Speed: Maxed to the limit

[AJ010]

Sup guys, new journal yea yea. Anyways, My main priority now is strength and the 100m for track. I am serious about track. I want low 11s this track season, like 11.3 for the 100m. I will attach my routine that i will be using come the time i am better.

Critique it please

Regards,

STEEL

[AJ010]

Hahahahah lmao, the attached file is ****ed up. I'm just gonna post the routine

-------------------------------------------------------------------------------
(Monday)Lift (leg day) and Acceleration Development and Plyos

Week 1 (explosive strength)
1. Jerks. 5-7x1-3
2. Box squats - cycle every explosive week as explained below.

* Do every rep as explosively as possible. If you aren't blowing the weight up, then reduce the load.
* 1st week do 50-60%x12x2 with 45sec-1min rest between sets.
* 2nd week add 2.5% to bar and do 10x2.
* 3rd week add 2.5% to bar and do 8x2 (increase weight on last 2-3 sets, stay explosive!).

3. Abs.

(Wednesday)
Lift (upper body day) and Speed Endurance

Week 1 (explosive strength)
1. Push presses. Don't go too heavy, focus on quick lockout. Do 3-5x1-3.
2. Percent benches - same as box squats on Monday, but start with 7x3. Then increase the weight and drop 1 set each week.
3. Auxiliary tricep and shoulder exercises. Choose 2 exercises and do 2-3x5-8 for each.
4. Abs.

(Friday)
Lift (back day) and Max Velocity and Plyos

Week 1 (explosive strength)
1. Power snatches or whip snatches. Work on speed and power. Do 5-7x1-3.
2. Power cleans or power shrugs. Go heavy. Do 3-5x2-5. Can do timed sets here (e.g. 45 sec rest between sets)
3. Auxiliary back/bi work. Lat pulls, chins, rows, hammer curls etc. Choose 1-2 exercises. Do 3x5 for each exercise.







(Monday)
Week 2 (limit strength) + Acceleration Development and Plyos
1. Back squats. Can do about anything as long as it's heavy and hard (e.g. 5x3, 8x1, pyramid). If you're also trying to add some bulk, then throw in a couple of sets of 5-8 reps to finish off. (See notes)
2. Partial back squats. Work up to a single set of 2-3 reps with a heavy weight. Try for a total of 5 or so sets.
3. Abs.


(Wednesday)
Week 2 (limit strength) + Speed Endurance
1. Bench press. Same routine as back squats on Monday.
2. Board presses. This is done like regular bench press. Put a couple of boards on your chest, have your partner hold the boards in place. Bring the bar to boards and relax, then explode with the weight off the boards. Use a close grip and work up to a heavy 1-3 reps.
3. Auxiliary tricep and shoulder exercises. Choose 2 exercises and do 2-3x5-8 for each.
4. Abs.

(Friday)
Week 2 (limit strength) + Max Velocity and Plyos
1. Deadlifts or partial deadlifts in rack. Work up to a single set of 3 with a heavy weight for a total of around 5 sets. (See notes)
2.. Power cleans or high pulls. Do 3-5x2-5.
3. Auxiliary back/bi work. Lat pulls, chins, rows, hammer curls etc. Choose 1-2 exercises. Do 3x5 for each exercise.

Notes:

Week 2: Max full back squat for limit day/ Heavy deadlift work on second limit day
Week 4: Heavy squat for limit day/ Max Low Rack Pull on second limit day
Week 6: Max 10" Box squat for limit day/ Heavy deadlift work on second limit day
Week 8: Heavy squat for limit day/ Max Sumo Deadlifts on second limit day
Week 10: Max 12" Box Squat for limit day/ Heavy deadlift work on second limit day

Week 2: Floor Press Max
Week 4: Incline Max
Week 6: CG Bench max
Week 8: Decline Max
Week 10: CG Floor Max
--------------------------------------------------------------------------------

Weeks 1,3,5,7,9 are light explosive strength weeks, and weeks 2,4,6,8,10 are heavy limit strength weeks, and i shall do sprint work every week. What do ya'll think??

Oh btw, i shall vary the assistance based on the guideline, which is a general plan for all 10 weeks.

[Fullback_45]

I think the approach taken in this routine is good. Def looking to see some nice numbers out of you after this one. Time to get cracking!

[AmateurWrestler]

loooks good.

[AJ010]

Thanks guys! Can't wait to start this up!

[britt72]

Best of luck man.

[AJ010]

Originally posted by britt72
Best of luck man.

Thanks! Actually, i already started it yesterday. Here's how it went

Sprints: 6x20m/4x30m

Plyometrics:
---Quick Long Jumps: 3x10
---Speed Tuck Jumps: 3x10
---Box Jumps(Approx 40"): 3x5

Jerks:65x3/115x3/135x3/140x3/150x2/160x2/175x1 *EASY!!/ 185x0 *my wrist gave out...it wasnt well wrapped

Speed Box Squats: 135x2/4x175x2/4x190x2/3x210x2

Weighted Situps(Plates on chest):25x8/135x8/135x6/180x6 *HUUGE! NOT EVEN TO FAILURE!

Comments: Not bad for a first day back. Felt pretty fast today, plyometrics i tripped up on the speed tuck jumps, but thats ok. Box Jumps felt good to do again, 40" is no challenge, like it used to be sort of. Jerks, i finally did 175, but this was easy!! I know i can do 185-195 fresh and uninjured. Speed box squats sucked because my back was tight, but i know i can speed box squat 210-225 with a good back and fresh, which is a PR i guess haha. Weighted situps were insane, i had 4 45s on my chest when i did these. That sorta crushed me haha. Nahhh, i can probably rep 225 for 3+ :) I'll try it next week. Overall, great day.

[Fullback_45]

Great jerk bro! Way to start off another series of workouts bro. Goodluck, back to the huge ol' PRS!

[RiNgMaSteR]

HUGE NUMBERS AS ALWAYS MAN! Great job on the weighted situps and jerks!! Hows it feel to finally be training again? Wish i was still lifting, this damn shoulder and just not maing gains has forced me to take some time off. But great work man!

[AJ010]

Originally posted by RiNgMaSteR
HUGE NUMBERS AS ALWAYS MAN! Great job on the weighted situps and jerks!! Hows it feel to finally be training again? Wish i was still lifting, this damn shoulder and just not maing gains has forced me to take some time off. But great work man!

Thasnks guys!!

Fullback-- im ready dude, its ON ! This routine should go very well

Ringmaster-- Thanks! I wasnt supposed to max jerks, i honesly thought i had 185 easy, but guess not on that day. It feels AWESOME to be training again, yet im kinda sore. Good luck with the shoulder man!


Today's workout:

Tempo Runs: 10x110m sprints with 30-60 sec rest between runs, and walk back 110m after each sprint. Sprint speed was about 75% or so of my 100m race pace. Felt nice!

[AJ010]

Today's Workout:

Sprints: 3x120m

Push Press:45x3/95x3/115x3/135x3/2x135x2

Speed Bench Press: 7x3 with 135

Lying Tricep Extensions: 115x4/115x5/115x4

Comments: The sprint session KICKED ASS! Not olny did i feel fast as hell, but i CLEARED through the 100m mark...AND the 120m mark!! I'm definately running in the 11s! :) As for the weight workout, it was just a light speed session, everything was fast and easy. The lying tricep extensions were hard, but i could have done 6+ reps on the 2nd set...3rd set got messed up. My wrist is feeling alright, but its making the bar tilt...and so im gonna ice it every day now until monday...when i max the full squat! If the bar tilts, im pretty much fked. My goal is 345+....hopefully ill hit 350+ though :)

I';m resting tomorrow, finally!

[RiNgMaSteR]

Nice looking workout man!!! Looking good, keep up the good work!!

[AJ010]

Thanks man!!

[big_baller]

Your going to be fast as!

[healthy n_fit]

Your going to be fast as!

(Testing this name)


Thanks!

[AJ010]

It's been 18 days since ive squatted heavy, and it didnt go so well. Here's what i did:

Sprints:6x20m/2x30m/2x40m

Full Squat: 135x5/225x3/(belt on)/275x1/315x1 hard/passed on trying 335..but id probably have missed

14" Box Squat: 315x0/315x2/300x0

Walkouts: 135/225/315/435/495 lockout/495/500

Comments: Not a good workout...sprints felt alright, but i lacked energy(almost passed out) and my stomach hurt. I slept 15 hours, and barely ate, and what i did have sucked. So, with all this in mind, i was just as strong ever in the full squat, probably had 325, and my extreme top half(lockout) was stronger than ever, but i just did these so id get used to handling heavy loads on my back again. 500 felt heavy as ****, and i dumped it actually. Damn, now i know what 500lbs feels like. All in all, it was just a bad day, oh well. Maybe ill just rep 385 for deadlifts on friday, sounds do-able.

[RiNgMaSteR]

Dont worry about it man, we all have bad days. Nice walkouts though!!! 500 is heavy ass weight!!

[AJ010]

Thanks man, appreciate it.

Sprints: 2x110m/2x80m

Floor Press: 135x5/185x3/225x1/255x0/250x0*CG/225x2*WG/225x2*CG

CG 3 Board Press: 185x3/225x3/235x2 almost had 3

Incline Dumbell Extensions: 45x4/55x2/65x0/50x5

Dumbell Military:50x5/60x4/50x6/50x5

Comments: Sprintings great. Liftings not. I'm depressed, and i really do mean it, nothings going right anymore. I dont know what to do, but eventually ill find a way. see ya

[Fullback_45]

Your doing the right thing bro. Most people quite and then piss and moan. Atleast your haning in there through thick and thin with yourself. Its just a lull in your training bro. Your body will make a come back and you'll start to see your lifts go fking crazy for a couple months. Trust me, itll happen, this happens to us all. Way to battle through it. Still........those lifts arent half as bad as you think they are!

[RiNgMaSteR]

Dont worry about it man! Like fullback said we all go through times when were not making gains even losing strength. Just keep working and you will blast through it. BTW those are still pretty good numbers!

[AJ010]

Thanks guys!!

The new plan starts monday!

Sunday: Tempo/off
Monday: Acceleration development + plyos + DE bench
Tuesday: Tempo/off
Wednesday: Speed endurance + DE squat
Thursday: ME Bench
Friday: Max velocity + plyos
Saturday: ME Squat and maybe tempo...maybe not

And thats that!

Yesterday: Tempo Runs: 10x100m
Today: Flying Sprints(30m run in): 3x20m/3x30m

Comments: felt fast as hell on flying sprints!

[big_baller]

Good plan.

Are you a 100 metre sprinter?

Yes "metre" is spelt like this in Australia.

[RiNgMaSteR]

Good luck with the new plan man! Your the man with the plan lol! I know you will start making crazy gains here real soon. Remember you have to get to 500 on deads before me and im already at 455 and about to get more VERY soon. First to 500 wins lol!!

[AJ010]

Big Baller- thanks man! Yeah, im a 100m sprinter, just gotta run it for track

Ringmaster- hahaha, thanks man! Hell yeah, i cant wait to start my new plan and be the man. I'll beat your ass to 500 :D ....hopefully haha

[AJ010]

Actually, ive had a tough time thinking, and this new routine set up ive made might now allow optimum accel development training, but this should work pretty well, any critique on it?:

Sunday: ME squat
Monday: Acceleration development + plyos + DE bench
Tuesday: Tempo/off
Wednesday: Speed endurance + DE squat
Thursday: Tempo/off
Friday: (Max Effort lift for bench) then max velocity + plyos....then ME bench assistance
Saturday: Tempo/off

[big_baller]

You have to cram everything in huh?

I had to do the same thing when i trained with a pro bball team.

It looks good mate, make sure you get those calories up.

[AJ010]

You have to cram everything in huh?

I had to do the same thing when i trained with a pro bball team.

It looks good mate, make sure you get those calories up.


Yeah man, its a tough thing to do, set up a routine to compromise both strength and speed.

