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SalahG
05-06-2004, 01:14 PM
I'll be joining the University of Hawaii Football team next January and report for winter conditioning. I decided to keep a journal here for all of my lifting, speed, and power stats. I was recruited as an Offensive Guard, and am looking to get as strong and powerful as I can get, while improving my speed and athleticism. Currently my stats are, 6'3'' 285 lbs.- 450 Squat, 325 Bench, 240 Hang Clean, 5.29 40m Dash, 4.78 20m Shuttle, and a 24'' Vertical. I'll post my first workout tommorow because today was a technical power day, with nothing too exciting.

Isaac Wilkins
05-06-2004, 03:41 PM
Good size and speed numbers, but your power numbers are low. Are you an incoming freshman?

I'm looking forward to reading this journal. Best of luck!

SalahG
05-06-2004, 04:55 PM
Good size and speed numbers, but your power numbers are low. Are you an incoming freshman?

I'm looking forward to reading this journal. Best of luck!

Yes I will be a an incoming freshman, but I start playing Football late, I start in January instead of the fall, it's just how the scholarship deal worked out. This way I will basically be in college for 6 years, and be playing football and training for 5 1/2 of those. I wouldn't say power is low, but it definately is something I need to work on, luckily I play Oline and most of my play is dependent on strength and footwork, rather than power. Thanks though Borris, I'll keep this journal well updated.

SalahG
05-07-2004, 04:42 PM
Today I had great intensity, but without a consistent spotter did not get CLOSE to my squat limit, but all in all a good workout.

All the numbers are after working up to my 3 rep, or 5 rep max depending on the exercise.

BB Bench Press- 315x3
Squat- 405x3(No spotter, so not heavy :swear: )
Straight Leg Deadlift from a Box (knuckles to feet)- 219x5
DB Incline Press- 95'sx5
DB Curls- 55'sx5 (knees on a bench, not standing)
Lat Pull Down- 185x5

A.E.T(Athletic Enhancement Training)- 1 Hour of stretching and cooridination drills, right hip felt pretty tight through out the session, overall though, good flexibility and intensity

SalahG
05-08-2004, 04:00 PM
Today was a saturday, so that means I double up, and have two speed trainers.

Morning Trainer- Did not get timed, but overall a good light workout. Lots of explosion out of a squat position type exercise, a few resisted runs, and some free.

Noon Trainer- Running form is getting a lot better, ran a 6.9 going foward and a 7.5 doing Icky Shuffle on the speed ladder (none of you know what that is)

Overall a productive day

SalahG
05-09-2004, 12:30 PM
Sunday=Off Day, plus got to go get some gifts for mommy :thumbup:

Allenronm
05-09-2004, 02:50 PM
good luck!

Look forward to reading your journal.

USC Ed
05-09-2004, 05:27 PM
This should be interesting to read. I'm on a football schollarship next year too. I start in the fall but i'm only play D3 ball. Should be interesting to read your progress and see how you get on.

SalahG
05-09-2004, 05:29 PM
good luck!

Look forward to reading your journal.

Thanks, and good luck to you to.

SalahG
05-09-2004, 05:31 PM
This should be interesting to read. I'm on a football schollarship next year too. I start in the fall but i'm only play D3 ball. Should be interesting to read your progress and see how you get on.

Good luck at what ever college you're going to, Go Linfield! By the way I didn't know D-III schools offered football scholarships? Did they get you some academic ones through the football program?

USC Ed
05-09-2004, 05:55 PM
Good luck at what ever college you're going to, Go Linfield! By the way I didn't know D-III schools offered football scholarships? Did they get you some academic ones through the football program?

Yeah. Well i'm strong academically as well as being a top football recruit so I get free tuition and stuff. But because it's only D3 I have to pay for my crib and food although they are subsidised. I save around half on food and my rent from this. The place i'm going to is Lakeland College in Wisconsin. They made the playoffs last year so it looks promising. If I do well then i'll probrably transfer to D2 or 1-AA after a yera or two. It's a two year course so I can do that easily and then just start a 4 year course if I go to a bigger college. I just want playing time at the moment so I took the offer where I could start as a freshman.

