cnye94 Posted May 29, 2009 Share Posted May 29, 2009 Age:15 Weight:130ish Height:5' 7 1/2" Conventional Dead lift:265lbs Squat: somewhere around 200 these days Bench: 130lbs Pull ups 7 Strict Program: http://adamtglass.blogspot.com/2009/05/consider-this.html Goals: 20 Pull ups Bench 1.5Xbw Squat 2Xbw Deadlift 2.5Xbw Let the journey begin.... Quote Link to comment Share on other sites More sharing options...
cnye94 Posted May 29, 2009 Author Share Posted May 29, 2009 Wednesday 5/27 Mobility Work *Defrancos Simple Six, Agile 8" Zerchers 5X3 95lbs > First time doing these ever, they hurt a bit gotta get use to them I enjoyed them though my posterior chain is feeling a bit sore Pull ups 3/3/3/2/2 > High frequency, Lower reps going to build up from here Barbell Push ups 10/10/7 > I'll admit I'm just weak ass hell on these Hopefully can get all my numbers up a ton over the summer, nothing to but train and eat right... one more week of school... Today 5/28 Mobility work Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted May 29, 2009 Share Posted May 29, 2009 Welcome! You can't go wrong using Adam as a guide Full zerchers from the ground are an awesome exercise!!! I don't do them often, but they always seemed more applicable to everyday life than deadlifts. Quote Link to comment Share on other sites More sharing options...
cnye94 Posted May 29, 2009 Author Share Posted May 29, 2009 Welcome! You can't go wrong using Adam as a guide Full zerchers from the ground are an awesome exercise!!! I don't do them often, but they always seemed more applicable to everyday life than deadlifts. Did them from rack, Will go at it next time from the ground will be interesting when they get heavier. I'll update you in about an hour or two.... when i finish lifting then grip training later tonight Quote Link to comment Share on other sites More sharing options...
cnye94 Posted May 29, 2009 Author Share Posted May 29, 2009 Upper body work out later tonight..... Lower body work out went well: 145X1, 155X1, 165X1, 175X1, 190X6 1=1set=2 reps Mobility work... legs feel great! Quote Link to comment Share on other sites More sharing options...
cnye94 Posted May 30, 2009 Author Share Posted May 30, 2009 Upper body for tdoay... so late but i did it anyways kinda shitty but still push ups 6/10/12 Pull ups 5X1 (just wanted a second movement, trying to save time just increasing frequency) I tried some body side levers and they kicked my ass need to build up strength in the obliques or decrease the leverage Grip work: 3X15 seconds pinch hold two hands 4 5lbs plates... next week i think i'm just going to do one hand pinches, I didn't like these two hands for some reason 3x20 finger curls 45lbs 3X15 Wrist curls 45lbs got my ass kicked need to start with an ez curl bar i believe Reverse curls didn't feel right also need to go lighter Quote Link to comment Share on other sites More sharing options...
cnye94 Posted June 2, 2009 Author Share Posted June 2, 2009 conventional deadlifts 3X3 180lbs push ups 13/8/8 Pull ups 2/3/4/4/2 Grip work: Pinch grip one hand 2 10lbs plates together 3X15 second each hand Finger curls 3X20 45lbs Wrist curls, and reverse wristcurls 3X15 15lbs Core Work: 30 sit ups 30 second plank Not enough time tonight, sisters graduation. Thoughts: More volume on the upper body... pull ups and push ups need more more more Core needs more volume and is weak My wrists are weak... will help for hockey I might need some more glute activation.... Quote Link to comment Share on other sites More sharing options...
