Still sweltering in Oklahoma. Was going to try and really punish myself today in on the bench.
Incline Bench:
Bar x 15 reps
95lbs x 12 reps
95lbs x 10 reps
135lbs x 8 reps
Flat Bench Dumbell Presses:
35lb DBs x 10reps
45lb DBs x 8 reps
55lb DBs x 8 reps
55lb DBs x 8 reps
55lb DBs x 6 reps
Standing Skullcrushers:
45lbs x 10 reps
55lbs x 10 reps
60lbs x 10 reps
60lbs x 10 reps
60lbs x 6 reps
Cable Push-downs:
40lbs x 10 reps
40lbs x 12 reps
40lbs x 8 reps
40lbs x 11 reps
It doesn't seem like much, but 135lbs is like 75% of my max. Which makes me pathetic, but I think doing it for 8 reps in one go is pretty good at this point. It angers me that I'm this weak. I let myself get down to this state. So I'm trying to make myself pay for it in the gym. This workout was yesterday of course and my triceps are quite sore and my chest is tight. 6 weeks from now is my testing day for my strength in the 3 big lifts. I'd like to see my bench number over 200. I feel its a modest goal. But its one I'm hoping to blast through. Heavy squat day is next.
Thursday, June 27, 2013
Dead Lift (Explosive Day) 6-25-13
Its getting much hotter here and its making me sweat like crazy in the gym. Its a good thing they have a chalk bucket in the deadlift area.
Dead Lift:
135 x 10 reps
185 x 10 reps
185 x 10 reps
225 x 3 reps
225 x 3 reps
225 x 3 reps
225 x 3 reps
225 x 3 reps
225 x 3 reps
225 x 3 reps
225 x 3 reps
Snatch Grip Deadlift off 4" blocks:
135 x 8 reps
135 x 10 reps
135 x 10 reps
135 x 13 reps
Seated Rows:
135 x 10 reps
135 x 10 reps
180 x 8 reps
180 x 8 reps
Dumbell Shrugs:
60lb dumbells x 12 reps for 3 sets then repped out on the last set
My back was really knotted up after this day. I guess it was the 8 sets of 3 reps. The work felt easy. The weight was nice in my hands. So it was a really good deadlift day. Never done snatch grip deadlifts before, so I kept the weight light and the reps high. Other stuff was just some accessory stuff for my lats and to try and get my traps touching my ears. I love deadlifts man. I wish I could go heavy every day. But then I'd end up injuring myself and being pissed off when my grip failed.
Dead Lift:
135 x 10 reps
185 x 10 reps
185 x 10 reps
225 x 3 reps
225 x 3 reps
225 x 3 reps
225 x 3 reps
225 x 3 reps
225 x 3 reps
225 x 3 reps
225 x 3 reps
Snatch Grip Deadlift off 4" blocks:
135 x 8 reps
135 x 10 reps
135 x 10 reps
135 x 13 reps
Seated Rows:
135 x 10 reps
135 x 10 reps
180 x 8 reps
180 x 8 reps
Dumbell Shrugs:
60lb dumbells x 12 reps for 3 sets then repped out on the last set
My back was really knotted up after this day. I guess it was the 8 sets of 3 reps. The work felt easy. The weight was nice in my hands. So it was a really good deadlift day. Never done snatch grip deadlifts before, so I kept the weight light and the reps high. Other stuff was just some accessory stuff for my lats and to try and get my traps touching my ears. I love deadlifts man. I wish I could go heavy every day. But then I'd end up injuring myself and being pissed off when my grip failed.
Tuesday, June 25, 2013
Legs (Explosive Day) 6-22-13
Was not feeling well this day. It was incredibly hot outside, I felt like crap and hadn't eaten anything by the time I got to the gym at 1:30. As such it was an abbreviated work out. I just wanted to get some work in.
