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Patmane
08-03-2009, 07:33 PM
IM patmane,18 5'4 146


im new to these forums and noticed the powerbased routine ia has posted.

i started the routine couple of weeks ago. its pretty good. im just gonna be postin workout here for reference


workout 1

squat 245
5,5,2

curls 30
8,8,4 right arm
8,8,6 left arm

row
115
10,10,10(was supposed to be 3x6)

leg curls 25
3x10

calf raise 115
3x15( not sure if going high enough, but I feel the burn)

pretty decent workout really hoping for improvement.

Workout 2
my body weight is now 148. a 2 pound increase.
bench press
bar x 10
135 x 5
165 x 6
195 5,5,3

incline dumbbell press
20x8
35
8,8,8,8

dumbell shoulder press
25 8,8,8

skull crusher
25 on each side 10,8,7

ab work
30 lb dumbbell
10 crunches
10 side crunches
6 crunches(going for 10)
awesome workout. I cant do a pushup or crunch right now. Havent felt like this in a while.
Workout 3(was at friends weight room instead of ymca so I had to substitute some things)

deadlift(was supposed to do 2-3 sets of 5 and went too heavy)
135x5
225x5
308x4 and x1

front squat 2x10 tried 132 and got 5 reps and some wrist pain.
Lowered it to 88 and got all reps

substituted chin ups with dumbell rows
did 45 4x6

dumbell curl 25
3x8

calf raises 3x15

got some 35 pound dumbells and just did 1 set of 15

notes: SHIT this was a tiring workout seemed like it lasted forever!!
that does it for the first week. Pleased to see the deadlift going up. Went from 293x4 to 308x4

workout 4

incline bench
135 x 5
145 3x5

dumbell bench
was supposed to be 4x8
but went for 4x6 and got 6,6,4,4

dumbell shoulder press

warmup 15
30 8,8,8

tricep pushdown
50
supposed to be 3x10 but did 4x8(it was easy)

ab work 3x10
10 side crunches with 35 lb dumbell
10 crunches with 35 lb dumbell
4 crunches with 35 lb dumbell

workout overall wasnt that tiring.

Workout 5

squats 245
135x5
165x5
205x5
245
5,4,1 ( I dont know what happened bad squat day I guess)

leg curls 2x8
27.5
8,8,8

bent row
135
6,6,6(was supposed to do 4 sets, ill keep the weight the same and do 4 next time)

dumbell curl 3x8
30
got all reps with each hand

calf raise 3x15
tried dumbells this time and used 30 lb dumbells

notes
while the workout as a whole wasnt bad I was really disappointed by the squats. The power rack cut me as I tried to change height of the rack. I was bleeding for a long time. That made the workout very uncomfortable having to wash my finger and put towels around it over and over lol.

Workout 6
bench press 195
5,5,5 pr

incline dumbell press 35
8,8,8,8

dumbell shoulder press 35
8,8,6

skull crushers 25
10,10,10 pr

weighted crunches 30
10,10,10(was supposed to do 35 oops!!)

notes
good workout. Much better than the depressing squat workout.

Patmane
08-03-2009, 07:34 PM
todays workout

Workout 7

deadlift 3x5 275
5,5,3

front squat 2x10 135 (hard to get right positioning and keep balance,stress on shoulders,more difficult than I thought)
8,7,4(decided to do extra set for practice)

pullups 4x6
accidentally did 3x8 instead

calf raises 3x15 120
15,15,15

dumbell curls 3x8 30(arms were fatigued before I even got to it)
left 8,8,4
right 8,8,6

notes: had to walk 2 miles back home like usual. Very exhausting. I guess thats my cardio lulz. Good workout overall.

Patmane
08-06-2009, 07:04 PM
Workout 8
incline bench 150 3x5(pr)
dumbell bench 60 4x8(pr)
dumbell raises 35 3x8(pr)
tricep pushdown 60 3x10 (pr)

weighted crunches 35 lb weight
10 side crunches
10 crunches
10 side crunches
was so easy I decided to another set of 10 crunches(4 sets)

notes: got everything. Perfect workout. Pretty rare for me ya know.

Patmane
08-08-2009, 08:15 PM
workout 9

only had 30-40 minutes to workout so i missed an exercise or 2.

squat 245 3x5
5,5,3(almost got 4 but the shit folded me)\
row 135 4x6
6,6,6,6
curls 30 3x8
2x8 each arm
couldnt do rest of workout due to time up.

notes: better squat this time. but still doesnt beat my record. 245 is a really hard sticking point for me. hoping to get it next time.

Patmane
08-11-2009, 08:59 PM
workout 10
bench press 200 3x5
5,5,4(wow suprised i got that many reps, just one more and ill be at 205)

incline dumbell press 40 4x8
8,8,8,8

shoulder press 35 3x8 (pr)
8,8,8

skull crushers 30 on each side of ez bar 3x10
10,10,7

weighted crunches(40 was missing so did 45, suprisingly did it with ease)
10 side crunches
10 crunches
10 side crunches
12 crunches(tries for more but collapsed)

finished workout with some dips

notes: good workout. everything is improving slowly but surely.

Patmane
08-15-2009, 01:48 AM
worlout 11

deadlift 275 3x5(weight wasnt heavy. just my grip sucks and the bar at the gym isnt the most grippable.still a 1 rep improvement though)
5,5,4

front squats 135 2x10
10,10 pr

pullups 4x6
6,6,6,5( was doing alot of deadhangs)

curl 30 3x8
left:8,8,8
right: 8,8,7

calf raises 135 3x15
15,15,15

notes: disapointed i missed a deadlift rep, but improvement is improvement.

