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PCFootball24
11-17-2009, 06:16 PM
I'm currently doing WS4SB3.

Starting stats:

Weight: 150
Bench: 125
Squat: 205 a little above parallel, 185 parallel
Deadlift: 235
Vertical: 21"
40 yd dash: 5.6 seconds


Goals by freshman football:

Weight: 165
Bench: 175
Squat: 225
Deadlift: 300
Vertical: 25"
40 yd dash: 5.0 seconds or lower

PCFootball24
11-17-2009, 06:25 PM
Workout-

Bench:*
65x5
95x5
115x3
Incline DB Press: 2x15x20
DB Floor Press: 2x15x17.5
DB Rows: 3x8x20 superset with Rear Delt Flyes: 3x8x15
DB Shrugs: 3x12x60
Incline DB Curl: 3x8x20


Post workout-

2 Oh Yeah! Bars
Powerade

PCFootball24
11-17-2009, 06:27 PM
Workout-

Box Jumps: 8x3
Bulgarian Split Squats: 2x10x25
Back Hypers: 3x10
Hanging Leg Raises: 4x15


Post workout-

Oh Yeah! Bar
Powerade

federaldb59
11-17-2009, 07:07 PM
not bein a dick but is that really your 40 time? is it supposed to be a 4?

PCFootball24
11-18-2009, 03:19 PM
Sadly, it's actually my time. That was from football tryouts though. I don't know if it's gotten lower

PCFootball24
11-20-2009, 08:32 PM
Workout-

Incline DB Press: 4x15x15
Straight Arm Pulldown: 3x10x27.5 superset with Face Pulls: 3x10x17.5
DB Lateral Raises: 4x10x12.5
DB Shrugs: 3x8x60 superset with Incline DB Curls: 3x8x25

Loving the pulldowns and face pulls. Haven't done them until today, now I love them.


Post workout-

Oh Yeah! Bar
2 glutamine caps

federaldb59
11-21-2009, 04:47 PM
How many days a week do you lift? are you planing on adding any spped or plyo training? Works look alittle short but since your doin wsfsb it should be good. Lookin good man.

tehkev14
11-21-2009, 06:54 PM
what position? 5.6 seconds on 40yard :P well aim for under 5seconds..

SuicideGripMe
11-22-2009, 09:49 PM
Workout-

Bench:*
65x5
95x5
115x3
Incline DB Press: 2x15x20
DB Floor Press: 2x15x17.5
DB Rows: 3x8x20 superset with Rear Delt Flyes: 3x8x15
DB Shrugs: 3x12x60
Incline DB Curl: 3x8x2


Post workout-

2 Oh Yeah! Bars
Powerade

You might want to re-read all the Defranco's training articles. On your ME lift, you need to do many more warm up sets....

"Here’s an example of “working up” to a max set of 3 reps in the box squat. Assuming the athlete’s goal is to box squat 315 lbs. for 3 reps, a sample warm-up would look something like this:

95 X 5
135 X 5
185 X 3
225 X 3
275 X 3
295 X 3
315 X 3"


Next week try to do 120x3 or 115x4 or 115x5. Good luck!

PCFootball24
11-23-2009, 12:38 AM
I lift 4 days a week, Monday, Tuesday, Friday, Saturday unless something comes up. I will put plyos and speed in after a few weeks.

I play inside backer and tight end.

Yeah, I'm adding a few more warmups in tomorrow.

PCFootball24
11-23-2009, 12:41 AM
Workout-

Deadlift:
5x95
3x135
3x205
Walking Lunges: 3x6x15
Back Hypers 3x10xBW+10
Ab circuit of toe touches, crunches, Russian twists, 2 circuits, 15 reps on each


I need to do a lot more warm-ups on deadlift next time.

Post workout-

2 Oh Yeah! Bars
Powerade

PCFootball24
11-23-2009, 04:21 PM
Workout-

Bench:
5x65
5x80
3x95
3x105
4x115
Incline DB Press: 2x15x15
DB Floor Press: 2x15x20
DB Rows: 3x8x22.5 superset with Rear Delt Flyes: 3x8x10
DB Shrugs: 3x12x60
Incline DB Curl: 3x8


Did enough warm-up sets this time finally. Fixed form on Rear Delt Flyes and Incline Press. Most reps I've ever done on bench at 115. Good workout.


Post workout-

Big 100 Bar

TheHitStick
11-23-2009, 04:35 PM
sooo you want to increase your bench by 50lbs but your squat by only 35lbs?

and you want to drop your 40 time by .6 seconds +

get that squat up alot bro, stop worrying about bench so much, it's not the best exercise out there

also go parallel or below, ALL THE TIME, quarter squats wont get you results, just bad knees and a bad back

PCFootball24
11-23-2009, 07:38 PM
What do you think a better squat goal is? Around 250?

