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PlainPat
07-31-12, 8:08 pm
Hey first time posting on this forum, posting on another forum as well but certainly feel a lot closer to this company in terms of supplements I enjoy so I decided to post here as well. Some quick stats:

Age: 17
Weight: Now 195 (was 145 during this last winter, will explain further on)
Bench Press:175x9, 185x4 after a lot of volume on CG paused benching
Squat: 260x7, 285x1 (old number, I squat ATG)
Deadlift: 315x7 (couple months old number, much higher by now)
Goals: 315 bench 405 squat 500 deadlift by half way through my senior year
Years training: 1.5-2.5 (spent first year noo idea what the hell I was doing)

Now a quick summary of me and my training history/ what i do now:

I started highschool hoping to join the basketball team, went to tryouts and couldnt make it. Wrestling coach went after me, I joined, loved it, and worked my ass off to the point I'm the captain of the team now. I started lifting at 14 or 15 (?) for basketball but wasnt 100% serious until I was 16 and had people take me under their wings on other forums. Now my set up looks like this:

Monday -Squats
Tuesday -XXXtra recovery or Wrestling
Wednesday -Bench 1
Thursday -XXXtra recovery or wrestling
Friday- Deadlifts
Saturday -Bench2
Sunday -XXXtra recovery or wrestling

During this wrestling season I suffered one of my many concussions and was out basically all season. I went from 145 to 170 almost instantly in that time off then from there till now I've gone to 195, I'll post pics when I find out how on this forum. So lets get to posting some of the last week or so's training.

PlainPat
07-31-12, 8:11 pm
7/20/12

At Home

Week 3 QP

Deadlift
-SLDL from 2" Deficit
135x8
165x8
195x6
240x6
275x6 -+5lb -2 rep PR. Not bad. 8 next. Got it on vid
-Deadlifts (working to 80-85% double)
135x5
225x3
315x2 - Not a PR but last time I did a double 2 weeks ago I got 295x2 so, awesome basically.
-Band Hammy Curls
---work---
2 Lights+mini+microx20/20/20
-Pullups 25 total reps 7/6/5/4/3
-Walking @3.5mph on 3% incline for 30 minutes

Good shit. bench tomorrowz

PlainPat
07-31-12, 8:11 pm
7/21/12

At Home

Week 3 QP

Bench 2
-1 Thumbs in CG Bench (paused)
45x2x5
75x5
95x5
115x3
145x1
170x10x1 -same weight as last time but pauses were much more tighter as recommended
-Bench (pinky on rings)
95x5
145x3
165x3
185x3 -+1 rep PR. Form was MUCH better today. Just had to deal with my triceps actually being fried from the CG
145x12/9
135x8 -Took these lighter and got good reps and a pump in
-DB Bench
25x12
---work---
45x20
50x13
55x8
60x4 -First 2 sets were better this time
-Low Incline Skullcrushers
25x12
---work---
55x12
65x12
75x10
-Shrugs
115x12
---work---
175x12/12/12 -strapss
-Lat Pulldowns (long bar)
50x12
---work---
100x12
110x10
120x8
130x5 -Took the reps down and I'm 100% glad I did.
-DB Curls
---work---
30x10/9/8

So dead I couldn't even fathom doing cardio lmao

PlainPat
07-31-12, 8:12 pm
7/22/12

XXXtra
-Bench 45x50
-Squat 45x5x10
-BB Row 45x5x10
-Facepulls micro+minix50
-Pushdowns micro+minix50
-Hammy Curls micro+minix50
-EZ Bar Curls 25x50
-Walking @3.5mph on 3% incline for 30 minutes

Squatz tmrw

PlainPat
07-31-12, 8:12 pm
7/23/12

At school. throwing first ( I forgot to mention, I throw shotput)

Week 3 QP

Squat
-Squats
45x2x5
95x5
135x5
175x5
210x3
235x3
260x6 -+belt. +1 rep PR
-5 count Paused Squats
95x6
140x3
195x6/6/6 -+10 lb PR and same reps on every set. Awesomeness
-Squats
185x10/10
-Pulldown Abs
80x12
---work---
150x20/20/20
-T-Bar Rows
+45x12
---work---
+100x12
+110x10
+120x8
+130x5

Awesome today

EDIT: 2 hours later I also did 15 minutes of walking @3.5 mph on 3% incline

PlainPat
07-31-12, 8:13 pm
7/24/12

XXXtra workout


-Bench 45x50
-Squat 45x5x10
-BB Row 45x5x10
-Facepulls micro+minix50
-Pushdowns micro+minix50
-Hammy Curls micro+minix25 each
-EZ Bar curls 25x50
-Walking @3.5 mph on 3% incline for 30 minutes

PlainPat
07-31-12, 8:13 pm
7/25/12

Beginning Note: Bought 44 servings worth of animal rage today. Wanted to try a preworkout, had extra money from work/grandma so I figured why not. Was suprised they sold it to me considering it says not to use under age 18. Was concerned about that at first but found that mostly it's because of the fact that if kids aren't used to caffeine it could be potentially harmful but I'd been drinking at least 16oz of coffee every morning so I figured no big deal. Notes on results after.