SalahG
05-09-2004, 07:12 PM
Yeah. Well i'm strong academically as well as being a top football recruit so I get free tuition and stuff. But because it's only D3 I have to pay for my crib and food although they are subsidised. I save around half on food and my rent from this. The place i'm going to is Lakeland College in Wisconsin. They made the playoffs last year so it looks promising. If I do well then i'll probrably transfer to D2 or 1-AA after a yera or two. It's a two year course so I can do that easily and then just start a 4 year course if I go to a bigger college. I just want playing time at the moment so I took the offer where I could start as a freshman.

Good luck there. I was actually planning on going JC for two years and then being re-recruited. I got lucky though and got the offer to Hawaii. By the way, I sometimes wish I was in your shoes, instead of being able to start as a freshman, I have to wait my turn on the scout team for a few years, and have to play against 340 lbs. Somoans :mad:

USC Ed
05-09-2004, 07:53 PM
Good luck there. I was actually planning on going JC for two years and then being re-recruited. I got lucky though and got the offer to Hawaii. By the way, I sometimes wish I was in your shoes, instead of being able to start as a freshman, I have to wait my turn on the scout team for a few years, and have to play against 340 lbs. Somoans :mad:

Yeah, but you go get to go to sunny Hawaii while i'm in Wisconsin right on the lake where it gets freezing. I'm aiming to have a big freshman year so I can then move up to either DII or 1-AA really that's my biggest aim. I'm easily athletic enough but I am pretty raw because I didn't play football until I was 15. That's the main reason why I want to be on the field improving my technique. I have the speed at the moment, but I need to improve my upper body strength. The problem I might have is that i'll be in Wisconsin. I want to beat back to SoCal for college really but if i'm playing up there i'm most likely to transfer to a Mid West school that would see my play.

Any way, good luck beating out those Samoan monsters. If you're not on the field every week it gives you a great change to spend more time in the weight room and working on your speed and quickness. Who else recruited you apart from Hawaii? Also do you think you have a legitimate shot at turning pro?

SalahG
05-09-2004, 09:38 PM
Yeah, but you go get to go to sunny Hawaii while i'm in Wisconsin right on the lake where it gets freezing. I'm aiming to have a big freshman year so I can then move up to either DII or 1-AA really that's my biggest aim. I'm easily athletic enough but I am pretty raw because I didn't play football until I was 15. That's the main reason why I want to be on the field improving my technique. I have the speed at the moment, but I need to improve my upper body strength. The problem I might have is that i'll be in Wisconsin. I want to beat back to SoCal for college really but if i'm playing up there i'm most likely to transfer to a Mid West school that would see my play.

Any way, good luck beating out those Samoan monsters. If you're not on the field every week it gives you a great change to spend more time in the weight room and working on your speed and quickness. Who else recruited you apart from Hawaii? Also do you think you have a legitimate shot at turning pro?

The only two other D-1A schools to seriously recruit me(not just random letters that they send to thousand's of kids) were Boise State and Oregon State. I was also recruited by D-1AA school's such as Portland State, Northern Arizona, and Eastern Washington. About the turning pro part,... I don't really think about that because my goal now is to just get some playing time and get in the rotation. Check on me in 4 years and I'll have the anwser to your pro question :thumbup:

USC Ed
05-10-2004, 05:31 AM
The only two other D-1A schools to seriously recruit me(not just random letters that they send to thousand's of kids) were Boise State and Oregon State. I was also recruited by D-1AA school's such as Portland State, Northern Arizona, and Eastern Washington. About the turning pro part,... I don't really think about that because my goal now is to just get some playing time and get in the rotation. Check on me in 4 years and I'll have the anwser to your pro question :thumbup:

Hawaii seems like a decent choice. Well, i'd have gone to one of the WAC schools in your positions too. I may have chose Boise State just because their linemen aren't usually as impressive as Hawaii's. Just look at the guys they had drafted this year even though their team wasn't that good. They were both linemen Travis LaBoy and Isaac Sopoaga. Even look back to 2003 and they had two guys drafted, Wayne Hunter and Vince Manuwai. Again both were linemen. I think you made a great choice in terms of development for your position even if they weren't they best teams.

Wu36
05-10-2004, 07:01 AM
Good luck man, I'll be at UH next year too, only I really sucked at football. Ill look forward to watching some of your games in the future.

