OT's Log

Training Logs
1

I am a 16 year old football player for Oakland Tech.I’ve never lifted outside the football program at my school,which i started this year. We were on some retarded 5 day split. I am currently incredibly weak to say the least…

Stats:

6 ft
180

Bench:185x3
Deadlift:225x5
OHP:95x6

Measurements:
34.5 inch waist(measured at navel)
45 inch shoulders
14 inch arms(flexed:[)
24 inch legs
41 inch chest
38 inch hips
Goals: Gain as much muscle, speed, and agility as possible. Hopefully I can be somewhere around 205-225 with less body fat then I have now by next season.
Bench:275x1
Deadlift:405x1
OHP:175x1

Anyways the reason I started this log is because I got a concussion with two weeks left in the season so i’m pretty much done.I’m still really beat up though.

Cycle 1, wave 1
Incline Bench:
barx5
95x5
working sets
110x5
135x5
140x10
(est max=185)
DB incline bench:
50x10
50x10
50x8
45x8
Too heavy.

Renegade rows:
30x8
30x8
30x8

Edit: I also ran 9 hills today.

2

cycle 1, wave 1
Deadlift:
135x5
working sets
185x5(oops, i wasn’t thinking and this was actually the allotted percentage for my second set, but whatever won’t do that again)
185x5
210x12
(estimated max:295)
chin ups:
bwx10
bwx10
bwx10
bwx8
bwx5
side bends:
40x4x15

3

im gettin real bored of posting cycle 1, wave 1

workout #3

OHP:
working sets
70x5
80x5
90x15
(est max=135)
I definitely cannot do that, but whatever

bb shrugs:
135x10
225x16
225x15

Lat raises:
15x15
15x15
15x10
15x10
10x15

I felt like such a little bitch using the tens. Loved the pump though.

I feel like overall i’m more slow twitch because I seem to be capable of reps with est 1rm’s way out of my range, could just be the calculator though.

steak for dinner tonight, fuck yeah

edit:
and for future reference

WEEK 1 REP RECORDS
bench press:140x10
deadlift:210x12
OHP:90x15

4

cycle 1, wave 2

Incline Bench Press:
barx6
115x5
135x5
160x6(sooooo close to locking out the 7th rep, but the spotter grabbed the bar…)
(est max=190)
fuck…well I partied hard last night, i was sort of expecting this. Thinking about changing my workout setup so it doesn’t happen again…

5x10x50% Incline Bench Press:
95x10
95x10
95x10
95x10
95x10

DB Rows:
65x10 easy
70x10
70x10
70x10

edit: god im sucha fucking idiot. So i did the percents right, but i actually put on 160 instead of 150… im just gunna lift 155 next week anyway.

5

Wheres the squat? You cant play football and not squat…

6

[quote]BlackLabel wrote:
Wheres the squat? You cant play football and not squat…[/quote]

I hate squatting, I had 50% of the cartilage removed from my right knee in the summer of 8th grade, i sort of obliterated it. Regardless though, you are right. I’ll start up in my next cycle

7

cycle 1 wave 2
Deadlift:
warmup
175x3
195x3
220x12(PR + 10 pounds)
(est max=307)
chinups:
bwx10
bwx10
bwx10
bwx9 (PR + 1 rep)
bwx4:[

side bends:
4x45x15(PR + 5 pounds)

Great workout, except for the chinups, i wish i could hit 5x10… Deadlifts were awesome, maybe could have gotten a few more with better grip.

People who are reading this, how should i go about adding weight/reps to my chin ups ?

edit: good god my ass is sore…

8

cycle 1, wave 2

OHP:
75x3
85x3
95x16(PR + 5 pounds + 1 rep)

May have gotten more can’t remember. Also did 5 damn reps on the first two sets instead of 3, i keep fucking simple shit up, i think its a byproduct of my concussion.

