Road to Strength

[Gumboots]

Sex: Male
Age: 20
Height: 6'1, barefoot
Weight: 176.4lbs, as of the last am
Waist: 31' on a normal day

Squat 415lbs
Tng Bench 290lbs
Deadlift 485lbs

Paused Bench 275lbs
Cheat Rows 275lbsx3
Clean and Press 165lbs
Chin-up bw+90lbs, bw at time was ~180lbs
Front Squat 265lbs
Squat 3RM 380lbs
Deadlift 3RM 440lbs, 2RM 455lbs

I've been lifting weights since November 2012. Started at 5'10 and 120lbs, unable to Bench the empty bar. I remember doing a Deadlift 1RM after a few months, it was 195lbs, I weighed 135lbs by then.

Goal: Keep getting stronger. A 300lbs Tng Bench and a 500lbs Deadlift have been big goals for 12+ months now. A 200kg (440lbs) Squat would be cool too. I care about my other lifts, but the Squat, Bench, and Deadlift come first. Other goals include eventually doing a powerlifting meet and weighing around 200lbs in single digit bodyfat, so probably around a 31-32' waist.

I am not following any plan atm. Just training. I have no previous history of AAS/PEDs with the exception of a couple of cycles of Ostarine (MK-2688), which is a SARM, not a steroid. Maximum there was 37.5mg/day for 8 weeks.

09/26/16
ambw: 176.4lbs

Deadlift
225lbsx2
315lbsx1, add belt
365lbsx1
405lbsx1
485lbsx1@9 PR

[Gumboots]

09/29/17

Tng Bench 225lbsx5,5 185lbsx5,5
Cable Row up to 120lbsx10
DB Bench up to 60sx8,8,8
Squat 315lbsx3,3,3
Deadlift 315lbsx2,2

[KoolaidMannn]

You don't weigh 250 yet?

[Gumboots]

09/30/17
ambw: 176.0lbs

Press 135lbsx1
light bench
db curls
flr raises

10/01 - 10/07/17
there were sessions, nothing important

10/08/17
Deadlift 405lbsx1
DB Bench 60sx8,8,8

10/09/17
Squat 365lbsx1
Tng Bench 215lbsx9@9 e1rm ~291lbs
DB Bench up to 65lbsx5
EZ Curl 75lbsxlotsx2

[Gumboots]

Gonna run a 4-day a week program. 2 days focused on bench, 2 days on squat/dl. Earlier in week is 1-3 reps, later is 4-8.

Monday - light bench - Tng Bench /62%x8, 72%x8, 77%x6, /77%x8,/ 67%x8, 77%x8, 82%x6, /82%x8/ - Tng Bench 81%x4, 83%, 85%, 87% - DB Bench 3 sets of 4 adding a rep every workout until 3 sets of 8 - DB Row same as DB Bench - Tricep Pushdowns 3 sets of 8

Tuesday - light squat/dl - Squat same as Tng Bench on Monday's except -2%, Deadlift same weight as Squat top sets for 1 more rep, Leg Press 4 sets of 8

Friday - heavy bench - Tng Bench 8 singles to doubles to triples, same with overhead press, same with barbell rows

Saturday - heavy squat/dl - alternate squat singles, deadlift singles, squat triples, deadlift triples. back-offs -15% for singles, 5% for triples. all triples for 3 sets

This makes sense to me, that's all that matters

[mgil]

Good to see you logging here!

[Gumboots]

'easy' singles, 400lbs Squat, 275lbs Bench, 470lbs Deadlift

tomorrow's workout

Squat 240lbsx8, 280lbsx8, 300lbsx6, 315lbsx4
Deadlift 300lbsx7, 315lbsx5
Leg Press 275lbsx8x4

10/13/17

Tng Bench 260lbsx1x8
Press 130lbsx1x8
Barbell Rows 260lbsx1x8

10/14/17

Squat 380lbsx1, 325lbsx3x3

10/16/17

Tng Bench 170lbsx8, 200lbsx8, 210lbsx8, 225lbsx4
DB Bench 70sx4,4,4
DB Row 70sx4,4,4
Tricep Pushdowns

