my quest for high school 1000 lb club! at 175 lbs.

[84bandit]

so im a senior in hs, and im trying to get into a service academy, preferably annapolis (navy). My grades look pretty good, (4.125 GPA) and i got a 1800 on the SAT

anyway, ive been lifting for about a year (with a 3 month mono break)


so to the story. at my hs we have a pretty interesting 1000 lb club. it consists of bench, squat and power clean. Anyways, since ive been there about 10 people have been in it, all football linemen. all at least 250 lbs+. no one EVER that was my build or size.

ive been gifted with a pretty good frame and good genetics
(6' 3", 175, six pack, 30 inch waist) anyway ive decided that before i leave (late may) im going to make it in.


when i started back after dealing with a rough case of mono, i weighted in at 153 lbs (down 16) and here were my lifts

clean-125
squat-225
bench-160

total of 510 ugg.

after being back in the game for the past 2.5 months, here are my lifts

clean-205 (+80)
squat-305 (+80)
bench-225 (+65)

total of 735, lookin up.

my method of getting this 1000 lbs is going to be (hopefully)


clean 275 (+70)
squat 425 (+120)
Bench 300 (+75)


im doing bodypart per day week splits like this

chest
back and biceps
legs
triceps
shoulders
legs
off, or easy day.

im eating my butt off because im also swimming (50 free)

and im doing all the good lifts. (clean and jerk, deads exc.)
and i bust my butt in the gym. i DO NOT slack off, which is why i seem to go through lifting partners almost weekly.


any good tips? ill be posting workouts on here daily, and i know the squat numbers a little ambitious, but im here to work, and hopefully learn from you guys.

 

[84bandit]

btw, did legs today, and swam


squats
4x10,10,8,6,4
135,135,185,225,275

front squats
3x10 135

box squats
4x10
135,135,135,185

safety bar squats (going from the bottom, with the weight on the safety bars, really digging out of the hole)
4x4 135

leg extenders
4x10
135,135,135,180

leg press
3x10
200, 200, 300

rdls, 4x12
45,65,65,75

calf raises 4x25 mixed weights

look good to you guys?

 

[84bandit]

and todays workout....back


lat pull down 8x10
180,180,270,270,180,180,180,180

assisted wide grip pull ups
4x10 w/ 50 lbs help

bent over rows
4x8
95 lbs

cable rows (strict form)
4x10
80,90,90,80

and finally deads(not bouncing the weight on the floor at all, strict reps)

4x4

225,275,315

and abs

 

[Australian made]

This looks cool. Good luck mate...if you replaced cleans with deads you'd get there easy

 

[84bandit]

i know, thats why no one built like me has ever made it in!

with my current deadlift im almost there (935 total)

but the you have to clean, so here we go!

 

[pavb10]

Good luck with ure goals bro. Id make a bigger split between ure leg days. Are u planning on sqautting on both? I suggest maybe trying to get a 4 inch keveler belt and knee wraps to boost ure sqaut. I wouldnt deadlift to boost ure clean though. Its an explosive lift and i would alternate between powerclean and hangclean. Are u going to try and play ball at Annapolis?

 

[suncloud]

you might want to hit up kabuki for some advice. i have nothing to offer - i don't train like a powerlifter. asking advice from someone who deads 660 for sets would be the best advice i could give.

either way, good luck with your goals!

 

[84bandit]

thanks for the words guys!

i am going to try to play ball at annapolis, but im also going to try and be on their powerlift team, so this is more for powerlifting than football


im doing deads more for overall strength, and doing explosive lifts at school, during weightlifting.

so you think i should space out my leg days more? i am squatting on both, and doing some light squatting during weightlifting as well.

i max out with a belt, but not wraps. anything else?

 

[pavb10]

dude if ya wana play ball stop lifting so much. My body hurts thinking about how much u lift legs. U dont need to squat, front sqaut, box sqaut, safety sqaut and leg press in a day. Id just pic one and do it 1-2 times a week. Preferrably front sqaut and hang cleans for football. Do more functional stuff such as overhead squats, snatches step ups box jumpes lunges, etc. Also bro try and take the SATS again if you can. My best friend is at annapolis and had a 2150 and is one of the dumber kids there. Also start emailing ure congressmen or representative. I dunno how u get over a 4 either but make sure u get some real good recomendations to

Powerlifting and Football are two incredbly different beasts though. Id say unless u are one of those 250+ less athletic guys, pick one.

