Brah, I would recommend the routine I'm doing.
What Is My Routine?
It's Madcow's 5x5 Intermediate version, which is an amazing program for football players and athletes in general looking to gain size and strength, yet I've modified it slightly.
The original program can be found here
http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm
Modified? How?
Now what I've done is tweaked the program so that I can continue to become faster, while I get stronger and bigger. I've just added some things in it.
The Modifications
The agility ladder I warm-up with is not in the original program, but I include it in my modified program.
The plyometrics I do are not in the original program, but I have added them to my modified program.
The set up of power cleans I do are not in the original program, but they're in my modified program.
The extra lower-ab workout is not in the original program, but I have added them to my modified program.
Why I Recommend It
I took my Junior year in high school off during football. I didn't play that year. People were disappointed because I was one of the better players in my small town. Instead of playing football my Junior year, I trained for my upcoming Senior year. I searched through programs and wasn't sure which one I wanted to do. Until I found Madcow's 5x5. I tweaked it a little, just like I explained above, and it worked tremendously for me. I ended up winning MVP my Senior year and helped turn my school's football program around.
Now, I'm using it once again to train for the football team I'll be playing for in the Summer. It's worked for me every time!
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12-05-2012, 02:11 PM #31
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12-05-2012, 08:43 PM #32
Interesting. I think I may try it out and see how it works for me. I need to figure out how I can do plyometrics, though. I can't really do them at the gym, I can't do them outside at the moment, and I can't do them at home. I know they are a necessity as well, so I need to figure it out. An agility ladder certainly wouldn't hurt, either. Well thanks for the response, I'm going to have to see what I can do.
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12-05-2012, 10:06 PM #33
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12-06-2012, 08:21 AM #34
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12-06-2012, 01:06 PM #35
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12-06-2012, 06:51 PM #36
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12-06-2012, 06:58 PM #37
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12-06-2012, 07:04 PM #38
- Join Date: Nov 2009
- Location: Ohio, United States
- Age: 30
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12-6-2012 Wednesday
Pre-Weights
.5mile jog
Agility Ladder
Lateral-Hop-Broad Jump: 5sets 2jumps each side
--I had 2 cones set up. They set about 3feet apart. I would laterally hop from one cone to the other, and then immediately explode into a broad jump
Lateral Broad Jump: 5sets 2jumps each side
--Broad jump distance, but laterally
Lateral Box Jump: 4sets 2jumps each side
--Instead of facing the box and jumping on it, I was standing beside it and laterally exploded onto it.
Weights
PowerCleans
135x5
145x5
155x5
Squat
5x135
5x150
5x180
5x180
Incline Bench
5x105
5x125
5x145
5x170
Deadlift
5x165
5x200
5x230
5x265
PullUps-Chinups
6xBW+10 (pulls)
6xBW+10 (chins)
6xbw+12.5 (pulls)
6xBW+12.5 (chins)
Situps
30xBW
30xBW
30xBW
Knee-Ups
20xBW
20xBW
Post-Weights
Foam-rolling
Stretching
Notes
No notes for today...:: Sports Teams ::..
-49ers
-Buckeyes
..:: Gaming Names ::..
-Runescape: Alex_Osu (banned, RIP) New RS Name: Molinus
-Xbox Live: Rejecting_You
*KD Crew*
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12-07-2012, 02:27 PM #39
- Join Date: Nov 2009
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12-7-2012 Friday
Pre-Weights
.5mile jog
Agility Ladder
Cone Drill
Seated Box Jump: 5sets 2jumps
Triple-Broad-Jumps: 4sets
Weights
PowerCleans
3x135
3x145
3x155
3x165
Squat
5x135
5x150
5x180
5x210
3x250
8x180
Bench
5x100
5x120
5x145
5x170
3x200
8x145
Row
5x85
5x105
5x125
5x145
3x170
8x125
Weighted Dips
6xBW+80
6xBW+95
5xBW+100
DB Preacher Curls
8x20
8x25
8x30
Over-Shoulder Tri Extension
8x30
8x40
8x40
Post-Weights
Foam Rolling
Stretch
Notes
Decided to do 4x3 Power Cleans instead of 3x5. Willl do that from now on. I plan to do single-leg-seated box-jumps starting Monday as a more difficult plyometric exercise.Last edited by Niko49ers; 12-07-2012 at 02:40 PM.
..:: Sports Teams ::..
-49ers
-Buckeyes
..:: Gaming Names ::..
-Runescape: Alex_Osu (banned, RIP) New RS Name: Molinus
-Xbox Live: Rejecting_You
*KD Crew*
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12-07-2012, 03:51 PM #40
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12-07-2012, 03:55 PM #41
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12-07-2012, 04:20 PM #42
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12-07-2012, 04:46 PM #43
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12-07-2012, 05:28 PM #44
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12-08-2012, 11:36 AM #45
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Bumper plates are good. I would prefer to use those. You can catch the weight, and then completely just drop the weight on the ground instead of having to set it on the ground yourself.
