Last few months as a teen, Baco_bacon's log of gainz and tonez

[baco_bacon]

Yes, starting again at this logging thing. I used to be really consistent, but got out of the swing of it and now I want one in efforts of being more organized. I'll try to keep this short, but I've been lifting for like 5 years now with the original intention of just being really fit after a little relapse of anorexia to really enjoying lifting over cardio. In the beginning being a goal for just size, then decided to get into powerlifting and have competed in 3 comps, and now my goal is really just to stay as lean and strong as possible while I continue my lean bulk/recomp. I started out around 135 lbs at 5'8 and now I'm hovering at a 197-198 at 5'9, feeling pretty lean and happy with progress over the past year. Last year (my freshman year in college), I got to be my strongest so far (475 squat, 300 bench, 485 deadlift) at like 208 lbs pretty friggin chunky. Then over the summer I did a lot of manuel labor/less lifting and sat at a really lean/skinny 175. Been lean bulking since then and where I am now is much bigger/leaner in terms of measurements compared to last year.

I just started a new routine following Matt Ogus's 7/5/3 guideline really focusing on percentages and bringing my numbers back up to the strongest and beyond, with the ultimate goal right now of muscle but I really want to continue getting stronger at the same time. I'm currently lifting with 4 people at my school and we're all doing a similar thing. My workout buddy, Kevin, and I changed the numbers to 6x6, 7x5, and 8x4 rather than 5x7, 7x5, 10x3 for a bit more volume, and then we both want to continue slowly adding more and more volume over the next few months.

Basically, my routine right now looks like:

Week 1: 6x6, week 2: 7x5, week 3: 8x4. Week 4: either deload or restart depending on how I feel.

Sunday: Chest and bis
Tuesday: Legs
Thursday: Shoulders, chest accessory, and triceps
Friday: Back
Saturday: Accessories/Mobility/Olympic Lifting

I'm also trying to incorporate sprinting, box jumps, and hitting mobility as frequently as possible. I will possibly start olympic lifting every saturday morning because it would be really nice for recovery, accessories, and just to do something new. Since I have decided to continue lean bulking through sometime next year, I want to be as healthy and mobile as I possibly can.

Longish term goals:
Stay lean and get as strong as possible (goals being 550+ squat, 315 for reps bench, and 550+ deadlift)
Be overall a lot more athletic and healthy
Build as much muscle over the next 2 years and possibly compete in bodybuilding, performing a strict cut and getting below 8% BF
Build chest up to a respectable level. It's grown a lot this past year but needs to catch up to everything else big time.
17" arms, 28" legs, 17" calves, bigger chest

Measurements, might not be measuring perfectly but these are fairly accurate:
Height: 5'9 (ish, haven't measured in a while)
Weight: 197-198 gym weight
Neck: 16"
Chest: 42"
Waist: 34"
Armz: 16.5" (right arm 16)
Forearms: 13.5
Legs: 26"
Calves: 16

[baco_bacon]

I started out with my maxes set fairly low to get used to the volume/because I plan on running this style of programming and progression for awhile now.

Last week for squats was: 315x6x6. I did 315 4x6 and then 325x6 and 335x6 after. Tired, but a lot in the tank.
Bench was 205x6x6. Fast, but fatigued near the end.
Press was 135x6x6
Deadlift was 345x6x6. Dropped a lot to work on form, so very speedy and felt nice.

First week was fairly easy, but I can already see how difficult it will get. I'm super stoked to up my max because I'm already starting to get used to the volume.


Here was my chest day on Sunday:

Bench 7x5 @ 75%:
w/u
bar x 10
135 x 10
185 x 5
220 x 6 x 5
220 x 7

Pleased with my last set, considering I had enough in me to crank out a couple more reps after 6 sets previously. Bench felt solid today. Fixed my form up a few weeks ago and its been feeling smoother ever since + chest feels so much more worked now.

Incline DB Press:
35s x 10
65s x 10
80s x 4
85s x 6
90s x 6
100s x 5 help on first rep, not sure how much help.

Low Incline Crossovers superset with Champagnes ([link="http://i.ytimg.com/vi/wfmemBcctUo/maxresdefault.jpg"] holding dumbbells together[/link])
3 sets

High Incline superset Pullovers
3 sets, suuper deep pullovers

Biceps


Notes:
Bench felt awesome. Total volume of 8140 (thanks Syd, I'm going to be counting my volume from now on). Incline was f*cking great, 90's flew up and the 100s felt awesome. Definitely a PR.
Tomorow is legs, so I should go to bed soon (class in 8 hours exactly). 345x7x5, and I'll rep out 345 on the last set if I can. Then fronts, RDLs, Lunges, and box jumps (most likely).

