T unit on BFS

[T unit]

I made a journal here before but I had some nagging injuries that realy had been pissing me off so a journal was unessacary.

I good again exept for a grinding shoulder when I bench Press I fix it with broom stick stretches and supstiut dumbell bench and up right rows till its good.

Right know I am 158 lbs with fully defined abs when I flex. If I catch my self at the right time on a empty stomach witch is rare I can my abs. I stand 5 9.

Bigger Faster stronger Program For football

Monday

Box squat

Towell bench

I added

Over head squat same reps

Lunges same reps
Wensday

Clean

Dead lift

Friday

flat bench

Parrell squat


I added

Over head squats same reps and lunges same reps
The reps change by week

3x3

5x5

5 4 3 2 1

10 8 6 Wensday 4 4 2

I am running track right know

throwing and doing the 100m so It wont interfere with my lifting

My goal is to get to 180 lbs by the end of summer football workouts with visible abbs. It will be hardbut but I went from 135 to 158 while maintaing I flat stomach and looking better with only 150g of protein. In the summer I can fish and I will work in the fields so I can get 2x my body wieght.

My lifts

Bench 190

Squat 225x3

Clean 170

Deadlift IDK 320+ on trap bar

40 time- my friend who am I faster then got clocked in at 4.95

[5luke2]

go to elitefts.com and read all of joe defrancos articles

[ghostfacekilla]

I hate that bigger faster stronger program every football coach makes you do.

My training partner is always skipping workouts because the coach makes him do that stupid shit at the school gym.

I dont think its a great routine either, the only big/strong guys at our school do their own thing.

:thefinger:

I would do your own thing

[5luke2]

he nailed it on the head

[5luke2]

what position do you play, where do you play, what year are you?

[T unit]

About BFS I have tried doing my own thing but its a pain in the ass when everyone is doing one routine and you have to lift by your own and theres 20 kids sharring 3 benches and 3 squat racks. Then you have to get a spotter and blah its annoying. Not to mention the coaches comeing down on me. Everytime I have made my own routine I have failed. It can work great with the proper assistant lifts. It has done great things for me. Almost 50 lbs in less then 2 years while maintaing body fat%.

Well as far as football goes I am a freshman, play line backer and guard. I started the first 2 games at line backer and every game at guard. I want to play both ways every game this year. The only thing that stopped me last year was piss poor endurance I breathed like a smoker gasping for air, still even a few sprints leaves me breathing heavy.

[T unit]

3x3
Home room
Track was inside from the snow so even the sprintes had to jog for 15 minuts yesterday it took a little toll on my squat strength. My squat has gone down slightly to from not doing lately. But that will change
Squats

225x3

225x1

Bah I was burnt out

Bench Press


155x3

165x3

170x3 PR

175x1

Thens oem dumbell bench

Did sprinting at track

At home

Hand stand pushups I alsomost touched my head to the ground when I went down should be able to go all the way next time

Over head squats

75x1 to much wieght

65x3x3

front lunges

3 reps each leg

95x3

115x3

I am afraid to see what my power clean will be on Wensday had some back problems.

[5luke2]

if u have any questions football wise gimme a PM

also i really wouldnt credit BFS for the weight gain, ur a growing teenager thats mighta had a lot to do with it.

i wouldnt be doing all of the extra stuff at home wight now, and again go read som of the articles at elitefts that defranco wrote about conditiong, lifting, speed and quickness, etc

as for you endurance think about what football is, maximum speed for about 10 seconds followed by about 30-60 seconds of walking for a total of 48 minutes in highschool. i wouldnt even worry abotu conditioning this far out but once you are closer try to find somthing that mimicks what u are doing on the field

[T unit]

Thanks for the help. Do you think that doing weights at home is bad after all the other stuff I have done,or do just think Im doing to much volume?

You know I think Im going to go to my uncles and lift After track practice so my legs wont be tired.

I saw you mentioned joe defranco I have read everything I can find he has written have, been going to his site for a year or so.

[5luke2]

i tihnk u need time to recover at som point

[5luke2]

your track schedule, u compete once or twice a week?

[T unit]

I train 5 times a week for track but I only have to run 4 sprints a day a the most with a big recovery time. Most of my time is spent throwing.My coach made me do track then my dad said if I didnt run I had to get a job, I already have 2 jobs this summer and three is out of the question. But I talked to them again and they said I could get realeased if I realy wanted to after a couple meets. I would do track happily but I dont want it to hurt my strength and speed gains I think it is kinda of pointless since I could just do my sprints before I lift and have full muslce and CNS recovery every session.

[T unit]

Todays diet was shit and I had to pops and some choclate but hey and I went monday through friday clean. Im going to post in here if I break my diet that will help motivate me.

[5luke2]

if your doing 5 running workouts a week + team football lifting + whatever ur doing at home id eat as much good food as possible and not fret to much if u slip.

that doesnt mean go make oreo soup with half and half for brekfast every morning, but dont sweat it if u have a snickers bar once a week

[5luke2]

what is your diet outline?

[T unit]

I was getting 150 grams of protein per week but that has slipped. I ran out of whey and my parents wont get me any or let me go get some. I have asked them for 2 months.

[5luke2]

um 150 grams of protien a week isnt enough for you for 1 day... id start eating before doing a lot of your extra stuff

[ghostfacekilla]

track/football players

dominated the 181 pound weightclass at my last powermeet

[T unit]

First off, looking back at my journal my grammer is extremely bad so I need to fix it.

5x5

Box was high but still has ham string recurtiment do you guys think I should use a parrel box or do you think the varitaion is doing me some good?

Box squat

225x5

245x5

265x5

295x4

295x2


Are coach told us to Powerclean because of a track meet this week, didnt want us to miss are lifts on that day.

Power clean

135x5

145x5

155x4 +1 rest

145x5x2

Squat wore me out a bitfor these

No track today

Some rows but I realy hate this lift so I just stopped

My shoulder keeps making noises on bench so Im just going to use body weight exercises

stand pushups my best string was 3 in a row

20 push ups

some back bridges

Im taking 1/4 -1/2 tea spoon of baking soda a day as of Sunday realy helps muscle reduce muclse soreness.

[5luke2]

you run (especially all of your testing runs: 40s, shuttle etc) with your hips and your hamstrings, your quads are really only used in the first few steps. it would likely be more beneficial for you to do parralell box squat to really get your hams and hips involved.

again read defrancoes articles

as for rows they will help in both your bench and deadlift and its a great mass builder.....

also heres an example that might help you. think of animals that can run fast, horses, big cats etc, do they have giant calves? what about quads? most of those animales have extremly powerful hip flexors and powerful glutes. if you ask a combine prep coach most of them will tell you the most important muscle to strengthen is the hip flexors.

what about coaches or scouts? have u ever heard them refer to a play with great quads? most likely not, but i guarantee you that if they see a player with explosive hips they will take note

[T unit]

Todays workout was piss poor I put up good numbers on the bench but my I cant do shit in are fucking gym:squintfinger: I cant squat parrel without being told I will hurt my knees and when I go to squat people pile on the wieght and do 1/2 or 1/4 squats, how the hell Im a suppose to workout with anyone? I also cant fololow a program in the middle of track its impossible.

