CWGame's workout log

[Bballer99]

your big bench inspired me to make my weak bench the focus of my training. It sucks when your squat and deadlift are decent but your bench is pitiful to the point where people who don't even squat/deadlift make fun of you and their bench is bigger than yours (I guess for you it's the opposite lel).

[CWGame]

your big bench inspired me to make my weak bench the focus of my training. It sucks when your squat and deadlift are decent but your bench is pitiful to the point where people who don't even squat/deadlift make fun of you and their bench is bigger than yours (I guess for you it's the opposite lel).

Yeah haha it's sad but big benchers get all the respect and big squaters and deadlifter get nothing in the gym. Im making decent progress on my squat hoping to hit 365 when I max probably Wednesday and 335 bench probably tomorrow.

[Bballer99]

I get no respect for squatting/benching in my gym, but whenever I deadlift, I turn heads for some reason. And thats saying something when I pull less than 300.

Keep on the progress grind homie

[2levelsaboveyou]

I get no respect for squatting/benching in my gym, but whenever I deadlift, I turn heads for some reason. And thats saying something when I pull less than 300.

Keep on the progress grind homie

My gyms the opposite I got 80% gym looking at me when I squatted 4 plates! And my bench idk I can never tell if their looking at me but Ive gotten couple of people say they mirin when I hit over 2 plates for long as pauses for reps :/

[CWGame]

Monday, December 22nd 2014:

Was feeling okay before hand wasn't really in my mindset just wokeup body felt decent though shoulders have definitely been fatigued from work though.

Max bench:
Bar x10
Bar x10
Bar x10
135x5
185x5
225x3
275x1
295x1
315x1 (pretty easy much better then last time feeling a little low blood sugar)
330x0 (http://youtu.be/nayDSlDNd5w) (wrist rolled forward about a centimeter and completely threw my lift off I gave up right when they rolled)
325x1 (PR) (goo.gl/OXKf6N) (ugly, and irritating not best mindset disappointed in last set but I'll take it I guess)

I definitely didn't do well this last week before maxing really tired from working 7 days this week shoulders are really fatigued my biggest issue which screwed me on all 3 sets 315, 330, and 325 was the lift off my shoulders were too tired from work and I made the mistake of not taking a lift off, I'm still sorta happy even though it was ugly right now my two issues are keeping my butt down and lift off I usually have a solid lift off but the shoulder fatigue and max weight threw it off.

Flat db bench:
35x5
55x5
80x5
100x5 (little hard)
110x5 (not feeling well not good form not best mindset)

Because I have flat dbed in awhile I stopped at 110 definitelty could of gone more but I'm not feeling good, and form is off since I'm not used to it.

Overall decent but dissapointed in the small mistakes on bench the 330 set looked bad but I stopped pushing when my wrist went forward and called for him to take it I didn't want to dump it on my stomach.

[CWGame]

Friday December 26th 2014:
Squat:
Bar x10
Bar x10
Bar x10
135x5
185x3
225x3
275x1
315x1 (my stance must of been off this was one of the worst sets I've had killed my mindset and ruined my warmup past definitely it felt like my 1RM)
335x1 (PR) (Felt much better)
345x1 (PR) (still felt pretty solid)
355x1 (PR!) (http://youtu.be/BNdLWA1DANI)
365x0 (weak minded) (http://youtu.be/YSabMBV1gQM)

On the last set I was rushed because someone wanted the squat rack and started to unrack it when I wasn't there, its understandable I take a long time between sets, but it ruined my mindset, I was tired at this point because I had a lot of warm up sets because the 315 set was so bad. Still happy it was a solid lift but I leaned into it a bit.

Current maxes:
Bench: 325
Squat: 355
Deadlift: 395 tested (beleive 405)

Starting my program on Monday doing a bodybuilding day tomorrow.

[CWGame]

Monday December 29th 2014:
First day of new routine:
Squat:
Bar x10
Bar x10
Bar x10
135x5
185x5
225x3
275x1
305x1 (testing if i want to go higher)
305x5 (leaned into it)
305x5 (better mindset more upright beside last rep)
305x5 (decently better last rep still leaning forward)

I have never been this tired during a workout i was falling asleep and it took some serious concentration to even spot my friend. Even though it calls for 6x5 i called it there and left the gym i was so tired, not the best way to start off a new routine
Body weight: 194
I also wasn't feeling warmed up still a little sore from maxing with weak hips. Knees bothering me a bit.

[CWGame]

Tuesday December 30th 2014:
Light/speed bench:
Bar x10
Bar x10
Bar x10
135x10
175x10
205x8
205x4 (let out a loud fart lost it haha)
205x6 (didn't wanna tire myself out)

I need to get better at higher reps speed was great but 8 reps starting feeling decent difficult

I changed out my program a little now to 55% and 3 sets for light days.

