T Nation

It's a Jersey Thing

Alright finally decided to start a log to update everyday instead of just prowling around. I just did a whole week working up to 1RM for a few lifts. My goals are just to lift heavy weight in the main lifts and olympic lifts as well as look like I lift. The essentials:

Age: 18
Height/Weight: 5’7"/162 lbs.
Maxes:
Bench 245
Squat(narrow stance and deep) 305
Deadlift 395 (stalled at the knee right before lockout on 405)
Clean 205
Clean and Jerk 185
Snatch 140 (still working on my form)

I know they are weak by T-Nation standards, but I’ve been training seriously for about a year, and trust me, they have come a long way. And I know there has been a deal of haterade towards 160 pounders saying numbers are inflated on the interwebz, so I will post videos in May when I max again.

Goal weights by early May (right before summer when I will be lifting with some HS friends that I wouldn’t mind making look weak)
Bench 265
Squat 335
Deadlift 415
Clean 225
Clean and Jerk 205
Snatch 165

I know the goals are optimistic for only about a month and a half of training, but as Vince Lombardi said “In the pursuit of perfection, which we will never acheive, we will acheive excellence” In other words, even if my lifts don’t go up that much, they will at least still increase somewhat.

Also, I should note that once my numbers get up to a respectable level, I want to compete in a powerlifting meet. There is one in Philly in mid-May so (maybe?) I will sign up for that.

I’ve been doing Thib’s High Performance Mass for about 3 or 4 months now and I believe I’m on the 4th round of it (maybe 5th)

Today was the first day of week 2 on my current round of HPM

Took scoop and a half of Jack3d

Warmup

Snatch from the floor
95 x 3
115 x 3
115 x 3
125 x 3
135 x 2 (didn’t catch the third rep at lockout, had to press it the rest of the way up)

Push Press (supersetted alternating every other set with clean balances for 5 reps at 225)
115 x 3
125 x 3
135 x 3
140 x 3
145 x 3
135 x 3
140 x 3
145 x 3
135 x 3
140 x 3
145 x 3
135 x 3

Incline Bench (supersetted, every other set, with face pulls for 8 reps)
165 x 3
155 x 3
160 x 3
165 x 3
155 x 3
160 x 3
165 x 3
155 x 3

Bench (supersetted, every other set, with DB Rows with 85 lb. DB)
205 x 3
195 x 3
200 x 3
205 x 3
195 x 3
200 x 3
205 x 3
195 x 3

Squat
warm up sets
225 x 3
235 x 3
245x 3
225 x 3
235 x 3
245 x 3
225 x 3
235 x 3
245 x 3
225 x 3

All in all a really strong workout, felt good. Had to push through the last few sets of bench, as my shoulder has been acting up right in the collar bone area and hurts like hell after I rack the weight. Capped it off with 5 g’s of creatine (GNC Monohydrate) then some shitty cafeteria food

Another upper body day for HPM with deads to close instead of squats. Had to work out late tonight (I just finished showering and its 10 oclock) cause I had mad school work to do all day. Anyways, it was a good workout other than the fact that my right shoulder keeps getting this shooting pain by the time I get to regular bench (probably too much frequency, but thats what the program calls for) so I cut out the last few sets of bench so I don’t really fuck up my shoulder. Without further ado…

Warmup

Snatch from the floor
95x3
115x3
115x3
135x3

Push Press (supersetted alternating every other set with clean balances for 5 reps at 225)
115 x 3
125 x 3
135 x 3
140 x 3
145 x 3
135 x 3
140 x 3
145 x 3
135 x 3
140 x 3
145 x 3
135 x 3

Incline Bench (supersetted, every other set, with face pulls for 8 reps)
165 x 3
155 x 3
160 x 3
165 x 3
155 x 3
160 x 3
165 x 3
155 x 3

Bench (supersetted, every other set, with DB Rows with 85 lb. DB)
205 x 3
195 x 3
200 x 3 (felt like a knife was in my shoulder, thats when I call it quits)

Deadlift
225x3 (didn’t do a full warmup, I just wanted to get out of the school gym by this point, too many idiots)
315x3
325x3
335x3
315x3
325x3
335x3
315x3
325x3
335x3
275x3

Other than the shoulder acting up, it felt good, especially now just sitting in my dorm packing a nice postworkout lip after a little creatine and vitamin water. Oh, just so it’s noted, I took a scoop and a half of jack3d preworkout.

One more thing.

