Babak's Journal

[Babak]

so i just started a new program....its sort of powerlifting but im a workout programs sections junkie so i cant venture over to their section now can i? ill keep it updated and dont laugh at my weakass lifts

edit: btw i forgot to describe the routine..-dUH-

its a 3 day/week split doing squats monday, bench wednesday and deadlift friday with some assitance work obviously.

it is straight out of ironaddicts.com under articles and conventional powerlifting

it was very straightforward which is one of the reasons it appealed to me i guess

my stats too
age 18
height 5'11"
weight ~155

[Bignbuff]

No one will be laughing at what you lift. Good luck to you!

[Babak]

Squats: 45x10, 95x6, 135x4, 155x3, 175x2, 185x1, 95x8
S.L.D.L.: 45x10, 95x20, 95x20
Lat Pulldowns: 90x10, 90x10, 90x10
Seated Calf: 70x15, 70x15, 70x15

thats all for monday...it was the first day of my program and the first time i maxed out on squats ever....pretty ****ty but its a start i guess

[Babak]

Bench: 45x10, 95x6, 135x4, 155x2, 175x2, 185x1, 95x10
C.G. Bench: 95x6, 145x4, 155x3
Standing Shoulder Press: 45x10, 45x10, 65x5, 65x5, 65x5
Dips: BWx15, BWx10

heh, my bench and squat are the same...pathetic huh oh well i guess thats what i get for not squatting my first year of working out

[Jimineye]

Originally posted by Babak
so i just started a new program....its sort of powerlifting but im a workout programs sections junkie so i cant venture over to their section now can i? ill keep it updated and dont laugh at my weakass lifts

edit: btw i forgot to describe the routine..-dUH-

its a 3 day/week split doing squats monday, bench wednesday and deadlift friday with some assitance work obviously.

it is straight out of ironaddicts.com under articles and conventional powerlifting

it was very straightforward which is one of the reasons it appealed to me i guess

my stats too
age 18
height 5'11"
weight ~155

Good luck, no one will be laughing. And it doesn't matter how much your lifting it only matters if your're getting the results that you want to achieve.

[scott_donald]

ofcourse no one will laugh... we are all here to encourage and help... good couple of days so far...

[nubreed]

i would suggest lowering the volume on your compound moves and starting with heavier poundage for 2-3 sets.

[BigKazWSM747]

good workouts so far. Your squat ought to start shooting up very quickly so don't worry about your bench and squat being equal for too long just stayed motivated and focussed and your lifts will keep going up.

[Heisman]

Nobody will laugh if you do your best. Just improve and then your lifts won't be so "weak" anymore. By the way, they are stronger than mine.

[Babak]

thanks for all the encouragements guys i appreciate it....today was the last of the different workouts so i guess i have my current maxes established (except for DL since IA recommends to not hit a 1RM on it)
heres today:

Deadlift: 45x10, 95x6, 135x5, 165x4, 185x3, 205x3, 215x3
Bent-Over Rows: 135x6, 135x5, 135x5
C.G. Upright Rows: 45x12, 45x10, 45x10
+ some direct ab work at the end

[scott_donald]

iu am not a fan of upright row.. i would watch that with your rc...

[Swedish dude]

Originally posted by Babak

heh, my bench and squat are the same...pathetic huh oh well i guess thats what i get for not squatting my first year of working out [/B]

same here bro. Actually I bench MORE than I squat.
Messed up but I never trained legs.

Those days look good and bump on reducing the sets to 2-3 each.

[Babak]

sorry guys, i didnt post since last week was my week away from the gym and the week before my isp was down anyway

Squat: 45x10, 45x10, 95x8, 135x5, 155x5, 155x5
S.L.D.L: 95x20, 95x20
Lat Pulldowns: 90x10, 90x10, 90x10
Seated Calf: 70x15, 75x15, 75x15

[Babak]

Bench - 45x10, 95x6, 135x4, 155x5, 160x5
C.G. Bench - 145x5, 155x2
Standing Shoulder Press - 70x5, 70x4
Dips - BWx15, BWx8

weight/reps on CG bench and dips went down..i hope its simly fatigue from the higher reps on regular bench

[Babak]

Deadlift: 45x10, 95x6, 135x4, 165x4, 195x2, 205x5
BB Rows: 135x6, 135x6, 135x6
C.G. Upright Row: 45x15, 45x15, 45x15

[Babak]

Reading Week! (for universitiy) and also my week break....

i figure i kept my nutrition pretty good, it could have been better as i slacked on the sunday and thursday but ehh.....

oh, also went to a club the saturday :P fun

[Babak]

Originally posted by Babak
Squats: 45x10, 95x6, 135x4, 155x3, 175x2, 185x1, 95x8
S.L.D.L.: 45x10, 95x20, 95x20
Lat Pulldowns: 90x10, 90x10, 90x10
Seated Calf: 70x15, 70x15, 70x15

thats all for monday...it was the first day of my program and the first time i maxed out on squats ever....pretty ****ty but its a start i guess

I figure i will start quoting my previous days so that it is easier to see comparisons

Squats: 45x10, 95x8, 135x4, 165x2, 185x1, 205xfailed, 185x1, 195x1, 115x8
S.L.D.L.: 135x6, 155x6
Lat Pulldowns: 90x10, 105x10, 105x6
Seated Calf: 90x15, 90x15, 90x15

I felt really confident with the way the 185 went up on squats so i put a 10 on each side and failed miserably . At this point i was pissed off, so i murdered 185 again and put on the 195 which went up fairly well (very slow tho)

[Heisman]

Don't try to increase so fast. Just increase by 5 or 10 pounds if you can. You don't want to sacrifice form for more weight.