Will update tomorrow

[baco_bacon]

Chrome for some reason is not allowing me to edit my OPs... grr, I apologize for the typos

[baco_bacon]

Excellent leg workout today! The volume really tested me both physically and mentally. Total volume for squats (working sets): 12,075lbs

Squat:
w/u
bar x 10
bar x 10
135 x 8
225 x 5
265 x 4
300 x 3
345 x 7 x 5

First 3-4 sets were speedy as hell, last few sets were real tough. Speed was fairly consistent, but man it was feeling heavy.

Fat bar RDL:
135 x 4 x 12

Box Squat @ parallel:
135 x 5
225 x 2 x 5
275 x 6

Leg Extensions:
3 sets


Ran a few laps after.


Off to work now for the rest of the night. Thankfully I work with food so I can EEEEAT!!

EDIT: DAE have a problem editing/saving posts with Chrome? Fuuuu I don't wanna have to resort to firefox

[baco_bacon]

Excited for shoulders/tris and chest accessory tomorrow. 7x5 @ 145 is going to be fun. Really need to work tucking in my triceps when I press

[baco_bacon]

Shoulders/Chest Accessory/Tris
Week 2: 7x5 @ 80%

Press:
w/u
bar x 10
95 x 8
125 x 5
145 x 6 x 5
145 x 6

Very happy I was able to crank out 6 reps on my final set. Press is in good shape. Volume = 5220

Incline Press:
35s x 10
55s x 10
70s x 12
80s x 12
80s x 17

Probably a PR...

Flys:
30s x 3 x 12

OH DB Ext:
80s x 3 x 12

Pushdowns/Tricep Extension:
3 supersets

Calves


Ridiculous upper body pump at the end. Volume is already working wonders. 7x5 deadlifts tomorrow then going after 8x4 for next week's workouts.

[baco_bacon]

^^^ Yesterday's volume = 5,220

Back day today: 7x5 at 80%
Total (working set) volume: 14,330

Deadlift:
w/u
bar x 10
135 x 10
225 x 5
315 x 5
375 x 6 x 5
385 x 8

Not quite PR territory, still a bit to go until there. But I have high hopes as the 385x8 flew up, considering how dead I was after 6 sets.

WG Pulldowns / Pullovers:
3 sets

DB Row:
60s x 12
80s x 12
90s x 12
115s x 12 --> 60s x ???

Strict 1 Arm Cable Row:
Standing up, 3 sets strict


some more light/squeezing sh*t and forearms. Excellent pump, back was feeling great. Weighed in at 198.4

How my back currently looks. Relaxed/pumped. Really starting to focus more on hitting the middle back and bringing that out.

[baco_bacon]

Chest/Bis: 8x4 at 85%
Total (working set) volume: 7,960

Bench:
w/u
135 x 10
185 x 8
215 x 3
230 x 4 x 4
235 x 2 x 4
240 x 4
240 x 6
135 x 20

Minor spot on the 6th He said he didn't help, but still a little hesitant. Whatever! Great set regardless

Incline DB:
35s x 10
60s x 10
80s x 12
80s x 2 x 10 (help until 12)

Flies / DB Pullover:
3 sets

Standing Cable Curl (elbow at 90 degrees curling inward... forget what its called):
3 sets, negatives on last set

More bis

F*cking awesome chest session. Bench drained me, but am very pleased with those numbers right now. Was "supposed" to do 230 8x4, but it was flying today. Btw I'm sorry if the rest of my workouts aren't too detailed, just need to get into the habit of logging consistently

[baco_bacon]

Legs: 8x4 at 85%


Squats:
Total (working set volume): 11,880
w/u
bar x 10
bar x 10
135 x 10
225 x 8
295 x 5
365 x 4 x 4
375 x 3 x 4
385 x 4

The last set at 385 was definitely tough. Maybe had 1 more in me. Glad i'm able to rep out 385 on my 8th set, considering how pathetic my strength was getting doing bbing bullshart. Gotta up my max on everything

Axle Bar RDL (standing on box):
135 x 12
185 x 2 x 12

BB Lunges:
135 x 6
135 x 8
155 x 10

Gonna go up to 185 next week I think. These felt great.

Box Jumps (+ # of plates):
Box x 3
+2 x 3
+4 x 3
+6 x 3
+8 x 3
+9 x 3
+10 x 3

This is about 45-46 inches. I'll measure for accuracy next time... but ending the workout with a fast twitch felt jooocy.


Notes:
Great lift...legs were toast by the end of this. Super pleased with my box jumps as well, did not think I was going to be able to do jump 10 plates. I can already tell squats are going to be flying from this volume and I'm stoked to see where I go.

