Strength Beyond Strength

Use to use my blog as my training log but with the new hub up and all that, thought i would start a log :))

Age: 19
Height: 5’7"
Weight: ±152lbs
BF%: 6.1%
Lifting smart and properly since July 2009

1RM stats:
Bench: 253
Squat: 286
Deadlift: 330

1 RM Goals:
Short Term (By June 01, 2010):
308 bench
396 squat
440 deadlift

Lifting stats (Rep maxes):
Squat-253X6
Deadlift-286X5, 297x3
Bench-242X3
Close grip bench: 187x5, 198x3, 209x1

Few Notes:

Since june 2007 till june 2009, my goals were basically being the Menshealth cover looking guy. I started off with running, “lifting weights” 3-4x a week, cleaned up my diet a bit, started doing jiu jitsu and kept at it. Eventually I was doing jiu jitsu 3 x a week, muay thai 2x a week, lifting 4 x a week, HIIT 1x week and a 11km jog 1x a week. I was lean, ripped and could eat about 8-10 000kcal a day easily.

The TURNING POINT:
My mate got into Tmuscle and showed me the wonders of effective training :), I started doing heavier, less reps weights and did GVT for a month to get my body into lifting more and more. Its now at the point where I eat about 2500 - 3000kcal a day, always clean, carbs pre-peri workout and keep to protein and fats afterwards. I allow 2 high carb up days a week, coming from either pasta or sushi. I lift 6x week, 5 Steady State Cardio sessions a week in the morning when I wake up.

My training heavily revolves around heavy weight training, reaching for maxes, gaining strength and all round power basically.

Today was a fucking insane day…
Watched a bunch of Elitefts vids on the net, got me pumped… Got to gym, my training partner was reving like a madman to hit some weights and also brought in another mate of mine who was keen to gym with us. He had no idea what we had in store!!

This past saturday I did lunges for the first time in ages, my ass has felt like its been in prison for the past few days, could hardly move past few days and this is what happend today:

Low Box Squats:
132x10 - warm up
176x5
220x5
231x5
242x5
264x10 - was aiming for 5, 4th rep I squeezed it out, then i thought of dave tate in death squat and just lost my mind and kept pushing and pushing/mate’s screaming the whole time- most fucking awesome moment ever!
286x1- FLEW UP!
297x1- NEW PR!
tried 308x1 but my ass was so sore from lunges that I couldnt get out the hole, next week il get it!

Front Squats:
110x5
132x5
154x5 - Was pretty tired
176x5
198x5
220x1 - New PR!
220x1 - Had to do it again!

Leg extensions:
132x5sets of 8 reps

Calves:
Donkey raises/Standing calve raises/Sitting calve raises

Abs:
150 reps

Woke up today with a mild sore stomach, dunno if its from too much milk the day before or too many protein shakes perhaps… wasn’t feeling it today, did my cardio when I woke up = 25min treadmill

Got to gym and just wasn’t into it, the squats from the day before really fried my CNS and things just weren’t clicking, so just thought Id maintain chest today, shoulders and put back this coming saturday with legs.

Bench Press:

132x5
176x5
198x5
220x5
242x3 cluster reps
264x1-failed, got stuck in the hole

Incline Dumbell Flies:

88x5
88x6
88x5

Cable flies:
Superset 8 high and 7 low reps for 4 sets

Smith machine bench press:

330x6
330x3
330x2

Military press:

110x5
132x5
132x3
132x5

Dumbell lateral raises:
35.2 x5x5sets

Reverse Dumbell raises:
35.2 x5x5sets

Still feeling it that Im not 100%, squats still got me pretty good! Been on low carb too which is probably not helping…

Deadlift:

132x10
132x5
175x5
220x5
242x5
254x5
286x1
341x1-Failed, didnt feel right today, could of got it…
220x12 - Stiff Legged Deadlift
220x15

