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  • #31
    hey guys. i apologize for not being consistent in my posts lately. i'm trying to focus on training & keeping you somewhat updated on wat im doing. it's pretty much just wat i do at home. i dnt keep track of my football training.

    all i can tell you bout football is....i hate lifting with them. i feel like somethings gonna snap off but my coach said i might as well not do football if i dont do the weight training class with them. also having weightlifting for 3rd period makes me dead tired so i cant focus in my later classes.

    if ya'll want to give some input cool. just please don't be rude on purpose.



    p.s. Jim Wendler is my new role model i know that may not be a good thing but he rocks dude hahaha

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    • #32
      2/19 lowerbody/heavy

      Squats
      barx3
      65x3
      85x4
      105x5
      135x5
      155x3
      175x3
      195x2
      200x2
      225x2
      230x2 PR

      Deadlift
      135x3
      155x3
      195x3
      225x3
      245x3
      265x3
      285x3 PR

      two prs in a day.... i am content

      Comment


      • #33
        2/20 power/speed training

        clean grip hi-pull
        105x5
        135x3
        135x3
        155x1
        155x1

        power clean
        135x5
        135x5
        135x3
        155x1
        155x1

        leg curl
        20x20
        20x15
        40x12
        60x10

        russian twists
        bw+10x40
        bw+10x30
        bw+x30

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        • #34
          2/21 upper body/max

          3 board press
          No Board= 65x15
          6 pull ups
          No Board= 85x15
          6 pull ups
          Board= 135x5
          6 chin ups
          Board= 155x3 + WW
          8 chin ups
          Board=175x3 +WW+B

          Board= 200x3 +ww+B+ES (P mother F*%$in R!!!!)

          Military Press
          Bar x20
          65 x15
          85 x8 +WW+B
          90 x6 +WW+B

          Kroc Rows
          40 x20
          40 x20
          76 x10
          76 x10
          (nothing cool here)

          Comment


          • #35
            sorry ive been out for a while but im on track again!!!

            my current schedule:

            monday:
            KB swings:5x4-20
            Box Squats: 8-12x1-3
            Hang Clean: 3x3, 2x2
            Abs: 5x5-12

            Tuesday:
            B.T.N jerk: 8x1-5
            BB Row: 3x5-12
            Shrug: 3x5-12
            Triceps: 3x5-12

            Thursday:
            GHR: 5xfailure
            Deadlift: 6x1-5
            Bottoms-up Squats: 8x1-2
            Abs: 5x5-12

            Friday:
            Bench: 6x3 or 3x5-10
            Delts: 3x5-12
            Triceps: 3x5-12
            Biceps: 3x5-12




            today was my frist day so lets see the madness!!

            warm-up:
            squat step-out/ground series: 50 reps
            stretch: 2 minutes
            chin-up/lunge: 20 reps
            stretch: 1 minute
            pvc roll: groin/hips/quads/hams

            KB swings:
            16lbsx30
            21lbsx20
            26lbsx20
            did alot of reps cuz im really focusing on making my legs exlpode. i try to flex my glutes/hams fast to make the weight pop

            Box squats: (did alot of sets)
            barx12
            65x15
            85x2 add box
            90x2 add belt (focusing on staying tight in my abs, this helps)
            105x2
            105x2
            110x2 add knee sleeves (knees were creaking)
            110x2
            135x2
            135x2
            135x2
            155x2
            155x2
            155x2
            175x2
            just trying this whole speed box squat thing so im probly gonna start with 135 for my real sets of 2 & try a slower negative or go a little heavier & for reps

            hang clean:
            135x3 easy
            135x3 added wrist straps... dnt knw why... this sucked... took em off
            135x3 belt & wrist WRAPS!! these helped alot
            155x2
            155x2 mega easy
            need to be a bit faster on these

            barbell windshield wipers:
            sucked. never doin em

            Uneven bb sidebends:
            sucked. never doin em

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            • #36
              BTW i got defensive end & special teams for football next season!!! WHOOOOOOOOOOOO!!!! YYYEEEEEEAAAAAHHH!!!!!