Bench

165x5x3

Fuck track Fuck team workouts Im fed up with this bull shit I cant be the best with a subpar trainign program. Im going to ruffle some feathers but my football coach said I could be realeased from track after a few meets so tomorow is my last one. I feel bad about asking for a realease from my track coaches because they are cool but Im not going to let the feelings of other people get in my way. Its not like a volunterly signed up. Im lifting with my uncle so I can do things RIGHT.

[5luke2]

hey t unit check your PMs

[ghostfacekilla]

I dont think youll regret it

[T unit]

Rows

95x5x5

dips 3x10

heavy jump rope

After school

Power clean

worked up to 175 PR 180 would have been questionable

squats

185x5

205x5x2

my coach gave me some assistacne coming up on some reps on the last 2 sets becuase my back leans forward I cant keep it straight still I could have finished the sets without him.

Then at home I did some jump roping. I can turn around full cirlce change directions hope across my drive way with one foot and do everything I could think of expect changing the way the rope was spun wich I didnt attempt.I have made realy good cordination improvemnts lately

Talked to my coach Im going to finish out the track season and just train less I have made tremendous foot work improvements with no stregnth loss.

[T unit]

Well another day I didnt stick to my planned routine Im going to swich monday and Fridays workouts around beucase everyone at the gym box squats on mondyas and I cang et a partner easy

Box squat Parrel box felt it in my ham strings


225x5

245x4

265x3

285x2

325x0 failed

[5luke2]

good work, just make sure you are sitting BACKWARDS and not just down when you box squat

[T unit]

Yes I sit back fully while keeping my back tight

[5luke2]

so your knees were almost directly over your ankels?

[T unit]

No my feet go extremely wide when I box squat and my knees turn in even weight I could do for 20+ reps.

What I ment was a sit back down on the box completely and dont let my back get loose and rounded.

[5luke2]

ok make sure you force you knees wide and over your ankels

[5luke2]

http://asp.elitefts.com/qa/default.asp?qid=41501&tid=102

http://asp.elitefts.com/qa/default.asp?qid=4092&tid=102

http://asp.elitefts.com/qa/default.asp?qid=14254&tid=102

notice how all of there knees are over their ankles

[T unit]

Thanks luke That will realy help me out on the box squat I can see perfectly what I was doing wrong.

5-4-3-2-1 not exatcly perfect
Over head squats

45x5

Sprints

I was realy flying Im need to take me nsoles out during track meets I think they slow meet down because I can feel a huge diffrence when I was in my cleets today without them

over head squats

65x5

75x3 PR

95x2 PR

105x0 failed ouch hurt my shulders on thsi luckily I cant feel it anymore

Then Later I came back and did my unlatiral work

single leg box squats lol I made them up myself but I could feel it working should help with cordination

I treid to bench but when I got up tp 135 after a very long warm up my shoulder was grinding like crazy

si I did some hand stands push ups

and did 35 regular ones very hard but I was tired and I had socks on shallow carpet that made me slip

[5luke2]

ditch the over head squats for real squats, more weight less chance of somthign stupid happening

[T unit]

I like them alot I can feel them making me stronger. I am stalling on my my regualr squats anyway I need to have some variation.

Box squat

225x5

245x3

315x0 so close

I suck at squatting my body just isnt built for it.

Hex bar dead lift

225x4x2

315x1

I wanted to go heavy but I could feel the old back pains coming up again so I had to back off. Next week Ill try regular deadlifts, I never have had problems with them. Deadlifts are my faviroit, I think I would be able to pull up 400 on a hexbar if It wasnt for my back poblems.

At home I did some push ups and chins


On a more positive note I have been jumping rope I can see alot of improvements in my corridnation

[5luke2]

good work with the jumping rope, the quicker your feet are the better

[T unit]

Since I dont have a meet this week my coach made my do some unroutine lifting

power clean

115x3

145x3

165x3

This lift is going up like crazy Those felt very light even the last set

Squats:wallbash:

185x3

225x2

225x1

I cant keep my back straight. Im basicaly bent over almost like im doing a good morning If I could fix this I think I could reach 300lbs by the end of summer workouts but I dont know what to do, maybe some back bridges.

40 push upsPR

5 dips

13 chins the bell rang

At home

Over head squats

worked up to

100x2 PR


Then some back bridges getting much better at these
I have been forgetting to mark my personal records

[5luke2]

good mornings, deadlifts, or even 45 degree back rasies will help you with back strength, but if your falling forwars its most likely weak abs, do u trian your abs heavy? aslo you might wanna try front squats or standing abs

[5luke2]

how old are you again and what do you weigh?

[T unit]

I turned 16 in january

156 lbs 5 foot 9

I dont train my abs very much I figured lfitng heavy with squats and dead lifts would be better then doing a bunch of crunches.

[5luke2]

i thoght that too, but you really need to train you abs if you want to squat or DL big numbers, also try to train them standing up

[T unit]

This would also explain why my back hurts from deadlifting, its doing all the working becuase my abs or just caving in. I realy want to get back to deadlifting I think thats my best lift.

[T unit]

I forgot to post Fridays workout

Deadlifts(barbel)

315x1 Came up easy

my back was rounded though so I decided to call it quits got to get the abbs stronger before I go heavy or I will hurt myself.

Push ups

dips

Chin ups

After wieght lfitng I had a footcramp that was very small

Then During track I ran 4 100s After the 3rd one it was realy bad. I kept falling over when I went to throw shot put

I did ab work at my house wieghted sit ups chops ect

[T unit]

Upper body

Bench Press

worked up to 175x3 PR

Did some speed benching as part of my warm up

Upright Rows

95x6x3

Shrugs

165x8x2

175x8

Dumbell bench press

touched the 2 dumbells at the top


20lbs each 4x20

core work

wieight sit ups 2 20lb dumbells 20 sit ups

3x10 knee ups

[5luke2]

for a the row movement actully do a type of row not uprtight rows because that is mainly an upper back movement

[T unit]

At the gym

Squats

205x3 forgot to do 5 I got it confused with bench
next workout will be 215x3

My personal best is 225x3 but my squat has gone down even since my other lifts have went up

At home

Over head squat 95x2

115x0 looked at my legs on the way down head looked down bar goes down

Step ups

115x12 12 reps per leg I dont have a squat rack and the bench isnt good for step ups

good mornig 115x6x3

grip work hanging from chin up bar

I did not squat 215x5 that was what I was planning on doing next week

edit I am realy sore in my hamstrings and lower back from the good mornings. Everytime I do good morning I get real sore in hamstrings.

[T unit]

I got:pokeowned:


in home room

Bench press

185x0 what the fuck bad day

then I burned out with 35x18 dumbell press <------------- stupid shouldtn heave done so many reps

I walked out of the gym and went to change my cocah asked me if I did everything I told him legs where sore wich they still are a little from the good mornings so I just did some neck machine and burned out on dips.


After track I played tackle football I did realy well. My agilty has improved a ton yes I suck at the 100m but I was chasing down track stars in the running game. I even busted out a long run off a dump pass. I feel strong to when I go up talke someone. like Im at a diffrent level of stregth then them.

Then at my house I thought if I could get 175x4 with a 1 rep improvement I might as wel try

I benched

175x1

Then I did some shrugs becasue I knew anything else I did wouldnt be up tp par

Shrugs

205x8 PR

225x8 PR

245x10PR

I could have kept going but I was running out of wieght at my house Gettiong much stronger with these

Wensday I will do a upper body beacuse I only have Track meet left on thursday next week.

