PCFootball24's Journey to Freshman Football

[PCFootball24]

Nice mate, awesome choice of the music too, I was saying '**** yeah' at almost every video scrolling through haha

Haha thanks man, repped

[PCFootball24]

Week 5

Monday

Deadlift
160x5
180x3
200x11

Military Press
65x5
70x3
75x8

Pull Ups
1 set of 2 between each set of military press

Back Hyperextensions
BW+25x15
BW+25x15
BW+25x15

DB Lunges
30x6
30x6
30x6

Med Ball Sit-ups
20
20
20

Summary
I took the Gatorade Prime drink before my workout today. It gave me a little energy, might just be placebo though. The military press was really hard today.

Song of The Day

[PCFootball24]

Week 5

Wednesday

Bench
100x5
115x3
130x7

Bench Dips
BWx10
BWx10
BWx10
BWx10
BWx10

Pull Ups
1 set of 2 between each set of bench and bench dips

EZ Bar Curls
45x10
45x10
45x10

Hanging Leg Raises
BWx25
BWx25
BWx25

Summary
My spotter on bench WOULD NOT take his hands off the bar!!! I kept telling him “I got it, let go!” but he just kept on pulling the bar up every time I got it halfway up. Crappy workout because of that guy, I don’t even know how many reps I would’ve really gotten. Took White Flood pre-workout, I didn’t feel a thing.


Song of The Day

[PCFootball24]

Week 5

Friday

Power Clean
80x5
90x3
100x9

Squat
145x5
165x3
185x10

DB Bench
40x10
40x10
40x10
40x10

Glute Ham Raises
BWx10
BWx10
BWx10

BB Shrugs
120x15
120x15
120x15

Decline Sit Ups
BWx20
BWx20
BWx20

Summary
Nothing special here. For my deload week, I’ll be maxing on the Big 3 lifts instead of doing what the program says. I think that maxing will give me a better idea of what to change my weights to.


Song of The Day

[PCFootball24]

I ran routes today with the quarterback from my school, then we did some 40s and agility drills. The 40s were hand timed, my first was a 5.2, my second and final was a 4.9. Huge improvements from my previous 5.6 time.

[PCFootball24]

Week 6

Monday-Deload-Deadlift Max

Deadlift
135x5
165x3
185x3
205x1
225x1
250x1 <--- 1st PR
275x1 <--- 2nd PR
300x1 <--- 3rd PR

Summary
Oh my God. Best workout I’ve ever had. Earlier today my back was hurting, I could hardly breathe, but I manned up, hit the gym, and hit some EPIC PRs.


Song of The Day

[PCFootball24]

Here's my 300 deadlift

[tyler40]

Impressive stuff! I wish I had followed this type of a program when I was a freshman. Also loving the music vids, keep up the good work! BTW D-end all the way!

[PCFootball24]

Thanks man. I dunno if I'll play defensive end or linebacker next year, I'll just see where the coach puts me. I might even wanna try outside linebacker if we run a 4-3.

[fitizen]

Thanks man. I dunno if I'll play defensive end or linebacker next year.

Go for D-End man, if I can make the A-team line in middle school with my ****ty stats and weight, you can friggin' dominate. Most fun position on the field, in my opinion.

[PCFootball24]

Week 6

Wednesday-Deload-Bench Max

Exercise
45x5
85x5
105x3
115x3
125x1
145x1 <---- 1st PR
155x1 <---- 2nd PR

Summary
Yeahhhh buddy. Finally a semi-decent bench. Took SuperPump 250 pre-workout.


Song of The Day

[PCFootball24]

Go for D-End man, if I can make the A-team line in middle school with my ****ty stats and weight, you can friggin' dominate. Most fun position on the field, in my opinion.

I'll probably have my position chosen for me, this is 5A Texas haha

[PCFootball24]

My 155 bench max

[PCFootball24]

Week 6

Friday-Deload-Squat Max

Squat
95x5
115x3
135x3
165x2
185x1
205x1
225x1 <---- 1st PR
245x1 <---- 2nd PR

Summary
5 pounds from my squat goal! Really good day! This program made my lifts explode.


Song of The Day

[PCFootball24]

245 Squat PR

[PCFootball24]

Week 7

Monday

Deadlift
175x5
200x5
230x5

Standing Military Press
60x5
70x5
75x6

Pull Ups
1 set of 2 between each set of military press

Band Good Mornings
Red Bandx20
Red Bandx20
Red Bandx20

DB Step Ups
20x6
20x6
20x6

Med Ball Sit Ups
20
20
20

Summary
My grip failed on the deadlifts. 1st time I’ve done standing military press. I can’t wait to start WS4SB3!!!


