PCFootball24's Journey to Freshman Football

[sackman30]

Thanks for the help man. Repped

EDIT: I'm on spread for you. I'll rep you as soon as I can

no problem man glad to help

[PCFootball24]

Week 9

Friday

Squat
100x5
125x5
152.5x5
177.5x5
207.5x3
152.5x8

Bench
65x5
80x5
95x5
112.5x5
130x3
95x8

Power Clean
50x5
65x5
75x5
87.5x5
102.5x3
75x8

Dips
BWx5
BWx5
BWx5

BB Curls
50x8
50x8
50x8

Overhead Tricep Extensions
35x8
35x8
35x8

Thoughts
This was my 1st time doing real dips. It was a really good workout. I’m going to start doing plyos next Saturday to increase my vertical for basketball, my goal is to grab rim with two hands before school starts, I can touch the rim with one hand now.


Song of The Day

[PCFootball24]

During my basketball game last night, I got a perfect approach to the basket on a fast break and almost dunked. Everyone said I was only an inch away from throwing it down. I think I'll be able to grab rim with both hands (without an approach) within a couple of months

[moose45]

Dude good stuff...I remember the first time I dunked a volleyball back when I used to play basketball. :P
Get those new stats in, I'm looking forward to see the progress.

[PCFootball24]

Week 10

Monday

Squat
105x5
130x5
155x5
180x5
207.5x5

Bench
65x5
82.5x5
97.5x5
115x5
130x5

Power Clean
50x5
65x5
75x5
90x5
102.5x5

Back Hyperextensions
BW+45x10
BW+45x10

Weighted Sit-Ups
BW+25x10
BW+25x10
BW+45x10
BW+45x10

Thoughts
I have lots of stuff to talk about today. During football I ran a 4.92 and a 4.93 in the 20 yard shuttle, which is decent I guess. I really need to work on technique. After my workout I foam rolled for the first time, it felt really good. And in the car on the way home I mentioned Joe DeFranco in front of my mom, surprisingly she had heard of him. That's very good for me, because I want to train with DeFranco in the summer of 2011, and it'll help me that she already knows that's he's legit.

Song of The Day

[PCFootball24]

Dude good stuff...I remember the first time I dunked a volleyball back when I used to play basketball. :P
Get those new stats in, I'm looking forward to see the progress.

Thanks moose. I'll be bench and squat maxing with the team this Wednesday and Thursday, and I think we're doing 40s and vertical tomorrow.

[PCFootball24]

Week 10

Wednesday

Squat
105x5
130x5
155x5
155x5


Push Press
57.5x5
70x5
82.5x5
92.5x5


Deadlift
160x5
190x5
222.5x5
255x5


Sit-Ups
BWx15
BWx15
BWx15

Thoughts
First of all, I got 150x4 at school today for bench. 2nd highest in school behind a kid that only benches. I'm pissed that my gym doesn't have a trap bar. I'm seriously considering getting a home gym just for that. *This was my first workout with music in awhile, felt good. And I've decided if I plateau on 5x5, I'll do a WS4SB program. It'll have elements of each program to fit me.

Song of The Day

[moose45]

Did ya test anything?

[PCFootball24]

Yeah, I got 150x4 on bench, 5.2 40 yard dash, and we are squat maxing tomorrow. Going for 235x5

[PCFootball24]

Today in football we squat maxed, and I got 235x6. 3rd highest in the grade, I'm only behind two 200 lbers

[sackman30]

Today in football we squat maxed, and I got 235x6. 3rd highest in the grade, I'm only behind two 200 lbers

good job man hard work pays off if you ever feel like slacking just remember that somebody your gonna face is working hard

but congrats on the max keep plugging away

[PCFootball24]

good job man hard work pays off if you ever feel like slacking just remember that somebody your gonna face is working hard

but congrats on the max keep plugging away

Thanks man

[PCFootball24]

Week 10

Saturday

Squat
105x5
130x5
155x5
180x5
215x3
155x8

Bench
65x5
82.5x5
97.5x5
115x5
135x3
97.5x8

Power Clean
50x5
65x5
75x5
90x5
105x3
75x8

Dips
BWx5
BWx5
BWx5

BB Curls
50x8
50x8
50x8

Standing Tricep Extension
35x8
35x8
35x8

Thoughts
I couldn’t go to the gym yesterday cuz my mom made me go to the stupid middle school graduation party at my school. It ended up being pretty good that I went today though, I saw Michael Irvin at the gym.


