MURDR's Path From D3 To The NFL

[MURDR]

Age: 18
Height: 6'0"
Weight: 285 (wanna get to 300 over summer)
Bench: 360 (want to get to 405 over the summer), 225 reps x 24 (want to get to 30 by the end of summer)
Squat: 415 (want to get to 455 over summer)


Going to be attending Mount Union playing football this upcoming season (hence the name MURDR [Mount Union Purple Raiders....MURDR]). Hoping to work hard on and off the field and be the strongest player on the team as a freshman, after tearing both ACLs the last 2 years. Got my summer workout program last week, and will be posting the workouts I do here. I'm a lineman (obviously), and I'm hoping to translate my strength to the football field. And, although most people don't measure it, I put my reps of 225. I'm looking to (hopefully) play good enough to get an invite to the NFL Combine 4 years from now, and if that happens, I want to break the combine bench press record of 49 set this year by Stephen Paea. I also decided to expand on the core workouts they have in my summer program, as a good lineman always has a very strong core under all of that belly.

[MURDR]

Didn't have time to post last night, but I did an upper-body workout yesterday.

Started off doing an ab routine. I didn't record everything I did, but I did a lot of frog kicks, leg raises, scissor kicks, crunches, twist ups, and some other things that I'm gonna start doing daily. Most people don't know this, but just cause you're a fat lineman doesn't mean you have a weak core. Then, I proceeded with my regular workout.

Bench

215 x 10
250 x 8
270 x 8
290 x fail (5, but only cause I hit the rack and it made the weights start to slip)

Close-grip bench

225 x 10
225 x 10
225 x 10

Arm Curls (wasn't a day in the gym, I did it at my house, so I only have 20 pound dumbbells, so I just burned out with them)

20 each arm x fail
20 each arm x fail
20 each arm x fail

Pushups # of sets until 60 (3 after burning out)

Lats (wasn't in gym, so didn't have a machine, so I did a few negative pullups)

Neck (just lying on the bench and have someone put resistance against your neck and you push back)

Doing legs today in the gym. Will post the workout I do after I post this.

[MURDR]

Again, did an ab workout before I hit the gym. Here's the workout I'm gonna do when I go to the gym (I'll fill in the fail sections when I come back).

Squat

250 x 10
270 x 8
290 x 6
310 x 6
330 x fail

Shrugs

60 each arm x 10
60 each arm x 10
60 each arm x fail

Up-right rows

40 each arm x 10
40 each arm x 10
40 each arm x fail

Lateral/Front Raises

20 x 10 each way
20 x 10 each way

Leg Curls

110 x 10
110 x 10

[Lvisaa2]

Good luck! I'll be keeping track, and if you keep this going for 4 years then it will be amazing to look back at it and see all the progress. Plus, the accountability of knowing people are tuning in is great.

/Subscribed

[MURDR]

Oh yeah, forgot today was my physical therapy test, so I couldn't do the above leg workout cause they closed after I was done >:(

But the good news is, I passed, and now I'm done with PT! Still can't run on grass yet, but I'll be buying a jump rope this weekend to help with cardio, along with ladder drills and just running in place.

Rest day in weightroom tomorrow, and I got speed training. Since I can't do the speed training just yet, I have to do the above exercises...although, I may just do some 1-015 yard sprints if my knee allows.

[pfizzlesole]

6'0"

My brother (19 YO Jr.) plays lineman for a D2 school, hes 6'4" 295lbs and still not big enough. Good luck, subbed for future progress.

[MURDR]

6'0"

My brother (19 YO Jr.) plays lineman for a D2 school, hes 6'4" 295lbs and still not big enough. Good luck, subbed for future progress.

Yeah, I'll never have the height or arm reach, but I'm not gonna let that stop me. If I work hard enough these next 4 years, my athleticism and strength will hopefully get me far.

[MURDR]

Off day, just doing some core. Gonna get a jump rope and do some cardio and gotta work on my 1 foot ladder drills (recovering from 2 knee surgeries).

[MURDR]

Upper body today (inclines). This is the day that KILLS me the most, since I gotta do A LOT of burnouts and skull crushers, pullups, chinups, dips, etc. But I personally like the soreness. Like most people when they have ab soreness, when the lay flat down, they go "oooooww" and they hate it, but I LOVE that feeling, I don't know why. I just like pain, as weird as that sounds.

[mlb08]

Good luck, maybe you'll be the next Cecil Shorts or pierre garcon.

[beertank23]

Good luck!!

[MURDR]

Did an upper body workout last night. Dumbbells at my physical therapy place only go to 60, so that's why I don't go up in weight on some sets.

DB Incline Bench

60 each arm x 10
60 each arm x 8
60 each arm x 8
60 each arm x fail (14, could've done more, but incline bench at PT is VERY slippery)


Skull Crushers

30 each arm x 10
30 each arm x 10
30 each arm x 10


Hammer Curls

40 each arm x 10 each arm
40 each arm x 10 each arm
20 each arm x failure (I did a bunch and lost count)


Dips (assisted)

failure (25)
failure (20)


Pull-Ups (assisted)

chinups x failure (20)
pullups x failure (10)


Core (forgot exactly what I did, but it was nothing crazy)

[MURDR]

Oh yeah, and after football (4 years from now), if I can't go further in football, I'm gonna start my cut back down to 185, so I can be in better shape for my police physical fitness test.

[MURDR]

Also, finally got my jump rope last night, to help with conditioning while I can't sprint too much on grass. Started off bad, as I was trying to bend with my knees and "duck" the rope, but I think I got it down pretty good now.

[MURDR]

Did mostly conditioning today with my jump rope. I can do it for like a minute before my ankles give out, so I'm looking to improve on that, which in turn, hopefully helps my cardio and ankle stability while running during football.

[MURDR]

Did upper-body workout yesterday, will post it up here later. Supposed to do lower-body today, but I got shin splints, so I guess I gotta switch squats out for leg press to get the stress off (well not off, but not as much stress as squats) my shins. I think it's from jumping too high on a jump rope and landing hard, so once I hold back until it feels better, I won't jump as high and I'll wear shoes...it's usually from a hard surface, but my surface isn't THAT hard, it's just carpet with I THINK hardwood underneath (I dunno, cause people live below me).

Trying to get in better shape for football while maintaining my weight, and I think it's working pretty good so far for me (not the people below me though, haha). Also decided that after my football career is over, I wanna cut back down to 185 so I'll be in better shape to box and do SWAT. Never boxed before, but I think I could be really good at it with training.

[mlb08]

PLEASSSSE keep this log goin

[MURDR]

Bench

215 x 6
235 x 8
270 x 6
290 x 6
305 x 3

Close Grip Bench

225 x 10
225 x 10
225 x 10

Arm Curls (didn't have heavy dumbbells, so I just burned out with lower weight)

20 each arm x fail
20 each arm x fail
20 each arm x fail

Pushups

# of sets until 60 (3)

Core (frog kicks, leg raises, crunches, reverse crunches, etc.)

Jump Rope (shin splints so I help back for obvious reasons)

3 rounds of 1 minute

[MURDR]

DId lower body today, will post workout tomorrow.

[MURDR]

Alright, did a leg workout yesterday. I changed up the exercises a bit, because I have shins splints, so it's not the same as the other leg workouts.

Leg Press (replaced squat)

250 x 10
270 x 8
310 x 6
330 x 4
355 x fail (6)

Hip Extension

130 x 10
130 x 10

Leg Curls

120 x 10
120 x 10

Leg Extensions (low weight because after torn ACLs, this is the hardest exercise)

90 x 10
90 x 10

Core (I just do random exercises for each area [lower, upper, obliques, etc.] until I feel a decent burn and feel it worked)

Jump Rope (tried to do some 30 second rounds because I didn't wanna aggravate my shin splints by doing more)


Can't wait until my shin splints are better so I can start working out my legs harder and can work harder to hopefully hit the field freshman year. I'm guessing I'm going to play OL, but I might try and go for DL too. One of the things I like about defense is forcing fumbles. I don't like to be a cocky player at all (especially with my knee injuries), but one thing I think I'm better than anyone at is forcing fumbles. No, I don't hit someone so hard that their arm breaks and the ball falls out, but I can just rip the ball out of anyone's hands like Dick Butkus used to do. No matter how you hold it (believe me, I try every single way to see if my method could be exposed), there's always an open space between the ball and the person's body that allows me to slip my hand through and flip the ball into the air. Has worked literally every single time I have ever had the chance to do it.

But yeah, really excited for football season, I just need to get my conditioning up and work on my knee stability.

[DocHollidy]

good work in here bro, Mount Union is on par with some D1s so thats basically the level of play you will be playing in practice

[DocHollidy]

I played a semester at Wesley (yall beat us every year either you or Whitewater) lol

[MURDR]

good work in here bro, Mount Union is on par with some D1s so thats basically the level of play you will be playing in practice

Yeah, that's why I'm going there. I'm coming off 2 knee surgeries, so I lost all D1 exposure, but I'm hoping playing against better talent will help me become better. Gotta work on my stamina and leg cramps while running though. That's also part of the reason I'm jump roping. I could've gone to a school in my own hometown and the coach already had told me I would be the guaranteed starter at NT freshman year, but I want a challenge.

