Noobie's SPBR Log

[lawlz_xD]

Previous Lifting History: I've been lifting for about 6 months, but only seriously for about 1 month. I WAS on bbing splits for about 4 months than switched over to Bill Starr's 5x5 which should be considered serious lifting but in all honestly, my diet was completely random with no type of tracking,etc. I have gotten my diet in as much order as I can with a daily plan and decided to go onto IA's SPBR to focus on what matters, getting stronger on the BIG COMPOUND LIFTS!

In this log I will occasionally log cals, log every workout to the best of my ability, and update pics every month or two!

Starting Lifts:
Bench:15x45/8x50/6x55/4x60
Squat:15x65/8x70/6x80/4x90
Deadlift:15x55/8x60/6x70/4x75

165 pounds (After Bulk)
Bench:135
Squat:225
Deadlift:235

Hopes for the 6 months:
I am a 16 year old weakling, and am small, but now that I have an actual diet/plan and a GREAT routine I hope to get stronger+bigger!

Goal Lifts in 6 months:
Bench:185x1
Deadlift:315x1
Squat:315x1

Diet Plan:2800 Cals Daily (clean foods), 180G+ Protein MINIMUM

[lawlz_xD]

Just finished 1st week of SPBR, great week if I say so myself, I suffered a cold starting from the squat workout and felt much weaker, hopefully I'll be much stronger NEXT cycle!

Day #4
Incline DB Press:47.5x5 (3 sets)
Flat DB press:50x8 (4 sets)
DB Shoulder Press:27.5x8 (3 sets)
Weighted Decline Crunches: 3x15 (35 lbs.)
Tricep Pushdowns:35x10 (3 sets)

[lawlz_xD]

Workout #1 (2nd week) Red=Last Week, Green=This week

Squat 3x5:
225lbs. 235lbs.

Pullthroughs 3x10:
27.5lbs.

Bent Row:
115lbs. 125lbs.

Dumbbell Curl 3x10:
35lbs. 37.5lbs.

Standing Calf Raises 3x15:
180lbs.

[lawlz_xD]

Workout #2 (2nd week)

Flat Bench Press 3x5:
135 145 (1 rep failure on last set)

Incline DB Press 4x8:
45 47.5 (1 rep short of failure for all sets)

DB Shoulder Press 3x8:
27.5 27.5-30

Skullcrushers 3x10:
30 35

Weighted Situps 3x15:
25lbs. 35lbs.

Summary: Sort of disappointing workout with a lot of failures, will definitely be hitting these same weights next week in HOPES of getting all my reps in. I actually failed 45 last week on Incline DB Press (it isn't in my log) and had intentions of hitting it again this week but for some reason picked up 47.5s. For going up 5lbs. and only missing 1 rep on each set, I don't think it's TOO bad. Better luck next time.

Stay tuned for Wednesday's workout which includes deadlifts where I will be attempting a PR of 255lbs!

[lawlz_xD]

Workout #3 (2nd Week)

Deadlift 3x5:
245 255

Leg Press 2x10:
315

Chin-ups 4x6

DB Curl 3x8:
37.5 40

Standing Calf Raises:
165 180

So far my diet consists of 2800-3000 calories a day with usually about 190-200g of protein.

Meal #1 7:00 A.M.:Artichoke Chicken Lean Pocket=260 cals/10g; 2 Cups 2% fat milk w/ 3/4 cup eggwhites=260/26g

Meal #2 11 A.M.:Turkey Burger w/ 1 cup milk=450 cals/15g

Meal #3 3 P.M.: 2 pieces of Tilipia/1 cup Jasmine Rice:490=19g

Meal #4:1xSyntha 6 Protein Powder in water=200 cals/22g

Workout

Meal #5 (PWO):1x Syntha 6 Protein Powder in water=200 cals/22g

Meal #6 4xfish nuggets/1 piece tilipia/1xcup Jasmine Rice=600=30g

Before Bed:1/2 serving Cytogainer w/ 2 cups milk=600 cals/50g

Total:~2800 calories and ~200g protein

How does my general diet look?

[lawlz_xD]

Workout #4 (End of 2nd Week)

Incline DB Press 3x5:
47.5lbs. 50lbs.

Flat DB Press 4x8:
50lbs. 52.5lbs.

DB Shoulder Press 4x8:
30lbs. 30lbs. (More reps on last set)

Weighted Situps 3x15:
40lbs]. 45lbs.

Tricep Pushdowns 3x10:
35lbs.

Summary: Pretty good workout! As far as I can tell I AM getting stronger, let's hope the strength gains keep coming =] I am loving this routine so far.

[lawlz_xD]

Workout #1 (Week 3)

Squat 3x5:
235 245

Pullthroughs 3x10:
27.5 30

Bent Row 4x6:
120(form was a bit off) 120

Alt. DB Curls 3x8:
40lbs. (3x10) 40lbs. (3x12)

Standing Calf Raises 3x10:
165lbs. 180lbs.

All in all good workout, ATG squats are nice and heavy but they feel great. I feel great, diet is a bit hard to follow at times since I have to wake up at 6:00 AM to have enough time to prep a nice protein-filled meal before school but I am definitely getting stronger, hopefully size will follow later down the road.

[vsvs]

Good on you for following the routine.
Aim for 2x BW in grams of protein.

[lawlz_xD]

Workout #2 (Week 3)

Flat Bench Press 3x5:
145(failure) 145

Incline DB Press 4x8:
47.5 (failure) 50

DB Shoulder Press 3x8:
30 32.5

Skullcrushers 3x10:
35 45

Weighted Situps 3x10:
45lbs. 50lbs.

Summary:Bench Press is not my lift, not sure if I should attempt 150lbs. next week, I have a much easier time going up on flat/incline DB presses for some reason...

[DOA]

Nice job so far, do you use proper form in bench? When I learned all the little tricks My bench went up big time

[lawlz_xD]

I think I have decent bench form, nowhere close to perfect but I do use full RoM, arch my back, go down to chest. I heard pinching/tucking in your shoulder blades is good but I personally haven't tried it.

P.S. Thanks for the support =] Nice lifts dude!

[lawlz_xD]

Workout #3 (Week 3)

Deadlifts 3x5:
255 265 (failure on last rep on last set =[)

Leg Press 2x10:
315 405

Chinups 4x6

DB Curl 3x10:
40x12 40x12

Calf Raises 3x10:
185 210

Summary:A very dissapointing workout. While on my 2nd set of deadlifts, I was on my 3rd rep and the bar started to get very oily and slippery, making it almost impossible to hold properly. It messed up my momentum and...ugh...will attempt same weight next week.

[lawlz_xD]

Workout #4 (Week 3)

Incline DB Press 3x5:
50 55

Flat DB Press 4x8:
52.5 60 (1 rep short on last set)

DB Shoulder Press 3x8:
30lbs. 32.5lbs.

Tricep Pushdowns 3x10:
35lbs. 42.5lbs.

Weighted Situps 3x10:
45lbs. 50lbs (3x15)

Summary:Although I was 1 rep short on flat DB, I think I am getting stronger considering I hit 52.5s last week! Nonetheless, I still failed so I will reattempt 60 again next week. Overall, a pretty good workout.

[lawlz_xD]

Workout #1 (Week 4)

Squat 3x5:
245 255

Pullthroughs 3x10:
30 45

Barbell Bent Row 4x6:
125 135

Alt. DB Curls 3x8:
40x12,40x12,40x12 40x15,40x15, 45x6

Standing Calf Raises 3x10:
210 225x15

Summary:Good workout overall, squats actually felt easier than last week even though it was a 10 pound PR. Even so, I feel like I'm pushing my limits on these 10 pound PRs every week and will most likely start trying for 5lbs. from now on.

[lawlz_xD]

Had a bad workout today, went to mom's gym for the day and I swear everything felt like twice as heavy, no new PRs today =*[, i'll be working out at my regular gym from now on.

Bench 3x5:
145

Incline DB Press 4x8:
40

DB Shoulder Press 3x8:
27.5

Skullcrushers 3x10:
45

Weighted Situps 3x10:
50lbs.

[DOA]

It was an off day. Chin up and recover then off to the next workout!

[lawlz_xD]

Thanks for the encouragement xfactor! I'll be posting to your log soon...Off days really do suck and lower my confidence but i'm going to go into the gym after tomorrow with intentions of kicking some iron ass!

[lawlz_xD]

Workout #3 (Week 3)

[B]Deadlifts 3x5:
265 (Failure) 265

Leg Press 2x10:
405 425

Pullups 4x6

Alt. DB Curl 3x8:
40x12-15 45

Standing Calf Raises 3x10:
210 225x15

Summary:Pretty good workout, I was WIPED after deadlifts and leg press, sets were FREAKING heavy, especially on deadlifts. My upper back rounds ever so slightly on my heavy sets. Imagine putting your hand straight out in front of you and curling your fingers ever so slightly, and that's what my back looks like. Is this ok? I am VERY OCD about my deadlift form. I don't get lower back pains but I do feel a sort of sore, hope that's a good sign...

http://www.youtube.com/watch?v=QVq2RJFuPDo

0:58-1:xx is what my back looks like on those super heavy sets.

[lawlz_xD]

Workout #4 (Week 4)

Incline DB Press 3x5:

55 60

Flat DB Press 4x8:

60 (Failure on last Rep)60 (Failure 2nd Set)

DB Shoulder Press 3x8:

32.5 32.5

Tricep Pushdowns 3x10:

42.542.5

Weighted Situps 3x10:

50lbs.x15x360lbs.x15x3

Summary: Overall, a pretty decent workout. I failed on Flat DB press really early which was a bit disappointing but I think it was due to me being stupid and going up 10lbs. on Incline right before. Perhaps I should lower the weight on Incline next week and up on Flat DB?

[DOA]

No the main movement is the first one and the one that mattes. You need to keep progressing on that and increase the accesories when they are really easy. The accessories help your main lift not take away from it. I realized this early october hope this helps :)

[lawlz_xD]

Thanks xfactor, I always really felt that flat DB was the "main" lift. But maybe that's just the one I care about more XD

[lawlz_xD]

Workout #1 (Week 5)

Squats 3x5:
255 265

Barbell Bent Row 4x6:
135 145

Pullthroughs 3x10:
45 55

Alt. DB Curl 3x8:
45 45 (Hit 12 on last set)

Standing Calf Raises 3x10:
225x15 225x15 (Hit 25 last set)

Summary: This was a good workout, can't believe I pulled another 10lbs. PR on my squat, was heavy as heck though! Very happy, but at the same time, sad? My squat now equals my deadlift...=/ I am thinking about going through a deload, what do you guys suggest? My body feels a bit fatigued but nothing serious, just a combo of school+heavy lifting probably. Either way, I am switching up the exercises per IA's recommendations.

Also, I'd like to note that when I was on Madcow's 5x5 2 months ago, I could barely squat a 265 triple, now I am hitting it 3x5, cheers!

Here are my list of changes in routine, not TOO different.

Barbell Bench----> Flat DB Press 3x5 (My goal is to hit 70s, currently at 60s 4x7ish atm)
Squats: No Sub
Deadlifts:No Sub
Incline DB Press----->Incline Barbell Bench Press
Skullcrushers------>Overhead DB Tricep Extension
DB Shoulder Press------>Military Press
4x8 Flat DB Press on Incline Day------>Dips

[lawlz_xD]

Workout #2 (Week 5) *Start of new rotation)

Flat DB Press 3x5:
65 (On 3rd set, I failed on last rep because I was too hyped up and wasn't paying enough attention to form, came back again and hit the last set)

Incline DB Press 4x8:
50 (This was pretty easy)

Military Press 3x8:
75

Overhead DB Tricep Extensions 3x10:
45

Weighted Situps 3x10:
55lbs.x15

Summary: First week of the new workout rotation, P.S. I am deloading next Wednesday. Anyways, I love dumbell benching...a lot more than barbell benching, I just feel like I progress more on DBs, crazy right? My short term goal for flat DB press is 70s, which are pretty big, wish me luck guys!

[DOA]

I like flat dumbells for accesory but do what you feel comfortable with. It will work you stabilizers more but it wil be harder to increase weight if your gym uses 5lb increase. Nice lifting btw

[lawlz_xD]

Workout #3 (Week 5)

Deadlifts 3x5:
265 270

Leg Press 2x10:
425 455

Chin-ups 4x6

Preacher Curls 3x8:
80lbs.x2x8, 70x11

Standing Calf Raises 3x10:
225x15 240x15

Summary: Pretty good workout, tried experimenting with deadlift form, shoulder behind bar, butt down a little further and just pulled, felt like my lower back was used a lot less than before. Upper back rounding a little bit but lower back is staying fairly straight which is a good thing =]. My 1 week deload starts next Wednesday.

[lawlz_xD]

Workout #4 (Week 5)

Incline DB Press 3x5:
60 60x5,60x5,60x7 (Rep PR)

Dips
4x8

Military Press 3x8:
75 85x8,85x8,85x6 (Will Repeat)

Overhead DB Extension 3x10:
45 52.5,x10,52.5x10,52.5x14

Weighted Situps 3x10:
55lbs.x15x3 60x15x3

Summary: Great workout, I feel stronger every workout, simply love this program and would recommend it to anybody, I'll definitely miss lifting for a week after next Wednesday but it's for the best. My chest hurts when doing dips but I forgot how much I missed them. Looking forward to adding some weight soon.

