Damn, that sucks Colin. Glad everyone’s alright. And wish your boy a happy belated birthday from us old guys at home. He’s got our full support.
You guys are awesome, thanks for the support!
Just sayin’ “hi” and wish I could do more for all the sons overseas like yours. You are a proud father Colin…awesome!
Way to go Colin, I hope ffffttttttballl works out for ya!
BiggJames
28 Jan
Weight - 265
Music - Chevelle
Mood - Still sick
Bench- Bar x allot, 135x10 , 2x10@225, 5x5@250, 315x3
Incline Tates - 3x10@50
Close Grip bench 3x10@185
French Curls - 3x10@120
15 minutes Jump Rope. Triceps still aren’t what they used to be but this isn’t bad for having one reattached just a short 8 months ago.
Not bad for one that’s never been injured, either.
29 Jan
Music - Sound garden
Health - Starting to feel better
Conditioning
5 laps around BBall Court
20 Yard Pro Agilities down and back
High knees
Side Shuffle
Karaoke
Butt Kicks
Half speed from Down position
Full speed from Down position
Bench Jumps 29" 3x10 Start on the bench drop off and touch and jump back up
Half Court Change direction drills - Start at the foul line, sprint to top left corner 1/2 court, shuffle to mid court, Back pedal to foul line, Sprint top right corner 1/2 court, turn and run with defender to base line, shuffle to mid base line, sprint to foul line. That would be one. x5
Dot drill x 5
Step Touch 15 sec intervals x 5 minutes
Suicides as many as I can run in 5 minutes. I got 4 this time. Up one from last time, my goal is to get 5 in five minutes.
{EDIT}
I forgot one, LOL I guess I was tired. I don’t know what to call it but I started at the baseline with a football, ran to the 1/2 Court line and set it on a spot the size of a quarter, dropped and did 10 push ups, ran to the free throw line and dropped and did 5 push ups, then ran back grabbed the ball and sprinted to the other base line. x5
Call the meat wagon for me if I did that!!
Nice work Colin. Jimmy T
30 Jan
Health - 95%
Music - Velvet revolver
Close grip Chins 5x5@BW
Wide Grip pull ups - 5x5@100 Assisted
Hang cleans – 3x10@135 *Focus on explosion, the weight was real light but I wanted to get the form down
Snatch Grip high pulls - 4x6@100 *Same as above
One Arm DB Rows - 3x6@150
Standing DB Shrugs - 3x10@150
MC Hammer Curls - 2x10@50
15 minutes of jump Rope
31 Jan
Mood - Elevated
Music - Red suit apparatus
Conditioning–
15 minutes Foam roller, stretching
45 minutes - Med intensity Elliptical - H/R about 130 + or -
15 Minutes 1/2 Swiss ball balance drills & ankling.
BP off of Cardio 131/68. Starting to feel much better now just a sore throat.
Stay Strong, Train Hard!
01 Feb
Weight 263
Music Hate breed
Front Squats to a Box (Wide stance) - Barx10, 135x10, 225x5, 250x5, 275x5, 3x5@225
Front squats Touch and Go (narrow stance) - 4x10@135
Sled - 10@400, 10@600, 10@800, 10@1000, 8@1200
Calf Raises (On sled) 15x400, 15x600, 15x800
Slalom runs - 5 cycles
Jump rope - 5 min
BBall - 5 min
The front squats were different this time. I kept my hands out in front instead of crossed. It was killing my wrists and my bad triceps but I think the form was better because I could sit back better and come straight up. I’m really on this kick lately to bust my ego down and fix my form.
Wow! Great job Colin. And Hatebreed, there’s some great lifting music.
Your leg sled strength is amazing.Very powerful.I wanted to say God Bless your son and family too brother.It’s an honor to share on this forum with you. Jimmy T
Ok, here we go with the sled again! Now I’ll go back to the gym, bust my ass on the damn thing thinking of your numbers. Thanks!
I barley get the tip of my middle fingers under the bar when I do front squats holding them like that. Feels like the tendons on the inside of my wrist are tearing. I think it’s more a matter of getting my elbows up higher.
Keep it, you motivate me.
Your numbers blow mine away Chief. I only went hard on the sled becuase I have the front squat numbers of a small school girl, lol.
A friend of mine sent me a PM with this on front Squat form…
Try the “thumb form” next time on your front squats, being: thumbs placed under the bar at about the same distance as your ears, roll your elbows up to a comfortable parrallel, rest the bar with your thumbs on your comfort zone of your chest. should eliminate the pain in your wrist and gives you more “swing” and ajustable balance as you proceed through the rep. that is how i do it (when i do)-- crossed arms hurt my shoulders, over hand squat grip hurts my chest, therefore i use this technique. if you havent tried/used this before, it will take a little “getting used to” but like i said it gives you more mobility throughout with adjusting balance.
for your box squats: are sitting completely down or is it more of a touch and go? reason being is bodybuilder friend of mine used to do box squats religiously and would relax on the bench then fire up. couple dislocated discs later he never squated again because of the pain and risk of serious spinal injury. He told me that story as i was doing those same box squats haha. all that weight (even if it is light) is pressing directly down your spine and if you sit and use the box/bench to hold your body weight and the bar you are smashing your spine between Xlbs and the floor. Just had to throw that out there!
