Roid Rage 526's PL Journal

[Roid Rage 526]

This is what my routine is going to look like.

Squat Workout (Sunday)

Squats (Sumo)
Week 1: 60% of 1RM for 3 sets of 6 reps
Week 2: 65% of 1RM for 3 sets of 6 reps
Week 3: 70% of 1RM for 3 sets of 5 reps
Week 4: 75% of 1RM for 3 sets of 4 reps
Week 5: 80% of 1RM for 3 sets of 3 reps
Week 6: 85% of 1RM for 2 sets of 2 reps
Week 7: 90% of 1RM for 1 set of 1 rep

ATG Squats 4 sets 6 reps
Calf Raises 4 sers of 6 reps
Leg Extension 4 sets 6 reps
Leg Curls 4 sets 6 reps

Bench Workout #1(Tuesday)

Bench Press
Week 1: 60% of 1RM for 3 sets of 6 reps
Week 2: 65% of 1RM for 3 sets of 6 reps
Week 3: 70% of 1RM for 3 sets of 5 reps
Week 4: 75% of 1RM for 3 sets of 4 reps
Week 5: 80% of 1RM for 3 sets of 3 reps
Week 6: 85% of 1RM for 2 sets of 2 reps
Week 7: 90% of 1RM for 1 set of 1 rep

Close Grip Bench Press 4 sets 6 reps
Incline Bench Press 4 sets 6 reps
JM Presses 4 sets 6 reps
Barbell Shoulder Press 4 sets 6 reps (Behind neck)

Deadlift Workout (Thursday)

Deadlift (Sumo)
Week 1: 60% of 1RM for 3 sets of 6 reps
Week 2: 65% of 1RM for 3 sets of 6 reps
Week 3: 70% of 1RM for 3 sets of 5 reps
Week 4: 75% of 1RM for 3 sets of 4 reps
Week 5: 80% of 1RM for 3 sets of 3 reps
Week 6: 85% of 1RM for 2 sets of 2 reps
Week 7: 90% of 1RM for 1 set of 1 rep

Barbell Shrugs 4 sets 6 reps
Bent Over Rows 4 sets 6 reps
Conventional Deadlift 4 sets 6 reps
Lat Pulldowns 4 sets 6 reps (In front)

Bench Workout #2 (Light Chest) (Friday) (All reps done with pause)

Close Grip Bench Press 4 sets 6 reps
Incline Bench Press 4 sets 6 reps
Barbell shoulder press 4 sets 6 reps (Behind neck) 4 sets 6 reps (In front)
JM Presses 4 sets 6 reps


Here is the second half percentages:

Week 1: 70% of 1RM for 3 sets of 6 reps
Week 2: 75% of 1RM for 3 sets of 6 reps
Week 3: 80% of 1RM for 3 sets of 5 reps
Week 4: 85% of 1RM for 3 sets of 4 reps
Week 5: 90% of 1RM for 3 sets of 3 reps
Week 6: 95% of 1RM for 2 sets of 2 reps
Week 7: 100% of 1RM for 1 set of 1 rep

Rest 5 minutes for heavy lifts.

Any advice or comments would be much appreciated.

[Roid Rage 526]

Today was light bench day. All Reps done with a 2 second pause.

Close Grip Bench Press 125x6, 125x6, 125x6, 125x6
Incline Bench 125x6, 125x6, 125x6, 125x6
Barbell Shoulder Press 100x6, 100x6, 100x6, 100x6
JM Press 65x6, 65x6, 65x6, 65x6

[Roid Rage 526]

For bench press my sticking point is right off the chest. Would it be more effective to correct this problem by doing paused reps or speed bench? I think I'm going to stick with the paused reps because they seem to be helping so far but I'm not totally sure yet.

[BigDerek]

Workouts look great. I dont mean to pry, but does your name imply something?

[Roid Rage 526]

No, my name doesn't mean anything. I just decided that name because I have a bad temper.

[BigDerek]

No, my name doesn't mean anything. I just decided that name because I have a bad temper.

lol ok I was just curious because someone of your weight and age really shouldnt be chemically enhanced

[HumanHorrorFilm]

Your routine looks real good, i wish you the best of luck.

