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Major14000
12-03-15, 11:35 am
Sup people. My name is Rueben and i'm 17 years old. I have been training for about 2 1/6 years now but just got into powerlifting recently. I thought it would be cool to post updates about my training, nutrition and other stuff on here. Basically my goal is to get strong as hell.

age: 17
height: 5'7"
weight: 190 lbs

squat: 365 x 3
deadlift: 435 x 3
bench : 250 x 3

Major14000
12-03-15, 11:48 am
Second time ever doing low bar squats but it felt surprisingly good.

Low bar squat
315 x 5, 325 x 5, 330 x 5.
(goal was 325 for 3x5 but 325 felt so easy so i bumped it up. honestly could have gone up more but didn't wanna risk missing reps)

High bar paused squat
295 x 5, 295 x 4, 285 x 5
(missed a rep on 2nd set so dropped it down for the last set)

stiff leg deficit deadlift (first time doing these from a deficit)
315 x 5, 365 x 5, 365 x 5

weighted pullups
3 x 8-10

chest supported t-bar row
3 x 8-10

one arm dumbbell row
3 x 10-12

barbell curl
3 x 8-10

Major14000
12-06-15, 9:46 am
Deadlifts
warmup
135 x 8
225 x 5
315 x 3
365 x 3
405 x 2
working sets
455 x 3 PR
455 x 3 PR
455 x 3 PR
(10lb PR on these!)

block pulls
405 x 5
(felt some slight pain in my left hip so decided not to do these)

deficit deadlifts
405 x 5 PR
405 x 5 PR
(20lb PR. Last week i hit a 30 lb PR. loving the bulk life lol)

one arm dumbbell row
3 x 10-12

chest supported t-bar row
3 x 10-12

pullups
3 x BW AMRAP

Weighted GHR crunches
2 x 15

ab roll
2 x 15

Major14000
12-06-15, 10:11 am
Front squats
warmup
135 x 8
185 x 5
205 x 5
225 x 4
working - 4 x 6, 1 x 2-4
245 x 7
245 x 6
245 x 6
245 x 6
275 x 4
295 x 2

superset
GHR / seated calf raise
3 x 10-12

t-bar row
4 x 10-12 (varying grip)

Major14000
12-07-15, 8:44 am
for this day, i like to alternate between seated dumbbell press, standing ohp, seated ohp and standing 1 arm dumbbell press.

Seated dumbbell press
warmup
45 x 10
55 x 6
60 x 5
70 x 5
working
75 x 5
75 x 5
75 x 5
60 x 10
60 x 11
60 x 10

superset
side lateral raise/ front raise
35 x 8-12 x 3sets
dropset
40 x 8
35 x 8
30 x 6
25 x 6

face pulls
3 x 10

skull crushers
4 x 10

superset
barbell shrug/ band pull aparts
3 x 12-15

seated calf raise
3 x 12

Major14000
12-07-15, 11:06 am
so right now my weight is at around 189. i'm currently slowly bulking to 198 which is the weight class i'll be doing my first meet in.

current lifts
bench: 275
squat: 395
dead: 525

goals to hit by mid 2016
bench: 315 (bench is my weakest lift so i'll be working my ass off to hit this)
squat: 455
dead : 600 (deadlift is my strongest lift so i'm pretty confident i'll be able to hit this)

training
day 1 - LB squat, HB paused squat, sl deficit deadlift
day 2 - Paused bench, t&g bench
day 3 - squat variation
day 4 - bench variations
day 5 - deadlift, deficit deadlift
day 6 - shoulders
day 7 - rest

my main powerlifting work is usually followed by my bodybuilding type accessory work.

as far as diet goes, i'm a big believer in IIFYM / flexible dieting. my current calories/macros are 3100-3400/250protein, 400carbs, 60fat. on squat and deadlift days, my calories are a little higher (3500-3800)

Major14000
12-09-15, 6:56 am
LB squat
135 x 8
185 x 6
225 x 5
275 x 5
315 x 3
*325 x 5
*335 x 5 PR
*335 X 5 PR

HB paused squat
*295 x 5
*285 x 5
*285 x 5

I was pretty much destroyed by this point and the rest of the workout was kind of a drag.

Stiff leg deficit deadlift
225 x 5
*315 x 10 - 2" deficit
*315 x 9 - 2" deficit
*315 x 6 - 3.5" deficit

pullups
3 x 10

chest supported t-bar row
3 x 10

one arm dumbbell row
2 x 12

Barbell curl
3 x 12-15

pretty happy with the pr on squats but the workout overall wasn't great. had a headache all day and was feeling kinda sick before the workout so i wasn't expecting to have a great workout.

