"Make it happen" in 2013

[IrishHitman]

I didn't sleep very well last night, and actually, the whole weekend. It's amazing what a nasty breakup can do to sleeping habits.

I only did 1.5 scoops of Juggernaut HP and still got a great pump. I am not noticing the focus or energy increases very much, if at all. I'm already highly caffeinated, so I may just not notice it due to that.

Squats
Warmup: 95/10; 115/9; 135/9; 155/5; 175/5
Set 1; 185/7
Set 2: 185/7
Set 3: 185/7

Gonna bump it up 10-15 pounds next week.

Close-grip Bench
Warmup: Bar/12; 65/9; 85/8; 105/7
Set 1: 135/8
Set 2; 135/8
Set 3: 135/8

I'm probably gonna bump this up 20 pounds next week.

DB Row
Set 1: 40/8
Set 2: 40/8
Set 3: 40/9

I dunno where that last rep came from, but I won't complain! Will probably go up 5-10 for next week.

Bar curl
Set 1: 65/10
Set 2: 65/6
Set 3: 65/5

I get to try that one again next week. I think exhaustion was setting in.

Still feeling good gains, so I know something is happening. My diet is good as my boss feeds me after every shift and I eat a good bit during the day. I'm not keeping track of the specifics, I'm just eating till I'm full when I feel a little hungry and pounding water and whole milk.

[BendtheBar]

I didn't sleep very well last night, and actually, the whole weekend. It's amazing what a nasty breakup can do to sleeping habits.

Been there done that. Just glad to see you still smashing it in the weight room instead of at the bar.

[IrishHitman]

Originally Posted by BendtheBar

Been there done that. Just glad to see you still smashing it in the weight room instead of at the bar.

Heh. Been there, done that. It's too damn expensive and time is too precious.

[leefarley]

doing real good,how you liking the routine ?

[IrishHitman]

I do enjoy it a lot. I've never really done a fullbody routine before. In high school for football we did upper and lower split and I tried a split training different groups every day of the week for a while. I didn't see near the gains I wanted to with that, but the split we did in high school was great. Of course, the gains probably had something to do with growing at that point anyways.

The fullbody is a challenge because you are doing EVERYTHING 3 days a week. I like getting to squat twice a week as that is, honestly, my very favorite exercise. I am not too many workouts in, but, as mentioned earlier, I am already seeing gains in size and strength. I plan on sticking with this for at least six months. I may need to change it up after that if I stop seeing gains or get bored. July is my evaluation point, though.

[BendtheBar]

Originally Posted by IrishHitman

The fullbody is a challenge because you are doing EVERYTHING 3 days a week. I like getting to squat twice a week as that is, honestly, my very favorite exercise. I am not too many workouts in, but, as mentioned earlier, I am already seeing gains in size and strength. I plan on sticking with this for at least six months. I may need to change it up after that if I stop seeing gains or get bored. July is my evaluation point, though.

I hope you do. It was a real pain for me to crossover to fullbody, but at some point I found it hard to go back to splits.

[leefarley]

Good,i have always liked the fullbody and the regular squatting that goes with it.

[IrishHitman]

This is a real solid program, Steve. Thank you so much for putting it together. For three hours a week, you get a lot of bang for your buck.

[IrishHitman]

I haven't really talked about any goals on here, and I think that is a bad thing. As mentioned before, I am healthy in pretty much all aspects. Blood pressure is good, cholesterol, testosterone, etc. are all at really good levels. I have had sleep apnea for a while now and do the CPAP therapy, which helps. In short, I'm not lifting for immediate health benefits.

My goals are based on high school 1RMs and I want to reach them by the end of April.
Squat: 500#
Bench: 250#

I have no doubt I can get those two. I have never really deadlifted, so I don't quite know how to set my goal for that lift. Any recommendations?

[BendtheBar]

Well I would say aim for at least a 550 deadlift at about a 500 squat. There will be a form learning curve, but once you get your form solid you should expect to deadlift more than you squat.

Your squat will only help your deadlift. You are probably pretty strong on the deadlift already.