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Journey To A Beast!

MONDAY MARCH 23 - WEEK 1 DAY 1

DAY A

BENCH:
110 lbs x 8
110 lbs x 8
OKAY i just moved back 5 lbs i got these pretty easy, last few reps were tought tho...next time i will try 115

INCLINE BENCH:
75 lbs x 8
75 lbs x 8
This was the 1st time i actually did these, so im starting off low. the incline in his is pretty high, its like a mix between military and bench

CHIN-UPS:
2 sets of 8

BB ROW:
90 lbs x 8
90 lbs x 8

BRADFORD PRESS:
60 lbs x 6
60 lbs x 6

Not a bad workout i cantwait to try to get 115 next time

Time to go eat!
 
TUESDAY MARCH 24TH - WEEK 1 DAY 2

DAY B

DEADLIFT:
170 lbs x 5
170 lbs x 5
APRIL 1ST GOAL!!!!!
These ate up my hands :)

DIPS:
3 sets of 8

BB CURLS:
55 lbs x 9
55 lbs x 6

SQUATS:
150 lbs x 8
150 lbs x 8
Man i love and hate squats at the same time :biggrin:
these were easier than the 145 last week!

Great workout i got one goal out of the way today, by the eand of next week i should have 180 x 5

squats are coming along too, well see about the bench on Thursday!
 
THURSDAY MARCH 26TH - WEEK 1 DAY 3

DAY A

BENCH:
115 lbs x 8
115 lbs x 6
FINALLY!!!! i got one set of 8 that as closest to failure your gunna get...the six i waited like 5 min i was still feeling the pump

INCLINE DB BENCH:
25 lbs x 8
30 lbs x 8
the 25 lbs was too easy so i moved up to 30 lbs

CHIN-UPS:
2 sets of 8

BB ROWS:
95 lbs x 6
95 lbs x 7
Pretty happy with these

BRADFORD PRESS:
60 lbs x 7
60 lbs x 5

Pretty good workout even though i didnt get all 16 reps for bench it did go up a little bit...so on monday i should finally have all 16 reps!
 
SUNDAY MARCH 29TH - WEEK 1 DAY 4

DAY B

DEADLIFT:
175 lbs x 5
175 lbs x 5
These were tough! :biggrin:

DIPS:
3 sets of 8

BB CURLS:
60 lbs x 8
60 lbs x 8

SQUATS:
155 lbs x 8
155 lbs x 8

Good workout i wasent sure about the deadlift but i somehow got all 10 reps!

i will rest till Tuesday and that will be april 1st and then i will take my 5 rms for bench, dead, squat and then on thursday i will do day a, then saturday day b

peace
 
June 24th I test bro


edit: actually Im thinkin of testin sooner so I can set myself some targets, Ill think about it bro and pm you
 
TEST DAY!!

okay since i already know i CAN get my 3 month goal for deadlift i wont do it because it most likely will make me more tired for squats... so here we go

DEADLIFT[/B
NOW GOAL
180 lbs x 5 170 lbs x 5 SUCCESS!

BENCH
NOW GOAL
130 lbs x 2 130 lbs x 5 FAILURE

SQUAT:
NOW GOAL
170 lbs x 5 170 lbs x 5 SUCCESS!

i could have probably gotten 180 lbs on the squat

so heres the deal my deadlift and squat are going GREAT pretty much getting my goal + 10 extra pounds

but my bench wasent really even close, should i keep my chest shit the way it is or change it up> i havent gained really anything in about 3 weeks
 
hurricane is the man!
ill help you out a bit glad if you bet on a game.

uconn is going to win it all.
 