[T unit]

I know wasnt suppose to work out today but I cant realy do in anything esle when Im put in a wieght lfting class for football players. I only did 2 sets after warm ups

Here is my whole workout with warm ups

dot drills

Power clean

135x3

155x2

185x1PR 10 lbs PR I think it was all the good mornings

195x0 falied

[T unit]

At my uncles house

squat

205x3 way easer then last week

223x2

I shouldnt have done the 205x3 I could have got the last rep.

Next week I will attempt 225x3 and then take a deload week with dynamic work only.

Step ups

135x12 each step counted as a rep

good mornings

3x6x135 Big poundage increase her

[T unit]

Worked up to 180x1 on bench press what the hell?

I m not going to bench anymore, only 3 board press my shoulder started hurting to I am not ogin to risk inury for a relitvly unimportnat lift.

To discouraged to finsh the workout I am not making any upper body progress.

[5luke2]

my advice would be to read up on shoulder rehab and get you shoulder working properly before any more upper body work especially pressing of any kind. if your shoulder are to beat up to bench press i dont know how they are going to hold up in a game of football

[Marz]

Sorry about all the injuries, try to heal before the season. Those injuries are a killer, just remember to keep doing them or they'll come back to haunt you.

Good luck this season.

[T unit]

I pushed back my lower body workout one day back because I was slighly sore on my right quad and I also had to go to the sherrifs becuase I hit a deer.

:redhot:

At my unlces I was feeling great expect for the little sore spot but it wasnt a big deal, I think a stretched it to far in a dynamic warm up.

I was bare foot because my flat shoes where at school and I only had one with a high arch. I warmed up and then after a easy rep of 185 put 225 on.

225x0 WTF then again

225x0

205x5

Then I did some quarter squats with 275 and some partial pin squats

Then wieghted chin ups 55x1PR 55 lbs plus body wieght

I didnt do assistance beuase I had basketball the next day. If I didnt have to go up to the sherrifs or If I had my car after school I would have just wnet on Friday.

I am going in on wensday and getting 225x3 then Ill take my deload.

My shoulder is fine the pain was only very small, most people would have just kept on going and would still be fine for a while but I know I need to stop benching to keep my shoulder healthy in the long run.

[T unit]

I seem to have alot left over after track has been done from know on I will be doing Power cleans on Wensday, not that I have a choice, I cant just sit there in summer workouts and I dont want to skip days.

Power clean

worked up to 175x1

Couldnt get 185

Wont do these on Wensday shouldnt have but I couldnt resist

Trap bar Deadlifts

315x2 PR
365x0
335x1 PR I could have went up 10 or so more lbs

At home

Over head squats

worked up to

115x1 PR

Felt 100% on the over head squats.

My lower back problems reared there ugly heads with the trap bar dead lift there gone know but I could feel it a little after doing them still arching back but not as much.

[ghostfacekilla]

what is this lift your getting 300 plus now on, deadlifts?

remember to write down the exercise bud:mexican:

[T unit]

squat 225x5 PR Finally seeing some progress, I didnt do assistaacen because this was supposed to be a dload week.

Next week is d load week

Im going to do just dynamic squat work nothing over 145lbs and sprints+ body wieght upper body. I can do sprints every day before I lift starting Wensday becuase I will get out of school then and Will lift around 5 with the team.

[T unit]

Well after a great squatt PR I took my deload and it was well worth going a extra week to exceed my 225 rep goal by 2 reps. I would like to thank Luke for giving me a base for my program. I cant follow it 100% due to shoulder problems and coaches but I have had some great lower body results with it and hit a huge squat PR where a hadnt made any good progress with squats in months.

On monday I ran sprints

5 with a small rest and 3 with just a walk back I was dying from the 3. I have extremely bad lung strength. I breath very heavly anytime I do the smallest bit of Endurance work. I played A lot of bball during lunch the last month or 2 of the school year so I have improved my endurance drastically. Some may say I dont need endurance training right know, I thought that and payed for it with my linebacker posistion last year and only started one way the rest of the year after game 2.

Thursday or Friday I will do some more speed work then some speed squats followed by endurance sprinting and handstand pushups.

[5luke2]

if you have any questions feel free to ask, im glad i could help

[T unit]

Tan think box above parrel box squat

Worked up to 315x3 PR had alot more in me

A small PR I have been cable of that forever but have done my squats on the short box. Did tire flips and and dragged sled

then I did a few hand stand push ups and some rotator cuff work shoulder hasnt felt funny since I did it.

[Marz]

Man, lucky lucky, you got a tire?

I wish I had one of them, nice squats as well.

[T unit]

Well I was with my team when I did tire flips Its from a irragtion. I have a tire at my house from a small tractor to little to get much out of it know.

If you know any farmers or drive by a rural area some time you could ask if the have any old tires.

[Marz]

Well I was with my team when I did tire flips Its from a irragtion. I have a tire at my house from a small tractor to little to get much out of it know.

If you know any farmers or drive by a rural area some time you could ask if the have any old tires.Yeah, I got no room for it here, but up around our farm land we got a few farmers with some old tractor tires. But that is about 500 miles away. :D

[5luke2]

try layin off of the hand stand push ups, it might help with your shoulder

[T unit]

I had bball and tuesday so I couldnt lift


Thursday I did some rotator cuff work over head squats and 2 hand stand push ups at my house

Over head squats

worked up tp

105x2x2 PR

This is my core lowerbody lift I was going for 105x3 but I couldnt get it tried twice

Had a good squat day with our team

215x3

235x3PR

245x1PR

Then 10 dips

My enduracne is getting better and so is my shoudler

this morning I weighed 157 I look realy lean stomach is leaning up

So my program how it was when I was in school because I have summer workouts and bball practice. I think Im going to give bball another week and see how are scrimmage goes to decide if I want to play. At first I was having fun but know Im starting to rember why I didnt play last year.

I tempted to bench again my shoulder was never injured in the first place I was just taking time to make sure it did not get hurt becuase I saw the warnings signs, Its feeling realy good know.

What do you guys think?

[5luke2]

i think over head squats and hand stand push ups are beating the hell outta you shoulder and thats why you having trouble benching

[T unit]

I have had shoulder problems long before doing both exercises steadily in my routine. The only reason I do handstands is because I dont bench.

Know the overhead squats could possibly agrivate my shoulder but there not the source of the problem.

[5luke2]

why dont you try taking them out for a while and see what happens

[T unit]

Ok

[T unit]

Box squat tan box worked up 335x1 PR

did tire flips I was tired Im realy good at strong man competions I can start way behind varsity players and still win. My tire flipping is getting way faster to.

[Diesel46]

Nice work with the box squats and tire flips. I agree with 5luke2 on dropping the handstand pushups and overhead squats so that your shoulder can recover

[T unit]

I worked up to 175x1 power clean

Then I got 185 but my wrists didnt lock it in:soapbox:

I have only gotten 185 on 1 occasion

For defensive work I was put at olb starting. I need to get my endurance up so I can
stay there so things dont end up like last year.

after practice I did 10 40 yard wind sprints without a break. My enduracne is improving dramatically.

My program is ok right knw but I need to get back to doing what luke told me to do. So I will start his program again.

