hey guys, i've been learking for a while, but only posted on bb.com. I'm 20yrs. old former college bball player, currently about 6'5 265, will be lifting in whatever class i eat myself into, current best ever lifts are
My primary goal for the meet is to just not bomb out, if i achieve that, my sights are set for 6-4-6, to total 1600, but we'll see how it goes. Any feedback is welcome
I've been sick (lost 25 lbs in 2-3 days), and am easing into a pretty heavy volume weaks 2-5/6, then i'll cut back the volume dramatically
Low box squat
worked up to
(all raw, no belt even)
1-leg leg press
Deads felt light and fast, squats weren't very heavy, but i had a tough time getting down to that box, resulting in me gm'ing off of it too much... I think i'll use this box for speed work with briefs on to get me used to that depth.
I was pretty gassed (hadn't lifted in a couple weeks)..will try to do a little active recovery and abs Tuesday
5 board press
My tendonitis was HURTING after this, so i took some ibuprofen and a couple hours off
came back.. arms were still sensitive
overhand strict bent over bb rows
well, i wasn't speedy today, but that's okay, i just wanted to get some work in, i'll focus more on speed during upcoming weeks
box squat w/ straps down
225x3 add choked greens
My bicep tendonitis was bugging me a bit in both arms, and i jammed my pinky finger racking the second set with 3 plates, and that to an accidental pre-workout nap, and my music no playing today, and my head just wasn't where it needed to be, no excuses, got to have a better workout next time. Bar was moving waaaayyy too slow, i mean, it wasn't overly heavy feeling, just was slow.
I did these a little different than usuall, i allowed a lot of knee bend, and kind of tucked myself into a ball, with my chest hitting my thighs, i actually felt these a bit in my quads...they felt super light though, but i felt good (but tired-i RARELY do reps, on anything) doing them
calf raises on lg press machine, 4 plates/side
close grip bench
I got super sick and lost 25 lbs, it seems my bench is being affected the most by the weight loss. i'll get it all back (i'm about halfway there) but it's tough... tendonitis was sore afterwords, not terribly, but a decent amount
...again tendonitis hurting
kept it light, and surprisingly tendonitis didn't bother me that much, but it just showed me how LITTLE muscular endurance i have:S
bent over lat raises (15x10) supersetted with db curls(2 hands at a time, 50x10)
This tendonitis is being a big pain in the ass, i got another 2 weeks to go before a deload week, we'll see how i go as i really want to get some volume in to help facilitate some adding of size in these next few weeks, after the deload i'll be focusing much more on dialing my form in
low (1-2' below parallel) box squat with suit bottoms
135x5(yes, i can get there with my suit)
405x1-felt pretty good
425x1-was a bit of a grinder, i think my stance was a bit too narrow, ended up gm'ing the weight a bit
440x1-felt better than 425, my form was a little more dialed in, figured i'd throw a couple more pounds on and see how it went
455x1-felt good, hard, but good, i maybe had 10 lbs left, i considered it, but figured i'd stop their, as i'm trying to get volume in, peak, and make sure i don't miss any lifts
concentric only gm's from a little bit high position
I did some jumping and throwing objects by warming up and practicing shot put a bit with the schools team immediately after for about 30 minutes, i'll do some AB work later this evening
...and later that evening...
reverse hypers 50lbsx15x3 sets
oblique pulldowns on pulldown machine 100lbsx25/side x 4 sets
abductor machine stack x15 repsx3 sets
standing ab pulldown on pulldown machine 3x15 reps x 100lbs
I felt i got a lot of volume done today, and (at least for the earlier session) used some (relatively) high weights, all-and-all it was a good day, i ate quite a bit as well
Last edited by teamshower; 01-26-2009 at 11:38 PM.
"I F***ING SUCK AT BENCHING WORKOUT"
I got a new shirt today, it was free, and one size bigger than the shirt i'm ordering, also, i'll be puting about 20lbs (of bw) on, so i'm not too concerned that i could put the shirt on by myself relatively quickly...
warmed up to
put shirt on (too big new (used) f6)
255x2-got it about an inch from touching
285x1-touched, came up-not too difficult
300x1-touched, came up, but with a bit of a stall
310x1-" " but it was a grinder, and took a minute
315x1-" " it was VERY similar to 315, but even slightly harder still... i've hit 320 raw before, (i was sick and lost weight, so i think i'm probably at about 305 right now) needless to say, i wasn't too pleased with the bench.
