BEhave's Path to a 1500 raw total at 220

[BEhave]

I've chosen that I want to bulk up to 200+ and I think my frame would handle 220 pretty well. At least for now. I also think I'll look pretty good at 220 too

I'm on 3 sups right now

A weight gainer
creatine
and whey protein

The weight gainer helps me put on lean mass only because my metabolism is crazy fast.

I weighed in at 185 this morning.

Here are some shots













Its going to be a somewhat long process, but I'm ready to wait. There are some IPF records in my province that I want to get at too. For Junior's, the bench record is between 350 and 400, the dl is like 650 and the squat is like 600 or so or very close. If I can beat even just on of those, I will be very happy.

Its going to take a lot of hard work. My wrist is screwed so no bb bench for a while. Can still do db stuff though. Going to get wrist wraps soon so I can do my thing. Dl is around 425 and squat, well I've never tested my max for it yet, can probably get mid 300s.

Anyways, I'm taking this week and next week off from deadlifting. I won't be doing anymore lifting this week either except maybe some biceps and triceps tomorrow.

Today

Squat

135x10
185x5
225x1
245x1
275x1

Hips are still shredded from deadlifts on monday so I took it a bit easy. If my hips still feel this way next week, I won't squat or deadlift for another week.

Leg extensions

4x8-10 with some weight ramping up to a top set

Weighted abs
15x5
25x5
35x5
45x5
55x5 (was hard)

My split will look like this

ed coan bench routine using dbs

Bench (going to be using db with neutral grip right now, no pain in wrist like that)

Tuesday

ed coan deadlift routine

Wednesday

Shoulders

Thursday

Squat/bench

Friday

I'll try to update with pics as I put on more mass

[dannyautrey]

good luck, mang.. 220 is a solid solid weight class with tons of competition..

do you have a timeline for this goal of yours?

[tiger04]

subscribed; great beginning pics!

[BEhave]

Originally Posted by dannyautrey

good luck, mang.. 220 is a solid solid weight class with tons of competition..

do you have a timeline for this goal of yours?

I want to attack those junior records so I believe I have until I turn 22. I think its something like 22 and under is considered junior. Correct me if I'm wrong.

[BEhave]

Quick shoulder workout today. When I said I wouldn't be in the gym this week anymore, I lied, but this si the last day, I promise

Shoulders

db shoulder press (neutral grip)

warmup, 65x2x8

Front raises

20x2x12

Lateral raise

20s x 12, 15s x12

rear delt raises

25sx2x12

I can probably get more weight with the rear delt raises. Will try 20s next time. 65sx8 is a pr. Only got 6 last time I did them. I'll stick with them for 1 more week then move onto 70s. Making sure to hit all the heads of my delts has really brought up my overall shoulder strength. I was always at a plateau with shoulder presses, but ever since I made sure to start hitting the lateral head, my pressing has gone up weekly.

[dannyautrey]

Update your log fool!


And you have until you turn 24

[BEhave]

LOL sorry, I've been online and forgot to update. Monday, I did ed coan's bench with dbs.

DB flat bench

warmup, 95x5, 95x5

Close grip db bench

85x5, 85x4 (yes mad)

Incline dumbell bench

70x3, 70x5, 70x2 (just wanted to get all the reps in)

I was pretty disappointed, but my bod feels like it needs a rest. I plan on trying something new next week. I will be doing westside for skinny bastards 3, or at least my own variation of it. My plan is to get to 220, but stay as lean as possible, and westside seems fun as you don't end up doing the same things every workout, well unless you want to. Every once in a while though I will toss in some random routine like maybe sheiko for a couple of weeks, then deload, then return to my westside thing. I want to gain speed and strength....while bulking...and I'm a hard gainer....lol. This ain't going to be easy.

Today's workout

Back work

Db rows 45x10, 65x10, 75x10

Lat pull down curl grip

can't remember the weight
10, 10, 6

Bicepts

db hammer curls 35x10 super set

ted with regular curls 35x10.

Just a light workout to flush the body with some blood before I start the new thing next week. Wrist is feeling better so will start some light bb bench next week.

This is just quick over view of what my template will look like

Official Split

Day 1: dynamic effort lower body/ Max effort upper
Day 2: light cardio for recovery
Day 3: off
Day 4 Max effort lower body/ repetition upper body
Day 5: light cardio for recovery (bike to give joints a rest)
Day 6: off
Day 7: off
Day 8: dynamic effort lower body/ Max effort Upper body
Day 9: off
Day 10: off
Day 11: Max effort lower body (deadlift)/ repetition upper body
Day 12: light cardio for recovery
Day 13ff
Day 14ff

Don't know how often I will be deadlifting, but I hope to do it something like this:

Cycle each upper body me exercise for 6 weeks, deload, then cycle a new max effort upper body exercise

As far as ME lower, I want to do 2 weeks squatting, one week deadlifting, 2 weeks squatting, 1 week deadlifting.

This is my first time doing westside so any help is welcome.

[tiger04]

How often do u plan to update with pics? Keep working hard, ur results r going to be sic.

[Torrtrefireto]

Originally Posted by dannyautrey

Update your log fool!