THURSDAY APRIL 2ND - WEEK 2 DAY 7

DAY A

BENCH:
120 lbs x 5
120 lbs x 5
120 lbs x 5
HARD,,,felt good though

CHIN-UPS:
2 sets of 8

BB ROWS:
95 lbs x 8
95 lbs x 8

BRADFORD PRESS:
60 lbs x 7
60 lbs x 6

Good workout today my chest was burning after the 3 sets of 5 :evil::evil:
 
hey guys i was supposed to lift today but i had basketball games and when i got home i was really tired so i will lift tomorrow
 
SCREW said:
haha i wouldnt say i have became a beast yet

and i think extramile's log is 43 too. or around there
Click to expand...

My log pwned yours it just went up to page 46 lol :biggrin: only jokin bro, its good to see you stickin at the lifting and staying motivated! Has all this strength trainin helped your basketball?
 
okay so i decided to switch up routines and go with westside for skinny bastards 3 because not only will gain strength but also a lot of explosiveness for basketball!
 
MAX EFFORT UPPER BODY DAY 1 WEEK 1

Flat Barbell Bench:
(work up to 5rm)
45 lbs x 10
85 lbs x 5
100 lbs x 5
125 lbs x 5
This felt good

Flat DB Press:
2 sets of max reps (20 rep range)
30 lbs x 21
30 lbs x 18

*SUPERSET*
BB ROWS:
85 lbs x 12
85 lbs x 12
REAR DELT FLYES:
10 lbs x 12
10 lbs x 12

BB Shrugs:
115 lbs x 15
135 lbs x 15

BB Curls
50 lbs x 11
50 lbs x 8

Sick 1st workout my whole upper body was PUMPED!!
next week on Max-effort day i do my 3rm for bench and the the week after it goes to 1rm
 
Screw, this may sound a bit harsh, which isn't my intent at all. Just the internet being as it is sometimes, I want to make sure I don't come off wrong, but what is the longest amount of time you have stuck with any one program? It seems like you start something different every six or seven weeks. I could be wrong though. However, if that is the case, I think some of your issues my have to do with this point.
 
LucSulla said:
Screw, this may sound a bit harsh, which isn't my intent at all. Just the internet being as it is sometimes, I want to make sure I don't come off wrong, but what is the longest amount of time you have stuck with any one program? It seems like you start something different every six or seven weeks. I could be wrong though. However, if that is the case, I think some of your issues my have to do with this point.
Click to expand...

yeah i have been switching up programs a lot i would have stayed with the lat one but i realy want to get more explosive and get more speed and vert for bball, and now that i know i will be getting both, as long as this keeps working i will keep doing it
 
DYNAMIC-EFFORT UPPER BODYDAY 2 WEEK 1

Split Squats
30 lbs in each hand x 10
i was supposed to get 2 sets of these but after the 1st i was cramping up so i stopped, im guessing i didnt really warm up before these

Deadlift
175 lbs x 5
175 lbs x 5
PRETTY HARD but got all 10

INCLINE WEIGHTED SIT-UPS

really short workout
next week i will move everything on all my workouts up to 3 sets
 
SCREW said:
DYNAMIC-EFFORT LOWER BODYDAY 2 WEEK 1

Split Squats
30 lbs in each hand x 10
i was supposed to get 2 sets of these but after the 1st i was cramping up so i stopped, im guessing i didnt really warm up before these

Deadlift
175 lbs x 5
175 lbs x 5
PRETTY HARD but got all 10

INCLINE WEIGHTED SIT-UPS

really short workout
next week i will move everything on all my workouts up to 3 sets
Click to expand...

