Y&S's Weightlifting Journal

**young and strong** · 07-17-2006, 01:32 AM

Hey Everybody,
I'm back after a week break. i'll be aiming for strength for the next two months, as i have a powerlifting comp in about 7 weeks (nothing special or anything just something local) and will continue lifting afterwards.
I will be concerntrating on powerlifting technique as well (eg pause at bottom of bench press and squat.)

Stats: 6'2 211 pounds 19% bf
Best lifts done with perfect Powerlifting form:
Squat- 220 (100kgs) for 5
Bench- 155 (72.5kgs)
Deadlifts- 300 (135kgs)

My Powerlifting coach wrote this out:
Routine:
HEAVY DAY
Squat- 5x5 same weight
Bench Press- 5x5 same weight 5 sec pause at bottom (starting real light)
SL Deadlifts- 3x8 For weak hamstrings
Accessory Work (TBA)

LIGHT DAY
Squat- 5x5 same weight (80% of heavy day)
Bench- 5x5 same weight 5 sec pause (80% of heavy day)
SL Deadlifts- 3x8 (80%)
Acessory Work (TBA)

Medium Day
Squat- 5x5 same weight (95% of heavy day)
Bench- 5x5 same weight 5 sec pause (95% of heavy day)
Deadlifts- 5x5 Same Weight Heavy
Acessory Work (TBA)

First Workout Tommorow

**Short One** · 07-17-2006, 04:22 AM

Ooooh. New Journal. *subscribed*.
I'm not sure what you're up for, but good luck with your 7 weeks and counting.

**King of the Misc** · 07-17-2006, 04:36 AM

Sweet new journal. I thought you were taking 4 weeks off though?

**EoR** · 07-17-2006, 05:46 AM

New journal, nice.

Subscribed

**young and strong** · 07-18-2006, 03:54 AM

Originally Posted by r-ban

Sweet new journal. I thought you were taking 4 weeks off though?

I was, but then mum said if i get an hour and half of work done a night i can go.

Thanks for stopping by and keep posting on what you think

**young and strong** · 07-18-2006, 04:04 AM

Thanks for subscribing Short and EOR

Note that i am working more on technique at the moment

ATG Squats- 5x5x165 (75kgs) 1 sec pause at bottom, easy.
Been working on flexibility with stretches and are getting lower on these.

Bench Press- 5x5x100 (45kgs) PR!!!! for 5 sec pause at bottom.
The idea of these is to learn to be explosive after pause.

SL Deadlifts- 3x8x110 (50kgs) PR!!!! with perfect form.
I learnt i wasn't doing these properly before and now i know i have weak hamstrings.

Military Press- 3x8x70 (31kgs) Really good

Lat Pulldown- 2x8x110 (50kgs)

SL Calf Raises- 2x8x33 (15kgs)

Back Extensions- 2x10x22 (10kgs)

Achilles and groin stretch for getting lower on squats
Alright Start

**King of the Misc** · 07-18-2006, 04:13 AM

Originally Posted by young and strong

Thanks for stopping by and keep posting on what you think

Always will, unofficially subscribed

I thought you got 147.5kg for deadlift? Was it questionable form? Anyway good stuff, I'm really happy your mums letting you continue lifting

**ab-swing asianbabe** · 07-18-2006, 04:29 AM

Good luck dude! How long have you been lifting?

**young and strong** · 07-18-2006, 04:43 AM

Originally Posted by r-ban

Always will, unofficially subscribed

I thought you got 147.5kg for deadlift? Was it questionable form? Anyway good stuff, I'm really happy your mums letting you continue lifting

It was quetionable, i think my back took all the weight so my rear was higher than my shoulders.
thanks, so am i

**young and strong** · 07-18-2006, 04:46 AM

Originally Posted by asianbabe

Good luck dude! How long have you been lifting?

Hey thanks, about 1 year but the first four months was crap. i've been doing starting strength journal before this. So really only a good five months of productive training

**Rune** · 07-19-2006, 10:18 AM

Ok, I'm here to check up on you now

Program looks like it should be alright, what kind of ramp up are you going to be using up to the competiton though, is it gonna be completely linear?

