Highschool athlete thread

benmayro said:
What are good food i can take with me to school and eat for the calories. I dont have a fridge or a microwave so keep that in mind
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Tuna, almonds, pistachios, beef jerky, protein powder (mix w/water), peanuts.
 
i hate not really veing able to work out but its all for the best. official weight: 191. standardize test tomorrow so cant eat during them so i need a big meal idea for after school
 
Pasta or my own creation ground turkey pinto beans and brown rice first cook the meat at the same time everything else get a big pan dump all that sh*t I'n there add some hot sauce you all good bro
 
I like to get those frozen stir fry or veggies bags toss the whole thing into a frying pan with a little water and throw in some butter and whatever kind of meat you prefer (either cook it prior or make sure it gets cooked all the way through). makes plenty for one meal. probably more like two.
 
Not going to work to well without a fridge, but my preworkout meal/snack goes like this:

Higher CHO:
cup of greek yogurt
cup of dry quick oats
cup of mixed berries (frozen and defrosted, or fresh)
stevia to taste

Low cho:
cup of greek yogurt
3/4 cup of chopped up coconut meat
1/2 cup of mixed berries
stevia to taste


Br
 
i am maxing tomorrow woot woot! bench, squat and deadlift. i normally dl, bench than squat due to my want of seperating my leg lifts and being freshest for deads. any opionons?
 
today was a good day. i set a highschool record of 475 dead. my squat didnt move but i really didnt expect it to. i benched 275 and barely missed 285 but was to pooped to get 280!
 
benmayro said:
today was a good day. i set a highschool record of 475 dead. my squat didnt move but i really didnt expect it to. i benched 275 and barely missed 285 but was to pooped to get 280!
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Good job man solid numbers. Keep hittin it.
 
thanks bud for the support
 
ima switchong up my deadlift routibe today to shock my body. i am pumpp for it!
 
Gym was closed yesterday because of some powe issue. So ima going hard today with the deads!
 
maxing took alot out of me, shoulders are sore as hell. hiv me some stretches for tgem
 
ima feeling real bad with my shoulder. i have been lifting nonstop since january is a week off that baf?
 
You should be unloading once every 3-6 weeks.

Cut your volume in half and your intensity by 20-30%. Also, reduce your work days to 3 for the week.

In other words, if you do

4 x 6 @ 250 pounds for bench press normally for a workout

do 2 x 6 @ 200 lbs for bench press during an unloading week.
 
So I weighed and maxed today. Came in at 250.4 @ 6'2 (I know my bf% is pretty high so I'll need to drop that) but I got

1RM:
Bench - 290
Squat - 385
DL - 405
Power Clean - 240

Now if only I could find the motivation to get my @ss to the track and get running.... Man I got a long way to go.
 
yesterday, did alot of core becauase my shoulder has been hurting real bad. i discovered a new workout. lay on the bench, pick up 135 and do leg raises
 
I caution against the use of too many spinal and hip flexion exercises for the core....they will actually reduce your ability to produce power via squat and cleans.

Remember, core is more than just abdominals, a lot more, especially important if you are an athlete.

Br
 
i normally dont focus a workout towards "core". i have lately been expirencing some shoulder pain. so i wanted to avoided moving weights when rotation and exention of my shoulder hurts. actually i focused on obliques and lower back yesterday
 
Hey zir,

think you could give me an example of an intense "core day" workout to start using? I've been neglecting core-specific workouts.

CJ
 
mhsattack16 said:
Hey zir,

think you could give me an example of an intense "core day" workout to start using? I've been neglecting core-specific workouts.

CJ
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I don't think you need an entire day for your core. A circuit of 3-5 exercises at the end of each workout will be ideal.