Patmane
08-17-2009, 07:57 PM
workout 12

workout sucked because i jogged 2 miles before lifting.

incline bench 3x5 155
5,3,5

dumbell bench 65
8,6,3,3(truthfully i forgot how many i got, somewhere around that ballpark)

dumbell raise 40 3x8
5,3,3(pathetic)

tri pushdown( didnt do cuz i was so damn depressed about other lifts)

dips x10

crunches 50 lb dumbell(suprised at how quickly my ab strength goes up)
10 crunch
10 side crunch
10 crunch
10 side crunch

notes: jog after workout, not before. lesson learned

Patmane
08-19-2009, 08:39 PM
workout 13

squat 245 3x5
5,5,5(form could have been better, but i managed to get it,finally)

rows( wasnt sure i would get it due to being so tired from squats, but they were easy so i decided to do last 2 sets with the 140)
135 6,6
140 6,6

leg curls 30 3x8
8,8,8,8 (barely got them)

curls 30 3x8
left:8,8,8
right 8,8,7

calf raises 3x15( rack was in use so used dumbells)
35 15,15,15

2 mile jog home

notes: very tired. legs are dead right now.

Patmane
08-29-2009, 09:22 AM
im kinda slacking right now.
i just did squats 250 for 5,3,and 2

did a set of 11 pullups and called it a day. my legs are sore a bit though.

hitting everything back up full force monday.

Patmane
09-02-2009, 05:51 PM
workout 15

because of time issues with using a school gym, im going to do shorter workouts but am going to workout more frequently.

today i did deadlifts.
135x5
225x5
255x5
295x5
tries to max at 340 but failed horribly

pullups
20x1
10x1
7x1

did some weighted crunches and called it a day.

notes: lower back is very tired. hoping that deadlift shoots up fast because ive been at that weight for a while.

Patmane
09-02-2009, 05:53 PM
workout 16

again right now im just dicking around

just did some military presses
115 x4(used to only get it for 1)

powercleans
135 for about 5-7
155x1 damn i suck at these

again until i fix up my program, ill just be messing around. i just feel the need to post this

Patmane
09-03-2009, 03:55 PM
workout 17



20 box jumps on medium stand
20 on medium large stand
bench: bar x10, 135 x5, 155 x5,185 x5, 205x5
dips : 10 dips, then 25 dumbell tied to feet for 2x5
shrugs 25 dumbell x30(dont know why just felt like doing them.
weighted situps 55x20

notes: still kinda dicking around but my bench is up a bit. last session was 200x4.

Patmane
09-04-2009, 04:21 PM
workout 18

squats
barx10
135x5
185x5
210x5
250x5
135 x10

afterward,50 box jumps

random pullups and situps

notes: those box jumps got painful!!!

president_fad
09-04-2009, 04:32 PM
are you bigger yet?

Patmane
09-08-2009, 06:52 PM
are you bigger yet?

weight wise, no.

however my muscles seem to be a bit fuller,arms definately bigger. im gonna weigh myself tommorrow at gym prob.

workout 19
trying to get squat numbers up

squat 255x4( would have got 5 but damn safety bars hit the weight and ruined my momentum and balance

got 5 on next set however.

ill be going for 260x5 on friday

did some abwork and dumbell calf raises.

notes: ill get pics up by this weekend.

Patmane
09-09-2009, 03:56 PM
wokout 19

bench
45x5
135x5
155x5
185x5
210x5(new record for me.)

powercleans
did 135 for quite a few reps. wasnt counting
and 155x2

afterwards did another set of bench. 165x10.

incline benched 135x5 for the hell of it

dips
2 sets of 10( struggled badly because of fatigue)


notes: very nice workout. im getting good gains just doing what my body feels i should do.

Patmane
09-10-2009, 03:51 PM
workout 20

deadlift
135x5
225x5
265x5
315x5( last 2 were a bit iffy as i dont think i was standing with back straight at end of those reps)

i kept doing 315 for singles afterwards

lat pulldown

110
2x10

tried to do some pullups but i was exhausted

notes: deadlifts are moving up nicely but i cut the hell out of my hands doing them.
im gonna stick with 315 next workout

Patmane
09-12-2009, 02:39 AM
workout 21

squats
260x1
255x1
i was really exhausted from doing the deadlifts yesterday

did some weighted situps with a 45 lb dumbell and called it a day

notes: i may just start squatting once a week.

Patmane
09-14-2009, 04:12 PM
workout 22

bench press
barx5
135x5
155x5
185x5
215x4
185x5
185x5

dips x20

dumbell curl

30 for 10 in each arm

weighted situps
55 pound weight
x10

then incline situps 55 pound weight x 10

notes: did better than i thought on bench considering i was struggling like a mofo with 210. ill get 5 next time.

Patmane
09-15-2009, 05:02 PM
workout 23

squats
135x5
155x5
185x5
210x5
255x5
135x10

calf raises
135x15

standing leg curls
40
2x10

notes: was gonna quit at 3 reps on the 255 but i remembered the saying your mind gives up before your body so i said screw it if i crash to the ground so be it and managed 2 more reps
cant wait to do 260

Patmane
09-16-2009, 12:54 PM
workout 24

military press
barx5
65x5
95x5
115x5(rough but managed it)

powerclean
115x5
135x5
155x3
155x1

notes: everything is going up one rep at a time. had a short day at school so couldn't stay in the weight room very long.

Patmane
09-17-2009, 03:20 PM
workout 25

didnt know what to do today so i did a mixture of upper and lower body

front squats( that second set of 160 was pretty difficult)
115x5
135x5
160x10
160x10

bench
barx5
135x5
155x5
185x10(last rep seemed like it took forever)

weighted situps with 55 lb weight

notes: nice workout. cant wait for deadlifts tomorrow

Patmane
09-18-2009, 06:55 PM
workout 26

deadlifts
135x5
185x5
225x5
265x5
320x2

lat pulldowns
110x10
110x10

pullups
x10
x5

notes: i think i could have gotten the heavy dead for at least 4 but the front squats took their toll from yesterday. im prob gonna rest a day before deads to ensure that im fully rested for them.

