Moose45's WS4SB3 Football

[moose45]

Wow you're lucky :o my college one didn't have 'em and I really am surprised that my Powerhouse doesn't have one. I bet deadlifts are way better with them....do you prefer the trap bar for DL's or the barbell?

I like trap bar deadlifts for regular deadlifts, and use the barbell for straight leg deads and romanian deads. :)

[Shaun_W]

Good WS4SB log here. I'ma be usin' this routine in a month or so's time. Subbed.

[moose45]

Good WS4SB log here. I'ma be usin' this routine in a month or so's time. Subbed.

Thanks man.
What you been on so far?

[Shaun_W]

Full body very similar to Starting Strength.

[moose45]

Week 20


Monday-ME Upper

Flat Towel Bench
135 x 10
185 x 8
225 x 5
245 x 3
275 x 3
285 x 3

DB Floor Press
70x20
70x15

One Arm DB Row SS Scarecrow
80 DBs x 12 SS 15 DBs x 12
80 DBs x 12 SS 15 DBs x 12
80 DBs x 12 SS 15 DBs x 12
80 DBs x 12 SS 15 DBs x 12

Trap Bar Shrugs
205x10
205x10
205x10
205x10

Hammer Curls
25x12 (both arms at once)
25x12


Summary
Good workout, glad about the 285x3 :D.


Awesome Stuff

[pigskinmuscle66]

got a strong bench. Unfortunately for me, it's my weakest lift, which also happens to be the most glorified lift......

[moose45]

got a strong bench. Unfortunately for me, it's my weakest lift, which also happens to be the most glorified lift......

It didn't come easy though man, just keep working and you'll get it up there. Watch Dave Tate's benching video if you haven't already.

[fitlover]

Heyyy buddy, how've things been?!

[pigskinmuscle66]

It didn't come easy though man, just keep working and you'll get it up there. Watch Dave Tate's benching video if you haven't already.


Yup. My problem has been weak wrists because I broke both of them before, but my benching has picked up over the last 3 months, which is a good sign.

[moose45]

Heyyy buddy, how've things been?!

Hey I've missed youuu. Its been busy with family and school and such. Lifting is going well though, debating if I should switch back to the regular WS4SB3 routine with no sprints. How have you been??? Haven't seen ya on facebook lately so no chance to talk D:

[moose45]

Week 20


Tuesday - Sprint

Warm Up
-15 Jumping Jacks
-20 yd Jog
-20 yd Backpedal
-20 yd Frankenstein
-20 yd Karaoka
-15 BW Squats
-20 yd Jog


GBM (Ground Based Mobility)
-Roll Overs into V sits x 10
-fire hydrants x 10 each way each leg
-mountain climbers x 5 each leg
-groiners x 10


Frequency Drills
-Pogo Jumps 2 sets of 10 seconds
-Wide outs 2 sets of 10 seconds


Sprints
-10 x 10 yard sprints (1 minute rest)
- 6 x 20 yard sprints (2 minutes rest)
- 4 x 40 yard sprints (4 minutes rest)


Summary
So tired today, but my sprints felt fast. Ughhh I'm out of it.



Awesome Stuff

[TheHitStick]

Yes I am!

I looked at NDSU's roster for LBs:
6'2" 230
6'2" 225
5'11" 220
6'0" 197
6'1" 199


I can handle that. :D

Remember that their stats are possibly inflated and you're going INTO college at your size. You've got a good foundation of strength/size so get that power going. Gotta bring that 40 down even though it's a stupid test IMO.

By the time you get through college conditioning and crap you'll either be around that size and even more of a freak athlete or switched position. Either way, you're most likely going to make it. Good luck to you and good stuff in here.

[moose45]

Remember that their stats are possibly inflated and you're going INTO college at your size. You've got a good foundation of strength/size so get that power going. Gotta bring that 40 down even though it's a stupid test IMO.

By the time you get through college conditioning and crap you'll either be around that size and even more of a freak athlete or switched position. Either way, you're most likely going to make it. Good luck to you and good stuff in here.

Yeah I really gotta get my 40 into shape. Thanks man! The only obstacle will be getting around the fact that I play 9 man football...

[DriveMyWhey]

i'm sending out letters to NDSU too, lol

we're talking about north dakota state right?

will be funny if we both end up at the same college.

[moose45]

i'm sending out letters to NDSU too, lol

we're talking about north dakota state right?

will be funny if we both end up at the same college.

Yeah man, they got my major and everything. I plan on hittin up the camp they invited me too this summer. It would be great. Haha.

[moose45]

Track meet today. Got first today in Discus and Shot, but threw like crap. haha

[pigskinmuscle66]

are you doing neck exercises? you should.. xD


greatest pump up video on the web

http://www.youtube.com/watch?v=ItHarevJZYw&feature=related

[moose45]

are you doing neck exercises? you should.. xD


greatest pump up video on the web

http://www.youtube.com/watch?v=ItHarevJZYw&feature=related

What are you trying to say!?? haha. Nice vid man.

[pigskinmuscle66]

What are you trying to say!?? haha. Nice vid man.

nah, I'm not saying you have a pencil neck, I'm just saying that having a thick, strong neck really helps, especially as a linebacker. haha... pencil necks never cease to amaze me with their huge chest and tiny legs

[moose45]

nah, I'm not saying you have a pencil neck, I'm just saying that having a thick, strong neck really helps, especially as a linebacker. haha... pencil necks never cease to amaze me with their huge chest and tiny legs

Bahaha I thought you were saying I'm gettin big headed and need a bigger neck to support it... well. Lol I will do man, thanks.

[fitlover]

I kinda miss sprints, just a little bit! :) Your sprint workouts always look fun!

[moose45]

Week 21


Monday-DELOAD Upper


DB Floor Press
Push up x 20
Push up x 20
50x10
70x20
70x16

One Arm DB Row SS Scarecrow
50 DBs x 12 SS 10 DBs x 12
50 DBs x 12 SS 10 DBs x 12


Barbell Shrugs
145x10
145x10


Seated Incline Curls
20x12 (both arms at once)
20x12


Summary
Really need this whole week for deload, I am so burnt out. Track meet tomorrow.


Awesome Stuff

[TheHitStick]

How is that a deload haha? Deload is usually light weight and light reps, not maxing out on reps =P

Whatever floats your boat lol

[moose45]

How is that a deload haha? Deload is usually light weight and light reps, not maxing out on reps =P

Whatever floats your boat lol

I'm almost positive its same intensity with less volume...?

[TheHitStick]

I'm almost positive its same intensity with less volume...?

Nooo a deload should be easy. It's a time to relax your muscles so they get used to usually the same reps with lighter weight. Everytime I did my deloads, I usually did this for my compound movement.

55% x 5, 60% x 5, 65% x 5

Honestly, it's a boring workout, and it sucks. But it allows me to bring even MORE intensity for the weeks that are followed. Basically you either take a week off or workout with a week with extremely light weights/reps. It shouldn't be too taxing.

[moose45]

Well I went with what fullback said here, but I shoulda went lighter with the DB floor press, still I feel better. haha.


After looking through WSFSB, I have come to realize that

- I know Joe has mentioned deloading in a "Ask Joe" before, but if you aren't deloading you will continue to hit Plats. The best way to deload, in my opinion, is to continue the workout, without the ME & DE lift. Basically accessory work only. It can be hard to know when to deload for younger athletes, but a general rule is every 4 weeks on avg.
This should help explain it.. http://www.elitefts.com/documents/deload.htm

[Shaun_W]

Deloading is simple. Reduce the overall stress from the workouts. This can be done many ways. Some like to test their 1RMs (i.e., enter gym, hit new 1RM on squat/bench/deadlift/press/whatever, then leave). Some like to cut down volume by around half, so if you are to hit say 100 4 x 8 only do 1-2 x 8. Others like to cut intensity, so instead of 100 you'd do 60-70.

Honestly, it's the simplest thing in the world. Just make sure your workouts aren't overly demanding.

[moose45]

Deloading is simple. Reduce the overall stress from the workouts. This can be done many ways. Some like to test their 1RMs (i.e., enter gym, hit new 1RM on squat/bench/deadlift/press/whatever, then leave). Some like to cut down volume by around half, so if you are to hit say 100 4 x 8 only do 1-2 x 8. Others like to cut intensity, so instead of 100 you'd do 60-70.

Honestly, it's the simplest thing in the world. Just make sure your workouts aren't overly demanding.

Thanks man, so thats what I'm doing. Haha.

[TheHitStick]

Well I went with what fullback said here, but I shoulda went lighter with the DB floor press, still I feel better. haha.

Yeah man, it's all personal. Some people don't even know what deloading is and don't take breaks and still make amazing gains. (Most of them are on some hefty supps). As long as you think you're rested (it could be misleading though, rather be safe than sorry) then it's all good.

[moose45]

Had a track meet today, finally improved.
I got 1st in both shot and discus.
We got 2nd in the 4x100m relay and broke our school record. I was the first dude running.
Discus: 144'
Shot: ~38' Not sure what I got
I do not know my split or what we got but I smoked the guys in lane 4 and 5 (I was in lane 3).

[moose45]

Yeah man, it's all personal. Some people don't even know what deloading is and don't take breaks and still make amazing gains. (Most of them are on some hefty supps). As long as you think you're rested (it could be misleading though, rather be safe than sorry) then it's all good.

Haha, Its funny you should say that, because I never really deloaded! D: good thing I found out about it a while back.

[TheHitStick]

Haha, Its funny you should say that, because I never really deloaded! D: good thing I found out about it a while back.

Yeah haha, I realised why I never made gains from WS4SB3 (or limited) because I never deloaded really lol.

Wendler taught my a lot about working out, and so did having a journal. I found out what my body needs in everything. Diet, training, resting. Good stuff though haha

Congrats on the track meet also =P

[moose45]

Week 21


Monday-DELOAD MAX BENCH


Bench
45x10
135x10
225x5
275x1
295x1
300x1


agarTa6aG_M

I'm pretty pumped, I finally hit this milestone. :)

[TheHitStick]

Nice PR! Congrats on finally getting to 300 haha, I'll be there one day...