10/17/17

Squat 240lbsx8, 280lbsx8, 300lbsx8, 325lbsx4
Deadlift 300lbsx9, 325lbsx5
Leg Press 280lbsx8x4

10/20/17

Tng Bench 260lbsx1x7, 260lbsx2
Press 130lbsx1x7, 130lbsx2
Barbell Rows 260lbsx1x7, 260lbsx2

10/21/17

Deadlift 445lbsx1, 380lbsx3x3

10/23/17

Tng Bench 185lbsx8, 210lbsx8, 225lbsx6, 235lbsx4
DB Bench 70sx5,4,4
DB Row 70sx5,4,4
Tricep Pushdowns

10/24/17

Squat 260lbsx8, 300lbsx8, 320lbsx6, 330lbsx4
Deadlift 320lbsx7, 330lbsx5
Leg Press 285lbsx8x4

10/27/17

Tng Bench 260lbsx1x6, 260lbsx2x2
Press 130lbsx1x6, 130lbsx2x2
Barbell Rows 260lbsx1x6, 260lbsx2x2

10/28/17

Squat 350lbsx3, 335lbsx3x3

10/30/17

Tng Bench 185lbsx8, 210lbsx8, 225lbsx8, 240lbsx4
DB Bench 70sx5,5,4
DB Row 70sx5,5,4
Tricep Pushdowns

10/31/17

Squat 260lbsx8, 300lbsx8, 320lbsx8, 340lbsx4
Deadlift 320lbsx9, 340lbsx5

11/03/17

Tng Bench 260lbsx1x5, 260lbsx2x3
Press 130lbsx1x5, 130lbsx2x3
Barbell Rows 260lbsx1x5, 260lbsx2x3

11/04/17

Deadlift 410lbsx3, 390lbsx3x3

so there is the next 4 weeks. time to experiment and stick to it

[Gumboots]

Good to see you logging here!

Hey thanks man

[Gumboots]

10/10/17

Squat 240lbsx8, 280lbsx8, 300lbsx6, 315lbsx4
Deadlift 300lbsx7, 315lbsx5
Leg Press 275lbsx8x4

[hector]

I just learned what a "SARM" was by reading your log.
What was it like taking it?

[Gumboots]

Very good experience. Big gains in muscle, strength, and overall mood throughout the day.

10/13/17

Tng Bench 260lbsx1x8
Press 130lbsx1x8
Barbell Rows 260lbsx1x8

[hector]

Good to know. Thank you.

[Gumboots]

10/14/17

Squat 380lbsx1, 325lbsx3,2

lower back was fried, stopped here

[Gumboots]

10/16/17

Tng Bench 170lbsx8, 200lbsx8, 210lbsx8, 225lbsx4
DB Bench 70sx4,4,4
DB Row 70sx4,4,4
Tricep Pushdowns

[Gumboots]

10/17/17
ambw: 179.4lbs

Squat 135lbsx2 - left knee pain
Deadlift 300lbsx9, 325lbsx5
Leg Press - left knee pain

[Gumboots]

10/21/17

Deadlift 445lbsx1, 380lbsx3x2

[Gumboots]

10/23/17

Tng Bench 185lbsx8, 210lbsx8, 225lbsx6, 235lbsx4
DB Bench 70sx5,4,4
DB Row 70sx5,4,4
Tricep Pushdowns

all bench sets were easy. 225x6@8 e1rm 285

[Gumboots]

did an unplanned workout today...

might have to decrease number for tomorrow...

10/26/17

Tng Bench 225lbsx1, 260lbsx1@8, 275lbsxf,f 295lbsxf

first 275 fail I 100% had it, wrists flipped at bottom
second 275lbs not enough rest
295lbs was just too heavy

Deadlift 405lbsx1, 455lbsx1, 475lbsx1

this was 2 days after Squatting with quads sore af. I think I have 500lbs on a good day!

[Gumboots]

did a workout on the 24th:

10/24/17

Squat 260lbsx8, 300lbsx8, 320lbsx6, 330lbsx4
Deadlift 320lbsx7, 330lbsx5
Leg Press 285lbsx8x4

[Gumboots]

10/28/17

Squat 350lbsx3, 335lbsx3x3