PCFootball24
11-24-2009, 09:19 PM
Workout-

Box Jumps: 8x3
Bulgarian Split Squats: 2x10
Back Hypers: 3x10
Hanging Leg Raises: 4x15

Didn't have access to any weights today, I'm on vacation. Just did bodyweight because I still wanted a workout. Used furniture for leg raises and hypers.

PCFootball24
11-26-2009, 10:39 AM
Just wanted to telll you guys what's going on. I am coming back from vacation on Saturday, so I'll do my RE Upper and ME Lower on Saturday and Sunday. I'll switch out deadlifts for squats after the 3rd week of ME Lower.

PCFootball24
11-28-2009, 04:48 PM
Workout-

Incline DB Press: 4x15x17.5
Straight Arm Pulldown: 3x10x50 superset with Face Pulls: 3x10x30
DB Lateral Raises: 4x10x12.5
DB Shrugs: 3x8x60 superset with Incline DB Curls: 3x8x25

Workout was a beating. Afterwards I maxed on squat because I need to know for next week, and I got 215 parallel.


Post workout-

EAS Myoplex Bar
Powerade
Baked Lays

PCFootball24
11-29-2009, 07:42 PM
Workout-

Deadlift:
5x95
3x115
3x135
3x185
3x210
Walking Lunges: 3x6x30
Back Hypers 3x10xBW+10
Ab circuit of toe touches, crunches, Russian twists, 2 circuits, 10 reps on each


Post workout-
EAS Myoplex
Baked Lays

PCFootball24
11-30-2009, 07:16 PM
Workout-

Bench:*
5x95
3x105
3x110
3x120 <---------NEW 3RM
Incline DB Press: 2x15x17.5
DB Rows: 3x8x25 superset with Rear Delt Flyes: 3x8x12.5
DB Shrugs: 3x12x60
Incline DB Curl: 3x8x25


Post workout-
2 glutamine caps
EAS Myoplex
Baked Lays

BeastAndPower
11-30-2009, 08:22 PM
Hey man make sure u add some squats too.

PCFootball24
12-02-2009, 06:57 PM
First off: Beast, I am switching to squats for the next three weeks on my max effort lower body.


Workout-

Box Jumps: 8x3
Bulgarian Split Squats: 2x10x25
Back Hypers: 3x10xBW+25
Hanging Leg Raises: 4x15xBW


Post workout-

Muscle Milk
Baked Lays

PCFootball24
12-04-2009, 05:37 PM
Workout-

Incline DB Press: 4x15x17.5
Straight Arm Pulldown: 3x10x60 superset with Face Pulls: 3x10x40
DB Lateral Raises: 4x10x12.5
DB Shrugs: 3x8x60 superset with Incline DB Curls: 3x8x25


Post workout-

Baked Lays
EAS Myoplex

BeastAndPower
12-04-2009, 06:12 PM
are u doin WS2 where u rotate different lifts 3 weeks?

PCFootball24
12-05-2009, 04:33 PM
^ I'm doing WS4SB3 and I'm changing the exercises next week, so yes, every three weeks.


Workout-

Deadlift:
5x95
5x135
3x155
3x215 <----------- NEW 3RM
Walking Lunges: 3x6x30
Back Hypers 3x10BW+35
Ab circuit of toe touches, crunches, Russian twists, 2 circuits, 10 reps on each


Post workout-

Baked Lays
Muscle Milk

federaldb59
12-05-2009, 05:17 PM
good job on the deadlift pr. definitly get some more food into your post workout if you can. I get protein from my protein drink, complex carbs and more protein from whatever I decide to eat. And you want to take in some simple carbs to replenish your glycogen stores. I like to add chocolate milk to my protein drink or drink a gatorade during my workout.

PCFootball24
12-08-2009, 05:16 PM
^ What else should I eat? Would grilled chicken be good?

RAGIN HARD TODAY, GO READ MY THREAD IN THE TMISC AND SEE WHY.

Workout-

Bench:*
5x65
5x95
3x115
4x120 <----------- NEW 4RM
BB Pushups: 2x15xBW
DB Rows: 3x10x25 superset with Face Pulls: 3x10x60
BB Shrugs: 3x10x115
Incline DB Curls: 3x8x25


Yeah, I know I need more warm-up sets. I was raging hard, so I just wanted to get a new PR already.

Post Workout:

2 Muscle Milks
SunChips

federaldb59
12-08-2009, 05:50 PM
heres what a typical day for me looks like.

