New Log- Plan to reach goals

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davidjr74

0
New Log= Strength is going to boom!

Decided to get a new log. This log I will keep more organized with my goals and such. Going to track my weight lifting, nutrition, and the thoughts on the day. Maybe a article every now and then too. I'm going to keep a daily post every day on this log until football season comes around where I may make a new log or keep this ones.

We will see how this goes. Football is coming closer and closer and I just feel like my goals aren't. My Upperbody is increasing in strength everywhere, my bench, chinups, bent-rows, everything has never been bigger and stronger before. My legs though, another story. My deadlift of 230 has not increased in since the last time I maxed and that had to be a couple of monthes ago. So its time to change that.

Current Stats
Height- 5'11
Weight- 170
Bench- 170
Squat- 135x23
Deadlift- 230
Clean- 120
40 yard dash- 5.38
20 yard dash- 4.88

Goal Stats
Height- 5'11+ (please spurt!! fathers 6'6 for crying out loud)
Weight- 175 (add 5 pounds of muscle before season)
Bench- 200 (A longshot but with progress now this is possible)
Squat- 250 (Seems alot but legs have a tendency to increase faster when the lift overall just sucks)
Deadlift- 250+ (Same with squat)
Clean- 150 (Explosiveness is what I need, its my weakness in speed)
40 yard dash- 5.0 (seems alot but again I plan on adding alot of strength to my legs)
20 yard dash- 4.5 (If I just get more explosive this will increase)

WEIGHT TRAINING
I plan on weight lifting 3 times a week and Sprint/Agility work twice a week. I don't really know how I can incorporate both without affecting the other but I'll figure it out somehow. Either way I gotta start learning to like running. I really need to strengthen the "sports muscles" which I made up myself. This includes the Core, Balance, Flexibility, Strength, Stamina, and Power. I have to try sports specific movements. Like today I found the Basu Pushups which are a very good one for developing explosive power in the upperbody. Also be adding in plyometrics. I will probably ask my trainer for help sometime this week on peaking for the season.

NUTRITION
Theres financial problems in my family right now. The only good food I have is whey protein. I'll try to make the best of it. I'll track what I eat everyday. This is going to hurt me either way but the least I can do is make it hurt less.

So I'll start getting back togeather tommorow.
 
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Tuesday, June 26, 2007

Finnally was in good condition to workout today. Haven't worked out in almost a week so I hit the gym hard today.

NUTRITION
Over the course of the day I ate pancakes, eggs, maybe 6 servings of whey protein, and pasta which I had before I worked out.

WORKOUT
Workout was very good today. Also found my max on the squat which was a little lower then I expected but now I can have a plan of action to start getting that up.

Bent-Over-Rows
2x5=95
3x5=100 forgot to use the 2.5s on the sets, so the first 2 were 95 :11doh:

Bench Press
100x5
120x3
160x1 (95% of max)
155x1 (92% of max)
155x1
155x1
155x1

Squat
Finding Max.
135x5
150x3
160x2
185x1 (barely, think I could have done 1 more)

Core *2 circuits, 10 reps each
Sprinter Abs
V-ups
Crunches, side crunches
supermans
russian twists

Whey protein shake here*

Cardio- HIIT training on a cross-trainer.
5 minute warmup
1 Minute moderate
20 second all out sprint
repeat until 15 minutes
5 minute cooldown

THOUGHTS
Good Day. Found my max squat and started doing HIIT. I can't wait to reap the benefits from HIIT. The bench work was great I can't wait till the "rule of 90%" pays off. Hopefully from this HIIT for 2 monthes before the season it will help me progress further into the best shape of my life.

ARTICLES
Testosterone Nation - Limiting Factors
Testosterone Nation - The Rule of 90%
 
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Friday, June 29, 2007

Lately I have been battling some sleep problems. My schedule has just been messed up for some reason. I'm sleeping during the day and up all night. I know you are suppose to sleep but today I'm going to stay up and go to bed like at 8:00 PM to fix the solution. Its gonna be hell.. I love sleeping :(

Also going on vacation for a week. Just when I was getting on a good program. Hopefully I'll be able to workout there.
 
We need to talk lol... I've been going through the same thing recently and am planning the same thing tonight. I find it hilarious to read this right now lol
 
hey good job on the lifts. Im the same but opposite of you. I can squat close to the 300's but i cant bench 135 once. I dont know how but thats how it is. So keep at it and your legs will grow, do some barbell lunges helped me a TON. Keep at it.
Peace,
 
soccergod said:
hey good job on the lifts. Im the same but opposite of you. I can squat close to the 300's but i cant bench 135 once. I dont know how but thats how it is. So keep at it and your legs will grow, do some barbell lunges helped me a TON. Keep at it.
Peace,
Click to expand...

Wow, your squat is good for your age. I'm guessing because you play soccer or do cardio? both of which I rarely do.

And merciless; vacation fixed up my bad sleep habits. So I'm happy now.

