Connelly's Journal

Ok just for future references I got a box squat that is wayyy below parallel one 3-4 inches below parallel and one right around parallel so I am calling them low/medium/high box squats for simplicity.
Medium Box Squats
barx6
135x3
160x3 PR

And that was actually all I had today..swimming and tennis are screwing me up..gonna stop swimming much to make sure I get workouts in. So I am starting 5/3/1 next week..like I think it was Chalky that said it in his journal? It is a no BS program that I think will help me set multiple PR's every week. Basing maxes off of 160 on bench 160 on box squats 85 on OH Press and 175 on deadlift. Figure I should start
low..
Just for anyone that doesn't know:
week 1 - warmup, 65% x 5,  75% x 5, 85% x 5
week 2 - warmup, 70% x 3,  80% x 3, 90% x 3
week 3 - warmup, 75% x 5,  85% x 3, 95% x 1
week 4 (deload) - warmup, 60% x  5,  65% x 5,  70% x 5
Repeat

Anyone got some ideas for good accesory work for each of the lifts? I mean I can come up with stuff but looking for opinions.

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

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

Fridays workout:
Deadlifts
135x5
185x2
205x3 PR

All I did I am pretty sure..figured I should get in a workout since I won't do lower body till tuesday and wont deadlift for a whole nother 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."

Ok sets tomorrow will be on bench:
105x5
125x5
140xclose to failure

Probably flat or incline DB presses and CGBP/skullcrushers for assistance.

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

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

Ran 2000m (1.25 miles)
frog jumps 80-100 yards <---Note took 33 jumps to get from goal post to goal post gonna try and get that under 30.
When I was almost done a friend of mine came up to do some sprints, I ended up doing a couple with him..I am really worried about my 40 time being slow, like I beat him pretty bad, but he is a linemen. He is a fit linemen and I had just ran/jumped alot but still..IDK this saturday or sunday we are gonna go do 40 times.

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 willing to bet you can jump pretty damn high.

Thanks man, I guess you could say I jump fairly high, nothing special though..still probably 4 inches away from rim a 5'7".

Bench
barx10
105x5
125x5
140x8 <---Could gotten an extra rep or two in, I felt really weak today, a couple months ago I could rep 135x12-14, now I did 140x8..Probably has alot to do with doing mostly 3 rep range stuff..still got more than the goal reps just kinda dissapointed.
Flat DB Bench
45'sx10x2 <--Haven't done these in a while, not that hard just some accesory stuff
Incline DB Bench (15 degree incline) 35'sx10
Lat Pulldowns
50x12
70x8
80x6

Tennis and swimming after that.
Workout felt good except for flat bench..no worries though, been making good progress on squats and deads, bench will come with time it's probably already my best lift anyways.
Squat day tomorrow..not sure what I wanna be doing my last set, I know on 5/3/1 I am supposed to start low but I wanna raise it a bit.

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

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

Yesterday
Box Squats
barx10
105x5
125x5
145x6 <--- PR After swim and tennis so didn't really get that many..still a pr though since I just started it.

Leg Curls
40x12
45x10

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 lifting with high school last couple weeks, but it has been stuff with the bar, and they make a big deal about adding 10's on haha. I haven't said anything because I don't wanna sound like a jerk then come back needing help later. But been staying after and lifting heavyish, but I can't find anyone as motivated as me on the team to stay after..will be trying to lift with upper classmen 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."

Power Cleans
95x5
95x5
105x5 PR
Bench
135x5
145x3
145x5 PR <--Not really a PR have done 155x5 at the house, but I am kinda starting over since I am working out at school now.
Squats
135x5
165x5
185x3 PR
225x1 (a little high)
225x1 below parallel PR
Dips
BWx10
GHR
BWx10x2

Good workout today at my school, still getting used to a different bar for bench, and getting used to full powercleans..squatted 225, it was hard but I had a little more in me, like an inch or 2 below parallel not atg though. Really like the lifting there, because they give us a program to do (which isn't half bad) but they won't really care if I do my own thing. Wanna be working out with 135 powercleaning soon, that would be nice. And get what I have been doing at my house on bench at school would be nice to. Lifting monday-thursday this week I will have to see what exactly I am doing those days 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."