Try to focus on these things:

Trunk rotation
Trunk anti-rotation
Trunk stabilization (via a bridge)
Trunk lateral extension/stabilization (i.e.: side bridge)
Glute activation
Psoas activation (if you are rectus femoris dominant)

An example of each
Hanging hip rotation, twisting med ball throws, wood chops, sledge hammer chops.
Swiss ball bridge circles, cable or landmine anti-rotations, lateral med ball catch from lunge position
Prone bridge with thumbs up reach, dragon flags
Side bridge, dynamic side bridge, dumbbell hip hikes,
Super dogs, supine bridge, supine single leg bridge, hip thrusts
Varios psoas march w or w/out bands

Br
 
shoulder is feeling alot better but ima gunna let it have a lil bit longer here just to be safe. i did legs today, love tge front squat. also did some hanging leg raises and obliques. those are hell
 
My shoulders been bothering me too at the end of bench press and during upright rows and power cleans. It's weird though because I've had two shoulder surgeries on my left shoulder but my right shoulder is the one that gets irritated. I'm gonna take a day or two off I guess.
 
i know, i hate having to take dauys off
 
mhsattack16 said:
My shoulders been bothering me too at the end of bench press and during upright rows and power cleans. It's weird though because I've had two shoulder surgeries on my left shoulder but my right shoulder is the one that gets irritated. I'm gonna take a day or two off I guess.
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Don't do upright rows. They serve little purpose and cause major impingement in the shoulder joint.

If you are feeling it during power cleans then you are jerking the bar up via an upright row motion and not using your hips to drive the bar upwards.

Do some remedial work in the meantime - face pulls, scapula depressions, external shoulder rotations, etc.
 
thats some good advice zir. my only issue is that my shoulder pops when i incline bench. if i do it. like i did wed. i rocks it for a week
 
i have noticed great gains in size and shape. 18in calves, 3.5in gain in my chest, good ab situation but my lats are like nonexistance, like the side of my ribs are so visibile. what can i do, like workouts
 
I don't feel it when I start with power cleans. But when I go heavy on benching 260+ it feels like an ache on the lateral aspect of the anterior sections of the joint. Then when I do power cleans they get worse. But on PC only days it's A-Ok.

Kinda confusing I guess.
 
It sounds like classic impingement of the supraspinatus tendon (one of the rc muscles).

Do you keep your elbows in and a narrower grip when you bench (i.e.: athletic bench), or do you use a powerlifting (wide grip, elbows in) or do you flare them out in poor technique?
 
I'll try and make a video to put up on here for everyone to critique when I get my workout in today. Which view would be best from an observational standpoint?
 
yuppers, except the sxhool gym is filled with douches so i cant let myself lift there
 
i havent been updating because i gave been studying for a "current event" madness tourny my school had every year. we are in the final four so we get a week pff. anyhow ima up to 195.2lbs and today is squatttttt day!
 
great squat day, my back feels so good, i warmed with 135 and worked my way up ftom 225 to 355, i lovee it!
 
thanka dude, and yeah 7 on 7 passing stuff start in late may and we got wed practice for that every week
 
Today's the day....I finally put up 300lbs on bench press!

Other than that it was a pretty uneventful time. My lifts have gone up slightly I worked up to 325 doing 5x5s on squat and 235x4 (failed on the 5th) for powerclean. I've never put up 300 on bench though so I'm pretty excited about that.
 
i cleaned for real today for the first time, i started with the bar and worked my way up to 185, what is a good goal for me?
 
Back when I was in high school the big boys and lbs would put up (ballpark) 225-250ish. Maybe one person got 265 or so. Powerclean is one of those lifts that are super beneficial (fun even) if you use correct form. If you've never done them before though, worry more about using a weight that you can handle correctly, rather than how many plates you can lift.
 
yupppers, thats why i started with the bar abd went untill the form was going somewhat, its going to be a main theme of my workouts
 
It's one of the most beneficial lifts for football. But it can be hard to find your sweet spot because (for me at least) I feel my form goes to sh*t when I go too light. keep up the hard work big guy
 
had to do a quick wirkout today, i had a national honor society meeting afterschool, had to stay late becausei got elected treasurer
 
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