The UkraineTrain's training.

Bogdan Bozhinov · 09:23 PM

I have been lifting for couple of years with a lot of inactivity/inconsistency. I hope this log helps me to track my progress. I train mainly in college weightroom, and strarted doing heavy reps/power/olympic lifts this spring quarter. My stats are:
Age:21
Weight: 140
Height: 5'8'' (173cm for metric ppl)
Goals: add 3 lbs BW in 3 weeks, before spring quarter ends.
Learn better squat technique, build up my legs a bit.

Current lifting stats: (PR's)

SOHP: 110x5, 50x4 dumbells.
BP: 185, couple of years ago, but now I can do 155x5
Pullups: 20 (BW, strict)
Poweclean: 165
Squat: no current max. 165x5, struggling.
Deadlift: 353 lbs (~160 kgs, we have kg plates on the platform.)

Goals: SOHP 135
Squat 205 (no belt, low)
Front squat: 135 (met, 5 reps)
Do conditioning, run 1.5 miles every other day.

liquid! · 05-19-2008, 10:24 PM

Ukarine is not weak! Welcome aboard...

Bogdan Bozhinov · 05-19-2008, 10:27 PM

Ha! I only seen this vid couple of months ago, I didn't know what the ppl in high school were talking about, I was pissed, lol.

Bogdan Bozhinov · 05-19-2008, 11:05 PM

Today:
lifted strict overhead press 110x5
tried to lift 352 dl with no warmup, failed
after little rest, switched to sumo stance, lifted very smoothly. My lockout feels very easy, I have problem getting starting torque, thats why I switched to sumo.
Then I lifted it one more time. 2 sets of 1 x353
lightened it to 292(my bros couldn't lift as much, struggled with this one as well) 292 x 5 reps., then tried 242 with palms out/reg grip.Was very slippery, but I did 2 reps of that. 242 with snatch wide grip=teh fail. Did some pullups and dumbell ohps 45x5x2 and 50x3x2.

DEVILsSON · 05-20-2008, 01:39 AM

welcome to the forum.

Have you tried one arm pull ups, headstand push ups, or any other tough bw exercises?

what type of conditioning do you do?

I would thoroughly warmup before deadlifts...pulling your back is very easy...so be careful...

Are you from Ukraine? if so what part? were you born there?

Bogdan Bozhinov · 05-20-2008, 09:08 PM

Thank you, devilsson.
Yes, I can do 1 armed pullup with each hand (12.5'' pythons!) I can do standing backflip with good landing, does that count as bw excercise? Basically, I don't do much conditioning, besides when I go do BJJ/MMA. Yeah, that could be a good idea.
Yes, my back is very sore now, especially lower. I looked around our gym, and I didn't see any lifting belts. My lower back is usually very sore after squats/deads. I am from Urkaine, have lived in the US for 10 years now.

Donut62 · 05-20-2008, 09:20 PM

War Ukraine!

Bogdan Bozhinov · 05-20-2008, 09:35 PM

That guy is from the same Ukranian state/(oblast') as me.

I'm starting to feel much smoother when shadowboxing because of increased leg streght.
I have a picture from last summer's grappling exhibition, if anyone cares.

DEVILsSON · 05-20-2008, 09:44 PM

Very cool that you can do 1 armed pull ups. I have been working on it for a while.

You probably should step up conditioning....since you are a fighter/grapper afterall...as much as I love to lift heavy iron...for a fighter strength is useless if that fighter runs out of gas.......I would make conditioning forum of this site your new best friend and join all the monthly challenges...

I visited Kiev a few years ago. My dad's side is from there although I was born in a different soviet republic....

where u at now?

Bogdan Bozhinov · 05-20-2008, 10:05 PM

I had a terrible gas out in January fight. I couldn't really work on my conditioning leading up to it because I had flu/cold for two weeks, leaving me 1 week to do it. Right now I do not have any fights coming up, so I'm using this time to build up my strength to be more competitive in my weight class. Basically right now I have explosive speed, little endurance, moderate strength. ~10-12%BF @ 140, maybe less.
I live in Washington State, in Spokane.