N3wbs Training Log

Training Bodybuilding
221

well this sucks! whats happening is I can get the bar off the ground in deadlifts but my lockout isnt up to the job

deadlifts

225 x 1
315 x 1
405 x 1
500 x 0 got it up to my knees and couldnt lock it out :frowning:

rack pulls from just below knees
135 x 6
225 x 2
315 x 3
405 x 3
500 x 1

roman chair back extensions

me x 10
45 x 10
45 x 10

face pulls

80 x 10
120 x 10
90 x 10

when I finnish this squat program I will take a week or so off and do it again only with good mornings to get my lockout up to what it needs to be

n3wb

222

maxed out on bench

135 x 6
135 x 3
225 x 1
245 x 1
280 x 0 got it 4-6 inches off my chest

need more tricep work :wink: Im actualy pretty satisfied I know that if I get my 2 board press up with a pause my bench will go up alot

things are goin pretty good right now squats up deadlifts up and I know my weak point in bench press

223

merry christmas. make that 600 lb deadlift your bitch. btw what can you deadlift raw?

224

benched yestersay

135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3

2 board presses paused

205 x 5
205 x 5
205 x 5
205 x 5
205 x 5

scull crushers
95 x 15
105 x 7
75 x 17

back today

chest supported rows
75 x ?
145 x 10
155 x 8
170 x 6
195 x 4
195 x 4
195 x 4
195 x 4
195 x 4

225

the most I ever went for without a belt/wraps was 425 and my grip gave out

Im not sure how much the belt helps 5-15lbs maybe

226

[quote]n3wb wrote:
the most I ever went for without a belt/wraps was 425 and my grip gave out

Im not sure how much the belt helps 5-15lbs maybe[/quote]

you try using chalk if your grip gives out?

227

I bought some chalk but havent used it on deadlifts yet it made my grip feel alot stronger on rows tho

I hate pulling without wraps because I have these big caluses on my hands from working out without gloves so I tend to let the bar rest in my fingers and when the bar starts to slip I dont put all my effort into the pull because I dont want to drop the bar at the top of the lfit

its a vicious circle of weakness

228

it seems alot of guys my age are making training logs. maybe i should make one to starting jan 1st, sadley im like 50 lbs lighter then you guys and not nearly as strong.

229

[quote]n3wb wrote:
I bought some chalk but havent used it on deadlifts yet it made my grip feel alot stronger on rows tho

I hate pulling without wraps because I have these big caluses on my hands from working out without gloves so I tend to let the bar rest in my fingers and when the bar starts to slip I dont put all my effort into the pull because I dont want to drop the bar at the top of the lfit

its a vicious circle of weakness[/quote]

a few callouses arent gonna hurt you man. with chalk you should be able to hold on good so it wont mess up your pull from losing grip.

have you been doing any exersizes to strengthen your grip to eliminate this problem?

230

[quote]The punisher kid wrote:
it seems alot of guys my age are making training logs. maybe i should make one to starting jan 1st, sadley im like 50 lbs lighter then you guys and not nearly as strong. [/quote]

we all gotta start somewhere. make it

231

I got the full set of heavy grips and I used them almost every day for the last 6 weeks

I decided to take 1-2 days off inbetween sessions so I could make some more noticable gains

but I think static holds would be more sport specific

whats realy driveing me crazy is trying to figure out why I cant lock anything out when I do sumo

I mean on my last workout my heaviest rack pull was what I was trying to pull off the floor

the bicep crew is gonna hate me because for the next few months Im gonna live in that power rack

232

squat day with a box

135 x 5
225 x 5
225 x 5
400 x 4-5

I missed 5 because at the bottom of the rep some one thought it necisary to touch the fucking bar in mid air so I looked to the side and said I got it lost some air and the guy pushed the bar into the pins

Fucking ass hole!

finnished off with some step ups

3 x 10 body weight

BAM! found out why I cant lock shit out my damn glutes I been workin them with sumo box squats no wonder I cant lockout shit I feel alot better now

but I could stil use some romanian deadlifts and abb work

233

I was supposed to squat bu thought a extra day off would be good

bench
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3

2 board pause benching

215 x 5
215 x 5
215 x 5
215 x 5
215 x 5

scull crushers

105 x 8
105 x 3
bar x 20 strict
bar x 20 strict

chest supported rows
135 x 10

205 x 4
205 x 4
205 x 4
205 x 4

I cheated on these a bit

234

N3wbs you bugger, nice lifts man. You’re doing great. A 600 deadlift is coming your way real soon, man. REAL soon.

