Beginner Power Training

[SoccerKid4]

Looking to add serious mass and explosive power for my athletic endevors. Never trained outside basic weight movements, but I'm going to explore olympic weightlifting, powerlifting, heavy compound movements, and polymetrics.

This will encompass my main training, but on the side I will be playing league soccer and doing some light jogging routines.

POWER!

[SoccerKid4]

I usually work 2 exercises at a time. break 1-2min between sets.

Morning Workout
Bodyweight Exercises

Chin-ups Normal 4 x 10, 8, 6, 4
Pull-ups Wide 4 x 4, 3, 2, 2

Push-ups (variety of hand stances) 6 sets 8-12 reps
Abslide (near full slide) - 4 x 8

Comments: Not enough room on my chinup bar for free mvement in wide grips. Push-ups felt great, going to go fully into clap, depth, and decline pushups. Abslide not fully mastered.


Night Workout
Power

Clean (120) 4 x 6,6,4,3
Military presses (80) 4 x 6,6,5,5

BB Bent-over Rows (120) 3 x 8 (ADD)
Single leg Calve Raises (bodyweight) 3 x 20

Bench Press (180) 5 x 5,5,4,4,4
Bicept curls DB (80) 5 x 5,5,5,4,2

Deadlift (230) 5 x 5,4,4,4,2
Tricept sitting extensions (tri bar) (50) 4 x 4,4,3,2

Comments: Starting olympic training with the clean. No room for clean and press. Form was a little iffy at first but i think i got the hang of it. Need idea's on other ways to train calves cause standing calf raises burn, but i have to do such high reps. no room for barble, maybe try balancing dumbells while doing them. First time using tri bar, hit different spot than ez bar. More the outside of tri's. Bent over rows need more weight added, 10 pounds.

[SoccerKid4]

Wisdom Teeth Removed on Thursday. Not allowed to Train untill monday.
Ive spent time creatining perfect 3 days a week intense program with lots of room for switching things up. Purchusing Whey Protien, AnimalPak Multivitamin, Fish Oil, Creatine Monohydrate.

[SoccerKid4]

Wisdom teeth have started to heal enough that they dont cause to much pain when working out. So im back at it.

Today

Box Squat 200 - 8,8,8,5,5

Deadlift 230 - 5,5,5,5,5

DB Swing 60 - 8,8,8
Single DB Lunge 60 - 6,6,6

Push-up Clap - 10,10,10
Dip -8,8,4

Squat jump 10 (medicine ball) - 12,12,10
Chip-ups 15 - 4,4,3

Chin-up -6

Thats it for day 1. Yoga Tonight.

[SoccerKid4]

Squat (210) 7,7,7,7,7,5 +

Deadlift (250) 5,5,3,2

DM Swing (70) 8,8,8 +
Side Lunge DB (70) 6,5,5 +

Stiff Deadlift (130) 8,8,8 +
Clean (110) 5,5,5 +

Bi Curl DB (80) 5,5,4
Bench Press (180) 5,5,5 +

_-Need more reps next time on squat (at least 15 for the first set). Back of spine hurts from bar in squat, hopefully pain goes away with strength increase.

2 day break needed.

[SoccerKid4]

Not my greatest Workout. Felt Mentally weak and subpar. Tought to get through this workout.

WORKOUT:

Squat (230) 7,6,5,5,3

Bench (180) 5,5,5 (weak spotter, wouldve hit higher weights 210 next time)

Deadlift (250) 5,4,2 (hands couldnt hold on)

StiffLeg Deadlifts (150) 8,8,8 (add 20pds next time)
BB Row (110) 8,8,8 (add 10pds next time)
Front Squat (110) 8,8,8 (add 10 pds next time)

Lunge (70) 5,5,5 (8 reps next time)
DB Swing (70) 8,8,8

[SoccerKid4]

Focusing on proper form and concentration on movements. Everything went great. Adding less volume to workout so i can workout more often.
WORKOUT