04 Feb
Weight - 265
Music My Chemical Romance
Warm up - purple band press downs - 4x25
bench - Barx20, 135x20, 225x10, 250x5, 275x5, 290x5, 300x4, 275x5
rack Lock outs - 405x10, 3x5@455, 405x10
Close grip Incline - 3x10@185
Behind the neck DB raise - 2x12@80
10 Minutes Jump Rope
5 Minutes of Gasser’s - 10 Cycles
I went ahead and enlisted the help of a PT for Foot speed and agility Drills. I start work with him tomorrow. Looking forward to being a force this year on the football field!
Hey Jimmy & DZ thanks for the comments. I’m pretty proud of my son! Be allot happier when he gets back!
[quote]Colin Wilson wrote:
A friend of mine sent me a PM with this on front Squat form…
Try the “thumb form” next time on your front squats, being: thumbs placed under the bar at about the same distance as your ears, roll your elbows up to a comfortable parrallel, rest the bar with your thumbs on your comfort zone of your chest. should eliminate the pain in your wrist and gives you more “swing” and ajustable balance as you proceed through the rep. that is how i do it (when i do)-- crossed arms hurt my shoulders, over hand squat grip hurts my chest, therefore i use this technique. if you havent tried/used this before, it will take a little “getting used to” but like i said it gives you more mobility throughout with adjusting balance.
for your box squats: are sitting completely down or is it more of a touch and go? reason being is bodybuilder friend of mine used to do box squats religiously and would relax on the bench then fire up. couple dislocated discs later he never squated again because of the pain and risk of serious spinal injury. He told me that story as i was doing those same box squats haha. all that weight (even if it is light) is pressing directly down your spine and if you sit and use the box/bench to hold your body weight and the bar you are smashing your spine between Xlbs and the floor. Just had to throw that out there!
[/quote]
Good advise and I’ll try it next time. I saw someone even using some kind of straps with their hands/thumbs in that position. Very good point about sitting down all the way. I always catch myself doing a little forward “hitch”, for lack of a better word, to get the initial thrust off the bench. I think I’m sitting back to far. Can’t be real good for the back.
Catching the log back up.
5 Feb
Agility testing & conditioning;
stretching and foam roller
5 laps BB court
Standing Squat test - hands over head
single foot broad jump - both feet
transverse single foot jump
left side drill
shark drill
Plyo’s (Box Jumps)
speed & endurance test
single foot balance test
Core, stretch, cool down
About what I figured and the reason I hired someone. My it bands are tight, my foot speed fair, and the balance drill was a joke, lots of stuff to work on. The plus side was I got ten trips baseline to baseline in one minute. Which I thought wasn’t bad for a 40 years old, 265 pound lineman.
6 Feb
Music - Disturbed
Warm up
Pull ups - 5x3@BW (Decided to just do these with no assit and what I get is what I get. I’ll work on it. These kill my bad arm but I just need to stop babying it.)
Chins - 3x5@BW
Hammer strength alternating pull downs - 3x15@4 plates
Chest supported row - 3x12@4 plates
Upright Row - 3x12@135
bb Curl (In the squat rack bitches, un huh that’s right) - 3x15@100
close grip Preacher Bar Curl - 3x15@100
Concentrated Curls - 2x20@25
5 Minutes Jump Rope, Balance drills, Core.
I woke up with a killer head ache. I originally planed to do some heavy Dead lifting but instead listen to my body and took it light and easy. Glad I did the head ache eased up by the end of the work-out.
7 Feb
Agility & Conditioning
Band Stretching, Band Ankling
5 laps
Pro Agilities
High Knees
Butt Kicks
Shuffle
Karaoke
Run Skip
Half Speed from position
Full Speed from Position
10 Cycles of slalom
10 Cycles of T drill *I changed this up a bit with shuffle, back peddle, and karaoke at the top of the T
Shark Drill x 2
Plyo’s
Explode up to a box - 2x10
Explode Down off a box transverse - 2x10
Balance work
Stand on one foot 10 Sec, switch feet do this for 60 seconds, take a 30 sec rest and repeat.
Same as above but with one eye closed
Same as above with both eyes closed.
Core
25 Swiss ball sit ups
2x25 (Each side) Wood Choppers with Purple
band
Pull down ABS Purple band - 2x25
Cool Down
Hip & IT band Stretching, foam roller, lower back stretching.