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  1. #1
    Registered User DaneMuscle's Avatar
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    Modified BLSS progress for 16-year old aspiring powerlifter!

    So for a quick intro I'm doing a modified BLSS after doing the actual one since may 2012, I'm 180 cm 93 kg, started at 67 kg about one year ago, I'm 16 years old and currently in high school. Had the actual BLSS with Power Cleans instead of BB Rows at one point but I changed some things and now my program looks like this:

    Workout A:

    Back Squat 5x3
    Bench 5x3
    Lat Movement 5x10
    Upper Back Assistance 3x8-10
    Tricep Assistance 3x8-10
    Abs 5x10

    Workout B:

    Deadlifts 2x3
    OHP 5x3
    Posterior Chain Movement 5x10
    Hamstring Assistance 3x8-10
    Abs 5x10

    AxBxAxx, BxAxBxx Monday, Wednesday and Friday.

    Currently I'm at around a 110-115 kg Bench, 125 kg Dquat and 160 kg Dead, hoping to bump bench to 125 kg, Squat to 145 kg and Dead to 180 kg by may 3rd, my 17th birthday. Bumping lifts with 2,5 or 1 kg everytime I train. All numbers will be in kg. Expect to gain a few kilos in the process, wouldn't hurt to put some meat on my body.



    Today was workout A day so I did:

    Squat:

    Bar 2x8
    50 2x5
    75 1x3
    90 1x1
    102,5 5x3

    Pretty easy, definitely weak out of the hole, although if I can get it past parallel 99% of the time, I can lock it out too, same with bench and dead.

    Bench:

    Bar 2x8
    45 2x5
    70 1x3
    85 1x1
    96 5x3

    These reps were quite hard for me, I use a "standard" powerlifting bench set up, still working on making it flawless though.

    DB Rows:

    35 5x8

    This was rough, going for 5x10 next time with same weight, then 5x6 or 5x8 with 37,5 kg dumbbell, same style of progression on all assistance lifts.

    Lying EZ Tricep Extension:

    35 3x10

    This really helped my benchpress almost as soon as I started doing it, awesome exercise.

    Facepulls:

    50 3x10

    Good contraction, I really like this exercise

    3x8

    Standing Cable Crunches, bend over to past parallel:

    60 5x10

    This is always a bitch, hate doing abs.

    Cable Tricep Pushdowns just because I felt like throwing in some extra for triceps:

    50 3x10


    Red miniband pull aparts, rotator cuff work at the end, I have a shoulder that's bugging me. Deadlifts on monday, can't wait!
    Training Log - http://forum.bodybuilding.com/showthread.php?t=151962413&highlight=danemuscle

    Current PRs
    SQ 116x5
    DL 160x1
    BP 107,5x1


    Slowly getting back into proper Powerlifting.
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  2. #2
    Registered User DaneMuscle's Avatar
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    This saturday the 9th of december I decided to go to the gym for a bench assistance session. I'm not really hitting any heavy triceps movements until Wednesday next week, expect for OHP on monday. Got in something like ~3000 calories. I did the following:

    Speed Bench:

    50 8x3

    Very fast reps and also good for practicing my setup and legdrive, since I'm weakest at the bottom.

    Last:

    Went for Seated Cable Rows, definitely feel this one in my lats, great exercise.

    75 5x10

    Triceps, went for Lying Tricep Extension.

    25 5x10

    Shoulders tried Seated Shoulder Press but my shoulder was bugging me, so went with Lateral Raises instead.

    7,5 5x10 easy

    Upper Back, went for some Facepulls, love this one, sore already.

    55 5x10

    Biceps, this was spontaneous, went for Hammer Curls

    17,5 3x6-8 reps each arm

    Then did 100 total reps of rear delt/shoulder mobility work with bands to try and keep my shoulder in check. Very excited about deadlifts on monday.
    Training Log - http://forum.bodybuilding.com/showthread.php?t=151962413&highlight=danemuscle

    Current PRs
    SQ 116x5
    DL 160x1
    BP 107,5x1


    Slowly getting back into proper Powerlifting.
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  3. #3
    Registered User DaneMuscle's Avatar
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    So today monday was a deadlift day, and I bumped up by 5 kg on my deads. Felt really beat up, my spinal erectors were trashed, probably due to eating very little sunday, this DOMS is epic. I got my new Adidas Power Perfect 2 shoes, they feel great and firm, probably awesome for squats too. Anyway:

    Deadlifts

    150 2x3

    Went well, but reps were kinda grinding, pretty worked up before this set. PR in sight. 4 minutes between sets.