Breakfast: Around 500 cals
2 packs Oatmeal
Protein Shake
or
2 servings of cereal
2 servings of 2% milk
Protein Shake

During workout: 50-100 cals
Gatorade mix

Post Workout: 600+ cals
Some type of meat chicken steak
Veggies
a serving of fruit
Protein shake
or
1 can of Chunky Soup
Some crackers for carbs or something similar
Protein drink

Snack: 100-200 cals
Triscuits or pretzels

Snack: 100-200 cals
May eat fruit or a lean pocket or something

Dinner: 500 cals
Around the same set up as lunch
Meat
Veggies
Fruit

I normaly eat another snack or 2 to get me around 2800 cals. If I were you Id get some Chef Boyardee Ravioli. It has around 400 cals in a can eat that for lunch or something along with a protein drink thats over 500 cals right there. Add a serving of peanut butter and or fruit to the shake and your looking at 600 close to 700 cals.

PCFootball24
12-13-2009, 06:29 PM
Sorry for not updating this. I had basketball games and a tournament all week until today.


Workout-

Squat:
5x95
3x110
3x120
3x135
3x155
3x185 <------------ NEW 3RM
Walking Lunges: 3x6x35
Swiss ball back bridge + leg curl: 3x10
Ab circuit of sprinter sit-ups, Russian twists, toe touches, crunches, 2 circuits, 10 reps on each

Post Workout-

Muscle Milk

I'm not counting this week as one of my lifting weeks. So I have three weeks of WS4SB3 left, then I think I'll do a modified version of Rippetoe's with added arm mass exercises.

PCFootball24
12-14-2009, 06:09 PM
Workout-

Bench:
5x65
5x80
3x95
3x105
1x125 Failed on 2nd rep :(
Incline DB Press: 2x15x17.5
DB Rows: 3x10x30 superset with Face Pulls: 3x10x32.5
BB Shrugs: 3x10x125
Incline DB Curls: 3x8x25


Son I am disappoint in this whole workout, bench pissed me off for the rest of it. Lost all motivation. I was trying for 3 reps of 125, only got 1. Yes mad.


Post workout-

Muscle Milk
Baked Lays

PCFootball24
12-16-2009, 04:13 AM
Workout-

Box Jumps: 8x3
DB Step-Ups: 2x10x25
Back Hypers: 3x10xBW+35
Swiss Ball Crunches: 4x15xBW+10


Post Workout-

Baked Lays
Muscle Milk

PCFootball24
12-18-2009, 05:41 PM
Workout-

DB Press on Swiss Ball: 4x12x25
Straight-Arm Pulldowns: 3x10x80 superset with Face Pulls: 3x10x60
DB Lateral Raises: 4x10x12.5
BB Shrugs: 3x10x130 superset with DB Tricep Extensions: 3x10x30

Pretty good workout. But I know something's wrong. I NEVER feel any type of bench in my chest. It feels like my triceps and deltoids are doing all of the work. What's going on?


Post workout-

Muscle Milk

07hudson
12-19-2009, 11:59 AM
Subbed, WS4SB is the way 2 go man. At age 14 you should be dominating by the time you get older. Just make sure you have that diet in check

PCFootball24
12-20-2009, 06:49 PM
^ Thanks man. Do you think I should start a new WS4SB3 cycle after finishing up the 6 weeks or switch to Rippetoe's for 3 weeks then come back to WS4SB3?

Workout-

Squat:
5x95
5x115
5x135
3x155
4x185 <------------- NEW 4RM
DB Step-Ups: 3x6x25
Swiss ball back bridge + leg curl: 3x10xBW
Ab circuit of sprinter sit-ups, Russian twists, toe touches, crunches, 2 circuits, 10 reps on each

Post workout-

Muscle Milk
Kettle Chips **

07hudson
12-21-2009, 06:16 AM
All depends on how you feel. I've been on it for monthes and I'm still making gains. I switch up the main exercises and auxillaries sometimes to keep my body from getting too used to the motions. I'd say 6 weeks is nothing though

props on the squat PR

PCFootball24
12-22-2009, 03:57 PM
All depends on how you feel. I've been on it for monthes and I'm still making gains. I switch up the main exercises and auxillaries sometimes to keep my body from getting too used to the motions. I'd say 6 weeks is nothing though

props on the squat PR
Thanks man. Repped for subbing. I think I'll do Rippetoe's for a few weeks to get my lifts up and then head back to WS4SB3.

PCFootball24
12-22-2009, 04:02 PM
Workout-

Bench:
5x65
5x80
3x95
3x105
2x125 (Was going for 3 reps, but it's still an improvement from last week)
Incline DB Press: 2x15x20
DB Rows 3x10x25 superset with Face Pulls 3x10x70
BB Shrugs 3x10x135
Incline DB Curls 3x8x25 (I think I will definitely move up to 30s next Monday)

Very good workout. Need to get that bench up to my body weight at least.


Post workout-

Muscle Milk
Baked Lays

07hudson
12-22-2009, 06:29 PM
Good job on the progress, liking the baked lays post workout lol

PCFootball24
12-23-2009, 05:57 PM
^Haha anything to get those extra calories.

