T Nation

Road to Elite Status

As you guys can see, I am new here, but I have been lurking for almost two years now. I finally decided to join up.

Let me put in some background info. I have been training serious for two years, but about a year ago I knocked off some of the stupid shit I was doing and knocked it down to compounds being the main focus. My first year I didn’t squat or deadlift. Then I found out how important they were.

I started at a 143lb 18% BF guy. So that gives some idea of my progress.

Age: 18
Height: 5’9"
Weight: 190
Body Fat: 10%-11%

Bench: 240lb; down from 275
Squat: 345lb
Deadlift: 365; down from 405

I lost a lot of strength on my most recent cut. I didn’t have enough calories, but I got pretty lean.

I am currently bulking. I take in around 3500-4200 calories per day, depending on whether or not it’s a training day.

Monday - ME Bench, Assistance
Tuesday - ME Squat, Assistance
Wednesday - Off
Thursday - DE Bench, Assistance, I also throw in a ME Dead on this day
Friday - DE Squat, Assistance

Today was ME Squat. I did paused box squats as my variation

ME Box Squat
135 x 5
185 x 3
225 x 3
275 x 3
315 x 2
345 x 1

my assistance was

Front squats
then a few sets of curls

I currently have a video of my best rack pull so far during my cut of 505lb. Ignore the title of the video.

Nice lifts man, I got done with westside a few months ago…gave me some good strength gains and alot of knowledge on the sport of PLing. I will be following this log.

Good luck!

Thanks man.

Today was off day. Weighing in at 191.3lb

My diet was this

#1: Two sausage egg and cheese biscuits (got up late for a meeting)
#2: Large turkey sandwich with cheese on whole wheat, 16oz whole milk
#3: peanut butter and sugar free jelly on whole wheat, 16oz whole milk
#4: 8oz tilapia, 3 sweet potatoes, 16oz whole milk
#5: quarter of a pound of almonds, tea
#6: ham and some side trimmings, nothing special
#7: 4 eggs, piece of cheese, half of a broasted chicken

I dosed around 15g of fish oil today.

Tomorrow is DE bench, and I am going to throw in a ME rack pull because my rack pulls on Tuesday were cheated from squatting.

Assistance will probably look like

weighted pull ups
DB row
incline press
weighted dips

And I think I am going to try some of the exercises from the “Best of Abs” article.

Uhm, one thing I have noticed is that my metabolism is stupidly high now. I just got done eating about 20 minutes ago and I am already considering 3 more eggs.

ME Rack Pulls
135 x 5
225 x 5
315 x 3
405 x 1
455 x 1
495 x 1
515 x 1 PR
535 x 1 PR
540 x 1 PR
555 x Miss

DE Bench
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
30 second rests on all sets

Then I did some weighted dips, pull ups, cable rows and incline presses. I’m stuck at 80 x 4 on inlcine DB press. I gotta bust it next week on ME bench day.

Diet so far
#1: 5 eggs, 2 pieces of cheese, two pieces of whole wheat toast with peanut butter and banana, 16oz whole milk
#2: subway footlong stuff and sizeon peri workout
#3: 8oz steak, 3 yam patties, 16oz milk

I got up late as hell today, so I am going to have to cram in these meals.

DE Box Squat
205; 8 sets of 3 reps

Standing OH Press
95 x 5
135 x 3
155 x 1
165 x 1
175 x fail
135 x 3

135 x 3
155 x 1
165 x 1
175 x fail

Funny these are the same damn numbers as the OH press.


Bicep work, lots of shoulder work with rear delt flyes again and lateral raises. Last was abs and core. Nothing special today except the fact that the best OH press I ever got was 165, so I am back up to strength there.

Monday is ME Bench. Looking to break 240 with 255 or there about.

Sunday evening update. Weighed in this afternoon at about 195, that was partially full stomach. I have eaten a lot lot of meat this weekend. I am feeling pretty rock solid and beastly today. Just got done knocking down about a pound of roast beef and a couple of potatoes and carrots.

Until tomorrow.

Flat Bench
185 x 3
205 x 3
225 x 3
245 x 1

Incline Bench
135 x 8
165 x 6
185 x 5 PR
200 x 2 PR

DB row
80 x 12
100 x 8
120 x 4

Dips + 2 plates x 8
Dips + 3 plates x 8
Dips + 4 plates x 6

Pull Ups
sets of 5-10

Press Down
Cable Rows

not bad, but I’m not flat benching what I want to be. I am considering stopping flat bench for a while just to do inclines, or maybe repping out 225 on flat until I get stronger.