Running Back Log for Fall 2013 (VIDEO/PICS/AWESOME)

[Poolee32]

Backstory
I have been playing football since I was 8 years old. I loved every minute of it and actually became pretty good. Won several awards throughout my career, especially in high school, but never got any college love. All I ever received were letters from some state schools around Louisiana asking me to go to their spring game. After that, nothing else came and I was on my way like every other former high school football player with nothing but tales of glory that meant absolutely nothing to anybody but myself. I went on to college, and pudged up a little bit. Not much but enough to notice. I'm at about 5'7 195 right now, which may seem fat but I have a decent amount of mass and I wear it well. After spending some time at a CC for cheap tuition, next fall I'm going to attend a FCS school and I'm going to try out for the team. May not make it, but I'm going to give it a shot....at RUNNINGBACK.

Stats
Height: 5'7"
Weight: 195 lbs
40: 4.78 (last one timed, probably MUCH slower now)
Bench: 265 lbs
Squat: 415 lbs
DL: Never maxed
Vert: 30" (last one measured, again probably a lot lower now)
Shuttle: 4.65 (see above)

Goals by Fall '13
Height: 5'7"
Weight: 180 lbs
40: 4.6
Bench: 290 lbs
Squat: 435 lbs
DL: 405 lbs
Vert: 30"
Shuttle: 4.5

Program Info
Gonna be a program I made, taken from a lot of different places. The strength portion will be from a thread by Scott Donald, while the agilities/plyo/speed portion is all just agiity training I've thrown in. I will re-post the thread info from where I got it from.

Week 1: 3x3
Week 2: 5x5
Week 3: 5-4-3-2-1
Week 4: 10-8-6
Week 5: repeat over at Week 1

Auxillary lifts: 2-3 sets of 10-12 reps

Stretch everyday for 10 minutes and twice on workout days

Monday: Front Squat or Box and Towel bench or incline
Auxillaries choose 5: Str. Leg DL, Glute-Ham machine, DB jump squats, Neck, Power Snatch, Leg curls, DB Flyes, DB flat press

Tuesday: Box jumping plyos, sprint work, anything else you feel wil help you to succeed

Wednesday: Hex Bar DL and Power or Hang Clean
Auxillaries: Barbell Lunges, Jerk Press, Leg Ext., wide grip pullups, Skullbashers, Tri. Pushdown, overhead tri. ext.

Thursday: same as tuesday

Friday: Parralel Squat and Bench Press
Auxillaries: Str. Leg DL, Glute-Ham machine, Neck, balance snatches, calf excercses, barbell curl, DB incline curl

http://forum.bodybuilding.com/showth...hreadid=166963

I Will have one rest day on the weekends, either Saturday or Sunday. Whichever I feel like taking off.

Nutrition
I will be eating 3 meals and trying to get in about 2500-2800 calories with most of it being protein and carbs. High protein high carbs, moderate fat. I don't need much to get going, if more is needed I will up it. Drink at least 5 cups of water a day.

That's all, stay tuned.

[Poolee32]

Thursday December 13, 2012

Regimen
Stretch
Bounding: 4 x 60 yards
Double Leg Knee Tuck: 3 x 15
4 Cone Drill (Sprint, Shuffle, Backpedal, Carioca): 6 times
C40s: x 2
Sprints: 6 x 60's

Notes

Holy hell. Was good until about halfway through the 4 cone drill. I train fasted normally, but maybe I'll start eating a little something before hand. The 4 cone drill was good the first 3 I did I practiced on form and getting low, and the back 3 I focused on footwork and speed. That was when I started feeling it.

C40S is a runningback drill. You put cones 10 yards apart in a diagonal pattern and run to each and cut towards the next cone. The cuts will total 40 yards and after your cuts you sprint a final 50. I did 2 of those and then I was off to the sprints. I was originally supposed to do 8 60's and 4 20's, but after my 5th sprint I was feeling it and I dropped to my knees. I felt really woozy so I decided to do one more and call it a day. I half-ass sprinted the last one and crawled to pick up my cones. I was feeling bad at this point. I got back over to my bag and puked a good bit, then I felt better. Haha, not unusual usually every year during the first practice of spring I would lose my lunch so this is nothing new.

Ready for heavy squats and bench tomorrow along with some good aux work.

