What's up fellow lifters,
I've finally decided to log my progress online with a community of other lifters to receive constructive criticism, feedback, and other various input on my lifting and hopefully progress better due to this feedback.
A little background:
Been lifting seriously since the around half way into my senior year of high school - roughly 2.5 years. Body weight around then was 150-155 lbs. Fooled around with various programs and lifting experiences until I found basic ideas of what works well for me, and I have been sticking to those principles for the past year and a half with great results.
My goals are to become a flexible, functionally strong and athletic person with great lifts comparable to my bodyweight. Overall health and athletic function are my main goals.
My personal best lifts (in lbs) as of August 2010 at a body weight of ~180 are:
Bench: 305
Olympic Squat: 435
Conventional DL: 455
Clean: 315 @ 178 lbs in September 2010
My youtube channel with lifting videos of me: http://www.youtube.com/user/olbaid420?feature=mhum
Will begin this log starting tomorrow.
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09-26-2010, 03:15 PM #1
BTBAM - Bench, Clean, and Squat - PROFIT
Subscribe to The Strength Project :
http://www.youtube.com/user/olbaid420?feature=mhee
Read the blog:
http://thegoodmoodfooddude.blogspot.com/
Ask me anything about nutrition:
http://forum.bodybuilding.com/showthread.php?t=162775831
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09-26-2010, 03:43 PM #2
- Join Date: Mar 2010
- Location: Minnesota, United States
- Age: 34
- Posts: 1,463
- Rep Power: 527
damn yous a strong bitch. same power clean as me 100lbs lighter. if i'm thinking of the right person you've got pretty good tech too.
nice name35# weight - PR: 19.83.
Shot Put - PR: 15.83m
Hammer - PR: 56.23 - 2012 goal: 60m
Lifts
Front squat (atg) - 405 (Jan '12)
Bench - 3450 (Feb '12)
Power Clean - 320 (Jan '12)
40: 4.8 Standing Vert: 31" Standing Long Jump: 9'8" (dec '11)
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09-27-2010, 08:33 PM #3
Today was Bench, Squats, and Weighted Dips. Workout went as follows:
Dynamic stretch ~ 10 minutes
BB Bench:
Bar x 20
135 x 12
155 x 10
185 x 8
205 x 6
225 x 6
235 x 6
255 x 3 <<< Workout called for 6, No spotter around so I left it at 3
Weighted Dips:
BW x 20
+45 x 10
+90 , 3 x 7 (3 sets of 7)
SHORT BREAK
Olympic Squats:
Bar x 10
135 x 8
225 x 5
275 x 5
315 x 5
345 , 6 x 2 (6 sets of 2)
Last weight on Squats (345) keep rest times low. Went like: 345 x 2, 15 seconds rest, 345 x 2, 2 minutes rest, 345 x 2, 15 seconds rest, 345 x 2, 2 minutes rest, 345 x 2, 15 seconds rest, 345 x 2 - done
2 sets of [Bridge - 60 seconds + 20 side bends each side]
Leave gym - total time, ~1 hour 20 minutesLast edited by BTBAM; 09-27-2010 at 10:44 PM.
Subscribe to The Strength Project :
http://www.youtube.com/user/olbaid420?feature=mhee
Read the blog:
http://thegoodmoodfooddude.blogspot.com/
Ask me anything about nutrition:
http://forum.bodybuilding.com/showthread.php?t=162775831
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09-28-2010, 08:10 AM #4
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09-28-2010, 10:11 AM #5
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09-28-2010, 04:40 PM #6
Tuesday: Cleans and Back
Dynamic Stretch and warm-up ~ 10 minutes for stretch and another 5 minutes stretching with bar
Cleans:
Bar (from hang) x 5
Bar x 5
135 x 4
135 x 3
185 x 3
205 x 3
225 x 3
245 x 3
255 x 3
265 x 2
275 x 2 x 2 (two sets of two)
Pretty beat from this, short break. Felt good though, haven't done higher rep work sets of cleans in AGES.
BB Rows:
135 x 15
185 x 8
205 x 8
225 x 4 x 3 (three sets of four)
Pull-ups (complex, wide grip, mid grip, inner grip)
3 x 15
DONE - total gym time including warm-up + stretches >>> ~1 hour 30 minutesLast edited by BTBAM; 09-28-2010 at 05:10 PM.
