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Lottawheels
03-28-14, 1:22 am
I am Larry Williams. I never made a journal before so bare with me. I started lifting at 14 years old about 150lbs with the goal of simply getting big. Now I am 19 at 230-240 and 9% BF. Up until my previous meet in January with RPS where I totaled 1900 I have been maxing out every week. I started a 5x5 program a month ago and I will be updating this Journey thread with each workout.

Deadlift-675 belt-less@235
Squat- 645 belt-less @235
Bench-500 Paused @235

I squat 3 times a week, bench 3 times, and deadlift one a week.

My previous workout went like this=

deadlift warm up to 585. 3 sets of 585x5 belt-less with 3 min rest period between sets.

5 sets of barbell rows with 325. 8 reps each set.

Seated Military press- 3 sets of 275 paused at chest for 3 reps. 2 sets with 315 paused at the chest 2 reps.

5 sets of weighted pull ups with 90lbs for 5 reps each set

10 min stretch afterwards and a ice-cream protein shake to finish it off.

Lottawheels
03-28-14, 9:39 pm
Did squats, bench, and some other accessory work. I'll explain below.

Back was feeling real sore from deadlifts the other day, was not feeling strong at all with squats so kept it at

Squat-3x500x4 545x1 belt-less no wraps

Bench- Pr of 475x4 @235. raw. Did 4 sets of 315 paused for 8 reps with feet on bench afterwards. Benching same weight with better form and 20lbs lighter then at my peak. Feels good.

Leg press -1500 for 5 sets of 8.

Hamstring curls - I did warm up sets up to 5 plates on each side for 4 reps and 4 sets. 5 plates felt like 4 plates did a couple weeks ago. Hamstrings are seeing some real nice size and strength from adding in heavy leg curls.

Calf raises - up to 6 plates for 5 sets of 6. My Calfs are seeing some strong and fast size gains from adding in calf raises to EACH workout. I use to have chicken legs a couple years ago.

Feel free to ask me any questions, I always reply.

Lottawheels
04-01-14, 2:01 am
today was an accessory work day.

130 LB seated dumbbell shoulder press: 3 sets of 10

Behind the neck press: 225 3 sets of 5, 275 2 sets of 3.

Bent over barbell rows: took it light here, shoulders were burning from the previous sets. 315LB 5x5

Finished it off with 10mins of simple hamstring and quad stretching preparing myself for tomorrows big squat day.

Workout was done in an hour with 3-5 min rest between sets. Trying to shorten the rest period to 2 mins in effort of improving my stamina.

Lottawheels
04-03-14, 10:43 pm
went in today and did paused ATG squats and some heavy leg press.

Warmup to 460lb

460x3 for 5 sets. each rep paused at the bottom as deep as I can go.


leg press. 1500 for 4 sets of 4.

naturalguy
04-09-14, 12:55 pm
Welcome Larry

Universal Rep
04-09-14, 1:02 pm
Welcome to the Animal Crew bro.

knotahumanbeing
04-09-14, 3:30 pm
Welcome man. Good luck

Lottawheels
04-10-14, 4:31 am
Thanks for the warm welcome. Very happy to be here.

Lottawheels
04-10-14, 4:41 am
Hit biceps and triceps today at 2am.

Close-grip bench, 275x 10 325 x 12 for 3 sets.

Ez bar curl, 165 x 5 with back straight legs locked for 3 sets and a burnout with 125 till I couldn't budge it. This had my arms ready to burst. The pump was so strong I literally could not bend my arms.

Rope push-downs 8 sets of 10. Weight wasn't important here. I just used a weight I would fail at around 15 reps.

DoubleTapJak
04-10-14, 8:12 am
Definitely subbed to this one. 2AM? Couldn't sleep because you needed a pump?

Lottawheels
04-12-14, 4:27 pm
I just couldn't sleep period. I figured a hard workout would tire me out. It did just that. Thanks for the sub. Starting my bulk in 1 week.

The Untamed
04-14-14, 10:09 am
Wow, subbed too! Your training methodology is really interesting, could you give us your training schedule (~approximately), that would be amazing, thanks !

Lottawheels
04-16-14, 3:22 pm
Usually train 3 days a week. I squat each time I am in the gym with 65-75% of my max.

