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  1. #31
    The MISC Ginger Niko49ers's Avatar
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    Originally Posted by SeanP35 View Post
    Is there anywhere you feel you're lacking with your workouts or do you find it covers everything pretty well? I'm trying to prepare properly for next season of football and I would love to find a program that just works, or one that works with a bit of modification. I tend to always be lacking somewhere. My aspirations are not nearly as high as yours, but I would still like to play football at a Canadian university. Since this season will be my third out of high school, I am only going to have 4 years to potentially play anywhere. Which, put simply, means I need to actually attempt to reach my potential for once.
    Brah, I would recommend the routine I'm doing.

    What Is My Routine?
    It's Madcow's 5x5 Intermediate version, which is an amazing program for football players and athletes in general looking to gain size and strength, yet I've modified it slightly.

    The original program can be found here
    http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm

    Modified? How?
    Now what I've done is tweaked the program so that I can continue to become faster, while I get stronger and bigger. I've just added some things in it.

    The Modifications
    The agility ladder I warm-up with is not in the original program, but I include it in my modified program.
    The plyometrics I do are not in the original program, but I have added them to my modified program.
    The set up of power cleans I do are not in the original program, but they're in my modified program.
    The extra lower-ab workout is not in the original program, but I have added them to my modified program.

    Why I Recommend It
    I took my Junior year in high school off during football. I didn't play that year. People were disappointed because I was one of the better players in my small town. Instead of playing football my Junior year, I trained for my upcoming Senior year. I searched through programs and wasn't sure which one I wanted to do. Until I found Madcow's 5x5. I tweaked it a little, just like I explained above, and it worked tremendously for me. I ended up winning MVP my Senior year and helped turn my school's football program around.

    Now, I'm using it once again to train for the football team I'll be playing for in the Summer. It's worked for me every time!
    ~The MISC Ginger

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  2. #32
    Registered User SeanP35's Avatar
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    Originally Posted by Niko49ers View Post
    Brah, I would recommend the routine I'm doing.

    What Is My Routine?
    It's Madcow's 5x5 Intermediate version, which is an amazing program for football players and athletes in general looking to gain size and strength, yet I've modified it slightly.

    The original program can be found here
    http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm

    Modified? How?
    Now what I've done is tweaked the program so that I can continue to become faster, while I get stronger and bigger. I've just added some things in it.

    The Modifications
    The agility ladder I warm-up with is not in the original program, but I include it in my modified program.
    The plyometrics I do are not in the original program, but I have added them to my modified program.
    The set up of power cleans I do are not in the original program, but they're in my modified program.
    The extra lower-ab workout is not in the original program, but I have added them to my modified program.

    Why I Recommend It
    I took my Junior year in high school off during football. I didn't play that year. People were disappointed because I was one of the better players in my small town. Instead of playing football my Junior year, I trained for my upcoming Senior year. I searched through programs and wasn't sure which one I wanted to do. Until I found Madcow's 5x5. I tweaked it a little, just like I explained above, and it worked tremendously for me. I ended up winning MVP my Senior year and helped turn my school's football program around.

    Now, I'm using it once again to train for the football team I'll be playing for in the Summer. It's worked for me every time!
    Interesting. I think I may try it out and see how it works for me. I need to figure out how I can do plyometrics, though. I can't really do them at the gym, I can't do them outside at the moment, and I can't do them at home. I know they are a necessity as well, so I need to figure it out. An agility ladder certainly wouldn't hurt, either. Well thanks for the response, I'm going to have to see what I can do.
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  3. #33
    The MISC Ginger Niko49ers's Avatar
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    Originally Posted by SeanP35 View Post
    Interesting. I think I may try it out and see how it works for me. I need to figure out how I can do plyometrics, though. I can't really do them at the gym, I can't do them outside at the moment, and I can't do them at home. I know they are a necessity as well, so I need to figure it out. An agility ladder certainly wouldn't hurt, either. Well thanks for the response, I'm going to have to see what I can do.
    You don't need much room for plyo's brah. Honestly... They're just jumps lol
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  4. #34
    Registered User SeanP35's Avatar
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    Originally Posted by Niko49ers View Post
    You don't need much room for plyo's brah. Honestly... They're just jumps lol
    I know, I actually have next to no room to use though.
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  5. #35
    The MISC Ginger Niko49ers's Avatar
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    Originally Posted by SeanP35 View Post
    I know, I actually have next to no room to use though.
    Damn, unfortunate.


    Do them outside.

    If there's a will, there's a way brah.
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  6. #36
    Registered User SeanP35's Avatar
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    Originally Posted by Niko49ers View Post
    Damn, unfortunate.


    Do them outside.