Howd the bball go? I thought you had some connection to bball, from your s/n

And i will def get the calories up, thanks :)

Today i tried box squatted 365 off a 13.75" box, and stalled half way up...wasnt exactly ready to do it, just wanted to try something heavy, and wow, on a good day i got this! Next sunday im trying it

[AJ010]

September 13th 2004
-Sprints and DE Bench

Sprints: 3x20m/3x30m/3x40m

Speed Bench Press: 95x5/135x3/ 3x155x3/3x145x3/3x135x3

CG Lockouts: 135x3/225x3/315x2/365x0 no budge/335x1 hard..damn/315x3

Lying Tricep Extensions: 95x5/125x2(not so good form on 2nd rep)/ 115x5

Barbell Front Raises: 95x6 *slight cheat/ 85x6/75x6

Barbell Curls: 115x3/135x2 *PR! Sorta bad form though/ 125x4/95x8

Comments: Felt very fast today! My weight workout went alright too, disappointed with my lockout strength, but sprinting wears me out a lot, so i understand. on ME Bench ill make up for it, and on ME Squat, oh man oh man i cant wait!! I'm very happy with the front raises and curls! Felt very good!
Westside is gonna ROCK! Peace

[John Promise]

Do you have an idea what's wrong with your weight training? Or is it you've just made such incredible progress this year that your body wants a bit of rest?

Like Fullback said, stick to it and you'll push through your troubles.

[AJ010]

Do you have an idea what's wrong with your weight training? Or is it you've just made such incredible progress this year that your body wants a bit of rest?

Like Fullback said, stick to it and you'll push through your troubles.

Haha, thanks! :) I have no clue what it is, except its probably the sprinting thats wearing me out. I'm gonna give my new split a try, its westside again, but with ME days on days without sprinting, esxcept bench which will have the main exercise done first, then sprinting, then the rest of ME bench...ME squat however will be on its own separate day, and that def seems to work for me, as i ALMOST 13.75" box squatted 365 yesterday(it was a ****ty day tho, did it on spur of the moment), whiuch would have been a tiny bit below parallel or parallel! And no knee wraps! So, with wraps, who knows, but my best free squat with wraps was 350...prob a lil lower than 13.75" though. I just hope my new plan works!

Thanks man, i havent given up yet, and im gettn a feel for it again!

[Fullback_45]

Good work bro. Lockouts are a hit and miss anyway. Seems like mine are never consistant either. Can't wait to see the things to come.

[RiNgMaSteR]

Whats up dude?

I had a hard ass time with lockouts last time i did em too, so dont feel bad. Curls are looking strong as hell!!! Were dead even on curls! Goodluck with westside again man!!!!

[AJ010]

Thanks guys!!

Yeah im not worryin about the lockouts so much fullback

Ringmaster how you been bro? Thanks for the motivation! Thats right, i curl as much as you, bitch :D

September 15th 2004
-Speed Endurance and DE Squat

Sprints: 3x120m

Speed Box Squats: 95x5/135x3/3x185x2/3x205x2/3x225x2/135x2

Powercleans: 135x3/165x1/185x2 *1 rep PR!/2x155x2

Weighted situps: 90x5/180x3/225x5 *45lb PR!!/180x5

Comments: Man oh man, where to start? Today KICKED ASS!! To start, today most definately were my fastest sprints ever!! It was raining and the ground was wet, but i felt so good, and primed, and my form was great, i sprinted so damn fast! Felt amazing! Puked after the 3rd sprint tho haha. 5 hours later i did DE squat. Speed box squats were SICK! 225 was pretty fkin fast!! VERY pleased with that!! My last best was 185 for speed and 200 heavy-semifast/slow...and today i did 225 FAST! Powercleans were alright, pretty drained overall now, but i did set a PR. im sure fresh i can do 185x3-4. I'm most impressed with my weighted situps, i finally did 225x5 baby!! Felt awesome as hell! Well its time to relax, no school til monday :) I
ll prob go to the carnival/fair next few days :) Peace

[ravyn]

weighted situps with 225?? damn!

[AJ010]

weighted situps with 225?? damn!

Haha yeah, 5 45s. But for some reason i think im doing them wrong, but i DO have 225 on my chest when i do them, but the 45s are sorta big so they kinda are on my chest and off it in both directions(near chin and like touching top of legs, which i think takes away from how much force i have to apply, but then again, i really dont know. only thing i know is i sat up with it 5 times :)

[RiNgMaSteR]

Haha yeah, 5 45s. But for some reason i think im doing them wrong, but i DO have 225 on my chest when i do them, but the 45s are sorta big so they kinda are on my chest and off it in both directions(near chin and like touching top of legs, which i think takes away from how much force i have to apply, but then again, i really dont know. only thing i know is i sat up with it 5 times :)

**** dude!! Howd you manage to keep that many 45's on your chest? AWESOME workout though!!! Looking forward to seeing you make some gains again!

[AJ010]

**** dude!! Howd you manage to keep that many 45's on your chest? AWESOME workout though!!! Looking forward to seeing you make some gains again!

Oh it was HARD to get them all on there! It hurt to get em on, that was harder than the set! :eek:

Thanks man!! Me too! :)

[RiNgMaSteR]

UPDATE YOUR JOURNAL GAYNESS lol j/k! Whats going on though man?

[AJ010]

Haha, shut up homo :)

I've been busy, bad workouts. I'll update my journal after my workout today though

[AJ010]

My Recent Workouts:

Sept 22: DE Squat and Speed Endurance Sprints
-Sprints: 80m/90m/100m/110m
-Speed Box squats: 3x235x2 *PR!/3x205x2/3x185x2
-PowerCleans: 5x160x2

Comments: Felt fast as hell.....very explosive with weights too!

Sept 24th: ME Bench and Max Velocity Sprints
-Flying Sprints: 2x40m/2x30m/1x20m
-CG Bench Press: 135x5/185x3/225x1/245x1 EASY/ 255x0 *half way..damn
-Military Press: 145x3 *10lb PR!/ 130x6 *PR!/120x5
-Reverse Grip Bench: 185x3 *had more for sure/ 165x6/175x6

Comments: Should have had that 10lb pr for CG bench...but i DEFINATELY could have CG pressed 250! Oh well. 255 BLASTED off my chest to mid way and then stalled...at like 3 board level or so...thats my weakness. I military pressed 145x3 not only after spritns, but like 5 minutes after i did a hard 225 CG press..(you can tell from that im exhausted)...but DAMN ! Next week im gonna try 155x3! Reverse grip bench was awkward because its been months, but i enjoyed it.

[AJ010]

TIME TO GET THE ****ING MOMENTUM ROLLING AGAIN!!

September 26th 2004-----------------------------ME Squat


Rack pull
135x5
225x3
315x2
(Belt on now)
405x1
465x0.99 *****...SO CLOSE...woulda been 30lb PR

Glute/Ham Raises
BWx8 unassisted
+25x8 unassisted
+35x4 unassisted *PR!!
+25x6 some assisted

Pulldown Abs
80x5
100x5
120x some partial reps...not good
110x some bad reps
90x5

Comments
DAMN, where to start. Ok, originally i was going to try tripling 315 on good mornings for a nice PR, but when i did 135 for my warm up, i felt something very uncomfortable in my back, and i knew today wouldnt be a GM day, so i put the bar onto the pins and put those to the lowest setting, and decided id do some rack pulls. I also realized with 135 and up to 315 that my back was going to be a problem on these too, but i stuck it through. 315 was sorta hard because of no belt and the back thing, but i was fine, it was easy, just that the back gave me a sticking point midway up. I decided after 315 to belt up and just skip 365 and go to 405, which was surprisingly very easy. I felt very confident, and loaded up the bar to 465...which is just a TINY bit under 3x bw for me now...damn creatine. Anyways, i pulled it off the racks pretty smoothly, and then, something very strange happened. i started stalling right at my upper quads,i managed to get it up further and further though, until the EXTREME LOCKOUT! If i could have pulled it just 3 more inches i would have had it! Damn i was pissed, but i KNOW i can do 460, so my effort of 465 wasnt wasted. I know on a good day i could have had 465, so its all good. Glute/Ham raises kicked ass, for the first time in like ever, i discovered just how hard these could be! +35 was a challenge, locking these out were tough! Pulldown abs sucked but i dont care. So all in all, it was a pretty damn good workout. if i coulda pulled 460 which im sure i could have, that is 2.95x bw....almost 3x! :) I'm thinking by the time i turn 16 i should be past 500 on these, and past 3x bw...but im not sure...my gains might stall.

Peace

[RiNgMaSteR]

Awesome workouts man!!!!!!! 465, dude finish that ****. Once i get anything on deads close to my waist im getting it. I bet you have 450 off the floor in you now! Looking strong man!!

[AJ010]

Awesome workouts man!!!!!!! 465, dude finish that ****. Once i get anything on deads close to my waist im getting it. I bet you have 450 off the floor in you now! Looking strong man!!

Thanks dude!! Felt great today...appreciate it!

450 off the floor, i wish :)

[Fullback_45]

Great job today. Esp on the 245 cg the other day, thats fking sweet! Keep it up bro. 465 is damn good weight.

[AJ010]

Great job today. Esp on the 245 cg the other day, thats fking sweet! Keep it up bro. 465 is damn good weight.


Thanks dude! If my back wasnt a lil messed up yesterday and i REAllY stuck it through, maybe i coulda had 465! :)

September 27th 2004-----------------------Acceleration Dev.

Sprints
4x20m
3x30m
3x40m

Comments
I felt incredibly FAST AS HELL! I wore my ultra light skintight clothing and gave it a test trial, and DAMN i was a lot faster! I decelerated for at LEAST 20m on EACH DISTANCE....on my fastest run i might have decelerated 30m...so thats how damn fast i was goin! Hopefully wednesday i will sprint my fastest ever for a 100m+ run :) I'm getting blocks soon too! Just wait til i sprint in these clothes, with blocks, and spikes, thats gonna be SICK!

Peace

[RiNgMaSteR]

Nice to hear you making some progress again! Keep training hard man!!

[AJ010]

Nice to hear you making some progress again! Keep training hard man!!

Thanks man!! :)

I forgot my DE Bench workout was today...but i did it anyways, check it guys

September 27th 2004------------------------------DE Bench

Speed Bench Press
45x8
95x5
135x3
3x155x3
3x145x3
3x135x3

3 Board Press
225x3
245x5 *HUGE PR!!
225x8 *BIG PR!!
235x4

Close Grip Lockouts
315x3
325x2
315x3

Comments
Speed was alright...sorta tired. 3 Board press kicked ass!! 265x1 is my PR, so HELL YEAH!! CG lockouts were alright...but i was tired out. Felt GREAT

peace

[big_baller]

wow sorry mate, every time i come on it looks like you've never updated your journal so i didn't check it.

I had a connection with bball, and just got named captain of my school team. still doesn't do anything for me though.

Its good that you can balance your sprinting with powerlifting!

I heard you've hit a little dry streak with the gains. I thought I was in the same slump too so i changed my diet to this.

breakfast:
6 egg whites 2 whole eggs
2 packets of oats

Morning tea:
Can of fruit
Protein shake

Lunch: (i owe this to my new gains)

Tuna and Brown Rice.....I have no recipes so i just boil the water then chuck tuna in there later.

Pre workout:
I ussualy cheat lol

Post workout:
Protein shake, or some mc nuggets from maccas lol

1 hour after: (another thing that helped my gains)
2 chicken breats and baked chips

Tea time:
Whatever mum cooks, or cheat.

Crank the water, I'm not any supplements but if i was then my gains would go crazy again. Of course I can't stick to this entirely but i try my best for the chicken breats and chips as well as the tuna and rice. And basically you feel healthy and full of energy.

[Fullback_45]

Great PR's. I think where going to see some more of those huge PR;'s down the road come max time. Glad everything is going great lifting wise, was kinda worried bout ya for a whle there lol.