And you have until you turn 24

He actually has anytime within the year he turns 24, right?

So if he competes 1 week after his birthday its still good to go. Good luck man, it seems like you got all the tools you just need time to make it happen

[BEhave]

Originally Posted by Torrtrefireto

He actually has anytime within the year he turns 24, right?

So if he competes 1 week after his birthday its still good to go. Good luck man, it seems like you got all the tools you just need time to make it happen

Thats good to know. Thank you guys for clearing that up.

Just stretching today.

I'll try and update pics every month.

[BEhave]

I plan to do some stretching before bed today. I have a nagging pain in the right side of my hip and some pain just under my right butt cheek. I'm hoping I feel better by monday when the program starts.

[BEhave]

Excited. Body feels good today. Can't wait to start the program next week. I may switch my sprinting frequency to every once in a while. Maybe every 2 week.

[poopoo333]

Originally Posted by BEhave

Excited. Body feels good today. Can't wait to start the program next week. I may switch my sprinting frequency to every once in a while. Maybe every 2 week.

Hit it hard, starting a new training program is always fun.

[BEhave]

Originally Posted by poopoo333

Hit it hard, starting a new training program is always fun.

Yep. I had a blast today. I can tell I'm going to love ws4sb and hopefully I won't be one when this is over.

Max effort upper body


Close grip bench press (all reps paused)

I decided to start really light as I have never gone really heavy on this exercise. I rarely ever did it. Also, today was my first time using barbell bench press in like 5-6 weeks. Felt good to be back.

warmed up with light dumbbell flys

then :
bar x 5
105x5
125x5
145x5
165x5
185x5 (pr) (suprisignly easy)

Incline dumbbell press

50x16
50x13

horizontal back/rear delt superset

DB rows/rear delt db flys

80x12 (pr) /22.5x10
80x10/20x10
80x8/15x10

Hammer curls

3 sets with 35s 13, 10, 8


That workout was in the morning.

For my DE workout that I did later

I just did some dynamic work like warming up for a sprint. Its too many things to type up lol and their going to kick me out of this computer lab soon. I followed that up with a couple of 30 metre sprints. My first time training in years. Don't want to push myself too much. My technique isn't too great though.

O yea, and before the sprints, I did power cleans. I freakin hate them. They put way too much pressure on my wrist and I don't have the patience to learn them. So I have to find a replacement.

Anyways, hoping for 190x5 on the cgbp next week. Overall great workouts. The ME upper body gave me a great freaking pump.

[BB2K]

SUB'd!

Good luck!

[BEhave]

Originally Posted by BB2K

SUB'd!

Good luck!

Thanks man! Really appreciate it. Just got home from school, and guess what was waiting for me.....MY WRIST WRAPS!

Heres the ones I got. They feel great.

http://www.flexcart.com/members/elit...&m=PD&pid=3018

[el67ko]

Subbed. Hope you enjoy WS4SB! It is definately the most enjoyable program I have ever tried. Tons of different excercises and set/rep schemes to keep you fresh. You are starting out ripped man, so you are gonna be a beast! Good luck with your assault on your province records!

[BEhave]

^^^ Thanks a lot man. Realy appreciate the support!

Just finished up today's workout. 20 mins on the stationary bike at moderate intensity. It was boring, but had to be done. It's my active recovery workout for the beating my legs took yesterday from sprints. Gonna go have a shake then ice my joints.

My scheme is really set up so I don't overtrain. Can't wait to hit the weights on Thursday.

[BEhave]

BULGARIAN SPLIT SQUATS ARE FREAKING HARD!

Anyways, onto today's workout

ME lower and RE upper

BB squat

135x5, 185x5, 215x5, 235x5, 255x5, 275x5

Was pretty happy with these. I haven't done any leg work or lower back work for the past 2 weeks. Normally I can handle 275x5 pretty easily, but I had to push it today.

Bulgarian split squats

40lb db in each hand, 3 sets of 8.

these were hard simply to keep balance and the fact that my body was kinda fried from the squats. I did these with my front foot elevated as well. Should have worked on form force. Damn my ego!

Romanian Deadlift

135x8, 205x8, 225x8 (was hoping to go heavier, but now I was fried from the split squats too lol)

I feel like my body will get used to this again. I almost forgot how to use my abs in my squat and still need to work on it again.

Re upper body

Flat bb bench

135x20, 15, 8

My muscular endurance suck and I was hoping for at leat 25. My chest felt fine, but my triceps were fried. This is def a good rep range for me to build some endurance in the tris.

I'm also benching with my feet flat on the ground which I'm not used to as opposed to on my toes. It will come with time anyways.

Pullups/face pulls super set

pullups 10, 8, 5

face pulls (can't remember weight), 15, 15, 15

Medial delts

db lateral raise

15lb 15, 15,
10lb 15

hammer curls/tri extensions superset

db hammer curls
35lb 10, 10 , 10

tri extensions

25lb 15, 15, 15 (these kind of hurt my elbow so I stayed light)

My plan is to have a new template. I was in the gym for far too long today and I have to seperate my RE upper and ME lower day.