    If there's a will, there's a way brah.
    I'll see what I can do about chipping away the ice on the ground.
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  7. #37
    The MISC Ginger Niko49ers's Avatar
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    Originally Posted by SeanP35 View Post
    I'll see what I can do about chipping away the ice on the ground.
    Haha damn brah you're in between a rock and a hard place
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  8. #38
    The MISC Ginger Niko49ers's Avatar
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    12-6-2012 Wednesday

    Pre-Weights
    .5mile jog
    Agility Ladder

    Lateral-Hop-Broad Jump: 5sets 2jumps each side
    --I had 2 cones set up. They set about 3feet apart. I would laterally hop from one cone to the other, and then immediately explode into a broad jump
    Lateral Broad Jump: 5sets 2jumps each side
    --Broad jump distance, but laterally
    Lateral Box Jump: 4sets 2jumps each side
    --Instead of facing the box and jumping on it, I was standing beside it and laterally exploded onto it.

    Weights
    PowerCleans
    135x5
    145x5
    155x5

    Squat
    5x135
    5x150
    5x180
    5x180

    Incline Bench
    5x105
    5x125
    5x145
    5x170

    Deadlift
    5x165
    5x200
    5x230
    5x265

    PullUps-Chinups
    6xBW+10 (pulls)
    6xBW+10 (chins)
    6xbw+12.5 (pulls)
    6xBW+12.5 (chins)

    Situps
    30xBW
    30xBW
    30xBW

    Knee-Ups
    20xBW
    20xBW

    Post-Weights
    Foam-rolling
    Stretching

    Notes
    No notes for today.
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  9. #39
    The MISC Ginger Niko49ers's Avatar
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    12-7-2012 Friday

    Pre-Weights
    .5mile jog
    Agility Ladder
    Cone Drill

    Seated Box Jump: 5sets 2jumps
    Triple-Broad-Jumps: 4sets

    Weights

    PowerCleans
    3x135
    3x145
    3x155
    3x165

    Squat
    5x135
    5x150
    5x180
    5x210
    3x250
    8x180

    Bench
    5x100
    5x120
    5x145
    5x170
    3x200
    8x145

    Row
    5x85
    5x105
    5x125
    5x145
    3x170
    8x125

    Weighted Dips
    6xBW+80
    6xBW+95
    5xBW+100

    DB Preacher Curls
    8x20
    8x25
    8x30

    Over-Shoulder Tri Extension
    8x30
    8x40
    8x40

    Post-Weights
    Foam Rolling
    Stretch

    Notes
    Decided to do 4x3 Power Cleans instead of 3x5. Willl do that from now on. I plan to do single-leg-seated box-jumps starting Monday as a more difficult plyometric exercise.
    Last edited by Niko49ers; 12-07-2012 at 02:40 PM.
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  10. #40
    Registered User josh120's Avatar
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    What are single leg seated box jumps? Lol.

    Also, how do you do your power cleans? Does your gym have bumper plates?
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  11. #41
    Registered User SDOptimist's Avatar
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    Originally Posted by josh120 View Post
    What are single leg seated box jumps? Lol.

    Also, how do you do your power cleans? Does your gym have bumper plates?
    Pretty self explanatory. You do a seated box jump with one leg lol.

    Video of seated box jump.
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  12. #42
    Registered User josh120's Avatar
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    Originally Posted by SDOptimist View Post
    Pretty self explanatory. You do a seated box jump with one leg lol.

    Video of seated box jump.
    Ahh I got ya, tbh I hadn't heard of seated box jumps before lol.
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  13. #43
    The MISC Ginger Niko49ers's Avatar
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    Originally Posted by josh120 View Post
    Ahh I got ya, tbh I hadn't heard of seated box jumps before lol.
    Haha yeah brah! Just like you see in the video, but on 1 leg. 2 jumps per leg, then rest. 5 sets.


    I use the normal plates for PowerCleans. I catch it and then drop it down to thigh level, and then set it down on the ground.
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  14. #44
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    Originally Posted by Niko49ers View Post
    Haha yeah brah! Just like you see in the video, but on 1 leg. 2 jumps per leg, then rest. 5 sets.


    I use the normal plates for PowerCleans. I catch it and then drop it down to thigh level, and then set it down on the ground.
    Alright. I was just wondering how you did them, because I think I'm gonna start doing them again and my gym only has the bumper plates in the crossfit room lmao.
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  15. #45
    The MISC Ginger Niko49ers's Avatar
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    Originally Posted by josh120 View Post
    Alright. I was just wondering how you did them, because I think I'm gonna start doing them again and my gym only has the bumper plates in the crossfit room lmao.
    Bumper plates are good. I would prefer to use those. You can catch the weight, and then completely just drop the weight on the ground instead of having to set it on the ground yourself.

    ..that is if your gym will approve of you dropping 135lbs+ on the ground, even if it's bumper plates.
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  16. #46
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    Originally Posted by Niko49ers View Post
    Bumper plates are good. I would prefer to use those. You can catch the weight, and then completely just drop the weight on the ground instead of having to set it on the ground yourself.

    ..that is if your gym will approve of you dropping 135lbs+ on the ground, even if it's bumper plates.
    We used bumpers in school, much better for cleans IMO. As long as I don't break anything, I think I'd be ok lol.
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    Getting my license back next Monday. Pretty excited for it! Haven't had it for 6 months now.

