T Nation

CornSprint's Training Log


#1

I'm starting this up tomorrow but figured I would just put in some background information today. I'm 19 years old and just finished my freshman year of college. I play a varsity sport there called sprint football, which is full contact football with a 172 lb weight limit. Currently I am gaining (Lets face it, I can't call it a bulk) up to 185 lb and then cutting down to 176 for in the season. PIctures are in my profile for a reference to what I have to work with to lose weight.

My current recent personal bests are as follows (a lower back injury severely hurt my deadlift and squat numbers):

Bench: 225x5
Squat: 275x8
Deadlift: 350x5
Clean: 205x3

I just finished with CT's HSS-100 program to put on some mass (I gained around 4 lbs in 4 weeks) and am about to start a program based off the Art of Waterbury template, with some modifications.

My goals are to have the following stats by June 21:

Bench Max: 275 minimum
Squat Max: 350 minimum
Deadlift Max: 405 minimum
Clean Max: 225 minimum
Bodyweight: 185
Bodyfat: 10%

I refuse to accept anything below a 1000 lb total max on my bench, squat, and deadlift by the end of this. The supplements I'm currently using are fish oil capsules, Surge Recovery, and BCAA's during workouts, when I wake up, and if I wake up in the middle of the night.

Any criticism is more than appreciated.


#2

5/25/09

Squats: 275x5 275x5 275x5 275x5 275x5

Bench: 205x6 200x6 200x6 205x6
Row (Variation with holding bar going between legs): 90x6 125x6 130x6 135x6 (first time doing them, will be moving weight up)

Plate Raise: 35x8 35x8 35x8
Back Raise: 20x10 20x10 20x10

Bicep Curls: 80x6 85x6 85x6 85x6
Calf Raise with pauses: 185x8 185x8 185x8 185x8

Overall I felt good today with my lift. I brought a lot of intensity (a function of the Big Red losing a heartbreaker in the mens lax finals). I'm really not happy about my bench numbers though. I feel like I lost a lot by not working chest more often during the week. I always felt like I didn't get results from one heavy volume day and this confirmed it for me. I have a long way to go for my goals but I'll be damned if I don't make them.


#3

5/27/09

Power Clean: 175x3 185x3 195x3 205x2 185x3

Incline DB Bench: 75x6 80x6 80x6 80x6
Weighted Chinup: 25x6 40x6 40x4 30x4

Leg Press (one leg): 135x8 155x8 175x8 185x6
Face Pull: 145x6 135x8 135x10 135x10

Tricep Pulldown: 90x6 100x6 100x6 100x6
Calf Press: 115x6 140x6 140x6

Overall I felt good today. I wasn't thrilled about not hitting my third rep on my fourth set of cleans, but I was really beat and it had been the first time I did them in a while. Also, I always have trouble with chin-ups in the later reps. It just seems that my biceps completely give out on me at a certain point.


#4

Low intensity 2.5 miles run

It was HOT out today. I did this for some active recovery but damn was it tough by the end. Off to take a dip in the pool then hit the driving range later.


#5

Deadlift 295x5 315x5 325x5 330x5 335x5 (PB)

DB Bench: 80x6 85x6 85x6 85x6
Chest Supported Row: 90x6 100x6 100x6 100x6

DB Military Press: 55x6 55x6 55x6 55x6
Lunges: 60x6 55x6 55x6 55x6

Skull Crushers: 35x6 30x6 (one arm) 35x6
Hammer Curls: 45x6 45x6 45x6

DB Pull-Ins: 35x6 40x6 40x6
Suitcases: 30x15 30x15 30x15


#6

5/30

Stretch

5/31

9 Holes Golfing (walking)
Lifting warmup and stretch


#7

6/1

Power Clean: 200x2 205x2 215x1 (PB)

Squats: 275x3 285x3 295x3 315x2

RDL: 205x6 215x6 225x6 225x6
Reverse Curl: 55x10 65x10

Lunges: 50x8 50x8 50x8 50x8
Plate Hold: 35x 30s 35x30s 35x30s

Landmine: 25x6 25x6 25x6
Leg Raise on Chair: 13 13 13
Plank Series

Stretch and foam roll

Foam rolling feels so good afterwards it's freaking ridiculous...

