From an old journal, I'm making a new one because the old one got really clogged up and I don't even know what's what in that journal anymore. So I'm remaking my journal here.

Stats
Weight: 160LBS
BF: 14%
Height: 5"10'
Goal: Get stronger, faster, smarter. Hit the 1000LBS PL total. Not concerning physique asthetics.

Powerlifting Goals
Squat: 365LBSx1
Deadlift: 405LBSx1
Bench: 265LBSx1
Military Press: 185LBSx1
Barbell Row: 225LBSx3

Oly Lifting Goals
Power clean: 265LBSx1
Clean N Jerk: 225LBSx1
Snatch: 135LBSx1

Monday [September 10 2007]

Bench

135LBS @ 8x3 [55%]

Pull-ups

2x10 @ BW
1x5 @ BW+25LBS
1x10 @ BW [Wide-grip]

Close Grip Benches

5x5 @ 135LBS @ 155LBS * @ 155LBS @ 160LBS @ 175LBS

DB Seated Military Press

1x10 @ 20KG/hand
2x8 @ 25KG/hand *

Hanging Leg Raises

3 sets @ 10 seconds isometric hold.

*=Tough reps

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Added on September 17, 2007, 12:22 pmWednesday
Deadlift

135LBS @ 5
225LBS @ 5
320LBS @ 3
335LBS @ 1
345LBS @ 1
365LBS @ 1 (But didn't lock out due to weak grip and the plates slid off)

Standing GM

135LBS @ 3x5

One Arm Dumbell Row

40KG @ 3x10-13 reps

Wide Grip Pull Ups

2x10

1 Arm Dumbell Sit-Ups (Done while holding a 15KG dumbell on one arm per time)

5 reps left arm
5 reps right arm

Pistols (Aka 1 leg squats)

3x3 with bodyweight.

Random handwalks and handstands

Review
*Dumbell rows were tough
*Must work on abs more often, had a tough time doing the sit-ups.
*Played tennis afterwards for 10 mins

This post has been edited by pizzaboy: Sep 17 2007, 12:22 PM

Thursday morning

GPP (General Physical Preparedness)

Circuit of:

*Frog jump to pull-up
*10 push-ups
*4 single leg squats

10 rounds. Forgot to set stopwatch. Bah!

Note:

*Circuit is when you do the 3 exercises in that particular order, when each accomplished set being ONE round.
*Freaking dumbell rows/kroc rows slaughtered my obliques and upper back and rear delt head. Sore as hell.
*The single leg squats on the right leg was tough because of the tear that Smolov caused.

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Added on September 14, 2007, 4:42 pmFriday [Sept 14, 2007]

Bench

135LBS x 5
205LBS x 2
225LBS x 2
235LBS x 1
245LBS x 1 (PR)

Box Squat[Below parallel]

185LBS @ 8x3 @ 55% [Easy to explode, but tough to sit on the box stable and properly]

SLDL

3 x 5 @ 225LBS

Leg Press

4x10 @ Weights u don't even care about

Glute Ham Raise

U gotta be fcuking kidding me on this shit......it's not even human level of difficulty......

This post has been edited by pizzaboy: Sep 17 2007, 12:24 PM

Sunday [16 Sept 2007]

Bodyweight Workout

Circuit [4 Sets]
10 push-ups
10 pull-ups

Elevated Supported Handstand Push-ups

3x10

Comments

*Feeling a lil lazy today, so didn't bother doing any skipping
*Tomorrow would be Squat ME day, but I've still got a torn muscle. Not sure if I can attempt, will try anyway. Hopefully I'll hit a 335LBS for at least a double or a triple. That would be all I want.
*As of 16 Sept, max lifts are at:

Deadlift: 355LBS x 2
Squat: 335LBS x 1
Bench: 235LBS x 3

Military Press: 155LBS x 2
Clean N Jerk: 205LBS
Snatch: 115LBS i CANNOT snatch for the love of mother theresa and all things evil.

I'm still miles away from breaking 1000LBS total and I feel like crap.

Thanks jonesy....i'll try hitting it ASAP. By Nov.

Cuz in Dec, the girlfriend comes back, so I think I might drop to 70KG's so we don't look so weird walkin together. She's 40KGS and i'm not even kidding. Might experience a lil strength drop durin that period, so gotta hit 1000 before fricken Dec.

@ 163CM's and she's the most beautiful thing alive.

C'mon, PL'er and steroids, no surprise~! I'm goin with steroids too anyway when I'm older. About 40....yeah..or 50? OR whenever I feel my strength has deteriorated.