[RiNgMaSteR]

Awesome job on the 3 board dude!! I think you definitely have a 260 bench in you!! Keep up the great workouts and dont stop updating your journal when things go bad lol.

[AJ010]

Thanks guys!!


b_baller, its ok, ive been lazy checkin out peoples journals too, but only because ive been upset with my workouts. Thats good that you were appointed captain! Sounds like you play some damn good ball. Hey, thanks a lot for the diet advice bro, ill def keep that in mind, because my diet isnt lookin so good lately

Fullback- i hope so big guy! Thanks! :)

Ringmaster- Damn you really think so? 260 would kickass!

September 29th 2004-----------------Speed Endur.+DE Squat

Sprints
4x100m

Speed Box Squats
135x5
185x3
225x1
3x245x2 *felt pretty damn fast! I'm noticing the increased weight now, i was more fatigued today than last week
3x215x2
3x190x2

Powercleans
45x5
95x3
135x1
5x165x2

Comments
WOW, what a great day!! I wasnt really expecting much, but i went out and tried my hardest on the sprints. Lets put it like this, i RAN A NEW ****ING BEST! I swear, i sprinted so ****ing hard! I have discovered a new potential i believe. Only on my 4th sprint did i discover it. I am actually able to kick it up to max gear even as im nearing the end of the sprint, way faster than i thoiught. Honestly, i was so impressed with how fast i sprinted today. But, they took a toll on my body. 4x100m is a lot to me, so right after the workout, i passed out and slept for 40min, then i had a protein shake that i missed :D I finally did 400m of volume, i started a few weeks ago at 360m total volume for speed endurance, and ive been pacing myself on all my sprint days to slowly increase total sprint volume every week, i think im gonna have to slow it down and drop some weeks, its very stressing. Anyways, on to my DE Squat workout. My back was sorta tight today, so i didnt do my best, but i did great. 245 felt pretty damn fast! I remember back when i first lifted i was doing only like 85lbs on this! Pretty damn rediculous! Every set felt fkin fast, but especially the 190 obviously, but 215 was blazin, 245 was more like a slower fast, but definately fast. Powercleans were nothing special, all very easy.

All in all, great day, wish me luck on not being sore tomorrow! :)

[RiNgMaSteR]

Keep up the solid workouts man!!! Speed with 245 is nice as hell!!! I dont think i can even do speed with that! Looking very good man, your strength is finally on the rise!

[AJ010]

Keep up the solid workouts man!!! Speed with 245 is nice as hell!!! I dont think i can even do speed with that! Looking very good man, your strength is finally on the rise!

Thanks dude!! Appreciate it much!! :)

[Fullback_45]

Looked short and sweet bro. Great 40's from what i hear. Today in practice i was watching the basketball team hit like 6 100m and pictured you running a few paces infront of the fastest kid. As homo as it is, i know your probabley one of the faster kids around and was trying to picture it lol.

[AJ010]

Looked short and sweet bro. Great 40's from what i hear. Today in practice i was watching the basketball team hit like 6 100m and pictured you running a few paces infront of the fastest kid. As homo as it is, i know your probabley one of the faster kids around and was trying to picture it lol.


Thanks dude!

Haha, nah its cool bro, and dont picture a few paces, picture 10 at least! :D j/k haha, but thanks!

[big_baller]

Yeah i couldn't be ****ed playing D on you in bball if you played.

Do you think one day you'll be in the olympics steel?

If you don't make it in the states, **** come to Australia and you'll be our star. Even if you don't win, nobody cares, along as your representing us.

[AJ010]

Yeah i couldn't be ****ed playing D on you in bball if you played.

Do you think one day you'll be in the olympics steel?

If you don't make it in the states, **** come to Australia and you'll be our star. Even if you don't win, nobody cares, along as your representing us.

Haha, wow man, thanks!

I dont know about being in the olympics, but ill try my hardest :)

October 1st 2004-----------------------------------ME Bench

Decline Press
135x5
185x3
225x1
255x1
275x1 *HUGE PR!

Close grip Press
215x4
3x195x6

Military Press
130x4 *weaker than last weak
120x4
115x6

Comments
**** yeah! Finally moved 275 from my chest to lockout bitch!! Felt great! :) My last PR was 245x2, quite an improvement! My ass/very extreme inner leg tendon of right leg like popped though during the way up, and i had to skip sprints, it hurts pretty bad, but it should be mostly better by tomorrow. CG presses were alright, i was tired out but i found out that 195 was the perfect weight for 3 sets. Militaries sucked, i realized that i did 145x3 last week pretty darn fresh, and CGs tired me the **** out, especially for lockout of militaries, but i dont care, its cool.

Peace

[RiNgMaSteR]

AWESOME JOB MAN! 275 is nice as hell!! Keep up the great work and hopefully you didnt hurt anything seriously.

[AJ010]

AWESOME JOB MAN! 275 is nice as hell!! Keep up the great work and hopefully you didnt hurt anything seriously.

Thanks dude! finally i hit 275!

i think its hurt worse than i thought :(

[Fullback_45]

**** YEA BRO! Way to take 275 for a full ROM. Very soon your going to be hitting 275 full ROM, fking close man, a month or less. CG looked great to. Great workout in general!

[Pro]

Wow! I thought I was finally catching up to you, but i am left in the dust yet again. Keep training hard though because in a few months it might be a different story!

[big_baller]

atta boy.

Awesome decline PR.

[AJ010]

Thanks guys!!

Fullback: Hell yeah bro, really appreciate it! Means a lot to me :) Just wait til maxout!

Pro: Hey man, hows it going? What are your lifts looking like these days? Haha its on bro, looks like you got the right mindset to beat me :cool:

Big_Baller: Thanks man! Finally i moved 275, FINALLY!

October 3rd 2004------------------------------------ME Squat

Parallel ~14.5" Box Squat
225x1
295x1
315x1 (no belt!)
(Belt on Now)
315x1 *blasted up way too ****ing easy
365x1 *15lb PR on legal depth squats! **** YEAH !!

Glute/Ham Raises
BWx8
25x6
45x6 *10lb + 2 rep PR!
25x8

Barbell Rows
135x5
185x5
225x3 *2 rep PR! Last rep iffy though
205x6

Pulldown Abs
80x6
100x5
90x10

Comments
Such a day to rejoice! I finally squatted 365!! Damn, wasnt even that hard too! It was hard, but not like a true max effort. I've missed this so many times, and now i finally ****ing did it!! I think im gonna cry! :) I'm SOOO relieved, i can now look ahead and go for the big 385 then the monstrous 405!! GHRs were great, felt fantastic. Im loving the new difficulty at the lockout on these. Rows were fun, 225 for reps was great, i remember a long time ago i couldnt even do 135x5! Pulldown abs were nothing special, i dont really give a darn about it. I'm so happy, im gonna relax now!

Peace

[RiNgMaSteR]

GREAT JOB DUDE!!!! 365 is awesome as hell!! 405 is just around the corner!

[AJ010]

GREAT JOB DUDE!!!! 365 is awesome as hell!! 405 is just around the corner!

THANKS MAN!! I cant wait til 405! Wow, and to think i just recently only deadlifted 405! :eek:

[big_baller]

So NOW you start posting again when you make huge gains!

[AJ010]

So NOW you start posting again when you make huge gains!

Hahaha, EXACTLY MAN! :D Thanks for your post :)

[AJ010]

September 27th 2004------------------------------DE Bench

Speed Bench Press
45x8
95x5
135x3
3x160x3
3x135x3
3x115x3

2 Board Press
250x3 *messed up...probably had 1 more rep
225x6
220x6

Close Grip Lockouts
335x3 *tied my old PR finally!
335x2
315x3

Comments
Felt FAST AS HELL on the bench today! Speed was awesome! 2 Board presses were alright, i think i had 250x4...and when im fresh probably 250x5. CG lockouts....felt good to do 335x3 again! My old PR is like 3x335x3, however 2 board presses wore me out, so i probably had 3x335x3 or more today anyways. Bottom line, GREAT WORKOUT.

peace

[RiNgMaSteR]

Very nice man! Strong bench numbers! Whats your lockout ROM man?

[AJ010]

Very nice man! Strong bench numbers! Whats your lockout ROM man?

Thanks man!

My lockout ROM is 6-8" :)

[big_baller]

I think you better up that bench goal of 265 to atleast 275 mate.

Good work for sure.

[AJ010]

I think you better up that bench goal of 265 to atleast 275 mate.

Good work for sure.

Thanks dude! 275 would ROCK!

October 6th 2004---------------------------DE Squat + sprints

Sprints
3x125-130m sprints

Speed Box Squats
135x5/185x2/225x1
3x255x2 *sorta slow except 2nd set was semi fast and last set was fairly fast
3x215x2 *heres the speed baby!
3x195x2 *lightnin fast

Powercleans
45x5/95x3/135x1
4x175x2

Comments
Wow, today was a pretty good day! I could have done better, but i dont know whats going on. I'm really sleep deprived due to school work and putting it off, so when i got home i struggled to stay awake, i just lied on the floor and slept for 2 hours, i could have slept 15 hours probably. I woke up and was like **** i better get ready for sprints, so i got into my awesome sprinting clothes and did my sprints. The last 2 sprints were the fastest, i definately felt the extra bit of struggle trying to clear the finish line on these, but they were fun. I felt extremely fast as hell on the last 2 sprints, it was awesome. DE squat workout suffered because of the little rest between sprints and weights, but 255 was alright for the conditions i was under. I dont think i can add weight anymore, ive sorta reached my limit, and im working with 70% of my max, which is absurd. Powercleans were easy, way easy. Great workout for sure.

Peace

[RiNgMaSteR]

Great workout man!! Everythings looking pretty good, i know how ya feel about being tired from school and ****. Peace!

[AJ010]

Great workout man!! Everythings looking pretty good, i know how ya feel about being tired from school and ****. Peace!

Thanks man!! Much appreciated!

I only slept 5 hours again :(

I've got a ton of work to get done today, but tomorrow should be a fairly easy day at school.

[Fullback_45]

Great job off the box with those speed squats. Those bench numbers are on the rise big time though.

[AJ Roberts]

Great lifting. I am suffering from not getting enough sleep also, it's tough going to school, lifting, working, and then fitting all the other things in aswell. So it great to see your still making progress.

[big_baller]

Still good work none the less mate!

[AJ010]

Thanks guys!!!

Fullback- appreciate it bro!

Aj Roberts- DAMN YOU'RE STRONG! I hope things get better for you as well, i almost chose to sleep instead of working out today

Baller- thanks dude!

October 8th 2004-----------------------------------ME Bench

3 Board Press
135x5
185x3
225x1
250x1
275x1
285x1 *20lb PR!! EASY!
300x0 *oh well....i was feeling lucky today...stapled me

Military Press
135x1
155x3 *10lb pr!! And worn out!! Felt great!
135x5
125x5

Reverse Grip Bench Press
185x5
2x165x6 *easy sets obviously

Comments
I was sleepy, but a great workout regardless. Huge PR on 3 board press....285 was easy im not gonna lie, i think i can do 290-295...but probably just 290. Militaries were great, pretty much pushing my bodyweight overhead 3 times...and tired out! Oh yeah, i static pin pressed 225 from barely off chest, because i missed 300 on 3 board and deloaded it and didnt want to do some serious work to get it back up to the pins, so it was pretty nice. Reverse grip presses sucked, just too tired out, but it was alright. Good workout today, i skipped sprints because i ran the mile today...without trying i did 6:52....im probably good for only 6:30(my best was 5:50s)...im getting out of shape for this stuff.

Peace

[big_baller]

making those gains!!

275 will be piss when you max next!

[RiNgMaSteR]

Awesome job dude! Huge 3 board and sweet militarys! I wish i was pressing my bodyweight overhead! Your catching up to me, ive got to pick it up and get my **** together! Keep making gains man!