Subscribe to The Strength Project :
http://www.youtube.com/user/olbaid420?feature=mhee
Read the blog:
http://thegoodmoodfooddude.blogspot.com/
Ask me anything about nutrition:
http://forum.bodybuilding.com/showthread.php?t=162775831
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09-29-2010, 07:01 PM #7
Squats today:
Dynamic stretch and warm - up ~20 minutes
Olympic Squats:
Bar x 10
135 X 10
225 X 5
275 x 3
315 x 3
345 x 3
375 x 3
405 x 1 x 3 (three singles)
315 x 3
225 x 3 x 2 (two sets of 3)
GTFO of gym
Total gym time including stretch and warm - up >>> 1 hourSubscribe to The Strength Project :
http://www.youtube.com/user/olbaid420?feature=mhee
Read the blog:
http://thegoodmoodfooddude.blogspot.com/
Ask me anything about nutrition:
http://forum.bodybuilding.com/showthread.php?t=162775831
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09-30-2010, 12:11 AM #8
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10-01-2010, 04:01 PM #9
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10-01-2010, 05:48 PM #10
Dynamic Stretch and Warm-up ~ 20 minutes
Olympic Squat:
Bar x 10
135 x 10, 8 (feeling a little rusty, cranky knee)
225 x 5
275 x 4
315 x 3
345 x 2
365 x 2
385 x 2
Weighted Chin-ups:
BW x 8
+45 x 8, 8, 6
BW x 8
Cable Row:
160 x 6
180 x 6
200 x 6, 6
BB Curl:
75 x 10
85 x 10
95 x 10
75 x 10
Total Gym time: around 1 hour 30 minutesSubscribe to The Strength Project :
http://www.youtube.com/user/olbaid420?feature=mhee
Read the blog:
http://thegoodmoodfooddude.blogspot.com/
Ask me anything about nutrition:
http://forum.bodybuilding.com/showthread.php?t=162775831
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10-04-2010, 06:50 PM #11
Monday:
Olympic Squat:
Bar x 20
135 x 10
225 x 5
275 x 3
315 x 3
345 x 3
365 x 3
375 x 3
385 x 2 (Going for 3, but barely got second rep)
Incline Bench:
Bar x 20
95 x 12
115 x 10
135 x 8
155 x 6
185 x 4
Dips:
BW x 12
+45 x 6, 6, 6, 6
BW x 12
Bridges and Side Bends:
60 second bridge, 20x side bends - two sets
Total Gym Time: about 1 hour 30 minutesSubscribe to The Strength Project :
http://www.youtube.com/user/olbaid420?feature=mhee
Read the blog:
http://thegoodmoodfooddude.blogspot.com/
Ask me anything about nutrition:
http://forum.bodybuilding.com/showthread.php?t=162775831
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10-05-2010, 08:26 AM #12
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10-05-2010, 05:39 PM #13
Tuesday
I usually do heavy cleans on Tuesday but my elbow was bothering me and I didn't want it to flare up (does this sometimes and puts me out for a couple weeks), so I opted out on the cleans and did some heavy shrugs instead.
BB Rows:
135 x 15
185 x 8
205 x 6
225 x 6
235 x 4
185 x 8
Pull-ups (wide grip, mid, inner):
BW x 15, 15, 15
Shrugs:
225 x 15
315 x 15
365 x 15
405 x 15
DB Hammer Curls:
50s, 4 x 6
Was in and out relatively quick. Total gym time around 1 hour.Subscribe to The Strength Project :
http://www.youtube.com/user/olbaid420?feature=mhee
Read the blog:
http://thegoodmoodfooddude.blogspot.com/
Ask me anything about nutrition:
http://forum.bodybuilding.com/showthread.php?t=162775831
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10-05-2010, 06:05 PM #14
Oh, and I guess I should mentioned that I just started a strict diet (for the first time). I am eating a bit over maintenance calories with the aim of building primarily strength and a bit a mass, and cleaning up some excess body fat that I have accumulated from eating a bit lax as of late.
