Guitar_fool's road to STATE BABY!!!

Discussion in 'Training Logs' started by Guitar_fool, Nov 26, 2007.

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  1. Guitar_fool

    Guitar_fool Guest

    Track and field state that is. Ever since i missed my final throw of last season i have been working out and throwing harder then i ever had before. This week is my 1rm and hopefully ill be getting these #'s.

    6'2'' 185 lbs

    S: 335 lbs
    B: 225 lbs
    D: 355 lbs

    Power Clean: 185 lbs
    Snatch: 145 lbs

    Im just starting this now because ill be working really hard with my throwing buddy the next 3-4 months and i want to keep track of my progress and see where i get to in that amount of time.

    New PR's as of 12/3:
    B:215
    S:315
    D: 335
    Clean:185
    Snatch:145

    Workout consists of something along the lines of.

    Mon: Upper and Lower
    Tues: Dynamic work
    Wed: Upper
    Thurs: Lower
    Fri: Dynamic/ cardio.
    Sat: Throwing
    Sun: Rest

    Diet sucks i want to change it but dont know what i should do to get the most out of my training.

    Any ?'s (which i doubt there will be) just ask in here.
     
    Last edited by a moderator: Dec 4, 2007
  2. daneeyah

    daneeyah Guest


    post your current diet :)
     
  3. Guitar_fool

    Guitar_fool Guest

    thats just it. its pretty spuradic. M-F is cereal for breakfast school lunch (cheese burger and sometimes a sub sandwhich with fruits and milk) and some sorta pasta or chicken and gravy combo for dinner. and then on the weekends i dont eat that often which throws everything into wack.
     
  4. Guitar_fool

    Guitar_fool Guest

    Day 1 of PR week:

    Deadlifts:
    i did pretty good warmed up my hams and back pretty good and was pumped goin into it.

    185x5
    225x3
    275x1
    315x1
    365x0
    365x0
    335x1

    So not as high as i wanted to get but a PR nonetheless.

    Power Clean:

    135x5
    135x5
    155x1
    185x1
    185x1

    first time getting it didnt seem like a good catch so i did it again just to make sure i can get it.

    Tomorrow is Squat day baby. time to get 315 :coold: or higher! :noes:

    Edit: oh yeah forgot to mention that i got my bf% tested for wrestling. 14.3% :run: better start running
     
    Last edited by a moderator: Nov 28, 2007
  5. Guitar_fool

    Guitar_fool Guest

    Day 2 of PR week:

    Bench: didnt warm up that much and i hadnt benched that much first tri anyway so today was gonna be intresting.

    barx10
    135x8
    165x5
    185x2
    205x1
    225x0
    225x0
    225x0

    I just couldnt lock out itd start to come up just fine but itd stop moving shortly after. oh well life goes on. and yeah squat is on friday 315 baby!
     
  6. Guitar_fool

    Guitar_fool Guest

    eh today sucked.

    Squat:
    i was so tired and beat up from my wrestling tourney yesterday that i had no energy at all or the abilty to squat.

    barx10
    135x5
    225x1

    i stoped after that so my max for today was that but ill get 315 when im all rested up. atleast i won my tourney last night! :coold:
     
  7. Guitar_fool

    Guitar_fool Guest

    No workout today or tomorrow but wrestling practice on monday. Time to get rid of that inflamed knee bruised elbow and cut up face. maybe ill go on a date with a cheerleader tonight. we'll see. ASIT maybe? who knows.

    Also id like someones help to help me put together a good clean diet thatll allow strength gains and maintain bodyweight but doesnt leave me tired for wrestling.
     
    Last edited by a moderator: Dec 4, 2007
  8. Guitar_fool

    Guitar_fool Guest

    Day before new workout starts and im excited. here are some of my goals:

    Bench: 245lbs
    Squat: 335-365lbs
    Dead: 365lbs
    Power clean: 205-225
    C&J: 185
    Snatch: 165

    All staying at 180 or below for bodyweight.

    Seems resonable to me and ive got some great workout partners for this trimester so itll be sweet to see how i come out.
     
  9. Skeletor

    Skeletor Guest

    nice PR's, especially at your size
     
  10. Guitar_fool

    Guitar_fool Guest

    Really? thats something i never hear. ever! well then again my trainging partners PR's are as follow.

    5'10'' 180~

    B:325
    S:515
    D:315x10 RDL's

    so yeah but thanks man!:bigthumb: confidence is a must to be sucessful!
     
