"We are what we repeatedly do. Excellence, then, is not an act, but a habit" "We are what we repeatedly do. Excellence, then, is not an act, but a habit"

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Thread: "We are what we repeatedly do. Excellence, then, is not an act, but a habit"

  1. #1
    Join Date
    Jun 2008
    Posts
    42

    Default "We are what we repeatedly do. Excellence, then, is not an act, but a habit"

    • starting strength seminar june 2022
    • starting strength seminar august 2022
    • starting strength seminar october 2022
    Im here to start a new, fresh journal. Ive worked out perviously, not consistant, and I want that to change. I dont really want to get into a ton, if you have any questions please ask, and most of all if you see anything you think im doing wrong, please please post. Thanks heres some info about what im doing now.

    BULKING. Im playing varsity football next year as a soph. at TE and DE, and Im only 175 now so I NEED to get bigger.

    Routine:

    Upper #1
    -Flat Bench Press
    -Military Press
    -BB Row
    -Triceps
    -Biceps

    Upper #2
    -Incline Bench Press
    -Pullups
    -Lat Raises
    -Triceps
    -Biceps

    Lower #1
    -Squat (alternating reg. squat and box squat
    -Powercleans
    -SLDL
    -Calf Raises

    Lower #2
    -Deadlift (if I do hex DL then Ill add in rack pulls)
    -Front Squat
    -Calf Raises
    -Rack Pulls (if I do hex DL)

    I have no set rep plan, but im thinking about for the main lifts doing BFS so something like this

    wk1-3x3
    wk2-5x5
    wk3-5,4,3,2,1
    wk4-10,8,6

    Started today

  2. #2
    Join Date
    Jun 2008
    Posts
    42

    Default

    Day 1 Lower #1

    Squat
    45x8
    67x5
    89x5
    111x3
    133x3
    133x3
    133x3

    Power Clean
    45x5
    45x5
    45x5
    67x3
    67x3
    67x3-- still working on form

    SLDL
    89x10
    89x10
    89x10

    Calf Raises
    155x15
    155x10
    155x10

  3. #3
    Join Date
    Jan 2008
    Location
    Kingwood TX
    Posts
    8,908

    Default

    You need to be doing the Starting Strength program. You will increase the weight of all your core lifts plus add bodyweight much faster on SS than you will on this program. the program you have outlined is not terrible but it won't be the most productive thing you could be doing right now.

    I routinely train kids your age using SS and it isn't uncommon to add 20-40 lbs of body mass and increase the squat and deadlift by over 100 lbs in only a few months. This is of course assuming that you will actually do the program as it is written out with no modifications and you drink a gallon of milk per day along with 3-4 other quality whole food meals. Most kids won't do most of this, so most of them fail or at best, don't reach their potential. Most people can't imagine its this simple.

  4. #4
    Join Date
    Jun 2008
    Posts
    42

    Default

    Bench
    45x10
    65x8
    95x5
    125x3x3

    Military Press
    45x5
    65x5
    75x3x3

    Row
    95x2x10

    DB Ext
    25x10

    Curls
    30 (in plates)x10

  5. #5
    Join Date
    Jun 2008
    Posts
    42

    Default

    Quote Originally Posted by KSC View Post
    You need to be doing the Starting Strength program. You will increase the weight of all your core lifts plus add bodyweight much faster on SS than you will on this program. the program you have outlined is not terrible but it won't be the most productive thing you could be doing right now.

    I routinely train kids your age using SS and it isn't uncommon to add 20-40 lbs of body mass and increase the squat and deadlift by over 100 lbs in only a few months. This is of course assuming that you will actually do the program as it is written out with no modifications and you drink a gallon of milk per day along with 3-4 other quality whole food meals. Most kids won't do most of this, so most of them fail or at best, don't reach their potential. Most people can't imagine its this simple.
    I know your right. Ive started SS a couple times, but have wanted to get into the weight room more than 3x a week. I will start doing SS and i WILL keep committed this time and make great gains

  6. #6
    Join Date
    Jun 2008
    Posts
    42

    Default Workout #1

    Squat: 78
    Bench: 67
    Deadlift: 89

  7. #7
    Join Date
    Jun 2008
    Posts
    42

    Default Workout #2

    Squat: 89x3x5
    Military Press: 45x3x5
    Power Clean: 45x3x5

  8. #8
    Join Date
    Jun 2008
    Posts
    42

    Default Workout #3

    Squat: 100x3x5
    Bench Press: 78x3x5
    Deadlift: 111x1x5

  9. #9
    Join Date
    Jun 2008
    Posts
    42

    Default Workout #4

    Squat: 111x3x5
    Military Press:56x3x5
    Power Cleans:3x5***
    Situps: 2x20

    ***For power cleans I am still working on form. The weight is light but I want perfect form before going heavy.

  10. #10
    Join Date
    Jun 2008
    Posts
    42

    Default Goals

    starting strength coach development program
    GOALS
    By January 31
    Squat 225
    Bench Press 185
    Deadlift 250
    Weight 185

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