Offseason Begins!
- Thread starter davidjr74
- Start date
Start- 172
Week 1 Weight- 172.6 (+0.6)
Week 2 Weight- 175.2 (+2.6)
Week 3 Weight- 179.8 (+4.6)
Week 4 Weight- 183.8 (+4.0)
Week 5 Weight- 187.8 (+4.0)
Week 6 Weight- 186.8 (-1.0)
I'm glad I lost a pound this week. It helps even things out. Because if I were gaining a pound a week I should be 178 pounds today, rather then 186.8. I'm 8 pounds ahead of schedule so I can cool off a bit and just focus on a cleaner diet.
Week 1 Weight- 172.6 (+0.6)
Week 2 Weight- 175.2 (+2.6)
Week 3 Weight- 179.8 (+4.6)
Week 4 Weight- 183.8 (+4.0)
Week 5 Weight- 187.8 (+4.0)
Week 6 Weight- 186.8 (-1.0)
I'm glad I lost a pound this week. It helps even things out. Because if I were gaining a pound a week I should be 178 pounds today, rather then 186.8. I'm 8 pounds ahead of schedule so I can cool off a bit and just focus on a cleaner diet.
Last edited:
Dude, why?
So I can minimize the fat gain. I'm 8 pounds ahead. I'm gonna gain weight at a slower rate now that we were just loaded in good foods. We got Chicken, Milk, Oatmeal, fruit. Lucky me.
As far as my workouts go; it doesn't look like I'm following the 5x5 program as planned. Lately I have found something that has really worked for me.
I Deadlift and Squat on the same day 2x a week. One of the deadlift days are 5x5, and the other deadlift day is maxing out followed by 3x3 for 90% of whatever max I achieved. The squat days are 3x8 and I am gonna start doing 5x5 for squats also.
I gotta fix my sleep schedule up; staying up too late. Gonna stretch the hip flexors really good tonight also.
So tommorow I am thinking
Deadlift max followed by 3x3
Squats 5x5
Bench Press 5x5
Bent-over-rows 5x5
Negative Pullups (hold top position and slowly lower down)
Tricep Extensions
Swiss ball crunches
Planks/bridges.
As far as my workouts go; it doesn't look like I'm following the 5x5 program as planned. Lately I have found something that has really worked for me.
I Deadlift and Squat on the same day 2x a week. One of the deadlift days are 5x5, and the other deadlift day is maxing out followed by 3x3 for 90% of whatever max I achieved. The squat days are 3x8 and I am gonna start doing 5x5 for squats also.
I gotta fix my sleep schedule up; staying up too late. Gonna stretch the hip flexors really good tonight also.
So tommorow I am thinking
Deadlift max followed by 3x3
Squats 5x5
Bench Press 5x5
Bent-over-rows 5x5
Negative Pullups (hold top position and slowly lower down)
Tricep Extensions
Swiss ball crunches
Planks/bridges.
Last edited:
LOL, it's 2 AM here in California, so it's 5 am in MD and you're still online...
Why don't you try your high volume work for a little while before you cut it down and change your diet up. You're 8 lbs ahead. Who knows, maybe you'll put on more muscle than fat this time. Since you don't really need to loose weight so long as you stay fast, there isn't a problem.
I say keep eating big like you have but increse the work. You are now doing FBW's? What's up with that? To me the upper body exercises are extrenuous. We now know that more work will help you gain better. So if you wanted to work your upper body you should be doing more work than just ~20 sets. You can cut them out and add in more leg exercises. Or if you're really doing a FBW add in a lot more work for each muscle group. Like three big upper pull compounds, three push compounds, and lots more leg compounds. "Training like a bodybuilder" is training to establish a good base of work capacity and muscle. Especially when you're eating enough and your recovery is good.
5x5, wave loading, and periodization looks good when you write it down, and maybe they are useful for the intermediate to advanced athletes, but when you're just beginning (no ego attached), you need to put in the work, plain and simple.
Why don't you try your high volume work for a little while before you cut it down and change your diet up. You're 8 lbs ahead. Who knows, maybe you'll put on more muscle than fat this time. Since you don't really need to loose weight so long as you stay fast, there isn't a problem.
