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
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Thread: Y&S's Weightlifting Journal
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07-17-2006, 01:32 AM #1
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Y&S's Weightlifting Journal
"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, 04:22 AM #2
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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
my iPhone apps: http://www.yianni-software.com/
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07-17-2006, 04:36 AM #3
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07-17-2006, 05:46 AM #4
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07-18-2006, 03:54 AM #5
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Originally Posted by r-ban
Thanks for stopping by and keep posting on what you thinkLast edited by young and strong; 07-18-2006 at 04:08 AM.
"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, 04:04 AM #6
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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 StartLast edited by young and strong; 07-18-2006 at 04:08 AM.
"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, 04:13 AM #7
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07-18-2006, 04:29 AM #8
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07-18-2006, 04:43 AM #9
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Originally Posted by r-ban
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, 04:46 AM #10
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Originally Posted by asianbabe"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, 10:18 AM #11
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!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, 01:21 AM #12
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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 differentLast edited by young and strong; 07-21-2006 at 02:28 AM.
"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, 01:24 AM #13
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Originally Posted by Rune
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, 01:30 AM #14
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07-21-2006, 02:27 AM #15
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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, 05:30 AM #16
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07-21-2006, 05:59 AM #17
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07-22-2006, 01:46 AM #18
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Originally Posted by r-ban
Originally Posted by asianbabe"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, 03:08 AM #19
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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, 03:46 AM #20
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07-23-2006, 03:46 AM #21
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07-23-2006, 03:57 AM #22
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07-23-2006, 09:17 AM #23
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07-24-2006, 05:03 AM #24
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Originally Posted by Andalite
Awsome let me know what you think
Originally Posted by asianbabe
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
Originally Posted by r-ban
I don't normally do deadlifts on this day but was making up from last week.
Thank God for light days though
Originally Posted by EoR"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, 09:34 AM #25Originally Posted by young and strong
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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07-25-2006, 02:29 AM #26
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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, 02:34 AM #27
- Join Date: Jan 2006
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Originally Posted by Andalite
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, 03:54 AM #28
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07-25-2006, 04:52 AM #29
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07-25-2006, 04:57 AM #30
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