Connelly's Journal

Still been lifting, just haven't really been on the computer. Been focusing on running a bit more. Did a few sets of deadlifts, nothing real heavy like 185 or something, REALLY light squats with like 135, some assistance lifts on sunday. Yesterday did warmed up with BB bench up to like 135, then did some DB work with 45's, I need to get 2 more 2.5's!! I only have to so I can only make 10 lb. jumps with DB's instead of 5..but might try 55's or 50's next time I use them. Again a bit of assistance work nothing much. And just been sprinting alot lately, I might do a bit of endurance work but i'm primarily 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."

Been at the beach since wednesday for spring break..just got back and have to do this church thing. But I have still been lifting, just haven't really been on the computer..

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
barx10
95x5
155x5 <---PR likely could've gotten 6, but the goal was to get 5 and I thought that was being optimistic (:
185xmiss
165xmiss (sad, didn't really give much effort)
Really think I could get 185, but don't feel like maxing, maybe in a few weeks
Squats
barx8
135x5
155x5
185x1
Kept it a little lighter than usual because 1. as always no squat rack, and 2 I went to run afterwards
Calf raises
185x15..calf raises are pretty nice, defined calfs look beast
Leg Curls
25x10
30x8
37.5x12 <---Haha I guess the weight was to light was aiming for 10-8-6, could've done a few more reps on the last set to.
Ran a 400 then a 200 at pretty fast pace, nothing crazy though. From now on I think I will be timing my 40 and 200/400 1 week and my 800 the next week alternating..to keep speed up, but keep a bit of endurance. I felt pretty slow, I would've timed it, but there was no one to do it for me. I was using a timer on my itouch, but it was really hard to do myself.

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

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

Leg Extensions
70x6
90x8
125x6
basicly just speed work here, would've done squats but my hammy's are killing me..
OH Press
barx10
65x8
75x6
85x4
Speed work again pretty much, not that I can OH Press much higher, but the weight was still goin up real fast except the last couple reps with 85
DB OH Press
25x12x2
concentration DB Curls
25x12x2

Nothing special with either of these.

Note to self: DB curls<BB Curls I like the BB more, I feel like it hits the biceps more, and DB gets a bit more forearms. I liked doing a couple sets of DB OH Press, felt like it worked a little farther back with my shoulders. And I like using leg extensions for speed work with quads.

I feel like my shoulders are developing well,but that's pretty expected since I haven't been isolating them for as long as the rest of my body. I can't wait till I can start lifting with my high school, so I can use a squat rack and actually push myself in squats..so this summer I am thinking my squat numbers will raise alot..probably running tomorrow or thursday, depends on how legs feel tomorrow.

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

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

Played ALOT of basketball today, went against some bigger guys, not very good though, so it wasn't real intense, but a good workout. Might do pylo's later tonight just some light box jumps..gonna get 40 timed fairly soon. Probably gonna be real slow, but I have no clue what to expect.

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

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

My workout got cut really short because my dad kept asking me to do some **** around the yard and then a friend of mine wanted to hang out..atleast I got a little benching in..
Bench
barx10
95x5
135x3
160x2 (no spotter, would've tried and maybe gotten 3rd rep) Instead of doing a single on my ME days I think I am going to do a weight until I can do it 5 times then move up 5 lb. until I can do that 5 times etc.

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 my legs are so torn up just from lifting so much the past 10 months..I feel like I am going to burnout or something :(
Squats
barx10
135x5
165x1 <---I really don't know, was gonna do 5 reps..my legs are just crazy sore and or hurt..plus with no squat rack I don't wanna push to hard.
Leg Curls
35x12
40x12
45x12
My left hamstring is hurt..I think it has been for a while, but it's ONLY when i do leg curls..anyone know anything about that?
Calf raises
185x15
205x15
Gonna try and have a good leg workout thursday, but I don't know how that will go. Well my dynamic leg day is more turning into my deadlift day, and my DE bench is kinda turning into assistance lifts..still getting some speed sets in though. Also will be focusing on cardio more, little more speed and dropping a few lb. I am currently 152-153 wanna drop like 5 lb. To get fairly cut.

