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HOMEtrained23

HOMEtrained23

Orange Belt
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I believe I had a log here before but I gave it up because I was lifting at home and sometimes I couldn't lift and it just aggervated me. But now that school has started I have been lifting in VArsity athleticas everyday using the BIGGER, FASTER, STRONGER program. But I am keeping a notebook with this so if I don't post for a couple of days (got a job too) then I will write it down and post it asap. All tips and comments are acceptible. Here is what I have now:

wed. 10-18-06 (free day)
  • wide grip curls, then middle grip curls, then close grip curls--1 set each: 60lbs. 3x8
  • DB hammer curls: 30lbs. 3x8
  • DB preacher curls: 25lbs 3x8
  • Overhead press in front and behind the neck(alternating): 80lbs. 3xfailure
thurs. 10-19-06
Today the coach was gone so everyone half assed it and i just decided to do a little bit so tha I could say that I didn't sit around like everyone else.
  • Incline: 3x8,6,4 at 95lbs., 115lbs., and last, 135lbs.
  • power cleans: 3x8,6,4 at 115lbs. and last 2 sets at 135lbs. (could've done more weight, will next time)
  • bench: 3x8,6,2 at 130lbs., 135lbs., 175lbs.(assisted alot) It was a big jump but I just wanted to try it for the hell of it.
  • Squat: 2x8,6 at 205lbs., and 225lbs.
Friday was teacher work day; no school. Monday we got out early for parenting day, no workout. Tuesday= maxingout day but I got really pissed off because the coach didn't let me get 3 lifts like everyone else did so I don't even know my effin' max on bench. Wednesday and Thursday we were maxing squats and power cleans but I didn't go to school these days due to a wake and a funeral. I will tell yall my squat and power clean maxes tomorrow probably. I am cycling a whey shake mixed with creatine after every workout. I have gained about 1.5 lbs. in 1 week from it and my lifts have actually improved a little bit. In our program, we have just started the strength phase. We usually do 4x8,6,6,4 or 4x8,8,6,6 but on thursday nobody showed up to class so we didn't do anything hard. It may seem so far that this class isn't dedicated and is half assed but this week has just been hectic due to school events and my family problems. We really work our asses off and the coach is awesome. You will see starting this coming up monday. We have already went through the hypertrophy phase which was 3x10, 3x8, then 4x8, and then 4 fucking sets of 12 which KILLED me. Then we started the strength phase last week. SO that is the 411 so I hope yall will throw in some supportive words and tips in every now and then. Thanks!
 
I wouldn't do the curl crap, and instead would try to do Deadlift/Bench/Squat or something like that. I don't know if you have the class everyday Monday-Friday or what, but if so I would lift Monday/Wednesday/Friday and on Tues/Thursday try to do something else during the class, like cardio, grip work, or core work. I know you guys have a pretty structured program with Bigger/Faster/Stronger but curls are a waste of a day in my book.
 
We work out everyday, monday through friday with one free day. I will give you our schedule:

MONDAY
bench
incline or pullovers
close grip
power cleans, snatches, lunges or lateral lunges

TUESDAY
B.O.R.
squats
push press
pwer cleans, snatches, lunges, or lateral lunges

WEDNESDAY
usually our free day or "beach" muscle day

THURSDAY
same as monday

FRIDAY
same as tuesday.

At the end of each rotation, we do dips, pull ups, 10 minutes of abs, reverse curls, wrist curls, box drills, stadium running, or rotator cuff work, depending on what the coach says. Be usually do 1 rotation and a couple of the things I listed in the sentence before this one. It is a very strong program. Oh here is what we did today:

FRIDAY 10-27-06
  • MAX MAKEUP DAY
  • I maxed out 275lbs. on squats, 165lbs. on power cleans (I had to do these after squats which was very hard, and I have a bad habit of using my back too much and my legs not enough) , and benched 165lbs. after the squats and power cleans. My squat went up 70 fuckin' pounds! But I have never squated before this class. My bench went up 10lbs., and this is the first time we maxed out on cleans. The last time we maxed was the 3rd week of school. I know these maxes are going to go up because we have just started the strength phase. I believe that is all!
And I know, I know, ....no deads. But only because the football players are the only ones who can dead for "Saftey Precautions." Pfft...politics. My goals for the end of december are bench:185-200lbs., squat:300 even, and power clean: 185lbs. Wish me luck!


***EDIT:
I will ask Coach if I can dead on our free day. Maybe he'll approve!:icon_chee
 
I don't know if you can/are allowed to do this, but I would switch the days around. Like Squat on Monday and Friday, Deadlift on Wednesday, and Bench on Tuesday and Thursday. That would give you a day of rest between squat and deadlift days. You wouldn't give up any volume or anything, just would give yourself the needed rest between deads and squats, which you will be thankful for.

That Deadlift rule is just plain dumb. Deadlift has to be safer than bench and squat, you can just drop the damn weight. Hell you guys are doing Power Cleans and Snatches which are much more difficult/technical. Fuck up on Bench and you CAN kill yourself, Squat you probably wouldn't die but it wouldn't be pretty. Fuck up on Power Cleans and Snatches and you are going to be in a lot of pain and are probably headed to the hospital.

If you cannot switch the days around, then just make sure you can do deadlift on wednesday. I suggest you do deadlift, goodmornings, and grip work on that day.
 
