HitStick's OffSeason Journal! (Football)

[TheHitStick]

Alright well I'm finally starting a journal. This is my second year playing football in my life (didn't start first year though) and I'm playing at Left Guard on JV and no defensive position (politics of football, yay). Was still unsure of stuff and didn't starting preparing myself late. I didn't get very strong before I started playing but I guess I'll have to work on the minimal gains that I made. I have noticed that I do have that game speed and strength though and pretty good technique even though I'm undersized. I'm looking to start next year on Varsity as either a Tight End (if we have one) and attempt OLB since I've always wanted to play there. Depending on my gains by August I might have to tryout for something else.

We just incorporated a Tight End halfway through this season and this other kid is starting there. During practices though, I'm in the head coach's eyes at Tight End since he set me as the designated one when doing scouting teams. Hopefully next year they'll have one. If not I'll have to go out for the Oline possibly and maybe Dline or another defensive position.

I'll be following the WS4SB3 template. It's a possibility I'll be doing rec league basketball but I won't let that affect my workouts. Just would be doing it for fun (1 practice a week about and 1 game). I'll be tossing in some sprints and possibly position work if I can think of anything.

CURRENT STATS
Height: 6'1"
Weight: 187lbs (don't know BF%)
Bench: 185lbs is the most I've attempted (hah)
Squat: Unsure, just started doing Box Squats and getting the right distance
Power Clean: 155x5 for 3 sets easily.
PullUps: 3?
Vertical Jump: 20inch BSing it in gym for the "P90X test"
40yd: Unsure, I think I was close to a 5 flat though?
Pro Agility: 4.79 on a slippery track that you fell on =P. Decent, will work on it later on for better technique (that was first time)

GOALS
Height: Don't matter really
Weight: 210-215lbs @ 14% BF max (need to gain speed, don't need fat slowing me down)

I'll need help setting reasonable goals on my lifts. I will have from Thursday (1/5/09) until June until I'll have to start going to summer conditioning.

Bench: 225lbs at the LOWEST
Squat: 300lbs at the LOWEST
Vertical: Possibly 25? Can't really set goal.
40yd: I want to hit the high 4's at the lowest. Need to break that. Hopefully with good technique and great gains that will happen.

DIET
I'll be looking for motivation on a good clean diet. I want to gain that weight in as much as possible by the time I'll be done so I'll be eating clean foods. No sodas, chips, cake or any of that junk anymore. I'll have to start packing my lunch at school also since the cafeteria food blows.
Calories: Around 4000 on workout days and 3600 on non workout days at the beginning, will update when I see how my body is changing
Protein: 300g?

SUPPS
Animal Pak (will switch to Orange Triad possibly, suggested by dgcoats)
Maybe M-Stack? Doubt it, might want a creatine but want my diet in check first.

I'll need a lot of helps guys. Most of you don't know me personally but I'll show you that I have heart and I work my hardest at everything I do. I don't believe that being lazy gets you anywhere in life. This is a stretch enough for me and slacking off is NOT AN OPTION.

Let's Do Work.

[TheHitStick]

First notice: I'm still in my season. Last week is my last week fo the season and I'm not sure if I should take a week off or not to rest. I feel fine so I don't think I will. Gotta get back into things. Yesterday was my first day working out in a long time.

Bench Press:
Barx15
95x10
115x8
135x5
145x5

Dips:
BWx10
BWx8

Front Plate Raises~SS~BB Rows
25x8 95x8
35x8 95x8
35x8 95x8

Seated DB PowerClean with Press~SS~Lat Pulldowns
20x8 95x8
20x8 95x8
20x8 95x8

DB Shrugs: (Second pause at top)
60x8
70x6 (Grip Failed)
65x8

DB Curls:
30x8
30x8


Notes
Extremely sore in my back today. Probably because I haven't done rows in forever, only done them like once before. Bench felt weird, I have to switch up my grip due to my thumb injury from August Camp. Hurts like anything at the base when I wrap my thumb around it so I don't do that anymore. Feels like the bar is gonna crush me, kind of scary without a spotter haha.

Gotta start getting food ideas for a diet and stuff.

[07hudson]

Nice day back, in :)

[TheHitStick]

thanks lol

Not working out today. Trying to eat healthy and plan out my meals

Played 1on1 basketball with ym friend for over an hour today. I'm exhausted haha

[qb0708]

Protein: 300g?

[.

You don't need 300 grams of protein a day

[TheHitStick]

You don't need 300 grams of protein a day

aight lol just goin off of other people round my weight that are bulking

should i just go for my bodyweight goal? i heard that is also good to do?

[qb0708]

I personally have never tried to get a certain amount of protein in my diet, be it my goal to either slim down or put on muscle.

My thing is more timing of protein, you should obviously have some sort of lean meat with each of your 3 main meals. Along with a protein source inbetween these meals, from a MRP bar, shakes, or some sort of almond, pistachio, peanut etc.

Say my schedule is to lift at 3 pm., (which is probably when you'll lift since I'm guessing your in high school)

Breakfast: Right before school, upon waking

Snack 1: 2-3 hrs after-Medium to Heavy Protein source, fruit, possible carbs (some sort of granola bar)

Lunch: when served or 2 hours after snack and at least 2 hours before workout

Snack 2: Immediately after workout, consisting of a Heavier source of protein (protein shake or
bar), along with simple carbs (sport drink, some sort of candy, anything sugar based) with post workout supplements (creatine, aminos, beta alanine, etc.)

Dinner: Around 45 minutes after workout or 30 minutes after snack 2

Optional Snack: Around 8pm, healthy foods, whole grain cereal, bars, fruit, veggies etc.

On your workout days try and get more carbs in you and on your off days get less, try and stay away from drinking calories, simple carbs unless after your workout, saturated fats, and drink plenty of water. If your going to slip away from eating good do it on the weekends

[TheHitStick]

great information

it's hard for me to get lean meat everyday of the week basically. my dad cooks over the weekend and i eat stuff like throughout the week. usually i get him to do chicken breasts or steaks or something though

i'll also have to start packing my lunch since the school meals are junk (pizza's, fried chicken sandwich's, fries, ect.)

and for my snack inbetween breakfast and luch should i bring a protein bar or two or what? any suggestions on that

i really appreciate the help

[qb0708]

Yeah just bring whatever you have. One protein bar along with some kind of fruit, and maybe a handful of cheerios is a good snack.

[07hudson]

you certainly don't need 300g of protein, but keep in mind what ever your body doesn't use as protein it will convert and store so it's not a total waste.

[TheHitStick]

alright, don't you piss out the protein if you consume too much at a time?

[07hudson]

Lol, I don't even remember posting that ^^ But yeah, if you take too much at once you'll piss the rest out

[TheHitStick]

Lol, I don't even remember posting that ^^ But yeah, if you take too much at once you'll piss the rest out

having too much fun last night?

but yeah, any protein shakes you guys reccomend? i know they're not necessary but I can't have oatmeal and eggs in the morning so when I have oatmeal I'd want protein in the morning also

[qb0708]

Sam's club has 5lbs of EAS protein for like 30 bucks

[TheHitStick]

I was thinking bout Optimum 100% Whey?

But I was looking at the college I want to go to which is Old Dominion University and I just checked out their football roster and all of their LB's/TE's are around the size I desire to be. Their linemen aren't huge either but they're good for their division (D-1AA) and they're 7-2

Anyways, academics first, just though I'd check it out as a possibility to play

[DocHollidy]

I was thinking bout Optimum 100% Whey?

But I was looking at the college I want to go to which is Old Dominion University and I just checked out their football roster and all of their LB's/TE's are around the size I desire to be. Their linemen aren't huge either but they're good for their division (D-1AA) and they're 7-2

Anyways, academics first, just though I'd check it out as a possibility to play

wow I was thinking about going to ODU, but changed my mind, really surprised their doing so well for a first year program

[TheHitStick]

wow I was thinking about going to ODU, but changed my mind, really surprised their doing so well for a first year program

I didn't know anything bout them really either until I looked at their website. Alot of their players are my desired size so I think I'd have a chance if I can do well at the position in HS =/

All I did today was have practice. Blows, the fields are so soaked and my cleats are torn up so my I lose feeling within minutes. Sucks too cause it's just cold and dark here now lol. I love football and don't care bout playin in the rain but when the practice field are one giant puddle it's kind of ridiculous

[07hudson]

Optimum is pretty good stuff for the dollar. I usually get their whey and casein, tend to have the best flavors.

[TheHitStick]

Optimum is pretty good stuff for the dollar. I usually get their whey and casein, tend to have the best flavors.

yeah that's what i was thinking lol, heard that stuff is delicious. not that i go by flavor first but it's suppose to be a good buy so i mine as well give it a try.

man I can't wait until Monday. ME Upper Body son!

should i incorporate shoulder press into my workouts (barbell)? i never really did them after my injury on push press and i started to do them and they felt great. did them right before the bench press on one of my days i worked out in season and i felt great on the bench press.

[07hudson]

Well if it feels good I'd say go for it. My program actually doesn't do shoulder presses b/c of the risk of injury. I've been building my shoulders just fine doing raises and topping them off with 36's. If it feels good and you wanna shoot for it, start out light though.

[TheHitStick]

Well if it feels good I'd say go for it. My program actually doesn't do shoulder presses b/c of the risk of injury. I've been building my shoulders just fine doing raises and topping them off with 36's. If it feels good and you wanna shoot for it, start out light though.

yeah plate raises with a pause and variations of dumbbell raises have been working them pretty good. just thought it'd be good to add in a compound lift. where do ya think i should add them? DE Upper days as a supplementary exercise? or ME

[07hudson]

I'd say ME Upper days, and just do some lighter raises on DE Upper or RE Upper days

[TheHitStick]

I'd say ME Upper days, and just do some lighter raises on DE Upper or RE Upper days

Alright, so do it as a supplementary exercise right after bench? And stick to prolly 3 sets of 5 or so?

[07hudson]

Well whatever the template says just do it instead of whatever shoulder exercise you might do. Doesn't neccisarily have to be right after bench.

[TheHitStick]

Well whatever the template says just do it instead of whatever shoulder exercise you might do. Doesn't neccisarily have to be right after bench.

thatll work lol

i just wont superset it with anything, i dont really like doin that with compound lifts

[TheHitStick]

Last day of practice for me and our last game is tomorrow. We gotta go in an extra hour early since we don't have school. Oh well, hopefully I'll be more excited once I get there lol

[CelticTheTruth]

Keep up the good work!

[TheHitStick]

Thanks

It's hard for me to stay motivated when all of this crap is going on =/

[TheHitStick]

Our final football was yesterday and we lost, 13-12 (lol?) didn't get to dress out and play though

But ready to start working out next week. Reallllly need to get my crap together this weekend haha

[TheHitStick]

Been eating good over the weekend, lots of studying due to midterms but I think I'm getting my meal down. Did the math for my calorie needs according to an article on Tmuscle.com called "Massive Eating" and it says I need about 6000cals to maintain? Haha I don't think I did the math quite right...or I hope not =/

That is due to my activity level and so forth. Anyways, my protein shake came in yesterday (Optimum 100% Whey)

Reallly eager to lift tomorrow but I gotta find my ipod first >:[

[federaldb59]

Thats not possible at my weight I need to eat like 4200 cals to maintain. Try doin the math again.

[TheHitStick]

Thats not possible at my weight I need to eat like 4200 cals to maintain. Try doin the math again.

yeah i know i did the math wrong ahahah

but finally, i get to lift again. gonna get a good meal in then have a sample pack of white flood and gonna go do ME upper body

also, found my ipod =D

Today was kind of sad sayin goodbye to my favorite coach as we handed our pads in

[TheHitStick]

MAX EFFORT UPPER BODY 11/9/09

DAY 1

1) BB Shoulder Press (warmup)
Bar x 10
65lbs x 10


2) BB Bench Press
Bar x 10
95 x 10
115 x 8
135 x 5
145 x 3
155 x 3

3) Dips
BW x 5

4) Incline DB Press
40 x 8
50 x 5

5) Cable Pull Aparts (weight = each arm) ~SS ~ 6) Seated DB Power Cleans
7.5 x 10 20 x 8
12.5 x 10 25 x 8
12.5 x 10 25 x 8

7) Seated DB Shoulder Press ~SS~ 8) Bent over BB Rows (2nd time doing these)
35 x 8 65 x 8
35 x 8 95 x 8
35 x 8 105 x 8

9) DB Shrugs
60 x 8
60 x 8
60 x 8

10) Bicep Curls (4 second decline) ~SS~ 11) Behind Back BB Wrist Curls
45 x 8 65 x 8
55 x 8 85 x 8
55 x 6 75 x 8


NOTES
-On my last set of bench, the bar started slipping off on my 3rd rep so I had to switch to wrapping my thumbs around and barely got it up lol =/
- Don't know wtf I was thinking on dips, should've added more reps but wanted to hit upper chest before I did those I guess?
- Decent day today, hopefully next time I'll get that bench up
- I took a sample pack of WHITE FLOOD and GREEN MAG today with 14oz of water, tastes terrible and the smell of WF sucks, but I felt extremely focused, especially while driving =D

I really need to come up with some goals and I think that 205 bench will be reasonable within 3 months max? I'll come up with other lifts later on this week as I see where I stand.

SotD
v1s86vDhjx8

[07hudson]

Solid day bro, but I'd reconsider using the monkey/suicide grip. I made a thread about it...1 sec I'll find it

eh, can't find it. But several people have broken ribs etc from using that grip. not to mention it put that 1 football player out

[TheHitStick]

Solid day bro, but I'd reconsider using the monkey/suicide grip. I made a thread about it...1 sec I'll find it

eh, can't find it. But several people have broken ribs etc from using that grip. not to mention it put that 1 football player out

yeah i heard but any other way and it hurts my thumb, idk i might just try to suck it up. it feels alot heavier when i do the other grip also

[TheHitStick]

Day 2, DE Lower Body
11/11/09

1) Speed Box Squats
Bar x 10
95 x 10
115 x 5
135 x 2
155 x 2 x 5sets

2) Bulgarian Split Squats, Elevated Front Leg
20lb DB x 8 each leg x 3 sets

3) Romanian Deadlifts
115 x 8
115 x 8 (added in step to stand on)
135 x 8

4) Ab Circuit
Super-setted 2 exercises with 9lb medicine ball for 3 sets of 10 with 1 second hold at top of movement

NOTES
-Pretty good day today for coming back I guess on squats. Had good form on speed squats and was at a dead stop on the bottom then exploded up, focused on form but still hurt my legs hah
-OFF CREATINE, I'm done with that junk, I've taken crap before and I don't want to bother researching it anymore (didn't finish M-Stack but heard that it's banned now >:[)
-Gonna focus on mental strength without this junk, just need my ipod and a good mindset
-Gonna get Orange Triad as multi and keep Optimum 100% Whey as my protein
-Also, didn't workout yesterday because I felt really sick (huge migrane, ect. from midterms) so I made up for it today

Don't have a SoTD, just explored my ipod =D but I guess Till I Collapse was my most listened to today.

[07hudson]

Solid day but whoah whoah whoah...m'stak banned? Wtf, anyways good day man

[TheHitStick]

DE Upper Body
DAY 3

1) Dumbbell Bench Prress
35 x 10
45 x 5
50 x 10
50 x 8
50 x 8

2) Incline Barbell BP
75 x 3 sets x 8 (starting over, my butt came off bench way too often basically)

3) Assisted Pull Ups (hah, I feel heavy now =P)
BW (help) x 3 sets x 8
SS
4) Plate Raises
35lb x 3 sets x 8

5) Dumbbell Shrugs
65 x 3sets x 8

6) J Pull
80 x 3 sets x 8 (nice and controlled)
SS
7) Lateral Flyes
15lbs x 3 sets x 8

8) Bicep Curl
55lb x 3 sets x 8 (3 sec down)
SS
9) Inward Skull Crushers (name?)
15 x 8
20 x 2sets x 8

10) Reverse Curls
45 x 8

NOTES
-Had to tell my friend that I'd talk to him after I was done. Really distracted me on the DB Bench, was still sore though so 50lbs felt heavy ahaha
-Feels good man without creatine, feeeels good
-Sore as anything, hopefully I can do ME Lower tomorrow 100%, realllly sore. Missing today really messed up my schedule. Next week I should be back on track.
-Diet is going great in my opinion. Feeling alot better, cramming my face with good food and getting in a good amount of everything that I need personally.