Squats:
Bar x 15 Reps
135 x 12 Reps
185 x 10 Reps
225 x 3 Reps
225 x 3 Reps
225 x 3 Reps
225 x 3 Reps
225 x 3 Reps
225 x 3 Reps
225 x 3 Reps
225 x 3 Reps
Leg Press:
135 x 10 reps
135 x 10 reps
225 x 10 reps
225 x 10 reps
225 x 10 reps
Vertical Leg Press:
135 x 10 reps
135 x 10 reps
225 x 8 reps
225 x 6 reps
225 x 6 reps
Like I said. Not a ton of work. I felt like crap but I ended up feeling better when I got out. Getting up and getting a sweat on felt great. I did the explosive reps a bit heavier than the program called for. I just felt like I could push my legs a bit more. This week is heavy squats so I wanted to make sure I was good and ready. I still feel weak compared to nearly every dude in my gym. But it doesn't matter. Because I come in even when I feel like death to try and push myself and make myself stronger. Today is Deadlifts for reps and I'm ready to get in there and tear myself apart.
Squats:
Bar x 15 Reps
135 x 12 Reps
185 x 10 Reps
225 x 3 Reps
225 x 3 Reps
225 x 3 Reps
225 x 3 Reps
225 x 3 Reps
225 x 3 Reps
225 x 3 Reps
225 x 3 Reps
Leg Press:
135 x 10 reps
135 x 10 reps
225 x 10 reps
225 x 10 reps
225 x 10 reps
Vertical Leg Press:
135 x 10 reps
135 x 10 reps
225 x 8 reps
225 x 6 reps
225 x 6 reps
Like I said. Not a ton of work. I felt like crap but I ended up feeling better when I got out. Getting up and getting a sweat on felt great. I did the explosive reps a bit heavier than the program called for. I just felt like I could push my legs a bit more. This week is heavy squats so I wanted to make sure I was good and ready. I still feel weak compared to nearly every dude in my gym. But it doesn't matter. Because I come in even when I feel like death to try and push myself and make myself stronger. Today is Deadlifts for reps and I'm ready to get in there and tear myself apart.
Thursday, June 20, 2013
Bench (Heavy Day) 6-19-13
Heavy is relative of course. Felt pretty good going in. Hamstrings were a little tight from the deadlifts. And my calves are still sore. I was going to try some floor presses today, but I thought I might be better served doing full range of motion. I'm still so very weak I don't know what I would gain from floor presses yet.
Bench:
Bar x 17 reps
95 x 15 reps
135 x 10 reps
135 x 10 reps
155 x 3 reps
165 x 3 reps
165 x 3 reps
165 x 3 reps
Incline DB Bench:
45lb DB x 12 reps
55lb DB x 10 reps
55lb DB x 8 reps
55lb DB x 6 reps
Machine Flys:
40lbs x 10 reps
60lbs x 10 reps
80lbs x 8 reps
80lbs x 8 reps
Rope Push-Downs:
40lbs x 25 reps
40lbs x 17 reps
40lbs x 9 reps
Not a ton of work, but I worked the muscles hard. I actually went up in weight from what I should have been. I was supposed to do 80% of my max for 3 sets of 2. But 80% felt really light, too light to be 80%. So I moved up to 165. And I could hit triples with it, so I did. And the first set of triples was really easy. I could have done more. But I like hitting weights like that. I'd rather leave thinking I could have lifted more, than to head out defeated.
There is something about the bench, no matter what day you go in there is always someone on a bench. I go in to the gym on leg day and I'm the only one in that area. Same as when I'm doing deadlifts. But bench is like the holy grail of lifting to some people. I think I need to make it that way for me to so that my bench can catch up. I love deadlifting and squatting though. When you have a hard deadlift or squat day you feel drained. From head to toe you know you couldn't hardly move. But bench has never felt that way to me. I've had squat workouts where I could barely walk to my car. Yesterday I had trouble lifting my phone to ear, so I guess thats good. Anyway I'm rambling. Need to just keep pushing for strength and building the mountain.
