JamieQB8's Training Journal

[JamieQB8]

Hi,

I play Football for My high school we played our last of the season, and we start offseason training next week

Position: Quarterback, Wide Reciever
Height: 6,0
Weight: 189lbs
BF: 11%


Im Currently on Joe D's WS4SB3 for the off season

My focus is on Speed, Power and Mobility

All weights are in KG

Thanks

Jamie

[JamieQB8]

Going back two weeks and posting my In Season Workouts

10/10/11 Joe D's In season workout 1

Warm Up: Joe D's Agile 8

Floor Press W/ Fat Gripz
90kg x 4
90kg x 4
90kg x 4
90kg x 4
90kg x 4

Black Burns with 2.5kg plates 1 min rest between sets
4 positions x 20 secs
4 positions x 20 secs

Bulgarian Split Squats(Barbell)
40kg x 8
45kg x 8
45kg x 8

SuperSet
Barbell Row
60kg x 10
60kg x 10
60kg x 10
DB Shrugs
40k x 10
40 x 10
40 x 10

Leg raises with partner holding legs pushing side to side
3 sets to failure

[JamieQB8]

Warm Up:
Super set x 3
Push ups x 20
Band Pull aparts x 20

Skipped the Legs this session as my hamstrings we're feeling very tight from training

DB Bench
32 x 8
32 x 8
32 x 8

FacePulls
26 x 12
28 x 12

Lateral Raises
10 x 10
8 x 15
8 x 15

Core Circuit x 4

[JamieQB8]

Straight From Training Session Already feeling Warm

Floor Press
95 x 3
97.5 x 3
100 x 2
100 x 2
100 x 1

YWTL with TRX bodyweight
2 sets of 5 reps of each position

Bulgarian Split Squats(Dumbells each hand)
20k x 8
20k x 8
20k x 8

SuperSet
Single Arm Row
32 x 12
34 x 12
34 x 12
DB Shrugs(Could of done more weight, kept losing grip on the Dumbells)
44 x 11
44 x 11
44 x 12

Felt Good this session All weights felt easy
Core Circuit x 2
V sits x 10
Sprinter Sit ups x 10
Toe Touches x 11
Hip Thrusts x 11

[JamieQB8]

Felt Tired so had a light Session, day before we travelled for our last Away game

Warm up: Agile 8

Box Jumps
3 X 3 with 1 plate on our largest box

Box Squats
90 x 2
90 x 2
95 x 2
95 x 2
95 x 2

SuperSet
DB Bench
30 x 8
32 x 8
32 x 8
FacePulls
31 x 12
28 x 12
28 x 12

Db Lat Raises
8 x 20
8 x 20

Core
Super Set
Weighted ab pull downs 48kg x 3
Good Mornings
40k x 10
50k x 10
50k x 10

[JamieQB8]

We lost our last game of the season, very close game.
We have been given a week off completely the focus for this week is Mobility, Rehab and Lifting Technique.

Also figure out and work on any weak links ie. Glutes lower and upper back

[JamieQB8]

Warm Up

Joe D's Agile 8


Box Jumps(Will measure the box next time im in the gym)
3 x Box
3 x box +plate
3 x box +2plates All sets after this I used the Dumbell Drop Method Which helped alot with explosion
3 x box 2plates
3 x box 3plates
3 x box 3plates

Bulgarian Split Squats(Focus on full depth and knee tracking)
8 x 14kg
8 x 14kg
8 x 14kg

Glute Hip Thrust
8 x 40kg
8 x 40kg
8 x 40kg
8 x 40kg

Core Circuit x 3
20 x weighted Crunches 20kg
20 x sprinter sit ups
3 x 5 seconds of putting hands under your lower back then applying pressure using your lower abs

[JamieQB8]

Warm up
3 x 20 press ups + 3 x 5 chin ups + light upr body streching

Weighted Pull ups
5 x 10kg
5 x 12.5kg
5 x 15kg
5 x 15kg
5 x 15kg

Dumbell Press ups with weight on Back(Max reps wiht 3-4 mins rest in between sets)
19 x 15kg
12 x 15kg

SuperSet
DB Rows
28kg x 10
32kg x 10
40kg x 8
Face Pulls
28.75kg x 10
28.75kg x 10
31.5kg x 10

