Sophomore 215 Lb. Wrestler / Football Lineman's First Journal - Page 2 - ABCbodybuilding

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  #11  
Old 04-16-2006, 02:23 AM
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Default Re: Sophomore 215 Lb. Wrestler / Football Lineman\'s First Journal

Oh yeah, and what do you mean by more volume? Does that mean more intensity/supersets, shocks, etc? If so, I'm actually going to look into the shocks section tonight and look for something that I might like, especially for legs. I've been squatting nonstop and my max hasn't gone up since like this time last year.
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  #12  
Old 04-16-2006, 04:49 AM
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Default Re: Sophomore 215 Lb. Wrestler / Football Lineman\'s First Journal

[ QUOTE ]
what do you mean by more volume? Does that mean more intensity/supersets, shocks, etc?

[/ QUOTE ]

That would definately help, but what I meant specifically by volume is for example, on your back day, you had a total of 16 sets for your back and 3 sets for biceps. Whereas on my back day I had 38 sets solely for back and 31 sets for biceps.
So, do more of a vartiety of lifts/ machines so your body doesn't fully adapt to your workouts. Personally volume training has worked best for me and most of the people I talk to and train with.


For general guidelines on sets and reps to get your maxes up, or to make neurological adaptations to better express a given skill you should do 1-5 repetitions, with basically no negative and an explosive, yet controlled eccentric, and do not go to failure. With 4-5 minutes of rest.

I wrestle in a town called Trussville, a suburb of Birmingham, Alabama.
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  #13  
Old 04-16-2006, 06:47 AM
biglifter56 biglifter56 is offline
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Default Re: Sophomore 215 Lb. Wrestler / Football Lineman\'s First Journal

looks good man. im a senior right now, and i was a defenseive lineman this year. after the season i leaned down from 255 to 215, so im weighing about the same as you.

workouts look alright for now. dont go to heavy to soon. i made that mistake and had to stop doing any leg workouts because i got tendonitis and cartlidge damage.

good luck im looking forward to reading some more.
__________________
Age:18
Weight:
4/15=215
6/18=228

Bulking till April.

Goals Get up to 240 by April
Cut to ~10%BF by july
Dont get hurt
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  #14  
Old 04-17-2006, 11:42 PM
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Default Re: Sophomore 215 Lb. Wrestler / Football Lineman\'s First Journal

Monday, April 17, 2006

* O.K. Today I went to lift in the morning and was preparing for a GREAT squat day. I've actually been looking forward to it since last Friday. But when I was warming up, I felt a little pain in my groin area. It was on the left side, kind of where my groin connects to my leg. I did my set and was thinking of just manning up and doing everything any way. So I put on another 45 and tried it but the pain was really, really bad. As I was all the way down, I took my left leg and pointed my toes all the way in because it was the only way to get the pain to go away. I basically did the squat with one leg. I was soooooooo p***ed!!! I racked the weight as hard as I could and basically just walked over to the upper body section and started benching! I figured I could use my anger to max out on bench. Anyway, here's what I did today:

<u>Morning</u>-Triceps, Chest
Bench
1x8, 135
1x5, 185
1x3, 225
1x1, 245
1x1, 255
1x1, 260 (New PR!! Old was 250)

"Inverted Butterflies" machine
6x6, heavy

<u>Class</u>-Chest, Triceps
Inverted Butterflies machine
4x5

DB Bench
4x5, 55 Lb. DB's

Incline DB Bench
4x5, 50 Lb. DB's

Tricep Cable Pressdowns
3x5, 140

*I was going to do way more tricep exercises today, but we had to go to an assembly and it took up about 1/3 of my weight lifting period.

Overall, my day wasn't all that bad, now that I think about it. But I was really ticked off earlier, firstly because I couldn't squat, and secondly because a really cheesy assembly wasted 1/3 of my time (why couldn't it have been AP Biology??? [img]/forum/images/graemlins/grin.gif[/img]) so I missed a lot of work on my triceps. But on the bright side, I got a new max bench by 10 pounds and I actually got to hit my chest pretty hard.
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  #15  
Old 04-17-2006, 11:49 PM
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Default Re: Sophomore 215 Lb. Wrestler / Football Lineman\'s First Journal

