My Journey To College Football [Archive]

alextheassassin

10-27-2010, 10:26 AM

I played defensive line in high school, I graduated two years ago (2009, so I played in '08). I have been keeping in shape and lifting as a hobby since I finished high school, and I miss football and have decided to play for a junior college, I have about 5-6 months to get ready. I will be using Jim Wendler's 5/3/1 for the whole time, while mixing up my assecories.

My current stats are as follows:
Height: 5'9
Weight: 265lbs
225 bench test: 17reps
Max Bench: 320
Max Squat: 425
Max Deadlift (Trap Bar): 555
Max Military: 230 (calculated from 185 with 8 reps)
40yrd dash: Not Tested
Shuttle: Not Tested
3 Cone Drill: Not Tested
Verticle Jump: Not Tested

My goals to enter football with:
Height: Same
Weight: 230
225 Bench test: 25
Max Bench: 385
Max Squat: 500
Max Deadlift (Trap Bar): 600
Max Military:245 (non calculated)
40yrd Dash: 4.9 or Under
Shuttle: IDK
3 Cone: IDK
Verticle Jump: 20-25in

So with my height/weight being undersized, I am probably not going to get looked at by a 4 year for defensive line, so do you guys think I should stay at 250-260 and play at nose or should I lose the weight (get to 220-230) and play defensive end/ hybrid blitz backer, hell, maybe I could play full back?

alextheassassin

10-28-2010, 02:28 PM

I started this thread in the middle of my deload, so on monday I will start posting my workouts and such.

alextheassassin

11-01-2010, 09:17 PM

Todays Workout 11/1/2010:
Bench Press:
5-195
5-225
5-255, I got 10 reps.

Close Grip Bench Press:
5x5 with 205lbs.

Dumbbell Incline Press:
5x5 with 85lbs.

German Volume Training (I will abbreviate it G.V.T. in the future) Dips:
10x10 with 1 min rest.

Straight Bar Tricep Pushdown:
3x12 50lbs

After lifiting I went to the track to do agilities, I did 10 shuttle runs with about a minute rest, and 10 3-cones drill runs with about a minute rest. Felt a little stiff.

Notes: Overall it was a very good lift, I love the 5/3/1 workout because every workout your breaking PRs and you are contiually gaining. This time last year I could only get 255lbs on the bench press for about 3-5 reps, and now I can get it 10 ten. My triceps got a great workout, although they are now cramping a lil. Can't wait for tomorrow.

Any imput, suggestions, or comments would be appriciated :)

alextheassassin

11-02-2010, 08:46 PM

Todays workout 11/2/2010:

Deadlift (I use a Trap Bar it better for legs):
5-325
5-375
5-425, got 11 reps form wasn't the best after about the 8-9th rep.

Snatch Grip Deadlift:
5x5 with 225

Good Mornings:
3x10 with 135

GVT Leg Curls:
165lbs

Notes: I was pretty beat after my last set of deadlifts. I probably need to eat more during the day. But overall it was a pretty solid lift.

alextheassassin

11-03-2010, 09:19 PM

P90x yoga today, totally legit, fell fresh and reguvinated. Can't wait to lift tomarrow.

Vultira

11-03-2010, 09:29 PM

Why not linebacker? short but 230 would work

alextheassassin

11-04-2010, 10:54 AM

Why not linebacker? short but 230 would work

Ya I am leaning more towards that, because I am to short to play defensive line. At 220-230lbs that would be pretty good size for a backer, and at the school I'm gonna play for thay have a position that is a blitzing linebacker that lines up at different places and blitzes every down I think that would be a good spot for me my first year and then maybe eventually move to a more conventional linebacker position.

alextheassassin

11-04-2010, 09:31 PM

Todays Workout 11/4/2010:

Military Press (I do seated when I do my military):
5-130
5-150
5-170, I got 10 reps.

