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  1. #1
    Registered User BTBAM's Avatar
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    Thumbs up BTBAM - Bench, Clean, and Squat - PROFIT

    What's up fellow lifters,

    I've finally decided to log my progress online with a community of other lifters to receive constructive criticism, feedback, and other various input on my lifting and hopefully progress better due to this feedback.

    A little background:

    Been lifting seriously since the around half way into my senior year of high school - roughly 2.5 years. Body weight around then was 150-155 lbs. Fooled around with various programs and lifting experiences until I found basic ideas of what works well for me, and I have been sticking to those principles for the past year and a half with great results.

    My goals are to become a flexible, functionally strong and athletic person with great lifts comparable to my bodyweight. Overall health and athletic function are my main goals.

    My personal best lifts (in lbs) as of August 2010 at a body weight of ~180 are:
    Bench: 305
    Olympic Squat: 435
    Conventional DL: 455

    Clean: 315 @ 178 lbs in September 2010



    My youtube channel with lifting videos of me: http://www.youtube.com/user/olbaid420?feature=mhum

    Will begin this log starting tomorrow.
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  2. #2
    Never Let Go chuckarock's Avatar
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    damn yous a strong bitch. same power clean as me 100lbs lighter. if i'm thinking of the right person you've got pretty good tech too.

    nice name
    35# weight - PR: 19.83.
    Shot Put - PR: 15.83m
    Hammer - PR: 56.23 - 2012 goal: 60m

    Lifts
    Front squat (atg) - 405 (Jan '12)
    Bench - 3450 (Feb '12)
    Power Clean - 320 (Jan '12)
    40: 4.8 Standing Vert: 31" Standing Long Jump: 9'8" (dec '11)
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  3. #3
    Registered User BTBAM's Avatar
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    Today was Bench, Squats, and Weighted Dips. Workout went as follows:

    Dynamic stretch ~ 10 minutes

    BB Bench:
    Bar x 20
    135 x 12
    155 x 10
    185 x 8
    205 x 6
    225 x 6
    235 x 6
    255 x 3 <<< Workout called for 6, No spotter around so I left it at 3


    Weighted Dips:
    BW x 20
    +45 x 10
    +90 , 3 x 7 (3 sets of 7)


    SHORT BREAK

    Olympic Squats:
    Bar x 10
    135 x 8
    225 x 5
    275 x 5
    315 x 5
    345 , 6 x 2 (6 sets of 2)

    Last weight on Squats (345) keep rest times low. Went like: 345 x 2, 15 seconds rest, 345 x 2, 2 minutes rest, 345 x 2, 15 seconds rest, 345 x 2, 2 minutes rest, 345 x 2, 15 seconds rest, 345 x 2 - done

    2 sets of [Bridge - 60 seconds + 20 side bends each side]

    Leave gym - total time, ~1 hour 20 minutes
    Last edited by BTBAM; 09-27-2010 at 10:44 PM.
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  4. #4
    Computer Science Brah DesireToGrow's Avatar
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    Glad to see you started a log bro.


    Good luck,
    I'm going to lift heavy things until I can lift even heavier things.

    530|505/320/585 - Gym Lifts - wrapped|sleeves/TNG
    408/303/574 - Meet PRs @ 233lbs

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  5. #5
    Registered User logarhythm's Avatar
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    logarhythm is just really nice. (+1000) logarhythm is just really nice. (+1000) logarhythm is just really nice. (+1000) logarhythm is just really nice. (+1000) logarhythm is just really nice. (+1000) logarhythm is just really nice. (+1000) logarhythm is just really nice. (+1000) logarhythm is just really nice. (+1000) logarhythm is just really nice. (+1000) logarhythm is just really nice. (+1000) logarhythm is just really nice. (+1000)
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    Real glad to see a log dude. It's looking solid, keep the log goin!
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  6. #6
    Registered User BTBAM's Avatar
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    Tuesday: Cleans and Back

    Dynamic Stretch and warm-up ~ 10 minutes for stretch and another 5 minutes stretching with bar

    Cleans:
    Bar (from hang) x 5
    Bar x 5
    135 x 4
    135 x 3
    185 x 3
    205 x 3
    225 x 3
    245 x 3
    255 x 3
    265 x 2
    275 x 2 x 2 (two sets of two)

    Pretty beat from this, short break. Felt good though, haven't done higher rep work sets of cleans in AGES.

