Swolllax's Training Log

I’m a senior in HS. Most likely going to USMA next year or somewhere with an ROTC program. I’ve been lifting for a few years, nothing real serious untill now. I am training to be bigger, stronger, and faster (crazy, right?) I’m doing a custom workout, it’s similar to west side for skinny bastards. Yes, I do dynamic warm-ups and foam roll after my workouts.

Monday: Heavy Legs and Shoulders
Tuesday: Heavy Chest and Back
Wednesday: Intervals or Cardio (if im not lazy)
Thursday: Explosive/Dynamic Legs and Shoulders
Friday: Explosive/Dynamic Chest and Back
Saturday: Intervals or Cardio (if im not lazy)
Sunday: Rest

Stats
Height: 6ft
Weight: 185
Bench Press: 5 x 200
Dumbbell Bench Press: 3 x 8 x 65 + Bands
Incline Press:
Incline Dumbbell Press:
Max BW Pullups: 16
Max BW Chinups:
Weighted Pullups 3RM: 70 lbs
Weighted Chinups 3RM: 45 lbs
Barbell Rows:
Dumbbell Rows:
Deadlift 3RM: 5 x 260
Squat 3RM: 5 x 260
Vertical Jump: 15? lol
Broad Jump:
BB Shoulder Press: 5 x 120
Max BW Thick-Grip-Neutral Pullups: 10
1LSquat w/ poor form due to flexibility issues: 3x5x60

Recovering from swine.
Got mad mucous in my chest.

Explosive Leg and Shoulder Day

6x4 Circut
Jump Squats 90
BB Shoulder Press 90
Ab Rollouts

6x4 Circut
Reflex jumps from height
Weighted Hip Thrusters 230
Side Ab Bridges

3x4 Circut
Single Arm DB snatch 55
Front, Back, Side delt raises 25
Ham-Drops

3x Farmers Walk 90-100 in each hand

I am recovering from the swine flu
I’ve still got mad mucous in my chest.

Legs + Shoulders: Explosive

6x4
Jump Squat 90
BB Shoulder Press 90
Ab Rollout

6x4
Reflex Jumps From Height
Hip Thrusters 230
Side Ab Bridges

3x4
DB Snatch 55
Ham Drops
Front, Side, Back Delt Raises 25

3x Farmers Walks 100+ each hand

Felt a little tired, but I felt better as the workout progressed.

Chest + Back: Explosive

6x4
DB Bench 55,75,85,55,55,55
BW Pullups
AB Bridge

6x4
Incline bench 100
Bent Rows 120
Obliques Raises 35

3x
6 Chin-ups
10 Dips
Reactive Med Ball Circut

First day going heavy after my battle with swine. It felt alright. Just a little dissapointing not being able to lift as much as I once could.

Legs + Shoulders

4x5
Front Squats 140,190x3,190x1,140
Shoulder Press 100,120,120x3,100
AB Holds

4x5
Trap Bar Deadlift 140,230,320x1,320x2
Rear Delt Raises 10x8,10x8,10x8,10x8
Side Ab Holds

4x5
Hip Thrusters 230,230,230,230
Rotator Cuff 5x8,5x8,5x8,5x8
Ab Walkouts 4,4,4,4

Tired, but it felt good.

Chest and Back

4x5
Bench 140,190,190x4,190x3
Weighted Pull-Ups 0,35,35x3,35x2
AB Hold/Bridge

4x5
Incline Bench 140,160,140,140
Bent Rows 120,140,140,140
Flutter Kicks

4x5
Bicep Curls 45,45,45,45
Tricep Extensions 75,82,82,82
Leg Raises

3x Farmers Walk
105 Each Hand

Another mediocre day

6x4
Step ups 65lbs each hand + reaction jumps from deficit
BB Shoulder press 100
Ab Bridge

6x4
Jumping Deadlifts 100
Delt Raises anterior/posterior 10
Side Ab Bridge

3x5
Hip Thrusters 230,250,140
Rotator cuff 3x8x5
Leg Lifts

3x Sled Drag 230

Felt good today. No pec pain after foam rolling yesterday.

6x4
Incline Bench 120
Pullups
Side Plank

3x8
CG Bench 120
Bent Rows 100
Flutter Kicks

3x
Pullups 8,5,2,1,4,2,1,1
Dips 12,12,12
Side Plank

3x
Reactive Med Ball Ab Circut

Second week of front squats and trap deadlifts. Feels pretty good.

