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View Full Version : One Goal, One Last Chance, No Regrets.....



rbar89
03-04-2007, 07:46 PM
ABOUT ME:

I've been here for a while now but just got around to starting a journal. First to clarify my title, my goal is to be starting defensive end on my varsity football team this upcoming season. It will be my senior year so it's my last chance.

I've been lifting hard since the season ended following bigger faster stronger (BFS). I would rather do my own lifting but we have to go to the offseason lifting if we aren't in another sport. It is a decent program but some of the stuff I would do differently. But besides for that I still go to the gym on my own when I miss a day of lifting at school or we have a long weekend or something like that.

I created this journal to keep me motivated and keep track of my progress and hopefully get some advice too. The things I feel I need to do to reach my goal are to get bigger, more explosive/powerful, stronger, and faster so I guess pretty much everything. I am taking a weight gainer called cytogainer and the protein bars that HahnB(sp?) posted I am making and taking to eat at school. I don't really track my calories as long as I gain weight which I am (172lbs at end of season now I'm up to 186lbs), my goal is to get up to 215 before the season and maintain a weight above 200.(for some reason I really want to be 205).

I dunno, I would say the journal part of the forum is the part I look at the least so I'm just kind of babbling cuz I'm not familiar with journals. Anyway you can check out my signature for my maxes and I guess thats it for now.

I'm lifting tomorrow after school, so I'll post my workout then.....

rbar89
03-05-2007, 05:39 PM
Monday (explosive)
Max Day:

Clean: 5x95, 3x145, 1x200 PR (got on 3rd attempt) Up 15lbs
Towel Bench: 5x115, 3x175, 1x235 PR up 10lbs
Box Squat: 5x225, 3x315, 1x465 PR up 40lbs

Auxileries:

3x6:
close grip pulldowns: 145lbs
upward rows w/chains: 72lbs
db shoulder shrugs: 80lb db's
arms curls w/chains: 72lbs
underhand incline: 115lbs

BB overhead hangclean
1" pipes (our name for wrist rollers)
BB Bent over rows
chinups

Pretty happy with my new maxes. Today we did Clean, Towel Bench, and Box squat because wednesday we don't have lifting because of an early release when we would normally do box squat. I only need 15lbs more on my clean to get allstate, something I have never done before in offseason lifting.

Also I missed a friday workout a couple weeks ago so I'm a week behind and won't be maxing this week for bench, squat, and DL. I can't wait to max for those cuz I want atleast 315 for squat, 405 for DL, and I really can't wait to get the two plates for bench. A couple big milestones I think is 3 plates for squat and 2 for bench. I did 235 for towel bench so I think thats a good sign that I can get 225 for bench a week from friday.

rbar89
03-06-2007, 02:27 PM
Rest day today. Tomorrow I don't have lifting at school (early release) so I'll go to the gym myself and do my own stuff. :hump: Pretty much just gonna do a full body workout doing the stuff that we don't do in the school weightroom.

rbar89
03-06-2007, 09:14 PM
I'll post my diet for today, since it was a somewhat normal eating day for me (although I probably ate a little extra):

grams cals %total

Fat: 194 1744 37%

Carbs: 556 2131 45%

Protein: 207 829 18%

Total: 4721 Calories

rbar89
03-07-2007, 08:13 PM
Without weightlifting at school today, I went to the gym on my own without any real plan, except to do a full body workout and do the stuff I don't normally do at school.

Wednesday (Cardinal Fitness):

Decline Bench: 2x6 185
Lunges: 3x6 55lb DB's
Dips: 2x8
Chinups/Pullups: 2x6 one set of each
Cable Flys: 2x6 25
Squat Machine: 2x8 225
Cable Rows 2x6 120
RDL's 2x8 135
Leg Curls 2x6 60
Leg Extensions 2x6 80
Seated Calf Raises 2x12 90
Military Press 2x6
Lateral Raises 2x8
Close Grip Bench 2x8 125
Cable Curls 2x6 57.5
Back Extensions 1x15
Abs

I know it seems like a ton of volume, but I really felt good throughout, must have been that I didn't do any of the big three so it was as taxing. Also I only did two sets of almost everything so it wasn't all that much volume plus I did a lot of easy lifts.

