Topic: Y&S's Weightlifting Journal

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Posted at October 27, 2013, 2:32 am:

Hey Everybody,
I'm back after a week break. i'll be aiming for strength for the next two months, as i have a powerlifting comp in about 7 weeks (nothing special or anything just something local) and will continue lifting afterwards.
I will be concerntrating on powerlifting technique as well (eg pause at bottom of bench press and squat.)

Stats: 6'2 211 pounds 19% bf
Best lifts done with perfect Powerlifting form:
Squat- 220 (100kgs) for 5
Bench- 155 (72.5kgs)
Deadlifts- 300 (135kgs)

My Powerlifting coach wrote this out:
Routine:
HEAVY DAY
Squat- 5x5 same weight
Bench Press- 5x5 same weight 5 sec pause at bottom (starting real light)
SL Deadlifts- 3x8 For weak hamstrings
Accessory Work (TBA)

LIGHT DAY
Squat- 5x5 same weight (80% of heavy day)
Bench- 5x5 same weight 5 sec pause (80% of heavy day)
SL Deadlifts- 3x8 (80%)
Acessory Work (TBA)

Medium Day
Squat- 5x5 same weight (95% of heavy day)
Bench- 5x5 same weight 5 sec pause (95% of heavy day)
Deadlifts- 5x5 Same Weight Heavy
Acessory Work (TBA)

First Workout Tommorow

Original of the message was taken from http://forum.bodybuilding.com/

Replies:

Ooooh.

Sweet new journal.

New journal, nice.

I was, but then mum said if i get an hour and half of work done a nigh...

Thanks for subscribing Short and EOR Note that i am working more on...

Always will, unofficially subscribed I thought you got 147.

Good luck dude! How long have you been lifting?

It was quetionable, i think my back took all the weight so my rear was...

Hey thanks, about 1 year but the first four months was crap.

Ok, I'm here to check up on you now Program looks like it should b...

No time for light day had to go to funeral instead This was at scho...

Note- Switch Good mornings for SL Deadlifts on Light Day.

Hey mate good to see someone from Australia.

Hey Olympic There's a big i think in Colac in about six months, the o...

lol at the hot chick comment.

heheh and you don't even need to savour the moment, I'm sure there'll ...

Hopfully , it isn't my main goal but it's motivating.

ATG Squats-5x5x170 (77.

hey.

good sess y & s!! out of curiosity, what breathing exercises are...

Solid, it looks like you can handle more weight Must be hard havin...

Pfft, you better hit it hard next week

lol, yes sir

sure: 1.

ATG Squats-5x5x138 (62.

1) Thanks 2)I have to on bench because i need to make 1 sec pause, ...

nice to see you are working in stretches and flexibility! So often for...

your welcome.

Nice and easy

Yeah thanks, i needed to work on it though, when i was goig ATG before...

lol I need to step it up a gear, hopefully 5x5 on deads will do it

ATG Squats- 5x5x155 (70kgs) Good and easy Bench Press- 5x5x100 (45k...

Massive volume on deadlifst there .

same thoughts here.

Great stuff, subscribed.

shit bud sorry didnt see this earlier! powerlifting is an honourable...

Hell yeah, i'm sore as today.

It's all good man, thanks and i will keep pumping the iron just try an...

LOL I saw the 5x5x100 bench and thought you meant 100kgs , everything ...

Nice workout, keep it up.

Powerlifting coach was at gym AtG Squats-5x5x176 (80kgs) Says i can...

i like the sound of heavy

Thanks, pausing at the bottom is a good idea, i'm weak off the chest a...

, good input.

wow you PRd on pretty much everything!! Good stuff youngfella!!

Solid, can't wait to see next sesh

Great lifts for your age as usual, keep slugging away at it YS

If only.

Thanks i will

cant wait.

ATG Squats- 5x5x145 (65kgs) Great form Bench Press (3sec pause)-2x8...

Nice one on the prs, but wow at you b/w for your age! Only 4 behind me...

Good session there, glad you getting squat form perfect, 50kg next tim...

Great going y&s.

great workout.

bump Great workouts ys and look at that weight!!!! You're a babyh...

94kgs.

*embarassed* Thanks AB As i said to short maybe

hey Y&S.

Interesting turn going from starting strength to this program.

hey big guy been at camp LOL looking good bro keep it up! will actuall...

I'm going on school soon as well, it could possible get in the way of ...

Just saw this/your new journal.

ag shit that would suck if it did! school does not understand the need...

Thanks BenT! Stupid school camp got in the of my light day and max ...

Always wanted to try snowboarding! Maybe try grab some DBs and do so...

Unreal y&s.

Have fun Y&S.

Thanks dude, see ya all in about four days

I hate skiing.

