Footballstar's Football training Journal: Training to be a D-I prospect

[Footballstar]

I need to start this up again tomorrow I am going to start seriously taking Cre2 4 caps in the morning and 4 caps when I return from practice. I have 4 weeks left and need to get back in the groove of lifting. I used my calipers and did a 3 point test and I have 15% body fat and I want to get that to 10% while gaining muscle and my goal weight is a lean 225-235 by spring which will be great. I am going to be taking Cre2 until I run out and then I will take CEE and stack with Product X: Dermasize.

Currently our team is 1-6. I have 7 sacks, 20-25 tackles, 12-15 TFL's. On offense I have 8 catches for 65-75 yards.

[Footballstar]

I have a game on Friday. Practice has been hard but getting easier I feel my muscle energy level is up. After doing 40 up downs I wasn't that tired. I layed out 2 kids going head on that was the best hit that we have seen in practice. I won't be lifting any more this week maybe on Saturday the day after the game I will do some lifts. But I am going to follow the Designer Athletes program and I have a picture of myself from summer I have no intention of being a bodybuilder but I guess u would call it the most muscular.

[Footballstar]

Damn I look so small I have changed alot in 3 months I was about ~212 in that pic

[sciff5]

What team you play for in Mass? I grew up in Andover, Ma.

[DB15]

Damn I look so small I have changed alot in 3 months I was about ~212 in that pic
hey buddy


looking pretty good
get some up dtated one though

you and your % programs hahaha

i find it werid never thought you were black, i dont mean anyhitng by that, for some reason i always had you pegged as a white guy

maby i should have wrote that

[Footballstar]

What team you play for in Mass? I grew up in Andover, Ma.


I currently play for a small catholic school in the Catholic Central Small league We are in Division 3A. I am thinking about going to play at a bigger school next year because as long as you pay taxes in the town you are allowed to play sports at the public school. Oh yea I currently play for Trinity Catholic high School and want to play football at Waltham High School next year D-I. During the spring I'll try to talk to the college coaches that are looking at me especially during the BC camp and see what they think about me playing at larger school yea or ney

[Footballstar]

hey buddy


looking pretty good
get some up dtated one though

you and your % programs hahaha

i find it werid never thought you were black, i dont mean anyhitng by that, for some reason i always had you pegged as a white guy

maby i should have wrote that

assumptions always lead one down the wrong path... :) ;)

Yea I am going to jump back on my percentages Friday after Thanksgiving the off-season training begins. I plan on supplementing with Genetec's Volume DNA, ON's 100% Whey Protein, Bulk CEE powder, ZMA, Multi-Vitamin, and Ephedrine/Caffiene/Green tea stack.

[sciff5]

I currently play for a small catholic school in the Catholic Central Small league We are in Division 3A. I am thinking about going to play at a bigger school next year because as long as you pay taxes in the town you are allowed to play sports at the public school. Oh yea I currently play for Trinity Catholic high School and want to play football at Waltham High School next year D-I. During the spring I'll try to talk to the college coaches that are looking at me especially during the BC camp and see what they think about me playing at larger school yea or ney

Good deal bro. Yah your chances of playin D1 ball in college will deff go up if you are playin for a D1 team in HS. The coaching will be better and the competition will be better. You'll grow more as an athlete in a more competitive enviroment. So go for it

[DB15]

best of luck

[Hatebreed13]

WHat year are you? Hehe you could commute and come to St. John's and play here, you'd definitely get looked at here if you're good...

[Footballstar]

WHat year are you? Hehe you could commute and come to St. John's and play here, you'd definitely get looked at here if you're good...

Im a junior now and St. Johns is to far whether it is danvers or shrewsbury.

[sciff5]

St. Johns= sick football school
it also = no chicks though
but its relativly cheap in terms of private school

[Footballstar]

St. Johns= sick football school
it also = no chicks though
but its relativly cheap in terms of private school


How much does it cost?

[sciff5]

How much does it cost?
I think around 9 thousand a year. Which sounds like a lot but really its not bad. Honestly though if anything you should deffinatly take a PG year at some boarding school to make yourself a better prospect for D1 football. If you dont know what a PG year is. Its another year of HS pretty much at a private school. Kids who dont make it to the D1 schools their senior year go to a private school that has lots of money and good coaching. There you get another year to get your grades and your skills up even higher. Its kinda like goin to college cause you live away from home but theres more rules

[Footballstar]

I think around 9 thousand a year. Which sounds like a lot but really its not bad. Honestly though if anything you should deffinatly take a PG year at some boarding school to make yourself a better prospect for D1 football. If you dont know what a PG year is. Its another year of HS pretty much at a private school. Kids who dont make it to the D1 schools their senior year go to a private school that has lots of money and good coaching. There you get another year to get your grades and your skills up even higher. Its kinda like goin to college cause you live away from home but theres more rules

9 thousand isn't bad i pay 7 thousand now and i doubt my parents would even send me to another school so I'll ride it out at Trinity Catholic I have about a 3.3-3.4 GPA I want to be in the 3.5-3.6 range by the end of this year. A score of 1100-1200 on the SAT would be great when I take it in december. I am trying to get into a solid D-IAA - D-II program straight out of high school my parents are a little narrow headed when it comes to stuff like taking a PG year.

[RiNgMaSteR]

Good luci with playing D-1 football man! Honestly thougn your going to need to get your strength up quite a bit more if you wanna play at that level. Im actually training a dude from my school who started on versity as a freshmen with 2 other all state Lb's hes a senior now and wats to walk on at a local D-2 school! Get that strength and speed up man and good luck!

[Footballstar]

Good luci with playing D-1 football man! Honestly thougn your going to need to get your strength up quite a bit more if you wanna play at that level. Im actually training a dude from my school who started on versity as a freshmen with 2 other all state Lb's hes a senior now and wats to walk on at a local D-2 school! Get that strength and speed up man and good luck!


Yea that makes sense during track season I usually get 1-2 steps faster. I know right now I have a 4.8 40 yard dash in me. I am going to work on my nutrition which will then lead to me advancing in my lifts. Entering spring what do you think would be ideal goals to be a quality prospect? (My freshmen year the senior Quaterback who is exactly my size but ran a 4.55 went to UNH which is now a great D-IAA team but he now plays DE he's seen me play and says I am D-II material but if i want to make D-IAA I would have to work on my weight, explosion, speed, power and strength.) My current spring goals are to break 300 in the Bench Press, Power Clean at least 275, Squat should be at least 480, Deadlift should be over 500, and I want to put on 20 pounds. My speed goal is a 4.7 n the 40 yard dash. Are these goals feasible for spring which is 5 months away?

[sciff5]

Yea that makes sense during track season I usually get 1-2 steps faster. I know right now I have a 4.8 40 yard dash in me. I am going to work on my nutrition which will then lead to me advancing in my lifts. Entering spring what do you think would be ideal goals to be a quality prospect? (My freshmen year the senior Quaterback who is exactly my size but ran a 4.55 went to UNH which is now a great D-IAA team but he now plays DE he's seen me play and says I am D-II material but if i want to make D-IAA I would have to work on my weight, explosion, speed, power and strength.) My current spring goals are to break 300 in the Bench Press, Power Clean at least 275, Squat should be at least 480, Deadlift should be over 500, and I want to put on 20 pounds. My speed goal is a 4.7 n the 40 yard dash. Are these goals feasible for spring which is 5 months away?

Umm... I dont wanna be a downer but I think the only real chance you have at doing Div 1AA is by either taking a PG year at a school or if you did some seriouse pro-hormones or steroids even than its gonna be hard to get recruited.

[Footballstar]

Umm... I dont wanna be a downer but I think the only real chance you have at doing Div 1AA is by either taking a PG year at a school or if you did some seriouse pro-hormones or steroids even than its gonna be hard to get recruited.

I know it's a long shot but atleast I'll get into a decent school based on my academic prowess.

[sciff5]

I know it's a long shot but atleast I'll get into a decent school based on my academic prowess.

Yeah man its gonna be hard, but I wouldent quit and I would never dare say you couldent do it because you could.
And as for gettin into good schools. I had about a 3.3 or 3.4 in HS just like you and I got into University of Miami which is where I am right now. Its asome dude.

[Footballstar]

Pre-workout:
Kirkland Signature Multi-vitamin
6 pills of Cre2

Workout: Designer Athletes from t-nation.com

Heavy Bench:
150 lbs x 10
165 lbs x 10
175 lbs x 10

Bent over row:
75 lbs x 10
80 lbs x 10

Dips:
BW x 5
BW x 5
BW x 8

Military Press:
95 lbs x 3
85 lbs x 8
85 lbs x 8

Preacher Curl:
55 lbs x 10
55 lbs x 10
55 lbs x 10

Comments: A nice workout first workout from some time 2 weeks ago. Bench Press was very strong 175 lbs for 10 is insane because 165 for 10 felt extremly heavy. My Bent over row sucks I thought I could do 135 easy because of how high my Bench Press is but I couldn't do it more than 5 times it was pathetic. I have ordered Legal Gear's PowerTrain and it will be the only supplement I add until I get my Christmas money. Monday's Weightlifting session is going to be strictly focused on legs as I have Deadlift, RDL, Lunge, Power Clean, etc....

[Footballstar]

Workout:

Squat:
135 lbs x 5
225 lbs x 5
275 lbs x 3

Glute Ham raises:
BW x 3

Calf Raises:
80 lbs x 20 reps
80 lbs x 20 reps

Power Clean:
135 lbs x 3
155 lbs x 3
185 lbs x 3

Leg Curl:
60 lbs x 8
70 lbs x 8
80 lbs x 8

Lunges:
55 lbs x 8
80 lbs x 8

Comments: Strong leg day first day back last day I use this pussy ass small weights. I took 6 caps of Cre2 preworkout. The only lift where I feel I am not superior in is the Glute Ham raises I can only do 3 and I have the fastest 10 yard acceleration on the team hopefully posterior chain gets stronger and I improve. I didn't do Goodmornings because of my lifting circumstances. I am probably going to add the some place in the middle of the week.

[DB15]

great power cleans

how are the lunges treating you

[scott_donald]

some great workouts lately... keep forgetting to pop in but some good improvements...

[Footballstar]

great power cleans

how are the lunges treating you

Thanks why do you think I only do 2 sets of lunges?

[Footballstar]

some great workouts lately... keep forgetting to pop in but some good improvements...

Thanks man what is crazy is your post total.

[Footballstar]

Pre workout: 6 capsules of Cre2 HCL

Workout:

Bench Press:
155 lbs x 10
170 lbs x 10
180 lbs x 10

Bent over row:
135 lbs x 3
95 lbs x 8

Preacher Curl:
55 lbs x 6
65 lbs x 6
75 lbs x 6

Dips:
BW x 8

Military Press:
115 lbs x 3
95 lbs x 6
100 lbs x 6
100 lbs x 6

Comments: Hectic day... :(

[scott_donald]

nice little session but why so hectic...

[.aeterna]

solid lifts d00d..keep it up

im guessing its hectic because the gym was loaded?

[Footballstar]

nice little session but why so hectic...

Gym was loaded with people that weren't lifting just watching..basketball players, cheerleaders, random girls... I was kind of pissed

[Footballstar]

Pre-Workout:
6 capsules of Cre2

Workout:

Heavy Squat:
135 lbs x 8
255 lbs x 6
295 lbs x 6
310 lbs x 1
410 lbs x 1

Glute Ham Raises:
BW x 3

Comments: I need to be more focused in the gym and have a mission every time I go in because if I don't I will free lance around and not do a single thing which sucks. I may have neared my max in the squat to see how it would feel and it was heavy as hell but it was a 100 lbs jump from 310-410 from now on I am going to warm up then just go for big weight and actually do reps of stuff. Poor day on my part and hopefully it's the last day with that sense of apathy. This monday I am going to Bench Press which should be interesting.

[DB15]

ver very impressive squatting

[Footballstar]

ver very impressive squatting

Thanks

[Footballstar]

Pre-workout: Nothing

Workout:

Bench Press:
160 lbs x 10
170 lbs x 10
185 lbs x 7

Comments: I was working out on 3 hours of sleep. I went to a 2 day 1 night retreat and came back with enough time to lift. I didn't have my folder with my workout so I didn't know what to do so I just Bench Pressed and left because I have a nice amount of HW to make-up. 185 felt rediculously light from the last time I did it and I only got 4-5 reps knowing that if I got a full nights rest and took my Cre2 I would have got 10 reps, made it the highlight of my day. The next upper body workout is on Friday I am aiming for 11 reps at 185 lbs.

[Footballstar]

Pre-workout: Nothing

Workout:

RDL:

115 lbs for 6
165 lbs for 6
215 lbs for 6
295 lbs for 6

Squat:

275 lbs for 10
295 lbs for 6

Comments: Another poor day at the gym. I have to be able to manage my time right and move through the workout relatively quicker. Tomorrow is a Upper body day because the gym will not be open on Friday. I have to plan out my reps before time so that I may just go in and complete the lifts. RDL's are insane they do so much good to the Posterior Chain its crazy this lift should never be left out of a program. I am eliminating Good mornings and replacing it with Stiff legged Dead's.

[PimpEM_atoz]

what about all the auxiliary lifts. curls, le ext. ect.....

to be a D-1 FBALL player you got to be solid everywhere

[Footballstar]

what about all the auxiliary lifts. curls, le ext. ect.....

to be a D-1 FBALL player you got to be solid everywhere

This is my program. attatched. I am trying to strengthen my posterior chain as much as possible and if i continue to lift heavy that D-I look will come. reminder I am trying to be a great football player 1st and then worry about physique second.

[Footballstar]

Pre-Workout
6 caps of Cre2

Workout:

Bench Press:
165 lbs x 8
175 lbs x 8
190 lbs x 8
200 lbs x 5 (going for 8)

Bent Over row:
115 lbs x 6
135 lbs x 5
135 lbs x 1

Military Press:
115 lbs x 5
115 lbs x 4

Dips:
BW x 5
Bw x 2

Post workout: 3 caps of Cre2, 1 serving of ON 100% Whey, 2 Cups of rice and beans, and fish

Comments: Bench Press was awesome but it took the life out of me and every other lift after that was a struggle. This is a mediocre day but I need intensity in the weight room but it sucks when someone is always on the thing you want to do next. Friday I deadlift heavy 3 sets of 3 reps and this will be the first time I deadlift since the summer or the time i pulled 375, I look forward to this workout as it should be a killer on the legs but i need to push my way through it.

[LAWofNJ]

glad you workin out hardcore for a goal. What position(s) are you trying to play? I really never was able to find out through the volumes of pages you had, too lazy heh. I too am a football player, same age, but size wise and strength wise, far behind. Although your workout sessions are similar to mine and i have been gaining strength regularly. Yea your squat is pretty intense. Its pretty annoying when the gym is cluttered with people who do not do anything and just hang out and all of those "bench" people. I wanted to do squats today on the power rack, but there were too many benching people, so i had to use the friggin smith machine which isn't totally bad. I understand how annoying it is, when people just do the dumbest excercises for no reason whatsoever. They do a set of benching and then go home thinkin they are the shiznet. Neways good luck with your workouts, hope you get beastly. My goals are high too, and hopefully this year or working out will be awesome for me. Deadlifted 350 today as a PR, previous was 345, but 350 is so sexy (without gloves, my hands are dying). Good luck.

[Footballstar]

Pre-workout:
6 caps of Cre2

Workout:

Bench Press:

165 lbs x 8
175 lbs x 8
190 lbs x 7

Bent Over Row:

115 lbs x 3
135 lbs x 3
185 lbs x 1

EZ Bar Tricep extension:

45 lbs x 6
45 lbs x 6
45 lbs x 6

Dips:

BW x 10

ABs Bicycle:

4 sets of 20 reps

Post Workout: 3 caps of Cre2, a serving of ON's 100% Whey Protein

Comments: Bad day I had no breakfast as I woke up 2 late for school and I felt it in the weightroom as my energy was gone and I was feeling just very sluggish and my muscles felt tired.