Supposed to do *153* for press on thursday 8x4. Fuark I need microplates. Probably going to start with 150 for the first 4~ sets and go up from there again. Then next cycle do more sets, or all at 155, depending on how well it goes!

[baco_bacon]

Shoulders/Tris and chest accessory: 8x4 at 85%

Press:
Total (working set) volume: 4800
w/u
bar x 10
bar x 10
95 x 8
125 x 4
150 x 8 x 4

Press was hard in the beginning. Reps were slow, joints felt tight as fuark, and I had no energy left to either a) go up in weight or b) rep out more than 4 for my last set. Still got all my reps!

Incline BB:
bar x 10
135 x 3 x 12

Last set all pause.

Dips:
BW x 2 x 15
+53 x 2 x 10

Skullcrushers (last set superset CG):
75 x 12
95 x 2 x 8

Pushdowns / OH Ext:
3 sets

Lateral raise / Facepulls / Cable Lateral Raise:
3 sets

Ab Circuit (cable crunches, woodchops, leg raises):
3 sets


Notes:
Excellent workout. Energy was meh but still blasted through everything and ended up getting a noice pump. Time to study for the night

[baco_bacon]

Chest/Bi: 7x6 at 75%

Bench:
Total (working set) volume: 9,315
bar x 10
135 x 10
185 x 8
210 x 2 x 6
215 x 2 x 6
220 x 2 x 6
225 x 7

Uhh, so last cycle at 6x6 was only 205 so my volume was 7380, so 1,935 more lbs than last time. I remember how obnoxiously difficult it was, too. HUGE increase in volume and strength from just 3 weeks ago. Let's keep this volume going ^^^ and keep recovery to a maximum. Will start with 215 next time and end with my last 2-3 sets at 225, not just my last.

Incline DB:
35s x 10
60s x 10
90s x 3 x 7

Flies / BW Dips:
3 sets

Preacher Curls / Hammers:
3 sets

Forearms


Notes:
Upping the volume. Was finally starting to get used to the volume and now my buddy Kevin is upping a set every single workout hahah. He's been running this for 4+ months now and has gotten insanely strong from it, so I said f*ck it i'll increase volume with him as well. 42 reps today... damn. I can only imagine how 9x4 day is gonna be. Gotta step up my eating game. Weighed in at 197.4 today only consuming a banana/taking dump. Still feel REALLY good and lean enough to bulk up to 200-202 morning weight I believe.

Drained from shenanigans from all day yesterday... no drinking haha but still 7~ hours of sleep. Mini side rant- recovery is something I am trying really hard to better myself in. If I want to succeed and continue progressing I need to, there's just no way around it. Not just in diet, because my diet is pretty good right now, but in sleep and drinking especially. I will admit I've been quite a party boy these past two years and drink on average of once every weekend, sometimes twice. And by drinking I mean getting sloppy like once a week, which is fun as f*ck and I feel pretty recovered by Sunday workouts since partying typically is on friday nights, but i'm going to make a conscious effort to avoid getting stupid drunk every weekend and replace a night with either a) studying, getting another extra couple hours of sleep, or yoga at night. It is college, not saying that as an excuse, but finding a healthy balance IMO is the best way to have fun and better yourself all the while.
For those interested, this year has probably been my lowest year of my life in terms of motivation/grades/and overall happiness in general. I haven't sought treatment or advise at all, but I was dealing with depression since early this academic year after me and the ex split and i'm finally starting to feel like me again. Motivation is coming back after a 2 whole quarters of painstakingly low inspiration when it came to, well, really anything in life. And sadly the most important aspects of my life has suffered - grades, lifting, relations, and above all my own well-being. The worst kind of low you can find yourself is a mental low... so for whoever reading and is curious/would like to talk or who feels like they just need advice themselves, shoot me a PM or post in here. I'd love to talk, always feels good to connect with others.

/essay.


7x6 @ 325 squat on Tuesday. Shouldn't be too rough, but that means i'll just have to increase the weight throughout the session. It would be nice to end with 355 ~ and still have 1-2 more than 6 in the tank after my last. We'll see.

[baco_bacon]

Legs: 7x6 @ 75%


Squat:
Total (working set volume): 13,770 lbs
w/u
bar x 10
135 x 10
225 x 5
275 x 5
325 x 7 x 6
335 x 2 x 6

Last cycle's volume was 11,520. Volume is getting hiiigh, I think after this 3 week cycle I am going to start splitting up my squats and deadlifts into twice a week, sort of like what Sid has been doing. Tried going for a 7th rep on my last set and f*cking failed. Wasn't as mad about failing but when I racked it I just dropped on my *ss cause I was so tired and bruised my left glute, which did nothing but leave me in obnoxious pain for the rest of the workout.

