"You don't win silver, you lose gold"

[DriveMyWhey]

Box squat 245lbs 3x5. parallel box(crashing on the box below perallel). easy stuff, i didn't go too heavy because of my lower back.

Press. 115lbs 5-5-3.

Pullups. 8-8-6

Makeshift reverse hyperextensions. 20lbs dumbell.
4X10




overall good day, i didn't lose as much strength as i thought i would. press felt LIGHT for me, i don't know why i failed on the 3rd set, probably technique, but the reps felt smooth and my triceps just blasted the weight in the air. on box squats, i had a bit wide stance, but not insanely wide, and my shins weren't past perpendicular or perpendicular(well maybe some reps were perpendicular), but it wasn't a knee bend either. anyway, i felt the glutes and hammies REAL good, i?d say its a 70% posterior chain lift, and the rest quads, maybe less, so i?m not going back to regular squatting for some time.

[DriveMyWhey]

box squat 255lbs. 3x5.
close grip bench 155lbs 3x5.
deadlift 255lbs 1x5.



really easy on everything, i tried sumo deadlifting before conventional, and i'm so much better with conventional. i tried with sumo first because its easier on the lower back. I don't seem to have any real problem from the conventional deadlifts but i'm feeling my left lower back after the workouts so i'm worried about getting re-injured. as I know that box squats have immense affect on deadlifts, i'll probably lay low with deadlifts for a while, like 2 weeks, and instead of power cleans i'll do pullups, and add some jumps in. instead of deadlifts i'll just do reverse hypers.
i'm going to the doctor's in 2 days so i'll get that fixed, hopefully get an xray(i'll also ask to check if my growth plates has closed yet), and get my nutsack fixed too.

[moose45]

Good luck with the injury...and your nutsack! Haha. Hope ya are good and can keep hitting it hard or harder.

[DriveMyWhey]

Good luck with the injury...and your nutsack! Haha. Hope ya are good and can keep hitting it hard or harder.

oh yeah, its nothing really. the injury is nothing to worry, i can't even feel it. i'm going to foam roll today and tomorrow and deadlift on monday, despite what i wrote about rehabbing it. if i'll keep my black flat, i'm golden.
i went to the doctor and he said my nutsack is fine since the pain is coming and going, but he doesn't think i have much more potential for growth. he said that because i'm 17, so i'll most likely not grow in height, i told him about stories about dudes growing from 6'1 to 6'3 and he said "yeah... stories". either way, it doesn't matter, i can't change that anyway.
i'ma jump 10 pounds on the squat, i think i can carry it off to 315, 265 felt like a warm up.
no close grip anymore, that was stupid to do, i'm trying to make an assistance exercise a main one.
i'll film my squat and deadlift on monday

note: i wrote 255 on box squat but it was 265 in reality(i remember 2 plates and 2 10's on each side).

[DriveMyWhey]

apparently its family day here, and my school is closed(i forgot my **** in my locker), so i couldn't workout. I could, but i'd have a ****ty ass day for sure.

Instead I thought a good refreshment will be conditioning work, so i did:


Ten 2001 Suzuki XL7 trips, 40-50 yards each.
50 secs rest.

It was GRUELING, especially because I pushed the truck on ice, so it was slippery as ****, and to top that it was 5 degrees.
the worst part was the lactic acid buildup on the last 4 trips, and every time i got the 40-50 yards, i had to run and hit the brakes or else I'd find myself in the snow.

[moose45]

Hahah, you gotta love the cold winter temperature! I'm hoping the snow at least goes so I can start doing some sprints.

[DriveMyWhey]

Hahah, you gotta love the cold winter temperature! I'm hoping the snow at least goes so I can start doing some sprints.

yeah, the aftereffect is brutal. breathing heavily in cold air is much harder than in regular temps. i could feel a burn in my lungs 20 minutes later.
every chance i'll get the car i'll try to push it.

[TheHitStick]

Hahah, you gotta love the cold winter temperature! I'm hoping the snow at least goes so I can start doing some sprints.

Haha you could've done the workout without creatine or something =P

It's good to go natural every once in awhile so you don't get used to the creatine and stuff.

But pushing a truck through ice sounds like it sucks lmao, I'd be afraid I'd push mine into the street as it gets rammed by a plow...serious haha.

[DriveMyWhey]

Haha you could've done the workout without creatine or something =P

It's good to go natural every once in awhile so you don't get used to the creatine and stuff.