Song of The Day

[sackman30]

damn pretty cool seeing michael irvin

[PCFootball24]

damn pretty cool seeing michael irvin

Yeah man, I've seen him once or twice before too. He lives pretty close by

[PCFootball24]

Picture with Michael Irvin

[PCFootball24]

Week 11

Tuesday

Squat
135x5
135x5
135x5
185x5
215x5

Bench
95x5
95x5
95x5
115x5
135x5

Power Clean
85x5
85x5
85x5
85x5
105x5

Back Hyperextensions
BW+45x8
BW+45x8

Weighted Sit-ups
BW+25x12
BW+25x12
BW+25x12
BW+25x12

Thoughts
Ok, so the reason the weights are all screwed up is because my mom took my phone away, so I couldn’t look at the program while I lifted. I got into a fight with her cuz she thought whey gives me kidney stones, which is also why I couldn’t lift yesterday. Anyway, I just worked up to the weight I was supposed to do. Hopefully I’ll have my phone back before the next workout.


Song of The Day

[essential222]

Week 11

Tuesday

Squat
135x5
135x5
135x5
185x5
215x5

Bench
95x5
95x5
95x5
115x5
135x5

Power Clean
85x5
85x5
85x5
85x5
105x5

Back Hyperextensions
BW+45x8
BW+45x8

Weighted Sit-ups
BW+25x12
BW+25x12
BW+25x12
BW+25x12

Thoughts
Ok, so the reason the weights are all screwed up is because my mom took my phone away, so I couldn’t look at the program while I lifted. I got into a fight with her cuz she thought whey gives me kidney stones, which is also why I couldn’t lift yesterday. Anyway, I just worked up to the weight I was supposed to do. Hopefully I’ll have my phone back before the next workout.


Song of The Day

Haha nice workouts bro, lol'd at your unaware mum, ask her if chicken and steak gives you kidney stones too because they are the same thing as the whey.

[PCFootball24]

That's exactly what I said, she replied that whey is synthetic. I tried to explain that whey comes from milk, but of course she didn't listen

[PCFootball24]

Week 11

Thursday

Squat
105x5
135x5
160x5
160x5

Push Press
60x5
72.5x5
85x5
95x5

High Pulls
67.5x5
80x5
95x5
107.5x5

Pull Ups
BWx3
BWx2
BWx2

Sit-ups
BWx20
BWx20
BWx20

Thoughts
I got my phone back so I could do a real workout. I’m adding in pull ups on Wednesday from now because they need major work. I’m also doing high pulls instead of deadlifts so I can get more explosive. The last day of school is tomorrow, and over the summer I’ll be adding in either a plyo or conditioning session every Saturday.


Song of The Day

[PCFootball24]

Week 11

Saturday

Squat
105x5
132.5x5
160x5
185x5
217.5x3
160x8

Bench
65x5
85x5
100x5
117.5x5
137.5x3
100x8

Power Clean
50x5
65x5
80x5
90x5
107.5x3
80x8

Dips
BWx5
BWx5
BWx5

BB Curls
50x8
50x8
50x8

Standing Tricep Extensions
45x8
45x8
45x8

Thoughts
I had a party last night and didn’t sleep until 2 and woke up at 8. This was a pretty good workout on 6 hours of sleep. I’m going back to the normal Monday/Wednesday/Friday schedule next week with plyos on Saturday. My vertical has already gotten higher just from all of the squatting, so the plyos should really help.


Song of The Day

[PCFootball24]

I went to my friend's football trainer today and just worked on routes and catching. My friend is gonna be quarterback next year at our school, so it's good that we're working together. 7 on 7 starts on June 17th, so I'll get a good idea of who I'm up against then. I'm really confident that I'll be starting both ways next year, the biggest guy I've seen from the school I'm going to next year is about 6' 150 lbs.

