Gains will be made... Nikson's road to strength and ATG squats (SS)

[nikson4]

Started lifting a couple months ago after getting fed up with the way I was living and deciding to work to change the things I can. I did a dirty bulk that could have been better, but I definitely feel a lot stronger. I don't have enough posts to link to the pic thread with 2 months results. Now I'm ready to take it to the next level with a clean bulk and no forced interruptions. This journal is a place for me to track my lifts/diet and stay motivated. I'll be starting babylovers ss tomorrow morning. Long ways to go, but I'm more motivated than ever to eat and lift big.

Two days (babylovers SS)
A
Squat 3x5
Bench 3x5
Chins 15-20 total reps, add weight or use assisted.
Rows 3x5 SUPER STRICT.
Optional: Cable rows, 3x8 bicep work, 3x8 rear delt flyes
B
Front squat 3x5 (will most likely be doing leg press until I'm flexible enough)
MP 3x5
Deadlifts 1x5
Optional: 15-20 reps of dips, 3x8 tricep work


For starting it off right

[nikson4]

First workout today and man are my legs inflexible. I can barely get to parallel with 95lbs and even then I feel like I'm leaning too far forward and using my back. I can do three plates 10+ times on the sled so I think it's mostly a issue with my frame and flexibility. Part this log is to track my progress towards a full atg squat.

Squat: 95lb 3x5
Bench: 155lb 3x5
Chins: 15
Rows: 40lb 3x5 + 40lb machine 2x8
Preacher curls: 45lb 3x8
Delt flys: 40lb 3x8

[nikson4]

Leg Sled (for front squat): 320lbs 3x5
Dumbell military press: 40lbs, 45lbs, 45lbs 3x5
Deadlift: 115lbs 1x7
Dips: 60lbs 3x7
Tricep pulldown: 60 3x5
Calf raises: 3x10

[nikson4]

I can't squat, i get the feeling it's gonna take me long time to get the point where I can keep my heels down and get parallel. I tried box squats tonight and think that may be helpful. Other than squats I think things are going well.


Squat: 95lb 3x5
Sled: 215lb 3x8 (trying to keep the weight on heels to stretch for real squats)
Bench: 165lb 3x5
Chins: 20
Rows: 40lb machine 3x8, 30lb dumbell 3x8
Seated rows: 80lbs machine 3x8
Delt flys: 40lb 3x8

[nikson4]

Since school hasn't started yet it's a mix of heavy lifting and old new years resolutioners. I'm gonna start bringing my phone to get pics of some of these oldies lifting. Some guy dragged a bench into the squat rack and went at it with a full 3in rom slamming the rack on the way down lol. Gonna start putting up picks for the lols.

Preacher curls: 45lbs, 55lbs, 55lbs 3x8
Dumbell military press: 40lbs 3x5
Deadlift: 135lbs 1x6
SLDL: 65lbs 2x5
Dips: 60lbs 3x7
Tricep pulldown: 60 3x8
Calf raises: 4x10

[nikson4]

Started the 2nd week today.

Sled: 270lb 3x5
Bench: 155, 165, 165, 165 4x5
Standing single leg curl: 40 4x5
Chins: 20
Rows: 45lbs
Delt flys: 60lb 3x8
Preacher curls: 55lbs, 65lbs, 55lbs 3x8

[nikson4]

Just went to sleep early yesterday because I was exhausted. Was able to hit the gym today instead which felt good. Still struggling with the deadlift/squat.


Dumbell military press: 45lbs 3x5
Deadlift: 135lbs 1x6
SLDL: 95lbs 2x5
Dips: 7,5,5
Tricep pulldown: 60 3x8
Calf raises: 3x10
Shrugs: 45 dumbells 2x10

[nikson4]

I took a few days off because I was really tired and busy with school. Was able to get back in the gym today feeling recovered and ready to hit it hard.

