Y&S's Lifting Journal

young and strong · 01-02-2009, 02:34 AM

I've kept a journal for nearly 3 years in the journal section, so i thought i might as well keep one here as well considering i'm still a teen and this looks section looks nice and new.

My main goals have always been getting bigger and stronger, i always liked being the big kid at school and weightlifting helped with that. Recently i've gotten into the powerlifting side of things again and have been training at a weightlifting centre that is more suited to my needs.

Anyway my training has always been rocky, for most of 2006 i was lifting with complete ego and my squat and deadlift form sucked. I also ended hurting my shoulder on BB bench which has sort of lead me to using DB's for chest training since then. 2007 was also a rough year, with end of school and me playing lots of sports like football, basketball etc it all made it harder to recover and i made little progress despite working my ass off.
2008 was a big change though, i fixed up my form and made some real good progress. I cracked the 1000lbs without much trouble and was able to finally squat some decent weight. I also finally stopped look like a skinny-fat kid and actually looked like i lift weights.

It'll be nice to get some more comments from people my own age instead of people much older than me (no pedo victim lol)

Link to other journal: http://forum.bodybuilding.com/showthread.php?t=846638 (Before this journal i did Rippletoe journal Since Feb 06)

young and strong · 01-02-2009, 02:36 AM

Thought i'd start off by posting my stats and lift progress for 2008 (I haven't done any maxes yet btw)

2008 Stats & Lifts

Stats
Height: 193cms (6'4) 0.5cms
Weight: 250lbs (113kgs) +30lbs (13kgs)
BF%: 22% +4%

Squats
3RM: 330lbs (150kgs) +90lbs (40kgs)

Deadlifts
3RM: 430lbs (195kgs) +90lbs (40kgs)

Rack Pulls
2RM: 515lbs (235kgs) +55lbs (25kgs)

BB Rows
4RM: 300lbs (135kgs) +77.5 (35kgs)

Shrugs
8RM: 465lbs (210kgs) +110lbs (50kgs) lol

Flat DB Bench
3RM: 105lbs (47.5kgs) +27.5 (12.5kgs) total

DB Shoulder Press
8RM: 77.5 (35kgs) +45lbs (20kgs) total

Dips
2RM: BW+67.5lbs (30kgs) 12.5lbs (5kgs)

Chinups
N/A LOL

8/10 Could've been better, but hey my squats look decent now and my deadlifts are going places. 500lbs will be my bitch by Feb 28th (First Comp)

.

young and strong · 01-02-2009, 02:37 AM

Squats**Well below parellel without a mirror
5x135 (60kgs)
5x177.5 (80kgs)
5x200 (90kgs)
3x220 (100kgs) All extremely easy as expected

Speed Deadlifts
3x200 (90kgs) +55lbs (25kgs) of chains
3x200 (90kgs) +55lbs (25kgs) of chains
3x200 (90kgs) +55lbs (25kgs) of chains
3x200 (90kgs) +55lbs (25kgs) of chains
3x200 (90kgs) +55lbs (25kgs) of chains

Rack Pulls**Top of Knee Cap
1x440 (200kgs)
1x487.5 (220kgs)
1x505 (230kgs)
1x530 (240kgs)PR by 5kgs
1x550 (250kgs)PR by 15kgs

Good Mornings**New Exercises
5x90 (40kgs)
5x100 (45kgs)
5x100 (45kgs)

Cleans
5x55 (25kgs)
5x55 (25kgs)

Squats
Happy with how this went, i was a little nervous coming because i'd never squatted without before and i have to do it without one in the comp. I think in a couple of weeks i'm actually going to prefer it this way because i'll be able to feel myself break parellel and i can drive upwards much better.
My powerlifting program has me squatting 8x3 at 75% of 1RM on the 1st week, since i have done 150kgs ATG by accident i put this as my 1RM even though i can parrellel squat that for 3 reps. 75% of 150kgs is 120kgs so that is what i'll be working towards doing without a mirror next week, then hopefully start the program in a fortnight

Speed Deadlifts
Chains were fun as hell, i could already see that these could be beneficial.

