Age: 17
Height: 171cm
Weight: 167pounds +/- 3 pounds
Body Fat: 166pounds 16.7% body fat November 7th, measured by those inaccurate body fat scales
Lean Body Mass: 138.5pounds
Maxes:
Deadlift
306@ 167 March 5th
Bench press
155x5 @167 March 12th
Squat
200x5 March 16th
-All weights recorded are in pounds
-Started a Waterbury routine (Get Huge in a Hurry) Now doing Starting Strength
One arm cable row (neutral grip)
69x12
69x10
69x10
69x8
One arm shoulder press
40x10
40x10
40x9
40x7
40x4
Bulgarian Squat
70x8
60x10
60x10
60x9
60x3
One arm dumbbell triceps extension
25x11
25x6
25x8
25x5
25x5
25x4
25x1
*Really suck at triceps work, this variation of the triceps extension stresses my shoulders too much, i might consider switching it to another variation next time.
Workout schedule pushed back by one day due to my senior dance
One arm cable row (neutral grip)
69x11
69x10
69x10
69x9
One arm shoulder press
40x10
40x11
40x12
40x7
Bulgarian Squat
60x10
60x10
60x12
60x8
One arm dumbbell triceps extension
25x12
25x10
25x10
25x5
25x3
Felt burned out from last nights lack of sleep. Tonight I was fornuate enough to occupy two stations and I did my upper body push/pull in a circuit fashion ex. one set of presses, rest one minute, one set of pulls, rest one minute, and then back to presses.
[quote]kinein wrote:
I have an idea. Clean a barbell weight up and do front squats ~ as long as you can clean it up you should be able to do front squats with that weight. [/quote]
I can only clean about 135, while I can front squat 165. I’m thinking about trap bar deadlifts on a elevated platform, sumo deadlifts, or even zercher squats. I’ve even thought about using the smith machine hooks as a squat rack, but there is very limited room to squat.
One arm cable row (neutral grip)
74x6
69x8
69x8
69x8
69x7
69x3
One arm dumbbell triceps extension
30x10
*I felt this unbearable strain on the lateral side of my deltoid so I dropped the weight down to 25
25x10
25x9
25x5
25x4
25x2
Front Squats
I could only clean up 135 for one set, afterward that set I just couldn’t clean it into position.
Smith Machine squats
155x5
155x5
155x5
155x5
I tried zercher squats, but could not even get one rep with 135
*I also tried hip-belt squats, but I couldnt get the belt high enough with 200 pounds of force dragging it down into position to tie it around my waist.
*I even tried elevating one end of the dip bar to rest the barbell on it, but the dip bar station was so angled that when I got it into position to rack the damn bar, it was on the verge of tilting over.
Hammer DB curls
35x4
35x5
35x5
35x4
35x4
35x3
Feedback:
Need to find a good squat alternative.
Some left elbow pain, probably from the dumbell extensions.
have you tried hack squats? I know theyre similar to a dead, but they can really hit the quads, especially with heels on a plate. I’ve also found snatch-grip deads from a platform hit my quads almost as hard as ATG squats do.
I’m at the end of week 3 of a TB routine inspired by the rep scheme CW uses in huge in a hurry. So far I’ve seen good gains on my lifts, all my core movements are up 10-20 pounds already.
[quote]spadesofaces wrote:
have you tried hack squats? I know theyre similar to a dead, but they can really hit the quads, especially with heels on a plate. I’ve also found snatch-grip deads from a platform hit my quads almost as hard as ATG squats do.
I’m at the end of week 3 of a TB routine inspired by the rep scheme CW uses in huge in a hurry. So far I’ve seen good gains on my lifts, all my core movements are up 10-20 pounds already.
Good luck man, keep gettin stronger. [/quote]
Thanks for the suggestion! I’ll give the snatch grip deadlifts a go, as soon as I get my “family jewels being squished by snatch grip deadlift bar position” situation figured out, perhaps I should pick up a pair of compression shorts.