Ive procrastinated way to long on this, time to get down to business. im 5’10’’ around 182. my bf % might be 12-15. my goals are to bench 225 for reps, deadlift 400 for reps and to front squat 315 plates. i feel like these might take a few months except but the bench press goal is a little easier. ive been training on and off for 3 years now. i have a bad habit of training for a few months and then not work out for a few months. i have currently been working out for a month now and i hope this time i can get through that “wall”. im doing push/pull right now, while sometimes i try to incorporate perfect rep sets. oh yeah and i do the same exercises a lot of the time. i dont use straps or anything. i dont know what else to say…
today the gym was closed so…
1/16/10
pull day
deadlifts 5x4 335 (heavy)
BB curl 4x5 80s
shrugs 5x20
high pulley 4x6 120 x 2, 110 x 2
pullups 4 then 3 then 2 (i suck dick at pullups)
[quote]Devilhunter187 wrote:
front squat 315 plates.
[/quote]
Thats a shitload of weight, 14220 lbs to be exact 
Im very interested to see your progress. Ive just recentley achieved a few of the goals you set for yourself.
What are your current maxes?
[quote]BlackLabel wrote:
[quote]Devilhunter187 wrote:
front squat 315 plates.
[/quote]
Thats a shitload of weight, 14220 lbs to be exact
Im very interested to see your progress. Ive just recentley achieved a few of the goals you set for yourself.
What are your current maxes?[/quote]
haha yeah i ment to say 3 plates/315 pounds. squatting 315 plates is a long term goal of mine.
im kinda surpirsed that somebody will be following this. That will motivate me even more now.
i havent done maxed out in stuff in awhile but i can probably guess pretty close to it.
i would say… deadlift = 395ish front squat = 300ish bench press = 215ish (pathetic, i know)
i feel like my deadlifts are not going up as much as the other stuff right now which is frusterating…have any tips on how to break through the plateau? thanks
1/19/10 push day
front squat 155x2 (feel sets) then…165, 175, 185, 195, 205, 215, 225, 235 x3 for everything. then 5x5 190
incline bench press 5x5 150 (last set 3 reps)
tricep extension 4x5 80x2 75x2
flat DB 4x5 65x1set 60x3sets
shoulders (dont know what else to call them) 4x5 47.5
dips 3x10,10,8
1/20/10 pull day
deadlift 5x3 345
BB curl 4x5 80x3 70x1
(SUPERSET)
UR row 4x6 80x3 70x1
High pulley 4x6 120x3 110x1
I took yesterday off cause i didnt feel like i was recovered enough from the last few workouts. turns out it was a great decision…
1/23/10 PUSH
Front squat 5x4 275x1set 265x4sets
Bench press 5x4 185 (had 1min 45 seconds rest cause i was working in w/ someone.)
tricep extension 5x5 80s
incline DB BP 5x5 55
shoulders 4x4 50s
i forgot to mention this but my rest periods are a minute long. for touch exercises like deads and squats i take 1:30 to 2 min rests. the supps i take are vitamin C, Vitamin D, multivitamin, fish oil. i use Grow! too!!!
1/24/10 pull
barbell row 4x5 165
BB curl 5x5 80
UR row 4x6 80
low pulley 4x5 110x3 120x1
pull ups 4x4,3,4,3 (im confused too)
!!!
[quote]Devilhunter187 wrote:
[quote]BlackLabel wrote:
[quote]Devilhunter187 wrote:
front squat 315 plates.
[/quote]
Thats a shitload of weight, 14220 lbs to be exact
Im very interested to see your progress. Ive just recentley achieved a few of the goals you set for yourself.
What are your current maxes?[/quote]
haha yeah i ment to say 3 plates/315 pounds. squatting 315 plates is a long term goal of mine.
im kinda surpirsed that somebody will be following this. That will motivate me even more now.
i havent done maxed out in stuff in awhile but i can probably guess pretty close to it.
i would say… deadlift = 395ish front squat = 300ish bench press = 205ish (pathetic, i know)
i feel like my deadlifts are not going up as much as the other stuff right now which is frusterating…have any tips on how to break through the plateau? thanks [/quote]
Sorry for the late response.
