That's my goal for 2008. Right now, I'm sitting at around 190 at a height of 5'9'', up from 135 when I started lifting in July 2006. I want to keep adding muscle and getting stronger, while not turning into a fatass in the process.
I'm starting the Texas method from Practical Programming on monday. The texas method consists of 3 total body workouts a week, one for volume, one for "recovery" and one for intensity. The volume one functions to inflict enough stress necessary to cause an adaption. The recovery workout is light enough to not impede recovery and to prevent regression. The intensity workout serves to increase strength, I guess. The program will look something like this:
Wednesday
Front squat,3x5
Military, 3x5
Chins, 3xmax
assistance/auxiliary work(other stuff)
Friday
Squat, 1x1RM OR 1x2RM OR 1x3RM
Bench Press, 1x1RM OR 1x2RM OR 1x3RM
Deadlift,1x1RM OR 1x2RM OR 1x3RM
assistance/auxiliary work(other stuff)
In addition to lifting, I play in a competitive adult flag football league(we're playing against ex D-1 players). Games are on sunday and we practice once a week.
Regarding nutrition, the strategy is to eat a good amount of reasonably healthy food. I start Cornell U in the fall, where I have to live off of a somewhat limited kosher meal plan, so I want to take advantage of my last 8 months of having an unlimited amount of food. I'll probably cut for a month or two in the spring.
Present stats-Goals by start of college in last august
Weight:193ish-210
Squat:260-315
Bench Press:220-275
Deadlift:370-425
Texas method will start on monday, I'll do something like 3x5 until then.
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
I hope you're right, haha. But, my form on heavy squats SUCKS. I can rep out on squats all day long, but as soon as I put some weight on the bar, I tighten up and my form goes to hell. Squatting 3x a week should resolve that.
Quote:
Originally Posted by Frank.S
That plan sounds great. I bet at 210lbs youll be even stronger then the top end of your goals. This is going to be a great log i think.
can you enlighten me on the restrictions of kosher foods? I have no clue, i think your the only jewish person i know.
Here's a very simplified explanation.
-all fruits/veggies/grains/beans/nu ts/non-animal products=fine.
-certain animals are forbidden. Pig, lobster, shellfish, crab, shrimp are the big ones that come to mind.
-Almost all dairy is fine.
-Kosher animals must be slaughtered in a very particular way by a qualified Jewish butcher. Then, they must be prepared/processed in a special way, which includes salting (hence "kosher salt") to remove all blood.
-Food preparation must be certified/supervised by a religious authority. Even stuff like cereal, peanut butter ect. But still, almost all non-dairy packaged stuff is certified, in addition to fruits/veggies, ect, which need not be. If you look closely on stuff in a grocery store, you'll see special marking denoting that the product is certified kosher. For example, here in the states, the prevalent authority is the orthodox union, whose seal is a "O" with a U inscribed inside.
These rules aren't that hard to follow in miami beach, which has a ton of Jews. Within 10 miles of my house, there are about 3 kosher butcher/meat shops, at least 10 kosher restaraunts, and regular supermarkets which carry kosher meat.
However, when I go to college in the middle of nowhere, there won't be as many options. Cornell actually has decent kosher food, but probably not as good/healthy as what I have here.
hope this helps.
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
thanks for that PA! I am not really sure, but i think you would have a hard time (at least where I live) in Canada finding kosher meats. Maybe im wrong.
Everything I know about your religion i learned from Curb. I dont know if this is a good thing! hahahaha
what happens if there's no kosher food available to you and you eat other food? is it considered a sin?
Even if you're stranded in the middle of nowhere(say, in canada with frank ), you'll be able to find something. You may not be able to eat out at restaraunt or have meat/poultry, but you can subsist on fish/milk/fruit/veggies/beans/ nuts/ect. If for whatever reason you're in a situation where you HAVE to eat nonkosher food (drafted in the army), you're probably OK.
Quote:
Originally Posted by Frank.S
thanks for that PA! I am not really sure, but i think you would have a hard time (at least where I live) in Canada finding kosher meats. Maybe im wrong.
Everything I know about your religion i learned from Curb. I dont know if this is a good thing! hahahaha
Curb is a great starting point, haha. Almost every Jew I know watches that show.
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
Congrats for getting into Cornell! Ithica is a great town and sandwiched between Cornell and Ithica College it is over run with students -- tons of fun -- but leave your sun screen at home and bring lots of vitamin D supplements with you
Great log title, Josh. At 190 and 5'9", you're well on your way. I look forward to seeing you progress as you face a whole slew of new things in your life over the next year. Good luck, man!
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
I agree, great log title. I recognized the initials immediately!
Quote:
Originally Posted by Lost Dog
Hey! You're already fuckin' huger than me. I'm 190 and 6'1"
Yeah, me too. But I got news for you, Roland... we're old.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Good luck with the new goal! Will have to start watching this log now.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
Hey! You're already fuckin' huger than me. I'm 190 and 6'1"
Yeah, but you're probably stronger/have more muscle than me. And, you're over 6 feet tall, which has to count for something.
