[quote]pbclax1 wrote:
Screw em man. When you lift double what anyone else does it dont matter. Keep killin it brotha and let the haterz hate![/quote]
Thanks, brother. It sucks because I don’t want to be away from my team, but it’s just that this program that they have us on could use a few tweaks and the coach isn’t open to any suggestions. I’d like to go out to a hardcore gym that I found and lift with the guys who actually compete, but, again, I’m in that sort of predicament as usual.
However, I did get to my commercial gym and was able to finish my workout. I was able to finish in about 15 minutes.
- Low Cable Rows
4x12x100
- Rear Delt Flyes
4x15x20s
- Seated Preacher Curls
4x10x55
Got a nice pump and still got some work done. As of right now, I’m just getting some food back into my system.
CS
Dude, you remind me of myself, considering you’re also surrounded by a bunch of douchebaggery. Except I don’t have a power rack lol.
[quote]xjusticex2013x wrote:
Dude, you remind me of myself, considering you’re also surrounded by a bunch of douchebaggery. Except I don’t have a power rack lol.[/quote]
I don’t even have a full rack. I’m stuck using half racks 
CS
Wednesday 12/14/11 - Max Effort Lower Body Day
Warm up
Max Effort Movement - Deadlifts off Mats
- Deadlifts off Mats (About 3" below knee)
Set 1 - 135x3
Set 2 - 185x2
Set 3 - 225x1
Set 4 - 275x1
Set 5 - 315x1
Set 6 - 345x1
Set 7 - 375x1 *PR. Seeing stars after this one.
I probably didn’t take enough time to do these. I think if I do more sets next week, I can get anywhere from 385-405.
- Reverse Hypers
4x10x140
- Seated Hamstring Curls
4x12xStack
They need more weight.
- Leg Press
Set 1 - 4ppsx10
Set 2 - 5ppsx10
Set 3 - 6ppsx10
Set 4 - Strip set. This was awesome. Here’s how it went.
1 - 7ppsx6
2 - 6ppsx6
3 - 5ppsx6
4 - 4ppsx6
5 - 3ppsx6
6 - 2pps6
This was totally brutal. Hard to walk afterwords and was about to puke.
- Standing Cable Crunches
4x10x160
Fin.
It was a good workout. Walking will be a challenge. Tomorrow is finally a rest day so I can just pig out and get some food back in me so I can hit it hard on ME upper body day on Friday.
CS
Following for the rants about coaches because I’ve fucking been there.
[quote]PlainPat wrote:
Following for the rants about coaches because I’ve fucking been there.[/quote]
For once I wish that they would just read the articles by The Angry Coach on EFS, but we all know that won’t happen.
CS
Just putting in some measurements so I can track my progress when it comes to size:
Current (December 14, 2011)
Quads - 24"
Biceps - 15.25"
Calves - 16.25"
Waist - 35"
Chest - 41"
Forearms - 13"
Shoulders - 52"
Goals (by August 4, 2012)
Quads - 26"
Biceps - 16.5"
Calves - 17"
Waist - 32"
Chest - 44"
Forearms - 14+"
Shoulders - 54"
Current best gym lifts (As of December 14, 2011)
Squat - 385
Bench - 275
Deadlift - 425
Goal lifts (by August 4, 2012)
Squat - 455
Bench - 335
Deadlift - 500
My current weight is about 185 and I’m hoping to get to 205 or 210 by August. I ran a 4.95 40 yard dash and I’m looking to run a 4.6, or somewhere in there.
I have 9 months to accomplish all of these things. Let’s get to work.
CS
Friday 12/16/11 - Max Effort Upper Body Day
Warm up
- Incline Bench Press
Sets 1-3 - 45x10
Set 4 - 95x3
Set 5 - 115x3
Set 6 - 135x3
Set 7 - 155x2
Set 8 - 175x1
Set 9 - 195x1
Set 10 - 205x1
Set 11 - 215x1
Set 12 - 225x1 *PR. This was incredibly easy. I think that I had 10-15 lbs left in the tank. Shooting for 235-240 next week.
