http://www.gbnreport.com/combineblog.html
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2/26/09
Back Squat: 395x1, 2 misses at 405, 1 miss at 400. (Had it about halfway but could not lock it out… damn it)
Afterwards did some light upper body work.
Bench 3x10x185
Chins 2x20xbw
Band Pull Aparts x50
Did some other things but I can’t remember…
2/27/09
A.M. Agility Circuits
Weights 10:00am was just a bunch of light technical stuff for snatch and cleans, followed by some light total body and ab work. Just enough to get work in but recover from the week as well. I am pretty tired, need these 2 days off. Coming back Monday ready to get after it.
Winter Test Results:
Squat: 395 lbs
Bench: 300 lbs
Clean: 105kg (231 lbs)
Vertical: 32.5"
SLJ: 9’1"
Body weight remained at around 183-186 lbs, pretty consistent at 184.
Only way to go is up from here! As you can see my clean does not correlate well with my other lifting and jump numbers. Very much technical issue for me. It will be addressed.
im disappointed once again, no strength increase and your speed has probably decrease.
Thanks for the support lol… I just do what the s&c coaches are tellin me to do. Like you said brand new training split, takes time to adapt. I have no say in planning or what we do… Is what it is, gotta have some numbers to go off of. At least I know I can improve next time now.
3/2/09
Dynamic Warm Up
OH Squat 4x4x40kg
High Hang-Snatch 5x4x50kg
Power Clean 4x162, 4x177, 3x3x187
Front Squat 6x185, 6x195, 6x205, 6x185
Good Morning 3x10x95
BB Row 3x10x135
Rev Grip Lat PD 3x10x130
-Front Plank 3x45 sec (+70 lbs)
-YTW’s 2x5-5-5
-Static stretch hip flexors, quads, hamstrings, glutes + foam roll problem areas.
-Really wanted to focus on speed and technique for the hip snatches today so I kept it a bit lighter. Cleans felt good, up to 80% on the last 3 sets.
3/3/09
Dynamic Warm Up
6x10m sprint-10m bound-5m sprint (w/ partner and harness resistance)
6x15m bound-15m sprint
Behind Neck Push Jerk 4x5x115
Back Squat 8x250, 8x275, 8x275, 8x290
Walking DB Lunge 3x10x50’s
Depth Push Up 2x6xbw
Bench Press 8x195, 8x215, 8x225, 8x220
Dips 3xAMAP (w/ chain around neck) 26, 16, 16
Band Ext Rotation 1x20 w/ light band
Do you like the speed work you did today?
It was different. Glad we’re extending the distances out a bit. Really short recoveries though between sprints…
That’s kind of different for a warm up.
What do you mean? We did our normal dynamic warm up, then our speed work, then weights…
3/5/09
Dynamic warm up
Bar warm up
OH Squat 3x5x40kg
High Hang Snatch 5x4x55kg
Hang Clean 3x3x165, 2x3x177
DB Bulgarian Split Squat 2x8x55’s
Single Leg Squat off Box 2x8xbw
1 Arm BB Row 3x8x40kg each arm
1 Arm Chain Curls 3x15
13x110y @16-17 sec/45 sec rest bt reps after ward.
3/6/09
AM Circuits
10:30 lift
Box Squat 7x3x50% (195)
1 Leg DB RDL 2x8x55’s
Single Leg Squat off box 2x8xbw
Bench Press 10x185, 10x200, 2x8x220
DB Bench Press 90s x10, 85s x10, 75s x12
1 Arm DB Military 3x10x50 (standing)
Lying DB Extension 3x12x30’s
Ab Circuit x2
-BB Woodchop x20
-Windshield wipers x10
-Weighted front plank x 45sec (+60 lbs)
-Side Plank l/r x 30sec
bro Im back on track…yeah I re-joined…I decided to be the bigger man and mend old ties with the “coach” who gets paid to sit in his chair to tell us to run 20 mins and leave…
you know me…Im gonna train on my own…so I need your help creating an in-season competition weights/plyo program…a typical Mon-Wed-Fri split or a Mon-Thurs split would be just fine…thanks again for helping out my man.
Spring Ball Day 1 begins in an hour…
your guy just got drafted, I think he will transition to the NFL really well because over the years the guys who ran 4.5-4.6 transition faster then guys running 4.2-4.3.
Yep Ramses should do very well for the Giants.
In other news, I ended up not making the final roster. It wasn’t the fact that I wasn’t good enough skill wise… There were only a limited number of spots left after all the new recruits, returners, etc. Offensive spots were mainly reserved for lineman, as the depth was lacking and they need at least 5 more. Unfortunately it was just a matter of the circumstances given, limited number of roster spots for fall, etc.
It was tough to deal with at first as I’ve put in ALOT to try and make this happen over the past couple years. But it was a great learning experience and I’m glad I at least put the effort in and gave it all I could. Now I don’t have any “what ifs”.
What a ride it has been in collegiate athletics, but my ride has ended. Thanks to everyone who has supported me along the way and offered their help with my training, especially strspdpwr and tamfb.
I will start training Monday. Not sure on program design just yet but I’m piecing something together. My primary goals now are to get a lot stronger and pack on some more muscle mass. I am about 182-185 consistently but would like to see if I can get back up in the 195-200 range and get my strength levels way up, with working around some nagging injuries (low back pain mainly).
Sorry to hear the news man. But like you said though, you gave it everything you had, so you won’t have to live with any “what ifs”. Any idea on what your lifting template/split will look like?
Not sure yet but I’m leaning towards an upper/lower set up… something like
Monday/Thursday-Upper
Tuesday/Friday-Lower
Sorry to hear the bad news bro, keep your head up. Your football dreams dont have to be over, train your ass off and try to attend one of the pro days next year (it can be done). If I can help you in anyway just give me a holla pm or text etc.
Sorry to hear that bro. But like tam said, it ain’t over…join a private league and keep playing ball.
Since I’m a big time Giants fan, Ramses was their best pick overall. Big hands, big target.