Sunday Week 3 Day 1 Training 12/18/11

Sunday Week 3 Day 1 Training 12/18/11 Reg Style Training

1. Back Squat- 12 x 2 with 315 with 90 seconds rest circa.

                                                                         5th Double

                                                                         Final Double


2. Bench- 215lbs x 20 singles 60 seconds rest

3. Chinup max single 45lbs plate followed by 2 sets of timed holds at top of chin up position

Thursday Training 12/15/11

Thursday Training 12/15/11




1. Clean and press- 25 singles with 135lbs

2. Weighted Sit ups - 5x5

Tuesday Training 12/13/11 Week 2 Day 2

Tuesday Training 12/13/11 Week 2 Day 2


1. Rack Pull- 325lbs 10x3 at around 60 seconds rest followed by
- 155lbs Rack pull 1x20


2. Bicep curls 70lbs for 25 reps then reverse grip bent over rows for 35 reps.

Sunday Training 12/11/11

Sunday Training Reg Style Part 3 Week 2- 2nd week back into training

1. Barbell Full Squat- 315 x 8 doubles (total 16 reps) 90 secs rest

2. Bench- 215lbs x 15 singles 60 seconds rest

3. Chin-ups- 13kg x 15 singles 60 seconds rest

Thursday Training 12/08/11

Thursday Training 12/08/11

1. Barbell Clean and Press- 135lbs x 15 singles at 60-90 seconds rest

2. Strict Barbell Curl- 90lbs 6x2

Tuesday Training 12/06/11 Day 2

Tuesday Training 12/06/11


1. Rack Pull- 315lbs 10x3 then 135lbs 1x20

2. Hammer Curl 8x3 with 40lbs

Fucked off

Sunday Training 12/04/11

Sunday Training 12/04/11


1. Back Squat- 315 x 4 doubles (total 8 reps) 90 seconds rest

2. Bench- 215lbs x 10 singles 60 seconds rest

3.Weighted Chinups 13kg x 10 singles 60 seconds rest


Left Gym

Solo Piano Recital

Finally Finished everything for Music Conservatorium and gave my Final Piano Recital at my University. Back to training!!!

Recital Program:

Johann Sebastian Bach (1685-1750)

- Prelude and Fugue XVI in G minor BWV 885 

Ludwig Van Beethoven (1770-1827)

- Piano Sonata No. 5 in C minor, Op. 10 No. 1

Frederick François Chopin (1810-1849)

-Nocturne in B-flat minor, Op. 9, No. 1

-Scherzo No. 2 Op. 31 in Bflat Minor

Franz Liszt (1811–1886)

-Transcendental Etude No.10 in F minor "Appasionata"

- Liebesträume No.3 Dream of Love

Solo Piano Recital

After taking a week off from training, I finally gave that recital, and there's 1 more to go.

Playing Liszt Etude No.10 in F minor

Sunday Training 11/20/11

Sunday Training 11/20/11- Transition Phase

1. Bench Press Max out- PR 245lbs

2. High Incline Db Bench- 70lbs x 7

3. Light Dumbbell Swings- 40lbs x1x50 reps

                      Did a few reps of Snatches with 110lbs

Tuesday Training 11/15/11 Reg Style Training Part 2 Week 3 Day 2

Tuesday Training 11/15/11 Reg Style Training Part 2 Week 3 Day 2

1. Bench- 20x1 with 200lbs @ 20 seconds rest

2. Weighted Chin-ups - 10kg plate 10 x 1 @ 20 seconds rest

3. Renegade Rows with pushup between reps- 50lbs dumbbell per arm- 5x5 @ 60 seconds rest

Back to piano practice.

Sunday Training- 11/13/11 Reg Style Training Part 2 Week 3 Day 1

Sunday Training- 11/13/11 Reg Style Training Part 2 Week 3 Day 1


1. Barbell Back Squat- 325 x 7 singles with 20 seconds rest then used 225 to do 35 singles

Left Gym

Thursday Training Part 2 Week 2 Day 3 11/10/11

Thursday Training Part 2 Week 2 Day 3 11/10/11


1. 1 arm Dumbbell Military press- 5x5 with 55lbs dumbbell @ 90 seconds rest

2. High Pull- 15x1 with 190lbs @ 40 seconds rest

3. Barbell Curl- 10x1 with 140lbs @ 40 seconds rest.

Left Gym.

Tuesday training 11/08/11 Reg Style Training Part 2 Week 2 day 2

Tuesday training 11/08/11 Reg Style Training Part 2 Week 2 day 2




1. Bench- 20 singles with 200lbs @ 40 seconds rest

2. Weighted Chinups- 20 singles with 10kg plate @ 40 seconds rest

3. Renegade Rows with push ups- 50lbs dumbbells- 5x4

Left Gym.

Sunday Training- 11/06/11- Part 2 Training Week 2 Day 1

Sunday Training- 11/06/11- Part 2 Training Week 2 Day 1 Reginald Style Training




1. Squat Singles- 15x1 with 325lbs @ 40 seconds rest.

                                                              15th (final single @ 40 seconds rest)

15th Final Single with 325lbs

2. Dumbbell Snatches 5x3 per arm with 85lbs (5lbs heavier than last week) @ 60 seconds rest.


3. Burpees 1x25

Left Gym.

