Football Log

[DocHollidy]

I figure I will start my own log on here, since everyone else seems to be doing it. This seems like a good place to talk about training, and look for support.

Story- Not gonna get into many details but going to be a recruited walk-on at a D-2 school starting in January

Stats

Height- 6'3.5"
Weight- 238-240
Bench- 315
Powerclean- 270
Squat- 320
40- 4.85 (my average after 4 sprints, all were in the 4.8s, and out of running shape should be in my 4.6s in no time)
Vert- Not sure probably between 27-28

The bench,clean, and squat are estimates based off 3 rep maxes, probably a little more on the squat and less on the clean.. My vert was 31 at its highest but I have gained 30lbs and I am not as good leaping anymore I can still dunk some... I am going to do some VJB to up the vert..

I played in a Semipro league a year ago, I played D-End and I led the league in sacks as a rookie, and made the league all-star and all-league team it was only my 2nd year of football, I played 1 year in high school as a senior.. I was about 210 in semi pro and alot weaker and lacked explosion/technique, I've been busting my butt for about 15months and I'm where I am now..

[DocHollidy]

My workout is a mixture of things, right now I'm doing the Youngstown State Workout.. I do VJB and Sprints for cardio, I tend to switch things up every 4-8 weeks, I just came off doing WS4SB3.. I will do my first post tommorow as its a leg day

[07hudson]

Hate to break it to you but all our logs in the sports section have been moved lol, but a cool guy named Scott Donald is working on getting us our own sports section. Just figured I'd give you a heads up b/c this will prob be moved.

Other than that congrats on playing ball, De? Also where?


Only advice I'll give so far is your lifts are strong...but you need to work on that squat. A ratio of 315lb bench to 320lbs squat ...something isn't right. Should be squatting way more than 5lbs of your bench. You get that up and you'll be a beast brotha

[DocHollidy]

thanks bro, yeah my squat is coming up I started light so I could get my form down, and am on my way back up..

[DocHollidy]

Lower Body 10/5

Rdl Dead to Shrug- 135x8 275x8 325x6 355x6
Cleans- 225x3 235x3 (had a major back pump, hurt to stand)
High 50 Rep Squat- 135x50
Weighted Core

Diet was crap last night, but mostly because it was the last day of my bulk, and now I'm going to slowly recomp for a month or two, and then bulk up some more.. Weight is at 240, would like lose some BF and stay around the same weight, gonna do the Anabolic Diet around 4500 Cal and see what gains I can get

[TheHitStick]

On RDL I don't go too heavy on weight just because I feel that if I go slower that it kills my hamstrings alot more than if I just pump them out. I make sure I have perfect form cause if my legs are slightly off I won't feel it in my hamstrings.

but that's me =P haha

good lifts, get that squat up especially man

[DocHollidy]

Bench- 135x10 185x6 225x12 225x12 225x10 205x10
Pullups- 3x8
Push Press (Cheat Military)- 155x5 160x5 170x5
DB Side Laterals (Strict Form)- 20x10 3 Sets
Upright Rows- Whole Stack 95lbsx10 3 Sets
Hammer Curls- 50x8 3 Sets
Tricep Cable Extention- 50x20 3 Sets
Smith Machine Close Grip Bench- 185x10 205x10 185x8

[DocHollidy]

Diet has been pretty good so far, weight still at 239-240.. Here is this mornings workout

15 yard sprints x10
Pass Rush, LB Read, and LB Zone 10 Plays
Stance Getouts x5

DB Military 50x8 60x8 (Wanted to do heavy shoulders, but delts were sore as all hell)
Free Weight Row Machine- 145lbs each (without counting weight of bar)= 290x8 2 Sets
Rope Seated Row- 100x8 140x8 180x8 220x8
Leg Raises- 1x20
Twisties- 20lb 2x20
1 Leg Toe Touch- 20lb 2x20
Squat- 135x8 235x5 280x5 PR 290x5 PR!!
Hang Clean to Front Squat (Light)- 135x3 160x3 180x3
Vertical Leg Press- 300x10 was gonna do more, but felt like I should spend the last 15 mins, running and doing stance work.. Otherwise not bad, didnt get to finish, but a PR on Squats, so I'm happy

[PitbullJR]

More running and field work less weight room

[DocHollidy]

More running and field work less weight room


I'm working on slowly incorporating more running in each week, I'm still outta game shape, so I'm slowly building up to it.. Am actually doing some sprints tonight

[DocHollidy]

Workout 10/10/09

Incline Bench- 45x10 135x5 185x5 205x5 215x4
DB Incline- 90x10 90x8
Hammer Curls- 60x5 70x5 70x5
Close Grip Bench- 205x6 225x6
Close Grip Bench (Decline Smith-Machine)- 275x3 3 Sets
Then I just punished my arms, overall just a light workout, less volume than usual, but I had worked out for 5 days in a row, so I took it easy, and I'll probably do some shoulder work and stuff tommorow, since I have a routine throughout the week

Defensive End Starts
Defensive End Drills
Run the Arch
Backside Run Pursuit
QB Pursuit

about 15-20 mins worth of drills
slowly building up endurance, felt real light on my feet today... I was feeling real sluggish for a while as I had gained 25lbs and was up to my highest of 240, still floating around that weight I fluctuate some, but felt really fast, and my vertical is coming back, can do a 180 Dunk now...

Testing 40's tommorow, I'm sure I'll break into the 4.7s

[DocHollidy]

Started cleaning up my diet some today trying to recomp a little

anyway todays diet, dont count macros cuz I'm still trying to gain mass

Oats, 3 TSP PB, and 2 Handful Raisin Bran
2 Slices Whole Wheat Bread, 4 Slices Smoked Ham
1/4 Gal Fat Free Milk
2 Slices Whole Wheat Bread, Pinto Beans 1 Can, Shredded Cheese
3 Deli Spirals, Whole Wheat Bread and 3 Slices Smoked Ham
1/4 Gal Lowfat Choc Milk (bad I know)
Homemade Bread about 3 Slices
Rice and Shrimp

Workout
Ab Work
Speed Squats- 155x5 4 Sets
Cleans- 155x3 195x3 225x3 240x3
Clean Pulls- 205x3 215x3 220x3
1 Leg Press- 170x10 190x10 200x10
Hypers- 3x10 25lbs
Shrugs- 90x15 2 Sets
Extra Bis, and Shrugs

Going to do alot of sprints tommorow, didnt have time today had to work and go to school

[DocHollidy]

Position Specific Plays
5 Series- roughly 30 plays,
felt good, was alot faster, and didnt get very winded, will up it more next week

Workout
Bench- 135x10 225x6 245x8 250x8 260x7 PR
Lat Pulldown- 220x8 230x8 230x8
Lat Pulldown Underhand Grip- 160x8 180x8 (wrist pain)
Push Press- 135x3 155x3 175x3
DB Side Lateral Raise- 25lbs 3x10
Barbell Front Raise- 45lbs 3x10
Barbell Row for 100 Reps as quick as possible

[07hudson]

Looking good in here man. Impressive cleans and benching. Have any idea of total cals your getting in each day?

[DocHollidy]

Looking good in here man. Impressive cleans and benching. Have any idea of total cals your getting in each day?

I was bulking above 5k, but now that I'm trying to get into shape for spring ball more, I am probably getting around 4k

[DocHollidy]

Past 2 Workouts, I have been real busy, and I havent been able to run the past 2 days, I will be waking up tommorow before school to run probably indoors since its snowing here lol


DB Freeneys- 80x7 (21 Total Reps, Left, Right, Both=1)/ CG Incline Pushups x10 Supersetted x2
Tricep Press 185x8 Tricep Pushdown Rope 50x8 Supersetted x 2
Smith Floor Press Lockouts- 225x8 315x5 295x5
Tricep Work
Chain Close Grip Bench- 135 w/ 2 Chains (50lbs) x10 2 Sets
15 min. Jump Work

Today

Squats- 135x5 225x5 275x5 305x3 315x3 330x1 PR (could maybe push out 1-2 more, but no spot)
Hang Cleans- 135x3 155x3 175x3 195x3
DB Lunges- 45x8

Really had no time today I worked about 10 hours, and, I plan on running and hitting legs really hard this weekend on my off days to account for the short workouts

[coachld]

Past 2 Workouts, I have been real busy, and I havent been able to run the past 2 days, I will be waking up tommorow before school to run probably indoors since its snowing here lol


DB Freeneys- 80x7 (21 Total Reps, Left, Right, Both=1)/ CG Incline Pushups x10 Supersetted x2
Tricep Press 185x8 Tricep Pushdown Rope 50x8 Supersetted x 2
Smith Floor Press Lockouts- 225x8 315x5 295x5
Tricep Work
Chain Close Grip Bench- 135 w/ 2 Chains (50lbs) x10 2 Sets
15 min. Jump Work

Today

Squats- 135x5 225x5 275x5 305x3 315x3 330x1 PR (could maybe push out 1-2 more, but no spot)
Hang Cleans- 135x3 155x3 175x3 195x3
DB Lunges- 45x8

Really had no time today I worked about 10 hours, and, I plan on running and hitting legs really hard this weekend on my off days to account for the short workouts

You obviously have a great work ethic but I question the volume in the weightroom and the ratio of pushes to pulls and knee dominant to hip dominant work. There is a website run by one of the best s&c coaches around...Mike Boyle. The site is strengthcoach.com. There is a monthly fee so if you are down with that...just google his name and you can find his blog and a bunch of articles. Another guy I would recommend is Robert Remedios. Another quality s&c coach. These guys as well as many others will talk about the importance of balance in your workouts. I started following these guys the last two years of my playing days and the results were amazing. I was playing better then ever and staying healthy. Just my 2 cents but again...great work ethic!

[DocHollidy]

You obviously have a great work ethic but I question the volume in the weightroom and the ratio of pushes to pulls and knee dominant to hip dominant work. There is a website run by one of the best s&c coaches around...Mike Boyle. The site is strengthcoach.com. There is a monthly fee so if you are down with that...just google his name and you can find his blog and a bunch of articles. Another guy I would recommend is Robert Remedios. Another quality s&c coach. These guys as well as many others will talk about the importance of balance in your workouts. I started following these guys the last two years of my playing days and the results were amazing. I was playing better then ever and staying healthy. Just my 2 cents but again...great work ethic!

I appreciate the words, just to let you know these workouts are more or less "free" workout days I have 2 upper body and lower body days a week, and the other 2-3 days I have off sometimes I just hit spots that I wasnt able to hit as much... I actually am focusing on doing alot more rows in my upper body workouts that are scheduled.

[07hudson]

Props on PR and good job on rackouts. Never liked the smith machine tho!

[DocHollidy]

Props on PR and good job on rackouts. Never liked the smith machine tho!

Yeah me neither I just use it sometimes to switch things up

[Gatlin18]

Wow, you got one hell of a work ethic. I really wish I had that. I hope to start doing things along these lines when football season ends this year, few weeks left. But very nice bench, I would say nice squat, but compared to your bench, it sucks. My bench is 165 but my squat is 285-295 max depending on the day. You really need to get it up man.

[DocHollidy]

Gonna do some sprints and conditioning when I get off work, gonna start meeting up with on of the DB's whos trying to walkon to the team next year and were gonna start trying to do more speed work, I'm near the snow belt so a bulk of it will be indoors, but were gonna try and see if we can get as much done outside

[DocHollidy]

Friday Workout

Barbell Warm UP
Smith Close Grip Bench- 135x8 225x8 315x3 325x1 (I use smith sometimes to isolate triceps, and go heavier without having to worry about injury, etc.)
Seated Back Row/ DB Clean SS 220x8/ 30 x8 2 Sets
Standing Military- 135x8 155x3

DB Bench- 105x10 110x6 110x6
Lat Pulldown- 225x8 225x8
Row Machine- 175x8 200x8
Side Laterals 35x6 2 sets
Heavy Tricep Work

Saturday- OFF

Sunday (today)

Did about 45-55 mins worth of position drills, with a guy who is trying to walk on to the team ..

Then ran a few 10 yard dashes my times were 1.56 1.59 1.68 (timer said he thinks he messed up on the last one) so we discarded it but I still posted it

[07hudson]

Nice job with the CGBP man. 3 plates is a lot!! Especially on smith where your movement is limited. Props on the DB pressing too

And nice job with the 40's too man, at 240 that's hella impressive. I've been slacking, prob faster than me now

Edit: Facepalm.jpeg lol, didn't see they were 10 yard dashes and I was thinking 4.56...4.59....been a long day. Alright?

[DocHollidy]

Nice job with the CGBP man. 3 plates is a lot!! Especially on smith where your movement is limited. Props on the DB pressing too

And nice job with the 40's too man, at 240 that's hella impressive. I've been slacking, prob faster than me now

Edit: Facepalm.jpeg lol, didn't see they were 10 yard dashes and I was thinking 4.56...4.59....been a long day. Alright?

haha no big deal, nah my 40 is mid 4.8 right now, I'm working on it... When I was 30lbs lighter I was running in the 4.6s so I wanna get back close to that speed with this weight, I need to really start plyometric training

[DocHollidy]

Workout this morning

Started VJB Intermediate Routine (really underestimated the length of the workout) so only did a portion so I could get my lift in, I will end up doing the full workouts on my days off probably Wed, and Sat or Sunday

anyway

Bent Over Donkey Ankle Jumps 4x30
123 Jumps- 3x4
Squat Jumpes- 3x8
Broad Jump- 1x7

Squats 135x8 225x8 270x8 PR (Feel Like I could push myself maybe 10lb heavier, so I may have underestimated my squat max, I put up 330 pretty easy, maybe 345 is what I should try next round)
1 Arm DB Snatch- 55x3 65x3 70x2 80x0 Couldnt quite get it
Cable High Knee Raise- 10x15 15x15

Then I tried to make a vid for someone who offered me 60 bucks, to rep 225 so he could prank his friend... I ended up failing epicly because I only had a cell phone and ended up only lasting 20 secs. and when I picked it up it erased because I took too long...

Anyway I did

Bench- 225x16 PR

So I dont feel like I got much done, I think I took too long breaks in between exercises, but I will get back on track tommorow.

[07hudson]

Yeah man I'd just do the full VJB workout on 1 off day, you still need to get plenty of rest. Solid looking workout, nice repping at 225

[DocHollidy]

Had an awesome workout today, broke PR's everywhere almost

Bench- 135x8 225x8 275x6 PR 280x4 PR 230+40lbs Chains (270)x5
Incline Bench- 135x8 205x5
DB Incline- 90x10 90x7
Lat Pulldown (Wide)- 220x8 (Easy) 240x8 PR 260x8 PR lol wtf
Nuetral Chinup Grip Pulldown- 220x8 220x8 220x8 PR
Side Laterals- 30x10 2 Sets
Barbell Speed Bench- Barx10 Barx10 Barx10

Did a couple sets of jumprope, and about 9-10 Vertical Jumps

[DocHollidy]

Tonights workout

Feet elevated Weighted Vest Pushups x 100
Forearm Curls- 5x15
Core Work Circuit

[federaldb59]

whats your core work circuit look like.

