Yo u are a freakin aminal in tha weight room. I wanted to ask u how often do u switch out ur heavy loads like the 3-5 ones. Also how do u increase the weight on ur lifts.
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Thread: Moose45's WS4SB3 Football
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02-15-2010, 07:20 PM #121Registered User
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02-15-2010, 07:55 PM #122Registered User
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Thanks....but I'm not quite sure you are asking with this question??Originally Posted by BeastAndPower
M.S. Exercise Physiology - Powerlifter - Strength and Conditioning Coach - Personal Trainer
Current goals: Bench 400, Squat 545, Deadlift 550
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02-15-2010, 07:59 PM #123Registered User
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Question 1: How much weight do u increase ur max lifts by
Question 2: How often do u rotate ur max lifts
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02-15-2010, 08:09 PM #124Registered User
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Ok...haha I'm slow tonight sorry.Originally Posted by BeastAndPower
Q1: I use three week periods. For three weeks I have a set of warm ups that I keep the same and normally all my lifts are the same until the last set. I go for 6 sets (3 warm up, 3 working), but the first 5 will be the same for 3 weeks.
Ex. Bench
45x10
135x8
185x5
225x3
245x3
!!!x3
For the !!! set I use whatever weight I feel I can do for three reps. I don't go into my workout thinking, I am gonna try for 260 for 3 reps today...but rather I finish my 5th set and decide how much weight to use. I always do keep in mind what I did the week before however, and often times I will try to beat it by 5 to 10 lbs...recently I have been trying to beat it by 5 lbs.
Q2: Every three weeks I change it up for all max lifts, and most of the other lifts as well.
Ex. ME Upper
Week 1-Flat BB Bench
Week 2-Flat BB Bench
Week 3-Flat BB Bench
Week 4-Incline BB Bench
Week 5-Incline BB Bench
Week 6-Incline BB Bench
etc.M.S. Exercise Physiology - Powerlifter - Strength and Conditioning Coach - Personal Trainer
Current goals: Bench 400, Squat 545, Deadlift 550
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02-15-2010, 10:54 PM #125Registered User
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Way way way happier with your mouth open HAHA nice brehOriginally Posted by moose45
Psalm 18:32
It is God who arms me with strength and makes my way perfect.
WS4SBIII
Jim Wendler's 531
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02-16-2010, 03:27 AM #126Registered User
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Tried those last week with a barbell for the first time... felt very awkward. I'm doing them now with DB's and it feels 100x more comfortable.Originally Posted by moose45
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02-16-2010, 03:15 PM #127Registered User
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Week 13
Tuesday-DE Lower
Dynamic Box Squats
155x8
155x8
155x8
155x8
Bulgarian Split Squats
20 DBs x 8 (each leg)
20 DBs x 8 (each leg)
20 DBs x 8 (each leg)
Natural Glute Ham Raises
BWx10
Hanging Leg Raises
None
Summary
Lame Workout
Awesome Stuff
NoneM.S. Exercise Physiology - Powerlifter - Strength and Conditioning Coach - Personal Trainer
Current goals: Bench 400, Squat 545, Deadlift 550
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02-16-2010, 03:29 PM #128Registered User
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What are you using to hold your feet down while doing GHR?
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02-16-2010, 03:43 PM #129Registered User
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I had my lifting buddy hold my feet...thats why I only did one set, it was strong homo. I normally use a ladder...yes ghetto.
M.S. Exercise Physiology - Powerlifter - Strength and Conditioning Coach - Personal Trainer
Current goals: Bench 400, Squat 545, Deadlift 550
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02-16-2010, 05:03 PM #130Registered User
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- Location: Rochester, Minnesota, United States
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Where in Minnesota are you from?
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02-16-2010, 05:19 PM #131Registered User
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Floodwood/Meadowlands.
It's like 30 minutes from Hibbing and like an hour form Duluth.M.S. Exercise Physiology - Powerlifter - Strength and Conditioning Coach - Personal Trainer
Current goals: Bench 400, Squat 545, Deadlift 550
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02-17-2010, 12:00 PM #132Registered User
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- Location: Rochester, Minnesota, United States
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Your way up north . . . my girl goes to UMD. I'm from the southeastern part of Minnesota.