Total calories are ~3200
1st Meal, Breakfast: 1 Cup Oats, 1 cup of strawberries, 1 banana, and 16 oz of milk w/ protein
2nd Meal: 8oz Chicken, 1 cup Broccoli, 1 cup Brown Rice, 1 oz Almonds
3rd Meal (PRE WORKOUT): 4 oz Chicken, 1/4 cup Brown Rice, 1 Banana
4th Meal (POST WORKOUT): 1 Banana, Honey, 16 oz Milk, Protein
5th Meal: 8 oz Chicken, 1 cup Broccoli, 1 cup Brown Rice, 1 oz Almonds
6th Meal: 1 Banana, 16 oz MilkSubscribe to The Strength Project :
http://www.youtube.com/user/olbaid420?feature=mhee
Read the blog:
http://thegoodmoodfooddude.blogspot.com/
Ask me anything about nutrition:
http://forum.bodybuilding.com/showthread.php?t=162775831
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10-05-2010, 06:10 PM #15
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10-06-2010, 07:28 PM #16
I think you are right, haha.
Weighed in at 174.6 this morning (lightest I've been since July). Think its mostly water weight from cutting large amounts of sodium out of my diet and getting an increase in fiber and water intake.
Anyways, today:
Wednesday - Squats, Squats, Squats.
Stretch and warm-up blah blah blah.
Olympic Squat:
Bar x 20
135 x 10
225 x 5
275 x 5
315 x 5
365 x 5, 5, 5, 5, 4
Went for 5x5 with 365 - first high volume heavy day in a bit. Was feeling good so I went for it. Failed last rep, last set. Still very satisfied - PR'd here weighing ~4 lbs less than normal. Felt good after third set of 5, but started feeling very drained after 4th set and particularly the 5th set after failure. Last meal was at 3 PM, more than 3 hours before my first work set on squats.
tl; dr
Gym Time - ~1 hourSubscribe to The Strength Project :
http://www.youtube.com/user/olbaid420?feature=mhee
Read the blog:
http://thegoodmoodfooddude.blogspot.com/
Ask me anything about nutrition:
http://forum.bodybuilding.com/showthread.php?t=162775831
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10-07-2010, 06:28 AM #17
you might find interest in this, considering you've ran the russian cycle before.
http://powerandbulk.com/phpBB2/viewtopic.php?t=47406Misc Strength Crew
Russian Program Weightlifting log http://forum.bodybuilding.com/showthread.php?p=707588271
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10-07-2010, 12:45 PM #18
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10-08-2010, 05:56 PM #19
Friday: Pulls, Squats
Pull-ups:
BW x 8
+45 x 8 (dropped weight a tad here, last rep was a struggle, trying to stay strict - still a PR)
+35 x 8
+35 x 8
BW x 8
Clean Deadlifts (taking break from cleaning still):
275 x 3
295 x 3
315 x 3
Cable Rows:
160 x 8
180 x 8
200 x 8
200 x 8
Olympic Squats:
Bar x 20
135 x 10
225 x 5
275 x 5
315 x 3
345 x 2, 2, 2
Seated Alternate Curls:
30 lbs 3 x 10
OUT - Gym time around 1.5 hours, maybe a bit lessSubscribe to The Strength Project :
http://www.youtube.com/user/olbaid420?feature=mhee
Read the blog:
http://thegoodmoodfooddude.blogspot.com/
Ask me anything about nutrition:
http://forum.bodybuilding.com/showthread.php?t=162775831
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10-11-2010, 07:13 PM #20
Monday: Squats and Bench
Olympic Squat:
Bar x 20
135 x 10
225 x 5
275 x 4
315 x 4
355 x 4
375 x 4, 4, 4, 4 (was supposed to do 385 for 4x4, but miscounted weight - realized mistake on last set) - still a PR
Incline Bench:
Bar x 20
135 x 10
155 x 8
175 x 8
185 x 8
135 x 10
Dips:
BW x 20
+45 x 10
+90 x 8, 6, 8
OUT - Total Gym time, ~ 1 hour 20 mins
So far I'm a week exactly into my diet (started 10/4) and I have GREAT energy levels, looking lean as ever, and strength still going up linearly. So far so good.Subscribe to The Strength Project :
http://www.youtube.com/user/olbaid420?feature=mhee
Read the blog:
http://thegoodmoodfooddude.blogspot.com/
Ask me anything about nutrition:
http://forum.bodybuilding.com/showthread.php?t=162775831
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10-12-2010, 04:44 PM #21
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10-12-2010, 07:10 PM #22
yes
Tuesday: Clean Deads and Heavy Rows.
