PCFootball24's Offseason Football Log

[PCFootball24]

I'm currently doing WS4SB3.

Starting stats:

Weight: 150
Bench: 125
Squat: 205 a little above parallel, 185 parallel
Deadlift: 235
Vertical: 21"
40 yd dash: 5.6 seconds


Goals by freshman football:

Weight: 165
Bench: 175
Squat: 225
Deadlift: 300
Vertical: 25"
40 yd dash: 5.0 seconds or lower

[PCFootball24]

Workout-

Bench:*
65x5
95x5
115x3
Incline DB Press: 2x15x20
DB Floor Press: 2x15x17.5
DB Rows: 3x8x20 superset with Rear Delt Flyes: 3x8x15
DB Shrugs: 3x12x60
Incline DB Curl: 3x8x20


Post workout-

2 Oh Yeah! Bars
Powerade

[PCFootball24]

Workout-

Box Jumps: 8x3
Bulgarian Split Squats: 2x10x25
Back Hypers: 3x10
Hanging Leg Raises: 4x15


Post workout-

Oh Yeah! Bar
Powerade

[federaldb59]

not bein a dick but is that really your 40 time? is it supposed to be a 4?

[PCFootball24]

Sadly, it's actually my time. That was from football tryouts though. I don't know if it's gotten lower

[PCFootball24]

Workout-

Incline DB Press: 4x15x15
Straight Arm Pulldown: 3x10x27.5 superset with Face Pulls: 3x10x17.5
DB Lateral Raises: 4x10x12.5
DB Shrugs: 3x8x60 superset with Incline DB Curls: 3x8x25

Loving the pulldowns and face pulls. Haven't done them until today, now I love them.


Post workout-

Oh Yeah! Bar
2 glutamine caps

[federaldb59]

How many days a week do you lift? are you planing on adding any spped or plyo training? Works look alittle short but since your doin wsfsb it should be good. Lookin good man.

[tehkev14]

what position? 5.6 seconds on 40yard :P well aim for under 5seconds..

[SuicideGripMe]

Workout-

Bench:*
65x5
95x5
115x3
Incline DB Press: 2x15x20
DB Floor Press: 2x15x17.5
DB Rows: 3x8x20 superset with Rear Delt Flyes: 3x8x15
DB Shrugs: 3x12x60
Incline DB Curl: 3x8x2


Post workout-

2 Oh Yeah! Bars
Powerade

You might want to re-read all the Defranco's training articles. On your ME lift, you need to do many more warm up sets....

"Here’s an example of “working up” to a max set of 3 reps in the box squat. Assuming the athlete’s goal is to box squat 315 lbs. for 3 reps, a sample warm-up would look something like this:

95 X 5
135 X 5
185 X 3
225 X 3
275 X 3
295 X 3
315 X 3"


Next week try to do 120x3 or 115x4 or 115x5. Good luck!

[PCFootball24]

I lift 4 days a week, Monday, Tuesday, Friday, Saturday unless something comes up. I will put plyos and speed in after a few weeks.

I play inside backer and tight end.

Yeah, I'm adding a few more warmups in tomorrow.

[PCFootball24]

Workout-

Deadlift:
5x95
3x135
3x205
Walking Lunges: 3x6x15
Back Hypers 3x10xBW+10
Ab circuit of toe touches, crunches, Russian twists, 2 circuits, 15 reps on each


I need to do a lot more warm-ups on deadlift next time.

Post workout-

2 Oh Yeah! Bars
Powerade

[PCFootball24]

Workout-

Bench:
5x65
5x80
3x95
3x105
4x115
Incline DB Press: 2x15x15
DB Floor Press: 2x15x20
DB Rows: 3x8x22.5 superset with Rear Delt Flyes: 3x8x10
DB Shrugs: 3x12x60
Incline DB Curl: 3x8


Did enough warm-up sets this time finally. Fixed form on Rear Delt Flyes and Incline Press. Most reps I've ever done on bench at 115. Good workout.


Post workout-

Big 100 Bar

[TheHitStick]

sooo you want to increase your bench by 50lbs but your squat by only 35lbs?

and you want to drop your 40 time by .6 seconds +

get that squat up alot bro, stop worrying about bench so much, it's not the best exercise out there

also go parallel or below, ALL THE TIME, quarter squats wont get you results, just bad knees and a bad back

[PCFootball24]

What do you think a better squat goal is? Around 250?

[PCFootball24]

Workout-

Box Jumps: 8x3
Bulgarian Split Squats: 2x10
Back Hypers: 3x10
Hanging Leg Raises: 4x15

Didn't have access to any weights today, I'm on vacation. Just did bodyweight because I still wanted a workout. Used furniture for leg raises and hypers.

[PCFootball24]

Just wanted to telll you guys what's going on. I am coming back from vacation on Saturday, so I'll do my RE Upper and ME Lower on Saturday and Sunday. I'll switch out deadlifts for squats after the 3rd week of ME Lower.

[PCFootball24]

Workout-

Incline DB Press: 4x15x17.5
Straight Arm Pulldown: 3x10x50 superset with Face Pulls: 3x10x30
DB Lateral Raises: 4x10x12.5
DB Shrugs: 3x8x60 superset with Incline DB Curls: 3x8x25

Workout was a beating. Afterwards I maxed on squat because I need to know for next week, and I got 215 parallel.


