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PokLim
09-13-2009, 12:22 PM
:laugh1:

Hello, I am 17 years old. I'm trying to get bigger right now but stronger is definitely the priority.

My current lifts are ~

Bench ~ 185
Squat ~ 330
Deadlift~ 425

My weight is 170 lbs...weaksauce..i know.

I'm on madcows right now..and trying to get at least 3k cals and 200g of protein per day. Anything else is fair game. :D:D. Currently on the 2nd week, first workout will come Tuesday..

Billsterl
09-13-2009, 12:24 PM
nice bench, first post

PokLim
09-14-2009, 05:34 PM
hello. Just did like an hour of conditioning for rugby..

Starting 5/3/1 tmr and kicking it off with bench day. Attack my weaknesses.

mickles
09-14-2009, 06:07 PM
Your bench to squat to deadlift ratio is insane lol

you're another moving from bb.com too?

GetBigyo
09-14-2009, 11:08 PM
YOUR ALIVEEEEE!!!! lol


whta made u come here? though school was gettin in the way?

glad to see ur still lifting

PokLim
09-15-2009, 05:39 PM
Mickles : yes, i am a mover. lulz

GETBIGYO: WADDUP SON. lol. I don't know mang. Just a diff support group..i dunno lol really.


First day of 5/3/1 today : Bench day

Bench -
45x8
95x5
110x5
125x5
145x9 ( est. 1rm 188.5)

DB Bench
40x10
40x10
40x10
40x9
40x6

fuuuuuuuuuuu

DB Row-
60x10/10
60x10/10

Conditioning circuit that our ghey weights teacher makes us do.

Billsterl
09-15-2009, 06:48 PM
nice bench man, deadlifting tmrw!

GetBigyo
09-15-2009, 07:15 PM
strong benching man.


u gettin strong(er)!

PokLim
09-17-2009, 05:45 PM
thanks guys

5/3/1 Wave 1, Week 1, Day 2

Deadlift -
135x5
185x5
225x1
255x5
295x5
330x15 (est. 1rm = 496lbs...wtf. lulz..not even)

165x10
165x10
165x10 <-----was killing me by this time...ran outta time too. Will add 4th set next time, then a 5th after

Hanging Leg Raises -
6
5
5

Overall -

Been running hard this whole week. Rugby is an hour and a half of intervals basically.

And before each workout. We do a conditioning workout for like 10 minutes in our weights class.

SquatSoldier
09-17-2009, 06:24 PM
oh god man, your moving some massive weights

how much you weigh now

PokLim
09-19-2009, 01:41 PM
Thanks peter. I'm stuck around 171. Loss of apetite cause I am sick right now and I'm so inconsistent with my supps. :(

5/3/1 Wave 1 Week 1 Day 3

Military Press-
40x8
60x5
70x5
80x5
90x8 (est. 1rm = 114 lbs) <-------hadta clean the weights first cause the rack was taken..

40x10
40x10
40x10
40x10
40x10

Dips -
bw x 8
bw x 6
bw x 6 <----I can't get high reps with these but I can get the same amount of reps with 25ers on me...wtf?

Hypers and Abzorz

COOL

Billsterl
09-20-2009, 10:27 PM
wooooo, big military press man


what gym u at right now?

PokLim
09-21-2009, 05:52 PM
ummm..on weekends i hit up lam rec still cause i still have the membership till end of october..on weekdays school.


5/3/1 Wave 1 Week 1 Day 4

Squats -
45x8
45x8
95x5
135x5
185x2
195x5
225x5
255x8 (est 1 rm - 322.....) <----wtf fcking high rep squats

135x10
135x10
135x10

Abs

Overall-

Meh.....shitty imo.

Billsterl
09-21-2009, 06:33 PM
man i'll try to squat 315 x5 to make up for your weakness :top:

PokLim
09-23-2009, 08:32 PM
lol fck you. gjdm.


5/3/1 Wave 1 Week 2 Day 1

Bench -
45x8
95x5
120x5
135x5
150x6....(est 1 rm. Like 178?)

DB Bench-
40x10
40x10
40x10
40x9 <----fuuu

DB Row-
65x8
65x8

Billsterl
09-23-2009, 08:34 PM
i kept my word lol


and arent u suppose to do 3 reps for the first 2 work sets?

and your db bench pr'ed anyways lol

PokLim
09-24-2009, 05:50 PM
lmao...yeah..did it wrong.


5/3/1 Wave 1 Week 2 Day 2

Sumo DL-

135x5
185x5
225x5
275x3
315x3
350x13 (est 1rm- 501lbs..lulz)


Conventional-

185x10
185x10
185x10
185x10

Hypers and Abs

2 hour practice rugby

Overall-

I'm spent. That's the last day of training/practice for the week. GOnna take a nice 3 day rest. :)

SquatSoldier
09-26-2009, 05:21 PM
wow strong ass DL

keep it up man

Workrate
09-28-2009, 11:23 AM
Wut's up Theo??

PokLim
09-28-2009, 05:58 PM
Thanks Peter.


Who are you workrate? Emerica??


ITS NEVER ENOUGH TIL YOU GIVE IT ALL YOU GOT.

Military press later on tonight.

Workrate
09-28-2009, 08:07 PM
Thanks Peter.


Who are you workrate? Emerica??


ITS NEVER ENOUGH TIL YOU GIVE IT ALL YOU GOT.

Military press later on tonight.

It's Joey biatch

PokLim
09-28-2009, 08:24 PM
lol sup joey


5/3/1 Wave 1 Week 2 Day 3

Military Press-
45x8
65x3
75x3
85x3
95x8 <----(est 1rm = 120 lbs..)

45x10
45x10
45x10
45x10
45x10 <---the burn...

Dips-
8
8
6
6
6
5
1

total of 40.

Overall-

Fast, Quick and Easy...just like yo mama.

Workrate
09-28-2009, 10:44 PM
Fast, Quick and Easy...just like yo mama.

She may be easy, but it's your fault it's fast and quick lol

Nice military pressing, time for me to start doing them again before I run out of db's for seated db press hahaha:D

PokLim
09-29-2009, 06:15 PM
She may be easy, but it's your fault it's fast and quick lol

Nice military pressing, time for me to start doing them again before I run out of db's for seated db press hahaha:D

lol.....fck you. :)



5/3/1 Wave 1 Week 2 Day 4

SQUATS -
45x8
45x8
95x5
135x5
185x1
210x3
240x3
270x5 <----(est 1 rm. = 315? fck...)

Box Squats - 1 inch above parallel..getting form down on these..
135x10
135x10
135x10
135x10


Hypers and Abs.

2 hour rugby practice. cool.

