Offseason Begins!

Upperbody

Military Press
110x5
110x5
110x5
110x5
110x8

Chinups
4
4
4
4
2

Shrugs
185x10
185x10
185x10

Pushups with 25 pound plate on back did 2 sets of 8, on last set only achieved 2.

Notes
1.) The military press keeps climbing. This is like noob gains all over again; I can't believe I am making this kind of progress.
2.) Tried to get 6x4 on the chinups but I think this is the most chinups I have had overall in one workout.
3.) Shrugs are getting better
4.) Mixed up the chest again with pushups. I'll do pushups next time and see if I can get that last set of 8.
 
thats an awesome military press bro!!!good work
 
Lowerbody

ATG Squat
192.5 x 5
192.5 x 5
192.5 x 5
192.5 x 5
192.5 x 6

Straight Leg Deadlift
235x5
235x5
235x5
235x5
235x7

Seated Calve Raises
100x10
100x10
100x15

Planks with 25 pound weight as long as I can
Some Leg raises

Notes
1.) Suppose to do 190 for 5x5 and I accidently had a 5 on one side and a 2.5 on the other side making it 192.5 lol
2.) Straight Leg Deadlift wen't up good today
3.) Decided to do seated calve raises for some variation.
4.) Hit abs hard.

Here is my ATG squat rotation that has been working great- I add 5 pounds every workout and rotate 8x3,6x4, and 5x5 so next 3 leg workouts:

195 with 8x3
200 with 6x4
205 with 5x5

Been working so good.
 
Did some crazy stuff with upperbody yesterday; Friend recommended I give it a try:

Military Press
135x1 (maxed out and got 135 pretty awesome, thought I could do more)

Bench Press
205x0
205x0
200x0
200x0
185x2
150x5
150x5
150x5
150x5
155x8

3 sets of 8 on all these exercises:
Superset: Dumbbell Flys, Tricep Extensions
Superset: Front Lat raises- Side Lat Raises
Superset: Dumbbell Curls, Incline Dumbbell Curls
Superset: Tricep Dips, Pushups

Today my chest and arms and shoulders are really sore. He swears this works but I don't know.....
 
I decided to take a break. I always advise taking a break to people on this forum after they start plateuing and stuff and I need to do the same.

1.) Rest minor irratations and injuries: Right shoulder is distraction when military pressing, Lower Back could be injured because I messed up on a stiff leg deadlift recently, Right knee and Left ankle always poping.

2.) Haven't taken a break at all since November; maybe missed 4-5 workouts since then

3.) More time to focus on final exams in school

4.) My Bench has been stuck at 200 since January...It may be because I haven't had a break.

I'm hoping this will help. I need some recovery. Plus I have a football combine coming up June 3rd so this will help me get fully rested. Finnally all my joints, ligaments, stuff like that can get a break.
 
Nah, I meant have longer rest periods in between sets.

If you're trying to lose weight, continue eating your deficit. 2400 cals is pretty low, though. Where did you come up with that number?
 
LeiYunFat said:
Nah, I meant have longer rest periods in between sets.

If you're trying to lose weight, continue eating your deficit. 2400 cals is pretty low, though. Where did you come up with that number?
Click to expand...

I don't even count calories so I don't exactly know what I am eating. I add up the protein/fats/carbs I eat in a day and protein and carbs are *4 and fats are *9 and I do it by that.

I was suppose to take a week off weight lifting but I couldn't resist the urge:

PowerCleans
95x3
135x3
145x3
155x5
165x1
170x fail

Thats the only thing I did though; shouldn't mess up my rest...but the 165 was my max. Also had football practice today....IN MAY. Our coach is starting early man; usually we dont' start till August.
 
Upperbody

Bench Press
---maxing
135x3
155x1
175x1
195x1
---Speed-Strength (lift as fast as I can)
100x10
100x10
100x10 (10.18 sec.)