[DocHollidy]

whats your core work circuit look like.

Feet Raised Crunches
Toe Touches
Decline Situps
Toe Touches

I go through this a few times

[DocHollidy]

Todays workout I just did some arms and core, didnt get a great pump but did ok... Hit 285x3 on Close Grip Bench for triceps...

Then I ran a few sprints

40 Yard Dash- 4.89, 4.89 really dissapointed with these (I WILL BE IN MY 4.6s in spring)
10 Yard Dash- 1.48, 1.52, 1.53 really happy with these (I WILL BE IN MY 1.4s in spring consistently)

Footwork in the AM, and Lower Body in the PM tommorow

[DocHollidy]

Also forgot to add, started Carb Cycling today, to gain some lean mass and hopefully lose a bit of fat maybe 2% so I'll be near 11-12%....

Anyway my schedule is

m- high carb
t- low carb
w- no carb
r- high carb
f- low carb
s- high carb
s- no carb

Today was a low carb day, totals were over 4000 cals, and 52 Carbs

Ranges for Carbs

High Carb- Any amount atleast 350-400
Low Carb- No more than 150-175
No Carb- Try to keep under 50

[svillasenor]

Todays workout I just did some arms and core, didnt get a great pump but did ok... Hit 285x3 on Close Grip Bench for triceps...

Then I ran a few sprints

40 Yard Dash- 4.89, 4.89 really dissapointed with these (I WILL BE IN MY 4.6s in spring)
10 Yard Dash- 1.48, 1.52, 1.53 really happy with these (I WILL BE IN MY 1.4s in spring consistently)

Footwork in the AM, and Lower Body in the PM tommorow

Your drive phase looks decent and good; however, you need to build up some more power probably in the 20-30 yard section of the 40. Because the last 10 is just maintaining the stride you build on after your initial drive. Do 200m sprints (roughly 6-8 to start and work up to 10, try staying in the 25-28 range) and truck pushes in parking lots. Does wonders.

[DocHollidy]

Your drive phase looks decent and good; however, you need to build up some more power probably in the 20-30 yard section of the 40. Because the last 10 is just maintaining the stride you build on after your initial drive. Do 200m sprints (roughly 6-8 to start and work up to 10, try staying in the 25-28 range) and truck pushes in parking lots. Does wonders.

Will keep that in mind, I will incorporate them in.

[07hudson]

You're a big boy. 4.9 is good man, keep working at it. You'll be there

[DocHollidy]

You're a big boy. 4.9 is good man, keep working at it. You'll be there

Yeah I'm just not used to running this slow, I used to be in the 4.6s with consistency but that was about 35lbs ago lol... I think its a form issue more than anything but I will work on it, thanks alot man... High Carb day, and about to go hit some footwork and conditioning... Should be fun, will post when I get home.

[DocHollidy]

AM workout- 30 mins of Footwork, Lateral Agility, and Pass Drop, Position Drills

really good workout, felt really quick, drops were real smooth, transition from backpedal to lateral movement felt really smooth...

Will edit in PM Workout later

also its a High Carb Day!!! haha good carbs that is

[DocHollidy]

PM workout (felt pretty good)

Squats- 185x5 225x5 315x3 320x1 (no spot, but had 1 more in the tank)
Speed Hang Cleans- 135x3 155x3 155x3 (went light, just focused on explosion)
Leg Press- 620x8 710x8 530x12
Calf Raises- 620x10 6 Sets
Chain Hypers- (20lb chain) x8 4 Sets
Core Work, Forearm/Grip Work

[DocHollidy]

Yesterday was a Low- Carb day I went over by about 10 carbs, diet was clean about 4500-5000 cals, and 183 Carbs

off day, will post todays workout later, and its a high carb day!

[DocHollidy]

High Carb Day (Diet has been sorta crappy today, but hey its High Carb)

Good workout in the weight room though

Bench- 45x10 135x10 225x10 275x3 300x4 (PR, was only trying for 3)
Lat Pulldown- 260x5 270x5 220x12
Chain Bench- 185(40)= 225lbs x 8 2 Sets, Bar(40) x 12 2 Sets Dynamic
Hammer Strength Incline Press- 3 Plates x 3
DB Military- 50x8 60x8 70x8 (PR)
Smith Military Press- 135x5 185x5 225x2 (PR)
Core Work

[07hudson]

Damn boi!!!! Good job hitting 4x!!

[DocHollidy]

Damn boi!!!! Good job hitting 4x!!

thanks man, this is the first time I've went for a 3 rep max in about 4 months or longer, so its good to see I've improved

[Dennis71]

good luck bro... im tryin to walk on at d3 school next yer

[DocHollidy]

here are some update pics, cant seem to get my arms to grow for the life of me... Wrist pain hinders me to only do curls with an EZ Curl Bar... and my elbows have been killin me whenever I do tris, I'm gonna go do some arms in a little I suppose, been carb cycling for a few days, starting to lean up a little but probably from bloat I weigh 237 here

[DocHollidy]

PM Workout

Did about 1:15 worth of drills, felt really good, the conditioning was bad lol, but all in all a pretty good workout

Gonna hit arms and core heavy at home for the heck of it when I get off work


Diet is No Carb for today it was clean I was around 50-55 carbs, and I'm not sure on the cals but I dont think I was as high as I wanted to be might have been lucky to hit 3k tommrow high carb

[DocHollidy]

good luck bro... im tryin to walk on at d3 school next yer

Thanks man, good luck to you too, and great job on the weight loss, bet you feel like a new person.

[DocHollidy]

High Carb Day

Workout

Lat Pull- 120x8 220x8 220x8 220x8 220x8
Hammer Strength 1 Arm Row- 100x8 145x8 170x8 145x12 (each arm)
Iso Lat 1 Arm Pull- 100x8 110x8 (each arm)
Pullups- 2x8
Resistance Band Speed Bicep Curls x50 x50 x50
Heavy Cable Curl 95x4 95x4
Seated Med Ball Supinated Curl 35x15 42x15
Cross Cable Curl 35x10 35x10
Forearm Work
Resistance Band Bicep Work


Plan on doing sprints in the AM, so I took a 10 min Ice Bath, these are amazing, my legs are fresh, gonna start doing these frequently

[ahughes53]

PM workout (felt pretty good)

Squats- 185x5 225x5 315x3 320x1 (no spot, but had 1 more in the tank)
Speed Hang Cleans- 135x3 155x3 155x3 (went light, just focused on explosion)
Leg Press- 620x8 710x8 530x12
Calf Raises- 620x10 6 Sets
Chain Hypers- (20lb chain) x8 4 Sets
Core Work, Forearm/Grip Work

Your upper body is really strong dude, but you gotta get that squat up man! 5 lbs diff between squat and bench is pretty...well, I don't know. I always considered my upper body my strongest part in proportion to what I played and such, my weight/height etc. and my squat at it's best was still about 100 more then my bench (275/365)

Focus on your legs man, you're pretty fast for a big guy though, so explosiveness doesn't look like a problem, but it'll do freakin' wonders in the trenches man.

Anyway, I like what you're doing, I'll be checking back in to see how the diet is doing for you, I like the structure of your diet. Good luck man.

[DocHollidy]

Your upper body is really strong dude, but you gotta get that squat up man! 5 lbs diff between squat and bench is pretty...well, I don't know. I always considered my upper body my strongest part in proportion to what I played and such, my weight/height etc. and my squat at it's best was still about 100 more then my bench (275/365)

Focus on your legs man, you're pretty fast for a big guy though, so explosiveness doesn't look like a problem, but it'll do freakin' wonders in the trenches man.

Anyway, I like what you're doing, I'll be checking back in to see how the diet is doing for you, I like the structure of your diet. Good luck man.

thanks.. squat is actually up I put up 330x2 so I'm thinking I can probably hit 345-350 I'm working on it..

[DocHollidy]

AM Workout

Just did some sprints, still not happy with my times... its really cold this morning, and I would get tight even after stretching a while, maybe that had something to do with it..

10 Yard- 1.46 1.53
40 Yard- 4.96 4.89

I cant seem to get my 40 to budge at all, really pissing me off, oh well gotta keep working

[DocHollidy]

Todays Workout



Band Stretch- 5 min.
Squats- 135x8 225x12 205x12
Speed Squats- 135x2 135x2 135x2 135x2
Speed Skater Squats- 30lb DB x8 20lb DB x8 (these are fing ridiculous, they are intense)
Leg Press w/ Ankle Jump SS- 550x8 (20 Jumps) 640x8 (20 Jumps)

[07hudson]

I love it when I see some1 in here doing speed skaters. Hell aren't they!!

[DocHollidy]

I love it when I see some1 in here doing speed skaters. Hell aren't they!!

yeah they are, they gave me a burn I've never had in my legs before..I think I'm gonna start doing them every week

[DocHollidy]

Gonna take off a few days, probably until this weekend, just to give my body a rest... Also going a different direction with my diet, I am starting to get a little high in the bodyfat area around 15-16, and I am gonna try to drop a little bit, so I'm gonna aim for 220-225 at around 11-12% and then try to get back into my 230s at lower than 12% BF... I'm currently 236 at about 15%... So I will be dropping my cals to about 3000 and just trying to lean up some

[DocHollidy]

Ok back on track today, didnt lift for a few days and diet was crap... Nothing to worry about, I'm starting a Keto Diet trying to drop about 10-15lbs keep or improve on my strength and get faster... After this I'm gonna bulk up but slower so I can maintain some sort of leaness and more importantly my speed...

Goal- 220lbs
Bench- 325
Squat- 370
40- 4.69
I want to hit this by the first week of December, then I plan on bulking all through Spring Ball of next year.

I will be posting my diet and routine on here, I switch my routine up every 4-5 weeks or so, now I'm gonna do a little more of an isolation Bodypart split, and focus on more cardio and plyometrics

[07hudson]

Luck w/ the diet, keto scares me. Looking forward to your progress

[DocHollidy]

Well its more like a keto recomp, not really cutting, becasue I still need to maintain strength, and I can take in more calories on a keto than usual because the low carbs still keeps you in a fat burning mode, and I seem to lose fat easily on keto

anyway diet totals 4300 cal 63 carb
gonna slowly drop cals to 3500 eventually

Workout-

Bench- 135x5 225x5 275x5
Incline Bench- 135x15 135x10
DB Bench- 100x5 100x5
2 Band Tricep Pushdown- x20
3 Band Tricep Pushdown- x20 x20
Hammer Strength Bench Press- 225x10 275x5 275x5
Tri Extension 3 Band- 4x10
Floor Press- 135x20 135x20

[07hudson]

Big pressing man!!

[DocHollidy]

weight today was 230 I attribute that to depleted glycogen, and lost water.. but I am going to implement a carb-up every three nights, so tommorow night I will carb up and should be back in my 235 range gonna keep all carbs really clean, and try to keep this diet on point..

Good workouts today running and lifting

Hammer Curls- 40x12 45x12 45x12
1 Band Speed Curls- x50 x50
Wrist Cable Curl- 50x12 72x12 87x12
DB Shrugs- 80x12 80x12 (with rotation 80x12 80x12)
Barbell Row- 45x100 (as fast as I could get through them)
Smith Military Press- 185x10 185x10 185x 8.5 (almost had 9)

Running
Went through about 30 mins of drills, all change of direction, didnt miss one cut
every break I had felt great, felt like my hips were real fluid

Ran 40s afterward saw some improvement

40- 4.82 4.96(bad start) 4.82 so I think its safe to say the studying and working on form is starting to pay off

[DocHollidy]

totals for today 4360 cal 81carb (33 PWO Creatine, Dextrose, BCAA Mix) so really just 48

[07hudson]

good loard, 81g of carbs? I couldn't function lol

[DocHollidy]

I'm used to it because I'm real carb sensitive, but I am still gonna have carbs 2-3 days a week... initially thought I wanted to drop to 220 but now I'm thinking I just wanna stay where I am and recomp almost....

So far today

2 Hotdogs, and a Carb Shake with... 1 Cup Oats, 1 Cup Milk 2 TSP PB, 1 Cup Dextrose Carbo Gain this is atleast 130g carbs lol

[DocHollidy]

HIgh Carb Day didnt count macros but here is what I've had

2 Hotdogs
Carb Shake (2 tsp PB, 1 Cup Milk, 1 Cup Oats, 1 Cup Dextrose Carbo Gain Mix)
2 Mini Bagels
3 Hotdogs
3 Slices WW with 3 Tsp PB
Homemade Fajitas with chicken, pinto beans, rice, cheese and sour cream
Cheese Rice
3 Cups Milk

Workout for today (had to workout at the school not like I wanted to)

Squats- 135x3 225x3 315x3 315x1(Deload) 275x1(Deload)
Cleans- 135x3 225x3 240x3 (Easy, gonna shoot for 260x3 soon)
Hack Squat with DB Snatch SS
135x3 / 60lb DB x3 .. 225x3 / 60lb DB x3 (legs were shot by this time)
DB Bench Press- 110x8(PR) 110x6
Leg Curls- 162x8 175x7 100x12 100x12 (wow these killed)

Smith Machine Bench- 315x3 335x3 (had to use the smith, because their were 20 dudes crowded around the benches talking, hence why I hate the college gym)

[07hudson]

Awesome cleans man

[DocHollidy]

Awesome cleans man

thanks man, I wanna hit 275 by next year for a max, I havent maxed on my clean before though... 240 felt like 215 today, which is wierd because it seems I've really strayed from cleans for a while, either way happy with it gonna start doing them more...

[DocHollidy]

Diet today no macros

2 Hotdogs
1 Creatine Shape Pre-WO
1 Hotdog
8 TSP PB
6 TSP Cheddar Cheese
2 Mini Bagels
Oats w/ PB and 2% Milk Pre- WO
LF Choc Milk 2 Cups PostWO
Boost Protein Shake
2 Hotdogs
Spaghetti and 4 Slices WW Bread


Workout

Bench- 135x10 225x10 250x7 (Not my best but I just wanted to hit chest a little extra, was definetly tired from going heavy yesterday though)
Chest Flyes- 30x8 35x8 40x8
1 Arm Rows- 100x8 145x8 145x8
4-5 Sets of Arm Work
Floor Press- 135x37 (For you Hudson) 225x5

[DocHollidy]

just did some light core and arms tonight... got legs, and sprints in the AM tommorow

here are some update pics

http://i36.tinypic.com/2qdzebt.jpg
http://i36.tinypic.com/md2z2t.jpg

[07hudson]

Looking stout bro, arms looking huge.

