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  1. #31
    Scientia vis est qb0708's Avatar
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    Originally Posted by federaldb59 View Post
    Just stoppin by. Lookin good and congrats on the good season so far.
    Thanks man
    Off-Season Log: http://forum.bodybuilding.com/showthread.php?t=120401851

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  2. #32
    Scientia vis est qb0708's Avatar
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    Workout from Yesterday

    Done after practice, so no warm up

    Front Squat
    115x10
    115x8
    115x6
    115x4

    Hang Power Clean
    115x8
    115x6
    115x4
    115x2

    RDL
    95x12
    95x12
    95x12
    95x12

    Seated Cleans
    15 2x20

    Assisted Pull Ups
    4x12
    Off-Season Log: http://forum.bodybuilding.com/showthread.php?t=120401851

    Luck is when Preparation meets Opportunity

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  3. #33
    Scientia vis est qb0708's Avatar
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    Dynamic Warm-Up

    (not going to post this as it's always about the same)

    Weight Room

    Fire Hose Body Rows
    4x12

    KB Swings
    3x12

    KB Snatches
    3x6

    Log C&J
    3x12

    Plate Complex
    2x15

    Gym
    Blue Band Squats
    3x20

    Leg Flexion/Adduction
    3x20

    Hip Mobility Circuit

    Med Ball Throws

    Pike Press
    Last edited by qb0708; 10-19-2009 at 04:11 PM.
    Off-Season Log: http://forum.bodybuilding.com/showthread.php?t=120401851

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  4. #34
    Wish I had a goose 07hudson's Avatar
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    You do a lot of interesting exercises. They have you doing different stuff in the weight room as a QB? Or is that pretty common for skill players
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  5. #35
    Scientia vis est qb0708's Avatar
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    Originally Posted by 07hudson View Post
    You do a lot of interesting exercises. They have you doing different stuff in the weight room as a QB? Or is that pretty common for skill players
    Nobody trains any different. Lineman, Quarterbacks, Wide Receivers, its all the same.
    Off-Season Log: http://forum.bodybuilding.com/showthread.php?t=120401851

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  6. #36
    Registered User federaldb59's Avatar
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    Is that just for inseason? It seems strange that the program dosent differ between big and small players. Still lookin good by the way. Hows the season goin.
    -------Mar 1st - June 1st fat loss competition-------
    03/01 (240) | 03/08(239) | 03/15 (239) | 03/22(238) | 03/29(236) | Month Total: 4 lbs.
    04/05 (---) | 04/12 (---) | 04/19 (---) | 04/26 (---) | Month Total:
    05/03 (---) | 05/10 (---) | 05/17 (---) | 05/24 (---) | 05/31 (---) | Month Total:
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  7. #37
    Scientia vis est qb0708's Avatar
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    Originally Posted by federaldb59 View Post
    Is that just for inseason? It seems strange that the program dosent differ between big and small players. Still lookin good by the way. Hows the season goin.
    Nope we don't change anything between big and small players, at least we didn't last year. We sputtered the last 2 weeks, probably have to win out to make a regional bowl game.
    Off-Season Log: http://forum.bodybuilding.com/showthread.php?t=120401851

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  8. #38
    Scientia vis est qb0708's Avatar
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    After Practice

    Front Squat
    95x10
    95x8
    95x6
    95x4

    Hang Clean
    95x8
    95x6
    115x4
    115x2

    Assisted Pull Ups
    3x12 (4 unassisted first set)

    Seated DB Cleans
    15 2x20
    Off-Season Log: http://forum.bodybuilding.com/showthread.php?t=120401851

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  9. #39
    Scientia vis est qb0708's Avatar
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    Dynamic Warm-UP

    Hurdle Mobility Circuit

    Med Ball Throw Circuit x12 (Side & OH)

    Blue Bands
    Squats 3x20
    Pull-downs 2x20

    Body Rows 4x12
    KB Snatch 30 3x6
    KB Swing 50 3x12

    Plate Circuit 3x12 (Shovel, Circle, Press, Rows)
    Off-Season Log: http://forum.bodybuilding.com/showthread.php?t=120401851

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  10. #40
    Scientia vis est qb0708's Avatar
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    Squat
    Bw x10
    135x8
    185x6
    225x4
    235x2

    Hang Clean
    135x6
    155x4
    185x2
    205x1

    RDL
    135 3x12

    Bench
    95x8
    125x6
    135x4
    155x2

    Towel Pulls
    3x12

    Seated Cleans
    2x20 15

    Decided to move a bit up in the percentages relative to 1RM this week, felt nice and fresh and good after the workout too, pretty happy with the way strength feels right now, from the preparedness level now I'd say my strength levels are well above 90%
    Off-Season Log: http://forum.bodybuilding.com/showthread.php?t=120401851

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  11. #41
    Scientia vis est qb0708's Avatar
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    Active/Dynamic Warm Up
    Hurdle Mobility x2

    Blue Bands
    Squats 2x20
    Pull-Downs w/ Abduction/Adduction 2x20

    Med Ball Squat Jumps 6lbx15

    Swiss Ball Abs
    Crunches 2x50
    V-Pass 2x20

    Body Rows 4x12

    KB Swings 50 3x12

    KB Snatches 25 3x6

    Shoulder Plate Complex
    25lb Over Shoulder, Around Head, Rows, Press 2x15
    Off-Season Log: http://forum.bodybuilding.com/showthread.php?t=120401851

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  12. #42
    Scientia vis est qb0708's Avatar
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    Active Warm-Up and Dynamic Stretches

    Barbell Squat
    Bw x10
    135x10
    225x8
    275x6
    315x4
    365x2

    Bench
    Bar x10
    95x8
    135x6
    155x4
    185x2

    Hang Clean
    115x6
    135x4
    175x2
    205x1

    DB RDL
    60s 4x12

    Seated Cleans
    10lb Plate 2x20

    Hose Pulls
    3x12

    Plank Circuit

    Decided to get after it a bit today and up the weight quite a bit, all the weight felt real light even though the top sets are about 85% of my training max for the Squat (425 TRM) & Bench (220 TRM).