[Footballstar]

Pre-Workout: Nothing

Workout:

Squat:
275 lbs x 8
295 lbs x 8

Calf Raises:
50 lbs x 20
50 lbs x 20

Leg Curls:
60 lbs x 8
70 lbs x 8
80 lbs x 8
80 lbs x 8

RDL:
115 lbs x 6
165 lbs x 8

Comments: I have never hit my hamstrings so hard. I widen my stance for the squats in order to use more of my hamstrings and glutes and it worked as my legs where twitching. Not a bad workout but I grade it a 3/5 as I forgot to Power Clean.

[DB15]

great squatting

but whats with the leg curls?

[Footballstar]

great squatting

but whats with the leg curls?

My legs where twitching and I was like Leg curls or GHR's. But Leg Curls do have there place I believe Joe defranco said that Leg curls were decent but not better then GHR's. I have to switch in between .

Thanks for comment on squats.

[DB15]

good thinking

[Footballstar]

Pre-workout: 6 caps of left over Cre2

Workout:

BB Bench Press:
165 lbs x 6
175 lbs x 6
190 lbs x 6
200 lbs x 5 (going for 6)
210 lbs x 2 (going for 6)

BB Bent Over Row:
135 lbs x 4
135 lbs x 4
135 lbs x 4
155 lbs x 4

BB Military Press:
95 lbs x 4
105 lbs x 4
115 lbs x 4
115 lbs x 4

DB Elbow out extension:
25 lbs x 4
25 lbs x 4
30 lbs x 4
30 lbs x 4

Dips:
BW x 4
BW x 4
BW x 4
BW x 4
BW x 6

Workout duration: ~1 hour 15 minutes

Post-workout: All the whey Blend, 2 grams of Microlactin, ~2.5 grams of CEE, Maltodextrin

Comments: Last night I slept ~5 hours. I woke up and took 2.5 grams of CEE and realized I wouldn't need the powder of CEE since I had found out I hadn't finished my previous bottle of Cre2, so I used it as a pre-workout booster. I ate well so far. My workout was very decent as it was upper body today but I felt very lethargic until the end of the workout where I started to feel energy. I have decided to take CEE right when I get out of school rather than before like 10 minutes before I lift. I haven't recieved my Glutamine Peptides nor my Caffiene pills. I will log in my weight on my bathroom scale and caliper measurments w/ Body fat percentage once I finish my HW.

[DONJUANPIMPIN]

Nice benching my bench has kind of sliped in the last few months. And damn how do you afford all those supps. I'd be lucky if I can afford whey for the month

[scott_donald]

great looking workout there... very impressive... shame about the benching... get more sleep...

[Footballstar]

Pre-workout: 6 caps of Cre2

Workout:

Squat:
315 lbs x 4
325 lbs x 4
335 lbs x 4

RDL:
115 lbs x 4
165 lbs x 4
215 lbs x 4
285 lbs x 4

Glute-Ham Raises:
BW x 2

Calf raises:
120 lbs x 10
120 lbs x 11

Power Clean:
(toyed around with 135 because my knees where in a great amount of pain)

Post workout: 1 serving All the whey protein blend, 2 grams of Microlactin, 2.5 grams of CEE.

Comments: I haven't felt anything from the CEE as the squats are not that impressive as over the summer I put up 355 for 5 or 6 can't remember, if I could get to that caliber for my last set I would be happy. The microlactin hasn't started to work yet as my chest is more sore than it was yesterday its a nice case of DOMS. Glutamine Peptides and Caffiene still haven't arrived yet I am getting worried. I have to say that starting yesterday areas around both of my knees started to kill when I put preassure on it thats why I went pretty light on the squats and a reason I didn't go heavy on the power cleans. I have never felt such a pain on my knees before I hope it is some type of growth spurt so I can become taller people say I am 6'2" now but I am not certain I'll take accurate measurements of my weight probably on saturday. This workout was decent as I had ~7 hours of sleep last night but tonight I'll try to get as much rest as possible.

[IronBender800]

Ive been having knee problems myself. Nice workout though man!! Very strong squatting!!

[Footballstar]

Bad news- I think I need to take some time off of weightlifting because my chest is severly overtrained to the point that 3 days after doing my upper body workout my chest is still killing me. Here is how the workout went I warmed up and then put on 165 and got it for 6 and during this my chest wasn't being overloaded I felt a great pain as if someone was tearing apart my chest from the inside and I could barely lift 175 for 6 as i felt the same thing again and 190 was worse, I am taking some solid time off and I am going to massage my muscle with machine massage type then it basically vibrates and makes muscle feel relaxed and try to see If I am ok by Monday.

[scott_donald]

hmm are you sleeping adn eating right...

dunno soreness does not mean you are overtrtained... but ye if you feel u need it then take week off or a deload week...

[Footballstar]

My whole body feels better than it did yesterday but I still have an accute pain in my back don't know where its from think I strained a nerve or somethin all i kno is that my chin cannot touch my chest w/o a sharp pain happening near the bottom left corner of my right shoulder blade. I finally have recieved my Glutamine Peptides and Caffiene. The Prometabolix Endure is still being processed but I can wait.

I am going to change my training around a little my non-compound lifts I will be doing them more of a high rep approach from 5-20 reps in some exercises my program is attatched.

[IronBender800]

Hope the back gets better man! Good luck with your program!

[DONJUANPIMPIN]

Hope you get back. Program looks good how long you going be doing it for?

[Footballstar]

Hope you get back. Program looks good how long you going be doing it for?

I am going to do this program for 6 weeks which is up until Febuary Vacation time that week I don't lift but I run instead. After the week off of lifting I am going to do a modified version of Westside for Skinny Bastards because I need to be increase my ability to do Max reps with 185 lbs for the Combines and camps.

[DONJUANPIMPIN]

I am going to do this program for 6 weeks which is up until Febuary Vacation time that week I don't lift but I run instead. After the week off of lifting I am going to do a modified version of Westside for Skinny Bastards because I need to be increase my ability to do Max reps with 185 lbs for the Combines and camps.
I hear that. That's what I'm sort of doing that now. Do you know what combines/camps you going to this year

[KowboysUp]

I'm new to the site, but I figured I could maybe shed some light on the process that's comming up for you, since I'm in my senior year and just finished this process.

For starters when I played I was 6'1 252 (down to 232 now that football's over) benched 320, and squatted only 365. I ran a 5.0 in the 40, my vertical was in the 20's, and my shuttle was similar to yours in the 4.5 range when I did the Xavarien combine.

I had decent grades, about a 3.0 and an 1190 on the SAT.

Started tackle both ways for Hingham, we went to the state championship this year, losing to Bishop Feehan, making our record 12-2.

And even after all of that, I have decided that I will not be continuing my football career. Early on after my junior year I got interest from all of the Nescac schools, especially Tufts, Amherst, and Bowdoin. I attended football camps at Brown, Amherst, New England Elite in Lexington (try to go to this camp), Northeastern, and probably other places, I can't remember.

To make a long story short, be very careful that these coaches aren's blowing smoke up your a**. I had very high interest from Bowdoin especially, but suddenly they cut off all communications from me and never spoke to me again about football. Just a word of caution.

Now I have all but decided on going to UMass and having a great four years watching the football team, but not playing for them. I still have a lot of interest from some other schools like Merrimack, WPI, Frameingham State, Bridgewater state, etc, but I have decided that I just don't want to go to these schools.

Finally, I don't know what your goals are as far as a future career etc. but I would really suggest that you look at some of the Divison three schools, as you will see more of the field, and in the case of an Amherst, Tufts, Bowdoin, Colby, Bates, Wesleyan etc. you will get one of the best educations possible.

Hope this helps you in the two year process you have comming to you.

[Footballstar]

I'm new to the site, but I figured I could maybe shed some light on the process that's comming up for you, since I'm in my senior year and just finished this process.

For starters when I played I was 6'1 252 (down to 232 now that football's over) benched 320, and squatted only 365. I ran a 5.0 in the 40, my vertical was in the 20's, and my shuttle was similar to yours in the 4.5 range when I did the Xavarien combine.

I had decent grades, about a 3.0 and an 1190 on the SAT.

Started tackle both ways for Hingham, we went to the state championship this year, losing to Bishop Feehan, making our record 12-2.

And even after all of that, I have decided that I will not be continuing my football career. Early on after my junior year I got interest from all of the Nescac schools, especially Tufts, Amherst, and Bowdoin. I attended football camps at Brown, Amherst, New England Elite in Lexington (try to go to this camp), Northeastern, and probably other places, I can't remember.

To make a long story short, be very careful that these coaches aren's blowing smoke up your a**. I had very high interest from Bowdoin especially, but suddenly they cut off all communications from me and never spoke to me again about football. Just a word of caution.

Now I have all but decided on going to UMass and having a great four years watching the football team, but not playing for them. I still have a lot of interest from some other schools like Merrimack, WPI, Frameingham State, Bridgewater state, etc, but I have decided that I just don't want to go to these schools.

Finally, I don't know what your goals are as far as a future career etc. but I would really suggest that you look at some of the Divison three schools, as you will see more of the field, and in the case of an Amherst, Tufts, Bowdoin, Colby, Bates, Wesleyan etc. you will get one of the best educations possible.

Hope this helps you in the two year process you have comming to you.

I see exactly what you are saying I attented the BC camp last year and the LB coach thought I looked good so I am guessing I could probably play D-II and if not I'll go for the great education at a NESCAC school. But I don't want to sell my self short right now I am sending out a large amount of questionarres and then I will be sending out my 15-20 best plays and let recruiting take me from there and then I'll wait for my calls in spring to see if this is really going to happen until then train hard and keep my eye on the prize.

[Footballstar]

Pre workout: 6 caps of Cre2, 200 mg of Caffiene

Workout:

Bench Press:
165 lbs x 6
175 lbs x 6
190 lbs x 6
200 lbs x 6
210 lbs x 4

Elbows-out extensions:
25 lbs x 10
40 lbs x 7
30 lbs x 8

Dips:
BW x 10

Power Up-Right rows:
Played around with 115 trying to get used to it

Post-Workout: 1 serving of All the whey protien blend, 2.5 grams of CEE, 2 grams of Microlactin, 5 grams of Glutamine Peptides and some rice and beans and Beef.

Comments: As far as the supplements go Glutamine Peptides taste like crap and smell like crap it takes a brave man to drink it. Caffiene took effect as I felt hotter than usual even though the window in the weightroom was open. I am getting stronger but not because of the CEE it is just the natural strength. Dips I could have done up to 15 but I caught a hamstring cramp around the 5th rep. Strong workout I got legs on Wednesday hopefully I have another record setting session

[DONJUANPIMPIN]

Good work on the bench were you aimming for 6? Also what camps and combines are you hitting up this year?

[Footballstar]

Good work on the bench were you aimming for 6? Also what camps and combines are you hitting up this year?

Yea I was aiming for 6 on the Bench I'll probably get in on Friday. I'll probably end up at BC camp and I am going to do a bunch of combines maybe like 3-5.

[DONJUANPIMPIN]

Yea I was aiming for 6 on the Bench I'll probably get in on Friday. I'll probably end up at BC camp and I am going to do a bunch of combines maybe like 3-5.
Oh cool ight. I was thinking of BC,Villanova and my a msl combine. What other combines are you going to or are they just for specfic schools and not national

[Footballstar]

Oh cool ight. I was thinking of BC,Villanova and my a msl combine. What other combines are you going to or are they just for specfic schools and not national

The combines that I will attend 1 will be national which is the Sixteenth Annual Atlantic High School Football Combine at The College of the Holy Cross, BC Camp has there little testing thing so that could be considered as a combine, There is a shriner's combine at a school called Xaverian High school and then I'll go to some of the local college combines.

[Footballstar]

Pre-workout: 6 caps of Cre2, 200 mg of Caffiene

Workout:

Squat:
245 lbs x 4
275 lbs x 4
300 lbs x 4
325 lbs x 4
345 lbs x 4 (Next week if I am able to do 355 x 4 I would be happy as my repetition max for the squat is 355 x 5)

DB Lunges:

60 lbs x 15
60 lbs x 15

(Basketball game was going on and people started to do dips and then My coach challenge me to do 15 dips and he'll buy me lunch, which is kind of gay)

Dips:
BW x 15

Post workout: 2 grams of Microlactin, 5 grams of Glutamine Peptides, 2.5 grams of CEE, All the whey protein Blend w/ 2% milk and Oatmeal.

Comments: I really need to focus on my training some more because of all these distractions are killing me on Friday I am going to change the workout up a little as subtract the Dips for Assisted Glute Ham Raises. My squats are getting stronger as I didn't struggle as much as I thought I would so If I can get 375 x 4 before we do our maxes which is in 3 weeks where I will try ro max in the mid 400's I'll be content. Right now my glutes are killing me from lunges and I'll check my soreness tomorrow.

[Footballstar]

Pre-workout: Gatorade and ~2.5 grams of CEE (flavor was extremely tart), 200 mg of Caffiene

Workout:

Bench Press:
165 x 6
175 x 6
190 x 6
200 x 6
210 x 5 (missed by one rep)

Bent over row:
95 x 10
105 x 10
110 x 10
115 x 10

EZ curl bar overhead tricep extension;
45 x 10
55 x 10
65 x 10

GHR's:
BW x 3

Comments: This workout sucked I am not going to take CEE pre-workout again. I am going to take it post workout and when I wake up. I have never felt so much like a bitch I can't believe I didn't get that 6th rep. Well now I have some heavy ass RDL's to look forward too and 2 weeks from monday I am going to max out which hasn't happened since the summer. Oh yea I am going to start eating like crazy because I think the key to my lifts is my nutrition.

[Footballstar]

I said I was changing around my training routine and this is what I cam up with (check attatchement.) My previous workout took to much time so I started reading over at defrancostraining.com and I was reading some Dave Tate articles on the t-nation.com and became more educated in the art of Westside Training and I thought to myself this means I am not going to put a great emphasis on my Power Clean and use that to measure explosion. I am now going to be focused on my Posterior Chain without overdoing it and I believe I shall see great results in the weeks to come. I change my workouts very often because I like to cater my specific needs at the time and this is what I need from now till track season.

Football and Track and how Westside relates to both sports:
"The other day I got off the phone with a friend of mine who coaches college football. I told him that I had recently consulted with Dave Tate about applying the Westside principles for a college football player. He asked if these ideas were applicable for athletes, since Westside is a powerlifting gym.

I responded by asking him what was wrong with having explosive athletes with a strong posterior chain, setting and breaking records every week, keeping a high intensity level in the gym and competition amongst players. Training with these methods do have a carryover to athletics, especially football, as I learned during my college football career."

[Footballstar]

Pre-workout: 2 Servings of Prometabolix Endure (9.6 grams of Citrulline Malate, 4.2 grams of Beta-Alanine, 1.4 grams of Histidine and 2.8 grams of Taurine), 5 grams of CEE

45 minutes later

Workout:

Bench Press:
125 x 10
150 x 8
175 x 6
200 x 4
210 x 3
235 x 2 (PR Easily done I could have done 3 reps easy)

Elbow-out extension:
25 x 10
25 x 10
30 x 7
30 x 9

Bent-over row:
115 x 10
115 x 8
125 x 10
125 x 10

Dips:
BW x 5

Post-workout: 1 serving of All the whey protein blend, 1 TBSP of Glutamine Peptides, 2 grams of Microlactin

Comments: This was a great workout, I have never felt so strong, 1/3/05 I did 210 x 2 on the Bench Press and now I crushed 235 x 2 with great ease. Don't know what happened from 2 weeks ago, I feel strong and I am killing the weights, Prometabolix Endure taste very good the flavoring is just like Kool Aid, on Friday I am going to Squat and I am going to go for Max Effort 1-3 reps, If I don't feel sore tomorrow damn the supplements are working because I had garbage nutrition for the past 4 days, I might try 375 for as much as I can, DAMN I HAVE NEVER FELT SO STRONG BEFORE IN MY LIFE.