I saw the most epic doucher move ever. When I walk into the weightroom, I always start with snatches and there is only one platform in my school’s weightroom. So I walk in and there is a skinny fat kid doing DB curls on the platform. Now I can see how new guys can get confused about the taboo of not curling in the squat rack with a barbell considering there is a place to put the bar after the set, but dumbbells?! Really?! Anyways, just thought I’d share that. I started doing snatches right behind him and almost hit him with the barbell (I’m a dick and intolerant of stupidity)

Jersey FTW! Being a dick is a way of life, no?

[quote]veggiestrong wrote:
Jersey FTW! Being a dick is a way of life, no?[/quote]

HA! Yes it is, it makes dealing with morons a whole lot easier when you just don’t care.

Feeling a little shitty today, thank God it was just a neural charge day/bi’s and lats to close it out. Without further ado…

Took scoop of Jack3d

Warmup with jump rope and rowing machine alternating for about ten minutes

The following four lifts were done in a circuit that was done 3 times

  1. Power Clean 185x3
  2. Kettlebell Swing 75lb bellx10
  3. Pullups BWx10
  4. Split Jerk 175x5

^^^this shit was fucking hard

I was tired by this point so I decided to hit teh bi’z an tri’z with different curls, kickbacks, etc. and call it a day.

Took creatine, packed a nice lip, called it a day and ate some pasta and meatballs when I got home. Fucking delish.

Lower body day 1, week 2. Only had a greek yogurt and a piece of toast before I went to the gym at 1. Not a good idea. Not a bad workout though, but I do need to eat more, because I think lack of food, especially protein is the reason for soreness and pain in the shoulder and lower back. I think it’s a recovery issue, so in addition to jack3d and creatine I’m going to add a protein supplement into the arsenal to help recovery. I don’t get enough protein cause I hardly eat meat in the school cafeteria because I don’t consider the gray matter that the call hamburger meat to be a natural source of protein. In any event…

Took scoop and a half of Jack3d

Squats (getting very deep)
a few warmup sets, then

225x3
235x3
245x3
225x3
235x3
245x3
225x3
235x3
245x3
225x3

Deadlift
335x3
315x3
325x3
335x3
315x3
325x3
335x3
315x3

Skipped the incline benching today to give my shoulder a break and try to let it recover instead of pushing it to an injury

Called it a day cause I have to go to work and I wanted to chow down before I have to go in. Already did, now packing a nice postworkout lip and staying hydrated after (took 5 g’s of creatine)

Had to miss working out the last two days (including the second lower body day on Friday, but I punished myself today for missing, i’ll get to that in a bit) because the girlfriend was home for the weekend, had to work…you know, life.

According to HPM, Sunday is the neural charge day/lats and bi’s, but personally, I just use it as a guideline and kind of just do what I what I want and kind of an active rest before the next week.

Took scoop and a half of Jack3d

Did three rounds of this circuit using light weight just to keep myself loose and neurally charged:
DB Bench x 5 @ 70s
Chins x 8 @ BW
KB Swing x 8 @ 55 (That’s the heaviest KB my gym has, it kind of sucks)
BOR x 10 @ 135

After three round of the circuit, did some bi’z and tri’z to get teh pump

Then, for missing the two previous days (and because I am internally self-loathing) I did 6 suicide sprints, supersetting them with sets of 5 of ring pull-ups. This may not seem like much, but for someone who hasn’t even considered or thohught about running let alone sprints in a year and a half or so (since high school) it fucking killed.

I probably looked like an idiot after the fourth one when I was laying on my back wanting to vomit. Despite the pain of it all, sprints are fucking awesome and legit and I plan on incorporating them now at least twice a week. I’m glad I subjected myself to it and I’ll just nut up now and do some conditioning.

Took creatine, packed(ing) a lip, called it a day.

Looks like you had a fun time with your training penance.

That fucking “wanting to vomit” part is good. PMSL. We’ve all been there. Kinda doesn’t feel like a real session if I don’t end up laying on a bench or the floor in some sort of state.

Keep up the good work young man. This cougar is watching you.

Oh shit, I better keep my shit together. I won’t disappoint.

My God, my roommate is a fucking idiot. Blabbering moron. Anyways…

Today was day 1 of week 3 (hell week) and not gonna lie, I was dreading it a little. That changed quickly when I started lifting though because I felt great in the beginning of the workout.

