B.E.A.S.T. - thenewguy23's Workout Log III

[thenewguy23]

I have seen any number of Australians manage the move to college and to the states. In fact, Jesse Williams came out of the competition I used to play in in Queensland.

You certainly have the physical tools. And with training for several years, you'll manage the athleticism of some of the players. Be warned, though, it's a tough road to hoe for people who don't play in the states. Unis know you haven't had the standard of competition they have and consider that with your tapes.

Absolutely, and I'm going to work my ass off. I don't know why but over the past few days I've been much more motivated, I'm trying my best to get better everyday. If I can get a good highlight tape, great physical credentials and more importantly shine at these combines where coaches actually go to and scout then I believe I have an opportunity. Now is the beginning and I guarantee this time next year I will be much closer to making that opportunity a reality.

[LegitSalsa]

Than goodluck man!

I'll make sure to watch this log!

[thenewguy23]

Than goodluck man!

I'll make sure to watch this log!

Thanks a lot man, my big step closer though will be whether I get to play junior level next year. If I do and I ball out then I'll get looks from the European team and will get to play internationally. In the short term though, I have training tomorrow and will see whether I can play in the championship game

And I have still been lifting and sprinting, just haven't posted. Will be doing some plyometrics before training tomorrow and will be lifting on Friday as well as doing a sprint session. What do most of you guys do in your sprint session? I'm trying to mix it up as I just do sprint variations and cornerback drills

[LegitSalsa]

When I was healthy, I did a lot of the drills in on the website I posted, but changed the backpedaling part to only around 5 yards to be more realistic. I counted them as speed/agility because of the direction changing and the 10 yard sprint after each drill.

[thenewguy23]

When I was healthy, I did a lot of the drills in on the website I posted, but changed the backpedaling part to only around 5 yards to be more realistic. I counted them as speed/agility because of the direction changing and the 10 yard sprint after each drill.

Ok thanks. I'm also trying to work on top end speed so hopefully next year I can run a blazing 40 when I go to combines

[LegitSalsa]

You'll probably do these at combines:

185 bench for max reps
40 yard dash
20 yard shuttle
3 Cone/L drill

So, it might be worth doing something like this:

3x Rotation of the 40/shuttle/L drill
5x Movement working on the above
8x Rotation of the cornerback drills

Also, the 40 is really about the start more than anything. The guys with the fastest acceleration always have good 40s, but guys with great top end speed don't always...

[thenewguy23]

You'll probably do these at combines:

185 bench for max reps
40 yard dash
20 yard shuttle
3 Cone/L drill

So, it might be worth doing something like this:

3x Rotation of the 40/shuttle/L drill
5x Movement working on the above
8x Rotation of the cornerback drills

Also, the 40 is really about the start more than anything. The guys with the fastest acceleration always have good 40s, but guys with great top end speed don't always...

Thanks for the advice man, you deserve more reps, it's like every time I go to rep you I need to spread some around. Will definitely rep once I can though.

Had training today, left calf is sore as a bitch and I can't lift Friday or Saturday due to a wedding. Going to finally do some of the stuff from twice the speed and also run some 15yd sprints if I can get my calf to stop playing up.

Also played CB this time, locked down everything I saw, gave up one pass though since my linebacker ran into me because of a crossing route.

Weight is also going up and I'm at 168lbs in the morning. I want to get to 175lbs and do a body recomp and get back to a 10/ sub 10 body fat, once I do that I will do a very slow bulk back to 175-180 and stay as lean as possible. Hopefully I can grow a bit too

[thenewguy23]

20/8/13

Tuesday - Workout

Nice workout, my squat isn't going up like I want it too though and my bench is stalling, trying to break through the plateau.

Bench Press

40kg x 8, 50kg x 5, 60kg x 3, 70kg x 3, 77.5kg x 3, 70kg x 6, 60kg x 6

Solid, was hoping to go for a 3RM of 82.5kg but didn't have it in me. Might go back to linear progression rather than ME sessions.

Squat

60kg x 5, 70kg x 3, 80kg x 3, 90kg x 3, 95kg 2x3

Decent... Want to hit 3 plates soon though.

Pull Up

3 x 6

Shoulder Press

Light weight with dumbells. Did 12kg 3x8

Summary

Ok workout, not getting all the exercises I want to do in though so my rest will have to decrease

[Y2G023]

Good to see that you have gotten more motivated as the program has gone along. Keep it up! I'm looking forward to hearing what you can accomplish.