I don't know how you did that without music. Wtf man...my ears would be bleeding from "Bodies" or "Down with the Sickness" lol

[iPump]

Nice log. Good job man. I'm also doing WS4SB but my lifts are like 2/3 what yours are. It's great to see someone making solid gains on this program. I've got to go eat, eat, eat and lift, lift, lift.
I'll probably be back here. Keep it up

[moose45]

Nice PR! Congrats on finally getting to 300 haha, I'll be there one day...

I don't know how you did that without music. Wtf man...my ears would be bleeding from "Bodies" or "Down with the Sickness" lol

Thanks man, it was hard work. Haha, I don't really know, I just imagined myself smashing people in football to get pumped.


Nice log. Good job man. I'm also doing WS4SB but my lifts are like 2/3 what yours are. It's great to see someone making solid gains on this program. I've got to go eat, eat, eat and lift, lift, lift.
I'll probably be back here. Keep it up

Thanks man, yeah I've seen great gains because of my diet. Eat eat eat, and once you can't eat anymore, drink milk. haha good luck

[federaldb59]

Good stuff man, hell of alot of weight. Your right about eating Ive been on reduced cals for a couple months now and all my lifts have basicaly stalled. I Gatta lose abit more bf and get my grub on then my lifts will be goin up like yours.
BTW I'm lovin that dudes Minnesota accent.

[moose45]

Good stuff man, hell of alot of weight. Your right about eating Ive been on reduced cals for a couple months now and all my lifts have basicaly stalled. I Gatta lose abit more bf and get my grub on then my lifts will be goin up like yours.
BTW I'm lovin that dudes Minnesota accent.

Thanks man.

Haha, that would be my dad...

Three hunurd pounds.

[moose45]

I have 2 track meets this week so I won't be able to train much :(

[moose45]

Week 22


Monday-ME Upper

Incline Bench
45x10
135x10
155x8
185x5
195x3
205x3
205x3

Chin Ups
BWx20
BWx16

One Arm DB Row SS RDF
95 DBs x 8 SS 25 DBs x 10
95 DBs x 8 SS 25 DBs x 10
70 DBs x 8 SS 25 DBs x 10
70 DBs x 8 SS 25 DBs x 10

Barbell Shrugs
225x8
225x8
225x8


Barbell Curls
65x12
65x12
65x12
65x12

Summary
Good workout...was kinda tired though.


Awesome Stuff

[moose45]

Track meet today.

Discus: 143'2"
Shot: 40'6"
200m: 27.1 sec.

Meh first time running the 200m...hahah didn't do too well.

[moose45]

Track meet today.
Discus: 134'
Shot: 41.75'
4x100m: Not sure, I was way a head during my leg and I started.

[spartan09]

Congrats on continuing to make great gains :)

How often do you change up the exercises that you do? (ex: change from flat bb for max effort to incline bb) Just wondering because I've been doing this program for about 5 weeks now and am wondering if I should change up the exercises.

Thanks :D

[pigskinmuscle66]

Track meet today.
Discus: 134'
Shot: 41.75'
4x100m: Not sure, I was way a head during my leg and I started.


What's the shot put record at your school? At mine, we suck at shot put so I hold 2 school records with a 43.4' in indoor.... hehhe

[moose45]

Congrats on continuing to make great gains :)

How often do you change up the exercises that you do? (ex: change from flat bb for max effort to incline bb) Just wondering because I've been doing this program for about 5 weeks now and am wondering if I should change up the exercises.

Thanks :D

I switch every three weeks. Deload every 6-8 weeks.


What's the shot put record at your school? At mine, we suck at shot put so I hold 2 school records with a 43.4' in indoor.... hehhe

I have the record for both shot and disc. Haha, I had em last year too. Thats what happens though when you go to a really small school with all lazy people.

[moose45]

Week 22


Friday-DE Upper

Dynamic Barbell Band Bench
145x3 (all with bands)
145x3
145x3
145x3
145x3
145x3

Lat Pull Down SS DB Power Clean
165x10 SS 25 x 10
165x10 SS 25 x 10
165x10 SS 25 x 10

DB Lateral Raises
20x10
20x10
20x10
20x10

Trap Bar Shrug SS Incline Curls
225x10 SS 25x10
225x10 SS 25x10
225x10 SS 25x10

Weighted Abs

Summary
Switched to a dynamic bench day now. I like it a lot.


Awesome Stuff

[moose45]

INJURY!...
Ok so I destroyed my hip.
REHAB COMIN.

[pigskinmuscle66]

INJURY!...
Ok so I destroyed my hip.
REHAB COMIN.

holy canoli! what happened?

[moose45]

Hurt it sprinting last week, had a track meet today. I went to throw today and as I turned to release the discus something went wrong and now my right hip is messed.

[moose45]

Some progress pics in this thread.
http://forum.bodybuilding.com/showthread.php?t=124097051

[moose45]

I have an MRI today. Doctor thinks that I may have torn cartilage in my hip. Wish me luck guys...

[PCFootball24]

Good luck moose. Get any news yet?

[moose45]

Good luck moose. Get any news yet?

Got back just now. No torn cartilage, however they diagnosed with me a hip flexor strain and possible sports hernia. I am out 4-6 weeks with physical therapy sometime next week...

[pigskinmuscle66]

Got back just now. No torn cartilage, however they diagnosed with me a hip flexor strain and possible sports hernia. I am out 4-6 weeks with physical therapy sometime next week...

Good news

[moose45]

Good news

Yes sir. I may be able to compete in sub sections for track even and make it to state...

[ilikeitcold]

Yes sir. I may be able to compete in sub sections for track even and make it to state...

Yessss

[moose45]

Just thought I'd drop an update.
I started my own rehab program on Monday, since I don't have PT til next week.
It is just simple hip flexion exercises with bands.
I am still lifting upper body.
ME on Monday, DE on Friday.

[moose45]

Week 24


Monday-ME Upper and Hip REHAB


Incline Bench
45x10
135x10
155x8
185x3
195x3
205x3
215x2 PR.

Chin Ups
BWx20
BWx15


Shoulder Rehab
Random shoulder stregthening exercises.


Hip Rehab
Hip Flexion with Bands 3 sets of 12 each leg
Hip Extension with Bands 3 sets of 12 each leg
Hip Adductions with Bands 3 sets of 12 each leg


Summary
Still really weak/sore. I figured I'd post this.


Awesome Stuff



eeexDrlNx5E

[moose45]

Week 24


Tuesday-Hip REHAB


Hip Rehab
Hip Flexion with Bands 3 sets of 12 each leg
Hip Extension with Bands 3 sets of 12 each leg
Hip Adductions with Bands 3 sets of 12 each leg
TKEs with bands 3 sets of 12 each leg

Summary
Rehab.


Awesome Stuff



FG_iClRnX3s

[moose45]

Week 24


Wednesday-BW Upper and Hip REHAB


Dips
10 sets of 10 reps BW.

Chin Ups
BWx20
BWx15
BWx15

Hip Rehab
Hip Flexion with Bands 3 sets of 12 each leg
Hip Extension with Bands 3 sets of 12 each leg
Hip Adductions with Bands 3 sets of 12 each leg
Hip Extension added ROM 3 sets of 12 each leg

Summary
BW movements were done in between rehab exercises.


Awesome Stuff



WM8NbBFUR4k&NR

[moose45]

Rest today.

[fitlover]

Oh boy, haven't been in here for awhile, I sorry!!:o What are the rehab exercises for?

[moose45]

Oh boy, haven't been in here for awhile, I sorry!!:o What are the rehab exercises for?

Yeah jeez, I don't know if I can ever forgive you. ;)
I have a strained hip flexor and possible sports hernia. D: I'm just doing shoulder rehab because I can't do stuff like lat pulldowns and rows.

[moose45]

Highlight Film


Junior Year Highlights


ATyJZcMEyIE

Hope you guys like it, I made it myself. As you can see I'm more of a sure tackler than a heavy hitter. Enjoy.

[moose45]

Week 25


Monday-ME Upper


Bench with Chains
45x10
135x8
225x5
245x3
265x3
275x2


Incline DB Bench
60x10
50x16


DB Rows SS RDF
60lbs x 12 SS 10lbs x 10
60lbs x 12 SS 10lbs x 10
60lbs x 20 SS 10lbs x 10


Shrugs
135x10
135x10
135x10

Barbell Curls
65x10
65x2

Summary
Workout went great until shrugs, felt the hip bad so I did it light. Same with curls... Here is my highlight tape with arrows now!


Awesome Stuff



ZV6-kUK8goM

[moose45]

Hey guys I got some good news! I'm being recruited by Winona State now. They are D2, I'm happy to see my D2 schools interested in me grow!!! :D

[Pierre05]

Hey guys I got some good news! I'm being recruited by Winona State now. They are D2, I'm happy to see my D2 schools interested in me grow!!! :D

nice dude, keep it up!

[moose45]

Week 26


Monday-ME Upper


Bench
185x10
135x10
225x5
245x3
265x3
275x1


Pull Ups (Dead hang)
BWx10
BWx10


DB Rows SS RDF
60lbs x 8 SS 20lbs x 10
60lbs x 8 SS 20lbs x 10
60lbs x 8 SS 20lbs x 10
60lbs x 8 SS 20lbs x 10

Shrugs
225x8
225x8
225x8

Barbell Curls
65x12
65x12
65x12
65x12

Summary
This is Mondays workout. It went well, I'm back to my highschool weight room so it will take a while for me to adjust. lol


Awesome Stuff

[moose45]

Week 26


Tuesday-DE Lower

Explosive Jump (High Object Touch)
6 sets of 3 reps


Bulgarian Split Squats
35 DBs x 10 (each leg)
35 DBs x 10 (each leg)
35 DBs x 10 (each leg)


Romanians
205x8
205x8
205x8
205x8


Decline Sit Ups
10lbs behind head x 15

Summary
First leg day since the injury!!!! Feels good man. My hammies are really sore but my hip is doing pretty good. I'm going to squat Thursday, I'm hoping it will go as well as today.


