4/27
Pull Up
BWx4
BWx3
BWx2
BWx1
BWx1
Squat
205x5x2
185x8
Bench Press
100x12
Dip
BWx3
5x5
5x4
5x3
Hope to add a rep to the last two sets next workout.
DB Shoulder Press
30x12x2
30x10
Face Pull
50x12x2
Seated Calf Raise
35x30x3
4/28
Pull Up
BWx4
BWx3
BWx2
BWx2
BWx1
Bench Press
105x12
Squat
205x5
205x4
decided to take a break
Dip
BWx3
5x5x3
Leg Press Calf Raise
90 (each side) x8x3
Leg Press
45 (each side) x10
70x10
90x10
115x10
135x10
DB Shoulder Press
20x10
30x12x3
Squat
205x4
Too much forward lean, I need to work on this.
Face Pull
65x8x2
If my squats tomorrow are not satisfactory, I will need to restructure my squat programming.
4/29
Pull Up
BWx4
BWx3
BWx3
BWx2
BWx1
Squat
195x3
Bench Press
110x12
Deadlift
225x3
Romanian Deadlift
115x15
will add 10 lb and hopefully a couple of reps to this
DB Shoulder Press
35x10x3
Bent Over Row
115x12
Underhand Lat Pulldown
110x12x3
DB Incline Bench
40x10x2
40x8x1
DB Decline Bench
45x6
40x8
Barbell Curl
65x5x5
Close Grip Bench Press
105x5x2
105x4x1
95x4
Triceps too tired from the chest work
Hammer Curl
30x8x3
Incline Curl
20x15
20x10
Haney Shrug
45 (each side) x10x10
If I can eventually get to 4 plates per side on this, my traps will be exploding… but that will take a while.
Squat
135x15
Bar slipped off my back at this point, could have gotten 20.
Will try to increase 10 lb and get to 20 reps next workout.
DB Farmer’s Walks
75x3
If I work up to doing a full lap with the 100s, my forearms should be somewhat decent and I will find something else to train grip.
Good workout.
4/30
Pull Up
BWx4
BWx4
BWx3
BWx2
BWx1
Squat
200x4
Bench Press
115x10
will try to get at least 9 reps with 120 tomorrow
Deadlift
235x4
Grip was a limiting factor on this
Romanian Deadlift
125x17
used straps, was still hard holding on so long
Bent Over Row
120x14
used straps
Dip
BWx3
10x4
10x3
10x3
will try to add a rep to each set tomorrow. I will be pumped when I can rep out dips with a 25 lb plate
Underhand Lat Pulldown
115x12x3
Had to dig deep on these
DB Row
40x12
50x12
60x8
70x6
when I can do 14-12-10-8 on these, I will advance weight. I will also make an effort to keep stricter form next time
Straight Arm Pulldown (lat isolation)
65x15
75x15
75x15
will go 80x15x3 next time
Face Pull
65x10x2
Close Grip Bench Press
105x5x5
will add weight
EZ Bar Skullcrusher
50 (assuming ez bar is 20 lb) x8x3
Tricep Pushdown
85x20
75x20
will do 70x20 next time, form was too loose
DB Reverse Wrist Curl
10x20
10x16
10x12
Did these with arm hanging off of flat bench
DB Wrist Curl
15x20x2
15x15
Reverse Preacher Curl
?
The grip thing on the bar was slipping so I could not get any quality reps. I will use a barbell with a tiny bit of cheat next time
Great Workout, lots of fun, lifts went up 
oh and by the way I cannot use the program I wrote myself because I looked at the wrong calendar and I had less time than I initially thought.
So my goals for June 1, other than the measurements listed in a previous post, are the following:
315 Squat (1 rep)
155 Bench (either paused 1 rep or touch and go for at least 3 reps)
365 Deadlift (1 rep)
185 Barbell Row (for reps)
35 Dip (at least 2 reps)
BW Pull Up x10 (doesn’t have to be super strict, but no crossfit kip)
85 Barbell Curl for reps (cheat curl)
55 DB Shoulder Press (at least 6 reps)
5/1
Pull Up
BWx5
BWx4
BWx3
BWx2
BWx1
Bench
120x7
Could have had 8 if I was in a better mindset. I will hopefully do better tomorrow since my triceps were sore today.
Squat
205x5
form was fine
Dip
BWx3
10x4
10x4
10x3
Once again, triceps were sore
Deadlift
245x4
grip slipped, went to get straps
245x1
had to get my 5 reps in lol
At this point I do not care much for my grip on deadlifts so I will use straps from now on.
Romanian Deadlift
135x18
Will start adding only 5 lb each time now.