Good luck with that comp bro, keep us updated!

**young and strong** · 07-21-2006, 01:21 AM

No time for light day had to go to funeral instead

This was at school for PE class so it's a bit different

Bench Press- 1x8x132 (60kgs)
1x14x110 (50kgs) PR!!

ATG Squat (1 sec Pause)- 5x5x160 (72.5kgs) We had some hot as chicks in our PE class and they were staring and whispering, a plesant change

. imagine if i had have squatted 100kgs......

Military Press- 3x8x84 (38kgs) No deadlifts allowed in gym, sucks arse

Crap week i know, next week will be different

**young and strong** · 07-21-2006, 01:24 AM

Originally Posted by Rune

Ok, I'm here to check up on you now

Program looks like it should be alright, what kind of ramp up are you going to be using up to the competiton though, is it gonna be completely linear?

Good luck with that comp bro, keep us updated!

Note- Switch Good mornings for SL Deadlifts on Light Day.

Going up 5kgs and 2.5kgs as long as it's with perfect form!
Yeah it's going to be completly linear, my coach says at my age i should lift with perfect technique.
Thanks man will do

**olympic** · 07-21-2006, 01:30 AM

Hey mate good to see someone from Australia.
I'm not far from you- In Ballarat.

I've been trying to find some powerlifting comps in our area- can you point me in the right direction?

**young and strong** · 07-21-2006, 02:27 AM

Hey Olympic
There's a big i think in Colac in about six months, the one i'm doing is alocal small thing

**King of the Misc** · 07-21-2006, 05:30 AM

lol at the hot chick comment. Great work on bench press! Your 1RM will be apporaching 80kg soon.

**ab-swing asianbabe** · 07-21-2006, 05:59 AM

Originally Posted by young and strong

We had some hot as chicks in our PE class and they were staring and whispering, a plesant change

. imagine if i had have squatted 100kgs......

heheh and you don't even need to savour the moment, I'm sure there'll be dozens more times you will impress them

**young and strong** · 07-22-2006, 01:46 AM

Originally Posted by r-ban

lol at the hot chick comment. Great work on bench press! Your 1RM will be apporaching 80kg soon.

Yeah it was good, yeah the bench would be around 80kgs except i've got a one sec pause at the bottom which puts me back to around 70 to 75kgs

Originally Posted by asianbabe

heheh and you don't even need to savour the moment, I'm sure there'll be dozens more times you will impress them

Hopfully

, it isn't my main goal but it's motivating.

**young and strong** · 07-23-2006, 03:08 AM

ATG Squats-5x5x170 (77.5kgs) really easy, flexbilities good as well

Bench Press (5sec pause)-5x5x110 (50kgs) PR!!! Real Strong

Deadlifts-1x5x242 (110kgs) Making up for last week, kinda hard

SL deadlifts-3x8x105 (52.5kgs) PR!!! hammies on fire

Lat Pulldown-1x8x121 (55kgs)

SL calf raises-2x8x45 (20kgs)

Back extensions-2x10x33 (15kgs)

Breathing execises, squat stretches and plank- meh
Long session

**Andalite** · 07-23-2006, 03:46 AM

hey...you started a new jorunal...? shoulda told me...!!!

anyways... i'm *SUBSCRIBED*

best of luck

Andalite

**ab-swing asianbabe** · 07-23-2006, 03:46 AM

good sess y & s!!

out of curiosity, what breathing exercises are these?

**King of the Misc** · 07-23-2006, 03:57 AM

Solid, it looks like you can handle more weight

Must be hard having bench squats and dl in one day lol

**EoR** · 07-23-2006, 09:17 AM

Pfft, you better hit it hard next week

**young and strong** · 07-24-2006, 05:03 AM

Originally Posted by Andalite

hey...you started a new jorunal...? shoulda told me...!!!

anyways... i'm *SUBSCRIBED*

best of luck

Andalite

Oh **** sorry man, i thought i did

Awsome let me know what you think

Originally Posted by asianbabe

good sess y & s!!
out of curiosity, what breathing exercises are these?