[DocHollidy]

Yeah, that's why I'm going there. I'm coming off 2 knee surgeries, so I lost all D1 exposure, but I'm hoping playing against better talent will help me become better. Gotta work on my stamina and leg cramps while running though. That's also part of the reason I'm jump roping. I could've gone to a school in my own hometown and the coach already had told me I would be the guaranteed starter at NT freshman year, but I want a challenge.

thats cool man but word of advice dont come in with the mindset you have to start right away I did that, and although I ended up starting it killed me mentally (Not Wesley, D2)

[MURDR]

thats cool man but word of advice dont come in with the mindset you have to start right away I did that, and although I ended up starting it killed me mentally (Not Wesley, D2)

No, I don't expect to start, especially with knee injuries, but I'm gonna work hard and TRY to start. Hope for the best, prepare for the worst. I'm pretty big on the team aspect, so I don't really care if I start or not, as long as we win. Obviously, I'm going to work my a** off and try and be the only freshman starter, but I won't feel bad if I'm not, as I know it's a very competitive school. I think it showed that I care more about winning than my own personal success, as I turned down a guaranteed starting spot the second I walked on campus for possibly not even playing, but most likely winning a championship.

[DocHollidy]

No, I don't expect to start, especially with knee injuries, but I'm gonna work hard and TRY to start. Hope for the best, prepare for the worst. I'm pretty big on the team aspect, so I don't really care if I start or not, as long as we win. Obviously, I'm going to work my a** off and try and be the only freshman starter, but I won't feel bad if I'm not, as I know it's a very competitive school. I think it showed that I care more about winning than my own personal success, as I turned down a guaranteed starting spot the second I walked on campus for possibly not even playing, but most likely winning a championship.

Yea unfortunately when I was younger I was not the same way, I was worried about myself, and the mind games, and everything that I put myself through worrying about starting, etc. destroyed me mentally to the point I wanted to quit.

[MURDR]

Yeah, I think everyone has contemplated quitting at least once before. My sophomore year we weren't winning ANY games, and had the worst losing streak in FL, and the practices and games just got repetitive and boring. AD hired a new football coach, and he noticed I was fast for a lineman (before knee injuries), so he moved me to LG so I could pull. First time I pulled, the DE didn't know what was coming, and I crackbacked him. I had never even heard about crackbacking before, but my coach told me it was legal....let's just say practice was fun from there on out, and once I started crackbacking everyone I could (there was this one kid who I literally cracked EVERY single play, haha), others started crackbacking and started to be more aggressive. My teammates got PISSED when I would crackback, but it simulates a game better, as opponents won't go easy on you in the game. Anyways, before that, football kind of sucked, but once kids started being aggressive and playing, it was better from there on out.

[MURDR]

KILLER arm workout today, especially the curls. Gonna have dinner soon, will post the workout here soon.

[MURDR]

DB Incline Bench

60 each x 10
60 each x 8
60 each x 8
60 each x fail (19)

Skull Crushers

30 each x 10
30 each x 10
30 each x 10

Hammer Curls

40 each x 10 each
40 each x 10 each
40 each x 10 each

Dips (unassisted)

fail (15)
fail (10)

Pullups (assisted)

fail (10, neutral grip)
fail (11, palms away)

Lat Pulldowns

200 x 8
200 x 8

Core (mostly crunches, reverse crunches, and the one where you lay down and bend your knees with your arms forward, and just reach through your legs slightly)

No jump rope today. Went for a checkup with my surgeon, and he officially cleared me to play football, and when I asked him and his assistant about my shin splints, they just told me to lay off it for a few days and ice massage it, which is what I'm gonna do.

EDIT: Oh, and I'm gonna try and maxout on everything tomorrow spread out throughout the day (squat, bench, power clean, deadlift). I have a feeling my deadlift and power clean are gonna be low, because my knees screw up my form a lot.

[MURDR]

And I'm thinking I might attempt to play LT if I play OL. I definitely don't have the height, but I think I could do good protecting the blindside. Just gotta work on my hand placement more.

[DocHollidy]

And I'm thinking I might attempt to play LT if I play OL. I definitely don't have the height, but I think I could do good protecting the blindside. Just gotta work on my hand placement more.

just word of advice if your trying to play OL and in the NFL the only place you could play is Guard and your short for that really the NFL doesnt like Tackles to be less than 6'4 usually 6'5 and up is where they want tackles, I'm just trying to help.. You could potentially play DT but then again your still a little short, what about losing some weight and trying fullback????

[DocHollidy]

then again dumervil is 5'11 and a beast on the DL so I think you could manage if you have the skill set

[justib06]

Upper body today (inclines). This is the day that KILLS me the most, since I gotta do A LOT of burnouts and skull crushers, pullups, chinups, dips, etc. But I personally like the soreness. Like most people when they have ab soreness, when the lay flat down, they go "oooooww" and they hate it, but I LOVE that feeling, I don't know why. I just like pain, as weird as that sounds.

Haha we share more than one items in common. I am going into my final year of HS and starting to pick up in the recruiting. I had the same problem you though. Multiple injuries held me back from really getting some serious exposure. I was supposed to play WR as a freshmen on varsity, but broke my ankle. I actually recieved a little recruitment from mount union. I just might be playing alongside you someday bra. I feel for you in the pain thing to. I love being sore the day after an upper body lift or core work. It just lets you know you went balls out. Ill be followin you bro.

[MURDR]

I honestly think that the best position I could ever play IS FB, but I don't have, and probably never will have, enough speed. I can block pretty good obviously, since I'm on OL, but I'm not fast enough. And it sucks, because I think I could be really good at it. I can break lots of tackles, but I don't use speed or power, I can just stay on my feet, even if like 5 people are trying to bring me down. And another thing is I NEVER fumble. I pride myself on being able to rip the ball out of ANYONE'S hands, and NEVER letting anyone do the same to me. To me, HB/FB is a VERY easy position to play, as I can just drag entire piles many yards and not fumble, but I don't have even close to enough speed, plus I would be guaranteed to tear my ACLs again.

[MURDR]

But yeah, it sucks, because there's nothing I can do about my height, and it will hold me back A LOT later on.

[MURDR]

Gonna max out on bench today, hoping to get 365 1 RM and 225 25 times.

[MURDR]

Didn't get even close to 365 on bench, but I managed to get 225 25 times, a new PR!

[beertank23]

I don't know the technical side of american football, but i love the fullback, usually a beast, who get to truck people blocking, would be a fun position!!!!

Cut and get fast good sir!!!

[MURDR]

I don't know the technical side of american football, but i love the fullback, usually a beast, who get to truck people blocking, would be a fun position!!!!

Cut and get fast good sir!!!

Yeah, I wanna play FB, but it would be a bad career move because of my knees. Not gonna cut until AFTER football, when I go into SWAT and start boxing. Gonna get down to 170 so I can do light heavyweight.

[TruStatement]

Few bits of advice

1) Stretch. Stretch more. Stretch once again. And then Stretch. Flexibility rules in football, especially OLine. You've already got a leverage advantage at 6'0, but lower body strength and flexibility along with good feet and you can be a dominate interior lineman.

2) Don't try to play LT. No disrespect. I like your attitude and apparent work ethic, but you're 6'0, it wont work really well, especially at the next level.

3) If you want to play in the NFL on the OL, your best shot is at center. Guys are starting to want even 6'4 6'5 6'6 guys at guard but you can get away with lack of height at center. Especially with this recent takeover by the 3-4. Getting right off the ball and under a nose tackle is where your height can be an advantage. They'll still want the taller guys, but you'll have the best shot at center. Try to play that position in college. Maybe theres an opening at guard first. Take that, but try to become the backup center and then play center when he leaves. Work on snaps. Undercenter and in the gun. Your best shot to be successful in the NFL with your height is center, fullback, or DT.

Good luck

[DocHollidy]

what did you end up getting on the bench?


also fullbacks dont need elite speed especially at the D3 level I played a bit of fullback and ran 4.8-4.9 and honestly if you have a fast 10 yard thats all you really need, it is really easy you basically run through the hole and hit whoever is their first, the only tricky parts are pass pro pickups and route running

[MURDR]

what did you end up getting on the bench?


also fullbacks dont need elite speed especially at the D3 level I played a bit of fullback and ran 4.8-4.9 and honestly if you have a fast 10 yard thats all you really need, it is really easy you basically run through the hole and hit whoever is their first, the only tricky parts are pass pro pickups and route running

Yeah, bit I don't think I could even run a 5.5 right now...still rehabbing. My speed will get back up, but I don't think I'll be able to play anything but lineman...the height holds me back, but there's nothing I can do about it. And I tried 365 on bench and failed, but I managed to get 225 25 times, a new PR! Tried screwing around and doing 26 without warmups or anything before I got in my car to go somewhere, and I think I would've had it if I hadn't hit the rack on 21 :(

But yeah, the reps of 225 take A LOT of muscular endurance and stamina, so I gotta do those fresh without warmups or anything to try and set PRs.

[MURDR]

Upper body workout today. No maxing out or anything, I always save that for Saturdays. Gonna have to be careful on squat tomorrow, as some guy bumped in to me maxing out on deadlifts Saturday, and I hurt my back. Depends on how I feel tomorrow...if I can't do squat, I'll replace it with leg press, and do some pistol squats without weight.

[MURDR]

Was wicked tired last night, so I'll post the workout today sometime soon.

[MURDR]

Got an upper body workout today...was gonna psot my workouts from Monday and Tuesday (and I will once I get back from today's workout), but I couldn't before cause apparently putting "Banned" as a user title is a bannable offense....who knew?

