6-15-09
Squat:
135x5
135x5
185x4
225x3
275x1
315x1
345x1
375x1-PR+10
Knee wraps
385x1-PR+20
315x8-PR+3 reps
385 was a good PR, 375…not so much. I was happy to get the weight up, but it was pretty bad form. It was a little above parallel, and I fell forward a tiny bit (probably because the bar was high on my neck). 385 was good, hit depth and maintained my arch. I think there is some factors that limited me from doing atleast 395 today. 1. I lifted at my house, and for some goddamn reason I always lift less here than at my school. 2. I put almost all my energy into the 375 squat to get it up, and keep the bar from falling forward. I think if I did 315, 360, 395 I would have got it. Im not complaining though, im very happy Ive gotten this far, my goal is to hit 405 at the beginning of the school year next year.
Jogged about 2 miles today. Felt like a pretty damn good accomplishment. Definitely the farthest ive ever ran. Im gonna try and lose a little bit of weight, maybe even try and get around 210 (im around 230 now). Ill be joining the Marines next year, gotta be in tip top shape!
Congrats on the squat, looking good but im sad to say I didn’t hit that 285, mainly because I had to use a gym bar that my hands slipped on. After that though i did hit 275 so I will be comeing for you after the summer.
[quote]Big nation wrote:
Congrats on the squat, looking good but im sad to say I didn’t hit that 285, mainly because I had to use a gym bar that my hands slipped on. After that though i did hit 275 so I will be comeing for you after the summer.[/quote]
Thanks, hopefully ill be getting 405 at the end of the summer.
That’s still a good PR. I was pretty psyched about getting 275, wasnt expecting to get 285. I want 300 by the end of summer. What are your goals?
Photo’s
This one was taken Dec. of 08.
Not sure if the second one uploaded, so here it is…
Taken today, 6-16-09
Gonna try and loose some of this weight, and go back to looking like the old pic.
I’d love to hit 300 by football season but it is doubtful, next week going to try and hit 385 for a squat so hopefully looking for 405 by summer also, we basically have the same goals. Not sure what your deadlift is right now but I will try for 450 by football season also. Looks like the race is on good luck with the weightloss, I am going to wait till jan 1 so I still have steangth for the season.
[quote]Big nation wrote:
I’d love to hit 300 by football season but it is doubtful, next week going to try and hit 385 for a squat so hopefully looking for 405 by summer also, we basically have the same goals. Not sure what your deadlift is right now but I will try for 450 by football season also. Looks like the race is on good luck with the weightloss, I am going to wait till jan 1 so I still have steangth for the season.[/quote]
Deadlift is my worst lift. Its the same as my squat…385. The only reason it sucks is because I only started deadlifting heavy since the beggining of the year, and that 385 max was about 3 months worth of training. My first session back is friday so ill see how it goes.
And good luck with your squat and bench, im sure youll be able to hit those numbers.
Played an intense hour of football yesterday, really tiring. Today, Ran about a mile. Ive been eating less these last few days, probably taking in 1/2 of what I normally eat.
Yesterday: 6-19-09
Deadlift: 225x4x10
These were actually pretty challenging, which sucks. I wanna start 5/3/1 next week, already have everything layed out, just not sure of my deadlift max at the moment.
6-20-09
2-board bench:
135x5
185x2
225x2
295x1-PR+20
Crazy plate pin press:
95x10
115x10
135x10
155x10
155x12
Not sure if I can do the meet in September, having some money issues at home. This was probably the best time to go on a diet, there’s not been any food in my house for the last few weeks.
7 hours later, went for a 3 mile run.
How’s the diet going? Hope your still hitting the weights as hard as before, haven’t posted any workouts in a while.
[quote]Big nation wrote:
How’s the diet going? Hope your still hitting the weights as hard as before, haven’t posted any workouts in a while.[/quote]
Ive been running everyday, and keeping the calories low. Not noticing anything yet, but hopefully the weight will start coming off.