Lottawheels
04-18-14, 12:13 am
Squats = warmup to 600 x 2 beltless/wrapless.

Legpress warmup to 1300 4 sets of 3-5 reps as deep as the sled lets me go, hands behind head.

Hamstring curls 5 wheels each side for 4 sets of 4-5 reps.

Dumbbell shoulder shrugs with 140lb dumbbells for 4 sets of 10 squeezed at the top

Altered Beast
04-22-14, 10:42 am
Subbed!!!! Feel free to post vids if you can! =)

Lottawheels
04-23-14, 1:20 am
thanks for the sub. Here is a link to my Channel. https://www.youtube.com/watch?v=0eg1ecKIWOs

Lottawheels
04-23-14, 1:26 am
yesterday's workout

Bench = 405 x 5 for 5 sets with a pause at the bottom each rep. Big volume PR.

Front squat 460x 3 2 sets.

Deadlift = 500 x 10 Deadstop.

back was real sore today, so took it easy on the front squat and deadlift. Hittin back Squats tomorrow hopefully can make a volume PR

The Untamed
04-23-14, 8:30 am
Subscribed to your channel! your bench strenght is even more incredible because of your arms lenght an that rom!


Usually train 3 days a week. I squat each time I am in the gym with 65-75% of my max.
Thx for the answer, interesting! so how do you plan "progress" from a week/day to another ?

ps : do you speak french ?

Lottawheels
04-23-14, 5:00 pm
I plan my progress by how my body heals from each workout. There really isn't a more accurate to gauge my workout then that for me. Right now I am focusing on increasing my stamina by adding more sets, increasing volume. Less rest time in between sets.

Lottawheels
04-23-14, 5:02 pm
Sorry don't speak french.

Pale Rider
04-24-14, 12:13 pm
yesterday's workout

Bench = 405 x 5 for 5 sets with a pause at the bottom each rep. Big volume PR.

Front squat 460x 3 2 sets.

Deadlift = 500 x 10 Deadstop.

back was real sore today, so took it easy on the front squat and deadlift. Hittin back Squats tomorrow hopefully can make a volume PR


Big bench man looks strong

LoneWolf45
04-24-14, 11:17 pm
squatting 3x a week? wow that awesome. I have always been interested in that, but still haven't tried it.

What does the squat routine look like, is one day heavy, with 2 rep or accessory days?
Is that a program you follow, or just your idea of squat training?

I have read up on the smolov for squat, but i was under the impression that was for a squat only competitor, are you still able to get a good deadlift session in while hitting squat 3x a week.

Lottawheels
04-26-14, 11:49 pm
back squat 555 x 3 for 3 sets of 3 no belt

Bench 495 x 2 1 set

Incline dumbbell press with 190lb x4 and 3 sets with 150lb x 8

Did my usual 10 mins of stretching afterwards. Got to experiment with the fat bar today so that was cool. Will be buying a pair of fat gripz soon to maximize my forearm strength.

Lottawheels
04-29-14, 7:26 am
Back squat 575x3 for 2 sets of 3 and 1 set of 4. (final set) Belt only.

Leg press 1300 deep as possible. 5 sets of 5.

Standing dumbbell shoulder press. 120lb DB each 2 sets of 5 reps. Haven't done standing presses since December adding them back in my routine now. I usually switch up my workout routine every 3-4 months depending on my progress.

ibnmahama
04-29-14, 2:53 pm
looking strong man!

LoneWolf45
04-30-14, 11:59 am
I like how you train 2 of the lifts in one session, i haven't done that, but i will give it a shot in the near future, i have always been interested in this, because on meet day you hit all 3 lifts...so why would i train only 1 per day.

Is this just something you have come up with, or do you follow a program

Mizzarler
05-09-14, 9:02 pm
Where'd you go mane enjoyed keeping up with your log crazy strong

Lottawheels
05-18-14, 9:07 am
Sorry guys been busy this past week.

Squat PR of 685lb belt only last week.


Yesterday was shoulders.

warmup to 160lb dumbbell shoulder press x 4 2 sets.

Military press standing strict (no leg drive) up to 275 x 2. dropped to 2 sets with 245 x 5 paused at bottom.

Weighted dips +180lb 4 sets of 5 paused at bottom deep as I can go.

