Connelly's Journal

Jumped rope for like 7:30 20 seconds on 10 off, except the last minute was straight, not very hard..tbh I am not a huge fan of jumpingrope for quickness or whatever, but I might incorporate it a little bit. Went up to the track to do some sprints, of course right after I finish warming up it starts pouring down rain..did a few 40 yard sprints a few 10 yard sprints and a few 20-40 ish yard sprints nothing much. I might do my 40 time out of a 2 point stance from now on, I feel like I can reach top speed faster.

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 am getting mad about the 185 thing..todays workout:
Bench
barx10
3x135
1x165
missx185
95x3x6 (speed work)
Ok I know I have this, I was even thinking about trying 190-195 today because I thought I could get that. But 185 wasn't even close, 165-175 basicly flies up..I never get close to locking out my lifts, I either get it or don't move the weight anywhere..I think I need to work on my like 2nd efforts, so when I start to stall I can push through. Hopefully the bands will help with that when they come in. Ok so I doubt anyone remembers but earlier this year like in september my goal before school got out was 185x5 on bench..guess that won't happen, but I still have a little over 5 weeks till school gets out so who knows. Hopefully before school gets out though I can get: 195 on bench 225 atg squat and 225+ deadlift. Wow my bench is doing better than my other lifts. I REALLY plan to get the squat and deadlift up over the summer. Ofcourse I am gonna work hard on bench to, but that is already doing pretty well. Ok I am talking to much, I need to just go out there and lift.

OH Press
barx12
65x10
75x8

I am gonna be mad about that 185 until I get it. I dont really wanna waste my heavy workout getting it, even though I think I could, but if I am gonna keep going through this and missing 185 I might as well, we'll see.

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
barx10
5x135
3x185
5x155
Pretty easy, just no spotter and no rack. The 185 was a bit hard not really though.
Deadlifts
5x135
5x155
3x175
Again easy just trying to start out low on the deads again since I hadn't really been doing them much lately.
Hang cleans
3x95
3x105
Gonna up the weight some next week, I feel like I have the form down 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."

Did a 1.25 mile run, pretty fast pace atleast for most of it.

Gonna try and start incorporating zercher front squats and box squats into the routine, still need to build the box, but I can start the other two right now. Also gonna start including floor presses/JM presses for bench. And may stack plates underneath the plates on deads to do a kindof rack pull.
Can't wait for my bands to come in, should be able to incorporate them in all my lifts, except maybe not deads because I only have 2 dumbbells to weigh the bands down with..I will have to figure that whole thing out.
Also thinking about opening up a gym when I grow up, I know it sounds stupid and I am just thinking really far ahead into the future, but I want to be able to have a gym like westside's gym, maybe not that extreme it could be used by anyone but focused on powerlifting. Anyone got an estimate on how much it would cost to make a small (compared to like gold's) gym that has fairly nice equipment?

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

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

a lot more money then you can even picture at the age your at right now

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 know, that would be so cool though, because I wouldn't have to have a job other than running it, so I could focus on lifting.

No lifting until Wed. probably gonna do sprints tomorrow and today, one of the days might be distance not sure.

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

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

Bad workout..had a friend comeover to lift with me, he is pretty strong for a 7th grader..he got 115 assisted he could probably get like 105 on bench and he's comin over for lower body tomorrow.
Bench
10xbar
5x95
5x135
1x165 <--Main reason I am dissapointed with workout goal was to get 3 here, definitly could have done better, but the thing is I did my 2 warmup sets first and then he did like 5 sets then I did my last 2 sets. No excuses though I will get it next time.
2-3 (don't remember)x155<--basicly did it right after 165 with little rest
8x135
BB Curls
12xbar
10x55
8x65
5x75
CGBP
95x8
105x8
Lat Pulldowns
50x12
60x10
70x8
75x6
OH Press
barx12
65x10
75x8
85x4 last couple reps used legs some.

Workout was ok, gonna try and be more organized/rested next time, although I do like having a spot it's kinda nice to do it myself 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."

