Under 25 Time to Set New PR's

Training Training Logs
1

Stats
Age: 22 M
Height: 5’10
weight: Scale Hater! First power lifting meet weight was 216.That was the Last time I was on a scale
BF%: 16% Not a big deal to me. Its tough to be accurate. Skin fold, Those hand held ones. Garbage! In my mind. The Mirror works for me.

Bench: 325
Squat: worked up to 440 today
Deadlift: 525
Military: 185

Short tern Goals
Bench: 350
Squat: 500
Dead: 600
military: 225

Long Tern
Bench: 405 or whatever the hell I can push
Squat: 600
Dead: 650

Supplements
not a thing as of now. But have used in the past just about every protein on the market. Some creatine products, NO products. Have yet to crossover to the darkside. Even though I have considered using since high school. My natty test levels are good for now.

Supps I would like to be on
Protein
Creatine
Joint support
Glutamine
ZMA

Diet:
Clean eater Most protein is coming from eggs, red meat, chicken, fish, pork, beans cottage cheese etc. Carbs are coming from Rice brown and white, sweet potatoes white too,oatmeal, wheat breads and the veggies. Don’t eat out a lot or eat much processed carbs. Drinking about a gallon of water. The basics. Stick to the basics stick to the basics. Eating Proteins and carbs at every meal been about 4 meals per day lately.

I have been training for 8 years now. I guess if you consider lifting weights in high school for sports. I would say I have 4 years of dedicated training. Have only competed in one Power lifting meet so far. Train for strength not size.

Today I worked my squat. Well after some foam rolling (PCP pipe) and a few sets of duck under pop ups and step overs.

Warm ups
just the bar
135x
225x
275x

335x 5
375x 3
405x 1 belt
440x 1 belt
225x 25/burnout

Dynamic lunge
135x 5
155x 5

Did a few bar hangs 20 to 30 seconds. That was all the time I had. Long rests squats took me about 40 mins. Taking pictures of myself isn’t my thing. posting pictures not so much either. Might post videos of 1RM’s

2

Damn those are some big numbers!

What type of training program are you following?

3

Nice numbers! My bench and your bench are the same but other than that you got me beat, good luck, train hard! Log stickied lol

4

blacklabel- what do you mean training program? I base my working sets of a % of my 1RM. It changes from phase to phase: depending on goal of phase. I base everything of off the big three structual exercises bench, squat, deads and a overhead lift. Military, push press, DB overhead or push jerk. Does that help.

5

Chest workout 11/27

Warm up
Shoulder mobility
IR ER
facepulls before and in between sets of bench

just the bar
135x
185x
215x
245x
275x6 pro-6 act-6
275x6 pro-6 act-5
275x6 pro-6 act-5

I’m having a hard time maintaining upper back tightness while performing sets of greater then 6. False grip or wrapped thumb? have heard contradicting info about both. Any big pressers out there that can shed some light on the subject?

Hammer Strength Incline
2x 6

DB triceps ext
35’s 40’s 45’s

Dips
2x burnout BW

6

Dead lifts

I was introduced to foam rolling about 8 months ago. When I first started foam rolling it was on a foam one and dam that shit hurts for awhile. But since then I have upgraded to a PCP about 4 inches in diameter and is about 3 feet long. I roll on that thing before and after most workouts but always before squats and deads. Shoot I’ll roll on that thing at home after sitting around watching football on a lazy Saturday or Sunday. Best 8 bucks I ever spent!

Warm up
Foam rolling
Broomstick
step overs/duck under
clean complex w just the Bar

135x
225x
275x
325x
365x
405x
435x pro-5 act-5 belt chalk
440x pro-4 act-5 belt chalk
440x pro-4 act-3 belt chalk

Pull ups
BWx 5 x5

Hammer strength Iso row
3x 6-10 Wanted only 6’s but need to up the weight. My grip was gone before the pull ups were finished. My back felt strong but my grip was gone.

Hamstring curls
2x8

I’m Not lucky enough to train in a gym that has a reverse hyper or a GHR (glute Ham Raise) but I would have added some of that. If anyone has some good Posterior chain exercises? let me know and if you do train in a gym that has those and you don’t use them. shame on you.

