sandbox log

[Bounz]

UPDATE 19DEC10
age - 22
height - 5'7
weight - 168


PRs
full squat (high bar) - 285x1
deadlift - 365
one arm press (dumbbell) - 65x3







-----------------------------------
i decided to focus a little bit more on my dls and squats while im in baghdad

UPDATE
no longer in baghdad



17SEP09

ATG Squats
135x5
155x5x5
these felt alrite at the beginning but the form started getting weird at the end, im thinking of switching to a highstance

BOR
115x5x5
crappy form, im gona have to do more of these

called it a day

 

[Flow'n]

Welcome to the forum, good luck.

 

[Bounz]

20SEP

DL
135x5
245x5
245x5
245x5
245x5, last to reps on these i had to pause and catch my breath, dls suck!
245x5

wow after doing these i had like 20% left in my gas tank..

OHP
95x5
95x5
95x3 grr couldnt complete the 5x5 ohp so i switched to push press
(95x2)

Push Press
95x5

so i tried to OHP for my last set..
95x3.. failed
95x2 Push Pressed last reps

30ish reps of shrugs for fun

called it a day

p.s.
wats a good assistance for OHP?

 

[Merrill]

If deadlifts wipe you out too much, you can do the OHP first. If you are a beginner, then there is no need for assistance for OHP. Just get stronger at OHP. If you feel the need and you have extra time, then you could do dips and dumbbell work I guess. Bench press tends to carry over to OHP as well.

 

[Bounz]

thanks meril ill try that, im gona see if i can do 255 next week:icon_twis even for just 3-4 sets

 

[easternbloc7]

Stay safe out there sir. Good luck.

 

[Bounz]

21SEP09

ATG Squat
160x5x5
these were alrite, i paused on some reps for fun and NEVER do that unless u want to, it ruined my pace

OHP
100x4
i heard that u should do as much ohp as possible then go pp when u cant do it anymore
PP
100x1

PP
100x4

OHP
100x4
PP
100x4

i dont remember these, but i think thats how it went

called it a day

 

[MIDMOBOX]

Welcome to the logs

 

[Bounz]

ATG Squat
135x5
165x5
165x4
couldnt complete my rep so i switched to below parallel

Squat
165x5

ATG Squat rematch
165x3

after this i was done for with squats, half of the reps were ugly i think its because i did some squats 2 days ago and the deadlift volume i do


BOR (still learning these)
95x7
115x5
115x5
115x5


walked to the chowhall with a limp

 

[Bounz]

27SEP09

ATG Squat
135x5x5

BOR
100x5x5

DL
205x5x5

 

[Bounz]

How's the gym in Baghdad?

like a usaf gym, a shit load of machines with 1 or 2 powercages lol

 

[Bounz]

29SEP09

ATG Squat
115x5
125x5
135x5
145x5
155x5

OHP
90x5x5

these sucked ass, last rep on the last set was push pressed as i couldnt do it
weighed myself today and i think im back at 145 grr... gotta eat more

 

[Bounz]

01OCT09

Squat (regular lowbar)
140x5x5

first time in forever since i squatted like a regular person, these were so easy i didnt even break a sweat.. im used to ATG

BOR
95x5
95x5
95x5
115x5
115x5

im still learning these, i remembered about keeping ur elbows pointed towards the ceiling
i hope i did them right lol

Push Press
95x5
95x5
95x5

 

[Bounz]

04OCT09

Squat
140x5x5 these felt like sex

DL
225x5x5
these were freakin hard for some reason, i might start dls first next time i do both sq/dl
on the fourth set i was talkin to mother mary

OHP/PP (the reps i couldnt lock out)
100x5x5

some powercleans with the bar only, i cant do these for shits

weigh myself today ,149 =)

 

[Bounz]

06OCT09
today was for fun day, im resting for some days so i can start my new routine

BOR
95x3x6-8

PP
95x5

ATGs
95x8 or 10 reps i forgot

BOR
115x5

 

[Bounz]

08OCT09

Squat
135x6
135x5
155x3
185x2

 

[Bounz]

11OCT09

DL
135x5
185x5
205x5
225x5
235x5

BOR
95x5
95x5
95x5 (reverse grip) for fun
115x5

Hack Squats
115x5
135x5
135x8

 

[MIDMOBOX]

good solid work going on in here

 

[Bounz]

thanks midmo

13OCT09

OHP
65x5
95x5
95x5
100x5

Push Press
100x3
95x5

1 D Push Press for my left arm which is kinda weak
40x5
40x5
40x5

overall today was sloppy grr..my ohp techniq was awful
gotta remember to keep my back and my butt tense, i think i was pushin more with my right arm than my left, hence the 1d push press that i had to do for my lefty


if anyone know a good warm up prior to doin ohp let me know
i think my body just needed a full wake up call, idk.. squats maybe?

ive been binging (or so i thought) for a month now and i went to weigh myself today with light clothes on.. 149 EEEK! that means im somewhere between 145-147 arggg. need to eat more

 

[Bounz]

15OCT09, the WORSE lifting day EVER.

ATG Squat
barx8
115x5
135x5
165x5
175x5 between my reps i near FELL on my face for tryin to switch to below parallel just to try it out instead of doin my regular ATG and exploding up. BAD move.

190x1 holy crap. i dont know if i would call it a rep because i was all over the place. shitty ass lift
190x1 read above.

Lowbar Squat
185x4 damnit! i knew i should have done lowbar squats instead. grr. stupid of me to think that just because i can do atgs with 165, i can hit 195x5 easy.
135x4
135x4
185x2

will i hit 200x3 next week? lets find out..