project new me.

Played football today, this is a no carb day too, energy was a bit down. Running was fine, caught some touchdowns, played terrible defense today. Missed a few easy tackles.

Speed was there though, whats funny is they say Im that white guy with a burst of "black speed" so many "racist" things get said but were all good friends, lol.

After the game a few of us stayed and did some Oklahoma drills... if no one knows what these are...there a pretty physical drill in football, Here's a link on youtube.

http://www.youtube.com/...0Rn0&feature=related

Theres a few variations to it, we just did a runningback/defensive man.

The funny and painful part is we did it without pads, my whole body hurts...played offense and defense. Ran a few past the def guy, got tackled a few times, tackled the offensive guy a few times...its not a fun drill for the running back.

So yeah as stupid as that was, we did it without pads...it was a good experience though.

May be playing again tomorrow, if not I will just run some sprints.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

I went to do a little weightlifting yesterday just to keep in practice. Was quiet with one other guy lifting some weights who I got talking with. He is wanting to become a coach for track sports like sprinting. We were mainly chatting about how sports are funded in this country and the way its going so nothing specific about training but he mentioned a few interesting things. Interesting for me because I know nothing about training for runners. I wont mention all of it because we would probably just confuse ourselves. Deadlifts for sure is important but more important is how you plant your feet into the ground and how many strides you can make in an amount of time. He was saying that for this reason things like cleans are pointless, overrated and only good for conditioning.
All a little vague in comparison how complex this gets. Might do you good to chat to a sprint coach if youre not already?

wow, I feel like that just blew my mind.

I was always under the impression cleans were great for any sport including sprints. I have been talking to a few people, but no coaches.

You have definitely sparked some interest and im going to look around for someone to talk to now. Im in the process of putting together a program and trying to figure out what exercises to put in for more strength and explosiveness for speed and over all strength at the same time. Cleans were definitely up there on the top of my list on what to include.

Thanks again Spenny!

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

I have the impression that weightlifting for sports training is dying a little.
You might find this interesting, not really relevant but some good points
http://www.coachdonmccauley.com/Catapult_Technique_Style.html

I just got done watching that, and yeah some good points I took away from it.

So what him and your buddy at the gym was saying is the cleans just dont teach calve quickness. That pulling or pushing weight would even be better for that quickness for sprinting.

It was really interesting to see the bigger guy do that snatch with his shoulders back, I wonder how that is going.

Im going to look around for some active forums where I can get in touch with some more people who know more about sprinting and lifting for sprinting in general. I found some good articles, one I got from Redjeep from bodybuilding.com of all places, in another thread I started in the exercise forum about Sprinting and its effects on the CNS.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

I just found a great article regarding sprinting and influences by weight training, plyometrics, power training, resistance running.

http://www.elitetrack.com/articles/read/4501/

Im still analyzing it, but I think the point it is trying to get across is that to improve sprinting speeds, regardless of distance aiming for a combination of training and not just one-two things should be implemented. To improve it in different ways. Strides, strength, stride length etc...

but they do point out that total body workouts are the way to go, which im not surprised in the least to read.

Now I just need to find out what kinds of exercises are optimal, im still in shock about the cleans thing...haha.

But as you pointed out in a post I believe on CA.net, good mornings are a great exercise and will be something I will be implementing. That along with extra calve work probably with 50-60% weight and quick high number reps.

One thing I would like to implement is resistance running. but not sure how I will go about doing that exactly.

So many things to figure out, so simple yet so incredibly complicated at the same time.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Do read up some articles on the Canadian Athletics Coaching Centre website. You'll find top info written by coaches for coaches.

one example (part one of three)
http://www.athleticscoaching.ca/UserFiles/File/Sport%20Science/Theory%20&%20Methodology/Speed/Sprints/Faccioni%20Assisted%20and%20Resisted%20Methods%20for%20Speed%20Development.pdf

Thanks spenny, your the man as always.

today in the gym I pushed it pretty hard.

Squat 3x3x315
bench 1x3x275
Rows 1x3x255 (little too heavy, I started to lean up too much)

4x abs, 2x dips/pull ups/gluteham/calves

did plyo's today instead of sprints, their getting moved too non lifting days. Plyo's consisted of

squat jumps with + 45 pounds (bar)
Skipping for distance with + 30 pounds, 15's in each hand 5x basketball court distance
Skipping for height, body weight 5x basketball court distance
Chest tuck jumps 2x10

Plyo's are going to be a staple now after my workouts, going to mix it up with sprint training, plyo's and weights.

I also weighed in today at 213. haha, pushed new PR's...great day.