235

Thanks Squirrel

I have been looking around It looks like Im close to the records in some of the powerlifting organizations

236

benched today I was feelin strong and Im not sore.

bench
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
164 x 3
165 x 3

Rack lockouts about 4 inches off my chest paused inbetween reps

205 x 5
205 x 5
205 x 5
205 x 5
205 x 5

those were hard man! Im suprized I even got a 4th set of 5 much less a 5th set I think my bench will go up alot if I strengthen that range of motion

bent over rows
135 x 5
185 x 5
205 x 5

I realy realy like those rack lockouts its right at or just under my sticking point so If i can get those up my bench will go up a shit load

237

benched Im benching to often I think But Im not sore from it or anything and I feel strong…

since I started the bench program I have been moveing the bar as fast as posible

180 x 3
180 x 3
180 x 3
180 x 3
180 x 3
180 x 3
180 x 3
180 x 3

Rack lockouts 4 inches off chest paused inbetween reps

210 x 5
210 x 5
210 x 5
210 x 5
210 x 5

180 felt great moved the bar fast as hell the rack lockouts felt alot better I would like to do them for another week but Im sort of looking fward to floor presses

238

Wow thats really impressive for a 15 year old! are you sure your 15? you know birthdays occur once a year not every 2 years…just kidding.
Anyways I wish I could lift half of what your doing really nice job mate, by the way are you like the next Arnold Schwarzenegger?

239

[quote]klem wrote:
Wow thats really impressive for a 15 year old! are you sure your 15? you know birthdays occur once a year not every 2 years…just kidding.
Anyways I wish I could lift half of what your doing really nice job mate, by the way are you like the next Arnold Schwarzenegger?[/quote]

thanks klem, If you check out the bodybuilding.com forum you will see alot of kids 16-17 years old who can almost do what I do at least the ones I saw but they weigh alot less also most peoples squat kicks my ass

240

OK! Im stil new to doing deadlifts my newbie gains arent over by a long shot so I figure my deadlift will go up alot just by deadlifting so I made my own high frequency verry low volume deadlift program I have 18 weeks 4 days until I turn 16 and If Im going to hit a 600 deadlift while Im 15 I will have to follow this program exactly

monday 315 2 x 3
wednesday 320 2 x 3
friday 325 2 x 3

monday 330 2 x 3
wednesday 335 2 x 3
friday 340 2 x 3

monday 345 2 x 3
wednesday 350 2 x 3
friday 355 2 x 3

monday 360 2 x 3
wednesday 365 2 x 3
friday 370 2 x 3

monday 375 2 x 3
wednesday 380 2 x 3
friday 385 2 x 3

monday 390 2 x 3
wednesday 395 2 x 3
friday 400 2 x 3

monday 405 2 x 3
wednesday 410 2 x 3
friday 415 2 x 3

monday 420 2 x 3
wednesday 425 2 x 3
friday 430 2 x 3

monday 435 2 x 3
wednesday 440 2 x 3
friday 445 2 x 3

sunday 450 1 x 3
wednesday 455 1 x 3

sunday 460 1 x 3
wednesday 465 1 x 3

sunday 470 1 x 3
wednesday 475 1 x 3

sunday 480 1 x 3
wednesday 485 1 x 3

sunday 490 1 x 3
wednesday 495 1 x 3

sunday 500 1 x 3
wednesday 505 1 x 3

sunday 510 1 x 3
wednesday 515 1 x 3

sunday 520 1 x 3
wednesday 525 1 x 3

sunday 530 1 x 3
wednesday 535 1 x 3

This would leave me about 3-4 days to pull 600 what a bitch!!!

since Im starting out with a 315 x 3 deadlift I figure Il start deadlifting without straps/belt hopefully my grip will keep throughout the program getting my body used to sets of 3 deadlift is good I think because at the moment Im used to singels

let the games begin!