    BB Rows:
    135 x 15
    185 x 8
    205 x 8
    225 x 4 x 3 (three sets of four)

    Pull-ups (complex, wide grip, mid grip, inner grip)
    3 x 15

    DONE - total gym time including warm-up + stretches >>> ~1 hour 30 minutes
    Last edited by BTBAM; 09-28-2010 at 05:10 PM.
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  7. #7
    Registered User BTBAM's Avatar
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    Squats today:

    Dynamic stretch and warm - up ~20 minutes

    Olympic Squats:
    Bar x 10
    135 X 10
    225 X 5
    275 x 3
    315 x 3
    345 x 3
    375 x 3
    405 x 1 x 3 (three singles)
    315 x 3
    225 x 3 x 2 (two sets of 3)

    GTFO of gym

    Total gym time including stretch and warm - up >>> 1 hour
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  8. #8
    King of the misc Metal Jerk's Avatar
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    i wanna see more benching.
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  9. #9
    Registered User BTBAM's Avatar
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    Originally Posted by Metal Jerk View Post
    i wanna see more benching.
    come at me bro.

    I think I lose this challenge (my bench is at a hardcore plateau right now
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  10. #10
    Registered User BTBAM's Avatar
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    Dynamic Stretch and Warm-up ~ 20 minutes

    Olympic Squat:
    Bar x 10
    135 x 10, 8 (feeling a little rusty, cranky knee)
    225 x 5
    275 x 4
    315 x 3
    345 x 2
    365 x 2
    385 x 2


    Weighted Chin-ups:
    BW x 8
    +45 x 8, 8, 6
    BW x 8


    Cable Row:
    160 x 6
    180 x 6
    200 x 6, 6

    BB Curl:
    75 x 10
    85 x 10
    95 x 10
    75 x 10

    Total Gym time: around 1 hour 30 minutes
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  11. #11
    Registered User BTBAM's Avatar
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    Monday:

    Olympic Squat:
    Bar x 20
    135 x 10
    225 x 5
    275 x 3
    315 x 3
    345 x 3
    365 x 3
    375 x 3
    385 x 2 (Going for 3, but barely got second rep)

    Incline Bench:
    Bar x 20
    95 x 12
    115 x 10
    135 x 8
    155 x 6
    185 x 4

    Dips:
    BW x 12
    +45 x 6, 6, 6, 6
    BW x 12

    Bridges and Side Bends:
    60 second bridge, 20x side bends - two sets

    Total Gym Time: about 1 hour 30 minutes
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  12. #12
    getting faster slowman41's Avatar
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    subbed, strong as fuk man.
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  13. #13
    Registered User BTBAM's Avatar
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    Tuesday

    I usually do heavy cleans on Tuesday but my elbow was bothering me and I didn't want it to flare up (does this sometimes and puts me out for a couple weeks), so I opted out on the cleans and did some heavy shrugs instead.

    BB Rows:
    135 x 15
    185 x 8
    205 x 6
    225 x 6
    235 x 4
    185 x 8

    Pull-ups (wide grip, mid, inner):
    BW x 15, 15, 15

    Shrugs:
    225 x 15
    315 x 15
    365 x 15
    405 x 15

    DB Hammer Curls:
    50s, 4 x 6

    Was in and out relatively quick. Total gym time around 1 hour.
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  14. #14
    Registered User BTBAM's Avatar
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    Oh, and I guess I should mentioned that I just started a strict diet (for the first time). I am eating a bit over maintenance calories with the aim of building primarily strength and a bit a mass, and cleaning up some excess body fat that I have accumulated from eating a bit lax as of late.

