T Nation

Halfway to Badass!


#1

Hey y'all. So background on me, 18 year old male. Been training for about 2 years relatively seriously. Started working out for sports performance, playing Varsity Football and Wrestling. Have some military aspirations, and am hoping to go officer route after I finish high school. Always record my lifts, decided making them public might motivate me. Been running 531 for about....8 months now? with great results.

Stats:
5'10
195
My bodyfat is weird. Water tests (whatever that's called) labeled me at about 14% last Month. Thing is, I used to weigh 310lbs (knee injury) and have some loose skin, so I never look cut regardless of body fat

Bench press: 250: 275 goal
Dead lift: 440: 495 goal
Squat: 305: 365 goal
Overhead press: 140x6: 185x5 goal
Pullups (on a cadence): 10: goal 15
Mile run: 6:30, 5:30 goal
All goals are for June 1st, 1 month before leave for a prospective school (if I get in, fingers crossed)

2/24/15

Squat: 45x10x2
135x5x2
185x3
205x3
230x3
260x3+ (6)

Front Squat
160x3x8

Romanian deadlift
155x3x10

Hyper extensions:
3x12 holding a 10lb plate. Really squeeze these hard, go slow and get a crazy burn

Decline sit-ups
3x22

Sprints


#2

Light shoulder warmup of lat raises, rotator cuff work

Overhead Press
45x2x10
95x5
115x3
130x3
150x3 (4)
115x2x8
115x6

Bench press
115x3x8

Dips
12
10
9

Front raise 25x3x12

Lateral raise 20x3x12

Rear delt raise 15x3x12 (rest pause on last set)

Triceps Pushdown 55x3x12

2 mile run


#3

Trap bar deadlift ( no idea what the bar weighs, so I pretend it’s 45 and base weights off that)
135x2x5
225x5
315x5
365x4x6

Power cleans
155x3x5
175
185 plus jerk
195 plus jerk
205 plus jerk
Missed a 215 clean

Farmers carry superset with pullups. What I do hear is carry two Dumbbells down the length of the gym, jog over to the pullup bar, and do a set, run back, carry the Dumbbells another gym length. Do a total of 4 farmers walks and 3 pullup sets (no pullup after final farmers walk set). Keep it pretty fast, trying to keep my heart rate elevated the whole time
Farmers carry 80’lbs per hand

Pullups: 7,5,4


#4

Deadlift
135x10
225x3
275x1
315x5
365x3
405x1 (4)

First time ever using 405 for more than 1 rep, honestly really worried before the lift. Very happy with how it turned out, felt strong today,

Pullups
7,4,4,3

Dumbell row:
85x3x10

Hammerstrenghth row
160x3x12

Hammerstrength pull down
160x3x12

Ez bar curl
60x3x10


#5

Bench Press
45x2x10
135x5
185x5
210x3
235x1+ (1)
185x8
185x8
185x6

Overhead press
105x3x10

Incline Dumbell Press
60x10
60x10
60x8

Dips
12,10,8

Overhead extension superset with lateral raise
60x3x12
20x3x12


#6

I’m in dude.

I’m a soccer player myself, but I like following the logs of other people who are training for sports performance. Do you still play football? I’m also vaguely thinking of the military, but that’s a long way off even if I do decide to do it. Good luck man. Be interested to see where this goes. :slight_smile:


#7

[quote]TheWolfMan wrote:
I’m in dude.

I’m a soccer player myself, but I like following the logs of other people who are training for sports performance. Do you still play football? I’m also vaguely thinking of the military, but that’s a long way off even if I do decide to do it. Good luck man. Be interested to see where this goes. :)[/quote]

Hey man!

No, no more football for me. Actually had to sit out the majority of my senior year due to injury. (Dislocated my shoulder while warming up for a wrestling meet sophomore year… Then stupidly decided to put it back in myself so I could still wrestle. Won the meet, but also tore my rotator cuff and shattered the shoulder capsule, still gives me trouble from time to time). Right now most of my training is just trying to build a better strength base, while still keeping speed. Much more endurance work than I would like, but it’s necessary for what I’m hoping to do With the military. But as a soccer guy, I’m sure your all over endurance haha.m


#8

Squat
45x10
135x5
185x3
215x5
235x3
270x1+(4)

Front squat
165x3x8

RDl
155x3x10

Hyper extensions
3x12 while holding 10lb plate

Decline crunch 3x23

Russian Twist 3x25 with 10lb medicine ball

40 4 count flutter kicks


#9

Sucks about the shoulder bro. Congrats on winning the meet though.

