TWhite03 Training Log

i think tom is a prettty good coach stick drills or not. at least he squats and does ols.

heard you got 485 for the bsq today.

I did 485, but I actually finished with 525 and missed at 550. Who do you know at BU?

lol, i know peps. i also heard you used straps for the pc. good job on the results bro

Hey what were your numbers like coming out of high school and how have you progressed over the past few years?

Ya I’ve been using straps all off-season so far, it takes a lot of pressure off of my wrists and lets me focus more on the pull. My numbers out of high school were pretty good I suppose but not extraordinary by any means. 275-285 on bench, 245 on clean, 415-420 on squat. My vertical has remained about the same since my senior year when I did 38" at a camp at La. Tech. Speed has greatly improved even though I’ve gone from 185-205.

i think when using straps for the pc/ps its diffcult to rack the weight, also i always rack the weight then drop so straps are not really needed for the hang cleans/snatches i always use straps.

Ya I can see where you are coming from, especially if you strap onto the bar really tight. I try not to wrap it too tight for that very reason. I assume that you must know Odell from back in your college days?

dont know him.

hows spring ball going

I just saw your spring game. You made some “sick” plays, and caught the ball real well I thought. You also never went down easy and broke a lot of tackles. Szymanski should have thrown the ball to you on those crossing patterns more often, you were open a lot. Catching the football didnt seem that easy for your other teammates either, for some reason there were a lot of dropped passes. But you really stood out among the receivers, and do you plan on getting your #21 jersey back?

Thanks for the kind words man, I want to wear a single digit for next season so we will see what happens…

Were you 100% healthy during that game? I sure hope you can play all the games this year without an injury holding you back.

Ya I feel good man, no injuries to speak of. I pulled my hammy last year during camp, which I would attribute to fatigue and possibly taping my ankles before that practice (rather than using my braces/sleeves). I’ll be ready to roll next year 100%, no doubt in my mind.

Sunday April 15th

Dynamic warm-up: Jog, high knees, A and B Skips, Walking toe touches, hip flexor stretches, a few low box hops

Depth jumps: 18" box- around 20 jumps total until dropoff

Bench Press- 255lbs.x5, 265lbs.x5, 275lbs.x5
Incline Dumbbell Bench Press- 70lbs.x8, 75lbs.x8
Cable Side lateral raise- 20lbs.x2x15 reps
DB Decline Skull Crushers- 35lbs 3x10
Kneeling Cable Abs- 130lbs 2x10
Hanging Leg Raise- 15 reps
Wrist curl- 60lbs 2x35, 30lbs 2x15
Reverse wrist curl- 60 lbs 2x35, 30lbs 2x15

BW: 205 w/shoes on

Tuesday April 17

Weights:

Weighted Wide Grip Chin 4x6 (50 lbs.)
Barbell Curl 3x8 (100 lbs.)
Snatch Grip Deadlift 295 lbs.x5, 315 lbs.x5, 335 lbs.x5 (no straps)
Dumbbell split squat 2x8 (55 lb DBs)
45 degree back raise 2x15 (med ball behind head)
Leg Curl 130 lbs.x8, 150 lbs.x8, 70 lbs.x8 each leg
Calf Raises 3x15

I knew Sepulveda was athletic but not this athletic. Sepulveda is going to be the fastest/most athletic punter in the NFL next season.

AGILITY TESTS
Campus: 4.41 in the 40-yard dash (wind-aided) … 4.57 40-yard dash (against the wind) … 335-pound bench press … 331-pound power clean … 31-inch vertical jump … 31¾-inch arm length … 9 7/8-inch hands … Left-footed conventional style kicker … Right-handed … Wears contacts.

He probably could have made his way to the NFL as a LB. His brother Steve was a LB also I think. He also does very well in his academics, and could quit football and be a successful business man. He can do it all…

Ya, Daniel can run with just about anybody. All around a tremendous guy from a great family.

Friday April 20

Warm-up
20 yard sprints- 6 sprints
40 yard sprints- 2 sprints
Lateral bench hop- 3x10 sec.

Military Press- 135x5, 145x5, 145x5
Dumbbell Bench Press- 75x8, 85x8, 95x8, 65x8
Side Incline Lateral Raise- 15x12, 25x12
Tricep Pushdown- 170x10, 170x10, 170x10+130x8
Hanging Leg Raise- 3x15
Wrist Curl- 2x50 w/60 lbs.
Reverse Wrist Curl- 2x50 w/60

Monday April 23

Warmup
20 yd. sprint 2-3 x 95%
40 yd. sprint 4 x 95% runs until I could not match my top times
Med ball 4-5 max throws from front and back
Lateral bench hop 3x10 sec

Bentover Row 4x6@225lbs.
Incline DB Curl 35lbs. x 8, 40lbs. x 8, 45lbs. x 8
Squat 315x5, 365x5, 405x5, 225x15
Pullthrough 100x10, 120x10, 140x10
Leg Curl- drop sets from 170 lbs. (huge pump)
Calf raise- 3x15