My Journal

[AmateurWrestler]

Hey guys. I spent most of the summer being dumb about a lot of things, and ended up barely lifting. I lost 14 lbs as well so im at a massive 161. Anyways, I am going to use a basic split, just 3 days a week of keeping it simple. Im lightening the weights up quite a bit, so yes things wont be looking too strong for a little while, but then its time to get very strong. Here are my best maxes: 275 sq/ 260 bp/ 375 dl

My main issue is that I will have periods were I gain very fast, but overestimate my strength and continuously add more weight and my form little by little deteriorates. I figure by putting myself with **** weights for a while I can correct this and get strong again, and then become even stronger. Goals are: 315 sq/ 275 bp/ 405 dl, as well as hitting 190 lbs. bw whilst being lean. Workouts start monday.

[RiNgMaSteR]

Nice to see you back dude! Time to start training hard again!

[AJ010]

Hey guys. I spent most of the summer being dumb about a lot of things, and ended up barely lifting. I lost 14 lbs as well so im at a massive 161. Anyways, I am going to use a basic split, just 3 days a week of keeping it simple. Im lightening the weights up quite a bit, so yes things wont be looking too strong for a little while, but then its time to get very strong. Here are my best maxes: 275 sq/ 260 bp/ 375 dl

My main issue is that I will have periods were I gain very fast, but overestimate my strength and continuously add more weight and my form little by little deteriorates. I figure by putting myself with **** weights for a while I can correct this and get strong again, and then become even stronger. Goals are: 315 sq/ 275 bp/ 405 dl, as well as hitting 190 lbs. bw whilst being lean. Workouts start monday.

Hey dude, whats up man? Glad to see you back in the iron game!

Alright, i can accept your workout idea, but how about you apply some of my advice? I'd do speed bench/speed box squats every week in this scheme, itll help form AND develop power as well. Win win situation without having to go heavy. I'd also be hitting your weak points in the lifts. For bench id try a 3/2/1 board scheme like week 1 do 3 board then week 2 do 2 board and then week 3 do 1 board and then week 4 go back up to 3 board and continue this cycle, it works great! Do like 3x5 or 2x5 and 1x8...something like that will work well. Thats just my advice primarily for your bench work.

For squat work, besides the speed box squats, do GHRs! Hyperextensions too. Thatll cover ya i guess

Deadlifts, rack pulls, box deadlifts, you know what to do here....if you follow my speed box squat idea and dont go heavy on squats, deadlifts can be worked on heavier. I think this is a better idea because you need a lot of work on your squat form, so this is the time!

Best of luck man

[AmateurWrestler]

Hey dude, whats up man? Glad to see you back in the iron game!

Alright, i can accept your workout idea, but how about you apply some of my advice? I'd do speed bench/speed box squats every week in this scheme, itll help form AND develop power as well. Win win situation without having to go heavy. I'd also be hitting your weak points in the lifts. For bench id try a 3/2/1 board scheme like week 1 do 3 board then week 2 do 2 board and then week 3 do 1 board and then week 4 go back up to 3 board and continue this cycle, it works great! Do like 3x5 or 2x5 and 1x8...something like that will work well. Thats just my advice primarily for your bench work.

For squat work, besides the speed box squats, do GHRs! Hyperextensions too. Thatll cover ya i guess

Deadlifts, rack pulls, box deadlifts, you know what to do here....if you follow my speed box squat idea and dont go heavy on squats, deadlifts can be worked on heavier. I think this is a better idea because you need a lot of work on your squat form, so this is the time!

Best of luck man

I truly appreciate all the advie you have given me bro. But regardless, if my mind is not focused, it doesnt matter what I do, it ain't gonna work. I need to work with a routine im very comfortable with, and as my confidence builds up I will give your routine a shot. (At least the bench portion of it.) Thanks

[Fullback_45]

Glad to see you back in the game brother. Goodluck this training cycle.