Solid day but whoah whoah whoah...m'stak banned? Wtf, anyways good day man

Idk, I didn't look into it. My friend was talking to me about this for awhile. He's no scrub, he's been his way around weight lifting for a long time and has to do research or he can't buy any creatine. But appearantly there was some item in it that some guys tested positive for marijuana because of it.

I don't know if that is true, just what I heard, if anybody hears anything else about this to disclaim that statement, then tell me so I can edit this

[07hudson]

Hmm, test positive 4 marajuana, that's strange. Maybe they lied and said it was the m'stak!! lol oh well, solid day btw

[TheHitStick]

Hmm, test positive 4 marajuana, that's strange. Maybe they lied and said it was the m'stak!! lol oh well, solid day btw

yeah they used that as a cover up haha

man i dont know if im working out today though, not able to go to school though. having the dumps like anything man lol

anyways, i might change up my DE lower body day. Next week I'll see how it goes if I add in more active recovery/stretching

[CMoneyFreshh]

Solid day bro, but I'd reconsider using the monkey/suicide grip. I made a thread about it...1 sec I'll find it

eh, can't find it. But several people have broken ribs etc from using that grip. not to mention it put that 1 football player out

yes, i used to suicide grip. its a bad idea, dont do it. too dangerous and not worth it. anyway you get more of a compound lift anyway and work more forearms. plus it can save your face...

looking good bro keep up the progress!

p.s.

check out muscle juice 2544 from the bb.com store. its like 10lbs for $30

[TheHitStick]

I'm not doing the suicide grip, but I still can't wrap my thumb around all the way. I'm supporting the weight there so it can't roll cause my thumb is in the way. Can't explain it, but it feels comftorable and it's not as dangerous.

Didn't get to lift yesterday cause I was sick kind of and I wouldn't of anyways. My legs were dead after wednesday. I can't do squats twice a week ( as of now ;] ) lol

[TheHitStick]

Hmmm got distracted Friday and Saturday and my didn't wasnt too hot. Ate decently good for the most part but had too much sugar I think (kool-aid =D) and ate food late at night which I try not to do.

Oh well, can't wait till tomorrow, ME Upper =D

[TheHitStick]

]ME Upper Body
DAY 4

1) Shoulder Press (warmup)
Bar x 10
65 x 5

2) Barbell Bench Press
Bar x 10
95 x 10
115 x 5
135 x 3
145 x 3
155 x 5 (PR) [My butt came off the bench on the last two reps >:(]

3) Dips
BW x 10
BW x 8

4) Barbell Rows
95 x 8
115 x 6
105 x 8
SS
5) Seated DB Clean to Press
20 x 8
25 x 8
25 x 8

6) Dumbbell Shrugs
65 x 3sets x 8

7) Cable Crossovers
12.5 x 10
15 x 8 1/2
12.5 x 10
SS
8) DB Lateral Raises
15lbs x 3 sets x 8

9) Bicep Curl
65 x 8
65 x 7
65 x 8 (last rep forced)
SS
10) Behind Back BB Wrist Curl (controlled)
65 x 10
65 x 10
65 x 10

NOTES
- Kind of dissapointed at 155 x 5 since my butt came off the bench and had no spotter =/. Really trying to get my form down on bench, I wonder if that's what caused me to make little gains?
- Dips were alright, rocked alot on the 1st set, gotta ask if I'm going to parallel (curious but I think I am), when should I start adding weights?
-Everything else felt great, just that dang bench >:[

[TheHitStick]

]Day 5, DE Lower Body

1) Box Squat into Box Jump
I'm unsure of my max height I got, the box was a little bit above my waist. Measured it when I got home and it says 42 inches where my box was. I did 3 sets of 3 jumps then once I got to 42 inches I did 2 sets of 1 jump.

2) Bulgarian Split Squats, Elevated Front Leg
20lb DB x 8
20lb DB x 8
25lb DB x 9

3) Romanian Deadlifts
135 x 8 (on box)
135 x 8
135 x 8

4) Ab Circuit
Super-setted 2 exercises with 9lb medicine ball for 3 sets of 12 with 1 second hold at top of movement

NOTES
-Pretty good day today, feeling it in my legs, gotta add in more abs probably
-Diet has been junk today, nuff said, can't slack off on that
-I only weigh 180!!!!! ='[

Alot of school work has been exhausting me and my Nutr. & Wellness teacher has been frustrating me with the "right diet plan".

[TheHitStick]

I need to get down a good healthy diet so that I can gain weight. I'll write down so far what I've been eating (or trying to). It's inconsistant since dinner is always different and ect.

Breakfast
- 1/2 cup of oats with 1 cup of water (raising is to 3/4th cup of oats), some cinnamon
-1 Scoop Optimum 100% Whey mixed with 10oz 1% Milk
- 2 slices of white bread (might be wheat soon)
-1 banana

Snack
-Protein bar (southbeach diet cancelled theirs =(]
- 1/2 cup granola mixed with 1/2 cup peanuts



I'll edit this later on to add more.

[TheHitStick]

Aghh school has been keeping me extremely busy and frustrated, i did DE Upper Thursday and had to do ME Lower on Saturday instead. Will post those later on when I get home

Diet has been crap, im sick of this junk. Sick of lifting little weight and being only 180...

[TheHitStick]

Everything ahs been for **** lately. Ive been unfocused, tired, not getting gains or anything. i might switch to Starting Strength. I have 3 workouts to post but they're crap and it's pissing me off.

I don't know if it's because I'm on no creatine? I don't know if it's because I'm not eating enough?

I might just switch to Starting Strength though, to obviously get my strength up. I don't care if I'm not the sexiest beast out there, i just want to be strong.

Last Thursday on DE Upper got 50lb DB's for 1x13 then 1x14, that was an improvement. Not bad I guess. Saturday did ME Lower and got 165x5 then 175x1 and failed...wtf. Today got 165x2 while on the second rep cheating (my butt came off the bench) and barely got it off the chest. Rest of today's workout was crap, barely broke a sweat and felt unmotivated and weak and small. It's crap.

[07hudson]

Hope things turn around for you man. I'd start keeping track of calories even if only for a few days to see what you're getting in. 9/10 you are getting in way less calories than you think.

Btw found the thread I was looking for
http://forum.bodybuilding.com/showthread.php?t=119310321

[TheHitStick]

Hope things turn around for you man. I'd start keeping track of calories even if only for a few days to see what you're getting in. 9/10 you are getting in way less calories than you think.

Btw found the thread I was looking for
http://forum.bodybuilding.com/showthread.php?t=119310321

idk bro too much crap has been happening that has been distracting me. im unfocused and tired in the gym for the most part

don't know if i should get back onto a supplement like white flood. just so confused on my training and im gonna do SS as a basic workout because i need my numbers up. Obviously I'm not average if I'm not bench my BW yet and my squat sucks.

[07hudson]

Like I said keep your head up man. Start counting those calories. Sounds like time to deload as well, recharge for a week then hit it hard.

[TheHitStick]

sooo just do lighter weight with the same rep scheme and stuff for the week then go back to heavier weight?

[07hudson]

sooo just do lighter weight with the same rep scheme and stuff for the week then go back to heavier weight?

yeah, nothing taxing on your muscles at all really but don't neglect them. Go light

[TheHitStick]

1) Close Grip Bench Press
65 x 10
95 x 8
115 x 8
115 x 8
115 x 8

2) Standing Military Press
65 x 8
65 x 8
65 x 8
SS
3) Barbell Rows
95 x 8
95 x 8
95 x 8
4) EZ Bar Curls
55 x 8
55 x 8
55 x 8

NOTES:
-Easier day today I guess, really need to get back on track. I don't know what's been going on.
-Kept full tension on triceps in close grip, stopped at bottom of sticky point and exploded up. Hopefully that'll help me a little bit
-Also, had to workout at home today

[TheHitStick]

No more slacking off, no more bullcrap or distractions. I'm setting up my priorities. School then working out. That's what I'm going to look forward to on the weekdays. Also my diet is going to be important to me.

I have to take this more seriously. Last year I was alot more dedicated I just didn't know anything about diets. This off-season I'm keeping one.

As I'm typing this I'm coming up with my diet and almost done. I'll be aiming for 4500 calories to begin with and 269g of protein. I'll be weighing myself every Sunday/Monday morning to track my progress and observing fat gain, ect. in the mirror.

I'm also debating if I should stay of WS4SB3 or switch to Starting Strength since I've never done that one.

[07hudson]

Glad to hear man. I'd stick with WS4SB3. Saw my best gains on it

[TheHitStick]

Messed up my ankle in basketball during 2nd block today

Have a grade 3 sprain and a possible fracture, gotta get more of it checked out in a few days...

sucks man now idk what to do haha, might have to do basic stuff for upper body

[07hudson]

Yikes man, sorry to hear that. I tore a bunch of ligaments my sophmore year so I know it sucks. Hope it heals fast

[TheHitStick]

Yikes man, sorry to hear that. I tore a bunch of ligaments my sophmore year so I know it sucks. Hope it heals fast

meee too haha, now ill have to just do bodybuilding stuff that i dont have to really use my legs for =/

[TheHitStick]

Going to the doctor's this morning, going to see what's up. I think my ankle is healing alot faster than normal because I'm putting 0 weight on it all day and treating it well.

Hopefully I'll be back soon, but I might do something light today like arms or something that I don't need my feet to support me alot.

[07hudson]

good to hear

[TheHitStick]

I AM BACK! GOTTA GET THAT NUT! Great workout today, don't care if it's "bodybuilding" style, it's new and its working

Gonna type this quick

1) Bench
95 x 10
115 x 8
135 x 6
155 x 5
165 x 3
170 x 2 (PR)
155 x 2 (lol...)
135 x 9 (couldn't lockout left arm, got right arm though)

2) Close Grip Bench
115 x 10
135 x 7
135 x 8

3) Rack Lockouts
115 x 5
135 x 5
135 x 5

4) Skull Crushers
45 x 10
55 x 6

Done.

Intense stuff for me, happy of it. Started using JACK3D, diet has been great, getting more sleep. Excited to see gains bros

[07hudson]

Glad to see ya back broski. Coming back strong with that bench.

Good to hear you're doing things right. Can't remember where I read it but some1 said 80% of getting bigger is diet. So whenever some1 asks for advice that's what I tell them.

[TheHitStick]

Glad to see ya back broski. Coming back strong with that bench.

Good to hear you're doing things right. Can't remember where I read it but some1 said 80% of getting bigger is diet. So whenever some1 asks for advice that's what I tell them.

yeah defiantly the diet. started eating alot more and better. have a homemade weight gainer that i found on here.

750cals 72g protein 98g carbs 8g fat

All natural and healthy food like milk, honey, oats and protein shake.

Doing a "bodybuilding" split but with alot of exercises to increase strength since i don't plan on looking pretty haha. just want to get stronger and faster.

goal weight is 195-205 but strong and faster, can't pack on too much weight in little time while getting faster.

once i can run again (still can't jump really) i'm gonna start slowly getting into sprint workouts until i'm 100% again. gotta focus on speed ALOT

[07hudson]

I hear ya, focus on plyo jumping exercises to get that fast start for the 40

[federaldb59]

Up the weight on the lockouts. your supposed to be doing at least your max. I always went over.

[TheHitStick]

I hear ya, focus on plyo jumping exercises to get that fast start for the 40

yeah i realllllly need to get faster if i want to become a linebacker

weighed in this morning at ~181lbs, at least i maintained something during my injury. might've made a gain off of working out the week before (just small stuff at my house, clean diet though)


Up the weight on the lockouts. your supposed to be doing at least your max. I always went over.

i don't know if they're lockouts for not lol

I'm in the power rack and have the bar set at a few inches above my chest and then i explode up then bring it back down to a dead stop. helping me get out of my sticky point.

and that was one of my first times doing them so i'll up the weight when i can, should jump up fast

[federaldb59]

yep those are lockouts. My strength coach used to have us doing those in highschool. They are great for upping your max and getting out of the sticking point.

[TheHitStick]

yep those are lockouts. My strength coach used to have us doing those in highschool. They are great for upping your max and getting out of the sticking point.

yeeees i can feel it's alot easier on my sticky point so hopefully I'll defiantly see my weight shoot up on those as I get used to them. Thanks for the advice


Back Day today, really pushing it with the Deadlifts (=]!) but didn't go hard on them at all and focused on reallllly good form. Felt proud actually on my form, back straight and everything seemed to be down great. Again, another quick writeup of today

1) Deadlifts
135 x 6
185 x 5
205 x 4
225 x 3
245 x 3
225 x 3
205 x 5
135 x 5

2) Ground Pullups? (smith machine is low and my heels are on the ground and I'm pulling up until my chin touches the bar, any specific name? lol? Using these until I can do more pullups)
BW x 10
BW x 10

3) Lat Pulldown, regular
80 x 10
90 x 10

4) Close Grip Lat Pulldown
80 x 10
90 x 10

5) 1 Arm DB Rows
50 x 8 each arm
50 x 8 each arm

6) Concentration DB Curls
25 x 10 each arm (holding off arm halfway until 10 reps is done then switch)
20x10

7) EZ Bar curl
45x2 (lol...was done and had enough bicep work lol)


Okay, my max pullups I've done was like 3...sad, i know but I used to never be able to do them. Since I do so little, how should I go about doing them? No one can spot me and that helping machine blows and it's weird as crap. I want to do freeweight pullups. Should I do 2 sets of max reps after deadlifts?

[07hudson]

Solid workout broski, nice deads. I think the ground pullups u were referring 2 might be called Australian pullups but I could be wrong.

Why doesn't the pullup machine work that well?

[TheHitStick]

the way my feet have to be placed on it feels like a smith machine when doing squats. just doesn't feel like a natural range of motion at all.

I was thinking I should just start doing 2 max sets of pullups for a few weeks and see my progress. gotta suck up my ego on those lol

[wynner64]

Holy ****, 6'1", 187 pounds playing on the offensive line?

That sounds a lot like someone.......ME!

I was actually a little bit smaller than your size though when I played :D Those were my stats during my senior year, haha, at your age I was around 5'10", 160lbs. Everyone was about twice my size but I still stuck it out. If you don't mind, I'd like to follow along. Your journey sounds a lot like mine, and I'm happy to offer any advice along the way.

To start, I read this:
"no defensive position (politics of football, yay)"

Here's a challenge I want to make to you. I want you to try out the LB position, either middle or outside. If LB is something completely new to you and you don't really understand the defense, go with OLB, otherwise try out MLB. Set up a list of goals of what you think it takes to catch the attention of your coaches, and do it. I'm pretty knowledgeable when it comes to football, so go ahead and run your defense by me and I might be able to help you on what you need to work on in order to excel.

[TheHitStick]

Holy ****, 6'1", 187 pounds playing on the offensive line?

That sounds a lot like someone.......ME!

I was actually a little bit smaller than your size though when I played :D Those were my stats during my senior year, haha, at your age I was around 5'10", 160lbs. Everyone was about twice my size but I still stuck it out. If you don't mind, I'd like to follow along. Your journey sounds a lot like mine, and I'm happy to offer any advice along the way.

To start, I read this:

Here's a challenge I want to make to you. I want you to try out the LB position, either middle or outside. If LB is something completely new to you and you don't really understand the defense, go with OLB, otherwise try out MLB. Set up a list of goals of what you think it takes to catch the attention of your coaches, and do it. I'm pretty knowledgeable when it comes to football, so go ahead and run your defense by me and I might be able to help you on what you need to work on in order to excel.

thanks, this is a huge help for me and alot of motivation. yeah im going out for LB, doing track in the spring (would of done winter also but messed up ankle few days before)

we're getting a new head coach since our recent one retired and we're in the process of finding one. i'm debating if i should go to weightlifting or not...? last year i did it, it stunk and got me no gains. i'm realllllly debating on what to do here since I'm starting to see gains and I don't want to screw that up...AGAIN.

Anyways, today's work was BS. Too much stress from school and got ALOT of homework tonight. I was hungry and tired and jack3d did jack squat for me today. hit a pr but felt drained, back started hurting so im doing something wrong. form was off today also, gotta revise my shoulder plan

1) Military Press
Bar x 10
65 x 5
85 x 5
95 x 4
105 x 2 (PR)
95 x 4 (stopped, thought i still had a 5 on one side...really easy)
105 x 0 (wtf lol)

2) Overhead Shrugs (back started hurting and it was bad getting bar up)
95 x 10
95 x 10

And left...was drained and I gotta get started on my homework now. This really screwed me over but I'm not giving up. Some guy came up to me telling me his story and how to do nothing but compound lifts and don't do shrugs because it gets you "cut instead of bigger"?