 

[suncloud]

does the ASVAB apply to annapolis? if so, take it, study how to do better, and take it again.

 

[raginfcktard]

did that say you do 270lb pulldowns for 10...imma call bullshit on that!

good luck reguardless!

 

[84bandit]

270 for ten is nothing I have done 360 for 8 before (last week)

btw i mean the lat pulldown machine, where you load plates and have the two handles that you pull on, not a cable machine

my back is massively strong, i have also shrugged 405 for 10. it sucks that the rest of me isnt as strong.


football isnt the thing i really want to go for, im there to learn and train. i have spoken to my reps, and the way i look, my scores and grades place me in a pretty good position(4.125 is weighted), West Point pretty much said that i have a place there if i get a nomination. My nomination appointments come in December, so thats the next step in my application.

 

[84bandit]

todays thanksgiving, so no lifting today, just eating and sleeping, I thought about running a 5 or 6 miles, but decided against it, my shin splints still arent healed up from cross country yet, but they are feeling better. no point in tearing them up again

 

[pavb10]

Yeah bro keep ure shins fresh theyll kill your workouts if there hurting. Great to hear ure prob gonna get into annapolis thats awesome. Sounds like plebe summer would be a vacation for you....JK. Good luck bro

 

[84bandit]

thanks bro! im taking this real serious and training my azz off, have been for a while. Have to see how it goes, no point in showing up there and having the work part kick my butt, thats what the schooling is for!

 

[84bandit]

welcome back everyone! hope you had a good Thanksgiving!

i actually got a letter today from annapolis, and they said i am academically qualified, and need to pursue appointments, which i am

anyway, did chest today. my shoulder still bothers me, so idk if im going to be benching 300 by May

mike tyson pushup drill as warmup (10, arms up, 9, arms up, etc) trying to get bloodflow to my shoulder, and have it feel better

bench 185
4x1 (1 set)

then i decided to do dumbell work today

Flat bench
4x6
75s,75s,80s,85s

decline
4x6
70s,70s,70s,70s

incline
aborted due to my shoulder bothering me

pec flyes
4x8
35s,40s,40s,40s

dips, unweighted, to stretch out
2x10

(btw i do triceps on their own, so no closegrip)


then some bicep work

4x8x35
hammers and curls

4x10x95
bar curl

4x10x45
pretcher curl



does this look good to you guys? my chest workout really worries me, because it seems to be my biggest weakness.
i really could use a couple more workouts to really tear things up. i usually do cable cross overs, but the machine was broke, and skipped the pecdeck machine for the same reason (recovering seat)

 

[bigzach1234]

hey i had to do something similar when i was a senior.. except military press was also in there... how much time do you have before your max outs... i utilized a program where i progressively upped the weights and lowered the reps for all the excersises i would be tested on >>>>>12,10,8....10,8,6, 8,6,4 6,5,4 5,4,3 4,3,2,1 .. test maxes....i utilized a program similar to that and at about ten pounds heavier then you 185.... i was able to complete a 305 bench, 415 squat and 225 pound power clean... thats about 945 lb total...

 

[84bandit]

the final max tests wont come until late may, so i do have some time. zach, did you do like 8,6,4 and then the next workout do like 7,5,3 and then the next 6,4,2? this sounds like it might work great for me, because its totally different than how i run my stuff now. thanx

 

[bigzach1234]

exactly man.. if you have the time see how it works out.. i was so suprised too see how high my 1rm shot up..
also another great program that i have used twice so far in college is the bench like an animal program.. if your tough enough to lift heavy weights everyday and need you bench to shoot up in a few weeks try this http://www.animalpak.com/html/article_details.cfm?ID=9&section=training

 

[dpfisher]

i got a 1800 on the SAT

Isn't the SAT out of 1600?

 

[bigzach1234]

believe it is out of 2400 now.. changed 3/4 years ago

 

[SMD]

Good luck should be interesting to see how you do!