Barbell floor glute bridge:
220x5repsx5sets

Pull through’s: Cable Station
175x5
198x5
213x5
231x5
246x5

Calves
Abs 150 reps

Was arm’s today, didnt do traps though, quite sore from deadlifts and lower back was killing me…

Triceps:
Close grip bench press:
132x5
154x5
176x5
198x5
220x1
220x1

Dumbell overhead extensions:
66x8
70x8
77x8
88x8
99x3

Skull crushers:
66x5setsx5reps

Dips:
15repsx5sets

Biceps:
Superset 3 sets of:
10repsx44 Hammercurls + 10repsx77 Preacher Curl + 10repsx33 Dumbell curls

Superset Reverse barbell curl and barbell curl:
77x10 + 77x10 x 2 sets

Cable curl:
Start at 132xtill failure, drop set 5 times

Started 5/3/1 yesterday, just going to do a cycle, see how it goes basically goal is to maintain and develop strength, gain some size, up to 156,75 from 151.8 in the past month, which is what I want, basically gain size, keep bodyfat below 7%. The 5/3/1 is basically less volume which im use to doing, so im hoping to grow like a weed and the plan is to start BBB in the new year. Goal is to get to 165 by the end of this year.

Yesterday:

Military Press: 100x5, 121x5, 143x5
Dips: 5x15
Chins: 5x10
Abdominal work: 50 crunches/ 50 kneeling cable crunches(165), 50 leg raises

Yesterday was legs, was looking forward to this, was really awesome!

Back squats:
187x5
220x5
253x5

Box squats:
176x15
187x15
198x15
220x15
242 x15 (HELL!!!) was insane! New PR!

Hamstring curls:
50x5
70x5 for 4 sets

Calves: 3 exercises 5-4 sets

Chest and back day on the 25th:

Bench press:
165x5
187x5
209x5

Incline Dumbell Press:
62x10
66x10
70x10
77x10
88x8

Dumbell Rows:
77x10
88x10
99x10
110x10
121x10

Wide Grip Pull Ups:
5x5

Yesterday:

Deadlift:
209x5
231x5
253x3
253x2 - Rack Pulls lower back lately has been giving me trouble

Barbell floor glute bridge:
264x5setsx5

Cable Pull Through’s:
187x5
209x5
220x5
235x5
246x5

Calves

Arms and traps today, having some issues with relationships and what not, definate drain on the psyche lol

Close grip bench:
132x5
154x5
176x10

Seated preacher curls:
66x10x5sets

Tricep pushdowns:
110x15
121x15
132x15
147x15
165x15

Hammer curls:
40x5
44x5
50x5
55x5
62x5

Dumbell shrugs:
110x10x5Sets

Smith Bench shrugs:
330x15x5Sets

Lower back still quite sore and tender so just machines for legs today:

Leg extensions:
110x7setsx12-12-10-10-10-8-8

Leg press:
220x8
308x8
396x8
440x8

Lying hamstring curl:
88x6
77x6
77x6
77x6

Sitting leg press:
132x15
143x15
154x15
198x15

Calves
Abs

Diet has been alright so far, been averaging about 3000-3500, last two days been about 4-5000, two high carb days… Pasta lol, but eating about 2500 till wednesday coming up

Had my deload week, was basically 531 first week, as a supercompensation type of thing… Yesterday started Fst-7, biceps/trice/traps…

I am basically doing a bodybuilding style of training for a few months, 3 weeks on, 1 week deload… Basically add size to my frame but still ramping weights, lifting as heavy as possible for given reps and using compund movements with isolation exercises. This is to give my joints a break from strength training, which i will return too eventually once I am content with my size.

