Bogui94's Workout Log

[bogui94]

I noticed that others have been doing this, so I figured why not?
This is a thread which I’ll keep updated with my workouts, weight gain/loss, and goals.
I started weight training on August 27 after doing bodyweight for close to a year(October 3rd, 2011), but I didn’t actually start an actual program till the 14th of September with some bodyweight exercises added to the mix.


Stats
Age : 18
Height : 6'00"
Weight : 187
Bench : 185
Deadlift : 225(will attempt to get higher tomorrow)
Squat : 245(below parallel)
Press : 85


Practical Programming Advanced Novice

Week A
Monday
3x5 Squat
3x5 Bench Press
Chin-ups: 3 sets for reps or add weight if completing more than 15 reps

Wednesday
3x5 Squat (lighter weight, use 80% of Monday's)
3x5 Press
1x5 Deadlift

Friday
3x5 Squat
3x5 Bench Press
Pull-ups: 3 sets

Week B
Monday
3x5 Squat
3x5 Press
Chin-ups: 3 sets

Wednesday
3x5 Squat (lighter weight, use 80% of Monday's)
3x5 Bench Press
1x5 Deadlift

Friday
3x5 Squat
3x5 Press
Pull-ups: 3 sets


Current Goals
Increase my strength while on SS(2/3/4), switch to a hypertrophy routine, and later aim for 3/4/5 on my 3 compound lifts.



Yesterday’s lifts:
Bench : 195x5 (struggled on the last 2)
Squats: 245x5
Chin-ups : 3 sets of 15


I’m open for criticism from other members of the board.

[austin.j.taylor]

In. Solid choice on programming. Dont get the urge to jump ship until it has run its course. I just got back on SS after about 4 years off of it.

[bogui94]

In. Solid choice on programming. Dont get the urge to jump ship until it has run its course. I just got back on SS after about 4 years off of it.

Yeah, I'm going to keep on running it as long as I see gains or start to plateau on my lifts.

[Francis333]

in.

[bogui94]

Today's lifts
Squat : 195x5
Press : 95x5
Deadlifts : 285x5. Went for 300x5, but I could only get 4 reps.
I'm hoping to get 255/265 on my squats this Friday.

[bogui94]

I didn't get a chance to get 255 x5 today(only got it for 1 rep), but I'll give it another go on Monday. I managed to record some videos at the end of the workout.
Squat
45 x 5
95 x 5
135 x 5
185 x 5
225 x 5
245 x 5
255 x 1
135 x 20 recorded for form check


Bench
45 x 5
95 x 5
135 x 5
155 x 5
165 x 5
185 x 5


Pull-ups
1 set of 15
1 set of 7
1 set of 8 to make up for the previous one
1 set of 15
1 set of 15
1 set of 12-14 (didn't count the last two, and I also didn't fully lockout when going down)


Push-ups
60 till failure
65 till failure


Videos




Hoping to receive some input from you guys.

[Francis333]

fuark strong bench and squat for only 2 months lifting da fuq?

Bench has already caught up to mine!

Pushup form looks ****ed because butt isn't low enough. Squat form is off too. Look like you're descending TOO quickly, slow it down a bit. Looks like your heel is coming off the ground too. Lose the shoes, squat barefoot and keep dem heels on the ground son.

[Bruno93]

In. Looking forward to see your progress.

[bogui94]

fuark strong bench and squat for only 2 months lifting da fuq?

Bench has already caught up to mine!

Pushup form looks ****ed because butt isn't low enough. Squat form is off too. Look like you're descending TOO quickly, slow it down a bit. Looks like your heel is coming off the ground too. Lose the shoes, squat barefoot and keep dem heels on the ground son.

Black genetics

not srs
Will do! Should I do box squats to help with the depth?
want to squat like this

In. Looking forward to see your progress.

thanks




I can't do my Monday's routine since my campus will be closed thanks to Sandy, so I'll do some bodyweight exercises at home to compensate.

[bogui94]

Week B
I had to make some adjustments to my workouts for this week thanks to Sandy. -_-


Monday's Workout(Back to basics/ B2B) 10/29/12

Pushups
Dips
Crunches
Bodyweight squats(I can get the depth fine with those, but can't get it to translate well with the actual squats)


Today's workout - 10/31/12


Squat
45 x 5
95 x 5
135 x 5
185 x 5
225 x 5
245 x 5
265 x 4 (Failed on the 4th one, lul) ----> PR, but I didn't get my 5th rep which blows.


