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Armored Newbies journey to power

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  • moparfreak360
    replied
    Were you injured for a while or take some time off gym?

    Sent from my DROID RAZR using Tapatalk 2

    Leave a comment:


  • ArmoredCore94
    replied
    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

    Leave a comment:


  • ArmoredCore94
    replied
    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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  • ArmoredCore94
    replied
    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

    Leave a comment:


  • ArmoredCore94
    replied
    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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  • ArmoredCore94
    replied
    for more details on this program go to http://articles.elitefts.com/article...l-press-squat/

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  • ArmoredCore94
    replied
    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.

    Leave a comment:


  • ArmoredCore94
    replied
    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:

    Leave a comment:


  • ArmoredCore94
    replied
    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

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  • ArmoredCore94
    replied
    BTW i got defensive end & special teams for football next season!!! WHOOOOOOOOOOOO!!!! YYYEEEEEEAAAAAHHH!!!!!

    Leave a comment:


  • ArmoredCore94
    replied
    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

    Leave a comment:


  • ArmoredCore94
    replied
    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)

    Leave a comment:


  • ArmoredCore94
    replied
    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

    Leave a comment:


  • ArmoredCore94
    replied
    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

    Leave a comment:


  • ArmoredCore94
    replied
    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

    Leave a comment:

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