Powerlord's Strength and Mass Gaining Journal

[powerlord]

Age 34
Height: 182
Weight: 173 pounds
Body Type: Ecto/endomorph mix

*Whenever / wherever I mention weights, I do not include the weight of the bar

Present workout for 10 weeks
Out of which 1 week is over, I was at 50 pounds squats.
Tuesday 18.05.2010

FULL Squats: 1x20
Tried 90 pounds, couldn't do it, so did 80 pounds x 20 reps

Barbell Military Press -
40 pounds x 8 reps x 2 sets

Regular Deadlift

50 pounds x 8 reps x 2 sets (last week I did 110 pounds 15 reps), but probably due to lack of sleep, I felt drained out

Parallel Bard Dips: 1st set x 8 x 30 pounds
2nd set x 8 x 60 pounds

Stretching

[Ellingham]

You the guy who wants to squat 600lb?

[powerlord]

Originally Posted by Ellingham

You the guy who wants to squat 600lb?

Yes. But there is a correction, my target squat is 2.5 times my body weight. So whatever bodyweight I peak to, 2.5 of that.

[Ellingham]

Originally Posted by powerlord

Yes. But there is a correction, my target squat is 2.5 times my body weight. So whatever bodyweight I peak to, 2.5 of that.

I just realised, if your goal is putting up some big numbers why the hell are you working at 20 reps? I thought you were going to do starting strength?

[powerlord]

Right now, I am working solely on lower body, which is a 20 rep squat routine 3 days a week for 8 to 10 weeks, but FULL squats, along with deadlift or bb rowing. You can see my earlier thread Werewolf training for the reasons why I am doing this routine

[powerlord]

Dynamic Stretching
Overhead Squats

Full Squats 100 pounds 20 reps

Barbell Rowing 2 sets 12 reps 120 pounds

Military Press 70 pounds 2 sets 8 reps

Chinups 3 sets of 8, 10 and 12 reps bodyweight
2 sets of 6 reps bodyweight + 40 pounds

Stretching

[powerlord]

Friday, 22.05.10

Dynamic Stretching
110 pound squats, 2 x 10 reps.
I don't have a power rack in my gym, so I use the parallel dips' bar for squats.
After my squats, while keeping the barbell on the parallel dips's bar, I have to balance carefully and keep an in this process I hurt my lower back, which I couldn't feel at that point, so I did
Chest Dumbell Incline Press 75 x 15 x 2
Overhead Squats 40 pounds x 6 x 2

That's it.

The next day I felt pain (not excruciating, particularly when I bent sideways), so I took a break.

Then finally went to gym yesterday, 31.05.10, lost 1 kgs, as my diet had gone haywire. Did some light chest.

Am going again today to do some light exercises. Will join a gym having free squat rack / power rack as I can't take any risks here. I can still feel some sensation in my lower back.

[arian11]

Glad you finally started a workout log on here. And yea, your definitely going to need a squat rack if you want to ever squat some serious weight. Good luck on your journey, hope to see some real results.