Please reserve #89 for me next season.

[Spaghettii]

I want to become a wide receiver starter for varsity football next season (starting in only 5-6 months!). Never having played high school football before, this is going to be quite a challenge. I'm pretty sure I have a dislocated wrist right now as when I try to bench or overhead press, my wrist can't function, so I'm avoiding all upper body work besides pull-ups, knuckle push-ups and abs at the moment.

Current stats:

15
5'9 155lbs
Bench: ???
Squat: 235 3x5
Deadlift: 315
40 Yd. Time: 5.0
Mile: 7:00

Relaxed pic:

http://i251.photobucket.com/albums/gg312/I_Krispy_I/startrelaxed.jpg

Flexed pic:

http://i251.photobucket.com/albums/gg312/I_Krispy_I/startflexed.jpg

First workout starts today.

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[moose45]

You got some work to do, better hit it hard. Good luck.

[nickloporchio]

What Moose said,
also get that wrist looked at asap. srsly you can be an elite athlete without benching, incline or OHPing

[Spaghettii]

7 mile bike ride, to and fro the park
3 mile run, 25:27 mins.

notes: not bad. calves need endurance work. aerobically felt easy. felt like giving up but the possibility of that happening was zero.

[Spaghettii]

^^^above date should be 03/21/10^^^


Squat:

185 x 5
205 x 5
225 x 5
255 x 3

Pullups:

4 x 7


notes: not as motivated to lift as to run now.

[Spaghettii]

What Moose said,
also get that wrist looked at asap. srsly you can be an elite athlete without benching, incline or OHPing

i can or can't?

[moose45]

i can or can't?

I'm guessing he meant can't, as it is true.


You gotta get motivated for the weightroom man! Listen to your favorite music, watch big hits on tv or youtube, just do anything to get you pumped and hit it hard.

[Spaghettii]

I'm guessing he meant can't, as it is true.


You gotta get motivated for the weightroom man! Listen to your favorite music, watch big hits on tv or youtube, just do anything to get you pumped and hit it hard.
Time for resilience. I might have to start with the bar again on all upper body lifts, and just learn good form again on squats/deadlifts, starting from 135.

I'll talk to my mom about the wrist tonight when she gets home.

[moose45]

Check out elitefts.com
Check out Dave Tates form for bench.
Watch tons of RELIABLE videos of squat and dealift form.

Good luck to ya.

[Spaghettii]

Football and basketball throughout the afternoon
25 minute run on the treadmill (~7.0 avg mile pace)

notes: gonna try to avoid the treadmill as much as i can...luckily the gym i go to has a boot legged track on the roof. just gotta measure the lap distance now.

[Spaghettii]

sort of rest, ran a little.

3 miles AT THE PARK tomorrow :D along with a 7 mile bike ride, hopefully.

[Spaghettii]

today and yesterday i ran routes and sprinted, catched the ball, and basketball respectively. i feel fatigued and dont know if its normal.

[Spaghettii]

saturday was a rest day.
yesterday i did 2 hours of basketball, which served as my cardio (i actually tried pretty hard in one of my games, but for around an hour i just kept practicing running from the 3 pt line and doing layups. also did some 30yd sprints.)
today i plan on weight lifting.

[Spaghettii]

throughout the afternoon, just biked and practiced my dribbling for basketball. friend decided he was going to the gym so i tagged along.

workout (in order)
ran a mile around a 6:30 minute/mile pace on the treadmill

squats:
bar 2x5
135x5
155x5
180x5
205x5
225x5

stairs: 3 floors up, 3 floors down x6 NONSTOP

notes: stairs felt slightly challenging.

[moose45]

Hey man, make sure you get on a program soon, you'll see great gains.

[Spaghettii]

Hey man, make sure you get on a program soon, you'll see great gains.
unfortunately i can't yet, since my wrist is still messed up.
the good news is that i got my physician to contact a hand surgeon.

[scott_donald]

why not do a squatting program... since you can do that...

and of course run!!!

[Spaghettii]

why not do a squatting program... since you can do that...

and of course run!!!
i'll find the smolov template. feel free to post a link to it.

edit: is it this: http://www.ontariostrongman.ca/Resources/training/smolovsquatcycle.htm

and is it really 9 sets of four, or four sets of 9 at the beginning?

[scott_donald]

4 sets of 9...

[Spaghettii]

4 sets of 9...
tons of basketball these past days. need to rest. maybe ill squat tomorrow.