Patmane
09-21-2009, 04:14 PM
workout 27
bench press
135x5
155x5
185x5
215x4
225x1
240x0
235x0

did some weighted situps

notes: coach told us to max out which was really stupid of me to do after attempting a 5 rep max. im just gonna stick to 5 rm maxes for a while and do a 1 rm max once ive uped my lifts considerably. hopefully those max attempts dont have an effect on the rest of my workouts.

cant wait for squats tomorrow!!

Patmane
09-22-2009, 04:19 PM
workout 28

squats
135x5
185x5
210x5
260x5(yes!!)
315x0( we were maxing today and i got a little in over my head)
280x1
280x0 ( damnit coach didnt see me the first time i did it so i tried again with him looking and failed damnit!!)

did some wrist curls

notes: not too shabby

Patmane
09-23-2009, 05:33 PM
workout 29

military press
barx10
95x5
120x2( u gotta be kidding. getting that 4-5 next week)

power clean
135x5
165x1(thats my max, i tried to get 170 a few times but couldnt get it up, story of my life)

notes: taking a break tomorrow to prepare for deadlifts.

Patmane
09-25-2009, 03:23 PM
workout 30

deadlift
135x10
225x5
265x5
320x3( during the third rep i hurt the lower right corner of my back, dunno if i pulled something or not,)
320x1(did another rep for the hell of it)
225x10

lat pulldowns
110x8
100x8
90x10

pullups
i did 10

shrugs
25 with a 45 lb dumbell

notes: deadlifts are improving very slowly but any kind of improvement is good.
My back is still in pain!! i got a whole weekend to rest though. patmane out.

Patmane
09-28-2009, 04:18 PM
workout 31

bench
135x5
155x6
185x6
215x5( gonna do it again because it was extremely difficult and my spotter helped me on the last rep even though i said dont. RAGE!!!!!!)
135x10

front squats

135x10

weighted situps
25 with a 45 pound dumbell could have done alot more but i got bored lol.

notes: still ragin about the bench. gonna let loose on squats tommorrow. its goin down!!!!

Patmane
09-29-2009, 05:33 PM
workout 32

pushups
20x2

situps
20x2

lunges
20x1

squats
barx5
135x5
185x5
225x5
265x3

notes: my back still hurts a bit when i move it a certain way.
damn deadlifts i gotta stop letting my ego get the best of me.

Patmane
10-01-2009, 04:20 PM
workout 33

felt like benching

bench
135x5
155x5
185x6
215x3(damnit ill get it on Monday though)

arnold press
35x8
40x8

did some light lateral raises

notes: pretty lackluster workout. deadlifts tommorow YEEEEEEEAH BUDAAAAAAY!!!!!!!!
FRIDAY BUDDAY!!!!!!!!!!

Patmane
10-02-2009, 03:51 PM
workout 34

aww shit it was deadlift day. had to get back at that 320 that put me in so much pain

deadlift
135x5
135x5
225x5
265x5
320x6!!!
i got ahead of myself and tried 355
almost got it once but decided to quit while i was ahead. dont want another injury

lat pulldown
90x10
120x10

pullups
x5
x10

notes: that workout was sex on a stick considering how much im trying to get my deadlift up!!

Patmane
10-03-2009, 11:56 PM
progress pics 5'5 147

http://i127.photobucket.com/albums/p149/Raikuga/th_tnd.jpg

http://i127.photobucket.com/albums/p149/Raikuga/th_tnn.jpg

http://i127.photobucket.com/albums/p149/Raikuga/th_tnnnn-1.jpg

my arms are a bit bigger, i wasnt really flexing them all the way.

this is 1 year and 8 months training.

Patmane
10-07-2009, 06:15 AM
workout 35

bench
135x5
155x5
185x6
215x3
215x2

dips x25

and a few chest machines

notes: that bench is pissing me off, its stalled big time.

Patmane
10-07-2009, 06:40 PM
workout 36

dont know if i should call this a workout. only did squats

squats(deeep!!!)
135x5
155x5
185x5
225x5
265x2
265x1

notes: 265 was tougher than i thought....

Patmane
10-08-2009, 04:47 PM
workout 37

powercleans
115x5
135x5
135x5
155x5
155x1
135x5

i lean back a bit after i catch the bar. coach tried to correct it but i still did it.
im gonna work on these alot more

military press
barx5
65x5
95x5
120x0 (wtf!!??)

wrist curls
25 pound dumbbell x25
10 pound dumbbell x25 reverse position

weighted situps
45x about 20 or so (didnt really count)

notes: blew my wad with the powercleans. i dont get why my military press sucks so bad......
i got a couple of flew shots in my shoulder, maybe that affected it.

Patmane
10-09-2009, 03:34 PM
workout 38

FRIDAY DEADLIFTS!!!

my traps and biceps were sore from those powercleans yesterday but i worked out anyway

deadlifts
135x5
185x5
225x5
265x5
315x1
325x5 (last rep back wasnt completely straightened out but it was close!!!)
315x1
225x10

pullups
10

latpulldowns
90x10
110x2

notes: (wow im impressed considering i thought it was gonna be a shit workout)

Patmane
10-12-2009, 04:22 PM
workout 39

bench
135x5
155x5
185x6
215x4( dammit!! why cant i just get that last rep!!!??)
155x14

dips
20 bodyweight
10 with 40 lb dumbbell between legs

weighted sit ups
40 lbs for alot of reps. wasn't counting

wrist curls
used 10 and 20 pounders until i felt a good pump

notes: kinda pissed for not getting the bench. someone dared me saying i couldnt deadlift 365-385(cant remember) on the trap bar i did it and they were like wtf!!?? that made me laugh.