There I fixed it for you.
 
since i have already done my me upper body workout im going to skip my re upper body workout and do me lower body because i will be out of town the next few days
 
ME LOWER BODYDAY 3 WEEK 1

SQUATS:
(5rm)
45 lbs x 5
95 lbs x 5
135 lbs x 5
170 lbs x 5
this was tough i tried to go to parallel every time and i think i did

GOOD MORNINGS:
65 lbs x 12
70 lbs x 10
80 lbs x 6

SLDL:
135 lbs x 8
135 lbs x 8

AB CIRCUT:
2 sets: sprinter sit-ups, V-ups, toe touches, hip thrusts.

wow that hurt my abs :)
good workout today it was pretty intense but yeah so next week all of my stuff will be 3 sets each

cya monday
 
MAX EFFORT UPPER BODYDAY 5 WEEK 2

FLAT BB BENCH:
(3-5rm)
45 lbs x 10
65 lbs x 5
95 lbs x 5
115 lbs x 3
130 lbs x 3
BARLEY got the last rep

DB BENCH PRESS:
(2 sets of max reps)
30 lbs x 21
30 lbs x 18
Same as last week

*SUPERSET*
BB ROWS:
90 lbs x 9
90 lbs x 9
90 lbs x 8
REAR DELT FLYES
15 lbs x 8
15 lbs x 8
15 lbs x 8

BB SHRUGS:
145 lbs x 10
135 lbs x 12

BB CURLS:
55 lbs x 10
55 lbs x 7
55 lbs x 6

Pretty good workout i dont know why i cant reallu gain on my bench cuz my deadlift and squat are going great
 
DYNAMIC EFFORT LOWER BODYDay 6 Week 2

SPLIT SQUATS
25 lbs x 10
30 lbs x 10
30 lbs x 8
WOW after these my glutes were going crazy!

DEADLIFT
180 lbs x 5
180 lbs x 5
DEADLIFT PR

LEG RAISES
2 sets of 15

WEIGHTED INCLINE SIT-UPS
(with 25 lbs on stomache)
2 sets of 15 reps

Great workout deadlifts felt good and i didnt cramp up again on spli squats,,,probably because i stretched and warmed up this time:biggrin:
 
keep it up bro, I really wish I wrote down or kept a log of my lifts when I was ur age, I don't even know what I did back then, lol
 
REPETITION UPPER BODYDAY 7 WEEK 2

INCLINE DB BENCH
(3 sets of max reps)
25 lbs x 15
25 lbs x 12
25 lbs x 15
incline is a lot tougher than flat

*SUPERSET*
CHIN-UPS
3 sets of 8
REAR DELT FLYES
10 lbs x 15
10 lbs x 12
10 lbs x 12

*SUPRSET*
BB SHRUGS
3 sets of 140 lbs x 12
HAMMER CURLS
25 lbs x 9
25 lbs x 9
25 lbs x 9

good workout! my arms were feeling it...and i loved the hammer curls!!!
 
MAX EFFORT LOWER BODYDAY 8 WEEK 2

BOX SQUAT
(3-5 rep max)
45 lbs x 10
95 lbs x 5
135 lbs x 3
155 lbs x 3
165 lbs x 5
that last set of 5 was f***** hard!:biggrin::evil:

GOOD MORNINGS
80 lbs x 8
80 lbs x 8
80 lbs x 8

SLDL
135 lbs x 8
135 lbs x 8

ABS
3 circuts of 10 reps
sprinter sit-ups, V-ups, toe touches, hip thrusts

good workout the box squats were really hard the last 2 reps i wasent sure if i was gunna make it
 
MAX EFFORT UPPER BODYDAY 9 WEEK 3

FLAT BB BENCH
45 lbs x 10
65 lbs x 5
95 lbs x 5
115 lbs x 3
130 lbs x 2
FUCK THIS!!!

DB BENCH PRESS
30 lbs x 19
30 lbs x 17

*SUPERSET*
BB ROWS
90 lbs x 11
90 lbs x 9
90 lbs x 10
REAR DELT FLYES
10 lbs x 15
15 lbs x 7
15 lbs x 7

BB SHRUGS
145 lbs x 12
145 lbs x 12
145 lbs x 12

BB CURLS
55 lbs x 9
55 lbs x 8
55 lbs x 8

I dont know what the hell is wrong with my bench! i cant have al readt hit a real plateu could i?
 
