HitStick's OffSeason Journal! (Football)

**07hudson** · 12-03-2009, 04:08 AM

good to hear

**TheHitStick** · 12-14-2009, 02:05 PM

I AM BACK! GOTTA GET THAT NUT! Great workout today, don't care if it's "bodybuilding" style, it's new and its working

Gonna type this quick

1) Bench
95 x 10
115 x 8
135 x 6
155 x 5
165 x 3
170 x 2 (PR)
155 x 2 (lol...)
135 x 9 (couldn't lockout left arm, got right arm though)

2) Close Grip Bench
115 x 10
135 x 7
135 x 8

3) Rack Lockouts
115 x 5
135 x 5
135 x 5

4) Skull Crushers
45 x 10
55 x 6

Done.

Intense stuff for me, happy of it. Started using JACK3D, diet has been great, getting more sleep. Excited to see gains bros

**07hudson** · 12-14-2009, 02:13 PM

Glad to see ya back broski. Coming back strong with that bench.

Good to hear you're doing things right. Can't remember where I read it but some1 said 80% of getting bigger is diet. So whenever some1 asks for advice that's what I tell them.

**TheHitStick** · 12-14-2009, 03:06 PM

Originally Posted by 07hudson

Glad to see ya back broski. Coming back strong with that bench.

Good to hear you're doing things right. Can't remember where I read it but some1 said 80% of getting bigger is diet. So whenever some1 asks for advice that's what I tell them.

yeah defiantly the diet. started eating alot more and better. have a homemade weight gainer that i found on here.

750cals 72g protein 98g carbs 8g fat

All natural and healthy food like milk, honey, oats and protein shake.

Doing a "bodybuilding" split but with alot of exercises to increase strength since i don't plan on looking pretty haha. just want to get stronger and faster.

goal weight is 195-205 but strong and faster, can't pack on too much weight in little time while getting faster.

once i can run again (still can't jump really) i'm gonna start slowly getting into sprint workouts until i'm 100% again. gotta focus on speed ALOT

**07hudson** · 12-14-2009, 06:44 PM

I hear ya, focus on plyo jumping exercises to get that fast start for the 40

**federaldb59** · 12-14-2009, 06:51 PM

Up the weight on the lockouts. your supposed to be doing at least your max. I always went over.

**TheHitStick** · 12-15-2009, 03:53 AM

Originally Posted by 07hudson

I hear ya, focus on plyo jumping exercises to get that fast start for the 40

yeah i realllllly need to get faster if i want to become a linebacker

weighed in this morning at ~181lbs, at least i maintained something during my injury. might've made a gain off of working out the week before (just small stuff at my house, clean diet though)

Originally Posted by federaldb59

Up the weight on the lockouts. your supposed to be doing at least your max. I always went over.

i don't know if they're lockouts for not lol

I'm in the power rack and have the bar set at a few inches above my chest and then i explode up then bring it back down to a dead stop. helping me get out of my sticky point.

and that was one of my first times doing them so i'll up the weight when i can, should jump up fast

**federaldb59** · 12-15-2009, 09:01 AM

yep those are lockouts. My strength coach used to have us doing those in highschool. They are great for upping your max and getting out of the sticking point.

**TheHitStick** · 12-15-2009, 01:56 PM

Originally Posted by federaldb59

yep those are lockouts. My strength coach used to have us doing those in highschool. They are great for upping your max and getting out of the sticking point.

yeeees i can feel it's alot easier on my sticky point so hopefully I'll defiantly see my weight shoot up on those as I get used to them. Thanks for the advice

Back Day today, really pushing it with the Deadlifts (=]!) but didn't go hard on them at all and focused on reallllly good form. Felt proud actually on my form, back straight and everything seemed to be down great. Again, another quick writeup of today

1) Deadlifts
135 x 6
185 x 5
205 x 4
225 x 3
245 x 3
225 x 3
205 x 5
135 x 5

2) Ground Pullups? (smith machine is low and my heels are on the ground and I'm pulling up until my chin touches the bar, any specific name? lol? Using these until I can do more pullups)
BW x 10
BW x 10

3) Lat Pulldown, regular
80 x 10
90 x 10

4) Close Grip Lat Pulldown
80 x 10
90 x 10

5) 1 Arm DB Rows
50 x 8 each arm
50 x 8 each arm

6) Concentration DB Curls
25 x 10 each arm (holding off arm halfway until 10 reps is done then switch)
20x10

7) EZ Bar curl
45x2 (lol...was done and had enough bicep work lol)

Okay, my max pullups I've done was like 3...sad, i know but I used to never be able to do them. Since I do so little, how should I go about doing them? No one can spot me and that helping machine blows and it's weird as crap. I want to do freeweight pullups. Should I do 2 sets of max reps after deadlifts?