Billsterl
09-29-2009, 08:20 PM
lol i beat u by 45 lbs in squats, harhar makes me even more secure about dl only


but like seriously, i duno what is it about 5/3/1 it actually beats the shit out of you

PokLim
10-01-2009, 05:28 PM
lol fuck you billllyyy

5/3/1 Wave 1 Week 3 Day 1

Bench -
45x8
95x5
125x3
145x3
160x8 <----yayyy (est. 1rm = 202.6lbs)

Incline Bench-
95x10
95x10
65x10
65x10

Hanging Leg Raises-
8
8
8
8
8

Lat Raises -
15x10
15x8
10x10

Billsterl
10-01-2009, 05:50 PM
lol wtf i only did 5 lbs more than you today for same amount of reps

man your bench is going up fast wow, u sure u loaded the bar right? lol

GetBigyo
10-01-2009, 07:09 PM
very nice benching Theo


u ever coming back to bb.com? i got IP banned for multiple accounts lulz

SquatSoldier
10-03-2009, 06:33 PM
your bench is starting to rise again

and i seen you post in JYs log on bb.com

PokLim
10-05-2009, 07:18 PM
naw..prob wont..i was just miscin the other day though


5/3/1 Wave 1 Week 3 Day 2

Sumo DL-
135x5
185x5
225x3
275x2
295x5
330x3
370x10 (est 1 rm = 493)

Deadlifts-
185x10
135x10


Ran outta time in class. :(

Billsterl
10-05-2009, 07:27 PM
deadlift machine mang

PokLim
10-07-2009, 03:39 PM
not really..but thanks billy. :)


5/3/1 Wave 1 Week 3 Day 3

Military Press-
45x5
65x3
80x5
90x3
100x8 <----est 1rm - 126 lbs

45x10
45x10
45x10
45x10
45x10

Dips-
10,8,6,6,6,6,4,4

Hanging Leg raises-
8,8,8

iron addict
10-07-2009, 05:04 PM
What is a logzorz?

Damn teens....

Billsterl
10-07-2009, 07:12 PM
What is a logzorz?

Damn teens....

as long as we don't say it outside of forum it's all good lol



good job theo, man your pressing stuff is going up fast , 2 months ago u were at like 100 x4 or 5

PokLim
10-09-2009, 04:04 PM
IA : U mad brah? ;)

Billy: Thanks man.


5/3/1 Wave 1 Week 3 Day 4

Squats-
45x6
95x5
135x5
185x2
225x5
255x3
285x3 <----coulda gotten 5 but saving myself..

Box Squats-
135x10
135x10
135x10
135x10
135x10

Decline crunches
10lbs x 8 x 3

Overall-

Maxing out next week.

vsvs
10-09-2009, 04:12 PM
what numbers are you aiming for?

iron addict
10-09-2009, 05:11 PM
No, I'm not mad, just always in a state of amazement how teens can take about any word and call it something else that is nonsensical.

IA

jesus rocks
10-09-2009, 06:46 PM
Wes was a teenager once, long, long, LONG, LOOOOOOOOONNNNNNNNNGGGGGGGGG, long, long, long ago. ;)He was just as nonsensical as you are, just in different ways :D

PokLim
10-10-2009, 07:15 AM
Tony, I'm gonna go for 190-195 bench...not sure how confident I should be on this..We'll see how warming up goes.

For squat, probably 335 for a small 5 lb PR...I haven't been doing too well in this lift lately..

For DL, I want 455. I'm pretty confident I can hit this. ANd for MP, Im gonna go for 125-130.


IA, is it just me or does the multi quote function not work?

Jesus, strong caturday pic.

PokLim
10-13-2009, 05:44 PM
5/3/1 Wave 1 Deload Week

Squats-
45x8
95x5
135x3
185x2
225x1
275x1
300x1
335x1 <----5 lb pr
355x1 <----25 lb pr

Bench-
45x8
95x5
115x3
135x2
155x1
170x1
190x0 <----got it 2 inches off my chest and had nothing left..


Overall-

Meh...failed to break bench pr of 185 which was a few months back. But hit a huge squat pr. Happy about that.

Billsterl
10-13-2009, 06:14 PM
u woulda gotten the bench pr if u didnt squat beforehand lol,

be more patient about testing your maxes, u've ran the 5/3/1 for like 1 cycle lol

Wintermule
10-14-2009, 10:34 AM
No, I'm not mad, just always in a state of amazement how teens can take about any word and call it something else that is nonsensical.

IA

u madzorz?

Billsterl
10-14-2009, 07:32 PM
NICE 475 deadlift man

PokLim
10-14-2009, 07:54 PM
rofl mule. Yeah, billy. I will put bench maxing on a seperate day next time.


5/3/1 Maxing out week

Sumo Deadlift-
135x5
185x5
225x3
275x1
315x1
350x1
395x1
420x1
455x1 <----30 lb pr
475x1 <-----50 lb pr!!! :D

Military Press-
45x8
95x2
115x1 <---meh....was tired...

vsvs
10-15-2009, 06:00 AM
hyooge pr

Smack
10-15-2009, 12:00 PM
Wow, Pok is actually really fuckin' strong! Good work, dude!

PokLim
10-19-2009, 06:04 PM
Thanks guys. I still have a lot of room for improvement.

Well...2 hours of rugby today. Will workout Tues,thurs,fri this week.

:)

PokLim
10-20-2009, 06:22 PM
5/3/1 Wave 2 Week 1 Day 1

Box Squats- messed up programming cause decided to box squat so I had to find 1rm
45x8
95x5
135x5
185x2
210x5
240x5
275x1
295x1
315x1

Can probably do more..but I stopped there.

185x10
185x10
185x10 <_---killer

Abs and Hypers

Good shit...will start doing box squat to see if I can get some decent carryover.

Billsterl
10-21-2009, 04:26 PM
50% for the 5x10 is fucking murderous, probably worse than the c/p speed deads

vsvs
10-22-2009, 03:11 PM
only if ur conditioning sucks lol

PokLim
10-22-2009, 05:28 PM
mine sucks you asians..we should all lift together winter break and max out. :)


5/3/1 Wave 2 Week 1 Day 2

Bench-
45x8
95x5
115x5
130x5
150x9 (est. 195lbs)

Rear Delt Raises-
15x10
15x10
15x10
15x10
15x10

DB Row
45x8
65x10/10
65x10/10
65x10/10

Face Pulls-
4-5 sets..

Hanging Leg Raises- 2 sets

1.5 hrs rugby conditioning.

Good I guess. Bench strength should come back in the next 3 weeks.

Billsterl
10-22-2009, 07:26 PM
only if ur conditioning sucks lol

no my muscles give out before my breathing does lol


and theo, u failed to get 150x10? soft

PokLim
10-23-2009, 04:30 PM
lol..yeah...softer manz fo sho..:(

5/3/1 Wave 2 Week 1 Day 3

Sumo DLs
135x8
185x4
225x2
280x5
320x5
365x5 <----est 1rm. 425 lbs

Conventionals-
195x10
195x10
195x10

Decline Crunches

Curlz for teh Gurls


Wow..shitty dling was shitty...

should've done a single in between 225 and 280..I'm an idiot.

