T Nation

Lcchsathlete's No Nonsense Log


#1

For the past few months, I've been spinning my wheels with inconsistencies and excuses. Starting August 1 (yesterday), I will not miss a workout for 6 months straight.

Without further nonsense, here are my starting stats and goals.

Stats:

17 y.o.
6' 2"
185 lbs

*all are best guesses as I haven't maxed recently
Squat: 225
DL: 265
Bench: 175

Long Term Goals:
It is my senior year of high school and I am training for lacrosse which starts in February. I want to be in the best shape of my life and be bigger, faster, and stronger.
*Ideal playing size is probably about 200lbs, very lean, and extremely conditioned (we run a lot) With that in mind, I have 6 months to gain about 20 lbs of muscle and lose some fat.

I will work my ass off in the gym and eat my ass off in the kitchen.

I won't be posting my diet but it will contain about 300g of protein. Basically carbs/protein in morning and fat/protein in evening. I'm not too strict as I am young and very active.

I've started Madcow's 5x5 and am lifting 3 days/week with various low-medium intensity cardio two days per week.

I essentially have to work on:

  1. Gaining size/strength
  2. Increasing speed/lateral quickness
  3. Conditioning

For the first few months, the focus is on gaining size/ strength while just maintaining current cardiovascular conditioning. I'm also not worrying about speed yet.

Feel free to give any tips and please call me out if you don't see a post. Finally, thank you T Nation (greatest site ever) for everything.


#2

8/1/09

Squat:
1x5 100
1x5 125
1x5 145
1x5 170
1x5 195

Bench:
1x5 75
1x5 95
1x5 110
1x5 130
1x5 145

Row:
1x5 60
1x5 75
1x5 90
1x5 105
1x5 120

  • All the final sets felt good. I could move up right away but I've heard its better to start a little lighter with linear progression. Looking forward to squatting 3x a week :]

#3

8/2/09

30 min of swimming laps in pool ----> harder than expected, even at a relatively slow pace


#4

8/3/09

Squat:

1x5 95
1x5 125
2x5 145

Standing Shoulder Press:
1x5 45
1x5 65
1x8 95 <--- used to test for rest of program, might have been able to squeeze out 1 more rep

Deadlift:
1x5 135
1x5 165
1x5 190
1x5 220

3 sets up situps

Pull-ups (medium-wide grip):
2x5 w/ bw

  • feelin a bit sluggish during workout today, dont know why

but excited to know that, if i follow the program for 5 months (to the end of the year), I'll be squatting over 315 for sets of 5 and benching over 225 for sets of 5. I dont know if that is reasonable or what but basically I'm simply adding 5lbs a week to the main lifts. Any thoughts?


#5

8/5/09

Squat:
1x5 95
1x5 125
1x5 145
1x5 175
1x3 205
1x8 145

Bench:
1x5 75
1x5 95
1x5 115
1x5 135
1x3 155
1x8 115

Seated Row:
dont remember every set but ramped up to a

1x3 150
1x8 120

Triceps Dips:
BW x 8, 6, 6 <-- weak, i know i can do better

Curls:
55 x 8, 8, 4 <--- also weak

Calves:
Did all sorts of weight for different reps and sufficiently worked them

Overall, good day. Squat and Bench are feelin good, as is row.

After not lifting for about 1 month (at an academic camp with no access to gym-miserable), it is feeling great to get back into a rhythm.


#6

dying to go to the gym today but resisting because Im quite sore. I have some updated plans so here it goes.

For 2 months (until November), I'll be lifting hard, heavy, and often every other day with 5x5 and squatting 3x week. This period will focus strictly on strength and size. I'll try to incorporate some cardio because I need to get my lazy ass moving (I absolutely DESPISE cardio, even though that is what a lot of lacrosse is).

After the 2 months of size/strength, I'm thinking about incorporating some olympic lifts including the clean (i currently feel confident with hang cleaning, I need to work on full cleans) and I want to learn the snatch. I'll be using these next two months to practice using very light weight. Anyways, in addition to explosive lifts, I'll just change up my main lifts. I'll probably focus more on front squats and bulgarian split squats. Starting in november, I'll also start some sort of speed/agility program with sprints, jump rope, and possibly plyometrics. I'm still working on the exact program but somehow i'll incorporate all of the above. *** I won't change from the 5x5 program until AT LEAST NOVEMBER- If im making great gains, I'll continue.


#7

8/7/09

Squat:
1x5 95
1x5 135
1x5 155
1x5 175
1x5 205 <--- feeling alright, coming out of the hole I feel like me hips aren't stabilized and are "sliding"

Bench:
1x5 65
1x5 95
1x5 115
1x5 135
1x5 155 <--- easier than expected-- cool.