Latley ive been breaking through plateau’s by fixing my form. For example my bench was stuck at the same spot for a few months, and I was developing shoulder problems. Then I started filming my lifts and found I was flareing my elbows pretty bad. I learned to tuck my elbows and that gave me about 10-15 pounds instantly.
Im still tweaking my form on my squat bench and dead, so hopefully that will lead to some more weight. Besides that, getting plenty of rest and eating alot has helped. And takeing a deload week (light week) every now and again.
thanks for that tidbit of advice. i dont have access to a camcorder so filming my lifts is out of the question, but i do watch videos of proper form all the time. its not as good, but I seem to be OK so far without it. (knock on wood).
also, how often did you add weight to your deadlift/squat, and how many times a week did you deadlift/squat? thanks for the help
after missing yesterdays workout due to school, i got back to work today.
1/27/10 Push
Bulgarian split squat (i fucked around with these instead of doing front squats. I just tried to get stabilized and test myself a bit, nothing serious.)
incline BP 5x4 55…
tricep ext 5x4 85!!!
flat DB BP 4x5 70s
shoulders 5x5 50!
decent day, kinda upset with fucking around with bulgarians but FS next time. BP seemed kinda heavy too, but tricep extension and shoulders were awesome.
1/28/10 pull
Deadlift 5x4 340 (these felt great. My plan is to do deadlifts once a week and add 5 pound to the bar everytime. its a good theory atleast.)
BB curl 4x4 90s
UR row 5x6 80s
low pulley 4x6 120
pullups 5x 4,4,3,3,3 (negative on last rep. also probably shouldnt have done these right after low pulley.)
overall a solid workout. stoked im finally curling 90s and excited about my deadlift and squat plan. might start doing HIIT soon too to show off my hawt abz.
1/30/10 push
front squat 5x4 275 (was pretty damn heavy. felt like my heart was gonna explode.)
decline BP 5x4 195
tricep extension 5x4 85
incline DB BP 5x5 60
dips 4x 10,8,6,6 with emphasis on chest
1/31/10 pull
BB rows 5x5 170
BB curl 4x4 90s
threw out my elbow yesterday throwing a football around and it came back to bite me today. i probably wont miss any extra days which is key. back to work on tuesday though.
2/2/10 push
leg press 5x5 410, last set 11 reps
decline BP 5x4 195
i left the gym early today cause i had the shits. 4 donuts before working out will do that to you. never again…
I came back a few hours later to finish the job
flat BP 4x5 185
tricep ext 4x5 85 The last 2 sets i only got 4 reps.
incline DB BP 4x5 65, last set 60
shoulders 5x4 52.5
dips 2x 12,8 Almost shit myself on the last few reps
good day.
2/3/10 pull
deads 5x4 350 I kinda fucked this up and put on 5 more pounds than i should have but i still could lift it well thankfully.
BB curl 5x4 90
UR row 4x8 80, perfect weight for next time
DB rows 1x5 70s gym closed on me so i only got in 1 set
pullups 5x 4,4,4,4,3
im starting to realize that my lifts arent going to shoot up anymore like they have since i recently started working out again, except for maybe bench press
2/5/10 Push
front squat 5x4 280 (not as heavy as last time)
tricep ext 5x5 85 (I accidently did these before incline BP)
incline BP 5x5 55
shoulders 5x5 52.5
dips 10,8,9,9
2/6/10 Pull
BB Row 4x5 195 I figured out how to do these correctly so i was able to add weight
BB curl 4x5,5,3,3
UR Row 4x8 80s
DB rows 4x5 70
pullups 5x 5,4,4,3,3
2/8/10 push
leg press 4x8 410
BP 4x5 195
tricep ext 85 5x5
incline DB bench 3x5 65 God damn was that an incline
short workout. i had shit to do.
2/9/10 pull
Deads 5x4 355 my bad dave i fucked up the math…365 is coming soon though
BB curl 4x5 90
UR row 4x8 80
pullups 5x5,4,4,4,4
on deadlift days im just gonna hit my back with deads and pullups.
2/11/10 push
front squat 5x4 285 pretty damn heavy. i almost failed on my last rep twice
flat BP 5x4 205
tricep ext 5x5 85 90s next time!!!
incline DB BP 5x5 60 for 1 set, 65 for 4 sets
shoulders 5x4 55, last set 50
had metabolic workout fuel for the first time today. i felt good.