Rack Pulls
The only thing i can think of when describing the 250kgs pull was that is some heavy ****. I probarly could of done more but for the sake of my entire core i didn't.

Overall
8/10

wtbgame · 01-02-2009, 02:37 AM

man i use to follow your other journal, i still do lurk.. your lifts are impressive! ill be sure to drop in and watch over your progress!

young and strong · 01-02-2009, 02:39 AM

Quote:

Originally Posted by wtbgame

man i use to follow your other journal, i still do lurk.. your lifts are impressive! ill be sure to drop in and watch over your progress!

Thanks mate, i remember you now. What happen to your journal btw??

young and strong · 01-02-2009, 02:40 AM

Paused BB Bench**SHoulder width
5x135 (60kgs)
5x155 (70kgs)
3x177.5 (80kgs)
1x200 (90kgs) Easy and 3 second pause. Shoulder was clicking like a mother****er lol

DB Rows**Loose form
10/10x137.5 (62.5kgs)PR by 4 reps
8/8x137.5 (62.5kgs)
8/8x137.5 (62.5kgs)

DB Shoulder Press
8x72.5 (32.5kgs)
7x72.5 (32.5kgs)
7x72.5 (32.5kgs)

Cable Rows**Strict
12x177.5 (80kgs)
8x200 (90kgs)
8x200 (90kgs)

Skullcrushers**Light
12x77.5 (35kgs)
12x90 (40kgs)
12x90 (40kgs)

**Lots of clean and Jerk practice

BB Paused Bench
First time performing these
Didn't feel great of the shoulder, but at least i can perform them again. My coach says once i get my form and shoulder fixed then i'll be good for 110kgs easy. Mostly because of what i can do on DB pressing and back lifts. :P

DB Rows
I'm doing these with looser form now, i'm going to slowly and turn these into kroc rows (less ROM and body twist for high reps) because i feel these will benefit me a lot more than strict reps.

DB Shoulder Press
Not bad, had no stability because my shoulder was buggered from BB bench. But still decent numbers.

Overall
8/10 Can't complain

young and strong · 01-02-2009, 02:42 AM

Bodyweight:
265lbs (120kgs)

Bodyfat%
Under 25%

Squat:
440lbs (200kgs) +90lbs (40kgs) On Estimated 1RM

Deadlift
550lbs (250kgs) +90lbs (40kgs) On estimated 1RM

BB Bench**New Exercise
275lbs (125kgs) I can do this if my shoulder lets me

BB Rows
365lbs (165kgs) +65lbs (30kgs) on 4RM

Rack Pulls**Top of knee cap
660lbs (300kgs) Again lol +145lbs (65kgs) on 2RM

Flat DB Bench
135 (60kgs) +27.5 (12.5kgs) in each hand

DB Shoulder Press
100 (45kgs) +22.5 (10kgs) in each hand

Dips
BW lol

DB Rows
175lbs (80kgs) +40lbs (17.5kgs) In each hand

I Achieved some of my goals last year and fell about 15kgs short on squats and deadlifts. I think some of these are lofty goals but if i increase my bodyweight by at least another 7kgs then i think everything on this list is doable.

wtbgame · 01-02-2009, 02:47 AM

Quote:

Originally Posted by young and strong

Thanks mate, i remember you now. What happen to your journal btw??

Snapped my ACL... got mad injured bro - back in the game now though

LeantoMean · 01-02-2009, 02:53 AM

This is a very detailed journal, perhaps add diet and supps too? Goodluck btw massive lifts, keep it up! EDIT: Your from geelong Vic? haha i live in Berwick/Cranbourne, Repped On recharge.

young and strong · 01-03-2009, 03:39 AM

Quote:

Originally Posted by wtbgame

Snapped my ACL... got mad injured bro - back in the game now though

Not good, i hate to have something serious like that happen to me. How long were you out for??

