I'm not on the road to pain, I'm paving it!

[Cricket_Fire]

Since I'm only getting any feedback in one of my 2 journals (on 2 other forums), I'm gonna make 2 more. One on BB.com, and one on Irongodz.

I figured this would be a good time, since I just burned out on Coan/Phillipi deadift routine (got my ass kicked), and am starting a new routine.




A little about me

Name: Keenan Hollingsworth
Age: 16
Time Training: 9 months serious, 1 year before that with Walmart wieghts only benching and curling
Weight: ~235 (cutting)
Height: ~5'9

Deadlift: 365lb
Squat: 315lbx2
Bench: 185lb

-------------------------------------------------------

Goals

Long Term

Bench: 650lb
Deadlift: 1000lb
Squat: >1000lb
Bodyweight: as heavy as I need to be

December 11/05

Bench: 225lb
Deadlift: 455lb
Squat: 385lb
Bodyweight: Don't care, just leaner then now

[Cricket_Fire]

Routine

Monday:
-Good Morning 3RM
-Deadlift 3x3
-TBar Row 5x5
-BB Shrug 5x5

Wednesday:
-Floor Press 3RM
-Closegrip 3x3
-Decline Bench 5x5
-BB Row 5x5

Friday:
-Zercher Squat 3RM
-Squat 3x3
-SLDL 3x5
-Calf Raise 3x8

[KING_OF_SQUAT]

excellent


i am FOLLOWING this.



w00t



somebodys gotta keep you in line!



KS

[raffiki]

Welcome back kid. Those lifts are looking pretty good.

[AJ010]

Your back will be worn from the good mornings. Keep in mind this will affect the weight you can use on your deadlifts.

I'd say deadlift first, but go by feel.

[Cricket_Fire]

UnlimitedSteel:
Thanks for the advice man! I've done the GMs then deadlifts befor though and it worked alright. I suppose the reason for doing 3RM GM and 3x3 DL instead of other way around is because DL's already tax the body so much, doing a max every week could overtrain you easily (got the advice from BPP, so not 100% on reasons, I think this is why though!).

Raffiki:
Thanks bro!

KS:
Damn straight! If I wanna rag on you, you get to rag on me! It's on biatch!

[KING_OF_SQUAT]

haha youre the man cricketfire!

im psyched to see these lifts go down. i wanna see some hardcore effort on your part which im sure should be no problem, lets move some big numbers bro!




KS

[Cricket_Fire]

haha youre the man cricketfire!

im psyched to see these lifts go down. i wanna see some hardcore effort on your part which im sure should be no problem, lets move some big numbers bro!




KS

****in eh! You better get on my back, and keep kicking. When I get lazy, gimme a boot to the side! Get me goin'!

[AJ010]

UnlimitedSteel:
Thanks for the advice man! I've done the GMs then deadlifts befor though and it worked alright. I suppose the reason for doing 3RM GM and 3x3 DL instead of other way around is because DL's already tax the body so much, doing a max every week could overtrain you easily (got the advice from BPP, so not 100% on reasons, I think this is why though!).

Raffiki:
Thanks bro!

KS:
Damn straight! If I wanna rag on you, you get to rag on me! It's on biatch!

That sounds like a good way of doing things. I guess if you did deadlifts first then you couldnt do a 3rm on good mornings too well. In that case, you could always use them as assistance 3x8 but either way should work well!

[P0W3RLIFT3R87]

Good luck on reaching your goals. Routine looks good.

[BenT]

Good luck with your goals, I'll be following this journal.

[Cricket_Fire]

Thanks alot everyone!

First workout will be Monday (overtrained with Coan, took a week off. Was gonna take 2, but can't take it, so only one ).

[AJ010]

Thanks alot everyone!

First workout will be Monday (overtrained with Coan, took a week off. Was gonna take 2, but can't take it, so only one ).

What was your target max and current max?

[Cricket_Fire]

What was your target max and current max?

Current= 365
Target= 405

I don't think I'm advanced enough for this though. It wasn't the pulls that screwed me, because they weren't too hard, it was the circuits (I have no conditioning what-so-ever lol

[AJ010]

Current= 365
Target= 405

I don't think I'm advanced enough for this though. It wasn't the pulls that screwed me, because they weren't too hard, it was the circuits (I have no conditioning what-so-ever lol

I just decided not to do the circuit, and just do rows, pulldowns, and hypers after all heavy dead and speed pulls. Worked great.

[Cricket_Fire]

I just decided not to do the circuit, and just do rows, pulldowns, and hypers after all heavy dead and speed pulls. Worked great.

Haha, I was going to, but after I treid it the first week, and couldn't finish circuits, I decided I had, or it would be like bitching out (if I had've not done circuits from start it would be ok, but since I already got my butt kicked, I couldn't bow down haha).

[KING_OF_SQUAT]

hey cricket man, wanna hook me up with the coan routine? im the biggest fan of deadlifts, contrary to my name


lets see you MOVE that 405 man!


