"You don't win silver, you lose gold"

[DriveMyWhey]

This log will chronicle my progress from day 1 of the off-season to February 2011, the month I will be signing a scholarship.
I'm a junior in high school, this year was my first year of playing football and I had a really easy time getting the hang of the game and everything.
My goal on July was to start this year, but that didn't happen, I've also learned that L.T. started playing football his junior year in high school, and started on his team only his varsity team.

Well anyway, this last Friday(11/13) we had the championship game and lost it 29-2.
There's a guy on the team(quarterback) that is in his junior year too and is pursuing a football career in US college too, we'll probably go to a nike combine in Minnesota together and see what happens, also for sure to a all-canada gridion combine.
I hope to attend a scout combine. I'm sure to attend all-canada gridion camp in ontario on july/august next year and I hope to attend a camp in the states.
I have a list of the schools i'm interested in, I'm just starting to look up to some CIS schools(like NCAA but in canada), i hope i won't have to use that list very often though.



I'm now 6'0, 170-175lbs at about 12-13%.
Coaches have told us to take a month off but I don't have that much time, my first workout is this Monday.
Today is November 16th. Combines are at April. I got 5 and a half month to train for the combines. Then 3-4 month later camps.



As far as training I'm going to train by one word - prioritize.
I'm going to get my strength back up with hopefully some slack, using Starting Strength, I've got tangled up and ****ed myself over with too much complexity.
I'm getting my strength back up without no cardio or **** like that, that will take a few weeks, then add some GPP, as the calendar progresses to the combines I'll be adding the drills and do less lifting.

My goals are:

pretty much get 6'2-6'3, at first I though it was hopeless, but then I read the thread about height and all tall dudes said that their dads and moms are relatively short so maybe there is some hope.
If I can get to be 6'2-6'3, I'll play defensive end rather than outside linebacker. I can see that more and more undersized defensive ends are being accepted because the 2009 draft had about 3-4 6'1-6'3 defensive ends being drafted. Also note, Dwight Freeney, a star DE in Indianapolis Colts, is 6'1.
Also, getting recruited as a defensive lineman will be much easier for me as opposed to linebacker because the position doesn't require as much skill as linebacker.

Lifting wise; AT LEAST 4 pies on squat, 4 pies on deadlift, 2.5 on bench. this is the least of the least. Weight at least 210.



Monday will be my first day of off-season training.

[DriveMyWhey]

Squats. 185lbs. 3 X 5.

Bench. 135lbs. 3 X 5.

Deadlift. 185lbs. 1X5.



weak start, but watch these number fly up.

[TheSoldier]

starting strength ftw


but you doing any conditioning speed work? to be honest, i would only go two heavy days for squats after 3 - 4 weeks and after you get your strength back and have conditioning work and speed + football drills

[TheHitStick]

We're in the same boat, want to get around the same weight and everything. You're probably stronger than me though since I'm on week 2 on WS4SB3 and got 155x5 on bench today haha

I'm unsure of my position, possibly TE (if we have one) or tryout for Linebacker/D-End, depends where it goes.

In

[DriveMyWhey]

starting strength ftw


but you doing any conditioning speed work? to be honest, i would only go two heavy days for squats after 3 - 4 weeks and after you get your strength back and have conditioning work and speed + football drills

well first of all i'm going to get my strength back, without GPP work/cardio/drills/speed work/supplementary work or any other thing, straight up my strength back.

after that i'll put in some GPP work, most likely db swinging, on february i'll start to put in the combine drills, slowly and progressively increasing volume on the drills and decreasing in lifting. i'll start the 40 yard dash from a 10 yard dash(mechanics and acceleration) and work up to 40.
to be honest, the combine is not how good you can play football but how good you can do the tests. i'll train for the combine specifically, and that's it.


We're in the same boat, want to get around the same weight and everything. You're probably stronger than me though since I'm on week 2 on WS4SB3 and got 155x5 on bench today haha

I'm unsure of my position, possibly TE (if we have one) or tryout for Linebacker/D-End, depends where it goes.

In

you playing highschool or college?

[TheHitStick]

well first of all i'm going to get my strength back, without GPP work/cardio/drills/speed work/supplementary work or any other thing, straight up my strength back.

after that i'll put in some GPP work, most likely db swinging, on february i'll start to put in the combine drills, slowly and progressively increasing volume on the drills and decreasing in lifting. i'll start the 40 yard dash from a 10 yard dash(mechanics and acceleration) and work up to 40.
to be honest, the combine is not how good you can play football but how good you can do the tests. i'll train for the combine specifically, and that's it.



you playing highschool or college?

im a junior right now in high school

[DriveMyWhey]

I'm doing Matt Rhode's "getting ready to powerlift". I can't recover from SS.

http://www.elitefts.com/documents/getting_ready.htm


changing deadlift and bench variation every week on assistance days not ME days.




Today's workout:



Box squat. 1-2" below perallel. 185lbs.

Conventional deadlift. 205lbs.

DB swings. 60lbs. 5X10.

Barbell russian twists. 45lbs. 5X10.


yes weak, but i felt i had really good form on everything, especially squats, i really felt the explosion off the box.

[DriveMyWhey]

Upper body Asisstance



Close grip bench. 5 X 10.
115lbs. 10-10-8-10-10.
Last rep on the last set was simply from hell, i fought against the bar for like 5 secs.

Pullups. 50 reps.
managed only 23(not consecutive). I stood like 7 minutes in front of the pullup bar, couldn't do even half a pullup.

Military press. 5 X 10.
75lbs. 10-10-8-6-5
first set was with 65lbs. triceps were absolutely destroyed from the close grip benches, i tried doing the sets with 95lbs, i managed to get it over head but not to lockout, not even 1 rep.

Bent rows. 5 X 10.
135lbs. 10-10-10-8-10.

EZ bar tricep extensions. 5 X 10.
EZ bar + 20lbs. 10-10-10-10-10.

Barbell curls. 5 X 10.
65lbs. 10-10-8-6-5.




jelly triceps



15 min walk to school, 15 min from gym.

[federaldb59]

lookin decent so far. definitly do some plyos and drills, they never hurt.

[DriveMyWhey]

lookin decent so far. definitly do some plyos and drills, they never hurt.

plyos and drills? I'm weak as a schoolgirl. i'll get some of my strength back and then start CONDITIONING, the only drills i'm going to do is for the combine, pre-season is a long way.

[TheSoldier]

did you not lift during the season?

[DriveMyWhey]

did you not lift during the season?

it was really, really, really inconsistent.
somehow i didn't lose much weight, but lost a lot of strength, size too.




yesterday was active recovery; dynamic movements, soft tissue work, and stretching

today



Squats. 5 X 10.
135lbs. 10-10-10-10-10
way too easy, i thought high reps would be harder, next week i'm adding at least 10 pounds.

Romanian deadlifts. 5 X 10.
155lbs.
10-10-10-10-10
again, too easy, next week at least 10lbs increase.

Lunges. 5 X 10(ea. leg)
95lbs.
10-10-10-10-10
wasn't hard as in heavy, but doing 100 reps on lunges is not fun. next week i'll try 115lbs.

Reverse hyperextensions(makeshift). 5 X 10.
20lbs. 10-10-10-10-10.

Knees-to-elbows. 5 X 10.
10-10-10
did only 3 reps because that bitch came over to me asking if i'm a member(i'm not, i'm just walking in and training like i belong there... lulz) and asks for my wrist thingy.





I've started a new diet, finally found a way to eat relatively high protein without protein powder(will buy it soon):


170lbs X 20 = 3400.

223g protein
374 g carbs
113 g fat

7 meals/day
31g protein/meal
53g carbs/meal
16g fat/meal


3 meals after workout try to get minimal fat, a lot of carbs
2 meals before sleep keep the carbs short and ok on the fat.


08:00 - 2 eggs, 1 cup milk, 3/4 cup oatmeal, 1 tbs peanut butter - 35g pro, 57g carbs, 20g fat

11:00 - peanut butter and jelly sammich, protein bar, apple - 30g pro, 60g carbs, 20g fat

pre-workout - 3 tbs. dextrose with water. start drinking 10 min prior to warm up and take sips during the workout.

PWO - cookie, apple(the idea to get some quick carbs), when i'll get some whey i'll drink it here.

02:15 - lunch(at least 30g pro, 70g carbs, although i wouldn't count on it, oatmeal below should cover if lunch is too small). 30g pro, 70 carbs, about 3-10 fat.

03:15 - 1 cup of oatmeal, chocolate milk, regular milk. 23g pro, 92g carbs.

05:00 - salmon/tuna(if lunch is big enough then skip the fish)

07:30 - cheese, sausage, peanut butter and jelly sammich, milk. 51g pro, 40g carbs, 40 g fat

10:00 - cottage cheese, 1 tbs peanut butter. 45g pro, 3g carbs, 16g fat.

[DriveMyWhey]

box squat 185lbs. 3 X 5.
press. 95lbs. 3 X 5.
pullup. 10-7-8

[TheSoldier]

thought you werent gonna do rippetoes?

[DriveMyWhey]

thought you werent gonna do rippetoes?

yeah yeah, but i thought if i'll do it with box squats i'll have less DOMS.

besides, i've signed to a hardcore, "darkside" gym. REALLY reminds me of defranco's gym. the guys who own it are ****ing awesome. most of their equipment is from elitefts, ****ing hyperextensions, GHR's, tredsled, prowlers, sleds, laser timers, tires... ****ING AWESOME.
they even go over the summer to a place here in the province to compete strongman, they took a trip to elitefts.
****load of pro athletes train there, also a great place to meet persons who'll help me get recruited.


http://www.mcdoleperformance.com/




i can't ****ing wait, training starts January 1st.



anyway, i'll give it another shot to get as much strength as possible before that.

[DriveMyWhey]

Box squats. 190lbs. 3 X 5.
Bench. 135lbs. 3 X 5.
Deadlift. 210. 1 X 5.

my CNS starts to get together, box squats feel really really light, on deads when warming up and getting to 135, it felt like speed deads, so i think i'll hit a 250 dealift by january 1st and about 230-240 box squat(3x5) by january 1st.
i won't lie, bench still feels damn heavy. but i worked a lot on applying 100% effort to the bar even when its not 100% heavy, feels good man.
did some leg raises after the deads.



oh, btw, i'm not going to train there most likely, i can't afford that, i'll come by on march for strongman training and pushing the prowler, they'll be doing the same things as i'm doing(or even worse to be honest) during the winter. i'm too much of a beginner in lifting anyway to use specialty bars, chains, bands and all these toys.

[DriveMyWhey]

box squat 185lbs. 3 X 5.
press. 95lbs. 3 X 5.
pullup. 10-7-8

Box squats. 195lbs. 3 X 5.
press. 100lbs. 3 X 5.
pullups. 10-10-7.


box squats feel like really light, finally found the sweet spot on my back for the bar.
press was hard. nice improvement on pullups. next goal is 10-10-10.
after the pullups i've done 2 sets of overhead rope extensions. 2 x 15.

[DriveMyWhey]

Box squats. 190lbs. 3 X 5.
Bench. 135lbs. 3 X 5.
Deadlift. 210. 1 X 5.

my CNS starts to get together, box squats feel really really light, on deads when warming up and getting to 135, it felt like speed deads, so i think i'll hit a 250 dealift by january 1st and about 230-240 box squat(3x5) by january 1st.
i won't lie, bench still feels damn heavy. but i worked a lot on applying 100% effort to the bar even when its not 100% heavy, feels good man.
did some leg raises after the deads.



oh, btw, i'm not going to train there most likely, i can't afford that, i'll come by on march for strongman training and pushing the prowler, they'll be doing the same things as i'm doing(or even worse to be honest) during the winter. i'm too much of a beginner in lifting anyway to use specialty bars, chains, bands and all these toys.

Box squat. 205lbs. 3 X 5.
Bench. 140lbs. 3 X 5.
Deadlift 215. 1 X 5.


box squats were EASY, i wore my new underwear and they're kinda loose so my left nut hurts now. bench was kinda funny, first set was ok, 2nd was just a bust, i fought for my life on the last rep because i had no spotter, and suddenly on the 3rd set it felt like a wet sock, i think its because of my technique on the 3rd set, i kinda lowered it to the upper abdominal area and i just kinda exploded from there. elbows were tucked on every set.
i don't think that last week's deadlifts were 210, i think they were 205.

anyway, i'll be doing 5 lbs jumps on everything but on every first workout of every week i'll be adding 10lbs to the squat and dead.
225 next week, 235 on chrismas, then 245 and i'll try to squeeze out to 265 and then move on to WS4SB.

[DriveMyWhey]

Box squats. 195lbs. 3 X 5.
press. 100lbs. 3 X 5.
pullups. 10-10-7.


box squats feel like really light, finally found the sweet spot on my back for the bar.
press was hard. nice improvement on pullups. next goal is 10-10-10.
after the pullups i've done 2 sets of overhead rope extensions. 2 x 15.

box squats. 210lbs. 3 X 5.
press. 105lbs. 5-5-4.
pullups. 10-7-6

box squats felt kinda challenging but not too much, on the 3rd set i stayed tight as **** and spread my knees real good and then it felt easy.
i like the press numbers because i've barely made the 5th rep with 100lbs so its good.
now on pullups... i have NO idea why i went down like that, i think because the military presses were so hard.

[DriveMyWhey]

Barbell bench press. RM5
goal was 150lbs. did it for an easy 5.
tried 160lbs, manged only 4 reps on my own.

DB incline bench.
45's.
10-9-6

Low row w/ W-bar.
100lbs.
15-15-15-15.

Rear delt flies.
15's.
15-15-15.

Swissball weighted crunches.
60lbs.
15-15-15.


i guess its not a bad workout, obviously the weights are extremely low, but i bet that next week i'm getting 10-10-10 on the bench. and hitting 160 easy.
one thing i've noticed is that my shoulder stability is REALLY off, that doesn't mean i'm going to do swissball benches but i'm going to do a lot of db bench variations.

[DriveMyWhey]

barbell pushups, bodyweight.
70-42-45
i guess 70 is a good numbed

DB tricep extensions. 25's.
10-10-10

inverted row(feet elevated), bodyweight.
15-15-15-15
some reps were 17 some were 13, all depended on how close i was getting my chest to the bar

db lateral raises. 15's.
12-12-12.

hammer curls.
10-10-10
first set with 25's, 2nd with 30's.

ab circut x 3



found a sweet gym that my teacher recommended me(the guy is freaking awesome), bands, chains, trucks, tire flips, and he told me the price is REALLY low, so i'm going to check it out tomorrow.

[DriveMyWhey]

ok ok, **** that, i know this log looks goofy with all those changes but no more, i'll milk starting strength to the end.

i had my birthday on the 22nd and i got myself a SWEET belt and a neck harness. will start using belt soon and neck harness in a week or two.

monday -

squat 185lbs 3x5
press. 95lbs 3x5.
power clean. 115lbs. 5x3.


today -
squat 200lbs 3x5.
bench 135lbs 3x5.
deadlift 225lbs 1x5.

[DriveMyWhey]

squat 205
bench 140
dead 235



missed xmas workout

[DriveMyWhey]

my goal was to squat 225 by this workout, and although i've missed a workout on Christmas and the workout after it was weak as **** i've done the workout.

squat 225 3x5
press 100 3x5
power clean 125 5x3



presses and power cleans felt LIGHT
i'm going to increase my squat by 20 pounds until i miss one of the reps, then increase 15, then 10, and then 5. by the time i'll stall with 5lbs increases i'll be in the 300's range so good for me i guess.


first time i'll miss a rep in the deadlift or squat with 20lbs increment i'll strap on my belt(around next week probably), and whenever i'll stall on the press i'll put on the belt.





goal for next friday is a 250 squat.

[DriveMyWhey]

my left knee feels really bad, i've been icing it yesterday and this morning, will ice it again in the evening, foam rolling afternoon.

again, i'm coming to the conclusion that regular squats aren't as safe technique wise as box squats. will keep doing rippetoes but with box squats, not sure about weight increase, as AGAIN, I HAVE TO MISS A WORKOUT BECAUSE NO GYMS ARE OPEN ON JANUARY 1ST... ****



EDIT: yep, LCL injury. not sure if its a stretch, a partial tear or a full tear, but it's defiantly the LCL. my right LCL feels funny too.

[DriveMyWhey]

box squats.
225 - ****ty form
205 - getting there
185 - ok, but not quite good
back off set with 135, awesome form 10 reps. i sent a question in the q&a about how to progress with this kind of **** and i'll get an answer today or tomorrow.

press 105lbs
5-5-5

no power cleans, i felt like puking because i haven't ate anything

[DriveMyWhey]

squats 225lbs. 3x5. missed 5th rep, all mental.
bench 145lbs. 3x5.
deadlift 245lbs. 1x5.

