bigDman is getting fast - Page 39

**bigDman** · 02-21-2008, 10:08 PM

starting March 8 slowly add volume and weights. Get my work capacity up. This will be done slowly. I can't go to fast because I still have lacrosse practice. Hopefully I will get back to my previous strength and gain a little more. During the last 3 or so weeks of lacrosse I am going to do a lot of explosive work a lot of DE work and then deload the week after lacrosse. I am then going to start the 12 week smolov program. I am going to do the first part raw and test out suited. Ill do the next 4 weeks suited. I may change this a bit. I am going to have to read up some. I may just do it raw then start adding in the suit on heavy work days to get use to it and then use it in the competition. all this time im going to start working in a bench shirt. I will hopefully compete before I leave for college and my goal is to total 1400+

16 days

**bigDman** · 02-28-2008, 10:16 PM

got 3rd at counties

9 more days

**bigDman** · 03-08-2008, 05:23 AM

free at last free at last thank god almighty i am free at last

XiLe Ultra · 03-08-2008, 06:14 PM

Nice bigD looking forward to seeing your heavy pulls once more!

**bigDman** · 03-08-2008, 07:03 PM

I am trying to get back into the swing of things and fix my shoulder for good

DB Retractions 55x15 55x15 55x15
DB Protractions 55x15 55x15 55x15
Posterior Capsule Stretch x12 x12 x12
Blast Strap Pushups x20 x20
chins x12 x12

**bigDman** · 03-10-2008, 02:32 AM

Lots of foam rolling lots of stuff from inside out and magnificent mobility
Circuit
DB Cuban Rotations 11x15 11x15 11x15
Band External Rotations #1x12 #1x12 #1x12
Band Pull Aparts #2x12 #2x12 #2x12
Band Dislocates #2x12 #2x12 #2x12
Band Presses #2x15 #2x15 #2x15

Squat 45x10 95x5 135x5 185x3 225x3 245x3 255x3 275x3 275x3 275x3
Pistol Squats x8e x8e x8e x8e

Then did some ankle strengthening work

**bigDman** · 03-11-2008, 12:23 AM

Circuit 3:
Skiers 10x12 10x12 10x12
Barbell Overhead Shrugs 45x15 45x15 45x15
Push-up Plus x12 x12 x12
Posterior Capsule Stretch x12 x12 x12
/CIRCUIT
Bench
45x10 135x3 185x3 225x3 225x3 shoulder didnt want to continue
DB Bench
70x8 again the shoulder didnt like it
SUPERSET
Neutral Grip Pullup
x12 x12 x12
Seated Power Clean
15x8 15x8 15x8
/SUPERSET
Trap Bar Shrugs
195x12 195x12 195x12
Oblique Medicine ball throws
12x15 12x15 12x15
Hammer Curls
40x10 40x10 40x10

XiLe Ultra · 03-11-2008, 12:54 AM

What's wrong with your shoulder man?

**bigDman** · 03-11-2008, 01:12 AM

I hurt my left shoulder towards the middle of wrestling season. Been ****ed ever since

**bigDman** · 03-13-2008, 02:05 AM

Shoulder is feeling a bit better. Getting there

I was still sore from legs on sunday and had a full practice before I lifted so I wasnt sure if I should lift, but it still went pretty well
Circuit
Incline DB Retraction 30x15 30x15 30x15
Prone "Y's" 5x15 5x15 5x15
Prone Internal Rotations 5x15 5x15 5x15

Box Squats
45x10 135x5 185x3 225x3 245x3 275x3 275x3 275x3 295x3 295x3 295x3
High Pulls
145x3 165x3 165x3 165x3 165x3
Leg curls
2 platesx12 2 platesx12

I have never done leg curls before. They made my calf cramp

XiLe Ultra · 03-13-2008, 04:19 AM

Nice box squats man!

