Thanks for stopping in! I’m new to the forum and joined to create a log and keep track of my gains. I also am interested to see what training gives the best effect and creating a log is the best way too look back and see what really worked. June 1st of 2013 will be 2nd year training anniversary so I’m still pretty knew. I’m confident I know a little bit about training and nutrition because I spend most of my free time reading and researching, but I’m very eager to learn more on this website. I started off 23 months back at 129lbs at 6 feet tall. I’m currently 6’1 and around 195 and I’d say my bf% is 12% because my abs show pretty well. People tend to think it’s lower, but I’m rather conservative. I’d like to be sitting at 225-230 at under 18%bf by the end of this year so I’ll be going on a heavy bulk. My main goal is gaining strength because I plan on competing at my first Raw PL meet sometime in the very near future. For those wondering I’m 17 yrs old.
I recently just began training in the conjugate method these past 4wks and it’s really helping me get comfortable with heavy singles because I sucked at those. recently I hit 365 for 5 on back squat and I could only hit like 395 for a max. I do two days dynamic Effort, two days max effort, and four days repitition effort.
Saturday, April 27, 2013
ME Bench -
Close Grip Bench - 2 fingers on smooth part
95x10
135x5
165x2
190x1
210x1
230x1 PR!
185x5
KB Band Suspended Bench - Red bands w/35lb KB’s on each side
165x9
165x2x8
One-Arm DB Rows -
95’sx15
100’sx2x12
Seated DB extensions - High rep triceps
50x2x50
Hammer Curls -
50’sx10
60’sx8 PR!
40’sx12
Monday, April 29, 2013
ME Squat/DL -
Back Squat - Heavy Singles
135x5
185x3
225x3
275x1
315x1
345x1
375x1
405x1 PR!
225x2x10
Wanted to hit some regular back squats this week and go for some heavy singles too see what I could do. I was didn’t have as many carbs as usual pwo and I was kinda tired but I hit a 15lb PR on 405. I like Goodmornings, Pause Squats, Box Squat against bands, Rack pulls, and deficit pulls are all good max effort exercises for me, but IMO hitting a regular back squat every once in a while is good.
GM’s -
135x5x10
Seated Calf Raise -
110x3x20
110x20 → 85x20 → 40x25
I’m trying to hit calves 4 times a week to see if they grow.