Chinups
10
2 (with 10 pounds)

Front-lat Raises
25x10
30x10
35x5 (assisted last 5 reps)

Close-grip Bench Bress
95x8
105x8
135x6
135x6
135x2

Internal Rotation Cuffs
10x8
15x8
10x8

Clap Pushups
8

Notes
1.) Back to weightlifting; only had 1 more day left so I just started lifting today.
2.) Maxed bench and I got 195 pounds so I am not mad. I know what needs to be fixed. I read this entire article on t-nation abould athletes with long limbs so here are some things I gotta work on: *Speed-Strength, *Locking Out so strengthen up triceps,*Work on Front-Lats. All of these areas have room for improvement.
3.) Throwing in Clap-Pushups at the end of my workout to get some explosion in my upperbody. As a Linemen; I gotta get my hands up quick.
 
Last edited:
LowerBody

Iron Cross
10x8 (dumbbells)
10x8 (dumbbells)

Renegade Squat Pull
45x8 (dumbbells)
45x8 (dumbbells)

Practice power cleans/ maybe its called hang cleans?
95x8
95x8

PowerCleans
150x5
155x4
160x3
165x2
170x1 (PR!)
175x1 (PR!)
180x0 fail
180x0 fail

ATG Squat
200x5

Stiff-Leg Deadlift
95x10
115x10
135x10

Planks
45 pound plate till failure

HIIT
1 minute jog, 20 second sprint, repeat. Did 6 minutes

Static Stretching and loads of it

**Notes!
1.) HELL YEAH! My Powerclean jumped 10 pounds. I have no clue how it happened either. Maybe this article had something to do with it. I will be doing the "Iron Cross" and "Renegade squat pull" before I power clean now.

TESTOSTERONE NATION | World's Largest Bodybuilding and Weight Loss Underground Nation

2.) Since the powercleans warmed my legs up there was no need to do previous squat sets so I just did a max set of 3-5 reps; got 200 for 5 reps. (weird that was my max like 2 months ago)

3.) Going low on the stiff-leg deadlifts and perfecting form; think that is why I injured my back

4.) Threw in a little HIIT cardio. Didn't wanna do all 20 minutes because I am out of whey protein and since it was already over an hour I didn't wanna start catabolising.
 
That was a really good workout.

Upperbody

Split Jerks
120x3
120x3
120x3

Weighted Chinups
10x3
10x3
10x3
10x3
10x3

Chest Dips
bodyweight x 3
bodyweight x 3
bodyweight x 3
bodyweight x 3
bodyweight x 3

Rows
155x3
155x3
155x3
155x3
155x3

Close Grip Bench Press
135x6
135x6
135x6

Rotator Cuff work
15x8
15x8

**Notes
1.) Split jerks were new and fun. I feel more explosive already. I can go up in weight on these.
2.) First time doing WEIGHTED chinups so these also felt good. I used to do 3 sets till failure but I'm treating them like any other exercise.
3.) Chest Dips were also new and fun. I barely got bodyweight with 5x3.
4.) My close grip bench press progressed. Last time I only got 2 on the last set; but this time I got all 6!
5.) Rotator cuffs getting stronger.

I really like this new workout; I'm gonna stick with it the next month and see what happens. My current schedule is upperbody + sprints later/ Lowebody/ Rest and repeat.
 
Try staying aware of what exercises are supplemental/accessory. These lifts should have higher reps.

So for example,

Split Jerks
120x3
120x3
120x3

Weighted Chinups
10x3
10x3
10x3
10x3
10x3

Chest Dips
bodyweight x 3
bodyweight x 3
bodyweight x 3
bodyweight x 3
bodyweight x 3

Rows
155x3
155x3
155x3
155x3
155x3

Close Grip Bench Press
135x6
135x6
135x6

Rotator Cuff work
15x8
15x8
Click to expand...

Chins and dips should be 5 and over

Everything else should be 8 and up. At that point, it's about work, not weight. After the heavy movement of the day, the rest is base-building.

That's what works for me, but from what I've seen from you, it will probably work for you too.
 
Today

Football practice for 2 hours...The new linemen coach purposely destroyed our legs. On top of that; I only managed to get 4 hours of sleep. After practice I did some powercleans and managed to hit my max of 175 again; so I think during the weekend when I'm refreshed; I might be able to it 180.

Life is busy: I got final exams, working out, football practice, and soon I have to get a job all summer. SAT's are also June 7th for me.
 
Full-body Workout

Box Squats (below-parallel- 12 inch)
110x2
110x2
110x2
110x2
110x2
110x2
110x2
110x2
Last set- held bottom position of squat with 110 pounds for as long as I can. Only lasted like 5 seconds.