[5luke2]

I worked up to 175x1 power clean

Then I got 185 but my wrists didnt lock it in:soapbox:

I have only gotten 185 on 1 occasion

For defensive work I was put at olb starting. I need to get my endurance up so I can
stay there so things dont end up like last year.

after practice I did 10 40 yard wind sprints without a break. My enduracne is improving dramatically.

My program is ok right knw but I need to get back to doing what luke told me to do. So I will start his program again.

id cut out some volume now since its the summer and theres usualy a lot more running and team activities like passing camps.

your session with box squats and tire flips only for example is pretty spot on

[T unit]

squats

worked up tp

225x4

Bench

worked up to 155x5 had more in me

Shoulder is good

[T unit]

box squat

315x3

tire flips

next week will be running only because aree team cant meet state rule I could lift but I think it would be beter to rest

[T unit]

I measured my legs and arms today measurements at thickest point arms straght out unflexed

legs 28 inches


arms 11 1/2 inches

[T unit]

Im still traiing this week was a dead week for our state no practice with coaches I worked on my speed and played football. Im seeing great improvements.

[JonM81]

Good to see you guys working the rotator cuffs especially doing power cleans and such... Keep at it man!

[T unit]

Thanks Jon

In know I have posted this already but my athletic abilty is going through the roof compared to what it used to be. My lifts arent realy going up that much. Only my tire flipping is getting faster. Anyway I have been playing tackle football this week and Im when I go to tackle I feel so strong, Im throwing around 200+ lbs kids like, nothing I dont no why.

[T unit]

3 line combine drill dont know name

sprints speed

box squat

315x3x2 PR should have went for 5 reps I forgot to though

towel bench very low towel

155x3

175x3

185x1

over speed training I did this once last week but I forgot to log it

Did very well in chief ball today quickness is getting better

[T unit]

My legs where sore from the over training so all I did was

17 dis PR

Neck machine

next workout will be Luke"s with some speed squats. I have to squat for the coaches. Im dropping the over speed I cant recover from it good enough

[T unit]

Bench

155x4 to failure

175x0 wtf

dipsx12

wow that workout sucked but I did flip the tire very fast

squats I know but I couldnt resist squats

135x5x2 speed

185x6

olympic style

225x3

I cant wait to deadlift on tuesday I feel a big PR coming


10 sprints enduracne no rest

[T unit]

box squat 315x5 PR

towel press

155x4

dumbell bench 35's

this needs to change

again the coaches made me squat o well I recover fine from boxes

big deadlift PR coming tuesday

[T unit]

trap bar dead lifts

325x5 PR

today was a good day so I wanted to keep going heavy

345x2PR

I have been thinking this all summer but I think I can hit 400lbs before my first practice

[T unit]

Sprints

Good upper body day

Bench 165x5PR

185x1

185x1 just to mkae sure the spotter didnt help me

I got 185 and I had just preformed a 5 rep max 200 lbs coming soon bench

dips 18PR

sled pulling and tire flips

[T unit]

Im going through some rough times right know Im trying not to let it affect me

[T unit]

July 24

Trap bar deadlift

365x1 PR

385x0 failed maybe if I was fresh

closing in on 400



I am starting both ways know

but I need to keep in condition to stay there

I ran 10 hill sprints after 7 on 7 I will add 2 sprints each practice


weight is still 155-157 but I am leaning up a bit So muscle gained while fat lost

[T unit]

Played chief ball today Illl post my next weight session I have been trainign with sleds and tires the past few work outs look for a great d lift day tuesday My team did great on 7 on 7 and so did I, starting at strong side LB and guard still endurance is getting good. I need to be able to keep my stamia up to play both ways

[T unit]

Power clean 185

total 3

bench 185



squat 315 not parrel we dont have to go parrel on max its dumb

clean 185

685 total

[Marz]

when are your two a days?

[T unit]

The 6th thats the first day where allowed to practice

[T unit]

I have been thinking about in season workouts

something like this

Saturday dead lifts/bench push truck
Tuesday Overhead squats/ 3 board press

I recover very well from all these lifts I cant even notice it when I do over head squats

[T unit]

Deadlifts hex

345x1 (handled hex) just got done running and lifted after 2 a days

towel press

155x10 PR stopped short of failure 1 or 2 reps left
conditioning improving starting RG and S side linebacker

the 9th is are first full contact practice (tomorow since Im writing this a day late)

I can not hold anything back

[T unit]

Endurance is going way up

Over head squats worked up

105x1 not bad for not doing them in 2 months

over head presses 75x6 just do get warmed up for over heads

[T unit]

Well since I had to switch my workouts around do to a scrimmage I did my hex and bench day today will resume normal workouts tuesday with hex and bench and over head squat on saturday

bench 155x4 had to show a new kid around so he messed things up on bench couldnt get in a proper warm after encouraging him he would barly lift

hex 315x3x3

I pulled 365 of the ground but couldnt get it any higher

[T unit]

Started at Guard, 2nd string lb, the coach wanted to see what I could do at middle so I got in alot. I am starting at middle backer know they said they where extremly pleased

I did miss a few tackles against the best team there they, had a very quick runnnig back instead, of running through him I waited for him to move and he tripped me up so I need to work on that

I also was voted co captian by my team mates

Are first game is Thursday, we need this win bad, are team generally has a good additude but a few bad apples ruin are chemistry a win could bring us together. I have been saying this ever since day one to my friends and they head varsity coach talked to us about it. Im going to try and do all I can to straightin this out because I have to play with the freshman when Im a senoir and I dont want my junior year to be my only fond memory of playing football. I need to be a leader but I dont know what to do besides be a positive example and encourage my team mates.

I right this jorunal for my self hence the poor grammer but Im asking for help here can, anyone help me out here as captain I need to bring my team together but I dont how know besides what I already stated. Please help me

[T unit]

Thursday is our first game is against a very good team they like to throw the ball and spread the field. On D we will go in a 5-2 so I will not start at Line backer unless they go into a running formation. This team has 4 wide outs 1 running back and uses a shotgun formation. I know Im the best line backer but I cant realy blame the coaches for taking me out, I start at guard so I might as well be fresh if there not going to run it up the middle. I think I will get in a D alot though.

My weight is 158

quick lifting session after practice

bench 135x8

hexbar 315x3

Im switching over head squat and hex day it works out better beacuase I have acces to a hex on tuesday

[T unit]

We won 22-0 we had 2 touch downs called back and a shitload of penalites we kicked there asses That was probally the worse team I have ever played against

I had 3-4 pancake blocks and 2 tackles on special teams hardly played line backer they ran the ball like 5 times...

[Marz]

good job man, i got my game today

[T unit]

Thanks marz

The coaches said we will probally go in a 5 3 this week and will start me at middle if we do

[T unit]

hex 45 lb bar


385x0

365x3PR had more in me actually not that hard for a knew 3 rpm

why couldnt I get the 385???? hm

well where 1-3 not good Im starting both ways but and personanlly am doing well but I could be doing way better still Im realy played well in are last game even though we lost 42-0 we just kept blowing asighments especaily are outside linebackers and d end we are good up front though on. Are team is by far the more talented then anyone we have played but they just play dumb linebackers dont step forward stuff that I cant do anything about. We have good intensity though We alos got a knew starting center we put him i and actually moved the ball good are old center blew I think we should have made the change long ago we would probally be 2-2 if we would have. Im optomistic we can turn things around and have learned what we where doing wrong on do we can win are next game it should be a blow out with are talent

[T unit]

We lost big I only got in a bit at middle LB but as always started at guard we keep changing are D all over


I am stronger then any line man I have had to block from any other team so thats good I got a 2 maybe 3 pancake blocks this game.

