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07-17-2006, 02:32 AM
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#1
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"Greatest Gig in the Sky"
Join Date: Jan 2006
Location: Geelong, Australia
Age: 20
Stats: 305'1", 254 lbs
Posts: 7,035
BodyBlog Entries: 0
BodyPoints: 7776
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Y&S's Weightlifting Journal
Hey Everybody,
I'm back after a week break. i'll be aiming for strength for the next two months, as i have a powerlifting comp in about 7 weeks (nothing special or anything just something local) and will continue lifting afterwards.
I will be concerntrating on powerlifting technique as well (eg pause at bottom of bench press and squat.)
Stats: 6'2 211 pounds 19% bf
Best lifts done with perfect Powerlifting form:
Squat- 220 (100kgs) for 5
Bench- 155 (72.5kgs)
Deadlifts- 300 (135kgs)
My Powerlifting coach wrote this out:
Routine:
HEAVY DAY
Squat- 5x5 same weight
Bench Press- 5x5 same weight 5 sec pause at bottom (starting real light)
SL Deadlifts- 3x8 For weak hamstrings
Accessory Work (TBA)
LIGHT DAY
Squat- 5x5 same weight (80% of heavy day)
Bench- 5x5 same weight 5 sec pause (80% of heavy day)
SL Deadlifts- 3x8 (80%)
Acessory Work (TBA)
Medium Day
Squat- 5x5 same weight (95% of heavy day)
Bench- 5x5 same weight 5 sec pause (95% of heavy day)
Deadlifts- 5x5 Same Weight Heavy
Acessory Work (TBA)
First Workout Tommorow
__________________
"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
R.I.P Frvrmuscle
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07-17-2006, 05:22 AM
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#2
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currently culking
Join Date: Dec 2005
Location: Melbourne, Australia
Age: 34
Stats: 5'4", 169 lbs
Posts: 2,464
BodyBlog Entries: 0
BodyPoints: 2378
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Ooooh. New Journal. *subscribed*.
I'm not sure what you're up for, but good luck with your 7 weeks and counting.
__________________
Neglecting strength no more: http://forum.bodybuilding.com/showthread.php?t=1000362
youTube vids: http://youtube.com/profile?user=FitnessNut
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07-17-2006, 05:36 AM
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#3
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Banned
Join Date: Jan 2006
Age: 100
Stats: 5'10", 191 lbs
Posts: 5,869
BodyPoints: 19130
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Sweet new journal. I thought you were taking 4 weeks off though?
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07-17-2006, 06:46 AM
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#4
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2009 Mr.Internet
Join Date: Feb 2005
Stats: 6'1", 220 lbs
Posts: 12,071
BodyBlog Entries: 0
BodyPoints: 22801
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New journal, nice.
Subscribed 
__________________
EoR is powered by unique Nanomolecular Hyperdispersion Technology. Giving him high bioavailability and myocellular saturation.
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07-18-2006, 04:54 AM
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#5
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"Greatest Gig in the Sky"
Join Date: Jan 2006
Location: Geelong, Australia
Age: 20
Stats: 305'1", 254 lbs
Posts: 7,035
BodyBlog Entries: 0
BodyPoints: 7776
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Quote:
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Originally Posted by r-ban
Sweet new journal. I thought you were taking 4 weeks off though?
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I was, but then mum said if i get an hour and half of work done a night i can go. 
Thanks for stopping by and keep posting on what you think
__________________
"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
R.I.P Frvrmuscle
Last edited by young and strong; 07-18-2006 at 05:08 AM.
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07-18-2006, 05:04 AM
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#6
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"Greatest Gig in the Sky"
Join Date: Jan 2006
Location: Geelong, Australia
Age: 20
Stats: 305'1", 254 lbs
Posts: 7,035
BodyBlog Entries: 0
BodyPoints: 7776
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Heavy Day
Thanks for subscribing Short and EOR
Note that i am working more on technique at the moment
ATG Squats- 5x5x165 (75kgs) 1 sec pause at bottom, easy.
Been working on flexibility with stretches and are getting lower on these.