Billsterl
10-23-2009, 07:03 PM
lol is the same thing that happened to me happening to u?

first cycle i gained off that like i was on roids, the next couple cycles i stalled so hard, and i even took a week off inbetween cycles, u maxed out lol

PokLim
10-26-2009, 05:48 PM
lol..yeah..we'll see..big rugby tournament tmr..:D


5/3/1 Wave 2 Week 1 Day 4

Military Press-
45x8
65x3
75x5
85x5
95x9

Dips
50 total reps

Plate Raises

Abs.

Billsterl
10-27-2009, 05:20 PM
holy shit strong presses

PokLim
10-31-2009, 08:13 PM
I had a rugby tournament last tuesday so I was pretty burnt out so I decided to take the rest of the week off.

I'll be back at it on monday though. :).

PokLim
11-02-2009, 03:57 PM
5/3/1 Wave 2 Week 2 Day 1

Box squats
45x6
95x5
135x5
185x2
205x3
235x3
265x3 <---easy, stopped here.

185x10
185x10
185x10


Not motivated today...-.-. did not push myself. was pathetic.

Bench tmr. :)

vsvs
11-02-2009, 04:49 PM
nice squats

PokLim
11-03-2009, 03:36 PM
shit squats you mean

5/3/1 Wave 2 Week 2 Day 2

Bench-
45x8
45x8
95x5
120x3
140x3
155x6 +1 forced rep

95x10
95x10
95x10
95x10

DB Shrugs, Face pulls, abs, hypers.

Not bad. Could be better. I needa start making progress on bench..

Deadlifts thursday.

PokLim
11-05-2009, 05:46 PM
5/3/1 Wave 2 Week 2 Day 3

Sumo DLs
135x8
185x5
225x3
275x1
300x3
345x3
385x8

Conventional
195x10
195x10
195x10
195x10


Gonna join wrestling.:D

Billsterl
11-05-2009, 09:29 PM
good stuff man, thats like a 2 rep pr from summer for 385

PokLim
11-09-2009, 08:50 PM
thanks billy.

5/3/1 Wave 2 Week 2 Day 4

Military Press-
45x8
45x8
65x3
80x3
90x3
100x8

Dips-
60 reps total.

Light lat pulldowns.


Wrestling practice 2 hrs. tiring as fck.

Billsterl
11-09-2009, 09:10 PM
have you done wrestling before? if not are u gonna get owned in tourneys lol

PokLim
11-10-2009, 03:27 PM
No, thanks for the support ASSHOLE. :P. just kidding. I'm just trying to learn as fast as i can. I've gotten my ass handed to me in practices.


5/3/1 Wave 2 Week 3 Day 1

Box squats-
45x8
95x5
135x3
185x2
225x5
250x3
280x5

Good Mornings
95x10
95x10
95x10

Really sore from yesterdays dips...those are killer.

Bench on thursday.

Billsterl
11-10-2009, 05:12 PM
obviosuly... 60 sets of dips, u crazy?


nice box squats, once u go back to normal squats u're gonna have huuuge prs

PokLim
11-12-2009, 05:16 PM
60 reps...XP


5/3/1 Wave 2 Week 3 Day 2

Bench
45x8
115x3
140x5
155x3
165x6+1

Shitty warmup....seriously...

95x10
95x10
95x10

Varying grips

Facepulls/Triceps/Shrugs

Yup.....:)

PokLim
11-16-2009, 05:55 PM
5/3/1 Wave 2 Week 3 Day 3

Sumo DLs
135x8
185x4
225x4
275x1
320x5
365x3
add belt
410x8 <-----est 1rm = 519

no dl 5x10..was gassed...

Curls
55x10
55x10
55x10

Hypers - 10,10

Decline situps- 8,8

Hanging leg raises...a set of 8


Wrestling 2 hour practice...felt some improvement.

GREAT DAY

Billsterl
11-16-2009, 06:06 PM
wadafuck man, insane

DOA
11-16-2009, 06:07 PM
410 x 8 reall fuckin impressive man keep up the good work

PokLim
11-17-2009, 06:37 PM
Thanks a lot guys. Busted my ass on it

5/3/1 Wave 2 Week 3 Day 4

Military Press
45x8
65x5
75x5
90x3
105x6 +1 push press

Triceps - 3 sets

Pulldowns - 5 sets

Plate raises- 3 sets

LIght shoulder presses - 2 sets.

2 hours of wrestling.

PokLim
11-22-2009, 08:19 PM
light squats the other day...max bench tmr.

This is my deload week.

PokLim
11-23-2009, 08:29 PM
5/3/1 Wave 2 Week 4 Day 2

Bench
45x8
45x8
95x5
115x3
135x2
155x2
175x1
195x1 ---> 10 lb pr. blew past sticking point which was at the bottom.
205x0 ---> stuck at bottom..didnt budge. Needa work on the bottom part of my bench then.

DB shoulder press-
40x10
40x10
40x8

Hammer chins - total of 16..like..4,2,2,2,2,2,2.......

CGBP-
95x10
95x10
95x10

Yup...:). 2 hours of wrestling.

Billsterl
11-24-2009, 10:18 PM
nice work man, jealous of bench increase :(

PokLim
11-25-2009, 08:17 PM
tankstankstsnktasnktnaktnansktnasktnasktnaktn


5/3/1 Wave 2 Week 4 Day 3

DL Deload

Light DLs...worked up to 225x3

Curls-
60x10x2
65x8

Abs.

PokLim
11-27-2009, 03:49 PM
5/3/1 Wave 2 Week 4 Day 4

WAVE 2 COMPLETE

Light military presses, lat pulls, rear delts, dips

Shoulder pain during dips..I hadta warm up my shoulder a bit more and the pain was minimized..

but fuuuuuuuuuuuuuu

PokLim
11-30-2009, 03:53 PM
5/3/1 Wave 3 Week 1 Day 1

Bench-
45x10
45x8
95x5
115x5
135x5
150x10 + 1 forced rep ( 2 rep pr from 2 months ago..hah)

Hammer Chins
19 total ( 3 rep PR)

CGBP
95x12
95x12
95x12

10-15 rep back work.


YUPPP>.good to lift. :)

PokLim
12-01-2009, 09:25 PM
5/3/1 Wave 3 Week 1 Day 2

Box Squats-
45x8
45x8
95x5
95x5
135x3
185x1
200x5
230x5
add belt
260x5.....dissapointing.

GMs-
135x10
135x10
135x10

felt like passing out after those...

Some abs. :)

Billsterl
12-01-2009, 10:20 PM
wut happened boi, or were u aiming for req reps?