RDL:
bar x 10
135 x 10
225 x 10
315 x 2 x 8
275 x 8

DB Lunges:
50s x 3 x down-and-back (like 40ft~ total (?))

Box Jumps:
4 sets

Leg Ext:
3 sets


Notes:

7x6 @ 325 squat on Tuesday. Shouldn't be too rough, but that means i'll just have to increase the weight throughout the session. It would be nice to end with 355 ~ and still have 1-2 more than 6 in the tank after my last. We'll see.

I guess I lied. This was more difficult than I imagined. Not bad, still progressing and I'll definitely be able to do more next cycle.

[baco_bacon]

Yesterday was the best Press day I've had so far, by far. Energy was excellent and strength was there.

Shoulders/Triceps and Chest Accessory: 7x6 @ 75%

Press:
Total (working set) volume: 6,085 lbs
w/u
bar x 10
bar x 10
95 x 8
125 x 4
140 x 5 x 6
145 x 6
145 x 7

Last cycle's press was 135x6x6 with a total volume of 4,860. Got a forced rep on the 8th.

Decline DB Press:
40s x 12
60s x 12
80s x 12
90s x 8
100s x 9

Help with 10th. Very happy this was moving so easily.

Lateral Raise / Light lateral raise
35s x 8 / 10s x ??? (3 sets)

More lateral raises:
3 sets

Rear Delt Rows:
3 sets

OH DB Ext:
3 sets

Skullcrushers:
3 sets

Forearms


Notes:
Apologize for the boring remainder of the workout. Normally filled with lots of supersets and bodybuilding type work so just not filling it out as explicitly. 7x6 deadlifts in 2 hours

[baco_bacon]

Yesterday's back workout: 7x6 @ 75%

Sumo Deadlift:
Total (working set) volume: 16,640 lbs

w/u
135 x 10
225 x 8
315 x 5
360 x 5 x 6
365 x 6
365 x 10

Bumped up my deadlift training max up 20 pounds and today's deadlifts still all felt explosive/speedy as fuark. We'll see how 8x5 and 9x4 goes, but I feel confident that I'll be able to work with an estimated max of 500 next cycle (480 now). Last cycle was just 345x6x6 which is just 12,420 lbs. Nice increase

WG Pullups:
5-6 sets of BW (can't do much WG lol)

DB Row (no bench):
80s x 12
90s x 12
100s x 12 --> 80s x 10 --> 60s x 15-20

Lat Pullover / single arm cable row:
3 sets

Abz


Notes:
Weighed in at 201.4 yesterday LOL and felt really big/lean in the gym. Snapped some pictures but i'll leave it be for a awhile - still have a lot I want to bring up

[baco_bacon]

Wow, insane increase from last cycle. Was originally supposed to do 225, but it definitely felt too easy. Very pleased with bench!

Here was my chest day on Sunday:

Bench 7x5 @ 75%:
Total (working set) volume: 8140
w/u
bar x 10
135 x 10
185 x 5
220 x 6 x 5
220 x 7

Chest/Biceps: 8x5 @ 80%


Bench:
Total (working set) volume: 9,450 lbs
w/u
bar x 2 x 10
135 x 10
185 x 8
215 x 3
235 x 6 x 5
240 x 2 x 5

Was ALMOST feeling 6 on my last set, but just ran out of energy by my last set. Definitely the strongest my bench has ever been. Apparently I'm supposed to do 9x4 @ 250lbs...holy fawk. If I can do that I guarantee my max is over 300. Not gonna max until i'm sure I have 315 though.

Incline BB:
bar x 12
135 x 8
165 x 3
185 x 3 x 5

PR for sets all around. Didn't think I could hit this for multiple sets across.

Pullovers / Decline Pushups:
3 sets

Crossovers / incline CG DB
3 sets

Biceps:
21s x 3 sets
Heavy negatives
OH EZ Curl
Incline DB Curl


Notes:
What a glorious f*cking session. Was really tired going into this workout after only sleeping 4 hours and just being overall pretty groggy, but killed it nonetheless. Bench was feeling the best its felt in a long time, in terms of form and especially weight. I have never been able to handle this kind of heavy volume before.
Stretched, rock climbed, and sat in the hot tub for a bit after. Great day in teh gym

So far I am feeling very confident in my bench, press, and deadlifts. I need to find the groove for squats still, but I know that will come in time. I'm doing some yoga tomorrow, so I should be fully recovered for 8x5 squats on Tuesday.