[lawlz_xD]

Workout #1 (Week 6)

Squats 3x5:
265 270
*Vid*
http://www.youtube.com/watch?v=_bJcfhgGFps&feature=player_embedded

Rows 4x6:
145 155

Pullthroughs 3x10:
55 50x2x15,60x15

Preacher Curls 3x8:
80x8,75x2x8 80x8,75x8,75x12

Standing Calf Raises 3x10:
240x3x15 240x3x15

Summary: Good workout! Hit a 5lbs. PR on squat, 3rd rep was a bit high depthwise but after watching it a couple times I think it was parallel, thoughts on this guys? Haven't maxed out on bench for a while so I decided to, ended up hitting 185x1, which is a long-term PR for me, so i'm ecstatic about that. It's not much, I know, but when you're a guy like me and you started out barely being able to bench the bar for 3 reps, it's pretty good! 1 more workout until deload, =]

Any tips/thoughts on my squat form?

[DOA]

Good job buddy! And don't always explain that you are weak, you are trying to get stronger. There is always someone stronger than someone, remember that.

[lawlz_xD]

Thanks for the encouragement! I really appreciate it...any comments on my squat/form?

[DOA]

On your later reps you appear to just drop rather than slowly go down. Try to go down low and then explode up. Even if the bar does not fly up the intention to move it as fast a s possible will be their. Good Luck :)

[lawlz_xD]

Workout #2 (Week 6)

3x5 Flat DB Press:
65 65x5,65x5,65x6 (Rep PR)

Dips 4x8:
4x8,4x8,4x8,4x6

Military Press 3x8:
85 75

Overhead DB Tricep Extensions:
47.5/52.5 40/47.5

Ab Work 3x10:
60lbs.x3x15 65

Summary: Swim season started today, I now have to lift right after swim, this workout was a total killer in terms of energy. I don't know how I'm going to keep going like this but i'll keep pushing, did set a new rep PR on the main lift of the day but assistant lifts went down a bit, don't know how this will affect me in the future. Also, don't know how I'm going to continue bulk, eat more I guess? Anyways,starting 1 week deload now.

[lawlz_xD]

Sorry I haven't posted in my log recently. I've still been keeping up with workouts, don't worry =]. I've cut swimming to 3 days a week so it's not too bad, I just dirty up my cals a bit on swim days.

Workout #3 (Week 6)

Deficit Deadlifts (off of 1 plate, ~1 inch) 3x3:
275x3

Leg Press 2x10:
455 455

Chinups 4x6

Standing EZ-Bar Curl 3x8:
80 80x10 (Rep PR)

Calf Raises 3x10:
255 240x3x15
---------------------------------------------------------------------------------
Workout #4 (Week 6)

Incline Barbell Bench 3x5:
145

Flat DB Press 4x8:
50

Military Press 3x8:
75 75

Overhead DB Extension 3x10:
42.5 45

Ab Work (Couldn't get to it today)

------------------------------------------------------------------------

Workout #1 (Week 7)
Box Squat 3x5:
275

Barbell Rows 4x6:
155 145 (Form was stricter)

Pullthroughs 3x10
55 75

Standing EZ-Bar Curl 3x8:
80x10 80x4x8

--------------------------------------------------------------------------------

Workout #2 (Week 7)

Flat DB Bench Press 3x5:
65x6 70x5

Incline DB Press 4x8
52.5 50

Military Press 3x8
75 75

Overhead DB Extension
47.5 47.5x4x10

Weighted Situps 3x10
55lbs. 60lbs.

Summaries: Box Squats feel good, my goal is to hit 3 plates 3x5 before summer starts (~3 months), Deficit deadlifts feel pretty good to me, nice break from conventional deadlifts, also looking to hit 3 plates before summer. I never thought I'd be able to press up 70 pound DBs for flat DB press! Just 2-3 months ago I thought it was impossible for me to even hold the dang things! Diet has been pretty good, I'm around 179.5lbs. right now, looking to probably bulk up to 190lbs. My daily diet is listed below...give or take a FEW differences depending on what I have available.

Today's Diet Cal/Protein:
Meal 1:Turkey Sandwich/Chicken Lean-Pocket;2 cups of 2% milk w/ 2 scoops whey 260/18g; 460/70g

Snack: 1/4 of Almonds; 170/6g

Meal 3:Chicken/Turkey Sandwich w/ 1 cup milk 430/20g w/ Baked Potato

Snack #2:2 scoops whey in water;200/50g

Meal 4:2 pieces Chicken Breast, 3 eggs scrambled, 2 cups jasmine rice; 750/50

Snack#3:2 cups milk w/ 1 scoop whey; 360/45g

Before Bed: 2 cups of milk; 260=20

Totals: ~3100 Cals/280g protein

[lawlz_xD]

Workout #3 (Week 7)

Deficit Deadlifts (~1 inch off of a plate) 3x3:
LT:275x3,275x3,275x3
TT:275x3,275x3,275x7(4 rep PR!)

Leg Press 2x10
LT:455
TT:475x10,475x12

Chin-ups 4x6

Standing Barbell Curl 3x8
LT:80
TT:85x8,85x6,85x6,75x8,60x8

Standing Calf Raises 3x10
LT:255x3x15
TT:270x3x15

Summary: Freaking great workout! I felt a lot more comfortable with my deadlift form and pulled 275 pretty much with ease the first 2 sets, and just went all out on my last set and hit a 4 rep PR! 3 plates seemed so far away, but not seems a lot closer! Also hit a pretty big PR on Leg press but after that, energy levels went way down, and I was toasted which affected the rest of my workout but I was still able to hold through. Will repeat 85 on curls next time until I can get all the reps.

[lawlz_xD]

Workout #4 (Week 6)

Incline Barbell Bench 3x5:
145

Flat DB Press 4x8:
50

Military Press 3x8:
75 75

Overhead DB Extension 3x10:
42.5 45

Ab Work (Couldn't get to it today)


Workout #4 (Week 7)
Incline Barbell Bench 3x5:
145 145x5,145x5,145x7 (2 rep PR!)

Flat DB Press 4x8:
50 60

Military Press 3x8:
75 75

Overhead DB Extension 3x10:
45 45

Situps 3x10:
None 75lbs.

Summary: Pretty good workout, after hitting some pretty nice PRs on my Incline Bench/Flat DB Bench, I just didn't have enough juice left to go up in weight on my military press on DB extensions.

[PokLim]

One tip, KEEP EATING. And get adequate rest. :D

and KEEP LIFTING HEAVY

[lawlz_xD]

Workout #1 (Week 7)[/B]
Box Squat 3x5:
275

Barbell Rows 4x6:
155 145 (Form was stricter)

Pullthroughs 3x10
55 75

Standing EZ-Bar Curl 3x8:
80x10 80x4x8

Workout #1 (Week 8)
Box Squat 3x5:
275 275x5,275x5,275x7 (2 rep PR!)

Chest Supported Row 4x6:
155 (Barbell) 100lbs. (Chest Supported on T-Bar Row)

Pullthroughs 3x10
75 70x10,70x10,70x20 (Stricter Form on all sets than last week)

Standing EZ-Bar Curl 3x8:
80x4x8 80x8,80x8,80x11 (3 rep PR!)

Summary:Pretty good workout, I might have hit 8 on box squats, but on one of the reps my right leg slipped back but I kept the balance and hit the rep...but just to be safe, I hit 7 good reps.

[vsvs]

Good, steady progress
Nice work

[lawlz_xD]

Workout #2 (Week 7)

Flat DB Bench Press 3x5:
65x6 70x5

Incline DB Press 4x8
52.5 50

Military Press 3x8
75 75

Overhead DB Extension
47.5 47.5x4x10

Weighted Situps 3x10
55lbs. 60lbs.


Workout #2 (Week 8)

Flat DB Bench Press 3x5:
70x5 75x3x4

Incline DB Press 4x8
50 55

Military Press 3x8
75 75

Overhead DB Extension
47.5x4x10 55

Weighted Situps 3x10
60lbs. 75lbs.x2x10,75lbsx17

Summary: Had an all day swim meet yesterday and felt a bit sick today. Energy levels weren't the best but still managed to put up the 75lbs. DBs, although not 3x5, 3x4 is pretty close...but not quite the same, but I'll take it for what it is. For once, a couple guys at the gym (about my age and size a.k.a. small), looked at me in awe as they didn't think I could press up 75lbs, it felt really good as I'm a pretty weak and small guy and pale in comparison to some of you guys here. I am planning to hit my deadlifts on Wednesday and deload for another week.

A quick question, how should nutrition be during deload week? The same as if you were lifting heavy w/ a surplus of cals+1.5g/pound protein?

[vsvs]

The same.
I wanna see you do some 1RMs LOL it looks like you might have already put 100lbs on your total by now, fucking great

[lawlz_xD]

Jesus man, you're sick too? Looks like there's a cold/flu going around, where do you live bro (Cali here)?

I've been considering testing out my 1RM on the Big 3 for a while now, but I suck at maxes compared to good lifters like you.

Workout #3 (Week 8)

Deficit Deadlifts (~1 inch off of a plate) 3x3:
LT:275x3,275x3,275x7 (4 Rep PR!)
TT:295x3,295x3,295x4 (20lbs. PR!)

Leg Press 2x10
LT:475x10,475x12
TT:475x2x10

Chin-ups 4x6

Standing Barbell Curl 3x8
LT:85x6,85x6,75x8,60x8
TT:85x8,85x8,85x6,65x8

Standing Calf Raises 3x10
LT:270x3x15
TT:270x3x15

Summary:My goodness, I knew that 275 on deadlifts was pretty easy for me last week but I didn't know I'd be able to hit another 20lbs. so quick! 3 plates seems so close! It's not much compared to the amazing lifters here like vsvs/kgm/xfactor31 but it'd be a pretty big accomplishment for me. Keep lifting strong guys!

[lawlz_xD]

Workout #4 (Week 7)
Incline Barbell Bench 3x5:
145 145x5,145x5,145x7 (2 rep PR!)

Flat DB Press 4x8:
50 60

Military Press 3x8:
75 75

Overhead DB Extension 3x10:
45 45

Situps 3x10:
None 75lbs.

Summary: Pretty good workout, after hitting some pretty nice PRs on my Incline Bench/Flat DB Bench, I just didn't have enough juice left to go up in weight on my military press on DB extensions.

Workout #4 (Week 8)
Incline Barbell Bench 3x5:
145x5,145x5,145x7 155x5,155x5,155x4 (1 rep short, will repeat)

Flat DB Press 4x8:
60 65x8,65x8,65x7,65x7 (will repeat)

Military Press 3x8:
75 75

Overhead DB Extension 3x10:
45 52.5x10,52.5x10,47.5x10

Situps 3x10:
75lbs. 75lbs.x10,x11,x15

Summary:Pretty good workout, didn't think I'd be able to hit a 10lbs. PR on Incline, since my bench goes up so freaking slow. Even though I was 1 rep short on the last set, I still feel pretty confident that I am getting stronger (although slowly) at pressing. After Incline I hit a streak where I was 1-2 reps short on all my assistant lifts when I went up in weight, dissapointing! After squats on Sunday, I am going to start a 1 week deload.

Keep lifting guys!

[lawlz_xD]

Workout #1 (Week 8)
Box Squat 3x5:
275 275x5,275x5,275x7 (2 rep PR!)

Chest Supported Row 4x6:
155 (Barbell) 100lbs. (Chest Supported on T-Bar Row)

Pullthroughs 3x10
75 70x10,70x10,70x20 (Stricter Form on all sets than last week)

Standing EZ-Bar Curl 3x8:
80x4x8 80x8,80x8,80x11 (3 rep PR!)

Summary:Pretty good workout, I might have hit 8 on box squats, but on one of the reps my right leg slipped back but I kept the balance and hit the rep...but just to be safe, I hit 7 good reps.

Workout #1 (Week 9)
Box Squat 3x5:
275x5,275x5,275x7 285 (10lbs. PR!)

Chest Supported Row 4x6:
100lbs. 110lbs. (Chest Supported on T-Bar Row)

Pullthroughs 3x10
70x10,70x10,70x2072.5x10,72.5x10,72.5x15

Standing EZ-Bar Curl 3x8:
80x8,80x8,80x1185

Summary:Coming back from a one week deload, I didn't think I would be able to hit a 10lbs. PR on squats somehow. Afterwards, my entire leg felt like jelly! Feels good to be back.

[lawlz_xD]

Sorry for the hiatus guys! Swim has taken up most of my free time but I've still been running the SPBR 2x a week. It's been hard to gain weight and I've actually lost 2 pounds but the season is ending this week and summer is coming up soon! I am also planning to work with IA as soon as Summer starts and stay with him until swim starts next year (9 months). Goal by next years swim season, have some decent mass!

[lawlz_xD]

Been a long time since I posted in my log. Since my last post, I have trained under Wesley's guidance for about 3 months and now starting another 2 months with John. He has encouraged me to start up my journal once more. Completely different routine than the 3 day routine Wes had me on.

I'll only be posting the highlights of my workouts as to keep any confidential information...confidential.

Monday:
Power Squats (approx. 1.5 second pause: 245x2x5 (need to get the form down on these)
Leg Press: 315x1x13 (out of 20, went a bit too heavy here, will reduce weight next week)

Current Weight: About 177

[lawlz_xD]

Tuesday:
Paused Guillotine Press 2x5: 135lbs. (2nd set +2 reps)

Paused Decline Guillotine Press 2x10: 135lbs. (Went a bit too heavy, only hit 7 reps 2nd set)

[DOA]

The funny thing is I was looking for your log and i was like i wonder what happened to that asian kid.

[lawlz_xD]

HAHA, man..thanks for checking up my man, I appreciate it! I just checked out your log and MAN, you're getting way strong and way big. I'm at an 885 total right now...Wes put a solid 100 pounds on my total minus bench...which didn't go up at ALL during the 3-4 months I worked with him, totally not his fault though, my bench has a
always been stingy and we haven't been able to pinpoint why it's not going up. Anyways, John has me on a routine to attack my sticking points so we shall see how it goes in a couple months.

