NBS Journal

Squat
1X5X95
1X5X135
1X3X185
1X2X205
2X5X210
My back has been hurting since last workout.  I think I rounded it last time, so I played it safe and sat out the 3rd set.  There's always time to progress, and it wasn't worth the risk of being sidelined for who knows how long.

Press
1X5Xbar
1X3X85
1X2X95
1X5X100
1X4X100
1X5X100
Had to wait 3.5 minutes for last set, and still had to deload for about 25 seconds before doing the final rep.

Hang Cleans
5X3X95

Pullups
2X3XBW


All in all a piss poor workout.  I missed a set of squats, I failed miserably on the press, and I can't even do more than 3 pullups at a time now.  I need to rethink this stuffing-my-face mentality that I have had and start bulking the right way.  I weighed in at 201 this morning, and I haven't even gotten back to the strength I had when I was in the 180's.  What the hell is happening to me?

PATHETIC

I did, however, leave the gym with my head held high because I am now able to rack the bar, so now I can do power cleans.  All that practice paid off.  Today I did 95 which was super easy, and I did hang cleans to master the top part of the lift.  I will begin power cleans when I reach 115 lb (in hopefully 4 workouts from now) so I don't have to bend over much further than I would for a deadlift.

did you start this progression with too high of weights?

for me, i find that the most important thing, provided that im eating enough, is sleep. if i dont get really good sleep, i cant keep adding weight. that could be a factor.

i feel that just eating a lot wont help you over a certain point...you need more to gain obviously but too much over wont make u stronger quicker or anything. its jus gunna give excess fat. its hard to balance tho for sure. i obviously have trouble balancing it too seeing as im 151 lbs.

bulking/strength training

soon to begin bill starr's 5X5

current maxes: 
squats: 255
deadlifts: 300
bench: 185
oh press: 125
goals for jan 1:
squats: 300
deadlifts: 350
bench: 210
oh pressL 145 

Well, I was really jumping back in after having time off, and I think it is just my time to stall on OHP.  I prob should have started a little lower, but the fact that I was in that class made me want to put the 25's on the bar during my first presses returning from the break.  Pride issue I guess.  I'm sure I will still progress a little, but I am gonna keep this same routine for a while as my deads and power cleans rise.

I always sleep at least 7 hours.  Last night it was more like 9 actually.  And as far as eating, I keep counting the cals up in my head and it seems like I'm barely getting enough, but I guess I am off on my count   I will find the balance.  I moreso need to make the extra calories come from milk/pb/cottage cheese/yogurt throughout the day instead of trying to make up for the cals by eating stuff like chinese food and moes burritos for dinner lol.

Front Squat Warmup
1X5Xbar
1X5X95
1X2X115
Wrist hurting too bad at this point.  Switching to Back Squat

Back Squat
1X5X135
1X3X185
3X5X210

Bench
1X5Xbar
1X5X95
3X5X140

Deadlift
1X5X135 - D.O. (aka double overhand)
1X4X205 - D.O.
1X5X255

Dips
2X6XBW

Finished everything with relative ease.  I was planning on doing working sets of front squats, but my wrists couldn't take it for very long.  So I've decided to make my first 2 warmup sets of each workout front squats.  This should help develop more flexibility in no time.  I then plan to sub in the front squats for the back squats on the mid day of each week.

The instructor walked by the power rack today, and she asked, "Everything good, mr. squatman?"   Mr. Squatman....I like it

Front Squat
1X5Xbar

Squat
1X5X95
1X5X135
1X4X185
1X2X205
1X5X215

BAM!  Fire alarm.  Had to go stand outside for 20 minutes with all the other PE losers.  What a load.

1X3X135 to get the bood flowing again
2X5X215

Press
1X5Xbar
1X3X85
1X5X100
2X4X100

Hang Clean
3X5X105

Pullups
2X3XBW
5 negs


Next time I do this workout, I will switch to power cleans.  I also might consider dropping the weight for the press.  I failed again.  I think it is partly due to weak abs.  I am not as stable as I would like to be when pressing.  Might add some Roman chair situps to the routine.

There's also a girl in my class that I really wanna nail.  Just thought I'd throw that out there...