Barbell Shrugs:
135x10
225x25(PR + 9 reps)
245x15(PR + 20 pounds - 1 rep)
225x15-17 icr…

Lat Raises:
15x15
20x10(PR + 10 pounds - 5 reps)
20x10(PR + 10 pounds)
15x15(PR + 5 reps)
15x12(PR + 5 pounds + 2 reps)

Curls:
70x10

for shits and giggles, wanted to see how much i could do.
music of the day

Week 2 Rep Records:
Bench Press:160x6
Dead Lift:220x12
OHP:95x16

9

I decided to my 531 day early and it was a shitty disaster

im not even going to bother posting the first and second sets

inc bench press: 155x7
shit

5x10 inc bench press:
145x8
125x10
125x8
95x10
95x10

db rows: 75x10, 75x12

fuck…

10

ok great day, i raped and beat my deadlifts into submission

cycle 1, wave 3

Deadlifts:
warmups
185x5
210x3
235x15PR

Chin ups:
bw+25x7
bw+25x5
bwx11
bwx5
bwx7

switched bars at the end, will probably be using this bar in the future, i can do more.

side bend crap:
50x4x10
edit: my dad bought me some chalk which i think attributed to an extent to some of my gains, plus i got to feel like a regular little bad ass in my pussy gym…

11

cycle 1, wave 3

OHP:
80x5
90x3
100x13

shrugs:
225x10
265x5
(too much of an increase, and my grip was fried from tuesday, plus no chalk)
245x16
(easy for the traps, hard for the grip, called it a day on the shrugs)

Lateral Raise:
20x14
25x10
20x14
20x10
15x10

Week 3 Rep Records:
Bench Press:155x7(est max=191)
Dead Lift:235x15(est max=352)
OHP:100x13 (est max=143)

Dead Lift max has theoretically exploded like 75 pounds.
OHP max has theoretically exploded like 30 pounds.
Incline Bench press has remained fairly stagnant.

with all due respect to Jim Wendler, fuck this max calculator…

new training maxes:
over head press:105->120
incline bench press:165->175
dead lift:245->275

and this is the way my assistance will be organized
over head press= (goal 50 reps)chinups,(goal 100 reps) dips, lat raises
squats:dragon flyes, walking lunges
bench=db flat bench, flyes
deadlift= (goal 50 reps)shrugs, db rows, side bends/ab circuit

12

doing deload crap, half way thru, ITCHING to lift again but i can’t start now as im already half way thru, it would fuck up my cycle

13

Cycle 2, week 1

ohp:
working sets
70x5
80x5
95x18PR(2 rep)

chinups:3x10
dips:5x8
lat raises:
25x10x2
30x10

14

couldn’t work out on monday my dad forgot to pick me up and i had to walk home from school

wave 2, cycle 1

Incline Bench Press:

working sets:
110x5
130x5
145x10PR(+ 5 pounds)

Went for one more rep, shouldn’t have ended up lookin like a fckin retard, but whatever, fuck my gym.

DB Bench Press:
60x11
65x7
60x11
65x6

Flyes:
25x6
20x8
20x10

reaaal weak at these. Alright day, was hoping for better but hey PR’d on a main lift, so im not trippin

15

wave 2 cycle 1

sore all over today, decided to take it easy… then i started lifting and said fuck it
Deadlifts:
135x5
185x5
225x19-20PR(+4-5 reps - 10 pounds)

couldn’t remember what the accessory work was hope this was right

db rows:
60x10
70x20PR + whatever reps

lat pulldowns:
150x8
130x10
120x10

really focused on contracting the lats and wide grip, my lats suck

solid day. Sick of the high reps though… i’m adding at least 20 pounds next cylce.

16

wave 2 cycle 1

OHP:
85x3
95x3
110x9(+ 15 lbs -3 reps)

solid

Chinups:
bwx10
bw+20x4
bwx12

fuck, i seem to be going nowhere on chinups, but whatever…

dips:3x10
it’s been about a little over a month now
measurements-
waist-34 inches
weight-188

Can’t really measure anything else fairly im still pumped, ill post em up tommorow

17

squat day

Squat:
worked up to 250x1

Gunna use this as a max

ab circuit:
10xsitups10xtwist ups10xvups10xscissors10xhanging leg raisesx3

18

PRs across the board today, i am the fucking man
cycle 2 wave 2
Incline Bench Press:
120x3
140x3
160x9 motherfucker

DB Flat Bench:
65x12PR
60x11
70x5PR
60x13PR

Flyes:
25x10PR
20x12PR
20x10PR

side bends:
65x10x3

comments/notes/the like- I just felt totally fuckin unstoppable today.

19

Deadlift: 250x8

left a couple reps in me

shrugs:
245x10
225x30

db rows:
70x10
80x16

lat pulldowns:
130x12
130x10
120x10

10situpsx10twistupsx10legraisesx10vupsx10hanging leg raisesx3 attempted dragon flysx3

20

OHP:
115x9PR

chinups:
bwx11
bw+35x3
bwx11

dips:
bwx15
bwx12
bwx12

lat raises:
30x12
35x7
30x14

solid