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recons 2nd log attempt

18K views 245 replies 8 participants last post by  recon6991 
#1 · (Edited)
Alright I tried to keep progress in a notebook but I kept losing it, so I hope I stick with this to see my progress and benefit from any suggestions. My workout now is more of a strength/power workout then a bodybuilding one. Im preparing for my senior wrestling season, and then Marine Corps boot camp in June.

I workout with my recruiter three times a week, and its usually a lot of running, pull ups, sit ups, and lots of other plyometric fun.
I run 3 miles a morning on the other days, try to keep it under 24 minutes

Im 6'1" and stay between 190 and 210 pounds. Probably ~15% body fat.

Supplements-
Fish oil
Flax seed oil
glutamine
glucosamine
Animal Pak
Protein (ON Whey)
Have taken creatine and NO stuff before but I currently do not
 
#3 ·
Thanks man, you know a lot more about lifting then me, so I was gonna PM you but this is probably easier, what kind of explosive exercises do you know? I do clap push ups, BW jump squats, and weighted jump lunges and cleans, but there has to be some more, if you know any please let me know.
 
#5 ·
1 arm DB snatches, powercleans, high pulls, OH jerks are some good ones. Also look into doing plyometric stuff as well. Something that I think works well is also supersetting an explosive movement with a compound exercise. For example, doing a set of 8 of front squats and then right after finishing the set go and do 10 or 15 plyo box jumps or something. You can also do it with bench + clap push ups.

Also look into Dynamic Effort work, which is taking about 60% of your 1-rep max for a lift, and doing 6-8 sets of 2-3 reps focusing on explosiveness and speed.
 
#4 ·
10/12

Warm up 10 dead hang wide pull ups- real slow

BORs
135x8
155x6
165x6
175x6

Deads from blocks

185x5x10

Sumo Deads

205x3
255x3
295x3
335x2
340x1,1,1 (all the weight i have at home)

Towel chins-5x5

back extensions, 3x10+25lbs

cool down- jump rope around 5 minutes and some slow crunches

*the Deads felt good from blocks, but the Sumos wrecked me... really struggled on the last 2 sets, I think I'm gonna start doing rack pulls to try and help that.
 
#6 ·
Awesome, thanks wukka.

Today was a great day, 2 hours of open mats so I got some great wrestling in. We had hydration tests as well, I normally wrestle 189, but I weighed in at 193.3 with 13% body fat, so I got the nod to drop to 171! Im excited, its gonna be a little more of a cut then I've ever done, but the competition in my area at 171 is a lot tougher.

Cleans
barx20
95x10
115x3
135x3
145x3
155x3
165x3 (by this point my wrists were screaming)
175x3
185x3 Really stoked about that, I had only gotten 185 up once before today, so this was awesome

DB snatches
40x10
50x5
60x5
75x2,2 (These were really tough, hadn't tried that much weight before today, felt good though)

Did some core work on top of the wrestling-
Hanging knee raisesx20
Cable twistsx20 w/ 15 lbs
Russian twists with a 45 platex2x20


cool down- really light jump rope for about 9 or 10 minutes.

I've got my squat day tomorrow which is: back squats, split squats, sissy squats, jump squats, and box jumps so I'm going to try that compound+explosive with some type of squats and box jumps.
 
#8 ·
Thanks man, but Ive got like 30 lbs on you haha. Plus i saw your dl numbers, lots better then mine. I wanna pull 400 by new years, its a bit lofty but I think I can get it. I mean without hitching and all, gotta start doing it at school so I can use more weight.
 
#9 ·
Good leg day.