Bent Over Row
125x17
Reps were not quality because my lower back was so pumped but I will use a belt next time so it should be fine.
DB Shoulder Press
35x12x2
35x11
Pissed that I couldn’t force the final rep. Whatever, I am at a point where I can move onto 40s.
Wide Grip Smith Machine Upright Row
15 (per side) x12x3
Barbell Cheat Curl
70x5x5
DB Front Raise
20x8x3
DB Lateral Raise
15x12x3
Too much cheat, I will do them seated next time.
Hammer Curl
35x8x3
Rear Deltoid Fly
(lying on incline bench face down)
5x25x4
Leg Press Calf Raise
110x8x3
Tried to control the negative more.
Smith Machine Haney Shrug
50 (per side) x10x10
Grip killed on these because my hands were so torn up from the deadlifts.
Seated Calf Raise
25x30x3
DB Incline Curl
20x16
20x14
Trying to get to 20 reps each set…
Donkey Calf Raise
30 seconds rest between sets
BWx50
BWx40
BWx30
BWx20
BWx10
Then I walked home, calves were burning during the walk.
5/2
Pull Up
BWx5
BWx4
BWx3
BWx2
BWx2
Squat
210x5
Lost upper back tightness, could have gotten six reps.
Bench Press
125x4
Should have gotten more, did not get enough rest I guess.
Row
130x18
Belt Straps
Underhand Grip Pulldown
120x12x3
Incline DB Bench
40x10x3
Did these without locking out, prefer it this way.
DB Row
40x14
50x12
60x10
70x8
Decline DB Bench
40x10x3
Also not locking out.
Straight Arm Pulldown
80x15x3
Note to self: do not do these after tricep work, felt it more in my triceps than my lats.]
DB Slight Incline Fly
20x8x3
Face Pull
65x12x2
Squat
145x20
Went somewhat light today so I will be able to go heavier tomorrow.
5/3
Calves were crazy sore today, so I stretched them before the workout
Leg Press Calf Raise
stretching by letting the weight push down on my toes in between sets
50x18
20 seconds stretch
50x18
30 seconds stretch
50x18
40 seconds stretch
Stationary Bike
2 minutes
Stairmaster
3 minutes
Squat
215x6
Bench Press
130x4
Deadlift
255x6
straps / belt
2 reps were deadstop, I would prefer if they were all touch and go
Romanian Deadlift
145x20
straps / belt
Bent Over Row
135x12
straps / belt
DB Shoulder Press
40x8x3
Rear Deltoid Raise
5x30x4
DB Front Raise
25x8x3
Wide Grip Upright Row
17.5x12x3
Face Pull
70x10x2
DB Lateral Raise
10x12x3
Cheat Curl
80x5x5
Hammer Curl
40x8x3
Incline Curl
20x18
20x16
Close Grip Bench Press
110x5x5
Skullcrusher
55x8x3
Tricep Pushdown
70x20x2
also
5/3
Pull Up
BWx5
BWx4
BWx3
BWx3
BWx2
For Bench next week I am going to focus on repping out 115
hoping to get to 115 for 5x10, 2 minutes rest
then I will get to 140 for 4 the next week
finally, I have 2 weeks to add 15 lb and reach 155
good luck to me.
5/4
Yesterday’s workout
Pull Up
BWx5
BWx4
BWx4
BWx3
BWx2
Squat
220x7
Bench Press
115x7x3
115x6
115x4
Will try to get them all 7 reps today
Deadlift
265x4
Romanian Deadlift
155x15
Dip
10x5x2
10x4
Bent Over Row
140x14
DB Shoulder Press
40x9
40x8
40x4
Triceps were too tired
Underhand Lat Pulldown
125x12x3
Smith Machine Haney Shrug
55 (per side) x10x10
DB Reverse Wrist Curl
10x20x3
DB Wrist Curl
15x22x3
Reverse Barbell Curl
45x12x3
Too much cheat on these, will stay on this weight until it is strict enough for me
Leg Press Calf Raise
115x8x3
Emphasizing the negative
Seated Calf Raise
30x30x3
Donkey Calf Raise
BWx60
5/5
Squat
225x4
Bench Press
115x7x4
115x6x1
I am not good with this kind of volume so I will instead just work with 115 until I can get 15 reps.
Deadlift
275x5
Yeeees
Romanian Deadlift
165x17
DB Incline Bench
45x10
45x9
45x8
Bent Over Row
145x16
DB Decline Bench
45x10x3
Finally my Decline is more than my Incline… getting worried there…
Cheat Curl
85x5
85x4
82.5x5x2
82.5x4
Tried Close Grip Bench Press today, but triceps were too tired from the chest work
Hammer Curl
45x8x3
Tricep Pushdown
75x20x2
5/6
Pull Up
BWx5
BWx4
BWx3
BWx3
BWx2
I did these on my bar at my house. The bar here is really thick so it is harder, therefore the reps weren’t great quality.