..that is if your gym will approve of you dropping 135lbs+ on the ground, even if it's bumper plates...:: Sports Teams ::..
-49ers
-Buckeyes
..:: Gaming Names ::..
-Runescape: Alex_Osu (banned, RIP) New RS Name: Molinus
-Xbox Live: Rejecting_You
*KD Crew*
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12-08-2012, 12:31 PM #46
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12-08-2012, 09:54 PM #47
- Join Date: Nov 2009
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- Age: 30
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Getting my license back next Monday. Pretty excited for it! Haven't had it for 6 months now.
This last week is literally going to drag on.... Not looking forward to that.
I haven't lifted with music for about 2 weeks and I hate it. My iPod broke, kind of. The 'hold' button got stuck in the iPod and I can't activate it. I have to call Apple and send it in for them to fix it. That'll take 1week+.
brb listening to gym's sihtty Pandora radio hoping a Metallica song will play......:: Sports Teams ::..
-49ers
-Buckeyes
..:: Gaming Names ::..
-Runescape: Alex_Osu (banned, RIP) New RS Name: Molinus
-Xbox Live: Rejecting_You
*KD Crew*
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12-09-2012, 11:24 AM #48
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I'm looking for interviews done with NFL/Collegiate running backs but can't really find any. About their hard work, about what they do to be the best, etc. etc.
Videos or Blog Style it doesn't really matter, I'm just looking get their perspectives and what they did to become great...:: Sports Teams ::..
-49ers
-Buckeyes
..:: Gaming Names ::..
-Runescape: Alex_Osu (banned, RIP) New RS Name: Molinus
-Xbox Live: Rejecting_You
*KD Crew*
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12-09-2012, 09:46 PM #49
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12-09-2012, 10:15 PM #50
I kept seeing 180 lb squats and was unimpressed, then out of no where 250x3 lol, good **** man. Obviously still a long way to go but that's pretty impressive to me.
Eat Right. Lift Heavy. Be a Fat Manlet.
One Year to Leave Do I Even Lift Status
http://forum.bodybuilding.com/showthread.php?t=145467771&p=1434065071#post1434065071
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12-10-2012, 07:54 AM #51
- Join Date: Nov 2009
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12-10-2012, 07:59 AM #52
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WARNING: GRAPHIC
WARNING: GRAPHIC
I won't embed it because it's graphic and I don't want you to be eating something and scroll across the picture and then throw up lol.
This is the picture the nurse snapped of my broken ankle while I was on the cart in the hospital. I was still in full-pain because I hadn't been given any pills. I was hitting on the nurse (srs) and it was hilarious.
It took 8 pins and 2 plates to put my ankle back together. Those 10 pieces of metal will be in my leg the rest of my life.
Picture: http://tinypic.com/r/301fqc1/6Last edited by Niko49ers; 12-10-2012 at 03:56 PM.
..:: Sports Teams ::..
-49ers
-Buckeyes
..:: Gaming Names ::..
-Runescape: Alex_Osu (banned, RIP) New RS Name: Molinus
-Xbox Live: Rejecting_You
*KD Crew*
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12-10-2012, 03:17 PM #53
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Finally got my iPod's to work, kind of. I can plug them in to my computer and the screens will turn out and then I can use their touch-screen features...until it fades out. Then I'm fukk'd.
Got off work an hour and a half early and about to hit the gym around 7:30...:: Sports Teams ::..
-49ers
-Buckeyes
..:: Gaming Names ::..
-Runescape: Alex_Osu (banned, RIP) New RS Name: Molinus
-Xbox Live: Rejecting_You
*KD Crew*
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12-10-2012, 03:28 PM #54
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12-10-2012, 03:34 PM #55
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2months on crutches
3 weeks after that of hobbling around.
Took about 2 months after getting off of crutches to walk like a normal person/without a limp. Haha I looked like a damn goblin walking around with my friends.
Took about 3 months to be able to jog a little bit.
Took about 4-5 months to be able to full-out sprint (put maximum force). I was back to sprinting in June 2012...:: Sports Teams ::..
-49ers
-Buckeyes
..:: Gaming Names ::..
-Runescape: Alex_Osu (banned, RIP) New RS Name: Molinus
-Xbox Live: Rejecting_You
*KD Crew*
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12-10-2012, 03:46 PM #56
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12-10-2012, 03:57 PM #57
- Join Date: Nov 2009
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12-10-2012, 04:14 PM #58
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12-10-2012, 07:01 PM #59
- Join Date: Nov 2009
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12-10-2012, 07:12 PM #60
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