**07hudson** · 12-15-2009, 02:03 PM

Solid workout broski, nice deads. I think the ground pullups u were referring 2 might be called Australian pullups but I could be wrong.

Why doesn't the pullup machine work that well?

**TheHitStick** · 12-15-2009, 04:04 PM

the way my feet have to be placed on it feels like a smith machine when doing squats. just doesn't feel like a natural range of motion at all.

I was thinking I should just start doing 2 max sets of pullups for a few weeks and see my progress. gotta suck up my ego on those lol

**wynner64** · 12-17-2009, 11:39 AM

Holy ****, 6'1", 187 pounds playing on the offensive line?

That sounds a lot like someone.......ME!

I was actually a little bit smaller than your size though when I played

Those were my stats during my senior year, haha, at your age I was around 5'10", 160lbs. Everyone was about twice my size but I still stuck it out. If you don't mind, I'd like to follow along. Your journey sounds a lot like mine, and I'm happy to offer any advice along the way.

To start, I read this:

"no defensive position (politics of football, yay)"

Here's a challenge I want to make to you. I want you to try out the LB position, either middle or outside. If LB is something completely new to you and you don't really understand the defense, go with OLB, otherwise try out MLB. Set up a list of goals of what you think it takes to catch the attention of your coaches, and do it. I'm pretty knowledgeable when it comes to football, so go ahead and run your defense by me and I might be able to help you on what you need to work on in order to excel.

**TheHitStick** · 12-17-2009, 01:52 PM

Originally Posted by wynner64

Holy ****, 6'1", 187 pounds playing on the offensive line?

That sounds a lot like someone.......ME!

I was actually a little bit smaller than your size though when I played

Those were my stats during my senior year, haha, at your age I was around 5'10", 160lbs. Everyone was about twice my size but I still stuck it out. If you don't mind, I'd like to follow along. Your journey sounds a lot like mine, and I'm happy to offer any advice along the way.

To start, I read this:

Here's a challenge I want to make to you. I want you to try out the LB position, either middle or outside. If LB is something completely new to you and you don't really understand the defense, go with OLB, otherwise try out MLB. Set up a list of goals of what you think it takes to catch the attention of your coaches, and do it. I'm pretty knowledgeable when it comes to football, so go ahead and run your defense by me and I might be able to help you on what you need to work on in order to excel.

thanks, this is a huge help for me and alot of motivation. yeah im going out for LB, doing track in the spring (would of done winter also but messed up ankle few days before)

we're getting a new head coach since our recent one retired and we're in the process of finding one. i'm debating if i should go to weightlifting or not...? last year i did it, it stunk and got me no gains. i'm realllllly debating on what to do here since I'm starting to see gains and I don't want to screw that up...AGAIN.

Anyways, today's work was BS. Too much stress from school and got ALOT of homework tonight. I was hungry and tired and jack3d did jack squat for me today. hit a pr but felt drained, back started hurting so im doing something wrong. form was off today also, gotta revise my shoulder plan

1) Military Press
Bar x 10
65 x 5
85 x 5
95 x 4
105 x 2 (PR)
95 x 4 (stopped, thought i still had a 5 on one side...really easy)
105 x 0 (wtf lol)

2) Overhead Shrugs (back started hurting and it was bad getting bar up)
95 x 10
95 x 10

And left...was drained and I gotta get started on my homework now. This really screwed me over but I'm not giving up. Some guy came up to me telling me his story and how to do nothing but compound lifts and don't do shrugs because it gets you "cut instead of bigger"?

**TheHitStick** · 12-17-2009, 04:45 PM

Switching to Wendler's 5/3/1 program, exactly what I'm looking for and it has it all written out for me. All I have to do is find out my percentages since I don't know what my 1rm is on my lifts.

Should I maxout sometime soon before I start it or no...?

**federaldb59** · 12-17-2009, 05:25 PM

Definitly max out and find out where you stand.