Quote:

Originally Posted by LeantoMean

This is a very detailed journal, perhaps add diet and supps too? Goodluck btw massive lifts, keep it up! EDIT: Your from geelong Vic? haha i live in Berwick/Cranbourne, Repped On recharge.

Thanks mate, i don't take any supps and diet isn't something i'm proud of. I tend to put all my focus on training. I just make sure it's not to **** and i get adequete calories.

Nice, good to see someone close on here. I use to know a couple of people from Geelong on here but they seem to be on and off. Repped back

young and strong · 01-03-2009, 03:48 AM

I'll be starting this routine on the 12th, i just have to get use to squatting without a mirror for 1 more week so i'm confident on lifting heavy again.

Well i'm going to be doing an upper lower routine next week so i can do deadlifts with full rest, but the week after will be this routine for at least 2 months:

Brian Siders' Intermediate Workout
Courtesy of Brian Siders
This is a high-volume sample workout from powerlifter Brian Siders. Besides being an incredibly strong guy, Brian is also known for his very high volume workouts.

As you see, this program has you training six days a week with an alternating upper body/lower body split. If you've never played around with high-volume/high-frequency training, you might want to gradually build up to this over a couple of months.

If not, don't be surprised if you only make it a week or two before this absolutely crushes you. Still, if you manage to get through it, you'll be surprised at how your work capacity and strength have improved.

Monday
Flat DB Bench: 3x12-15
CG BP: sets of 5, begin at 50% and build to 5RM
DB Overhead Press: 4x6
Floor press: 4x6 (moderate)
Tricep Pushdown: 4x15 (light)
Lats: 8-10 sets

Tuesday
Back squat: 8x3x75%
Bent-over GM: 6x6 to 6RM
Rack pull: to 1RM
Sumo DL: 4x6x60%
Abs 3x15

Wednesday
Bench press: 8x3 at 75%
3 Board press: 5x3 to 3RM
Incline BP (med. grip): 6x6x60%
DB tri ext: 8x6 (light) w/:15 rest
Lats: 8-10 sets

Thursday
Conventional DL: 8x3x70-75%
Box Squat: 5x5 @ 80%
SLDL w/35# plates: 3x6x55%
Side bends: 3x15

Friday
Speed BP: 10x3x55-65% :45 rest
Pause BP 4x6 to 6RM
Seated military press: wu, 6x6
Side raises: 3x12
Lats: 8-10 sets

Saturday
Box squats: 12x2 at 50-60% 1:00 rest
Olympic squats: 4x6x65%
Speed DLs: 12-15x1x60-65% w/:30 rest
Side bends: 3x12
Brian outlines a weekly progression for the 8x3 day on the big lifts as follows:

8x3x75%
8x3x75% + 15lbs
8x3x75% + 25lbs
8x3x75% + 30lbs
8x3x75%
8x3 to 3RM
The other lifts are at least inspired by Westside, with the use of board presses and dynamic effort work. The majority of the work here is in "the magic zone" of 65-75% of the 1RM. It seems light on paper, but once you get into the thick of lifting 5-7 days a week, you'll start to understand why.

I will probarly take out the last day because i can only train 5 times a week and just add box squats and speed stuff in. I've also bolded the changes i've made

My first week lifts for the big 3 are:
Squat: 265lbs (120kgs) 8x3
Bench: 165lbs (75kgs)
Deadlifts: 355lbs (160kgs) All looks easy as ****, but i guess the volume is the key.

This cycle should end a week before the comp, so it should tie in perfectly with what i want to achieve

wtbgame · 01-05-2009, 12:34 AM

Quote:

Originally Posted by young and strong

Not good, i hate to have something serious like that happen to me. How long were you out for??

Thanks mate, i don't take any supps and diet isn't something i'm proud of. I tend to put all my focus on training. I just make sure it's not to **** and i get adequete calories.

