07hudson's journey to the combine (Defranco Program)

[07hudson]

Happens to the best of us. Put it out of your head and get back in there and go 10x harder. Keep up the good work bro, it pays off. Trust me!

ya I just figured b/c I squatted 370 1.5/2 weeks ago or whatever it'd be pretty easy

[07hudson]

Hit 4400 calories yesterday, 500g carbs, 285g protein


Will be timing pro I agility today. In highschool ran consistently around 3.9 and one time ran a 3.7, could have been a fluke though. Also timing 3 cone drill, never timed it before

[07hudson]

Football team was working on the field, so I did tuesday's routine instead of 3cone and shuttle


1.) 10 yard dashes x 6
2.) Forty yard dash x 2
a.) 4.75 (ugly start, took about 100 steps in first 10 yards)
b.) 4.58 ( worked on start, might have been a little faster)



Notes
1.) Just got Defranco's football dvd, so will be watching that
2.) Sleeping still off, didn't wake up until 11 this morning
3.) Just now starting to notice a little bit of a loss in definition of abs from all this eating, first time ever
4.) Just recieved my collars for chains in the mail, also found a place that sells 1/2 inch chains so will be getting them soon. As for board presses, will make them when the time comes.

Any1 know where I need to look for information on the closest combine for me?

[mvp00]

i never heard of this program what does it consist of cuz im thinking about going to some combines. Also if u out of high school what combines u going to

[07hudson]

i never heard of this program what does it consist of cuz im thinking about going to some combines. Also if u out of high school what combines u going to

Google defranco's training. Joe defranco has a modified west side program called "west side for skinny bastards" and he has this combine program I'm currently on called "Defranco's 12 week combine preparation program." I'm not strait out of high school, don't know of any combines I might attend yet

[MachMe4.6]

Google defranco's training. Joe defranco has a modified west side program called "west side for skinny bastards" and he has this combine program I'm currently on called "Defranco's 12 week combine preparation program." I'm not strait out of high school, don't know of any combines I might attend yet

Google Nike Football Combines. Nike always puts on great camps and combines. I attended one at penn st, pitt and maryland. All three were awesome!

[07hudson]

Google Nike Football Combines. Nike always puts on great camps and combines. I attended one at penn st, pitt and maryland. All three were awesome!

Awesome, thanks bro I'll check into that.

[el67ko]

Log is looking good, and good luck with your goals bro. I am running a similar log using westside over in the powerlifting section. My advice to you would be to train your a$$ off and hit your combines, but at the end of the day just pick a school where you think you can play and give it your all. I made the mistake of having my shot and quitting. You seem like you have the right mindset, so just keep at it!

[07hudson]

Log is looking good, and good luck with your goals bro. I am running a similar log using westside over in the powerlifting section. My advice to you would be to train your a$$ off and hit your combines, but at the end of the day just pick a school where you think you can play and give it your all. I made the mistake of having my shot and quitting. You seem like you have the right mindset, so just keep at it!

Thanks 4 the advice man, will stop by sometime and check out your log

[mvp00]

Google defranco's training. Joe defranco has a modified west side program called "west side for skinny bastards" and he has this combine program I'm currently on called "Defranco's 12 week combine preparation program." I'm not strait out of high school, don't know of any combines I might attend yet

so is this a good program to get stronger and faster with

[07hudson]

so is this a good program to get stronger and faster with

Yes but unless you are going to a combine it would be better to do west side for skinny bastards 3, the program I just got off of. Here is a nice printable version

http://www.elitefts.com/ws4sb/WS4SB.pdf

[mvp00]

Yes but unless you are going to a combine it would be better to do west side for skinny bastards 3, the program I just got off of. Here is a nice printable version

http://www.elitefts.com/ws4sb/WS4SB.pdf

im 180 pounds so is this still a good program

[07hudson]

im 180 pounds so is this still a good program

Yeah bro, don't let the name fool you. Weight has nothing to do with it, he's put pro linebackers on this program.