I kinda think its your workout, on all of the workouts other than bench you are using the same weight on each set, I try to add weight on every set, I'd rather start lighter and get heavier than use a medium weight and do the same weight every set, also you said the last time that you could barely get that weight, and you might have been a little more in the zone the week before which could explain the difference. I know some days I do better than others.
 
Hellawulf said:
I kinda think its your workout, on all of the workouts other than bench you are using the same weight on each set, I try to add weight on every set, I'd rather start lighter and get heavier than use a medium weight and do the same weight every set, also you said the last time that you could barely get that weight, and you might have been a little more in the zone the week before which could explain the difference. I know some days I do better than others.
Click to expand...

okay so your saying try to add like 5 lbs every set and just lower the reps?
 
moya said:
what is your caloric intake... are you eating enough to get stronger?...
Click to expand...

im not sure what my intake is but i know is not a ton

but my squat and deadlift have been going to 5lbs a week for a couple of months now and my bench was prograssing for a while there, then it just stopped

im going to for the next 6-9 weeks so some other bench variation like CGBP, incline bench press, and the floor press...each 3 weeks long
 
SCREW said:
im not sure what my intake is but i know is not a ton

but my squat and deadlift have been going to 5lbs a week for a couple of months now and my bench was prograssing for a while there, then it just stopped

im going to for the next 6-9 weeks so some other bench variation like CGBP, incline bench press, and the floor press...each 3 weeks long
Click to expand...

i very highly reccomend you just take one day... keep track of all the food you eat, cal., protien, carbs and fat... at least give us and yourself an idea of where you are at...
im almost ceetain if you ate more (calories total), you will be able to make better progress...
upping the weight and lowering reps is a good idea too
it is much easier to add 5 lbs to your dead and squat than your bench... correct me if im wrong.. but possibly you have been benching fot a while longer than you have deaded or squatted,or with more vigor, therefore thats why the gains in strength are still showing with them...
i would bet on eating more as your best bet...
 
DYNAMIC EFFORT LOWER BODYDAY 10 WEEK 3

SPLIT SQUATS
25 lbs x 12
30 lbs x 10
30 lbs x 10

DEADLIFT
(Not showing warm-ups)
185 lbs x 5
185 lbs x 5
DEADLIFT PR
the last rep was F***** brutal!
These are starting to become my best lift

ABS
WEIGHTED INCLINE SIT-UPS
4 sets of 8

Good workout today my deadlift felt good and i got a good stretch on the split squats
 
REPETITION UPPER BODYDAY 11 WEEK 3

INCLINE DB BENCH
20 lbs x 20
25 lbs x 12
30 lbs x 11

*SUPERSET*
CHIN-UPS
3 sets of 8
REAR DELT FLYES
10 lbs x 15
15 lbs x 8
15 lbs x 8

*SUPERSET*
BARBELL SHRUG
3 sets of 145
HAMMER CURLS
25 lbs x 10
25 lbs x 10
30 lbs x 6

GREAT workout today i raised my weight but lowered the reps for my exercises and it was good... tomorrow i will do ME LOWER BODY
 
SCREW said:
okay so your saying try to add like 5 lbs every set and just lower the reps?
Click to expand...
Kinda, depends on the workout, like for your dumbell presses, 5 pounds might be good for you, but for workouts that require more weight, such as a squat for example, you might need to add 20 pounds each set, start out light, and by the final set you should be struggling getting it on the 4th and really struggling on the 5th rep.
 
MAX EFFORT LOWER BODYDAY 12 WEEK 3

BOX SQUAT
45 lbs x 10
95 lbs x 5
135 lbs x 5
155 lbs x 3
170 lbs x 5
NICE! these seemed pretty easy too

GOOD MORNINGS
80 lbs x 10
80 lbs x 8
80 lbs x 8

SLDL
135 lbs x 10
135 lbs x 8

Pretty solid workout, i was pumped after my squats,,, i thought they would be harder than that
 
MAX EFFORT UPPER BODYDAY 13 WEEK 4

CLOSE GRIP BENCH PRESS
45 lbs x 10
65 lbs x 5
95 lbs x 5
110 lbs x 5
This was pretty easy so 115 lbs x 5 next week...as you can tell i changed to cgbp.