Squat
235x3
Did these with a belt, my form was pretty good, really happy with this.
Bench
115x10
Deadlift
295x3
I will get 315 by the end of the week. Wow I feel good.
Romanian Deadlift
175x15
DB Shoulder Press
40x10
40x9
40x8
Pissing me off, thinking next time I will just go for 45x6
Bent Over Row
150x18
Didn’t touch sternum on all reps, will work on that next time.
Smith Machine Wide Grip Upright Row
20x12x3
Underhand Grip Lat Pulldown
130x10x3
DB Front Raise
30x8x3
DB Row
45x12
55x10
65x8
75x6
DB Lateral Raise
10x14x3
Face Pull
70x12x2
Had to cut workout short.
5/8
yesterday’s workout
Pull Up
BWx5
BWx4
BWx4
BWx3
BWx2
Squat
240x4
Bench Press
115x12
will get 15 reps today
Deadlift
305x1
harder than I expected, however, it doesn’t matter because I am getting 315 today no matter what
Romanian Deadlift
185x8
Dip
10x5x3
going for 15 lb today
Bent Over Row
155x12
Barbell Curl
85x5x5
Leg Press Calf Raise
140x8x3
Hammer Curl
50x6x3
DB Incline Bench
45x10x3
Seated Calf Raise
35x30x3
DB Decline Bench
50x10x3
Donkey Calf Raise
BWx60
BWx30
BWx15
BWx8
Incline DB Curl
20x20x2
Moving on to 25 next time.
5/9
Pull Up
BWx5
BWx5
BWx4
BWx3
BWx2
Squat
245x5
Some blood vessels in my eyes broke… lol
Deadlift
315x1
YES! I got a video of it, I will upload it later today.
Deficit Deadlift
225x6
Romanian Deadlift
190x10
Not a fan of this exercise really, I will probably trash it soon.
Bench Press
115x10
I accidentally did a set of dips before this, so I had more issues than expected.
Bent Over Row
160x12
I want these to be more like Yates Rows
Dip
15x3x3
Underhand Grip Lat Pulldown
130x12x3
DB Row
45x14
55x12
65x10
75x8
Straight Arm Pulldown
80x15x3
Close Grip Bench Press
115x5x5
Reverse DB Wrist Curl
10x24x3
EZ Bar Skullcrusher
60x8x3
I realized my form is putting too much pressure on my elbows. I will fix it next workout.
DB Wrist Curl
15x24x3
Tricep Pushdown
80x20x2
Reverse Barbell Curl
45x8x3
Strict enough for me.
My lower back seems to be fine in terms of rounding. However, my middle back rounds a bit so I will work on getting my hips lower using deficit deadlifts.
I am not posting this video so people are impressed (girls can lift this much), I am posting this to show progress.
Alright, I am gonna start it out with this: How old are you?
I am impressed by your work ethic for whatever age you are, and I think with this type of work ethic you will go a long way, but you need to learn to be realistic.
You are using far too much volume, and frequency. You are essentially doing two of my workouts (before you call me out on my “lack of worth ethic”, I deadlifted 415X2 last week with no straps, no belt, a lot less back rounding than your 315 deadlift, and I am 16). And how many times are you doing this per week…?
I would recommend cutting down on your volume, and frequency. I think something like two upper body days, and two lower body days with sprinting/carry/pushing stuff in between as conditioning would do good for sports in the off season, and even if you want to be a good powerlifter (from what you mentioned about a mock meet, you do) it is great to have GPP work.
Alright, now that we have talked about that, let’s talk about form. Not to scare you, but that was extremely excessive back rounding. Your lower back STARTED in a rounded position. It was because you were using tight straps, and you set up too far away which caused you to squat the bar and also not be able to set your hips and back up right. Invest in some old school thin straps, and some chalk, and also lay off of the straps for pulling off of the floor. Now for the actually form of it, you need to get closer. You want to get closer so the bar is about mid foot (experiment after you get your deadlift form down to see how you can get it optimal), take a huge breath while up and brace your abs (think about pushing out and contracting your abs) pull the slack out of the bar, set your hips and initiate the pull leading with your chest, and continue to pull back leading with your chest and pushing your hips through with emphasis on squeezing your glutes/getting the hips through once the bar is above the knees.
Along with all of that, be realistic about your goals. You aren’t going to deadlift 365 until September at the soonest if training goes good and your form is great.
I can write a short book about this, but this is good enough for the moment. I hope things go great for you, and I will continue to watch you.