Barbell Shrugs
100kg x 10
120kg x 10
140kg x 10

DB Curls
14kg x 10
18kg x 5(the 16kgs we're broke)
18kg x 5
Barbell Curls 40kg x 10

Had a sports Massage a few hours after this session and felt very good after, i've now booked a sports massage each week to help with recovery

[JamieQB8]

Been invited to the Great Britain Lions american football trials next year, Looking forward for my chance to make the team

[JamieQB8]

Went into the gym to do some Rehab/Mobility work, alot of foam rolling and work with the lacrosse ball

[JamieQB8]

had a lower body session planned for today but the gym was closed due to lack of staff
Therefore I done some jump rope and bodyweight work

We will be having team lifting sessions 3 times a week starting monday, Im interested to find out what program there going to put us on

[JamieQB8]

First Workout with our S+C coach

Warm up: Mobilty drills and glute activation

Squat 5 x5 Super set with Walking Lunges 5 x10-14(Walk the length of the gym)

Squats
80kg x 5
100kg x 5
100kg x 5
100kg x 5
100kg x 5

Walking Lunges(Weight in each hand)
20kg x 14
20kg x 14
20kg x 14
20kg x 12
20kg x 12

Bench 5x5 Super set with Weighted Press ups x 10

Bench Press
75kg x 5
80kg x 5
80kg x 5
82.5kg x 5
82.5kg x 4

Weighted Press Ups
10kg x 10
10kg x 10
10kg x 10
10kg x 10
10kg x 1 BW x 9

That was it for our session a couple of us stayed after to do extra work

DB Lat Raises
8kg x 20
8kg x 20

Db Shrugs(with 2 sec hold)
40kg x 10
40kg x 15
40kg x 15

Good Session Today, Everyone Worked hard



We start speed training once a week with the athletics coach next week

[scott_donald]

what is the periodisation like for the program???

[JamieQB8]

what is the periodisation like for the program???

Im not sure, I spoke to our SC coach today after the session and he said this was just a last minute session he put together and he is building a program for us over this coming week.

I was speaking to him about using Joe Defranco's WS4SB but he said some of the team wouldn't be able to handle the intensity.

I'll update it when I find out what we're doing for our program, I'll speak to him tomorrow to find out what he has in mind

[JamieQB8]

Classes all day today, didn't get a chance to ask about the S+C program

Had a 45 min jump rope workout

Got a Team Session tomorrow, hopefully find out what kind of program we're on for the off-season

Then a swimming workout later depending on a few friends

[JamieQB8]

Testing Day today, testing Squat, Bench, Push Press and Max Chin Ups(From dead hang each rep)

1RM
Squat: 140kg-308lbs

Bench Press: 105kg-231lbs

Push Press 75kg-165lbs

Chin ups: 14 Reps


Notes: 75 on push press felt very easy but 80 felt heavy, Happy with my Numbers, I focused on keeping near perfect technique on all the max lifts


I spoke to our SC coach today, we will be lifting 3 times a week and he is making a split program one for Skill positions(QB, WR, DB, LB, RB) and one for lineman(O and D line LB,RB/FB) everyone can choose which program they want to be on.

Team Training in the Evening

SAQ drills
Tackling progression and Technique
Hip responsability and Tackling form


Will be doing speed training tomorrow depending on how my legs are feeling

Edit: Our senior Running Back Squated an easy 210kg to set a new record, he also Benched 140kg. he's 5'10 and around 98kg

[scott_donald]

very good push press to bench ratio...

so confused here where and what standard do you play... also what position???

[JamieQB8]

very good push press to bench ratio...

so confused here where and what standard do you play... also what position???

Thanks..

I play American Football for my college in Bristol(age 16-19) I play Quarterback

Basically if i was in america i would be the equivelent of a senior in High school

We play in the European High School League(DODDS) which comprises of the american army bases around europe which have american high schools and around a 20,000 to 60,000 population at each base. there are 4 divisions and 16 teams in europe. The Level is AAA High School Football.

We reached the semi finals last year, but we we're not eligible for the play offs this year as we was a non-Military School.

5 players on our team played for great britain last year and I'll be going to the trials early next year.

