varsity football next year... PLAYING!

[DriveMyWhey]

ok so somehow i have a big heart rate(110-120 resting) and i will have to go to a cardiologist and i will devote a huge chunk of my training to cardio, but next year i'm moving to a new high school, this new high school is one of the worst in the whole city, my friend told me the key to success for me there will be lifting REALLY heavy in the gym in the school and playing football, PLAYING.

so i'm going to do that with WS4SB, the first version - the 3 day split.

this is my macros(not exact) -

3600 calories
250 pro
380 carb
120 fat


i'm eating with John Berardi's system; instead of calculating macros i'm eating 5-6 pro+carb meals on bulk and on cut 3 pro+carb and 2 pro+fat meals.

I'm using only whey and not planning to go past that.

[Makc]

You're in a simular position I'm in.

I'm going to be starting football next year, and I'm pretty much on the same page as you. I go to a highschool like that, where football means people will respect you more. Trust me, I get a load of crap for not playing football. So, I've been pursuaded to join. :P

Good luck out there, definately will be watching this.

[lifthard72]

dude good luck i will also be watching if ya have any questions pm me i hope you continue to lift hard and you will be a star during football

[DriveMyWhey]

skipped a workout, really couldn't get to the gym today

guess i'm going to start with a power leg day

[DriveMyWhey]

****, the immigration adviser told my dad that if we want to stay in Canada, we have to move the paper work through the jewish community, and that I have to stay in this damn private school.
I will still train for football, I guess i'll move at grade 12... it will be a little wierd you know? pretty wierd to move school at grade 12... but i'll move, i have to.

Today's workout(moved yesterday's workout to today)

Close grip bench press 130 RM5(not true RM though)
Incline DB bench, 40's,10-8-8
Seated cable rows, 140lbs, 4x15
Seated DB "power cleans", 15's, 3x15
Hanging leg raises 4x15

[DriveMyWhey]

lol it's funny how things work out differently.

my dad decided that we'll move to Toronto next year's summer, and that I may be able to go to the school I wanted to next year

so BALLIN!!!

yesterady I had this workout

Barbell Incline bench press,
bar
bar
85
115
135(RM4)
120(RM5)
115
115

Flat db bench
30's
20-20

Superset Seated cable row(Double D handle) with DB rear flies
180lbs, 15's.
12,12-12,12-12,12-12,12

DB shrugs
65's
15-15-15-15

Standing DB hammer curls(both arms at the same time)
25's.
11-8-8




this workout showed me how weak I am after sacrificing nutrition(although the 30 lbs db bench is not really what I can do with 20 reps)

[DriveMyWhey]

today's

Stair jump
4th step
3-3-3-3-3-3-3-3
30 sec rest

5th step is jumpable but I don't have the stability and I fall backwards.


Barbell reverse squat, front foot elevated
85lbs
12,12-12,12-10,10(only by 3rd set I realized that I was supposed to do a max of 10 reps per set)


45 degree hyperextensions
25 lbs.
12-12-12-12

Leg raises(legs are straight[a little bent on knee but no the one that takes the knee to the abs])
15-15-15

[DE_58]

why 20 rep sets on db press? Is that in the ws4sb? Good luck man. If you get lost - Deadlifts, Squats, Cleans. Beat the hell out of your core strength.

[_Buckeye_]

What school in Toronto you goin to brah? (no stalker)

A lot of schools around here have teams except the one I go to of course. Gonna play for the OVFL instead though.

[DriveMyWhey]

why 20 rep sets on db press? Is that in the ws4sb? Good luck man. If you get lost - Deadlifts, Squats, Cleans. Beat the hell out of your core strength.

2XMAX reps, you determinate the weight by that you have to do the 1st with 15-20 reps. on the second 2nd i could rep like 5 reps more, but this actually got boring.

What school in Toronto you goin to brah? (no stalker)

A lot of schools around here have teams except the one I go to of course. Gonna play for the OVFL instead though.

