No JV for Me!!

[dschetz]

This is Dschetz (Donny Scheatzle's) log to starting varsity football. My position is FB/TE/LB. As a sophomore i busted my ass in practice working against the varsity, hoping i would get my opportunity on varsity, but it never came. From the end of the season i have been determined to start at least one way and be on at least 1 special team. Because i was working against the varsity i feel prepared and ready for whatever is thrown at me.


STATS:
Height: 6'0-6'1"
Weight: 184.2lbs
Bench: 220
Squat: 330
Deadlift: 345
Powerclean: 150x6
BF%: 11-13%
40: 4.97s Hand. (Taken offseason before i started preseason running, probably faster now)
Vert: IDK can touch rim at 10'
Shuttle: 4.62s

Goals:
Height:6'2"
Weight:205
Bench: 300+
Squat: 420
Deadlift:445
Powerclean:230
BF%: 9-10%
40:Sub 4.7
Vert:29in+
Shuttle: 4.5

I am hoping and determined to become the best i can be this offseason. I want to share my progress with you. I will be logging my diet and lifting.

[dschetz]

Day 3 of lifting this week.
Upper Body:

Bench: 135x10, 150x8, 160x8
Incline Bench: 125x8, 125x8
Close Grip Bench: 135x8, 135x8
Skull Crushers: 75x8, 85x6
Weighted Dips (triceps): 45x15, 45x15
Dips (chest): 13x1
Shoulder Press: 105x10, 105x10

Planned on getting in more but weight room was really crowded and had to do some conditioning with the team. =(

[dschetz]

Day 4 of the Week. Lower Body

Squats: 3x10,8,6 @ 225, 245, 255
PowerCleans: 3x8 @ 135, 140, 145
Leg Curl: 2x8 @ 160
Leg Ext: 2x8 @ 180
Lunges: 2x8 @ 30lb dumbbells
Leg Raises: 2x12
Crunches: 2x45
Med Ball Twists: 2x10 @ 10

[dschetz]

Week 2 Day 1: Upper

Weight x Rep, Set

Bench: 135x8, 145x8, 155x6, 170x4, 180x3
Incline Bench: 140x6, 140x6
Close Grip Bench: 135x8, 135x6
DB Flys: 30x6, 30x6
Plate Push: 35x10, 35x10, +10 Pushups per set
Concentration Curls: 30x10, 30x10
Preacher Curls: 85x8, 85x6
Up Right Rows: 100x8, 100x8

Felt Absolutely Amazing during this workout. No PR's set.

[DanishJordan]

Good luck. I go to a small school, so I'm blessed to play the entire game. It doesn't stop me from working for it, though.

[dschetz]

Well the gym was closed today so i had to do a spinoff of what i had at home.
Week 2 Day 2 Lower Body
Weight x Rep (Set)

Squat: 225x8, 225x8, 225x8 (All weight i had at home)
PowerCleans: 145x6, 145x6, 150x4
Leg Ext: 110x8, 110x8
Calf Raises: (BW+50lb)x20, (BW+50lb)x20
Deadlift: 225x6, 225x6, 225x6 (All the weight i have)
RDL: 200x5, 200x5
Bent Over Rows: 125x6, 125x6
Box Jumps: (about 40" box) BWx10, BWx10

Well i was bummed cause i couldnt use a real gym. I think it had a minor affect on my lifts but still a pretty good day overall.

[dschetz]

Day 3 of Week 2: Upper Body

Weight x Rep

Bench:135x10, 145x8, 155x8, 160x6
Incline Bench: 120x8, 120x8
Close Grip Bench: 115x8, 115x8
SkullCrushers: 80x6, 80x6
Dips: BWx10, BWx5
Preacher Curls: 90x8, 90x8
Concentration Curls: 30x8, 30x6



Pretty good overall workout. Really upbeat

[dschetz]

Day 4 of Week 2: Lower Body/Shoulders

Weight x Rep

Squat: 225x8, 235x8, 250x6
PowerClean: 135x6, 140x5
Deadlifts:275x5, 290x5
Leg Extensions: 150x8, 160x8
Leg Curls: 190x8, 190x8
Power Shrugs: 225x6, 225x6
Lateral Shoulder Raise: 15x8, 15x8 (Sideways + Front= 1 Rep)
Shoulder Press: 115x8, 115x6

Eh it was a pretty good workout. Sprained ankle kinda held me back. Decided that I am going to start cutting February 1st.

