today was just 4x30m starts and 3x40y sprints. thats all. i wanted to keep it light because this week has been pretty damn tough. then i went to the gym and i had to do leg press instead of squat again cause i still ave no belt. and i did bench - 205x5, 215x4, 225x3, 235x1 ( all were super easy i didnt even go close to failure) then barbell lunges - 155x10, 175x6.
Today was a short speed workout with the football team. it was on grass with football cleats on.
after we did a team stretch i fealt really loose and good. then my shins started to hurt a little after the calisthenics but i was fine. well now i guess im the fastest on the team. 
but i fealt like i couldnt drive very well and that i didnt have a good turn-over. but maybe it was because it was on grass.
5x10y starts (3-point)
2xflying 40’s (40y stride-40ysprint)
2xflying 60’s (60y stride-40y sprint)
5x40y sprints
everybody was really winded but i fealt really good when doing them. and we only had a short rest too.
then we went to the weight room and did alot of team core work. then we hit the weights
cleans - 185x5, 205x5 (warm-ups), 225x5, 225x5
bench - 225x5, 225x5, 235x3, 245x2 (awesome today!) best ever
squats - 255x5, 255x5, 265x5, 265x5, 275x5 (NEW BEST)
i fealt really really good in the weight room. very strong. today was overall a great day.
would it be bad if tomorrow i did 300m split runs? (150m+150m)x3 1 min rest between 150’s and 10 mins between sets? cause then on wednesday i would just do some light tempo cause on thursday i have a meet and i want to get in some longer/harder work. help me out guys.
Why do you lift after sprints? Don’t you get tired and your lifts go down after sprints. Wouldn’t that be bad for optimal strength gain?
Well, that’s probably just a scheduling have-to, as I imagine it’s really difficult to schedule another time for his entire football team to get in. From the sound of it, it works fine for him, and b/c of time limitations I find that if I have to, it works fine.
As for optimal strength gain, I’m sure it isn’t optimal, but if you were going for optimal I think you might have to pull a David Boston.
its been workingGREAT for me. my lifts have been going up by the week becaues iv been eating about 220g of protein a day and about 300g of carbs. all of it is clean, mainly just sweet potatoes, chicken and protien drinks. But i would really like to know if its gonna hurt me to do those split runs tomorrow.
did football plays for about 1.5 hours. then went to the track.
2x(100y+50y) 1 min rest between 100 and 50 and 5 min rest between sets. i wanted to keep it light today cause my shins were really hurting.
today my asshole football coach made the whole team do sprints. the day before our meet against the best team in our league. we did 4x40y build-ups and 5x40y sprints. it was on the grass with cleats on but i did it anyways. then after we lifted (i only did bench, military and dips) then i did 5x15 y starts then 5 relay handoffs.
bench - 225x5, 225x5 (easy) then tried to max with 275 but missed it.
Military - 135x8, 135x5, 135x5, 135x5
body weight dips - 20 reps, 20 reps, 20reps
today we had our duel meet at brea olinda high school. it has an all weather track thats really nice. anyways i rant the 1st leg on the varsity 4x100m relay as usual, the long jumo, the triple jump na dthe 200m.
4x100m R - 44.47 This is our season best by 0.8sec! i blasted out of the blocks on the outside lane and i pulled away with him on the inside then whe guy i handed it off too (UNLV fullride linbeacker) started to slow and got ate up and then our 3rd leg did ok and our last leg caught up about a yard. we didnt win though. they won in about 43.7. Bu we had a season best performance which is great.
Long jump - i hard 4 jumps but i was saving my last one for after the 200m but i was done after that so i only did 3 jumps. i got 3rd with 18’6". (season best) my first jump was 18’3", my second was 18’2.25" and my last one was 18’6". first place was 19’3" and 2nd was 18’10".
Triple Jump - i only did one jumo and that was 35’5" and it really hurt my shins so i didnt do it againa nd my coach said it was fine.
200m - i came out of the blocks really fast. i ran the curve hard and came onto the straight in 2nd but then i died and got 5th (barely). im guessing my time was about 24.2.
Ok meet for me todat. im just really happy with our relay.
football plays for about an hour. then the weight room.
cleans - 185x5, 225x5, 225x5
bench - 225x5, 225x5, 225x5, 225x5, 225x5
close grip bench - 135x10, 135x10, 135x10
squat - 275x5, 325x1 (max), 335x1(NEW MAX)
i got my 1100lbs t-shirt today for football. the lifts include bench, squat, clean, and clean &jerk.
Nice job on the meet and total.
just weight room today
squat - 225x5, 275x5, 275x5, 280x5, 295x3
bench - 225x5, 230x5, 230x5, 240x3
football plays for an hour
weight room:
cleans - 185x5 225x5
bench(max)- 275x1 NEW MAX
4x100m Relay - We won in 45.3 but we were DQ’ed because on the last hand-off it was too early. :mad:
100m - i got third in a time of 11.89 on a dirt track into a headwind.
Long jump - only did 17’1". shins started to hurt too much so i stopped.
200m - my legs just wouldnt move. so i just strided it in. time of about 25 probably.
football plays for an hour first
weight room:
clean - 225x5
bench - 230x5, 230x5, 235x5, 250x3
squat - 285x5, 285x5, 285x5, 300x3
bests ever in squat and bench today
Do you just squat, clean, and bench? No rows or back work?
these are the only power lifts i do byt usually at night (around 7) i go with my buddy and we do “bodybuilding” type work for back, shoulders, chest and arms. so i dont post that stuff. i dont know why but i dont. But to let you know who strng my back is i can lat. pull down 170x5. not that good but o well.
football plays for an hour. league prelims are tomorrow. im doing the 4x100m, 100m, 200m nd lj i think
weight room:
cleans - 185x5, 225x3, 235x3, 235x3
bench - 235x5, 250x3, 250x3, 255x3
long jump: 1st jump wsa 18’2" and i wsa a foot behind the board. 2nd jump was 18’6" and i was 8 oinches behind the board and i scratched on the 3rd one.
100m: 11.55 FAT. thats 1/100 off my personal best. but i just dont have the same drive coming out of the blocks since my hamstring injury. i got 3rd in my heat and 9th overall. one place away from qualifying for the final. grrrr
200m: 23.90 FAT was in 2nd for 120m but got caught and ended up in 4th, i dont know what my overal place was. the winner in my heat got 22.5.
overall a good meet .
an hour of football plays
weight room:
Cleans - 225x5, 235x3, 235x3
bench - 285x1 NEW MAX! then i almost got 295 but my friend spotting me grabbed it cause he didnt think i was gonna get it. grrr then i did my sets.
205x7 (late warm-up) 255x3, 255x3
squat - 285x5, 345x1 NEW MAX!
went to my gym after to work legs good.
squats - 225x12, 225x10, 225x10 (legs were very close together with toes pointed staright forward and little rest between sets.)
single leg curls 3x10
leg extension - 200x12, 230x8, 240x5
donkey calf raise - 155x15 superset with the same exercise but with 80lbs for 10 reps. 2 of these sets.
standing calf raise - 40lbsx50reps.
very good workout. almost puked after…
Be sure to allow for adequete rest as you’ve just hit 2 new PRs… and then went and worked out again (probably on adrenaline only)… just be careful, this is where a lot of people get injured.