Life begins now.....

**P-funk** · 08-08-2007, 09:04 PM

why not change your reps to higher reps if you want to hit work capacity more?

WantItBad · 08-08-2007, 09:05 PM

so 2x10 to like 2x15?

**P-funk** · 08-08-2007, 09:10 PM

like the whole thing!

the volume is low and the intensity is high.

if you want work capacity, you must challenge it:

3x8
3x12
2x15

either that, or change your program altogether.

or add in med. ball circuits for conditioning.

etc...

WantItBad · 08-08-2007, 09:14 PM

ok i will think about that....I have so much to learn

WantItBad · 08-09-2007, 06:35 PM

My NSCA Essentials of Personal Training book came in the mail today as well as my exam prep stuff!

WantItBad · 08-09-2007, 07:54 PM

August 9, 2007

Ran with one of the bigger kids at football who has bad asma really got a lot out of him

Intervals on stairmill- 5 min warm up. 30 seconds on level 12 60seconds on level x 8

Holy latic acid

DeadBolt · 08-09-2007, 07:58 PM

Good work bud!!!

I was tossin around gettin my certs...something to do with what little free time I have LOL

WantItBad · 08-09-2007, 08:01 PM

I almost have a G's worth of posts holla at me cuz im a pimp

DeadBolt · 08-09-2007, 08:33 PM

LMAO i remember those days

i forgot that counter was still there till you said something lmao

WantItBad · 08-10-2007, 10:20 AM

only 4 more! only 4 MORE!

WantItBad · 08-10-2007, 08:12 PM

August 10, 2007

Bench- 2x10@185 only got 7 on the last set

Incline Hammer Strength- 90 on each side 2x10 got em all

Rack Dead (below knee)- 2x10@315 got all of them than wanted to puke

Cable Low Row- 2x10@130 got em all

Single Leg squat on a bench- 2x10@25lbs db in each hand

Push Downs-2x10@170

Holy good workout gonna change up the reps for the next 4 weeks....I want more volume thinking something like I want more strength and some work capacity I dont know if this is gonna work some critque please

Monday- 5x6 2min RI 80% of 1 rep max
Tuesday- Long Intervals
Wednesday- 8x2 3 min RI 90% of 1Rep Max
Thursday- Short distance Short rest- intervals
Friday- 3x15 1 min RI 60% of 1 rep max
Saturday- Slow Steady
Sunday-OFF

Now I know the volume is a lil high but I want to work on strength plus work capacity and I think that is possible! But i could be wrong cuz i have tons to learn. Funk I dont think your gonna like this lol

WantItBad · 08-13-2007, 09:47 AM

August 12, 2007

Jog 1 mile eh was bored out at the cabin

So i re thought things w/o's look like this

M-4x6
W-5x3
F- 3x15

WantItBad · 08-13-2007, 12:07 PM

Squat- 4x6@295 got 8 on my last set

SLDL- 4x6@185 got 8 on the last set

OH Press- 4x6@115 got 8 on my last set again

Pull Ups/Chin Ups- 4x6@100 rotated chins and pull ups 2 sets of each

Hammer Curls- 1x6@35, 1x6@40, 1x6@45. 1x6@35

Great w/o today surprised with squats but all in all great w/o interested to see how 3x15 goes on friday

WantItBad · 08-13-2007, 07:11 PM

Ok I need to vent. The team I coach lacks some serious leadership and we as coaches can only do and say so much. We have one or two solid leaders other than that we dont have a thing. We have all the talent in the world, but practice has been flat and we are 10 days away from opening day! I really want them to pick it up but im out of ideas? Anyone got and ideas?

WantItBad · 08-14-2007, 07:55 PM

August 14, 2007

Linear Warm Up Bad Style

Jog-100, Stride-100, Walk-100, Sprint-100 x4!!!!!!!!!

WantItBad · 08-15-2007, 09:38 PM

August 15, 2007

Had to make it quick today only had about 25 minutes

Bench- 5x3@225 3, 3, 3, 2, 2

Tri set
Hammer Strength Incline- 5x3@115 each side
Low Row- 5x3@140
PushDOwns- 5x3@180

Holy shit tiring

Fantasy football draft after

WantItBad · 08-17-2007, 04:18 AM

August 16, 2007 (yesterday)

No workout was supposed to do sprints but i was exhausted from work and coaching. Lifting after the scrimmage today.

