HitStick's OffSeason Journal! (Football)

[TheHitStick]

Deadlift A2
135 x 5
185 x 5
205 x 3
225 x 1
260 x 3
270 x 3
280 x 6

Pendlay Rows
115 x 8
125 x 8
125 x 7 1/2 (had a little jump to get it up once I got stuck)

Ab Circuit

Hill Sprints x 5

Good day today, forgot to check to see what weights I had to do on deadlift before I went in so I guesstimated. When I checked I was suppose to do 250, 265, 280. Oh well, extra weight helps ;], especially if I can get it up easily. Good day for being sick still. Couldn't push the running though.

[BeastAndPower]

Deadlift A2
135 x 5
185 x 5
205 x 3
225 x 1
260 x 3
270 x 3
280 x 6

Pendlay Rows
115 x 8
125 x 8
125 x 7 1/2 (had a little jump to get it up once I got stuck)

Ab Circuit

Hill Sprints x 5

Good day today, forgot to check to see what weights I had to do on deadlift before I went in so I guesstimated. When I checked I was suppose to do 250, 265, 280. Oh well, extra weight helps ;], especially if I can get it up easily. Good day for being sick still. Couldn't push the running though.

Nice to see u pushing the weight on the deads. Also keep up those hill sprints up, jsut go out and improve everyday. Oh i do have a journal, it's called Never Quit Until I Die.

[TheHitStick]

Military Press A3
Bar x 11
85 x 3
90 x 3
95 x 11

Shrugs (2 second hold at top)
225 x 10
225 x 10
225 x 10 (after the 10th rep i just held it for as long as possible)

DB Seated Cleans
30lb DB x 8
30lb DB x 8
30lb DB x 13

GET DAT NUT! Yeah, defiantly getting the "nooby" gains on my shoulder press. Good stuff, might increase my max by 20, but I'll judge it on the A3 wave.

[BeastAndPower]

Military Press A3
Bar x 11
85 x 3
90 x 3
95 x 11

Shrugs (2 second hold at top)
225 x 10
225 x 10
225 x 10 (after the 10th rep i just held it for as long as possible)

DB Seated Cleans
30lb DB x 8
30lb DB x 8
30lb DB x 13



GET DAT NUT! Yeah, defiantly getting the "nooby" gains on my shoulder press. Good stuff, might increase my max by 20, but I'll judge it on the A3 wave.

Ah u doin the DB cleans too, it's gonna hit those traps. Plus, it good to see u increasing ur max on those miltary Presses. Keep at it bro, it takes time and patience.

[wynner64]

Wow, nice work on those shrugs man!

Next time go a little more fierce on those MP's. For as much as you were shrugging, those MP's are kinda low. I know you've got more in you than that! Try doing 4 sets of 6 reps on those next time you do them. I think you'll be pleased with your results!

[TheHitStick]

Wow, nice work on those shrugs man!

Next time go a little more fierce on those MP's. For as much as you were shrugging, those MP's are kinda low. I know you've got more in you than that! Try doing 4 sets of 6 reps on those next time you do them. I think you'll be pleased with your results!

Yeah this is seriously like my second time ever doing them properly. I know at football I tried them for the first time and could barely put up 95...serious. Embarrassing as well. But I leave my ego at the door when I go into the gym.

Honetly, the shrugs are too easy also. I'm upping the weight next time I do them as well as the DB Cleans.

I'm debating if I should just up my MP max as of right now? Might add 20lbs for next week lol...

[TheHitStick]

Squats A3
Bar x 7
115 x 5
135 x 5
155 x 5
175 x 3
195 x 6

Romanian Deadlift
185 x 10
185 x 10
185 x 10

SuperSetted With

Dumbbell Swings
40lb DB x 10
2 25's x 10
2 30's x 10

Alright, I'm getting confused on my squat. At 175 x 3, my back was leaning forward (not rounded though) and the bar was over my feet. I've been told this was wrong and sometimes I see this, and other times i see people keep their back more straight. I'm sticking my chest out and my butt. On 195 x 6, I didn't have that lean much at all because I focused more on it.

The thing is, I haven't had back pains at ALL. I've had soreness from deads, ect., but no pains that are bothering me. I would know of them, because I used to round my back (ouch). Both ways feel good, but one way feels it's more towards a good morning than anything. But when I watch videos by Rippetoe, the lifter always has a lean in their back where the bar is over their feet.

