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stevec087
12-16-2006, 05:18 PM
I didn't update my last journal for a while because I had to do the lacrosse workouts at school. Now I'm home for the break and have new goals to work towards by the end of the break. (Which ends January 23rd)

Current Stats
Bench: 150x1
Deadlift: 315x2
Squat: 285x1
Bodyweight: 156 lbs

Goals to reach by 1/20/07
Bench:185 at least one time.
Squat: 275x3
Bodyweight: 160lbs

stevec087
12-16-2006, 05:26 PM
Today was Pull/Legs, I varied the workout a little bit. Yesterday I went snowboarding for the first time this season so my quads are so, so, so sore today. I didn't do any leg work because of that.

Wide grip chins: BWx6, BWx4, BWx3, BWx2
Deadlifts: 135x6, 225x3, 275x3
EZ Curls: 65x8, 65x8, 70x7
Power Cleans: 95x3, 95x3, 135x3, 205xfail :bash:
BB Rows: 45x8, 95x6, 95x6, 105x6

Notes:
- Did deadlifts for the first time in like 2 months. 225 felt pretty good. First rep of 275 felt good but second and third rep felt like ****, I could tell I was rounding my back alot.
- My friend and I tried 205 on the power clean for the ****s and giggles. I only got it like an inch above my belly button.
- Wide grip chinups are hard!

stevec087
12-18-2006, 08:33 PM
Bought a power rack today from play it again sports for 75 bucks. Sweet deal. Also got two Olympic Dumbbells for 30 bucks each.

Flat Bench: 45x10, 105x5, 120x3, 135x1
DB Bench: 32x6, 42x6, 42x6,
Front Raise: 20x6, 20x6, 20x6
DB Tricep Extension: 40x8, 40x8, 40x8, 40x8
DB Snatch (each arm): 20x3, 42x5, 52x3

stevec087
12-19-2006, 03:07 PM
Wide Grip Chins - BWx6, BWx6, BWx5, BWx4
BB Rows - 95x8, 105x8, 105x8
EZ Curl - 65x8, 75x5
Back Squat (Parallel) - 135x8, 205x3, 225x3, 275x1 :thumbup:
Romanian Deadlift + Shrug - 135x8, 145x6, 145x6
Box Jumps - smallest box X 10, medium box X 10, largest box X 10

Notes:
- Hit new squat PR 275!

stevec087
12-19-2006, 09:36 PM
Went back to the gym again today with my friend. Did some DB snatches and GPP.

DB Snatches - 40x3, 55x2, 65x2
Box Jumps - Intervals 30 seconds
Squat Jumps - Interval 30 seconds
Treadmill - 75% Sprints

And a few other assorted things while waiting for my friend to finish up.

cphafner
12-19-2006, 09:41 PM
how did fall ball go?

stevec087
12-20-2006, 09:48 AM
Not as well as I had hoped. I was definitely out of shape and would often get winded halfway through practice. Skill wise I'm just as good or better than the defensemen on the team. Now it's just a matter of getting in good enough shape so that I can run with them. It should be a fun season and it will take alot of hard work to get decent playing time.

stevec087
12-22-2006, 01:26 PM
Ran some sprints this morning with my dog.
Jog/Stretch
15 sec sprint
15 rest
10 sprint
10 rest
10sprint
10 rest
10sprint
walk

Still feeling sore from the DB snatches earlier this week. Took it easy today.

Wide grip chins - BWx6, BWx6, BWx4, BWx4
Squats- 225x5 , 225x5 (box squat), 225x5, 225x4 (box squat below parallel)

Notes:
- I feel like my legs are getting so much stronger for some reason. All of the sudden I'm repping 225 and hitting 275 for singles when last month I was barely hitting 215 for reps.
- I was at my old highschool last night watching a bball game. After the game I went out to shoot around with some of my friends. I can now jump with no running start and touch the rim of the basket. A month or two ago I was 2 or 3 inches short of the rim.

