TKL: Fall 2005

TKL · 10-08-2005, 09:13 PM

age: 18
weight: 142
height: 5'10"
bf: 7-8%

maxes as of late: 185 bench, 225 squat, 315 deadlift

http://www.fitprofile.com/profile.asp?pid=367

pics

TKL · 10-08-2005, 09:16 PM

Last Sunday: Back/Calves

Back

Wide-grip Cable Pulldowns

112.5 x 6
120 x 6
135 x 6

Seated Cable Rows

100 x 6
120 x 6

Bent Over BB Rows (90 degrees)

135 x 6
135 x 6

Deadlifts

155 x 20

Calves

Seated Calf-raises

1 plate x 20
2 plates x 15
3 plates x 10
4 plates x 8

4 plates x 5
3 plates x 6
2 plates x 5
1 plate x 7

TKL · 11-05-2005, 03:56 AM

Friday

Olympic Squats

135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

Benchpress

135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

Pendlay Rows

70 x 5
90 x 5
100 x 5
120 x 5
125 x 5

__________________________________________________ _____________

First workout in approximately 1 month. First things first, I've lost all my strength gained by the last DF cycle i did during the summer, as a result, my maxes posted above are not at all accurate anymore.

Squats: Great form, stretching in between, very easy set. 145 next week.

Bench: Technique is really lacking. I suppose my shoulders became a lot weaker because despite my arch and shoulder position, its very difficult to initally press the weight.

Rows: easy, technique good, back parallel to ground, rowed to mid-stomach. overall good sets.

AYung · 11-05-2005, 04:44 AM

Good luck. Moving up next week is a smart choice.

TKL · 11-06-2005, 07:32 PM

just some notes for myself so I don't have to sort through that lengthy article again:

benchpress technique

-keep wrists straight
-hips, shoulders, neck, on the bench
-don't flare elbows
-maintain constant tension at all times
-drive with the legs
-row the bar to chest, utlilizing lats (downward motion of the lift)

don't:

-use too much weigh that it interferes with rom and technique
-bounce bar off chest
-partial reps

TKL · 11-12-2005, 11:38 PM

Sunday

Deadlifts

185 x 5
205 x 5
205 x 5
205 x 5
205 x 5

Light Squats

115 x 5
115 x 5
115 x 5
115 x 5
115 x 5

(yeah, I know, don't laugh, probably could of squatted this about 20 times)

Standing BB Military Press

65 x 5
75 x 5
85 x 5
85 x 5
85 x 5

Pullups

bw x 5
bw x 5
bw x 5
bw x 5
bw x 5

__________________________________________________ ______________

Workout felt great, haven't done pullps or military in a long time. But I feel a lot stronger on the shoulder presses for some reason, I think it's mainly because I finally got a good mind-muscle connection. seems like a lot of volume, it was a tough workout, but afterwards I wasn't exhausted, so thats a good thing.

TKL · 11-16-2005, 06:20 AM

Wednesday

Squats

135 x 5
145 x 5
155 x 5
165 x 5
165 x 5 +30lbs

Rows

115 x 5
135 x 5
135 x 5
135 x 5
135 x 5 +10lbs

Bench Press

95 x 5
115 x 5
125 x 5
135 x 5
145 x 5 +10lbs

__________________________________________________ ______________

LIGHT WEIGHT!

TKL · 11-23-2005, 04:38 AM

Tuesday

Squats

155 x 5
155 x 5
155 x 5
155 x 5
155 x 5

Benchpress

135 x 5
145 x 5
145 x 5
145 x 3
145 x 2

ARGHHH

Rows

115 x 5
125 x 5
135 x 5
145 x 5
150 x 5

__________________________________________________ _____________

Turned out to be a good workout, except for bench. But the suspect has been narrowed down... LATS!

Diet today: ~2000 calories. If I ever complain about not gaining weight, someone please beat me down until I come to my senses with diet.