[baco_bacon]

Skwats from earlier today: 8x5 @ 80%

Squat:
Total (working set) volume: 14,350 (last workout 12,075)
w/u
bar x 2 x 10
135 x 12
205 x 5
255 x 5
305 x 3
350 x 7 x 5
350 x 6

DB Lunge:
50s x 2 x down-and-back
60s x down-and-back

Ow.

Leg Press:
2 pps x 12
3 pps x 12
5 pps x 12
6 pps x 20

Box Jumps:
+2 pps x 5
+4 pps x 5
+5 pps x 3 x 10

Jumps felt explosive today. The 3x10 was actually ridiculously hard at the end, definitely a breather haha


Notes:
Good workout. Hit all my reps and had more in the tank, but not too satisfied with my squats overall right now. Quads have also been suuuper tight the past month or more, not like that's affecting my squat performance but I really need more flexibility, joints/knees and quads shouldn't feel so tight all the time haha.

Also, side story but I got pretty much offered the student manager position at my job today. Apparently all the SM's, during their meeting, suggested that the next person they would want to hire is me, so that's awesome! Time for a raise and some extra f00dz

[baco_bacon]

Yesterday's shoulder workout (well, 2 days ago)

Shoulders/Chest/Triceps
8x5 @ 80%

Press:
Total (working set) volume: 5,870 lbs
w/u
bar x 10
95 x 8
125 x 5
150 x 7 x 5
155 x 4

Really worked on tucking my triceps and palm placement. I have the tendancy to flare out so my shoulders are really lacking. Press was STRONG this workout, but I got a little too cocky on 155 and was pissed I failed.

DB Flat Bench:
50s x 12
65s x 12
90s x 8
100s x 6
105s x 4

Spot on a couple more reps. Chest is getting stronger.

Completely annhilated triceps and shoulders some more. Most important thing to note is skullcrushers: worked up to 105 x 8. Triceps are still sore.



TODAY: Deadlift - 8x5 @ 80%
Total (working set) volume: 17,015

bar x 10
135 x 10
225 x 8
315 x 5
345 x 2
385 x 4 x 5
405 x 3 x 5
405 x 8

Man, deadlifts felt amazing today. I have been working on my deadlift form for the past couple months and it FINALLY clicked today. Working with sumo, sitting back more than usual and pointing my toes nearly 150~ degrees or so, compared to the normal squat angle. This has been helping me shove my hips through and I am really excited to see how my deadlifts progress. I bumped my estimated max up from 460 to 480 from last cycle, but I bumped it up again to 500. 9x4 next week will be at 430 pounds, so I'm pretty stoked for that. Can't believe I had 3 reps in the tank for the last set.

WG Pulldowns:
160 x 12
175 x 12
190 x 10
205 x 8 --> dropset

T-bar Row:
1 pps x 15
2 pps x 12
3 pps x 12
4 pps ---> dropset to 1 pps

More supersets (cable pullover/1 arm cable row, db pullover/standing db "T"s (rear delts))
Biceps


Pump was unreal in the gym. I decided i'm going to continue bulking for over a year and my end goal weight I would be happy with is 210 around 14-15%.

BTW-if anyone like's 1MR Preworkout, it's on sale on Amazon Prime for 11.99 a tub - bought 3

[baco_bacon]

CHEST
9x4 @ 85%

Bench:
Total (working set) volume: 8,445 lbs
w/u
bar x 10
135 x 8
185 x 8
225 x 3
250 x 5 x 4
250 x 3 FUARK
245 x 2 x 4
245 x 3

Welp, bench was incredibly heavy. Disappointed I failed, even when I dropped the weight. Was having issues with maintaining balance and speed on the negative today, every rep was sloppy and super irritating. Kevin and I decided we're going to drop the percentage a bit down to 83%, since 85% is just stupid hard compared to the other weeks in this cycle. Going to repeat this workout with 245 again next cycle and work up from there.

Dips:
bw x 12
+45 x 8
+90 x 2 x 6
+90 x 7

Made up for bench. Felt awesome.

Machine Press/Fly:
3 x 12 --> dropset last set

Best way to describe it is the name of the exercise. Great pump and burnout

Incline DB Press/Fly:
50s x 4 x 12-15


Biceps:
21s - 60 lbs x 1, 70 lbs x 1
Concentration curls - 3 sets
Hammer / BTB Wrist curls - 2 sets


Notes:
Overall, I am pleased with this sesh. Bench was vigorous and not needed haha but the rest of the workout went well. 9x4 @ 83% tomorrow for squats.

[baco_bacon]

Extremely busy week. I'll just give cliffs for each workout!

Squats went well.
Total (working set) volume: 12,980 lbs
360 x 8 x 4
365 x 4

No PR, but they're moving up and feeling better.


