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swole

White Belt
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Age - 22
Height - 5'10
Start Weight - 200lbs 12/12
Current Weight - 212lbs 1/13

All Time PR's
Squat - 385lbs 07/12
Bench - 265lbs 07/12
DeadLift - 505lbs 07/12

Current PR's
Squat - 365lbs 1/13
Bench - 275lbs 1/13
Dead Squat - 445lbs 1/13
Incline - 235lbs 1/13

Competition PR's 11/1/12
Squat - 345lbs
Bench - 235lbs
Deadlift - 455lbs


Short term goals (may 2013)
Squat - 500lbs
Bench - 315lbs
Deadlift - 585lbs

I trained the 5/3/1 for the past 9 months. I have been battling injury on and off for the past 6 months. After completing my first meet, I have decided to make the change to the Westside Conjugate Method.
 
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Lofty goals, there--best of luck in reaching them!
 
Welcome to the logs. Best of luck. Way to set the bar high.
 
Sunday December 9th - Dynamic Bench
A1. Elliptical - 8 minutes
B1. Dynamic Stretching
C1. Bench Press- 9x3 @ 95lbs (40%)
B1. Palms in DB Press - 2x15 @ 50lbs
C1. Chins - 3x5
C2. Face Pulls - 3x10 @ pin 6
D1. Shrugs - 1x50 @ 50, 1x35 @50
D2. Hammers - 2x10 @ 40lbs
E1. Static Stretching

Monday December 10th - Max Lower
A1. Elliptical - 8 minutes
B1. Dynamic Stretching
C1. C1. Squat - 1x5 @ 135lbs, 1x5 @ 185lbs, 1x5 @ 225lbs, 1x5 @ 275lbs, 1x1 @
​
295lbs, 1x5 @ 305lbs
D1. SL Leg Press - 2x10 @ 225lbs
E1. Gluteham Raise - 3x12
F1. Hypers - 3x12
G1. Static Stretching

Thursday December 13th - Max Effort Bench
A1. Elliptical - 8 minutes
B1. Dynamic Stretching
C1. Incline Press - 1x5 @ 95lbs, 1x5 @ 135lbs, 1x5 @ 155lbs, 1x5 @ 175lbs, 1x5 @
​
185lbs
D1. Incline Press - 4x6 @ 135lbs
E1. Elbows Out Extensions - 3x12 @ 25lbs
F1. DB Row - 3x10 @ 75lbs
F2. Reverse Flys - 3x10 @ 15lbs
G1. Shrugs - 1x40 @ 55lbs, 1x30 @ 55lbs
G2. Hammers - 2x10 @ 45lbs
H1. Decline Situps - 1x10, 1x10 @ 10lbs, 1x10 @ 25lbs
I1. Static Stretching

Friday December 14th - Dynamic Lowe
A1. Elliptical - 8 min
B1. Dynamic Stretching
C1. Box Squat Below Parallel - 9x2 @ 175lbs (50%)
D1. Speed Pulls - 6x3 @ 225lbs (50%)
E1. Glutehams - 3x15
E2. Good Mornings - 3x15 @ 75lbs
F1. Muslims - 3x10 @ pin 8
G1. Static Stretching
 
my reaction to you starting a log (this may or may not be me in my heavier days btw)

nets-euphoria.gif


(this is leo btw)
 
Lulz

Good luck with your goals!

(this is eric btw)
 
Sunday December 16th - Dynamic Upper
A1. Elliptical - 5 min
B1. Dynamic Stretching
C1. Bench Press - 9x3 @ 100lbs (42.5%)
D1. DB OH Press - 2x10 @ 65lbs, 1x8 @ 65lbs
E1. Pullups w/ orange band - 3x6
E2. Facepulls - 3x10 @ pin 7
F1. Shrugs - 2x30 @ 75lbs
F2. Hammers - 2x10 @ 40lbs
G1. Static Stretching


Monday December 17th - Max Lower
A1. Elliptical - 5 min
B1. Dynamic Stretching
C1. Squat - 1x5 @ 95lbs, 1x5 @ 135lbs, 1x5 @ 185, 1x5 @ 225, 1x5 @ 275, 1x5 @ 305, 1x3 @ 315
D1. Squat - 3x6 @ 225
E1. Gluteham Raise - 3x10 @ 10lbs
F1. Hypers - 3x10 @ 25lbs
G1. Situps - 3x10 @ 25lbs
H1. Stretching

