My football journal

[Jon Elway]

7/13
Weights workout

Overhead squat: 185x1, 185x2, 185x3, 185x2, 185x1
That is awesome, a big PR for me.

Deadlifts: 385x1, 400x2, 400x3, 400x2, 400x1
Good, my deadlifts have improved greatly since summer.

One legged squats 5 sets with 8 reps for each leg.

Dips: (with a dumbbell between my feet, I plan on ordering a belt)
45x5, 50x4, 50x3, 50x3, 50x3

Pullups: I have really been working on these because my pullup strength sucks.

5 sets of 3 reps

I am going into my senior year in high school and it may be my last time I put on the football pads so I am extremely dedicated to make this the best football season of my life.I do nothing to failure until my maxout day in August. Later today I'm going to go up to the feild with some of my friends and do some football drills, form run, and stretch. I'll update then.

[Fullback_45]

Goodluck bro, strong deads.

[AJ010]

Wow, you're strong man! Nice lifts!


I'm very impressed with the OH Squats!

[Jon Elway]

July 15

OK, I weight trained yesterday so I'll post it.

Powerclean: 225x3, 245x2, 255x2, 270x1, 285x1, 260x2
Best clean workout I've done in a while.

Floor press: I must first say that I am pretty low on myself because my beanch has went down alot from the beginning of summer. But whining does nothing so I'll just let anger out on the weights. I flat benched 385 at the end of may now look at my floor press.

315x2, 320x1, 325x1, 335x1 (Barley got it), 325x1

Box squat: first time doing it. I just stacked 5 45lb. plates on top of eachother.

355x3, 365x2, 385x1, 395x1, 375x2

[twista]

it's good to see somebody doing overhead squats. i swear by them.

good luck with the season!

[Fullback_45]

Great cleans bro. Lifts are looking big. Gluck this season man.

[DB15]

what is your diet like

[RiNgMaSteR]

Awesome lifts man. Especially those powercleans. Great job.

[Jon Elway]

Thanks men. I want to make this football season the best I possibly can.

To DB15: I'll just give you what a typical day is for me in terms of dieting.

Meal 1: 2 whole eggs, 2 whites, shredded wheat, veggies, turkey bacon, milk (Somtimes just an eggwhite powder protein shake)

Meal 2(Before Workout): 2 peices of multigrain bread with natty peanut butter smearded on it, milk, fruits, spinach, hardboiled egg whites

After workout have whey protein, powdered gatorade w/ creatine

Meal 3: Either Tuna, Swordfish, Salmon, 96/4 beef, chicken along with either brown rice or multigrain bread, fruit and veggies

For the next 3-4 meals I have the same thing as Meal 3 but cut the carbs out. I also usually go out and play some sport with my buds. I drink about 2 gallons of water a day. One or two days a week I have a big breakfast or a steak dinner. I also have Chipole 2 times a week.

I try to just eat all natural things.

Oh yeah before bed I have Muscle Milk.

I'll post how my workout goes tomorrow. Looking forward to my overhead pressing movement.

[AJ010]

Damn, nice floor presses and box squats!

Nice and easy on the boxes i bet

[big_baller]

You are a strong bastard!!!

**** me man what are you 18?

[Jon Elway]

Originally posted by big_baller
You are a strong bastard!!!

**** me man what are you 18?

Naw, I just turned 17. I've been training like this for about a year now so it takes time.

And UnlimitedSteel: Yup nice and easy on the boxes. Good job to you BTW, I've checked out your journal and have very good lifts for anybody much less how much you weigh.

[Jon Elway]

July 17

Oh yeah I just finished my workout today.
Snatch: Still working on tecnique but I'm proud of the progress I going. These are all one motion like it should be(ie: I don't stop for a second when I snatch it up, But I do kindof catch it in the overhead squat position.
135x2, 145x2, 155x1, 165x1(last week I fell trying to do this lol) 150x2

Jerk: 225x3, 235x2, 245x1, 255x1, 260x1, 245x1
Very good, I did 260 which is a PR for me.

Jump squats: I swear box squats helped this alot.
225x4, 245x3, 275x2, 275x3, 275x2, 275x1
I didn't think I would ever want to go this high on Jump squats but 245 was just to damn easy lol.

Speed bench
205x3 for 9sets. Good, my bench numbers are now going up.

One legged squats supersetted with pullups: My pullup strength is improving alot whisch I'm very happy with.

5 sets for 3 reps for pullups

On the one legged squats I held 2 25lb. dumbells in each hand and did 5 reps for 3 sets. I've never did it weighted before!!!