Seated Dumbbell Press:
5x5 with 75lbs dbs

DB Shrugs:
5x10 with 80lb dbs

DB Rows:
5x10 with 80lb db

Seated Row:
5x5 200

Straight Arm Lat Pull Down:
5x10 50lbs

50 Dips to Finish- Just a total, not straight through.

Notes: Awesome lift, best in a while, energy levels where great, kept the rest periods shorts. Everything went great. I think it was because I am actually starting to pay attention to when and what I am eating. I cant wait to get back at it tomorrow, squat day!

sekaonayr

11-06-2010, 06:04 PM

very very very VERY impressive stats. nice job! you can definetly do this!

alextheassassin

11-07-2010, 10:24 AM

very very very VERY impressive stats. nice job! you can definetly do this!

Thanks man, I really appreciate.

alextheassassin

11-07-2010, 10:39 AM

Friday Workout 11/5/2010:

Squat:
5-260
5-300
5-340, I got 15 reps! Totally stoked on this PR

Calf Raises:
3x25 with 80lb db

Notes: Had to have a quick workout, had busy work and school schedules, that bummed me out, I wish I could just lift all day everyday, well I gues thats what heaven is lol. Also saturday and sunday are rest days for me. Can't wait for Monday, bench day, I love 5/3/1.

alextheassassin

11-08-2010, 09:20 PM

Todays Workout 11/8/2010:

Bench Press:
3-210
3-240
3-270, I got 7 reps

Close Grip Bench Press:
5x5 with 205

Incline Dumbbell Bench Press:
5x5 with 90lb db's

50 Dips:
Not Straight through

Straight Bar Tri Push Down:
5x10 with 60

Notes: I had a fantastic workout today, I ate good during the day and hydrated as well. I wanted 1 or 2 more reps on that bench but 7 aint bad, thats another reason I love 5/3/1 because I was only supposed to get three in theory so 7 is great. Got deads tomorrow I am excited for it.

alextheassassin

11-09-2010, 07:49 PM

Todays Workout 11/9/2010:

Deadlift:
3-350
3-400
3-450, I got 9 reps

DB Rows:
5x10 with 85lb dbs

Seated Row:
5x5 with 200

Straight Arm Lat Pull Down:
5x10 with 50

Face Pulls:
5x10 with 50

Jump Rope HIIT:
10 Min Total, 20sec fast, 40 sec slow.

Notes: Today was a good workout, if anyone is wondering why I do back on deadlift days, I like to alternate my acessories each week I do dead lifts, so last week when it was deadlift day I did legs, this week I did back, next week I will do legs. I was happy getting 9 reps on the deadlift, although I wanted ten lol. So tomorrow I will take it easy, maybe do arms and cardio, & get ready for military press. Great week so far.

alextheassassin

11-15-2010, 09:17 PM

Haven't posted in a while, last week got kinda messed up, had a lot going on.

Workout 11/12/2010:

Military Press:
3-140
3-160
3-180, I only got 6, I was kinda disappointed

Seated DB Press:
5x5 with 80lb dbs

DB Shrugs:
5x10 with 80lb dbs

50 dips:
Again, not straight through, but I am definetly feeling stronger.

So I couldn't finish my 3's week until today (monday)
Todays Workout 11/15/2010:

Squat:
3-280
3-320
3-360, I got 10, I felt I could have gotten more but some jackass bumped my f**king bar and I got through off and just racked it.

GVT Squat:
With 225lbs

Leg Curls:
5x10 with 160

Jump Rope HIIT to finish off

Notes: I got a little off track, but everything is great so far, I will do 5/3/1 for tue, wen, thurs, and friday with no break in between and I will be caught up.

alextheassassin

11-16-2010, 08:26 PM

Todays Workout 11/16/2010:

Bench Press:
5-225
3-255
1-285, I got 6.

Close Grip Bench Press:
5x10 with 135

Incline DB Bench Press:
5x5 with 95lb dbs

Dips:
100, not straight through

Notes: Today was alright, I wanted a rep or two on that bench but i'll take 6. I have to start eating more consistanly during the day, I felt zapped of energy. I was shocked how my triceps responded after moving from 5x5 to 5x10 on close grip, I thought that with 135 it would be that bad, it felt awesome. I might also switch my incline dumbbell bench press to either barbell 5x5 or staying with dumbbells and doing 5x10. My Dips are greatly improving, every workout they get easier. I am very stoked on my program so far. Got Deadlift tomorrow, lest set is 475lbs, my goal is eight reps, I got this :). Cant wait for spring ball!

