you cant go to a gym like 24hr fitness? my friend you have to do alot more pushups then that to call it a herschel walker type workout. lol
hahaha. I know, I was just calling it a Herschel Walker type workout because it was just bw stuff. Is it possible to even do 2000 pushups in one workout? Waco doesn’t have a 24hr fitness. I also ran out of money and Ive had to work these holidays a lot. I needed a week of rest anyways. I have to go back to school on the 7th.
so i was right after all, REST!!
2.5g Creatine + Gatorade
Bench-135x5, 155x5, 185x5, 205x5
One arm Rows-1x10, 2x12
Dips-3x20
Reverse Curls-1x12, 2x6
2.5g Creatine, Protein+Carbs
I went ahead and used my weight bench at home. I didn’t have a spotter or anything so I had to be real careful. I was a little sore this morning from that circuit yesterday. I will try to get a lower body workout in today if possible. Last time I did a squat workout alone, I got stuck and I had to drop the weight off my back, and damaged some of the bench.
Morning Workout
Shoulder Press-3x8, 95lbs
Shoulder Shrugs-3x8, 205lbs
Close Grip Bench-3x8, 115lbs
Skull Crushers-3x8, 65lbs
Upright Rows-3x8, 85lbs
Curls-3x12, 25’s
Complexes-3x5
Core Stability/ABS
During the Period Workout
Squat-185x10, 205x8, 250x10
Bench-130x8, 140x8, 170x10
Powerclean-125x6, 135x6, 135x6
Pushups burnout
On my own
2x5x100yds Tempo(1000yds) on grass, 2min rest imbetween sets, 30sec between reps.
We are starting over with the weights, went back to sets of 10 
. I decided I needed to do some tempo since I suck at the conditioning that the school provides. After that 5th run, I was literally about to throw up, thats how badly conditioned I am. Something weird was going on with my chest also.
Preworkout-5g Creatine+Gatorade
Warmup
Sled Sprints-8x50yds. Probably about 50lbs on sled
Ropes and Speed Latter Circuit+COD drill-10xvariations
Matt drills-10 drills on a 20yd course+5yd sprint at the end.
Cone Drills-5x
Mini-Matt Drills-4x
Post Workout-Protein+Carb shake
Those matt drills probably messed up my knee again. When I had that rest, it was getting better, but now with hitting my knee to the ground on certain drills, it is getting like it was. There is still some fluid around it. My conditioning level still wasn’t all that great. Hopefully if I keep the Tempo running up, I will be able to go through these drills a lot easier. I feel like I have no lung capacity.
Morning Weights
Front Squat-3x8
Calf Raises-3x8
Bulgarian Split Squats-3x8
Overhead Squats-3x8
Complexes-3x5
Leg Curl/extentions-2x10
Ab work on swiss ball
Afternoon Weights
Deadlift-185x8, 225x6, back felt weird after this
Box Squat-200x8, 225x8, 265x10
Incline-125x10, 135x10, 155x10
No tempo today because I felt like crap. I feel like Im catching another cold. But I think it is more of a sinus infection. I need to get better quickly. I even took some Dayquil this morning and nothing even helped.
here u go, why are you adding all this extra stuff??
Which extra stuff? The tempo?
“Strive to be the very best you can be. Run the race against yourself and not the guy in the other lane. The reason I say this, as long as you give it 110%, you are going to succeed. But as long as you’re trying to beat the guy over there, you are worried about him, you’re not worrying about how you’ve got to perform.” -Herschel Walker
Extremely long warmup
Sled Sprints-6x20yds 45lb plate, with good recovery, and won every race.
Matt Drills-They finally shortened them. The drills were only 10yds with a 5yd sprint at the end.
Cone Drills-5x
Mini-matt drills w/cones-4x, Good recovery after this drill
Hurdle/DBL SpeedLatter/SpeedLatter/Boxes+10yd sprint-5x
Post Workout Shake-Protein, Creatine, Carbs, Extra Calories
Felt much better today, the cold is going away. They finally realized that there was no purpose in 25yd matt drills! There was actually some recovery and I was able to focus on doing each drill almost full-speed. I was finally able to push myself instead of dying for the workout to end. Hopefully these coaches will keep the speed/agility workouts like this.
Squat-195x8, 205x8, 255x10, easy
DB Decline Bench-3x10, 50’s
Clean and Jerk-3x6
Upright Rows-2x10
Core Stability/ABS
Finally the sets of 10 are over. I hate doing that rep range. Next week is sets of 8.
