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n4rd0
11-10-2009, 02:32 PM
Hey what's up guys I decided to start a journal to help keep me focused and dedicated to my training. I'm trying out for the Rowan University football team in the spring so making the team and becoming more athletic is my main focus. Right now I'm 20 years old, 5'8, and 180 lbs and pretty lean. I have been lifting with a football / strength focus since freshman year of high school, so in total i have about 6 years of lifting expierience. My max lifts are 245 bench, 315 x 5 squat, 350 x 1 deadlift, and 205 x 8 hangclean. My training is set up like this :

Mon- ME Upper Body
Tues- Speed / Plyo Work
Wed - off
Thurs- Repetition Upper Body
Friday- M.E. Lower Body / Gpp
Saturday- Conditioning
Sunday- off

Any words of encouragement, comments, questions, or advise is always appreciated. Thanks for checking out my journal.

n4rd0
11-10-2009, 02:37 PM
Monday 11/9 M.E. Upper Body

Mood: Felt great today, very fresh and energetic.

Bench
135 x 5
155 x 5
185 x 5
205 x 3
225 x 1
245 x 1

Weighted Dips
45 x 8
55 x 8
65 x 8
45 x 8

Weighted Towel Pullups
10 x 8
10 x 8
BW x 8

DB Rows
105 x 8
105 x 8
105 x 8

BB curls
85 x 8
85 x 8
85 x 8

DB Side Bends
55 x 15
55 x 15
55 x 15

n4rd0
11-10-2009, 02:42 PM
Tuesday 11/10 - Speed and Plyo Work
Mood: My Upper body is pretty sore from yesterday but I feel good overall and my energy is high. I took my cletes down to the new turf field down the road. I'm excited to really start working on my speed again.

-Warmup lap around field
-Some static stretching
- dynamic warmup
- rb / ball handling drills
-sprints: 5 x 10 yds
-5 x 20 yds
-5 x 40 yds (pulled my hamstring on my very last 40)
- stretched out my pulled hammy / did a light cooldown jog

- Good workout up until the pulled hammy.

NickAus
11-10-2009, 02:54 PM
For your bench try adding in a set of 5 after your last heavy single :)

n4rd0
11-10-2009, 02:58 PM
Should i add in a max set of 5? Or should I just focus on getting 5 clean reps with the ability to have 1 or 2 more left in the tank?

NickAus
11-10-2009, 03:06 PM
You could also change your warm-ups to look like this:

45x10
100x5
135x3
155x3
185x1
205x1
225x1

245x1
200x5

Hope this helps.

n4rd0
11-10-2009, 03:08 PM
Cool I will definately keep that in mind for next week, thanks for the advice!

NickAus
11-10-2009, 03:08 PM
Should i add in a max set of 5? Or should I just focus on getting 5 clean reps with the ability to have 1 or 2 more left in the tank?

Yeah just a clean set of 5, maybe leave just one in the tank.
Try to slowly build it up.

betog22
11-10-2009, 09:07 PM
dude thats an awesome journal, thanks for lettin me see it. my goals are somewhat similar except my colllege playin days are over and now i jsut wanna have that body that looks like im barely goin back...if ya want we can share workouts and stuff...i started doin the workouts last week...pretty good for the first week...still sore...it be nice to have somebody doin the same workout...let me know whats up and good luck toward the workout and tryouts...oh yea should i get a max for all those lifts just to have in my pocket?