ThiagoBarbosa

11-18-2010, 02:47 AM

alextheassassin

11-18-2010, 11:57 AM

I didn't know there was american football in england, is it a pro team or like a club?

alextheassassin

11-19-2010, 10:39 AM

Wen. Workout 11/17/2010:

Deadlift:
5-375
3-425
1-475, I got 9 reps, PR, Hell ya!

DB Row:
5x10 with 85lb dumbbells.

Seated Row:
5x5 with 200lbs, repped out on last set, got 12 reps.

Face Pulls:
5x10 50lbs

Notes: Had a fantastic workout, getting 9 reps of 475 was really exciting, I remember back in the day when I only got that once haha. I am very happy with my progression so far.

Thursday Workout 11/18/2010:

Military Press:
5-150
3-170
1-190, only got 4 reps.

EZ Bar Curls:
5x5 40lbs on each side.

EZ Bar GVT:
20LBS on each side.

Hammer Strength Jammers:
225 for reps. 1st set-13 reps, 2nd set-16 reps.

Notes: My military felt weak, I was disapointed. I had a bad diet day and had a bad workout. Had to make the workout fast didn't have a lot of time. I guess a lot of people are going to say 190 for 4 reps ain't bad but I need to make it better. I guess I just need to make sure I eat a lot everyday.

alextheassassin

11-19-2010, 10:50 AM

I just finished reading 5/3/1 for football. I am thinking of incorporation the speed, explosivness and conditioning work & cleans from the book, while still doing the older 5/3/1 style of lifting. I am just not a fan of lifting upper and lower on the same day (deadlift and back being an exception for me) & I don't want to only lift three days per week.

The speed, explosiveness and condition was definetly interesting to read, I think in January I will start incorporating that work along with cleans in my workout. I know the school I am going to, the strength coach is in love with front squats and cleans so I know I will have to start working on those when the time comes (January). I am so stoked for football, gonna tear it up!

alextheassassin

11-19-2010, 07:57 PM

Todays Workout 11/19/2010:

Squat:
5-300
3-340
1-380, I got 9 reps PR, I am making insane progress on what used to be my weakest lift.

GVT Squat:
with 230lbs

Leg Curls:
3x10 with, 160, 170, 180.

Agility Ladder.

Notes: Pretty solid workout, squating that much for that many reps felt awesome. Next week is supposed to be a deload week, but I might skip the deload week this time idk.

alextheassassin

11-22-2010, 06:50 PM

Todays workout 11/22/2010:

I decided to skip the deload week this cycle.

Bench Press:
5-200
5-230
5-260, I got 10 reps, another PR for this much weight.

Close Grip Bench Press:
5x10 with 145

Incline Dumbbell Bench Press:
5x5 with 95lb dbs

Dips:
5x10 bodyweight

Notes: I had another great workout, I am very happy to get ten reps on 260, it makes me excited for the future. I am probably going to switch my Incline press to 5x10 on the barbbell next week.

alextheassassin

11-24-2010, 10:06 AM

Yesterdays Workout 11/23/2010:

Deadlift:
5-330
5-385
5-435, got 10 reps.

Dumbbell Row:
5x10 with 85lb db's.

Seated Row:
5x10 with 1st set-160, 2nd-170, 3rd-180, 4th-190,5th-200.

Face Pulls:
5x10 60lbs

Hill Sprints;
3X10 yards, 3x40 yards, 1x to the top, around 80yards.

alextheassassin

11-25-2010, 03:52 PM

I got a make shift prowler.... so excited to incorporate this into my workouts.

alextheassassin

11-26-2010, 01:37 PM

Wen. Workout 11/24/2010:

Military Press:
5-135
5-155
5-175, I got 9 reps.

Front Lateral Raises:
3x10 with 25lb dumbbells.

Side Lateral Raises:
3x10 with 25lb dumbbells.

Shrugs:
5x10 with 80lb dumbbells.

EZ Bar GVT Curls:
with the bar plus 40lbs.