Squat (220) 7x5 7700
Calf Raise() 6x5

Bench (210) 3x3 (assisted after 1st set, 2nd rep) 1890
Arnold Press (80) 6,6,4 1280

Stiff Deadlifts (150) 3x8 3600
Lunge (80) 3x5 1200


Total Volume: 15,670
Legs: 12,500
Upper: 3,170


Creatine Start: 2 scoops (until oct.28 then cut back to 1)

[SoccerKid4]

Chest hurts internally. Hurts when i breath deeply or stretch backwards(bridges ie.). Hopefully it goes away as it is iratating.
WORKOUT

hamstring raise 3x7
1 leg squat doorframe 3x5

Deadlift (250) 3x5 3750
DB swing (60) 3x12,12,8 2160

Clean (110) 3x5 1650
Front Squat (110) 3x7 2310

Lunge Walk DB (60) 3 x 8,4,4 950
Row (156) 3 x 5,5,4 2150

Total Volume: 12970
Legs: 8000
Upper: 4970

Creatine Last day of 2 scoops
whey 2 scoops
cold/hot shower

[SoccerKid4]

Legs felt weak but upper body felt like it needed a workout, so i did an upper body workout. Chest hurts less internally. Maybe its from creatine overload.
WORKOUT

Chinups (15) 3 reps
Chinups 3x 9,7,5
back chinups 2 x 4,3

Bench Press (190) 5x5 (assistance on last 2 reps 2nd set on) 4750
Military Press (80) 5 x 7,5,4,4,3 1840

Bi Curl (80) 3 x 5(tough) 1200
Tri Curl (50) 3 x 4 (tough) 600

Total Volume: 8390

[SoccerKid4]

Increase 5 pounds next time if able to complete 5x5.

Monday
Squat
Clean
Deadlift

Wednesday
Deadlift
Bench
Squat

Friday
Bench
Squat
Clean

Assist Exercises bodyweight
pushup
chinup
dip
windshield
1 leg squat
1 leg deadlift
ham raise
hanging legraise
calf raise
ab-slide
jump squat
jump up

Superset Exercises
military press
row
bi curl
tri extension
lunge
db swing
stiff deadlifts
upright row
heavy row

[SoccerKid4]

Warmup
ham raise assisted - 7,7,7
1 leg squat assisted - 5,5,5

WORKOUT
Squat (225) 5,5,5,5,5
Calf Raise () 21,21,21,21,21

Clean (115) 5,5,5,5,5
Front Squat (115) 5,5,5,5,5

Bench Press (180) 5,5,5,5,5
Military Press (180) 5,5,3,3,3

Warmdown
Chinup 8,5,5
Triangle Push-up 16,10,10

[SoccerKid4]

Going with 3 times a week, 3x5 (sets/reps), 6 exercises,2 warm-up,2 warm-down

YESTERDAY EVENING
Workout
clap pushups()10,10,8
ab-slide() 12,12,12

Squat(230)5,5,5
DB Swing(60)12,12,12

Clean(120) 5,5,5
Front Squat(120)5,5,5

Deadlift(245)5,5,5
Lunge(60)8,8,8

No Warm-down, too tired

[SoccerKid4]

Still pretty sore from last workout.Did Yoga Workout for an hour last night, relieved some sorness, will do again tonight.

Workout
Chin-up()10,5,5
rear chinup()3,3,3

Deadlift(250)5,5,5
Bi-Curl(80)5,5,5

Bench(185)5,5,5
Pullover(50)5,5,5

Squat(235)5,5,5
DB Swing(70)12,10,8

[SoccerKid4]

Saterday DAY 3

Last 3 days been munching holloween leftovers. Not feeling good at all.Headache too. Not bad enough to stop workout today after missing one yesterday. Intense focus!

