JamieQB8's Training Journal

[JamieQB8]

Starting to feel faster already

Sprint training:

Warm up

2 laps of the track

Dynamic streches and technique work

lunges, leg swings. carioca etc.

Hurdle Hip Mobility and knee drive drills- + side to side and straight legs

Main Session

2 x 3 back to back 50m sprints

Sprint 50m 10-15 sec recovery then sprint 50m again repeat this three times

2 Min rest in between sets or aslong as it takes the other group to complete their set


Warm down

2 laps + streching



Notes:
Consistantly in the top 3 in the sprints, the athletics coach says I have the best technique and good top speed, I just need to work on acceleration, drive and body lean in the first 20-25m


we're running timed 40's in a couple of weeks before Xmas break

[JamieQB8]

Sorry for the first photo's, here they are rotated

Please tell me what you think of the program.






a b c of the same number is a superset, their is little to no rest between exercises in a superset only the time taken to get set up for the next exercise..

[JamieQB8]

1. Overhead Squats + Snatch Progression with pole 3 sets of 10

Superset of Back Squats with Countermovement Jumps

2.a Back Squat
80kg x 10
100kg x 10
100kg x 10

2.b Countermovement Jump
BW X 10
BW X 10
BW X 10

Superset of Pull ups - Incline DB press and Shoulder Complex(Front Raise,Lat Raise and Rear Delt Flye)

3.a Pull ups
BW X 10
BW X 10
BW X 10(W/ FAT GRIPZ)

3.b Incline DB Press
28kg x 10
28kg x 10
28kg x 10

3.c Shoulder Complex
8,8,12kg x 8
8,8,12kg x 8
8,8,12kg x 8

4.a RDL
60kg x 10
60kg x 10
60kg x 10

Core Circuit x 3 10 sec rest between circuits
Hanging Leg Raise x 10
1 min plank + 10kg
Reverse Crunches x 10
Scisser Kicks x 10
Mountain Climbers x 20



Notes:
Good workout, Squats felt great hitting full depth no problem with 100k will up the weight next week

[JamieQB8]

Active Rest:

Foam Rolling, streching and rehab in the gym

Throwing session with the receivers




Lifting and Kitted training tomorrow

[JamieQB8]

Warm up: Agile 8

1. Box Jumps

box x 10
box +1 plate x3
+2 x 2
+3 x 1
+3 x 1
+3 x 1

Superset DB rows then DB shoulder press then medicine throws(subbed for plyo press ups as had no training partner today)

DB Rows
40 x 5
40 x 5
34 x 10
34 x 10

DB Shoulder Press
18 x 10
18 x 10
18 x 10
18 x 10

Plyo Press Ups BW
x10
x10
x10
x10

Superset DB Curls then DB Shrugs with 2 sec hold on each rep

DB Curls
14k x 12
14 x 12
14 x 12

DB Shrugs
40 x 10
40 x 10
40 x 10


Reverse Hypers
+25kg x 10
25kg x 10
25kg x 10


Training was cancelled today so had a throwing session with two reciever's for around 1 hour

[JamieQB8]

Upper/Lower Body split - WEEK 2

1. Push Press
50kg x 10
55kg x 10
60kg x 10
(Arrived to the session late and was busy with classwork the first set was a warm up but needed to catch up with everyone else..)
(60k felt easy, shoulders are feeling stronger will up the weight again next week)


SuperSet Bench followed by Chin Ups followed by Tricep push ups no rest in between exercises 90 secs between sets
2.a Bench Press(W/ FAT GRIPZ)
70kg x 10
75kg x 8..2
70kg x 10

2.b Chin Ups
BW X 10
BW X 10
BW X 10

2.c Tricep Push Ups
BW X 10
BW X 10
BW X 10
(Managed to get all chin up and push up reps at once in each set)

SuperSet Barbell Split Squat followed by Walking Dumbell Lunges then Split Squat Jumps with dumbells

3.a Bulgarian Split Squats(Due to toe pain)
40kg x 10
40kg x 10
40kg x 10

3.b Walking DB Lunge
20kg x 10
20kg x 10
20kg x 10

3.c Split Squat Jumps
6kg x 15
6kg x 15
6kg x 15


The last superset was horrible, I didn't get a chance to eat before the session so felt fatigued

[JamieQB8]

Sprint training:

Warm up

2 laps of the track

Dynamic streches and technique work

lunges, leg swings. carioca etc.

