Workout - Friday, October 27th, 2005
Warm-Up
Front Squat Walkouts -10 seconds, Bar x 2 sets
Back Squats - 10 Reps, Bar x 2
Back Squats w/High Bar Placement -
Bar x 10 Reps
Olympic Squat - Bar x 10 Reps
Workout
DE Squats
-135x3 - 2 Sets
-185x3 - 7 sets
Power Clean
-135x1 - 3 Sets
-185x1 - 6 Sets (Muscled Up: Not “Snappy”)
Single Leg Press
-230x7 - 2 Sets
-230x5 - 1 Set
Reverse Hyper
-150x5 - 1 Set
-150x6 - 2 Sets
Pull-Thru Rear Delts 40lb. DB x 8 Reps - 3 Sets
Snatch Side Bends 35lb.x3 - 3 Sets
Vertical Jump 3 Reps - 2 Sets
Seated Calf Raises 90lb.x6 - 3 Sets
Wrist Roller 105lb.x1 - 4 Sets
Hey Moe, where in South Carolina are ya from? Tell us a little more, brah. Like your age, height, what you’re training for, your personal best #'s and all that stuff. Are you getting ready to watch USC vs. the Vols?
Im in Downtown Columbia. Currently attending the University of South Carolina.
Age: 18
Height: 6’ 1 3/4"
Weight: Approx. 226
Goal: Walk on to the SC football team as a linebacker. Come in prepared by January to workout with the team.
Workout Goals:
First, Increase running volume so I am doing two speed days a week, and two tempo days a week with no shin splints. Main priority is increasing sprinting speed. Secondary,Increase strength overall-but mainly improve core strength.
Personal Bests:
Bench: 275
Squat: 385 true parallel, no belt, no wraps.
Deadlift: 455
PowerClean: 185, I have no technique, muscled it up
Supplementation:
Frost - 2 tablets daily
Fish Oil at Night - Aprox. 1 gram of EPA,DHA
MultiMen Vitamins - 2xdaily
BCAA Powder - 40 grams daily…unflavored with water
Coconut Oil - Have a gallon of it, going to start using it monday
Milk Protein Isolate - At night, before bed
The USC vs. Vols game is about to start…And yes, I will be watching it. GO COCKS!
heatwave, the coconut oil is recommended by clemson on this site. There is a lot of info on this site in the forums about it.
I have yet to try out maurice’es bbq, but I am glad you like our campus. It has a relaxed atmosphere that you wouldn’t expect in the middle of the city. The landscaping guys do spend alot of time cleaning up, too. It is hard to get to my 8 o’clock classes without having the cleanup guy blow leaves or other debri off the sidewalk on me.
The Gamecocks pulled off an upset last night. It was a great game.
Today is an off day - Iced both shins for 20 minutes. Light stretching thoughout the day. Will be starting Iron Palm training pretty soon. Reading up in the subject so I dont injure my hands. Trying to toughen them up, so I can blast my hands into the Offensive linemen trying to block me.
Right calf muscle didn’t feel right after last set, so I stopped the sprints.
Workout
–ME Snatch Grip Deadlifts- 115x5, 135x4, 185x3, 225x3, 275x3, 315x2
–Regular Deadlift - 315x7
–Nautilus Single Leg Press - 250x8, 250x8 Right leg, 250x5 Left leg, 250x5 Both legs
–Lying Leg Curls - 90x8, 90x6, 90x4
–Back Extensions - 70lb. DBx6, 70x5
–One Arm Barbell Deadlift - 115x3, 115x3
–Grip Machine - 120x6, 120x7, 120x7
Iced shins for twenty minutes after workout. Felt drained during the day but I still had an intense workout. Didn’t get much sleep last night due to my roommate snoring. I was contemplating throwing a shoe at him…but decided to be nice.
Lower back all the way to the neck was sore and tight today. Tempo runs and stretching afterwards made it feel much better. Right calf muscle is giving me problems. I have tightness right in the middle of the ball of the calf. This is different than the shin splints I have been having.
Looks pretty solid, just be careful with those shins. I’m always cautious since I’ve had trouble in the past. That was a great game the other night. Did you see where UT offensive coordinator Randy Sanders quit after that game? Things ain’t good in Vol land. Anyway, keep on working…
–Bench Press - Barx8, 115x8, 135x8, 185x5, 225x5, 275x1, 295xFail - Missed it the last two inches.
