my quest for high school 1000 lb club! at 175 lbs.
- 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
Muscle Pharm Rep
12-03-2008, 11:59 PM
12-04-2008, 11:31 AM
12-04-2008, 11:43 AM
All of these can be done on a lat pulldown machine as well (except the second one i guess)
Muscle Pharm Rep
12-04-2008, 11:58 AM
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
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.
12-06-2008, 04:07 PM
so todays workout was legs, i have rewriten everything with westsides stuff, at least what i have the equipment to do.
box squats 4x4
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.
12-07-2008, 08:34 PM
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:
supersetted wide grip pullups (4x8)
and pull downs
then 4x8 military pullups
bent over rows
that was it for back, really light day
good day, took about 45 minutes, got a good pump, pretty happy with it
12-08-2008, 10:37 PM
whoo what a day, had senior presentations tonight, and got out early enough to hit the gym
anyway during weightlifting we hit legs
from 155 to 205, could get 205, kinda tired
hit the 315 easy! pretty happy about that
then at about 8 tonight
(stopped here. i didnt have a spotter tonight)
negative reps floor press(got a spotter finally)
called it a night
this workout was all about putting up max weight, using good form and power, to really load up my cns
12-09-2008, 03:07 AM
12-09-2008, 06:09 PM
12-09-2008, 09:43 PM
ok, todays wokrout was decent, played a like b-ball so good cardio today
tired from chest last night, not going balls to the wall today
then tonight i just deadlifted.
385x1!!!!!!!!!!!!!!!!!!!!!! new max dead
that bring my totals so far to
squat-315(+10, probably could go 335)
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.
12-10-2008, 08:45 PM
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)
12-10-2008, 10:45 PM
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
12-11-2008, 10:03 PM
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
then bench dips 2x30
some rotator cuff stuff
and some dips(with assistance, 3x8, nothing big)
12-11-2008, 11:12 PM
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.
12-13-2008, 05:54 PM
new squat max! 335, felt like i could go for more, but i still got this, looking pretty good.
leg workout, tried deads and squats together, i was way too tired to dead more than 365.
so no more squat+deads
12-14-2008, 05:45 PM
today was back and bicep, with some abs
bent over rows
(failed on 8th rep on last set)
cable curls( i love these, great tension throughout the set)
60,70,80,90,80,70,60,50(no rest really, close together)
ab workout, and some rotator cuff stuff. i think my shoulder is finally getting better, so maybe incline bench will be added back soon
12-15-2008, 04:49 PM
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