varsity football next year... PLAYING!

[DriveMyWhey]

ok so somehow i have a big heart rate(110-120 resting) and i will have to go to a cardiologist and i will devote a huge chunk of my training to cardio, but next year i'm moving to a new high school, this new high school is one of the worst in the whole city, my friend told me the key to success for me there will be lifting REALLY heavy in the gym in the school and playing football, PLAYING.

so i'm going to do that with WS4SB, the first version - the 3 day split.

this is my macros(not exact) -

3600 calories
250 pro
380 carb
120 fat


i'm eating with John Berardi's system; instead of calculating macros i'm eating 5-6 pro+carb meals on bulk and on cut 3 pro+carb and 2 pro+fat meals.

I'm using only whey and not planning to go past that.

[Makc]

You're in a simular position I'm in.

I'm going to be starting football next year, and I'm pretty much on the same page as you. I go to a highschool like that, where football means people will respect you more. Trust me, I get a load of crap for not playing football. So, I've been pursuaded to join. :P

Good luck out there, definately will be watching this.

[lifthard72]

dude good luck i will also be watching if ya have any questions pm me i hope you continue to lift hard and you will be a star during football

[DriveMyWhey]

skipped a workout, really couldn't get to the gym today

guess i'm going to start with a power leg day

[DriveMyWhey]

****, the immigration adviser told my dad that if we want to stay in Canada, we have to move the paper work through the jewish community, and that I have to stay in this damn private school.
I will still train for football, I guess i'll move at grade 12... it will be a little wierd you know? pretty wierd to move school at grade 12... but i'll move, i have to.

Today's workout(moved yesterday's workout to today)

Close grip bench press 130 RM5(not true RM though)
Incline DB bench, 40's,10-8-8
Seated cable rows, 140lbs, 4x15
Seated DB "power cleans", 15's, 3x15
Hanging leg raises 4x15

[DriveMyWhey]

lol it's funny how things work out differently.

my dad decided that we'll move to Toronto next year's summer, and that I may be able to go to the school I wanted to next year

so BALLIN!!!

yesterady I had this workout

Barbell Incline bench press,
bar
bar
85
115
135(RM4)
120(RM5)
115
115

Flat db bench
30's
20-20

Superset Seated cable row(Double D handle) with DB rear flies
180lbs, 15's.
12,12-12,12-12,12-12,12

DB shrugs
65's
15-15-15-15

Standing DB hammer curls(both arms at the same time)
25's.
11-8-8




this workout showed me how weak I am after sacrificing nutrition(although the 30 lbs db bench is not really what I can do with 20 reps)

[DriveMyWhey]

today's

Stair jump
4th step
3-3-3-3-3-3-3-3
30 sec rest

5th step is jumpable but I don't have the stability and I fall backwards.


Barbell reverse squat, front foot elevated
85lbs
12,12-12,12-10,10(only by 3rd set I realized that I was supposed to do a max of 10 reps per set)


45 degree hyperextensions
25 lbs.
12-12-12-12

Leg raises(legs are straight[a little bent on knee but no the one that takes the knee to the abs])
15-15-15

[DE_58]

why 20 rep sets on db press? Is that in the ws4sb? Good luck man. If you get lost - Deadlifts, Squats, Cleans. Beat the hell out of your core strength.

[_Buckeye_]

What school in Toronto you goin to brah? (no stalker)

A lot of schools around here have teams except the one I go to of course. Gonna play for the OVFL instead though.

[DriveMyWhey]

why 20 rep sets on db press? Is that in the ws4sb? Good luck man. If you get lost - Deadlifts, Squats, Cleans. Beat the hell out of your core strength.
2XMAX reps, you determinate the weight by that you have to do the 1st with 15-20 reps. on the second 2nd i could rep like 5 reps more, but this actually got boring.

What school in Toronto you goin to brah? (no stalker)

A lot of schools around here have teams except the one I go to of course. Gonna play for the OVFL instead though.

I'll put it that way; I'm moving to Toronto in the summer of 2010, and this year, 2009, i'll sign to the school I wanted to go.

[DriveMyWhey]

Yesterdays:

1. body weight pushups(regular) 3XMAX
25-17-14

2. Superset Pullups with face pulls 3-4x8-12
face pulls 90lbs, body weight pullups
8,12
8,12
6,12
4,12

3.DB lateral raises 4X8-12
15lbs dumbells
12-12-12-12

4. Superset Barbell shrugs(8-10) with tricep pushdowns(15-25)
Barbell shrugs 205lbs, tricep pushdowns 65lbs
10,15
10,15
10,15
10,15

5. Plate pinch 2-3X2-3
2 thick 10lbs plates
these are seconds:

15-10-10 , 15-15-15
15-15-15 , 15-15-13
15-13-13 , 15-10-10

[DriveMyWhey]

enough with this ****, i'll log my diet too, i missed an important max effort leg day.

sounds hard but i'm glad that my dad will now get back to his job and stop with these stupid days offs, he was 10 days at home and it drives me crazy, NO ONE SINGLE DAY WITH THE MACROS



i ate meanwhile

3 scrambled eggs+1/2 cup milk
2 cups milk

23 g protein worth of cheese
some rice(about 30-40 g carb)
very little meat

1 cup milk
about 100 g carbs(from ****ty food, mostly from flour)

i'll get these damn macros, i'm off to an ME upper body

[DriveMyWhey]

lol it's funny how things work out differently.

my dad decided that we'll move to Toronto next year's summer, and that I may be able to go to the school I wanted to next year

so BALLIN!!!

yesterady I had this workout

Barbell Incline bench press,
bar
bar
85
115
135(RM4)
120(RM5)
115
115

Flat db bench
30's
20-20

Superset Seated cable row(Double D handle) with DB rear flies
180lbs, 15's.
12,12-12,12-12,12-12,12

DB shrugs
65's
15-15-15-15

Standing DB hammer curls(both arms at the same time)
25's.
11-8-8




this workout showed me how weak I am after sacrificing nutrition(although the 30 lbs db bench is not really what I can do with 20 reps)

Incline barbell bench press
RM5 125 lbs

Flat DB bench(rest only 2 min instead of 3-4)
35's
20-14

Superset Seated cable row(Double D handle) with DB rear flies
180lbs, 15's
12,12 X 4
stricter form with seated cable rows, pulled with elbows not arms.

DB shrugs
70's
15 x 4

Standing DB hammer curls(both arms at the same time)
25's
12-12-8

[DriveMyWhey]

today's

Stair jump
4th step
3-3-3-3-3-3-3-3
30 sec rest

5th step is jumpable but I don't have the stability and I fall backwards.


Barbell reverse squat, front foot elevated
85lbs
12,12-12,12-10,10(only by 3rd set I realized that I was supposed to do a max of 10 reps per set)


45 degree hyperextensions
25 lbs.
12-12-12-12

Leg raises(legs are straight[a little bent on knee but no the one that takes the knee to the abs])
15-15-15
Stair jump
hell yeah at success
first set all three jumps made the 5th rep with fine stability, the other sets i didn't have enough "explosiveness" left in me, it's really like any regular lift.
the other 7 sets(x3 reps)did the 4th step, maybe if i wouldn't be concentrating that much and maybe less happy maybe i could have done the 2nd set too.


Barbell reverse lunge, front foot elevated

115lbs
8,8-8,8-8,8
knee feels a little weird only at the first rep...

45 degree hyperextensions
35 lb plate
12-12-12-12

Leg raises
15-15-15-15


can't really take care of my nutrition yet

[DriveMyWhey]

Yesterdays:

1. body weight pushups(regular) 3XMAX
25-17-14

2. Superset Pullups with face pulls 3-4x8-12
face pulls 90lbs, body weight pullups
8,12
8,12
6,12
4,12

3.DB lateral raises 4X8-12
15lbs dumbells
12-12-12-12

4. Superset Barbell shrugs(8-10) with tricep pushdowns(15-25)
Barbell shrugs 205lbs, tricep pushdowns 65lbs
10,15
10,15
10,15
10,15

5. Plate pinch 2-3X2-3
2 thick 10lbs plates
these are seconds:

15-10-10 , 15-15-15
15-15-15 , 15-15-13
15-13-13 , 15-10-10

1. body weight pushups(regular) 3XMAX
28-20-15

2. Superset Pullups with face pulls 3-4x8-12
face pulls 100lbs, body weight pullups
8,12
8,12
6,12
5,12

3.DB lateral raises 4X8-12
15lbs dumbells
12-12-12-12

4. Superset Barbell shrugs(8-10) with tricep pushdowns(15-25)
Barbell shrugs 185lbs, tricep pushdowns 90

15,15
15,15
15,15
15,17
another set of pushdowns to strengthen my triceps

mistakenly did 15 reps on shrugs(lulz) and i guess that my first time doing the pushdowns wasn't 65 pounds, probably 80 or 75

didn't do plate pinches because i wasn't at the same gym and they don't have the same plates(sizes) and the grip killed me on shrugs, i really don't know why.. it's funny cause holding the 205 lbs was so easy last week and this week i could barely do 5 without dropping it(this is why i also deloaded).
Although nothing is wrong with shruging how much your grip allows you, dropping it on the spotters, lifting again and finishing that ****




meanwhile I ate

2 eggs,2 milk, 4 slices cheese, 2 bread, mac'n'cheese and a patty
i think i'm going to make the requirements without supps.

