Highschool athlete thread
- 04-18-2012, 09:03 PM
- 04-19-2012, 03:36 PM
04-19-2012, 06:36 PM
thanks bud for the support
04-20-2012, 06:38 AM
ima switchong up my deadlift routibe today to shock my body. i am pumpp for it!
04-21-2012, 09:43 AM
Gym was closed yesterday because of some powe issue. So ima going hard today with the deads!
04-21-2012, 03:43 PM
maxing took alot out of me, shoulders are sore as hell. hiv me some stretches for tgem
04-22-2012, 06:38 PM
ima feeling real bad with my shoulder. i have been lifting nonstop since january is a week off that baf?
04-22-2012, 06:48 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, 09:32 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, 03:35 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, 04:05 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, 05:39 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, 03:52 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, 07:46 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, 08:22 AM
04-28-2012, 07:14 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, 12:16 PM
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, 03:49 PM
i know, i hate having to take dauys off
04-29-2012, 06:33 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, 09:01 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
04-29-2012, 09:20 PM
i have noticed great gains in size and shape. 18in calves, 3.5in gain in my chest, good ab situation but my lats are like nonexistance, like the side of my ribs are so visibile. what can i do, like workouts
04-29-2012, 10:09 PM
04-29-2012, 10:31 PM
I don't feel it when I start with power cleans. But when I go heavy on benching 260+ it feels like an ache on the lateral aspect of the anterior sections of the joint. Then when I do power cleans they get worse. But on PC only days it's A-Ok.
Kinda confusing I guess.
04-30-2012, 07:29 AM
It sounds like classic impingement of the supraspinatus tendon (one of the rc muscles).
Do you keep your elbows in and a narrower grip when you bench (i.e.: athletic bench), or do you use a powerlifting (wide grip, elbows in) or do you flare them out in poor technique?
04-30-2012, 09:20 AM
I'll try and make a video to put up on here for everyone to critique when I get my workout in today. Which view would be best from an observational standpoint?
04-30-2012, 07:45 PM
04-30-2012, 07:57 PM
aahhhhhhhh the good ole days! Enjoy the lifts with the team. They are the best memories you will have
04-30-2012, 10:38 PM
05-01-2012, 03:20 PM
yuppers, except the sxhool gym is filled with douches so i cant let myself lift there
05-03-2012, 03:41 PM
i havent been updating because i gave been studying for a "current event" madness tourny my school had every year. we are in the final four so we get a week pff. anyhow ima up to 195.2lbs and today is squatttttt day!
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