**TheHitStick** · 12-17-2009, 05:44 PM

Originally Posted by federaldb59

Definitly max out and find out where you stand.

alright, tomorrow im testing my squat at 135 just to see how my ankle can handle it. it should be fine if i can deadlift 245 easily.

but should i take next week off to rest or how should i go about this? advice is welcomed haha

**07hudson** · 12-17-2009, 06:48 PM

Max out buddy. Have heard good things about that program, I incorpoorated the 5/3/1 rep scheme into Defrancos West Side Program. If I ever tried anything new in the future I'd prob try this 1.

**TheHitStick** · 12-20-2009, 04:04 PM

Soooo we got about 2 feet of snow over here...don't know how I'm gonna get to the gym tomorrow since practically no roads are clear at all lol. This week should be interesting.

Should I maxout this week since I'm feeling fine I guess?

**07hudson** · 12-20-2009, 06:12 PM

Yep

**TheHitStick** · 12-21-2009, 12:41 PM

Bench Press Maxout at 181lbs
Bar x 10
95 x 10
115 x 8
135 x 5
155 x 2
175 x 1
185 x 1
190 failed

Wow I'm dizzy, I thought today was Sunday and stayed up later last night than I should've lol. I think on a better day I could've done better but tomorrow I'm maxing out on deadlift probably.

alright I looked at wendler's program to see how much I'm going to do on bench press and for my workout it goes like this.

Warmup, 75% (139) x 5, 80% (148) x 5 and 85% (157) x 5

That's extremely easy for me and I've done that same exact thing except I had higher reps on all of them? Should I do 140x5, 150x5 and 160x5? Still too easy but might be a little more challenging? Help anyone

**07hudson** · 12-21-2009, 01:09 PM

You can round up to those numbers because it's only a couple of pounds but follow the program. If you go too heavy consistently you can plateau. Going light isn't neccisarily a bad thing.

**TheHitStick** · 12-21-2009, 01:17 PM

Originally Posted by 07hudson

You can round up to those numbers because it's only a couple of pounds but follow the program. If you go too heavy consistently you can plateau. Going light isn't neccisarily a bad thing.

alright and i forgot the last set is a max set of reps that you can get lol

but tomorrow i might actually do squat, because next monday is when i start this and the first day i have to do squats.

havent done squats in awhile, hopefully i can get some good weight up while going parallel =O

**el67ko** · 12-21-2009, 11:26 PM

Hey bro, nice looking log! Good luck with all of your football goals, if you really like it take that stuff seriously now. If you don't you will regret it and be forced to play crappy bush league semi pro football (me-haha). Don't let "football politics" get in the way of your goals, if you outwork everyone you will get to where you need to be. I see you were running WS4SB3 (which I am currently logging) and are switching to 5/3/1. Just a quick question...have you ever run 5x5? Seems at your age you have a ton of untapped linear gains you can be making. I will be following along...good luck!

**TheHitStick** · 12-22-2009, 06:53 AM

Originally Posted by el67ko

Hey bro, nice looking log! Good luck with all of your football goals, if you really like it take that stuff seriously now. If you don't you will regret it and be forced to play crappy bush league semi pro football (me-haha). Don't let "football politics" get in the way of your goals, if you outwork everyone you will get to where you need to be. I see you were running WS4SB3 (which I am currently logging) and are switching to 5/3/1. Just a quick question...have you ever run 5x5? Seems at your age you have a ton of untapped linear gains you can be making. I will be following along...good luck!

The ironic thing is my hard work got me the starting spot on JV instead of playing Varsity. During August the coach called me and my buddy over (who works just as hard) and said that we have been working really hard and he knows we want some PT so he put us on JV to get some...lol.

Don't know if I'm serious about this or not, college wise. I'm not looking for a college scholarship since I'll say it myself, I don't have the natural athletic ability that others get. Everything I've come up to is from working my whole life to "be as good as everyone else" in sports. I always loved sports but I was just not naturally the most gifted athlete.

This off season is all out though defiantly, excited for Spring Track so this will give me time to make as much strength gains as possible before I have to start working on speed and stuff.

Tight End wouldn't be a hard adjustement since I was taught everything about it in practice and know how to block with my size/strength. I can also catch very well, yes with a DB on me. Linebacker is the one that makes me nervous because I have about 5 plays of experience at it during practice lol.

Might switch to 5x5 but defiantly giving this a go. Still unsure about college football though, I'm trying to go to ODU which is a D-1AA school but is actually really good for a new football team. Who knows, I'll be busting my butt and giving everything I've got and I'll see where this takes me. I'll be training like I'm working for a college scholarship =P

Thanks for dropping in

**PitbullJR** · 12-22-2009, 12:14 PM

Originally Posted by TheHitStick

The ironic thing is my hard work got me the starting spot on JV instead of playing Varsity. During August the coach called me and my buddy over (who works just as hard) and said that we have been working really hard and he knows we want some PT so he put us on JV to get some...lol.