PokLim
12-02-2009, 08:51 PM
^^^coulda grinded out 1..maybe 2 more.


I dont know. I suck at squats.

PokLim
12-03-2009, 09:17 PM
5/3/1 Wave 3 Week 1 Day 3

Military Press-
45x8
45x8
65x3
80x5
90x5
100x6

Dips-

hurt my shoulder still..fuuuuuuuuuuuu

Chest/Triceps/Lat Pulldowns assistance

Gotta find a solid set of exercises for military press assistance..


DLs tmr..

PokLim
12-04-2009, 04:23 PM
5/3/1 Wave 3 Week 1 Day 4

Sumo DLs
135x8
185x4
225x2
250x1
295x5
340x5
385x10 :)

Conventionals-
225x10
225x10
225x10

Straight bar curls
65x10
65x8

Weighted decline situps

vsvs
12-04-2009, 10:58 PM
Why do you keep doing high rep deads? JW

PokLim
12-07-2009, 03:41 PM
It's max reps....and for the 10 rep sets afterwards...thats my assistance. :)


5/3/1 Wave 3 Week 2 Day 1

Bench
45x8
95x5
115x1
135x5
145x5
160x10 <---2 rep pr i believe

CGBP-
95x12x3
95x8

Face pulls, seated rows.


:D

Billsterl
12-07-2009, 04:36 PM
holy shit @ bench prs

PokLim
12-08-2009, 03:53 PM
yeah..pretty happy with the progress

5/3/1 Wave 3 Week 2 Day 2

Box Squat-
45x8
95x5
135x3
185x2
215x3
245x3
275x5

GMs
135x10x3

Abs


:)

GetBigyo
12-08-2009, 08:19 PM
Holy crap dude i remember a few months ago on when you posted on bb.com you were only repping like 145 for like 3-5 reps now you doing like 165x10! Nice job dude. keep it up

PokLim
12-15-2009, 05:31 PM
thanks a lot mang. progress is nice. :)


5/3/1 Wave 3.....dunno what week and day anymore..

last week had a shitty MP and DL days on thurs/fri.

Box squats-
warmup..
295x5 :). PR

185x10
185x10

was happy about that.

Bench tmr and then max DL on thurday. will get vids.

Billsterl
12-15-2009, 05:54 PM
jealous of bench prs.....


or all of the prs

GetBigyo
12-15-2009, 06:43 PM
Box squats lookin good man.


in for vids on thur.

PokLim
12-18-2009, 12:21 AM
http://www.youtube.com/watch?v=hk2lB12zolQ


max dl-
135x8
185x4
225x2
275x2
315x1
365x1
405x1
435x1
470x1
500x1<------------25 lb pr.
525x0

DOA
12-18-2009, 01:31 AM
nice dl man, I like the commentary by your buddy.

LudiWithKnives
12-18-2009, 04:55 PM
theo you beast motherfucker LOL

GetBigyo
12-18-2009, 08:21 PM
you strong muthafukka lol


500 holyshittt :eek:

PokLim
12-27-2009, 10:33 PM
thanks a lot guys.

This is for my own reference:

1. Maxes at 170- 175 lbs going into 2010 -
Sq - 355
Bench- 195
DL - 500

2. Program - 5/3/1 - 3 days a week

Day 1 - Bench
Bench - 5/3/1
CGBP - 50% x 10 reps, 5 sets
Lat Pulldowns - 15 reps, 5 sets
Plate Raises - 15 reps , 5 sets

Day 2 - Squat
Box Squat- 5/3/1
Lower box - 50% x 10 reps, 5 sets
BB Calf Raises - 15 reps, 5 sets

Day 3 - MP
MP - 5/3/1
Incline DB Press - 10 reps, 5 sets
DB Row - 10 reps, 5 sets
Tricep pushdowns - 15 reps, 5 sets

Day 4 - Sumo DL
Sumo DL - 5/3/1
Deficit Sumo DL - 10 reps, 5 sets
Curls - 10 reps, 5 sets

PokLim
01-05-2010, 05:09 PM
5/3/1 Wave 4 Week 1 Day 1

Bench
45x8
45x8
95x8
95x5
115x5
135x5
150x5...lol

incline db bench
45x10x2
45x6

lat pulldowns
80x10
100x12
100x12
100x12

tricep burnout sets.

GetBigyo
01-06-2010, 08:51 PM
Your on wave 4 already? this whole journal i had no idea you were even on 5/3/1 lolz.


anyways strong lifts up in herrrr

PokLim
01-09-2010, 12:01 PM
yeah..wave 4 but i fcked up so hard. 3 weeks of slacking on holidays = shit squat

Gonna restart this wave....with a new squat max..of 315.............................

Cplus1
01-11-2010, 05:14 PM
Strongs lifts Pok.

Just out of curiosity, are your assistant exercises after your main lift completely random, they seem to change every day.

PokLim
01-11-2010, 06:13 PM
Iunno..i dont have much structure on my upper body days..-.-

5/3/1 Wave 4 Week 1 Day 1

Deficit Sumo Dl - bout an inch

135x8
185x4
225x4
275x1
295x5
345x5
385x5

okay...hands were fucking hurting

250x10
250x10

okay...tried doing curls...couldnt hold the bar..sighs.


Bench day tmr

Billsterl
01-12-2010, 04:33 PM
please tell me the deadlift way was just an easy day, coz even i can do that

PokLim
01-13-2010, 06:50 PM
sighs it was first week...i will fck shit up next week

5/3/1 Wave 4 Week 1 Day 2

Bench
45x8
95x5
95x3
115x5
135x5
150x10

CGBP
100x10
100x10
100x10

DB Rows
60x12
60x12
60x12

Face Pulls
100x12
110x10
100x12

GetBigyo
01-13-2010, 07:27 PM
benching is gettin strong Theo keep up the gr8 work

PokLim
01-15-2010, 04:00 PM
thanks brah. needa get stronger.

5/3/1 Wave 4 Week 1 Day 3

Squat- no box
45x8
45x8
95x5
135x5
185x5
215x5
245x8 <---sorta happy with this

Low box squat - 135x8

holy fuck...i pussied out...-.-

Calf Raises - 3 plates x 10 x 3

BB Curls
65x10x2
65x8

hypers and decline crunches

GetBigyo
01-15-2010, 05:33 PM
stop bein a damn pussy bro :D


lol jk.....strong lifting man

PokLim
01-19-2010, 05:25 PM
im a pussy..

5/3/1 Wave 4 Week 1 Day 4

MP
45x8
65x3
80x5
95x5
105x5 + 1 push press

CGBP
135x5
135x5
135x5

Incline DB Press
45x10
45x8
45x8
30x10

Lat Raises - 15x10x2

Dead Hang- approximately 20 secs..-.-

dballer
01-21-2010, 03:37 PM
Nice Work dude! keep Blasting Hard!