[DONJUANPIMPIN]

Good workout. Nice job on the bench. Gd luck with the 375 remember form before weight but that's some pretty good numbers for today. So when are you going max out for bench and squat? also when your track start?

[Footballstar]

Good workout. Nice job on the bench. Gd luck with the 375 remember form before weight but that's some pretty good numbers for today. So when are you going max out for bench and squat? also when your track start?

Thanks for the Bench comment. About the form comment if the form for squats isn't nearly flawless I will not be able to get it up, the day should look like this 285 x 3, 315 x 3, 345 x 3, 375 x ?, should be fun haha. My form looks like this I try to get my butt as far as possible then I go down about an inch below parallel and then I thust I push as hard as I can to get out of the point where the weight doesn't feel like it is moving then I thrust my hips forward and Up I go.

I am going to max out the week of Monday, January 31st. Hopefully by then I will aim for 265 for the bench and mid 400's for the squat. Track starts around March it is after Febuary vacation or after St.patricks day unsure but I think its after Febuary vacation.

[Footballstar]

Pre-workout: 2 servings of Prometabolix Endure, 5 grams of CEE (forgot Caffiene)

Workout:

Deadlift:
225 x 3
315 x 3
385 x 2
415 x 1 (PR old PR was 375 during the season)

Reverse Lunges:
25 lbs x 8
45 lbs x 8
55 lbs x 8
65 lbs x 8

Assited Glute Ham Raises:
BW x 5 (0 by myself)
BW x 5 (2 by myself)
BW x 5 (4 by myself)

Post-workout: 1 serving of All the whey protein blend, 1 TBSP of Glutamine Peptides, 2 grams of Microlactin

Comments: I had about 6 hours of sleep going into this workout, my Deadlift is decent I wish it was higher but I the next time I do them will be for my DE day so maybe 2 weeks from now might be the next time I try to do some ME Deads. I can't reall do GHR's so I give myself a little push and then go up by myself I think this is going to be great as I am strengthening my Posterior chain. I really can't dictate if it is because of the supplements that I am taking that helped my workout, I think I might bump up my lifts to 4 days a week soon like a regular westside, probably after midterms next week. This was a great workout and I give it a 5/5 just because I set a new PR.

I have attatched my current workout which changes alot so I like to fluctuate.

[IronBender800]

Awesome job on the deads dude! Keep up the good work man! Looks like your routine is working very well for you.

[Footballstar]

A plyometric program I am implementing after I lift:

After Upper Body Session:
Split-Squat jump- 2x6
Broad Jumps-2x3
Triple jump off of box-2x3

After Lower body session:
Tuck Jumps- 3x10
Box jumps- 4x5

[BRADP2]

Nice workouts, IMO I think its weird that your horizontal pushing strength is stronger than your pulling.

[Footballstar]

Nice workouts, IMO I think its weird that your horizontal pushing strength is stronger than your pulling.


If my form was lax then I would be pulling much more but I use close to perfect form in my supplementary lifts.

[LAWofNJ]

if only my chest was stronger.. ugh. Well how do you think these stats are in proportion or no?
Bench 165(7) 185 (4-5)
Squat 225(8) 275(4)
Deadlift 245(5) 315(2) 365(1)

Bench just doesnt grow as fast :< ;
and once again another week off as midterms close my school gym. Too much time off from the GYM AHHHHHHHHHHHHHHHHH :)

[Footballstar]

if only my chest was stronger.. ugh. Well how do you think these stats are in proportion or no?
Bench 165(7) 185 (4-5)
Squat 225(8) 275(4)
Deadlift 245(5) 315(2) 365(1)

Bench just doesnt grow as fast :< ;
and once again another week off as midterms close my school gym. Too much time off from the GYM AHHHHHHHHHHHHHHHHH :)

The only advice I can give is to keep training and make sure it is balanced for your body weight your lifts are strong.

[Footballstar]

I have read more stuff on plyo's and i am going to work on my acceleration so I have decided to do this:

Monday: ME Bench Press Day/Stretching/Plyo's-After Upper body session:
Broad Jumps: 2x4, Stair Hops: 2x3, Tuck Jump: 2x4//Regenerative device (Hand-Held Percussion Massager)

Tuesday: Stretching/Regenerative device (Hand-Held Percussion Massager)

Wednesday: ME Squat or Snatch-Grip Deadlifts/Stretching/Regenerative device (Hand-Held Percussion Massager)

Thursday: Regenerative device (Hand-Held Percussion Massager)

Friday: ME Bench Press Day/Stretching/Regenerative device (Hand-Held Percussion Massager)

Saturday:
Acceleration training-
2 warm up laps
plyos-Pre-acceleration training Plyometrics: Single leg hopping 2x6, Bunny hops 2x6, Bounding 2x10 (emphasis height
stretching
10 meters x 4 reps
20 meters x 2 reps
30 meters x 1 reps
40 meters x 1 reps (total of 150 meters)
warm down- stretch

Sunday: Regenerative device (Hand-Held Percussion Massager)

After that I do...

Monday: DE Squat or Snatch Grip Deadlift/Stretching/Regenerative device (Hand-Held Percussion Massager)

Tuesday: Stretching/Regenerative device (Hand-Held Percussion Massager)

Wednesday: ME Bench Press/Plyo's-After Upper body session:
Broad Jumps: 2x4, Stair Hops: 2x3, Tuck Jump: 2x4/Stretching/Regenerative device (Hand-Held Percussion Massager)

Thursday: Regenerative device (Hand-Held Percussion Massager)

Friday: ME Squat or Snatch Grip Deadlift/Stretching/Regenerative device (Hand-Held Percussion Massager)

Saturday: Acceleration training-
2 warm up laps
plyos- Pre-acceleration training Plyometrics: Single leg hopping 2x6, Bunny hops 2x6, Bounding 2x10 (emphasis height)
stretching
10 meters x 4 reps
20 meters x 2 reps
30 meters x 1 reps
40 meters x 1 reps (total of 150 meters)
warm down- stretch

[Footballstar]

Update: I couldn't lift today because my school cancelled all afternoon activities because of the snow in Massachusetts. Today I am an official idiot I have been so lazy when I could be running sprints and working on my acceleration, there is a parking lot next to my house it is huge and it is there on saturdays where I will be doing my sprints some may say it is ghetto, I call it improvising. Now I just need shoes that could help me grip the cement better as my weightlifting shoes' soles are worn down.

[Footballstar]

Pre-workout: 2 Servings of Prometabolix Endure, 5 grams of CEE and 200 mg of Caffiene

Workout:

Bench Press:
125 x 10
155 x 8
180 x 6
210 x 4
220 x 3
250 x 1.5 (Actual PR)

Elbow out extensions:
25 x 8
25 x 8
30 x 7
45 x 6

Bent over Row:
135 x 8
155 x 8
155 x 7
155 x 6

Power Up right row:
115 x 8
115 x 8
115 x 6

Post-workout: Large amount of peanuts (close to 50 grams of protein worth, alot of sodium though), 1 Tbls of Glutamine Peptides, 2 grams of Microlactin, 1 Serving of ********** conc/iso blend.

Workout Comments: Very strong day even though I got 1.5 reps of 250 on my own on the Bench Press. I found my weak point in my Bench Press and that is locking the heavy weight out. I got the bar off my chest and then hit a sticky point as soon as my elbows it 90 degrees and I am thinking my triceps are what are my weak point but I need to figure out how I am going to emphasize them in my workout. I am going to remove the Power Up right row and add in some tricep exercises, probably some floor presses. If the snow melts then I will be testing my 40 yard dash on cement.

Supplement Comments: I believe my supplements are now in full blast as I am setting major PR's for my Bench and other lifts. I will be able to further comment on my recovery tommorrow. The effects of the Endure are harsh because as I am waiting for 45 minutes I can feel like bugs ar crawling in my face then my forearms it sucks but it is worth it.

[DONJUANPIMPIN]

You got to many damn journals nah j/p good workout. Check my comment on e-grounds

[Footballstar]

I really haven't done much these past few days even I have gotten lazy with my supplements I need to get back on track. My diet has been crap. The reason I didn't update yesterday is because the weightroom was closed do to a fight between some kids. I should lift tomorrow but I am unsure as the weightroom might be closed I might go sign up at a commercial gym down the street from my school but I think it is all machines but I need to check it out to see what it is and is it worth it. Well I did some clapping push-ups just now about 5 reps of them I felt light and easy I might try the 360 push up: Adam archuletta style.

[DONJUANPIMPIN]

I really haven't done much these past few days even I have gotten lazy with my supplements I need to get back on track. My diet has been crap. The reason I didn't update yesterday is because the weightroom was closed do to a fight between some kids. I should lift tomorrow but I am unsure as the weightroom might be closed I might go sign up at a commercial gym down the street from my school but I think it is all machines but I need to check it out to see what it is and is it worth it. Well I did some clapping push-ups just now about 5 reps of them I felt light and easy I might try the 360 push up: Adam archuletta style.
Haha I tried that today in the weight room the **** is so hard if you don't use your feet. I'm seriously thinking of doing DB methods after my westside routine. Maybe you should hit that up too be cool to see how the results would be for us.

[Footballstar]

Pre-workout: 2 scoops of Endure, 5 grams of CEE

Workout:

Bench Press:
130 x 10
155 x 8
180 x 6
210 x 4
225 x 3
250 x 1

Floor Press:
135 x 3
185 x 3
225 x 3
265 x 0
245 x 1
245 x 1

Elbow-out Extensions:
30 x 5
40 x 5
40 x 5

Bent-Over Row:
135 x 5
155 x 5
175 x 5

Post-workout: 1.4 liters of water, 1 serving of All the whey protien, 2.5 grams of CEE, 1 tbsp of Glutamine peptides, 1 tsp of Microlactin.

Comments: Decent workout went through all of my auxilaries now that the Hektic week we just had is over we can now continue on regular training. My Bent Over row was a hard workout. I have been reading more about weaknesses trying to figure out what are the best lifts to improve them, this way I will have a workout that is suited for myself and not for anyone else as we are all different. First time I was doing the floor press it went well as I pushed up 245 with ease. On friday it is Session B day which should be another PR day hopefully.

[DONJUANPIMPIN]

Good workout!! Nice floor presses. You do them in a power rack or just like did it somewhere else

[Footballstar]

Good workout!! Nice floor presses. You do them in a power rack or just like did it somewhere else

Thanks I do it on a Smith Machine

[IronBender800]

Thanks I do it on a Smith Machine

Why do you do floors on a smith machine????

Nice job on the bench though!

[Footballstar]

Why do you do floors on a smith machine????

Nice job on the bench though!

About the Smith Machine it was convienient and quick and I didn't have a spotter. But next time I'll do it with free weights as I do have some sort of make shift floor rack.

Thanks for the Bench comment as it is a huge improvement.

[Footballstar]

Session A:
Bench Press: (percentages)
Floor Press: Max 1-3 reps
Elbows-out extensions or JM Presses: 3x5
Bent-Over Row: 3x5 or Dips: 3x6
Broad Jumps: 2x4 Stair Hops: 2x3 Tuck Jump: 2x4

Session B:
Power Clean: Max 1-2 reps
Squat or Snatch-grip Deadlift: Max 1-3 reps
Reverse Lunges or Single leg Squats w/ back leg elevated: 3x5 reps each leg
Assisted Glute-Ham Raises: 3x8 or RDL: 3x5 or Good-mornings: 3x5
Abs circuit: Weighted Abs x 10, Side Bends x 10, Bicycle x 10

Session C:
Bench Press: (percentages)
Floor Press: 8x3 @ 50-60% (1 min rest)
Elbows-out extensions or JM Presses: 3x15, 4x8
Bent-Over Row: 3x15, 4x8 or Dips: Max of BW
Broad Jumps: 2x4 Stair Hops: 2x3
Tuck Jump: 2x4

Session D:
Hang Clean: 3x3 @ 70%, 75%, 80% of Power Clean 1RM
Squat or Snatch-grip Deadlift: 8x1 @ 50%-60% (45 sec rest)
Reverse Lunges or Single leg Squats w/ back leg elevated: 3x15, 4x8 each leg
Glute-Ham Raises: 3 sets of Max BW or RDL: 3x15, 4x8 or Good-mornings: 3x15, 4x8
Abs circuit: Weighted Abs x 10, Side Bends x 10, Bicycle x 10

Any comments?

[ford4life]

that looks to be geared more towards strength rather than mass building, but im not sure what your goal is, so either way it helps in being a d1 prospect

[DONJUANPIMPIN]

Looks okay why are you working up to your 1 rep max on some excersises shouldn't it be max reps of 3-5 not 1-3. Your cns is going get an ass kicking but if you can handle it more power to you

[Footballstar]

Looks okay why are you working up to your 1 rep max on some excersises shouldn't it be max reps of 3-5 not 1-3. Your cns is going get an ass kicking but if you can handle it more power to you

If I tried maxing out between the 3-5 rep range it will still tax the CNS to the same extent as if you are doing your 1 rep max. It's something like this If one does 6 reps at 85% of there 1RM that is a Max effort lift as because they couldn't complete 7 reps no matter how hard they pushed unless they are stronger than there 1RM then they would increase there 1RM and get the percentage out of it. Either way I believe it taxes the CNS to the same amount.

[Footballstar]

Pre-workout: 1 scoop of Prometabolix Endure, 5 grams of CEE

Workout:

Power Clean:
135 x 1
175 x 1
195 x 1
210 x 1 (PR)

40 yard dashes:
4.83 (PR)
4.93

Squats:
135 x 3
225 x 1
315 x 1
365 x 1
385 x 1
405 x 1 (very easy)

Single leg squats q/ back leg elevated:
45 x 4 (each leg)
65 x 4 (each leg)
75 x 4 (couldn't do 2 with my right leg because of imbalance)

GHR's:
BW x 2 (2nd one assisted)
BW x 3 (2-3 assisted)
BW x 3 (" ")

Comments: not much to say

[DONJUANPIMPIN]

WOW. Damn that a good as workout. Congrats on the 4.83 40. Would you say that your in shape and still running a good 4.8 or that your still in shape. Damn 405 so you think that's not your max

[Footballstar]

WOW. Damn that a good as workout. Congrats on the 4.83 40. Would you say that your in shape and still running a good 4.8 or that your still in shape. Damn 405 so you think that's not your max

Suprisingly my first step was so slow I am going to try to film it and upload it on CF's forums to let him analyze what is wrong with my sprinting. I am not in shape even though I can run a 4.8 I am saying that in my peak of track season I will be able to run a 4.7. The 405 I believe I could have tripled that and struggled very hard on my last rep which puts my approximate max at around 440 which is 2 times my weight. I am going to do some sprints and tempo runs all during febuary vacation but I am not going to weight train.

[DONJUANPIMPIN]

Suprisingly my first step was so slow I am going to try to film it and upload it on CF's forums to let him analyze what is wrong with my sprinting. I am not in shape even though I can run a 4.8 I am saying that in my peak of track season I will be able to run a 4.7. The 405 I believe I could have tripled that and struggled very hard on my last rep which puts my approximate max at around 440 which is 2 times my weight. I am going to do some sprints and tempo runs all during febuary vacation but I am not going to weight train.
True!! Good work none the less

[scott_donald]

like the routine adn been looking good...

[Jhawk Fitness]

Suprisingly my first step was so slow I am going to try to film it and upload it on CF's forums to let him analyze what is wrong with my sprinting. I am not in shape even though I can run a 4.8 I am saying that in my peak of track season I will be able to run a 4.7. The 405 I believe I could have tripled that and struggled very hard on my last rep which puts my approximate max at around 440 which is 2 times my weight. I am going to do some sprints and tempo runs all during febuary vacation but I am not going to weight train.

