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Weakling to Wreckingball: The Omnibus

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  • Weakling to Wreckingball: The Omnibus

    This is my powerlifting journey. If you're bothering to read this, awesome. Hopefully this log will entertain you and me, at least somewhat.

    I'm 20, been lifting for a few years, most of which were a crock of shit. I've only recently really got my head right. I'm also pretty frikkin weak. But hey, whats that they say? "Live and let Die". Or was it "Live and Learn"? Whatever.

    NĂºmeros:
    Squat: 315x3
    Bench: 235x2
    Deadlift: 315x5 (very old)

    Alright so I train Westside/conjugate periodization -style, 3 days per week, though it is a 4-way split.

    I've made some goals to hit by the end of August:
    Squat: 355x3
    Bench: 275x3
    Deadlift: 405x5

    I hope those are good goals, not too lofty or too conservative. Time will tell.

    Alright I think that's a good enough intro. Let get this train rolling.
    Last edited by Ransom; 04-28-2011, 03:42 PM.

  • #2
    Today was assistance for the bench:

    Seated Overhead press
    155lbx4, 135lbx8

    DB Flat Bench
    85's x 6

    Parallel grip pullups
    BWx7,5,5

    Ez-bar curls
    i think it was like 35lb per side for 2 sets.

    Lying DB tricep extensions
    30'sx10

    Finished up with some more db benching
    70's x 8


    Crazy, painful pump. I hate overhead presses. Good workout.

    Comment


    • #3
      Goals look achievable, good luck!
      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

      - Success is the best revenge

      Comment


      • #4
        Originally posted by LG1 View Post
        Goals look achievable, good luck!
        Thanks!

        Comment


        • #5
          Today was just a mini GPP workout that I added onto my usual cardio. I think my recovery abilities aren't all that great so I really want to start building up my GPP over time.

          The workout basically looked like:
          - 2-3 high rep sets of back extensions and kettlebell clean and presses supersetted.
          - 40 min cardio.

          That was it. I got heavy squats and deads tomorrow and I can't wait.

          Comment


          • #6
            So today was ME Squat/Deadlift.

            Back Squat
            barx5
            135lbx5
            175lbx3
            225lbx3
            242lbx3
            275lbx3
            285lbx1
            315lbx2 a rep short of tying my best
            295lbx2
            285lbx3 form got better here

            Deficit Deadlift (off 2" box)
            135lbx5
            225lbx3
            315lbx3
            330lbx1
            340lbx4 (+10lb PR)
            320lbx5

            Chest-Supported rows
            2 plates x 8
            3 plates x 10
            3 plates + 25lb x 8
            3 plates x 8

            Weighted sit-ups on decline bench (steepest setting)
            25lb plate x 10, 6


            Squats were shit. Looking back I realize that I wasn't getting tight enough. The rest of the workout was great. Good pr on the deadlifts.
            EDIT: forgot a set on the squats.
            Last edited by Ransom; 05-01-2011, 02:18 PM.

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            • #7
              Another GPP mini workout today.

              - 4 sets of back extensions supersetted with 4x3 pullups
              - 40 min low intensity cardio

              Feels good man.

              Comment


              • #8
                ME Bench:

                Flat Bench
                barx5
                90lbx5
                135lbx5,5
                175lbx3
                200lbx3
                210lbx1
                225lbx1
                230lbx4 (rep PR)
                225lbx3

                DB Incline bench
                this was a bitch. I exhausted myself out trying to get the 90's into position, so I dropped down the weight.

                70'sx6

                Pullups, palms facing
                BWx6,5,5,6

                Overhead Ez-bar triceps extensions (bit of a mouthful (that's what she said))
                40lb on each side x 8

                Ez-bar curls
                40lb each side x 6

                All in all, pretty good workout.

                EDIT: messed up some of the numbers on the bench...
                EDIT 2: ...this time I forgot a set...
                EDIT 3: fuck my brain is not working today
                Last edited by Ransom; 05-03-2011, 11:50 AM.

                Comment


                • #9
                  DE Squat

                  Back Squat
                  worked up to... 10x2 with 235lb

                  275lbx5

                  Stiff-legged deadlift
                  135xa bunch
                  225lbx12
                  245lbx12

                  Weighted sit-ups on decline bench, again lowest setting
                  25lb plate x 8 Gosh my abs were weak today...
                  BWx10


                  Squats went really great. Everything went tight and fast. I think I am finally getting the form right. I think I am gonna try and film my next squat session.

                  Comment


                  • #10
                    GPP/mini workout

                    - circuit of external rotations, pushdowns, rear delt machine, close grip bench. all done light weight high reps of course.

                    - 40 min low intensity cardio

                    Comment


                    • #11
                      Bench Assistance

                      Seated Overhead Press
                      barxwhatever
                      90lbx8
                      135x6
                      155x4
                      145x5

                      Pullups, palms facing
                      BWx10,8

                      Lying tricep extensions with db
                      20's x a bunch
                      30's x 10
                      45's x 5
                      30's x 12,8

                      DB flat bench
                      75's x 8,6
                      65's x 5

                      DB curls
                      20's x 10
                      30's x 10,6


                      Shitty workout.

                      Comment


                      • #12
                        GPP workout:

                        - 3 supersets of high rep back extensions, and kettlebell clean and presses
                        - 3 supersets of high rep light pushdowns, and 5 reps of pullups (palms facing)
                        - 42min of low intensity cardio

                        Felt great. Pumped for my squat workout tomorrow! I feel a deadlift PR looming too...

                        Comment


                        • #13
                          BTW, checked my bodyweight this morning, and I am 206lb. I'm also 6'2.

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                          • #14
                            ME Squat/Deadlift

                            Back Squat
                            barxfuck it
                            135lbx3,3
                            225lbx3
                            245lbx3
                            275lbx1
                            285lbx1
                            315lbx1
                            320lbx2 (+5lb PR)
                            305lbx2,3

                            Elevated Deadlift
                            135lbx6
                            225lbx3
                            315x3
                            330lbx1
                            flipped the switch
                            350lbx3 (+10lb PR)
                            330lbx3

                            Decline Sit-ups (steepest setting)
                            BW x 20,10


                            Kickass workout. I can taste that 405lb deadlift. It's right around the corner.
                            Last edited by Ransom; 05-10-2011, 02:19 PM. Reason: forgot to note some down sets... as usual.

                            Comment


                            • #15
                              That is a solid workout. I can't get anything out of squatting and deadlifting on the same day. Do you squat powerlifting stance or OL style or what?

                              You got a decent seated overhead press too!

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