Patmane
10-13-2009, 10:26 PM
workout 40

squats
135x5
155x5
185x5
225x5
265x3
135x15

wrist curls
10 and 20 lb dumbells 25x4

notes: only need 2 more reps to complete 265 set. so close but so far.

Patmane
10-16-2009, 03:07 PM
workout 41

deadlifts
135x5
225x5
265x5
315x1
325x4

did like 20 pullups and some wrist curls

notes: getting kinda pissed. im prob gonna change my training style a bit.

Patmane
10-19-2009, 04:33 PM
workout 42

bench
135x5
155x5
185x5
215x5
185x5
135x10
155x7

dips

weighted dips
50 lb dumbbell between legs x10

bodyweight dips
x20

weighted situps
40 lb dumbbell on chest for about 20

notes: my arms and chest are dead!!! i could barely do pushups.
during class i tried to swing across 2 desk and fell flat on my face cuz my arms and chest went out on me. everyone laughed and was like wtf but i was laughing longer than they were!!
its getting cold. im always more intense during this time (cuz less sweat) so i expect more intense workouts to come.

Patmane
10-21-2009, 10:53 AM
workout 43

wrist curls
35 and 10 dumbbells varying normal and reverse
lots of reps

squats
135x5
185x5
225x5
265x2( fell flat on my ass on third rep)

hack squats
225x20

notes: im prob gonna start working legs twice a week to keep them up to par.

Patmane
10-23-2009, 03:24 PM
workout 44

deadlifts

135x5
225x5
265x5
315x1
355x1
335x2
315x5

pullups
bwx20
bwx10
bwx5

latpulldowns
100x10
130x5

notes: ive been using a grip crusher for the last few days and I think its really helped my deadlift.

Patmane
10-26-2009, 07:03 PM
workout 45

bench
45x10
135x5
185x4
205x1
225x3
225x2
185x7
135x17

dips
did 20

did some wrist curls

notes: bench feels heavy as shit but im gonna power through 5 with 225 soon.

Patmane
10-27-2009, 04:20 PM
workout 46

squat
135x5
175x5
225x5
265x5 (yeaaaaahhh budaaaaaaayyyy!!!!!!)
135x10

calf raises with 45 lb dumbell

notes: finally got through that 265 next time will be 270. MORE PAIN!!!

i wanted to quit at three but i powered out 2 more reps although not with greatest form.

i just kept thinking before my lift '' you have the strength to lift this'' over and over.

couldnt fail after that ritual right??

Patmane
10-29-2009, 03:14 PM
workout 47

military press
95x5
120x1
115x5

powercleans
135x5
155x4
155x1
135x8

workout 48( was supposed to rest today but the trap bar tempted me so)

trap bar dead
135x5
225x5
315x5
405x1
405x1( if only i could do this with the regular deadlift, oh well cant be far if i got it with the trap bar)

lateral raises
10 lb plate for god knows how many reps....
(these burn the shoulder more than dumbells)

standing leg curls
40 and 60 for quite a few reps ( i should really start counting my reps...)

notes: deadlifts tomorrow. maybe doing trap bar deads today wasnt such a good idea.............

Patmane
10-30-2009, 03:52 PM
workout 48

deadlifts
135x5
225x5
275x5
315x1
335x5( last rep or two not quite completely locked out)
315x3( last rep not locked out completely)
225x10

pullups
10x2

latpulldowns
110x10

notes: not bad. my abs are somehow sore though.

Patmane
11-02-2009, 05:33 PM
workout 49

went crazy on my chest today

bench
135x5
185x5
205x1
225x3
205x3
185x3
135x9

last 4 sets were all to failure

did a few pushups and dips

situps
25 bodyweight
25 with 45 lb dumbbell

curls with 25 lb dumbell 15-20 each arm.
couldve did more but didnt.

notes: chest got killed. not looking foward to tomorrow morning.

DOA
11-02-2009, 06:28 PM
sweet workout man

Patmane
11-03-2009, 06:09 AM
sweet workout man

yeah my chest is burning today.

thanks for stopping by man.

Patmane
11-03-2009, 03:10 PM
workout 50

squats
135x5
185x5
225x5
275x2
225x4
135x10

standing leg curls
40x10
60x8
40x10

20 pullups

notes: not bad. now that i think about it, wish i did hack squats as well...

Patmane
11-04-2009, 03:59 PM
workout 51

power cleans
135x5
135x10

military press
barx10
95x5
120x2
115x1
95x9

lateral raises
10 lb plate x 30


notes: my pc and mt havent improved in a long time. gotta figure out how to get those up.

Patmane
11-05-2009, 09:35 PM
workout 52

front squats
45x10
115x5
135x5
185x5(holy crap these put the pain on your shoulders)

bench
135x5
185x10( chest was still sore from monday ill hoplefully get a few more next week)

did some wrist curls and weighted situps

notes: i not sure but i think i pulled something trying to do one arm cleans with 115.
sometimes im an IDIOT!!!!

Patmane
11-06-2009, 11:40 PM
workout 53

deadlifts
135x5
185x5
225x5
265x5
315x1
365x0(almost had it!!!!!)
315x5
225x11
135x10

dumbell rows
20 each arm with 45 lb dumbells

pullupsx10

notes: need rest. so tired. weekend finally.

Patmane
11-09-2009, 03:17 PM
workout 54

bench
135x5
185x5
225x1
245x1(new bench max)
250x1(with assistance so i wont count it)
225x2
185x2
185x5
155x10
135x14

situps
25 bodyweight
30 with 45 dumbell on chest

notes: thats alot of benching.......