Split Jerks
95x3
115x3
135x3
155x2

Chest Dips
bodyweight x 5
bodyweight x 5
bodyweight x 5
bodyweight x 5
bodyweight x 2

Renegade Squat Pull (standing on 12" box)
60 pound dumbbell x 8
60 pound dumbbell x 8
60 pound dumbbell x 8

Rows
95x8
125x10
125x10

Bicep Curls
50x8
50x8
50x8

Planks- 1 set with 45 pound plate as long as I can. Set new PR; around 50 sec.
1 set with just bodyweight immediately after 45 pounds.

Notes
1.) Have a combine soon; so probably room for 1 more full-body workout. Probably a light one to get ready for the combine.
 
School Strength and Speed Combine
Vertical Jump: 28" inches
40 yard dash: 5.34 laser time
20 yard Shuttle: 4.8
Bench Press: 185 x 2
Parallel Squat: 215 x 2

Comments:
1.) Vertical Jump was a huge improvement! :)
2.) 40 yard dash was good because I run in the 5.3s with a hand-time so since I ran 5.34 on the laser time that means I improved in speed :)
3.) My Shuttle was a new PR with 4.80 seconds :)
4.) Bench Press ofcourse sucks balls :mad: I'm gonna do 5x5 with the bench press; HOWEVER, this time when I get to the bottom part of the bench press I am gonna pause and then push. I think this will help me.
5.) Squat also sucked. I figured if I did 225 ATG I could hit 215 parallel like 7-8 times but I guess not :mad: I'm gonna do box squats 5x5 on a really small 12" box!

I would like to thank some of you guys advice especially Lei for his comments in my journal. Powercleans and box squats had a very good impact on my Vertical Jump. A 10" improvement is not bad at all!!

After all this I worked out.....
Deadlift (haven't done these in ages)
135x5
185x5
245x5
245x5
245x5
245x5
245x5

Bench Press (now with pause at bottom, I had to lower the weight a bit...)
135x5
135x5
135x5
135x5
135x5

Bent-over-rows (more controlled now and not jerking the weight)
45x5
65x5
85x5
105x5
125x1
 
Following Smolov Junior now for the Bench Press! I did my research and have it figured out.

Bench Press
133x6
133x6
133x6
133x6
133x6
133x6

I will be going to the gym later to do Chinups for 5x5 and Box squats for 5x5; will edit later.
 
don't worry about the ATG. when you are used to ATG squatting you will squat less once you go over to PL squatting, even though PL squats have more potential for weight. You just need to practice it since it is an unusual movement for you ;)
 
Karky said:
don't worry about the ATG. when you are used to ATG squatting you will squat less once you go over to PL squatting, even though PL squats have more potential for weight. You just need to practice it since it is an unusual movement for you ;)
Click to expand...

I'm not gonna switch over to Parallel-squatting though; My speed and jumping have improved tremendously from doing ATG squats and Box Squats. I might, however, just do PL 2 weeks before the 2nd combine so I can get used to the movement and get a good number. I should improve by then.

As for my Bench Press...which has been in a draught ALL off-season, I'm doing smolov junior for it. Its only 3 weeks so I should be able to stick with it and not get bored lol

As for cutting; I'm gonna maintain my weight for a while during Smolov. Even if I gain a pound or 2, that won't be bad either.
 
Full-body-workout with smolov/bench

Deadlift
135x5
185x3
225x3
250x5
250x5
250x5
250x1

Bench Press
142.5x5
142.5x5
142.5x5
142.5x5
142.5x5
142.5x5
142.5x5

Bent-over-rows
45x5
65x5
85x5
85x5
85x1

Rear-Delt Flys
20x8
20x8

Rotator cuffs (lying sideways on bench)
5x8
5x8
5x8 <--cuban rotations

Bicep Curls
60x8
60x8
60x7

**Notes
1.) Continuing smolov despite the "I'm not advanced enough/strong enough to do it" bull****
2.) Deadlift I'll try 5x5 again next time; my legs were still tired from last time!
3.) Continuing doing rows with perfect form which is why the weight is so low because I don't jerk the weight anymore and I hold it at the top position for a second.
4.) Hit the Rotator cuffs and rear delt flys to keep shoulders healthy and strong
5.) ....think I am falling in love with biceps haha.
 
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