That's too bad.

ATG Squats-5x5x132 (65kgs) Decided to go lighter Bench Press-5x5x11...

Sorry to any replies i got a bout heavy day, i cant see them because m...

No it didn't show up, the site was playing up a bit before.

5 across 5 sets.

ATG Squats- 5x5x182 (82.

Thanks short

G'day mate, good to see your still going strong with the training.

lovely Andalite

Thanks dude --------------------------------------------------- ...

Nice heavy day there, delts would have ben hit very hard.

Ownage deadlifts.

Great work there Y&S.

congrats y&s.

That's pretty cool Y&S Congrats

Thanks BenT, I've got stop by your journal more often

No time for light last week.

What a decent sort of criminal.

Hey young strong son of a gun mentioned in bb.

Yeah i found that one earlier thanks anyway

Awesome sesh Y&S, bench is picking up.

Hey Y&S that is awesome!! Congrats on being chosen for journal of ...

ATG Squats- 5x5x143 (65kgs) Bench Press (5 second pause)- 5x5x105 (...

Thanks AB

ATG Squats- 5x5x160 (72.

Nice sesh, thos DL are awesome volume.

Hehe, thanks man yeah my backs got DOMs today

Nice.

Great efforts Nice workouts.

sweet Andalite

Thanks, i will difiantly have fun tomorrow.

Thanks, You made it to uni, awsome work

Awesome last workout there YS, heaps of prs and on good exercises! ...

ATG SQUATS- 5x121 (55kgs) 3x132 (60kgs) 1x184 (85kgs) 1x200 (90kg...

Thanks, hopefully i'm strong as you when i'm 25.

Awesoem lifting Y&S, bad luck on bench but great DL + squatting ...

Good job on your max out day.

goodness man damn thats impressive squatting like seriously impressive...

Hey Y&S.

Nice! Good job on all the PRs!

Thanks

Don't go too conservative.

hey buddy, workouts are looking awesome as usual.

LOL! I kind of had the squat and deadlift based on those numbers.

Me and this bloke i known since kindergarten, had a test of strength t...

Awesome story Just make sure you dont arm wrestle someone of equal s...

thanks mon Andalite

golden words Andalite

lol your friend won't be messign with you for a while.

Yeah probarly rigjht , it was only mucking anyway nothing serious.

ATG Squats- 1x3x170 (77.

Nice session there.

I hope so man, bench is really getting annoying *Feels like he's got n...

We should make a bench-hate club Nah, seriously, just keep hammering ...

Decent man, don't get down on yourself just keep doing what your doing...

Thanks man i will.

Good luck with the comp!! You are doing well!

Awesome journal.

Thanks, welcome aboard

good luck for the competition im rooting for you big guy! your doing s...

ATG Squats- 2x4x176 (80kgs) Didn't feel strong today Bench Press (2...

Thanks Man

dw dude.

It's a good thing bench doesn't mean a damn thing.

Good luck for ya comp mate! I'd kill to just enter some "local...

Bad luck bro, bench is really a bogey lift.

G'day mate, I've organised to be at the meet next week- one of my m...

I wouldn't worry about it too much there man, everybody's got off days...

LOL, your right there you never have a bad workout, hopefully i'll go ...

Im not so sure that you have.

I thought you were still doing periodization, (5x5) at the moment.

Yeah dont worry about it mate.

lol okay

Bench Press- 1x3x143 (65kgs) Only just made it ATG Squats- 1x3x187...

y&s, firstly congrats on the prs.

Well, if pros do it or not, tis sound advice regardless.

Have a good rest, nice workout with some good prs there.

I've got one more session and then i have four days off before the com...

hey bro, personally i think i would take a break for the body and the ...

Alright, that's 4-0 for taking a break so i'll miss this session.

A detailed picture of the difference in squat depth since working on f...

*lmao*.

When people start drawing stick figures on their computer you do start...

LOL a little too much time on your hands there Y&S, good luck with...

best of luck dude.

Good luck mate

good luck mate.

Good luck !

Go Young and STRONG.

Thanks Everyone, much apreciated .

force to be with you yes strong as hell it is shall you feel.

*Best Yoda Voice* Lift lots, i shall lmao.

Before i write any of the lifts, can i just say that i got the worst s...

150kgs Deadlift- http://www.

hey Y and S!! I'm not the best to comment on form, but thats a heck of...

awesome video Y&S!!! that must have been a great feeling shit the...

Thanks man, now i want to see a video of you deadlifting 370 .

Yeah great video, I'm sure you will learn HEAPS from this whole experi...

yeah shit i had it ALL set up on my phones camera and on my first atte...

Nice job man! Tough luck with the nerves, first comps are always the h...

Well done mate.

