Work Now, Rest Never..Living out My Dream

[OneGoal2013]

I could sit here and type for hours and hours about my long journey to where I am now however the past is the past. All that matters to me is what I do with my last 3 seasons of football as Division 1 defensive linemen. I am 6'2 264 pounds, I play both defensive end and defensive tackle (3 technique-mainly in long distance and pass rush situations) and hope to make the NFL. 5 players this past year were either selected from my school in the Draft or signed Rookie FA contracts. This has given me hope if the next 3 years I absolutely dedicate myself and push my body to the absolute limit that I will get my shot.


As far as working out, I make all of my workouts in the off-season. Obviously when I'm at school I follow their program and we are given a rather precise workout schedule, which I essentially choose to not follow. I have always made my workouts, and have been able to gain a lot of strength, speed, power, and athleticism. I transformed from a 6'2 215 pound high school linebacker to 6' 2 264 pound defensive linemen. I read countless articles and read forums about athletic training but have friends in the NFL who have trained at top performance centers and have a good amount of insight. I am blessed with a great CNS with muscles which recover extremely fast so my routine for most may be considered overtraining but I am about to train two times a day on most days with everything from strength training to speed training to plyos to flexibility.

As far as nutrition, I am 6'2 264 pounds but I was measured at 14.6% body fat. I was measured at that however I would say I'm a little bit more like 16 or 17% realistically but if you saw me, I am in really good shape. Concerning nutrition, I work out so much that I eat about 6,000 calories for the most part clean and add good weight which I am fortunate for, I have a very fast metabolism which is a blessing that I stay in shape but a curse for adding weight and have to eat, eat, eat just to maintain my weight. I am constantly stuffing my face however I do not count calories, I basically am on a seafood diet, I see food and then I eat it. I don't plan meals but stay fairly hungry and I eat about 6-7 meals a day. I will continue this philosophy until I am not happy where my performance is.


My short-term goals for the next 2 months before camp are to get strong as fcuk, big as shiiitt, and fast as hell. I have goals which I have had since the beginning of my summer training and all definitely seem reachable and will put me into the best position to beast this year, anything less then all conference as a sophomore will be a bust. Here are my goals before camp in a couple months:

Goal (Current)
Height: 6'2 (obviously there)
Weight: 272-275 (264)
Bench: 390 pounds ( 370 pounds)
Squat: 500 pounds ( around 465 now but rapidly increasing with box squat work)
Hang Clean: 315 pounds (295 pounds)
Front Squat: 375 pounds ( 345 pounds)
Vertical Jump: 31 inches ( 30 inches)
Broad Jump: 9 feet 5 inches ( 9 feet)
40: 4.88 (4.92)
Box Jump: 52 inches (50 inch best)
Shuttle: 4.45 (4.55)
110 yard sprints: 17 under 18 seconds with 30 seconds between reps (our Conditioning test)
Pull-ups: 12 (currently can do like 8 with strict form)



Long Term: Make the NFL. I don't care about numbers, I don't care about times, I don't care about stats, and I just want to make the NFL.


I will start this journal as a summer log before my sophomore season. Hopefully if people follow and like it then I will continue to update it in season with game statistics, in season lifting, nutrition, etc. Maybe this journal will turn into a full documentation on my road to the NFL. Either way thanks for following and supporting me living out my dream, any comments, critiques, questions or help is always appreciate it

[OneGoal2013]

3/15 Training


AM Session
Bodyweight: 264



Bench Press
1. 135 X 5
2. 225 X 5
3. 275 X 5
4. 295 X 5
5. 315 X 5


DB Shoulder Press
1. 60 DB's X 12
2. 65 Db's X 12
3. 70 DB's X 8
4. 75 DB's X 6


One Arm DB Row
1. 90 DB X 8 (each arm)
2. 90 DB X 8 (each arm)
3. 90 DB X 8 (each arm)


Horizontal Cable Row (supersetted with Pulldowns)
1. 150 X 8
2. 150 X 8
3. 150 X 8