[TheHitStick]

Switching to Wendler's 5/3/1 program, exactly what I'm looking for and it has it all written out for me. All I have to do is find out my percentages since I don't know what my 1rm is on my lifts.

Should I maxout sometime soon before I start it or no...?

[federaldb59]

Definitly max out and find out where you stand.

[TheHitStick]

Definitly max out and find out where you stand.

alright, tomorrow im testing my squat at 135 just to see how my ankle can handle it. it should be fine if i can deadlift 245 easily.

but should i take next week off to rest or how should i go about this? advice is welcomed haha

[07hudson]

Max out buddy. Have heard good things about that program, I incorpoorated the 5/3/1 rep scheme into Defrancos West Side Program. If I ever tried anything new in the future I'd prob try this 1.

[TheHitStick]

Soooo we got about 2 feet of snow over here...don't know how I'm gonna get to the gym tomorrow since practically no roads are clear at all lol. This week should be interesting.

Should I maxout this week since I'm feeling fine I guess?

[07hudson]

Yep

[TheHitStick]

Bench Press Maxout at 181lbs
Bar x 10
95 x 10
115 x 8
135 x 5
155 x 2
175 x 1
185 x 1
190 failed

Wow I'm dizzy, I thought today was Sunday and stayed up later last night than I should've lol. I think on a better day I could've done better but tomorrow I'm maxing out on deadlift probably.

alright I looked at wendler's program to see how much I'm going to do on bench press and for my workout it goes like this.

Warmup, 75% (139) x 5, 80% (148) x 5 and 85% (157) x 5

That's extremely easy for me and I've done that same exact thing except I had higher reps on all of them? Should I do 140x5, 150x5 and 160x5? Still too easy but might be a little more challenging? Help anyone

[07hudson]

You can round up to those numbers because it's only a couple of pounds but follow the program. If you go too heavy consistently you can plateau. Going light isn't neccisarily a bad thing.

[TheHitStick]

You can round up to those numbers because it's only a couple of pounds but follow the program. If you go too heavy consistently you can plateau. Going light isn't neccisarily a bad thing.

alright and i forgot the last set is a max set of reps that you can get lol

but tomorrow i might actually do squat, because next monday is when i start this and the first day i have to do squats.

havent done squats in awhile, hopefully i can get some good weight up while going parallel =O

[el67ko]

Hey bro, nice looking log! Good luck with all of your football goals, if you really like it take that stuff seriously now. If you don't you will regret it and be forced to play crappy bush league semi pro football (me-haha). Don't let "football politics" get in the way of your goals, if you outwork everyone you will get to where you need to be. I see you were running WS4SB3 (which I am currently logging) and are switching to 5/3/1. Just a quick question...have you ever run 5x5? Seems at your age you have a ton of untapped linear gains you can be making. I will be following along...good luck!

[TheHitStick]

Hey bro, nice looking log! Good luck with all of your football goals, if you really like it take that stuff seriously now. If you don't you will regret it and be forced to play crappy bush league semi pro football (me-haha). Don't let "football politics" get in the way of your goals, if you outwork everyone you will get to where you need to be. I see you were running WS4SB3 (which I am currently logging) and are switching to 5/3/1. Just a quick question...have you ever run 5x5? Seems at your age you have a ton of untapped linear gains you can be making. I will be following along...good luck!

The ironic thing is my hard work got me the starting spot on JV instead of playing Varsity. During August the coach called me and my buddy over (who works just as hard) and said that we have been working really hard and he knows we want some PT so he put us on JV to get some...lol.

Don't know if I'm serious about this or not, college wise. I'm not looking for a college scholarship since I'll say it myself, I don't have the natural athletic ability that others get. Everything I've come up to is from working my whole life to "be as good as everyone else" in sports. I always loved sports but I was just not naturally the most gifted athlete.

This off season is all out though defiantly, excited for Spring Track so this will give me time to make as much strength gains as possible before I have to start working on speed and stuff.

Tight End wouldn't be a hard adjustement since I was taught everything about it in practice and know how to block with my size/strength. I can also catch very well, yes with a DB on me. Linebacker is the one that makes me nervous because I have about 5 plays of experience at it during practice lol.

Might switch to 5x5 but defiantly giving this a go. Still unsure about college football though, I'm trying to go to ODU which is a D-1AA school but is actually really good for a new football team. Who knows, I'll be busting my butt and giving everything I've got and I'll see where this takes me. I'll be training like I'm working for a college scholarship =P

Thanks for dropping in

[PitbullJR]

The ironic thing is my hard work got me the starting spot on JV instead of playing Varsity. During August the coach called me and my buddy over (who works just as hard) and said that we have been working really hard and he knows we want some PT so he put us on JV to get some...lol.

Don't know if I'm serious about this or not, college wise. I'm not looking for a college scholarship since I'll say it myself, I don't have the natural athletic ability that others get. Everything I've come up to is from working my whole life to "be as good as everyone else" in sports. I always loved sports but I was just not naturally the most gifted athlete.

This off season is all out though defiantly, excited for Spring Track so this will give me time to make as much strength gains as possible before I have to start working on speed and stuff.

Tight End wouldn't be a hard adjustement since I was taught everything about it in practice and know how to block with my size/strength. I can also catch very well, yes with a DB on me. Linebacker is the one that makes me nervous because I have about 5 plays of experience at it during practice lol.

Might switch to 5x5 but defiantly giving this a go. Still unsure about college football though, I'm trying to go to ODU which is a D-1AA school but is actually really good for a new football team. Who knows, I'll be busting my butt and giving everything I've got and I'll see where this takes me. I'll be training like I'm working for a college scholarship =P

Thanks for dropping in

Before you try-out for ODU, make sure this is something you really want. I love football more than anyone and some days I was feeling about done with it. It is not a switch you turn off and on. You either are born a baller or not and im not talking about ability. I am strictly talking about heart. If you are not sure than you run the risk of getting seriously hurt. The CAA is the best D-1AA conference in the nation. Just have a true gut check with yourself. If this is something you really want, do your thing my brother and best of luck to you.

[TheHitStick]

Mentality was broke today on squats.

Squats @ 181lbs
Barx5
95x5
135x5
155x1
185x1
205x1
225 Failed 3 times

The first time I got down onto the box, the weight underneath me slipped and I immediatly dropped the weight onto the rack. Almost slipped off the box with it on my back. Scary crap. Had alot of stuff floating around in my head like I haven't squatted in a month and my ankle injury. Stupid stuff like that. I got it cleared and was mad ready to go but when I got down, I lost concentration twice and on my way up just dropped. 225 is easy, I don't know why I couldn't get it today with good form. It's mental **** and I'm done with that. I know what my body is capable of and it is most defiantly capable of that. No excuses, I failed today. That's the last time I'm going to let my mind defeat my body again. I've always had mental toughness from football. I was one of the last kids up in plank's and **** while everyone else fell down around me. Mental toughness isn't an issue, I don't know why I let it happen today.

**** better get done tomorrow on military press.

[TheHitStick]

Just started putting my stats in my signature. Need to find out my BF%, but spring track sprinting should defiantly help lower that.

Put some goals that are 6 months in advance. I plan on getting 10lbs+ on bench/press a month and 20lbs+ on squat/dead a month. I'm taking this seriously, no goofing around or anything. I'm still learning alot but I finally found my sweet form on bench and my squat should go back up once I start squatting again.

Advice is welcomes and Pittbull, I understand what you're saying. I'm deciding to give it my all, I'm going for linebacker this season even though I've never played it before. Going to attend an ODU camp this summer if they have one (they just had their first one and the kids I saw are prospects...yeah, not comment on that)

Hopefully this year I can do a speed camp with a local coach who is good at that stuff. Last year it got cancelled since they didn't have enough sign-ups >:O!

Are these goals reasonable with my genetics? Maybe.
Am I working my butt off and giving 100% for them? You better believe it.
Let's go fellas.

[TheHitStick]

Been realllly busy lately but "maxed out" yesterday on military press. didn't really get that far since i was in a rush to leave

1) Shoulder Press
Bar x 10
65 x 5
95 x 1
105 x 1
115 failed

Didn't even get to deadlift today but it's whatever, i know where my range is on military press, maybe if i wasn't in a rush to leave i could've gotten it up.

[TheHitStick]

Just got back from Ohio, plan on doing deadlift test on Friday possibly...

Gained about a pound I think but defiantly more bodyfat is noticable, alot more than I want actually lol

[07hudson]

You'll get there bro, just try to be as consistent as you can. It's my prob right now.

Comeon a pound? Football players aren't going to be looking at ur abs lol, also keep in mind how often will girls see you with your shirt off? More weight ftw :P

[wynner64]

You'll get there bro, just try to be as consistent as you can. It's my prob right now.

Comeon a pound? Football players aren't going to be looking at ur abs lol, also keep in mind how often will girls see you with your shirt off? More weight ftw :P


TTTTTHHHIIIIISSSSSS!!!!!!!

ESPECIALLY for being a football player. Which scenario do you want to happen to you?

A. Pool party. You're there with your shirt off, your abs aren't quite there yet but you're looking good. You've got two Shamus in the pool checkin' you out as they are trying to eat the fish and plankton in the deep end. Maaayyybbbeee one hotty. But she's taken. Oh, and you can only do this really about 4 months out of the year.

B. You sack the quarterback, and the cute chick in math class, whom is sitting with her girlfriends says: "Hey, I know that guy! He's always asking me if he can borrow a pen! He's a good athlete! I want his dick in me!" Then her 3 friends stare at her, awkwardly, which gives you enough time to make another tackle, and the crowd cheers for you.


Your abs will come with your training man. No need to put a full focus on them though. Just lift, lift, lift, and lift some more. When you're not lifting, you're running and eating good. This is all you need to be able to compete. Besides, there are quite a few NFL athletes that don't have a 6 pack, yet they still compete. Even some running backs don't have 6 packs, but they still run like the damn wind out on the field. And if you really want to focus on the 6 pack, wait til after you're done playing sports.

[TheHitStick]

haha wooah i wasn't wanting a 6 pack yet lol, it'd be nice but i don't focus on that. i just want more muscle gains =P

finally i can get back to eating, i was only having 3 meals a day in Ohio, if even! i was dieing, you have no idea. right now im downing my big bowl of oatmeal and protein shake in whole milk, mmmmmm.

gonna recoop today, get some good sleep tonight then tomorrow do my deadlift max since i wont have time afterwards when my program starts. football conditioning starts next monday for the offseason program but it blows...hang cleans, bench press, hang cleans, incline bench press and hang cleans. that's basically all we do a week, hangcleans lol

going to skip out on the weightlifting since last year i got nothing but weaker off of it basically because you don't see numbers going up then you start doing crappy form, hence why my squat is so low now lol

plus i can't do hangcleans for crap with my ankle. still swolen as balls and hurts occasionally

btw, i lol'd at the scenarios ^^^ haha thanks guys

[TheHitStick]

Deadlift Maxout at 183lbs
1) 135 x 5
185 x 2
205 x 1
225 x 1
245 x 1
275 x 1 (back rounded halfway through, defiantly felt that)
300 x 1
305 x 1
310 x 1

Went to 315 but defiantly felt my back round at the beginning, made sure I had good form on 305 though so that's a defiant. 310 was weird, I got it up pretty fast but I'm not sure if my back rounded at all or anything. It doesn't hurt from that though (I felt it after 275 but 310 I didn't feel anything worse) so I'm sure 99% sure my form was great.

I'm picky on form btw, but I think I did good on 310. Just at 275 I got kind of lazy I guess.

EDIT: Lowered my goals, realised I only have 4 months to train and I'm hoping for 10lbs a month on bench. My squat is higher because my number is low at the moment, I think that should go up faster along with military press because, honestly, I just started doing them. Deadlift is pretty neutral, hoping for 20lbs a month on that one.

[TheHitStick]

Squats and ROM Deadlift tomorrow boys! Gotta get dat NUT!

Excited as anything brah's!

Sore as anything from yesterday though haha

[wynner64]

Damn son, your deadlifts are pretty solid...your body will grow quite nicely with those stats for deads. It's a full body workout, so this tells us that your core strength is solid. The rest of your lifts should blow up soon!

[TheHitStick]

Damn son, your deadlifts are pretty solid...your body will grow quite nicely with those stats for deads. It's a full body workout, so this tells us that your core strength is solid. The rest of your lifts should blow up soon!

I was hoping someone would clarify that for me lol. How close should a deadlift and squat be do you guys think?


I want to work hard and do my best in life so I never have to ask myself "what if".

I'm the same way, that is the reason I came back my junior year for football but I fell in love with it once I actually got to start instead of sitting on the sidelines like my freshman year.

Downing some hamburger helper and water, bout to GET ON DAT JACK3D!!! then go hit some squats and ROM deads today

[dgcoats]

One's deadlift should be at least moderately higher than one's squat. The only time I see a squat higher than a deadlift is when quarter squats are involved.

[TheHitStick]

One's deadlift should be at least moderately higher than one's squat. The only time I see a squat higher than a deadlift is when quarter squats are involved.

alright, good to know, thanks

Squat A1
Free Weight x 10
115 x 5
135 x 3
155 x 5
165 x 5
175 x 6

Romanian Deadlift
135 x 8
155 x 8
155 x 8

175 x 6 was the max reps I could get out without sacrificing form, as in my back bending forward alot. Feels good though, defiantly going to see those numbers shoot up as my core gets stronger and my legs.

On Romanian Deadlift, I always go slow down and strict form to make sure I'm 100% using my hammy's. Good stuff lol, don't have any hurt in my back at all so I know I must've had good form.

[TheHitStick]

Had to run the pacer in gym yesterday after doing squats the day before. That sucks brah...really lol

But I wanted to see if I still had endurance after not running hard since August. Still got it bro's, got to 100 easily and just stopped because I wanted to play some basketball =P

But also, I got sick yesterday at around noon. I just woke up and I'm not able to go to school so I can't workout. Really going to try and get well today and just rest so that I can do Bench Press tomorrow and then deadlift on Friday. I refuse to get off track on the first week of the program lol

[wynner64]

100's on the pacer??! Damn son, that's far more athletic than I was at your age. I think the highest I got was in the 70's. I'd probably torch that **** now though :D

[TheHitStick]

100's on the pacer??! Damn son, that's far more athletic than I was at your age. I think the highest I got was in the 70's. I'd probably torch that **** now though :D

100 is easy bro lol, i was just going cause me and my two buddies decided to stop at 100 haha. i think last year i did 125 and they made me and my friend stop.

pretty good for a lineman if you ask me, keeping up with dem running backs haha

but this seriously sucks that im sick, im still dizzy and everything. dont know what to do about this.

[TheHitStick]

Bench Press A1
Barbell x 10
115 x 5
140 x 5
150 x 5
160 x 6 (PR)

Close Grip Bench Press
135 x 8
155 x 4
135 x 12 (PR)

Wasn't too sure on what my reps were going to be since I didn't get what I wanted on 155 so I decided to maxout on 135. Probably had a few more but that's the most I got with 0 help from my spotter.

Really happy with today's workout, despite being sick yesterday, I had a good one if you can ask me. Happy with these 3 days a week, give me more rest, i hit the weights harder and i have more time for other stuff.

Tomorrow's deadlift boys =D

[GodsAngina]

do this instead, t will put 100lbs on your squat in a month

http://btjunkie.org/torrent/Rippetoe-Starting-Strength-2nd-Edition-pdf/41148efbb38722f0d9781fcf3d474c5cc2a69dffe66a

[TheHitStick]

do this instead, t will put 100lbs on your squat in a month

http://btjunkie.org/torrent/Rippetoe-Starting-Strength-2nd-Edition-pdf/41148efbb38722f0d9781fcf3d474c5cc2a69dffe66a

no thanks and it wont put 100lbs in a month

i'm not "brand new" to working out, I've lost all of my fast newb gains anyways

[GodsAngina]

no thanks and it wont put 100lbs in a month

i'm not "brand new" to working out, I've lost all of my fast newb gains anyways

I put 120lbs on my squat in a month dong this so yeah it will if you do the program properly, 10lbs a day for the first 3-4 months. You squat 175lbs son you haven't lost any of your fast newb gains.