Concentration curls:
3x10 each arm, with 25lbs.

alextheassassin

11-29-2010, 02:08 PM

Friday Workout 11/26/2010:

Squat:
5-265
5-315
5-350, I got 10 coulda got more but stopped.

Notes: As you can see today sucked, this week has sucked. The holidays got in the way of my lifting, can't wait till next week (starting today 11/29/2010), no more thanksgiving b.s. get back to work!

alextheassassin

11-29-2010, 02:11 PM

Today is gonna be sick, I can't wait to get in to the weight room, bench day, followed by prowler sprints it been a long time since I did prowlers, gonna get my ass in shape haha. Can't wait, counting down the minutes till I get off work and get to lift :)

alextheassassin

11-29-2010, 11:00 PM

Todays workout 11/29/2010:

Bench Press:
3-215
3-245
3-275, I got 7 reps.

Close Grip Bench Press:
5x10 with 155lbs.

Dips:
5x10, bodyweight.

Incline Barbbell Press:
5x10 with 135lbs.

Prowler sprints:
Loaded with 135 for 20 yard sprints, 5 sets with full recovery.

Notes: Today was good, got 7 reps with 275lbs I really like my progress, about a year ago that was my 1rm, now I get it for 7reps, I like that! Feeling good with my close grip, weight is moving up, once I platue(sp?) on it I am going to move back to 5x5. One disapointing lift was my incline barbbell, it felt like ****, I felt weak as hell in this lift, guess it gives me something to work on. Prowlers were awesome!

I am thinking of switching my military press with a incline press for the military press 5/3/1 day idk yet though, just a thought. I think it would be more beneficial for football. Any input on this?

alextheassassin

12-01-2010, 11:37 AM

Yesterdays Workout 11/30/2010:

Jump Rope:
10 min HIIT

Box squat to jump:
3x10, what you do on these in sit on a box to de-acivate any muscle fibers, than jump for hieght. This works hip explosivness and fast twitch muscle fibers.

Long Jump:
3x5

Deadlift:
3-360
3-410
3-460, I got 8 reps.

Snatch Grip Deadlift:
5x5 with 225.

Dumbbell Row:
5x10 with 90lb db's

Seated Row:
5x10, 170lbs, 180lbs, 190lbs, 200lbs, 200lbs.

Notes: Felt good, I think it is strange that my rep range on the deadlift seems to always be 7-10, for example two weeks ago on my 1 set I got 475 for nine reps and today only 8 reps with 460, maybe it is an endurance or grip issue, idk weird but I am still happy with 8 reps of 460. Starting next cyle I have decided to do legs on deadlift day instead of back like I have been doing, and then throw back into either bench or military days or both.

I still am thinking of switching military press out for cleans. I know for a fact my cleans are gonna suck, I haven't done cleans in a long time and they are gonna need work, I now that at the school I am gonna play for they do cleans all the time.

PCFootball24

12-01-2010, 05:15 PM

alextheassassin

12-03-2010, 08:37 AM

I think it would definitely be beneficial to replace military press with incline or cleans. Both of those are better for football than military. You could just throw in DB military as an assistance exercise to hit shoulders

Ya I would agree, I think next week I am going to test my clean, and then on my next cycle I will subsitute it for military.

alextheassassin

12-03-2010, 08:53 AM

Wen workout 12/1:

10 minutes of agility ladder.
5x5 box squat to medicine ball throw.
3x5 long jump.
3x5 box jumps.

Military press:
3-145
3-165
3-185, I got 5 reps.

Thursdays workout 12/2/2010:

Squat:
3-285
3-330
3-370, I got 10 reps.

GVT Squat:
With 245.

Leg curls:
5x10 with 170.

Calf raises:
3x10.

alextheassassin

12-08-2010, 02:08 PM

Monday Workout 12/6/2010:

Bench Press:
5-230
3-260
1-290, only got 4 reps :(

Close Grip Bench Press:
5x10 with 155lbs.

Dips:
5x10

Prowlers:
5 sprint of about 30yards.

Farmer Walks:
3 of about 30 yards with 315lbs on trap bar.