Bench:
Bar x 17 reps
95 x 15 reps
135 x 10 reps
135 x 10 reps
155 x 3 reps
165 x 3 reps
165 x 3 reps
165 x 3 reps
Incline DB Bench:
45lb DB x 12 reps
55lb DB x 10 reps
55lb DB x 8 reps
55lb DB x 6 reps
Machine Flys:
40lbs x 10 reps
60lbs x 10 reps
80lbs x 8 reps
80lbs x 8 reps
Rope Push-Downs:
40lbs x 25 reps
40lbs x 17 reps
40lbs x 9 reps
Not a ton of work, but I worked the muscles hard. I actually went up in weight from what I should have been. I was supposed to do 80% of my max for 3 sets of 2. But 80% felt really light, too light to be 80%. So I moved up to 165. And I could hit triples with it, so I did. And the first set of triples was really easy. I could have done more. But I like hitting weights like that. I'd rather leave thinking I could have lifted more, than to head out defeated.
There is something about the bench, no matter what day you go in there is always someone on a bench. I go in to the gym on leg day and I'm the only one in that area. Same as when I'm doing deadlifts. But bench is like the holy grail of lifting to some people. I think I need to make it that way for me to so that my bench can catch up. I love deadlifting and squatting though. When you have a hard deadlift or squat day you feel drained. From head to toe you know you couldn't hardly move. But bench has never felt that way to me. I've had squat workouts where I could barely walk to my car. Yesterday I had trouble lifting my phone to ear, so I guess thats good. Anyway I'm rambling. Need to just keep pushing for strength and building the mountain.
Tuesday, June 18, 2013
Deadlift (Rep Day) 6-17-13
Calves were incredibly sore. Lots of stretching before lifting. Felt pretty good going in to the workout though.
Deadlift:
135 x 10 reps
185 x 10 reps
225 x 8 reps
Deadlift (Off 4 inch pins):
255 x 3 reps
255 x 3 reps
Bent Over Rows:
135 x 8 reps
135 x 8 reps
155 x 8 reps
155 x 10 reps
Seated Rows:
85 x 15 reps
85 x 17 reps
85 x 15 reps
85 x 13 reps
Not a ton of weight today. But its a rep day. Can't go balls out all the time. 225 felt very easy in my hands. I reset my grip twice. I felt a twinge in my left lat during one of the reps. The pulls from the 4 inch pins exacerbated it a bit. I stretched some before doing the bent over rows. Still felt it a little so didn't do too much. And then decided to rep out on the seated rows at a lighter weight.
Still feeling pretty puny in the gym. Weak and fat and normal compared to those dudes in there moving real weight around. It will happen eventually. I just need to keep working. It takes time to build a mountain. I have a good ability to build strength. I've done it many times before. And I'm starting off at a higher base strength than the last few times I've gotten in to the gym. I need to make sure that that I keep in mind that the weakness I feel now is just temporary. Its a transitional state. Soon I'll be a pretty strong guy, the one of the stronger guys in the gym, then the strongest in the gym.
Deadlift:
135 x 10 reps
185 x 10 reps
225 x 8 reps
Deadlift (Off 4 inch pins):
255 x 3 reps
255 x 3 reps
Bent Over Rows:
135 x 8 reps
135 x 8 reps
155 x 8 reps
155 x 10 reps
Seated Rows:
85 x 15 reps
85 x 17 reps
85 x 15 reps
85 x 13 reps
Not a ton of weight today. But its a rep day. Can't go balls out all the time. 225 felt very easy in my hands. I reset my grip twice. I felt a twinge in my left lat during one of the reps. The pulls from the 4 inch pins exacerbated it a bit. I stretched some before doing the bent over rows. Still felt it a little so didn't do too much. And then decided to rep out on the seated rows at a lighter weight.
Still feeling pretty puny in the gym. Weak and fat and normal compared to those dudes in there moving real weight around. It will happen eventually. I just need to keep working. It takes time to build a mountain. I have a good ability to build strength. I've done it many times before. And I'm starting off at a higher base strength than the last few times I've gotten in to the gym. I need to make sure that that I keep in mind that the weakness I feel now is just temporary. Its a transitional state. Soon I'll be a pretty strong guy, the one of the stronger guys in the gym, then the strongest in the gym.