OH Press
bar
65x5
75x5
85x3 PR <--Again not really a PR but starting over in school gym 
Not sure of the weight but did incline, around 115x5 was my top set, not very good but did just bench yesterday and had already done OH Press
Front Squats
95x5x2
105x3 PR
Wow not hard, but hurts wrists, need to get looser wrists, will get used to this.
Dips
BWx10
Curls
65x6 PR Same here, not really a PR
lat pulls
90x6
115x4 PR

Ok workout, still feel a bit weird lifting at the school weight room.

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 power cleans, hang cleans, squats, dips, lat pull downs, and GHR's first 3 were 3x5 last 2x10, that was yesterday, don't really remember the weights to well it was an ok 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."

Sprints
1x10
2x20
3x30
4x40
3x50
2x60
Was gonna do 5x50 and 6x60 but it got dark outside. This was yesterday 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."

Man, you do a lot of sprints connelly. I need to start soon. I'll be lucky to run a mile and a half 3x a week :(. Anyway nice job and keep it up.

Bench: 70 Squat 135 Deadlift: 1??s 
Supps: Creatine, Multi, Fish Oils 

Jones's Log

Thanks goodluck with your running (: If your middle school is anything like mine was yall will run alot at tryouts/practices. Practicing with varsity as a freshman is making practices pretty intense but I try to get pretty good volume in on my own.

Been lifting well until Tuesday, left for the beach gonna be coming home in 2 days so no lifting those whole 7 days, hoping to come back from the beach lifting strong again. Been going on some decent bike rides to stay in shape. But mostly just enjoying myself in the ocean and stuff. Been really destracted by this girl but that's a story for another time haha. Anyways this is probably the only time i'll be on here till wednesday and then I hope to have a good workout to share.

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

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

Hmmm it's weird how on the internet everyone weighs 250 benches 315 squats 455 and runs a 4.7 40, yet top players in the country can't do that haha. Anyways gonna be doing a 7on7 tournament with my school against like 10 other local schools tomorrow. Playing with the 14th best lb in the state he is 6'3" 230 lb. runs a 4.6 40 and benches 320. He is crazy haha. Also playing with like no. 40 something QB in the country..should be interesting I am one of the few underclassman getting to play (:

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

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

Why is my benching so bad at school? It sucks..
Bench
95x6
135x6
145x5
155x1 <---did this 5 times like a month or 2 ago. Wanted 3 times since the school weights seem harder for some reason. But when i'm repping 135 it doesn't seem harder just the high weight I normaly only do for a few reps...
Squats
barx10
135x6
185x3 <--probably a couple inches below parallel
185x2 <--well below parallel
Power Cleans
95x5
105x3 <---wasn't hard definitly could've gotten 5 I was just really ready to leave..
Today my school hosted 10ish teams in 7on7's..went fine not much to say. Only interesting thing really was my team and another team were about to fight haha like the whole teams.

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

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

its weird with benching at fdifferent places, like at school or at home ill bench fine, but if i go to a gym i bench horrible, not sure why that is, but keep it up bud great work

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

goal bench by end of football season : 285

wow my school sucks at making routines..every week we do a form of bench a form of squats and a form of cleans every day monday-thursday..the lifts are good but 4 days in a row sucks..that could be a reason my lifts aren't looking as good no rest..
Bench
135x10
140x6
did a set with 145 don't remember reps it was only a couple since we are only resting like 20-30 seconds...
Squats
135x8 <---coach made my stop to help out a kid was supposed to get 10, could've gotten.
175x3 <--no confidence in spotter haha just racked it likely could've gotten 4th
Cleans
95x3
105x3
120x3 <--PR

Not a bad workout, cleans were good, squats could've been better, still having bench problems.

Thanks THS, yeah it is pretty different and i'm not sure why, i know the lack of rest between sets could contribute to it some though, but it is still weird.

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

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

Ur still in school?

hey connelly maybe me and you could have that competition like you and those other 2 guys where to see who could get 5x5 up the most :P

219 weight trying to lower 217 now. 2 months later. lol.
250 bench
305 squat
345 deadlift

whats your routine like at the school exactly?

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

goal bench by end of football season : 285

they just post it on the board each day, but i can show you a templateish thing..
bench or incline bench-3x3,5x5,3x5, and 10-8-6-4 have all been the rep/set's over the last few weeks with no noticable order, we only did the 10-8-6-4 stuff once though.
squats or front squats, same reps/sets as bench
hang clean or power clean, again mostly the same rep/sets as bench and squat.