Major14000
12-10-15, 7:52 am
Bench press
45 x 20
135 x 8
185 x 5
205 x 5 paused
*215 x 5 paused
*225 x 4 paused (this miss pissed me off so bad that the entire rest of my workout was just horrible)
*225 x 5 touch and go
*225 x 5 touch and go
*225 x 5 touch and go

CG bench press
*195 x 8
*195 x 8
*195 x 7

incline dumbbell press
65 x 12
80 x 8
80 x 7
55 x 12 dropset

superset
lateral raise/face pulls
3 x 12-15

superset
flat dumbbell flyes/dips
3 x 10-12

skull crushers
3 x 10

rope pressdown
3 x 12-15

C.Coronato
12-10-15, 9:28 am
Welcome bro! Lots of good work in here. Hows the diet?

Major14000
12-10-15, 9:09 pm
Welcome bro! Lots of good work in here. Hows the diet?

Thanks a lot man. Diets fine. I eat around 3500 calories a day. 250 protein, 450 carbs, 60-70 fat.

Major14000
12-11-15, 6:25 am
Training went pretty good today. Hit some rep/weight PRs on ssb squats. i like to alternate between front squats and ssb squats.

SSB squats
65 x 10
154 x 6
198 x 4
242 x 4
*286 x 6 rep PR
*308 x 6 PR
*308 x 6 PR
*308 x 6 PR
*330 x 4 PR

walking lunges
2 x 20 (10 each leg)

superset
GHR/calf raise
3 x 10-12

chest supported t-bar rows
4 x 10

ab wheel
3 x 12-15

Major14000
12-13-15, 8:51 am
shoulders and upper back were aching all day today from ssb squats on friday so i wasn't sure how deadlifts were gonna go but they went surprisingly good. hit some PR's although they were kinda grinders and form wasn't great. had some trouble with core tightness which caused my lower back to round slightly. overall the workout went good.

Deadlift
135 x 8
225 x 6
315 x 4
365 x 3
405 x 3
*455 x 3
*465 x 3 PR
*465 X 3 PR

Deficit deadlifts - 3.5" deficit
(these did not feel as good as week but managed to get it done. hands felt like they were gonna rip off at this point)
*405 x 5
*405 x 5
*405 x 5

one arm dumbbell row
100 x 15
110 x 12
120 x 10 x 2

pullups
3 x 8-10

chest supported t-bar row
90 x 30
dropset
135 x 10
90 x 15
45 x 15

barbell curl
3 x 10

ab wheel
3 x 15

Jeppeehh
12-13-15, 2:20 pm
Strong training sessions lately man. A few PR's here and there, like it should be!

Major14000
12-14-15, 7:55 am
Strong training sessions lately man. A few PR's here and there, like it should be!

thank you man!

Major14000
12-14-15, 8:03 am
Seated dumbbell press
45 x 10
55 x 8
65 x 8
*75 x 7 PR
*80 x 4
*80 x 4
*65 x 10
*65 x 8 x 2
55 x 4 dropset

superset
Lateral raise/front lateral raise
40 x 10/12
40 x 10/10
40 x 8/8
40 x 8
35 x 5 dropset
27.5 x 5 dropset

Weighted dips
BW + 45 x 12
BW + 65 x 10
BW + 90 x 6
BW x 15 dropset

Face pulls
3 x 12-15

barbell shrugs
3 x 15

straight bar tricep pressdown
3 x 10

Major14000
12-16-15, 6:51 am
Hardest workout i'v had in a loooong time. i was having a hard time breathing during squats (don't know why). i kinda felt like i couldn't breath in enough air and i wasn't able to stay as tight. by the time i finished my paused squats, i was destroyed. felt like throwing up but managed to get through the rest of the workout. also hit some PRs.

LB squat
135 x 8
185 x 6
225 x 5
275 x 4
315 x 3
325 x 2
*335 x 5
*340 x 5 PR
*340 x 5 PR

HB paused squat (beltless)
*280 x 5
*280 x 5
*280 x 5

Stiff leg deficit deadlift (3.5" deficit, beltless)
*315 x 8
*315 x 8
*315 x 5
(really wanted 3 x 8 on these but literally almost threw up mid-set so i stopped)

one arm dumbbell row
110 x 12
120 x 10
120 x 10

pullups
BW x 10 x 3

seated CG cable row
155 x 12
155 x 15

Major14000
12-17-15, 6:46 am
Pretty good bench workout today. only had to roll the bar off my chest once. lol.