[DriveMyWhey]

ok so I got to a conclusion that my body is not built for WS4SB, simply that program isn't working for me(except explosive strength)


This is already the 2nd week of a program that Vermonta suggested for me:

Bill Starr's Beginners 5x5

set 1 35% of target set 2 70% of target set 3 80% of target set 4 90% of target set 5 target

Monday - Heavy Day
Powercleans - 5 sets of 5
Bench - 5 sets of 5, 1x10 weight from 3rd set ( add 10 rep pump sets after 8-12 weeks on program)
Squat - 5 sets of 5, 1x10 weight from 3rd set

Wednesday - Light Day
Powercleans - 5 sets of 5
Bench - 5 sets of 5, 1x10 weight from 3rd set
Squat - 5 sets of 5, 1x10 weight from 3rd set
set 5 use weight from 3rd set of Monday

Friday - Medium
Powercleans - 5 sets of 5
Bench - 5 sets of 5, 1x10 weight from 3rd set
Squat - 5 sets of 5, 1x10 weight from 3rd set
set 5 use weight 4th set of Monday

Leg extensions and leg curls 1x20 and 1x10 OR 1 set of Stiff leag dead lift each workout 1 workset




I thought it would be nice to start properly so I'm writing only now:

Today is yesterday's workout, and tomorrow's workout will be the day after tomorrow, next week I'll get everything to mon-wed-frid.


Power clean 105 lbs

Bench 130 lbs

Squat 175 lbs


Stiff leg deadlift 165lbs 10 reps

[DriveMyWhey]

Light day

Power cleans 90 lbs 5x5

Bench 110 lbs 5x5

Squat 150 lbs 5x5

SLDL 155 lbs 1x10

[DriveMyWhey]

Heavy day


Power clean 110lbs 5x5

Bench 135lbs 3 reps only, friend made me laugh, going to murder.

Squat 185lbs 5x5


SLDL 170 1x10

[DriveMyWhey]

Light day

Power clean 95lbs 5x5

Bench 115lbs 5x5

Squat 160lbs 5x5


SLDL 165lbs 1x10


GPP:
clean&press 65#
work 60 sec, rest 45 X 3
16-16-16

[DriveMyWhey]

i did this post today, to just say that I CAN DUNK!!!!!!

the low ring though(3 inches below official), but still that's an amazing accomplishment for me, i remember how i could barely touch the white celly thingy(lol actually don't know the name), now I CAN DUNK!!!


and yeah, I dunk from a dead stop, no running or anything, I bet that by the end of the year, I'll probably be 5'10, 170-180 lbs, and dunk that bitch, i'll dunk the official ring.

[correll28]

football is all about speed..make sure you do speed work and eat to get a clean body. there are millions of big guards out there..the good ones are strong and FAST

[DriveMyWhey]

I got convinced to do WS4SB again, in an other way.


Monday's:

Barbell bench
135 RM5

Decline DB bench
40's
10-10-10-10

DB row
70lb db
15,15 - 10,10 - 10,10 - 10,10

face pulls
100lbs
15-15-15-15

Leg raises
15-15-15

[DriveMyWhey]

though today is a day off I did static stretches for about 20 min
then basketball

[DriveMyWhey]

Yesterday

ME lower body


Squat 205 lbs RM5

Single leg squats, rear leg elevated, 25lbs dumbells
8,8-8,8-10,10-10,10

Pull throughs
120lbs
10-10-10-10

Wrist roller
10lbs
1 rollup+1 rolldown = 1 set
3 sets







I also played basketball two hours prior to the workout, so i could do better.
light weight buddy

[DriveMyWhey]

forgot to update.




RE upper body


Barbell pushups(unweighted)
30-18-18

Skull crushers
40lbs
4x10

Pullups(regular grip)
10-5-4-4

Cable lateral raises
20lbs
8,10-10,10-10,10-8,10
right shoulder stronger than left one
did another set for the left one

Alternate DB curls(seated)
25's
10,10-10,10-10,10

abdominal circut: crunches, leg raises, flutter kicks, V reaches
15,15,20,15 X 3


concluded my workout with destroying my triceps with pushdowns.

[DriveMyWhey]

Started today 40-30-30 diet, 3300 calories a day
250 pro
333 carb
110 fat



today's workout:

Bench RM3 145
can't believe i actually done it, any went so easy, i tried 140 at first, then 145.

Decline
45's(50's were used when i came looking for them, and still used when i finished with the 45's...)
4x10

DB row
75lb DB
10,10 X 4

face pulls
120lbs
4x15

Leg raises 3x15









can't wait for ME lower body

[DriveMyWhey]

Yesterday ME lower body


Squat 225 RM3

Single leg squats(back leg elevated)
30lbs dumbells
10,10 X 4

Pull throughs 120lbs
10 X 4
I thought the previous weight was 110, so i used the same weight.

Wrist roller
10lbs
last set i done 2 rollups and 2 roll downs.
i should mention here that now and last time i've done them, the arms fully were extended, makes it harder, and elbows are pretty much stiff.

[DriveMyWhey]

RE upper body


Barbell pushups(unweighted)
38-20-13

Skull crushers 40lbs
thick bar
4x10

Pullups(regular grip)
10-5-3-5

Cable lateral raises
20lbs
10,10 X 4

Alternate DB curls
30's
8,8-8,8-6,6

Abdominal circuit X 2




finished the workout with 2 sets of cable pushdowns


kinda fail on the pullups, but it's more because i couldn't get a serious warm up and the atmosphere in the gym i went to(not the one i did all my other workouts) sucks balls and is so small and crowded

[t_rave]

Try doing some deadlifts or powercleans if you're just trying to gain strength for football. I don't do Deadlifts right now because im an itoit and used bad form on heavy weight on way down.

[DriveMyWhey]

Try doing some deadlifts or powercleans if you're just trying to gain strength for football. I don't do Deadlifts right now because im an itoit and used bad form on heavy weight on way down.

i'm rotating the lifts every 3 weeks, i have a list already planned out, snatch grip deadlift in 4 weeks

[DriveMyWhey]

another PR!!!

bench was and is always a tough lift for me but i'm getting the feeling that i'm breaking through the barrier!!!


Bench press RM1 165lbs
target was 155, too easy, 165, maybe could 170.


Decline DB bench
50's
10-10-9-4

DB row
80lbs dumbell
10,10-10,10-10,10-12,12

face pulls
130lbs
15 X 4

[DriveMyWhey]

hell yeah son, squat pr, could even do more


Squat RM1 235
i felt kinda funny when doing 225 so i though 235 will be dog heavy for me, well it wasn't, and i had the best form, everything was tight and right, i could do 245 but not with that good form.

Single leg squats, back leg elevated
35's
10,10-10,10-10,10-8,5
this exercise is destroying my legs, on the 3rd set i had to do the the other leg each rep separately because i couldn't balance my self.

Pullthroughs
140lbs
4X15

Wrist roller
1st = 2 roll ups + 2 roll downs
3 sets

weighed in at 154lbs

[DriveMyWhey]

RE upper body(yesterday)

Swiss ball db bench
40's
15-12-10-9

Skull crushers
50lbs ez bar
10-10-10-9

bodyweight chins
10-5-4-5

cable lateral raise
20lbs
15,15-12,12-12,12-15,15
did another set of 5 for right shoulder because it's weaker

Alternate DB curls
elbows pinched to body
20-18-16
25's

abdominal circut
crunches, leg raises, flutter kicks, v reaches
X 3

[DriveMyWhey]

Monday


Close grip bench press(SUPER CLOSE)
115lbs RM5(yes weak, had rough day the day before)

DB floor press(50's)
15-13

Superset Seated cable rows(wide grip) with seated db power cleans
cable rows 130lbs, db power cleans 20's
8,8-10,10-12,12-12,12

db shrugs(85's)
10-12-12-12
(clearly grip on right hand is much weaker than the left)

seated incline db curls
20lbs(hate curls, yes weak on arms)
15-15-10-10

finished the workout with Y-T-W

and basketball... AND ****ED UP COMPLETELY MY FINGER!!!!!!
i played basketball, and i'm going for a dunk(well i can't dunk but as close as i can get) and this mother****er than can't play tries to block the ball and something happened to my finger(he didn't even touch the ball, only my finger), now i can't curl my finger(a part in it, not the whole) below 90 degress.

[DriveMyWhey]

tuesday

couldn't get to a gym, and i can't grip air in my left hand
but i didn't set on my ass doing nothing; i practiced vertical jumps(8x3) as i was supposed to do today, just without lunges and posterior chain work, and abs. i also worked on 40 yard dash technique and some broad jumps

[DriveMyWhey]

the plan was doing gpp today, no way.

i played some bball today, i can't stabilize the ball when shooting so yeah...
completely ****ed up, i don't know if i'll be able to do upper body work, i'll work on ONLY my right hand grip as it is weaker than the left on RE upper body.


i don't know if i'll be able to box squat or workout at all.




i can't believe this is happening, i can't workout and it's 4 month prior to the season. this is disaster, i'm still going to diet, and try to do everything i can.
my finger is wrapped with medical bands 80% of the day to eliminate any chances of hitting it.

