T-Nation.com | Journery to 1050 Club by Senior Yr HS

Journery to 1050 Club by Senior Yr HS

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Krish
Level 0

Join date: Sep 2008
Location: British Columbia, CAN
Posts: 203

Deadlift 355
Box Squat 340
Bench 215

Current Total 910

Extra Stats
Bw - 175
BF - 13%
Height - 5'9
Age - 15

Main objective Earn 1050 Total By grade 12 ,
Reward - Go out and buy 1050 T shirt

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BlackLabel
Level 1

Join date: Oct 2008
Location: Connecticut, USA
Posts: 2089

You should have that goal fairly easily. Im guessing your a sophmore? I had a higher bench when I was in 10th grade, but your squat and DL seems to be better than mine was.

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Krish
Level 0

Join date: Sep 2008
Location: British Columbia, CAN
Posts: 203

BlackLabel wrote:
You should have that goal fairly easily. Im guessing your a sophmore? I had a higher bench when I was in 10th grade, but your squat and DL seems to be better than mine was.

Yeah My bench was 235-245 right at the end of summer than I got sick and lost some strength I'm assuming its around 215 at the moment. I'm in 11th grade , Born dececember 31st So I'll turn 16 end of this year.

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Krish
Level 0

Join date: Sep 2008
Location: British Columbia, CAN
Posts: 203

October 19, 2009

Chest and Triceps

1. Flat Dumbell press (touch chest)
20x12 40x10 60x10 85x3x1 85x1x1

2. Wide grip Incline Barbell Bench press
95x12 135x10/12/12/8

3. Seated tricep extension
35x10x1 80x5x3

4. Tricep pushdowns
50x12x1 70x8x3

5. Flat Dumbell flys
10x12x1 20x10x3

-------------------------------------------------------------------
No prs today, Worked some Higher Rep ranges.

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im kenny
Level 0

Join date: Aug 2009
Location: Kansas, USA
Posts: 231

lol you lucky my school replaced our big three with bench, powerclean, and squat.
my big three would be so much bigger if i could just deadlift instead of powerclean.

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BlackLabel
Level 1

Join date: Oct 2008
Location: Connecticut, USA
Posts: 2089

im kenny wrote:
lol you lucky my school replaced our big three with bench, powerclean, and squat.
my big three would be so much bigger if i could just deadlift instead of powerclean.

I dont think he means a 1050 school total. I think he means a general PLing total.

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MrDan500
Level 0

Join date: Oct 2009
Location: New York, USA
Posts: 103

Should be easy i graduated in june and my total was about 1200. Down from my high of 1250. Im back up now thank God. ith your squat it looks like your dead stands to improve most. For chest/tris ditch the pressdowns and do close grips from pins if possible. lose the flys too for building strength there useless. lower volume+ frequency is best. best of luck and dont forget to eat

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Krish
Level 0

Join date: Sep 2008
Location: British Columbia, CAN
Posts: 203

MrDan500 wrote:
Should be easy i graduated in june and my total was about 1200. Down from my high of 1250. Im back up now thank God. ith your squat it looks like your dead stands to improve most. For chest/tris ditch the pressdowns and do close grips from pins if possible. lose the flys too for building strength there useless. lower volume+ frequency is best. best of luck and dont forget to eat

Thanks for all the support guys, I ll ditch the flys, however after flat dumbells and incline barbells what else can I add or adjust to improve my bench. I agree my hip strength > Deadlift I am going to switch to sumo for a few weeks and see how that goes. Yeah I have well over a year If I want to achieve this goal by graduation but about 8 months by grade 12.

I am going to achieve this goal so I can wear a 1050 shirt and emberass our school football coach because he never let me participate in the 750 challenge in our school and had it only for football players even though its a school event.

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MrDan500
Level 0

Join date: Oct 2009
Location: New York, USA
Posts: 103

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Krish
Level 0

Join date: Sep 2008
Location: British Columbia, CAN
Posts: 203

Yeah our school has a pussy football team in regards to lifting not so much skill. It was dead/bench press/squat/ about 85% or more of the team cant achieve this no one has 1050 total. Our school used to be one of the greatest in the area we had guys with totals around 1200 now no one totals above a grand. Right now I'm focused for 1050 in the next few months, however if I intend to discontinue specifically training the big 3 and continue on to more bodybuilding style training than I will leave it around 1100, but if I continue strength / power training than Above 1200 for sure.

