TheRealNumber2's Grind to Team Europe.

[TheRealNumber2]

Hey everyone. Ive been using Bodybuilding.com for info ect, for absolutely ages and decided it was finally time to get accountable and start a log. I'm an 18 year old American Football/ Rugby/ Track athlete living in the UK. My Goal is to make the FBU Euro All-Stars team for January 2014 as well as Junior GB Lions junior national team for American Football.
The past two years i've been playing club football here for Leicester Falcons. I've been the starting HB and FS for the past two seasons and this season beginning in april, will be my equivalent senior year. I am also studying to resit my second year of A-Levels which i missed a large chunk of due to operations for an injury and a family member's health issues. The injury also prevented me making national team last year despite being told by the coaches I should have been. Anyway I'm ready to bounce back strong and my first exam is on friday.
Enough of the Background, hate to bore you with my personal problems

My stats
Bench 3 rep max - 90kg (Weaker on my left side due to last years injury, so have a hard time benching, but making slow progress)

Parallel Box squat 3 rep max - 130kg

Deadlift 2 rep max - 150kg

20 yard shuttle - 4.3 (hand timed)

40 yard dash - 4.59 (hand timed) 4.65 (Electronic)

Body Weight and Height - 181 pounds at 5' 11" 1/2

Vertical - Roughly 30"

Broad Jump - 9' 4" or something like that, Haven't tested for ages, so hopefully futher.


Im a pretty quick / agile guy and have natural football instincts (Or so the Coaches tell me). However I want to get bigger and stronger in order to compete at a higher level. Would also Like to be Faster, I figure that'll come with increasing my strength/body weight ratio.

I will be focusing mostly on the lifts above, with assistance exercises. Im kind of an impulsive lifter. I follow the WS4SB template:

Monday - Rep Upper Body

Tuesday - Stretching / Foam Roll, Positonal Drills

Wednesday - Max Lower Body (Usually One max set of heavy DL's, Squats or Power Cleans with assistance)

Thursday - Sprint Training, Stretching/ Foam Roll

Friday - Max Effort Upper Body (Usually One max set of heavy Bench press with assistance)

Saturday - Stretching / Foam Rolling

Sunday - Team Football Practice / Team Rugby Practice Or Football Game / Rugby Game in season.

However I dont pre-determine the exact exercises. I use low rep ranges 3-5 and aim to beat my previous Max's in each rep range and go with what feels right on the day. I know some people will damn me for being unorthodox, but it's served me well so far. I also plan to add prowler training and band resisted lifts as I get closer to the season.

[TheRealNumber2]

Junior GB trials will be in early February. The UK junior american football season starts early April. I'm also attending an FBU Selection Camp in Stirling, Scotland on May 24-26 as well as an FBU combine in mid August. This is the time frame im working with.

My fitness goals by May:
110Kg Bench
160Kg Box Squat
180Kg Deadlift
4.1 20 yard shuttle
4.55 40 yard dash
32" Vertical

Time to get it done

[JamieQB8]

Good luck with your goals man, I'll probably see you at Stirling in may

[TheRealNumber2]

Good luck with your goals man, I'll probably see you at Stirling in may

Oh right nice one and thanks. Maybe throw me a couple of easy picks, ill mess up a coverage or two... you know you scratch my back ill scratch yours

[TheRealNumber2]

10/01/13

Morning Track workout today. Focussing on Sprint Endurance

Started with basic dynamic stretches and hip mobility
50m of Lunges, bounds, A skip, Hamstring sweepers.
15m of "Kareoke" in low football stance.
Hurdle step overs Holding 5kg medicine ball above head.

2x 60 seconds with 5 minute break ( 60 seconds: Aim is to get as far around track in 60 seconds, the goal being a comfortable 400m)
3x 200m with 200m walk round for recovery.

Was a relatively easy session today, was tight for time with exams tommorow. Sprint endurance isn't typically a strong point for me, I'm more over a 100m guy. but I've had great success encorporating Beta-Alanine into my supplement stack.

Will foam roll and static stretch before bed. Looking forward to max upper body tommorow, straight to gym after my Biology exam to cool off. Aiming for a solid 5 reps at 90kg.

[TheRealNumber2]

11/01/13

Ended up having a mixed day.
The exam went great and came out feeling like I absolutely nailed it, however I think it took a toll on my energy levels and workout was lackluster to say the least.