Just took a quick look at what your doing.....I think on some of your workouts your doing too many reps. A lot of powerlifters I know do 1 RM days where they overload their nervous system. You can also do this by doing speed sets (6x2reps at say 75% of your 1RM and speed lift them)

Just my thoughts...your only gonna lift these weights once come May so you may want to try doing heavier reps but less of them. Keep some hypertrophy work in there cos you cant max lift more than twice a week effectively.

 

[84bandit]

ohh man, what a workout.

legs day (raw)

drink preworkout (mri black powder)
play basketball 10-15 minutes

powerclean
4 reps 135
4 reps 185
2 reps 195
then i fail to get 195 up 3 times, call it done

squat
10 reps 135
8 reps 195
6 reps 225
4 reps 295 (was pretty tired, not getting really good depth on these, just over parallel)

box squats
2 sets 135
10 reps

front squat
3 sets 135
10 reps

quad extensions
4x10
135,135,180,180

walking lunges
4x12
40,40,50,50(dumbells)

rdls
2x12
95 lbs

not a bad workout, kinda jittery, hating tuna fish(which i ate like 20 minutes before)

but not too bad, need to get a squat belt.

any comments?

 

[bigzach1234]

bro if you could put in 10 more pounds ur strength will prob increase dramatically..

 

[84bandit]

i know, and i've been eating as much as possible, but I just can't seem to do it. I'm gifting with a FASTTT metabolism, and it just doesnt seem to be working. Thanks for the link on the bench program btw, reps.

 

[SMD]

P.S. You thought about Plyometrics and bounding? I added so much mass to my legs doing a combination of both!

 

[84bandit]

like jumping squats and that stuff? ive messed with it a little, but nothing major. I might add that in the ext week or 2



todays workout-shoulders and calves (my calves are hurting for size, so im going to try training them 3-4 days a week, see if they grow then)

my shoulders still bothering me, so delt workout is light

smith overhead press
reps-10,8,6,4
weight-95,100,105,110

dumbell overhead press
4x10
35,35,40,40

overhead press machine
4x10,8,6,4
90,110,130,140

trap shrugs
8x10
225,315,405(yeah baby!),315,315,225,225(12reps),
225(12 reps)

pull ups (closegrip military)
2x10

calves seated calf raises
4x20
50,50,70,90

standing calf raises
4x15
180

feeling pretty good, shoulders just something i have to keep an eye on, but it felt ok today

 

[84bandit]

ohh boy, had a busy day, senior project, 2 workouts and swimming practice




workout 1- weightlifting class

clean 155 4x
185 2x
195 1x

skipped squats, still recovering from saturdays leg workout
(i aint no dummy, i know my limits)

swim practice, my 25m times are getting better, first meet is next thursday, hope i can turn a great time for 50 freestyle (states?)

then its TRICEPS!

pushdowns
4x10
100lbs (warmup set)

closegrip
4x 6,4,3,2
155,175,185,205(yeah!)

dips
5x6,8,6,5,4
unweighted(warmup 1st set), 45 lbs, 90,90,90

nosebreakers
4x6
75lbs

pushdowns(working sets)
4x8,6,4,4
110,130,130,150

calves
seated and standing, same as yesterday pretty much

forearms

reverse barbell curls
4x10
45,45,65,65

behind the back curls
4x12
135

 

[84bandit]

ohh boy, its amazing how close i am to overtraining some days. i can feel it, and im pushing things to the breaking point, but its all worth it, because im still making gains


today
swim practice (very frustrating day, had several mental errors in the water)

and back

bent over rows
4x8
135,135,185,185

pull downs
4x8
180,270,360(5 reps),270

cable rows
4x12,10,8,6
80,100,120,140

widegrip pull ups
4x6

military pull ups
4x6

very tired today, distracted about my performance in the water. need to get my head screwed on straight.

 

[84bandit]

Uggh, I havent slept well in 2 days. I started taking Centrum Performance (mulitvitamin) and i think that it is keeping me up at night. Im stopping taking it and see if I can sleep tonight.