DB BENCH PRESS
30 lbs x 17
30 lbs x 17

*SUPERSET*
BARBELL ROWS
90 lbs x 12
95 lbs x 10
100 lbs x 8
REAR DELT FLYES
10 lbs x 15
15 lbs x 8
15 lbs x 7

BARBELL SHRUGS
150 lbs x 12
150 lbs x 12
155 lbs x 10

BB CURLS
55 lbs x 10
60 lbs x 6
60 lbs x 6

Good workout i just hope not doing flat bb bench will help me with it well see in a few months
 
You should do a couple warm ups for each body part, but always lift heavy and shoot for 6-8 reps each set. No more than 8. If your not "on", you have to lift heavy all the time in order to grow. If you want endurance, you can still lift heavy, but limit the rest to about 90 seconds between sets.
 
REPETITION UPPER BODYDAY 15 WEEK 4

BALLISTIC BENCH PRESS
(60% or 1rm)
85 lbs x 10
85 lbs x 10
this is where i lower the bar down slowly and bring it up as explosivley as i can.

this was all that i did because i just didnt have any energy iam sick and have been that last couple of days...hopefully tomorrow i will be better to squat
 
MAX EFFORT LOWER BODYDAY 16 WEEK 4

BOX SQUAT
45 lbs x 10
95 lbs x 5
135 lbs x 5
155 lbs x 3
175 lbs x 4
the last rep took like 5 seconds

GOOD MORNINGS
85 lbs x 8
85 lbs x 8
i only did 2 sets because my lower back was worked pretty hard on the squats, they were kinda starting to hurt

SLDL
140 lbs x 8
140 lbs x 8

AB CIRCUT

Man i love ME days... for some reason my squat seemed way tougher than last week but o well.
 
MAX EFFORT UPPER BODYDAY 17 WEEK 5

CGBP
45 lbs x 10
65 lbs x 5
95 lbs x 5
115 lbs x 5
Pretty Hard but 120 lbs next week

FLAT DB PRESS
(Palms Out)
30 lbs x 18
30 lbs x 17

*SUPERSET*
BARBELL ROW
95 lbs x 12
100 lbs x 8
105 lbs x 8
REAR DELT FLYES
10 lbs x 10
10 lbs x 10
10 lbs x 12

BB CURLS
55 lbs x 10
60 lbs x 7
60 lbs x 6

Good workout i got a huge pump on my triceps for the first time in a while

i will have what i ate comin up later tonight
 
hey guys i havent had enough time to workout yesterday and today so will will do my best to get it in tomorrow, but we will be out of town for most of tomorrow :(
 
hey guys this week i have two huge golf meets so i decided i would just take the week off and start up again on Monday

my last day of golf is on friday
 
MAX EFFORT UPPERBODYDAY 18 WEEK 6

CGBP
45 lbs x 10
65 lbs x 5
95 lbs x 5
115 lbs x 3
I must have lost some strength on my 2 weeks off :(

FLAT DB PRESS
30 lbs x 19
30 lbs x 15
1 minute between the set

*SUPERSET*
BARBELL ROW
95 lbs x 12
100 lbs x 8
105 lbs x 7
REAR DELT FLYES
10 lbs x 12
10 lbs x 10
10 lbs x 6

Not a bad workout considering it was my 1st time in a while

i didnt have time to get to the curls so those will be in a couple days

peace
 
ExtraMile said:
Where you been lately screw?
Click to expand...

hey guys i just got my computer fixed today, i had to send it in and i just now got it.