Awesome Stuff
None

[sackman30]

hows your recruting coming man

[moose45]

hows your recruting coming man

Pretty good, I'm sending out some highllight and game tapes today to about 8 schools that requested it. Three D1-AA schools and the rest are D2. Hoping to get them sent tomorrow morning. How bout you?

[sackman30]

Pretty good, I'm sending out some highllight and game tapes today to about 8 schools that requested it. Three D1-AA schools and the rest are D2. Hoping to get them sent tomorrow morning. How bout you?

its going real good got one d1 offer prob gonna get some more
make sure you go to camps at schools your interested in thats how you get those offers most of the time

[DriveMyWhey]

to both moose and sackman, so the general idea is to first send a letter with your grades, acoomplishments, athletics resume, stats and **** like that. then, only then, if they ask for a tape, you'll send one?

some say send a tape right off the bat, but i'm pretty sure that's not a good advice.

[sackman30]

to both moose and sackman, so the general idea is to first send a letter with your grades, acoomplishments, athletics resume, stats and **** like that. then, only then, if they ask for a tape, you'll send one?

some say send a tape right off the bat, but i'm pretty sure that's not a good advice.

i sent tape right off the bat ( it was a highlight tape) then the ones interested would write back and usually ask for whole game tape

its never a bad idea to send anybody anything the more you get your name in front of someone the better

[moose45]

to both moose and sackman, so the general idea is to first send a letter with your grades, acoomplishments, athletics resume, stats and **** like that. then, only then, if they ask for a tape, you'll send one?

some say send a tape right off the bat, but i'm pretty sure that's not a good advice.

I never sent anything out. They contacted me. Speaking of which I just got a letter from Upper Iowa University (D2). I'm thinking if you have a good tape, send it...I don't really know though...sorry.


i sent tape right off the bat ( it was a highlight tape) then the ones interested would write back and usually ask for whole game tape

its never a bad idea to send anybody anything the more you get your name in front of someone the better

Yeah I actually haven't sent anything out yet. I think my name got out from being named to the All Area Duluth Team (It has a pretty big newspaper around here.) I've met with coaches from UMD so far, the rest of the colleges have just sent me letters or emails and such.

[DriveMyWhey]

oh, i got under the impression that you should wait for their response.

in my opinion you should send everything right off the bat, even the full-game tapes, but some people say otherwise. i gotta do some research.

[ilikeitcold]

Nice vid brah and congrats on all the college offers. yeah buddyy

[moose45]

Week 17


Thursday - ME Lower

Squats
*Did these barefoot, felt pretty great. Injury was good! :D
135x10
225x8
315x5
335x3
355x3
365x2



Walking Lunges
135 x 10 each leg
135 x 10 each leg
135 x 10 each leg



Romanians
225x8
225x8






Summary
My legs are still getting really sore and weak, so its super hard to push through my lower body workouts. Next week I will for sure hit all the lifts at 100%. So pumped my legs are working! :D



Awesome Stuff
pIrvpn3k9A4

[maxgiven]

Looks good man. I was curious on how often you're switch your exercises up in the program?

[BenT]

Great squatting mate, training's looking good!

[Acal83]

to both moose and sackman, so the general idea is to first send a letter with your grades, acoomplishments, athletics resume, stats and **** like that. then, only then, if they ask for a tape, you'll send one?

some say send a tape right off the bat, but i'm pretty sure that's not a good advice.

eh he goes to a smaller school.

It can never hurt to get your name out there. The worst that can happen is they throw it out. My little brother is being recruited and after he sent tape out (with out them asking for it) hes gotten targeted pretty heavily by a couple big 12 schools

[moose45]

Great squatting mate, training's looking good!

Thanks buddy.


Looks good man. I was curious on how often you're switch your exercises up in the program?

I use a 4 week phase system. Each phase has a little specificity, Power Development, Strength Development, etc. Week 4 is the deload week. I essentially switch exercises every phase.

[moose45]

eh he goes to a smaller school.

It can never hurt to get your name out there. The worst that can happen is they throw it out. My little brother is being recruited and after he sent tape out (with out them asking for it) hes gotten targeted pretty heavily by a couple big 12 schools

This...my school is so small we only had 18 kids on the team...and that is from the entire highschool. We play 9 man. The chance of me going D1 with no proven 11 man talent is slim to none. But congratz to your bro.

[Acal83]

This...my school is so small we only had 18 kids on the team...and that is from the entire highschool. We play 9 man. The chance of me going D1 with no proven 11 man talent is slim to none. But congratz to your bro.

Appreciate that man, im hopin he can do big things. But yea send that stuff out and show em what you can do. Youre a big dude I dont think d1aa is out of the realm of possibility so keep at it. Youre a senior next year right?

[moose45]

Yeah I'm gonna keep working hard...I love this game.

Yeah I'll be a senior.

[moose45]

Week 27


Monday-ME Upper


Bench
45x10
135x8
185x5
225x3
245x3
275x3


Chin Ups
BWx20
BWx16


DB Rows SS RDF
60lbs x 8 SS 20lbs x 10
60lbs x 8 SS 20lbs x 10
60lbs x 26 SS 20lbs x 10


Shrugs
225x8
225x8
225x8

Barbell Curls
65x12
65x12
65x12
65x12

Summary
Long day at work today, got off in time for the workout though. It went pretty well, but I need to up my water intake or I'm gonna pass out. Lol. I'm training about 8 athletes right now and I will be training about 20 in the summer. I think it'll be a great experience.


Awesome Stuff



zHHdmzLdxJA
This game looks awesome, I think I'll buy it. :D

[moose45]

Sub Section Track meet today. I only threw discus because I didn't wanna injure myself in something that I don't have a chance to get to state in...

I took 2nd with a throw of 143' 7".
1st place was like 150...

[moose45]

Gotten emails and letters from 2 of the schools I sent out too now. Both are interested and impressed. Harvard also emailed me but said there tape didn't work lol.
Upper Iowa and U of M Crookston.

[sackman30]

Week 27


Monday-ME Upper


Bench
45x10
135x8
185x5
225x3
245x3
275x3


Chin Ups
BWx20
BWx16


DB Rows SS RDF
60lbs x 8 SS 20lbs x 10
60lbs x 8 SS 20lbs x 10
60lbs x 26 SS 20lbs x 10


Shrugs
225x8
225x8
225x8

Barbell Curls
65x12
65x12
65x12
65x12

Summary
Long day at work today, got off in time for the workout though. It went pretty well, but I need to up my water intake or I'm gonna pass out. Lol. I'm training about 8 athletes right now and I will be training about 20 in the summer. I think it'll be a great experience.


Awesome Stuff



zHHdmzLdxJA
This game looks awesome, I think I'll buy it. :D


do you ever do any floor presses or board presses

[moose45]

do you ever do any floor presses or board presses

I have never really done floor presses, but I do a towel press which I assume is about the same as a board press...

Do you suggest them?

[sackman30]

I have never really done floor presses, but I do a towel press which I assume is about the same as a board press...

Do you suggest them?

i do suggest board presses you could do them on the same days you do box squats they can really get your 1rm up i dont really like floor presses mainly cause you have to have a spotter that knows what they are doing

[moose45]

Week 1


Monday-ME Upper


Bench
45x10
135x8
225x5
245x3
265x3
280x2


Chin Ups
BWx20
BWx16


DB Rows SS RDF
60lbs x 8 SS 20lbs x 10
60lbs x 8 SS 20lbs x 10
60lbs x 30 SS 20lbs x 10


Shrugs
225x8
225x8
225x8

Barbell Curls
65x12
65x12
65x12
65x12

Summary
First workout of summer, so I am going to call it week 1. I trained about 6 athletes tonight, most of the others were busy with memorial day stuff.


Awesome Stuff

[sackman30]

Week 1


Monday-ME Upper


Bench
45x10
135x8
225x5
245x3
265x3
280x2


Chin Ups
BWx20
BWx16


DB Rows SS RDF
60lbs x 8 SS 20lbs x 10
60lbs x 8 SS 20lbs x 10
60lbs x 30 SS 20lbs x 10


Shrugs
225x8
225x8
225x8

Barbell Curls
65x12
65x12
65x12
65x12

Summary
First workout of summer, so I am going to call it week 1. I trained about 6 athletes tonight, most of the others were busy with memorial day stuff.


Awesome Stuff






how is the training going how hard do you push these guys

[moose45]

how is the training going how hard do you push these guys

Well today was the first day so it was mainly demonstration of lifts and the run down of the program they will be following. I'm also organizing them still into groups with people that lift similar amounts. I'll be pushing them pretty hard once we get going, I'm making diet plans tonight for some different weights: Guys: 160 lbs 170lbs 180lbs 190lbs 200lbs 210lbs. Girls: 130lbs 140lbs 150lbs.

When I get time I'll be working on their phase 2 workouts (weeks 5-6-7-8).
Right now I have them in my phase 1 which is general strength training, gonna get them to build a solid base.

Hopefully I'll be getting about 20-30 athletes once the spring sports are over.

[Pierre05]

Well today was the first day so it was mainly demonstration of lifts and the run down of the program they will be following. I'm also organizing them still into groups with people that lift similar amounts. I'll be pushing them pretty hard once we get going, I'm making diet plans tonight for some different weights: Guys: 160 lbs 170lbs 180lbs 190lbs 200lbs 210lbs. Girls: 130lbs 140lbs 150lbs.

When I get time I'll be working on their phase 2 workouts (weeks 5-6-7-8).
Right now I have them in my phase 1 which is general strength training, gonna get them to build a solid base.

Hopefully I'll be getting about 20-30 athletes once the spring sports are over.

what program exactly?

[moose45]

WS4SB3 for phase 1. Then a variation for phase 2 and 3.

