Stats
6,0
165lbs
age: 16
BIG THREE
Deadlift: 350lbs
Squat: 250lbs
Bench: unknown (i’ve been doing standing barbell press)
Just posting here to record my progress in weightlifting and basketball. I’m currently heading into grade 11 next year. I really want to dunk sometime this summer. My main goal is to become as athletic as possible this off-season for basketball
August 21st/09
Edit: I have finally dunked it so now i’m going go for a windmill yes it will take a while but I think it will be possible to do it in about a year or so.
Thursday August 27th/09
These are what my stats are going to be or higher in 6 months.
1 Rep maxes
Bench: 225bs
Squat: 315lbs
Deadlift: 405lbs
Chin up: 3x8+ 45lbs
Weight: 180lbs
Body fat%:7%
This is from my thread no excuses thread I have about 10- 14 weeks left I just thought I would post it to remind me of my goals. The deadlift is going to be the easiest I think. my weight is coming along quite well I just need to focus on eating consitently for these next 10 weeks
I am 172lbs now
[quote]Lift or die wrote:
Stats
6,0
165lbs
age: 16
BIG THREE
Deadlift: 330lbs
Squat: 250lbs
Bench: unknown (i’ve been doing standing barbell press)
Just posting here to record my progress in weightlifting and basketball. I’m currently heading into grade 11 next year. I really want to dunk sometime this summer. My main goal is to become as athletic as possible this off-season for basketball
[/quote]
Wanna race to a 2x bodyweight ATG front squat? I am FAR from reaching it and so are you. You are my perfect rival.
I will race to 2x bodyweight squat I don’t have the form for front squat and prefer the back squat and box squat. Although I play basketball so I have about 5-6 months to do it before my season . Currently I’m doing Joe Defranco’s best gains program for legs and westside template for upper body.
Bench day and helping
Bench
10, 115lbs
5, 135lbs
3, 145lbs
2, 155lbs,
1, 160lbs
1, 165lbs
My upper body is seriously lacking in strength and mass I probably could add 5lbs in about a week right off the bat lol.
Tricep pulldown 80lbs 2x10
Straight bar curl 60lbs 2x10
Dips(body weight + 10lbs) 1x10 1x8
I’m working out with my older brother right now so its good I have someone to push me.
Legs didn’t start defranos best gains program this week. I want to start it with my brother so I just did some other stuff
Box squats to parrellal 5x5
185lbs x5
205lbs x5
225lbs x4
235lbs x3
245lbs x3
walking lunges 55lb, 60lbs
10 reps each leg 55llbs
7 reps each leg 60lbs
Calf raise machine 3x10 I like this a lot better then calf raises with a dumbbell it feels like I can focus more with these.
All in all pretty good workout getting stronger. Lol I played video games till 4 in the morning woke up at 12:30 in the afternoon went to the gym at 1 played basketball for 2 hrs and a half and worked out. Come back home at around 5:00 and I hadn’t eaten anything all day. I was pretty proud that I got a good workout in. This won’t happen again I probably start going to bed consistenantly at like 12:00 at night. When I do DeFranco’s next week I’ll aim for this in my box squats.
185lbs x5
205lbs x5
225lbs x5
235lbs x5
245lbs x5
3 sets of max reps
pushups( These were solid)
34
15
10
Vertical pulling
Sternum Chin ups
8
8
8
4
Rear delt fly machine
70lbs 3x10
Medial delts
miltary press 90lbs
8
4
8
Traps/ arms superset
Rack pulls from start of knees
265lbs x10
245lbs x10
245lbs x8
Barbell ez curl 60lbs ( need to work on my biceps there weak in strength lol i’m pretty weak overall but that is going to change
8
8
5
My bodyweight today 167.5lbs It increased thats good I’ll weigh every friday. Good workout dunno if the rack pulls are going to be to draining we will just have to wait and see. I will try to increase my rack pulls agressively but by toward the end of the workout My back and arms are getting pretty tired
If you really wanna dunk add in some snatch and clean work. I’m six feet tall at 190 lbs and with 1 month of oly stuff added I went from a difficult 1 hand dunk to a fairly easy two and dunk (probably +3 inches)
[quote]mog16 wrote:
If you really wanna dunk add in some snatch and clean work. I’m six feet tall at 190 lbs and with 1 month of oly stuff added I went from a difficult 1 hand dunk to a fairly easy two and dunk (probably +3 inches)[/quote] https://www.enhancedfp.com/training/are-cleans-and-other-olympic-lifts-necessary-kelly-baggett
thats what I believe I’m not really lacking in reactivity
[quote]Lift or die wrote:
Bench press
10x90lbs
5x135lbs
3x155lbs
2x170lbs
1x175lbs
Felt my right arm doing a bit more work if anyone knows how to fix this it would be helpful.
Tricep pull down
75lbs 2x10
Straight bar curl
1x6 70lbs
1x10 60lbs
Dips + 12.5lbs
1x10
1x7
Abs.
[/quote]
Add in more dumbell work to fix the problem.
What westside routine are you doing for your upper body?
[quote]OooahhhCANTONA wrote:
Lift or die wrote:
Bench press
10x90lbs
5x135lbs
3x155lbs
2x170lbs
1x175lbs
Felt my right arm doing a bit more work if anyone knows how to fix this it would be helpful.
Tricep pull down
75lbs 2x10
Straight bar curl
1x6 70lbs
1x10 60lbs
Dips + 12.5lbs
1x10
1x7
Abs.
Add in more dumbell work to fix the problem.
What westside routine are you doing for your upper body?
[/quote]
I do the WSSB3 upperbody rep routine for upper body. I just do what my brother does on max upperbody day maybe i should fix that. I will add some dumbbell work in
Joe Defrancos greatest gains
No-explode pre workout got me pretty hyped up I’m new to pre-workout stimulates
6x3 low box squats
barx10
135lbsx5
185x3
195x3
205x3
225x3
235x3
255x2
75% max reps squat
10x195lbs
Eccentric glute ham raise
2x5
Split squats with front foot elvated 4 inches I held 2 dumbbells 60lb each throughout
10 reps each leg
4
5
seated calf raises 70lb
20
18
Foam rolling and strecthing gotta include this every time I do it so when I’m not doing it I can see if it makes a big difference
Notes:
Hmm I started to lose my arch once I got to the 75% squats my back was fried I maintained good arch in the max effort lifts though. 255lbs I should have got it 3 times i just didn’t arch my back enough or drive through hells and contract my glutes but its cool I still did good. I’m going to go for 270x2 for my last set next week.
Been doing upper body Westside for about 6 weeks. I’m doing a split with my brother because he prefers splits
I don’t really remember the warm-ups today so i will just put the working weight
Bench
5, 170lbs
4, 170lbs
3,170lbs
Incline Bench
5 135lbs
4x135lbs
2x 135lbs
Tricep extension
60lbs 3x6
Barbell curl
70lbsx7
70lbsx6
70lbsx4
Preacher curl I don’t no how much the bar weighs 2 tens on each side
3x8