580 deadlift, 530 squat, 380 bench by 07

[DaRkAnGel]

The journal title is pretty self explanatory. I'm kind of sick of posting in the PR thread and cltutering it up so I'm making a new journal.

Will start posting workouts starting tomarrow. Kicking up the volume and intensity next week (3rd week after meet).

Out till tomarrow.

[nate]

you can do it you little nugget.


good luck.

[maverick]

Its about time! So where do you stand now with those 3? For the sake of the sensitive around here, would you post whether your numbers involve any PL gear, and if so, what kind? I don't know much about the average differences between geared lifting and raw, so I think it would be interesting to watch you progress and see how far those numbers diverge.

In any case, good luck. I wish I had started getting serious at your age. You'll be deadlifting hummers by the time you're 25!

[DaRkAnGel]

Thanks Nate.

Maverick these are my current numbers (im going to give my best gym maxes because they beat my best competition maxes): 470 squat in a centurion, 500 deadlift with the same squat suit, and 335lb bench with a rage x.

My raw number are: 285 ish right now for paused bench, last time I did squats I got up to 385 raw but that was months ago so I don't know where I'm at now, and I have deadlifted 455 completely raw but that was also a while ago (about 3 months).

My gear is probably currently giving me about 60 - 70 lbs on my squat, my shirt is giving me about 50, and for deadlift im probably getting around 20 out of the suit.

[DaRkAnGel]

First heavy deadlift workout in > 3 weeks.

Sumo Deadlift: 135 x 3, 225 x 3, 315 x 3, 405 x 3, 455 + 50 lbs of chain x 0 (aww damnit haha, well I'll try again in a few weeks. I think I was just a pussy today), 425 x 3

Platform Straight Legged Deadlifts: 225 x 6, 225 +50lbs chain x 6, 225 + 100 lbs chains x 6, 225 + 150 lbs of chains x 6 (PR)

Powershrugs: 315 x 16, 365 x 12 (PR)

Reverse Hypers: 90 x 12, 90 x 12

Decline weighted situps: 25 x 8 (plate behind head)

Decline Russian Twists: 10 x 20

Tomarrow = speed squats, lat work, assistance bench work, and some gay bicep stuff.

[DaRkAnGel]

Well I promised a gay bodybuilding workout and here it is:

Speed bench: 225 x 3, 205 x 3, 205 x 3, 205 x 3, 205 x 3, 185 x 3, 185 x 3

Comments: Got to work on using my lats more. Also, 225 was a bit too slow and I don't think I was ready to use it for speed this week.

Speed Box Squats, 2 inches under parallel: 195 x 2, 195 x 2, 195 x 2, 215 x 2, 220 x 2, 220 x 2, 220 x 2

Pullups: BW x 10, BW x 10

Barbbell bicep Curls: 90 lbs x 10

Hammer Curls: 50's x 7 each arm

Wrist Curls: 90 x 16

Reverse Bicep Curls: 70 x 12

Military Press: 110 x 9

Obviously this workout is all over and not really structured but I don't really care. Today was just basically a bodybuilding day and I suceeded in sweating a lot and in getting a good pump out of everything.

[DaRkAnGel]

First day of kortes 3 x 3

Squat: 285 x 6 sets x 5 reps
Depth was probably right at parallel

Close grip paused bench, 205 x 5, 200 x 7 sets x 5 reps

Straight Legged Platform deadlifts: 300 x 5 sets x 5 reps


Done. Time to eat.

[DaRkAnGel]

BW is around 217 - 219 and on July 8th i was about 203 lol.

Speed Low Box Squat with ulta wide stance(feet were touching the monolift base on last few sets): 135 x 2, 240 x 2 (too slow), 220 x 7 x 2

Some of these reps were fast, others were slow. I just need to work on technique more.

Speed Bench: 200 x 8 x 3

Once again some reps were faster than others. When I was really fast it was because i arched really hard and drove my traps into the bench.

Sumo Deadlifts: 300 x 5 x 5

Easy peasy lemon squeezy. I dont really see the point of doing such low weights but I used them as sort of speed reps and worked on form.

[DaRkAnGel]

Total Workout time: ~ 2 hrs. Man these workouts are long...

My partner didn't show up... so i changed my workout a little. I also didnt do sumos because my shins were ready to bleed again if i dragged thebar on them.