Sunday, June 16, 2013
Accessory Day (6-15-13)
Legs a little sore, but otherwise feeling ok. This is just a day to hit some body parts that I know don't get hit very hard during the rest of the week. Not pushing hard on the weights. Just getting in there to get some weight up and work up a sweat.
OHP:
Bar x 15 reps
65lbs x 12 reps
95lbs x 10 reps
95lbs x 10 reps
95lbs x 10 reps
Calf Raises:
100lbs x 12 reps
160lbs x 10 reps
200lbs x 10 reps
260lbs x 10 reps
260lbs x 10 reps (Last two reps static contractions at the top for 5 seconds)
EZ Bar Curls
45lbs x 10 reps
65lbs x 10 reps
65lbs x 10 reps
65lbs x 10 reps
95lbs x 5 reps
Upright Rows:
45lbs x 10 reps
65lbs x 10 reps
85lbs x 10 reps
85lbs x 10 reps
95lbs x 8 reps
Planks:
3 sets x 60 seconds a piece
Nothing crazy. Just some accessory work. My calves are nice and sore today. I think in the future I might push a little more on the OHP. 10 reps were tough with just the 95lbs. So I felt pretty f'n weak. But I kept them strict. No big bouncing on the bottom to get the weight up. And if I get the weight up on the OHP then the bench will be easier. Back to work on Monday and back to deadlifts.
OHP:
Bar x 15 reps
65lbs x 12 reps
95lbs x 10 reps
95lbs x 10 reps
95lbs x 10 reps
Calf Raises:
100lbs x 12 reps
160lbs x 10 reps
200lbs x 10 reps
260lbs x 10 reps
260lbs x 10 reps (Last two reps static contractions at the top for 5 seconds)
EZ Bar Curls
45lbs x 10 reps
65lbs x 10 reps
65lbs x 10 reps
65lbs x 10 reps
95lbs x 5 reps
Upright Rows:
45lbs x 10 reps
65lbs x 10 reps
85lbs x 10 reps
85lbs x 10 reps
95lbs x 8 reps
Planks:
3 sets x 60 seconds a piece
Nothing crazy. Just some accessory work. My calves are nice and sore today. I think in the future I might push a little more on the OHP. 10 reps were tough with just the 95lbs. So I felt pretty f'n weak. But I kept them strict. No big bouncing on the bottom to get the weight up. And if I get the weight up on the OHP then the bench will be easier. Back to work on Monday and back to deadlifts.
Friday, June 14, 2013
Squat (Rep Day) 6-14-13
It was hot as hell today. Got a lot done in around 45-50 minutes. Legs have always been a very intense day. I really love to hit it as hard as I can.
Squat:
Bar x 12 reps
95 x 12 reps
135 x 10 reps
185 x 8 reps
225 x 8 reps
Wide Stance Good Mornings:
95 x 10 reps
95 x 10 reps
105 x 10 reps
105 x 10 reps
Leg Press:
135 x 10 reps
225 x 10 reps
315 x 10 reps
405 x 10 reps
Olympic Squats:
135lbs x rep out, bar doesn't rack till rep out. 35 reps
At 315 as a max, 225 is a calculated 70% of my max. So those 8 reps were not easy. I try really hard to get to parallel or below. Train lower than you need to so that at the meet its easy to hit depth. I think I could have handled 135lbs on the good mornings. I just wasn't sure. My hamstrings were also getting tight already from the depth of the squats. Leg presses are general assistance on squats so nothing too interesting there. Oly squats were interesting. I've never done them before. I used some plates under my heels to simulate Oly shoes and to help me get to depth. Oh lord did they start to burn. I wanted to hit 50 but I was barely walking after 35. The stairs at home were no fun and I'm pretty sure getting on/off the toilet is going to be painful for the next few days. It was a good day.