I say keep eating big like you have but increse the work. You are now doing FBW's? What's up with that? To me the upper body exercises are extrenuous. We now know that more work will help you gain better. So if you wanted to work your upper body you should be doing more work than just ~20 sets. You can cut them out and add in more leg exercises. Or if you're really doing a FBW add in a lot more work for each muscle group. Like three big upper pull compounds, three push compounds, and lots more leg compounds. "Training like a bodybuilder" is training to establish a good base of work capacity and muscle. Especially when you're eating enough and your recovery is good.
5x5, wave loading, and periodization looks good when you write it down, and maybe they are useful for the intermediate to advanced athletes, but when you're just beginning (no ego attached), you need to put in the work, plain and simple.
I don't have a set plan right now because the holidays have really just messed up my schedule; so thats why I'm doing FBW tommorow.
O and I can't sleep. Its 5:22 AM. I fell asleep watching football today from 2:00 PM to 10:00 PM so I'm UP! So I missed all the games pretty much.
edit: getting little tired...had 6 cups of milk. I don't know how I am gonna get up Wednesday morning at 6:00 am...
O and I can't sleep. Its 5:22 AM. I fell asleep watching football today from 2:00 PM to 10:00 PM so I'm UP! So I missed all the games pretty much.
edit: getting little tired...had 6 cups of milk. I don't know how I am gonna get up Wednesday morning at 6:00 am...
Last edited:
Gym was closed today; go figure. They will finnally be open tommorow. I might workout at the school gym; I don't know. Had a good workout for my upperbody today at my friends house.
Bench Press
160x5
155x5
150x5
145x5
145x1
Inverted Rows
105x5
105x5
105x5
105x5
105x5
Shrugs
145x10
145x10
145x10
145x10
Bicep Curls
45x8
50x6
55x4 (last 3 reps had assistance)
Standing DB Tricep
30x10
30x10
30x10
Rotator Cuffs
10 pounds, 10 reps each arm
Front Lateral Raises
25x10
Basu Ball Crunches
25x15
45x15
25x15
25x15
Planks/ Side Planks
Notes
- The Bench press I had a good idea. Why do 5x5 with 150 like I was suppose to today when I can start with a heavier weight and de-load. then I could get in a higher intensity.
-Finnally did some sort of rows. My back feels alot strong; possibly because of my deadlift. Last time I did inverted rows I was having issues with 80 pounds
-Shrugs- gotta use more weight. I noticed that my upper traps are starting to get big. look like a cobra.
-Biceps still suck; triceps were boring I just hate working out the arms.
-The basu ball crunches really hit the abs. My only issue was the 45 pound plate was so big it limited my range of motion.
Bench Press
160x5
155x5
150x5
145x5
145x1
Inverted Rows
105x5
105x5
105x5
105x5
105x5
Shrugs
145x10
145x10
145x10
145x10
Bicep Curls
45x8
50x6
55x4 (last 3 reps had assistance)
Standing DB Tricep
30x10
30x10
30x10
Rotator Cuffs
10 pounds, 10 reps each arm
Front Lateral Raises
25x10
Basu Ball Crunches
25x15
45x15
25x15
25x15
Planks/ Side Planks
Notes
- The Bench press I had a good idea. Why do 5x5 with 150 like I was suppose to today when I can start with a heavier weight and de-load. then I could get in a higher intensity.
-Finnally did some sort of rows. My back feels alot strong; possibly because of my deadlift. Last time I did inverted rows I was having issues with 80 pounds
-Shrugs- gotta use more weight. I noticed that my upper traps are starting to get big. look like a cobra.
-Biceps still suck; triceps were boring I just hate working out the arms.
-The basu ball crunches really hit the abs. My only issue was the 45 pound plate was so big it limited my range of motion.
Last edited:
Nice journal Jman. Looks like you're putting in some solid effort, keep it up!
Nice journal Jman. Looks like you're putting in some solid effort, keep it up!
Thanks; I think I can do better though.
Did not get any sleep today; laid in bed for 8 hours. It was 6:00 AM. So my parents let me stay home but if I don't get no sleep tonight I'm going to school either way.
So if I can't sleep; I will need to fine some kind of caffine or tire myself out somehow.
