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welcome to the house of pain(Marauders style)

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  1. #1
    your sisters better

    Rubes's Avatar

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    welcome to the house of pain(Marauders style)

    so pretty much i have one year to get ready for my senior year of football. im not playing this year because of some medical issues. the lifting progam is set up by my football coach and i will be using it for the next year to get ready for that one last shot at making it to states.

    starting weight : 180lbs
    height 5'7
    BF% 15-17%

    Goals
    get up to 185lbs at 7-10% body fat
    bench 225 at least 5 times by next augest
    Squat 405 at least 5 times by next augest

    first two weeks is just all running and working on the form for the lifts we will be doing.
    5'7" 173lbsl squat:365x2 11/19/07 bench 225x3 1/11/08
    40 time: 4.51sec march 10th 07
    38" vertical

  2. #2
    The Evil Director is IN
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    Good luck buddy, make sure to keep us updated

    2009 First Place Florida State Brazilian Jiu-Jitsu Champions - Elite Fighting Academy

  3. #3
    Smartass anthropologist
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    Something to inspire....

  4. #4
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    Nice Goob!! Nice!

  5. #5
    your sisters better

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    tallcall: will do.

    goob: music is always needed thank you

    ok well today was a dick around day because he had to teach some of the kids how to deadlift without killing themselfs and how to hang clean and such. so i just did a couple of easy things for something to do.

    DB Shoulder press
    40's 1 set of 10(warm up)
    50's 2 sets of ten(easy)

    Bent over DB rows

    45 for a set of ten(warm up
    75's 2 sets 10 reps

    the 75's were pretty easy could do more if i wanted to but not going to push it just yet not untill he starts giving us grades for the lifts.
    5'7" 173lbsl squat:365x2 11/19/07 bench 225x3 1/11/08
    40 time: 4.51sec march 10th 07
    38" vertical

  6. #6
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    good luck on your goals, and make the most of your senior year. i know i wish i would have done things alittle bit differently.
    "katt's spotter"
    " its not how much u can benchpress. its how much other people think u can." bob chicherillo

  7. #7
    your sisters better

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    Quote Originally Posted by the other half View Post
    good luck on your goals, and make the most of your senior year. i know i wish i would have done things alittle bit differently.
    i plan on making it an amazing year for football next year everyone in the area thinks that its are best chance for a long time to get close to states and maybe even win. my last year for football will be the seniors on D and pretty much the Jrs on O the D for the guys in my class is isnane im the smallest guy for us and im 5'7 180 and the O for the Jrs(next year) puts up alot of points cant wait to see what happens should be alot of fun.
    5'7" 173lbsl squat:365x2 11/19/07 bench 225x3 1/11/08
    40 time: 4.51sec march 10th 07
    38" vertical

  8. #8
    your sisters better

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    9/17/07

    form day

    front squat
    set one 135x5
    set two 185x5

    clean complex
    both sets 95

    deadlift
    set one 135x5
    set two 225x5

    still teaching some of the people in my weight lifting class form should be next week before we start to lift hevy or anything like that.
    5'7" 173lbsl squat:365x2 11/19/07 bench 225x3 1/11/08
    40 time: 4.51sec march 10th 07
    38" vertical

  9. #9
    The Evil Director is IN
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    You seem to be doing well.

    What's your max deadlift? Also, how are those other guys coming along?

    2009 First Place Florida State Brazilian Jiu-Jitsu Champions - Elite Fighting Academy

  10. #10
    your sisters better

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    i dont really know my max for dead lift most ive done is 360x5. the other guys in the class are comming along pretty well most of them have the form of most of the lifts down other then some of the harder lifts(clean).


    today was a cardio day i guess ran 1.5 miles today
    5'7" 173lbsl squat:365x2 11/19/07 bench 225x3 1/11/08
    40 time: 4.51sec march 10th 07
    38" vertical

  11. #11
    Thats Dr. Keke to you!
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    What position does the coach expect you to fill?
    “I used to do drugs. I still do drugs. But I used to, too.”

  12. #12
    your sisters better

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    on O im mr everything ill play WR/FB/HB depending on the D the other team will play. and on D SS/LB
    5'7" 173lbsl squat:365x2 11/19/07 bench 225x3 1/11/08
    40 time: 4.51sec march 10th 07
    38" vertical

  13. #13
    your sisters better

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    measurments
    Relaxed
    forarms-11 1/4 both
    bicepts-13 both
    calfs-15 both
    legs- 23 1/2 both
    chest 39 1/2
    shoulders 49 1/2
    neck 16
    5'7" 173lbsl squat:365x2 11/19/07 bench 225x3 1/11/08
    40 time: 4.51sec march 10th 07
    38" vertical

  14. #14
    your sisters better

    Rubes's Avatar

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    9/24/07

    flat bench
    3x3
    set one 165
    set two 170
    set three 180

    squat 3x3
    set 1 260
    set 2 275
    set 3 290

    Straight leg dead lift 2 sets of 10

    class is to short to do to many lifts its sucks
    5'7" 173lbsl squat:365x2 11/19/07 bench 225x3 1/11/08
    40 time: 4.51sec march 10th 07
    38" vertical

  15. #15
    your sisters better

    Rubes's Avatar

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    ok here we go

    monday

    bench 3 sets
    set 1 145x10
    set 2 155x8
    set 3 160x7


    squat

    set 1 230x10
    set 2 245x8
    set 3 255x10

    shoulder press
    45x10
    45x10

    incline bench press dbs
    35x10
    35x10

    squat and bench were 10,8,6ish last set your suposed to go up to 10 if you can
    5'7" 173lbsl squat:365x2 11/19/07 bench 225x3 1/11/08
    40 time: 4.51sec march 10th 07
    38" vertical