Hex bar

worked up to 385x1 PR

I got 405 of the ground but couldnt pull it up

Im not even eating good I am on a PR streak in the middle of season. I have never even got 1.5 grams of protein on a consistent bases. With all my money I got from working this summer I will finally be able to afford it. I am going to be a monster

[T unit]

but we still lost 20-0 We kept threatning and got lightneing out in the 3rd quarter we kept moving the ball but then fumbled, got dumb penaltys or coach tried to sub in some lazy fat ass on the o line. We got burnt big on 2 pass plays and a big run when we treid to sub in 2 terrible line backer. Take away those 3 plays and we had more yards then them we could move the ball constistaly this game. Are defense completly shut down there running game and I think I locked down Middle line backer posistion
I played great there still need to tackle all the way though ball carries though.


hex bar

worked up to 385x1

next week is a deload, back is a little beat up and I know I will hurt it again if I dont.

[T unit]

Friday

squats

worked up to 185x5 not close to failure havent went over 135 with squats since July

had 225 and didnt get to parrel I was barefoot and last time I was barefoot didnt get 225 my mom threw away my flat shoes:mad:

Sunday

bench

worked up to 145x8

Im starting both ways and playing great especailly at line backer my coaches tell me Im doing great I have improved a ton not that I was bad at the begining of the year though

Varsity coaches want me to practice kicking for next year we have made 4 extra points all year and would probally be going to the playoffs if we had a great kicker we go for 2 everytime and have made 1 field goal the whole season

most likely one week left unless they let are varsity into the play offs with a 5-4 record and I know they will get there 5th win friday

[T unit]

Varsity lost are game was cancelled and all the sophmores where moved up none of played though

[T unit]

Next year when I play Ill get to be on Varsity I have dreamed of this my whole life!!!!!!

20 rep squats are finally a reality know that Im not in the football AC it got cancelled

So I can do what ever I want

Monday

squats 155x20 PR easy for 20 reppers I should have had more wieght on thier but I was afraid I wouldnt get 20 next week is at least 170 and I will ad 10 pounds each week from there for 6-8 weeks

straight leg deads

135x5

155x5

165x5


My other day is a upper body with shrugs dips and chin ups This will be on friday or monday if I have due switch my lower body to friday becuase my PE teacher

[T unit]

Shrugs 315x3 PR

Dipsx20 PR not to failure

Protein in take is about 190 a day witch is enough for me but I think I could use more cals

Played tackle football got a good work out played real good

theres nothing to do in my town but get stoned or play ball, I dont want to see are senoirs lose next year we have had enough tears Im realy want to win bad and I know what I have to do know

[T unit]

20x175 PR I felt very strong last weeks 20 reps made this easeir then I espected

Harder but still can push myself harder next week is 190

Jogged 2 laps around the track after school getting in a mimuim of 170 grams a day


My legs are hardly sore for 20 rep squats wont even feel anything by Wensday. I used to be sore for 5 or 6 days

[T unit]

I decided to do a light misc day

dumbell single arm curls left arm is know stronger then right

35x5

neck machine 45+35

chins focused on ecentric movement

jogged on and off around the track once just to aid recovery

agilty and jump rope pretty easy day

still getting in 170-190 minuim grams of protein a day Im going to up this to a minuim of 200 to ensure Im getting enough

[T unit]

I read IA thoughts from when he did 20 rep squats. He said he did a 2 day split like me but looking back he would thought a

Mon Upper

Wen Lower

Fri Upper

Mon Lower

Wen Upper

Fri Lower

Would be better I knew I could handle more 20s but wasnt sure how I should work it in now I know

[T unit]

20s rep squats

185x20 PR very hard I dont know if I could have done another rep

shrugs

315x3x3

dipsx10 we need a dip belt Im tired of having to do 20 dips for there to be a challenge and I can chin with 55 lbs also

[T unit]

Ok time to take a step back and look at my training upper bopdy wise havent been benching because of shoulder gonna give it another try because dips are like all im doing for the upper body and I dont have a dip belt.

So Im thinking of a simple static progression know that Im gonna try shoulder work I know I have changed things alot but its because of having to lift around body parts not because Im being undisiplened

So 3x5 with a static progression of 5 lbs every work out example


150x5
150x5
150x5

Next workout

155x5
155x5
155x5

Shrugs will be the same as above but 3x3 instead

lower body will stay the same but Ill do some assistace exercises when I get the chance

[T unit]

Towel Bench


155x5x3 My spotter helped me on the last rep of the last set it was close I dont no if I would have got it or not.

Friday will be the exact same but with 160.

Dips + chins

Since me legs where still tiny a bit sore and I do them like a rack pull I dindt do shrugs plus my arms where burnt out.

Weighed in at 161 lbs this morning after pissing Coach wants me at 180, shouldn't be hard 19 lbs in 9 months. Thats 2 something lbs a month or .5 a week. I have been eating clean.

I think my upper body is really slow twitch I haven't hit a new one rep max for bench since last winter I cant make any good progress of course of I have had to take breaks because of my shoulder but I still think that is really bad I don't know what to do.

[T unit]

I warmed up put 195 on the bar and let her rip with the intend of going to 20 or failure

Squats

195x10 PR forgot the belt !!!!!!!!! I kept thinking in my head this felt heavy and when I got into high reps I knew I want going to get 20 but still a nice PR

The 195x10 RAW was hard it defainlty affected abillity on 225

225x5 PR

Good mornings

155x3x3

My legs are becoming immune to soreness 20 reppers are the only thing that will make them feel a thing

Next week going back to my uncles going get the 195x20

Over all a productinve session high rep no belts will help my core in the last reps of 20s

Hes really siking me up to train he did 20 rep squats in college and got up to 300x20 ATG said he couldnt even ge the brackets on backboard and after the 20 rep squats he could get rim and he is only 5 7

[dbcb314]

whats towel bench

[T unit]

You use a thick rolled up towel on your chest like a 3 board press. I think ares might be lower then a 3 board never actually done a 3 board press.
__________________________________________________ _________________
Im going to try and weld together a dip station. Then Ill make a dip belt with. Also Will get my money out of the bank from field work this summer so I can improve my diet.


edit

one of these days when I can get in the wieght room without the football coaches in there Im going to do a max dead lift with a barbell not a hex bar. Last time I d lifted my max I got 315 and the coach told me to use a hexbar instead. That was last year. I know I could get at least 350 . I could probally trap 400 bar.

[T unit]

@ my house

Bench

155x5x3

chinsx5 body weight + 35 lbs will ad 5 lbs every workout and do a all out set of 5 reps I dont like doing alot of volume PRs make me happy not doing alot of sets

Made a dip belt


Will try to weld a dip station together my family farms wos we got a shit load of scrap metal

195x20 on Monday!!!!!!!!!!!!! 20 rep squats leave me feeling very acomplished and Im hungry for a new PR

[T unit]

Not as planned

Towel Bench Towel doesnt realy make much of a diffrence

185x2PR

205x0 failed not close I think upper body is slow twitch

box squats

315x3 bar was crooked on my back just a warm up

Had to do that shit for football coaches

20 reps squats

195x12 PR fuck that shit bitch!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! mental weakness


Stalling on these Im going have to switch up routines


Stiff leg d lifts

worked up to 185x5PR

Chins

body wieght + 40x5 5 lbs a work out PR

Ill go with the same lifts as BFS but with diffrent reps so I can make linear progression weekly

ready to trap bar on Wensday Will go all out




Upper body Mon and FRI

[Dobermann]

Good work on the PR's :)

[Marz]

good luck for next year, this season flew by quick. my team got knocked off in the first round of the playoffs, so i got the off-season coming up after i nurse some injuries.