20 yard dashes:
3.51
3.33
3.07
40 yard dashes
5.78
5.66
5.39
Ran some sprints today since I can't go to the gym. Man it really sucks. My parents go to the gym in the morning and my father has no time because he does Wrestling. I will have to start staying after school to weight lift.
As for the times; I'm not to happy. So I am gonna add in some agility and speed work along with my workouts. Strength will not do anything for you if your target out runs you. My friend timed me on a street and it was a handheld timer.
3.51
3.33
3.07
40 yard dashes
5.78
5.66
5.39
Ran some sprints today since I can't go to the gym. Man it really sucks. My parents go to the gym in the morning and my father has no time because he does Wrestling. I will have to start staying after school to weight lift.
As for the times; I'm not to happy. So I am gonna add in some agility and speed work along with my workouts. Strength will not do anything for you if your target out runs you. My friend timed me on a street and it was a handheld timer.
Last edited:
Maxed 305 Pounds on the Deadlift today 
Vertical Jump Bible, Workout #1
Dynamic Stretches
Ankle Jumps, 2x50
4 star drill, 2x5
Jump squats, 2x20
Slalom Jumps, 2x50
Lunge Jumps, 2x10 each leg
Low Squat Ankle Jumps, 2x30
L-Drillx3
Shuttlex3
20 yard dashx4
40 yard dashx4
Static Stretches
POST WORKOUT MEAL
DEADLIFT
135x5
185x4
225x3
250x2
295x1
305x1 PR BABY
Bench Press
155x5
155x5
155x5
155x5
155x5
Inverted Rows
115x5
115x5
115x5
115x5
115x5
Shrugs
175x8
175x8
175x8
Close Grip Bench Press
95x8
95x8
Single Arm Bicep curls
3x6 with 30 pounds, each arm
NOTES
- I'm doing the VJB 3 times a week even if its on weight training days; doing work!
- New Deadlift PR. 305 Pounds. So damn proud of myself. I do everything raw too because I don't believe in belts or nothing.
-The bench press for 5x5 was a PR too, never done 155 with that
- The inverted rows was a PR also
-Best weight workout of my life.
Vertical Jump Bible, Workout #1
Dynamic Stretches
Ankle Jumps, 2x50
4 star drill, 2x5
Jump squats, 2x20
Slalom Jumps, 2x50
Lunge Jumps, 2x10 each leg
Low Squat Ankle Jumps, 2x30
L-Drillx3
Shuttlex3
20 yard dashx4
40 yard dashx4
Static Stretches
POST WORKOUT MEAL
DEADLIFT
135x5
185x4
225x3
250x2
295x1
305x1 PR BABY
Bench Press
155x5
155x5
155x5
155x5
155x5
Inverted Rows
115x5
115x5
115x5
115x5
115x5
Shrugs
175x8
175x8
175x8
Close Grip Bench Press
95x8
95x8
Single Arm Bicep curls
3x6 with 30 pounds, each arm
NOTES
- I'm doing the VJB 3 times a week even if its on weight training days; doing work!
- New Deadlift PR. 305 Pounds. So damn proud of myself. I do everything raw too because I don't believe in belts or nothing.
-The bench press for 5x5 was a PR too, never done 155 with that
- The inverted rows was a PR also
-Best weight workout of my life.
Last edited:
Below Parallel Squats
95x8
115x8
135x8
155x2
135x8
155x1
135x8
Stiff Leg Deadlift
185x3
185x5
185x5
185x5
185x5
185x5
Leg Press
200x10
200x10
200x10
200x23
Ham Curls (each leg)
20x5
25x5
30x5
35x5
40x5
Push Press
95x5
95x5
95x5
95x5
Seated Calve Raises
70x10
70x10
70x10
70x10
Basu Ball Crunches
25x10
25x10
25x15
25x10
Notes*
-My Quads were dead today before I even started working out. Must have been the plyos/running yesterday. Thats why my squat was having issues. My legs will condition up eventually; just like my lower back did when I started deadlifting
-The stiff leg deadlift I didn't feel it in my hamsrings at all. I will probably feel it tommorow though
-Leg press was pretty cool because I haven't done it in a while. I obviously need to add more weight.
