MPow12 2013 College Football offseason workout

[MPow12]

3/4/13

Hang snatch : 6x3
worked up to 135

Bench Press: 5, 4, 3x3
205, 225, 235, 265, 285
last set repped 5 times

Neutral grip pull ups : 3 x AMAP

DB incline bench: 4x6
60,70, 75, 80

Tricep Pushdowns: 4x6
80, 80, 80, 80

DB bent over row: 4x6 each arm
90, 90, 100 ,100

Band pull-a-parts: 3x15

Ab Variation: 3 sets
30, 20's, 10
30 - Toe touches
20 - Rotationals
10 - V-ups

TOTAL WORKOUT TIME : 1 HOUR

[kylemonhollen]

Thanks bro. I appreciate it

[MPow12]

Tuesday 3/6/13

Speed squat with bands: 6x3
145, 155, 165, 175, 205 , 205

Shrugs: 4x12
225, 225, 225, 225

Kettle bell swings: 4x15
55, 55, 55, 55

Glute Ham raise: 3x6
25, 25, 25, 25

Max Machine punches: 10 x 5
fast hands, violent punches

Single Leg Squat: 4 x 6 each leg
45, 50, 60, 60

Hip Flexor workout: 3 x 1 min total
Flutters
In and Outs
In out arounds

TOTAL WORK OUT TIME : 1 HOUR

[MPow12]

3/6/ 13

Push press: 3, 3, 2, 2, 1, 1
175, 185, 205, 215, 230, 230

Incline bench : 5, 4, 3, 3, 3
185, 190, 205, 215, 230
last set repped 5 times

Bench dip: 3 sets AMAP
80 total

Band pull aparts: 2 x 10 with partner

Lat pull downs {super set} Low row : 4 x 6
130, 140, 150, 150
120, 130 , 140, 140

Stability ball bench: 10, 8, 6, {to failure}
10- 80
9- 85
6- 85

SKull crushers with close grip press: 3x8/ 3x10
75, 85, 85

AB Variation
Scissor Abs: 3 x 15, 20
right leg up, left leg at 6 inches to the ground: 15
left leg up, right leg at 6 inches to the ground: 15
both legs up : 20
(similar to V-ups, just alternating legs)

TOTAL WORKOUT TIME: 1 HOUR

[kylemonhollen]

Hey man I gotta question. What was your bench going into college?

[MPow12]

Hey man I gotta question. What was your bench going into college?

335, I have had to rebuild my strength in my chest becuase of my sophomore year I tore my AC joint In my shoulder I'm just now getting back to full strength at 345

[kylemonhollen]

Thanks bro I was just curious cause 345 is so freaking strong for a WR. I mean I'm going in as a inside linebacker and I only bench 275!

[hyperdunk1]

Few questions:

What is your opinion on full squats?

Do you do kettlebell swings and hip thrusts for speed training?

also legit 4.19?

[KGD54]

Few questions:

What is your opinion on full squats?

Do you do kettlebell swings and hip thrusts for speed training?

also legit 4.19?

Multiple experts say it is closer to a mid 4.3. One NFL scout said his watch never was below 4.3. Still impressive speed though!

[MPow12]

Few questions:

What is your opinion on full squats?

Do you do kettlebell swings and hip thrusts for speed training?

also legit 4.19?

If you aren't fully squatting your arent getting a serious workout .. I prefer having a better range of motion and full squats are the only way to go, gives better explosion out of the hole.

Fast, quick hips and a strong core is where your speed comes from and I'm an honest believer that those workouts give great explosive power in your core and hips

[MPow12]

No workouts this week for me .. It's our one week out of the weight room and off of working out in the offseason

Happy spring break !

[kylemonhollen]

Enjoy your spring break brother

[coffeeffree]

Hey man! I'm really impressed with all your stats and hard work. I have started playing rugby recently but I am not quite at the lifting stages you are at or have the vertical or speed that you have. Would you recommend doing what you do pretty much to get to try to obtain similar stats? Have a good spring break!

[MPow12]

Enjoy your spring break brother

thanks man it was a good one time to hit spring ball and the weight room again !

[MPow12]

Hey man! I'm really impressed with all your stats and hard work. I have started playing rugby recently but I am not quite at the lifting stages you are at or have the vertical or speed that you have. Would you recommend doing what you do pretty much to get to try to obtain similar stats? Have a good spring break!

in my lifting stages to get bigger, I did more chest and arms than we do but i reccommend this workout, makes you very fast and explosive !

[MPow12]

Monday 3/18/13

Had a great spring break! but now that we start spring ball, our lifting schedule changes week to week and we arent in the weight room consistently, but we will be back on track after spring practice !

Power Clean: 3x3
185 200 214 228 228

Back sqaut: 5, 3, 1, 5, 3
165 245 295 330 330

Stability DB bench: 3x8
65 75 75

Skull crushers: 3x8, with 8 presses
75, 75, 85

Manual Rear Delt: 2 sets

Low Cable Row: 3x8
140 140 140

Core Stabilization: front, left, right
front: 1 min
left: 30 min
right: 30 min

TOTAL WORKOUT TIME : 1 HOUR

[MPow12]

Monday 3/18/2013

I think to day Ill post what my current workout stack is


Protein:
MRM metabolic whey/ fitness pro super whey - day time protein
Muscle tech Phase 8 - night time, before bed protein

Creatine:
Optimum nutrition micronized creatine
Promera conret creatine

BCAA:
Formutech Nutrition Endurance BCAA plus

I currently am logging this product for Formutech Nutrition here is the link
http://forum.bodybuilding.com/showth...post1041531073

Vitamins:
GNC Mega Men Sport

Fish oils: Optimum Nutrition

Pre-workout:

I am not a big fan of pre workouts, kinda got burned out on them but i take them occasionally
I currently have in my possession:
Muscle tech Neurocore
Muscle Pharm Assault
Usp Labs Jack3d Micronized

[MPow12]

Tuesday 3/19/2013

Off Day no practice or weight lifting, hit the gym tomorrow!

