squats build character

[Proteinboy]

thanks, tic!
the hard work is going to continue on invariably.
finger chins are this: you grab the bar with the working arm firmly with chinup grip, then you grab the bar with the other hand with only a perscribed number of fingers(in this case, 2: middle and pointer). then you do chinups.
its training for a 1 arm chinup. eventually, i will be doing chinups with only a pinky finger on the non working arm!

 

[Proteinboy]

1/26/09
HAPPY CHINESE NEW YEAR!!!

i started a new jumping 16 week plyometric routine called AIR ALERT
. i work it mon, wed, fri.
i lift sun, teus, thurs.
basically doing activity 6 times a week minimum.
planning on SLOWLY gaining weight, yet gaining strength, power, and inches to my verticle quickly.

WORKOUT 1

LEAP UPS
2x20

SINGLE LEG BOOK CALF RAISES
2x10

ALTERNATING JUMPING STEPUPS
2x10

THRUST UPS
2x15

BURNOUTS
1X100

pwo: usual
easy workout. intensity/volume incrases as the weeks go on.

MY VERTICLE JUMP IS 22" AS OF NOW. i can reach 111" high.
the program promises 8 inches in 16 weeks for a new trainee.
im getting my 8 inches!

 

[kittyhartman26]

Do you play basketball?

 

[tic]

Stop under-estimating yourself man. I think you will achieve 12 inches man; seriously too. Can you touch the rim or backboard man?

 

[Proteinboy]

hell yeah TIC
i love you for that man...you just encouraged me a LOT.
seriosly..thanks. DANG RIGHT. im going to gain 12 inches YOUR RIGHT. ^O^

backboard is easy to touch. rim is a couple inches away. ^^ il be able to touch it soon enough

no, kitty, i dont play basketball ^^ i play everything but b-ball haha.

1/27/09
MAX OUT DAY

DEADLIFTS
135X1
225X1
275X1
295X1
315X1
335X1
350X1
360X1 new PR!

this was gosu......purely gosu.

PENDLAY ROWS
worked up to 190

JERK
worked up to 190 new PR

DIPS
22 new PR

pwo: apple juice, whey

 

[kittyhartman26]

Dude you are intense. You've gone crazy since the last time we talked I think Keep it up

 

[Proteinboy]

thanks, kitty it means a lot since iv been workin at it a lot ^^.
how much have you improved since last time we talked?

 

[kittyhartman26]

Oh no now I feel bad....not much really. I don't want to make excuses for myself but there is an issue I kinda struggle with and I haven't exactly been "on the wagon."

I am using the olympic bar now though, so that's exciting, and lifting about twice as much as before, but that wasn't much in the first place.

Hopefully you and I will see much more improvement now that I'm back and feeling better!

 

[Proteinboy]

YES WE WILL!!! FOR SURE!
as long as we work hard and let our youth burn with unrestrained energy and corisma that can power TRAINS!

1/28/09

AIR ALERT
WORKOUT 2
WEEK 1

LEAP UPS
2x20

SINGLE LEG BOOK CALF RAISES
2x10

ALTERNATING JUMPING STEPUPS
2x11

THRUST UPS
2x15

BURNOUTS
1X100

SQUAT HOPS
4x15

pwo: usual
easy workout. i felt more athletic.

 

[Proteinboy]

1/29/09

played vollyball in PE for an hour at least

came home

FRONT SQUATS
135X3
185X1
225X1
245X1 new PR

it was SO close but i actually got it.

MILITARY PRESS
worked up to 125, tried 135, didnt get it. no PR =3
il get 135 next time i max out. il be training for it.

POWER CLEAN
135
155
175
185
195
200 new PR

CLEAN AND JERK
5x3 @ 135
this was really fun. good practice for form on the clean and good work for the shoulders on the jerk(i did slow negatives).

PULLUPS
2x10
1x9
5x5
total: 54
these were great. im adding weight next time.

PWO: usual

 

[Proteinboy]

~!@RESULTS@!~

by 20 rep squatting for 7 weeks , i sewed and reaped the following results:

BACK SQUAT: 300 (+20)
DEADLIFT: 360(+35)
FRONT SQUAT: 245(+10)
POWER CLEAN: 200(+10)
BENCH: 215(?)
CHINUPS: BW+90(+15)
JERK: 190(+5)
DIPS: 22(+2)

im resting until monday, then starting another russian squat routine for another 6 weeks of squatting.
yet i am still training to be a genius at hard work

 

[Proteinboy]

tomorrow i begin another russian squat routine.
6 weeks of squatting 3 days a week(ez stuff) but the intensity gets pretty high up there.

Russian Squat Program Generator

im going to give it EVERYTHING i have. and if its ez, im putting all the more effort into deadlifts, pistols, lunges, power cleans, and rowing. i really need to work on my rowing ^O^

 

[Proteinboy]

2/2/09
1 hour vollyball

SQUATS
2x7 @ 240
this was pretty simple. no big challenge.

DEADLIFTS
10x3 @ 285
this was a bit harder. the 10th set was easier than the 2nd...wierd.

BENCH
6x4 @ 175lbs

PISTOLS
5
3 @ + 25
3@+35
2@+45

PULLUPS
3x5 @ +25
5x5

PWO: tons of aj, gwapes, bananna, whey

 

[Proteinboy]

2/3/09
danced 20 minutes
AIR ALERT
week 2

did the workout. if your interested, ask me for the template
took around 20 minutes.

 

[Proteinboy]

2/4/09

SQUATS
6x3 @ 240
full olympic squats. pretty easy. these felt awesome.

POWER CLEAN AND JERK
135x3
145x4x3
im going to up the weight continuously by 5-10lbs a week.
SUPERSET (with 30 second rest )
5x15 pushups

PENDLAY ROWS
8x5@135

SUPERSET WITH(30 second rest)

DIPS
8x6

these were easy. im going to build up my rowing like crazy now.

PWO: usual.

 

[Proteinboy]

2/5/09
did AIR ALERT week 2 workout.

 

[Proteinboy]

2/6/09

SQUATS (atg)
7x2 @ 240
ez. this routine has you making PR's every other squat session. the "easy" squat session is always 6x2 @ 240. its meant to be a semi "rest" day.

DEADLIFTS
135x5
225x3
295x9x3
305x3 <== next week's 10x3 weight
pulling is going very well.

BENCH
135x5
140x5
155x5
165x5
175x5

i started a new 5x5 routine for bench. we'l see how it goes ;D

PULLUPS
4x8
5X5
total: 57

SHRUGS
2x15@135

PWO: STUFF YUMM

 

[Proteinboy]

2/7/09

did air alert week 2 workout

 

[davidjr74]

For 5x5 on bench I think you should just use the same weight for every 5 sets. Start lighter then usual and then start adding 5 pounds a week.

Racking the weight up never worked for me- I only progressed when the weight was the same for every set.

 

[Proteinboy]

2/9/09

SQUATS
6x4 @ 240
fun =3

POWER CLEAN AND JERK
1x3 @ 135
5x3 @ 150

BENCH
5 @ 140
5@155
5@165
5@175
4@185
2x8 @ 135 close grip speed.

TOWEL CHINS (2 fist lengths)
5x5 each arm.

PWO: whey, oj