[Eaglepride03]

I went to my friend's football trainer today and just worked on routes and catching. My friend is gonna be quarterback next year at our school, so it's good that we're working together. 7 on 7 starts on June 17th, so I'll get a good idea of who I'm up against then. I'm really confident that I'll be starting both ways next year, the biggest guy I've seen from the school I'm going to next year is about 6' 150 lbs.

good **** man. My school started 7 on 7s about a month ago and just finished a 7 on 7 tournament this past Friday. Playing in 7 on 7 games only makes me want to suit up and get ready to use the pads even more. But I can see you're going to be strong as hell if you keep working. good **** man, good ****.

*Also, can you maybe tell me how to do the format for your log? I like it a lot, and I currently have a log as well. I would like to use it if that's cool with you.*

[PCFootball24]

good **** man. My school started 7 on 7s about a month ago and just finished a 7 on 7 tournament this past Friday. Playing in 7 on 7 games only makes me want to suit up and get ready to use the pads even more. But I can see you're going to be strong as hell if you keep working. good **** man, good ****.

*Also, can you maybe tell me how to do the format for your log? I like it a lot, and I currently have a log as well. I would like to use it if that's cool with you.*

Thanks man. I'm so pumped for this season. And send me a private message with your email address in it, I'll email you the format for my log.

[PCFootball24]

Week 12

Monday

Squat
110x5
135x5
165x5
190x5
217.5x5

Bench
70x5
85x5
105x5
120x5
137.5x5

Power Clean
55x5
65x5
80x5
95x5
107.5x5

Back Hyperextensions
BW+45x10
BW+45x10

Russian Twists
10
10
10
10

Thoughts
I killed the weights today. I have many weeks of PRs ahead of me


Song of The Day

[PCFootball24]

I also went with another QB (from the public school I would be going to) to his coach today. His coach used to be the QB for Texas A&M, and he absolutely loved me. He kept talking about my size and hands, feels good man. I'm doing some early morning conditioning tomorrow cuz I was tired as hell after an hour of running routes. I'll probably be going to the Michael Johnson Performance Center to practice routes with my QB for next year (the one I practiced with last time) on Wednesday. This summer is gonna be kickass.

[moose45]

I also went with another QB (from the public school I would be going to) to his coach today. His coach used to be the QB for Texas A&M, and he absolutely loved me. He kept talking about my size and hands, feels good man. I'm doing some early morning conditioning tomorrow cuz I was tired as hell after an hour of running routes. I'll probably be going to the Michael Johnson Performance Center to practice routes with my QB for next year (the one I practiced with last time) on Wednesday. This summer is gonna be kickass.

Thats one of the best things you can do. Get to know your QB, and he will get to know you. Good luck this season man. So pumped!

[PCFootball24]

Thats one of the best things you can do. Get to know your QB, and he will get to know you. Good luck this season man. So pumped!

Yeah it's really helping me out. Good luck to you too

[PCFootball24]

Week 12

Wednesday

Squat
110x5
135x5
165x5
165x5

Push Press
60x5
75x5
85x5
97.5x5

High Pulls
70x5
82.5x5
97.5x5
110x5

Pull Ups
BWx3
BWx2
BWx3

Sit-ups
BWx20
BWx20
BWx20

Thoughts
So I walk into the gym today, ready to do work, and I see that all three power racks are taken with people doing quarter squats with ONE PLATE. I had to wait for 20 minutes while they finished, and I whored the power rack the rest of my workout.


Song of The Day

[PCFootball24]

Week 12

Friday

Squat
110x5
135x5
165x5
190x5
225x3
165x8

Bench
70x5
85x5
105x5
120x5
140x3
105x8

Power Clean
55x5
65x5
80x5
95x5
110x3
80x8

Dips
BWx5
BWx5
BWx5

BB Curls
50x8
50x8
50x8

Standing Tricep Extensions
45x8
45x8
45x8

Thoughts
So after the workout I foam rolled and went to the basketball courts cuz my dad couldn’t pick me up for 10 more minutes. For sh*ts and giggles I grabbed a 28.5 inch ball, and I DUNKED THAT SH*T ON THE FIRST DAMN TRY. I’m gonna try to get a video soon, hopefully it wasn’t just some fluke haha.


Song of The Day

This song gets me pumped as hell. The lyrics relate to any sport and training.