Close Grip Pulldown ( supersetted with cable row)
160 X 8
160 X 8
160 X 8


Shoulder Complex (8 front raises, 8 lateral raises, 8 bent over raises)
1. 15 DB's X 8 entire complex
2. 20 DB's X 8 entire complex
3. 20 DB's X 8 entire complex


Tricep Rope Pushdown (supersetted with Bicep Complex)

1. 190 X 8
2. 190 X 8
3. 200 X 8 (entire machine)
4. 200 X 8 (entire machine)


Bicep Complex( 8 regular curls, 8 zotman cursls, 8 hammer curls)
1. 40 DB's X 8 entire complex
2.40 DB's X 8 entire complex
3. 40 DB's X 8 entire complex
4. 40 DB's X 8 entire complex



Grip-Crush Hand Grippers
1. X 12
2. X 12
3. X 12





PM Session:


Ladder Drills (all down and back)
-1 foot each
-2 foot each
- 3 foot each
- High Knees
- Skipping
- Straight Cut (2 steps in with 1 cut step out)
- Crossover (1 step in with 2 step out w/ crossover)
- Single Stab
- Backward Single Stab
- Lateral 2 steps each
- Lateral Scissops
- Lateral 2 steps in/ 2 steps out
- 180 degree jump turns
- Backward Cutting
- Hop Scotch
- "snake"



Broad Jumps

Did about 8 singles.
- Best was 9 feet 1 inch. Most jumps were somewhere between 8 feet 10 inches and 9 feet. I am pretty happy with these, if I am jumping above 9 and gain some weight, i'd be doing pretty good. Ultimatley I'd like to jump like 9 feet 6 inches which would put me at the top of defensive linemen, I got 3 years to get better too.



Hurddle Hops

30 inches X 5 standing
34 inches X 4 standing
38 inches X 4 standing
42 inches X 3 standing
45 inches X 2 1 step
48 inches X 1 1 step
49 inches X 1 3 steps
50 inches X 1 3 steps


In comparison to other players, I dont go out and run 10 100's 8 40's etc. Because like Tom Shaw has stated, the best way to get faster is with resisted sprints (hills, weighted runs, sleds) and through jump and explosive training (knee tucks, broad jumps, box jumps, split squat jumps) etc. Their defintley is a correlation between explosiveness, strengthn, and speed. If you can jump and your strong.. you WILL be fast. I mean i still go out and run 2 times a week sprints, one day is 110's for conditioning and the other is shorter sprints mostly resisted and some downhill sprints for overstriding. However, the majority of me getting faster is jumps and getting strong as ****.

I am very pleased with how the jumps went, I am one oif the better jumpers on the team, i did 50 inch box jump, but thats partially because I have great flexibility. A legit 32 inch vertical when I come back, I'll be thrilled.

Lifting was ok, nothing special. Bench next week I'm gunna hit 325 for 5. Gurantee it, I know for a fact. Can't wait to box squat tommorow and do some more running. **** overtraining

[OneGoal2013]

6/16 AM Lifting


Box Squats (1-2 inches BELOW parallel)

1.135 X 5
2. 225 X 5
3. 275 X 3
4. 315 X 3
5. 335 X 3
6. 365 X 3
7. 395 X 3
8. 420 X 3
9. 435 X 2
10. 445 X 2
11.455 X 1
12. 465 X 1
13. 475 X 0 (FCUKKKKKK)


Weighted Squat Jumps

1. 95 X 6 jumps
2. 95 X 6 jumps
3. 115 X 6 jumps


DB Reverse Lunges
1. 65 DB's X 6 (each leg)
2. 65 DB's X 6 (each leg)
3. 65 DB's X 6 (each leg)


Single Leg RDL
1. 95 X 6 (each leg)
2. 95 X 6 (each leg)
3. 95 X 6 (each leg)



Swiss Ball Hamstring Curls
1. BW X 12
2. BW X 12
3. BW X 12



Pissed I missed that single with 470 on the box squat, I did a bunch of sets and was fatigued by that point, next week I will hit 480 or 485 on the box squat at the same depth. I used a lower box, probably 2 inches below parrallel instead of 1 so I am very pleased I still saw a 15 pound increase. The rest of the work felt good, overall i feel pretty strong and very explosive right now. The single leg RDL's are great for core and coordination/balance. They are pretty tough

