Today:
Deadlift:
warmup
225x4
275x4
315x3
315x2
Calf raises.
I think I need to cut down on the lower body volume. Also I only have another week or two where I can go in on sundays, so I’m kinda fucked till I can afford my own bar. oh well, we’ll see what amazing ideas I come up with.
today:
Bench Press:
135x5
155x5
175x3
185x1
175x3
Clean and jerk:
95x4
115x4
135x3
145x0
135x1
Chins
mex5
+15x5
+25x5
+25x3
edit I did two sets at the end of my workout while waiting for friends to finish up
bench:
155x5
165x5
I think everything is going up but my competition lifts!
I think one of my benching days will be with dumbells, this should help strengthen my shoulders I would think.
Ok so after this sunday, no moe sunday squat sessions. The gym won’t be open.
So I’ll be going onto:
Monday:
Flat bench press
Military press
weighted Chins
Tricep extensions
tuesday:
Box squat
Deadlift
GHR
calves
Wednesday:
off
Thursday:
bench press
bent over rows
slight incline db press
clean and jerk
Friday:
Boxsquat
Snatch
ghr
calves
opinions? main focus on this is:
bring up shoulder strength, nail a 315x1 boxsquat, 350x deadlift.
today:
squat:
185x5
225x5
245x4
265x3
(moved the box up an inch)
275x3 this was super easy
295x2 failed on third, bar rolled down my back and scraped me up, in a world of hurt
315x1 also super easy
It’s rediculous how much that one inch inflated my squat. It just fills me with more hatred for all the guys that use the boxes that go up their leg squat two plates and think they’re strong. Seeing the shit people do in the weightroom to try to impress people is getting ridiculous.
It was harder walking out with the weight then squatting it with the 275 and 315
with my third rep on 295 what happened was usually I can duck out of the squat, but with the extra inch on the box, the bar was too high off the safeties for me to dip out. SO I had to roll it off my back. If I would adropped it it woulda bounced onto the ground, kinda wierd to describe.
[quote]zephead4747 wrote:
It’s rediculous how much that one inch inflated my squat. It just fills me with more hatred for all the guys that use the boxes that go up their leg squat two plates and think they’re strong. Seeing the shit people do in the weightroom to try to impress people is getting ridiculous.
yup…just remember to lift with your legs ,not with your ego
with my third rep on 295 what happened was usually I can duck out of the squat, but with the extra inch on the box, the bar was too high off the safeties for me to dip out. SO I had to roll it off my back. If I would adropped it it woulda bounced onto the ground, kinda wierd to describe.[/quote]
I still havent caught onto box squatting , other than using a box to gauge depth…as in touch ass to box .
Hey zep, just wanted to chime in and say nice work. What I’m most impressed about is that you are 15 years old, and probably are more dedicated to weightlifting than 99% of the kids at your school. I’m sure even the student-athletes don’t feel like lifting weights, but they have to.
I admire your dedication at such a young age. You have nowhere to go but up. Keep rockin!
How are you doing your glute ham raises? It’s difficult for me to see how you’re adding 60-70 extra pounds while you’re only deadlifting 300-325. I’m pulling almost 600 and add about 35 ponds with my ghrs, using a glute ham bench.
Make sure your form is dialed in or you could get hurt.
[quote]tom63 wrote:
How are you doing your glute ham raises? It’s difficult for me to see how you’re adding 60-70 extra pounds while you’re only deadlifting 300-325. I’m pulling almost 600 and add about 35 ponds with my ghrs, using a glute ham bench.
Make sure your form is dialed in or you could get hurt.[/quote]
I do them correctly I believe, I’ve watched people do them in videos, and that’s what we do. ALso I’ve switched from a conventional ghr thing, to a like flat piece of metal inclined with a place for your feet. I actually felt pain on my quads from the pressure against the pad doing them on a conventional ghr machine so I switched.
[quote]marlboroman wrote:
zephead4747 wrote:
It’s rediculous how much that one inch inflated my squat. It just fills me with more hatred for all the guys that use the boxes that go up their leg squat two plates and think they’re strong. Seeing the shit people do in the weightroom to try to impress people is getting ridiculous.
yup…just remember to lift with your legs ,not with your ego
with my third rep on 295 what happened was usually I can duck out of the squat, but with the extra inch on the box, the bar was too high off the safeties for me to dip out. SO I had to roll it off my back. If I would adropped it it woulda bounced onto the ground, kinda wierd to describe.
I still havent caught onto box squatting , other than using a box to gauge depth…as in touch ass to box .
[/quote]
It’s deloading your legs at the bottom, then having to re engage your legs to get yourself up. When dopne on a low box, they are very difficult. Sit ALL THE WAY on the box. My box is usually .5-1" below parallel
[quote]tmoney1 wrote:
Hey zep, just wanted to chime in and say nice work. What I’m most impressed about is that you are 15 years old, and probably are more dedicated to weightlifting than 99% of the kids at your school. I’m sure even the student-athletes don’t feel like lifting weights, but they have to.
I admire your dedication at such a young age. You have nowhere to go but up. Keep rockin![/quote]
Even though it’s the internet, thanks a lot. It means a lot to me for someone who knows the dedication it takes to tell me I’m doing well. Thank you.
