High School + Olympic Journal ...State/National Champ or death...

[vrizzle]

Im gonna start a Workout journal since it will be a good track of how much i lift daily so i can always add on to it and to not slack off. I do olmpic and Florida high school weightlifting. People in my other tread aren't helping me too much but as of right now i need to lose 10 pounds in the next 3 weeks and i HAVE to in the next 4.5 weeks. i have 6-7% body fat and I last weighed in at 138.9 poundsi have to weigh 129.0 or less. I have a knee injury right now so im only power snatching and and power cleaning. Cant think of much else to say sooo heres what i did today...

Power clean and Jerk - warm-up, 145x2, 160x1, 170x1, 180x1
PHC (power hang cleans) 125x3, 135x3, 145x3

nothing else b/c i couldn't workout today and wont much tomorrow but i will start up normally friday

[vrizzle]

o ya n i benched 210 w/ an hour long press call from my coach

[vrizzle]

felt kinda decent but didn't get a new max jerk

JERKS- warm-up, 170x2, 185x2, 200x1, 215x1, 235x0
(tried 235 3 times, kinda close one the first but i kinda stuck it out in front of me)

jerk press- 95x3, 125x3, 135x3, 145x3, 155x1

BN Press- 70x5, 80x5, 90x5, 100x1 (strange, I've gotten it for 4 before)

Bench- 135x5, 150x5, 165x3, 180x2, 195x1, 215xBURIED (we're supposed to go for a new max but i dont think i could have gotten all my other sets if i raised them any higher)

[sharkall2003]

Have any pictures?

Good luck on losing that much weight. You'll have to pretty much starve yourself to get down that much in four weeks.

[Detard]

yeah, seeing how low your bodyfat is already your going to need to eat like a bird to cut that extra weight. good luck though. those are some good lifts for your weight.

[sharkall2003]

I guess the only thing I could tell you to do is buy a "fat burner" and take some fish oil, flax oil, a multivitamin, eat very very little and work your ass off.

[debussy]

Here's a plan I used to use when I used to wrestled and needed to lose weight FAST:

You will need to lose 6 pounds up until the night before the meet. At night you should go for an brisk paced run dressed in three layers of sweat pants. You should aim for a 1-2 hour workout of non-stop movement. Go to bed after a small glass of water. You should weigh 2 pounds less by the end of this workout. Take a quick shower and then go to sleep in a couple layer of sweats.

In the morning you should be down 2.5-3 lbs. Before your meet, do not consume ANYTHING. In 3 layers of sweats, jog and chew on lemon drops. The lemon drops will make you salivate.... spit your saliva into a plastic bottle. The last pound will be the hardest to lose. After weigh-in, you will want to drink lots of Gatorade and eat a little bit of solid food. Right before your meet, you need to eat lots of easy to digest and sugary foods to boost your energy back and strength where it should be.

[sharkall2003]

Here's a plan I used to use when I used to wrestled and needed to lose weight FAST:

You will need to lose 6 pounds up until the night before the meet. At night you should go for an brisk paced run dressed in three layers of sweat pants. You should aim for a 1-2 hour workout of non-stop movement. Go to bed after a small glass of water. You should weigh 2 pounds less by the end of this workout. Take a quick shower and then go to sleep in a couple layer of sweats.

In the morning you should be down 2.5-3 lbs. Before your meet, do not consume ANYTHING. In 3 layers of sweats, jog and chew on lemon drops. The lemon drops will make you salivate.... spit your saliva into a plastic bottle. The last pound will be the hardest to lose. After weigh-in, you will want to drink lots of Gatorade and eat a little bit of solid food. Right before your meet, you need to eat lots of easy to digest and sugary foods to boost your energy back and strength where it should be.

I used to diet down like that for the hell of it. Putting on multiple layers and cycling, running, jogging etc. will definitely make you lose weight, FAST. I used to cycle at 1030 at night and wear 3 pairs of shorts, two shirts a sweatshirt and bring no water and cycle for a couple hours. Come back home and my abs would be a lot more visible and I would shed a couple more pounds.

[vrizzle]

thanks for the help, Ill try it out.

What a depressing day i guess pulls are like benching, if you do them to close together, then you'll suck the next time you try.