[OneGoal2013]

6/17 AM Lifting


DB Bench Press

1. 100 DB's X 10
2. 110 DB's X 10
3. 120 DB's X 10
4. 120 DB's X 8
5. 130 DB's X 10
6. 130 DB's X 6


One Arm DB Push Press

1. 70 DB X 6 (each arm)
2. 75 DB X 6 (each arm)
3. 80 DB X 5 (each arm)
4. 85 DB X 5 (each arm)
5. 90 DB X 5 (each arm)


Ineverted Rows
1. BW X 8
2. BW X 8
3. BW X 8
4. BW X 8


Horizontal Cable Rows
1. 160 X 8
2. 180 X 8
3. 200 X 8



Dips
1. BW X 12
2. BW X 12
3. BW X 12


Pullups

1. (BW+25) X 5
2. (BW+25) X 5
3. (BW+25) X 5



Single Arm Plyometric Pushups

1. (BW+ 20 pound weighted vest) X 10 (each side)
2. (BW+ 20 pound weighted vest) X 10 (each side)
3. (BW+ 20 pound weighted vest) X 10 (each side)


Standing Scarecrows

1. Heavy Resisted Band X 12
2. Heavy Resisted Band X 12
3. Heavy Resisted Band X 12



DB Shrugs
1. 100 DB's X 10
2. 100 DB's X 10
3. 100 DB's X 10



Feeling pretty beastly right now. Being a defensive linemen sucks when it comes to pullups, dips, etc. Being a defensive linemen doesnt suck when it comes to nutrition, about to go smash 4 double cheeseburgers. Gotta eat, eat, eat.. working out so hard right now and my metabolism is fast otherwise ill lose weight

[OneGoal2013]

6/17 PM


Footwork-
"Dot Drills"


-Narrow Slalom X 10
- Narrow Slalom, single leg- 5/5
-Wide Slalom X 10
- Wide Slalom - 5/5
- Narrow Front to back- 10
- Narrow front to back, single leg- 5/5
- Wide Front to back- 10
- Wide front to back, single leg- 5/5
- Narrow triangle- 10
- Narrow triangle, single leg- 5/5
- Wide Triangle- 10
- Wide Triangle, single leg- 5/5
- Narrow butterfly- 10
- Wide Butterfly- 10
-Narrow "N"- 5 rt/5 left
- Wide N- 5 rt/ 5 left
-Narrow butterfly with jump turn- 10
- Wide Butterfly w/ jump torn- 10




Plyometrics



One Legged Squat Jumps

3 sets X 6 jumps each leg



Depth Drops (off a 18 inch box)

4 sets of 3 jumps each


Speed Skater Lateral Jumps

3 sets of 8 jumps each leg




Comments: Forgot to post my PM session.. felt pretty good.. feeling powerful

[OneGoal2013]

6/18 Speed Session

Dynamic Warmup

Running Hills (Acceleration training)

25 yards X 3 sets X 4 reps each


Resisted Runs (Band Tied to my waist running while partner pulled back for resistance as I ran)

20 yards X 3 sets X 4 reps each


Flying 30's (form run jog 10 yards then sprint 30 yards)

30 yards X 3 sets X 4 reps each


Lying on Stomach Starts (acceleration)

10 yards X 3 sets X 6 reps each



Played basketball with my friends for about 30 minutes, worked up a good sweat




Comments: This will be my only session today. This is an offday for me, only working out and training once is as much of a day off as I'll ever get. Got a nice stretch in after the workout. Gonna enjoy the rest of this day so mentally I am ready to come back tommorow morning hit the legs hard in the weight room then some conditioning will probably be in order. Gunna lay out by the pool today, enjoy some downtime with my friends and BBQ a little bit. Tonight we rented out a party bus for one of our friends 21'st birthday and will go bar hopping. I'll have a great time but tommorow I'll be ready to train hard and smash PR's

[OneGoal2013]