Our basketball coach said that has gunna have us all do this weight lifting program at our highschool gym so, i guess im not sure exactly what i will be doing yet but i keep all you guys updated and occasionaly post some workouts...

it starts June 7th
 
hey guys i know i havent posted anything in here since FOREVER so heres the rundown...

at the beginning of summer i kinda re-injured my right elbow throwing a baseball, after a month of physical therapy and nothing happening, i went to a specialist and he said if i wanted to get it 100% healed and never feel pain in it again i would have to have surgery, and he didnt recommend it if i wasent playing baseball so i never got it. Now i only get pain when i throw a baseball,

since school started i have been lifting after school, i had lost a lot of strength over the summer from not really lifting but now its all back for the most part.

i lift 4 times a week after school here is what i have been doing.

MONDAY: biceps and triceps
TUESDAY: legs and abs
WEDNESDAY: chest and shoulders
THURSDAY:back and abs

i havent been following EXACT exercises just doing kinda whatever so im wanting to put in some exercises so i know exactly what im doing before i get in there. Foe ex. this is an average week

MONDAY: biceps:
EZ bar curl 3 x 8-10
DB curl 3 x 8-10
45 lb bar plus 5 lbs 3 x 5-10
Triceps
French curl 3 x 8-10
tri-extension 3 x 8-10
skullcrushers 3 x failure

TUESDAY: Legs
parallel box squat 4-5 x 5-10
leg curls 3 x 10-20
calf raises machine 3 x 10-20
this exercise where i stand on the edge of a box and go down like im gunna touch my toes with a 45 lb plate 3 x 10
ABS

WEDNESDAY: chest
flat bb bench: 3 sets of 5-10
decline bb press: 3 sets of 8-10
db incline 3 x 8-10
shoulders
military press 3 sets of 8-10
db flys 3 sets of 10 going straight out and straight to the side
shrugs 3 sets of 10-20

THURSDAY: back
deadlift 3 x 5-8
rows 3 x 8-10
chin-ups 3 x sub-failure
ABS

For my legs my main goal is to get more explosive so i can be faster and jump higher for basketball.

my other goal is to just gain muscle and keep on getting more toned
 
i also what to start working pull-ups alot
right now i can get 10 from a deadhang, i have been just doing a few sets kinda randomly throught my week

and a program for my speed, like more of a plyo like depth jumps and that type of stuff
 
SCREW said:
hey guys i know i havent posted anything in here since FOREVER so heres the rundown...

at the beginning of summer i kinda re-injured my right elbow throwing a baseball, after a month of physical therapy and nothing happening, i went to a specialist and he said if i wanted to get it 100% healed and never feel pain in it again i would have to have surgery, and he didnt recommend it if i wasent playing baseball so i never got it. Now i only get pain when i throw a baseball,

since school started i have been lifting after school, i had lost a lot of strength over the summer from not really lifting but now its all back for the most part.

i lift 4 times a week after school here is what i have been doing.

MONDAY: biceps and triceps
TUESDAY: legs and abs
WEDNESDAY: chest and shoulders
THURSDAY:back and abs

i havent been following EXACT exercises just doing kinda whatever so im wanting to put in some exercises so i know exactly what im doing before i get in there. Foe ex. this is an average week

MONDAY: biceps:
EZ bar curl 3 x 8-10
DB curl 3 x 8-10
45 lb bar plus 5 lbs 3 x 5-10
Triceps
French curl 3 x 8-10
tri-extension 3 x 8-10
skullcrushers 3 x failure

TUESDAY: Legs
parallel box squat 4-5 x 5-10
leg curls 3 x 10-20
calf raises machine 3 x 10-20
this exercise where i stand on the edge of a box and go down like im gunna touch my toes with a 45 lb plate 3 x 10
ABS

WEDNESDAY: chest
flat bb bench: 3 sets of 5-10
decline bb press: 3 sets of 8-10
db incline 3 x 8-10
shoulders
military press 3 sets of 8-10
db flys 3 sets of 10 going straight out and straight to the side
shrugs 3 sets of 10-20

