11/11/06
SRJC 48 San Mateo 38
Puts us at 9-1, and a tie for first place in the NorCal Conference. Co-Champs!
We find out tomorrow who we play for post season.
EDIT: I also got ALOT of PT today. Pleasnantly supsrised 
I probably had about 20-25 plays. Pretty damn cool. No catches though unfortunatley. I had a screen thrown to me but it was a bad throw and couldnt make the grab, damn it! Oh well!
Wow sounds all good. Good luck in the next game. Looks like you’ll be out there to make some grabs.
11/13/06
Found out today we play Reedley College in Reedley, CA on Saturday in the State Center Bowl. We leave at 6:30 am from town for a 1 pm game… Hooray… haha.
Just another note- been workin with my girl latley on her off-season training. Few months ago I was teaching her how to squat properly, bench properly, etc etc. Basically the technique work for a while. Tonight, I had planned on her doing 5 x 3 Back Squat; she started with 115 lbs. for 3 x 3, finished with 2 x 3 with 125 lbs. Then she felt compelled to challenge herself and see what the monumental 135 felt like for her.
She ended up doing 135 lbs. for 3 reps. Shocked the hell out of herself and I was pretty damn happy for her. Not bad for a 123 pounder who just learned how to squat properly only 3-4 months ago. Her upper body still has some catching up to do. I will post her program that I’ve had her doing if anyone is interested.
I’m interested
How come for such an important game you can’t overnight? 
Good work with your GF I’d be interested.
Our coach doens’t like to go overnight and stay in hotels for some reason. I think past experiences with old teams ruined it for us haha.
Well, this is what I did with her for the first 4 weeks. She is currently on week 5 now.
Week 1, 2, 3
Monday
1.) Back Squat 3 x 6, 2 x 4
2.) Bench Press 4 x 4 (lots of rest in between sets)
3.) Jump Shrug 4 x 5 (teaching in phases for clean)
4.) Seated Cable Row 3-4 x 10-12
5.) Ham Curls or Single Leg Stability Ball Lifts 3 x 6-8
6.) Abs 200-300 reps
Wednesday
1.) Front Squat 3 x 6, 2 x 4
2.) Push Press 4 x 5
3.) Altitude Landings Usually 3-4 x 6-8; increased height every other week, got up to about 18-20 inches by week 4.
4.) RDL 4 x 6-8
5.) Assisted Pull/Chin Up 2-3 x 8-10; used my hands as a brace under her feet, she pushes off my hands with her feet for as much help as she needs to get up.
6.) Abs w/ Med Ball 50-100 reps total
Friday
1.) Single Leg Split Squat (back leg elevated) 3 x 8-10; these are pretty difficult for her, that’s why I place an emphasis on them as a core lift on this day; plus she needs to balance out each leg as she is a high jumper and gets much more work on one leg than the other most of the time.
2.) Incline Bench 3 x 5
3.) One Arm Dumbbell Row 3-4 x 8-10
4.) Reverse Leg Press 2 x 8 each leg
5.) Vertical Jumps Just a quick set or two of 5-10 jumps to work on overall height.
Abs 200-300; Also include Hypers using manual resistance for 2-3 sets of 10-12.
It’s pretty general, but I wanted to keep it simple seeing she’s a beginner. This is what I did with her for the first 3 weeks, then used a de-load week in week 4 cutting the volume pretty much in half on the big lifts while keeping the other lifts maintaining.
Week 5 has shown a great improvement already, as we bumped down to lower rep ranges and upped the weight numbers. The bulk of her jumping/reactive stuff is from her technique work right now, run ups, etc so I dont want to burn her out too much with any additional plyometrics. I plan on doing another 3 week block, followed by a testing week to see where she’s at. Then re-evaluate where she’s at and go from there. So far it’s been going very well.
-Started off barley being able to hold herself at the top portion of a chin up, now can do almost 2 full ones by herself.
-Front and Back Squat are nearly identical; Back squat up to ~145 now and FS up to ~ 125-130.
Just a few examples. Keep in mind I had her doing mainly technique and learning the movements a month or two prior to all this. I’ve been pleased with how it’s progressing thus far though. Comments?
Also, Tuesday/Thursday I have her do 800-1000m of tempo on grass and some abs/push up stuff.
11/17/06
Last game of the season tomorrow. It’s the State Center Bowl @ Reedley College in Reedley, CA.
Looking to close out the season 10-1, hopefully achieve a final ranking Top 3 or higher in the NATION (We are currently #4 U.S.), be the only team to record a 10 win season in school history (would be second most wins ever, school record is 11 in one season), and show who the REAL #1 team in the northern CA area is!