[moose45]

Week 1


Tuesday-DE Lower

Explosive Jump (High Object Touch)
8 sets of 3 reps


Bulgarian Split Squats
30 DBs x 10 (each leg)
30 DBs x 10 (each leg)
30 DBs x 10 (each leg)


Natural (Ghetto) GHR
BWx10
BWx10
BWx10


Decline Sit Ups
10lbs behind head x 15
10lbs behind head x 15

Summary
So tired, I threw before my workout and worked before throwing...I am so tired right now.


Awesome Stuff
None

[sackman30]

when you gonna start conditioning

[moose45]

I do some strongman conditioning on Saturdays. Otherwise, specific conditioning will be done on Saturdays in Phase 2 and 3.

[sackman30]

I do some strongman conditioning on Saturdays. Otherwise, specific conditioning will be done on Saturdays in Phase 2 and 3.

what do you do? im always trying to find new ways right now im doing 300 yard shuttles car pushes some metabolic circuits and gassers

[moose45]

For strongman...

Bag Carry Illinois Drill x 4 (60 seconds rest)

(2 minutes rest)

Tire Flip 5x5 (60 seconds rest)

(2 minutes rest)

Bag Press 4 sets of 10
SS
Bag Front Squat 4 sets 10 (60 seconds rest)

(2 minutes rest)

Sled Pull Forward x 2
(30 seconds rest)
Sled Pull Backward x 2

(2 minutes rest)

Sledge Hammer Tire Hit 4 sets of 10 (60 seconds rest)

(2 minutes rest)

Car Push 4 sets of 30 yards (60 seconds rest)




and for other conditioning I do sport specific things.
For a football linebacker, it may be a read and sprint for like 20 reps.
Then I also love like little obstactle courses that resemble what you would encounter on the football field.

[dolphinsfan270]

why do you only do single leg squats with 30 lb dumbells? your squat is wayy stronger than mine (375) and I do 60 lb dbs for 8 reps

[moose45]

why do you only do single leg squats with 30 lb dumbells? your squat is wayy stronger than mine (375) and I do 60 lb dbs for 8 reps

They are bulgarian split squats with added ROM. Here is a video:

RZlodHgCipk

[moose45]

Week 1


Saturday-Strongman and Football Combo

Tire Flip
Large Tractor Tire x 5
Large Tractor Tire x 5
Large Tractor Tire x 5
Large Tractor Tire x 5
Large Tractor Tire x 5

Bungie Cord Cone V Touch
3 sets of 4 rounds


Agility Ladder
Misc. Stuff


Sled Pull w/ Football Catch and Sprint
80lbs sled pull FORWARD for 30 yards, turn and catch football, Sprint 40 yards.
80lbs sled pull FORWARD for 30 yards, turn and catch football, Sprint 40 yards.
80lbs sled pull BACKWARD for 30 yards, turn and catch football, Sprint 40 yards.
80lbs sled pull BACKWARD for 30 yards, turn and catch football, Sprint 40 yards.

Shuttle and Cone Drill to Handoff and Break Tackle Drill
6 repetitions, don't feel like explaining lol, I'll try to get video next time.


Awesome Stuff
None..for now!

[moose45]

Week 2


Monday-ME Upper


Bench
45x10
135x8
225x5
245x3
265x3
280x2...again. D:


Chin Ups
BWx20
BWx16


DB Rows SS RDF
60lbs x 8 SS 20lbs x 10
60lbs x 8 SS 20lbs x 10
60lbs x 35 SS 20lbs x 10


Shrugs
275x8
275x8
275x8

Zottman Curls
30x12
30x12
30x12
30x12


Summary
More guys coming in for me to train...good day. I will get 280x3 or 285x3 next week on bench for sure.


Awesome Stuff

[moose45]

Week 2


Tuesday-DE Lower

Explosive Jump (High Object Touch)
8 sets of 3 reps


Bulgarian Split Squats
40 DBs x 10 (each leg)
40 DBs x 10 (each leg)
40 DBs x 10 (each leg)


Natural (Ghetto) GHR
BWx10
BWx10
BWx10
BWx10


Sit Ups
10lbs behind head x 15
5lbs behind head x 15
5lbs behind head x 15
5lbs behind head x 15

Summary
I'm starting to feel really athletic again, I love it...the stretching is doing wonders. So pumped for football, had about 6 starters in the weight room tonight, got em training hard too.


Awesome Stuff
None

[moose45]

Week 2


Monday-RE Upper


Incline DB Bench
60x20
60x20
60x11

Chin Ups SS DB Power Cleans
BWx10 SS 25x10
BWx10 SS 25x10
BWx10 SS 25x10

DB Lat Raise
25x10
25x10
25x10
25x10

Trap Bar Shrugs SS Incline DB Curls
215x10 SS 30x10
215x10 SS 30x10
215x10 SS 30x10

Grippers
250x20 each hand x 3

Summary
Pretty good workout


Awesome Stuff

[moose45]

Week 2


Monday-ME Lower


Squat
45x10
135x8
225x5
315x5
345x3
365x3
395x3 PR!!!

Walking Lunges
135x10 each leg
135x10 each leg
135x10 each leg

Romanian Deadlift
275x8
315x8
315x8
315x8 (5 reps good form, 3 reps bad.)

The Finisher
75lbs
Deadlift x 10
Rows x 10
Cleans x 10
Push Press x 10
Squat x 10
30 seconds rest.
3 sets.

Summary
Sick workout today! SO pumped. PR'd on squat, and got 315 on romanians!!!! I feel good. Almost threw up today...but didn't hehe. Strongman tomorrow!!!


Awesome Stuff



dORIEVuWlLI

[fitlover]

Why so strong?!?!

Nice squats Alex!! Get vids sometime :D

[moose45]

Why so strong?!?!

Nice squats Alex!! Get vids sometime :D

Hahah Slovakian genetics :P

I will! I put the pussy pad away and do em barefoot now. My back feels so much better :)

[moose45]

Week 2


Saturday - STRONGMAN

Bag Carry Illinois Drill
4 sets of 75lbs bag carry Illinois Drill Style


Tire Flip
5x5 with ~350lbs tire .


Bag Press SS Bag Front Squat
75lbs x 10 SS 75lbs x 10
75lbs x 10 SS 75lbs x 10
75lbs x 10 SS 75lbs x 10
75lbs x 10 SS 75lbs x 10

Sled Pulls
30 yards forward
30 yards forward
30 yards backward
30 yards backward

Tire Battle
3 sets of 30 seconds (alternate stance every 10 seconds.)

VAN Push
2 sets of 40 yards slight downhill
2 sets of 40 yards slight uphill

Summary
Great workout, loved it. Got a couple football guys hitting up every workout lately, and I'm really happy about it. I tore it up again.


Awesome Stuff

viJ5W-E3EJc

[sackman30]

Week 2


Saturday - STRONGMAN

Bag Carry Illinois Drill
4 sets of 75lbs bag carry Illinois Drill Style


Tire Flip
5x5 with ~350lbs tire .


Bag Press SS Bag Front Squat
75lbs x 10 SS 75lbs x 10
75lbs x 10 SS 75lbs x 10
75lbs x 10 SS 75lbs x 10
75lbs x 10 SS 75lbs x 10

Sled Pulls
30 yards forward
30 yards forward
30 yards backward
30 yards backward

Tire Battle
3 sets of 30 seconds (alternate stance every 10 seconds.)

VAN Push
2 sets of 40 yards slight downhill
2 sets of 40 yards slight uphill

Summary
Great workout, loved it. Got a couple football guys hitting up every workout lately, and I'm really happy about it. I tore it up again.


Awesome Stuff

viJ5W-E3EJc

i love this kind of training

[osu5312]

ZV6-kUK8goM
You run the ball very well, but, IMO, you need to lower your center of gravity. A lot of times when you run you are relying on your strength, at the next level those guys will be just as strong, or stonger than you.

[moose45]

Week 3


Monday-ME Upper


Bench
45x10
135x8
225x5
245x3
275x3
280x3 PR!!!


Chin Ups
BWx20
BWx15


DB Rows SS RDF
60lbs x 8 SS 20lbs x 10
60lbs x 8 SS 20lbs x 10
60lbs x 40 SS 20lbs x 10


Shrugs
295x8
295x8
295x8


Barbell Curls
65x15
65x12
65x12
65x12

Summary
Pumped, I finally got 280x3. It was a great workout. Lots of guys in the weight room now, I got them pushing hard, lots of gains are being made.


Awesome Stuff



Vd3sNvKC_jU

[PCFootball24]

Strong bench man, good job. I'm about to start WS4SB3 so do you mind if I follow what you're doing with a few changes?

[sackman30]

ray ray

[moose45]

Strong bench man, good job. I'm about to start WS4SB3 so do you mind if I follow what you're doing with a few changes?

Yeah man go for it, I don't mind. Right now I am doing the same program I have the rest of the football team on, when I switch up (week 5), it will be more specific to my position.


ray ray


Gotta love him.

[PCFootball24]

Yeah man go for it, I don't mind. Right now I am doing the same program I have the rest of the football team on, when I switch up (week 5), it will be more specific to my position.




Gotta love him.

Thanks man

[moose45]

Week 3


Friday-ME Lower


Squat
45x10
135x8
225x5
315x5
345x3
405x1

Walking Lunges
155x10 each leg
155x10 each leg
155x10 each leg

Romanian Deadlift
275x8
275x8
275x8
275x8



Summary
Terrible workout. I'm not feeling it today. The football guys benched...idk mannnn I'm angry.


Awesome Stuff

[PCFootball24]

I have a question about the program. On ME Upper days, why are chin ups the supplemental exercise? Why not a DB Bench variation?

[moose45]

I have a question about the program. On ME Upper days, why are chin ups the supplemental exercise? Why not a DB Bench variation?

I use chin ups because I feel that my back is lagging (which it is)...I would suggest you just pick a weak point you have and work on that. Another weak point for me is incline, but I attack that on my RE Upper days.


