Offseason Weight Training-Journal

[Whoopipally]

Hey everyone, Ive decided to start a journal for the sake of self-reflection and for others who might be interested.
Moving on, at the end my past season, I weighed 185 lbs. Currently im at 205 and hoping only to go up. This will be my last year for high school football and i want to make the best of it in hopes of college ball. Feedbacks always nice and suggesstions always help too! Thanks guys.

Tuesday: 2/22/11
Bench Press:
2x8 185,205
2x4 245, 255x3 only

D.B Incline:
3x8 160,170,180

Bench Burnout:
185x16

Bent over rows:
2x8 135,185
2x4 205,225

Lat Pulls:
3x8 150,165,180

Dead Lifts:
2x8 135,225
2x4 315,365x3 only

Overall decent day. Im hoping to get a few of these up soon, especially my dead lift...I was disapointed to say the least that i only pulled 365x3 this week when i did 345x10 last week. I just gotta shake it off i guess..Leg day tomarrow, peace.

[Whoopipally]

Wednesday: 2/23/11

back squats:
2x8: 135,225
2x4: 315,365

front squats:
3x8: 135,185,225

hang cleans of rack:
4x5: 135,155,165,185x3 only

push press:
4x4: 135,155,165,185x3 only

ham curls:
3x8: 120,130,140

I had a preety good day today, felt good and a bit tired now haha. Leg days always take the life out of me. Upper body/arms tomorrow so looking forward to that and then a nice 3 day break.

[Whoopipally]

Thursday: 2/24/11

incline press:
2x8: 135,185
2x4: 205,225x3 only

d.b. bench:
3x8: 170,190,200

sitting d.b. shrugs:
3x15: 170,180,200

skull crushers:
2x6: 95,105x4 only

military press:
3x6: 135,135,155x4 only

upright rows(machine):
3x8: 130,150,160

A decent day I would say. Started off preety strong but got a little tired towards the end(skull crushers and military were on the more dissapointing side) Anyway, I got a 3 day break now so hopefully I'll rest up and hit next week harder.

[Whoopipally]

Monday: 2/28/11 Week 8

Back Squats:
2x8: 135,225
2x4: 335,385

Front Squats:
3x8: 135,185,225

Power Cleans:
4x5: 135,155,185,205

Walking Lunges:
3x12: 110,120,140



Today i felt a bit under the weather, stomach issues,etc,. But i did my best to push through it and was happy for the most part on what i got. However, i wanted to get more workouts in than just these four but i just didnt have the time or stamina. But again, I am pleased i got the main ones done. Got bench day tomorrow so looking forward to that. Also, im close to hitting 210lbs in bodyweight and very very happy in doing so. I started off at 185lbs in Janurary so im hoping to pack on more. Idealy at LEAST 225 by the season but working for 235-up.

[BULK_BOY]

Solid work there bro. Nice numbers. Keep it up.

[Whoopipally]

Solid work there bro. Nice numbers. Keep it up.

Thanks man I appreciate it.

[Whoopipally]

Tuesday: 3/1/11 Week 8

Bench Press:
2x8: 185,205
2x4: 225,265(Needed help on the last rep)

D.B Incline press:
3x8: 140,160,180

Bench Burn out:
N.A: 185x15

Reverse grip bent over rows:
3x10: 135,185,225

Lat Pulls:
3x10: 150,165,180


Good day i would say. Got my bench up a little which is always good but was preety damn sore after that last set haha. Did some snapping and lineman work while the "Athletes"(lol) did some 7 on 7 work on our field today after workout. Man I cant wait for the friday night lights...anyway, i still have a long way to go and need to get bigger/stronger if i want to make an impression.

[Whoopipally]

Wednesday: 3/2/11

Front Squats:
2x8: 135,185
2x4: 225,265

Dead lifts:
2x8: 135,225
2x4: 315,405x1 only

Hang Cleans:
4x5: 135,155,175x4 only,175x3 only

Push Press:
4x4: 135,155,175,185


Half-ok day. Really P o'd about the last dead lift..i hate to make excuses but we ran out of chalk and after the first rep it completely slid out of my grip. Next week im really pushing it to get x4. Didnt get alot in but hey, got the big ones. Also, we started some conditioning/speed work after the workout and will continue it throughtout the season. One more day left this week, lets go.

[BULK_BOY]

Nice session.

You should try some Rosin (instead of chalk). Buy a small bag of Pitcher's Rosin. Works great! The more your palms sweat, the stickier it gets. :)

[Whoopipally]

Nice session.