I'm confused on which one I should do? I can keep the lean to a bare minimal, and I can also have a smaller lean where the bar is more above my feet. I don't know which one to do, and I don't think i can post a video (don't have anything really) so I can't really show it. I can try to find a video on youtube on both ways that I have done them.

Also on the DB swings, didn't know my weight at all, I think I'm going to do 30's or 35's each arm for 10 reps next time. Going to look into it more since it was my first time and I want to really activate that hip explosion. By what I've seen, I'm confident I was doing them right. But I'm a form nazi and that's how I roll lol.

Sorry for the long post on the squats, but much help would be appreciated.

[federaldb59]

Try and keep your chest up and keep your core tighter it sounds like your tilting from the pelvis. Also try and use your hamstrings and glute on the up portion. Watch this

[TheHitStick]

If you pause the video at 29 seconds, that's how I look at my bottom basically. That's the "lean" that I'm talking about. When I was doing 195lbs, I did push my chest up more and my lean was like that much anymore. I'm confused on which one to do basically. I'm not doing a good morning, but my lean is like that kids. Which one is proper lol?

EDIT: Watched the video again, and that's what I'm doing. I need to activate the hip drive more because I'm looking up. I lean forward a little and I thought that could've been wrong but now I see that's right.

I finish standing up basically and my lean has the bar over my feet so I understand better now. Thanks for the help. I'll defiantly be able to focus on that alot more during my deload week.

[federaldb59]

no problem another thing that helps is take a deep breath on the way down and keep it in your stomach it helps to keep your core tight. Do some core work as well too. Strong core will translate to strong lifts. Glad I could help with that video.

[DocHollidy]

Try and keep your chest up and keep your core tighter it sounds like your tilting from the pelvis. Also try and use your hamstrings and glute on the up portion. Watch this

nice vid gonna try this tonight.

[TheHitStick]

Yeah during my deload I'm going to work on looking down since I've been slightly looking up. This should defiantly help, and I've heard about sucking in the air to get a bigger base. I've also heard of pushing out your stomach, never really tried them though. More stuff I gotta do during my deload =P

Also something else I gotta ask. Since my lifts are going up so much and I'm doing alot more reps than just 3 or 1, I'm thinking of upping my "max" on MP, squat and dead by about 20 (maybe not dead, see how my third wave goes) and my bench by about 10. Sound good to you guys? I'll be able to better judge my MP, Bench and Dead once I do the third wave. But squat, I'm sure I should increase it by 20 at the least.

[BeastAndPower]

Yeah during my deload I'm going to work on looking down since I've been slightly looking up. This should defiantly help, and I've heard about sucking in the air to get a bigger base. I've also heard of pushing out your stomach, never really tried them though. More stuff I gotta do during my deload =P

Also something else I gotta ask. Since my lifts are going up so much and I'm doing alot more reps than just 3 or 1, I'm thinking of upping my "max" on MP, squat and dead by about 20 (maybe not dead, see how my third wave goes) and my bench by about 10. Sound good to you guys? I'll be able to better judge my MP, Bench and Dead once I do the third wave. But squat, I'm sure I should increase it by 20 at the least.

Well u wanna be consistent with ur progress bro. U should make smaller jumps because u wanna be able to perform all the lifts/reps desired without risking ur form. Espcically with ur Milt Press and Bench because those muscle are bigger than the one's on the squat and dead. U should prob add 10 or 15 to ur squat, 10 to ur dead, and 5 to the milt Press and Bench. But find what works for u man. U just gotta experimenting and finding what best for u.

[TheHitStick]

Well u wanna be consistent with ur progress bro. U should make smaller jumps because u wanna be able to perform all the lifts/reps desired without risking ur form. Espcically with ur Milt Press and Bench because those muscle are bigger than the one's on the squat and dead. U should prob add 10 or 15 to ur squat, 10 to ur dead, and 5 to the milt Press and Bench. But find what works for u man. U just gotta experimenting and finding what best for u.

Yeah I know what you mean but the jumps are so big on all of my lifts and some of them are noob gains so i don't want to train too light and not get the gains I could've. It'll be an experiment though but on my squat and military, most likely it's going to go up alot.

