ixoyc (waiting for summer)

[ixoyc]

Hi everyone well i've posted a few times and you probably know that i lift at school with mediocre equipment. Now that the powerlifting tourny is over i want to put on mass before I go to college this summer (i got accepted to the Air Force Academy).

Bio: 163lbs. 5'7'' power lifting background

maxes: bench 230, squat 315 (top of thigh parallel with ground)

goals: i would like to be about 175 by the end of june. (whether it's realistic or not that's what i'm shooting for)

all my maxes that i post are all raw (no suits, shirts, or anything)
i do however use straps when i train back (just cause my grip gives out)
i like to be credible when i say something like that.

so tomorrow, march 12 begins my "massive journey"

[gymgirl]

very cool ixoyc. glad you decided to start a journal!

[.V.]

Signing up to watch you work towards your goal and cheer you on.

Oh yeah, and joining the air force is great. Really proud of ya. Somebody has to take the soldiers to the war and ships are just so slow.

[.V.]

You do know I was teasing in that last post don't ya? Seriously, congrats on getting accepted.

Welcome aboard. With Andy and me you have a guaranteed audience of two which I am sure will grow. Post good details so we can cheer you on.

[minime]

hey ixoyc welcome to the online journal section! im sure you can reach 175 by june, it you 'get your eat on' lol

nice maxes for your bw :

[ixoyc]

well day one, this is gonna be a weird week for me cause i wont be able to lift tuesday and probably weds (students we'll be testing and we have days off this week)

so in class i just got bench, squat and a little upper chest

but my real workout was after school: back
warmup (pull ups)
3 sets of dumbell rows (reps 6, 5, 5 failure) 100 lbs
3 sets of 4 deadlift (315, 335, 335)
clean and jerk ( 135 x 3, (155 3 seperate times)
pendley rows 3 sets of failure (prolly about 13ish, just pumpin em out)
finished with one arm seated machine rows (about 8 each)

trying to get back in the groove of my diet (had a rough time last week, with the competition and cutting weight, i think i had a mild form of uremia)

i'm at 5 meals now, gonna slowly ease in the 6th but weekends really hurt my diet cause i like to sleep in

[ixoyc]

tuesday didn't do anything (no school)
weds did "cardio", basically agilities: working on footwork/lateral movements and such. also did really hard abs. off to legs tomorrow

diet sucked: puked after exercising and ate wendy's

[ixoyc]

todays workout: squat 4 sets of 5 light at (225, 235, 225, 225) (really working on form and stopping at parallel, i usually go way below which is good, but when i max i also go below parallel cause i'm used to that)

then went on leg press and pointed my feet really far out and focused on inner quad and by the groin.

finished with lunges and abs

[gcs118]

For only being 163 lbs you've got a very good strength base to build from. Your strength should increase exponentially as you bulk to 175 :

[ixoyc]

thanks gcs

So we have a new rule when we lift: if we fail to get a rep, we have to do 25 push ups for each failed on bench and 25 squat jumps when we fail a rep on squat.

so today bench was 4 sets of 5. i went lighter because i need to work on form (my right arm lags a lot so the bar is really unlevel) opened and did 190 then dropped to 185. failed the last ones on my 3rd and 4th set. so i had to do 50 pushups.

after that i did pull overs: 3 sets (only 40-45 poun'ds cause i was already trashed.

in the late afternoon. i practiced my clean and jerk. i'm starting to get the form down so i felt pretty good about that. i can almost get my body weight (definately not good for a tournament but i feel pretty good about it)

diet is almost back on track

[ixoyc]

welp today was legs: started with unilateral legpress. 3 sets of 8, then leg extensions and squat (4sets of 3 heavy)
also puked during the workout

[ixoyc]

started with bench press (4sets of 3) didn't fail any of the reps, so yay, no push ups. warmed up then did 185, 190, 205, 205. it doesn't seem like much but i use to always have bad form (i would bring the bar up one side at a time, very bad) kept the bar pretty much even (except the last set, got a little tired)

i clean and jerked a little. asked my coach to critique my form. i put up 175lbs. pr for me (over my bodyweight)it's the jerk part that i have a hard time with. wow that sounds a little strange. then finished up with this new shoulder thing that coach millhouse came up with.

[ixoyc]

hmm, have been busy the last week to post. I was involved in the schoolplay and we had performances and now there over. I did workout, but now theres a whole new twist to it. Our teacher went to visit a school (rockford) who has an excellent football team (like state champs and 2nd place consistently) to find out what kind of lifting program and work ethic they have. So now basically there are different stations we spend like 3 minutes at (whether rows, abs, curls, etc.) i guess the point is to get more done, cause there isn't a lot of room with like 40 guys divided by like 7 or 8 benches/squat racks. i'm not in favor cause i do other excersises (i've been implementing pull overs) and i like to spend time to have quality of a lift and not quantity.

anyways. had our last performance today. so lifted after school, really hot so sweated like a pig.

lower body: squat- warmup, 10 reps at 210, 8 reps at 225, 6 reps at 245 and 4 reps at 225

leg press: kinda tired so did 3 sets of negatives
walking lunges: went out side and did about 20 or so steps with each foot at 95 pounds.

got home, ate, and then took a nap

[ixoyc]

todays morning workout: started rear delt (4 sets of 10), then side lateral raises(4s10), a little abs, bench 3 sets of 10, 8, 6 (using 170,185,175)
finshed up with shoulders using a 45 plate

afternoon: pull ups wide(8,5), lat machine pulls 3 sets of failure (10,9,9)
superseted with dumbel curls.
machine row B (this one targets more traps) 3 sets of 10
barbell rows/pendley rows 4 sets of 8 -10
dumbell rows 3 sets of 6
hammer curls
shrugs barbell 5 sets of 10