    Goodmornings

    60 5x5 PR

    These were pretty easy but the form and flexibility is bugging me so I was kinda irritated. 1:30 min. between sets.

    OHP

    53,5 5x3 PR

    I've been microloading every exercise for quite some time, just add 1 or 1,5 kg per session depending. Went well, it seems when my press increases, so does my bench. 4 minutes between sets.

    Facepulls

    60 3x10 PR

    These were pretty easy, with a good contraction. My traps are always sore, either due to benching or directly working my upper back.

    Lying Leg Curls

    Number 6 on the machine 3x10, 2x8

    Very hard reps, I'll just stay with this for next time, aiming for 5x8 or 5x10.

    Standing Cable Crunches

    60 kg 5x10 PR

    Pretty easy with better form, definitely felt it in my abs. God I hate doing abs.

    Some band stretches and foam rolling for my erectors. Weight now around 94 kg. Probably crossing 100 kg bodyweight by next winter. Can't wait for Squats on wednesday, trying out my new shoes for real.
    Training Log - http://forum.bodybuilding.com/showthread.php?t=151962413&highlight=danemuscle

    Current PRs
    SQ 116x5
    DL 160x1
    BP 107,5x1


    Slowly getting back into proper Powerlifting.
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  4. #4
    Registered User DaneMuscle's Avatar
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    Wednesday, Back Squat Day. Knee was jacked up, swollen and ****, went for my increase anyway.

    Back Squat

    105 5x3

    Pretty easy, my new shoes make it easier for me to press through my feet more effectively, my knee made me constantly worry about form though.

    After this I tried benching, wanted to go for paused reps, but my knee limited me setup so severely that there was no point in trying. So I thought I'd just hammer my triceps a bit more instead with some....

    Lying EZ Tricep Extensions

    25 5x10

    For lats I went with Seated Cable Rows:

    80 5x10


    I'm hoping for this to recover soon, I'll probably take a deload after all this, I'm feeling trashed despite eating fine and sleeping fine, I think I'll have better progress with less stress on my body.
    Training Log - http://forum.bodybuilding.com/showthread.php?t=151962413&highlight=danemuscle

    Current PRs
    SQ 116x5
    DL 160x1
    BP 107,5x1


    Slowly getting back into proper Powerlifting.
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  5. #5
    Registered User DaneMuscle's Avatar
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    Monday Back Squat day. Knee still feeling kinda ****ed up. Went for Back Squats, got 100 5x3 pretty easy but I can feel it in my knees now. I'm not squatting till next week and I'll see if it gets better. So, Benchpress:

    75 5x3

    Deloaded, easy. 5x5 next time, then 77,5 5x3, then 5x5 and so on. Planning on using this method for my other lifts too.


    BB Rows:


    50 5x10


    Tricep Extension:


    35 3x10



    Abs:


    100 reps total standing cable crunches
    Training Log - http://forum.bodybuilding.com/showthread.php?t=151962413&highlight=danemuscle

    Current PRs
    SQ 116x5
    DL 160x1
    BP 107,5x1


    Slowly getting back into proper Powerlifting.
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  6. #6
    Registered User DaneMuscle's Avatar
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    Wednesday 19th of december. Knee still obviously damaged so I refrained from deadlifting today. I went for a OHP PR of 1 plate, or 60 kg. It went like this:


    Bar 2x8
    30 2x5
    40 1x3
    50 1x1
    60 1x1
    65 1x0

    Think I could get 65, I went for it, pressed out of the bottom, got stuck in the middle trying to grind it out, but failed. At my current bodyweight I just need a 70 kg to get to 0,75xbodyweight, a milestone in my progress.


    Next up Goodmornings:

    Bar 2x8
    50 1x5
    70 4x5

    Good stretch, felt like I needed to train my hamstrings to a certain extent without too much knee flexion. Worked well, felt good.


    Abs, went for some heavier sets, hate high rep abs.

    65 5x8

    Fairly "easy".


    75 reps of band pull aparts, more narrow grip, really felt it in my upper back and rear delts, shoulder kinda bugging me but it felt good. Deloading press and then going for 65x1 or maybe 70x1 next time around.
    Training Log - http://forum.bodybuilding.com/showthread.php?t=151962413&highlight=danemuscle

    Current PRs
    SQ 116x5
    DL 160x1
    BP 107,5x1


    Slowly getting back into proper Powerlifting.
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  7. #7
    Registered User DaneMuscle's Avatar
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    Friday 21st of december. More casual session, bad diet and sleep leading up to it. A bench press day.


    So I started on the bench.