SalahG
05-10-2004, 12:31 PM
Good luck man, I'll be at UH next year too, only I really sucked at football. Ill look forward to watching some of your games in the future.

Thanks man, I won't be there though until January in the spring term.

SalahG
05-10-2004, 12:36 PM
Today was heavy power development day, and Ab day. Good focus, but not so intense, overall a pretty good workout.

Power Snatch- 155x3
Hang Clean- 231x3
Trunk twist- 35 pounds, 5 sets of 16 reps
Crunches- 5 sets of 25 reps
Leg Pulls- 5 sets of 12 reps
Lower Ab leg kicks- 5 sets of 30 reps each leg

Speed Training- Was a good day of station's, hit a new PR with the 40 with a 5.25

SalahG
05-11-2004, 01:50 PM
Light Strength Day, pretty tired today, luckily it was a light day.

Isaac Wilkins
05-11-2004, 01:57 PM
Good work on the hang cleans.

I'll think of you when I do my agility drills tomorrow. :D

SalahG
05-11-2004, 06:57 PM
Thanks, but why are you going to think of me? :p

Isaac Wilkins
05-11-2004, 09:09 PM
Because at least someone else is doing this ****.

Not because I like large men. That would be Homeyield's area of expertise. Please do not confuse us.

;)

SalahG
05-11-2004, 09:18 PM
Because at least someone else is doing this ****.

Not because I like large men. That would be Homeyield's area of expertise. Please do not confuse us.

;)

Cool, what do you do your Speed Agility Quickness training for? I've got 3 trainers all working with me on those areas of athleticism. If you came and worked out with me for a week, i'm like Ivan Drago off of Rocky IV, with all those trainers and specialists. All I need is some doctors pumping me full of juice!

Allenronm
05-11-2004, 11:36 PM
who are these trainers?

SalahG
05-12-2004, 11:06 PM
who are these trainers?

Kenny Taylor- He mainly works on running form and quick feet. So far I've seen really good results. I can't find the website for him right now, I'll bring it up a bit later.

Ryan Paul- This trainer works a lot on power and explosion, a little bit of running form, and a lot of anaerobic conditioning. http://www.newathlete.net

Brian Cassidy- He works on my flexibility and core strength. I've gotten a lot more tendon and flexible strength from working with him. http://www.functiondynamics.com

SalahG
05-12-2004, 11:10 PM
Off day in gym

Speed Training- Lots of resisted runs, resisted jumps, and a little bit of ladders, overall an average workout.

Allenronm
05-12-2004, 11:26 PM
costing you a pretty penny?

SalahG
05-12-2004, 11:31 PM
costing you a pretty penny?

Yes. I feel like Ivan Drago off of Rocky IV with all those trainers and specialist's. I just need doctors to inject me with juice everyday and I'll be set! :thumbup:

Killa Kurt
05-13-2004, 12:09 AM
Think you could post your running program that your college has you on? I'm interested in stepping my speed up.

SalahG
05-13-2004, 12:51 AM
Think you could post your running program that your college has you on? I'm interested in stepping my speed up.

I don't follow UH's speed program, I have two trainers who work on my speed and agility. I do, however follow their weight program. If you want to step up your speed, look in your area for a speed and agility trainer to help you out, it has helped me out a ton.

SalahG
05-13-2004, 02:45 PM
Light Power Day, worked on technique, 60% of the weight I did on Monday. Got in some Ab Work also.

SalahG
05-14-2004, 02:01 PM
Today was a very up and down day, it started out very focused and intense, and ended up being kind of 'lazy'.

All exercises I slowly worked up weight until a 3 or 5 rep max

Squat- 435x3
BB Bench Press- 325x2.5(needed slight spot on 3rd rep)
SLDL off of box, full ROM knuckles past toes- 221x5
DB Curls- 55'sx5
Lat Pull Down- 185x5

Function Dynamics- A lot of partner stretching and holding positions, very good day overall.

SalahG
05-15-2004, 06:04 PM
Air Attack Technique Training- Was up in Seattle, overall an easy workout. Nothing was really new, just review of Pass Protections and stuff.