Thanks can't wait to see you compete in three months as well

All gotta start somewhere Y&S.

hey Y&S, congrats on the comp.

Thanks Short One, i'll do much better next time.

Thanks BB.

It looked good, a little slow off the ground but you really sped up ab...

Well done.

Thanks Tad, yeah i know i wont have a mirror and me and PL Coach were ...

The next program i will be starting is SF 5x5 by Bill Starr.

hey mate, what happened to the squat video?

hi Y&S, sorry i'm so late bro.

I was wondering this myself.

Wow, props to you and your efforts.

Good luck, those 5RM look pretty good I'd say to start with.

It took like an hour to load, and i didn't think anyone would be that ...

Thanks there nice round numbers

Well done buddy.

u need to make sure u get more sleep before a comp.

ATG Squats- 5x5 5x88 (40kgs) 5x110 (50kgs) 5x127 (57.

Good advice, i will make sure i have a good sleep next comp.

Just watched your deadlift video It's really bad quality so it's h...

ATG Squat 5x88 (40kgs) 5x110 (50kgs) 5x132 (60kgs) 5x132 (60kgs) M...

Oh ok, sorry about the bad quality.

Nice start you have on 5x5, but why the CGBP? I don't think it was men...

hey Y&S, are like paused Bench harder than CGBP?.

Hey, Probarly about the same at the moment.

ATG Squats 5x88 (40kgs) 5x110 (50kgs) 5x127 (57.

You could definitely use celltech.

big balla.

And out of Nowhere it's Matta114, where have you been? You haven't up...

haha i was moving, im settled in now and rdy to get back into it.

Check last page dude, my.

haha sweet video man.

ATG Squats 5x88 (40kgs) 5x110 (50kgs) 5x132 (60kgs) 5x155 (70kgs) ...

blegh at bench just keep hammering away great squatting bro.

lol if you were talking it must have been comfortable .

Already at PR in week 2 for bo row?.

lol, i guess i was too polite.

hahahahahahahahahahaha LOL to all dat.

Congrats on teh MVP Yeah I usually lift with music so if I'm ever ...

Thanks guys.

Just keep plugging away at it.

^^^^^^^^^^^^^^^^^^^^

I sometimes feel like that on bench and military presses, as they neve...

you know me bro i feel like that a lot.

nice journal bro, strong for your age dude!!

Ill put my hand up here.

hey mate, i also know how you feel about the bench.

Thanks everyone, i'm going try to absolutely rip the barbell up in dea...

Good workout Tonight ATG Squats 5x88 (40kgs) 5x110 (50kgs) 5x135...

hey nice one young one!! what are D situps??

awesome workout there Y&S, were static holds with pronated or alte...

lol I will be flamed for this and potentially accused of homosexuality...

Tip top training session Y & S A bit of eye candy between ...

Thanks man, haven't seen many hotties in Ballarat when i've been up th...

nice deads buddy.

Y&S.

Thanks Big fella, have you checked my 150kgs deadlift video 2 pages ba...

Yeah i was going to load it up with the other ones, but Youtube messed...

Best session in long time ATG Squats 5x88 (40kgs) 5x110 (50kgs) ...

Nah.

Excellent session- its awesome when you find your groove with squats- ...

Thanks, Yep thats the plan.

Dude you smashed everything there, squats prob most impressive.

Thanks r-ban, squats are started to come along now.

Yeah thats the most annoying thing about 5x5, the damn loading/deloadi...

Unlike you though i'm not finding this program boring at all, my love ...

awesome bro thats not decent thats sick weight brilliant.

Great stuff YS, glad to hear you've got the feeling for your squats no...

sweet workout.

i would think you pause the barbell at the bottom of the lift?

At a powerlifting meet your required to have around a 2 second pause a...

Hey man, i was wondering where you got to? i do a 1 sec pause at botto...

ATG Squats 5x88 (40kgs) 5x116 (52.

thats brilliant.

Awesoem squatting but how come row pr already?

Dallas68- Thanks, i can stop myself at any time if that's what you mea...

Thats perfectly fine and actually desirable.

I'm itching to start 5x5 now I think Rippetoe does program a love for...

Thanks man, i wish i could go on SS again have you seen Tad D's journa...

Got the crapest sleep last night, about six hours cause i woke up at 7...

So you went to sleep at 1am? You need to go to sleep earlier!

Well its the holidays so i thoght i'd sleep in.

that was pretty low man.

Regarding the fast decent, like olympic said.

Thanks for the reply Rune, i think i'll slow it up a bit just to make ...

Prosterior chain, glutes, hamstrings, lower back to an extent.

ATG Squat 5x95 (42.

Little arch is fine Nice deadlifting! Nice line up of exercises...

Nice session, good deadlifts.