Notes: Bad day if I say so, I only got 4 reps on my bench, that felt bad, o well I guess not all days can be good. I also felt a pain in my shoulder after my dips so I did not do my incline press.

Tuesdays (yesterday) Workout 12/7/2010:

Started off with 10 minutes of agility ladder with full recovery between each run.

Deadlift:
5-380
3-435
1-485, I got 10 reps! PR!

After that I did some light cardio on the track and called it a day, had to go do school stuff.

Notes: The last two days haven't been all too great, I am hoping to have a good day today, going to do military, probably for the last time as my main lift because I will be switching it with cleans or incline, I am still not sure. But today after military I will be testing my clean.

Also I am thinking about doing WS4SB as my acessory lifts. I would still be doing my 4 main lifts of 5/3/1, but I will just do WS4SB right after where my acessories would be. Idk yet just a thought, it might become to cluttered of a program, maybe I should just do one or the other (5/3/1 or WS4SB). I am progressing all of my lifts, so I guess I should pay attention to the old saying "if it aint broke.... don't fix it". I owe all my gains to 5/3/1, THANKS TO JIM WENDLER.

alextheassassin

12-16-2010, 02:17 PM

Haven't Posted in a while so here is what has been goin on.

Workout 12/8/2010:
Military Press:
5-155
3-175
1-195, I got 4.

Power Clean (Max Test):
I only got a 2rm of 190lbs.

DB Rows:
5x10 with 100lb db's

Dips:
5x10.

Workout 12/10/2010:
Squat:
5-310
3-350
1-390, I got 9 reps, pretty stoked on that!

GVT Squat:
With 265lbs

Leg Curls:
3x10, 170lbs

Prowlers:
5 sprints, full recovery

Farmer Walks:
5 sprints with 315lbs, full recovery.

-Skiped another Deload week.

Workout 12/13/2010:
-I have decided to do WS4SB3 for my accessories, I will not be doing cleans do to what I have been reading from people like Joe Defranco and Buddy Morris of Pitt Strength and Conditioning. Please Look at the clean video on Defrancos website before you try to argue.

Bench Press:
5-200
5-230
5-265, I got 6 reps, I probably could've got 1 or 2 if I warmed up better. My fault.

A. Max Effort Rack Bench:
I worked up to a 3rm of 325lbs, racked on the seventh notch.

B. DB Bench:
2 sets of max reps
80lb db's, 1st set= 25reps, 2nd set= 15reps. I should have up'ed the weight.

C. Superset The Following, 3-4sets/8-12reps.
DB Row with 100lb dbs & Face Pulls with 60lbs
I got 4 sets, on the rows I got 12, 12, 10, 10 reps, face pulls I got 4x12.

D. Dumbbell Shrugs:
80lb Db's, 4 sets of 10 reps.

Workout 12/14/2010:

Deadlift:
5-340
5-390
5-440, I got 10 reps.

A. Depth Jumps
8 sets, 1-3 jumps.

B. Bulgarian Spit Squat with added ROM:
3 sets of 8 reps. I held 20lb db's

C. Forward Sled Drag:
4 plates. 3 sprints, full recovery.

Workout 12/15/2010:
*I am going to keep doing military, I decided this on the basis that I need to work on what I am bad at. If my reps stay low I might lower the weight and start the program over for this lift.

Military Press:
5-135
5-160
5-180, I got 7 reps I was very happy with that considering that my reps had been going down, see what happens next week.

A. Bench Press for Reps with 185:
3 sets of max reps. 1st=22 reps, 2nd=19 reps, 3rd=14reps.

B.Supperset the following 3-4sets, 8-12reps.
Lat Pull Down With 170lbs. I got Three sets 11,10,8.
Face Pulls with 70lbs 12,12,10.