- Triceps Pushdowns
4x15x65
- Medium-grip Lat Pulldowns (Palms in)
4x10x70
- Dumbbell Shoulder Press
Set 1 - 45sx12
Set 2 - 50sx12
Set 3 - 55sx12
Set 4 - 60sx10
- Incline Dumbbell Curls
4x10x25s
Done.
This was by far, the best workout I’ve had since coming back. Everything seemed to fall in place. Overall, it’s just been a great day. I got As on both of my finals, Barry Bonds didn’t go to jail, and I have a fun night ahead of me. Couldn’t have gotten any better.
CS
Thanks for the kind words, guys.
CS
Saturday 12/17/11 - Dynamic Effort Lower Body Day
5 minute stationary bike warm up.
About another 10 minutes of foam rolling and stretching. This made a huge difference today.
- Dynamic Effort Box Squats
Set 1 - 95x2 + 80lbs band tension at the top.
Set 2 - 115x2 + 80lbs band tension at the top.
Sets 3-12 - 155x2 + 80lbs band tension at the top.
- Dynamic Effort Deadlifts
Sets 1-2 - 135x1
Sets 3-8 - 185x1
These were nice and fast today.
- Suspended Goodmornings
Worked up to 225x3. Really felt the stretch in my glutes. Hopefully all of these goodmornings will help with my weak-ass glutes.
- Leg Press
4x10x405
- TRX Blaststraps Fallouts
4x10
These were killer. Thanks to StormTheBeach for showing me these.
Begin rant: I love seeing kids who come to the gym and workout for 6 months and not gain a pound or look any different from when they started. You would think that they would notice that what they’re doing ISN’T working for them? Maybe take a look at your diet and see what’s going wrong? How about your training? Your rest? These are all factors that beginners need to take into account when starting to lift weights. If you can just get these three things in order then the gains will come faster than you could have ever imagined.
/rant
CS
[quote]spar4tee wrote:
in for da rants lol[/quote]
As I’m sure many people are. Every once in a while I’ll throw in something completely random, whether it be about politics, religion, etc.
CS
[quote]CSEagles1694 wrote:
[quote]spar4tee wrote:
in for da rants lol[/quote]
As I’m sure many people are. Every once in a while I’ll throw in something completely random, whether it be about politics, religion, etc.
CS[/quote]
respect
Sunday 12/18/11 - Dynamic Effort Upper Body Day
Warm up
-
Foam roll all of back
-
Average band pec stretch
-
Shoulder circles
-
Rotator cuff work
-
Dynamic Effort Bench
Sets 1-3 - 45+40 lbs. band tension at the top
Set 4 - 95x3+40 lbs. band tension at the top
Sets 5-7 - 115x3+40 lbs. band tension at the top, index finger on ring
Sets 8-10 - 115x3+40 lbs. band tension at the top, index finger on smooth
Sets 11-13 - 115x3+40 lbs. band tension at the top, pinky finger on ring
- EZ Curl Bar JM Press
Set 1 - 75x5
Set 2 - 95x5
Set 3 - 115x5
These were a lot easier on my shoulders and they hit my triceps at an angle I’ve never done before.
- Double D-handle Low Row
4x10x100
- Rear Delt Flyes
4x12x20s
- Barbell Curls
4x10x65
- Barbell Shrugs
3x10x315
Done. Not a bad workout today, but it just feels like DE days are sluggish. Maybe I’ll lose the bands for a couple of weeks.
CS
This log makes me want to quit wrestling even more so I can just start lifting conjugate style and get strong as fuck… Good lifting bro.
[quote]PlainPat wrote:
This log makes me want to quit wrestling even more so I can just start lifting conjugate style and get strong as fuck… Good lifting bro.[/quote]
Thanks, man. I know how it sucks to be in season and not be able to lift. I still lift during football season, but it’s only twice a week. I follow Joe DeFranco’s inseason template and let me tell you, it’s amazing. I think I might have got even stronger during the season with that program before I had to stop because I had a separated shoulder, and eventually broke my leg. Now, I wasn’t a starter, so I didn’t have to do much during practice, so my recovery was a little easier than most. I guess that’s why. But hey, keep doing work on the mat. Good luck.
CS
I didn’t get to lift today because I had to study for finals. Hopefully I’ll be able to train tomorrow. I’m looking for a 10-20 lb. PR on deadlifts off mats.
CS