Yesterday my mother was diagnosed with breast cancer. it was a tough day because my mother and I are so close. It hurts to see someone you love go through something so terrible and u have no control over it.. it breaks my heart. I was unable to workout yesterday however it will all be made up.. I have never been this motivated ever and I have always been applauded for my work ethic but I'm about to take it to a whole nother level

[OneGoal2013]

6/21 AM Lifting (Yesterday- Forgot to Post)


Front Squat

135 X 5
185 X 5
225 X 5
275 X 3
295 X 3
315 X 3
330 X 2
355 X 1 (YESSS)


Dumbell Lunges
70 DB's X 6 (each leg)
70 DB's X 6 (each leg)
70 DB's X 6 (each leg)


Lying Hamstring Curls

200 (entire machine) X 12
200 (entire machine) X 12
200 (entire machine) X 12



Lying Swiss Ball Curls

BW X 12
BW X 12
BW X12


Abdominal Circuit- 5 excercises for 15-20 reps each, 3 times around



Comments : Wow that front squat felt good, really easy. Next week I am going to try to hit 370. In this last month and 3 weeks, I want to hit 405 front squat. I think that would be pretty ****ing sick. Overall a great morning session yesterday, will post my afternoon here in a minute.. didnt get as chance yesterday because I lifted, went to work and made some cash flow then went to the field and did sum work then went to the bar for a couple drinks for another friend's 21st

[OneGoal2013]

6/21 (PM Session-Yesterday)


Med Ball Drills


Overhead Tosses
6 sets of 3 throws each


Chest Passes
5 sets of 5 throws


Squat Throws Straight Up
4 sets of 6 throws


Positiion Work for about 15 minutes hitting the sled and dummy





Sprints

5 10 yard sprints


6 20 yard sprints


6 40 yard sprints



Stretching

[OneGoal2013]

6/22 Lifting

Bench Press

135 X 5
185 X 5
225 X 5
285 X 5
300 X 5
325 X 5 !!!
335 X 3

Seated DB Shoulder Presses

75 DB's X 10
80 DB's X 8
85 DB's X 6 (PR)

Pullups

BW X 8
BW X 8
BW +25 X 5
BW + 25 X 5

Cable Rows

200 X 8
210 X 8
220 X 8

Inevereted Rows

BW X 8
BW X 8
BW X 8

Tricep Extensions

200 (entire machine) X 8
200 (entire machine) X 8
200 (entire machine) X 8

Weighted Pushups with one hand elevated on Medicine Ball

(Bw + 25 pound vest) X 16
(Bw + 25 pound vest) X 16
(Bw + 25 pound vest) X 16

Grip Work

Heavy Plate Holds for Time


Comments: Like I said in a previous thread, I had major shoulder surgery during last season.. I never would have thought I'd be climbing this fast but god damn 325 for 5 is good. I also got 85 DB's for 6 on seated db shoulder press which again is crazyu when I 5 months ago I couldnt do a single pushup after surgery. I am just busting my ass right now and good things are happening.. gunna make the most of these last 3 years. Weighed in at 266 also.


Bench: 405
Squatt: 500
Power Clean: 305
Front Squat: 405


Those are all within reach and goddamn would those be nice for showing up to camp..

[OneGoal2013]

6/23 Running


Ladder Drills (all down and back)
-1 foot each
-2 foot each
- 3 foot each
- High Knees
- Skipping
- Straight Cut (2 steps in with 1 cut step out)
- Crossover (1 step in with 2 step out w/ crossover)
- Single Stab
- Backward Single Stab
- Lateral 2 steps each
- Lateral Scissops
- Lateral 2 steps in/ 2 steps out
- 180 degree jump turns
- Backward Cutting
- Hop Scotch
- "snake"




Conditioning:

14- 110 yard sprints (all under 17 seconds easily)



Plyometrics


3 sets of 3 jumps of broad jumps


Tuck Jumps

3 sets of 6 jumps



Speed Skater Lateral Jumps

3 sets of 8 jumps each leg




Comments: The 110 yard sprints are for our college conditioning test, I did 14, the test is 18 so I just need to keep working on them and may throw some 300 yard shuttles into my training for additional sprinting endurance training. I took a little longer then the 45 seconds between each and was hurting a little bit but I got time, just gotta keep workking at it.