SalahG
05-16-2004, 07:20 PM
Today I had Speed Training by Ken Taylor. Learned some new drills on the speed ladder, I did not feel very quick or in shape today. Form Running was a plus though, my form has gotten much better and I feel like I am covering a lot more ground per stride now. Overall a decent workout.

SalahG
05-16-2004, 08:36 PM
Note to Self: This Journal needs to be more organized, starting tommorow I will post my workouts in a much better, easier to read format.

SalahG
05-17-2004, 02:52 PM
Heavy Power Development Day

First week of 3 for sets of 2 for the 'big' lifts

Hang Clean- New PR- 243x2(5 sets leading up to this)
Snatch- 155x2(4 sets leading up to this)
Trunk Twist- 35 pounds x 16 reps(5 sets)
Crunches- 5 sets of 25 reps
Lower AB leg lifts- 5 sets of 30 reps each leg

Function Dynamics- Full body flexibility

RP Speed Training- Very good workout, ran a new PR 5.24 40. Very good form, decent intensity, lots of new exercises today.

SalahG
05-18-2004, 12:18 PM
Light Strength Development Day

All Exercises were done with 60% of the weight done on the previous Friday(Heavy Strength Development Day), for the same amount of sets and reps

BB Bench Press- 5 sets of 3 reps
Squats- 5 sets of 3 reps
DB Curls- 5 sets of 5 reps
SLDL- 5 sets of 5 reps
Lat Pull Down- 5 sets of 5 reps

Allenronm
05-18-2004, 06:47 PM
Keep up the impressive work!

SalahG
05-18-2004, 08:44 PM
Keep up the impressive work!

Thanks Allen, this journal was getting a little lonely for a while.

SalahG
05-19-2004, 10:57 AM
Off Day For Weightlifting

RP Speed Training- Stations, than on to a few resisted 40's and leap frogs, followed by change in direction drills and 20m shuttle preperation. Good workout, intensity and focus were a big plus.

SalahG
05-20-2004, 11:45 AM
Light Power Development Day

All exercises were done with 60% of the weight done on the previous Heavy Power Development Day

Hang Clean- 5 sets of 2
Power Snatch- 5 sets of 2
Trunk Twist- 5 sets of 16 reps

SalahG
05-21-2004, 03:08 PM
Heavy Strength Development Day

Week 1 of 3 for sets of 2 reps for the Squat and Bench Press

Squat- 445x2
BB Bench Press- 335x2
SLDL Off of Blocks Full ROM- 221x5
DB Curls- 55'sx5
Lat Pull Down- 195x5

Comments: Decent intensity and focus, needed a little more depth on my squat, not too much though

Function Dynamics- Full body flexibility and cooridination

SalahG
05-22-2004, 07:13 PM
Off Day For Weights

KT Speed Training- Lots of Strides, went for longer strides, also worked on jumping and lateral movement some. Overall decent focus and intensity.

Allenronm
05-22-2004, 10:11 PM
What's your vertical like?

SalahG
05-22-2004, 11:28 PM
What's your vertical like?

I got a 26'' vertical last year at the Nike Combine in Eugene, but have not tested in it since, but I know for sure I have made improvement in it.

EDIT: I actually did test in this since, I had a 24'' vertical on January 2nd 2004, this was after a very long hard football season(we won the state title), and no previous training. Since then I have improved a whole lot.

SalahG
05-23-2004, 12:53 PM
Full Off Day

SalahG
05-24-2004, 06:11 PM
Heavy Power Development Day

Hang Clean- New PR 253x2
Hang Snatch- 155x2
Trunk Twist- 35lbs.x5setsx16reps
Crunches- 5x25
Leg Tucks- 5x15
Core Strength Holds- 5x30 seconds

Function Dynamics- Full body flexibility

RP Speed Training- Got kicked out of the place where the speed training's at(not by the speed trainer but by the other people that work there, it's like a giant 24hour fitness) because I said "Bull****" when they wouldn't let my friend in to the place, it was his first time with the speed trainer so he wasn't on the front desk list of people that go to that. I was so pissed off, but oh well, I will just double up and go on Wednesday and Friday, instead of Monday and Wednesday.