Thursday:
Deficit Deadlifts (~ 2.5 inches): 275x2x5
Pronated Grip Pullups: 6,6
Barbell Row: 115x2x10

[lawlz_xD]

Friday:
Paused Flat Bench Press: 145lbs. 2x5 (+1 rep on last set)
DB Press: 40lbs. 2x10

[lawlz_xD]

Monday:
Paused Power Squats ~1.5 sec pause: 250x2x5 (+5lbs.)
Leg Press: 295x1x20

Paused ATG squats are already getting extremely hard for me. I'm thinking whether it's the the fact that I am going past parallel (like how I usually squat) or is it really because I have trouble getting out of the hole..which is the reason why I am doing paused ATG squats in the first place.

What do you guys think?

[lawlz_xD]

Tuesday Week #2:
Paused Guillotine Press (~1.5-2 sec pauses): 150x2x5 (+5lbs.)
Paused Decline Guillotine Press: 115x2x10

[lawlz_xD]

Thursday Week #2:
Deficit Deadlifts: 280x2x5 (+5 lbs, +1 rep) Double PR!
Pronated Pullups: 7,6 (+1)
Barbell Row: 120x2x10 (+5lbs.)

[lawlz_xD]

Friday Week #2:
Paused Bench Press: 150x2x5 (+5lbs, +1 rep) Double PR!
DB Shoulder Press: 40x3x10

Great workout today, I am getting a lot more comfortable with benching!

[lawlz_xD]

Monday:
Paused Power Squats: 255x2x5 (+5lbs.)
Leg Press: 295x1x19 (1 rep short =/)


Paused ATG Squats are getting tougher and tougher every week. Everytime I get under the bar, I'm unsure whether or not I'm able to finish the set...bad feeling...

[lawlz_xD]

Tuesday:
Paused Guillotine Press: 155x2x5 (+5lbs.)
Paused Decline Guillotine Press: 115lbs.x2x10 (+1 rep)

I don't workout with anybody besides myself so I've asked many random people to spot me. Before I start my set, I tell them to NOT touch the bar unless I am going back down. They agree and I begin my set. I've had no problems so far until today. On my 4th/5th rep on Guillotine Presses, my spotter decides that i'm struggling TOO much and touches the bar. I don't think he lifted it up any and i'm pretty positive I would have gotten the lift regardless but the fact that he touched it destroyed any satisfaction of a PR. =/

[lawlz_xD]

Thursday Week #3:
Deficit Deadlifts: 285x2x5 (+5lbs.)
Pronated Pull Ups: 6,6
Barbell Row: 115x2x10 (+3 reps)

[lawlz_xD]

Friday Week #3:
Paused Bench Press: 155x2x5 (+5lbs, +1 rep) Double PR!
DB Shoulder Press: 42.5x2x10 (+2.5lbs each hand)

Great workout!

[vsvs]

welcome back lol
good job putting on 100lb to your total

[LudiWithKnives]

how do the guillotine presses feel? any issues with the shoulders?

i would think that they fully went against pling style of benching cuz youre elbows are flared?

[lawlz_xD]

Ludi, I do not have any problems when I guillotine press. I'm not sure where it fits in a PLing/Strength routine but I trust John's expertise in powerlifting. So far, so good. Than again, I don't guillotine press to the neck, but I try to get it as close as possible, somewhere in the upper chest region.

[mjc565]

congrats on the bench pr. keep it up.

[lawlz_xD]

Monday Week #4:
Paused Power Squats: 225x2x5; 185x10 (2 second pauses)
Leg Press: 295x20 (+1 rep)

Summary: Decided to massively drop the weight on my Power Squats because of the fact that in previous weeks, every rep/set was a grinder for me...I probably wouldn't have progressed very far on those. Now concentrating on form/the pause.

What would be better in the long run?

[lawlz_xD]

Tuesday Week #4:
Paused Guillotine Press: 160x2x5 (missed by one rep on last set =[)
Decline Paused Guillotine Press: 115x2x10

Summary: Misses are always disappointing but will try to finish my set next week!

[lawlz_xD]

Thursday Week #4:
Deficit Deadlifts: 290x2x5 (+5lbs.)
Pronated Pull Ups: 7,5
Barbell Row: 120x2x10 (+5lbs.)

Summary: Deadlifts felt nice and heavy today. Got my first "real" battle injury in weightlifting. I got a serious case of "deadlifting shins" and my shins started bleeding...not a big deal but I'm pretty proud of it!

[lawlz_xD]

Friday Week #4:
Paused Bench Press: 160x2x5 (+5lbs)
DB Shoulder Press: 42.5x2x10 (-1 rep this week =/)

[lawlz_xD]

Monday Week #5:
Paused Power Squats: 225x2x5 (7 reps on last set, +2 reps)
Leg Press: 305x20 (+10lbs.)

Summary: After doing my entire leg workout, my legs were feeling pretty worn out/burning. Had about 15 minutes to spare so I decided to go back and see what I could still squat after all that punishment.

195x3
225x3
235x1
245x1
255x1
265x1
275x2

Pretty happy that I was still able to put up decent weight after my entire workout.

[lawlz_xD]

Tuesday Week #5:
Paused Guillotine Press: 160x2x5 (didn't have a spotter the first set and stopped at 4 reps, pretty sure I could have hit the last one, won't be as stupid and get a spotter next week and finish 2x5)
Decline Paused Guillotine Press: 135x2x8 (finished 10 first set, last set I got 8, not bad for a 20 pound increase from last week)

[lawlz_xD]

Thursday Week #4:
Deficit Deadlifts: 295x2x5 (+5lbs.)
Pronated Pull Ups: 5,5
Barbell Row: 120x2x10 (+1 rep on last set)

Summary: Deadlifts are getting heavy, but I feel confident that I will be stronger off the ground when I go back to conventional deads...

[lawlz_xD]

Friday Week #5:
Paused Bench Press: 160x2x5 (6 reps on last set, +1 rep)
DB Shoulder Press: 42.5x2x10

[lawlz_xD]

Monday Week #6:
Paused Power Squats: 225x2x5; (6 reps on last set, +1)
Leg Press ------> Paused Leg Press: 225x2x10
*Zercher Squats*:145x2x5 (holding the bar hurts so bad on these)

*___*: New Excercise

[lawlz_xD]

Tuesday Week #6:
Paused Guillotine Press: 160x5, 160x5 (+1 rep)
Decline Bench Press: 135x10,135x11

[lawlz_xD]

Thursday Week #6:
Deficit Deadlifts: 300x5,300x6 (Double PR! +5lbs, +1 rep)
Pronated Pull Ups: 6,6
Barbell Row: 125x10,125x10 (+5lbs.)

[lawlz_xD]

Friday Week #6:
Paused Bench Press: 165x5,165x5 (+5lbs.)
DB Shoulder Press: 45x3x10 (+5lbs.)

Summary: On my last rep/last set of paused bench press...I was struggling/somewhat stuck midway and had a slight pause for a brief second, than the bar started moving up again. However, my spotter touched the bar and went up with me. He assures me he didn't help me at all and I am 95% confident I would have gotten the lift either way, but still a bit sad he touched the bar =/ Great workout either way though!

[lawlz_xD]

Monday Week #7:
Paused Power Squats: 225x2x5 (Longer count, better form)
Paused Leg Press: 275x10,275x10 (+50lbs.)

[lawlz_xD]

Tuesday Week #7:
Paused Guillotine Press: 165x5,165x5 (+5lbs.)
Decline Paused Guillotine Press: 145x10,145x9 (+10lbs.)

[NorwegianGuy92]

Inspiring, especially given your starting lifts!
You've made great progress man, be proud!

Subbed, I'll be following along :)

[lawlz_xD]

Thanks a lot NorwegianGuy, it means a lot to me, especially coming from someone as strong as you.

Thursday Week #7:
Deficit Deadlifts: 305x5,305x5 (+5lbs.)
Pronated Pull Ups: 6,6
Barbell Row: 130x10,130x10 (+5lbs.)

Summary: I was feeling a bit under the weather today, there's a flu/cold going around town and I had a stuffy nose the entire day and just not feeling 100%. However, I was feeling good enough to lift some heavy ass weights so I decided to go to the gym anyway and see what I can do. To my surprise, I was still able to pull another PR. Great workout overall.

Deficit Deadlifts 305x5 (Video)
http://www.youtube.com/watch?v=F1dFxjuPEFg

[KGM]

Nice work in here. Suggest on your deads you set up with the bar closer to your shins, lean back before you pull and drag the bar up your shins.... well if you do the first two the last will just happen.

[lawlz_xD]

Thanks a lot for the advice KGM, I did notice my setup was a bit off today. I usually have a set of bloody shins after deads but didn't the last workout, makes sense when I watch the video more and more. Will definitely keep that a priority next workout.

[lawlz_xD]

Friday Week #7:
Paused Bench Press: 165x5,165x6 (+1 rep)
DB Shoulder Press: 47.5x10,47.5x10,47.5x9 (+2.5lbs. each hand)

Summary: I'm feeling a lot more comfortable with my Bench Press, especially off the chest. Paused Bench Pressing has helped me quite a bit. Solid workout overall.

[lawlz_xD]

Monday Week #8:
Paused Power Squats: 235x5,235x5 (+10lbs.)
Paused Leg Press: 280x10,280x10 (+5lbs.)
Zercher Squats: 165x5,165x5,165x5 (+10lbs.)

Can't believe I hit a 10 pound PR on paused Squats, haven't had this big of a PR in a long time. Solid workout overall.

[lawlz_xD]

Tuesday Week #8:
Paused Guillotine Press: 170x5,170x5 (+5lbs.)
Decline Paused Guillotine Press: 145x10,145x9

Summary: Today was a good day, the gym was packed so a 1 hour workout turned into a 2 hour workout but I still hit a good PR. My bench was stuck in the 160 range for the longest time under Wesley, and I could barely hit 170lbs. for a triple for a set, even when bouncing off my chest. Today, I hit 2 sets of 5, guillotine style/1 second pause.

Note that after working 4 months with Wes, my bench still remained at a max of 185lbs, which was very disappointing for me I'm hoping to at least hit 200lbs. next max.

[lawlz_xD]

Thursday Week #8:
Deadlift: 315x5,315x8
Pronated Pullups: 6,6
Barbell Row: 130x10,130x12 (+2 reps)

Deadlift 315x8
http://www.youtube.com/watch?v=SOG3GqHwxuo

Summary: Me and EX decided to switch back to Conventional deadlifts in preparation for a virtual meet in a couple weeks (very excited about this. A bit weird deadlifting without the deficit and I feel like I went too fast on the last set but the bar moved quick off the ground, which is good! Solid workout overall.

[lawlz_xD]

Friday Week #8:
Paused Bench Press: 170x5,170x5 (+5lbs.)
DB Shoulder Press: 47.5x10,47.5x10,47.5x12 (+4 reps)

[lawlz_xD]

Monday Week #9:
Paused Power Squats: 235x5,235x8 (+3 reps)
Paused Leg Press: 285x10,285x10 (+5lbs.)
Zercher Squats: 175x5,175x5,175x5 (+10lbs.)

After killing my legs with the above, I decided to hit some conventional squats for the fun of it. The results surprised me and I feel closer to my LONG TERM GOAL of 315 for reps. Was surprised that I was able to hit all that after the punishment my legs went through.

225x3, 245x3, 265x2, 285x2, 295x2, 225x10



Summary: Fantastic workout!

Paused Power Squats 235x8: http://www.youtube.com/watch?v=KY-BZoTDMyk

Zercher Squats 175x5: http://www.youtube.com/watch?v=8uZ0f8lm7ZU

[T.K]

Them paused squats looked easy for you, nice work

[lawlz_xD]

Thanks T.K! I am really nervous/excited to go back to conventional work on my compounds and see where I am.

Tuesday Week #9:
Paused Guillotine Press: 170x5,170x5
Decline Bench Press: 155x10,155x9 (+10lbs.)

After entire workout...

Incline Bench: 135x5


Summary: Was trying to go for another rep on guillotine presses from last week but the last rep was a grinder, still happy that I was able to hit all 5 reps for both sets though. Nice little PR on Decline Bench.

My pressing is definitely getting stronger, can't wait to go back to normal bench press and see where I am at.

[lawlz_xD]

Thursday Week #9:
Deadlift: 325x5,325x7 (+5lbs, +2 reps, Double PR!)
Pronated Pullups: 6,6
Barbell Row: 135x10,135x10 (+5lbs.)

Summary: Experimented with new setup today on my deadlifts, shins much closer to bar. My back is rounding a bit though, not sure if it's because I'm not bracing my lower back tight enough or something else...first set looked pretty good, some reps on my 2nd set got ugly. Check out the videos.

Deadlift 325x5 (Set 1):http://www.youtube.com/watch?v=sKBcebG2Hts

Deadlift 325x7 (Set 2):http://www.youtube.com/watch?v=_v9q3J7SCks

[lawlz_xD]

Friday Week #9:
Paused Bench Press: 175x5,175x4 (+5lbs.)
DB Shoulder Press: 47.5x10,47.5x10,47.5x12

Summary: A bit disappointed that I couldn't get all 5 reps on my 2nd set of bench press but still pretty satisfied considering last week, 170 was pretty difficult for me.

[lawlz_xD]

Deload Week, perfect timing too...It's Thanksgiving Break. Looking forward to being able to heal up, eat normal food, and see where my maxes are when I come back. Looking to hit some big PRs on all lifts, stay tuned guys.