[DriveMyWhey]

squat 235lbs 3x5
press 110lbs 3x5
power clean 135lbs. 5x3.
spread-eagle sit-up. 2x15 with 40lbs.

hamstring and hip flexor stretching.

[TheHitStick]

when are you trying to obtain your goals?

[DriveMyWhey]

when are you trying to obtain your goals?

the ones in my signature? they are a milestone for me.

i'll break the 400 squat this year for sure, 200 press most unlikely, and the others are possible. the 500 deadlift is the most likely to occur. 300 bench is possible actually, and 250 power clean will depend on my technique.

[DriveMyWhey]

squat 240 3x5
bench 150 3x5
deadlift 255 1x5

last rep of deadlift was UGLY
nutrition lately wasn't as good as i'd like it to be, bumping the cals to 5000(from 4200).

[DriveMyWhey]

squat 245lbs 3x5.
press 115 4-5-4
power clean 140 5x3


all time PR for press and power clean, power cleans felt TIGHT.
i didn't eat a whole much lately so it affected me. i should press 3x5 with 115 next workout, from there on i'll put on the heavy collars(micro-loading, putting a 2.5 on each side is too much for the press), and the next workout i'll put on the 2.5's. same thing will happen with the bench sooner or later, i hope i can pull off a 300 squat 3x5 before using the collars, but either way, i'm now putting on 15lbs of iron on my squat each week, so even if i cut that to 7.5 each week its still awesome.

[DriveMyWhey]

i was at the doctors and i'm 5'11, and to my amazement, 163lbs. my scale says i'm 182lbs.
not sure which one is right, but i guess the doctor's one is more accurate(****ING 20 LBS DIFFERENCE?).
if i'm 163lbs, I REALLY NEED TO GAIN MORE ****ING WEIGHT.
i'm going to eat even more now, obviously i won't go to the doctor every week, but i'll check the scale and even if the scale fakes by 20 pounds, it still shows gain or loss of weight, it might not be accurate, but a gain is a gain.



can't believe it, i'm ****ing 165lbs, i should be killed

[DocHollidy]

i was at the doctors and i'm 5'11, and to my amazement, 163lbs. my scale says i'm 182lbs.
not sure which one is right, but i guess the doctor's one is more accurate(****ING 20 LBS DIFFERENCE?).
if i'm 163lbs, I REALLY NEED TO GAIN MORE ****ING WEIGHT.
i'm going to eat even more now, obviously i won't go to the doctor every week, but i'll check the scale and even if the scale fakes by 20 pounds, it still shows gain or loss of weight, it might not be accurate, but a gain is a gain.




can't believe it, i'm ****ing 165lbs, i should be killed



buy another scale, see what it says, go with whatever it was closer to

[DriveMyWhey]

buy another scale, see what it says, go with whatever it was closer to

yeah i'll try my friend's scale.


Squat 250lbs 3x5.
Bench 155lbs 3x5.
Deadlift 265lbs 4 reps.

relatively good technique on deadlifts. from now on i'll add 5 pounds to my deadlift.

[TheHitStick]

calibrate your scale...?

[DriveMyWhey]

Squat 255lbs 3x5.
Press 115lbs 5-5-4.
Power clean 145lbs. 3-3-3-2-3.



the press is taking the best of me, i was so exahusted after the presses i couldn't keep the technique good on power cleans. the rep i missed was a technique issue. obviously some reps were good.

[DriveMyWhey]

squat 260 3x5.
bench 160 3x5.
deadlift 270 3 reps.


next workout will be 265 again for deadlift, something isn't right, why am i stronger in the squat than in the deadlift? i'll film my form too. squats and bench felt EASY, so it wasn't the CNS, and if the squat felt easy then i'm guessing it isn't fatigue. i think its my set up.
i found a dude who can scream at me and push me through my squats, i convinced him to read starting strength(i'm giving him my book) and hopefully he'll jump on the bandwagon.

[TheHitStick]

Maybe your squat form sucks? (no hate)

Or maybe your deadlift form sucks?

Maybe you're not build well for deadlifting. I have longer arms so it helps me a little bit more. Deadlifts came more natural to me even though I really just started training them.

Maybe you aren't getting as pumped up for deadlift's as you are for squats?

[DriveMyWhey]

Maybe your squat form sucks? (no hate)

Or maybe your deadlift form sucks?

Maybe you're not build well for deadlifting. I have longer arms so it helps me a little bit more. Deadlifts came more natural to me even though I really just started training them.

Maybe you aren't getting as pumped up for deadlift's as you are for squats?

not sure how squat form and deadlift weight affect each other, the problem isn't that my squat is higher than my dead, the problem is why am i weaker in the dead.

i already said that it might be the form, more over the set up, and it doesn't matter if i'm built to deadlift or not, 270 on the bar is too few, and my arms aren't too short either, they aren't as long as some have, but they aren't too short either.
and for deadlifts i get pumped enough, i can deadlift 270 with horrible form, but why would i do that. i just can't break the bar of the ground, sure i can pop my hips up and deadlift it but that's ****ty form and i don't want any injury.

[TheHitStick]

As much as this guy annoys me, his video taught me how to deadlift properly.

8u899wRnwqs

[DriveMyWhey]

As much as this guy annoys me, his video taught me how to deadlift properly.

8u899wRnwqs

i'm pretty confident rippetoe knows a tiny tad better.

watch?v=Syt7A23YnpAp

[TheHitStick]

Don't know unless you try it...it works perfectly for me. Never had a problem with my back yet and I've never been able to rep out alot before on deadlift...

Obviously something is wrong, so I'd check your form first...on everything. Maybe you're not going low enough on squats.

[DriveMyWhey]

Don't know unless you try it...it works perfectly for me. Never had a problem with my back yet and I've never been able to rep out alot before on deadlift...

Obviously something is wrong, so I'd check your form first...on everything. Maybe you're not going low enough on squats.

i've checked the video and its exactly the same set up i use.

[DriveMyWhey]

squat 265lbs 3x5.
press 115lbs 3x5(finally).
power clean 155lbs. 3-3-3-3-2.



this was a wierd workout, my nutrition was good this week(6lbs gain), but yesterday i took a nap at 5:00 pm, when i went to sleep at night i couldn't fall asleep till 1:00 am, so it really screwed my workout. squats felt HEAVY, but i pushed through it, and overhead press felt light as hell. power cleans are just technique, technique and technique, felt really dizzy doing them.

[TheHitStick]

i've checked the video and its exactly the same set up i use.

That's good then. So we know it's not your form. Maybe you just need to do the lift more often to get used to it? I'm not too sure, keep us updated though and good job on today's workout.

I hate messing up my sleeping schedule, this is one of the reason's why I never take naps lol.

[DriveMyWhey]

That's good then. So we know it's not your form. Maybe you just need to do the lift more often to get used to it? I'm not too sure, keep us updated though and good job on today's workout.

I hate messing up my sleeping schedule, this is one of the reason's why I never take naps lol.

that's what i'm thinking, i think i just don't have enough deadlift experience. i think increasing my power clean up will help my deadlift too.
and yeah, i'm never taking a nap again in my life, next time i'll go to sleep an hour eariler.

[kurtbbbb]

Hey man good luck with everythying, you always seem to have some pretty interesting logs, was just looking at your meals your having, and I dont think it is a good thing to have dextrose during your workout, i'l send you a cut and paste.

"Be careful not to ingest any sugars before or during your workout. You don?t want insulin in your system during a workout. This is for obvious reasons. Insulin
depletes blood sugar. With low blood sugar, your can?t make strong muscular contractions. You will be holding down your gas pedal for growth while you
are holding down your brake for muscle breakdown. The only reason a muscle gets bigger is through the body adapting to stress by not only repairing the
muscle from this breakdown, but repairing it to be MORE powerful than it was before."

I think it is only good to have sugars in your workout if your workout is lasting more than 2 hours.

Hope this helps

[DriveMyWhey]

Hey man good luck with everythying, you always seem to have some pretty interesting logs, was just looking at your meals your having, and I dont think it is a good thing to have dextrose during your workout, i'l send you a cut and paste.

"Be careful not to ingest any sugars before or during your workout. You don?t want insulin in your system during a workout. This is for obvious reasons. Insulin
depletes blood sugar. With low blood sugar, your can?t make strong muscular contractions. You will be holding down your gas pedal for growth while you
are holding down your brake for muscle breakdown. The only reason a muscle gets bigger is through the body adapting to stress by not only repairing the
muscle from this breakdown, but repairing it to be MORE powerful than it was before."

I think it is only good to have sugars in your workout if your workout is lasting more than 2 hours.

Hope this helps
absolutely, i'm using dextrose only post workout with my shake.
i'm not following john berardi's diet either, or any 8 meals, eat every 2 hours "diet".
i'm done with that, that led me to ZERO results(basically last year's training was a WASTE). eating 5000 calories a day is giving me results. counting calories or eating like a mouse isn't going to cut it for me.
for example, we've just bought 100 pounds of chicken a few weeks ago from the local farm, today i've bought 4.5 pounds of shrimps, tomorrow's a food fest. i gained 6 pounds this week, and its not water weight. and i wouldn't think much of it was fat either. i've started SS with 8 pullups at 155lbs, now i'm at 172(a month later), i've increased my squat by almost 100 pounds and i can do 13 pullups(a part of my warm up).

[TheHitStick]

I don't know about the clean increasing deadlift. I think it'd more likely be the other way around since the first part of the clean is a deadlift lol. Cleans are based off your other lifts, like I don't do them anymore but I bet I can still clean alot, maybe even more with good form still.

Not saying actually right now cause of my ankle but you get what I'm saying. Just deadlift more, you might see the numbers start going up.

[kurtbbbb]

absolutely, i'm using dextrose only post workout with my shake.
i'm not following john berardi's diet either, or any 8 meals, eat every 2 hours "diet".
i'm done with that, that led me to ZERO results(basically last year's training was a WASTE). eating 5000 calories a day is giving me results. counting calories or eating like a mouse isn't going to cut it for me.
for example, we've just bought 100 pounds of chicken a few weeks ago from the local farm, today i've bought 4.5 pounds of shrimps, tomorrow's a food fest. i gained 6 pounds this week, and its not water weight. and i wouldn't think much of it was fat either. i've started SS with 8 pullups at 155lbs, now i'm at 172(a month later), i've increased my squat by almost 100 pounds and i can do 13 pullups(a part of my warm up).

Wow, 100 pounds of chicken thats alot lol, im going to look into that tomorrow in Australia and see how much it will cost me, how much did it work out to per pound? Its like 10buks a kilo here. Yeah SS is the ****, did it for a month but i was sort of cutting and then wasn't, not sure how much squat went up, but I went to the basketball courts today and my jump has gone up a ridiculous amount from it. I started at 5 pull ups also and got it up to 8. Its a shame i dont have more time to continue SS, the increase in my vert is actually insane, as basketball is starting up again. And i wish i had of done it from the start instead of WS4SB3.

I found drinking 3L of whole milk helped quite abit, in getting in the necessary calories. Yeah fat gain shouldn't really be your worry, 1 month and you could easily strip off anything you've gained if you do it properly

Anway good luck

[DriveMyWhey]

Wow, 100 pounds of chicken thats alot lol, im going to look into that tomorrow in Australia and see how much it will cost me, how much did it work out to per pound? Its like 10buks a kilo here. Yeah SS is the ****, did it for a month but i was sort of cutting and then wasn't, not sure how much squat went up, but I went to the basketball courts today and my jump has gone up a ridiculous amount from it. I started at 5 pull ups also and got it up to 8. Its a shame i dont have more time to continue SS, the increase in my vert is actually insane, as basketball is starting up again. And i wish i had of done it from the start instead of WS4SB3.

I found drinking 3L of whole milk helped quite abit, in getting in the necessary calories. Yeah fat gain shouldn't really be your worry, 1 month and you could easily strip off anything you've gained if you do it properly

Anway good luck
well we've bought 2 boxes of chicken. each box has 12 chickens, and each box costs 84$.

[DriveMyWhey]

squat 360 3x5.
bench 165lbs 3x5.
deadlift 265 1x5.



last rep of the last set of squats was a ballbuster, but the previous two were relatively easy, i had a different spotter and he was just in front of me so it really got my hip drive off.
i think i finally found my way to deadlift, that 265 1x5 was EASY, felt like warm up. my problem was that the bar was too far away(i guess caused by a too horizontal back), but now i'm making sure to ride the bar on my leg all the way from my shins up to my tights, my shins aren't bloody yet but i'm getting there.
i also forgot to mention that for 2 weeks now i've added spread eagle sit ups on workout B and neck work on workout A.

[TheHitStick]

For the deadlift, before you start have the bar at a set spot before your shoe. Personally, I have the bar over my shoelaces so when I get down all the way, it's rested against my shins. And when I go up and bring it back down, it's in the same spot.

Just to make sure you're getting it in the same spot each time.

Good squats btw

[DriveMyWhey]

Squat 270 4-5-5
Press 110+heavy collars(total weight is more than 115 but less than 120) 4-4-4
power clean 155lbs 3-3-3-3-3(great technique)


i had to take the workout a bit later so the regular dudes i'm training with weren't there, i was squatting and then suddenly someone started "spotting me", got my hip drive off and i failed in the 5th rep, i had to dump it, fell on his knees, was not fun for him.
2nd and 3rd set were easy as ****, i finally got confidence in squatting inside the rack(been doing it outside usually so i won't pussy out)

i think the reason for the ****ty press is because i didn't have any confidence when working with it, felt kinda goofy with those stupid collars and smaller plates.
on power cleans i really concentrated on technique and it was awesome. my lower quad region's skin is somewhat torn off from the cleans, in a few weeks i'll loose all my hair on my shins, and my legs will be bloody all the way from my shins to my thighs, its gonna be great!

[DocHollidy]

Squat 270 4-5-5
Press 110+heavy collars(total weight is more than 115 but less than 120) 4-4-4
power clean 155lbs 3-3-3-3-3(great technique)


i had to take the workout a bit later so the regular dudes i'm training with weren't there, i was squatting and then suddenly someone started "spotting me", got my hip drive off and i failed in the 5th rep, i had to dump it, fell on his knees, was not fun for him.
2nd and 3rd set were easy as ****, i finally got confidence in squatting inside the rack(been doing it outside usually so i won't pussy out)

i think the reason for the ****ty press is because i didn't have any confidence when working with it, felt kinda goofy with those stupid collars and smaller plates.
on power cleans i really concentrated on technique and it was awesome. my lower quad region's skin is somewhat torn off from the cleans, in a few weeks i'll loose all my hair on my shins, and my legs will be bloody all the way from my shins to my thighs, its gonna be great!


why do you think its neccessary and awesome to scrape up your legs doing power cleans? or any lift for that matter

[DriveMyWhey]

why do you think its neccessary and awesome to scrape up your legs doing power cleans? or any lift for that matter

well it makes sure the bar is close to you, which is absolutely necessary. maybe not so much on power cleans(although it must be in contact with your thighs, or else its a reverse curl), but defiantly on deadlifts.

[DriveMyWhey]

squat 275 3x5
bench 170 5-5-4


my lower back felt wierd after the squats, i mean really wierd, so i skipped the deadlifts, i tried to deadlift with 135 and it didn't went too well, i couldn't even do 1 rep without pain.
i tried benching inside the rack too and the was too far away from the bar so i wasn't as comfortable, next time i'll do it outside the rack.

i already iced the lower back and it feels better, i'll have it massaged and later i'll do some contrast showers to it.

[DriveMyWhey]

i'm going to miss tomorrow's workout and wednsday's workout, maybe even friday's workout, because my left lower back still hurts, my left ball is in pain too(i think i have varicocele). i'm going to have them checked tomorrow, or at least tomorrow i'll book a doctor's appointment.
i'm probably not going to do regular squats again in quite sometime, i'm just going to do starting strength with box squats, not even with the technique dave tate preaches(no high-bar, toes straight forward, head-back, grip super wide and elbows down, i won't squat till my shins are past perpendicular either, and i won't tilt my back on the box). i'll squat something like this:
http://www.youtube.com/watch?v=j9FJOMbPrnY

but cut the elbows down part, narrow the stance a bit and grip narrower.

[DriveMyWhey]

i'm going to the doc to fix my left lower back and my left nut, seems really wierd. my ball hurts like hell but my lower back is much better, i did some reading and maybe i have vericocele(regarding ball pain), apparently its very common, maybe i'll have to do surgery, that wouldn't be fun at all.

[DriveMyWhey]

Box squat 245lbs 3x5. parallel box(crashing on the box below perallel). easy stuff, i didn't go too heavy because of my lower back.

Press. 115lbs 5-5-3.