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02-17-2010, 01:39 PM #133Registered User
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Nice man, where you from?Originally Posted by zkrugs67OG
M.S. Exercise Physiology - Powerlifter - Strength and Conditioning Coach - Personal Trainer
Current goals: Bench 400, Squat 545, Deadlift 550
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02-17-2010, 01:44 PM #134Registered User
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Wednesday - Agility
S1XM4N's Jump rope Routine
There are 11 total jumping motions. Each motion should be performed for 60secs. After the 60Secs are up you rest for 30secs then continue to the next jumping motion. You do doubles to exhaustion. (I included the video demonstration in my "Awesome Stuff" section.)
1.) Both Feet
2.) Right Leg
3.) Left Leg
4.) Scissors
5.) Lunges
6.) Frogs
7.) Front to Back
8.) Ski
9.) Double Right/Left
10.) Boxes
11.) Doubles
Summary
I am gonna be adding in and trying new things for increased agility on Wednesdays. I have about 6.5 months til football starts and I wanna be the biggest, strongest, and fastest kid out there. Me=Very determined!M.S. Exercise Physiology - Powerlifter - Strength and Conditioning Coach - Personal Trainer
Current goals: Bench 400, Squat 545, Deadlift 550
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02-17-2010, 02:41 PM #135addiction
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film your self box squatting, i'm interested in seeing how's a 5'11 person foot placement, width and how far you go back(do what you always do).
4 plates, wow. shame on me, you're a junior in highschool like me, yet you're so much stronger and heavier. **** me, i'm going to stuff my self till pukage.
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02-17-2010, 02:44 PM #136Registered User
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Hey man I do use a fairly high box (17"), I will probably tape myself on Friday if I can. Just work hard man, I have some good genes here and there that help out a lot.Originally Posted by DriveMyWhey
M.S. Exercise Physiology - Powerlifter - Strength and Conditioning Coach - Personal Trainer
Current goals: Bench 400, Squat 545, Deadlift 550
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02-17-2010, 03:44 PM #137addiction
- Join Date: May 2008
- Location: Canada
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i won't say i have bad genes either. i'm progressing really really well. its my own fault(diet) that i didn't progress as i could have last year.Originally Posted by moose45
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02-17-2010, 06:36 PM #138Registered User
- Join Date: May 2009
- Location: Rochester, Minnesota, United States
- Age: 33
- Posts: 65
- Rep Power: 183
Kasson, 3AAA school by RochesterOriginally Posted by moose45
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02-17-2010, 06:58 PM #139Hai guiz!
- Join Date: Dec 2008
- Location: Virginia, United States
- Posts: 3,299
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What're you doing to drop your 40 time? Mine is around where yours was (5.1) but I'm unsure after my ankle sprain.
Are you learning technique, ect?"Giving your best is more important than being the best."
I train as an athlete, not a bodybuilder.
REPS for SUBS.
http://forum.bodybuilding.com/showthread.php?t=125690683
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02-17-2010, 07:28 PM #140addiction
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i don't think its something to worry about, unless he's attending a combine.Originally Posted by TheHitStick
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02-17-2010, 07:40 PM #141Registered User
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Well first of all, I have never done speed training...ever. Yes I know its crazy. I will be doing the WS4SB 3 speed template once the snow clears. I will be working on technique when doing my 10 yard sprints and such.Originally Posted by TheHitStick
I am planning on working on my 40 just so I have an accurate time to tell the colleges interested in me what I run...considering thats what they want to know most of the time. I may also hit up a couple combines this summer...undecided though.Originally Posted by DriveMyWhey
M.S. Exercise Physiology - Powerlifter - Strength and Conditioning Coach - Personal Trainer
Current goals: Bench 400, Squat 545, Deadlift 550
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02-18-2010, 02:33 PM #142Registered User
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Week 13
Thursday-RE Upper
Chin Ups
BWx15
BWx15
BWx15
BWx15
Lat Pull Down SS Incline Rear Delt Flyes
150lbs SS 25 RDF
150lbs SS 25 RDF
130lbs SS 25 RDF
130lbs SS 25 RDF
DB Military Press
40x12
40x12
40x12
40x12
DB Shrugs SS Barbell Curls
80x10 SS 65x10
80x10 SS 65x10
80x10 SS 65x10
Grippers
250 lb bone crushers x 20 each hand
250 lb bone crushers x 20 each hand
250 lb bone crushers x 20 each hand
Summary
Pretty good workout! Got a good pump. Took Aftermax postworkout. Also measured the body parts :P...I'll post em up later.
Awesome Stuff
Last edited by moose45; 02-18-2010 at 03:10 PM.