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MrDan500
Level 0

Join date: Oct 2009
Location: New York, USA
Posts: 103

Krish wrote:
Yeah our school has a pussy football team in regards to lifting not so much skill. It was dead/bench press/squat/ about 85% or more of the team cant achieve this no one has 1050 total. Our school used to be one of the greatest in the area we had guys with totals around 1200 now no one totals above a grand. Right now I'm focused for 1050 in the next few months, however if I intend to discontinue specifically training the big 3 and continue on to more bodybuilding style training than I will leave it around 1100, but if I continue strength / power training than Above 1200 for sure.

Dave Tate said size is a side effect of strength trainig and vise versa. I trained with a lot of guys with different veiws and bunch of guys from school only a year or two loder than you and from my expeience at our ages its best to focus on strength. Everyone I know who is my age(18) put on a lot of lean mass when training for strength. Either way good luck bro

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MrDan500
Level 0

Join date: Oct 2009
Location: New York, USA
Posts: 103

oh and to answer your question about what to do after flat DB. do them last and throw in close grip bench prom pins

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Krish
Level 0

Join date: Sep 2008
Location: British Columbia, CAN
Posts: 203

MrDan500 wrote:
oh and to answer your question about what to do after flat DB. do them last and throw in close grip bench prom pins

Sounds good I ll make those adjustments Thanks.

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Krish
Level 0

Join date: Sep 2008
Location: British Columbia, CAN
Posts: 203

October 20, 2009

Legs

Box squats (parallel)
45x12 135x10 225x6 315x1 340x1

DB single leg squat (bench)
25x5 45x5 85x3x2 [new pr +5lbs]

Good mornings
45x10x1 95x12x3

Calf raises
400x10x3

-----------------------------------------------------------------

Was a bit rushed for time , so I superset the good mornings and calf raises. During the single leg squat my calf had a spazsm, I stretched it out and left it at that.

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Krish
Level 0

Join date: Sep 2008
Location: British Columbia, CAN
Posts: 203

October 21, 2009

Shoulders

Seated Dumbell shoulder press
15x10 40x8 60x5/5/3/3

Power cleans
95x10 145x5 185x3 205x1

Clean and jerk
135x5

Track couch came in and we discussed certain polymetrics and exersizes I should add to assist training for 100m, however this cut my workout short, I will finish with some raise variations before bed.

Raise triad
5x15x3

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Krish
Level 0

Join date: Sep 2008
Location: British Columbia, CAN
Posts: 203

October 22, 2009

Seated pulley row
100x10x3

Close grip lat pulldown
120x6x3

one arm db rows
100x5x3

Standing ez bar curls
85x4x3

----------------------------------------------------

Horrible lifts since summer 170lb lat pulldown to 120, need to get back into the heavy lifting. School dumbells only go up to 100 versues 130s I used to use and the availibility of 150s. Just need to push harder each week. 1050.

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Krish
Level 0

Join date: Sep 2008
Location: British Columbia, CAN
Posts: 203

Update posted a picture not great quality , and was bloated, I'll provide a picture after I hit 1050 aswell

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Krish
Level 0

Join date: Sep 2008
Location: British Columbia, CAN
Posts: 203

October 26, 2009

Odd Day

Sumo deadlift
185x3 235x3 325x3 360x1 NEW PR +5lbs

Power clean and front squat
135x3 185x2 205x1 210x1 NEW PR +5lbs

Quarter squats
135x10 225x8 315x6 405x3 NEW PR +40lbs

ATG Squats
225x8
135x15

Deficit conventional deadlifts
95x5 145x5 235x2 ( first time doing deficits didnt feel it where I should might have to adjust my form.

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Deorum
Level 0

Join date: Oct 2009
Location:
Posts: 521

man you look like you really have your shit in order. im sure you'll nail your goal.

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Krish
Level 0

Join date: Sep 2008
Location: British Columbia, CAN
Posts: 203

Deorum wrote:
man you look like you really have your shit in order. im sure you'll nail your goal.

