My Training Journal

[SCREW]

Great, I love it, Im getting stronger everyweek.
Hows the 5x5 goin?

its going pretty good man. my squat and row are doing great! my bench is kinda lagging, thats what it feels like

i will be back to my old 5rm's on monday

 

[ExtraMile]

Lol, thats the thing i hate about 5x5, it takes you so long to catch up with what you how well you where doing before...

How much where your old 5rm's that you will be up to then?

 

[SCREW]

yeah the fist 3-4 weeks are pretty easy, but now its gunna start getting tough

old 5rm's
bench:110 lbs
squat: 135-140 lbs
row:85 lbs
military press:75 lbs
deadlift:140-145 lbs

 

[ExtraMile]

Nice, my deads have dropped from the 3 week break I took over xmas, right now their at 242lbsx4. My bench has increased and Iv had 145lbsx7. Iv also had 187lbsx6 squats and that wasnt failure, I think failure would have been 8 reps...

 

[ExtraMile]

Today - Chest Day:
Flat BB Bench
50kgx7
55kgx5
57.5kgx3
60kgx2
^^warmups
65kgx6 (with little assistance on last two reps
60kgx7 (own effort)

Incline DB Bench:
22.5kg DB's x7
22.5kg DB's x6

Close Grip BB Bench:
50kgx8 (first reps very easy)
50kgx7 (harder)

Straight Bar Tricep Pushdown:
2x8 - cant remember weight.

Lying BB Pullover:
20kgx10
20kgx10

-10-15 mins boxing drills-

work sets

 

[ExtraMile]

Today - Back day
Deadlifts:
60kgx6
70kgx5
80kgx5
90kgx4
100kgx3
110kgx1 (no straps or belt)
110kgx3 x 2sets with straps + belt
(110kg = 242lbs)

Pendlay Row:
40kgx8
50kgx8
50kgx8
55kgx7
(55kg = 121lbs)

Wide Overhand Grip Pulldowns (with squeeze and slow negative):
50.5kg x 8
58kgx8 x2sets
Underhand Grip Pulldowns:
80.5kg x 5
(80kg = 176lbs. 58kg = 128lbs)

Bent Over DB Raises:
5kg DB x8
6kg DB x 13 x2sets

Seated Calf Raises (30 sec rests):
90lbs x 15
90lbs x 9
80lbs x 14
80lbs x 10

WORK SETS

 

[SaiBoT]

Today - Back day
Deadlifts:
60kgx6
70kgx5
80kgx5
90kgx4
100kgx3
110kgx1 (no straps or belt)
110kgx3 x 2sets with straps + belt
(110kg = 242lbs)

Pendlay Row:
40kgx8
50kgx8
50kgx8
55kgx7
(55kg = 121lbs)

Wide Overhand Grip Pulldowns (with squeeze and slow negative):
50.5kg x 8
58kgx8 x2sets
Underhand Grip Pulldowns:
80.5kg x 5
(80kg = 176lbs. 58kg = 128lbs)

Bent Over DB Raises:
5kg DB x8
6kg DB x 13 x2sets

Seated Calf Raises (30 sec rests):
90lbs x 15
90lbs x 9
80lbs x 14
80lbs x 10

WORK SETS

Why the straps and the belt?

At 14 you don't need those! Work on your technique rather than going all out. Chill punk, chill!

 

[ExtraMile]

God damn I just remembered I forgot romanians I thought it seemed a bit short... lol

Belt because I hurt my back yesterday boxing, I twisted too much too quickly and hurt the left side of it. That is the first time Iv used my belt in months. Straps because I tryed 110kgx1 and my grip was failing even on the first rep.

 

[iggy]

hahah, boxing is fun as hell man. used to box my 6'4 285lb bodybuilder friend. as for romans they are awesome!

 

[iggy]

sorry to hear you quit the team bro. what exactly happened? i was training for football at your age and the coach screwed me over my senior year and i ended up quitting the midseason. t'was my favorite sport.