I'm going to try to diagnose my weaknesses, which, in order, are as follows:
1. tricep strength
2. technique work
4. upper back work for stability
5. shoulder strength (i have weak shoulders, and i'm sure that can't help)
I then moved to a raw 4-board which again went terribly
285x4 (no leg drive for any set)
I think i'm just having bad day, but damnit.. i'm going to get work in!
wide grip pullups
strict jm presses,
So, i did lots of tricep stuff today, i have some tendonitis in both biceps bothering me, so it will be hard to fit speed work in, but, i'll do lots of upper back, and high rep delts, and tris on Friday
"DE Low/RE Up"
low box squat
in my Z suit straps down, didn't go very well, not nearly as fast as i'd have hoped...that was it for lower body stuff as i have ME lower on Monday
light weight upper body stuff to help combat tendonitis
strict millitary press
seated cable row
Then i just did some light high rep extensions, and curls on the cable machine
all-and-all i managed to avoid much pain which was nice, and i think i gave my body a little more time to recover, i won't usually be combining these days, but it was a nice little mini-deload, i think it will serve me well in the long run
deadlift+ one mini band wrapped around each foot, then the bar 3 times, then back around same foot (so shortened+doubled). In total, over 100lbs at lockout i'd guess, but, no added tension until about 1-2 inches off the ground
lots of jumping around weight and band tension in warmup until finally settled on above tension
bands+465x.5? ...it was slipping, just as i locked it up it fell out of my hand, not sure if it would have counted or not, but, as far as back+leg muscles go, i was fine.
bands+485x1 ...chalked up better, and moved my grip a TINY bit wider, so it was all on the knurling (i tend to have a very anrrow grip for sumo's) it was a grinder at the top, but definitely a clean lift
3plates+25/side, 1 legged
kettlebell pullthrough+ swings, 53lb
calf raise on leg press, 3.5 plates, 1 set x50 reps
Will do ABS today, workout went pretty well, only thing is i hurt something in my right forearm, not sure if it's serious or not, it doesn't really hurt, it just feels like it's really pumped up (the next day) so, we'll see how it goes, it happened trying to pull 465+bands, and i was still able to pull 485+ bands, so i think/hope i'll be okay, but, we'll see i guess
warmed up raw to 250
then, monster minis doubled (in a bit harder than normal way)+95x3
bent over bb rows
worked up to 200lbs
(had to cheat a fair bit...need to work on my upper back strength... a lot)
cable tricpe extensions
stack x 21 (cheating for last quarter of reps)
full goodmornings (bent knees, chest to thighs)
single leg leg press, 4 plates/side
glute ham raises
standing pulldown abs
(in these next few weeks, i want to try to put on some size+i'd like to be able to bench 225x15, right now i could have gotten 13, maybe 14)
...****, this exercise destroys my life, even without going heavy
strict standing overhead press
face pulls with green band
tricep extensions with green band
....still no word on my equipment OR singlet coming in, my meets April 4th, and it looks like my shirt+briefs may still be over a month away:S:S
wearing max dl suit, straps down+strangulator wraps
500 (<---likely my opener)...video of this lift, super clean, likely want to drop it 1/4' lower, to ensure whites, i think it's good though
525<--- 15 lb pr(y)
still wasn't too hard, this was my indicator lift, I figured if i could hit about 515-520, i'd be able to hit my 600 in April, so, i'm pleased.
good morning pull throughs (these are good mornings, done using a pull through motion)
85x3/arm (haven't done these in a while, i was quite dissapointed actually, i planned on working up to 120, but, i don't think i would have gotten them up for a single, even....only dissapointing part of my workout
situps with the 85lb dumbell on my chest
calf raises on leg press machine...5 plates/side
warmed to 2 plates raw- put on shirt
265x1(just missed touching)
320x0 (fell out of the groove... just missed touching, got scared, started pushing, stalled midway-as i was out of groove)
325x1 good gym lift, i touched, but, i didn't pause for any amount of time whatsoever... i'm still working in my way too big shirt (i can put it on by myself-easily) as my fitted one will not arrive for at least another couple weeks. While i get a little stronger put on about 10 more lbs, learn the shirt better, and get 1 size smaller shirt, i still think i'll be able to hit over 350 (kind pathetic... but, an improvement)
db floor presses, 100lbs
(first time doing these in a while)
db rows 100lbs
x20/arm (i love/hate these)
rolling tricep extensions, 50 lbs
halbert swings 30lbs
x12 (will go back to 25 lbs next week, this felt just a little too hard, to get full benefit)
Last edited by teamshower; 02-11-2009 at 07:09 PM.