Hope that helps

[PCFootball24]

My lockout on bench is weak, so I think I'll do DB Floor Presses. My back is bad too, but lat pulldowns, chins, RDF, and rows will take care of that

[BEhave]

looking strong bro.

I got a question. Do you still feel pain from your hip injury? I've had pain around my groin area where my upper leg meets my hip. Is that where you had your injury? If so, how did you take care of it? How often did you see your pt? any tips for this thing?

[moose45]

looking strong bro.

I got a question. Do you still feel pain from your hip injury? I've had pain around my groin area where my upper leg meets my hip. Is that where you had your injury? If so, how did you take care of it? How often did you see your pt? any tips for this thing?

Yes, it sucks...and yes its in that area. I am currently just making sure to stretch every day and do lots of mobility work for that area. It seems to be helping a lot.

[moose45]

So I was at football camps this week. First was a UMD team camp. It was a great time, and I learned a lot. Next was the NDSU camp. This was more of a recruiting camp. The schools that are recruiting me were there. MSU, BSU, SCSU, and some of the D3 schools were there. The MSU coach was working with the LBs so he got to see what I was made of and he said he loved it. We had one on ones and I dominated guys that ran there 40 yard dash way faster than me. My pass coverage also earned me a lot of respect from the D3 coach that was coaching that one on one drill. He said I have a really good shot of getting a scholarship at a D2 school and that I should just keep working hard.

[WakeNBake]

So I was at football camps this week. First was a UMD team camp. It was a great time, and I learned a lot. Next was the NDSU camp. This was more of a recruiting camp. The schools that are recruiting me were there. MSU, BSU, SCSU, and some of the D3 schools were there. The MSU coach was working with the LBs so he got to see what I was made of and he said he loved it. We had one on ones and I dominated guys that ran there 40 yard dash way faster than me. My pass coverage also earned me a lot of respect from the D3 coach that was coaching that one on one drill. He said I have a really good shot of getting a scholarship at a D2 school and that I should just keep working hard.

atta boy!

do you think you could pm, or just post in here some speed-agility/field work to do for o/d line?
I think I have a solid workout but thats just me?

[Redjb]

Subbed. Just starting WS4SBIII myself.

[moose45]

atta boy!

do you think you could pm, or just post in here some speed-agility/field work to do for o/d line?
I think I have a solid workout but thats just me?

When I get time I will!!!
It may take a while


Subbed. Just starting WS4SBIII myself.

Sweet man, its a great program.

[moose45]

Its been a long week!

I still am hitting my training sessions hard, but I have been working 15 hour days this week and there isn't much time for me to do anything...

[Squatsticles]

So I was at football camps this week. First was a UMD team camp. It was a great time, and I learned a lot. Next was the NDSU camp. This was more of a recruiting camp. The schools that are recruiting me were there. MSU, BSU, SCSU, and some of the D3 schools were there. The MSU coach was working with the LBs so he got to see what I was made of and he said he loved it. We had one on ones and I dominated guys that ran there 40 yard dash way faster than me. My pass coverage also earned me a lot of respect from the D3 coach that was coaching that one on one drill. He said I have a really good shot of getting a scholarship at a D2 school and that I should just keep working hard.

Hey. What session did you go to for UMD? We were there for the first one.
And I'm assuming you've talked to coach Weise??

[desteph]

Hey moose- For your chinups, instead of doing two sets, turn that into 5x10-15reps and once you can hit 5x15 drop back down to 5x10 and add extra weight...you should try to get 50 reps of chinups/pullups a week if you want them in your program for maximum efficiency. just a suggestion. your doing good work man.

[moose45]

Hey. What session did you go to for UMD? We were there for the first one.
And I'm assuming you've talked to coach Weise??

The team camp, the first one. I was on the "all stars"

Where you from???

[moose45]

Hey moose- For your chinups, instead of doing two sets, turn that into 5x10-15reps and once you can hit 5x15 drop back down to 5x10 and add extra weight...you should try to get 50 reps of chinups/pullups a week if you want them in your program for maximum efficiency. just a suggestion. your doing good work man.

Thanks man Ill def try it.

[Enyi]

Sup minn brah. What high school you go to? I graduated from Lakeville north 09.

What schools you thinkin about goin to? Is UMD still your favorite? How was the NDSU camp , UMD camp?

Im gonna be transfering to NDSU next spring and I am gonna try walkin on there.

[maddenman003]

In! good work man!!

[Squatsticles]

The team camp, the first one. I was on the "all stars"

Where you from???

Northwestern. I dont think we ever played you guys, even in king of the hill?

[moose45]

Northwestern. I dont think we ever played you guys, even in king of the hill?

Nah I don't think we ever played you guys either. I was in the towel pull, if ya saw that? Were you?

[Squatsticles]

Nah I don't think we ever played you guys either. I was in the towel pull, if ya saw that? Were you?

Yeah, I lost to the kid that won. I was in the group with Coach Lue

[moose45]

Yeah, I lost to the kid that won. I was in the group with Coach Lue

Aight yeah I was with him too, I won the first round then lost to a chubby guy...haha.

[moose45]

Week 6


Monday-ME Upper


Close Grip
45x10
135x8
185x5
205x5
225x5
235x5


Reverse Grip Bench
135x15
135x15

BB Row SS DB Power Clean
135x12 SS 35x10
135x12 SS 35x10
135x12 SS 35x10
135x12 SS 35x10

Trap Bar Shrug
245x10
245x10
245x10

Zottman Curls
30x12
30x12
30x12
30x12

Summary
Do work.


Awesome Stuff

[DriveMyWhey]

how did you get to the camps? did you use your car or your parents drove you to these places?

[moose45]

My parents drive me to the far ones, I drive to the close ones.

I had SCSU today and the coaches really loved me. It was fun too.

[moose45]

Mankato State tomorrow. Should be fun, lots of testing. If I get the results I'll post em here.

[moose45]

MSU was great, they also liked me a lot.


I'll post my bests from the camps I attended.



Pro Agility: 4.4 (UMD)
Vert: 33.5" (SCSU)
Broad Jump: 8'8" (UMD)
40 yd laser: 5.0 (UMD) 5.2* (SCSU *2nd fastest LB at camp with this time.)
Bench: 225x10 (MSU)
20 yd laser: 3.1 (MSU)


Overall, I just need to get my speed back up to where it was before I injured my hip flexor. Otherwise I did well. My LB skills have gotten so much better from the camps!!! I also got a video of a competitive drill we did, I'll try to get it up later.

Back to training on Monday!!!

[moose45]

tEBiUxrERz8

Here it is. It was a fun competitive game we played at SCSU. You basically just have to get past 2 guys and touch the last one.

[TheHitStick]

Was that you dominating on everything in that video lol

[moose45]

Was that you dominating on everything in that video lol

YUP!...They started callin me purple people eater. Man it was a fun time. I also got to show my insane blocking skills :P

[maddenman003]

Holy crap moose your a beast!! Your a linebacker right? That's what I'm going to play in college this year,I hope!

[moose45]

Holy crap moose your a beast!! Your a linebacker right? That's what I'm going to play in college this year,I hope!

Thanks...and yes! Inside Linebacker!

Where you plannin on playing at??

[maddenman003]

Thanks...and yes! Inside Linebacker!

Where you plannin on playing at??

Just a community college here in Iowa! How are old are you? And where do you play?

[BenT]

that's an awesome video mate.. nice work!

[PCFootball24]

What college are you leaning toward?

[moose45]

Just a community college here in Iowa! How are old are you? And where do you play?

Nice man! I'm 17, I'll be a senior in highschool this year and I play for Floodwood. We are a 9 man team. YES! 9 man.


that's an awesome video mate.. nice work!

Thank you sir.


What college are you leaning toward?

Mankato or UMD.
I have a good enough ACT score to wrap up most of the costs of college in academic scholarships, so a small atheletic scholarship will give me a full ride.


Mankato State University
-
Top of the Line Facilities (Fields, Weight Rooms, etc.)
Good LB Coach
My major (Exercise Science) with a good program with all new sports science ect buildings
Classy school
5 hours away from my current home

Univeristy of Minnesota Duluth
-
Nice Facilities
Great LB Coach
My major with fairly good buildings and a good program
2008 D2 National Champs
Classy school
1 hour away from my current home



So thats what I'm leaning towards right now. Saint Cloud State was fun, and I do consider them, but they are a big...and I mean big party school. Thats not my thing.

[maddenman003]

Dude your an absolute beast for 17!! Thts awesome bro!! Keep it up!

[moose45]

Dude your an absolute beast for 17!! Thts awesome bro!! Keep it up!

Thanks bro, I wish my parents woulda kept me back a year! haha. Most of the athletes I meet at these camps are already 18 or 19. It is madness.

[maddenman003]

Thanks bro, I wish my parents woulda kept me back a year! haha. Most of the athletes I meet at these camps are already 18 or 19. It is madness.

yeah but you definately hold your own especially at 17! I wish I woulda had a solid regimen when I was younger! Congrats on your current success tho!

[moose45]

Week ???


Monday-ME Upper


Towel Bench
45x10
135x8
225x5
245x3
265x3
270x3


Chin Ups
BW+35x5
BW+30x5
BW+30x6
BW+25x8

DB Rows SS RDF
60lbs x 10 SS 30lbs x 8
60lbs x 10 SS 30lbs x 8
60lbs x 10 SS 30lbs x 8



Front Raises
20x10
20x10
20x10
20x10


DB Hammer Curls
30x12
30x12
30x12
30x12

Summary
Decent day of lifting. Very tired thoughhh!


Awesome Stuff

[TheHitStick]

Wtf is Towel Bench haha

I lol'd when the rusher pulled you down after he couldn't get past you.

[moose45]

Its basically just like a 2 board press...haha.

Yeah he was pretty crabby after that happened.

[DriveMyWhey]

get at it broseph, my parent's wouldn't drive me anywhere(no crying, lol).

i liked the first drill attempt, you laid his ass on the ground.