Power cleans- 135x3, 145x3, 160x2, 170x0

PHC- 125x3, 135x3, 145x3, 155x0

DSS (dead scoop shrug)- 205 for 5 sets of 3 reps

[vrizzle]

so-so day, nothing suprising, nothing special

Bench: 155x3, 170x3, 185x2, 200x2, 215x0 (i got it about 5" off my chest this time), 180x3, 180x3, 180x3

DB Bench 50x5, 60x5, 70x5, 80x (didnt get to try them i know i would have killed them, but class was over. Man!!! and the 70's were SOOOO easy)

not much as i said i should be full-time minus leg work come next week

[vrizzle]

not a bad day today. we're back to 5's again so heres how i did

bench: 135x5, 145x5, 150x5, 155x5, 160x5, 160x5

DB bench: 50x5, 60x5, 70x5, 80x2 (would've gotten them Friday, but o well)

power snatch: 95x2, 105x2, 115x2, 125x2, 135x2

close grip bench: 135x5, 145x5, 155x5, 165x3, 175x2 (was aiming for 3 on 175)

pretty decent not too hard or intense

[Jinkies]

If you werent at such a low bodyfat it would be soo much easier for you too drop weight, but assuming you weigh in the night before or a week before the actual meet you will have no problem reaching that.


Your not going to drop 10 pounds of fat, theres no damn way thats going to happen at your weight and bodyfat. You gonna have to rely on alot of water weight durings weigh ins, although it sounds risky drop all liquids and food during the day your going to weighin (assuming its night) and you should make weight if you weigh naked or come close.

Were alot different and I've never had to give advice to someone in your situation but I know i was weighing like 235 and dropped weight in a day to compete in the 225, I ended up weighing around 217 then was back to 235 the next day.

[vrizzle]

felt great today

power cleans: 110x5, 120x5, 130x5, 140x5, 150x5 easily stroked all my sets

PHC 135x3, 145x3, 155x3

[vrizzle]

felt ok...

jerks: 145x5, 155x5, 160x5, 165x5

jerk press: 135x3, 145x3, 155x3, 165x3(force repped last set)

DB press: 40x8, 45x8, 50x4(force reopped final 4) let me just say force repping those last 4 ruined the rest of my workout. I was supposed to bench and do weighted dips but my shoulders were just too dead.

bench: 135x5, 145x2(couldn't get another i was in too much pain and was too sore)

lateral raises: 10x8, 10x8, 10x8

Abs

[vrizzle]

felt like poo, but did ok

power cleans: 115x5, 125x5, 135x5, 145x5, 155x5

PHC: 140x3

DSS: 185x5 - hurt my knee so i stopped

clean pulls: 95x3, 105x3, 115x3, 125x2 (didnt pull the last one high enough) (not OLY style clean pull)

Str8 leg Deads: 135x5, 145x5, 155x5, 165x5

[vrizzle]

Nothin to say cept i weighed 138.3, which is some progress.

Bench: 145x5, 150x5, 155x5, 160x5, 165x5, 170x2 (I suck)

DB Bench: 40x8, 50x8, 60x8, 70x7 (I suck)

Power Snatch: 95x3, 105x3, 115x3 (felt bad so I stopped)

Jerks: 145x5, 155x5, 155x5, 170x5, my friend for the previous set was supposed to do as much as me but he had a big ego so he did 175x5 and I had to retaliate with 180x5 even though i was supposed to do 170x5

Jerk press: 95x5, 105x5, 115x5, 125x5

BN Press: 75x5, 85x5 (shoulder started to hurt so I stopped)

Weighted dips: myself for 3. supposed to do 4x8 but my shoulder hurt

Pushdowns: 25x12, 30x12, 35x12, 40x12, 45x7

Abs: Rockies: 1 set of 22, supposed to do 3x25 but i have weak abs and pussed out. Rev. crunches: 1x25, talking and forgot to do another other set.

[vrizzle]

I think i hurt my shoulder from Wed. those DB presses were killer.

[vrizzle]

Today was my best day in a VERY LONG time even though i only felt ok.