Anyway, Had swim practice today, and I was absolutely DEAD

Then lifted legs tonight
rough workout, just had to put my nose down and do it

squat
4x8,6,4,2
135,185,225,305
(1st 305 wasnt parallel, got the second one deep though)

box squat
1x8
135

front squat
3x8
135

leg press
200 lbs
4x20

quad extens.
4x10
135,180,180,205

walking lunges
4x12
with 55 lb dumbells

calf work

 

[pavb10]

seems to me like ure overtraining bro... No offense but i used to do what ure doing to and i overtrained for like three years til i started getting hurt. Ure back workout looks fine but the other two of the last three look real bad as far as overtraining goes. If ure gonna do that at least get some serious aminos and protein in ya. Also the mental errors....u gotta get ure mind a rest from the gym as u give ure body one also. Otherwise u aint gonna have that drive to push and get it everyday. Just my two cents though

 

[84bandit]

thanks for the feedback man, im taking friday off, tomorrow will be an easy(relative) day, we are lifting as a team, so im taking it easy.

i really think that right now it is just fatigue, my weight is still up, no loss at all, and my strength looks really good. im still gaining on lifts. but i am going to slow down some and try to recover

 

[pmiller383]

You need to look into Westside Barbell Training ASAP. Google
WS4SB and Westside training and take in all the information you can.

The biggest tip I will give you right now is that if you want to excel in the Bench Squat and Clean you should train for those three lifts. All accessory work should be directly related to those movements.
Squat Moves:
Box Squat
Glute Ham Raises
Reverse Hypers
Good Mornings
Box Jumps

Bench Movements:
Benching
Board Pressing
Heavy Triceps, Lats, and Shoulders
Form can really make a difference on the Bench Press as well, learn how to set up properly

Clean:
High Pulls
Power and Hang Cleans
Front Squats
Snatches
Box Jumps
Speed Deadlifts
Cleans are a super technical lift, keep the reps very low but do a lot of sets.

Since you have trouble gaining weight I would suggest dropping your training down in volume but increasing the weights. If you can train 4 days a week and set it up like this:
Day 1 : Squat Heavy + Squat Accessory
Day 2 : Bench Press Speed + Back and finish with a few bicep sets
Day 3: Clean 8-12 sets of 1-3 reps : Quad Dominant Compound exercise 5x5 + Heavy standing ab work
Day 4: Bench Heavy + Tricep Heavy + shoulder stability and mobility

 

[orbitron3000]

sub'n in, man.

 

[84bandit]

pmiller, what would be good for standing ab work

 

[pmiller383]

http://asp.elitefts.com/qa/default.asp?qid=37622&tid=101
http://asp.elitefts.com/qa/default.asp?qid=54128&tid=101
http://asp.elitefts.com/qa/default.asp?qid=59845&tid=101

All of these can be done on a lat pulldown machine as well (except the second one i guess)

 

[84bandit]

thanks bro

voted for u too, btw

 

[84bandit]

today, no swimming, and more importantly, i got 9 quality hours of sleep!

i think it was the multi, i would take it right b/f bed, and then freak out,lol


anyways, had an easy day today, chest.


maxed out with 235 for bench today, first thing, so things look good.

anyways

flat bench
4x4,3,2,1
195,200,205,215

floor press(first time ive ever done it)
4x3 185

pec flyes
4x8,8,4,8
25,40,60,40 (dumbbells)

then a couple of cleans, and

DEADLIFTS!

4 reps 225
4 reps 275
4 reps 315
1 rep 365! this is my new max dead, and it was a piece of cake, i popped it right up!
405 (missed, got it up about a foot and a half)

and im done for the day

 

[orbitron3000]

lookin' solid, man. keep it up!

 

[84bandit]

todays workout, off day

ran a track sprinters circuit

400m warmup
stretch
400m

6x200m sprints
aiming for .30 times, hit a couple of 24s and 28s
(.24,.30,.28,.29,.24,.24)

so running them faster than called for


btw i revised all of my lifting using westsides trainings stuff, have to see how it works out.

