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crazycarwes
New member
Figure if I post this up it might keep me more motivated, i've found it hard to get pumped up for these sessions sometimes.
Background:
20 yrs old
6'
188lbs as of 10 minutes ago
been training hard for 6 months on and off for 5 years or so. Ran madcow's SF 5x5 for about 13 weeks then the DF 5x5 for another 8 for the last month i've been doing lower rep work ala westside bb. drugfree.
My Goal is to be 200+ pounds by November 7, 06. I wanted to just hit 200 but I think 210-215 is possible if I work hard. When I started the first 5x5 I weighed 155, I eat pretty clean and often. No fast food minimal processed foods...I drink about 3/4 of a gallon of whole milk a day, and try to eat as many whole food meals as possible. Lots of fruits and vegetables, usually 2 shakes which contain 80 g carbs and 50 g of protein minimal fat unless I dump some evoo in. Definitly eating a caloric surplus or atleast trying too. I live in Arizona though and do construction/remodeling outside and sweat a lot so it is hard to keep weight on.
The training will be based around 20 rep squats, the kind that make you feel like you're gonna lose that preworkout meal. I have done 3 workouts so far that I am not counting in the 6 weeks. The first was 185lb 20 times not too hard, just hard breathing, then 225 20 times much harder still not that bad on the legs though, 235 20 much harder also legs were sore for 2 days low back still a little sore. I did the 235 on friday the 4th. The other parts of my training will be
power cleans/full clean
snatch/power snatch
BTN pp, jerk or strict press
bentover rows
bench press/incline press
shrugs/high pulls
Deadlifts/sldl
pullups
also do grip and neckwork, working on closing the #2 CoC gripper. Also want to pinch grip 25's for time.
Cardio is in the form of pick up games once or twice a week. I am also starting to do a lot more stretching and yoga and pilates work. Some meditation also.
My next workout will be tomorrow or maybe tuesday depending on how I feel. The workouts go usually like:
Warmup bar complexes, stretching, whatever
Snatches/power working up to around atleast 80%
cleans/power working up to around atleast 80%
squat 1 warm up set w 135 till I feel good then 20 reps w weight this wo will be 245
pullovers light
bentover rows
benchpress
morning after might be
light high rep squats
high pulls
pullups
just depending on how I feel and to chase away soreness.
I also will do oly workouts inbetween the 20 rep squat sessions if i'm not feeling ready for them but still want to train. This I want to not do for the next 6 weeks though and really push the squat.
This was sundays workout
training partner Z
worked up to 65 kg power snatch near max
up to 105 power clean missed 110 high pulled it 7 times after miss before set down
235lbx20 high bar oly squats, trying to carry the bar lower for comfort on the 20 rep set though. 10x5x3x1x1 was how it went in my head.
Deadlift 315x3
Worked out in my garage must have been atleast 130 f in there.
I just learned the oly lifts, well am still learning feel like I have the power versions down well but need work on my full versions, no coach but I do have the vid and manual from jim shcmitz. I have an oly platform and elitefts power rack with bench in my garage. I have an eleiko training bar a pair of 20 kg all rubber york bumpers full sized 10lb bumpers just like york and about 415 lbs of iron weights. enough for now at least.
Wish me luck with the next bout of 20 reppers.
Wes
Background:
20 yrs old
6'
188lbs as of 10 minutes ago
been training hard for 6 months on and off for 5 years or so. Ran madcow's SF 5x5 for about 13 weeks then the DF 5x5 for another 8 for the last month i've been doing lower rep work ala westside bb. drugfree.
My Goal is to be 200+ pounds by November 7, 06. I wanted to just hit 200 but I think 210-215 is possible if I work hard. When I started the first 5x5 I weighed 155, I eat pretty clean and often. No fast food minimal processed foods...I drink about 3/4 of a gallon of whole milk a day, and try to eat as many whole food meals as possible. Lots of fruits and vegetables, usually 2 shakes which contain 80 g carbs and 50 g of protein minimal fat unless I dump some evoo in. Definitly eating a caloric surplus or atleast trying too. I live in Arizona though and do construction/remodeling outside and sweat a lot so it is hard to keep weight on.
The training will be based around 20 rep squats, the kind that make you feel like you're gonna lose that preworkout meal. I have done 3 workouts so far that I am not counting in the 6 weeks. The first was 185lb 20 times not too hard, just hard breathing, then 225 20 times much harder still not that bad on the legs though, 235 20 much harder also legs were sore for 2 days low back still a little sore. I did the 235 on friday the 4th. The other parts of my training will be
power cleans/full clean
snatch/power snatch
BTN pp, jerk or strict press
bentover rows
bench press/incline press
shrugs/high pulls
Deadlifts/sldl
pullups
also do grip and neckwork, working on closing the #2 CoC gripper. Also want to pinch grip 25's for time.
Cardio is in the form of pick up games once or twice a week. I am also starting to do a lot more stretching and yoga and pilates work. Some meditation also.
My next workout will be tomorrow or maybe tuesday depending on how I feel. The workouts go usually like:
Warmup bar complexes, stretching, whatever
Snatches/power working up to around atleast 80%
cleans/power working up to around atleast 80%
squat 1 warm up set w 135 till I feel good then 20 reps w weight this wo will be 245
pullovers light
bentover rows
benchpress
morning after might be
light high rep squats
high pulls
pullups
just depending on how I feel and to chase away soreness.
I also will do oly workouts inbetween the 20 rep squat sessions if i'm not feeling ready for them but still want to train. This I want to not do for the next 6 weeks though and really push the squat.
This was sundays workout
training partner Z
worked up to 65 kg power snatch near max
up to 105 power clean missed 110 high pulled it 7 times after miss before set down
235lbx20 high bar oly squats, trying to carry the bar lower for comfort on the 20 rep set though. 10x5x3x1x1 was how it went in my head.
Deadlift 315x3
Worked out in my garage must have been atleast 130 f in there.
I just learned the oly lifts, well am still learning feel like I have the power versions down well but need work on my full versions, no coach but I do have the vid and manual from jim shcmitz. I have an oly platform and elitefts power rack with bench in my garage. I have an eleiko training bar a pair of 20 kg all rubber york bumpers full sized 10lb bumpers just like york and about 415 lbs of iron weights. enough for now at least.
Wish me luck with the next bout of 20 reppers.
Wes
