wimpy lifts

Discussion in 'Training Logs' started by zapataxiv, Dec 22, 2012.

  1. zapataxiv

    zapataxiv Black Belt

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    stats
    5'10
    210

    squat
    225
    deadlift
    315
    bench
    275
    sohp
    155
    background info
    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
     
  2. zapataxiv

    zapataxiv Black Belt

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    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
     
  3. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Man youse crazy. Everbody knows you dont bench more than teh 275


    Welcome to the logs!
     
  4. zapataxiv

    zapataxiv Black Belt

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    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
    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
     
  5. Fighting Sprite

    Fighting Sprite Green Belt

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    Good luck dude. What's your program like?
     
  6. zapataxiv

    zapataxiv Black Belt

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    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
     
  7. zapataxiv

    zapataxiv Black Belt

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    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
     
  8. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Work out in the year 2013 man, gogogogo
     
  9. zapataxiv

    zapataxiv Black Belt

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    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
     
  10. zapataxiv

    zapataxiv Black Belt

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    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
     
  11. zapataxiv

    zapataxiv Black Belt

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    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
     
  12. zapataxiv

    zapataxiv Black Belt

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    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
     
  13. zapataxiv

    zapataxiv Black Belt

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    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
     
  14. zapataxiv

    zapataxiv Black Belt

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    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
     
  15. zapataxiv

    zapataxiv Black Belt

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    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
     
  16. zapataxiv

    zapataxiv Black Belt

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    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
     
  17. zapataxiv

    zapataxiv Black Belt

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    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
     
  18. zapataxiv

    zapataxiv Black Belt

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    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
     
  19. zapataxiv

    zapataxiv Black Belt

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    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
     
  20. zapataxiv

    zapataxiv Black Belt

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    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
     

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