Seated Row: (I'm going to focus on seated row instead of bent over row because it feels better on my shoulder)
1x5 105
1x5 120
1x5 135
1x5 150

Hyperextensions:
2x8 holding 25 lbs

Calves:

light set of seated calf raises: 2x8

**decent day, bench felt great, squats were... blah.


#8

8/9/09

Couldn't get a full workout because I was visiting a friend all day... I tried to use his home gym but ended up just benching (lame). better than nothing i guess

ramped up to a 5 x 157 (who has 11 lb weights???)
also ended with 100 reps with just the bar (45 lbs) because of a bet.


#9

8/10/09

Front Squat (light- felt really smooth-- I think I should front squat a little more often)
1x5 95
3x5 115

St. leg DL:
1x5 135
2x5 185
1x5 205 <--- can go up here significantly

Pullups:
1x5 wide grip
1x5 close grip
1x4 wide grip

Calves:
solid calves workout, I don't feel its necessary to list all weights, reps, etc.

Curls:
60x5
55x8
55x7

  • My bis and calves are lagging/ pathetic so I am dedicating extra attention to them.

Below average session, I was tired from a late night but that is no excuse. I'm ready for next workout where the weights go up.


#10

8/12/09

Squat:

5 x 115
5 x 135
5 x 165
5 x 185
3 x 225 <--- PR
8 x 165

Bench:
5 x 75
5 x 95
5 x 115
5 x 135
3 x 160 <--- PR and I think I could have nailed 10 more pounds :slight_smile:

Hang Clean:
5 x 95
5 x 115
5 x 135
3 x 145
2 x 155 <--- PR

Dips:
8, 8, 8 with BW

Curls:
various dumbells, feeling stronger (slightly)

Triceps:
close grip "triangle" pushups for 12
2 sets off rope grip pushdowns

Calves:
Seated calf raises for 4 sets (12, 8, 8, 8)

**Overall, AWESOME workout. PRs with the three main lifts and lots of energy to really hit the arms and calves. Weight is up from 185 to around 190 (weighed at end of day vs at beginning but i am definitely gaining weight). I feel like I've had solid progress for just less than 2 weeks.


#11

8/15/09

Front Squat:
95x5
115x5
135x5
155x5 <--I felt like my "core" was fatigued before legs
Back Squat:
115x12

Bench:
75x5
100x5
120x5
135x5
160x5 <--PR

Seated Row:
90x5
105x5
120x5
135x5
150x5

Weighted Hyperextensions (holding 25lbs to chest)
3 sets of 8

Abs:
2 sets of weighted situps
2 sets of seated ab machine (not sure what its called)<-- I really liked this machine. I'm going to be using it more

Calves:
Standing calf raises for 4-5 sets or various reps/weights/tempos

Biceps:
lots of different curls. I think I might start writing down the weights/reps to insure progress.


#12

just some quick measurements:

Upper leg/quad: 25"
Calves: 14.75" <--I know they are still small but they are definitely growing. Not worried here
Arms: 14" <---wtf is up with that. I'm thinking about moving bis/tris to start of every workout? I've always trained arms last.


#13

8/17/09

Squat (light):
95x5
135x5
165x5
165x5

DB shoulder press:
50x5
70x5
80x5
80x5
90x5

lateral raises:
35x8,8

Deadlift:
135x5
185x5
205x5
225x5 <---feelin good. form is solid and i'll raise weights significantly next week

Pullups:
3x5 with BW

BB curls:
55x8,7,6 <---really tripping me up as to why these weights arent going up. I'm gaining weight but no added strength with curls. I might just take 1 week off from bis and see what happens.

Calves: good, definitely getting bigger/stronger

abs:
2 sets of seated ab machine

solid workout.


#14

8/19/09

Squat:
115x5
145x5
170x5
205x5
230x3
170x8

Bench:
80x5
100x5
120x5
140x5
165x3
120x8

Seated Row:
105x5
120x5
135x5
150x5
165x3
120x8

did one set of barbell curls with 55x8 and then got pissed because I barely got it. I'm taking a week off from all curls/bis and gonna see what happens.


#15

I've decided to do WS4SB III located www.defrancostraining.com/articles.html after I finish with 5x5. I'm progressing nicely with 5x5 so I'm going to keep at it for at least a few more weeks until I begin to stall. I feel like my bench will stall first, next bench day with 165x5 may be tough. WE will see.


#16

schools starting so the log is going to be lagging (not my workouts). I'm just gonna post up big PRs from now on because time is valuable.

8/21/09

Bench 165x5
Squat 230x5


#17

8/24/09

Deadlift (finally pushed myself):
275x3...... finally not completely embarassing but i WANT 3 plates ASAP. I'll try to in a few weeks. I was getting weird looks DLing just 275 (wtf). Grip might be a problem (I have EXTREMELY sweaty hands) but I might sneak in some chalk.


#18

8/27/09

Squat 245x3

Bench 170x3


#19

new PRs... Bench 175x3 on monday 8/31/09 and Box Squat 245x3 (first time ever box squatting, and I really liked it)