[DocHollidy]

Went and did some position drills this morning, felt like crap real sluggish, it was 38 degrees and sleet/snow lol it sucked needless to say kept tightening up and poor conditions, dont feel like I got much done, consistency is key though... anyway gonna anihilate legs tonight and do some conditioning after....

Diet for yesterday (High Carb No Macros)

2 Hotdogs
2% Milk
Lowfat Granola Bar
1 1/2 Mini Bagels with Cream Cheese

Chinese Buffet(Sounds alot worse, worst thing I had was singapore chicken which was breaded with sauce, otherwise had deviled eggs, roasted grilled chicken, steamed rice, and brocolli, and beef)

Lowfat Granola Bar

Peas 3.5 Servings

Oats w/ 2% Milk 5 TSP PB and 1/2 Cup CarboGain dextrose forumla

Low Carb today will edit workout and diet later

[DocHollidy]

Lower Body

Squats- 135x8 225x8 295x8 (PR) 225x8
Straight Bar Dead- 275x5 325x3 375x1 425x1 (decently easy pull, grip failed when I tried to hold it for a few though)
Speed Skater Squats- 30x8
1 Leg Press- 160x8 250x5
DB Clean Press- 45x3 50x3 50x3

Gonna do some lunges and Plate Squats when I go home tonight... really happy with the squat progress, and hoping to hit a 500dl very soon, 425 felt fairly easy, just need to work on grip and I've probably only done deads 3 times in the last 5 months, gonna really start hitting these hard

[07hudson]

Nice job on them squats man!! Big deads too

[DocHollidy]

Nice job on them squats man!! Big deads too

thanks man I wanna hit 500 on a hex bar, I'm pretty sure I probably can by now, the 425 pretty easy just my grip in my left hand failed when I tried to hold... I usually can hit about 50-75lbs heavier on a hex bar, I just never have access to one... thanks for the support

[07hudson]

No prob, I'm the same way. I hit 500 on trap and I think it'll be a while before I hit 500 on BB.

[DocHollidy]

No prob, I'm the same way. I hit 500 on trap and I think it'll be a while before I hit 500 on BB.

yeah I have a feeling its the positioning you have more of a base and pulling straight Upward and able to use more of your glutes and hams with a hex bar, than pulling from behind the bar

[DocHollidy]

Diet for past couple days

Thursday

2 Hotdogs 260
2 Cheesedogs 280
5 Eggs 350
2 Slices Provolone 190
6 TSP Pb 540
1lb Ground Beef 1400
4 Slice Prov 380
6 TSP Pb 540
1/2 a Cheese Pizza (Homemade) lol


Friday

Oats w/ 5 TSP PB 2 Cups 2% Milk and 1/2 Cup CarboGain Dextrose
2 Chicken Burritos and 2 Chicken Soft Tacos
4 Cups 2% Milk
3 Fish Filets w/ 1 Cup Brown Rice
1 Serv. Shrimp
3.5 Serv. Pes

Doesnt seem like much for friday but the burritos and tacos was over 100, 1 Cup Brown Rice is around 500 the morning sludge type stuff I eat is over 1400 I am sure

[DocHollidy]

Todays workout

Bench- 135x5 185x5 245x5 280x5 315x2 (got first one clean no help, 2nd a little help near lockout) 225x3 (Deload) 135x3 (Deload, sadly this felt heavy afterwards lol)

Cuban Press- 25x8 35x8 35x8
1 Arm Seated Row- 100x8 145x8 190x8
Lat Pulldown- 240x6 260x6 (with a lean for thickness)
Close Grip Lat Pulldown- 220x8 220x8 (no lean stayed vertical for strength good form)
Floor Press- 185x16 185x12 135x10
Bicep Work

[DocHollidy]

Monday Diet

Milk
Honey Wheat Bagel with 2 Egg 2 Cheese 2 Sausage
4 Cups 2%
Parmasean Garlic Frenchbread
Milk
3.5 Serv Peas
Lowfat Granola Bar
Oats w/ Pb 2% Milk and Dextrose Carbogain
Noodles with Parmasean Sauce and Wholegrain Tortilla chips

Yesterdays Diet

Milk
Bacon Egg Cheese on Bagel
Half Pepperoni and Cheese Grain Bread
Oats w/ PB 2% Milk and Carbogain Dextrose
Dough with Angus Steak and Cheese
5 Slice WW Bread w/ 3.5 Serv Pinto Beans
2 Hotdogs, Cheese w/ Wholegrain Tortilla Chips


Workout Yesterday
Started Wendlers 531

Bench Press- 135x5 185x5 240x5 260x5 270x6 (Could have got more, but no spot, and I was still sore from maxing out on Saturday)
DB Incline Bench- 90x10 90x10
BB Floor Press- 185x12 185x10
DB Flyes- 35x12 35x12 35x12
Tricep Pushdown (Strict Form)- 50x10 50x10 50x10 50x10

I dont have my book in front of me, but I think that is how the workout went either way still didnt have a great bench day as I was recovering from going heavy and hitting a 2rm on Saturday

Also worked on some Defensive End Starts, gonna hit sprints when I get outta class diet is hard to keep clean at all times, but then again its really tough and expensive to be in college and eat 4500-5000 clean calories unless your on a meal plan

[the59sound]

i just came across your log today, enjoy it, you have a great work ethic and drive. I've been bulking for a few months (not for any sport just to get stronger) and ive been thinking of adding some Sprint/agility work so looking at your football logs helps. thanks and keep up the good work. cleans and bench are impressive and dont get down on your 40 you can move for your weight especially if you havent been focusing on it recently

[DocHollidy]

i just came across your log today, enjoy it, you have a great work ethic and drive. I've been bulking for a few months (not for any sport just to get stronger) and ive been thinking of adding some Sprint/agility work so looking at your football logs helps. thanks and keep up the good work. cleans and bench are impressive and dont get down on your 40 you can move for your weight especially if you havent been focusing on it recently

thanks man yeah I'm gonna do some agilities today after class and sprints, can never be satisfied gotta reach for the stars, I want a 4.4 haha

[07hudson]

Huge benching man

[DocHollidy]

Starting to clean up the diet a little
Did some sprints yesterday and footwork, felt like I had concrete blocks on coming out of my stance, made some adjustments and saw I had my feet to far back completely ruining my base, made some adjustments, and doing the 40 later... gonna kill it


Diet (Yesterday)

Milk
Lowfat Granola Bar
1lb Ground Beef w/ Cheese
2Slices WW Bread
1/2 Gallon Whole Milk
4 Cups Whole Milk
Honeywheat Bagel w/ Creamcheese
3 Tilapia Filets with Pinto Beans

[DocHollidy]

Well last time I ran sprints I realized my stopwatch was bunk (cellphone stopwatch) so I went and bought a real stopwatch...

I've really been working on form, and stance lately and have really been focusing on lengthening my strides, and running loose... I realized one of my problems was I was trying to move my legs way to fast and that was taking away from my stride length and although I felt faster, my times were slower... Well now I've got my form down right, I feel a lot more fluid, and faster... ok enough with the crap here are the results

I wont set these in stone until I run during another session this weekend, but considering my mechanics are a lot better, I feel the times are accurate based on how I felt throughout the runs, and a real stopwatch here is what I got


10 Yard Dash- 1.60 (slipped) 1.56 1.53
(even got a 1.42 but threw it out because I dont think I am capable of that speed yet have hit 1.48-1.49 several times)

40 Yard Dash- 4.75 (not as good of a start) 4.65

So I'm back to where I want to be, like I said not setting it in stone but if I run these times this weekend then I have a good idea where I am.... on my way to a 4.4!

[DocHollidy]

guess you guys rubbed off on me... bad day in the gym

Did the weight and percentages I needed to do, but didnt go any further


Squats- 135x5 225x5 255x5 270x5 290x5 (hit 295x8 a few days ago, maybe still recovering)
Leg Press- 730x3 (way down, maybe bad day) 550x10 w/ 3 Drop Sets back to back last set was 280x20
Leg Curls- 155x10 155x10 155x10


Gonna hit some core and arms tonight, not my best performance, maybe this had to do with not enough recovery time with legs, gonna ice them tonight in an ice bath, and also did sprints before


either way my speed is up so my spirits are still high


Diet update

Honeywheat Bagel w/ Creamcheese
Small Slices of Banana
2 Nonfat Yogurts
Lowfat Granola Bar
7 Eggs w/ Provolone Cheese and Tomato Sauce
Small Serv Oats w/ Dextrose and Maine Blackberry syrup

then it went all wrong
Taco Bell for Dinner
5 Chicken Burritos without the Dressing (saved alot of empty cals and fat)
2 Soft Tacos with just meat and cheese

Macros
2810 Calories 130 G Fat 281 G Carbs 21 G Fiber 110 G Protein
lol

[07hudson]

Haha it's just a bad week for the americans. Still a solid day

Good running man!!! I haven't ran in a while, you're prob at where I am right now. And with your weight that's pretty damn good.

[DocHollidy]

Diet yesterday

Creatine
2 Oats Bars
1lb Ground Beef w/ cheese
1 Cup Oats w/ Blackberry Syrup
Fruit and Nut Trail Mix
2 Bagels
Spaghetti w/ sc and a white roll


Todays diet

11 eggs w/ cheese and tomato sauce
2 Cups Noodles w/ Veggies
Creatine PWO
1 cup 2%
6 eggs and Pinto Beans

about to crush some homemade pizza made with wholegrain crust, cheese, chicken strips, and low cal sauce

Todays workout

Military Press (Standing) 45x10 135x5 140x5 150x5 160x5 PR
DB Military- 60x10 60x10
Cable Upright Rows- 95x10 95x10
BB Rows- 135x8 185x8
BB Floor Press- 135x10 225x5 245x5 135x20 (shoulders were done by this point)
Chain BB Bench- 185(40)x10 135(40)x10 (could barely get 10 it was only 175, needless to say shoulders were crushed at this point)

Ankle Jumps 4x10
Squat Jumps 2x4
Tuck Jumps 1x4

gonna go hard on arms and core tonight, I'll post workout

So it was an ok workout, intenisty wasnt as high as I'd like I decided I need to start cardio even though I hate it.. so starting tommorow I'm gonna implement HIIT into my workouts a few days a week

[07hudson]

Solid mil press there bro

[DocHollidy]

This mornings workout gonna hit cardio after work

Deads- 135x5 325x5 340x5 360x5
Chins- 10, 10, 8, 8 (pretty strict form first time doing these since I've gained 20lbs lol bad to say the least)
Barbell Hypers- 45x10 45x10 45x10 BWx10 (the bb behind the neck hit the lowerback and lower posterior chain HARD, these killed)

Arm Work
Close Grip Decline Bench and Hammer Curl SS- 2 Sets
Triceps Tri-Set (Extension, Pushdown, CG Pushup)- 2 Sets

Defranco Ab Circuit- 3 Times through

Gonna start cardio today, wanna really lose some fat, but more concerned with my performance than anything... I feel if I dropped weight I could be much faster, so I leave it to you guys

Right now- 235-240 4.75-4.85 40 strong as I've ever been

or- 220lbs 4.65 40 (I'm sure I could get lower than this, and obviously a little weaker)

should I cut some? I'm really on the fence with it, I wanna just try to gain speed and maintain but I dont feel like its working well.. only bad thing about dropping weight is I feel puny and I really dont wanna lose strength

[07hudson]

HEY, you in this thread. What's up

[federaldb59]

That defranco core circuit has become a staple in my workouts its great.

[DocHollidy]

I've decided I'm gonna drop my weight to 225 and focus on getting faster, becoming more athletic, preserving my strength (especially lower body) and getting leaner... I feel I put on a lot of solid weight, but now I'm stalling and starting to get a little on the too thick side... Also I feel like I put the weight on too fast, and my body didnt have time to adjust to the weight, I always feel sluggish when I run... So I'm gonna follow a format that is something like

Cut 10lbs
Bulk 20lbs
Cut 10lbs
Bulk 20lbs

By this time I should be pushing 260 which is my goal, but I will be focusing on running a lot more which I feel is most important.. I've been talking to guys with pro experience and they say weight room is a good thing, but running is very important too... So I carbed up out of the A** last night and starting the Anabolic Diet today to lose this 10-12lbs I will probably see myself drop down below 220 (due to glycogen depletion, etc.) But I want to be a true 225, aka when I carb back up and my glycogen levels are normal I will be sitting at 225.... Then I will follow the cycle I posted above...

Went grocery shopping last night, and got all red meat and lean meat and green veggies, figure I cant eat whats not their... time to get in shape again

Diet Breakdown

I will be going without carbs for 12 Days, yes 12 Days its going to SUCK, but I did it this way as well so my carb up day is THanksgiving lol.. perfect timing... I carbed up all day yesterday probably had close to 500 carbs if not more... I feel sick still today because of it....

ANyway after 12 days I will carb up every wednesday and saturday so I can try to maintain as much strength as possible... I've decided to go out and try KellY Baggest Ultimate Split as it has weightroom and plyometric already built into the program


Macros

4200 Cals
25g Carbs
from just veggies, I feel this will be easy because I love red and fatty meat, and green veggies....

Will not drop cals at all without bumping up cardio first, so I can almost hope to cut to the 225 on 4200 cals lol...

Here we go, I took before pics really bloated, I plan on hitting 225 by december 15th... I'll keep you updated my main goal is to drop some bodyfat and become a lot more athletic to go along with my strength hopefully I can keep it where it is..

[DocHollidy]

That defranco core circuit has become a staple in my workouts its great.

yeah I love it its awesome

[DocHollidy]

HEY, you in this thread. What's up

Trying to get this diet in check my man, how you doing brah?