Pullups. 8-8-6

Makeshift reverse hyperextensions. 20lbs dumbell.
4X10




overall good day, i didn't lose as much strength as i thought i would. press felt LIGHT for me, i don't know why i failed on the 3rd set, probably technique, but the reps felt smooth and my triceps just blasted the weight in the air. on box squats, i had a bit wide stance, but not insanely wide, and my shins weren't past perpendicular or perpendicular(well maybe some reps were perpendicular), but it wasn't a knee bend either. anyway, i felt the glutes and hammies REAL good, i?d say its a 70% posterior chain lift, and the rest quads, maybe less, so i?m not going back to regular squatting for some time.

[DriveMyWhey]

box squat 255lbs. 3x5.
close grip bench 155lbs 3x5.
deadlift 255lbs 1x5.



really easy on everything, i tried sumo deadlifting before conventional, and i'm so much better with conventional. i tried with sumo first because its easier on the lower back. I don't seem to have any real problem from the conventional deadlifts but i'm feeling my left lower back after the workouts so i'm worried about getting re-injured. as I know that box squats have immense affect on deadlifts, i'll probably lay low with deadlifts for a while, like 2 weeks, and instead of power cleans i'll do pullups, and add some jumps in. instead of deadlifts i'll just do reverse hypers.
i'm going to the doctor's in 2 days so i'll get that fixed, hopefully get an xray(i'll also ask to check if my growth plates has closed yet), and get my nutsack fixed too.

[moose45]

Good luck with the injury...and your nutsack! Haha. Hope ya are good and can keep hitting it hard or harder.

[DriveMyWhey]

Good luck with the injury...and your nutsack! Haha. Hope ya are good and can keep hitting it hard or harder.

oh yeah, its nothing really. the injury is nothing to worry, i can't even feel it. i'm going to foam roll today and tomorrow and deadlift on monday, despite what i wrote about rehabbing it. if i'll keep my black flat, i'm golden.
i went to the doctor and he said my nutsack is fine since the pain is coming and going, but he doesn't think i have much more potential for growth. he said that because i'm 17, so i'll most likely not grow in height, i told him about stories about dudes growing from 6'1 to 6'3 and he said "yeah... stories". either way, it doesn't matter, i can't change that anyway.
i'ma jump 10 pounds on the squat, i think i can carry it off to 315, 265 felt like a warm up.
no close grip anymore, that was stupid to do, i'm trying to make an assistance exercise a main one.
i'll film my squat and deadlift on monday

note: i wrote 255 on box squat but it was 265 in reality(i remember 2 plates and 2 10's on each side).

[DriveMyWhey]

apparently its family day here, and my school is closed(i forgot my **** in my locker), so i couldn't workout. I could, but i'd have a ****ty ass day for sure.

Instead I thought a good refreshment will be conditioning work, so i did:


Ten 2001 Suzuki XL7 trips, 40-50 yards each.
50 secs rest.

It was GRUELING, especially because I pushed the truck on ice, so it was slippery as ****, and to top that it was 5 degrees.
the worst part was the lactic acid buildup on the last 4 trips, and every time i got the 40-50 yards, i had to run and hit the brakes or else I'd find myself in the snow.

[moose45]

Hahah, you gotta love the cold winter temperature! I'm hoping the snow at least goes so I can start doing some sprints.

[DriveMyWhey]

Hahah, you gotta love the cold winter temperature! I'm hoping the snow at least goes so I can start doing some sprints.

yeah, the aftereffect is brutal. breathing heavily in cold air is much harder than in regular temps. i could feel a burn in my lungs 20 minutes later.
every chance i'll get the car i'll try to push it.

[TheHitStick]

Hahah, you gotta love the cold winter temperature! I'm hoping the snow at least goes so I can start doing some sprints.

Haha you could've done the workout without creatine or something =P

It's good to go natural every once in awhile so you don't get used to the creatine and stuff.

But pushing a truck through ice sounds like it sucks lmao, I'd be afraid I'd push mine into the street as it gets rammed by a plow...serious haha.

[DriveMyWhey]

Haha you could've done the workout without creatine or something =P

It's good to go natural every once in awhile so you don't get used to the creatine and stuff.

But pushing a truck through ice sounds like it sucks lmao, I'd be afraid I'd push mine into the street as it gets rammed by a plow...serious haha.

yeah

i mean you can't get a nice good lean forward because you'll slip

[DriveMyWhey]

box squat 275 3x5.
press 115lbs. 3x5(finally got the technique and a few tricks i've learned along the way)
broad jumps. 6x3. not too sure about the distance, but i marked the spot I landed. I counted 7 steps, and i have a 13 size foot so its a bit more than 12 inches for each step. still sucks donkey balls, but i'll improve that next workout(gonna review defrancos combine preparation dvd).

i've tried box squatting like louie simmons recommends(though not as far back, but my shins are about perpendicular, i'll film friday's session) with the toes pointing forward, and my hip flexors are trashed, much harder to gain depth with this. i'll do 285 next workout.

[moose45]

Well good work on the box squats. You'll be able to do more once you get used to the new technique.

[federaldb59]

Do you have the dvd or is it digital? If its digital put it on upload.com for the greens.

[DriveMyWhey]

Well good work on the box squats. You'll be able to do more once you get used to the new technique.

yeah. check my comment in your log.


edit: i just noticed that my abs are also trashed as hell, along with my glutes, hammies and lower back. erectors are tired.

[DriveMyWhey]

10 min bike ride
hams, hip flexors, glutes and lower back stretching. i haven't lost as much flexibility as i thought i would.

[DriveMyWhey]

box squat 285lbs. 3x5.
bench 160. 3x5. found a happy zone between wide and close grip.
deadlift 275. 1x5.



i have a video of my squat. i'll upload it later, now i'm going to eat apple pie.

[moose45]

Hey man I got a vid of my box squat today too, box is a lil high as you'll see. It should be up in like 30 minutes to an hour...darn internet has bad upload speed!
Yummmmm I want a pie.

[DriveMyWhey]

AMp7Gee3v30


the depth appears to be a tad higher than parallel but i checked it in front of a mirror and its exactly parallel. my knees are also caving in here pretty badly. I usually have better workouts because today was a teacher's day in our school so my regular training buddies(just some dudes from the football team) weren't there and i couldn't get intense, and my ipod's battery ran out. Nevertheless, i did everything right and i had PR's at everything. Also, since I didn't train with my buddies(no homo) I had to squat inside the rack, it feels kinda weird to be that close to the wall and i'm not going as back as I usually do(something along the 2nd or 3rd rep in the video). I'd defiantly get the 315 box squat video here, i'll show you whats getting intense is.

[TheHitStick]

Props for getting through that squat workout with no buddies and no ipod...I would die, seriously. Well not the buddies because I just recently got one but without my ipod i don't know what I'd do lol.

[DriveMyWhey]

I ****ING HATE MISSING WORKOUTS

but good news is starting next week i'm going to start training at Mcdole Performance. he coaches college and pro football players, pretty cool, he defiantly can get the job done. the place is PACKED with elitefts ****, tires, prowlers, kegs, EVERYTHING. its going to get intense.
one of the trainers there also writes for elitefts.

[DriveMyWhey]

tried 295, it didn't feel heavy on my back but my knees caved in and i was crushing on the box, I have NO CLUE WHY. i've gained 2.4 pounds this week, so it cant be nutrition, i'm averaging 9 hours everyday of sleep, so it can't be that. my technique got so ugly with 295 i reduced it to 275, it improved but not that much. not cool. after that i did press 120 5-4-4. no power cleans or pullups(matter of time).

i felt that during the squat sets, my knees were caving in, i was leaning WAY too much, not going far back enough, CRUSHING on the box, the box also wobbled. it was also a new box by the way. i think i'm just spent from squatting 3 times a week for such a long time, after the workout i was sore in the inside of my right knee, left hip joint felt awkward, and and the inside of my feet felt weird, the same feeling you get after playing hockey the first time in the winter. i think i'll take it off the rest of the week, i'm going to train here:

http://www.mcdoleperformance.com/


2-Un3j-E8Ok


HcFJuw3e1HY

[DriveMyWhey]

ok i've signed to that place. they're running a WS4SB type program, its gonna be awesome.

[DriveMyWhey]

i don't remember mondays workout(it's not relevant anyway), and tuesday i had to miss, but today was a helluva workout.


trap bar deadlift.
4X4-6. ramp the weight up each set, worked up to 245. turns out the whole time i was deadlifting on rippetoes my hips were shooting up, that's why my lower back got ****ed up a few weeks ago. i'm now getting low and everything. no belt no chalk... yet.

lunges, front foot elevated. 27.5's, then 30's.
3X15 each leg.
TORTURE.

45 degree back extensions. hold 6 secs at the top, X 12. 3 sets. extremely not fun.

a mix of 45 degree back extensions and GHR. 3X6.
what i was doing before were not GHR's, they were back raises on a GHR bench. today i was doing GHR's, TRYING TO DO. really really really hard to do, with body weight. fell off the stairs when i was going to get my shaker.




training in partners takes the absolute best of you, the atmosphere was INTENSE, i was training with a high school senior, he was doing the GHR on 45 degree bench with a 25lb plate! oh, and all of their dumbells are fat bar.

[moose45]

Dude thats awesome about the gym! I wish I was training in some place with high intensity. I'm sure you will make a ton more progress this way! Good work.

[DriveMyWhey]

bench press. 135lbs. 3Xmax
23 reps total, sucks donkey nuts.

Incline press. 4 seconds on the way down. 3 X 8-10.
I just kinda took the 30's and did 2 sets of 10, then took the 35's. both were way too easy, i don't know why i didn't took any heavier ones...

Fat bar double-D seated row 10-12 reps.
supersetted with
seated db(fat grip) power cleans. 15 reps.
did 3 sets of those, the weight on the seated row was 105, then 120 and then 135. last set on rows was i think 10 rep or 11 reps.
i think i used the 30lbs dumbells on the power cleans, but i'm probably wrong. taking the 30's on this exercise, especially with a fat grip is a bit of a stretch.

fat bar curls. just the bar(i think it weighs 65lbs). 4 X 10.
last set was 8 reps(failure).

grip machine. 3 X 60 seconds. 185 pounds of lactic acid.

[DriveMyWhey]

bench 5rm. worked up to 185... 3 reps.

tricep death. raw, 3-board, 4-board, 5-board.
130lbs. didn't count the reps or how many per board, all i know that there was a **** load of them.

seated cable row(fat double-d handle). 85lbs.
100 reps. took me around 8 minutes, its not as easy as it sounds, because they really make sure you got proper form(the guy stuck his freakin' knee in my back so i won't rock).

green band tricep extensions. 3 x 75.

[DriveMyWhey]

vertical jump. about 10 attempts total.
I was 2 inches shy of rim height, so I was thinking "cool, i have a 30+ vertical", not really. although i was extending them like i should, i was at about 20 inches. obviously in the combine i'm not going to extend my shoulders and i'll have a slight bend in my elbows, and probably relax my fingers so i'll get more than that, and maybe i'll add an inch or two in this month. but overall that was a huge disappointment. i can't believe that some athletes actually jump 35", in high school.

Front lunge, front foot elevated. 10 reps each leg.
supersetted
GHR(on a GHR bench). 8 reps.
4 sets of these, not sure about the weight on lunges, and GHR's were bodyweight.
defiantly hard, but they were legit.

TKE's. 20 reps each leg.
supersetted
back raises on a GHR bench. 12 reps.



came home did stretches

[DriveMyWhey]

1A) 45 degree back extension with the cambered bar. 6 reps. 4 seconds on the way down, 1 secs pause on the top.
1B)GHR. 12 reps.
1C)reverse hyperextension. 25 reps.
do that for 4 sets, no rest at all. in reality obviously there was rest, 45 degree back extension take less time to do than GHRs, so there was some rest.

2A)omni lying leg curls. 8 reps. 3 sets. 4 seconds on the way down.
8 reps with toes inward, 8 reps with toes straight, 8 reps with toes outward. that's one set.


cambered bar was unloaded for 45 back extensions, GHR was bodyweight(couldn't do 12 reps on 2nd, 3rd and 4th sets), reverse hyperextension was sometimes loaded, not sure about the weight.



i'ma start john berardi's massive eating and see how it goes.
by the way, the training has an effect on me already, i feel so much stronger in my lower body now and i grabbed the rim today(from a running start) for the first time in my life, without a warm up!, hell, i just saw my buddies play basketball(taking a piss takes a load of time...) and i joined them and ran it, in jeans. so yeah, pretty kewl.

[DriveMyWhey]

bench press. 3xmax. 135lbs.
30 reps. 7 rep pr, not too shabby.

tricep death. 135lbs. 2 sets. no clue about the reps, just a **** load of 'em.

fat double-d bar. 95lbs. 100 reps for time. completed under 6 minutes(more than a 2 minute PR). its not as easy as it sounds.

rear delt raise while laying flat on your belly. 3x12 each hand.

grip machine. 2 plates. 3X60 reps.

[pigskinmuscle66]

Good stuff. Any idea where you want to play?

[DriveMyWhey]

bench. 185lbs. 2 reps. this is unbelievable.

floor press. 2 X 20. 52.5's.
last set was 16 reps.

paretial raise. 3x12 each arm.



i have no idea what this workout was about, i'll talk to the guy.

[DriveMyWhey]

Good stuff. Any idea where you want to play?

i have a list, i'm going to send out letters to about 80 schools.


today's workout vertical, shuttle form and incline pogo jumps.

my vertical is 27.5"(as opposed to 20" when i measured last time, it wasn't right)

worked a lot on shuttle form, pretty much only first 5 yards, staying in a lean, learning the proper steps and taking a big first step.

incline pogo jumps 3X20.




the guy who trained me today i'll jump 30", if so then the combine might just turn as a success.

[DriveMyWhey]

trap deadlift. 3rm. 285lbs.

lunge, front foot elevated. holding 40's. 12 each side.
superset
GHR's. 10 reps.
3 sets.

reverse hyperextensions(correctly done now). 20 lbs.
4X15.

[DriveMyWhey]

basically on wednsday i reinjured my left lower back
thursday i got treatment(hot pad and electrical pulses to the area), icing in the evening
today foam rolling, electrical pulses to my lower back, gunshow, grip machine, and hip flexor stretching.

icing, foam rolling and stretching every evening from today till monday.

went to the doctors yesterday, he said its not a disc for sure(if it would have then my left leg would spasm) and its more likely like a strain. meh, not deadlifts for me, but i feel 95% healed so yeah.

[TheHitStick]

Good choice to wait it out. You don't want to reinjure yourself or put yourself in a possible situation.

[DriveMyWhey]

Good choice to wait it out. You don't want to reinjure yourself or put yourself in a possible situation.

yeah, i just told my trainer about the injury and he did what he thinks best.
had i been powerlifting i'd probably power through the workouts and the pain, but i can't risk getting injured on the first day of training camp and literally destroying my dream of playing college football. i can't be a meathead, you gotta take a really good care of your body, you know? i'm not saying be a pussy, but in the off-season you gotta make sure you'll the best you can be on the field.

[TheHitStick]

yeah, i just told my trainer about the injury and he did what he thinks best.
had i been powerlifting i'd probably power through the workouts and the pain, but i can't risk getting injured on the first day of training camp and literally destroying my dream of playing college football. i can't be a meathead, you gotta take a really good care of your body, you know? i'm not saying be a pussy, but in the off-season you gotta make sure you'll the best you can be on the field.

Exactly, I'm not resting because my injury isn't as bad anymore, but I'm still taking care of my ankle. If it isn't 100% then it'll be more likely to hurt it again and I don't want that.

[pigskinmuscle66]

Exactly, I'm not resting because my injury isn't as bad anymore, but I'm still taking care of my ankle. If it isn't 100% then it'll be more likely to hurt it again and I don't want that.


ditto.. i ****ed up my ankle mid September and its still not 100%..

[DriveMyWhey]

ok so he has us(i hopped on the bandwagon on this one) do 5/3/1, with me he'll have me do 2 extra days of combine drills.
i'm not sure if this week is just a testing week but he has us one a 3 day split, either way, we'll see how it goes.

trap bar deadlift. 5/3/1.
185 - 205 - 225.
the best today with 225 was 17, my left lower back doesn't feel 100% but i didn't want to look like a pussy. i did 18 reps, with the right music and yelling i could push it to 30, without the nagging lower back pain.

military press. 5/3/1.
95 - 105 - 110
last set was 3 reps.

45 degree hyperextensions. 15 reps. 25lbs plate.
superset with
db lunges. 6 reps. 50's.
3 sets.
way to easy on all of these, next week i'll use more weight.

stability ball crunches. 25lbs plate. 3 x 20.
more weight next week.

[DriveMyWhey]

vertical jump. 10 attempts.

first 5 of shuttle.