[TheHitStick]

Bench Press A3
Bar x 10
95 x 8
115 x 5
140 x 5
160 x 3
175 x 4 (PR)

Incline Bench Press
95 x 8 (crap form)
115 x 8 (really crap form)
95 x 11 (I found my sweet spot)

Bench was feeling really great. Defiantly seeing my numbers go up on that. Getting used to incline bench, ours is like a half military press though. I don't know, the incline isn't too great. But I'm feeling a huge pump in my chest and back (?) and it feels good man. Increasing max by 10lbs.

[BeastAndPower]

Ah I like the PR on the bench bro. I see u are raising ur max by 10. That's good tho. Just focus on the form, keep it consistent. You will get there, keep pushin and don't let nobody get in ur head man.

[TheHitStick]

Ah I like the PR on the bench bro. I see u are raising ur max by 10. That's good tho. Just focus on the form, keep it consistent. You will get there, keep pushin and don't let nobody get in ur head man.

Exaclty I have two guys telling me that I do squats wrong and keep when they both believe quarter squats are right? Wtf man lol, this is why I don't listen to anyone at my gym anymore. The form is ridiculous there haha

[TheHitStick]

Deadlift A3
135 x 5
185 x 5
225 x 1
235 x 5
265 x 3
295 x 6 (PR)

Rows
135 x 5 (PR)

Pull-Ups
BW x 2

I was done after those deadlifts. Rows felt really easy but I decided I needed to start doing pullups. My pull-ups suck, I want to get to 10 before June.

I think I could've muscles out another rep on deadlift. Don't know why I didn't, guess I was aiming for 3 but got satisfied with 6. Barely got that one up though.

[TheHitStick]

I doub tanybody is going to answer this before I leave for the gym, but anyways. Today calls for me doing 80,90,100 on Shoulder Press. Last time I got 95x11 extremely easily. Should I stick with my percentages or should I add weight to it? 100 is going to be pretty easy as well I'm assuming.

Shoulder Press A3 (last exercise before deload phase)
Bar x 10
65 x 5
95 x 3 (forgot to do 80 x 5...whoops.)
105 x 6 (PR)

Shrugs
245 x 8 (2 sec hold) (PR
225 x 10 (2 sec hold)
245 x 9 (1 sec hold)

DB Clean to Press
35lb DB's x 8
35lb DB's x 8
35lb DB's x 8 (PR)

Form felt weird today on shoulder press but defiantly got the full ROM throughout them. Pretty happy considering that's my old 1rm hah. Shrugs hurt like crap. Since I'm going on a snowboard trip for the weekend, I wouldn't have time to workout tomorrow so I did this today. Did the deadlift's yesterday and my forearms were PUMPING during shrugs. My callous ripped in half about hah. Oh well, I toughed it out and got the reps.

How much shoulder I increase my Shoulder Press since my weight is going up alot? I was thinking 15-20lbs...serious.

[FB4ME]

screw it, add weight, 95 x 11 you were reppin that out. If it were me I would definitely bump it up.

[TheHitStick]

screw it, add weight, 95 x 11 you were reppin that out. If it were me I would definitely bump it up.

thanks, thats what i did. gonna edit my post soon to post my workout. i used my old 1rm (105...hah)

[TheHitStick]

Did some bag drills (well, cones on their side) and then did jump rope segments.

5 sets of 30 straight seconds. Variation includes double under, sprinting style, single legged, normal. As fast as I could for the duration. Had about a 1 min rest inbetween.

Defiantly noticing my explosion going up I guess if I can take 1 step and touch rim now. Wasn't able to do that before. Can't touch it at a stand still, pretty close though.

Met the new coach today, have a great feeling but alot of kids are switching to linebacker. Worries me because they're bigger, faster and stronger. Guess I gotta bring something extra to the table now. Studying highlight films of high school players, understanding the position better and knowing offensive formations to better expect what is ran out of them.

I'm also having my friend help me with linebacker stuff, don't know when that'll start. He's being startving Varsity since his sophmore year (we're both rising Seniors) so he knows what he's doing. Freak athlete. Just crazy. Getting help by him now. Still doing Wendler's 5/3/1 to gain strength and I'm adding in some more speed days and agility days.