    This last week is literally going to drag on.... Not looking forward to that.

    I haven't lifted with music for about 2 weeks and I hate it. My iPod broke, kind of. The 'hold' button got stuck in the iPod and I can't activate it. I have to call Apple and send it in for them to fix it. That'll take 1week+.

    brb listening to gym's sihtty Pandora radio hoping a Metallica song will play....
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  18. #48
    The MISC Ginger Niko49ers's Avatar
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    I'm looking for interviews done with NFL/Collegiate running backs but can't really find any. About their hard work, about what they do to be the best, etc. etc.

    Videos or Blog Style it doesn't really matter, I'm just looking get their perspectives and what they did to become great.
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  19. #49
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    Just found the picture of my broken ankle that a nurse snapped when I was on the cart. Will probably upload it tomorrow. Its pretty nasty.
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    I kept seeing 180 lb squats and was unimpressed, then out of no where 250x3 lol, good **** man. Obviously still a long way to go but that's pretty impressive to me.
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  21. #51
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    Originally Posted by Gibb1991 View Post
    I kept seeing 180 lb squats and was unimpressed, then out of no where 250x3 lol, good **** man. Obviously still a long way to go but that's pretty impressive to me.
    Haha the 180x5's were on the light-day (Wednesday) bud. But yeah the 250x3 is a little more impressive. My program has me doing 250x5 today. They are below-parallel as well. Will get some videos once I plateau on the program and get my maxes.
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  22. #52
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    WARNING: GRAPHIC
    WARNING: GRAPHIC

    I won't embed it because it's graphic and I don't want you to be eating something and scroll across the picture and then throw up lol.

    This is the picture the nurse snapped of my broken ankle while I was on the cart in the hospital. I was still in full-pain because I hadn't been given any pills. I was hitting on the nurse (srs) and it was hilarious.

    It took 8 pins and 2 plates to put my ankle back together. Those 10 pieces of metal will be in my leg the rest of my life.

    Picture: http://tinypic.com/r/301fqc1/6
    Last edited by Niko49ers; 12-10-2012 at 03:56 PM.
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  23. #53
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    Finally got my iPod's to work, kind of. I can plug them in to my computer and the screens will turn out and then I can use their touch-screen features...until it fades out. Then I'm fukk'd.

    Got off work an hour and a half early and about to hit the gym around 7:30.
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  24. #54
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    Mirin ankle injury, how long were you out for?
    "The more you sweat in training, the less you will bleed in battle."


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  25. #55
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    Originally Posted by josh120 View Post
    Mirin ankle injury, how long were you out for?
    2months on crutches

    3 weeks after that of hobbling around.

    Took about 2 months after getting off of crutches to walk like a normal person/without a limp. Haha I looked like a damn goblin walking around with my friends.

    Took about 3 months to be able to jog a little bit.

    Took about 4-5 months to be able to full-out sprint (put maximum force). I was back to sprinting in June 2012.
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  26. #56
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    Originally Posted by Niko49ers View Post
    2months on crutches

    3 weeks after that of hobbling around.

    Took about 2 months after getting off of crutches to walk like a normal person/without a limp. Haha I looked like a damn goblin walking around with my friends.

    Took about 3 months to be able to jog a little bit.

    Took about 4-5 months to be able to full-out sprint (put maximum force). I was back to sprinting in June 2012.
    Damn mirin come back brah. I broke my ankle once but it wasn't nearly as bad as that.
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  27. #57
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    Originally Posted by josh120 View Post
    Damn mirin come back brah. I broke my ankle once but it wasn't nearly as bad as that.
    Haha thanks brah. That's what I feel like this 'campaign' of mine is. It's like a comeback for me. I have nothing to lose and a lot to prove.

    How'd you break your ankle?
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    Originally Posted by Niko49ers View Post
    Haha thanks brah. That's what I feel like this 'campaign' of mine is. It's like a comeback for me. I have nothing to lose and a lot to prove.

    How'd you break your ankle?
    Back when I was a lard ass I was shooting baskets in my drive way, ball bounced off the rim, I went to catch it and caught my ankle on a rock, twisted it up. Lol retarted way to do it, but I did it.
    "The more you sweat in training, the less you will bleed in battle."


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  29. #59
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    Originally Posted by josh120 View Post
    Back when I was a lard ass I was shooting baskets in my drive way, ball bounced off the rim, I went to catch it and caught my ankle on a rock, twisted it up. Lol retarted way to do it, but I did it.
    Damn bro I'd hate telling that story. Make something up... "I was saving a cat from a tree and when I snatched it up I lost my footing on the tree and fell and landed awkwardly..." Hahahaha Aye though anything can happen.
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    Originally Posted by Niko49ers View Post
    Damn bro I'd hate telling that story. Make something up... "I was saving a cat from a tree and when I snatched it up I lost my footing on the tree and fell and landed awkwardly..." Hahahaha Aye though anything can happen.
    Lol, I don't mind, it was my own fault, shoulda just let it go. I was a fat, unathletic tard then anyway.
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