I'll put it that way; I'm moving to Toronto in the summer of 2010, and this year, 2009, i'll sign to the school I wanted to go.

[DriveMyWhey]

Yesterdays:

1. body weight pushups(regular) 3XMAX
25-17-14

2. Superset Pullups with face pulls 3-4x8-12
face pulls 90lbs, body weight pullups
8,12
8,12
6,12
4,12

3.DB lateral raises 4X8-12
15lbs dumbells
12-12-12-12

4. Superset Barbell shrugs(8-10) with tricep pushdowns(15-25)
Barbell shrugs 205lbs, tricep pushdowns 65lbs
10,15
10,15
10,15
10,15

5. Plate pinch 2-3X2-3
2 thick 10lbs plates
these are seconds:

15-10-10 , 15-15-15
15-15-15 , 15-15-13
15-13-13 , 15-10-10

[DriveMyWhey]

enough with this ****, i'll log my diet too, i missed an important max effort leg day.

sounds hard but i'm glad that my dad will now get back to his job and stop with these stupid days offs, he was 10 days at home and it drives me crazy, NO ONE SINGLE DAY WITH THE MACROS



i ate meanwhile

3 scrambled eggs+1/2 cup milk
2 cups milk

23 g protein worth of cheese
some rice(about 30-40 g carb)
very little meat

1 cup milk
about 100 g carbs(from ****ty food, mostly from flour)

i'll get these damn macros, i'm off to an ME upper body

[DriveMyWhey]

lol it's funny how things work out differently.

my dad decided that we'll move to Toronto next year's summer, and that I may be able to go to the school I wanted to next year

so BALLIN!!!

yesterady I had this workout

Barbell Incline bench press,
bar
bar
85
115
135(RM4)
120(RM5)
115
115

Flat db bench
30's
20-20

Superset Seated cable row(Double D handle) with DB rear flies
180lbs, 15's.
12,12-12,12-12,12-12,12

DB shrugs
65's
15-15-15-15

Standing DB hammer curls(both arms at the same time)
25's.
11-8-8




this workout showed me how weak I am after sacrificing nutrition(although the 30 lbs db bench is not really what I can do with 20 reps)

Incline barbell bench press
RM5 125 lbs

Flat DB bench(rest only 2 min instead of 3-4)
35's
20-14

Superset Seated cable row(Double D handle) with DB rear flies
180lbs, 15's
12,12 X 4
stricter form with seated cable rows, pulled with elbows not arms.

DB shrugs
70's
15 x 4

Standing DB hammer curls(both arms at the same time)
25's
12-12-8

[DriveMyWhey]

today's

Stair jump
4th step
3-3-3-3-3-3-3-3
30 sec rest

5th step is jumpable but I don't have the stability and I fall backwards.


Barbell reverse squat, front foot elevated
85lbs
12,12-12,12-10,10(only by 3rd set I realized that I was supposed to do a max of 10 reps per set)


45 degree hyperextensions
25 lbs.
12-12-12-12

Leg raises(legs are straight[a little bent on knee but no the one that takes the knee to the abs])
15-15-15

Stair jump
hell yeah at success
first set all three jumps made the 5th rep with fine stability, the other sets i didn't have enough "explosiveness" left in me, it's really like any regular lift.
the other 7 sets(x3 reps)did the 4th step, maybe if i wouldn't be concentrating that much and maybe less happy maybe i could have done the 2nd set too.


Barbell reverse lunge, front foot elevated

115lbs
8,8-8,8-8,8
knee feels a little weird only at the first rep...