I will say though I strained a muscle or I did something to my neck/collar bone/front shoulder area...I noticed it after benching my 275x1x3, a nagging intense pain keep creeping up around my neck/collarbone/front shoulder area.

I did some push ups, and my rows didnt notice any pain.

I also may make this my last 3x3, 1x3 week and push for max attempts next week so I can deload. I feel beat up again, recovering is getting harder as im pushing up heavier weights with a calorie deficit, I can feel it.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Whatevers wrong with my neck is feeling better today.

15 minutes of HIIT 12 of those being @ 14 mph. did some calve/pull ups/dips/ab's stuff before that.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Wow that cronic pain I get in my back crept up on me yesterday, I still dont know for sure if it has something to do with the bed or how I sleep...but thats my primary guess.

The entire day was painful, and during weight lifting I made sure to use a weight belt to help protect myself...the pain was agonizing. And yet, I still stayed in the gym... =/

SOHP tried 175, got 1 set, dropped it down to 165 for the remainder 2 sets.
Deadlifts 1x3x410

I skipped ab's, I can never do them when my back bothers me like that. 2x dips,gluteham

and plyo's

3x10 jump squats with the bar
3x20 calve raises, fast reps
5 up and down basketball court distance skips with 15's
agility drill

weighed in at about 213.6

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Just for my own comparison, because I think im about where I was back i april @ 206, right now @ 213.

My webcam is garbage, but I think comparing them, I think I am right about where I was. The lighting is different, but I think its a fair comparison.

Also tried this lat spread thing...honestly didnt know what I was doing, lol. Just having fun I guess. My back looks like it has angry eyes... :P

Still got aways to go, going to try to get back down to 205-206 with the muscle I have now. Its going slow and steady but its gettin there.

Its been about 7 weeks I believe since I started cutting the BF, so I have lost about a pound a week on average, maybe a little less if I did start sooner.

I still find it crazy that while in this deficit I am still pushing new PR's and hopefully some good new 1rm's next week. I got considerably weaker while cutting last time, had me thinking that maybe I just pushed myself too hard before into over-reaching? I did go about 12-13 weeks before of heavy lifting, deficit calories and lots of cardio.

As I babble on, im sure I will look back on this one day and be glad I wrote all this down.

Attached Image(s)

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

rofl...

I found an OLD picture... just to give you guys an idea, its not the greatest pic, but this is me back at 175 lb's.

Crazy looking back at that. Sometimes when Im dropping this bodyfat I feel a little lanky again...but looking back at that picture, makes me rethink it.

Attached Image(s)

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

I have to remind myself you're 6'3"!  You must be a monster in person, lol!  That is truly a remarkable accomplishment there, N$!  Quads still dominate your front, imo, but upper body on any other person would look phenomenal.  Still looks great.  And from the back:  Your back seems so thick, man!  And the glutes and hammies:  Nice!  I'm wantin' a squat butt now!  I know you're more into functional strength, but that is some BBing heaven right there!

Good workin' out!  :)

Squats 1x3x350!
bench 3x3x255
Rows 3x3x215

4xabs, didnt have time for anything else.

Really happy with the squats, last one took a little long, but it wasnt too bad. I did use a belt this time, but it was a 1x3 PR, so im not disappointed or anything.

Next week im setting the bar at 3 plate bench, 4 plate squat...and im going to try to make a 5 plate deadlift pull. May get them, may not...but thats what im aiming for. Press im going to try to get 200 and no clean attempts because of my wrist. Not too concerned with Row 1rm, but I will see what I can do. 

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

I couldnt get 4 plates until I did a triple with 370...just sayin.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

:P well we'll see next friday. I know im being pretty optimistic.

some of it is just blind ambition, others is based off numbers and comparing it to last max attempts.

bench last max was 285. I just PR'd 1x3 and 3x3 @ 275 and 255 respectively.

previous 1x3 and 3x3 were. 245 and 240. So my 1x3 is up by 30 lb's and my 3x3 is up by 15. My best gains out of the big 3. Im really feeling great with bench this time around and really think I can hit the big 3 plates now.


Squats I just PR'd 1x3 and 3x3 @ 350 and 315.

Last 1x3 and 3x3 were 335 and 295 and I maxed at 385. So theoretically in my head I can assume that my Squat max has gone up also, 405 is only 20 pounds more then 385...but thats still a big jump. I think my 1rm's are always a little bit higher then projected estimations.

for example using a 1rm calculator on my previous 1x3x335, my projected 1rm was 355, and I was able to push up 385.

Needless to say, Im going to try to use that to help me get that 405.