[TheHitStick]

I put 120lbs on my squat in a month dong this so yeah it will if you do the program properly, 10lbs a day for the first 3-4 months. You squat 175lbs son you haven't lost any of your fast newb gains.

175lbs? Where do you see 175 on any of my stats?

If you read any of my journal you would understand why I squatted 205 in the first place.

I'll see those numbers go ip fast enough. If the weight is too easy then I'll up it, simple as that.

[GodsAngina]

alright, good to know, thanks

Squat A1
Free Weight x 10
115 x 5
135 x 3
155 x 5
165 x 5
175 x 6

Romanian Deadlift
135 x 8
155 x 8
155 x 8

175 x 6 was the max reps I could get out without sacrificing form, as in my back bending forward alot. Feels good though, defiantly going to see those numbers shoot up as my core gets stronger and my legs.

On Romanian Deadlift, I always go slow down and strict form to make sure I'm 100% using my hammy's. Good stuff lol, don't have any hurt in my back at all so I know I must've had good form.

I saw it here. You're weak enough that you should be doing starting strength.

[TheHitStick]

I saw it here. You're weak enough that you should be doing starting strength.

thanks, but no thanks. i havent squatted in a long time and i never did at football conditioning properly. same thing goes for my military press. ill do what programi want to, you can make a suggestion but dont have to be a dick about it.

i dont care if my squat is weak atm

edit: not being a dick, i see where you're coming from but this is my first time actually squatting properly since my ankle injury and since basically the summer. i think my strength will come back just fine. if the next time i squat is too easy then ill just add 10lbs right then. ill probably end up doing that anyway.

[TheHitStick]

Deadlift A1
135 x 5
185 x 3
225 x 1
235 x 5
250 x 5
265 x 8 (PR)

Barbell Rows
95 x 10
115 x 8
125 x 8 (PR)

Good Stuff on the Deadlift today, great form and went straight through, no rests inbetween sets or anything.

I'm still discovering my weight on Rows, but I think that 125 is what I should start off with next time.

[DocHollidy]

Deadlift A1
135 x 5
185 x 3
225 x 1
235 x 5
250 x 5
265 x 8 (PR)

Barbell Rows
95 x 10
115 x 8
125 x 8 (PR)

Good Stuff on the Deadlift today, great form and went straight through, no rests inbetween sets or anything.

I'm still discovering my weight on Rows, but I think that 125 is what I should start off with next time.

good job man, and thanks for the support in my thread.. keep pushing man your doing the things most people dont like to do (Deads) cuz theyre tough just stick with hit

[TheHitStick]

Monday

BB Shoulder Press A1
bar x 10
65 x 5
80 x 5
90 x 5
100 x 3

BB Shrugs (2 second hold at top)
225 x 8
225 x 8
225 x 8


DB Clean to Press
30lb DB x 8 (PR)
30lb DB x 8
30lb DB x 8

Tried to push myself, guess I got too eager. I did get 100 2 more times but I don't think it was low enough. It was close, but close only counts in horseshoes =P, so I won't count those reps. Good effort though. Loved the DB Cleans to press.

Notes for Tuesday:
Might do some conditioning today

[TheHitStick]

100m x 8
under 16 seconds
1min rest inbetween sets

did it on a field nearby and it was dark as balls outside. almost hurt my ankle from holes i didnt see.

not gonna lie, i was pretty tired, cramped for 1 second in my left calve then it stopped lol. had a big dinner right before so the stomach wasnt doing well. oh well, ill be back into it soon.

was going pretty fast if i say so myself for not running in awhile. started off in a linebacker stance too.

[TheHitStick]

Been sick and missed yesterday (friday's) bench but HOPEFULLY I can do it Sunday. Notice how this is my second time getting the cold the day after I squat?

Wednesday Squat A1
Bar x 10
115 x 5
135 x 5
155 x 1
165 x 3
175 x 3
185 x 7

Rom deadlift
135 x 10
155 x 10
185 x 10

Leaned forward at about 6. Really need to focus on form more but defiantly noticing weight going up alot more.

Had some 5'11" 300lb manlet from a local highschool (used to play football for it) tell me how to squat. Quarter squats FTW! Not. This tool told me I wasn't going low enough (when my hip is in line with my knee) and he barely bends his knees but he's going low enough because "he's bigger and harder for him to get down." I wanted to backhand him. Oh and his 545lb quarter squat is legit in the contest he was in...right.

Conditioning after the gym:
50m x 8
1x10 Burpees

[BeastAndPower]

I like ur determination and focus with sticking with ur program. I remember some 50 years guy told me I need to stop doing WS4SB because it wouldn't get me big like a bodybulider. So just stick with ur program and wait for the results. Part of the problem with ppl is that they always wanna change somethin eventhough what they are doin is giving them good results. So stay strong and have faith. By the way greats DL and those Squats are comin bro.

[TheHitStick]

I like ur determination and focus with sticking with ur program. I remember some 50 years guy told me I need to stop doing WS4SB because it wouldn't get me big like a bodybulider. So just stick with ur program and wait for the results. Part of the problem with ppl is that they always wanna change somethin eventhough what they are doin is giving them good results. So stay strong and have faith. By the way greats DL and those Squats are comin bro.

thanks man, i really appreciate you stopping by.

exactly, everybody does that. they start off with a good foundational program and think "oh, i'll change up this exercise" or "i'll add in more arm work". i've been guilty of doing that before also. the problem with that is that you don't get the results like you could've.

that's why i'm sticking with this exactly even if i'm not in the gym just as long, im getting way better results than i was before.

[TheHitStick]

Bench Press A2
Bar x 10
115 x 5
135 x 3
150 x 3
160 x 3
170 x 3 1/2 (spotter tapped it and i immediatly racked it out)

Close Grip Bench
145 x 8
145 x 4 (wtf? no spotter, got nervous cause i started slowing down)
145 x 8 (had a spotter, that's more like it =])

Pretty good day for being sick still =]

Was chugging water, I'd sit down on the bench and get back up for water. Did that like 4 times inbetween sets haha I was just so thirsty. Deadlift tomorrow, looking to put up big numbers again.

[BeastAndPower]

Bench Press A2
Bar x 10
115 x 5
135 x 3
150 x 3
160 x 3
170 x 3 1/2 (spotter tapped it and i immediatly racked it out)

Close Grip Bench
145 x 8
145 x 4 (wtf? no spotter, got nervous cause i started slowing down)
145 x 8 (had a spotter, that's more like it =])

Pretty good day for being sick still =]

Was chugging water, I'd sit down on the bench and get back up for water. Did that like 4 times inbetween sets haha I was just so thirsty. Deadlift tomorrow, looking to put up big numbers again.

Good to see u workin out even during sickness. Keep ur water intake up while ur sick, it will def help. Keep up the good work and stay focused.

[TheHitStick]

Good to see u workin out even during sickness. Keep ur water intake up while ur sick, it will def help. Keep up the good work and stay focused.

Yeah defiantly haha, peeing alot seems to make me get well better. But I felt like a camel on how much water I kept drinking. Usually I get a sip inbetween a set but I was sitting there forever drinking that water lol.

You got a journal, bro?

[wynner64]

Bench Press A2
Bar x 10
115 x 5
135 x 3
150 x 3
160 x 3
170 x 3 1/2 (spotter tapped it and i immediatly racked it out)

Close Grip Bench
145 x 8
145 x 4 (wtf? no spotter, got nervous cause i started slowing down)
145 x 8 (had a spotter, that's more like it =])

Pretty good day for being sick still =]

Was chugging water, I'd sit down on the bench and get back up for water. Did that like 4 times inbetween sets haha I was just so thirsty. Deadlift tomorrow, looking to put up big numbers again.

:eek:

That's crazy how your CGBP is close to your regular bench press...there are quite a few people that have that same proximity in these two lifts, but it's still pretty weird how that works, lol. I know people that bench press around 250, and 145 x 8 for CGBP would still kick their ass.

[TheHitStick]

:eek:

That's crazy how your CGBP is close to your regular bench press...there are quite a few people that have that same proximity in these two lifts, but it's still pretty weird how that works, lol. I know people that bench press around 250, and 145 x 8 for CGBP would still kick their ass.

probably because my regular bench press used to be pretty close to a CGBP, serious lol.

I finally widened my grip out so my pinkies were at the rings and my close grip is my first two fingers on the smooth part.

im double jointed so i can like twist my elbows to hit my triceps all the way. freaky stuff but it works haha

[TheHitStick]

Deadlift A2
135 x 5
185 x 5
205 x 3
225 x 1
260 x 3
270 x 3
280 x 6

Pendlay Rows
115 x 8
125 x 8
125 x 7 1/2 (had a little jump to get it up once I got stuck)

Ab Circuit

Hill Sprints x 5

Good day today, forgot to check to see what weights I had to do on deadlift before I went in so I guesstimated. When I checked I was suppose to do 250, 265, 280. Oh well, extra weight helps ;], especially if I can get it up easily. Good day for being sick still. Couldn't push the running though.

[BeastAndPower]

Deadlift A2
135 x 5
185 x 5
205 x 3
225 x 1
260 x 3
270 x 3
280 x 6

Pendlay Rows
115 x 8
125 x 8
125 x 7 1/2 (had a little jump to get it up once I got stuck)

Ab Circuit

Hill Sprints x 5

Good day today, forgot to check to see what weights I had to do on deadlift before I went in so I guesstimated. When I checked I was suppose to do 250, 265, 280. Oh well, extra weight helps ;], especially if I can get it up easily. Good day for being sick still. Couldn't push the running though.

Nice to see u pushing the weight on the deads. Also keep up those hill sprints up, jsut go out and improve everyday. Oh i do have a journal, it's called Never Quit Until I Die.

[TheHitStick]

Military Press A3
Bar x 11
85 x 3
90 x 3
95 x 11

Shrugs (2 second hold at top)
225 x 10
225 x 10
225 x 10 (after the 10th rep i just held it for as long as possible)

DB Seated Cleans
30lb DB x 8
30lb DB x 8
30lb DB x 13

GET DAT NUT! Yeah, defiantly getting the "nooby" gains on my shoulder press. Good stuff, might increase my max by 20, but I'll judge it on the A3 wave.

[BeastAndPower]

Military Press A3
Bar x 11
85 x 3
90 x 3
95 x 11

Shrugs (2 second hold at top)
225 x 10
225 x 10
225 x 10 (after the 10th rep i just held it for as long as possible)

DB Seated Cleans
30lb DB x 8
30lb DB x 8
30lb DB x 13



GET DAT NUT! Yeah, defiantly getting the "nooby" gains on my shoulder press. Good stuff, might increase my max by 20, but I'll judge it on the A3 wave.

Ah u doin the DB cleans too, it's gonna hit those traps. Plus, it good to see u increasing ur max on those miltary Presses. Keep at it bro, it takes time and patience.

[wynner64]

Wow, nice work on those shrugs man!

Next time go a little more fierce on those MP's. For as much as you were shrugging, those MP's are kinda low. I know you've got more in you than that! Try doing 4 sets of 6 reps on those next time you do them. I think you'll be pleased with your results!

[TheHitStick]

Wow, nice work on those shrugs man!

Next time go a little more fierce on those MP's. For as much as you were shrugging, those MP's are kinda low. I know you've got more in you than that! Try doing 4 sets of 6 reps on those next time you do them. I think you'll be pleased with your results!

Yeah this is seriously like my second time ever doing them properly. I know at football I tried them for the first time and could barely put up 95...serious. Embarrassing as well. But I leave my ego at the door when I go into the gym.

Honetly, the shrugs are too easy also. I'm upping the weight next time I do them as well as the DB Cleans.

I'm debating if I should just up my MP max as of right now? Might add 20lbs for next week lol...

[TheHitStick]

Squats A3
Bar x 7
115 x 5
135 x 5
155 x 5
175 x 3
195 x 6

Romanian Deadlift
185 x 10
185 x 10
185 x 10

SuperSetted With

Dumbbell Swings
40lb DB x 10
2 25's x 10
2 30's x 10

Alright, I'm getting confused on my squat. At 175 x 3, my back was leaning forward (not rounded though) and the bar was over my feet. I've been told this was wrong and sometimes I see this, and other times i see people keep their back more straight. I'm sticking my chest out and my butt. On 195 x 6, I didn't have that lean much at all because I focused more on it.

The thing is, I haven't had back pains at ALL. I've had soreness from deads, ect., but no pains that are bothering me. I would know of them, because I used to round my back (ouch). Both ways feel good, but one way feels it's more towards a good morning than anything. But when I watch videos by Rippetoe, the lifter always has a lean in their back where the bar is over their feet.

I'm confused on which one I should do? I can keep the lean to a bare minimal, and I can also have a smaller lean where the bar is more above my feet. I don't know which one to do, and I don't think i can post a video (don't have anything really) so I can't really show it. I can try to find a video on youtube on both ways that I have done them.

Also on the DB swings, didn't know my weight at all, I think I'm going to do 30's or 35's each arm for 10 reps next time. Going to look into it more since it was my first time and I want to really activate that hip explosion. By what I've seen, I'm confident I was doing them right. But I'm a form nazi and that's how I roll lol.

Sorry for the long post on the squats, but much help would be appreciated.

[federaldb59]

Try and keep your chest up and keep your core tighter it sounds like your tilting from the pelvis. Also try and use your hamstrings and glute on the up portion. Watch this
yha2XAc2qu8

[TheHitStick]

If you pause the video at 29 seconds, that's how I look at my bottom basically. That's the "lean" that I'm talking about. When I was doing 195lbs, I did push my chest up more and my lean was like that much anymore. I'm confused on which one to do basically. I'm not doing a good morning, but my lean is like that kids. Which one is proper lol?

EDIT: Watched the video again, and that's what I'm doing. I need to activate the hip drive more because I'm looking up. I lean forward a little and I thought that could've been wrong but now I see that's right.

I finish standing up basically and my lean has the bar over my feet so I understand better now. Thanks for the help. I'll defiantly be able to focus on that alot more during my deload week.

[federaldb59]

no problem another thing that helps is take a deep breath on the way down and keep it in your stomach it helps to keep your core tight. Do some core work as well too. Strong core will translate to strong lifts. Glad I could help with that video.

[DocHollidy]

Try and keep your chest up and keep your core tighter it sounds like your tilting from the pelvis. Also try and use your hamstrings and glute on the up portion. Watch this
yha2XAc2qu8

nice vid gonna try this tonight.

[TheHitStick]

Yeah during my deload I'm going to work on looking down since I've been slightly looking up. This should defiantly help, and I've heard about sucking in the air to get a bigger base. I've also heard of pushing out your stomach, never really tried them though. More stuff I gotta do during my deload =P

Also something else I gotta ask. Since my lifts are going up so much and I'm doing alot more reps than just 3 or 1, I'm thinking of upping my "max" on MP, squat and dead by about 20 (maybe not dead, see how my third wave goes) and my bench by about 10. Sound good to you guys? I'll be able to better judge my MP, Bench and Dead once I do the third wave. But squat, I'm sure I should increase it by 20 at the least.

[BeastAndPower]

Yeah during my deload I'm going to work on looking down since I've been slightly looking up. This should defiantly help, and I've heard about sucking in the air to get a bigger base. I've also heard of pushing out your stomach, never really tried them though. More stuff I gotta do during my deload =P

Also something else I gotta ask. Since my lifts are going up so much and I'm doing alot more reps than just 3 or 1, I'm thinking of upping my "max" on MP, squat and dead by about 20 (maybe not dead, see how my third wave goes) and my bench by about 10. Sound good to you guys? I'll be able to better judge my MP, Bench and Dead once I do the third wave. But squat, I'm sure I should increase it by 20 at the least.

Well u wanna be consistent with ur progress bro. U should make smaller jumps because u wanna be able to perform all the lifts/reps desired without risking ur form. Espcically with ur Milt Press and Bench because those muscle are bigger than the one's on the squat and dead. U should prob add 10 or 15 to ur squat, 10 to ur dead, and 5 to the milt Press and Bench. But find what works for u man. U just gotta experimenting and finding what best for u.

[TheHitStick]

Well u wanna be consistent with ur progress bro. U should make smaller jumps because u wanna be able to perform all the lifts/reps desired without risking ur form. Espcically with ur Milt Press and Bench because those muscle are bigger than the one's on the squat and dead. U should prob add 10 or 15 to ur squat, 10 to ur dead, and 5 to the milt Press and Bench. But find what works for u man. U just gotta experimenting and finding what best for u.

