Modified BLSS progress for 16-year old aspiring powerlifter!

[DaneMuscle]

28th of january, Deadlift timez. Switching to the 6x3/4x2/3x1, basically a modification of Tokar's 5x3/3x2/2x1 for sick ****s. Was sick today, headache, bad cough and ****. Had a good meal for breakfast, and got to the gym later in the afternoon. So, starting off.

Deadlift:

60x5

60x5

90x3

90x3

115x1

115x1

127,5x3

127,5x3

127,5x3

127,5x3

127,5x3

127,5x3

This was kinda ****ty, I hard a hard time focusing because of my knee, I need to get my hips lower, round my upper back more and get more legdrive. 3,5 min. between sets, I should have gone with 4 minutes.

OHP:

Barx5

Barx5

Barx5

30x3

30x5

40x3

40x3

52,5x3

52,5x3

52,5x3

52,5x3

52,5x3

52,5x3

This went well, focused more on legdrive and pressing through my head for an easier lockout, happy about these sets. 6x3 seems ideal. Taking in about ~4500 cals today. I'm trying to gain some more weight at the moment, so I gotta bump it up, 5000 on training days and ~3500-4000 on non training days seems good.

[DaneMuscle]

if thats your goal, you'll get it in no time with hard work. Yeah, all raw

Haha nah for now I'm just making 10 kg bumps my short term goals, 110, 120, 130, etc. That and also double and triple PRs. That's impressive, at that bodyweight. What program are you running?

[DaneMuscle]

30th of january, Floorpress time. Got into the gym, and set up the floorpress.

Barx5

Barx5

Barx5

40x5

40x5

40x5

60x3

60x3

75x2

85xdroppedthebar I'm glad my chest isn't 50 inches yet, the bar just briefly touched me

85x3

85x3

85x3

85x3

85x3

85x3

Not hard at all, I just too fast up from the bottom at the first set I guess.

Then Chinups, programming these 6x6/4x4/3x3 from now on

BWx6

BWx6

BWx6

BWx6

BWx6

BWx6


I suck at these.


Forgot pullaparts, did a little stretching. Oops. 4500-ish calories today. Loving 6x3.

[DaneMuscle]

1st of february, deadlift day. Knee felt tight in the morning, but got better as I went to the gym.


Deadlift:

60x5

60x5

60x5

90x3

90x3

115x1

127,5x3

127,5x3

127,5x3

127,5x3

127,5x3

127,5x3


Everything felt lighter, technique was better, good deadlifts today. 4 min. between sets.


OHP:

Barx5

Barx5

Barx5

30x5

40x3

52,5x3

52,5x3

52,5x3

52,5x3

52,5x3

52,5x3

Kinda lost a bit of focus on some sets, overall went well though

A little spoon press, and ****ing around with DB Rows. I prefer just the lower volume and higher intensity.

By the way, I have switched the program to 6x3/4x2/3x1, so next week will be 4x2, at 85 or 90% 1RM. Looking foward, today was a good session.

[DaneMuscle]

I ****ed up this weekend, sleep pattern screwed and diet pretty bad, I dun goof'd. Anyway, looking foward to 4x2 next week.

[DaneMuscle]

4th of february, Floorpress time. This week it's 4x2 @ 90% 1RM, probably should have gone with 85%, went well anyways.


Floorpress:

Barx3x5

40x2x5

70x2x3

85x1x1

95x2

95x2

95x2

95x2

Was heavy but went well. Big guy at the gym recorded me with my phone and I saw that the bar speed was fine.


Chinups: 10 kg added, was fun, but hard. This week is 4x4 for chinups

BWx5

+10x4

+10x4

+10x4

+10x4


Did my 100 reps of shoulder rehab ****, stretched a bit and got the **** out. Bodyweight at the gym was 92,5 kg, I am shocked, what the **** am I doing.

[DaneMuscle]

My knee felt tight from the morning, and when I got to the gym I decided on doing Goodmornings. So, since it's a 4x2 day, it went like this:

Goodmornings

Barx5

50x3

70x3

80x2

80x2

80x2

80x2

And then I remembered that I hate this ****ing exercise, it requires too much flexibility and the DOMS I get is horrible, my spinal erectors are smashed. Next time my knee isn't feeling alright (Less then usual) I'll go with something like Stifflegs off boxes.


Now next up was OHP, I liked doing 4x2 here.

Overheadpress

Barx5

Barx5

40x3

40x3

55x2

55x2

55x2

55x2

Recorded my last set and saw that the rep speed was better than I thought. I've learned that my reps are always faster than they look, so I guess that's always good. I <3 doubles. Also, these doubles were at 85% instead of 90%, seemed a bit too heavy.


70-ish reps of shoulder****, warmed up my rotators good. I actually dropped a few kilos the other day when I got on the scale I was 91,3 kg, despite usually being 94,5-ish. I don't feel any weaker or more tired though, not sure what happened. Really miss sexy conventional deadlifts and squats, hoping for this knee to heal up quick. Looking forward to Floorpress and Chinups on friday.