Thursday Training Part 2 Reg training Week 1 Day 3 11/03/11

Thursday Training Part 2 Reg training Week 1 Day 3 11/03/11

Day 3

1. One arm Dumbbell Military Press (Hammer grip) with 50lbs dumbbell 5X5 90 secs rest 

2. High Pull 190lbs 15X1 60 secs rest

3. Barbell Curl 140lbs 10X1 60 secs rest 

Finished. Left.

Tuesday Training Reg Style Part 2 Day 2 11/1/11

Tuesday Training


1. Bench- 20 singles with 200lbs @ 60 seconds rest (felt extremely light compared to before)

2. Chinups - 20 singles with 23lbs plate/ 10kg plate @ 60 seconds rest

(In the middle of my chins this dude came and said randomly "when I train hard I eat more is that normal? when I dont train as hard I dont feel like I want to eat as much is that normal?"  

I just shrugged my shoulders and then he continued to ask "when i train hard i have more sex is that normal?"

I again shrugged my shoulder and he pat me on the shoulder and said "hahhhhhh im just kidding"

I said "ok." and walked away and continued with my chins.)

3. Renegade Rows with a push up between each rep 5x3 with 45lbs dumbbells @ 60 seconds rest

Left Gym.

Sunday Training- 10/30/11- Part 2 Training Day 1

Sunday Trained by Reg in Reg Style Training- Part 2 Day 1

1. Squat 325lbs-15x1 with 60 seconds rest

15th (final) single

1 year ago 315 x 1 single, Today 325 x 15 singles with 60 seconds rest

2. 1-arm Dumbbell Snatches (with the bell hanging) 5x3 with 80lbs @ 60 seconds rest

3. GH Surge: 1x20 burpees

Reg (right) and I O.o 

Thursday Training Week 3 Day 3 10/27/11

Thursday Training Week 3 Day 3

1. High Incline Dumbbell Press
10x3 with 70lbs 40 seconds rest
On set 8 weight was too heavy, went to 60lbs to finish off remaining sets.

2. Barbell High Pull
15x1 with 20 seconds rest with 180lbs

3. Barbell Cheat Curl
10x1 20 seconds rest

Fucked off.

Put on 2lbs in these 3 weeks doing no assistance work, only 1-2 Main lifts per session 192lbs at the moment (no pump)

One whole cycle of 3 weeks completed, now onto 2nd cycle. 

Tuesday Training 10/25/11

1. Deadlift 10x5 with 315lbs 60 seconds rest

2. GH Surge: Double Dumbbell Clean and Overhead press 1x20 with 50lbs dumbbells



Yes that was it, fucked off......

Sunday Training- 10/23/11

Week 3

Day One:

1. Squat:  20 singles 315 with 10 singles with 20 seconds rest the remaining with 40 seconds rest

2. Bench Press 10X3 180lbs around 60 seconds rest




3. Dumbbell Swings 45lbs for 50




Played Basketball Afterwards for 1 hour

Thursday Training 10/20/11

Thursday training


Week 2 day 3

1. High Incline Dumbbell Press 10X3@ 60lbs 60 seconds rest.

2. High Pull 15X1 @ 145lbs 40 seconds rest

3. Barbell Cheat Curl 10X1@ 135lbs 40 seconds rest

4. GH Surge: Double dumbbell Clean and overhead press 1X20 with 50lbs dumbbells

Tuesday 10/18/11

Tuesday Training


1. Deadlift 315 10x4 with 60 seconds rest

2. 100 body weight squats

yeah 1 lift, fucked off, no assistance.


Went to run for 10 minutes

Sunday Training- 10/16/11

I Did a heart check a few days ago. But of course nothing stopping me from training.

My Brother's girlfriend bought us these big ass pizza, each slice was like the size of my face (good shit) thanks  Casey!

Sunday Lower Body

Week 2

Day One:

1.  20 Squat singles 315lbs 40 seconds rest

20th (final) single

2. Bench Press 10X3 with heavier weight than last week. 165lbs (starting light)

3. Dumbbell Swing 1X50 45lbs dumbbell

Went to basketball court to play basketball.

