N3wbs Training Log

Training Bodybuilding
321

morning weight 229.5

max out on bench after big breakfast :wink:
real weight

130 x 3
130 x 3
150 x 3
180 x 3
200 x 3
220 x 1
240 x 1
260 x 1
285 x 1 used to think it was 290 :wink:
290 x 0 brought it to low on my chest

I can probably do a triple with 260 wich is great :smiley:

tomorow I think I should start the blast your bench program and go for 310 by the end of it

I cant wait to bench 310!!!

to recap what I have done this year

350-470 deadlift :wink: can at least get 500 now

215-285 bench

255-365 squat can probably get 405

but excuses aside I have put 306lbs on my total

by the time my training journal has been on here for a year I would like to have added

615lbs to my total

600lb deadlift
335 bench
500 squat

thats some progress for your ass

322

begening of the bladt your bench program

weight 232 tryed to eat more so I would be fresh

when I benched I had only been up for 1 hour and the only thing I ate was like 2 cups of milk and some cofee

also Im only used to 1 heavy working of 5 reps right not 5 sets of high reps :wink:

bench
135 x 10

185 x 10
205 x 8
220 x 5 didnt go for 6
225 x 4
240 x 2

323

begening of the bladt your bench program

weight 232 tryed to eat more so I would be fresh

when I benched I had only been up for 1 hour and the only thing I ate was like 2 cups of milk and some cofee

also Im only used to 1 heavy working of 5 reps right not 5 sets of high reps :wink:

bench
135 x 10

180 x 10
200 x 8
220 x 5 didnt go for 6
225 x 4
240 x 2

324

deadlifts sumo with a belt

135 x 3
135 x 10
225 x 2
315 x 2
385 x 1
460 x 2 missed 3

not the best at sumo I guess

the weight was supposed to be 465 but I fergot to add 5lbs on the other side
that was quite a let down

Il stick to conventional pulling I guess

Il give my self another 2 days off and try it conventional

then Il start deadlifting once a week with the http://www.powerpage.net/coanphildead.html

“ed coan deadlift assistance excercises”
hopefully I will be able to pull off 500 x 3 shortly then use a sled and squats to get me to 600 over the summer

325

[quote]Irish Muscle wrote:
hey man, nice thread. why don’t you post some progress pictures like the ones in your gallary?

lookin in good shape man[/quote]

I havent made much progress latley I have been neglecting everything but benching and deadlifting

lats look smaller now and my arms dont look to huge either

but Im on a bench program now so my shoulders,chest, and triceps should blow up a bit and Im going to be working lats and biceps alot to stay balanced

In 20 weeks I will have had my training journal on here for a year I will post videos and progress pics of everything I have done that should be a noticable difference

326

2nd day of the blast your bench program

warm up
130 x 3
130 x 3
130 x 4
130 x 3

sets
180 x 15 pretty easy
150 x 15 hard
130 x 14 missed 15 haaard
110 x 12 god!
90 x 15

these sets were done with 60 seconds or less rest

327

just for something to do Il mention the supps Im takeing right now just for the program to try and get some extra strength

post workout shake!
60+grams carbs
10 grams creatine
48- grams protein

night time shake before bed

muscle milk! thats right I dont care that it bad for me it tastes goood!

so to anyone reading this if they ever decide to try the reps Im posting they will know what I took if they wanted to try and duplicate

328

bench day 3

190 x 10 probably 15 reps in me
210 x 8
230 x 5
235 x 4
250 x 2 could had got 3

10lbs added on all my sets not half bad!

tryed to post this like 4 times hope this one works

329

bench day

warm up
130 x 3
130 x 3
130 x 3
180 x 3

setts

200 x 14 missed 15 soooo clooose
155 x 15
135 x 15
115 x 15
115 x 15

good bench day definatley got stronger!

once I finnish this program Im changeing my bench grip gonna make it slightly wider I think it might help with the sticking point

330

bench

warm up
115 x 3
115 x 3
115 x 3
130 x 3
150 x 3
180 x 3
200 x 3
220 x 1
240 x 1

working setts
260 x 3 easy coud had got 4 :wink:
265 x 2 mised 3 I can definatey get 3 tho
250 x 3
250 x 3
250 x 3