Thanks

.
It's for squats.... basically you try and suck in and fill your lungs with and let it out in a hiss noise. For core strength when ascending

Originally Posted by r-ban

Solid, it looks like you can handle more weight

Must be hard having bench squats and dl in one day lol

Well i am building up on squats again, considering i'm getting closer to butt to ankles (hard at 6'2)
I don't normally do deadlifts on this day but was making up from last week.
Thank God for light days though

Originally Posted by EoR

Pfft, you better hit it hard next week

lol, yes sir

**Andalite** · 07-24-2006, 09:34 AM

Originally Posted by young and strong

Awsome let me know what you think

sure:

1.) good idea on starting a brand new journal

2.) stop worrying sooo much on form....

3.) when do you expect to set new PRs..???

4.) you'll need to gain a LOT of strength..

5.) 1 week before a meet, you HAVE to do nothing...thats right, i read this on 4 websites and all the PL'ers said the same thing: 1 week before a meet chillout so that your body craves for those heavy weights on the meet day

best of luck

Andalite

**young and strong** · 07-25-2006, 02:29 AM

ATG Squats-5x5x138 (62.5kgs) Butt to calves!!!!!!!!

Bench Press (3 sec Pause)- 2x8x88 (40kgs)

Good Mornings- 3x8x55 (25kgs) Default PR!! Really weak hammies!

Close Grip Bench- 2x8x110 (50kgs) Good

BB Rows- 3x8x100 (45kgs)

Reverse Crunches- 2x20xBW

Reverse back extensions- 2x10xBW

Alright Workout, finally got flexibility down

**young and strong** · 07-25-2006, 02:34 AM

Originally Posted by Andalite

sure:

1.) good idea on starting a brand new journal

2.) stop worrying sooo much on form....

3.) when do you expect to set new PRs..???

4.) you'll need to gain a LOT of strength..

5.) 1 week before a meet, you HAVE to do nothing...thats right, i read this on 4 websites and all the PL'ers said the same thing: 1 week before a meet chillout so that your body craves for those heavy weights on the meet day

best of luck

Andalite

1) Thanks

2)I have to on bench because i need to make 1 sec pause, others my form wasn't always good

3) Well i've got my flexibility down now on squats so everythings a PR, Bench is working up with pause.... Deadlift PR's will be coming soon

4) It's only a local thing, nothing special, still i know i have a long way to go

5)I'll think about it, see what PL coach says

Thanks for the input

**ab-swing asianbabe** · 07-25-2006, 03:54 AM

nice to see you are working in stretches and flexibility! So often forgotten these days! Keep up the good work, I'm following

**Andalite** · 07-25-2006, 04:52 AM

Originally Posted by young and strong

ATG Squats-5x5x138 (62.5kgs) Butt to calves!!!!!!!!

Bench Press (3 sec Pause)- 2x8x88 (40kgs)

Good Mornings- 3x8x55 (25kgs) Default PR!! Really weak hammies!

Close Grip Bench- 2x8x110 (50kgs) Good

BB Rows- 3x8x100 (45kgs)

Reverse Crunches- 2x20xBW

Reverse back extensions- 2x10xBW

Alright Workout, finally got flexibility down

good workout...

Originally Posted by young and strong

1) Thanks

2)I have to on bench because i need to make 1 sec pause, others my form wasn't always good

3) Well i've got my flexibility down now on squats so everythings a PR, Bench is working up with pause.... Deadlift PR's will be coming soon

4) It's only a local thing, nothing special, still i know i have a long way to go

5)I'll think about it, see what PL coach says

Thanks for the input

your welcome...and sorry if i sound like a no-it-all sometimes....i'm only here to help with my limited knowledge..

peace

best of luck

Andalite

**King of the Misc** · 07-25-2006, 04:57 AM

Nice and easy

Thread: Y&S's Weightlifting Journal

Thread Tools

Search Thread

Y&S's Weightlifting Journal

Heavy Day

Medium Day

Heavy Day

Light Day

Bookmarks

Bookmarks

Posting Permissions