 

[84bandit]

so todays workout was legs, i have rewriten everything with westsides stuff, at least what i have the equipment to do.

anyways

squats
4x 4,3,2,1
275,285,295,315(pr)

box squats 4x4
185,225,225,225

leg press
4x4
400,500,600,650(pr)

quad extensions
4x4
5 plates,6,7,6

calves

abs


two things happened today, my ex gf decided to show up at my gym, which she had NEVER been to, which was kinda weird

and two fat idiots were laughing and crap because i was Squatting!
"imagine that, squating in a gym!!!!!!!!!!!!!"

and because i was grunting, because i work hard, thats why i look like a million bucks, not a fat lazy queer. anyways

showed them up by leg pressing 450 lbs more than them, and felt like i could have gone for more.

 

[84bandit]

hey guys did back and biceps today

i went to one of my buddies christmas party tonight, and some girl was like dang, youve gotten a lot bigger since i last saw you :bb3:





anyways

back

supersetted wide grip pullups (4x8)
and pull downs
(4x8)
180,270,270,230

then 4x8 military pullups

bent over rows
4x8
135,185,135,135

that was it for back, really light day

then biceps

curls
4x8
35 dbs

cable curls
4x8
(1 handed)
30 lbs

cable curls
4x10
(2 handed)
50lbs

preacher curls
4x15,12,12,6
40,40,40,60

good day, took about 45 minutes, got a good pump, pretty happy with it

 

[84bandit]

whoo what a day, had senior presentations tonight, and got out early enough to hit the gym


anyway during weightlifting we hit legs

clean
12x1
from 155 to 205, could get 205, kinda tired

squat
5x5,4,3,2,1
225,275,285,295,315

hit the 315 easy! pretty happy about that

rdls
2x12
bar


then at about 8 tonight

chest! woohoo

flat bench
135x6
185x3
195x1
205x1
215x1
225x1
(stopped here. i didnt have a spotter tonight)

floor press
185x4
195x2
195x2
205x1
215x1(missed)

negative reps floor press(got a spotter finally)
4x1
275

called it a night
this workout was all about putting up max weight, using good form and power, to really load up my cns

 

[orbitron3000]

...i went to one of my buddies christmas party tonight, and some girl was like dang, youve gotten a lot bigger since i last saw you :bb3:
...

man, don't you just love that feeling? big ego boost. :thumbsup:

 

[84bandit]

heck ya man, even though im not chasing size, its still great to hear

 

[84bandit]

ok, todays wokrout was decent, played a like b-ball so good cardio today

anyways
in weightlifting

bench
5x5,4,3,2,1
155x5
185x4
205x2
225x1(missed, tired)

close grip
3x4,3,1
155x4
185x3
205x1(missed)

tired from chest last night, not going balls to the wall today

then tonight i just deadlifted.
225x1
275x1
315x1
335x1
365x1
385x1!!!!!!!!!!!!!!!!!!!!!! new max dead


that bring my totals so far to
squat-315(+10, probably could go 335)
bench-235 (+10)
deadlift-385(totally raw, no belt, no wraps)(+35!!)
clean-still 205, kinda stuck here

overall,showing good progress. next weekend i will probably hit a max on everything again and see where i am at.

 

[orbitron3000]

dang man! look'n good! keep it up -- maybe try mixing in a week or two of lower rep work to build a solid base and then go for max in the subsequent week(s)

 

[84bandit]

race tomorrow, same leg workout, cleans and squats, and then did kinda of a bloodflow workout tonight, to get my body ready for my race tomorrow, just bench biceps, closegrip, pullups, dips, overhead press, for 1-2 sets, high reps, to get bloodflowing and keep everything up and running.

wish me luck!

btw im swimming 50freestyle, 100free and 50freex4 relay

 

[84bandit]

so today, got my butt kicked at the race, but whatever

hit chest today, kinda pissed about the race, so the swimming training intensity is going to be upped. a lot.

focused on bench today

i am aware of my energy levels, but this was a good workout, given how much i raced today

bench
135x6
185x4
205x2
215x1
225x1
235x1(missed)

6x8
155,155,165,155,145,135

then bench dips 2x30

peck flyes
4x8
35,35,35,30

some rotator cuff stuff

and some dips(with assistance, 3x8, nothing big)

 

[orbitron3000]

keep tearin' away man. i've always found that anger is a good source of determination and motivational energy for me in the gym. just make sure you rest adequately -- you don't wanna burn out.