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    Tuesday, March 1 Training is still going well....

    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...
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    Saturday, February 6 Another solid week in the...

    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...
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    36,505

    Friday, January 29 School started back up...

    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...
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    Thursday, January 21 Decent day so far. I got...

    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...
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    Monday, January 18 Okay day today. This...

    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...
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    Friday, January 15 Very solid finish to the...

    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...
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    Thursday, January 14 Good upper body lifting...

    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...
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    Keep going hard brother! All the hard work will...

    Keep going hard brother! All the hard work will pay off one day.
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    Tuesday, January 12th Another solid day. I did...

    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...
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    36,505

    Monday, January 11th Got in a good upper body...

    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...
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    I would suggest getting on a sports-based...

    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...
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    In my opinion and what I've seen on other...

    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...
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    Today (Saturday) I ate decent and did some...

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

    I'd be glad to offer advice. Go ahead man!
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    My lower body lift this morning was decent. My...

    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...
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    I don't post out of respect for my coach. I've...

    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.
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    Don't feel sorry for me man! I just didn't do...

    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...
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    It's been a minute since I've been here. This...

    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...
  • Thread: 40 Yard Dash

    by LiftNPlay
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    Tweaking the start for a top level athlete might...

    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...
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    Look up Joe Defranco's Limber 11. He also has 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.
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