Squat 3x5 at 315
Front Squat 3x6 225
One Arm DB Press 3x7 75
Wide grip pullup 4x5
Hamstring Curl 3x8 165
Bench Press 3x6 275
Straight Bar Curl 3x5 135
Did Bench today because my schedule is all fucked up from Memorial Day, and I’m leaving Thursday to go to my brothers wedding in Pennsylvania. So this week might be a little shitty with trying to get everything I want in.
Well I just noticed this has been viewed about 370 times and what not, so to anyone who follows this with some regularity or is just curious. If you have any questions about training or diet or anything in all honesty feel free to ask em.
Shitty day today, just all around woke up in a funk so i said fuck the prescribed workout and did
405 for singles on deadlift got to 14 before my form started going out.
maxed out on overhead press 205 close to 215 but I had to give it a little leg drive to get it up.
Back from the wedding was a good time feeling refreshed.
squat 2x5 315 1x5 345
front squat 225x5 255x3 275x1
DB floor press 3x6 100
hamstring curl 3x5 180
one armed db press 3x6 80
wide grip pullups 4x6
triceps extension 3x5 230
sled work pushed right around 300 yards
position specific drills mainly just pass rush stuff and working on starts
6/6/12
Worked out with an old coach today. I thought I was going to die it was about an hour of plyometrics and running I think the longest break I had was under 30 seconds the entire time.
3x40 yards sprints
Plyo stuff A skip, B skip, Lunges, and 3 other exercises I forget the names of 3x15 yards each
back pedal 2x100 yards
high knees on a tire it sounds odd but it was trying to get your feet high enough to tap the top of the tire than switch quickly, 2x30 second sets.
2 minutes ab work
broad jump 20 yards sprint 60 2 reps of that
fast feet 20 yards then sprint 60 yards 2 reps of that
calf hops touching the goalpost 3 sets 30 seconds
squat jumps (this nearly killed me) 3 sets 30 seconds
Pass Routes
1x 100 yard sprint at the end
alright so Ive been slacking a bit or well just working out in a different manner. This weekend was harbor fest the biggest sailing festival on the Mid atlantic. And I have been a pedicap driver for it since thursday pulling around i dont know I’d guess an average of 450 pounds a trip a 6-8 hours a day. My legs are fried, but Monday comes with a new gym membership and getting back to the iron.
Alright pretty good lifts today
bench 3x6 275
wide lat pull 3x8 at 185 superset with close grip cable row 3x8 230
lateral and front raises 3x6 at 40
step ups 75 dbs 3x8
deadlift 1x5 315 1x5 365 1x5 385
front squat 3x5 245 (these were rough putting them at the end of the workout).
Overhead press 135x 8 165x 6 185x 5
glute ham raise 225x5
leg press 590 3x8
shoulder shrugs 3x5 405
incline bench 225 3x6
ten hundreds under 14 seconds each one
speed ladder drills, fast feet, icky shuffle etc for about 15 minutes
position specific drills running to this cone and that cone etc another 20 minutes
10x40 yard sprints
2x10 tire flips 300 pound tire
10x10 starts
2x50 calf hops touching the bottom rung of the goal poast
bench 3x5 275
wide lat pull 3x8 at 185 superset with close grip cable row 3x8 230
lateral and front raise 3x8 35
step ups 3x8 75 db’s
chest fly 3x15 35’s
deadlift 1x5 315 1x5 365 1x4 405
squat 315x5 335x5 345x5
front squat singles up to 275 for a triple
weighted dips 3x8 with an extra 50 pounds
hamstring curl 3x5 185
widegrip pullups 4x5
db press 3x8 75 dbs
Cardio
plyo warm-up
acceleration drills jog 10 sprint 20 yards 6 reps
7 cone drill 6 reps
stance and starts 6 reps
8x110 yards all under 16 seconds 45 second rest between reps
10 hundreds strided them out trying to get some tightness out of my legs.
front lateral raises 3x8 at 35lbs
deadlift 315x2 then went for a rep out at 405 got 8 reps last one hitched the fuck out of though
Bench 225x8 275x 5 315x4
wide lat pulldown 195 3x5 (superset with cable rows) 225 3x5
step ups 3x8 75 lbs
10 110’s this morning (6/21/2012)
Overhead press 155x 5 165x5 185x5
glute ham raise 205 3x8
hack squat 365 3x8
shoulder shrugs 3x15 75 lb db
incline bench 225 3x6
calf press 315 4x15
seated shoulder press machine 255 3x8
1 arm cable row 120 3x6
Alright got to the good stage of my workout packet low reps it is 6/25/2012
squat 315x3 345x3 365 3x3
power pull 135x8 185 2x5 205 2x3
alt db press 55x5 60x5 65x5 70 2x5
alt db bench 75 5x6
pullups 2x5 curlups 2x5 wide grip pullup 1x5
tricep ext 1x8 135 3x5 150
chop series abdominals with 45 lb plate
6/26/2012
Ran my baseline conditioning test they have me at a line position but I ran it in a skilled players time which was exciting as all shit. IT was 24 fifty yard gassers each one I did in under 10 seconds with a twenty second rest between each rep.
6/27/2012
I really am loving getting back into the lower rep ranges it just feels good to be moving weight again. Although I had no spot on bench today, so I took it relatively easy
Bench 4x4 300 pounds
narrow lat pulldown 180x5 195x5 210x5
one arm cable row 135 3x3
deadlift 405x3 425 2x3
front and lateral raises 3x4 50 lb dumbbell
power shrugs 3x5 at 315.
Then comes more running
plyometrics and warmup 20 minutes
20 thirty yard sprints 5 60 yard sprints
6/29/12
overhead press 1x3 185 2x3 205
glute ham raise 225 3x6
incline bench 3x3 245
seated cable row 3x6 225
hack squat 375x3 390x3 400x3
calf press 4x15 315
hang snatch 3x3 135
sprint ladder
3x50 yards
3x 40 yards and so on and so forth to 10 yards
7/2/12
squat 365 3x3
power pull 4x5 185
alt db 3x5 75
alt db bench 75 3x12
pullups 3x7
skullcrushers 3x12 75
reverse hamstring raise 4x6 90lbs
chop series abdominals with 45 lb plate
plyometric warmup 15 minutes
4 thirty yard sprints
4 sixty yard sprints
back pedal 4x25 yards
shuffle 4x25 yards each direction
4 reps of pursuit drill