Max Upper Body (All weights are listed in Kg's)

Bench Press
15x bar
10x 60
5x 80
3x 85
1x90
0x90

Bent Over Rows
15x 20
10x 60
5x 75
5x 75
2x 80

Dumbell shrugs
15x 25's
12x 30's
10x 37.5's
Iso hold with 45's for 20 seconds

Seated Dumbell Shoulder Press
15x 15's
12x 17.5's
8x 22.5's
7x 22.5's
5x 25's

Speed Close grip Bench
10x 60
10x 60

EZ Bar Curls
8x 30
8x 30
8x 30

Was very dissapointed with this, couldn't understand why it felt so hard considering I went in feeling so high. Ah well, off days I guess.

[JardmanOLB]

Nice, aggressive goals man, wishing you all the best. Very jealous of your 40 time.

[TheRealNumber2]

13/01/13

Team Practice today. Heavy morning ground frost that melted on cut grass left the training field incredibly slippy. Had to move very slowly in order to maintain balance. Also constant stabilisation was necessary and i definately felt it in my add/abductors afterwards. Training constited of warmup, footwork drills with agility ladder, Offensive install and then one on one passing routes, WRs/DBs TEs/LBs. Got beat deep on two routes, both double moves which i didn't bite on, but really pissed me off as I was having a hard time running full speed and maintaining balance whilst looking up for the ball, I stayed with my man the whole time, but the QB was throwing some good balls and only needed a yard of seperation to slot it in.

14/01/13

Rep Upper Body

Was reading Jim Wendlers 5/3/1 for football and have decided to pinch a few of his ideas for training

Bench Press, Supersetted with Pull ups
15x Bar
10x 60
5 Pull ups
5x 67.5
5 Pull ups
5x 72.5
5 Pull ups
7x 77.5 (Got a bit carried away)

Back Squats, Suppersetted with Chin ups
10x Bar
5 Chins
10x 60
5Chins
5x 70
5 Chins
5x 80

DB Bench Press
10x 27.5's
10x 25's
8x 25's

Curls Supersetted with Tricep Kickbacks
8x 30
15x 12.5's
8x 30
15x 10's
8x 30
15x 7.5's

25 Weighted Russian Twists
25 Leg Raises
25 Weighte Situps
25 V-ups

Decent Workout, Looking forward to Deadlifting again on Wednesday for the first time since December. Got another Exam tommorow. Bring it on.

[TheRealNumber2]

Nice, aggressive goals man, wishing you all the best. Very jealous of your 40 time.

Thanks bro. It sure isn't going to be easy but I'd rather aim high and come short then aim low wish I gone further. Lowering your 40 just takes alot of hard work and persistence. When I was 16 my best time was 5.02. Just kept sprint training and strengthening legs and the times slowly got lower and lower. 40's are also very hard to compare, when you take into consideration surfaces, timing methods and apparel. Over the course of this year i've ran everything from a 4.5 to a 4.8. It all depends. The electronic 4.6 was in spikes on a indoor track surface.

[JardmanOLB]

Absolutely man, I do the same thing in my goals. It's good hearing from someone that your 40yd can be lowered considerably. It's pretty much the only thing i can work at now I have a cast lol.

[TheRealNumber2]

16/01/13

Max Lower Body (Ended up being kind of full body)

Deadlift
10x 60
5x 100
5x 110
5x 120

Lunges jumps
x5
x5
x5

Overhead Press
10x bar
5x 20
5x 25
5x 30

Wide Grip Chins and Dips superset (No rest)

Chins x 10
Dips x 10
Chins x 8
Dips x 8
Chins x 3
Dips x 4

25x Weighted Sit ups
25x leg raises
25x Russian Twists

Deadlifts felt easy, very happy considering I havent deadlifted for a few weeks. Going to test 1 rep max in two weeks. Ended up doing a bit of upper body assistance. Going to regularly incorporate Overhead Press into workouts a la Wendlers 5/3/1. Felt I needed some form practice. Snowing here atm , making outdoor conditioning a b****, so might not get to sprint tommorow. May do some indoor plyos instead or just rest. See how I feel after FINAL JANUARY EXAM. Thank ****.