[LG1]

Great lifting! That gym looks awesome.

[lawlz_xD]

Results of Max Day after 2 months of working with Exmgtoo

Before (177lbs):
Squat: 335lbs.
Deadlift:365lbs.
Bench:185lbs. (Stalled for 4 months)
Total: 885lbs.

After (184lbs.):
Squat: 350lbs. http://www.youtube.com/watch?v=H_2g6GSc9So
Deadlift:395lbs. http://www.youtube.com/watch?v=K9jIqGp6GWI
Bench:195lbs. http://www.youtube.com/watch?v=a28MquB-P1U
Total:940lbs.

[Pinwheelz]

Awesome lifts man! I'm surprised your bench isn't a lot higher especially for where your squat and deadlift are at.

[lawlz_xD]

Monday Week #10:
Squats: 305x2x5 http://www.youtube.com/watch?v=8T-6h9syfng
Leg Press:315x20
Zercher Squats: 135x2x10

Summary: First day doing normal squats for a couple months. Felt nice hitting 305 for 5 reps considering 9 weeks ago, I could BARELY hit 300 for a triple, and failed attempting a 4th rep. I am getting very close to a long term goal of 315 for reps, i'm quite excited. 305 was ball-busting but still felt great.

[T.K]

Strong lifts, that deadlift looked fast!

[lawlz_xD]

Tuesday Week #10:
Speed Bench Press: 135x3,135x3,135x15 http://www.youtube.com/watch?v=oMxV-p4vPlU
Paused Pin Press: 155x5,155x5 http://www.youtube.com/watch?v=a45sY4k44UY

Summary: Solid workout, bench press setup felt a lot better now that I am focusing on an arch/leg drive more. Paused Pin Presses were heavy but felt nice.

[lawlz_xD]

Thursday Week #10:
Sumo Deadlift: 315x2x5 http://www.youtube.com/watch?v=3vq5DlrtHRc
Pronated Pullups +5lbs: 5,5
Barbell Row: 135x10,135x11 (+1 Rep)

Summary: First time pulling Sumo..ever. Felt different but nice at the same time. I think i'm going to like pulling this style.

[KGM]

Results of Max Day after 2 months of working with Exmgtoo

Before (177lbs):
Squat: 335lbs.
Deadlift:365lbs.
Bench:185lbs. (Stalled for 4 months)
Total: 885lbs.

After (184lbs.):
Squat: 350lbs. http://www.youtube.com/watch?v=H_2g6GSc9So
Deadlift:395lbs. http://www.youtube.com/watch?v=K9jIqGp6GWI
Bench:195lbs. http://www.youtube.com/watch?v=a28MquB-P1U
Total:940lbs.

Nice progress!

[lawlz_xD]

Thanks KGM, means a lot coming from someone as strong as you.

Friday Week #10:
Bench Press: 175x5,175x5 http://www.youtube.com/watch?v=6nBdB8_qqNc

Summary: Was trying to make the workout as quick as possible because of previous arrangements I had made. Rushed my warm-ups more than usual and wasn't able to get in my entire workout. Worst part is, the plans were cancelled once I got home, oh well. Still happy I was able to hit 175x2x5 on my bench press though. Getting closer to my long term goal of 185 for reps!

[lawlz_xD]

Monday Week #11:
Squats: 305x2x5 http://www.youtube.com/watch?v=ckmx5xRvnp0
Leg Press:325x20 (+5lbs)
Zercher Squats: 145x2x10 (+10lbs)

Summary: John wanted me to hit 305 again on squats today to make sure my body adapts to the regular squats before progressing. Wanted to hit a 6th rep but I was just feeling so gassed out on the 5th one. Hopefully I will be able to progress next week.

[lawlz_xD]

Tuesday Week #11:
Speed Bench Press: 145x3,145x3,145x14 (+10bs) http://www.youtube.com/watch?v=h3jeWK63_1Y
Paused Pin Press: 165x5,165x5 (+10lbs)

Summary: Sweet little PRs, paused pin presses felt really heavy and nice :D

[lawlz_xD]

Thursday Week #11:
Sumo Deadlift: 325x5,325x8 (+10lbs, +3 reps, Double PR!) http://www.youtube.com/watch?v=0Qktu15qnlc
Pronated Pullups +7.5lbs: 5,4
Barbell Row: 140x10,140x10 (+5lbs.)

Summary: Great workout! Felt MUCH more comfortable with my Sumo's this week and the bar just flew off the floor. 325 felt easier than 315 last week!

[lawlz_xD]

Friday Week #11:
Bench Press: 180x2x5 (+5lbs.)

Summary: Nice PR, really close to my long term goal of 185x5 :D Last rep on last set was a super grinder but I had an offday in terms of sleep/nutrition so I have high hopes for next weeks bench sessions!

[lawlz_xD]

Monday Week #12:
Squats: 310x3x5 (+5lbs.) http://www.youtube.com/watch?v=Md4Y6rES9WQ
Leg Press:330x19 (+15lbs.)
Zercher Squats: 165x2x10 (+20lbs.): http://www.youtube.com/watch?v=otH5BhC580k

Summary: Freaking great workout! I am so close to my dream lift of squatting 315lbs. for reps, very excited! Hit a great PR on Squats, Leg Press (only got 19 because before hitting the last rep my calf cramped up...lol...would have got it otherwise), and a pretty big PR on Zercher Squats.

[lawlz_xD]

Tuesday Week #12:
Speed Bench Press: 150x3,150x3,150x12 (+5lbs.)http://www.youtube.com/watch?v=dGDeI9HnSng
Paused Pin Press: 170x5,170x5 (+5bs)

Summary: Sweet, solid, PR's, loving it :D

[lawlz_xD]

Thursday Week #12:
Sumo Deadlift: 335x5,335x10 (+10lbs, +2reps, Double PR!) http://www.youtube.com/watch?v=wQIR0hdHBfU
Hammer Strength High Row: 185x2x10
Seated Cable Row: 70x2x10
Barbell Row: 145x10,145x10 (+5lbs.)

Summary: Freaking great workout! Got another 10lbs. PR and 5 extra reps on top of that! The switch to Sumo has been phenomenal, I didn't think something like this could be so great.

[T.K]

Awesome lifting!! You look really comfortable pulling sumo, the bar flew up.

[lawlz_xD]

Friday Week #12:
Bench Press: 185x2x5 (+5lbs.) http://www.youtube.com/watch?v=-BDCW4oRkOo

Summary:YES! I finally did it! 185 for reps! This has been my long term goal for a while now. Just 4 months ago, before working with John, I was only able to hit 185x1 for a max. Now i'm hitting it for reps! I am so happy! My next long term goal of 225x1 doesn't seem too far away now!

[lawlz_xD]

Monday Week #13:
Squats: 315x2x5 (+5lbs.) Set 1: http://www.youtube.com/watch?v=a02iCByGScc Set 2: http://www.youtube.com/watch?v=iXW_5AMXpkA
Leg Press:345x20 (+15lbs.)
Zercher Squats: 175x2x10 (+10lbs.)

Summary: I finally did it! I finally did it! I finally did it! I finally did it! I finally did it! I finally did it! 315 on squats has been a dream of mine ever since I saw someone do it at the gym 1.5 years ago, when I was squatting 75lbs. max! I am so happy, words cannot describe this feeling.

[daneoz]

Awesome job! Saw the post on bb.com
Keep it up

[T.K]

That is an amazing achievement!! I can't even get 315 for 1, keep it up!

[lawlz_xD]

Tuesday Week #12:
Speed Bench Press: 155x3,155x3,155x6
Paused Pin Press: 175x4,170x5

Summary: Spent today trying to get down powerlifting bench press form. Feels super weird/uncomfortable. and do not feel as strong, =/

[OKUMatt]

Seems like we're in the same boat as far as getting down the powerlifting bench form. It's so weird.

[lawlz_xD]

Yes, I feel much weaker doing this and it discourages me a bit, lol.

[OKUMatt]

I guess the only thing to do is grin and bear it. Eventually we'll wonder why we ever did it the old way.

[lawlz_xD]

Thursday Week #13:
Sumo Deadlift: 345x5,345x9 (+10lbs, +4 extra reps, Double PR!)
Set 1: http://www.youtube.com/watch?v=bmNOOtbHrUQ
Set 2:http://www.youtube.com/watch?v=N7a9wwnFdGE

Hammer Strength High Row: 190x2x10 (+5lbs.)
Seated Cable Row: 70x2x20
Barbell Row: Did T-Bar Rows today to see how it'd feel, will be going back to normal rows next week.

Summary: Holy ball busting! 345 on sumos was pretty heavy! That last all out set was intense! Sumos felt very nice but I'm not sure if I can keep these 10lbs. PRs up every week...but I'll keep doing them as long as possible!

[lawlz_xD]

Monday Week #14:
Squats: 320x2x5 (+5lbs.) Partial Video (Phone only recorded 3 before stopping, rest of the reps looked very similar though lol):http://www.youtube.com/watch?v=LprDZb-EHDI
Leg Press:350x20 (+5lbs.)
Zercher Squats: 180x2x10 (+5lbs.)

Summary: Great workout! Squats felt very nice! Zerchers were freaking heavy and I felt like passing out afterwards, hahaha.

[T.K]

Your squat numbers are flying up!! I've never done zerchers but they look brutal, they must be good if they make you want to pass out

[lawlz_xD]

Tuesday Week #12:
Speed Bench Press: 155x3,155x3,155x3
Bench Press: 185x4
Paused Pin Press: 175x5,175x5 (+5lbs.)

Summary: Spent another day trying to get comfortable with powerlifting form on bench press. Overall, feeling much better! I put it to the test by going right ahead and slapping on my previous 5rm PR using my old form and hit 4. Pretty confident that I would be able to hit the full set of 5 again if I had a spotter. Feeling pretty good now.

[mjc565]

nice squats and presses. what are you weighing these days?

[lawlz_xD]

thanks mjc...I am weighing in around 186-187lbs...about a 7-10lbs. increase in the past 3 months.

[lawlz_xD]

Thursday Week #14:
Sumo Deadlift: 365x5,365x6 (+20lbs, +1 extra rep, Double PR!)
Set 1: http://www.youtube.com/watch?v=IoANCLHq_NI
Set 2:http://www.youtube.com/watch?v=IeqchRjU0vI

Hammer Strength High Row: 195x2x10 (+5lbs.)
Seated Cable Row: 85x2x20 (+15lbs.)
DB Rows: 80x2x10

Summary: Was feeling a bit tired today but out of nowhere...I decided I was going to hit 365x2x5 today on deadlifts, a 20lbs. PR. Just 5 months ago, 365 was my max for a single. Not even a full 4 months ago, before working with John, I could only hit 335 for a triple. I can't wait to see where I am in another 4 months under the guidance of John.

[mjc565]

20# PR is no joke. congrats man and happy holidays

[lawlz_xD]

Thanks mjc, happy holidays to you too!

A little off-topic but...me and this girl have been talking for some while and have actually become quite close friends. I've always thought she was really attractive and she was a flirty type of girl who talked to several guys at once, I thought to myself...do I really have a chance?! Anyways, we've gotten really close and I told her I liked her and it just so happens she feels the same way! She's basically dropped all her "man candies"...she claims it was for me...

ANYWAYS, back to the point, I asked her to the upcoming Winter Homecoming dance at my school. Her favorite candy is Starbursts so I went ahead and did this for her...

http://farm6.static.flickr.com/5081/5306025256_532c55c54e_z.jpg

Here's a picture of me and her together...

http://sphotos.ak.fbcdn.net/hphotos-ak-ash2/hs356.ash2/63661_151264901587651_100001124272342_244317_76695 85_n.jpg

She's the one on the right! She actually thinks I'm quite cute and according to her (despite my opinion), thinks I have a nice body and is always asking me to wear a tight shirt...-______- Cheers fellas!

[T.K]

Strong work on the deadlifts, 20lb and an extra rep is huge! Good luck with your girl, hope all goes well

[mjc565]

damn sonnnn. are you a senior in hs? if you are, senior 2nd semester is best time to meet girls ;)

[lawlz_xD]

Thanks T.K, means a lot coming from such a strong deadlifter like yourself.

Mjc...I am indeed a Senior in H.S...makes me kinda sad because if me and her do end up dating (she's only a Junior) we'd only have about 6-8 months together before I leave for college hahaha.

[Pinwheelz]

Two things.

1) Awesome deadlifts and squats.
2) I must say that was a really great way to ask her to the dance. Girls really appreciate effort.

[lawlz_xD]

Thanks Pinwheelz!

Friday Week #14:
Bench Press: 190x2x5 +an extra set of 5 to get it on video. (+5lbs.) http://www.youtube.com/watch?v=m--o56bGPeE

Summary: I couldn't bench last week due to the gym being closed for Christmas. The gym closed early today for New Years so I could barely get my bench sets in, and wasn't able to finish the rest of my workout...but I got a 5lbs. PR! I am feeling great because just 4 weeks ago, I maxed out at 195x1! Now I'm hitting 190x5! I'm closing in on my max, 200lbs. for reps doesn't seem too far away now! I am very excited. Great workout overall!

[lawlz_xD]

Monday Week #15:
Squats: 325x2x5 (+5lbs.)
Set 1:http://www.youtube.com/watch?v=a4u4AOOlbDA Set 2:http://www.youtube.com/watch?v=OMmSIQO3RTg
Leg Press:355x20 (+5lbs.)
Zercher Squats: 185x2x10 (+5lbs.)

