Nothing new, planning to walk on at safety, talked to coaches, pretty much ill be put on the scout team and then its up to me from there. I weigh more than the current safeties and outside linebackers, but I look much smaller? Not sure why. Coverage is a nice thing to learn haha. Basically I use basketball and practicing covering a reciever friend of mine for agility, vert, etc… develop.
Mon 11/27/2006
Bench Press-x5@235, 2x3@240, x10@185
Close Grip Rows-x12@180, 2x10@190
Wed 11/29/2006
Deadlift-x3@365, 2x3@375
Bulgarian Squats-x6@85, x6@90
Hyper’s-2x14 with 45lb plate
Fri 12/1/2006
Close Grip Bench-x12@145, x10@155
Wide Bar Cable Rows-x14@160, x10@180
Flat DB Bench-x12@85, x10@80
DB Rows-x14@85, x12@90
Squat-2x10@245
Hip Ext.-2x12@65
I always do crunches between sets. On heavy days I take my time between the sets of the main exercise, I wait until I feel ready, I feel I get the heaviest lift with the best technique this way. The crunches gives a good ab workout, I will mix it up as they get better conditioned. Not a big fan of curls or extensions, feel like the big movements take care of it. Keeping it simple, bench, squat, deadlift, and row.
It looks like a lot (6 exercises!), but its two sets each, real short breaks between (however long it takes me to do 45 crunches), and really is meant to build muscle and get a break from the heavy days. I lift after I’ve played basketball or done the coverage practice (i like this the most, he runs very sharp routes, breaks off on a dime, its a nice challenge). As for current stats, not so sure, but I’ll give it my best.
Bench-240x3 mon
Deadlift-375x3 wed
Squat-Not sure really, but over 400 for a max is a good bet
Vert-Again not sure, but I can grab the rim and my reach is no more than 7’7" at the most, so that would put me at 28"-30".
Hang Clean (they test this)-No clue, would imagine with the decent vert and good showing in the deadlift that 205 is not out of the question.
5’11"
215-220lbs (ppl guess 195-200, not sure why), ~12 body fat (my top abs show well).
40-Again, don’t know, high 4.6 is likely, as I can run with the reciever but it’s a strain, as I run more the speed will come back.
fyi, i hate tuesdays, i have work at 7 and live in a situation where i really cannot go to sleep when i want (im all for having fun, but during the weekdays i do my school and workout thing, friday and saturday night its on, i just want my 9 hours a night)
12/6/2006
wamred up with basketball, took around 30 min
Deadlift-x2@375, 2x2@385
Bulgarian Squat-2x8@90
Hypers-2x14@45
again, 45 crunches between all sets, the weight on the deadlift is not that hard for my legs, its my grip, but i still get the challenge, i like to test out my strength on the last week, so this gives me a decent idea.
I like the leg curls for balance at the knee joint, once again abs between all sets. Another thought. When I do my stretches at night, it seems as though it does not matter how much I stretch my lower body, until I do my lower back stretch nothing feels loose. After that, its odd, my entire body feels great. Maybe it is mental.
The sprints were surprisingly fast, a friend that was much faster than me previously i tied on the first one and blew away on the second. On the last one he got out of the gate quicker, but I caught up in that short distance, so I feel like my accel is not so bad. Deadlift felt powerful, bench didnt (not sure why it was so weak), and I am just out of form on the power clean, i pulled 225 up to my shoulders but couldnt rack it. He currently runs a 7.2 sec 60m, so I still believe I am in the low 4.6 range. Also, just to mess around after everything we were seeing if we could get up onto the 46 box, and we both could without struggle after everything, so thats positive. On wed ill hav a better structure, something more like
Plyo
Power Clean
Bench
Squat
Row
and will use tempo days principally to work on abs, but I will do some abs at the end. As well, we may invest in a med. ball.
Good workout, felt drained, but good never the less. Normally I would do 3x3 for the box jumps, but I was unable to sprint today (got kicked off of the track) so i added the additional reps and set. I feel explosive, so thats good since I am in the acc. dev. phase. Hopefully Ill get the timing figured out so Ill be able to use the track to develop real speed, but in the mean time the plyo’s, power cleans, and deadlifts should suffice. As well, I like the glute ham raises to put some size on the hammies.