Front squat
95x10
135x5
165x4
195x3
225x2 (didnt go all the way down, a little past parallel but not ATG)
135x10

Split squats
barx10
65x8
95x2x5
115x5 (these crushed me, barely able to balance and bring the weight up)

weighted jump lunges w/ 20lbs in each hand
10 yards up and back=1 set. did 4. absolutely demolished me

back ATG squats+box jumps
145x15+10 jumps
185x10+10 jumps
(the only reason i could still go was because my weightlifting coach was motivating the hell out of me)
205x8+10 jumps
225x3x5+8 jumps with each set (puked after 2nd set)
265x2+5 jumps

Then did a burn out set, with like 185 but with 2 45 plate, 4 tens, 4 2.5s on it
185x15 (last one took a LOT of effort to get up)
-5 lbs
180x15
-5 lbs
175x10 (puked)
-20 lbs
155x8
-20
135x8
-90
barx20

promply puked again...

amazing workout, i feel completely demolished... LOVE IT
 
#10 ·
I pulled a muscle in my lower back thursday at football, so Im taking a few days off from the gym, hope to be back by wednesday.
 
#12 ·
It was absolutely horrible, in a good way. My legs were screaming, thats the only time I've puked doing my legs which was awesome, I hope I can keep the intensity up. I bought some ankle weights tonight so I want to try jumps with those :) should be excellent
 
#13 ·
Back at it

Feeling better, but I didn't want to go to hard so I did some heavy singles, db stuff, and light light squats

Squats
135x5x5 (went deep and paused before coming up) felt really good

Bench
worked up to 225 then did singles
225x1
245x1
255x1
265x1
270x1
280x1
290x1(pr)
300x1(pr)
305x1(pr)
315x1(pr)
325x0 - I failed about 3 inches short of a lockout :\ I know ive got it in me, but its just gonna take some more work

my weightlifting coach had me and a few guys to a triple superset, we did this thing where you hold the dbs in the center of your chest against each other length wise and press
-chest press x8/db press x8/flyes x8, did the first two w/ 65, flyes with 50.
Did that 3 times
at the end of class we did maybe 8 sets of 10 push ups, a few of them diamonds and some touching your chest.

overall I felt great, it was really nice to lift again, but I can still feel my back aching a little so I not going to do any heavy deads or squats for another week or two. Also, felt great to hit my best bench, did that a few hours ago and I've still got some adrenaline going!
 
#16 ·
Thanks man, I'm guessing ~200 because my metabolism is insanely slow, and I havent been exercising, so maybe 205 tops. But I had wrist straps on too, my wrists start to give out at about 250, so whenever I go heavier I put em on, forgot to mention that. But I may not be able to wrestle because I am not taking enough classes, so I might just bulk a lot. My max weight for boot camp is like 238. I'm going to have see what I can do :)
 
#17 ·
Sort of did a circuit type thing with squats/wallsits/decline sit ups. Did more squats after that, and then shadow boxed. But I was working out with a guy on the football team, and I had heard he was strong and all, but man it was something to see, he started at 135 and worked up to 425, did that 4 times! It was almost unbelievable, he doesnt take any supps (hardcore Mormon) but it was really moto to see it.
Anyways...

Squat bar had 185 on it, did 8
wallsits for 40 seconds with 25lbs on lap
then 15 decline sit ups

no breaks, it wasn't to rough, but I certainly felt/feel it. Did that 4 times

squats

185x5
225x5
245x5
255x5
265x5

Felt good, almost failed one on 245 :\, wasn't sitting back right so I could drive up like I usually do. But my back feels great, so I may try some cleans or deads tommorrow. Hope everyone has a good weekend.
 
#18 ·
Did cleans BORs and bb snatches today.

Cleans
Barx10
95x5
115x3
135x3
145x3
155x3
165x2
175x2
185x1
190x1 (pr)
195x1 (pr)
205x0,0,0,0,0,0,0,0,0,0 haha I tried about 20 times and never got it, always got it really close, I just couldn't get under it. Tore a callus off my hand on the last time, decided that was good time to stop. I'm gonna give a go in a few days because I know I can do it, I just shouldn't do as many reps before hand.