Bench press
45 x 10
135 x 10
185 x 6
205 x 5
225 x 5
*235 x 5 PR
*235 X 4 (THIS IS WHERE I FAILED)
*235 X 4

CG bench press
*205 x 5
*210 x 5 PR
*210 x 5 PR

incline dumbbell bench press
65 x 10
75 x 10
80 x 10
85 x 6
75 x 10

skull crushers
4 x 10-12

superset
bent over lateral raise/barbell curl
3 x 12-15

Major14000
12-18-15, 7:01 am
Had an awesome workout today. Hit 3 PRs on front squats. not only that but i did every set beltless which i'v never done before.

front squat
132 x 10
176 x 5
220 x 4
242 x 4
*253 x 6
*259 x 6 PR
*259 x 6 PR
*264 x 6 PR
*286 x 1
*308 x 2 PR

Walking lunges
66 x 10 x 3 (10 each leg)

superset
GHR/standing calf raise
3 x 10-12

chest supported t-bar row
132 x 10 x 2 (straight grip)
132 x 10 x 2 (neutral grip)

ab wheel
2 x 15

Major14000
12-21-15, 11:06 pm
Had a good bench workout this day. Although the weight isn't exactly shooting up, my technique definitely felt a lot better.

Bench press
132 x 10
176 x 8
198 x 5
*220 x 6
*220 x 6
*220 x 6
*220 x 5
*242 x 1
*253 x 1

incline dumbbell bench
5 x 10

weighted dips
BW + 45 X 10
BW + 90 X 8
BW + 65 X 10

superset
dumbbell flys/lateral raise
3 x 10-12

skull crushers
4 x 10-12

superset
barbell shrug/bent over lateral raise
3 x 12-15

Major14000
12-23-15, 7:41 am
squats felt awesome today. was feeling really tight during the day so i decided to do some mobility work at home and i'm glad i did. during my warmup sets, i still felt kinda tight and they were going up pretty slow so i decided to bring my stance in a little on my first working set and it felt so much better. Hit a 16 lb pr on my 3rd set. I felt like i could have gotten more but i have a habit of over reaching and missing reps so i decided to stop there.

LB squat
44 x 10
132 x 8
176 x 5
220 x 5
264 x 4
308 x 3
*330 x 5
*341 x 5 PR
*352 x 5 PR

HB paused squat
286 x 5
286 x 5
286 x 5
only ever hit this for 1 set but got it for all 3.

SL deficit deadlift 3.5"
308 x 8
308 x 8
308 x 8

BW pullups
3 x 10-12

dumbbell row
3 x 12-15

barbel curl
3 x 10-12

Major14000
12-26-15, 8:49 am
Front squats went well today. hit 264 for 3 sets of 6 after hitting it last week for my last heavy set. also hit a 5 lb PR on my last double.

Front Squat
44 x 10
132 x 8
176 x 6
220 x 4
242 x 4
*259 x 6
*264 x 6
*264 x 6
*264 x 6
*292 x 1
*314 x 2 PR

Lunges
71 x 10 x 3 PR

superset
GHR/seated calf raise
10-12 x 3

Chest supported t-bar row
132 x 12
143 x 12 PR
143 x 10 x 2 PR

ab wheel
12-15 x 3

Major14000
12-31-15, 7:43 am
Squats felt good today. Hit some PRs and almost vomited as per usual during squats.

LB squat
44 x 10
132 x 8
176 x 5
220 x 5
264 x 4
308 x 3
330 x 2
*341 x 5
*352 x 5
*363 x 5 PR

HB paused squat
286 x 5
297 x 5 PR
297 x 5 PR

SL deficit deadlift 2.5"
308 x 8
330 x 8
330 x 8

Barbell row
132 x 15
220 x 10 x 2
220 x 12

dumbbell row
110 x 12 x 3

superset
BW pullup/dumbbell hammer curl
10-12 x 3

Pale Rider
12-31-15, 8:19 pm
Happy new year

Major14000
01-07-16, 9:11 am
Squats today. hit PR on the last set. i could have got 5 but my spotter thought i was gonna fall forward so i pulled me up. just 2-3 weeks away from hitting 4 plates for reps if everything goes to plan.

Squat
44 x 10
132 x 8
176 x 5
220 x 5
264 x 4
308 x 3
341 x 2
*352 x 5
*363 x 5
*374 x 4 PR (this was my previous 1rm at a heavier bodyweight.)

High bar paused squat
292 x 5
292 x 5
308 x 5 PR (belt)

stiff leg deficit deadlift 2-3"
308 x 8
308 x 8
308 x 10

barbell row
3 x 10

one arm dumbbell row
3 x 10-12

pullups
3 x 10

dumbbell curl
3 x 8

Major14000
01-09-16, 9:27 am
Benching went great today. hit a 5lb pr on bench, CG bench and WG paused bench. technique is definitely feeling good.