I’m all over endurance, but only as a necessary evil. XD
I actually find, for the most part, that shortening my rest periods on some of my sprint work - along with two team training sessions a week - is enough to keep my endurance up. I throw in the occasional longer run, but I mostly look at that as recovery. Then again, I generally play down the back, so there’s a bit less running around.

Would be interested to hear a little more detail about what your conditioning looks like at some point.


#10

Overhead Press
45x2x10
120x5
140x3
155x1+ (4)
120x8
120x8
120x6

Bench press
180x2x8
180x7

Dips
12,10,10

Front raise
25x3x12

Lateral raise
20x3x12

Rear raise
15x3x12

Note on laterals: all done very slow and controlled. I don’t do these so much to put in muscle, my shoulder just feels better when I do a lot of raises.

Triceps pushdown
55x3x12


#11

Yeah, I haven’t really been logging my conditioning. I should, but it’s boring haha. Here’s my basic layout

Saturday: 30 minutes swimming
Sunday: 2 mile run
Monday: 30 min bike or swim
Tuesday: 2 mile run
Wednesday: 1 mile run, 4x 200 sprints
Friday: either another 30 min swim, or 3 mile ruck (50lb ruck)

Always make sure to swim at least twice a week. I normally will also hit a couple sprints before lifting Saturdays and Monday, just 2 or 3 to get some blood moving


#12

Deadlift:
135x5
225x3
280x5
324x5
365x5 (8)

Pullups
7,5,3,3

Db row
85x3x10

Hammerstrength row
160x3x12

Hammerstrength pulldown
180x3x12

Ezbar curl
60x3x10

Hammer curl
22.5x3x12


#13

I see what you mean. For myself, I’m a huge fan of hill sprints and I tend to keep them in my program pretty much no matter what my goal is. Maybe 70-80% intensity up a slightly longer hill with shorter rests will give you the effect you’re looking for without the tedium?


#14

ManWolf: haha yeah, hill sprints suck, but a good suck. I normally hit a couple twice a week, although not really a sprint for me. I train my girlfriend, have her do those, and I run with her. I’m faster, so it’s not too taxing on me, but they certainly kick her ass. I’d love to do them more, but there’s no hill close to my gym. And honestly, as much as I prefer sprints, I need to focus more in distance. Trying to get my 3 mile down to 18, which is ungodly fast for a linemen haha. Just broke 20:00 a couple months ago, still pushing strong

Bench:
45x10
135x5
165x5
190x5
215x5+(6)
165x3x8

Overhead press:
105x3x10

Incline DB press:
60x3x10

Dips
12,8,7

Over extension:
65x3x12

Triceps push down superset with dumbell laterals
55x3x12
20x3x12

Push-up double rest pause
7,3,1 (11 total)

I like doing the push-ups as a finisher at the end, but damn I’m spent by then. I can generally crank out a solid 75 no problem when I’m fresh, so this shows how beat I am by the end of the workout.


#15

Squat
45x10
135x5
190x5
225x5
250x5 (8)

Front squat
170x2x8
170x5

RDL

155x3x10

Some light core work


#16

Started with 15 minutes of shoulder mobility and rotator cuff work

Overhead Press:
45x10
115x5
125x5
140x5+(7)
115x3x8

Bench Press:
180x3x8

Dips:
13,12,9

Front raise
25x3x12

Lateral raise:
20x2x12
20x35 ish? Gave it some swing

Rear raise:
15x3x12

Triceps push down
55x3x12


#17

Trap Bar deadlift: I’m pretending my trap bar weights, 45 lbs, honestly have no idea it’s real weight
155x5
245x3
335x1
365x4x6

Power clean and jerk: just trying to practice the movement, have to do it on camera Friday (dumb school project)
135x5
155x5
165x3
175x2
185x1
195x1
195x1

Dumbbell shrugs
100x12
85x15
70x20
55x a lot


#18

Pulled my hamstring yesterday doing some sprints. Deadlifts were not happening today. Just stretched, foam rolled my hammy


#19

Deadlifts: hurt like hell with my hamstring, has to kinda baby them today
45x5
155x1
245x1
335x1
385x1

Cried for a bit

Pullups:
8,4,4,3

Db row
85x3x10

Barbell row: First Time ever doing these, tried to get a feel for em
95x3x12

Hammer strength a pulldown:
180x3x12

EZ Bar Curl
60x3x10

Hammer curl
22.5x3x12


#20

Bench press:
45x10
135x5
175x3
200x3
225x3 (4) PR
175x3x8

Overhead press:
105x3x10

Db incline bench:
60x3x10

Dips:
12,10,8

Overhead Extension:
60x3x12

Trice Pushdown superset with Db laterals
55x12
20x12