Squat:
Bar x 12 reps
95 x 12 reps
135 x 10 reps
185 x 8 reps
225 x 8 reps
Wide Stance Good Mornings:
95 x 10 reps
95 x 10 reps
105 x 10 reps
105 x 10 reps
Leg Press:
135 x 10 reps
225 x 10 reps
315 x 10 reps
405 x 10 reps
Olympic Squats:
135lbs x rep out, bar doesn't rack till rep out. 35 reps
At 315 as a max, 225 is a calculated 70% of my max. So those 8 reps were not easy. I try really hard to get to parallel or below. Train lower than you need to so that at the meet its easy to hit depth. I think I could have handled 135lbs on the good mornings. I just wasn't sure. My hamstrings were also getting tight already from the depth of the squats. Leg presses are general assistance on squats so nothing too interesting there. Oly squats were interesting. I've never done them before. I used some plates under my heels to simulate Oly shoes and to help me get to depth. Oh lord did they start to burn. I wanted to hit 50 but I was barely walking after 35. The stairs at home were no fun and I'm pretty sure getting on/off the toilet is going to be painful for the next few days. It was a good day.
Wednesday, June 12, 2013
My Gym
This is just a little bit about the place where I'm doing my lifting. I work out at Symmetry Gym in Tulsa, Oklahoma. They list themselves as the last real gym in Tulsa. And they're pretty much dead on. We've got Gold's and Planet Fitness. Gold's is ok, but its highly commercialized. You get kicked out of Planet Fitness for lifting too much weight or grunting, and even worse the one's I've been to don't have a single free bar in the entire joint. We have a regional gym called 10 gym. Somewhat like Planet Fitness, but no lunk alarm. And they have free bars and a power rack. But the people in there are all there to socialize or there for the free aerobics classes. Very few people are there to work out. And of course the music they have blaring is crappy pop tunes. They also had these custom looking plates. The 45's they had were shorter than normal 45's and they were rubberized. Overall if I didn't have anywhere else to work out it would probably be there that I would train. They're super cheap at $10 a month too.
I used to work out at a place called Access Fitness. It wasn't part of the chain of those gyms. This was owned by an old power lifter. He built nearly all the equipment in the gym. He didn't play music in the gym, and didn't allow anything other than headphones in there. He had everything though. Even had a deadlift platform with metric bounce plates. It was great until he sold it to a guy who turned it in to an MMA gym.
Now I work out at Symmetry. Real weights, real strong dudes lifting them. They have posters and announcements of strength and fitness events around the state all over the place. 24 hour access with a key card. Metal/Rock blaring through speakers through out the gym. They even have a monolift. Great place to work out, tons of great people to learn from, and its not expensive at all. $25 a month. Hopefully being in a great place like that will keep me motivated through the next few years.
If you want to check it out they have a facebook page https://www.facebook.com/symmetry.gym.7?fref=ts
I used to work out at a place called Access Fitness. It wasn't part of the chain of those gyms. This was owned by an old power lifter. He built nearly all the equipment in the gym. He didn't play music in the gym, and didn't allow anything other than headphones in there. He had everything though. Even had a deadlift platform with metric bounce plates. It was great until he sold it to a guy who turned it in to an MMA gym.
Now I work out at Symmetry. Real weights, real strong dudes lifting them. They have posters and announcements of strength and fitness events around the state all over the place. 24 hour access with a key card. Metal/Rock blaring through speakers through out the gym. They even have a monolift. Great place to work out, tons of great people to learn from, and its not expensive at all. $25 a month. Hopefully being in a great place like that will keep me motivated through the next few years.
If you want to check it out they have a facebook page https://www.facebook.com/symmetry.gym.7?fref=ts
Bench (Explosion Day) 6-11-13
This is a day to work on speed from the bottom of the lift. So I did my best. The gym I go to has some really strong guys there and it was quite busy where I was so I didn't get to do everything I wanted to. And of course I was as weak as I feared on the bench.