Detard
12-22-2006, 01:58 PM
thanks for telling us where you got your squat rack. i never thought of play it again. im looking for a power rack aswell. hopefully they can hook something up

stevec087
12-22-2006, 03:10 PM
Yeah dude, it's hit or miss if they'll actually have what you want, but when they do its usually a sweet deal.

stevec087
12-25-2006, 08:24 PM
Bench Press: 45x10, 115x5, 125x3, 135x1
Close Grip Bench: 95x8, 95x8, 95x8
DB Shoulder Press: 20x12, 20x12, 20x12

Notes:
-The boring part of this bench routine is over; my next bench workout has me doing max reps and stuff which will be more fun than what it's had me doing these past few bench workouts.
-I think I'm going to try to hit 275x3 tommorow for squat. Then later this week I'm going to take a stab at the 225 max rep squat challenge.

stevec087
12-26-2006, 12:51 PM
Wide Grip Chins: BWx6, BWx6, BWx5, BWx5
BB Rows: 95x6, 95x6, 95x6
Squats: 6x135, 225x3, 250x1, 285x1, 285x1 PR

Notes:
-Hit 285 twice today for singles. I took a video of both of them but I couldn't figure out how to get them on the computer.

stevec087
12-28-2006, 04:03 PM
Bench Press: 115x6, 125x5, 125x6
CgBp: My elbow started hurting after the first set, so I stopped.
Bradford Presses: 45x8, 55x6, 55x6
DB Bench Press: 42x6, 42x6

Notes:
-Easy workout, gotta have some faith that my bench numbers will start going up soon.
-Dropped a barbell on my foot! gotta love working out barefoot! I hope it doesn't swell up, I gotta squat tommorow.

stevec087
12-29-2006, 01:49 PM
Wide Grip Chins: BWx6, BWx5, BWx4
Box Squats (16in box): 135x6, 225x3, 250x1, 285x1, 315xfail (ouch!)

Notes:
- Box Squats were touch and go, so I guess they weren't true box squats.
- I had planned on doing some DB snatches after the squats but failing on the 315 ruined the workout. I shouldn't have tried to up the weight 20 pounds.

stevec087
01-01-2007, 04:35 PM
Switched up my routine to ripptoe's 3x5. Only working sets are written below.

Flat Bench: 125x5, 125x5, 125x5
Squat (16inch box for depth) : 255x2, 225x5, 225x5
Deadlift (2 sec pause): 255x5

Notes:
-Was a little too ambitious with the squats, 255 was way too much, but 225 was too easy.
-Deadlifts were real easy, gonna shoot for 275x5 next time.

stevec087
01-02-2007, 10:15 PM
Got my wisdom teeth taken out today. All I ate today was a bowl of soup, I hope that I'll be able to workout tommorow. I'm going to have to eat a ****load tommorow to make up for eating nothing today.

stevec087
01-05-2007, 07:59 PM
Skipped wednsedays workout because of the wisdom teeth. Today's workout went pretty well.

Warmups Excluded

Flat Bench - 130x5, 130x5, 130x5
Back Squats (13 inch box) - 235x3, 225x5 (missed hitting box twice), 225x5 (nailed it)
Deadlift - 285x2 (****ty... squats killed me)

Notes:
-Over all a decent workout, breezed through the bench. I thought I was going to struggle through 3 sets of 130, but it ended up being eazy peazy.. will up it up to 135 next week.

-Squats went very well. Lowered the box to about 1-1.5 inches below parallel

-Deadlifts kinda sucked, deciding to throw on 285 was a stupid decision. I had 275 on originally but I was so pumped up from nailing the ATF squats that I decided to throw on another 10 pounds. Doing deadlifts after squats is so f'ing tiring. My legs are fried.

-So I'm still about 155-156 lbs. I haven't gained any weight since the original 5 pounds I gained in my first month of lifting (I've been lifting about 4 months total). I think I'm just going to maintain at this weight until after lacrosse season, then go on an all out bulk. I'm talkin like 6000 calories a day baby.

stevec087
01-08-2007, 01:48 PM
Real nice workout today, except for the hang cleans.

Standing Military Press: 95x5, 105x5, 115x3 PR
Push Press: 125x2
Power Cleans: 95x3, 115x3, 135x3, 145x1 PR, 185xF
Back Squats: 225x5, 235x5, 245x5
Pull Ups (Under hand): BWx8, BWx8
Wrist Roller (weight hook to stick by rope): 10lbs

Notes:
- Overall a really good workout. Nailed everything except the 185 power clean, I got the bar up to about my chest but couldn't catch it. My form really sucks on power cleans; the only reason I'm doing them is because it's one of the lifts the coach tests us on.

Edit: Ugh attempting the 185 powerclean was so stupid. I think I tweaked my right shoulder. :mad: No more powercleans for me. I'm gonna do DB snatches or high pulls to get ready for the test.

stevec087
01-10-2007, 01:25 PM
Great workout today. I nailed all my lifts.