WantItBad · 08-17-2007, 10:33 PM

August 17, 2007

Squat- 2x15@225 got 17 on the last set if i had a spot i think i could hit ton more reps but didnt wanna risk anything

Pull Ups- 2x15@140 good weight

SLDL- 2x15@135 good

OH Press- 2x15@95 first set was cake than only got 9 on second set

BB Curls- 2x15@65 same thing as OH press

Football scrimmage was ok some things we need to work on but intensity was there and we out hit everyteam we played....we have a tough ass team this year kids love to hit hard

WantItBad · 08-18-2007, 11:12 AM

IM is worse than high school when it comes to cliques i have just realized.....
you got the dudes that know that they are the shit and make it known and refuse to talk to other people and than you have people that have no clue and continue to give advice...both groups tend to stick together... than you have the people who are generally nice and want to help......than you just have fucking pricks...ok rant over peace out for the day

katt · 08-18-2007, 11:19 AM

Good workout! I know, I have a hard time pushing myself to the limit on squats if I don't have a spotter. Even with the safety bars up, I'm still uneasy about it.

WantItBad · 08-18-2007, 01:47 PM

ya it sucks but oh well lol i will still take 17 reps of 225!

WantItBad · 08-18-2007, 04:14 PM

August 18, 2007

Elliptical- 35 minutes level 8

Bike- 10 minutes level 8

Good easy cardio today!

gonna sound like a chick but i can fit into jeans from last year again ahah

**P-funk** · 08-18-2007, 05:59 PM

Quote:

Originally Posted by WantItBad

Ok I need to vent. The team I coach lacks some serious leadership and we as coaches can only do and say so much. We have one or two solid leaders other than that we dont have a thing. We have all the talent in the world, but practice has been flat and we are 10 days away from opening day! I really want them to pick it up but im out of ideas? Anyone got and ideas?

sit down with the coaches and tell them what you think.

WantItBad · 08-18-2007, 11:24 PM

Thats what ended up happening and we had a fight at practice between a WR and Corner it brought the team together. And saying previsously we rocked the house at the scrimmage!

WantItBad · 08-20-2007, 11:58 AM

August 20, 2007

Bench- 4x6@205 got 6 across the board

Hammer Strength incline- 4x6@100lbs each side 6 across

Rack Dead- 4x6@365 6 6 6 8 movin on up

Low Row(cable)- 4x6@130 6 6 6 6 8 movin up

SL Squat- 2x6@bw holy shit challenging

Pushdowns- 4x6@180 tough but got 6 across

GAME WEEK!

DeadBolt · 08-20-2007, 01:55 PM

Workouts look good bro!!! Deadlifts are gettin massive!

Glad to hear you have some bad ass's on the team hit hard oh yea love that!

WantItBad · 08-20-2007, 02:38 PM

Thanks dead, I am gonna pull from the floor next week and see where im at, i have been using a double OH grip, so things should be interesting

08-08-2007, 09:04 PM	#121
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,227	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com why not change your reps to higher reps if you want to hit work capacity more?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

08-08-2007, 09:05 PM	#122
WantItBad WantItBad Join Date: Sep 2004 Location: Wisconsin Posts: 1,077 Photos: 22	so 2x10 to like 2x15?
	"Strength is the product of struggle" "Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

08-08-2007, 09:10 PM	#123
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,227	like the whole thing! the volume is low and the intensity is high. if you want work capacity, you must challenge it: 3x8 3x12 2x15 either that, or change your program altogether. or add in med. ball circuits for conditioning. etc...
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

08-08-2007, 09:14 PM	#124
WantItBad WantItBad Join Date: Sep 2004 Location: Wisconsin Posts: 1,077 Photos: 22	ok i will think about that....I have so much to learn
	"Strength is the product of struggle" "Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

08-09-2007, 06:35 PM	#125
WantItBad WantItBad Join Date: Sep 2004 Location: Wisconsin Posts: 1,077 Photos: 22	My NSCA Essentials of Personal Training book came in the mail today as well as my exam prep stuff!
	"Strength is the product of struggle" "Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