Paused bench:
245x3
265x1
275x3 (PR)
285x3 (PR) (Really solid set no issues)

Started taking a lift off felt better on my shoulders but it hurts my mindset a bit.

Seated dumbbell shoulder press:
30x8
50x5
60x5
75x5
85x5 (felt really easy)
95x0
95x0

It was a greedy jump after max effort pausing I'm a little disappointed but I don't want to take a lift off, the 85s set felt really easy so I thought 95s wouldn't be that bad. Shoulders were just too fatigued. Overall happy with this workout, still tinkering with my program to make it work as well as possible for me.

[CWGame]

Thursday, January 1st 2015:
Deadlift:
Bar x10
135x5
225x5
275x5
315x3
345x1
385x5 (PR!) (little lower back rounding due to fatigue need to fix) (held last rep at top for about 6 seconds)

Weight: 192, my weight is all over the place because I weigh myself whenever I workout which is usually past 3pm. I'm pretty happy with this was a +10lb PR at a lower bodyweight. Funny thing is my best 1RM ive done is only 395x1, as always the reps were deadstop. Been having knee issues lately feeling weak.

apparently LA fitness is stupid and likes to close at 6pm on new years so I had to go before I finished my whole workout.

[CWGame]

Thoughts:

Overall it was a solid year of powerlifting I started at the end of march so 8 months of powerlifting.
PRs at the start:
265x1 bench
275x1 squat
295x1 deadlift
Body weight: 175~

PRs now:
325x1 bench
355x1 squat
385x5 deadstop deadlift
Bodyweight: 192~

Decent progress for 8 months, but I had some issues with nutrition, and overtraining.

Current issues:
Leaning forward on high bar squat, bringing butt up on bench, and little rounded back on deadlift lower and upper
I've never really had a issue with lower besides today which I'll just fix next session.

I feel like I've gotten most of my issues out of the way, my goals this year:

Better form for all three lifts
Staying consistent with nutrition, mindset, and lifting.
I also want to compete this year in powerlifting
Get better at creating routines and optimize the one I'm currently working on

Bodyweight: I want to hit at least 220, hoping for 230 then cutting from there
Bench:405+
Squat:495+
Deadlift:550+

I definitely think with hard training good nutrition and being consistent this will be possible. I'm ready for my best year of training.. Let's go!

[CWGame]

Friday/Saturday January 3rd 2015:


Was supposed to be heavy bench, but i got some really bad food poisoning. For a 8 hour time frame i threw up more then 15 times, I've never felt that bad and weak in my life. I had no food the entire day just water. Im going to take today off and hopefully workout tomorrow. I really hope that horrible experience doesn't effect me too much. Gonna try and eat a lot today.

[Bballer99]

Friday/Saturday January 3rd 2015:


Was supposed to be heavy bench, but i got some really bad food poisoning. For a 8 hour time frame i threw up more then 15 times, I've never felt that bad and weak in my life. I had no food the entire day just water. Im going to take today off and hopefully workout tomorrow. I really hope that horrible experience doesn't effect me too much. Gonna try and eat a lot today.

i had a cold on xmas + 2 days after

i thought that was bad then i read this

[leanguy09]

sup my ninja!
how have you been doing? did you have a happy holidays?
I see the santa hat is on you main head instead of the other one. lmao

[CWGame]

i had a cold on xmas + 2 days after

i thought that was bad then i read this

It really sucked man I've never felt that bad and it definitely took a toll on lifting morning weight I'm about 186. Keep in mind other weights I've been tracking havent been morning weights is I lost about 5 pounds.

[CWGame]

sup my ninja!
how have you been doing? did you have a happy holidays?
I see the santa hat is on you main head instead of the other one. lmao

Yeah it was pretty solid, started off the new year right with two good PRs. Thennn I got food poisoning its a little set back but I won't let it bother me just gotta eat even more like a champ now. How's about you?

[CWGame]

Tuesday, January 6th 2015:
Light speed/form bench:
Bar x10
Bar x10
Bar x10
135x8
175x8
175x8
175x8

Paused bench:
225x3
275x1 (tested to see if I wanted to go higher)
275x2 (couldn't do 3)

Ended the workout here its a little dissapointing my blood sugar is higher way out of my mindset and just disappointed I knew it would happen since I lost strength and size. I'm about 5 pounds down but I'll be back within a week going shopping tonight gonna eat like a fatty. Not gonna let this get me down let's go!

[Bballer99]

life happens. Not everyone can be at their lifting prime everyday.

[CWGame]

life happens. Not everyone can be at their lifting prime everyday.

Definitely agree just irritating not being able to give it my all.

[CWGame]

Wednesday January 7th 2014:

Started doing my warmup work with lats and upper body along with the sauna before deadlifting.