Workout-

Box Jumps: 8x3
DB Step-Ups: 2x10x30
Back Hypers: 3x10xBW+35
Swiss Ball Crunches: 4x15xBW+15


Post workout-

Muscle Milk
Baked Lays :)

PCFootball24
12-25-2009, 07:55 PM
Christmas workout!!!

Workout-

DB Press on Swiss Ball: 4x12x17.5
Straight-Arm Pulldowns: 3x10x80 superset with Face Pulls: 3x10x70
DB Lateral Raises: 4x10x12.5
BB Shrugs: 3x10x140 superset with DB Tricep Extensions: 3x10x30


Post workout-


2 scoops Optimum 100% Whey
1 cup milk

07hudson
12-25-2009, 08:53 PM
Just a little fact I've picked up since I've been on the sight bro, with other different proteins it wouldn't matter so much but with way 2 whole scoops which is 50g prob won't all be absorbed. Your body can only absorb so much at 1 time and whey is absorbed fast, you're prob pissing some out. I'd just take 1 scoop with some carbs pwo then 30min to an hour later have a small meal. What I do, I could just be a drunk guy rambling :P atleast a drunk guy

federaldb59
12-26-2009, 08:51 AM
Correct hudson the body can only absord something like 25 grams of protein in a sitting. 50 grams of whey at once for me has always led to explosive ****s hahaha.

PCFootball24
12-28-2009, 02:59 PM
^ Yeah I realized my mistake after I crapped 3 times in an hour. Hahah


Workout-

Bench:
5x65
5x80
5x95
3x105
3x125 <-------- FINALLY!!! NEW 3RM!!!
Incline DB Press: 2x15x20
DB Rows: 3x10x30 superset with Face Pulls: 3x10x70
BB Shrugs: 3x10x155
Incline DB Curls: 3x8x25 <------- tried 30, only got 1 set so I bumped it down


Post workout-

Muscle Milk
Baked Lays

PCFootball24
12-29-2009, 07:08 PM
Workout-

Box Jumps: 8x3
DB Step-Ups: 2x10x25
Back Hypers: 3x10xBW+35
Swiss Ball Crunches: 4x15xBW+25


Post workout-

3 Oh Yeah! Bars
Powerade

PCFootball24
12-31-2009, 04:15 PM
Workout-

DB Press on Swiss Ball: 3x12x30
Straight-Arm Pulldowns: 3x10x80 superset with Face Pulls: 3x10x70
DB Lateral Raises: 4x10x12.5
BB Shrugs: 3x10x160 superset with DB Tricep Extensions: 3x10x30


Post workout:

1 scoop Optimum 100% Whey
1 cup 2% milk
Turkey and cheese sandwich

PCFootball24
01-01-2010, 04:31 PM
Workout-

Squat:
5x95
3x115
3x135
3x155
2x190 <--------- Failed on 3rd rep
DB Step-Ups: 3x6x25
Swiss ball back bridge + leg curl: 3x10
Ab circuit of sprinter sit-ups, Russian twists, toe touches, crunches, 2 circuits, 10 reps on each


Post workout-

2 Oh Yeah! Bars
4 pieces of toast





*****UPDATE*****

I will be maxing on bench, ATG squat (if my legs are feeling good, if not I'll just put it at 160), deadlift, and incline bench tomorrow for the 5x5 program I'm starting on Monday.

PCFootball24
01-02-2010, 04:06 PM
Ok I maxed today, and got

130x2 on Bench!!!!!! :)
And...
105x2 on Incline Bench. Meh

PCFootball24
01-04-2010, 04:54 PM
Workout-

Squats 5x5x135
Bench Press 5x5x100
Stiff-legged deadlifts 5x5x115 <------Never done these, so I started low
Pull Ups 5x1 <------- Gonna work up to 5x5
Incline DB Curl 3x88x25


Saw Michael Irvin at the gym today. Serious.



Post workout-

2 Oh Yeah! Bars
Turkey sandwich

PCFootball24
01-06-2010, 06:14 PM
Workout-

Deadlifts 5x5x165
Leg Press 5x5x270
Chin-ups 5x1
Incline Bench Press 5x5x85
BB Shrugs 3x8x165


Post Workout-

2 Oh Yeah! Bars

desteph
01-06-2010, 09:09 PM
Subbed. You're doin a good job man. Don't worry about the arm size that'll come eventually, focus your time on getting your compound lifts up. Some stuff for you though, work on getting your pullup and chinup numbers up! Those two exercises will help you get incredibly strong in the upper body and also help your deadlift. Make sure you warm up before your compound lifts! Also, if you can, about an hour before you workout, eat something high in carbohydrates, but low in simple sugars. Try a sandwich on whole wheat, not white bread, with pb and j or lunch meat if you can, or look up the "GI index" and see which foods have a LOW number and consume that an hour before your workouts. After your workouts, after your protein intake, you want simple sugars! These are carried through the blood stream and used up fast, but they help the protein get carried away quicker and broken down faster. Try having a glass of juice or some fruit if you can after your protein. Good luck!