THURSDAY: back
deadlift 3 x 5-8
rows 3 x 8-10
chin-ups 3 x sub-failure
ABS

For my legs my main goal is to get more explosive so i can be faster and jump higher for basketball.

my other goal is to just gain muscle and keep on getting more toned
Click to expand...

honestly I would lose the arm day, and revamp to either a 5x5 or one body part per day. Something like chest on monday, back on wednesday, legs on friday. saturday would be off, and then start over on sunday ect ect... you are likely over training arms. Big heavy compound movements with enough days off will make your whole body gain alot of mass. Provided that your eating enough. You have to train til you want to puke. Dont go over an hour though. You will be wasting your time after that. Your natty test will be used up.
 
This is the workout im doing at school...

DAY 1
Back
Deadlift - 4 sets of 5
Chin-Ups - 3 sets of sub-failure *5 min rest between sets*
T-Bar Row - 3 sets of 8-10

Abs
Whatever

DAY 2
Legs
Box Squats - 4 sets of 5 *almost parallel*
Power Cleans - 3 sets of 5
Calve Raises - 4 sets of 20-10-20-10
Leg Curls - 3 sets of 8
Abs
Whatever

DAY 3
Chest
Flat Bench - 4 sets of 5
Dips - 3 sets to sub-failure
Incline DB Press - 3 sets or 8-10
Biceps
Bar Curl - 3 sets of 8-10
DB Curl - 3 sets of 8-10

DAY 4
Shoulders
Military Press - 3 sets of 8-10
DB Flys - 3 sets of 8-10 *going both straight out and straight to the side*
Machine Shrugs - 4 sets of 15
Triceps
Skullcrushers - 3 sets of 8-10 (after each set of these, ill do like 20 reps of cg just with the little 17 lb bar that im using plus the weight)
French Curls - 3 sets of 8-10
Tri Ext. - 3 sets of 8-10

* Some days at the end when i have time i will do some forearm work *
 
SCREW said:
DAY 4
Shoulders
Military Press - 3 sets of 8-10
DB Flys - 3 sets of 8-10 *going both straight out and straight to the side*
Machine Shrugs - 4 sets of 15
Click to expand...

flyes work chest bro...

edit: oh wait i didnt see the straight out and to side. so is it like you do 1 front raise, then 1 side lateral & so on?
 
Last edited:
today in the weightroom i was doing legs and i got 4 straight sets of 5 reps with 205 lbs. i was pretty pumped, it was even pretty easy the last set i got 7 reps

i was box squating and the box was a little above parallel but not much
 
SCREW said:
today in the weightroom i was doing legs and i got 4 straight sets of 5 reps with 205 lbs. i was pretty pumped, it was even pretty easy the last set i got 7 reps

i was box squating and the box was a little above parallel but not much
Click to expand...


Why not just go ATG? ever since i started doing that i love it. i dont know if my body can let me go ALL the way down but i def break parralel and then some
 
the.gladiator1987 said:
Why not just go ATG? ever since i started doing that i love it. i dont know if my body can let me go ALL the way down but i def break parralel and then some
Click to expand...

Funny you said that i had the impression that ATG was all the way down. When i put ATG on my journal it means literally.

You should try it, you'll love it even more, just take your time, do a couple of sets after your last heaviest set just to get a feel or do it as your 5x5 light day.
 
SaiBoT said:
Funny you said that i had the impression that ATG was all the way down. When i put ATG on my journal it means literally.

You should try it, you'll love it even more, just take your time, do a couple of sets after your last heaviest set just to get a feel or do it as your 5x5 light day.
Click to expand...


i do go ATG, im jus sayin ATG for some people is different than others because of flexibility/limb lengths, etc

Ever since i started going way down i have loved it tho!
 
well im 6'1" and i weigh 147 lbs

I Max-Squated yesterday for the first time in a while, it was box that was a little above parallel and i got 275!!!!! the first time i tried it i couldnt get it but 5 min later i got it. I didnt have the greatest form my kness started caving in a little bit, but it was a max so it was fine

I havent maxed out on bench yet but i would guess around 155 lbs one time.