C. Lateral Raise:
4x12 with 20lb db's

D. Supperset the following 3sets,12 reps.
DB Shrugs 80lbs & Barbell Curls with 80lbs.

Notes: Things are looking good, still progressing, loving my squat and deadlift. My next 1set on 5/3/1 week I will be repping four plates on my squat, amazing, this used to be my 1rm & on the deadlift I will be repping 5 plates. Sooo excited! Liking the new accesories, might but quite a strain on my body but IDC. I hate deloads and hope that I don't have to do one for a while, but I probably should because that might be why my reps on bench and military are suffering. After a couple months when I get 3 plates on my 1set I will reassess.

alextheassassin

01-04-2011, 09:03 AM

Workout 12/16/2010:

Squat:
5-275
5-315
5-360, got 12 reps.

Backward sled drag:
3 sets of 30 yards.

Forward sled drag (no lean):
3 sets of 30 yards.

alextheassassin

01-04-2011, 09:52 AM

Workout 12/20/2010:

Bench press:
3-220
3-250
3-280, got 7 reps.

Incline db press:
For max reps with 70lb dbs,
1st set-18reps
2nd set-12 reps.

Dumbell row / face pulls:
Superset 3x12, 100lb dumbell on row, 60lbs on face pulls.

Barbell shrugs:
3x10 with 225lbs.

Ez bar curls:
3x10 with the bar+60lbs.

Workout 12/21/2010:

Deadlift:
3-365
3-415
3-470, got 8 reps, left some in the tanks.

Depth jumps:
8 sets of 3 jumps.

Bulgarian split squat with lead foot elevated on box:
3x8 with 20lb dbs.

12/22/2010:

Bench press for reps with 190lbs:
1st-25reps, 2nd-16reps, 3rd-17reps.

Lat pull down / face pulls:
Superset, 4 sets, 170lbs on lat pull down, 60lbs on face pulls, on lat pull down I got 12,12,10,8 reps, on face pulls I got 4x12.

Lateral raises:
4x8 with 20lb dbs.

Db shrug / barbell curls:
Superset 3x10, 80lb dbs for shrugs, 85lbs for curls.

Workout 12/23/2010:

Squat:
3-295
3-335
3-380, got 10 reps.

Bulgarian split squat:
4x10 with 20lb dbs.

Reverse hyper:
3x12.

High rep ab circut:
3 sets of the circut, first I do reverse crunches on a bench to failure, then crunches to failure, than plank holds for a minute, that would be one set.

Workout 12/24/2010:

Lockout rack bench:
Worked up to a 1rm of 400lbs.

Incline db press:
For max reps with 75lbs,
1st-20lbs, 2nd-17.

Dumbell row / face pulls:
Superset 3x12, 100lb dbs for rows, 70lbs for face pulls.

Db shrugs:
4x10 with 80lbs.

Barbell curls:
3x10 with 85lbs.

alextheassassin

01-04-2011, 10:34 AM

Workout 12/27/2010:

Bench press:
5-230
3-265
1-295, got 8 reps, totally stoked on this PR!

Incline Dumbell bench press:
For max reps with 75lb dbs,
1st-18, 2nd-12 reps.

Dumbell row / face pulls:
Superset 4 sets. Used 100lb dbs for rows, used 70lbs for face pulls.
For rows I got 12,12,12,10 reps, for face pulls I got 12,12,12,10 reps.

Dumbell shrugs:
3x10 with 70lb dbs.

Barbell curls:
3x10 with 85lbs, failed on the 3rd set and got only 8 reps, barbell curls "f" up my elbow.

Workout 12/28/2010:

Deadlift:
5-390
3-440
1-495, I got 8 reps, I am very happy, I remember when I couldn't get this once.

Depth jumps:
5 sets of 3 reps.

Bulgarian split squat:
Foot elevated for added ROM.
3x8 with 20lb dbs.

Forward sled drag (no lean):
3 sets of 30 yards.

Workout 12/29/2010:

Bench press:
For max reps with 195.
1st-22, 2nd-16, 3rd-15.

Lat pull down / face pulls:
Superset with 180lbs for lat pull down and 70lbs for face pulls, for lat pull down I got reps of 12,10,10,9, for face pulls I got 12,11,10,12.

Lateral raise:
4x10 with 20lb dbs.

Db shrugs / barbell curls:
Superset 3x10, for shrugs I used 75lb dbs, for curls I used 85lbs.