Your probably thinking why didn't I do any of the big three and why did I do a squat machine instead of squats and it's because friday I'll be do the big three at school weightlifting.

rbar89
03-08-2007, 02:40 PM
Thursday: Rest

Fitday Report will be posted later tonight.

EDIT: Ya I was busy

rbar89
03-10-2007, 12:37 PM
Friday (Strength):

Squat: 5x255 5x245 10x205
Bench: 5x190 5x185 10x165
Deadlift: 5x335 5x315 5x315


Decent workout yesterday, didn't do any auxilleries except wrist rollers and I think overhead pumps because I had to go to work and I was still not 100% from Wednesday.

You guys think I'll get two plates for bench when I max next week since I did 190x5? I'm fairly certain I'll get 3 plates for squat max cuz the 255x5 was pretty easy.... Also I want four plates for deadlift, it's kinda cool get 2,3, and 4 plates for my maxes hopefully.

Built
03-10-2007, 03:45 PM
Hello!

Your caloric intake makes me weep. Lifts look solid. Looks like that "anabolic food" thing is really working for you. ;)

rbar89
03-11-2007, 08:55 PM
Goals for lifting this max week are to max 2 plates bench, 3 plates squat, and 4 plates deadlift.(trap bar with belt and straps). Plus our deadlift maxes aren't off the floor so thats why its so much higher than my squat. Regardless I think it will be awesome and a milestone to get 2,3, and 4 plates all on the same max day.

rbar89
03-11-2007, 09:21 PM
Hello!

Your caloric intake makes me weep. Lifts look solid. Looks like that "anabolic food" thing is really working for you. ;)

Ya but I probably ate more that day, for today my calories were right about 4,000. I'd say I probably usually eat around 3,800-4,200 a day.

rbar89
03-12-2007, 09:03 PM
I didn't feel good today at school so I didn't stay for lifting. I'm gonna go tomorrow and then Wednesday. Hopefully I can do two days in a row. Still hoping I can achieve my max goals on Friday.....

rbar89
03-13-2007, 07:28 PM
Tuesday (Explosive):

Clean: 175x4, 170x4, 165x5
Towel Bench: 185x10, 185x8, 175x10

Auxileries: 3x12
Close Grip Pulldowns: 125lbs
Upward Rows w/chains: 72lbs
Shoulder Shrugs: 80lb db's
UnderHand Incline w/chains: 115lbs

DB Hammer Bench 3x8 45lbs
Back Extensions
Overhead Hang Clean 3x5 65lbs
1" Pipes 2x10lbs

Good workout today, I was so tired after and now I have to lift again tomorrow since today was a makeup.....

rbar89
03-14-2007, 08:11 PM
Wednesday (Explosive):

Box Squat: 10x345, 8x345, 10x315

Auxileries:
Underhand Bench w/chains
Overhand Arm Curls w/chains
Wide Grip Pulldowns
DB Bent Over Rows
Trap Bar Shoulder Shrugs

Pullups
2" Pipes
DB Overhead Hang Clean
Incline Hammer Bench

rbar89
03-16-2007, 09:40 PM
Friday (Strength):
Max Day:

Squat: 155x5, 205x3, 315x1 PR
Bench: 135x5, 185x3, 230x1 PR
Deadlift: 225x5, 315x3, 405x1 PR

Auxileries:
Ran out of time cuz I had to go to work so I'm gonna go to the gym tomorrow and do them.


WOOOOOOHHHH!!!!!!!!! :strong:

I achieved my goal maxes of 2 plates bench, 3 plates squat, and 4 plates deadlift. Big milestone for me IMO.