Nice, good to see someone close on here. I use to know a couple of people from Geelong on here but they seem to be on and off. Repped back

was out for a while man, still my hamstring is messed up and my knee clicks when i bend it in a squatting position. Only just got back to/passing where i was at leg/lower back strength wise. and thats a year on. To think i can never really have truely massive deads/squats is lame.

young and strong · 01-05-2009, 03:40 AM

That's a real shame mate, you seem to be doing well now though

I've been stressing out about my future career and what i'm going to do with my life. So training was a nice break

Flat DB Bench**High Reps
15x82.5 (37.5kgs) At PR
12x82.5 (37.5kgs)
10x82.5 (37.5kgs)
10x82.5 (37.5kgs)

BB Rows
8x275 (125kgs)PR by 1 set
8x275 (125kgs)
5x287.5 (130kgs) Form wasn't great
8x265 (120kgs)

Push Press
5x110 (50kgs)
5x122.5 (55kgs)
4x135 (60kgs) Weaksauce
4x135 (60kgs)
3x135 (60kgs)

CG LatPulldown
10x200 (90kgs)
5x220 (100kgs)
5x220 (100kgs)

DipsBW=250lbs (113kgs)
8xBW
6xBW
6xBW

Shrugs
15x355 (160kgs)
8x400 (180kgs)
8x400 (180kgs)

Incline DB Fly's
15x50 (22.5kgs)

[U]Flat DB Bench[/B]
Okay i guess, my endurance i pretty crappy in the sense that i struggle to make straight sets on high reps. Still felt pretty strong here especially considering it was short rests.

BB Rows
First 2 sets were sick, good form and pretty control. I always give it a little jerk to get it moving but my back stayed pretty tight. 130kgs was pretty ****ty due to already doing two heavy sets and the fact that my straps were ****ing with me and made me go narrow on grip.

Push Press
Had no stability here, my shoulders were clicking a fair bit. I think it's just because i haven't done this in a while. Especially when i can do 77.5x9 on DB shoulder press and struggle with 60kgs here. I guess after 1.5 years of not doing this exercise it's a fair effort lol

Overall
9/10 Long tiring satisfying session.

young and strong · 01-07-2009, 04:39 AM

Deadlifts**Deload
2x400 (180kgs)
2x400 (180kgs)
2x400 (180kgs)

Squats**Below Parellel & without a mirror
3x200 (90kgs)
3x220 (100kgs)
5x245 (110kgs) Coach says these were below parellel but judging is so strict at comps that i need to get inch lower still.

Romanian Deadlifts
6x310 (140kgs)
5x342.5 (155kgs)PR by 2 reps
3x342.5 (155kgs)

Hip strengthen work & core

Deadlifts
Real good and extremely easy, this isn't and proper deload because i was still doing some volume so i'm ready for 8x3 @ 75% next week. I did a deload because i stalled after hitting some PR's last month. I was probarly training at 90%+ for over a month lol

Squats
110kgs feels like a feather atm which is good, but i'm still struggling to put the squat depth without question. My program intails me to start at 120kgs which is 75% so i'm going to do that this week on Friday so i'm confident with my training without a mirror and good depth.

Overall
8/10

wtbgame · 01-07-2009, 02:21 PM

holy bb rows dude!

young and strong · 01-08-2009, 02:22 AM

Thanks Mate.

Paused BB Bench**2 second pause
8x155 (70kgs)
5x177.5 (80kgs)
3x190 (85kgs)
3x190 (85kgs)

DB Rows
12/12x127.5 (57.5kgs)
12/12x137.5 (62.5kgs)PR by 2 rep
10/10x137.5 (62.5kgs)

DB Shoulder Press
8x72.5 (32.5kgs)
6x72.5 (32.5kgs)
6x72.5 (32.5kgs)

Cable Rows
10x200 (90kgs)
8x210 (95kgs)
8x210 (95kgs)
8x210 (95kgs)

Paused BB Bench+Chains
6x110+55 (50kgs+25kgs)
6z110+55 (50kgs+25kgs)

Overall
7/10 Nothing special, bench was easy but hurt my left shoulder like a bitch. Still got to do it. Run out of time so i'll do arms tommorrow with lower session.