40 yard set up.

lower back rehab.


a lot of hip flexor stretching in between.

[DriveMyWhey]

bench 5/3/1
130 - 140 - 150
150 - 11 reps.

dips. 5X10-20
18-11-10-10-10

fat w-bar, reverse grip preacher curl. bar + 40.
3x10.

hammer crunches.
3x15



pullups in between bench and dips sets.

[TheHitStick]

Are you taking 10% off your max? When I was doing regular 5/3/1, I didn't do that because you do like one accessory lift afterwards and your main focus is the compound movement. Now 5/3/1 for football is a different story, I'm still not taking 10% off, I might for my bench though.

[DriveMyWhey]

Are you taking 10% off your max? When I was doing regular 5/3/1, I didn't do that because you do like one accessory lift afterwards and your main focus is the compound movement. Now 5/3/1 for football is a different story, I'm still not taking 10% off, I might for my bench though.

i'm just training in a group, on monday i estimated, today i calculated. it doesn't really matter, i don't even know my real max.

[TheHitStick]

i'm just training in a group, on monday i estimated, today i calculated. it doesn't really matter, i don't even know my real max.

You're destroying the point of the program then. The program says to calculate your 1rm before doing the program so that you can get accurate weights and get better results. You did 11 reps when you were supposed to do what, five? Obviously you're off...

[DriveMyWhey]

You're destroying the point of the program then. The program says to calculate your 1rm before doing the program so that you can get accurate weights and get better results. You did 11 reps when you were supposed to do what, five? Obviously you're off...

the last set is for failure. i'm actually supposed to his about 10 reps, so i'm right on the spot.

[TheHitStick]

the last set is for failure. i'm actually supposed to his about 10 reps, so i'm right on the spot.

No, you're not. If the program says that you should aim for five, and every extra rep shows your progress, and you're hitting eleven then you're using the wrong percentages. Or your progress is already great but it's your first session for bench, so it shouldn't of improved yet...

Max out, get that same percentage and see if you can hit 10 reps with the weight.

I'm telling you, you're not getting the full benefits from the program. But if you don't want my help, then more power to you.

[DriveMyWhey]

No, you're not. If the program says that you should aim for five, and every extra rep shows your progress, and you're hitting eleven then you're using the wrong percentages. Or your progress is already great but it's your first session for bench, so it shouldn't of improved yet...

Max out, get that same percentage and see if you can hit 10 reps with the weight.

I'm telling you, you're not getting the full benefits from the program. But if you don't want my help, then more power to you.

i'll talk to my coach tomorrow about switching back to traditional ME work.

today we did med ball throw, i practiced only with a 11 pound medball(the one in the combine is like 8) and 40 stance.

[DriveMyWhey]

yeah alright i'm switching back to traditional ME work, no more jumping and dicking around.

today was db bench. 3xmax(but make sure that reps are up to 15).
50's. 15-14-12.

seated row with thick double-d handle. i tried my first set with 135, was too heavy, then i kept lowering it till about 105. supposed to be 4x20, but it was more like 4x20,16,14,20.
not sure why i'm so weak in this exercise now.

paretial raise. 3x12.

fat bar holds. bar+50.

[DriveMyWhey]

military press. 5RM.
125, 4 reps.

DB floor press. 57.5's. 3x15.
14-12-12.

db row. 12 reps. 80lbs.
superset with
seated db power cleans. 15 reps. 15's.
3 sets.

decline dumbell tricep extensions. 25's. 4x8.



then foam rolling and stretching.

[DriveMyWhey]

1) 40-yard setup.
trainers say it looks pretty good, we're going out to the field next week and time 10's.

2) shuttle. first 5.

3) vertical.
found a trick to jump higher, made me jump one inch higher.

4) forward sled drags. 3 trips.
not sure if it was 4 or 5 plates.
this is for getting the lean forward.

[DriveMyWhey]

previous training doesn't matter. I know i've been dicking around and jumping from program to program, but today's workout just inspired me and showed me that progress on 5/3/1 is much more than just 10 pounds on this and 5 pounds on that.


trap bar deadlift(3 rep day)
315 - 4 reps.
can't believe i pulled 3 plates, first time i'm loading a barbell for 3 plates.
i'll try to provide a video with a 315 squat, i'm going nuts on this one.

military press.
125 - 3 reps.

45 degree hyperextensions. 45 lbs plate. 15 reps.
superset
db lunge. 55's. 6 reps.
3 sets.

weighted crunch. 55lbs.
3x20.

[federaldb59]

good job on the deadlift pr.

[DriveMyWhey]

A1)Tire flips. 3/4 of the way. 3 sets.
A2)Log clean and press. 60 seconds. 5 sets.


not sure how heavy the tire was. i'm assuming its either the 300 or 400 one.

[PCFootball24]

i have a list, i'm going to send out letters to about 80 schools.

Are you sending a highlight tape? And how many schools are you expecting to get replies from?

[DriveMyWhey]

Are you sending a highlight tape? And how many schools are you expecting to get replies from?

i'm sending my highlight tape + 1 game tape on late july/early august.

i have a list of 150 potential schools(basically ones that have my major and are non-black[not racist, they're not accepting white players]).

but i think i'll narrow down the d1-aa and d2 list to top 30 schools only and remove the big time big-10, pac-10 and the other big schools, but not eliminating any northern schools,
I'm not sure if 150 is just right or too much...


i'm really interested in georgia state, eastern michigan and south dakota state.

[DriveMyWhey]

A) Bench. '3' day. 180lbs.
6 reps. big time pr.

B) dips. 5x10-20.
20-15-10-10-11.
now slower reps as opposed to last week.

C1) paretial reps. 3x12.
C2) rotator cuff work. 3x12.
not sure about the weight; it doesn't matter as it is just prehab work.

D) green band pushdowns.
1x100.

[DriveMyWhey]

A)Snatch pulls. '3' day.
worked up to 245. 3 reps, at the time i thought it was still a warmup set for me, so i didn't rep out, but 275 was just too damn heavy.

B)Squats. '3' day.
worked up to 245lbs. 6 reps(they limited me to 6 reps, so i guess it was too light).

pullups in between sets of snatch pulls and squats.

C) DB Incline press. 4x10. 40's for set 1, 50's for the rest.
10-10-10-10.

D)GHR's. 3x6-10.
6-8-10.
first set: first 3 reps with 25lbs plate, the rest bodyweight.
second set: first 2 reps with 25lbs plate, the rest bodyweight.
third set: first 2 reps with 25lbs, the rest bodyweight.
tried doing them with a purple band at first, did only 2 reps, hard as ****. even 25lbs was hard, i guess my goal is to get 3x10 with a 25lbs plate.

D1)Balco Shrugs(gym invention, lulz) 3x15.
D2)Roman chairs(on the GHR). 3x20.

[DriveMyWhey]

i have to quit that gym.

monday -

squat 3x5 - 225lbs.
press 1x5 - 115(too heavy).
pullups - 8-6.

basically you`ll see how much ****ing strength i lost... ****.


today -
1:50 pm: triple threat conditioning; hang clean and press to dumbell swing to pullups.
hang clean is 95lbs.
dumbell is 40lbs.
pullups bodyweight.

5 reps on hang clean, 10 reps on dumbell swings, 5 reps on pullups.
5 rounds, 40 secs rest. next week i`ll go 10 reps on the clean, 15 on swings and still 5 on pullups.


05:00 pm: spring ball(linebackers practice); **** load of drills, tackling form and stuff like that. no pads. i`m not playing defensive end, the linebackers coach agreed to help me all the way through to the day i`m signing the scholarship.

[kurtbbbb]

i have to quit that gym.

monday -

squat 3x5 - 225lbs.
press 1x5 - 115(too heavy).
pullups - 8-6.

basically you`ll see how much ****ing strength i lost... ****.


today -
1:50 pm: triple threat conditioning; hang clean and press to dumbell swing to pullups.
hang clean is 95lbs.
dumbell is 40lbs.
pullups bodyweight.

5 reps on hang clean, 10 reps on dumbell swings, 5 reps on pullups.
5 rounds, 40 secs rest. next week i`ll go 10 reps on the clean, 15 on swings and still 5 on pullups.


05:00 pm: spring ball(linebackers practice); **** load of drills, tackling form and stuff like that. no pads. i`m not playing defensive end, the linebackers coach agreed to help me all the way through to the day i`m signing the scholarship.

Did you quit that new gym you started at?
How come? I was enjoying reading all the dif things you did there...

Hopefully your strength will come back pretty quick.

good luck!

[DriveMyWhey]

Did you quit that new gym you started at?
How come? I was enjoying reading all the dif things you did there...

Hopefully your strength will come back pretty quick.

good luck!

well basically my dad is buying a new house and he needs any extra dime he can get, i just wanna help. and basically i lost so much strength.

this is my template:


monday - squat, press, power clean.
tuesday - chinups, conditioning.
wednsday - off
thursday - squat, bench, deadlift.
friday - conditioning

on tuesday i have a linebacker's practice, but i'm also going to make my own conditioning on that day as its all about skill and technique.
friday is a full team practice, but i'm not sure if it's with pads or not, i won't have any conditioning this friday to see what they're doing, i have a camp on saturday anyway.

i'm probably not going back to the regular starting strength program since i'm going to have so much in between.

[DriveMyWhey]

squat 235 3x5.
bench 150 3x5.
deadlift 245 1x5.


too easy on everything.

[DriveMyWhey]

full-team practice(no pads). hour and a half.

tomorrow provincial camp.

[DriveMyWhey]

provincial camp, 06:00-09:00 am.

not easy.

[DriveMyWhey]

provincial camp. 06:00-09:00 am.

guys that are selected to the 2nd round will be phoned by Wednesday, let's see if i can get in.

[The_Terrorist]

Just wondering, why are you guys doing full team practices in April? Ours don't start until June.

[TheHitStick]

Just wondering, why are you guys doing full team practices in April? Ours don't start until June.

Mine doesn't start until August.

[DriveMyWhey]

Just wondering, why are you guys doing full team practices in April? Ours don't start until June.

the last two days were camp, not school practice, but yes, we have 1 full team practice on friday. it's without pads so meh.

[DriveMyWhey]

squat. 245lbs. 3x5.
press. 105lbs. 3x5.
power clean. 135lbs. 5x3.


i was(and am) super tired from the 2-day camp. i thought i'd fail the 2nd rep of the 1st on squats... about 4 out of the 15 reps on the squats were high(not quarter squat high, but a bit above parallel).



i'm not sure if i made it to the next round because they said that i'm already at a disadvantage because i showed up to 2 out of their 6 camps. it's unbelievable, they start their camps on february! they don't give their athletes a chance to get stronger. anyway, i'll try to get more strength session instead of conditioning session since most likely i won't make it, and i don't need conditioning till mid august. i just need to get stronger...

[DriveMyWhey]

my upper jaw and lower lip has all swollen up(probably from the bad mouth-guards). i can't eat anything, i just drink milk, and eat peanut butter, olive oil and eggs.


tried to workout. 225 felt dog heavy. i just stopped right there, had i continued working out, friday's workout will be even worse because mentally i'll struggle with 225.

[DriveMyWhey]

12:20 am:
squat 225 3x5.
press 110lbs 3x5.
power clean 155lbs. 5x3.


still can't eat ****. squats felt heavy, presses were alright, power cleans were super light, i was flying.


04:15 pm: football practice, full pads.

[TheHitStick]

12:20 am:
squat 225 3x5.
press 110lbs 3x5.
power clean 155lbs. 5x3.


still can't eat ****. squats felt heavy, presses were alright, power cleans were super light, i was flying.


04:15 pm: football practice, full pads.

12:20am? As in 12 at night lol?

[DriveMyWhey]

12:20am? As in 12 at night lol?

sorry, my mistake. 12:20 pm.

[DriveMyWhey]

yesterday:

squat. 235lbs. 3x5.
bench. 155lbs. 3x5.
deadlift. 255lbs. 1x5.

[DriveMyWhey]

squat. 245lbs. 3x5.
press. 115lbs. 3x5.
power clean 155lbs. 5x3.



my buddy told me i'm a bit high on squats, i'll get a video on friday(also will add belt first time since i quit that gym).

last rep of power cleans i blacked out for a second and fell on my face... lol

[DriveMyWhey]

squat. 255lbs. 3x5.
bench. 165lbs. 3x5.
deadlift. 265lbs. 1x5.



F8WMJhqrFKI

qbVdw6_L7Q0

[DriveMyWhey]

made micro-loading chains over the weekend. i can make 1.25, 2.5 and 3.75 jumps now.


nutrition was also ****ty from the very morning(didn't eat, came home and ate a really small meal).

squat. 265lbs. 3x5. hard ****, next workout 7.5 increase.
press. 117.5. 3x5.
power clean. 160lbs. 5x3.
missed 3nd rep of 3rd set. i'm not sure if it's a technique, recovery or just too much weight... if i'll feel really good on friday i'll jump 5lbs, if not then 3.75.

[DriveMyWhey]

yesterday:


linebackers practice.
at the end coach made us do 4 20-yard manmakers(i guess you can call it suicides) - run 5, back, run to 10, back, run to 15, back, run to 20, back.
first one was sprints, second backpedaling, 3rd sprints, 4th sprint but back was with backpedaling.


today:

squat. 270lbs. 3x5.
bench. 165lbs. 3x5.
deadlift 265lbs. 3x5.


squats felt heavy as HELL, probably because of the practice. i stayed with the same weight on deadlift but did the set in much less time than before.

[touseef123]

Something Do Wrong...

[DriveMyWhey]

Something Do Wrong...

what?

[DriveMyWhey]

bad workout, well bad squats at least. i started lifting in slippers(almost exact as those spartan slippers in 300) last workout and i guess it just wasn't comfortable for my body. kinda odd, but oh well. i'll start working next week and i'll buy weightlifting shoes.

press. 120lbs. 3x5.

didn't power clean because of shoes, did pullups. 10-10-7.


then 2 hours later football practice, with full pads and everything. kicked ass. like this one play the running back was running beside the guard - i happened to be on the right side of the guard, and the running back on the left side. so i pushed the guard and he hit the running back and they both fallen down. coach was like: "BEAST MODE GESSEN". it wasn't even my responsibility.

[DriveMyWhey]

yesterday:


squat. 275lbs. 3x5. bad technique, bad depth.
bench. 170lbs. 3x5.
then they had to close the gym.

i also saw a 150lbs guy deadlift 365 in straps, i am worthless.



today:

technique work; box squat(dave tate box squat). 50 reps. max weight was 135lbs.

[moose45]

Good to see you are striving to perfect your squat form. It will benefit you a lot in the long run. Keep lifting heavy man.

[DriveMyWhey]

i'll try WS4SB for a cycle to see how my body reacts to it. i don't expect much gains lower body-wise since we have football practice almost everyday, but upper body should go up.
i'm also doing it because SS will be too hard with all the running and hitting.
if next cycle i'll see that i have improved, i'll stick to WS4SB, if not then not. i'll keep the volume low on everything though to not overtrain.

1) close grip bench.
180-good for 5RM.
185lbs-good for 5RM.
190-only 4 reps.

next week i'll jump straight to 190, i probably could have got 190 for 5 but i was so fatigued for the previous sets. defiantly a good start.

2)incline bench. 50's.
10-10-9.

3)seated rows. 230lbs. weird weight i know, we don't actually have a seated rows machine, we have a cable machine that goes down and up and i just sit on the floor with my feet against a wood block.
3x15.

4) face pulls. not sure about weight, it's in my actual training log book but i've left it at school. 3x15.

5) spread eagle situps. 3x15.
40lbs.



they asked me to move to DE and i'm kicking lots of ass at DE, but i'd rather stay at linebacker because i'm just undersized for DE, we'll see anyway.

[DriveMyWhey]

football practice.

[moose45]

Man, I wish we could have practice...haha Hows it going?

[DriveMyWhey]

Man, I wish we could have practice...haha Hows it going?

i bet in the states they start later, right?
they moved me to end, we have a game next friday, 3 halfs against 3 different teams. they said i'll play half the game end, half the game linebacker. we'll see how it goes. meanwhile i'm kicking major ass at tackling, i suck medium balls at coverage but i'm the best at pass rushing. we'll see how it goes.

today's workout:

1) box squat, 1" above perallel. 295x5. i wouldn't even say it's my 5rm, it was hard but i swear i could have done more. i tried 275lbs before, and 275 being kinda a mental barrier made me hesitant on 295lbs, but i still went for it. i'll try to have 3 plates on my back by the end of the cycle. no belt, no touch and go, real box squat. but i'm not going to lie, but shins weren't perpendicular or past perpendicular, but i didn't do a knee bend either lol.

2) barbell stepups. 135lbs. 2x8. reduced volume as you can see due to practice.

