LiftingNerd's Log

[LiftingNerd]

Day 6

Squats - 125 kg (5x5)
Bench - 97.5 kg (5x5)
BOR - 70 kg (5x5)
Dips - 27,15+11kg,11+11kg

Christmas came early this year. I found out my gym has chain belts, they are apparently kept in a closet in the corner that is locked most of the time because people hardly ask for them. Also my form started to fall apart on BOR with my optimistic jump in weight so I'm going to drop that back and build it up.

[LiftingNerd]

Day 7

Squats - 127 kg (5x5)
Press - 43 kg (5x5)
DL - 129 kg (1x5)
Chin Ups - 13,9,8

Dropped down to one set of deads and pumped up the weight. Grip strength, or lack there of, may be a problem in about 20kg or so.

[LiftingNerd]

Day 8

Squat - 131 kg (5x5)
Bench - 100 kg (5x5)
BOR - 70 kg (5x5)
Seated Dips - 20, 25+20gk, 20+20 kg

I've been at my parent's place the last few days so I had to use the free weights they had available (just a 300lb weight set with a bench press). Since I lacked dip bars i just faced two chairs to each other and did dips that way. It's not going to up my strength much but it's better than nothing.

Any suggestions as to what my BOR should get to before I start doing cleans?

[LiftingNerd]

Day 9

Squat - 134 kg (5x5)
Press - 45 kg (5x5)
DL - 134 kg (1x5)
Pull Ups - 13, 8 ,6

Should I start using a weight belt for pull/chin ups now?

[Love_Deadlifts]

It would probably be a good idea to start doing weighted pull ups now. I think the standard on this site is when you can do 12 on the first set you should switch over.

[LiftingNerd]

Day 10

Squat - 136 kg (5x5)
Bench - 102 kg 4x5, 1x4
BOR - 72 kg 5x5
Dips - 18,12,10 (all with 16kg plate)

Alright I'll give weighted pull ups a shot. Any suggestions on where to start? An 11 kg plate perhaps? And by the way I've never squatted 136kg or more for more than two reps, since previously i'd only go that high just to see if i could do it, and I have to say getting 5 full sets of 5 reps was pretty exciting. I was so pumped I wanted to go over to the one other guy using free weights and just shake him yelling "Did you see that shit!!". Obviously I restrained myself, but I would like to say that I love this program.

[LiftingNerd]

Day 11

Squat - 138 kg 4x5, 1x3
DL - 142 kg 1x5
OHP - 50 kg (5x5)
Chin Up - 8,6,4 (with 11kg plate)

When the first set of chin/pull ups gets to 10 reps then I'll up the weight.

[LiftingNerd]

I've got a question to throw out there, though I know this is based a lot on personal genetics. I currently weigh 180lbs, can squat 330lbs, and DL 350 (approximate 1 rep maxes that have been performed). My goals are to be able to squat 400 and DL 450. The kicker is I don't want to weigh much over 200 at any point. Most guys I see putting up those kinds of numbers are 250lbs+. So I guess the bottom line is does this seem like a feasible goal.

[LiftingNerd]

Day 12

Squat - 124 kg (5x5)
DL - 124 kg (1x5)
Press - 45 kg (5x5)
Pull Up - 12,8,8

Sort of had to just feel my way back into it as my back is still somewhat sore so I kicked the weight down a bit, and I will build back up and beyond.

[Lathiel]

I've got a question to throw out there, though I know this is based a lot on personal genetics. I currently weigh 180lbs, can squat 330lbs, and DL 350 (approximate 1 rep maxes that have been performed). My goals are to be able to squat 400 and DL 450. The kicker is I don't want to weigh much over 200 at any point. Most guys I see putting up those kinds of numbers are 250lbs+. So I guess the bottom line is does this seem like a feasible goal.

Kendrick Ferris (86kg class /183lbs approx, olympic weightlifter 2008) snatch grip deadlifts 230kg for 5 reps. normal deadlift for 280kg for a single. Yeah, i'm pretty sure it's possible for you. Hard, but possible. Any legitimate reason why you don't want to be over 200lbs? Sometimes it's just what is necessary to put up bigger numbers; that's just a truth.

[LiftingNerd]

Any legitimate reason why you don't want to be over 200lbs?

Going into college I weighed 145, typical soccer player build. So I guess it's more of the mentality that I don't have the natural build to carry that sort of weight around healthily. If I put on another 15 pounds of muscle I would look, one might say, freakish.

[LiftingNerd]

Day 13

Squat - 127 kg (5x5)
Bench - 93 kg (5x5)
BOR - 61 kg (5x5)
Dips - 25,20,20

I know I should do weighted dips but I'm waiting until all the pain in my back goes away before I push it. Also I've just been doing really light weight cleans to get the form back down. Should I add cleans to this day (with BOR) or the other day? I'm thinking cleans after heady DL and squats might be a bad idea.

[Love_Deadlifts]

I think you're supposed to do cleans instead of BOR

[LiftingNerd]

Day 14

Squat - 129 kg (5x5)
DL - 143 kg (1x5)
Press - 47 kg (5x5)
Chin Ups - 12,10,7

I have no idea why my shoulders suck so badly. The press is starting to feel semi-difficult and I know that is quickly going to transform into actually difficult. My back is better, so next session I'm going to start packing the weight back onto the dips/pull ups/chins, getting back down to business.

Also would it really hurt to do BOR at the end of my workout while still adding cleans? I really want to up my back strength.

[Love_Deadlifts]

Heavy cleans will do a LOT for your back, especially once you get the hang of them and can start doing them heavy. And don't worry, OH press should be the exercise that stalls first, it's that way for basically everyone. I've stalled a few times so far and the highest i've ever done is .7x BW (for 3x5) which is 135 lbs for me. Big goal for me is 1x BW.