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... my goal is not really hypertrophy but strength and speed... i want to be as strong as possible pound for pound.. the reason being i want to play football on the D1 college level.. dont mind being benched, i just want to make the team.. ive played football every year from 7th to 12th except 9th grade because i broke my wrist before the season... so i dont know what id do without it... that being said..
don't let the journal slip!
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Originally Posted by TriZZle305
BTW I graduate tommorrow everyone
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.... i wuz supposed to workout today Back/Biceps/Shoulders.. but i worked 12-9 and im sleepy and didnt feel like rushing, i'll post my workout 2morrow,... 
on leg press) 3x8 @ 510, ill keep you posted on the effectiveness of the product. so far so good
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Originally Posted by ForemanRules
musclenet.com has a 1rep max calculator...
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Originally Posted by TriZZle305
which section is it under? i dont see it on the Home page
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Originally Posted by TriZZle305
Thanks, thats a better one because it shows the percentages of your max as well, It came out 11 less than Men's Health for 345 @ 8 reps it showed 428.. i only use it because I do not 1RM squats or powercleans for fear of injury
i'll have to edit my signature because this calculator is probably more accurate |
Im less concerned about getting hurt on bench than squats though... ive seen too many people load up that bar and crash to the ground.. its a scary sight 
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Originally Posted by TriZZle305
I did the same thing but it was a minor injury, more like a pull, back when i used to Max every time i worked out, the old chest 4 times a week routine
Im less concerned about getting hurt on bench than squats though... ive seen too many people load up that bar and crash to the ground.. its a scary sight |
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Originally Posted by TriZZle305
i dont know what i'd do if i had to stop lifting for 3 months at this point in my life, im not going for any records though, just an overall improvement in strength, I dont want to be lagging in any aspect when i walk out on that field this fall.. tryin to gain a scholarship so i can use the academic scholarships for chunk change.. and so i dont have to pay off loans in the future
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Originally Posted by ForemanRules
Hell then you are smarter than I was. If you lift for football then you have you're head on straight, get that free college money. Weight training can make you a better athlete, but I'm sure you were good at sports before weightlifting. Too many guys think that if they are strong then they can be great at sports. Athletes are born not made....get that scholarship and kick ass on the field.
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, He quit after 2 dayz in pads because people almost half his size were puttin him on his ass... later in the year he started, and quit wrestling... good genetics, no athletic ability
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Originally Posted by Cris2Blis
that looks like a great setup... what will your track work be? i love sprints to mix up cardio sessions. where are you trying to walk on at in the fall?
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Mostly it will consist of sprints and definately some plyo's but i guess it depends on how sore my legs are, it might end up being just an "active recovery" day and probably just ordinary conditioning once i get closer to August... I'm trying to walk on at University of Florida as a true freshman.
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Originally Posted by TriZZle305
Here's The framework of my change-up, ill continue my current split until i get this right
Monday- Upperbody -Strength(Low Rep/High Weight) Tuesday- Lowerbody- Strength Wednesday- Complete Rest Thursday- Track work Friday- UpperBody- Power/Speed(High/Mid Rep/50-65% of 1rM) Saturday-Lowerbody-Power/Speed Sunday- Complete Rest Abs will be included as upperbody and Lower back will be included as lowerbody.. |
Hell, I have to say that. It's almost what I'm doing now (with the exception of track work day).
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Originally Posted by CaptainDeadlift
If you're going to hit the abs hard (weighted exercises, etc), I'd suggest that you do them on lower body day. Trying to squat with sore abs will not be fun. Other than that, it looks good.
Hell, I have to say that. It's almost what I'm doing now (with the exception of track work day). |
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Originally Posted by TriZZle305
have you had any problems with possibility of overtraining? what does your volume look like on each day? edit: (strength day vs speed day volumes)
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.. In a couple weeks i'll be able to tell if Max Pump is contributing to any strength gaines..|
Originally Posted by TriZZle305
Here's The framework of my change-up, ill continue my current split until i get this right
Monday- Upperbody -Strength(Low Rep/High Weight) Tuesday- Lowerbody- Strength Wednesday- Complete Rest Thursday- Track work Friday- UpperBody- Power/Speed(High/Mid Rep/50-65% of 1rM) Saturday-Lowerbody-Power/Speed Sunday- Complete Rest Abs will be included as upperbody and Lower back will be included as lowerbody.. im trying to figure out how im going to make this work without overtraining... i guess the only thing to do is try it and tweak it on a week by week basis.. hopefully once i get it right i will be doing this until August, i will post pics at the beginning of June(whenever i get my digital camera working, or a new one) so i can compare some to August pictures(along with the numbers which are more important to me anyway) |
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Originally Posted by shiznit2169
10 sets of flat bench? Why so many?