Have you looked into overspeed training? When I began working on the F.A.S.T program they had me do the program as well in order to get ready for a semi-pro combine and in 9 weeks of the program I dropped my stopwatch time in the 40 from 4.87 to 4.71 (I even had one person clock me at 4.68) and this was at 245lbs.

[Footballstar]

Have you looked into overspeed training? When I began working on the F.A.S.T program they had me do the program as well in order to get ready for a semi-pro combine and in 9 weeks of the program I dropped my stopwatch time in the 40 from 4.87 to 4.71 (I even had one person clock me at 4.68) and this was at 245lbs.

I actually have looked into this and a few coaches that I respect have said that overspeed training isn't good for sprinting mechanics. It depends on what overspeed methods we are talking about because running wind aided sprints isn't bad, nor is running on a slight slope but not a long steep hill and not a high speed treadmill.

[Jhawk Fitness]

I actually have looked into this and a few coaches that I respect have said that overspeed training isn't good for sprinting mechanics. It depends on what overspeed methods we are talking about because running wind aided sprints isn't bad, nor is running on a slight slope but not a long steep hill and not a high speed treadmill.It sounds like we're actually talking about the same thing. The F.A.S.T program uses the Gen II Super-Treadmill. It reaches speeds of 25 mph and an incline of 40*.

The program consists 3 days per week of training. There are 2 running days per week were you do form running, speed training and resisted speed runs. Trainers constantly monitor your mechanics.

None of your runs count unless they are done with proper form and technique (hips forward, shoulders back, hand-chin to pocket, etc..). To get into the 20 mph "cheetah" club you must maintain a 20(+) mph run for 6 seconds, if your form slips at all (such as having your hips come back on you) the run is immediately stopped and doesn't count.

The 3rd day of the week is a plyo-day and all 3 sessions are followed by strength and abdominal work.

[Person]

It sounds like we're actually talking about the same thing. The F.A.S.T program uses the Gen II Super-Treadmill. It reaches speeds of 25 mph and an incline of 40*.

The program consists 3 days per week of training. There are 2 running days per week were you do form running, speed training and resisted speed runs. Trainers constantly monitor your mechanics.

None of your runs count unless they are done with proper form and technique (hips forward, shoulders back, hand-chin to pocket, etc..). To get into the 20 mph "cheetah" club you must maintain a 20(+) mph run for 6 seconds, if your form slips at all (such as having your hips come back on you) the run is immediately stopped and doesn't count.

The 3rd day of the week is a plyo-day and all 3 sessions are followed by strength and abdominal work.

I am sorry but treadmills for the most part are useless. You cannot accelerate on them (if you do, you will run off of it), there is a lack of the hip extension movement (one of the most important in sprinting), and you cannot possibly mimic the mechanics of correct sprinting on a 40 degree incline treadmill running 20+mph.

[Person]

Suprisingly my first step was so slow I am going to try to film it and upload it on CF's forums to let him analyze what is wrong with my sprinting. I am not in shape even though I can run a 4.8 I am saying that in my peak of track season I will be able to run a 4.7. The 405 I believe I could have tripled that and struggled very hard on my last rep which puts my approximate max at around 440 which is 2 times my weight. I am going to do some sprints and tempo runs all during febuary vacation but I am not going to weight train.

You are getting strong as hell. Great job man. Hard work does pay off.

[IronBender800]

Awesome job dude!

Nice job on the power cleans and squats!

[Jhawk Fitness]

I am sorry but treadmills for the most part are useless. You cannot accelerate on them (if you do, you will run off of it), there is a lack of the hip extension movement (one of the most important in sprinting), and you cannot possibly mimic the mechanics of correct sprinting on a 40 degree incline treadmill running 20+mph.I'm sorry too but you don't know what you're talking about. The program works because you get on the treadmill while it's moving at 8,9,10,11,12,13 mph etc.... (the speed gets higher the more advanced your program is) Therefore you're accelerating right off the bat. The higher degree inclines are mostly used for hold runs where you work on things like making sure you are bringing your knees up or getting proper leg extension. Obviously you wouldn't try to mimic the technique of sprinting while at that degree of an incline.

[Person]

I'm sorry too but you don't know what you're talking about. The program works because you get on the treadmill while it's moving at 8,9,10,11,12,13 mph etc.... (the speed gets higher the more advanced your program is) Therefore you're accelerating right off the bat. The higher degree inclines are mostly used for hold runs where you work on things like making sure you are bringing your knees up or getting proper leg extension. Obviously you wouldn't try to mimic the technique of sprinting while at that degree of an incline.

So you are focusing on technique that doesn't mimic sprinting? Riiiiight. "Practice makes permanent, not perfect." -Charlie Francis, Track Coach and Sprint Genius

Also, you CAN'T be acceleration if you are holding a speed for 6 seconds. You are either accelerating or decelerating and if you are accelerating on a treadmill without it continually getting faster, you are going to go over. And again, where is the hip extension on a treadmill and do you think hip extension key for fast sprinting?

[Jhawk Fitness]

So you are focusing on technique that doesn't mimic sprinting? Riiiiight. "Practice makes permanent, not perfect." -Charlie Francis, Track Coach and Sprint Genius

Also, you CAN'T be acceleration if you are holding a speed for 6 seconds. You are either accelerating or decelerating and if you are accelerating on a treadmill without it continually getting faster, you are going to go over. And again, where is the hip extension on a treadmill and do you think hip extension key for fast sprinting?
The techniques performed on the inclines (high knees, extention, etc) are used in sprinting. One thing I don't think you realize is there are also acceleration drills in place during the program. One trainer will increase the speed during your runs while the other spots you.

I'll give you an example from Level I - Program II:

Run 6: Speed - 5-8 mph, Elevation - 25*, Time 20 seconds
Run 7: Speed - 5-10 mph, Elevation - 20*, Time 20 seconds

If you have Quicktime here is a short vid: http://www.frappieracceleration.com/programs/movies/supertreadmill_mov.html
If you're interested in learning more go here: http://www.frappieracceleration.com/


There you can also see the some of the athletes who train in the F.A.S.T program. Players like Shaun Alexander of the Seattle Seahawks, Jim Kleinsauser of the Minnesota Vikings, Scott Speizio of the Anaheim Angels, and Matt Leinart of the USC Trojans.

[Person]

The techniques performed on the inclines (high knees, extention, etc) are used in sprinting. One thing I don't think you realize is there are also acceleration drills in place during the program. One trainer will increase the speed during your runs while the other spots you.

I'll give you an example from Level I - Program II:

Run 6: Speed - 5-8 mph, Elevation - 25*, Time 20 seconds
Run 7: Speed - 5-10 mph, Elevation - 20*, Time 20 seconds

If you have Quicktime here is a short vid: http://www.frappieracceleration.com/programs/movies/supertreadmill_mov.html
If you're interested in learning more go here: http://www.frappieracceleration.com/


There you can also see the some of the athletes who train in the F.A.S.T program. Players like Shaun Alexander of the Seattle Seahawks, Jim Kleinsauser of the Minnesota Vikings, Scott Speizio of the Anaheim Angels, and Matt Leinart of the USC Trojans.

I am sure you improved their speeds a whole lot... A guy from the vikings, hmm, maybe you should ask their fastest player if he used a treadmill to get fast. I think not. If I said lifting 15-20 reps will get me very strong and big and references TO as a source for that, would it justify that any more? No, it is incorrect reasoning.

And again, there IS NO HIP EXTENSION ON A TREADMILL. The treads pull your leg back (that's how a treadmill works).

As I look at the program, you have people run for 20 seconds then you start to change it and they continue to run. Can you tell me what the point of these special and speed endurance runs are? And again, you cannot accelerate on a treadmill unless the speed is continuously changing (which obviously it is not, if you are running at 8MPH at an incline).

[Jhawk Fitness]

I am sure you improved their speeds a whole lot... A guy from the vikings, hmm, maybe you should ask their fastest player if he used a treadmill to get fast. I think not. If I said lifting 15-20 reps will get me very strong and big and references TO as a source for that, would it justify that any more? No, it is incorrect reasoning.

And again, there IS NO HIP EXTENSION ON A TREADMILL. The treads pull your leg back (that's how a treadmill works).

As I look at the program, you have people run for 20 seconds then you start to change it and they continue to run. Can you tell me what the point of these special and speed endurance runs are? And again, you cannot accelerate on a treadmill unless the speed is continuously changing (which obviously it is not, if you are running at 8MPH at an incline).
Hip extensions are done during hold runs. There might be one in the vid I posted for you.

Incline running on the treadmill allows specific development of the key factors associated with acceleration, optimizing both the training effect and the training area. Forward acceleration can only be developed from a certain point in your stride to toe off. That's why incline capabilities help each athlete learn and maintain knee drive, proper pelvic and trunk position, forceful contraction of the lower extremity, optimal stride length and properly coordinated upper extremity movement. Our high-speed treadmill also allows for specific neuromuscular recruitment and synaptic response. - Direct from the site.

[Person]

Hip extensions are done during hold runs. There might be one in the vid I posted for you.

Incline running on the treadmill allows specific development of the key factors associated with acceleration, optimizing both the training effect and the training area. Forward acceleration can only be developed from a certain point in your stride to toe off. That's why incline capabilities help each athlete learn and maintain knee drive, proper pelvic and trunk position, forceful contraction of the lower extremity, optimal stride length and properly coordinated upper extremity movement. Our high-speed treadmill also allows for specific neuromuscular recruitment and synaptic response. - Direct from the site.
Okay, I'll bit for a second. Can you please explain hold runs and how exactly is uses hip extension? The computer I currently have access to won't let me view the video, so an explanation or pictures would have to do.

Also, something cannot be specific unless it is the action. For example, you can hit a sled all day, but that is not going to be more specific or topical to blocking a guy actually coming at you. Running on a treadmill may look kinda like running, but you are not running with the same forces or velocities that you are at maximum velocity on the ground. You can squat on a swiss ball, but that is not going to help you keep form when you are under 300kg.

[Footballstar]

Okay, I'll bit for a second. Can you please explain hold runs and how exactly is uses hip extension? The computer I currently have access to won't let me view the video, so an explanation or pictures would have to do.

Also, something cannot be specific unless it is the action. For example, you can hit a sled all day, but that is not going to be more specific or topical to blocking a guy actually coming at you. Running on a treadmill may look kinda like running, but you are not running with the same forces or velocities that you are at maximum velocity on the ground. You can squat on a swiss ball, but that is not going to help you keep form when you are under 300kg.

Here are the pics u requested.

-enjoy

[Footballstar]

like the routine adn been looking good...

Thanks man I have just been reading and doing stuff that will fit me I am thinking about adding some Split squat jumps w/ Dumbells for my vertical power and I might go back to doing step ups.


Awesome job dude!

Nice job on the power cleans and squats!

Thanks man for the comments, unfortunatly I am going to do squats in the 3-5 rep range from now on because my coach doesn't want me to squat heavy (he might be angry because he could never do 405 even in his prime)


You are getting strong as hell. Great job man. Hard work does pay off.

Yea I have been, working my ass off for the upcoming spring for my combines and camps. looking back at the beginning of the log and the weights that I put up now are a big difference and I am nearing on my 2nd complete year of weightlifting in June.


True!! Good work none the less

Thanks man I can't wait till Spring. I found out why my first step in the 40 was so slow my stance was wrong I put my back leg to far from my front leg which means my stance was spread out more than being more compact.

[Person]

Here are the pics u requested.

-enjoy

I fail to see any hip extension even close to that of normal sprinting.

[Jhawk Fitness]

I fail to see any hip extension even close to that of normal sprinting.
In this pic:
http://forum.bodybuilding.com/attachment.php?attachmentid=166531

You can see the subject performing extensons while wearing the sprint cords. It's not a great pic though since it's a capture from the vid.

Without watching the vid or using one of the free trials available at locations you're really commenting on a program that you've seen maybe 10% of.

[Footballstar]

In this pic:
http://forum.bodybuilding.com/attachment.php?attachmentid=166531

You can see the subject performing extensons while wearing the sprint cords. It's not a great pic though since it's a capture from the vid.

Without watching the vid or using one of the free trials available at locations you're really commenting on a program that you've seen maybe 10% of.

I think a better pic is the one I have attatched from http://www.frappieracceleration.com/programs/running.html

[Person]

I think a better pic is the one I have attatched from http://www.frappieracceleration.com/programs/running.html

That is not hip extension. The cords (by the looks of it) are for the forward leg drive, which is not hip extension.EDIT: The whole idea behind a treadmill is the fact that the treads pull the leg back. If it did not do this, you would not stay in place and would run off the machine almost instantly. If it is pulling the leg back, the leg is not performing full hip extension on its own is it? I think not. Why do you think people do heavy deads, squats, and goodmornings to strengthen their hams? They all involve hip extension. On the other hand, this program is advocating essential hip flexion, which you would have in exercises like hanging leg raises,

Jhawk: I am commenting on highspeed treadmills in general. My experiences with them, what I have read from certain successful track coaches, and biomechanical studies I have read are my sources for my thoughts of why the program is not only bad, but could lead to problems for their athletes in the long run.

[DONJUANPIMPIN]

OMG how many times do we got to have this convo. Grrrr gets me mad everytime I see it. IF you want be a good athlete hit the track if you want a quick fix and think your fast and have nothing to show for it hit the treadmills. Here a qoute from Defranco
Q: Joe, I'm going into my senior year in college, play outside linebacker and drew some interest from some NFL teams when I ran a 4.65 forty-yard-dash at a pro day at school last year. This summer I wanted to drop my 40 into the high 4.5's, so my performance coach, who I have worked with for three summers, convinced me that I needed to run more. He just got a new treadmill, don't know if you've seen one, it goes almost 30 mph. He made me do every workout with him on it stressing that this thing will force me to go faster. I ran 3 times a week on it and lifted twice. I tested at camp last week and ran a 4.74 for my college coaches. I want to strangle this guy. What do I do? Where did I go wrong?

Thanks for your help

Lou

A: Lou,
I truly feel bad for you. I hate to see a kid bust his butt in the off-season and then have nothing to show for it.

You’ve probably figured it out, but your trainer went wrong by making you do too much work on the treadmill. Here’s why.

You can make the BIGGEST & most DRASTIC changes to your 40-yard dash by correcting your stance and the first 10-yards of the race (acceleration phase). I’ve taken up to 2-tenths of a second off of an athlete’s 40-yard dash in minutes, just by correcting these two aspects of the race. I don’t mean to kick you when you’re down, but the treadmill doesn’t train either one of these aspects of the race. When you jump on one of these treadmills and go from 0-20mph in a split second, you’re basically only working on top speed. A fast 40-yard dash requires the ability to overcome inertia (your bodyweight when you’re in your stance) and accelerate. In fact, you may never even hit top speed in the 40-yard dash because it’s such a short race. So your trainer totally “missed the boat” with regards to training you for this event. He basically did the exact opposite of what he should have done. (If it makes you feel any better, you’re not the first athlete to have a bad experience training on these “super-treadmills”. I’ve unfortunately seen many.)

Don’t beat yourself up worrying about it now – it’s over. The treadmill you are referring to is a good tool to help you get into condition. It may not have improved your forty time, but hopefully it got you in good shape and ready for camp. Use your frustration to dominate on the field this season and then worry about training for that 40 when the season is over.

And don’t strangle your trainer, either. (Maybe just poke his eyes out . . . just kidding!) Stay calm and have a big year! Contact me after the season and I can help you out or point you in the right direction with regards to training for the Combine tests.

Good luck.
Joe D.

