Weaka5hell's bodybuilding/powerlifting/oly lifting/sport training Journal

[WEAKA5HELL]

Tomorrow I'll begin my journal where I chart my progress until I am laid to rest or I become physically unable to lift any longer. I will go through more than a few programs and attempt to eventually turn this into a log book where I pursue different goals from bodybuilding, to powerlifting, sport specific training (baseball), and some olympic lifting. I'll go where ever my mind leads me and that's that. Each program will be done in a 12-16 week cycle, and every 3-4 weeks I'm going to deload, unless I feel overtraining start to set in. I may not post every day I lift or play, but I will post all my workouts. Here are my stats:

Age: 16
Height: 5'11
Weight: 160
bf%: ~12%
I won't be posting any pics because I fear pedophiles. These are my real numbers, I assume no one will question me because they are really nothing too astounding.

My first program I'm following is Dan John's Beginning Olympic Lifting Program. The program is simple and only requires a bar, weights, and a sound diet. The routine is (M/W/F split):

Front Squat (Clean Grip): 8,6,4
Hang Clean: 8,6,4
Military Press: 8,6,4

When the weights are too easy, I wil increase the load. My goals for the end of this cycle are to front squat my bodyweight, hang clean 175, and military press 135. If I gain weight during this then it will be a success as I'm still inseason for baseball right now. For this reason I can expect a reduction in body fat, but I really don't think that's necessary. If I have a game on a lifting day then I will lift after my game.

[WEAKA5HELL]

Today was the first day following the plan. I knew I'd have to take it light so that I could tell where I really am as far as regression from my time off. I think I underestimated myself nonetheless. In order:

Hang Cleans: 65x8,6,4
Front Squats: 65x8,6,4
Military Press: 65x8,6,4

Hang Cleans: Extremely easy. I hope I can hit 175 for four reps on these as I planned at the end of the full cycle.

Front Squats: I don't have a cage to do these in yet, but I should make it to 4xbw. These really tested the flexibility of my wrists, which also comes in hand for baseball. I'll probably end up keeping these for the workouts I follow in the future.

Military Press: By far the hardest of the three lifts. I need to make a wall to lean on so I can do these safer, as doing them while sitting up on a bench is not easy. I'm not sure if I will hit 135 for four reps, but we will see.

Grade: N/A

On another note, unless my hotel has a weight room in it, I'll have to take a two week break in late August. This pisses me off.

EDIT: Later today I did bodyweight pull-ups. I maxed out at 5, my goal is 20. The bar I'm using is a wooden 2x4, so it's a little different than on a normal pull-up bar.

[WEAKA5HELL]

Same thing again today. I decided that until I hit a weight I can't perform for each lift, then I'm going to use 10 pound increments each time. Before I lifted I hit some balls off the tee and after I hit I long tossed and hit some more, but I was hitting with a live pitcher.

Front Squats: 75x8,6,4
Hang Cleans: 75x8,6,4
Military Press: 75x8,6,4
Pull-ups: 6,3.5,1

I can tell already the exercise I will end up with the lightest weights on is military press. This lift is much harder than I perceived it to be. I will probably be able to increase the amount I can front squat and clean for a while. Pull-ups are a bitch, there is no way around it. Now I'm going to do the shoulder stretch and ice.

Grade: n/a

[WEAKA5HELL]

I lifted after work today, but my job is just stand around and press buttons on a cash register at the local family run grocery store, so not much of an affect. I hit my limit today for military press, but all my other numbers seem to be climbing. I'm adjusting my goal of military pressing 135 for four reps to 110 for four reps, as overhead pressing is much harder than I thought.

Hang Cleans: 85x8,6,4, Still easy, I've been able to power clean 150 before, so I'm stilling climbing, I'm keeping my goal of 175.

Front Squats: 85x8x6x4, Harder than cleans, I find that the last reps on the first set are the hardest, I'm keeping my goal of squatting bodyweight.

Military Press: 75x8, 75x3, 65x3, 64x4, Far and away the hardest. Need adjustment

Pull-ups: 6,5,1, Grip sucked on the last set, I may be able to do 10 on the first set in two weeks. Along with my goal of doing twenty, I'd also like to do 50 for a total after three sets.

Grade: B-

[WEAKA5HELL]

Could not work out today because I worked from 10 to 9 on two jobs. The first job was roofing, so I guess that can be considered a form of GPP as I was carrying around a lot of plywood. The second was working a cash register, so not much came from that besides a $60 check at the end. Will lift tomorrow.

[WEAKA5HELL]

Continued working out today, and made some gains with pull-ups too.

Hang Cleans: 95x8,6,4 Hit my chin on one of these during the set of 6, not much else that was exciting though.

Front Squats: 95x8,6,4 Had to listen to music to get through these. Rage Against the Machine solves nearly all my lifting problems

Military Press: 70x8,6,4 I can raise the weight on these again, too light.

Pull-ups: 8,3.5,2 Hit a set of 8, so I was pretty pleased.

Grade: C+, went too light on military presses, but I made gains with pull-ups to replace it.

For sports training, I have been practicing a lot of baseball specific drills, especially with hitting. My summer average is now .769, my OBP is .789, and I have 6 SB's. I don't have too many RBI's or runs because I hit 7th, and the kids who hit 8th and 9th blow balls, but I make the best of it.

[WEAKA5HELL]

Today was the hardest workout I've had so far, even without doing pull-ups, because I forgot how to count. I went through cleans and squats two times, because I had only 75 pounds on the bar when I needed 105, and I finished both exercises. I couldn't do pull-ups because my pull-up bar is outside, and anyone who lives in western New York can tell you there is about 3-4 inches on rain outside.

Military Press: 75x8,6,4 Not sure about next time

Hang Cleans: 105x8,6,4 Would have been easier if I wasn't so tired

Front Squats: 105x8,6,4 Same as cleans

Grade: n/a, didn't finish

[WEAKA5HELL]

Worked out after baseball game. I sucked, and I was in a terrible mood because my coach was more concerned with playing daddy's favorites and his butt buddies than realizing the truth. I really don't know how I kept playing through all this **** when I was 11 and 12, the fact that I have enough mental focus to deal with it now blows my mind.

Hang Cleans: 115x8,6,4 These are getting harder, going to have to get more focused

Front Squats: 115x8,6,4 Not as hard as cleans yet

Military Press: 75x8,6,4 Needed to get better form on these before moving up to 80

Pull-ups: 6,1,1 Big disappointment here. Mostly because I just got done playing baseball. My lats are getting stronger though

JOBE Exercises & DoggCrapp shoulder stretch

Grade: C, I can't wait to make the transistion from baseball games to my own personal practices and work.

[WEAKA5HELL]

After working, I came home and lifted. Quite simple. I was on my feet all day so my squat sucked, but that was all.

Military Press: 80x8,6,4 Not terribly hard, still need to progress slowly

Hang Clean: 125x8,6,4 Hard, but not bad enough where I couldn't finish

Front Squat: 125x2 Upper body was too sore to hold bar, lower body, feet specifically were too sore from standing all day at work

Pull-ups: 9,5,3.5 Best pull-up performance yet, nearly reached 20 total pull-ups

Grade: B-, good on pull-ups, not good on squats, but I'm progressing

[WEAKA5HELL]

I have reached a point of overtraining with my program, work, and baseball, so I'm waiting for baseball to end on Saturday, at which point I will be doing a Rippetoe's Starting Strength for a few weeks to get over my plateaus.