Hurdle Hip Mobility and knee drive drills- + side to side and straight legs

Main Session

3 x 3 back to back 40m sprints

Sprint 40m 10-15 sec recovery then sprint 40m again repeat this three times

3 Min rest in between sets


Warm down

2 laps + streching


Notes:
My techniques improving every week and im feeling a lot quicker, we'll be running 40's before the xmas break

[JamieQB8]

1. Overhead Squats + Snatch Progression with Olympic bar 3 sets of 10 (Overhead squat....Snatch hang pull....Barbell on back overhead drop squat)

Superset of Back Squats with Countermovement Jumps

2.a Back Squat
100kg x 10
100kg x 10
100kg x 10

2.b Countermovement Jump
BW X 10
BW X 10
BW X 10

Superset of Pull ups - Incline DB press and Shoulder Complex(Front Raise,Lat Raise and Rear Delt Flye)

3.a Pull ups(W/ FAT GRIPZ)
BW X 10
BW X 10
BW X 10

3.b Incline DB Press(+2kg from last week)
30kg x 10
30kg x 10
30kg x 10

3.c Shoulder Complex
8,8,14kg x 8
8,8,14kg x 8
8,8,14kg x 8

4.a Nordic Falls as slow and controlled as possible
BW x 10
BW x 10
BW x 10

Core Circuit x 3 10 sec rest between circuits
Hanging Leg Raise x 12
1 min plank + 10kg
Reverse Crunches x 12
Med Ball twists x 20
Scisser Kicks x 20
Mountain Climbers x 20



Notes:
This was a good session, all the weights felt light and technqiue was solid throughout.

[JamieQB8]

Streching + Foam rolling, did some rotator cuff prehab aswell

Lifting + Training tomorrow



Just got back from watching J cole live in town, if you don't know his music youtube his name

[JamieQB8]

No gym or training friday and monday as the college was college for water maintenance.

Lifting(Mondays session) and Sprinting tomorrow.

[JamieQB8]

Short session today as I had to fit it in my lunch break between classes

General Warm up

Main Session:

Push Press
60 x 8
65 x 6
65 x 6
65 x 6


Superset Bench Press followed by Chin ups then Tricep Push ups

Bench Press
70 x 8
75 x 8
70 x 8
70 x 8

Chin Ups
BW X 8
BW X 8
BW X 8
BW X 8

Tricep Push Ups
BW X 8
BW X 8
BW X 8
BW X 8


SL Glute Bridges on 24 inch box
BW X 10
10 x 10
10 x 10
10 x 10

Had to run to class and grab something to eat so couldn't finish the workout





Sprint training:

Warm up

2 laps of the track

Dynamic streches and technique work

Prehab - Walking on heels, toe taps etc.

lunges, leg swings. carioca etc.

50% striding x 50m
50% to 75% striding
50% striding to 100% sprint


Main Session
5 x 40m sprints with 2 mins recovery


Warm down

2 laps + streching

[Ukarreras]

Looks like a decent program, but i cant help but notice they spelt american wrong on the top of the sheet. You probably know Tom Campbell if your playing for Filton. I used to train with him at leicester falcons last year till you lot stole his talented ass from us. Anyway, Good luck with your training.

[JamieQB8]

Looks like a decent program, but i cant help but notice they spelt american wrong on the top of the sheet. You probably know Tom Campbell if your playing for Filton. I used to train with him at leicester falcons last year till you lot stole his talented ass from us. Anyway, Good luck with your training.

Thanks bro, they printed some new sheets and fixed the spelling mistakes...

Yeah Tom's a good player he made All Conference in the DoDDs league as a wide reciever this year and his applying for the All World for USA team

Are you still playing for leicester?

[JamieQB8]

light session on wednesday

Feeling tired from training and legs were sore, So i decided to focus on weak links for this session

Didn't count reps or sets

Core work

Leg raises-side to side rotations(hanging from pull up bar)

Glute ham bridge and hamstring curls with stability ball

Facepulls and Rear delt flyes

Biceps and Triceps






Havn't really managed to do legs all week so today im going to do defranco's ME lower body workout

[Ukarreras]

Yeh that sounds like Tom. Im still at leicester. We had our first competitive season last year as we're a relatively new junior team. I only played half a season as I was in US in the summer. We only had one win in the end but we had to forfiet last two games against coventry and birmingham which we probably would have won because we had alot of injured and missing players.
We do have some decent talent. I think a couple of our guys were at the nfl scout combine thing in october. If you were there then you might remember a rather fast guy by the name of Brad Lewis, he's our 3-back and ROLB. I was going to go but ive been out with fractured/dislocated thumb for 8 weeks.