[TheRealNumber2]

Absolutely man, I do the same thing in my goals. It's good hearing from someone that your 40yd can be lowered considerably. It's pretty much the only thing i can work at now I have a cast lol.

Yeh, when I was in a cast I sprinted every other day. At first it was hard as the raised heart rate made my hand throb like crazy. I leaned out a ton and improved my reactive strength, did lose quite a bit of upper body mass as i was eating less due to inactivity, but i put it on again in 2 months or so of being free of the wretched thing. I also learnt to appreciate my fitness more and I came back even more determined to look after my self and make the most of my youth. Looking back im actually glad it happened as it really gave me a kick up the arse. Whenever I'm feeling down and can't be arsed with the gym, I think about how I would of died to be doing squats or making a hit when I was in the cast.

[JardmanOLB]

Yeh, when I was in a cast I sprinted every other day. At first it was hard as the raised heart rate made my hand throb like crazy. I leaned out a ton and improved my reactive strength, did lose quite a bit of upper body mass as i was eating less due to inactivity, but i put it on again in 2 months or so of being free of the wretched thing. I also learnt to appreciate my fitness more and I came back even more determined to look after my self and make the most of my youth. Looking back im actually glad it happened as it really gave me a kick up the arse. Whenever I'm feeling down and can't be arsed with the gym, I think about how I would of died to be doing squats or making a hit when I was in the cast.

Thanks for sharing man, from what I've read from you so far you seem driven and you know your stuff. I need to try and take it one day at a time coz when I think of how I have a month of this ahead of me, it doesn't feel good. I'm dying to do squats lol.

[TheRealNumber2]

Workout was delayed on friday as gym was closed. The UK grinds to a shuddering halt under half a foot of snow. Yeah we're pretty lame when it comes to weather. Managed to sneak in for an hour today, stop be going stir crazy from lack of outdoor activity.

Rep Upper Body ( Overhead press 5/3/1 )

Overhead Press
10x bar
6x chins
5x 30
6x chins
5x 40
6x chins
5x 42.5

Speed squats and pull ups
10x bar
6x pull ups
5x 60
6x pull ups
5x 70
6x pull ups
5x 80

Curls Dips superset
8x dips
10x 30
8x dips
10x 30
5x dips (cut short due to wrist pain)

Speed Romanian Deadlifts
8x 45
8x 45
8x 45

25x bicycle crunch
25x bicycle crunch

Standing cable scalpula contractions
15x 8th pin on machine
15x 8th pin on machine
5x 10th pin on machine 10 seconds Iso holds

Good workout, getting to grips with ovehead press. Enjoy it as a lift actually. Something satisfying about lifting a heavy object in the air. Make's me feel like Heracules!
Think I'm going to squat heavy on monday instead of benching as practice is cancelled on sunday and i'll have fresh legs to ruin.
On a side note, definately starting to notice an increase in mass, especially in arms/ shoulders. Probably from all the chins/pulls and OP. Help me absorb/deliver some more hits this season. I'd post pics but I don't own a good quality camera. Besides, I doubt any of you would be interested in seeing my ugly ass mug.

[TheRealNumber2]

21/01/13

5/3/1 squat

Back squat
10x bar
5x 60
5x 70
5x 80
5x 90

Easy as pie, nice and deep like.

Bench Press
10x bar
8x 50
5x 60
5x 62.5
5x 67.5

Felt really awkward benching, like i'd almost forgotten the correct technique, felt it in my shoulders and wrists :/ Got the weight up easy enough though.

Chins, Barbell shrugs superset
6x chins
12x 60
6x chins
12x 60
6x chins
12x 60
4x chins (Failed on 5th rep)

Cable Rows
10x 8th pin
15x 5th pin
15 x5th pin

10x 20kg russian twists
10x 20kg russian twists
10x 20kg weighted sit ups

Lunges
6x 40kg
6x 40kg
6x 40kg

Tons of energy froma being indoors too much, was feeling plyos.

5x Lunge jumps
5x lunge jumps
5x squat jumps
5x squat jumps
10x kneeling jumps to standing

Did the whole thing in what turned out to be a giant superset, with 30 seconds rest at most between sets. Felt exhausted but satisfied. Also found out I may be being banned from BAFANL ( the amateur junior league for Am. football in the UK) due to being involved with the american organisation, Football University. BAFA is sulking because players are being involved in events outside their duristiction, so to speak, So they're trying to screw us in some sort of insurance loop hole. Don't know how this will effect other British American Footballers here in the Sports log section.