Had pretty fun workout today
Squat
6xbar
5x135
3x185
1x195 (haha was gonna do 2-3 but the pizza guy was getting pissed waiting)
Zercher squats
95x5
115x5
Neither of those sets were hard, but these HURT the arms.
Hang Cleans
65x5
95x3
105x3
Pretty easy
Leg Curls
40x12
45x10
I know I know but these are just so much more convienient for me than SLDL, I really need to switch it up though.
Feel like I am leaving some stuff out seems like we did alot more. My friend is really dedicated which I like, but he won't listen about going lower on squats haha. Had to just stop him from doing deadlifts, I will try and teach him better form some other time..bands should be coming today at the earliest or saturday at the latest!

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

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

Was sick this weekend, decided to take it off, felt like a little break would be good anyways plus it was mothers day. I'm normaly a really healthy person that almost never gets sick so it was kinda suprising. My bands aren't here yet??? Ordered them last thursday!!!!They could get here later today but it is so annoying been like 10 days for 7 day shipping. If they come today I am gonna do upper body today, because I know I will want to try them, plus I skipped my saturday workout so i'm rested.

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

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

Couple friends came over friday, did upperbody stuff. Ran alot last night, did some pylo's 2 nights ago..nm happening kinda just took the week easy.

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

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

glad to see you are still doing work!

Current Stack:
FOOD!!!
Opti-Men Multi
Universal Storm 
ON 100% Whey
Muscle Milk
Jacked Pre-Workout
Flax Oil

Thanks man, wasn't really planning on taking anytime off, but then I got sick, then some kids wanted to hangout and spend the night and stuff..shouldn't let stuff like that get in my way, but my body was getting a little warn down anyways. But I am back at it, need to get a little stronger and faster before football season, couple other people that also wanna play RB/LB.

Ran today:
200m
stretches
a bit of dynamic stretches
Sprints
10mx2
20mx2
30mx2
20mx2
10mx2
20mx1
50mx1

400mx1 was at fast pace.

Pretty good workout, the 10, 20 and 30's felt really good, I need to work on the last 10-20 yards of my 40 yard dash, it's killing my time.
I talked to the website I bought the bands from, and they didn't really respond with a straight forward answer, but said they'd be here tomorrow..only like 2 weeks late..atleast it's in time for my lifting this week.

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

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

Keep pushing, kid.

By the time you're 30 with you getting started into this sport at such a young age and listening to some of the intelligent guys on here, you'll be one of the smartest guys alive due to your experience. A lot of people (like myself) wait until they're 17 to start reading up, if I knew what I knew now when I was 15 I'd have a 400 bench and a 600 squat 8-).

I bet your class mates come to you with training advice?

Keep up the work.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Thanks, your pretty dang big yourself 5'7" 185.

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

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

100% bodyfat :-P

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Haha I hear ya, I was gettin pretty big, and not in a good way a couple months ago. Luckily I for some reason can drop fat pretty quick without muscle loss, but the last month or so has kinda sucked because my lifts have been stalling.

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

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

Good but short workout. With the guy I have been lifting with today.
Bench
barx10
95x6
135x4
165x3<---Plus did a 4th assisted rep, I finally got 3 reps on bench!!Next heavy bench day moving up to 170
185xfail <--Figured maybe since it had been a good day I could get it, if I rested longer I probably could have, definitly could have if I didn't rep 165. Not really a huge goal atm though.
OH Press
barx12
65x10
75x7
Cut workout a bit short to go play some basketball. Hopefully I can find a spotter so I can do 190x3 tomorrow on 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."