[AJ010]

I truly appreciate all the advie you have given me bro. But regardless, if my mind is not focused, it doesnt matter what I do, it ain't gonna work. I need to work with a routine im very comfortable with, and as my confidence builds up I will give your routine a shot. (At least the bench portion of it.) Thanks

Anytime man, just keep focusing on what ive been telling you, and hopefully itll help.

[AndrewT]

Hey guys. I spent most of the summer being dumb about a lot of things, and ended up barely lifting. I lost 14 lbs as well so im at a massive 161. Anyways, I am going to use a basic split, just 3 days a week of keeping it simple. Im lightening the weights up quite a bit, so yes things wont be looking too strong for a little while, but then its time to get very strong. Here are my best maxes: 275 sq/ 260 bp/ 375 dl

My main issue is that I will have periods were I gain very fast, but overestimate my strength and continuously add more weight and my form little by little deteriorates. I figure by putting myself with **** weights for a while I can correct this and get strong again, and then become even stronger. Goals are: 315 sq/ 275 bp/ 405 dl, as well as hitting 190 lbs. bw whilst being lean. Workouts start monday.

Hi there, I just realised that my stats are very similar to yours. I am about 160lbs, max bench is 264lbs, max squat is 275lbs and deadlift not sure - will find out on Friday (but I doubt it'll be as high as 375lb). Anyway, I have a goal of hitting 300lbs+ for all 3 lifts by the end of the year. Probably want to deadlift at least 350lbs, because I think I can probably deadlift 300lbs already. Anyway, good luck and keep us informed!

[AmateurWrestler]

October 22nd 2004, Dynamic Effort Bench Press

Speed Bench: 75x3x3, 85x3x3, 90x3x4

DB Incline: 55'sx6, 55'sx8, 55'sx5

DB Flat: 60'sx3 (wow) 55'sx7

DB Rows: 60x10, 60x10, 60x8, 60x8

Side Laterals: 20'sx8, 20'sx6

Comments: Speed felt fast as it should> I realized that during the summer I was probably strong enough for a 290-300 bench but I was wayyyyy to slow. When i was benching 260-265 the most I could use on speed is 115-120 which wasn't even that fast either. DB presses and rows felt fine, but weak since I haven't been lifting. All in all a good day, I have a feeling I willn ail 275 on bench soon once I get my strengh back.

[RiNgMaSteR]

Nice workout man!! Your strength should come back fast as hell! Just be pateint and you will get back up there!

[AmateurWrestler]

Thanks a lot ringmaster, I gots some catchin up to do.

October 24th 2004 - Leg Hypertrophy Day

Leg Press: 5 plates x 6, 4 plates/2 10's x 8, 4 plates/1 10 x8

SLDL: 135x8, 145x6, 145x6

Donkey Calf Raise: 180x8, 200x6, 180x5, 90x10

Seated Calf Raise: 70x6, 70x6

Comments: Leg presses felt heavy but I had more reps in me. SLDL was hella light and I got a great hamstring stretch on my sets. Calf raises were done VERY slowly and controlled. Very good workout overall, but I have a lot of work to do to achieve my goals.

[AmateurWrestler]

October 25th 2004, Max Effort Bench Press

Floor Press: 135x8, 205x1, 225x1, 235x0, 230x0

Pullups: +10x10, +10x8, +10x4, BWx5

Skullcrushers: 75x8, 75x5, 65x6, 65x4

Comments: This was my first time doing floor presses, and it felt REALLY akward. I was a bit puzzled though cause 225 was cake, but I couldnt do anything over it. Grrr. Pullups felt easy on the first set but I never used to go above 5 reps on them previously, so my endurance blew. Skullcrushers felt good and pretty easy as well. A good short workout.

[Fullback_45]

Floors are different, part of it is ust getting used to it. Next time im sure you'll notice a considerable difference wit hthe weight.

[AmateurWrestler]

Floors are different, part of it is ust getting used to it. Next time im sure you'll notice a considerable difference wit hthe weight.

Yeha thats what I was thinking. I mean 225 was easy **** but I couldnt even hit 230 after it. Oh well.