Quote:
Originally Posted by UpNorth
Congrats for getting into Cornell! Ithica is a great town and sandwiched between Cornell and Ithica College it is over run with students -- tons of fun -- but leave your sun screen at home and bring lots of vitamin D supplements with you
ha, we're actually getting "cold" weather down here--39 degree low today. I almost died waking up to that this morning. So now, I've got everyone saying, "If you think this is cold(I do), wait till you get to college!"
Quote:
Originally Posted by K-Court
Great log title, Josh. At 190 and 5'9", you're well on your way. I look forward to seeing you progress as you face a whole slew of new things in your life over the next year. Good luck, man!
Thanks!
Quote:
Originally Posted by RacerBill
I agree, great log title. I recognized the initials immediately!
I love the term GFH. Quite eloquent.
Quote:
Originally Posted by Kevin T.
Good luck with the new goal! Will have to start watching this log now.
Thanks!
OK, today's workout.
Squats
2x5x235
1x4x235-failed on rep 5
BB Incline Press
2x8x155
1x7x155
3-point DB Row
3x10ex100
Dips, Close Grip
1x9xBW
1x3xBW
Band pull-aparts
Comments:
-solid, tough workout.
-squats were tough.I got my friends to tape them; I'm going to post them later.
-Speaking of squats, I got another friend to start squatting. Now, I've got 4 fellow squatters. Not bad.
-everything else felt fine.
-Some sort of GPP tomorrow.
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
Your feet jumped at me right away in that video. They were all over the place. Sometimes it appeared as if the heels might be slightly coming off the ground a bit (14 seconds in) IMO, your feet weren't set very well. The first rep it looks like your left foot actually slipped further out. The others, it seems like you're rotating your feet off your heel. Personally, I'd anchor those feet better and get that base strong so you can really spread the floor with your feet and call that PC into action.
Were those Nike Frees? I haven't squatted in those, I've always gone barefoot, so I don't know the affect the heel might have. At the least, I'd just swipe my hand over the soles right before you start. That will get ride of most of the dirt and your shoes will stick to the ground better (like you see basketball players do).
The angle wasn't one so that we could get a picture of what your back looked like. You broke parallel with each rep, but couldn't really get a picture of what your lower back was looking like. Everything seemed alright on that front, though.
Aside from that, I think you did a good job of keeping the chest up and not good morning-ing the weight up.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
it looks like you're going up on your toes on a few of the reps.
Looking at the vid now, I see what you're talking about. Next time I squat, I'll get my friend to watch and let me now if and when I go on my toes.
Quote:
Originally Posted by Kevin T.
My 2 cents:
Your feet jumped at me right away in that video. They were all over the place. Sometimes it appeared as if the heels might be slightly coming off the ground a bit (14 seconds in) IMO, your feet weren't set very well. The first rep it looks like your left foot actually slipped further out. The others, it seems like you're rotating your feet off your heel. Personally, I'd anchor those feet better and get that base strong so you can really spread the floor with your feet and call that PC into action.
That's a good point. I do move my feet around alot when I squat, trying to find the perfect set-up. I should try to pick a position and stick with it.[
QUOTE]
Were those Nike Frees? I haven't squatted in those, I've always gone barefoot, so I don't know the affect the heel might have. At the least, I'd just swipe my hand over the soles right before you start. That will get ride of most of the dirt and your shoes will stick to the ground better (like you see basketball players do).
[/quote]
Quote:
yep, nike frees. I'll try the swiping trick on friday.
The angle wasn't one so that we could get a picture of what your back looked like. You broke parallel with each rep, but couldn't really get a picture of what your lower back was looking like. Everything seemed alright on that front, though.
I have two more vids with different angles that I'm going to upload now.
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
take a stance of a few inches outside of shoulder width. You shouldn't be going on your toes, but spreading the floor, so you should be pushing on the sides of your shoes. That's why everything thinks chucks are so good. Frees don't work well b/c they have a heel.
If you want to squat "full" you should be doing something similar to what you're doing, but the weight should be on your heels, not your toes. You should not be moving your feet around like you're doing. When you're moving heavier weights, it can be dangerous.
Your form looks pretty good though.
__________________ True Protein 5% off discount code: ZHS099 www.trueprotein.com
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
"Trained" my 10 year old brother today. We did pushups, chins, box jumps, length jumps, and some football type drills. Felt nice to get in the gym and move. Chest is really, really sore.
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
Great log name. You've been a busy boy. Congrats on Cornell!
I'd be interested in comments on your second video. It looks like how my squats feel with that bit of a waiver back and forth especially toward the end when you are fatiguing. I'd be interested to know if that's normal or a potential problem.
__________________
To begin, begin. Peter Nivio Zarlenga
in the second video, you still need to work on pushing out on the sides of your feet. If you look at your feet, you're either going up on your toes, or your feet are turning inwards (like on rep 2). Get some flat shoes or squat barefoot! Having your feet move around like that (inwards and outwards) with shoes with a heel is just asking for a rolled ankle. The gym isn't helping, having you squat on tile floors. WTF?
I don't really see a wavier back and forth though?