Oh no.

Seconded.

Nice workouts young and strong.

awesome work Y&S, but please tell me: why r u doing static holds+r...

One thing I'll point out is static holds don't really add much 'volume...

i hear u, but i just want to know WHY? why would YOUNG AND STRONG want...

First of all thanks, i do static holds because my grips giving out tow...

Thanks, yeah i know, i'm really looking forward to the coming weeks

ohk cool.

That gripper will be good for a warmup when you get CoCs, nothing else...

Nice DL + MP

Cheers Andalite and r-ban, York- Thats the plan this grippers gettin...

Today's Weight- 96.

Excellent looks like you've found your groove with your exercises.

thanks, hopefully it leads to a bigger total on dec 2nd I think my pe...

nice session grippers - trainer, #1 and #2.

Good session, nice to see you getting ready for the battle ahead.

Looks like you've found your groove man, nice work.

Great stuff, looks to be good leading up to big PR weeks

Looking good on the 5x5, YS! How are you liking it?

ABsolutly loving it Tad, the first two weeks were boring but now i've ...

looking good Y&S keep going always make progress somewhere and you...

I have every confidence you will.

Thanks, i had 110kgs on my back when i was above parrell squatting so ...

ATG Squats 5x95 (42.

hahahah thats a damn good unrelated comment i agree 100%

Two months is a lot of time.

sweet.

Thanks guys, well i turned 17 today and looking back over the past yea...

happy b'day mate.

Happy birthday mate.

Wow.

Happy birthday.

Happy birthday!

Thanks everyone.

ATG Squats 5x95 (42.

sweet stuff Y&S

Thanks man

happy bday, nice MP + DL

happy Birthday!!!!!!!!!

hey Y&S! i am so sorry.

Thanks guys

heh, didn't even notice man.

Thanks .

Random Workout Title: You Can't Manslaughter Without Laughter(inspire...

PR's once again Y&S.

awesome man keep pounding the pr's out!

Nice man, congrats on that mess of PR's.

PRs from now on Y&S The fun really starts.

Hell yeah, thats the plan.

Nice work on the PRs.

awesome

Yeah you'll get that I reckon.

Great squatting + rows.

Good work buddy.

Thanks Short, it's either going to be real good or real Bad ------...

try to be a bit more posititve about it.

Thanks

Hey Y&S.

Workout Title- "Every Man Dies, But Not Every Man Truely Lives'' ...

aweomse workout, congrats on the squats and bench.

Excellent stuff- but why do you have to lower so slowly on the pause b...

Thanks, i have to lower slowly because other wise i can't slow the Bar...

Nice weight gain.

bastard you got 21kg on me on bodyweight, I need to eat more lol

Yeah and your squatting 27.

ATG Squats 5x95 (42.

Fully kickarse.

Thanks.

That IS nuts though.

Nice DL + MP, I revise what I said earleir about hot chicks not distra...

i think the highlight was the best part of the workout

Nice deadlifts Y&S.

Good work on the PRs Y&S.

Thanks, for you and me both

Last night's Basketball result- 34-22 we won.

Nice Pr's there, bench easy eh, you were too conservative, week 5 shou...

Basketball up again?.

all round athlete i see hey

lol not really i just bump out of the way -------------------------...

Nice Job!

great workout overall.

Thanks Tad and Andalite

A workout full of goodness ATG Squats 5x100 (45kgs) 5x127 (57.

Saw your bench vid.

Form looked good for squat, but I think you might be like me in that y...

Good stuff.

yeah Y&S i cant add much because you have managed to analyze yours...

why are u happy with ur form?

Nice session! Lotsa BLUE!

That's a full squat for me, i've been doing flexibility work for ages ...

Thanks Tad.

Mmm.

why r u being hostile? i have no more comments.

Sorry man? This is not a major issue, PC says the only reason i should...

i watched the squat video probably 4 times to try find something lol b...

I can't squat in the rack because the bar hits the sides, i might do t...

So yeah I gave both videos a look over, heres what I'll tell you Squa...

oh dude.

oh ok, lol.

I am just replying to journals, I'll watch your videos in a few minute...

1.

His reason for depth is not shit Andalite Your need to get your ham ...

umm.

Ok watched both videos YS! Bench Press Video 1.

I enjoyed the videos but I can't really add anything to what the other...

Ok here we go: EoR-Thanks for taking the time to write all that it ...

Pull the barbell horizontally when you are gripping on bench press.

Thanks for all your help EoR i will do all that stuff including stretc...

You entire motion while squatting is up and down.

Nice deadlifting- if you can rep 130 for 5 I'm sure your 1rm has gone ...

Thanks my 1rm is at least 155kgs now .

Well you should consider it some more! I reckon the people who make i...

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