[mettalhead]

Been working on my squat form, used a wider stance today and tryed to correct other small stuff. Made me fatigue alot quicker

Squat
5x 215
4x 230
3x 245
1x 260

Hang Clean
5x 155
4x 165
3x 175
2x 185
1x 195

Bench
5x 160
4x 170
3x 180
2x 190

Worked on form for bench too, and hit a new PR of 190 for a double it felt great. Only problem was when I went for the single on 200 I failed miserably

[mettalhead]

On another note we had our Hydration Test and Alpha Weigh-ins for Wrestling yesterday. I passed with absolutely clear piss and a weight of 162.9 lbs. Which is good because I should make 152 easy then.

[mettalhead]

So I got in an arguement today with one of the retards in my weights class because he tried to tell me a free squat worked your glutes and hams and that a box squat was for your quads. I told him go to a front squat, box squats are an assitance exercise for the free squat working the same muscles even though our weights teacher seems to think differently.

Towel Bench
5 x 160
4 x 170
3 x 180
2 x 190
1+1 X 200

Power Cleans
5 x 155
4 x 170
3 x 180

Box Squat (which I continue to do wrong because I'm just as retarded as the guy I got in an arguement with)
5 x 335
4 x 345
3 x 355
2 x 365
1+2 x 385

[Bizarro]

Oh ok, sry about that. Can you describe how they are done? That sounds pretty dumb of him. And if he makes you do them, why not just do it with like, 95 lbs. or something like that instead of heavy weight?

[mettalhead]

Well wow. I had completely forgotten about this log. I've still been lifting but gains have been hard to come by due to the fact that I'm in the middle of a Crohn's flare.

I qualified for state at 152 lbs. Overall I was disappointed in my senior season I had a pretty shitty record didn't have much fun and only acclomplished one of my goals.

I've got a visit to a small NAIA college in Nebraska this weekend for wrestling I think I'm going to pursue that route to help pay for the majority of my schooling.

I've been getting up at 6 in the morning (early for a high school senior) to lift with the football team. We're doing a 10 x 3 reps for squat, bench and clean on tuesday, some Idk dumbell stuff that varies from week to week on wednesday mostly explosive stuff. And thursday is a workout called four phases.

The first set is 8 reps come down in the motion fully then up a quarter back down and then up to lockout and thats one.

Second set is a 21 scheme, hopefully everyone knows that.

Third set is controlled downwards for a 5 second count and up for a 10 count.

Then the last phase (three sets) is 3-5, 6-8, and 12-20 rep sets.

we do 5x5 for cleans on those days and that workout for bench and squats.

[mettalhead]

So much volume.. I'm to the point where I hate this workout. Good thing I committing to a university for wrestling tonight so I should be getting a workout from them.

Squats
7 sets x 5 185

Bench
7 sets x 5 155

Cleans (absolutely shitty)
7 sets x 5 145
(which truely I got about 10 reps maybe total locked out in all 7 sets)

Then we had to go to class which my first hour tuesdays and thursdays is weights so..

We went straight into four quarters.
1st quarter Strip Curls
4 chips on each side, ten reps then strip 1 off. When you get to the bar 40 reps.

2nd quarter Regular Bench and Pushups
135 for 10 reps then 10 pushups for 4 sets

3rd quarter Squats and Jump Squats
135 for 10 reps then 10 jump squats for 4sets

4th quarter Brain Busters and close grip
65 for 10 reps then 10 reps close grip then 10 diamond pushups for 4 sets.

If you get through all 4 quarters without failing you go into overtime. which is 4 30 second negative pullups.

[mettalhead]

Picture a highschool gym. You can see the basketball court right? Now how about the two volleyball courts? Well the pushup circuit today used the lines for the volleyball courts.

We start at the end of one volleyball court. Do 20 diamond pushups then alligator pushups for the ~10 yards to the end of that volleyball court. A bosu ball type thing is waiting at that line ball part down where we do 20 pushups with our hands on the outside. Bearcrawl to the next line. 20 regular pushups. More alligator pushups to the next line and then 20 more pushups on a bosu ball with your hands on the inside like a diamond.

That circuit blows I fatigued out about halfway through the second set of alligators.

[mettalhead]

Well I'm still slacking on updating this. The last week of workouts has really been great especially today. I started the beginners grip workout posted in the faqs section on gripboard. And I'm done with my outpatient alcohol classes so shit is good. Going to a friends to watch the pay-per-view saturday night.

four phases today

155 on bench

195 on squats (which was great I was hitting good depth)

5x5 on Hang Cleans
155 (failed last two)
150
150
150
155

some pullups thrown in there

[mettalhead]

So I manned up I'm doing the 5x5 which also means I'm growing a sack and deadlifting. Even tho I enjoy power cleans so much more. I'm excited hopefully my hamstrings will finely develop and my squat numbers will go up because of it. Since my coach is in Nebraska I'll be able to get away with not doing this BB type program he came up with. And when I'm done with the first 2 phases I'll start Urban's program and hopefully be in condition for august when it's time to report.

I tested my 5rm today to start the program monday.
Bench 165
Squat 205
D rows 165
SOHP 85
Deads 225 (I'll have to post a video hear soon, I'm scared of this lift to tell you the truth and I want to make sure my form is good).

I just downed a PB&J, I'm popping in a Clint Eastwood flick probably Fistful of Dollars, and gonna sit down to a package of cheddarbrauts here later tonight for dinner.

[mettalhead]

Started the 5x5 today. It was different. My bench i thought felt pretty easy. Like I wasn't moving enough weight but I'm gonna follow the program to the T. Squats were surprisingly tough for what I thought was gonna be cake. And the rows were pretty much right were I thought they should be.

Bench
135x5
140x5
145x5
150x5
155x5

Squat
5x185x5

D rows
5x150x5

Looking at my numbers, right before wrestling season when I had to start cutting weight I was making great gains and hitting pretty huge pr's for me.. but when I started dieting that fucked everything up and it's like I'm starting over. It's pretty disappointing but I guess thats the life of a wrestler.