NBSFighter


Front Squat
1X5Xbar

Squat
1X5X95
1X5X135
1X4X185
1X2X205
1X5X215

BAM!  Fire alarm.  Had to go stand outside for 20 minutes with all the other PE losers.  What a load.

1X3X135 to get the bood flowing again
2X5X215

Press
1X5Xbar
1X3X85
1X5X100
2X4X100

Hang Clean
3X5X105

Pullups
2X3XBW
5 negs<-----------------what does that mean?


Next time I do this workout, I will switch to power cleans.  I also might consider dropping the weight for the press.  I failed again.  I think it is partly due to weak abs.  I am not as stable as I would like to be when pressing.  Might add some Roman chair situps to the routine.

There's also a girl in my class that I really wanna nail.  Just thought I'd throw that out there... <----------------it is good to have goals!

lol, I always try to keep my priorities straight

it means 5 negatives

Squat
1X5X95
1X5X135
1X3X175
1X2X195
3X5X220

Bench
1X5X95
1X4X120
3X5X145

Deadlift
1X5X135 - D.O.
1X2X225 - D.O.
1X5X265
Tough

Dips
1X7XBW
1X6XBW

Squat
1X5X95
1X5X135
1X4X185
1X3X205
3X5X225

Press
1X5Xbar
1X4X85
3X5X95

Power Clean
5X3X115

Pullups
2X3XBW
6 negs


If I was smart, I would have dropped to 90 on the press.  My arms bent on the power clean, and the bar went away from my body a little.  I think I can better assess those mistakes when the weight gets heavier.

Squat
1X5X95
1X5X135
1X8X165
3X5X185

Bench
1X5X95
1X4X125
3X5X140

Hang C&J
1X3X95
3X3X115

Assisted Chins
3X5X10 (not sure what the 10 means, but that was where I put the pin)

Back Extensions
1X15XBW


I am back at it.  My back has been sore the past couple of weeks so I took some time off.  It can still be sore sometimes, but I figure the best way to get it healthy again is to start squatting light, and do back extensions and other various stretches.  I am going to avoid deads and power cleans for a while and kinda make up my own routine.

Oh man, funny story.  When I was squatting my second set of 185, on the way down for one of my reps, my underwear completely ripped, and made a sound just like what you would hear in a cartoon.  I stopped for a second and then pushed the weight back up.  The girl on the leg press next to me darted her head over right when it happened hahahaah.  Guess that's a sign i need to lose some weight.  In my defense, the underwear is like 4 or 5 years old.

If I were that girl I would have died laughing!!! I cannot see/hear stuff like that because I lose it!

I never hear of a girl rip her clothes while lifting/training---it is always a guy 
I find this funny. 
I also find it funny you are still wearing some undies from high school??

haha, not all my undies are that old, but i have a couple of old pairs that still work (or so I thought...)

plus i stretched the truth a little bit, they are prob more like 2.5-3 years old, definitely when I was in college tho, freshman or sophomore

Squat
1X5X95
1X5X135
1X3X175
3X5X195

Press
1X5Xbar
1X4X75
3X5X95

Row
1X5X95
3X5X115

Assisted Pullup
1X5X14
2X5X12

My back has been feeling better since I started squatting again.  Hopefully I will feel up to deadlifting again soon.  My press feels like it is about to start going up as well.  I think the jerks will help with raising my press #s.

The whole assisted pullup/chinup thing is just an experiment I am doing to see if I can add resistance each time and eventually be able to do 3X5XBW  (basically, if I can make linear gains until then w/o stalling).

Squat
1X5X95
1X5X135
1X3X175
1X5X195
2X5X205

Bench
1X5X95
1X3X135
1X5X145
2X5X140

Deadlift
1X5X135
1X3X185
1X5X225

Pullups
1X2, 4-
1X1, 4-
This means one set of 2 followed by 4 negatives and 1 set of 1 followed by 4 negatives

Ive started locking my elbows before every pullup, and it makes a pretty big difference.  I bought a pullup bar and have been partly following the pullup routine that smoundzou posted, except I am not doing the lat pulls.  I am just doing pullups almost every day now, adding either 1 more negative or 1 more rep from the previous time.  Today was my first missed rep.  I think it was because of all the water I had drank tho.