    Barx8

    Barx8

    40x5

    40x5

    60x3

    60x3

    75x5

    75x5

    75x5

    75x5

    75x5


    All went pretty easy, knee still hurts when setting up, though.

    Next up BB rows, just went straight to 'em.

    50x5

    70x5

    70x5

    70x5

    70x5

    70x5

    Fairly easy, no bad reps or anything.

    For triceps I decided to go with something heavier. Floor Press, first time doing this exercise. I got:

    50x3

    70x3

    70x3

    90x1

    100x1

    All with relatively low rest in between and not too much hassle. Almost zero legdrive due to my knee.

    Abs, standing cable crunches, deep reps till' I look between my own legs.

    70x6

    70x6

    70x6

    70x6

    70x6


    From now on I'll only do heavy movements assistance, 5x5s, 3x5s or 5x3s just for triceps, back and posterior chain, no curls, just chinups or rows, no leg curls, just goodmornings, etc. I think this'll work better, and I hate the DOMS from 1000 reps of BBing work. I'm doing a general deload as soon as I get back to squatting and deadlifting, so I'll make the goals in my sig in time, hopefully.



    Didn't train on 24th of december because I couldn't come home, visiting dad 40 km away and no busses because of snow
    Training Log - http://forum.bodybuilding.com/showthread.php?t=151962413&highlight=danemuscle

    Current PRs
    SQ 116x5
    DL 160x1
    BP 107,5x1


    Slowly getting back into proper Powerlifting.
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  8. #8
    Registered User DaneMuscle's Avatar
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    26th of december wednesday, Bench day. Floor Presses instead of Bench because of my knee.


    Floor Presses, Close Grip


    Barx1x5

    40x2x5

    60x2x3

    80x5x3 Rep/Set PR

    BB Rows

    70x4x7

    Switched to a Pendlay Row style after seeing my horrible form, much better, doing this from now on, 5x3 and then 5x5

    Pendlay Row

    1x3x70


    Went with Lying Tricep Extension because I only had one Tricep movement so far.

    30x2x5

    40x1x5 PR!


    Good workout, taking in ~3500 kcal today.
    Training Log - http://forum.bodybuilding.com/showthread.php?t=151962413&highlight=danemuscle

    Current PRs
    SQ 116x5
    DL 160x1
    BP 107,5x1


    Slowly getting back into proper Powerlifting.
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  9. #9
    Registered User DaneMuscle's Avatar
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    28th of december, DL day. Knee still swollen at this point, so I went with deadlifts off boxes to avoid knee flexion.


    DL off boxes:

    110x3

    110x3

    110x3

    This was much better for my knee, pretty fast reps, 1˝ minutes of rest between sets.


    OHP deloading. Heavier than I expected, likely because of a ****ty warm-up.

    45x3

    45x3

    45x3

    45x3

    45x3

    Went well, pretty easy.


    Pendlay Rows:

    72,5x5

    72,5x5

    72,5x5

    72,5x5

    72,5x5

    Went well, pulled from 5 cm boxes because of lack of flexibility.

    Chinups to reverse my ****ty internal shoulder rotation

    BWx10

    BWx5

    BWx5

    I suck.

    As of today, my knee feels much better, might bench tomorrow.

    EDIT: Started doing Pendlay Rows on all days, both A and B days, as least so far, quicker progression on the lift and better potential to fix my internal shoulder rotation. Win win.
    Last edited by DaneMuscle; 12-31-2012 at 09:22 AM.
    Training Log - http://forum.bodybuilding.com/showthread.php?t=151962413&highlight=danemuscle

    Current PRs
    SQ 116x5
    DL 160x1
    BP 107,5x1


    Slowly getting back into proper Powerlifting.
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  10. #10
    Registered User DaneMuscle's Avatar
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    31st of december, "bench day".


    Floor Press

    Barx5

    Barx5

    40x5

    40x5

    60x3

    60x3

    80x5

    80x5

    80x5

    80x5

    80x5

    ^ Rep PR's!

    Pendlay Rows

    75x3

    75x3

    75x3

    75x3

    75x3

    ^PR's!

    Lying Tricep Extension

    35x5

    40x5 (Thought this was 45, so was happy about my "PR" until I found out)

    45x3 (PR!)

