Bako's Journal

[Bako6]

Just turned 17.

I was 150lbs July 1st, I am now 170lbs.

I'm 5'7". About... 12% body fat.

Lifts are:

Bench - 290
Squat - 330
Deadlift - 405
Clean - 235

My equipped squat is 405. Belt and Metal V-Type squat suit, single ply.

Right now I'm bulking up to 210ish.

Lifting goals are... For march 30 -
B- 385, S- 515, D- 485

Those will all be in full equipment. 10mm belt, knee/wrist wraps, V-type squatter, Titan F6 shirt.

[Bako6]

Friday, August 24

ME squat

Workout:

Squats
135 x 5
135 x 5
185 x 3
225 x 3
245 x 1
265 x 1
285 x 1
300 x 1
310 x 1 PR

Zercher Squats
135 x 5
185 x 3
205 x 3
225 x 2 PR

Good Mornings
135 x 5
185 x 3
185 x 3
225 x 1 PR

[Bako6]

Monday, August 27

DE Bench

Workout:

Speed Bench (+ doubled minis)
145 x 3 x 9

Dumbell shoulder press
45 x 6
55 x 6
65 x 6
75 x 6 PR

Barbell Rows
135 x 6
155 x 6
175 x 6

CG Bench Press
135 x 2
185 x 6
205 x 6
225 x 2

Triceps Press Down
100 x 25
100 x 15

[Bako6]

Tuesday, August 28

ME Deadlift

Workout:

Deadlifts
135 x 1
225 x 1
225 x 1
225 x 1
275 x 1
315 x 1
365 x 1
385 x 1 PR

Good Mornings
135 x 6
165 x 6
185 x 6

ATF Squats
185 x 1
185 x 1
185 x 2
185 x 2
235 x 6

[Bako6]

Wednesday, August 20

Bench Assistance

Workout:

CG Bench Press
135 x 3
185 x 3
225 x 1
245 x 1
255 x 1
255 x 1

Rack Lock Outs
225 x 1
275 x 1
315 x 1
335 x 1

TBar Rows
1p x 7
2p x 7
2p+25 x 7

Lat Pull Downs
135 x 6
135 x 6
135 x 6

Shoulder Raises Front/Side
20 x 10/10
25 x 10/10

[Bako6]

Thursday, August 30

ME Squat

Workout:

Squats
135 x 3
185 x 3
225 x 3
245 x 1

Squats Suit Straps Down
275 x 1
275 x 1
295 x 1
315 x 1
325 x 1
345 x 1 PR

Squats Straps Up
315 x 1
335 x 1
365 x 1
365 x 1
365 x 1 PR

Abs

[Bako6]

Monday, September 3

Bench Assistance

Workout:

Incline BB Bench
135 x 5
165 x 3
185 x 3
215 x 1
225 x 1 PR

Flat DB Bench
40 x 6
60 x 6
80 x 6
95 x 5 PR

Barbell Rows
135 x 6
155 x 6
165 x 6

Power Shrugs
225 x 6
275 x 6

Pull Ups
x 8
x 6

Triceps Extension
100 x 32
100 x 16

[Bako6]

Tuesday, September 4

ME Squat

Workout:

Squats RAW
135 x 3
185 x 3
225 x 3
245 x 1
275 x 1
300 x 1
315 x 1 PR
325 x 1 PR
335 x 0

45 Degree Leg Press
4 pps x 4
5 pps x 4
6 pps x 4
7 pps x 4
8 pps x 4

Romanian Deadlifts
135 x 8
135 x 8
135 x 8

[Bako6]

Thursday, September 6

ME Deadlift

Workout:

Deadlifts
255 x 1
305 x 1
355 x 1
365 x 1
375 x 1
405 x 1 PR

[Bako6]

Friday, September 7

ME Bench

Workout:

Bench Press
135 x 5
135 x 5
185 x 3
225 x 3
245 x 1
265 x 1
280 x 1
290 x 1 PR
225 x 10

DB Shoulder Press
40 x 5
50 x 5
60 x 5
80 x 5 PR

JM Press
75 x 6
85 x 6
95 x 6

Front Lat Pull Downs
135 x 6
150 x 6
165 x 6

Triceps Extension
100 x 28
100 x 14

[Bako6]

Monday, September 10

Bench Assistance

Workout:

Bench (+triple choked minis)
135 x 3 x 9

Dumbbell Floor Press
50 x 6
60 x 6
75 x 6
90 x 6 PR

Bent Over Rows
115 x 6
135 x 6
155 x 6
175 x 6

T-Bar Rows
100 x 6
100 x 6
115 x 6
115 x 6

Front Lat Pull Downs
135 x 6
135 x 6
140 x 5
140 x 6

Triceps Extensions
150 x 8
160 x 8

Shoulder Raises Front/Side
20 x 8/8
25 x 8/8

[Bako6]

Tuesday, September 11

ME Squat

Workout:

Squats RAW
135 x 5
185 x 5

Squats Suit sd
225 x 3
255 x 3
275 x 1
305 x 1
315 x 3 PR

Squats Suit su
315 x 1
345 x 1
365 x 1
385 x 1 PR
400 x 1 PR
405 x 1 PR

SSLDL
135 x 8
135 x 8
135 x 8

45 deg Leg Press
5 pps x 8
5 pps x 8
5 pps x 8

[Bako6]

Wednesday, September 12

Extra Back Workout

Workout:

Shoulder Push Press
115 x 6
115 x 6
115 x 6

Bent Over Rows
115 x 6
115 x 6
115 x 6

Power Cleans
185 x 1
205 x 1
225 x 1 PR
235 x 1 PR

[Bako6]

Thursday, September 13

ME Bench

Workout:

Bench Press
135 x 5
185 x 5

2 Board Press
225 x 3
255 x 3
275 x 3
295 x 1
305 x 1 PR

3 Board Press
305 x 1
315 x 1
320 x 1

Tate Presses
30 x 6
35 x 6
40 x 6
45 x 6

Kaz Presses
135 x 6
135 x 6
155 x 6
165 x 6

Dumbell Rows
50 x 6
60 x 6
70 x 6 PR

Plate Front Raises
45 x 6
45 x 6
45 x 6

[Bako6]

Friday, September 14

ME Deadlift

Workout:

Deadlifts
135 x 1
225 x 1
275 x 1
315 x 1
365 x 1
385 x 1
405 x 0

Glute Ham Raise
+25 x 8
+25 x 8
+25 x 8
+25 x 8