Weight Training Improvements

[j0k3r]

Wooooo today was a good day, gotta remember what I did so that I can redo it. Instead of eating a big lunch, had a 6-inch assorted (normally 12inch), and I wasn't tired during last period (I think the 12inch digestion makes me sleepy), that made a big difference. Then right before I went to work out I grabbed a mars bar, where do you get your energy?   I do my sets in reps of 10, and freeweight benchpress.

The benchpress was being used by the "big guys" in my school gym at first, so I decided to get warmed up on shoulders (not sure what excercise is called, start with weights at head level and lift above head to meet on top, then bring back down to head level), 2 sets with 40ib dumbells. After that, a quick set of preachers (60ib bar) and some stretching. The big guys finished and my friend and I went to adjust the weights, a 45ib on each end (+ bar = 135ibs). 2 quick sets with no assistance, big improvement since in January we were really only capable of 95ib benchpress. We added another 10ibs to each side (155ibs) and did a set, quickly tired us out. We dropped the weight back down to 135ibs and did 5 more sets (which is nuts, we're normally dead after 3 or 4 sets). We did some chest excercise on a bench to finish it off.

We ended up pretty much done with 15 minutes left before our parents normally come, so we decide to measure biceps and chest. I got 13" bicep unflexed and 14" flexed, 1" improvement on both since January. Chest measured at 38" unflexed and 41" flexed, 2" improvement unflexed since january and 4" improvement flexed. Also since January, my height (6'2) and weight has stayed at 170ibs, and I've gained muscle, which means fat has gone down, we didn't have the tool to measure it today.

It'd be interesting to know what you guys (jigsaw especially) measure at.

[Tuberload]

When I was lifting in Advanced Conditioning in high school last year my max bench press was 215, clean 185, squat 315 (I know sad). I ran the mile in 5 min 12 sec (fastest), averaged around 5:30. I am 5'10" and weight about 165lb.

I will post a picture as soon as I get my scanner working. A little added insurance that I am not lying I guess. Visuals do more for me than words.

[j0k3r]

Bah I'm not in senior year yet, and I plan on stopping at 180, that's my target (benchpress). No one really squats, our smith machine is messed up, we got one where you lie down though I think the max is 300. Everyone can do the max weight, but nobody really does squats anyways.

Interestingly we don't have to run a mile in our weight training course, we have something called a beeptest where you run back and forth in the gym trying to get to the other side before the beep, and it gradually gets faster. Each level consists of running to one end and back 10 times, highest I got was 10 (100 times back and forth). It's as much endurance as anything.

[Tuberload]

Bah I'm not in senior year yet, and I plan on stopping at 180, that's my target. No one really squats, our smith machine is messed up, we got one where you lie down though I think the max is 300. Everyone can do the max weight, but nobody really does squats anyways.

Interestingly we don't have to run a mile in our weight training course, we have something called a beeptest where you run back and forth in the gym trying to get to the other side before the beep, and it gradually gets faster. Each level consists of running to one end and back 10 times, highest I got was 10 (100 times back and forth). It's as much endurance as anything.

Excellent work so far.

My advanced conditioning class was a specialized PE for people involved with sports, as long as you got the coach's approval to join that is. So it was a back and forth class between weight lifting and cardio vascular activity. We had to do the three core lifts every other day (bench, squat, clean) plus two supplementary lifts of our choosing. On running days we did a lot of what you described. During max week we did the three core lifts to full potential, plus agility test, mile run, 40 yard dash, and some jumping exercises. Then we would try and reach new goals in the next semester.

[j0k3r]

That sounds like a sweet course... They don't offer it at my school unfortunately. What do you mean by clean?

[Tuberload]

That sounds like a sweet course... They don't offer it at my school unfortunately. What do you mean by clean?

You start with a bar on the ground and lift it up towards your chest, dropping your body under the bar. I can't explain it much better than that. It has other names, but I can't think of them right now. Maybe someone else will know.

Edit: The official name we used was power clean.

[Falcon[anti-yL]]

I am in 9th grade, weigh about 115, height is around 5'7, I bench 125(thanks to football and wrestling) and my fastest time on the mile was 6:10.

[Crypticflare]

my last year of football stats

Max Bench - 280
Clean - 225
Squat - 260ish (blew my knee out freshmen year, can't support much on it)
My mile sucked it was like 7:30

I'm 6'3 about 240

I only started into heavy lifting end of my sophmore year, wish I would have gotten started sooner, but I've gotten a membership back at our IronHouse gym facilities here, hopefully I can improve my stats some more. I don't plan on playing football in college, but it's still nice to be able workout, and keep improving yourself.

The biggest driving force we had was our coach, our weightroom was covered with Vince Lombardi pictures and quotes, good motivation can help you achieve anything I suppose.

[Newby]

I'm about 110-120 lbs, 5' 4", can bench only near 100.

[Naem]

I max at 170 and I don't work out. Woohoo.

edit:: I used to be able to do 200 (plus the bar, not sure  how much that is) but now I can't even lift that off my chest hahah.

edit2:: One of the reasons I don't work out often is that, while I can lift the bar and the weights, it's hell on my (right) wrist. I don't really have a problem with my wrist otherwise. Must be from playing too much Counter-Strike, eh

[Eibro]

5"7', 155lbs
Max bench is around 235lbs
Squat, closer to 250-275lbs, but it depends on how deep I go. Usually prefer ass to heels.
Clean & Jerk 200lbs (though there are no facilities for olympic lifting around here, so I don't do this exercise much)

[j0k3r]

The kid I work out with has been even with me for the entire school year, he's a 5'2 asian who weighs 105ibs, under 3% body fat. My size is paying off though, I'm starting to be able to do more than him, but still pretty crazy.

[Tuberload]

The kid I work out with has been even with me for the entire school year, he's a 5'2 asian who weighs 105ibs, under 3% body fat. My size is paying off though, I'm starting to be able to do more than him, but still pretty crazy.

Yes weight is not everything when it comes to strength. I used to weigh 112 pounds and could bench about 180. I weighed so little because of wrestling but I was always so much stronger than people and could over power them.

[jigsaw]

I can bench about 135.

[Naem]

I can bench about 135.

Damn you, tell us the truth!