    Bodyweight seems to have risen to about 95 kg. Hoping for full knee recovery ASAP.
    Training Log - http://forum.bodybuilding.com/showthread.php?t=151962413&highlight=danemuscle

    Current PRs
    SQ 116x5
    DL 160x1
    BP 107,5x1


    Slowly getting back into proper Powerlifting.
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  11. #11
    Registered User DaneMuscle's Avatar
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    2nd of January, Deadlift day. Both my knee and shoulder were acting up today. I got up late and just barely made the bus, so no food before that, as I had an appointment in the evening. Anyway, I looked at Sumo Deadlifts and I think I'll pull better that way. I tried some Rack Pulls today.


    Sumo Rack Pulls from the knee:

    60x3

    60x3

    100x3

    120x1

    135x1

    150x1

    165x1 (PR!)

    180x1 (PR!)

    PR would be anything over my best conventional pull to date. These went well, probably could have gotten 190 or 200x1 if I was fresh.

    Tried to OHP, but even the warm-ups hurt my shoulder. I've got to get this shoulder issue fixed. Feels like I can just add gains on gains on gains on gains on my bench and press, but my shoulders just feel like ****. Anyway, Instead I went on with

    Pendlay Rows, decided **** warm ups, and just went for it.


    75x5

    75x5

    75x5

    75x5

    75x5

    Rep PRs

    These felt good, the little amount of difficulty was probably due to my lack of warm up.

    At the end I went with pull-aparts, which I will now be doing every workout, they really pumped my traps and rear delts, no more soreness in a matter of 5 minutes.

    Red mini-bandx20

    Red mini-bandx20

    Red mini-bandx20

    Red mini-bandx20

    Red mini-bandx20

    For a total of 100 reps, felt good. That was it for today, more PRs on friday. Got in 3300 calories post-workout, partly thanks to my nice gf who always stuffs me with food. Will make an effort to eat more in the upcoming days, will be starting school soon, so I might cut down on some volume as my sleep will likely be worse. 2013 for +100 kg BW.
    Last edited by DaneMuscle; 01-02-2013 at 12:07 PM.
    Training Log - http://forum.bodybuilding.com/showthread.php?t=151962413&highlight=danemuscle

    Current PRs
    SQ 116x5
    DL 160x1
    BP 107,5x1


    Slowly getting back into proper Powerlifting.
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  12. #12
    Registered User DaneMuscle's Avatar
    Join Date: Mar 2012
    Location: Denmark
    Age: 17
    Stats: 6'0", 198 lbs
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    4th of january, Floor Press day. Knew this session was gonna be good, started out with....


    Floor Press:

    Barx5

    Barx5

    40x5

    40x5

    60x3

    60x3

    82,5x5

    82,5x5

    82,5x5

    82,5x5

    82,5x5

    ^PRs!

    Seems like my technique with floor press is still getting better, more explosive at the bottom. Wore wrist wraps for ****s one the last set.


    Pendlay Rows:

    50x8

    77,5x3

    77,5x3

    77,5x3

    77,5x3

    77,5x3

    ^PRs!
    These were nice, still not too hard. Like with goodmornings, I feel like flexibility is more of an issue than the weight, it doesn't feel very hard to pull this weight, I just get exhausted from being in that position.

    Tricep work.

    Lying Tricep Extension

    35x5

    40x5

    45x5 PR!

    Glad I got this, triceps getting stronger fast.

    The logical impulse "I do more tricep work, I should do more back work to even out" crossed my mind, so...

    Seated Cable Rows:

    85x8

    85x10 PR

    90x8 PR


    Very good session, felt great. If my knee doesn't heal up anytime soon I might compete in an only bench meet sometime.
    Last edited by DaneMuscle; 01-04-2013 at 10:43 AM.
    Training Log - http://forum.bodybuilding.com/showthread.php?t=151962413&highlight=danemuscle

    Current PRs
    SQ 116x5
    DL 160x1
    BP 107,5x1


    Slowly getting back into proper Powerlifting.
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  13. #13
    Registered User Lukeeeee's Avatar
    Join Date: Mar 2012
    Location: United Kingdom (Great Britain)
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    Good to see another 16 y/o on here, strong lifts brah.
    Workout log - http://forum.bodybuilding.com/showthread.php?t=150854793

    Current PR's:
    Squat - 200kg or 440lbs x 1
    Paused Bench - 115kg or 265lbs x 1
    Sumo Pull - 180kg or 405lbs x 4

    52 books in 52 weeks crew
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  14. #14
    Registered User ThatGuyDave's Avatar
    Join Date: Apr 2012
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    good work man, keep it up!
    meet lifts/gym lifts
    S-127.5kg/150kg
    B- 105g/100kg (touch and go)
    D- 192.5/180kg
    T- 425kg