[dschetz]

Massive snow storm blew over the midwest. Couldnt get to the weight room because school was closed. So no lifting for Monday or Tuesday... Although I'm pretty bummed about not being able to hit the weights, i feel that this will be a good rejuvenation period. But i am lifting Wednesday-Saturday so no lost days on the program.

[dschetz]

After the extended break i was more determined and motivated than i have ever been. I didnt take Jack3d today just cause i wanted to see what i could do without it.

WEEK 3, DAY 1
Weight x Rep

Bench: 135x5 (Warmup), 145x8, 160x6, 170x5
Incline Bench: 125x6, 125x6
DB Flys: 25x8, 25x8
Close Grip Bench:135x6, 135x6
Tricep Extension (DB overhead): 60x8, 60x8
Dips: BWx13, BWx5
Shoulder Press: 115x6, 115x6
Lateral Shoulder Raise: 15x8, 15x8


I felt like today was getting back into the swing of things. No PWO, no problem, felt great throughout the workout.

[dschetz]

WEEK 3, DAY 2
LOWER BODY

Weight x Rep

Squat: 225x6, 245x6, 260x5
PowerCleans: 135x6, 140x5
DeadLifts: 225x5, 245x5, 270x3
Leg Extensions: 150x8, 150x8
Leg Curls: 195x8, 200x8
Glute Hams: BW+35x8 BW+35x8
Box Jumps: BWx8, BWx8

Plate Press Series: Idk how to explain it..

No Jack3d today. Still felt like it was a great workout. I havent DLed in forever so it went down drastically, hoping to see that jump up soon.

[dschetz]

WEEK 3 DAY 3
UPPER BODY

WEIGHT x REP

Bench Press: 135x6(Warmup), 145x6, 160x5, 170x4
Incline Bench: 125x8, 125x8
DB Flys: 30x6, 25x6, Each followed by 5 DB press reps
Pushups: BWx25, BWx20
EZ curls: 75x8, 75x8
DB Curls: 30x8, 30x6
Concentration Curls: 25x8, 25x8


I felt like i needed to absolutely blast my chest and bi's today cause there were lacking. I took Jack3d today and was pumped out of my mind, felt like punching a hole in the wall.

[moose45]

Great stuff in here. Keep consistency and you'll get huge!!!

[dschetz]

Great stuff in here. Keep consistency and you'll get huge!!!

Thanks for the encouragement. I feel like Ive got enough time to make great improvements.

[dschetz]

WEEK 4 DAY 1
UPPER

Weight x Rep

Bench: 135x8, 145x8, 155x8, 165x6
Incline Bench: 115x8, 125x6
DB Flys: 30x6, 30x6 (Each set followed by 5 reps of DB bench)
Dips: BWx13
Tricep Extension: 60x8, 60x8
Skull Crusher: 70x8, 70x8, (Each set followed by 5 reps of presses)
Bench Dips: BW+45x20, BW+45x18

It was a great workout overall. People are finally beginning to notice my gains which really gave me some more motivation. I used Jack3d before the workout again, but i only have enough for one more day this week.

[Eaglepride03]

hey bruh. don't let anyone or anything distract you from getting your spot. my cousin told me when I was fighting for a varsity spot (I played varsity last year. going to be a junior next year as well) that winning a spot is like shoes: if you want them bad enough, you'll get them. even if you have to take them. Good luck!

[dschetz]

hey bruh. don't let anyone or anything distract you from getting your spot. my cousin told me when I was fighting for a varsity spot (I played varsity last year. going to be a junior next year as well) that winning a spot is like shoes: if you want them bad enough, you'll get them. even if you have to take them. Good luck!

Thanks for the great inspiration man.

[dschetz]

WEEK 4 DAY 2
LOWER BODY

Weight x Rep

Squats: 225x6, 235x6, 245x6, 260x3
PowerCleans: 135x6, 145x6, 150x5
Dead Lifts: 225x5, 245x5. (Just switched from hex bar to oly bar, weight dropped a ton)
Leg Ext: 195x8, 205x6
Leg Curl: 145x8, 155x6
Box Jumps: BWx10, BWx10

Overall felt like it was a pretty solid day. No PWO today. Feel like i dont need one for lower body.