[MURDR]

The second I got unbanned for the above, I was banned again before I had time to change it. Now that I can actually post again, I'll post all the workouts I couldn't during my ban tomorrow when I get up.

[MURDR]

Monday

Bench

215 x 10
235 x 8
270 x 6
295 x 5
315 x fail (4)

Close-grip bench

225 x 10
225 x 10
225 x 10

Arm Curls (wasn't a day in the gym, I did it at my house, so I only have 20 pound dumbbells, so I just burned out with them)

20 each arm x fail
20 each arm x fail
20 each arm x fail

Pushups # of sets until 60 (3 after burning out)

Lats (wasn't in gym, so didn't have a machine, so I did a few negative pullups)

Neck (just lying on the bench and have someone put resistance against your neck and you push back)


Tuesday

Leg Press (replaced squat)

250 x 10
270 x 8
310 x 6
340 x 4
365 x fail (10)

Hip Extension

130 x 10
130 x 10

Leg Curls

120 x 10
120 x 10

Leg Extensions (low weight because after torn ACLs, this is the hardest exercise)

110 x 10
110 x 10

Core (I just do random exercises for each area [lower, upper, obliques, etc.] until I feel a decent burn and feel it worked)


Wednesday

Rest


Thursday

DB Incline Bench

60 each x 10
60 each x 8
60 each x 8
60 each x fail (14)

Skull Crushers

35 each x 10
35 each x 10
35 each x 10

Hammer Curls

40 each x 10 each
40 each x 10 each
40 each x 10 each

Dips (unassisted)

fail (10)
fail (10)

Pullups (assisted)

fail (10, neutral grip)
fail (10, palms away)

Lat Pulldowns

200 x 8
200 x 8

Core (mostly crunches, reverse crunches, and the one where you lay down and bend your knees with your arms forward, and just reach through your legs slightly)

Friday

Rest

Saturday, maxed out. Got 380 on bench, and 225 26 times, both PRs

Got upper body today.

[MURDR]

Just hit 385 on bench, a new PR! Forget to film it though, FML...

[rmartinez13]

Good work dude it will be nice seeing what you can do. I think you should play DT. Your not that short where you cant be good at that position. If you are stronger and faster than everyone it wont matter if you are a little shorter.

[MURDR]

Good work dude it will be nice seeing what you can do. I think you should play DT. Your not that short where you cant be good at that position. If you are stronger and faster than everyone it wont matter if you are a little shorter.

Yeah, I'll just go wherever they put me.

[moose45]

Hey man good work, build up your weak points though, squat and deads. Obviously your injury holds you back on them, but rehab and start hitting it hard.

Also I'd like to see more shoulder work in these workouts but your team created them for you so no worries.

[MURDR]

Hey man good work, build up your weak points though, squat and deads. Obviously your injury holds you back on them, but rehab and start hitting it hard.

Also I'd like to see more shoulder work in these workouts but your team created them for you so no worries.

Yeah, hoping to definitely get stronger in those weak spots, especially deadlift. Upper body is no problem for me, as I can basically make gains at my own will, but yeah, hoping that my knee heals pretty good so I can get my explosiveness and all my strength back.

[kronik85]

Just hit 385 on bench, a new PR! Forget to film it though, FML...

got a video of other previous PRs? sounds beastly.



is your lower body exercise selection a result of your injuries? leg press, extensions and curls are 3 machine leg exercises most people tend to avoid.

you seem to do alot of crunches, reverse crunches, twists..... ever do anything that trains stability, rather than flexion/extension? things like heavy farmer walks, waiter walks, suitcase deadlifts, weighted planks, DB rows in plank position, chop/lifts, pallof presses?

[MURDR]

got a video of other previous PRs? sounds beastly.



is your lower body exercise selection a result of your injuries? leg press, extensions and curls are 3 machine leg exercises most people tend to avoid.

you seem to do alot of crunches, reverse crunches, twists..... ever do anything that trains stability, rather than flexion/extension? things like heavy farmer walks, waiter walks, suitcase deadlifts, weighted planks, DB rows in plank position, chop/lifts, pallof presses?

No, for core, I usually just follow my team's workout program. And usually I do squats as well, just those last 2 times I had wicked bad shin splints. Gonna do lower body today with squats. And yeah, I have a video of 380, but the angle was bad and can't see the weights. I got a clean one of 375 though (although I didn't keep my feet on the ground :(). But yeah, hoping to maximize on my beast week (weeks where I randomly make gains of like 30 pounds) and get 405 next Thursday.

[kronik85]

link to vids?


you're in the offseason right now right? working out alone, not with the team (obviously college ball isn't in season at the moment)? mind posting up your workout (instead of trying to deduce it from your log)?

[MURDR]

link to vids?


you're in the offseason right now right? working out alone, not with the team (obviously college ball isn't in season at the moment)? mind posting up your workout (instead of trying to deduce it from your log)?

Here's my channel with all my videos:

www.youtube.com/user/FHHS63

Yes, I know my squats aren't low enough, and I never realized it, so I'm going to fix it. Reason I was going above parallel was cause my braces were killing me.

And yeah, I got some highlight videos there too. I didn't do THAT good (had my worst season actually), and that's like 7 games (I got injured, obviously). I like defense better, but my coach didn't let me play both ways, so I never really got enough chances there. But oh well, I got a fresh start in college now.

[kronik85]

nice, one thing to note... plant your feet during your benching.. that right leg is all over the place dangling.

[MURDR]

nice, one thing to note... plant your feet during your benching.. that right leg is all over the place dangling.

Yeah I know, I gotta start wearing shoes...my bench is weird shaped and it's hard to get form down. Never have that problem on any other bench than mine. Thanks, though.

[MURDR]

Tweaked my entire leg workout yesterday, and added some back exercises. I also decided to try and switch my squat stance up a bit, and bring my feet in closer, and it works wonders! It feels more natural, doesn't hurt my back, I can straighten my feet out, and I can go ATG (which I always did before my injuries) without hurting my knees and without the braces killing me. Obviously my knees still will hurt cause of my injuries, but not as much as with my other stance.

So yeah, I had to go down in weight a lot, and now I'm just gonna try and work on explosiveness with that stance.

[MURDR]

Can't wait to get back no the field. My knees and bad conditioning will hurt me, but I feel a lot stronger overall, and I feel like I could pancake anyone...can't wait!

[MURDR]

Tried running today...didn't feel good, but I could still sprint. However, I've lost ALL my speed. After my first surgery, I lose some speed, but I was still the fastest lineman on my team, but now, I'll be lucky if I can get under 6.3...VERY slow, I know, but I don't know how all my speed is gone, as I'm actually stronger than before, and I actually started working my shins and ankles to prevent cramps. This really was a disappointment today, and I need to see quicker results, as I haven't been able to do a single conditioning workout in my team's summer workout program, and this is a program that strives on being in top condition. Doesn't make any sense to me, and I seriously feel like ****...

[DocHollidy]

Tried running today...didn't feel good, but I could still sprint. However, I've lost ALL my speed. After my first surgery, I lose some speed, but I was still the fastest lineman on my team, but now, I'll be lucky if I can get under 6.3...VERY slow, I know, but I don't know how all my speed is gone, as I'm actually stronger than before, and I actually started working my shins and ankles to prevent cramps. This really was a disappointment today, and I need to see quicker results, as I haven't been able to do a single conditioning workout in my team's summer workout program, and this is a program that strives on being in top condition. Doesn't make any sense to me, and I seriously feel like ****...

why do you say you cant get under a 6.3?

[MURDR]

why do you say you cant get under a 6.3?

Because I'm wicked slow. I'm not saying I can't get under 6.3, I'm saying I don't think I'm even at under 6.3 right now.....sucks, because I used to be a sub-5 lineman.

[MURDR]

Inclines today

[MURDR]

Dam, had a beast workout today, my whole upper body is on fire....and I never knew how position-specific machine chest press is...once you move the weight, it feels like a free weight, and it feels like you're shooting your hands into someone's shoulder pad....gonna start doing that to help get more explosion. But I maxed out the machine (only goes to 260), so it has it's flaws...will post workout here after I eat dinner.

[MURDR]

DB Incline Bench

60 each arm x 10
60 each arm x 8
60 each arm x 8
60 each arm x fail (15)


Skull Crushers

40 each arm x 10
40 each arm x 10
40 each arm x 10


Hammer Curls

40 each arm x 10 each arm
40 each arm x 10 each arm
40 each arm x 10 each arm

Tricep Pushdown

150 x 10
150 x 10

Dips (unassisted)

failure (11)
failure (10, killed myself on skull crushers and curls)


Pull-Ups (assisted)

chinups x failure (10)
pullups x failure (10)

Hip Extension

135 x 10
135 x 10

Other Hip Machine (opposite of hip extension, where you push in)

135 x 10
135 x 10

Forearm Rollers (dunno what it's called, but that's what I call it)

Lat Pulldowns

205 x 10
205 x 10

Chest Press machine

260 x 10
260 x 10

Bosu Ball

2 sets of 30 seconds on each leg

Core



Got DLs and PCs tomorrow, and gonna jump rope a bunch over the weekend for some cardio. Also, gonna max out on Saturday on bench and squat (like I always do). Tried to hit 225 27 times just screwing around after my workout today, and again, on the last rep, I failed locking out, and was about an inch away. I LIVE for PRs in the weightroom, so I'm definitely getting all new PRs on Saturday.