[BPP]

good lifts bro

get a Karins DD and break tthe record! NOW!

[RiNgMaSteR]

Nice floor presses man! I find floor presses alot harder! Keep up the good lifting!!!

[AmateurWrestler]

Nice floor presses man! I find floor presses alot harder! Keep up the good lifting!!!

Thanks bro. Yeah 225 was pretty easy. I just need to get my speed up so I can explode through lifts and I'll be gettin close to 300 on these bad boys.

[AmateurWrestler]

good lifts bro

get a Karins DD and break tthe record! NOW!

Thanks prop. DD is out for now cause Im po.Plus I wanna stay raw for a while. ****, I'll just do the damn thing raw.

[AmateurWrestler]

Wednesday October 27th 2004, Max Effort Deadlift Day

Power Clean: 135x5, 175x1, 155x5, 155x4

Dumbell Curls: 35'sx5, 30'sx6, 25'sx10, 25'sx8, 25'sx8

Dumbell Shrugs: 80'sx8, 75'sx8, 75'sx6, 70'sx8

Comments: My legs are awfully sore from Sunday still so I decided not to deadlift. Cleans sucked, they had no pop whatsoever from my legs on them, so I am guessing that I am good for a 205 or so clean fresh right now. Curls felt pretty good, shrugs felt a bit heavy in hands, but I exploded up and paused at the top on the reps. Overall a good workout.

[BPP]

solid workout bro

[AmateurWrestler]

1 Inch Above Parallel Box Squats: 45x6, 95x6, 135x6, 185x1, 205x1, 225x3, 250x1

SLDL: 135x8, 155x8, 175x6, 175x3

Upright Row: 65x6, 65x6, 55x6, 50x8

Comments: Everything was pretty easy. I did the boxes slightly above parallel cause I need to get used to them before I start going lower. Technically the 250 is a PR cause thats the heaviest I have gone on a box. I think I paused to long on the reps but oh well, still pretty easy. SLDL was fun, and also pretty easy, as were upright rows which I swore I'd never do. My shoulder felt like it was going to slip out of the joint on them. lol Later

[BPP]

first update in 2.5months....

[AmateurWrestler]

first update in 2.5months....

I thought you were in bed

[Fullback_45]

Nice Pr bro, pausing them will only make you that much more stronger!

[AmateurWrestler]

Nice Pr bro, pausing them will only make you that much more stronger!

Thanks a lot bro!!

[big_baller]

AW, time off is a bitch, but i know from first hand it all comes back quickly so good luck.

[AmateurWrestler]

You naughty boy steel.

AW, time off is a bitch, but i know from first hand it all comes back quickly so good luck.

Thnaks bro, I hope so too!

[IronBender800]

Nice workouts and good luck with everything amateur!!

[MXdawg2]

Yeah a layoff takes away a lot, but thank God for muscle memory, your strength will return quick, mine did after my five month layoff. Nice workouts by the way...

[AmateurWrestler]

Yeah a layoff takes away a lot, but thank God for muscle memory, your strength will return quick, mine did after my five month layoff. Nice workouts by the way...

Thanks bro. I'll be working hard

[AmateurWrestler]

Bench Press: 45x10, 135x3, 185x9, 185x3, 185x3

Dumbell Rows: 50x10, 50x10, 50x6, 50x10

Dumbell Military: 50'sx6, 50'sx4, 40'sx7

DB Curls: 30'sx8, 30'sx6, 3'sx5


I felt sick the last few days, seems I have a bit of a cold. The one thing that has become apparent to me is my triceps carry almost all the load when I bench. 185 moves slow even on the first reps. The plan is to really nail my front delts, as well as lats. Rows felt really great, I got the most amazing lat contraction in my left side. My right side, wasn't as good. From my neck/back problems i was having this pinching which took my focus off using my lats as much as possible. Military felt shaky as hell since i haven't done them in sometime. Curls were curls, nice slow movements, good pump. The plan: Rape shoulders and lats to help my bench. That is all!!