[Person]

OMG how many times do we got to have this convo. Grrrr gets me mad everytime I see it. IF you want be a good athlete hit the track if you want a quick fix and think your fast and have nothing to show for it hit the treadmills. Here a qoute from Defranco
Q: Joe, I'm going into my senior year in college, play outside linebacker and drew some interest from some NFL teams when I ran a 4.65 forty-yard-dash at a pro day at school last year. This summer I wanted to drop my 40 into the high 4.5's, so my performance coach, who I have worked with for three summers, convinced me that I needed to run more. He just got a new treadmill, don't know if you've seen one, it goes almost 30 mph. He made me do every workout with him on it stressing that this thing will force me to go faster. I ran 3 times a week on it and lifted twice. I tested at camp last week and ran a 4.74 for my college coaches. I want to strangle this guy. What do I do? Where did I go wrong?

Thanks for your help

Lou

A: Lou,
I truly feel bad for you. I hate to see a kid bust his butt in the off-season and then have nothing to show for it.

You’ve probably figured it out, but your trainer went wrong by making you do too much work on the treadmill. Here’s why.

You can make the BIGGEST & most DRASTIC changes to your 40-yard dash by correcting your stance and the first 10-yards of the race (acceleration phase). I’ve taken up to 2-tenths of a second off of an athlete’s 40-yard dash in minutes, just by correcting these two aspects of the race. I don’t mean to kick you when you’re down, but the treadmill doesn’t train either one of these aspects of the race. When you jump on one of these treadmills and go from 0-20mph in a split second, you’re basically only working on top speed. A fast 40-yard dash requires the ability to overcome inertia (your bodyweight when you’re in your stance) and accelerate. In fact, you may never even hit top speed in the 40-yard dash because it’s such a short race. So your trainer totally “missed the boat” with regards to training you for this event. He basically did the exact opposite of what he should have done. (If it makes you feel any better, you’re not the first athlete to have a bad experience training on these “super-treadmills”. I’ve unfortunately seen many.)

Don’t beat yourself up worrying about it now – it’s over. The treadmill you are referring to is a good tool to help you get into condition. It may not have improved your forty time, but hopefully it got you in good shape and ready for camp. Use your frustration to dominate on the field this season and then worry about training for that 40 when the season is over.

And don’t strangle your trainer, either. (Maybe just poke his eyes out . . . just kidding!) Stay calm and have a big year! Contact me after the season and I can help you out or point you in the right direction with regards to training for the Combine tests.

Good luck.
Joe D.

I think JD is good at being diplomatic in how he says things. I surely wouldn't give treadmills that much credit. If you have nowhere to run, it could be used for tempo workouts, but not much besides that.

[Jhawk Fitness]

I think JD is good at being diplomatic in how he says things. I surely wouldn't give treadmills that much credit. If you have nowhere to run, it could be used for tempo workouts, but not much besides that.
Everyone has thier preferences. If you're a good athlete and you're training correctly in all areas working on speed with overspeed training on the treads isn't going to slow you down it's just going to be another aspect of your training. I personally dropped my time by .17, like I posted earlier one coach even clocked me at 4.63. Now do I credit the improvement all to running on the Gen II? No. I also was performing plyometrics, cleaned up my diet, and increased my strength.

My guess is the guy who wrote to DeFranco was using stopwatches for times.

Here's an article about those:


Forty times are bogus in the NFL
BY CLARK JUDGE
FOXSports.com

There is something that makes no sense to me, and, for once, it doesn't =
involve Mark Cuban. No, it's what I'm hearing about Michael Vick, the =
first choice in this weekend's draft. The word starting to make the =
rounds on the Virginia Tech quarterback is that he can run the 40 in =
less than 4.3 seconds.

I never saw Vick run a 40, and I wasn't at his workout at Virginia Tech. =
But one thing I can guarantee is this: Vick cannot run the 40 in under =
4.3 seconds. Heck, he can't run it under 4.4, either.

That's not a knock on Vick. It's a knock on an NFL practice that is =
absolutely, positively out of whack. I'm talking about 40-yard dash =
times. They're the standard by which draft-eligible players are =
measured, and they're as reliable as UFO sightings.

Yet when the NFL begins its march of draftees on Saturday you're going =
to hear how one running back ran a 4.32, a wide receiver peeled off a =
4.34 or some 350-pound lummox breezed through a 4.85. It makes for good =
copy. But so did Paul Bunyan.

"The only way to get a true 40-yard dash time is to get electronic =
timing where a man breaks a wire when he leaves the starting gate," said =
Buffalo's vice president in charge of player personnel, Dwight Adams. =
"The 40 is a common denominator in football, but it's blown way out of =
proportion. It's physically impossible to run a 4.2 and, probably, a =
4.3."

Don't tell that to the guys holding stopwatches. I remember when Vance =
Johnson, then a wide receiver at the University of Arizona, ran the 40 =
in 4.19 seconds. At least that's what I was told. I guess Denver was, =
too, because the Broncos made him their second-round draft pick in 1985.

I also remember when Laveranues Coles, then a wide receiver at Florida =
State, was supposed to have run a 4.16. Nobody said anything about it =
being wind-aided, but it would have taken Hurricane Andrew to push him =
to a finish like that. The Jets media guide has him clocked at 4.29 last =
year, and there was no wind advisory there, either.

The NFL scouting combine has been using electronic timing since 1990, =
but that's one year after Deion Sanders set the standard against which =
all others are measured. Sanders ran a 4.29 in Prime Time, and nobody =
has beaten the mark since.

"You've got to take into consideration that most of these times are done =
with stopwatches," said San Diego State's Rahn Sheffield, coach of the =
women's track and field squad and a former track star himself. "A 4.2 =
really translates to a 4.4. When you hand time (dashes) it opens up room =
for human error. So when a Marshall Faulk runs a 4.33, it really equates =
to a 4.5."

All of which comes as no news to Adams, who for years has laughed off =
40-yard dashes and vertical jumps and long jumps as insignificant =
measures of a football prospect's abilities. He's more interested in =
production, which makes a lot of sense to me . and anyone else who =
believes stopwatches weren't made for football.

Remember when Jerry Rice emerged from Mississippi Valley State in 1985? =
He was supposed to be too slow. Same with USC running back Marcus Allen. =
Yeah, well, I never saw a defensive back who could catch Rice from =
behind until he tore up his knee, and Allen's a lock for the Hall of =
Fame.

O.J. Simpson might have been the fastest back to play the game. Go ahead =
and make a case for Bo Jackson. Maybe Herschel Walker, too. But Simpson =
ran a leg on Southern Cal's 440-yard relay team, one that set a world =
record, and if he were in this year's draft he'd be the fastest running =
back by far; faster than Big-10 sprint champion Michael Bennett. Faster =
than LaDainian Tomlinson. Faster than Deuce McAllister.

Any idea what Simpson ran for a 40? I do. Try 4.5. If you don't believe =
him ask. He said it shortly after he left USC.

"I must've missed something here," said Adams. "I spent some time this =
spring with an Olympic sprinter, and we sat in a stadium together, =
watching guys work out and talking about how the 40-yard dash times were =
way overdone."

The sprinter was Dennis Mitchell. Yeah, THAT Dennis Mitchell. He and =
Adams were together at the University of Florida, and when they heard =
times of some of the guys they watched Mitchell said nothing. He just =
shook his head.

"He was a little shocked," said Adams. "Being a great sprinter, he'd =
never seen so many people running 4.1s and 4.2s. I've talked to (track =
coach) Brooks Johnson and others who say, 'You football people are way =
ahead of us.' Of course, they're facetious."

If Adams had his way, he'd rely more on times for shorter distances -- =
especially for offensive and defensive linemen. Make them stop running =
40s and time them for 10s, maybe 20s. That's all they usually cover, =
anyway.

"I could see it," said Cleveland's vice president in charge of football =
operations, Dwight Clark. "But for running backs, wide receivers and =
defensive backs, I'd like to see the 40 stay."

The Browns don't rely on others' times. They clock prospects themselves, =
and if they don't, they don't have a record of them. The Browns never =
timed anyone at 4.2. They never timed anyone at 4.3, either, though they =
had the University of Arizona's Trung Canidate at 4.32 last year. I =
wasn't at that workout, either, but I know something was wrong.

And here's why. The fastest starter I ever saw was sprinter Ben Johnson, =
and at the 1988 Seoul Olympics track and field's fastest starter ran the =
100 meters in a blistering 9.79 seconds, a time that later was =
disallowed after Johnson tested positive for steroids. Know how fast he =
covered the first 40? It was 4.69 seconds. Forty meters is approximately =
44 yards, which means Johnson ran the first 40 in 4.26.

So, now, let's see if I have this straight: The chemically enhanced =
Johnson, the fastest starter in track history, ran the fastest 100 in =
history . only it was one-tenth of a second slower than Laveranues Coles =
a year ago and three one-hundreths of a second ahead of Sanders' NFL =
combine record.

It makes you wonder. It makes you wonder why anyone believes this stuff.

"I look at guys like Mean Joe Greene and Steve Van Buren and wonder how =
many 4.3s those guys did," said Adams. "I think we've gotten to the =
point where we've overdone the clock workout."

Senior writer Clark Judge covers the NFL for FOXSports.com. Send your =
comments to cjudge@foxsports.com

[Person]

Funny your article references certain fast sprinters whose coaches absolutely are again treadmills, even for conditioning. Don't try to change the topic. Treadmills ARE detrimental for high speed running. I am done with that crap.

[Jhawk Fitness]

Funny your article references certain fast sprinters whose coaches absolutely are again treadmills, even for conditioning. Don't try to change the topic. Treadmills ARE detrimental for high speed running. I am done with that crap.
I honestly don't know if the trainers cited in the article condones or doesn't condone overspeed training. I do know Maurice Greene has gone through our program though and when I went through the program I realized I had an extra gear I hadn't noticed before. It really showed during our interval runs at the track.

Like I stated earlier however, overspeed should only be one aspect of your training. Even I credit my gains to increasing in strength, my plyometric work and diet.

[Person]

I honestly don't know if the trainers cited in the article condones or doesn't condone overspeed training. I do know Maurice Greene has gone through our program though and when I went through the program I realized I had an extra gear I hadn't noticed before. It really showed during our interval runs at the track.

Like I stated earlier however, overspeed should only be one aspect of your training. Even I credit my gains to increasing in strength, my plyometric work and diet.

WHAT! Maurice Greene was trained (during his best years) under John Smith--someone who does NOT like treadmills. I don't know when or what the hell you are talking about. If he did, it is a travesty and probably why it took him so long to get sub 10 compared to his teammates. It is kinda like Poliquin and Davies and Chek all claiming to have trained Ben Johnson. Now it's MO, go figure. If you think Mo's (or Ben's or Tim's) speed came from a piece of **** treadmill, then you are a moron.

[Jhawk Fitness]

WHAT! Maurice Greene was trained (during his best years) under John Smith--someone who does NOT like treadmills. I don't know when or what the hell you are talking about. If he did, it is a travesty and probably why it took him so long to get sub 10 compared to his teammates. It is kinda like Poliquin and Davies and Chek all claiming to have trained Ben Johnson. Now it's MO, go figure. If you think Mo's (or Ben's or Tim's) speed came from a piece of **** treadmill, then you are a moron.
we have a video of MG doing 25 mph on a Gen II. He maybe have just been doing it to ensure his body remembered what its like to go that fast. Thats one aspect no one has even touched on, one of the big parts of this type of training is it enables your muscles and brain to remember what it's like to go that fast.

Like I said, it was just one aspect of training, if you can't accept that I don't know what to tell you. By the way, can you list your certifications and by what methods you train the collegiate or professional athletes who come to you?


P.S

I am done with that crap.Liar

[Person]

we have a video of MG doing 25 mph on a Gen II. He maybe have just been doing it to ensure his body remembered what its like to go that fast. Thats one aspect no one has even touched on, one of the big parts of this type of training is it enables your muscles and brain to remember what it's like to go that fast.

Like I said, it was just one aspect of training, if you can't accept that I don't know what to tell you. By the way, can you list your certifications and by what methods you train the collegiate or professional athletes who come to you?


P.S
Liar
Remembering what it is like to go fast at 25mph? I think not, considering ins-and-outs, flying sprints, and hell, even a normal 50-60m at a high level is faster than 25mph for Greene or any other high level sprinter. Your arguments make no sense. "It remembers what it is like to go that fast." Question, hypothetically if they person could go that fast, what is the point of doing it on a treadmill? If a person has not gone that fast year, what is their mind and muscles going to remember? I can assure you Mo's speed did not come from a treadmill. If you want to push that crap, you can go and talk about that on ato boldon's message board or charlie francis' as both are familiar with John Smith's coaching, which is what made Mo the sprinter we know today.

[Person]

The fact is, all you are doing is spewing rhetoric with nothing to back it up. There is not a single successful track group (HSI, Trevor Graham's, the Jamaicans, Charlie Francis', Tellez's, etc) using a treadmill. You can pay Mo or someone else to get on it for a second and promote it (hell, I honestly believe he didn't even do that, but who knows). It's not different than pro athletes endorsing Muscle Tech or some other crap.

[DB15]

person fro a guy who gave his good bye thread not long ago you sure are posting alot

but i like it

[Person]

person fro a guy who gave his good bye thread not long ago you sure are posting alot

but i like it

lol I can assure you, this time, I am done. ;)
Let the fools lead other fools along.

[DB15]

lol I can assure you, this time, I am done. ;)
Let the fools lead other fools along.


please dont leave completly man

alot of us need you here

[scott_donald]

please dont leave completly man

alot of us need you here


ye i lkove reading your info...

[Jhawk Fitness]

The fact is, all you are doing is spewing rhetoric with nothing to back it up. There is not a single successful track group (HSI, Trevor Graham's, the Jamaicans, Charlie Francis', Tellez's, etc) using a treadmill. You can pay Mo or someone else to get on it for a second and promote it (hell, I honestly believe he didn't even do that, but who knows). It's not different than pro athletes endorsing Muscle Tech or some other crap.
I think the athletes in the program do enough to "back it up". You've got the Heisman Trophy winner and an All-Pro NFL running back who both actually PAY to go through the program, not the other way around. http://www.frappieracceleration.com/news/magazine.cfm

It doesn't bother me that you have a bias against overspeed training, it's still its infancy in the whole scheme of things. As Thomas Carlyle once said, "Every new opinion, at its starting, is precisely in a minority of one."

[Footballstar]

Pre-workout: 1 serving of Protmetaboliz Endure, 5 grams of CEE

Workout: Speed Bench Day

Bench Press:
130 x 10
155 x 8
180 x 6
210 x 4
225 x 3
250 x 2 (PR) *funny thing is I could have had three but I am maxing out next week I need to save my strength

Floor Press:
130 x 3
130 x 3
130 x 3
130 x 3
140 x 3
140 x 3
140 x 3
140 x 3 (sweating by now this is my speed exercise)

JM Press:
45 x 15
55 x 15
60 x 13 (Damn these are tough on the triceps)

Dips:
BW x 5 (no concentration, conditions in the weightroom prevented me from doing more)

Post-workout: Rice w/ beans and Turkey, 1 Tbsp of Glutamine Peptides, 2.5 grams of Microlactin and 1 serving of All the whey protein blend

Comments: Workout went very well, My Bench Press has just been skyrocketing I don't know what it is whether it is the Supplements or my changing around my routine all I know Is that it is moving up and so are my other lifts in the process. My Recovery has been poor as of lately my Lower Body is still sore and that is expected as I destroyed my legs, I didn't do plyo's ior abs today because of time restraints. I know some of you are saying that 2 x 250 on the bench isn't speed but it is because I can't lift that weight without a quality amount of speed on the Bar or else I will get buried.

[DONJUANPIMPIN]

For the JM press are you doing the extension one(whole body) or just pushing it from stance ( like standing bench press motion)

[Footballstar]

For the JM press are you doing the extension one(whole body) or just pushing it from stance ( like standing bench press motion)

http://asp.elitefts.com/qa/default.asp?qid=13323&tid=51

[DONJUANPIMPIN]

Oh thought you were doing this. http://www.exrx.net/WeightExercises/Power/LVJam.html They call them JM presses at my school so I just thought it was that.