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Originally Posted by TriZZle305
CHEST
Flat Bench: 135x3 155x3 175x3 195x3 205x3 225x3 245x3 275x1 295x1 305x1 (help past sticking point) ^ this whooped my ass |
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Originally Posted by CaptainDeadlift
Good effort for the first week. If you think it's a little too much, try 135, then jump to 185, 205 etc by 20's. Your body will adapt after another week or two.
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Originally Posted by TriZZle305
how much should as far as volume should i do on my first DE/Power day? It will include Pull motions.
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Originally Posted by TriZZle305
Also tommorrow I will be doing the DE Lower day so any suggestions you have on that will be appreciated,
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Originally Posted by shiznit2169
10 sets of flat bench? Why so many?
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Originally Posted by TriZZle305
What do you think about Goodmornings for my Back exercise? Ive never done them but i guess i'll try them since ive heard so many positive reviews..
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Originally Posted by CaptainDeadlift
According to the Westside articles that I've read, Goodmornings are one of the three max effort exercises for ME lower day, along with squats and deadlifts. So far I've been using Goodmornings as an auxiliary exercise, keeping the reps from 4-8. I try to do them at least once a week, on one of the lower body days. One of these days maybe I'll attempt them as a max effort exercise.
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Originally Posted by TriZZle305
Went back and did Those Hyperextentions..
Hyperextentions 4x7 w/ 25plate in arms |
your friend needs to get a car! 
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Originally Posted by Cris2Blis
most people wouldn't have done this... very impressive dedication!
your friend needs to get a car! |
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Originally Posted by Archangel
I thought is was a great w/o there!!! I am a HUGE fan of shorter rest intervals, Brother Funk got me hooked on that!!! If you think you need more weight, and you can handle it, or judging by the looks of it, Man-Handled it, then I say go for it, but first I might try shorter rest Intervals, it's up to you Brother T!!!
Was it a pec Dec machine that you did rear Laterals on? |
well this link doesnt work so nevermind the following statement
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Originally Posted by TriZZle305
CHEST
Speed Bench: 8x3 @ 185 I was supposed to use 155(50% of 310) but it just was not enough work for me, and 185 wasnt either so i think i will move it up.. i dunno maybe i shouldnt any comments or advice welcome All in All it was a good W/O except for the chest which i didnt feel was worked hard enough, maybe i should do less rest between sets on speed day, it wuz less than a minute rest though so i dunno |
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Originally Posted by CaptainDeadlift
First of all, as Archangel said, you can decrease the rest interval. I try for 30 seconds on speed bench. Like you, I found 50% to be rather light, so I upped the number of sets to 12. For 60% week (which is what you wound up doing), I'll be doing 10 sets. And on 70% week, I'll stick with the 8 sets. After 70% week, I cycle back to 50% and repeat. The "lighter" workouts also help prevent overtraining. Another thing to remember is that you should be exerting the same force on 50% (and 60% and 70%) that you would as if you were maxing. Quick reps, about 1 second up if I remember correctly. You may not feel anything during or after the workout, but if your 1RM keeps going up on ME day, who cares what speed day feels like? Have patience and let the program work. |
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Originally Posted by TriZZle305
one quick question about speed bench.. ive been taking it down at a normal speed and then EXPLODing up, should i be taking it down fast too?
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Originally Posted by TriZZle305
well this link doesnt work so nevermind the following statementImagine this but instead of it being normal it is all compacted together and you can adjust the heights of the cables here is a picture i made.. the holes are the way you can adjust the cable handles. and on the "body" of it it has all the workouts you can do.. full body pretty much.. looks like something someone would buy and put in their house and think they have a gym.. no power rods though |
... will u start any workouts w/ the team since you're trying to walk on?
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Originally Posted by Cris2Blis
nice job on the PR's trizz
... will u start any workouts w/ the team since you're trying to walk on? |
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Originally Posted by TriZZle305
Max effort lower day.. very intense, set a couple personal records
... my lowerback was gone by this point so i decided i wouldnt over do it |
(i keep forgetting im not a body builder) pics look great.