[07hudson]

1.) BB bench
135 x 10
155 x 3
185 x 3
225 x 3
205 x 5
185 x 5
185 x 5

2.) Weighted BB Pushups (backpack loaded w/ 45lbs worth plates)
x 12
x 12
x 10

3.) Timed Band Lat Pulldowns (30 sec each set)
-
-
-

4.) Incline Bench YTW's7.5 dbs x 10 reps each movement
7.5 dbs x 10 reps each movement
7.5 dbs x 10 reps each movement

5.) Tricep Band pulldown -----SS----- Alternate DB curls
red band x 25 -------------------------27lb dbs x 10
red band x 25 -------------------------27lb dbs x 10
red band x 25 -------------------------27lb dbs x 10


Notes
1.) Oh brother, this vacation I just got back from must have kicked my @ss!!! Bench was definately not where I left off before vacation, I even think instead of testing my 225 bench test I'll do 185 until I get it up to par.
2.) Did workout in basement so had to experiment with the weighted pushups. I took my bag which had a slot for laptop and books and loaded it up with plates, tightened the straps and it worked like a charm. No need to spend $80 on a vest.
3.) First time I ever did the YTW's, rough but worked good. Also the timed band lat pulldowns, I had to jimmy rig my setup again for that and the tri pulldowns. What I did was adjusted my platform that holds my bar as high as it could go, then I put my bar on the platform with 45's to keep it from moving, then added bands as needed.
4.) Besides feeling weak on bench got a pretty good workout, nice to try a lot of new stuff out, got a good pump.


Diet
1.) Good until 5 o'clock, then I went to work and starved myself until 9:30, might still be able to hit 4k.

[mvp00]

Yeah bro, don't let the name fool you. Weight has nothing to do with it, he's put pro linebackers on this program.

this better than Rippetoe's?

[07hudson]

this better than Rippetoe's?

I like it more, here's everything you need to know about it

http://lmgtfy.com/?q=west+side+for+s...ds+information

[07hudson]

Feeling a little heavier, I busted a button of my work pants the other night; made me lol and the gf called me a f@t@ss. Speaking of which I just got home from work, I'm a server and I have got to get a different job, puttin up w/ all those *******s just leaves me in a horrible mood.

[07hudson]

Went out and pounded on the heavy bag for a good 10 minutes, feel a little better, burnt some calories. Bout to go make up 4 them with a cheat meal, tombstone pizza

[07hudson]

About to head to the gym for Maximum effort upper. Kind of plan on going light, not only b/c I've been feeling weak but so I don't cheat out my right side. I have been stretching my elbow, don't know if I have anymore ROM yet but I will put emphasis on lockout on that side to see how it feels. I'll also do an extra right tricep exercise b/c this one is behind.

[07hudson]

1.) 5rm Bb Bench
135 x 5
160 x 5
185 x 5
200 x 5
210 x 5 (Did 225 x 5 on WS4SB)
195 x 5
190 x 5
190 x 5
Question: Think this is too much volume?

2.) DB Floor Press (neutral grip)
60lb DBs x 8
70lb DBs x 8
70lb DBs x 8

3.) DB rows ~~~~SS~~~~ Cable Face pulls
60lb DB x 8 ------------------90lbs x 8
60lb DB x 8 ------------------95lbs x 8
60lb DB x 8 ------------------95lbs x 8

4.) Front raises ~~~~SS~~~~ Band pull aparts
15lb DBs x 15 ------------------------x 20
15lb DBs x 15 ------------------------x 20
15lb DBs x 15 ------------------------x 20

5.) Hammer Curls ~~~~SS~~~~Tri pushdown (V bar)
30lb DBs x 12 -----------------------135lbs x 12
30lb DBs x 12 -----------------------130lbs x 12
30lb DBs x 12 -----------------------130lbs x 12

