Sweet stuff! i’ll be doing track this spring and i cant wait to do all the events, look like fun.
same here now that ive come back to my high school to coach its all my stuff ha… but hey ya gutta make do with what ya have for sure
today:
oly squat (close stance and deep)
135x3
225x3
245x3
glute hams
bwx8
+25x5
bwx5
front squat
135x3
185x1
225x1 pr, but needs to be deeper
leg extension
90x20,20
leg curl
90x20,20
pulldowns
130x6
170x6
210x6, 170x8, 110x10 dropset
working on close stance squatting now just for kicks i want a 3 plate atg sqaut so this is how i will do it, should add some muscle to the quads as well
Dude, gt yourself up here soon. I want to train with you.
(I know big Nate in RL)
[quote]achillesreborn wrote:
Dude, gt yourself up here soon. I want to train with you.
(I know big Nate in RL)[/quote]
after tracks done, which is this or next week
today:
deadlifts
135x8
225x5
275x3
315x3
365x1
425x1 PR +20 pounds
hang cleans
135x5
155x3,3
pulldown, wide, slow and controlled
110x8
150x8
170x8
190x8
close stance box squat
225x3
275x3
315x1, pr
extension and leg curls 2 sets of 30-50 reps each
cable row
worked up to 190x8
underhand pulldown
150x10,10
today:
reverse grip smith press
65x10
105x8
155x6
195x3
235x3,3
215x3
incline press
worked up to 185x9
did some triceps and shoulder shit, my right shoulder is killing me in the front any help here?
light day:
dc style clean and press
45x10
95x5
115x5,5
alt arnold press
30’sx6
40’sx6
45’sx6
side and rear laterals thats it, need to take a week off i think
[quote]bignate wrote:
today:
reverse grip smith press
65x10
105x8
155x6
195x3
235x3,3
215x3
incline press
worked up to 185x9
did some triceps and shoulder shit, my right shoulder is killing me in the front any help here?[/quote]
Was the incline on a smith as well?
[quote]BlackLabel wrote:
bignate wrote:
today:
reverse grip smith press
65x10
105x8
155x6
195x3
235x3,3
215x3
incline press
worked up to 185x9
did some triceps and shoulder shit, my right shoulder is killing me in the front any help here?
Was the incline on a smith as well?[/quote]
nope, and none of the pressing hurt i did reverse laterals on the cables and when it was on the negative portion my whole medial and anterior delt was burning like a bitch
hey just a quick question here, do you take any supplements? Thanks
Hows the throwing been?
just some fish oil im pretty sure im over trained as i threw 39 11 at the last meet and just felt exhausted
today first workout back
close stance squats
worked up to 225x3,3,3
deadlifts
135x5
225x5
315x3
365x1
435x1 PR on my way to 500 
did some extensions and curls then
barbell curls
65x10
85x10
65x10,10
reverse curl
45x10
50x10,10
yesterday:
flat medium grip bench (all reps paused)
45x20
135x5
165x5
185x5
205x5
incline
135x10
165x10
185x6
225x3
wide grip pulldown
100x10
120x10
140x8
160x8
180x6
row
120x10,10,10
im sick now with a pretty bad cold so i wont be lifting for a while 
im back, comp crashed so its just been fixed i hope. did chest back yesterday, tomorrows legs so ill post that as i forget what i did yesterday haha
So i switched back to a my regular stance for squatting as i realized close stance has never gone above 275 and im just not built for it at all so im going to try to get my box squat up to 315x10, then work from there
box squats:
45x10
135x10
185x3
225x3
275x1
315x2
265x5
225x8
trying to get alot of reps in on a low box so i get better out of the hole
deads standing on a plate
worked up to 315x5,3 this is hard after squatting so well see what i do with this, might switch it for gm’s everyother time?
also im going to add lunges as its the only other leg exercise i can do with my equipment
fat bar curls
70x10
90x10
110x3, this jump was hard
70x10,10
reverse fat bar curls
40x10
60x10,10
I also ordered monster mini flex bands, i figure they will be good for getting me explosive out of the hole on squats and help build a faster bench and big tri’s. Wondering how much they will help a raw lifter if anyone has any experience?
I also ordered monster mini flex bands, i figure they will be good for getting me explosive out of the hole on squats and help build a faster bench and big tri’s. Wondering how much they will help a raw lifter if anyone has any experience?
Decline fat bar bench:
20x20
110x10
160x10
200x5
250x3
270x2
225x10
incline regular type:
135x10
185x10 +1 rep
165x10,10
assisted pullup
bwx10
+25x8,8
bwx8
row
135x10
185x6,6
135x10
fat bar curls
70x15,15,15
farmer holds
110xidk
160x20 seconds each hand
my monster mini flex bands came today, boy im glad i didnt go with average i couldnt even shoulder press all the way with them doubled up as loose as i can go haha, working on making a setup so i can hook these onto something anyways heres the work out
power clean:
125x5,5
175x3,3,3 working on form with less weight until track starts again
pinpress from chin think it was #15 or 14
95x8
135x4 god this was hard
115x8
95x8
btn press, this is more rehab pumping blood into the muscle but i like it
45x12
65x12
85x12
105x10
85x10
65x12 ill probablly never go below 10 reps on this
front raise
65x10 85x10
shurg with a pause at the top
135x10
225x10,10 havent shrugged in a while due to neck injury so slowly work these back up
band extension overhead
30,20,20
decline sit ups
bwx10
+25x10,10,10
bwx10