Took scoop and a half of Jack3d

warm-up
2 minute hard on the bike machine
BOR with 135 for quick reps

Push Press (clean balances@225x5 after every 140lb set):
115x3
125x3
135x3
140x3
145x3
135x3
140x3
145x3
135x3
140x3
145x3
135x3
140x3
145x3
135x3

push presses felt really light and felt awesome with all clean reps and sets. no longer dreading week3 cause I was killing it

Incline Bench(DB Rows@85x8 after every 160lb set):
165x3
155x3
160x3
165x3
155x3
160x3
165x3
155x3
160x3
165x3
155x3

^these felt great too, but I was starting to get fatigued by the end and my shoulder was holding up great which I was really happy about. I didn’t do snatches intentionally cause I was seeing if doing them everyday was the reason my shoulder was hurting and it seems like I found the solution so I will be using snatches much more sparingly

Bench (Face-pulls@somethingx8 after every 200lb. set)
205x3
195x3
200x3
205x3
195x3
200x3
205x2 <—no spotter, pinned myself, fatigued as fuck, felt like a jackass
195x2 <—pinned myself again, was seeing if the previous set was a fluke, stopped there

luckily I was the only one in the gym…the jack3d wore off by this point and I was very disappointed in myself, but I have devised a plan to make sure I can finish my sets at this weight. I will explain later.

I kept pushing and did the prescribed squats and got all my sets (very tired after)

Squats:
185x3
225x3
235x3
245x3
225x3
235x3
245x3
225x3
235x3
245x3
225x3
235x3
245x3
225x3

Okay, so today was an up and down day in the gym. I think because of the extensive amount of sets for week 3, the initial jack3d supplementation wore off about an hour fifteen into the workout which is why I fucked up on bench. I am owning up to that and I did fuck up, and being as a person who doesn’t make excuses, I have come up with a plan and that plan is to only take one scoop before and then take another scoop during the workout like about an hour in and I will see how that works out. The last thing I want to do is drop the weight for my next cycle.

Took 5 g’s of creatine monohydrate, packing a lip, calling it a day after class

I tried the 1 scoop of Jack3d before, one scoop during plan. It was successful. Kind of.

Week 3, Day 2 (upper-body day) of HPM

Took 1 scoop of jack3d

warm-up on bike machine

Push Press:
95x3
115x3
135x3
140x3
145x3
135x3
140x3
145x3
135x3
140x3
145x3
135x3
140x3
145x3
135x3

Incline Bench:
165x3
155x3
160x3
165x3
155x3

Took the 2nd scoop

160x3
165x3
155x3
160x3
165x3
155x3

Bench:
205x3
195x3
200x3
205x3
195x3
200x3
205x3
195x2 I hit the wall, but at least it was more than I got yesterday. The plan of action is to drop down to 200 as my MTW for the next cycle of HPM that starts next week. 200 was supposed to be the MTW for this cycle, but I had to get cocky and just go straight to 205. Lesson learned.

Deadlift:
225x3
315x3
325x3
335x3
315x3
325x3
335x3
315x3
325x3
335x3
315x3
325x3
335x3
315x3

Took creatine, glad this catastrophe of a workout was over. Everything felt shitty. One of those days, I guess.

I realize I’m writing this a day later, but tis is written as if it was Thursday after my workout

Took Wed. off, and I have to take tomorrow (Friday) off too because of work, life, etc. so I had to push myself extra today.

Week 3, day 4 of HPM, leg day 1

warm-up jump rope and rowing machine

Squats:
135x3
185x3
225x3
235x3
245x3
225x3
235x3
245x3
225x3
235x3
245x3
225x3
235x3
245x3
225x3

Deadlift:
335x3
315x3
325x3
335x3
315x3
325x3
335x3
315x3
325x3
335x3
315x3

Incline DB Bench:
5x5 with 70 lb. DBs

Conditioning:
1:30 of jump rope
1 suicide sprint
8 neutral grip chins
repeated ^this 5 times and wanted to puke. conditioning is improving, but still horrible.

The weight for the lower body lifts felt really light today which is good since the weights will be moving up next week which I am definitly ready for. Plus, earlier today I got accepted to TCNJ which is a pretty damn competitive school and it was a longshot for me to get in. All in all a good day. Oh yeah, 1 and a half of jack3d before, 5 g’s of creatine after.

Congrats on TCNJ. It is quite a competitive school yet an excellent value for in-state tuition. Good luck.

Read your bit about pinning yourself on the bench. Did it myself on Thursday… it happens. I love training without a partner until I need a spot. Can’t have it both ways.

Keep working hard in here jersey!

