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

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

  2. 84bandit
    84bandit's Avatar

    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
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  3. 84bandit
    84bandit's Avatar

    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
  4. 84bandit
    84bandit's Avatar

    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.
  5. 84bandit
    84bandit's Avatar

    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
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  6. 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
  7. 84bandit
    84bandit's Avatar

    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

  8. 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
    Muscle Pharm Rep

  9. sub'n in, man.
  10. 84bandit
    84bandit's Avatar

    pmiller, what would be good for standing ab work
  11. 84bandit
    84bandit's Avatar

    thanks bro

    voted for u too, btw
  12. 84bandit
    84bandit's Avatar

    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

  13. lookin' solid, man. keep it up!
  14. 84bandit
    84bandit's Avatar

    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.
  15. 84bandit
    84bandit's Avatar

    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.
  16. 84bandit
    84bandit's Avatar

    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
  17. 84bandit
    84bandit's Avatar

    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

  18. Quote Originally Posted by 84bandit View Post
    ...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.
  19. 84bandit
    84bandit's Avatar

    heck ya man, even though im not chasing size, its still great to hear
  20. 84bandit
    84bandit's Avatar

    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.

  21. 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)
  22. 84bandit
    84bandit's Avatar

    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
  23. 84bandit
    84bandit's Avatar

    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)

  24. 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.
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