A very good workout overall, I was a little disappointed on the jerks because I thought I could handle more but I'm sure this workout will help it.

[RiNgMaSteR]

Nice snatches, im still trying to figure those out. Keep up the good work man.

[big_baller]

You had a raw bench of 385 at the age of 16?

what the hell do you yanks feed your footballers?

[DB15]

Im impressed by your one legged squats I find them very difficult with any amount of weight, great job

[Jon Elway]

Thanks, everything comes in time. I was injured earlier this year with a dislocated rib and I did alot of one legged squats then.

Originally posted by big_baller
You had a raw bench of 385 at the age of 16?

what the hell do you yanks feed your footballers?

Well I already posted my diet, lol. But I love weight training and have been doing it for about4 years now, 1 year like I am now. I guess hard work pays off.

[big_baller]

cool, I've been lifting for 2 so I hope I'm as strong as you with 4 years under my belt.

[Jon Elway]

July 20

Clean and jerk
225x3, 235x2, 245x1, 250x1, 235x2, 225x2
Pretty good. I now weigh 240, don't know whether that is good or bad.

Deadlift
365x3, 385x2, 405x2, 425x1, 405x2, 395x2
New PR on strait bar deadlift! ver pleased with my progress on this lift, it used to be my worst.

DB bench
I usually don't do this but I'll try something new.
120'sx3, 130'sx2, 140'sx1, 130'sx2
I like them.

zercher squats
135x5, 145x5, 155x5
I think this help my hip flexability pretty good.

Dips
55x5, 60x3, 60x3, 60x3, 60x2
Good, I see steady improvement on these, maybe it's because I'm losing weight.

[RiNgMaSteR]

Awesome clean and jerk man. 250 is nice.

[big_baller]

Friggin huge lifts man.

[invast]

Very strong lifts, great work.

[Fullback_45]

240 is a solid wieght bro! Deads are looking sweet, but im loveing the cleans!

[AJ010]

Thanks for the comment man! Appreciate it!

And wow dude, i dont know what to comment on! Very huge lifts! Those DB presses are HUGE! Almost my bodyweight!


Good job on the deadlift man, very nice!

[Jon Elway]

I didn't post my last two workouts because my computer sucks dammit!

Well here is todays. July26

Jerk:
225x3, 235x2, 265x1, 255x1, 245x1, 225x2
Good, I like the steady improvements on my overhead presses.

Front squat:
275x3, 295x2, 295x2, 275x3
It's kind of hard, first time I've done these in a while. I had it in the clean position by the way.

Floor press:
295x3, 315x2, 335x1, 345x1, 325x2, 295x3
Still not what it was before but it is getting better.

Jump squats:
225x3 for 5 sets
Help my VJ

BB rows:
275x3, 285x3, 295x2, 285x2
Good, haven't done these in a great while.

Weighted dips:
55x3, 60x3, 60x3, 60x3
The most weight I've done up to this point.

I'm going to test my maxes on Bench, Squat, Clean, and Deadlift in about 2 weeks with my football team. Also our 40, 20, VJ, SLJ, and 5-10-5 agility will be tested. I'm exited about this because I've been working hard and plan on breaking some PR's.

[big_baller]

Your lifts are crazy.

Have a few guesses what your test results would be like, and then we'll see how you went.

[deowal]

this guys a beast

[Jon Elway]

Originally posted by big_baller
Your lifts are crazy.

Have a few guesses what your test results would be like, and then we'll see how you went.

Ok I'll put what I'm going for.
Powerclean: 310
Squat: 475
Bench: 365
Deadlift (hexbar): 525

VJ: 33.5
SLJ: 9'4''
40 (laser timed): 5.05

Thanks for the comments fellows. I'm taking today off (July 27)

[Jon Elway]

July 28
Snatch:
135x2, 145x2, 155x2, 155x2, 155x1
Pretty good, tecnique is getting better and better.

DB press:
130'sx3, 140'sx2, 140'sx2, 140'sx2, 130'sx2
I liked this, Haven't done this good in months on a bench pressing movement.

Romanian deadlifts: Could you guys clarify what this is. What I did was basically a one legged SLDL with a dumbell in the opposite hand of the working leg.

60x5, 80x5, 90x5, 90x5

Pullups:
5 sets of 4 pullups

Zercher squats:
135x5, 155x5, 155x5, 155x5

Good workout. Yesterday was my first off day in a while and I ate alot and watched my new DVD.

[DB15]

zercher squats are performend on your knees yes?