I shoud have tryed harder on 265 because I know i coud have gotten it just didnt give it my all

331

maxed on bench I couldnt help it :frowning:

130 x 3
130 x 3
150 x 3
180 x 3
200 x 1
220 x 1
240 x 1
260 x 1

300 x 0 barrrrrrrrrley missed it
300 x 0 came even closer this time

300 is definatley in the bag for this bench progam

Il probaby hit 310 definatley 300-305

332

damnit!

deadlifts
130 x 3
220 x 1
310 x 1
380 x 1
500 x o my lower spine hurt like shit so i just out it down Im not hurt

but fuck deadlifts for the time being, this realy fucks upalot of my plans

but I didnt like that feeling on my lower back so deadlifts are out

I have no deadlift goals for the time being Im just gonna work on my powerclean and squat

333

benched

200 x 10
220 x 8
240 x 5
245 x 4
260 x 2 probably could had got 3

I put 10lbs on all my reps

anooooother good bench day

334

benched

205 x 14 5lb PR
155 x 15
135 x 14
115 x 15
115 x 15

I hate 5 sets of 15 so hard

335

few days ago i did back

pulldowns weight perside

45 x 10
90 x 10
135 x 5
180 x 7
180 x 6
135 x 15

cable pulldown-chinup wide grip
65 x 5
100 x 5
180 x 5
200 x 3

cable T bar rows
65 x 10
130 x 5
180 x 5
230 x 7

1arm cable rows
65 x 15 each arm

curls
25’s x 10
40’s x 10
25’s x 50-100?

today legs and traps

squats
225 x 8
225 x 8
225 x 8
225 x 8

shrugs
135 x 10
225 x 10
315 x 10

336

bench press

205 x 10
225 x 8
245 x 5 could had got 6 :wink:
250 x 4
265 x 2

added 5lbs to all my reps

another good bench day

3PR’s today

and 265 x 2 was a PR when I had only done 1 working set

since I can rep it for 2 after all that work I should have about
270-275 x 3 right now fresh

my goal was 280 x 3 and I still have a week and a half the last week of the program

you do a shit load of sets of 3 so Il definatley get 285 x 3

337

good going n3wb :slight_smile:

What was your deadlift program, I dont realy know if I am suposed to do something special but my deadlift is at 140kg and I just wanna spend alot of time in the gym and you seemed to deadlift evryday for some time ago :smiley:

140 was raw and the technique was shit, wanna get to about 160-170 before I re evulate, what do you think? shoud I do the program you did ?

338

I made that program up I needed something that would work good with my weak grip and I wanted to improve on tripels instead of singels

try this its the first program I did t0 get my squat and deadlift up I was just finnishing it when I made this thread

SQUATS

monday 5 x 15

wednesday 10 8 6 4 2

friday 5 x 5

monday 5 x 15

wednesday 10 8 6 4 2

friday 5 x 5

monday 5 x 5

wednesday 5 x 3

friday 5 x 3

this program took me from a verry hard 225 squat to a 300 squat

and a verry hard 350 squat to a 400 in three weeks

of course I was new to squating and deadlifting but I think it would have worked even better if I would have gotten my body used to squating once a week first

I wouldnt recomend deadlifting like I did, it realy made me feel like shit

339

okay, nice, I?ll try it out abit and tweak it for tomorrow, max for squat is 110kg x3 ( 240lbs something? ) , bw is about 77 kg , you just got yourself another rival. let?s go , first to a dobule bw squat ! :slight_smile:

340

[quote]Lindow wrote:
okay, nice, I?ll try it out abit and tweak it for tomorrow, max for squat is 110kg x3 ( 240lbs something? ) , bw is about 77 kg , you just got yourself another rival. let?s go , first to a dobule bw squat ! :)[/quote]

haha olright Im gona end up at 240 by thr end of this bench program so its gonna be a bitch to hit 480

but shit why not its a good goal

benched
210 x 14 barlllllllley missed 15 so close its sick
130 x 15
130 x 15
130 x 15
130 x 15

another 5lbs on my 14 rep max