PCFootball24
01-08-2010, 06:58 PM
Subbed. You're doin a good job man. Don't worry about the arm size that'll come eventually, focus your time on getting your compound lifts up. Some stuff for you though, work on getting your pullup and chinup numbers up! Those two exercises will help you get incredibly strong in the upper body and also help your deadlift. Make sure you warm up before your compound lifts! Also, if you can, about an hour before you workout, eat something high in carbohydrates, but low in simple sugars. Try a sandwich on whole wheat, not white bread, with pb and j or lunch meat if you can, or look up the "GI index" and see which foods have a LOW number and consume that an hour before your workouts. After your workouts, after your protein intake, you want simple sugars! These are carried through the blood stream and used up fast, but they help the protein get carried away quicker and broken down faster. Try having a glass of juice or some fruit if you can after your protein. Good luck!

Thanks man. And for the pullups/chinups, since I can't do alot, can I hang on the bar in the top position to increase strength with that?

PCFootball24
01-08-2010, 07:01 PM
Workout-

Squats 5x5x140
Bench Press 5x5x105
Stiff-legged deadlifts 5x5x120
Pull-ups 5x1
Lateral Raises 3x8x15*


Post workout-

3 Oh Yeah! Bars
Grilled chicken

PCFootball24
01-11-2010, 05:54 PM
Workout-

Deadlifts 5x5x170
Leg Press 5x5x275
Chin-ups 5x1
Incline Bench Press 5x5x90
Incline DB Curl 3x8x25


Post workout-

3 Oh Yeah! Bars

PCFootball24
01-13-2010, 07:06 PM
Workout-

Squats 5x5x145
Bench Press 5x5x110 <------ Feels good. I struggled with 3 reps in November
Stiff-legged deadlifts 5x5x125
Pull-ups 5x1 <--- Slowly getting there
BB Shrugs 3x8x165


Loving this program!!!


Post workout-

3 Oh Yeah! Bars*

federaldb59
01-13-2010, 07:45 PM
Whats the rest of your diet look like? Definitly consider dumping the Oh yeah bars for something more nutritious. Give me a run down of your diet and I can help you.

PCFootball24
01-15-2010, 01:08 PM
Whats the rest of your diet look like? Definitly consider dumping the Oh yeah bars for something more nutritious. Give me a run down of your diet and I can help you.

This is a normal day for me

Breakfast:
1/2 cup honey roasted peanuts
1 scoop ON 100% Whey
1 cup 2% milk

Lunch:
2 grilled chicken sandwiches
2 16 oz milks

Meal 3:
1 scoop ON 100% Whey
1 cup 2% milk
2 fish oil caps

Pre-Workout:
Turkey and cheese sandwich
2 cups 2% milk

Post-Workout:
Some kind of protein, get Oh Yeah! Bars usually, sometimes a shake

Dinner:
2 turkey and cheese sandwiches
or
Pasta


I can't really have anything between lunch and breakfast, because I have school.

How's my diet look?

PCFootball24
01-15-2010, 01:09 PM
Workout-

Deadlifts 5x5x175
Leg Press 5x5x280
Chin-ups 5x2
Incline Bench Press 5x5x95
Lateral Raises 3x8x15


Post workout-

EAS Myoplex

federaldb59
01-15-2010, 03:03 PM
This is a normal day for me

Breakfast:
1/2 cup honey roasted peanuts
1 scoop ON 100% Whey
1 cup 2% milk

Lunch:
2 grilled chicken sandwiches
2 16 oz milks

Meal 3:
1 scoop ON 100% Whey
1 cup 2% milk
2 fish oil caps

Pre-Workout:
Turkey and cheese sandwich
2 cups 2% milk

Post-Workout:
Some kind of protein, get Oh Yeah! Bars usually, sometimes a shake

Dinner:
2 turkey and cheese sandwiches
or
Pasta


I can't really have anything between lunch and breakfast, because I have school.

How's my diet look?

It looks decent but you may eat a bigger breakfast, like oatmeal and a protein drink. and you may wanna drop eating 3 Oh Yeah! bars.
Three bars equals:
1140 cals
57 g fat
21 g sat fat

Thats like a whole days worth of fat and sat fat. I know your trying to bulk but try this.
Get whey protein milk and a scoop of peanut butter drink that after your workout then eat a meal about an hour later. You could also invest in a postwork drink. Im taking Universal Torrent right now its pretty good. Another good one is Optimum Nutrition 2:1:1 Recovery.

PCFootball24
01-18-2010, 01:40 PM
I'm gonna get a shaker bottle, then I'll bring a homemade shake with milk/whey/peanut butter to the gym.

