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View Full Version : time to git r done....now or never



titanshogun
12-09-2007, 09:04 PM
(crossposted from my football post)

well our coaching staff is pretty much gone thanks to no winning seasons in 5 years, but if you want to read up more on that look at my post in the intro thread (i can't link to it yet).

anyways, i'm a junior, center and defensive end, weighed 205 at the beginning of the season but now i'm at 190. 6' 0", and my maxes are probably a lot lower than they were in June when i had been lifting consistently for months.

Bench - 190
Squat - 345
Dead lift - 365
my maxes are nowhere near that right now, our offseason lifting has just started. i have 8 months to (hopefully) at the bare minimum increase my my maxes to 40 pounds more than they used to be last June. (so at the very least i can be in the 1000+ club).

i'm also pretty damn slow for my size, i lost my speed after 8-9th grade for whatever reason and i want to get my 40 to like a 4.9 or something, right now it's above 5. should i do distance running after school, or sprints, or both? we do (or did) speed training that was incorporated into our lifting but i'm not sure if the coach that does that is stepping down too.

my goal at the end of this is to maybe make all district D end or center, i HIGHLY doubt that'll happen given my average performance this year, but i can have my goals right

unless i find some lifting program tonight, tomorrow morning i have to do what i've been doing for my lifting program for football (this also depends on if any coaches are there).

let's see i have to wake up at 6:40 and be at school by 7:10. i've got some spanish to do before i sleep so i could squeeze out a good 7 hours tonight.

titanshogun
12-10-2007, 02:52 PM
This morning - just as i feared. no coaches there. finally found someone to open the weight room and talked to a coach later in the day - we have (officially) no coaches as of now.

today i did

Bench

135 5x10
Started struggling at the end of set #3, and set #4 and #5 were especially hard. will do same routine Thursday to judge improvement.

after that was dumb bell incline (3x8). the bench really killed me so i struggled with the first set (with 45 pound dumb bells) so i had to drop to 40s with a spotter.

"high rows" machine with i think 95 per arm.

used the 10 pound weights in each hands for a shoulder workout 3 sets of 3x10 for everything (extended arms in the front, extended arms to the side, and the chicken wing type thing). that was a real burner.

seated rows with 70 pounds, 3x10. finished up with "skull crushers" or whatever that's called, 3x10 with the curling bar and 10s on each side for the first set, and 15s for the second set.

damn good workout, legs tomorrow.

titanshogun
12-11-2007, 03:04 PM
well i finished all my work...at 2. woke up late (7) got to lifting at 7.30 (not that late).

did squat, 4x10. first set was 135, then 225, then 245 for the last 2 sets.

rack clean 3x8 with 105 pounds. calf raises 3x12 with 90. leg press to finish off, 3x10 with 270 pounds. damn good burnout. couldn't do any other aux lifts because i had to finish homework. rest day tomorrow.

titanshogun
12-13-2007, 02:59 PM
bit of a light day today, i was tired as hell this morning. anyways, repped 135 3x10 (last set i had to spit into like 6-6 cause i couldn't finish). 10 "perfect push ups" between each bench set. did 3x10 with rows and lat pull down (same weight but i'm not sure what it was). tricep extensions with the rope, 3x10. dumbell incline with 40s 3x10. did the shoulder workout with 10s in each hand, 1 set of each direction (3 directions) = 1 set. 3x 10(in each direction). had to leave after that. need to drink my protein shake and i'll be good to go.

titanshogun
12-13-2007, 05:35 PM
i guess it'd be good to give a rough outline of what i do, hopefully you guys can give me some feedback.

Mondays/Thursdays

Bench
Dumb bell incline
rows
Lat pull downs
high rows
flies (with 10 pound weights in each hand, front, side, "chicken wing style)
curls (sometimes)
nose busters, some call it skull crushers (sometimes)

Tuesdays/Fridays
Squat
Dead lift
Rack clean
leg extensions
calf raises
leg press
hamstring curls

that's all i can remember, the aux lifts depend on how i'm feeling, how much time i have, and how many people are in the weight room.

i do all the cores at the very least and i don't usually get all the aux lifts i listed up there just because of time/how i'm feeling. i just listed all the ones i could do. on leg days i do squat and rack clean, or squat and dead lift. i've yet to do squat, rack clean, and dead lift on the same day (should i?).

any input is appreciated.

titanshogun
12-14-2007, 03:33 PM
ah, woke up late again. damn. anyways, did squat 4x10 (135, 225, 250, 250).

rack clean with 105, 3x8.

calf raises 3x12 with 90 pounds.

leg extensions with 30 lbs per leg and same with hamstring curls.

after that i ran out of time and had to leave. good week though.

titanshogun
12-15-2007, 10:18 PM
don't usually lift on Satudays, played 3 pick up bball games then i wasn't playing in the last one so i decided to do 10 10 6 on bench (135).

in between sets i did wide/close grip push ups.

titanshogun
12-17-2007, 02:21 PM
god dammit, today was a bad lifting day.