[DriveMyWhey]

played badminton, soccer and basketball, then more basketball

then went to workout, amazing, purely amazing, no pain at all, although i skipped the grip work on the left hand and the shrug work completely.

swiss ball db bench
45's
12x4

straight arm pulldowns superset w/ band pull aparts
110lbs / 2 gray bands(close grip)(it's not actually the powerlifting bands, it's something "thera bands", surprisingly, it's not that easy, the gray ones are the hardest)
12,12 X 4

db lateral raises
20's
12x4

db tricep extensions
40lbs db
12-10-10-10

db holds for time(only right hand)
80lbs x 30 sec



finished with a crushing tricep work; pushdowns on straight bar; 70lbs x 20, 80lbs x 15
90 x 5





edit: just found out that the "finger on smooth part" is not the inside smooth but the outside smooth(not the knurl for powerlifting competition lol), means i was mad at light weight for nothing, what i've been doing is ridiculously narrow, about 2- 2 1/2 inches apart.

going to be a sweet workout also monday, can't wait, going to chop dem proteinz

[DriveMyWhey]

warmed up with a lot of basketball, very active playing, really focusing on changing directions when guarding and speed(yes ask "how the **** are you running so fast"), major lulz



Box squat, bellow parallel box
185lbs RM5
i guess when i was doing ws4sb more than half a year ago i wasn't really box squatting, just squatting for a touch-and-go on a box.
really hard.

Walking lunges, holding 50lbs dumbells
8 steps each leg X 4
last set done 9 steps each leg.

45 degree hyperextensions
holding 35 lbs plate
10-12-12
i've done them now properly(i think), i've watched how joe teaches the GHR and i've done the same thing, just on the 45 degree.
first time i actually felt the hammies on this exercise.

ab circut x 2
sprinter sit ups, v ups, toe touches, hip thrusts

[DriveMyWhey]

monday missed a workout and ate almost nothing

tuesday i had a good workout


DE lower body

vertical jump, trying to reach the lowest part of the board, i don't even think it was official height, i think it was a few inches below
3x8
i couldn't touch it, but once on the 7th set, i think it's a matter of form because when i was coming home and walking down the apartment hall, i tried to jump the same as the workout and i couldn't reach, and normally i can, so next workout i'll focus on form.

Barbell reverse lunge on a box
8,8-8,8-10,10
95lbs
box height is 2 fitness platforms

Romanian deadlift
185lbs
10-10-8

leg raise
15-15-15-15

[DriveMyWhey]

didn't workout almost the whole week, totally ****ed up everything.
on sunday i played some bball and have done grip work.
the same day i tested my vert at the same height like i've tried the DE day.
easily slamming the board, can reach ring, huge win, can't believe how much of moral and psychology goes into training.


Monday

****ty workout, probably because i've missed almost all of the damn workouts.

CGBP RM5 115(right grip)
i've focused on doing them with perfect form, really focusing on keeping elbows straight, harder, MUCH harder.

DB floor press 45's 15-14
this is the hugest fail in this workout.

superset seated cable rows(wide grip) with seated db power cleans
4x8 on both
130lbs and 25's.

db shrugs
85's
4x15

incline db curls
30's
8-5-3
lol

[StillFat]

what position you goin out for?

[DriveMyWhey]

what position you goin out for?

this is my first time playing football, ever.

since i have zero experience i probably can't play offense, and I have a very good attitude for defense and not to be cocky but on any sport I played I kick ass at defense.


so i'm thinking about playing safety, prefer strong safety

[DriveMyWhey]

Vertical jump to basketball rim
went jumping to an other basketball rim, a bit lower, touched only board, not even every rep
6 or 7 x3

probably what happened on sunday is because i was doing them reacted.

walking lunges 3x8 ea. leg
50's

45 degree hyperextensions
35lbs
4x12

leg raises
4x15

[DriveMyWhey]

stretches
some light basketball and light reacted jumps



weighed at 153.2 after the last week i haven't eaten anything.

[DriveMyWhey]

db bench on swiss ball
50's
15-12-9-10

straight arm pulldowns ss w/ band pullaparts
110lbs / 2 gray bands
12,12x4
narrower grip on the band

db lateral raises
25's
8-8-8-8
had some lean on some reps, i'm on 20's for a lot of time...

barbell shrugs ss w/ db overhead extensions
225lbs / 45lbs
10,10 x 4

heavy db holds x max time
90's
didn't count time but it wasn't much, after the barbell shrugs i couldn't grip much... lol

finished the workout with 70lbs 50rep pushdowns
then a few reacted verticals, hell yeah son, i'm so close to the official

[DriveMyWhey]

Friday's workout


Box squat 205 RM3

Reverse lunge on box(2 aerobic platforms)
115lbs 3,5
105 8,8-8,8

Romanian deadlift
205lbs 8-6-4
grip destroyed

ab circut x 3

[DriveMyWhey]

light basketball

today i found out a miracle - i can hold a basketball with the palm down(lol) without it falling off, i couldn't do that up to... 2 DAYS AGO


hell yeah son, i also got called monkey fingers for getting it, and i also can reach all the rims where i train except the official(highest is like 2 inches below official, maybe less).


the WS4SB template really shows off, especially on the field.





also i found out the my future school has made a prowler, sick mate

[DriveMyWhey]

the videos or link i add before workouts are addition to the warm up i do, never the warm up itself.




this is the plan for the next 3 weeks:


Monday - ME Upper Body

http://www.youtube.com/watch?v=cgxr6xAB5ZM

Incline barbell bench press
Week 1: RM5
Week 2: RM3
Week 3: RM3

Barbell pushups with legs elevated
2 X MAX (15-20 reps on 1st set)
will have to find a vest or load a bag

Superset Barbell rows and rear delt flies
3-4 sets of 8-12 reps
will do 8 reps on rows and 12 on flies

Barbell shrugs
4 sets of 15

db curls standing
4 X 8-15

Taking bus back and stopping 2 km(1.25 miles) away from my apartment, walking from there, that's about 15-20 min of walking time.




Tuesday - DE Lower Body

http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-03.html
last question

When warming up here before moving to the static hip flexor stretch i'll do:
2 sets of low pogo jumps of 30 sec
2 sets of high pogo jumps of 30 sec

Broad jumps 5-8 x 1-3

Barbell step-ups(box slightly above knee)
2-3 x 8-10

Stiff leg pull throughs 3x 8-12

spread-eagle sit-ups 4x15

Taking bus back and stopping 2 km(1.25 miles) away from my apartment, walking from there, that's about 15-20 min of walking time.




Wednesday -

Stretches-
Lower body - http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-03.html the last question
then some random static stretches, 2-3 for the hamstring and 1 for the quad
Upper Body - http://www.youtube.com/watch?v=cgxr6xAB5ZM
random static stretches, going to determine by the sore muscle, eg; if my chest hurts then i'll stretch it a bit more than others, and so on.


maybe some shooting to the basketball or just practicing my form on the 40 yard dash or vertical jump, nothing serious or taxing

Taking bus back and stopping 2 km(1.25 miles) away from my apartment, walking from there, that's about 15-20 min of walking time.




Thursday - RE upper body

http://www.youtube.com/watch?v=cgxr6xAB5ZM

Flat DB bench press(palms in)
3 X MAX
(105 sec rest)

Superset Lat Pulldowns(super close grip) with face pulls
3-4 sets of 8-12 reps
prolly going to shoot here for 10 on the pulldowns and 12 on the face pulls

standing db military press 4x8-15

Superset db shrugs(10 reps) with zottman curls(8-10 reps)
3 sets.

NO grip work, going to deadlift as ME the day after.
as a side note, even if you're deadlifting as a supplemental exercise don't train your grip the day before.
i'll get enough grip work from the shrugs





Friday - ME Lower Body

Rack Pulls(knee level)
Week 1: RM5
Week 2: RM3
Week 3: RM1

Barbell Bulgarian Split squat
3 X 6-12

Stiff leg deadlift with dumbells
3 X 12

AB circut

[DriveMyWhey]

I ****ING HATE SKIPPING WORKOUTS


I HATE WHEN MY DAMN PLANS ARE NOT COMPLETED




**** this ****, tomorrow i'll max at the incline AND do a DE Lower body

[DriveMyWhey]

from now on i'm not mentioning the i had good form on the bench, time to make it a standard.



FINALLY A GOOD WORKOUT

I've decided to max out on the incline and do the pushups and then proceed to the DE workout.


warmed up with intense basketball and dynamic stretches

Barbell Incline bench press
115lbs RM5

Pushups with feet elevated on bench
2 X MAX
17-15
wearing 30lbs bag



DE Lower Body

Board jumps
7 X 3
huge success over here, i don't know the length that i've jumped(although will check next week) but i'm surprised from what i've done.

DB step-ups
50lb db's
10,10 - 10,10 - 10,15
added the extra 5 reps to the right leg, much weaker than the left one
i had to break the sets a bit because my grip couldn't hold it for that much time, but break = 10 sec rest, no more

Stiff leg pull throughs
130lbs

Spread-eagle sit-ups
40lbs
4 X 15


Went for a walk, walked 18 and a half minutes.

[DriveMyWhey]

a little change in plans when doing back work

face pulls will be on monday and ive done today rear delt flies



Flat DB bench, palms in
45's
3 X MAX
15-14-12

Superset lat pulldowns(double-d handle) w/ rear delt flies
130lbs / 20's
10,12 - 10,12 - 10,12 - 10,12

DB military press
40's
9-8-6
my left front delt was in pain, from tueday's workout and the lack of stretches on wednesday.