PCFootball24
01-18-2010, 01:43 PM
Workout-

Squats 5x5x150
Bench Press 5x5x115 <---- Barely got 3 reps a month ago. Huge gains.
Stiff-legged deadlifts 5x5x130
Pull-ups 5x1 <---- I can't do pullups worth crap. I have to do half reps.
Tricep Pushdowns 3x8x100


Post workout-

2 EAS Myoplex shakes

PCFootball24
01-20-2010, 04:16 PM
Workout-

Deadlifts 5x5x180
Leg Press 5x5x285
Chin-ups 5x2
Incline Bench Press 3x5x100 <----- Failed halfway through 4th set. Going to decline next week.
Face Pulls 3x8x50


Post workout-

EAS Myoplex

PCFootball24
01-22-2010, 06:49 PM
Workout-

Squats 5x5x155
Bench Press 5x5x120 <---- Got first 3 sets fine. Then I failed on the 3rd rep of the last 2 sets. Gotta eat more!
Stiff-legged deadlifts 5x5x135
Pull-ups 5x1
Board Press 3x8x95*


Post workout-

Muscle Milk

FB4ME
01-22-2010, 08:07 PM
Thanks man. And for the pullups/chinups, since I can't do alot, can I hang on the bar in the top position to increase strength with that?

I know its a little late but I didnt see anyone answer your question so though I would. Body Hangs are good for you. It will increase your grip strength (hence help your deadlift as you get stronger that will become a factor), it also helps decompress your spine. I've added 3 or 4 hangs at the end of some of my workouts for around 30 seconds each. However, as far as it benefiting your pullup or chinup numbers, its not really gonna help you at all.

But neither is lat pulldowns, so please dont start doing them instead with the idea that they will help you do pullups once you get stronger because they wont! Believe me I tried it for years because I HATED pullups haha. But last year I finally took the advice i was readin on this site about them and started doing pullups, and indeed they were right, the only way to get better at pullups is to do pullups. It is one of my Big 5 lifts now. Bench, Squat, Deads, Power Cleans, and Pullups.

Just keep doing your 5 sets and try to add one rep to one set each time you do them. you will get up to 5 x 5 in no time.

PCFootball24
01-24-2010, 04:39 PM
I know its a little late but I didnt see anyone answer your question so though I would. Body Hangs are good for you. It will increase your grip strength (hence help your deadlift as you get stronger that will become a factor), it also helps decompress your spine. I've added 3 or 4 hangs at the end of some of my workouts for around 30 seconds each. However, as far as it benefiting your pullup or chinup numbers, its not really gonna help you at all.

But neither is lat pulldowns, so please dont start doing them instead with the idea that they will help you do pullups once you get stronger because they wont! Believe me I tried it for years because I HATED pullups haha. But last year I finally took the advice i was readin on this site about them and started doing pullups, and indeed they were right, the only way to get better at pullups is to do pullups. It is one of my Big 5 lifts now. Bench, Squat, Deads, Power Cleans, and Pullups.

Just keep doing your 5 sets and try to add one rep to one set each time you do them. you will get up to 5 x 5 in no time.

Thanks for the help. I'm slowly getting better.

PCFootball24
01-24-2010, 04:52 PM
Workout-

Deadlifts 5x5x185
Leg Press 5x5x290
Chin-ups 5x2
Decline Bench Press 5x5x95
Incline DB Flye 3x8x25


Post Workout-

3 glutamine caps

PCFootball24
01-27-2010, 07:43 PM
Workout-

Squats 5x5x160
Bench Press 5x5x120 <---- Failed on 5th rep of sets 3/4, and 3rd on 5
Stiff-legged deadlifts 5x5x140
Pull-ups 5x1
BB Curls 3x8x40


Post Workout-

Muscle Brownie


Had to rush to church after working out, otherwise I would've made a shake.

PCFootball24
01-29-2010, 05:10 PM
Workout-

Deadlifts 5x5x190
Leg Press 5x5x295
Chin-ups 5x2
Decline Bench Press 5x5x100
Skull Crushers 3x8x35


Post Workout-

ON 100% Whey shake

PCFootball24
02-01-2010, 08:59 AM
Hey guys, I'm gonna be doing a deload for the next week then I'll come back to a hypertrophy split. I'll be maxing on February 14th, then I will start a strength routine the following Monday.

PCFootball24
02-05-2010, 07:50 PM
I decided not to do a hypertrophy split for a week, and I'm pumped to start my strength routine tomorrow. Here it is for those wondering.