stayed up too late hanging out with my bro and his friends who are back in town, woke up late and didn't get to lift this morning. after classes were over i did bench (10x8x6 reps with 135) with push ups inbetween, then dumbell incline (3x8 with 40s and it was cake) then high rows with 90 pounds per arm.

the thing i don't understand is why my bench is worsening over time. did i burn myself out doing those 5x10 that one day, or what is it?

titanshogun
12-18-2007, 04:34 PM
good day today. started with squats 4x10 (135, 225, 245, 245). rack cleans (3x8) with 105 lbs. leg extensions and hamstring curls with 30 lbs, and calf raises with 90 lbs. finished off with 270 pounds on leg press, then drank 25 g protein shake and showered and went to school.

word on the street is a lot of rising seniors are not playing football, which is really bad. some say that they'll play come football season, and they're just saying it to get out of lifting.

titanshogun
12-20-2007, 06:15 PM
arm day, felt light. 3x10 135 on bench. 3x8 with dumb bell incline with 40s. flies with the 10s, bicep curls with 30 pounds + the curl bar. military press with 60 pounds plus the bar on a assisted lift thing.

didn't really feel tired after it though, when i don't feel tired after i lift it feels like i haven't done much (which is why i pack on the exercises).

titanshogun
12-21-2007, 04:19 PM
god dammit. didn't lift today because of the **** load i needed to study, and while i think i did pretty damn good on bio i made 1 stupid mistake which ****ed my BC test.

titanshogun
01-04-2008, 11:51 PM
well i don't really remember all that i did over break because i usually post it here. i lifted at the YMCA and at the place i play basketball, some days not as much as i would like. basically kept up with my routine. school's been killing me lately, missed morning lifting Thursday but lifted that night. dead tired this morning, basically slept as i lifted. not a good workout, i got to get my school stuff sorted out this weekend so it doesn't impede my lifting.

good thing the forums are back.

titanshogun
01-08-2008, 04:29 PM
didn't go to lifting at school, went to YMCA after school instead.

MONDAY

Bench

1x10 - 135

1x8 - 140

1x6 - 145

Dumb bell incline

3x8 40 (or 45?)

Flies (3 directions)

3x10 with 10 dumb bells

Decline Bench

3x6 135

Triceps

(behind the head with a plate) 35

3x12

Bicep curls

on machine thing, 3x12 with 50

Some back/ab workouts afterwards, and downed a good 36+ gram protein shake before i slept.

titanshogun
01-09-2008, 03:26 PM
another day at the YMCA

Tuesday

Squat

1x10 135

1x10 225

2x8 245

Rack Clean

1x8 105

1x8 110

1x8 115

Jumps

1x20

1x15

1x20

with a 35 pound weight.

Ran 0.5 miles.

Calf raises

3x12 105

Leg extensions

3x10 95

Leg press

1x10 255

2x10 275

borracho
01-09-2008, 03:29 PM
Looking good...how has your eating been?

titanshogun
01-10-2008, 06:39 PM
probably won't be able to hit the gym today, too much f'ing work to do.

bjohnso
01-11-2008, 10:46 AM
Welcome to WBB. You'll find tons of great info here on how to get stronger and faster.

RedSpikeyThing
01-11-2008, 11:02 AM
Good luck with football! You've got some good lower body strength which should serve you well. Actually, your lifts remind me of myself....built like a tank with a bb gun on top haha

titanshogun
01-11-2008, 08:06 PM
oh **** yeah, our maxes are pretty damn close.

uhh eating habits..try to eat anything with meat in it at every meal (except for like breakfast). down 1 or 2 protein shakes a day with about 20-30 grams (at least) of protein in them.

let's see today i did

Squat

225 3x10

Seated Squat (with assisted bar thing)

135 3x15

i'm not sure if it was 135, i don't think the bar weighs anything but there was two 45 lb plates on there.

Leg extensions

95 3x10

Calf raises

115 3x12

all i really had time for. did a ton of lunges + running to make me sore as hell.

titanshogun
01-13-2008, 10:49 AM
yesterday (Saturday)

Bench

135 1x10

140 2x8

Dumb bell incline

1x8

2x7

45 pound dumb bells.

bicep curls

3x10 60 pounds

chest compression? or butterfly?

3x10 105

triceps

3x12 with a 45 pound plate

Flies with the 10 pound plates

3x10 in each (3) direction

Bicep/Deltoid plate workout

3x20 above head 3x15 bicep with a 35 pound plate

some ab stuff and running at the end, drank my protein shake like 15 mins afterward.

titanshogun
01-16-2008, 06:56 PM
Tuesday

Squat

1x10 135
1x10 225
2x8 245

Rack clean

1x8 105
2x8 110

Leg extensions

3x10 105

Calf Raises (standing)

3x12 115

Jumps

3x20 35

Running and lunges

Leg press

3x10 275

abs, went home and drank my protien.

titanshogun
01-21-2008, 11:27 AM
Wednesday was a rest day, Thursday and Friday i didn't get to lift because of exams. got to do a bit of bench on Saturday and did some decline bench. i think the rest was actually good for me, i put up 135, 140, and 145 without a problem.

did some dumb bell incline, decline bench press and i had to leave. i'm hoping i can get into the gym today but i think it may be closed.