Bench Press- 5x5x100 (45kgs) PR!!!! for 5 sec pause at bottom.
The idea of these is to learn to be explosive after pause.
SL Deadlifts- 3x8x110 (50kgs) PR!!!! with perfect form.
I learnt i wasn't doing these properly before and now i know i have weak hamstrings.
Military Press- 3x8x70 (31kgs) Really good
Lat Pulldown- 2x8x110 (50kgs)
SL Calf Raises- 2x8x33 (15kgs)
Back Extensions- 2x10x22 (10kgs)
Achilles and groin stretch for getting lower on squats
Alright Start
__________________
"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
R.I.P Frvrmuscle
Last edited by young and strong; 07-18-2006 at 05:08 AM.
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07-18-2006, 05:13 AM
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#7
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Banned
Join Date: Jan 2006
Age: 100
Stats: 5'10", 191 lbs
Posts: 5,869
BodyPoints: 19130
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Quote:
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Originally Posted by young and strong
Thanks for stopping by and keep posting on what you think
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Always will, unofficially subscribed 
I thought you got 147.5kg for deadlift? Was it questionable form? Anyway good stuff, I'm really happy your mums letting you continue lifting
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07-18-2006, 05:29 AM
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#8
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WowWowWowWow
Join Date: Dec 2005
Stats: 5'5", 118 lbs
Posts: 12,254
BodyPoints: 52864
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Good luck dude! How long have you been lifting?
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07-18-2006, 05:43 AM
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#9
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"Greatest Gig in the Sky"
Join Date: Jan 2006
Location: Geelong, Australia
Age: 20
Stats: 305'1", 254 lbs
Posts: 7,035
BodyBlog Entries: 0
BodyPoints: 7776
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Quote:
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Originally Posted by r-ban
Always will, unofficially subscribed
I thought you got 147.5kg for deadlift? Was it questionable form? Anyway good stuff, I'm really happy your mums letting you continue lifting |
It was quetionable, i think my back took all the weight so my rear was higher than my shoulders.
thanks, so am i
__________________
"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
R.I.P Frvrmuscle
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07-18-2006, 05:46 AM
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#10
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"Greatest Gig in the Sky"
Join Date: Jan 2006
Location: Geelong, Australia
Age: 20
Stats: 305'1", 254 lbs
Posts: 7,035
BodyBlog Entries: 0
BodyPoints: 7776
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Quote:
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Originally Posted by asianbabe
Good luck dude! How long have you been lifting?
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Hey thanks, about 1 year but the first four months was crap. i've been doing starting strength journal before this. So really only a good five months of productive training
__________________
"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
R.I.P Frvrmuscle
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07-19-2006, 11:18 AM
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#11
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Barefoot Runner
Join Date: Sep 2005
Location: Winnipeg, MB, Canada
Age: 24
Stats: 6'3", 202 lbs
Posts: 10,548
BodyBlog Entries: 0
BodyPoints: 18901
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Ok, I'm here to check up on you now 
Program looks like it should be alright, what kind of ramp up are you going to be using up to the competiton though, is it gonna be completely linear?
Good luck with that comp bro, keep us updated!
__________________
What the superior man seeks is in himself; what the small man seeks is in others. - Confucius
Don't get set into one form, adapt it and build your own, and let it grow, be like water. Empty your mind, be formless, shapeless, like water. Now you put water in a cup, it becomes the cup; You put water into a bottle, it becomes the bottle; You put it in a teapot, it becomes the teapot. Water can flow or it can crash. Be water, my friend. - Bruce Lee
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07-21-2006, 02:21 AM
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#12
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"Greatest Gig in the Sky"
Join Date: Jan 2006
Location: Geelong, Australia
Age: 20
Stats: 305'1", 254 lbs
Posts: 7,035
BodyBlog Entries: 0
BodyPoints: 7776
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Medium Day
No time for light day had to go to funeral instead
This was at school for PE class so it's a bit different
Bench Press- 1x8x132 (60kgs)
1x14x110 (50kgs) PR!!
ATG Squat (1 sec Pause)- 5x5x160 (72.5kgs) We had some hot as chicks in our PE class and they were staring and whispering, a plesant change . imagine if i had have squatted 100kgs......