Deadlift:
Bar x10
135x5
225x5
275x3
315x3 (feeling okay up to this set not best)
365x1 (felt solid)
395x1 (felt pretty good and smooth)
405x0 (couldn't get it off the ground pissed me off)
405x1 (PR!) (got pissed and got that bar up smoothly)

I'm probably around 188ish morning weight right now. Was really irritated that I still couldn't move 395-405 after awhile my first attempt at 405 wasn't good didn't even get it off the ground. Second attempt recomped got pissed and moved it pretty good without any issues for a new 4 plate deadlifting PR. This was long overdue I'm just better at repping weight then 1RMing at deadlift.

Today was supposed to be a top set of 4 but I was annoyed with how close it was to my 1RM that I wanted to finally hit 4 plates so I did.

I need to workout earlier not getting my full workout in. Eating was better today almost back to my full self need about 3-4 more days. Then I'll be smashing some PRs and eating like a fatty.

[Interdum]

Nice log man... that bench:squat/DL ratio though lol. Way to pursue your goals and hit what you wanted to hit.

[Domibear]

gg.

[CWGame]

Nice log man... that bench:squat/DL ratio though lol. Way to pursue your goals and hit what you wanted to hit.

Thanks man yeah lol its getting better my pause bench is probably around 310-315 so its not as bad as it looks. Still pretty bad though haha.

[CWGame]

gg.

How was your time at banned camp? You turn into a skinny ******* yet?

[CWGame]

Friday January 9th 2014:
Bench:
Bar x10
Bar x10
Bar x10
135x5
185x5
225x5
275x1
290x2
285x2
275x3 (failed 4th)
265x4
265x3 (failed 4th)

CGBP:
225x5
225x5
225x4 (failed 5th)

I was highly disappointed in this workout until I weighed myself. I'm 186 right now and I thought it was wrong so I weighed a 25lb plate. Its accurate. After my food poisoning my nutrition has been getting back to what it was but for the last week or so has been poor caloric intake wise. I just need to eat like a fatty now and get back to 200+ I'm using the sickness as my excuse but its 100% my fault. I need to eat right to get strong.

[Bballer99]

shouldve kept the 25 on the scale while you weighed yourself. that way you wouldn't feel like chit because the scale said you were 200.

lol just trying to cheer you up brah

[CWGame]

shouldve kept the 25 on the scale while you weighed yourself. that way you wouldn't feel like chit because the scale said you were 200.

lol just trying to cheer you up brah

Haha its all good man going into fatty mode and eating any and everything.

[CWGame]

Saturday January 10th 2014:
Deadlift- (speed)
Bar x10
145x8
145x8
145x8

Deficits- (45plate, and shoes about 3-4inch)
185x5
225x5
275x5
315x5

Conventional deadlift:
135x5
135x5
135x5

Overall was pretty solid had a little bit of back rounding issues on 315x5 deficits became a little hard since I was decently far off the ground. First workout I've completed haha, alsl trying to eat like a fatty to get back to my previous weight.

[CWGame]

Yestarday did my bodybuilding day

Monday January 12th 2015:
Squat:
Bar x10
Bar x10
Bar x10
135x5
225x3
275x1
315x1 (pretty easy)
335x1 (horrible I leaned so far forward and failed the second rep was going for 335x5x3 (setsxReps)
320x1 (not as bad but last set killed my mindset didn't even go for a second)
305x3 (finally hit my set of 3 at this point I just wanted to leave)

I came into this workout so amped up but when i started to squat I couldn't get into my mindset and my 335 set killed any and all hope. Moved on to front squats.

Front squats:
185x3 (hurt and sucked)
205x3 (not as bad still painful and wobbly)
225x1 (failed not because it was hard because I guess I go much lower on front squats and I hit one of the safeties throwing me off so I just brought it back down could of definitely done 3 though.)

I really need to work on front squat form its painful and awkward.

At least I finished the majority of the workout but I need to lower my maxed accordingly to my weight loss, I hate back tracking but its necessary since I don't have the same strength I had at 195 now that I'm about 190 right now. Not gonna let it bother me gonna just try and fight through it.

[leanguy09]

Yeah it was pretty solid, started off the new year right with two good PRs. Thennn I got food poisoning its a little set back but I won't let it bother me just gotta eat even more like a champ now. How's about you?

sorry for the late reply but thats good man!
oh sh*t sorry about the food poisoning.
homie im makin some gains and proud of it! you should checkout my pics man! one guy even asked if I thought about competing!

[CWGame]

sorry for the late reply but thats good man!
oh sh*t sorry about the food poisoning.
homie im makin some gains and proud of it! you should checkout my pics man! one guy even asked if I thought about competing!

What a beast! Definitely will. Do you also have a workout log?