**bigDman** · 03-16-2008, 10:57 PM

thanks Xile

So after 5 days of practice the funny tan lines have already started

**bigDman** · 03-16-2008, 10:57 PM

here is my basic diet for weekdays

Meal 1:
Cup Green Tea
sausage egg and cheese on a English muffin
3 fish oil pills

Meal 2:
A bunch of almonds. (I eat till I am full/satisfied)

Meal 3:
Yogurt
a HUGE ham cheese and salami sandwich on 12 grain bread

Meal 4:
Peanut butter and fluff sandwich on 12 grain bread
1 Large Apple

then LACROSSE PRACTICE

Meal 5 (pre workout):
2 scoops Waxy Maize
2.5 grams Creatine Mono Hydrate

Meal 6 (post workout):
3 scoops waxy Maize
2.5 grams creatine mono

Meal 7(20 Min Later):
2 scoops whey

Meal 8:
whatever my mom cooks (stuff is parenthesis are most common)
usually a lean meat (steak, chicken)
a carb (sweat potatoes, brown rice)
and some sort of veggie (spinach, broccoli)

Meal 9:
3-4 glasses whole milk and either almonds or peanut butter.

on weekends my diet pretty much falls apart

XiLe Ultra · 03-16-2008, 11:15 PM

Back is looking muscular

9 meals! Nice, but that pre-workout really doesn't sound like much at all, you should get a good fat source in there (PB, Almond butter, Almonds)

**bigDman** · 03-18-2008, 12:37 AM

yea I mean the waxy maize is about 60-70 g of carbs. I might eat a bit more there

Very hard day today

We had a relay race at the end of my teams practice
I had to sprint 60 yards with a 160 lbs kid on my back
then a teammate did a 60 yard crab walk
then we had to do wheelbarrow walk and i had a 200 lbs kid that was like 6'3 and i ended up grabbing him around the race and picking him up almost entirely off the ground and sprinting with him. I thought this was the end so I went all out.
Then my teammate sprinted the last 60 yards. I was then informed I had to do this all over again. So I did. I was completely dead.
The coach said I was done because I carried 4 people 60 yards each but the team complained(downer of being the captain). He then said that the team would run 60 yards and I had to match there time within 2 seconds. I came within .2 seconds. The team then ran 3-4 more sprints, and at the end people where slowing down so I got up and ran with then and fired them up.
After finishing and stumbling on the ground I was informed it was time to do some pushups.
The worst part is I didnt have time to eat before practice so my last meal was at about 1230 this was at about 430. Way to long for me not to eat

Then after about a half hour rest and a some food I went in and lifted

Circuit:
Prone T raises 5x12 5x12 5x12
Plate Halos 35x10 each way for all 3 sets
Posterior Capsule stretch x12 x12 x12

DB Bench
65x12
shoulder felt good decided to BB Bench
Bench
45x10 135x5 185x3 225x3 225x3

Shoulder hates me Acted up so I went back to DB

DB Bench
70x12 PR maybe? 70x3
shoulder hates me

SUPER SET
Neutral Grip Pullups
x10 x10 x10
Seated DB Power Cleans
15x8 15x8 15x8
/SUPERSET

SUPERSET
Seated Cable Rows
165x8 165x8 165x8
DB Shrugs
70x15 70x15 70x15
/SUPERSET
Hammer Curls
45x8 45x8 45x8
Plate Pinch
5, 5's for like 3 sets both hands to failure (about 10 seconds)

I am afraid my shoulder will never be the same I think I am going to give it another week before i check it out

03-08-2008, 06:14 PM	#1144
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,412 Recipes: 0 Rep Power: 187	Re: bigDman is getting fast Nice bigD looking forward to seeing your heavy pulls once more! __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

03-11-2008, 12:54 AM	#1148
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,412 Recipes: 0 Rep Power: 187	Re: bigDman is getting fast What's wrong with your shoulder man? __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

03-13-2008, 04:19 AM	#1151
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,412 Recipes: 0 Rep Power: 187	Re: bigDman is getting fast Nice box squats man! __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

03-16-2008, 11:15 PM	#1154
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,412 Recipes: 0 Rep Power: 187	Re: bigDman is getting fast Back is looking muscular 9 meals! Nice, but that pre-workout really doesn't sound like much at all, you should get a good fat source in there (PB, Almond butter, Almonds) __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)