[quote]zephead4747 wrote:
tom63 wrote:
How are you doing your glute ham raises? It’s difficult for me to see how you’re adding 60-70 extra pounds while you’re only deadlifting 300-325. I’m pulling almost 600 and add about 35 ponds with my ghrs, using a glute ham bench.
Make sure your form is dialed in or you could get hurt.
I do them correctly I believe, I’ve watched people do them in videos, and that’s what we do. ALso I’ve switched from a conventional ghr thing, to a like flat piece of metal inclined with a place for your feet. I actually felt pain on my quads from the pressure against the pad doing them on a conventional ghr machine so I switched.[/quote]
I’d have to see them. I was at an elite seminar with Dave and he corrected a fellows ghr form. They were doing twenty rep sets with bands but their form was off. It was hard for them to do a few correctly.
My strength levels are almost do8ble yours, so you could see why I find it strnge at the weight your handling on ghrs. Most likely you’re using a lot more back than hamstrings. Just be careful okay.
I use a dumbell, that and the incline of the thing I do them on are probably what do it. I’ll see what I can do on a normal ghr next time I do them.
I squat tomarow but starting next week I do:
Monday:
Bench press (always ME
Sightly inclined db press
Bent over row
Military press
Tuesday
box Squat
Deadlift
ghr
calves
Wednesday:
off
Thursday:
Bench Press (alernating DE/ME and maybe RE)
Clean and jerk
chins
bent over row
Friday:
Snatch
Boxsquat
ghr
calves
I bench with my index fingers on the rings (wide) I squat with a medium stance, I deadlift conventional for my lower weight sets, and sumo for 300+pulls
Goals:
chin me+45poundsx5
boxsquat 315x5 on a low box
deadlift 350x1
Bench 225x1
Military 135x1
weight:within cutting range of 165 pounds probably 170-175ish
bodyfat: not over 18%, I want to cut to sub 12% for summer.
I am a fan of 4 lifts per day. so idk about having tri extentions on my first upper body day. I just don’t feel like I’m doing enough towards my bench press otherwise though.
edit: for you westside junkies. I have had no luck with DE work, it just fucks with my elbows and knees. So I do 2x ME days, I might start cucling 2 weeks 2x me 1 week 1x me 1x de session. but anywho:
Should one of my boxsquats be on a lower box and the other box be 1" higher. HOnestly withj the higher box it’s harder to walk out with the weight then it is to squat it. But I think I might get stronger just from changing the depth up a little bit.
ALSO:
I train raw for a suited squat. I’ll start training with gear on again when next school year starts in preporation for my meets. They do not allow bench shirts, But I can wear my Z suit for the squat and DL.
I didn’t like dling in it but my coach wants me to try it next year, do you guys recomend it? Also do you guys think I should train all year in my suit or will that just stretch it out? I’m gonna use it next season (165 pounder). Then buy a inzer hardcore when I move up a weightclass or two as a senior.
thanks
[quote]zephead4747 wrote:
I am a fan of 4 lifts per day. so idk about having tri extentions on my first upper body day. I just don’t feel like I’m doing enough towards my bench press otherwise though.
edit: for you westside junkies. I have had no luck with DE work, it just fucks with my elbows and knees. So I do 2x ME days, I might start cucling 2 weeks 2x me 1 week 1x me 1x de session. but anywho:
Should one of my boxsquats be on a lower box and the other box be 1" higher. HOnestly withj the higher box it’s harder to walk out with the weight then it is to squat it. But I think I might get stronger just from changing the depth up a little bit.
ALSO:
I train raw for a suited squat. I’ll start training with gear on again when next school year starts in preporation for my meets. They do not allow bench shirts, But I can wear my Z suit for the squat and DL.
I didn’t like dling in it but my coach wants me to try it next year, do you guys recomend it? Also do you guys think I should train all year in my suit or will that just stretch it out? I’m gonna use it next season (165 pounder). Then buy a inzer hardcore when I move up a weightclass or two as a senior.
thanks[/quote]
Varying the box height is fine, Just make sure your form is tight on the box. It’s easy for folks to get a little sloppy and box off the box, or get a little loose and lose form, causing a back strain.
Personally, I would rather young guys not use a box and learn the form free style so to speak. I get concerned about form issues causing injury. Nothing against you, just what i usually teach the guys. I like a young fellow learning depth without the crutch of a box.
Again, I’m not saying not to do box squats, just trying to be a little helpful. As for box height, I found that an inch could be 10 lbs or more. I just did a 515 brief ssb box squat on a 13 3/4 " box. I did 550 when I was weaker two + years ago at 2" higher.
The lower box for me is parallel to and inch lower depending on how good my form is btw. If I don’t sit back properly, I will be higher. A good squat will put me almost an inch lower. I’m guessing those 2" were worth 50-60 pounds.