At school.

Week 3 QP

Bench 1
-Incline Bench (pinky on rings)
45x2x5
75x5
100x5
125x5
140x5
155x4 -+2 rep PR
-Strict Press
60x5
70x5
80x5
90x5
100x5
110x2 -+5lb -4 rep PR. Not bad considering it was 2nd this time
-Pushdowns
50x12
---work---
110x12
120x12
130x8 drop 80x12 -Got a pump that lasted in my triceps for a solid 30 minutes
-DB Front Raise
10x12
---work---
30x20
35x15
40x10
45x5
-Barbell Row
95x12
---work---
145x12
155x10
165x8
175x5 -Better than last week, felt my back sooo good
-Barbell Curls
45x12
---work---
65x12/12/12 -Up to 70 or greater next time
-Assisted WG Pullups/Dips (this is extra. Felt so good I had to do more)
12x20
10x15
8x8 -These are written as stacksxreps the same for both exercises. Mother of awesome pumps

-Later-
-Walking @3.5mph on 3% incline for 30 minutes

Notes on Animal rage:
Initially I felt a little jumpy but it quickly went away when I started focusing on training. I didn't feel especially energetic, but deffinettely focused. The biggest thing I noticed was my work capacity, I felt like I could've trained for another hour or two no problem. AND the pumps were much better in most bodyparts.

So plans on feeling the energy boost a bit more:
-Get rid of all caffeine consumption in the AM to reduce tolerance.

College visit to penn state tomorrow, then deadlifts friday.

PlainPat
07-31-12, 8:14 pm
7/26/12

XXXtra workout


-Bench 45x50
-Squat 45x5x10
-BB Row 45x5x10
-Facepulls micro minix50
-Pushdowns micro minix50
-Hammy Curls micro minix25 each
-EZ Bar curls 25x50
-No time for cardio, going to a college visit right now

PlainPat
07-31-12, 8:14 pm
7/28/12

At home

Week 4 QP

Deadlift
-SLDL from 2" deficit
135x8
165x8
195x6
240x6
275x8 -+2 rep PR. Got it on video if any site will work for me to upload it
-Deadlifts (work to 6rm)
140x6
230x6
285x7 -No PR but last time got 275x8, so better
-Band Hammy Curls
---work---
2 Lights+micro+minix20/20/20+15 partials
-Pullups 25 total reps
8/7/6/4 - better than last time

Awesome session, and i have a date today

todays a good day

PlainPat
07-31-12, 8:14 pm
7/29/12

At home

Week 4 QP

Bench 2
-1 Thumbs in CG Bench (paused)
45x2x5
75x5
95x5
120x3
150x1
175x10 sets x1 -+5lb PR. So easy and kept mad tight each set
-Bench (pinky on rings)
95x5
---work---
145x3
165x3
185x4 -+1 rep PR. Awesome
145x12/12/8 -better than 145x12/9 and 135x8 last time
-DB Bench
25x12
---work---
45x20
50x15
55x10
60x5 -Better than 20/13/8/4 last time
-Low Incline Skullcrushers
25x12
---work---
55x12
65x12
75x10
-Shrugs
115x12
---work---
185x12/12/12 -Straps on all of these. Easy
135x20 -Extra yok3 work
-Lat Pulldowns (long bar)
50x12
---work---
105x12
115x10
125x8
135x5
-DB Curls
10x12
---work---
30x12/11/10

Cardio later on

PlainPat
07-31-12, 8:15 pm
7/29/12

4 hours later after bench 2
-Walking @3.5 mph on 3% incline for 30 minutes

PlainPat
07-31-12, 8:15 pm
7/30/12

At School

Week 4 QP

Squat
-Squat
45x2x5
95x5
135x5
175x5
210x3
235x3
260x7 -+1 rep PR, forgot knee sleeves today so this was a good pr for sure
-5 Count paused squats
95x6
150x3
205x6/6/6 - +10lb pr same reps as last week. Awesome sauceeee
-Squats
185x10/10/10 -More volume than I've been doing
-Pulldown Abs
80x12
---work---
150x20/20/20
-T-bar Rows
+55x12
---work---
+105x12
+115x10
+125x8
+135x5
-WG Assisted Pullups for 5 minutes (didn't count, just did it as extra)

----hour later----
-Walking @3.5 mph on 3% incline for 30 minutes

Yayyy

PlainPat
07-31-12, 8:15 pm
7/31/12

Today I threw shotput then spent 2 hours getting the rack together. Took a lot more than I thought it would, so I'm not wrestling tonight. Too tired for it to do any good. Just gonna kill Bench stuff tomorrow.

