Journey to Strength

[Liftamulti]

Hey guys. I've been training for about a year now using a bodybuilding routine and i decided I'm going to switch to more of a strength routine to hopefully pack on some size and strength.
I'm going to be using a westside routine. I have the link to the routine I'm using if anyone is interested. I'm going to try to update this log after every workout, we'll see how that goes. Let's start:

September 18, 2010:

bench press:
barx10
95x5
115x3
135x3
155x3
165x3
175x2 with a little help from my dad

rolling tricep extensions:
25x10
25x10
25x10

side laterals:
25x10
30x10
30x10

rear laterals:
20x10
25x10

bent over barbell rows:
barx10
95x10
105x10
105x10

And that's that.

[Liftamulti]

ME Squat day, September 19, 2010:

Good Mornings = hard:
barx8
65x5
95x3
115x3
135x3
155x2 partial
155x0

stiff leg deadlifts:
135x8
135x8
135x8

hyperextensions:
holding a 25x10
25x10
25x10

weighted crunchs 3 sets of 10

I have trouble keeping my back straight on good mornings and deadlifts. anyone have any suggestions?

[Liftamulti]

DE bench day september 20,2010

speed bench (close-ish grip):
95x3 for 8 sets
each set took like 1 second, it went crazy fast.

Pause bench (about .5-1 second pause):
135x5
135x5
135x5

Dips:
BWx11
BWx10
BWx10

seated cable rows:
95x10
95x9
95x9

hammer strength row:
45x12
70x10
70x10

side laterals supersetted with rear laterals:
25 lbs dumbbells

phew I'm done, was good.

[Liftamulti]

I wouldn't normally workout after every single day but I have preseason wrestling practice on thursday so I wanna have a free day tomorrow

DE squat, september 21,2010:

speedy box squats:
WU
135x3
135x3
135x3
135x3
145x3
145x3
145x3
145x3 <---- last set was still pretty easy
I did like a 30-50 second rest inbetween each set

ortmayer deadlift (I have the link if anyones interested):
170x4
170x4
170x4
170x4
200x2
200x2
170x12 (was easy as fuk - I corrected my form a bit)
I'll probably add like 20 lbs next week

weight crunches

biceps for the ladies.

Pretty good workout. Next week I think I'll add a bit more weight.

[Liftamulti]

I guess it wouldn't hurt to tell everyone my weight too. I'm 5'6 and 140 lbs.

[Liftamulti]

Sept 24, 2010, ME upper:

Bench:
45x10
95x3
115x3
135x3
155x3
165x3
175x2
185x1
Allll me. To the chest.

Deadlift:
190x4x4

db press supersetted with rolling tricep extensions: 3x10
db row supersetted with side laterals: 3x10

ab work
8 min cardio

[Liftamulti]

ME Lower:

squat:
barx10
95x3
115x3
135x3
155x3
then I saw a guy doin upright rows but i then realized he was spotting someone bench.
175x3
195x3
215x3
225x2
235x2

stiff leg deadlifts:
135x10
155x10x2

hyperextensions:
25x10
25x10
25x10

weighted crunches


Was a good day now I kinda know how much I can squat.

[Liftamulti]

I'm thinking of competing at Nightmare at East Carolina Barbell @ wintervill,nc. Is anyone else going to be attending that?

[Liftamulti]

September 28,2010, DE upper:

speedy bench, 45 second rest, 60%, 3 different grips:
110x3x8

rolling tricep extensions supersetted w/ side laterals
25lbsx10x3

dips supersetted w/ rear laterals
20lbsx10x3

bent over rows:
95x10x4

hammer curls:
35x8x3

[Liftamulti]

Yay I turned 16 today and now my lifts suck considerably more.

[Liftamulti]

9/30/10, odd day, i guess me bench:

I had a very limited amount of time, so i worked with what i had:

Normal barbell bench:
barxmany
95x3
115x3
135x3
155x3
165x3
175x1

Deadlift:
190x4x4
225x2x2

Dips w/ a 25 plate:
8 reps x 2 sets

Fast day so it was blah but i did good on dips

[Liftamulti]

October 2,2010, ME lower:

squats:
barx10ish
95x3
115x3
135x3
155x3
175x3
195x3
215x1
225x1
235x1

good mornings:
95x8 bar was rolling forward
95x9
105x8

stiff leg deadlifts:
135x10x3

weighted crunches:
10x3

good workout overall. Didn't even grab a spot for the 235 I shouldve went up to 245.

[Liftamulti]

10/4/10 DE Upper:

weightxrepsxsets

Speedy Bench Press (45 second rest):
135x3x8

Dips:
25lbs platex11
35lbs platex9x2

side laterals:
20x10x3 super strict form

rolling tricep extensions:
20x12
25x11
30x9

T-bar rows:
70lbsx10-11x2
90x8

Rear laterals:
20x10x3

Good workout. 135 was pretty easy but not so easy i would go up next week.

Also, I ordered bench press bands. They should be fun to use. will probably get them on wednesday.

[Liftamulti]

10/5/10 DE Lower:

weightxrepsxsets

Speedy Squat (45 sec inbetween each set):
barxmany
135xafew
155x3x8

Good mornings:
barxsomething
115x5 sketchy reps
95x5x2 much better

stiff leg deads:
barxsomething
95xsome
135x8x3

hyperextensions:
holding a 25x10x3

weighted crunches

some biceps for the ladies.

good workout. the end.

