T Nation

Taking Over


#1

First Log I've ever done. I'm doing this for mainly two reasons.
1) I want my work to be critiqued by veterans in the iron game.
2) Track my progress (obviously)

Current stats(5-16-10):
Age 19
height: 5'10"
weight: 175-180
Bench Press: 185x8 ( weak sauce)
squat: 300x10
DL: 365x5

My goals:
squat: 405x4-5
DL: 500
Bench: 315x3
Dunk a basketball and have a six-pack.
bodyweight is just a means to an end for my goals

Been doin an upper/lower split for the last 6 weeks or so. Beginning tommorow, i will be doing heavy full-body workouts with compound movements. Reading Alpha's log has really inspired me to get my strenght and conditioning to the next level.

I'm goin to recomp as much as I can till progress stagnates and then choose to "bulk" or "cut" from there.

For Tommorow's workout I am planning on:
Flat DB BP 5x5
Deadlifts, work up to some heavy weight for multiple sets(as many as i feel i can do effectively)
heavy shrugs
abs

critique?


#2

5/17/10
Flat DB BP
80x5
90x4 (PR is 7)
85x3
75'sx6

Deadlifts
225x3
275x3
315x3
365x7(+2 rep PR)
405xfail (just too tired, PR is 1 with this weight)

Cable rows
200x5
180x10
shrugs
ab wheel

Bench is embarassingly weak. But I haven't done DB's in a while and I expect to gain quickly in these


#3

5/18/10
depth jumps onto a box-worked up to the highest plyo box plus 3 45 lb plates and 1 35 lb plate.

Dips
BWx10
BW+25x5
BW+45x5
BW+70x6x3x3

Hammer Strength V squats
worked up to 2 sets of 365x8

attempted military press but back pain was unbareable.
Preacher curls
70x10
80x10x8x5

I dont know how i hurt my mid-upper spine area with dips but i did it. i expect that the pain will pass quickly enough for me to have a good session thursday


#4

5/19/10
flat db bench press
warm-up
75'sx5
90'sx5,3
80'sx5

dead-hang to sternum chin-ups
bwx5
bw+25x5,5
bwx5

seated barbell military press
worked up to 125x7

cable crunches 3x12 supersetted with,
cable shrugs 3x12

12 minutes of jumping rope


#5

5/22/10

squat
135x3
185x3
225x3
275x3
315x2
335x4

flat barbell bench
135x5
155x3
185x3
205x4
195x4

leg press worked up to 7 plates a side for 6

preacher curls
70x10
90x6,4
80x5

HS Shoulder press machine
worked up to 2 plates a side for 6, then 4

1-1.5 mile run


#6

5/24/10
Flat DB Bench press
warmup
75'sx5
90'sx5(just barely missed 6, will get 6 on thursday),3
80'sx6(easy)

BB bench
135x22

Deadlift
315x3
365x1
405x3(+2 rep PR)

Cable rows
200x5,5,5

seated military press
125x10,5
95x10

curls
ab wheel

~1mile run


#7

depth jumps onto a box
worked up to 3 45 lb plates, 1 35 lb plate, and 1 25 lb plate on top of the highest plyo box

Dips
bwx5
+25x3
+45x3
+80x4
strip set;70x3,45x5,25x5,bwx8

dead-hang to sternum chin-ups
bwx5
+25x6,5
bwx6

rows
reverse db flies
nosebreakers
70x10,8


#8

flat DB bench press
warm-up
90'sx6,4

BB Incline
155x6,4,5?(didn't have a spotter on the last one but i was feeling good)

BB curls
105x4
95x5

DB curls

nosebreakers

10 minutes of jump rope


#9

deadlifts
135x8
225x3
315x1,1
365x1
405x3(just missed 4 at lockout, will get 4-5 next thursday)

lat pull-downs
200x6,6,4

DB row
100x6,6,6 each arm

shrugs
95'sx15,15,15

upright rows
52.5'sx12,10,8

decided against full-body training after reading around the website. I am going to be following the Max-ot program utilized by skip lacour and jeff willet. It focuses on heavy compound movements and is extremely simple and i believe that this coupled with an increase in calories is really going to take me a long ways in these coming months. the only difference is that i will use higher rep ranges for muscle groups like traps and abs than what they suggest. other than that, heavy weight, here i come


#10

Hey man, I'm starting MAX-OT in a week or so after I'm done deloading. It sounds like a pretty solid program. I'll be following you're progress, good luck!


#11

Thanks man, you too.


#12

flat DB BP
warm-up
95'sx4
90'sx4
85'sx5

Incline
160x4
155x4,3

HS Incline
4platesx6,4,4

hanging leg raises(feet to eye level)
bwx6,6,6
cable crunches

pretty good workout, first time i've used the 95's. I should have waited longer before doing another chest workout though. I'm confident that a full week of rest and increased calories will yield 5 good reps with the 95's next monday. I'll prolly do legs tommorow. BW still in the 177-178 range


#13

lying leg curls
3x20, I tried to use as quick a turnaround as possible to "feel" the hammies

GHR
BWx5,4,3

front squats
225x4,4

Hammer strength v-squats
4 plates a side for 4,4

seated calve raises
4x10

great workout. Realizing what my goals really are helped me to set up a good workout today. My structural flaws include, naturally wide hips/waist, narrow clavicle, and APT. starting my workout with hammies is going to help me straighten my APT and draw less attention to this area.

Arms tommorow


#14

BB curls
worked up to
105x5(PR)
95x5,4

dips
worked up to
bw+80x5(PR, left one in the tank i think),3 and 1/2

alt. db curls
50'sx6
45'sx6,5

EZ bar nosebreakers
80x6,4,4

arms at side db wrist curls
35'sx12,12,12,12

Great workout, 2 solid PR's


#15

seated BB military press
135x5(PR),4
125x5

HS Shoulder press
235x3
225x4

strict seated DB lateral raises
20'sx12,12,10,10

10 minutes jumping rope


#16

deadlifts
405x4 PR

lat pull-downs
200x6,5,4

one-arm rows
110x5
100x5
10 pull-ups
upright rows
2 sets of 10 with the 55's


#17

played pick-up bball for 2 hours. managed to touch rim after over an hour of playing. I'm really excited to see how getting my bw up in the 205-210 range is going to affect my jumping. for the positive i believe.
BW was 179.4 this morning. I'd like to hit 205-210 by next spring


#18

flat DB bench press
95'sx5(PR),3
85'sx5

incline barbell bench press
160x5,5,4+assisted last rep(heavily assisted that is)

HS incline
225x5,4,4

hanging leg raises to eye level
bwx8,6,6

cable crunches
85x12,12


#19

lying leg curls
3x20

GHR
BWx5,5,4

front squats
warm-up
225x6
235x6(PR)
240x3(missed fourth, could have sacrificed form and got it but i wouldn't have been hitting my quads that way)

HS V-squat
4plates a sidex6,6(easy, wanted to do more but a lady at the gym wanted to use the machine)

seated calve raises 3 sets
standing machine calve raises 2 sets


#20

curls
105x7PR,3
95x6

dips
BWx10
+25x5
+45x5
+80x6PR,4

alt. DB curls
50'sx6,6,6

nosebreakers
80x8PR(at this point in my workout),7

tricep pushdowns 2 sets
db forearms curl 4x12