Awful....I was down with food poisoning today. Weighed at 163LBS in d' morning and dropped to 159LBS afterwards. Yuck....been feeling extremely tired and lethargic and all that these few weeks. I will just take this as a break week, and train back next week. Exams are up due next week too, so I won't be after any PR's I suppose. Also durin the 3 week break that MMU always has around October, I'll be workin I think, so i guess the PR's won't fall during that period either.

I be chasing up on speed with DE work and some single-limb work as well. Hopefully, I'll smash the PR's early.

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Added on September 17, 2007, 10:41 pmOH WAIT
I CAN DO KROC ROWS WITH MY GF!! FOR 15 REPS
ahahaha....okay, random

This post has been edited by pizzaboy: Sep 17 2007, 10:41 PM

erh....dude
can u like, erh not type my full name up there man....
plis...?
and yeah, ija noes what she looks like.

u do notice this is my thread right?
and there's no way in hell i'm posting my gf's pic here, especially with vultures around...

88LBS? Wo....that's quite a bit.....
silly ppl, people.....aih

anyway, just got back from some unknown weird tummy sickness, body was very VERY weak...will post up routine later.


This post has been edited by pizzaboy: Sep 22 2007, 03:56 PM

Wednesday routine not worth posting cuz it was generally a load of unprogrammed crap.

Friday [ME Squat]

135LBS x 5
225LBS x 5
275LBS x 5
300LBS x 2 (Something is wrong.....I'm losing squat strength, bah!)
250LBS x 4

Power cleans

135LBS x 10 (Just for fun)
185LBS x 2 x 2
205LBS x 1 x 1

Overhead Squats
95LBS x 5
115LBS x 5
135LBS x 5

Pistols+Dumbell per hand

Bodyweight + 1KG DB x 1 rep x both legs
Bodyweight + 2KG DB x 1 rep x both legs
Bodyweight + 3KG DB x 1 rep x both legs
Bodyweight + 4KG DB x 1 rep x both legs
Bodyweight + 5KG DB x 1 rep x both legs
Bodyweight + 6KG DB x 1 rep x both legs

Super widegrip pull-ups

2x12

Comments
*Squat is really losing strength, I don't know what happened
*Power clean losing strength but maybe cuz I don't train it much
*Need to figure a way to incorporate oly lifts cuz I like it very much
*Need to stretch more on legs, it's losing flexibility

Overall, bad workout cuz I failed my squats......but not too dissapointed lah.....pistols were pretty good

no jonesy, maybe it was because i just recovered from food poisoning....and was overly ambitious when hitting the weights.
shud be better when next week comes, i hope!

anyway, here's a double bi pose (the bodybuilder in me, still exists!) after a lil stretching.....
i was falling down on my bed already when the photo snapped. lol! that's why senget.



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it got eated


This post has been edited by pizzaboy: Sep 24 2007, 06:08 PM

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Added on September 24, 2007, 6:08 pmBench [ME Day]
135LBS x 5
185lbs x 5
205LBS x 5
225LBS x 2
245LBS x 0 (Can't get past the sticking point, review this)
225LBS x 2

Dumbell Bench/weights per hand

30KG x 5
35KG x 4 (Stuck on the 5th rep, so drop)
35KG x 6
135LBS (60KG) x 10 (Barbell Pendlay Rows)

1 Arm Db Rows

40KG x 15 [L-R Hand]
40KG x 13 [L-R Hand]
40KG x 11 [L-R Hand]

Dips Superset With Skullcrushers

2 sets x 12 reps Dips
2 sets x 5 reps Skullcrushers (25KG)

*Triceps were pretty much fried by now

Tricep Pushdown

6 reps and tris were gone by now.

Review

*Triceps are a weak point now, they're still abnormally big but weak. Pointless. Bah!
*Sticking point at about 4 inches away from chest
*Shoulders need more work, triceps must be hit harder
*Lose energy too quickly, remind self to bring glucose or something.
*2 double cheeseburgers and 2 McChickens make good pre workout.

Tis is the ONE thing I applaud mmu for. A good gym. However, it still needs a power rack and a new oly bar.


This post has been edited by pizzaboy: Sep 25 2007, 10:54 PM


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Thursday 25 Sept 2007

Deadlifts

135LBS x 5
225LBS x 3
315LBS x 3 (fast!)
335LBS x 2 (Fast!)
355LBS x 1 (Yikes, this isn't good)
365LBS x 1 (Insane tough, remind me to cool off next week)
355LBS x 1
355LBS x 1
355LBS x 1
315LBS x 5 (elevated platform)

Yes, obviously my back didn't exist anymore after this.