As far as lifting goes, I benched on Monday, and had a terrible workout. I did 215 for 6, and had to call it a day. Not only did everything feel heavy, but my left pec was starting to hurt. I had just benched 2 days before that, so it was my own fault. I should be squatting tommorow.
Thanks for checking in man.
6-24-09
Squat:
135x5
185x5
225x3
add belt
275x4
295x5
add wraps
335x3
Not a bad workout considering the lack of calories and what not this week. 5/3/1 starts MONDAY MONDAY MONDAY.
[quote]BlackLabel wrote:
6-24-09
Squat:
135x5
185x5
225x3
add belt
275x4
295x5
add wraps
335x3
Not a bad workout considering the lack of calories and what not this week. 5/3/1 starts MONDAY MONDAY MONDAY.[/quote]
Tear it up, brother.
[quote]zephead4747 wrote:
BlackLabel wrote:
6-24-09
Squat:
135x5
185x5
225x3
add belt
275x4
295x5
add wraps
335x3
Not a bad workout considering the lack of calories and what not this week. 5/3/1 starts MONDAY MONDAY MONDAY.
Tear it up, brother.[/quote]
Thanks man, im expecting great thing’s out of 5/3/1.
6-25-09
BB Overhead:
barx10
95x8
115x5
135x5
125x6-rested 10 seconds and then did another one.
BB curls:
barx10
55x10
65x10
75x10
80x10
Assisted pull-ups: 3x8
Finished off the workout with a 1 1/2 mile run.
Did some sit-ups today, but other than that, just rested and ate. Here’s my schedule for 5/3/1.
Monday:
Squat 5/3/1
GM’s
abs
Tuesday:
Bench 5/3/1
Pullups
Dips
curls
Thursday:
Deadlift 5/3/1
leg extensions
back raises
Friday:
Military 5/3/1
rows
curls
I will be running and doing either light or heavy ab work every day.
[quote]BlackLabel wrote:
Did some sit-ups today, but other than that, just rested and ate. Here’s my schedule for 5/3/1.
Monday:
Squat 5/3/1
GM’s
abs
Tuesday:
Bench 5/3/1
Pullups
Dips
curls
Thursday:
Deadlift 5/3/1
leg extensions
back raises
Friday:
Military 5/3/1
rows
curls
I will be running and doing either light or heavy ab work every day.[/quote]
This looks really good. I know you’ve had knee problems so I don’t think the leg extensions are such a great idea though. If you want to work the quads a couple sets of deep front squats might do the trick. All the best on the new program.
[quote]mrodock wrote:
BlackLabel wrote:
Did some sit-ups today, but other than that, just rested and ate. Here’s my schedule for 5/3/1.
Monday:
Squat 5/3/1
GM’s
abs
Tuesday:
Bench 5/3/1
Pullups
Dips
curls
Thursday:
Deadlift 5/3/1
leg extensions
back raises
Friday:
Military 5/3/1
rows
curls
I will be running and doing either light or heavy ab work every day.
This looks really good. I know you’ve had knee problems so I don’t think the leg extensions are such a great idea though. If you want to work the quads a couple sets of deep front squats might do the trick. All the best on the new program.[/quote]
Alright, ill do that. Thanks man.
[quote]BlackLabel wrote:
mrodock wrote:
BlackLabel wrote:
Did some sit-ups today, but other than that, just rested and ate. Here’s my schedule for 5/3/1.
Monday:
Squat 5/3/1
GM’s
abs
Tuesday:
Bench 5/3/1
Pullups
Dips
curls
Thursday:
Deadlift 5/3/1
leg extensions
back raises
Friday:
Military 5/3/1
rows
curls
I will be running and doing either light or heavy ab work every day.
This looks really good. I know you’ve had knee problems so I don’t think the leg extensions are such a great idea though. If you want to work the quads a couple sets of deep front squats might do the trick. All the best on the new program.
Alright, ill do that. Thanks man.
[/quote]
Sure. Just make sure to be real conservative with deadlift on the first cycle or two so you keep that back nice and healthy. Do the same with the low back assistance exercises too (good mornings and back extensions). Keep working at getting those hips more mobile.