[JamieQB8]

Speed Session
Warm up:

Jog 1 lap, 100 jumpy jacks, 2 minutes skipping

Static stretch quads, calves, groins, hams, glutes, hips for 5-8
seconds each, one time only.

Drills (shoulder swings, A's, B's, karoake, straight legs, backward
run, butt kicks) each over 25m x3, shoulder swings are done 6x over 30m.

Plyometrics (hop on spot for 10 seconds x 2, single leg jumps over 10m
x2, bounding over 20m, power skips over 20m x 2, box style jumping over
10m)

30m, 40m, 50m runs at 60-80% speed (build up), run with proper form
(high knee lift, head down till 15m, arms at 90 degrees coming to side
of the face and back down to hips, body straight lean and comes up at
20m)

10 minutes of dynamic stretches (leg swings both lateral and front
ward, trunk rotations, more shoulder swings, kick backs where you are
basically doing a front leg swing but bending the knee to get a stretch
through the quads, alternate calf stretch held for 3 seconds each time.



Workout:

3x10m (head down, from falling start)

3x30m (head down until 15-20m)

3x50m (head down until 15-20m)
2x60m (head down until 15-20m)

**Every run done at full speed, full recovery inbetween every sprint**

1 minute rest per 10m sprinted, start this after 30m sprints.


15 mins Streching

[JamieQB8]

We had a planned session for today but our head football coach decided that we should do a cross fit instead(For those of you that don't know its basically Circuit training with a big focus on endurance) Exercise Form is terrible and the workouts are probably more detrimental than good for performance.

So instead of the planned Deadlifts, pull ups, posterior chain and core work, will did this cross fit and had no time for another session,

I was trying to argue the point to my coach that in the off season we need size and strength, not endurance, we was on a 3 day program and he just decided to change the workout to a cross fit to 'mix it up'. I said i was going to do the planned session and not the cross fit and he replied you do this session with the team or your not part of the team anymore.

Anyway **** happens next friday i will just have to get my workout in early before school, just incase coach decides to do this again...

This was the Crossfit....

5 sets of the circuit 30 seconds on each station with 5 secs rest between each exercise and 30 secs in between circuits

Overhead Squats with 20kg Oly Bar

Fall to crawl and then get up by crawling your hands backwards

Plyo Press ups Narrow Box

Box Jumps

20kg kettlebell swings with dumbell

Plyo Press ups wide box's

[JamieQB8]

We did not warm up before the session for some reason thats why the squat weights are inconsistant of the first few sets

Squats 4X12 Superseted With OverHead Walking Lunges(12-14 reps 2 lengths of the gym)

Squats
90kg x 12
100kg x 12
80kg x 12
100kg x 12

Overhead Walking Lunges
20kg x 14
20KG X 12
20KG X 12
30KG X 12

Split Squats 4x12 each leg Supersetet with DB Lunges 4 x 6 each leg(Take one lunge then return the leg back to standing and switch legs)

Split Squats
50kg x 12
50kg x 12
50kg x 12
50kg x 12

DB Lunges(Weight in each hand)
20kg x 6
20kg x 6
20kg x 6
20kg x 6

DB Floor Press Superseted with Press Ups

DB Floor Press
30kg x 12
32kg x 11
30kg x 8
30kg x 10....10 sec rest x 2

Press Ups
BW X 12
BW X 12
BW X 12
+5KG X 11

Last Superset was DB Incline Bench superseted for DB Rear Delt Flyes.
My pressing muscles were burnt out so I only did Rear Delt Flyes

DB Rear Delt Flyes(Weight in each hand)
12kg x 12
12kg x 12
12kg x 12
12kg x 12


Had a good upper body pump after the workout and Legs feeling pretty sore now haha


Sprint training tomorrow with the athletics Coach

[JamieQB8]

Sprint training:

Warm up

2 laps of the track

Dynamic streches and technique work

lunges, leg swings etc...