I would stick with paused reps, i had a problem off of my chest and doing paused helped it immensely.

[Roid Rage 526]

Squat Day.

Sumo Squats 100x6, 100x6, 100x6, 100x6
ATG Squats 75x6, 75x6, 75x6, 75x6
Leg Extentions 50x6, 50x6, 50x6, 50x6
Leg Curls 60x6, 60x6, 60x6, 60x6

[Roid Rage 526]

Heavy Bench Day

Bench Press 155x6 155x6 155x6 155x6
Close Grip Bench Press 130x6 130x6 130x6 130x6
JM Press 70x6 70x6 70x6 70x6
Barbell Shoulder Press 105x6 105x6 105x6 105x6

[Roid Rage 526]

I changed my routine a little bit.

Squat Workout (Sunday)

Squats
Week 1: 60% of 1RM for 3 sets of 5 reps
Week 2: 65% of 1RM for 3 sets of 5 reps
Week 3: 70% of 1RM for 3 sets of 5 reps
Week 4: 75% of 1RM for 3 sets of 4 reps
Week 5: 80% of 1RM for 3 sets of 3 reps
Week 6: 85% of 1RM for 2 sets of 2 reps
Week 7: 90% of 1RM for 1 set of 1 rep

ATG Squats 5x5
Calf Raises 5x5
Leg Extension 5x5
Leg Curls 5x5

Bench Workout (Tuesday)

Bench Press
Week 1: 60% of 1RM for 3 sets of 5 reps
Week 2: 65% of 1RM for 3 sets of 5 reps
Week 3: 70% of 1RM for 3 sets of 5 reps
Week 4: 75% of 1RM for 3 sets of 4 reps
Week 5: 80% of 1RM for 3 sets of 3 reps
Week 6: 85% of 1RM for 2 sets of 2 reps
Week 7: 90% of 1RM for 1 set of 1 rep

Close Grip Bench Press 5x5
Decline Bench Press 5x5
JM Press 5x5
Barbell Shoulder Press 5x5 (Behind neck)

Deadlift Workout (Thursday)

Deadlift
Week 1: 60% of 1RM for 3 sets of 5 reps
Week 2: 65% of 1RM for 3 sets of 5 reps
Week 3: 70% of 1RM for 3 sets of 5 reps
Week 4: 75% of 1RM for 3 sets of 4 reps
Week 5: 80% of 1RM for 3 sets of 3 reps
Week 6: 85% of 1RM for 2 sets of 2 reps
Week 7: 90% of 1RM for 1 set of 1 rep

Barbell Shrugs 5x5
Bent Over Rows 5x5
Lat Pulldowns 5x5 (In front)
Conventional Deadlift 5x5

Here is the second half percentages:

Week 1: 70% of 1RM for 3 sets of 5 reps
Week 2: 75% of 1RM for 3 sets of 5 reps
Week 3: 80% of 1RM for 3 sets of 5 reps
Week 4: 85% of 1RM for 3 sets of 4 reps
Week 5: 90% of 1RM for 3 sets of 3 reps
Week 6: 95% of 1RM for 2 sets of 2 reps
Week 7: 100% of 1RM for 1 set of 1 rep

Rest 5 minutes for heavy lifts.

[Roid Rage 526]

I got a new PR of 280 on deadlift today. It felt really good to lift double my bodyweight for the first time on any lift. I'll be happy when my squat and bench get up to double my bodyweight.

[Roid Rage 526]

Squat Day.

Squat 105x5 105x5 105x5
ATG Squats 80x5 80x5 80x5 80x5 80x5
Leg Extentions 55x5 55x5 55x5 55x5 55x5
Leg Curls 70x5 70x5 70x5 70x5 70x5

[Roid Rage 526]

Heavy Bench Day

Bench 165x5 165x5 165x5
Close Grip Bench 130x5 130x5 130x5 130x5 130x5
Decline 175x5 175x5 175x5 175x5 175x5
Barbell Shoulder Press 95x5 100x5 105x5 130x5
JM Press 75x5 80x5 85x5 90x5

[pprivon]

I got a new PR of 280 on deadlift today. It felt really good to lift double my bodyweight for the first time on any lift. I'll be happy when my squat and bench get up to double my bodyweight.