[Poolee32]

Friday, December 15, 2012

Holy hell. I woke up this morning and everywhere hurt....even my back. How I hurt my back doing plyo's and sprints I don't know, but it happened. Anyway I didn't work out today. I hit it pretty hard yesterday and from yesterday to monday was supposed to be just getting a feel of working out again, and then I hit it from the top monday. I may do the Friday workout tomorrow to get back to heavy squats. Havent been over 345 in a very long time. I know I can do it, I hit 345 5 times the other day, so I'm not worried about the 3x3. My abs were extremely sore today. I woke up and didn't even move and I felt them. Hurt everytime I walked or talked, and i'm sure tomorrow will be worse. May do something light tomorrow, definitely not doing anything sunday, then monday I will take it from the top.

[Poolee32]

Saturday December 15, 2012

Woke up this morning, abs felt better, but calves were even worse. Hurt to walk, much less squat. Just gonna take it easy until Monday. Really excited, though. Hopefully holding back will make me extra pumped for the workout.

[Poolee32]

[center]Monday December 17, 2012[center]

Regimen
Front Squat: 3x3
-185 LBS
-215 LBS
-235 LBS

Incline Bench Press: 3x3
-155 LBS
-175 LBS
-195 LBS

SLDL: 2x10
-135 LBS
-135 LBS

DB Flat Bench: 3x10
-60's
-70's
-75's

DB Flyes: 2x12
-25's
-30's

DB Jump Squats: 3x10
-30's
-30's
-30's

Sprint Work:
-6 80's
-1 min rest in between

Notes
The first day felt good. My actual regimen called for snatches but the gym was packed and I couldnt see a place to do them. Oh well, had to skip those. Front squat hurts a lot, I haven't done those in about 3 years. I put up the weight with ease, so I'll probably go heavier next week on my 5x5. Incline was surprisingly easy also. Rest of the auxillaries were good, went a bit heavy on flat DB press but as long as I get it we're good. Sprints were pretty good, I did 40 there, 40 back as an 80 so each sprint was probably about 11-12 seconds. Pretty gassed, hopefully I'm not too sore tomorrow.

[Poolee32]

Tuesday, December 18, 2012

Regimen
Warm Up Jog
Double-Leg Forward Hops: 4x15

Double-Leg Lateral Hops + Sprint: 4x10 and 30 yards

W-Cone Drill x 5

20 yard Shuttle x 5
Split-Lunge Jump: 3x12
6 80's
6 40's

Notes
Okay I was gassed after today, pretty greuling workout. I'm glad my gf filmed me today because looking back i can really improve on my form and how heavy my feet are. Looking at the videos, I am extraordinarily slow. I'm not worried though, once I drop about 15 pounds and get back going strong in the weight room my speed should come back to me. On the double leg-hop I was pleased, only thing I can think of is using my arms better and keeping my feet a little lighter. I was covering about 55 yards so I think that's good enough power. need more finesse. the first 3 W-Drill videos I had awful form. I was really high and my arms were all over the place. I got it under control and i started really moving a lot more fluid than I was. Still a lot of room for improvement. Sprints were killer thought I was gonna die, but I pushed myself to the limit for sure. About to eat some chicken and rice with mixed veggies. Feeling good about this so far. Hopefully I don't catch the flu or something.

Here's a vid of my gf doin her w cone drill. I'm breathin SO heavy in the background lol

[Poolee32]

Wednesday, December 19, 2012

Regimen
Deadlift: 3x3
-215 LBS
-245 LBS
-275 LBS

-vid is 275 last set. Bumpin Beiber u mad

Hang Clean: 3x3
-135 LBS
-155 LBS
-175 LBS

vid is obviously my first set.

