I did my weighted pull-ups with the weight i used last week with no problem! and did 3x5 with a 65 pound DB for rows, last week i used 60… feelin’ good! 
One thing you can’t forget when you are trying to make composition changes is your diet. All lifting does is create an environment in your body for change. Your nutrition is what actually forces your body to change. The sad reality is that this is often times overlooked, especially when people are first starting out. However, as much as we like to believe that all of our hours under the iron are the cause of the product we see in the mirror, the fact of the matter is that nutrition plays a significantly larger role in our body image.
Ask anybody who is truly cut up, and they will tell you without hesitation that their nutrition is more important to their physique than their workouts. You simply can’t out-exercise a poor diet. Eventually it will catch up with you.
Get big or die tryin’.
Charlie Cates, CPT
Self Made
[quote]Charlie Cates wrote:
One thing you can’t forget when you are trying to make composition changes is your diet. All lifting does is create an environment in your body for change. Your nutrition is what actually forces your body to change. The sad reality is that this is often times overlooked, especially when people are first starting out. However, as much as we like to believe that all of our hours under the iron are the cause of the product we see in the mirror, the fact of the matter is that nutrition plays a significantly larger role in our body image.
Ask anybody who is truly cut up, and they will tell you without hesitation that their nutrition is more important to their physique than their workouts. You simply can’t out-exercise a poor diet. Eventually it will catch up with you.
Get big or die tryin’.
Charlie Cates
[/quote]
Very true! i had been on a low-carb high protein diet until this week, cause i was eating under maitinence but wanted better strength gains… Im eating alot now and not just junk food.
you shouldnt be worried that much about your carbs bro. You should stay away from the junk food obviously though.
aight,… today i bought some creatine and im going to try it for two weeks to see how it works… im only going to take 7-12 grams a day
[quote]Clevelands23 wrote:
aight,… today i bought some creatine and im going to try it for two weeks to see how it works… im only going to take 7-12 grams a day[/quote]
Strength Training, Bodybuilding & Online Supplement Store - T NATION :
-
A daily maintenance dose of 3 grams or less of simple creatine monohydrate is more than enough for almost any healthy individual.
-
You can estimate your creatine requirement by multiplying your body weight (in pounds) by 0.02. So if you weigh 200 pounds, your body can use 4 grams per day. If you get 2 grams through food and your natural ability to make some from amino acids, that means 2 grams a day from supplements should be all you need.
-
Loading phases aren’t necessary, but if you choose to do one, 10 grams a day for three to five days is more than enough. Anything more will be wasted and increase the potential for side effects.
-
To limit side effects, make sure you mix your creatine with enough water to fully dissolve it.
-
The best time to take creatine is in the post-workout window, along with protein and carbs.
[quote]fabiop wrote:
Clevelands23 wrote:
aight,… today i bought some creatine and im going to try it for two weeks to see how it works… im only going to take 7-12 grams a day
Strength Training, Bodybuilding & Online Supplement Store - T NATION :
-
A daily maintenance dose of 3 grams or less of simple creatine monohydrate is more than enough for almost any healthy individual.
-
You can estimate your creatine requirement by multiplying your body weight (in pounds) by 0.02. So if you weigh 200 pounds, your body can use 4 grams per day. If you get 2 grams through food and your natural ability to make some from amino acids, that means 2 grams a day from supplements should be all you need.
-
Loading phases aren’t necessary, but if you choose to do one, 10 grams a day for three to five days is more than enough. Anything more will be wasted and increase the potential for side effects.
-
To limit side effects, make sure you mix your creatine with enough water to fully dissolve it.
-
The best time to take creatine is in the post-workout window, along with protein and carbs.[/quote]
Thanks! today since i am new and never used it before, i will have 10 grams, 5 before my workout and 5 after with 23 grams of protein and a large banana.
Did squats today, and felt good! i was using 285 for a 4 rep max. did DB Rows with the 65’s and they felt lighter and i felt like i had better control over them than on tuesday :D… can’t wait for tomorrow to try 175x3 bench
Well, My incline was easy, 5x3 with 60’s… Dips improved 5x3 with 45 pound weight… my bench felt light with 175, got the first easy but couldent feel my pecs working at ALL!, the next 4 reps i felt like i could get but my spot had to tap the bar up off my chest 
. . Monday i will keep my 6x4 the same weight instead of moving up and just focus more on exploding off the chest
Going to do a Cluster set on BB Bench Monday! :]. . im also on a cut and have lost a couple pounds this week, but mostly fat since i can see my abs more and my chest is the same measurement.
Im soooooo confused with this thread. I dont even know where to begin.