Congrats on the 2xbw DL! Awesome feeling to be hitting that I imagine. Keep up the good work!

[Roid Rage 526]

Congrats on the 2xbw DL! Awesome feeling to be hitting that I imagine. Keep up the good work!

Thanks it felt great to pull 2x my bodyweight. I see you have a nice deadlift max. At what bodyweight did you do that?

[Roid Rage 526]

Deadlift Day

Sumo Deadlift 65x3 95x3 125x3 140x3 155x3 170x3
Conventional Deadlift 50x3 95x3 140x3
Lat Pulldowns 25x3 50x3 70x3
Shoulder Shrugs 95x3 135x3 155x3
Bent Over Rows 45x3 65x3 95x3

[pprivon]

My 425lb dead was at a weight of 197. Did that in my first comp and it was awesome. The highest I'd trained in the gym prior to that day was a single at 405 and it felt heavy as hell when I did that haha. I almost locked out a 465lb too it was pretty sweet.

Btw ... good looking deadlift workout yesterday!. How do you feel doing conv. and sumo on the same workout. I would think it might be easier to do conv one week and sumo the next so you can do heavier weights but I dunno ... seems to be working great for you!

Keep it up!

[Roid Rage 526]

I decided to start a different program. Today i did the first day of it and i have to say it felt good. This is what my new routine looks like.

Day 1: Chest/Biceps (Tuesday)
Bench Press 5x5
Close Grip Bench 5x5
Incline Press 5x5
Barbell Curls 5x5
Preacher Curls 5x5

Day 2: Legs (Sunday)
Sumo Squat 5x5
ATG Squat 5x5
Leg Extensions 5x5
Leg Curls 5x5
Calf Raises 5x5

Day 3: Abs

Day 4: Shoulders/Traps (Thursday)
Military Press 5x5
Upright Rows 5x5
Rear Delt Press 5x5
Front Delt Press 5x5
Barbell Shrugs 5x5

Day 5: Back/Triceps (Friday)
Deadlift 5x5
Bent Over Row 5x5
Lat Pulldowns 5x5
JM Press 5x5
Tricep Pushdowns 5x5

And here is my progress from the first day:

Bench Press 95x5 120x5 140x5 155x5 175x5
Close Grip Bench 95x5 115x5 135x5 155x5 165x5
Incline Bench 75x5 85x5 95x5 115x5 135x5
Barbell Bicep Curls 45x5 65x5 75x5 85x5 95x5
Preacher Curls 45x5 55x5 65x5 75x5 85x5

[Roid Rage 526]

I decided to change Military Press with Clean & Jerk. I'm happy to say I got 3 PR today =)

Rear Delt Press 95x5 110x5 115x5 120x5 130x5
Clean & Jerk 85x5 95x5 115x5 120x5 125x5(PR)
Upright Rows 55x5 75x5 85x5 95x5 105x5(PR)
Barbell Shrugs 135x5 165x5 195x5 200x5 205x5(PR)

[Roid Rage 526]

It feels good to get 3 PR in one day. I hope to get many more PR. I've still got a long way to go to get my bench, squat, and deadlift up to anything to be proud of.

[Roid Rage 526]

What are some achieveable lifts I could look forward to weighing 140? I just want to get an idea of what I can hope to expect in the future.

[Radok]

Shoot for 300 on deads, 225 on squat, and 250 bench. You'll notice I put the biggest gain on squat, that's because you should really be trying hard to get your squat past your bench, closer to your deadlift.

[Roid Rage 526]

Thanks, that gives me something to work towards. Just curious how much do you weigh? And if its more then 140, what were your lifts at 140?

[Roid Rage 526]

This was fridays workout I just didnt get around to posting it til now.

