Im still weak. Used to log here before, but stopped because im lazy. Trained for a long time. Almost 4 years, with a couple of small breaks. I have always been program hopping like a frog on acid, never really been focused on one program and I never eat enough. So this is kinda a call to arms for me. To man up, train harder, eat more, make some progress and in general be awesome.

A few facts
Im 16 years old, 175cm/5feet9 and weighing in at a whopping 76kg/167 lbs.
My best lifts are a 80kg/175 lbs bench press for 6 reps, a 142.5kg/315 lbs deadlift for 8 reps
and a 130kg/285 lbs squat for a single. Im following 531 atm, and have been since january.

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goals 2012
200 kg deadlift
160 kg squat
115 kg bench press
75 kg military press

Ill start with yesterdays workout

04.06.12

Squats
bar x 10
40 kg x 5
60 kg x 3
80 kg x 5
95 kg x 5
107.5 kg x 10

Legs felt tired at the start. Every rep felt fucked up and unstable. Still got some quality work in.

Bench press
bar x 10
40 kg x 5
50 kg x 5
60 kg x 3
70 kg x 3
77.5 kg x 4

Meh...
crap

Pull ups
around 40 in total
called it a day. Ok workout, except for bench.

_________________
goals 2012
200 kg deadlift
160 kg squat
115 kg bench press
75 kg military press

05.06.12

3 sets of ab wheel rollouts(kneeling) 10,10,5

Mobility work and streching. I dont want to be in a wheelchair by 40.

3 sets of gripper work. Just for the pump
1 x 30
1 x 20
1 x 50

_________________
goals 2012
200 kg deadlift
160 kg squat
115 kg bench press
75 kg military press

06.06.10

Power cleans
bar x 5
40 kg x 3
62.5 kg x 5
67.5 kg x 5

I perform cleans like a blind, crippeled penguin. I need to fix that.

Deadlifts
80 kg x 5
102.5 kg x 5
120 kg x 5
135 kg x 10 PR

Decent. Could maybe push out one more ugly rep, but left it in the tank.

Incline bench press
bar x 10
40 kg x 10
50 kg x 10
55 kg x 7

umh...weak
Never really done this exercise before. maybe a couple of times some months ago

barbell curls
bar x 10
25 kg x 10
30 kg x 10

_________________
goals 2012
200 kg deadlift
160 kg squat
115 kg bench press
75 kg military press

10.06.12

Front squat
Bar x 5
40 kg x 5
50 kg x 5
57.5 kg x 5
67.5 kg x 5

Pants slid down on the last set. Also, the bar choked the shit out of me.

Military press
bar x 5
30 kg x 5
37.5 kg x 5
42.5 kg x 5
47.5 kg x 5

Not good

Pull ups
30 total reps

Pendlay rows
47.5 kg x 10
60 kg x 10
60 kg x 9

Barbell rows
70 kg x 6

_________________
goals 2012
200 kg deadlift
160 kg squat
115 kg bench press
75 kg military press

Didn`t train last week because school trip that lasted 4 days and a construction job got in the way.

18/06/12

Squat
30 kg x 5
60 kg x 5
80 kg x 3
90 kg x 3
102.5 kg x 3
115 kg x 6

Left about 3 reps in the tank. Usually my knees cave in on the last reps, and I dont want to get used to bad form.

Bench press
bar x 20
40 kg x 5
50 kg x 5
65 kg x 3
75 kg x 3
82.5 kg x 3 PR

Pull ups
30 total reps or so

Wanted 5 or 6, got 3. Not acceptable. Don`t know what happened, because I know Im capable of at leqst 5. Maybe because I spent all helping a friend, working all day elbow deep in chickenshit (literally) picking up eggs because the assembly line fucked up.

_________________
goals 2012
200 kg deadlift
160 kg squat
115 kg bench press
75 kg military press

20/06/12

Dumbell rows
22 kg x 10
32 kg x 10
42 kg x 12 PR
42 kg x 12
32 kg x 12

Just a quick back workout. Nice to hit a PR on strict dumbell rows.

_________________
goals 2012
200 kg deadlift
160 kg squat
115 kg bench press
75 kg military press

20/06/12

Power cleans
bar x 10
40 kg x 3
52.5 kg x 3
60 kg x 3
65 kg x 3

Deadlifts
90 kg x 3
112.5 kg x 3
127.5 kg x 3
142.5 kg x 5

Meh....
deads felt slow, sluggish and heavy today.

Klokov press
bar x 10
bar x 10

Behind the neck push press
bar x 10
40 kg x 5
60 kg x 1
70 kg x 1
75 kg x 1 PR

Fun lift. 75 kg was PR by default. Never done this lift before

_________________
goals 2012
200 kg deadlift
160 kg squat
115 kg bench press
75 kg military press

25.06.12

Front squat
bar x 8
40 kg x 3
55 kg x 3
62.5 kg x 3
70 kg x 10 PR
80 kg x 1
90 kg x 1 PR

easy shiet.

Military press
bar x 10
30 kg x 5
40 kg x 3
45 kg x 3
50 kg x 4

Meh...
Not good, aimed for 8. :(

Barbell rows
bar x 10
60 kg x 5
65 kg x 5
70 kg x 5
75 kg x 5

Strict as fuck. Really felt them in my lats.

Chin ups
bw x 5
bw + 10 kg x 2
bw+ 20 kg x 1

_________________
goals 2012
200 kg deadlift
160 kg squat
115 kg bench press
75 kg military press

Did a shitty deadlift workout a couple of days ago, didnt bother to log it.

03/07/12

Squats
bar x 5
40 kg x 5
60 kg x 5
80 kg x 3
100 kg x 3
105 kg x 3
110 kg x 3
120 kg x 3
125 kg x 3 PR

Squats were easy. Could easily done 125 kg x 5 if i really pushed it.

Paused bench press
bar x 10
40 kg x 5
50 kg x 3
60 kg x 3
65 kg x 3
70 kg x 3
72.5 kg x 3
72.5 kg x 3

Damn. Pausing the reps really fuckin sucked. I need to do more of them.

Deadlifts (beltless)
80 kg x 3
100 kg x 3
110 kg x 3
120 kg x 3
120 kg x 3

Never done beltless deadlifts over 120 kg before. Felt awkward really. But easy.

Pull ups
bw x 6 x 7

_________________
goals 2012
200 kg deadlift
160 kg squat
115 kg bench press
75 kg military press