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

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

ham curls are probably the number one exercise for giving someone a hammie pull or other injury to the hamstring.  I'd just drop them altogether and do some weighted hypers or sldl/rdl

Have either of you tried glute ham raises?  works much like a hamstring curl but it is bodyweight and you focus on the eccentric portion.  I wonder if it would be better for you than ham curls but I dunno how it would be as far as injuries are concerned, just know it is included in a lot of athletes' training.

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

^^^ GHR's are great, just realize that you have to start light, bodyweight light, and you probably won't do that many at first.  IMO much better than ham curls

Hmm I will look into those, and I can always do SLDL's..Might take a week off from isolating hamstrings, don't wanna tear it right before football season.

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

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

OH Press
barx12
65x10
75x8
85x4
Curls
barx12
55x10
65x8
70x6
Bench
barx10
135x3
185xmissx2
185x3 half reps (upper half)
135x10
Um doing OH Press before bench might have hurt the bench haha. I think it might just be a mental thing with 185, I really thought I had it today though, so maybe it was just doing OH Press.

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 always bench first no matter what, its the most important thing too me and doing one thing can ruin it, just like what the OH press did to you haha. I would stop trying 185 for about 3-4 weeks and just work on your bench routine, what kind of sets & reps are you doing?

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

goal bench by end of football season : 285

I am working up to a 3-5 rep max keeping the volume fairly low..I might try and do 3x5 for the next few weeks..go like 135x5 145x5 155x5 on bench..my whole routine has been sucking lately because I have been distracted with running. I am following a westside style template, but my speed day for legs is heavy deads and everything else is for speed.

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 I understand with running and all, but give it a break for a few weeks or so and just stick to your routine, and then when you try it again, get that mental state like its just a warm up and it'll be easier than ever

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

goal bench by end of football season : 285

Bench
barx10
95x5
145x5
155x3
165x1
Felt pretty weak today, the goal was 145x5 155x5 and 165x2-3..thought it was doable..today is kinda my lighter day though since when I bench on Wed. I get 4 days of rest, only 3 here though.
CGBP
115x8
115x8
115x8
OH Press
45x12
65x10
I quit here, this was killing after bench and close grip bench..
BB Curls
barx12
55x10
65x8
75x6 <---Terrible form, could tell I was swinging..

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 an 800 at a local elementary school track, got 3:08..wasn't really trying tbh could've probably broken 3. I was fine with that since I haven't really ran since I did track last year and I have gained 40 lb. since then. Gonna start doing 800 for endurance, try and get that in the 250 range. The track is annoying though, because it is a 200 meter track, so your basicly turning the whole time. Gonna try working in some GPP..got some different picnic tables at that school to front squat, not that heavy but heavy enough and I can explode up with them, and just some random stuff to carry pull jump over etc.

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

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

Deadlift
135x5
185x3
Might post another form vid. if I can get my cousin over here..I feel like I am doing it better, but something just doesn't feel right. Also what does everyone here do to keep there legs from getting cut like crazy by DL's? I have been putting a towel around the bar..
Hang Cleans
95x3x2
105x3
Really like these! Like them alot better than Power Cleans TBH. Gonna start incorportating these in more.
Leg Extensions
45x3
70x3
60x3x3
65x3x3
Doing this for explosiveness for the quads, pretty good, gonna up the weight a bit next time, wanna keep it real light though so I can explode alot.
Calf Raises
185x15
Leg Curls
45x8x2
I know we talked about this before, but other than the injuries I really like the exercise..I will try some other hammy exercises soon.

Pretty good workout, not real heavy other than deads..but even that wasn't killer. Gotta mow the grass today, so I might not be able to run/GPP but I might be able to, who knows.

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

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

hahah yes my man loves hang cleans, i love it! your gonna start to love them more and more believe me, its very addicting and a great exercise imo, my personal favorite

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

goal bench by end of football season : 285

Haha I really am addicted already, there really fun. They're simpler than power cleans, and I feel like I can explode more. Plus it's always fun to start a new lift, because I should be able to put some weight on 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."

yea you will, your weight will be flying up once you get a good form down, try to get some videos up, i'd like to see your form, and yea i know probably one of the things i actually look forward to doing, way easier than power cleans and just a great exercise

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'll try and get a vid of those up plus maybe a deadlift video.