Patmane
11-13-2009, 03:29 PM
workout 55

i did squats the day before yesterday and didnt post them in the journal but my legs were sore.
ive been reading a book called dinosaur training and tried a circuit that the book challenges you to do

squats
135x5
155x5
165x25( supposed to do 30 but bitched out, ill do it next time, if i do this again.)
165x5

supersetted with
stiff leg deadlifts
225x9(knew i wasnt getting 20 and quickly lowered the weight)
185x20

supersetted
bench press
165x9 with a thicker bar(supposed to do 10 struggled for last rep but it wasnt going up

supersetted with
chinupsx15

supersetted with farmers walk
carried 50 lb dumbells for about 30-40 feet and dropped them.

notes: after farmers walk, i fell on the ground and couldnt get up for a good minute.
i was barely able to close my hands as they screeching in pain at the amount they were worked!!!

Patmane
11-14-2009, 11:19 PM
dont know if i should count this as an official workout but more of a challenge.

me and a pal tried to walk around the block with 2 dumbbells apiece. i had 2 75 lb dumbbells and we made it about 65 % of the way. i took about an hour and a half to do that.
we used mailboxes and telephone poles as rest points. our hands hurt to clench and blood vessels seemed to burst in pain.
in the end we had to call it quits and got a buddy to pick us up.

cant wait to try this again. very mental and physical test.

Patmane
11-17-2009, 03:20 PM
workout 56

squats
135x5
155x5
185x5
225x5
275x3 (one more rep than usual)
295x1 partial
295x1 partial
295x0
135x10

leg curls
40x10
60x10

farmers walk
50 lb dumbbell until grip slipped

notes: good to know squat is going up if even a little. every rep counts.

Patmane
11-18-2009, 08:33 PM
workout 57

bench
warmed up with singles

135x5
155x1
185x1
205x1
225x1
225x2
135x20
185x8

also did some
pushups and dips

notes: best not to warm up with singles if youre not maxing.

Patmane
11-19-2009, 05:53 PM
workout 58

just did some powercleans and military presses. my 2 most hated exercises.

it was really a mess of a workout cant remember what i did mostly except trying to powerclean 175 and failing.
my form has improved however as i was doing 155 more fluently.

Patmane
11-20-2009, 03:35 PM
workout 59

deadlifts
135x5
225x3
265x3
315x1
365x0
365x1
315x3
225x10

pullups
20

notes: going to do 365 again next time because i completed it 95 % but it wasnt a complete lock out.

Patmane
11-29-2009, 12:16 AM
workout 60

ive been wrestling so i cant workout as much unless it what the coach tells us to do.

thankgiving break right now so decided to do deadlifts to keep body up to speed.

deadlifts
135x5
185x5
225x5
265x2
265x1
315x1
365x1
315x3

notes: finally got 365 completely locked out. i have a vid ill post it later....

Patmane
11-29-2009, 01:02 AM
365 dead

http://www.youtube.com/watch?v=pVWCk0kwzZg

Patmane
01-04-2010, 10:36 PM
workout 61

because of wrestling i havent lifted for a month.
this was stupid!!!
it just hit me that i can lift weights and wrestle!!

mainly doing wrestling for cardio

so its time to get my strength back.
lifts went way down

im restarting 5x5

squats
135x5
155x5
185x5
225x5

bench
135x5
155x5
170x9(decided to go to failure)]

power cleans
130x5

Patmane
01-06-2010, 06:56 PM
workout 62

squats

squat
115x5
140x5
170c5
170x5

military press

65x5
75x5
85x5
100x1 (wtf)

deadlifts
205x5

notes: had to cut deads short because of lack of class time
ill do them tommorrow.

Patmane
01-10-2010, 10:05 PM
workout 63

squats
135x5
155x5
185x5
230x3
135x8

bench
135x5
155x5
175x8

deadlift
135x5
225x5
275x5

DOA
01-10-2010, 10:41 PM
Good job getting back into the swing of things

Patmane
01-12-2010, 09:03 PM
Good job getting back into the swing of things

yeah im glad. im gonna quit wrestling. i just cant stand watching my lifts plummet. im gona need to go mad in the gym if i want to reach the 1000 lb total by graduation.

workout 64

squats
135x5
155x5
185x5
230x5

bench
135x5
155x5
175x5

powerclean
95x5
115x5
135x5

notes: going smoothly

Patmane
01-14-2010, 05:42 PM
decided im gonnna keep wrestling to stay in some kind of cardiac shape.

workout 65

squat
135x5
155x5
175x5
175x5

military press
45x5
65x5
85x5
100x5 (revenge!!!)

deadlift
135x5
225x5
275x1
295x5( i did overhand so it was a bit more difficult)



notes: my strength seems to be coming back. i feel strong.

Patmane
01-15-2010, 10:29 PM
workout 66

squats
135x5
155x5
175x5
205x5
235x3

bench
135x5
155x5
185x3(bit more than i was supposed to do)
135x8

powerclean
95x5
115x5
135x5
95x8

notes: good workout. but i had to go to the weight room again for wrestling, and afterwards we did drills so im drained lile hell right now.

dballer
01-21-2010, 03:32 PM
Solid Work so far bro! keep going hard at it!

Patmane
01-22-2010, 08:41 PM
workout 67

squats
135x5
155x5
205x5
205x5

military press
45x5
65x5
105x5

deadlift
225x5
275x5
315x5


workout 68

squat
135x5
155x5
185x5
245x3

bench
135x5
155x5
185x3
140x8

power clean
115x5
140x3
115x5

Patmane
01-25-2010, 09:16 PM
workout 68

squats
135x5
165x5
205x5
245x5

bench
135x5
155x5
185x5

power clean
115x5
140x5

notes: i got with some buddies a yesterday and was still a little buzzed. me any my friends were just talking about how more we efficient we feel buzzed.
needless to say i completed the workout with 15-20 minutes to spare and usually im either out of time or have about a couple minutes left before the class bell rings.
i loled at that lol

Patmane
01-30-2010, 03:16 PM
69 workout

squats
135x5
155x5
196x5
195x5

military press
45x5
65x5
95x1
110x5

deadli
135x5
225x5
275x5
325x5

notes: good workout. i decided to add 10 to the dead instead of 5.

workout 70

squat
135x5
165x5
205x5
255x3
185x8

bench
115x5
135x5
155x5
195x3
155x8

powerclean
115x5
150x0
135x3

noted: aww damn my powerclean is pissing me off again

aaron
01-30-2010, 03:53 PM
powercleans are a tough exercise. I been focusing on hang cleans recently to improve them. Seems to be doing the job.