- Push press was awesome! I use to think it was just a cheated military press but its one of the best exercises for linemen because it also involves explosion and it somewhat mimicks blocking and sheadding blocks. I also haven't worked shoulders in a while.
Tommorow I rest my tired legs. Then I will begin with the upper body/lower body split with the Vertical Jump bible and running on the upperbody day.
95x8
115x8
135x8
155x2
135x8
155x1
135x8
Stiff Leg Deadlift
185x3
185x5
185x5
185x5
185x5
185x5
Leg Press
200x10
200x10
200x10
200x23
Ham Curls (each leg)
20x5
25x5
30x5
35x5
40x5
Push Press
95x5
95x5
95x5
95x5
Seated Calve Raises
70x10
70x10
70x10
70x10
Basu Ball Crunches
25x10
25x10
25x15
25x10
Notes*
-My Quads were dead today before I even started working out. Must have been the plyos/running yesterday. Thats why my squat was having issues. My legs will condition up eventually; just like my lower back did when I started deadlifting
-The stiff leg deadlift I didn't feel it in my hamsrings at all. I will probably feel it tommorow though
-Leg press was pretty cool because I haven't done it in a while. I obviously need to add more weight.
- Push press was awesome! I use to think it was just a cheated military press but its one of the best exercises for linemen because it also involves explosion and it somewhat mimicks blocking and sheadding blocks. I also haven't worked shoulders in a while.
Tommorow I rest my tired legs. Then I will begin with the upper body/lower body split with the Vertical Jump bible and running on the upperbody day.
Start- 172
Week 1 Weight- 172.6 (+0.6)
Week 2 Weight- 175.2 (+2.6)
Week 3 Weight- 179.8 (+4.6)
Week 4 Weight- 183.8 (+4.0)
Week 5 Weight- 187.8 (+4.0)
Week 6 Weight- 186.8 (-1.0)
Week 7 Weight- 189.6 (+2.8)
Average Weight Gain per week: 2.42
Gained 2.8 pounds this week. Some of it was most likely water because I felt kinda dehydrated this morning. This is a respectable weight gain I feel comfortable with. I ate Clean this entire week.
Today is a rest day; my legs are pretty much gone. I'll do some stretching today.
Week 1 Weight- 172.6 (+0.6)
Week 2 Weight- 175.2 (+2.6)
Week 3 Weight- 179.8 (+4.6)
Week 4 Weight- 183.8 (+4.0)
Week 5 Weight- 187.8 (+4.0)
Week 6 Weight- 186.8 (-1.0)
Week 7 Weight- 189.6 (+2.8)
Average Weight Gain per week: 2.42
Gained 2.8 pounds this week. Some of it was most likely water because I felt kinda dehydrated this morning. This is a respectable weight gain I feel comfortable with. I ate Clean this entire week.
Today is a rest day; my legs are pretty much gone. I'll do some stretching today.
Last edited:
Another great workout
Vertical Jump Bible, Workout #2
Dynamic Stretches
Ankle Jumps, 2x50
Long Jumps, 10
Slalom Jumps, 2x50
Jump Squats, 2x20
Lunge Jumps, 2x10 each leg
Low Squat Ankle Jumps, 2x30
L-drill, 5
20 yard dashes x4
40 yard dashes x4
Post workout meal- 2 cups skim milk/ whey protein/ apple
Bench Press
135x3
165x2
200x1 MAX PR
Dumbell Bench Press (fast reps)
30x10
30x10
30x10
Inverted Rows
120x5
120x5
120x5
120x5
120x5
Shrugs
180x8
180x8
180x9
Close Grip Bench Press
100x8
100x8
100x7
Single Arm hammer curls
2 sets of 8, each arm
NOTES
* Finnally hit the 200 pound bench press. Took way to long. I'm gonna stop using 5x5 for the bench and shock it with another set/rep. Thinking about the smolov bench routine
*No deadlifting today; moving over to lower body so I can have my deadlift/squat/pushpress/stiff-legdeadlift all on the same day.
