Nick's Football Off-Season Training Journal

[jones_rtackle72]

Warmup
Bar Complex(Upright Rowx6, Snatchx6, BTN Pressx6, Goodmorningx60)x2
Foot Ladderx4

Bench
WU: 95x10,105x10,125x10
140x5,150x5,165x10, 165x10,175x6, 205x1, 205x1

GHR's
BWx10, +10x10, +15x10

Inc DB's
50x8,55x8,60x8

Pullups
2x12(1st set 2 assisted, 2nd Set 4 assisted)

Dips
1x10, 1x8

Flyes
15x15 15x15

Some sort of combination of upright row and bent row
135x12, 135x12

DB POWER( Alternating One Arm DB Press)
45x5 45x5 45x5 45x5

Neck Work ss Ab Work

Note*
Dips felt AMAZING today,the latter upright row type deal was very weird

[jones_rtackle72]

11/10/09

Bar Complex3
Foot Ladderx4

Hang Clean
95x3
95x3
115x5
115x5
135x5
135x5
155x5

Off Bench Knee-Ups
3x10

Front Squat
135x8
155x8
165x8

Lying Leg Curls on bench(Partner Holding Feet)
3x10

DB Step-Ups(swinging leg up at top of rom for hip flexor)
50x3x8

DB "RDL" (more of a standin db bent row)
35x3x8

DB Curls
25x8 30x8 35x8

Squat Jumps
BW 2x12
+8lb Med Ball 2x6

[jones_rtackle72]

11/11/09

Plyo's

Broad Jump
8x3
PR 6' 2"

Vertical Jumps
5x3
PR 27"

Speed Work

Oh and MW2 IS EPIC

[beertank23]

Whats your story?

[jones_rtackle72]

Whats your story?

I'm a Offensive Guard/ Defensive End who is working out with his football team for next season. Two year varsity starter so far

[jones_rtackle72]

11/12/09

Bar Complex x3
Foot Ladderx4

Incline Bench
115x4 135x4 140x4
145x8 155x8 160x8

GHR's
3x12+8lb Medicine Ball

Close Grip Bench(Explosive Pause at the bottom)
135x8 145x8 165x8(slight help on 8th rep)

Landmine Rotation
Bar+45 and 25 3x10


DB Curl to Press
25x8 30x8 30x8

Rip and Press( TWO DB SNATCH INTO OHP)
40x8 45x8 50x8 60x5

8lb Med Ball Twist
2x12

33 crunches+15db 33 leg raises+15db 33 toe touches +15db

[jones_rtackle72]

11/13/09

Squat:
WU 95x5
145x5 155x5 165x5 185x5 195x10 195x10

Hanging Knee Raises
x10 x10 x10

Hang Clean
115x6 125x6 135x6 WORN OUT

Wide Grip Pullups
x10 x10 x10 ( assisted on last two 1st set, last 4 2nd and last 5 3rd)

GHR's
+8lb med ball 3x12

Lunges
40x2x8

Ab Circuit same as wed and will end every training session

[jones_rtackle72]

11/16/09
Warmup
Bar Complex(Upright Rowx6, Snatchx6, BTN Pressx6, Goodmorningx6)x1
Foot Ladderx4

Bench
WU: 95x10
135x4 155x4 165x4 185x7 185x7 215x3

GHR's
BWx10, +15x8, +25x8

Inc DB's
55x8 60x8 65x8

Pullups
3x8 assisted last 1 & 3 reps respectively

Dips
2x10

Flyes
15x12 15x12



DB POWER( Alternating One Arm DB Press)
45x5 50x5 55x5 60x5

Crazy 8 Pushups
35x2x8

Ab circut

[jones_rtackle72]

11/17/09
Bar Complex
Foot Ladderx4
Hang Clean
WU Barx5
95x3
95x3
115x3
135x3
2x5x115

Off Bench Knee-Ups
3x10

Squat
WU 135x5
165x8 185x8 205x8

Lying Leg Curls on bench with DB
20x6 20x6 25x6

DB Step-Ups(swinging leg up at top of rom for hip flexor)
45x6 50x6

DB "RDL" (more of a standin db bent row)
35x10 40x10 45x10

Squat Jumps
BW 2x8
+10lb 2x5

[jones_rtackle72]

11/19/09

Bar Complex x3
Foot Ladderx4

Incline Bench
115x4 135x4 140x4
170x7 170x7

GHR's
3x8+25lb rubber plate

Close Grip Bench(Explosive Pause at the bottom)
145x8 155x8 175x9

DB Curl to Press
25x8 30x8 30x8

Rip and Press( TWO DB SNATCH INTO OHP)
40x8 45x8 50x8

33 crunches+15db 33 leg raises+15db 33 toe touches +15db

Farmer Walks
45's 2x60 seconds
NEEDS WORK :\

And i forgot to log my speed day yesterday

[jones_rtackle72]

11/20/09
Bar Complex x1
Foot Ladderx4

Squat:
WU 95x5
145x5 155x5 165x5 185x5 220x7 220x7

Off Bench Knee Ups
x10 x10 x10

Hang Clean
115x6 135x6 155x6 HARD!

GHR's
+25lb Plate 3x8

Lunges
45x2x6

Curls
25x10 30x8 35x6 40x4 45x2

Ab Circuit

[federaldb59]

nice look stuff so far man.

[jones_rtackle72]

11/23/09

Bench
WU 95x10
130x5 140x5 145x5
125x5 125x5

Inc Bench

134x8 155x8 165x8 175x8

Glute Ham
3x10+8lb med ball

Crazy 8 pushups
2x8 35lbs

DB POWER
5x5 60's

Landmine Rotation
Bar+45 25 & 10
3x8

AB CIRCUT

[jones_rtackle72]

Bar Complex x 1
Ladderx4

Bench
95x10 wu
135x5 wu
155x5 ws
165x5
175x5
140x5 backoff set
155x5+ 11 backoff set

Inc Db
60x8 65x8 65x8

Crazy 8 Pushups
35x2x8

Landmines
Bar+45+20
3x8

DB POWER PRESS
45x5 50x5 55x5 60x5 65x5

Flat flye
15x15 15x15

Abs

[jones_rtackle72]

12/1/09

Bar Complex1
Foot Ladderx6

Hang Clean
115x3
135x3
135x3
145x3
155x3
175x3
185x2

Off Bench Knee-Ups
3x10

Squat
185x3x8 Light percentage

Lying Leg Curls
30lbsx3x8

DB Lunge
40x8 50x8

DB Curl to Press
25x8 30x8 30x8

DB Curls
25x10 30x8 35x6 40x4 45x2

Squat Jumps
BW 2x8
+25lb 2x8


12/2/09

Work on running form

plyos

stair jumps

stair sprints