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  1. #1
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    Default Paul's Journal: Aiming for 1500

    Day: Chest Start Time: 6:00 PM End Time: 7:30 PM Weight: 249 pounds
    Total Reps: 158 Total Weight: 36115 Total Weight/Total Reps= 228.58 pounds per reps (ppr)

    Bench:
    185/10
    295/3
    315/3
    355/3
    375/2
    405/1
    Gained 5 pounds from last week on 1 rep.

    Flat Dumbbell Press:
    100/8
    110/6
    120/6
    120/6*
    *Last set paused at bottom

    Weighted Dips:
    BW+45/10
    BW+45/9
    BW+45/8
    BW/10

    Barbell Bent Over Row:
    135/10
    185/8
    205/8
    225/6
    245/4

    Pull Ups:
    BW/7
    BW/5
    BW/5 Close Grip

    Wide Grip Pulldowns:
    160/10
    180/10
    Last edited by MrPaul; 12-15-2011 at 02:15 AM. Reason: Adding in stats

  2. #2
    M&S Power User xHKOx's Avatar
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    Good luck on your goals.

  3. #3
    M&S Senior Member Seagull's Avatar
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    Really strong lifting mate, what's your total at right now?

    Good luck with hitting 1500!
    Front gets you laid. Back gets you paid.

  4. #4
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    Thanks guys, I'm a long way off

    Quote Originally Posted by Seagull View Post
    Really strong lifting mate, what's your total at right now?

    Good luck with hitting 1500!
    I just started squats again last month and deads 3 months ago so they're playing catch up right now

    Bench: 405-415
    Deadlift:475
    Squat: 335-355

    Total 1215-1245

    I'm hoping that my gains in squat and deadlift will shoot up quickly since an old injury won't be hindering me anymore.
    Thanks for the support, this site is amazing

  5. #5
    Regular Poster Determination's Avatar
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    Solid numbers bro, good luck adding plates.

  6. #6
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    Day: Abs Start Time: 6:00 PM End Time: 6:30 PM Weight: 250 pounds
    I need a lot of ab work, probably my biggest weak point.

    Twisting Decline Dumbbell Sit Ups:
    10/25
    10/25

    Roman Chair Knee Raises:
    BW/20
    BW/20

    Decline Weighted Twist:
    25/20
    25/20

    Cardio:
    20 min of low intensity elliptical

  7. #7
    Beast from Unimatrix 01 Cuckoo's Avatar
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    Benching is strong buddy. You a powerlifter? Bodybuilder?
    ---Aesthetics Free Zone---

    Beast for hire! Reasonable rates!

    [45, 6', 212#]

  8. #8
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    Quote Originally Posted by Cuckoo View Post
    Benching is strong buddy. You a powerlifter? Bodybuilder?
    Haha, neither. Honestly, up until now I've been working out like an amateur without a program or plan, but I want to get serious about powerlifting. This site got me enthusiastic about adopting a program. I'm following this one 100% Powerlifting Workout

  9. #9
    M&S Power User xHKOx's Avatar
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    Those are big numbers for following no real plan

  10. #10
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    I did my own routines here and there (like I did 7 reps with a base weight, add 10lbs for 5 reps, and add 5 lbs for 5 more reps then pyramid down the same way. I did this for my major lifts on and off for a year in 2009, but mostly it added endurance rather than strength.) I've always been strong on bench, ever since I was 18 I could do 315.
    So in 8 years I've made hardly any gains, and the gains I've made are due to weight gain. At 18 I was 205 and now I'm 245-250. I'm serious about gaining strength in all my lifts and am looking for guidance on programs and workout plans.

