Bench-135x6, 205x4, 225x3, 3x3 w/ 250
Incline chest fly maching- 2x8
BB Curls- 2x8
Resisted Cable Curls-2x10
Dips Machine-2x15
Shrugs Machine-2x20
My bench has been going up a lot with the 3x3 program. I started out with 225 now I’m up to 250 doing 3x3. Its been going up 5lbs per workout! My back was still stiff, but its getting better. I’m sure its compensating for my hamstring. I think I’m just going to keep doing my upperbody stuff, but take the month off from lowerbody/running.
Bench- 135x8, 205x4, 225x3, 2x3 w/ 255
Incline DB Press- 3x8, 65’s
Pullups- 4x6
DB rows- 2x10, 60’s
Plate Raises- 3x8
Bent-Over raises- 3x8
DB Shrugs- 2x20
Swimming afterwards.
Swimming has really loosened my back. I FINALLY got an appointment with some deep massage therapy tomorrow. My back has been feeling better, and it doesn’t hurt to bend over anymore. Coach told me today that I will be playing some RB next year, and possibly start at FB along with starting at Rover. I’m going to have to be in some pretty good condition to play both ways next year!
The deep massage therapy went well. She said that there was inflammation in my right glute/hamstring area. She also said that my whole right side was tighter than my left side of my body. I didn’t feel any pain or tenderness when she massaged me. I’m still trying to get an acupuncture and chiropractor appointments.
Bench-135x8, 205x4, 225x3, 240x5
Skull Crusher-3x10
BB Curls- 3x10
Hot tub/Icing hamstring afterward. 5 min on/5 min off for 2 cycles
Was very short on time today. Will stretch/EMS/Ice later tonight. I’m not feeling any type of pain in my hammy anymore, but I’m sure its still inflamed.
Warmup(20min in hot tub w/ Dynamic warmup)
Flying 10’s(10e-10f-10e)- 3x
Flying 20’s(20e-20f-20e)- 4x
Light Cutting(jogging and making light cuts at 75% effort)
Lateral Bounding- 2x20
Depth Split Jumps(land in lunge position)-2x8 each leg
Leg Circuit
4x of:
20 x bw squats
20 x Walking lunges
20 x Power Stepups
10 x Squat Jumps
1:30 rest imbetween sets.
Jumped in the cold swimming pool afterwards and stretched.
Hamstring felt VERY strong today. Stronger than ever! I didn’t feel anything today, no twing or nothing. I went about 95% on the flying sprints and it felt great. Then I just did a leg circuit to test my will power and condition. But my back still felt tight after the workout so I need to EMS/Ice later tonight.
Dynamic Warmup
Flying 20’s- 6x
Lateral Bounding- 2x20
Split Drops (30")- 2x7
Squats- 135x8, 185x4…stopped back started stiffening up.
Stationary Lunges- 2x8, 25lb dumbells
Leg Curls- 2x8
Bench- 135x6, 155x6, 185x4, 205x12
ABS
This was the first day back with the team’s summer workouts. I decided I will workout with the team on M,Tu,W. Work on Thursdays. Then on fridays I will be working with my trainer since the team doesn’t workout on that day. My hamstring felt so strong again. I went full-speed on those flying sprints. The only pain I’m having these days is my back. I feel like I have no ROM in my lower back, its always stiff. Then I shocked everybody with my bench! My bench was only like 245 when I left school, now its around 275 and I’m benching more than some of our starting OL. Last time I did burnout with 205, I only did it 6x, now today I felt like I had about 2 reps left in the tank before I stopped…
Thought the plan was no running or lower weights for a month.
Well, that was back when I strained my back because it was compensating for my hamstring. I could barely walk, and I didn’t expect my back to be better within a month. But ever since I started getting therapy on my back and hamstring, everything feels a lot better. I’m still not expecting to be back for 7on7/football camps until July.
Dynamic Warmup
Hurdle stretches
Tempo(On grass with Nike Free’s):
100-100-100
100-100-100
100-100
100-100
DB Curls-2x10
Upright Rows- 3x10
Complexes- 3x5
CG Bench- 3x10
Skull Crushers- 2x10
Military Press-3x10
Shrugs-3x10
ABS
My back is still feeling tight. I’m seeing a chiropractor today, hopefully that will loosen up my back. My hamstrings and glutes are also feeling a little tight.
Save ur money I went to a chiro for a month when i had my back and hammy problems.
Dynamic Warmup
Hurdle drills
Conditioning:
7x150m, I ran these at 60%.
Weights:
Incline- 135x6, 155x4, 185x10
Pullups- 4x6
ABS/Core stability
Stretching
Warmup
Conditioning:
1x200m, 4x150m, 2x100m. 65-75%
Bench- 150x5, 185x5, 225x9, all time best.
Pullups- 3x8
ABS
Stretch/Hot tub/Ice afterwards
Hamstring was feeling a little weak. I can’t believe my bench is still going up. I’m thinking its around 280-285 right now.
Warmup
Hurdles
Cone drills- ran these about 75%, did very light pushing on the hammy.
Tempo- 12x40yds, ran these about 65%. The team did 12x40yds of overspeed sprints.]
Plyoboxes- 4x5 various jumps. I took it easy, and used very little explosion.
Speed Latter+COD drills
Weights:
Shoulder Shrugs- 3x10
Shoulder Press- 3x10
DB Curls- 2x10
Upright Rows- 3x10
Complexes- 3x5
Plate Raises- 2x10
CG Bench- 1x10
Skull Crushers- 3x10
ABS
The team’s summer conditioning is basically just like the winter conditioning without the matt drills. I’m still doing some hot/cold baths, EMS on constant for 30min, and some light self massage on it.
damn 12x40 overspeed is brutal.
I didn’t do that but they did. They had plenty of rest imbetween at least. But it wasn’t all overspeed, one guy did the pulling while the other guy did the overspeed part.
My coaches are expecting me to be cleared when I go to the PT on Thursday. I don’t feel 100% still. When I run, it still feels bouncy and weak, but thats probably because I’m only running 65%. What’s bad is that I’m only running 65-75% and I’m still beating people in the drills, so therefore the coaches assume that I’m 100%. I’m so afraid of pulling it again, and if I do pull it again, chances are that I will be missing 2-a-days. Being healthy for 2-a-days is all that matters to me right now.
Warmup
Conditioning:
1x200m
3x150m
3x100m
Walkback recoveries. I gradually built up to close to full speed on all of these. Very light acceleration still.
Incline- 135x4, 145x4, 155x4, 205x6
Pullups- 4x6
ABS/Core stability
My joints were a little sore from all the cutting I did yesterday. My upperbody was also sore, and I didn’t have a very good incline workout today. The conditioning I did wasn’t as much as the team did. I didn’t do as much because I started to feel my hammy tighten up so I stopped. But overall, it felt great. We will see what the PT says tomorrow.
Hamstrings are still extremely tight. SO are glutes.
It’s been 3 weeks and you have probably 3 more at least–I guess I was lying to you and I know nothing! Have you been still getting some massage on it? You said you were before, but has that continued or are you just going to the PT? The PT probably isn’t going to do the manual therapy on you that you need.
Will Ice and EMS hamstring later tonight
more is usually better. with 30min they prob spend 10min talking to you etc. that being said, 2x30min might be better for you than 1x60min.
it’s not your fault that 90% of sports people are incompetent (more like 99% it seems at times). the only way you will satisfy Davan’s criticism is if you fly in the best therapist in the world to treat you throughout the summer. just get whatever treatment that you can. try to become a “smart shopper” and work on your bullshit detector when you’re about to spend $ on treatments.