More vids coming this week starting tomorrow with deadlift. Bodyweight up to 245.

Lottawheels
05-18-14, 9:13 am
I like how you train 2 of the lifts in one session, i haven't done that, but i will give it a shot in the near future, i have always been interested in this, because on meet day you hit all 3 lifts...so why would i train only 1 per day.

Is this just something you have come up with, or do you follow a program


Something I came up with after trial and error. I always open my workout with a variation of squat. Front or back. Then I move to a core pressing movement. Like military press or bench. The rest of the workout is accessory work after my core lifts are done. I find opening with squat really warms up my upper body for heavy pressing and makes me stronger then if I were to skip the squat and go straight to the pressing movement.

Lottawheels
05-18-14, 9:17 am
squatting 3x a week? wow that awesome. I have always been interested in that, but still haven't tried it.

What does the squat routine look like, is one day heavy, with 2 rep or accessory days?
Is that a program you follow, or just your idea of squat training?

I have read up on the smolov for squat, but i was under the impression that was for a squat only competitor, are you still able to get a good deadlift session in while hitting squat 3x a week.


On the week I deadlift I squat 2x a week. I deadlift every other week. When I squat it's usually between 80% and 90% of my max for 3-5 reps. I came up with this method through trial and error. I still get a great deadlift session in every other week.

Lottawheels
05-19-14, 3:16 pm
https://www.youtube.com/watch?v=9DpdV0Wu9nM

I tried to record my set before this and it didn't work out ><. I did it twice with way better control. This is my second set of 460.
I started doing these once a week about 3 weeks ago. So far really helping me keep the bar straight. This is A PR for this exercise.

Body weight around 245. Not looking to get bigger then 250 because my next meet is July 12 and I intend to compete at 242.

naturalguy
05-19-14, 3:30 pm
https://www.youtube.com/watch?v=9DpdV0Wu9nM

I tried to record my set before this and it didn't work out ><. I did it twice with way better control. This is my second set of 460.
I started doing these once a week about 3 weeks ago. So far really helping me keep the bar straight. This is A PR for this exercise.

Body weight around 245. Not looking to get bigger then 250 because my next meet is July 12 and I intend to compete at 242.

Damn strong bench!

Where is the meet?

Lottawheels
05-19-14, 3:32 pm
Long island. Thanks

Altered Beast
05-20-14, 11:16 am
https://www.youtube.com/watch?v=9DpdV0Wu9nM

I tried to record my set before this and it didn't work out ><. I did it twice with way better control. This is my second set of 460.
I started doing these once a week about 3 weeks ago. So far really helping me keep the bar straight. This is A PR for this exercise.

Body weight around 245. Not looking to get bigger then 250 because my next meet is July 12 and I intend to compete at 242.

DAMN, hot rod! Freakish work there!

Lottawheels
05-23-14, 11:12 am
DAMN, hot rod! Freakish work there!

Thanks bro, nice training log.

Lottawheels
05-23-14, 11:16 am
Had a minor hamstring tear doing speed deadlifts on Monday. Will attempt to squat again this coming Monday. This week has been only upper body.

Yesterday was shoulders.

325x4 paused at chest seated overhead press. One set

285 behind the neck x4

325 behind the neck x5

345 behind the neck x4

325 behind the neck x 2

That was it for yesterday, had a nasty forearm cramp after each set. Will be taking this weekend off.

Lottawheels
05-28-14, 9:03 pm
No more pain in hamstring. After a super long 2 weeks I hit squats belt-less today.


Warmup to 600x3

2 sets 600x3

1 set 600x5(final set). All belt-less. Definitely feel like I can hit 700 with a belt no wraps now. gonna work with 645 next week with a belt.

Did some heavy leg press after. 5 sets of 5 with 1300-1500 deep as I can hands behind head.

1 leg hamstring curls chest up on machine. 4x8 light weight. Hamstrings worn out by now.

Going tomorrow to do some glute ham raises in an effort to build my deadlift. Will be doing these weekly.

Lottawheels
06-01-14, 5:04 pm
Went today and did 625 x 5 back squat wrap-less. And one set of 600 x 3.

This was my second squat workout this week and did dead lifts just the other day; quite satisfied I hit this.
On my next squat workout I plan to do 645 x 5 for 3 sets. Tomorrow is Bench day so I will be working with some pause reps tomorrow.