[DocHollidy]

Diet started today here is what I had so far in Day 1 of No Carbs on the Anabolic Diet

6 Eggs
1/2 Cup Cottage Cheese
14 Slices Bacon
2 Hotdogs
1 lb 80/20 Ground Chuck
2 TSP Mayo
1/2 Cup Lima Beans

Macros- 2705 214g Fat 27.5g Carb 161g Protein

this is so far I have a whole chicken waiting at home when I get off work

Ab Workout tonight

Russian Plate Twist- 45lb x 100
Russian Oblique Raise- 45lb x 100 each side
Weighted Crunches (plate behind head) x50
Weighted Crunches (plate raised) x 50

[DocHollidy]

Had a great upper body workout today doing Defranco's new program, with Kelly Baggetts split on lifting and plyometric/speed work through the week
It is in a nutshell this... M- ME Upper T- Plyo/Speed W- ME Lower R- Plyo/Agility F- RE Upper Sat+Sun Off (plyo)

Dynamic Full Body Warmup- 10 mins

Bench Press- 45x10 135x10 225x3 235x8 250x6 260x4(+4) 8 Reps PR
(The plus 4 means it was 8 reps.. based on percentage I was to go for 4 and if I had more go for as many as I could, I had no spot, had I had one I think I could have hit 9 or 10)

DB Bench Press- 90x18 PR 90x10 (1.5 Min Rest)

Overhand Seated Row- 190x15 190x15 170x15

Close Grip Decline Smith Bench- 205x15 205x15 205x15

DB Shrugs w/ 2 Sec Hold- 35x15 40x15 40x15

Overall felt really good, hit 2 PR's and I am on a diet, obviously my body isnt in a deficit state yet so I'm just praying I can progress like this when I get into week 3-4 I only plan on dieting for 4 weeks, then back to bulking, but hopefully with a lot more athleticism and speed... I plan on slowly bulking this time... Like I said I think I put weight on too fast which crushed my speed

Good Day today

[DocHollidy]

Diet for today

1/2 Cup Cottage Cheese
4 TSP PB
2 Hotdogs
2 Hotdogs
1 lb 100% Lean Ground Turkey
Beef and Cheese sticks
2 Double Cheeseburgers without bun
24 oz Steak
1/2 Cup Lima Beans and Asparagus
3 Fish Filets


Totals- 3200 (minus steak so over 4500) 35-45 Carbs (depends if you count veggies)

Pic of dinner my girl made me while I was at work

24 oz Angus Steak, 1 Cup Lima Beans, Asparagus, 3 Cod Filets

U Jealous Brahs??

http://i33.tinypic.com/xbcun9.jpg

[the59sound]

90x18 is insane to me followed by a 90x10 you've got some impressive strength/endurance. Did you do anything specific in your training over the years to build up that kind of endurance? I'm pretty strong for my height and weight (5'11, 170) I'm good at powerlifting but my endurance aint so hot, any tips?

Food looks good, I'm bulking at 3200 cals and it gets annoying to eat so much, I cant imagine 4500 day in and day out.

[DocHollidy]

90x18 is insane to me followed by a 90x10 you've got some impressive strength/endurance. Did you do anything specific in your training over the years to build up that kind of endurance? I'm pretty strong for my height and weight (5'11, 170) I'm good at powerlifting but my endurance aint so hot, any tips?

Food looks good, I'm bulking at 3200 cals and it gets annoying to eat so much, I cant imagine 4500 day in and day out.

Well just getting stronger in general will help, I can rep Dbs that are about 30lbs less each hand so this was somewhat light.... But one thing I do frequently is, when I build up to a max set on benchpress, or an upperbody movement I usually do a burnout set afterwards... For example go up to your max lets say 300, then do 225 for reps... This has helped a lot... I also have experimented with a lot of burnouts too for example

Say you start at 190 do 5 Reps, then 180x5, 170x5 all the way to the bar.. I have done these before too... the only rest you get is the spotter removing the weight

another

135x10 135x9 135x8, down to 1... I usually take about 25-30 sec. rest between these


I dont do burnouts with lower body movements, just because I think their is more room for error on a bench press than a squat or deadlift... because your form is going to gradually become more sloppy towards the end of the workout...

I would do the same for leg press, (which I have done) if your looking for a lower body burnout



as far as the 4500 cals, I'm a freaking cow, I dont even get full from this, but I cut carbs out because I'm really carb sensitive... They bloat me up like no other, make me sick sometimes, and make me very drowzy, and so far I'm still at 240lbs but have gotten a lot leaner due to the glycogen and water depletion... THanks for dropping in man

[DocHollidy]

did some plyos and light form speed work yesterday too


Lateral Barrier Jumps 3x10
20 yard form sprints- x5

not much just trying to ease into it, gonna hit lower body later with some plyos and maybe some position specific drills

[DocHollidy]

Diet Yesterday

12 Hotdogs
1/2 Cup Cottage Cheese
4 TSP PB
44 oz Chicken lol 3.3lbs
Mayo 3 TSP

totals were about 4300 cals and 38.5 Carbs

Todays diet

3 Hotdogs
30 oz Chicken
2 Hotdogs
1 lb 80/20 Ground Chuck
Cheese
Egg Salad
Creatine PWO

gonna have more egg salad later, and maybe some pb and cottage cheese

totals will be around 4300-4400 and under 40 carbs

[DocHollidy]

todays workouts

FIRST time I've ever done a plyo Box Jump workout, and here is how it went

5 Min. Full Body Dynamic Warmup

Box Jumps

26.5" 1x3
34" 3x2
41.5" 1x3

Drop Jumps- 34" 1x3

Box Jump from 12" Block (seated)- 34" 3x2

overall I feel I did pretty good, I was reading up on box jumps and saw that 40" or above is decent so I feel for the first time ever trying 41.5" isnt bad, wanna hit over 50 before next spring


Lower Body

Squats- 135x5 225x5 305x6 (PR) should have warmed up a little more maybe
Pause Jump Squat- 105x5 105x3 (really got high with these)
Rhythm Jump Squats- 55x10
Hypers w/ 25lb Plate- 3x15
Leg Curls- 170x10 185x10 200x10


Overall happy with today good on the box jumps and squats, and I've been clean on the Anabolic Diet so far no problems on to day 5 of no carbs, (well less than 50) and I have to say I'm sitting at 237 still, so maybe I've gained some lean mass??? I dunno but when I carb up I should be in the 240s easy which is good, because I look legitmately leaner

[DocHollidy]

Back on low carb, didnt get much food in today so I'm making up for it tonight cooking 2lbs 80/20 ground chuck right now thats about 2400 cals

anyway , felt a little sluggish but still did ok in the weight room had I ate a little earlier I would have performed better


Chinup Max+ 50%- 13 Reps+7 = 20 Reps
BB Chain Bench- 185(40)X3 225(40)X3 245(40)X3 275(40)X2 225x3
the 275(40) was 315 with the chains included got it for 2 but had help 3/4 up on the 2nd

Lat Pull/ DB Military SS
160x20/ 40x20 160x10/ 40x10

Decline CG Bench/ Hammer SS
215x15/ 50x8 215/15 50x8

Shoulder Combo- 3x10

Tricep Bicep and Forearm Work- 8 Sets

Floor Press- 145x30 145x15 (was done before I even tried this lol))

[federaldb59]

nice lookin workouts there past two days

[DocHollidy]

nice lookin workouts there past two days

thanks man, hope you heal up soon bro

[DocHollidy]

Did some plyo box jumps and LB Starts today, headed home tonight cant wait, gonna eat a lot of good food and do a lot of heavy weights, and good workouts this week

Dynamic Warmup 5 mins
Box Jumps- 34" 1x3
Depth Box Jump- 34" (from about 4 feet away) 3x2 (about 7 total foot height+distance)

LB Starts- x3 each side

had to make it quick, but felt good gonna really crush some drills tommorow

Diet has been good for today

3 Pancakes w/ PB
7 Eggs
1 Lowfat Granola Bar

2 Lowfat Granola Bars

really havent got to eat much, gonna pound some calories down later

[DocHollidy]

Upper Body yesterday

(Just got into town yesterday at 5am, and met up with a buddy and we lifted)

Shoulder Combo- 10lb x 10 5lbx10
Bench Press- 135x5 225x5 275x1 315x1 335x1 (PR!!!!)
DB Incline Bench- 90x17 90x12
DB Flat Bench- 100x12 90x10
Tricep Work
Floor Press Finisher- 135x32

also weighed in at 240lbs so I'm still where I want to be, BF a little higher than I want, but I think I'm gonna just go back to the basics and try to hit 255lbs, while getting my 40 down to 4.6 it will be done by next year! lets get it gonna max on squat today

[federaldb59]

damn 335 thats beast mode man. will you have my babies?

[DocHollidy]

damn 335 thats beast mode man. will you have my babies?

haha thanks man, I wanna hit 500 my senior year so I have.... 4 years haha

[scott_donald]

strong benching i couldn't think about lifting that early never mind set a PR!!!

[07hudson]

Sick PR man!! I couldn't ever imagine lifting more than 3 plates although that's my goal.

[DocHollidy]

Thanks Scott, and thanks hudson appreciate the words

[DocHollidy]

Well my diet was good all week home, except for yesterday I had to eat everything cuz it was thanksgiving and I ate ALOT... anyway


Tuesday Leg Workout

Squat- 135x3 225x3 315x1 340x1 (No spot but got it decently easy) i took a vid I'll post later for critique I was going down to a 14.5" box so a little higher than usual but it wasnt my regular gym

SLDL- 225x8 225x8 225x8
Leg Press- 10 Plates x10 12 Plates x10 14 Plates x7
Hamstring Curl- 115x8 115x8 (I think)


Stadium Stairs- 10 total reps (sets of 4, 3, 3) so I did 4 with no rest, took about 90 sec. rest, then 3, etc. etc.


Felt pretty good, I'm bloated like a mother weighed in at 242lb this morning... oh well I figure I am going to try to hit 255lb sometime in december, and then dedicate the rest of the time to trying to lean up and get faster, although Ive finally got a track indoors to run on so I will be workin on speed throughout

[07hudson]

Nice sqautting man, glad to see those numbers going up

[DocHollidy]

contradicting myself each time, I've realized hitting 255lbs wont be possible right now, while staying athletic... I've talked to the coach, and they run something like a 4-2-5.. If I were to play ILB or OLB, then I'm going to have to prove I can run he said in pass coverage... So its really time to diet down, I have 7 weeks I made a new routine for myself starting tommorow, as well as a fat loss log and will post pics and workouts in both... I keep going back and forth on whether to gain muscle or lose fat, and I guess I just got my answer here... So no looking back going to go with what the coaches want..

Here is what my routine will be... No set days, just workout every other day, and have 4 different Days


Day 1- Upper Body (Power) and Lower Body (Explosion)

Bench Press (rest pause)- 3x5 (regular) 3x3
DB Incline Bench Press- 2x15
Floor Press- Drop set of 3 Weights for Max's = 225, 185, 135 (track reps for progress)
Plyometric Pushups- 3x10
Heavy DB Bench for Finish- 10RM for Max Reps
Box Jumps- (Working Set) 1x5 (with 10 more jumps from shorter heights)
Weighted Box Jumps- 2x8
Jump Rope- 3x 1:30 Sec


Day 2- Lower Body (Power) and Upper Body (Explosion)

Squats- 3x5 2x3
SLDL- 3x8
Hyperextensions- 4x15
Paused Squat Jumps- 2x10 (very light, highest jump possible)
Leg Press- 3x10 or 4x8
BB Push Press- 3x3 2x10
DB Jerk- 2x8

Day 3- Upper Body (Power) and HIIT

Bench Press- 225lbs max reps x3
DB Military- 2x15
Shoulder Combo- 4x25
BB Shrugs w/ Hold- 3x10
Lat Pulldown- 3x10
Seated Rows- 3x15 Heavy
RDL- 3x5
HIIT- 10-15mins

Day 4- Lower Body (Repetition) and HIIT

Squats- 2x12 2x10 2x8
Leg Press- Drop sets for total of 5 Sets x10 Reps
Smith Machine Lunges- 2x12 1x10
Hyperextensions- 4x15
Plyometrics
HIIT
_____________

[DocHollidy]

Bench Press- 135x5 135x5 225x5(Rest Pause) 230x5(Rest Pause) 225x5(Rest Pause) 280x3 (regular)
Incline DB Bench- 90x13 90x5 (minimal rest, not happy)
Floor Press Circuit- 225x7 185x8 135x13 (no rest, except change in weights, again not pleased)
Plyo Pushups- 1 Hand Med Ball- 1x10 Incline Clap Pushups 1x10

Box Jump Workout (didnt have my book to record how many but)

Box Jumps 1x8
Weighted Box Jumps 1x3
1-2-3 Jumps 1x5


Not happy with the workout in the weight room, but starting to do a lot less rest between sets, to prime my muscular endurance... either way hope to see some increases in that soon

[federaldb59]

Im diggin the new routine. On the jump squats you may wanna go 40%-60% of your max. heres an article about them by kelly baggett its really good and Ive since implemented them in my workout. http://www.higher-faster-sports.com/jumpsquats.html I think youd be playing at a good weight if you were aorund 230-225 with 10% or under bf that way youd be small enough to get in pass coverage but not get blown up every play.

[PitbullJR]

Never sacrifice size for speed. If they are playing a 4-2-5 then you are going to need to be able to run and cover rb's who may run 4.5 or 4.6's. some may be faster. Diet down, keep lifting hard. Now it is the time to start doing a lot of field work. Start doing the ladder, work on your back pedal and stop and go. Work on not false stepping on your reads. Become explosive through your hips. When the time comes to hit the field, this will be second nature to you. Keep working hard.

[DocHollidy]

Im diggin the new routine. On the jump squats you may wanna go 40%-60% of your max. heres an article about them by kelly baggett its really good and Ive since implemented them in my workout. http://www.higher-faster-sports.com/jumpsquats.html I think youd be playing at a good weight if you were aorund 230-225 with 10% or under bf that way youd be small enough to get in pass coverage but not get blown up every play.

well I still have 9 months until the season I think I'm probably sitting at around 15-16% BF at 242 so I shouldnt have problems getting to 10% at 225, overall my goal by the beginning of the season next year is 240 and below 11% BF So basically need to lose about 15lbs of fat and gain 15lbs of muscle seems like a tall task but I think I can do it

[DocHollidy]

Never sacrifice size for speed. If they are playing a 4-2-5 then you are going to need to be able to run and cover rb's who may run 4.5 or 4.6's. some may be faster. Diet down, keep lifting hard. Now it is the time to start doing a lot of field work. Start doing the ladder, work on your back pedal and stop and go. Work on not false stepping on your reads. Become explosive through your hips. When the time comes to hit the field, this will be second nature to you. Keep working hard.

thanks man I'm taking your advice, luckily I'm starting to realize speed>size.. so I'm going to diet down and get fast, and then put on weight slowly as long as it doesnt hurt my speed I wanna get into the 4.6 40 range atleast

[PitbullJR]

thanks man I'm taking your advice, luckily I'm starting to realize speed>size.. so I'm going to diet down and get fast, and then put on weight slowly as long as it doesnt hurt my speed I wanna get into the 4.6 40 range atleast

There you go my brother. Just remember "Speed Kills".
Jeff demps from UF is a smurf....starting RB because he is the fastest kid in the nation.