45 degree hyperextensions
35 lb plate
12-12-12-12

Leg raises
15-15-15-15


can't really take care of my nutrition yet

[DriveMyWhey]

Yesterdays:

1. body weight pushups(regular) 3XMAX
25-17-14

2. Superset Pullups with face pulls 3-4x8-12
face pulls 90lbs, body weight pullups
8,12
8,12
6,12
4,12

3.DB lateral raises 4X8-12
15lbs dumbells
12-12-12-12

4. Superset Barbell shrugs(8-10) with tricep pushdowns(15-25)
Barbell shrugs 205lbs, tricep pushdowns 65lbs
10,15
10,15
10,15
10,15

5. Plate pinch 2-3X2-3
2 thick 10lbs plates
these are seconds:

15-10-10 , 15-15-15
15-15-15 , 15-15-13
15-13-13 , 15-10-10

1. body weight pushups(regular) 3XMAX
28-20-15

2. Superset Pullups with face pulls 3-4x8-12
face pulls 100lbs, body weight pullups
8,12
8,12
6,12
5,12

3.DB lateral raises 4X8-12
15lbs dumbells
12-12-12-12

4. Superset Barbell shrugs(8-10) with tricep pushdowns(15-25)
Barbell shrugs 185lbs, tricep pushdowns 90

15,15
15,15
15,15
15,17
another set of pushdowns to strengthen my triceps

mistakenly did 15 reps on shrugs(lulz) and i guess that my first time doing the pushdowns wasn't 65 pounds, probably 80 or 75

didn't do plate pinches because i wasn't at the same gym and they don't have the same plates(sizes) and the grip killed me on shrugs, i really don't know why.. it's funny cause holding the 205 lbs was so easy last week and this week i could barely do 5 without dropping it(this is why i also deloaded).
Although nothing is wrong with shruging how much your grip allows you, dropping it on the spotters, lifting again and finishing that ****




meanwhile I ate

2 eggs,2 milk, 4 slices cheese, 2 bread, mac'n'cheese and a patty
i think i'm going to make the requirements without supps.

[DriveMyWhey]

ok so I got to a conclusion that my body is not built for WS4SB, simply that program isn't working for me(except explosive strength)


This is already the 2nd week of a program that Vermonta suggested for me:

Bill Starr's Beginners 5x5

set 1 35% of target set 2 70% of target set 3 80% of target set 4 90% of target set 5 target

Monday - Heavy Day
Powercleans - 5 sets of 5
Bench - 5 sets of 5, 1x10 weight from 3rd set ( add 10 rep pump sets after 8-12 weeks on program)
Squat - 5 sets of 5, 1x10 weight from 3rd set

Wednesday - Light Day
Powercleans - 5 sets of 5
Bench - 5 sets of 5, 1x10 weight from 3rd set
Squat - 5 sets of 5, 1x10 weight from 3rd set
set 5 use weight from 3rd set of Monday

Friday - Medium
Powercleans - 5 sets of 5
Bench - 5 sets of 5, 1x10 weight from 3rd set
Squat - 5 sets of 5, 1x10 weight from 3rd set
set 5 use weight 4th set of Monday

Leg extensions and leg curls 1x20 and 1x10 OR 1 set of Stiff leag dead lift each workout 1 workset




I thought it would be nice to start properly so I'm writing only now:

Today is yesterday's workout, and tomorrow's workout will be the day after tomorrow, next week I'll get everything to mon-wed-frid.


Power clean 105 lbs

Bench 130 lbs

Squat 175 lbs


Stiff leg deadlift 165lbs 10 reps

[DriveMyWhey]

Light day

Power cleans 90 lbs 5x5

Bench 110 lbs 5x5

Squat 150 lbs 5x5

SLDL 155 lbs 1x10

[DriveMyWhey]

Heavy day


Power clean 110lbs 5x5

Bench 135lbs 3 reps only, friend made me laugh, going to murder.