Yeah I know what you mean but the jumps are so big on all of my lifts and some of them are noob gains so i don't want to train too light and not get the gains I could've. It'll be an experiment though but on my squat and military, most likely it's going to go up alot.

[TheHitStick]

Bench Press A3
Bar x 10
95 x 8
115 x 5
140 x 5
160 x 3
175 x 4 (PR)

Incline Bench Press
95 x 8 (crap form)
115 x 8 (really crap form)
95 x 11 (I found my sweet spot)

Bench was feeling really great. Defiantly seeing my numbers go up on that. Getting used to incline bench, ours is like a half military press though. I don't know, the incline isn't too great. But I'm feeling a huge pump in my chest and back (?) and it feels good man. Increasing max by 10lbs.

[BeastAndPower]

Ah I like the PR on the bench bro. I see u are raising ur max by 10. That's good tho. Just focus on the form, keep it consistent. You will get there, keep pushin and don't let nobody get in ur head man.

[TheHitStick]

Ah I like the PR on the bench bro. I see u are raising ur max by 10. That's good tho. Just focus on the form, keep it consistent. You will get there, keep pushin and don't let nobody get in ur head man.

Exaclty I have two guys telling me that I do squats wrong and keep when they both believe quarter squats are right? Wtf man lol, this is why I don't listen to anyone at my gym anymore. The form is ridiculous there haha

[TheHitStick]

Deadlift A3
135 x 5
185 x 5
225 x 1
235 x 5
265 x 3
295 x 6 (PR)

Rows
135 x 5 (PR)

Pull-Ups
BW x 2

I was done after those deadlifts. Rows felt really easy but I decided I needed to start doing pullups. My pull-ups suck, I want to get to 10 before June.

I think I could've muscles out another rep on deadlift. Don't know why I didn't, guess I was aiming for 3 but got satisfied with 6. Barely got that one up though.

[TheHitStick]

I doub tanybody is going to answer this before I leave for the gym, but anyways. Today calls for me doing 80,90,100 on Shoulder Press. Last time I got 95x11 extremely easily. Should I stick with my percentages or should I add weight to it? 100 is going to be pretty easy as well I'm assuming.

Shoulder Press A3 (last exercise before deload phase)
Bar x 10
65 x 5
95 x 3 (forgot to do 80 x 5...whoops.)
105 x 6 (PR)

Shrugs
245 x 8 (2 sec hold) (PR
225 x 10 (2 sec hold)
245 x 9 (1 sec hold)

DB Clean to Press
35lb DB's x 8
35lb DB's x 8
35lb DB's x 8 (PR)

Form felt weird today on shoulder press but defiantly got the full ROM throughout them. Pretty happy considering that's my old 1rm hah. Shrugs hurt like crap. Since I'm going on a snowboard trip for the weekend, I wouldn't have time to workout tomorrow so I did this today. Did the deadlift's yesterday and my forearms were PUMPING during shrugs. My callous ripped in half about hah. Oh well, I toughed it out and got the reps.

How much shoulder I increase my Shoulder Press since my weight is going up alot? I was thinking 15-20lbs...serious.

[FB4ME]

screw it, add weight, 95 x 11 you were reppin that out. If it were me I would definitely bump it up.

[TheHitStick]

screw it, add weight, 95 x 11 you were reppin that out. If it were me I would definitely bump it up.

thanks, thats what i did. gonna edit my post soon to post my workout. i used my old 1rm (105...hah)

[TheHitStick]

Did some bag drills (well, cones on their side) and then did jump rope segments.

5 sets of 30 straight seconds. Variation includes double under, sprinting style, single legged, normal. As fast as I could for the duration. Had about a 1 min rest inbetween.

Defiantly noticing my explosion going up I guess if I can take 1 step and touch rim now. Wasn't able to do that before. Can't touch it at a stand still, pretty close though.

Met the new coach today, have a great feeling but alot of kids are switching to linebacker. Worries me because they're bigger, faster and stronger. Guess I gotta bring something extra to the table now. Studying highlight films of high school players, understanding the position better and knowing offensive formations to better expect what is ran out of them.

I'm also having my friend help me with linebacker stuff, don't know when that'll start. He's being startving Varsity since his sophmore year (we're both rising Seniors) so he knows what he's doing. Freak athlete. Just crazy. Getting help by him now. Still doing Wendler's 5/3/1 to gain strength and I'm adding in some more speed days and agility days.

Also, going to try to find some pickup games of tackle football around here. My friend that I did 1v1 with (kick off/kick return alternation) decides to rap instead :facepalm: and play Xbox.

Cliffs:
-There are none, read the post...

[wynner64]

If you want to do something to set you apart from your peers, I would suggest getting smarter about football. Know your schemes, understand your defense, learn techniques, and use every skillset to your advantage. That will be enough to set you above your peers.

[TheHitStick]

If you want to do something to set you apart from your peers, I would suggest getting smarter about football. Know your schemes, understand your defense, learn techniques, and use every skillset to your advantage. That will be enough to set you above your peers.

Well brand new coach, so nobody knows what offense or defense we'll run. I'm studying everything about the position. Shedding techniques, ect. Also been looking at alot of highlight films by high school players...I feel like a recruiter haha.

Learning alot though, good stuff. Learning offensive formations also and watching the line's movement with them to get a better read ect. Feels good man haha

[TheHitStick]

Had an amazing weekend snowboarding with the church group. Probably one of the best weekends ever.

WARNING: THE FOLLOWING IS A DELOAD PHASE

[TheHitStick]

Squat A4
Bar x 5
95 x 5
125 x 5
135 x 5
145 x 5

ROM Deadlift
135 x 6
135 x 6
135 x 6

SS w/

DB Swings
30lb DB x 5
30lb DB x 5
30lb DB x 5

Obviously really easily since I am currently deloading. Practiced the hip drive technique taught by Rippetoe and it felt extremely natural and alot easier. See how it goes with higher weights.

The Technique:
yha2XAc2qu8

Funny story though. I had to go next door after the gym to let my neighbor's dogs out and when I went over there the alarm went off. Annoying as crap and killed my ears. The phone started ringing and I was assuming it was the company calling. But if the cops came, I would've been screwed. I was sweaty from the gym, had a black beanie on and out of breath. Yeah...that would've been bad. Disarmed it but still haha.

Good stuff at the gym, feels good to be back. Gained alot of BF I think from the minimal food there and nothing but junk. Had no choice but I ate as much banana's and drank all the milk I could. Tried to eat the healthy stuff there. Didn't have any sodas, ect. but noticed more bodyfat. I think my body will adjust again.

Pinched a nerve while snowboarding also. Right trap is hurting. Bout to toss some icy hot onto it and let it rest lol.

[TheHitStick]

Bench Press A4
Bar x 5
115 x 5
120 x 5
130 x 5

Incline Bench Press
95 x 5
95 x 5
95 x 5

Worked on form on Incline. Not much to say, didn't break a sweat even though I was wearing a sweatshirt and a beanie. Easy day.

I did this workout today instead of tomorrow because we're suppose to get MORE snow. Had a snowday today so that was good. And on Friday we're suppose to have about 25 inches of snow...This might become interesting haha.

I'll see how next week goes. But regardless, I WILL workout. Might do some sprints today before it starts snowing.

EDIT: I ended up doing sprints. Workout posted below.

Broad Jumps x 3

10yd Sprints x 10
^^From a linebacker stance^^

Broad Jumps

Don't know how much of these I did. Maybe 15? Did a few sets of 3 jumps. My broad jump sucks...going to learn the form and work on that. This might be done 2 times a week. Then I'll have other stuff like Cone Drills, Line Drills, Jump Rope, ect. once or twice a week. Going to also try to find some pickup games but the snow is hurting me.

Next month, depending on my speed progression (going to try to time them soon), I'm going to add some plyometrics if I start getting alot faster. Yes I know I'm doing Broad Jump right now, but it's more of an "explosive" day I guess. Helps me with my sprints as a warmup.

[07hudson]

Still looking good in here broski...


And as for speed, you know what I'd say...lol

PLYOMETRICS!!!!

[TheHitStick]

http://i530.photobucket.com/albums/dd343/bproctor0901/shockedface.jpg

07Hudson is posting in other people's journals?!

Haha thanks for dropping in and yeah I'll add that in. Ankle is defiantly getting better so once I start getting stronger and faster I'll add in plyometrics for some stuff. Need to focus my strength on actually getting stronger at the moment.

[07hudson]

Ya I hear ya, gotta have that base strength for the plyos. But remember plyos aren't just for being fast. They make you hella more explosive!!! Prob why I hit so hard playing safety at 160lbs in highschool. Plyos and cleans

[TheHitStick]

Ya I hear ya, gotta have that base strength for the plyos. But remember plyos aren't just for being fast. They make you hella more explosive!!! Prob why I hit so hard playing safety at 160lbs in highschool. Plyos and cleans

Good stuff, I'm either going for backer or safety. Depends on how fast I can get.

I kind of miss cleans haha haven't done them in forever. Plus my gym doesn't have padded weights or anything so I can't really push myself without the possibility of breaking the ground ;]

My seated box jump is pretty good but I gotta get my broad jump up I've noticed haha.

[TheHitStick]

Haven't been posting in here but HOLY CRAP, this snow is pissing me off. Good that we don't have school, bad that I can't go to the gym today. So I had to workout in my basement with the crappiest bench/bar/weight setup alive.

Tuesday
Squat B1
Bar x 5
115 x 5
155 x 3
170 x 5
180 x 5
190 x 5

Romanian Deadlift
185 x 10
185 x 10
185 x 10

SS w/

Dumbbell Swings
2 40lb DB's x 8
2 40lb DB's x 8
2 40lb DB's x 8

Was feeling like total crap. Eyes bloodshot, dizzy, headache, glazed eyes. Thought the cop was going to ask if I was on drugs. Had a crappy diet, no sleep. Not a good way to start it off. But nontheless, I still got the reps that I was supposed to get. Just no extras...

Wednesday
Bench Press B1
65 x 10
105 x 5
135 x 2
145 x 5
155 x 5
165 x 2 1/2

Close Grip BP
135 x 5
105 x 18 (Was PO'd)

Yeah...asdfdsafsfs
SCREW MY BAR
It weighs 15lbs, I had weight stacked up to the end which throws me off balance. I have no idea where my hand placement is. And that's all it came with, 165lbs. IT SUCKS. The bench itself is so effin small, I have a bar going up my bar just so I can get setup right. I'm really PO'd because the gym was closed today. I KNOW I can get 165lbs, it's this crappy bar and everything. I couldn't even get my hand placement right on Close Grip because the rings are in the way.

Bench Press B2 will go better if I can go INTO a gym >:[

Not happy with my bench. I want to yell at my dad for buying such a cheap setup a long time ago. Now you guys know why I don't like working out at home...

[TheHitStick]

Deadlift B2
135 x 5 (no shoes)
185 x 5
225 x 3
250 x 5
265 x 5
280 x 10 (PR)

BB Rows
135 x 6
135 x 7 (PR)
135 x 6

Full Body Stretch Routine

Had the perfect routine/meals/sleep all morning and got there with intensity and focus. Went there hoping to get 280x8 but got it 2 more times. Barely locked out the final one. Had no energy afterwards at all, I could barely walk and I had to sit down and get pumped up before I could even take the weights off the bar. Have a huge scrape mark on my left leg and it started bleeding a little (I've GOT to stop wearing shorts on deadlift days)

Rows felt great, my old coach came in (he just retired this year) and talked with him. Didn't want to bother his workout but next time I see him, defiantly going to ask for linebacker advice, ect.

After realising yesterday how tight I was and sore, I decided to add a stretching routine after each workout. As in, as soon as I'm done. It's a full body stretch from traps down to my calves and everything inbetween (no homo).

I was actually watching an amazing highlight video between deadlift sets and it pumped me up BIG TIME. Posting video below.

siGuUmPvo-M

[TheHitStick]

Wtf, I just did a few 1 rep max calculators for my deadlift and they all said that 280x10 = 374 for my 1rm.

Uuugh? Should I up the weight right now or wait...? Not saying to 374 but up it to 350 or 360?

[qb0708]

Wtf, I just did a few 1 rep max calculators for my deadlift and they all said that 280x10 = 374 for my 1rm.

Uuugh? Should I up the weight right now or wait...? Not saying to 374 but up it to 350 or 360?

Repetition calculations >6 are very inaccurate. You can only theorize if you are Fast Twitch or Slow Twitch fiber dominant. Fiber dominance dictates your performance in maximal and supra-maximal executions, compared to sub-maximal executions.

For instance, (I'll use myself as an example) My best sub-maximal repetition performance in the Barbell Bench Press is 190x9, using a calculation that comes out to 246. My best maximal execution is 245.

Secondly, My best sub-maximal performance in the Barbell Squat is 405x7, using a calculation that comes out to 499. My best maximal execution is 545.

From this information presented, with out taking a muscle biopsy of the prime movers of both of these lifts, we can HYPOTHESIZE that my upper body is more Type 2a (intermediate fast twitch) and my lower body is more Type 2ax (highest level of fast twitch).

As you can you see the rep calculations can be skewed due to many different conditions, but mainly neuro-muscular coordination and muscle physiology/morphology.

Now many other considerations can be taken into account, but those do not need to be discussed.

You as a novice lifter are going to progress very fast, it's that simple. You do not need a high amount of stress stimulus in order to cause improvements.

Keep the weights sub-maximal, there is no need to go in and absolutely burn out week in and week out.

At your current level of strength training mastery you have not had enough experience to be Auto-Regulatory where you can make adjustments on the fly

My recommendation is after you complete the entire cycle of 5/3/1 is to take the new rep max calculations via Weight x Reps x .0333 + Weight = Projected max, then multiply that by .90 +/- 2.5%. This will allow you to slowly overload as you progress, but still keep the stress stimulus sub-maximal.

[TheHitStick]

Repetition calculations >6 are very inaccurate. You can only theorize if you are Fast Twitch or Slow Twitch fiber dominant. Fiber dominance dictates your performance in maximal and supra-maximal executions, compared to sub-maximal executions.

For instance, (I'll use myself as an example) My best sub-maximal repetition performance in the Barbell Bench Press is 190x9, using a calculation that comes out to 246. My best maximal execution is 245.

Secondly, My best sub-maximal performance in the Barbell Squat is 405x7, using a calculation that comes out to 499. My best maximal execution is 545.

From this information presented, with out taking a muscle biopsy of the prime movers of both of these lifts, we can HYPOTHESIZE that my upper body is more Type 2a (intermediate fast twitch) and my lower body is more Type 2ax (highest level of fast twitch).

As you can you see the rep calculations can be skewed due to many different conditions, but mainly neuro-muscular coordination and muscle physiology/morphology.

Now many other considerations can be taken into account, but those do not need to be discussed.

You as a novice lifter are going to progress very fast, it's that simple. You do not need a high amount of stress stimulus in order to cause improvements.

Keep the weights sub-maximal, there is no need to go in and absolutely burn out week in and week out.

At your current level of strength training mastery you have not had enough experience to be Auto-Regulatory where you can make adjustments on the fly

My recommendation is after you complete the entire cycle of 5/3/1 is to take the new rep max calculations via Weight x Reps x .0333 + Weight = Projected max, then multiply that by .90 +/- 2.5%. This will allow you to slowly overload as you progress, but still keep the stress stimulus sub-maximal.

Alright, I was just thinking of adding to it because I doubled the reps that he thought I could get.

[qb0708]

Alright, I was just thinking of adding to it because I doubled the reps that he thought I could get.

It isn't the "reps that he thought I could get", it's simply a progression, nobody knows how many reps you are going to get. How many reps is going to depend on how much weight your using in regards to your max.

Don't think of the weekly progression as "Jim Wendler thinks I can get 5 reps with 85%, but I doubled that, so I should up the weight right?" No, go through the whole cycle, take your rep performance with 95% (the 3rd week), then as I said before multiple by .90 +/- 2.5% and then for your next cycle, work off of this.

[federaldb59]

my question is why are you doing 10 reps on deadlift?. why didnt you atleast try a heavy weight a couple times. 3-5 reps equals strength/power, 10-12 equals hypertrophy.

[Innithepoo]

Haven't been posting in here but HOLY CRAP, this snow is pissing me off. Good that we don't have school, bad that I can't go to the gym today. So I had to workout in my basement with the crappiest bench/bar/weight setup alive.