Flat Bench Press:
Bar(45lbs) x 12 reps
95lbs x 10 reps
135lbs x 10 reps
155lbs x 6 reps
155lbs x 5 reps
155lbs x 5 reps
Skullcrushers:
35lbs x 10 reps
45lbs x 10 reps
50lbs x 8 reps
50lbs x 8 reps
50lbs x 7 reps
Cable Pushdowns:
40lbs x 15 reps
40lbs x 10 reps
40lbs x 10 reps
40lbs x 10 reps
Close Grip Bench Press (rest pause):
95lbs x 15 reps (rest/pause) 5 reps
95lbs x 12 reps (rest/pause) 4 reps
95lbs x 8 reps (rest/pause) 4 reps
I really feel like my triceps are the weak point in my bench. Hence the extra work on them this week. I did not like this workout though. I really wanted to do some incline DB presses. But the bench for the incline was taken the entire time. It was a very busy afternoon in the gym. I really needed to do some ab work as well, but I ended up forgetting about it. I was only in the gym for something like 40 minutes, which is a short time for me. But it was kind of needed as I was heading to a ball game with my future wife something like 30 minutes after I got home.
I'm so weak on the bench. But I'll turn my weakness in to a strength. My younger brother at one time set the Oklahoma under 18 record by benching 500+lbs. Some day I'll get there. I just need to keep working at it. And I guess I need that kind of self loathing to keep going. The fire to keep getting better will always be pushing me back in to the gym and will hopefully make me great.
Flat Bench Press:
Bar(45lbs) x 12 reps
95lbs x 10 reps
135lbs x 10 reps
155lbs x 6 reps
155lbs x 5 reps
155lbs x 5 reps
Skullcrushers:
35lbs x 10 reps
45lbs x 10 reps
50lbs x 8 reps
50lbs x 8 reps
50lbs x 7 reps
Cable Pushdowns:
40lbs x 15 reps
40lbs x 10 reps
40lbs x 10 reps
40lbs x 10 reps
Close Grip Bench Press (rest pause):
95lbs x 15 reps (rest/pause) 5 reps
95lbs x 12 reps (rest/pause) 4 reps
95lbs x 8 reps (rest/pause) 4 reps
I really feel like my triceps are the weak point in my bench. Hence the extra work on them this week. I did not like this workout though. I really wanted to do some incline DB presses. But the bench for the incline was taken the entire time. It was a very busy afternoon in the gym. I really needed to do some ab work as well, but I ended up forgetting about it. I was only in the gym for something like 40 minutes, which is a short time for me. But it was kind of needed as I was heading to a ball game with my future wife something like 30 minutes after I got home.
I'm so weak on the bench. But I'll turn my weakness in to a strength. My younger brother at one time set the Oklahoma under 18 record by benching 500+lbs. Some day I'll get there. I just need to keep working at it. And I guess I need that kind of self loathing to keep going. The fire to keep getting better will always be pushing me back in to the gym and will hopefully make me great.
Deadlift (Heavy Day) 6-10-13
I'm following the cube method by Brandon Lilly. Normally for someone just getting in to the gym you wouldn't start out with a program like this. But I've been in an out of the gym since I was 15. So I know my way around a bit. This is a heavy max-effort kind of day. Heavy is relative of course.
Deadlift:
135lbs x 10 reps
185lbs x 6 reps
225lbs x 6 reps
275lbs x 3 reps
315lbs x 1 rep
315lbs x 1 rep
315lbs x 1/2 rep (grip failed)
Bent-over Rows:
135lbs x 10 reps
135lbs x 10 reps
135lbs x 10 reps
185lbs x 5 reps
Lat Pull Downs:
40lbs x 12 reps
80lbs x 10 reps
120lbs x 10reps
140lbs x ? (I did as many as I could. Can't remember the total)
GHR:
3 Sets to failure, no added weight. Static contractions on the last set.
I was mad that my grip failed on 315. I felt like I could have easily gotten two or three reps on 315 if my grip held out. But grip is a failure point and I need to work on it. I'm writing this two days after this workout and my forearms are still sore. Which is good. Means next time I have that in my hands it wont get out. I feel like I should maybe have done one more accessory exercise. But my the time I hit the GHR I was already pushing an hour in the gym. I'd like to add something like shrugs or good mornings in next time. I didn't add any weight to the GHR for fear of being too sore in my lower back. But I actually feel pretty good. So next time I might add a quarter or something to help.
