This log is just for me to track the gym work and other stuff I’m doing in order to become a better athlete and get them scholarships. Thanks to the help of jskrabac I now have an effective program which I have been using for the past 2 weeks. I’ve been noting stuff down on paper, but I want to do weekly updates here as well just so that I can have a backup in case anything happens.
For my diet, it’ll primarily be High protein, low carb, low fat, but we’ll see as the time goes on.
Here is the program:
Max Effort Upper Body:
A1. Push press: 5x3-5
A2: Weighted chinups: 5x3-5
B1. Bench press: 3x6-8
B2. BB rows: 3x8-10
C1. Dips: 3x10-12
C2. Hammer curl: 3x12-15
Speed Training:
10-yard sprints – 5 sprints with 1 minute rest
20-yard sprints – 3 sprints with 2 minutes rest
40-yard sprints – 2 sprints with 4 minutes rest
Dynamic-Effort Lower Body:
A1. Box jump: 4x4-6
A2: KB swings: 4x8-12
B. Bulgarian split squat: 3x10
C. RDL: 3x8
D1. Leg raise: 3x10-20
D2. Battle ropes: 3x20-30 sec (go for all out sprint)
Max-Effort Lower Body:
A. Power Cleans 3x5
B. Squat 3x6-8
C. Trap Bar Deadlift 3x6-8
D1. Hip Thrusts 3x10
D2. Split Squats 3x10
E. Landmine Torso Twist 3x10-12
My Current Stats:
(All rep maxes with this “" have been calculated off this site)
Height: 6’3"
Weight:.114kg
Squat: 167kg
Bench: 95kg
Deadlift: 200kg*
Vertical Jump: Tap on basketball rim
Broad Jump: 9’7"”
100m: N/A
40 yard dash: 4.83s
800m: N/A
24/06/24
A1. Push press: 5x3-5 60kg
A2: Weighted chinups: 5x3-5 (done with assisted machine with the weight on 55kg)
B1. Bench press: 3x6-8 (55kg, will work up from this)
B2. BB rows: 3x8-10 (always row what you bench right?)
C1. Dips: 3x10-12
C2. Hammer curl: 3x12-15
Overall a very good first session, just going light to know where I’m at, and will use it as a benchmark to work up from
25/06/24
Dynamic Lower:
A1. Box jump: 4x6 (30 inch Box)
A2: KB swings: 4x12 (16kg Kettlebell, form was iffy)
B. Bulgarian split squat: 3x10 (20kg, killed my quads)
C. RDL: 3x8 (60kg, pretty light but this isn’t the day to go heavy)
D1. Leg raise: 3x10-20
D2. Battle ropes: 3x20-30 sec (go for all out sprint) (Ts hard asf after all the other stuff, absolutely killed me)
Notes: So far progress going good, first time I felt my lower back get worked (not sure if this should happen???), sweat is dripping heavy, worked hard.
29/06/24
Max-Effort Lower Body:
A. Power Cleans 3x5 (60kg)
B. Squat 3x8 (2 warm up sets, first of 60kg, second of 80kg. Set 1: 110kg, Set 2: 130kg, Set 3: 135kg, could’ve pushed out one more but decided to stop)
C. Trap Bar Deadlift 3x8 (Set 1: 60kg, Set 2: 70kg, Set 3: 75kg)
D1. Hip Thrusts 3x10 (Set 1: 60, Set 2: 65, Set 3: 65)
D2. Split Squats 3x10 (20kg)
E. Landmine Torso Twist 3x12 (45kg)
F. Agility Ladder drills (see attached)
Notes: Good session today, legs killed during the Superset. Weight moved easier than expected, will implement progressive overload in order to make more difficult and see more gains. Eating needs to be in check, see athlete foods list from Footballstar. Goal:100kg??? Need speed to play TE/RB.
Yeah I know the footwork ain’t pretty but we’re working on it
Worked pretty hard today, and the final reps on all of these where HARD. I got an track and field tourney tmrw, in which I’m doing shot put, discus, javelin and 100m (idk why I chose 100, but we’ll see how it goes). Weighed in at 114.9kg so I deffo need to keep my eating in check.