Back Squats: (I experimented with narrower stances during my warmups, I definitely like my wide stance better.)
235x5
235x5 (belt)
235x5 (belt)

Flat Bench: (Felt really really easy, I'm debating trying 145 for 3 sets next week.)
135x5
135x5 (PR)
135x5 (PR)

Deadlift: (Warmed up conventional stance, then decided to try sumo for the heck of it. 275 went up really easy so I decided to throw 3pp to see what would happen. Nailed the first two easy, but wimped out on the third.)
275x5 (sumo, overhand)
315x2 (PR) (sumo, mixed, belt)

Dips: Easy
BWx8
BW(+15)x9

Plate Pinch:
25lb each hand - 30 seconds
30 second rest
25lb each hand - 30 seconds

Knee Raises:
12
10

Notes:
- I tried to do a corsician situp which I saw chubrock describe in his profile, but I kept on tipping over backwards whenever I raised the weight up.

stevec087
01-11-2007, 02:31 PM
Just ran a 6 minute mile. I am so tired right now.

stevec087
01-12-2007, 02:13 PM
Good workout today.

Standing Military Press:
105x5
105x5
105x5

Box Squat (12in, touchNgo): These were very hard, it's amazing how lowering a box 1 inch can make the lift so much harder.
245x5
245x4
245x3

BB Bent Over Row:
115x5
115x5
115x5

One Arm DB Snatch: Alternated arms. Starting position DB on floor.
35x1/1
50x3/3
65x3/3
70x6/6

Wrist Rollers: Weight hooked on rope which is then hooked onto a stick.
10 lbs
25 lbs (got it half way up)

Pull Ups (Palms In):
BWx8
BW(+20)x4

stevec087
01-15-2007, 12:46 PM
Took it easy today.

Front Squat: I need to improve my wrist flexibility. I'm looking to move away from back squats to focus on front squats.
135x4
135x5
135x5

Flat Bench: Okay, moved up 5 pounds
140x5 (PR)
140x4 (PR)
140x4 (PR)

Snatch Deadlift: I thought 185 would be easy but no, it owned me.
185x2

Notes:
- Trying to hit a 315x1 for back squat this wednesday. I head back to school next week, I'm not sure when were getting strength tested though. Hopefully soon because I want to stop back squatting so that I can focus on front squatting.

stevec087
01-17-2007, 09:29 AM
Standing Military Press:
105x5
105x5
105x5

Back Squat:
135x6
185x3
245x1
275x1
315xF (My spotter assisted me on it, so it doesn't count)

Wrist Roller: hands by waist, standing on large platform
25 lbs
25 lbs
25

stevec087
01-22-2007, 03:14 PM
As usuall I'm happy with my squatting and displeased with my benching. I think a nice bulk this summer will help my bench come along.

Back Squat: Got really, really good depth on these. ATF i think.
225x5
245x5
245x4 (bounced a little on these)

Flat Bench: Very dissapointing, I got 140 easily last week.
140x3
135x5
140x2

BB Bent Rows:
135x5
135x5
135x5

stevec087
01-24-2007, 07:21 PM
Practice starts next wednesday. I haven't been running as much as I should be. So today I went out and did sprints instead of lifting.

Warmup
Stretching

100 yds Sprint
100 yds Walk
100 yds Sprint
100 yds Walk
100 yds Sprint
100 yds Walk
100 yds Sprint
100 yds Walk
30 second rest
100 yds Sprint
15 second rest
100 yds Sprint

Walk/Stretch

I am dead tired.

bigmoney
01-24-2007, 07:43 PM
What Position are you? I'm NO expert on conditioning but Indian runs (sprint, jog, sprint) and parachute sprints transferred over to help me more explosive as an attack.

stevec087
01-24-2007, 08:03 PM
I primarily play close defense and occasionally play LSM. Parachute runs are a good idea, I'm gonna try to implement some of those this summer. Right now I'm just trying to limit the amount of pain that I'll be going through in the first 3 weeks of team conditioning by sprinting hard for the next week.

stevec087
01-29-2007, 03:36 PM
Back Squats:
warm up
225x5 ATF
225x5 ATF
225x5 A little below parallel, narrowed my stance a little
225x5 Parallel
225x5 Parallel, spotter helped me on most of the reps.

Bench: Baseball team stole all the benches

Chin Ups (Palm In): Totally fried my biceps
BWx6
BW(+25)x4
BW(+25)x4

Standing Shoulder Press:
95x2
105x2
115x1

stevec087
01-31-2007, 03:03 PM
.....

stevec087
02-06-2007, 06:32 PM
Worked out for the first time in a week. Been doing alot of running in freezing weather. I haven't really lost any noticeble strength yet.