They were all awesome to get and surprisingly the easiest was bench. I got 225 really easy, way easier than I thought it would be and so I went up and almost got 235 but then went down and barely got 230.

For squat it was my absolute max. It took me what seemed like minutes to get up and I think I was probably completely paused for about 5 seconds and I went up about a cm/second.

Deadlift I had to try three times to get it. The first 2 I just wasn't completely pumped, and I was tired from squat and bench. Lol, it felt so freakin heavy, so then I just got pumped the third time and dug deep and just barely pulled it out just like in squat.

So all in all it was a great max day and I accomplished lifts that I had been dreaming of since freshman year.....

rbar89
03-17-2007, 08:00 PM
Saturday (Cardinal Fitness):

2x5-8:
Incline Bench
Dips
Lunges
One-Legged Squats
Leg Press
Cable Rows
Chinups
Pulldowns
DB Bent Over Rows
Military Press
Calf Raises 2x12

Glute-Ham Raises
Abs

rbar89
03-21-2007, 07:30 PM
Wednesday (Strength):

Squat: 10x225, 8x225, 10x205
Bench: 10x175, 8x175, 10x155
Deadlift: 4x365, 4x355, 5x325

Auxileries (3x5):
Incline Bench
DB French Press
Rope Extensions
DB Shoulder Press
Overhead Pumps

Pipes
Leg Press 1x10
1-legged squats
RDL's
Pullups

Decent day today breaking all of my set records. By the way we had a kid maxing today who did 585 squat, 405 bench, and 645 deadlift.

rbar89
04-16-2007, 08:01 PM
Haven't been keeping track of my workouts but today was a max day so I'll post it.....

Monday (Explosive): Max Day
Clean: 5x135, 3x175, 1x215 PR
Towel Bench: 5x155, 3x195, 1x250 PR
Box Squat: 5x245, 3x335, 1x500 PR

Auxileries:
Underhand Incline
Close-Grip Bench
Arm Curls
Upward Rows
DB Shoulder Shrugs

BB Overhead Hang Clean
Chinups
Jump Squats
Pipes


Today was really an awesome max day. I got All-State for my power clean (I needed 210). I got 215 pretty so I went up to 220 and was extremely close and I could have had it but the pain was too much cuz I caught it low and was going up but it killed my wrists/forearms. Coach said I couldve had it but that I was done. For Towel Bench I got 250 really easily surprisingly, and so I went up to 260 but missed it. For box squat man that was so heavy having 500 lbs on my back the bar was bending and everything wow. I was the 6th person this year to make it into the 500 club for box squat. I made huge jumps in all of my maxes today. I went up 15 (almost 20) in clean, 15 pounds in towel bench (easily), and 40 lbs in box squat.

rbar89
04-18-2007, 08:42 PM
Maxing this friday for Squat, Bench, and DL, not sure what I should go for, I'm thinking 335 squat, 245 bench, 425 deadlift, not sure if those are too big of jumps cuz it would seem like it but I've been progressing very well lately and with monday's maxes going up so much I think I may be able to do it.....

What do you guys think?

rbar89
04-28-2007, 10:15 PM
I had my first meet today, its pretty fun. It ended up sucking in a way though since I just missed the podium for my weight class. I ended up getting a squat pr (335) but couldn't get my bench max, or my clean max. I first did 205 for clean easily, then went for 220 twice cuz I was so close and didn't get it. I would have had 215, plus bench I know I had 5 more in me. If I would have I would've gotten third place. But what can ya do....

rbar89
06-01-2007, 09:59 PM
Well I know I haven't been posting in my journal too much, but I just did my last maxes for the football offseason training.

I ended up getting 245 bench, 350 squat, 445 deadlift (I think I can get more), and 240 clean (the one I'm most pround of).

So how do you guys feel my progress was?

Now that I am done lifting at school I can lift on my own. I'm probably gonna do basically WBB1 just like last summer, or is there something else I should do?

rbar89
06-02-2007, 12:32 PM
I guess no one posts in these things until you have an established name.....