Time to finally go to the doctor
 
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Thursday December 20th - Max Upper
A1. Bike - 5 min
B1. Dynamic Stretching
C1. CG Bench Press - 1x5 @ 95lbs, 1x5 @ 135lbs, 1x5 @ 155lbs, 1x5 @ 175lbs, 1x5 @ 195lbs
D1. CG Bench - 3x6 @ 155lbs
E1. Elbows out Extensions - 3x10 @ 30lbs
F1. DB Row - 3x10 @ 80lbs
F2. Reverse Fly - 3x10 @ 20lbs
G1. Shrugs - 1x25 @ 80lbs
H1. Static Stretching


Friday December 21st - Dynamic Lower
A1. Bike - 5 min
B1. Dynamic Stretching
C1. Box Squat Below Parallel - 9x2 @ 185 (52.5%)
D1. Speed Pulls - 4x3 @ 240 (52.5%)
E1. Good Mornings - 3x10 @ 95lbs
E2. Leg Curls - 3x10 pin 8
F1. Oblique Raises - 3x10 @ 50lbs
G1. Stretching

Im going to have to make some changes to the exercises i perform, i am currently home from break and have to make due with an old power rack.

any suggestions on a back movement that doesnt involve dbs?
 
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Sunday December 23rd - Dynamic Upper
A1. Elliptical - 5 min
B1. Dynamic Stretching
C1. Bench Press - 9x3 @ 105lbs (45%)
D1. BB OH Press - 1x8 @ 135lbs, 2x10 @ 125lbs
E1. Pullups w/ orange band - 1x10, 1x8, 1x7
E2. Seated "Power Cleans" - 3x10 @ 10lbs
F1. Shrugs - 2x25 @ 80lbs
F2. BB Curls- 2x30 @ 45lbs
G1. Static Stretching
 
Monday December 24th - Max Lower
A1. Elliptical - 5 min
B1. Dynamic Stretching
C1. Squat - 1x5 @ 95lbs, 1x5 @ 135lbs, 1x5 @ 185, 1x5 @ 225, 1x5 @ 275, 1x5 @ 305, 1x4 @ 315
C2. Squat - 2x6 @ 255lbs, 1x6 @ 225lbs
D1. Hip Thrusts - 1x10 @ 135lbs, 2x10 @ 155lbs
E1. Back Extension - 3x10 @ pin 12
F1. Muslims - 3x10 @ pin 9
G1. Stretching

Had to dump the bar today. Pretty disappointed with my squat right now
 
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What happened to B1 and D1? This is Kyle by the way.
 
sorry, I copied and pasted my old workout for a template. I will edit that now
 
Thursday December 20th - Max Upper
A1. Bike - 5 min
B1. Dynamic Stretching
C1. CG Bench Press - 1x5 @ 95lbs, 1x5 @ 135lbs, 1x5 @ 165lbs, 1x5 @ 195lbs, 1x5 @ 205
D1. CG Bench - 3x6 @ 165lbs
E1. Static Stretching
**was extremely mentally beat, aka i was a pussy.


Friday December 28th - Dynamic Lower
A1. Treadmill - 5 min
B1. Dynamic Stretching
C1. Box Squat Below Parallel - 9x3 @ 195 (55%)
D1. Speed Pulls - 5x3 @ 250 (55%)
E1. Good Mornings - 3x10 @ 105lbs
E2. Leg Curls - 2x10 @ pin 9, 1x5 @ pin 9
F1. Oblique Raises - 2x12 @ 50lbs, 1x10 @ 50lbs
G1. Stretching
 
Sunday December 30th - Dynamic Upper
A1. Elliptical - 5 min
B1. Dynamic Stretching
C1. Bench Press - 9x3 @ 110lbs (47.5%)
D1. BB OH Press - 1x10 @ 125lbs, 2x8 @ 135lbs
E1. Pullups w/ orange band - 3x8
E2. Seated "Power Cleans" - 3x10 @ 15lbs
F1. BB Shrugs - 1x30 @ 225lbs, 1x50 @ 225lbs (straps)
F2. BB Curls- 2x35 @ 45lbs
G1. Static Stretching
 
1. dont miss any meals.
2. dont miss any supplementation requirements.
3. improve my mobility.
4. increase my gpp.
5. eat greener foods.
6. dont socialize at the gym.
7. remain as calm as possible during my training.
8. increase my pull up capability.
9. squat heavier.
10. shrug more.


This is just a beginning of my list
 
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