Nick's Football log!

[nickloporchio]

I'm continuing my log from the PL section, I think sense I'm training for Football, I should log here. my 5/3/1 for the last few months is here

http://forum.bodybuilding.com/showthread.php?t=120681551

Anyway, heres a brief Bio. My names Nick, Just turned 18, Sitting around 230 lb's 6'2"
current stats
40 time- 4.75
Bench-270x1
Squat ( below parallel) - 415x1
Deadlift- 415x1

I have 5 months to prepare for football, wherever I play. I wasn't planning on playing college football, so i didn't pursue recruitment. But after leading my section in tackles and being all Valley player, I started believing I might be good enough. I'm probably playing D3 at Occidental College in Los Angeles, I'm big on academics, I wouldn't do D2 or D1 thing.

I Am going to use WS4SB2- I love strongman training, I'll post my first 2 workouts from it from the past few days.

3/15/2010

Bench- ME Upper
barx20
135x10
185x5
205x3
225x3
245x4
255x3 PR
185x15
185x9
My Endurance has gone to crap.

DB 1 Arm row/ Rear Delt Fly superset
3x10 on both

Hammer Curlz
4x15

CG bench
170x3x10

-----------------------------------------------------------------------------------------

3/16/2010- ME lower

Squat- below parallel
135x10
225x10
315x3
335x3
355x5
(add belt)385x3( prolly had another )

Romanian Deadlift-
275x10
295x10
295x10

Step up on 36" box, with 40 LB Db's
3x8

Ab Circuit
3 sets

20 minutes on bike

[spud1345]

Lets be honest here do you want to play college football?

If so heres what i would suggest personally

You got the size you got all the right size pack on 10 to 15 pounds of pure hard muscle stay away from fatty foods while you do this make sure you work on your speed which is very good for a guy of your size. I am guessing you play the line both O and D which means fire off that ball i am a very very undersized kid but i am so fast off the ball i dont get pushed around so what you got to do is get that first step work that dot board alot work the plyos get in the agility ladder and keep pumping those out

There is a differance in muscles used for football and strongman you got to look at that you got to devot be a student of the game focus and focus sleep man stay away from the bad **** my coaches tell me in wrestling and in football the three B's that will wreck a athlete Bud(weed) beers and bitch stay away from that **** and keep your head up

[moose45]

In on this! Hit them weights hard man!

[nickloporchio]

Lets be honest here do you want to play college football?

If so heres what i would suggest personally

You got the size you got all the right size pack on 10 to 15 pounds of pure hard muscle stay away from fatty foods while you do this make sure you work on your speed which is very good for a guy of your size. I am guessing you play the line both O and D which means fire off that ball i am a very very undersized kid but i am so fast off the ball i dont get pushed around so what you got to do is get that first step work that dot board alot work the plyos get in the agility ladder and keep pumping those out

There is a differance in muscles used for football and strongman you got to look at that you got to devot be a student of the game focus and focus sleep man stay away from the bad **** my coaches tell me in wrestling and in football the three B's that will wreck a athlete Bud(weed) beers and bitch stay away from that **** and keep your head up

The great thing about Westside, is my Strongman day could be strongman, DE lower, RE Lower, Another ME Lower, or football Specific, thats why its so attractive to me, just because im doing WS4SB2, doesn't mean I have to do strongman every workout, but thanks for the advice man, i need to pack on 10 more pounds

[nickloporchio]

3/17/2010

GPP/Active recovery

15 minutes dragging the sled
30 minutes low intensity cardio

[nickloporchio]

3/18/2010-

DB bench
50'sx10
65'sx19
65'sx17
65'sx15
* I might switch it up between this All out and DE Bench every once in a while, along with my strongman days and DE lower.

Negative Chin ups + Scarecrow superset
8 chins + 8 Scarecrowsx 4 sets

Clean+ Strict Press
135x10
145x8
155x8

Bicep Curls
4x12

Notes
good Workout, pretty tired from the supersets
I LOVE SCARECROWS, my shoulders havent felt this good in SO LONG.

[nickloporchio]

3/20/2010

Strongman events

Farmers Walk-
125lbs per hand
50 yard Zig Zag's -- 4 sets

Keg Toss-
5 Tosses

Sled Tug-O-War Row-
100 ft, 65 lbs x 2

Cut the workout short, had to make a sign for my girlfriend asking her to prom, we've been together for like a year, but nothing like being cute! lol

The Dimensions were like 4 feet by 3 feet, it took like 4 hours, plus i ate alot of the mix after, so i got my cals for the day.. haha

http://img687.imageshack.us/img687/165/23481106502116040335100.jpg

[moose45]

Haha, dude thats pretty rad/creative. My lady isn't allowed to go to prom because of some shenanigans...but we've been together for like a year as well. Congratz bro. Now I really want some rice crispys...

[nickloporchio]

3/22/2010- RE Upper

bench-
Red Short band+ Bar x 10
Red Short band +50lbs + bar x 20
Black Short band + 20 lbs + bar x 20
Black Short band + 30 lbs + bar x20

Pullups + Scarecrow SuperSet-
8 Reps Each x 4 sets

DB Military-
55's x 12
65's x 10
65's x 8

Zottmann curls-
3x10

DB Grip Holds-
135lb DB's x 30 seconds x 2 sets

[moose45]

Hey man I saw you liked scarecrows so I did em today, they are great! Haha, nice workout man.

[nickloporchio]

Yeah.. I haven't found something that has rehabed my cuff as well, my shoulder has never felt this good. On 5/3/1 you used bench and military as ME movements weekly, and I did little rotator work, and I hurt my cuff bad during the season..fack I love them.

[nickloporchio]

3/23/2010- ME Lower

Squat
135x12
225x5
315x3
365x1
385x1
425x1

TKE's
4x10

Pull Thru's
4x10

Weighted Abs
3x10

[moose45]

Big squat bro, nice work.

[federaldb59]

Good squat numbers. why the tke though? normally these are done for prehab/rehab

[nickloporchio]

Yeah, I like to do Prehab, Sophomore year my knees got pretty unhealthy and I damaged a meniscus, from then on I dont mess around with my knees if im going to squat big

[federaldb59]

Yeah, I like to do Prehab, Sophomore year my knees got pretty unhealthy and I damaged a meniscus, from then on I dont mess around with my knees if im going to squat big

Gotcha I was just wondering because normally people do them before the squat, but whatever helps.

[nickloporchio]

Yeah, understandable, sometimes I'll prehab them before squat if I noticed something weird that day, or after if my knee gets cranky while squatting.

[moose45]

Hey brah got any updates?