Bench
45 x 5
95 x 5
135 x 5
155 x 5
185 x 5
205 x 5 ----> PR


Deadlifts
225 x 5
295 x 5
305 x 5
315 x 1 ----> PR


Chin-ups
3 sets of 15.

[Francis333]

Black genetics

not srs
Will do! Should I do box squats to help with the depth?
want to squat like this



thanks




I can't do my Monday's routine since my campus will be closed thanks to Sandy, so I'll do some bodyweight exercises at home to compensate.

Well no, I wouldn't do box squats to improve flexibility. I'd continue back squatting and stretching hamstrings and glutes everyday.

[Francis333]

Week B
I had to make some adjustments to my workouts for this week thanks to Sandy. -_-


Monday's Workout(Back to basics/ B2B) 10/29/12

Pushups
Dips
Crunches
Bodyweight squats(I can get the depth fine with those, but can't get it to translate well with the actual squats)


Today's workout - 10/31/12


Squat
45 x 5
95 x 5
135 x 5
185 x 5
225 x 5
245 x 5
265 x 4 (Failed on the 4th one, lul) ----> PR, but I didn't get my 5th rep which blows.


Bench
45 x 5
95 x 5
135 x 5
155 x 5
185 x 5
205 x 5 ----> PR


Deadlifts
225 x 5
295 x 5
305 x 5
315 x 1 ----> PR


Chin-ups
3 sets of 15.

What the actual fuk bro...already passed me on bench and squats...idonteven

PHucking black genetics of peace!

[austin.j.taylor]

If you cant get to dpeth with weights but can without, your knees are probably collasping in the hole. Remember to spread the floor with your heels and knees.

[bogui94]

Well no, I wouldn't do box squats to improve flexibility. I'd continue back squatting and stretching hamstrings and glutes everyday.

Started doing those earlier in the week. Hope it pays off soon.

What the actual fuk bro...already passed me on bench and squats...idonteven

PHucking black genetics of peace!

hehe ty men. I guess having done calisthenics a year prior actually helped with that. :P

If you cant get to dpeth with weights but can without, your knees are probably collasping in the hole. Remember to spread the floor with your heels and knees.

Gotcha! I just read a post about it on a different website, and I will spend more time working on my hip and ankle flexibility on my rest days.
These two pictures explained it clearly:


I'm also going to follow this stretching routine put together by BTBAM(saw his post about hitting his lifetime goal in the strength crew) for help with the depth and flexibility.
http://forum.bodybuilding.com/showth...7815533&page=1

[jspeed12]

in man. black genetics ftw.
not srs




















(but yeah kinda srs...)

[bogui94]

Today's workout - 11/02/12


Squat
80% of Wednesday's

45 x 5
95 x 5
135 x 5
185 x 5
200 x 5
210 x 5

135 x 10
185 x 7
^Worked on my form with those two at the end.


Press
45 x 5
65 x 5
75 x 5
95 x 5
105 x 5
115 x 5 (crappy form on the last 2)

Pull-ups
3 sets of 12-15.
I focused more on locking out when going down for these, and I'm going to start adding weights to them.

in man. black genetics ftw.
not srs
(but yeah kinda srs...)

lul

[Francis333]

holy strong bench to press ratio

GJDM on getting form and flexibility down pat!

Are you using the new press technique I showed you?

[bogui94]

holy strong bench to press ratio

GJDM on getting form and flexibility down pat!

Are you using the new press technique I showed you?

Is my OHP:BP bad?

Thanks.

Yeah, I watched it last night, but there are still some more stuff that needs to be worked on from my part.

[thenewguy23]

Subbed, good lifts man

[bogui94]

Subbed, good lifts man

thanks brah
will be subbing to yours


some progress pics
1 -2 weeks ago



last night

[bogui94]

Squat
45 x 5
95 x 5
135 x 5
185 x 5
225 x 5
265 x 5 (failed on the 5th one this time)



Bench
45 x 5
95 x 5
135 x 5
165 x 5
185 x 5
205 x 5


Chin-ups
2-5 seconds pause
1 set of 10
4 sets of 5



Aiming for 210 on bench and re-attempt to get 265 for 5 this Friday.

[PLANETGETLOW]

What are your long term goals?

What is your daily diet like?

What supplements are you taking?

Son, let's get this dialed in.

[bogui94]

What are your long term goals?

What is your daily diet like?

What supplements are you taking?

Son, let's get this dialed in.