    My powerlifting log - http://forum.bodybuilding.com/showthread.php?t=154809993
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  15. #15
    Registered User DaneMuscle's Avatar
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    Thank you very much! Haha wow, 134 lbs. with those lifts? Respect! Yeah it's nice with someone to compare to, mirin' squat bro!
    Training Log - http://forum.bodybuilding.com/showthread.php?t=151962413&highlight=danemuscle

    Current PRs
    SQ 116x5
    DL 160x1
    BP 107,5x1


    Slowly getting back into proper Powerlifting.
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  16. #16
    Registered User DaneMuscle's Avatar
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    Sleep and diet over the weekend haven't been too great, got my 8 hours and 3500-4000 kcal per day at least, looking forward to doing some OHP'ing monday, will probably incorporate some shoulder work. I need some posterior chain work that doesn't stress my knee very much.
    Training Log - http://forum.bodybuilding.com/showthread.php?t=151962413&highlight=danemuscle

    Current PRs
    SQ 116x5
    DL 160x1
    BP 107,5x1


    Slowly getting back into proper Powerlifting.
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  17. #17
    Registered User DaneMuscle's Avatar
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    7th of january, "deadlift" day. I decided to go with Goodmornings as my new movement for posterior chain, will do it every workout now as a "replacement" for squats/deadlifts because of my knee's current state. Getting it checked tomorrow. Thinking it might be a muscle imbalance between my hamstring and quadriceps. So...!


    Goodmornings

    Barx5

    Barx5

    40x5

    40x5

    70x3

    70x3

    70x3

    70x3

    70x3

    Felt kinda heavy on my shoulders, probably because the warm up wasn't very thorough, went well anyway. Same weight/rep progression as normally.

    OHP:

    Barx5

    Barx5

    30x3

    45x5

    45x5

    45x5

    45x5

    45x5

    This went well, I much prefer doing heavier sets of 3 than these sets of 5.

    So this is where my session ****ed up, it was 5 in the afternoon, and only then I remembered I had an appointment at 17:30, so I had to skip my rows and pull aparts, and just do some Seated Cable Rows, they went like this:


    85x8

    85x8

    85x8

    Easy stuff, just a minute between sets. My shoulder felt kinda jacked up afterwards, probably because of the lack of pull aparts. It's all a bit chaotic at the moment, with my eating too, but I'm managing it. Can't wait to get my knee checked tomorrow. Pretty good day anyway.
    Training Log - http://forum.bodybuilding.com/showthread.php?t=151962413&highlight=danemuscle

    Current PRs
    SQ 116x5
    DL 160x1
    BP 107,5x1


    Slowly getting back into proper Powerlifting.
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  18. #18
    Registered User DaneMuscle's Avatar
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    Talked to the doctor, she said that my problem was connective tissues around the joint, and not the joint itself, and said that I should avoid heavy negatives with squats for a while. Also prescribed medicine for me. The problem actually occurred when I started squatting wider, when I was doing just-barely-ATG squats with ligher weights and narrow stance, there were no problems, my knees felt good. When my knee heals up, I'll probaby go with that instead of the traditional wide powerlifting stance.
    Training Log - http://forum.bodybuilding.com/showthread.php?t=151962413&highlight=danemuscle

    Current PRs
    SQ 116x5
    DL 160x1
    BP 107,5x1


    Slowly getting back into proper Powerlifting.
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  19. #19
    Registered User DaneMuscle's Avatar
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    9th of January, Floor Press day. Started out with Goodmornings, which I have started to do every workout. Now I realize this might be a bit too much for my erectors, hoping I'll get used to it. So...

    Goodmornings:

    Barx5

    Barx5

    40x5

    40x5

    60x3

    70x5

    70x5

    70x5

    70x5

    70x5

    Went well, a bit hard, but good reps.

    Then, Floor Press:

    Barx5

    Barx5

    40x5

    40x5

    60x3

    60x3

    82,5x5

    82,5x5

    82,5x5

    82,5x5

    82,5x5

    PRZZZ, good pauses

    These were kinda hard, used a full 1 second pause, worked on putting max pressing effort into the bar with an explosion. Flatback, no arch, just triceps, tits and delts.

    Pendlay Rows:

    50x5

    77,5x5

    77,5x5

    77,5x5

    77,5x5

    77,5x5

    A bit of torsojerking on some reps, fixed this by looking down.

    Then some Triceps, will be doing lighter work on "Deadlift" days. First, time....

    SPOON PRESS:

    20x5 (Thought it would be heavy because of the new exercise)

    30x5 PR

    35x5 PR

    40x5 PR

    All pretty easy, I like this exercise, will be hitting some good PR's with it.

