Get Stronger or Die Trying

[utfootball4]

Friday:
Warmup S
Squats 4x5 395
Fsq 2x5 7-8rpe 315
Rdl 2x6 7rpe
Leg curls 3x6
Plank test

Well Monday is a heavy squat session and I haven't gone over 80% in the past month. I don't know what happen but I lost all my confidence over this past month in the squat - I haven't missed any reps in training etc but confidence is lacking.

[utfootball4]

Saturday:
Warmup W
Bench 4rm 9rpe
Static hold or Slingshot 2x10 or 2x4
Pause bench 3x4 drop 8-12
Military press 2x4
Lat pd 5x12
Db ext 2x15

Nothing great - got the work in.

[utfootball4]

Week 2:
Monday:
Warmup S
Squat 4rm 9rpe 465
Drop 15% 2x4 (Reduce to 2 sets instead of 3)
Hypers 3x8
Planks 2x45

I don't know what to say about my squats - def taken a step back over the past 4-6 weeks.

No quick fixes - gotta embrace the process...

[utfootball4]

Tuesday: Light bench session
Warmup B
Bench (feet up) 4x6 70%
Cg bench 3x6 70%
Spoto press 2x6 70%
Db support row 5x10
Pushdowns 2x12
Flies 2x10

Felt pretty good today...

[utfootball4]

Wednesday:
Warmup Jr
Def pull 4x4x70% 7-8rpe
Rdl 4x6x75% 8rpe
Pull thru 2x10
Hypers 3x8
Abs x100

Kept everything light today. Time for some college hoops.

[utfootball4]

Friday:
Warmup S
Squat 4x5 395
Drop 15% 2x5 8rpe
Rdl 3x6 7rpe
Leg curls 3x6
Plank test

Grind!!! Volume Volume Volume...

[utfootball4]

Saturday:
Warmup W
Bench 4x5 80%
Pause wide bench 3x5 80%
Incline 2x5 80%
Lat pd 5x10
Db ext 2x12
Shoulder complex 2x12

[utfootball4]

Going to my go to meal today.. Good ole sweet potato pie.

Cal 2220
Carbs 305
Pro 20
Fat 100

[utfootball4]

I made some changes to this week of training to allow the recovery process to start this week.

Week 3:
Monday: Med squat session
Warmup S
Squat 3x4x420
Hypers 3x10
Planks 2x60

I should have done this:

Squat 4x4
Fsq 2x4 8-9rpe
Hypers 3x8-10
Planks 2x60

[utfootball4]

Tuesday: Heavy bench session
Warmup B
Bench 3rm (Felt good - only got 2 last month - got all 3 today with same weight)
Military press 2x8
Db support row 5x8
Pushdowns 2x10

Should have done this:

Warmup B
Bench 3rm
Static hold 2x10sec
Pause bench 3x3 drop 8-12%
Military press 2x3
Db support row 5x8
Pushdowns 2x10

[utfootball4]

Wednesday:
Warmup Jr
Blk pull 4x3x75 7rpe
Rdl 4x6x80 9rpe
Pull thru 2x8
Hypers 2x8
Abs x100

Should have done this:

Wednesday:
Warmup Jr
Blk pull 4x3x75-80 8-9rpe
Rdl 4x6x80 9rpe
Pull thru 2-3x8-10
Hypers 2-3x8-10

[utfootball4]

Week 1:
Monday:
Warmup S
Squats 10x5x60% r60-90
Rdl 3x12
Db walk lunge 3x10
Planks 2x30

Decided to take my deload week totally off!!!

Welcome back!!!!

Mon: squats
Wed: Bench
Fri: deads
Sat: Bench

[utfootball4]

Wednesday:
Warmup B
Wg bench (feet up) 10x5x60% r60-90
Lat pd 4x12
Db front raises 3x15
Pushdowns 3x15
Db ham curls 3x15

The bicep tendinitis felt "good" today. The mega dosages of advil and rest helped..

[utfootball4]

After almost a year my plantar fasciitis seems to be healing and I should be able to start back sprinting soon. Track and field is much more interesting then lifting heavy weights everyday so if my foot is healed I will start indoor 60m training sometime in April or May. Also the track and field training does much more for my overall cardiovascular health which is important to me.

[utfootball4]

Friday:
Warmup S
Trap dl 10x5x60% r 60-90
Gm 3x12
Stepups 3x10
Plank test (front 105s/side 90s)

Mon/Fri = serious fat burning sessions.