Vertical Jump Bible, Workout #2
Dynamic Stretches
Ankle Jumps, 2x50
Long Jumps, 10
Slalom Jumps, 2x50
Jump Squats, 2x20
Lunge Jumps, 2x10 each leg
Low Squat Ankle Jumps, 2x30
L-drill, 5
20 yard dashes x4
40 yard dashes x4
Post workout meal- 2 cups skim milk/ whey protein/ apple
Bench Press
135x3
165x2
200x1 MAX PR
Dumbell Bench Press (fast reps)
30x10
30x10
30x10
Inverted Rows
120x5
120x5
120x5
120x5
120x5
Shrugs
180x8
180x8
180x9
Close Grip Bench Press
100x8
100x8
100x7
Single Arm hammer curls
2 sets of 8, each arm
NOTES
* Finnally hit the 200 pound bench press. Took way to long. I'm gonna stop using 5x5 for the bench and shock it with another set/rep. Thinking about the smolov bench routine
*No deadlifting today; moving over to lower body so I can have my deadlift/squat/pushpress/stiff-legdeadlift all on the same day.
Deadlift
245x5
245x5
245x5
245x5
245x5
Push Press
100x5
100x5
100x5
100x5
100x5
Squat (below parallel)
135x5
135x5
135x5
155x2
Seated Calve Raises (fast reps)
90x10
90x10
90x10
Basu Ball Crunches
25x15
25x15
25x15
Notes
*The deadlift was tough. The last 2 sets I was basically doing singles
*The squat was bad again; still probably from all the plyos and stuff yesterday. At least I managed to get the 155 up.
*Push press was awesome
*My Hamstrings were dead. I couldnt' even single ham curl 20 pounds!
I get to rest my tired legs tommorow and they should strengthen up good with all the work I am putting into them. Feels good to finnally have speed work included in my workout.
245x5
245x5
245x5
245x5
245x5
Push Press
100x5
100x5
100x5
100x5
100x5
Squat (below parallel)
135x5
135x5
135x5
155x2
Seated Calve Raises (fast reps)
90x10
90x10
90x10
Basu Ball Crunches
25x15
25x15
25x15
Notes
*The deadlift was tough. The last 2 sets I was basically doing singles
*The squat was bad again; still probably from all the plyos and stuff yesterday. At least I managed to get the 155 up.
*Push press was awesome
*My Hamstrings were dead. I couldnt' even single ham curl 20 pounds!
I get to rest my tired legs tommorow and they should strengthen up good with all the work I am putting into them. Feels good to finnally have speed work included in my workout.
Start- 172
Week 1 Weight- 172.6 (+0.6)
Week 2 Weight- 175.2 (+2.6)
Week 3 Weight- 179.8 (+4.6)
Week 4 Weight- 183.8 (+4.0)
Week 5 Weight- 187.8 (+4.0)
Week 6 Weight- 186.8 (-1.0)
Week 7 Weight- 189.6 (+2.8)
Week 8 Weight- 191.4 (+1.8)
Total Weight Gained: 18.8
Average Weight Gain per week: 2.35
Finnally I gained at least a decent amount of weight. Not too much to scare me and not to low. I eat clean the entire week with the exception of yesterday.
I haven't worked out in about 5 days. I just never felt up to it for some reason. I was fatigued this entire week with mid-term exams. Up all damn night. Today I feel refreshed and gonna get it back togeather.
I am gonna try power-cleans again. I read up on alot of technique and I think one of the problems I had was not keeping my elbows locked. I had them bent; and that makes you lose power.
These 2 monthes were prioritized for my deadlift and it was awesome. The next 2 monthes, however, my squat and powerclean are gonna catch up.
Week 1 Weight- 172.6 (+0.6)
Week 2 Weight- 175.2 (+2.6)
Week 3 Weight- 179.8 (+4.6)
Week 4 Weight- 183.8 (+4.0)
Week 5 Weight- 187.8 (+4.0)
Week 6 Weight- 186.8 (-1.0)
Week 7 Weight- 189.6 (+2.8)
Week 8 Weight- 191.4 (+1.8)
Total Weight Gained: 18.8
Average Weight Gain per week: 2.35
Finnally I gained at least a decent amount of weight. Not too much to scare me and not to low. I eat clean the entire week with the exception of yesterday.
I haven't worked out in about 5 days. I just never felt up to it for some reason. I was fatigued this entire week with mid-term exams. Up all damn night. Today I feel refreshed and gonna get it back togeather.