[DB15]

Oh thought you were doing this. http://www.exrx.net/WeightExercises/Power/LVJam.html They call them JM presses at my school so I just thought it was that.


aka jammer presses?

[Footballstar]

aka jammer presses?

http://asp.elitefts.com/qa/default.asp?qid=13323&tid=51

[BRADP2]

That Jammer machine looks like it would be a ****load of fun

[DONJUANPIMPIN]

That Jammer machine looks like it would be a ****load of fun
Oh it is. Hard but worth it

[Footballstar]

Pre-workout: 5 grams of CEE, 1 heaping scoop of Endure

Workout: DE lower body

Power Clean:
185 x 3
205 x 1
225 x 0

REA Squats:
205 x 1
205 x 1
205 x 1
205 x 1
205 x 1
205 x 1

REA Split-Squat cycles:
95 lbs x 5
95 x 5
95 x 5

Glute Ham Raisies:
BW x 0 (Hamstrings still sore from Mondays workout)

Comments: Poor workout but everything is going to be somewhat fine I am going to max out on Monday on the Squat and Wednesday I am going to max out on Bench Press and Friday I am going to max out on my Power Clean or Deadlift..

If I have 3 good days I can get 270 on the Bench Press, 385 x 6 on the Squat and 225 in the Power Clean or somewhere in the mid 400's for my Deadlift.

[DONJUANPIMPIN]

Good luck on your max outs next week. And I'm catching up to you on the squat :D

[Footballstar]

Good luck on your max outs next week. And I'm catching up to you on the squat :D

Damn man you are catching up on the squat but that's great for you after next week I am going to do ATG squats to try to get most muscle activated before my track season and something needs to change as I feel I have come to a pause in my squat progression.

You may be coming up on the Squats but I smoked you in the Bench and Power Clean.

[DONJUANPIMPIN]

Haha Yeah my bench and cleans have always sucked!!! Da why ur DA MAN BEAST and I'm just the man child

[scott_donald]

i dont think that you can complain aboutt hat workout... lets hope u get all prs next week...

[Footballstar]

i dont think that you can complain aboutt hat workout... lets hope u get all prs next week...

I know but I just feel lethargic post workout when usually I have a bunch of energy. thanks for the encouragement for the PR's, even though I am black I'll get some heavy rock/metal music playing and will just lift the weight. Half the reason why today was a poor workout has to do with my attitude while lifting I wasn't mentally ready.

[scott_donald]

christ the heavy metal would put me off...

[Footballstar]

Pre-workout: 5 grams of CEE, 1 serving of Endure

Workout:

Bench Press:
230 x 1
240 x 1
255 x 1
270 x 3/4 (Damn my Lockout is so weak, I need to train it severly the next 8 week lifting cycle)
*When I started this stack I was doing 210 x 2 in 01/02/05 and now I am doing 265-270 x 1 in 02/14/05, It could be a surge of testosterone from puberty or the supplement and diet it's your call, The results speak for themselves.

Floor Press:
135 x 3
185 x 3
235 x 0

Comments: I am maxing out this week to assess my weak points for my next 8 week lifting cycle and the stuff I must accentuate. Coach wants me to try 270 again on Friday to see if I can get it. So far the focus for my next program is going to be more reduced volume because of track season, posterior chain and my triceps. I have decided that Saturdays are now going to be my Combine training day during track season in where I try to perfect the techniques in Joe Defranco's video for the Broad Jump, 40 yard dash, Vertical Jump and Pro Agility shuttle. I am going to Max out for reps on the Squat at 365 and see how much I can get, I am aiming for 6-8 reps at best.

[DONJUANPIMPIN]

Damn pretty damn close to that 270. Man you've comed along way since we first started checking ea otha on this site. Not bad on the Floor lockouts either man. Keep doing ya thing. Your coach let's you do your own program?

[Footballstar]

Damn pretty damn close to that 270. Man you've comed along way since we first started checking ea otha on this site. Not bad on the Floor lockouts either man. Keep doing ya thing. Your coach let's you do your own program?

Thanks man, but me and my coach talked and I told him I was taking a different route then what he wants and we spoke like adults and he lets me do my own thing and has seen tremendous results from what I do, my coach is old school but he isn't closed minded, my argument to him was, "Is any human being the same as another person?" Of course he said no, then I told him then why would we train like it, Up until a few days ago my coach thought I wasn't making my own program and then he saw a copy of what I was doing and asked me what college it was from and I told them that this was my own individual workout from the knowledge I have gained from reading, he didn't believe me but I don't care I am too big of a factor on this team to be not listened to and as the strongest kid in the school in total of all 4 major lifts, something I must be doing is right.

[DONJUANPIMPIN]

Yeah that's good. Yeah are coach was like that freshman year but no really knew anything so no one get results really. The school program isn't that bad but as you said it doesn't focus on indivdual needs. Man just keep up the good work. What 3 lifts are you the strongest at Bench,Squat,Hang Clean, Deadlift. I'm pretty up their in my school for Squat only really and my hang clean is catching up to the high cats.

[Footballstar]

Yeah that's good. Yeah are coach was like that freshman year but no really knew anything so no one get results really. The school program isn't that bad but as you said it doesn't focus on indivdual needs. Man just keep up the good work. What 3 lifts are you the strongest at Bench,Squat,Hang Clean, Deadlift. I'm pretty up their in my school for Squat only really and my hang clean is catching up to the high cats.

My Bench Press- 265 lbs, Deadlift-410 lbs, Squat- 430 lbs? total = 1105 (I want a total of 1200 in mid track season)

[Jhawk Fitness]

My Bench Press- 265 lbs, Deadlift-410 lbs, Squat- 430 lbs? total = 1105 (I want a total of 1200 in mid track season)

Does your school have a 1000 pound club? Our school had one that consisted of Bench Press, Squat, Power Clean and BNP.


btw - I'm working on getting that short-set program for you, I'm just waiting on the guy to e-mail a copy back to me.

[Footballstar]

Does your school have a 1000 pound club? Our school had one that consisted of Bench Press, Squat, Power Clean and BNP.


btw - I'm working on getting that short-set program for you, I'm just waiting on the guy to e-mail a copy back to me.

no my school doesn't have the 1000 pound club but it does have 225 Bench Press, and 250 Bench Press Club

[Jhawk Fitness]

no my school doesn't have the 1000 pound club but it does have 225 Bench Press, and 250 Bench Press ClubI gotcha. To get on the wall at our school you had to have either. 1000 pound total lift with those 4 I mentioned earlier, a 400 pound squat, a 300 pound bench, a 250 pound power clean.

[Footballstar]

Pre-workout: 5 grams of CEE, 1 serving of Endure!

Workout:
Squat:
315 x 7 (tough as hell)

Deadlifts:
225 x 1
315 x 1
385 x 1
415 x 1 (PR)

Leg Curls:
(Playing around with some lightweight)

Comments: I think I set a DL PR i need to look at my archives and check, My squat was strange as I only got 7 reps at 315 it means that my GPP is not optimal and I am extremely out of shape. I am going to add GPP to my training to see where I can get before track.

[scott_donald]

nice pr there int he dl very strong...

what do u use at ur school for testing...

[Footballstar]

nice pr there int he dl very strong...

what do u use at ur school for testing...

I don't understand what your saying? We use weightlifting equipment and I hate to say it but a Smith Machine for squats.

[Footballstar]

PHASE 2: Pre-track season-until March 19

Session A:
1. Bench Press: (percentages)
2. Floor Press: 3-5RM
3. Elbows-out extensions or JM Presses: 3x5
4. Bent-Over Row: 3x5 or Weighted Dips: 3x6
5. Plyometrics:
Broad Jumps: 2x4, Stair Hops: 2x3, Tuck Jump: 2x4

Session B:
1. Squat or Snatch-grip Deadlift: 3-5RM
2. Reverse Lunges or Single leg Squats w/ back leg elevated: 3x5 reps each leg
3. Seated Good-mornings: 3x5 or RDL: 3x5 or Assisted Glute-Ham Raises: 3x4-6
5. Abs circuit: Weighted Abs x 10, Side Bends x 10, Bicycle x 10

Session C:
1. Bench Press: (percentages)
2. Speed Floor Press: 4x3 @ 50-60% (1 min rest)
3. Elbows-out extensions or JM Presses: 3x4
4. Bent-Over Row: 3x4 or Dips: Max of BW
5. Plyometrics: Broad Jumps: 2x4, Stair Hops: 2x3, Tuck Jump: 2x4

Session D:
1. REA Squat: 4x2 @ 30%-50% (45 sec rest) or Power Clean: 1-3RM
2. Step-ups or Single leg Squats w/ back leg elevated 3x5
3. Seated Good-mornings: 3x5 or RDL: 3x5 or Assisted Glute-Ham Raises: 3x4-6
4. Abs circuit: Weighted Abs x 10, Side Bends x 10, Bicycle x 10

Saturday: 40 yard dashes (until drop-off 6%)

Rope training: Day After Session D
0-15 2 feet together
15-30 Ali shuffle
30-45 double-skips
45-60 slalom
60-75 hip turns, left forward
75-90 hip turns, right forward
90-105 left foot hop
105-120 right foot hop
120-135 left foot double hop
135-150 right foot double hop
150-165 2 feet together
165-180 high knees
(in seconds)

GPP: Day After Session A, B, C
1. Jumping jacks-30 sec reps, 60 second rest
2. Shuffle splits-30 sec reps, 60 second rest
3. Burpees-30 sec reps, 60 second rest
4. Mountain climbers-30 sec reps, 60 second rest

Phase 3: In-season for track/Pre-combine

Session A:
1. Bench Press: 3x3
2. Elbows-out extensions or JM Presses: 2x3-5
3. Bent-Over Row: 2x3-5 or Weighted Dips: 2x3-5

Session B:
1. Limit Strength: Squat: 5x3-5 or Deadlift variation: 5x3-5 or Single leg squat w/ Back leg elevated: 5x5-15 or Glute ham raise: 5x3-5
2. Explosive Strength: Power Clean: 6x2-5 or Hang Clean 6x2-5
3. Reactive Strength: Ankle Jumps: 6x20 or REA Squats: 6x5-10

Session C:
1. Bench Press: Max reps @ 185
2. Elbows-out extensions or JM Presses: 2x3-5
3. Bent-Over Row: 2x3-5 or Dips: Max of BW

Session D:
1. Limit Strength: Squat: 5x3-5 or Deadlift variation: 5x3-5 or Single leg squat w/ Back leg elevated: 5x5-15 or Glute ham raise: 5x3-5
2. Explosive Strength: Power Clean: 6x2-5 or Hang Clean 6x2-5
3. Reactive Strength: Ankle Jumps: 6x20 or REA Squats: 6x5-10

I will also be trying to lower my body fat percentage.

Any comments?

[DONJUANPIMPIN]

I like it. The preseason track ldk it just looks like you might burn on it but it's not going last that long so I guess you would make it. Some questions what did you base this program off of doesn't really seem to be westside and where did you get that gpp work from my football coach had us doing the exact same thing back in november and december.

[Footballstar]

I like it. The preseason track ldk it just looks like you might burn on it but it's not going last that long so I guess you would make it. Some questions what did you base this program off of doesn't really seem to be westside and where did you get that gpp work from my football coach had us doing the exact same thing back in november and december.


Phase 2 is a hybrid version of Westside while Phase 3 is just a phase for my explosive power and combine training.

About the GPP work i got it off of John Davies http://www.dragondoor.com/b21_toc.html

[Footballstar]

Pre-Workout: 1 Serving of Prometabolix Endure, 5 grams of CEE

Workout: Failure Bench Press Day

Bench Press:
180 x 10
190 x 10
200 x 10 (PR)

Floor Press:
225 x 0

JM Press:
45 x 6
65 x 5
75 x 5

Dips:
BW x 0

Plyometrics:

Broad Jumps:
2 sets x 4 reps

Depth Jumps off 6-8 inch stair:
2 sets x 3 reps

Tuck Jumps:
2 sets x 4 reps

Post-Workout: Chicken, Rice and Beans w/ mixed vegetables

Comments: I had a good workout, I set a Bench Press PR and I am happy, My arms feel dead like spaghetti and my quads took a beating from plyo's.

[DONJUANPIMPIN]

Good work on the bench. Yeah pylos are a killer. Why zero on the dips I thought you were good with them or you arms were really that tired?

[Footballstar]

Good work on the bench. Yeah pylos are a killer. Why zero on the dips I thought you were good with them or you arms were really that tired?

My arms were done the part of my tricep near the elbow was shot so I couldn't push myself up.

[AJ010]

Nice deadlifts big guy, really good stuff. I saw back in your log that you ran the 100m in 13 seconds, what do you think you can run it in now? Is your knee feeling better?

Great benching too, keep up the good work!

[Footballstar]

Nice deadlifts big guy, really good stuff. I saw back in your log that you ran the 100m in 13 seconds, what do you think you can run it in now? Is your knee feeling better?

Great benching too, keep up the good work!

My best time last season was a 11.9 but I think the timer messed up because the race felt so easy but I'll take it. I am in no way focusing on my 100m dash, I am just going to focus on my 40 yard dash. My knees definantly feel alot better than before sometimes growth spurts are not the greates of things.

[AJ010]

My best time last season was a 11.9 but I think the timer messed up because the race felt so easy but I'll take it. I am in no way focusing on my 100m dash, I am just going to focus on my 40 yard dash. My knees definantly feel alot better than before sometimes growth spurts are not the greates of things.

Heh yeah, I had major knee pains beginning of last year.

Damn though, 11.9 is good! Have you thought about throwing? You seem like a pretty big guy, and you've got some strength, maybe throwing would be your thing too.

What do you think you'll get on the 40 when you retime it?

[Footballstar]

Heh yeah, I had major knee pains beginning of last year.

Damn though, 11.9 is good! Have you thought about throwing? You seem like a pretty big guy, and you've got some strength, maybe throwing would be your thing too.

What do you think you'll get on the 40 when you retime it?

I throw the Discus and the Javelin but I am thinking about doing the shot put, I have thrown the Javelin like 105' and the discus 120' but those are with poor technique so this year I am going to work on the technical aspects of my lifts.

My 40 time I hope will be a low 4.7 the next time a retime it because I am cleaning up my diet to lose some excess fat and I am going to be taking a E/C stack w/ Legal Gear's Product X: Transform this will be leading into the start of track season, I should be more explosive then ever.

[AJ010]

I throw the Discus and the Javelin but I am thinking about doing the shot put, I have thrown the Javelin like 105' and the discus 120' but those are with poor technique so this year I am going to work on the technical aspects of my lifts.

My 40 time I hope will be a low 4.7 the next time a retime it because I am cleaning up my diet to lose some excess fat and I am going to be taking a E/C stack w/ Legal Gear's Product X: Transform this will be leading into the start of track season, I should be more explosive then ever.

Some nice throws. Definately include shot put this year. Let me know how that goes!

That's sweet man, good luck with achieveing that and everything else! How low in bodyweight are you planning on going?

[Footballstar]

Some nice throws. Definately include shot put this year. Let me know how that goes!

That's sweet man, good luck with achieveing that and everything else! How low in bodyweight are you planning on going?

Actually just thinking about it now cutting is a stupid Idea, I am going to fix up my diet though and still order LG's Product X: transform but I am not going to touch the E/C stack. I have come to the conclusion that the Bigger and Faster I am the more impressive I will look at the combines and camps that I will be attending. I don't realy care about Track as it just an accesory to my training regime

[AJ010]

Actually just thinking about it now cutting is a stupid Idea, I am going to fix up my diet though and still order LG's Product X: transform but I am not going to touch the E/C stack. I have come to the conclusion that the Bigger and Faster I am the more impressive I will look at the combines and camps that I will be attending. I don't realy care about Track as it just an accesory to my training regime

Heh, its a tough choice. Sometimes I want to lose weight, sometimes I want to gain. As long as youre getting faster with gained weight, then that can only be good.