3 x 50m striding

Main Session

3 x 4 back to back 30m sprints

Sprint 30m 10 sec recovery then sprint 30m again repeat this four times

2 Min rest in between sets


Warm down

2 laps + streching




My Training Week is now looking like this

Monday - Team Lift
Tuesday - Speed Training
Wednesday - Team Lift + Unkitted Practice
Thursday - SAQ training
Friday - Team Lift + Kitted Practice
Saturday - Rest, recovery, massage
Sunday - Light Skill work

However as we are in the off season I might change the scedule to

thursday - Rest Day
Saturday - Lift + massage

to incorporate 4 Lifting sessions in the week to put on size and strength then start doing more speed work later in the year

[JamieQB8]

Push Press(75% of One Rep Max)
60kg x 10
60kg x 5.....x5
55kg x 10

Bench Press SuperSet with Pull ups

Bench Press 75kg x 10
75kg x 7....3
70kg x 8...2
(Feeling Burnt Out)

Pull Ups
BW X 10
BW X 10
BW X 8

One Legged Squats elevated on Box superset with walking lunges

SL Squats on Box

BW X 6
BW X 8
BW X 10

Walking Lunges

BW X 12
BW X 12
BW X 12

Shoulder Complex Front Raise-Side Raise-Rear Delt Flyes x 10 reps

Set 1 10kg-10kg-10kg x 10 reps
Set 2 10kg-8kg-10kg x 10 reps
set 3 8kg-8kg-10kg x 10 reps

Core 1 Min Plank followed by 20 mountain climbers

Plank
10kg x 1min
10kg x 1min
10kg x 1min

Mountain Climbers

BW X 20
BW X 20
BW X 20

[JamieQB8]

Warm Up - Agile 8

Deadlift - Havn't Deadlifted in a while did a lot of warm up sets and kept the weight low to work on form
100kg x 5
110kg x 5
120kg x 5

Good Mornings

40 x 10
40 x 10
40 x 10
40 x 10
40 x 10

Chin ups(Least sets for 44 total reps)

BW X 8
BW X 8
BW X 6
BW X 5
BW X 4
BW X 4
BW X 4
BW X 5

Leg Curl

55 x 12
45 x 12
----------- Had to leave early as we had a kitted training session

Came back to the gym after training

Reverse Hypers
BW X 10
20kg X 15
20kg x 15

T-Bar Rows
40k x 10
50k x 10
45k x 10

Finished with Jump rope and some core work.



We start our off season lifting program next week
Looks like this

Monday - Team Lift - 7 on 7 followed by Kitted practice
Tuesday - Speed Training
Wednesday - Team Lift - Kitted Practice
Thursday - Off
Friday - Team Lift - Kitted Practice

[scott_donald]

big volume... looking good... why no deads then back to deads???

[JamieQB8]

big volume... looking good... why no deads then back to deads???

Thanks, it felt to good to do some volume work with less rest.

I just havn't been doing them for some reason, I need to start doing alot more posterior chain work so im going to start including them more and more.

[JamieQB8]

Upper/Lower Body split

1. Push Press
55kg x 10
55kg x 10
55kg x 10
(Felt Very easy and controlled upping the weight next week)

SuperSet Bench followed by Chin Ups followed by Tricep push ups no rest in between exercises 90 secs between sets
2.a Bench Press
70kg x 10
70kg x 7..3
70kg x 6..3.1

2.b Chin Ups
BW X 10
BW X 5..5
BW X 4.3.2.1

2.c Tricep Push Ups
BW X 10
BW X 10
BW X 5..5

SuperSet Barbell Split Squat followed by Walking Dumbell Lunges then Split Squat Jumps with dumbells

3.a Split Squats
45kg x 10
45kg x 10
45kg x 10

3.b Walking DB Lunge
20kg x 10
20kg x 10
20kg x 10

3.c Split Squat Jumps
10kg x 15
10kg x 5
10kg x 5

My right toe was hurting doing lunges think i have minor turf toe or something wrong with my toe. Couldn't Do any of the 3 exercises above with my left leg forward properly due to too much pain in my right toe.

Next week I'll have to replace the Lunges with bulgarian Split Squats + Jumps

Will see the team physio tomorrow to see if its OK

Will post our Program in a couple of Mins

[JamieQB8]

Please critique this program and give me your feedback, thanks guys.


Notice They Spelt American Football Wrong lol






We are on a 4 week Hypertrophy Phase with a lot of supersets after this phase we'll be going into a strength and power phase

[scott_donald]

i can't read sideways... is that chinese or something???

[JamieQB8]

i can't read sideways... is that chinese or something???

I could rotate it without it resizing to a thumbnail, Just tilt your head lol