Tuesday
Squat B1
Bar x 5
115 x 5
155 x 3
170 x 5
180 x 5
190 x 5

Romanian Deadlift
185 x 10
185 x 10
185 x 10

SS w/

Dumbbell Swings
2 40lb DB's x 8
2 40lb DB's x 8
2 40lb DB's x 8

Was feeling like total crap. Eyes bloodshot, dizzy, headache, glazed eyes. Thought the cop was going to ask if I was on drugs. Had a crappy diet, no sleep. Not a good way to start it off. But nontheless, I still got the reps that I was supposed to get. Just no extras...

Wednesday
Bench Press B1
65 x 10
105 x 5
135 x 2
145 x 5
155 x 5
165 x 2 1/2

Close Grip BP
135 x 5
105 x 18 (Was PO'd)

Yeah...asdfdsafsfs
SCREW MY BAR
It weighs 15lbs, I had weight stacked up to the end which throws me off balance. I have no idea where my hand placement is. And that's all it came with, 165lbs. IT SUCKS. The bench itself is so effin small, I have a bar going up my bar just so I can get setup right. I'm really PO'd because the gym was closed today. I KNOW I can get 165lbs, it's this crappy bar and everything. I couldn't even get my hand placement right on Close Grip because the rings are in the way.

Bench Press B2 will go better if I can go INTO a gym >:[

Not happy with my bench. I want to yell at my dad for buying such a cheap setup a long time ago. Now you guys know why I don't like working out at home...

hey bro, um.. just by looking at your bench.. i would say do a warm up set at like 95 pounds to get your motion.. then do a plate.. then 3rd or 4th set go heaviest because if you're going your heaviest on your 6th set.. you get kinda tired.. and if you have a spotter.. that is great.. i found that if i do 2 warm up sets.. then 3 working sets at the weight i can only get 2-3 of.. then my bench improves.. that's just me though..

good luck man!

[TheHitStick]

my question is why are you doing 10 reps on deadlift?. why didnt you atleast try a heavy weight a couple times. 3-5 reps equals strength/power, 10-12 equals hypertrophy.

Because it said to do 85% of your 1rm. Do as many reps but aim to get 5.

If you read qb's post, you would've seen that =P

http://forum.bodybuilding.com/showthread.php?t=112382761&highlight=Jim+Wendler

That's the writeup for the program.


hey bro, um.. just by looking at your bench.. i would say do a warm up set at like 95 pounds to get your motion.. then do a plate.. then 3rd or 4th set go heaviest because if you're going your heaviest on your 6th set.. you get kinda tired.. and if you have a spotter.. that is great.. i found that if i do 2 warm up sets.. then 3 working sets at the weight i can only get 2-3 of.. then my bench improves.. that's just me though..

good luck man!

I do it different at the gym, but my bar is annoying and that's what I did.

Actually, my last 3 sets were part of my workout. My warmup was everything before that. So 145 x 5, 155x5 and 165 x 5 was what I should've done.

[TheHitStick]

I realised today that my running form stinks. My mechanics stink and I miss being fast during the summer. Well this is the time to work on my form and everything else.

Two days are going to be working on 10-15yd sprints.

I'm also going to dedicate days to promote good sprinting form, mechanics, ect.

[TheHitStick]

Military Press B1
Bar x 10
65 x 5
95 x 2
100 x 5
105 x 5
110 x 4 1/2

Shrugs
225 x 10
245 x 10
255 x 10 (10th rep held for 15 seconds)

DB Clean & Press
35lb DB's x 8
35lb DB's x 8
35lb DB's x 11

My friend just starte dworking out so I couldn't stay as focused as usual. I was guiding him through alot of stuff and his form is good for his first day. I'm gonna have him do 5 reps for all 4 days (his also does my other lifts) and then have him max out so we can base it off of percentages.

It's hard to stay focused though, that's why I think I only got 110 for 4 1/2 because I'm trying to guide him through alot and I don't have time to really sit there and get pumped like usual.

Hopefully Wednesday, Squat day, I can be more focused and plan ahead of time. I taught him all the compound lifts afterwards and his form is good.

Hopefully once he gets his weights, I can focus more and I'm not distracted by him there. Not that it's a bad thing but I really need to focus on my main lifts. If I can't sit there and get pumped, ect. I won't be moving weight as expected.

So Wednesday, we should be set ahead of time so that I can think about the lift, ect.

[FB4ME]

I would wait until your next deadlift day and see how it goes, you could've just had an awesome day.

But if it is easy again then I will be the middle man and say a compromise between sticking to the program and adding some weight would probably be your best route. I would DEFINITELY not jump up to 360 on deadlifts. But maybe go up to 295-305 as your 85% instead of 280. Figure out what your new "max" and other percentages are and go from there. Thats a nice deadlift by the way! Alot better than mine! 295 is my 1RM... I know... pathetic lol.

[TheHitStick]

I would wait until your next deadlift day and see how it goes, you could've just had an awesome day.

But if it is easy again then I will be the middle man and say a compromise between sticking to the program and adding some weight would probably be your best route. I would DEFINITELY not jump up to 360 on deadlifts. But maybe go up to 295-305 as your 85% instead of 280. Figure out what your new "max" and other percentages are and go from there. Thats a nice deadlift by the way! Alot better than mine! 295 is my 1RM... I know... pathetic lol.

Thanks for dropping by, and we all have our strong points. Mine is deadlift I think. I might copy and paste this letter I'm going to drop off to my 2 old friends who work there. They keep harrasing me and my friend now about our "squat form" and how we do "good mornings" even though I'm doing exactly what Rippetoe says. No video camera, I ask him if my back is rounded, how far forward am I going, ect. and he says it's fine and shows me basically.

Squat B2
Bar x 5
95 x 5
135 x 3
155 x 3
165 x 1
180 x 3
190 x 3
200 x 7 (PR)

Rom Deadlift (going back down on weight to probably 190 or so, didn't think form was so hot)
205 x 8
205 x 10 (PR)

DB Hip Swings
40lb x 8
40lb x 10

Stretching

Got interrupted after squat and had a huge argument with 2 of my old friends. For the last few months they've been bashing me for them being stronger, my form, ect.

Thing is, my squat is better than theirs. They can only do 225 x 10 but extreme quarter squats. I see scoliosis in their future (SP?) because they put the bar directly on top of their traps and are hunched over. It's sad they won't listen really

[el67ko]

Nice squat PR! I wouldn't worry about arguing with people about who's stronger/form stuff like that. It is a distraction from your goals and in the end it could just be jealousy on their behalf if they see you getting stronger. Just stay focused and let them hate on you haha!

[TheHitStick]

Nice squat PR! I wouldn't worry about arguing with people about who's stronger/form stuff like that. It is a distraction from your goals and in the end it could just be jealousy on their behalf if they see you getting stronger. Just stay focused and let them hate on you haha!

Thanks, that's what I was thinking. For awhile we were really cool with eachother but now they've just gone too far. It's constantly crap for the past months. Usually I ignore it but I've realized they're not my true friends anymore.

[moose45]

Thanks, that's what I was thinking. For awhile we were really cool with eachother but now they've just gone too far. It's constantly crap for the past months. Usually I ignore it but I've realized they're not my true friends anymore.

I hate being interupted when I'm lifting. MASSIVE RAGE happens. Oh well, but yeah they should be supporting you not bringin you down. Nice workouts, keep em coming!

[TheHitStick]

I hate being interupted when I'm lifting. MASSIVE RAGE happens. Oh well, but yeah they should be supporting you not bringin you down. Nice workouts, keep em coming!

Exactly, it pisses me off when I spend a few minutes getting focused and it all goes away because I take my headphone out of my ear to listen to them.

[TheHitStick]

Bench Press B2
Bar x 10
95 x 5
115 x 3
135 x 2
155 x 3
165 x 3
175 x 5 1/2 (PR)

Close Grip Bench Press
145 x 8
155 x 8 (PR)
155 x 7 (I locked out my right arm, but not my left...)

Stretch Routine

Great day today, gave the letter to the guys. Talked with my friend a lot after wards and crap, had a good stretch. Good day.

[FB4ME]

lol me and my lifting partner right after high school both were takin some hard lifting drugs for a while (those days are behind me thankfully) and we roided out on eachother in the gym one day because he wouldn't spot me in between his sets haha. We didnt talk for like 2 weeks even though we still lifted in the same gym at the same times lol. It was pretty ridiculous... ah... good times haha.

[TheHitStick]

lol me and my lifting partner right after high school both were takin some hard lifting drugs for a while (those days are behind me thankfully) and we roided out on eachother in the gym one day because he wouldn't spot me in between his sets haha. We didnt talk for like 2 weeks even though we still lifted in the same gym at the same times lol. It was pretty ridiculous... ah... good times haha.

lmao I can see two guys getting pissed off at eachother and just being so quiet

Was it at a public gym lol?

[FB4ME]

lmao I can see two guys getting pissed off at eachother and just being so quiet

Was it at a public gym lol?

lol yeah it was at a public gym. whats even funnier is that we worked together and had been friends since highschool, so not only did we see eachother at the gym but we worked at the same place too. After like two weeks he came over to me at work and started talkin about somethin and everything was immediately back to normal haha.... ridiculous.

[TheHitStick]

10 yard dashes
10yds x 14

Time: 1.59, 1.59

Defiantly getting to learn the form. Tired as crap, took a Mack SAT today hah, stinks waking up at 6am on a Saturday and going to school until 12.

Took my two best times of today.

Just found a speed camp about an hour away, looks amazing. 8 sessions in 6 weeks. I'm giggling brahs (no homo).

[TheHitStick]

Pissed off.

Deadlift B2
135 x 5
185 x 5
225 x 3
260 x 3
280 x 3
300 x 6 (PR)

Rows
135 x 8
135 x 8
135 x 9

Be back Wednesday.

[moose45]

Come back with some hardcore intensity man. Keep your focus.

[TheHitStick]

Come back with some hardcore intensity man. Keep your focus.

Thanks, not mad at the workout, just mad that where ever I workout, there's always drama. I didn't know so much guys love drama. From football to my gym, people hate me and like to talk crap. I could care less, but when people keep bothering me during my workout to "joke around" it gets old after months.

I tell them off and this tool was cussing me out today, staring at me all workout, saying if I was 18 he'd drop me right then, ect. I was laughing and couldn't care less but what bothers me is how gay some guys can be.

Seriously. This guy lies to everybody, over exaggerates, acts cool when he's chicken legs and quarter squats, works chest bi's and that's it. Then he tells everybody in the gym I talk crap to him and exaggerates it lol.

Pathetic, quite really but I just want people to leave me alone in the gym. I'm working out for a reason and when people constantly bother me, it's annoying. This is why I wish I had great equipment in my basement so I didn't have to deal with all of these people.

High school is drama queen ***gots, and that's just the guys. I stay away from it but people still find a way to bother me and bring me into it somehow. Eventually I just tell people to screw off and then they lie to everybody in the gym about it. Good thing I have my ipod to just ignore people but I honestly wished guys weren't so homo these days.

/rant

[moose45]

Agreed, nice rant. I felt that way last year...so I just ignored the haters. You'll show em what hard work does...

[TheHitStick]

Agreed, nice rant. I felt that way last year...so I just ignored the haters. You'll show em what hard work does...

Went to the gym today to do military press and they were working out somewhat. Chris went over and did squats and did it exactly the way I did. After those months of ragging on me and crap, guess my letter and arguments got through to them. EXACTLY the way I explained the squat. Feels good man. Victory.

Didn't say anything to him but I found it funny.

Military Press B2
Bar x 10
65 x 5
95 x 3
100 x 3
105 x 3
115 x 3 (PR)

Shrugs (had to deadlift since squat rack was taken)
245 x 10
245 x 10
245 x 11

DB Clean & Press
35lb's each arm x 10
35lb's each arm x 10
35lb's each arm x 11 (PR)

Great workout, hoped I could've gotten 115 one more time but I went down too slow so I wasted my energy that way. Whatever though, I got the reps that were set. A month ago I couldn't even get that past my mouth, now I'm repping it out and was going pretty slow on the way down.

[FB4ME]

Yeah, just keep that I-Pod in and ignore the f***ers.

[TheHitStick]

Squat B3
95 x 5
115 x 5
135 x 3
155 x 1
180 x 5 (should've been 170...whoops)
190 x 2 (did one less rep, compensate for the last set lol)
215 x 4 (did it 5 times, but my back rounded at the top and im not counting it.)

Hang Cleans
115 x 5
145 x 5
145 x 5

Good stuff on squat. Haven't done Hang Clean since August and when I tried it after my ankle sprain, it hurt like anything. Just wanted to see what I could do but 145 was way too easy. Might add that into my workout for something different.

HAd some tool next to me that does nothing but bi's and pullups laughing with his fat friend while I was doing hang cleans. Probably cause I don't curl all the time like he does and he thinks it's a pointless lift, whatever.

Had another guy do BackBreaker Deadlift after I was done. Was going to give him some pointers but I don't help anybody anymore. Unless they come up to me, it's whatever now.

Gym is still full of tools...

[TheHitStick]

Bench Press B3
Bar x 10
95 x 5
135 x 3
155 x 5
170 x 3
185 x3 (PR)

Incline Bench
115 x 6
115 x 6
115 x 6

Upper Body Plyo's

Good day, be back Wednesday.

[moose45]

nice PR man! Keep hittin it hard. Are you doing barbell incline?

[TheHitStick]

nice PR man! Keep hittin it hard. Are you doing barbell incline?

Yeah I am, I switch it up a lot though. The incline bench is ridiculously high though. I'd rather use dumbbell so I can adjust the height but I want to see my progress on the barbell so I'm sticking to that for the moment.

[TheHitStick]

Ehh been extremely busy and it's hard to post here.

Basically got Bench Press 185 x 3 and then Deadlift 315 x 4. I could've got a lot more on deadlift but I realised I got lazy with the form on the way down and my back was rounding. Didn't want to hurt myself.

Been exhausted lately and I don't know why. On my deload session right now though.

[TheHitStick]

Starting Monday, March 15th 2010, I'll be starting an eight week program called Jim Wendler's 5/3/1 for Football. It is a Speed/Conditioning/Drill Specific/Strength/Explosiveness program. I'll also be starting a Carb Cycling diet to try to lose some bodyfat while getting stronger and faster.

The final push until summer camp is about to begin. I've been happy with my progress so far and I'm grateful for it. Now it's time to put the cream on the cake for my winter off-season conditioning. I thank everybody who has helped me get through this and are still supporting me. It's possible my personal training will end around June when I'll start Summer Conditioning.

God Bless everyone and thank you,
Corey

[PCFootball24]

In on the 5/3/1. I wanna see what kind of gains you get, good luck. Subbed

[TheHitStick]

In on the 5/3/1. I wanna see what kind of gains you get, good luck. Subbed

Look in my sig, that's my gains from about two cycles (3 weeks then deload = 1 cycle)

My genetics suck and I only used JACK3D for mental focus. If you take that first compound lift and give it everything you got, you should see good gains. You gotta come into the gym ready to roll at 120% because it's only three days a week.

Eat right, recover right and get the focus in the gym. You should be fine if you can do that, it's a great program.

Don't modify the program or anything either, just do as it says. I didn't do a single bicep curl doing the weeks and my arms have grown a little.

Good luck brozinci

[TheHitStick]

Day 1, Week 1

Dynamic Warm-up
Football Drills for 15mins
Box Jumps x 12 (going to raise the box higher, it was a little bit under my waist, too easy now)
5yd Starts (2 point) x 5
Medicine Hip Throws x 11 (On my knees, ball at my chest like a basketball pass and explode through hips and fall forward)

Military Press
Bar x 5
95 x 5
105 x 5
105 x 6

**Pull Up AFTER every set, even the warmups. Same goes for squats below.**

ATG Squats
135 x 5
160 x 5
185 x 5

Barbell Curls
60 x 10
60 x 10
60 x 8

Supersetted WITH

Dips
BW x 10
BW x 10
BW x 10

Checked later on and forgot to do Glute Ham Raises and Ab circuit, whoops =/

Friend came an hour late so I had to stay even longer to spot him and stuff. Getting excited brahs, speed camp this Sunday probably.

[toad1]

might pop my head in here every now and then to see how the difference in the 5/3/1 football is treating you. i'm still reading through it to see what i can take from it as i don't play football and its designed for a complete difference season to what i'm used to. although i have been trying the pull ups in between every set, i get very different numbers depending on what exercise ive been doing before. although its alot easier to get alot of pull ups done that way. which a few guys on this forum have been saying for ages........i'm doing the orginal 5/3/1.