Deadlift:
135lbs x 10 reps
185lbs x 6 reps
225lbs x 6 reps
275lbs x 3 reps
315lbs x 1 rep
315lbs x 1 rep
315lbs x 1/2 rep (grip failed)
Bent-over Rows:
135lbs x 10 reps
135lbs x 10 reps
135lbs x 10 reps
185lbs x 5 reps
Lat Pull Downs:
40lbs x 12 reps
80lbs x 10 reps
120lbs x 10reps
140lbs x ? (I did as many as I could. Can't remember the total)
GHR:
3 Sets to failure, no added weight. Static contractions on the last set.
I was mad that my grip failed on 315. I felt like I could have easily gotten two or three reps on 315 if my grip held out. But grip is a failure point and I need to work on it. I'm writing this two days after this workout and my forearms are still sore. Which is good. Means next time I have that in my hands it wont get out. I feel like I should maybe have done one more accessory exercise. But my the time I hit the GHR I was already pushing an hour in the gym. I'd like to add something like shrugs or good mornings in next time. I didn't add any weight to the GHR for fear of being too sore in my lower back. But I actually feel pretty good. So next time I might add a quarter or something to help.
Purpose/Mission Statement
Basically this will be a workout log of sorts. I'm starting to get back in to the gym for the first time in over 2 years. I'm trying to lift heavy for the first time in 6 years. So its been a long time and I've lost a lot of strength. I'm doing this in hopes to eventually compete in the Highland games here in Tulsa, Oklahoma. And to do some power lifting meets. But my ultimate goal is to get an elite total in power lifting. That being said I have a long way to go. But the road to strength is a marathon, not a sprint. So I plan to be in for the long haul. This blog is also to give me some accountability in training. If I know someone may be looking at this and seeing that I bench less than some 14 year old girl in Russia then I'll be more driven to improve.
First lets do my all time high lifts. For squat it was 515. I was always a pretty strong squatter. It came from riding motocross my entire youth. 515 was around 18, I'm now 32. 5 Years ago I think I was up around 440, and then I fell out of the gym again due to relationship issues.
For deadlift I was 400 something. This one was the same time as my 440 squat. I used wrist wraps at the time because I didn't know better. I didn't start deadlifting till I was 24 or 25. We never did it in high school. But I love it now. Such a great full body exercise.
For bench it was 200 something pounds. I've felt like a weak bencher. I hated to do it because I felt weak at it, so it never really improved. I felt ok with dumbbell benching so at one time I could bench 90lb dumbbells for 3. No idea what the translation is for the actual bench. So needless to say I need to force myself to bench.
I've spent the last few years being sedentary, drinking soda, and playing video games. As such I'm not in great shape and am feeling particularly weak. But these things are already starting to change. And I hope this will be a log of those changes.
First lets do my all time high lifts. For squat it was 515. I was always a pretty strong squatter. It came from riding motocross my entire youth. 515 was around 18, I'm now 32. 5 Years ago I think I was up around 440, and then I fell out of the gym again due to relationship issues.
For deadlift I was 400 something. This one was the same time as my 440 squat. I used wrist wraps at the time because I didn't know better. I didn't start deadlifting till I was 24 or 25. We never did it in high school. But I love it now. Such a great full body exercise.
For bench it was 200 something pounds. I've felt like a weak bencher. I hated to do it because I felt weak at it, so it never really improved. I felt ok with dumbbell benching so at one time I could bench 90lb dumbbells for 3. No idea what the translation is for the actual bench. So needless to say I need to force myself to bench.
I've spent the last few years being sedentary, drinking soda, and playing video games. As such I'm not in great shape and am feeling particularly weak. But these things are already starting to change. And I hope this will be a log of those changes.
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