Giving it One More Shot!

Training Training Logs
1

I’m a 24 yr old college graduate with 2 years of football eligibility yet, and I can’t seem to let go of the idea that I have the potential to play college ball. I’ve been a football coach and strength coach at a local high school since my junior year of college, but I’m not teacher certified.

I’ve made up my mind that I’m going to go back to school to get a second bachelor’s degree, and give college ball a shot! I’m dedicating my this post to my football training:

Stats:
Age: 24
Height: 5’10"
Weight: 200 @ 12% B.F.
Box Squat: 450 (1RM)
Bench: 330 (1RM)
Trap Bar Deadlift: 525 (1 RM)
Hang Clean: 265 (1RM)
Hang Snatch: 175 (1RM)
Push Press: 245 (1RM)

Training Methodology:
Conjugate Method (WS4SB)including Olympic Lifting on some M.E. days.

I’m definitely motivated to not only make the team, but start from day 1! I will post after tonight’s workout…

“To a good bodily constitutions corresponds the nobility of the mind.” - Aristotle!

2

Today I read Dave Tates’ “Under The Bar” it was a great read, and I felt motivated!! Somehow the training didn’t go as well as usual.

ME PUSH PRESS: 235 (3RM)
Max Reps Flat DB Bench: 90 x 20, 16
1 Arm/ 1 leg db row: 4 x 12 @ 85 lbs
Face Pulls: 4 x 12 @ 130 lbs
BB Shrugs 4 x 12 @ 245 lbs
BB Curls: 4 x 12 @ 90 lbs
Band Tricep Push downs 2 x 20

I foam rolled my lats and pecs today…incredibly sore and fatigued.

Tomorrow is a dynamic lower, today was my fault, and tomorrow will be a better day.

3

Day 2 was a much better day!

Hang Snatch: 6 x 3 @ 165
Reverse Dumbbell Lunge: 3 x 12 @ 50
Reverse Hyper extension: 3 x 12 @ 65
Standing band Crunches: 4 x 12
Kettle Bell Swings: 2 x 20

Please, comments & constructive criticism is welcome. Today is my running day.

4

Yesterday I did sprint work…

3 x 200m. My training partner staggered up the track to pull me to faster times. He was a DI receiver, needless to say I had to run pretty hard.

Finished with 4 x 50m.

Feeling incredibly motivated to do what it takes. Some people are already telling me I can’t, but I know I will.

5

Good luck, man! I hope you reach your goal of college ball! Don’t let the bad days get you down.

And who cares what other people say. This is for YOU!

6

Thanks alot Darwin! I appreciate the motivation!

Thursday was Repetition Upper Body:

Rep Dips: 3 sets max reps ( BW + 25 lBS)
DB Split Snatch : 3 x 3 (80 lbs) Love these!
Chin Ups: 3 x 12 ( BW + 7.5 LBS)
Scare Crows: 3 x 12 ( 65 LBS)
Shrugs: 3 x 12 ( 235)
Incline DB Curls 3 x 12 ( 35)

Rotational Med ball work and grip strength…GOOD DAY!

7

ME front squat: 275 lbs. x 3
Power Clean: 4 x 3 @ 225 lbs.
Barbell Front: 3 x 12 @ 135 lbs.
RDL: 3 X 12 @ 205 lbs.
Ab Circuit

Here’s what I’ve learned so far…sometimes lifting with young motivated athletes will not only improve their workout performance but yours as well. I was important to change the environment for my max effort Friday.

8

I’m resting today and eating a shit ton for mother’s day!!!

Yesterday I need plyo’s and bodyweight exercises.

Speed Ladder x 2
Linear and Lateral Speed Hurdles x 2
Jump Rope x 300
Physioball Walk outs into push ups 3 x 10
Med ball throws 2 x 15

And lastly…my ultimate favorite

Prowler Pushes + kettle bell swings (20 reps) 4 @ 30 yds.

I deserve a day off!