[EthanHun]

Nice work you taking b4 and after pictureS??

[TheHitStick]

http://i28.photobucket.com/albums/c226/White99SVTL/4goss2v.jpg

CHAMPIONS ARE BUILT IN THE OFF-SEASON
What will YOU do when it's 4th and 1?
Live Strong

LET'S GO! THESE NEXT TWO MONTHS ARE GOING TO BE HELL, BUT THIS IS WHAT WILL MAKE ME STAND OUT AMONG THE REST! WHAT WILL YOU DO WHEN YOU'RE FACED WITH A CHALLENGE?

Dynamic Warmup
10mins

Football Specific Drills
10mins

10yds (2point stance) x 5

Kneeling Med Ball Throws
10 reps

Deadlift
135 x 5
225 x 5
260 x 5
280 x 5
295 x 7

Standing Military Press
70 x 5
80 x 5
95 x 5

Dumbbell Lunges (using dumbbells, 1 each hand and reps are for 1 leg)
45lb x 6 (so 12 total, 6 each leg.)
45lb x 6
50lb x 6

HyperExtensions
25lb Plate x 20
25lb Plate x 20
25lb Plate x 20

This is where HELL began...
10 minute superset of Dips/Pullups (I suck at pullups to begin with)
Pull x 4 (non assist)
Dips x 10
Pull x 4 (assist)
Dips x 8
Pull x 4 (assist)
Dips x 8
Pull x 4 (assist)
Dips x 6
Pull x 4 (assist)
Dips x 6
Pull x 4 (assist)
Dips x 6
Pull x 4 (assist)
Dips x 4

I'm unsure if that's the exact sets but I know those are most of the reps. I could've gotten a few more sets in for 6 dips and 4 pullups.

Came home, extreme massaging and stretching. Bout to go for round two after I eat some good food.

Going to the doctors tomorrow for ankle even thought the swelling has gone down a lot. But they wanted to see me, so whatever. This is my 3rd day in a row I got out of school early, I returned today though, going to for tomorrow. Got a doctor's at 9:15 then at 3 got an appointment for my wisdom teeth (just a checkup, no surgery yet)

SPEED CAMP SUNDAY BOYS! I'm excited as crap. I give GOD ALL OF THE GLORY! Life is going so great at the moment and when it starts going off, I'll still praise him for everything that has happened. None of this wouldn't be possible without God and my friends. Special callout to my workout buddy Andrew who is new but making amazing gains and has dedication. I can see him passing me up one day easily.

[DocHollidy]

http://i28.photobucket.com/albums/c226/White99SVTL/4goss2v.jpg

CHAMPIONS ARE BUILT IN THE OFF-SEASON
What will YOU do when it's 4th and 1?
Live Strong

LET'S GO! THESE NEXT TWO MONTHS ARE GOING TO BE HELL, BUT THIS IS WHAT WILL MAKE ME STAND OUT AMONG THE REST! WHAT WILL YOU DO WHEN YOU'RE FACED WITH A CHALLENGE?

Dynamic Warmup
10mins

Football Specific Drills
10mins

10yds (2point stance) x 5

Kneeling Med Ball Throws
10 reps

Deadlift
135 x 5
225 x 5
260 x 5
280 x 5
295 x 7

Standing Military Press
70 x 5
80 x 5
95 x 5

Dumbbell Lunges (using dumbbells, 1 each hand and reps are for 1 leg)
45lb x 6 (so 12 total, 6 each leg.)
45lb x 6
50lb x 6

HyperExtensions
25lb Plate x 20
25lb Plate x 20
25lb Plate x 20

This is where HELL began...
10 minute superset of Dips/Pullups (I suck at pullups to begin with)
Pull x 4 (non assist)
Dips x 10
Pull x 4 (assist)
Dips x 8
Pull x 4 (assist)
Dips x 8
Pull x 4 (assist)
Dips x 6
Pull x 4 (assist)
Dips x 6
Pull x 4 (assist)
Dips x 6
Pull x 4 (assist)
Dips x 4

I'm unsure if that's the exact sets but I know those are most of the reps. I could've gotten a few more sets in for 6 dips and 4 pullups.

Came home, extreme massaging and stretching. Bout to go for round two after I eat some good food.

Going to the doctors tomorrow for ankle even thought the swelling has gone down a lot. But they wanted to see me, so whatever. This is my 3rd day in a row I got out of school early, I returned today though, going to for tomorrow. Got a doctor's at 9:15 then at 3 got an appointment for my wisdom teeth (just a checkup, no surgery yet)

SPEED CAMP SUNDAY BOYS! I'm excited as crap. I give GOD ALL OF THE GLORY! Life is going so great at the moment and when it starts going off, I'll still praise him for everything that has happened. None of this wouldn't be possible without God and my friends. Special callout to my workout buddy Andrew who is new but making amazing gains and has dedication. I can see him passing me up one day easily.

good work bro, keep it up

and yes GOD is great

[TheHitStick]

good work bro, keep it up

and yes GOD is great

Amen!

Thanks for dropping by, how have you been? Are your workouts still going good? Any more information on where you are on the depth chart, ect.?

[DocHollidy]

Amen!

Thanks for dropping by, how have you been? Are your workouts still going good? Any more information on where you are on the depth chart, ect.?

Great, busy, workouts are still good... Spring ball is in two weeks we are starting to go into the playbook now, depth chart I'm not sure, but were running a multiple offense with 2 TE's so 2 starters, and we only have 4. Personally I feel like I'm better than all of them, and their is a good chance I will be one of the two starters, GOD willing. Keep it up bro.

[TheHitStick]

Great, busy, workouts are still good... Spring ball is in two weeks we are starting to go into the playbook now, depth chart I'm not sure, but were running a multiple offense with 2 TE's so 2 starters, and we only have 4. Personally I feel like I'm better than all of them, and their is a good chance I will be one of the two starters, GOD willing. Keep it up bro.

You two, I'll be praying. I remember awhile ago you mentioned the coaches switched you to TE and said they liked you, so most likely it sounds like you'll be starting if you're doing nothing but improving.

I feel you on being busy, so much appointments with me, SAT studying, raising my GPA. It'll all pay off though.

[Domain710]

I've just joined the forum but it seems I not to have permission to post. Is there something I need to do first?
Thanks

[TheHitStick]

http://i802.photobucket.com/albums/yy309/lsutigerfan1350/4gj1.gif

Ready for that opportunity, I'm waiting to do that to somebody. Better yet, I'm ready to do that to somebody who's planning to do the same to me...

Dynamic Warmup 10mins

Few football drills, running out of ideas. Might bring a football and have a friend throw it to me.

Box Jumps x 10 PR (15 stair things, about at my hip, pretty easy)

Falling Starts x 5 x 10yds

Bench Press
Bar x 8
115 x 5
135 x 3
155 x 5
165 x 5
175 x 4 (=[)

Pull Up between every set

Squat
135 x 5
165 x 5
185 x 5 (too easy, ATG)

Pull Up between every set

DB Bench Press
50lb x 12
55lb x 10
55lb x 5 (arm gave out lol)

Bicep Curlzzz
50lb x 10 (easy)
60lb x 10
60lb x 10

SuperSetted with

Machine Press Down
70lb x 10
70lb x 10
70lb x 10

BURNED OUT. Going to take about 20 ice baths before that speed camp on Sunday. I'm exhausted bro's, this workout is tiring. I didn't tkae the 10% off my max and subtract it and then find my percentages. I just went 100% and tried to get 175 five times even though I was tired. Surprised I got it even four times haha. Yes I have repped out 175 more than 5 times before, but this program has you burnt. Might subtract 5% from my max lol.

Noticing explosiveness and overall strength. Mixed with FullBack7's carb cycling diet to MAINTAIN/GAIN muscle and lose bodyfat. My chest is getting bigger and more defined (probably all those dang dips) and my BF is defiantly going down.

Amazing stuff, my overall goal for the moment is to start Varsity. I'll be at a disadvantage since I haven't been brown nosing the coach at conditioning but my results should speak for itself.

[pigskinmuscle66]

what type of workout is this? Are you gonna be a senior next year?

[federaldb59]

If thats the 5/3/1 program take the 10% off your lifts its alright. You can still attain strength and explosivness on your lifts using submaximal weights and it dosent tax the body as much making it easier to recover. Theres a reason Wendler made it that way. Keep workin hard though man.

[TheHitStick]

If thats the 5/3/1 program take the 10% off your lifts its alright. You can still attain strength and explosivness on your lifts using submaximal weights and it dosent tax the body as much making it easier to recover. Theres a reason Wendler made it that way. Keep workin hard though man.

Yeah I'm about to take 5-10% off


what type of workout is this? Are you gonna be a senior next year?

Jim Wendler's 5/3/1 for Football and yes.

Speed Camp
House of Speed on Sunday was a really awesome workout, one and a half hour long. Mainly worked on agility, explosiveness and got video taped on my form. Eight more weeks left of it.

[dolphinsfan270]

How are you liking 5/3/1 over WS4SB? How do they differ from what you feel? I am currently on WS4SB but I am looking pretty closely at 5/3/1 for football

[TheHitStick]

How are you liking 5/3/1 over WS4SB? How do they differ from what you feel? I am currently on WS4SB but I am looking pretty closely at 5/3/1 for football

5/3/1 has better guidance and percentages for your lifts. I like it better than Westside since I don't have to be with Joe DeFranco to get the amazing gains hah. I can do this on my own and I have everything I need for it.

Wednesday

Dynamic Warmup
Box Jumps x 10
Squat Throws x 10

Power Clean
125 x 5
135 x 5
140 x 5

Squats (ATG)
135 x 5
185 x 5
195 x 5
210 x 6

Bench Press
115 x 5
135 x 5
155 x 5

Back Raises
25lb x 12
25lb x 12
25lb x 12

SuperSetted with

Toe Touches (2 second pause at top) [MB = medicine ball]
9lb MB x 20
9lb MB x 20
9lb MB x 20

10mins of PullUps/Dip Superset

Did more reps on Pullups for each set and for dips. For dips I was getting 8-10 per set and pullups 5-6 with very minimal help at all since we changed up my spotter system. I control how much help I get since he just holds my feet instead of him pushing my feet up lol.

[toad1]

if your sticking with the 5/3/1 you should def lift at 90% of 90% or however it works. i'm on the orginal 5/3/1 and i making some pretty good gains. i'm doing reps id never dream of doing or try doing all because of sub maximals. only at page 70 of the football one.

are you doing the warm up from the book everytime your in the gym and is doing jumps first working for you. ive allways done them at the end as extra when i have the time.

[TheHitStick]

if your sticking with the 5/3/1 you should def lift at 90% of 90% or however it works. i'm on the orginal 5/3/1 and i making some pretty good gains. i'm doing reps id never dream of doing or try doing all because of sub maximals. only at page 70 of the football one.

are you doing the warm up from the book everytime your in the gym and is doing jumps first working for you. ive allways done them at the end as extra when i have the time.

I might just switch the percentages for bench, I do fine on everything else. The original 5/3/1 is a lot different than this one, trust me.

yes I do the warmup, my football specific drills have been slacking because it's hard to do anything around my gym besides lateral movements, backpedal, ect. And yes I do the plyo's in the beginning of the workout, I feel more explosive through my lifts afterwards.

[federaldb59]

I noticed your pull up dilemma, I do this because I dont have a pull up bar so I do them in my rack. Basically you just put a bench under your feet so that way your balanced but your feet dont do any work pulling you up. Heres a small video demonstrating it I found on youtube. Im not gonna embed cause I dont wanna clutter your log.
http://www.youtube.com/watch?v=SluqGShKncc&feature=related

I do something like that but I normally use my bench or squat box.

[BeastAndPower]

Yea bro I didn't forget about ya. U makin some good gains man. Keep it up man and have faith.

[TheHitStick]

Yea bro I didn't forget about ya. U makin some good gains man. Keep it up man and have faith.

Thanks bro, you too. Going for starting strong safety next year. GOTTA DO WORK!


I noticed your pull up dilemma, I do this because I dont have a pull up bar so I do them in my rack. Basically you just put a bench under your feet so that way your balanced but your feet dont do any work pulling you up. Heres a small video demonstrating it I found on youtube. Im not gonna embed cause I dont wanna clutter your log.
http://www.youtube.com/watch?v=SluqGShKncc&feature=related

I do something like that but I normally use my bench or squat box.

Yeah I've done those but my pullups are defiantly raising. I think my form just stinks, and when I use the second pullup rack, I do better so idk haha. I'm controlling my assistance now so it's working a lot better. Thanks though.

Wednesday

Dynamic Warmup

Box Jumps x 10. Raised the box by 2 of those steps and did two of them (8, 9) then raised it by one and did one more (10). Going to start off at what I ended with last time. My explosion is through the roof now.

Half Squat Throws x 10. 9lb medicine ball now instead of 6.6 (found them finally lol)

Military Press
95 x 3
105 x 3

DB Press
50 x 6 (thread reminded me of these, going to switch for a little)

Squat
135 x 5
175 x 5
195 x 5
205 x 5 (EASY, had my box today =])

Two Pullups between each set.

Dips
BW x 8
25lbs x 6 (PR)
25lbs x 6
25lbs x 6

SuperSetted with

Bicep Curls
65 x 10
65 x 10
70 x 8 (back against wall)

Glute Ham Raises (HELLLL)
BW x 5 decline slowly
BW x 5 decline slowly
BW x 5 decline slowly

Ab Circuit
20 Toe touches (legs at 90 degrees, 9lb MB, pause at top for 2 second) x 20
Jack Hammers x 10

Did A LOT of football work afterwards. Working on safety stuff a lot. Got some great ideas from Chris (friend who had squat issue with, we're cool now). Worked on backpedal, explosiveness, lateral movements with T-turn and sprint. Also had resisted backpedal but the band kept slipping up so it didn't work so great.

Did that for about 20-30 mins. Felt great today, defiantly doing weighted dips and A LOT more football stuff. Feeling great bros. This video is giving me A LOT of hope since I'm basically like this and he went to Notre Dame early! Highlight film, I can defiantly get there.

JT2-SoRRHAA

**NOT ME** I'm just looking at highlight videos and I can defiantly get there. I saw his stats and nothing is godly like people proclaim you need. 4.85 40 and stuff along those lines. Vertical is like 27 inches. I just need that football intensity now, this is getting me pumped. TIME TO DO WORK BOYS!

[pigskinmuscle66]

you want to play safety? better learn to get used to lighting up recievers... if i was lighter, the one position i would want to play would be either safety or linebacker..

[TheHitStick]

you want to play safety? better learn to get used to lighting up recievers... if i was lighter, the one position i would want to play would be either safety or linebacker..

I'm not worried about hitting hard, I'd rather be a sure tackler than a hard hitter. Since the objective of the receiver is to make sure nobody gets past them since I'm the last line of defense usually.

After watching that highlight film, he hits pretty hard but he was just tackling. He hit hard enough to stop them and stuff but colleges would look more on coverage, changing direction speed and sure tackling rather than a hard hitter.

If I was a hard hitter then they'd probably move me to linebacker. I know there are some safeties that are hard hitters but they still have all of the other aspects also.

Also, receivers are easier to tackle than running back's in my district at least. Or from what I've seen in the past. Most of the running backs around here are hard hitters themselves and can juke very well at the same time. Makes it frustrating when you don't know what they'll do. Most of the receivers here just enjoy juking or trying to outrun you.

Which is why I need to work on form tackling and my speed. And of course the other aspects.

[TheHitStick]

Holy crap I forgot to post my workouts hah...been real busy before Spring Break. Teachers killed us with homework/tests last week. I'll just put up some highlights I guess. Sorry brohams.

Friday (not last, the one before)
Deadlift 325 x 3

Weighted Dips (BW + 25lbs)
x 8
x 8
x 8

Started doing weighted dips this day =]

Monday
Bench 165 x 3, 175 x 3, 185 x 2
Squat 155 x 5, 175 x 5, 205 x 5

Wednesday
Squat 205 x 5, 225 x 5, 245 x 3 (hurt my back a little on the last rep, duuurrr)

Friday
DB Military Press
45lb DB x 5
50lb DB x 3
60lb DB x 2 (PR)

Squat
155 x 5
175 x 5
205 x 5

2 PullUps inbetween each set

Bicep Curls
70lbs x 8
70lbs x 8
70lbx x 8
70lbs x 7

SuperSetted With

Weighted Dips
BW + 25 x 5
BW + 25 x 5
BW + 25 x 5
BW x 12

Been getting a lot more explosive on plyo's and a lot faster because of form and my increase. Starting M-Stack soon, do work!