Tomorrow is upper day.


#8

Bench: 215x3 225x3 235x3 (PB) 230x3

Chest Support Row: 95x6 100x6 100x6 100x6
Back Raise: 20x10 20x10 25x8 20x8

Incline Bench: 80x6 80x6 80x5 75x6
Shrugs: 75x8 70x8 70x8 70x8

Dips: 8 25x8 25x6
Hyperextensions: 25x8 45x8 45x8

Cuban Press: 45x8 55x8 45x8
Close Grip Curl: 75x8 75x8 75x8

High-Low Chop: 55x8 75x8 75x8
Ball Roll Ins: 15 15 15

Macros for the day were 3,409 cals/366 carb/282 protein


#9

This is from last Thursday. I got my wisdom teeth out Friday and have been out of commission since then. However, I'm sick of bitching out so I threw out my pain meds and am hitting the weights later.

6/4

Deadlift (Pause): 315x3 325x3 335x3 345x3

Front Squats: 195x6 205x6 215x3 185x6

Leg Curl: 100x10 105x10 110x10 115x10

Spassov Squats: 50x6 55x6 60x6 65x6

Calf Raises: 10 10 10


#10

6/5

Squats: 275x6 280x6 285x6 (PB @ 6)

RDL: 225x6 225x6 235x6 245x6

Reverse Curl: 65x10 65x10

Shorter workout today since I was just getting back in the swing of things. It's amazing how much nutrition affects my workouts. I haven't been able to eat as much as usual due to the teeth and my energy level definitely took a hit, so much so that I decided to call it quits after RDL's since I was fried. I'm going to see what I can do eating wise tonight and tomorrow and come back and hit upper harder than ever. I'm starting to worry that I'm not going to hit my goals, which is unacceptable in my mind.


#11

6/9

Bench: 195x8 200x8 205x8 (PB for 8)

Chest Support Row: 80x10 90x10 90x10 90x10
Reverse Flies: 20x10 20x10 20x10 20x10

Incline Bench (DB): 70x8 70x8 70x7 70x8
Shrugs: 55x12 55x12 55x12 55x12

Dips: 8 25x8 25x6

Cuban Press: 55x10 45x10 45x10
Curl: 75x8 65x8 65x8


#12

6/11

Deadlift: 315x6 335x6 345x6 (Touch and go)

Front Squats: 205x6 205x6 205x6 205x6

Plate Raises: 45x8 45x8 45x8

Spassov Squats: 60x6 65x6 65x6 65x6

Calf Raises: 185x10 225x10 225x10 225x10

Back felt a bit off during the deadlifts, but I managed through it okay. I'm taking it as a wake up call to get more serious about my stretching and stabilizing exercises. I'm worried a little about meeting my goals for the 22. Right now my calculated bench, dead, and squat maxes are 260, 415, and 343...close to the 275, 405, and 350 I'm shooting for but not all the way there. I have eleven days and one week of training to get it.


#13

6/12

Forgot to update this last Friday so that workout is going in this post as well.

BB Incline Bench: 175x5 185x5 200x5

Pullup: 8 8 8 6
Berry Pickers: 18x15 15x10

DB Flat Bench: 80x6 80x6 80x6 80x5

DB Rows: 80x10 70x10 70x10 70x10

Face Pulls: 140x8 140x8 140x8 140x8

Hammer Curls: 40x8 35x8 35x8


6/15

Power Clean: 185x3 205x3 210x3

Squats: 295x4 315x4 295x4

RDL: 225x6 245x6 255x6 255x6

Lunges: 60x6 60x6 60x6 60x6

Landmine: 25x6 25x6 25x6

Weighted Suitcase: 20x15 30x15 30x15

Plank Series

This was a big day for me, I needed to hit the 315 for 4 to at least be at my goal of 350 for my max squat for next week (according to a 1RM calculator). Same with the power cleans. I actually only needed 205 for that, but it went up fairly easily so I pushed it for 210. So next Monday I'm going to try to max at 350 and 225 for squat and clean, respectively.