[MURDR]

Gonna try some PCs and DLs today. Haven't tried them since I messed up my back doing DLs like 2 weeks ago, so I gotta be careful. I dunno why, but on just those 2 lifts, I have horrible form....but the thing is, I got no one around to help me fix it.

Also, I've decided that not only am I gonna test squat max, bench max, and 225 max reps on Saturdays, but I'll also test 315 reps. People tell you not to max out all the time, but I like to anyways. I want to get up to 30 reps of 225 by August 17, and hopefully 10+ reps of 315. I'm hoping my strength can translate to the field and I can learn how to use my strength and size to my advantage more than I did in HS.

[daveshit]

Gonna try some PCs and DLs today. Haven't tried them since I messed up my back doing DLs like 2 weeks ago, so I gotta be careful. I dunno why, but on just those 2 lifts, I have horrible form....but the thing is, I got no one around to help me fix it.

Also, I've decided that not only am I gonna test squat max, bench max, and 225 max reps on Saturdays, but I'll also test 315 reps. People tell you not to max out all the time, but I like to anyways. I want to get up to 30 reps of 225 by August 17, and hopefully 10+ reps of 315. I'm hoping my strength can translate to the field and I can learn how to use my strength and size to my advantage more than I did in HS.

If you do any other activities besides lifting, then maxing out is not the best idea. I didn't read the whole log, just the last page. You could try beating your previous records with more reps or heavier weight. But try to do the desired reps and don't go to failure. When you workout to failure your muscles experience microtrauma and it takes a lot more time to recover from those workouts. If you do submaximal loads you can work out the same muscles or movements every other day. And it won't interfere(i'm sure i spelled it wrong,hope you know what i mean) as much with other stuff you do.
Save your maxing for once a month and structure your training around it with less activities for next 2-3 days.

[MURDR]

If you do any other activities besides lifting, then maxing out is not the best idea. I didn't read the whole log, just the last page. You could try beating your previous records with more reps or heavier weight. But try to do the desired reps and don't go to failure. When you workout to failure your muscles experience microtrauma and it takes a lot more time to recover from those workouts. If you do submaximal loads you can work out the same muscles or movements every other day. And it won't interfere(i'm sure i spelled it wrong,hope you know what i mean) as much with other stuff you do.
Save your maxing for once a month and structure your training around it with less activities for next 2-3 days.

Yeah, I know that's the guideline most follow, but I got wicked fast muscle recovery and can recover in less than a day for every workout I do, no matter how hard I work. Sounds BS, but it's true. Plus, it works for me, as I make lots of gains.

[daveshit]

Yeah, I know that's the guideline most follow, but I got wicked fast muscle recovery and can recover in less than a day for every workout I do, no matter how hard I work. Sounds BS, but it's true. Plus, it works for me, as I make lots of gains.

Yeah, I know few guys that are really gifted with recovery. If you can push it like that then go for it. But try listening to your body and be sure to take a deload when you start feeling oveertrained or before some injury occur. Take it easy. I see you have a great work ethic, good luck!

[lele100308]

I played a semester at Wesley (yall beat us every year either you or Whitewater) lol..


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[jcameron28]

how has the bulletproof knees stuff been going?

[DocHollidy]

I played a semester at Wesley (yall beat us every year either you or Whitewater) lol..


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I went to Wesley for a semester back in 07 before I transferred thats cool man

[MURDR]

Sorry guys, have been banned for the last week (was trolling a troll).

Not gonna post all the workouts, but I have been working out. No new PRs, except I hit 225 28 times, and I'm closing in on 30.

Also, ordered a wrist roller online and it should get here soon, and bought 2 60 lb. DBs yesterday and 2 40 lb. DBs, so I'm adding to my home gym stuff.

Sucks that the day I get back from ban is a rest day, so I won't post a workout in here today.

[MURDR]

Bench today, gonna try and get 225 x 29, maybe even 30. Also, with my new DBs I bought, I can actually do the complete workout, instead of having skip things like curls.

[DocHollidy]

do you do any speed/dynamic work? if not I would definetly incorporate it into your routine

[MURDR]

do you do any speed/dynamic work? if not I would definetly incorporate it into your routine

I CAN sprint, but it's very uncomfortable, and my surgeon advised against it. And jogging for a while won't really do much, as football is quick bursts. However, I've recently been doing jump roping, agility ladders, and car pushes to try and help with speed/agility/cardio.

My speed is down A LOT and so is my cardio, but since I can't sprint without instability, car pushes and jump rope will hopefully help. I might try and sprint again today, though. Car pushes don't hurt my knees, but I try to sprint 1-2 times per week to see if I can go at it without re-tearing anything.

[DocHollidy]

I CAN sprint, but it's very uncomfortable, and my surgeon advised against it. And jogging for a while won't really do much, as football is quick bursts. However, I've recently been doing jump roping, agility ladders, and car pushes to try and help with speed/agility/cardio.

My speed is down A LOT and so is my cardio, but since I can't sprint without instability, car pushes and jump rope will hopefully help. I might try and sprint again today, though. Car pushes don't hurt my knees, but I try to sprint 1-2 times per week to see if I can go at it without re-tearing anything.

if you cant sprint dont sprint, do high rounds of jump rope for time (2-3 minutes) trust me after about 4-5 sets of that you will be done... also truck pushes are good, also try things like unilateral work and dynamic lifting is what I was referring to... Dynamic Squats, Jump Squats, Olympic Lifts, as well as unilateral work

[MURDR]

if you cant sprint dont sprint, do high rounds of jump rope for time (2-3 minutes) trust me after about 4-5 sets of that you will be done... also truck pushes are good, also try things like unilateral work and dynamic lifting is what I was referring to... Dynamic Squats, Jump Squats, Olympic Lifts, as well as unilateral work

Yeah, I'm hoping that type of stuff helps with cardio. And I used to be able to do jump rope for like 2-3 minutes easy, but now, I can't even seem to get it 10 times around the first try, and I don't know why. It's not liek it was 3 years ago, last time I jumped roped for 2-3 minute round was like a few weeks ago. I've tried since then, but it seems like the rope has gotten shorter (feels like it....not my form, as I got the form down-packed like the first day I got the rope).

EDIT: And shin splints also usually stop me, as they get VERY bad (always have, no matter how much I stretch). I think it's cause of my calves, cause they are HUGE (bigger than my arms), and they always cause me problems.

[DocHollidy]

Yeah, I'm hoping that type of stuff helps with cardio. And I used to be able to do jump rope for like 2-3 minutes easy, but now, I can't even seem to get it 10 times around the first try, and I don't know why. It's not liek it was 3 years ago, last time I jumped roped for 2-3 minute round was like a few weeks ago. I've tried since then, but it seems like the rope has gotten shorter (feels like it....not my form, as I got the form down-packed like the first day I got the rope).

EDIT: And shin splints also usually stop me, as they get VERY bad (always have, no matter how much I stretch). I think it's cause of my calves, cause they are HUGE (bigger than my arms), and they always cause me problems.


yea but jump rope is something you can build up quickly I went from not being able to do it at all to 100 straight in a day when I first started, its just timing, you may need a longer rope... If anything else fails atleast try to do some of that stuff shin splints is usually in conjuction with running on rough surfaces maybe try on turf or something. I'm not sure but if you are about to go away to college in 2 months you need to start running now

[MURDR]

yea but jump rope is something you can build up quickly I went from not being able to do it at all to 100 straight in a day when I first started, its just timing, you may need a longer rope... If anything else fails atleast try to do some of that stuff shin splints is usually in conjuction with running on rough surfaces maybe try on turf or something. I'm not sure but if you are about to go away to college in 2 months you need to start running now

Yeah, I want to start running, but I just gotta keep trying and wait until I can do it without getting hurt again. But yeah, that's the thing, like 2 weeks ago I could do it like 2-3 minutes straight, but now, even though my timing seems exactly the same, I can't do it for even like 10 seconds anymore.

[DocHollidy]

Yeah, I want to start running, but I just gotta keep trying and wait until I can do it without getting hurt again. But yeah, that's the thing, like 2 weeks ago I could do it like 2-3 minutes straight, but now, even though my timing seems exactly the same, I can't do it for even like 10 seconds anymore.


just work at it bro, and make sure you know your body (rest when you need rest, dont run if you cant run) but at the same time do what you can... I'm sure you guys will have some sort of conditioning test for camp, and I can tell you from experience the more advanced skill wise (speed, strength, etc.) than the other recruits coming in the more it will benefit you.

[MURDR]

just work at it bro, and make sure you know your body (rest when you need rest, dont run if you cant run) but at the same time do what you can... I'm sure you guys will have some sort of conditioning test for camp, and I can tell you from experience the more advanced skill wise (speed, strength, etc.) than the other recruits coming in the more it will benefit you.

Yeah, I just need to work on my speed/conditioning. I'll definitely try and run tonight, and if not, I run at the same place where I push the car (has the PERFECT incline angle AND flat surfaces for DL/OL drills), so if I can run, I'll run AND push the car, if not, I'll just push the car.

And yeah, overworking has always been my worst problem. My coach used to have to lock the gates to the football field, cause I'd be out there until like 9 just running bleachers, and I used to hit the weightroom for an hour or two after we did a 2 hour workout. I know my body, but that's why I overwork, because I know my body recovers very quickly, and it doesn't seem to be detrimental to my gains.