I am gonna try power-cleans again. I read up on alot of technique and I think one of the problems I had was not keeping my elbows locked. I had them bent; and that makes you lose power.
These 2 monthes were prioritized for my deadlift and it was awesome. The next 2 monthes, however, my squat and powerclean are gonna catch up.
Last edited:
Workout WAS BEAST TODAY!!!
PowerClean
95x3
100x3
105x3
110x3
115x3
120x3
125x3
130x3
135x3
140x3
145x3
150x3
155x3
160x1
Full Squats
95x5
115x5
135x5
155x5
155x5
155x5
155x5
155x2
Incline Bench Press
95x5
115x5
115x5
115x5
115x5
Assisted Pull-ups (-105 pound)-105x5
-105x5
-105x5
-105x5
Basu Ball Crunches
25x15
25x15
25x15
Close-grip-bench press
105x8
105x8
105x4
NOTES*
- MY POWERCLEAN INCREASED 40 POUNDS!!! I haven't powercleaned forever! A combination of my deadlift increasing 70 pounds and plyos really helped my power-clean. I also fixed my form which made a huge difference. I use a hook grip now and keep my arms locked and not bent. <-- I thank Coach Hatch for that!
-Squats was awesome too. I use to not be able to full squat 155 twice but today I almost did 5x5. Not running and deadlifting on that same day helped alot
- My incline bench press was good; I decided to do that instead of benching today
- Getting the pull-ups going. Gonna slowly take off assitance and then I will be a monster on them soon.
Feeling F***** great and refreshed today.
PowerClean
95x3
100x3
105x3
110x3
115x3
120x3
125x3
130x3
135x3
140x3
145x3
150x3
155x3
160x1
Full Squats
95x5
115x5
135x5
155x5
155x5
155x5
155x5
155x2
Incline Bench Press
95x5
115x5
115x5
115x5
115x5
Assisted Pull-ups (-105 pound)-105x5
-105x5
-105x5
-105x5
Basu Ball Crunches
25x15
25x15
25x15
Close-grip-bench press
105x8
105x8
105x4
NOTES*
- MY POWERCLEAN INCREASED 40 POUNDS!!! I haven't powercleaned forever! A combination of my deadlift increasing 70 pounds and plyos really helped my power-clean. I also fixed my form which made a huge difference. I use a hook grip now and keep my arms locked and not bent. <-- I thank Coach Hatch for that!
-Squats was awesome too. I use to not be able to full squat 155 twice but today I almost did 5x5. Not running and deadlifting on that same day helped alot
- My incline bench press was good; I decided to do that instead of benching today
- Getting the pull-ups going. Gonna slowly take off assitance and then I will be a monster on them soon.
Feeling F***** great and refreshed today.
Last edited:
Gonna do another full-body workout tommorow. I was gonna get back to the upper/lower split but I like the full-body workout so much; I'm attached to it.
I did test my sprints and such today
40 yard dash: 5.59
20 yard dash: 3.07
Even though my 40 yard dash was slower; I felt alot faster. The conditions were not good either. I did the sprints in 25 degree weather and it was windy. It was cold man.
I'm also thinking about doing a carb cycling thing. Like have lots of carbs on my weight lifting days and have low carbs on my resting days. I have concluded that I am an endomorph. My weight is gaining out of control and I am only eating around 3000-3500 calories.
I think the weight gain is way too fast. 18.8 pounds in 2 monthes is not good. You can only gain 3 pounds of muscle per month so I am assuming I gained 6 pounds of muscle and 12.8 pounds of Fat.
I did test my sprints and such today
40 yard dash: 5.59
20 yard dash: 3.07
Even though my 40 yard dash was slower; I felt alot faster. The conditions were not good either. I did the sprints in 25 degree weather and it was windy. It was cold man.
I'm also thinking about doing a carb cycling thing. Like have lots of carbs on my weight lifting days and have low carbs on my resting days. I have concluded that I am an endomorph. My weight is gaining out of control and I am only eating around 3000-3500 calories.
I think the weight gain is way too fast. 18.8 pounds in 2 monthes is not good. You can only gain 3 pounds of muscle per month so I am assuming I gained 6 pounds of muscle and 12.8 pounds of Fat.