3) pullthroughs(hamstring oriented - almost no knee bend). 4x10. 180lbs.

4) plate pinch. 2x10's each hand. 3 sets. 60 secs, 40 secs, 45 secs. hurts the inside of my thumb, lulz.


defiantely a good start.


3)

[DriveMyWhey]

football practice.

so yesterday the JV team played and lost, bad, like madden-on-rookie bad. and 3 guys got kicked out of the team(fights and shrooms), so we thought we're going to run, but it turned out into a long scrimmage. but a lot of guys didn`t come, probably were afraid of the running.

i had a great practice, 6 sacks, i can`t touch the quarterback but i swear i could have had 2 force fumbles. i also had 2 tackles, and i injured a kid - he started crying.

[DriveMyWhey]

RE upper body

1) dips. 20-15-9.

2) barbell skullcrushers. 65lbs. 3x10.

3) chinups. 8-8-8-7.

4) lateral raise. 15's. 3x15.

5) db curl. 25's. 3x10.

6) ab circuit x3 - crunch, bycicle, leg raise.


i swear the stabilization on dips kills me and not chest/tricep strength.

[DriveMyWhey]

squat. 235lbs. 3x5. technique, technique, technique.
press. 115lbs. 3x5.
power clean. 155lbs. 155lbs. 5x3. blacked out for a second after 3rd set, lulz.

just out of an ice bath, football practice in an hour and a half.

edit: football practice. kicked lots of ass but i noticed that i was weaker, because of the workout 2 hours before obviously.

[DriveMyWhey]

football practice. i won't train until after the game, i'm still sore from yesterday's workout so no way.

faced one of the best tackles in the league, it was harder but nothing special really. still kicking lots of ass.
i saw an 8th grader(upcoming 9th grader, so he can play on the JV already) running back punk a varsity safety. you could just feel that he felt embarrassed. i'm pretty sure that safety will **** that kid up once, on the football field obviously.

[DriveMyWhey]

football practice. shoulder pads and helmet only.

not gonna lie, i wasn't first on the sled driving(we have a 5-man sled, but 3 pushed it), what i mean is i wasn't exactly the one turning the sled, well once i did it. need to eat more. i'm starting GOMAD as soon as i get my paycheck(either monday or tuesday).

[DriveMyWhey]

friday:

football game.

stats from DE:
3.5 sacks.
1 interception.
3 tackles(1 solo)

stats from OLB:
1 force fumble.
2 tackles(1 solo).

i played DE about 80% of the time.

the very first play of the game i got an interception. the second play i got a sack. the third i got a tackle. beast mode was achieved.

one conclusion i have from this game:
get heavier, and get stronger. although i got 5 tackles which is not so bad, i got driven back on run situations. i was the fastest, quickest and most athletic player on the lines(we played 2 teams, each team 2 quarters), i got overpowered. so basically that means a gallon of milk a day and hammer through starting strength. i've actually started GOMAD today. 210 by the season, i just need to make sure not to lose the first 3-5 yards speed and i'll be fine.


also, because of my blocking the OLB behind which was supposed to blitz got a sack. basically after my first 3 plays they started double teaming me until the end of the game, so when the OLB had to blitz, i drove the tackle inside and the fullback tried to block me as well, and the linebacker behind me got a free sack.

i won't lie, i got smashed from the blindside once, like smashed hard. one more reason to eat more. i'm in the low 180's now, so we'll see how it goes.

oh, and both team's o-line looked like a big 10 o-line. i didn't see a guy shorter than 6'4, maybe the right guard was 6'3 for the first team, maybe. probably the lightest guy was 240lbs, the tackle i lined up against most of the time(depends on strength of field, but for some reason it was usually left side) was 6'6-6'8(our other DE is 6'5 so i know how 6'5 looks like). that o-line was amazing.

[DriveMyWhey]

squat. 235. 3x5.
bench. 165. 3x5.
deadlift. 245lbs. 3x5.

first time in my life i've felt that my deadlifts were smooth.

[DriveMyWhey]

we've just bought a house and we had to do a lot of gardening and fixing **** in the backyard, so i had to miss a workout.
it was actually 2 really long strongman-type days. crap load of carrying, pushing, axing, picking, shoveling. on tuesday i came there at 04:40, and got home at 09:00.
on wednesday i came there at 5:00 and came home at 11:30.

still going at GOMAD, and i also bought weightlifting shoes(Do-Wins) from PowerFirm.
we'll see how tomorrow's workout goes.

[DriveMyWhey]

first workout in new shoes.

squat. 240lbs. 3x5. 240lbs never felt so easy, good depth, amazing bounce, great bar speed and no wiggling(core or bar).
bench. 170lbs. 3x5.
deadlift. 250lbs. 1x5. deads were a bit hard, but that's because i'm pulling an inch more with these new shoes.

[DriveMyWhey]

squat. 245lbs. 3x5.
bench. 170lbs. 3x5. i was supposed to press, i kinda got mixed up. i'm not sure if i should press or bench on wednsday...
power clean. 160lbs. 5x3.

new shoes kick ass.

[scott_donald]

progressing nicely it seems... subscribing...

[DriveMyWhey]

squat. 250lbs. 3x5. belt on.
bench. 175lbs. 3x5. amazingly easy.
deadlift. 255lbs. 1x5.

[DriveMyWhey]

squat. 255lbs. 3x5. not so easy, but then again friday workouts are always the hardest(pounded from monday and Wednesday).

press. 115lbs+4 small chains(microloading). 3x5.

powerclean. 165lbs.. 3-3-2-3-3.

[DriveMyWhey]

squat. 260lbs. 3x5. easy.
bench. 180lbs. 3x5.
deadlift. 260lbs. 1x5.

[DriveMyWhey]

had to miss friday's workout.
today i did hill sprints. 7 sprints out of DE stance. ****ing mosquitoes ate me alive. after the sprints my glutes were twitching like crazy and after every run i felt the lactic acid in my quads so i'm assuming i had good form. i'll have to bring a friend next week to film and evaluate my form.

[DriveMyWhey]

had to miss friday and monday. i guess the time between after Wednesday's training till today was too much of rest and too few of stimulus so i got kinda weaker.
i also went to a Y and no my regular school gym(closed) so the atmosphere was kinda different, so are the people(lots of homos) and i had a mirror in front of me.

squat 265lbs 3x5.
bench 175lbs 3x5.
deadlift 265 1x5.

[DriveMyWhey]

squat. 270lbs. 3x5.
press. 120lbs. 3x5.
power clean. 175lbs. 5x3.
pullups. 2x8.
45 degree GHRs(regular extension+pull ass backwards). 1x10.


i'm now training at the local Y and i love the place, too bad i'll have to train at my school's gym when school starts...

[DriveMyWhey]

agility: basketball pickup game(loads of stop and go movements, lateral movement, short sprints and jumping, which is much better than fixed movements with cones)

right after barbell training:

squat. 275lbs. 3x5.
bench. 180lbs. 3x5.
deadlift. 270lbs. 1x5.

[DriveMyWhey]

this day wasn't supposed to be divided to AM/PM but i had work.

AM:

squat. 280lbs. 3x5.
press. 120+ 4 chains. 3x5.
no time for power cleans(plans screwed up)

PM:

hills from DE stance. 40 yards+.
8 hills, 50 second rest.

truck push(2001 Suzuki XL7 - 4000lbs+); 8 pushes. alternate hard short push - front side(15-20 yards) with long speedy push - rear side(30-40 yards). 30 secs rest. sooner or later i'll divide hard and long pushes and manipulate the rest times(hard pushes cut to 10-20 secs and have 12 pushes).
hard pushes are also used with lower leverage.

[DriveMyWhey]

box squats. 270lbs. 3x5.
bench. 185lbs. i did 3 reps, they felt so heavy that i bagged it. did close grip benches with 155lbs. 3x5. last rep was 7.
deadlift. 275lbs. 3x5. really focusing on speed.

lots of basketball before and after.

[DriveMyWhey]

bike to gym - 20-30 mins

box squats. 275lbs. 3x5. the box is below parallel by the way.
press. 125lbs. 3x5.
power clean. 180lbs - failed on 2nd rep of first set, tried 175lbs, 1st rep felt dog heavy. what the hell is going on?

bike to the park - 10-15 mins.

hills. run up, come down, rest 30 seconds. do it 8 times.
this was also a different hill, much more consistent and had a higher slope.

bike home - 20-25 mins.

tire pushes on grass, 10 yards+. was supposed to do 10 of them but on the 5th i couldn't move, at all. 30 second rest.
this is not a regular car tire by the way, it's an 18-wheeler tire, and on grass(much tougher friction).

i guess my goal is to get to 12 hills with 30 second rest and push the tire 12-15 times with 30 second rest. maybe i'll consider pushing the tire on asphalt, but i'm not sure because since you get so low your work time for 10+ yards is 5-9 seconds.


i'm also ordering cleats in the next few days.

[DriveMyWhey]

squat. 280lbs. 3x5.
bench. 175lbs. 3x5. deload.
deadlift. 280lbs. 1x5.

[DriveMyWhey]

linear speed day.

bike to field.
dynamic warmup.

4x15
6x10
5x15
3x20
2x30

everything from DE stance. i felt that once i got to about 13-15 yards i started being upright and i sometimes stroked the ground with my hills(1 step for each run, at most), usually when starting with my right foot(my speed leg, as opposed to my left one - my power leg). i guess i'll have to fix form and run more hills. next time i'll add 2 more hills.

i also felt the sprints in my hamstrings, so i must be doing something good. my paypal money is being processed and i'm supposed to order my cleats at the middle of next week.

[DriveMyWhey]

monday:

squat. 285lbs. 3 reps and then fail.
didn't even continue training.


got advice from Gant from 70sbig and he advised me to alternate the heavy and volume for squats(1x5 and 3x5).

so today:


Squat. 1x5. tried 285lbs and it went like gravy, put on 300 and did 4 reps.
Bench. 175lbs + 4 chains. 3x5.
Deadlift. 285lbs. went flying up, easy.


then 8 hills. run up, come down, do it again. no rest in between.
couldn't push the tire(not because i was tired)

[DriveMyWhey]

missed today and i'll miss tomorrow(on purpose). i'm starting 5/3/1 for football.

[DriveMyWhey]

1. football-specific drills - 5 small hurdles; 1 in a hole, 2 in a hole, shuffle, high knees. then create a circle and work on inside lean.
everything was done 4 times.
2. sprints - 6x10(conventional), 2 x 3 x 20(defensive end stance)
3. tried jumping and almost broke my skull on those damn pilates platforms.
4. went straight to lifting, no medicine balls because it was too late.
A)deadlift 5/3/1 - 255, 8 times(i could have done more, but form started to break down)
B)press 5/3/1 - 110lbs, 8 times. probably could have done on more, not sure why i didn't go for it.
4 PULLUPS BETWEEN SETS OF DEADLIFTS AND PRESSES.
C)45 hyperextension, 25lbs behind neck. 3x15(last set 10 reps).

no time for conditioning, everything was so late, god damn it. i also got fired today, **** people here are weird, everyone snitches for no good reason and they don't gain anything from it, in the states most people aren't like that, at least the way i saw it.
also some dumb bitch at the gym(so called personal trainer) came and told me not to drop the weights, and then the whiteknights came into her defense and said how loud everything was. one of them was an obese man with a shirt reading: "canada's most dangerous prison gang". well i'll be damned, but no gang will print a slogan or anything on a shirt, what a douche. they had to close the gym and i didn't have time to condition and do abs. ****.

[DriveMyWhey]

tempo runs.

50-50-50
50-80-50-50
50-50-80-80
50-80-50-50
50-50-50

75 second rest, **** my groin hurts.

[DriveMyWhey]

1. position specific drills - one in a hole, 2 in a hole, shuffle, high knees. then hoop.
everything 4 times, 2 with each leg forward.

2. linear speed - 5x10 - conventional start.

3. medball throws - half squat throw x 10, kneeling throw 2 x 8. with 10lb medball.
reminder to my self: half squat throw record is first white line from the opposite wall, kneeling throw record is 2nd white at the middle of the platforms.

4. weight lifting -
A) bench 5/3/1 - 155lbs 9 times, could have done 10 or 11, i just gotta get used to this stuff and not 5 reps strictly)
4 PULLUPS BETWEEN SETS
B) pushups 5x20 - 20-20-20-19-20
C) face pulls. 3x15. 160lbs, i think... it said 72.5, but i'm not sure if it was kilos or pounds, i'm sure it's pounds because i used to face pull 120 a year ago.
D) leg raise. 2x25.

5. conditioning:
A) sprint 5 yards, get around the corner, sprint 5 yards. x 4. 30 second rest.
B) sprint 5 yards, get around the corner, throw medball. x 4. 30 second rest.
C) sprint 2 yards, throw medball, shuffle 5 yards. x 2. 30 second rest.
D) sprint 2 yards, throw medball, shuffle 5 yards, sprint 3. x 2. 30 second rest.
E) sprint 2 yards, throw medball, get medball again(let it bounce once or twice) throw it again, then again. x 6. 30 second rest.

6. stretching. glutes, lower back, hip flexors, hamstrings.



needless to say, i'm in kickass shape.

[DriveMyWhey]

holy hell, so much training volume today. just going to mention that i fell asleep and didn't eat my last meal yesterday.


1. position specific drills -1 in a hole, 2 in a hole, shuffle, high knees. then hoop. 4 each.
can't get a good grip on the ground, cleats are still shipping.

2. linear speed - 6x10 conventional, 2 x 4 from DE stance.
didn't do 5 each from DE stance because my form started to breakdown and all that and basically i wouldn't benefit from it. with that being said i don't think i'm slacking because the program assumes that you did it from the very beginning, where running volume was low and was slowly built up.

3. jumps - box jump x 10, seated box jump x 10. the box i jumped onto was way too low, i think i had 18 aerobic squares plus the platform for regular box jumps and 16 for seated box jumps, again, too low on both. i had a jump every 15 seconds.

4. medball throws - 10lbs medball. half squat throw x 10, kneeling throw 2 x 8.

5. lifting -
A) power cleans 5/3/1 - 155lbs, 11 times. this is just UNBELIEVABLE, so easy, i can't believe it. my initial goal was 7, ended up doing 11. should have went for 15, this is crazy.
everything with good form too.
B) squat 5/3/1 - 255lbs. 5 times. i probably could have done 7 but i just felt so exhausted(note: NOT INSULIN CRUSH, just from the volume, i'm not used to it yet). it was also kinda hard to reach depth and rebound, was very wierd, probably because i was just exhausted.
C) snatch grip deadlifts. 185lbs. 3x8. meh too light, i thought they'll get me at the end and they didn't.
D) spread-eagle situps. 3x10. 35lbs.

6. conditioning - i just focused on run stopping since it's my weakness. i'm barely having any contact anyway on pure pass rushing except for the sack itself so yeah.


A) from DE stance - sprint 2 yards, explode medicine ball, shuffle 5, sprint 3. x 5 each side. 30 second rest.
B) stand about 3 yards away from wall(i'm doing this in a basketball court), explode medicine ball to side, let it bounce once, explode again, let it bounce once, shuffle again. since everything is done to a side and not straight ahead i'm forced to shuffle to these places, i'm also going back and forth constantly because it doesn't land exactly at the same spot, so also foot work. x 4, each side. 30 second rest.
C) from DE stance - sprint 2 yards, explode medicine ball straight ahead(on a wall), let it bounce once, 5 times. x 6. 30 second rest.


all in all this took me 4 hours, holy ****. not sure why it took so long, maybe it took 3 and a half hours because i'm not when i started. practice is just gravy compared to this.

[DriveMyWhey]

1. football-specific drills - 5 small hurdles; 1 in a hole, 2 in a hole, shuffle, high knees. then create a circle and work on inside lean.
everything was done 4 times.
2. sprints - 6x10(conventional), 2 x 3 x 20(defensive end stance)
3. tried jumping and almost broke my skull on those damn pilates platforms.
4. went straight to lifting, no medicine balls because it was too late.
A)deadlift 5/3/1 - 255, 8 times(i could have done more, but form started to break down)
B)press 5/3/1 - 110lbs, 8 times. probably could have done on more, not sure why i didn't go for it.
4 PULLUPS BETWEEN SETS OF DEADLIFTS AND PRESSES.
C)45 hyperextension, 25lbs behind neck. 3x15(last set 10 reps).

no time for conditioning, everything was so late, god damn it. i also got fired today, **** people here are weird, everyone snitches for no good reason and they don't gain anything from it, in the states most people aren't like that, at least the way i saw it.
also some dumb bitch at the gym(so called personal trainer) came and told me not to drop the weights, and then the whiteknights came into her defense and said how loud everything was. one of them was an obese man with a shirt reading: "canada's most dangerous prison gang". well i'll be damned, but no gang will print a slogan or anything on a shirt, what a douche. they had to close the gym and i didn't have time to condition and do abs. ****.

due to some issues home i had to come late to the gym, well not really late but at that time they started to have those darn fitness classes where they keep their medballs and step-up platforms and what not, so i couldn't do everything. also the shoes i was running before are too big on me and my foot moves around in there, and my new cleats are arriving tomorrow.