[utfootball4]

Saturday:
Incline 10x5x60% r60-90
Db rows 4x12
Lat raise 3x15
Db ext 3x15
Db curls 3x15

[utfootball4]

Week 2:
Monday:
Warmup S
Squats 10x3x67.5% r90-105 (EASY)
Rdl 3x10
Db walk lunge 3x8
Planks 2x45

Tuesday:
Warmup B
Wg bench (feet up) 10x3x67.5% r90-105 (EASY)
Lat pd 4x10
Db front raises 3x12
Pushdowns 3x12
Db ham curls 3x12

Solid session - moving it up a day because I'm heading out to Vegas for March madness.

Wednesday:
Warmup S
Trap dl 10x3x67.5% r90-105
Gm 3x10
Stepups 3x8
Plank test (front 105s/side 90s)

Wow - those planks were hard today. I was playing with the agility ladder yesterday with my son and as always it caused the foot to have sharp pain. The only positive is the pain is "pin point" in one spot vs all over.

Thursday:
Incline 10x3x67.5% r90-105 + 1x3 (heavier set)
Db rows 4x10
Lat raise 3x12
Db ext 3x12
Db curls 3x12

I was feeling good and wanted to test my incline strength a lil bit...

[utfootball4]

Week 3:
Monday:
Warmup S (Jump rope)
Squats 50x5 60x3 70x2 75xamrap
Rdl 3x8
Db walk lunge 3x6
Planks 2x60

Only got 6 reps today, didn't feel strong coming off a 3 day layoff and traveling all morning from Vegas. Regardless the goal of this block was to allow my body to recover and i feel everything is heading in the right direction. Added some easy jump roping to my warmup today and felt no pain in the foot. Gonna cont with jump roping or agility ladder in my warmups and starting next week will add some easy tempo runs on the tread or maybe outdoors for a few days. I'm looking at about 6 more weeks before starting any track and field training - that's if everything continue to head in the right direction.

I may go back to some of my old football strength training to help get my legs in shape quick.

Tuesday:
Warmup B (jump rope)
Wg bench 50x5 60x3 70x2 75xamrap (8)
Lat pd 4x8
Db front raises 3x10
Pushdowns 3x10
Db ham curls 3x10

Body feeling good but damn I'm feeling WEAK!!!

Friday:
Warmup S (5min jog on treadmill, jump rope, askips, pogo hops - barefoot) No pain
Trap dl 50x5 60x3 70x2 75xamrap (10)
Gm 3x8
Stepups 3x6
No planks today

My predication was correct, I felt after the 3 day layoff that I would be ready to go for Friday and Saturday session. Felt stronger and more motivated today. Next week will be a deload week with mwf weights and tue easy tempo 100s on grass

Saturday:
Warmup Jr (more jump rope)
Incline 50x5 60x3 70x2 75xamrap (10)
Db rows 4x8
Lat raise 3x10
Db ext 3x10
Db curls 3x10
*Quick olympic learning (pull to knee, mid thigh pull, cms)

I will be starting a 4 week block of training that I had success with in the pass. Mike Clark was the strength coach at Texas A&M along with several NFL teams. His training program may be different from what most people will agree with on here but it works. I won't be doing the running and will change out the olympic lifts because I'm not ready for the one's he has listed in the program. You train total body 4 days a week - this was the summer program from 2002.

Sample outline

Mon: Running - hills
Hang snatch
Back squats
Oh presses
etc

Tue: Running - Tempo 80's and 160's
Hang clean
Bench pause
Lunges
etc

Thur: Running - quarters 10-20-30-40-50x2
P clean
Clean pull
Sled pulls 6x20
Split squat
incline pause
etc

Fri: This is more a fitness day in the weight room
db snatch complex
1 arm db snatch
squat complex
Cg bench
farmer walks
etc

[utfootball4]

Week 4: DELOAD
Monday:
Warmup S (more jump rope, drills, pogo jumps, alt pogo jumps - bare foot)
Squats 3x3x60-65
Wg bench 3x3x60-65 + 275x2
Lat pd 3x10
Db front raises 2x10
Pushdowns 2x10
Db ham curls 2x10

2400mg of advil this week.

[utfootball4]

Tuesday:
Warmup: Jump rope, drills, pogo hops, dym/static stretching (Bare foot)
Tread tempo: 6 sets - 30sec on - 60sec off 10mph/1% incline

I was suppose to do 6x100 on grass today but it was raining.... I forgot my good shoes at home which caused me to feel a lil stressed before the session. No pain in the foot while running, ill see how things go over the next 48hrs.

I'm thinking about bumping my weights up one day and do back 2 back days of weights to allow for some buildups on the track on Friday.

Just trying to build some confidence and recondition my feet!!!

[utfootball4]

Wednesday:
Warmup S (jump rope, drills, pogo - bare foot)
Trap dl 3x3x60-65
Rdl 2x10
Db rows 3x10
Lat raise 2x10

No setbacks. Don't have much time to do anymore running this week and I feel one day is enough for this first week. Gonna rest today and have an easy session on Friday along with olympic learning.