90kg_pwrlftr
01-21-2008, 12:43 PM
I would add in more tri work for your bench - CGBP & Dips. Dont neglect upper/middle back either - chins, pull and rows.
Would also add in more hammy work for your squat and DL - SLDL, GMs, pull throughs.
Throw in reversehypers for that explosive push off the line that you will need.

titanshogun
01-22-2008, 09:46 PM
thanks for the advice.

no lifting since saturday, it's exam week after all.

will try to do something but i've been studying nonstop.

titanshogun
01-26-2008, 03:37 PM
exams are over (finally).

played some bball, then lifted. felt really good today

Bench

1x10 135
1x8 140
1x6 150
1x4 160

Decline Bench

135

2 regular reps, 4 decline.

1 regular rep, 5 decline.

Lat raises (i guess that's what flies are called)

3x10 (in each direction)

Rows

90

3x10

Lat pulls

50

3x8

Tricep extensions

With the rope thing.

3x10 (weight not specified on the machine)

Bicep curls

3x10 50

Skull crushers

3x10 (45?)

Bicep curls (with the bar instead of machine)

3x8 60

Finished off with a little overhead/tricep workout with a 35 pound plate.

amazing what some R&R can do for you.

titanshogun
01-29-2008, 03:03 PM
Monday - legs

finally got back to lifting with my team, or lack thereof. Our old coach said at the earliest we won't have a coach until March, which is not encouraging at all.

Squat

1x10 135
1x10 225
1x8 255
1x8 275

Dead lift

3x8 225

Leg extensions

3x10 70

the leg extension machine at school is for whatever reason harder than the YMCA one, same thing with the hamstring curls and tricep machine.

Hamstring curls

3x10 60

Calf raises

3x12 90

Leg press

3x10 270

-------------------

Tuesday - Arm day

Bench

1x10 135
1x8 140
1x6 150
1x4 160

Decline Bench (lower as slow as possible)
1x4 135
1x5 135

Dumb bell incline

3x8 45 (each)

Lat raises (3 directions)

3x10 with 10 lb plates

Tricep extensions (with the rope)

3x15 15 lbs?

Rows

3x10 90

Bicep curls

1x12
1x10
1x8

45

Lat pull downs

3x10 70

titanshogun
01-30-2008, 03:10 PM
today - rest day.

still nothing on the new coach.

titanshogun
02-05-2008, 09:11 PM
January 31

Squat

2x10 135, 225
2x8 245

Felt kind of weak doing it.

Rack clean
3x8 105

Leg ext

3x12 90

Calf Raises

3x12 105

8 laps sprint, 4 laps lunges. (total of 0.75 miles)

Leg curls

3x10 90

Leg press

3x10 275

Abs, 4 more laps.

titanshogun
02-05-2008, 09:15 PM
Friday -

Ended up spending time at the rec center for a full 6 hours, most of it was playing basketball but i got my arm workout done.

Bench - i don't remember exactly what i did (i didn't write it down) but i was pumping out a lot
1x10 135
1x10 140
1x8 150
1x6 160
1x4 170 (i think i put it up 4 times, maybe it was 3 i'm not sure).
1x1 185

finally worked my way up and tried 195 but i couldn't put it up.

i don't remember the reps/weights of the other things, again i didn't write it down.

Reverse bench

Lat pull downs

Lat raises (3 directions)

Dumb bell incline

Rows

Bicep curls

Tricep extensions

Lifting 35 lb plate over head (for shoulders and for triceps)

Butterflies (chest compression?)

titanshogun
02-05-2008, 09:18 PM
Today - Leg day

Squat

2x10 135, 225
1x8 245
1x7 275
1x4 275 (failed in rep #5)

Power clean

Dead lift

0.25 mile run

Leg extensions

Calf raises

Leg curls

i didn't get to write down the weights this time, will do next time.

titanshogun
02-11-2008, 05:48 PM
damn i'm losing track of things, lifted 2/7 and 2/8 and today.

titanshogun
02-19-2008, 09:22 PM
god damn i'm being really bad with this journal thing, i lifted 3 or 4 times last week and twice so far this week.

i'm changing up my squat by going as low as possible it works me a hell of a lot more, but i have to drop in weight.

titanshogun
02-24-2008, 04:58 PM
lifted arms last thursday (2/21), was playing basketball Friday and my legs were cramping through all the games so i didn't lift legs. will lift arms tomorrow.

titanshogun
02-25-2008, 04:47 PM
I can feel my upper body is getting much stronger.

but..yet again i don't have any concrete numbers cause i don't remember. I do remember my last reps 5x with 165, a definite improvement. i also pushed up 155 1x5 and 1x6. did biceps, shoulders, triceps, and some more shoulders.

once i get stuff reorganized i'll get the numbers up again. i'm doing legs tomorrow. new coach in three days, i'm cautiously optimistic. leg day tomorrow.