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Tuesday, March 1

Training is still going well. I am really liking our program this year. It is focused more on learning correct movement patterns and then using them more and more instead of just...

Saturday, February 6

Another solid week in the books! This lifting program is definitely working. I was playing basketball at our rec last weekend and noticed that I can jump as well as I could...

Friday, January 29

School started back up again this week. We are doing a 3 day a week program. We 'maxed' for 5RMs for bench and squat this week within our workouts. I got 285 for 5 reps on...

Thursday, January 21

Decent day so far. I got okay sleep. I did my upper body workout this morning but didn't do extras and didn't stretch. Only a few hours after that lift, I went back in and did...

Monday, January 18

Okay day today. This morning lift was solid. For extra lifts I did:
-3x8 Barbell Curls
-3x12 Straight-Bar Tricep Push-Downs
-3x15 Band Face Pulls

Tonight I did linear...

Friday, January 15

Very solid finish to the week. I had an early leg lift and, although my legs were tired, I pushed through. I finished off with some ab work (again working on the lower abs and...

Thursday, January 14

Good upper body lifting session this morning. I finished with:
-3x6 Chin-Ups with a focus on contracting the biceps
-3x10 Band-Resisted Dips
-3x10 Bent Over Reverse DB...

Keep going hard brother! All the hard work will pay off one day.

Tuesday, January 12th

Another solid day. I did legs this morning and finished with 3x6 laying leg-lowers with an emphasis on keeping the low back pressed into the ground. This activates the lower...

Monday, January 11th

Got in a good upper body lift this morning. For extra lifts, I did a 3 sets of a tri-set consisting of:
-12x DB Bicep Curls
-12x Tricep Cable Push-Downs
-5x Band...

I would suggest getting on a sports-based program. PHAT/PHUL are bodybuilding-based programs. Here is a very popular free program in the sports community: WS4SB3. At lease you could use that as your...

In my opinion and what I've seen on other programs (including the one I am doing right now) it would be better to have Upper A, Lower A, Upper B, Lower B. Remember that for sports, you lift to get...

Today (Saturday) I ate decent and did some conditioning. I did an extended pro-agility so that each line was about 20 yards from the center. This would mean each rep was 80 yards total (20 to the...

I'd be glad to offer advice. Go ahead man!

My lower body lift this morning was decent. My back was sore afterwards and still is a little bit. Just a constant reminder than I have to fix this imbalance. I'm just about to go do some agility...

I don't post out of respect for my coach. I've never asked before but since it's his work made for us I would assume he wouldn't want me putting it out.

Don't feel sorry for me man! I just didn't do everything I could to make it happen. At least that's how I like to look at things. Yeah some of it probably was out of my control. But if you focus on...

It's been a minute since I've been here. This past football season didn't go as I wanted it to. Sophomore year I only started 1 game and that was the only game I played significant time in (because...

Tweaking the start for a top level athlete might shave off .02 seconds, while learning how to start for a beginner will shave off at least .2 seconds (or more, depending on how bad the start was). A...

Look up Joe Defranco's Limber 11. He also has a program for upper body flexibility (can't remember the name). And yoga is also very good for flexibility.