7

[quote]alphaSC wrote:
blacklabel- what do you mean training program? I base my working sets of a % of my 1RM. It changes from phase to phase: depending on goal of phase. I base everything of off the big three structual exercises bench, squat, deads and a overhead lift. Military, push press, DB overhead or push jerk. Does that help. [/quote]

Yes it does!

8

Had A pretty crappy chest/shoulder/triceps day.

warm up
foam roll
Shoulder mobility
IR ER
Wall Slides
face pulls
Clean complex

Bench
Just the bar
135x
175x
235x
255x
275x 2x 5

DB shoulder press (seated)
65x6
75x6
80x6
85x max effort 9

Paul dix press
95x 8
105x 8
115x 6

Finished off with some higher rep triceps extensions, lateral raise and upright row. Two sets of max effort push ups

9

Squats

warm up
foam roll
hip mobility

Worked up to 415

performed two sets of one at 405 and one attempt at 415. I Need to invest in a quality belt.

Hack squat
2x 8 6

Hamstring curl

3x 8 6 5

I’m lacking some key hamstring training.

10

Deads

started my workout with some foam rolling, shoulder and hip mobility, clean complex

135x
225x
275x
335x
405x 5 raw
455x 3 raw
475x 1 raw

RDL
135x12
155x12
185x12 too light

Barbell shrugs.
275x 12 x 3

AB roll outs
3x 12

Worked my military yesterday. Didn’t have much time but worked up to 145 for about 6 Last two had a little leg help. Finished with lateral raise, face pulls and some rear delt work.

11

Incline DB
60x
70x
80x
90x6
100x6
110x6

Close grip bench
185x 10
205x 10
215x 8

DB triceps extension
35x
40x
40x

bradford press
95x 10
95x 10
105x 10 too light

Facepulls, IR, ER and some extra foam rolling to finish it off

12

Upper body

warmup
shoulder mobility
IR ER
foam rolling

A. Bench
135x
185x 5
225x 3
245x 3
265x 3
275x 4 pro- 3-5

B. DB bench press
90’sx 18 90’sx 13

C. BB row seated DB “power cleans”
155x 12 Used the 5’s…that was the first time with this exercise and I have to say I like em.
155x 11
155x 9
155x 7

D. BB shrug (no chalk)
225x 15
245x 14
245x 13

E. BB curls
95x 12
100x 7
100x 5 (Boo f*** biceps)

West side style for the next 12 weeks. I know Joe D and the West side Guys know how to do things right.

13

Numbers are looking good man…we are very similar in numbers and body type.

14

Hey. What does “pro-5 act-5” mean?

15

projected and actual

16

Lower body

Warm up
foam rolling
step overs
duck unders
box jumps 5x3 18in box

Worked up to 330
330x 5
352x 5
363x 6 Should have got a few more.

Band Good mornings (blue)
4x15

Step ups DB onto 18in box

25’sx 10
30’sx 10
30’sx 10
30’sx 10

weighted Roman chairs 25 pounds
20-15-15-15

150 jumps (jump rope)

Extra foam rolling stretch

5-3-1 backbone for the big three plus a overhead. Going to sprinkle in some dynamic workouts too. I’m hoping that I can workout more at the university they have ploy boxes, bands and chains reverse hypers and GHR’s.

17

Getting back into the swing of things. Kinda fell off the map.

lower body

Foam roll
hip mobility
clean complex

Squat jumps
65 pounds 5x 3

Bulgarian squats
BW x 10
DB 30’s x 8
DB 40’s x 8
DB 40’s x 12

RDL’s

135x 12
165x 12
165x 12

Pull through

Heavy x 3 sets of 8

Weight abs
3x 15

18

this was a set of deads at 425. This video is from my last deadlift workout.

19

425x 5 last dead session.

20

lower body

Foam rolling
hip mobility

Squats
335x 5
355x 5
365x 5

RDL’s
135
185x 10
225x 10
245x 12

hamstring curl for 3 sets of about 6 reps.

weighted crunch
3x 15