  11. #11
    13 in 15 KD5NFW's Avatar
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    Paul you might make a post in this thread. Steve may be able to guide you in the right direction for your strength goals.

    http://www.muscleandstrength.com/for...th-bulk-q.html

    Good luck with your goals, and I will be following along
    You can lead a man to knowledge but you can't make him think

    Meet PR's
    Squat: 182.5kg 402.34lbs
    Bench: 142.5kg 314.16lbs
    Deadlift: 220kg 485.01lbs
    Total: 545kg 1201.51lbs

  12. #12
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    Thank you very much for the support

  13. #13
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    Day: Legs Start Time: 6:30 PM End Time: 7:30 PM Weight: 252 pounds
    Total Reps: 221 Total Weight: 35425 Total Weight/Total Reps= 160.29 pounds per reps (ppr)

    Squat:
    135/10
    275/3
    275/3
    295/3
    295/3
    335/1
    345/1 (my spotter tapped the bar at the midway point)

    Leg Curl:
    140/8
    140/8
    140/8
    155/8

    Leg Extension:
    160/10
    160/10
    175/10
    175/10

    Smith Machine Calf Raise:
    135/15
    185/15
    205/15
    135/30
    135/30
    135/20

    Notes: I notice that I'm pushing harder off my right heel in squat and that on leg extensions I'm using my right leg a lot more. I might drop weight and concentrate on balance.

  14. #14
    13 in 15 KD5NFW's Avatar
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    Strong squatting Paul! Any reason you're doing leg extensions instead of some other quad exercise? From what I understand extensions aren't very knee friendly. Did you ever hear anything back from Steve?
    You can lead a man to knowledge but you can't make him think

    Meet PR's
    Squat: 182.5kg 402.34lbs
    Bench: 142.5kg 314.16lbs
    Deadlift: 220kg 485.01lbs
    Total: 545kg 1201.51lbs

  15. #15
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    Quote Originally Posted by KD5NFW View Post
    Strong squatting Paul! Any reason you're doing leg extensions instead of some other quad exercise? From what I understand extensions aren't very knee friendly. Did you ever hear anything back from Steve?
    When I was seeing the PT they had me do knee extensions, but at the gym it does cause pain behind the patella. The PT's machine seemed to be less rigid and I only did my left leg with light weight. I'm trying to do the 100% Powerlifting Workout and it has leg extensions in it. I might switch it with front squats.

    I was thinking of switching to Madcow 5x5, but I'm not sure if I should continue this workout for awhile longer first. Also, I don't know if I should add pull ups, dips, calf raises and side delt raises into madcow, but I really enjoy these workouts and the 5x5doesn't mention any assistant workouts.

  16. #16
    13 in 15 KD5NFW's Avatar
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    I think front squats would be a much better choice

    I ran MadCow for about 3.5 months and made some great strength gains on it. Here is a link to the program as I ran it. I did incline bench with my routine, but if I was to do it again I would do military or even BTNP.

    http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm
    You can lead a man to knowledge but you can't make him think

    Meet PR's
    Squat: 182.5kg 402.34lbs
    Bench: 142.5kg 314.16lbs
    Deadlift: 220kg 485.01lbs
    Total: 545kg 1201.51lbs

  17. #17
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    Awesome, thank you. What do you think about adding in pull ups, dips, and calf raises to it? Would that be overtraining?

    Oh yeah, no word back from Steve yet, but he's a busy guy.
    Last edited by MrPaul; 12-18-2011 at 02:05 PM. Reason: Added to post

  18. #18
    13 in 15 KD5NFW's Avatar
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    Quote Originally Posted by MrPaul View Post
    Awesome, thank you. What do you think about adding in pull ups, dips, and calf raises to it? Would that be overtraining?

    Oh yeah, no word back from Steve yet, but he's a busy guy.
    Dips are already accessory work on the 3rd session. It would be ok to add in calf raises on one session, but i would try to resist adding in pullups. It's not that it would necessarily be "overtraining", but it may negatively affect your other lifts.

    As hard as it is to do, I would recommend just running the program as written for the first month or so. After that you will be setting new PR's just about every week, and then you will better understand what, if any, additional work you may want to add or be able to handle.
    You can lead a man to knowledge but you can't make him think

    Meet PR's
    Squat: 182.5kg 402.34lbs
    Bench: 142.5kg 314.16lbs
    Deadlift: 220kg 485.01lbs
    Total: 545kg 1201.51lbs

  19. #19
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    Day: Shoulders Start Time: 5:45 PM End Time: 6:45 PM Weight: 250 pounds
    Total Reps: 112 Total Weight: 18540 Total Weight/Total Reps= 165.54 pounds per reps (ppr)

    Incline Bench:
    225/10
    245/8
    275/6
    315/3+1 (spotter helped on 4th rep)

