my quest for high school 1000 lb club! at 175 lbs.
11-29-2008 04:31 AM
believe it is out of 2400 now.. changed 3/4 years ago
11-29-2008 10:42 AM
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.
11-29-2008 04:15 PM
ohh man, what a workout.
legs day (raw)
drink preworkout (mri black powder)
play basketball 10-15 minutes
4 reps 135
4 reps 185
2 reps 195
then i fail to get 195 up 3 times, call it done
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)
2 sets 135
3 sets 135
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.
11-30-2008 12:46 PM
bro if you could put in 10 more pounds ur strength will prob increase dramatically..
11-30-2008 01:09 PM
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.
11-30-2008 05:19 PM
P.S. You thought about Plyometrics and bounding? I added so much mass to my legs doing a combination of both!
11-30-2008 06:46 PM
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
dumbell overhead press
overhead press machine
225,315,405(yeah baby!),315,315,225,225(12reps) ,
pull ups (closegrip military)
calves seated calf raises
standing calf raises
feeling pretty good, shoulders just something i have to keep an eye on, but it felt ok today
12-01-2008 09:29 PM
ohh boy, had a busy day, senior project, 2 workouts and swimming practice
workout 1- weightlifting class
clean 155 4x
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!
100lbs (warmup set)
unweighted(warmup 1st set), 45 lbs, 90,90,90
seated and standing, same as yesterday pretty much
reverse barbell curls
behind the back curls
12-02-2008 08:07 PM
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
swim practice (very frustrating day, had several mental errors in the water)
bent over rows
widegrip pull ups
military pull ups
very tired today, distracted about my performance in the water. need to get my head screwed on straight.
12-03-2008 08:01 PM
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
(1st 305 wasnt parallel, got the second one deep though)
with 55 lb dumbells
12-03-2008 09:05 PM
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
12-03-2008 09:11 PM
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
12-03-2008 09:29 PM
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.
Glute Ham Raises
Heavy Triceps, Lats, and Shoulders
Form can really make a difference on the Bench Press as well, learn how to set up properly
Power and Hang Cleans
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
12-03-2008 11:59 PM
12-04-2008 11:31 AM
pmiller, what would be good for standing ab work
12-04-2008 11:43 AM
12-04-2008 11:58 AM
voted for u too, btw
12-04-2008 05:34 PM
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.
floor press(first time ive ever done it)
then a couple of cleans, and
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
12-04-2008 10:41 PM
lookin' solid, man. keep it up!
12-05-2008 04:26 PM
todays workout, off day
ran a track sprinters circuit
aiming for .30 times, hit a couple of 24s and 28s
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.
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