    Then back work, went for some Facepulls:

    50x10

    50x10

    50x10

    50x10

    50x10

    Focused on getting a good contraction, trying to build some mass on my back.

    Got me a good little 1300-ish cals right after training, good stuff. Will be taking in about 4000 cals today. Good session.
    Last edited by DaneMuscle; 01-09-2013 at 12:21 PM.
    Training Log - http://forum.bodybuilding.com/showthread.php?t=151962413&highlight=danemuscle

    Current PRs
    SQ 116x5
    DL 160x1
    BP 107,5x1


    Slowly getting back into proper Powerlifting.
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  20. #20
    Registered User DaneMuscle's Avatar
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    11th of january, "Deadlift Day". Bad sleep leading up to this day, trashed upper back and a tight knee. Didn't seem like it was going to be a very good session. Anyway, starting off with...

    OHP:
    Barx8

    Barx8

    35x5

    35x5

    47,5x3

    47,5x3

    47,5x3

    47,5x3

    47,5x3

    These were nice, I felt more tight during the whole set, started having complete 1-second-ish pauses at the bottom, I think this will help develop my bottom level strength.


    Said **** Pendlay Rows, went straight to my upperback work:


    Dumbbell Rows:

    35x10

    35x10

    35x10

    35x10

    35x10

    PRs n' stuff

    Form wasn't spot on everytime, but I pushed through that and made it the best possible, taking a breath between reps.

    Then some shoulder work, or so I thought. I started wanting to do Front Raises, asked the club's only bodybuilder what he'd do for front delt mass, and he recommended Incline DB/BB Bench. First I started off with Incline DB, this ****ed up, so I went to Incline BB Bench, loaded up 50 kg, expecting to do 5x10 fairly easy. Lo and behold, I struggled to complete 2x10, was weak as **** off the bottom and just in general was very fatigued. So I found a superweak point, I have a weak chest and shoulders, also relatively small delts. So this I'll be working on, introducing something like 5x5 Incline BB Bench on OHP days to really hit that spot hard. I've only been floor pressing since my knee injury, so this probably just triggered that weak spot even more.

    I also found that with stretching my hamstring and contracting my knee, I can momentarily get rid of most of that tightness. So hopefully I can start doing some light DL's soon. After this, 100 reps of pull aparts, then had my post-workout yoghurt, and got home. Good session.
    Training Log - http://forum.bodybuilding.com/showthread.php?t=151962413&highlight=danemuscle

    Current PRs
    SQ 116x5
    DL 160x1
    BP 107,5x1


    Slowly getting back into proper Powerlifting.
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  21. #21
    Registered User DaneMuscle's Avatar
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    14th of january, switched cycle around so today was B day, for deadlifts. Decided to try Sumo Deadlifts today. So I warmed up my knee a bit, and started working in with this other guy pulling conventional deads.

    40x5

    40x5

    70x5

    70x5

    100x3

    100x3

    120x3

    120x3

    140x2

    140x1

    Worked up fairly near my conventional PR 152,5x5 with ~2 min. rest between sets and neved pulled sumo before, I think this is the right style for me. The guy I was working with told me to make the initial pull slower and less of a "jerking" motion, and this actually made me feel more tight, especially pulling the slack out of the bar beforehand.


    Will be doing this ramping up to a top set of 3/5 on B days from now on, will introduce lighter squats if my knee keeps feeling good.

    OHP:

    Barx5

    Barx5

    35x3

    35x3

    47,5x5

    47,5x5

    47,5x5

    47,5x5

    47,5x5

    This went well, those 5 rep sets feel like ****ing cardio though, my endurance sucks.

    DB Rows:

    30x10

    30x10

    30x10

    30x10

    30x10

    As opposed to last time using 35 kgs, I had proper form through out these sets, definitely felt it in my back.

    Shoulder/chest stuff:

    EZ Bar Front Raises:

    15x10

    15x10

    15x10

    15x10

    15x10


    Maybe I would be better off using an exercise with better loading potential, probably using this/incline bench for lower reps next time.


    100 reps pull aparts, felt good. Great session, volume seemed perfect for the day. 1100 cals post-workout chocolate <3 <3 <3 Until wednesday.
    Training Log - http://forum.bodybuilding.com/showthread.php?t=151962413&highlight=danemuscle

    Current PRs
    SQ 116x5
    DL 160x1
    BP 107,5x1


    Slowly getting back into proper Powerlifting.
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  22. #22
    Registered User DaneMuscle's Avatar
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    Wednesday 16th january's training: Floor Press time.