SalahG
05-25-2004, 02:57 PM
Light Strength Development Day

All Exercises were done with 60% of the weight done on the previous Friday(Heavy Strength Development Day), for the same amount of sets and reps

BB Bench Press- 5 sets of 2 reps
Squat- 5 sets of 2 reps
DB Curls- 5 sets of 5 reps
SLDL Off Boxes Full ROM- 5 sets of 5 reps
Lat Pull Down- 5 sets of 5 reps

SalahG
05-26-2004, 11:18 PM
Off Day For Weights

RP Speed Training- Station work with a new vertimax involved, felt pretty out of shape today. Then went on to TOP speed work, running resistance for about 80 yards quite a few times, than 2 free of resistance, continued to agility work on the big stage. Over all a good workout, I felt missing Monday today cause of that lady that kicked me out. Oh well, still good focused workout.

SalahG
05-27-2004, 02:15 PM
Light Power Development Day

All weights done with 60% of the weight done on the previous Heavy Power Development Day

Hang Snatch- 5 sets of 2
Hang Clean- 5 sets of 2
Crunches- 5x25
Leg Tucks- 5x10
Trunk Twist- 35 pounds for 5 sets of 16 reps
Core Strength Holds- 5x30 seconds

SalahG
05-28-2004, 09:55 PM
Heavy Strength Development Day

Squats- 455x2
BB Bench Press- 335x2
SLDL Full ROM Knucles to Toes- 241x5
DB Curls- 55'sx5
Lat Pull Down- 195x5
Comments:Lost Intensity after squats, I don't know why, but it happened.

Function Dynamics- Patch Workout, Lots of Balance Beam Work, also a lot of Vault Jumping and some Flexibility

RP Speed Training- Stations than Agility Work

debussy
05-29-2004, 01:59 PM
Hey i was reluctant to post, but I just gotta say... you are a dedicated guy. You set goals and you don't **** around when you go to achieve them. I can't really comment much on the workouts since they are awesome... just keep up the good work! Not much else to say really.

SalahG
05-29-2004, 04:33 PM
Hey i was reluctant to post, but I just gotta say... you are a dedicated guy. You set goals and you don't **** around when you go to achieve them. I can't really comment much on the workouts since they are awesome... just keep up the good work! Not much else to say really.
Thanks a lot Debussy, I don't even think of the goals when I workout, you just have to make it your routine to do every workout, and get the mindset that you will do ANYTHING to get better, barring cheating(i.e. steroids, use of pharmaceutical drugs, etc..).

Allenronm
05-29-2004, 05:00 PM
Wish I was still playing sports competitively.

Keep up the good work.

SalahG
05-29-2004, 05:49 PM
Wish I was still playing sports competitively.

Keep up the good work.
Thanks Allen. I took advice from people like you who tell me to "make the best of it, your sports career will fly by in an instant."

SalahG
05-29-2004, 08:44 PM
Full Off Day

This is going to be the first weekend in a long while that I have both Saturday and Sunday Off because Air Attack is over, and one of my speed trainers(KT) is gone on vacation.

Allenronm
05-30-2004, 08:11 PM
Slacker!!!





:)

SalahG
05-31-2004, 01:27 AM
Full Off Day

Won some money in poker, and beat this kid twice in basketball for $10. :)

SalahG
05-31-2004, 01:28 AM
Slacker!!!





:)
:moon:

SalahG
05-31-2004, 09:42 PM
Off Day For Weights School Gym Closed for Memorial Day

RP Speed Training- Light workout because not too many people showed up today. Overall a decent workout, from the time off the past 2 days, and a light day today, tommorow should be a hell of a kick ass day in the gym.

SalahG
06-01-2004, 08:18 PM
Light Strength Development Day

All Exercises were done with 60% of the weight done on the previous Friday(Heavy Strength Development Day), for the same amount of sets and reps

BB Bench Press- 5 sets of 2 reps
Squat- 5 sets of 2 reps
DB Curls- 5 sets of 5 reps
SLDL Off Boxes Full ROM- 5 sets of 5 reps
Lat Pull Down- 5 sets of 5 reps

Function Dynamics- Full body flexibility and cooridination

ectx
06-02-2004, 09:34 AM
Are you up in Hawaii yet, or is this at some other training camp? What does your "function dynamics" consist of?

oh yeah...have some :spam:

:p

SalahG
06-02-2004, 01:32 PM
Are you up in Hawaii yet, or is this at some other training camp? What does your "function dynamics" consist of?