    Military Press:
    135/6
    155/6
    185/6
    205/4

    Side Deltoid Raises:
    30/8
    30/8
    30/8
    30/8

    Close Grip Bench:
    135/10
    185/8
    245/6
    275/6

    Notes: Someone was using squat rack when I got to gym, so I did incline bench before military press. They weren't done when I finished so 1st rep of military presses were clean and press haha.
    Last edited by MrPaul; 12-19-2011 at 01:32 AM. Reason: Deleted unnecessary info

  20. #20
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    Wendler's 531 Modded for deads and squats 2x a week
    Day: Squats A Start Time: 5:00 PM End Time: 6:00 PM Weight: 251 pounds
    Total Reps: 126 Total Weight: 24250 Total Weight/Total Reps= 192.46 pounds per reps (ppr)

    Squats:
    135/10
    205/5
    225/5
    255/8

    Deadlifts:
    225/8
    225/8
    225/8
    225/8
    295/8
    325/8

    Leg Curls:
    125/10
    140/10
    140/10
    155/10
    95/10

    Notes: This workout was fun. I used a premade spreadsheet to figure out what weights to use. I switched 5x8 squats for deadlifts and will do 5x8 squats at 50% 1RM on deadlift day. Did an extra set of deads because they felt good, used overhand grip on all sets.

  21. #21
    13 in 15 KD5NFW's Avatar
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    Good weights for the first session! Good luck on the 531. It has worked well for several members of this forum
    You can lead a man to knowledge but you can't make him think

    Meet PR's
    Squat: 182.5kg 402.34lbs
    Bench: 142.5kg 314.16lbs
    Deadlift: 220kg 485.01lbs
    Total: 545kg 1201.51lbs

  22. #22
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    Quote Originally Posted by KD5NFW View Post
    Good weights for the first session! Good luck on the 531. It has worked well for several members of this forum
    Thank you, I really like it so far, I'm hoping to get some new pr's for 2012
    "I'll pay good money for a placebo that works"
    Supplement's: Protein 7 synthesis, scivation novem, NatureMade 3-6-9 efa's, Kirkland Multi

  23. #23
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    Wendler's 5 3 1: Cycle 1 Week 1
    Day: Bench A Start Time: 6:30 PM End Time: 7:30 PM Weight: 252 pounds
    Total Reps: 179 Total Weight: 36455 Total Weight/Total Reps= 203.66 pounds per reps (ppr)

    Bench:
    135/10
    235/5
    275/5
    315/11
    195/10
    195/10
    195/10 Wide Grip
    195/10 Wide Grip
    195/10 Wide Grip

    Weighted Dip:
    BW/8
    BW+80/8
    BW+100/7
    BW/25

    One Arm DB Row:

    60/10
    60/10
    60/10
    60/10
    60/10

    Notes: I was supposed to do bench tomorrow, but I won't be able to make it to the gym so I did it a day early. Noticed a lot of kids doing way too much weight with extremely bad form, worst part is they think it's impressive because all their knucklheaded friends do it wrong too. Then again is there a right way to throw slabs of iron around? haha
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  24. #24
    M&S Elite Member MuscleZinIraq's Avatar
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    Definitely chest strong! Hopefully those squats and deads come up because your chest makes them look very weak. Not to say they are weak lifts but compared to your chest they are. I think with some solid leg workout all your weights will go up quick. Great job on the new log!
    The only limit in life is yourself!
    So dont set any limits and you will always improve!
    Current Lifts As of 04 June 2012(actual, not estimated):
    Squat - 465 Bench - 350 Deadlift - 525 Weight: 197

  25. #25
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    Quote Originally Posted by MuscleZinIraq View Post
    Definitely chest strong! Hopefully those squats and deads come up because your chest makes them look very weak. Not to say they are weak lifts but compared to your chest they are. I think with some solid leg workout all your weights will go up quick. Great job on the new log!
    Haha I know, it's been tough with squats these last few years. I did my first workout with squats since almost 6 months with 185x15 on 11/14/2011 and have been working up from that. Bench has always come easy to me though, that and dumbbell shoulder presses.

    Thanks, I'm lovin' this site so far. It's like taking the good minority out of each gym and putting them all together.
    "I'll pay good money for a placebo that works"
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