[AmateurWrestler]

Great workout bro, I wish i had that much power off of a 3 board. Same with t3h box squats.

[Pro]

When are you maxing out?

[Fullback_45]

Damn steel impressive stuff comeing out of you. Congrats on a BWx3 Military. Its always ben said that you know your strong when you can Military your BW, let alone rep it. Looks like your haveing more fun in your workouts to, seemed to be lacking in your other ones of the rescent past. Keep it up.

[AJ010]

Thanks guys, all of you!! I'll reply to all of your journals later tonight.

Baller- hell yeah man! 275 finally, cant wait!

Ringmaster- thanks dude! Militarying 155 felt great, but im switching it to dumbell militaries now :)

Amateur- thanks big guy, awesome rap by the way ;). It'll all come together bro, just remember keep smiling and keep your head up!

Pro- I'm maxing mid november, maybe the 20th but not sure yet. How are your lifts looking now?

Fullback- thanks a lot! Really appreciate it! Yeah, im having a lot more fun, really enjoying my workouts. I guess thats a good thing

October 10th 2004----------------------------------ME Squat

Rack Pulls(Right at the knee):
135x5
225x3
315x1
(Belt on now)
405x1
465x1 Whew this was hard!
475x0 *didnt budge..just too tired

Glute/Ham Raises
BWx6
+25x5
+55x3 *PR! Hard as hell
+45x5 *easy! my PR last week was 45x6 and much harder
+35x6

Weighted situps
+35x6
2x+50x6 *PR?

Comments
Amazing workout! Well, not that amazing, but it was great! 465 on rack pulls pleased me, that is 2.97x bw since i weighed 156.4 today! Fkin hard, it took me about 5-6 seconds before i got it up to the lockout range where it was easy. I really dont get how i can stall right at knees, and then easily lock out 465, but i can smoothly pull 465 to upper quads then really suffer to lock it out?(infact i couldnt!) Weird. Anyways, GHRs kicked ass, 55 was awesome! might try 60-65 next week! Weighted situps sucked, but thats ok, i still got in a nice 2 sets with 50lbs, which i think was a PR. Great workout today, felt nice.

[big_baller]

When you take a big weight up to your upper quads, there's not that many muscles left involved really, your leg drive is gone ussually on a heavy pull, then gravity says "oi get that bar back down there"

I wonder if anyone has said "**** you gravity!" after finishing a lift?

ignor me i'm bored in bed, talking ****.

Great workout from you steel i thought.

[Pro]

Pro- I'm maxing mid november, maybe the 20th but not sure yet. How are your lifts looking now?


All three of my big lifts are lower than yours and ill tell you what they are next time I max out :). I'll probably also max out sometime in November.



Glute/Ham Raises
BWx6
+25x5
+55x3 *PR! Hard as hell
+45x5 *easy! my PR last week was 45x6 and much harder
+35x6


Nice GHRs! I've been working on them for a while too and I can glute ham raise 100x1 with a barbell. Just keep progressing like you are now and you will be there sooner than you think.

Did you try doing your sit ups with a barbell yet? Are your sit ups straight legged or regular?

How are you doing on the Captains of Crush Grippers?

[AMG]

Damn Steel, you're on a role. Congrats on all the PRs!

[AJ010]

Thanks everyone!!

Big_Baller- Haha, you're right man. Ya know what? When i do sumo deadlifts in 2 weeks, im gonna say "**** you gravity!" :D Thanks a lot man, really appreciate it!

Pro- Good luck next week! You'll do great! Oh hey, for your GHRs, do you do them with the actual machine? Or do you do them where your knees/legs are on the floor? I havent even thought of trying the barbell!Holding the plates is a challenge itself haha. Thanks dude, GHRs rock! I havent tried situps with the barbell yet, and i usually do them with bent legs. Its weird, i can do 225x5 with the plates on my chest, yet because holding the plates is a difficulty i can only do 2x50x6 behind my head. I think if i found an easier way of holding the plates/weight id end up doing like 75 for some, but not sure. I'll try it next week, see how that goes. Oh, and ive really progressed with my grip! I can now close the CoC #2 2 times, and i can pinch grip 2 25s easily(and a 45 too)....havent really worked on either, they just got stronger luckily. Thanks for your post man, best of luck to you!

AMG- Thanks bro! I think im finally back on track :) You've been doing great too, 2000 total coming up this year, right?

[AMG]

AMG- Thanks bro! I think im finally back on track :) You've been doing great too, 2000 total coming up this year, right?


Hopefully sooner than later. :)

[AJ010]

Hopefully sooner than later. :)

Which will be pretty damn soon! :)

October 11th 2004----------------------Accel. Dev + DE Bench

Sprints
3x20m
3x30m
3x40m

Speed Bench
45x8
95x5
135x3
3x165x3 *FAST!
3x145x3
3x125x3

1 Board Press
245x3 *PR!!!
225x6
215x5

Close grip lockouts
315x1
345x1 *ehhh not a good day for lockouts...called it quits..even though this technically is a PR

Comments
Ehhh, coulda been more warmed up for my sprints...it was a cold day. But i was sprinting with the wind and damn i was going pretty fkin fast! I cleared the finish line for the 20m by literally over 30m! And the 40m sprints took me all the way to about the 80m line! :eek: All in all a great sprinting session even with a tight back. Speed bench kicked ass, im getting stronger! 1 board press was great, i was going for 245x4 but 3 was good with me! I think this used to be my old max, and im not even fresh! Hell yeah! Lockouts sucked and i was getting sleepy so i called it quits.

Great workouts!

[AmateurWrestler]

Great 1 board, and thats a lot of weight to be using for speed reps bro.

[RiNgMaSteR]

Damm dude!!! Your using more weight on speed bench than me! You bastard lol! Your looking very strong man! Keep up the good work!

[big_baller]

Some impressive numbers there mate.

[AJ010]

Thanks guys!!

Yeah, 165 felt pretty fast, could have been faster though!

October 13th 2004---------------Speed Endurance + DE Squat

Sprints
90m
110m
90m
110m

Speed Box Squats
135x5
225x1
3x265x2 *too slow....probably about a second for each rep
3x225x2 *felt fast...but with a tight back its just not gonna work well
4x200x2 *it flew up, but still pretty slow compared to last weeks 195

PowerCleans
135x1/185x1
195x1 *10lb PR!! FINALLY. I barely missed the 2nd rep...i racked it but didnt stand up with it and lost it
180x2
175x2

Comments
I sprinted against the wind today, but felt alright! The first sprint today actually felt the fastest, i ended up somehow tripping a little on the other sprints. Next weeks speed endurance workout will go better. Speed Box squats SUCKED. My back was way too ****ing tight! But i worked as best i could. I guarantee that if im fresh and my back felt good i could speed rep 265....unless 1 second for each rep is speed? Doesnt feel like it though, im used to like .75 sec per rep or something i guess...im not sure on the exact number but under a second. If by some luck my back actually feels good during next weeks workout, ill give the mighty 275 a try, otherwise im gonna say **** it and just work with lighter weights only. I believe this is strengthening my back/core though too, because ive rarely squatted so heavy without a belt. But anyways, powercleans were alright. 195 was pretty easy, and i bet i can do 205 when im fresh. I really dont know why my back gets tight all the time, but ive gotta find a solution. Ah well, peace

EDIT: Actually, now that i think about it, to give you an idea, my unfresh with tight back sets with 265lbs were just as fast/slow as my sets back around april with 200lbs but i was fresh and back wasnt tight then.

[Fullback_45]

Good workout Steel. Congrats on the clean! Thats fking NICE. A sign your getting even more explosive. Maybe you should try stretching out your back first before you hit some squats again. My coach today said to just hang from a bar for like 30 seconds and gravity will pull your bod and all your parts and really give them a good stretch. I tried it today and it felt prett good.

[big_baller]

Thats a big powerclean for your bodyweight and age!

[AJ010]

Thanks guys!

Unfortunately that powerclean/speed box squat messed my back up a little, so im not lifting this week, but i am gonna sprint!

Oh by the way, all of you who gave me rep points, thanks! I know who gave me them, so i will rep you all back later tonight :)

October 18th 2004---------------------------Acceleration Dev.

Sprints
10m/20m/30m/40m/50m/50m/40m/30m/20m/20m

Comments
Blocks are awesome! Felt very VERY fast! No weight workouts this week so this should be a very laid back and fun week!

[RiNgMaSteR]

Awesome dude!!! When do you plan on timing youself in the 100m? Remember every time you take a day off im getting farther and farther ahead of you lol j/k. Have a good one dude! Peace!!

[big_baller]

If i give you some rep points will you give me some lol!

[Fullback_45]

Great sprinting bro. Should give you some time to heal and recover and get back at those weights next week. Eat up and enjoy!

[AJ010]

I've been really busy. Lets put it like this. My back is pretty much healed, ive been getting into little problems at school, and im unhappy. I've decided a good idea would be for me to record my days in a journal on my computer, so one day i can look back on these days and either laugh, cry, or learn from my mistakes. You guys should try it too!

Anyways, I never got around to re-repping everyone, sorry. I'll do that right now. Anyways...here are my workouts i didnt post

October 20th 2004---Speed Endurance
100m/140m/140m
Comments: Felt fast! I messed up on the 100m run, and i was too tense during my 140m run, but the last 140m run was my fastest, i ran very relaxed and fast. Yet i slowed down a lot after 100m...most notably at 120m

October 22th 2004---Max Velocity
(30m run-in for all sprints): 5x30m/3x20m
Comments: Felt fast as hell on some sprints, and slow on others. My joints werent well warmed up and i felt bad because of the cold, but i did alright i guess. Sunday i might just do sumo deadlifts! We'll see how I feel.

[Fullback_45]

Great sprinting bro! Going for a PR on those deads are ya?

[AJ010]

Great sprinting bro! Going for a PR on those deads are ya?

Thanks man!

Dude you know it! Well actually, its been 2 weeks of no heavy lifting, so im not sure, but ill try i guess.

[Fullback_45]

What you looking to hit? 425 or swo?

[AJ010]

What you looking to hit? 425 or swo?

I'm actually going to try 435 first.....if i fail that then either 425 or just quit that and move on.

[AJ010]

New plan. Coan/philippi deadlift routine for next 10 weeks! I think this is a better idea, especially since ive rested myself of the weights

Monday: Accel dev + DE Bench
Tuesday: off
Wednesday:Speed endurance (every 2nd or 3rd week LIGHT DE SQUAT)
Thursday: off
Friday: Max velocity + ME Bench
Saturday: off
Sunday: Coan/Philippi deadlift routine


Check the link for the actual deadlift portion, and check the link for my assistance work(which i will manage according to how i feel)

http://www.powerpage.net/coanphildead.html

Tomorrows the first day!

[big_baller]

Looks like a good split mate.

[AJ010]

October 24th 2004----------------------Coan/Phillippi Week 1

Deadlifts
185x5
225x3
315x1
(Belt on now)
365x2 *EASY AS HELL
8x285x3 *4 sets no belt/4 sets belt

Barbell Rows
185x7
175x7
165x8

Underhand Grip Lat Pulldowns
2x180x8
195x8 *easy!

Hyperextensions
3x145x8 *easy

Comments
Worked out for first time at a gym. Felt pretty damn good! 365 on deadlifts were EASY. No problem at all! Next week im gonna do 385x2....should be pretty easy....then the week after 405x2! But whats gonna be a real challenge is pulling 430x2 in 3 weeks! I'm a little worried about that, but I have a good feeling I can do that. The rest of the workout was fun, i enjoyed this workout. In 7 weeks i believe this routine is calling for me to do 455x2, now thats just nuts! If I pull that off, oh boy im gonna be happy! 475 in 9 weeks!!

[Fullback_45]

Great deadlifts bro, but those BB Rows are fking SWEET!

[AJ010]

Great deadlifts bro, but those BB Rows are fking SWEET!