Summary: Squats were ballbusting today. Wasn't expecting it to be this hard...could be the fact that I only got about 4-5 hours of sleep last night because it was the first day back from a 2 week Winter vacation and I was up until 2-3 A.M. every night XD. Nice little PR on Leg Press/Zerchers though.

[T.K]

Your squats just keep getting better, 325x5 is seriously impressive!

[exmgtoo]

solid work ryan. everything looks good.

[lawlz_xD]

Tuesday Week #10:
Speed Bench Press: 135x3,135x3,135x15 http://www.youtube.com/watch?v=oMxV-p4vPlU
Paused Pin Press: 155x5,155x5 http://www.youtube.com/watch?v=a45sY4k44UY

Summary: Solid workout, bench press setup felt a lot better now that I am focusing on an arch/leg drive more. Paused Pin Presses were heavy but felt nice.

Tuesday Week #15:

Speed Bench Press: 135x3, 135x3, 135x20
Paused Pin Press: 180x2x5 (+5lbs.)

Summary: I decided to drop the weight down on Speed Bench press in order to build up my speed...it is about speed after all, not how much weight you use. Another reason why I dropped the weight is because I am starting to get more comfortable with powerlifting form (elbows tucked, benching lower down the chest, arch, leg drive, etc.), I wanted to practice speed benching with this form. Felt nice and speed felt pretty good, not excellent but not terrible either. I got 5 more reps than when I did this same weight 5 weeks ago.

[lawlz_xD]

Thursday Week #14:
Sumo Deadlift: 365x5,365x6 (+20lbs, +1 extra rep, Double PR!)
Set 1: http://www.youtube.com/watch?v=IoANCLHq_NI
Set 2:http://www.youtube.com/watch?v=IeqchRjU0vI

Hammer Strength High Row: 195x2x10 (+5lbs.)
Seated Cable Row: 85x2x20 (+15lbs.)
DB Rows: 80x2x10

Summary: Was feeling a bit tired today but out of nowhere...I decided I was going to hit 365x2x5 today on deadlifts, a 20lbs. PR. Just 5 months ago, 365 was my max for a single. Not even a full 4 months ago, before working with John, I could only hit 335 for a triple. I can't wait to see where I am in another 4 months under the guidance of John.

Thursday Week #15:
Sumo Deadlift: 370x5,370x6 (+5lbs, +1 rep on 2nd set, Double PR!)
Set 1: http://www.youtube.com/watch?v=1aWVDnsQ1_o
Set 2:http://www.youtube.com/watch?v=evC3x0tzUU4

Hammer Strength High Row: 225x2x10 (+30lbs.)
Seated Cable Row: 85x2x20
DB Rows: 75x2x10 (Dropped weight on these to work on form)

Summary: Great workout! 370 went up pretty nice. 1st set was easier than the 2nd which rarely happens, the 2nd set is usually more smooth...I think my setup was a bit different on my 2nd set. My 2nd set looks much smoother on video but it didn't quite feel that way...the last rep was a grinder. Solid workout overall.

[T.K]

Keep going like this and you'll be on 405 for reps. Strong pin presses too!

[exmgtoo]

whats up with the ass wipe in the back ground stepping over your bar and flexing his arms? that f'n pisses me off bad!!!!!!

nice pulls btw.......

[aaron]

Nice deadlifts man.

Do you know the guy standing behind you?

[lawlz_xD]

Nice deadlifts man.

Do you know the guy standing behind you?

Thanks T.K./John/Aaron...

To answer your question...we are accustomed to seeing each other at the gym often and are on a "hello, goodbye" basis. He is apart of a group me and John call the "Curry Monsters". They all squat/bench like dummies...was kinda surprised to see him go behind me like that, it was awkward.

[exmgtoo]

very disrespectful of him to do that. im still pissed.

i kn ow ill never meet him but if i do we will be having a conversation and he aint gonna like it.

[lawlz_xD]

Thanks Pinwheelz!

Friday Week #14:
Bench Press: 190x2x5 +an extra set of 5 to get it on video. (+5lbs.) http://www.youtube.com/watch?v=m--o56bGPeE

Summary: I couldn't bench last week due to the gym being closed for Christmas. The gym closed early today for New Years so I could barely get my bench sets in, and wasn't able to finish the rest of my workout...but I got a 5lbs. PR! I am feeling great because just 4 weeks ago, I maxed out at 195x1! Now I'm hitting 190x5! I'm closing in on my max, 200lbs. for reps doesn't seem too far away now! I am very excited. Great workout overall!

Friday Week #15:
Bench Press: 190x5, 190x7 (+2 reps)

Summary: Great workout! I wasn't feeling really well today because of various reasons, read the story below. The first set felt like a breeze so I decided to see how many more reps I could hit on the 2nd set, and got 2 more reps. Benching has always been VERY difficult for me to progress on...I usually have to fight for every pound and rep but today got me pumped up and very excited for next week.

Story: So basically, I got Beginner's Weightlifting this term for school. It's a one term 9 week class. My friend convinced me to take the class because I had one elective open and I had to choose between being a Teacher's Assistant, Adolescent Development, and Beginner's Weightlifting. My fellow weightlifting friend convinced me to do Weightlifting by saying it was a bullshit class and I wouldn't need to do anything, so I chose it. Anyways, I just finished up the first week and I can say it's one of the worst classes I've taken in my life. Look below for cliffs.

-Grade is based determined on how much you improve your bench press during the 9 week term. First week is going over protocol, warmups, etc. etc. so it's really 8 weeks. An A is +30lbs., B is +15lbs, C is +10lbs, D is +5lbs, F is +0lbs.

-The teacher, which just also happens to be the Varsity Football coach, doesn't know what he's talking about most of the time. For example, "Your butt needs to be on the bench at all times or the lift is no good."

-Atmosphere is horrible. Everyone is there trying to prove their status to everyone else and be the alphamale or they are taking the class as a filler and don't care and just sit around. For example, this one 6'0 250lbs. football player who wears this tight cut-out shirt sporting his football status is sitting on a box with his arms crossed, trying to tell me how to deadlift. His bench press max is 180lbs. btw.

-Football players and coach always trying to give me shit about my form. "Ryan, you're going to hurt yourself benching with your back like that." "Ryan, you don't have to squat that deep to get development, a little bend in the knees is fine." "Ryan, what will a sumo deadlift do for your cleans and snatches?"

I don't want to sound cocky but there are only two people that bench more than me in that class. There are 4 football players and one of them reps 225 twice. Keep in mind he's been training for 4 years. The other guy is my friend who just hit 315. I have the strongest total in that class, no doubt...

[exmgtoo]

stick to your guns.....

send the curry monsters over there to show them how to lift

[DOA]

lol ye there is an elective at my university like that but it is just pass or fail so I am pretty sure you can do whatever you want as long as you participate.

[OKUMatt]

That's kind of ridiculous as far as the grading scale goes. Thirty pounds on your bench in two months is a lot. When you initially tested, did you sandbag a little?

[lawlz_xD]

I'm testing on Monday...I plan to "max out" at 150lbs. The teacher has suggested that he can tell when you are not trying but I'm optimistic that he will call me out and think I'm faking. It's ridiculous to think that to get an A I'll have to be able to bench in the mid 200's and my friend will have to bench in the mid 300's in 8 weeks.

[lawlz_xD]

Cheat Day Results w/ Pictures

Macro Breakdown:
6327 Calories
260.8g Fat
825g Carbs
165.5g Protein


Pictures:
http://i103.photobucket.com/albums/m160/xvietboiryryx/DSC_0240.jpg
http://i103.photobucket.com/albums/m160/xvietboiryryx/DSC_0244.jpg
http://i103.photobucket.com/albums/m160/xvietboiryryx/DSC_0245.jpg


Summary: Great day, felt sick afterwards. Doing a low-med cal day today for some extra cals before tomorrows squat session. :D

[T.K]

That's some impressive eating. How did the "max out" go, did you manage 150lbs? :D

[mjc565]

yeah its pretty ridiculous that your friend would have to hit something like 340-350 for an A lol.....it's easy to add 30lbs to your bench if you start with a 95 1RM....oh these people

[lawlz_xD]

Thanks T.K.! I'm going to try to eat even more next week. The max out didn't go as well as I had hoped...I put up 175 as my "max" and the teacher put me down for a 190 starting point based on my bar speed, which I was intentionally made pretty slow...so I have to bench 220 in 8 weeks to get an A...which makes me a bit nervous because my current 1rm is 195, lol.

[lawlz_xD]

Monday Week #15:
Squats: 325x2x5 (+5lbs.)
Set 1:http://www.youtube.com/watch?v=a4u4AOOlbDA Set 2:http://www.youtube.com/watch?v=OMmSIQO3RTg
Leg Press:355x20 (+5lbs.)
Zercher Squats: 185x2x10 (+5lbs.)

Summary: Squats were ballbusting today. Wasn't expecting it to be this hard...could be the fact that I only got about 4-5 hours of sleep last night because it was the first day back from a 2 week Winter vacation and I was up until 2-3 A.M. every night XD. Nice little PR on Leg Press/Zerchers though.

Monday Week #16
Squats: 330x2x5 (+5lbs.)
Set 1:http://www.youtube.com/watch?v=LOcg4eZYaM0 Set 2:http://www.youtube.com/watch?v=ZwGkSRkJlZE
Leg Press:360x20 (+5lbs.)
Zercher Squats: 195x2x10 (+10lbs.)

Summary: Squats felt heavy...ballbusting. Nice PR's on Leg Press and Zercher squats though :D

[T.K]

your squats are really impressive, 400 can't be far away. That class sounds stupid, if you get 220 in 8 weeks it would be cool though. what kind of numbers did everyone else hit?

[lawlz_xD]

Thanks T.K.! My squat numbers aren't as impressive as your deadlift numbers though. I am hating this class more and more everyday...

Our "warmup" consists of a section from P90X with a bunch of bicycle kicks, pushups, pilates, and yoga related positions that I don't really feel comfortable getting into. This is weightlifting, not pilates.

As for the numbers everyone else hit, out of about 40 other people taking the class, about 75% are hitting <135...100 seems to be about the 80th percentile, 135 is about the 90th percentile.

1. My friend...he pretended to bench 245 (he really benches 315)
2.Football player...he hit 230 (real max)
3. Wherever I am...

[exmgtoo]

Monday Week #16
Squats: 330x2x5 (+5lbs.)
Set 1:http://www.youtube.com/watch?v=LOcg4eZYaM0 Set 2:http://www.youtube.com/watch?v=ZwGkSRkJlZE
Leg Press:360x20 (+5lbs.)
Zercher Squats: 195x2x10 (+10lbs.)

Summary: Squats felt heavy...ballbusting. Nice PR's on Leg Press and Zercher squats though :D

well..... congrats once again another solid leg day. and at last you had an onlooker who is respectful.

i feel like you can bench 225 for your class in 8 weeks. in fact i feel real good about it. we may make some mods to your program to give you a shot at it by then

[lawlz_xD]

well..... congrats once again another solid leg day. and at last you had an onlooker who is respectful.

i feel like you can bench 225 for your class in 8 weeks. in fact i feel real good about it. we may make some mods to your program to give you a shot at it by then

Thanks John, I am quite confident my bench numbers are much higher than 5 weeks ago. I feel much more comfortable with my form and overall feel a lot stronger on my bench press.

[lawlz_xD]

Tuesday Week #15:

Speed Bench Press: 135x3, 135x3, 135x20
Paused Pin Press: 180x2x5 (+5lbs.)

Summary: I decided to drop the weight down on Speed Bench press in order to build up my speed...it is about speed after all, not how much weight you use. Another reason why I dropped the weight is because I am starting to get more comfortable with powerlifting form (elbows tucked, benching lower down the chest, arch, leg drive, etc.), I wanted to practice speed benching with this form. Felt nice and speed felt pretty good, not excellent but not terrible either. I got 5 more reps than when I did this same weight 5 weeks ago.

Tuesday Week #16:

Speed Bench Press: 145x3, 145x3, 145x20 (+10lbs)
Paused Pin Press: 185x2x5 (+5lbs.)

Summary: Went up on weight and maintained speed. The speed was definitely much faster than when I hit 145 my first cycle and my form feels much more solid as well. I'm not sure if I actually hit 20 as I lost count...but apparently my spotter was counting so I am going off of this...if not 20 it was around 16 or 17...Pin presses felt excellent.

[lawlz_xD]

Thursday Week #15:
Sumo Deadlift: 370x5,370x6 (+5lbs, +1 rep on 2nd set, Double PR!)
Set 1: http://www.youtube.com/watch?v=1aWVDnsQ1_o
Set 2:http://www.youtube.com/watch?v=evC3x0tzUU4

Hammer Strength High Row: 225x2x10 (+30lbs.)
Seated Cable Row: 85x2x20
DB Rows: 75x2x10 (Dropped weight on these to work on form)

Summary: Great workout! 370 went up pretty nice. 1st set was easier than the 2nd which rarely happens, the 2nd set is usually more smooth...I think my setup was a bit different on my 2nd set. My 2nd set looks much smoother on video but it didn't quite feel that way...the last rep was a grinder. Solid workout overall.

Thursday Week #16:

Sumo Deadlift: 375x5,375x5 (+5lbs)
Set 1: http://www.youtube.com/watch?v=edXuWCnYPBc
Set 2:http://www.youtube.com/watch?v=X-VG_v5jr04

Hammer Strength High Row: 195x2x10
Seated Cable Row: 100x2x20 (+15lbs.)
DB Rows: 75x2x20 (+10 reps)

Summary: Wasn't feeling the best today but still managed to pull a PR on deadlifts. Felt nice and heavy.

[mjc565]

Felt nice and heavy.