__________________ True Protein 5% off discount code: ZHS099 www.trueprotein.com
in the second video, you still need to work on pushing out on the sides of your feet. If you look at your feet, you're either going up on your toes, or your feet are turning inwards (like on rep 2). Get some flat shoes or squat barefoot! Having your feet move around like that (inwards and outwards) with shoes with a heel is just asking for a rolled ankle. The gym isn't helping, having you squat on tile floors. WTF?
I don't really see a wavier back and forth though?
I'm not going on my toes as much as it seems. The bigger problem is shifting the feet, which I'm going to make a conscious effort to work on.
I'm wearing Nike frees, which are close to flat. Picking up some chucks wouldn't be that bad of an idea.
And my gym's floor sucks. Shiny, slippery wooden tiles. Squatting in socks would result on my falling on my ass.
Quote:
Originally Posted by BadDog
PA,
Great log name. You've been a busy boy. Congrats on Cornell!
I'd be interested in comments on your second video. It looks like how my squats feel with that bit of a waiver back and forth especially toward the end when you are fatiguing. I'd be interested to know if that's normal or a potential problem.
Nice to see you back here, man!
What exactly do you mean by waivering?
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
Chucks! If you're really badass, you'll get yourself a pair of these bad boys:
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
- you are not near tight enough. If I came and kicked you in the ass in the middle of your squats, you would be able to tighten up a hell of a lot. When your whole body is this tight, your feet are not going anywhere.
-you need to sit back a bit more. Box Squats with concentration on sitting back on the box as far as possible is what i would do.
-your pausing in the hole. You want to ride your stretch reflex half of the way up on a squat for max numbers. The faster you go down, the faster youll come back up in most cases.
-Throw the pins a setting lower. You shouldn't be hitting them while squatting that will only mess you up. (as long as you can still somehow get out of a failed squat. Personally, I fall forward.
you have the strength for 315lbs easy. Its a form issue. Tighten up as tight as you can be and bring all your air into your belly. Sit back til you reach depth and explode up as fast as f'ing possible each, and every, rep. I dont mean to be negitive in this post so dont take it that way, i really think you have the strength for much much more with just a few tweaks.
- you are not near tight enough. If I came and kicked you in the ass in the middle of your squats, you would be able to tighten up a hell of a lot. When your whole body is this tight, your feet are not going anywhere.
What exactly does it mean to be tight? I ask as this phrase is thrown around alot. Are we talking about a tight upper back, braced "core", ect?
-you need to sit back a bit more. Box Squats with concentration on sitting back on the box as far as possible is what i would do.
Quote:
Originally Posted by Frank.S
-your pausing in the hole. You want to ride your stretch reflex half of the way up on a squat for max numbers. The faster you go down, the faster youll come back up in most cases.
you have the strength for 315lbs easy. Its a form issue. Tighten up as tight as you can be and bring all your air into your belly. Sit back til you reach depth and explode up as fast as f'ing possible each, and every, rep. I dont mean to be negitive in this post so dont take it that way, i really think you have the strength for much much more with just a few tweaks.
good advice, correct me if I'm wrong, but you're saying to do more of a powerlifting-type squat. Which is not a bad idea. Only thing is, my form is awful when my feet get wide. I'll try to work on it, though.
This morning's workout.
did 1 squat at 235 that felt awful. So I switched it up.
Deficit Deadlift
4x2x315
Military Press
2x5x115
1x2x115
Chins
1x8xBW
1x5xBW
1x4xBW
Comments:
-OK workout. Went in the morning, and I think that threw me off.
-real workouts start on mon.
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
What exactly does it mean to be tight? I ask as this phrase is thrown around alot. Are we talking about a tight upper back, braced "core", ect?
Tight everything. upperback, arms, shoulders, legs, calfs, etc. Just holding this position should have your face red mostly likely. I dont know what you mean by braced core, I fill my gut with as much air as possible and that alone keeps it tight. Seriously, i dont have much fat on my gut, but when i fill it with air I look nine months pregnant.
Really, concentrate on getting a good arch in your back, too. (this is my downfall personally)
good advice, correct me if I'm wrong, but you're saying to do more of a powerlifting-type squat. Which is not a bad idea. Only thing is, my form is awful when my feet get wide. I'll try to work on it, though.
Same principals really, the only difference is that an olympic squat is a bit narrower and you go a bit lower. The difference in weights isn't as big as you may think, ive hit about 500lbs raw in a full squat if i remember right.. thats without training it more then a handful of times. As far as powerlifting goes, I squat really low compared to most so that may effect my views.
The main thing I would work on is speed out of the hole and keeping the weight on your heals (this can be hard).
GFH
), you'll be able to find something. You may not be able to eat out at restaraunt or have meat/poultry, but you can subsist on fish/milk/fruit/veggies/beans/ nuts/ect. If for whatever reason you're in a situation where you HAVE to eat nonkosher food (drafted in the army), you're probably OK.
At 190 and 5'9", you're well on your way. I look forward to seeing you progress as you face a whole slew of new things in your life over the next year. Good luck, man!
Linear Mode