[MPow12]

Wednesday 3/20/2013

Push Press: 6x3
166 180 191 204 204

Incline Bench: 5, 3, 1, 5, 3
115 166 200 225 225

Pull-ups: 3 sets AMAP
15 12 10

Single leg split Squat: 3x6 [each leg]
50 55 60

Kettlebell Snatch: 3x5 [each arm]
55 55 55

Stability Ball Leg Curl: 3x10

Manual kneck: 4 ways x 10

Ab Variation: 3 sets - 10lb weight

Toe Touches - 30
Ab rotationals - 20
V-Ups - 10

TOTAL WORKOUT TIME: 1 HOUR

[hyperdunk1]

Any advice on how to maintain/gain strength on a cut? I know i have some good potentials to explosiveness, since i can full paused squat 330 on a good day for my weight of 178, but i'm at like 23% BF.

[MPow12]

Any advice on how to maintain/gain strength on a cut? I know i have some good potentials to explosiveness, since i can full paused squat 330 on a good day for my weight of 178, but i'm at like 23% BF.

It's almost impossible, during a cut you are trying to lose fat but keep adequate macronutrients too just keep your muscle. The most common thing to do is bulk and then cut all the weight off and then repeat .. When you are bulking you are eating everything and when you cutting you are pretty much hanging on for dear life to try to get your macro in for your muscles to be sufficed.. So I say bulk and then cut it off man .. That's what I do .. For cutting I use a carb cycle diet

[MPow12]

Thursday 3/21/13

No workouts or training to day, BCAA and recovery day! First Spring practice TOMORROW !!

[MPow12]

Friday 3/22/13

Practice Today, Saturday, and Monday.. IN THE WEIGHT ROOM TUESDAY !!

[MPow12]

Tuesday 3/26/13

IN the weight room!

Hang clean: 6x3
176 190 203 217 217

Speed Squat with Bands: 6x3
155 155 155 170 170 170

2 Board bench press: 5, 3, 1, 5, 3
155 230 275 305 305

Rack Pull: Under hand/ 3x AMAP
30 15 14

Barbell curl {super set} Band curl : 3x8
65 65 65

Hip Circuit: Hip groin movement x2

Core: Stabilization x2
Front 1 min
Left 45 sec
Right 45 sec

TOTAL WORKOUT TIME: 1 HOUR

[MPow12]

NO weight room training for the rest of the week, practice Wednesday and Thursday and we are off for easter weekend. We will be back in the weight room next week building up to regular work outs again. Happy good friday and have a good easter ... JOHN 3:16

[MPow12]

Spring practice yesterday and IN the weight room today, will post workout after!

[MPow12]

Tuesday 4/2/13

In the workout facility two times this week, we have two weeks of spring ball left and will be getting back in the weight room more and more!

Power Clean: 3x3, 3x2
170 200 214 228 242 257

Box Squats: 6x3
200 216 231 246 262 262

DB Incline bench: 3x8 Alternate reps
65 70 70

Skull Crushers: 3x8
70, 75, 85

Band Pull aparts: 3x12 Controlled Reps

Wide Grip Pulldown: 4x8
130 140 150 150

Core Stabilization: 2 sets
Front : 1 min
Left: 45 sec
Right: 45 sec

TOTAL WORKOUT TIME: 1 HOUR

[MPow12]

Thursday 4/4/13

Practiced yesterday and in the weight room today

Hang snatch: 3x3 3x2
work up to 135

Rack press: 5, 3, 1, 5, 5, 3
149 186 225 250 255 255

Pull ups: underhand 3 x AMAP
15 15 15

Single leg DB RDL: 3x 6 (each leg)
50 55 60

KB Swings: 3x15
55 55 55

Reverse Hypers: 3x15

Manual neck: 1x10

Scissor abs

TOTAL WORKOUT TIME: 1 HOUR

[MPow12]

Monday 4/8/13

In facility workout today and practice tomorrow, back in the weight room on tuesday!

Clean pull: 3x3 2x2
204 235 251 266 282 282

Back squat: 5, 3, 1, 3, 5
208 260 312 347 312

Standing Db overhead press: 3x8
45 50 55

Barbell curl: 3x8
65 85 95

Partner Band Scarecrows: 2x10

Db low row: 3x8 each arm
95 95 95

Core stabilization: 2x10
middle- 1 min
right- 1 min
left- 1 min

TOTAL WORKOUT TIME : 1 HOUR

[MPow12]

Wednesday 4/10/13

IN the weight room today, day off tomorrow and practice friday and saturday! last week of spring practice next week then consistently in the weight room for the enxt three months!!!

Hang clean: 3x3 3x2
162 190 203 217 230 244

Bench press: 5, 3, 1, 3, 5
175 220 263 295 263

Rack pulls: 3x AMAP
25 15 10

Single leg split squat: 3x6 (each leg)
50 55 60

Kb snatch: 3x5 (each arm)

Stability leg ball curl: 3x10 (each leg)

Manual kneck: 1x10

Ab circuit: 2 sets
30 toe touches
20 rotationals
10 v-ups

TOTAL WORKOUT TIME: 1 HOUR