Deadlift 65x5 135x5 165x5 195x5 225x5
Bent Over Rows 75x5 80x5 90x5 95x5 100x5
Lat Pulldowns 65x5 75x5 80x5 85x5 95x5
JM Press 65x5 75x5 85x5 95x5 100x5 (PR)
Tricep Pushdowns 45x5 50x5 55x5 60x5 65x5

[Roid Rage 526]

Squat 65x5 95x5 115x5 135x5 170x2 (PR)
ATG Squat 65x5 80x5 100x5 110x5 140x2 (PR)
Leg Extentions 65x5 70x5 75x5 80x5 85x5
Leg Curls 75x5 80x5 85x5 90x5 95x5
Calf Raises 75x5 95x5 105x5 125x5 145x5 (PR)

It felt good to finally get a new PR on squat. I had been stuck at 165 for a while. I corrected my form and it wont be long before my squat is up to 200. I realised my legs are stronger than i had thought, I just had bad form so my squat suffered.

[Roid Rage 526]

Bench Press 135x5 155x5 175x5 195x5 205x5
Close Grip Bench 100x5 120x5 140x5 160x5 170x5 (PR)
Incline Bench 85x5 100x5 125x5 140x5 155x5
Barbell Curls 50x5 70x5 80x5 90x5 100x5 (PR)
Preacher Curls 55x5 65x5 75x5 85x5 95x5 (PR)

[Roid Rage 526]

I changed routines again, but this new one I will stick with for as long as possible. Anyways here is the new routine.

Monday
Bench Press 8x3
Close Grip Bench 5x3
Incline Bench 5x3
JM Press 5x3
Tricep Pushdowns 5x3

Tuesday
Abs

Wednesday
Military Press 5x3
Lat Pulldowns 5x3
Deadlift 8x3
Rear Delt Raises 5x3
Bent Over Rows 5x3

Friday
Squat 8x3
ATG Squat 5x3
Leg Extentions 5x3
Leg Curls 5x3
Calf Raises 5x3

Saturday
Abs

I started today and here are my results:

Deadlift 95x3 135x3 155x3 170x3 190x3 205x3 215x3 230x3
Military Press 75x3 85x3 95x3 105x3 115x3
Rear Delt Raises 70x3 95x3 110x3 125x3 145x3
Bent Over Rows 65x3 75x3 85x3 95x3 105x3
Lat Pulldowns 50x3 50x3 70x3 75x3 80x3

[Roid Rage 526]

Squat 70x3 95x3 105x3 115x3 125x3 135x3 145x3 155x3
ATG Squat 75x3 95x3 115x3 135x3 140x3
Leg Extentions 70x3 75x3 80x3 85x3 90x3
Leg Curls 80x3 85x3 90x3 95x3 100x3
Calf Raises 135x3 140x3 145x3 150x3 155x3

[Roid Rage 526]

New Routine:

MONDAY (LIGHT)
BENCH PRESS 4x5
PARTIAL BENCH PRESS 3x6
JM PRESS 4x6
REAR DELT PRESS 3x6
BENT OVER ROWS 4x6
BARBELL CURLS 3x6
THURSDAY (HEAVY)
HEAVY BENCH PRESS
WEEKS 1-3: 4x5
WEEKS 4-5: 4x5
WEEKS 6-8: 3x3
WEEK 9: 2x3
WEEK 10: MAX ATTEMPT
HEAVY BENCH SUPPORTS 4x20 SECONDS
JM PRESS 4x6
REAR DELT PRESS 3x6
BENT OVER ROWS 3x6
BARBELL CURLS 3x6
PARTIAL POWER CURLS 2x6
SATURDAY (HEAVY)
SQUAT 3x6
QUATER SQUAT 3x6 (EVERY OTHER WEEK)
HEAVY BENCH SUPPORTS 4x10 (EVERY OTHER WEEK)
DEADLIFT 2x5

I worked out today and here are the results:

Bench Press 125x5 125x5 125x5 125x5
Partial Bench 135x6 135x6 135x6
JM Press 65x6 65x6 65x6 65x6
Rear Delt Press 100x6 100x6 100x6 100x6
Bent Over Rows 95x6 95x6 95x6 95x6
Barbell Curls 65x6 65x6 65x6

I even on the light sets this routine feels good.

[Roid Rage 526]

Heavy Bench Press 165x5 165x5 165x5 165x5
JM Press 75x5 75x5 75x5 75x5
Behind Neck Press 115x6 115x6 115x6
Barbell Curls 70x6 70x6 70x6
Partial Barbell Curls 70x6 70x6