Bench: warmup, 155x5, 160x5, 165x3, 170x3, 180x3, 180x3 - GOT ALL SETS

DB Bench: 50'sx8, 60'sx8, 70'sx8 - GOT ALL SETS

Power Snatches: 95x3, 105x3, 115x3, 125x3, 135x3 (my previous best triple w/ full squat), 145x2 (my previous best double w/ full squat) - heck yea even though im not squatting im gettin hella stronger. - GOT ALL SETS

Close Grip Bench: 140x5, 150x5, 160x3, 170x3, 185x2 - GOT ALL SETS

Weighted dips: myselfx5, (myself+45)x5, (myself+70)x5, (myself+90)x4 - SOOO CLOSE, that would have been a new max set of 5reps by 10lbs

Pushdowns: 35x10, 40x10, 45x10, 50x10

push up plyo's: 3 sets of 30 - man my tri's were worn after this

ABS: crunches- 2 sets of 40, specials- didnt really do em, table tops- 1:26 didnt really try. If u can tell I HATE ABS

my abs are still sore from friday's rockies. its the only ab workout that makes me sore.

[Stumprrp]

deffinatly a cool journal, good luck man!

[vrizzle]

thanks, ill need it to go to state this year.

[vrizzle]

woo hoo another day more weight to throw around.

POW Cleans: 120x5, 130x5, 140x3, 150x3, 160x3

PHC: 140x3, 150x3

Clean Pulls: 100x3, 110x3, 120x3, 130x3, 135x3 (awesome went up alot on these, n they're not the OLY style clean pulls)

DSS: 185x3, 185x3, 195x3, 205x3, 215x3, 225x3

Str8 leg Deads: 140x5, 150x5, 160x5, 170x5

Good Mornings: 75x8, 85x8, 95x8

LAT Pulldowns: 62.5x8, 72.5x8, 82.5x8, 92.5x8

REV. Hypers: supposed to do 3 sets of 8 but too easy, so i did 24 in a row

[vrizzle]

Today was a BAD DAY first off I found out I got a referral for skipping class and I had to tell my coach b/c they find out anyway when anyone on the team gets a referral. And when we get a referral we get EXTRA DUTY. NOT FUN. you'll see what it is at the end of my workout.

Jerks: warm up, 170x5, 170x5, 180x3, 180x3, 190x3, 195x3

Jerk press: 120x3, 130x3, 140x3, 150x2 (I SUCK)

Bench: 165x3, 170x3, 170x3, 180x3, 180x3

DB bench: 50'sx5, 60'sx5, 70'sx5, 80'sx2 (I SUCK)

BN Press: 75x5, 85x5, 95x4 (I SUCK)

Dips: myselfx5, (myself+45)x5

Rear Delts: 10x8, 10x8, 10x8

EXTRA DUTY!!!: It was a circuit w/ NO BREAKS doing military press on down then back to military press, it was the most tiring thing I've ever done in my entire life. Here it is-

military press: 95x5, 65x5, 65x5, 65x5, 65x5
DB press: 20'sx8, 20'sx8, 10'sx8, 5'sx8, 5'sx8
BN Press: 95x5, 65x5, 65x5, 65x5, 65x5
Lat raises: 20'sx5, 10'sx8, 5'sx8, 5'sx8, 5'sx8
High Pulls: 20'sx8, 20'sx8, 20'sx8, 20'sx8, 20'sx8

My mouth literally had NO MOISTURE, it was completely dry. I could not move a muscle, I just sat for about 15 min. O ya, n the second thing that made this a bad day besides extra duty was I busted my middle finger w/ a 5lb weight when i was doing lat raises. It looks ugly and bloody.

[vrizzle]

The moral of the story is: Don't skip class.

[Detard]

that sucks about the extra duty. killin the weights though.

[vrizzle]

so-so day,

POW Cleans: 125x3, 135x3, 145x3, 155x3, 165x3

DSS: 190x3, 190x3, 190x3, 190x3, 190x3

Clean Deads: 245x3, 245x3, 245x3, 245x3, 245x3

Neg Chins: 3x3: 1set = 5reps n on 5th, down count for 6, up, down count 6, up, down count 6.

Rev Hypers: 3 sets of 12