08-09-2007, 07:54 PM	#126
WantItBad WantItBad Join Date: Sep 2004 Location: Wisconsin Posts: 1,077 Photos: 22	August 9, 2007 Ran with one of the bigger kids at football who has bad asma really got a lot out of him Intervals on stairmill- 5 min warm up. 30 seconds on level 12 60seconds on level x 8 Holy latic acid
	"Strength is the product of struggle" "Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

08-09-2007, 07:58 PM	#127
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,274	Good work bud!!! I was tossin around gettin my certs...something to do with what little free time I have LOL
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

08-09-2007, 08:01 PM	#128
WantItBad WantItBad Join Date: Sep 2004 Location: Wisconsin Posts: 1,077 Photos: 22	I almost have a G's worth of posts holla at me cuz im a pimp
	"Strength is the product of struggle" "Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

08-09-2007, 08:33 PM	#129
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,274	LMAO i remember those days i forgot that counter was still there till you said something lmao
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

08-10-2007, 10:20 AM	#130
WantItBad WantItBad Join Date: Sep 2004 Location: Wisconsin Posts: 1,077 Photos: 22	only 4 more! only 4 MORE!
	"Strength is the product of struggle" "Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

08-10-2007, 08:12 PM	#131
WantItBad WantItBad Join Date: Sep 2004 Location: Wisconsin Posts: 1,077 Photos: 22	August 10, 2007 Bench- 2x10@185 only got 7 on the last set Incline Hammer Strength- 90 on each side 2x10 got em all Rack Dead (below knee)- 2x10@315 got all of them than wanted to puke Cable Low Row- 2x10@130 got em all Single Leg squat on a bench- 2x10@25lbs db in each hand Push Downs-2x10@170 Holy good workout gonna change up the reps for the next 4 weeks....I want more volume thinking something like I want more strength and some work capacity I dont know if this is gonna work some critque please Monday- 5x6 2min RI 80% of 1 rep max Tuesday- Long Intervals Wednesday- 8x2 3 min RI 90% of 1Rep Max Thursday- Short distance Short rest- intervals Friday- 3x15 1 min RI 60% of 1 rep max Saturday- Slow Steady Sunday-OFF Now I know the volume is a lil high but I want to work on strength plus work capacity and I think that is possible! But i could be wrong cuz i have tons to learn. Funk I dont think your gonna like this lol
	"Strength is the product of struggle" "Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

08-13-2007, 09:47 AM	#132
WantItBad WantItBad Join Date: Sep 2004 Location: Wisconsin Posts: 1,077 Photos: 22	August 12, 2007 Jog 1 mile eh was bored out at the cabin So i re thought things w/o's look like this M-4x6 W-5x3 F- 3x15
	"Strength is the product of struggle" "Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

08-13-2007, 12:07 PM	#133
WantItBad WantItBad Join Date: Sep 2004 Location: Wisconsin Posts: 1,077 Photos: 22	Squat- 4x6@295 got 8 on my last set SLDL- 4x6@185 got 8 on the last set OH Press- 4x6@115 got 8 on my last set again Pull Ups/Chin Ups- 4x6@100 rotated chins and pull ups 2 sets of each Hammer Curls- 1x6@35, 1x6@40, 1x6@45. 1x6@35 Great w/o today surprised with squats but all in all great w/o interested to see how 3x15 goes on friday
	"Strength is the product of struggle" "Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

08-13-2007, 07:11 PM	#134
WantItBad WantItBad Join Date: Sep 2004 Location: Wisconsin Posts: 1,077 Photos: 22	Ok I need to vent. The team I coach lacks some serious leadership and we as coaches can only do and say so much. We have one or two solid leaders other than that we dont have a thing. We have all the talent in the world, but practice has been flat and we are 10 days away from opening day! I really want them to pick it up but im out of ideas? Anyone got and ideas?
	"Strength is the product of struggle" "Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

08-14-2007, 07:55 PM	#135
WantItBad WantItBad Join Date: Sep 2004 Location: Wisconsin Posts: 1,077 Photos: 22	August 14, 2007 Linear Warm Up Bad Style Jog-100, Stride-100, Walk-100, Sprint-100 x4!!!!!!!!!
	"Strength is the product of struggle" "Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