Then we normaly do 2 accesory type lifts, they are normaly dips, lat pull downs, or glute ham raises, 2 of the 3.

We split up offense and defense one is lifting the other is doing conditioning work and switch half way. The conditioning work is really intense..i threw up today haha but it was because i drank to much water and i basicly threwup water.

That is 8-11 am then we come back like 6-8:30 for running plays and learning new formations and stuff. I need to work on my conditioning, i'm stronger than alot of people (strongest freshman, except maybe this one huge guy that is an insane beast i'm not gonna lie, but tbh i think i'm still stronger i just haven't seen him lift) and as fast or faster than all of the freshman linebackers but conditioning work i'm pretty average.

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

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

thats weird they dont really have an order, at my school we stick to the same workout for about 2 months then we max out and they switch it up

i figured you would be the strongest freshman, a lot of them havent even touched a real bench bar before comming to a high school weightroom

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

goal bench by end of football season : 285

waynethepayne


hey connelly maybe me and you could have that competition like you and those other 2 guys where to see who could get 5x5 up the most :P

Sure, i'm down with any compititions what are your lifts right now? The other people stopped posting though so the compitition for the last few months was kinda dumb haha.
 
Crea0tine no i've been out of school for like a month, its just football practice.
 
Yeah THS its kinda messed up, i mean atleast there letting us do good exercises but this and some other stuff doesn't seem to be best for getting stronger..they really are good coaches and are team has a legitimate shot at going far in states. (Very big D1 recruit WR , amazing freshman QB 6'2" 215 and can move decent, 5'11" 200 lb. soph. LB with like 4.8 40, D1 recruit cornerback, the other CB is this asian dude thats like 5' with a 4.5 40 he's pretty beast. A borderline D1-D2 OLB, beast linemen thats line 6 1 280 not sure about recruiting though. And a fast as hell like 6'5" 265 lb. DE not to sure about recruiting but he has an offer from app state. Yeah i don't plan on contributing to varsity much..the coach has talked to me about suiting up for fridays though..wow I just typed alot.
 
THS, yall got a good team this 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."

connelly

waynethepayne


hey connelly maybe me and you could have that competition like you and those other 2 guys where to see who could get 5x5 up the most :P

Sure, i'm down with any compititions what are your lifts right now? The other people stopped posting though so the compitition for the last few months was kinda dumb haha. 
 

err bench right now 5x5 was 190 squat was around 210 deadlift prob 200 if i really try but i mean just to see who can make the most improvement :P

219 weight trying to lower 217 now. 2 months later. lol.
250 bench
305 squat
345 deadlift

LOL. I was about to say 190lb 5x5 bench was amazing, until I realised it wasn't connelly talking =)

lol thanks -.- by the way conelly im 16 around 220 after newyears ima go on a cut get down to 180-200 where ever in that range that i look best.

219 weight trying to lower 217 now. 2 months later. lol.
250 bench
305 squat
345 deadlift

well we lost about 13 seniors, our starting qb, starting rb, starting guards and left tackle, our whole lb core, our whole secondary, so no not really haha

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

goal bench by end of football season : 285

vdk_au


LOL. I was about to say 190lb 5x5 bench was amazing, until I realised it wasn't connelly talking =)

Haha I could get 190 once on a good day..
 
Yeah THS, our football team has been like that the last couple years, but we have an awesome group of guys of all ages right now, so were really trying to get a better reputation as a powerhouse around the area. It's alot of pressure though, because we really don't have any freshman on defense other than me that are supposed to stepup and take a leadership role over the younger guys, but I was hoping to be able to blend in a little till junior year when scouts start looking more..should be interesting though I like where i'm at right now but definitly need to improve.

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
125x10
135x6
155xfail<--WTF the school is so hard to lift at, this with the combo of like 30 seconds rest, and later in the week after benching 4 days in a row really hurts my bench..
Squats
135x8
155x5
175x4<---Might be a PR, not sure so we will just say PR
Cleans
95x3
105x3
125x3<--PR

Gonna be using 45's real soon with cleans. There my only lift thats really progressing lately..mostly because i hadn't done it as much in the past.

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

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