–DE CloseGrip Pulldowns - 160x4, 6 Sets
–Tricep Extension - 35x10, 3 Sets
–Pull-Ups - 5 Reps - 1 Set, 4 Reps - 1 Set, 3 Reps - 1 Set
Fast workout today. I was really busy all day tutoring other students in Math. Iced shins for 20 minutes. Ice makes them feel so much better. Light “twinge” in my right hamstring…so light stretching tonight.
Heatwave, thanks for the compliment on the game. It truly was a great win for USC football. I must of missed that coach quitting. I guess I need to watch Sportscenter more.
Friday -
Morning 10:12 AM
–Warm-UP - Calisthenics - 20 min.
– Depth Jumps into Squat position - 6 reps, 3 Sets
–10 yard sprints - Not Straight Ahead - Ran at a 45 Degree angle. 4 Reps Each Side
–Prime Times - 2 Reps, 30 yards
–40 yard sprints - 2 Reps - Tweaked back on last rep, first time I ever felt me back in my sprints.
Evening - 5:00 PM
–DE Squats - barx8, 95x5,x5, 135x3,x3, 185x3 - 6 Sets, 225x2, 275x1
–PowerClean - 135x1, 135x1, 185x1,205xmiss
–Single Leg Press - 230x8 each leg, 3 Sets
–Reverse Hypers - 150x8,x8,x8
–Back Extensions - 80lb. DBx7,x6,x5
–Snatch Side Bends - 40lb. DBx3,x3,x3 - Each Side
Inner Shins where the soleus connects to the bone is causing me alot of pain. I am going to ice like crazy and stretch it out alot. Cutting running volume down is not an option. Will try to go see an Active Release guy next week. Also, I will be trying Heel Walks, and Toes walks to help with my shins.
I think it looks pretty solid. It appears as though you’ve got a good blend of weights and conditioning going on. One thing I think is good to practice when lifting is to go with the olympic (or more technical lifts) first, while you’re still relatively fresh; that way you’re less likely to get sloppy on cleans, snatches, etc… For example, I would always do cleans or snatches before heavy deadlifts or squats. My experience has been that doing heavy squats first just totally wipes me out and the rest of my workout suffers.
The only other thing I would be cautious about is maxing too often. I don’t know how often you max out, but I wouldn’t do it but maybe every 5 or 6 weeks. Now, with that being said, I do think you can train at a high percentage of your max as long as the reps and sets are low. Maybe once you get a good, solid foundation, you can move onto a phase where you perform heavier weights and lower reps for more pure strength emphasis. Just keep on reading, learning, and listening to your body and make adjustments where needed.
heat, thanks for the tips. I am going to stop maxing out the legs(Squat/Deadlift) for a while now. I need to stay focused on what my weak points are, and bring them up. I believe my numbers are high enough right now, and bringing those numbers up won’t make me any more prepared come january. I will also work the cleans before the squats from now on.
I need to get my legs more hardened and less injury prone. Running volume has to stay the same as a minimum, but I would like to increase it eventually. I know that in January, I will have to run way more than I am doing now.
I revised my schedule above to show what I plan on doing now. It is almost the same but with little differences here and there.
Morning
–Warm-UP - 24 Minutes
–Depth Jumps - Knee height - Into parallel squat position - 6 Reps, 3 Sets
–RFI - Double leg line hop, 15 secs.
–RFI - Double leg Squat stance line hops, 15 secs., 2 Sets
–13 Yard sprints - 4 Reps, 1 minute b/t reps
–Angle 10 yard sprints - 4 reps each side
–5 yard horizontal runs - 3 reps each side
–Two jumps trying to grab the basketball rim. Got my fingers one inch above it. Pretty good for me, first time I ever touched the rim.
All the running and warm-up was done on a basketball court, and in tennis shoes, because te fields were taken up by a class.
I changed my mind and decided that I am going to keep maxing out every week on some deadlift/squat exercise.
Shins feeling a little better. Shins immersed in a trash can full of ice and water is helping a lot. Will be starting heel walks this week, hopefully those will help too.
Calves are definitely getting stronger and harder, which is a great sign. We play the Gators tomorrow. It should be an exciting game. And I do believe in miracles…