Did you say you are a high school weightlifting team? If your lifts are clean & Jerk, and snatch, then why are you so worried about bringing up your bench. And what the hell are you doing in the STRENGTH SPORTS forum if you are more concerned with keeping your six-pack then getting strong?
I dont mean to be rude, but welcome to the real world. Stopping doing the high school bench routine, and get a good WELL-ROUNDED routine that actually trains for what you need. If you are on a weightlifting team, one of your coaches should have a plan for you, or im sure someone around here has a good weightlifting routine.
[quote]blackngrey609 wrote:
by eat more i dont mean eat a bunch of cheese burgers. Forget it… you wont understand.[/quote]
Whats wrong with cheeseburgers?
[quote]dankid wrote:
Im soooooo confused with this thread. I dont even know where to begin.
Did you say you are a high school weightlifting team? If your lifts are clean & Jerk, and snatch, then why are you so worried about bringing up your bench. And what the hell are you doing in the STRENGTH SPORTS forum if you are more concerned with keeping your six-pack then getting strong?
I dont mean to be rude, but welcome to the real world. Stopping doing the high school bench routine, and get a good WELL-ROUNDED routine that actually trains for what you need. If you are on a weightlifting team, one of your coaches should have a plan for you, or im sure someone around here has a good weightlifting routine.[/quote]
Bench and Clean and Jerk are our lifts! and i have a really low bench, i clean more than i bench!! and my jerks arent that bad
Oh and i beasted my Cluster set on Bench today
What kind of weightlifting team has Bench, and clean & jerk?
Or is it just weightlifting class, and not a weightlifting team?
If its just class, forget about the lifts you have to do for a grade. Pick a good program and run it. If you aren’t competing, you need to be squatting, deadlifting, benching, pressing, rowing, chinning, and cleaning. Not benching 3x a week, no matter how far behind your bench is. And at your age, the best thing to do is to not be specific like (bench + clean&jerk) Take a very general plan, and develop everything. You’ll thank yourself in the future.
Update- I have changed up my workout again, the newest one should give me more time to recover between workouts
Monday-
- 4x[5-7]/ Bench [ 80-85% max] <**>
- 3x5/ Incline Dumbbell Press <**>
- 3x5/ Close Grip Bench <**>
Tuesday-
- 4x3/ Cleans or Hang Cleans \ 5x1
- 3x5/ Dumbbell Rows\ <**>
- 4x5/ Pull Ups with weight <**>
Wendsday-
- 3x3/ Military Press <**> [ Iso-Hold 20 sec. ]
- 3x3/ Plyo Pushups [ Iso-Hold 10 sec. ]
- [ 15-20 ]/Wrist Curls
Thursday-
- 4x3/ Squats
- Abs
Friday-
- 1x1 or 1x2 or 1x3/ Bench
- 3x3/ Incline Dumbbell Press <**>
- 3x3/ Dips with weight <**>
[quote]Clevelands23 wrote:
Update- I have changed up my workout again, the newest one should give me more time to recover between workouts
Monday-
- 4x[5-7]/ Bench [ 80-85% max] <**>
- 3x5/ Incline Dumbbell Press <**>
- 3x5/ Close Grip Bench <**>
Tuesday-
- 4x3/ Cleans or Hang Cleans \ 5x1
- 3x5/ Dumbbell Rows\ <**>
- 4x5/ Pull Ups with weight <**>
Wendsday-
- 3x3/ Military Press <**> [ Iso-Hold 20 sec. ]
- 3x3/ Plyo Pushups [ Iso-Hold 10 sec. ]
- [ 15-20 ]/Wrist Curls
Thursday-
- 4x3/ Squats
- Abs
Friday-
- 1x1 or 1x2 or 1x3/ Bench
- 3x3/ Incline Dumbbell Press <**>
- 3x3/ Dips with weight <**>
[/quote]
You’re routine has too many parts (which is why you are still changing it around). It’s better to follow a simple idea with some extras then a lot of ideas at once. You aren’t ready for anything complicated yet.
Just make it much simpler and I guarantee you will get a lot stronger (cause you’ll stick to it).
Monday: Bench emphasis with assistance
Tuesday: Clean emphasis with assistance
Thursday: Overhead emphasis with assistance
Friday: Squat emphasis with assistance
For the main exercises (bench, clean, overhead, squat), do something like 5x5, 5x3, or 3x3. Add 5-10 pounds a week for a few weeks then drop back down a bit and repeat. The assistance work will be set up to assist that lift. Higher reps are OKAY. For example, on Bench emphasis day, do some inclines and weighted dips. On Squat day, do some lunges. Etc.
If you do something simple like this, you will get stronger.
Edit: And shame on you for doing 8 pressing exercises and only 1 quad exercise!