Thanks Man I sure hope so, My bench is really dragging me down, Really dislike barbell benching

October 27, 2009

Chest/ Tricep

DB Bench (touch chest no starting spot)
20x10 45x10 85x2x3

Wide grip Barbell bench press
135x12 185x3 205x1

Tricep close grip Bench from the pins
135x5 155x5 165x5 (First time doing this exersize we ll see how my triceps respond over weeks)

Seated Tricep Extension
75x5x3

-------------------------------------------------------------------------------------------

Overall a good workout no PRs, However I really think the Pressing from the pins will help in assisting my bench press cant wait to see the strength gains for the press.

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Krish
Level 0

Join date: Sep 2008
Location: British Columbia, CAN
Posts: 203

October 28, 09

Drills/Lagging points

Resisted Knee thrust
110x6x3

Snatch
95x5 115x3x3 (first time doing snatches will watch some videos on technique)

Preacher curl
35x10 55x10 65x8x3 (biceps are most lacking muscle)

Cable curls
40x8x3

Incline abs curls
20 reps

Roman chair
15 reps

Running High knees
3 sets back and fourth 20-25m distance

----------------------------------------------------------------------------------------

Usually wednesday Is a break day but I'm starting to slowly prepare myself for track and bring up lagging point, I know biceps shouldnt be a priority here however my tricep completely dominates my arm and maybe there maybe some advantage in my pulling...

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Krish
Level 0

Join date: Sep 2008
Location: British Columbia, CAN
Posts: 203

October 30,09

Shoulders

Bent over rear flys
10x15x3

Rotater cuff pulls with cable
10x8x3

Wide Grip pullups
4/5/4/4

Dead Hang close grip chinups
7x1

Shoulder Raise triad
10x12x3

---------------------------------------------------------------------
SHOULDERS PAIN AHHHHH

Last time I felt this piercing pain , I believe it was a muscle imbalance and once my rear delts caught up it semed to go away. Im not sure if its the same cause ,however it could be from holding on to the bar while doing snatches and letting it drop with my hands on the bar. I did some higher rep work and didnt do the usual powercleans and heavy dumbell presses.

I added in some pullups/chinups because I kind of stopped doing them since switching gyms and My Back has definetly gotten weaker from doing sets of 3 with 45lbs to 5 bodyweight , aswell as 20 reps close grip dead hang and now 6. Just need to focus on diet and keeping a variety of important exersizes and ditch the useless ones. Lets just hope this shoulder feels better soon!

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Krish
Level 0

Join date: Sep 2008
Location: British Columbia, CAN
Posts: 203

Nov 2,09

Chest and Triceps

Flat Dumbell press
20x10 45x10 65x8 85x1 85x1 85x3

Incline widegrip barbell
140x7 165x3 175x2 185x1 NEW PR +5lbs

Tricep Close grip bench from the pins
115x5 165x5 180x2 NEW PR +5lbs

Seated Tricep Extension
80x5x2 80x3x1

----------------------------------------------------------------------------------

Had a bad day was not feeling strong.

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bignate
Level 1

Join date: Jun 2008
Location: Massachusetts, USA
Posts: 1699

make sure you hammer your back, i work my back more than anything and my bench as well as the other three lifts has improved. good log btw ill be following

if you have energy even just rhow in one back exercise on bench days

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Krish
Level 0

Join date: Sep 2008
Location: British Columbia, CAN
Posts: 203

bignate wrote:
make sure you hammer your back, i work my back more than anything and my bench as well as the other three lifts has improved. good log btw ill be following

if you have energy even just rhow in one back exercise on bench days

Alright My next back workout I ll hammer it out, I think strength wise my lowerback is weak

November 3,09

Back Biceps

Sumo Deadlifts
95x8 185x5 275x5 325x5 365x1 325x7 NEW PR +5lbs NEW REP PR +5reps

Power Cleans
95x5 135x5 185x3 205x1 Attempted 215 many times..

Recline pullups?
6x3 ( First time doing this felt fine, footing was all over the place and rushed for time )

Wide Grip Pullup
2x5x1

Close grip Dead Hang Chinup
3x1

Preacher curl
65x8x3
----------------------------------------------------------------------------------------------

Great workout for Deadlifts, 325 went up with ease. I Banged out a pr and than a rep pr right after. After Not getting a pr on power cleans I was drained and rushed for time , because Deads took quite a while with partner. Missed out on Db rows which next time I ll switch to barbell or T bar rows. Also missed pulley rows and forearm finishers. Still New pr was worth all the time it took.

Also All squats deads benchs are done without anything no gloves, no straps no belts no chalk..

1050!

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