DB Lunges: 3x10
-40's
-40's
-40's

Leg Extension Seated: 3x10
-110
-130
-150

SkullCrushers: 3x10
-60
-60
-60

Tricep Pushdown: 2x12
-100
-100

Overhead Tricep extension: 2x12
-60
-60

Notes
Okay, first things first, ow. I'm really sore but I pushed through. If you're wondering how I come up with the weight I just do 65% 75% 85%. For Deads I've never maxed so I just estimated weight. I'll know in 5 weeks. Okay deads were good, my back was a lot straighter than I thought. Pretty weak, though, for my weight. Just need to get technique down and I'm sure I'll get noob gains. Cleans, my form is god awful. I dont know why but when I go into my squat I just dont trust myself. I always catch myself on my tippy toes. I think I may drop the weight down and practice form next week. All other lifts were good, but mother of god never realized how much my abs help to stabilize my upper body when doing tricep pushdowns. Literally felt like someone was punching me on my first 3 reps. Jesus. Supposed to rain tomorrow but I really dont care I'm still going to get my speed and agility work in, rain or shine. Powerclean horrible form, need to be more flexible. gonna drop weight on that lift until I'm able to rack the weight and drop down properly. All arms right now, gotta fix it.

[Poolee32]

Thursday, December 20, 2012

Regimen
2 Lap Jog warm-up
4 Cone drill x 5
Burpees 3x15
Lateral Single Leg Hop forward 4x8
Gassers x 6 (160 yards total)
Cooldown Stretch

Notes
Okay, soreness eased up a bit today, abs not quite as bad. I think that initial soreness is wearing off and I can really get down to business. First off it was so cold outside today, probably around 45 farenheit(coldest its been all winter), so I wore a hoodie on top of my thermal. Started off with a warm-up jog, then onto the 4 cone. Tried to stay low and pump my arms, with smooth transition. Came around to carioca and I tried to make sure my hips were moving a lot. Burpees are burpees and they sucked. a lot. The side lateral hop is when I put 5 cones zig zagging covering about 20 yards, then i hop to them on a single leg or double leg then back. I had 8 cones, hence the 4x8; 4 rounds of 8 hops on each leg. My legs got wobbly after the third time, but I remained. Gassers suck. If you dont know what gassers are, it's 2 cones, however far apart you choose, and you run there and back, there and back which is 1 gasser. I placed the cones 40 yards apart so 160 yards each gasser. 6 of them for a grand total of 960 yards, which is a little more than half a mile. Despite the cold, I worked up a bit of a sweat. The cooldown stretch was nice. ready for my favorite exercise tomorrow, SQUATS. Gonna get up to about 355. Finally real weight.

[Poolee32]

Friday December 21, 2012

Regimen
Squat: 3x3
-275
-315
-355

-Last set 355 x 3

Bench: 3x3
-175
-205
-225


SLDL: 3x10
-135
-185
-185

Glute/Ham Machine: 3x10
-70
-70
-70

Seated Calf Raise: 2x12
-2 45's
-2 45's

E-Z Bar Curl: 2x12
-60
-60

Sprints: 10 80's
-1 Min rest in between

Notes
Okay woke up today lighter at 190.8, so that's really good. I'm still lookin chunky, but I'm sure in a month or two I'll be a lot leaner and quicker. Got in the weight room and did 65, 75, and 85% of my squat max 3x3. Same with bench. Squat was pretty easy, expecte it to be a bit more difficult. Bench, on the other hand, was more difficult than I imagined and it kind of took me by surprise, but I still got it. SLDL was light so I went up, probably will have to go up again next week too. Rest of the resistance training workout was pretty good. It was COLD outside. 32 degrees and I was in shorts. I warmed up pretty fast, though. I can really feel myself getting more conditioned. I went full effort on every one and didn't start to really feel winded until the 8th sprint, so that's good. Hopefully my stamina will only continue to increase. Finished the last 80 and called it a day. Gonna try to get some flexibility in this weekend, I'm really stiff.

[Poolee32]

Weekend Update 12.21.12 - 12.23.12

First off, started logging this on an actual blog. Got the domain name roadtorunningback.com, so check that out.

Took Saturday completely off and went to a lights show in a town about 45 minutes away. Didn't go over on calories, but I did eat whatever I wanted. Some taco bell, a funnel cake, and then some cereal. Probably close to 2k all together but a ton of carbs, so no good. Today, Sunday, did some stretching, just static stretches and it felt pretty good. haven't eaten much today, probably about to eat either some chicken or beef. Also watched the Saints game today, they almost gave that up in the last minute. Now officially eliminated from the playoffs. Oh well, maybe next year. Gonna go heavy tomorrow on front squats and incline and hit up some squats. Maybe ellie will come with.

