T Nation

XArena's Training Log!!! :D


Hello! I'm new here at T-Nation, I love the site, been following it for months, finally decided to make an acc and a training log. :slightly_smiling:
My goals are to get super strong and stay as light as possible.
My stats(when I started the log) are:

Age: 15
Height: 5'10"
Weight: 148lbs
Bodyfat: 10-12%
Squat: 240x2
Deadlift: 235x5
Bench: 165x2
Military: 110x3
PowerClean: 105x3
Pullups: 14

Stats now:

Age: 16
Height: 5'10"
Weight: 155
Bodyfat: 10%
Squat: 350x1
Deadlift: 320x1
Bench: ?
Military: 140x3

Short Term Goal(ASAP):

Weight: 158
Bodyfat: 10%
Squat: 310x5
Deadlift: 335x3
Bench: 200x5
Military: 135x4

Long Term Goal(by December 2012):

Weight: 165
Bodyfat: 10%
Squat: 4555x1
Deadlift: 455x1
Bench: 255x1
Military: 185x1
C & J: 265x1
Snatch: 225x1
Pullups: 20

I'm following Starting Strength, and I just started doing PowerCleans, not yet at my max for those yet.
I do not do pullups with SS, I do 1 set of max pullups daily (I read in a Chad Waterbury article that doing 1 max set a day can increase reps, I went from 11-14 so far in about 7 days)
I'll be off to the gym in an hour or so, going to write down everything that happens in this log! :slightly_smiling:


Just got back from the gym, this is what I did:

Squat: 45x5, 45x5, 95x4, 135x3, 185x2, 240x5(not too hard)
Bench: 45x5, 45x5, 75x4, 105x3, 135x2, 165x3(very hard)
Deadlift: 45x5, 45x5, 135x4, 185x3, 225x5(definitely had some left in the tank)

PR of 240lbs in the squat, going to deload on my bench and work up from there.. and I felt that my back was rounding on Deadlifts last time I did workout A, so I lowered the weight to 225, and I still felt it was rounding, so I'm going to post a video of it for criticism on my form.



Off too a good start with a great program. I like that you reset between reps on DL. In the video you can see that your shoulders in front of the bar. Try to lean back more until they get either behind or right over the bar. Then keep your ass down and pull it backwards.

I'd like to also point out that at lockout your not pushing your hips into the bar like you need to. Squeeze your glutes as hard as you can and shoot your hips into the bar to lock it out.

What are your goals? Sports?


Thank you! I will definitely try that, I don't know why but my squat is stronger than my DL, hopefully your tips will help raise my DL a little.

To be totally honest, I don't play any sports, and I never really have, I just really enjoy lifting weights, and I want to get as strong as I possibly can without gear.


Did 14 pullups yesterday, easier than I thought, going to do another set after school today.


Did 15 pullups today, easier than the 14 yesterday! :slight_smile:


Did 14 pullups today, 1 less than yesterday, it was extremely hard.


Did 14 pullups again today.. had a hard time..

Had quite a depressing day at the gym today..

Squat: 45x5, 45x5, 100x4, 140x3, 190x2, 245x2

Military: 45x5, 45x5, 55x4, 70x3, 85x2, 110x2

PowerClean: 60x3, 60x3, 60x3, 60x3, 105x3

PR in the clean.. but squat didn't get anywhere and neither did military press..

SO, I decided it's time to move on from Starting Strength, I believe I got quite strong for a 148lb, 15 year old, so I'm moving on to Bill Starr's Power Routine. It's basically Madcow's 5x5, but I'm Powercleaning 3x a week and no Deadlifts, I decided I need to be more explosive, and that powercleans are more important to me than deadlifts. BUT, I plan on increasing my power clean 3x a week still instead of 1, because I'm still not at my max for power cleans yet.


Did I read correctly that you want to get as strong as possible while staying as light as possible? Nothing wrong with that if that's your goal. But as you may know, Starting Strength at least is designed to be used with a great deal of eating. I don't know a whole lot about the other routines, but I would guess they're designed that way too. I don't have any constructive suggestions as to other routines since I don't know much about your goals. But just keep that in mind.

Keep it up! You're about twice as strong as I was when I was 15!


Aha, Yes you read correctly! I know these routines are designed to be used with a great deal of eating, usually like a Gallon Of Milk A Day, or something, and I do eat, I eat enough to get stronger clearly because it's been working.. I just wanna be pound for pound the strongest. :slight_smile:

Thank you!


Cool man! Keep killin it!


Aha, will do!


Did 14 pullups today.. harder than ever, I think I am going to start doing 100 pushups, 50 chinups, and 100 body weight squats every day instead of just doing 1 max set of pullups.. I'll start it tonight..


Just did some pushups and pullups.

Pushups: 15,14,13,12,11,10,9,8,7,6,5,4,3,2,1 (120 total)

Pullups: 1,2,3,4,5,6,4,3,4,4,2,3,1 (was kinda just fooling around)


Hard gym day today..

Squats: 115x5, 140x5, 170x5, 195x5, 225x5 (every set felt super hard)

BenchPress: 75x5, 95x5, 115x5, 130x5, 155x5 (not so hard)

PowerClean: 55x3, 70x3, 85x3, 95x3, 110x3 (found it a little difficult)

I guess the workout was okay.. I've had better.. Not gunna do my pushups and pullups today, too tired.


Kay so I decided, screw the 50 chins and 100 pushups a day, I'm going to just keep doing 1 max set of pullups a day :slight_smile:


Just did 15 pullups @ 152.2 lbs . I've gained 4 pounds since I started this log, I've been making home made weight gainers @ home.
2 scoops of whey protein (35g of protein/150cals per scoop)
1 tbsp of peanut butter (3g of protein/90cals per tbsp)
1/2 banana (1g of protein/ 70cals per banana)
250ml of skimmed milk (9g of protein, 86cals per 250ml)

=82.5g of protein, 511cals

been having 2 of those a day, on top of my regular meals


Had a good workout, but my military press is screwed up.. I lowered the weight by 10 pounds and only got 2 reps..
This is what I did:

Squats: 45x5, 115x5, 140x5, 170x5, 170x5

Military Press: 55x5, 70x5, 85x5, 100x2 (wtf?)

PowerClean: 55x3, 70x3, 85x3, 115x3

Then I did 14 pullups, and left the gym. Drank one of my mass gainers.


did 15 pullups, my pullups dont seem to be increase past 15..