Military Press- 3x8x84 (38kgs) No deadlifts allowed in gym, sucks arse
Crap week i know, next week will be different
__________________
"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
R.I.P Frvrmuscle
Last edited by young and strong; 07-21-2006 at 03:28 AM.
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07-21-2006, 02:24 AM
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#13
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"Greatest Gig in the Sky"
Join Date: Jan 2006
Location: Geelong, Australia
Age: 20
Stats: 305'1", 254 lbs
Posts: 7,035
BodyBlog Entries: 0
BodyPoints: 7776
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Quote:
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Originally Posted by Rune
Ok, I'm here to check up on you now
Program looks like it should be alright, what kind of ramp up are you going to be using up to the competiton though, is it gonna be completely linear?
Good luck with that comp bro, keep us updated! |
Note- Switch Good mornings for SL Deadlifts on Light Day.
Going up 5kgs and 2.5kgs as long as it's with perfect form!
Yeah it's going to be completly linear, my coach says at my age i should lift with perfect technique.
Thanks man will do
__________________
"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
R.I.P Frvrmuscle
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07-21-2006, 02:30 AM
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#14
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Loving lifting
Join Date: Jun 2006
Location: Thailand
Stats: 6'1", 209 lbs
Posts: 4,061
BodyBlog Entries: 0
BodyPoints: 14006
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Hey mate good to see someone from Australia.
I'm not far from you- In Ballarat.
I've been trying to find some powerlifting comps in our area- can you point me in the right direction?
__________________
I can do all things through Christ, because he gives me strength- Philippians 4:13
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07-21-2006, 03:27 AM
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#15
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"Greatest Gig in the Sky"
Join Date: Jan 2006
Location: Geelong, Australia
Age: 20
Stats: 305'1", 254 lbs
Posts: 7,035
BodyBlog Entries: 0
BodyPoints: 7776
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Hey Olympic
There's a big i think in Colac in about six months, the one i'm doing is alocal small thing
__________________
"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
R.I.P Frvrmuscle
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07-21-2006, 06:30 AM
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#16
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Banned
Join Date: Jan 2006
Age: 100
Stats: 5'10", 191 lbs
Posts: 5,869
BodyPoints: 19130
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lol at the hot chick comment. Great work on bench press! Your 1RM will be apporaching 80kg soon.
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07-21-2006, 06:59 AM
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#17
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WowWowWowWow
Join Date: Dec 2005
Stats: 5'5", 118 lbs
Posts: 12,254
BodyPoints: 52864
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Quote:
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Originally Posted by young and strong
We had some hot as chicks in our PE class and they were staring and whispering, a plesant change . imagine if i had have squatted 100kgs...... |
heheh and you don't even need to savour the moment, I'm sure there'll be dozens more times you will impress them 
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07-22-2006, 02:46 AM
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#18
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"Greatest Gig in the Sky"
Join Date: Jan 2006
Location: Geelong, Australia
Age: 20
Stats: 305'1", 254 lbs
Posts: 7,035
BodyBlog Entries: 0
BodyPoints: 7776
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Quote:
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Originally Posted by r-ban
lol at the hot chick comment. Great work on bench press! Your 1RM will be apporaching 80kg soon.
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Yeah it was good, yeah the bench would be around 80kgs except i've got a one sec pause at the bottom which puts me back to around 70 to 75kgs
Quote:
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Originally Posted by asianbabe
heheh and you don't even need to savour the moment, I'm sure there'll be dozens more times you will impress them
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Hopfully , it isn't my main goal but it's motivating.