young and strong · 01-09-2009, 02:24 AM

Squats**Below parrellel without a mirror.
6x200 (90kgs)
5x220 (100kgs)
3x245 (110kgs)
3x265 (120kgs) Easy enough, pretty much ATG but still not quite putting it away

Speed Deadlifts**Just under 50%
1x232.5 (105kgs)
1x232.5 (105kgs)
1x232.5 (105kgs)
1x232.5 (105kgs)
1x232.5 (105kgs)
1x232.5 (105kgs)
1x232.5 (105kgs)
1x232.5 (105kgs)

Squat Lockouts**6 inch ROM
5x465 (210kgs)
5x465 (210kgs)
5x465 (210kgs)

Good Mornings**Parrellel
6x135 (60kgs)PR by 10kgs Real easy
6x135 (60kgs)
6x135 (60kgs)
6x135 (60kgs)

Skullcrushers
15x77.5 (35kgs)
10x100 (45kgs)
10x100 (45kgs)

BB Curls
8x100 (45kgs)
8x100 (45kgs)
15x77.5 (35kgs)

Hip strengthening stuff.

Overall
8/10 Progam begins next week

young and strong · 01-12-2009, 04:22 AM

Upper:

RE Flat DB Bench
12x90 (40kgs)PR by 2 reps
10x90 (40kgs)
8x90 (40kgs)`
10x82.5 (37.5kgs)

Paused CGBP**Working up to a 5RM
5x110 (50kgs)
5x145 (65kgs)
5x165 (75kgs)
4x185 (82.5kgs) lol fail

3 Board Bench Press**New Exercise
3x177.5 (80kgs)
3x177.5 (80kgs)
3x177.5 (80kgs)
3x177.5 (80kgs)

Skullcrushers
15x77.5 (35kgs)
15x77.5 (35kgs)
15x77.5 (35kgs)
15x77.5 (35kgs)

BB Rows**Light
15x200 (90kgs)
15x220 (100kgs)
12x242.5 (110kgs)
12x242.5 (110kgs)

CG Lat Pulldown
12x155 (70kgs)
12x155 (70kgs)
10x155 (70kgs)
10x155 (70kgs)

Overall
9/10 Goddam volume kicked my ass, DB bench was pretty good everything else was tiring. 3 Board bench is wierd and will take time to get use to.

young and strong · 01-14-2009, 04:07 AM

Day 2:

Squats@ 75%
3x265 (120kgs) Parrellel (no good)
3x265 (120kgs) Good depth (below parrellel)
3x265 (120kgs) Parellel
3x265 (120kgs) Good
3x265 (120kgs) Good
3x265 (120kgs) Good
3x265 (120kgs) Good
3x265 (120kgs) Good, all judge extremely strict by coach

Good Mornings
6x145 (65kgs)PR by 5kgs
6x145 (65kgs)
6x145 (65kgs)
6x145 (65kgs) All easy

Rack Pulls**Working up to a 1RM At top of knee cap
1x487.5 (220kgs)
1x525 (240kgs)
1x575 (260kgs)PR by 10kgs

Overall
9/10 Very happy at getting good depth without a mirror. All sets were fairly easy

. Rack pulls were plain nasty.

young and strong · 01-15-2009, 04:23 AM

Day 3:

Paused Bench Press @ 75%
3x165 (75kgs)
3x165 (75kgs)
3x165 (75kgs)
3x165 (75kgs)
3x165 (75kgs)
3x165 (75kgs)
3x165 (75kgs)
3x165 (75kgs) zzzzzzzzzzZZz

3 Board Press**Working to a 3RM
3x190 (85kgs)
3x200 (90kgs)
2x210 (95kgs) Left shoulder was giving way (dangerously) causing uneven lockout so didn't attempt a 3rd rep even though i had it.