Pull-Ups

4 x 10

Power Clean

5x1x3 @ 155LBS

The above means, 3 sets. Each set, you bring the bar to knee level and clean it up, drop it to knee level, and repeat for 3 reps

Front Squat

5x5 @ 155LBS

Comments
*I can't seem to progress on deadlifts. My pulling strength off the floor is rather bad. Going to pull lighter next week for 3 weeks before attempting heavy again. Ad yes, 315LBS is heavy for me, I'm weak, so what U oversized ugly insecure buffoon?

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Added on September 26, 2007, 8:27 pmGot a lil crazy today....went to train again, don't know why, in my jeans....hehe

Deadlift

135LBS x 5
225LBS x 3
315LBS x 1
335LBS x 1
335LBS x 1
355LBS x 1
365LBS x 1
375LBS x 1 (PR!)

This post has been edited by pizzaboy: Sep 26 2007, 08:27 PM

Friday-Oly Lifts, not supposed to train actually but got bored.

Power Clean

135LBS x 3
135LBS x 3 x 1 [Jerk]
185LBS x 2 x 1[ Jerk]
205LBS x 1 [extremely sloppy]
135LBS x 2

Snatch

65LBS x 3
65LBS x 3
65LBS x 3 (yea laugh, snatches are hard to get the form right kay!)
85LBS x 2

Bench With a spotter pushing the bar on my chest while I try to explode up. 5 second hold.

115LBS x 3 x3
95LBS x 3 x 2

Rack Lockouts

285LBS x 5
285LBS x 5

Nothing one la, don't look at the figures as if it's that heavy Haha! It's not that heavy at all, range of motion only 3"

1 Arm Thrusters

100LBS DB x 3 x 3 (Both hands 3 sets 3 reps)

*Snatch sucks. Learn the bloody form
*Bench lockouts, either I don't know how to do them, of it sucks terribly for me. I think I prefer board presses.
*Thrusters work the body like mad.

heh
power clean is a lot easier compared to snatches.

Here click on this link. It'll teach you somewhat of how to do power cleans.

http://www.youtube.com/watch?v=6TlbDQUWs0s

This link, kinda teaches the snatch, which is damn difficult to learn. I don't think I'll ever learn the snatch form properly.

http://exrx.net/WeightExercises/OlympicLif...atchStills.html

It helped tremenddously though the youtube link. Power clean alone went up to 225LBS quite easily, from a VERY difficult 185LBS, and clean and jerk went to 215LBS JUSt with repositioning my elbows.. No lock but still I'm happy with it.

This post has been edited by pizzaboy: Sep 30 2007, 03:10 PM

erh king....powerlifters don't usually snatch....it's just doin things to get faster and stronger that's all.
and if you snatch correctly, no, it won't snap. However, if something fucts up, then yeah.....there are cases of oly lifters snapping their arms while lifting in the olympic games.

looks painful. yep

This post has been edited by pizzaboy: Oct 1 2007, 04:02 PM

yep it's a rack pull
however, personally, i feel if your lockouts are strong, it's not really necessary to do rack pulls.

I'd rather substitute that with heavy db rows, barbell rows or even power cleans instead.

Monday [8 Oct 2007] - Took a week and a half break due to exams

Squats

165.0LBSх1х5
205.0LBSх2х4
235.0LBSх3х2
265.0LBSх5х2

Benches

115LBSх1х5
141LBSх1х4
165LBSх2х3
185LBSх6х3

Dumbbell Extensions

60LBS x 3 x 10
50LBS x 2 x 10

Box Squats

16LBSх1х5
205LBSх1х5
235LBSх5х4

Abs

On decline bench, 5 reps with 20kg plate. Each rep, hold for 2-3 seconds
On decline bench 15KG plate x 8 reps
7KG dumbbell per hand, extended overhead, decline bench

BTN Push Press

135LBS x 3 x 3

Comments
*I'm giving Russian routines a second try. Did Boris Sheiko once, hardly felt any pain. Was wondering if I was doing it wrong. Yep, I was right. I was doing it wrong. Now it hurts. I'm doing it right now

*Workout took 1 hour and 45 minutes, very difficult. Especially box squats.

*Weights are light, volume isnt. My glutes are feeling it now. Must stretch a lot.

*Might try yoga too. Not sure if it'll interfere with the Boris workout. It shouldn't I hope.

*Good workout. Felt hungry immediatelly. Still feeling hungry. Will be eating aplenty tonight.