Thanks! Just wait til you see the next 3 weeks workouts!

Heh those rows werent much really. I tried keeping better form.

[RiNgMaSteR]

Nice workout little guy! I guess ill give you a run for your money on deads IF i dont wrestle! We will see, you better hope i wrestle otherwise im going to hammer 500 lol! peace dude!!

[AJ010]

Nice workout little guy! I guess ill give you a run for your money on deads IF i dont wrestle! We will see, you better hope i wrestle otherwise im going to hammer 500 lol! peace dude!!


Thanks man! Heh, well dont leave me in suspense for long! Make your decision! :D Nah, think about it hard and deep.

Haha like you'd beat me anyways :D Peace bro.

[AJ010]

Monday: October 25th 2004
-DE Bench

Speed Bench Press: 6x160x3/3x145x3
2 Board Press: 255x2*had 3/235x4/215x5
CG Lockouts: 3x325x3
Comments: Felt great, pretty darn strong
----------------------------------------------------
Wednesday: October 27th 2004
-Speed Endurance

Sprints: 100m/100m/100m/150m
Comments: I focused on running relaxed and ran very fast! Very good speed, especially considering my gym football game really wore me out! AND my legs have some micro injuries....like a shin splint sorta. Expect much faster times when im not injured or worn out...preferably next week!
---------------------------------------------------
Friday: October 29th 2004
-ME Bench and Flying Sprints

Close Grip Bench: 135x5/185x3/225x1/255x1 *EASY 10lb PR!/ 265x0 *half way up...oh well, def have 260

Flying Sprints(30m run in): 4x20m/5x30m

Comments: CG Press was great today, i really think i have 265 in me. Flying Sprints were ALRIGHT, i sprinted AGAINST the wind, and i had some bad shin splints...anyone have advice on how to heal shin splints? I think i got them from gym football a few days ago. Anyways, i clearly remember one of todays sprints being totally fast, not many of them were good, but oh well. Took off from rest of weight workout because after militarying 135 something popped in my left delt, nothing major though. I'm looking forward to sundays workout! 385x2 on deadlifts should be cake :)

[big_baller]

Looking strong mate!

[Pro]

That is a nice close grip bench! Good luck on your max out in November!

[AJ010]

Thanks fellas!

Pro- I've changed my plans. I will actually be maxing out in early December, just the deadlift is my plan, but i should be around 400/290/475 if all goes as planned...but hey who knows?

October 31st 2004---------------------------Coan/Phillipi Week 2

Deadlifts
135x5
225x3
315x1
(Belt on now)
385x2 *EASY!!
8x310x3 *2 sets no belt//6 sets with belt

Barbell Rows
185x8
175x8
165x8

Underhand Grip Lat Pulldowns
195x8
215x8
215x5-8
195x8 ?

*I forget what I did exactly...but grip wasnt holding well so i couldnt get 8 on one set simply because i couldnt hold it

Glute/Ham Raises
3x8 *bodyweight and unnassisted

Comments
Great workout! 385 was light weight on the deadlifts! I'm looking forward to next weeks 405x2! 310 for the 8 sets of 3 were actually hard, because my back tightened up like hell on first two sets without belt, so i had to put on my belt and it helped, but i still wasnt going 100% because of my back. Oh well, hopefully next week ill be better prepared. Rows need form work, but they felt alright. Pulldowns kicked ass, i can do a lot more weight, but im relcutant to because of my grip. GHRs were a nice finisher, great workout!

[RiNgMaSteR]

Nice workout as always man!! Give that bad shoulder a few days, ice it, its most likely not that serious. Rest up man! Peace!!!

[Fullback_45]

Great job on the deads bro. Got me worrying for my own sake since those 385 deads where easy :-( Jk! Goodluck on accomplishing those goals!

[AJ010]

Thanks guys!

Ringmasta- You were right, it was minor :)

Fullback- Haha you're a great dude. You better get training again, ill beat ya to 500 :)

Well guys,i pretty much took a week off of training, i was all week and injured all over. But now im better i think

November 7th 2004--------------------------Coan/Phillipi Week 3

Deadlifts
135x5
225x3
315x1
(belt on now)
405x2 *PR! EASY!
6x335x3

Barbell Rows
195x6 *PR!
185x8
175x8

UnderHand Grip Lat Pulldowns
225x6 *PR!
2x210x8

Glute/Ham Raises
3x+25x8

Comments
Such a damn good workout! It felt incredible! I was like dazing out on my deadlift sets with 335. 405 felt so easy, i think i could have pulled 405x6 maybe! Rows were great, felt much better this week! Pulldowns are getting easier too, and my grip didnt slip at all today! GHRs were fun, great exercise. I'm lookin forward to training this week! 430x2 next sunday is gonna be intense, cant wait!

[big_baller]

Huge deadlifts mate.

[Fullback_45]

Great deadlifts there Steel!

[RiNgMaSteR]

Very nice workout dude!! Your starting to get the deadlift king himself(ME) worried lol! Well im starting the same **** this week and unlike you i will do everything! Just messing with ya man! Peace!!!!

[AJ010]

Haha, thanks guys!

Ringmaster- better be worried haha! I'm so gonna beat you to 500 :D Good luck on the routine! Its workin i can tell!

[AJ010]

11/8/04
-Acceleration Development

Sprints(with blocks and spikes): 3x40m/4x30m/3x20m

Comments: Felt FAST AS ALL HELL ON THE FIRST SPRINTS! Then my form deteriorated. I should have rested longer between reps, but damn I felt super fast! Running with blocks, spikes, and on the track really makes a difference! Or wind too, lol

-DE Bench

Speed Bench: 9x3 @155lbs
Repped 225 a few times with medium grip but not over 2 reps

Comments: SUCKED SUCKED SUCKED! JUST DIDNT FEEL UP TO IT

11/9/04

Tempo: 10x100m 65-75%

Comments: I'm in much better shape now...I only rested 30 seconds between reps and I used to have to rest well over 60 seconds, nice!

11/10/04

Comments: Felt like trash. Felt burned out and worn out.

11/11/04

Tempo: 10x100m 65-75%

Comments: Felt even better than Tuesday, very refreshing! I felt great today!

[AJ010]

Sunday: Coan/Phillipi
Monday: Tempo
Tuesday: Accel dev and DE squat
Wednesday: Tempo
Thursday: OFF
Friday: Hill sprints and ME Bench
Saturday: OFF

NEW SPLIT!! YES, DE SQUAT MAKES A RETURN! It'll be light though, probably only 6x2 of speed sets, and a heavier single, powercleans or snatches done lightly, abs, and thats it

What yall think?

[AJ010]

11/12/04
-Hill Sprints(Acceleration Aid)

Hill Sprints: 11x20m

Comments: SUCKED. I rode my bike 6 miles in the process because of many errors and confusions in my plans. When i got to a grass field, I soon found out fast that sprinting up a super wet grass hill with cleats is only gonna feel slow. I tripped a few times and no ****, i SUNK INTO THE GRASS! it was that soaked! Well, i dont care, i know im much faster than this

-ME Bench

2 Board Press: 135x5/185x3/225x1/275x1 *10lb PR!
Military Press: 2x135x5/125x5
Taylor Extensions: 115x3 *stopped short of failure had 8 im sure. 2x100x8

Comments: Great workout! AND I was drained from today! Very nice workout!!
OMG, i LOVE taylor extensions! I wub u! :kiss: lol, try them out!

Sunday: Coan/Phillipi
Monday: Tempo
Tuesday: Accel dev and DE squat
Wednesday: Tempo
Thursday: OFF
Friday: Hill sprints and ME Bench
Saturday: OFF

NEW SPLIT!! YES, DE SQUAT MAKES A RETURN! It'll be light though, probably only 6x2 of speed sets, and a heavier single, powercleans or snatches done lightly, abs, and thats it

What yall think?

[RiNgMaSteR]

Congrats on the 275 man! Thats very good especially after riding your bike and sprinting! What are taylor extensions though? I might try them out!

[AJ010]

Congrats on the 275 man! Thats very good especially after riding your bike and sprinting! What are taylor extensions though? I might try them out!

Thanks dude! I'm on my way to a 275lb full ROM press! Wow just realized, thats 120lbs over bodyweight :eek:

Taylor extensions are skullcrushers to the forehead with bench grip and form(elbows in ,shoulder blades tucked etc etc) Ask Amateur Wrestler :)

[AJ010]

Sorry I havent posted in all of your guys journals lately, hopefully i hit everyone today

New PR(sorta)!: Captain of Crush #2: Closed it 2.95 times! I BARELY missed the 3rd rep!

UPDATE: I just did it 2.95x AGAIN!

So thats 2x195lbsx(almost 3 reps)

I remember when i couldnt even close 140lbs!(#1 CoC)


Heh I closed the #1 7 times and barely missed the 8th rep with my left hand...damnit lefty! lol 2 rep PR!

[RiNgMaSteR]

DUDE!! Why do you even lift? Your WEAK!!!!!!























just kidding man lol!!

[AJ010]

DUDE!! Why do you even lift? Your WEAK!!!!!!























just kidding man lol!!


Haha you better be kidding!

Tomorrow I've gotta pull 430x2, wish me luck dude!!

[AJ010]

November 14th 2004----------------------Coan/Phillipi Week 4

Deadlifts
135x5
225x3
315x1
(Belt on now)
365x1

430x2 *F*CKING HUGE PR!!!! HAD LITTLE MORE IN ME TOO!!!

5x360x3

Barbell Rows
200x6 *PR! Had 8
185x6
175x6

Underhand CG Lat Pulldowns
240x5 *PR! Had more
2x210x6

Glute/Ham Raises
3x8 @ Bodyweight with slow controlled eccentric part

Comments
F*cking beautiful workout!!! I'm so happy!!! Everything went as planned! OMG I'm SO HAPPY! I finally pulled a new PR! And it wasnt that hard either! Dont get me wrong, 430 was a BITCH to pull, but it wasnt maximum effort. But it was close! I think I can do 430x3-4...so I was very close to failure. Wow F*CK YEAH! Rows kicked ass, 200 baby, you just got OWNED. Pulldowns were sweet as hell, I just keep improving every damn week! Glute/Ham Raises were fun, I really felt them in my hamstrings.

VERY pleased with todays workout! Oh yeah, only weighed 156 this morning! Heh, even after taco bell yesterday. IM PUMPED!!

Ha its funny, the most emotion and pump i ever display is kept to myself or done non-verbally. Ah well

Peace

[Fullback_45]

HELL FKING YEA BRO! HUGE workouts bro HUGE. Both of those are some huge. These workouts are a true inspiration to go hard as i can now. Keep up this awsome work.

[RiNgMaSteR]

Insane deadlifts dude!! At your weight the weight your deadlifting is nothing short of amazing!!! Keep up the good work cause i start lifting serious again monday!

[AJ010]

November 15th 2004--------------------------------Recovery

Tempo Running:11x100m

Comments
Felt great! I'm feeling better conditioned. Plus it wasnt so cold out! I hope this wont make me sore tomorrow, even though the objective is to refresh me and make me less sore lol.

[AJ010]

OH, THANKS GUYS!!

Fullback- thanks so much dude! use this as motivation, youll pull 475-500 in no time!

Ringmaster- thanks dude!! if you think thats something just wait til maxout!! YOU'RE GONNA BE ON FIRE AGAIN BRO WOOOOO

[AJ010]

November 16th 2004---------------------------------Accel. Dev

Sprints
2x10m/2x20m/3x40m/4x30m

-Comments: Felt fast as hell! 40s werent as fast as i would have liked but still fast as hell! Thats what i get for switching them to 3rd instead of 1st

Squat Walkouts/Lockouts
135
225
315
405
500 *walkout..nice!!
550 *lockout....HEAVY!! ALL MY WEIGHT!

-Comments: This was a squat preparation workout, to get me used to having a heavy bar on my back. Felt nice! Was gonna do DE sets but I found it with 225 that my knee is a little injured still from last week...weird didnt hurt at all til box squats hmm...