  16. #16
    your sisters better

    Rubes's Avatar

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    wednsday

    hangclean

    170x4
    170x4
    180x5

    deadlift
    305x4
    310x4
    325x5

    calf raise
    135x10
    225x10

    leg extension(sp?)
    110x10

    legcurl
    75x10

    deadlift and clean 4,4.2 last set up to 5 if you can(coachs thing)
    oh plyos befor lifting
    5'7" 173lbsl squat:365x2 11/19/07 bench 225x3 1/11/08
    40 time: 4.51sec march 10th 07
    38" vertical

  17. #17
    your sisters better

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    oct-19

    plyos(warm up)

    Front squat

    195x10
    205x8
    215x10

    towle bench

    145x10
    150x8
    155x10

    aux lifts
    shrugs 75lb dbs 2x10
    lunges 45lb dbs 2x10
    jerk press 135 2x15
    5'7" 173lbsl squat:365x2 11/19/07 bench 225x3 1/11/08
    40 time: 4.51sec march 10th 07
    38" vertical

  18. #18
    your sisters better

    Rubes's Avatar

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    found out on friday after the game next year i will either play SS or DE/LB next year. and ill be playin backup HB next year behind an all conference sophmore from this year
    5'7" 173lbsl squat:365x2 11/19/07 bench 225x3 1/11/08
    40 time: 4.51sec march 10th 07
    38" vertical

  19. #19
    your sisters better

    Rubes's Avatar

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    ok today 3x3 up to ten on last set if i can

    back squat
    270x3
    280x3
    295x8(pr on reps)

    flat bench
    170x3
    175x3
    185x4

    shoulder press 45lbs each hand 2 sets of 10
    lat raise 10lbs each hand 2 sets of 10
    front faise 10lbs each hand 2 sets of 10
    incline bench 45lbs dbs 2 sets of 10
    jerk press 135 2 sets of 5
    lat pulldown 45lbs each side 2 sets of 10

    current weight 181lbs
    5'7" 173lbsl squat:365x2 11/19/07 bench 225x3 1/11/08
    40 time: 4.51sec march 10th 07
    38" vertical

  20. #20
    your sisters better

    Rubes's Avatar

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    deadlift
    300x3
    310x3
    325x5

    hang clean
    170x3
    175x3
    185x5

    clean complex
    95lbs
    5 shrugs
    5 high pulls
    5 front squat
    5 cleans
    two sets of that

    lunges
    25lbs each hand two sets of 10
    5'7" 173lbsl squat:365x2 11/19/07 bench 225x3 1/11/08
    40 time: 4.51sec march 10th 07
    38" vertical

  21. #21
    Amateur Gynecologist
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    Nice looking deads!
    DRSE Reconnaissance


  22. #22
    your sisters better

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    Quote Originally Posted by vortrit View Post
    Nice looking deads!
    thanks. still a long way to go before i hit the weight that i want to be lifting though
    5'7" 173lbsl squat:365x2 11/19/07 bench 225x3 1/11/08
    40 time: 4.51sec march 10th 07
    38" vertical

  23. #23
    The Evil Director is IN
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    Damn, I wish I had your deadlifts and cleans!

    2009 First Place Florida State Brazilian Jiu-Jitsu Champions - Elite Fighting Academy

  24. #24
    Amateur Gynecologist
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    Yeah, those are very impressive deads to me. Our bench and squat are somewhat close but you kill me in deads. Of course, I have not been doing them much lately, and I seem to have a problem with my grip. Maybe it's time to get some straps.
    DRSE Reconnaissance


  25. #25
    Metrosexual
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    What sort of workout are you doing?
    So many cries of inequality stem from one of group
    of people doing little or nothing and then bitching
    about another group that actually does something
    to improve their lives.

  26. #26
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    Man I wish I had ur squat and deadlift #s.

  27. #27
    your sisters better

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    tallcall and vortrt= thanks and i have no idea why i can clean and deadlift so much its just easy to me. and straps help with deadlifts.

    DOMS= im working out on the bigger faster stronger program

    Jailhouse= thanks its taken alot of work on form to get to where im at right now.
    5'7" 173lbsl squat:365x2 11/19/07 bench 225x3 1/11/08
    40 time: 4.51sec march 10th 07
    38" vertical

  28. #28
    your sisters better

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    fridays workout

    plyos (warm up)

    front squat
    220x3
    230x3
    240x4(pr on weight and reps)

    towel bench
    165x3
    175x3
    185x10

    lat pulldown
    first set of ten 90lbs
    second set 105

    front raise
    10lbs each hand 2 sets of 10

    side raise?(i guess dunno what to call it)
    10lbs each hand 2 sets of 10
    curl game 60lbs start with one and work your way up to ten

    class ended early because of some bull shit i was pissed didnt get all of my lifts in
    5'7" 173lbsl squat:365x2 11/19/07 bench 225x3 1/11/08
    40 time: 4.51sec march 10th 07
    38" vertical

  29. #29
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    Nice front squats! What exactly is a towel bench?

  30. #30
    your sisters better

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    jailhouse- its benchpress but you dont bring it all the way down to bring it to about an inch above your chest and go back up.
    5'7" 173lbsl squat:365x2 11/19/07 bench 225x3 1/11/08
    40 time: 4.51sec march 10th 07
    38" vertical

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