[utfootball4]

Thursday:
Warmup Jr ( same ole stuff - jump rope etc)
Incline 3x3
Olympic learning

Did this workout on Thursday instead of Friday because my wife had a meeting at the house and I didn't want to be around. Still hoping I will be able to start sprinting in another 4 weeks. I have no pain when running on the treadmill and doing all the hopping etc, there is some discomfort when rolling on the lacrosse ball or digging into the foot. Starting my new block of training on Monday and gonna keep progressing the running over the next 4 weeks. I have a plan A and plan B just in case I can't sprint.

[utfootball4]

Week 1:
Mon:
Warmup S (jump rope, static/dynamic stretch)
Countermovement shrug x4 165 x4 195 2x4 205
Squat 35%x8 50x6 55x4 65x3x6
Jumps 3x5
Standing Military x8 3x6
Standing db row 3x8
Cardiac 20m (hr 130-150) No more ellp - don't feel good on my feet.

I'm in horrible shape!!! The pulls are nothing special - just working on technique.

[utfootball4]

Tue:
Warmup B
Mid thigh pull x6 135 x4 185 3x3 205
Rdl 75%3x6
Walking lunge 3x8
Bench pause 40x8 55x6 65x4 75x3x4
Rev lat pd 3x12
Fr/Lat raises 3x8
Treadmill tempo: 6x30on/60off 10mph/1%

It seems like most of the plantar fasciitis pain isn't a major issue right now. My left foot has some discomfort on the outer edges - I'll see how things go over the next couple weeks.

[utfootball4]

Thur:
Warmup JR
Clean dead x4 135 x3 175 3x4 205
Clean pull 85x3x3
Split squats 3x5
Db incline pause x10 x8 3x6
Front lat pd 3x12
Treadmill tempo: 6x30on/60off 10mph/1%

All positive things from the foot over the past 2 days!!!

[utfootball4]

Fri:
Warmup W (agility ladder etc)
CMS x4 165 x4 195 x4 205
Cg bench 55x8 65x6 70x3x6
Hpullups 3x8
Tri ext 3x12
Phat bar curls 3x10
Squat complex 3x18 95
Farmers walk 70x3x40yds NA

I dropped the snatch complex not worth the risk on my shoulders. After completing the squat complex I didn't feel like doing the farmers walk. I love how my training is coming along over the past 2 months - it's exactly what my body has needed. I been fasting from 9pm - 1pm, hopefully I can stay with it for about 3 months while trying to drop some bf...

Squat complex x6 reps each - no rest btw exercises.

Lateral stepups
Lunges
Squats

Snatch complex x5 reps each

Db hang snatch
Squat push press
Upright row
Db snatch

[utfootball4]

Week 2:
Mon:
Warmup S
CMS x4 165 x4 195 3x4 225
Squat 40x8 50x6 55x4 65x3 70x4x5
Jumps 3x5
Standing Mil x8 3x6
Standing db row 3x8
Cardiac 20m STEPMILL

Solid session. Legs felt strong and in shape. Foot felt better after the step mill vs elliptical.

[utfootball4]

Tue:
Warmup B
Mid thigh pull x6 135 x4 185 x4x3 225
Rdl 80x3x5
Walking lunge 3x7
Bench pause 40x8 55x6 70x4 80x4x4
Rev lat pd 3x12
Fr/Lat raises 3x8
Treadmill tempo: 8x30on/60off 10mph/1%

Another strong session, the pulls felt strong. I had to run in soccer shoes because i forgot my running shoes. smh

Most of my plantar fascia (inner/arch) pain is gone. The issue now is the outer edge/outer heel pain has been a problem over the past 4-6 weeks.

Feels good training total body 4x a week!!!

[utfootball4]

Thur:
Warmup JR (jump rope, prowler march, static/dym stretch etc)
Clean dead x4 135, x3 165, x4 195, x3x3 215, x2 225
Clean pull 90x3x2
Split squats 3x5 195
Incline pause 50x10 60x8 70x6 225x3x5
Front lat pd 3x12
Treadmill tempo: 8x30on/60off 10mph/1%

Had some serious discomfort in my feet (from the soccer shoes) yesterday but all was well today. CMS and MTP feel good, need to work/get use to the clean deads and pulls.

[utfootball4]

Fri:
Warmup W
CMS x4 165 x4 195 x2x4 225
Squat comp 3x20
Cg bench 55x8 70x6 75x3x6
Hpullups 3x8
Tri ext 3x12
B curl 3x10
Farmers walk 70x3x40 NA

Squat complex 5 reps each: No rest

Lateral stepups
Lunges
Squats
Squat jumps

Typical Friday session.... Been fasting from 9pm to 1pm - dropped a couple pounds over the past 2 weeks (189-190lbs)