Workout 12/30/2010:

Squat:
5-315
3-360
1-405, was supposed to do 400 but I wanted to do 4 plates. Before I started 5/3/1 four plates was my all time best 1rm, on this day I hit 13 reps! with a spotter checking my depth, I am so happy about this growth, can't wait to do this with 5plates haha.

Reverse hyper:
3x12.

Hanging leg raise (for abs):
3x15.

H.a.s.d. (forward drag):
5 plates, 3 sets of 30 yards.

alextheassassin

01-04-2011, 10:49 AM

Yesterdays Workout 1/3/2011:

Bench press:
5-205
5-235
5-270, I got 8 reps.

Flat db bench:
For max reps with 90lbs.
1st-17, 2nd- 13.

Seated row / rear delt flys:
Superset, for seated row I got 4x12 with 200lbs, for rear delt I got 4x8 with 15lb dbs.

Barbell shrugs:
3x10 with 185lbs and resistance bands, focused on explosive power.

Db curls:
3x15 with 25lb dbs.

*before this workout I did 15 minutes of agility ladder.

alextheassassin

01-06-2011, 03:11 PM

*I am taking out my deadlift 5/3/1 for a WS4SB3 Dynamic day, since football is around the corner I have to focus on conditioning, speed, ect. I hit my goal of repping out 5 plate on each side so I am very happy with my deadlift and I will return to it when the time comes.

*I know I have been kind of unorganized and trying a lot of different things in my training, I have came to a final decision that I am going to do Defrancos WS4SB3 with 5/3/1 for my M.E. lifts. I am also going to add a dynamic upper body day from the original Westside Barbell, I like the science behind it, and I want that extra upper body day.

Workout 1/4/2011:

Depth Jumps:
8x3.

Step Ups:
3x8 with 20lb dbs.

Pull Throughs:
3x8 with 135 on the sled.

Hanging leg raises:
3x15

Prowler Sprits:
5 sprints of 30 yards.

Workout 1/5/2011:

Westside Barbell Dynamic Bench:
185lbs+Green m&f band doubled up,
12 sets of 3 reps with 45sec rest periods.

Straight Arm Pull Down / Rear Delt Fly:
Superset 3x10, I used 15lb dbs on rear delt fly and 50lbs on straight arm pull down.

DB Military Press:
3x12 with 65lb dbs.

DB Shrug / Tricep Pushdown:
Superset 3x10. Used 70lb dbs for shrugs and 70lbs for tricep pushdown.

Plate Pinch:
3 sets for time, did not record times.

alextheassassin

01-07-2011, 02:35 PM

Workout 11/6/2011:

Squat:
5-280
5-325
5-365, I got 17 reps! I think cutting out the Deadlift helped my CNS.

Bulgarian Split Squat:
3x10 with 20lb dbs.

Backward Sled Drag:
3 of 30 yards, first with 135, second with 180, third with 205.

Glute-Ham Raise:
3x8, these were hard as hell, can't get full reps but I will continue to work on it and improve since it is a weak area I have to attack it.

High Rep Ab Circut:
3 sets.

Conditioning:
4 prowler Sprints of 30 yards with 2 plates and a 25 very short rest times.

alextheassassin

01-10-2011, 12:12 PM

Workout 1/7/2011:

Bench press:
For reps with 205,
1st set-22 reps, 2nd set-17 reps, 3rd set-15 reps.

Straight arm pulldown / rear delt flys:
Superset 3x10, used 50lbs for pulldown, 15lb dbs for rear delt flys.

DB Military:
3x12 with 70lbs, first two set felt great, but on the last set I failed and got only 8 reps, maybe it was the rest time.

Db shrug / tricep pushdown:
Superset, 3x12 with 80lb dbs on shrugs, 3x8 with 70lbs on tricep pushdown.

Plate pinch:
Two 10lb plates pinched together for time 3 sets.

alextheassassin

01-19-2011, 09:26 AM

Workout 1/10/2011:

Bench Press:
3-220
3-250
3-285, only got 5 reps.

DB Bench press:
2 sets for reps with 100lb dbs,
1st set-14 reps, 2nd set- 10 reps.