10-08-2005, 09:13 PM	#1
TKL IMPC Contestant Join Date: Jun 2005 Location: edmonton, AB Posts: 114 Recipes: 0 Rep Power: 5	TKL: Fall 2005 age: 18 weight: 142 height: 5'10" bf: 7-8% maxes as of late: 185 bench, 225 squat, 315 deadlift http://www.fitprofile.com/profile.asp?pid=367 pics

11-05-2005, 03:56 AM	#3
TKL IMPC Contestant Join Date: Jun 2005 Location: edmonton, AB Posts: 114 Recipes: 0 Rep Power: 5	The road to 200... Friday Olympic Squats 135 x 5 135 x 5 135 x 5 135 x 5 135 x 5 Benchpress 135 x 5 135 x 5 135 x 5 135 x 5 135 x 5 Pendlay Rows 70 x 5 90 x 5 100 x 5 120 x 5 125 x 5 __________________________________________________ _____________ First workout in approximately 1 month. First things first, I've lost all my strength gained by the last DF cycle i did during the summer, as a result, my maxes posted above are not at all accurate anymore. Squats: Great form, stretching in between, very easy set. 145 next week. Bench: Technique is really lacking. I suppose my shoulders became a lot weaker because despite my arch and shoulder position, its very difficult to initally press the weight. Rows: easy, technique good, back parallel to ground, rowed to mid-stomach. overall good sets.

11-05-2005, 04:44 AM	#4
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,301 Recipes: 0 Rep Power: 42	Good luck. Moving up next week is a smart choice. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

10-08-2005, 09:16 PM	#2
TKL IMPC Contestant Join Date: Jun 2005 Location: edmonton, AB Posts: 114 Recipes: 0 Rep Power: 5	Last Sunday: Back/Calves Back Wide-grip Cable Pulldowns 112.5 x 6 120 x 6 135 x 6 Seated Cable Rows 100 x 6 120 x 6 Bent Over BB Rows (90 degrees) 135 x 6 135 x 6 Deadlifts 155 x 20 Calves Seated Calf-raises 1 plate x 20 2 plates x 15 3 plates x 10 4 plates x 8 4 plates x 5 3 plates x 6 2 plates x 5 1 plate x 7

11-06-2005, 07:32 PM	#5
TKL IMPC Contestant Join Date: Jun 2005 Location: edmonton, AB Posts: 114 Recipes: 0 Rep Power: 5	just some notes for myself so I don't have to sort through that lengthy article again: benchpress technique -keep wrists straight -hips, shoulders, neck, on the bench -don't flare elbows -maintain constant tension at all times -drive with the legs -row the bar to chest, utlilizing lats (downward motion of the lift) don't: -use too much weigh that it interferes with rom and technique -bounce bar off chest -partial reps

11-12-2005, 11:38 PM	#6
TKL IMPC Contestant Join Date: Jun 2005 Location: edmonton, AB Posts: 114 Recipes: 0 Rep Power: 5	Sunday Deadlifts 185 x 5 205 x 5 205 x 5 205 x 5 205 x 5 Light Squats 115 x 5 115 x 5 115 x 5 115 x 5 115 x 5 (yeah, I know, don't laugh, probably could of squatted this about 20 times) Standing BB Military Press 65 x 5 75 x 5 85 x 5 85 x 5 85 x 5 Pullups bw x 5 bw x 5 bw x 5 bw x 5 bw x 5 __________________________________________________ ______________ Workout felt great, haven't done pullps or military in a long time. But I feel a lot stronger on the shoulder presses for some reason, I think it's mainly because I finally got a good mind-muscle connection. seems like a lot of volume, it was a tough workout, but afterwards I wasn't exhausted, so thats a good thing.

11-16-2005, 06:20 AM	#7
TKL IMPC Contestant Join Date: Jun 2005 Location: edmonton, AB Posts: 114 Recipes: 0 Rep Power: 5	Wednesday Squats 135 x 5 145 x 5 155 x 5 165 x 5 165 x 5 +30lbs Rows 115 x 5 135 x 5 135 x 5 135 x 5 135 x 5 +10lbs Bench Press 95 x 5 115 x 5 125 x 5 135 x 5 145 x 5 +10lbs __________________________________________________ ______________ LIGHT WEIGHT!

11-23-2005, 04:38 AM	#8
TKL IMPC Contestant Join Date: Jun 2005 Location: edmonton, AB Posts: 114 Recipes: 0 Rep Power: 5	Tuesday Squats 155 x 5 155 x 5 155 x 5 155 x 5 155 x 5 Benchpress 135 x 5 145 x 5 145 x 5 145 x 3 145 x 2 ARGHHH Rows 115 x 5 125 x 5 135 x 5 145 x 5 150 x 5 __________________________________________________ _____________ Turned out to be a good workout, except for bench. But the suspect has been narrowed down... LATS! Diet today: ~2000 calories. If I ever complain about not gaining weight, someone please beat me down until I come to my senses with diet.