Deadlifts another story. And it always will be I think since I have lower back problems. My last 1x3 deadlift PR when I maxed was 405, I just recently did 1x3x410.

However whats keeping me optimistic about this is my core is much stronger this time around, and I have only used a belt for the past 2 workouts, mainly because of terrible back pain, which coincidentally enough has vanished again...

hitting 5 plates will be a 45 pound jump...

My shoulders have always been a week point, always. and I would love to OH press my body weight, but I just dont think thats going to happen. I will be happy with getting 200.

Probably more then you wanted to read, but thats basically whats going on in my head.

also since your here, I wanted to ask you. I think right now our goals are pretty similar, can you give me a layout of what your currently doing or PM it to me? After I deload im going to specifically train for power and explosiveness rather then just pure numbers and strength. I mean what use is it going to be if I can squat 4 plates but cant generate much of that power for football.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Well, I got 300 on bench...

pretty easy too...jumped up to 315, but couldnt get it. Stopped after that.

I did set a new PR again for 3x3x325 for squat, no belt.

Bit of a spirit breaker because I wanted 315, but 300 is still good. Gotta stay positive and optimistic for wednesday and friday deads and squats. Still going to go for my projected goals.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Well im still at 213, went up to 214 over the weekend so I decided to take a few pics to see if theres anything visible.

and call it silly or shallow, whatever...but I can actually see my ab's coming in, and I have to admit it makes me feel great!

lol...I dont even really care that much, nor do I train to show a 6 pack...I figured it would start showing obviously when I dropped the body fat, and will show even more the more I keep dropping. But ****, I havent seen my ab's in YEARS...

there nothing spectacular, but you can see them coming in...lol I feel like a giddy school girl. One is just a relaxed pose and the other one is something we will call the SK3000 pose :P Ill tell you what though, sure made my day...as little as it may be.

Attached Image(s)

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

I have got to admit...my motivation has been lacking this whole week...I felt it on monday but hoped it would pass...

I think it all started after football saturday, where my knee's (runners knee's, hopefully) sunday I just felt miserable mind and body.

Anyway, I procrastinated long enough and finally went to the gym at 10:00 pm. But that fire, that motivation just wasnt all the way there.

I got my 200x1x standing OHP

but maxed my deadlift at 1x475, so no 5 plates for me. I tried 495, but it wasnt going to happen.

Its not just working out, my school is slipping a bit too... its kind of depressing how it all just hits you at once, even though its not at once you just never notice until it gets bad.

I should be proud though, through all the hardwork and pushing I have set some great PR's with my 5's 3's and so far + 15 on bench, +25 on deadlift and +10 SOHP, on a calorie deficit so its been good, I just set my goals way too high.

I guess its just my human nature of wanting everything now and all at once...

So after all that nonsense I wrote before, will I get 405 on squat? statistically its the closest for me to raise to reach my goal...but I have only hit one of my goals (SOHP). 

Im gonna go for it though, so we will see friday...Deloading cant come soon enough...

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

N$,
   How soon til semester's over?  That'll be a nice break.  You do set the bar high for yourself.  Human nature for successful people.  Often successful people are never satisfied, and that can be a good thing as long as it doesn't get out of hand.  You seem to rightly pause once in a while and take pride in your significant achievements.
   Hope Thanksgiving is a nice little break for you!

Good workin' out!  :)

Thanks, I wish I could say I feel accomplished, and as optimistic as I try to stay its hard to feel successful.

How is a man measured on how successful he is in our society? typically its his job, or should I say income...and well...the good lord just hasnt been too kind to me in that department.

I have a 2 year degree, with no job to show for it...so im stuck to going back to school for another 3-4 years to get a 4 year degree in something I hope will get me a job when I get out...

Im stuck in a part time job I hate and my income is terrible. And I am constantly reminded about how a man is measured by how much money he makes...

lol...sorry just came to my head when I read that...

stupid society :P

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

I guess I could lie to you all and say I got the 405...but honestly whats the point of that.

I F-A-I-L-E-D...I failed every goal I set this time accept for OHP...and thats not very impressive to begin with.

I didnt even get stuck in the hole either, this is what I can remember. Un-racked it, weight felt really good on my shoulders. Decent felt good, got in the hole and out of the hole...I was slowly getting it up, I was about 3 inches or so above parallel then all of a sudden before I even knew it, everything turned a bright almost yellowish color and I started leaning forward, by then it was too late...I was in an almost good morning position and my back just couldnt take it, I had to lower my legs back down and good morning the bar down off onto the ****ing safety rails.

Afterwards I saw stars for about 30 seconds...