PokLim
01-21-2010, 10:22 PM
thanks i'll try

5/3/1 Wave 4 Week 2 Day 1

3-4" deficit DL
135x8
185x4
225x2
275x3
275x3
275x3
315x2
315x2
365x1
365x1
365x1

WOW...hard as fck....thats prolly my max for deficits..form was terrible prolly..lol

Curls for teh gurlz
60x10x2

Hypers/Decline crunches


Switching to madcows next monday...

vsvs
01-21-2010, 11:21 PM
Lol @ your 1" deficit before

PokLim
02-01-2010, 03:55 PM
Madcows Day 1 Week 1

Squat
45x8
95x5
135x5
160x5
195x5
225x5
260x5

bench
45x8
80x5
100x5
120x5
140x5
160x5

rows
45x5
65x5
85x5
95x5
115x5
130x5

hypers/abs/curls

GetBigyo
02-01-2010, 08:42 PM
Madcows now? I thought you were doing 5/3/1 lol?

PokLim
02-03-2010, 06:42 PM
yeah needed to squat/bench more

5x5 Week 1 Day 2

fucked up order cause squat rack was taken at beginning of period

sumo dl
135x5
185x5
225x1
245x5
295x5
340x5 added belt
390x5 with belt

i was a bit worried going into 390 but it was easy

military press-
45x5
70x5
85x5
100x5
110x4 <---------FAILED ON FIRST WEEK..omg...moving my max down a little

Squat
135x5
165x5
195x5x2

GetBigyo
02-03-2010, 06:57 PM
Holy fck at those DLs

http://briankainec.files.wordpress.com/2008/08/mother-of-god-super-troopers.jpg

Billsterl
02-03-2010, 08:01 PM
why would u be worried lolz, first 3 weeks are easy arent they?

PokLim
02-05-2010, 03:37 PM
thanks guys...well...340x5 felt harder than 390...lulz

madcows week 1 day 3

squats
45x8
95x5
135x5
165x5
195x5
225x5
add belt
265x3 <----felt better than i thought it would
195x8

bench
45x10
85x5
100x5
115x5
140x5
165x3 <----easy
120x8 paused all reps

rows
45x8
65x5
85x5
100x5
115x5
130x3
95x8

curls
65x8x2

lower back has been giving me shit the last few days. maybe from squats on monday or maybe from decline crunches on wednesday..

dunno which one but it didnt give me too much trouble today. not during the lifts but after the lifts. for example, getting off the bench gave me a shitload of problems...lol...

a good rested weekend should do me some good.

PokLim
02-08-2010, 04:49 PM
madcows week 2 day 1

squats
45x8
95x5
95x5
135x5
165x5
195x5
225x5
265x5 <---easy

bench
45x8
80x5
100x5
120x5
140x5
165x5 <----rather easy

rows
45x8
65x5
80x5
95x5
110x5
130x5

Billsterl
02-08-2010, 08:42 PM
too easy man, no excitment

Billsterl
02-18-2010, 09:37 PM
holy shit bro!


lolz i stole your post

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

225 x46, balrin'

PokLim
02-22-2010, 05:04 PM
lol thanks..

5x5 week 3 day 1

squats
worked up to 275x5

YEEEEEEEEEEEEEEE..felt good and easy

bench
170x5 <--------PR!!! YEAAAAAAAAAAAAAAAAAAAH Been a long time since a pr on bench. felt easy and good too

rows
135x5

hypers/sit ups

aaron
02-22-2010, 05:12 PM
holy shit bro!


lolz i stole your post

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

225 x46, balrin'

wow insane. I'm trying to build up to doing 100 for 40 reps or so. I was breathing so hard after 20 last time. Your lifting puts my attempt to shame and has given me some motivation. Nice.

vsvs
02-22-2010, 05:21 PM
nice pr on bench
damn asian bench genetics haha

sumo deadlifts are soft jus sayinnnnn
haha jk

Billsterl
02-22-2010, 08:33 PM
fuuu u are only 20 lbs behind me now for bench, shiiiiiit

PokLim
02-24-2010, 10:18 PM
haha thanks asian crew

5x5 week 3 day 2

squats-
45x8
95x5
135x5
170x5
205x5

mp
45x8
65x5
95x5
110x5 <---pr i think. :D. weak pr..lulz

dl-
135x8
185x4
225x1
255x5
315x5
365x5
415x5 <----pr. yeeeeee

PokLim
02-27-2010, 02:04 AM
5x5 week 3 day 3

squats-
45x8
95x5
95x5
135x5
170x5
205x5
240x5
280x3
205x8

bench
45x8
.........
175x3 <---PR
135x8

rows
worked to 140x3

everything felt good

Billsterl
02-28-2010, 03:08 PM
sick bench :D

PokLim
03-01-2010, 04:22 PM
squat
280x5

bench
175x5 <----pr

row
140x5

hyper/abs

will do a little more core work/stretching and biceps tmr.

Billsterl
03-01-2010, 11:35 PM
Holy shit big bench man

lawlz_xD
03-02-2010, 11:01 PM
Wow PokLim, looking over your log, from beginning to now, you've made some HUGE jumps in your deadlift/squat.

You and vsvs motivate me to keep on going with my training and diet. Although I am consistently getting stronger (slowly), I haven't seen much size yet. If you have some time, check out my log if you can =]

-Ryan

PokLim
03-03-2010, 05:08 PM
Thanks a lot Ryann and Billy.

I'll def check your log out. My squat is still 15 lbs down from my previous PR. So 3 more weeks to get back to it.

5x5 week 4 day 2

squats-
45x8
95x5
95x5

got lazy...was supposed to work to 210..fuuuuuuuuuu

MP
110x5 <----PR

DL
370x5
425x5 <---PR :D

Billsterl
03-04-2010, 10:22 PM
ooo shit i'll be lucky to get 365 x5 :(((( sad times

PokLim
03-05-2010, 03:39 PM
madcows week 4 day 3

squat
285x3 <----form was meh....could've sat back more
210x8

bench
180x3 <---PR

rows
145x3 <---easy.

Billsterl
03-05-2010, 09:47 PM
shit this routine works so well for u

i might give it shot in the summer :D

PokLim
03-08-2010, 10:14 PM
lol..squat is so garbage...

5x5 week 5 day 1

squat
285x5 <---form got owned on last rep

bench
180x5 <---PR, coulda done two more..

rows
145x5 <---easy

okay..everything is going up but my squat...

PokLim
03-10-2010, 10:14 PM
5x5 week 5 day 2

squat
worked up to 215x3 for warmup

mp
115x3 <----failed by 2 reps........don't know what i'll do next week

dl
435x5

abs

PokLim
03-12-2010, 09:43 PM
5x5 week 5 day 3

squat-
worked up to 295x3 <----easier than i thought...this was my previous PR....half a year ago...but thiws time with a belt..:(

bench
185x3 <----PR!!