Monday- Bench Day (Chest/Biceps)
Bench 5x5
Incline DB Press 3x6 (Heavy)
Chin Ups 5x5
BB Curl 3x6 (Heavy)

Tuesday- Squat Day (Legs/Neck)
Squat 5x5
Stiff Legged Deadlifts 4x6 (Heavy)
Leg Press 2x8 (Moderate)
Lying Face Up Neck Raise 2x8 (Moderate)
Lying Face Down Neck Raise 2x8 (Moderate)

Thursday- Military Press Day (Shoulders/Triceps)
Standing Military Press 5x5
Face Pulls 3x6 (Heavy)
Arnold Press 2x10 (Moderate)
Skull Crushers 3x6 (Heavy)
Tricep Pushdown 2x8 (Moderate)

Friday- Deadlift Day (Back)
Deadlift 5x5
BB Shrugs 3x6 (Heavy)
Pull Ups 5x5
Back Hypers 3x6 (Heavy)

How's it look? :)

PCFootball24
02-06-2010, 10:21 AM
Workout-

Bench 5x5x110
Incline DB Press 3x6x30 <------ Way too easy. I underestimated myself. Going up to 35 next week
Chin Ups 5x3 <------ Got 2 reps on 3rd and 4th sets, one rep on 5th set
BB Curl 3x6x60 <----- Had to cheat a little on last few reps. Will probably go down to 55 next week to keep my form good


Post workout-

Muscle Milk

PCFootball24
02-07-2010, 05:51 PM
Workout-

Squat 5x5x155
Stiff Legged Deadlifts 4x6x135
Leg Press 2x8x225
Lying Face Up Neck Raise 2x8x5
Lying Face Down Neck Raise 2x8x5


Post workout-

ON 100% Whey

PCFootball24
02-11-2010, 04:30 PM
We rep maxed on bench today in football, and I got 130 for 5 reps. I'm freaking pumped. Top 3 in grade. Only two kids that beat me got 135 for 5 reps. One weighs 200 and the other weighs 150 and only benches, so it feels good. I worked out on my own after school.


Workout-

Standing Military Press 5x5x70
Rear Delt Flyes 3x8x10
Close Grip Bench Press 3x6x65 <------ Way too easy
Tricep Kickbacks 2x15x15


Post workout-

ON 100% Whey

moose45
02-11-2010, 07:17 PM
Nice work on the football max man! Keep working hard and you'll pass them in no time.

PCFootball24
02-12-2010, 11:44 AM
Thanks man. I'm shooting for top bench/squat/deadlift in the grade.

PCFootball24
02-13-2010, 03:17 PM
Workout-

Deadlift 3x5x190
BB Shrugs 3x8x130
Pull Ups 5x1
Back Hypers 3x6xBW+35

Felt sick the whole time. Bad workout.


Post workout-

Pasta

PCFootball24
02-15-2010, 05:17 PM
Workout-

Bench 3x5x115
Incline DB Press 3x6x35
DB Flye 4x6x17.5
Chin Ups 5x2
BB Curl 3x6x50


Post workout-

Spaghetti and milk

moose45
02-15-2010, 05:21 PM
Workout-
Post workout-

Spaghetti and milk

Just a heads up. Post workout you normally want very simple carbs, like that of grape juice or somethings similar.
Nice workout tho.

PCFootball24
02-16-2010, 04:52 PM
Workout-

Squat
3x115
3x135
2x155
2x185
2x185
Stiff Legged Deadlifts 4x6x140
Leg Press 2x8x225
Seated Calf Raises 3x15x45


I finally got to squat in front of a mirror today. I noticed on my warmups that what I thought was parallel really wasn't parallel, so I decided to build up to a max and see what I can really do going to parallel. I could've squeezed out a couple more reps but I didn't have a spot so I didn't wanna risk it. We will be squat maxxing in football on Thursday so I'm shooting for 185x5. Maybe 190x5. Kinda disappointed in my squats.


Post workout-

2 cups of grape juice (Thanks for the advice Moose)
Nature Valley Bar
1/2 scoop of whey

PCFootball24
02-18-2010, 02:30 PM
We did rep mazes for squats today in football. I got 185x6, which I'm pretty happy with. I have the highest bench/squat of any tight end or Will linebacker in the school (my positions).

PCFootball24
02-19-2010, 04:59 PM
On my last post I meant maxes not mazes.


Workout-

Standing Military Press 3x5x75
Rear Delt Flyes 3x8x15
Lateral Raises 3x8x15
Close Grip Bench Press 3x6x80
Tricep Kickbacks 2x10x15


Post workout-

Protein shake

PCFootball24
02-22-2010, 04:31 PM
Workout-

Bench 5x5x105 <----- 70% of max
Incline DB Press 4x6x35
Close Grip Bench Press 3x6x80
BB Curls 3x8x50

Pretty good workout.