This is the new one

Monday ME upper
Tues DE lower
Wed off
Thurs RE upper
Fri ME lower

Only reason I did what I did in the first place was because I was afraid My traps would be fried from deadlifting on friday and it would effect me on my ME upper day.

Anyways, good workouts. Great to try something new.

[SoaringSwine]

Originally Posted by dannyautrey

Update your log fool!


And you have until you turn 24

Just to clarify, for the IPF you can compete in the juniors up to and including the year you turn 23.

[BEhave]

Today kinda sucked.

Max effort upper

Close grip bench

bar x 10
95x5
135x5
155x5
175x5 (this was hard lol)
195x4 (fail, was going for 5)
205x2.5 (on the third rep, the bar went up half way before I needed help)

My tris felt ok, but I felt like my grip was weakening me. I'll probably take longer rests in between sets next time.

Incline db press

55x12
50x15

db rows/rear delt fly super set. Did 3 sets

db rows
warmup
85lb dbs x 12, 8, 8

rear delt flys 20s x10, 8, 8
20s

Shrugs
65sx15
75x15
85x15
100x12

DB hammer curls

35x10
45x8
55x8(used some body english on the last couple)

Stretching

Besides the fail on the bench, pretty decent workout. I should get 205x3 next week. Hoping to get 225x3 on the cgbp in a couple of weeks.

[nateakabear05]

Good workouts so far! I feel like a lot of us have similar goals within the powerlifting section. At least most of us would like to hit 1500 roughly at around 200-220.

[BEhave]

Originally Posted by nateakabear05

Good workouts so far! I feel like a lot of us have similar goals within the powerlifting section. At least most of us would like to hit 1500 roughly at around 200-220.

Just hitting 220 and staying very lean will be awesome itself. Can't wait

[el67ko]

Nice looking workout! This program will take a lot out of your grip with all the heavy benches, deads, pullups rows etc., especially if you are going to be doing multiple workouts in one session. I do a lot of direct grip workout as a warmup and at the end of my workouts, and it seems to help a lot.

[BEhave]

DE lower

Jumping

Box jumps (these were fun as hell. Never thought I would like plyos more than weights!)

worked up to what looked like a 40 inch box. Tried to go for 50 or so, and just didn't come close.

I did 8 sets of 3 jumps in total and my last 3 sets were with the 40 inch box.

Bulgarian split squats (dbs)
25x10 (each leg)
35x10
45x10

Stiff legged deadlift

135x10
225x10
245x10 (back is still fired from the db rows yesterday)

Decline situps with 20lb db behind my head
4 sets 15, 12, 10, 5 (went something like that lol)




Good workout overall

New pic also guys. Taken after today's workout. Arms seem to have got bigger already. I haven't trained them in a while before a couple of weeks ago. Feels good man.

[BEhave]

Today was a great workout. Great pump and hit some decent prs

Flat bb bench

145x10
145x12
145x19 (pr lol)

(my muscular endurance is improving)

Pullups/face pull super set.

Did 3 supersets

pullups 10, 8, 6

facepulls 12, 12, 12

DB overhead press

20x12
40x10
50x7 (wtf?)

At this point I decided that my front and rear delts were too fatigued from pullups, bench and facepulls so I did one set of lateral raises with 20s for 10 reps.

Bicep/ triceps superset

hammer curls 35x10, 45x2x10

Tri pushdowns The weight on the rack was sketchy so not sure aobut it but I did 25, 20 and 15. Solid pump afterwards. Finished it off with some stretching.

[BEhave]

ME Lower body!!!

Squat

warmup with body weight squats

135x8
185x5
205x5
225x5
255x5
285x5 (this was hard but is also a pr) Heck yea

BSS with dbs

20s x12 (each leg)
40x10
50sx10

Was pretty banged up at this point

45 degree hypers

25x12
35x11
45x12 (pr I think)

Finished it off with 5 positions of death for abs. 5 different ab exercises done one after another with no rest in between. 15 reps each.

Next week I will do deadlifts on my ME day and see how many times I can rep 405. Hoping for 3-5 reps.

A good workout overall. Going to do regular bench on monday and see how many times I can do 225. Hoping for 3-5 as well. My plan now is to rotate between my regular bb bench and a bench assistance movement for my ME days every other week now.

[tiger04]

Ur traps n pecs r sic, keep going hard n the gym!

[BEhave]

Thanks man. Been working hard. Today was a good day. Hit some goals.

ME upper body

BB bench press (regular grip)

bar x 10
95x5
135x3
155x3
185x3
205x3
225x3 (this was my goal) All the reps on all the sets starting at 95 were paused.


I hope to get 225 for 4-5 reps next time I do my comp grip as a max effor tbench which sohuld be in the next 2 weeks. When I do that, I will move up to 230.

Incline db press

55x16 (pr)
50x16

Seated cable row/rear delt fly super set

did 3 sets
seated row went 12, 10, 8 (I think)

The flys went 12, 12, 15 all with 20lb dbs

DB shrugs. worked up wo 115x10 reps. I kinda feel these are useless. any exoperienced powerlifters gonna tell me other wise?

Preacher hammer curls.

35lb db 12, 8, 8

[tiger04]

ne new pics?