You should try some Rosin (instead of chalk). Buy a small bag of Pitcher's Rosin. Works great! The more your palms sweat, the stickier it gets. :)

Hmm, never thought of that, preety good idea haha.

[Whoopipally]

Friday: 3/4/11

Incline Press:
2x8: 135,185
2x4: 205,225

D.B. Bench Press:
3x8: 160,180,200

Sitting D.B. Shrugs:
3x15: 180,200,220

Tricep Pulldowns:
3x10: 120,130,140

*Random Bicep Work*


Well, i was supposed to do this workout Thursday, but due to some college meetings i was unable to hit the gym. Im also posting this a day late...haha. Anyway, I really liked what I pulled and hope i will continue to grow.

[Whoopipally]

Monday: 3/7/11 Week 9

Back Squats:
2x8: 185,295
2x4: 335,375

Front Squats:
3x8: 135,185,235

Power Cleans:
4x5: 135,155,185,205x1 only...

Lunges:
3x6: 120,140,140


Honostly, I had a complete **** day today..Half the time i felt like i was either going to pass out or vomit and i didnt even like the numbers i got. With all the b.s. and stress of school and everything else, i felt completely unmotivated today. Especially when i got 205x1 when i got it x5 preety easily last week for **** sake...not to mention when we did speed and agility i wanted to kill myself and then proceeded to step on and somewhat break my ipod..overall just a bad day idk what else to say. Its days like these that i wonder if i even have the capabilities to play good college ball.

[Whoopipally]

Tuesday: 3/8/11

Bench Press:
2x8: 185,225
2x4: 255(w/help on 4th), 265(help on 4th again)

D.B. Incline:
3x8: 140,160,180x6 only

Bench Burnout:
N/A: 185x10

Reverse grip bent over rows:
3x10: 135,185,225

Seated Rows:
3x10: 160,170,180


Half-decent day if that..had a pain in my upper left shoulder the entire time.

[Whoopipally]

Wednesday: 3/9/11

Front Squats:
2x8: 135,185
2x4: 225,275

Dead Lifts:
2x8: 135,225
2x4: 315,405

Hang Cleans:
4x5: 135,155,165,175

One Leg Box Squat:
3x6: BW,25,45


Was preety happy on the the numbers today. Finally got 405x4 again so that was nice. First round of Max's start next week.

[BULK_BOY]

Good to see you coming Back around. ;)

[Whoopipally]

Good to see you coming Back around. ;)

Thanks bud, gotta long ways ahead of me haha

[Whoopipally]

Thursday: 3/10/11

Incline Press:
2x8: 135,185
2x4: 205,235

D.B. Bench Press:
3x8: 170,190,200

Shrugs(Machine):
3x15: 225,275,295x10 only

Military Press:
1x12: 115
1x10: 135
1x8: 155x5 only

Tricep Pulldowns:
3x10: 130,140,150

*Bicep Work*

Felt preety good today and enjoyed what i pushed around. Next week we start maxing so im giving myself a few days rest in prep for that.

[Whoopipally]

3/14/11 Week 10

MAX DAY(Round one) FOR TODAY AND TOMORROW

Current weight: 210lbs,6 ft 1



Bench: 300 lbs

Back Squat: 405 *(attempted 455, once i started going back up, legs failed,405 was set before that)

Dead Left: Tomorrow


Bitter-sweet day. I was really happy i managed to put up 300 on bench. However, i know i could get 455 but my legs just gave out. We have tomorrow to finish up everything so after I deadlift, i plan on trying squats again.(Which sucks because I know they somewhat contradict eachother)

[BULK_BOY]

Congrats on the 300 Bench. Nice job bro. ;)

[Whoopipally]

Congrats on the 300 Bench. Nice job bro. ;)

Thanks bra, it was preety awsome haha :)

[Whoopipally]

Tuesday: 3/15/11

MAX DAY

Dead Left: 500 lbs ( :D )

Totals: Bench: 300
Back Squat: 405
Dead Lift: 500
Total: 1205

Really really really really happy with the dead lift. Got the teammates cheering, adrenaline pump feeling, it was awsome. Yesturday, i screwed up a tad on squats. Got 405 because i failed at 455, but I know i can get in the 430,450 range. However, after dead lifts today i was to burned out to try again. But hey, im happy for the most part on everything so ill take what i got ;)

[Whoopipally]

Wednesday: 3/16/11

Back Squats:
3x15: 135,185,205

Power Cleans:
4x4: 105,155,185,205

Hamstring Curls:
3x10: 90,100,110

*Some random calf work*


Taking it easy for the next two days, really really really sore but thats expected.

