Paul's training log

by **paul** » Wed Jan 02, 2008 4:45 am

stats:
age: 17
height: 5'9 (i wish i was taller)
weight: 215-225lbs (~97-102kg)

current maxes:
squat: 350lbs (~159kg)
bench: 225 (~102kg)
deadlift: 451lbs (205kg)

goals for january 2008:
squat: 375 (~170kg)
bench: 245 (~110kg)
deadlift: 485 (~220kg)

long term goals:
some may think its stupid and that ill never get there, but i want to compete in strongman and win the worlds strongest man competition. i want to compete and win it 5 times, since 4 is the record right now. at this point in my life, i just want to get as strong as i possibly can just to build a base for strongman, since i dont have access to train for the events yet.

supplements:
i dont take creatine or any of that shit. ive never taken any of those kinds of supplements (no xplode, nano vapor, etc.) none of them. i only take protein shakes post workout and sometimes before bed. ive never taken steroids or anything illegal.

by **paul** » Wed Jan 02, 2008 4:49 am

yesterday, had a bad workout, maybe its because it was the first time in about a week and a half, but thats no excuse.

my only accomplishment was i squatted 325lbs (~147kg) for 3 reps.

after that i did high-bar squats 2 sets of 10 with 245lbs (~111kg)

after that i was way too tired to do anymore so i ended my workout

by **paul** » Wed Jan 02, 2008 4:50 am

today i had another bad workout. i dont know why its happening but its making me mad.

i did shoulders. no good accomplishments today. i couldnt even push press 185

by **Flying Fox** » Wed Jan 02, 2008 10:17 am

How do you expect to add 10kh on squat, 20 on bench an 30 on deadlift in only a month?

Do you follow some sort of routine?

by **Mehdi** » Wed Jan 02, 2008 1:21 pm

Good that you started a log Paul. You probably meant goals for January 2009? If so: I think you can add more than 10kg on your squat in one year. I'd go for 30-40kg per year. I've added 35kg to my front squat in 2007. At 100kg body-weight you should aim for a close to 200kg Squat this year.
And I like your goal of winning the strongest man event 5x. You'll have to gain weight. Strongman weigh ~140kg. You'll also have to add serious weight on your squat/deadlift/oh lifts. +350kg squats etc. You can do it if you believe you can. Persistence is key to success. Find out why you had bad workouts & fix it.
Good luck with your goals.

by **paul** » Wed Jan 02, 2008 10:29 pm

thanks mehdi, and i actually meant january 2008, i can put weight on fast on my lifts. last month i put on 16kg to my squat and last year i put on 32kg onto my deadlift in 2 months. but thanks i just looked back and realized the deadlift and bench goals were a stretch haha. i guess ill change my bench goal to 110kg and deadlift to 220kg. deadlift has always been an easy exercise for me, im built for it. bench on the other hand has always been hard for me to get up.

by **Mehdi** » Wed Jan 02, 2008 10:55 pm

The stronger you get, the harder it gets to add weight. But you have your body-weight with you, so you still have some room left. Why, not try it. You can edit your post to change your goals btw if you want.

by **paul** » Sat Jan 05, 2008 12:23 am

bad workout. did back. chin ups (which i suck at), bent over rows, power shrugs, i couldnt deadlift 198kg even once for my heavy set. i deadlifted 141kg off a 4cm platform for 3 sets of 8. then i worked grip by doing hex dumbbell holds with the 16kg dumbbells

i dont know what im doing wrong. i think im just using weight thats too heavy and my body has adapted to that so im gonna start doing more reps

by **paul** » Sun Jan 06, 2008 12:41 am

chest and triceps today. i dont like doing chest with triceps because i like my triceps to be fresh when i work them but thats how my workout program ended up being like just to avoid over training of my triceps

benched 93kg for 3 reps
did bench lockouts in the rack (~8cm ROM) with 152kg for 3 sets of 3
did floor presses. they r a good exercise if u r having trouble benching. they really hit the triceps
did some tricep extensions
rotator cuff work, calves

by **paul** » Tue Jan 08, 2008 12:56 am

today i did legs again. this workout was much better than last weeks

started out with heavy squats. did 147kg for 4 reps, 1 more rep than last week
then high bar squats 2 sets of 10 with 110kg
then wide stance good mornings 3 sets of 8 with 84kg
sumo deadlifts 2 sets of 5 with 143kg
then dead quarter squats 3 sets of 3 with 225kg

by **Mehdi** » Tue Jan 08, 2008 12:40 pm

Do you follow a routine Paul, or do you just train by feeling?

by **paul** » Wed Jan 09, 2008 12:36 am

i follow a routine:
sunday - off
monday - legs
tuesday - shoulders
wednesday - biceps, abs
thursday - off
friday - back
saturday - chest (just bench), triceps

i train with the same exercises for 4 weeks, then the 5th week is my max out week and i max out in about 15 lifts throughout the week. i might also take a week off the 6th week if i really feel i need to like if i feel im overtraining but if im progressing really fast then ill start up my next 4 week routine but with different exercises

by **paul** » Wed Jan 09, 2008 12:40 am

today i did shoulders

push press 80kg for 1 set of 4 reps
strict front press 61kg 4 sets of 6
behind the neck jerks 102kg for 3 sets of 3 (very good for me since 102kg had been my max)
lateral raises
face pulls
cable rows (just for some extra back work)
dumbbell bench (trying to get my bench up a little)

by **Mehdi** » Wed Jan 09, 2008 12:52 am

Ok. Why do you spend one workout to biceps & abs Paul?

by **paul** » Wed Jan 09, 2008 3:47 am

not because of looks thats for sure haha. my schedule just turned out that way. sunday i have work all day and i have to do homework so i wouldnt really have time, monday is legs so id be too tired after doing legs to do any other muscle group, if i added it in with shoulders on tuesday then my workout would take too long, i cant put them on thursday because i wouldnt want my abs sore when i deadlift or my biceps sore when i do any rowing on friday, and saturday it would also make my workout too long if i added them in there

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