Elbow still bothering me, so I decided to opt out of any cleans. I did, however, do a couple heavy hang cleans. Went like this:
Clean Deadlifts:
135 x 5
225 x 4 (first rep hang power clean)
275 x 3 (first rep hang power clean)
295 x 3 (first rep hang power clean)
315 x 3 (first rep hang clean)
335 x 3
Barbell Rows:
135 x 10
185 x 8
205 x 8
225 x 8
235 x 8 (little bit of jerking here, but still fairly strict)
185 x 8 (very strict)
Pull-up complex (wide grip, mid, inner):
BW - 3 x 15
DB Hammer Curls:
50s - 4 x 8
Upped the intensity on this one, I'm feeling reaaaal good with this new diet, excellent energy levels and strength/ endurance continually increasing. Finished in a bit over 1 hour.Subscribe to The Strength Project :
http://www.youtube.com/user/olbaid420?feature=mhee
Read the blog:
http://thegoodmoodfooddude.blogspot.com/
Ask me anything about nutrition:
http://forum.bodybuilding.com/showthread.php?t=162775831
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10-13-2010, 06:33 PM #23
Wednesday: Easy Day
Olympic Squats:
Bar x 20
135 x 10
225 x 5
275 x 3
315 x 3
345 - 6 x 2 (six sets of two) - short breaks
Hanging Leg Raises:
3 x 12
Out - Less than an hourSubscribe to The Strength Project :
http://www.youtube.com/user/olbaid420?feature=mhee
Read the blog:
http://thegoodmoodfooddude.blogspot.com/
Ask me anything about nutrition:
http://forum.bodybuilding.com/showthread.php?t=162775831
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10-14-2010, 05:24 PM #24
Thursday: Heavy Bench and Tricep overload
Bench:
Bar x 20
135 x 12
150 x 10
185 x 8
200 x 6
220 x 6
235 x 6
255 x 4
CGBP:
135 x 8
155 x 8
175 x 8
DB Bench:
80s x 5
100s x 3, 3, 2.5 <<< failed on last set, last rep.
OUT -> Total time under 1 hour.Subscribe to The Strength Project :
http://www.youtube.com/user/olbaid420?feature=mhee
Read the blog:
http://thegoodmoodfooddude.blogspot.com/
Ask me anything about nutrition:
http://forum.bodybuilding.com/showthread.php?t=162775831
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10-15-2010, 12:02 AM #25
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10-15-2010, 03:26 PM #26
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10-15-2010, 05:45 PM #27
Friday: Squat and Weighted Chin-ups (alternated from last weeks pull-ups)
Olympic Squat:
Bar x 20
135 x 10
225 x 5
275 x 3
315 x 3
345 x 1
375 x 1
405 x 1.5 <<< failed second rep. goddamnit
395 - 3 x 2 (three sets of two)
Chin-ups:
BW x 10
+45 - 10, 8, 8
BW x 10
Cable Rows:
160 x 8
180 x 8
200 x 8
220 x 8 <<< less strict
180 x 8 <<< super strict
OUT - Gym time, about 1.5 hours.Subscribe to The Strength Project :
http://www.youtube.com/user/olbaid420?feature=mhee
Read the blog:
http://thegoodmoodfooddude.blogspot.com/
Ask me anything about nutrition:
http://forum.bodybuilding.com/showthread.php?t=162775831
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10-15-2010, 08:48 PM #28
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10-16-2010, 04:16 AM #29
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10-16-2010, 12:48 PM #30
haha dude I dunno, I'm sure my back squat is close to 425 on a good day, my max strength always exceeds my rep strength with squats. But still - really close. It's always been that way - at least within 30 lbs of my back squat - since I started squatting alot.
Yes, super excited.
edit: I also weighed close to 5 lbs less on my front squat PR day, and was coming back from a deload.Last edited by BTBAM; 10-16-2010 at 12:55 PM.
Subscribe to The Strength Project :
http://www.youtube.com/user/olbaid420?feature=mhee
Read the blog:
http://thegoodmoodfooddude.blogspot.com/
Ask me anything about nutrition:
http://forum.bodybuilding.com/showthread.php?t=162775831
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