College Football Training Log

[LuckSide]

Finished up a little while ago running the drills and I am somewhat disappointed. Ended up running a 4.85 40 I will say though that I feel like I have a lot of room for improvement on it. My first 20 yards of it I ran in 2.9 seconds, whereas the last 20 yards of it was done in 1.95 seconds. So my top end speed is still there, but my acceleration needs some work. Not to mention if I dropped some fat, gained some leg strength, and worked on my start I feel it would be back around a 4.5-4.6. I will post the video shortly here of all my stuff.

[LuckSide]

Here is the video of all my drills and such. Hopefully these will improve in the next couple months.

[Dafolk]

if I end up getting a job in that area I might have to hit you up about the gym, I'm sort of in the same situation that you are

[LuckSide]

if I end up getting a job in that area I might have to hit you up about the gym, I'm sort of in the same situation that you are

Definitely man! Let me know what's up.

[LuckSide]

I felt amazing today! I had a slow start with my squats, but everything else I dominated through. This is by far the best day I've had in a long time! Decided to cut back short since my lower back is still sore from doing my sprint stuff yesterday. Great day overall though!

Tuesday 5/14/13
Legs, Back
Barbell Squats - 315 lbs (4, 3, 2)
Power Cleans - 175 lbs (5, 5, 5)
Deadlifts - 335 lbs (5, 5, 5)
One Leg Quad Extensions - 135 lbs (10, 10, 8)
Lying Hamstring Curls - 145 lbs (8, 6, 5)
Calf Press on Leg Press - 530 lbs (12, 10, 10, 8)
Seated Calf Raise - 180 lbs (12, 10, 8)
One Arm Dumbell Rows - 140 lbs (8, 8, 6)
Bent Over Barbell Row - 185 lbs (8, 8)

[LuckSide]

Had a pretty good workout today, still working on breaking this weight in bench. Weighed in at 209 lbs at the gym today. I'm going to make sure that now I'm mostly focusing on strength training, as that's what I definitely need more of in my legs. I'm going to start doing plyometric work as well.

Thursday 5/16/13
Chest, Shoulders, Triceps
Barbell Bench Press - 260 lbs (4, 4, 3, 2)
Barbell Shoulder Press - 145 lbs (5, 5, 4)
Dumbell Fly - 60 lbs (10, 10)
Reverse Flyes - 35 lbs (10,
Dumbell Lateral Raise - 40 lbs (8, 6)
Dumbell Shrug - 125 lbs (15, 15, 15)
One Arm Cable Tricep Pushdown - 47.5 res (8, 8, 6)
Dumbell One Arm Tricep Extension - 40 lbs (8, 6, 4)

[LuckSide]

Felt really good today!!!! Gains gains gains! I was still even a bit site from Tuesday but my legs got stronger again thank god. Back in progress.

Friday 5/17/13
Legs, Back, Biceps
Barbell Squats - 315 lbs (5, 4, 3)
Power Cleans - 185 lbs (5, 5, 4)
Deadlifts - 345 lbs (5, 4, 5)
Dumbell Lateral Squat - 110 lbs (8, 7, 6)
Calf Press on Leg Press - 540 lbs (12, 10, 10, 8)
Seated Calf Raise - 180 lbs (12, 12, 10)
Alternate Seated Hammer Curl - 60 lbs (8, 5, 5)
Concentration Curls - 55 lbs (8, 5, 4)
Weighted Ab and Oblique work

[LuckSide]

Starting today I will be on UWP's strength and conditioning program so I won't be able to post exactly rep number and weights of what I'm doing but I will still post what I did.

[LuckSide]

Felt amazing in the gym today! Did some new exercises that I hadn't ever really done before but I think my body handled them well. I can tell I got stronger on bench, my max is probably about 315 now. My shoulders are still pretty weak but getting stronger as I go.

[LuckSide]

Completed this mornings conditioning workout. Definitely feels good to be running and working on foot speed again. I bought a ladder at Dick's Sporting Goods yesterday and it worked wonderfully.

[LuckSide]

It's been almost 3 months since I started the log and I've come a long way I feel. Can definitely see it strength and measurement wise. I got to meet Bob Landsee today, former center for the Philadelphia Eagles and owner of the Milwaukee Mustangs. Definitely thrilled to have talked to him and showed me a couple things. The workout went great, did some hang cleans, weighted step ups, hammer jammers, among some other things. Went really well and the strength and conditioning is helping a lot.

[LuckSide]

Conditioning went great this morning, but my spikes are hurting the ish out of the balls of my feet. I think I may have to get new ones.

[LuckSide]

Workout went extremely well, did some chest, triceps, and back in my strength workout today. Fixed my form on incline bench so it doesn't hurt my shoulder and am up to 65 lb dumbell flyes now! Rest day tomorrow!

[fballer12]

I feel like you need to focus a little more on the cardio and athleticism and less on the weights.