#14

6/16

I needed to hit 235 for 4 on bench today to feel good about going for 175 come Monday and it didn't happen, so I'm pissed. What happened actually is I was ready to go for it, put up a tough rep where I was having real trouble balancing the weight, then had to rack it...then found out my partner put a 10 instead of a 5 on the side of the bar he helped with. Fuck. I gave it another go, but only got two, which is actually one worse than last week...I was really really tired today waking up after a late night phone call with my girlfriend and getting up early for work so I'm hoping that was my biggest problem...On the third set, instead of forcing something out, I just wanted to feel some heavier weight so I went for a single at 250 and hit it pretty easy so I'm feeling a little better, but not great still...

BB Bench: 225x4 240 (I guess I can call it this ha) x 1 235x2 250x1

Chest Support Row: 100x8 105x8 100x8 105x8
Reverse Flies: 25x8 25x8 25x8

Incline DB Bench: 70x8 75x8 80x4 75x6
Shrugs: 55x8 65x8 70x8

Military Press: 60x5 65x5 65x5 65x5
Back Hypers: 45x12 45x12 45x12

Dips: 8 6 8
Bicep Curl: 85x6 65x8 75x8

My goal next week is to bench 275 for one.


#15

6/18

Deadlift: 345x3 365x1 (stop and go) 365x3 (touch and go: was very, very easy)

Front Squats: 210x6 210x6 210x5 135x6 (started new grip on fourth set)

Spassov Squats: 65x6 60x6 60x6 60x6

Seated Leg Curl: 110x10 115x10 115x10 115x10

Calf Raises (One leg): 10 10 10

I'm a little worried I couldn't hit the DL for 365x3 with the stop and go, but the fact that it was so easy touch and go was encouraging. My goal is a 1RM of 405 (4 plates!) come Monday. I'm switching my grip up from a clean style grip to a cross grip on the front squat, since my old grip was really taking a toll on my wrists and fingers.

Right now I'm thinking I'll max on Monday of next week, then use the rest as a deload week before I start my cut, which I posted about in the bobybuilding forum and have gotten no responses of use on. Frankly, I'm just hoping that it's good and people can't find something wrong, but I'm thinking people just didn't feel like reading my wall of text, as over 400 views and 5 off topic responses would indicate...


#16

6/18

Deadlift: 345x3 365x1 (stop and go) 365x3 (touch and go: was very, very easy)

Front Squats: 210x6 210x6 210x5 135x6 (started new grip on fourth set)

Spassov Squats: 65x6 60x6 60x6 60x6

Seated Leg Curl: 110x10 115x10 115x10 115x10

Calf Raises (One leg): 10 10 10

I'm a little worried I couldn't hit the DL for 365x3 with the stop and go, but the fact that it was so easy touch and go was encouraging. My goal is a 1RM of 405 (4 plates!) come Monday. I'm switching my grip up from a clean style grip to a cross grip on the front squat, since my old grip was really taking a toll on my wrists and fingers.

Right now I'm thinking I'll max on Monday of next week, then use the rest as a deload week before I start my cut, which I posted about in the bobybuilding forum and have gotten no responses of use on. Frankly, I'm just hoping that it's good and people can't find something wrong, but I'm thinking people just didn't feel like reading my wall of text, as over 400 views and 5 off topic responses would indicate...

This is the link:http://tnation.tmuscle.com/free_online_forum/sports_body_training_performance_bodybuilding/how_does_this_look_for_a_mild_cut?pageNo=0#3118635


#17

6/22-Max Day

So today was my max day, which I've had circled on my calendar for a long, long time. My goals going in were squat 350, deadlift 405, clean 225, and bench 275.

Power Clean: Warmed up going 135, 185, 205 for 3, 2, 1...tried for 225 and missed it, but it was close. All I had to do was sink a little lower and throw my wrists back. So I gave myself a couple minutes, blasted up the music and hit it. So Power Clean: 225x1.