cnye94 Posted June 4, 2009 Author Share Posted June 4, 2009 Zerchers squats 5X3 110lbs painful, and awkward from the ground Pull ups 4/3/3/3/2/3/2 getting better.... and easier Push ups 6> Elbow kept cracking... just didn't want to mess with this right now Core: Reverse crunches 10 V ups 5 I know not enough volume for the core > It was weak i won't lie to myself been cramming for finals, not enough sleep... next week i promise you all and myself i will do better I almost did some bench the quit to do pull ups Zerchers are weird from the ground... i need to work through my mobility and warm up faster now My CORE NEEDS TO GET STRONGER >.> 5X a week this summer with weekends as off days it's looking..... 8 weeks before soccer I haven't played since i was little... So speed and conditioning are where i need to shine although I'm just doing it to stay in shape for hockey. I have hockey and soccer practices and games sprinkled through the summer till august should be interesting lots of work this summer to do... lots of eating also. Quote Link to comment Share on other sites More sharing options...
cnye94 Posted June 6, 2009 Author Share Posted June 6, 2009 Went straight to hanging out after finals yesterday... so here is my work i did today it kicked my ass Sumo deadlifts 10X2 200lbs Push ups 8/15/17/5 > Want 20 push ups soon V ups X10, Sprinter sit ups X20, Reverse crunches X10 > 2X as a circuit 1 minute plan to finish with a yoga stretch Grip work: Didn't complete this today >.> One hand pinch two 10's with a 2.5 in the middle 3X15 Finger curls 3X20 15lbs Just wanted to shower and finish rough... will probably go light on the deadlifts monday, so i'm fresh by friday. Happy summer to everyone else here who is a student Quote Link to comment Share on other sites More sharing options...
cnye94 Posted June 11, 2009 Author Share Posted June 11, 2009 Monday-6/8/09 Deadlifts 3X3 150lbs >I felt terrible in the morning Today: Zercher squats 5X3 115lbs less pain this time going to add another 10lbs next week Pull ups 6/4/6/4 > I think i could of gotten 7 or 8 next week i will Push ups 10/7> Should of done more triceps felt dead, soon i will hit 20 Chin ups 4>Just for fun I should start doing these made my elbow tendon feel tight though why i don't in the first place 1 minute plank Lots of mobility work probably 30-40 minutes alone today, tuesday i had soccer 30 minutes of running hips feel like shit now though reason for all the extra mobility work although they do feel better now Quote Link to comment Share on other sites More sharing options...
cnye94 Posted June 12, 2009 Author Share Posted June 12, 2009 Hips feel better, more mobility work Hockey-Feel lot stronger and faster Conditioning is iffy Quote Link to comment Share on other sites More sharing options...
cnye94 Posted June 13, 2009 Author Share Posted June 13, 2009 (edited) Sumo Deadlifts 210 10X2 form was eh... Upper body = practicing parkour with a friend... my grip is fried >.< Edited June 13, 2009 by cnye94 Quote Link to comment Share on other sites More sharing options...
cnye94 Posted June 16, 2009 Author Share Posted June 16, 2009 yesterday: 2 hours of soccer Deadlifts 3X3 155lbs Pull ups 5/4/3/2/1 Today: pull ups 5/4/3/2/2 pull up program i am doing is 4 weeks long and made by pavel I'll let you know how it goes Quote Link to comment Share on other sites More sharing options...
cnye94 Posted June 18, 2009 Author Share Posted June 18, 2009 wednesday (yesterday)- zercher squats ... was happy about this Quote Link to comment Share on other sites More sharing options...
cnye94 Posted June 18, 2009 Author Share Posted June 18, 2009 wednesday (yesterday)- zercher squats 5X3 125lbs ... was happy about this Pull ups 5/4/3/3/2 .... I am also enjoying this All in all good work out session didn't feel like doing it going in, was thinking bout switching programs told my self no and to stick wit this until two a days came . Today: Soccer 2 hours, both games Lots of mobility, I found that if i meditate 5-10 minutes before calming down all my muscles i get better results from z-health. Quote Link to comment Share on other sites More sharing options...
cnye94 Posted June 20, 2009 Author Share Posted June 20, 2009 took the day off, mobility work was to sore ... lifting would have done me no good I got my pull ups in though 5/5/4/3/2 Quote Link to comment Share on other sites More sharing options...