But yeah, that's the only thing I'm worried about, speed and conditioning. I definitely have the strength, and I like to think I have a good work ethic, a good football I.Q., and I don't get nervous in crunch time, but I'm really lacking in speed and conditioning, which is huge.

I literally want to get to at least 4.7 as a 300 lb. DT, benching and squatting at least 600, before I graduate. It's going to be nearly impossible, but I ran a 4.8 as a 260 lb. Junior, while still benching the most on the team. Knee injuries will definitely hurt me now (as my doctor even advised me to skip this year), but I know ACLs don't completely heal until 2 years, so I'll hopefully get better as I go along for the entire 2 years.

[MURDR]

Will post my arm workout tomorrow.

[MURDR]

Okay, will post last 2 days of workouts after dinner. Figured out a good stance where I can go ATG without my braces slicing my leg open (yes, it happened a few times), so that's good. Obviously, the weight will drop, as I was going just above parallel before, but I've always preferred ATG squats. Didn't try more, cause it was late and the gym closed, but I did 365 one time on ATG squat (well, it was really like 335 or something cause it was Smith...all they have).

[MURDR]

My wrist roller finally came today, and my forearms are on fire! Wanna work on my grip more, so I can rip the ball out of people's hands easier....I wanna get better at it than Dick Butkus, and I'm not even exaggerating. I know I didn't last night, but I will post my last 2 workouts here in a bit.

[MURDR]

Just went down to the local high school to try and run. The ground is VERY uneven (flattest I could find), so I decided just to do shuttles instead of sprinting. I WANT to sprint, but I would definitely hurt myself, as it's horribly uneven (I'll start doing jump rope for conditioning more, since I have no where to run).

Timed my shuttle, and was surprised, as it was a lot better than I thought. Even after getting my foot caught in a hole, and I stumbled, I still got 5.2. Still VERY slow for my standards, but I expected worse, considering I haven't sprinted for like over 6 months.

[DocHollidy]

keep working at it bro, it will come back, dont let it weigh you down, usually I can get my speed back in about a month tops so you'll be ok once you can start sprinting

[CasinoApe]

Hey man, good luck with your goals, i've had my share of knee problems too lol.

Just keep at it, you'd be surprised how quickly your speed will come back.

[MURDR]

Alright, sorry for all the delays. Not gonna post the full workouts, as I missed 4 days, but basically I did upper, lower, rest, and upper. Did some agility drills and it took me a while to get used to, but I managed to get to 5.2, which is very slow by my standards (I was never really fast, but I always had great agility), but better than I expected. Was gonna do car pushes, but I decided to keep doing more agility drills (20 yard shuttle is actually realistic, as that's the most running lineman do on the average play). Didn't hit any PRs (didn't even try, actually), but next week is a max out week on hang clean, bench, and squat. Also, changed up my squatting stance, and I found a way to go ATG without my knee braces killing me. Obviously, I had to drop weight because of the increased ROM, but I'm hoping to get over 365 (I got 365 the other day, not sure if it was my max).

Also, yesterday, for my second upper day, I decided to do dumbbell exercises with the stability ball, and it makes a BIG difference, especially on DB bench, DB skull crushers, and pullovers.

And I'm really trying to stretch out my wrists and arms more to help with racking the weight on PC and front squats, so hopefully I can get it good soon. And working on my deltoids as well to help it feel more comfortable when racking it, and so my muscle sticks out more so it's easier to rack.

[MURDR]

KILLED my shoulders today, got a really good workout in (decided I'm gonna start using stability ball for DBs exercises, so that's what I did).

Also, did 20 yard shuttle again today, and was very pleased. Even though it was wet, I slipped twice, and I THINK it was a BIT more than 5 yards between middle cone on both sides, I STILL got a 4.7, and I felt I could go faster.

[MURDR]

Gonna do agility again today, and I WILL get a 4.5! I'll actually use a tape measure this time, so it'll be exactly 20 yards.

[MURDR]

Just updated my sig with new stats. Rest day, but did agilities again today and I got a 4.50 shuttle! Still very slow, so I'm aiming for under 4.00 by August 17 (I can do it, I need to work on technique).

[DocHollidy]

good luck on the under 4.0 but I'm sorry I dont think any lineman have ever gotten a 20 pro under 4.0 so thats a tall task

[MURDR]

good luck on the under 4.0 but I'm sorry I dont think any lineman have ever gotten a 20 pro under 4.0 so thats a tall task

I consider my agility to be my best physical tool, even greater than strength. I got a 3.92 my sophomore year, and my braces just give me extra support. I KNOW I can do it, as I have before.

[Airikr]

I consider my agility to be my best physical tool, even greater than strength. I got a 3.92 my sophomore year, and my braces just give me extra support. I KNOW I can do it, as I have before.

Realistically speaking, I doubt it. Sorry to say. If your time was that quick, I'm sure you'd be in a newspaper or something lol.

But as far as advice goes, if you can't sprint at your fullest and you go to a gym ride the bikes or use the elliptical, even if you go slow as heck, it will help you when you start to sprint. Just getting your upper-body strong, won't help you as much as on-field practice.

Try getting your knees back into that churning motion lineman use to block.

I suggest going to a field and doing push ups/down ups and that kinda thing if your capable, not saying that you can't but I mean because of your knees.

[DocHollidy]

I consider my agility to be my best physical tool, even greater than strength. I got a 3.92 my sophomore year, and my braces just give me extra support. I KNOW I can do it, as I have before.

well I'm not meaning to hate but if you had a 5.2 the other day and now a 4.5 you may need a new timer, thats a big difference. As well as the fact that the fastest shuttle time at the combine in the last 5 years is 3.81 and you would be 4th at ANY position in the last 5 years with a 3.91, behind 3 DBs

[MURDR]

well I'm not meaning to hate but if you had a 5.2 the other day and now a 4.5 you may need a new timer, thats a big difference. As well as the fact that the fastest shuttle time at the combine in the last 5 years is 3.81 and you would be 4th at ANY position in the last 5 years with a 3.91, behind 3 DBs

Well no, the 5.2 was because of me slipping both on both cuts (it was in the pouring rain). I know no one believes me when I say 3.92, but I'm not really on who likes to brag anyways, so I don't mind if people believe me, I don't need to e-brag.

Also, may sound like a weird question, but anyone who's 6'0" know how tall your legs are supposed to be? I always knew I didn't have long arms (same as height), but I think I have long legs. What's the average leg length for someone 6'0", and how do I measure it?

EDIT: And actually, because I felt so good on the shuttles, I'm going to try and attempt to do my sprints again. I'm gonna jump the fence at the local HS football field, and attempt to do my conditioning exercises (that's my concern, as I can get speed and agility back pretty easily, but conditioning is harder to get back), and if I can't do the running, I'll do some bleachers, as that's where I got all my speed and conditioning in the first place.

[pigskinmuscle66]

sup dude. just read through your log and i was in a similar situation as you... blew out my ankle my senior year and lost all DI looks... even though they were I-AA and i was a mid tier recruit.. I can only dream of being your height haha. All i can say is that practices suck and they are boring as ****, even during team.... focus on your academics then athletics and you should be set. Mount Union, eh? Im originally from MN and my fav DIII team was always Wisconsin Whitewater.. have fun racking up a couple national championships the next four years.

[MURDR]

sup dude. just read through your log and i was in a similar situation as you... blew out my ankle my senior year and lost all DI looks... even though they were I-AA and i was a mid tier recruit.. I can only dream of being your height haha. All i can say is that practices suck and they are boring as ****, even during team.... focus on your academics then athletics and you should be set. Mount Union, eh? Im originally from MN and my fav DIII team was always Wisconsin Whitewater.. have fun racking up a couple national championships the next four years.

And I wish I was the height of some other 6'4" kids :)

And dam, haha, I haven't even played them yet and I HATE Whitewater. D3 really only has 2 powerhouse teams, MU and UW-WW. And yeah, biggest reason I chose MU was championships. Obviously, I want to ge tto the NFL myself, but I want to win FOUR championships over the next 4 years. MU has a pretty good recruiting class this year, so it will be tough to fight for my job, but I think I can do it.

[pigskinmuscle66]

And I wish I was the height of some other 6'4" kids :)

And dam, haha, I haven't even played them yet and I HATE Whitewater. D3 really only has 2 powerhouse teams, MU and UW-WW. And yeah, biggest reason I chose MU was championships. Obviously, I want to ge tto the NFL myself, but I want to win FOUR championships over the next 4 years. MU has a pretty good recruiting class this year, so it will be tough to fight for my job, but I think I can do it.

yea i originally signed to play at USMMA, but got medically discharged due to my eyesight (20/400), couldn't make things work at a nearby D IAA school, so went to a small DIII school that just started a football team... 39 practices at 7:00am in the morning with no games to look forward to, it blew.... As for MU and WW being the only DIII powerhouses, i think they are just on a different level compared to wesley and del val.. still, train hard and report to camp in shape. when you reporting?

[MURDR]

yea i originally signed to play at USMMA, but got medically discharged due to my eyesight (20/400), couldn't make things work at a nearby D IAA school, so went to a small DIII school that just started a football team... 39 practices at 7:00am in the morning with no games to look forward to, it blew.... As for MU and WW being the only DIII powerhouses, i think they are just on a different level compared to wesley and del val.. still, train hard and report to camp in shape. when you reporting?