But pushing a truck through ice sounds like it sucks lmao, I'd be afraid I'd push mine into the street as it gets rammed by a plow...serious haha.

yeah

i mean you can't get a nice good lean forward because you'll slip

[DriveMyWhey]

box squat 275 3x5.
press 115lbs. 3x5(finally got the technique and a few tricks i've learned along the way)
broad jumps. 6x3. not too sure about the distance, but i marked the spot I landed. I counted 7 steps, and i have a 13 size foot so its a bit more than 12 inches for each step. still sucks donkey balls, but i'll improve that next workout(gonna review defrancos combine preparation dvd).

i've tried box squatting like louie simmons recommends(though not as far back, but my shins are about perpendicular, i'll film friday's session) with the toes pointing forward, and my hip flexors are trashed, much harder to gain depth with this. i'll do 285 next workout.

[moose45]

Well good work on the box squats. You'll be able to do more once you get used to the new technique.

[federaldb59]

Do you have the dvd or is it digital? If its digital put it on upload.com for the greens.

[DriveMyWhey]

Well good work on the box squats. You'll be able to do more once you get used to the new technique.

yeah. check my comment in your log.


edit: i just noticed that my abs are also trashed as hell, along with my glutes, hammies and lower back. erectors are tired.

[DriveMyWhey]

10 min bike ride
hams, hip flexors, glutes and lower back stretching. i haven't lost as much flexibility as i thought i would.

[DriveMyWhey]

box squat 285lbs. 3x5.
bench 160. 3x5. found a happy zone between wide and close grip.
deadlift 275. 1x5.



i have a video of my squat. i'll upload it later, now i'm going to eat apple pie.

[moose45]

Hey man I got a vid of my box squat today too, box is a lil high as you'll see. It should be up in like 30 minutes to an hour...darn internet has bad upload speed!
Yummmmm I want a pie.

[DriveMyWhey]

the depth appears to be a tad higher than parallel but i checked it in front of a mirror and its exactly parallel. my knees are also caving in here pretty badly. I usually have better workouts because today was a teacher's day in our school so my regular training buddies(just some dudes from the football team) weren't there and i couldn't get intense, and my ipod's battery ran out. Nevertheless, i did everything right and i had PR's at everything. Also, since I didn't train with my buddies(no homo) I had to squat inside the rack, it feels kinda weird to be that close to the wall and i'm not going as back as I usually do(something along the 2nd or 3rd rep in the video). I'd defiantly get the 315 box squat video here, i'll show you whats getting intense is.

[TheHitStick]

Props for getting through that squat workout with no buddies and no ipod...I would die, seriously. Well not the buddies because I just recently got one but without my ipod i don't know what I'd do lol.

[DriveMyWhey]

I ****ING HATE MISSING WORKOUTS

but good news is starting next week i'm going to start training at Mcdole Performance. he coaches college and pro football players, pretty cool, he defiantly can get the job done. the place is PACKED with elitefts ****, tires, prowlers, kegs, EVERYTHING. its going to get intense.
one of the trainers there also writes for elitefts.

[DriveMyWhey]

tried 295, it didn't feel heavy on my back but my knees caved in and i was crushing on the box, I have NO CLUE WHY. i've gained 2.4 pounds this week, so it cant be nutrition, i'm averaging 9 hours everyday of sleep, so it can't be that. my technique got so ugly with 295 i reduced it to 275, it improved but not that much. not cool. after that i did press 120 5-4-4. no power cleans or pullups(matter of time).

i felt that during the squat sets, my knees were caving in, i was leaning WAY too much, not going far back enough, CRUSHING on the box, the box also wobbled. it was also a new box by the way. i think i'm just spent from squatting 3 times a week for such a long time, after the workout i was sore in the inside of my right knee, left hip joint felt awkward, and and the inside of my feet felt weird, the same feeling you get after playing hockey the first time in the winter. i think i'll take it off the rest of the week, i'm going to train here:

http://www.mcdoleperformance.com/

[DriveMyWhey]

ok i've signed to that place. they're running a WS4SB type program, its gonna be awesome.

[DriveMyWhey]

i don't remember mondays workout(it's not relevant anyway), and tuesday i had to miss, but today was a helluva workout.


trap bar deadlift.
4X4-6. ramp the weight up each set, worked up to 245. turns out the whole time i was deadlifting on rippetoes my hips were shooting up, that's why my lower back got ****ed up a few weeks ago. i'm now getting low and everything. no belt no chalk... yet.

lunges, front foot elevated. 27.5's, then 30's.
3X15 each leg.
TORTURE.