              Comment


              • #37
                4/5/11 upper body, heavy day

                warm-up:
                push-ups/chin-ups: 20 reps
                delt circuit: 60 reps
                military press: barx15
                bodyweight face pull with fat ropes: 20 reps
                stretch: 2 minutes

                Push Jerk:
                barx5 to the front
                65x5 B.T.N. from now on, pinkie on ring
                85x5 thumb on ring
                90x5 add belt
                105x5 rough set. add wrist wraps & elbow sleeves
                110x3
                110x3 snatch grip
                135x1 to the front. pinkie on ring. belt,wrist wraps, knee sleeves

                barbell row:
                barx12
                65x10
                85x5 under hand grip from now on
                105x12 add belt
                110x10
                135x8 wrist straps

                barbell shrug:
                135x15
                135x15
                175x12
                200x5

                floor skullcrushers:
                15x30
                35x25
                40x12 add elbow sleeves
                40x15

                good day. goin to the gym w/ my gf tomoro & i might hit some lower & light upper since i havent been goin super intense & wont be too sore. still easing in to this training

                Comment


                • #38
                  4/6/11 lower body max day

                  warm-up:
                  chin-up: 25 reps
                  face-pull: 50 reps

                  squat:
                  barx12
                  115x10
                  205x5,10. 10 rep pr. belt, knee sleeves
                  225x5,5. 5 rep pr. belt, knee sleeves

                  deadlift:
                  115x5
                  205x5
                  225x5 knee sleeves
                  295x5 belt, knee sleeves
                  315x1 belt, knee sleeves
                  325x1 belt, sleeves

                  decline sit-up w/ twist:
                  +10x 16
                  +15x12

                  KB swing:
                  15 lbs.x20 reps

                  DB curl:
                  15x8 each arm
                  25x8
                  35x8

                  i know i shouldnt be training legs this early after my speed day but i havent been in a real gym for months & i felt great today!!! :moon:

                  Comment


                  • #39
                    hey ya'll. long time no see. ive been doin research & such & im goin to go with the great Steve Pulcinella's push/pull/squat program. for those who aren't familiar with it, it is a program where you perform a press of some sort, a pull of some sort, & a squat of some sort. its a high volume, sub-maximal weight program. right now this is my lay out.

                    WK1
                    monday Wednesday Friday
                    90% squat Bench Press Deadlift 5x1
                    80% push press 4" block pull Front squat 5x2
                    70% Hi-pull Low Box Squat CGBP 5x3

                    WK2
                    Monday Wednesday Friday
                    70% Hi-pull Box Squat CGBP 5x3
                    80% Push Press Block pull Front Squat 5x2
                    90% Squat Bench Deadlift 5x1

                    WK3
                    Monday Wednesday Friday
                    80% Push Press Block Pull Front Squat 5x2
                    70% Hi-pull Box Squat CGBP 5x3
                    90% squat Bench press Deadlift 5x1
                    Last edited by ArmoredCore94; 04-19-2011, 10:24 PM.

                    Comment


                    • #40
                      for more details on this program go to http://articles.elitefts.com/article...l-press-squat/

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                      • #41
                        Yesterdays training. 1st day of press/pull/squat

                        Squat (low bar, wide stance)
                        barx15
                        85x15
                        135x5
                        195x5 add belt, knee sleeves & WW
                        225 for 5 sets of 1 @ 90%
                        did last set with no belt or sleeves or anything. felt a little loose but the weight was back on my heels & my hips were firing just right

                        push press:
                        i was warm from squats so just jumped right into my work sets

                        135x5x2 w/ belt, WW & elbow sleeves


                        Clean grip hi-pull: switching these for hang cleans
                        145x5x3 w/ belt & WS

                        felt good & i enjoy the full body workout idea

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                        • #42
                          Day 2 of push/pull/squat. still feeling good

                          Bench Press:
                          barx10
                          85x10
                          105x5
                          115x5
                          135x5 add belt, WW & elbow sleeves
                          155x5
                          175x5x1

                          4" Block pull conventional stance:
                          135x6
                          135x5
                          195x5 add belt
                          225x2
                          245x2
                          285x5x2

                          High box squat:
                          135x2x5
                          155x5 add belt, knee sleeves
                          200x5x3

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                          • #43
                            dude ive been out soooo long. im puttin up bigger numbers now. im benchin 205. squatting 275 & deadlifting 335. heres what i did today:

                            zercher squat: worked up to 295x2 from a dead stop

                            squat: 205 x 5 been going a little deeper cuz i wanna increase quad size & i think my max is bein held back by my poor repetition strength

                            one arm DB DL: a few sets of 6 with 100 lbs.

                            ive been focusing on a little more off the grid excercises compared to what i usually do. im gonna focus alot on zercher & olympic quats, rack pulls from below knee & Heavy inclines. pretty much just stuff to increase my shot put

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                            • #44
                              wow. havent been on this sight in almost 2 years. missed it alot. here's wat i am now

                              bench: 205 (still suck at benching)
                              squat: 315
                              deadlift: 345
                              military press:125

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                              • #45
                                Were you injured for a while or take some time off gym?

                                Sent from my DROID RAZR using Tapatalk 2

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