[Liftamulti]

10/7/10 ME UPPPPPPEEEERRRRRR:

First day with bands... i have the EFS pro short mini bands which is like 65 lbs extended i think

Band Bench:
barxmany
bar + bands x many
65 + bands x 3
95 + bands x 3
115 + bands x 3
135 + bands x 1.5
Should stopped here but went to:
145 + bands x 0 FFFFFFFFAAAAAAAIIIIIILLLLLLLLLLLLLLL

Dips:
BW x 8
BW + 25 x 10
BW + 35 x 8
BW + 40 x 7

Rolling Tricep Extensions:
25x10x3

Dumbbell Rows supped w/ side laterals:
Rows: 55lbs x 10
Side Laterals: 20x10 superb form.

The end.was good workout. fun working with bands.

[Liftamulti]

10/8/10 ME Squat:
didn't really follow the routine today but whatever.

Squats:
bar x some
95x3
115x3
135x3
155x3
175x3
195x3
215x1
225x1
235x1
all pretty easy

weightxrepsxsets

hyperextensions: 10x3
good mornings 95x10x3
leg press: 2 platesx10x3

[Liftamulti]

Also I was looking at the NC APF state records. I have better than the records in the 148 lb teen class.

[Liftamulti]

10-10-10 lol ME UPPER :

speedy bench:
8 sets of 3 reps
95 lbs w/ bench bands (65 lbs extended)

dips
25x9
35x7
35x6
(arm was hurting)

skullcrushers
50x8
50x8
50x8

side laterals
20x10
25x10 (sacrificed form)
20x10

bent over rows
95x10
95x10
95x10
95x10

incline bench
95x8
115x6
115x6



Good workout.

[Liftamulti]

Did DE lower yesterday.

10-12-10 ME UPPER

bench press
bar x few
95x3
115x3
135x3
155x3
165x1 really easy
175x1 easy
185x0 not so easy

incline bench:
115x10
125x8
125x7

dips:
25x8
25x8
25x8

cgbp
95x10
95x10

side laterals
20x8
20x8
20x10
20x10

bent over rows
95x10
95x10
95x10
95x10

poop.

[Liftamulti]

My gym was closed today. I went and did some jiu jitsu with my bestfriend. He's like 3 inches taller and 20 lbs heavier though. I also did some bench on the bench press the set up near their mats.

bench press:
barxmany
135x8
145x5
155x3
165x1
145x5
145x5

also I'm doing a powerlifting meet on the 30th. WOOT

[Liftamulti]

10-17-10 ME LOWER

BOX SQUATS
bar x many
115x3
135x3
155x3
175x3
195x3
215x1
235x1
255x0

SLDL
135x9
135x10
155x8

SEATED GMs
bar x many
95x10
95x14 BURST OF STRENGTH LOL
115x10

WEIGHTED CRUNCHES
3 sets oh 10

Alright workout. I order my singlet and wrist wraps for my meet today as well.

[Liftamulti]

101810 DE UPPER

SPEED BENCH
bar x 10
95x10
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3

DIPS
BW+25 x 9
BW+35 x 7
BW+35 x 9

CGBP
95x8
115x8
115x10

Incline bench
95x8
115x8
115x8

Side laterals
20x10
20x10
20x10

barbell curls
50x10
50x10
50x10

[Liftamulti]

I did a wrestling workout at my school today. It's the first one I can fully (kinda) remember, so I figured I would post it. We have a workout every thursday until the season starts.

WU:
50 pushups
50 air squats
50 sit ups
150 jumping jacks (yes all at one time)

WORKOUT:
all 1 min each set w/ 30 second inbetween, 3 sets
dead hangs
hold a 35 lb plate above your head
hold push up position
wall sits
v sit ups or something
planks



I think thats it. Pretty easy.

[Liftamulti]

Friday Deadlift
I needed to figure out what im going to do for deadlift attempts at my meet on saturday.

barx10
135x3
155x3
175x3
195x3
215x3
225x1
235x1

all alright.

[muscle_g]

Looking strong man!! When is the APF meet?

[Liftamulti]

Looking strong man!! When is the APF meet?

Yes! First comment haha

Thanks and the meet is saturday and weigh ins friday. I'm gonna try to get my parents to record all of my lifts and then ill put it up on youtube.

[defmute]

16 year olds up in dis bish. I would try something a little more linear then westside or ortmayer, maybe SS or madcow, not sure whats up in the lower weight classes.. That said looking strong brah

[Liftamulti]

16 year olds up in dis bish. I would try something a little more linear then westside or ortmayer, maybe SS or madcow, not sure whats up in the lower weight classes.. That said looking strong brah

Yea I understand where your coming from, but I like westside, routine wise, so unless I don't make gains or there very slow I'll stick with this for now. Nomsayin? Also, thanks.

[Damodred]

Keep up the good work man! Wish I started at that age.

[Liftamulti]

Well my meet equipment came today! A black 13 mm single prong Torro belt from Titan Support Systems, a black inzer singlet w/ the snazzy logo, and Iron Wrist Wraps Z. Of course, even though I shouldn't have, I had to go to the gym and test it out. I did a lil bit of benching and some squatting.

Pretty much:
155x5 for 3 sets on dat der Bench
205x5 on dat der squat

These new prs change what my openers are gonna be. Maybe like 160 bench and 215 squat?