[Whoopipally]

Thursday: 3/17/11


Bench Press:
3x15: 135,185x11 only, 155

D.B. Incline:
3x15: 100,100,100

Military Press:
3x10: 90,90,100

Bent Over Rows:
3x14: 135,155,165

Shrugs:
3x10: 140,170,190


Even more burned out today, so i took it easy again. but im taking the next week off to regroup and start up again. During school and running on the track, my legs just tightened up like crazy also...I couldnt even jog without a stabbing pain in my back or legs. Im guessing its from maxing with the addition of needing to drink more water/stretch. Hopefully working on that helps or i might be in trouble. Anyway, got a good 5-7days off so we'll see how i return.

[BULK_BOY]

Rest up bro. Feed yourself.

[Whoopipally]

Rest up bro. Feed yourself.

Yes sir, boy it felt good haha

[Whoopipally]

Monday: 3/28/11

back squats:
3x4: 135,225,315
2x2: 365,405

front squats:
3x8: 135,185,225x7

walking lunges:
3x6: 100,120,120

hamstring curls:
3x8: 105,125,140


First day back. A little tired so need to get back into things. But preety nice day.

[Whoopipally]

Wednesday: 3/30/11

front squats:
3x4: 135,185,225
2x2: 245,275

pause squats:
3x3: 135,185,205

dead lifts:
3x4; 135,225,315
2x2: 405,425x1

Hang cleans:
4x5: Did 2x5: 135 only

still sore from Monday, but had a good day. Struggled at the end but I did some heavy stuff before that so I won't beat myself to much. Missed yesturdays upper workout due to a college visit so I'll get back on it by tomorrow.

[BULK_BOY]

Get more Rest. Don't forget to Eat either. Rome wasn't built in a day.

Cheers.

[Whoopipally]

Get more Rest. Don't forget to Eat either. Rome wasn't built in a day.

Cheers.

Thanks for the continous support mate, and yeah, got friday through sunday off so ill take advantage of it.

[Whoopipally]

Thursday: 3/31/11

Incline Press:
3x4: 135,185,225
2x2: 245,245

D.B. Bench Press:
3x8: 160,190,200

Military Press:
3x6: 135,145,145

D.B. Front and Side raises:
2x6: 50,60

Pause Bench Press:
3x3: 135,155,185

Bent Over Rows:
3x6: 135,185,225

Tricep Pulldowns (Machine)
3x6: 140,150,160



Had a preety good day. Kept the weights going so got alot done. Using some personal stuff thats going on in my life as a motivator as much as possible in session, but i guess we all do that. Still having issues with shin splints, tightness while running, etc so i think i might see a physical therapist soon.

[Time+Patience]

Stopping in for the first time and your #s look very solid throughout everything!

What's your BW and age (I noticed you said "during school ...")

What's your current goals with your lifting?

[Whoopipally]

Stopping in for the first time and your #s look very solid throughout everything!

What's your BW and age (I noticed you said "during school ...")

What's your current goals with your lifting?

Thanks man. Glad to see some feedback. Currently I'm a junior in high school, age 16 turning 17 this April. Weighing in at 210-215 and hoping to gain more. My goals shortly put are to be the strongest I can for football next season. Also Wanna be in the best athletic shape possible, thus why I'm trying to fix this whole leg thing. Anyway, next max session this summer hoping to hit 315 bench, 460 squat, 520 dead lift

[Whoopipally]

Monday: 4/4/11

back squats:
3x4: 135,225,315
2x2: 405x1, 365

front squats:
3x8: 135,185,225

hamstring curls:
3x10: 120,135,150

push press:
4x4: 135,155,165,185


Still a tad sore, screwed up on back squats a little but I'll get past it.

[Whoopipally]

Tuesday: 4/5/11

bench press:
3x4: 135,185,225
2x2: 245,265

d.b. Incline press:
3x8: 140,160,170

bent over rows:
3x10: 135,185,185

lat pulls/seated rows:
3x10: 150,165,180

decline press:
2x8: 135,185

chinups:
5x6: BW

did preety good I'd say. Shoulders get a little achey at times so I gotta keep that in check. Also going to the doctor tomorrow for these leg issues.

[Whoopipally]

Wednesday: 4/6/11

front squats:
3x4: 135,185,225
2x2: 255,275

dead lifts:
3x4: 135,225,315
2x2: 405,425

pause squats:
3x3: 135,185,205

hang cleans off rack:
3x4: 135,155,175

ok day, felt preety good. Front squats are moving nicely so I'll move up next week. Also went to doctor today for the leg issue, getting an MRI soon.

