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ok so im 19 years old. i was previously a very good athlete, great power lifter for my weight and age. (see signature) I had to take a long time off due to personal reasons, lost alot of weight and...

no thats not good for a 400m runner.
drop the leg curls, extensions, and hack squats. then add glute-ham raises and hyper extensions.

also i would keep the squat reps to 5 and under.

thats amazing. like to seasons ago he was running around 10.0.
he's still young too. im gonna be looking for some fast times from him in the next 5 years.

i think it would be in his best interest to do something like the westside for skinny bastards.

i decided to stay light today because my lower back was hurting a little for some reason.

squat - 45x5, 135x5, 225x5, 275x5, 315x3, 350x1
glute ham raise - bwx10, bwx10, bwx10, bwx10

suicides do not build speed. they build lactic acids tolerance.
speed training is 100% intensity sprints with full recovery, usually.

its just another way to condition and weed out the non-committed athletes. my coach used to do stuff like that all the time in the off-season. there would be like 60 kids, then when season came...

you arent going to overtrain from suicides. ever. u might pass out if u did like 50...but not overtrain.

pause bench - 135x5, 185x3, 225x3, 255x1, 275x1, 295x1, 225x8, 225x8
tricep ext - 100x15, 130x12, 150x10, 160x10, 170x8
scare crows - 50x10, 50x10, 50x10
behind neck pulldowns - 135x15, 135x12,...

today i did deadlift. i didnt really feel like lifting, and i strained my groin last week, so deadlifting today was really hard. even light weight fealt heavy.

deadlift - 45x5, 135x5, 225x3,...

freshmans dont practice against varsity...not even jv. freshmans practice with freshmans. coaches arent trying to get thier players hurt.

bench - 225x12, 225x10, 225x8
close grip bench - 225x5, 225x5
wide grip pull ups - 8, 7, 6
rear delt flyes - 25x20, 25x15, 25x15
front plate raises - 35x15, 35x15

to improve catching you need to catch balls! have someone throw balls to you.

an an exercise to help u jam recievers would obviously be the bench press.

u should use the search buttom.

hang cleans - 135x6, 185x6, 185x6, 225x5, 225x5
depth jumps - 2x6
higher depth jumps - 2x6

i kept the hang cleans light today because i wanted to just get the explosive movement without using...

bench (with slight bounce) - 45x10, 135x5, 185x5, 225x5, 245x5, 275x3, 300x1
FULL ROM dips - 15, 15, 15
bent row - 135x15, 135x15
rear delt flye - 10x25, 25x15

well u didnt almost die. so get over it.

and also i really dont think u would have died. i was spotting my friend when he was benching with 275, and it rolled off his hands over his fingers and landed on his chest. i picked it up and racked...

how is it that someone drops the bar on thier nose? that is just an example of incorrect form if u are pushing it above your face.

o yea i forgot to mention i strained my right groin muscle a little on the pro agility, and then went to run the 40 like that..but i dont really think it hindered my performance.

ok so todays combine went really good. a couple upsets, but also a couple upsides.
the field we ran the 40's and pro agility on were grassy turf, which sucks cause its a slow surface with no...