[T unit]

Thanks guys

[T unit]

posion ivy feel like crap nothing worthy of posting

[T unit]

low volume love it :)

over head squat

115x2 PRbellted

Chin ups body weight plus+50x5PR

No access to power rack and I dont want to do deads on my basemnt floor. I only have 260 lbs of weight anyways

[T unit]

Over head squats

120x1 PR

Chin ups

body weight+55x5PR

Diets has been shit getting at the best 160 grams of protein

Getting it back on track tomorow. I am unthawing 2 lbs of beef and my dad just shot a deer.

I am going hunting tomorow. Have been out twice, passed up 2 scrawny bucks already. Haven't saw anything worth cleaning and killing lots of young deer.

[T unit]

Push Press

135x1

145x0 booh

never have done them before

[T unit]

Pretty good day I guess

Towel Bench

185x3 PR:D bench PRs always feel great because there the hardest to increase very hard set

205x0 burnt out from the 185x3 would have been close if fresh

box squat lol uber high box

385x3 could have went higher very easy for a 3 rep max

I believe its beneficail to do high squats every once in a while to over load the CNS(like 3 board press). I wish I would have put 4 plates on the squat would have been cool.

[T unit]

Trap dead

365x1

385x0 fustrating since I have gotten that before and have budged 405 of the ground

leg curls

45x3

90x2

70x3

Leg press 45%
360x3

405x2PR hard but not quite my limit

I have not done machines besides the neck machine since last year. I plan on taking my leg press to 500 I should be able to do that quickly since I never do it. If you add 100 lbs to a big lift your bound to put on size and strength or at the very least get 400 on the trap bar for me.

I have been hunting so no chins didnt feel like doing them after getting home from lifting at school and hunting. I will on Friday any one reading this hold me to my promise :D

[T unit]

Saw 15+ deer only buck within range was a spiker I didnt even realize it was a buck until 5 minuts after watching. Need more meat for the freezer, maybe I should be less picky on my deer, dont want to kill young bucks though....

very good workout today
squat

254x3PR dam son!!! lol and I still had more in the tank could have cranked out another 2 or 3 reps my coach said I was below parrell. Why didnt I go for more reps though? Man maybe I can get 315 before the season that would be awsome I really truely think I will. I have been eating better then ever beofre

Chins

57.5x5 PRlast rep was very close but Ill count it. No more easy linear progression with these any more. My goal is to get up to 85x5 Im going to swtich 8 rep linear progression

[ChineseMuscles]

weighted chins are so hard.. i could barely get 5 reps of bw + 20 lbs.. ur doing great

[T unit]

High box squats

405x5PR for that height

are coaches are going to make some low ones for us altough I do feel these are benificial when I warm up with 225 on free squat it just keeps feeling lighter and lighter, 300 is within my reach

Leg press

465x1PR something tells me not to go all out on these gonna take it easy dont want to hurt myself

NOTE: I dont know how much the leg press weighs i Im counting the bar as 45 for simplicty although I know its higher then that

Bench

worked up to 185x1 No spotter could have got 2 probally

195x0 widened my grip n the bar maybe thats why i failed

My upper body is slow twitch at least compared to lower

JM Press

with 95 at first

then I dropped down to 75 and got a burn while working on form

First time with the exercise so I didnt want to go heavy had to rep it out

[T unit]

Trap bar deadlifts

complete workout including warm ups usally I dont include warm ups in my log but I always do them

warm up

135x10

225x5

315x5

325x5

335x5 PR

345x5 PR

365x1 easy even when tired

just wanted to go top and I was tired but this still felt pretty light compared to usall I wish I would have had a 5 rep max for this movemnt so I could have broke it but I always go for a heavy single 10 lb increase in 5pm each wensday unitll i stall


Note + 35 means body weight plus 35 lbs

chins

+ 35x5 was going for more but meh I hate high reps

+70x1PR

+80x1 PR very hard

Friday- squats going for 265x1-3 reps big PR coming I want 3 plates!!!!!!

Edit

my chin up bar spins like a axle I think I my be losing poundage do to poundage being used when the bar revolves Im going to drive a nail through it or something

[T unit]

Squats

275x1PR

285x0 very close

My back was and still is sore from wensdays trap bar deadlifts so I must take that into account I

De load next week

[T unit]

Ok heres what Im going to do after my deload week this will just be a 4 week cycle



Monday Bench 3x3

Dumbell Press 2x8

Box squat varying reps

Wensday

Trap Bar deadlift 1x5 With a 5-10 lbs increase each week will start with 355

Wieghted Chins

Friday

255x3 with 5-10 lbs increase each week

If I get a chance weighted dips

[T unit]

Squats 255x4PR Should have tried for 5 next week 265x3

JM press-since I couldnt do wieghted dips

[Dobermann]

Nice Squatting Tman!!!

[T unit]

Thank you:D Im very happy with the progress Im making

[T unit]

Box squat above parrel

The box was as high as the lower part of my knee

405x5 much more easy then last time

425x5PR

Bench

155x3

165x3x2

DB Bench 1 second pause at the bottom

35 lb DB 2x8 huge pump

[T unit]

Squats 265x3 PR very hard my hand pushed myself off the rack on the last out of natural instict I still would have got it though

Very stupid I knew I kid who broke his fingers doing that

Wieght abbs 60 lbs dumbell


Christmas break messed up my lifting schedule this week

Im still not getting getting 250 grams of protein I need

today i got 170 yesterday I got 200

tomorwow my goal for the day is to get 250gs. I need to get big protein intakes in the morinng So if that means getting up and cooking a venision in the morning so be it!!!! Then cook so ground hamburger before bed and eat half a dozen eggs in the in between of course Ill wont eat a lb of meat in one sitting and will spread those out


Morning 1 lb venision 120 grams

Lunch 6 eggs 40 grams

dinner ground beef 100 grams

[T unit]

Ok So I got my shit together and have eaten 1.5 grams of protein per lb 2 days in a row. Not that hard to do... Today will be my third day

Great workout today at my house. I dont have a power rack and only have 260 lbs so I cant deadlift.

Bench

170x3x2 PR it felt light so I decided to...

170x6 PR huge wow one workout of what IA suggested and I am have a huge day I could have hit 200 lbs if I would have maxed

Unfortunatly I only have 20 lbs DBs at my house so no DB Bench

Overhead squat

first set belted second raw75x8x2

raw 95x7 could have got 8 but meh I dont like grinding them out with this exercise

^^very sore

Weighted Chins

BW+60 3x3

[Halfway]

nice work, congrats on the PR

[T unit]

thanks I cant believe what I just did on bench it came out of no where

I knew me is in the making I am going to be out of the begginer catagory by summer and that a promise to my self. I think I have good genetic potetial but It hasnt shown becuase of my poor diet. My mom was a talented sprinter and my dad is jacked Im actually bigger then he was when he was my age.