My bands came in this morning, so even though it was the day after ME bench I messed around with em a bit. I went up to around 185 at the top, actually not that hard tbh. I have no way of doing reverse band lifts though ): I think reverse would really help, because the first few inches off the chest are REALLY whats holding my bench back. Anyways got ME squats/deads later today..if I can't find a spot I will do a 3rm on deads if I can I am gonna try 190x3 on 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."

connelly


My bands came in this morning, so even though it was the day after ME bench I messed around with em a bit. I went up to around 185 at the top, actually not that hard tbh. I have no way of doing reverse band lifts though ): I think reverse would really help, because the first few inches off the chest are REALLY whats holding my bench back. Anyways got ME squats/deads later today..if I can't find a spot I will do a 3rm on deads if I can I am gonna try 190x3 on squats.

Hey, just reading your log a bit.  Not really sure what your training maxes are, but I know that my training buddy and I didn't start using band (DE training) until our maxes were around 300 lbs +.  As for reverse band, it will help you get used to holding bigger weight, but might not have much carryover until you're moving a bit more weight.  We tend to use reverse band after a 4 week ME cycle as a de-load.  Typically working up to a 3RM, but sometimes working up to a max single if we're feeling good.

Not sure if I'm saying things you already know, but feel free to ask questions and shoot me some training tips as well!  Best of luck.

Squat - 350     
Bench - 325 
Dead - 500

BW 196

Bench is 180-185
squat highest I have gone is 205 atg, but it's a bit higher
deadlift had to rework form highest I have gone is 205x3 but again, its a little higher.
I know my lifts aren't that high compared to alot of grown people, but I still feel bands could help them. Plus they help explosive training which will help for football. I won't incorporate them all the time, but it seems like a good way to mix stuff up. Thanks man if I have any questions I will ask you.

Deadlifts
135x5
195x3
205x3
BB rows
95x6
Calf raises
190x15
Was gonna do heavy squats, but no spot.

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

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

Didnt realize how young you were.  Your lifts are damn impressive for someone your age, and dont let anyone tell you any differently. 

Seems like you have the right idea for your training.  Just dont forget all of the important assistance exercises and I guarantee you will be putting up some pretty incredible numbers in the time to come!

Squat - 350     
Bench - 325 
Dead - 500

BW 196

Ha yah I try not to make a big deal about my age, because sometimes it starts debates and stuff..Thanks btw.

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 just had a couple questions about the bands..when you first started using them did you feel alot of pressure on your rotator cuffs? Just when I tried them out it seemed like that to me and I didn't know if it was normal/harmful or what. And also is it a problem if I used mini's and just the bar for DE work? I feel like I heard somewhere that the weight on the bar should be atleast at much as the band tension, and that would be about half the weight on the bar as the tension at the top.

To answer your first question, yes, I felt slight tension in my rotators.  They almost felt as if they were inflamed.  This is normal, as you are now putting tension on your joints, not just weight.  When they bothered me too bad, I just didnt use bands period.  However, what kind of pre workout stretching/warm ups are you doing?  I figure that if 500# benchers are warming up with the bar, I should be to, that goes for everyone.

Utilize the mini bands to do your stretching as well.  Grip the band in each hand and do pull aparts, almost like "flys."  This will get your rotators warmed up and also aid in rehab.

As for just using minis and the bar for DE work I suppose you could.  I personally started out with 135.  Don't forget, DE is essentially speed work.  The point is to be moving the bar as fast as you can without sacrificing form.  I'm not really sure how much using only the bar would help you.  From what I know, the bands are 60 lbs off the chest and 90 lbs at lockout - IE the tension they add to the weight already being benched.  Personally, for someone that is in the beginning stages such as yourself, I would stay away from gear and all of the fancy stuff.  Try utilizing the Westside Barbell template or a simple 5/3/1 program for your lifts.  They will get your numbers up and then you can incorporate the more advanced training.  Hope this helps.

Squat - 350     
Bench - 325 
Dead - 500

BW 196

Floor Press
barx10
Bench press
barx10
added bands
45-65 (switched weight up a bit to find the weight I wanted)x3x6
95x3
Took bands off
135x3
155x3
WOW going from bands to non bands makes the weight feel so heavy at the bottom and so light at the top. Weird..not really it makes since but still weird.
OH Press
barx12
65x6
Real light on the presses..
BB Curls
barx12
55x10
65x8
Not much to say about the workout..first time using bands, liked them, but won't be incorporating them all the time.