Rows
150x3

abs

Billsterl
03-12-2010, 11:27 PM
o shit prs all around, strong bench man

PokLim
03-16-2010, 11:48 PM
damn son...

5x5 week 6 day 1

squat
295x5 <----2 rep pr

bench
185x2.....wtf

rows
150x5

PokLim
03-17-2010, 05:28 PM
5x5 week 6 day 2

squat
worked up to 185x5..meh.

mp
115x4 <----1 rep pr.

DL
445x5..:D:D:D:D

http://www.youtube.com/watch?v=FcQnq9q-qbU

Billsterl
03-17-2010, 06:13 PM
very naise, can prob out deadlift tony now (cool face)

KGM
03-17-2010, 06:15 PM
Nice looking pulls man! You had 6 in you.

PokLim
03-21-2010, 01:04 PM
thanks billy. tony will rage when he sees that. ;)

Thans KGM!

PokLim
03-22-2010, 05:27 PM
5x5 w7 d1

squat
300x3

bench
185x3

rows
155x3

abs/hypers

PokLim
03-24-2010, 04:49 PM
5x5 w7 d2

squats- skipped... ran 2 laps before and sprinted 200m of it and was worn out...LOL..strong cardio

mp-
115x5 <----1 rep pr

dl
340x3
400x3
455x5 <---pr

couldnt even get 5 reps for my previous sets. was spent. less than 1k cals in me going into this workout

Billsterl
03-24-2010, 04:54 PM
YEAAAHH BUDDy, LiGHT WEIGHT


ooo shit man lool good work

PokLim
03-27-2010, 12:06 AM
LIGHTWEIGHT

madcows w7 d3

squat
305x3 <----PR

bench
190x3 <---PR

rows
160x3 <---PR

abs

Billsterl
03-27-2010, 03:19 PM
dam brah, whats with all these pressing pr's lately?

PokLim
03-29-2010, 03:41 PM
dunno....manz on a roll

madcows w8 d1

squat
315x3 <---pr but i good morning the last two reps. I will take a vid on friday to make sure.

bench-
195x2 <---awesome pr, 2nd rep was slow as fuu

rows
165x5 <---hehe..sweet

abs

jy_21
03-31-2010, 09:45 AM
in for vids!!

bench is moving up man

PokLim
04-03-2010, 10:50 AM
decided that i'll be maxing out on tuesday, wed, fri

PokLim
04-06-2010, 06:17 PM
max out squat..

365x1 <----10 lb pr. FCKING FORGOT MY CAMERA..:(.

Im pretty sure I hit depth but i'm a bit unsure because of the ease that i hit it. I got stuck maybe for half a second at my sticking point. I wish I brought my camera so I wouldn't doubt myself

385x0 <-------failed at bottom. Maybe shoulda tried 375..


So maxing bench tmr! Gotta remember my fucking camera..

Then deadlifts friday.

Samsuperjew
04-07-2010, 01:23 PM
Nice squatting man..... I know how it feels to forget your camera though :(

PokLim
04-07-2010, 05:58 PM
FUCk

max out bench
185x1
205x0 <-------FUUUUUU..stuck at lockout...!!! TWO MORE INCHES AND IT WOULDVE BEEN UP!!!

not maxing my dl..dont really feel a need. I just wanted to see where my bench/squat were. Even though i did not set a new 1rm PR for bench, i know i have improved.

progress on 9 weeks of madcows

squat - 295x3 -----> 315x3
bench - 165x3----> 195x2
dl - iunno..----> 455x5
mp - 120x1 ----> 115x5

Yep. Gonna do a westside/madcows template now.

Billsterl
04-07-2010, 06:01 PM
strong everything, especially mp:D

KGM
04-07-2010, 06:02 PM
Nice progress on the Madcow!
I agree you should have went for the 375 instead of the 385 squat since you got stuck but nice job either way.

PokLim
04-11-2010, 08:16 PM
thanks guys..maxing out could've been better. The week at school was pretty whack.


Anyways will be doing 5/3/1 for the next 5 weeks. Will see how I progress.

Deadlift – 5/3/1
Leg Curls – 5x10
BB Curls – 3x10
Situps – 5x10

Bench – 5/3/1
DB Military Press – 3x10
BB Rows – 3x8
Tricep pushdowns – 5x10

Squat – 5/3/1
Hypers – 5x10
Leg Extension – 5x10
Hanging Leg Raises – 3x10

MP – 5/3/1
Dips – 3x10
DB Rows – 3x10-20
CGBP – 3x8

DOA
04-11-2010, 08:18 PM
No vertical movements for lats?

PokLim
04-12-2010, 03:29 PM
Ummm, im not sure. I dont feel much benefit in lat pulldowns and I cant do pullups...=\

5/3/1 W1 D1

K....so fcking my teacher talked for 30 mintes so i only had 30 to do the workout

Deadlifts -
385x15 <-------was going for 20...but failed

Situps at home right now. :D

Billsterl
04-12-2010, 04:09 PM
FAIL, strong pr, in the summer u were doing 380 x6 i remembered lol

PokLim
04-13-2010, 05:56 PM
yeash i guess

so the name of the week is 1 hour classes that my teacher talks 20-30 minutes for...

Close grip Bench
45x8
95x5
135x3
155x2
185x2
185x2
195x1
205x0

Felt really strong for benching close grip...o.O..weird..lol

WANTED TO DO ROWS BUT NO FCKING TIME!! ARGH

i dont really know what im doing program wise right now. As long as I hit higher weights or higher reps each week i'll be happy. Gotta do all 5 lifts though. Bench, rows, squats, mp, deadlift once a week.

vsvs
04-13-2010, 06:18 PM
strong tris? lol
isnt that a PR @_@

PokLim
04-19-2010, 10:02 PM
yeah i think so

anyways.....changed routine again..hopefully gonna stick with it...wsfsb

close grip bench press
worked up to 175x5

db incline bench
35x15
35x12 <---was hard..lol

bb rows s.s. face pulls
135x12,10,10

and 110x10,10,10

BB Shrugs
135x12,12,12 <---i know really light was getting the hang of it

DB Curls
25x12x2

yep..a lot more volume than im used to

DOA
04-19-2010, 10:20 PM
which skinny bastard template are you following?

PokLim
04-20-2010, 06:08 PM
the third one...:D

DE Lower

Box Jumps - not sure of the exact height..somewhere around mid ass

6 sets x 3 reps

BSS - fucking hard!!
bw x 8
bar x 2 sets x 9,10

hypers
15 lbs x 4 sets x 12

abs

4x10

Billsterl
04-21-2010, 10:55 PM
lol is that the first time u've ever done shrugs?

175 x5 close grip is sick

PokLim
04-23-2010, 10:20 PM
hmm..first time in a very long time. was just getting the feel for it.

