Male 21 years old
5'11
200lbs

Immediate goals: 1.total 1,000 (next 8-10 weeks I hope)
2. gain another 5 lbs

Short term goals(in the next 12 months):
1. Get some instruction in the olympic lifts
2. Compete in at least one powerlifting event even if I totally suck compared to everyone else.

Longer term goals:
1. Go up to 105kg
2. Get better at weightlifting and compete in an event.

Wednesday 3-31-10
Squat (80%)
Warmup
210x5x2 (two sets, five reps)

Press
warmup
117.5x5x3 very easy, still only going to do a 2.5lb jump next press session.

Deadlift
135x5
185x3
225x2
280x1
327.5x5 had 2 or 3 more in the tank, bar was going at light speed and it was very easy. Going to make either a 10lb or a 7.5lb jump next Wednesday, depending on diet/rest/mood.


Friday

Squat
Warmup
265x5x3 Easy and fast until the last set, didn't sleep much because finance homework kept me awake till 2. 5 lb jump for monday. Pr is 250x9 and I haven't failed a squat rep in like 5 weeks so I have a feeling I won't run into any stalling for a long time.

Bench Press
bar x 10
95x5
115x4
140x3
165x2
175x1
195x5x3 last rep of the last set was really hard. 2.5lb jump and I probably still won't get all 15 reps.

Power clean
Warmup
147.5x3x5 Easy as hell, I closed down my grip to the same one I use for deadlifts, press, and bench press with my middle fingers over the inner rings. It was a lot easier this way even if the book says to use a wider grip on cleans than dls. I might make a 5lb jump next session.

abbzzzz and foam rolling

After my foam rolling session I happened to run into a former classmate who's really into strength and athletic training. He works at the gym our school sets aside for the athletes as a strength coach and he's only about my age. I asked him about training there since I want to get into olympic lifting and they have bumpers/platforms at that facility but not at the student's gym. He said there might be a way, but I can't train unsupervised and I don't believe even the athletes can. I wouldn't mind having him coach me for the olympic lifts. He's very knowledgeable and has a few articles published on elitefts. He specializes in training distance runners, but a year ago when I was in English class with him he gave a presentation about why compound lifts, and specifically the olympic lifts, are beneficial for the performance of athletes, including endurance athletes. He's also coached with Mike Burgener teaching crossfit level 1 olympic weightlifting seminars. I'm pretty sure he's legit.

I might make a change to programming and go back to squatting 100% on day 2 deadlift day. I changed it a while ago because I was regressing on squats on every single day 3 and also unable to make prs on the deadlift after a heavy backsquat session. Back then I wasn't using a belt and wasn't eating enough and weighed like 170lbs though. I think I could handle it for a few weeks. Right now I'm just power cleaning on session 1 and 3 and doing chins as 2 set accessories not to failure unweighted.

Boobs as promised:

GL Thanks for boobs.

Didn't you do Max OT awhile back, how'd that end up?
Also, I'm pretty sure you have your sets and reps backwards. ex: 200x3x5 is 3 sets for 5 reps.

I'm doing it the other way because it just makes more sense for reps/sets. 5x3=five reps, 3 sets.

Max-ot was like playing 12/10 in six max. It's definitely one of the better bodybuilding routines since is stresses making prs on compound lifts in low rep ranges every week, but still not the best thing for somebody who just wants to put on muscular bodyweight and strength. Bodybuilding is kinda ****ing gay anyway. I switched to ss way back in the summer.

number next to weight is reps.

k, thanks

1 >>>> 2 >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> 3

Your press and Bp is same hand width? I thought press should be much narrower. I could not even physically press fromy bp width

Yes, but I use the "normal" press width for the bench width, not the other way around. I tried benching in the 18-22 inches between hands range like Rip suggests and was having lots of form issues and totally unable to keep my upper back tight and not flare my elbows. It was leading to a lot of shoulder pain so I just closed it way down and it solved all of my problems.

I hold my middle fingers over the inner-rings. I think it's like 15-16 inches between my hands but I'm not sure.

Pretty sure Rip advocates 22-28 inches for bench width.

correct

wtf with the first girl's right arm. I'm pretty the elbow is supposed to bend the other way

what elbow? she has elbows?

[x] totally missed the point

Also, how the hell do people ever notice things like that in pics like those???