Also, going to try to find some pickup games of tackle football around here. My friend that I did 1v1 with (kick off/kick return alternation) decides to rap instead :facepalm: and play Xbox.

Cliffs:
-There are none, read the post...

[wynner64]

If you want to do something to set you apart from your peers, I would suggest getting smarter about football. Know your schemes, understand your defense, learn techniques, and use every skillset to your advantage. That will be enough to set you above your peers.

[TheHitStick]

If you want to do something to set you apart from your peers, I would suggest getting smarter about football. Know your schemes, understand your defense, learn techniques, and use every skillset to your advantage. That will be enough to set you above your peers.

Well brand new coach, so nobody knows what offense or defense we'll run. I'm studying everything about the position. Shedding techniques, ect. Also been looking at alot of highlight films by high school players...I feel like a recruiter haha.

Learning alot though, good stuff. Learning offensive formations also and watching the line's movement with them to get a better read ect. Feels good man haha

[TheHitStick]

Had an amazing weekend snowboarding with the church group. Probably one of the best weekends ever.

WARNING: THE FOLLOWING IS A DELOAD PHASE

[TheHitStick]

Squat A4
Bar x 5
95 x 5
125 x 5
135 x 5
145 x 5

ROM Deadlift
135 x 6
135 x 6
135 x 6

SS w/

DB Swings
30lb DB x 5
30lb DB x 5
30lb DB x 5

Obviously really easily since I am currently deloading. Practiced the hip drive technique taught by Rippetoe and it felt extremely natural and alot easier. See how it goes with higher weights.

The Technique:


Funny story though. I had to go next door after the gym to let my neighbor's dogs out and when I went over there the alarm went off. Annoying as crap and killed my ears. The phone started ringing and I was assuming it was the company calling. But if the cops came, I would've been screwed. I was sweaty from the gym, had a black beanie on and out of breath. Yeah...that would've been bad. Disarmed it but still haha.

Good stuff at the gym, feels good to be back. Gained alot of BF I think from the minimal food there and nothing but junk. Had no choice but I ate as much banana's and drank all the milk I could. Tried to eat the healthy stuff there. Didn't have any sodas, ect. but noticed more bodyfat. I think my body will adjust again.

Pinched a nerve while snowboarding also. Right trap is hurting. Bout to toss some icy hot onto it and let it rest lol.

[TheHitStick]

Bench Press A4
Bar x 5
115 x 5
120 x 5
130 x 5

Incline Bench Press
95 x 5
95 x 5
95 x 5

Worked on form on Incline. Not much to say, didn't break a sweat even though I was wearing a sweatshirt and a beanie. Easy day.

I did this workout today instead of tomorrow because we're suppose to get MORE snow. Had a snowday today so that was good. And on Friday we're suppose to have about 25 inches of snow...This might become interesting haha.

I'll see how next week goes. But regardless, I WILL workout. Might do some sprints today before it starts snowing.

EDIT: I ended up doing sprints. Workout posted below.

Broad Jumps x 3

10yd Sprints x 10
^^From a linebacker stance^^

Broad Jumps

Don't know how much of these I did. Maybe 15? Did a few sets of 3 jumps. My broad jump sucks...going to learn the form and work on that. This might be done 2 times a week. Then I'll have other stuff like Cone Drills, Line Drills, Jump Rope, ect. once or twice a week. Going to also try to find some pickup games but the snow is hurting me.

Next month, depending on my speed progression (going to try to time them soon), I'm going to add some plyometrics if I start getting alot faster. Yes I know I'm doing Broad Jump right now, but it's more of an "explosive" day I guess. Helps me with my sprints as a warmup.

[07hudson]

Still looking good in here broski...


And as for speed, you know what I'd say...lol

PLYOMETRICS!!!!

[TheHitStick]

07Hudson is posting in other people's journals?!

Haha thanks for dropping in and yeah I'll add that in. Ankle is defiantly getting better so once I start getting stronger and faster I'll add in plyometrics for some stuff. Need to focus my strength on actually getting stronger at the moment.

[07hudson]

Ya I hear ya, gotta have that base strength for the plyos. But remember plyos aren't just for being fast. They make you hella more explosive!!! Prob why I hit so hard playing safety at 160lbs in highschool. Plyos and cleans