Road to strength

[rawer]

6'1 250 morning weight

Best gym lifts


455x3/315x3/525

15 years old

Cutting to 225 on 3800

My plans are to cut to 225 then slowly bulk to 300 compete in all the weight classes 242,275,308 then cut back down to 265 and hover around the 275s

I want to total 1550 within the year and 1750 before I am 18

I'm currently running Sheiko 29, started today

Squat

335x5x5


Bench

240x3x4
225x4x4
All paused

Was hard due to having to move very quickly and cardio not even once

This log won't be uniform and I will post about the workout everyday

[rawer]

Well my gym was closed today but my back had been bothering me so I'm just icing and stretching today

Squats and bench on friday

[rawer]

Ok so Sheiko is done


Starting a fullbody split

[rawer]

Great day today

Fs

315x1
315x1
265x5

Ohp

155x1
155x1
135x5

Pull-ups

BW x5
BW x 5

Starting light adding 5lb per seesion

[rawer]

Front squat

335x1
335x1
335x4(belt+wraps)

Today was the first time I've ever used knee wraps

Ohp

160x1
160x1
140x5

Pull-ups

BW +5lb x5x2

[rawer]

Bench

300x1
300x1

Squat

410x1
410x1

Bench

250x5x3

Squat

365x5

Rows

125x8x2

[rawer]

Front squat

355x2, belt only

Ohp

165x1
165x1
165x1
145x5

Pull-ups

10lb x5x2

[ptrmull]

Well my gym was closed today but my back had been bothering me so I'm just icing and stretching today

Squats and bench on friday

Seriously? Wow

[rawer]

Pretty good workout

I'm going to compile front squat workouts until a hit a 405 and hopefully have that up within a month, but I won't be logging front squats you can just be surprised

Ohp

170x1
170x1
170x1

150x5
150x5

Faced the mirror on the 150 sets and felt much stronger srs

Pull-ups

BW+15lb x5x2

[rawer]

Seriously? Wow

The key system was ****ed up

[rawer]

Today was ****, 5 days with only like 6 hours of sleep which isn't a lot

Bench

310x1
310x1

Squat

420x1
420x1

First rep felt good second not so much

Bench

245x5, close grip

245x5, close grip feet up

245x5, wide grip easy as ****

Squat

375x2

I'm done squatting for reps, ill do sets of 10 with like 315 when I don't feel like going heavy but I hate reps after singles

Row

155x8
155x10

Easy, going to start adding 10lb per workout

Front squats tomorrow, so excited to see what I can do after a good nights sleep

[rawer]

Had a pretty good workout

Ohp

175x2
175x1
175x1

Pull-ups

BW+20lb x5x2

Hit biceps for the first time in weeks, as well as calves, felt good

[rawer]

Ordered a new belt, now ill have a 10mm and a 13mm

Mostly squats in the 13 and everything else in the 10


Got it in black so it'll be here by Friday!

[rawer]

Today I got 5 hours of sleep and felt completely horrible

Ohp

180x1
180x1
180x1
160x5

Rear delt flies

15x15
15x15

Didn't even do pull-ups, shoulders been bothering me

[rawer]

Today wasn't great

Squat

445x2

Stance was too wide, felt too slow so I stopped

Hammer grip DB very slight incline

100x5

Kinda hard, trying to get a feel for DBS again

Box squat 1' high

315x2
315x5
315x5

Liked those


Pause squats

225x3
275x3
315x3

Need to work on my speed out of the hole hence the pause and box squats


Contemplating heavy deads tomorrow, box squats took a lot out of my back, might pull 405x5 Then do some pause benching then some upper back IDK

[rawer]

I haven't posted in here for a while but I recently squatted 495 at 247



Today I weighed in at 246.2 and squatted 475x1, stance was off and I've squatted 5 days straight

I also pulled 545 and just missed it at lockout, day before I squatted 495 so I'm think with a bit of rest I could squat 515 dead lift 565 and bench 330(paused )

I'll do a mock meet in a month or so and shoot for a 1350 gym total

[rawer]