[DaneMuscle]

8th of february, floorpress time. I had high energy during this workout. When I entered the gym, a guy was using the power rack, so I just did my chinups first. Forgot what I was doing and did 3x3 instead of 4x4.


Chinups:

BWx5

+10x3

+10x3

+10x3


Then the rack was free, I forgot again and started off at 90% after my warmups.


Barx3x5

40x2x5

Banged my head on the rack

60x2x3

85x1

Banged my head on the rack #2

95x2

90x2

90x2

90x2

These were all pretty easy.

Then I ****ed around with some back work.

Cable Rows 75 kg 1x8 6"7' 220 lbs. guy decided to take a picture of me with a funny hat at this point.

Dumbbell Rows 37,5 2x8

JM Press time, practiced my form, while getting:

50x5

50x8

60x5

I think I need to turn this into more of an actual "press", because I feel like I'm doing a Barbell Tricep Extension.


Did some Curlzz


70-ish reps of shoulder crap, Facepulls, rotator work, etc.


Got in some food afterwards, 91 kg never again.


I'll be doing Stifflegs instead of Sumos and hitting a heavy (+90%) weight next week, and I will use that to calculate %s for my next cycle. Hoping this will stress my knee a bit less. Holla back nigguhs

[DaneMuscle]

Thinking of ditching Floorpress and Bench related stuff in general, and then just doing Chinups, OHP and Deadlift + some assistance.

[DaneMuscle]

11th of february, deadlift time. First day of the "3x1", which I basically use as a PR triple, double or single day. Started off with some:


Stiffleg Deadlifts:

50x2x5

80x2x3

100x2

110x1

140x1

150x1

Placed the bar on a ~3 inch (7,5 cm) box and pulled from there, no legs, just back. I'll be calculating percentages from the 150 kg single for my next cycle.


Then overhead presses, wasn't really sure what to go for, but it went like this:


OHP:

Barx2x5

40x2x3

50x1

60x1

65x1

60x3x1

The single at 65 must have looked horrible, it was pretty hard. So I just matched my PR, fine with that, pressing comes slowly.

Upper Back Work.

Seated Cable Rows:

70x4x10

Really tried to focus on the upper back contraction, I need a strong upper back for pressing big weights.


Went to One Arm DB Press as a shoulder/triceps assistance movement

20x5

25x5

Was hard with my left hand. I suck.


Front Raises

20x8

20x8

Shoulder rehab, some stretching, and got out, met with girlfriend who supplied me with pizza, good stuff. Today felt pretty strong, good session. Also I quit floorpress and probably won't be benching even when me knee gets better. I have fallen in love with OHP, will be training it 3 times a week.

[DaneMuscle]

13th of february, not deadlift time. Got decent sleep, so I was pretty fresh. Went in, warmed up a bit, and started with my OHP.


OHP:

Barx2x5

30x2x5

40x2x3

55x1

60x1

62,5x2x1

So I got my three singles. they were quite hard, still working on making my technique better.

CHINUPS:

BWx5

+5x3

+10x3

+15x3

+15x3

+15x3 PRs

I was kinda surprised about this, glad I got it though. I think I'll try to apply actual calculation with Chinups for my next cycle.

One Arm DB Press:

20x5

25x5

27,5x3 PR

I really like this exercise, definitely hard. Need to work on stabilizing more.

Front Raises

15x2x8

V-Bar Lat Pulldowns

70x4x10

This was hard, since I concentrated on the contraction in my upper back, definitely felt it there.

50-ish reps of shoulder-stuff. Sexy pec and ham stretching, felt good.


Bodyweight 93 kg, I'd like to see that number rise, even though I think I've built some fairly useful mass over the last couple of months.

[DaneMuscle]

15th of february, Deadlift time, B Session. Trained just around noon today, was feeling pretty fresh from ~10 hours of sleep. Got the little boxes, set up a warm up weight:


Stiffleg Deadlifts:

60x2x5

90x2x3

120x1

135x1

145x1

155x1 Grinder, Grindest of the Grinders

130x1 Wanted to do 3x1 with this weight, but it felt heavy as **** so I thought I'd do no more deadlifts for today.


OHP:

Barx2x5

30x2x5

40x2x3

50x1

60x3x1

Warm-ups were kinda screwed up because I got distracted in my quest to remove Britney Spears from the gym's sound system.

EZ Curls Fat Gripz:

25x5

35x3x5

I'm going to do some more grip work from now on, I love these fat gripz.

One Arm DB Press Fat Gripz:

20x5

25x5

20x5

This was nice, hope we'll get a thick handled dumbbell or something like it at the gym, will be asking the manager.

Weird Bar Lat Pulldowns:

70x4x10

Dat Upper Back contraction, felt good.

Will be getting some food in me later, taking gf out to eat. Read some stuff from Brooks Kubik, definitely inspired me.

[DaneMuscle]

This is not BLSS at all anymore, I'll be using a new log. I had updated this log on the 18th of february, but somehow it magically disappeared. Link to the new log:

http://forum.bodybuilding.com/showth...ght=danemuscle