Oly Back Squats (a2g): 200 x 8 x 5

Close Grip Incline Presses (w/ pauses): 135 x 5, 155 x 5, 185 x 5, 165 x 5 x 5

Conventional Deadlifts: 300 x 5 x 5

Yates Rows: 230 x 12, 230 x 12

My back was about ready to give out on the yates rows but i kept perceveiring. Damn that was a lot of volume.

Bench was pretty easy except for the 185 (that was a bit overzelous).

[DaRkAnGel]

Godamnit I hate this workout lol.

Squat: 295 x 5 (high), 295 x 5 (high), brought stance in closer... 295 x 5 (good), 295 x 5 (good), 295 x 5 (good), 295 x 1, 295 x 1, 295 x 1 (all last sets are for form and a guy at the gym said they were all high but I think he's smoking it because I went so deep I almost couldn't come up on the last one).

Close grip bench press paused reps: 210 x 6 x 5 (my tricep strength is going through the roof right now)

Shirted Bench(couldn't help myself): 275 x 1 (easy), 275 x 1 (easy)

I tweaked my shirt a little and both of these reps were a complete joke even after my close grip sets. I think I'm good for 350 + even in my loose ass titan shirt.

Straight Legged 3 inch platform deadlifts: 310 x 3 x 5, 305 x 2 x 5 (ill stick to 305 for my next session because i'm afraid I'm gonna tear something because im so tired by the end of the workout)

Close grip hands palms away pullups: BW x 8,
Wide Grip hands palms away pullups: BW x 2 (LOL) drop set regular pullups: BW x 2 (bigger LOL)

Well my bw is about 222 so that may explain my weak ass pullups, but regardless I think I gotta hit these a bit harder and just suck it up next time.

ETS comes in tomarrow so hopefully that will help me with my recovery.

[Firehawk]

Hopefully with the squattin u weren't leaning forward more than sitting back and keeping your chest up...and that's why ur hips didn't drop low enough and the guy said you weren't low enough...i know this from experience...and on the other hand he coulda been smoking it lol.

With the bench, were u touching with 275?

[DaRkAnGel]

Originally Posted by Firehawk

Hopefully with the squattin u weren't leaning forward more than sitting back and keeping your chest up...and that's why ur hips didn't drop low enough and the guy said you weren't low enough...i know this from experience...and on the other hand he coulda been smoking it lol.

With the bench, were u touching with 275?

Yea I may have for some of my reps with the 295 but on the singles I usually am pretty good with hitting the right depth. I will try again on friday though and I am doing low box squat (liek off of 9-10 inches) on wednesday.

For bench I even touched with 205 so the shirt is pretty loose.

[DaRkAnGel]

Light week... GVT for some flava.

Flat Close Grip Bench (no arch): 185 x 6 x 10, 185 x 2 x 10 (last 1 rep on both sets were spotted), 185 x 2 x 10 (last 3-4 reps were spotted on both sets)

Bench Rows: 135 x 10 x 10

Done.

[DaRkAnGel]

Need a place to record my workouts... regular place I post my journal at is down.

Decided to ditch sumo deadlifts... maybe for good. My hips this time around arn't feeling too good about sumo deadlifts. I have never had a good squat either, so maybe it's time for me to switch it up. Will see how next few weeks go. Still need to go to the chiropractor and get an adjustment... my upper and lower back are messed up...

Conventional Deadlift: 315 x 3, 405 x 3, 455 x 4 (left one in tank), 405 x 3 (for form), 405 x 1, 405 x 1, 405 x 1, 405 x 1 working on form. Felt pretty good. Think Next week I'll try to double 500 conventional. Will see how it goes. Lifting is all mental anyways...

Power Shrugs: 315 x 14, 315 x 14

Shrugs: 315 x 14

Can't go heavier on shrugs... trap feels like it's gonna rip off of my back. Really need to get adjusted!

Glute Ham Raises: 3 sets x 8 reps (damn I got weak hams)

Snatch w/24 kg kb: Probably 150+ reps total working on form. Had two actual working sets. 1st set timed one minute: 22 right hand, 19 left hand. Second set untimed (about 1.5 minutes): 15 right hand, 15 left hand.

Form on these is quickly improving. Next week I'll go for a few sets at 25 each hand.

Seated DB Cleans: 35's x 10, 35' x 12

KB swing: 70 x 14, 70 x 14, 70 x 20 (OMG im done at this point)

Dec Squats: x 6, x 6, x 6

Assisted Russian Hamstring Curls: x 8

Total Workout Time: 3 hrs. Need food. Peace.

Bodyweight: Floating around 225

[gcs118]

Workouts have been looking pretty good. How old are you now?