[FB4ME]

Hit those Squats and Pull Ups hard man! Body weight and some lower body strength will do you a world of good. Goodluck!

[TheHitStick]

Why do you do such long distance crap? 7 mile bike rides? That doesn't make you a better football player.

Sprints
Agility
Plyometrics
Heavy Weights
Stretching
Eating Right

That stuff makes you a better football player, not that long distance crap.

[Spaghettii]

Why do you do such long distance crap? 7 mile bike rides? That doesn't make you a better football player.

Sprints
Agility
Plyometrics
Heavy Weights
Stretching
Eating Right

That stuff makes you a better football player, not that long distance crap.

1. 7 miles biking is not a long distance. if you think it is, reconsider your cardio level.
2. an NFL defensive end gave me this advice. this month, along with next month, i'm supposed to do 440 yard sprints, followed by 220, and then 110.


i do sprints, ****load of plyometrics if basketball counts (~4-5 days a week), friday i squatted 225 x 10 deep, and i definitely watch my diet.

all i need to work on is agility and stretching. i'll make sure to do that.

[TheHitStick]

1. 7 miles biking is not a long distance. if you think it is, reconsider your cardio level.
2. an NFL defensive end gave me this advice. this month, along with next month, i'm supposed to do 440 yard sprints, followed by 220, and then 110.


i do sprints, ****load of plyometrics if basketball counts (~4-5 days a week), friday i squatted 225 x 10 deep, and i definitely watch my diet.

all i need to work on is agility and stretching. i'll make sure to do that.

I didn't say I couldn't do 7 miles on a bike, I'm saying it's completely useless to become a better football player. You don't need that crap for "cardio" that's what sprints are for and sprinting intervals. You're just hurting yourself by doing long distance on a bike.

Basketball doesn't count as plyometrics. I'm talking about real plyometric exercises like box jumps, ect.

[Spaghettii]

I didn't say I couldn't do 7 miles on a bike, I'm saying it's completely useless to become a better football player. You don't need that crap for "cardio" that's what sprints are for and sprinting intervals. You're just hurting yourself by doing long distance on a bike.

Basketball doesn't count as plyometrics. I'm talking about real plyometric exercises like box jumps, ect.
then how else am i going to get to the park?

and i don't know how any good routine for plyometric exercises.

[TheHitStick]

then how else am i going to get to the park?

and i don't know how any good routine for plyometric exercises.

Geez I'm not talking about just the bike ride, if you need to do that to go to the park then go for it. I'm saying that running a mile or three miles on the treadmill, the roof, wherever you're doing it is useless.

I'm saying take out the mile running out of your training and replace it with sprints and stuff. Take long distance out of your actual training.

http://lmgtfy.com/?q=Plyometric+workout

[Spaghettii]

Geez I'm not talking about just the bike ride, if you need to do that to go to the park then go for it. I'm saying that running a mile or three miles on the treadmill, the roof, wherever you're doing it is useless.

I'm saying take out the mile running out of your training and replace it with sprints and stuff. Take long distance out of your actual training.

http://lmgtfy.com/?q=Plyometric+workout
okay. i'll do 400m sprints and lower. sounds waaaay better? or should i lower the sprints to less distance?

[TheHitStick]

okay. i'll do 400m sprints and lower. sounds waaaay better? or should i lower the sprints to less distance?

This is why I don't really help people on their programs anymore, they're just dicks about it. Good luck with whatever you do.

[Spaghettii]

This is why I don't really help people on their programs anymore, they're just dicks about it. Good luck with whatever you do.
no. im not being a dick.


this is why i stopped using sarcasm via the internet. ****

[TheHitStick]

no. im not being a dick.


this is why i stopped using sarcasm via the internet. ****

"sounds waaaay better?"

sounded like sarcasm to me. whatever bro, just do what you want, I was just trying to give some tips.

[Spaghettii]

"sounds waaaay better?"

sounded like sarcasm to me. whatever bro, just do what you want, I was just trying to give some tips.

http://g.imagehost.org/0474/FUUUU.jpg

it's called emphasis

[Spaghettii]

"sounds waaaay better?"

sounded like sarcasm to me. whatever bro, just do what you want, I was just trying to give some tips.
i just finished doing this:

7 mile bike ride (how else am i going to get to the park?)
1 mile run warm up (measured it - took 7:00 PR)
200 yd dashes x 4
300 yd dashes x 3
400 yd dashes x 2

rested ~3.5 minutes between each dash. was about to puke which is why i rested so long. other than that i gave it 90% effort.