[Klotz]

Revamped front page:
Age: 20
Height: 6'0
Weight: ~220
PRs.
Squat: 405
Bench: 275
Deadlift: 48

I want to compete in a bunch of strongman comps this summer.

My program changes a lot. I'm inconsistent with assistance.


And now the other less organized crap that I had before that you can read.




Started my new program today, which is a variation of my old program but modified with the wisdom of Sherdog.

First, about me:
Age: 19
Height: 6'0
Weight: Usually 190, right now 194 from holiday eating, not sure which way it'll go.
Been lifting for about two years.

Records:
Bench: 225 for two
Deadlift: Between 325 and 365
Squat: My record is 245 for 5, but my max is probably nearer 300?

Goal: Increase my big three lifts, get grip strong enough to impress people and make deadlifts easy, bring my shoulders up to par, don't fuck up my back or knees, don't get fat.

!!!!!UPDATE AFTER SIX WEEKS!!!!!

Squat has gone from 245x5 to 285x5 and 290x3 while fatigued; awesome. Deadlift has improved, but not by much; I want to try pulling 365 sometime. Bench has gotten better but not by much, but at least now I can say I work out at above 200. Overhead has gotten better, grip is stronger.

The program is split into deadlift/back, bench/chest, and squat/leg days. Each day has some grip work at the end. After each workout I go home and glop down some protein.

Back (about 72 hours after leg workout)
Deadlift: 5x5
Bent over rows: 3x10
Pullups: 3-5 sets of however many I can do. Switching between various grips.

Chest (about 48 hours after back workout)
Bench Press: 5x5
Incline Bench: 3x8
Military press: 3x6. This is my weak point.

Legs (about 48 hours after chest and 72 hours before back)
Squat: 5x5.
Lunges: 3x10, alternating starting legs.
Try to teach myself how to front squat, then do that.
Farmer's walk: 120 pound dumbells for as far as I can go.

Please feel free to comment on or criticize my routine, and make suggestions on how to improve it.


JAN 9 2007, 2PM. 194 lb. CHEST
This was my first workout in this plan so I had to estimate how much weight to use.
Warmup:
Bench press: barx10, 115x6
Bench: 5x5 at 185. Too light, adding 10 pounds next week.
Incline bench: 3x8 at 115. Barely got out the last rep. Cranking it up to 125 next week.
Military press: 95x5, 95x3, 75x6. Gonna keep trying 95 for a while until I can do 5x3 or 6x3.
Grip: Did 20 pound plate holds for my pinch grip, 3 sets until dropping on each hand, then held a towel suspending a 65 lb barbell with each hand.
Went to leave, felt guilty, so did a set of 10 and then 5 dips at bodyweight.
Overall the first workout felt good. My main problem is that my wrists are rolling back when I lift, which makes them sore afterwards. Gonna try to hold the bar straighter. Had a protein shake, then noticed the gross looking black shit when I was cleaning the blender. On another note, I love new years resolutions. The gym was packed with girls.

[Klotz]

JAN 11 2007, 1:30 PMish. 195 lb. LEGS
Went to the gym after class and saw some horrible sights. A guy was curling on a squat rack, without even having weight on the bar. Later, I saw TWO guys carrying a 45 lb bar down the gym together.

Squats: 5x5 at 245 lb. My first time finishing the fifth set at this weight. Extremely tiring; my legs felt like jello after. Pretty sure I was getting low enough on most of them.
Lunges: 155*10, 155*3? (legs were way too tired and I didn't feel safe or competent any more), 135*10*2.
Farmer's Walk: Took 100 lb dumbells across the gym and back. It used to be a firing range so it's pretty long. This didn't challenge my grip or my body, so I'll ramp it up to 120 then maybe move into the hall.
Grip: Did some plate pinches. About 25 seconds each hand on the first set, about 15 on the second, and about 20 on the third.

[Klotz]

JAN 14 2007, 11:30 AM. 194/5 lb. BACK.
Brought my gloves just in case but didn't end up using them. I found they were more of a hindrance than a help.
Deadlifts: 5x5 at 275 lb. The back was strong, the grip was tight, but the skin is soft. Callouses are killing me (any suggestions from those that actually read this?)! But I completed all the sets so I'm bumping it up to 295 or 300 next week.
Bent over rows: 3x10 at 155. These got real sloppy towards the end of the second and third set.
Pull ups (overhand grip)-7-4-2.5 at bodyweight. Very disappointing. I was really tired before I started these, but still I want to do more.