BORs
135x3x10

Snatches
barx10
55x5
65x5
80x5
95x5-really felt the snatches with a bb, I don't feel it as much when i use dbs so this was a nice change. It may be because I don't have dbs past 75 at my house, but there was definitely a difference.

bicyclesx3x1 minute

Overall a very good workout, my hand is messed up though, gotta get some athletic tape so I can do pushing movements.

Oh and TheNegation- I dont know why either, I've got tree trunks for legs, but my Dad is a blacksmith and a farrier, so when I hit puberty my shoulders got really wide and my chest blew up. And for a while (freshmen and sophomore) I didn't work out my legs. But I've got a naturally large upper body- my dads forearms are like Popeye.
 
#20 ·
Yea they are, I want to start OH squats to blast my core too, just kind of nervous about doing them alone... Might see if its cool to do it in my weightlifting class.
 
#21 ·
Benched again today, didn't go as heavy because I didn't have a spotter.

Bb Bench
95x10
135x10
185x5
205x5
225x5
245x2
255x2
275x1,1,1,1

Incline DB
50x2x10
75x2x5

Skipped doing dips, just didn't feel like it, sort of lazy pace to my workout today, felt good and all, I just didn't really have that energy.
 
#22 ·
Had a short weightlifting class today so I didnt do much.

Front Squat
95x5
135x5
175x5 -felt good, should've gone heavier

OH Squat- first time using these
barx15 - just to get the feel
95x5
115x5
135x5

I think 135 was a little to much because my form got sloppy and started pushing up with my toes. But my entire core was sore right after.

Planning on doing my full let workout tonight.

Weight- 204.5
 
#23 ·
Did a full leg workout, it was decent, set a squat PR for a parallel squat and did the best Ive done on split squats.

Back squats
95x10
135x5
205x5
255x3
275x3
295x3
305x2
325x2 (pr) None of these were ATG, I feel like I get more of a workout with parallel, seems odd but it is what it is.

Split squat
barx10
65x5
85x5
105x5
125x5 (best yet) These felt really good

Jump Lunges with 25 lbs.
10 yards up and back=1 I did 4 sets, very tough.

BB lunges with 135
3x8 steps each leg-These didn't feel to bad, but I'm really sore now in my Hams.

Sissy squats with 40lb dbs supersetted with box jumps. Did ten each 4 times
Man those were tough, if you haven't tried sissy squats you're missing out!

Did a little core work
bicycle crunchesx1 minute
GH raisex1 minute

207.5 this morning
My buddy came and lifted with me today, he is just getting into and he is starting a Body part split, so it was a little hectic, but it was real fun to lift with someone at home.
Have a good night
 
#26 ·
Haha I'm not really sure, its probably around 900. I'm hoping down the road when I get 400+ squats and dl to join the Marine Corps powerlifting team, or at least my platoons.

In weightlifting yesterday our coach was pretty moody so he made us do what he wanted, so here it is.

Seated Military Press (I love this)
95x10
135x5
155x3
175x4
195x2 (failed on the 3rd)
200x1 (just by the hair on my chin though)

Cleans
took it easy on these
135x5x5

Bench
went easy
barx10
135x10
185x10
225x5x5

So just some standard stuff, tonight I'm doing DL, BORs, BB Snatches, and I'll probably throw in some auxilary stuff.
 
#27 ·
Tonights workout.

BB Snatches
barx10
65x5
85x5
95x5
115x5
135x3 (best yet)
*I'm really started to like these, I can feel them from my heels to my traps

Deads
95x10
135x5
205x5
255x5
295x3
315x3
335x3
*Felt good mostly, but at the end my back started to ache a little and my grip was going to shit.

Overall a good workout, meant to do some pull ups and all, but I was working out with my buddy who is real new, so I focused more on showing him technique and thrashing him, only his second time lifting and he did 135x5(benching), so he is going to be an ox soon, itll be a blast.

I was 211 today, eating pretty bad, to much damn candy.
Have a good night
 
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