__________________
"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
R.I.P Frvrmuscle
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07-23-2006, 04:08 AM
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#19
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"Greatest Gig in the Sky"
Join Date: Jan 2006
Location: Geelong, Australia
Age: 20
Stats: 305'1", 254 lbs
Posts: 7,035
BodyBlog Entries: 0
BodyPoints: 7776
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Heavy Day
ATG Squats-5x5x170 (77.5kgs) really easy, flexbilities good as well
Bench Press (5sec pause)-5x5x110 (50kgs) PR!!! Real Strong
Deadlifts-1x5x242 (110kgs) Making up for last week, kinda hard
SL deadlifts-3x8x105 (52.5kgs) PR!!! hammies on fire
Lat Pulldown-1x8x121 (55kgs)
SL calf raises-2x8x45 (20kgs)
Back extensions-2x10x33 (15kgs)
Breathing execises, squat stretches and plank- meh
Long session
__________________
"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
R.I.P Frvrmuscle
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07-23-2006, 04:46 AM
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#20
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A Beached Whale...
Join Date: Jun 2005
Age: 21
Stats: 5'7", 195 lbs
Posts: 8,164
BodyBlog Entries: 0
BodyPoints: 7904
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hey...you started a new jorunal...? shoulda told me...!!!
anyways... i'm *SUBSCRIBED*
best of luck
Andalite
__________________
Beached Whale Chronicles: http://forum.bodybuilding.com/showthread.php?t=113059811
Ground Up Strength
www.GUStrength.com
Follow GUStrength on TipDrop: http://tipdrop.com/Eric%20Troy
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07-23-2006, 04:46 AM
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#21
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WowWowWowWow
Join Date: Dec 2005
Stats: 5'5", 118 lbs
Posts: 12,254
BodyPoints: 52864
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good sess y & s!!
 out of curiosity, what breathing exercises are these?
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07-23-2006, 04:57 AM
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#22
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Banned
Join Date: Jan 2006
Age: 100
Stats: 5'10", 191 lbs
Posts: 5,869
BodyPoints: 19130
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Solid, it looks like you can handle more weight
Must be hard having bench squats and dl in one day lol
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07-23-2006, 10:17 AM
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#23
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2009 Mr.Internet
Join Date: Feb 2005
Stats: 6'1", 220 lbs
Posts: 12,071
BodyBlog Entries: 0
BodyPoints: 22801
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Pfft, you better hit it hard next week
__________________
EoR is powered by unique Nanomolecular Hyperdispersion Technology. Giving him high bioavailability and myocellular saturation.
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07-24-2006, 06:03 AM
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#24
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"Greatest Gig in the Sky"
Join Date: Jan 2006
Location: Geelong, Australia
Age: 20
Stats: 305'1", 254 lbs
Posts: 7,035
BodyBlog Entries: 0
BodyPoints: 7776
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Quote:
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Originally Posted by Andalite
hey...you started a new jorunal...? shoulda told me...!!!
anyways... i'm *SUBSCRIBED*
best of luck
Andalite |
Oh **** sorry man, i thought i did
Awsome let me know what you think
Quote:
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Originally Posted by asianbabe
good sess y & s!!
out of curiosity, what breathing exercises are these?
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Thanks .
It's for squats.... basically you try and suck in and fill your lungs with and let it out in a hiss noise. For core strength when ascending
Quote:
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Originally Posted by r-ban
Solid, it looks like you can handle more weight
Must be hard having bench squats and dl in one day lol
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Well i am building up on squats again, considering i'm getting closer to butt to ankles (hard at 6'2)
I don't normally do deadlifts on this day but was making up from last week.
Thank God for light days though
Quote:
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Originally Posted by EoR
Pfft, you better hit it hard next week
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lol, yes sir
__________________
"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
R.I.P Frvrmuscle
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07-24-2006, 10:34 AM
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#25
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A Beached Whale...
Join Date: Jun 2005
Age: 21
Stats: 5'7", 195 lbs
Posts: 8,164
BodyBlog Entries: 0
BodyPoints: 7904
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Quote:
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Originally Posted by young and strong
Awsome let me know what you think
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sure:
1.) good idea on starting a brand new journal
2.) stop worrying sooo much on form....
3.) when do you expect to set new PRs..???
4.) you'll need to gain a LOT of strength..