[TheRealNumber2]

Just found out the first of 4 GB open trials/ all day training sessions will be taking place this coming saturday at a sports facility just outside greater London. Officially registered at DB, going for FS/SS. Starting to notice alot of water retention from creatine / bulk diet which is making my midsection more supple then i'd like. However performance > aesthetics. Will be posting workout later today. Going to have to make it a hybrid upper / lower as i was going to be 5/3/1 deadlifting on friday morning, but I'd rather have fresh legs for saturday.

[JardmanOLB]

Good luck with the trials man, going for U19's? Aren't you a running back or do you play both sides of the ball?

That's ridiculous about the FBU and the BAFA, the FBU seems like it would be helping football grow in the UK which directly benefits BAFA, plus its the best bet for any aspiring athlete to get to an American college such as Alex Jenkins did.

Wish they brought an FBU camp to Australia lol.

[TheRealNumber2]

Good luck with the trials man, going for U19's? Aren't you a running back or do you play both sides of the ball?

That's ridiculous about the FBU and the BAFA, the FBU seems like it would be helping football grow in the UK which directly benefits BAFA, plus its the best bet for any aspiring athlete to get to an American college such as Alex Jenkins did.

Wish they brought an FBU camp to Australia lol.

Thanks, and yeah it's under 19's. I play both sides FS and HB. I'm built more like a defensive back with long legs and arms, but I can pull my weight on offense too.
It's ridiculous indeed. They're effectively cutting off some of the most dedicated and talented players in the country and forcing them to choose between aspiring to play in the US or playing regualarly at home. FBU released a statement saying that IFAF, the international body that regulate BAFA initially were interested in creating links/ training coaches and all sorts of awesome stuff. Then suddenly out of the blue just completely cut them off. Some coaches/players may take them to court as BAFA are trying to claim it infringes a term on their insurance policy as I mentioned before. The GB coaches said until they here directly otherwise all FBU associates can still be involved in the team. It's all pretty messed up. BAFA are pretty useless tbh.
I've heard rumours that FBU are thinking about branching out to Japan/Australia. Considering the success they've had here I wouldn't give up hope just yet.

[TheRealNumber2]

23/01/13

Full body workout in preperation for saturday.

Dynamic Bench Press
12x Bar
10x 40
3x 60
3x 70
5x 80

Easy stuff, Can't wait till 5/3/1 week so I can smash my PR

Weighted Chin ups/ Pull ups
6x BW + 5 chins
6x BW + 5 pulls
4x BW + 5 chins
3x BW + 5 pulls
3x BW chins
3x BW pulls

20 Seconds rest between sets, first time doing weighted chins/ pulls. Will get to ten reps with 5kg before going to 10kg.

DB bench press
12x 45
12x 45
12x 45

CableTricep Overhead Pulls
8x 6th pin
8x 6th pin
8x 6th pin

Bicep Curls
10x 25

Speed Romanian Deadlifts
10x 65
10x 65
10x 65

rear delt flys
10x 20
10x 20
10x 20

25x 10 russian twists
15x 15 russian twists
15x 15 russian twists
1 1/2 minute plank

Wasn't too crazy a workout. Just keeping things ticking over for saturday, then straight back into 5/3/1 routine. May hit the bike on friday for some spring intervals as track is cancelled today due to lingering snow, get my CNS warmed up.

[JardmanOLB]

Thanks, and yeah it's under 19's. I play both sides FS and HB. I'm built more like a defensive back with long legs and arms, but I can pull my weight on offense too.
It's ridiculous indeed. They're effectively cutting off some of the most dedicated and talented players in the country and forcing them to choose between aspiring to play in the US or playing regualarly at home. FBU released a statement saying that IFAF, the international body that regulate BAFA initially were interested in creating links/ training coaches and all sorts of awesome stuff. Then suddenly out of the blue just completely cut them off. Some coaches/players may take them to court as BAFA are trying to claim it infringes a term on their insurance policy as I mentioned before. The GB coaches said until they here directly otherwise all FBU associates can still be involved in the team. It's all pretty messed up. BAFA are pretty useless tbh.
I've heard rumours that FBU are thinking about branching out to Japan/Australia. Considering the success they've had here I wouldn't give up hope just yet.

