Ran myself skinny my freshman year of college. Wasn’t eating anything, ended up at around 136 lbs at 6’-6’1". Started eating to gain weight but wasn’t training, then started training around 6 months ago. Tired of being the skinny kid, I’d like to be able to think if I’m walking down the street and someone decides to give me trouble, I’d be able to defend myself. This is why I lift. I’d also like to compete after maybe a decade of building a solid base of MOSSLES!
Starting Lifts:
Squat: 135 X 5
Deadlift: never did
Bench: 135 a few times
SOHP: never did
Current:
Squat: 210 X 7 (below parallel, not ATG)
Deadlift: 315 X 2
Bench: 195 X 4
SOHP: 120 X 5
(haven’t maxed in a while)
Routine:
Day 1 - Deadlift (Back)
Day 2 - Bench (Chest/Biceps)
Day 3 - Rest
Day 4 - Squat (Legs)
Day 5 - Standing MP (Shoulders/Triceps)
Day 6 - Rest REPEAT
Somtimes I’ll skip a rest day if I don’t feel I need it or have nothing to do.
My diet is a LOT of clean food, but I’m not afraid of some junk food either if I have to get some cals. I don’t really track calories anymore cause I eat the same thing everyday pretty much, so I know what I’m getting. Usually around 3,500 cals.
I’m starting this for some motivation and help on form if anyone would like to share. I usually get a vid of my top set of the main exercise of the day to post along with my workout. It would be sweet to have an Alpha drop in, and maybe PX to tell me to not even think about dieting for another 5 years lol. Seriously, because I miss the abs. F*ck it, time to get big!
Top Half Pin Squats
135 X 3
165 X 2
185 X 2
205 X 2
225 X 2
245 X 2
Squats
135 X 3
165 X 3
195 X 3
225 X 3 PR
195 X 6
195 X 5
135 X 20
NOTES: workout was cut short. 225 was my 1RM 2 months ago, wish progress was coming faster but it’s still nice. Not sure if doing the pin squats before helped or not but I thought I’d try it out
[quote]Benjuito wrote:
Following along, keep up the good work.
FOr reference, what are your stats currently?
and btw, I have never heard of a YMCA with a lifting platform…amazing.[/quote]
Thanks Ben!
Well a little under a year ago I was another “6 Pack” kid or whatever. I ran a lot and never ate and eventually ended up around 136 lbs at 6’ or 6’1". I lifted but I would always go through the motions. Never touched a squat rack or even knew what a deadlift was. Now I’m around 180 lbs so I’ve done a lot of good eatin lol. Lifting starts are
Start / Now
Deadlift: nothing / 320
Squat: nothing / 225 X 3
Bench: 135 for a few reps / 205 X 2
Pullups: 1 or 2 / +40 X 4
Dips: a few / +70 X 7
I started “lifting” to gain weight around 7 months ago but only until the last few months have I actually been busting ass and feeling nervous before every session.
Oh and I forgot to mention, I’ve been on the Anabolic Diet since 1/1/2010 and plan on staying on it for the rest of my life. I’ve made very good lean mass gains while on it. Gained a few pounds and got a tad bit leaner so I would recommend checking it out if you’re interested.
[quote]Benjuito wrote:
Following along, keep up the good work.
FOr reference, what are your stats currently?
and btw, I have never heard of a YMCA with a lifting platform…amazing.[/quote]
Thanks Ben!
Well a little under a year ago I was another “6 Pack” kid or whatever. I ran a lot and never ate and eventually ended up around 136 lbs at 6’ or 6’1". I lifted but I would always go through the motions. Never touched a squat rack or even knew what a deadlift was. Now I’m around 180 lbs so I’ve done a lot of good eatin lol. Lifting starts are
Start / Now
Deadlift: nothing / 320
Squat: nothing / 225 X 3
Bench: 135 for a few reps / 205 X 2
Pullups: a few / 40 X 4
Dips: a few / 70 X 7
I started “lifting” to gain weight around 7 months ago but only until the last few months have I actually been busting ass and feeling nervous before every session.