    Barx5

    Barx5

    40x5

    40x5

    60x3

    60x3

    75x1

    85x3

    85x3

    85x3

    85x3

    85x3

    Technically these were PRs

    This went well, was hard but got all my reps.

    Went on to do Back and Triceps stuff.

    Dumbbell Rows:

    35x8

    37,5x6 PR

    40x6 PR

    Spoon Press:

    35x8

    40x8 PR

    42,5x5 PR

    Starting to like this exercise, I've noticed increased tricep strength and size, same with my back. Glad to make progress on something now that my knee is ****ed up.


    Tried backsquatting with just the bar first in this workout couldn't do it, now the day after my knee is swollen and tight. Maybe I should take the meds I've been prescribed. Will be stretching, hope it'll help. I probably won't be deadlifting much on Friday :'(


    BW: 94 kg
    Cals on the day: ~4800
    Training Log - http://forum.bodybuilding.com/showthread.php?t=151962413&highlight=danemuscle

    Current PRs
    SQ 116x5
    DL 160x1
    BP 107,5x1


    Slowly getting back into proper Powerlifting.
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  23. #23
    Registered User DaneMuscle's Avatar
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    Friday's training, very surprising. Knee swollen as **** in the morning, could barely extend my knee. At about 1 o'clock I got to the gym, my knee had been getting better over the course of the day. So I wanted to start with some light...


    Sumo Deadlifts, this exercise took an interesting turn.

    60x5

    60x5

    100x3

    100x3

    120x1

    135x1

    150x1 Sumo PR

    160x1 PR!

    Worked up to that PR kind of out of nowhere, was glad about that.

    Overhead Press, should have been 47,5 5x5 but I was in PRland, so I decided to go for it.

    Barx8

    Barx8

    35x5

    35x5

    45x5

    45x5

    55x1

    60x3 PR!

    Then to backwork, Seated Cable Rows:

    85x8

    90x8

    95x8 PR

    Shoulder/Chest assistance:

    Incline BB Bench

    50x8

    55x6

    60x6

    I suck at these, really need stronger shoulders and chest.

    Got in ~2500 cals worth of food as a post-workout meal.

    I'll be looking into a different kind of rep/set cycle for the next month, lasting over 4 weeks. 5x3/3x2/2x1/deload, with week number three basically being a PR week, where I ideally will be hitting 5 kg PRs on deadlifts and 2,5 kg PRs on Floor Presses and OHP. If I can go for more, I will do that of course. Food and sleep better these days.
    Training Log - http://forum.bodybuilding.com/showthread.php?t=151962413&highlight=danemuscle

    Current PRs
    SQ 116x5
    DL 160x1
    BP 107,5x1


    Slowly getting back into proper Powerlifting.
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  24. #24
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    21th of january, Floor Press. This ended up as quite an interesting day, I had some new ideas for tricep work. Starting off with Floor Press, I have a 1RM Attempt (Lol, attempt) on friday of 105 kg, this number will dictate the numbers for my 5x3/3x2/2x1 cycle starting from next monday. Today was 3x2.

    Floor Press:

    Barx8

    Barx8

    50x5

    50x5

    70x3

    70x3

    80x1

    90x2

    90x2

    90x2

    Went well, good pauses.

    Did some spontaneous backstuff, never done these before.

    Inverted Rows:

    BWx10

    BWx10

    Bwx10

    Then I collected some chains around the gym, got 20 ~1 kg chains and made this up on the fly, wanted to do a ramping/dropset kind of thing. Number before reps is number of chains and also roughly added weight in kg.

    10x10

    15x8

    20x6

    15x6

    10x6

    30 sec. rest between sets.

    Then went over to finish off the tricep work, made this up on the fly too.

    Tricep Pushdowns, straight bar.

    50x10

    60x8

    70x6

    60x6

    50x8

    Then some back stuff (My ADHD definitely shows when logging this session):

    V-Bar Lat Pulldowns

    80x8

    70x8

    50x8

    Very nice session, finished it off with 100 reps of rotator cuff work.

    I'll be hitting a 1RM of 65 kg wednesday on OHP, this will determine percentages for my upcoming cycle. Just medium intensity 3x2 Sumos on wednesday.
    Training Log - http://forum.bodybuilding.com/showthread.php?t=151962413&highlight=danemuscle

    Current PRs
    SQ 116x5
    DL 160x1
    BP 107,5x1


    Slowly getting back into proper Powerlifting.
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  25. #25
    Registered User DaneMuscle's Avatar
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    23th of january, sumo taim. My knee was feeling a bit tight, I had PE at school before training, so I walked around a bit more and it didn't take much to warm up my knee at the gym. Starting off with Sumo Deadlifts.