Superset DB shrugs(with 1 sec pause at top) w/ zottman curls
95's / 30's
10,8 - 10,8 - 10,6


finished the workout with plate front raise, 35 lbs plate. 2 sets of 20 reps
and 70lbs straight bar pushdowns, 60 reps




no walk, i came home late and i need time to eat

[DriveMyWhey]

best workout i ever had

my goal today on the rack pulls was 235,


Rack Pulls
285 RM5

Barbell bulgarian split squat
95lbs
8,8 x 3

DB stiff leg deadlift
65's
4 x 12
huge success here too, 65's are mad easy but the range of motion i got while staying stiff is incredible, i've just started stretching recently and i can already touch the floor.
next cycle i'm defiantly going to do it from a box.
also, i've done it with 65's because my grip was destroyed from the rack pulls

bicycle crunches ,butterfly(my friend made up this exercise, i think, lol), suit case
2 sets, 15-20 reps



walked 15 minutes with a 25lbs bag

[DriveMyWhey]

i didn't add this in the original plan but GPP will be on saturday


I played 1 game of intense basketball which also was a warm up.
I can see that my GPP has increased because I can now finish an entire saturday game without the need for water or breathing heavily

main GPP session:

10 sets of 30 2-hand dumbell swings
1 min rest
30lbs dumbell
last set I've went for 50 swings

I chose 30 swings because this is the most similar time frame of a football play, and 20 swings just wouldn't feel GPP.


after the dumbell swings, I've stretches the whole upper body, focusing more on sore muscles, but still stretching every muscle, then i've proceeded to stretch my lower body, stretches everything and now i'm now i'm going to stretch the glutes a bit more because they are still very sore.


Went for a walk, didn't count time but was over 15 min.

[DriveMyWhey]

wow i really start to think that i wasn't meant to complete the ME upper body

I've (again) done the DE lower body and the main lift of ME upper body and his supplemental,
just when i thought things couldn't get any worse, i didn't get any stronger, at all... so i'm swapping the ME upper body main lift starting next week, it will be FAT BAR FLOOR PRESS(will wrap 2 towels where i grip on regular bar)
and to spice things up, i didn't bring the bag that fits a 35lbs plate into it(yes, just realized that i could put a 25 and a 10 or stack 10's... wow) so i've done the supplemental lift bodyweight.
It's also a huge manner of form, i think i try to much to keep my forearms straight, without this **** i can easily do the weight

ANYWAY

Incline barbell bench press 135 failed at 2nd rep

pushups w/ feet elevated on bench, 20 - 30


Broad jump - tbh, not much of an improvement
3x5

DB step ups
45's
3 x 8,8

SL pull throughs
140lbs, last set 150lbs
3x12

Spread-eagle sit-ups
4x15
45's

calf raise(developing the muscles on the center of the foot)





17 min. walk

[nrgline]

nice progress , me and you have similar stats and the same goals lol. i will be sure to keep reading your log. hopefully we both will reach our goals and be amazing football players

[DriveMyWhey]

nice progress , me and you have similar stats and the same goals lol. i will be sure to keep reading your log. hopefully we both will reach our goals and be amazing football players

thanks, i'll check your log too

edit: funny that you wrote that if you start something you want to get the best at it, so am i.
I started training for football a few month ago, 2 weeks later i found my self looking on NCAA's site on how to get accepted from canada, i hope to send the emails spring next year.



today's workout:


you can see that in the op of this log i had a 110-120 heart rate resting, check this **** out: today i measured at 94 !



DB bench press (palms in)
50's
15-13-11
when walking towards the 3rd bench i somehow messed my joint or muscle in my left deltoid, felt akward on the left delt.

Superset Cable pulldowns(double-d handle) w/ rear delt flies
first 2 sets 150lbs, last 2 sets 140lbs / 25's
4 x 10 / 12
I've lowered the weight on the last 2 sets because i felt pain, real pain in my left delt when doing these. come to think of it, 20lbs increase in 1 week on cable pulldowns is way too much anyway:D

DB seated military press
40's
10-10-8-6
here my left deltoid felt really good throughout the reps, i've also increased the number of reps and sets. i could do 45's, but i won't take any chances. i've really felt that this exercise is good on my shoulders and rotators cuffs, so i'll do some high rep empty or light weight bar military presses on re, me upper body days and wednesday's.

superset db shrugs w/ zottman curls
90's / 25's
4 x 10 , 10
my bad here, i thought last time i worked with 85's



overall good workout, i'm getting my weight back again while still on 12-13% body fat, weighted in at 156.7lbs.




i've also did a 20-30 min walk to school




and a few hours after the workout i played a bit basketball and resprained my finger, but i feel it's nothing serious, and also i've noticed that my vertical went down(can't touch the 2 below official rim, strong wtf), seriously, borad jumps and incline benching doesn't work for me, next week i'll do stair jumps, these will be my box jumps.


can't wait for tomorrow's workout; 3 plates is my goal!

[DriveMyWhey]

ok so instead of rack pulling for the above-the-knee position i've stacked 2 platforms and it now a #2 pin press, maybe even lower

Rack pulls
225 RM3
these are correct rack pulls

Barbell bulgarian split squat
105lbs
6,6 - 6,6 - 8,8

DB stiff leg deadlift
70's
3 x 12
last time i've done 4, 3 is the correct number

ab circut x 3 sets

[justin94]

If you're going to be playing strong safety, I suggest you work on your ability to change directions quick (ladder drills, practing the 20-y shuttle), and able to accelerate fast from 0 mph/kph(20-60m sprints, box jumps, power cleans, db snatches).

Always keep an eye on the QB for what play he's going to call. usually if he's looking to the side, both directions, he would throw to a WR. If he's not, he'll probably make a pass to one of the backs.

[DriveMyWhey]

If you're going to be playing strong safety, I suggest you work on your ability to change directions quick (ladder drills, practing the 20-y shuttle), and able to accelerate fast from 0 mph/kph(20-60m sprints, box jumps, power cleans, db snatches).

Always keep an eye on the QB for what play he's going to call. usually if he's looking to the side, both directions, he would throw to a WR. If he's not, he'll probably make a pass to one of the backs.

yeah i'm starting speed work in a week or two

[DriveMyWhey]

GPP -


Two-hand dumbell swings
35lbs dumbell
10 sets of 30 swings, last set went for 50 swings.


Have done foam roller on lower body, then gym closed, going to finish it up at home

[DriveMyWhey]

ok, so here are the changes;

ME upper body - will swap ONLY main lift to fat bar floor press

DE Lower body - will start Vertical Jump bible, so i`ll drop the dynamic effort main lift(box jump, etc) and do the plyometric workout, then procceed to lunge, posterior chain/hamstring and abs.



Exercise Week#1 Week#2 Week#3
Slalom jump 3x50 (per
leg)
4x50 3x50
Star jump (pause before each jump) 3x10 4x8 4x8
Power skipping 3x 30 yards 4x30 yards 4x30 yards
Side to side box jump (box around 12-18
inches)
3x8 4x8 3x6
1-leg step-up jump 3x8 (per leg) 4x8 (per
leg)
3x8 (per
leg)
Low squat ankle jump 3x30 4x30 3x30

[DriveMyWhey]

ok so today I went to a track and field meet/competition(never trained for this, went to skip chemistry test) and I've competed in the 100m, scored 5th place although i know if I had the right food work(running on your top part of the foot) i could have placed 4th or even 3rd, but a good thing is that I've learned the 3 point stance and the whole leaning process, and doing that in front of people, so it's ok. and besides, i haven't ran for a few years now, i bet that by the start of the season i'll be lightning fast.
but a ****ty thing is the weather, yesterday it was 25Celcius, I couldn't get sleep up until 1 AM from the heat, and it's funny because i can carry heat very easily(lived my whole life in Israel, no jew) but today It was 2Celcius, raining ALL day, and strong winds, and i had a huge head ache right before the me upper body.

now, the goal was to floor press 135, i've met that goal, but i felt disappointed, it's only 1 damn plate, but i do have the elbows tucked and everything... ANYWAY, the rest of the workout went great, especially the back work, i have a pretty strong and big back(relatively) so i love back work, especially rows.