Press was another story. Since I've been working on my form and trying to focus on so many things at once, my press form was F*CKED and I had a terrible day when I was supposed to do 9x4 at 150. Only did first 6 sets and then dropped to work on form and mobility for like another hour. DELOADING next week to work on form on press and just to rest my joints for the other lifts.


Deadlifts were amazing today. First 2 sets were slow and I was using too much lower back, but once I got in the groove and actually UPPED the weight itwentbetterthanexpected.jpg
Total (working set) volume: 15,910 lbs
415 x 6 x 4
425 x 2 x 4
425 x 6



WOW solid iphone 4s transfer quality


Great past few workouts. Next week = deload, then back at it. Off topic, but I just got promoted to Student Manager today at my dining hall moving up

[baco_bacon]

Just been deloading and such this week. Did pause squats and pause deadlifts yesterday both up to 315-nothing crazy. Still wrecked accessories but volume is nowhere near it normally is.

Might max deads on Friday....

[baco_bacon]

Maxed out yesterday! FINALLY hit that 500, which has been a goal of mine for awhile. Felt super stoked about that and excited to see how deadlifts progress from here.

Warmups went like:
w/u
bar x 5
135 x 5
225 x 5
315 x 4
405 x 2
435 x 1
465 x 1
500 x 1
455 x 3

Clean 455 afterward. Onward!

Pardon the grunt haha.




Going to start splitting up my squat volume into 2 days now, so what i'm thinking is do over half of my squats at the percentage it's supposed to be, then on the second day either up the percentage or just do another set than planned. I'll keep deadlifts once per week because it is definitely helping.

[baco_bacon]

Awesome chest session today. My estimated max is right around 300-305. In a couple more cycles I should have that 315. That's the plan, anyway.


Bench: 5x7 at 75%
w/u
bar x 10
135 x 10
185 x 5
225 x 5 x 7

No way this isn't a PR. All sets super smooth and eezy.

Incline BB:
135 x 6
165 x 6
175 x 5
165 x 5

Welp, shoulders need work. Already know that though.

Machine Press:
10-12 rep range + dropset

Chest Fly:
10-12 rep range + dropset

21s
isolated cable curl


Half of my leg volume tomorrow! Then the other half on saturday. Sigh, 5x a week..

[baco_bacon]

Awesome leg sesh today. Not the most energy but squats went very well. Doing the remaining 2 sets on saturday (if you didn't read my last post I upped my squat frequency and split up the volume into 2 days).


Squats: 3/5 @ 75%
w/u
bar x 10
135 x 10
225 x 5
275 x 3
315 x 1
340 x 3 x 7

Front Squats:
135 x 5
185 x 5
185 x 5
225 x 5

RDLs:
135 x 12
185 x 12
225 x 12
225 x 12
275 x 12

BB Lunges:
135 x 8
135 x 8
185 x 10

Box Jumps:
no pps x 5
2 pps x 3
3 pps
up to 6 plates. Not feeing very explosive after all that volume.


Motivation:
Just sit down and watch it all the way through. Now. Honestly

[baco_bacon]

Press went OKAY the other day. Not bothering posting because I had to reset it again-got too cocky with going "heavy." Hitting it twice a week should help, though, which is what I am doing later, along with the rest of my squat volume.

Deadlifts yesterday, on the other hand, are a completely different story. Upped my estimated max to 510 and was still destroying my working sets.

Sumo DL:
w/u
bar x 10
135 x 10
225 x 5
315 x 4
365 x 1
385 x 5 x 7

Supposed to do 382.5, but forgot the micro plates. Ewps.


Rest of my workout consisted of...
T-bars
1-arm cable row
-UH Lat Pulldown (7 sets up, dropset down)
-DB Pullovers

Biceps
-incline db curl
-3 bicep circuit


Notes:
gnarly pump, loving this intenstity and volume still and i'm really excited to see how upping the frequency a bit for my slowly progressing/lagging lifts (press and squat) respond... bench and deadlift are flying right now which is typically the opposite of how training goes for me, so I am sensing good things coming in the near future Been eating over maintenance (4200~) per day as of now and weight is slowly going up. Really don't want to have to force myself to eat more than I already am but might have to. God I miss the highschool days when consuming 4500-5000 calories a day was easy.

On another note, I just got back with some of my roommates from Vancouver (Canada) and spent the night on Granville clubbing and bar hopping. Still a youngin' at 19 so I haven't been able to experience the nightlife yet in the states. Good times. Single life is fun.

[baco_bacon]

Did the rest of my squat volume yesterday:
worked up to 340 x 2 x 7

Should have been easier, but I was drained AF coming into it.

Worked on my press lockouts.