TLDR: Be patient, work on your deadlift form, cut down on the volume and frequency, set more realistic goals. Maybe choose a upper lower split with some conditioning days so you can get everything in and get training in frequently. Also, relax. You are young, and if you do not get your self messed up you will be great if you work on improving your form, and get solid work in with effort.
5/10
Pull Up
BWx6
BWx5
BWx4
BWx3
BWx2
Squat
250x3
Bench Press
130x5
will go for 135x3 tomorrow
Deadlift
275x1x4
So 4 sets of singles with 3 minutes rest.
Bent Over Row
165x10
DB Shoulder Press
45x6x3
Wide Grip Smith Machine Upright Row
22.5x12x3
DB Front Raise
30x10x3
DB Lateral Raise
10x16x3
Reverse Pec Deck
45x12x3
Face Pull
75x10x2
Smith Machine Haney Shrug
60x10x10
Cheat Curl
90x5x5
Hammer Curl
50x8x3
DB Incline Curl
25x12x2
[quote]DliftSprStrnGuy wrote:
Alright, I am gonna start it out with this: How old are you?
I am impressed by your work ethic for whatever age you are, and I think with this type of work ethic you will go a long way, but you need to learn to be realistic.
You are using far too much volume, and frequency. You are essentially doing two of my workouts (before you call me out on my “lack of worth ethic”, I deadlifted 415X2 last week with no straps, no belt, a lot less back rounding than your 315 deadlift, and I am 16). And how many times are you doing this per week…?
I would recommend cutting down on your volume, and frequency. I think something like two upper body days, and two lower body days with sprinting/carry/pushing stuff in between as conditioning would do good for sports in the off season, and even if you want to be a good powerlifter (from what you mentioned about a mock meet, you do) it is great to have GPP work.
Alright, now that we have talked about that, let’s talk about form. Not to scare you, but that was extremely excessive back rounding. Your lower back STARTED in a rounded position. It was because you were using tight straps, and you set up too far away which caused you to squat the bar and also not be able to set your hips and back up right. Invest in some old school thin straps, and some chalk, and also lay off of the straps for pulling off of the floor. Now for the actually form of it, you need to get closer. You want to get closer so the bar is about mid foot (experiment after you get your deadlift form down to see how you can get it optimal), take a huge breath while up and brace your abs (think about pushing out and contracting your abs) pull the slack out of the bar, set your hips and initiate the pull leading with your chest, and continue to pull back leading with your chest and pushing your hips through with emphasis on squeezing your glutes/getting the hips through once the bar is above the knees.
Along with all of that, be realistic about your goals. You aren’t going to deadlift 365 until September at the soonest if training goes good and your form is great.
I can write a short book about this, but this is good enough for the moment. I hope things go great for you, and I will continue to watch you.
TLDR: Be patient, work on your deadlift form, cut down on the volume and frequency, set more realistic goals. Maybe choose a upper lower split with some conditioning days so you can get everything in and get training in frequently. Also, relax. You are young, and if you do not get your self messed up you will be great if you work on improving your form, and get solid work in with effort. [/quote]
OK, thanks for the comments about deadlift. Today I dropped to 275 and I did the following in order to fix my form:
-focused on looking towards the ceiling in order to keep my chest up
-kept straps looser
-took wider grip and wider stance (like a short man’s Brian Shaw set up)
-got into a better starting position, with hips lower
And last night, every time I watched the video I got more and more pissed off about my form on that video. My form is normally better than that, but still not perfect, like I tried to stress today. I was forced to not rest between my squat and deadlift and had to rush warm up because my mom wanted to leave but I needed her to film me. So I think I should have that covered, once I get to like a 365 lb deadlift I will have her film me again so I can check form.
As far as my current training, I know it is retarded. Pressing and Deadlifting everyday is beyond fucking retarded. But whenever I lift and I feel as if I can increase the weight on a lift, I feel time is wasted if I don’t increase the weight. I am not doing anything about it right now because I feel since my weights are so light it is more difficult for me to overtrain (but what I am doing is still not smart).
As far as the other comments, I try to add some cardio like with the 20 rep squats and farmer’s walks, but I will add a bit more just for general health. And I tend to always set my goals too high, and that is what motivates me to reach them.
not sure if any of that made sense
btw thanks for the comment, did not expect anyone to pay attention to my log
and I was lying to myself about my deadlift form, but eventually, before even reading your comment, I came to terms with my shit form and I am going to work hard to fix it.
and nice deadlift, I am also 16.
ok so my workout yesterday i guess didnt save, but I trained abs and try to pause my working set squat, so it wasn’t great
and today was also bad, so i am taking tomorrow off