[TheHitStick]

contradicting myself each time, I've realized hitting 255lbs wont be possible right now, while staying athletic... I've talked to the coach, and they run something like a 4-2-5.. If I were to play ILB or OLB, then I'm going to have to prove I can run he said in pass coverage... So its really time to diet down, I have 7 weeks I made a new routine for myself starting tommorow, as well as a fat loss log and will post pics and workouts in both... I keep going back and forth on whether to gain muscle or lose fat, and I guess I just got my answer here... So no looking back going to go with what the coaches want..

Here is what my routine will be... No set days, just workout every other day, and have 4 different Days


Day 1- Upper Body (Power) and Lower Body (Explosion)

Bench Press (rest pause)- 3x5 (regular) 3x3
DB Incline Bench Press- 2x15
Floor Press- Drop set of 3 Weights for Max's = 225, 185, 135 (track reps for progress)
Plyometric Pushups- 3x10
Heavy DB Bench for Finish- 10RM for Max Reps
Box Jumps- (Working Set) 1x5 (with 10 more jumps from shorter heights)
Weighted Box Jumps- 2x8
Jump Rope- 3x 1:30 Sec


Day 2- Lower Body (Power) and Upper Body (Explosion)

Squats- 3x5 2x3
SLDL- 3x8
Hyperextensions- 4x15
Paused Squat Jumps- 2x10 (very light, highest jump possible)
Leg Press- 3x10 or 4x8
BB Push Press- 3x3 2x10
DB Jerk- 2x8

Day 3- Upper Body (Power) and HIIT

Bench Press- 225lbs max reps x3
DB Military- 2x15
Shoulder Combo- 4x25
BB Shrugs w/ Hold- 3x10
Lat Pulldown- 3x10
Seated Rows- 3x15 Heavy
RDL- 3x5
HIIT- 10-15mins

Day 4- Lower Body (Repetition) and HIIT

Squats- 2x12 2x10 2x8
Leg Press- Drop sets for total of 5 Sets x10 Reps
Smith Machine Lunges- 2x12 1x10
Hyperextensions- 4x15
Plyometrics
HIIT
_____________

bro i'm liking that workout...mind if i use it?

[federaldb59]

no that workout is patented by doc

[DocHollidy]

bro i'm liking that workout...mind if i use it?

lol I dont care man, I just came up with it out of the blue, just let me know how it works for you

[DocHollidy]

Got motivated by Pitbull so went out and did some field work, it was an off -day but I did about 20 mins. worth, I took vids, I'll try and upload them asap for critique

[DocHollidy]

Whatsup fellas, I havent been updating lately busy due to finals, but I'm still lifting and running hard... Started using the indoor track for sprints on M,W,F since I go to school those days and have to stay on campus an extra 3 hours after my last class, to wait for my ride home... So yeah still lifting hard, hitting PRs, and doing a lot more sprints, jumps and athletic movements now...

I will update when finals are over, but I really need to cram as much as I can, so bear with me

my sprint routine is

20 yd. 1x4
10 yd. 1x4
40 yd. 1x2

and I add 2 sprints on to it each week , I will do this until I get to about 12 sprints a peice

so next week it would be

20 1x6
10 1x6
40 1x6

[DocHollidy]

Hey fellas, well I'm still pushing, finals will be over in a few days so then I will start posting my full workouts again

Been doing a lot more sprints, jump workouts, and complexes... and I am still gaining weight and getting stronger? But I feel faster, I was trying to lose weight but if I feel faster, and am getting bigger I'll take that as well... anyway I'm going to time myself tommorow in the 10 and 20, wont be able to do the 40 for a week or so when I go home... But I feel like I am a lot more fluid now.... just updating

[DocHollidy]

also trying to get some boxing lessons for the week I am down at home, I know a week isnt a long time, but I'm gonna try to work with a guy on my hands who trains martial arts, for the times on break I'm at home... I figure every little bit helps and it could be good cardio too.. I dont need to be a GREAT boxer, but I could use some basic moves to keep hands off of me

[07hudson]

Boxing should be fun. Try and spar some if you can, I was pretty nervous at first b/c it'd been a while since I punched any1 lol but it's been a hell of a lot of fun. Just make sure you have a mouth piece.

[O-Diesel]

I figure I will start my own log on here, since everyone else seems to be doing it. This seems like a good place to talk about training, and look for support.

Story- Not gonna get into many details but going to be a recruited walk-on at a D-2 school starting in January

Stats

Height- 6'3.5"
Weight- 238-240
Bench- 315
Powerclean- 270
Squat- 320
40- 4.85 (my average after 4 sprints, all were in the 4.8s, and out of running shape should be in my 4.6s in no time)
Vert- Not sure probably between 27-28

The bench,clean, and squat are estimates based off 3 rep maxes, probably a little more on the squat and less on the clean.. My vert was 31 at its highest but I have gained 30lbs and I am not as good leaping anymore I can still dunk some... I am going to do some VJB to up the vert..

I played in a Semipro league a year ago, I played D-End and I led the league in sacks as a rookie, and made the league all-star and all-league team it was only my 2nd year of football, I played 1 year in high school as a senior.. I was about 210 in semi pro and alot weaker and lacked explosion/technique, I've been busting my butt for about 15months and I'm where I am now..

Hey bro a big dude like you needs to really concentrate on your squat....you need to be in the 450 range if your gunna play D2 football....work at it and worry less about bench.

[DocHollidy]

Hey bro a big dude like you needs to really concentrate on your squat....you need to be in the 450 range if your gunna play D2 football....work at it and worry less about bench.

thanks man, I am working on it I can probably hit 370 on a great day... but I know that isnt that impressive, I think squat is overrated though, 95% of people dont do them right and get no benefit from them even in major college football

[the59sound]

Yo dude, have you ever tried doing box squats with bands? It improved my vertical like crazy in 2 months and also made me much quicker off the line on 40's.

[07hudson]

Yo dude, have you ever tried doing box squats with bands? It improved my vertical like crazy in 2 months and also made me much quicker off the line on 40's.

Where did you get your bands?

[DocHollidy]

would be real interested in getting some bands, if you have a good place to buy from

[federaldb59]

Ive looked at a couple cehap sets on ebay. They say they have a lifetime warrenty and the company has a good rating. I think it was around 30 bucks for a whole set.

[07hudson]

30 bucks isn't bad. The heavy duty ones I've seen for doint that were expensive as hell at elitefts

[the59sound]

at virginia tech some of the football players go to this place off campus called the weight club, i played madden with them at one of their parties and lift with them now occasionally and I use the bands they have. Im moving and am going to need to invest in some soon. Bands on box squats is real legit though, I love it.

i got into football workout programs mainly because of the people i lift with, but its really allowed me to get my strength up higher than ever before and im still quick. if any of you have tips on programs you used when you started to develop your foundation of strength, that would be solid.

[07hudson]

at virginia tech some of the football players go to this place off campus called the weight club, i played madden with them at one of their parties and lift with them now occasionally and I use the bands they have. Im moving and am going to need to invest in some soon. Bands on box squats is real legit though, I love it.

i got into football workout programs mainly because of the people i lift with, but its really allowed me to get my strength up higher than ever before and im still quick. if any of you have tips on programs you used when you started to develop your foundation of strength, that would be solid.

West Side for Skinny bastards 3 lol, everything you need. And I'm still doing it

[the59sound]

West Side for Skinny bastards 3 lol, everything you need. And I'm still doing it

read and im starting tomorrow. really appreciate it.

[DocHollidy]

finally finished with finals, so I'll start updating again, gonna workout ME Lower tonight so I'll post the results, was still working out 4 days a week, not missing any workouts and still doing my plyos just havent posted

[07hudson]

read and im starting tomorrow. really appreciate it.
np bro

finally finished with finals, so I'll start updating again, gonna workout ME Lower tonight so I'll post the results, was still working out 4 days a week, not missing any workouts and still doing my plyos just havent posted

Isn't it the best feeling in the world being done with finals? I didn't sleep 2 nites this week.

[nelsonjack60]

sweeet

[DocHollidy]

Isn't it the best feeling in the world being done with finals? I didn't sleep 2 nites this week.

oh yeah man thats for sure, now have a whole month to settle back and relax still gotta work though fuuuu

[07hudson]

I hear ya

[DocHollidy]

Back to loggin my workouts today, been hitting the weight room, doing sprints and plyometrics consistently still just havent put them in in a while...

So todays workout


Bench Press- 135x5 225x3 275x3 315x2 315x2 320x2(PR)
Decline Bench Press- 225x22(PR) 225x16
Weighted Chinups and Single Arm Face Pull SS- 25lb Plate x8/ 12 Reps Face Pull- 3 Sets
Tricep Kickbacks- 4 Sets
Bench Press Burnout Finisher- 225x6 Start drop sets total of 60 Reps


Weight was 244, little bloated went out to eat for my bday and all but great workout today

[federaldb59]

happy birthday

[07hudson]

Damn bro, 320x2 is sick

oh and...

http://i64.photobucket.com/albums/h165/margy_celebrito/12914.jpg

[DocHollidy]

happy birthday

thanks bro

[DocHollidy]

Damn bro, 320x2 is sick

oh and...

http://i64.photobucket.com/albums/h165/margy_celebrito/12914.jpg

thanks man... went clothes shopping and had a little trouble fitting into some XXL shirts lol note they were from American Eagle lol so they dont count



merry christmas everyone

[07hudson]

thanks man... went clothes shopping and had a little trouble fitting into some XXL shirts lol note they were from American Eagle lol so they dont count



merry christmas everyone

If that was a problem I could only imagine the trouble with Hollistor you'd have

[DocHollidy]

Did a fullbody workout today because I wont be able to lift again til atleast Sunday


Deads- 225x3 315x3 405x2 425x2 435x1 (PR) 315x6 315x6 (alot of volume, back was DONE)
Bench- 225x5 275x5 305x4 315x2 315x2
Hammer Curls- 50x10 50x10
Arm Work

Doesnt look like much, but the deadlifts were a lot of work

[DocHollidy]

Yesterday

Bench- 135x3 185x3 225x3 315x3 325x2
CG Pushups (feet elevated)- 15, 15, 15
Weighted Chins- 7,7
Arm Work

Alot of athletic work

Jump Ropes- 3 Sets
Footwork
Barbell Cardio Complexes- 2 Sets

[DocHollidy]

light cardio work today just did a few barbell complexes


really gonna hit it hard tomorrow, and Im working out with the wrestling team to work on conditioning... should be challenging

[DocHollidy]

Wrestled with a few high school teams today, they were holding a practice and a friend from out of town came down to wrestle so I went with him.... Did pretty good wrestled a few heavyweights and went 3-0 lol never wrestled before but in their defense they were young guys good cardio though

Deadlifts- 135x5 225x5 315x3 405x3 415x3 (PR)
SLDL- 225x10 225x10
Leg Press- 3 Plates(on each side) x10 4 Plates x10 6 Plates x10 8 Plates x8 10 Plates x1 4 Plates x20 (2 Sets)

Was Pretty much done after this, and the wrestling was good cardio.. I weighed 241 today after the wrestling where I'm sure I lost alot of water weight, but when hydrated I am about 245-246, and look leaner...

[07hudson]

3-0 lol nice, been doing a lot of grappling myself, pretty fun

huge deads, more than 4 plates for reps ftw

[DocHollidy]

3-0 lol nice, been doing a lot of grappling myself, pretty fun

huge deads, more than 4 plates for reps ftw

yeah it was ok I was more out of shape then I thought I was though... but one of the dudes I went up against was a state quarter finalist, so I'm not sure how I should feel about how easily I beat him. Maybe a wrestling log? Lol nah, but it was good cardio

[07hudson]

Lol, hell. mma wouldn't be something bad to do on the side

[DocHollidy]

Lol, hell. mma wouldn't be something bad to do on the side

nah I would rather focus purely on football, any time spent on mma, I could be using to get better at ball, but thats mainly because I would like to do it for a living God willing

[DocHollidy]

Been doing alot of random workouts because the holiday killed my schedule gonna get back on track next week, but still going hard


Bench- 135x5 225x5 275x3 320x3 (PR, and went up really easily, had atleast one more)
DB Incline- 95x12 (PR) 95x12
Chinup/ BB Row SS- 8/135x8 8/135x8 6(w. 20lb chain)/ 135x8
Lateral Shoulder Raises- 20x12 20x12
Squat Machine (new machine awesome, closest thing to real squats)- 225x8 225x8 225x8
Tricep Work

Tonight gonna head back and do some complexes, plyos, and sprints for conditioning, will post later...



I think I'm gonna use the squat machine for a month or two, the way its set up it teaches you to sit back into your squat, and you cant round your back, I have a problem with that, so maybe after a month or two of this maybe it will correct it, still plate loaded, just like a standing hack squat
Happy New Years to all of yall in advance, and God Bless everyone

[THEUnstoppable]

Been doing alot of random workouts because the holiday killed my schedule gonna get back on track next week, but still going hard


Same dude. Way to keep working through the holidays. Happy New Years man, and many more.

[scott_donald]

stay away from the squat machine... ice benching...

best way to learn to squat is to squat...

[DocHollidy]

stay away from the squat machine... ice benching...

best way to learn to squat is to squat...

True, but I dont seem to get any stronger on my squats, and I know I go low enough but I dont seem to get anything resulting in a pump from my quads or hams with them either... And why ice benching (I'm assuming you mean take it easy) I've been making gains almost each workout, and only do it once every 4-5 days

[PitbullJR]

True, but I dont seem to get any stronger on my squats, and I know I go low enough but I dont seem to get anything resulting in a pump from my quads or hams with them either... And why ice benching (I'm assuming you mean take it easy) I've been making gains almost each workout, and only do it once every 4-5 days

As far as squats weight going up it takes a long time. Do this workout one day and tell me how you feel. Rep 275 for 3x12 if that is too much rep 225 3x15. I can squat a lot and the next day I couldn't walk. Your body may respond to more reps rather than more weight which in the long term will result in your legs getting stronger. It is just a suggestion, what works for person A may not for person B

[DocHollidy]

As far as squats weight going up it takes a long time. Do this workout one day and tell me how you feel. Rep 275 for 3x12 if that is too much rep 225 3x15. I can squat a lot and the next day I couldn't walk. Your body may respond to more reps rather than more weight which in the long term will result in your legs getting stronger. It is just a suggestion, what works for person A may not for person B

I agree with you I was seeing a lot more gains when I would do around 8 reps, now that I switched to 3 I have stalled alot.... I will start this tommorow... also I'm trying to take your advice by doing sprints, but their is constant snow up here atleast a foot on the ground now, so I've been trying to do box jumps and plyo drills, I hope I can maintain my speed once school starts back up I can use the indoor track

[PitbullJR]

I agree with you I was seeing a lot more gains when I would do around 8 reps, now that I switched to 3 I have stalled alot.... I will start this tommorow... also I'm trying to take your advice by doing sprints, but their is constant snow up here atleast a foot on the ground now, so I've been trying to do box jumps and plyo drills, I hope I can maintain my speed once school starts back up I can use the indoor track

I hear you man, but what matters is that you are still on track and are displaying the work ethic that is needed to succeed in football and life in general. I read many journal logs and the enthusiasm in which it was started seems 2 have declined. That's how it goes, everything sounds good until that 4-6 week mark. That is what determines who sticks with it and who didn't want it bad enough. Keep up the good work and if you u need help on something don't hesitate to hit me up.