    Total calories are ~3200

    1st Meal, Breakfast: 1 Cup Oats, 1 cup of strawberries, 1 banana, and 16 oz of milk w/ protein

    2nd Meal: 8oz Chicken, 1 cup Broccoli, 1 cup Brown Rice, 1 oz Almonds

    3rd Meal (PRE WORKOUT): 4 oz Chicken, 1/4 cup Brown Rice, 1 Banana

    4th Meal (POST WORKOUT): 1 Banana, Honey, 16 oz Milk, Protein

    5th Meal: 8 oz Chicken, 1 cup Broccoli, 1 cup Brown Rice, 1 oz Almonds

    6th Meal: 1 Banana, 16 oz Milk
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  15. #15
    Never Let Go chuckarock's Avatar
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    damn you're gonna get shredded
    35# weight - PR: 19.83.
    Shot Put - PR: 15.83m
    Hammer - PR: 56.23 - 2012 goal: 60m

    Lifts
    Front squat (atg) - 405 (Jan '12)
    Bench - 3450 (Feb '12)
    Power Clean - 320 (Jan '12)
    40: 4.8 Standing Vert: 31" Standing Long Jump: 9'8" (dec '11)
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  16. #16
    Registered User BTBAM's Avatar
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    Originally Posted by chuckarock View Post
    damn you're gonna get shredded
    I think you are right, haha.

    Weighed in at 174.6 this morning (lightest I've been since July). Think its mostly water weight from cutting large amounts of sodium out of my diet and getting an increase in fiber and water intake.

    Anyways, today:

    Wednesday - Squats, Squats, Squats.

    Stretch and warm-up blah blah blah.

    Olympic Squat:
    Bar x 20
    135 x 10
    225 x 5
    275 x 5
    315 x 5
    365 x 5, 5, 5, 5, 4

    Went for 5x5 with 365 - first high volume heavy day in a bit. Was feeling good so I went for it. Failed last rep, last set. Still very satisfied - PR'd here weighing ~4 lbs less than normal. Felt good after third set of 5, but started feeling very drained after 4th set and particularly the 5th set after failure. Last meal was at 3 PM, more than 3 hours before my first work set on squats.

    tl; dr

    Gym Time - ~1 hour
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  17. #17
    getting faster slowman41's Avatar
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    you might find interest in this, considering you've ran the russian cycle before.

    http://powerandbulk.com/phpBB2/viewtopic.php?t=47406
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  18. #18
    Registered User BTBAM's Avatar
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    Originally Posted by slowman41 View Post
    you might find interest in this, considering you've ran the russian cycle before.

    http://powerandbulk.com/phpBB2/viewtopic.php?t=47406
    must spread reputation around before giving it to slowman41 again.

    Thanks brah, looks for interesting. I may give it a go in a few months when I start bulking.
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  19. #19
    Registered User BTBAM's Avatar
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    Friday: Pulls, Squats

    Pull-ups:
    BW x 8
    +45 x 8 (dropped weight a tad here, last rep was a struggle, trying to stay strict - still a PR)
    +35 x 8
    +35 x 8
    BW x 8

    Clean Deadlifts (taking break from cleaning still):
    275 x 3
    295 x 3
    315 x 3

    Cable Rows:
    160 x 8
    180 x 8
    200 x 8
    200 x 8

    Olympic Squats:
    Bar x 20
    135 x 10
    225 x 5
    275 x 5
    315 x 3
    345 x 2, 2, 2

    Seated Alternate Curls:
    30 lbs 3 x 10


    OUT - Gym time around 1.5 hours, maybe a bit less
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  20. #20
    Registered User BTBAM's Avatar
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    Monday: Squats and Bench

    Olympic Squat:
    Bar x 20
    135 x 10
    225 x 5
    275 x 4
    315 x 4
    355 x 4
    375 x 4, 4, 4, 4 (was supposed to do 385 for 4x4, but miscounted weight - realized mistake on last set) - still a PR

    Incline Bench:
    Bar x 20
    135 x 10
    155 x 8
    175 x 8
    185 x 8
    135 x 10

    Dips:
    BW x 20
    +45 x 10
    +90 x 8, 6, 8

    OUT - Total Gym time, ~ 1 hour 20 mins



    So far I'm a week exactly into my diet (started 10/4) and I have GREAT energy levels, looking lean as ever, and strength still going up linearly. So far so good.
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  21. #21
    Born To Roam PatrickDurden's Avatar
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    Originally Posted by BTBAM View Post
    come at me bro.