Here are some pics from the lights:





Also weight since friday has been anywhere from 191-193 so it's dropped a good bit. usually around 191 in the morning fasted and 193 in the evening full. After one workout I was 189.6 but that's just a lot of water.

[Poolee32]

About to go eat some lunch.

Weight 192.4 lbs. Gonna take one OEP in a couple of minutes with a glass of water. Perhaps that will wake me a bit.

[Poolee32]

Monday December 24, 20120

Regimen
Front Squat: 5x5
-145
-175
-205
-235
-255

Incline Bench BB: 5x5
-105
-135
-155
-175
-205(x3 failure 4th rep)

SLDL: 2x10
-185
-185

DB Bench Flat: 3x10
-60's
-70's
-80's

DB Flyes: 3x10
-25's
-30's
-30's

DB Squat Jumps: 3x10
-30's
-30's
-30's

Sprints: 8 Gassers
-40 yards to each cone(160 yards each sprint)
-80 seconds rest in between

Notes
Workout today was amazing. Went heavy on front squat, probably the first time in a while I've had to dig deep to get the final rep in. Felt really good. Incline Bench was really challenging, could only rep out 3 on 205. SLDL I could really feel stretching my hammys. Really pleased with Flat bench that's a new PR x 10. Jump Squats were tough but I got through them. By the end I was spent and could tell I just killed my resistance portion. Did the gassers after a little warm up, was really good up until the 6th one. Would slow down my breathing after each one, but by the time the 7th one rolled around I was just wishing it was over. Wanted to push harder each sprint but glutes were so fried it was hard to move haha. Need to get some good protein and stretching for recovery. Got through it and now I'm done. Best workout so far, easily. I can feel myself getting better it's kinda crazy.

[Poolee32]

Tornado hit today. Awesome lol gonna do agility later

[Poolee32]

Thursday, December 27 2012

Regimen
3.47 Mile Jog
33:23 minutes
Approximately 9.5 minute mile



Notes
Today was supposed to be agility but I decided to take it to a different route. I wanted to go for a run, the last time I ran for longer than 2 miles was a while ago so I felt like I really needed to get out, enjoy a nice run and listen to a variety of music. Started out a very light jog and increased to about a 9.5 min mile where it stayed. a very nice comfortable pace for me. I felt lighter, and through the first mile or so I felt VERY good. I was breathing easy and it didn't even phase me. It wasn't until I hit about 2 miles that I was getting a bit winded. Very relaxing though, good way to have some fun and get some cardio in at the same time.

Worked on powerclean a bit last night, thanks to Jamie's videos. I'm having a problem with not being able to get my shoulders out to catch the bar, but it will come with repetition. Not going to throw weight on until I get the form like it's second nature. Not sure why my coaches for all 4 years of high school just let me do the exercise with **** form. No wonder I could never get past 205.

Squats and Bench tomorrow going to try to throw up 225x5 on bench and 365x5 FULL ROM on squat.

[Poolee32]

Weighed in at exactly 187 this morning, completely dry and nude haha.

Heavy squats and Bench later.

[Poolee32]

Friday December 28 2012

Regimen
Squats: 5x5
-185
-225
-275
-315
-365

Bench: 4x5
-105
-145
-175
-205

SLDL: 3x10
-185
-185
-185

Seated Calf Raise: 3x10
-2 45 plates
-2 45 plates
-2 45 plates

Glute Ham Machine: 2x10
-70
-70

Notes
Squats were a beast barely got the last rep of 365. Haven't been that heavy for that much volume in a really long time. Couldn't get the last set of bench so I had to stop at 205. The last rep of 305 I almost failed on. SLDL stretched my calves and could feel them today. Glute Ham machine was actually kinda tough towards the end. Cardio/Agility on Sunday.