9

Yesterday was a new max effort day:

ME Incline Bench: (3RM) @ 260
Physioball DB Bench(palms in): 75 x 21, 17
Incline DB Rows: 4 x 8 @ 80 lbs
Face pulls: 4 x 8 @ 150 lbs
Barbell Shrugs: 4 x 8 @ 315 lbs
Barbell Curls: 4 x 8 @ 105 lbs

Hanging leg Raises: 2 x 20 w/ BW

It wasn’t a PR day but I felt great!

10

“A man who seeks to move the world must first move himself!”

11

Tuesday, Dynamic Lower:

Barbell Split Snatch: 4 X 4 @ 165
Barbell Split Squats: 3 x 8 @ 185
GHR: 3 X 8 @ BW + 15LBS
Band Crunches 4 x 10
Kettle Bell Alt Swings: 3 x 12

Good Day! I felt strong, in the words of Dave Tate " You and only you decide every morning what kind of day you will have."

12

Wednesday: Speed/ Conditioning

Linear Dynamic Warm UP
Jump Rope 1 x 300 reps
10 - 20- 10 x 4 pro agility
5 - 10 - 5 x 4 pro agility

6 x 50 yd sprints
1 x 300 yd. shuttle

13

I’ve neglected my posts the last few days so I’ll give you “well myself” the run down:

Thursday Repetition/ Dynamic Upper:
Cycled to bodybuilding sets for two weeks

Flat Bench: 4 x 12 @ 205lbs
Pull Ups: 4 x 8 @ bodyweight
Rear Delt Flies: 4 x 8 @ 40 lbs.
Standing DB Flies: 4 x 8 @ 35 lbs
DB Shurgs: 4 x 8 @ 110 lbs
DB Iso Curls: 4 x 8 @ 40 lbs

Friday: ME Lower

Power Cleans: 4 x 3 @ 235 lbs
Box Squat: (3RM) 385 lbs
Box Step Ups: 3 x 8 @ 55 lbs
RDL: 3 x 8 @ 215 lbs
Hill Sprints: 2 x 40 meters

Saturday: Conditioning Bodyweight Circuits

Barbell Complex: 14 circuits in 8 min @ 95lbs
Jump Rope: 3 x 60 sec
Alternating Kettle Bell Swings: 3 x 20 35lbs
Phys Ball Wheel barrow + Push Ups: 3 x 10
Rotating Med Ball Throws: 3 x 12

10 Hours Later Intervall Running: on for 60 sec off for 1 min, 10 minutes total.

14

I weighed myself yesterday, and I had my NSCA certified supervisor at the gym take another body fat analysis, and I’ve gained five pounds at 10% bodyfat! I’m getting there slowly!

Yesterday:
ME Incline Bench: (3RM) 265
DB Phys bench: 2 x max reps @ 75 - 23, 18
DB Rows: 4 x 10 @ 75 lbs
Band Face Pulls: 4 x 15
Barbell Complex: 14 rounds @ 95 lbs
Tire Flips: 20 flips

I went a little off task, but It was a good workout!

15

Tuesday Dynamic Lower Body Day:

Single leg Box Jumps: 4 x 5 26" box
Barbell Split Snatch: 5x4 165 lbs
Barbell Split Squat: 3 x 10 @ 190lbs
GHR: 3 x 10 @ bodyweight + 15 lbs
Barbell Complex: 14 sets @ 95 lbs

Today is Conditioning and Agilities:

Linear Warm Up
Speed Hurdles
Jumps Ropes
Hill Sprints

16

alright here are my workouts from Thursday and Friday:

Thursday: Rep Effort Method
Bench Press: 4 x 12 @ 225lbs
Pull Ups 3 x 10 @ BW
Rear Delt Flies 3 x 10 @ 35 lbs
Standing Dumbbell Flies 3 x 10 @ 35lbs
DB Shrugs: 3 x 10 @ 110
DB Curls: 3 x 10 X 40

Friday: Max Effort Lower
Box Squat: (1RM) @ 455!! New PR!
BB Box Step Ups: 3 x 10 @ 125
BB Olympic Lifting Complex: 12 rounds
AB Circuit