Always a good sign ... :)

[lawlz_xD]

Friday Week #16:
Bench Press: 190x5, 190x7 (+2 reps)

Summary: Great workout! I wasn't feeling really well today because of various reasons, read the story below. The first set felt like a breeze so I decided to see how many more reps I could hit on the 2nd set, and got 2 more reps. Benching has always been VERY difficult for me to progress on...I usually have to fight for every pound and rep but today got me pumped up and very excited for next week.

Story: So basically, I got Beginner's Weightlifting this term for school. It's a one term 9 week class. My friend convinced me to take the class because I had one elective open and I had to choose between being a Teacher's Assistant, Adolescent Development, and Beginner's Weightlifting. My fellow weightlifting friend convinced me to do Weightlifting by saying it was a bullshit class and I wouldn't need to do anything, so I chose it. Anyways, I just finished up the first week and I can say it's one of the worst classes I've taken in my life. Look below for cliffs.

-Grade is based determined on how much you improve your bench press during the 9 week term. First week is going over protocol, warmups, etc. etc. so it's really 8 weeks. An A is +30lbs., B is +15lbs, C is +10lbs, D is +5lbs, F is +0lbs.

-The teacher, which just also happens to be the Varsity Football coach, doesn't know what he's talking about most of the time. For example, "Your butt needs to be on the bench at all times or the lift is no good."

-Atmosphere is horrible. Everyone is there trying to prove their status to everyone else and be the alphamale or they are taking the class as a filler and don't care and just sit around. For example, this one 6'0 250lbs. football player who wears this tight cut-out shirt sporting his football status is sitting on a box with his arms crossed, trying to tell me how to deadlift. His bench press max is 180lbs. btw.

-Football players and coach always trying to give me shit about my form. "Ryan, you're going to hurt yourself benching with your back like that." "Ryan, you don't have to squat that deep to get development, a little bend in the knees is fine." "Ryan, what will a sumo deadlift do for your cleans and snatches?"

I don't want to sound cocky but there are only two people that bench more than me in that class. There are 4 football players and one of them reps 225 twice. Keep in mind he's been training for 4 years. The other guy is my friend who just hit 315. I have the strongest total in that class, no doubt...

Friday Week #16:
Bench Press: 195x5, 195x7 (+5lbs, +2 reps, Double PR!), 195x5

Summary: First set of 195x5 went up very nice! 2nd set went up nice as well so I decided to go for more reps...but the thing is the spotter had his fingers on the bar for some of the reps. He assures me that he wasn't helping at all but I'm super OCD about it so...after I hit some heavy assistance work, my OCD got the best of me and luckily, my friend was there to spot me. He didn't touch the bar at all and even though my tris/shoulders were a bit fried from the first 2 sets+assistance work, I was able to pump out another set of 195x5 without much trouble...Overall, FANTASTIC WORKOUT!

[lawlz_xD]

Decided to take some progress pictures today....I suck at taking pictures of myself.

My back 1 year ago (150lbs. flexd):
http://img573.imageshack.us/img573/1336/img0014ki.jpg

My back now (188lbs. relaxed):
http://img829.imageshack.us/img829/3959/dsc0270hs.jpg



Numbers in the first picture:
Bench:15x45/8x50/6x55/4x60
Squat:15x65/8x70/6x80/4x90
Deadlift:15x55/8x60/6x70/4x75


Numbers now:
Bench: 145x20/195x7
Squat:330x5
Deadlift:335x10/375x5

[exmgtoo]

not to mention that just 5 or 6 weeks ago your bench pr was 195 x 1. now you hit 195 x 7. not too shabby.....

[T.K]

That is incredible progress, you should be proud of yourself

[mjc565]

yup as ex says, deadlift changes physiques. good work man

[Elusive]

looking beefy ryan. good work man!

[lawlz_xD]

Monday Week #16
Squats: 330x2x5 (+5lbs.)
Set 1:http://www.youtube.com/watch?v=LOcg4eZYaM0 Set 2:http://www.youtube.com/watch?v=ZwGkSRkJlZE
Leg Press:360x20 (+5lbs.)
Zercher Squats: 195x2x10 (+10lbs.)

Summary: Squats felt heavy...ballbusting. Nice PR's on Leg Press and Zercher squats though :D

Monday Week #17
Squats: 335x2x5 (+5lbs.)
Set 1:http://www.youtube.com/watch?v=ivh6RpeYyMo Set 2:http://www.youtube.com/watch?v=QMpxybCjH9I
Leg Press:365x20 (+5lbs.)
Zercher Squats: 200x2x10 (+5lbs.)

Summary: Squats were super heavy today...had a couple of near misses. Several things went wrong. For some reason, I brang in my grip on squats about an inch and I lost my grip on BOTH sets and somehow managed to recover still. On top of that...I feel like I had the bar higher up on my back than usual and I got folded over on a couple reps, any opinions on this? All in all, I'm glad I hit this PR because 5 months ago, this was my 1rm before working with Ex.

[exmgtoo]

looks fine. we'll skype and go aver a couple of things before you squat again

[T.K]

Strong squats as usual. Well done recovering from the grip slips

[lawlz_xD]

Tuesday Week #16:

Speed Bench Press: 145x3, 145x3, 145x20 (+10lbs)
Paused Pin Press: 185x2x5 (+5lbs.)

Summary: Went up on weight and maintained speed. The speed was definitely much faster than when I hit 145 my first cycle and my form feels much more solid as well. I'm not sure if I actually hit 20 as I lost count...but apparently my spotter was counting so I am going off of this...if not 20 it was around 16 or 17...Pin presses felt excellent.

Tuesday Week #17:

Speed Bench Press: 155x3, 155x3, 155x19 (+10lbs)
Paused Pin Press: 190x5,190x4

Summary: Speed benching felt great, went up 10lbs. this week and only hit 1 less rep than last week. My estimated 1rm went up as well and I'm really confident that my max has increased a substantial amount. Missed 1 rep on the 2nd set of pin presses however, but one lift goes up, one goes down...I was super fatigued after the 3rd set of speed benches which may have been a reason. Great workout overall.

[exmgtoo]

id say. nice session

[daneoz]

damn I want your squats, also, that pic is solid

[lawlz_xD]

Thursday Week #16:

Sumo Deadlift: 375x5,375x5 (+5lbs)
Set 1: http://www.youtube.com/watch?v=edXuWCnYPBc
Set 2:http://www.youtube.com/watch?v=X-VG_v5jr04

Hammer Strength High Row: 195x2x10
Seated Cable Row: 100x2x20 (+15lbs.)
DB Rows: 75x2x20 (+10 reps)

Summary: Wasn't feeling the best today but still managed to pull a PR on deadlifts. Felt nice and heavy.

Thursday Week #17:
Sumo Deadlift: 380x5,380x5 (+5lbs)
Set 1: http://www.youtube.com/watch?v=V2-tUjxHrZA
Set 2: http://www.youtube.com/watch?v=6JLLlUxjk_Y

Hammer Strength High Row: 195x2x10
Seated Cable Row: 100x2x22 (+2 reps)
DB Rows: 75x2x22 (+2 reps)

Summary: Deadlifts were super heavy, it seems like I can pull it right off the floor but I have the most trouble RIGHT before my hips fully lock out. Very odd because a couple months ago my floor strength was extremely weak and my lockout strength was my strong point. What makes it even weirder is that sumos are supposed to be slow off the floor and quick at lockout...solid workout overall though!

[lawlz_xD]

Friday Week #16:
Bench Press: 195x5, 195x7 (+5lbs, +2 reps, Double PR!), 195x5

Summary: First set of 195x5 went up very nice! 2nd set went up nice as well so I decided to go for more reps...but the thing is the spotter had his fingers on the bar for some of the reps. He assures me that he wasn't helping at all but I'm super OCD about it so...after I hit some heavy assistance work, my OCD got the best of me and luckily, my friend was there to spot me. He didn't touch the bar at all and even though my tris/shoulders were a bit fried from the first 2 sets+assistance work, I was able to pump out another set of 195x5 without much trouble...Overall, FANTASTIC WORKOUT!

Friday Week #17:
Bench Press: 200x5, 200x6 (+5lbs, +1 rep, Double PR!) http://www.youtube.com/watch?v=cU5UNUvOggA

Summary: I finally broke the 200lbs. mark on bench! One of my dream lifts, 225 for reps seems so close! Great workout!

[Pinwheelz]

It seems like you've been adding 5lbs to everything every week! Nice work man.

[T.K]

Your definitely getting an A in that bench class, you'll probably be hitting 220 for reps by the time you test for your class

[exmgtoo]

guys his 1 rep max was 195 about 6 weeks ago. 200 for 6 now.

[KGM]

Some AWESOME progress in here man and nice looking gal a page back. Keep up the great work!

[daneoz]

guys his 1 rep max was 195 about 6 weeks ago. 200 for 6 now.

wow thats awesome progress, keep it up

[kittenHOSS]

Seems you and exy are working some magic together.

Congrats on your PR(s). You will blow 225 outta the water soon - hopefully you've been putting some thought to new goals :)

[lawlz_xD]

Seems you and exy are working some magic together.

Congrats on your PR(s). You will blow 225 outta the water soon - hopefully you've been putting some thought to new goals :)

Thanks for dropping in! I appreciate it! I do have some new goals in mind. A couple of them may be achieved in the next week or so...so stay tuned!

[lawlz_xD]

Monday Week #17
Squats: 335x2x5 (+5lbs.)
Set 1:http://www.youtube.com/watch?v=ivh6RpeYyMo Set 2:http://www.youtube.com/watch?v=QMpxybCjH9I
Leg Press:365x20 (+5lbs.)
Zercher Squats: 200x2x10 (+5lbs.)

Summary: Squats were super heavy today...had a couple of near misses. Several things went wrong. For some reason, I brang in my grip on squats about an inch and I lost my grip on BOTH sets and somehow managed to recover still. On top of that...I feel like I had the bar higher up on my back than usual and I got folded over on a couple reps, any opinions on this? All in all, I'm glad I hit this PR because 5 months ago, this was my 1rm before working with Ex.

Monday Week #18
Squats: 345x2x3
Set 1:http://www.youtube.com/watch?v=QXt3kCKB-Xw Set 2:http://www.youtube.com/watch?v=kkHk7hIH8sE
Leg Press:365x20
Zercher Squats: 200x2x10

Summary: John switched up the rep ranges on my squat to squeeze out a couple more PRs and milk my routine before I stall. I hit a 10lbs. PR from my squats last week but there is seriously something up with my form. Last week, I lost my grip on both sets and this week, I lost my balance?! This is getting ridiculous.

[KGM]

Very nice zerchers.
I know you are working with John but IF you have bands something that might help keep your knees from caving in is doing a warm up set or two with a small band doubled around your knees. It seemed to help me both with strength and the mental cue.
Nice work though, damn!

edit - there is obv more going on with your squat, my suggestion is only towards the knees caving. good luck.

[lawlz_xD]

Thanks for all the advice KGM!

Me and John have decided that after a long, hard, heavy training cycle...I am about ready to take a deload. It's been an amazing cycle with PR after PR after PR for weeks and I wish training would always be like this but we all know we aren't physically or mentally ready to do so. I am taking a week off free of diet/training and allowing my body the rest it deserves and coming back to retest my maxes! I am confident this will be the max out session that will finally land me in the 1000 Club! One of my dreams ever since I started lifting.

I will update this journal as soon as I get the results in!

[mjc565]

rest up man. cruises are the best

[lawlz_xD]

Thanks mjc. Just making a quick update of what I've been doing so far during my week off. I've been eating a lot...a lot of junk food. Not having to worry about anything diet related is really relaxing and I am loving every minute of it. I can't wait to get back to training and my body is feeling better and better everyday. Tonight was the homecoming dance...it was pretty fun!

http://sphotos.ak.fbcdn.net/hphotos-ak-ash1/hs882.ash1/179024_163539170360224_100001124272342_302142_7924 019_n.jpg

[vamshi]

you studmuffin you.
















































































































no homo ofcourse.

[KGM]

Nice looking young ladies and great smiles by all. Glad you had fun at homecoming.

[lawlz_xD]

've been working with John for 4 months now, I already have a thread in this section with my 2 months progress with John but I feel like the progress I have made with John since than is worthy of another thread.

First 2 Months with John:
Squat: 335---->350 (Belt)
Bench:185----->195
Deadlift:365--->395 (Belt)

Total:885---->940 (+55lbs.)
BW:178lbs.--->185lbs.

Last 2 months with John:
Squat:350---->365 (Beltless)
Bench:195---->230
Deadlift:395---->405 (Beltless)

Total:940--->1000
BW:185lbs--->190lbs.


Rep Work:
Bench: 200x6/205x4
Squat:335x5/345x3
Deadlift:345x9/380x5

Summary:
Amazing progress with John, I cannot say enough good things about working with him. He is a great friend and mentor to me and he has been a dramatic part in helping me achieve my long-time dream of getting into the 1000 club. My deadlift was a bit disappointing and I feel like I have more in me...but I can't complain, it was a great session overall. John's training techniques are practical, straight to the point, and designed to address YOUR weaknesses in order to get you stronger. He has an amazing eye for catching errors in your form, even if they are extremely small...yes, they really do make a difference in the long run. My bench press form was crap and it still isn't anywhere near perfect but the numbers before and after speak for themselves. Best money you will ever spend. You can't put a price on a great mentor, friend, and trainer.

Video:http://www.youtube.com/watch?v=tRQDZQXEdCA

[T.K]

Awesome! You have made amazing progress :) Couldn't agree more with everything you've said about john, best thing I ever did for my training was hiring john.

[vamshi]

Nice progress man..