    These weights are based off of what my projected max was using the formula of Weight x Reps x .0333 + Weight = Projected Max, then I take 90% of the Projected Max and get my training max. This has worked great for in-season lifting, as I would bet I could easily hit my training max weight plus 5% for both lifts.
    Off-Season Log: http://forum.bodybuilding.com/showthread.php?t=120401851

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  13. #43
    Wish I had a goose 07hudson's Avatar
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    You squat 425? That's pretty damn solid man
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  14. #44
    Scientia vis est qb0708's Avatar
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    Originally Posted by 07hudson View Post
    You squat 425? That's pretty damn solid man
    Actually I've done 475 during football testing earlier this spring.

    In the summer I was using 5/3/1 for the last part of my workouts before I left for camp.

    The best I managed on the "3" day was 380x8 for squat (which comes out to 480), and 190x9 for bench (which comes out to 245).

    For in-season I take 90% of my projected max (480, 245), then use that as my training max (425, 220), and I take percentages off of the training max for the loading parameters of the squat and bench.

    This keeps the weights sub-maximal and CNS stress minimum during the in-season, while still allowing for strength and muscle retention.
    Off-Season Log: http://forum.bodybuilding.com/showthread.php?t=120401851

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  15. #45
    Scientia vis est qb0708's Avatar
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    Workout from yesterday

    Active Warm Up
    Dynamic Stretches
    Hip Mobility Hurdle Circuit

    Blue Bands
    Squats x20
    Pull Downs x20
    Abduction/Adduction x20

    Med Ball Throw Circuit
    Rotational x10
    OH x10

    Swiss Ball Pike Press
    x15

    Fire Hose Body Rows
    2x12

    KB Snatch
    25 2x6

    KB Swings
    50 2x12

    25lb Plate Complex
    Over Shoulder, Around Head, Rows, Press
    10, 8, 9 One continuous set
    Off-Season Log: http://forum.bodybuilding.com/showthread.php?t=120401851

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  16. #46
    Scientia vis est qb0708's Avatar
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    Active Warm Up
    Dynamic Stretches

    Squat
    135x10
    205x6
    275x3
    355x2
    395x1 92% of Training (In-Season) Max

    Bench
    Bar x10
    135x8
    155x3
    185x2
    215x1 97% of Training (In-Season) Max

    Hang Clean
    Bar xReps
    135x3
    185x1
    205x1
    225x1

    RDL
    135 3x6

    Notes: Extremely happy with these results, these weights both felt sub-maximal. These weights were taken to get a rough gauge of where strength levels are at the present time.

    I'm very confident that my strength levels have not undulated by more than 2% in the Barbell Squat (about 10lbs) along with 2-4% (4-8lbs) in the Barbell Bench Press.

    Due to the fact of a unknown schedule (be it Athletic Practice or Physical Preparation) past this Saturday, changes in programming will be made as they need to occur. There is a possibility of the continuation of the season depending on the performance of the team and other teams in this weeks games.

    In the previous year we took maxes the week after the season ended due to our new S&C coach not knowing the teams current strength levels. I am unaware what will be decided by our coaches regarding physical preparation in the week preceding the scholastic break for Thanksgiving.

    If we are given the week to ourselves, I will precede to start accumulating from an anatomical and physiological standpoint via General Preparation exercises for certain joints & their specific movements, that I feel are lacking in muscle cross section & strength development, along with continued utilization of compound multi-joint movements (via Squats and Presses) in the sub-maximal external loading ranges with regards to my own training maxes. Other accessory movements (GHR, RDL, Dips, Chins, Rows, Pre-hab exercises, etc.), which I deem vital in my continued preparation and PASM, will also be utilized.

    Simultaneous development of aerobic capacity (via Tempo Runs, Various pieces of Conditioning Equipment, Oxidative Capacity Exercises involving lunges, squats, med ball throws, etc.) will be utilized in hopes of a decrease in body mass & fat.

    My hopes are I will be able to construct and utilize a Two week block from this coming Monday, until my return to school the Monday after Thanksgiving.

    After returning to school, there will also be a 12 day "gray period", before the beginning of Winter Break, where I am unaware what will be done from a physical preparation standpoint.

    Once the scholastic break for Christmas starts, I will continue to Accumulate with regards to my bodies physical weaknesses, along with Intensifying the external loads of the Multi Joint Movements, while continuing to utilize the accessory exercises.

    I will be creating a new log with an appropriate title for the time from the end of the Competitive season, until the beginning of the spring season for American Collegiate Football.
    Last edited by qb0708; 11-12-2009 at 03:28 PM.
    Off-Season Log: http://forum.bodybuilding.com/showthread.php?t=120401851

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