oh yeah...have some :spam:

:p
No, I'm not in Hawaii yet, I'll be going there in January. I'm in Oregon right now, and I have 4 trainers, one for weightlifting, 2 for speed training(they work on two TOTALLY different ways to improve speed), and one for flexibility and cooridination(function dynamics). FD consists of balance beam work, a TON of partner stretching and holding positions, and some vault hopping and stuff like that. http://www.functiondynamics.com

SalahG
06-02-2004, 08:55 PM
Off Day for Weights

RP Speed Training- New, very different hard station work. Followed by resisted 40's and a few free 40's. Then some intense agility work and quickness training. Overall a good intense, focused day.

SalahG
06-03-2004, 02:05 PM
Light Power Development Day

All weights done with 60% of the weight done on the previous Heavy Power Development Day

Hang Snatch- 5 sets of 2
Hang Clean- 5 sets of 2
Crunches- 5x25
Leg Tucks- 5x10
Trunk Twist- 35 pounds for 5 sets of 16 reps

Chubrock
06-03-2004, 03:41 PM
Dude man, AWESOME work! I'm going to try and walk onto the University's Tennis Team prob. my second year. I'm going to start my conditioning once I heal up. Hopefully I can stick to it with the dedication and intensity that you have.

Allenronm
06-03-2004, 03:46 PM
used to play tennis.

Keep it up Salah!

Allenronm
06-03-2004, 03:47 PM
you currently taking any courses btw?

SalahG
06-03-2004, 03:48 PM
Dude man, AWESOME work! I'm going to try and walk onto the University's Tennis Team prob. my second year. I'm going to start my conditioning once I heal up. Hopefully I can stick to it with the dedication and intensity that you have.
Your personal University, or UH? Good luck by the way, I always liked tennis recreationally.

SalahG
06-03-2004, 03:50 PM
you currently taking any courses btw?
I start in the fall. Tommorow is High School graduation! Yaay! :study:

SalahG
06-03-2004, 03:50 PM
used to play tennis.

Keep it up Salah!
Thanks Allen.

Chubrock
06-03-2004, 03:53 PM
Nah Salah, not UH. I'm attending a university on the East Coast.

SalahG
06-03-2004, 04:03 PM
Nah Salah, not UH. I'm attending a university on the East Coast.
Oh I see, well good luck with it, just remember the formula, Hard Work+Smart Training= Perfection.

SalahG
06-04-2004, 05:54 PM
Graduation Day, I'll be doing my Heavy Strength Development Day tommorow(Saturday) as a result. On another note, Highschool was awesome! From the sports, to the tons of drama that went on, it was all fun when you reflect on it. :birthday:

SalahG
06-05-2004, 11:00 PM
Off Day for Weights

Function Dynamics- Full body flexibility

To Note: I joined 24 hour fitness today, this is the only gym in town, besides the High School which I can't go to anymore, that has a clean platform.

SalahG
06-06-2004, 09:19 PM
Off Day For Weights

KT Speed Training- Lots of Hills and flying 20's. Running form has improved tremendously.

SalahG
06-07-2004, 08:13 PM
NEW TRAINING CYCLE

First week of 3 for sets of 5
Heavy Power Development Day+ Heavy Back/Rear and Side Shoulder Strength

Hang Snatch- 151x5
Hang Clean- 221x5
Seated rows- Forgot the weight, but for 5 reps max
Lat Pull Down- Forgot the weight, but for 5 reps max
DB Rear Lat Pulls- 30'sx8(Never done this)
DB Side Laterals- 35'sx8(Never done this)

RP Speed Training- Lots of Vertimax resisted jumps and speed squats, some resisted run, and some altitude drops, workout was light on anaerobic conditioning and heavy on power development

SalahG
06-08-2004, 08:41 PM
Light Strength Day

All Exercises were done with 60% of the weight done on the previous Friday(Heavy Strength Development Day), for the same amount of sets and reps

BB Bench Press- 5 sets of 5 reps
Squat- 5 sets of 5 reps
SLDL Full ROM- 5 sets of 5 reps
Crunches- 5x25
Leg Tucks- 5x10

SalahG
06-09-2004, 11:15 PM
Off Weight Day

RP Speed Training- A lot of station work, then some resisted 40's, resisted skips, then some free 40's. Moved on to 20m shuttle work. I burned a DB and a Backer haha. Overall a good day, lowerback felt a tad bit 'out of shape' compared to the rest of my body but no big deal.