Strength Verified by the end of this year?

[KGM]

115lbs to your total and 12lbs bw in 4 months. Sweet!!! Do you think he can make my body respond like a young persons? Lol. Nice work really!!

[lawlz_xD]

Monday Week #17
Squats: 335x2x5 (+5lbs.)
Set 1:http://www.youtube.com/watch?v=ivh6RpeYyMo Set 2:http://www.youtube.com/watch?v=QMpxybCjH9I
Leg Press:365x20 (+5lbs.)
Zercher Squats: 200x2x10 (+5lbs.)

Summary: Squats were super heavy today...had a couple of near misses. Several things went wrong. For some reason, I brang in my grip on squats about an inch and I lost my grip on BOTH sets and somehow managed to recover still. On top of that...I feel like I had the bar higher up on my back than usual and I got folded over on a couple reps, any opinions on this? All in all, I'm glad I hit this PR because 5 months ago, this was my 1rm before working with Ex.

Monday Week #18:
Paused Box Squats (a little below parallel): 275x5,275x9
Paused Hack Squats: 185x20
Pullthroughs:95x2x10

Summary: Missed lifting a lot over the past 1-2 weeks...glad to be back with an all new routine. The box squats felt really nice and it was a comfortable weight, not too light, not too heavy. However...once I hit the paused hack squats...I felt like passing out after the set, it was ridiculously hard. Than I had to hit a plethora of other exercises that just had me gassed the entire workout. I am about to pass out as I am typing this...good workout, haven't felt like this in a long time.

[T.K]

Good to see your back at it. Those paused hack squats sound brutal, 20 reps is crazy

[KGM]

Nice workout and good to see you posting again. Hope you enjoyed your time off but it sure sounds like you are ready to get back to killing it!

[lawlz_xD]

Tuesday Week #17:

Speed Bench Press: 155x3, 155x3, 155x19 (+10lbs)
Paused Pin Press: 190x5,190x4

Summary: Speed benching felt great, went up 10lbs. this week and only hit 1 less rep than last week. My estimated 1rm went up as well and I'm really confident that my max has increased a substantial amount. Missed 1 rep on the 2nd set of pin presses however, but one lift goes up, one goes down...I was super fatigued after the 3rd set of speed benches which may have been a reason. Great workout overall.

Tuesday Week #18:

Speed Bench Press: 140x3x3
Flat DB Bench Press w/ Blue Band: 35x2x10

Summary: Speed and form felt really nice and solid on the speed bench. DB bench with bands is pretty darn tough but I really enjoy doing it. I'm loving this new routine so far.

[lawlz_xD]

Horrible day today....every since I tried to max out 440 on Deadlifts (I missed it), my lower lower back has been feeling kinda funny. It wasn't in pain, but it wasn't sore, it was a weird feeling. I let it heal for the entire weekend, Friday/Saturday/Sunday, and my lower back wasn't completely fresh on Monday (about 70%) but I was still able to pump out my entire squat/leg workout fine. Benched on Tuesday and it felt a little better but still not 100%. Took Wednesday off but tonight...I pulled my first set of 315, which was pretty difficult as it felt like i couldn't keep my lower back tight, it just felt loose. 2nd set...I pulled my first rep than half-way up I felt 5 pops coming from my tailbone up to my lower back...and now I am not in excruciating pain but i can't bend over without some sort of pain, it feels like something slipped....

Just having come back from a deload....this is very disappointing....

[mjc565]

rest up man. i'm sure it's just a bad day.

[KGM]

Really sorry to hear. I hope your back is ok. Man you really gotta be careful with the back cause if you mess that up it can really put you out. Anytime I feel the low back slipping I drop the bar. Not a time to be a hero IMO. Live to fight another day.

[lawlz_xD]

I had a crappy nights sleep....the pain is about 2 times worse today and I can't even sit down without my tailbone having some sort of spiking pain. Going to see a chiro asap...at least now I have an excuse to wear a belt :D

[lawlz_xD]

Went to the Chiro's on Friday...was told I wouldn't need an x-ray and it was just a sprain (thank god). I thought it would be something much worse. The chiro did a light tissue massage and an adjustment and my back is feeling MUCH better. I can actually sit down and perform basic tasks. I am skipping out on any type of lower body work this week to let my back heal up and will only be doing upper body.

Friday Week #18
Bench Press: 205x5,205x7 (+5lbs PR, +2 reps!)
JM Press: 115x2x10

Summary: Bench felt surprisingly amazing...even with my injured back. Hit a nice double PR! =]

[KGM]

Nice work on the PRs and not letting the back get you down. Glad it is just a sprain. Get better.

[lawlz_xD]

Tuesday Week #18:

Speed Bench Press: 140x3x3
Flat DB Bench Press w/ Blue Band: 35x2x10

Summary: Speed and form felt really nice and solid on the speed bench. DB bench with bands is pretty darn tough but I really enjoy doing it. I'm loving this new routine so far.

Tuesday Week #19

Speed Bench Press:145x3,145x3,145x25

Summary: Had to workout in the weight training room today and time was extremely short so I got in what I could. My back is feeling better and better everyday and I feel confident I'll be ready to hit the gym 100% by next week.

On another note, I just found out recently that I was accepted into Cal Poly San Luis Opispo. I am not sure if you guys are familiar with the school but it is a well-known and great school (also very competitive) here in the West Coast. Extremely happy with that =]

[lawlz_xD]

Went to the Chiro's on Friday...was told I wouldn't need an x-ray and it was just a sprain (thank god). I thought it would be something much worse. The chiro did a light tissue massage and an adjustment and my back is feeling MUCH better. I can actually sit down and perform basic tasks. I am skipping out on any type of lower body work this week to let my back heal up and will only be doing upper body.

Friday Week #18
Bench Press: 205x5,205x7 (+5lbs PR, +2 reps!)
JM Press: 115x2x10

Summary: Bench felt surprisingly amazing...even with my injured back. Hit a nice double PR! =]

Friday Week #19
Bench Press: 210x5, 210x4 (+5lbs.)

Summary: My back is feeling MUCH MUCH better than last week, it's about 90% healed, I have hopes of being fully better by Monday and starting up my full routine again, but I am not rushing it. I have actually gotten a bit sick and my energy levels were way down today and only had about 600 calories in me before I benched. I am pretty confident I'd be able to hit my full 2x5 when I'm fresh with a proper diet next week.

[mjc565]

health first. hope you heal up to hit it hard coming monday.

[exmgtoo]

congrats on the school. thats a big deal.

call me before you train lower again

[lawlz_xD]

Monday Week #18:
Paused Box Squats (a little below parallel): 275x5,275x9
Paused Hack Squats: 185x20
Pullthroughs:95x2x10

Summary: Missed lifting a lot over the past 1-2 weeks...glad to be back with an all new routine. The box squats felt really nice and it was a comfortable weight, not too light, not too heavy. However...once I hit the paused hack squats...I felt like passing out after the set, it was ridiculously hard. Than I had to hit a plethora of other exercises that just had me gassed the entire workout. I am about to pass out as I am typing this...good workout, haven't felt like this in a long time.

Monday Week #20
Paused Box Squats (a little below parallel): 285x5,285x6 (+10lbs, + 1 rep)
Paused Hack Squats: 190x20 (+5lbs.)

Summary: First day back from a one week break from lifting after my injury. My back is feeling much, much better but I am wearing a belt from now on just to make sure. I'd rather not risk it. Everything felt great! Very excited to be back =]

[lawlz_xD]

Tuesday Week #18:

Speed Bench Press: 140x3x3
Flat DB Bench Press w/ Blue Band: 35x2x10

Summary: Speed and form felt really nice and solid on the speed bench. DB bench with bands is pretty darn tough but I really enjoy doing it. I'm loving this new routine so far.

Tuesday Week #20:

Speed Bench Press: 145x3x3 (+5lbs.)
Flat DB Bench Press w/ Blue Band: 40x2x10 (+5lbs.)

Summary: Everything felt really nice, nothing much to say here. Solid workout :D

[lawlz_xD]

Thursday Week #20:

Conventional Deadlifts: 275x2x5
DB Snatch: 50x2x10

Summary: I didn't go heavy on deads this week because my lower back still hasn't fully recovered and I don't want to push it until it fully recovers/I receive my belt. It's a big hit to my ego since I'm basically repping 100lbs. less than before but...it's life and I won't let this small part of my training career get the best of me.

[lawlz_xD]

Monday Week #20
Paused Box Squats (a little below parallel): 285x5,285x6 (+10lbs, + 1 rep)
Paused Hack Squats: 190x20 (+5lbs.)

Summary: First day back from a one week break from lifting after my injury. My back is feeling much, much better but I am wearing a belt from now on just to make sure. I'd rather not risk it. Everything felt great! Very excited to be back =]

Monday Week #21:

Paused Box Squats (a little below parallel): 290x5,290x6 (+5lbs, +1 rep, Double PR!)

Paused Hack Squats: 195x20 (+5lbs.)

Summary: My back felt MUCH better today...I didn't feel any pinch or discomfort in my lower back, and I was going beltless. Everything feels much stronger now that my back is healing up nicely. Great workout.

[exmgtoo]

nice job

[lawlz_xD]

Tuesday Week #20:

Speed Bench Press: 145x3x3 (+5lbs.)
Flat DB Bench Press w/ Blue Band: 40x2x10 (+5lbs.)

Summary: Everything felt really nice, nothing much to say here. Solid workout :D

Tuesday Week #21:

Speed Bench Press: 95x2x3 (+purple band; +blue band)
Flat DB Bench Press w/ Blue Band: 50x2x10 (+10lbs. each arm)

Summary: I'm not supposed to speed bench with bands but...I was just itching to try it out to see what it felt like and didn't think it would hurt to at least try. Felt pretty nice and VERY different from conventional speed benching but it was a good experience...I'll be going back to my normal routine next week. Good workout.

[lawlz_xD]

Thursday Week #21:

Conventional Deadlifts: 315x2x5 (+40lbs.)

DB Snatches: 47.5x2x10 (+2.5lbs.)

Hammer Strength High Row: 215x2x15 (+10lbs.)

Summary: This was an AMAZING workout for me and was very content with it...and still am. Why? Not because of the poundages used, as it's not even close to a PR but this was the weight that injured me about 3 weeks ago. However, my back is feeling MUCH better, I'd say about 95% healed, and felt MUCH MUCH MUCH easier than the 275x2x5 I hit last week. I dominated this weight and I feel good about it. I feel like I am now back on track.

[lawlz_xD]

Friday Week #21:

Bench Press: 210x2x5 (+5lbs.)

JM Press: 115x2x10

Summary: Glad I got all my reps in this time, the last rep on the last set was super heavy, it took me about 5 seconds to get up but I got it. Not sure how i'm going to progress on this next week considering I don't have any microplates...lol...

[lawlz_xD]

Monday Week #21:

Paused Box Squats (a little below parallel): 290x5,290x6 (+5lbs, +1 rep, Double PR!)

Paused Hack Squats: 195x20 (+5lbs.)

Summary: My back felt MUCH better today...I didn't feel any pinch or discomfort in my lower back, and I was going beltless. Everything feels much stronger now that my back is healing up nicely. Great workout.

Monday Week #22:

Paused Box Squats (a little below parallel): 295x5 (Parallel), 295x6 (Parallel); 295x2x5 (Below Parallel) (+5lbs.)

Paused Hack Squats: 200x20 (+5lbs.)

Summary: I accidentally messed up my box height and placed one too many boxes and went to parallel. Feeling pretty good about my "PR" than realizing that I was squatting almost a whole inch higher than my previous weeks was disappointing so I decided that I wouldn't waste a week and attempt to re-squat to the appropriate box height. It actually wasn't too bad but my legs were toasted by the end and I couldn't finish the rest of my workout because my quads were DEAD. Pretty happy with the workout regardless.

Life Summary: Got rejected to University of California Los Angeles and San Diego State University. I'm not too surprised I was rejected to UCLA as it is one of the top universities in the nation and it was a dream school for me in the first place...and wasn't a top choice for me so i'm not too bummed. San Diego State University wasn't a top choice for me either (it was actually one of my backups) and I was well above the average in terms of GPA/SAT of admitted students so I am a bit offended if anything.

The general scale for the CSU (California State University) in terms of prestige/difficulty to get is usually agreed upon as...

Cal Poly San Luis Opispo (Accepted)>Cal Poly Pomona>San Diego State (Rejected)

So I am a bit baffled...but at least I was accepted into the top CSU...which I didn't expect :D

I am still waiting on USC, UC Irvine, UC Davis, UC Berkeley (Super Dream School, will most definitely get rejected), and Santa Clara University. My top choices are USC/UC Irvine, which are my dream schools but are high reaches. Acceptances/denials usually come out this month so I feel like my life is on hold waiting for them to come. I shall keep you guys posted!

[lawlz_xD]

Hey guys, I have been inactive for so long but this is a hectic time for me, with college and all. The rest of my acceptances are in (the schools I care about anyways). I got rejected from most of the list above but it's alright because I got into a great school!

I have decided to attend the University of California Davis for my Undergrad, I'm very excited! I have already accepted their offer and am officially an Aggie!

They have a great gym and of course I will be continuing to work under John while I am in college. Here's a quick picture of the weight room there, it is way bigger with much more equipment! The gym is about 13,000 Square Feet.


http://farm5.static.flickr.com/4040/4270306272_8a83eea0f0.jpg
http://farm5.static.flickr.com/4011/4269869880_2d4f569de3.jpg
http://farm5.static.flickr.com/4039/4275379196_86962b007b.jpg
http://publish.netitor.com/photos/schools/ucda/genrel/auto_original/23452.jpeg

[T.K]

Awesome! good to hear everything is going well and you got into a good college, your going to have a great time

[lawlz_xD]

Just here to post a quick video update...it's been too long. I am still lifting hard :D Hope everyone is still making great progress!

