chest still feel alittle sore
move up in weight to the goal weight and see if it goes well if not- moving it to tomorrow
135 x 5
185 x 2 no go, do deadlift tomorrow and do bench the next session…
that one week off really made me sore XD lol
ahh well good lifts on those 3 days 
Monday: deadlift-heavy
Tuesday: Chest and shoulders
wednesday squats
thursday: rest, but I have to do something, so many blitz calves or biceps
friday- light deadlift
saturday chest and triceps
sunday rest
thats what I want but the problem is, today is TUESDAY, and im doing light deadlifts
11th is my first day of school any opinions how to get it back on track, let me know
write down my routine for a week after this
light deadlift day:starting in the middle about 50% of my max, kinda like speed deadlifts, its helping my grip that is the main reason, hoping to get back up to 225 very soon with normal grip
first workout, so we will see how it goes
135 x 10
185 x 10(Good grip workout Haha)
Im thinking this day will be 10x10
185 x10
185 x 10(Think ill do 10 x 5)
185 x 10( hands and legs hurting SO BAD)
185 x 10 barely, my body is just not used to 10 reps, this was like a shock, hopefully a SHOCK OF GROWTH
more sets next time
getting that sick feeling in my gut, dont you LOVE IT?
lets try stiff leged DL’s
135 x 10 my back and hands are screaming
do some quick calf raises and call it a day, that was exhausting…
two legged holds, calf burning so bad
slow as I can going DOWN, burn burn burn, grow grow grow calves
4 sets
dont do 2 days of deads, that will kill u since they are such a large exercise: instead replace ur light deads day with dynamic effort squat or something, using a box which is supposed to help ur deads and if u really feel the need to, do a few sets of speed pulls after box squats, do not do 10 reps on deads. Use clusters if u want reps i think.
I like it better this way, want to try it out
also its helping my GRIP ALOT
I dont think my hand ever hurt that bad
I get a new puppy
135 x 5
155 x 5
175 x 5(warming up!)
195 x 5(took everything I had, see if I can keep it going)
195 x 5(5th REP ALWAYS VERY VERY HARD)
195 x failure on 4th…
190 x failure on 4th
185 x barely 4
close grip
135 x 8
155 x 8
barbell Rows
95 x 8
95 x 8
95 x 8
barbell curls
65 x failure
70 failure
one arm exension
15lbs x failure
25kbs x failure
25 x failuew
25 failure
just did light deadlift again and will do heavy on monday-first day of school, ofc its showoff day lol haha
135 x 8
185 x 10
195 x 10
195 x 10
195 x 9
195 x 10
195 x 10
shrugs superseted with calf raises x 3
heavy shrugs
185 x 10
185 x 10
185 x 10
thats so many dl’s u might improve if u used more assistance moves than actual dl’s i read a couple articles on it ill try to find them…
okay thanks buddy
135 x 5
165 x 5
185 x 5
going to try and crush 195 5x5
195 x 5
195 x 5
195 x 5
195 x 2 1/2
195 x 4
front press
135 x 5
135 x 5
140 x 5 that felt about 100times harder…
140 x 3
140 x 3
trying out heavy rows
140 x 6
140 x 6
140 x 6
140 x 6
did some sprints
in between the telephones poles
30second sprints 4 times
tried to do 30seconds rest, theuse the coach knew he had been bothering
today was a first day of school
a very good day
deadlift
quick stretching
135 x 5
185 x 5
225 x 5
275 x 5
295 x 5(feeling really pumped)
315 x 5
335 x 5
355 x 4
385 x 1
405 x 1 (good form and a very mininal hitch) new MAX!!! wooooooooooo
I woke up this morning, dads car broke down, had to go with my mom to pick him up
got home
felt really bad, so I sat next to the toliet, threw up 7 times…
nice work on the dead
Hey! You got your 405!
That was quick. You need to get off the juice while you still have nads. What’s your BW at the moment? And what do you Squat?
Damn, I just figured out what 405 was in kg. I have some catching up to do! I don’t think I’ll try for a while, nasty impingement problem at the moment (do your push-ups, face-pulls and rotations before this happens to you!)
Are you planning to compete?
I wish I could compete, I want to be able to hit 495 before I’m 18 which is in January, that is just a really high goal
I’m wondering if one of these days I should try with just warm up, I was extremely sweaty when I tried this,
my bw at this moment is anywhere from 215-225
I didnt have that great of a squat workout today
135 x 5
185 x 5
205 x 5
225 x 5
225 x 5
front squats
135 x 8
155 x 6
155 x 4
155 x 2
we had to run in class and I wasnt used to it lol
Also, 
405 was gone with straps, which im trying to break out of, just no way I could lift that without it, also thats why I cant compete at the moment
trying to get back on schedule
chest
135 x 5
155 x 5
185 x 5
190 x 5
195 x 5
195 x 5
155 x 7
155 x 7
overhead press
135 x5
135 x 5
135 x4
135 x4
Don’t worry, your grip will improve. Powerlifting is far more competitive in the US, but you don’t need to compete to win. You just compete so you’ve got something to aim for.
thats why im doing a light deadlift day, so I can build that back up
going to try for
225 for reps tomorrow
and some biceps
good night
was going to do Light deadlifts but decided NOT
rack pulls little above the knee
135 x 5
225 x 8
315 x 8
405 x 8
405 x 8
405 x 7
405 x 6
405 x 5
405 x 3
calf raises, curls