M.S. Exercise Physiology - Powerlifter - Strength and Conditioning Coach - Personal Trainer
Current goals: Bench 400, Squat 545, Deadlift 550
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02-18-2010, 03:02 PM #143Potato chip queen.
- Join Date: Dec 2008
- Location: Canada
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Good workout, Alex! It reminded me I need to work on my chins, heh.
^_^
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02-18-2010, 03:20 PM #144Registered User
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- Location: Minnesota, United States
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Previous Measurements 12-17-09
(all flexed except waist) Measurements in inches.
Bicep-15.5
Forearm-12
Hamstring-24
Quad-20.5
Waist-34
Chest-43.5
Current 2-18-10
Bicep-16
Forearm-13.5
Hamstring-27
Quad-23
Waist-34.5
Chest-43.5
Shoulders-48.5
I don't know why my chest is the same, I'm guessing I measured differently or something. The other measurements should all be accurate. I made pretty good leg progress it seems. I am pretty happy with this for 2 months.
M.S. Exercise Physiology - Powerlifter - Strength and Conditioning Coach - Personal Trainer
Current goals: Bench 400, Squat 545, Deadlift 550
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02-18-2010, 03:21 PM #145Registered User
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I felt so heavy today! Haha, normally I can do at least the first 3 sets fairly easy, but it was tough today!Originally Posted by fitlover
M.S. Exercise Physiology - Powerlifter - Strength and Conditioning Coach - Personal Trainer
Current goals: Bench 400, Squat 545, Deadlift 550
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02-18-2010, 03:22 PM #146Hai guiz!
- Join Date: Dec 2008
- Location: Virginia, United States
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Haha Undead, I have that song. Reminds me of the haters when I listen to it.
"Giving your best is more important than being the best."
I train as an athlete, not a bodybuilder.
REPS for SUBS.
http://forum.bodybuilding.com/showthread.php?t=125690683
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02-19-2010, 03:49 PM #147Registered User
- Join Date: Nov 2008
- Location: Minnesota, United States
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Week 13
Friday-ME Lower
Box Squat 17.5"
135x10
225x8
315x5
365x3
405x3
425x3 PR!
Walking Lunges (Barbell)
185x6 (each leg) (1 minute rest in between sets)
185x6
185x6
Romanian Deadlifts
275x8 (1 minute rest in between sets) (slow negative w/ explosion on the way up)
275x8
275x8
Ab Circuit
Frog x 25
Hip Thrust x 25
Side Crunch each side x 25
Twist x 25
Summary
Taped myself today! I'll get the vids up in a bit. I am kinda disappointed that the box does look pretty high and I'm not too parallel... Oh well! Great workout, hit PRs. Took Aftermax post workout.
Awesome Stuff
Last edited by moose45; 02-19-2010 at 06:05 PM.
M.S. Exercise Physiology - Powerlifter - Strength and Conditioning Coach - Personal Trainer
Current goals: Bench 400, Squat 545, Deadlift 550
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02-19-2010, 04:07 PM #148Registered User
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- Rep Power: 315
Good workout. The high box does have its benefit. Great walking lunges. Wish I had the room to do em.
-------Mar 1st - June 1st fat loss competition-------
03/01 (240) | 03/08(239) | 03/15 (239) | 03/22(238) | 03/29(236) | Month Total: 4 lbs.
04/05 (---) | 04/12 (---) | 04/19 (---) | 04/26 (---) | Month Total:
05/03 (---) | 05/10 (---) | 05/17 (---) | 05/24 (---) | 05/31 (---) | Month Total:
06/01 (---) Final weigh in.
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02-19-2010, 05:45 PM #149Potato chip queen.
- Join Date: Dec 2008
- Location: Canada
- Posts: 15,711
- Rep Power: 41276
In 4 vids of glutes
^_^
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02-19-2010, 06:07 PM #150Registered User
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- Location: Minnesota, United States
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Vids up! The only ones that uploaded were my 3 working sets of squats. Oh well, I might try to upload the lunges and romanians later.
I'm hoping to find a lower box somewhere, otherwise I'm going back to free squat for a while. Thanks man, I actually use the schools hallways...not my fault if the teachers don't like it, we should have a bigger weight room :POriginally Posted by federaldb59
PM'd nom saying? hahahOriginally Posted by fitlover
In 4 vids of glutesM.S. Exercise Physiology - Powerlifter - Strength and Conditioning Coach - Personal Trainer
Current goals: Bench 400, Squat 545, Deadlift 550
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