Don't know if I'm serious about this or not, college wise. I'm not looking for a college scholarship since I'll say it myself, I don't have the natural athletic ability that others get. Everything I've come up to is from working my whole life to "be as good as everyone else" in sports. I always loved sports but I was just not naturally the most gifted athlete.

This off season is all out though defiantly, excited for Spring Track so this will give me time to make as much strength gains as possible before I have to start working on speed and stuff.

Tight End wouldn't be a hard adjustement since I was taught everything about it in practice and know how to block with my size/strength. I can also catch very well, yes with a DB on me. Linebacker is the one that makes me nervous because I have about 5 plays of experience at it during practice lol.

Might switch to 5x5 but defiantly giving this a go. Still unsure about college football though, I'm trying to go to ODU which is a D-1AA school but is actually really good for a new football team. Who knows, I'll be busting my butt and giving everything I've got and I'll see where this takes me. I'll be training like I'm working for a college scholarship =P

Thanks for dropping in

Before you try-out for ODU, make sure this is something you really want. I love football more than anyone and some days I was feeling about done with it. It is not a switch you turn off and on. You either are born a baller or not and im not talking about ability. I am strictly talking about heart. If you are not sure than you run the risk of getting seriously hurt. The CAA is the best D-1AA conference in the nation. Just have a true gut check with yourself. If this is something you really want, do your thing my brother and best of luck to you.

**TheHitStick** · 12-22-2009, 01:37 PM

Mentality was broke today on squats.

Squats @ 181lbs
Barx5
95x5
135x5
155x1
185x1
205x1
225 Failed 3 times

The first time I got down onto the box, the weight underneath me slipped and I immediatly dropped the weight onto the rack. Almost slipped off the box with it on my back. Scary crap. Had alot of stuff floating around in my head like I haven't squatted in a month and my ankle injury. Stupid stuff like that. I got it cleared and was mad ready to go but when I got down, I lost concentration twice and on my way up just dropped. 225 is easy, I don't know why I couldn't get it today with good form. It's mental **** and I'm done with that. I know what my body is capable of and it is most defiantly capable of that. No excuses, I failed today. That's the last time I'm going to let my mind defeat my body again. I've always had mental toughness from football. I was one of the last kids up in plank's and **** while everyone else fell down around me. Mental toughness isn't an issue, I don't know why I let it happen today.

**** better get done tomorrow on military press.

**TheHitStick** · 12-22-2009, 02:08 PM

Just started putting my stats in my signature. Need to find out my BF%, but spring track sprinting should defiantly help lower that.

Put some goals that are 6 months in advance. I plan on getting 10lbs+ on bench/press a month and 20lbs+ on squat/dead a month. I'm taking this seriously, no goofing around or anything. I'm still learning alot but I finally found my sweet form on bench and my squat should go back up once I start squatting again.

Advice is welcomes and Pittbull, I understand what you're saying. I'm deciding to give it my all, I'm going for linebacker this season even though I've never played it before. Going to attend an ODU camp this summer if they have one (they just had their first one and the kids I saw are prospects...yeah, not comment on that)

Hopefully this year I can do a speed camp with a local coach who is good at that stuff. Last year it got cancelled since they didn't have enough sign-ups >:O!

Are these goals reasonable with my genetics? Maybe.
Am I working my butt off and giving 100% for them? You better believe it.
Let's go fellas.

**TheHitStick** · 12-24-2009, 12:40 PM

Been realllly busy lately but "maxed out" yesterday on military press. didn't really get that far since i was in a rush to leave

1) Shoulder Press
Bar x 10
65 x 5
95 x 1
105 x 1
115 failed

Didn't even get to deadlift today but it's whatever, i know where my range is on military press, maybe if i wasn't in a rush to leave i could've gotten it up.

**TheHitStick** · 12-30-2009, 11:42 AM

Just got back from Ohio, plan on doing deadlift test on Friday possibly...

Gained about a pound I think but defiantly more bodyfat is noticable, alot more than I want actually lol

**07hudson** · 12-30-2009, 10:39 PM

You'll get there bro, just try to be as consistent as you can. It's my prob right now.

Comeon a pound? Football players aren't going to be looking at ur abs lol, also keep in mind how often will girls see you with your shirt off? More weight ftw :P

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