Thanks billy!!

ME Lower

Sumo DLs
365x1
405x1
435x1
475x3 <----sick...3rd rep was shitty form and a hell of a struggle. but i'll take it

Hypers

Billsterl
04-23-2010, 10:34 PM
holy shit man, so jearous

vsvs
04-24-2010, 01:02 AM
aw shit ur catching up to mine lol

PokLim
05-31-2010, 05:56 PM
5/3/1 wave 1 week 1 day 1

Squats - onto a bench - 1-2" above parallel

170x5
190x5
220x10

Leg Press
2 pps x 15 x 4

Leg Curls
120 x 15 x 4

Abs

Billsterl
05-31-2010, 07:02 PM
rugby season over?

PokLim
06-01-2010, 06:30 PM
yeah. :D:D. About time.

5/3/1 W1 W1 D2

CGBP
105x5
120x5
135x10

db incline bench
30x15x3

db rows
40x15x3

gonna up one set for the assistance next time. Maybe take some more rest in between also.

PokLim
06-04-2010, 04:24 PM
workout from yesterday..

5/3/1 w1 w1 d3

sumos
245x5
275x5
315x15

curls and lat pulldowns and hypers/abs

Billsterl
06-06-2010, 10:17 PM
good work, u got like a 8 rep head start....

PokLim
06-07-2010, 03:29 PM
<3 Thanks billy


5/3/1 W1 W2 D1

Box Squats- 1-2" high

185x3
210x3
235x10 <--felt better than last week.

Leg extensions -
130x15x3

leg curls -
130x15x3

leg press was taken so i did extensions instead

curls/abs.

yep

PokLim
06-08-2010, 03:47 PM
5/3/1 w1 w2 d2

cgbp
115x3
135x3
145x11 <---felt nice

chinups
5 sets of 3

pushups
total 50 reps <--easy, will increase next time

PokLim
06-09-2010, 05:59 PM
5/3/1 w1 w2 d3

sumos
260x3
295x3
335x15

preacher curls
65x8x2

ye..

PokLim
09-30-2010, 02:38 PM
guess i'll start logging here too for the phaggot miscers at york.


day3

sumo dl
worked up to an easy 325x2

speed sumos
260x8 sets x 3 reps

90 seconds rest

Circuit
90 sec rest b/w each exercise, 2-3 mins rest between each circuit

bb row
135x8
135x8
135x8

sldl
185x8
185x8
185x8

reverse grip pulldown
70 x 8
70 x 8
70 x 8


4th exercise was supposed to be GM's but the squat racks were taken for the whole hour i was there..oO

I'll do ghetto ghrs at my condo gym tmrw. Also chest/shoulder work tmrw.

PokLim
10-02-2010, 09:11 PM
umm...been feeling so tired lately. had a combined 10 hrs of sleep last two days.

Smoked weed last night. Don't even know why....it's awesome during, but the come down from it for me is depressing as fuk. :S

anyways

day 4 - this day is gonna be in my condo, just go in and fool around

db's only go up to 45 so whatever

db floor press
45x15
45x15
45x15
45x15

one arm db snatch
45x5
45x5
45x5

biceps

yep.. that's all. :p

PokLim
10-03-2010, 01:07 PM
Week 1 lifts
Squat - 185x3
Deadlift - 325x2
Incline bench - 115x5
DB Flat Bench - 60x8

Goals for Week 10
Squat - 245x3
Deadlift - 435x1
BB Incline - 145x5
DB Flat - 80 x 5

PokLim
10-04-2010, 04:45 PM
day 5 -

squats
205x3
205x3
205x3
205x3
205x3
205x3

90 sec rest each set..was done in like 12 minutes.

db rows
85x10
85x10
85x10 <-------PR

abs

was pretty good. I think the db rows were a PR..LOL..dunno how..but okay.

DOA
10-04-2010, 04:46 PM
was the gym busy today?

PokLim
10-04-2010, 04:59 PM
was the gym busy today?

it was just like any other afternoon. Saw some phaggots wearing misc shirts and was like.

http://blog.internetnews.com/apatrizio/do-not-want-dog.jpg


not srs. they were looking fine. gonna place my order for some shirts tonight.

LudiWithKnives
10-04-2010, 08:57 PM
were you doing your squats for speed? didnt really watch when you did them

PokLim
10-05-2010, 11:03 AM
^^^ err, some sets were harder than others but it was pretty easy

day 6
incline bench
120x5
120x5
120x5

db bench
65x8
65x8
65x7 <---ugh

tricep pushdowns
70x15x3


meh..

PokLim
10-07-2010, 11:52 AM
day 7

Sumo Dls

135x6
185x3
225x2
275x1
315x1
335x1
So i was supposed to do a double with 350

but i was feeling it...so..
365x2 (40 lb jump from last week and was 10x easier)

I was feeling great at this point. Was destroying everything. Everyone bert staring me.

Speed sumos
285x3
285x3
285x3
285x3
285x3
285x3
285x3
285x3
90 sec rest between sets
yeee..these were ACTUALLY SPEED. Last week with 260, i was slow as fuk but naw. Killed it.


Adrenalin rushing by this time, feeling like a boss.

Circuit
BB Row
140x8
140x8
135x8

SLDLs
190x8
190x8
190x8

Underhand Lat pulls
80x8
80x8
80x8

GM's
did 135x8
then threw on 185......didn't feel shiit..oO
ithinkimdoinitwrong. will watch vids later...


Ate a mcmini pwo. :D

Now I'm stuck at school for 6 hours until my next class...

FAIL

mjc565
10-07-2010, 01:01 PM
nice that you're back. good lifting bro

PokLim
10-07-2010, 09:56 PM
thanks brah


btw bevan


did all that with the "thick" bar. Pouse...

DOA
10-07-2010, 09:59 PM
did all that with the "thick" bar. Pouse...

hahahahahahahahahaha

PokLim
10-07-2010, 10:47 PM
hahahahahahahahahaha

will you be lifting at york next week??

If so, what days? since its closed monday.

DOA
10-07-2010, 10:58 PM
will you be lifting at york next week??

If so, what days? since its closed monday.

tuesday and friday

Billsterl
10-08-2010, 01:21 AM
nice deadlifts brah

PokLim
10-11-2010, 02:22 PM
I'm probably not going to york this week to lift. I got a 7 day pass for extreme fitness 2 mins from my house so whatever.

Thanks billy


Lifting this week on tues,wed, fri, saturday <3

vsvs
10-11-2010, 04:30 PM
lol is it the one underground of life square?

PokLim
10-14-2010, 09:53 PM
yeah.

day iunno

sumos
385x2 <---easy

spit when i breathed out..LOL..almost hit a huge black guy. meh.

so i brain farted here.....and did my circuit (totally forgot to do speed deads)

bb rows
145x8x3

SLDL
205x8x3

Lat Pulls and Leg Curls


After the 2nd circuit, i realized i didnt do speed deads, so i said i'd do them after.