KS

[Cricket_Fire]

hey cricket man, wanna hook me up with the coan routine? im the biggest fan of deadlifts, contrary to my name


lets see you MOVE that 405 man!


KS

haha, I'll be pulling atleast 405 in the next little while!

Coan Routine:
http://tsampa.org/training/scripts/c...lipi_deadlift/



P.S. This journal is quite popular considering I don't have any workouts yet lol

[midian]

P.S. This journal is quite popular considering I don't have any workouts yet lol

Put some titties in it and it will sky rocket

[KING_OF_SQUAT]

^^ muahahaha.

right on, right on



KS

[Cricket_Fire]

Haha

Sept 5/05

Good Morning:
-Barx3
-135x3
-225x3
-275x1

Deadlift:
-315x3

TBar Row:
-45x5
-90x5
-115x5


This workout sucked a fat one. First, I couldn't get my groove for the goodmornings (best max triple ever was 300x3 with a belt, barely made 275 for 1 without a belt today).

Then deadlifts, my form is ****! So, every time I'm in there for the rest of the week (another 2 or 3 times, depending on wether I decide to do some grip work this week) I'll be practicing form like a mother. I've already found out I had bad form, and corrected it. Looks like the back rounding, stiff legging motehr of a curse is back. So, I'm gonna be reading a bunch of articles, and since I already fixed it once, it should be easy to get back, and hopefully keep this time! I'll try and get a video at some point just to demonstrate the fixed form, see if it's right.

After that, this lady kept stealing the tbar row from me, so decided I'd just cut my losses, leave, and start anew.

Workout Rating:
I-l---------I

[raffiki]

Don't get down, do more deads! Do more lighter weight warmup sets. Start at 50%x5, then add 10lbs and do triples until you get to your target weight. The only way to better your form is practice. Reading can make it worse if you read hunch-backed.

[KING_OF_SQUAT]

bah, more deadlifts!


like he said^^^^^





it will come, if you work at it!



KS

[Cricket_Fire]

Don't get down, do more deads! Do more lighter weight warmup sets. Start at 50%x5, then add 10lbs and do triples until you get to your target weight. The only way to better your form is practice. Reading can make it worse if you read hunch-backed.

LMFAO!

Haha, thanks for the tip man! I normally don't do many warmups (bar, 135, 225, go). I'll start douing quite a few more then.

Thanks!

[Cricket_Fire]

Sept 7/05

Hammer Grip DB Press:
-60x3
-60x3
-65x3
-70x3
-75x3

Closegrip:
-135x3
-145x3
-150x3

Decline Bench:
-135x5
-145x5
-155x5
-160x5
-165x5

Incline DB Bench:
-50x5
-60x5

BB Row:
-40x5
-90x5
-110x5
-130x5
-140x5
-150x4




AMAZING WORKOUT! After so many bad ones in a row, I really needed this one. I'm gonna do the hammer grip DB Presses instead of floor press, as there's no room to floor press (and I don't feel right about taking up the power rack for something like that, when there's so many other things I can do, while people might need that for squats, GM's, ect ect).

BB Rows feel alot better on a day I don't do deadlifts. It's nice to be able to support your own body lol

Also, I've noticably got mroe deffinition! I'll get some pics in about a month, when it is really evident

Workout Rating:
I---------l-I

[raffiki]

Nice job buddy. I don't like decline bench personally, but that was pretty strong.

[P0W3RLIFT3R87]

Nice bench workout.

[Cricket_Fire]

Thanks guys!

[big_baller]

I've got a fair bit of respect for you Keenan, you are one motivated 16 year old. I can see you going far in the sport if you keep your head in the right place.

I can understand what you mean about trying to get down more in weight, but don't try to be one of those 190 pound bodybuilders. You'll continue to gain strength at this bodyweight for a fair while.

Goals

Long Term

Bench: 650lb
Deadlift: 1000lb
Squat: >1000lb
Bodyweight: as heavy as I need to be

That last line about you saying that you'll be as heavy as you'll need to be is probably why you'll over-take me in years to come.

[Cricket_Fire]

I've got a fair bit of respect for you Keenan, you are one motivated 16 year old. I can see you going far in the sport if you keep your head in the right place.

I can understand what you mean about trying to get down more in weight, but don't try to be one of those 190 pound bodybuilders. You'll continue to gain strength at this bodyweight for a fair while.

Goals

Long Term

Bench: 650lb
Deadlift: 1000lb
Squat: >1000lb
Bodyweight: as heavy as I need to be

That last line about you saying that you'll be as heavy as you'll need to be is probably why you'll over-take me in years to come.

Respect is big points in my books, and when someone says they respect me, it just tickles me

Don't worry, I wont become a bber. Every once in a while, I'll think "What if?", then realize I'm not gay . I think I'll try and lose a little bit more weight (I can see a slight outline of abs through a couple inches of fat), but mabey in about a month I'm going protien-crazy. I haven't really cut down on how much I eat, just switched to all good foods, instead of chocolate.

Oooooooh, chocolate reminds me, today's my cheat day