Bigger, Faster, Stronger: My Story

[viperman5000]

this is my first journal. i have no idea what to put here. hopefully this goes well.

i have been lifting for about 2 years now. i started after 1 season of collegiate soccer (my coach said i needed to bulk up), and quickly found myself focusing on working out instead. i ended up leaving my soccer dreams behind, and finding new ones in lifting. i was quickly educated by my friend and fellow captain on the soccer team, mike, who also provided me with awesome/insane workouts.

with new knowledge and only lifting to focus on, i began finding my potential. i started looking at powerlifting as an option. here i sit now, about to embark on a new journey, which is directly for powerlifting.

i started at 145lbs, and i'm now at 205. in a little over 2 years.

my best lifts are:
bench - 340
squat - 430
deadlift - 500
front squat - 405

i will be writing down my workouts in this journal for myself and others.

if anyone has questions, just let me know.

it begins sunday...

[viperman5000]

mike also has his own website: www dot theworkoutmachine dot com

[heathershubby]

Man those are some crazy numbers you add 30lbs 2 years in a row and those lifts are awsome I am definatly subbed for this journal and repps when I am off recharge.

[Donkeyno9]

Your front squat is very good compared to your other lifts. Overall progress looks ok. You should see some good lift in the not so far future by focusing on PL'ing.

[viperman5000]

Originally Posted by heathershubby

Man those are some crazy numbers you add 30lbs 2 years in a row and those lifts are awsome I am definatly subbed for this journal and repps when I am off recharge.

thanks man. i just love to eat.

Originally Posted by Donkeyno9

Your front squat is very good compared to your other lifts. Overall progress looks ok. You should see some good lift in the not so far future by focusing on PL'ing.

thanks. yeah everyone always tells me that. i guess i'm just good at front squatting. plus they're fun. yeah, that's what i'm hoping for.

i just saw you hit 315x20 on fronts. that's sick.

[Donkeyno9]

Originally Posted by viperman5000

i just saw you hit 315x20 on fronts. that's sick.

LOL that is a past accomplishment. I should really remove that from my BS page because I can't get anywhere near that now. I used to alternate 20 rep front squats with 20 rep back squats.

[viperman5000]

bench day:

bench, 70%
240x8
240x8

bench 2 board, 75%
245x8
245x8
(just realized this should've been 255, ****)

close grip 2bd
215x8
215x8
215x8

standing military
135x8
135x8

front raise
40x8
45x8

lateral
35x8
35x8

rear
60x8
60x8

russian twist
25x20
25x20

except for fcuking up my math for the 2 board press, not a bad day. felt strong.

what should i do about that 2bd press? just go from that?

[isaku900]

yea, won't matter much. fix it next time.

[viperman5000]

Originally Posted by isaku900

yea, won't matter much. fix it next time.

well next week we're supposed to go up 2% i think. so do 75% again? or go to 77%?

[isaku900]

Originally Posted by viperman5000

well next week we're supposed to go up 2% i think. so do 75% again? or go to 77%?

ummm...you could try half and half, do one set at 75 and if its easy you could go to 77.

[viperman5000]

barbell row
365x6
365x6
365x6

wide grip pullups
15xbw

db row
120x10

static hold
335x45seconds

shrugs
405x10
455x10
425x10

good mornings
275x10
275x10
275x10

db curl (run the rack)
60x5
50x5
40x5
30x5
20x5
10x5

since i've never really been taught good form, turns out it wasn't up to my partners' standards. gonna work on it.

[heathershubby]

Originally Posted by viperman5000

barbell row
365x6
365x6
365x6

wide grip pullups
15xbw

db row
120x10

static hold
335x45seconds

shrugs
405x10
455x10
425x10

good mornings
275x10
275x10
275x10

db curl (run the rack)
60x5
50x5
40x5
30x5
20x5
10x5

since i've never really been taught good form, turns out it wasn't up to my partners' standards. gonna work on it.

Some serious BB rows bro NICCCEEE

I think form is somthing everyone will be working on forever at least that is the impression I am starting to get

Keep it up man great workout

[viperman5000]

haha so true. thanks.