Sled: 270lb 3x5
Bench: 165lb 3x5
Standing single leg curl: 40 3x5
Chins: 20
Rows: 40+70lbs machine 4x8
Delt flys: 50lb 3x8
Lat pulldowns: 90lbs, 3x8

[nikson4]

Dumbell military press: 45lbs 3x5
Deadlift: 135lbs 1x5
Dips: 6,6,5
Tricep pulldown: 60 3x8
Shrugs: 45 dumbells 2x10
Preacher curls: 55lbs 3x8

[nikson4]

Sled: 270lb 3x5
Bench: 155, 165lb, 175 x5
Standing single leg curl: 30 3x8
Chins: 20
Delt flys: 50lb 3x8
Lat pulldowns: 90lbs, 3x8

[nikson4]

Played some basketball today. I'm trying to work in more cardio even though I'm bulking. Feels good to be on the court again.

[nikson4]

Went to lift but half the gym was closed due for a class. The other half was overflowing so I just played basketball instead.

[nikson4]

Dumbell military press: 50lbs 3x5
Deadlift: 135lbs 1x8
Dips: 7,7,6
Tricep pulldown: 70 3x8
Side Lat Raises: 15 dumbells 2x8
Preacher curls: 55lbs 3x8

[nikson4]

Sled: 270lb 3x5
Bench: 165, 175lb, 175 x5
Standing single leg curl: 40 3x5
Chins: 20
Lat pulldowns: 90lbs, 3x8

[nikson4]

Dumbell military press: 50lbs 3x5
Deadlift: 135lbs 1x5, 205 1x4
Dips: 7,5,5
Tricep pulldown: 70 3x8
Preacher curls: 55lbs 3x8
Machine rows 90lbs 3x8

[nikson4]

Sled: 270lb 2x5, 360lb 1x5
Bench: 175 3x5
Standing single leg curl: 40 3x5
Chins: 20
Lat pulldowns: 90lbs, 3x8
Machine rows 90lbs 3x8

[nikson4]

Dumbell military press: 50lbs 3x5
Deadlift: 135lbs 1x5, 205 1x4
Dips: 7,5,5
Tricep pulldown: 70 3x8
Calf Raises 3x10

[nikson4]

Sled: 270lb 2x8, 360lb 1x4
Bench: 175 3x5
Standing single leg curl: 40 2x5
Chins: 25
Lat pulldowns: 80lbs, 3x8
Machine rows 80lbs 3x8
Preacher curls: 55lbs 3x8

[nikson4]

Dumbell military press: 50lbs 3x5
Squats: worked on strechting with the bar only
Dips: 5,5,5,5
Tricep pulldown: 70 3x8
Delt Flys: 50 3x8
Front Pullups 3x6

[nikson4]

Sled: 270lb 2x8, 360lb 1x4
Bench: 175 2x5 155 1x5
Standing single leg curl: 40 3x8
Chins: 7,5,5
Lat pulldowns: 90lbs, 3x8
Machine rows 80lbs 3x8

[nikson4]

Was really tired today, but still got in a hard workout. Looking forward to a rest day tomorrow.

Dumbell military press: 50lbs 2x5 40 1x5 (had to drop set)
Deadlift: 135lbs 1x5, 205 1x5
SLDL: 115 2x5
Dips: 5,5,5
Tricep pulldown: 40 3x8
Preacher curls: 55lbs 3x8

[nikson4]

Sled: 270lb 2x8, 320lb 2x5
Bench: 175 3x5
Chins: 7,6,4
Lat pulldowns: 90lbs, 4x8
Machine rows 80lbs 3x8
Pec Deck Flys: 50 3x8
Calve Raises: 10,10,12,12

[nikson4]

Dumbell military press: 50lbs 2x5, 1x3
Deadlift: 185lbs 1x5
SLDL: 95 3x5
Dips: 5,5,5
Tricep pulldown: 80 3x8
Preacher curls: 55lbs 3x8
Machine Row: 80 3x8, 125 3x8
Sled 270 3x5

[nikson4]

Was very sore and tired this morning, so I scaled it back a bit.