Track and field went good. Shot Put I came 2nd, with my highest of three being 13.55m. Discus, I was 3rd with a throw of 25.67m, and I came third in my 100m heat with a time of 12.03s. All this at 6’3" 114kg so I’m pretty happy with the results. One of my shot throws would’ve gone crazy if not for a tree branch getting in the way. At the end one of the officiators said that I should check out their athletics club and gave me their card. People were pretty shocked at the fact that I didn’t do it for a club and I just went cuz a girl I’m messing with is on the track team.
9/07/24
Dynamic Lower:
A1. Box Jumps 5x5
A2. KB Swings 5x8
/////
B. DB Bulgarian Split-Squats 3x10 (20, 22.5, 27.5) ///
C. RDL 3x8 (100, 110, 120, 120x6) ////
E. Hip Thrusts (40, 50, 60 )
D1. Hanging Leg Raise 3x10-15
D2. Battle Rope 3x20s
Did not have battle Rope so did 3x10 medicine ball slam
///
Repetition Upper
A. Incline Bench 4x12 (45,45,47,45) ////
B1. Lat-Pulldown 4x8-12 (plates each side) (25x12, 30x12, 35x10 ) ////
B2. Band Pull-Apart 4x12 ////
C. DB Military Press 4x8-12 (22.5x12, 22.5x12, 25x14, 25x9) ////
D1. Shrugs 3x8-10 (12.5x12, 12.5x12
D2. EZ BAR Curls 3x12 (5 each side, 6.25, 6.25)
D3. Tri Pushdown 3x12 (45kg, 56, 56
I’ll be completely honest I’m not very happy with the way that I’ve worked this week and it probably shows with the question I asked in a different section of the site. I just don’t feel as if what I’ve done this week has really been my best or it might just be because I’m working out in a different gym or something idk
Max Effort Lower:
A. Squat: 80x5, 90x5, 110x5, 120x5, 130x5, 135x5, 140x5,
B. Bulgarian Split-Squats 3x6-12 (26x10, 26x12, 26x12)
C. Trap Bar Deadlift 3x8-12 (70×12, 75x12, 90,12
D. Dips 3x12
Ab Circuit: sprinter sit-ups, V-ups, toe touches, hip ups
Not worked out much this week at all. That’s because yesterday I had a training camp at a university in my area. It consisted of a combine and field work, with the combine being from 1:30 til 3 and field work from 3 til 6. Overall it went well. My stats where as follows:
40 time: 5:31
Bench RM: 60x23
Vert: 31inch
Broad Jump: 8ft
3 Cone Drill: 8:01
Shuttle: 4.75
I play Defensive End and Tight End and this was after a solid few months on the sideline so I was pretty happy with the results. One thing I definitely got out of it was the S&C coach for the University giving me a copy of a little book that quite a few on this site know about: 5/3/1 2nd Edition and 5/3/1 Beyond. I read those today and will be basing future workouts on for the upcoming future.
This was made with the periodization bible template from the book. I’ve nit read beyond yet. On the off days I jave athletics or football so that makes up for good conditioning. I’ll also finish with some stationary bike work.
Day 1
A. Military Press (5/3/1)
B1. Dips - 5 sets of 10-20 reps
B2. Chin-Ups - 5 sets of 10-20 reps
C1. Triceps Pushdowns – 5 sets of 10-20 reps
C2. Cable Curls - 5 sets of 10-20 reps
Day 2
B. Trap Bar Deadlift (5/3/1)
C. Nordic Curls or Lying Leg Curls – 5 sets of 10-20 reps
D. Bulgarian Split-Squats – 5 sets of 10-20 reps
E. Hanging Leg Raises – 5 sets of 10-20 reps
Day 3
A. Bench Press (5/3/1)
B. DB Military Press – 5 sets of 10-20 reps
C1. DB Row – 5 sets of 10-20 reps
C2. Shrugs - 5 sets of 10-20 reps
D1. Skullcrushers – 5 sets of 10-20 reps
D2. Curls - 5 sets of 10-20 reps
Day 4
A. Squat (5/3/1)
B Good Mornings – 5 sets of 10-20 reps
C. Leg Extensions – 5 sets of 10-20 reps
D. Landmine Twists – 5 sets of 10-20 reps.