[DocHollidy]

Same dude. Way to keep working through the holidays. Happy New Years man, and many more.

thanks man you too, god bless

[DocHollidy]

I hear you man, but what matters is that you are still on track and are displaying the work ethic that is needed to succeed in football and life in general. I read many journal logs and the enthusiasm in which it was started seems 2 have declined. That's how it goes, everything sounds good until that 4-6 week mark. That is what determines who sticks with it and who didn't want it bad enough. Keep up the good work and if you u need help on something don't hesitate to hit me up.

For sure man, and yeah I been trying to do this college football thing for 3 years now, and its finally here, alot of personal and family problems is the reason its taken so long, I appreciate the help and I hope you get back to your goals and God bless man, make the most of 2010

[scott_donald]

True, but I dont seem to get any stronger on my squats, and I know I go low enough but I dont seem to get anything resulting in a pump from my quads or hams with them either... And why ice benching (I'm assuming you mean take it easy) I've been making gains almost each workout, and only do it once every 4-5 days

hmm this could be because of many reasons but again its easily sorted... video you squatting...

what rep range you use for squats... what do you want form your squats... strengthening the assistance lifts round the squats...

[DocHollidy]

hmm this could be because of many reasons but again its easily sorted... video you squatting...

what rep range you use for squats... what do you want form your squats... strengthening the assistance lifts round the squats...

Well I was doing around 8-10 reps and was seeing a lot of gains, then switched to 3-5 and my gains have stalled even got weaker.... I want to produce maximum lower body power, and strength from squats, and I have been doing uni-lateral work, and deadlifts to assist squats and I sometimes choose deads over squats because it seems more a power exercise

[scott_donald]

Well I was doing around 8-10 reps and was seeing a lot of gains, then switched to 3-5 and my gains have stalled even got weaker.... I want to produce maximum lower body power, and strength from squats, and I have been doing uni-lateral work, and deadlifts to assist squats and I sometimes choose deads over squats because it seems more a power exercise

well either go back to what was working... i am in same boat... gone form pl squats to olympic squats and basicaly starting from scratch... squatting 2 times a week tright now and still improving but all low reps...

have you thought about smolov for your squats???

[DocHollidy]

I have but the only thing that scares me about smolov is if I'm thinking correctly you arent supposed to do any other work than the squats and supplemental lifts they give you

[scott_donald]

I have but the only thing that scares me about smolov is if I'm thinking correctly you arent supposed to do any other work than the squats and supplemental lifts they give you

check through journals... the lower body stuff i wouldnt but again for the upper body you can easily add in other movements...

[DocHollidy]

ok thanks scott


well we will call today an off day

I went to the gym and did some plyos and acceleration work,
I have no burst at all, i know its my lower body muscular endurance, and conditioning


I did about 6 vertical jumps, and I'm not sure my reach but my best was 10'5" so I'm assuming its atleast 27"

either way I have no burst, I made a thread in the sports training section any help you guys have please feel free, I have 3 weeks until winter conditioning, and I have no burst at all, I need to get it in gear

I'm gonna cut down on lifting to 3 days a week, and focus on getting in shape, I need a conditioning routine, I am gonna start VJB

and I am limited to

Cardio Machines
Plyos
and a Basketball Court (crappy, cant get any traction running, but it will suffice)

pissed as well, I went in to do box jumps, and the platform broke last night and they took it out? wth was real pissed

[FB4ME]

ha! that sucks about the boxes breakin bro. Anyway, Im afraid we are in the same boat with our goals... so I am definitely Sub'd to this! Keep up the good work man, as far as that burst goes theres several things you can do... a lof of my speed work from back when i played highschool was done in a pool. I did high knees as fast as as I could and sprints as fast as i could and squat/split jumps as fast as I could, all in the 4 foot end of a pool did it for 3 months during the summer between my soph and jr year and combined with regular/overspeed sprinting and cleans/squats i went from a 4.71 to a 4.46(electronic) in those 3 months. So if you have access to a pool it might be worth a shot. Once I get back from this deployment and have access to a field and pool again I will feel alot more like I am doing useful things. Unfortunately being in Iraq right now, I am pretty much confined to a weightroom haha. Goodluck man and check out my log when you get a chance. Also what school you tryin to walkon at?

[DocHollidy]

ha! that sucks about the boxes breakin bro. Anyway, Im afraid we are in the same boat with our goals... so I am definitely Sub'd to this! Keep up the good work man, as far as that burst goes theres several things you can do... a lof of my speed work from back when i played highschool was done in a pool. I did high knees as fast as as I could and sprints as fast as i could and squat/split jumps as fast as I could, all in the 4 foot end of a pool did it for 3 months during the summer between my soph and jr year and combined with regular/overspeed sprinting and cleans/squats i went from a 4.71 to a 4.46(electronic) in those 3 months. So if you have access to a pool it might be worth a shot. Once I get back from this deployment and have access to a field and pool again I will feel alot more like I am doing useful things. Unfortunately being in Iraq right now, I am pretty much confined to a weightroom haha. Goodluck man and check out my log when you get a chance. Also what school you tryin to walkon at?

thanks man, I have access to a pool so I will throw that in their, I was running up until about a month and a half ago and I was running in the 4.7-8 range, but I wanna make sure I dont lose and hopefully get faster...

[FB4ME]

hey also if you are interested in a good read on speed training, pick up the book "Sports Speed" by Dintiman/Ward. Lots of excellent stuff in there written by Olympic sprint coaches/Cowboys strength/speed coach. By far it is my favorite book on athletic speed training. It's not filled with a bunch of new theories and stuff its filled with tried and true stuff and more importantly how to impliment them. Even shows you how to set-up a training plan based on your sport. I know once I get back from this deployment I will come off of this westside and switch to a program out of there, mixed with lots of field work and hopefully I can find a flag football league in the spring to brush up on basic "field view" skills. Anyway, just throwin some more junk your way, take it or leave it... just know where your mind/heart is in this since I am in the same situation, so I want to help a fellow out as much as I can ;)

[DocHollidy]

Well today had a pretty good workout took scot and pits advice and did higher rep on squats, felt I got a good workout, went real light here is the setup I will use


I will go 3x8 If I finish all sets I will bump it up 10 lbs for the next week... so today

Squat- 135x12 185x10 225x8 225x8 225x8 (was experiencing back pain, and realized I may have been resting the bar to high up on my back causing pressure on my spine, the last 2 sets I found a much lower bar spot and the sets went by a lot easier, maybe this is why the weight feels so heavy when I go heavy)

Hack Squats- 135x20 135x10

Hyperextensions- 1x20 1x20 1x20

The basketball court was full as usual a volleyball tournament in their

but I was studying and tweaking my stance for sprints, and D-line and was watching defranco vids, decided to try and angle my shins to below 45 degrees to the ground, I was amazed at how much more explosive I felt just then, I feel like my body has to adjust to this but it felt great and I did about 15-20 reps of just short get out sprints, I will do the basketball court sprints tommorow

I also did a drill I saw Deion Sanders do where he placed a hurdle (I used a towel) to emphasize gaining as much ground on my first step, I took a vid but its crappy quality, any criticism on my start??

its bad quality but its about 5-7 yards from the towel (line of scrimmage to where I pass the camera)

http://www.youtube.com/watch?v=KegDR8cMX1Y

[DocHollidy]

hey also if you are interested in a good read on speed training, pick up the book "Sports Speed" by Dintiman/Ward. Lots of excellent stuff in there written by Olympic sprint coaches/Cowboys strength/speed coach. By far it is my favorite book on athletic speed training. It's not filled with a bunch of new theories and stuff its filled with tried and true stuff and more importantly how to impliment them. Even shows you how to set-up a training plan based on your sport. I know once I get back from this deployment I will come off of this westside and switch to a program out of there, mixed with lots of field work and hopefully I can find a flag football league in the spring to brush up on basic "field view" skills. Anyway, just throwin some more junk your way, take it or leave it... just know where your mind/heart is in this since I am in the same situation, so I want to help a fellow out as much as I can ;)

Thanks bro good luck with your goals what school you trying to go into?

[scott_donald]

as far as bar placement on squats...

oly style uses a much higher bar placement on top of the traps

pl style uses a lot lower spot at the bottom of the upper traps...

me i use higher spot... feels far more secure... used lower when i pl squatted...

as far as continually improving your squats... i would do 8 reps till you stop adding weight then maybe 5 reps till stop adding weight... then 3 reps and maybe back to 5 then maybe singles... change the stimuli and not the exercise... vary volume... go to 1 rep max then drop and do a 5 rep max then maybe a couple doubles slightly higher...

[FB4ME]

your video doesnt look bad, but would be able to offer more advice if it was from the side, cant tell alot from the front view. But, two things stand out to me, the first is that your front foot is taking a mini step at the very beginning, or atleast thats what it looks like in the video. Try switching which foot is in front when you practice starts next time and see how it feels. Also, your hips are a little low for the ideal stance, but seeing as how youre not a sprinter I doubt it matters measurably.

Not sure where Im goin yet... still weighin my options, lookin at schools, talking to coaches. Tryin to find a school with athletic and academics that suit my fancy ;) I am still trying to decide if I want to go D2 or go play at a community college for a year first, the slim chance of havin a good year in Juco and getting the possible to go D1 is tempting. Plus it will only save me some money lol. If I do decide to go straight to a D2 school then I am really leaning towards Grand Valley State. I asked before but I didnt see youre answer, where are you tryin to go?

[DocHollidy]

your video doesnt look bad, but would be able to offer more advice if it was from the side, cant tell alot from the front view. But, two things stand out to me, the first is that your front foot is taking a mini step at the very beginning, or atleast thats what it looks like in the video. Try switching which foot is in front when you practice starts next time and see how it feels. Also, your hips are a little low for the ideal stance, but seeing as how youre not a sprinter I doubt it matters measurably.

Not sure where Im goin yet... still weighin my options, lookin at schools, talking to coaches. Tryin to find a school with athletic and academics that suit my fancy ;) I am still trying to decide if I want to go D2 or go play at a community college for a year first, the slim chance of havin a good year in Juco and getting the possible to go D1 is tempting. Plus it will only save me some money lol. If I do decide to go straight to a D2 school then I am really leaning towards Grand Valley State. I asked before but I didnt see youre answer, where are you tryin to go?


Well I see your age is 24, so if you go to JUCO keep in mind your D-1 clock starts running once you hit the age of 21 regardless if you have been in school or not (unless you are in military or on a religious based mission I believe)

so a lower level school may be your only option


and thanks for the critique, but I think your mistaking my back foot for my front foot, my left foot is my back foot, I put the towel about 3-4 feet in front of my back foot to make sure I'm gaining ground with my first step but thanks alot man I'm already at a school I start in 3 weeks winter conditioning with the team

[FB4ME]

Yeah I know I went through a MANY phone calls with the NCAA clearinghouse getting my eligibility status cleared up. Being national guard, on active duty status so much, a few credit hours taken here, a few there. its all a big mess, BUT effective as soon as I come off of orders I will have 4 seasons of D2 eligibility left, and 3 years of D1 left... hence why I am debating about hanging in there for the possibility of D1 (even though it would only be 2 years after 1 year of Juco) as that would be a pretty awesome experience, and Im thinking that even if I go Juco and dont have an outstanding initial comeback year I will still have 3 years of D2 ball left... which should be more than enough time to get it out of my system right? ;)

As far as your form... I see now. your arm was in the way and couldn't tell which one was in front.

[DocHollidy]

Back on my lifting schedule

Yesterday- did 4 BB Complexes for Cardio


Today

ME Upper

Bench- 45x10 135x10 225x3 275x3 315x4(PR +1) 135x10
BB Incline Bench- 185x10 185x10 185x10
Chins and Rows SS- 8/ 135x8 (2 Sets)
Shoulder Raises and Shrugs SS- 25lb x 10/ 205x10 (3 Sets)
Incline Bench Burnout- Went down 10lbs each portion, and added a rep, did sets of 6,7,8,9,10,11,12,13

Rotator Cuff Work


Did some sprints and agilities for about 20 mins... did 14-15 reps of about 15 yds.
(something like 5 forward, 10 to the left, and vice versa (out of both DE and OLB stance)

Gonna do some bb complexes and core tonight

[scott_donald]

you certainly can bench...

what complexes do you do... i need to do cardio bad... i want to do complexes and use my prowler later...

didn't ski today as roads were closed when i got up and show and ice everywhere else round here and cant run safely...

[DocHollidy]

you certainly can bench...

what complexes do you do... i need to do cardio bad... i want to do complexes and use my prowler later...

didn't ski today as roads were closed when i got up and show and ice everywhere else round here and cant run safely...


Thanks the complexes I did the other night were


Front Squat x8
BB Row x 16
SLDL x16
Front Squat x8
SLDL x8

I did that all as one for about 3-4 Sets

also if I have more room than being at home

OH Squat x 8
Back Squat x8
SLDL x 8
Military Press x8
BB Row x8
Lunges x8

pretty much something like that, their are a few good ones with a plate too, but I THINK I freestyled these and made them up

I try to go more reps on the SLDL after squats because it seems like that really tires you out..

hope that helps, gonna hit some DE Lower Body today so really gonna burn through some high rep squats
and I have the itch to do some cleans today so I'll throw them in at the end

[scott_donald]

thanks i think i will do them with the bar later or maybe 10 kg on each side... maybe a few sets then some prowler pushing... i want to beat some prs tomorrow so need to save energy for that...

[DocHollidy]

thanks i think i will do them with the bar later or maybe 10 kg on each side... maybe a few sets then some prowler pushing... i want to beat some prs tomorrow so need to save energy for that...

yeah doing them is a lot easier and funner for me than traditional cardio, good luck on them prs man... I wish I had access to a prowler

[scott_donald]

yeah doing them is a lot easier and funner for me than traditional cardio, good luck on them prs man... I wish I had access to a prowler

i havent used it for almost a year... so its been in the garden for that long...