5.) 1 week before a meet, you HAVE to do nothing...thats right, i read this on 4 websites and all the PL'ers said the same thing: 1 week before a meet chillout so that your body craves for those heavy weights on the meet day
best of luck
Andalite
__________________
Beached Whale Chronicles: http://forum.bodybuilding.com/showthread.php?t=113059811
Ground Up Strength
www.GUStrength.com
Follow GUStrength on TipDrop: http://tipdrop.com/Eric%20Troy
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07-25-2006, 03:29 AM
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#26
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"Greatest Gig in the Sky"
Join Date: Jan 2006
Location: Geelong, Australia
Age: 20
Stats: 305'1", 254 lbs
Posts: 7,035
BodyBlog Entries: 0
BodyPoints: 7776
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Light Day
ATG Squats-5x5x138 (62.5kgs) Butt to calves!!!!!!!!
Bench Press (3 sec Pause)- 2x8x88 (40kgs)
Good Mornings- 3x8x55 (25kgs) Default PR!! Really weak hammies!
Close Grip Bench- 2x8x110 (50kgs) Good
BB Rows- 3x8x100 (45kgs)
Reverse Crunches- 2x20xBW
Reverse back extensions- 2x10xBW
Alright Workout, finally got flexibility down
__________________
"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
R.I.P Frvrmuscle
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07-25-2006, 03:34 AM
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#27
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"Greatest Gig in the Sky"
Join Date: Jan 2006
Location: Geelong, Australia
Age: 20
Stats: 305'1", 254 lbs
Posts: 7,035
BodyBlog Entries: 0
BodyPoints: 7776
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Quote:
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Originally Posted by Andalite
sure:
1.) good idea on starting a brand new journal
2.) stop worrying sooo much on form....
3.) when do you expect to set new PRs..???
4.) you'll need to gain a LOT of strength..
5.) 1 week before a meet, you HAVE to do nothing...thats right, i read this on 4 websites and all the PL'ers said the same thing: 1 week before a meet chillout so that your body craves for those heavy weights on the meet day
best of luck
Andalite
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1) Thanks
2)I have to on bench because i need to make 1 sec pause, others my form wasn't always good
3) Well i've got my flexibility down now on squats so everythings a PR, Bench is working up with pause.... Deadlift PR's will be coming soon
4) It's only a local thing, nothing special, still i know i have a long way to go
5)I'll think about it, see what PL coach says
Thanks for the input
__________________
"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
R.I.P Frvrmuscle
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07-25-2006, 04:54 AM
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#28
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WowWowWowWow
Join Date: Dec 2005
Stats: 5'5", 118 lbs
Posts: 12,254
BodyPoints: 52864
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nice to see you are working in stretches and flexibility! So often forgotten these days! Keep up the good work, I'm following
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07-25-2006, 05:52 AM
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#29
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A Beached Whale...
Join Date: Jun 2005
Age: 21
Stats: 5'7", 195 lbs
Posts: 8,164
BodyBlog Entries: 0
BodyPoints: 7904
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Quote:
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Originally Posted by young and strong
ATG Squats-5x5x138 (62.5kgs) Butt to calves!!!!!!!!
Bench Press (3 sec Pause)- 2x8x88 (40kgs)
Good Mornings- 3x8x55 (25kgs) Default PR!! Really weak hammies!
Close Grip Bench- 2x8x110 (50kgs) Good
BB Rows- 3x8x100 (45kgs)
Reverse Crunches- 2x20xBW
Reverse back extensions- 2x10xBW
Alright Workout, finally got flexibility down
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good workout...
Quote:
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Originally Posted by young and strong
1) Thanks
2)I have to on bench because i need to make 1 sec pause, others my form wasn't always good
3) Well i've got my flexibility down now on squats so everythings a PR, Bench is working up with pause.... Deadlift PR's will be coming soon
4) It's only a local thing, nothing special, still i know i have a long way to go
5)I'll think about it, see what PL coach says
Thanks for the input
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your welcome...and sorry if i sound like a no-it-all sometimes....i'm only here to help with my limited knowledge..
peace
best of luck
Andalite
__________________
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07-25-2006, 05:57 AM
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#30
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Banned
Join Date: Jan 2006
Age: 100
Stats: 5'10", 191 lbs
Posts: 5,869
BodyPoints: 19130
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Nice and easy
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