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Originally Posted by TriZZle305
EXACTLY... thanks monkey man i couldnt find it
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Originally Posted by The Monkey Man
Love that thing!... Lived on it while rehabbing my shoulder in '02'
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Originally Posted by Cris2Blis
just one request... a smile!
pics look great. |
ill find one with a smile just for u
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Originally Posted by TriZZle305
Bench
135 x 3 185 x 3 205 x 3 225 x 3 255 x 3 275 x 1 305 x 1 315 x ....0 almost though, i think i can get it if i was fresh |
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Originally Posted by TriZZle305
i think ill put that link in my sig
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Originally Posted by TriZZle305
315 x ....0 almost though, i think i can get it if i was fresh
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.. also I have been developing a slight obsession with my rising weight although i tell myself constantly that it is not my goal to gain weight.. however i weigh 198 1/2 or 199 ... and i have never been 200 or above.. so i think i will eat a lot just to look at the scale..(i might have OCD, i look at the scale more than 10 times a day for the past 2 days)
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Originally Posted by Archangel
Glad to hear your gaining size, your goal sounds solid, good luck with it!!!
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Originally Posted by TriZZle305
Monkey Man you think i should do them every week?
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Originally Posted by Seanp156
Weighted dips with 2-3 plate, that's gotta be tough !
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Originally Posted by Seanp156
Weighted dips with 2-3 plate, that's gotta be tough !
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Originally Posted by Michael Hart
where are the deadlifts my man? You got to pull the big weights to get strong!
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i know!, my lowerback is just so undertrained it will be a while before i can Deadlift twice a week... last time i did a Dynamic Effort workout I had to hyperextentions at later time due to time constraints, so i guess thats why this time i was so knocked out from squats and hypers.. i'll definately be hitting some later this week on ME day so stay tuned I was actually considering SLDL but i think i'll stick to Normal Deadlifts for a couple more weeks into the routine|
Originally Posted by The Monkey Man
Well he weigh's almost 200 plus another 90= 290
He benches 310!? Why does that seem radical, it's just hitting the same chest from a different angle Plus it will strengthen stabilizers he needs to boost his bench!? Am I crazy? |
naw im just kidding, i could try it.. im usually a little tentative about loading big weights on something i dont normally do, weighted dips are new to me because i used to workout at home and the dips off the side of the bench w/ the weight in the lap suck IMO..
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Originally Posted by TriZZle305
i know!, my lowerback is just so undertrained it will be a while before i can Deadlift twice a week... last time i did a Dynamic Effort workout I had to hyperextentions at later time due to time constraints, so i guess thats why this time i was so knocked out from squats and hypers.. i'll definately be hitting some later this week on ME day so stay tuned I was actually considering SLDL but i think i'll stick to Normal Deadlifts for a couple more weeks into the routineYeah you're crazy.. naw im just kidding, i could try it.. im usually a little tentative about loading big weights on something i dont normally do, weighted dips are new to me because i used to workout at home and the dips off the side of the bench w/ the weight in the lap suck IMO.. |
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Originally Posted by The Monkey Man
Well he weigh's almost 200 plus another 90= 290
He benches 310!? Why does that seem radical, it's just hitting the same chest from a different angle Plus it will strengthen stabilizers he needs to boost his bench!? Am I crazy? |
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Originally Posted by CaptainDeadlift
Looks like the new program is working very well for you.
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Originally Posted by soxmuscle
oh by the way, the cheapest supplement is definitly knowledge, but your missing the "d" in the word "knowledge."
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well that makes it an oxymoron.. i'll fix it though
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Originally Posted by soxmuscle
man, your looking huge. keep it up. how you liking westside?
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my bi's were tired
i tried a couple times but i cant get myself to focus.. to much thought about other things... i'll get back to the weight room soon enough though.. i have to make money now so i can have time later...
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Originally Posted by Cris2Blis
watching FL/TN and thought of Trizz... did u make the squad?? Are you still around...??
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good luck w/ the boxing! 
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Originally Posted by TriZZle305
no gym membership where I'm interning but back to University of Florida in the fall (Go gators)
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Originally Posted by TriZZle305
no gym membership where I'm interning but back to University of Florida in the fall (Go gators)
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