You sounds extremely conscientious which is great. You’ll make great gains if you keep up the work.
yeah, I used to just backsquat, but I’ve found my ormal backsquat goes up faster from boxsquatting. what I’ll do is starting next school year (pre plifting season) do 1x box and 1x normal suited squats a week. and during the season probably 2x normal squats with the occasional boxsquat.
yeah and my normal box is at about .5 to 1"" below parallel which I think I said. It’s at or like an inch above if I raise the height, I haven’t really checked.
I had an aweful workout today, got out of school at 12:05 for teacher confresses, hung out with friends then hd to ogo to confrences THEN ended up lifting at like 5:30. TERRIBLE WORKOUT
Flat Bench
135x5
155x5
175x3
no spotter and with like 30 second rest periods I was burnt.
NOTE: this made my right shoulder hurt again
Military
65x5
95x5
95x4
95x5
Chin:
bodyweight x5
+10x5
+25x3
+25x3
(way weaker at these today)
dumbell slightly inclined press
40pounds dbssx10
50x8
50x5
50x4
50x5
NOTE: these don’t bother my shoulders.
[quote]zephead4747 wrote:
I had an aweful workout today, got out of school at 12:05 for teacher confresses, hung out with friends then hd to ogo to confrences THEN ended up lifting at like 5:30. TERRIBLE WORKOUT
Flat Bench
135x5
155x5
175x3
no spotter and with like 30 second rest periods I was burnt.
NOTE: this made my right shoulder hurt again
Military
65x5
95x5
95x4
95x5
Chin:
bodyweight x5
+10x5
+25x3
+25x3
(way weaker at these today)
dumbell slightly inclined press
40pounds dbssx10
50x8
50x5
50x4
50x5
NOTE: these don’t bother my shoulders.[/quote]
If your shoulder is bothering you, drop the chins and substitute dumbells rows, barbell rows, seated rows, or band pull a parts for chins and pulldowns. These concentrate on scapular retraction and focus less on internal rotation of the humerus.
As for the bench, I’m sure you’re not getting tight enough and have some issues on setup. Look for an article over elite fitness for proper bench set up. It will definitely help those shoulders. I don’t have a link, but I know they’d have somethign there.
[quote]tom63 wrote:
zephead4747 wrote:
I had an aweful workout today, got out of school at 12:05 for teacher confresses, hung out with friends then hd to ogo to confrences THEN ended up lifting at like 5:30. TERRIBLE WORKOUT
Flat Bench
135x5
155x5
175x3
no spotter and with like 30 second rest periods I was burnt.
NOTE: this made my right shoulder hurt again
Military
65x5
95x5
95x4
95x5
Chin:
bodyweight x5
+10x5
+25x3
+25x3
(way weaker at these today)
dumbell slightly inclined press
40pounds dbssx10
50x8
50x5
50x4
50x5
NOTE: these don’t bother my shoulders.
If your shoulder is bothering you, drop the chins and substitute dumbells rows, barbell rows, seated rows, or band pull a parts for chins and pulldowns. These concentrate on scapular retraction and focus less on internal rotation of the humerus.
As for the bench, I’m sure you’re not getting tight enough and have some issues on setup. Look for an article over elite fitness for proper bench set up. It will definitely help those shoulders. I don’t have a link, but I know they’d have somethign there.
[/quote]
can do, I think my problem is i bench with a wide grip, and have weak shoulder. I mean look at my military press, it’s terrible. The chins don’t bother me at all, just flat barbell benching.
[quote]zephead4747 wrote:
tom63 wrote:
zephead4747 wrote:
I had an aweful workout today, got out of school at 12:05 for teacher confresses, hung out with friends then hd to ogo to confrences THEN ended up lifting at like 5:30. TERRIBLE WORKOUT
Flat Bench
135x5
155x5
175x3
no spotter and with like 30 second rest periods I was burnt.
NOTE: this made my right shoulder hurt again
Military
65x5
95x5
95x4
95x5
Chin:
bodyweight x5
+10x5
+25x3
+25x3
(way weaker at these today)
dumbell slightly inclined press
40pounds dbssx10
50x8
50x5
50x4
50x5
NOTE: these don’t bother my shoulders.
If your shoulder is bothering you, drop the chins and substitute dumbells rows, barbell rows, seated rows, or band pull a parts for chins and pulldowns. These concentrate on scapular retraction and focus less on internal rotation of the humerus.
As for the bench, I’m sure you’re not getting tight enough and have some issues on setup. Look for an article over elite fitness for proper bench set up. It will definitely help those shoulders. I don’t have a link, but I know they’d have somethign there.
can do, I think my problem is i bench with a wide grip, and have weak shoulder. I mean look at my military press, it’s terrible. The chins don’t bother me at all, just flat barbell benching.
[/quote]
most young guys need to really work in slowly with a wide grip. I didn’t go max wide until late thirties to early 40s. Dave and Jim convinced me to work into it. It was funny feeling at first, but came along as I stuck with it. It might be a little rough for now until you muscle up a little more.
But be careful and patient with this stuff. You’re two years older than my son. I’m 44 and doing this stuff in reasonable health at my age. You will get hurt, but what will tell the story is how smart you are with dealing with injuries and deciding when to train and when to rest.
It like the old song, the Gambler, you have to know when to hold them, know when to fold them, know when to walk away, and know when to run, hahahaha!