Today was bench. 7x5 @ 80%.
w/u
bar x 10
135 x 8
185 x 5
215 x 2
240 x 7 x 5

Despite everything feeling extremely heavy during my warmups, these wentbetterthanexpected/10. Still very difficult, though.

Light incline DB, then I had to work


Tomorrow I plan doing 4/7 of my squat sets and saving the remaining 3 for Saturday. So tomorrow will be 4 sets of 5 at 365.

[baco_bacon]

Squatted my first 4 sets yesterday. 365 x 4 x 5. Was pretty difficult, espoecially the last couple sets. A second squat day is definitely necessary.

Also, my old rehbands tore unfortunately and I decided it was time to get new sleeves: the slingshot knee sleeve


Did front squats up to 185 for sets of 10, RDLs, and leg extensions upstairs.


Today:
Press is feeling better and better. Going to keep a second day of pressing in my routine for sure.

7x5 today @ 80%

Press:
w/u
bar x 10
bar x 10
95 x 8
125 x 4
145 x 7 x 5

148.5 for my 8x4 next week. Definitely cannot forget the microplates...

Hit accessories and triceps after that.



Deadlifts tomorrow...7x5 @ 408lbs... fuark.



Also, my school's rec center is hosting a spring competition this saturday. Basically you choose a partner and you both have to compete a series of exercises to gain points/win. The first event is a deadlift ladder up to 495 in as short of time as possible. If I could do that directly after 135,225,315,365(?),405 and 455 then I would know my deadlift is FOR SURE above 500, but not going to lie i'm a little anxious! There's also a prowler push, another main event, then some floater events (broad jump, max strict pullups). I obviously haven't been focusing too much on it as I don't have all the information and tomorrow is friday, that being said it should be a lot of fun haha

[baco_bacon]

DEADLIFT: 7x5 @ 80% (408)
w/u
135 x 10
225 x 5
315 x 5
365 x 2
410 x 7 x 5

Definitely grueling, but man I haven't had a bad deadlift day in a while.
Kevin sort of tweaked his back, so he stopped.

UH Cable Row
Lat Pullover


Wanted to save my back for this spring competition today, but turns out I couldn't even do it anyway because my partner tweaked his back haha.

[baco_bacon]

Yesterday's squats went OK. I believe my estimated max is too heavy, especially for this frequency i'm doing. The first day I hit 4 sets of 5 @ 365 so I only had 3 more sets to do on Sunday. On Sunday I only hit 5,5,4 (form error, but still should not have been that grindy). I'm going to drop my squat max 10 lbs. Got too hasty after all this deadlift progression

Squat:
w/u
bar x 10
135 x 10
135 x 10
185 x 5
225 x 5
275 x 5
315 x 3
365 x 2 x 5
365 x 4

Bar rolled up so it was practically high bar on my very last rep. Should not have worn my underarmor shirt for squats, too slippery. As stated previously, that still should not have been so difficult.

Barbell Hip Thusts:
135 x 10
185 x 12
235 x 2 x 12

These. Feel. Awesome. Why have I never done them, in my entire life? Going to keep them in my routine, at least once a week.

OHP:
bar x 2 x 10

Only recording this because I wanted to do them 2x a week, but my joints would have hated me if I did this, especially before bench today. Need to find a different day to work with OHP accessories

[baco_bacon]

Today's chest/bicep workout

Bench - 8x4 @ 82.5%:
w/u
bar x 12
135 x 8
185 x 5
215 x 3
247.5 x 7 x 4
247.5 x 3 - ugh, mis grooved on the fourth rep and struggled hard after a speedy 3 reps. Was so annoyed I had to do another set.
247.5 x 4

Bench is easily the strongest it's been. and my pressing endurance is through the roof. Good presses today

Decline DB:
45s x 12
70s x 12
90s x 12
100s x 11
105's x 7

Wanted 100s x 12 and 105s x 8. Will have to try this ramp up again.

Chest press/fly machine:
5 sets up, dropset

Cable Fly:
3 sets, dropset

Biceps:
seated db curl superset 25 lb static holds


Notes:
Man, the way my joints are feeling make me feel like an old man. My right knee has been in slight pain for a while, and shoulders/elbows were on fire today during bench. I got through all my sets, but as the sets went on it they started to hurt on the first rep of each set. I've been working on mobility a lot lately and take glucasmine every day but that doesn't seem to be helping. I'm also eating above maintenance so my body should be recovering well. If anyone has any tips for joint health, please let me know!

On the brighter side, weighed in at 201.2.