Seated Row / Rear Delt Fly:
3x10 superset, 200lbs on seated row, 15lb dbs on rear delt flys.

Barbell shrug:
3x10 with 225lbs.

DB curls:
3x10 with 30lb dbs.

Workout 1/11/2011:

Dynamic Box Squats:
Box below parellel with foam pad,
185lbs with green m&f band wrapped once,
8x2 with 40sec rest.

Depth Jumps:
8x3.

Bulgarian Slit Squat:
3x10 with 20lb dbs.

Glute-Ham Raise:
3x8.

Hanging Leg Raise:
4x15.

Prowler Sprints:
6 sprints with 2 plates.

Workout 1/12/2011:

Dynamic Bench Press:
8x3 with 45sec rest, 195lbs and green band doubled.

Straight Arm Pull Down / Rear Delt Fly:
Superset 3x10, 50lbs on pull down, 15lb dbs on rdfs.

DB Military:
3x12 with 70lbs. Last week I failed on 3rd set, got it this week.

DB Shrug / Tricep Pushdown:
superset, 3x12 on shrug with 80lb dbs, 3x8 with 80lbs on tricep pushdown.

Plate pinch:
2 10's pinch together, 3 sets for time.

Workout 1/14/2011:

Squat:
3-300
3-345
3-390, stopped at 7, could have gotten more I just didn't feel right.

Bulgarian Split Squat:
3x8 with 20lb dbs.

Glute-Ham Raise:
3x8.

Ab curcit.

Prowler:
6 sprints with 2 plates, very short rest times.

*This week sucked, I was sick and felt like crap everyday. I am liking the westside dynamic work a lot.

alextheassassin

01-19-2011, 10:44 AM

Workout 1/17/2011:

Bench Press:
5-235
3-270
1-300, got 6 which I am not thrilled about but I am still sick so I probably could have gotten a couple more if I was able to breath properly.

DB Bench Press:
Two sets of max reps with 100lb dbs,
1st set-14 reps, 2nd set- 10 reps. This was the same rep amounts as last week, kinda sucks.

Seated Row / Rear Delt Flys:
Superset, 3x12 with 200lbs on seated row, 3x8 with 20lb dbs.

Dumbell Curls:
3x10 with 35lb dbs.

Workout 1/18/2011:

Dynamic Deadlift (straight bar):
8x1 with 275lbs. Sumo stance. Speed speed speed.

Depth Jump:
8x3.

Bulgarian Split Squat:
3x10 with 20lb dbs.

Glute-Ham Raise:
3x10.

Hanging Leg Raise / Standing Oblique Crunch With Band:
Superset 3x15.

alextheassassin

01-27-2011, 02:39 PM

Workout 1/19/2011:

Dynamic Bench:
205lbs with no added resistance. 12sets of 3reps.

Straight Arm Pull Down / Rear Delt Fly:
Superset 3x12, 60lbs on straight arm pulldown, 20lbs on rear delt fly.

DB Military:
3x10 with 75lbs.

DB Shrug:
3x12 with 80lbs.

Tricep Pushdown:
Superset 5x10.

Workout 1/20/2011:

Squat:
5-325
3-465
1-410, WOW is all I have to say, I got at 12 reps and then I lost count and my spotter didn't count, so my guess is at least 15 reps. I can't believe how much my squat has improved I am stoked with it.

Bulgarian Split Squat:
3x12 with 20lb dbs.

Glute Ham Raise:
3x10.

Reverse Hypers:
3x8.

Abs:
The Ab circut I usally do, 3 sets. Another 3 sets of barbell ab roll outs 10 reps each set.

Workout 1/21/2011:

Military Press:
135LBS for 3 sets of max reps,
1st set-19 reps, 2nd set-16 reps, 3rd set-13 reps.

Straight Arm Pull Down / Rear Delt Fly:
Superset 3x10, 60lbs on pulldown, 20lb dbs on rear delt fly.

DB Shrug / Tricep Pushdown:
Superset 3x12, 70lb dbs for shrugs, 70lbs on tricep pushdown.

Tricep Pushdown (different attachment) / Cable Curls:
5x10, didn't record the weight used.

Dips:
3x10.