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MG86's Football Training Log
 

MG86
Level

Join date: Feb 2012
Location: Indiana, USA
Posts: 37

Forgot to update yesterday. Here's what we did:

Cleans: 3x5 225 (very last rep was horrible, and I ended up hurting my back)
Plank Series: 30 seconds
Squats: 3x5 Warmup with 225 was ok... went up to 315 and my back was hurting real bad. Went down to 275 and that sucked too. So I gave up.
TRX Single Leg Squats: 2x as much as my back could muster (aka until I stopped being a dumbass and just rested)
Slideboard Leg Curl: 3x10
GHR: 2x5
Single Leg RDL: 2x10 with a light dumbbell
Neck Side Flexion: 1x10 each way

Had our first spring practice today. It went alright, but my back really started to bother me. I will begin getting treatments tomorrow. Stim and ice here we come! Lol

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MG86
Level

Join date: Feb 2012
Location: Indiana, USA
Posts: 37

Back feels a little better today, but still far from perfect. Here's today's workout:

High Pulls: 3x5 225
Incline Bench: 3x5 185,195,195
Leg Press (supposed to be front squat, but I did these because of my back): 3x6 worked up to 610
DB Rows: 1x10,8,6 65,65,75
DB Split Press: 1x10,8,6 55,55,60
Slideboard Leg Curl: 1x10
Neck Flexion/Extension: 1x10 each

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MG86
Level

Join date: Feb 2012
Location: Indiana, USA
Posts: 37

I was a little bored yesterday, so I went out to the field to do some tempo runs. I did 4 sets of 4 60 yard runs, doing 20 seconds of either pushups or an ab movement between runs. In between sets, I simply walked endzone to endzone before starting again.

I got the idea of tempo runs from reading Chad Wesley Smith, who is great. These were a lot harder than I thought they would be, even though you're only running about 75%. Great conditioning tool.

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MG86
Level

Join date: Feb 2012
Location: Indiana, USA
Posts: 37

Today's Workout:

Snatch: 3x5 135
Bench: 3x5 235
DB Rows: 1x10,8,6 70,70,80
DB Split Press: 1x10,8,6 55,55,60
Chins: 3x5
Band Pulldowns/KB Hammer Curls: 3x10
DB Shrugs: 2x8 80's
DB Rear Delts: 2x10 15's

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MG86
Level

Join date: Feb 2012
Location: Indiana, USA
Posts: 37

Didn't lift with the team today. Decided to test the back out, as it had been feeling good lately.

Cleans: Worked up to 205. More of a warm up than anything.
Box Squats (Parallel):
135x5
225x5
275x3
315x3
335x2
355x1

No issues here with the back. Looks like I'm back to 100%!

Single Leg Press: 3x8 200
Prone Leg Curl: 3x8 135,150,165
Hanging Leg Raises: 3x10

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MG86
Level

Join date: Feb 2012
Location: Indiana, USA
Posts: 37

Very good workout today. Pretty pleased with what I did.

High Pulls: 3x5 225
Front Squat: 3x5 225,245,245
Chins: 3x5
Incline Bench: 3x5 205
DB Rows: 1x10,8,6 80's

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MG86
Level

Join date: Feb 2012
Location: Indiana, USA
Posts: 37

This week we start doing triples. I was pretty excited going in, but somewhat disappointed with the results.

Snatch: 4x3 135,155,155,155
Bench: 4x3 245 (missed last rep), 235,235,240
DB Rows: 1x10,8,6 75,80,80
DB Split Press: 1x10,8,6 60,60,65
Chins: 4x3 +10lbs
DB Shrugs: 2x8 100's
Band Pushdowns/KB Hammer Curls: 2x8 each
Band Face Pulls: 1x10

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MG86
Level

Join date: Feb 2012
Location: Indiana, USA
Posts: 37

Today:

Cleans: 4x3 225,245,245,245
Squat: 4x3 315
TRX Single Leg Squat: 2x8
Slideboard Leg Curl: 3x10
GHR: 3x5

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MG86
Level

Join date: Feb 2012
Location: Indiana, USA
Posts: 37

4/5/12

Clean Pulls: 4x3 225
Front Squat: 4x3 225,245,255,265
Incline Bench: 4x3 215,215,215,225
Chins: 3x3 +15 lbs
Slideboard Leg Curl: 2x10

Messed up my middle and ring finger on my left hand during practice yesterday, so grip was a bit of an issue today. Should be fine by next week.

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MG86
Level

Join date: Feb 2012
Location: Indiana, USA
Posts: 37

4/9/12

Bench: 4x3 225,245,245,245
DB Rows: 1x10,8,6 80's
DB Split Press: 1x10,8,6 55's,65's,65's
Chins: 4x3 +15 lbs
KB Shrugs: 2x8 70's
Band Pushdowns/KB Hammer Curls: 3x10
TRX Rear Delts: 1x10

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MG86
Level

Join date: Feb 2012
Location: Indiana, USA
Posts: 37

From earlier today:

Cleans: 4x3 225,225,225,235
Squat: 4x3 315,315,335,315
Pistol Squat to Bench: 2x6
Slideboard Leg Curl: 2x10
Neck Side Flexion: 2x10

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MG86
Level

Join date: Feb 2012
Location: Indiana, USA
Posts: 37

From earlier today:

Clean Pulls: 4x3 225
Front Squat: 4x3 225, 255,265, 275
Incline Bench: 4x3 205,215, 215, 225
KB Rows: 1x10,8,6 70
Slideboard Leg Curls: 2x10

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MG86
Level

Join date: Feb 2012
Location: Indiana, USA
Posts: 37

4-16-12

Snatch: 4x3 135,155,155,165
Bench: 4x3 225,245,245,250
Chins: 4x3 BW,+10,+20,+25
DB Split Press: 1x10,8,6 60,60,70
KB Rows: 1x10,8,6 70
DB Shrugs: 1x10 2 second pause at top 80's

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MG86
Level

Join date: Feb 2012
Location: Indiana, USA
Posts: 37

Sorry for the lack of updates everyone. I got injured in our spring game and haven't been able to train. I will update in a few days once I am back to normal and will go over my main goals for the offseason/summer. I met with my coach today and he told me that if I perform to my utmost potential, that I could potentially be in the running for all-america. If that doesn't motivate you, I don't know what does...

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