( may start doing these a bit more, i'd like to clean 275)
10 sets of 5 reps, most (7?) sets were with the stack
Hey Ice Tea. Training is going well. Did you order new gear for the meet?
well...i tried to. I ordered from the Titan dealer, i didn't find out until later that he didn't have it in stock. I have a new f6, and a pair of centurion briefs but, i want them the start of March at the latest
machine chest supported rows
..today was supposed to be a really easy light day, and for the most part it was. My body still isn't accustomed to high reps, and even after today's workout i feel a bit queezy. The ohp's were harder than i'd have hoped, everything else easy
ME Lower/D-LOAD aka(i'm *****ing stupid and weak day)
...well, today wasn't a good day, i decided i'd go in, hit a deadlift triple, do no assistance, and go home... before the session even started i was just.... not feeling great (not sick, or injured...just not into it)
the bar felt heavy from the get
310x3 (really feeling WAY too heavy)
400x3 (i'm straining hard, already)
450x1 (didn't want to bother tiring myself out before my next set)
475x3...a PR, by about 20lbs... but, i wasn't happy, it felt too hard.
So, this is where the idiocy begins... i could, and should have called it a day there...not a great day, but not terrible..i decided i'd go for a single
510x1...took about 19 seconds to budge from the ground
...i thought that i needed to stop being a pussy, and just put some more weight on, and pull hard... my all-time pr is 550, and my goal for my meet April 4 was 600
so, i loaded more weight on
535x0(didn't budge off the floor)
there are many contributing factors to todays debacle.... i figured i should have been good for about 565-570 today.
1. I worked all 3 nights this weekend, not getting home until 4am... so, my sleeping was ****ty (+10lbs with better sleep)
2. I worked hard to get 470x3 (+10lbs if i was less tired from previous sets)
3. My form was a little off (+5lbs with slight tweak)
4. I haven't pulled straight bar weight for a while, so my body isn't acclimated to it (+5lbs)
5. I simply wasn't as strong as i thought i was (i should get at least 5lbs stronger in the next month and a half leading up to the meet
so, i figure i would have hit about 520 today, +35lbs, and my new goal for the meet is going to be 555, for a 5lb pr, to go with that, i still want to squat 605 (to beat the mark of 600 that somebody said they squated once)...and, round it out with a 340 bench, to hopefully hit 1500, in the 275 class... not a good total by any means, but i'll be happy if i hit it my first meet. (much of my ability to hit it will depend on whether i get my briefs delivered on time (currently, i have none) and also if i get my bench shirt delivered on time (currently the one i use is too big/old)...no excuses though, i'll try to hit 1500 even if i'm using my old shirt, and i turn my Zsuit into briefs
ME Upper (Deload)
concentric only pin presses (about 1.5 board height)
300x1...it looks like my old training journal is gone, so i don't know if this is a PR or not, which pisses me off.
(not much cheat)
Lower Assistance (deload)
kettlebell swings/pullthroughs (53lbs)
kettlebell swings/pullthroughs (53lbs)
today was a better workout, i felt like **** still... but, i did a good amount of work to keep me refreshed
ME Lower (skipped Assistance upper, as i wanted to rest before these hard weeks)
Conc. only gm's (off pins)
355x3(very hard...put on more weight)
395x3(had to cheat a bit, not a tonne, but a bit. This was 4 plates (35 lb bar) I can tell i'm not quite where i want to be at strength wise, but, feel i probably have a small window to still get a little stronger
225x3(....this was way too hard, my quad strength/form is ****ty)
x20...tried to do these sets as explosively as i could. I bring the bell all the way up to over my head,... these hit my middle back quite a bit, actually.
I'm please with how today went, will do some abs tomro.
When do you get into your squat suit next and are you going to video it?
just going to go straps down on to a box next monday (may, or may not film)
Then on the 9th I'll be in full gear, and definitely be filming it for last second tweaks. Then no gear on the 16th, squat & dead openers on the 23rd.