3/4/5 on my lifts, then aim for 4/5/6 afterwards. To get big and strong pretty much. kind of like this guy:


Not that strict, tbh. 3 meals per day. Bacon, egg, and cheese sandwich or Oatmeal for breakfast, grilled chicken sandwich or a buffalo chicken wrap for lunch, rice with chicken or fish for dinner. It varies during the week. Some days I'll eat a lot, other days I eat less.

I'm not taking any supplements atm.

[Bruno93]

Damn, you have a strong bench comparing to your squat. It should skyrocket though, now that you're squatting 3x a week. Remember that increasing your squat fast is mainly eating alot, because I find it's one of those lifts that are the most affected by cal intake. Keep it up buddy.

[apujols24]

Solid work in here buddy, your avi is looking cut up and strong as fuark also. Can't wait to see you continue progressing

[bogui94]

Damn, you have a strong bench comparing to your squat. It should skyrocket though, now that you're squatting 3x a week. Remember that increasing your squat fast is mainly eating alot, because I find it's one of those lifts that are the most affected by cal intake. Keep it up buddy.

Roger that. Thanks!

Solid work in here buddy, your avi is looking cut up and strong as fuark also. *Can't wait to see you continue progressing

Thanks!

Squat
45 x 5
95 x 5
135 x 5
185 x 5
200 x 5
210 x 6

135 x 15
185 x 10

Press
45 x 5
65 x 5
95 x 5
105 x 5
115 x 5
125 x 5 ( was a pita to get the last 2-3)

Deadlifts
135 x 5
225 x 5
285 x 5
315 x 1 (didn't lockout properly on last 2, so I'm not counting them and form needs to be improved)




Is my form better?

[Francis333]

Roger that. Thanks!

Thanks!

Squat
45 x 5
95 x 5
135 x 5
185 x 5
200 x 5
210 x 6

135 x 15
185 x 10

Press
45 x 5
65 x 5
95 x 5
105 x 5
115 x 5
125 x 5 ( was a pita to get the last 2-3)

Deadlifts
135 x 5
225 x 5
285 x 5
315 x 1 (didn't lockout properly on last 2, so I'm not counting them and form needs to be improved)




Is my form better?

Put bar lower on your back, looks pretty close to your neck. Stance is really wide...I'd narrow it a bit. Make sure you're pushing knees outward the whole set, keep stretching dem hamstrings

[apujols24]

Form looks pretty solid mane. One thing, it looks like you are leaning forwards slightly when descending. Before you rack the bar make sure you flex your traps, then take the weight off the bar. This will cause you to push your chest out more, and sit back.

[austin.j.taylor]

Is my form better?

Ok this is gonna be brutal but

your walkout absolutely sucks. Take 2 steps out, make sure feet are even, breathe, squat
pull the bar down onto your traps. it shouldnt just sit there. stay tight with the bar
You are folding over in the hole. Keep your back tight the entire time. you are relaxing your back and toppling over with the weight. Keep your torso upright in the hole.
Quit looking in the mirror. Either look above it or below it. Dont watch yourself when you squat, it leads to very bad mistakes

A few thing to work on, but all are easily fixable. All in all, you are getting strong very fast, just fix the details.

[bogui94]

Put bar lower on your back, looks pretty close to your neck. Stance is really wide...I'd narrow it a bit. Make sure you're pushing knees outward the whole set, keep stretching dem hamstrings

yeah, I noticed that my stance before squatting and was like screw it might as well get it over with. still a no bueno

Form looks pretty solid mane. One thing, it looks like you are leaning forwards slightly when descending. Before you rack the bar make sure you flex your traps, then take the weight off the bar. This will cause you to push your chest out more, and sit back.

alright, but how do I flex my traps?

Ok this is gonna be brutal but

your walkout absolutely sucks. Take 2 steps out, make sure feet are even, breathe, squat
pull the bar down onto your traps. it shouldnt just sit there. stay tight with the bar
You are folding over in the hole. Keep your back tight the entire time. you are relaxing your back and toppling over with the weight. Keep your torso upright in the hole.
Quit looking in the mirror. Either look above it or below it. Dont watch yourself when you squat, it leads to very bad mistakes

A few thing to work on, but all are easily fixable. All in all, you are getting strong very fast, just fix the details.

Now that's the type of feedback that I wanted to hear!
It might not seem like it, but I was actually looking above the mirror.
sounds like I have a lot to improve on, but better to fix it earlier than risk an injury down the line