[Fullback_45]

****load of weight to walk around with today bro. Ive never even touched that much weight on any excercise. Keep it up.

[AJ010]

****load of weight to walk around with today bro. Ive never even touched that much weight on any excercise. Keep it up.

Thanks dude!! You'd probably do 600-700lbs!!

[RiNgMaSteR]

Thats a good chunk of weight to walk around with man! Ive never had more than 365 across my back.

[AJ010]

Thats a good chunk of weight to walk around with man! Ive never had more than 365 across my back.

Thanks dude!! It felt awesome!

[ravyn]

heh, y'know, i don't think i'd ever have described the feeling of 400+ pounds on my back as "awesome" - more like "ouch, f**k, let me squat this and get it the hell off of me!" =)

[RiNgMaSteR]

heh, y'know, i don't think i'd ever have described the feeling of 400+ pounds on my back as "awesome" - more like "ouch, f**k, let me squat this and get it the hell off of me!" =)

lol, squats definitely arent something you can do half awake. But im normally thinking the same thing as you man!

[Pro]

550 squat lockout?! That is incredible! Awesome job!

[AJ010]

Hahaha, thanks guys!!!

Ravyn- LOL thats funny! But you're right, when I squat I just want the damn weight off me. I hope 365 will literally feel like paperweight on my back next time i try to squat it.

Pro- thanks!!

Ringy- thanks dude!


November 19th 2004---------------------Accel aid and ME Bench

-Hill Sprints: 12x20m

Comments: NOT GOOD. FELT WEAK AS HELL TODAY. Ok they werent that bad but i felt like **** today

-Incline Press: 135x5/185x1/205x1 *my old PR and very easy/225x0 *halof way...****/215x0* 3/4....mother ****er! 175x6 CG/185x4 CG/175x5 CG

Comments: Sprints and the horrible day wore me out. Woke up with hurt back and super tired and was very tired/sleepy and felt like **** all day...so yeah. I know fresh i can do 225, and probably 215 CG/185x6 CG

[big_baller]

mate all i can say is.........I'm ****ing impressed! You've been ****ing up some serious weights here!

Good bloody job!

[AJ010]

mate all i can say is.........I'm ****ing impressed! You've been ****ing up some serious weights here!

Good bloody job!

Thanks!! Appreciate it big guy!

November 21st 2004-------------------Coan/Philippi Workout 5

Squats
315x1 *thats right, NO WARM UP, COLD, RIGHT OUT OF THE SHOWER, AND WITH A TIGHT AS HELL AND HURTING BACK. Not that hard either...but only had 350 in me tops

Deadlifts
135x5
225x3
315x1 *ok, this was actually sort of hard...read my comments for further information dealing with this
3x385x3 *harder than it should have been...WAY TOO HARD

Shrugs
3x275x5 *easy

CG Underhand lat pulldowns
3x255x5 *PR!

Comments
What a ****ty day. I felt horrible. My back was tight, and i was feeling depressed about my squat. So i was doing walkouts unbelted and found 315 to be heavy, and 365 to be pretty heavy feeling, so i got depressed. I then decided to take a cold shower to maybe numb my back. I did so, throw on 315, put on a belt, and parallel squat it pretty easy. Just a little hard but it was very smooth and not much of a challenge. Now, because of todays workout, I'm led to believe that I can still squat 365-390. The reason being for this was that even 315 on deadlifts was hard, when they usually FLY up. Today it took much longer. And once I pulled 385, I knew that i was just feeling really ****ty today. It felt like maximal effort pretty much! Close to it anyways! So yeah, I know that on a good day when everythings right, I should be able to still squat 365...and maybe upwards of 385....just maybe especially if I use knee wraps. The only good part were the pulldowns, these actually felt good. 100lbs over my bodyweight for reps...not bad. I was seriously gonna cry in the gym, i was very depressed, but not sure about what exactly. ive got to sort this out. I've decided upon a plan for squats. I will do 5x275x3 this week, 4x300x3 next week, and hopefully 3x315x3 the week after that. That would be pretty damn awesome. Lets just hope I can succeed this week. Sprints might ruin my plans though.

[RiNgMaSteR]

Wow, if thats one of your bad days then your good days must be insane cause that looked pretty damn solid to me man!!! Still some very nice numbers, i know how you feel about the deads, if my back isnt 100% 315 feels like aton for me too! Sweet ass pulldowns man!!! Seriously man, dont worry about your deads, your fine! Solid workout dude! At least your ankle isnt as big as your thigh like mine is and you can still lift!!!!

[AJ010]

Wow, if thats one of your bad days then your good days must be insane cause that looked pretty damn solid to me man!!! Still some very nice numbers, i know how you feel about the deads, if my back isnt 100% 315 feels like aton for me too! Sweet ass pulldowns man!!! Seriously man, dont worry about your deads, your fine! Solid workout dude! At least your ankle isnt as big as your thigh like mine is and you can still lift!!!!


Thanks dude!! Heh yeah just wait til one of my good days :)

The back thing really sucks :(

Thanks once again man, and get better! Ice up your ankle especially today and next few days, since it was just recently injured.

[AJ010]

Taking the week off.


I'm feeling really really messed up

[big_baller]

Gimme one of your bad squat days!

Take it easy for a while. Back tightness is screwed up, stretch it up and come back strong!

Keep doing some grip work though, i can't believe you can close the 2 for reps!

[RiNgMaSteR]

Come on dude.....whats up?

Your almost as bad as me when it comes to going in and out of depression. Only thing is i actually have good reasons behind it for me. Cheer up man, you have a lot going for you!

[AJ010]

Thanks guys!

On Friday, I had an unbelievable surge of explosive power. I was probably able to standing vert 28-29" that day, my average is 25-27". My jumps felt unbelievably high that day, I almost elbowed my friends cieling. in jeans and other stuff might i add. I also did a couple of 30m sprints, blazing fast even in jeans and stuff.

I realize now, the only way out of this slump is to START BACK UP AGAIN. Thats my only way out. I'd really rather just be a lazy fatass at the moment, but I know in true reality thats not what i want. My mind has been having so many mind games played on it past week, its screwed me up.

Regardless, today, I shall complete week 6 of the coan/phillipi routine, and if I feel strong as hell on week 9, i might just max then.

I've gotta stop being a sissy. As of right now I'm TRYING to motivate myself to lift again, but its not working so well. The only thing I have keeping me going is the fear of failure, and track. Otherwise, ive totally lost my dedication to lifting. :(

[AJ010]

My squat strength is coming back!!

I squatted 315x3 today! I think I can do 315x4-5, and i probably could have squatted 325x3 at least, as of today that is. The 3rd rep i did today was about as hard as the ONLY rep i did last week! And I did this cold too! NO warmup! Well, ok, i did 135x1 and 225x1, but thats it. And remember, it was only about 2-3 weeks ago that I couldnt squat 275!

Next week if I feel good I'll just go for 315x5-6. I think that if I can do 315x6-8 I might be able to squat 385 then. I have bad endurance though. So I probably could have squatted 365 today, my old best :)

Also, I went slightly below parallel on first two reps and I went to about parallel on the last rep, and now i see how much easier parallel is haha

[AJ010]

11-28-04
Coan/Phillipi Week 6

Squat:
135x1
225x1
315x3 *not that hard! Had 4-5 reps in me! Next week going for 5-6 reps

Deadlifts:
135x5/225x3/315x1/ (belt on)/405x2 *once again EASY!/ 3x335x3

Powershrugs
3x295x5

Barbell Rows
2x205x5
185x5

Underhand CG Pulldowns
270x4 *PR!!
255x5
240x5

Comments
Great day! Wasnt feeling THE best, but I felt good regardless! I broke my slump with a GREAT workout, thats the best way to do it! 315 felt sooo light on my back, I cant wait til im squatting 405! :) My goal by the time I turn 17 in a year and some months is to hit a good deal OVER triple bodyweight on squat and deadlift, and a bit over double bodyweight for bench!

Wow, what a great day, feels good to bitch around 315 for reps! and 405 too! Speed deads with 335 were actually speedy! Today these were SUPER easy! Power Shrugs were way too easy. Rows were fun, nothing special though. The pulldowns were amazing, 270x4 damn! Next week I'm gonna go for 285x4! Then the week after ill give 300 a shot. Its so easy with machines heh.

Peace!

[Fullback_45]

Thats kicking some major ass today bro! Very nice poundages, playing with solid wheels here everywhere you look. One of the most impressive workouts im my opioin you've had in awhile. Keep it up bro. 4 WHEEEEEEEEEELS!

[AJ010]

Thats kicking some major ass today bro! Very nice poundages, playing with solid wheels here everywhere you look. One of the most impressive workouts im my opioin you've had in awhile. Keep it up bro. 4 WHEEEEEEEEEELS!


Thanks dude!!!

3 wheeeeeeeeeeeeeelsss and 4 wheeeeeeeeeeeeeeeelss (;)) were made my bitch today!!


Thanks!!


4 WHEEEEEEEEEEEEEEEEEEEEELSSSS

[big_baller]

Thats awesome you had a good day to kick you up the ass!

I used to have a 29 inch standing vert.....back in the day when i was skinny. It was sooo awesome being able to hang in the air and dunk at ease.

Sorry side-tracking here...you are one strong ****er for your body weight man.

[RiNgMaSteR]

Great workout dude!

[AJ010]

Thanks guys!!!

Big_baller- damn 29" standing......heh actually, I'm just an inch or two shy of that on a really good day :D Thanks though man!! Unfortunately us short ****s need a huge vertical to dunk :(

11-30-04
Acceleration Development

Sprints
3x20m
4x40m
2x30m
2x10m

Comments
Ran against a slight wind today. I didnt feel that good, I was worn out today, but, I did feel fast regardless! I cant wait til another good sprinting day!

[AJ010]

Wow wow wow, so its almost midnight, and i was talking to some people(hint hint nudge nudge wink wink PRO ;) ) about curls, and i had this urge to curl! It was irresistible! Such a power urge.....AHH I HAD TO LET IT GO!

I grabbed that bar and cranked out 3 reps with 135! Then i said **** IT, LETS DO BODYWEIGHT!! So I put on 155, and I CURLED THAT BAD BOY! I have some form work to do, a lot of backwards lean occurred, but wow wow wow I did it! I'll curl it super strict soon. Heh, I probably can only hang clean 195 and powerclean 210 or so...just goes to show how much upperbody I use in my cleans.

Anyways woo hoo!!!

[Pro]

This sounds like it is the start of some awesome PRs to come!

405 is next!

[AJ010]

This sounds like it is the start of some awesome PRs to come!

405 is next!


Thanks dude!! Wouldnt have done it had you not brought up the idea :)

Man, 405 is nothing! I'm almost there! :D

[Fullback_45]

Very very nice bro! Not many people cant accomplish such a feat. Congrats!

[AJ010]

Very very nice bro! Not many people cant accomplish such a feat. Congrats!

Thanks big guy!!

[big_baller]

****!!!!! you can curl your own bodyweight????? Thats huge!!

[RiNgMaSteR]

Thats insane how you can curl your bodyweight man! Im about hmmmm 40lbs away from curling mine! Good **** man! Peace!

[AJ010]

Yup, its true guys! Just gotta do it superstrict and back against the wall now :D

Thanks though guys!

[AJ010]

Lol, I did half of a one armed chinup....felt like I had it when i was at the peak of it, then I just couldnt pull it anymore.

DAMN I WILL DO A ONE ARMED CHINUP!!

[RiNgMaSteR]

Close but no cigar ehh!!;) Just playing with you man, you will do it for sure one day bodyweight curler!

[AJ010]

Close but no cigar ehh!!;) Just playing with you man, you will do it for sure one day bodyweight curler!


Hahaha, I'm only 6" away from doing it!!