08-15-2007, 09:38 PM	#136
WantItBad WantItBad Join Date: Sep 2004 Location: Wisconsin Posts: 1,077 Photos: 22	August 15, 2007 Had to make it quick today only had about 25 minutes Bench- 5x3@225 3, 3, 3, 2, 2 Tri set Hammer Strength Incline- 5x3@115 each side Low Row- 5x3@140 PushDOwns- 5x3@180 Holy shit tiring Fantasy football draft after
	"Strength is the product of struggle" "Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

08-17-2007, 04:18 AM	#137
WantItBad WantItBad Join Date: Sep 2004 Location: Wisconsin Posts: 1,077 Photos: 22	August 16, 2007 (yesterday) No workout was supposed to do sprints but i was exhausted from work and coaching. Lifting after the scrimmage today.
	"Strength is the product of struggle" "Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

08-17-2007, 10:33 PM	#138
WantItBad WantItBad Join Date: Sep 2004 Location: Wisconsin Posts: 1,077 Photos: 22	August 17, 2007 Squat- 2x15@225 got 17 on the last set if i had a spot i think i could hit ton more reps but didnt wanna risk anything Pull Ups- 2x15@140 good weight SLDL- 2x15@135 good OH Press- 2x15@95 first set was cake than only got 9 on second set BB Curls- 2x15@65 same thing as OH press Football scrimmage was ok some things we need to work on but intensity was there and we out hit everyteam we played....we have a tough ass team this year kids love to hit hard
	"Strength is the product of struggle" "Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

08-18-2007, 11:12 AM	#139
WantItBad WantItBad Join Date: Sep 2004 Location: Wisconsin Posts: 1,077 Photos: 22	IM is worse than high school when it comes to cliques i have just realized..... you got the dudes that know that they are the shit and make it known and refuse to talk to other people and than you have people that have no clue and continue to give advice...both groups tend to stick together... than you have the people who are generally nice and want to help......than you just have fucking pricks...ok rant over peace out for the day
	"Strength is the product of struggle" "Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

08-18-2007, 11:19 AM	#140
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,025 Photos: 37	Good workout! I know, I have a hard time pushing myself to the limit on squats if I don't have a spotter. Even with the safety bars up, I'm still uneasy about it.

08-18-2007, 01:47 PM	#141
WantItBad WantItBad Join Date: Sep 2004 Location: Wisconsin Posts: 1,077 Photos: 22	ya it sucks but oh well lol i will still take 17 reps of 225!
	"Strength is the product of struggle" "Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

08-18-2007, 04:14 PM	#142
WantItBad WantItBad Join Date: Sep 2004 Location: Wisconsin Posts: 1,077 Photos: 22	August 18, 2007 Elliptical- 35 minutes level 8 Bike- 10 minutes level 8 Good easy cardio today! gonna sound like a chick but i can fit into jeans from last year again ahah
	"Strength is the product of struggle" "Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

08-18-2007, 11:24 PM	#144
WantItBad WantItBad Join Date: Sep 2004 Location: Wisconsin Posts: 1,077 Photos: 22	Thats what ended up happening and we had a fight at practice between a WR and Corner it brought the team together. And saying previsously we rocked the house at the scrimmage!
	"Strength is the product of struggle" "Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

08-20-2007, 11:58 AM	#145
WantItBad WantItBad Join Date: Sep 2004 Location: Wisconsin Posts: 1,077 Photos: 22	August 20, 2007 Bench- 4x6@205 got 6 across the board Hammer Strength incline- 4x6@100lbs each side 6 across Rack Dead- 4x6@365 6 6 6 8 movin on up Low Row(cable)- 4x6@130 6 6 6 6 8 movin up SL Squat- 2x6@bw holy shit challenging Pushdowns- 4x6@180 tough but got 6 across GAME WEEK!
	"Strength is the product of struggle" "Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

08-20-2007, 01:55 PM	#146
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,274	Workouts look good bro!!! Deadlifts are gettin massive! Glad to hear you have some bad ass's on the team hit hard oh yea love that!
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

08-20-2007, 02:38 PM	#147
WantItBad WantItBad Join Date: Sep 2004 Location: Wisconsin Posts: 1,077 Photos: 22	Thanks dead, I am gonna pull from the floor next week and see where im at, i have been using a double OH grip, so things should be interesting
	"Strength is the product of struggle" "Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."