[baco_bacon]

Been a crazy past couple weeks, for anyone reading, as i've been writing my workings a day or two late . Sophomore year is winding down and I have been extremely stressed out, to say the least. Apologize for a bit of a rant but i think of this as a public entry sometimes haha, and i'm just going to wrap up how I'm feeling. I feel like people always tell you things get way harder when you first get into college because you have to prepare to be independent in terms of living/losing friends and making new ones/dorm life but I honestly think that part was easiest, now after my second year of college and getting into my junior year I am a lot more conscientious of my future and the person I want to become, now that I feel like this is the age where every single part of what you do influences your future (your soul, for those who believe that). Middle school and high school I got to f*ck around a lot, which was fun to say the absolute least, and I didn't have to focus a whole lot on trying hard because everything felt so short term and I would almost always got what I wanted (not in a spoiled kind of of way, either). Last year was so easy for me because it was probably the last year where I could mess around and still find a way to do well. I also had an oddly high amount of motivation for school, that being said I sort of believe because everything was still falling into place on its own. Now, only a year later, I'm starting to realize things aren't going to just start "falling into place" like they have my whole life. I think, earlier this year, when I was extremely depressed, was also the time I began realizing this unfortunate but obvious/necessary truth. Kind of funny to think of it that way haha. This year has been grueling/dark (best way to describe it) for me mentally because so many symptoms like stress built up / breaking up blahblahblah caused me to get depressed, and the consequence of that caused me to lose even more motivation. I'm definitely not content with how this year played out. I was depressed/lost motivation/f*cked around too much when I shouldn't have been. That being said, I think this obnoxious step backwards is essential, that some people unfortunately have to endure. :P I feel hypocritical because I never thought I would hit a brick wall in my life at least for 5+ years, but assumed wrong haha. Now that I have been promoted to student manager - which isnt an amazing promotion or anything, I have to come in way earlier/stay longer/pick up a trillion more shifts and overall just have way more responsibilities than I am used to and I guarantee that is what is part of kicking my ass into gear. I have been putting in efforts to become more mindful/self-aware and overall just a better person, and it kind of forced me to work on all of those things.

I can certainly tie what state of mind i'm in to lifting because obviously complacency/lack of motivation is the sole reason people stop progressing in anything, and i'll be honest I went through too long of a period of both of those terms and my progression slowed drastically. I got a little bit stronger/put on some muscle only because I was consistent but I wasn't there mentally, honestly in most areas of my life. And lately i've noticed that lifting rage and drive coming back, slowly haha but surely. These past couple weeks in terms of school/work its been annoyingly stressful, and now with lifting i'm starting to feel physically burnt out as fuuuu (right knee has been bothering me, lower back always underrecovered, bicep tendonitis - was the worst its been today during press and I had to stop one set early. F*ckin annoying to say the least but tonight i'm noticing how annoyed I actually am because I don't want to stall the newfound motivation haha. In my last post I asked regarding symptoms that I have but after my workout today I realized what it obviously was. I think the stage I am in life is the exact same stage I am with lifting right now, so not to be too cheesy but getting into lifting definitely helped shape me into who I am today and and focusing on it will only help enhance other parts of my life. A thankfully it's very much a two way street.



Now to get on what this log is actually about...

I squatted 3/8ths of my volume yesterday (supposed to be 8x4 @ 370lbs). Knee was aching the night before but I iced in and it felt good coming in to lift. But as soon as I started lifting my bicep tendinitis started acting up and there was no logical reason for me to continue. I then ended the workout with barbell hip thrusts (3x12 @ 185 - light, lower back was wrecked). Figured I will have to get the rest of my volume later this week, but I think I will take it easy on squats and either not squat at all or just get some light/recovery squats in. Had to cut it short because of work.


Tried pressing today (supposed to do 8x4 @ 148.5). Press has been feeling better and better and I've honestly been excited for press day. Bench and squat are the days i'm not so excited about haha. 148.5 for sets of 4 were went smoothly but the it began to hurt after set 3 and was almost unbearable by set 6 haha. My long head and front delt just felt absolutely f*CKED, and my scapula kept cramping. Thus, I only hit 7 today.
Stayed in and hung out in a weight room for a bit after then sat in the hot tub.

I have deadlifts tomorrow (8x4 @ 420 ) and then that is the last week of this cycle. I am definite need of a deload after this cycle, but unfortunately I am going to hawaii sunday the week after this week so I would be out for 2 weeks... which I don't want. Soo the plan is to take a break from the gym until thursday and then get my first 3 days of volume in (bench, squat, and press) on thurs,fri,and sat and go on vacation, then on my first day back i'll hit deadlifts. That would mean I'll still deload and get a full weeks of volume in, but take many more days off when necessary. So deadlifts tomorrow, then it's time to grind for finals next week and eat up to recover!



/page but nocliffs, sorry

In 6 days I won't be a teen anymore :'( but I'll probably keep my journal in here