Uberwaffle's summer log

[Uberwaffle]

6-26-2009
Current average lifts are:
Bench Press: 135x5
Squat: 155x5
Deadlift: 225x5
I realize that my squat is not good, it's a long story.

Routine:

Monday

LEGS
Squat 3x5 (or higher reps when legs need a shock)
Leg extension 2 sets
SHOULDERS
BB military press 3 sets
DB Shrugs 4 sets weight up, reps down
BACK
Seated row 3x10 supersetted with
Chin ups 3x3-5
CHEST
Flat press 3 sets
Pec-dec or DB flyes 2x8
ABS
Weighted ab work 3x12
ARMS
Bicep curl 2x8

Wednesday

LEGS
Squats 3x5
Hamstring curl 2x8
SHOULDERS
Smith Machine military press 3 sets
CHEST
Incline Bench 3x5
DB flyes 2x8

BACK
Rows 3 sets (seated, DB, BB, etc.)
Deadlift 4 warmup sets to 1 heavy set
BW dips 2xfailure
ABS
Weighted ab work 3x12
ARMS
Push-down 2x10
Concentration curl 2x8

Friday

LEGS
Front squat 3x5
SHOULDERS
DB military press 4 sets weight up, reps down
Upright row 2x8
Raises 2x8
BACK
T-bar rows 3x8 suppersetted with
Chin ups (3x3) or Lat pulldown (3x8)
CHEST
Flat bench 3 sets
Push ups 2x10
ABS
Weighted ab work 3x12
ARMS
Skullcrushers 2x8



I decided to start bulking today after my lifting session, which consisted of

Front squats- 1x8@95, 1x8@115

Smith overhead press- 1x6@85, 3x5@95
45 Degree raises- 2x8 with 12's
Upright row- 2x8@70

T-bar row- 1x8@75, 1x8@85, 1x8@95
Lat. pulldown- 3x8 @ 120

DB incline press- 1x12@35's, 1x7@40's (failure)
Pec dec- 2x10@105

Weighted situps (+35) 3x12

Skullcrushers 2x10@45
Preacher curls 1x8@65, 1x3@65 (failure)


My diet today:
Friday 6-26-2009
Actual Diet

Meal 1
3 whole eggs- 240 cal, 15 fat, 20 protein
? cup oats w/ skim milk- 240 cal, 15 protein, 30 carb
480 CAL, 35 PROTEIN, 20 FAT, 30 CARB

Meal 2- PostWO
2 scoops whey with 1% milk- 300 cal, 55 protein
Fresh lemon juice- 40 cal, 10 carbs
350 CAL, 55 PROTEIN, 5 FAT, 20 CARB

Meal 3- subway
Foot long double turkey, cheese, veggies on wheat ? 600 cal, 60 protein, 60 carb?, 10 fat
600 CAL, 60 PROTEIN, 10 FAT, 60 CARB

Meal 4-
1.5 scoops whey with 1% milk- 250 cal
PB on 1 slice bread- 200 cal, 10 protein
450 CAL, 45 PROTEIN, 20 FAT, 30 CARB

Meal 5-
Chicken breast cooked in olive oil- 230 cal, 40 protein, 3 fat
Whole wheat pasta w/ parmesan- 200 cal, 10 protein, 40 carb
Lettuce
450 CAL, 50 PROTEIN, 45 CARB

Meal 6- (will edit)

[Uberwaffle]

Goals...
My goals by the end of summer include:
Bulking from 165 to 180 (with hopefully minimal fat gain)
Max out
-Bench @ 185
-Squat @ 225
-Deadlift @ 315

[kopimi]

will be following,
gl dude

[Uberwaffle]

ok... enough of that crap above. been on rippetoe's for a few weeks, and i am making great gains.
Max lifts
bench-160
squat-230 (oly style, but not fully ATG)
sumo deadlift- 270
Overhead- 100 lbs for a couple reps <<strong point of mine

todays workout
squat: warm BWx15 and 135x8.
Working sets: 185x6, 185x5,185x4 <<did these DC style just to try it out


bench:warm Barx15 and 95x8
3x5@135


sumo deads: warm 95x8 and 195x3
1x5@205

Squats were OK, bench was great, deads were OK
Diet has been faultering latley, but i am getting stronger, so whatever

[Uberwaffle]

August 27, 2009

Squats
warm: BWx10, 135x8, 155x3
185 3x5. 1-2 inches below parallel.

Bench
No warm.
135x10. Idiot spotter kept helping me when i told him not to!!!
135x5 no help.

Rack pulls. First time doing them. Pin right at my knee (the lowest).
Warm: 135 few reps, 225 few reps, 315x3
Attempted 4 plates, lol. failed.
365x1.
These feel real good and i will be doing them more.




I only had about a 40 minutes. fml
the whole football team stared at me while i squatted. felt weird man. at least i know that i'm the only one in there training properly.

5.5/10 workout

[hello1352]

Nice routine man keep it up..

[Uberwaffle]

update-i'm training for a powerlifting meet on oct. 24th. i have about 7 or so weeks left to prepare

maxes
Bench:~160 (havent maxed for a looong time)
Squat: ~230 (oly style, below parallel) (i think i will actually use this form at the meet)
dead: 280 (i can do more on sumo, but i'm not sure if i can sumo at the meet)

TOTAL: ~ 665

MINIMAL GOALS for the meet: i will be more than happy with these numbers
165 bench
240 squat << i can probably already do this haha
300 dead (or more on sumo) ^^^ same as squat
TOTAL: 705
Saying i broke the 700 will feel good man

if progress gets really good, i will shoot for 750, and if i make it i will be in ecstacy

[Uberwaffle]

today was the higher rep leg day

100% raw BTW
ample rest and water between sets
rep cadence was more controlled than usual, a habit that i am aquiring nicely.

squats: (ATG i think) doggcrapp style
Bar x 15
135x12
185x8
185x4
185x3

Deadlifts: normal style; used makeshift wraps on the heavy sets (brown paper towels FTW)

135x10
185x8
235x8
235x8


Nautilus leg curls
75x8 5 second negative on last rep
75x6 12 second negative on last rep

GREAT workout, especially deads. i got a lifting high off of them with the higher reps.
plus tons of girls were staring at me... in a good way, i think

10/10


i will post my routine outline is anyone wishes to see it; it's a 4-day split of sorts