Patmane
02-01-2010, 06:38 PM
powercleans are a tough exercise. I been focusing on hang cleans recently to improve them. Seems to be doing the job.

yeah im gonna start those and one armed dumbbell cleans after 5x5

thanks for stopping by

Patmane
02-01-2010, 06:40 PM
workout 71

squats
135x5
165x5
205x5
255x5

bench
115x5
135x5
155x5
195x5

powerclean(ressetted)
95x5
135x5

notes: bench is coming back slow but `195 was haaaard

Patmane
02-04-2010, 07:32 PM
workout 72

squats
135x5
155x5
185x5
185x5

military press
45x5
95x3
115x4

deadlifts
135x5
225x5
275x5
335x3
335x1

notes: im gonna kill that deadlift and military press next week.

oh yeah on tuesdays and thursdays i do accessory exercises for lagging bodyparts.

Patmane
02-05-2010, 06:46 PM
workout 73

squats
135x5
155x5
185x5
205x5
260x3

bench
135x5
165x5
200x3

notes: a little short on workout time so i had to skip powercleans

Patmane
02-08-2010, 07:26 PM
workout 74

squats
135x5
185x5
205x5
260x5

bench
135x5
165x5
200x5

power clean
135x6

notes: ive been kinda sick lately, but i toughed it out.

Patmane
02-10-2010, 08:21 PM
workout 75

squats
135x5
205x5
205x5

military press
45x5
65x5
115x4

notes: couldnt do deaddlifts because a schedule change for today.
this workout sucked,....

Patmane
02-11-2010, 05:54 PM
wont count this as a full workout but today i did a couple assistance exercises and I did the deadlifts i couldnt get to yesterday. i did all 5 reps with 335. so next time ill use 340.

DNR
02-11-2010, 08:29 PM
Nice organized journal bro! Keep up the hard work!!

Patmane
02-12-2010, 08:13 PM
Nice organized journal bro! Keep up the hard work!!

yeah im definitely working hard right now in the gym!!!

today was a snow day (thats right its snowing in augusta!!!) so we had a really small amount of time to lift. managed to squeeze everything in though had to skip some warmups though.

workout 76

squats
135x5
185x5
225x5
265x3

bench
135x5
205x3

powerclean
135x6

notes: i had to complete this workout so fast i basically circuited it!!!

Patmane
02-17-2010, 06:32 AM
workout 77

squats
135x5
185x5
225x5
265x5

bench
135x5
175x5
205x5

power clean
140x5

notes
I seem to get really shaky when i do squats and bench. maybe i need stronger joints or something.......

Patmane
02-18-2010, 03:27 PM
workout 78

squats
135x5
185x5
185x5

military press
45x5
65x5
95x1
115x5

deadlifts
135x5
225x5
275x5
340x5

notes: awesome workout!! i remember trying to do 340 dead as a max a couple months ago and not getting it. now i can do it for 5 and it wasnt THAT hard....

Patmane
02-20-2010, 11:09 PM
workout 79

squats
135x5
185x5
225x5
270x3
135x8

bench
135x5
155x5
185x3
210x3
135x8

powerclean
135x5
145x3

notes: tough workout as i had to do this workout and the last one back to back....

vamshi
02-20-2010, 11:12 PM
did you make all these strength gains on IA's SPBR? im going to start it on monday.

Patmane
02-22-2010, 06:19 PM
did you make all these strength gains on IA's SPBR? im going to start it on monday.

ive mostly been doing bill starrs 5x5. Ive done spbr though and it is a well rounded program that has definitely helped. Good luck on SPBR.


workout 80

squats
135x5
185x5
225x5
270x5

bench
135x5
175x5
210x4 almost had it!!!

powercleans
95x6
145x5

notes: squats were tough, bench was tough, powerclean was tough. everything was tough!!! those squats killed my legs.

vamshi
02-22-2010, 07:10 PM
ive mostly been doing bill starrs 5x5. Ive done spbr though and it is a well rounded program that has definitely helped. Good luck on SPBR.


workout 80

squats
135x5
185x5
225x5
270x5

bench
135x5
175x5
210x4 almost had it!!!

powercleans
95x6
145x5

notes: squats were tough, bench was tough, powerclean was tough. everything was tough!!! those squats killed my legs.


thanks, SPBR is a well thought out program. A heavy lift, followed by accessory lifts that can help that lift go up. Maybe for the exception of curls.

Strong squats and cleans.

Patmane
02-24-2010, 04:59 PM
workout 81

squats
135x5
205x5
205x5

military press (woohh!!!)
45x5
70x5
120x5
120x2

deadlifts
225x5
280x5
345x3
315x3

notes: destroyed the military press. i kept my arms closer to my core than usual and that helps. the deads were off. i know ill get them next week.

DOA
02-24-2010, 06:32 PM
Hey bro are you doing madcows 5x5 intermeddiate because I was looking at bill starr's power routines and that one looks interesting to me

Patmane
02-24-2010, 09:12 PM
Hey bro are you doing madcows 5x5 intermeddiate because I was looking at bill starr's power routines and that one looks interesting to me

yeah thats the one.
if you havent seen this, heres the spreadsheet for it

http://www.vicjg.com/aspx/madcowint.aspx

DOA
02-24-2010, 10:20 PM
I'm confused on the incline/overhead and row/clean you obviously pick one and hav it for the full 12 weeks right. And just a questions why you do not do the assitance work, no time?