Paused Box Squat 310x2x5 (A touch below parallel):

http://www.youtube.com/watch?v=K6E1uLlEUAs&feature=player_embedded

[lawlz_xD]

Paused Box Squat 315x2x5: http://www.youtube.com/watch?v=djJLLUv3lWE

Conventional Deadlifts 355x2x5: http://www.youtube.com/watch?v=yVtHbd6JaLA&feature=related

[lawlz_xD]

Conventional Deadlifts 365x2x5 (+10lbs.):
http://www.youtube.com/watch?v=DDeCnR-mnV0

Summary: 2nd time deadlifting with the bumpers, the first time being when I got injured at 315lbs. a month or so ago. First time deadlifting with a belt, everything felt REALLY nice! I am rebounding quite nicely from my injury and I am catching up to my best ever deadlift (which was pulled sumo).

[KGM]

Very nice gym in those pics!! Wow, enjoy. I would have a hard time being consistent getting to the gym with a rock wall around-srs!

Very nice looking pulls. Squats are looking great, nice upper back tightness and keeping your chest up.

[lawlz_xD]

Thanks KGM!

Box Squat 320x2x5 (+5lbs.):http://www.youtube.com/watch?v=ldcSk5XXUHQ

Summary: Felt pretty good, it felt a bit heavier than it should have been because I ran out of food at home and had to ration whatever I had left, and throw on a bad nights of sleep and...yeah. I felt groggy and tired going into the gym but i'm glad I still got the PR. One thing I noticed, I lost extension at the bottom of the box, which is no good, I'll be sure to keep it tight like I have before from now on.

[KGM]

wtf?!?! +5 and then complaining and excuses....hmmm?
You hit that shit in the face of adversity. When you get things in order BOO YEAH!!

It doesn't matter how you feel, just get the shit done. I cannot count how many time I don't "feel" the best going in and BANG PR. Nice work bro.

[lawlz_xD]

Thanks KGM!

Deadlift 375x2x5 (+10lbs.)::http://www.youtube.com/watch?v=Ij-x1ufjH_w

Summary: It was heavy but still manageable! I don't know if my back is rounding too much or not. It feels fine before/during/after the lift, but maybe that's because I have the protection of a belt. My max 5 rm on sumos (supposedly my stronger pulling position) was 380x2x5 before I cycled so I'm basically there I think! Very excited!

[lawlz_xD]

Military Press 120x2x10:: http://www.youtube.com/watch?v=xLcntfkyXbM

Summary: Military press is actually my assistance but my compound work isn't conventional stuff so it isn't worth posting up. Presses felt good, hope they pay off later on.

[LG1]

Good to see you are doing well and your lifts look great. School facilities look top notch too,

[lawlz_xD]

Conventional Deadlift 385x2x5 (+10lbs. PR): http://www.youtube.com/watch?v=wG5MBMBagtc

Summary: Great workout! Deadlifts felt really good, considering this is the 6th 10lbs. PR in a row. Couple records today.

-My conventional deadlift has surpassed my 5rm on sumos by 5lbs. now...which is huge for me considering me and John thought I was stronger sumo stance.

-This is my best ever 5rm on deads, no matter what stance.

Very happy overall :D

[Shawno]

How's your back feeling? I injured my lower back deadlifting not long ago (Jan 27th, if my log book isn't lying to me) as well. The injury seemed to be similar to yours, based on what I read. Heard some cracking/popping in my lower back and then it just felt 'weird'. Afterwards, it hurt to bend or push my hips forward.

We're also deadlifting around the same weight, but I don't feel safe pulling conventional yet. :(

Good to be subscribed to your log.

[lawlz_xD]

Hi Shawno, thanks for subbing to my log.

Sorry to hear about the injury. It seems like it isn't as bad as mine considering I couldn't get out of bed without immense pain. Anyways, I would recommend going to a chiropractor ASAP and getting an x-ray just to make sure everything is where it needs to be.

My back is feeling 100%, I rebounded back from my injury completely after about 2-3 weeks and have been making stellar progress ever since like nothing has ever happened. I've been wearing a belt on my squats/deadlifts now as well so that might be something you may want to look into. The belt definitely helps with your confidence and the protection is a big plus as well ;D

Best of luck to you.

[Kevin2323]

Great progress. That many 10lb pr's is impressive. Nice work!

[SkinnyEuro]

Wow that looks like an amazinggg gym, my schools gym is a piece of junk compared to that. Great lifts too, keep it up.

[lawlz_xD]

Thanks for the kind words everyone!

Box Squat 330x2x5 (+5lbs. PR)::http://www.youtube.com/watch?v=kE49lfbe1OM

Summary: Felt pretty nice...except that I was trying a new grip and i kept getting out of the groove and a couple times it felt as if the bar was going to slip right off my back. However, my new grip takes off ALL the tension from my wrists and elbows when held correctly. You can see in the video, my 5th rep got folded over because I started to lose my grip. Good session altogether though.

[lawlz_xD]

Here's my monthly or...bi-monthly update guys...I've been enjoying my Summer vacation so I haven't been keeping up with this journal. I am still lifting, no doubt!

Here are a couple of my big lifts so far. I have widened out the stance to my squat and it's going pretty well. It should be noted that I am also cutting and cut my calories from 3000 to 2200, it was pretty rough at first but my body is used to it now. I have dropped from 188lbs. to 184lbs. Dropping very slowly but my strength is still there, which is a blessing.

Conventional Deadlift 390x4: http://www.youtube.com/watch?v=Tkvir8LAA7U

Wide-Stance Squat 330x5:http://www.youtube.com/watch?v=jY-I4Z3AR-Q

Incline Bench: 170x8 (No Video)

[disciple X]

i was gonna comment on watching the low back rounding on deads from your previous video, but it looks like you've been working on it. latest deads looked a lot better.

also read the "packing the neck" article on here or elite fts... might help you on squats...

nice lifting man...

[lawlz_xD]

Yeah, I think my form is getting better. Can you tell me what's different form-wise in my 390x4 video than my previous videos? To be honest, I don't know what I really did different, I just "did" it, and it worked apparantly.

[exmgtoo]

Here's my monthly or...bi-monthly update guys...I've been enjoying my Summer vacation so I haven't been keeping up with this journal. I am still lifting, no doubt!

Here are a couple of my big lifts so far. I have widened out the stance to my squat and it's going pretty well. It should be noted that I am also cutting and cut my calories from 3000 to 2200, it was pretty rough at first but my body is used to it now. I have dropped from 188lbs. to 184lbs. Dropping very slowly but my strength is still there, which is a blessing.

Conventional Deadlift 390x4: http://www.youtube.com/watch?v=Tkvir8LAA7U

Wide-Stance Squat 330x5:http://www.youtube.com/watch?v=jY-I4Z3AR-Q

Incline Bench: 170x8 (No Video)solid work ryan. very nicely done

[lawlz_xD]

Squat 335x5.335x6

Set 1:http://www.youtube.com/watch?v=QFYXrtfwVC4

Set 2 (Only 5 recorded): http://www.youtube.com/watch?v=m1F38Y6826Y

Summary: My squat has finally caught up to my previous 5rm! I feel like I have been in the low 300's FOREVER. With the whole injury thing setting me back, I am finally back to where I was before! Keep in mind I am at a lighter body weight than the last time I hit this weight (184lbs. vs. 188lbs.) and I am still cutting (2200 calories vs. 3000 calories). The form felt MUCH more smooth than last time, and feels a lot easier, I think I will even break some new PRs for my squat soon! Compare the 2! Keep in mind my stance is wider now on squats and don't have enough flexibility to hit squats super deep XD.

Old Squats 335x5:

Set 1::http://www.youtube.com/watch?v=ivh6RpeYyMo&feature=channel_video_title

Set 2:http://www.youtube.com/user/xbanhcuonx#p/u/32/QMpxybCjH9I

[lawlz_xD]

Deadlift 400x2x3

Set 2:http://www.youtube.com/watch?v=yIbzkEg8C1c

Summary: Form wasn't the greatest and I am OCD about it...but the weight was super heavy and I can finally say I can pull 400 for reps! Next step is the big 4 plates for reps. Milestone in my lifting career for sure but I am not sure if I should keep on going when my form is like this.

P.S. I am still cutting and feeling leaner by the week!

[kram]

Nice squatting man!! Wide stance & you got pretty low...looked real good.

Form looked pretty spot on to me on your pulls. Your hips come thru a little late, but still solid. Dont get too OCD on the form & get analysis paralysis...sometimes you gotta just sit, grip & rip! :top:

[T.K]

I thought your form looked good. If you were in England you'd already have hit 4 plates for reps :D our weights are lighter than yours, 4 plates is only 396 so well done!

[mjc565]

good to see you back loggin ur workouts. strong stuff

[lawlz_xD]

Squat 340x2x5: http://www.youtube.com/watch?v=tD26TSG9X80

Summary: Had a pretty good workout. I'd like to say that since today was July 4th, my gym was closing at 6pm and I usually workout at 7:30pm. With that in mind, I had to go workout at about 4:30pm and only had enough time for 2 meals that day, meaning less calories before the workout. I wasn't really feeling it but still hit the PR. Felt heavy but still got it! Depth seems iffy on my 4th rep I think...hard to tell because of all the shadows but I have never squatted high so I don't think they were.

[T.K]

Just been looking back at the beginning of your log, and although i;ve said this before, it really is incredible how far you've come.

I thought the squats looked good, how long do you think before you get 405? can't be too far away now :D

[lawlz_xD]

Just been looking back at the beginning of your log, and although i;ve said this before, it really is incredible how far you've come.

I thought the squats looked good, how long do you think before you get 405? can't be too far away now :D

Thanks T.K.! I was incredibly weak when I first started, and even after a year of training, my numbers were still low. Some food for thought...my ectomorph 5'8 120lbs. little brother had better numbers than me when he started vs. when I started, truly sad considering I was a fat 195lbs. endo at the time.

Not sure when I'll be able to hit the big 405 for squats...it's actually been a goal lift for me for a while...that and a 455 deadlift (which you can hit easy). I actually suck at 1 rep maxes so as for when, I have no clue =P

Thanks for checking up man.

[lawlz_xD]

Squat 345x3x5::http://www.youtube.com/watch?v=h69on5J_vJM

Summary: Squats felt heavy but not impossible. You may have noticed but I hit an extra set. Why? My phone messed up recording the first two sets and I wasn't about to leave the gym without a squat video this week for you guys/John so I manned up and hit an extra set to get it on video. Hope you guys enjoy it! 3rd set felt good considering I was already pretty beat up from the first two.

Summary 2: I am very happy with where my squat is right now because the last time I tried to hit 345...it was only supposed to be 2x3 and it felt almost impossible and I had to grind out every rep...and...something happened...

Check it out: http://www.youtube.com/watch?v=QXt3kCKB-Xw

I think my form has gone a long way and I feel much more comfortable squatting now.

[lawlz_xD]

I am officially sad. After watching my latest 345x5 squat video, it seems that I am a touch high...or in my eyes I am. Very dissapointed. I am not sure if it is because I was fatigued on the 3rd set or what...as the first two sets, I tried to go deeper than usual. Not sure what to do from here.

[OKUMatt]

ATG! ATG! ATG! (insert chanting crowd)

[lawlz_xD]

Hahaha, I will definitely have to step it up depth-wise.

[DOA]

Your squats were just fine imo. Maybe like 1mm high. But you have to take into account your shorts bunching up. Becuase your hips declines in the back.

[lawlz_xD]

Thanks xfactor. I'm not even sure anymore.

http://forum.bodybuilding.com/showthread.php?t=136329481

I posted my videos up on the Powerlifting section at bodybuilding.com and every single person said I was 1-3" high. Hurt to see that but I will record from the side from now on in order to better judge depth.

[lawlz_xD]

http://www.youtube.com/watch?v=m1F38Y6826Y

Even this was supposedly 1-2" high, and I thought it was below parallel. Christ, reality is a hard pill to swallow.

[T.K]

I agree with xfactor, the angle's not great and your shorts mask the hip crease. The strictest fed on squat depth are the ipf and they say hip crease below the top of the knee, its hard to tell from the angle but it looks ok.

[DOA]

Thanks xfactor. I'm not even sure anymore.

http://forum.bodybuilding.com/showthread.php?t=136329481

I posted my videos up on the Powerlifting section at bodybuilding.com and every single person said I was 1-3" high. Hurt to see that but I will record from the side from now on in order to better judge depth.

Dont listen to the people at bb.com. I have a friend their that thinks nothing is a squat unless it is ATG. Next video get your buddy to film you form the side. I cannot see your knee.

[mjc565]

i agree with xfactor. the ones always being so goddamn anal about ATG or depth are the ones who squat less than 225. your depth was good IMHO. yes, you can go a tad lower, but at least you're going parallel in my eyes. whatever, good lift bro

[lawlz_xD]

I'm losing sleep over this so I went to the gym today to squat again. Not the best idea as I didn't bring my knee sleeves and I had just pulled sumos/cleaned before squatting. Also had doms in my legs from the heavy squat/leg session from Monday. Weight felt a lot heavier than it did when I hit it on Monday lol. Tried going deeper this time around.

345x3
http://www.youtube.com/watch?v=jWxVzE9qFnw

I'm not looking for a pat on the back or a "good" job. I want an honest assessment of my depth and if it would pass at a USAPL/IPF sanctioned meet. Thanks in advance guys!