Thursday Training 10/13/11

Thursday Training

1. High Incline Dumbbell Press 10X3 with 50lbs

2. Barbell High Pull 15X1, 60 seconds rest with 135lbs

3. Flat bench press barbell 10x3 with 160lbs with 60 seconds rest

4. Barbell Cheat Curl 10X1 60 seconds rest with 115lbs

GH Surge: Double Dumbbell Clean and overhead press 1X20 with 45lbs dumbbell

Went to basketball court to jump and run suicides

Tuesday 10/11/2011

Tuesday Training

1. Deadlift 10x3

2. 100 body weight squats

Fucked off after


Went to Basketball court to play ball and practice jumping

Sunday Training- 10/09/11

Sunday Training- 10/09/11


1. Full (Free Squat)
- 315lbs x 20 singles

20th single

2. Bench Press- Strained pec did not do bench press

3. Neck work 1x20

Played Basketball for conditioning for 40 minutes

Tuesday 10/04/2011

Lower body


1. Full Squat

2. Bench
worked up to 225x1 felt relatively easy (havent been training the bench for 2-3 months)
and 200lbs x 10 singles with ~90 seconds rest

3. Farm Walks
85lbs around gym
100lbs around gym
130lbs around gym
up to 145lbs.

Sunday Training- Lower Body

Sunday Lower Body


1. Max Effort Squats

Worked up to 360x2 (PR)

2. Sumo style Deadlift

worked up to 315x3

3. Farm Walks

1. 100lbs around the gym
2. 120lbs around the gym
3. 145lbs for 32 feet (10 meters)

Conditioning

30 minutes of basketball 3 on 3 and then did some sprints

No Training tomorrow

No training because i need to prepare for piano recital.

Tearing phone books in half for training which doesnt even do much, but its quite fun. Tore them because i was pissed off as well.

Friday Training 9/23/2011

1. Back Squat
Worked up to 3x3 @315lbs

2. Back squats Repping out

    -225x 15 (the 15 reps were easy but i dont know why i didnt continue doing until 20 i regret lol)

    -225x5 

3. Farm walks

Worked up to 170lbs dumbbells (heaviest dumbbell in the gym) to walk (PR) was never able to hold the 170lbs but managed to walk with it (major improvement from before)

Video of 145 dumbbell farm walk.

Before and After 1 year and 9 months of powerlifting and strongman training

Since I started Powerlifting, I have adopted this attitude of stepping into the gym and getting stronger as opposed to doing stupid things in the gym which is bullshit and wastes your time. Everytime i set foot in the gym i crush personal goals, getting better NOT getting worse, whether its getting bigger, faster, stronger or leaner. If you are tired of spending meaningless hours in the gym doing stupid shit.


Before Powerlifting combined with strongman training after 1 year and 9 months of powerlifting. This is the best pic of the same pose I can find. I think I have made significant progress in both strength and size in these 21 months. I was a former skinny kid with "shitty genetics" and with hard work i have gotten a lot stronger and bigger. I've gained 43lbs from 145lbs to 188lbs

Facebook:http://www.facebook.com/beeswaxtnt

If you want to learn how to get bigger, stronger i highly recommend you check out http://www.relentlessgym.com and http://www.facebook.com/relentlessgym

                       
                     At around 145lbs   5'8"                                        Today (no pump) 188lbs 5'8"

                      

If you are interested in some online coaching for getting bigger, leaner and stronger please email me at beeswaxtnt@gmail.com or add me on facebook http://www.facebook.com/beeswaxtnt

Tuesday 9/20/2011

Lower Body Training

1. Squat
Worked up to 335x1 (felt a bit shit today)

2. Deadlift

225x5
270x2
315x10
315x5
315x5 = total 20 reps with 315lbs

Sunday 9/18/2001

Lowerbody day

1. Deadlift
worked up to 450lbs (sorry in video i meant 450 not 460)
Using straps to rest thumb from hook grip (got a piano recital coming up cant hurt thumb)

Then

270 x 5
305x 5
345x 5 (video recorded late only captured 3 reps out of 5)

2. Millitary Press

90x5
100x5
110x5

3. Squats
90lbs x 30

4. Dumbbell Swings with 40lbs

55 reps
1. 25reps
2. 15reps
3.15reps

.

Thursday 9/15/2011

Thursday Training


1. Full Free-Squat (PR)

worked up to 375lbs x 1 (PR)

Tuesday Training September 13th

Tuesday Training September 13th

If you want to learn more about more about getting bigger, stronger faster, I highly recommend you check out http://www.facebook.com/relentlessgym and http://www.relentlessgym.com

1. Standing Overhead Press
worked up to 135lbs 3x5 for 2

2. Bench Press
worked up to an easy single 205x1

3. Kroc Rows

110lbs dumbbell x 30 per side

4. Farm walks (finisher/conditioning)

1. 145lbs around the gym
2. 130lbs
3. 120lbs
4. 110lbs
5. 100lbs
6. 90lbs
7. 80lbs
8. 70lbs
9. 60lbs
10. 50lbs
11. 40lbs

Training Outline

Weight Training

My Name is Kim and I will be writing my training log here. I've been on the WS4SB for the past year following the max effort method with the following results.

If you want to learn about getting strong i highly recommend you check out http://www.facebook.com/relentlessgym and http://www.relentlessgym.com/

Before
Deadlift: 245lbs
Squat: 225lbs
Bench:160lbs

Lifting Status Currently

Deadlift: 460lbs
Squat: 360lbs
Bench: 245lbs

Goals for next year

Deadlift:550lbs
Squat:405
Bench 300

Deadlift 405lbs hook grip

After Training with the WS4SB I went from 145lbs to 185lbs.

                                                       145lbs                               185lbs