As I predicted, we trounced the opponent 42-0. I played the entire second half, and I would have had two receptions if we had a backup QB who could throw worth a damn. 1st one I run my defender off on a comeback route and he sails the ball 8 feet over my head. 2nd one is a slant and he throws it 5 feet behind me. Both were impossible catches with the way he threw the ball, but on the bright side I did have a key block on a TD run. That still doesnt change how mad I am at the QB, but I guess i can get over that. Now all we have left for football is CIF playoffs, and with that convincing win we can hopefully get a decent seed so we dont have to play one of the top teams in the division at their place. Seeds come out tomorrow, and so im crossing my fingers on that one.
AAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH
Today just really sucked!!! First of all, I get woken up at 3:30 in the morning to find out that my grandfather has passed away. Then I end up spending all day over at there house with very upset friends and relatives (my mother was born in italy and so it was the italian side of the family and friends that showed up, and im gonna leave it to the imagination as to all the drama that accompanies the culture). I finally get home about 2 hours ago (8:00pm) to be informed that despite our impressive victory on Friday night we are still getting shipped out to fucking Palmdale (those familiar with Southern California will know that Palmdale is pretty much the asscrack of California, if not the entire country) to face the overall No.2 seed in the Division! This is the same place where we lost last year 24-0, its about a 2 hour drive and I’m not looking forward to it. Then about half an hour ago my parents notify that I will be missing two days of football/school for various things about the funeral, which means that I wont be suiting up for the game, but I’ll still have to go to freeze in the horrible weather and watch our team (probably) lose. This fucking sucks!!!
Well at least one thing good happened this week in that we won a game that everyone (and I literally mean everyone that wasnt on the team, people in our own school bet against us, and one of the lineman got kicked off the team earlier in the week after the coaches found out he bet someone $50 that we would lose) thought we were gonna lose. We won 19-10, and now we have a quarterfinal matchup at home against another really good team. If we keep playing how we have been we should finish the season undefeated at home and move on to the semis.
We did it again. We won last night 17-16 and now we’re advancing to the semis for a rematch with Notre Dame. If we can win this game then I’m sure we can win the championship.
Oh well, we lost again, this time the score was 49-14. We shot ourselves in the foot at the beginning and then we got into a hole that we couldnt get out of. So now our season is over, but it’s kind of cool cuz we’re the first team from our school to make it all the way to the semis since 1997. However, the one good thing that came out of this is now I can start my own training, which starts this Monday. I havent planned out exactly what I’m doing yet, but this is a basic overview of what I’m looking at doing for the month of December (weather and facilities permitting).
My goals for this 4 week block are:
-Drop time in the 30m by .15 seconds
-Drop time in flying 20m by .1 seconds
-Increase my strength in the Squat, Deadlift, and Benchpress by at least 15lbs in each
-Gain 5lbs
-Reinforce good running form through tempo work
-Increase overall fitness to prepare for season and next training block
After the 20th, I wont have an area available for doing Tempo so I’m looking for something I can do to substitute for that. Any ideas from anyone?
Week 1: 12/6-12/12
Mon: Weights
Tue: Tempo
Wed: Accel Dev; Weights
Thu: Tempo
Fri: Accel Dev; Weights
Sat: Bodyweight Circuits
Sun: Off
Week 2: 12/13 - 12/19
Mon: Accel Dev; Weights
Tue: Tempo
Wed: MaxV; Weights
Thu: Tempo
Fri: Accel Dev; Weights
Sat: Off
Sun: Off
Week 3: 12/20 - 12/26
Mon: MaxV; Weights
Tue: Bodyweight Circuits
Wed: Accel Dev; Weights
Thu: Tempo Substitute
Fri: Accel Dev; Weights
Sat: Off
Sun: Off
Week 4: 12/27 - 1/2
Mon: MaxV; Weights
Tue: Tempo Substitute
Wed: Accel Dev; Weights
Thur: Bodyweight Circuits
Fri: MaxV; Weights
Sat: Off
Sun: Off
Monday’s workout went well, and it felt nice to be doing some lifting again. I focused mainly on my upper body. Today (tuesday) the rain messed up the field/track and plus I’m feeling a little sick so I skipped tempo. Hopefully tomorrow it wont rain and I’ll be able to workout. I’m running low on protein too so I gotta go down to the store and get some stuff tonight. Also, we have a meeting for track this friday and my plan might be completely messed up if the track coach decides to start our workouts in december this year (I hope he doesnt cuz I’m pretty sure he knows jack about periodization and recovery).
Wednesday a variety of factors led to me not running, but I did manage to do my lifting for lower body. All i gotta say is that after not squatting in over a month it really hurts like a bitch. Today I did my tempo, but I’m still really sore. All in all, everything is looking good for tomorrows workout as far as weather and schedules. Im also looking forward to the track meeting to see what our coach has planned for us and I can only hope it doesnt start until January.
Friday’s workout was done today because it turned out that I already had something planned. Luckily, my track coach is planning for us to start weightlifting early January (optional, which is good since I’m already on my own lifting regimen) and then we have mandatory running practice starting in about the 3rd week of January. Also, our first meet is early March so I have about 3 months to get as fast as possible so that I can then shift my focus from speed to hurdle rythmn and form (while keeping my speed at the same level).
Today (monday) was just lifting. Focused on completely destroying my posterior chain with deadlifts, good mornings, G/H Raise and Hypers. As a result my back is pretty sore right now, but that’ll work itself out.
More lifting today, with the Bench and Rows being the two main ones and then a couple of auxilaries added in for good measure. I’ve also gained about 1.5lbs since I started lifting last Monday, and from the looks of it almost all of it is muscle cuz I cant see any difference as far as fat on my body, but I can definetly tell that the muscles on my legs and back have gotten bigger.