Went to do them....grip was broke as fk after the circuit.

Speed Sumos
315x3
315x3

Was supposed to do 6 sets....couldn't hold onto the bar after that...fml.


Left depressed and down. Theme of the week. yep.

Billsterl
10-16-2010, 11:41 AM
soft, i could do that

PokLim
10-19-2010, 10:38 PM
recent pic

http://i296.photobucket.com/albums/mm191/nhl_2k2/DSCF2438.jpg

will get vids tmrw


quads have gotten insanely smaller. lost about an inch or two..:(

vsvs
10-19-2010, 10:55 PM
STRONG DIRTY BULK
Lol decrease calories son

vamshi
10-20-2010, 12:13 AM
cmon sushi. lift moar.


Thanks brah. :top:

Billsterl
10-20-2010, 02:30 PM
:ugh:

PokLim
10-20-2010, 05:58 PM
yeah strong pudge.LOL

coan/phillipi week 4

Sumo DLs
135x8
185x4
225x2
275x1
315x1
365x1
410x2 <----easy as 1,2,3,a,b,c, easy peazy lemon squeezy

Need to keep chest up more.

http://www.youtube.com/watch?v=GaekGzNfxS8

Speed sumos
340x3
340x3
340x3
340x3
340x3

BB Rows
155x3x8

SLDLS
225x3x8

Reverse grip lat pulldowns
90x3x8

Billsterl
10-20-2010, 08:16 PM
there those speed pulls? YEAAAAHHHHHH BUUUUDEHHHH

vsvs
10-20-2010, 09:27 PM
Fast pull, but looked like you jerked it too much

PokLim
10-23-2010, 11:28 AM
there those speed pulls? YEAAAAHHHHHH BUUUUDEHHHH
It was 90%. :)
Fast pull, but looked like you jerked it too much

Hmmm, you mean locking out? Will see what happens next time..oO



Been coughing and shiit. Quads have lost like an inch or two, but hams continue to get stronger through my accessory work. Have not been squatting, don't know when I plan to squat.


Been doing some chest,triceps,biceps in my condo gym. meh. yep.

Only goal right now - Back to 500 DL. .

PokLim
11-11-2010, 10:49 PM
k...ive been a big punani lately only doing DLs...so time to stop being a phaggot.

vamshi
11-11-2010, 11:05 PM
Phaggot = only doing chest and biceps.

speaking of which.....:D

PokLim
11-12-2010, 09:00 AM
^^ lol...i see............


Friday AM -

Power Cleans - dont know how heavy the bar is...
10kg on each side - 3x3
15 kg on each side - 4x2

meh...iunno..have to keep practicing form. Not sure if doing right. Should video next friday.


Chinups - fucking chinups hate me
5,3,3,3,3,1 <----wtf 1..-.-

Dips - shoulder feels good
8,8,8


okay....will add more weight for power clean. will add a set for chins/dips

LudiWithKnives
11-12-2010, 11:08 AM
strong workout... o.o

lol your lifts are so tilted to your sumos

PokLim
11-13-2010, 11:15 AM
strong workout... o.o

lol your lifts are so tilted to your sumos

yeah......no strength in some departments...srs. feels bad man.

Traps sore as fuuck. Will do 20 mins cardio in a bit. :).

PokLim
11-15-2010, 01:00 PM
Monday AM -

bit of dynamic stretching here and there..

Military press-
95x5
100x5
105x5 <----lulz i guess all my dicking around in my condo gym paid off. Didn't lose strength here. possible gain......

Sumo DLs- no power off the floor cause of lack of squatting. yep. but still easy..oO..maybe upper body got stronger..dunno wtf.

415x5 <----yep.....

:). Lady told me not to drop the weights. I smiled and apologized. She proceeded to suck my dick in the middle of the gym after that. No biggy.

Abs

vamshi
11-15-2010, 01:11 PM
Thats why i left my old gym. Old man insisted i make my deadlifts 1 inch rom rack pulls or i cant deadlift at all.

Get the MP up! you are miles stronger than me in sq/dl but our MP is basically equal.

Billsterl
11-15-2010, 02:20 PM
Thats why i left my old gym. Old man insisted i make my deadlifts 1 inch rom rack pulls or i cant deadlift at all.

Get the MP up! you are miles stronger than me in sq/dl but our MP is basically equal.

its coz he cheats with sumo style:trytofly:

he cant squat much either so its ok

vamshi
11-15-2010, 04:06 PM
You haven't seen cheating on deadlifts until you've seen this video.

http://www.youtube.com/watch?v=Y0FCzvFzXtk

SlaveChamber
11-15-2010, 04:26 PM
You haven't seen cheating on deadlifts until you've seen this video.

http://www.youtube.com/watch?v=Y0FCzvFzXtk

wat is this i dont even....

Billsterl
11-15-2010, 05:02 PM
You haven't seen cheating on deadlifts until you've seen this video.

http://www.youtube.com/watch?v=Y0FCzvFzXtk

i think my rack pull ROM is longer than that...

PokLim
11-16-2010, 04:44 PM
ITT: Haters.


Tuesday AM -

DB Bench
70x5
70x5
70x5

Dips
10,8,8

Incline Bench
115x6,4

Yep..took like 30 mins...meh.

PokLim
01-22-2011, 01:42 PM
:).

Commence serious lifting.

PokLim
01-23-2011, 09:37 AM
Okay, I've decided on exmgq's routine to get progress started again and to get myself back into it mentally.

Monday:
Squats 2 x 5
Box squats 2 x 4
Leg presses 2 x 5 (pick 2 of the three listed as long as one is squats)
Calves (your choice of exercise) 2 x 10

Tuesday:
Wide grip flat bench 2 x 6 (index fingers on the rings)
Decline medium grip bench 2 x 6 (pinkies on the rings)
Weighted dips 2 x 10
Upright rows or side laterals 1 x 10

Thursday:
Dead lifts (rotate variations each week) 2 x 5
reverse hypers, pull thrus or glute ham raise 1 x 10-15
Bent over rows 2 x 4
Reverse grip narrow grip pull downs 2 x 6
Standing wide grip curls 2 x 8 (or your favorite curl here)

Goals for this routine/period of time
Squat - Be able to hit 275x5 again
Bench - Rep 185
Deadlift - 405x5

After I get there, shit will get real...but for now. Log will be filled with weaksauce lifting. :)

PokLim
01-24-2011, 08:57 AM
1a

Front Squats
135x3
155x5
165x5 <-------quads are significantly weaker.

Leg Press
3pps x 6
4pps x 5 <------was a struggle.. :S
2pps x 10

Calf Raises
135x10x2

Hanging Leg Raises
10
10

that is all.