Has anyone had the pain in their groin when squatting that I was talking about?? This isn't the first time I've had it. It happened to me this summer too, it was bothering me for over a week I think. I go down and it doesn't hurt at all. Then as soon as I start to go up, It feels like I'm pulling something very badly, even though I'm in a perfectly natural position. I don't feel a thing when I'm walking but even if I try to squat without any weight, it hurts then too. Any ideas? I tried stretching it today and last time it happened and that doesn't help at all. I'm just going to take the week off of squatting and hopefully it will just go away like last time.
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  #16  
Old 04-18-2006, 11:03 PM
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Default Re: Sophomore 215 Lb. Wrestler / Football Lineman\'s First Journal

Tuesday, April 18, 2006

<u>Morning</u>-Legs, Back
*I tried one rep on squat and it still hurt, but I wanted to work my legs a little bit so I tried Deadlifts and amazingly, they didn't hurt at all.

Deadlifts
2x5, 245
3x3, 335
3x3, 295
2x5, 245

One-Armed DB Rows
3x8, on each side w/ 60 Lbs

Barbell Rows
3x8, 95 *This was my first time doing them so I didn't go heavy.

<u>Class</u>-Biceps, Forearms

Barbell Curls
1x8, 65
2x5, 85
2x5, 95
1x5, 85

Static Stripping on Barbell Curls(We do them a little different than it says on this site (We don't go to failure at every weight and we do it by loading the bar with fives and taking them off)and we call them burnouts in my gym. This is the first time I've done it for biceps, but I've done it a few times on bench.)
85x10
75x5
65x5
55x5
45x10
55x5
65x5
75x2

Alternating DB Curls
1x20, w/ 30's
1x failure, w/25's (It was somewhere around 30-35 reps)

Behind The Back Wrist Curls
2x25 w/25's on an EZ curl bar

Seated Easy Barbell Wrist Curls
1x25 w/ 25's on an EZ curl bar

Wrist Roller (Where you have a pipe with a string/weight and you roll it up)
2 sets from floor to top to floor again then I rested and did 1 more set, so 3 in all.
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  #17  
Old 04-19-2006, 12:13 AM
biglifter56 biglifter56 is offline
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Default Re: Sophomore 215 Lb. Wrestler / Football Lineman\'s First Journal

ive never had pains like that, but you should definitly try doing stretches when your squatting, and through out the day to keep it loose. i have a bad knee, so when i squat, i have to start extremely light, and just do 20-30 reps just to get the blood flowing a little. then i follow up with about 3-5 min. of stretching. by then my legs have some blood flowing thought them and im ready to go.
__________________
Age:18
Weight:
4/15=215
6/18=228

Bulking till April.

Goals Get up to 240 by April
Cut to ~10%BF by july
Dont get hurt
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  #18  
Old 04-20-2006, 10:09 PM
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Default Re: Sophomore 215 Lb. Wrestler / Football Lineman\'s First Journal

Wednesday, April 19, 2006

<u>Morning</u>-Chest, Triceps

Bench
1x8, 135
1x5, 185
4x4, 205
1x3, 225
2x4, 205
1x15, 135
1x15, 115

Military Press
2x12, 95

Incline DB Press
2x12, w/40's

<u>Class</u>-Abs

Weighted Declined Situps
*I did these with an EZ curl bar with weight on it. The numbers are the total weight, counting the bar.
1x8, w/ no weight
1x8, 30
1x8, 40
2x8, 50

I only had enough time to do those because our teacher made us go outside and do uphill sprints. We did five of them. I can't explain how long it is, but it only takes about 10 seconds to get up and about 15 to get back down the hill.
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  #19  
Old 04-20-2006, 10:16 PM
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Default Re: Sophomore 215 Lb. Wrestler / Football Lineman\'s First Journal

Thursday, April 20, 2006

<u>Morning</u>-Legs, Back

Deadlift
1x8, 245
10x3, 295

Straight Legged Deadlift
3x10, 135

Leg Curls (Machine)
4x10, Don't know weight, but it was like 3 or 4 plates up from the bottom.

Calf Raises (Machine)
4x50, 300

<u>Class</u>-Glutes, Hams, Lower Back

Back Extensions
17x8, w/35 Lb. Plate

Then I did some plyometrics for a few minutes.
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  #20  
Old 04-20-2006, 10:23 PM
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Default Re: Sophomore 215 Lb. Wrestler / Football Lineman\'s First Journal

BTW, I did a few reps with 135 on Squat to see what it felt like and it felt a lot better, but I could still feel it, so I decided to let it finish healing and I'll hopefully be able to hit the squat rack hard on Monday.
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