Lottawheels
06-02-14, 11:16 pm
Benched 515 paused raw today @ 245-250

https://www.youtube.com/watch?v=X_slfnhTipo

Did 2 sets with 475 x 3 paused. 1 set 405 x 10.

Decline work up to 515 x 3 + 1 assisted.

Lottawheels
06-07-14, 12:57 pm
Did 645 x 5 today belt only squat nice and at least parallel. Will record my next squat session with 665 x5 hopefully.

Wanted to do 3 sets but I had a slight pain in my hip and I knew doing another set wasn't worth the highly likely injury. This is still a PR.

After squats I did some 1 leg hamstring curls back upright and static stretching. Also did decline situps far as I can go back 5 sets of 10. Just started doing core training a week ago. Gonna start weighted ab training next week. Already seeing improvement after only a few ab workouts.

Lottawheels
06-08-14, 9:38 pm
Did some recording with the Animal camera crew today.

I made a PR of 545lb raw paused bench. No spotter hands on bar.

10 mins of band exercises for shoulders. Then went straight to flat bench.

145x 3 235 x3 325 x 2 415 x1

505 x 1 525 x 1 545 x1. 450 x 6 TnG. 315 x 20 TnG

Rope push down machine with 50-70lbs explosive as I can and negative on the retraction.
Had a protein shake and gave myself a pat on the back.

Altered Beast
06-09-14, 11:26 am
Freak!

Lottawheels
06-12-14, 9:06 pm
Trying to be.

Lottawheels
06-12-14, 9:09 pm
Did incline benching today.

All reps are paused.

145 x3

2353

325 x 3

415 x2

460 x 3 2 sets

460 x5 final set

Floor press legs flat up to 415 for 2 sets of 3 paused.

Rope tricep extensions with 50lbs 4 sets of 8

Lottawheels
06-27-14, 9:51 am
Took some time off before of a shoulder sprain I had a about 10 days ago doing standing military press strict, on my drop set of 275 x 4.


I went Sunday and made a PR of 665 x x4 wrapless.

Wednesday I focused on front squats for reps with 3 sets of 415 x 8 deep as I can go. Belt only.

I have been doing 10 min weighed decline situp core training after each workout along with 4 sets of 20 leg raises.

Lottawheels
08-01-14, 9:29 pm
Training with Stan Efferding tomorrow and Kevin Oak. Gonna post here my results with some videos.

naturalguy
08-02-14, 10:21 am
Training with Stan Efferding tomorrow and Kevin Oak. Gonna post here my results with some videos.

Holy crap, that is awesome. I definitely want to hear how that goes. Stan is awesome and Kevin is a strong dude

Lottawheels
08-03-14, 1:23 pm
Trained with some real strong men yesterday. Stan efferding gave me a spot on my paused 565 bench press PR. I also got to watch him rep out 700 x5!

I pulled it for 3 from a deadstop belt only. Never pulled more then 675 for a single.

Altered Beast
08-05-14, 12:54 pm
He's alive!

Lottawheels
08-07-14, 3:57 pm
Hit bench Tuesday. Have not been able to train squats because of groin pain since my meet.

135x3
225x3
315x3
405x3

475 x 3 4 second pause. 3 sets.

5" board press 425 x 8 1 set
425x 5 second set.

Had pre-workout in my system and threw up and got sick after my last set. Had to cut it a bit early.

Doing squats tomorrow with Kevin Oak.

J Wong
08-07-14, 10:14 pm
You and Kevin Oak training together is awesome. Two of the strongest up and coming guys out there.

Lottawheels
08-09-14, 8:56 pm
Thanks Jordan. I am very grateful because he has many helpful tips and also brings me to the best power lifting gym in the city.

Lottawheels
08-09-14, 8:58 pm
Groin pain prevented me from doing squats yesterday. So did deadlifts

Warmed up adding a 20kg plate each side after every set. Until I hit 640 for a double. Was very tired during the workout and switched to floor presses.

warmup to 510lb using the Axle bar on floor presses.

Did 3 sets of 2 paused on each rep. I tried the GHR for the first time. It felt great. Will be making much use of it with bands and chains starting this monday.