In my opinion I would try to cut down to about 190 to get your speed back up a little bit and to feel more fluid and athletic out there. You'll be a lot better off being leaner, and will impress more a lot more by being athletic out there on the practice field than you will being bulky and able to lift a lot in the weight room. I would do a little bit of long distance just to get your base cardio up. Also doing sprints the length of the football field, in addition to the short stuff like the shuttles and 40's and plyometrics.

[LuckSide]

I feel like you need to focus a little more on the cardio and athleticism and less on the weights.

In my opinion I would try to cut down to about 190 to get your speed back up a little bit and to feel more fluid and athletic out there. You'll be a lot better off being leaner, and will impress more a lot more by being athletic out there on the practice field than you will being bulky and able to lift a lot in the weight room. I would do a little bit of long distance just to get your base cardio up. Also doing sprints the length of the football field, in addition to the short stuff like the shuttles and 40's and plyometrics.

The speed is starting to come back now that I'm on their strength and conditioning program. I can tell I've leaned up a bit already since I've been on my AdvoCare stuff, down to about 201 lbs now. I'm already started to feel more athletic again doing all these drills. I'm excited to get back out there!

[VCUT3]

I feel like you need to focus a little more on the cardio and athleticism and less on the weights.

In my opinion I would try to cut down to about 190 to get your speed back up a little bit and to feel more fluid and athletic out there. You'll be a lot better off being leaner, and will impress more a lot more by being athletic out there on the practice field than you will being bulky and able to lift a lot in the weight room. I would do a little bit of long distance just to get your base cardio up. Also doing sprints the length of the football field, in addition to the short stuff like the shuttles and 40's and plyometrics.

I agree with that. They will bulk you up more once you get in, its the athleticism and skill they are more worried about right now. Sounds like everything is going good so far though.

[YourFitConnect]

You are doing a great job on here.

My site provides free workout downloads from college and professional football weight rooms - w w w . yourfitness-connect . c o m

[LuckSide]

Just finished up my first week of strength and conditioning! I did feel really good today, kicking some ass on leg day! I did almost fall over doing lateral lunges though lol. I realized they are much easier to do when you hold the weight like a squat versus a snatch.

[LuckSide]

Had a great conditioning workout this morning. Already feel as if my body can handle more of a workout. Did some form starts, position starts, build ups, bounding for length, and bounds for height.

[LuckSide]

Had a pretty good workout today. Had to speed through it because if meeting with the wedding photographer. I am now down to 199 lbs, definitely leaner.

[LuckSide]

Conditioning went really well this morning, was sweating like crazy but my body is handling it well. Did some agility drills today, ladders, change of directions drills. Now off to the gym!

[LuckSide]

Man was I sweating and powering through my workout today!!! Definitely going to have bruises on my quads from my hang cleans. Still feeling strong while the legs are getting stronger.

[LuckSide]

Feeling under the weather today, but still had a good workout nonetheless. Did some incline bench, dumbell flyes, dumbell decline, dips, tricep pushdowns, pull ups, and bent over rows.

[LuckSide]

Woke up with 101.1 degree temperature this morning, so obviously no conditioning or gym today. Hopefully I can get in my last conditioning for the week tomorrow before I go to my fiancé's neice's baby shower, and them get in my Friday workout on Sunday.

[LuckSide]

It felt great to be back in the gym after being sick. I felt like I kicked some ass today. My sets of 325 lb deadlifts felt really easy. I also got to experience my first snatches ever. I will definitely be a lean mean machine by the end of this strength and conditioning program!!

[LuckSide]

Had to cut conditioning a little short this morning because of an interview at 10am. Did form starts, position starts, 20 yard form sprints, and build ups.

[LuckSide]

Gym session went great today, definitely stronger than last week but I am starving right now. Everything went up, bench press, incline dumbells, push press, shoulder press, skull crushers, everything! I think one of these next days I will post exactly what I did. Now I get to eat and build fence the rest of the day.

[LuckSide]

Did some hang cleans, one arm dumbell rows, barbell lunges, among other things today in the gym. Legs are still getting stronger and it looks like my waist is getting a little larger again. I did end up weighing in at only 197.5 lbs this morning so definitely quite a bit leaner.

[LuckSide]

Today I was really focused and pounded my workout out pretty well. I'm going to go ahead and post exactly what I did today.

(Sets x Reps) ~ Weight - (Reps)
Incline Bench Press (4 - 65%, 70%, 75%, 80%) ~ 155 lbs (6), 165 lbs (6), 175 lbs (6), 190 lbs (6)
Dumbell Fly (3 x 6) ~ 65 lbs (6, 6, 6)
Dumbell Decline Bench (3 x 6) ~ 90 lbs (6, 6, 6)
Dips (3 x failure) ~ (15, 10, 10)
Cable Tricep Pushdown (3 x 8) ~ 95% res (8, 8, 6)
Wide Grip Lat Pulldown (3 x 8) ~ 170 lbs (8, 6, 6)
Barbell Bent Over Row (3 x 8) ~ 195 lbs (8, 8, 8)

[LuckSide]

Did some agility and acceleration drills this morning. It went pretty well but my hamstrings felt a little tight in my sprints.