That's sweet man, I'd love to be fast enough to play FS. Yeah it's a really ****ty move for the development of the sport internationally. So the GB coaches have to go along whats ruled by the BAFA because they're a sub organisation of IFAF?

Lol if it does happen it will be too late for me, got into the sport when I was 19 and have already done 2 years of university (cuts eligibility), regardless of that I'm not fast enough to stand out. Just have to get by living vicariously through the football loggers on here and the juniors at my club!

BTW your dumbell bench press is HUGE compared to everything else you do for upper body! With that weight I'd of thought you'd be doing 110kg on the BP for 10+ reps!

[TheRealNumber2]

That's sweet man, I'd love to be fast enough to play FS. Yeah it's a really ****ty move for the development of the sport internationally. So the GB coaches have to go along whats ruled by the BAFA because they're a sub organisation of IFAF?

Lol if it does happen it will be too late for me, got into the sport when I was 19 and have already done 2 years of university (cuts eligibility), regardless of that I'm not fast enough to stand out. Just have to get by living vicariously through the football loggers on here and the juniors at my club!

BTW your dumbell bench press is HUGE compared to everything else you do for upper body! With that weight I'd of thought you'd be doing 110kg on the BP for 10+ reps!

I'd love to be tall enough to play OLB, Wanna swap? GB is run by coaches who are part of BAFA so they don't really have a choice. However they say not to take any notice for now and just take part anyway till it's all sorted out.
HaHa Yeh I know it freaks people out. My Barbell bench is severly limited by my Elbow/ Thumb injuries. It's hard to describe but horizontal grip on the bar puts it at and awkward angle. Where as with dumbells I can use a neutral grip and really get Pecs and Triceps into play which bumps it up big time. 110kg for reps is my goal on Barbell bench for the future, I recon next time I 1RM i should manage close to 100kg, so hopefully soon. If only combines used DB as a test for upper body.

[JardmanOLB]

Hahaha no thanks, though you could play MLB. Yeah well I guess that's all you can do, I'd say it will resolve itself when the majority of the clubs and players respond negatively to the news.

That's no good man, especially since you obviously have the strength to do bigger on the barbell. I know what you mean though, with dumbells you can have your wrists at any angle thats comfortable. I have a wingspan of 6'6 which is cool as its a pretty long reach but I think it makes my bench press suffer a bit, used to not touch the bar to my chest but I have to now coz the Australian testing is obviously full reps only.

[TheRealNumber2]

Just found out GB Open training tommorow outside London is cancelled due to more snow and or freezing rain tommorow. Kind of peeved because I was psyched to hit some fools properly (I don't count thud) for the first time in 5 months but at the same time I haven't been able to get out and sprint enough over the past week because of the weather, so I doubt I would be 100% speed wise. Should be rearranged in the next couple of weeks. Going to 5/3/1 deadlift, will post workout later tonight. Oh and have Indoor 3G surface training with our senior team for 2 hours on sunday, hopefully can get some film of DB/ agility drills and 5 on 5 coverag work.

[TheRealNumber2]

25/01/13

5/3/1 deadlift

Deadlift
10x bar
10x 60
5x 100
5x 120
3x 125
3x 130
3x 135

Felt good, strong went up pretty easy

Overhead Press
10x bar
5x 30
5x 40
5x 42.5

chin ups, 20 seconds rest
10 x Bw
8x Bw
6x Bw
4x Bw

Walking lunges
12x 50
12x 50
5x 50
6x 50

40 light weight Russian twists
30 sit ups with twist
40 light weight Russian twists
30 sit ups with twist
20, 10 second iso hold glute bridges

27/01/13
Senior team training, forgot cleats so i felt like a right tool and got bollocked by positional coach. However kind dad came and dropped them off half way through. Training was install at FS. DB footwork drills in helmets only and agility drills. Once I was in cleats I dominated in shuttle races and L cone drill races. Wish I could have timed myself. Was beating alot of the local Uni DB's by atleast five yards and could tell they were pissed at being shown up by a junior player lol.
Also, if anyone is interested in the FBU team etc, BenjisGridiron on youtube ( An austrian who was on the team this year and also makes football highlights) has recently uploaded an "experience" video. Look it up on his channel and check out his other vids. Some quality stuff.

