Light Weight, Light Weight!!!!

[BigJavs]

I'm starting this journal to keep track of my progress as I lift more and more weight. My main goal is to get as strong as naturally possible. My girlfriend has agreed to follow me on this journey so I'll be keeping track of our progress together.

Stats
Height: 6ft1inch.
Age: 25
Started training for strength in October 2008 only to skip training for all of December and losing some of the strength I gained.


Current PRs:

Bench: 303x1
Press: 205x1
Squat: 355x1
Deadlift: 460x1

Its pretty lame that I can bench more than I can squat but hopefully that will change soon. I'm recovering from a groin injury so I'm only doing one squat day a week for now because that's working well for me, but hopefully I'll add a DE Squat day soon.

UPDATE: As of May 6, I can officially squat more than I can bench.

[BigJavs]

Friday, February 20th, 2009

DE Bench Day
Me: 8 sets of 3 @ 145lbs.
G/f: 8 sets of 3 @ 45lbs.

Rolling DB Triceps Extensions
Me: 3 sets of 6-10 reps @ 50lbs. DBs
G/f: 3 sets of 6-10 reps @ 12lbs. DBs

Lat Pulldowns
Me: 4 sets of 10-12 reps @ 165lbs.
G/f: 4 sets of 10-12 reps @ 60lbs.

Lateral Raises
Me: 3 sets of 10-12 reps @ 30lbs. DBs
G/f: 3 sets of 10-12 reps @ ??lbs. DBs

Hammer Curls
Me: 3 sets of 10-12 reps @ 25lbs. DBs
G/f: 3 sets of 10-12 reps @ 10lbs. DBs

Plate Pinching
Me: 3 sets for time w/ a 45lbs. plate.

[Contrail]

Where's the squats!?

[kaisermetal]

where are the deadlifts?

too much isolation, why don't you try some compounds?

[Andy Baker (KSC)]

Go easy fellows, this looks like a westside routine. Westside calls for some isolation stuff after the main exercises. Keep it comin' javs

[BigJavs]

Yeah, I should have mentioned we are doing a Westside Barbell style routine. Today was Maximal Effort Upper Body.

ME Bench Day
February 23, 2009

Bench Press
Me: 235lbs. x 3
240lbs. x 2 (2 reps went up so easy, I thought for sure I could get a third one up but I just failed at the bottom of the third rep)
Girlfriend(G/f): 70lbs. x 3

Incline DB Bench Press
Me: 3 sets of 6 reps with 75lb. DBs
G/f: 3 sets of 6 reps with 20lb. DBs

Seated DB Cleans
Me: 1 set of 15 reps with 25lb. DBs
1 set of 10 reps with 30lb. DBs
G/f: 2 sets of 12 reps with 10lb. DBs

One-Arm DB Rows
Me: 4 sets of 8-10 reps with an 80lb. DB
G/f: 4 sets of 8-10 reps with a 20lb. DB and 25 lb. DB (2+2)

Standing Cable Crunch
Me: 3 sets of 15 reps @ 170lbs.
G/f: 3 sets of 15 reps @ 100lbs.

Squats, Cleans etc. on Wednesday

[BigJavs]

Wednesday, February 25, 2009
Squat Day

Back Squat
Me: 205lbs.x 5 x 3 sets
G/f: 75lbs. x 5 x 1 set
80lbs. x 5 x 1 set
75lbs. x 3 x 1 set

Power Clean
Me: 155lbs. x 3 x 1 set
150lbs. x 3 x 1 set
145lbs. x 3 x 2 sets
G/f: 60lbs. x 3 x 5 sets (from Hang Position)

Cable Pull-Throughs
Me: 225lbs. x 3 x 3 sets
G/f: 110lbs. x 3 x 3 sets

Happy to break the 200lb. mark on the squats. Halfway to 400!

[BigJavs]

Friday, February 27, 2009
DE Upper Body Day

DE Bench
Me: 150x3x8 sets
G/f: 45x3x8 sets

Rolling Triceps Extensions
Me: 60x6x3 sets
G/f:15x6x3 sets

Lat Pulldowns
Me: 165x8x4 sets
G/f: 75x8x4 sets

DB Overhead Press
Me: 70x12x1 set
75x6x2 sets
G/f: 15x10x3 sets

Hammer Curls
Me: 30xfailurex3 sets
G/f: 20xfailurex3 sets

Standing Cable Crunch
Me: Worked up to set of 240lbs.
G/f: Worked up to set of 120bs.

[BigJavs]

ME Bench Day
March 2, 2009

BP
Me: 240x3 PR
245x3 PR again
G/f: 75x3 PR
80x2

Incline DB BP
Me: 75x12
85x5 PR
85x4
G/f: 20x10
25x6x2 sets PR

Seated Cable Row
Me: 165x12
180x10
210x10x2 sets PR
G/f: 60x12
75x10x3 sets PR

Face Pulls
Me and G/f : whateverx3 sets

[K.Diesel]

Hey Javs, what are your height and weight stats? And if you have a youtube link to those rolling tricep extensions, can you post it? I was doing something that looked like those sound a month or two ago after I saw it on a WS video on YT. Never got a name for it though, I think I ended up calling them the same thing.