Lottawheels
08-13-14, 8:41 pm
Did 200lb dumbbells yesterday for 6 reps.

75's 150's 200's. didn't have a spot and handed it to myself.

Still cannot do a squats because of groin pain but its quickly going away. Should be healed up by Monday.

Lottawheels
08-13-14, 8:43 pm
Worked with the slingshot for the first time today.

Went up in kilos with a 25 kilo each set.

I hit 565 fairly easy with the sling. And was testing the waters with an attempt at 602 paused. Came off my chest quickly but hands were to close in to lock it out.

Hit 485 x7 for a drop set afterwards with the sling. Fresh could of done maybe 8-9, which would put me around a 590 max with the sling and 570-575 without.

trying to do 600 paused in RUM by FEB.

BJ Whitehead
08-13-14, 11:05 pm
Looks like training is going well. When is your next meet?

Lottawheels
08-16-14, 11:30 am
Looks like training is going well. When is your next meet?

I am doing RUM in feb. Florida.

Lottawheels
08-16-14, 11:33 am
Yesterday was trap bar dead lifts and stiff leg.

I am using Kilo plates now. my Working sets were.

630 x3.
745 x2
800 x 1

855 x2 stopped after this because of chest cramps.

Stiff leg. working set was 529 2 sets of 5. had to stop because of ab cramps. Sets were done belt less.

Slowly increasing volume starting this week.

Tony Montgomery
08-18-14, 10:09 am
Great to have you on here bro, have you switched up your training at all now that you're doing a lot with Oak now?

Lottawheels
09-07-14, 10:37 pm
Great to have you on here bro, have you switched up your training at all now that you're doing a lot with Oak now?

I think the biggest difference since I started training with Oak is just the many different lift variations and techniques. Things like the slingshot and board presses, deficit pulls, stuff like that I just wasn't exposed to before. He helped with some form and technique tips as well. generally still training similar to how I have been though, although i am thinking of having someone do my programming for my prep for RUM 8

WamBam
09-07-14, 11:02 pm
have you gotten where you are now without a lot of volume training? and if so are you excited to see what its going to do for you specifically?

i just recently incorporated it and I'm pretty happy with the way the numbers are climbing, if it works for you proportionally the way it works for everyone else i feel like you'll be putting out unreal numbers
stoked to see the log grow as you work it in

Tony Montgomery
09-08-14, 7:59 pm
I think the biggest difference since I started training with Oak is just the many different lift variations and techniques. Things like the slingshot and board presses, deficit pulls, stuff like that I just wasn't exposed to before. He helped with some form and technique tips as well. generally still training similar to how I have been though, although i am thinking of having someone do my programming for my prep for RUM 8

That's great man, a good training partner can do a lot for you in terms of motivation and improvement. Looking forward to meeting you at RUM and smashing some weights!!

Lottawheels
09-08-14, 9:59 pm
have you gotten where you are now without a lot of volume training? and if so are you excited to see what its going to do for you specifically?

i just recently incorporated it and I'm pretty happy with the way the numbers are climbing, if it works for you proportionally the way it works for everyone else i feel like you'll be putting out unreal numbers
stoked to see the log grow as you work it in


I've never really done a ton of volume. 5x5s and maybe a little higher and finishing off with burnout sets of as many as possible. I also have never really been on any type of strict programming. That being said I am going to look into having my programming done and expect to see some great results being on a plan for the first time ever going into RUM

WamBam
09-09-14, 12:30 am
I've never really done a ton of volume. 5x5s and maybe a little higher and finishing off with burnout sets of as many as possible. I also have never really been on any type of strict programming. That being said I am going to look into having my programming done and expect to see some great results being on a plan for the first time ever going into RUM

ill be watching eagerly man

J U S T I N
10-08-14, 6:24 pm
Serious stuff man... I'm happy for you, you have a great future ahead of you both in and out of the gym.

BEAST

Lottawheels
10-26-14, 5:34 pm
Serious stuff man... I'm happy for you, you have a great future ahead of you both in and out of the gym.

BEAST

thanks bro

Jeppeehh
11-22-14, 6:59 am
I miss the training posts here man! I hope you're doing an update soon. Still seeing your IG posts though!

BJ Whitehead
11-29-14, 6:01 pm
Do you have a meet planned?