cnye94 Posted June 23, 2009 Author Share Posted June 23, 2009 2 hours of soccer pull ups 6/5/4/3/2 mobility work going to change up my schedule, will be lifting on Tuesday, thursday, saturday schedule now it's much easier for me. Quote Link to comment Share on other sites More sharing options...
cnye94 Posted June 26, 2009 Author Share Posted June 26, 2009 Wednesday- Nothing hung out with friends... my fault shouldn't of been lazy Thursday- Pull ups and lots of mobility work Today- Pull ups Mobility work 2 hours of soccer, some conditioning Hips feel like shit I hope they get better later I might be getting my hands on some kettlebells at some point in the near future will start doing get ups and swings as pavel says if I do Quote Link to comment Share on other sites More sharing options...
cnye94 Posted June 30, 2009 Author Share Posted June 30, 2009 Yesterday- Soccer Mobility work Knees felt shitt Today- Hockey Mobility work Pull ups Quote Link to comment Share on other sites More sharing options...
cnye94 Posted July 5, 2009 Author Share Posted July 5, 2009 Took the week off, family and friends were in town My knees are better I have to thank Mike T Nelson at extremehumanperformance.com for his help, opened my eyes to a knew style of stretching. Overly tight abductors, and possibly hip flexors = Knee pain. After just one session of stretching the pain and stiffness was gone I'm keeping up the flexibility now. I need to start conditioning more for a 2 mile run at the start of august. The goal of the run is 13 minutes and I have never been good at distance the farthest I have ran is probably the 400m. Might start training for strength 2X a week Dinosaur style like brooks kubik. I'll ask around in the strength and power forum. Quote Link to comment Share on other sites More sharing options...
cnye94 Posted July 8, 2009 Author Share Posted July 8, 2009 My knee is inflamed and immobile to some extent, This is the second time I have run in these shoes, the second time it has happened I will not run in them again. monday- Mobility work, 2 mile run + soccer, knee became inflamed 2 hours after soccer, Icing and medicine, hockey game > increased rom pads help warm and increase range of motion in the knee Today- More medicine, Ice, and A Contrast shower no mobility work at this rate I should be good for mobility work tomorrow Quote Link to comment Share on other sites More sharing options...
cnye94 Posted July 13, 2009 Author Share Posted July 13, 2009 I'm back, my knee is back at 95% with a little loss in mobility I'm doing body weight strength training now, Been lifting weights of over a year now and I want to change it up. Hand stand practice 6secsX10 static holds L-Sit Tuck and Front Lever Tuck :eek: Damn these were hard... Tonight I have a hockey game so i dropped some of the volume. My core is weak, hip flexor cramps by the last set. Hand stands were fun, I like practicing them they definitely strengthen the shoulder in multiple ways. Front Levers hit the lats hard, good stuff. Mobility work is good, I have lost some since last week though This was refreshing and I have a new respect for gymnasts Quote Link to comment Share on other sites More sharing options...
cnye94 Posted July 15, 2009 Author Share Posted July 15, 2009 Handstand practice, much better today V ups 3X3 easier then i thought Went for a run... goal was 1.5 miles I got a side stitch and tried to walk it off... guess today was not my day I will prepare better before hand next time. I have always gotten these after not running in a while just gotta work through em. Tomorrow all i have is hockey, so i will do some mobility work. Quote Link to comment Share on other sites More sharing options...
cnye94 Posted July 16, 2009 Author Share Posted July 16, 2009 Handstand practice Hockey Game Went and explored a part of my city, and climbed trees Quote Link to comment Share on other sites More sharing options...
cnye94 Posted July 18, 2009 Author Share Posted July 18, 2009 2 hours of soccer Stretched and mobility work I need time to recover....thank you for the weekend Quote Link to comment Share on other sites More sharing options...
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