Today was squatting along with some ab work and direct arm work (which I’ve been trying to avoid in favor of compound lifts). I’ll go to the park tonight and run some tempo cuz I dont feel comfortable trying to sprint after I’ve already done lower body lifting.
Ugh, today was a horrible running workout. I think I still might have had some accumulated fatigue from the squatting on saturday, and so I cut the running short and I only performed two core lifts and then called it a day. I’m just shot right now.
10:30 - 12:45
Jog about 4 or 5 laps
2x50m Buildups
2x20m
2x40m
4xFlying 20m (with a 30m run in)
Warm-Down
Weight Room
Push Press 5x10
Lat Pulldown 5x10
On Wednesday I scratched the running because after I warmed up I just couldnt get loose enough to sprint, so I just did the deadlft 8*4 and then ended the workout cuz I was just not feeling well.
On Thursday I got out and went for about a 2 mile jog, so I’ll count that as continuos tempo even though I usually dont like to do that.
Tommorrow I’m planning on going up to the park and sprinting on the grass, and hopefully my body agrees with me and the park is open (since it is Christmas Eve).
Last Friday (Christmas Eve) the park wasnt open and I had to go do some last minute shopping, and so that was a no go. Then from Sunday to Tuesday night we got something like 7 inches of rain and so the park was soaked. I went up there one Wednesday and it was a huge puddle. I did, however, stick with my weightlifting. Then on New Years Eve (Friday), I went to the park and found about a 30m patch of grass that was useable, but my spikes flung mud everywhere and I was completely covered with it. But the good thing was that I got some running in.
Friday 12/31
1/2 Mile Warm-Up Jog
Stretching
1x50m Buildup (warm-up)
10x30m (I put the timer away cuz I knew my times wouldnt be good due to the soft ground and slightly wet grass)
Warm-Down
Weights
Deadlift 8x3
Good Mornings 3x8
Lat Pulldown 3x8
Front/Side Raises 3x8
Ab Circuits
School’s started again, and I’m now obligated to take part in the track/football off-season conditioning program. The basic format is this
Monday: Weights
Tuesday: Running (GPP type stuff)
Wednesday: Weights
Thursday: Running (GPP)
Friday: Weights
Today this is what we did.
Power Clean to Front Squat 3x7
Incline DB BP 3x10
Flat BB BP 3x10
BB Shoulder Press 3x10 SS
Lat Pulldown 3x10 SS
Front Raises 3x10
Side Raises 3x10
Chest Flys 3x10
By the time it was done I was completely burnt out and my triceps and chest were absolutely dead. We’ll be following this template for about 3 weeks and then we’ll have a week off for finals, and then after that we’ll start back up again.
Coaches canceled our running today due to some pretty heavy hail, and so I got to go home watch the 'SC game. Needless to say, that made my day:)
Wednesday 1/5
Back to the weight room today. I was really suffering from some major DOMS in my chest, shoulders, and triceps from Monday’s lifting, and so anything that involved those muscle groups was a bit lighter than usual. I actually recorded my weights today, and so I guess it will help me to gauge my progress in the future.
Clean-Grip DL 3x7 165, 185, 215
Incline BP (really sore) 3x10 95, 105, 115
Seated Cable Rows 3x10 100, 110, 120
Skull Crushers 3x10 55, 55, 55 SS1
Preacher Curl 3x10 40, 50, 60 SS1
Leg Ext. 3x10 140, 160, 180 SS2
Leg Curls 3x10 80, 90, 100 SS2
Friday 1/7
Another horrible, cold, rainy day here in southern california, and it’s really starting to piss me off. No running, again. But I did have weightlifting for football, so at least I’m doing something. This time I only had some accumulated soreness in my triceps and a bit in my shoulders.
Snatch Squat 3x7
Bench Press 3x10
Chest Flys 3x10
Overhead Shoulder Press 3x10 SS1
Lat Pulldown 3x10 SS1
One-Legged Squat 3x10 (each leg) SS2
Good Mornings 3x10 SS2
Hammer Curls 3x10, 1x8
More rain, no running. Fuck.
Monday 1/10
Power Clean to Front Squat 3x7
Incline DB BP 3x10
Bench Press 3x10
BB Shoulder Press 3x10 SS1
Lat Pulldown 3x10 SS1
Front Raises 3x10
Side Raises 3x10
Rear Delt Flys 3x10
Dips 1x12
Curls 1x12
Well I talked to my head coach today and I found out all about the new coaching changes. We have a new sprint coach, a new hurdles coach, and a new throwing coach. Our former sprint coach moved to middle distance, and our former middle distance coach moved to long distance.
The new sprint coach is the brother of Sultan Macullough (former RB at USC and now on some NFL team as a backup backup running back, and he was really freaking fast), and apparently hes a damn good sprinter, but he specializes in the 800 (1:52 PR or something like that). Not only will he be training the sprinters, but he will be training with them as well.
The new hurdles coach is some guy named Chris Zubia. All I know about him is that he walked on to the track team at USC and then had a pretty good college career (this is according to me head coach), but I havent found much about him online. Anyone heard of him (or someone that sounds like him, cuz I’m not 100% sure on the spelling of the name.
I’m also completely burnt out from studying all night. I studied until about 1:30, and then I fell asleep. Then I woke up at 4:00 until about 5:30, and then I got ready and left for school for a meeting for football. Then we had weightlifting in the afternoon.
Friday 1/14
Snatch Squat 3x7
Bench Press 3x10
Chest Flys 3x10
Overhead Shoulder Press 3x10
Lat Pulldown 3x10
One-Legged Squats 3x10
Curls 4x8 SS1
Dips 4x8 SS1