welcome to the house of pain(Marauders style)

[Rubes]

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]

Good luck buddy, make sure to keep us updated

 

[goob]

Something to inspire....

YouTube Video

 

[katt]

Nice Goob!! Nice!

 

[Rubes]

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]

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]

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]

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]

You seem to be doing well.

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

 

[Rubes]

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]

What position does the coach expect you to fill?

 

[Rubes]

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]

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]

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]

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]

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]

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]

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]

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]

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]

Nice looking deads!

 

[Rubes]

Nice looking deads!

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

 

[tallcall]

Damn, I wish I had your deadlifts and cleans!

 

[vortrit]

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]

What sort of workout are you doing?

 

[JailHouse]

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

 

[Rubes]

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.

 

[Rubes]

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

 

[JailHouse]

Nice front squats! What exactly is a towel bench?

 

[Rubes]

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.