stats 5'10 210 squat 225 deadlift 315 bench 275 sohp 155 background info Spoiler i started out boxing and doing muay thai when i was a teenager i was always pretty small and skinny, wieghing about 180 at my heaviest. 8 months ago i just got burned on the training and started hitting the weights i have gained about 30lbs mostly muscle but some pudge aswell now that im thickening i want to actually develop a base and get some solid numbers under my belt Goals i want to get a respectable squat and deadlift and i want hit 315 on the bench
12/22 post apocalypse bench day warm up 135x5 225x5 245x3 275x1 205x5 close grip bench press 135x5 185x3 205x3 225xfail finished with chest and arms for the pump
12/23/2012 Squat 45x5 135x5 185x5 205x5 225x1x2 tried hitting 225 for 3 reps but i failed after the 2nd rep deadlift 225x5 275x5 295x3 315x1x3 i felt like i could get a 3 rep set out of 315 but i was just happy to get a solid rep at 315 legs for the pump Spoiler leg extension and calf raise super sets on the leg extension i focused on doing hisgh reps 12 to 15 and then ending the set with a burnout routine i saw on a bb video focused on doing solid calf raises with a break at the top bottom and middle hamstring curls and DB calf raises sam as above high reps front squats 45x15x3 just to finish up i felt good today but my workout got cut short i wasnt able to hit the leg press machine
i dont really have a program i have been getting my noob gains off of a modified bbing routine where i just focus on the big movements (squats deads bench sohp rows) all done with a barbell i have been reading the faqs im just hesitant to change my routine when i have gotten so much gains off of what i am doing i figure i might just milk it till it stops giving me gains
my gym was closed for the holidays 12/26/12 could only get in a quick workout had to go to work SOHP 45x5 95x5 115x5 135x5 155x3x2 115x7 95x10 close grip bench press 135x5 185x5 205x3 seated rows and lat pull down superset followed by shrugs
i have been hitting it i just havent had a good workout worth posting i got hit pretty hard with the stomach flu so i have been doing it light today i did some light squats bw squats and lunges to warm up back squats 45x10x3 135x10x2 i did a set at 135x10 but with a 2 second count at the bottom 185x5x2 135x10x2 i started feeling nauseous towards the end so decided to scale it down with arm work just for kicks total workout time hour and ten mins
1/10/13 warmed up with some push ups and dips. and did some pec dec face pulls followed by bench i tried some paused bench today 135x10 185x7 tried to hit 205x3 but failed first try i got 5 but both of my other attempts stopped at 4 went to 225 for a normal set then went down to 205 for a final set sohp 45x10 95x10 115x10 135x5x3
1/12/13 warmed up with push ups, dips, and some embarrassing pull ups bent over rows 45x10 135x8 155x5 175x3x3 135x10 close grip bench 45x10 135x10 185x5x3 t bar rows 3 platesx10 4 platesx5x3 finshed up with some lat pull downs seated rows and some curls
1/14/13 squats warmed up with some bw squats and lunges squats 45x10 95x10 135x10 185x5 205x3x2 135x7 kneeling squats 45x10 95x10 115x5 135x5 barbell hip thrusts 135x10x2 185x7 135x7 1/15/13 dips 3x7 bw bench 45x20 95x20 115x20 135x15 185x8 205x3x2 225x1x2 135x10 incline db and fly super set incline40x5 fly 30x10 50x7 35x7 60x5 40x5 70x3 50x3
1/16/13 sohp 45x10 95x10 115x10 135x5x2 155x3 165x1x2 95x10 bent over rows 135x10 185x7x2 185x5 205x3 very ugly though 135x7x2 t bar rows 2 plates x 10 3plates x 7 4 plates x4 x2 close grip bench press 135x10 185x7 205x3x2 135x10 finished up with some arms and back work for the pump
warmed up with some reps on the leg press machine and bw squats squats 135x10 185x7 205x7 225x3 245x3 265x1 275x1x2 205x5 deadlift 225x5 275x3 295x3 315x3 365 fail i tried 3 times i made it all the way up once but my grip broke on the way down. i beat myself on that kneeling squats 45x10 95x10 115x10 135x7x3 front squats 135x7x3 barbell hip thrusts 135x12x3 leg press machine and db calf raises to finish up
okay so i havent updated in along time i have been lifting but i have went back to my bodybuilding routine. today i shucked those methods though and i traveled to a power lifting gym, it was amazing. everyone was cool i got a million pointers on my form and i feel like i got a real workout, i wish i ahd done this sooner. although due to my situation i cant go there everyday i feel like i have finally found a group that will help me reach my goals strength wise. im going to discontinue this log but watch out im going to hit my 1200lb total sooner than you know it
new year new goals im gong to start up the log again to keep myself honest Lifting: my ultimate goal is fight now is 500lb squat 600lb deadlift and mid 300's bench i want to comfortably above 1200 lb total by the end of the year. by that i mean i would be able to easily put weights up that wouldput me in the 1200 lb total range to do this i need to work on my technique so this year im going to work on my bench and squat technique and work on my bodyweight exercises no more being unable to do 5 pull ups boxing: rebuild my base i have been very unhappy with my boxing for awhile, i feel like im too easy to hit, because i get too aggressive and come off balance and im so jumpy that i have a hard time countering or thinking in the ring. outside of practicing boxing i also want to work on watching and evaluating fights im going to work on this by sparring more and working on alot of the stuff sin brings up in the standup section Weight: i want to get my weight up to around 230 so my body is comfortable there and im not carrying to much fat at that weight im just going to have work on my diet so far for lifting i am doing madcow 5x5 i restarted my numbers low because my technique wasnt right so this year is stay on schedule and dont skip assistance work
w3d2 madcow squat SOHP deadlift 120 85 185 155 100 225 180 115 255 180 135 295 i also did 10 sets of 5 of fat guy pull ups, 3 sets of sit ups bwx15 super setted with 3 sets of incline db press 50x15 60x15x2 weight feels good and my retooling of my squat form has helped alot with my back and the weight feels like nothing the wide grip SOHP is going good aswell makes my shoulders feel much better deadlift is working good aswell once again the weight feels really light but thats a good sign hopefully i will be able to blow through this 9 week cycle and move on to a much tougher next cycle
w3 d3 squat bench bent over rows 120 115 90 150 145 115 180 175 135 210 200 160 245 235 185 180 175 135 i also did 10 sets of 5 wide grip pullups behind the neck press supersetted with weightd dips barbell curls supersetted with barbell tricep extensions sqauts felt great i fell like i really fell back into form and the 245x3 was extremely easy and i had no pain afterwords. bench is going great im doing this entire madcow cycle with knees up pressing, the 225 last week was tough but for some reason the 235 this week was so much easier
w4d1 squat bench bent over rows 125 120 95 155 150 115 185 180 140 215 210 165 245 235 185 sit ups and hyper extensions 50 wide grip pull ups and db bicep curls and tricep pull downs
being that im an idiot, snd then combine with excessive drinking nothing good really ever comes out of that. i was drinking last week and ended up trying to sumo wrestle some of friends on an iced up parking lot. i fell flat on the middle of my back on concrete fuckin hurt like bitch, the next day anyway. so i took a couple days off to let my back recover sso i am restarting week 4 yester day was week 4 day 1 redux