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
barx10
Added bands
65x3x2
Was gonna do like 8 sets of 2, but didn't want the bands to break, so I am gonna wait until I figure out if I can squat with mini's before I use them again.
Box Squats (below parallel)
135x3
155x2<--Likely had 3rd rep, but no spotter
145x3 PR
Hang Cleans
95x3
115x0<---I really don't know, I think it is a combination of my diet not being as good lately, me doing more running and stuff lately and I hate missing cleans so it kinda messes with my head.
Leg Curls
35x12
40x10
45x8
If yall haven't noticed I am working on my 3rm's probably gonna stay like this for a while. And I think I am gonna start putting PR's in bold so I can look back at them. Those box squats are awesome, I am probably gonna start doing those mostly..I have a low box and 2 old phone books that I can use to have really low squats, a few inches below parallel and right at or right above parallel. Really like how it helps the bottom of the squat 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."

400m jog warmup
stretch
all sprints are approximated, but around these numbers in yards
10x4
20x2
Added parachute
30x1
40x4
Took off parachute
did probably 6-8 standing long jumps..
40x1

Was gonna try and do some 3 cone drill stuff, but had to crap, and it was getting dark. Will either run tomorrow or Tuesday, possibly both. Happy memorial day everyone.

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 got some goals/future ideas in mind.
1. Keep up the Westside routine through the summer and football season assuming something major doesn't happen.
2.After football season give myself a good 1-2 weeks of rest with minimal lifting and no cardio.
3. Do 5/3/1 for atleast 4-5 months to try and get some good numbers.

And my goals are:
1. 2 plate bench by the end of the summer
2. 3 plate squat by the end of the summer
3. 3 plate deadlift by the end of the summer
4. 185 lb. powerclean or hangclean
5. Improve overall speed/agility, I don't wanna say a specific 40 time, because I have no idea what it is right now.
6. By the time school starts 155-160 pretty lean. So that's like 10-12 lb. of muscle this summer

Wow that's alot of stuff. But I am going to get it (: Got about 40 lb. on the bench like 100 lb. on the squat (gonna go up fast though once I start using a squat rack yall just watch) and probably 90-100 lb. on the deadlift, but deadlift isn't a main priority and I am just getting used to better form. And clean actually shouldn't be to hard. I know I am thinking pretty far ahead, but I figure I might as well set some goals.

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

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

MVP

A lot of people (like myself) wait until they're 17 to start reading up 

And others still don't bother 'til they're nearly 30.  

He's right man, you're getting a good start. 

Thanks man, there's no time like the present.
 
Stretched
Did a short ab workout just bodyweight stuff, hit abs pretty good 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."

Ok so this workout was good and bad:
Bench
5xbar
Added bands
6xbar
Took off bands
95x6
135x4
170x1<---This is the bad part, I wanted 2 reps and 3 reps the next workout..it's ok though I guess
185x1<---PR Well I figured since the 170x2-3 was a failure I would atleast make something out of this workout. I was pretty sure I could get this for the last couple weeks, but didn't wanna take a workout away to hit it. 45's and 25's on each side..finally tbh if I wanted to take a workout to max I think 190-195 is realistic. Box squats tomorrow. I am basing my maxes for 5/3/1 off of bench 165 squat 195 deadlift 195 OH Press 85.
CGBP
75x8
115x8
125x5
Started OH Presses, but had to go to tennis then swimming. Played like 45 minutes of tennis and like 45-60 minutes of swimming..good cardio tbh. Also I am deloading my carbs down so I can get down to about 30 carbs a day not including post workout stuff. So far I am doing good, until I had half a medium pizza, and bread sticks, goal was under 100 total today, gonna likely have a bowl of cereal for a snack that will put me a bit over, but am gonna try and get under 80-90 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."