welcome to the house of pain(Marauders style)

Rubes · 09-07-2007, 12:01 AM

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.

tallcall · 09-11-2007, 06:27 AM

Good luck buddy, make sure to keep us updated

goob · 09-11-2007, 04:56 PM

Something to inspire....

YouTube Video

katt · 09-11-2007, 08:47 PM

Nice Goob!! Nice!

Rubes · 09-12-2007, 08:36 PM

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.

the other half · 09-12-2007, 08:58 PM

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.

Rubes · 09-13-2007, 08:54 PM

Quote:

Originally Posted by the other half

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.

Rubes · 09-17-2007, 10:03 PM

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.

tallcall · 09-18-2007, 04:55 AM

You seem to be doing well.

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

Rubes · 09-18-2007, 02:58 PM

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

KelJu · 09-18-2007, 03:33 PM

What position does the coach expect you to fill?

Rubes · 09-18-2007, 03:36 PM

on O im mr everything ill play WR/FB/HB depending on the D the other team will play. and on D SS/LB

Rubes · 09-18-2007, 04:58 PM

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

Rubes · 09-24-2007, 06:49 PM

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

Rubes · 10-17-2007, 04:10 PM

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

Rubes · 10-17-2007, 04:13 PM

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

Rubes · 10-21-2007, 07:51 PM

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

Rubes · 10-21-2007, 09:31 PM

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

Rubes · 10-22-2007, 07:15 PM

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

Rubes · 10-24-2007, 08:48 PM

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

vortrit · 10-24-2007, 09:27 PM

Nice looking deads!

Rubes · 10-25-2007, 11:37 PM

Quote:

Originally Posted by vortrit

Nice looking deads!

thanks. still a long way to go before i hit the weight that i want to be lifting though

tallcall · 10-26-2007, 01:28 AM

Damn, I wish I had your deadlifts and cleans!

vortrit · 10-26-2007, 07:36 PM

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.

**DOMS** · 10-26-2007, 07:40 PM

What sort of workout are you doing?

JailHouse · 10-26-2007, 08:42 PM

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

Rubes · 10-27-2007, 02:48 PM

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.

09-07-2007, 12:01 AM	#1
Rubes who stole my pancake Join Date: Jan 2007 Location: michigan Posts: 1,005 Blog Entries: 1 Photos: 5	welcome to the house of pain(Marauders style) BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com 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 33" vertical

09-11-2007, 06:27 AM	#2
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,029 Blog Entries: 8	Good luck buddy, make sure to keep us updated
	Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?" Elite Fighting Academy

09-12-2007, 08:36 PM	#5
Rubes who stole my pancake Join Date: Jan 2007 Location: michigan Posts: 1,005 Blog Entries: 1 Photos: 5	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 33" vertical

09-12-2007, 08:58 PM	#6
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,270 Photos: 5	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

09-17-2007, 10:03 PM	#8
Rubes who stole my pancake Join Date: Jan 2007 Location: michigan Posts: 1,005 Blog Entries: 1 Photos: 5	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 33" vertical

09-11-2007, 08:47 PM	#4
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 3,905 Photos: 37	Nice Goob!! Nice!

09-18-2007, 04:55 AM	#9
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,029 Blog Entries: 8	You seem to be doing well. What's your max deadlift? Also, how are those other guys coming along?
	Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?" Elite Fighting Academy

09-18-2007, 02:58 PM	#10
Rubes who stole my pancake Join Date: Jan 2007 Location: michigan Posts: 1,005 Blog Entries: 1 Photos: 5	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 33" vertical

09-18-2007, 03:36 PM	#12
Rubes who stole my pancake Join Date: Jan 2007 Location: michigan Posts: 1,005 Blog Entries: 1 Photos: 5	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 33" vertical

09-18-2007, 04:58 PM	#13
Rubes who stole my pancake Join Date: Jan 2007 Location: michigan Posts: 1,005 Blog Entries: 1 Photos: 5	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 33" vertical

09-24-2007, 06:49 PM	#14
Rubes who stole my pancake Join Date: Jan 2007 Location: michigan Posts: 1,005 Blog Entries: 1 Photos: 5	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 33" vertical

10-17-2007, 04:10 PM	#15
Rubes who stole my pancake Join Date: Jan 2007 Location: michigan Posts: 1,005 Blog Entries: 1 Photos: 5	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 33" vertical

10-17-2007, 04:13 PM	#16
Rubes who stole my pancake Join Date: Jan 2007 Location: michigan Posts: 1,005 Blog Entries: 1 Photos: 5	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 33" vertical

10-21-2007, 07:51 PM	#17
Rubes who stole my pancake Join Date: Jan 2007 Location: michigan Posts: 1,005 Blog Entries: 1 Photos: 5	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 33" vertical

10-21-2007, 09:31 PM	#18
Rubes who stole my pancake Join Date: Jan 2007 Location: michigan Posts: 1,005 Blog Entries: 1 Photos: 5	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 33" vertical

10-22-2007, 07:15 PM	#19
Rubes who stole my pancake Join Date: Jan 2007 Location: michigan Posts: 1,005 Blog Entries: 1 Photos: 5	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 33" vertical

10-24-2007, 08:48 PM	#20
Rubes who stole my pancake Join Date: Jan 2007 Location: michigan Posts: 1,005 Blog Entries: 1 Photos: 5	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 33" vertical

10-24-2007, 09:27 PM	#21
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,642 Blog Entries: 1 Photos: 5	Nice looking deads!
	My Journal!

10-26-2007, 01:28 AM	#23
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,029 Blog Entries: 8	Damn, I wish I had your deadlifts and cleans!
	Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?" Elite Fighting Academy

10-26-2007, 07:36 PM	#24
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,642 Blog Entries: 1 Photos: 5	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.
	My Journal!

10-26-2007, 08:42 PM	#26
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 798	Man I wish I had ur squat and deadlift #s.
	Jailhouse Journal

10-27-2007, 02:48 PM	#27
Rubes who stole my pancake Join Date: Jan 2007 Location: michigan Posts: 1,005 Blog Entries: 1 Photos: 5	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 33" vertical

10-27-2007, 02:56 PM	#28
Rubes who stole my pancake Join Date: Jan 2007 Location: michigan Posts: 1,005 Blog Entries: 1 Photos: 5