WORKOUT
Started the 20-rep squat program. Its a 6-week program and its given people alot of good results. Legs are my weak point so its time I focus on the squat rather then the bench.

Squats 1x20=140 (success will add 5 pounds next workout)
Bench press 2x10=105 (haven't done high reps on the bench in a long time..)
Rows 2x10=85 (kinda dropped repped the last 6, gotta catch up with chest)
Straight leg deadlift 1x15=65 (should add a little more)
Chinups= 2 (to failure) could do alot more though rows weakned me
Situps/Leg raises 15 each for core work

NUTRITION
Getting better; as long as I have my milk I will be good. Just need to cut back on the bad carbs and add some good fats. Getting plenty of protein.

THOUGHTS
Hope to reap the benefits of this program. Has helped many people add plenty of size and strength. This is nothing new and its worked for years. Hoping to add 10 pounds from this.

ARTICLE
Bodybuilding.com - David Whitley - 20-Rep Squats: The Brutal Path To Massive Gains!
 
let me know how the 20 rep squat thing goes. Ill do it if you have good gains. I like to stick with Bulgarian squats, lunges, and squats.

When i come back to my 5x5 day for squats I test to see if I improved, and hell yea I always do. Thos bulg squats are killer. Try them
 
New computer

Haven't logged in for a while. Just got a new computer. My last workout:

Squats 1x20 with 150
Bench Press 2x10 with 115
Powercleans 3x3 (1 set 95, 1 set 100, 1 set 105)
Upright rows 1x8 with 80 Pounds
Straight Leg Deadlift 1x15 with 75 Pounds
Crunches 3x10 with 35 Pounds
 
jmanjman47 said:
Haven't logged in for a while. Just got a new computer. My last workout:

Squats 1x20 with 150
Bench Press 2x10 with 115
Powercleans 3x3 (1 set 95, 1 set 100, 1 set 105)
Upright rows 1x8 with 80 Pounds
Straight Leg Deadlift 1x15 with 75 Pounds
Crunches 3x10 with 35 Pounds
Click to expand...

Hey dude, I'm a shotputter and not a football player but I don't think you should be doing set of 20 with squats. I don't think that'll give you the power that you need and for bench press you should stick with 3x10 or try a 10 8 6.
 
AZN_Dave said:
Hey dude, I'm a shotputter and not a football player but I don't think you should be doing set of 20 with squats. I don't think that'll give you the power that you need and for bench press you should stick with 3x10 or try a 10 8 6.
Click to expand...

Thanks for the advice. I did this last month. I'm just switching things up with the 20 rep squat program. Its helped me add alot of size that I need. I now weigh 175 and I feel like I'm growing. I wen't to the doctors for the football physical and now I'm 6'0 :) no more 5'11.

My last workout was freaking amazing! My 1 squat rep max is not 185, thats impossible. I jumped up 30 pounds because I was just pumped up yesterday and I squated 185, 20 times. And I felt like I still had more in me. Must of been the oatmeal. The only explanation I can come up with was that my joints, ligaments were not used to heavy weight when I maxed out so the 20 rep squat program gave me more overall work for my legs. My bench is also gettng stronger. I benched 135 10 times. 3 more then I did at the combine last month.

My best workout ever yesterday:
Squat 1x20=185
Bench press 135 repped out to 10 reps
Powercleans 3x3=120 (I couldn't even get 120 to my shoulders last week!)
Straight leg deadlift 1x15=75
Ab work, cable rotations, swiss ball crunches
 
jmanjman47 said:
Thanks for the advice. I did this last month. I'm just switching things up with the 20 rep squat program. Its helped me add alot of size that I need. I now weigh 175 and I feel like I'm growing. I wen't to the doctors for the football physical and now I'm 6'0 :) no more 5'11.

My last workout was freaking amazing! My 1 squat rep max is not 185, thats impossible. I jumped up 30 pounds because I was just pumped up yesterday and I squated 185, 20 times. And I felt like I still had more in me. Must of been the oatmeal. The only explanation I can come up with was that my joints, ligaments were not used to heavy weight when I maxed out so the 20 rep squat program gave me more overall work for my legs. My bench is also gettng stronger. I benched 135 10 times. 3 more then I did at the combine last month.

My best workout ever yesterday:
Squat 1x20=185
Bench press 135 repped out to 10 reps
Powercleans 3x3=120 (I couldn't even get 120 to my shoulders last week!)
Straight leg deadlift 1x15=75
Ab work, cable rotations, swiss ball crunches
Click to expand...

Nice work man!
Something to help with squat is you can try a box squat as well. I don't know if you know what it is but you just put a bench under you when you squat, and you lightly touch the bench and shoot back up when you touch it. I can do significantly more weight on box squat than normal squat, and box has helped me increase normal squat as well.
 