Ok I'm back to logging


Taking to off days, yesterday and today

Tomorrow I plan on pulling 495 for a few singles to work on form

Sunday squat heavy again, 455x2x5

Monday try new bench form

240x10x3 all paused

Then back to my base routine cuz spring break will be over and I won't be able to work out 3 hours a day

[rawer]

Did two workouts yesterday

1st

Squat

315x1
365x1x2 or 3
405x1

Db flat bench

80x15
80x14
80x? 10-13

Lots of ghr since I was at a gym that had one

2nd at my gym

Squat

315x1
365x1
405x1
455x1
475x1

[rawer]

Today was pretty great


Deadlift

Warmups, 5 min cardio

315x1
405x1
495x1
545x1

2' deficit

315x2
315x2
405x2

Rear delt fly

10x20
10x20

Calves machine suppersetted with calf raises

280x12, bw x 10



Squats tomorrow hope to get some volume in for once


Starting the Coan/Phillipi routine next Sunday, running it an a Mac of 555 and a desired max of 585

[rawer]

Didn't go to the gym today but I dropped my cals down to 3k


Going tomorrow and I want to rep out a 365 squat, I don't plan on failing, a RPE 9.5 is preferred


Haven't done this in a very long time best highish rep squat is 350x11 but I squat about 50lbs 1rm now

I'm thinking 7-14 depending on how much I can push myself

[rawer]

Yesterday's workout

Squat

365x5 I know lol

425x1 easier than the first rep of 365


Pause squat

365x2
365x2
365x1

Did some hamstring work with the hamstring curl maxed out with sets of 8 I think


Using this one machine as a kind of ghr, felt so good doing more tomorrow


Didn't lift today



Tomorrow I want to hit some heavyish squats but I changed my form so nothing too crazy and some good mornings and ghrs


I'm starting 10minutes of cardio everyday as well

Woke up at 244.4 today! Down 16lbs

[rawer]

Pretty good workout

Squat

425x3x3 it felt pretty good didn't think I was going to fail at any point, hands are a bit wider and feet a bit closer

GM


135x8
135x10

Still getting used to them

Cardio

10 minutes and supposedly I expended 50 calories


Heavy upper back tomorrow

[rawer]

Another great workout, not pushing myself to hit a PR every workout is a lot more enjoyable and I'm getting a lot more work in

Squats

405x5
405x5
405x5

Plan on getting those for sets of 8 in the next 2 months

GHR thing

Bw x 10

Bw x 10

Going to add micro bands once I get them


Since tomorrow is Saturday I'll have a lot more time to lift and I'll do pause squats and some kind of push movement that doesn't bother my shoulders

[rawer]

Pause squats

365x2
365x2
365x2
365x2
365x2

Floor press

225x3
225x3
225x3
225x3

These felt ok on my shoulder but I went super light just to make sure and to get used to the movement again

Power clean

225x1
245x1
245x0
245x1

Was bored, won't do again

Tricep and bicep work and 10min light cardio

[rawer]

Haven't updated in a while, did a bunch of squats, week 2 Coan/phillipi dl routine today

[rawer]

Today was not that great, tried more extensive warmups

95x8
135x8
185x8
225x6
275x6
315x5
365x5(belt)
405x3(no belt )
405x3(no belt)
405x3(no belt) right there on the third rep I went to deep and rounded over, left lumbar erector is strained I think, icing it now and foam roll later, might take 2-3 days off depending on how it is tomorrow but I'm at least taking 1 day off

[rawer]

Today was ok I guess





Bench

Bar x 15
95x8
145x6

Shoulder felt strained so I stopped

Short Pause squat maybe 2 seconds

135x3
155x3
185x3
205x3
225x3
245x3
275x3
295x3
315x1
335x2 back felt tweaky so I stopped

Feeling strong tho, squatting again on Saturday might go 375x1x10 paused

[rawer]

Ab wheel roll out

Bw x 5
Bw x 5
Bw x 5

Kettle bell banded GM, 20 kilo kettelbell each hand

1 green band x 10
2 greeen bands x10
2 green I purple x10, 8

Having 3 bands on there almost knocked me over on both sets, have dat feel in my lumbar erectors that I never feel b4