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

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

Took a 5 lb. weight and threw it over my head backwards did it probably a good 15 times, figured it could help explosiveness and verticle jump..got it 42 feet far, gonna work on that (:
Front squated a pretty darn heavy picnic table 8 times. Was gonna try and do more, but didn't have time I had to mow the grass.

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 queit a bit today:
Bench
barx10
95x6
145x5<--Goal was 5 (easy set)
155x5<-- Goal was 5, fairly hard
165x2<--Goal was 3, but was guessing I would get 2, actually thought about racking it after 1, but did 2nd
Lowered the rack, was doing the top 1/4 of the bench, I would say lockouts, but it was more than that..
183x3
200x1
Both fairly easy, would've done 200 a couple more times but my sister came out and distracted me..I like this, getting me used to higher weight and locking out.
CGBP
115x8
120x6
Was gonna try to do 115-120-125x8 but that didn't work so well..
BB Curls
barx12
55x10
65x8
OH Press
barx12
65x10
Was gonna finish with 75x8, 85x4-6, but again, didn't work out that way.

Did 200m jog warmup, stretched, ran an easy mile nothing major. Gonna build up a bit of a base of endurance..probably gonna go up 400 meters every time I jog till I am at 2-2.5 miles and stop there, even though I could do that now without any worries I think I am gonna ease my way into it, especially since I still have to lift and sprint.

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

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

Are you doing a set program right now?  I'd go a little less intense on the warmups....without that 155x5 I'm sure you would have had 165x3.  Would you rather have 155x5 followed by 165x2 or 155x3 followed by 165x3, think about it.  Good job though, keep it up.

Yah I am doing a westsideish setup, except my DE lower day has turned into pretty heavy deads and the rest being DE. Don't you think I need some more volume than that though? But my next heavy day I might try that, especially since a couple of my other lifts were cut short because of the previous sets.

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

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

Worry about volume AFTER you hit your goal reps.  You should have done 165x3 followed by 165x2x2 or 165x2 and 165x1x2.  Keep pushing the heavy weight up, that is the fastest way to get stronger. 

Makes since, next ME day i'll try something like that. Got ME Legs tomorrow, Yay feels like I haven't squatted in forever.
Oh and I forgot to log some sprints on Tuesday:
200m warmup
Stretched
Sprints
50M
40M
30M
20M
10Mx2
Put on parachute
40mx4
30mx2
20mx2
Took off parachute
10mx2
10-20-30m suicide

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

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

Squats
barx6
135x3
175x3
195x2 <---This was terrible depth, parallel at best
195x1<---Below parallel, went for second but this rep I tried atg, my dad had to help me get it up..
135x5 <---Focusing on form
135x3 box squats, tried something new today, I put the part where I lay down to bench in the decline position and tried sitting on that for the box type thing, actually worked decent but is a hassel and really hard to rack since I have to rack in backwards..likely not gonna do it again but it was a good thought, atleast I thought so.
Calf Raises
225x15x2
Hang Cleans
95x3
105x3
115x1
Still liking the hang cleans, but missing reps seems like it could hurt alot??
Squatting without a rack sucks. I don't feel comfortable above around 175..and when my dad helped me he didn't really pick it straight up, so we ended up stepping back a couple steps, and for the people that have seen the vids I posted a few months ago there isn't much space, so we were about to run into stuff. May 14th there is a meeting with the new fotball coach, I am gonna try and see if I can come in 1-2 times a week to work legs starting right then since I really need to put some weight on my squats. My dad squatted 500 as a senior in HS so I don't see why I shouldn't be in the upper 200's..I mean he lifted for a few years and got 5 plates, either I didn't get his genetics for legs, or I am not pushing myself hard enough. Anyways this summer I really am gonna try and push the squats to get that up since I will have a squat rack then. I feel like this whole post was negative, which I guess it was since I am not that happy about today's lifting..

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

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

Just finished some pylo's/ab work. Just ordered some mini bands, there was a mincommunication with me and my dad so I didn't get the micro mini's I wanted..whatever it will be fine. Should be fine though 90 at the top 40 at the bottom.

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

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