Patmane
02-25-2010, 05:51 AM
yeah just pick one.
and i do assistance work on tuesdays and thursadays i just dont post them as its usually just a couple random exercises on lagging body parts.

Patmane
02-26-2010, 03:38 PM
workout 82

squats
135x5
225x5
275x5 (only supposed to do 3)
185x8

bench
135x5
185x5
215x3
135x8

powerclean
135x3
150x0(wtf??)

notes
i hate powercleans im so inconsistant with them..
i decided to bump the bench to 215 even though i only got 4 of 210 last week.
squat was great. i got 5 reps even though i was only supposed to do 3. gonna do it again next week. feels good cuz ive plateaued at that weight for the longest.

Patmane
03-02-2010, 06:05 PM
workout 83

squats
135x5
225x5
275x5

bench
135x5
185x5
215x3

powerclean
135x6

did curls and wrist curls as well

notes
same as my last workout basically.
i just started creatine today so im gonna see how that goes and im changing programs next week.

Patmane
03-05-2010, 04:09 PM
workout 84

time was short today

deadlifts
135x5
225x5
315x1
340x5(supposed to do 345 but forgot)
315x1
225x8

did some ab work

notes: walked home from school today. my feet are so tired.....

Patmane
03-08-2010, 04:56 PM
workout 85

started a new workout today!!!!!

squats
135x2
185x2
225x2
290x2
290x2
205x8

dumbbell lunges

45 lb 2x10

dumbbell calf raises
45x20

dumbbell curls
30x5
35x5
40x5

notes: great workout i can already TELL this is gonna be a fun program!!

DOA
03-08-2010, 05:26 PM
which program you running?

Patmane
03-08-2010, 07:58 PM
its pretty much a workout i made using 2x2 as a base and doing a higher rep set afterwards. that way its good for strength and mass.

Patmane
03-09-2010, 04:38 PM
workout 86

military press
45x5
65x2
95x2
130x2
130x2

did some randon dumbell raises and wrist curls

notes: the presses felt good!

Patmane
03-10-2010, 09:56 PM
workout 87

powercleans
135x2
135x2
155x2
155x2
135x8

and did some curls and weighted situps

Patmane
03-14-2010, 05:34 PM
workout 88

had to do bench and deads cuz i missed yesterdays workout.

bench
135x5
155x2
185x3
230x1
225x2
135x20

dead
135x5
225x5
315x1
365x2
225x8

did some dips

aaron
03-14-2010, 05:38 PM
very strong bench despire doing two big exercises in one day! good job!

Patmane
03-14-2010, 05:55 PM
yeah ive just started taking creatine the stuff works. my endurance and strength have all gone up a bit.

Patmane
03-15-2010, 03:41 PM
workout 89

squats
135x5
225x3
295x2
295x2
210x8

dumbbell lunges
25x10
50x10

dummbbell calf raised
50x20

barbell curls
75x16
95x5(cheat curls)

notes: good workout. the squats were tough but i could manage.

Patmane
03-16-2010, 11:20 PM
workout 90

military press
45x5
95x5
135x2
135x3
100x8

random lateral raises

close grip bench
115 3x8

noted: the military press was tough. almost shat myself on the last rep. cant wait for 140 next week.

Patmane
03-18-2010, 04:10 PM
workout 91

bench
135x5
185x2
185x1
230x1
225x2
185x7

powerclean
95x5
135x2
160x2
160x3

did some shrugs and wristcurls as well

notes: bench is the same as last workout.
powercleans were good except i hit my chest really hard when i do them....

Patmane
03-22-2010, 03:55 PM
skipped deadlifts last week because of a bad migraine.

workout 92

squats
135x2
225x2
300x2
300x1
205x8

dumbbell lunges
50x10

weighted situps
35 lb behind the neckx10

notes: im not angry about missing the squat rep. i know ill get it next time.

Patmane
03-23-2010, 08:52 PM
workout 93

military press
95x3
140x1
135x1
120x1
120x1
120x1

did some tricep pulldowns

notes: my presses were off today. i wanted to at least get one set of 2 with 140.

Patmane
03-24-2010, 04:48 PM
workout 94


powercleans
115x5
135x2
165x2
165x2
140x8

weighted situps(behind neck)
25x10
45x11

notes: powercleans went good. my form is getting much better.

Patmane
03-25-2010, 08:47 PM
workout 95

bench
135x5
155x2
185x2
230x1
230x1
205x5
205x4

dips
45 lb x11

Patmane
03-26-2010, 03:10 PM
workout 96

deadlifts
135x5
225x2
275x2
315x2
365x2
365x2
315x8

pullups
x15
x6

lat pulldowns
90x10

notes: the deadlifts were heavy but doable. so close to my deadlift goal of 410!! nothings gonna stop me!!!

Patmane
03-29-2010, 05:02 PM
workout 97

squats
135x2
185x2
225x2
300x2
300x2
225x8

dumbell lunges
50x10

notes: squats were good but that last set of 8 had more gasping for air for a while.

Patmane
03-30-2010, 05:16 PM
workout 98

military press
65x3
95x3
140x1
140x1
115x5

did some random lateral raises with 10 lb plate

tricep pulldowns
100x5
80x10

dips
x20

notes: holy shit that 140 is heavy. the thing i like about the 2x2 method is even if you only get 1 rep, you only need one more for the set to be a sucess. really great training style.

