wimpy lifts

zapataxiv

Silver Belt
@Silver
Joined
Jul 22, 2008
Messages
14,994
Reaction score
11,518
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
 
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
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
 
Work out in the year 2013 man, gogogogo
 
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
 
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