A Young Buck's Training Journal

[Hellawulf]

So pretty much, add oatmeal to breakfast (easy), and more proteins throughout the day, this is where my problem will lie, how am i supposed to add proteins for snack 1, lunch, and snack 2? It wil be easiest to add to lunch, but for the snacks, I'm sneaking those (we aren't allowed to eat a school), what can I do? (I'm willing to sneak on more food - I'm a senior and I don't care anymore). Should I get a few boxes of protein bars or something?

 

[Hellawulf]

Week 2 - April 27, 2009

Squat
5x115
5x135
5x165
5x190 (fell forward on my 5th rep, lost my balance, caught on my toes) (no spotter)
5x215 (felt good)

Bench
5x95
5x115
5x140
5x160
5x185 (felt really good)

Row
5x75
5x95
5x115
5x135
5x155 (pretty hard - I don't feel really comfortable with my form yet - feel like I maybe doing something wrong)

Hypers
8x25
8x25

Weighted Situps
8x25
8x25
8x10
8x10

Today felt pretty good, a little goof up with my squat on the fourth set, but my form on squats are definately better than they used to be (just got caught leaning a little too forward on one rep and paid for it)

 

[OneBreath]

Good progress.

For the protein, I would normally not suggest protein bars as a main component to any diet. They should really be used as supplements. In your case though i think it's your best option. Check out needto's ready mix protein bars. Its essentially a bag of mix. Just add peanut butter and honey to make your own.

Better Protein Bars

Also if you make your own you can make them as small or as large as you need (for concealment)

The row numbers look good, they are a decent % of your bench. You might be trying to do a bit too much weight. Have you ever done power cleans or high pulls? If you are more comfortable with one of these they would be a fine substitute for the rows. Its important that you feel comfortable with your core lifts.

 

[djeclipse]

If you're worried about form post a video, what do you think you are doing wrong on the rows? As long as your back is 90deg tot he ground, and your lower back is straight you are good.

For squat when doing my warm up sets I focus on lifting my toes off the ground (in my shoes), that helps me keep the weight on my heals so I don't fall forward.

Are you going to go with the weight progression OneBreath suggested or stick with the program as it is?

As for the protein, I believe that eating your weight in protein (grams) is more than enough. I have spoken to a few nutritionists about this and they have all said that even eating your body weight in protein is more than enough, and to keep in mind that any protien your body doesn't use can get stored as fat. Some people believe that you have to eat more than your weight in protien (grams) like OneBreath suggested. The min thing is to make sure you are getting enough.

To get the extra protien you can eat protien bars, just make sure it is protien, and not a meal replacement as cal's can be high with those, or it can be a shake. But it's best to get most of your protien form natural sources like chicken.

EDIT: looks like we replied at the same time OneBreath.

 

[Hellawulf]

I've done Hang Cleans, they were essential in football, but it is a good possibility that I might be doing a little to much weight on my last sets, but those were the weights cranked out by the excel spreadsheet, I can revamp some of those weights though, as for OneBreath's variation to my workout, yah, I think I'm going to go with that, it adds two good lifts, and replaces one (incline with BB Press), I was starting to wonder about my shoulers anyway, so I think the variation would be for the best. The reason I bring up protein bars, is because they would be easy to hide and eat in class or in the hallway.

 

[Hellawulf]

I just ordered 3 bags of mix, I'm gonna give it a try, but OneBreath said to mix it with honey and peanut butter, how much?

 

[OneBreath]

I just ordered 3 bags of mix, I'm gonna give it a try, but OneBreath said to mix it with honey and peanut butter, how much?

The bag will have instructions on it. Try to get an all natural peanut butter like Smart Balance. Looks like you've got a lot of peanut butter in your diet, which is good, just make sure it's not too processed and full of added sugar.

I've also been eating Jiffy Natural and think it tastes just as good as regular peanut butter.

 

[djeclipse]

Good progress.

For the protein, I would normally not suggest protein bars as a main component to any diet. They should really be used as supplements. In your case though i think it's your best option. Check out needto's ready mix protein bars. Its essentially a bag of mix. Just add peanut butter and honey to make your own.

Better Protein Bars

Also if you make your own you can make them as small or as large as you need (for concealment)

The row numbers look good, they are a decent % of your bench. You might be trying to do a bit too much weight. Have you ever done power cleans or high pulls? If you are more comfortable with one of these they would be a fine substitute for the rows. Its important that you feel comfortable with your core lifts.

Those "do it yourself bars" intrigue me. Is there a way to get the nutrition info of the mix. What type of protien is it? Is it whey protien or other sources?

I've had problems with most protien supplements, even whey protien, I've been looking at a quick alternative to eating chicken all the time.

EDIT: is that Needtogetass form this site?

 

[Hellawulf]

EDIT: is that Needtogetass form this site?

Needtogetaas, yah I think it is his site

 

[ExtraMile]

Just out of interest, how low do you squat?