August 17. By the time I report, I want to be the strongest person on the team, the fastest big offensive lineman (like 275+), the most agile among OL, and hopefully, in condition (will be hardest part).

Lot of these goals may seem "unrealistic", however, I ALWAYS think that my numbers suck, as I always know someone out there is better, and I think that makes me a better player, as I try to push myself to impossible standards.

[DocHollidy]

Well no, the 5.2 was because of me slipping both on both cuts (it was in the pouring rain). I know no one believes me when I say 3.92, but I'm not really on who likes to brag anyways, so I don't mind if people believe me, I don't need to e-brag.

Also, may sound like a weird question, but anyone who's 6'0" know how tall your legs are supposed to be? I always knew I didn't have long arms (same as height), but I think I have long legs. What's the average leg length for someone 6'0", and how do I measure it?

EDIT: And actually, because I felt so good on the shuttles, I'm going to try and attempt to do my sprints again. I'm gonna jump the fence at the local HS football field, and attempt to do my conditioning exercises (that's my concern, as I can get speed and agility back pretty easily, but conditioning is harder to get back), and if I can't do the running, I'll do some bleachers, as that's where I got all my speed and conditioning in the first place.

oh I never said I dont beleive you ran a 3.92, when I was 205lbs I ran 4.49 multiple times but I know that was my timer and not my actual time, thats all I was suggesting is getting a legit time.

[DocHollidy]

And I wish I was the height of some other 6'4" kids :)

And dam, haha, I haven't even played them yet and I HATE Whitewater. D3 really only has 2 powerhouse teams, MU and UW-WW. And yeah, biggest reason I chose MU was championships. Obviously, I want to ge tto the NFL myself, but I want to win FOUR championships over the next 4 years. MU has a pretty good recruiting class this year, so it will be tough to fight for my job, but I think I can do it.

whoa whoa whoa your forgetting about the Dub aka Wesley they been in final 4 last 3 years

[MURDR]

whoa whoa whoa your forgetting about the Dub aka Wesley they been in final 4 last 3 years

D3? It's been MU vs. UW-WW for the last 6 years.

[MURDR]

oh I never said I dont beleive you ran a 3.92, when I was 205lbs I ran 4.49 multiple times but I know that was my timer and not my actual time, thats all I was suggesting is getting a legit time.

Yeah, I ALWAYS assume my timer is slow, so I ALWAYS assume that my time is worse. By doing that, it makes me push harder to get a better time, even though I MIGHT already have that time.

[MURDR]

Also, gonna test vertical tomorrow. I honestly think it'll only be like 20 (VERY low), but that's also one of the hardest things to do post-torn ACL, along with leg extensions and lunges.

I need to work on plyometrics more, especially one-legged plyometrics, as that will help me a lot when running.

[MURDR]

Uploaded a new avatar. My coach put up some pics on FB from last season, so I cropped one of them (have others, but this was the best quality one). That was when I was at like 240, so I'm a lot bigger and stronger than that (well, except for legs, for obvious reasons).

Also, went down to the local high school to jump the fence and do some cardio, and instead of going on the field, I found the "hidden" football practice field, with a few tractor tires, lots of sleds, and some other stuff. My shuttle was a little slower today, but I'll get it up soon. Didn't condition much, as the practice field was a long walk away across a huge hill (like walking sideways on a hill for a while...kills your ankles). However, I did do some tire workouts, and I'm gonna start trying to use them in my conditioning, by doing a minute of jump rope, 10 heavy tire flips (heaviest tire), drag it back where it started, and lots of good tire box jumps, without rest. A few rounds of that should help out a lot.

But yeah, really gotta work on my agility, speed, and conditioning. Wanna be the strongest AND fastest!

[whyYOUmadBRO]

Uploaded a new avatar. My coach put up some pics on FB from last season, so I cropped one of them (have others, but this was the best quality one). That was when I was at like 240, so I'm a lot bigger and stronger than that (well, except for legs, for obvious reasons).

Also, went down to the local high school to jump the fence and do some cardio, and instead of going on the field, I found the "hidden" football practice field, with a few tractor tires, lots of sleds, and some other stuff. My shuttle was a little slower today, but I'll get it up soon. Didn't condition much, as the practice field was a long walk away across a huge hill (like walking sideways on a hill for a while...kills your ankles). However, I did do some tire workouts, and I'm gonna start trying to use them in my conditioning, by doing a minute of jump rope, 10 heavy tire flips (heaviest tire), drag it back where it started, and lots of good tire box jumps, without rest. A few rounds of that should help out a lot.

But yeah, really gotta work on my agility, speed, and conditioning. Wanna be the strongest AND fastest!

I love the tires for conditioning. Any schmoe can run, but when we use to do those heavy tire flips in the summer, it was always a puker for me.

[MURDR]

I love the tires for conditioning. Any schmoe can run, but when we use to do those heavy tire flips in the summer, it was always a puker for me.

Yeah, I LOVE doing tire flips and drags (no rope, just grab it and drag it back). Glad I found a heavy tire though, and not some crap one.

[MURDR]

Lower body today. Going to the gym, then gonna go to the new-found practice field and do some more tire flips/drags, jump roping, and tire box jumps in rounds for cardio. Will try and sprint as well and test my 40 (honestly expect 5.5 at best :/) if my knee doesn't start to give out.

[MURDR]

New ATG PR of 395 today! Tried 405 and didn't get it, though I was close. Gonna go to the field and flip tires TOMORROW, so I can do it on the same day as PCs and DLs.

[MURDR]

Just got back from an intense tire flipping workout with a pretty heavy tire (5 1/2 feet across...anyone know the weight?). Didn't attempt to sprint yet, but I definitely will next time I go (Sunday, because I have orientation Fri. and Sat.). Wanted to check my form on exploding off the ball, so I hit it 5 times and filmed it (did more, but only filmed one). I know the first two were pretty bad, but I think the last three were pretty solid. Keep in mind that it was a 7-man sled, so I couldn't move it by myself, so I only took my two initial steps, so I know I didn't have a good power angle with my legs. Let me know how to improve on it.

http://bit.ly/llSEx5

[Lee94]

Why not make the transition to center? You have a good build for it. Have you ever tried it? 6'0 is short for a lineman. But hey if u can do it.. Ur a beast

[MURDR]

Why not make the transition to center? You have a good build for it. Have you ever tried it? 6'0 is short for a lineman. But hey if u can do it.. Ur a beast

Yeah, and.........it didn't go well, AT ALL. Under center, I can play C fine, but I just can't do shotgun for some reason. Honestly, I know I can play LT, but my height would put me at DT, and C, and I can't snap good. Luckily, MU doesn't care about height.

[pigskinmuscle66]

Yeah, and.........it didn't go well, AT ALL. Under center, I can play C fine, but I just can't do shotgun for some reason. Honestly, I know I can play LT, but my height would put me at DT, and C, and I can't snap good. Luckily, MU doesn't care about height.

go to guard brah... i would be able to steal the center position but my teams needs a guard that can pull.. you height and quickness would make for a good pancake combo on traps

[MURDR]

go to guard brah... i would be able to steal the center position but my teams needs a guard that can pull.. you height and quickness would make for a good pancake combo on traps

Yeah, I've always been a pulling G. I don't have my speed anymore, but I have agility and acceleration, meaning I can pull very quickly and get there in time to make the block. I just gotta learn to sue my weight and strength to my advantage (if I can do that, I'll be a beast, hopefully).

[pigskinmuscle66]

Yeah, I've always been a pulling G. I don't have my speed anymore, but I have agility and acceleration, meaning I can pull very quickly and get there in time to make the block. I just gotta learn to sue my weight and strength to my advantage (if I can do that, I'll be a beast, hopefully).

i love pulling. i was laying d ends and lbs out left and right hahahha... its kinda gay though, d3 football spring ball has no pads... so its just body on body contact

[PCFootball24]

Just got back from an intense tire flipping workout with a pretty heavy tire (5 1/2 feet across...anyone know the weight?). Didn't attempt to sprint yet, but I definitely will next time I go (Sunday, because I have orientation Fri. and Sat.). Wanted to check my form on exploding off the ball, so I hit it 5 times and filmed it (did more, but only filmed one). I know the first two were pretty bad, but I think the last three were pretty solid. Keep in mind that it was a 7-man sled, so I couldn't move it by myself, so I only took my two initial steps, so I know I didn't have a good power angle with my legs. Let me know how to improve on it.

http://bit.ly/llSEx5

It looks like you're bringing your hand up before you explode out of your stance. That's wasting quite a bit of time, instead of engaging with the lineman already you're still trying to get out of your stance. Try to move your hand and legs more at the same time.

And what cleats are those?

[MURDR]

It looks like you're bringing your hand up before you explode out of your stance. That's wasting quite a bit of time, instead of engaging with the lineman already you're still trying to get out of your stance. Try to move your hand and legs more at the same time.

And what cleats are those?

Nike Superbad 3 D...EASILY the best cleat I've ever had.

And I THOUGHT I was moving them at once, but I can't tell, as I just hit the bag. I'll try again next time I go and see what I can do better.

[PCFootball24]

Nike Superbad 3 D...EASILY the best cleat I've ever had.

And I THOUGHT I was moving them at once, but I can't tell, as I just hit the bag. I'll try again next time I go and see what I can do better.