1. warm up
2. linear speed in basketball court. 6x10.
3. jumps - box jump, 19 squares + platform, seated box jump 17 squares + platform. tried 20 squares first, got the first rep, the second one i've hit my shins. when i did 19 i cleared it really good so we'll see if next time i'll do 20 or 19 and a mat. i'm not sure what's the width of the boxes. seated box jumps are way too easy.

4. lifting -
A) 5/3/1 deadlift - 270lbs, 6 times. estimated max - 323lbs.
B) 5/3/1 military press - 120lbs, 7 times. estimated max - 148lbs.
C) 45 degree back raise. 25lbs plate. 3 x 15.
D) weighted situps with 35lb plate. 3 x 15.
5. conditioning - again, medballs in use so i just played some basketball and then i shot basketball from the half and tried to catch the ball without it hitting the ground twice or hitting any of the walls. decent conditioning but nothing challenging.


edit: it looks like every aerobic square is 2 inches and the platform 4 inches, so today i jumped 42". i'll have measure tape next time.

[DriveMyWhey]

just got my new cleats, they're kinda big on my foot but with my game socks they'll be alright, i tried them in my back yard and they're simply amazing. i made some dangerous cuts and this shoe just held me on the turf like glue.

i also got my car loan approved, i'll pick er up on saturday.

[DriveMyWhey]

1. position specific drills - one in a hole, 2 in a hole, shuffle, high knees. then hoop.
everything 4 times, 2 with each leg forward.

2. linear speed - 5x10 - conventional start.

3. medball throws - half squat throw x 10, kneeling throw 2 x 8. with 10lb medball.
reminder to my self: half squat throw record is first white line from the opposite wall, kneeling throw record is 2nd white at the middle of the platforms.

4. weight lifting -
A) bench 5/3/1 - 155lbs 9 times, could have done 10 or 11, i just gotta get used to this stuff and not 5 reps strictly). estimated max - 201lbs.
4 PULLUPS BETWEEN SETS
B) pushups 5x20 - 20-20-20-19-20
C) face pulls. 3x15. 160lbs, i think... it said 72.5, but i'm not sure if it was kilos or pounds, i'm sure it's pounds because i used to face pull 120 a year ago.
D) leg raise. 2x25.

5. conditioning:
A) sprint 5 yards, get around the corner, sprint 5 yards. x 4. 30 second rest.
B) sprint 5 yards, get around the corner, throw medball. x 4. 30 second rest.
C) sprint 2 yards, throw medball, shuffle 5 yards. x 2. 30 second rest.
D) sprint 2 yards, throw medball, shuffle 5 yards, sprint 3. x 2. 30 second rest.
E) sprint 2 yards, throw medball, get medball again(let it bounce once or twice) throw it again, then again. x 6. 30 second rest.

6. stretching. glutes, lower back, hip flexors, hamstrings.



needless to say, i'm in kickass shape.
my toe is about half an inch away from the tip of the shoe, so it's kinda big, but in their defense i wore my low-top thin socks, so it might be better with bigger socks. the lateral support is just amazing, i've never seen anything like it.

1. warmup

2. football specific drills - 1 in a hole, 2 in a hole, shuffle, high knees, hoop. everything 4 times, shuffle is 6 times and high knees twice. i can't believe the lateral support i'm getting here, i'm cutting the corner pretty deep with the hoop drill, 15 sacks this season is not out of the question.

3. linear speed. 5x10 conventional. amazing, simply amazing, i'm getting much lower now because the studs hold the ground really good.

4. throws - half squat throw x 10, kneeling coil jump x 10.
half squat throw - went back 3 stripes after the red stripe, i've improved my throw by more than a foot and a half.

5. lifting -
A) bench 5/3/1 - 165lbs. 8 reps. estimated max - 209lbs.
4 pulls between sets.
B) pushups, feet elevated 6 inches. 5 x 20.
C) face pulls. 3 x 15.
D) leg raises. 3 x 25.

6. conditioning - kids had day camp so the other basketball court was busy, so i couldn't do any medball stuff. i started shooting some hoops and then decided to try to touch the rim, i grabbed it. grabbed it after running and lifting, no specific stretching or anything, KICKASS. i'm confident that i improved my vertical by about 3" since a month and a half ago.
after that i went outside and did this:
A) from right side - sprint 3 yards, shuffle outside 5 yards, sprint 5 yards. jog back, 20 second rest. sprint 5 yards and cut inside and sprint another 5. jog back, 20 second rest. X 5 each.
B) from left side - sprint 3 yards, shuffle outside 5 yards, sprint 5 yards. jog back, 20 second rest. sprint 5 yards and cut inside and sprint another 5. jog back, 20 second rest. X 5 each.

defiantly wasn't easy, good conditioning right there. on friday i'm running hills and pushing tires for conditioning, oh noes.

[DriveMyWhey]

ok well i'm done with 5/3/1 for football. today i tried box jumps and i got ****ed in the ass, mentally and physically i couldn't do it, my CNS is spent; what did i expect? running and jumping 3 times a week? plus lifting to near failure? nah.

i'll bet a fiver that the program that jim and the angry coach laid out is not exactly the same as they did with their athletes. i'm not being a kid or anything, but i had the exact same feelings when i started this program, running 5 times a week? no sir.

im switching to ws4sb III.

what i did today was:

1. warm up
2. forgot my low hurdles so no drills.
3. 6x10 conventional. from DE stance x 5 left leg, x 3 right leg(started to feel sluggish - i'm done)
4. box jumps. tried 36", cleared it. tried 42"(Wednesday jumps) and ****ed my shins.

then i just went home, i figured out that if i won't stress my self with lifting today monday will be a good session.


i'm picking my car today at 5:00, it's a 2000 Toyota Corolla

[DriveMyWhey]

1. warm up(the defranco one). took me 30 minutes, at least, holy hell...
2. box jump 3x3. 42".
3. Hills. 6x20 yards conventional.
4. Jump-back sprints. 4x10 yards.
5. Regular sprints. 2 x 3 x 15 yards from defensive end stance.


good day so far, it was hot as hell but what can ya do.
i'm doing WS4SB 2 and we're also going to the lake, i hope i'll get back sooner than later so i'll have time to do ME upper body, if not, then i'll shift everything a day forward.


edit: well today is a long weekend so the Y is closed early, no ME upper body. i'll do it tomorrow. this will be my schedule:

monday - linear speed(since it's the most important day)
tuesday - ME upper body
wednesday - ME lower body - not really CNS intensive since i'm doing 2 x 3 of 80-85%.
thursday - agility drills(this is a really short day, it's basically just warm up then bag drills and hoop drill. shouldn't take more than an hour, so i don't consider it cns intensive.
friday - RE upper body
saturday - conditioning - long ass day, this is a 2+ hour training session.
friday - OFF

maybe next week i'll get into the recommended schedule(will have to sleep and eat it off on saturday and friday)

[DriveMyWhey]

ME upper body

1. Bench. 5RM. 185lbs, last rep was a GRINDER. i'm kinda surprised that this is my 5RM on the bench, because i remember doing 190 for a 5 with a close grip a few month ago. maybe it was a bad day, maybe my CNS was exahusted from yesterday, i guess there is a reason why defranco put running and ME upper body on the same day. sticking point was about 5 inches above my chest, so defiantly get stronger in the tricep area.

2. DB incline. 55's. 10-10-8.

3. chest supported T-bar rows super set with rear delt flies. 2 plates on t-bar, 15's on rear delt flies. 10,12 x 3.

4. db incline curl. 25's. 3 x 10.

5. ab circuit - crunch, leg raise, toe touch, bicycle. 2 x 15 each.

[DriveMyWhey]

ME lower

1. parallel box squat. 275lbs. 2 x 3. no belt.
2. reverse lunge. 2 x 8. ok this is where doing starting strength gets me, absolutely no stability when i had my left leg back, i was shaking, my knee was wobbling weirdly, turning in. it was horrible. this is probably why i can't get off the ball as fast and my knees are twisting outside when having my right leg forward when on the line. lesson learned: do ****ing unilateral work.
3. pull thrus. did 4 sets x 10, 4th one being the whole stack(215lbs) and for 12 reps. i didn't know how much to put on and it turned out like a pyramid for me, not something that i'd want. the whole stack was still easy, i felt a good stretch at my hamstrings but i'm clueless on what to do next week. maybe i'll go to the other cable machine, i think it has more plates.
4. shrugs. 85's. 3 x 15.

conditioning

low hurdle drills:
1 in a hole, 2 in a hole, shuffle x 4 each, high knees x 2, hoop x 8. i didn't rest in between, i just did the drill, walked back and did it again. not really a challenge, next week when i'll have more time i'll make the lower body workout at AM and the conditioning PM, and have the conditioning with much more volume. no hills or pushing and stuff, just footwork stuff and being able to control my body(more drills, 4 bag drill, illinois drill, and all that).

[DriveMyWhey]

RE upper body

A)Bodyweight Dips. 15-10-12. 37 total reps. i guess the extra 25 pounds contributed to that, lol. next week get 40 reps at least.
B)Lat Pulldown(medium-wide grip) superset with seated db "power cleans".
145lbs for pulldowns, 20's for seated db "power cleans".
10,10 x 3. next week do the same weight for both but get 12 reps.
C)lateral raise. not sure what db was it, either 15 or 20. 3 x 15.
D)DB curls superset with rope pushdowns.
25's for curls, 105lbs for pushdowns. 3 x 15 for both.
way too easy, next week 30's and 125lbs for pushdowns.
E)hanging leg raise. 3 x 15.
F) side plank. 3 x 20 second each side.


overall good workout, i guess my way of doing WS4SB 2 isn't the best way because i'm still kinda stiff from ME upper body, but what can ya do, that's the most optimal way with my schedule.

[DriveMyWhey]

my dad started giving me attitude(lol) about how that if i don't work, i don't get the car because i can't pay for gas. i agree with what he said, but i'm getting a paycheck from my previous job in 3 days, and today i had an interview and probably will get hired today.
he said that this upcoming paycheck "doesn't count", so i guess i'm keeping this paycheck to myself(will cause controversy at home, again, for christ's sake).



can't do low hurdle drills because i just don't have enough space, if it wasn't for the lifting i could get those hurdles but **** i can't have regular shoes, lifting shoes(chucks), cleats, low hurdles, extra shirt, shaker, container for protein and dextrose and another bottle to drink when training.

so basically:

A) DB clean and press. 40's. 4 x 30 seconds. 50 second rest.
9-9-9-7. 34 reps total. beat it next week. i'll even stop my self i hit 10 reps, because i want 10 reps on everything next week, since it's gonna be my last conditioning session, and average 3 seconds a rep.
B) farmer's walks. holding 90's. 5 x 30 yards(15 and back). 40 second rest.
next week get 100's.
ride bike to park - all in all till i got there, wore my cleats, i had like a 20 minute break, so it was really really NOT OPTIMAL.
C) regular-car tire push on grass. 10 x 15 yards. 35 second rest. next week get the 18-wheeler tire and push it on concrete. see what happens(i forecast major pukage)
D) hills x 8. that was a bigass hill, like 50 yards, and it's stable till the 40 and then it's even more inclined. defiantly one of those 4th quarter conditioning tools.
i didn't start them from a defensive end stance because i didn't want my body to get used to firing not as fast as it should, so i'm starting conventional style here.


ride bike home, felt like puking, still do.
nutrition before training was horrible, i'll have to make up for it now. i have to make it rain next week, this will be my last conditioning session and then camp starts.

[moose45]

Hey man training is lookint solid. Loving the hill sprints, I have some in out in a field nearby and I'm def gonna start hitting them in the mornings before football practice on some days. You amped bro??

[DriveMyWhey]

Hey man training is lookint solid. Loving the hill sprints, I have some in out in a field nearby and I'm def gonna start hitting them in the mornings before football practice on some days. You amped bro??

broseph i'm going to set records this year, like literally. our all-time league record for sacks in a season is 7.5, i'm going to double it this year. i wanna sack every single starting quarterback we're facing and i wanna send someone to the hospital. that tackle in front of me is going to pay for lining up against me. this is going to be a crazy year, and i'm going to be the #1 defensive end in our league this year. i'm also going to punish our linebackers coach for not wanting me on his linebacking corps by stealing all the action that his linebacker behind me is supposed to have.

baby i'm amped like nothing else, i got my new kickass cleats, i got a brand new helmet and brand new shoulder pads, there are no excuses. although i didn't get as strong as i wanted in the start of the offseason i'm faster and more explosive than ever. i also gained 40 pounds since the last season.



today's workout:

1. warmup, holy **** was it hot, it was almost a conditioning session.
2. box jump. 43". 3x3. defiantly big time PR.
3. hill sprints. 6 x 20 out of defensive end stance.
4. jump-back sprints. 6 x 10. the first sprint here was crazy fast, i mean everything was faster than ever, but that sprint right there was crazy. i felt like my body was shifting into second gear and like WOOOOOOOOM and i finished those 10 yards.
5. 2 x 3 x 15 yards. from DE stance, good speed, i need to stretch those hip flexors because when i have my right foot forward my hip flexors tightens up.


6. bench 5rm. 190lbs. defiantly a PR, last week was a real 5RM, not just 5 reps because that last rep was a ball buster. today 190 felt good too, it didn't feel as heavy but the last rep was slow as hell too.
7. DB bench incline. 55's. 10-10-10-8. PR again. next week get 10 for 4 sets.
8. T-bar superset with rear delt flies. 2 45's+10 and 20's.
3 x 8,10.
9. DB incline curl. 30's. 3 x 8.
10. ab circut x 2.


tomorrow ME lower body, let's see how i feel maybe i'll go a bit heavier.

[DriveMyWhey]

just finished sending to most d1-aa and d2 schools. the only schools i didn't send emails to were the schools that had that stupid general email and not a private one, so i'll have to call them(like 5 total schools) and ask for a real email.

[DriveMyWhey]

HOLY ****TTTTTTTTTTTT, this is so exciting

less than 10 hours passed since i started emailing and i got more than 10 emails back now. the beautiful thing is that they took the time to look at the athletic profile, they saw that i'm from canada, and they know that i didn't attend their camps, and still emailed me back!

this is unbelievable!

[DriveMyWhey]

A) box squat. parallel box. 3RM. ok, so i thought to myself that if I'll film my self squatting 370 for a rep, which is what i claimed in my athletic profile, coaches will think i'm serious. so i'm easing into the 1RM next week by today doing a 3RM. i did 295 for a 3, was easy. i loaded the bar with 3 plates a side, and i just got into this mixture of emotions. i'm telling my self "LET'S GO MOTHER****ER, YOU GET THIS YOU GET A SCHOLARSHIP, YOU GET THIS YOU'LL BE THE BEST DEFENSIVE END IN THE LEAGUE, LETS GOOOOOOOOOOOO BABYYYY, THIS IS PUSSY WEIGHT"
315 x 3, wasn't even 3RM, hard reps but not 3RM. i won't lie, my pause on the box was questionable, it was like a 1/4 of a second pause, but that's how max effort squats are...

B) db reverse lunge. 60's. 3 x 10 each side.

C) pullthrus. the whole stack. 3 x 10. this is a joke, i'm getting more flexible everyday now and i don't feel a stretch in my hamstrings no more, next week i'll do something else for christ's sake.

D) hanging leg raise superset with lateral bridge. 3 x 15,25 seconds each side.


this is a really good day, shows how much progress i made since last year, although not as much as i'd like to this is still a lot.
here's me failing 300 last year from a high box

http://www.youtube.com/watch?v=nGXUpNDTjX0


nGXUpNDTjX0

[DriveMyWhey]

RE upper body


A)dips. 17-14-9. 40 reps total. 4 rep PR.
B)lat pulldowns superset with db power cleans. 145lbs / 20's. 3 x 12,12
C)lateral raise. 20's. 3 x 12.
D)db curl superset with rope pushdowns. 35's and 125lbs. 3 x 8,12.
E)db shrugs. 90's. 3 x 15.





i wanted to do agility drills today but tomorrow conditioning session will be ****ed... man defranco planned his WS4SB 2 template just perfect, there are no flaws.

[DriveMyWhey]

it was raining all day so it screwed my conditioning plans, but i improvised in the gym


A) rack pulls from below the knee. 225lbs. 4 x 60 seconds. 60 second rest. no idea how many reps i got, 12+ for sure. those high reps aren't really good conditioning tools, maybe i was that fresh.