[Time+Patience]

Hang cleans off of the rack? I'm sure I have a good idea of how you would do those, but what's the added benefit? You can do regular cleans from a dead stop position without coming off a rack.

I like the front squats weights, doing nice numbers.

[Whoopipally]

Hang cleans off of the rack? I'm sure I have a good idea of how you would do those, but what's the added benefit? You can do regular cleans from a dead stop position without coming off a rack.

I like the front squats weights, doing nice numbers.

Thanks man. And yeah we do do it from the dead stop position, we just call it hang cleans off rack because we do it in the rack instead of doing it on the dead lift mate or something. Which, we do anyway because their is no difference..haha

[Whoopipally]

Thursday: 4/7/11

Incline Press:
4x4: 135,185,205,235x3

D.B. Bench Press:
3x8: 160,180,200

Sitting Military Press:
2x8: 105,135
2x4: 155,175

Front and side raises:
2x6: 60,60

Pause Bench Press:
2x3: 135,185

Tricep Pulldowns:
3x6: 130,150,160

Chinups:
3x6: BW

Good day, had alot on my mind but whatever. Resting up for a few days and hoping to come back stronger. Also broke the freakin 100 lb dumbell today doing d.b. bench hahaha..after my last rep i put it down(not hard at all, seriously lol) and the thing literally broke in half..im just glad it didnt crack over my head. I might post a pic later.

[BULK_BOY]

Nice!!!!!! ;)

[Whoopipally]

:p haha

[Whoopipally]

Monday: 4/11/11

back squats:
3x4: 135,225,275
2x2: 315,365

front squats:
3x8: 135,185,205

power clean:
1x4: 175

tired and not to motivated today. Partially due to we did 40 times beforehand. Got a 4.89 so I'm preety content with that atm. Got an MRI tomorrow along with a dentist appointment so who knows if I'll have time for tomorrows session. Hopefully.

[Whoopipally]

Tuesday: 4/12/11

bench press:
3x4: 135,185,225
2x2: 255,275

d.b. Incline:
3x8: 160,160,170

lat pulls:
3x6: 170,180,190

seated rows:
3x8: 150,160,170

*some bicep work*

okay day. Had to keep it short because I went late at night because of the MRI.

[Time+Patience]

Pause Bench Press:
2x3: 135,185

Were these done in a speed fashion? It looks like you cut some sets short of failure, is that planned? I need to read back through your journal to get a feel for what you are doing with your workouts.

Are the workouts football oriented or set up by the coaches? Or do you have some freedom to do what you want right now?

[Whoopipally]

Were these done in a speed fashion? It looks like you cut some sets short of failure, is that planned? I need to read back through your journal to get a feel for what you are doing with your workouts.

Are the workouts football oriented or set up by the coaches? Or do you have some freedom to do what you want right now?

Once you reach your chest, we hold it for 3 seconds and push it off in a exploding/speed manner. And with pause bench, I don't put on as much weight as possible, just enough so it's comfortable. And the workouts have been planned by one of our coaches who is an ex powerlifter. He gives us about 4 more workouts than I usually do(so the younger kids don't just screw around after the core lifts). So I do have a little room to do some other things.

[Whoopipally]

Thursday: 4/14/11

incline press:
3x4: 135,185,205
2x2: 225,255

d.b bench press:
3x8: 190,190,190(couldn't go higher obviously...read a few posts above if you don't understand lol)

front and side raises:
2x6: 40,70

shrugs:
2x6: 190,225

tricep pulldowns:
3x6: 140,150,160

*bicep work*

*speed and agility work*

preety good day I'd day.

[Whoopipally]

Missed monday due to MRI...as suspected, shin splints only so nothing to bad.

Tuesday: 4/19/11

bench press:
3x4: 135,185,225
2x2: 255,275

d.b. Incline press:
3x8: 150,170,190

bent over rows:
3x10: 135,185,205

seated rows:
3x8: 150,165,180

plyo pushups:
3x10: BW

decline press:
2x8: 135,185

*bicep work*

decent day. Gotta stop arching my back on last set of bench.

[Whoopipally]

Wednesday: 4/20/11

front squats:
3x4: 135,205,245
2x2: 275,295

dead lifts:
3x4: 135,225,315
2x2: 385,455

pause squats:
3x3: 135,185,205

hang cleans:
4x4: 135,155,175,175

*ab finisher* (we do finishers almost every/everyother day, never mentioned them, (besides speed) so I think I'll start.)

really pleased on what I got for the first two lifts. gotta keep it going.