Those are the cleats I've been thinking about getting for next year

[MURDR]

Those are the cleats I've been thinking about getting for next year

Definitely get them...most comfortable cleats I've ever gotten.

Also, worked out today and tried doing some vert....and, it was......pretty horrible.


I used to be able to jump 24 inches with my left leg alone, now I can only do 18 inch with BOTH legs! I've kind of neglected vert training (mostly because I have no plyo box), so I'll try and start doing that some more, because I really want to be the most athletic lineman.

[MURDR]

Won't be able to workout today or tomorrow, got my MU Preview...gonna be boring up until the mixer...hopefully I meet some cool people and not some frat boy ***s.

[MURDR]

Just got home from UMU Preview last night, and it was better than I expected. Had lots of team-building exercises that I thought was gonna be really gay, but it was actually a lot more fun than I thought it would be.

Getting back to weights today, will do PCs and DLs that I missed on Friday, and I'll try and sprint today.

[MURDR]

Alright, didn't get to sprint, cause the weather was too bad. Gonna do upper body today, and I'll sprint afterwards. I don't think I'll be able to do the 40 fast at all, maybe not even under 5.5 :(

However, I'll definitely try and get under 5 (won't happen, but I'll see what I get).

[dshorter83]

For linemen they are not always so concerned with the overall speed but the 10 yard split of the 40. They want to know that you will have good initial burst for run blocking and being able to get to the second level when you pull. Focus on being explosive from your starting point and that will help a lot. (Most 40 times suck because of poor starting technique)

[MURDR]

For linemen they are not always so concerned with the overall speed but the 10 yard split of the 40. They want to know that you will have good initial burst for run blocking and being able to get to the second level when you pull. Focus on being explosive from your starting point and that will help a lot. (Most 40 times suck because of poor starting technique)

I'll have to time both then, and see what I get. I'll just do a 40 and time it, then just do another "40" and run about 20 yards, and obviously stop the watch at 10 yards. What's usually a good 10-yard split for lineman? Not DEs.

[MURDR]

I've never actually timed it, but I've always been able to get to full speed in like 2-4 steps, so I'm guessing my 10-yard split will be much better in comparison to my 40.

[dshorter83]

"The 10-yard split is the most important part of the 40-yard dash when evaluating offensive linemen because it shows the initial burst and explosiveness that translates to their responsibilities in the trenches, and Solder had the top 10-yard split (1.62 seconds unofficial) among all offensive linemen and the fastest 40 (5.05) in the offensive tackle group."

That's quoted from an ESPN article written by Todd McShay.

So obviously your probably not going to beat out Nate Solder as of now but I would set my goal for around 1.75. And I would definitely try to get someone else to time you because there is more room for error when your arms are pumping and trying to hit the stop button. With the difference in just a .10 of a second making such a big deal you want to be as exact as possible.

[MURDR]

"The 10-yard split is the most important part of the 40-yard dash when evaluating offensive linemen because it shows the initial burst and explosiveness that translates to their responsibilities in the trenches, and Solder had the top 10-yard split (1.62 seconds unofficial) among all offensive linemen and the fastest 40 (5.05) in the offensive tackle group."

That's quoted from an ESPN article written by Todd McShay.

So obviously your probably not going to beat out Nate Solder as of now but I would set my goal for around 1.75. And I would definitely try to get someone else to time you because there is more room for error when your arms are pumping and trying to hit the stop button. With the difference in just a .10 of a second making such a big deal you want to be as exact as possible.

Yeah, I have the person sit about an inch away from the cone so they can pinpoint the exact time my foot crosses the 10 yards. I'm aiming for a good time, because even though my top speed isn't fast, I can get to my top speed immediately.

[MURDR]

Did my own little "combine" today, and I was disappointed with my results. Keep in mind that I had my mom hand time it, so her reactions aren't the best, so these times could be a few tenths of a second better or worse, so none of these times are "official". Here's my best results:

40 yard dash (did this last and ankles were KILLING me): 5.73 (VERY disappointed, but I have 4 years to get it up, so I'll keep on trying...I want to get at least 4.99 by my senior year)

10 yard split: 1.71 (again, disappointed, I know I can do a lot better, but it's not bad at all)

20 yard shuttle: 4.88 (again, disappointed, but it's not horrible horrible)

3 cone drill: 8.41 (VERY disappointed, and even though I know it's slow, I think my form gave out when I had to loop around the cone, so if I can get that down, my time would be a lot better)

Overall, VERY disappointing, but I'll get there. I'll definitely get my bench press reps, shuttle, and 10-yard split up near the top, I'm just worried about everything else...

[DLB13]

dude stop bashing your from what I see you have some very high expectations for yourself but you're coming off ACL injurys which take atleast 6-12 months to get full power and explosion back.

[MURDR]

dude stop bashing your from what I see you have some very high expectations for yourself but you're coming off ACL injurys which take atleast 6-12 months to get full power and explosion back.

I know, but I try and push myself to unrealistic expectations, so that NO time will EVER be good enough for me. I'm never satisfied with anything I do, and I think that's a huge advantage over a lot of other athletes. I kinda takes a toll on me, as I get wicked mad at myself, but it's for the better.

[DLB13]

Yeah yo I feel you on that one because when i set high goals and sometimes dont achieve them so i get super pissed and all sad and **** lol but you have a reason for not achieving those high goals. but if that **** motivates you keep on doin wat you do long as your makin progress.....

[willkacsur]

Did you give up?

[BigBoLuke93]

Did you give up?

He's Banned

[MURDR]

Finally back from my ban, AGAIN! I got back yesterday, but my computer's been broken, and I just got a new one today. For obvious reasons, I'm not gonna post all the workouts I did, just summarize what happened during my ban later today.

[MURDR]

Alright so yeah, been working out a lot, and haven't been gaining much strength, but I just hit a few plateaus, nothing major. I also signed up for a new gym that actually has free weights (unlike my PT place, LOL), and it's geared towards athletes and powerlifters. They actually have a RULE that you can't do curls in the squat racks! But yeah, BEST gym I've ever been to, and I'm really feeling a difference in my workouts (because of all the tings they have, plus I'm now doing free weight squats for the first time since surgery...maxed at 350, not too bad considering it's first time since surgery).

My mom accidentally threw away my workout book without knowing it, so now I'm just doing the workouts I remember, and whatever else I feel like doing.

Gonna do some upper body today and running after (oh yeah, and they have a field there too, with prowlers, tires, rope wall, etc.)!

[MURDR]

Got back from my most recent ban. Number shaven't changed much, except my 40 yard dash improved to 5.18 and might be even faster right now. Just completed training camp for football, and I started out bad the first 2 days, started playing GREAT, was close to becoming a starter, then I had knees problems that have started making me play like **** again. However, I recently discovered what glute-ham raises are, so that should help A LOT with my knee health, and strength/speed/explosion.

Also, down to 270, still probably going to drop weight and switch positions next season.

[MURDR]

Got back from my most recent ban. Number shaven't changed much, except my 40 yard dash improved to 5.18 and might be even faster right now. Just completed training camp for football, and I started out bad the first 2 days, started playing GREAT, was close to becoming a starter, then I had knees problems that have started making me play like **** again. However, I recently discovered what glute-ham raises are, so that should help A LOT with my knee health, and strength/speed/explosion.

Also, down to 270, still probably going to drop weight and switch positions next season.Haven't been able to get in the weightroom in like a week. Every time I go, it's locked. Hopefully I can get some more lifting in soon, cause I don't want to lose all my strength.

I'll do my first official weigh-in tomorrow morning just to see EXACTLY where I'm at. Want to get down to 220.

[CountedOut]

what position are you trying to play next year?

[MURDR]

what position are you trying to play next year?Most likely MLB. That's the position I truly want to play, but I dunno if my coaches will let me.

[CountedOut]

damn i think you would be solid just increase your speed and make sure your conditioned. i have a question though for you how do you usually lift in season?

[MURDR]

damn i think you would be solid just increase your speed and make sure your conditioned. i have a question though for you how do you usually lift in season?I thought we'd lift as a team on weekends, but apparently not. I just lifted for the first time in 3 weeks, I'm pissed off, because I thought we'd lift as a team, and we never did. I got A LOT weaker.

[MURDR]

Gonna keep dropping weight, and will do my first weigh-in tomorrow morning. I really want to make the switch to MLB, and hopefully I don't have to transfer (I wouldn't mind playing DL, but I just can't stand OL, honestly). I'll still play wherever the coaches put me, but I HATE OL with a passion. I'm just nervous that I'll make the switch and I won't play because I'm not experienced at MLB and don't know basic things like coverages (I need someone to teach me....but I learn quickly).

[Football345]

Oh yeah, and after football (4 years from now), if I can't go further in football, I'm gonna start my cut back down to 185, so I can be in better shape for my police physical fitness test.

Bro u will not be able to get down to 185. You will bench press close to 500 lbs... Think about tht for a second

[beertank23]

Get it done bro!! 200 sounds like a nice even number!

[MURDR]

Bro u will not be able to get down to 185. You will bench press close to 500 lbs... Think about tht for a secondI don't understand...?

[redfield11]

Gonna keep dropping weight, and will do my first weigh-in tomorrow morning. I really want to make the switch to MLB, and hopefully I don't have to transfer (I wouldn't mind playing DL, but I just can't stand OL, honestly). I'll still play wherever the coaches put me, but I HATE OL with a passion. I'm just nervous that I'll make the switch and I won't play because I'm not experienced at MLB and don't know basic things like coverages (I need someone to teach me....but I learn quickly).

for sure do what it takes because if you have the athleticism and dedication then you'll make up for the switch. But if you hate the position you play then it's all going to be hell and take the fun out of football.