Bench: 135 3x8
Chins: 7,7,7
Lat pulldowns: 90lbs, 3x8
Machine rows 80lbs 3x8
Pec Deck Flys: 50 3x8
Standing Leg Curls: 40 3x5

[nikson4]

Dumbell military press: 50lbs 2x5, 1x3, 40lbs, 1x5
Dips: 5,5,5
Tricep pulldown: 80 3x8
Machine Row: 80 3x8, 125 3x8
Sled 270 3x8
Calve raises 3x12

[nikson4]

Bench: 1753x5
Chins:6,5,5
Lat pulldowns: 90lbs, 3x8
Machine rows 90lbs 3x8
Pec Deck Flys: 50 3x8
Sled 270 8,6,5

[nikson4]

Switching it up and going with PHAT. The new program is

Day 1: Upper Body Power Day

Pendlay Rows: 3x3-5
Weighted Pull-Ups: 2x6-10
Rack Chins: 2x6-10
Bench Press: 3x3-5
Overhead Press: 3x6-10
Cambered Bar Curls: 3x6-10
Skull Crushers: 3x6-10

Day 2: Lower Body Power Day

Squats: 3x3-5
Hack Squats: 2x6-10
Leg Extensions: 2x6-10
Stiff Legged Deadlifts: 3x5-8
Glute Bridges: 2x6-10
Standing Calf Raises: 3x6-10
Seated Calf Raises: 2x6-10
Weighted Crunches: 2x6-10

Day 3: Rest

Day 4: Back and Shoulders Hypertrophy Day

Pendlay Rows: 6x3 @ 65-70% of 3-5 max
Rack Chins: 3x8-12
Seated Cable Row: 3x8-12
Dumbbell Shrugs (incline): 2x12-15
Close Grip Pulldowns: 2x15-20
Seated Dumbbell Presses: 3x8-12
Uprights Rows: 2x12-15
Side Lateral Raises: 3x12-20
Woodchoppers: 3x8-12

Day 5: Lower Body Hypertrophy Day

Squats: 6x3 @ 65-70% of 3-5 max
Hack Squats: 3x8-12
Leg Presses: 2x12-15
Leg Extensions: 3x15-20
Stiff Legged Deadlifts: 3x8-12
Lying Leg Curls: 2x12-15
Seated Leg Curls: 2x15-20
Standing Calf Raises: 4x10-15
Seated Calf Raises: 3x15-20

Day 6: Chest and Arms Hypertrophy Day

Bench Press: 6x3 @ 65-70% of 3-5 max
Incline Bench Press: 3x8-12
Chest Press: 3x12-15
Incline Cable Flyes: 2x15-20
Preacher Curls: 3x8-12
Dumbbell Concentration Curls: 2x12-15
Spider Curls (incline): 2x15-20
Seated Tricep Extensions: 3x8-12
Rope Press Downs: 2x12-15
Hydra Presses: 2x10-12

Day 7: Rest

[nikson4]

Starting Phat on monday, did this today

Sled: 270lb 3x8
DB MP: 55 5,5,4
Standing single leg curl: 40 3x5
Chins: 8,6,6,5
Lat pulldowns: 90lbs, 3x8
Tricep pulldowns: 60 3x8
Rows: 80 3x8
Chest Flys 15lbs 3x8

[nikson4]

Pendlay Rows: 45lbs 3x5
Pull-Ups:7,7,7
Lat Pulldowns: 90 3x8
Bench Press: 175, 175, 185 x5
db Overhead Press: 55 3x5
Precher Curls: 55 3x8
Skull Crushers: 3x8

[nikson4]

Pendlay Rows: 45lbs 3x5
Pull-Ups:7,7,7
Lat Pulldowns: 90 3x8
Seated Cable Row: 80 3x8
Close Grip Pulldowns: 40 3x8
Uprights Rows: 20 3x8