ME upper body


Floor press(not fat bar, bleh)
135 RM5

Weighted Pushups w/ feet elevated on bench
37lbs vest
20-15

Barbell Rows ss w/ seated face pulls
135lbs / 140lbs
8,12 X 4

Barbell shrugs
205lbs
3 x 15
was hard to grip


finished with this:

straight bar pushdowns -
70lbs - 15 reps
80lbs - 10 reps
90lbs - 8 reps
100lbs - 6 reps
110 - 5 reps
120 - 4 reps
130 - 3 reps
140 - 2 reps

no rest at all

I'm going to finish the same the next RE upper body workout, i think it's going to have good impact on the floor press, so without any bull**** i'm putting now a goal for this monday - 150lbs for 3 reps, no excuses, that's the minimum



also looking at my self in the mirror i think i dropped a percent of body fat

[DriveMyWhey]

injury thread:

http://forum.bodybuilding.com/showthread.php?p=335228591#post335228591




I've done the Vertical Jump bible plyometrics workout plus the lifts

slalom jump 3x50
star jumps (with pause) 3x10
power skipping 3x30 yards
side to side box jumps(jumped on bench, bench height is about 13") 3x8(each ground contact is one rep)
1 leg step up jump 3x8(per leg) this is where it started
low squat ankle jump 3x30


step ups
50's
6,6 - 6,6 - this is where it ended, i was and am right now, VERY CLOSE TO A SERIOUS INJURY

Stiff leg pull throughs
3x8
150, last set 170lbs(went 150 first because of the back, seems like laying off from the step ups for a few minutes have reduces the pain)

spread eagle sit ups
45
4 x 15


have put an another gpp day :

dumbells swings
45lbs dumbell
5 x 20
last set 30 swings




since i've started the WS4SB template and of course the illateral leg movements i've got this stupid pain in my ass and lower back

[DriveMyWhey]

db bench(palms in)
55's
13-8-6

rope pulldowns(double-d handle) ss w/ rear delt flies
150lbs / 25's
8,12 x 4

db military press(seated)
45's - 8,8,6 then switched to 40's - 8 reps

db shrugs ss w/ zottman curls
100s / 30's
10,8 x 3
pausing at top on shrugs


finished the work out with:

rope pushdowns -
70lbs - 15 reps
80 lbs - 10 reps
90 lbs - 8 reps
100 lbs - 5 reps
110 lbs - 4 reps
120 lbs - 3 reps
130 lbs - 2 reps

[DriveMyWhey]

when the driving to the gym i've smashed a bit my dad's front bumper(i'm a good driver so it's a huge surprise for me), and hell no, even smashing the front bumper won't take me down, i've pr'ed today despite this.






Rack pulls RM1
255lbs
target was 245lbs
no belt

DB stiff leg deadlift
80's
8,8,8 then did a 20 rep set with the 70's

ab circutx3



i've also bought chalk, works great. i've got all pumped up and i've did the same things as the hardcore guys from the movie strong lol... clapping to make a cloud, take the breath in the belly and rip it.

[Beastmode475]

Dude football is the ****ing best I can't wait to play next year spring workouts are comming up soon hell yeah just keep your head on straight and hit the **** out of someone bro

[DriveMyWhey]

Dude football is the ****ing best I can't wait to play next year spring workouts are comming up soon hell yeah just keep your head on straight and hit the **** out of someone bro

hell yeah




Saturday's:

started with GPP -

Two-handed kettlebell swings
45lbs dumbell
i'm sure that i counted 9 sets, but my timer says 10...
but the reason i didn't do another one in case is because i tore my pinky to the flesh and my scratched my forearm with the ipod when doing the swings.
i tried to grip but the pain is so bad, now it's getting better though


then i went to plometrics, did about 3/4 of it and my dad came to the gym(lol) and we had to go so yeah...

[DriveMyWhey]

if anyone is following my log, if you can help me here i'll really appreciate it and reps for life


First of all, is Vertical Jump Bible's plyometrics program is good enough for football or should i find something else?
Secondly, what kind of agility work should i do? should I buy an agility ladder? what to do with it?

Now, can I do both plyometrics and agility on the same day?
How many times a week should I be doing plyometrics and agility?





I thought about doing WS4SB 2 for the pre-season, it looks much more built wisely than the WS4SD 3 speed&conditioning.
I think i'll do it with addition of a bit strongman and balance.


pretty much this: http://www.defrancostraining.com/articles/38-articles/64-westside-for-skinny-bastards-part-ii-.html


also, on strongman conditioniong will do farmers walks, kettlebell and grappler training

[DriveMyWhey]

scratch the last post, going to do speed work on WS4SB 3, the first 3 weeks i'll copy what joe puts for an example, then will switch to a linear speed/changing direction speed days.


today's

wow, putting high short-term goals is really a good thing, obviously 15 lbs increase from decreasing just 2 reps is high(especially at my low level lol), but 20?

Floor press
155lbs RM3
tried 185 couldn't do one, tried 165 and done two. next goal - 175. NO EXCUSESS

DB floor press(palms in)
50's
20-15

t-bar rows(not supported) ss w/ incline rear delt flies
3 plates + the bar / 20's
8,12 - 8,12 - 8,12 - 12,12

db shrugs
4x15 pausing for a sec at top
90's

cable curls
100lbs
12 , 12 , 10 , 8


as i've seen that this heavy finisher works:

straight bar pushdowns

70lbs - 15
80 - 10
90 - 8
100 - 5
110 - 4
120 - 3
130 - 2
140 - 2
160 - 1

db shrugs non stop for 60 sec.
70's
shrugging non stop as fast as possible, feeling dem' burn.




my protein tube has only 1 scoop left, and no money to buy new one. i'm sad.

[DriveMyWhey]

today was my first speed day, i feel good about it, i took videos for evaluation of technique and my friend timed me when i started, but the whole day i'm pretty down because my protein tube is empty and i have financial problems to buy normal foods so i'm going to load on carbs, at least i have that.



anyway, here's what i had done today:

i've warmed up good(was running on grass outside, was windy a bit) for about 30-45 mins.

the measurements are hella incorrect, the 10 yard is about 1 yard off, the 20 yard is about 2-3 off and the 40 is 3-5 off.


10 yard sprints - 10 sprints - 1 min rest
my friend timed me here, my first one i got 1.9, his stopwatch doesn't say more, then i got 1.8, then he left, i think i did a 1.7 at least, next week i'll try to get a partner.

20 yard sprints - 6 sprints - 2 min rest.

40 yard sprints - 4 sprints - 4 min rest.



FlyWXJnon6g&feature=channel_page

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e2NS4nNWnWI&feature=channel

[DriveMyWhey]

stretched out, played a bit basketball, and went for a 15 min walk.

didn't eat enough, no going to shower and sleep, tomorrow is another day i'm going to blast.



although starting to gain weight dirty, fullbacks and 12% body fat doesn't get a long, time to pack on some serious weight

till i buy a new protein tube and get some money, my protein intake will be moderate and fat moderate and carbs high

[justin94]

Start conditioning now considering that you'll be playing in three months. Try replicating movements ON the field.

Resting, a typical set lasts between 5-15 seconds, and the average football play lasts like 10 seconds. While you rest for 2-4 minutes between sets, you only get 20-30 seconds of rest between plays, and these plays, you are using maximum effort, meaning you're explosive 100% of the time. What you want to do is sprint for 30-yards and then take 25 seconds of rest, and repeat this ten times. You get to rest in the weight-room, but you get minimal rest between plays.

Start super setting power cleans with another compound lift. Instead of standing or sitting around in the gym resting for your next set, stand up and do a some high-knees and knee-jumps. It's conditioning, you want your mind and body to able to adapt to this kind of training so you can handle it on the field. Same for agility, same concept as sprints, just alternate them every other footwork speed workout

[DriveMyWhey]

Start conditioning now considering that you'll be playing in three months. Try replicating movements ON the field.

Resting, a typical set lasts between 5-15 seconds, and the average football play lasts like 10 seconds. While you rest for 2-4 minutes between sets, you only get 20-30 seconds of rest between plays, and these plays, you are using maximum effort, meaning you're explosive 100% of the time. What you want to do is sprint for 30-yards and then take 25 seconds of rest, and repeat this ten times. You get to rest in the weight-room, but you get minimal rest between plays.

Start super setting power cleans with another compound lift. Instead of standing or sitting around in the gym resting for your next set, stand up and do a some high-knees and knee-jumps. It's conditioning, you want your mind and body to able to adapt to this kind of training so you can handle it on the field. Same for agility, same concept as sprints, just alternate them every other footwork speed workout

sounds good about being in motion when resting, my rest periods are never more than 1.5 minutes except the set before the ME exercise, the first RE exercise and thats it.


wait, you recommend box squatting heavy with short rests? i'm doing my plyo's with short rests and will do the always-in-motion thingy at rests.
and power cleans - i get the same and even better effect out of box squats.

but still, thanks

[DriveMyWhey]

re upper body

from now on, except ME exercises, last set will be all-out, always


long, but intense workout


dips
25lbs + bodyweight
13-10-12
next week i'm staying with the same weight and banging out at least 15-13-12

seated rows ss w/ standing scarecrows
absolute perfect form on rows and scarecrows
medium grip, 120 lbs / 30lbs

barbell shrugs
245
10-10-12
last set went all-out till my grip killed it.

hammer curls ss w/ overhead tricep extensions
30's / 90lbs
10(each) , 15 - 10 , 15 - 15 , 23

grappler twists(bar at hip height)
bar + 25lbs
not sure how to do this properly, but my forearms burned on the last set.
mad easy, 3 sets of 60 sec work.


finished with V-bar tricep pushdowns, 80lbs, 50 reps

Y-T-W - 15 reps on every exercise, 10 lbs dumbells


lower body - foam roller and stretching

[DriveMyWhey]

uhhhhhhhhhhhhhhh i hate when stuff are not organized, i always feel like i'm doing something wrong, so i'll lay out what i'll be doing next week.

Between all sets I'm going to move constantly, not sit and wait.