[big_baller]

yeah i'll do a one armed chinup.........pfffttt **** that! lol

Thats a bloody good effort man.... i see ring has worked out how to wink, how do you do the cool guy with glasses or the angry red guy?

[RiNgMaSteR]

yeah i'll do a one armed chinup.........pfffttt **** that! lol

Thats a bloody good effort man.... i see ring has worked out how to wink, how do you do the cool guy with glasses or the angry red guy?


Yes sir, i have. And its all thanks to you:)

Id like to know how to make stuff bold and change colors and **** on here along with the other smileys.

[Pro]

You should check out the links below if you want to type as cool as me.

:)
:mad:
:cool:


Heres the site for how to do colors:
http://forum.bodybuilding.com/misc.php?do=bbcode

Heres the site for how to do all of the smileys:
http://forum.bodybuilding.com/misc.php?do=showsmilies

You can also change the size of your text and do some other cool things.






:cool:

[RiNgMaSteR]

You should check out the links below if you want to type as cool as me.

:)
:mad:
:cool:


Heres the site for how to do colors:
http://forum.bodybuilding.com/misc.php?do=bbcode

Heres the site for how to do all of the smileys:
http://forum.bodybuilding.com/misc.php?do=showsmilies

You can also change the size of your text and do some other cool things.






:cool:

yaaaaaaaaaaay i do i do wait no i can i can i can type as cool as you!!!!! haha thanks dude!!!

[IllumX]

unlimited...have u timed a 100m sprint at 100% lately? :x

[big_baller]

seems like a **** load of work, hey steel look at me!

:eek:

:rolleyes:

[RiNgMaSteR]

Baller your so friggin cool;)

I can do it too yaaay for me!!!

[big_baller]

Hey ring....... :p my balls

hahahahah :D

[AJ010]

Hey sek-says!! I'm baaaccck!! ;)


yes, i know all about how to type in colors

:D
Also-- I havent timed my 100m in a long time, nor have I run 100m in a while....I'm training differently now as to hopefulyl reach a peak in my 100m by outdoor season...the way i was going was probably going to lead me to peak too early and mess everything up.

Thanks guys for the support!

Lol anyways, seeriously, yesterdays bench workout sucked, sprints rocked

12/3/04
-Acceleration Development Aid

Hill Sprints
14x20m

Comments: woooooo felt great!! After this I chilled with a bunch of friends for over 6 hours and got a headache cuz of really greasy fast food....so read on for the aftermath

-ME Bench

1 Board Press
135x5
185x2
225x1
275x HALF WAY
265x 1/4

Comments: I had a short but EXTREME headache. My head was throbbing and hurting so bad when I attempted 275. I'm surprised I even got 275 half way up under the conditions I was under. Plus not too mention it was 10:30 at night. Trust me, i CAN bench 275. I F*CKING KNOW IT. Ironically, after taking tylenol, 30min after failing 275 my headache subsided and I had no pain. Seriously what the f*ck.

[Fullback_45]

I know what yu mean bout those headahces man. Absolutely hate those. Def have 275 in you!

[big_baller]

****.steel on 275, i'm gonna have to really bust my ass now. Can't let a sprinter beat me.

big jump from 225 to 275 too man, would of shocked the **** out of you.

[AJ010]

****.steel on 275, i'm gonna have to really bust my ass now. Can't let a sprinter beat me.

big jump from 225 to 275 too man, would of shocked the **** out of you.

Hey, sprinters are strong! Well ok, I'm only 155lbs :D

Did you know Ben Johnson squatted 600x6 and weighed only 175lbs?? He also benched 407x2 :eek:

Yeah, it sure did. But I know on a good day especially when my head isnt hurting like hell I can do it!

[big_baller]

Ben Johnson sounds crazy.

Do you have msn or anything steel?

[AJ010]

Busted.........i was trying to be a different person there lol.

Ben Johnson sounds crazy.

Do you have msn or anything steel?


Yeah Ben's crazy as hell...he was also the FASTEST MAN EVER. Back in the 80s and still has the fastest 10m split time

Yea, My msn is Pow3rFas@hotmail.com

AIM is Powerfas or IceRocka49

[AJ010]

12/5/04
-Coan/Phillipi Workout 7

Squats
135x5
225x3 *i could tell right here things werent gonna go good...these felt slightly hard
275x1
325x2 *damn, this was hard as hell....I only had 325x3 in me...not good...NOT GOOD

Deadlifts
135x5
225x3
315x1
(belt on)
365x1
430x2 *yet again I tied my PR...technically broke it because I didnt bounce the second rep, i put it down and regripped and pulled that ****er fair and square.

I passed on doing speed deads...

Power Shrugs
2x315x5 *super easy seriously...actually i pretty much just shrugged these no legs

Barbell Rows
2x215x5 *big pr!!

Underhand CG Pulldowns
300x3 *BITCH I JUST OWNED THE WHOLE STACK!!
285x4

Then.............................................. .........................

I just f*cked around on certain stuff. Dumbell curled 70lbs easy, bilateral machine rowed 315x5 pretty damn easy, tried militarying 190 on machine and missed heh, CG benched 225 super easy...and some other stuff

Comments
I'm pissed about squats, happy about deadlifts. I wonder if I'll ever squat 405lbs :( I'm going for 405lb squat and 500lb deadlift by track season...all at 156lbs or so. I dont think im anatomically built for the squat, seriously. For my height I'm long limbed and short torsoed, which is perfect for deadlift only really. Ah well, next week im deadlifting 455x2....a day that will live in infamy! If i am successful, triple bodyweight is almost in the bag. I might just max in 2 weeks....we'll see.

Later.

[Fullback_45]

Great job on the deads bro. You'r a pulling king! Can't wait to see how this turns out for you with the deads, def 475 im predicting in my crystal ball.

[RiNgMaSteR]

Awesome workout dude! 325 for 2 on squats is nothing to laugh at! You def will get at least 460-475 when you max on deads! Keep up the great work man!

[AJ010]

Thanks guys!!

HAHAHA Fullback, that was great i appreciate it bro!!

Ringmaster- heh i guess 325x2 aint too bad under pretty ****ty conditions :)

[big_baller]

Damn man, your looking strong on everything.......once you start talking to me on msn, you get the squat curse.

Block me now, if you ever want to be in the 400's for squat

Nah just kidding.

Good work

[Pro]

Nice barbell rows!!! Any tips? I can't do much weight at all on barbell rows.

[AJ010]

Damn man, your looking strong on everything.......once you start talking to me on msn, you get the squat curse.

Block me now, if you ever want to be in the 400's for squat

Nah just kidding.

Good work

Thanks man!! You're right though...DAMN YOU IM BLOCKING YOU! :mad: :D

Pro- thanks man! I'm just adding weight with a fury now. Thats all im doing. Seems like this deadlift routine is just getting strong overall. I started at 180 for pulldowns with a lil difficulty cuz of grip...now im at 300 no problems. Just avoid failure, and keep trying to add weight/reps.

12/7/04
-Acceleration Development + Max Velocity

Flying Sprints(20m accel zone)
3x15m *all done submaximally with the last sprint nearing 100%

Sprints
3x40m/3x30m/2x20m

Comments
It was soaking hardcore today. Rained like hell. But I'm dedicated. I went and sprinted my ass off. Felt fast as hell too! After my first 40m, i had this surge of power. I just kneeled down on the ground and looked at the track and my blocks. I thought to myself "this is what I do, this is my thing. In spring i want to be here living this same exact moment, and I want to leave everyone eating my dust!" And I sprinted one of the fastest 40m's it seemed. Just wait til the conditions are right! This is what I live for, this is who i am!

[RiNgMaSteR]

You should start timing yourself man! Way to sprint even though it was raining! Timing your runs will help you track your progress better, time like the 40 or 100 every couple weeks! Just an idea!

[AJ010]

You should start timing yourself man! Way to sprint even though it was raining! Timing your runs will help you track your progress better, time like the 40 or 100 every couple weeks! Just an idea!
Thanks man! I'm that dedicated! I will not be running the 100+ until my routine advances into near track season

12-8-04
-Recovery Work: Tempo

Tempo Runs
11x100m

Comments
Ran at ~65% of my 100m PR. Did NOT GET OUT OF BREATH at all! This is a pretty big achievement, as i usually breath fast mid way through! My fitness is really coming along!

[AJ010]

12-10-04
-Acceleration Development Aid

Hill Sprints
16x20m

Comments
Felt pretty fast for sprints on a soaked grass hill in the rain with cleats. Nice session though!

-ME Bench

Close Grip Press
135x5
185x3
225x1
250x1
255x 2/3 *just didnt feel strong today...sprints wore me out

Military Press
140x4
140x5 *nice!
135x1 wtf/115x5 *incredible loss of strength here...something went terribly wrong

Barbell Front Raises
3x95x6

Comments
****ty workout...ah well it was ok I guess.

-----------------------------------------------------------------------

12-12-04
-Coan/Phillippi Workout 8

Deadlifts
135x5
225x3
315x1
-Belt on
365x1
405x1
455x2 *HUGE PR!!! 2.92x bodyweight!!

Powershrugs
315x5
2x365x5 *easy as hell

UnderHand CG Lat Pulldowns
300x2 *worse than last week....heh i dont care!
2x255x5

Comments
I'm in heaven....well almost! Next week I might go for the big triple bodyweight deadlift!! Felt like I had 455x3 in me today!! GREAT WORKOUT TODAY!! Short and sweet. Bada ba ba ba I'm lovin it!!

[RiNgMaSteR]

OMG dude thats huge!!!!!!!! Now im really depressed im getting weak sitting on my butt and your pulling 455 for reps!!! Crazy stuff dude!!! Most people cant even pull 400 let alone rep 450 plus!!! Huge lift man! Damn, i have to get this ankle fixed!!

[Pro]

Nice workout!

I'm thinking about getting chains. Would you recommend them based on what you know about them? I'll probably get the starter set from elite fitness systems if I get them.

[SUSprinter]

I havent read the whole thread so guys dont snap on me if this has already been asked

Are you training on your own? Do you have a track coach or a training partner?

[AJ010]

Ringmaster- thanks dude!!! You'll be back in the game soon bro, i know it. Cmon bro, the race is still on to 500 :)

Pro- thanks! Well, chains are more so for an equipped lifter, HOWEVER they can be beneficial. I'd recommend bands moreso, as they are more versatile and serve a similar purpose as chains

SUSprinter- I train on my own. I've got my own template idea however, with the ideas and theories of charlie francis, although my template is more of a novice set up. I train alone.

[Porky]

HYOOOOOGE PULL THERE SIR.

very impressive 455 for repster

[AJ010]

HYOOOOOGE PULL THERE SIR.

very impressive 455 for repster

Thanks man!

[AJ010]

12-14-04
-Acceleration dev. and Max Velocity

Flying sprints(20m accel zone)
4x15m *submaximal except for last

Sprints
3x40m/2x30m/3x20m

Comments
Felt slow today...I was sprinting in 31 degree weather that according to weather.com feels like 21 F degrees....IN SHORTS AND SHIRT. I need to start wearing multiple layers, I was freezing the whole time.I figure 2 more months of such conditions, and itll start getting better again. Ahhh noooo...shiiit. Actually, itl;l start getting warmer in march, and I should be near the peaking time in my template, probably reaching peak in mid april-may. Ahhhh, anybody have any advice on what type of clothing to wear for cold as hell sprinting?

Anyways, I'll probably be going for a 475lb deadlift this sunday....wow...495 would be a treat :D

[Pro]

Ah, the benefits of living in Florida.




Felt slow today...I was sprinting in 31 degree weather that according to weather.com feels like 21 F degrees....IN SHORTS AND SHIRT. I need to start wearing multiple layers, I was freezing the whole time.I figure 2 more months of such conditions, and itll start getting better again. Ahhh noooo...shiiit. Actually, itl;l start getting warmer in march, and I should be near the peaking time in my template, probably reaching peak in mid april-may. Ahhhh, anybody have any advice on what type of clothing to wear for cold as hell sprinting?