[DocHollidy]

Well first off thanks again for the advice Pittjr and ScottD

well today did DE Lower, and I crushed squats (atleast progress wise for me) and I feel I'm really responding to high reps only being doing them for 2 weeks, but very pleased I think it was all mental... but also I fixed my form greatly and found a much more comfortable low bar spot

DE Lower Body
Dynamic Warmup

Squats- 85x10 135x8 225x8 275x10 (PR) 275x10 (PR) each rep was deep and good form, minimal rounding of the back, so no back pain, and great drive with the hips (I felt it)

One Leg Hack Squat and Chinup SS- 20lbs 2 reps, 8 Chins (Just 1 set)

Dynamic Effort BB Step Up and High Knee Raise- 65lbs 3 Sets of 8 (each leg, emphasis on explosion)

Cable Pullthroughs- 1x30 (25lbs) this hurt afterwards

Tricep Work

felt really great today, hit 275x10 for the first time on squats, my best I think was 8 before... my goal is 315x10 by the summer, I think I could have hit 315x5 atleast today though

[DocHollidy]

think I'm gonna go back in late tonight and do some plyos, complexes, and core... if not I'll hit them at home but either way I'm estatic right now

[scott_donald]

great pr but that wasnt a de day..

[DocHollidy]

great pr but that wasnt a de day..

should I have used less weight?

[federaldb59]

You normaly only do exercises like box or vertical jumps. Its supposed to give your legs a break for weights for your M.E. Lower day but still work them. {Execerpt from Defrancos article}
That said, how do I get my skinny bastards to start training their newfound muscle to contract explosively, yet in a safe and effective manner? The answer is simple: basic jump training!

Incorporating box jumps, vertical jumps, broad jumps and hurdle jumps has had a profound effect on our athletes’ explosiveness and performance. I also like the fact that jumping helps improve athleticism. The box jump is a perfect example of what I’m talking about here. In order to perform a box jump onto a high box, you must develop superior flexibility and mobility, as well as the incredible balance required to stick the landing. I’m a fan of any exercise that helps develop explosive power, mobility and balance simultaneously!

Another positive aspect of jumping is that it doesn’t make you as sore as squatting. This is important because we don’t want our dynamic-effort lower body day to take away from our max-effort lower body day. You’ll also notice in the sample workouts below that I keep the volume very low on the assistance exercises during dynamic-effort lower body day. Once again, this is because we don’t want to be sore for the max-effort workout. This low volume “jumping” workout has complimented our athletes’ heavy lower body days extremely well!

[scott_donald]

what you did was an RE day... essentially repped the weight...

for a de day you pick an exercise... normally the squat for lower then based on your one rep max you do 8-10 sets of 2 with between 50-60% of 1rm... the point is to rep the weight as fast as you can...



Dynamic Method
Louie Simmons
The dynamic method is sometimes referred to as speed work. There are some who think it is not necessary to work on speed. This is just one part of the total strength equation.
Sometimes when people read a little, they become dangerous. A little knowledge can be a curse. One day a couple lifters and I were having a discussion about the training philosophies of Dr. Y. V. Verkhoshansky. I explained to them that Dr. Verkhoshansky is an expert on power metrics, or the entire collection of jumping, rebounding, and shock training. While some refer to me as a weight lifting expert, you can?t compare our methods at all. That?s when I knew not to loan a single book to anyone; it leads to confusion.
Let?s look at the purpose of the dynamic method, or training with submaximal weights with maximal speed. This system builds a fast rate of force development. With bands and chains added, it teaches one to accelerate and reduce bar deceleration. With the lighter weights, one can control and perfect form.
For more explosive strength, one can do ballistic benching. This method consists in lowering the barbell as fast as possible and catching and reversing the bar just before it touches the chest. Do not allow the bar to touch the chest. Press the bar to lockout as powerfully as possible.
The dynamic method was also used to replace a maximal effort method for those who could not handle a second high-intensity, or 95% and above, workout twice a week. If you do two extremely heavy workouts a week, you can suffer the law of accommodation. This simply means, if you handle the same loads and same training percents, your performance will go backwards.
I personally did this for 13 years, 1970 to 1983, and only after breaking my L5 vertebra twice did I invest in several books from the old Soviet Union translated by Bud Charniga Jr. My first positive training came from A. S. Prilepin?s charts explaining why one must use a certain percent of a 1-rep max, and how many lifts in one workout, at what percents, and the repetitions per set you should follow. This leads to why one must use the dynamic system in one form or another.
A. S. Prilepin found that at 70% of a 1-rep max after 6 reps, the force production would decrease on the seventh repetition. At 80%, the fifth rep would slow down, and thus force production was reduced. At 90%, he recommended 1 to 2 reps only because the barbell again would slow on the third rep and power would diminish once again.
We use 3 reps for benching for the most part, but after a meet we use 5 reps for 10 sets. By doing this we alter the volume without changing the intensity. A 500-pound raw floor presser would use 200 pounds and two sets of 5/8-inch chain for the dynamic method. For 10 sets of 3 reps with bands or chains, the total volume without the accommodating resistance would be 6000 pounds. To reach a 505 personal record, the procedure would look like this:
After a warmup start calculations at 70% of the 500 raw bench record.
365 x 1
405 x 1
435 x 1
470 x 1
485 x 1
505 x 1 PR
This is a total of 2665 pounds.
The intensity is >100%, and the important point is, the volume is roughly 50% of the dynamic day. This represents a spike in training or a wave during a weekly plan. The wave-like basic periodization system was first introduced by Matveyev in 1964.

Let?s look at a weekly squat workout. A 1000-pound squatter using 500 pounds plus strong Jump Stretch bands for 8 sets of 2 reps lifts a total volume of 8000 pounds.
A max effort workout with a Safety Squat bar on a low box, close stance, no gear for a 1000-pound squat would look like this:
405 x 2
455 x 2
495 x 1
545 x 1
600 x 1
This would be 3360 pounds of total volume.

As you can see, this 2-day training per week serves as a means to rotate high volume, low intensity into a low volume, >100% intensity. By constantly switching the core exercise each week on max effort day and using several combinations of accommodating resistance on the dynamic day, you can completely eliminate accommodation.
See ?accommodation? in the book Science and Practice of Strength Training by V. M. Zatsiorsky.
The weekly plan coincides with a monthly plan and of course eventually a yearly and multi-year plan commonly known as an Olympic cycle.
Speed training, as you can see, provides more than a training means to develop a fast rate of force development. On speed day for squatting, the percentage will jump roughly 5%, causing the bar speed to change slightly, which will also combat accommodation, sometimes called the speed barrier.
I look at weights as fast weights and slow weights, not by the old fashioned terms ?light? to build muscle mass and then later on ?heavy? to build strength. Dr. Hatfield said no one can lift a heavy weight slow. Well said!
In a 3-week wave, the total volume will go up somewhat, with adding weight or accommodating resistance with bands or chains.
On max effort day remember that after 3 weeks of the same exercise your progress will be retarded, but by switching the core exercises each week, this can be eliminated and progress can continue. So the bar speed is constantly changed weekly, either becoming faster or slower. After all, at a meet the first, second, and third attempt will move at different rates of speed as well.
Volume can be waved as well through special exercises for smaller muscles such as triceps, lats, and hamstrings. When starting a 3-week pendulum wave with new exercises, the unfamiliarity of these exercises will keep the volume somewhat small. But week after week they become easier, and bigger weights and of course more volume are attained. Again, this helps fight against accommodation.
Training is very complex; it is not as simple as you may think. It must be well thought out to obtain your true potential.

[DocHollidy]

ok I will do that next time

I used to do box jumps on an adjustable platform but it was replaced with a hack squat machine so retarded

[federaldb59]

I do vertical jumps. I think theyre under utilized by most people on westside, everyone you see doing box jumps which are fine but what if you dont have a box or anything. Vertical Jumps are one on the best indicators of athleticism. why do you think they test an athletes vert? Im sure you could add a weighted vest and have it be just as effective.

[scott_donald]

ok I will do that next time

I used to do box jumps on an adjustable platform but it was replaced with a hack squat machine so retarded


I do vertical jumps. I think theyre under utilized by most people on westside, everyone you see doing box jumps which are fine but what if you dont have a box or anything. Vertical Jumps are one on the best indicators of athleticism. why do you think they test an athletes vert? Im sure you could add a weighted vest and have it be just as effective.

it doesnt have to be jumps... anything where you move fast and create your highest power outputs...

[FB4ME]

it doesnt have to be jumps... anything where you move fast and create your highest power outputs...

Agreed. As you know I have added Power Cleans to my DE lower body day. Whether this is kosher or not I dont know but Powercleans involve alot of speed and explosiveness so I have been using these. Also, for my next DE Lower Body day Im going to do Short Sprints/Leg Tuck Jumps instead of my typical Power Cleans/Box jumps. I used BB Jump Squats (with only 65lbs) one time on DE day too... which killed. I think theres a lot of options for DE day, just make sure it involves explosiveness and speed and you will be good :)

[DocHollidy]

Crappy day tonight, I have'nt worked out since Tuesday but I think I'm coming down with a cold or something, I'm not sure anyway here is todays workout/ and other notes


Weight- weighed in at 238 (havent ate much today so a little low)

Body Comp- estimated 13%... Top 4 abs clearly showing, adonis belt coming in nicely, not trying to get too lean though but I am pleased I look a lot leaner, I should note this is the beginning of my 3rd week on DrivenSports Lean Xtreme, they say it takes a few weeks to kick in, I've stacked this with Glycobol and my diet has been clean this past week, and it shows... Def. gonna pick up another bottle of each in a week or two.


RE Upper (Felt real sluggish, overly tired, overall did'nt do too much today)

DB Bench Press- 50x10 50x10 100x12 100x14(PR)
well I was trying to test my muscular endurance, and I hit the most reps I've ever done with 100lb DB's on my 2nd set so this is a positive note

BB Bench- 135x10 225x11 (Hit all the reps clean, once I got to 9 I felt tired, I didnt struggle but didnt want to over do it, I think I have a 225 rep test in a few weeks, so I'm hoping to hit 20, last time I really tested I hit 16 and I have done 4 sets of 12 I believe, I didnt go all out today, and the repetition DB Presses really took a lot out of me)

Chinups- 50 Reps Total (over the course of 15 mins.)

Light Plyos, and agility drills
(I felt really quick today, and light on my feet. Also I've been using the Valsava? Valvasa whatever its called technique, on my sprints and getting out of my stance and it really does work)


Feel like crap right now gonna take some meds, to hopefully kill this cold before it kicks in

[TheHitStick]

what you did was an RE day... essentially repped the weight...

for a de day you pick an exercise... normally the squat for lower then based on your one rep max you do 8-10 sets of 2 with between 50-60% of 1rm... the point is to rep the weight as fast as you can...

That's really good info scott, I never really thought it like that. I always felt I wasn't doing much on my DE days, even thought I knew I had to save my strength for ME Squats or something.

And Doc, really take meds and rest! I just had a cold on Wednesday and couldn't workout (didn't go to school either) but I laid in bed all day and took medicine as soon as I could. Drink plenty of water also and eat so you don't lose much. Try to recover fast so it doesn't throw your schedule off. It almost did to me but the next day I worked out again and did better than expected.

Get well soon bud

[DocHollidy]

Light Warmup

Squats- 95x8 135x8 225x8 315x6(PR +3) 225x12
Bulg SS (Front Foot on Bench)- 95x12 95x12
Deadlifts- 315x10 315x10

also did some stance starts- felt fast as I have ever been, new stance and technique is awesome, new squat form and low bar spot in combination with high reps has me progressing like crazy

Crushed a PR on Squats, Deads felt good but was drained after, had to cut it a little short because of work gonna hit some arms and core tonight if I feel up to it

[DocHollidy]

ME Upper (didnt follow the template did my own thing tonight)

Bench- 135x10
Shoulder Warmup

BB Chain Bench- 135 (+40lb Chains) x10 225 (+40lb Chains) x8 235 (+40lb Chains) x7 315 (+40lb Chains) x0 (this was 355lbs and I got it about 1/2 way and nada)

Chain Shoulder Raises seated on Med Ball- 20lb x 10 (3 Sets)

Criss Cross Chain Pushups- (40lbs) x15, x15, x15, x14 (alternated between palms in and out)

Shrugs- 225x10 315x10

Decided to try Cleans (Havent done these in months, figured I'd try em out, wish I had worked on them more this offseason, had an olympic pl'er coach me up and watch my form)

Power Cleans- 225x2 225x2 255x2 275x1 (PR) tried to get another and failed twice, but finally hit my goal of a 275lb clean without doing them in forever, gonna focus on doing these more and aim for 3 plates by summer


overall happy with workout, hit a pr on cleans, not impressed with my benching only did 275x7 but got 265x8 the set before, so I'm assuming I'm better at less reps and have more fast twitch fibers

anyway gonna hit some core hard tonight, and forearms, happy training to you all, I tried to run tonight but didnt have anywhere to go as the bball court was full, but I start with the team next tuesday so I am gonna work hard all week and rest this weekend

[federaldb59]

congrats on the clean pr.

[DocHollidy]

congrats on the clean pr.

thanks man kind of pissed I havent done them, but I think this is my last week of WS4SB3 because I'm sure after this week I will have to do my school's workout program

[FB4ME]

yeah man grats on the clean. 315 is an awesome goal, would be MASSIVE if you could clean that much!

[DocHollidy]

yeah man grats on the clean. 315 is an awesome goal, would be MASSIVE if you could clean that much!

yeah I dont see any reason why I couldnt hit it within about 6-7 months, I still have some technique issues, my technique is good, but I still dont get as low as I could under the bar, and could use more speed on the flip, so perfecting those will add weight right there... Thanks for the support man.

[PitbullJR]

How is your body feeling? You feeling good, ready to go?

[DocHollidy]

How is your body feeling? You feeling good, ready to go?

yeah I feel good, I feel alot faster than I did a few weeks ago, feel real good, gonna put in work and take off 3 days before

[DocHollidy]

I figure I will start my own log on here, since everyone else seems to be doing it. This seems like a good place to talk about training, and look for support.

Story- Not gonna get into many details but going to be a recruited walk-on at a D-2 school starting in January

Stats

Height- 6'3.5"
Weight- 238-240
Bench- 315
Powerclean- 270
Squat- 320
40- 4.85 (my average after 4 sprints, all were in the 4.8s, and out of running shape should be in my 4.6s in no time)
Vert- Not sure probably between 27-28

The bench,clean, and squat are estimates based off 3 rep maxes, probably a little more on the squat and less on the clean.. My vert was 31 at its highest but I have gained 30lbs and I am not as good leaping anymore I can still dunk some... I am going to do some VJB to up the vert..