[Footballstar]

Jump roping didn't go as well as planned, I couldn't even jump rope for 1 minute. Damn I am so out of shape, ****. Well now I am going to do 15 second intervals until I develop a solid base like 15 sec on 15 sec off then I am going to bump it up to 30 sec on 30 sec off.

Day 1- 15 on 15 off
Day 2-30 on 30 off
Day 3-30 on 15 off
Day 4-60 on 30 off
Day 5-60 on 15 off

Well I am going to go back outside and see how many times I am able to cycle the 15 on 15 off thing.

[Footballstar]

Pre-workout: Peanuts, 1 serving of Prometabolix Endure!, 5 grams of CEE, 200 mg of Caffiene

Workout: ME Squat Day

ATG Squats:

135 x 5
225 x 5
275 x 5
300 x 4(PR)

Step-ups:

75 x 5 reps on each leg
115 x 5 reps on each leg
150 x 6 reps on each leg(PR)

RDL:

135 x 6
185 x 6
225 x 6 (easy as hell)
275 x 8 (easy could have got it 11-12 times)(PR)

Abs:
Still sore from plyo's- did nothing

Comments: Man the ATG squats are a whole new beast in itself exploding from the bottom takes so much muscle recruitment I was and idiot for not doing them before, well basketball season just ended, which means more players in the weightroom creates a better lifting envioroment, My right hamstring is still a little tweaked from the plyo's, My legs feel so strong from what I have been doing, Step-ups are very easy, RDL's were extremely light, next time I will make sure I have the 3 plates on there, GREAT WORKOUT TODAY 5/5 (it is thefirst time I have tried the lifts in a while so they are all PR's)

[DONJUANPIMPIN]

Good ATG's so are giving up on parrell. That a good idea since you get more of a whole leg workout in ATGS and those RDL are beastly. Your becoming a monstar. Has your physique change at all?

[Footballstar]

Good ATG's so are giving up on parrell. That a good idea since you get more of a whole leg workout in ATGS and those RDL are beastly. Your becoming a monstar. Has your physique change at all?

My physique has change my thighs are becoming more cut, I can see my hamstrings, My Bicep's might be like 16.5 in, My Lats are wider, My chest is bigger and I can see the little rips in the middle of them and on the good day when I wake up my abs are ripped.


Edit: 1 More thing, 225 felt so light when I was doing RDL's I think I should be able to clean it now with ease, My clean should be around 240, well I am power cleaning on Wednesday so it should be interesting.

[DONJUANPIMPIN]

Damn Good work.
Edit damn you come a long way your journal almost a year long

[Footballstar]

Yea thanks man

just for the record, I just got a letter from Trinity College that my coach just gave me I need to keep track of them so that I know what to send out and stuff.

[DONJUANPIMPIN]

Congrats man keep up all the hard work and the colleges will be fighting to get a peice of you

[Footballstar]

Congrats man keep up all the hard work and the colleges will be fighting to get a peice of you

Hopefully that's true, I remember you talking about a Lineman that goes to your school that is a beast, I am thinking about attending BC camp the last session because it gives me more time to prepare for it and see if I could get some D-IAA attention right there.

[DONJUANPIMPIN]

Yeah he was a beast but his senior year sucked got lazy I beleive he went to stony brook only 3 seniors got scholarships each goes to maine, hofstra and stonny brook. I beleive all were full rides. It's hard getting notice and scholarships nowadays. I don't know what camps I want to go to yet cause I didn't start last year so I want to atleast get better first but I've narrowed it down to Rutgers,BC,Syracuse and Penn state. I have a friend that it going to BC last session most likely not really a beast but he has size to play d1-d1aa. What postion do you want to play in college if you get the chance to pick what you want to play?

[Footballstar]

Yeah he was a beast but his senior year sucked got lazy I beleive he went to stony brook only 3 seniors got scholarships each goes to maine, hofstra and stonny brook. I beleive all were full rides. It's hard getting notice and scholarships nowadays. I don't know what camps I want to go to yet cause I didn't start last year so I want to atleast get better first but I've narrowed it down to Rutgers,BC,Syracuse and Penn state. I have a friend that it going to BC last session most likely not really a beast but he has size to play d1-d1aa. What postion do you want to play in college if you get the chance to pick what you want to play?

Well I always wanted to play MLB because when a lineman is there it is hard to notice them but when a good MLB is out there that is moving around and making plays it is easily noticed, but either way if I get a full or half ride no matter where they put me I will give it my all.

[DONJUANPIMPIN]

Yeah man just keep doing ya thing and you'll be succesful. Are you going to any combines this year?

[Footballstar]

Yeah man just keep doing ya thing and you'll be succesful. Are you going to any combines this year?

Yea I am going to a combine at holy cross, you can read about it here impactprospects.com

[Fullback_45]

You have some really nice owrkouts in here. Gl on that clean, 240lb clean would be fking sweet as hell!

[Footballstar]

You have some really nice owrkouts in here. Gl on that clean, 240lb clean would be fking sweet as hell!

Looking at your stats its a wonder why your clean isn't higher then 230?

Thanks for the encouragment though man because when I feel like the weightroom ain't doing nothing for me I just look at my journal and see the encouragment that people give to me, whether they mean it or don't I don't care, it still makes me push harder

[Footballstar]

Well I have 3 weeks to get in decent shape for track practice, this should be fun!!!!

This is what UnlimitedSteel helped me cook up (thanks man)

Monday-ME UB day
Floor Press: 3-5RM
Bench Press: 3 x 10 @ 65%, 70%, 75% of 1RM
Elbows-out extensions or JM Presses: 3x4-6
Shrugs or Upright row: 3x4-6
Bent-Over Row or Weighted Dips: 3x4-6

Tuesday-Conditioning
Tempo: 5 sets (2 x 110 yards)
65%-75%
Rest interval of walking back between reps and 1-2 minutes between sets

Wednesday-ME LB day
Assisted Glute-Ham Raises: 3 sets x reps to failure
ATG Squat or Snatch-grip Deadlift: 3-5RM
Step-ups or Single leg Squats w/ back leg elevated: 3x4-6 reps each leg
Seated Good-mornings or RDL or Reverse Hyper: 3x4-6
Abs circuit: Weighted Abs x 10, Side Bends x 10, Bicycle x 10

Thursday-Conditioning
Jump Rope: 50 reps x 2 feet, 25 reps x left foot, 25 reps x right foot (first week I am just trying to assess my tolerance level so I don't know how many sets I can do)

Friday-DE UB day
Speed Floor Press: 6x3 @ 50-70% (1 min rest)
Bench Press: 3 x 10 @ 65%, 70%, 75% of 1RM
Elbows-out extensions or JM Presses: 3x4-6
Shrugs or Upright row: 3x4-6
Bent-Over Row or Weighted Dips: 3x4-6

Saturday- Acceleration work
40 yard dashes (until I reach 10% drop-off )

Any comments?

[Footballstar]

Pre-workout: 5 grams of CEE, 1 serving of Prometabolix Endure

Workout: ME Bench Press Day

Floor Press (Warmup):
225 x 1

Bench Press:
180 x 10
195 x 10
205 x 9.5 (It was so easy until I lost the arch in my back I was being cocky when i straightened up for my last rep)

Bent over Row:
135 x 6
155 x 5
165 x 6

Bent over Dumbell Flies:
25's x 6
40's x 6
40's x 6

Post workout: 1 serving of All the whey protein, a tablespoon of Glutamine Peptides and a heaping teaspoon of microlactin

Comments: Todays workout was decent nothing special but my right hamstring is still messed up, The snow is coming so I am probably not going to run tomorrow I am probably going to do some explosive jump rope work tomorrow and conditioning jump rope work on thursday. On thursday I am probably going to ATG Squat and after that for the next 2 weeks I am going to do Snatch Grip Deadlifts. I am now doing a modified version of Westside for Skinny Bastards.

[DONJUANPIMPIN]

Gd work. Your getting freaking strong. Yeah the snow is gay 3rd time in a week and school might not even close for me atleast.

[Footballstar]

Recovery: My chest is sore and so is my upper back, but they aren't that sore, on a scale out of 5 my body right now is about a 3.5/5, but I am going to go outside because my driveway is cleared of the snow, and I am going to do some explosive jump rope work, which means I am trying to get as much height as I can and as many rope flips in one jump.

[AJ010]

You're welcome! You did most of the work setting it up though :)

Was that 225 floor press easy? Have fun on the jump rope work! I hate jump roping hahaha.

[Footballstar]

You're welcome! You did most of the work setting it up though :)

Was that 225 floor press easy? Have fun on the jump rope work! I hate jump roping hahaha.

The Floor Press is just an awkward thing I slowly pulled it down and then pushed it up with some effort but not to much to remove from the Bench Press.

[AJ010]

The Floor Press is just an awkward thing I slowly pulled it down and then pushed it up with some effort but not to much to remove from the Bench Press.

Oh, you'll get used to floor presses. Just work on keeping good form on them, and get used to them. If you brought it down faster it would have probably been easier to push up.

[Footballstar]

Pre-workout: 5 grams of CEE, 1 serving of Body Octane

Workout: ME Lower Body

Snatch Grip Deadlifts:
135 x 3
225 x 1
275 x 6 (PR)

Power Clean:
135 x 1
175 x 1
185 x 1
205 x 1
220 x 1 (PR)

Single leg squats w/ back foot elevated:
75 x 6 (each leg)
85 x 5 " "

Hyperextension:
BW x 6
+25 lbs x 6
+ 35 lbs x 8 (PR)

Post-Workout: 1 serving of All the Whey protein, 1 Tablespoon of Glutamine Peptides, 2 teaspoons of Microlactin (bumped up the dosage)

Comments: Very good workout day my body is feeling real good as I continue to put up numbers. Something I found out today is the Power Clean is all mental until you really get into heavy weights like 270, to me it seems like when I clean the 2.5 plates don't really matter as they can be added and it won't make that big of a difference when lifting. I think I set a Snatch Grip Deadlift PR but I am not sure it probably is. for the hypers it was the first time ever doing them but sooner or later I am going to be holding a hell of a lot of more weight then 35 lbs.

[AJ010]

Damn bro, sweet stuff! I'll just have to beat you with 225 this weekend then ;) j/k

Update your sig!

[DONJUANPIMPIN]

Good work your just killing the PR's right now keep it up

[Footballstar]

Damn bro, sweet stuff! I'll just have to beat you with 225 this weekend then ;) j/k

Update your sig!

Thanks man, you probably could beat me for your size you are freaky strong man




Good work your just killing the PR's right now keep it up

I hope I can keep getting gains like this as track season is approaching at a rapid rate and are you runing track this year for your school?

P.S: I am watching what I eat now very closely and am going to start a E/C stack w/ some fat loss supplement that is not a thermo. Any Ideas?

[DONJUANPIMPIN]

Good work on the bf% what do you use to test? Why not take a thermo like Man scorch or San tight. Since I think they would be better since it will help you burn more fat and give you engery. So tell me more about E/C stack I don't know to much expect that's it's cheap and effective and has Ephdrine and caffenine. What do you think the advantages are for it over a thermo?

[Footballstar]

Good work on the bf% what do you use to test? Why not take a thermo like Man scorch or San tight. Since I think they would be better since it will help you burn more fat and give you engery. So tell me more about E/C stack I don't know to much expect that's it's cheap and effective and has Ephdrine and caffenine. What do you think the advantages are for it over a thermo?

E/C stack is a thermo but just cheap that is why I am going to stack it with Sesathin

I use my body fat caliper to test it I do a 3 point test of my chest, abs, and thigh.

[AJ010]

Thanks man :D How much more do you think you had in you on your clean?

[Footballstar]

Thanks man :D How much more do you think you had in you on your clean?

I feel like I had 230 in me but that is for next week.

[AJ010]

I feel like I had 230 in me but that is for next week.

Damn, good luck!

[Footballstar]

Damn, good luck!

Yea and I am going to need it.

[Footballstar]

Pre-workout supplements: 5 grams of CEE, 1 serving of Prometabolix Endure

Workout:

Bench Press:
180 x 10
195 x 10
205 x 9 (Oh well monday I am moving up to 4 x 8)

Elbow out Extensions:
25 x 6
40 x 0
30 x 6

Chin-ups:
BW x 5
BW x 4
BW x 4

Shrugs:
223 x 8
235 x 8
275 x 8

Comments: Overall good day not much to say about it.

[scott_donald]

yep lookign good there...

nice solid workout...

[DONJUANPIMPIN]

Good workout. Nice shrugs. Did you post your new routine to be done during track yet?

[Footballstar]

Good workout. Nice shrugs. Did you post your new routine to be done during track yet?

no not yet but i have a plan of lifting 3 days a week until i have my first meet then I lift 2 days and the third day would be for restorative techniques

[Footballstar]

Pre-workout: 1 serving of Endure!, 5 grams of CEE

Workout: ME Bench day

Bench Press:
180 x 8
195 x 8
205 x 8
220 x 4 (Sucks man this is weak as hell)

Close grip Floor Press:
175 x 4
185 x 3

Dips:
BW x 6
10 lbs+BW x 4
BW x 5

Lat Pulldowns:
50 x 10
90 x 7
120 x 6
140 x 3

Jump Rope workout:
60 reps as fast as possible: 1st set-35 seconds, 2nd set- 27.5 seconds, 3rd set-23 seconds

Right foot 30 reps as fast as possible: 18 seconds

Comments: My left foot is not very fast and reactive so I need to change that but overall I had a good weighlifting day. Even though Bench Press performance is poor.

[Footballstar]

I am adding in Sesathin for 4 weeks and Lecithin and Ephedrine for ~2 weeks leading up to March 21st. I already took my first dose today of everthing except for ephedrine that is for tomorrow.

Wk 1-4: Sesathin perscribed dosage 3 times a day

Wk 1-2: Lecithin 10 grams x 3 times a day, E/C stack: 25 mg of E and 200mg of C servings, 1 serving for 3 days, 2 servings for the rest of the days. 1 in the morning the other before weightlifting.

[Footballstar]

Pre-Workout: 1 serving of Endure!, 5 grams of CEE

Workout: Lower Body Maximum Effort Day

Power Clean:
95 x 5
135 x 3
185 x 2
200 x 1
215 x 0 (WTF? Damn I was so pissed after missing at 215)

ATG Squats:
225 x 3
275 x 1
315 x 3
345 x 5 (PR* I had one more but I wanted to stay in the 5 rep range. I had one more in me but oh well 2 weeks from now I should be going for 360)

Step Ups (On each leg):
105 x 5
115 x 6
170 x 6 (PR)

GHR's: Attempted but right hamstring is still tweaked.

Seated Goodmornings:
115 x 5
135 x 6

Post-workout: Sesathin, Protein, Lecithin, Microlactin and Glutamine Peptides.

Comments: **** man this sucks, Next week my ME lift I am going attempt Rack Pulls for the first time, which should be entertaining, I want to use 110-120% of my Deadlift to do Rack Pulls for 3-5 times, grip is going to be a problem. I started to cramp from the Step-Ups but I pushed through it. I couldn't run today because of the poor weather conditions of the snow, but from now on my speed is taking importance over my lifting so my stats are going to take struggle but I am hopefully looking to really work on my acceleration specifically the 40 yard dash.

[Footballstar]

First Impressions of new additions:

E/C Stack: I felt a little heat this morning when I took a serving but no jitters personally so far I like the energy I have during school to do my work it's very good. I took another serving around 3:30 Pm and haven't felt anything but oh well, I am going to jump rope in a few minutes so that should be fun because it is cold as hell outside. I am going to do 75 mg of E tomorrow and 600mg of C total tomorrow. A serving upon waking and then another 4 hour's later then once pre-workout.