[rmartinez13]

good luck with the weight loss, mlb is the best position. I play it in high school. What school are you playing for right now.

[MURDR]

good luck with the weight loss, mlb is the best position. I play it in high school. What school are you playing for right now.U of Mount Union

[MURDR]

Did official weigh-in today. 264.8, so I'll say 265. Worked out lower body yesterday (and I discovered glut-ham raises and I'm glad....my posterior chain will get BEAST now), and I'm gonna do upper body today. I know I got weaker, but I'll get back up.

[MURDR]

Had our first game yesterday, we won 13-6. However, the game was cut short due to lightning, so no subs on the OL got a chance to get in and prove themselves, including me. Kinda makes me mad, cause although I'm definitely not the best OL at this point, I really wanted to prove myself in the first game, now I gotta wait an entire week to do it. Makes me really mad.

Also, as always, I still am planning on playing MLB next season. I just don't like OL, and it's not a good career move for me to stay there.

[MURDR]

Played our second game yesterday, and moved to 2-0 after winning 45-19. I only got in 6 plays, but I made the most of them, and I hustled more than anyone on the field when I was on it (was trying to prove myself....I ran more than the WRs and HBs when I was in, srs). First play, it was a double team on the nose and I expected him to go inside of me, so when he went outside, he got by me, and wrapped up the runningback, but I didn't give up, I sprinted over to him, and hit him off the tackler. After that, I just made lots of hustle plays, especially when we threw an INT on my last play in the game, I pancaked some kid, then when one of the blockers tried to crack me after the INT, I (literally) knocked the wind outta him, then I outran and caught up to the runningback and made the tackle. Would've gotten the forced fumble too and the recovery if some idiot didn't come in and hit him down while I was stripping it. But I think that was definitely the play of the game for me.

[fannoo]

hope u can do it

[snooples]

do it. youve got 4 years of college fb and you're already repping 225x28 on the bench. you can easily get 35+. being short is also a great advantage for a linemen (seeing how the LOS is won by the lower man). youre 40 time will need some serious improvement too but u have 4+ years. i would stay on the line. dont give up, seriously. pierre garcon came out of your school

where did u play HS? (state)

[MURDR]

do it. youve got 4 years of college fb and you're already repping 225x28 on the bench. you can easily get 35+. being short is also a great advantage for a linemen (seeing how the LOS is won by the lower man). youre 40 time will need some serious improvement too but u have 4+ years. dont give up, seriously. pierre garcon came out of your schoolSo did two other current NFL players (both on Jaguars, anyone wanna guess?)

But not lifting for a while (because the weightroom was never open, and it made me pissed), really took a toll on my strength. I'll be lucky if I can hit it 10 times now (srs). However, since I could lift it before, it'll be easier to regain the strength back.

[snooples]

how long has it been since u last lifted?

[MURDR]

how long has it been since u last lifted?well, i'm lifting regularly now (THANK GOD!), but it was a good 2 1/2-3 weeks (srs).....it sucked badly

[MURDR]

well, i'm lifting regularly now (THANK GOD!), but it was a good 2 1/2-3 weeks (srs).....it sucked badlySeason's about halfway over, only gotten 6 plays total in (my team has only gotten one game played), so I'm kinda mad. Still losing weight, and starting to gain my strength back in my upper body. Can't wait until the offseason so I can go beast mode in the weightroom, start up boxing, and test my 40 time.

[Joeytheman998]

I hope you make it dude, especially after all the hard work you've put in. Don't give up.

[MURDR]

I hope you make it dude, especially after all the hard work you've put in. Don't give up.Definitely will never give up, but I'd be lying if I said I wasn't pissed off. I feel like the OL coach doesn't even want me on the team. Position change I had in mind is now eminent.

[MURDR]

Game tomorrow at 2, hoping to get some playing time. I know i won't get in a lot, so I'll have to really outhustle everyone on the field while I'm in.

Trying to really get my conditioning up, so eventually, if I start to play more, I won't tire out as easily. I've actually been playing basketball every day for my conditioning. I love shooting around and using it as a conditioning tool, and it's fun. Also, been hitting the weightroom hard the last few weeks. My right leg is still pretty bad, and I can't even do a pistol squat right now without extreme pain in my kneecap. However, I'm gaining my upper body strength back slowly, which is nice.

But yeah, trying to get in really good condition, and will probably try and cut all the way down to 200, then clean bulk back up to 220 to start the next season. Been having ankle issues and weakness on my right foot from being off it so long after surgery, so hoping that gets better, as it's holding me back while running and conditioning more than my knee is.

[wildcats9]

Hey, just read alot of this thread. I respect your work ethic, i tore my ACL twice as well so i know how hard it is to come back both mentally and physically from an injury like that. I was lucky enough to play both in the Pac-10 (now 12) and the ACC in college and your story reminds me of my own. Heres some advice, start training more like an athlete and forget about the bodybuilding type workouts you have been posting. 2. DO not simply just try to cut down to 200 pounds. I tried something like that after tearing my ACL the first time tried to drop down to like 205 from 225 because i thought it would help my agility and quickness, you know what it did. It made me weak and slow. If your trying to drop weight do it slowly and properly, dont crash diet just to get down to a number. Change you diet and consider it a lifestyle change, not a diet, continue to train hard and just let the weight come off naturally. You will keep strength and muscle and wont have to worry about then "bulking up" which just means put on 10 pounds of muscle and 10 pounds of fat.

You need to look at this like a marathon not a 100M dash. i know mt union is a solid d3 program but not how you guys do things compared to bigger schools. my brother played d3 at a school that wasnt good and their program sucked. if you want to talk and go over anything about your training or football in general PM id be happy to talk to you and help you out

[MURDR]

Had my game today, we won 41-21. I'm not a starter, so I only got in for the fourth quarter. The coach put me in and I hustled my ass off. I didn't make any big plays or anything, but I gave a lot of effort, and opened some holes. However, I was taken out after 3 plays, because some LB got mad that I blocked until the whistle, so he started shoving me and throwing punches, and I pushed him back to get him off.

Coach thought I threw the punches, but I was just trying to get him off me. He screamed at me, and when I explained it, he said okay. But kinda mad, as I was doing good, but a misunderstanding caused me to get a penalty and taken out of the game.

[Miki61]

Word up man I think we have the same idea. Keep at it.

[MURDR]

Misc brahs, update on football: I tore cartilage in my right knee. Not 100% sure, but I'm pretty sure that's a torn MCL if I'm correct. Gonna have to scope my knee and my season's basically over. No idea what I'm gonna do with football or school, but I'm just gonna keep lifting, get my strength back in upper and lower body, and start up boxing (as I really want to do it, and since I'm a Southpaw, it's not bad on my knee as much as football).

[wildcats9]

Misc brahs, update on football: I tore cartilage in my right knee. Not 100% sure, but I'm pretty sure that's a torn MCL if I'm correct. Gonna have to scope my knee and my season's basically over. No idea what I'm gonna do with football or school, but I'm just gonna keep lifting, get my strength back in upper and lower body, and start up boxing (as I really want to do it, and since I'm a Southpaw, it's not bad on my knee as much as football).

Cartilage (meniscus) is the tissue between your femur (upper leg bone) and Tibia (lower leg bone) it pretty much acts as a shock absorber, if thats all you tore depending on the degree of tear simple, bucket handle the rehab varies from a few weeks to a couple of months. You MCL is the ligament on the medial (inside) of your knee joint. Its very possible and likely to tear the meniscus when you tear the MCL. Recovery from a complete MCL tear takes a few months after surgery.

[MURDR]

Cartilage (meniscus) is the tissue between your femur (upper leg bone) and Tibia (lower leg bone) it pretty much acts as a shock absorber, if thats all you tore depending on the degree of tear simple, bucket handle the rehab varies from a few weeks to a couple of months. You MCL is the ligament on the medial (inside) of your knee joint. Its very possible and likely to tear the meniscus when you tear the MCL. Recovery from a complete MCL tear takes a few months after surgery.I'm not sure if it includes MCL or not, I thought he'd explain it to me, but the doctor didn't. Will see him on Tuesday though.

This ****ing sucks. No idea what I'm gonna do about football...

[wildcats9]

The MCL (ligament) is a much bigger injury than simple torn cartilage, if you had a MCL tear they wouldve told you. Its common to tear the meniscus when you tear the MCL but not the other way around. Without football you will get by I missed a season and a half with 2 torn ACL's it sucks but it goes by


I'm not sure if it includes MCL or not, I thought he'd explain it to me, but the doctor didn't. Will see him on Tuesday though.

This ****ing sucks. No idea what I'm gonna do about football...

[MURDR]

The MCL (ligament) is a much bigger injury than simple torn cartilage, if you had a MCL tear they wouldve told you. Its common to tear the meniscus when you tear the MCL but not the other way around. Without football you will get by I missed a season and a half with 2 torn ACL's it sucks but it goes byThat's the thing though, I don't recall exactly what he said. When I go Tuesday I'll know for sure exactly what is it because I'll listen better. I didn't listen originally to my MRI results because I thought they were negative and I just wanted to get to practice.