Post workout-

EAS Myoplex Bar
Powerade
Baked Lays

[PCFootball24]

Workout-

Deadlift:
5x95
3x115
3x135
3x185
3x210
Walking Lunges: 3x6x30
Back Hypers 3x10xBW+10
Ab circuit of toe touches, crunches, Russian twists, 2 circuits, 10 reps on each


Post workout-
EAS Myoplex
Baked Lays

[PCFootball24]

Workout-

Bench:*
5x95
3x105
3x110
3x120 <---------NEW 3RM
Incline DB Press: 2x15x17.5
DB Rows: 3x8x25 superset with Rear Delt Flyes: 3x8x12.5
DB Shrugs: 3x12x60
Incline DB Curl: 3x8x25


Post workout-
2 glutamine caps
EAS Myoplex
Baked Lays

[BeastAndPower]

Hey man make sure u add some squats too.

[PCFootball24]

First off: Beast, I am switching to squats for the next three weeks on my max effort lower body.


Workout-

Box Jumps: 8x3
Bulgarian Split Squats: 2x10x25
Back Hypers: 3x10xBW+25
Hanging Leg Raises: 4x15xBW


Post workout-

Muscle Milk
Baked Lays

[PCFootball24]

Workout-

Incline DB Press: 4x15x17.5
Straight Arm Pulldown: 3x10x60 superset with Face Pulls: 3x10x40
DB Lateral Raises: 4x10x12.5
DB Shrugs: 3x8x60 superset with Incline DB Curls: 3x8x25


Post workout-

Baked Lays
EAS Myoplex

[BeastAndPower]

are u doin WS2 where u rotate different lifts 3 weeks?

[PCFootball24]

^ I'm doing WS4SB3 and I'm changing the exercises next week, so yes, every three weeks.


Workout-

Deadlift:
5x95
5x135
3x155
3x215 <----------- NEW 3RM
Walking Lunges: 3x6x30
Back Hypers 3x10BW+35
Ab circuit of toe touches, crunches, Russian twists, 2 circuits, 10 reps on each


Post workout-

Baked Lays
Muscle Milk

[federaldb59]

good job on the deadlift pr. definitly get some more food into your post workout if you can. I get protein from my protein drink, complex carbs and more protein from whatever I decide to eat. And you want to take in some simple carbs to replenish your glycogen stores. I like to add chocolate milk to my protein drink or drink a gatorade during my workout.

[PCFootball24]

^ What else should I eat? Would grilled chicken be good?

RAGIN HARD TODAY, GO READ MY THREAD IN THE TMISC AND SEE WHY.

Workout-

Bench:*
5x65
5x95
3x115
4x120 <----------- NEW 4RM
BB Pushups: 2x15xBW
DB Rows: 3x10x25 superset with Face Pulls: 3x10x60
BB Shrugs: 3x10x115
Incline DB Curls: 3x8x25


Yeah, I know I need more warm-up sets. I was raging hard, so I just wanted to get a new PR already.

Post Workout:

2 Muscle Milks
SunChips

[federaldb59]

heres what a typical day for me looks like.

Breakfast: Around 500 cals
2 packs Oatmeal
Protein Shake
or
2 servings of cereal
2 servings of 2% milk
Protein Shake

During workout: 50-100 cals
Gatorade mix

Post Workout: 600+ cals
Some type of meat chicken steak
Veggies
a serving of fruit
Protein shake
or
1 can of Chunky Soup
Some crackers for carbs or something similar
Protein drink

Snack: 100-200 cals
Triscuits or pretzels

Snack: 100-200 cals
May eat fruit or a lean pocket or something

Dinner: 500 cals
Around the same set up as lunch
Meat
Veggies
Fruit

I normaly eat another snack or 2 to get me around 2800 cals. If I were you Id get some Chef Boyardee Ravioli. It has around 400 cals in a can eat that for lunch or something along with a protein drink thats over 500 cals right there. Add a serving of peanut butter and or fruit to the shake and your looking at 600 close to 700 cals.

[PCFootball24]

Sorry for not updating this. I had basketball games and a tournament all week until today.


Workout-

Squat:
5x95
3x110
3x120
3x135
3x155
3x185 <------------ NEW 3RM
Walking Lunges: 3x6x35
Swiss ball back bridge + leg curl: 3x10
Ab circuit of sprinter sit-ups, Russian twists, toe touches, crunches, 2 circuits, 10 reps on each

Post Workout-

Muscle Milk

I'm not counting this week as one of my lifting weeks. So I have three weeks of WS4SB3 left, then I think I'll do a modified version of Rippetoe's with added arm mass exercises.

[PCFootball24]

Workout-

Bench:
5x65
5x80
3x95
3x105
1x125 Failed on 2nd rep
Incline DB Press: 2x15x17.5
DB Rows: 3x10x30 superset with Face Pulls: 3x10x32.5
BB Shrugs: 3x10x125
Incline DB Curls: 3x8x25


Son I am disappoint in this whole workout, bench pissed me off for the rest of it. Lost all motivation. I was trying for 3 reps of 125, only got 1. Yes mad.


Post workout-

Muscle Milk
Baked Lays

[PCFootball24]

Workout-

Box Jumps: 8x3
DB Step-Ups: 2x10x25
Back Hypers: 3x10xBW+35
Swiss Ball Crunches: 4x15xBW+10


Post Workout-

Baked Lays
Muscle Milk