Connelly's Journal

thats a pretty good bench you got there, but man I hate box jumping, kills your legs

5 RM
Bench Press: 240 lbs
Hang Clean: 225 lbs
16 yrs old
190 lb

goal bench by end of football season : 285

Thanks man, been working hard on it, I have been working hard on everything else to, but my bench just seems to go up easier, which is pretty uncommon for alot of people, but w/e. Yah the box jumping and stuff kill, but I think they should help lower my 40 time, I need it lower to play RB but I also need to get bigger..such a dilemma. Anyways here is yesterday bad workout:
Deadlifts
5x135
3x185
3x205
2x225
Don't know why I could have gotten 3rd rep, I could have not sure why I didn't
Power Cleans
95x3
Was gonna try to do 105x3 then 115x3 but had alot of homework so had to cut it out.
Did 2 quick sets of db shrugs with like 55's or 65's..bad workout.

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 hate power cleans, I just stick to hang clean

5 RM
Bench Press: 240 lbs
Hang Clean: 225 lbs
16 yrs old
190 lb

goal bench by end of football season : 285

Yah I might try hang cleans out, crap missed workout yesterday, gonna do it today though.

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 find them a hell of a lot easier than power cleans

5 RM
Bench Press: 240 lbs
Hang Clean: 225 lbs
16 yrs old
190 lb

goal bench by end of football season : 285

Wow I have been keeping up with the journal bad lately, um with bench I did:
DB bench
25'sx10
BB
barx5
95x3
135x5
155x3
175xmiss
doing 5-3-1 this week, this is the last week of my cycle, might do the routine again might pick something else..
Squat
barx10
135x5
185x2
205x1
BB Curls
barx10
65x8
Did something else..don't really remember though. Working out again tonight this was actually all the way from saturday.

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

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

Bench
10xbar
5x95
5x135
3x155
1x165
Squats
10xbar
5x135
3x175
1x190
OH Press
8xbar
6x65
6x75
0x85<---Didn't have time to do last set, Had to rush through most of workout orelse numbers would have been a little better. Wow I need a week off whenever I go heavy I can feel I am about to pull something or get hurt, haven't had a week off since christmas. Probably gonna take next week off, track tryouts anyways.

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

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

benched 175..moving towards a westside style routine, after I take next week off I will really start it, my bench better be 200, and squat be 255 by the end of the year.

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

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

Not much happening, week off this week and track tryouts.

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

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

Ok so I couldn't stay away from the weights, my dog got put down, so I figured I could try and use me being mad and bench 185..didn't work so well. Track tryouts were supposed to start monday but aren't starting till tomorrow because of snow and stupid soccer tryouts. Will probably lift this weekend then take the first few days of next week off for the rest of track tryouts.

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

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

Hey thanks for the props in the other post.

I was thinking of switching to a westside style routine myself in april, I just wish I had the bands and equipment to do it right.  How are you going to counter that? or do you have other things figured out?  In a way my routine is slightly similar to westside in my training split but it still focusses on body parts at this point.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

haha 10 lbs feels like 100 more lbs doesnt it

5 RM
Bench Press: 240 lbs
Hang Clean: 225 lbs
16 yrs old
190 lb

goal bench by end of football season : 285

SEOINAGE


Hey thanks for the props in the other post.

I was thinking of switching to a westside style routine myself in april, I just wish I had the bands and equipment to do it right.  How are you going to counter that? or do you have other things figured out?  In a way my routine is slightly similar to westside in my training split but it still focusses on body parts at this point.

Well I am looking at some chains, even though bands have alot of advantages over them they still would work, but I am figuring even without bands or chains I think the routine could still work pretty well. I mean it isn't exactly needed Westside training can be changed so much and still serve the purpose, that is a good point though it would definitly limit the choices on some days.
 
Yah THS it really does.
Did some speed work with squats real light weight (95-115) just making sure depth is as low as possible and I am exploding up. Well I am doing a combine (just a local thing that colleges can look at but nothing special) And as a rising freshman the weight I would use benching would be 95, for sophmores and juniors it is 135, for seniors it is 185. They said I could do any of the weights though so I figured I would do 135. Gonna start working on that 15 reps would be nice. Only did 8 today but that was the goal I will throw in some stuff with 135 building up the reps I do with it. The combine is only may 9th so only 2 months. Need to cut down some for the 40. Also gonna be broad jump and the 3 cone drill plus height and 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."

Ok so today just warmed up and did 11 reps with 135, likely could've gotten 12 no spotter. I have decided that with track westside might not be good for the time being. I made a routine myself, and it has the westside principle's (well kindof) in them here it is:
Tuesday
BB Bench
1x6
1x4
1x2
Squats
5x3 (light speed work likely with 115 give or take 10 lb.
CGBP
2x6
Chinups
2xfailure

Saturday
Deadlifts
2x4
1x2
Bench
5x3 (speed work around 95 lb. give or take a bit)
135xfailure
Squats
1x6
1x4
1x2
OH Press
2x6
1x4
Goal was 15 reps by may 9th but I am going to shoot for 17.

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

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

Nice job man, I would separate the speed days and ME days if that isn't what you are doing already, I can't tell. 

Thanks. Well see the thing is with track I don't think I can fit 4 days of lifting every week in, so I figured this would do. What do you think? I need to get some new vids up..maybe the next time I rep 135 I will vid that and video some squats or 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."

I just liking keeping the same style lifts together.  How many days a week do you have track?

Monday-Friday, sometimes not fridays but our new track coach is crazy so probably every friday.