EDIT: If it wasnt obvious by this I now have a full rack set up to lift in at all times.

PlainPat
07-31-12, 8:16 pm
Now it will bee all new stuff, all of that was copy and pasted from my other log

PlainPat
08-01-12, 6:52 pm
8/1/12

At School

Week 4 QP

Bench 1
-Strict Press
60x5
70x5
80x5
90x5
100x5
110x5 -+3 rep PR
-Incline Bench (pinky on rings)
45x2x5
75x5
100x5
120x5
140x5
155x4 -Same as last time. Ok because of strict press PR
-Pushdowns
50x12
---work---
110x12
120x12
130x10 drop 80x10
-DB Front Raise
15x12
---work---
35x20
40x15
45x10
50x5
-Barbell Row
95x12
---work---
150x12
160x10
170x8
180x5
-Barbell Curls
45x12
---work---
75x12/10/6 drop 45x12
-Assisted dips
10x20/20
12x20 -All this was done for blood flow my chest was beyond sore coming in. Extra shit

---3 hours later---
-Walking @3.5 mph on 3% incline for 30 minutes

Saeger
08-01-12, 7:45 pm
Solid workouts bro, keep it up.

PlainPat
08-01-12, 7:56 pm
Solid workouts bro, keep it up.

Thanks man, will do

PlainPat
08-02-12, 9:03 pm
Threw shot and jav a lot today

PlainPat
08-03-12, 8:44 pm
8/3/12

At school/home

Week 5 QP

Deadlift
-SLDL from 2" deficit
135x8
165x8
205x6
245x6
280x8 -+5lb same reps PR
-Deadlifts
135x5
230x3
335x2 - FUCK YEAH. +20lb all time PR -5 reps. No belt, best pull has been 315x7 belted and as my first exercise. For sure close to a 400 lb pull right now. Could've been mistaken for a powerclean it was so fast.
-1 Leg Leg Curls
3x12
---work---
5x12
6x12 - Got kicked out of the gym. Proceeed to home
-Band Hammy Curls
Lightx12
---work----
2 Lights+micro+minix20/20/20 +15 partials
-Pull ups 25 total reps
9/8/8

After ate 5 plates of food at a chinese buffet... pre diet bulk. Going to go get some bike cardio in at 9PM will report back.

PlainPat
08-04-12, 9:26 pm
8/4/12

At home

Week 5 QP
Bench 2 @8 PM (fuck college visits)
-1 Thumbs In CG bench (paused)
45x2x5
75x5
95x5
125x3
155x1
180x10x1 -+5lb PR, pauses werent as tight as I wanted. Staying here next week and improving pauses.
-Bench (pinky on rings)
95x5
145x3
165x3
185x2 -No PR. Was walking around a college all day, mad tired, and fucked up pauses. Happens. Getting better pauses next time should guarantee 185x5
155x7
135x12/8
-DB Bench
25x12
---work---
50x16
55x11
60x7
65x4
-Low Incline Skullcrushers
25x12
---work---
55x12
65x12
75x12 -Easy? wtf lmao
-Shrugs
125x12
---work---
195x12 -Straps. Couldnt even pick up the bar after this so done already
135x40 -strapped insanity
-Lat Pulldowns (long bar)
50x12
---work---
105x12
115x10
125x8
135x5 -Same weights/reps but much better contractions
-DB Curls
10x12
---work---
30x12/12/12 - easy too

Done. Like 930 PM so tired already

PlainPat
08-06-12, 10:35 pm
8/6/12

At school

Week 5 QP

Squat
-Squat
45x2x5
95x5
155x5
200x3
225x3
250x3
275x2 -+belt. +15lb -5 rep PR. 3 or 4 next time
-5 Count Paused Squats
95x6
155x3
215x4/4/3 -+10lb -2 rep, -2 rep, -3 rep PRs
-Squats
185x10/10/10
-Pulldown Abs
80x12
---work---
150x20/20/20
-T-Bar Rows
+60x12
---work---
+110x12
+120x10
+130x8
+140x5

Cardio after last meal

-Walking at 3.5 mph on 3% incline