Maybe it was the running shoes I squat in that caused me to lean forward, maybe my lower back/core just cant handle that weight yet cause my legs were there pushing it up...but failing is failing no matter how I try to glorify it.

My lower back is not in pain...but it is very sore...like the its not in pain, but its going to be ****ing sore tomorrow morning kinds of thing.

anyway the rest of the gym was lack luster,

I did 225x1x12 then 1x5, 1x5... did dips/pull ups/gluteham/decline weighted situps and some ****ing curls...

god damnit, it feels like im ****ing failing at everything, im so ****ing disappointed I really wanted to hit 405.

****

going into this deload without hitting any of my goals...this is going to be a fun 2 weeks...

I really need to calm down and collect myself, with everything...I just need to figure out how...

anyway Im also down to 212, I also think I figured out the cuprit to my runners knee's problem, my shoes were just worn out, putting to much pressure on the outsides of my feet...i put on an older pair of running shoes that I didnt wear out too bad and have kept, and I could immediately feel the difference, so im going to buy some new shoes tomorrow.

****
****
****

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

cmon now man, you didnt get 405 but hell i can barely get 215! and i;m your height and weight! you're my inspiration on here nmoney! i hope one day i can be as lean and beastly as you! cheer up man! dont let the bastards grind you down!  take some time to rest, spend some time with the ole lady, maybe even get a nice back massage and remember that no matter what your lifts are me and alot of other people on these boards look up to you! i know you'll get 405, i KNOW. just give it time, Rome wasn't built in a day, and neither was Nmoney! it took thousands of reps and hours in the gym to get where you are so a few more wont hurt to get to your goals.

keep it up and stay positive man, and next time try what i do sometimes, before the rep and before you put the weight on your shoulders and you're all pumped just say to yourself, "this is the heaviest thing i've ever lifted, and damnit i'm gonna get it!"

keep it up man, keep chef-boy-r-beastin it!

first day with no buds, 11/17, need a new job. 1 down 13 to go.

It's always darkest before the dawn.  209 pretty much nailed it:  We look up to you, and in my case, I know I'll never be as strong as you and be able to lift what you do.  I can only dream of being able to accel at a sport the way you do.  I'm so uncoordinated.  You've mentioned a long-time girlfriend and her son who's know you most of his life.  Even if it sucks, you have a job.  You're going back to school to better yourself.  I fail to see the failure, man!  Sounds like pretty solid stick-to-it-iveness to me.  That's a very good indicator of character and very marketable.  But it's also good to air out those feelings.  Not every guy is willing and able to do that.

I get into these funks which I think are a mild form of clinical depression.  When I'm in them it's hard to get out of the funk, but at least I have the experience to know that I'm in one, that my perceptions don't match reality, and that I sometimes just have to wait it out.  The body and mind can do weird things.

How are you planning on spending Thanksgiving?  I don't know if it's the cold, less daylight, or the stress of the holidays, but Fall into Winter seems to bring on these dark feelings.  I hope you start feeling better soon.  Let me know if there's any way I can help.

Good workin' out!  :)

Agree with JMBS, and 209, alot of people that I have kinda envied (idk if thats the right word, it kinda sounds gay?) on this site have come and gone, your one of the few people with the work ethic to keep going. I'm not that great at saying motivational stuff if you can tell? But basicly I know have it in you, and will keep going and reach all your 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."

JMBS


It's always darkest before the dawn.  209 pretty much nailed it:  We look up to you, and in my case, I know I'll never be as strong as you and be able to lift what you do.  I can only dream of being able to accel at a sport the way you do.  I'm so uncoordinated.  You've mentioned a long-time girlfriend and her son who's know you most of his life.  Even if it sucks, you have a job.  You're going back to school to better yourself.  I fail to see the failure, man!  Sounds like pretty solid stick-to-it-iveness to me.  That's a very good indicator of character and very marketable.  But it's also good to air out those feelings.  Not every guy is willing and able to do that.

I get into these funks which I think are a mild form of clinical depression.  When I'm in them it's hard to get out of the funk, but at least I have the experience to know that I'm in one, that my perceptions don't match reality, and that I sometimes just have to wait it out.  The body and mind can do weird things.

How are you planning on spending Thanksgiving?  I don't know if it's the cold, less daylight, or the stress of the holidays, but Fall into Winter seems to bring on these dark feelings.  I hope you start feeling better soon.  Let me know if there's any way I can help.

Good workin' out!  :)

jmbs is right, you at least have a job! something i now need!

first day with no buds, 11/17, need a new job. 1 down 13 to go.