[at0micfly]

Keep it up man! Rep for being a badass football player

[1and0nly]

tEBiUxrERz8

Here it is. It was a fun competitive game we played at SCSU. You basically just have to get past 2 guys and touch the last one.

F**king beast. You're playing with children lol. keep up the good work dude

[maddenman003]

Dude how long have you been doing the ws4sb? I started last year but have been cycling it with vsrietions of exercises and different programs sometimes.

[moose45]

get at it broseph, my parent's wouldn't drive me anywhere(no crying, lol).

i liked the first drill attempt, you laid his ass on the ground.

Thanks man. And thats not cool about your parents. It was nice to be able to sleep on the way home from a long day at camp! lol


Keep it up man! Rep for being a badass football player

Thanks man.


F**king beast. You're playing with children lol. keep up the good work dude

Haha, and these kids at the camp are a lot bigger than the kids on my team and the kids that play in my conference...gonna be a fun year.


Dude how long have you been doing the ws4sb? I started last year but have been cycling it with vsrietions of exercises and different programs sometimes.

Since football season ended. Lol. I made excellent gains in size and strength on it this winter, but I changed it up when I needed to work on my speed. It is still working great.

[moose45]

Did field work today. It was a great workout.

Since I run the football workouts at my school I had like 7 guys doing it with me. I had form work, cone drills, bag drills, tire flips, and sled pulls today. Worked em good!

[DriveMyWhey]

Thanks man. And thats not cool about your parents. It was nice to be able to sleep on the way home from a long day at camp! lol




oh, they don't give me the car either, so basically i'm missing out on all camps, i basically missed most of them, makes recruiting kinda harder, don'tcha think?

[moose45]

oh, they don't give me the car either, so basically i'm missing out on all camps, i basically missed most of them, makes recruiting kinda harder, don'tcha think?

Welll yeah a little bit. If you can get enough recognition and stay in contact with some coaches this year you will be fine.

[PCFootball24]

Did field work today. It was a great workout.

Since I run the football workouts at my school I had like 7 guys doing it with me. I had form work, cone drills, bag drills, tire flips, and sled pulls today. Worked em good!

That's awesome bro, I hope our S&C coach is knowledgeable this year. I'd loving having you coaching our team haha

[moose45]

Week ???


Monday-ME Upper


Bench
135x10
135x8
225x5
245x3
265x3
255x3


Bench
185x16
185x6

Croc Rows
60x40 Left
60x35 Right



Towel Shrug
*Wrap two towels around bar, and hold towels, grip work!
205x10
205x10 *Towel rips* D:
205x10 *New towel*
205x10

EZ Bar Curls
50x12
50x12
50x12
50x12

Summary
UGHHHH DUR GRRRR URRRRRGGGGG.


Awesome Stuff

[TheHitStick]

Eyy I don't know if you're trying to go D1 or not (I think I saw earlier you're mainly going for D2). The college I'm going to has a brand new football team (started up last year for the first time in forever) and they went I think 7-2 for their first year.

It's called Old Dominion University and it's D1-AA and they're a solid team. I think you could defiantly have a shot there at linebacker since you're around their size.

[moose45]

Went to BSU today for a recruiting showcase informational thing. The school looks nice and now I understand the recruiting process.

[beertank23]

Hard work always beats talent when talent doesnt work hard

I like that saying brah.

[moose45]

Captains Practice Week 1


Field Work


Monday
I was gone, at BSU. But just to clarify, I essentially run our captains practice and off season training by myself but my paps does help some, so I'm thankful for that.


Tuesday
Warm Up
All to 20 yr line jog back.
-Jog
-High Knee Cradle Hold
-Back Cradle Hold
-Ankle Cradle Hold
-Lunge Twist
-High knees
-Butt kicks
-Shuffle & Shuffle Back
-Karaoka & Karaoka back
-Back Pedal
-25 Jumping Jacks
-3-4 minutes stretching on your own

Drills (as a group)
Bags
-Shuffle and Sprint out
-One in every, sprint out
-Two in every, sprint out
-One legged hop
Cones
-Box Drill

Sprints
-5 20 yard sprints

Position Specific

DB/LB

Stance
Movement from stance
Dip and Rip
Rings
Pass Drop and Breaks


RB/WIDEOUTS/TE/QB

Stance
Movement from stance
Holes
Patterns
Shuttle Drill
Concentration Drill

LINEMEN

Stance
Coming out of the stance low
Explosion of hips through stance
Block Angles Pass Run
Bags, Wide Feet Low base
Pull
Rip, Swim
Play Calls

MEET ON FIELD FOR END OF PRACTICE
15 - 20 yard sprints 15 sec rest.
200 yard jog
Stretch

Session Length: 1 hr 15 minutes

Wednesday
Warm Up
All to 20 yr line jog back.
-Jog
-High Knee Cradle Hold
-Back Cradle Hold
-Ankle Cradle Hold
-Lunge Twist
-High knees
-Butt kicks
-Shuffle & Shuffle Back
-Karaoka & Karaoka back
-Back Pedal
-25 Jumping Jacks
-3-4 minutes stretching on your own

Drills
Bags
Shuffle
Shuffle Stop Shuffle
Shuffle Stop Shuffle Turn and and Sprint

Offense
Holes
Plays (took the majority of the time)

Tempo Runs
10 - 80 yards at 80%

Stretch



Awesome Stuff

[moose45]

If you want me to elaborate on any drills just ask.

[moose45]

Week 1 In-season Training


Monday


Bench
45x10
135x8
185x5
205x5
235x10

Squat
135x10
205x8
255x5
275x5
305x12

Chin Ups
BWx10
BWx10
BWx10



Dips
BWx10
BWx8
BWx8



Summary
Started the 5/3/1 for football In-Season plan! Just getting used to it this week, still training my team. This will be the last week of captains practice, and then real practice starts, which will be basically the same thing. I'll try to post here more often, stuff is just really busy with work and practice and life in general. I am so pumped for the season though!!!


Awesome Stuff



jtByF-u6JbI

[moose45]

Week 1 In-season Training


Wednesday


Trap Bar DL
135x10
225x8
275x5
345x5
365x8

Military Press
65x10
95x8
115x5
135x5
145x6

GHR
BWx10
BWx10
BWx10



Sit ups
10lbs x 15
10lbs x 15
10lbs x 15


Summary
I like these workouts, only took 45 minutes, and I feel great. Idk if that weights are accurate because I didn't track this workout, nor the last.


Awesome Stuff



http://articles.elitefts.com/articles/training-articles/things-that-make-you-say-wtf/

[moose45]

First day of practice today. Sadly...my mother was rushed into the ER, so my dad was not able to come (he is the asst. coach). Because of this, I was asst. coach today and ran some of the testing and drills and such. I did not workout much today, except for the conditioning at the end, I did that. My mumma is doing ok.

[BEhave]

Good to hear your mom is doing ok

531 looks pretty awesome. I may use it in the future, or at least maybe i should read the book. Lifts looking strong btw

[DriveMyWhey]

moose i hope your mom will get back to 100%




are you sticking to 5/3/1 during the regular season too? i ran into a problem today with WS4SB. i was at my 3rd week of the cycle and I only hit 4 reps instead of the 5 i was supposed to get. can you check my log to see if my exercise selection was crappy or anything? it was a 5lbs increase from last week.




best wishes to your mom bro




by the way, do you know anything about winona state?

[moose45]

Good to hear your mom is doing ok

531 looks pretty awesome. I may use it in the future, or at least maybe i should read the book. Lifts looking strong btw


Yeah man its a great program, on paper, I def suggest you should read it. It was a page turner for me. :D


moose i hope your mom will get back to 100%




are you sticking to 5/3/1 during the regular season too? i ran into a problem today with WS4SB. i was at my 3rd week of the cycle and I only hit 4 reps instead of the 5 i was supposed to get. can you check my log to see if my exercise selection was crappy or anything? it was a 5lbs increase from last week.




best wishes to your mom bro




by the way, do you know anything about winona state?

I'm doing the 5/3/1 in season training yes.

I'll check your log out in a second.


Thanks



and yes they have contacted me but I was unable to go to their camp. They have a great program and quite a nice field. I would definitely look into them.

[DriveMyWhey]

I'm doing the 5/3/1 in season training yes.

I'll check your log out in a second.


Thanks



and yes they have contacted me but I was unable to go to their camp. They have a great program and quite a nice field. I would definitely look into them.

what i meant is are you going to do 5/3/1 during the OFF season too?


i'm getting a lot of heat from Minnesota state-moorhead, their last year's record is just crap. like 3-9 or something, what do you think? if i'm going to college i want to win, not just "have a great time while being in college".

[moose45]

what i meant is are you going to do 5/3/1 during the OFF season too?


i'm getting a lot of heat from Minnesota state-moorhead, their last year's record is just crap. like 3-9 or something, what do you think? if i'm going to college i want to win, not just "have a great time while being in college".

I'm really considering it right now, at least 12-16 weeks of 531.

Moorhead used to have a good program, and I'm not sure why they dropped off this year, but it may have to do with the conference, its super tough. But I def think you should go to a school that will win. Losing is not something I like and I'm sure you don't either.

[DriveMyWhey]

I'm really considering it right now, at least 12-16 weeks of 531.

Moorhead used to have a good program, and I'm not sure why they dropped off this year, but it may have to do with the conference, its super tough. But I def think you should go to a school that will win. Losing is not something I like and I'm sure you don't either.

i just checked their stats and they didn't have a winning season since 2003(that's when the archives end, so it's more than likely that they were losing before that too)


they'll be a last-resort school, or at least somewhere at that area because i've got some really good schools contacting me as well(chadron state, wayne state college - both top 30 d2 schools, old dominion - 9-2 at d1-aa)

[TheHitStick]

i just checked their stats and they didn't have a winning season since 2003(that's when the archives end, so it's more than likely that they were losing before that too)


they'll be a last-resort school, or at least somewhere at that area because i've got some really good schools contacting me as well(chadron state, wayne state college - both top 30 d2 schools, old dominion - 9-2 at d1-aa)

Go ODU with me brahhh I'm telling you their program is really good.