Morning Workout
Shoulder Press-3x8
Shoulder Shrugs-3x8
Close Grip Bench-3x8
Skull Crushers-3x8
Upright Rows-3x8
DB Curls-3x8
Complexes-3x8
Core Stability/Abs
Afternoon Workout
Incline Bench-115x6, 135x6, 170x8
Deadlift-205x5, 225x5, 235x5
Box Squat-205x8, 225x8, 265x8, 295x8
PW-32oz Naked Shake+5g Creatine
Weight-168
I still don’t know why my weight is stuck at 168? I have been eating like crazy. I guess its just not enough. I really need to be at 185 by next season, I know it won’t happen this fast but I should at least be back up to my old 170 from the summer by now.
Backwards Sled Pulls-4x20yds
Tire Flipping-1x15yds
DBL speed Latter+5Cone Drill+Speed Latter+5yd sprint-:10x
5-10-5 drill-5x, Lowest was 4.4x
4 Cone Drills-6x
Matt Drills-6-7 different variations. Done on a 15yd course again on grass! Plus a 5yd sprint at the end.
This was probably the worst workout I have ever been a part of. I pretty much had to pace myself for matt drills at the end(my group went last). Those matt drills sucked so bad. They were so tiring that everything was just a jog pretty much. What was even stupider was that the coaches were filming us doing those matt drills :eek: . I don’t know why they changed it back to a 15yd course. There is absolutely no explosion involved in such a long drill like that with very little rest.
Yesterday-off/exams
Matt Drills-10x, in gym on the real matt this time.
Speed Latter+Star Drill-10xdifferent variations
Med Balls-8x5 different throws
Swiss ball abs-10x
Squat-185x6, 205x6, 245x6, 275x8, real easy
Bench-130x4, 135x4, 155x4, 190x8, real easy
PC-115x6, 135x6, 155x6, 175x3(Fail)
Protein+Creatine+Carbs+Calories
Weight-169
We did a huge workout since we had the extra time on the exam schedule. Matt drills are so much easier in the gym on a real matt. I can really tell that I am getting a lot stronger all of a sudden. I couldn’t do 190x8 on bench this easy last year, I felt like I had 2 extra reps still in me. Same for squat. Now my coaches are trying to convince me to do Powerlifting. I would be pretty good in the 165lb class but I am already 4lbs over that. And I definitely do not plan on losing weight anytime soon.
Lowerbody auxilliary day
Front Squat-3x8
Calf Raises-3x8
Overhead Squat-3x8
Split Squats-3x8
Clean and Jerk-3x6
Jump Ropes-4x20
PW-Protein, Creatine, Carbs, Extra Calories.
Weight-169
I have a 3 day Weekend coming up. We will lift weights on tuesday. I plan on doing some speedwork probably on monday. We will be doing sets of 6 next week 
.
Shoulder Press-2x8
Shoulder Shrugs-4x8
CG Bench-3x8
Skull Crushers-3x8
Upright Rows-3x8
DB Curls-3x8
Complexes-2x5
Core stability/ABS
Afternoon workout
Squat-215x7, 245x6, 275x5, 305x6
Bench-135x6, 165x6, 190x6, 205x6, last two may have been assisted
PC-125x6, 145x4, 175x2
Med Ball Passes
My squat is doing good, its just that my bench and my pc have been lacking. I was able to do 205x6 easily this past summer. Now for some reason my pc form is lacking.
Box Jumps-5boxes, 10different variations
Speed Latter+Star Drill-6x
Matt Drills
Stepups on the Bleachers-1x20on each leg
Squat Jumps-10x
I signed up for the 100m, the 4x100m, and the 4x200m today. Track workouts should start pretty soon. My coaches also want me to compete in a powerlifting meet this weekend. The only thing I hate about it is that I have to be in the 165lb weight class. I actually have to “lose” weight. This is sort of frustrating because I am already in the habit of eating 3000+ calories per day. Now I have to cut back.
Deadlift-205x5, 225x5, 255x6, 295x6
Box Squat-215x6, 225x6, 295x6, 315x6
Incline-125x6, 135x6, 155x6, 185x4(Fail)
Weight-169, no food in me at the time.
Well, I am going to the meet on Saturday, but I have no clue how I am going to go from 169 to 165 in a couple of days. I also got to try on my suit today so Im ready to go. Also, track workouts already start on monday. Im not really ready to do all that running yet.
Box Jumps-5x5 different variations
Bag Drills-2x4drills
Resisted Shuffle drills-2x3steps
Resisted cone drills-2x3cones
Speed Latter+Star Drill
20 stepups w/ right/left leg
10 squat jumps
Weight-167.2 after this workout
Didn’t do any matt drills today for some reason. My weight went down 2lbs from yesterday. I absolutely have to get it down to 165.5 before tomorrow.
Is this powerlifting meet being sanctioned by a organization like AAU or USAPL, or is it just a local one being run by your football coaches? Either way, good luck! What numbers you looking to hit?