Patmane
03-31-2010, 03:14 PM
workout 98

powercleans
115x5
135x2
170x1
170x1

weighted situps (dumbell behind neck)
25x10
45x10

bicep curls
75x5

dumbell wrist curls
25x10
45x5

Patmane
04-01-2010, 11:20 PM
workout 99

bench press
135x5
205x3
230x2
230x3
205x4

weighted dips
bwx10
45x10

notes: the bench felt way lighter than before. spring break started today. what better way to start it than with a pr right...

Patmane
04-05-2010, 03:25 PM
workout 100

squats
135x5
185x2
225x2
245x2
305x2
305x1
135x8

Patmane
04-10-2010, 08:21 PM
workout 101

i havent worked out for 6 days cuz of spring break so decided to walk to the ymca to get a good one in. decided to just do a bit of everything.

deadlifts
135x5
225x2
275x2
315x2
370x2
370x2
315x3

bench
135x5
185x2
225x1
235x1
235x2
235x2
185x8

dumbell shoulder raises
40x8
40x5

weighted situps
25x10
40x10

did some light dumbbell curls and dips

notes: holy crap i had an great workout. with all that rest my body was begging to getr in the gym. im weighing in at 150 right now.

Patmane
04-12-2010, 09:20 PM
workout 102

squats
135x5
185x2
245x2
305x2
305x2
225x8

dumbell lunges
50x10

barbell curls
75x10
95x5(cheated curls)

Patmane
04-13-2010, 04:19 PM
workout 103

military press
45x5
95x3
95x3
140x2
140x2
115x5
115x3

tricep pulldowns
60x10
110x3
80x8

did some random raises with a 10 lb plate

notes: been on fire lately im lovin it. also i could barely walk today those squats from yesterday killed my legs.

Patmane
04-14-2010, 10:13 PM
workout 104

powercleans
135x2
155x2
170x2
170x2
155x7

weighted situps
25x10
50x6
35x10

shrugs
50x20

notes: powerclean is finally getting better!!!!

Patmane
04-15-2010, 05:27 PM
workout 105

bench press
135x5
185x2
205x2
240x1
240x1
185x8

did alot of dips with 35 and 40 lbs.

Patmane
04-16-2010, 03:28 PM
workout 106

deadlift
135x2
225x2
275x2
315x2
380x1
380x1
275x3

pullups
12

notes: increased dead by 10 instead of 5.

Patmane
04-19-2010, 03:57 PM
workout 107

squats
135x2
225x2
265x2
310x2
310x2
230x8

dumbell lunges
50x10

dumbell curls
25x5
35x5
45x2

notes: next squat workout ill be finally putting 3 45s on the bar!!!

Patmane
04-20-2010, 09:50 PM
workout 108

military press
95x2
115x2
145x1
145x1
95x8

tricep pulldowns
90x10

Patmane
04-21-2010, 04:23 PM
workout 109

powerclean
135x2
155x2
175x2
175x2
155x8

shrugs
50 lb dumbells x25

weighted situps
30x10
50x7

notes: im getting better at slinging the weight up with the powerclean. could work on catching it better though as during one of the 175 sets i missed a rep and immediately tried it again and got it. the part i messup on was the catch.
still good to see im progressing though.

Patmane
04-22-2010, 04:20 PM
workout 110

bench press
135x2
185x2
205x2
240x2
240x2
205x7

weighted dips
45x10

notes: that bench was heavy as fuuuu but i got it. had to dig real deep.

Patmane
04-24-2010, 11:07 PM
workout 111

deadlifts
135x2
225x2
315x2
380x0

pullups
x15

lat pulldowns at various weights

notes: i couldnt get 380 once. i think i was just tired from all of the other workouts this week.

Patmane
04-26-2010, 09:17 PM
workout 112

squats
135x2
225x2
275x2
315x2
315x1
225x8

notes: i can finally do 3 plates.

Patmane
04-27-2010, 05:43 PM
workout 113

miltary press
95x2
115x2
145x1
145x0
135x1
135x1
115x4

notes: should probaly reset

Patmane
04-28-2010, 04:13 PM
workout 114

powerclean
135x2
155x2
180x0

weighted situps
25x10
40x6

notes: im gonna have to change rep schemes. working with reps this low works for strength but it tires the body quickly.

Patmane
04-29-2010, 12:34 PM
workout 115

bench press
135x2
185x2
205x2
245x2(last one with assistance)
245x1
205x5
135x10

dips
50 lb dumbbell in bookbagx15

notes: not bad but i want to bench 255 within the next 2 weeks for at least a single

Patmane
04-30-2010, 05:26 PM
workout 116

deadlifts
135x2
225x2
315x2
365x1
405x0
385x1(almost locked it out but dropped it. trying 405 tired me out)
365x1
315x5
315x6

pullups
x10

notes: me and my buddy don got a little carried away with deads today. i did alot of running today as well as im trying to join the marines but i need to pass a drug test ( i smoke, but am quitting for 4 years) so i need to sweat everything out.

Patmane
05-07-2010, 04:42 PM
workout 117

bench
135x2
195x2
225x1
255x1(new max)
225x3

squats
135x2
225x2
275x1
315x1

barbell curls
75x7
75x7


notes: i took a week break and came back pretty strong. pretty excited about the new bench max

got a vid

http://www.youtube.com/watch?v=6Fk9E9pracU

Patmane
05-11-2010, 05:39 PM
workout 118

deadlifts
225x2
275x2
315x2
365x2
405x0
390x1(pr)
315x3

pullups
x13
x5

notes: got a pr but i need more. only 9 days until the last day of school and i need 40 lbs to my total to complete my goal.

Patmane
05-12-2010, 06:57 PM
workout 119

squats
135x2
185x2
225x2
295x2
335x0
325x0

notes: fuuuuuuu

Patmane
05-13-2010, 05:37 PM
workout 120

bench press
135x2
185x2
225x2
265x0
245x1
225x3
185x10

weighted situps
25x5
45x9

barbell curls
45x8
75x8