DB SHoulder Press
12x60 (27.5kgs)
8x67.5 (30kgs)
6x67.5 (30kgs)

Incline Bench @ 60%
6x135 (60kgs)
6x145 (65kgs) Realised it was supose to be 60% & dropped the weight back
6x135 (60kgs)
6x135 (60kgs)

DB Rows**light high reps
20/20x115 (52.5kgs)PR by 5 reps
15/15x127.5 (57.5kgs)PR by 3 reps
15/15x127.5 (57.5kgs)
15/15x127.5 (57.5kgs) Form borke down here on last 3 reps.

Cable Rows**Strict Form
8x200 (90kgs)
6x200 (90kgs)
6x200 (90kgs)
6x200 (90kgs)

Overall
8/10 Okay, shoulder was killing me, skipped tricep work ZZzzzz. Bench was a joke lol (As it should be haha

)

young and strong · 01-16-2009, 03:17 AM

Day 4:

Deadlifts @ 75%
3x355 (160kgs)
3x355 (160kgs)
3x355 (160kgs)
3x355 (160kgs)
3x355 (160kgs)
3x355 (160kgs)
3x355 (160kgs)
3x355 (160kgs) This is such bitch weight now lol, nothing was hard at all

Speed Deadlifts @ 60% & 30 second rest breaks
1x275 (125kgs)
1x275 (125kgs)
1x275 (125kgs)
1x275 (125kgs)
1x275 (125kgs)
1x275 (125kgs)
1x275 (125kgs)
1x275 (125kgs)
1x275 (125kgs)
1x275 (125kgs)
1x275 (125kgs)
1x275 (125kgs)

Squats @ 60%
6x200 (90kgs)
6x200 (90kgs)
6x200 (90kgs)

Romanian Deadlifts @ 60% of con deadlift
6x275 (125kgs)
6x275 (125kgs)
6x275 (125kgs)
6x275 (125kgs)

Overall
9/10 Tiring stuff, but everything was real light. 160kgs may be less that 75% now

young and strong · 01-16-2009, 10:16 PM

Day 5: I kinda bastardised the program today and did heavy benching instead of 6x6

Flat BB BenchTouch & Go
6x135 (60kgs)
6x155 (70kgs)
6x177.5 (80kgs)
3x190 (85kgs)
3x200 (90kgs)
1x220 (100kgs)PR by 5kgs Slight pause

Speed Bench**60 secs rest
3x135 (60kgs)
3x135 (60kgs)
3x135 (60kgs)
3x135 (60kgs)
3x135 (60kgs)
3x135 (60kgs)
3x135 (60kgs)
3x135 (60kgs)
3x135 (60kgs)
3x135 (60kgs)

Military Press
6x90 (40kgs)
6x100 (45kgs)
6x110 (50kgs)
6x122.5 (55kgs)
4x122.5 (55kgs) Good, probarly could put up 65kgs for reps if i did this fresh.

BB Rows
5x255 (115kgs)
5x265 (120kgs)
5x275 (125kgs)
5x275 (125kgs) Easy stuff.

Shrugs
10x310 (140kgs)
10x355 (160kgs)
10x400 (180kgs)
10x400 (180kgs)

Lateral Raises
10x27.5 (12.5kgs)
10x27.5 (12.5kgs)
Supersetted with:
BO Lateral Raises
10x27.5 (12.5kgs)
10x27.5 (12.5kgs)

Incline DB Flys
12x50 (22.5kgs)
10x50 (22.5kgs)
supersetted with:
BB Curls
12x77.5 (35kgs)
12x77.5 (35kgs)

Overall
9/10 So i finally benched 100kgs, not excited really. Was a lot harder than it should of been. My left shoulder was screaming at me afterwards, better take it light next time or i'll get injury again.

young and strong · 01-19-2009, 04:18 AM

Week 2 Day 1:

Flat DB Bench
12x82.5 (37.5kgs)
10x90 (40kgs)
8x90 (40kgs) Didn't want to push it with shoulder still in recovery mode

CG Bench
5x90 (40kgs)
5x135 (60kgs)
5x177.5 (80kgs)
5x177.5 (80kgs)
5x177.5 (80kgs) All easy