Oh and I forgot to mention, I’ve been on the Anabolic Diet since 1/1/2010 and plan on staying on it for the rest of my life. I’ve made very good lean mass gains while on it. Gained a few pounds and got a tad bit leaner so I would recommend checking it out if you’re interested.
i like the vids.
if i may chime in, take your time on the way down on the squats. you’re missing out on half the lift and all the benefits of the eccentric. just my two cents.
i like the vids.
if i may chime in, take your time on the way down on the squats. you’re missing out on half the lift and all the benefits of the eccentric. just my two cents.
[/quote]
Thanks Rival!
That’s actually something I’ve been trying to work on recently. I used to completely drop into the whole and catch myself at the bottom so it has gotten a lot better. I’ll be keeping up with the vids so feel free to chime in whenever you want.
3/25/2010
Taking the day off today. Going in tomorrow with a fitness major here at KU who knows his shit. He’s also on T-Nation and is a big follower of Pilquin. We’re going to run a structural balance test to see where I’m at and what I need to work on. The test can be found on T-Nation here:
[quote]hovan32 wrote:
What are your daily meals/quantities if you don’t mind? I’m 6’ 150-160# and have trouble forcing myself to consistently eat so much every day.
Also great progress! That is an incredible amount of strength and muscle in a short time. Good work!
I have no advice for you, I’m a noob.[/quote]
Thanks for stopping in man!
I eat around 3,000-3,500 cals a day, and am eating on the Anabolic Diet. I’ve been on it since Jan 1 this year and don’t plan on stopping. It’s gotten me some pretty good results that I haven’t gotten on a normal moderate-high carb diet. I also just feel a lot better energy wise.
Thanks man, I’ve been putting in the work so it feels good to have someone stop by and say that.
Box Squats
45 X 5
135 X 5
165 X 3
185 X 3
205 X 2
225 X 2
250 X 2 PR
Squats
155 X 3
175 X 3
200 X 1
225 X 5 PR!
225 X 1
195 X 5
195 X 5
“195 X 5”
Paused ATG Squats (3 seconds in the whole)
175 X 4
165 X 3
Leg Press
(weight per side)
4 plates +25 X 12 PR
4 plates +10 X 5 X 5
Lying Leg Curl
50 X 4
80 X 7 PR
80 X 4
70 X 5
NOTES: holy shit. hit that first rep on 225 and knew I was gonna set a nice PR. hit 225 X 3 last time so i’m really happy! been really emphasizing the negatives on squats the past two sessions and it has helped a ton
I don’t usually follow logs. I have a few comments though…
Good DL numbers, bad squat numbers. You are shifting forward on the squat. Don’t know how good your hip mobility is, or if that’s the reason you are shifting forward. If it’s b/c of your limb lengths, consider front squats or Bulgarian squats.
Your DL lockout is a bit weird. It looks like you are hitching (bending your knees) on your 320 and rep 2 of 315x3. Don’t know what advice to give other than to not hitch? I recall this is caused by weak glutes. Also, it seems you changed from double overhand grip to mixed grip (btw, good grip strength!). My personal preference is to do deads double overhand and use straps if necessary. Not going to be competing in any powerlifting competitions, so better to be a bit safer (the asymmetrical mixed grip feels weird).
On partial movements (rack pulls, top half squats), whenever I do such movements, it’s always to go really heavy and activate the CNS. I will typically go OVER my corresponding 1rm (i.e. squat 1rm if doing THSquats) in these and do them for clusters (as in I, Bodybuilder) BEFORE the main movement. I don’t see much of a point in doing these with the lower weights you are doing.
On your standing overhead press, you extend very far backwards. Try using a split stance as it gives you more stability.
For whatever pain you’re feeling, try foam rolling. It may get worse for the next 2 days, but then it will get better.
