Connelly's Journal

connelly


thanks gus. Anyways today my friend had me come to gold's gym with him and his dad so basicly this is what we did. Went to the lockers to put our stuff up, stretched in sona for 5-10 minutes then did cardio for 30 minutes. Then we did so many different exercises with barely any rest so I couldn't even get that much weight, we didn't do any compounds and we lifted for probably 45-60 minutes..Then we went back to sona and pool then got our stuff and left. It annoyed me because it's gonna screw me up for my workout tomorrow because i'm so sore and they had me doing cardio. Don't get me wrong cardio is good i mean I did track but i'm trying to bulk and I have a hard enough time getting enough calories as it is. Plus i'm trying to do sprints not distance. But anyways they want me to start coming back and possibly get a membership, I had a good time I just don't like working out with people who don't know about lifting.. I figure I will join since it has alot of things that can help but from now on i'm doing the lifts that I want to do. I know no one wanted to hear me complain but I figured my journal was the best place to do it.

Hey I know this is an older post but I just read this, you should never go in the sauna/hot shower/hot tub or anything hot for that matter after a workout, its a shame your friend and his dad were callin the shots that day but this is probably one of the main reasons why you were so sore.  The heat keeps the blood in your muscles and doesn't allow any recovery to take place until it subsides.  Cold showers and icing your muscles are the best things to do PWO because it draws the blood out of your muscles and allows the recovery process to begin, you want this to happen asap after your workout.  I didn't read through the rest of your journal yet so I don't know if you got that Gold's membership but keep the sauna to pre-wo only.  Sorry for the rant lol

Thanks man that could really help in the future (: I didn't end up getting a gold's gym membership since I might start lifting with the highschool that i'm going to in either spring or in summer with the football team. That would explain why I was so sore.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

i did not know that.  i dont have a sauna here and i usually shower about hour after my workout.  i like to play fallout3 when i get back to my hooch after gym LOL.

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

Bench
10xbar
5x95
3x135
1x155
missx165 (figured i'd try)
4x135 so I felt like I acually did something.
Gonna do squats and deads later today maybe tomorrow still working up to maxes on dec 31. Tri still hurts but I don't think I made it worse.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

try not to pyramid so much on the way up, its essential to get a good warmup in but not so much that you are tired for your working sets.  I would have dropped those sets with 135 and 155, just done 95 for 5 or so till I'm warmed up and maybe one rep with 135 to acclimate myself to a heavier weight, after this you should have jumped straight into that 165 set and I bet you would have gotten it (how close were you by the way?).

Don't be afraid to aim too high, you will still get stronger on a rep that you miss by an inch.  Think about it, your body isn't going to say "Oh, looks like he didn't lock that one out, now I'm not gonna grow."  It still was put under stress so you will get stronger.  I'm not saying to continuously lift weights that are too heavy but just don't sell yourself short.  If you miss it you will get some motivation to throw that weight up next time.

Good work though at least you are pushing yourself.  Be careful with that tri, I'd be icing it until I could see a doctor, nothing worse than an injury keeping you out of the game for a long time.

I was fairly close a couple inches from locking, Yah I didn't really wanna pyramid I just felt like I really only had one working set I should've done a more effiecient warmup. I've been taking it slow to help my tricep heal I have another week before I do anything with the tri but that'll be high intensity (maxing) but then I will be starting texas method (: that'll be fun then maybe some westside not sure yet.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Ah the last couple inches are all tricep so it could have been that injury holding you back.  I would let it rest until it heals up, you can't to any pressing movements without using those bad boys.

I hope so I would really like to get 165 before I turn 14 but we'll see..do you think deadlifting puts a noticable ammount of strain on the tri's? I'm gonna do deads and squats tomorrow I figure squats will be fine but i'm not sure about deads.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

connelly


I hope so I would really like to get 165 before I turn 14 but we'll see..do you think deadlifting puts a noticable ammount of strain on the tri's? I'm gonna do deads and squats tomorrow I figure squats will be fine but i'm not sure about deads.

Honestly man, a tricep strain can be a very serious injury.  The triceps act as a stabilizer for the elbow joint during deads, they should remain flexed throughout the entire lift.  If it hurts you even the slightest bit to tighten your tris I would skip the deads for now.  A week or two off to heal that arm  will be a lot better than a few months off due to pulling it even worse.  I'd go easy on the deads, maybe do some speed work and focus on exploding off the ground.

Haven't lifted since 24th gonna start lifting 31st. Tricep is feeling a bit better still hurts if I stretch it at all. Decided just to take a week off instead of speed work, it's been a while since i've taken any time off.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Did 8 60 yard sprints with a parachute today. Yay maxing day tomorrow decided i might not max squats.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

ya, i can see doing sprints like that take a toll on your legs.  whatever max's you do tomarrow good luck man!  i'm sure you'll get what your shootin for. 

i still havnt decided when i'm going to do a 1rm.  i've been doing some negatives on bench to get used to 300+ weight. 

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

I've been trying to do a bit of that to whenever I can find a spotter it really does seem to help. I ended up missing the 165 and could have likely gotten 160 but ended up just doing 145 for 3 reps and finishing, deadlifted 245 definitly could have gotten more didn't have much leg drive. I don't know what i'd do without you kubla (no homo) your like the only person (and chalky since he's joined) that gives me input, thanks (: Texas method starts monday but gonna try and get a feel for 5rm's today or tomorrow, hopefully texas method will last atleast 3-4 months, I can mix up the friday intensity workouts to keep progressing so i'll have to see how long I can progress.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

personally i like the 3rm a lot better than the 1rm.  today i am sore as hell from what i did yesterday.  squats, clean n press and then the max.  i really havnt done a 1rm in forever because i really believe its not good on your joints.  i did bench yesterday, gonna do deads on tues and squat on friday.  then i wont do it again till 6 months or so. 

i feel ya on not finding a spotter, well not yet, BUT when i get home theres no way my wife is going to be able to spot me.  i keep teasing her about it.  i'll just bug someone in the gym lol

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

hows that tricep feelin braseff?