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

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

Terrible day lifting today, haha I really shouldn't have lifted after running. But here it is:
Bench
145x6
155x2 <--Wanted 4.....skipped last set which was supposed to be 165x2..
squats
165x1 <--could've gotten more, but they were killing after running.
CGBP
95x6
105x6 <---suprisingly easy
Bout to go do chinups probably 2x8
My parents are weird won't let me do track because my grades are 1 a 4 b's and a c I am not really in trouble other than I can't do track, but I am kindof glad because I can probably focus more on running for football than track would. So stupid I can't do track but I can still take tons of time running myself. Anyways:
 400m warmup
Quick stretching 5 minutes ish
2x10 yards kareoke
2x10 yards high knees
2x10 yards butt kickers

1x40 yard sprint
(Put on parachute)
6x30-40 yard sprints
200m decent pace
Long Jumping longest was 6'4" ish (don't comment haha need to work on it, I used my feet to count because they are almost exactly a foot long with my cleats on..I measured them once to use to make 40 yards for running. Did probably 5 jumps.
3 Cone drill
did it twice felt pretty good, need to get someone out here to time me in stuff. Well good first "practice" 2 Months till combine yesterday! Hoping to make good improvements before then.

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

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

Went to do sprints agility work and some long jump/3 cone drill stuff yesterday..got there and some 6/7th graders were playing football, I should have just done my running, but I felt like playing some football so I did. It was really stupid I was basicaly jogging while everyone tried to tackle me, but then some kid kept grabbing my hoody and stuff so I semi tried and he got truck sticked..Ha he had to "go home" after that, I felt kinda bad, but I had already told him a few times to stop grabbing my hoody, plus he was in 7th grade, so I figured he would be fine..Whatever. Did a little sprinting after we finished playing some football then basketball. Might make my westside program the actual base westside format since I am not doing track anymore I will be able to adjust my schedule more.

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

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

So mad it has been raining the last 3 days haven't been able to run..might run today since the rain isn't to bad. Repped 135 11 times yesterday on bench, really wanna get to atleast 15 before combine. Doing pretty heavy squats at some point today, feels like I haven't squatted in forever.

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

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

Been crazy the last few days, been thinking about alot of things other than lifting..Lifted today, basicly a ME upper and lower body, but I hurt my back squatting so that was cut short. I can't find a freakin routine to fit my running, it makes squatting so hard. I am going to go back to my 3 day split..yall don't know how much I want summer to be here. JV doesn't even have 2 a days I don't think, it's just 8-11 every week day in the summer. There is a long football meeting tomorrow. Wow a junior at the highschool I am going to has scholarship offers from Alabama, Auburn and Virginia Tech.

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

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

Football meeting was really cool, alot of information to go over though. Not sure if I will still do the combine, my coach said that it was great and that colleges all along the east coast look at it, but it wasn't really that great for freshman..played basketball a couple hours with a few of my friends, one is probably the fastest 7th grader in the state..runs a legit 4.7 40.

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

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

You should try the WS4SB workout if you're not running track. It'll give focus to your training which seems a bit all over the place right now ;)

http://www.defrancostra...inny-bastards-part3.html

Add me on facebook!

Yah it has been REALLY confusing, well it's in the middle of the week now, will probably squat bench and deadlift heavy 1-2 times this week then next week I will start WS4SB..thanks RC.

Still been lifting and stuff, just been busy so I haven't been on here as much. Been playing pickup basketball alot the last couple weeks, been really tiring, probably not going to as much right now since I need to focus on lifting and sprinting.

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

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

Bench
10xbar
5x135
1x175 <--Matched my PR

did some other assistance work, gonna do legs today and probably some back work since I missed that workout. I started with 165 on bench, and have been moving up 5 lb. trying to go up to 185. Gonna try and push 180 this friday, then 185 fairly soon after that..will probably be working my way up to triples after that. I feel so uninto lifting right now..gonna put some signs on my bench, and on my wall to make sure I know why I am doing it (:

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

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

nice bench, your gonna be way above everyone when you get to HS, you plan on lifting during the season?

5 RM
Bench Press: 240 lbs
Hang Clean: 225 lbs
16 yrs old
190 lb

goal bench by end of football season : 285

Thanks been workin hard at it, my squats would be higher but without a squat rack and not always a spotter it's kinda hard to go as hard as possible..Yah I am sure i'll be lifting some during the season, not sure what exactly I will do though. Not gonna be able to gain any strength really, just do a program to maintain or something, any thoughts?

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

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

yea, when I squat at home I dont have a spotter either so I know what you mean, and i've been looking for some sort of program to do during the season, nothing to major though, you should try to start cleanin too, that'll give you even more of a jumpstart when you get to hs

5 RM
Bench Press: 240 lbs
Hang Clean: 225 lbs
16 yrs old
190 lb

goal bench by end of football season : 285

Yah I need to figure out how to work that into my routine..ok this was from monday:
Flat bench
10xbar
5x135
1x165
0x180<---TBH didn't even get that close, i've gotten 175 on different occasions, I am kinda mad, but I am not eating as much so what should I expect..
DB Bench did something kinda weird here, first I did flat then 15 degree incline then 30, need to get 4 more 5's and 2 2.5's so I can go up in weight
35x12
35x12
35x12
BB Rows
95x8
95x8
95x8
Did a couple other things kinda forgot though. Doing higher rep workout with chest today. Lower body is saturday, went for a short run today. I have no stamina after this 40 lb. bulk, haha. I am going to work on it and speed a bit before football though.

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

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