[T unit]

Another great upper body workout, ehh no racks still so I wasnt really motivated to lift lower body

Bench

180x3
185x3PR
185x3
195x1PR
200x1 PR 10 lb PR

[T unit]

DEC 29th

Bench

205x1PR
210x0 failed


31st

Over head squats
95x10PR hard but could have sqeezed out more

no racks

good mornings

95x10x2 just let the weight rest on my back between sets I felt a pump and it was tiring but I could have just kept going and going

Chins

bodyweight +100x0 failed very close though

[T unit]

Hammys where still sore yesterday when I did this yesterday I wanted to overhead squat GMs always make me sore even with tiny wieghts

Close grip Bench first time ever doing them hands where 10-12 inches apart

175x1
185x0
145x6 no spot so I stopped a rep short of failure

Diet is going good not eating a 100% clean but Im looking great in the mirror and lifts are going up so lets roll with it my metabilism can start forest fires so all you strong guys reading this I have something on you :D anyone want to trade a 500 lb squat for my calorie buring abiltys?

[T unit]

Bench
wanted go get 195x3x3

195x2PR
205x1
210x1PR

high box squats

405x3
455x1PR Should have went for a double

DB Bench i second pause at bottom

40sx8 to light

50x6 to heavy

shooting for 3x8

[ChineseMuscles]

you're doing great! How much do you do for GMs? I did 135 for 6 reps today. Your squats are incredible.

[T unit]

Thanks did your comp break down?

Rarely ever do them last time I did some with racks I think I got 155x5 or something dont really push myself with them

The squats are from a high box remember (knee cap level) I think I could only get 300 lbs with a parrel free squat

edit

weighed in 165 in the morning after shitting and completly naked diet is coming good abs are becoming more noticible in the morning when carbed up but once I get eating they go away

[T unit]

Hex bar

365x3 should have went for 5 being a pus

Power cleans

195x1PR

Wieghted chins

bodywieght + 90x1

[T unit]

Light lower body day kind of sore from working and deads

225x6PR easy for a PR 2-3 reps short of failure but I was sore

Bench

185x3 buh was going for 4 or 5

DB Bench 1 second pause at bottom

50sx8 PR

60sx8 PR

60x5

[T unit]

I touched the rim standing under it today. I didnt use a running start, my vertical is going up witch means Im on track. Im 5'9


High box squats

475x1PR

505x0 failed so close

These are really great hopefully we will have parrel boxes next time monday so I dont stall


Bench
175x5
175x3

Rushed it brother was bitching going for 5 sets of 5

Dumbell DB

60s 1x6 1 second pause very tired

stalliing on bench going to switch my bench days to seated over head press 3x8
I put 20 lbs on my bench in a month from listening to IA but I need to switch know

My coach asked me and a friend to go to a power lfting meet In the first week of Febuary. There will probally be some other kids going to. Ill probally total something like

Bench 200
Squat 280-315
dead 350-400 Im going to do barbell D lifts on Wensday to see where I am at on these, Trap bar was at 385 last time I maxed out but it probally went up

[T unit]

Complete workout

Trap deads

135x10
225x5
315x5
355x5PR Could have cranked out another rep or 2


wieghed in at 170 in the morning:D v and vertical is still going up

Chins

2x5 BW
35+BWx5PR
35+BWx4
35+BWx1

Max is bodywieght + 90 I must be really fast twitch that doesnt seem normal

[Dobermann]

Hitting loads of PR's T-Unit great work!

[T unit]

:D Yeah Doberman I have been finally eating again and it showing Havent eaten correctly since this time last year

Standing front press planned 3x8 Havent worked these in a year

45x10
65x8
85x8PR
95x6PR
95x4

Squats

135x5
225x3
265x5PR Last two reps "I took I 5 sec rest at the top but they where low and a rep or 2 left

[Dobermann]

Glad to see you got your eating face on! :D nice work on squats as well.

[T unit]

Took it easy on box squats monday and over head pressing was bad because I burnt out accidenlty on the first set


Wensday Today

Trap bar

365x6PR could have got another rep or 2

Wrist roller

Chins 5x5 need more volume with forarms and bis I think

[T unit]

Wieghed in at 171 this morning I keep getting in all my protein after six becuase of school

squats

275x3 PR rest pause last rep

Bench Towel

135x10

145x8

155x6

[T unit]

Shit eating is getting hard I am lacking discipline basically if I go any wehere in the day it fucks up everything complelty I still eigh 171 though

Power lfiting meet postponed to march 1st I took wens and Fri day off to rest for it

[Dobermann]

Nice squats congrats on the PR!!! No excuse about the eating though bro plan, prepare, prevail :)

[T unit]

Hey Doberman Im thinking of going on a all out bulk diet like you did with another 20 rep squat cycle.

[Dobermann]

^^^^^^

Sniff , saying things like that brings a tear to my eye! :D

[T unit]

Ill be sure to make you proud, Im starting tomorow. What would have you done diffrenlty if you would do it again, do you have any good advice that you think I should know?

[T unit]

High box squat

480x3 PR could have get going

left shoulder is hurting I dont think its lifting related I can remember doing anything to it

[T unit]

Deadlifts straight bar

385 x1 PR possibly 395

unsure of bar weight

Well that means I can trap bar 4 plates :D

could have added 10-20 lbs

[Real_Shruggin]

nice dead pr. how high is the box squat?

[T unit]

very high maybe like 25 but they have really helped my lifts and vertical jump go way up we finally got 17 1/2 inch boxes for the gym though witch is still high but what ever I go parrel on free squats

today

bench

185x4 pr or pr tie cant rember

Squat 55 lb I think par so reason for the weird weights need to weigh it monday

305x1PR !!!!!!!!!!!!!!!!! I did it :proud: :D

325x0 very very close I rose out of the whole and fell my friend told me he thought I was going to get it I did to

[T unit]

Box squat 17 inch box 2-3 inches above parrel

365x3PR

Bench

135x19PR

weighted abs

weighted chins later

[T unit]

Trap bar deadlifts

385x2 PR Thankfully my coach stopped me because of bad form though Im kind of dissapointed I didnt get my triple I was shooting for

calf raises 225x10x2

Box squats really low ass box I used bumber plates

2 45 lb bumber plates + 2 35s below parrel

225x0 wow that sucked

higher 4 45 lb bumber plates still below parrel

185x5x2

14 inch exaclty parrel foam padded bench
225x5 it was a foam padded bench so it made it harder but I still could have done more reps and weight

I wanted to squat with a low box since I have never reguarly squatted off anything lower then a 17 Im gonna add in some low intensity box squats with 4 45s bumber plates and work my way up to 225 it should be pretty easy but will pay off BIG time

wieghted abbs

good mornings

going to try to talk the coach into a dip belt I dont like lifting and coming home and doing wieghted chins but I will do some friday since theres no school

[Dobermann]

Doing great T Unit congrats on all the PR's!!!