6.) Push ups x 15 (hard after tri work) then isolated right tri on pulldown


Notes:
1.) Went light as planned on Bench and focused on keeping the bar level. Every rep was clean and pretty easy. But after the workout I felt my chest and my left side felt kind of like it was more sore...wtf? Pissed me off, I focused on not cheating throughout the whole workout.
2.) Other than still feeling weak on bench was a pretty good workout. Band pull aparts were killer after the raises.
3.) Timing the shuttle run and 3 cone drill tomorrow. Never tried the 3 cone before but I ran a pretty consistent 3.9 in highschool on shuttle. Who knows, it was in gym, maybe the distance wasn't right.



~~~Bought a couple of 1/2 inch chains. HELLS YA!!! Excited, cost $37 at the farm supply store, not too bad. Had to buy the expensive grade though. They didn't have anything else~~~




Also can some1 answer my question above? Do you think that is too much volume for the chest on bench? Also think it's too much to add in the pushups at the end? Thanks

[dgcoats]

I've never done any Westside training but I thought the last set on ME days was supposed to be the heaviest? Wouldn't that mean you cut out your last three sets? Pushups are fine at the end.

[07hudson]

I've never done any Westside training but I thought the last set on ME days was supposed to be the heaviest? Wouldn't that mean you cut out your last three sets? Pushups are fine at the end.

Yeah I just usually feel like I jumped up too fast and still wanted some more reps, maybe I'll only do 1/2 more sets at the heaviest weight. Or just cut those out like you said. Thanks bro

[07hudson]

Once again I was rained out of today's running workout, wtf? Anyways finished getting my chain set up so I'm pretty excited. Need a couple more 1/2 inch chains but can't wait until monday

[DriveMyWhey]

looks sick, and yeah look up to nike's combines, i think they can spread the most rep for you for colleges.
i'll try to get to as many as i can(probably will do in chicago, philly, new york and if there's one then in somewhere in new england) next year to get my name out.

[07hudson]

looks sick, and yeah look up to nike's combines, i think they can spread the most rep for you for colleges.
i'll try to get to as many as i can(probably will do in chicago, philly, new york and if there's one then in somewhere in new england) next year to get my name out.

Thanks, when are these combines generally?

[07hudson]

Update: I might be switching to WS4SB3 again, there isn't a big difference but it seems that the combine program would be more beneficial a few months before combine time. Seems that WS4SB3 although very close might be a little better for the strength training, I could still incorporate running/drills though. I would think that this might let some people down who might have been following to see the results but I don't think too many people are so it's not a big deal if I do. If you were I apoligize.

[watchandsee23]

Nike combines are for high school athletes.

[07hudson]

Better workout today, coming to the conclusion I just suck at box squats.

1.) Free squat with one 1/2 inch chain on each side
135 x 5
205 x 5
235 x 5
275 x 5
295 x 5
315 x 3 (Wanted all 5 reps, might try 320 or 325 next week for 3rm)

2.) Bulgarian split squats (front foot elevated on 4' box)
35lb DBs x 8 each leg
35lb DBs x 8 each leg

3.) Romanian DL
225 x 8
275 x 8
315 x 8 (Easy, little sore though)

4.) Ab circuit (sprinter situps, hip raises, toe touches 20x each)
2 cycles


Notes:
1.) Better workout, I love how the chains feel. They also make it harder to favor one side.
2.) Bulg split squats were killer after the chains, I have to work 2nite, hope I don't fall down on any1.
3.) DL were fairly easy from what I remember, maybe it's bc I ramped up.
4.) Doing the 5/3/1 rep scheme, next week will do same main lifts just work up to a 3rm. Excited to see results. Might get a couple more chains for squats though.


~~~Diet~~~ Went into the gym expecting to weigh more, after breakfast and lunch yesterday I had a 14oz NY strip, smashed potatos, roll, + potato soup....then 1.5 cups red beans + rice and chicken breast, then b4 bed can of Chef B. Also day b4 hit 4000cal. Went into gym and weighed 180.8...wtf? How is it scientifically possible for me to lose weight???? Pisses me off how I have to fight for every ****ing pound.



Here's a pic me squatting 315+chains

Good thing it wasn't busy at gym today, every1 who was there was looking and coming over asking wtf I was doing. Yes in the pic that is a side boob, don't oggle

[07hudson]

Legs are definately feeling it, work is going to be a b!tch

[SkrewzLoose]

Your lifts are looking good. Other than added weight are the chains a different type of resistance as well? I've seen a few people use them at the gym for...squats, bench, dips and pullups.