Deadlift: (conventional, overhand)
225x5
245x5
245x5


Single Arm DB Shoulder Press (Standing):
30x6
35x6
35x5

Single Arm DB Bench:
35x6
40x6
40x6

Single Arm DB Row:
40x6
45x6
55x6

Cable Wood Chops:
30x12 (left side)
30x12 (right side)
30x10 (left side)
30x10 (right side)


Notes:
Easy workout, didn't push myself that hard. Have a 6:30 am practice tommorow. Peace!

stevec087
02-12-2007, 08:33 PM
Practice is going well, I've been playing well in practice, not sure if thats going to translate into playing time yet.

RDL's (3 inches below knee)
135x8
185x5
185x5
185x5 (mixed grip)
185x5 (mixed grip)
grip was shot after these

Chins
assorted grips, 3x6

Sitting BB Shoulder Press
95x2
115x2
135x2

Dips
BWx8
BWx8
BWx7

stevec087
02-15-2007, 07:17 PM
So I weighed myself yesterday and.... I now weigh 160. I think taking two scoops of nitrean a few hours before I go to sleep has helped me gain/maintain weight despite all the running I've been doing.

Deadlifts
135x8 (sumo)
225x5 (sumo)
275x5 (sumo)
275x3 (conventional) - Dissapointing
225x5 (conventional)
225x5 (conventional)

Single Arm DB Bench
40x6
40x6
40x6

DB Straight Arm Pull Over
50x5
50x6
50x4

Notes:
Quick workout, strength seems to holding okay.

Detard
02-16-2007, 10:07 AM
nice deadlifting man. strong back

stevec087
02-18-2007, 06:35 PM
^thanks dude

Back Squat
225x5
235x5
225x5
injured my quad earlier this week, probably shouldnt have squated tonight

Flat Bench
135x2
135x2
135x2
155x1 (pr) (got second rep half way up before failing)

Chins (Palms in)
BWx8
BW(+25)x5
BW(+10)x4

Dips
BWx8
BWx6
BWx6

Notes:
-Felt pretty weak, but thats to be expected since I only lift once or twice a week and I drank alot this weekend

stevec087
02-25-2007, 09:12 PM
So both my quads are pretty injured. Whenever I run my quads begins to hurt in the area right above the knee. I'm taking a break for squating and deadlifting, hopefully that'll help the healing process.

Single Arm DB Bench
45x6
45x6
50x6

Single Arm DB Shoulder Press
30x6
30x6
30x6
30x6

T-Bar Row Chest Supported
90x6
135x6
135x5

Pushups
EZ Bar Curls

Notes:
- First time doing direct bicep work in months, I need to start again, my biceps are really lagging behind my triceps.

- Body weight is fluctuating between 157-160

- Had a lacrosse scrimmage this weekend, our team destroyed the other team, I'm on the second line of defense and I got in for the 4th quarter and I played pretty bad. My legs were frozen and tight from standing on the sidelines for 3 quarters (It was sub 30 degrees out). I really need to work keeping my head on straight during practice and games, I usually end up making stupid mental mistakes (like going for the homerun check instead of playing good position). If I can fix that I think I'll be seeing alot more playing time this season.

stevec087
03-01-2007, 03:23 PM
Strength felt pretty blah today. My left quad seems to have healed. I still get sharp pain in my right quad & knee when running. I'm pleased with hitting 165 on bench, prolly could have gotten 170. Hope to hit 185 on bench by end of March. I'll prolly start doing light deadlifts again after spring break. I don't think I'll squat again until after season ends.

Flat Bench:
115x3
135x1
155x1
165x1 (pr)
175xmiss (got it up about 2 inches before failure)

Chin ups (palms in):
BWx6
BWx6
BWx6

Hammer Curls
35x6
25x8

Dips:
BWx8
BWx8
BWx6

stevec087
03-04-2007, 06:49 PM
Weight: fluctuating between 157-160.

