Sum0 Gets Strong

[Sum0]

Hi, I'm Sum0, and I want to be the strongest kid in my school. I'm a sophomore right now, and I'm going to try and log every workout I do in high school.

Started on a modified Starting Strength probably 8 months ago, but wasn't consistent at all, because of wrestling varsity at 220. I got sick with a nasal/throat infection, and that ended my season a couple weeks early. Now I'm back to lifting and eating, and it feels awesome.

Don't really want to be a power lifter, just want to be big and strong and lean for wrestling, but I might compete in an event or two out of high school.

The Starting Stats:

Lift: PR (3/22/12) / Goal for next school year (September 2012)
Squat: 290 3x5 / 405 1x5
Bench: 180 3x5 / 225 3x5
Deadlift: 315 1x5 / 455 1x5

All at 5'11" 215lbs. Clean bulking currently.

Current Program: Modified Starting Strength

A:
3x5 Squat
3x5 Bench Press
3x5 BB Rows
3x12 DB Bicep Curls
3x12 Lateral Raise
3x12 Dumbbell Pullover

B:
3x5 Squat
3x5 Bench Press
1x5 Deadlift
3x12 BB Shrugs
3x12 DB Tricep Extensions
3x12 Situps

3/22/12
3x5 Squat 290
3x5 Bench 170
3x5 BB Rows 155
3x12 DB Bicep Curls
3x12 Lateral Raise Supersetted with Rear Lat Raise

[Sum0]

3x5 Squat 295
3x5 Bench Press 175
1x0 Deadlift 325
1x5 Deadlift 290
3x12 BB Shrugs 160
3x12 DB Tricep Extensions
3x12 Situps

Squats went easy enough, 1 or 2 tough reps. Bench felt harder, probably because I abused my shoulders last time. Deadlift just wouldn't go up, so reset @ 90% to 290. Hamstrings were hurting because I had to jog the mile yesterday, which I'm not used to, because I mostly just walk on the treadmill.

[Sum0]

Whoops, forgot about this log. Been busy, but I'm doing Blast Your Bench with a Starting 1rm of ~210, but using the numbers for 200.

From the pdf file:

For a 1 rep max of 200 lbs.
15 reps with 135
10 reps with 145 lbs.
8 reps with 155 lbs.
6 reps with 165 lbs.
4 reps with 175 lbs.
2 reps with 185 lbs.

Here's my workouts:



BYB Day 1:
10x145
8x155
6x165
4x175
2x185

3/27/12
3x5 Squat 300
5x15 Bench Down from 135
3x5 BB Rows 160
3x12 DB Bicep Curls
3x12 Lateral Raise

3/28/12
5x3 Bench 180

3/29/12
3x5 Squat 305
5x15 Bench Down from 140
1x5 Deadlift 325
3x12 BB Shrugs 160
3x12 DB Tricep Extensions
3x12 Situps

305 is awesome, but felt hard. Hoping for 315 3x5 before I deload.

[Sum0]

5x3 Bench 185

First 3 sets were easy-ish, 4th was hard, 5th was a grinder

[Sum0]

Squat 310 3x5 (Not sure if I did 5 the last one, possibly racked at 4 reps, but I was dead)
Rows 165 3x5 (Ehh.. Not bad)
Bicep Curls 3x12

Lol, only 3 workouts today, because of Blast Your Bench, I didn't Bench today, and I didn't work my shoulders because they've been kind of hurting post workout, and not in a good way. Arms looked bigger than they ever have.

Weights probably around 218-220, weighed 222 after a big lunch yesterday, but I'm eating a ton, like 300g of protein on a good day, so I kind of lied about clean bulking lol.

[Sum0]

So I was showing off with my terrible 1rm and benched in gym class today, even though I had to bench after school, but I don't think it made that much of a difference.

In Gym:
115x15
155x12
Wasn't too hard

At home:

1/02/12
10x150
8x160
6x170
4x180
2x190

Worst was 4x180. 2x190 felt uneventful lol. too few reps.

[Sum0]

3x5 Squat 315
5x15 Bench Down from 145
1x5 Deadlift 310
3x12 BB Shrugs 160
3x12 DB Tricep Extensions
3x12 Situps

bench was brutal, squats had a few grinders, but I managed all of the reps. Everything else was good

[Sum0]

Bench:
10x155
8x165
6x175
4x185
2x195

[Sum0]

1x4 Squat 320 Missed
2x5 Squat 280
5x15 Bench from 150
3x5 Rows 135 (Form was going to **** when i was warming up for 170, so to save my back I just focused on getting my form all good.)
3x12 Bicep Curls (Crazy pump)

Pissed I missed 320, feel like I might've been able to do it if I had psyched up more. Deloading to 255 3x5 Squats on Saturday.

[Sum0]

Bench:
10x160
8x170
6x180
3 and a halfx190

Missed the last rep on 190. Didn't try for 2x200.


Crap.

[Sum0]

3x5 Squat 255 (nufin')
1x5 Deadlift 320
3x12 BB Shrugs 165
3x12 DB Tricep Extensions
3x12 Situps


Elbow joint is hurting, so I'm taking next week off my arms and stopping BYB. Then, I'll bench 2x a week, Tuesday and Saturday, so that this doesn't happen. Oh well, 1rm calculator says that I'd be able to bench around 220-225, which seems reasonable, but low.

[TooStronk]

I'd never trust those 1RM calcs, they usually miss. Its always better to go and test on a good day by yourself, by not thinking on that 1RM that was calculated.

[Sum0]

I'd never trust those 1RM calcs, they usually miss. Its always better to go and test on a good day by yourself, by not thinking on that 1RM that was calculated.