    I think I lose this challenge (my bench is at a hardcore plateau right now
    Can't the russian squat routine be used for bench as well?
    Don't just stare at it, eat it.
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  22. #22
    Registered User BTBAM's Avatar
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    Originally Posted by PatrickDurden View Post
    Can't the russian squat routine be used for bench as well?
    yes

    Tuesday: Clean Deads and Heavy Rows.

    Elbow still bothering me, so I decided to opt out of any cleans. I did, however, do a couple heavy hang cleans. Went like this:

    Clean Deadlifts:
    135 x 5
    225 x 4 (first rep hang power clean)
    275 x 3 (first rep hang power clean)
    295 x 3 (first rep hang power clean)
    315 x 3 (first rep hang clean)
    335 x 3

    Barbell Rows:
    135 x 10
    185 x 8
    205 x 8
    225 x 8
    235 x 8 (little bit of jerking here, but still fairly strict)
    185 x 8 (very strict)

    Pull-up complex (wide grip, mid, inner):
    BW - 3 x 15

    DB Hammer Curls:
    50s - 4 x 8

    Upped the intensity on this one, I'm feeling reaaaal good with this new diet, excellent energy levels and strength/ endurance continually increasing. Finished in a bit over 1 hour.
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    Registered User BTBAM's Avatar
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    Wednesday: Easy Day

    Olympic Squats:
    Bar x 20
    135 x 10
    225 x 5
    275 x 3
    315 x 3
    345 - 6 x 2 (six sets of two) - short breaks

    Hanging Leg Raises:
    3 x 12

    Out - Less than an hour
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  24. #24
    Registered User BTBAM's Avatar
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    Thursday: Heavy Bench and Tricep overload

    Bench:
    Bar x 20
    135 x 12
    150 x 10
    185 x 8
    200 x 6
    220 x 6
    235 x 6
    255 x 4

    CGBP:
    135 x 8
    155 x 8
    175 x 8

    DB Bench:
    80s x 5
    100s x 3, 3, 2.5 <<< failed on last set, last rep.


    OUT -> Total time under 1 hour.
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  25. #25
    Registered User Getter_done's Avatar
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    good stuff man, got a 225 powerclean today for the first time in a while, started doin them again recently. how low do u go on power cleans? because a 295 is a shiitload to power clean when ur max full clean is 315.
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    Registered User BTBAM's Avatar
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    Originally Posted by Getter_done View Post
    good stuff man, got a 225 powerclean today for the first time in a while, started doin them again recently. how low do u go on power cleans? because a 295 is a shiitload to power clean when ur max full clean is 315.
    Good job brah, good to see other people power cleaning. It really is a great exercise.

    I catch it between a bit above parallel and 45* . Pretty sure my full clean could be a bit higher but my technique has been off lately
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    Registered User BTBAM's Avatar
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    Friday: Squat and Weighted Chin-ups (alternated from last weeks pull-ups)

    Olympic Squat:
    Bar x 20
    135 x 10
    225 x 5
    275 x 3
    315 x 3
    345 x 1
    375 x 1
    405 x 1.5 <<< failed second rep. goddamnit
    395 - 3 x 2 (three sets of two)

    Chin-ups:
    BW x 10
    +45 - 10, 8, 8
    BW x 10

    Cable Rows:
    160 x 8
    180 x 8
    200 x 8
    220 x 8 <<< less strict
    180 x 8 <<< super strict

    OUT - Gym time, about 1.5 hours.
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    Subbed, do work BTBAM Man.
    1k+
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    King of the misc Metal Jerk's Avatar
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    bro how do you only back squat a little more than your front squat? you quadding on me bro?

    also i think ill have my vid up monday night, u excited?
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  30. #30
    Registered User BTBAM's Avatar
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    Originally Posted by Metal Jerk View Post
    bro how do you only back squat a little more than your front squat? you quadding on me bro?

    also i think ill have my vid up monday night, u excited?
    haha dude I dunno, I'm sure my back squat is close to 425 on a good day, my max strength always exceeds my rep strength with squats. But still - really close. It's always been that way - at least within 30 lbs of my back squat - since I started squatting alot.

    Yes, super excited.

    edit: I also weighed close to 5 lbs less on my front squat PR day, and was coming back from a deload.
    Last edited by BTBAM; 10-16-2010 at 12:55 PM.
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