Meanwhile, I’m sick as hell :mad: Sore throat, cough, headache… Not fun! I’m thinking it may be strep but I hope not…
The real question is, where did you find a girl that wants you to train her like that ? That is so tight bro, definately a keeper.
Kind of like when a girl finds a guy who wants to watch romantic comedies and go shopping with her. haha 
i like her program, one thing that stands out is how long have u been trying to teach her the clean tech, bc i am working with a 14yr girl and i taught her the hang clean and pc tech really.
Thanks guys. I really have only been trying to teach the technique for the clean for about 4 weeks. I will place a lot more emphasis on the oly’s after this last cycle is up.
Haha, I know she is all for whatever I lay out in front of her. She just wants to get better and trusts what I have for her. Good girl I must say 
How did it go?
11/20/06
Finished off the season 10-1 with a win on Saturday. We won 21-20, leading 21-0 at halftime too! A blocked PAT with 2:32 left in the game sealed the win for us, otherwise we may have seen another overtime game! Hopefully with our record we should see a top 3 national ranking (we are currently #4 US for junior college teams).
Football season done. JC career is over. Didn’t pan out as well as I would have personally liked regarding me and how I thought I would’ve performed here, but I know coming away from this I am a much better player now then I was when I arrived in August 2004. As far as next season goes and as to where I’m playing, that is up in the air. I may end up trying to walk on at a university next season, depends on the situation and where I end up.
Taking a week off of everything this week, then will probably get back into the swing of things next week.
I Worked out with my gf later tonight (well just supervised her lifts). After 4 x 3 BackSquat, she did 1 x 3 with 140 lbs. for a new PB. She was very very happy. Her lifts are going up every week. Also benched 4 x 3 with 80 lbs.
Well done that is a great effort is that the best in school history?
So you think you’ll probably stick with Football?
I think we tied for 2nd best all-time in school history. There was a team in 2003 that went 11-0. Our conference is very tough (All 6 teams are ranked top 10 in California or higher at one point this season sometime, so you can imagine how competitive this leauge is.)
Yes for right now I am still thinking football, but who knows. If I go back to track again I want to focus on my 100m, since I feel has been neglected as being mainly in long-short programs and doing too much special endurance. I would like to eventually break 11 seconds electronicly timed of course (best is 11.2-3h in high school)
11/27/06
Today was the first day back to my off-season training. I am already sore tonight, can’t wait to see how I feel tomorrow.
My split for the next two weeks will be as follows:
Monday- Lower/Hip Dominant
Tuesday- Upper Horizontal Push/Upper Horizontal Pull dominant
Wednesday- General Prep Stuff
Thursday- Lower/Quad Dominant
Friday- Upper Vertical Push/Upper Vertical Pull
Saturday- Off
Sunday- Speed/Flexibilty work
Weights today:
1.) Snatch Pull from floor 3 x 4 (140 lbs.)
2.) Snatch Grip Deadlift 2 x 5 (280), 1 x 3 (300)
3.) Natural GHR 2 x 8, 4 sec. eccentric.
4.) Single Leg Squat off Box 2 x 8 each leg w/ just bodyweight; tough!!
5.) Standing Calf Raise 2 x 8 (200), 1 x 15 (150)
My goals are to get very strong, reach about 187-190 bodyweight range, and bring my short pure speed (40 yard/60m/possible 100m) to an all time best. Looking forward to putting in some good work this off-season.
5-10, 190 seems like good size for a WR, and you also mentioned you ran a high 4.4. Those are real good numbers if you ask me. Why are you looking forward to put on more weight? Just curious.
Thanks. I said I was looking forward to putting in some good solid work this off-season. The weight will come slowly as I don’t want to pile it on all too quickly. I have never been above 183-184, and I feel I can afford to add some additional muscle.
11/28/06
Very sore today. Traps, lower back, hamstrings, glutes, calves (gastroc), and vastus medialis all feeling the wrath from yesterdays workout. Coming back from a layoff is rough, as I experienced today.
Weights:
1.) Bent Over Row 2 x 7, 1 x 5
2.) Bench Press 2 x 6 (205, 195), 1 x 4 (195). After the first set I was just fried for whatever reason.
3.) Single Arm DB Row 2 x 8 (55’s)
4.) Incline DB Bench 2 x 8 (60’s)
5.) High Cable WoodChop 3 x 15 each side
6.) Jackknifes 2 x 12
My strength has plummeted alot alot alot. Had to be expected though I suppose since I haven’t touched a weight for about 2 months. Yikes… :eek: Probably going to take a few weeks to adjust again, I have a feeling this DOMS is going to be bad this week.
Why no weights during the season?