[JamieQB8]

Upper/Lower Body split - SESSION 1 WEEK 4

1. Push Press
65kg x 8
65kg x 8
65kg x 8
65kg x 8
(65k felt good, really starting to get the form down)


SuperSet Bench followed by Chin Ups followed by Tricep push ups no rest in between exercises 90 secs between sets
2.a Bench Press(W/ FAT GRIPZ)
70kg x 8
70kg x 8
70kg x 8
70kg x 8
(probably could of gone up on bench, but I wanted to make sure i got all the reps on my own)

2.b Chin Ups(W/FAT GRIPZ)
BW X 8
BW X 8
BW X 8
BW X 8

2.c Tricep Push Ups
BW X 8
BW X 8
BW X 8
BW X 8

SuperSet Barbell Split Squat followed by Walking Dumbell Lunges then Split Squat Jumps with dumbells

3.a Bulgarian Split Squats
40kg x 8
40kg x 8
40kg x 8
40kg x 8

3.b Reverse DB Lunges(gym was packed so no room for walking lunges)
26kg x 8
26kg x 8
26kg x 8
26kg x 8

3.c Split Squat Jumps
8kg x 10
8kg x 10
8kg x 10
8kg x 10


2 more sessions of hypertrophy this week then we move to the strengh phase next week

[JamieQB8]

Yeh that sounds like Tom. Im still at leicester. We had our first competitive season last year as we're a relatively new junior team. I only played half a season as I was in US in the summer. We only had one win in the end but we had to forfiet last two games against coventry and birmingham which we probably would have won because we had alot of injured and missing players.
We do have some decent talent. I think a couple of our guys were at the nfl scout combine thing in october. If you were there then you might remember a rather fast guy by the name of Brad Lewis, he's our 3-back and ROLB. I was going to go but ive been out with fractured/dislocated thumb for 8 weeks.

Sounds good, sorry to hear about the end of your season, We had an away game in germany the day of the combine.

good luck with your training and goals for the off season

[JamieQB8]

Sprint Training was cancelled today but a few of us went out on the track to do a session

After the warm up we decided to run our 40's before the session
Bearing in Mind this is on the track with track spikes
Times

4.67
4.67
4.64

To put it in perspective one of the guys ran a 4.6 on grass and a consistant 4.44 on the track today so I would add around .2 on my times which gives me around a 4.85 on grass.

Sprint training:

Warm up

1 lap of the track

Dynamic streches and technique work

Prehab - Walking on heels, toe taps etc.

lunges, leg swings. carioca etc.

75% striding x 50m

Main Session(As much rest as needed between sprints)

3 x timed 40 yd sprints

5 x 10 yards with falling start
3 x 20 yards sprint start
1 x 50 yards sprint start


Warm down

1 lap + streching


Got a training session with Cecil Martin tomorrow, for those of who don't know him he is the European director for FBU and does the commentary sometimes on sky sports for the NFL games on sundays.

[JamieQB8]

1. Overhead Squats + Snatch Progression with Olympic bar 3 sets of 10 (Overhead squat....Snatch hang pull....Barbell on back overhead drop squat)

Superset of Back Squats with Countermovement Jumps

2.a Back Squat
90kg x 8
100kg x 2(Had to stop due to pain in my lower back/upper glute, having a sports massage on saturday)

2.b Countermovement Jump
BW X 8
BW X 8
BW X 8
BW X 8

Superset of Pull ups - Incline DB press and Shoulder Complex(Front Raise,Lat Raise and Rear Delt Flye)

3.a Pull ups(W/ FAT GRIPZ)
BW X 8
BW X 8
BW X 8
BW X 8

3.b Incline DB Press
32kg x 8
32kg x 8
32kg x 8
32kg x 8(Last set was a grind haha)

3.c Shoulder Complex
10,10,12kg x 8
10,10,12kg x 8
10,10,12kg x 8
10,10,12kg x 8

4.a Nordic Falls(Left out because of lower back/glute)

Core Circuit x 3 10 sec rest between circuits
Hanging Leg Raise x 12
Side Plank Rotations holding 6kg dumbell x 12
Reverse Crunches x 12
Med Ball twists x 20
Toe Touches x 12
Scisser Kicks x 20




Notes:
Annoyed about not being able to do the legs but had a good upper body superset and core session

[JamieQB8]

Unable to go to the gym on friday and its closed on weekends, as I had class in the morning and only two hours between the end of class and practice

During the 2 hours I had free the gym was being used by other sports teams.