Song of The Day

[PCFootball24]

Week 7

Wednesday

Bench
90x5
105x5
120x8

Push Ups
BWx10
BWx7
BWx6
BWx5
BWx5

Pull Ups
1 set of 2 between each set of bench and push ups

EZ Bar Curls
50x10
50x10
50x10

Hanging Leg Raises
BWx25
BWx25
BWx25

Summary
My upper body is weak as hell. It pisses me off. We’ve been doing lots of routes during football at school, and working on coverages and stuff on defense. I can feel that I’m a lot quicker on the field since last season.


Song of The Day

[touseef123]

Ya its nice...

[PCFootball24]

Week 7

Friday

Power Clean
85x5
90x5
100x10

Squat
145x5
165x5
190x10

DB Military Press
25x10
25x10
25x10
25x10

Glute Ham Raises
BWx10
BWx10
BWx10
BWx10

Face Pulls
60x15
60x15
60x15

Summary
I absolutely killed this workout. Over the summer, I won’t be doing WS4SB3, I’ve decided to do Madcows 5x5.


Song of The Day

[PCFootball24]

Week 8

Monday

Push Press
45x5
55x5
65x3
85x2
95x1
110x1 <---- PR

Deadlift
135x2
185x2
225x2
275x1
315 MISS
315 MISS

Summary
My mom said I could only go to the gym for 30 minutes today, so I just got my maxes for Madcows. I missed lockout on 315 twice, it was just below my knees when I failed.


Song of The Day

[PCFootball24]

Push Press PR

[PCFootball24]

Week 8

Wednesday

Bench
45x5
85x5
95x3
115x3
135x2
160x1 <---- Kinda… See summary for explanation

BB Row
45x5
65x5
85x3
95x1
115x1 <---- PR

Summary
Once again, the damn spotter touched the bar on bench. I know I could’ve gotten it up, but it still isn’t the same. Madcows starts next week, I bought some 1.25 lb Olympic plates to make more accurate jumps in weight.


Song of The Day

[sekaonayr]

Push Press PR

you coulda easily done 10-15 more lbs dude..

[PCFootball24]

Week 9

Monday

Squat
100x5
125x5
150x5
175x5
202.5x5

Bench
65x6
80x5
95x5
112.5x5
127.5x5

Power Clean
50x5
62.5x5
75x5
87.5x5
100x5

Back Hyperextensions
BW+45x8
BW+45x8

Weighted Sit-Ups
BW+25x10
BW+25x10
BW+35x10
BW+35x10

Summary
I plan to run Madcows for as long as I can. If I plateau for 3 weeks, I will use the Blast Your Bench/Squat program to get through it, then immediately jump back into Madcows. I’m liking the program already. I brought 1.25 lb plates to the gym today, I got some weird looks haha.


Song of The Day

[PCFootball24]

you coulda easily done 10-15 more lbs dude..

Looking back, you're right. But no worries, that just means I'll plateau later in push press.

[sackman30]

throw in some more tricep calf and hamstring work in there you need to develop each one of those groups very important for football

also make sure your working on your hand strength very important for getting rid of blockers etc

[PCFootball24]

throw in some more tricep calf and hamstring work in there you need to develop each one of those groups very important for football

also make sure your working on your hand strength very important for getting rid of blockers etc

I'm doing Madcows 5x5 now. I think my triceps are hit pretty well with a push motion 3x a week. I'm adding a plyo day in on Saturday, I'll have glute ham raises, box jumps, calf raises, etc. on that day. How should I organize that day?

[PCFootball24]

Week 9

Wednesday

Squat
100x5
125x5
152.5x5
152.5x5

Push Press
55x5
65x5
80x5
90x5

Deadlift
155x5
185x5
215x5
247.5x5

Sit-ups
BWx20
BWx20
BWx20

Summary
Deadlifts were surprisingly hard. I had to lift with the team on Tuesday, and we squatted. I’m gonna ask my mom if I can skip my school football period tomorrow because we’re gonna be squatting again, and I don’t want to squat more than 3 times a week (or 4 in unusual circumstances like this week). Only 1 week of school lifting left though.

Song of The Day

[sackman30]

I'm doing Madcows 5x5 now. I think my triceps are hit pretty well with a push motion 3x a week. I'm adding a plyo day in on Saturday, I'll have glute ham raises, box jumps, calf raises, etc. on that day. How should I organize that day?

start with a dynamic warmup depending on how sore you are do some static stretching after that then do your most intense movements first (box jumps shuttles prowler pushes etc) then do some quickness work (speed ladder works best for me) then you can do your accesory work (ghr calf raises abs) then do some conditioning (gassers 110s 300 shuttles)

[PCFootball24]

start with a dynamic warmup depending on how sore you are do some static stretching after that then do your most intense movements first (box jumps shuttles prowler pushes etc) then do some quickness work (speed ladder works best for me) then you can do your accesory work (ghr calf raises abs) then do some conditioning (gassers 110s 300 shuttles)

Thanks for the help man. Repped

EDIT: I'm on spread for you. I'll rep you as soon as I can