B) farmer's walks. 100's. 6 x 30 yards(15 and back). 45 second rest.

C) DB clean and press. 40's. 4 x 30 second seconds. 30 second rest. defiantely less than 10 reps a set(unlike last time), but i had much less rest time and i was already fatigued from the farmer's walks and rack pulls.

E) drove to park, found out someone jacked my tire so i just ran hills. 10 hills. run hill, walk back, run again. no rest in between. almost puked at the end(for some reason it takes A LOT to make me puke).


defiantly a strong finish as far as conditioning goes, i'm ready in that area.

[Kraken]

Not trying to start an argument here, but, coming from a strength and conditioning coach standpoint, you're doing it backwards. We like to get the guys conditioned first, then build strength. Want to know why? A conditioned athlete will develope strength faster than an unconditioned athlete. It also helps prevent injuries too.

What position do you plan on playing? Training the wrong way now can be counter productive to your playing and training later.

Just some things to keep in mind.

*Edit* I didn't realize this was 7 pages long. I read the first page, not realizing there were so many pages, and was unaware if you changed your goals at some point. I will try and read through and figure it out.

[DriveMyWhey]

Not trying to start an argument here, but, coming from a strength and conditioning coach standpoint, you're doing it backwards. We like to get the guys conditioned first, then build strength. Want to know why? A conditioned athlete will develope strength faster than an unconditioned athlete. It also helps prevent injuries too.

What position do you plan on playing? Training the wrong way now can be counter productive to your playing and training later.

Just some things to keep in mind.

*Edit* I didn't realize this was 7 pages long. I read the first page, not realizing there were so many pages, and was unaware if you changed your goals at some point. I will try and read through and figure it out.

lol, alright then.

[carpinchito]

A) box squat. parallel box. 3RM. ok, so i thought to myself that if I'll film my self squatting 370 for a rep, which is what i claimed in my athletic profile, coaches will think i'm serious. so i'm easing into the 1RM next week by today doing a 3RM. i did 295 for a 3, was easy. i loaded the bar with 3 plates a side, and i just got into this mixture of emotions. i'm telling my self "LET'S GO MOTHER****ER, YOU GET THIS YOU GET A SCHOLARSHIP, YOU GET THIS YOU'LL BE THE BEST DEFENSIVE END IN THE LEAGUE, LETS GOOOOOOOOOOOO BABYYYY, THIS IS PUSSY WEIGHT"
315 x 3, wasn't even 3RM, hard reps but not 3RM. i won't lie, my pause on the box was questionable, it was like a 1/4 of a second pause, but that's how max effort squats are...

B) db reverse lunge. 60's. 3 x 10 each side.

C) pullthrus. the whole stack. 3 x 10. this is a joke, i'm getting more flexible everyday now and i don't feel a stretch in my hamstrings no more, next week i'll do something else for christ's sake.

D) hanging leg raise superset with lateral bridge. 3 x 15,25 seconds each side.


this is a really good day, shows how much progress i made since last year, although not as much as i'd like to this is still a lot.
here's me failing 300 last year from a high box

http://www.youtube.com/watch?v=nGXUpNDTjX0

nGXUpNDTjX0


you are pretty beastly for 17 but those are not parallel squats, a few inches high

[DriveMyWhey]

you are pretty beastly for 17 but those are not parallel squats, a few inches high

yeah i know, those are my squats from last year. and i said it's from a higher box, but thanks anyway.

[XxFadedxX]

GJDM i just subbed to your log

[DriveMyWhey]

well this was a ****ty day. i went into my workout too late(3.5 hours after eating), so i was hungry and had no energy.


runs felt ****ty as ****, i did PR in the box jump but i didn't feel as fast.

A)box jump. 3x3. 44", looking at the top platform i think the height is 45", but ok.
3-3-1. then i missed, and from there it was just mental. my brain couldn't fire as good and i just kept failing and failing.

B)jump-back sprints. 6 x 15 yards.

C)DE stance sprints. 2 x 4 x 10 yards.

they didn't feel really that fast, ****ty day i guess.



then i trained

A) bench. 5rm. 195lbs. only 4 reps, each and every rep was GUT-WRENCHING.

then i just called it quits. i'm not training till training camp, i have to give my body rest.

[moose45]

well this was a ****ty day. i went into my workout too late(3.5 hours after eating), so i was hungry and had no energy.


runs felt ****ty as ****, i did PR in the box jump but i didn't feel as fast.

A)box jump. 3x3. 44", looking at the top platform i think the height is 45", but ok.
3-3-1. then i missed, and from there it was just mental. my brain couldn't fire as good and i just kept failing and failing.

B)jump-back sprints. 6 x 15 yards.

C)DE stance sprints. 2 x 4 x 10 yards.

they didn't feel really that fast, ****ty day i guess.



then i trained

A) bench. 5rm. 195lbs. only 4 reps, each and every rep was GUT-WRENCHING.

then i just called it quits. i'm not training till training camp, i have to give my body rest.


Ok if I am reading this correctly, it looks like you hit a PR in the box jump today?

When you hit a PR in something, it is something your body has not done before, and thus, is very stressing on the CNS. That may have been why you could not get 5 reps of 195. But it looks like you read your body right, and stopped there, so that was the right thing to do. Get the CNS fresh then hit it hard again!

[DriveMyWhey]

Ok if I am reading this correctly, it looks like you hit a PR in the box jump today?

When you hit a PR in something, it is something your body has not done before, and thus, is very stressing on the CNS. That may have been why you could not get 5 reps of 195. But it looks like you read your body right, and stopped there, so that was the right thing to do. Get the CNS fresh then hit it hard again!

yea, it was a PR. if that's right then how come joe wrote that WS4SB 2 article that endorsed running and max effort benching on the same day(AM/PM separated though, i didn't do that).
then the next day heavy squat(not max effort though).

[moose45]

yea, it was a PR. if that's right then how come joe wrote that WS4SB 2 article that endorsed running and max effort benching on the same day(AM/PM separated though, i didn't do that).
then the next day heavy squat(not max effort though).

I suppose the AM/PM separation could give the CNS enough time to get fresh...otherwise I'm not really sure. Thats my 2 cents.

[DriveMyWhey]

I suppose the AM/PM separation could give the CNS enough time to get fresh...otherwise I'm not really sure. Thats my 2 cents.

ok well when you're during the early off season and you don't have to run and ****, you can still PR in both the ME lower and ME upper days, right? they're separated by 2 days.


i bet that if i did have good nutrition and i did actually warm up the upper body after running i could have hit 5 reps.

[moose45]

ok well when you're during the early off season and you don't have to run and ****, you can still PR in both the ME lower and ME upper days, right? they're separated by 2 days.


i bet that if i did have good nutrition and i did actually warm up the upper body after running i could have hit 5 reps.

Yes I'd say so.

And I agree with you there too, probably just an off day.

[DriveMyWhey]

Yes I'd say so.

And I agree with you there too, probably just an off day.

on ME lower body days, during the regular offseason, how much weight do you add each week to the bar? how many exercises do you go through before you do the same exercise again? would you say 4 exercises is too much or too few? say

cycle 1 - bench
cycle 2 - overhead press
cycle 3 - close grip
cycle 4 - floor press
cycle 5 - bench again

and for lower body day

cycle 1 - below parallel box squat
cycle 2 - snatch grip deadlifts(love-hate relationship with those)
cycle 3 - front squats(maybe try on a box? not sure about that though).
cycle 4 - rack pulls.
cycle 5 - bellow parallel box squat.




or do relentless's recommendations:


"I would do the max upper lifts like this for the offseason following the rules above strictly:
Bench for three weeks ( week 3 will give you your starting point)
Close Grip Bench 3 weeks
Floor Press 3 Weeks
Rack Lockout 3 weeks
Inlcine 3 weeks
Bench Again- I guarantee if you show up and work every day for these 15 weeks your bench will be through the roof. I would say at least 50 over your starting point."


"I would organize the lifts like this
Squat 3 weeks for a starting point
Squat On a low box for 3 weeks
Snatch Grip Deadlift for 3 weeks
Squat on high box (one inch above parallel) for 3
Deadlift for 3
Squat Again- you will be amazed. "





what i also learned in this off-season is that EVERY high CNS exercise should be rotated, including sprints and jumps. next year i'm going to peak with my running. 9 weeks before camp(college-to-be camp!) i'll do something like this for linear speed:

cycle 1 - hills and sprints from a dead-start on the belly or other positions
cycle 2 - sled sprints and sprints from wierd positions like from pushup position or mountain climber position
cycle 3 - regular sprints from football stance + weak point sprints(say my weak point is pushing off the back leg, then work on that, or my weak point is standing up too early, work on that too).

this is perfect in my opinion, because you basically peak for the season. and for the last cycle maybe i'll do week 1: 350 total yards, week 2: 270 total yards, week 3: 200 yards. basically you're peaking the peak.

[PCFootball24]

^^^ I would definitely do front squats on a box. I was reading an article on EliteFTS that was talking about how beneficial front box squats are for linemen. I'll try and find it for you if you want, it was about the top exercises for offensive and defensive linemen. And what colleges are interested in you?

[DriveMyWhey]

^^^ I would definitely do front squats on a box. I was reading an article on EliteFTS that was talking about how beneficial front box squats are for linemen. I'll try and find it for you if you want, it was about the top exercises for offensive and defensive linemen. And what colleges are interested in you?

before you even link it to me i can tell you who wrote it; steve morris. the guy is a genius, i wonder why his site went down. i hope he's alright.

minnesota state-moorhead
wayne state college
old dominion
georgia southern
winona state
chadron state
catawba
Mary

[PCFootball24]

before you even link it to me i can tell you who wrote it; steve morris. the guy is a genius, i wonder why his site went down. i hope he's alright.

minnesota state-moorhead
wayne state college
old dominion
georgia southern
winona state
chadron state
catawba
Mary

Yeah, I love his stuff. If I end up doing a WS4SB template or 5/3/1 next offseason I'll definitely incorporate some of his ideas into my program.

http://articles.elitefts.com/articles/sports-training/leg-training-for-linemen-the-top-eight-lower-body-movements-for-the-big-men/

That's a pretty good list man. Another college you may wanna check out is Georgia State, they are playing their first season this year and they are in Division 1 FCS.

[DriveMyWhey]

Yeah, I love his stuff. If I end up doing a WS4SB template or 5/3/1 next offseason I'll definitely incorporate some of his ideas into my program.

http://articles.elitefts.com/articles/sports-training/leg-training-for-linemen-the-top-eight-lower-body-movements-for-the-big-men/

That's a pretty good list man. Another college you may wanna check out is Georgia State, they are playing their first season this year and they are in Division 1 FCS.

i know man! i'm trying to get georgia state to contact me but these *******s won't even email me back. i emailed 3 coaches already, i'll email the wide reciever coach if i'll have to!
what's really good is that their outside linebackers coach is canadian and ****. maybe i should call them and ask them to check their emails if they won't answer by friday(i emailed the head coach 1.5 weeks ago and the defensive line coach and defensive coordinator 3 days ago) i'll call them and ask them to check it out.

[DriveMyWhey]

i'm wondering if i should even bother myself with WS4SB and all these complications and **** and instead just do an old-fashioned 5x5 with some modifications(done by justin at 70sbig.com and john sheaffer) that allows me to add single-leg work, hamstring work, jumping, conditioning and later on sprints. i mean jumping is no problem, it's basically a part of them warm-up, single leg and hamstring works comes at the expense of squatting 3x a week and sprints will just take up volume later on.

[PCFootball24]

i know man! i'm trying to get georgia state to contact me but these *******s won't even email me back. i emailed 3 coaches already, i'll email the wide reciever coach if i'll have to!
what's really good is that their outside linebackers coach is canadian and ****. maybe i should call them and ask them to check their emails if they won't answer by friday(i emailed the head coach 1.5 weeks ago and the defensive line coach and defensive coordinator 3 days ago) i'll call them and ask them to check it out.

I would call the WR and OLB coach, just try and get into contact with a coach in any way possible. The OLB coach may be interested just because you're from Canada. I think Georgia State may be somewhere that I would wanna go. My top school right now is SMU, they're right in my backyard and run the same defense I've been in since 7th grade. Academics are my priority in choosing a college to play at.

[DriveMyWhey]

I would call the WR and OLB coach, just try and get into contact with a coach in any way possible. The OLB coach may be interested just because you're from Canada. I think Georgia State may be somewhere that I would wanna go. My top school right now is SMU, they're right in my backyard and run the same defense I've been in since 7th grade. Academics are my priority in choosing a college to play at.

when i said i'll call the WR coach if i'll have to i meant that WR is probably the most irrelevant position to what i'm playing and i'll contact the coach just to get their attention.

i'll call that OLB coach first thing on monday if they won't answer, but i'm afraid he won't answer because they'll have practice... i'll have to check their schedule.

[PCFootball24]

when i said i'll call the WR coach if i'll have to i meant that WR is probably the most irrelevant position to what i'm playing and i'll contact the coach just to get their attention.

i'll call that OLB coach first thing on monday if they won't answer, but i'm afraid he won't answer because they'll have practice... i'll have to check their schedule.

That's what I was trying to say, if I were you, I would try to get in contact with any coach in any way possible.

[PCFootball24]

i'm wondering if i should even bother myself with WS4SB and all these complications and **** and instead just do an old-fashioned 5x5 with some modifications(done by justin at 70sbig.com and john sheaffer) that allows me to add single-leg work, hamstring work, jumping, conditioning and later on sprints. i mean jumping is no problem, it's basically a part of them warm-up, single leg and hamstring works comes at the expense of squatting 3x a week and sprints will just take up volume later on.

Link to this 5x5?

[DriveMyWhey]

That's what I was trying to say, if I were you, I would try to get in contact with any coach in any way possible.

yeah i'll email them right now

[moose45]

on ME lower body days, during the regular offseason, how much weight do you add each week to the bar? how many exercises do you go through before you do the same exercise again? would you say 4 exercises is too much or too few? say

Well I like to keep it simple, so I really only use, or only would like to be using 3 different lifts.
ME Upper:
cycle 1- Bench
cycle 2- Close Grip Bench
cycle 3- Incline Bench or Military
cycle 4- Bench....

ME Lower
cycle 1- Squat
cycle 2- Box Squat
cycle 3- Deadlift
cycle 4- Squat....

HOWEVER, when I choose my core exercise I pick what I feel needs the most work. Like for me right now, its incline. So I would work a cycle on incline. Then most likely go back to flat bench or my other weakness, military press.



or do relentless's recommendations:


"I would do the max upper lifts like this for the offseason following the rules above strictly:
Bench for three weeks ( week 3 will give you your starting point)
Close Grip Bench 3 weeks
Floor Press 3 Weeks
Rack Lockout 3 weeks
Inlcine 3 weeks
Bench Again- I guarantee if you show up and work every day for these 15 weeks your bench will be through the roof. I would say at least 50 over your starting point."


"I would organize the lifts like this
Squat 3 weeks for a starting point
Squat On a low box for 3 weeks
Snatch Grip Deadlift for 3 weeks
Squat on high box (one inch above parallel) for 3
Deadlift for 3
Squat Again- you will be amazed. "

I see this as more powerlifting focused but I could be very wrong. As a football player I always want to make my weaknesses my strengths. This would work though. I never really work on my lockout strength or things like that, not sure why, maybe I should. Lol.





what i also learned in this off-season is that EVERY high CNS exercise should be rotated, including sprints and jumps. next year i'm going to peak with my running. 9 weeks before camp(college-to-be camp!) i'll do something like this for linear speed:

cycle 1 - hills and sprints from a dead-start on the belly or other positions
cycle 2 - sled sprints and sprints from wierd positions like from pushup position or mountain climber position
cycle 3 - regular sprints from football stance + weak point sprints(say my weak point is pushing off the back leg, then work on that, or my weak point is standing up too early, work on that too).

this is perfect in my opinion, because you basically peak for the season. and for the last cycle maybe i'll do week 1: 350 total yards, week 2: 270 total yards, week 3: 200 yards. basically you're peaking the peak.

Answers in bold. I can't help ya much with the last one. It looks good to me, but I don't know much about speed training. Concept sounds good.

[DriveMyWhey]

Link to this 5x5?

there isn't, but we kinda know each other so i'm sure they'll have help me program it. justin works and trains at WFAC(where they invented starting strength) so he'll help me out. john sheaffer is training high school football players so i'm sure he knows stuff too.

[PCFootball24]

there isn't, but we kinda know each other so i'm sure they'll have help me program it. justin works and trains at WFAC(where they invented starting strength) so he'll help me out. john sheaffer is training high school football players so i'm sure he knows stuff too.