[RiNgMaSteR]

Now thats some dedication sprinting when its that cold. Nice work man!

[Fullback_45]

Can't wait to see you make 475 fking official, Just imagine when your my age and pulling 600.

[AJ010]

Thanks guys!

12-17-04
-Bench Maxout

Benched 265lbs

-Accel Dev Aid

18x20m hill sprints

Comments: not bad....i just got sick today tohugh(12-19-04) when i was supposed to max the deadlift! :(

[BigBoyBruiser]

massive deadlifting bro...good job

[AJ010]

massive deadlifting bro...good job

Thanks man! Appreciate it!

I notice you're new here, welcome. What are your lifts?

Anyways guys, today I'm feeling somewhat better overall. Still cant believe I'm sick, what a bitch.

[AJ010]

I've lost my motivation to sprint. Just when I thought I could handle all hardships given to me (cold,rain)....I get knocked down.

It snowed last night, and a good amount too. It's 14 degrees F, and I still dont have a place to sprint inside. I need to talk to some people about sprinting inside my school, and FAST.

HELP GUYS!! IDEAS NEEDED.

[Porky]

u workout at home?

if ur local gym has a track. ask them if u can get a good deal and tell them ur just gonna use the track every once and a while.

or go to a mall. malls are for walkers but go when nobodies there and run maybe lol. i dunno would have to talk to the peeps there.

thas all i can think of

[BigBoyBruiser]

max's (i'm a PL btw)
bench-320
squat-425
dead-440

[AJ010]

u workout at home?

if ur local gym has a track. ask them if u can get a good deal and tell them ur just gonna use the track every once and a while.

or go to a mall. malls are for walkers but go when nobodies there and run maybe lol. i dunno would have to talk to the peeps there.

thas all i can think of

Well I do squats/bench at home, deadlifts at gym...sprints at the track.

There's no indoor tracks here :(

And thats another problem too...the mall is over 5 miles away. This is rediculous!
Thanks though, ill see if i can sprint in the school

BigBadBruiser-- DAMN...you're an animal. Whats your age/weight if you dont mind?

[BigBoyBruiser]

I am 18 yrs. old @ 5-8", 208 lbs. my squat is my best lift, my dead is lagging, your dead is pretty impressive man...especially at your age and wieght.

[AJ010]

I am 18 yrs. old @ 5-8", 208 lbs. my squat is my best lift, my dead is lagging, your dead is pretty impressive man...especially at your age and wieght.

Yeah dude thats one nice squat, I'm jealous haha. Yeah for your weight thats def. a good squat/dead....over 2x bodyweight.

Thanks man! I'm built to pull....I wish I could say the same about my squat =/

[AJ010]

I'm still sick...but new PR!!

Standing vertical jumped 29-30"!!!

[Younglifter14]

you ******* you ditched me, you were supposed to stay sicker longer then me :(

[AJ010]

you ******* you ditched me, you were supposed to stay sicker longer then me :(

Heh I'm still sick :) :(

When do you think you'll be better?

[IronBender800]

I'm still sick...but new PR!!

Standing vertical jumped 29-30"!!!

That vertical is climbing up there. Hope you feel better dude!

[big_baller]

29-30 inch vert is awesome steel, can you grab the rim?

[Younglifter14]

Heh I'm still sick :) :(

When do you think you'll be better?

im going to school tommorow, unfortuenatly its 3 15 am right now, so yea im going to school in another 4 hours

lol the saddest thing is that I could of went on wednesday, but decided to go in late (my brother would drive me). We both slept till 2 30 Pm (when school lets out lol), good times

[AJ010]

Thanks guys!!

Baller- nah man, im way too short at 5'6 to grab it from a standing jump....I can touch 9'5 in the air or so.....(i pushed up something that was almost 9'4.)....so if i learned how to do a running jump i have some confidence that i could touch rim.

If only I could running jump!! Then I'd show off....a 5'6 white boy touching rim

:D

Younglifta- Awwww that sucks man. ah well, no more fkin school for some time baby!

[AJ010]

Thanks guys!!

Baller- nah man, im way too short at 5'6 to grab it from a standing jump....I can touch 9'5 in the air or so.....(i pushed up something that was almost 9'4.)....so if i learned how to do a running jump i have some confidence that i could touch rim....or at least get very close

If only I could running jump!! Then I'd show off....a 5'6 white boy touching rim

:D

Younglifta- Awwww that sucks man. ah well, no more fkin school for some time baby!

[Fullback_45]

Better get your pansy ass ready for 475 this weekend! No excuses for not fking up 495 either oratleast having a go at it. The big day is almost here!

[big_baller]

475? Throw 485 on there and beat me steely boy....or arn't you man enough?

:D I've set the challenge

[AJ010]

Thanks guys!!!

Fullback- **** YEAH!! **** YEAH BROTHER!!! I've just gotta do everything according to plan

Balla- hahaha, how about I just 495 then? :D I accept the challenge, and I will overcome! Ok, I HOPE I can :)

BTW guys....last night I set a new PR!!

I closed the Captain of Crush #2....5 times!! 3 rep PR!!

And I dont even train grip :D

[JackBags]

What's your secret to your impressive dead man? ;) That's hott stuff baby.

[AJ010]

What's your secret to your impressive dead man? ;) That's hott stuff baby.

Teeheehee thilly you gotta do the coan routine! ;)

Hahaha thanks :D

[Pro]

Damn you might close the #3 soon! You might be getting certified in the next six months to a year. :cool:

I'm sure the deadlift strength you are getting is helping your crush out a lot.

[AJ010]

Damn you might close the #3 soon! You might be getting certified in the next six months to a year. :cool:

I'm sure the deadlift strength you are getting is helping your crush out a lot.

Haha thanks for the wishful thinking bro, but the #3 is one tough cookie! :D


Well guys, I'm feeling that tomorrow might be the big day. I think I'm going to max the deadlift tomorrow guys. Wish me luck, I'm really gonna need it.

[Pro]

I got my #1 captains of crush gripper and I couldn't close it. For some reason I am nearly as strong on the #2 gripper as I am on the #1. I must have got a very hard #1.

Good luck with tomorrow. I'm going to go pretty crazy with the weights for the next two weeks. I will bench press 250 then. Simply put, I am going to do the smolov squat routine for bench presses. The only thing is, I don't plan to take any rest days. I'll keep you updated with how it goes. The first workout starts... right now.




Haha thanks for the wishful thinking bro, but the #3 is one tough cookie! :D


Well guys, I'm feeling that tomorrow might be the big day. I think I'm going to max the deadlift tomorrow guys. Wish me luck, I'm really gonna need it.

[Porky]

good luck steal what u aiming for? 500?

[AJ010]

Thanks guys.

Pro- thanks. best of luck

Porky- thanks man. nah, im goin for 475

But im not maxing today, i feel horrible. I just pulled 315 to get an idea of how today would go(no warmup, no belt), and lets just say my back is tight and wont pull and me being sleepy doesnt help. I dont know what to do anymore...

sometimes....i just want to quit lifting and live in peace

[Porky]

Thanks guys.

Pro- thanks. best of luck

Porky- thanks man. nah, im goin for 475

But im not maxing today, i feel horrible. I just pulled 315 to get an idea of how today would go(no warmup, no belt), and lets just say my back is tight and wont pull and me being sleepy doesnt help. I dont know what to do anymore...

sometimes....i just want to quit lifting and live in peace

i was lookin forward to what u were gonna pull :(
dont give up keep on keepin on

[big_baller]

Too sick???

Have a look at my journal....nice little suprise for you ;)

quit lifting? You crazy?

[JackBags]

I think if you were to quit lifting would be a waste of potential. You have a lot of strength in you. I don't know about you, but lifting to me is my therapy, it is a place and time where you can escape everything else, challenge yourself, and have a battle with your mind. It is a release from everything, not to mention you get the satisfaction of knowing you're ungodly strong. Keep your head up and keep impressing me.

[AJ010]

Thanks guys.

Porky- thanks a lot...I've gotta get my head back together with a good maxout

Baller- good job on the 500 man! I'll catch you eventually....:D

Jackbags- Thanks a lot for the post man, i appreciate it. I think I'll keep on lifting. I'll do whatever it takes to keep on lifting and sprinting. I can only hope today I'm ready for whatever I'm about to face, either success or failure.
135x5/225x3/315x1/365x1/405x1/475x1

That's my plan....hopefully I'll hit the big 475.

[Porky]

ull get it. thats baby weight i could rep that 12 times

[Plasa]

Thanks guys.


sometimes....i just want to quit lifting and live in peace


what does living in peace have to do with lifting weights?
GROW SOME FUKIN BALLS!

[AJ010]

Porky- ha more like 20 times :D

Plasa- yeah, but lifting is my life really so when lifting doesnt go good(its overall been bad since august) im not happy/ in peace. but im not gonna quit. BTW what you liftin these days? I remember you were somewhere around 300dl I think like the summer of 2003.

[Porky]

haha ye 20 i forgot =)

[AJ010]

Well.....it didnt go as planned, but I'm content with my performance given that I still wasnt feeling 100%

Deadlift maxout:

135x5
225x4
315x1
(belt on)
365x1
405x1
475x .8 (I literally had 6" or less left to pull and I would have had it....it went a good deal up the thigh)

On a good day, I CAN pull 470-475....definately had 470 today.

So I'll just say a max of 470-475@156.2

So 3.01 to 3.04 times bodyweight!

It doesnt feel good to fail a weight when you're so close though!

Whatever, thanks guys for your support....I can finally rest...

But when I come back, ill train smarter, and watch out for potential dangers. Check this routine, tell me what ya think

[Fullback_45]

**** BRO! You should just hitched the **** out of that ****! Its all good, def impressive man, id wait until your 100% and just have anothe attempt at this mother ****er man.

[AJ010]

**** BRO! You should just hitched the **** out of that ****! Its all good, def impressive man, id wait until your 100% and just have anothe attempt at this mother ****er man.

In March I'm going for 500!!!

Thanks!!

By the way guys, check out my routine now!

[Pro]

I can see someone in the top 10 for best deadlift of all time someday!

[AJ010]

I can see someone in the top 10 for best deadlift of all time someday!

Thanks Pro! :)

One day....

Don't forget our bet by the way! :D

[Porky]

i dunno much about routines very little actually but it looks solid to me.

march eh? im lookin to max 500 maybe 500+ about the same time. april i think.

lets have a friendly race =).

whoever pulls the most on their maxout wins .

the prize is love lol.

edit: nice pull tho 475 is yours man. ur just a pull monster

[AJ010]

i dunno much about routines very little actually but it looks solid to me.

march eh? im lookin to max 500 maybe 500+ about the same time. april i think.

lets have a friendly race =).

whoever pulls the most on their maxout wins .

the prize is love lol.

edit: nice pull tho 475 is yours man. ur just a pull monster

Thanks man.

Sure, the race is on bro. :D Ima get some lovin hahaha

Thanks, i cant believe i got cheated out of 475 though =/

[Porky]

hehe ok its on =). and im the 1 thats gonna be gettin the lovins.

4 months is a long way away. i just want the routine to be done and pull 500 alrdy.

if i pull 500 ima get that junk video taped.

goodluck sir

[AJ010]

hehe ok its on =). and im the 1 thats gonna be gettin the lovins.

4 months is a long way away. i just want the routine to be done and pull 500 alrdy.

if i pull 500 ima get that junk video taped.

goodluck sir

It's on like donkey kong!

Yeah you'll have well over 500 I bet.

Def get it taped.

And you're the one thats gonna need the luck :D j/p...thanks man!

[Porky]

Its started like a fat man farted!

we both should hit 500+

u definately got me in deadlift right now tho. a reasonable guestimate on my max right now would be 450-460. but i get extra time so it all evens out =)


argh im so anxious to pull 500 now after all this talking about it