[Poolee32]

Monday December 31, 2012

Regimen
Bench: 4x6
-145
-165
-185
-205

DB Incline: 3x10
-60's
-65's
-65's

DB Chest Flyes: 2x10
-20's
-30's

DB Shoulder Press: 4x6
-45's
-50's
-50's
-55's

DB Shrugs: 3x10
-60's
-60's
-60's

Pull-ups: 2xMAX
-7
-6

Weighted Dips: 3x8
-10 lbs
-10 lbs
-25 lbs

Notes:
Okay so this was a last minute workout. My sleeping schedules been wrecked lately so this was Monday morning/Sunday night at like 3 AM. I wasnt tired and it would have been like 7 am before I fell asleep when I had work at 10. I figured it was better to go ahead and workout rather than attempt to workout on 2 hours of sleep. Bench was good, obviously got a video up. Everything went as expected. DB Incline was heavier than I thought. I have been killing flat DB Bench so I figured this would be a bit easier. 65's isn't bad, I just thought it would be around 70, maybe even 75. Everything else went great. Got to the pull ups and by that time I was thrashed. It was awesome that I popped out 7 I figured I would get around 4. These are dead hang pull ups, also, so all the way down, pause, then up. I need to get a video of them. Dips were good.

All in all, I feel lighter and better, but I think I may be losing a little strength. I'm not sure, time will tell how I'm doing. Switching to upper/lower/upper 3 days a week and then cardio on the other days. Hopefully I can get my sleeping schedule back on track.

[Poolee32]

Wednesday January 2, 2012

Regimen
Cardio: HIIT - 2.5 miles
-3 Minutes @ 8.0 MPH
-1.5 Minutes @ 3.5 MPH
-2.5 Minutes @ 8.0 MPH
-1.5 Minutes @ 3.5 MPH
-2.5 Minutes @ 8.0 MPH
-1.5 Minutes @ 3.5 MPH
-2.5 Minutes @ 8.5 MPH
-2 Minutes @ 3.5 MPH
-2.5 Minutes @ 6.5 MPH
-1 Minute @ 10.0 MPH

Squat: 3x5 - NO BELT
-225
-275
-315

SLDL: 2x10
-185
-185

Leg Extension: 3x10
-80
-110
-120

Seated Calf Raise: 3x12
-2 45 Plates
-2 45 Plates
-2 45 Plates

Notes:
Okay I woke up close to 6 PM on Tuesday. Needless to say my plan was to just stay up all night and day until about 11-12 wednesday night and then crash and hopefully be on an okay schedule again. So, with that being the plan, I decided to workout at 4 am this morning and treat it as if I had to wake up at 4 to workout. I left the house with the intention of cardio only, but that quickly changed. I did a grueling cardio workout but didn't want to miss leg day so I decided to do squat. Only problem was no belt. Decided what the hell and said I would only go up to 315 for injuries sake. Tried to keep my back as straight as possible and got them done. Was dripping with sweat the remainder of the workout. No sight of any resolutioners so that's good.

Hopefully tomorrow, Thursday, I will get some cardio in.

Scale says 189.4 but thats after cardio and leg workout. Consistently I'm coming in at 191-192 so thats awesome. A 3 pound weight loss since I've began. Slow and steady wins the race.

[Poolee32]

Friday, January 4 2012

Regimen
Bench: 8, 6, 6, 5, 3, 1
-135 lbs
-155 lbs
-185 lbs
-205 lbs
-225 lbs
-245 lbs

DB Incline: 3x10
-60's
-65's
-70's

DB Flyes: 2x10
-25's
-30's

Tricep Pushdown/Pull-Up SS: 3x8/3xmax
-100 lbs/8 pull-ups
-100 lbs/5 pull ups
-100 lbs/3 pull ups

Weighted Dips: 2x10
-25 lbs
-25 lbs

Notes
Went in with a good attitude and came out feeling really good about my bench. Expected to get 225x1 not 245 so that's a plus and I'm happy. Was gassed for the rest of the workout but it was worth it. Was supposed to hit one other set of weighted dips but I couldn't get it. 6 mile run Sunday.

[Poolee32]

Sunday December 6, 2012

Regimen
Untimed 6 Mile Jog


Notes
WOW. Woke up with an awesome mindset and decided I needed a run. The sun was out and there were hardly any clouds in sight. I jogged at a comfortable pace probably a little over 10 min pace but it wasn't about speed. I enjoyed the run a lot and got a lot of thinking done. A great stress reliever for sure. Tomorrows heavy squat, gonna try to get 375x1 on the last rep. Hopefully it goes well.

[Poolee32]

Also weighed in at 187.4 after run, but obviously that's not normal weight. Normal dry weight is now around 190, which is awesome. Time for sleep. gotta grow sometime.