4x5
Front Squats 140,160,190x3,140
BB Shoulder Press 100
Ab Plank

4x5
Trap Deadlift 140,230,320x3,320x2
Lateral Deltoid Raises 10
Side Ab Plank

4x5
Good Mornings 45,55,55,55
Rotator Cuff 10
Leg Lifts

Felt good. Wiped after.

4x5
Bench 140,180,190,210x2
Weighted Pullups 25 lbs
Weighted Ab Twists 25 lbs

4x5
CG Bench 140,160x3,3,4
Bent Rows 140,160,160,160
Side Ab Plank

4x5
Bicep Curls 35
Tricep Pushdowns 90
Leg Raises

3x
Farmers Walk 105 each hand

Good workout today. Added the barbell bench hip thrusts.

6x4
Jump Squat 90 - Reactive Jump from deficit
Shoulder press 90
Ab Plank

6x4
BB Lunges 90
Delt Raises 10 each hand
Side Ab Plank

4x5
Bench Hip Thrusts 140
Posterior Delt Raises 10
Leg lifts

Good workout today. Added the barbell bench hip thrusts.

6x4
Jump Squat 90 - Reactive Jump from deficit
Shoulder press 90
Ab Plank

6x4
BB Lunges 90
Delt Raises 10 each hand
Side Ab Plank

4x5
Bench Hip Thrusts 140
Posterior Delt Raises 10
Leg lifts

My glutes were wrecked from yesterday. Warming up was difficult.

6x4
Incline Bench 140
Pullups
Ab Plank

3x10
Bench 140
Inverted Rows
Weighted Sit Ups 35

3xMax
Dips 10,10,12
Chins 6,5,3,2
Beach Chair

3x Med Ball Circut

3x Farmers Walks 105

Visited USMA on monday and tuesday. The cadet I was with was not into working out.
Got back into it today. Rough start.

AM

4x5
Front Squat 100,190x3,190x3,160x5
BB Press 100,100,120,120
Ab Plank

4x5
Trap Deadlift 230,320,340x0,320x1x2
Delt Raises 10x 5 each side
Side Ab Plank

4x5
Weighted Ham Drops +10
Rotator Cuff 10
Ab Walkouts 4x3

PM

Preseason Lax:
HIIT for 1 hr mins

Legs felt done after yesterday.

4x5
Bench 140,160,190,200x3
Weighted Pullups bw,25,25,25x3x2
Ab Plank

4x5
CG Bench 140,150,160,170x3
Bent Row 140,150,160,170
Side Ab Plank

3x
Dips 12,12,11
Reverse Curls 12x35
Leg Lifts

4 Min Tabata Pushups (This sucked)

Hit a few PRS today. Felt good. Then I did HIIT. Now I’m dead.

AM

4x5
Front Squat 140,180,190, 3x200
BB Shoulder Press 100,100,110,110
Ab Plank

4x5
Trap Bar Deadlift 230,300,300, 3x340
Delt Raises 25
Side Ab Plank

3x10
Good Mornings 45,70,70

PM

Preseason Lax
HIIT (1.5 hrs)

Tired as balls.

4x5
Bench 140,160,190, 2x200 (lol shit)
Weight Chins 25,35,40,3x40
Ab Plank

4x5
Bench (Working on form) 140
Bent Rows 140
Side Ab Plank

4x5
Wide Grip Dips
Wide Grip Pullups
Leg Raises

4 min Tabata Lat Pulldowns (65)

Meh.

3x10
Front Squats 120,140,150,150
Shoulder Press 70,80,80,80
Ab Plank

3x10
1L RDL 55,55,55
Side Delt Raises 15
Side Ab Plank

3x10
Hip Thrusters 140
Rotator Cuff 5

Good day. Little sleep last night. Steamrolled that shit.

3x10
Bench 140,150,160
Widegrip Pullups 10,8,7,6
Ab Plank

3x10
CG Bench 140x7,120,120
Inverted Rows
Side Plank

3xmax
Dips
Chins

PT’d in the morning with JHU ROTC.

4x5
Front Squat 140,190,200x3,210x3
Shoulder Press 120,120,130,130
Ab Plank

4x5
Trap Deadlift 210,330x5,350x3,360x2
Delt Raises 10+resistance
Side Plank

3x10
Ham Drops
Rotator Cuff 5
Kneeling Crunchs with Bands