Thanks for being the first person to post lol.

And yeah, I know, 1rm calcs are shaky, but since I'm gonna be going light for a few weeks, I figure I have a point to build off of by using a calc.



UPDATE: Changed my mind, I'm gonna bench Tuesday and Saturday next week. Starting at 165 3x5. Bitch weight, I know, but whatever.

[Sum0]

3x5 Squat 260
3x5 Bench 165
3x5 BB Rows 140
3x12 DB Bicep Curls
3x12 Lateral Raise
3x12 Dumbbell Pullover

Everything was easy.

[Sum0]

Ran a couple sprints for recover and cardio. ~20 minutes total with warmup and cooldown.
Felt good

[Sum0]

Gonna bench again today, because my joints aren't hurting at all, not even after I benched, so I guess I'll just avoid 2 days in a row when I bench.

Going to go lift right now. Will post what I do.

[TooStronk]

Sup with your joints man, your only 15?

[Sum0]

Sup with your joints man, your only 15?

I know but benching 3-5x a week months made my left arms joint hurt for some reason. I'm taking fish oil and stuff and only doing 3x a week because I think the volume was a problem. It's fixed now, so its all good.


4/12/12
3x5 Squat 265 (After my first set I didn't feel sore or tired like I did at like 315. It was weird.
3x5 Bench 170 (Easy, didn't take much time between sets. Like 1:30 tops)
1x5 Deadlift 330 (Hell yeah)
3x12 BB Shrugs 170
3x12 DB Tricep Extensions
3x12 Situps

15 pound pr on Dls and it didn't feel all that hard. Hoping to ride SS to like a 370-400x5 dead.

[Sum0]

4/14/12
3x5 Squat 270
3x5 Bench 175
3x5 BB Rows 145
3x12 DB Bicep Curls
3x12 Lateral Raise

Switched to wide stance for squats. Made things easier.

[Sum0]

30 minute walking cardio

Also, starting a cut. Currently like 222-226, 20% bf. Doing a slow cut down to 215 at hopefully something around 15-17% because I have the size I want but I'd like to have more definition.

So I'm adding 30-60 minutes of cardio everyday and reducing calories to like ~2800 at like 300g of protein. Hopefully that will keep muscle and let me make some more gains on SS, but once I can't progress on squats, then I'm switching to the Texas method, adding in some of my hypertrophy work, but still taking some out:

Monday: 5×5 Squats, 5x5 Bench, 1x5 Deadlifts
Wednesday: 2x5 light Squats, 3x5 Press, 3x12 Pull-ups
Friday: 1x5 Squats, 1x5 Bench, 5x3 Power Cleans

[Sum0]

30 minute cardio

[Sum0]

3x5 Squat 275
3x5 Bench 180
1x5 Deadlift 340 (Hell yeah)
3x12 BB Shrugs 135
3x12 DB Tricep Extensions
3x12 Situps

[Sum0]

3x5 Squat 280
3x5 Bench 185 (Nice and easy.)
3x5 BB Rows 150
3x12 DB Bicep Curls
3x12 Lateral Raise

[Sum0]

Got allergies + 4 hours of sleep yesterday.
Lifting tomorrow and then lifting Sunday Tuesday Thursday from then on.

[Sum0]

3x5 Squat 285
3x5 Bench 190
1x5 Deadlift 350 (Form went to hell on the last one. Resetting to 90% (315) on Thursday to prevent injury.)
3x12 BB Shrugs 135
3x12 DB Tricep Extensions
3x15 (1 set me, 1 set with 25lbs, 1 set with 45lbs) Situps

[Sum0]

4/24/12
3x5 Squat 290 (I remember when this was my max lol. Nothing now)
3x5 Bench 195 (Missed the last rep because my tiny bench made me hit my arm and I lost my groove. Other than that, good.)
3x5 BB Rows 155
3x12 DB Bicep Curls
3x12 Lateral Raise

[Sum0]

3x5 Squat 295
1x5 Bench 200 (Really heavy. Wasn't in the right mindset to do 2 more sets, so I lowered it. Attempting again on Sunday.)
2x5 Bench 175
1x5 Deadlift 315
3x12 BB Shrugs 135
3x12 DB Tricep Extensions
3x12 Situps

Felt tired and weak, which obviously isn't what I'm going for. I'm ditching some of the accessory work, mainly Tricep Extensions and Lat Raises (Switching to RDF), because Benching works them both. Lowering Bicep Curls and Shrugs to 2x8, just because cutting sucks and I want more energy.

[Sum0]

Forgot to post yesterday:

3x5 Squat 300
1x3 (More like Close Grip) Bench Press 200 Damnit
2x5 BP 170
3x5 BB Rows 160
2x8 DB Bicep Curls
2x12 Rear Delt Flies
Couple of hard sprints just cuz.

Starting the Add 50 bench next week, deloading this one, which means no bench till next Saturday. Getting a new, wider one, because I can only hold the bar at shoulder length (CGBP) so I'll have some good gains once that comes, with the Grip change, the program and a bit more calories, because the cut was hurting my gains.

Currently like 227 lol. Doesn't really matter to me right now just maintaining at like 260g ~3200 calories.

[Sum0]

Changed my mind about the add 50 program. Starting it today.

260 Bench or more by 6/12. I'm doing it.

[Sum0]

3x5 Squat 305
1x6 Bench Press 160
2x5 Bench Press 170
2x4 Bench Press 170
1x5 Deadlift 325
2x8 BB Shrugs
3x12 Weighted Situps
Walked

Good, but quads were tight-ish. Probably from sprinting too hard too quickly, just gonna start doing cardio after workouts as I adapt to it. nbd