  11. Skeletor

    Skeletor Guest

    http://video.google.com/videoplay?docid=-6529481301858251744


    it's 50 minuets long, but that 50 minutes could change your training and performance completely.


    http://www.youtube.com/watch?v=Vx0rjlNQEIk

    this is a quick example of what a full squat looks like from the side. His ass goes as low as possible, his knees go outward and not simply forward (this allows his body to drop between his legs), and he keeps his lower back flat.


    this is what a 1/4 squat does, which is the type of squatting we all start out with because nobody taught us better (keep in mind this guy is doing it on purpose to work his squat lockout, which is fine... but it's not a squat):

    http://www.youtube.com/watch?v=EOOtxH-BYt8




    The only reason I say this is because your DL and your partners DL are both kinda low in comparison to squat, although a 315x10 RDL is pretty strong, I don't think someone doing that could full squat 515lbs... maybe to parallel with gear.


    Anyway, good luck. If your squat form is good and you're already full squatting, then good. If you aren't full squatting and are doing parallel or higher, you are better off switching since you are aiming for athletic performance and not just having a bigger number for the sake of having a bigger number.
     
  12. Guitar_fool

    Guitar_fool Guest

    Yea we dont do full squats we go to slightly below parallel. so yeah i do incorporate full squats but on heavy squat days its parrallel for me. Also the reason his are low and so are mine is cause hes never done heavy sets of conventional deads and i came off a back injury about 2 months ago so him and I are gonna get alot stronger there.
     
  13. Skeletor

    Skeletor Guest

    awesome then :coold:
     
  14. Guitar_fool

    Guitar_fool Guest

    yea just explaining my half of the story thats all. and ill try to pull and squat 405 by the end of the school year just for you!
     
    Last edited by a moderator: Dec 7, 2007
  15. Guitar_fool

    Guitar_fool Guest

    Today we had to get locks so no actual lifting but tomorrow is my first day so ill work on some explosive upper body movements and some OLY stuff. ya dig?
     
  16. Guitar_fool

    Guitar_fool Guest

    Bench:
    bar x howevermanytheteachmademedotoshowgoodtechnique
    135x5

    One handed DB Snatch(one rep is one rep done on both sides):

    60x1
    60x1

    not alot done today but its only the beggining.
     
  17. Guitar_fool

    Guitar_fool Guest

    Did alot of core work today cause our teach is the head track coach so not too much time with the weights.

    Squat
    Barxinfinityagaintoshowtechnique
    135x5
    185x10
    205x3

    not alot but better then nothing.
     
  18. Guitar_fool

    Guitar_fool Guest

    Allright after winning my wrestling tourney on saturday is was time to hit the weights.

    Squat:

    135x16 in one minute. Burn set
    135x10
    OH Squat
    135x3 (still working on these)

    C&J
    135x5
    135x5

    Snatch

    135x1
    135x1

    Strict press behind the back

    Barx20 in one minute Burn set.

    all right i suppose.
     
  19. Guitar_fool

    Guitar_fool Guest

    Dynamic Day

    Squat:
    185x5
    225x5
    Jump squat
    135x5
    135x5

    Clean and Jerk:

    135x5
    155x5
    175x3

    thats all i can remember today. kind of an off day.
     
  20. Skeletor

    Skeletor Guest

    nice work dude, props on the OH squats too! :bigthumb:
     
  21. Guitar_fool

    Guitar_fool Guest

    Thanks :hs:.For some reason i still think these #'s are modest at best. I should be able to go to like 155 soon but im so dog tired cause of wrestling that i have like no energy for my workout.
     
  22. Guitar_fool

    Guitar_fool Guest

    Wednsday had a wrestling meet. won my match improved to 7-0 on the season.

    Today did some light lifting.

    Warmup:
    Squats
    3x10 @ 65lbs

    Push ups
    3x15

    Abs
    3x20

    Workout.

    Incline DB Bench

    25x5
    50x5
    55x8

    Bench

    135x5
    225x0 (teacher wanted me to do it regardless of wether i could do it or not. full spot :hs: )

    One handed DB snatch

    65x3

    Snatch

    95x3
     
  23. Guitar_fool

    Guitar_fool Guest

    Got 4th in my Wrestling tourney today so no lifting but there is good news.

    I got a HUGE box from SS and i asked for some weightlifting sleeves so hopefully ill get to try those out on monday. :x:
     
  24. Guitar_fool

    Guitar_fool Guest

    Squats and Cleans!

    Cleans

    135x5
    155x5
    175x3
    185x2

    Squats

    OH:
    135x5
    Full:
    135x5

    Back
    185x10
    225x20

    Leg Ext
    50x10

    Leg Curls
    100x10

    Overall felt pretty good. but i need to get a camera so i can see if i got me sleeves or not.
     
  25. Guitar_fool

    Guitar_fool Guest

    Bench:

    Barx30 varying hand positions
    135x10
    155x10
    175x5 (a little help on the the last rep)
    185x3 (max rep :hs: im a weak little girl right now)

    One handed DB snatch
    60x4 Each Arm

    Pullups
    5xBW

    Thats about it. shortened class due to an assembly and didnt want to work to hard (i have a duel tomorrow)
     
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