[dschetz]

WEEK 4 DAY 3
UPPER

Weight x Rep

Bench: 135x8, 145x8, 155x8, 165x6, 175x3
Incline Bench: 115x8, 135x8
Close Grip Bench: 135x6, 135x6
DB Flys: 30x6, 30x6 (Followed by 5 DB presses)
Plate Presses w/ 45 plate and 35 plate x3
Preacher Curls: 85x8, 85x6
Hammer Curls: 30x8, 30x8

Felt absolutely amazing today. I upped the weight on curls, and all 3 benches. I did use a PWO and it was the last of it. Everyone is noticing my lifts and size increase and giving me complements saying "you'll be one of the best to come out of this school." Things like this really help me keep focused and my goals insight.

[dschetz]

Sorry for not updating for the last week and a half i have been extremely busy, but i still have been workout out.

Weight x Rep

Week 6 Day 1: Upper Body
Bench: 145x8, 155x6, 165x6, 175x4, 175x4
Incline: 135x6, 135x6
DB Press: 70x6, 70x6
DB Flys: 30x6, 30x6
Pushups: BWx15, BWx10
Close Grip Bench: 115x8, 115x8
Skullcrushers: 75x6, 75x6
Tricep Dips: BW+45x15, BW+45x10
Plate Press Cycle: 35x2


I Just absolutely destroyed my chest and tris today. I tried doing dips but i couldnt even push out one. I felt that today was a great day in the weight room..

[dschetz]

Week 6 Day 2

Lower Body

Weight x Rep

Squat: 225x6, 245x6, 255x6, 225x5
Power Cleans: 135x6, 145x6, 150x6
Deadlifts: 225x5, 245x5, 275x3
Leg Curl: 160x8, 160x8
Leg Extension: 210x8, 210x8
Incline Med Ball Crunches: 10x25, 10x25
Crunches: BWx25, BWx25
Ab Wheel: BWx8, BWx8

I felt like my leg workout today was great. First time Ive really felt sore after a good leg workout. I am going to start doing abs on lower body days. I looked over my workouts and noticed i was neglecting abs.

[dschetz]

Week 6, Day 3
Upper Body

Weight x Rep

Bench: 135x5, 155x5, 165x5, 180x5, 135x5
Incline Bench: 125x6, 125x6
Preacher Curls: 75x8, 75x8
Hammer Curls: 30x8, 30x8
Plates: 3 sets of it
Stairs..

There was literally 200 people in the weightroom and i couldnt get in anything.

[dschetz]

Week 6, Day 4 Lower Body+Shoulders
Weight x Rep

Squats: 225x6, 245x6, 255x5, 225x5
PowerCleans: 135x5, 145x5, 155x5
Leg Curls: 160x8, 160x8
Leg Extension: 210x8, 210x8
Shoulder Press: 115x8, 115x6
Upright Rows: 95x8, 95x6
Shrugs: 185x6, 185x6
Ab Routine: Crunches, Leg Lifts, Ab Wheel
Stairs

Overall it was a pretty good workout. I felt like got everything in that i needed to.

[dschetz]

Week 7 Day 1
Upper Body

Bench: 135x8, 155x8, 165x6, 175x5
Incline Bench: 135x6, 115x8
Close Grip Bench: 135x8, 135x8
DB Flys: 30x6, 30x6
Tricep Extension DB: 70x8, 70x6
Skull Crushers:75x8, 75x8
Bench Dips: BW+45x20, BW+45x20

I felt like overall i had a great workout. I am going to start speed and conditioning training in march, although i am working in a minor amount of plyos

[dschetz]

Week 7 Day 2
Lower Body



Today was absolutely awful. While squatting i realized that i hurt my back when playing basketball so i deceided to take the day off for another recovery day. first day ive ever taken off on a scheduled lifting day.

[dschetz]

Week 7 Day 3
Upper Body

Bench: 135x8, 155x8, 165x8, 185x6, 205x3
Incline: 135x6, 115x6
Dips: BWx15, BWx6
DB Flys: 30x6, 30x6
Preacher Curls: 75x8, 75x8
Hammer Curls: 35x8, 35x8
Concentration Curls: 30x8, 30x8


Absolutely great day on the bench, 185x6, and 205x3 are my new PR's. Im hoping to come back and beat these soon.

[dschetz]

Week 7 Day 4
Lower Body

Squat: 225x6, 235x6, 245x6, 275x3
PowerCleans: 135x8, 145x8, 155x4
Leg Extension: 210x8, 210x8
Leg Curl: 160x8, 160x8
Calf Raises: 140x27, 90x15
Overhead Lunges: 45x8, 45x8
Crunches: 50, 50
Planks: 2minute

Easily one of the best leg workouts ive had. My back was still bothering me a little on the powercleans but hopefully in this next off week ill make a full recovery.