Squat 185lbs 5x5


SLDL 170 1x10

[DriveMyWhey]

Light day

Power clean 95lbs 5x5

Bench 115lbs 5x5

Squat 160lbs 5x5


SLDL 165lbs 1x10


GPP:
clean&press 65#
work 60 sec, rest 45 X 3
16-16-16

[DriveMyWhey]

i did this post today, to just say that I CAN DUNK!!!!!!

the low ring though(3 inches below official), but still that's an amazing accomplishment for me, i remember how i could barely touch the white celly thingy(lol actually don't know the name), now I CAN DUNK!!!


and yeah, I dunk from a dead stop, no running or anything, I bet that by the end of the year, I'll probably be 5'10, 170-180 lbs, and dunk that bitch, i'll dunk the official ring.

[correll28]

football is all about speed..make sure you do speed work and eat to get a clean body. there are millions of big guards out there..the good ones are strong and FAST

[DriveMyWhey]

I got convinced to do WS4SB again, in an other way.


Monday's:

Barbell bench
135 RM5

Decline DB bench
40's
10-10-10-10

DB row
70lb db
15,15 - 10,10 - 10,10 - 10,10

face pulls
100lbs
15-15-15-15

Leg raises
15-15-15

[DriveMyWhey]

though today is a day off I did static stretches for about 20 min
then basketball

[DriveMyWhey]

Yesterday

ME lower body


Squat 205 lbs RM5

Single leg squats, rear leg elevated, 25lbs dumbells
8,8-8,8-10,10-10,10

Pull throughs
120lbs
10-10-10-10

Wrist roller
10lbs
1 rollup+1 rolldown = 1 set
3 sets







I also played basketball two hours prior to the workout, so i could do better.
light weight buddy

[DriveMyWhey]

forgot to update.




RE upper body


Barbell pushups(unweighted)
30-18-18

Skull crushers
40lbs
4x10

Pullups(regular grip)
10-5-4-4

Cable lateral raises
20lbs
8,10-10,10-10,10-8,10
right shoulder stronger than left one
did another set for the left one

Alternate DB curls(seated)
25's
10,10-10,10-10,10

abdominal circut: crunches, leg raises, flutter kicks, V reaches
15,15,20,15 X 3


concluded my workout with destroying my triceps with pushdowns.

[DriveMyWhey]

Started today 40-30-30 diet, 3300 calories a day
250 pro
333 carb
110 fat



today's workout:

Bench RM3 145
can't believe i actually done it, any went so easy, i tried 140 at first, then 145.

Decline
45's(50's were used when i came looking for them, and still used when i finished with the 45's...)
4x10

DB row
75lb DB
10,10 X 4

face pulls
120lbs
4x15

Leg raises 3x15









can't wait for ME lower body

[DriveMyWhey]

Yesterday ME lower body


Squat 225 RM3

Single leg squats(back leg elevated)
30lbs dumbells
10,10 X 4

Pull throughs 120lbs
10 X 4
I thought the previous weight was 110, so i used the same weight.

Wrist roller
10lbs
last set i done 2 rollups and 2 roll downs.
i should mention here that now and last time i've done them, the arms fully were extended, makes it harder, and elbows are pretty much stiff.

[DriveMyWhey]

RE upper body


Barbell pushups(unweighted)
38-20-13

Skull crushers 40lbs
thick bar
4x10

Pullups(regular grip)
10-5-3-5

Cable lateral raises
20lbs
10,10 X 4

Alternate DB curls
30's
8,8-8,8-6,6

Abdominal circuit X 2




finished the workout with 2 sets of cable pushdowns


kinda fail on the pullups, but it's more because i couldn't get a serious warm up and the atmosphere in the gym i went to(not the one i did all my other workouts) sucks balls and is so small and crowded

[t_rave]

Try doing some deadlifts or powercleans if you're just trying to gain strength for football. I don't do Deadlifts right now because im an itoit and used bad form on heavy weight on way down.

[DriveMyWhey]

Try doing some deadlifts or powercleans if you're just trying to gain strength for football. I don't do Deadlifts right now because im an itoit and used bad form on heavy weight on way down.

i'm rotating the lifts every 3 weeks, i have a list already planned out, snatch grip deadlift in 4 weeks