Neural charge training day

Took scoop and a half of jack3d

In circuit form:
Power Cleans@185x3
Neutral grip chins@BWx8
KB Swings@55x12
DB Incline bench@70x5
^circuit performed 4 times

Superset of tricep extentsions and machine curls

Suicides, 1:30 of jump rope, 25 pushups, circuit performed 4 times

Good day in the gym, no complaints other than that I had to go to GNC today to pick up some supps. I fucking hate spending money

Excellent workout today. Everything seemed to click. Start of the next cycle of HPM and the upped weights felt great and easy. Not going to jump them like last time though cause that ended up being counterproductive (for bench).

Took scoop and a half of jack3d (got the fruit punch flavor yesterday, all I gotta say: ew)

Push press (supersetted every other set with clean balances at 245x5):
95x3
115x3
140x3
145x3
150x3
140x3
145x3
150x3
140x3

Incline Bench (supersetted with DB Rows@85x8):
170x3
160x3
165x3
170x3
160x3

Bench:
205x3
195x3
200x3
205x3
195x3

Squats:
135x3
185x3
235x3
245x3
255x3
235x3
245x3
255x3
235x3

took 5 g’s of cm, called it a day

Felt awesome today, except the deadlifts due to the lack of chalk, shitty bars, I’ll get into that later. Week 1, Day 2 (upper body pressing), Cycle ?? of HPM.

Scoop and a half of Jack3d (did I mention I hate the fruit punch flavor? It’s disgusting)

Push Press
95x3
115x3
140x3
145x3
150x3
140x3
145x3
150x3
140x3

Incline Bench (supersetted every other set with DB rows@85x10)
170x3
160x3
165x3
170x3
160x3

Bench (supersetted every other with face-pulls@somethingx10)
205x3
195x3
200x3
205x3
195x3

Deads
135x3
225x3
325x3
335x3
345x3, the last rep slipped out of my hands as I locked out the hips

Okay, so half the week I’m at the school weight room and there is a no chalk rule and the bars are so worn down there is hardly any grip on it. I don’t know if it’s me being a pussy, or if this is a legit complaint, but my hands get sweaty and I cant hold it without the chalk. I’m gonna sneak some in cause I was pissed I had to cut off the last few sets. I also refuse to use straps, I don’t like the idea of assisted grip other than chalk and a good, not-worn-out bar

Sweaty hands are a valid reason for not being able to grip the bar. You could try liquid chalk if you get busted for using regular chalk.

I am with you on the ‘no straps.’ Work your grip, it is so worth it!

It really is worth it. Between the DB Rows and the Deadlifts, my forearms have grown a fair amount over the last year when I started lifting seriously.

Neural charge day

took one scoop of jack3d

Cleans@185x3
Chins@BWx8
Front Squats@205x3
DB OHP@60x5
^circuit performed four times

Close grip speed bench@135 4x12

I then tried out the article from today as assistance work so…

5x5 diamond pushups with feet elevated on a bench
5x5 Machine curls, back against a wall to prevent cheating

I can’t do the rows like they show in the article cause I broke my arm at a wrestling tourney a few years ago, long story short, my wrist doesnt support weight palms up at an awkward angle like that

took 5 g’s of creatine and went to class

Leg day of HPM. Boy oh boy, twas a great a day

Took a scoop and a half of the worst flavor of any supplement ever (see above posts for reference)

Rowing machine and KB swings for warmup

Squats:
135x3
205x3
235x3
245x3
255x3
235x3
245x3
255x3
235x3

Deads:
345x3
325x3
335x3
345x3
325x3

Bench:
135x3
155x3
195x3
200x3
205x3
195x3
200x3
205x3
195x3

Suicide, Foot-elevated hands close push-upsx15, jumprope for 1:30
^^this circuit performed 3 times

Seriously, adding these sprints to leg days as well as adding jumprope to conditioning on leg days and during some warmups has worked WONDERS on my calves. Straight up-Ihave puny calves, always have but have also always had very big thighs and as you can imagine it looked very disproportionate. (I wrestled in HS so as you can imagine people noticed from the bleachers) But holy hell, for the first time ever I have some calf definition and size other than a small lump on the back of my lower leg, and in just 4 weeks. Gonna keep doing them both and hopefully the stubborn calves continue to grow. Also, all the weights felt really easy today. Very good sign. Looks like my May goals aren’t too far fetched after. A little hard work does the trick I 'spose.

Took 5 g’s, packed the wonderfully addicting Griz, called it a day