Ohh ok, is it the normal 5x5 with unilateral/hamstring and speed/agility added in?

[DriveMyWhey]

Ohh ok, is it the normal 5x5 with unilateral/hamstring and speed/agility added in?

well it can't be a normal 5x5 because then it wouldn't be a specified program, lulz

it would probably be a regular 5x5 with less volume or less intensity, probably still 3x a week though

[DriveMyWhey]

dynamic warm up
mobility drills
soft tissue work
static stretching

[DriveMyWhey]

so i found out that we're not going to have 2 a days at all. this is ****ing ridiculous, it's bad enough we're starting late, and now we'll only practice 5:30 to 7:30. this is unbelievable, i'm going to grind and punish each and everyone of these ****ers for doing that ****. they think that they're already in good shape and strong and ****, we'll ****ing see.
i'm raging beyond imagination.

[DriveMyWhey]

today first practice. the conditioning at the end sucked, but not that much. i don't feel like dying after practice, not sure if it's because it's easy or because i'm conditioned, or both. lulz


anyway, basically everybody did drills of every position just to see athleticism and see who fits where. my d-line coach retired. he had experience and **** but he wasn't passionate, i'll be working with my linebackers coach who's amazing. he's tough but he's good. i'ma show him all those notes i wrote. i made a very good impression, both as a player and as a leader. i'm fast off the line(no e-bragging), that quarterback didn't have time to shovel it to the running back at all. tomorrow i'll probably do purely running back drills.
we have a pre-season game next week i think against 3 teams(each team 2 quarters), we're actually driving out of town to kick their asses. **** is going to be amazing. all the coaches are aware that i'm being recruited so all of the eyes are on me.


this will my lifting schedule:

Saturday - Squat 3x5, bench/overhead 3x5, deadlift 1x5.
Sunday - OFF
Monday - Squat 1x5 heavy, bench/overhead 3x5.
Tuesday - Power clean 5x3, chins 3 x max.
Wednesday - front squat or light squat(70% of monday weight) 3x5, bench/overhead 3x5.
Thursday - OFF
friday - OFF

you can see that the workouts are very short , except the saturday one, i don't wanna **** myself over in the weight room and then get ****ed in practice. i've been advised to train the day after our game day and be very careful with the deadlift, see how friday's game went for ya and what's your next game.

i don't think those workouts should give me a feeling of tiredness afterward.
btw, my pre practice nutrition was
3 cups milk
scoop
2 fruits
4 sausages

almost no carbs, yet no crash. u mad?

[DriveMyWhey]

practice then conditioning again. sucked a bit more, but not that much. tomorrow i'll try to train in the morning, we'll see how it goes.

i got one kid so frustrated, lulz, when they were doing punts and i just got by him and pulled moves on him. i wasn't even going 100%. i'm practicing with the linebackers only for now, i defiantely need to get stronger. i won't lie, when doing this one drill - where they lined up four bags so they had four holes, and they had an oline a dline a running back and a linebacker, one time i got pancaked when playing dline. defiantly gotta get this fixed, i have to get to the gym and eat.

[moose45]

In season lifting looks good, just throw in some prehab/rehab and it'll be great. Sounds like you are enjoying practice a lil better now so thats good. I'm interested to see how your games go man! Good luck!

[DriveMyWhey]

In season lifting looks good, just throw in some prehab/rehab and it'll be great. Sounds like you are enjoying practice a lil better now so thats good. I'm interested to see how your games go man! Good luck!
for sure man, we're supposed to have a pre-season game next friday, gonna tear it up.
today they showed everyone our man-to-man defense and responsibilities(mainly for rookies), and our coverage defense and responsibility, so i'm assuming tomorrow is blitzing/pass rush.

[DriveMyWhey]

pretty cool practice, they went easy on us with the conditioning today. but we picked up the tempo on the drills. couldn't train in the morning today because they came to fix our asphalt and i had to be there.

i'm pretty much the best tackler in our team(and without a doubt the best passrusher), we had this one drill where you lined against an o-line about 3-4 yards apart and he'd try to drive block you to one side and you have to resist and come from the other side, but not under him(doesn't make much sense, lulz). anyway, i was so fast some on my moves some guys just shat themselves, and i tore someone's jersey when doing a swim move on that drill. then we did hoop and hoop races, i came to the final but i had to chase a guy that caught me off-guard, i could have got him if i had like an additional yard because i dived at him and i barely scratched his jersey.
i'm getting better and better at the point of attack, we're going to have tomorrow more pick a holes and some actual playing, just the line guys, linebackers and rbs. someone offered me a half-tinted, underarmour visor for 10$. i took it, lulz, 10$ only. a brand new one here costs 60.

for some reason i couldn't hold my DE stance and fire as fast during defenseive walk throughs, maybe i need a tackle and an actual ball to dominate.

[PCFootball24]

pretty cool practice, they went easy on us with the conditioning today. but we picked up the tempo on the drills. couldn't train in the morning today because they came to fix our asphalt and i had to be there.

i'm pretty much the best tackler in our team(and without a doubt the best passrusher), we had this one drill where you lined against an o-line about 3-4 yards apart and he'd try to drive block you to one side and you have to resist and come from the other side, but not under him(doesn't make much sense, lulz). anyway, i was so fast some on my moves some guys just shat themselves, and i tore someone's jersey when doing a swim move on that drill. then we did hoop and hoop races, i came to the final but i had to chase a guy that caught me off-guard, i could have got him if i had like an additional yard because i dived at him and i barely scratched his jersey.
i'm getting better and better at the point of attack, we're going to have tomorrow more pick a holes and some actual playing, just the line guys, linebackers and rbs. someone offered me a half-tinted, underarmour visor for 10$. i took it, lulz, 10$ only. a brand new one here costs 60.

for some reason i couldn't hold my DE stance and fire as fast during defenseive walk throughs, maybe i need a tackle and an actual ball to dominate.

Bro our coaches don't let us do the swim move, bullrush, or speed rush. It sucks. And you might wanna see if that visor is legal, I know in the US you can't have tinted visors in high school. That may be why the guy sold it so cheap.

[DriveMyWhey]

Bro our coaches don't let us do the swim move, bullrush, or speed rush. It sucks. And you might wanna see if that visor is legal, I know in the US you can't have tinted visors in high school. That may be why the guy sold it so cheap.

our coaches don't like us doing swim moves(unless you're 6'5 or somethin) or pure bullrushing either. i didn't really need to speed rush today but when i was swimming the guy was 5'9 so it was alright.
here you have to have a doctor's note for a tinted visor, but they told me that this visor isn't tinted enough. i'll check it out, if **** goes down i'll return it, i know the guy pretty well.
i'm not sure what's their problem with visors, both here and the US, it's not like it's cheating or anything, lol


do they allow visors in the NCAA? and why aren't you allowed to speed rush? if you're undersized this is your advantage.

[desteph]

good luck this year brah

[PCFootball24]

our coaches don't like us doing swim moves(unless you're 6'5 or somethin) or pure bullrushing either. i didn't really need to speed rush today but when i was swimming the guy was 5'9 so it was alright.
here you have to have a doctor's note for a tinted visor, but they told me that this visor isn't tinted enough. i'll check it out, if **** goes down i'll return it, i know the guy pretty well.
i'm not sure what's their problem with visors, both here and the US, it's not like it's cheating or anything, lol


do they allow visors in the NCAA? and why aren't you allowed to speed rush? if you're undersized this is your advantage.

The reason you can't have them tinted here is because the paramedics can't see your eyes if you get a head/neck injury. And yeah in the NCAA I'm pretty sure you can wear any color visor, some of the Miami players used to wear green/orange ones. The speed rush thing may be because we run a 3-4 so I need to occupy blockers more than a 4-3 DE, I have less of a focus on rushing outside. I need to get lots bigger for next season so I can take on double teams better.

[DriveMyWhey]

The reason you can't have them tinted here is because the paramedics can't see your eyes if you get a head/neck injury. And yeah in the NCAA I'm pretty sure you can wear any color visor, some of the Miami players used to wear green/orange ones. The speed rush thing may be because we run a 3-4 so I need to occupy blockers more than a 4-3 DE, I have less of a focus on rushing outside. I need to get lots bigger for next season so I can take on double teams better.

ok, well if i do need a doctor's note for them, do i need to have an impaired vision or something? i mean why would he give me this note? based on what?

in your 3-4 are you rushing against a tackle? because some 3-4 have a nose, and 2 DE, and some have a nose, a DT and a DE.


also for some reason i was running the bags high(but not standing up... i think) and just before i tackle i get low and ****. at first my coach raged at me for that but for some reason he doesn't say anything now. maybe i'm just an athlete. plus these practices are nothing, like seriously i'm not even tired. i'll borrow one of them bags and hit the sled after practice on my own.

[DriveMyWhey]

yeah the guy said it's alright because you can see my eyes through it, so i don't need a doctor's note.


we did some 1 on 1 covering and some pass rush. obvious domination in pass rush, like i went by the tackle, underneath, bullrushed him and every time i got to the bag(said quarterback). we also had some a drill where we had 2 d-line, 2 o-line, a fullback, a running back and a linebacker. the fullback lined up like an H-back, and i lined outside the tackle, but inside the H-back, and kicked the most ass as opposed to all the others who lined up outside the fullback.
someone from the team also hooked me up with cutters gloves for free, don't ask don't tell.

[DriveMyWhey]

drills and short team scrimmage. i'm not going to go over the drills, but during the scrimmage i had very good pressure both at 3 technique and 5 technique. another thing is we had a tackle i could never beat, he'd always block me. well today was the first time we actually had the opportunity to get it poppin after our spring ball and i'm telling you, studying film and that thread about d-line moves that i bumped a few days ago is amazing. on pass rusher i've beat him 10/10 times, i did it because i used my hands. i also got much much better at the point of attack and i think my block shedding technique is amazing, but i just gotta hold my ground harder. that means hitting the gym and keep eating. conditioning is pretty good too, i think we had about 20 plays and i didn't get tired enough to hinder my performance.

[DriveMyWhey]

this is what i'll do:


monday - squat 4x5 light, military 4x5 ramping, deadlift 4x5 ramping
tuesday -
wednesday - squat 4x5, 1x3. same goes for bench and power clean again.
thursday - off
friday - game day
saturday - squat 5x5, bench 5x5, power clean 5x5 all ramping
sunday - off




so today i had:

A) squat 5x5. ramping to a top set of 5. i got up to 225 and i struggled with 3 reps on it! holy ****, this is what you get for taking time off. never take time off. i'll base my working weight on 205.

B) bench. 5x5. ramping to a top set 5. 155lbs. easy, but you're supposed to start light so meh.

C) power clean. 5x5. ramping to a top set of 5. 155lbs. wasn't that hard, but wasn't that easy. after the last rep i've put the bar to the squat rack and started spasaming, got ****ed up, banged my head and lost half a tooth. lulz

[DriveMyWhey]

AM:


A) squat. 4x5 recovery.
bar-95-115-135-135

B) military. 4x5 ramping.
bar-bar-95-115.
115 was kinda hard, but not that much. defiantly need to do shoulder prehab cause i'm hearing cracks when i'm pressing.

C) deadlift. 4x5 ramping.
bar-135-185-225.
was kinda hard, but i guess it's just the strength i lost.

D) 45 degree hyperextensions. 2 x 15.

E) pullups.
8-7.

[DriveMyWhey]

PM:


football practice. we didn't scrimmage, we just went over plays, some special teams, indys and drills. nothing fancy. it was raining all day and toward the end it gotten worse so coach called practice 15 minute early.

[DriveMyWhey]

lots of play running, special teams and a bit of conditioning at the end.

i didn't feel i did really THAT good but my coach said i had a really good practice today as far as fixing my weak points.
when we did conditioning part of it was doing pullups and today was kinda hot so i practiced without a shirt on. lulz were hard

[DriveMyWhey]

walkthrus and what not.

tomorrow is our tri-game. gonna be awesome.

[DriveMyWhey]

well statistics from our tri-game:

1 tackle. holy ****. that's it. i played well but i defiantly have things to work on, they didn't run a lot at my side, and if they run they ran it at C gap, my gap, and by my our stupidity i was pass rushing most of the time. and sometimes when pass rushing they got rid off the ball so quickly, it's wierd, did i get slower? at the last play, of the last game, of my last series(before they pulled team 1 D) i was going to sack the quarterback, he rolled outside i got my hand on his shoulder pad and he changed directions and my hand slipped. i was so close to getting a sack. i defiantly have to on a lot of ****.


i got a pretty sweet block on special teams, i layed a guy and that guy rolled onto another one. but yeah, how can i not be as fast? maybe it's because i'm not as strong?

[DriveMyWhey]

something's wrong with my right shoulder...


warmed up, tons of shoulder warm up, external rotations.


couldn't put the bar in a low bar position so i did high bar.
210 x 5

bench 160 x 5

power clean 160 x 5



squat kinda hard, everything else not really.

[moose45]

Hey man I do supplemental shoulder rehab and prehab almost every workout. So far so good. You'll get your game on soon enough, no worries.

[DriveMyWhey]

Hey man I do supplemental shoulder rehab and prehab almost every workout. So far so good. You'll get your game on soon enough, no worries.

for sure, our film session is after practice on tuesday(monday holiday or some****) but i'll come an hour before practice to check some of it myself. i already know why i didn't feel as fast.

[DriveMyWhey]

labor day, gym's closed, meh

[kfisherx]

Just my observation as an innocent lurker in this log...

You have a **** pile of injuries happening and you are feeling weaker/losing strength. Something is way off balance. I would suggest you check your daily caloric intake and make sure you are feeding your work properly. Also make sure your training program is helping and not hurting your performance on the field. Classic over training symptoms starting to appear here and am wondering who is helping you define your total overall program if anyone. Do you actually have a strategy that matches your season?

[DriveMyWhey]

fixed the nutriton thing earlier this week, i'm feeling much better. i'm rehabbing everything and correcting and faults. **** madcows. i'll just do what joe laid out in ws4sb 3 and see how that goes.


right shoulder still feels wierd, but i'm rehabbing the **** out of it.

[kfisherx]

fixed the nutriton thing earlier this week, i'm feeling much better. i'm rehabbing everything and correcting and faults. **** madcows. i'll just do what joe laid out in ws4sb 3 and see how that goes.


right shoulder still feels wierd, but i'm rehabbing the **** out of it.

It gets really easy to not eat enough during the game season. I actually have to track my food to make sure I am doing it right during that time. THAT will screw you up faster than just about anything... Gotta feed this sport like a mofo.

WRT shoulder injury what are you doing to rehab? Are you taking any anti-inflams?

[DriveMyWhey]

It gets really easy to not eat enough during the game season. I actually have to track my food to make sure I am doing it right during that time. THAT will screw you up faster than just about anything... Gotta feed this sport like a mofo.

WRT shoulder injury what are you doing to rehab? Are you taking any anti-inflams?

lots of diesel crew shoulder rehab and warmup stuff.

[DriveMyWhey]

today i did a lot of shoulder rehab and stretching. practice went fine i didn't even feel it.
great practice too, i lined up against a light but fast tackle and he was fast as ****. if it wasn't for the double team on each play i'd get sacks, so if i'm beating that guy i'm going to make plays tomorrow, cause their linemen are fat as hell.

[moose45]

Good luck tomorrow man.

[DriveMyWhey]

Good luck tomorrow man.

you said it brother, i mistakenly said infront of the whole team that my goal is 2 sacks(during our huddle they went like let's set some goals and i just thought loud), so now i have to get 2 sacks.

[moose45]

Stay unpredictable and you'll get it done man.
Don't be afraid to take a risk or two. I play MLB and I call the plays for the defense and I'm often scared to call a blitz because, you know, they could pass and get us for the big one. But if you take that risk just once a while you'll make a big play.

[bishopbeater]

today i did a lot of shoulder rehab and stretching. practice went fine i didn't even feel it.
great practice too, i lined up against a light but fast tackle and he was fast as ****. if it wasn't for the double team on each play i'd get sacks, so if i'm beating that guy i'm going to make plays tomorrow, cause their linemen are fat as hell.

good luck tomorrow bro. been lurking in your/ and mooses logs. i play football also. i just came back last monday from a knee injury. didnt work legs for a month, and im outta shape and i lost 10 or more lbs on squat. rehab the shiit outta that shoulder, and try not to injure it anymore than it already is.

[DriveMyWhey]

good luck tomorrow bro. been lurking in your/ and mooses logs. i play football also. i just came back last monday from a knee injury. didnt work legs for a month, and im outta shape and i lost 10 or more lbs on squat. rehab the shiit outta that shoulder, and try not to injure it anymore than it already is.

lmao, for real. it feels great though. signed up for the SATs, it's on october 10th.