT SQUATS

45x12
90x8
115x5
135x5
145x5
155x5 PR

Didn't go to 165, had a 10 hour shift beforehand, so one PR was good enough.

BENCH
45x10
100x8
125x5
145x5
165x6
165x6
165x6


Last set was intense, I enjoy following up a weight PR by consolidating with working sets next workout.

POWER CLEANS

45x5
90x5
115x5
135x5
145x3
155x3 PR

Hell yeah, I was happy about this.

WEIGHTED DIPS


BW+25x8
BW+30x6
BW+35x6 PR
BW+35x6 PR
BW+35x6 PR

Each of these sets were super-setted with...

PULL UPS

BWx8
BWx8
BWx8
BWx8
BWx7

Safe to say this was a great workout, I am having two days off, so I figured I should wreck myself before military, front squats and more pull ups .

[Zuoi]

mother of god at all those PRs! Great job. Nice to see someone doing powercleans

[Teenwolf2]

mother of god at all those PRs! Great job. Nice to see someone doing powercleans

I ruv them, honestly I feel more powerful since I started doing them. I am looking forward to your progress with this oly routine man

[Teenwolf2]

In.

Glad

[AlphaSaiyan]

Nice pullups bro, planning on starting weighted soon?

[Teenwolf2]

My current PR is +30x5. Going for +35x5 on Saturday. Come at me one plate weighted pull ups