    50x5

    50x5

    70x5

    100x3

    100x3

    120x1

    145x2

    145x2

    Wasn't really sure what to do for today's deadlifts, since I'm starting a cycle (*Grin*) next week. Was fairly easy, all the singles were a piece of cake.

    Then OHP:

    Barx5

    Barx5

    30x3

    30x5

    50x1

    65x1

    This was a grinder, an absolute max. Will be basing my cycle off of this lift. 35 kg more to the holy grail, 100 kg strict OHP.

    Back **** around with some Cable Rows, irrelevant.

    Incline BB Bench. I think it's important to have some kind of full range pressing to my chest when I don't bench at the moment.

    55x8

    60x6

    65x5

    Had about 2 left on every set, I shouldn't be pushing as hard on assistance, I'm trying hard not to make the typical novice mistake of losing focus and doing too much work in the gym.


    Calories for today 'bout 4700-5000.

    Good session.
    Training Log - http://forum.bodybuilding.com/showthread.php?t=151962413&highlight=danemuscle

    Current PRs
    SQ 116x5
    DL 160x1
    BP 107,5x1


    Slowly getting back into proper Powerlifting.
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  26. #26
    Registered User ThatGuyDave's Avatar
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    Stats: 5'6", 143 lbs
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    Originally Posted by DaneMuscle View Post
    Thank you very much! Haha wow, 134 lbs. with those lifts? Respect! Yeah it's nice with someone to compare to, mirin' squat bro!
    Only reading this now! cheers man, just read through your new posts, your doing ace, keep it up
    meet lifts/gym lifts
    S-127.5kg/150kg
    B- 105g/100kg (touch and go)
    D- 192.5/180kg
    T- 425kg

    My powerlifting log - http://forum.bodybuilding.com/showthread.php?t=154809993
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  27. #27
    Registered User DaneMuscle's Avatar
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    25th of january, 2013. This was a good day, I was going for a max to determine weights used in my next program cycle.


    Floorpress:

    Barx3x5
    50x3x5
    70x2x3
    80x2x2
    90x1x1
    105x1 PR!

    Good pausing, probably had something like 5-7,5 kg more in me.

    Moving onto chinups, this took a lot of time.

    BWx8
    BWx5
    BWx8
    BWx6
    BWx5
    BWx5
    BWx5
    BWx5
    BWx3

    For a total of 50 reps, 3-5 min. of rest between sets. Will be doing pullups on deadlift days.

    EZ Tricep Extension

    35x8

    35x8

    35x8

    100 reps of rotator cuff work/pull aparts. 5-10 minutes stretching.

    Gym weight 94,9 kg. Taking in about 5000 cals today. Knee felt ****ed up in the morning, but I think I'll be fine for monday's Sumos. Good session overall.
    Training Log - http://forum.bodybuilding.com/showthread.php?t=151962413&highlight=danemuscle

    Current PRs
    SQ 116x5
    DL 160x1
    BP 107,5x1


    Slowly getting back into proper Powerlifting.
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  28. #28
    Registered User DaneMuscle's Avatar
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    Thanks buddy, appreciate it. I might even be able to bench my own bodyweightx10 one day if I keep it up, haha! Are all your lifts raw, by the way?
    Training Log - http://forum.bodybuilding.com/showthread.php?t=151962413&highlight=danemuscle

    Current PRs
    SQ 116x5
    DL 160x1
    BP 107,5x1


    Slowly getting back into proper Powerlifting.
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  29. #29
    Registered User DaneMuscle's Avatar
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    Only the dead can know peace from this DOMS, 50 chinups not even once. Will be doing something more like 20-30 reps of pullups/chinups from now on.
    Training Log - http://forum.bodybuilding.com/showthread.php?t=151962413&highlight=danemuscle

    Current PRs
    SQ 116x5
    DL 160x1
    BP 107,5x1


    Slowly getting back into proper Powerlifting.
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  30. #30
    Registered User ThatGuyDave's Avatar
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    Originally Posted by DaneMuscle View Post
    Thanks buddy, appreciate it. I might even be able to bench my own bodyweightx10 one day if I keep it up, haha! Are all your lifts raw, by the way?
    if thats your goal, you'll get it in no time with hard work. Yeah, all raw
    meet lifts/gym lifts
    S-127.5kg/150kg
    B- 105g/100kg (touch and go)
    D- 192.5/180kg
    T- 425kg

    My powerlifting log - http://forum.bodybuilding.com/showthread.php?t=154809993
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