Monday - ME upper body


1. Barbell floor press RM1
2. DB floor presses(palms in) 2 X MAX (First set must be 15-20 reps)
3. Superset T-Bar rows with incline rear delt flies. T-bar will go 8 reps and flies 12, last set goes till failure.
4. Dumbell shrugs. 4 sets of 15 with a pause at the top. Last set goes till failure.
5. Straight bar, medium grip, cable curls. 4 sets of 8-12 reps. Last set goes till failure.

Lower body "agile 8"

Tuesday - DE lower body

Warm up also includes agility drills.

1)Sprints

1. 10 - 10 yard sprints. 1 min rest.
2. 6 - 20 yard sprints. 2 min rest.
3. 4 - 40 yard sprints. 4 sprints.

2) Plyometrics

1. Slalom jump 4x50
2. Star jump 4x8(pause each rep)
3. Power skipping 4x30 yards
4. Side to side box jump(box 12-18 inch) 4x8(each ground contact is one rep)
5. 1 leg step up jump 4x8(per leg)
6. Low squat ankle jump 4x30

Glute and lower back stretches later in the day.

Wednesday - Stretches and balance work

Foam roller, dynamic and static stretches of the body, no serious warm is required.
Balance work - stand on basketball for long as possible, only 3 sets, longest set is only written(last time i got 17 secs).

Walk 15-30 min.

Thursday - RE upper body

1. Dips. 3 X MAX. This week stay with the same weight(25) at get more reps(15-13-12 AT LEAST)
2. Superset Seat cable rows, medium grip with standing scarecrows. Both 12 reps, both with perfect form. Last set go till failure.
3. Barbell shrugs. 3 sets of 10 reps. Last set go till failure.
4. Superset Hammer curls(10) with overhead tricep extensions(12-15). Last set go till failure
5. Grappler twists at hip height. 3 x 1 min.


Lower body stretch "Agile 8".


Friday - ME Lower body

1. High box squat(1" above perallel). RM5. Not real RM.
2. 45 degree hyperextensions. Weighted bag + Holding a plate. 3 sets. 8-12 reps.
3. Sprinter sit-ups. 3 X 20 reps.
4. Farmers walks. 4-6 sets. 40 yards. 1-2 min rest.



Saturday - Conditioning and changing direction workB]

Warm up will include agility drills.


1) Speed

1. 20 yard shuttle. 3 shuttles to each side. 45 sec rest.
2. 60 yard shuttle drill. 4 shuttles. 45 sec rest.
3. 3 Cone drill. 3 reps.

2) Plyometrics

1. Slalom jump 4x50
2. Star jump 4x8(pause each rep)
3. Power skipping 4x30 yards
4. Side to side box jump(box 12-18 inch) 4x8(each ground contact is one rep)
5. 1 leg step up jump 4x8(per leg)
6. Low squat ankle jump 4x30.

3) Kettlebell/Strongman Conditioning.

Whenever i'll have the chance to do car pushes i'll do them, if not chance then heavy kettlebell(dumbell) Work:
1. 4 sets of two-handed swings. 8 reps each.
2. db snatch. 3x3(might be pushing over the edge?)


Stretch lower body "Agile 8".

Walk 15-30 min.

[B]Sunday - Glute and lower back stretch

[justin94]

sounds good about being in motion when resting, my rest periods are never more than 1.5 minutes except the set before the ME exercise, the first RE exercise and thats it.


wait, you recommend box squatting heavy with short rests? i'm doing my plyo's with short rests and will do the always-in-motion thingy at rests.
and power cleans - i get the same and even better effect out of box squats.

but still, thanksLol except when it's ME of course, below 5-reps maximum.

[DriveMyWhey]

ME lower body


High box squat(18" box) 225 RM5(not real RM)
left lower back hurts again, i think it's because i have this damn scoliosis.

45 degree hyperextensions
45lbs + bodyweight
3 x 12

sprinter situps 3 x 20

farmers walks - walking around the machines and benches, will check next week what distance
85's
4 trips.

[DriveMyWhey]

bleh, missed the workout because i had to go fishing with my uncle(and get 100$ from my mom, going to buy a new protein tube)







also, figured out that eating 220g of protein at this stage is not necessary, so i`ll lower it.


i`m going to gain weight dirty until July 18, by that time I will be 167lbs. what i hope for is that what the scale showed a few days ago is without liquids and i didn`t eat well the day before. so i might be 158-160, if so, i`ll rethink if to bulk dirty nevertheless and be even heavier, or ease up and be 172 by the start of the season as planned.

This week I`ll be nazi, no friends, no distractions, straight diet and training. I`ll eat exactly:

3410 calories,
170g protein(20%)
468g carbs(55%)
94g fat(25%)

GRAMS PER MEAL
CARBS 93.6g

PROTEIN 34g

FAT 18.8g

now, from the looks of it, it do looks a bit extreme as far as pro-carb-fat breakdown goes, but, they do recommend 1/lb, and i already exceed it by 15g, once i get my protein tube, i`ll ramp up the protein intake by 46g and even up a bit the percentages.


nevertheless, i`ll try to keep my diet as clean as possible, will chip in cookies here and there, and pancakes, but no straight sugar as sweets, jelly **** and stuff like that.

[DriveMyWhey]

had a weak workout today, i don't think it's the diet because this is my 2nd day with it, i haven't slept well(6 hours) but surprisingly i woke up easily, could also be bad exercise selection, i've had great results with the pushups but now switching to db floor presses it's all messed up, maybe i've gone a little too far and floor pressing isn't necessary.

i don't think that macros can change performance and this level and age, anyway i'll see the results on friday workout.



Floor press
155 couldn't do even 2 reps

DB floor press(palms in)
55's
15-8

superset t-bar rows(unsupported) 3X45lbs + 1X25 + bar with incline rear delt flies
8,12 - 8,12 - 8, 12 - 8,12

db shrugs
95's
4x15
pause at top for 1 sec

cable curls
100lbs
12-12-10-10


finished with straight bar pushdowns, 50 reps, 90lbs, then 100lbs 20 reps drop set.

[DriveMyWhey]

warm up + agility drills

10 sprints of 10 yards
6 sprints of 20 yards
4 sprints of 40 yards

1 tbs of dextrose

1. Slalom jump 3x50
2. Star jump 4x8(pause each rep)
3. Power skipping 4x30 yards
4. Side to side box jump(box 16 inch) 4x6(each ground contact is one rep)
5. 1 leg step up jump 3x8(per leg)
6. Low squat ankle jump 3x30

3 tbs dextrose



feeling very tired right now, meh...

[DriveMyWhey]

stretching the whole body




exams are coming next week and i have ton of work to do, will have to cut on resting time(except the last set of ME exercises) and stretching.



yesterday and the day before yesterday did my regular diet(30-40-30) with more carbs, weighed 158.6 today!

[DriveMyWhey]

re upper body

from now on, except ME exercises, last set will be all-out, always


long, but intense workout


dips
25lbs + bodyweight
13-10-12
next week i'm staying with the same weight and banging out at least 15-13-12

seated rows ss w/ standing scarecrows
absolute perfect form on rows and scarecrows
medium grip, 120 lbs / 30lbs

barbell shrugs
245
10-10-12
last set went all-out till my grip killed it.

hammer curls ss w/ overhead tricep extensions
30's / 90lbs
10(each) , 15 - 10 , 15 - 15 , 23

grappler twists(bar at hip height)
bar + 25lbs
not sure how to do this properly, but my forearms burned on the last set.
mad easy, 3 sets of 60 sec work.


finished with V-bar tricep pushdowns, 80lbs, 50 reps

Y-T-W - 15 reps on every exercise, 10 lbs dumbells


lower body - foam roller and stretching

dips
25lbs + bodyweight
15-11-7
this is bad, probably due to weight gain

seated rows ss w/ standing scarecrows
140lbs(medium grip) / 30lbs
12,12 - 12,12 - 17-15

barbell shrugs
255lbs
10-10-7
grip wouldn't bear the weight

hammer curls ss w/ overhead tricep extensions
35's / 70lbs
last week i've probably done them with high-cable and not low-cable
20(10 ea. arm) , 15 - 20 , 20 - 30 , 15(80lbs)


high rep tricep work as finisher doesn't work for me, so i'll stick to this finisher till my body adopts and then i'll do high reps

rope pushdowns finisher

100lbs - 20 reps
70lbs - 20 reps
80 lbs - 12 reps
90 lbs - 10 reps
100 lbs - 8 reps
110 - 6 reps
120 - 4 reps
130 - 2 reps
140 - 1 rep
100lbs - 10 reps



agile 8 lower body

[DriveMyWhey]

tomorrow will go to another 5RM, WILL DO more weight.

also, next ME upper body will be rack lockouts and I WILL SMASH


for motivation for monday's:

[youtube]watch?v=A3qePb1JNeQ&feature=channel_page/youtube]



DON'T TOUCH IT!

http://www.youtube.com/watch?v=A3qePb1JNeQ&feature=channel_page

[DriveMyWhey]

ME lower body


High box squat(18" box) 225 RM5(not real RM)
left lower back hurts again, i think it's because i have this damn scoliosis.