[T unit]

Bench

195x3x3 195x3 is a PR I think not sure


Chins 5x5 + 25lbs I have no endurance at all on these

I really want to squat and bench more they suck so badly for what I have been given

[T unit]

Ben eating good strength going up

box squats
17 inch box

315x5
335x5
365x2

Bench

205x2PR
205x1


Need to start using a lower box

[T unit]

My dad told me today he would make me a power rack I can finally do and stick to a routine besides a hacked down BFS modifcation Im so excited and hes going to teach me how to weld also :D


pretty mutch what IA posted in a 20 rep squat


M/W/F

Week a
Upper
Lower
Upper

Week B
Lower
Upper
Lower


Lower body days
1x20 squats
wieghted abbs

Upper body

Bench 3x3-I might rotate in Dumbell bench
chins 2x5 I will rotate in pull ups

Cant wait power rack should be done in 2 weeks at the longest

I did great on 20 reppers last time I did them but my football coach made me stop ,he makes us do BFS all year long He is a good coach though

[T unit]

squats

225x10PR had more in me, a 20 rep rest pause might have been possible but it would have been BRUTAL

Ran a 200 and some short sprints endurance is horrible

Im wanting to get the metal for the power rack this weekend

[Dobermann]

Nice Squatting T! two plates a side for reps feels real good when you first get it :) Building a rack and having it will be sweet! spec if it is with your dad and all thats pretty cool.Are you going to go all out and put in band hooks? 1" spacing? etc.etc i.e the works!!! :D

[T unit]

thanks Dobe

Well Definatly spacing if you mean spaced out holes to adjust the pins safety bar that catches you if you miss a lift I think thats what there called. Definatly make sure I can put the pins low enough so I can bench without spotter. I have not thought about band hooks and have never used bands. I wouldnt think someone who just barely qualifies as a intermidiate lifter would use bands. Do you think someone at my level would benift from them? It would be pretty easy to add them on if I ever wanted them though.

[Dobermann]

Yes, but I meant in particular the spacing for the rack to be 1" holes all the way up so you can put the pins where you want em for rack pulls and rack presses, If you can make the rack as wide as you sumo dead (if you pull that way) and no you dont need bands now but if your going to be building your dream rack why not go all out??? :D

[T unit]

Spacing undecided
Bands I will add them later
Chin up bar YES
Sumo pull compatible no because I have a platfrom to pull from at school

[T unit]

Power Rack is coming along well we got the measure ments and will pick the metal up in a day or 2

I have a head cold and diet has been shit I hate eating and drinking milk when I feel like this

[T unit]

Well I am feeling mutch better congestion si going away

Trap bar deads

405x1PR finally, it was mutch easier then I thought

[adelman337]

Nice work, I have never tried trap bar deads.

[T unit]

you should give them a try

Ok a 4 plate dead is cool and all but a injured back is not I have known my dead lift form is shit when the weight gets heavy and it has been getting better especaily on that last attempt but Im really going to focus on form and drop the weight down to 3 plates witch to keep my back healthy. This will be great because Im doing 20 rep squats starting tomarow and I can do some light dead lifting as a warm up.

[jasonc1213]

Good job on the PR, man. I know what you mean. Even though I'm deadlifting less than half of what you are (lol) I think when I go a lot heavier my form suffers. It sucks when your lower back hurts for days. Keep up the great work, bro.

[T unit]

Well power rack was finished sunday but are basement is full and my dad doesnt want it in his barn so we gave it to the schools weight room. I dont think its going to fit in there very well so hopefully we will get it back when the basement gets cleared I want to do some 20s so I will just do them Friday in AC hopefully are coach wont be watching im sick of fucking BFS

I deadlifted today

315x7
356x1 good form
385x1 ok form

When I use good form I can feel my hamstrings being used alot more witch is good

[T unit]

squats

225x12PR should have went for more but pussied out my shoes also had a arch in them witch didnt help not normal squattitng shoes

[T unit]

lifting schedule has been messed up this week because of school closing because of ACT testing

Bench

175x8PR

was going to do 20s but wasnt in the mood mentally I need my own rack to them and to be alone so I can focus in

Squat

315x1:D PR That feels better then any PR I have ever got nice and low to below parallel

[T unit]

Box jumps

Bench press

135x5x3 Dynamic workout

coach told me to go heavy

185x5 PR+ 2assisted reps for a total of seven not sure if I got help on the 5th rep but I would have got it any ways

[T unit]

Box squat 17 inches
dynamic

135x6

225x5

245x4

275x3

ME

315x2

385x3PR

Towel Bench

145x5

155x4

175x3

185x2

225x1PR

[T unit]

Thursday dynmaic bench

115x3x5

Over head squats no belt

95x8 beltess PR getting stronger

Saturday

---------------------------------------------------------------------------------------------------
No repping power I suspect fast twitch forearms I lose all power after 3 reps

chins

BW+25 3x5 1x4

pullups

Bodyweight is 177-178 in morning after the bathroom

[T unit]

Towel bench light workout

135x10

155x8

175x6 no problem

Box squat parallel

parallel box with foam padding went hard compared to lower body

135x10

225x5

275x3PR

295x1 PR very sloppy barely got it felt my hamstrings pull hard in a good way

Curlz 50 lbs dumbells

some DB bench work

Box squats will be done with a parrel box frm know on my hamstrings will get very strong very fast predicting some giant gains in free parrarel squat

[T unit]

A bunch of line man drills I learned alot and was doing very well I may hvae to move to center though I would rather not but what ever is best for the team I was pretty tired after them sore in quads

Towel bench

185x3

205x3PR

225x1 second rep attempted and failed

Box squat 15 inch box I measured 4 45 bumper plates plus a 10 lbs bumper plate
what a difference a few inches in box height makes

I was tired from the drills

225x5

245x3

265x0 WTF
245x3

Ill put the bad squats on all the drills I was tired I really need to work on my hammies

Havent been posting up workouts for a bit pulled the sled friday

[T unit]

Over head squats

95x8x2 belted getting stronger

Some jogging

I know that jogging is not optimal for football but my heart and lungs are in terrible conditions planning

Planning on pulling the sled today

Looks like im leaning up a bit

[T unit]

Fustrating I lost alot of squat strength
Im going to go back to do what I was doing before I will also bulk up to 185

Today

275x1 second rep failed some what mental

leg press

8 platesx5

good mornings 185x5PR Even though I have lost overall squat strength I am stronger at the bottom thanks to these

weighted abbs

[T unit]

high box squats 455x3

225 warm up free squat felt lighter today

[Joe]

keep nailing the PRs T

[T unit]

squat

245x5x2 felt good not to hard not to easy Ill like that set rep range Ill try to stick with it for the next few Friday squat sessions since on Fridays I can lift without the coach. Ill add 10 lbs next week

Note I have had some other workouts and not been posting them

[T unit]

squat

255x5x2 harder then last week but Im still gonna try to move 10 lbs next Friday

Earlier this week

over head press

65x8 could have kept going

+belt 65x16 could have kept going wow what I huge difference the belt made


I also forgot to post that a did 20 body weight chin ups a few weeks ago

[T unit]

Tuesday

box squats high

475x2 could have kept going


Friday

Squat

265x5PR very hard

265x2 racked the weight mental failure Im not sure I would have got all 5 though but defiantly better then 2 was possible

Bench

205x1 second rep failed

Negative benching with 225

Weighted incline abs

Reminder get a screw to fix the incline ab bench

I have been training Gracie jujitsu and I really like it. The moves are very technical and I feel learning submission grappling will help me concentrate something that I need to fix. It does not affect my lifts because in the class we go over holds and have some optional grappling.

[T unit]

Did a bench workout yesterday 5x5 with 155

Box squat white box

365x4 PR

385x1

Happy with todays squatting