[TheRealNumber2]

28/01/13

Overhead Press 5/3/1

Overhead Press
5x bar
3x 40
3x 45
3x 47.5

Speed Squats
10x bar
5x 60
5x 70
5x 80

5KG weighted chins/ pulls, 30 seconds rest
6x chins
6x pulls
5x chins
5x pulls
4x chins
2x pulls, failed

Tricep cable Pull downs
10x 8th pin
10x 8th pin
10x 8th pin

Weighted russian twistsx 40
Weighted sit ups with twistx 25
2 minute iso hold 45 degree back extension


29/01/13
Decided to go to a circuit training class at a factory based gym where I used to study Wado-Ryu Karate for 9 years (until last year) and achieved First Dan. Was hard work and got to see some old faces which was good, might make it a regular thing up until the start of the season.

Warm up, dynamic stretching.

First circuit. 50 seconds at each station, 10 seconds rest between station

15kg lunges
12kg side bends
jumping jacks
5kg med ball v- ups
15kg ATG squats
press ups
lying back extensions with leg raise
battle rope swings
Overhead tricep 12kg kettlebell extension
Glute bridges
Trampoline
Form punching holding 5kg dumbells
20 inch box jumps
15kg calf raises (I did calf jumps)
Sit ups with heavy bag hooks.
10m Shuttle runs

Second circuit completed first 5 stations, but felt horrendously sick had to take a break for 10 mins. So i did the shuttle runs at the end.

Third circuit, 30 seconds at each station, 5 seconds rest

Warm down static stretching.

Just found out GB training/ trial has been re arranged for 9th february. Can't wait.

[JardmanOLB]

Keep it up man, best of luck with the trials in 3 days!

[SKHorne]

Did you go train for Milton Keynes on Sunday? A HB from Falcons came and trained with us

[TheRealNumber2]

Did you go train for Milton Keynes on Sunday? A HB from Falcons came and trained with us

Nope that wasn't me. What was his name? I wasn't even aware Milton Keynes had a Junior team. Good to see another UK brah on here.

[TheRealNumber2]

I'm back. Changed ISP so I was without internet for a week. Felt like i'd lost a limb.

Lifted on 29th but cannot remember exactly what I did. Ended up being kind of a deload/ core session as I was feeling run down.

30/01/12
Club track workout at uni facilities. Dynamic strecthes, hip mobility, glute activation
10x starts from press up position
10x starts from turkish get ups
10x 40 yard dashes
2x 200m at 95% with 2 min rest
Cooldown jog, static stretch.

Gym membership ran out on 1st. Didn't get any money till day after, so I just did a pull up/ chin up/ hanging leg raises workout for 30 mins in buddy's garage

03/02/13

Team training. Warmup, special teams and offense install in helmets only as we were indoors. 1 on 1 Agility drill competitions, won all of them which was nice little ego boost, but can't let it get to my head. Training with the seniors in full kit. Agility ladder, shuttle runs, DB drills, 1 on 1's and 5 on 5 pass ball coverage, thud, at FS.

Stayed at till 5am at a bar in town with most of the team playing pool drinking a couple of double vodkas eating pizza and watching SB. Had to get up next at 9am. So decided gym would be better left till tuesday.

04/02/13

5/3/1 deadlift

10x bar
10x 60
5x 100
5x 110
3x 130
3x 142.5

Last set was awesome, hadn't deadlifted heavy for a while. It was a supposed to be 90% of 1RM for 1R, but I could manage another two easily. Starting the cycle again next week with 5kg added to 1RM from which all percentages are calculated. I recon by end of february I'll be pulling atleast 160 for 3 reps. I'm on course for 180 by may, if not ahead of schedule. Which is roughly 2.25 x BW

Chin up/ tricep pull down superset

10th pin x 10
10 chins
10th pin x 10
6 chins
10th pin x 10
4 chins

Barbell shrugs
10x 100
10x 100
12x 80

5/3/1 benching tommorow. Not sure how it will go, feeling positive though. Still can't wait for saturday, see alot of old friends and get balling. The new season will have officially started.

[TheRealNumber2]

Keep it up man, best of luck with the trials in 3 days!

thanks, hows the hand?