45 degree hyperextensions
45lbs + bodyweight
3 x 12

sprinter situps 3 x 20

farmers walks - walking around the machines and benches, will check next week what distance
85's
4 trips.


tomorrow will go to another 5RM, WILL DO more weight.

also, next ME upper body will be rack lockouts and I WILL SMASH


for motivation for monday's:

[youtube]watch?v=A3qePb1JNeQ&feature=channel_page/youtube]



DON'T TOUCH IT!

http://www.youtube.com/watch?v=A3qePb1JNeQ&feature=channel_page

High box squat(18") RM5
240! HELL YEAH SON 15 LBS PR IN A WEEK!
and i could bust 2 reps more for sure, very good form was in all reps.

45 degree hyperextensions
holding 35lbs plate + 25lbs in a bag
3x12, last set 15.

sprinter situps 3 x 20

farmers walks, less machines to move around because most of them i had to move laterally and not linearly, but still had to turn about 5-6 times.
distance is about 50 yards.
85's, 4 trips(gym was closing).


i feel so good about this workout, but again i've lost weight, how did this happen? i've ate exactly and and even, always i ate a bit more just in case, and i did gain weight(158 the day before yesterday) and now 154? how? well, sitting crying about it won't change anything, time to hit the kitchen... for the 6th time !

next week i'll go for a rm3 pr, if i pred 15 lbs today, i bet i can pr 30 next week! if everything goes by plan, i'll be box squatting 1.7 my body weight.


didn't use belt, might use next week. can't wait lockout some heavy stuff this monday!!!



oh, and if someone beside me actually reads this, the tip squeeze the bar is really important, all my time squatting at rippetoes i've overlooked this tip.
squeezing the bar = gives you most stabilization, confidence and i guarantee that confidence can help you move much more poundages that without it. motivation is a huge thing too.

[DriveMyWhey]

also, i didn't write the indicator exercises, so here they are:

barbell squat
vertical jump
bench press
haven't decided yet the other upper body exercise, not sure if to put in chin ups because i need to get gain weight and it will lower my numbers at chins, but on a side note before i started the program i couldn't do 9 pullups, now i can do 15, maybe more, i'm not going to test them thought because this is defiantly not the time, only pushing movements.

[DriveMyWhey]

also, here are some measuerments, i'll check this post again in a month and see how much i've added if anything:


30" waist(belly button line)
36" hips

[DriveMyWhey]

i want somehow still to do 2 sprint days but also do plyometrics, but also heavy kettlebell work instead of strongman, and an ME upper day, and recover from it... lol what do i do?


maybe the next cycle, when i finish school, i'll do ws4sb 2 type of program, just instead of strongman i'll do heavy kettlebell work and farmers walks.


it really bugs me how defranco puts a strongman day in ws4sb, but in his article "strongman training for athletes" he says he puts away me lower body completely and does strongman instead, but in the movie they still do strongman training on saturday, and it was pre-combine...

i'm confused, i think i'll do ws4sb 2 for a cycle and see if i overtrain, will ask for advice from fullback

[DriveMyWhey]

missed a workout, went fishing with friends, ate a lot of meat, cought 7 fish.


will only test vertical and reactive vertical toady, no speed work because it will hinder me from tuesday's speed work and no kettlebell/strongman because it will hinder tomorrow and the rest of the week's workout.

[DriveMyWhey]

missed a workout, went fishing with friends, ate a lot of meat, cought 7 fish.


will only test vertical and reactive vertical toady, no speed work because it will hinder me from tuesday's speed work and no kettlebell/strongman because it will hinder tomorrow and the rest of the week's workout.

tested vertical and reactive vertical, no exact numbers, but reactive is lower than vertical.

did lower body stretching.


the pork i ate yesterday doesn't reflect good on today's workout, i don't feel like moving and wasn't very agile. pork = bad. maybe also because i slept too much, 10.5 hours as opposed to 8. i think that deviation for the normal will hinder you, doesn't matter if its more or less. i mean, 8 hours is bullseye, maybe 8.5, 7 will be tired, 10 will be oversleeping too.

[DriveMyWhey]

i missed a workout, had to do some important stuff, already used 2 of my dirty meals for the week. but on the other hand, it might just be what my body needs - a break for "heavy" pressing.


anyway, next week on ME upper boy i will close-grip rack lockout, supplement lift is alternate db bench(palms out)


next rep upper body will be seated half-presses for heavy reps

next me lower body will be box squat on foam(will be my couch pillow LOL), will update later on box height

[DriveMyWhey]

meh after skipping 2 workouts and stretching day

i have my last exam tomorrow on math and i have good feeling about the tests, i hope i'll do good.


dips
25lbs
14-12-8
last set at 8th rep i got a huge pain in the back of my head, soon enough it moved to the neck, my neck is VERY tensed. i'll do a 3-5 min cold shower to neck and a massage.
i could do at least 3 more reps.

regular bar cable rows ss w/ scarecrows
good form on both
140lbs/30's
20,20-20,20-17,20-17,20

plate raise ss w/ dumbell lateral raise
much better form, elbows are straight/almost straight, as opposed when was doing with 45..., also dumbells were 15lbs and not 20's, cleaned up the form here too and 2 elbows are not straight(right one has more problem to be straight than the other, no homo)
35lbs plate / 15lbs dumbells
4 X 15,15

barbell shrugs
235lbs
3x10
sneaked in a rep or two in the sets, moar weight

hammer curls ss w/ overhead tricep extensions
35's / 90lbs
10(each),10 - 10,10 - 10,15


i love hammer curls;)


finished with rope pushdowns, perfect form
80lbs
1 min of work


lower body stretching

[DriveMyWhey]

HELL YEAH SON


when i first posted the goal of 270 i couldn't believe i could get under that kind of weight, but HELL YES, 270 3 reps, and i could squeeze out more
i also weighed in at 158lbs after dump and small breakfast
with belt

45 degree hyperextensions
holding 45 lb plate(gotta find a way to get more weight for me here)
3x20

sprinter sit ups
3x20

farmers walks
6 trips, 85 lbs dumbells


finished with 50 bodyweight hyperextensions

did upper body stretching




also next re upper body won't be seated-half presses, these will be my tricep work on re reptition, but main lift on re upper body will be neutral grip pushups(hands gripping on light dbs), weighted of course, debating if to put on a 25 or 35 or 45 plate, 3xmax

[DriveMyWhey]

ME upper body
Rack lockouts(there are only 2 pins in the squat rack, so 2nd pin)
160lbs RM5

Alternate DB bench
40's
30(ea. 15) , 33
works the stability like a mother****er, hard as hell

DB rows ss w/ seated DB "power cleans"
95lbs / 25's
8(each),10 - 8,10 - 8,10 - 13,12
did a few reps extra here and there with the right arm because its weaker

Behind the back barbell shrugs
205lbs
4 X 15

Barbell curls ss w/ Barbell skull crushers
65lbs on both
10,8 - 8,8 - 9,9
hard on the left arm joints when doing skull crushers




long workout

[DriveMyWhey]

everything got mixed up, the grass is not marked yet and i had no one to test my sprints. ****ty day


turns out no practice will august 23rd, so i'll do WS4SB II and see how it goes.
this means that this week i'll skip on a lower body ME, and the ME upper body and ME lower body will be cycled diffrentely(ME upper body changes in 2 weeks, ME lower body in 3 weeks).
i'll try to work the RE upper body with the ME upper body, and sprinting with the ME lower body.
strongman is on its own



today will do sprints, my buddy will time me

[DriveMyWhey]

ME upper body
Rack lockouts(there are only 2 pins in the squat rack, so 2nd pin)
160lbs RM5

Alternate DB bench
40's
30(ea. 15) , 33
works the stability like a mother****er, hard as hell

DB rows ss w/ seated DB "power cleans"
95lbs / 25's
8(each),10 - 8,10 - 8,10 - 13,12
did a few reps extra here and there with the right arm because its weaker

Behind the back barbell shrugs
205lbs
4 X 15

Barbell curls ss w/ Barbell skull crushers
65lbs on both
10,8 - 8,8 - 9,9
hard on the left arm joints when doing skull crushers




long workout

forgot to mention:

rack lockouts are with a close grip

after db rows and seated db power cleans
i've did also
cable w-bar front raises ss w/ cable lateral raises
60lbs / 30lbs
8,8(ea.) - 8,8 - 12,10

[DriveMyWhey]

eating that much without supplements is getting really really hard, gotta get my money this weekend.

RE upper body

neutral grip(holding on dumbells) pushups
with 37lbs bag
max reps in 30 secs X 3 sets.
17-15-17
last set was all-out

Chinups ss w/ rear delt machine
bodyweight / 110lbs
15,12-13,12-8,12-8,15(failure)

DB lateral raise(dumbells are almost touching each other on top) ss w/ seated external rotator work.
15's / 10 lb plate
15 , 20(each arm), 15,20 - 15,20 - 17,20(failure)
since external rotator work is a rehab exercise and is used to keep the shoulders healthy, no more, i'm keeping high reps low weight.

DB shrugs(10)(paused) dropset to 15(not paused)
100's and 60's
10,15 - 10,15 - 10,20

Incline, elbow out tricep extensions
25's
12, 12, 12, 14(failure)

Low-cable pulls-in ss w/ DB side bends
130lbs / 40lbs
3x15

[DriveMyWhey]

was tired of yesterdays workout




Strongman day

Fat bar(wrapping towels around bar) deadlift(bar is resting on 1 platform)
185lbs
max reps in 60 sec of work
2 sets
6 , 8

clean and jerk
115lbs
45sec of work
2 sets
5 , 7

heavy DB holds
100's
3 sets X max time
25 secs , 25 secs , 25 secs
left hand has a much stronger grip, so i did some extra work for right hand with a 70lbs dumbell x max time(45 secs)




did Agile 8.



goals for next week:

fat bar 185lbs deadlift, get 10 reps on first
clean and jerk get 10 reps on first set
heavy db holds get at least 30 secs on 1 set.