45 degree back extensions. hold 6 secs at the top, X 12. 3 sets. extremely not fun.

a mix of 45 degree back extensions and GHR. 3X6.
what i was doing before were not GHR's, they were back raises on a GHR bench. today i was doing GHR's, TRYING TO DO. really really really hard to do, with body weight. fell off the stairs when i was going to get my shaker.




training in partners takes the absolute best of you, the atmosphere was INTENSE, i was training with a high school senior, he was doing the GHR on 45 degree bench with a 25lb plate! oh, and all of their dumbells are fat bar.

[moose45]

Dude thats awesome about the gym! I wish I was training in some place with high intensity. I'm sure you will make a ton more progress this way! Good work.

[DriveMyWhey]

bench press. 135lbs. 3Xmax
23 reps total, sucks donkey nuts.

Incline press. 4 seconds on the way down. 3 X 8-10.
I just kinda took the 30's and did 2 sets of 10, then took the 35's. both were way too easy, i don't know why i didn't took any heavier ones...

Fat bar double-D seated row 10-12 reps.
supersetted with
seated db(fat grip) power cleans. 15 reps.
did 3 sets of those, the weight on the seated row was 105, then 120 and then 135. last set on rows was i think 10 rep or 11 reps.
i think i used the 30lbs dumbells on the power cleans, but i'm probably wrong. taking the 30's on this exercise, especially with a fat grip is a bit of a stretch.

fat bar curls. just the bar(i think it weighs 65lbs). 4 X 10.
last set was 8 reps(failure).

grip machine. 3 X 60 seconds. 185 pounds of lactic acid.

[DriveMyWhey]

bench 5rm. worked up to 185... 3 reps.

tricep death. raw, 3-board, 4-board, 5-board.
130lbs. didn't count the reps or how many per board, all i know that there was a **** load of them.

seated cable row(fat double-d handle). 85lbs.
100 reps. took me around 8 minutes, its not as easy as it sounds, because they really make sure you got proper form(the guy stuck his freakin' knee in my back so i won't rock).

green band tricep extensions. 3 x 75.

[DriveMyWhey]

vertical jump. about 10 attempts total.
I was 2 inches shy of rim height, so I was thinking "cool, i have a 30+ vertical", not really. although i was extending them like i should, i was at about 20 inches. obviously in the combine i'm not going to extend my shoulders and i'll have a slight bend in my elbows, and probably relax my fingers so i'll get more than that, and maybe i'll add an inch or two in this month. but overall that was a huge disappointment. i can't believe that some athletes actually jump 35", in high school.

Front lunge, front foot elevated. 10 reps each leg.
supersetted
GHR(on a GHR bench). 8 reps.
4 sets of these, not sure about the weight on lunges, and GHR's were bodyweight.
defiantly hard, but they were legit.

TKE's. 20 reps each leg.
supersetted
back raises on a GHR bench. 12 reps.



came home did stretches

[DriveMyWhey]

1A) 45 degree back extension with the cambered bar. 6 reps. 4 seconds on the way down, 1 secs pause on the top.
1B)GHR. 12 reps.
1C)reverse hyperextension. 25 reps.
do that for 4 sets, no rest at all. in reality obviously there was rest, 45 degree back extension take less time to do than GHRs, so there was some rest.

2A)omni lying leg curls. 8 reps. 3 sets. 4 seconds on the way down.
8 reps with toes inward, 8 reps with toes straight, 8 reps with toes outward. that's one set.


cambered bar was unloaded for 45 back extensions, GHR was bodyweight(couldn't do 12 reps on 2nd, 3rd and 4th sets), reverse hyperextension was sometimes loaded, not sure about the weight.



i'ma start john berardi's massive eating and see how it goes.
by the way, the training has an effect on me already, i feel so much stronger in my lower body now and i grabbed the rim today(from a running start) for the first time in my life, without a warm up!, hell, i just saw my buddies play basketball(taking a piss takes a load of time...) and i joined them and ran it, in jeans. so yeah, pretty kewl.

[DriveMyWhey]

bench press. 3xmax. 135lbs.
30 reps. 7 rep pr, not too shabby.

tricep death. 135lbs. 2 sets. no clue about the reps, just a **** load of 'em.

fat double-d bar. 95lbs. 100 reps for time. completed under 6 minutes(more than a 2 minute PR). its not as easy as it sounds.

rear delt raise while laying flat on your belly. 3x12 each hand.

grip machine. 2 plates. 3X60 reps.

[pigskinmuscle66]

Good stuff. Any idea where you want to play?

[DriveMyWhey]

bench. 185lbs. 2 reps. this is unbelievable.

floor press. 2 X 20. 52.5's.
last set was 16 reps.

paretial raise. 3x12 each arm.



i have no idea what this workout was about, i'll talk to the guy.