Deadlift: Felt a little tired from power cleans and figured it probably wasn't ideal to go right from them to deadlifts, but figured i might as well since the bar was on the floor. Warmed up 135x5 225x5 315x1 345x1 365x1 385x1 then went for the four plates. I could only get it about two inches off the ground, stuck there for ten seconds trying to get it up and let it drop. I was pissed and refused to let this major goal of mine slip away, so I gave myself a couple minutes and got back under the bar. With some struggle I nailed it. Deadlift: 405

Bench: Someone was in the squat rack (doing the first good squats I've seen btw) so I decided to give the legs a rest and hit the bench. I had hit 250 before so I felt okay with that at least. Warmed up 135x5 185x3 225x1 245x1. 245 was ridiculously easy so I decided to just go balls to the wall and throw on the 25 for 275. Long story short, I got it a couple inches up but couldn't beat the sticking point. Not even close. So I dropped it down and hit 260 with some effort. Bench: 260

Squat. I went into this realizing I basically needed to hit my 350 goal to get a 1000 total. I did calculate it and figured out I only really needed 335 to hit 1000. So I warmed up 135x5 225x3 315x1 335x1. I had hit it easily so I put on 350 and went for it. Hit it no problem. I got a little greedy and went for 365 without enough rest and didn't make it out of the hole. Squat: 350.

All in all, I'm satisfied with how things went. I figured that I would miss a lift in there somewhere, especially since fatigue had to factor in as I was doing four major lifts in an hour. So the final tally was:

Bench: 260
Squat: 350
Deadlift: 405
Total: 1015

Clean: 225

Bodyweight: 183

I hit my goal of breaking 1000. Now I'm deloading for the rest of this week and taking a well-deserved break from the heavy lifting before I start my cut for sprint. My goal for my cut is by the end of July to be 175 (-10 lb) and with a total exceeding 1050. I know this isn't great progress, but to get stronger while losing weight would be fantastic and is my goal. After the cut I'm going to start up with a plyometric and olympic lift heavy program I'm thinking to get into explosive condition for the season.

This leg of the journey was good, but it's going to be a helluva ride the next couple months still...


#18

So after my deload week I'm rested and ready to go. I did lift, but I kept it really light, so it really wasn't worth posting and I took a step away from everything fitness wise to really clear my head and prepare for the current step.

6/29

The routine is circuit type, with an ABCD rest ABCD rest...x5-6 method to it.

Bench: 205x6 215x6 215x4 215x4 215x4
DB Flies: 40x8 40x8 40x8 40x8 40x8
Chest Support Rows: 105x6 115x6 115x6 115x6 115x4
Straight Arm Pulldown: 90x8 100x8 110x8 110x8 110x8

I'm probably going to switch up the proposed split of upper and lower to having two full body days, with legs at the beginning and end sandwiching a circuit-esque program like this.

Tomorrow is my first time with a true complex ala Cosgrove...I'm looking forward to it in a masochistic sort of way...

Diet wise, I'm nearly perfect today, the only thing I need to start taking into account is the traces of fats and carbs in my carb/protein and fat/protein meals. All in all though, I feel like I'm on the right track. I'll have an update later with my macro breakdown for the day.


#19

200 cals over where I should be for my diet due to trace carbs and fats in foods...dammit


#20

Woke up this morning and felt like I had been hit by a truck. Then the truck decided to put it in reverse. My chest and back have never been this sore at the same time. Made it a real pain to get up and train the team but I managed. I'm thinking that the soreness and overall fatigue is a direct effect of my limited food intake, especially concerning carbs.

I pushed through anyway and hit the gym for my first day of complexes and HIIT.

Complex: BB Row, Hang Clean, Front Squat/Push Press, Jump Squat, Good Mornings 135, 115, 115, 115, 115

-I started with 135 for the first set but couldn't think of a way to get it safely onto my back for jump squats and good mornings since the rack was taken. I switched to 115 and just did my best to lower it slowly.

-These complexes are no joke. I could feel my breakfast coming back up several times during the squat jumps and had to almost literally swallow it back down. The toughest part is by far the hang clean/front squat push press area. Once I get past that it's tough but not torture...so I'll be upping the weight for next time along with the sets.

HIIT: 15 minutes of two laps jog, one leg sprint on a 200 m track.

Stretched and foam rolled.

Diet looks good for today, I'll be 4 grams over for carbs and two over for protein, but all in all not bad. Fats are dead on. Overall, my breakdown is 92g fat/231 carb/ 278 protein.

It really isn't the hunger that's a pain, as with 7 meals a day I get to eat pretty often, it's the fatigue. I got 8.5 hours of sleep last night and still feel dog tired through the day, except workouts (thank you Surge Workout Fuel). Tomorrow is an off day, which means low carb/calorie.