[TheHitStick]

Monday

WarmUp

Deadlift
135 x 5
225 x 3
270 x 5
315 x 3
345 x 1 (easy)

Standing Military Press
65 x 5
95 x 5
115 x 2 (easy, wasn't suppose to go heavy though hah)

Dumbbell Lunges (holding a dumbbell in each hand)
50lb DB x 6 (each leg)
50lb DB x 6
60lb DB x 6

Back Raises
45lb Plate x 12
45lb Plate x 12
45lb Plate x 12

SuperSetted with

Toe Touch Situps (legs at 90 degrees, squeeze at top for two seconds)
9lb MB x 20
9lb MB x 20
9lb MB x 20

PullUp/Dip Superset
PU: BW x 3, 3, 2, 2, 2, 2, 2, 2, 2, 1
Dip: 25lbs x 6, 6, 6 BW x 12, 12, 10, 10, 8, 8, 10

[pigskinmuscle66]

are you doing convo deads or trap bar deads?

[TheHitStick]

are you doing convo deads or trap bar deads?

regular barbell

[TheHitStick]

Bench Press
135 x 5
155 x 5
175 x 3
195 x 1 1/2 (PR)

Squats
135 x 5
175 x 5
205 x 5

DB Floor Press
50lb DBs x 12
55lb DBs x 11 (=[ I didn't get pumped)
50lb DBs x 12
50lb DBs x 12

Reverse Bench Press (first time)
115 x 10
115 x 8 (corrected form, elbows flared out I guess)
115 x 8

SuperSetted WITH

Barbell Curls
70lbs x 8
70lbs x 8
70lbs x 5

3 PullUps inbetween each set of Bench and Squat. Did 3 pullups for the first 4 sets then did 2 for the last few

Good workout, getting my wisdom teeth taken out tomorrow =[ so my Friday workout will most likely be on Saturday. (Hopefully)

[pigskinmuscle66]

How are your pull ups coming along? I think I'm gonna steal that idea.

[TheHitStick]

How are your pull ups coming along? I think I'm gonna steal that idea.

Great, I switch up the variations every 3-4 weeks but I started barely getting one pullup between a set to getting 3 easily after 3 weeks.

[pigskinmuscle66]

Great, I switch up the variations every 3-4 weeks but I started barely getting one pullup between a set to getting 3 easily after 3 weeks.

That sounds awesome... I desperately need to get better at pull ups or else I'm gonna get screwed come July.

[TheHitStick]

That sounds awesome... I desperately need to get better at pull ups or else I'm gonna get screwed come July.

Been working for me. For the first few workouts (where I supersetted pullups/dips at the end of my workout) I had my friend hold my feet in place so I provided my own help and went for about like 5 pullups each set.

That's when I couldn't do anymore after like 3 sets lol

[07hudson]

You've made a lot of progress bro, gj w/ them deads

[TheHitStick]

You've made a lot of progress bro, gj w/ them deads

Thanks bro, good to see you're still around.

Had my wisdom teeth out today, probably won't workout until Sunday or Monday, because it'll cause my mouth to start bleeding again...

Might make Monday's workout short or have to do it on Tuesday. I'd rather putt 100% in for Squats/Power Clean.

[DriveMyWhey]

Thanks bro, good to see you're still around.

Had my wisdom teeth out today, probably won't workout until Sunday or Monday, because it'll cause my mouth to start bleeding again...

Might make Monday's workout short or have to do it on Tuesday. I'd rather putt 100% in for Squats/Power Clean.

are you kidding broski? you're missing a workout because of a tooth? why would it bleed again? and even if so, so what?

[federaldb59]

are you kidding broski? you're missing a workout because of a tooth? why would it bleed again? and even if so, so what?

Youve obviously never got your wisdom teeth taken out. They put you on some drugs that maek you not wanna do anything. Besides if you strain to much you and get an abcess tooth which is like an infection in the wound. You can get it from using straws or smoking, Im sure a straining on a lift may cause it too.

[qb0708]

Youve obviously never got your wisdom teeth taken out. They put you on some drugs that maek you not wanna do anything. Besides if you strain to much you and get an abcess tooth which is like an infection in the wound. You can get it from using straws or smoking, Im sure a straining on a lift may cause it too.

I think he is being sarcastic. The 'are you kidding broski' seems consistent with sarcasm, but last few phrases seem to have a different tone and a lack of knowledge of a wisdom teeth operation.

Regardless the pain received post-operation is subjective and dependent on a plethora of variables.

Personally, I had my bottom 2 teeth removed without the aid of a hypnotic, only a local anesthetic. I ended up working out about 2-3 days post surgery and actually ate wings later the night of my surgery (probably a poor choice but no discomfort or complications arose).

Everyone has there own comfort-pain threshold, just don't be irrational about coming back HitStick.

[federaldb59]

lol mustve not saw the sarcastic tag. I thought he was giving sht for not working out day of the surgery. As you told me Auto Regulation is a good thing.

[TheHitStick]

I ate whole food the night I had surgery but they suggested working out Monday, which I'll make up the workout. I'm on all of these pills so that I don't get an infection, ect. and it's still uncomftorable.

Plus the pills make me slow and tired as anything haha, I'm exhausted typing this lol. And having your mouth start bleeding again isn't a good thing, especially if you're trying to have the wounds heal up lol...

I'll workout again Monday, it'll be fine hah

Oh and it wasn't "a tooth" it was all four of them. Working out causes your blood to rise and it'll start leaking out of all of my wounds. Basically it'll just delay my healing and it'll get me even further behind. I'd rather just chill and makeup this workout.

[TheHitStick]

Bad workout, this medicine is killing me.

Power Clean
115 x 3
125 x 5
135 x 3
150 x 1 (easy)

Squats
135 x 5
185 x 2
195 x 3
215 x 3
225 x 3 (friend said back rounded a little on third rep, so I racked it out)

Bench Press
135 x 5
155 x 5
165 x 5

Dips/Chin SuperSet
Alright on chinups, I don't know what happened but everytime I went up, my knees shot out straight in front of me. My friend held my feet behind me and I repped out 8 easily (PR) with no help (since I decide when to push off his hands).

Weighted dips were what the heck, 1 1/2 reps. Went to bodyweight and started repping out 8-10 easily. Feels bad man, I don't know what's up.

Be back next Monday, I haven't had a break in forever and I seriously need one. I've been feeling the symptoms of overworking (i think) and my muscles just feel burned out. This isn't final but I'll think on it tonight.

[07hudson]

Prob a smart move in taking some time off...most people get caught up in working out and overlook it

[TheHitStick]

Prob a smart move in taking some time off...most people get caught up in working out and overlook it

Yuuup, been real hard lately. Usually I take a deload on the fourth week but this program had me doing basically my one rep maxes. I'm taking the rest of this week off, fixing my diet and going to start up the fifth week next Monday.

EEUktvwyfPQ

[Slamdunkthefunk2010]

nice progress through journal bro. did you gain a lot of fat through it?

[TheHitStick]

nice progress through journal bro. did you gain a lot of fat through it?

Thanks man for stopping by. I'm wondering the same thing myself, I have gained some fat in the chest and belly area. It's weird because it seems that sometimes I see more fat than usual.

My legs are more defined, so are my arms, shoulders, back and traps. I have a bigger chest but at times it seems that I jiggle a little more haha. I guess it's just when I'm exhausted and crap then it seems I gained a little bit more fat. I need to weigh myself in the morning to see my weight.

My diet has been crap lately and this week I need to find out how to fix that, especially with these holes in my mouth. It's hard to eat some foods like a protein bar because the bits get caught in the holes and it takes awhile to wash it out with water.

But I defiantly need to do a carb cycling diet that Fullback7 mentioned awhile ago. I'll link the thread if I can find it, really good info. But I did find that cycling carbs for a few weeks really did do a difference.

But my bodyfat changes a lot like I said earlier, if I go back to the carb cycling (which I will start next Monday) my bodyfat should be burned (with all of my sprinting, plyos, ect.) and I should get bigger.

I'm starting M-Stack (well, already took two servings but doing 19 days straight starting next Monday) and I should see some solid muscle gains and hopefully burn some fat.

Keep up with my journal, it might inspire you or something. I just need to remember to write in it, but like I said, I've been burnt out and too tired to even write in it.

Sorry if I wrote a lot, just kind of expressing my thoughts on my progress and crap. But my speed and explosion has DEFIANTLY gone up a lot and I'm curious of my 40/Vertical. These warmups that we do for our speedcamp have us run proper and I feel more explosive off of it. I feel kind of dumb with the first step because it's the "funny man step" but it gets me top speed fast.

Maybe I can get a youtube video of it sometime haha.

[pigskinmuscle66]

M Stak rules. Whenever my friends accuse me of juicing, I point to the M Stak. I put on a solid 5lbs the first time I used it. I think Im gonna hit a 6 week cycle of it soon before I leave for college

[moose45]

M stak a natty test booster??? Bro, I stay away from all test boosters ;). Good luck though.

[federaldb59]

M stak a natty test booster??? Bro, I stay away from all test boosters ;). Good luck though.

M-stak is actually a nutrient partitioner

[TheHitStick]

M stak a natty test booster??? Bro, I stay away from all test boosters ;). Good luck though.

Protein Synthesis, the original Stak is the test booster. I did my research on the pills of M-Stack and everything, it's just to help build lean muscle.

I stay away from test boosters also haha

[pigskinmuscle66]

Protein Synthesis, the original Stak is the test booster. I did my research on the pills of M-Stack and everything, it's just to help build lean muscle.

I stay away from test boosters also haha

I'm hitting 2 cans for 6 weeks... I love the recomp effect that stuff has/

[TheHitStick]

I'm hitting 2 cans for 6 weeks... I love the recomp effect that stuff has/

Do you take them everyday? Besides the red pill.

Starting Monday I'll do them everyday and I'll have 19 servings. The red pill I'll save for workout days and then after I run out, I'll take a week off and start it for one more cycle.

Kind of curious because the can says take 3 weeks on and 1 week off. I wouldn't really do that stuff straight through, your body gets used to it.

[pigskinmuscle66]

Do you take them everyday? Besides the red pill.

Starting Monday I'll do them everyday and I'll have 19 servings. The red pill I'll save for workout days and then after I run out, I'll take a week off and start it for one more cycle.

Kind of curious because the can says take 3 weeks on and 1 week off. I wouldn't really do that stuff straight through, your body gets used to it.

I take the red pills only on workout days. Yes. You take a pack everyday for 21 consecutive days. I'm doing what you are and cycling it off for 1 week before hitting another cycle. Hoping to gain 7lbs mass and lose 5% bf on the 2 cycles... believe it or not, I need to recomp because I'm going to Myrtle Beach in June with some buddies..... fuk beachbody...

[TheHitStick]

I take the red pills only on workout days. Yes. You take a pack everyday for 21 consecutive days. I'm doing what you are and cycling it off for 1 week before hitting another cycle. Hoping to gain 7lbs mass and lose 5% bf on the 2 cycles... believe it or not, I need to recomp because I'm going to Myrtle Beach in June with some buddies..... fuk beachbody...

Haha I'm hoping all the running we do in summer conditioning will burn fat before I go to the beach also. I don't care about 6 pack but it's be nice to be just have a good shape of solid mass going.

And I asked that because you said you were doing 2 cans in 6 weeks haha

[Force_90]

had a quick browse on this mate and i like the look of it. i subscribed so i can track your progress.

[moose45]

M-stak is actually a nutrient partitioner


Protein Synthesis, the original Stak is the test booster. I did my research on the pills of M-Stack and everything, it's just to help build lean muscle.

I stay away from test boosters also haha

Thanks for correcting me. I might have to look into that! Lol.

[TheHitStick]

Thanks for correcting me. I might have to look into that! Lol.

No problem. There is a red capsule that is full of caffeine basically, that's the only thing that will help with your workout. And of course the lean muscle that is gained =P


had a quick browse on this mate and i like the look of it. i subscribed so i can track your progress.

Thanks bud, look at my first post and you can see my progress that I've made so far.

[PCFootball24]

After your deload week are you gonna bump the weights up? In the 5/3/1 Football ebook it doesn't say anything about raising weight, and it's getting easy for me

[TheHitStick]

After your deload week are you gonna bump the weights up? In the 5/3/1 Football ebook it doesn't say anything about raising weight, and it's getting easy for me

In the regular 5/3/1 after the deload week you always bumped your weight up. I always checked what I was doing for my 95% max load. If I could rep that three times I usually increased it by 10 pounds on bench.

It's a feeling I guess on what you think you can handle. Then again, I wanted to challenge myself with weights so I never took 10% off and I did just fine.

5/3/1 Football is a different story though. I'm unsure if I'm continuing the program because I might start going back to football conditioning or give it another 2-3 weeks.

I think my strength gains are pretty foundational and now I really need to focus on speed and football specific drills which my conditioning might offer from what I've been told.

[PCFootball24]

In the regular 5/3/1 after the deload week you always bumped your weight up. I always checked what I was doing for my 95% max load. If I could rep that three times I usually increased it by 10 pounds on bench.

It's a feeling I guess on what you think you can handle. Then again, I wanted to challenge myself with weights so I never took 10% off and I did just fine.

5/3/1 Football is a different story though. I'm unsure if I'm continuing the program because I might start going back to football conditioning or give it another 2-3 weeks.

I think my strength gains are pretty foundational and now I really need to focus on speed and football specific drills which my conditioning might offer from what I've been told.

I think I'l bump up the weight 5 lbs on upper body lifts and 10 lbs on lower body. I guess it couldn't hurt.

[TheHitStick]

I think I'l bump up the weight 5 lbs on upper body lifts and 10 lbs on lower body. I guess it couldn't hurt.

Do what you want, that's what he said to do basically.

[TheHitStick]

School Conditioning

Did some circuit crap. I don't know my sets but I'm done with JACK3D, it screwed me over today.

4 sets of each circuit. Each exercise lasts for 30 seconds, as much reps.

Squats (95lbs)
Push Press (45lbs) After second set, switched to DB Hang Cleans (30lb DBs)
Abs
Abs
DB Row/Pull Down (30lb db for row, 85lbs for pulldown)
Spot Squatter

Sucked man, stupid crap.

Felt sick, allergies are hurting me, it's whatever, on to the speed stuff.

Did one runthrough of the quick agility, left ankle/calf completely locked up...I'm pissed. Had to sit out for the next 45 minutes.

Then I didn't get to talk to coach about the Passing League I want to join as safety/backer. I'm really pissed.

It's a setback, but am I going to whine about it? No. Am I going to get my hydration, pills, food intake, stretching and everything else in check after I'm done typing you. You better believe it.

Be back Friday possibly boys, good luck to everyone.

[07hudson]

Allergies killing me to, growing up I never had breathing problems but here lately I've been having allergy induced asthma, sucks!! I feel ya with jacked, tossed it last week. Just caffein in a bottle.

[TheHitStick]

Allergies killing me to, growing up I never had breathing problems but here lately I've been having allergy induced asthma, sucks!! I feel ya with jacked, tossed it last week. Just caffein in a bottle.

Yeah I'm pissed because I couldn't get a drink throughout the circuits so I got screwed. Feels terrible man, but going to do outside linebacker for our passing league. It started last week and they have a random open spot there so my friend told me to go out for that.

[pigskinmuscle66]

have you started M stak yet? I'm on day 3 and I'm already feeling like I have the munchies.. definetely sweating more and feel leaner.. train hard and stay away from pre workout drinks before conditioning/practices/games... nothing but disaster waiting to happen. Try 200mg caffeine with some coconut water (VitaCoco, or young thai coconut) 30 minutes before a workout. No cramps, ever!

[TheHitStick]

have you started M stak yet? I'm on day 3 and I'm already feeling like I have the munchies.. definetely sweating more and feel leaner.. train hard and stay away from pre workout drinks before conditioning/practices/games... nothing but disaster waiting to happen. Try 200mg caffeine with some coconut water (VitaCoco, or young thai coconut) 30 minutes before a workout. No cramps, ever!

I'm in school right now and I ate my lunch before my lunch...so now I have to buy also haha. I'm starving man, no matter how much I eat I'm still hungry lol.

And yeah I am, I took that junk last year preworkout and it was fine but these workouts blow and I got dehydrated fast.

Day two of M-Stak for me =] lol