Grip work: 15 lb hex holds for 20-30 seconds until slippage, came home and played with gripper a bit. I should invest in some COCs.

[Klotz]

JAN 16 2007. 10 PM. 194 LB. CHEST/SHOULDERS

I have a but of a cold, but fortunately my nose decided not to leak during my session at the gym. For some reason like half the weights were missing (nobody could find 5's).

Bench press: 195 lb. 3X5, 4, then 3. Didn't try a fifth on set #4. On set #5 my sticking point was only a few inches above my chest.
Incline bench press: 125 lb. 8, 6, 5. Again, low sticking point.
Military press: 95x4, 85x5, 85x4. Actually went down, probably because of the harder work I had to do on the preceeding excercises compared to last week. I'm gonna take it down a notch and work on 85 until I get that down. Does anyone recommend switching its timing with incline bench?
Did some pinch work.
Dips. 9.5, 5 at BW.

I have much to work on. Hopefully I can get the full fourth set next week.

Oh yeah and I think I might have tendonitis in my left arm. That would suck. I hope it's just DOMS.

[Feature boy]

If the OHP is your weak point, you could try doing it before incline bench, if not at the start of the whole workout.

[Klotz]

Fuck sorry tripple post.

[Klotz]

Fuck sorry tripple post.

[Klotz]

JAN 18 2007. 3 PM. 193/4 LB. LEGS.

Cold is getting better.

Squat: 5x5 at 255 lb. I first squatted 245 lb over a year ago but this was the first time I had gone over, so it was a new personal record. It restored my confidence in squatting which I had lost a while ago. I may have stopped a bit high on a few reps on the fifth set, however.

Lunges: After five heavy sets of squats these were pretty sloppy. 10 at 155 lb. 10, 8.5 at 145 lb. The last few of the last set were a gimpfest, IE the bar going down making a 45 degree angle with my shoulders and my back leg moving down like four inches.

Did some stretching so my groin isn't sore for days (hopefully).

Farmers walk: Picked up 120 lb dumbell in each hand and walked to the end of the gym. Rested for a little, then walked back. Grip gave out about half way, and my shitty cardio was starting to kick in so I doublehanded each one back to the shelf.

It was nice out so I walked home in my shorts and made an extra big protein shake. Overall a successful workout, gonna crank up the squats to 265 next week.

[Klotz]

JAN 21 2006. 11 AM. 191/2 LB. BACK.
So I think it's pretty much impossible for me to spend any prolonged time above or below 190 lb.

Tried some OH Squat with the bar, felt pretty good but had to use a really wide stance and couldn't go very low.

Warmup: DL 5@135 5@225
Deadlift: 5x5@300 lb. On the very last set I dropped the bar so hard that an endcap popped off. My calluses were bothering me a lot less this week, and everything worked together pretty well. The weakest link was probably grip.

BOR: 135X5 (warmup), 10,10,9 at 155. Form getting better.

Pullups: 10, 7, then a few gay ones. Did better because I was less exhausted.

An overall good workout, gonna try 315 next week.

[Klotz]

JAN 23 2007. 10 PM. 194 LB. CHEST.

The regular weight room was full so I went into the varsity room. A much better environment. Instead of people doing curls and tricep kickbacks, people were doing front squats and olympic style lifts.

Warmup: Barx10-explosive. 135x6.
Bench Press: 4 sets of 5, fifth set of 4 at 195 lb.
Spotter may have touched the bar a bit on the last rep of set 4, and said "It's all you" after a bit of a bar humping on set 5 rep 4. In the first few reps I was almost sticking about 75% up, but on the very last it was at again just off my chest.
Incline bench: 8, 5, 6 at 125. Low sticking point.
Military press: pathetic. 5 at 85, then 1 with the bar in an accidentally uneven grip, then like 3 or 4 with a slightly staggered stance, then 5 or 6 which were essentially push presses. I was psychologically defeated on the last one.
Did some grip work, noticed improvement.
4-5-2 dips at bodyweight.

On the way out I found a quarter on the floor, but karma got me back by screwing up the blender when I was making a protein shake.

Question to those who acutally read this: Should I keep going at 195 until I can do 5x5 completely, or should I move up to 205 now because I'm so close?