[viperman5000]

squat, 70%
300x8
300x10

squat w/ chains, 50%
215x13 (failure)

bottom squat, 40%
175x13
175x10

leg curl w/ band
24x1, 5 second rest

felt strong still. hamstrings were destroyed after the leg curls. we'll see how i feel tomorrow.

[benbriz]

Your back is very strong bro. Do you arch when benching?

[viperman5000]

Originally Posted by benbriz

Your back is very strong bro. Do you arch when benching?

of course.

[viperman5000]

bench, 72.5%
245x8
245x8

bench 2bd, 77%
260x8
260x8

close grip 2bd
225x8
225x8
225x8

military
145x8
145x8

front raise
45x9
45x9

lateral
35x9
35x9

rear
65x9
65x9

russian twists
25x19
25x19

tough as hell. was definitely done afterwards. fixed my math mistake from week 1, and got all the reps this week.

i definitely need to eat and rest more. i could tell.

and randomly i moved my grip out for bench from pinkies on the rings, to middle finger on the rings. feels a little different but still ok.

[viperman5000]

barbell row
325x6
325x6
325x6

wide grip pullups
bwx17

db row
120x10

static hold
355x45seconds

shrugs
425x10
445x10
445x10

good mornings
245x10
245x10
245x10

db curl (rack)
65x5
55x5
45x5
35x5
25x5
15x5

went down in weight on barbell rows and good mornings so i could use a more strict form.

also weighed in at 210 today.

[viperman5000]

this is from last friday:

squat, 72.5%
310x9
310x9

speed squat, 55%
235x13

bottom squat, 42.5%
185x10
185x10

leg curl
24x1 w/ 5 second rest

[viperman5000]

from 2/2/09. i was too tired after my workout to post.

bench, 75%
255x8
255x8

bench 2bd, 79%
270x8
270x8

close grip 2bd
235x8
235x8
235x8

military
155x8
155x8

front raise
45x10
45x10

lateral
35x10
35x10

rear
65x10
65x10

russian twist
30x18
30x18

first few sets felt strong, then definitely started fatiguing. this workout always kicks my ass.

i still need to eat more.

also got my new chucks in the mail today, and i'm really sore today.

[EinMassengrab.]

impressive

subbed

[viperman5000]

Originally Posted by EinMassengrab.

impressive

thanks man. here's to lifting some heavy ****.

[viperman5000]

this is from 2/4:

barbell row
335x6
335x6
340x6

wide grip pullups
bwx18

db row
120x10

static hold
375x45seconds

shrugs
455x10
455x10
465x10

good mornings
255x10
255x10
260x10

db curl (rack)
65x5
55x5
45x5
35x5
25x5
15x5

felt this one the next day. for sure.

those static holds are getting sweet too.

[viperman5000]

this is from 2/6:

squat, 75%
325x9
325x9

speed squat, 57.5%
245x15

bottom squat, 45%
195x10
195x10

leg curl
24x1 w/ 5 second rest
70x24

my hamstrings were smoked after those leg curls. so i waddled home, ate, and passed out for 2 hours.

also got to try out my new chuck taylors. pretty sweet.

[viperman5000]

feel like crap today. probably a cold. doesn't matter though.

still gonna lift.

[EinMassengrab.]

how much did the chuck taylers cost you? i'm thinking about getting a pair, but i'm poor as ****

[viperman5000]

bench, 77.5%
265x8
265x8

bench 2bd, 81%
275x8
275x7

close grip 2bd
240x8
240x7
240x8

front raise
50x8
50x8

rear
70x8
70x8

russian twist
30x17
30x17

was feeling a little sick, but not too bad so i decided to work out anyway.

big mistake.

my strength and endurance both weren't there, and i felt even sicker that night.

i think i might have strep. i'm gonna take the rest of the week off to try and get better.

[viperman5000]

Originally Posted by EinMassengrab.

how much did the chuck taylers cost you? i'm thinking about getting a pair, but i'm poor as ****

bought them off amazon for $38.39 total from "robert wayne footwear".

[viperman5000]

still sick. went to the doc today, and turns out i have strep.

got some antibiotics and better cough syrup w/ codeine.

i just want this to be over.

[viperman5000]

feel a lot better today.

taking this week off, then starting back next week.

probably gonna do some band good mornings or something. i feel like i need to do something.