Goals: 4.5 Forty Yard Dash
250 bench max
500 pound squat max
Stats 4.9 Forty yard dash
225 bench max
315 squat max
Trying to get a football scholarship. Also just want to reach these goals before the end of my senior year or as soon as possible.
I am a Junior in highschool, been playing football and training in varsity since freshman year.
If you have any criticism or tips please post your opinions on my workouts.
Thread: Road to Athleticism
01-28-2012, 12:40 PM #1
Road to Athleticism
01-28-2012, 12:42 PM #2
Day 1- 1/18/2012
5 straight away sprints with curve walks on track.
dumbell curls-20x3 20lbs (explosives)
Hammer curls-20x3 40lbs (explosive)
Barbell curl-21x3 95lbs (explosive)
Footwork drills with bags
10 x10 of 135 squat (explosive).
10x10 of box jumps .(explosive)
10x3 225 deadlift (explosive)
10x2 explosive ball toss (up on to wall)
25x4 sets of butterfly situps.
10x4 sets of knee tucks on pullup.
2 minute hurdles on lowest.
Ran 800 meters jogging.
Day-3 through 5 1/20/12-1/23/12
5 sets of burnout pull-ups
Lats workout 3x10 medium weight
Hi pulls 10x10
Tackle drill 20x10 freaking sucked (threw up day 4ís food :P)
Handicapped handstand pushup 10x10
Sprinted 5 100s on the track
Walked 5 laps on the track
Jogged 800 meters
10x3 benched military press
10x3 close grip bench
10x3 dumbell close grip press
10x2 diamond pushups
10x2 diamond pushups with 25 plate on back
Leg curls 10x6 explosive and slow on the way down
Glute ham 20x6
Power runner 20x6 each leg
50 yard tire sled sprint
50 yard tire sled backpedal
01-28-2012, 12:43 PM #3
01-29-2012, 05:05 PM #4
01-30-2012, 04:08 PM #5
01-31-2012, 03:53 PM #6
02-01-2012, 05:05 PM #7
02-03-2012, 05:58 AM #8
03-03-2012, 03:01 PM #9
03-14-2012, 05:15 PM #10
- Join Date: Aug 2011
- Location: Milford, Ohio, United States
- Age: 24
- Posts: 98
- Rep Power: 0
Why do you only wanna bench 25 more pounds but want to squat 185lbs more and run .4 faster? It seems that your bench goal is too easy, your squat goal is good but super hard still, your 40 yard dash goal is prolly the hardest. That would be super hard to get up to 500 pounds on the squat in HS without getting fatterBench Max - 310lbs
Squat Max - 500lbs
Deadlift Max - 500 x 4
Long Jump PR - 21 feet exactly
03-30-2012, 01:27 PM #11
Your workouts seem to be great!Continue with the good work man.It feels good to have sore muscles,knowing that next time i ball I'll be more physique than the last.
"The only difference between a good shot and a bad shot is if it goes in or not."
Check out our double log : http://forum.bodybuilding.com/showthread.php?t=145659031
04-03-2012, 02:28 PM #12
- Join Date: Nov 2011
- Location: United Kingdom (Great Britain)
- Age: 19
- Posts: 70
- Rep Power: 74
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