You too Moose.

Hope your madre gets better broham, so you had to coach...as a player? lol?

[moose45]

i just checked their stats and they didn't have a winning season since 2003(that's when the archives end, so it's more than likely that they were losing before that too)


they'll be a last-resort school, or at least somewhere at that area because i've got some really good schools contacting me as well(chadron state, wayne state college - both top 30 d2 schools, old dominion - 9-2 at d1-aa)

Haha my bad too there. Dude I would check out Wayne State. I've heard good things about them.


Go ODU with me brahhh I'm telling you their program is really good.

You too Moose.

Hope your madre gets better broham, so you had to coach...as a player? lol?

I think we should all go to UMD bros.


Lol yes I did, I was walking around with my clipboard and stopwatch.

[DriveMyWhey]

can you check my log for a second? thanks

[moose45]

WOooooooooooOOOo 2nd day of practice in the books.

I got to be a player today :D
It was a great practice. The team is really a family this year and it is looking good. The news even came down and talked to me and our QB and center. Pretty rad stuff seeing as we never get publicity lol. I HIT IT HARD TODAY! WOOOOO

[DriveMyWhey]

how's your mom?

[moose45]

She is doing good. She has an ovarian cyst that ruptured, but she will be good in like a week or so.

[moose45]

I WAS JUST ON TV! hahahha lollllzzzz

[moose45]

Day 3

Another great practice. :D

[moose45]

Day 4

Great practice again! Did some coverage stuff, the starting unit had 4 "pick six"s in 4 plays. I had one and our safety had the other 3. It was rad. The offense ran like 30 plays and we didn't give up a pass over 5 yards. :D

Here is our team on tv, they only really got footage of non starters :( sad face.

But I'm the homo who can't talk...lolz

http://www.fox21online.com/sportsvideo/floodwood-eyes-return-section-title-game-2010

[DriveMyWhey]

lulz

[moose45]

lulz

U like? lolzzzz

[DriveMyWhey]

the head coach's son is the senior quarterback? sounds like a ****ing script. what's your town's population?


man you guys look like a small team, you're the only one that had descent mass.


you've put a video so i thought i'd put ours:

http://www.whsfl.ca/
go to videos
then go to Nov 11, 2009 free press bowl.



personally i didn't do jack to help the team get to that bowl so i'm not saying anything but i just thought i'd share. i can't believe they called that **** "trash talking", that's no where close to what trash talking is, lulz we're grant park(white/blue)

[kbm12345]

Hey man very strong for 17. Just got a couple of questions i was hoping you could help me with. When you do ws4sb3 do you take the assistance exercises to failure? What i mean is say for d/bell rows, pick a weight that is your 10rm then do the sets 10 9 7 6, going to failure on all the sets. This is what i think might be f'ng me up, but i dono.

[DriveMyWhey]

Hey man very strong for 17. Just got a couple of questions i was hoping you could help me with. When you do ws4sb3 do you take the assistance exercises to failure? What i mean is say for d/bell rows, pick a weight that is your 10rm then do the sets 10 9 7 6, going to failure on all the sets. This is what i think might be f'ng me up, but i dono.

i know what he'll say, obviously no. you don't take that **** for failure on each set on each day, lol

[kbm12345]

i know what he'll say, obviously no. you don't take that **** for failure on each set on each day, lol

Haha thanks, now i know what has really been stuffing me up. When it says like 8-12 i always thought it meant just max out and hit whatever between those two.

Sorry if hijacked

[moose45]

the head coach's son is the senior quarterback? sounds like a ****ing script. what's your town's population?


man you guys look like a small team, you're the only one that had descent mass.


you've put a video so i thought i'd put ours:

http://www.whsfl.ca/
go to videos
then go to Nov 11, 2009 free press bowl.



personally i didn't do jack to help the team get to that bowl so i'm not saying anything but i just thought i'd share. i can't believe they called that **** "trash talking", that's no where close to what trash talking is, lulz we're grant park(white/blue)

Yeah QB sucks balls at QB but is a great safety so I don't hate on him. Our town has 503 pop.

Lulz. Yeah like I said tho, they didn't get any footage on our seniors and stuff. The one black kid we have was in the video though, he is a 235 lb RB, not too strong though and just a little slower than me.

I'll check yours out when I get home from practice duuuude.

And thanks for fielding that question lol.

[moose45]

Day 5

It was ok.

Haha pumped for next Saturday! We have some scrimmages.

[moose45]

Today was great. Got into some more full pad contact...hit some people, got a pick, the usual. Lifting tomorrow, prehabbing myself for the season.

[DriveMyWhey]

Today was great. Got into some more full pad contact...hit some people, got a pick, the usual. Lifting tomorrow, prehabbing myself for the season.

are you lifting before or after practice? if before how many hours are you reserving between the end of yo workout and the start of practice?

[moose45]

are you lifting before or after practice? if before how many hours are you reserving between the end of yo workout and the start of practice?

Before. It'll only be about 2 hours before practice on Mondays and 2-3 hours before on Wednesday. Its not...great, but thats how its gonna have to work with my school schedule. I'm dead after practice normally and Mondays are just film and light practice. Wednesdays are normally lighter, but still involve conditioning.

[DriveMyWhey]

Before. It'll only be about 2 hours before practice on Mondays and 2-3 hours before on Wednesday. Its not...great, but thats how its gonna have to work with my school schedule. I'm dead after practice normally and Mondays are just film and light practice. Wednesdays are normally lighter, but still involve conditioning.

do you guys have 2 a days?


we don't have 2 a days but i can tell that the practices are 10 times harder than last year, defiantly something has changed. we start our practice with the warm up and **** and then we do up-downs and buzzing our feet in between(how do they call that?) till our coach feels like stopping and then awesome drills. bags, 7 up, slaughter house, oklahoma drills. **** is awesome, we didn't do any of that last year. and now we also finish every practice with conditioning, we never did that, we did conditioning like 3x a week last year. so yeah. i think that i'll train 4 hours before, take a nap in between and maybe do some extra running(conditioning) after practice every couple of days.

[moose45]

do you guys have 2 a days?


we don't have 2 a days but i can tell that the practices are 10 times harder than last year, defiantly something has changed. we start our practice with the warm up and **** and then we do up-downs and buzzing our feet in between(how do they call that?) till our coach feels like stopping and then awesome drills. bags, 7 up, slaughter house, oklahoma drills. **** is awesome, we didn't do any of that last year. and now we also finish every practice with conditioning, we never did that, we did conditioning like 3x a week last year. so yeah. i think that i'll train 4 hours before, take a nap in between and maybe do some extra running(conditioning) after practice every couple of days.

Yeah we do our up-downs like that too...we call it chopping the feet, lol I like those a lot actually. He has a ball and points it down and we go down. Points it left, shuffle left. Points it back, backpedal, you get the idea...


Anyways, no we do not have 2 a-days. We condition daily at the end of practice and our drills can have a good bit of conditioning in them because of the small numbers at my school. My class schedule is basically 9-12 everyday so its really nice.

Our practices go like this:
Warm Up
Bags
Sled Push/Shiver
Offense Pos. Specific Drills
Defense Pos. Specific Drills
Full Offense Plays/Full Defense Plays
Conditioning
Stretch

[moose45]

WOOOOOO!

Jamboree on Saturday. I'm gonna get some film of it, maybe put together a little highlight if the footage is there. I'm pumped.

[DriveMyWhey]

WOOOOOO!

Jamboree on Saturday. I'm gonna get some film of it, maybe put together a little highlight if the footage is there. I'm pumped.

what's jamboree?

[moose45]

Its just like a bunch of teams. We take turns scrimmaging but its different.
For each team we play, we run 20 offensive plays, then switch, run 20 defense...

YUP!

[DriveMyWhey]

Its just like a bunch of teams. We take turns scrimmaging but its different.
For each team we play, we run 20 offensive plays, then switch, run 20 defense...

YUP!

lolwut

[moose45]

Exactly. Its just like a practice, except we don't have to worry about hurting our own players.

[DriveMyWhey]

beavers are awesome man

[moose45]

beavers are awesome man

lol BSU?

[moose45]

Here is a couple highlights from the jamboree thing today.

n2Xu1Li07Vk

First one I am lead blocking.
Second is just a hit.
Third is pass coverage.
Fourth is just a hit.
Last is a hand off to me.


WOOO.

We killed the teams we scrimmaged. I had a great time, made a bunch of tackles, tackles for losses, couple forced fumbles, and a couple fumble recoveries. We played 40 total offensive plays, and 40 total defensive plays.

[PCFootball24]

Moose, I trust your opinion man. Should I lift with the team over the summer, and almost be guaranteed a Varsity as a sophomore while making crappy gains, or lift by myself on my own program, make great gains, and possibly be stuck on JV? They think that if I don't lift with them I'm lazy

[moose45]

Moose, I trust your opinion man. Should I lift with the team over the summer, and almost be guaranteed a Varsity as a sophomore while making crappy gains, or lift by myself on my own program, make great gains, and possibly be stuck on JV? They think that if I don't lift with them I'm lazy

Can you talk to the coaches?

IF you can, I suggest you show the coaches your program and your goals. Then, the next time you have testing, you can show what you have been doing all summer.


What kind of program is your team on?

[PCFootball24]

Can you talk to the coaches?

IF you can, I suggest you show the coaches your program and your goals. Then, the next time you have testing, you can show what you have been doing all summer.


What kind of program is your team on?