I played in a Semipro league a year ago, I played D-End and I led the league in sacks as a rookie, and made the league all-star and all-league team it was only my 2nd year of football, I played 1 year in high school as a senior.. I was about 210 in semi pro and alot weaker and lacked explosion/technique, I've been busting my butt for about 15months and I'm where I am now..


just looking at progress of first post


Weight- Still the same, gonna try to get down to 236-237 before next week

Bench- Est. Max Before- 315
Bench Now- 315x4

Squat- Est. Max Before- 320
Squat Now- 315x6-7

Clean- Est. Max Before- 270(to be honest probably 10-15lbs less)
Clean Now- 275

40- Before- 4.85
Now with improved form I think I'm in the 4.7s I will know though after I test in a few weeks

Vert- 27-28"
Now- Unsure but know its increased I hit a 43" Box Jump for reps (as high as I could go) and I can dunk easily now. Can almost dunk on a 10.5" rim


not bad for 3.5 months progress

[DocHollidy]

New Goals for Fall 10'
Freshman Season


Weight- atleast 240
Body Comp.- alot leaner maybe 11% (roughly 14 now)
Bench- 385
Squat- 435
Deadlift- 500
40- 4.75 or lower
Vert- 32 or higher

Athletic Goals-

Get in the 2 deep at whatever position they put me at during fall camp

Impress coaches in spring ball

Get a Scholarship (most importantly)

I honestly think I could start this year, but I want to be realistic, and I realize that scholarship players are gonna get a chance before I do, also I know walk-on is harder than people think. But I have ties with the D-Coordinator, and he was talking about offering me a scholarship if I do well in spring so we will see.

[scott_donald]

good luck with all that... from what i have seen you should have that in you...

[DocHollidy]

good luck with all that... from what i have seen you should have that in you...

appreciate it bro

[07hudson]

just checking in, still strong as hell bro. So you got some chains eh, different aren't they?

[DocHollidy]

just checking in, still strong as hell bro. So you got some chains eh, different aren't they?

well the gym I go to now has them.. yeah I really like them, it seems like I could do more freeweight than the chains though

[DocHollidy]

Sort of a Dynamic Day just did whatever


Arm Work
Vertical Jumps- x8
Speed Squats- 95x3 95x3 95x2
Speed Cleans- 135x2 135x2 225x2 225x2
Speed Clean and Jerk- 185x2
123 Jumps- 5 Reps
High Rep Squat- 225x15
Core Work


obviously just messing around today


went and saw the blindside tonight, pretty good movie I recommend it to those who havent seen it


here is a vid of my last vertical this was the 8th one.. not as high as I was starting out I would say I had about 2-3" more on my first few

http://www.youtube.com/watch?v=4Ntnrjn9uoQ

[07hudson]

well the gym I go to now has them.. yeah I really like them, it seems like I could do more freeweight than the chains though

Ya you def can lol. I like it b/c it's almost impossible to cheat. The chains hanging down on each side kind of make it hard to favor a side.

[FB4ME]

Goodluck with the upcoming tryouts bro. You've obviously been workin your ass off to get where you want to go, as long as you perform how you know you can perform you should be golden!

[DocHollidy]

Ya you def can lol. I like it b/c it's almost impossible to cheat. The chains hanging down on each side kind of make it hard to favor a side.

never thought of it like that but your probably right... Now I'm not so mad with my lifts on chain bench

[DocHollidy]

Goodluck with the upcoming tryouts bro. You've obviously been workin your ass off to get where you want to go, as long as you perform how you know you can perform you should be golden!


yeah thanks man, I think I will perform decent in the tests but will do better when I get on the field, I'm not sure how well my vert or 40 will be since with snow being everywhere I'm limited to short sprints and plyo jumps, but we will see... If my 40 is below 4.9 which I am pretty sure I can nail that easy, and I can get close to 30 on vert I'll be happy I appreciate the support

[punkforlife93]

yeah thanks man, I think I will perform decent in the tests but will do better when I get on the field, I'm not sure how well my vert or 40 will be since with snow being everywhere I'm limited to short sprints and plyo jumps, but we will see... If my 40 is below 4.9 which I am pretty sure I can nail that easy, and I can get close to 30 on vert I'll be happy I appreciate the support

I live in Colorado so I have the same problem. Luckily, I have tremendous hills in my backyard, so I can still run decently with cleats, although it's slippery. Hills can also help explosiveness if you sprint them right, both up and down, so if you have any hills near you it might be a good idea to utilize them.

In other related news - good luck with the upcoming tryout!

[DocHollidy]

I live in Colorado so I have the same problem. Luckily, I have tremendous hills in my backyard, so I can still run decently with cleats, although it's slippery. Hills can also help explosiveness if you sprint them right, both up and down, so if you have any hills near you it might be a good idea to utilize them.

In other related news - good luck with the upcoming tryout!

thanks bro

[DocHollidy]

http://www.youtube.com/watch?v=4Ntnrjn9uoQ

doubt you could tell but how high does it look like I'm getting on my vert? mind you this was my 8th attempt, but not on terms of how many inches but does it look like I'm getting decent height?

[PitbullJR]

http://www.youtube.com/watch?v=4Ntnrjn9uoQ

doubt you could tell but how high does it look like I'm getting on my vert? mind you this was my 8th attempt, but not on terms of how many inches but does it look like I'm getting decent height?

4Ntnrjn9uoQ

[DocHollidy]

Decent day today

Shoulder Warmup

Bench- 135x15 225x15 225x10 225x10 135x10
Chain Shoulder Raise + YTW SS- 3x8
Pendlay Rows- 225x8 225x8 225x8
Floor Press- 135x41 (Finisher)
Heavy Arm Work (8-10 Sets)


Weight was 238.5 today so a little down, gonna hit the chinese buffet tonight lol my diet has been good for a few weeks, gonna enjoy myself a little, anyway I wanna lose weight but not that fast, I think its lack of sleep/calories, and water loss should be back to 240 after tonight


gonna do some work on core tonight and extra arms

pretty good workout, wanna hit 225x20 on the rep test when I do it, I think I might be at 17-18 now

[federaldb59]

Good lookin day. im intruiged on this gh support as well

[DocHollidy]

Good lookin day. im intruiged on this gh support as well

yeah I'm excited to try it you take one serving 30 mins before bed on an empty stomach so I'm anxious to see how I'll be in a month strength and body comp wise

[scott_donald]

nice rowing and benching today... seems 225lbs was the theme of the day...

[DocHollidy]

nice rowing and benching today... seems 225lbs was the theme of the day...

yeah I'm trying to get accomodated to the weight on bench since I will be tested on it


and I never done pendlay rows before, liked them alot


on another note didnt overeat at the buffet, had alot of roasted grilled chicken and white rice, really didnt eat anything else, wanna get some core work in tonight and knew if I ate too much I would'nt feel up to it

[DocHollidy]

Sad day today, I'm hurting lol good workout though


Last night- did some core at home forgot to add that

Took the GH Support 1 scoop Pre-WO today to see the results


WarmUp
Squats- 135x6 225x5 315x5 335x3 (PR) 315x4
Deadlift- 335x10 345x10 355x11 (PR) 225x10(towel dead, for grip work)
Stomach Vacuums- 1x5 (these do hurt, and work)
BW Hypers- 3x10

Was done after the deads, I never have pushed myself that hard with deads until the past 2 months so 355x11 was a PR most I've ever done of that before was 355x6 and that was like a max effort, that was about 3 months ago.

[federaldb59]

good work man good job on the pr

[DriveMyWhey]

i'm not the one to judge you and i didn't read the whole log(so i'm not sure if you got injured), but you started this log with a 330 squat. you have a 315x6 squat now. that is zero progress in more than 3 month. something isn't working, just saying.

[federaldb59]

Sad day today, I'm hurting lol good workout though


Last night- did some core at home forgot to add that

Took the GH Support 1 scoop Pre-WO today to see the results


WarmUp
Squats- 135x6 225x5 315x5 335x3 (PR) 315x4
Deadlift- 335x10 345x10 355x11 (PR) 225x10(towel dead, for grip work)
Stomach Vacuums- 1x5 (these do hurt, and work)
BW Hypers- 3x10

Was done after the deads, I never have pushed myself that hard with deads until the past 2 months so 355x11 was a PR most I've ever done of that before was 355x6 and that was like a max effort, that was about 3 months ago.

Strong reading comprehension

[qb0708]

i'm not the one to judge you and i didn't read the whole log(so i'm not sure if you got injured), but you started this log with a 330 squat. you have a 315x6 squat now. that is zero progress in more than 3 month. something isn't working, just saying.

You're kidding right? Look 2 posts above yours and you'll see a performance of 335x3.

The formula that a large amount of the Strength Training industry has been utilizing, introduced via Jim Wendler and his 5/3/1 manual, is Weight x Reps x .0333 + Weight = Projected Rep Maximum.

So... 315 x 6 x .0333 + 315 = 378

Also 335 x 3 x .0333 + 335 = 368.5

Projected increase in 3 months is 40 lbs, but that's zero progress?

Obviously, Math formulas are not exact when it comes to projecting a maximum.

Many physiological & psychological factors come into play when comparing (n)RM (3, 5, 10 etc. Rep Maxes) to a 1RM.

Regardless, a heightened level of preparedness via the execution of the Barbell Back Squat has taken place since the time 330 was a 1RM.

[scott_donald]

ye he is making nice steady progress as far as i can see...

[TheHitStick]

Isaiah 48:17


This is what the LORD says-your Redeemer, the Holy One of Israel:"I am the LORD your God, who teaches you what is best for you, who directs you in the way you should go.

I'm eager to see what God has in store for you since you've come this far. Don't give up faith and remember you can do all things through God, who gives you strength.

[DocHollidy]

i'm not the one to judge you and i didn't read the whole log(so i'm not sure if you got injured), but you started this log with a 330 squat. you have a 315x6 squat now. that is zero progress in more than 3 month. something isn't working, just saying.

hey man appreciate the words,

anyway took off today was not feeling right in the stomach lol but will do ME Upper tommorow, I find out whats going on tommorow I go in to talk to the coaching staff so I will update further on the walk-on process tommorow, maybe it will be helpful to all of the guys on here trying to do the same.

[DocHollidy]

Isaiah 48:17



I'm eager to see what God has in store for you since you've come this far. Don't give up faith and remember you can do all things through God, who gives you strength.


yeah bro, if you look at what is really important man, football is nothing, its easy, I'm just letting that take care of itself, God bless to everybody

[DocHollidy]

well today I did my ME Upper because I missed yesterday. Talked to the coaches this morning, start with team meetings tommorow. The coaches were really impressed with how much weight I gained since I been on campus, said they could see me making a real impact coming off the edge or even moving me to a recieving TE..


Bench- 135x10 225x3 275x3 315x3 (help on last rep, Was pissed) 315x3 (no help) 315x2 275x7

Chain Chinups- 2x8 (40lbs)- 280lbs total

DB Incline- 95x12 95x8


not much today because I wasnt sure if I would have to lift with the team tonight, now that I'm back on campus I have the track, so gonna run some sprints in a bit..

[federaldb59]

Good job on them chins man.

[scott_donald]

very promising news from the coaches then...

[DocHollidy]

very promising news from the coaches then...

yeah only thing is if I did get put at TE my hands need a lot of work, but I can block pretty well, I go in for my physical today about to start the teams 3 day split next week, so I'm pretty excited about that as well, team meetings tonight so we will see how that goes.

[BeastAndPower]

yeah only thing is if I did get put at TE my hands need a lot of work, but I can block pretty well, I go in for my physical today about to start the teams 3 day split next week, so I'm pretty excited about that as well, team meetings tonight so we will see how that goes.

Hey bro congrats, and keep up the intensity. I hope so be in the situation u are in next year. Oh by the by I heard there are two times that ppl can walk on like the spring and fall what's the difference between those two times.

[DocHollidy]

Hey bro congrats, and keep up the intensity. I hope so be in the situation u are in next year. Oh by the by I heard there are two times that ppl can walk on like the spring and fall what's the difference between those two times.

Fall- you basically have 2-3 weeks before the first game, chances are you wont get much chance to get any reps because you have to learn the plays, and the scheme, etc. While other players who are coming back and practiced in Spring already know it.


Spring- your best opportunity to get playing time for the next year. You have usually between 10-15 practices and a scrimmage in the spring, where you work out and learn some of the plays and scheme. This is where most players earn their spots on the depth chart for the next season.

[FB4ME]

yeah only thing is if I did get put at TE my hands need a lot of work, but I can block pretty well, I go in for my physical today about to start the teams 3 day split next week, so I'm pretty excited about that as well, team meetings tonight so we will see how that goes.

man... im so jealous of you right now hahaha. Unfortunately I'm stuck over here for another month or two. But I'll keep poppin in here, motivating to see you startin the (metaphorical) 4th quarter of your goal of making the team! Keep your head up, and dont beat yourself up when you make mistakes, because you probably will. Just go all out man! you gotta make the team to keep the rest of us motivated haha.

[DocHollidy]

man... im so jealous of you right now hahaha. Unfortunately I'm stuck over here for another month or two. But I'll keep poppin in here, motivating to see you startin the (metaphorical) 4th quarter of your goal of making the team! Keep your head up, and dont beat yourself up when you make mistakes, because you probably will. Just go all out man! you gotta make the team to keep the rest of us motivated haha.

yeah man I will just say I plan on making the team, but I will keep updating and everything, thanks alot bro and keep up the good work you will be doing the same thing before you know it.

[DocHollidy]

Well meetings today, we have to weigh in tommorow morning at 7am and do the 225 bench and broad jump

Unfortunately I cannot participate until Monday after my physical


Really pissed about that but oh well, right now I'm getting an opportunity to show the coahces what I can do, and that is what I've wanted..


So I'm just hoping to weigh in at a decent weight tommorow, gonna make some eggs tonight and add a lot of salt, and take in some fluids before bed

[THEUnstoppable]

Good luck man. You've been training a while for this, your ready.

[DocHollidy]

Good luck man. You've been training a while for this, your ready.

appreciate it glad to see your not letting your injuries stop you

[DocHollidy]

weighed in this morning at 243 so happy about that and that was after a workout so maybe I'm heavier than I thought.


here was this mornings workout

Smith Bench (decided to switch it up) 135x10 135x10 225x10 275x10 275x10 300x6
3 Inch Grip Lat Pulldowns- 220x12 220x12 240x12 260x8(used alot of back with this set)
Shoulder Raises w/ Chains- 4x8
1 Arm Hammer Strength Incline Press- 1 Plate x8 2 Plates x8 2 Plates x8
Hammer Curls


Vertical Jumps x5
Defensive Line Drills for 20 Mins


found out today my vertical is 28-29" not thrilled about it but havent really worked on it much, want to get it up, I get my physical Monday then start the offseason program so I am assuming I will get in better shape and thus will see increases in athletic performance then.

[scott_donald]

journal fail with using smith(clothes rack) machine...

[federaldb59]

journal fail with using smith(clothes rack) machine...

lol.
What kind of line drills do you do Doc or can you not give out that info.