Chinup(15) 5,3,3
front Chinup()3,2,2

Bench(190)5,5,5
Military(80)5,5,5

Squat (240)5,5,5 Getting the hang of squats. Feeling easy!
DB Swing(70) 12,12,12

Clean(125)5,5,5
Front Squat(125)5,5,5

dip()12,7,7
decline Pushup()13,10,10

Intense Focus is needed for best results possible. It is the key to a good workout and I'm going to remind myself all the time to be focusing intensly on whatever im doing or want to be doing in life in general. Its lifting weights for the mind. Adding buddhist essense into my life. Intense Focus!

[SoccerKid4]

I have got the bar to rest in a proper spot on my shoulders. No more pain from the bar digging into my spine, and I feel like I can lift a ****load more weight. I might start doing 5 sets for squats, since legs need more work then the rest of the body. But I'll wait another week before I do that.
yesterday
WORKOUT

1 leg squat assisted() 6,6,6
ham raise assisted() 8,8,8

Squat (245) 5,5,5 easy
Bi-Curl db (80) 5,5,5

Clean(130) 5,5,5
FrontSquat (130)5,5,5

Deadlift(255)5,5,5
Tri-Curl db(40)5,5,5 easy

Pushup clap()10,10,10
windshields()10,10,10 exhausting

been suffering a calf injury for past few weeks. My calf muscles are extremly tight, stuck at all times in flex, never relaxing. Makes it really hard to run for more than a minute, but doesnt really affect my lifting. Started this saterday massaging it several times a day.

[SoccerKid4]

Chinups()11,7,6
Hanging leg raises()5,5,5 killed my hands

Bench(195)5,5,5
Arnold Press()6,6,6

Squat(250)5,5,5
DB Swing()13,13,13

Dips()10,11,10
decline pshups()14,8,8

My lower back was sore and tired, didnt feel confident lifting heavy deadlifts, didnt want to risk injury. I'll add in some t-bar rows next workout to make up for it.

[SoccerKid4]

Aerobic Day 1

Swimming(40min):42 laps

[SoccerKid4]

Body/mind exhausted from weekend activities.
Yesterday evening

WORKOUT

chin-ups()11,5,4
chinups(15)3,2,2

Squat(260)5,5,5 easy
DB Swing(70)14,14,14

Deadlift(260)5,5,5
Lunge(70)8,8,8 killer aerobic excersize

[SoccerKid4]

Switching from heavy weights, to an easyer more aerobic bodyweight workout for the next two weeks(add 5 reps each workout). My body is screaming for a break.
Yesterday
WORKOUT

Jab-100
Cross-100
Cut-100
Hook-100
Squat Jump(10)-50
squat-100
pushups-50
jump ups-10 (by now im dead tired, my aerobic conditioning is ****)
chin ups-15
dips-15

[SoccerKid4]

Legs still really sore from last workout,didnt work them much today, only jumpups

Jab-105
Cross-105
Cut-105
Hook-105
Chinups-20
Pushups-55
Jumpups-15
Dips-20

[SoccerKid4]

swimming: 48 laps

[SoccerKid4]

Jab-110,50
Cross-110,50
Cut-110,50
Hook-110,50
Chins-25
pushups-60
squat hold-60 sec
dips-25

[SoccerKid4]

swimming (20): 30 laps

[SoccerKid4]

swimming (30): 40 laps

[SoccerKid4]

Not enough time for full workout. Was away friday

Jab:100,50,25
Cross:100,50,25
Upper:100,50,25
Hook:100,50,25
Chins:30

[SoccerKid4]

Kundalini Yoga:1 hour
Soccer: 1 hour game

[SoccerKid4]

Push-ups:50,25
Squats:50,50,50
Dips:30

[alancymru]

no offence but ur always complaining seriouly shut up bout it we all have problems there always sumtin worng wiv u

[SoccerKid4]

wow, thanks buddy. Im actually just writing comments on how i was feeling that day for myself to look back on, to see how my lifts were affected. so SHUT THE **** UP BITCH!@ If you want to write in MY, i say MY journal, then make it something positive.

[SoccerKid4]

Starting back up, slacked off this week. Same as last workout.

chins-30
pushups-50,25
squats-55,55,55
dips-30
plank hold-45s
squat hold-65s