The coaches are very stubborn about it. This is pretty much what the school's program looks like:

Monday/Wednesday

Bench 3x8
Triceps Pushdown 3x8
Alternating Incline DB Press 3x8
Front Squat 3x8


Tuesday/Thursday

Squat 3x8
Triceps Pushdown 3x8
Alternating Incline DB Press 3x8
Incline Bench 3x8


Completely serious, it's a great way to fry your CNS to hell and back

[moose45]

The coaches are very stubborn about it. This is pretty much what the school's program looks like:

Monday/Wednesday

Bench 3x8
Triceps Pushdown 3x8
Alternating Incline DB Press 3x8
Front Squat 3x8


Tuesday/Thursday

Squat 3x8
Triceps Pushdown 3x8
Alternating Incline DB Press 3x8
Incline Bench 3x8


Completely serious, it's a great way to fry your CNS to hell and back



Man, you'd think at your level in HS they would at least have a decent program.

Something tells me you would get to play varsity either way if you were what they needed though. I am leaning towards lifting on your own...

[PCFootball24]

Man, you'd think at your level in HS they would at least have a decent program.

Something tells me you would get to play varsity either way if you were what they needed though. I am leaning towards lifting on your own...

Yeah, the S&C coach left, school couldn't find a new one, so now the offensive coordinator just tells us what to lift.

I might lift on my own, shiit I could even start a log and link the coaches to it as a last resort.

[DriveMyWhey]

Here is a couple highlights from the jamboree thing today.

n2Xu1Li07Vk

First one I am lead blocking.
Second is just a hit.
Third is pass coverage.
Fourth is just a hit.
Last is a hand off to me.


WOOO.

We killed the teams we scrimmaged. I had a great time, made a bunch of tackles, tackles for losses, couple forced fumbles, and a couple fumble recoveries. We played 40 total offensive plays, and 40 total defensive plays.

at 1:00 look at the left defensive end... the ****?

[moose45]

at 1:00 look at the left defensive end... the ****?

FELTUS! hahaha...we always make fun of that kid...he was always in Floodwood during the summer.

[moose45]

Lifted Monday and Wednesday.

First game on Friday!!!

WOOOO pumped.

[moose45]

Well Friday night was quite the game...


52-0 at halftime. We killed them. Hahha. We put our 2nd string in at halftime.

So here are my stats:

Defense-MLB
Tackles-
6 solo
6 assist
12 total

Offense-RB
7 attempts
89 yards
1 td
1 fumble loss. FFFUUUUU...haha oh well.


Well anyways, this team was actually supposed to be good, and we killed them. It will be a fun year.

[DriveMyWhey]

any recruiting news?


do you know winona's record last year? their site doesn't show anything from last year, or any previous years actually


they're a ranked #23 and just won against carson-newman, which is is a pretty big program at the d2 level so i guess they're doing good

[moose45]

any recruiting news?


do you know winona's record last year? their site doesn't show anything from last year, or any previous years actually


they're a ranked #23 and just won against carson-newman, which is is a pretty big program at the d2 level so i guess they're doing good

Winona, Mankato, and Bemidji have all invited me to games.


Uh they were pretty good I believe. Not sure their exact record, I'll check my letters tonight when I get home.

[DriveMyWhey]

Winona, Mankato, and Bemidji have all invited me to games.


Uh they were pretty good I believe. Not sure their exact record, I'll check my letters tonight when I get home.

winona also invited me, yesterday actually.

[moose45]

winona also invited me, yesterday actually.

I don't plan on going to visit there, they just haven't sparked my interest, and I don't really have a reason why. lol

[DriveMyWhey]

I don't plan on going to visit there, they just haven't sparked my interest, and I don't really have a reason why. lol

do you think that not going there might cost me a scholly? there's no way i can come. missing school + practices and prolly a game is not something that i want.
he also wants me to tell more about myself, does he mean football wise or family wise? should i tell him about my family and ****z?


by the way moose are you registered with the NCAA clearing house? i'm not sure if i can take the SAT and only after that register with the NCAA clearing house.

[moose45]

do you think that not going there might cost me a scholly? there's no way i can come. missing school + practices and prolly a game is not something that i want.
he also wants me to tell more about myself, does he mean football wise or family wise? should i tell him about my family and ****z?


by the way moose are you registered with the NCAA clearing house? i'm not sure if i can take the SAT and only after that register with the NCAA clearing house.

If they invite you on an official visit I strongly suggest you go for that. Otherwise I do not think missing an unofficial visit will hurt you too much.

He probably means both. The recruiters I talk to always ask like if I have a job or what majors I'm looking at etc, they also ask about the season, team etc.

Yes I am registered.

[DriveMyWhey]

If they invite you on an official visit I strongly suggest you go for that. Otherwise I do not think missing an unofficial visit will hurt you too much.

He probably means both. The recruiters I talk to always ask like if I have a job or what majors I'm looking at etc, they also ask about the season, team etc.

Yes I am registered.

did you take the SAT already? damn

[moose45]

did you take the SAT already? damn

I took the ACT, its what we have in MN.

[moose45]

http://www.youtube.com/watch?v=cVHzGg5uNM4

cVHzGg5uNM4

[moose45]

Game tomorrow.

Supposed to be an easy game...but don't worry, I will punish them to the best of my ability until I am taken out.

[moose45]

We won 52-0


Defense-MLB
Tackles-
11 solo
4 assist
15 total

Offense-RB
3 attempts?
1 td
1 fumble...again. FFFUuuuu


Ok so this game I did very good at LB and lit guys up almost every play. This would be a game tape I'd send to colleges.


Anyways, story time. On offense I got the ball on a handoff and ended up fumbling the ball. I freaked out, ripped my helmet off and threw it. Yes mad. So apparently you can be ejected and suspended for a game for doing that. Luckily, they didn't see it really. So anyways, I came back on defense and jacked the center up, the lead blocker, and then made a great form tackle on the back and injured him. Yes srs.


Anyways, I need to work on ball security but I don't really think RB is my calling. Sall good.
Hope everyone elses games go/went good.


Also messed up my ankle in the first quarter and probably made it worse throughout the game, so its pretty swollen right now. Sall good though.

[kfisherx]

It looks like you made it over the line 2 times. In any case you had 3 attempts as RB and 1 fb, 1 td.... what was the other?

I am assuming that you are the home team in the purple. It is weird to see the away team near the stadiums. Or is it the case that you guys do not have two jerseys ( for home and 1 for away) and you were away?

Carry the ball high and in front of you. Two hands when you get hit. Always two hands. :) I bet you already know all of that though. (easier said than done)

[moose45]

It looks like you made it over the line 2 times. In any case you had 3 attempts as RB and 1 fb, 1 td.... what was the other?

I am assuming that you are the home team in the purple. It is weird to see the away team near the stadiums. Or is it the case that you guys do not have two jerseys ( for home and 1 for away) and you were away?

Carry the ball high and in front of you. Two hands when you get hit. Always two hands. :) I bet you already know all of that though. (easier said than done)

It was like a 15 yard carry or something. I always fight for extra yardage and it gets me in trouble all the time.

We are purple for home games and white for away. Yes two jerseys lol.

I am drilling that concept hard again this week. Thank you.

[moose45]

http://www.youtube.com/watch?v=9TpPk3oR7Ks

9TpPk3oR7Ks


Check that out bros comments are welcome!

[Breakk]

I really like the way you play solid hitting none of that arm tackle bull****.

good log too, subbed.

[moose45]

Thank you.

I see you have a log now aswell. I will be checking it out and subbing soon I'm sure

[Breakk]

Cool, btw how is that 5/3/1 for football in season work out going for you? I'm planning on doing that too when my season starts (in Feb :()

[moose45]

Cool, btw how is that 5/3/1 for football in season work out going for you? I'm planning on doing that too when my season starts (in Feb :()

Very well actually!
My bench is way down as always but squat is not suffering too bad.
I always add in prehab exercises for the shoulders, football is so rough on them.
Man my season will be done by then :( haha

[moose45]

Week 2 In-season Training


Wednesday


Military Press
45x10
95x8
115x3
125x3
135x4

Deadlift
185x10
275x5
325x3
325x3
325x1
275x3




Summary
ISHHHH the two lifts I have weaknesses in ...on the same day! Oh well, I'm pumped to get these lifts up. It's basically my first time ever doing either of these lifts. Game on Friday, supposed to be a tough one. I am pumped.


Awesome Stuff

[moose45]

We won. Tough game, but we did it.

28-14

Wooo

I'll get my stats on here tomorrow.

[Breakk]

We won. Tough game, but we did it.

28-14

Wooo

I'll get my stats on here tomorrow.

Congrats on the win, are you going to have another highlight from this game?:)

[moose45]

Congrats on the win, are you going to have another highlight from this game?:)

Yeah I'll get one up sometime this week. I've been a little busy this weekend though.

[moose45]

I'm sick. NO time for life :( sad faces hahah

Hopefully I'll be good for Friday.

[moose45]

Got the W tonight!

We played 3-0 MIB, so it was expected to be a tough game.
We won 36-8
It was a good fight but we got the best of them.

[sekaonayr]

you are a fukinnn animal brah. mirin.

i might wanna make you a highlight vid once your seasons over.. im really good at stuff like that. im also gunna p.m you.. i have a lot of questions.

you got any colleges you wanna play for?

BUT GET THAT MILLITARY UP! thats my 4rm as well.

[moose45]

you are a fukinnn animal brah. mirin.

i might wanna make you a highlight vid once your seasons over.. im really good at stuff like that. im also gunna p.m you.. i have a lot of questions.

you got any colleges you wanna play for?

BUT GET THAT MILLITARY UP! thats my 4rm as well.

Thanks man.

That'd be pretty sick, I'll get back to you on that PM soon.

UMD, BSU, MSU-Mankato. D2 Schools are what I'm looking at.

I'm working on it!!! I just have never done deads or military presses :( and it shows. Can't wait to get those lifts up this offseason.

[sekaonayr]

you gunna try and get into the nfl?

also it says when i tried to reply to your pm that you have to clear your inbox / outbox before i can send it again.

[moose45]

If that opportunity presents itself then yes. Otherwise I'm wanting free college! lol.

Ok I deleted some of my messages.