[readyforthepain]

goodluck with everything dont give up come check my log out if you have time.
http://forum.bodybuilding.com/showthread.php?t=116817591

[DriveMyWhey]

i'm believe in forcemajor and i don't think that its a coincidence that i've came across this program that i've thought of doing in the past, in the day the my dad's wife flew visiting her parents(she's pretty much the reason for everyday that i didn't get my diet perfectly or had a bad day, also i heard stress has a lot of effect), so i'm going to hit this at full speed:

Bill Starr's Beginners 5x5

set 1 35% of target set 2 70% of target set 3 80% of target set 4 90% of target set 5 target

Monday - Heavy Day
Powercleans - 5 sets of 5
Bench - 5 sets of 5, 1x10 weight from 3rd set ( add 10 rep pump sets after 8-12 weeks on program)
Squat - 5 sets of 5, 1x10 weight from 3rd set

Wednesday - Light Day
Powercleans - 5 sets of 5
Bench - 5 sets of 5, 1x10 weight from 3rd set
Squat - 5 sets of 5, 1x10 weight from 3rd set
set 5 use weight from 3rd set of Monday

Friday - Medium
Powercleans - 5 sets of 5
Bench - 5 sets of 5, 1x10 weight from 3rd set
Squat - 5 sets of 5, 1x10 weight from 3rd set
set 5 use weight 4th set of Monday

1 set of Stiff leag dead lift each workout 1 workset

[DriveMyWhey]

ok this is what i'll do:

Monday - AM: Position specific drills, PM: Heavy day
Tuesday - Plyometrics, footwork, foam rolling and stretching
Wednsday - AM: Change of direction focus, PM: Medium day
Thursday - Foam rolling and stretching
Friday - AM: Linear speed, PM: Light day
Saturday - Plyometrics, footwork, foam rolling and stretching


heavy schedule, but i have heavy expectations.

[DriveMyWhey]

doing University of Florida's position conditioning, linear and changing direction focus is by defranco's.



AM workout:


Linebacker position conditioning

http://img354.imageshack.us/img354/7744/83690193.jpg




felt good, i feel its kinda a mix of linear and changing direction workout, which is good.

warmed up with 500 jump rope, high knees, butt kicks etc.
finished with 100 jump rope.

[DriveMyWhey]

PM:

oh lawd


Power clean 130lbs(went pretty easy, next week will record form)

Bench 150lbs
tried 155 before the 150, last rep failed(target for next week)

Squat
205lbs
tried 235 and was worn out, same for 225, probably too tired from power cleans and bench, but still 205 is NOTHING.


Romanian deadlift 185lbs 10 reps






to conclude the workout - i have literally wasted 2.5 month of my training, which were EXTREMELY crucial to my success in the upcoming year in football and thus may have effect on my chances to get a scholarship. DeFrancos training is a new method to train, and HE has developed stunning athletes, but truth is that traditional training also WORKS.

I've probably increased my bench by about 10 pounds in the last 2.5 month, i could have done that 2 weeks on the program, about 15 for the squat, same thing.
power clean have increased over a bit, but thats it.


I don't feel down on my self because this is how you learn but hell couldn't i learn that earlier...



meh, i bet i'll get some serious gains from this linear program

[DriveMyWhey]

did footwork and foam rolling


decided to drop completely plyometrics, i'm not a pussy or anything, but training smart is as important.

power cleaning 3 times a week is enough plyometrics, also 3 speed training are going to develop vertical too, and besides, i've reached my vertical goal up until september(touch the rim, running vertical).

[DriveMyWhey]

AM: will not do AM workout, my right eye has swollen up and if i won't treat right away i'll **** my self for the rest of the week.

[DriveMyWhey]

today's canada day; i tried to go to the gym but no luck

[DriveMyWhey]

squat 205
5-5-2

bench 135
5-5-5

deadlift 225
5

tricep dips + 35lbs
3x8

[Jase_01]

Hey Bud,

Subbed !!

You look like your doing great and coming along with some good progress along the way, congrats.

Goodluck with everything, come check my journal doing WS4SB III.
http://forum.bodybuilding.com/showthread.php?p=353108071&posted=1#post353108071

Jase.

[DriveMyWhey]

Hey Bud,

Subbed !!

You look like your doing great and coming along with some good progress along the way, congrats.

Goodluck with everything, come check my journal doing WS4SB III.
http://forum.bodybuilding.com/showthread.php?p=353108071&posted=1#post353108071

Jase.
pretty much no progress while on WS4SB, have no idea why.

i'm back on rippetoes. i might not progress linearly by camp, but will make the bigger weight increasments possible.
i'll try to squeeze out as much as weight possible, will put speed training soon, very soon.



yesterday i did foam rolling and static stretching for 45 mins.

[DriveMyWhey]

when walking to the gym today, i thought to my self, what would i rather, a 205 squat 5-5-5 or a 210 5-5-5. haha, although i should have stayed with 205 and get 5-5-5 and i increased the weight and still got a 5-5-5.



squat 210 5-5-5
press 95lbs 5-5-5
power clean 135 3-3-3-3-3
GPP - Two-hand dumbell swing 5x30, 45lbs dumbell




This is the plan as far as accessory and GPP goes... meanwhile at least:

Workout A :

Squat 3x5
Bench 3x5
Deadlift 1x5
Dips 2x8-10

Workout B :

Squat 3x5
Bench 3x5
Power clean 5x3
chinups 3x8-10



On Monday's I'll add GPP, on Wednesday's I'll add 45 degree hyperextesions(2x15) and on Friday's, if workout A, then i'll do 3 sets of HEAVY dips. I will also finish Wednesday's and Friday's with weighted ab work. with Wednsday's erring on 2 sets, possibly bodyweights, while friday's is fully loaded and 3-4 sets.




I have no idea if i should add any speed workout prior to the season, i am naturally decently fast and i know speed mechanics while others don't. maybe the running while in camp will do enough for me, maybe i just need to focus on getting stronger and heavier and more conditioned, thats it...

[DriveMyWhey]

Squat 220lbs
5-5-5

Bench 140
5-5-5

Deadlift 240
5

Dips
BW + 45
7-7

45 degree hyperextensions holding 45 lb plate
15-15

leg raises
15-15-20





i've recorded my deadlift form... ugly, i mean not that bad but a lot to improve, will focus on form. i'm milking teh newbie gains as much as i can, if i can get linear progress i might end up with a 315 squat before the season.

[DriveMyWhey]

Squat 230
5-5-5

Press 100
5-5-5

Power clean 140
3-3-3-3-3

pullups
BW + 12 lbs dumbell
7-5-6

Overhead squats(holding plate)
25lb plate
15-15





ok, it's time to reduce the squat increase to 5 ea. workout and not 10lbs.
if everything goes PERFECTLY, i might end up with a 310-315 squat by the season.

deadlift i'll add 15lbs to next workout, will see how it goes, maybe will reduce to 10lbs.
reaching a 315lbs deadlift by the season is very possible. i mean, going from 2 to 3 plate in 6 weeks sounds crazy but i see it happening.

[Spaghettii]

Very nice, how much do you rest in between pullups?
also, try doing 5 lbs increase only, and for deadlifts too. don't rush things.

[DriveMyWhey]

Very nice, how much do you rest in between pullups?
also, try doing 5 lbs increase only, and for deadlifts too. don't rush things.

rest between pullups is 1 min.

5 lb increase is good, hell every workout increase 5 lb is great, but football season is on august 22nd and i have to increase my lifts as much as possible. i'll milk the deadlift a bit, then reduce to 10 ea. workout and stay with it as much as possible(probably will be able to for 2-3 weeks, and then go down to 5lb increases.

[DriveMyWhey]

went fishing(my first fish)


http://img193.imageshack.us/img193/4323/dsc00923t.jpg

http://img194.imageshack.us/img194/8333/dsc00924e.jpg







now i have to seal the deal with the kitchen.






edit: just did 40 min of soft tissue work

[DriveMyWhey]

plans:


monday will finish with gpp, will also finish friday with gpp, brisk walk on off days after breakfast.



monday gpp will be kettlebell gpp. eg; 10 X 30 swings, 1 min rest.
friday gpp will be crossfit style gpp, eg;
Cindy - * 5 Pull-ups
* 10 Push-ups
* 15 Squats

as many round as possible in 20 mins.



sounds brutal, i mean i'm more afraid of this gpp workout than anything else...

[DriveMyWhey]

soft tissue work; foam rolling and softball





i got my hands on a foam roller so now i'll be hanging out with this baby everyday, my friend also gives me tomorrow his chuck taylor's, so it's going to be super sweet.


edit: forgot to say that today my friend(ex-player in the team i'm going to play) told me that the head-coach is an ex-nfl quarterback(for green bay i think). yes, finally good news about my future football career.ITS GOING TO BE AWESOMEEEE

[DriveMyWhey]

i'm getting slower and can't jump as high... i'm starting to doubt power cleans...