Post workout-

Protein shake

PCFootball24
02-24-2010, 05:20 AM
Workout-

Squat 5x5x150 <----- 70% 1RM
Power Clean 5x3x95
Leg Curls 3x6x80
Seated Calf Raises 3x15x45


Post workout-

Protein shake

PCFootball24
02-25-2010, 06:11 PM
My last workout was Lower Body Day A, not B.

Workout-

Bench 3x5x115
BB Rows 4x6x70 <---- Haven't done these ever with good form until today.
Lateral Raises 3x10x15
Pull Ups 5x1*

Pretty good bench today. First time I've finished all 3 sets with 115.


Post workout-

Protein shake

PCFootball24
02-27-2010, 01:41 PM
Workout-

Squat 3x5x170
Hang Clean 4x3x85
DB Split Squats 3x6x20
Seated Calf Raises 2x12x55
Back Hyperextensions 3x6xBW+45


Post workout-

2 cups of milk
Nature Valley bar

desteph
02-27-2010, 02:03 PM
youre doin good work man. Make sure you eat a good 4-5 meals a day.

PCFootball24
03-01-2010, 07:13 PM
Workout-

Bench 5x5x105
Incline DB Press 4x6x35
Close Grip Bench Press 3x6x80
BB Curls 3x8x50


Post workout-

ON 100% Whey

PCFootball24
03-03-2010, 07:18 PM
Workout-

Squat 5x5x150
Power Clean 5x3x95
Lying Leg Curls 3x6x70
Seated Calf Raises 3x15x45


Post workout-

Muscle Milk

PCFootball24
03-05-2010, 04:02 PM
Workout-

Bench 3x5x115
BB Rows 4x6x75
Lateral Raises 3x10x15
Pull Ups 5x1

Easy day. I'm gonna bump up the weights 5 pounds next week for bench.

Post workout-

Pasta
Protein shake

PCFootball24
03-06-2010, 04:43 PM
Workout-

Squat 3x5x170
Hang Clean 4x3x85
Seated Calf Raises 2x12x55
Back Hyperextensions 3x6xBW+45


Post workout-

Protein shake

PCFootball24
03-08-2010, 04:08 PM
Workout-

Bench 5x5x110
Incline DB Press 4x6x35
Close Grip Bench Press 3x6x80
BB Curls 3x8x50


Post workout-

2 cups of milk

PCFootball24
03-09-2010, 08:49 AM
Workout-

Squat 5x5x150
Power Clean 5x3x95
Lying Leg Curls 3x6x80
Seated Calf Raises 3x15x45


Post workout-

Protein shake

PCFootball24
03-11-2010, 05:14 PM
Workout-

Bench 3x5x120
BB Rows 4x6x80
Lateral Raises 3x10x15
Pull Ups 5x1


Post workout-

Protein shake

desteph
03-11-2010, 05:19 PM
youre doin some good work. try changing your pullups now by adding one more set every two or three workouts

mean710
03-11-2010, 11:55 PM
Winner never quit, quitter never win.
Cheer up!!!

PCFootball24
03-13-2010, 09:54 AM
Workout-

Squat 3x5x170
Hang Clean 4x3x85
Seated Calf Raises 2x12x55
Back Hyperextensions 3x6xBW+45


Post workout-

2 Oh Yeah! Bars (all I brought to gym)



As I type this on my phone, I'm sitting across from Michael Irvin watching the ACC tournament at my gym.

PCFootball24
03-14-2010, 12:51 PM
I'll be working up to a max tomorrow in bench, otherwise my workout will be the exact same. I'm gonna start a new log over the summer for WS4SB3, hoping to see some really nice gains from that program.

PCFootball24
03-15-2010, 03:34 PM
Workout-

Bench
45x5
65x5
85x3
95x3
115x2
140x1 <------ NEW 1RM!!!
Incline DB Press 4x6x40
Close Grip Bench 3x6x80
BB Curls 3x8x50

Worked up to a max just to see where I'm at.


Post workout-

Protein shake

PCFootball24
03-16-2010, 08:12 PM
Workout-

Squat 5x5x150
Power Clean 5x3x95
Seated Leg Curls 3x6x80
Seated Calf Raises 3x15x50


Post workout-

Protein shake

PCFootball24
03-18-2010, 08:15 PM
I played pickup basketball for an hour and a half before this, and I felt sick throughout my whole workout.

Workout-

Bench
45x5
120x5
120x3
120x2
BB Rows 2x6x85
Lateral Raises 2x8x15
Pull Ups 3x1*

I didn't even wanna post this. It's complete crap. I'm gonna finish the week strong tomorrow and go into 5/3/1 for Football ready to go.


Post workout-

Protein shake

Domain710
03-19-2010, 01:08 AM
Thanks for replying, everyone. It appears we have a decent cross-section of people here and a lot of well thought-out discussion.

PCFootball24
03-20-2010, 09:08 AM
Guys, here's my new log.

http://forum.bodybuilding.com/showthread.php?t=123190611