I havent maxed out on deadlifts either, i dont do those as much anymore lifting at the school. I have done trap bar deadlift a couple times but dont remember what the weight was

im gunna post up a couple more pics and then at the end of the year take some more pics and see how far ive came
 
NBAfan#21 said:
You workout with 205lbs but your max is 275? Are you sure you checked the weight correctly?
Click to expand...

yeah i did the 205 for 7 reps like a week and a half ago and 1 days ago when i maxed i put 225 on and i did that 5 times because it was so easy than added 10s to each side and did that and did one then went to 275 im gunna admit i wasent using good form when i got it up just because i really wanted to get it, like i said my kness came in.

my squats seem like they have been going up 20 lbs every week now for the past 3 weeks, but yeah 275 was pretty bad form thats why i got it up
 
here is the new workout that i am doing at my schools weightroom...

***WORKOUT***

MONDAY = legs
Box Squats (3-5 rep max)(20 reps)
SLDL (3 x 8)
Seated calve raises (2 x 10-15)
1-legged calve raises (2 x 10-15)


TUESDAY = Chest/Biceps
Flat BB Bench (3-5 rep max)(10 reps)
Db incline press (3 x 8)
Dips (3 x sub-failure)
Chin-ups (3 x sub-failure)(weighted?)
DB curls (3 x 8)


WEDNESDAY = Shoulders/Triceps
Military Press (3-5 rep max)(10 reps)
Seated DB press (3 x 8)
Lateral/front raises (3 x 8)
Skullcrushers (3 x 8)
Tricep Pulldowns (3 x 8)

THURSDAY = Back/Dynamic Legs
Deadlift (3-5 rep max)
T-Bar Rows (3 x 8)
Wide grip pullups (3 x sub-failure)
Lat Pulldowns (3 x 8)
Box Jumps
Goom Mornings (3 x 8)

the beginning of every workout is a lot like ws4sb where we do a max, and on everyday other than deads i do a high rep set like for squat 20 reps and for bench and military 10

the 20 reps is gunna SUCK, i have never done those before!
 
SCREW said:
here is the new workout that i am doing at my schools weightroom...

***WORKOUT***

MONDAY = legs
Box Squats (3-5 rep max)(20 reps)
SLDL (3 x 8)
Seated calve raises (2 x 10-15)
1-legged calve raises (2 x 10-15)


TUESDAY = Chest/Biceps
Flat BB Bench (3-5 rep max)(10 reps)
Db incline press (3 x 8)
Dips (3 x sub-failure)
Chin-ups (3 x sub-failure)(weighted?)
DB curls (3 x 8)


WEDNESDAY = Shoulders/Triceps
Military Press (3-5 rep max)(10 reps)
Seated DB press (3 x 8)
Lateral/front raises (3 x 8)
Skullcrushers (3 x 8)
Tricep Pulldowns (3 x 8)

THURSDAY = Back/Dynamic Legs
Deadlift (3-5 rep max)
T-Bar Rows (3 x 8)
Wide grip pullups (3 x sub-failure)
Lat Pulldowns (3 x 8)
Box Jumps
Goom Mornings (3 x 8)

the beginning of every workout is a lot like ws4sb where we do a max, and on everyday other than deads i do a high rep set like for squat 20 reps and for bench and military 10

the 20 reps is gunna SUCK, i have never done those before!
Click to expand...


Dude the 20 reps is HARD especially when its your last set. I ramp up to 325x6 and i drop all the way down to 155 for 20
 
okay now that basketball nas started im going to be keeping a log again!

i have already started bill starr 5x5 again and im starting my 2nd week tomorrow
 
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