Whenever I go above around 135 i'll feel it but I have a few days of rest so it should be better, not gonna push anything if it doesn't feel good but I think it should be good to go monday.
Haha somehow I dont think your wife is gonna be able to help you spotting (: slip some roids into her food and get her to workout with you she'll be able to spot you in 2 months (:

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

damn skippy thats a good idea.  HaHa!!

take that tricep easy for sure man.  the other day i noticed i still nurse my shoulder its pretty funny.  you know how you naturally swing your arms when you walk? anyways when i was injured and after surgery i didnt let it swing at all.  i was walking the other day and noticed on my shadow that my left arm barely swings LOL.  just thought that was funny

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

Wow that stinks injuries suck, well just doing 5x5 again trying to increase weights whenever possible but hoping for 5 lb. a week might just go up 5 lb. a week and see how it goes. Doing it pretty light today here's what i'm gonna do:
Bench
warmup
115x5x5
Squats
warmup
135x5x5
Power cleans or deads not sure yet
If its cleans:
95x3x5
if Deadlifts:
205x5x5

They weights aren't that high just trying to get used to the 5x5 volume again and keep progressing, honestly not exactly sure what I want to do here I might make my own 5x5 and have yall critique it, I kind of want close grip bench wednesday I'll post what i'm thinking for a routine right now:
Monday
squats 5x5
Bench 5x5
Cleans 5x3

Wednesday
Squats 5x5
Close grip bench 4x5
OH Press 4x5
 
Friday
Squats 4x5
Bench 5x5
Deadlift 3x5

and maybe every 3 weeks do the same stuff with 1-3 reps or negatives or something to get used to heavier weight.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

looks good but you have nothing for your back width, you need bb rows or chins in there.

Darn I mean't to put chins in there, I was thinking about rows but I wasn't sure where to put them, I was thinking wednesday what would you say? Also if you know what day would you put in doing sprints? Till I start running alot in probably 6 weeks i'm going to be doing sprints and stuff once a week but not sure where to put them exactly. Oh and thanks NM0ney for the advice.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

how can your body handle doing squats 3 times a week? or do you have a front/back squat thing going on?  5 X 5 should be heavy weight if i'm not mistaking.  not getting any rest >.<

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

That is how most basic 5x5's work.  You do small increases in the weight in each week so it isn't too much to handle, I know of some very elite squatters that squat every day.  Everybody is different.

ah, i see.  i havnt looked much into a 5X5 routine.  i'm content with front squats one day and back squat other day for right now. 

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

You probably wouldn't benifit as much from a 5x5 since your aren't really a beginner. Been in a bad mood and don't know why today, yall can probably tell by some of my posts. Sorry to anyone I was mean to.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Haha i'm definitly changing this to a 3x5 routine for atleast a few weeks, I need to get used to the volume again. So here is was today at the moment not really set in stone workouts so:
Bench
10xbar
95x5
125x5
130x5
135x5
Squat
10xbar
5x115
5x135
5x145
Deadlift
5x135
5x185

Well for squats and deadlifts this was a very light workout most squats top set would be with maybe 160 and deadlifts top deadlift set of 225. Gonna go 130-135-140 for bench next workout. Need to figure something out with squats and deads because doing them the same day sucks normaly I would do something like this after warming up:
Squats
135x5
145x5
155-160x5
Deadlifts
205x5
225x5
But doing them on the same day makes it hard so..i'm not sure I need to work something out gonna do something similar friday and possibly have something different for monday.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

roid rage?? just kiddin, i didnt notice any hostility in your words. LOL.  i do my deads on day i do front squats.  its still a killer, but i get it done.  BUT the day i have back squats i have clean and press >.<

i seem to be fine though.

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

oh dude, sorry missed your b day.  happy delayed birthday man!  now lets get STRONG!

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

Haha thanks (: ok today:
Bench
10xbar
5x95
5x115
5x140 <---New PR
Squat
10xbar
5x115
5x135
5x145
5x155
Deadlifts
10x135
5x185
5x205

Still kept deads and squats fairly light, I mean not that light but a bit less than usual. Decided to try and get 140 5 times and got it (: I decided i'm going to start texas method even though nm0ney said otherwise, I just don't like 5x5 anymore. I mean I like the programs and I still think everyone should do one if there just starting out, and i'm glad I did it for 4 months but I'm just not into it atm. So i'm just wondering how would yall aproach these numbers:
Bench 145x5
Squat 165x5
Deadlift 230x5?
I feel like I could be warming up a bit better but i'm not sure how.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

I lied I had planned to do that but squats ended up changing it to this:
Squats
10xbar
5x115
5x140
5x160
5x170

I ended up being like whatever I'll go a bit heavier with 160 then I was like wow that was pretty easy ended up doing 170, 170 was hard but I think I could've gotten 175. I really need to make a squat rack, since that's what's been holding me back squatting alot unless I have a squatter, didn't have a spotter today so was a bit worried. So does anyone know how to aproach a 175x5 squat instead of 165? The rest of the workout was as planned.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Forgot to log it yesterday:
Bench
10xbar
5x105
5x115
5x130
3x145
missx160
Squat:
115x5
135x5
145x5
165x5
185x1
195x1
205x1

Ok so the workout was nothing like what texas method should be but I figure I can adjust stuff to how I feel sometimes (: Ok I know power cleans are supposed to be good for football players and stuff but I hate em so does anyone know a good alternative lift for mondays instead of clean? I was thinking BB Rows would be good?

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."