Then the Staff Decided to close the gym early which meant we couldn't do a session.(Her reason was that she was tired and wanted to go home...we was pretty p*****d to be honest) we spoke to our coach last night and his guranteed that he will speak to the S+C coaches and we will get time everyday to be able to use the gym.

Our Friday session is unsupervised, Basically there are around 9 sports teams at the School and each team is assigned gym times, because our coach was the last to sort ours out we got the worst times and basically left out on fridays.

Update: Sports massage this afternoon, glute and lower back feel better and more mobile now, done alot of PNF streching.
Had a workout with the recievers and DB's this morning mainly 1 on 1s and the route tree.

[JamieQB8]

Sorry havn't been able to update the log for a week been busy, We did one more week of our 4 week program this last week, left out legs pretty much due to my lower back, feeling better now and doing lower body tomorrow.

Home now for Xmas so will have time.

Doing WS4SB3 during the xmas break.


Warm Up
Foam Roll- Upper back-lat/upper lat
Rotator Cuff Strech
Pec strech at 45 degreee angle
lat strech and band dislocates
+ Push up plus-20 rep push ups + 5 reps chins


A. Close Grip Bench W/FAT GRIPZ
90kg x 3
90kg x 3
90kg x 3
90kg x 3
90kg x 3

B.Max Reps Chin ups 2 max sets with 4 mins rest
17 Reps
11 Reps

C.
Barbell Rows
60 x 10
60 x 10
65 x 10
FacePulls
22.5 x 10
22.5 x 10
22.5 x 10

D. Barbell Shrugs on Smith Machine
100 x 10
120 x 10
120 x 10
120 x 10

E. Seated Incline DB Curls
16 x 8
12 x 12
12 x 8
12 x 8

[JamieQB8]

Warm up

Agile 8


A. Weighted Box Jumps

10kg x 3
10kg x 3
10kg x 3
10kg x 3
10kg x 3
10kg x 3

B. Bulgarian Split Squats with Front Foot Elevated(Lower backs feeling great ready to go 100%)
10kg x 10
10kg x 10
10kg x 10

C. Single Leg elevated Glute Bridge

15kg x 10
15kg x 10
15kg x 10

D. Core
TRX Core circuit x 2

Spread Eagle Sit Ups
15kg x 12
15kg x 15


Recovery tomorrow, Playing golf with my dad

[JamieQB8]

Warm Up
Foam Roll Upper Back+Lats+Triceps
Rotator Cuff Strech
Pec strech 45 degree angle
Lat and Shoulder Strech
Band Shoulder Dislocates
20 Press ups


A. DB Bench on Swiss Ball 3 x Max Reps(Need to work out which weight will be best need to go up in weight next week)

20 x 18
22 x 18
22 x 21

B. Superset Of chin ups followed by face pulls

Chin Ups
BW X 8
BW X 8
BW X 8
Face Pulls
25 x 12
25 x 10
22.5 x 12

C. DB Lat Raises with Fat Gripz
10 x 10
10 x 10
10 x 10
10 x 10

D. SuperSet Barbell Shrugs followed by Hammer Curls with Fat Gripz

BB Shrugs
110 x 12
110 x 12
110 x 12
Hammer Curls
14 x 8
14 x 8
14 x 8

E. Forearms Barbell hold with Fat Gripz for time
110 x 20 secs
110 x 14 secs
110 x 10 secs


Had QB and WR training in the evening


Max Effort Lower Body Today

[JamieQB8]

Warm Up: Agile 8

A. Box Squats
80 x 5
90 x 5
100 x 5
100 x 5
100 x 5
100 x 5

B. Step Ups
12 x 12
12 x 12
12 x 12

C.Weighted Glute Bridge
50 x 10
50 x 10
50 x 10

D. Core Circuit x 3
Sprinters x 12
V ups x 12
Toe Touches x 12
Hip thrusts x 12

[Blitz1920]

No 1 is readin ur journals u skrub

GTFO loooser

[JamieQB8]

No 1 is readin ur journals u skrub

GTFO loooser

Loool no pic no lifting fgt

fight me 1v1 irl

[Blitz1920]

Loool no pic no lifting fgt

fight me 1v1 irl

wooooooo

>shots fired

come at me brah i will make u eat ur words