[thenewguy23]

27/8/13

Tuesday - Workout

Ok so I've only been able to lift twice a week lately, need to convince my parents I'm not training too much! I have a nagging wrist injury so I haven't benched in a while but my weight and strength in other exercises have increased and I'm sitting at roughly 173lbs, I want to keep bulking until I hit my strength goals and then will do a body recomp to decrease body fat.

Squat

135lbs x 5, 155lbs x3, 165lbs x 3, 185lbs x 3, 205lbs x 3, 215lbs 3x3

Steady progression another 5lbs added

Pullup

5x5
Wrist was bugging me during this

SLDL

135lbs 3x10

Lunges

14kg 2x8

Finished with some shrugs and bicep curls.

Summary

Ok workout, training in Thursday was good, I played both ways and coach said he was very impressed. Scored a 50yd td run, caught a few passes and locked down all recievers. Trying to get my dad to take me to the field so I can do some speed work and then lift on Sunday.

[thenewguy23]

I lifted on Tuesday of this week and will also be tomorrow, my weight dropped to 168.8lbs today!! School really messes stuff up. Have been progressing on squats nicely, 220lbs 3x3 last session, another 5lbs added.

Also dunked a dodgeball today! Getting close to basketball but I still need to work, I also have rugby training on Monday and a match on Saturday to start the season!

[thenewguy23]

I'm still here, wrist has been playing up and haven't been able to workout properly lately. I hit 255lbs x 3 on the box squat and dunked another volleyball in the past week to keep you guys up date

[ByronKelly]

I'm still here, wrist has been playing up and haven't been able to workout properly lately. I hit 255lbs x 3 on the box squat and dunked another volleyball in the past week to keep you guys up date

Nice man. Keep it up.
Have you went to physio for the wrist? I'de recomend it. I go for every little ach and pain that isnt DOMS or a bruise. Its hugh pre-hab.

[thenewguy23]

Nice man. Keep it up.
Have you went to physio for the wrist? I'de recomend it. I go for every little ach and pain that isnt DOMS or a bruise. Its hugh pre-hab.

Booked appointment yesterday, funny enough though it seems to already be feeling better thanks to the icing to my wrist I was doing yesterday

[ByronKelly]

Booked appointment yesterday, funny enough though it seems to already be feeling better thanks to the icing to my wrist I was doing yesterday

Yeah, if its something like tendinitis, then Ice will be a big help. But the physiotherapist will provide other forms of treatment to speed things up, and will be able to confirm what it is.

[thenewguy23]

Update:

- Wrist almost 100%, Will resume lifting Tuesday, 3 days per week (4-5 if you include little school gym sessions)
- New lifting program in the works. Will start with a 3-4 week hypertrophy and endurance phase.
- Sprinting 2 times intensely per week, will sometimes
- Plyometrics 1-2 times per week
- Looking to add lean mass to my frame and eventually do a body re-composition before summer
- Basketball training is once per week with occasional matches and this is the same for rugby

Thanks to everyone following the thread, can't wait until I can get back to lifting and training the way I want to. And now I'm a lot more careful, a big reason why I had such a long wrist injury was due to not letting it recover, there were countless times where I went to rugby or basketball or even the gym and it simply got worse. Lesson learned, now it's all about getting back to where I was and progressing.

[thenewguy23]

Update:

- Wrist almost 100%, Will resume lifting Tuesday, 3 days per week (4-5 if you include little school gym sessions)
- New lifting program in the works. Will start with a 3-4 week hypertrophy and endurance phase.
- Sprinting 2 times intensely per week, will sometimes
- Plyometrics 1-2 times per week
- Looking to add lean mass to my frame and eventually do a body re-composition before summer
- Basketball training is once per week with occasional matches and this is the same for rugby

Thanks to everyone following the thread, can't wait until I can get back to lifting and training the way I want to. And now I'm a lot more careful, a big reason why I had such a long wrist injury was due to not letting it recover, there were countless times where I went to rugby or basketball or even the gym and it simply got worse. Lesson learned, now it's all about getting back to where I was and progressing.