DB Bench Press: (both arms)
50'sx6
50x6
50x6

DB Shoulder Press: (both arms)
30'sx6
35x6
40x6
45x5

BO Barbell Rows
115x6
115x6
135x6

Notes:
Felt pretty strong today on the pressing. The DB bench press was really easy, I feel like I could have gotten 60'sx6 for one set.

stevec087
03-07-2007, 11:30 AM
Flat BB Bench:
115x3
135x3
155x2
160x2

Chin Ups (Palms In):
BWx6
BWx6
BWx6

Standing BB Shoulder Press:
115x2
125x2
115x2

Close Grip Bench:
115x5
115x4

Notes:
-My triceps are fried.
- Going to los angelos next week with the lax team, we have a few games out there. Should give me a good time to take a break from lifting. Hopefully I'll be hitting 175x1 on bench when I get back.

bigmoney
03-07-2007, 02:58 PM
hey...hows your lax season going? You dont happen to play in the south texas division do ya?

stevec087
03-07-2007, 05:35 PM
Nope, I'm a freshman in college. I'm originally from Maryland, 30 minutes outside Baltimore. Right now I'm playing D3 ball. I played terribly the first 2 weeks of practice so now the coach has me towards the end of the 2nd line of defense. It's very, very frustrating because I know that I could be one of the top 3 close defensemen on the team if given the chance.

/end of rant lol

I've played a texas team at the vail shootout tournament going into my Junior year of highschool. Texas is starting to produce some good lax talent.

stevec087
03-19-2007, 02:04 PM
Got back yesterday from spending a week in California for Spring Break. I started the WS4SB program today. I can't wait to start deadlifting again this wednesday.

Flat Bench: Chest is bruised from getting punched there on friday night, might be why I could only get 155 twice.
115x3
135x3
155x2

DB Incline Bench:
35x8
35x8
35x8

Seated Cable Rows:
100x12
110x12
130x8

Face Pulls: I don't think I was doing these right.
Forgot the weights I did.

Side Bends:
45x10
45x10
50x10
50x10

stevec087
03-21-2007, 03:13 PM
Today was a good workout. It felt great to get back to deadlifts after not doing them for a while. Also, I've been playing really well in practice this week. I think I'm probably either the best or second best 1v1 defensemen on the team. I doubt I'll get that much playing time, as starting 3 defensement have been playing pretty well together. I weighed 156 lbs this morning when I weighed myself with no clothes and having not eaten anything. I'm making a concious effort to eat alot more when I eat in the cafeteria. Hopefully I can make it to 160-165ish by the end of this semester.

Deadlift (Conventional):
225x5
245x5
275x4

DB Lunges:
45x8
35x8
35x8

RDL's:Kept these light, didn't want to be incredibly sore for practice
70x12
110x10
110x8

Calf Stuff
Tried to be as explosive as possible on these

cphafner
03-21-2007, 07:19 PM
strength seems to be coming along nicely. You guys play any games yet? I'm shocked Gburg lost last weekend.

stevec087
03-21-2007, 08:47 PM
Thanks dude, I'm pleased with where my strength is right now considering all the running I've been doing.

We've played a few games. Most notably we played Ithaca who is ranked 13th in the country and lost 12-10 in that game but I think we could have won. As for the Gettysburg game... Haverford is program thats been on the rise the past few years. However I still think Gettysburg will win the conference championship.

stevec087
04-06-2007, 12:17 PM
Worked out today for the first time in like 2 weeks. Some good news is that I'm transferring to a new college next fall. Lacrosse ends in like 4 weeks so I'm going to go a huge bulk once the season ends. Strength is down but theres nothing I can really do about that, luckily it seems like I haven't really lost that much weight. I'm still about 157 lbs. Can't wait till I can start hitting squats and deads hard again.


DB Bench:
45x10
45x6
45x2

Rope Pulldown:
90x8
100x8
100x8

Chins:
BWx6
BWx6
BWx4

BB Shoulder Press:
95x7
95x5

Hammer Curls:
25x8
25x8
25x8

stevec087
04-11-2007, 05:42 PM
Sumo Deadlifts:
135x8
225x3
255x3
275x3
295x3

notes:
- All reps went up real smooth. Felt like I had perfect form..
- Body Weight is fluctuating around 156-157. It's impossible to gain wait at my college; the cafeteria food is abolutely terrible. I lose my appetite within the first few bites of whatever they are serving. Luckily I only have less than a month left at this school then I'm transferring down south!

stevec087
04-13-2007, 12:45 PM
Got a quick workout in before practice.

Flat Bench: 60 sec. intervals
135x6
135x5
135x5

Tricep pushdown:
70x6
70x6
70x6

Wide Grip Chins: palms in
BWx6
BWx5
BWx4

DB Shoulder Press
40's x 6
45's x 6

DB Hammer curls
25x6
25x6