Triceps: Reloaded
Closegrip benchpress:
132x12
154x12
165x12
187x5

Machine dip:
198x12
213x12
246x12
280x12

Cable pushdowns: 7th sets, 45sec breaks
165x12
165x12
165x8
154x12
154x8
143x12
143x12

Doublehandle pulldown extension:
121x12
121x12
121x10
121x8
110x12
110x12
110x8

Biceps:
Barbell curl:
66x12
77x12
77x8
77x8

Hammer curls:
40x12
44x12
50x12
55x12

Cable curl:
165x12
154x12

Chin ups:
3 sets till failure
10reps, 6reps, 6 reps

Traps:
Smith machine shrug 330x7setsx12reps

Yesterday was leg day:

Leg extensions: 7sets x 12 reps x 45second breaks
3sets x 121 x 12, 10, 8
4 sets x 110 x 12, 12, 10, 10

Bulgarian split squat:
2 sets each leg x 12 reps = 44

Sitting leg press:
213 x 4 sets x 12 reps

Squat:
132x 7 sets x 12 reps x 45second breaks

Calves
Abs

Got my BODYFAT % done today by my nutritionist:

Weight: 71.5kg (157.3lbs)
Bodyfat: 6.6%
Kg of lean bodymass: 66.78
Kg of body fat: 4.72

Since 28th August of this year my weight was 66kg, (145.2lbs) and in that time over the past 3 months and a bit, i have gained 5.50kg or 12.1lbs of mass on me.

Did chest and triceps today:

Incline bench press:
132x12
154x12
176x8
176x8

Incline dumbell press:
61.6x12
66x12
70.4x11
77x10

Cable cross over:
38.5x12
34.1x12
34.1x10
34.1x10
34.1x8
34.1x12
34.1x10

Peck deck:
165x8
121x12
121x12
121x10
121x10
121x8
121x8

Skullcrushers:
66x3setsx12reps

Dumbell overhead extensions:
61.6x12
66x8
70.4x8
77x8

Rope pulldowns:
7setsx12repsx45sec breaks
132x12
132x12
121x12
121x12
121x12
121x12
121x12

Complexes today:

55lbs Barbell
6 excercises x 6 reps x 45 second breaks

Romanian deadlifts
Barbell rows
Back squat
Front squat
Hang clean
High pull

Medicine ball abdominal workout = 200 reps

Haven’t done any specific anaerobic work in a while, so was pretty gass’d from this lol
Basically doing 4 days 25min morning treadmill and this 1 HIIT cardio a week with 5 days of weight lifting, and im eating alot, so alls good hey! :slight_smile:

Back and biceps today, also high carb day! Ate at 12:30 and still stuffed!!

Low cable row:
147x12
165x12
187x12
198x8

Lat pulldowns:
132x12
143x12
154x12
165x12

1 Arm dumbell rows:
70x12
77x12
88x12
99x12

Seated row machine:
7 sets, 12 reps, 45 second breaks
165x12
165x12
165x12
165x10
165x8
154x12
154x112

Barbell curls:
88x8
77x8
77x8
77x8

Hammer curls:
39.6x8
44x8
50.6x8
55x8

Ez cable bar curls:
165x8
147.4x8
147.4x8
147.4x8
147.4x8
132x12
132x12

Today was legs and shoulders day. More hamstring emphasis though:

Military press:
88x12
110x12
121x12
121x12

Seated dumbell press:
50.6x12
55x12
61.6x12

Reverse fly machine:
66x12
77x12
88x12

Lateral raise machine:
99x12
99x10
99x10
99x8
88x12
88x10
88x8

Sumo deadlift:
132x12
154x12
176x12
198x12

Box squats:
220x12x4sets

Hamstring curl:
44x8x7sets

Calves
Abs

Going away on wednesday, so wanted to get some big movements in before:

Chest:
Benchpress:
132x15
176x5
198x5
220x3
242x1
264x- Havent gone for 1RM in a while so chest was sore, will get it soon though

Incline dumbell press:
61.6x5
66x5
70.4x5
77x5
88x5

Dumbell flies:
39.6x5
44x5
50.6x5
55x5
61.6x5

Back:
1-Arm Dumbell Rows:
88x5
99x5
110x5
121x5
132x5

Modified low cable rows:
55x5
81.5x5
99x5
121x5
132x5

Wide Grip Pull ups:
5 sets, 10,9,7,7,8