Workout today was fun. I maxed out my squat and I got 290! I was so close to 300. I tried 300, twice. I'll get it though in a month :)

My squat is alot higher then I thought. Prioritizing the squat was the smartest thing I had ever done. I learned to love the squat, which is why it has improved so much. I use to dread the squat but now that I have seen so much improvement I feel like squatting 600 one day.


So heres todays workout
Max out Squat
185x3
205x3
225x2
235x1
250x1
260x1
270x1
280x1
290x1
300x0
300x0

Then for the bench I took an idea from the WSFSB program for the repetition day.
115x16
115x6
115x3

For my back I did upright rows
60x10
60x10
60x10

Then Straight leg deadlift 85x15

Next workout I decided to add additional legwork for speed (stride-length) specifically. Will alternate Lunges and stepups.

Progress is moving so fast, why does football season have to be so close!! :(
 
The squat workout you did, is that what you do regularly or once in a while? Doing it like that wont really give you any gains for the day, its only to check ur max. ITs not going to get you much gains as the volume is too low
 
soccergod said:
The squat workout you did, is that what you do regularly or once in a while? Doing it like that wont really give you any gains for the day, its only to check ur max. ITs not going to get you much gains as the volume is too low
Click to expand...

No, just checking my max that day. I'll be back to the 20 rep squat program or possibly a 5x5. The 20-rep squat program was suppose to add on alot of weight but I haven't gained any :mad:
 
Karky said:
the only thing that can make you gain weight is your diet.
Click to expand...

Yeah, I'm eating more then usual. guess I'll just have to eat more then. I checked my weight this morning and I bounced up to 178? Probably just waterweight. My weight goes up and down so fast I really wouldn't know if I am gaining weight or not. I'll just eat more then usual and check before the season see how much I weigh.
 
Jman....
one thing that sticks out to me is your Dead Lift and Squat maxes.
i really believe ones Deadlift should be higher then Squat because more muscles are used to dead lift. My squat max is around 280, but I cant dead lift 275x5 times which puts my max close to 290. So I know its not exact but I know I can DL more then my squat.

So all im saying is that either when you check for your maxes you dont do them right,, i.e your squat isnt perfect, (parrallel...) or your dead lift you just dont care about.
Im not saying your 290 squat is wrong, because thats a great number! Im saying that it should be the other way around.

Anyways, cheers!
 
Im not saying your 290 squat is wrong, because thats a great number! Im saying that it should be the other way around.
Click to expand...

This is not always the case. Different people are better at different lifts. Shorter people with shorter legs are better at squatting. Taller people tend to be better at the deadlift.

Once you get good at squatting it tends to be bigger than the deadlift. Simply because you take advantage of eccentric loading, unlike the deadlift.

Also, beginners tend to be better at the deadlift since it is a simpler exercise and there is little fear of failure, since you can just drop the weight if you can't get it. As they advance their squat usually becomes the bigger lift, the above being one of many reasons for that.

Edit: After reading through all of Jman's workouts we have not seen a day where he has tested his deadlift. So we do not even know if it is smaller than his squat.
 
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No, I haven't tested my deadlift. I do stiff-leg deadlifts like I did today.

Yesterdays workout. I finnally got around to running
2 sets of buttkickers
2 sets of exploding lunges
2 sets of exploding squats
bounding
technique running- arm swings, dorsi flexing, keeping back straight
About 6 20 yard shuttles
5 20 yard sprints
4 40 yard sprints
Then I did some wide-receiver routes with my friend. Hes gonna try out for quarterback. Didn't wanna do routes since I was done my workout but I figured I could use some endurance.

My workout today was
Squats 5x5=230 supersetted with (add +5 next workout)
Stiff-Leg Deadlift 5x5=155 (add +10 next workout)
Bench Press 45x5, 95x5, 115x5, 135x5, 155x5 (increase 5 pounds on each set)
Upright rows 3x5=70 (add +5 next workout)
Dumbbell rows 2x10=35 (each hand)
Planks till failure (find a resistence ab exercise)
Core Rotations (with a cable machine, think I did 22.5 each side)

My squat max of 290 was parallel. I haven't tested my deadlift in a while and I could care less really. I think I'm suppose to alternate them with my squats like one workout is Squat/Stiff leg deadlift and the other workout is Deadlift/ single leg squat but I'm too concerned with my squat to care about my deadlift. Some of my squats though can be a little bit above parallel, therefore making my quadriceps stronger then my posterior chain which is why I added the stiff-leg deadlift to balance that out. Thanks for the responses :)
 
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I am surprised you did not like the 20 reps squat program. Since your squat had a 40lb jump in the past month. ;) (It was 250 on june 25th at the beginning of your log)

I know a few people who have done the 20 rep squat thing and had results like that.

No, just checking my max that day. I'll be back to the 20 rep squat program or possibly a 5x5.
Click to expand...

What do you think of the idea of rotating a 20 rep and a 5X5 every other week? You will have days where you train heavier, and days when you are working on your base with the 20 reps.

Just an idea.
 
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