We started doing drills before we did full fledge cleans. And the snatches are done with dumbbells, 1 arm of course. No, I can't switch the days but I will be sure to ask if deads are ok to do on wednesday. I hate the rule to but...rules are rules. It may not be too bad because we do extensive stretching before we lift so...
 
Mon. 10-30-06



  • cleans 4x8,6,6,4 @ 115lbs., 135lbs., 135lbs., and 140lbs.
  • bench 4x8,6,6,4 @ 130lbs., 135lbs., 135lbs., and 145lbs.
  • pullovers 4x8,6,6,4 @ 50lbs., 75lbs., 75lbs., and 90lbs.
  • close grip bench 4x8,6,6,4 @ the same weight as reg. bench
  • ab work
  • stadiums
Today felt very good. I could've did more weight for the cleans. These were the only things that bothered me though. I start next time at 120lbs. and work up to 145lbs. on the final 4 reps. The weight for the bench was ok. I didn't really strain until I got to the last 4 reps. I think I strained a butt muscle from pushing so hard. I will start with a lil more weight on these too. The pullovers were good too. And I was 1lb. away from a hernia on the close grips. So today felt great but it will feel even greater tomorrow! We have to squat!
 
tues. 10-31-06

  • DB lunges 4x8,6,6,6 @ 40lbs., 50lbs, 60lbs., and 60lbs. (weight of each dumbbell)
  • bent over rows 4x8,6,6,4 @ 155lbs, and the last 3 sets with 175lbs.
  • squats 4x8,6,6,4 @ 205lbs., 225lbs., 225lbs., and 235lbs.
  • push press 4x8,6,4 @ 115lbs., and 125lbs. for the last 2 sets
  • 3 superset burnouts for bw dips-21, 18, and 12 with bw chins-13, 8, and 4.
  • forearm curl burnouts with 30lbs.
Today felt ok. I hate push press so I am going to stick with regular ole' overhead presses. I think the weight for the lunges was good as well as for the squats. I bit off a lil more than I could chew with the rows. I will have to start with lower weight next time. My tris, shoulders, and tits are sore as hell and my legs are already feelin like they are getting sore by the minute. Those cleans have my back feelin a little sore too. I love it! I haven't been this sore in a long time. Last time we maxed chins I did 15 and dips I did 20. This makes me feel good because I have gained weight since that last max and I have gotten stronger too. I love crushing pr's! I wish we couldve maxed these out this last max we did. But that is pretty much it. For rows I want to be able to do 200lbs. for a 1 rep max by the end of december. So here are my goals:

bench 185lbs.
squat 300lbs.
power clean 185lbs.
row 200lbs.

Btw I am 5'7'' and I weigh 145lbs. I went into this class at the same height but only 140lbs. even.
 
wed. 11-1-06

Today was free day but I am feeling sick and my entire body is sore so I just did some curls and shrugs. I really feel like crap and it hurts to move.
 
Thurs. 11-2-06
  • anything we wanted so I just messed around with some 30lbs. dumbells
  • Bench 4x8,6,6,4 @ 135lbs., 145lbs., 155lbs., and 155lbs.
  • pullovers 3x8,6,4 @ 35lbs., and 45lbs. on the last 2 sets
  • incline 3x8,6,4 @ 125lbs., 135lbs., and 140lbs.
  • box drills
Today felt good. I don't understand how I can get 155lbs. up like that but only maxed at 165lbs. Maybe I had a bad day that day. But today felt good. I still feel sick and I and still kind of sore, which is why I really do anything in the first bullet up there. But usually we would probably do snatches. but tomorrow we won't be able to do much because in the morning we have a maroon and white game and in the afternoon we will have a pep rally so it will be shorter class times. But trust me, he'll make us lift!
 
fri. 11-3-06

  • Squat 4x8,6,6,4 @ 185, 225, 225, and 235


Today we had a morning assembly and an afternoon pep rally, so the classes were cut short and we only had 40mins. for everone to lift with only 4 squat racks. So he just made everyone squat. I hate these pointless assemblies.
 
mon. 11-6-06

  • bent over rows 4x8,6,6,4 @ 145lbs., 155lbs, 155lbs, 165lbs
  • STRICT overhead press 3x8,6,4 @ 105lbs, 115lbs, and 120lbs.
  • overhead extensions 3x8,8,8 @ 50lbs. the whole time

Our benches are getting recovered so we couldn't do pullovers or benching so we had to make do. The bent over rows felt a lot bette rsince I changed the weight. I could feel the veins in my eyes popping out doing the ohp. Today was an ok day but I was really looking forward to benching. Btw, the biscuits and gravy from Subway are Delicious!!!!
 
tues. 11-7-06

  • DB lunges 4x6,6,6,6 @ 40lbs. dumbells, 40lbs. dumbells, 50lbs. dumbells, and 50lbs. dumbells.
  • Stiff legged deadlifts 4x6,6,6,6 @ 185 all the sets
  • squats 4x8,6,6,4 @ 205lbs., 225lbs., 225lbs., and 245lbs.
  • dips with DB between knees 3x6,6,6 @ 40lbs. dumbell, 50lbs. dumbell, and 60lbs. dumbell
  • 1 set of burnout dips @ BW
Today was GREAT!!! I need to go a little lower on the squats though. I cannot believe he let us dead. These destroyed my hams, especially since squats were next. Hopefully we will get to do these more often.
 
wed. 11-8-06

Free day. I did stuff like curls and wrist curls, you know, unimportant stuff so I don't think I need to post it.
 
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