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

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  1. 84bandit
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    my quest for high school 1000 lb club! at 175 lbs.


    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.

  2. 84bandit
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    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?
  3. 84bandit
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    and todays workout....back


    lat pull down 8x10
    180,180,270,270,180,180,180,18 0

    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
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  4. Registered User
    Australian made's Avatar
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    This looks cool. Good luck mate...if you replaced cleans with deads you'd get there easy
  5. 84bandit
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    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!
  6. Registered User
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    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?
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    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!
  8. 84bandit
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    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?
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    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.
  10. Registered User
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    does the ASVAB apply to annapolis? if so, take it, study how to do better, and take it again.
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    did that say you do 270lb pulldowns for 10...imma call bull**** on that!

    good luck reguardless!
  12. 84bandit
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    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.
  13. 84bandit
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    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
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    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
  15. 84bandit
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    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!
  16. 84bandit
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    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)
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    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...
  18. 84bandit
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    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
  19. Registered User
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    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/articl...ction=training
  20. dpfisher
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    Quote Originally Posted by 84bandit View Post
    i got a 1800 on the SAT
    Isn't the SAT out of 1600?
  21. Registered User
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    believe it is out of 2400 now.. changed 3/4 years ago
  22. SMD
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    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.
  23. 84bandit
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    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?
  24. Registered User
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    bro if you could put in 10 more pounds ur strength will prob increase dramatically..
  25. 84bandit
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    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.
  26. SMD
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    P.S. You thought about Plyometrics and bounding? I added so much mass to my legs doing a combination of both!
  27. 84bandit
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    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
  28. 84bandit
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    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
  29. 84bandit
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    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.
  30. 84bandit
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    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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