Been working out in school gym but have not trained in the actual gym or sprinted due to basketball matches constantly cropping up. I'm planning to sprint and lift either today or tomorrow and have a basketball game tomorrow. My team is currently 1-1 this year. I've also been talking to my dad about going to America this summer for some American football camps as my family know I want to study in America and that getting an athletic or academic scholarship is the best way forward so I've really been hitting the books lately

[thenewguy23]

Played rugby game today, lost 31-7 coming of a 34-17 win the game before. Made some pretty good hits on bigger kids and played a solid defensive game. Sore as hell and am recovering today. Hope to do some plyos on Monday and lift on Tuesday

[thenewguy23]

Been playing a lot of basketball recently. Crazy thing is that my weight was at 166lbs today! Not too worried and plan to get to maybe 180-183 by march/April and then make.p my cut to lose bodyfat

[thenewguy23]

Been off this for a while, basketball has taken up some time and I recently bruised my palm and have been out of the gym. On the plus side I am very close to dunking and am still doing plyometric workouts

[krakkerz]

What's going on with your training? The public demand answers!

[thenewguy23]

What's going on with your training? The public demand answers!

Well I'm currently reloading after finally getting back to the gym consistently after about 5 weeks. Luckily strength hasn't dropped drastically but the numbers are nothing special so I haven't posted.

100% recovered from wrist injury but seemed to have bruised my palm, still plan to lift/run tomorrow and start american football in about 4-5 weeks.

I have been in contact with the head coach of the National Team and he said he will inform me when there will be trials. I have also been working out what american universities I would like to go to and plan to sit the SAT in October. Dependant on how my upcoming season/season playing internationally my parents have agreed to take me to some prospect camps as we will be in America in the summer of 2015.

Currently trying to drop some bodyfat from the inactivity period but I haven't seemed to have lost too much explosiveness etc.

My current regime is to lift 3 times per week and sprint 1-2 times up until the season starts. Will hopefully be filming the season and collating film for a highlight video.

Thanks for the support krakkers!

[90Dec]

16 years old! Amazing. The world is at your feet lad.

[thenewguy23]

16 years old! Amazing. The world is at your feet lad.

Thanks a lot for the support! Matching up with these kids in the states is the hard part, i just have to keep working

[krakkerz]

Well I'm currently reloading after finally getting back to the gym consistently after about 5 weeks. Luckily strength hasn't dropped drastically but the numbers are nothing special so I haven't posted.

100% recovered from wrist injury but seemed to have bruised my palm, still plan to lift/run tomorrow and start american football in about 4-5 weeks.

I have been in contact with the head coach of the National Team and he said he will inform me when there will be trials. I have also been working out what american universities I would like to go to and plan to sit the SAT in October. Dependant on how my upcoming season/season playing internationally my parents have agreed to take me to some prospect camps as we will be in America in the summer of 2015.

Currently trying to drop some bodyfat from the inactivity period but I haven't seemed to have lost too much explosiveness etc.

My current regime is to lift 3 times per week and sprint 1-2 times up until the season starts. Will hopefully be filming the season and collating film for a highlight video.

Thanks for the support krakkers!

Keep it up. I really look forward to seeing you be successful!

[thenewguy23]

27/4/14

Sunday - Workout

Deloading at the moment, trying to get my strength back.

Bench

50kg 2x5
55kg x 5
60kg 3x5
Going to do simple 3x5 linear progression till I can hit 2 plates

Deadlift

70kg x 3
80kg x 3
100kg x 1
110kg x 1
130kg x 1
140kg x 1

Front Raises

12.5kg 3x10

Pull Up

3 x max

[size=+2]Track Work/size]

3 x 40yds
2 x 20yds bounding

Summary

Ok workout, hope to get back at it on Tuesday !

[thenewguy23]

Been on hiatus, won't be back to the grind until the 19th of June because of exams. After that I have 10 weeks off school to put in some major work

[thenewguy23]

Played a game today.

Won 54-6, shut down my receiver and made 7 tackles, sister wasn't there to film but the next game is 20th of July. Will start to update daily and see where I'm at. At the moment I don't know what to do with my weight, currently at about 165lbs and I still want to gain strength I just want to decrease bodyfat percentage as well!

Thinking of cutting till I'm sub 10% and then bulking till next summer so I barely gain any fat and am in D1 shape if I go to any camps

[krakkerz]

Played a game today.

Won 54-6, shut down my receiver and made 7 tackles, sister wasn't there to film but the next game is 20th of July. Will start to update daily and see where I'm at. At the moment I don't know what to do with my weight, currently at about 165lbs and I still want to gain strength I just want to decrease bodyfat percentage as well!

Thinking of cutting till I'm sub 10% and then bulking till next summer so I barely gain any fat and am in D1 shape if I go to any camps

Good to see you making good on your hard work.

[thenewguy23]

Good to see you making good on your hard work.

Thanks, I appreciate it man. I'm just trying to do the best that I can.