Sesathin: I am taking 1/4 of a teaspoon 3 times a day, the taste isn't that bad, it's an acquired taste, it's only been a day so i don't expect anything.

Lecithin Granuals: Strange things they are but they are supposed to diminish fat storages so I am taking 30 grams a day of this stuff.

Going to jump rope

[Footballstar]

Pre-Workout: 1 serving of Endure!, 5 grams of CEE (changing it around to 2.5 grams pre-workout and 2.5 grams before I go to sleep)

Workout: Bench Day

Bench Press:
180 x 8
195 x 8
205 x 8
220 x 4 (Pathetic I feel overworked my left Pec feels a little torn so I am going to bench next week probably on Friday or Wednesday depends on how I feel)

Floor Press:
185 x 5
185 x 5
240 x 0

Pull-ups:
BW x 3 (I stopped here because I got a cramp in my right hamstring do to poor hydration)

Bradford Press:
95 x 5

Comments: I felt like **** today because I am sick, I have a little cold, workout was **** couldn't run today because of the snow again!!!!! My current goal in 2 months is to be 220 lbs @ 10% BF and being able to run a 4.7 40 yard dash. Next 2 weeks I am going to try to lose about 11 lbs then put on 4 lbs after that.

[DONJUANPIMPIN]

11lbs isn't that a bit much in two weeks?

[Footballstar]

11lbs isn't that a bit much in two weeks?

Yea but remember that is my goal if I lose 8 lbs I am happy but my goal is to lose weight without going overboard and stop eating.

[scott_donald]

sorry about being sick but dont try and loose that much weight that quick alot of muscle will go with it...

[Footballstar]

sorry about being sick but dont try and loose that much weight that quick alot of muscle will go with it...

So what do you think I should do?

[scott_donald]

So what do you think I should do?


i dot get why u have to loose the weight...

[Footballstar]

Pre-Workout: nothing

Workout: DE Squat/Deadlift day

Squats:
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3

40 yard dash:
5.03 (very slow start really need to work on the start and the 1st 10 then the numbers will improve)
5.12

Snatch Grip Deadlift:
205 x 3
205 x 3 (felt spent so I stopped)

Assisted Manual Leg Curl:
BW x 1
BW x 1
BW x 3 (1 by myself)
BW x 3 (1 by myself)

Then I did some Ab work

Comments: I feel as though all my efforts the past 4 months has gone to waste I know I have got stronger but yet it is not correlating to the sprinting part. I don't what is going on but I have a few theories: My hip flexors are too tight, I am not flexible, My Posterior Chain is weak, My start is bad and my Power Clean is poor. I have come to the realization that all my lifts have mproved except for my Power Clean and my 40 yard dash time remains stagnant: so there must be some correlation between the exercises. I need to focus on my Power Clean by strengthen my Deadlifts and GHR's.

[Footballstar]

i dot get why u have to loose the weight...

I am not trying to lose weight just change my body compisition by eating healthier clean foods.

[Footballstar]

Pre-workout: 2.5 grams of Cee, 1 serving of Prometabolix Endure (This didn't do anything for me so I am taking about 5-6 days off supplements)

Workout:

Bench Press:
180 x 8 (Taxing set for some reason)
195 x 8
205 x 8
220 x 4.5 (I am not going to Bench Press for maybe 2 weeks only going to do the Floor Press)

JM Press:
45 x 5
55 x 7
65 x 5
95 x 5

Lat-Pulldowns:
90 x 6
110 x 6
130 x 4

Pick up game of Basketball (I have a 3 on 3 basketball tournament tomorrow it should take my mind off weightlifting because I am just physically and mentally spent)

Comments: Today was a typical day but it sucked couldn't get 220 for more then 4.5 times and I almost locked out 270 almost 4 weeks ago. There is one of 2 things that could happen 1 is that I rise up above this failure or I don't and just do nothing.

[DONJUANPIMPIN]

Good luck in the bball tournament

[Footballstar]

Good luck in the bball tournament

Thanks man

[Footballstar]

Pre-workout: 1.4 liters of water mixed in 2 servings of Endure! and 2.5 grams of CEE

Workout: 1st day of Track/DE Lower Body day

Track workout:
Dynamic Stretching work
Flying 30's: 4 sets of 1 rep (Jog for 30 yards then sprint 30)

Power Clean:
135 x 1
135 x 1
145 x 1
145 x 1
155 x 1
155 x 1

GHR's:
BW x 2
BW x 2
BW x 2

Weighted abs and Hyperextension circuit: (no need to go into detail just did 3 sets of 6-8 for each)

Comments: Sitting now my Hip flexors are sore and I have to static stretch my muscles before I go to sleep to get quality recovery. Comparing myself to other sprinters I am probably 2nd fastest on the whole team which means I am faster or the team just sucks but I feel good running today really focusing on my mechanics and learning how to "wait for it." This whole week is going to be DE work which means light weights for 1 week I look like a bitch in the weightroom but this is going to help me in the long run then it is now.

[scott_donald]

nice deload and glad u have got faster...

[Footballstar]

Thanks man.

[Footballstar]

Pre-workout: Endure and 2.5 grams of CEE

Track workout: Working on Acceleration, a few flying 30’s and then some strange endurance work. (Fastest I have ever been in my life)

Workout: DE Bench Press day

Bench Press:
135-160 lbs (8 sets of 3 reps)

JM Press:
95 lbs @ 3x3

Chin-ups:
BW 2x3

Iso-hold Pull-ups:
BW x 4 seconds
BW x 14 seconds

Comments: Decent workout, coach was trying to attack me because this is the first time I have done dynamic effort on the Bench Press but unfortunately I can’t do his system anymore it is too demanding on the CNS and I have track to do at the same time so I am trying to find a happy medium between speed work and weightlifting, so that one complements each other. Just sore from running my quads, hamstrings, hip flexors, and lower back are getting sore from the speed work.

[mivi320]

Nice workout man!

[Footballstar]

Nice workout man!

Thanks man. Unfortunatly I woke up and my chest is sore from a Dynamic Effort day. strange? or normal?

[AJ010]

Definately a good workout!

By the way, it's very common to get sore from DE work. Sometimes, the ME squat workout wont get me sore at all, but after DE Squat day, it's hell! (Apply same thought to Bench haha)

[Footballstar]

Definately a good workout!

By the way, it's very common to get sore from DE work. Sometimes, the ME squat workout wont get me sore at all, but after DE Squat day, it's hell! (Apply same thought to Bench haha)

Thanks for the comments man.

[Footballstar]

Pre-workout: took a few drinks of my pre-workout drink (Endure w/ CEE) and drank the rest during and after the workout

Workout: ME Bench Day

Bench Press:
205 x 6 (Easy)
220 x 6 (*PR*) (A little difficult)
235 x 4 (*PR*) (Hard but happy)

Track workout: Raining outside so we ran up and down the steps at my school.

JM Press:
95 lbs. 3x3

Dips:
BW x 6
BW x 9

Comments: None really but good workout I am going to try to get 235 x 6 next week so it should be exciting. First Meet April 14. Not to gloat or any thing but I caught a glimpse of myself in the mirror and I was like damn you are one big mofo and people always told me I was big but now I am rediculously bigger and I feel I have yet to "Fill out my frame." But I am trying to eat healthier which means alot of greens in my diet and water.

[DONJUANPIMPIN]

Keep up the good work. Yeah you probly are getting pretty big. I remember you picture from like august and you weren't that small so imagine now wow. Any idea on when your going get a pic up. Yeah I really need to fix up my diet too. I'm planing for after april 16th I'm going to go on a strict diet and get back into a regular flow of supplementation. Damn that's kind of weird for your track meet to be so late. My friends on track had like 1 last week and 3 this week but rain has cancelled some. You know any of your times yet. I need to get back on the track but stupid driver's ed has kept me being able to go on the team. How the seasthin working by that way?

[Footballstar]

Most likely I am going to get a pic up by Saturday when I am making my highlight film over my cousins house just 15-20 of my best plays from a whole season, it's going to be hours of film though so it should be fun. Our track meets are late because we only started running last week because that is when Massachusetts allowed us to start. Sesathin is strange you can't feel it working so you don't know if anything is happening until you take an accurate measure of your body fat which why I am trying to get one of those omiron body fat analyzers.

[ford4life]

Most likely I am going to get a pic up by Saturday when I am making my highlight film over my cousins house just 15-20 of my best plays from a whole season, it's going to be hours of film though so it should be fun. Our track meets are late because we only started running last week because that is when Massachusetts allowed us to start. Sesathin is strange you can't feel it working so you don't know if anything is happening until you take an accurate measure of your body fat which why I am trying to get one of those omiron body fat analyzers.
its just that good lol

[Footballstar]

Workout:

Track-did some circuit working on agility ladder, medicine ball, wall drill, BW step ups
We should sprint tomorrow should be fun, for some reason I love sprinting now so thats nice.
My goals for May are to break 11.6 in the 100m and throw longer than 160 ft and either shot more than 50 ft or 130 ft in the Discus.

Lifting:

Squat:
225 x 1
275 x 1 (Just to keep legs feeling good)

[scott_donald]

well that was far too much voume there... i think instant overtraining...

[Footballstar]

great sarcasm...my legs were spent from track so I squated a little. That isn't even my ME squat workout so I feel confident. But running track then doing legs is very hard but oh well I need the strength.

[Footballstar]

Track Workout:

150 meter runs at 80-90% for 2 sets of 3 reps

Comments: My body was wasted after this and it was telling me I need more water as I was on the verge of cramping up in places I didn't know I could cramp up like my hips and my ass was very tight from the running is this natural?

[DONJUANPIMPIN]

I use to get that when I use to run track. Yeah you probly just dehydrated get some gatorade and some water. Also I don't know if this would apply but like try duck walking(walking on your heels) to prevent shin splints that what they used to make us do.

[AJ010]

Track Workout:

150 meter runs at 80-90% for 2 sets of 3 reps

Comments: My body was wasted after this and it was telling me I need more water as I was on the verge of cramping up in places I didn't know I could cramp up like my hips and my ass was very tight from the running is this natural?

From my experience, the first two 100-150m sprints I can handle perfectly and smoothly. Then for the rest of the sprints, while I don't cramp up, and while I don't exactly tighten up, I do get way out of breath faster. You shouldn't be cramping. Just a tip, try to hold your breath until the first 30-50m. Well, that's how I naturally sprint anyways. Also, make sure your shoulders/arms are RELAXED and very smooth, and your legs aren't "tensing" up, if you know what I mean

Best of luck!

[Footballstar]

Track Workout:
Did some flying sprints

Workout:

Hang Clean from blocks:
135 x 3
140 x 3
155 x 0

Bench Press:
265 lbs x 0

Good mornings:
115 lbs x 6
165 lbs x 3

Comments: Poor day the Hang Clean off the blocks are so damn hard which is what I expected. My hamstrings are rediculously tight from track and field. I am going to rest until monday from weightlifting then I am going to be training 2-3 days a week of Westside conjugate or DB Hammer.

[DB15]

how life

[DONJUANPIMPIN]

What did you have in mind for the DB hammer routine? Also did you get my pm?

[Footballstar]

how life

sucks, so much stuff to take care of I feel beat down but oh well tomorrow should be easy as all we are doing is throwing and I'll try to do some 40 yard dash testing or vertical.

[Footballstar]

What did you have in mind for the DB hammer routine? Also did you get my pm?

I am actually going to combine DB Hammer with ME work nothing that extreme just trying to do different things need to find something that allows me not to feel like sh!t. I got the Pm i haven't got around to answering because I am busy with HW.

[Footballstar]

Track Workout:
Stretch
6 x 10 yard jog then 40-50 yard sprint.
Stretch

Weight training:

Bench Press:
Bar x 10
115 x 5
135 x 3
215 x 1
235 x 4.5 (PR)

Elbow-out extensions:
30 x 8
30 x 8
40 x 6

Wide grip Lat Pull-down:
90 x 6
90 x 6

Behind the neck wide grip lat pull down:
90 x 6
90 x 6

Comments: Today was a good day though I felt slow I was just working on my running form and relaxing during the sprint. There is a supplement that I have been taking that has produced some stretch marks and it is getting worse in my bicep which means 1 of 2 things. I am losing muscle or body fat or I am gaining muscle or BF which I will check out tomorrow morning on my inaccurate scale. On Wednesday I am going to do some total body plyometric work as sort of my speed day but with a 10% drop off which is going to be a bitch. Next week I am going to try to do 240 x 4 on the Bench and continuously move on to 3 reps like my program says which is attached.

PS: I have got letters so far from Brown University and Williams College but very unlikely I get into either because of grades. GPA: 3.45 SAT: TBD taking it on May 7.

[scott_donald]

looking real good there... love everyone with there half reps...

[DONJUANPIMPIN]

Good **** keep it up. What is a REA GHR is that like a PILO GHR or is it different?

[Footballstar]

looking real good there... love everyone with there half reps...

Actually this was more like 4.6 as it went up past half way but weights were just to heavy...Thanks for the comments man just trying to get through this slow period where weightroom numbers suffer. I feel as though this is a good program that will allow me to recover quickly but still gain speed and strength.

[Footballstar]

Good **** keep it up. What is a REA GHR is that like a PILO GHR or is it different?

Thanks for the comments DJ. A REA GHR video can be found here: http://www.inno-sport.net/Speed-Strength/Video/REA%20GHG.AVI

[DONJUANPIMPIN]

DAMN!!! That's looks like a bitch I'd be lucky if I could do a perfect regular GHR 2-3 times but damn that's crazy. You are a Man Beast. You got a highlight tape yet?

[Footballstar]

DAMN!!! That's looks like a bitch I'd be lucky if I could do a perfect regular GHR 2-3 times but damn that's crazy. You are a Man Beast. You got a highlight tape yet?

I need more film in the beginning of my junior year, I played like a bitch but towards the end I started to play in a 3 point stance and played alot better, I am not going to post something of me that is just from 1 game I need atleast 4-5 games.

[DONJUANPIMPIN]

Cool cool kept it up hopefully I'll have one next year just got to step it up keep my spot and just dominate.

[AJ010]

Track Workout:
Stretch
6 x 10 yard jog then 40-50 yard sprint.
Stretch

Weight training:

Bench Press:
Bar x 10
115 x 5
135 x 3
215 x 1
235 x 4.5 (PR)

Elbow-out extensions:
30 x 8
30 x 8
40 x 6

Wide grip Lat Pull-down:
90 x 6
90 x 6

Behind the neck wide grip lat pull down:
90 x 6
90 x 6

Comments: Today was a good day though I felt slow I was just working on my running form and relaxing during the sprint. There is a supplement that I have been taking that has produced some stretch marks and it is getting worse in my bicep which means 1 of 2 things. I am losing muscle or body fat or I am gaining muscle or BF which I will check out tomorrow morning on my inaccurate scale. On Wednesday I am going to do some total body plyometric work as sort of my speed day but with a 10% drop off which is going to be a bitch. Next week I am going to try to do 240 x 4 on the Bench and continuously move on to 3 reps like my program says which is attached.

PS: I have got letters so far from Brown University and Williams College but very unlikely I get into either because of grades. GPA: 3.45 SAT: TBD taking it on May 7.

Did you do flying sprints basically?

Nice ass benching dude, good luck on 240x4! Also, itd be nuts if you got into brown. Goodluck!

[Footballstar]

Did you do flying sprints basically?

Nice ass benching dude, good luck on 240x4! Also, itd be nuts if you got into brown. Goodluck!

Thanks man...All i did were flying sprints but with a 10 yard build up. I should be able to get 240 x 4 next week. Brown I am not even worrying about them, if they recruit me that's nice but I don't have aspirations of going there because there standards are too high.