Bench
44 x 20
132 x 10
176 x 5
198 x 4
220 x 3
*231 x 6 +1 rep PR
*237 x 5 PR
*237 x 6 PR

CG bench
220 x 5
225 x 5 PR
225 x 5 PR
225 x 5 PR

WG paused bench
215 x 5 PR
215 x 5 PR

incline dumbbell bench
5 x 8-10

skull crushers
4 x 10-12

superset
face pulls/seated side lateral raise
3 x 12

Major14000
01-10-16, 9:54 am
Front squats went good today. Last week i failed my 2nd rep at 319 but got it today for a smooth triple. i could have got 4 or even increased the weight by 5lbs and done another set but i have a history of over reaching and missing reps so i called it there for the day and moved on.

Front squats
44 x 10
132 x 8
176 x 5
220 x 4
242 x 4
*264 x 6
*270 x 6
*275 x 6 PR
*275 x 6 PR
*297 x 1
*319 x 3 PR

Walking Lunges
82 x 10
82 x 9
82 x 9

superset
GHR/seated calf raise
3 x 12-15

chest supported t-bar row
88 x 10
132 x 10 x 4

ab wheel
3 x 15-20

Major14000
01-22-16, 7:23 am
Training hasn't been going very good lately. been going hard for 8 weeks, adding weight every week and i think i'm just burnt out. might be time to change up my program or deload.

Squats
44 x 10
132 x 8
220 x 5
264 x 4
308 x 3
330 x 3
352 x 3
*374 x 5
*385 x 5 PR
*396 x 3
*396 x 3

high bar paused squats (beltless)
308 x 5
308 x 5
308 x 4

stiff leg deadlifts
308 x 8
352 x 6
352 x 6

dumbbell rows
3 x 10-12

t-bar row
3 x 10

BW pullup/dumbbell curls
2 x 10

Major14000
01-28-16, 1:15 am
Increased squatting frequency to 3x per week. today was front squats, deadlifts and back work.

Front squat (beltless, no sleeves)
44 x 10
132 x 8
176 x 6
220 x 4
*264 x 6
*270 x 6
*270 x 6
*270 x 6

Deadlift
132 x 8
220 x 6
308 x 5
352 x 3
396 x 3
*418 x 5 (beltless)
*430 x 5
*435 x 5
*396 x 10 (T&G beltless)

Deficit deadlift
352 x 10
352 x 8
352 x 8

chest supported t-bar row
5 x 10

BW pullups
3 x 8-10

dumbbell curl
3 x 8-10

Major14000
02-04-16, 8:00 am
Training went good last couple of days. First week of my new program and hit a 22lb pr on bench which is definitely my weakest lift. Three plate bench is just around the corner.

03/01/16

Deadlifts
132 x 10
220 x 6
308 x 5
352 x 4
*396 x 8
*396 x 8
*396 x 8
*396 x 8

chest supported t-bar row
3 x 10-12

dumbbell row
3 x 10-12

pullups
3 x 10

dumbbell curls
3 x 10

ab wheel
3 x 15



04/02/16

Bench press
44 x 15
132 x 8
176 x 4
220 x 3
242 x 2
264 x 1
*275 x 1 PR
*286 X 1 PR
198 x 10
198 x 10
198 x 10
198 x 8

Incline dumbbell bench
4 x 10

Skull crushers
4 x 10

Lateral raise/face pulls
3 x 12/20

dumbbell shrugs
3 x 15

Major14000
02-05-16, 7:53 am
Lower back was killing me all day and during my workout but i still had a pretty good session. First leg day of this program. the high rep squats really destroyed me and i was almost about to puke by the end of the leg presses.

Squat
44 x 10
132 x 8
220 x 5
264 x 3
308 x 2
352 x 1
396 x 1
*418 x 1 PR (finally in the 400 club)
308 x 10
308 x 10
308 x 10
308 x 8

Leg press
3 x 15

GHR/calf raise
3 x 10-12

Major14000
09-06-16, 11:42 pm
Haven't updated my training in a while. I haven't been consistent with my training the past few months. I lost some weight, gained some weight, got fat and everything just spirralled downwards but now i'm back to training hard again and hopefully get back up to where it was before. here's my training the past couple of days. This is the first week of my cycle.

05/09/16

Deadlifts
132 x 10
220 x 5
308 x 3
396 x 2
485 x 1
529 x 1
396 x 7
(i felt something give out in my lower back so i decided to stop deadlifts here. i was meant to do 4 x 8 at 396)

back accessories

06/09/16

Bench
bar x 20
132 x 10
176 x 5
220 x 3
264 x 1
286 x FAIL
198 x 8
198 x 8
198 x 8
198 x 8

shoulders, chest, tris accessories

NOT A GREAT START TO THE CYCLE LOL