Highschool athlete thread
- 04-15-2012, 07:35 PM
- 04-15-2012, 07:39 PM
Bench 280 max 310
Squats 450 don't squat much
- 04-15-2012, 07:39 PM
measurements as of 4/13
height 5ft 8in, my goal of 6ft 6 seems far off haha
04-15-2012, 07:41 PM
i needa get my forty back down. when i was 145lbs going into sophmorw year it was a 4.61
04-15-2012, 07:53 PM
04-15-2012, 08:14 PM
My speed coach just called me back. First meeting with him tomorrow.
Back in my prime I was benching 275 squatting 360 and my best DL was 500 even. Ran a 4.74 40 at 190 lbs.
now my bench is 285 my squat is 355 and I'm hesitant to go up much past 365 on deadlift without a belt.
I have no idea what my 40 is currently either seeing as i haven't run practically at all in 4 years it's probably middle 5's. Hopefully speed memory is just as fast as muscle memory.
04-15-2012, 08:54 PM
what do you mean by core hips calves
04-15-2012, 09:13 PM
The main parts to a 40 bro from what I was told and notice during the process of getting my 40 time low
04-16-2012, 02:07 PM
gunna do some core today because ima maxing at wednesday really wish i could have done it today but what can i do. aiming for thr 1200lbs club barely made 800 last year
04-16-2012, 02:43 PM
What are good food i can take with me to school and eat for the calories. I dont have a fridge or a microwave so keep that in mind
04-16-2012, 02:57 PM
04-16-2012, 04:08 PM
04-16-2012, 06:27 PM
04-16-2012, 08:59 PM
i hate not really veing able to work out but its all for the best. official weight: 191. standardize test tomorrow so cant eat during them so i need a big meal idea for after school
04-17-2012, 02:55 PM
Pasta or my own creation ground turkey pinto beans and brown rice first cook the meat at the same time everything else get a big pan dump all that sh*t I'n there add some hot sauce you all good bro
04-17-2012, 03:34 PM
I like to get those frozen stir fry or veggies bags toss the whole thing into a frying pan with a little water and throw in some butter and whatever kind of meat you prefer (either cook it prior or make sure it gets cooked all the way through). makes plenty for one meal. probably more like two.
04-17-2012, 03:50 PM
Not going to work to well without a fridge, but my preworkout meal/snack goes like this:
cup of greek yogurt
cup of dry quick oats
cup of mixed berries (frozen and defrosted, or fresh)
stevia to taste
cup of greek yogurt
3/4 cup of chopped up coconut meat
1/2 cup of mixed berries
stevia to taste
04-17-2012, 06:41 PM
i am maxing tomorrow woot woot! bench, squat and deadlift. i normally dl, bench than squat due to my want of seperating my leg lifts and being freshest for deads. any opionons?
04-18-2012, 08:27 AM
Let us know how your maxes went today. Knock em' out!
04-18-2012, 02:14 PM
04-18-2012, 08:03 PM
today was a good day. i set a highschool record of 475 dead. my squat didnt move but i really didnt expect it to. i benched 275 and barely missed 285 but was to pooped to get 280!
04-19-2012, 02:36 PM
Good job man solid numbers. Keep hittin it.Originally Posted by benmayro
04-19-2012, 05:36 PM
thanks bud for the support
04-20-2012, 05:38 AM
ima switchong up my deadlift routibe today to shock my body. i am pumpp for it!
04-21-2012, 08:43 AM
Gym was closed yesterday because of some powe issue. So ima going hard today with the deads!
04-21-2012, 02:43 PM
maxing took alot out of me, shoulders are sore as hell. hiv me some stretches for tgem
04-22-2012, 05:38 PM
ima feeling real bad with my shoulder. i have been lifting nonstop since january is a week off that baf?
04-22-2012, 05:48 PM
You should be unloading once every 3-6 weeks.
Cut your volume in half and your intensity by 20-30%. Also, reduce your work days to 3 for the week.
In other words, if you do
4 x 6 @ 250 pounds for bench press normally for a workout
do 2 x 6 @ 200 lbs for bench press during an unloading week.
04-24-2012, 08:32 PM
So I weighed and maxed today. Came in at 250.4 @ 6'2 (I know my bf% is pretty high so I'll need to drop that) but I got
Bench - 290
Squat - 385
DL - 405
Power Clean - 240
Now if only I could find the motivation to get my @ss to the track and get running.... Man I got a long way to go.
04-25-2012, 02:35 PM
yesterday, did alot of core becauase my shoulder has been hurting real bad. i discovered a new workout. lay on the bench, pick up 135 and do leg raises
04-25-2012, 03:05 PM
I caution against the use of too many spinal and hip flexion exercises for the core....they will actually reduce your ability to produce power via squat and cleans.
Remember, core is more than just abdominals, a lot more, especially important if you are an athlete.
04-25-2012, 04:39 PM
i normally dont focus a workout towards "core". i have lately been expirencing some shoulder pain. so i wanted to avoided moving weights when rotation and exention of my shoulder hurts. actually i focused on obliques and lower back yesterday
04-26-2012, 02:52 PM
think you could give me an example of an intense "core day" workout to start using? I've been neglecting core-specific workouts.
04-27-2012, 06:46 AM
Try to focus on these things:
Trunk stabilization (via a bridge)
Trunk lateral extension/stabilization (i.e.: side bridge)
Psoas activation (if you are rectus femoris dominant)
An example of each
Hanging hip rotation, twisting med ball throws, wood chops, sledge hammer chops.
Swiss ball bridge circles, cable or landmine anti-rotations, lateral med ball catch from lunge position
Prone bridge with thumbs up reach, dragon flags
Side bridge, dynamic side bridge, dumbbell hip hikes,
Super dogs, supine bridge, supine single leg bridge, hip thrusts
Varios psoas march w or w/out bands
04-27-2012, 07:22 AM
Thanks alot man! I'm gonna start throwing these in my split.
04-28-2012, 06:14 PM
shoulder is feeling alot better but ima gunna let it have a lil bit longer here just to be safe. i did legs today, love tge front squat. also did some hanging leg raises and obliques. those are hell
04-29-2012, 11:16 AM
My shoulders been bothering me too at the end of bench press and during upright rows and power cleans. It's weird though because I've had two shoulder surgeries on my left shoulder but my right shoulder is the one that gets irritated. I'm gonna take a day or two off I guess.
04-29-2012, 02:49 PM
i know, i hate having to take dauys off
04-29-2012, 05:33 PM
If you are feeling it during power cleans then you are jerking the bar up via an upright row motion and not using your hips to drive the bar upwards.
Do some remedial work in the meantime - face pulls, scapula depressions, external shoulder rotations, etc.
04-29-2012, 08:01 PM
thats some good advice zir. my only issue is that my shoulder pops when i incline bench. if i do it. like i did wed. i rocks it for a week
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