[Whoopipally]

Thursday: 4/21/11

incline press:
3x4: 135,185,225
2x2: 245x1,235x1

d.b. Bench press:
3x8: 190,190,190

military press:
3x6: 135,155,155

pause bench press:
3x3: 135,185,205

front and side raises:
2x6: 40,70

tricep pulldowns:
3x6: 150,160,170

*bicep work*

wasn't to pleased by the incline, kept arching back to much and didn't like what I pulled. However, it's my birthday(well, yesturday technically) so im happy haha.

[Whoopipally]

Monday: 4/25/11

back squats:
3x4: 135,225,315
2x2: 375,405

front squats:
3x8: 135,185,225

walking lunges:
3x6: 120,130,140

power cleans:
4x4: 135,165,185,-----

*navy seal finisher*

ok day, nothing breakthrough but I'll take it. A little sore in the upper right quad for some reason.

[Whoopipally]

Tuesday: 4/26/11

Bench Press:
3x4: 135,205,225
2x2: 255,275

D.B Incline Press:
3x8: 140,160,190

Bent Over Rows:
3x10: 135,185,225

Lat Pulldowns:
3x10: 150,165,165

Plyo Pushups:
3x10: BW

*Bicep/forearm work*

*Push-up finisher*

Was pretty satisfied with today. Still having this random ache in my quad, hopefully it wont screw up tomorrow.

[Whoopipally]

Thursday: 4/28/11

Incline Press:
4x4: 135,185,225,255

D.B. Bench Press:
3x8: 180,200,200

MIlitary Press:
2x6: 135,155
2x4: 175,175

Front and Side Raises:
2x6: 50,70

Skull Crushers:
3x6: 75,95,105

Happy with what I got, so hopefully ill improve even more next week. Took yesterdays leg day off and feeling sort of guilty...thought itd be better if i gave it a little extra rest for that achy pain(Which is still present.) Ill hit it hard next week.

[Whoopipally]

Monday: 5/2/11

Back squats:
1x10: 135
1x8: 185
1x4: 315
2x2: 385,405(failed on 2)
2x1: 405,405

*pro agility*

had like 20 min in the gym because we had to get pro agility times for the team..had to be done but wanted to do so much more..got a 4:59 which is decent I think.

[Whoopipally]

Tuesday: 5/3/11

bench press:
1x10: 135
1x8: 185
1x4: 225
2x2: 245,265
2x1: 275,295 w/help

d.b. Incline:
3x8: 140,170,190x7

bent over rows:
3x10: 135,185,225

lat pulls:
3x10: 165,180x8,180x8

plyo pushups:
3x10: BW

decline press:
3x8: 135,185,225

*bicep and forearm work*

*pushup finisher*

decent day I suppose

[Whoopipally]

Wednesday: 5/4/11

Front Squats:
1x10: 135
1x8: 185
1x4: 225
2x2: 245,275
2x1: 295,305

Dead Lifts:
1x10: 135
1x8: 225
1x4: 315
2x2: 375,405
2x1: 455,475

Pause Squats:
3x3: 135,185,225

Power Cleans:
4x4: 135,135,135,135

Wish I had more time, but we only get from 315-445 everyday, so im overall happy with today.

[Whoopipally]

Thursday: 5/5/11

incline press:
4x4: 135,185,215,235w/help on 4

d.b bench press:
3x8: 190,190,190

military press:
2x8: 135,155
2x4: 175,175

front and side raises:
2x6: 50,70

shrugs:
3x6: 225, 315, 315

skull crushes:
3x6: 75,115,115

pause bench press:
3x3: 135,185,205

*bicep work*
preety successful day, got alot done.

[Whoopipally]

Monday: 5/9/11

back squats:
1x10: 135
1x8: 185
1x4: 275
2x2: 335, 385
2x1: 405, 425

front squats:
3x8: 135,185,225

hamstring curls:
3x8: 140,155,170

power cleans:
4x4: 135,185,205,225

successful day I'd say, liked back squats and cleans.

[Whoopipally]

Tuesday: 5/10/11

Bench Press:
1x10: 135
1x8: 185
1x4: 225
2x2: 255,275
2x1: 285, 295 w/help

D.B. Incline:
3x8: 160,180,190x6

Bent Over Rows:
3x10: 135,185,225

Seated Rows:
3x10: 170,185,195

Plyo Pushups:
3x10: BW

Decline Press:
3x8: 135,205,245

*Bicep Work*

[Whoopipally]

Wednesday: 5/11/11

Front Squats:
1x10: 135
1x8: 185
1x4: 225
2x2: 255, 275
2x1: 305,315

Dead Lifts:
1x10: 135
1x8: 225
1x4: 315
2x2: 405, 455
2x1: 475,495