3 Board Press
6x177.5 (80kgs)
6x177.5 (80kgs)
6x177.5 (80kgs)
6x177.5 (80kgs)

BB Rows**Light
15x220 (100kgs)
15x245 (110kgs)
12x255 (115kgs)PR by 2 reps
12x255 (115kgs)

CG Lat Pulldown
12x177.5 (80kgs)
8x200 (90kgs)
8x200 (90kgs)
8x200 (90kgs)

Skullcrushers
15x90 (40kgs)
12x90 (40kgs)
12x90 (40kgs)
12x90 (40kgs)

Overall
7/10 Okay, didn't push it on DB bench because shoulders felt weak and just weak in general. BB rows felt light and form was good until last 2 reps with 115kgs on second set.

JY_21 · 01-19-2009, 07:19 AM

very strong numbers bro.
keep it up.

young and strong · 01-21-2009, 03:50 AM

Quote:

Originally Posted by JY_21

very strong numbers bro.
keep it up.

Thanks man, always nice having someone new tell me that

.

Doesn't happen that often though lol

young and strong · 01-21-2009, 03:51 AM

Week 2 Day 2:

Squats @ 75%+5kgs
3x275 (125kgs)
3x275 (125kgs)
3x275 (125kgs)
3x275 (125kgs)
3x275 (125kgs)
3x275 (125kgs)
3x275 (125kgs)
3x275 (125kgs) All good depth or close enough to it. Coach was watching.

Good Mornings
6x135 (60kgs)
6x177.5 (80kgs)PR by 10kgs
6x177.5 (80kgs)
6x177.5 (80kgs) All easy

Squat Lockouts**6 inch ROM
5x465 (210kgs)
5x505 (230kgs)PR by 20kgs
5x505 (230kgs)

**Hip strengthen stuff

Squats
Felt good about this, first 5 sets were all easy. The last 3 sets started to get hard and was good morning a little which happens when i go ATG. My rest breaks wer pretty short so i'm pretty confident with 130kgs next week still. 135kgs will be real hard and if i do 140kgs that will kill me lol

Overall
9/10

young and strong · 01-22-2009, 02:02 AM

Week 2 Day 3:

Paused Bench Press @ 75%+5kgs
3x177.5 (80kgs)
3x177.5 (80kgs)
3x177.5 (80kgs)
3x177.5 (80kgs)
3x177.5 (80kgs)
3x177.5 (80kgs)
3x177.5 (80kgs)
3x177.5 (80kgs) ZZzzzzzzZZzzz lol

3 Board Press
2x200 (90kgs)
2x210 (95kgs) Only going to do this on Mondays now (once a week)

DB Shoulder Press
8x67.5 (30kgs)
6x67.5 (30kgs)
6x67.5 (30kgs)

DB Rows*Without Straps
8/8x115 (52.5kgs)
8/8x137.5 (62.5kgs)
8/8x137.5 (62.5kgs)
8/8x137.5 (62.5kgs) Easy, going to bring some on my 10kgs plates in next week. Extra weight.

**Scapula Retraction Stuff

Overall
7/10 Okay, but i'm droping some of the pressing like 3 board down to once a week and incline bench. Shoulder and now elbow aren't agreeing with it.

young and strong · 01-23-2009, 09:02 PM

Week 2 Day 4:

Deadlifts 75%+5kgs
3x365 (165kgs)
3x365 (165kgs)
3x365 (165kgs)
3x365 (165kgs)
3x365 (165kgs)
3x365 (165kgs)
3x365 (165kgs)
3x365 (165kgs) Nothing that hard, volume kills though lol. Only rested 2 mins.

Speed Deadlifts**30 second rest breaks
1x287.5 (130kgs)
1x287.5 (130kgs)
1x287.5 (130kgs)
1x287.5 (130kgs)
1x287.5 (130kgs)
1x287.5 (130kgs)

Romanian Deadlifts
6x287.5 (130kgs)
6x287.5 (130kgs)
6x287.5 (130kgs)
6x287.5 (130kgs)

Overall
9/10 Had to cut it short and quick for work. Missed a lot of speed deadlifts and 60% squats.