SalahG
06-10-2004, 10:47 PM
Light Power Development Day

All weights done with 60% of the weight done on the previous Heavy Power Development Day

Hang Snatch- 5 sets of 5
Hang Clean- 5 sets of 5
Crunches- 5x25
Leg Tucks- 5x10
Seated rows- 5 sets of 8
Lat Pull Down- 5 sets of 5
DB Rear Lat Pulls-5 sets of 5
DB Side Laterals- 5 sets of 5

SalahG
06-11-2004, 07:03 PM
Heavy Strength Development Day

Squat- 5x425
BB Bench Press- 5x285
SLDL Full ROM- 5x275(Grip seemed weak)
Incline BB Bench Press- 5x225

Comments: I seem to have a lot more power than I do strength in my lifts. My 1 rep max is off the charts compared to my 5 rep maxes(I'm talking about % charts on what you should do for 5 reps if you can do 'x' number).

SalahG
06-12-2004, 06:43 PM
Off Day for Weights

KT Speed Training- Lots of agility work, and lateral movement's. Good overall focus and improved my times on the speed ladder. Also did a few a 40's, and running form has improved over the last week, it just keeps getting better and better.

SalahG
06-12-2004, 06:59 PM
I finally found KT's website, it's http://www.speeddr.com for anyone interested.

debussy
06-12-2004, 07:50 PM
Comments: I seem to have a lot more power than I do strength in my lifts. My 1 rep max is off the charts compared to my 5 rep maxes(I'm talking about % charts on what you should do for 5 reps if you can do 'x' number).

I'm thinking that's a good thing, since football players need the explosive power. Am I correcT?

SalahG
06-12-2004, 09:13 PM
I'm thinking that's a good thing, since football players need the explosive power. Am I correcT?
Yes, you're correct. :)

SalahG
06-13-2004, 07:17 PM
Full Off Day

SalahG
06-15-2004, 01:30 PM
Yesterday's Workout

Heavy Back/Side and Rear Delt Day

Seated Rows- 300x5
Lat Pull Down- 245x5
DB Rear Delt Raises- 35'sx8
DB Lateral Raises- 40'sx8

RP Speed Training- Lower back got a lot of work, and go a lot of soreness, overall a good workout, with good focus, and ok intensity.

Allenronm
06-15-2004, 02:46 PM
What do you think of the CFL?

SalahG
06-15-2004, 11:49 PM
What do you think of the CFL?
I like watching it, and I think it is a good league to have exist. The rules are a little different, but it's cool with me, and hey, if I ever go pro it gives me just one more option! :)

SalahG
06-15-2004, 11:52 PM
Technical Power Development Day

Hang Clean- 5 sets of 5 @ 80%
Hang Snatch- 5 sets of 5 @ 80%
Trunk Twist- 5 sets of 16 with 35

SalahG
06-17-2004, 03:20 AM
Light Strength Day

All Exercises were done with 60% of the weight done on the previous Friday(Heavy Strength Development Day), for the same amount of sets and reps

BB Bench Press- 5 sets of 5 reps
Squat- 5 sets of 5 reps
SLDL Full ROM- 5 sets of 5 reps
Incline Bench Press- 5 sets of 5 reps

KT Speed Training- Great day, set new records in the speed ladder, and did well in the drills

RP Speed Training- Ran a PR 5.20 40, great day, worked hard, lots of station work and resisted runs.

SalahG
06-17-2004, 07:22 PM
Full Off Day

SalahG
06-20-2004, 12:47 PM
I will not be posting for the next week because I will be playing in the Oregon All Star football game, wish me luck.

Allenronm
06-20-2004, 03:43 PM
good luck chief!

debussy
06-20-2004, 03:54 PM
hey man, good luck with the game.

SalahG
06-27-2004, 12:23 AM
Ok, back from the hard week of practice. Did pretty good, but I rolled both of my ankles pretty bad, I played through it, but now im suffering for it. I will NOT workout until I am recovered.

debussy
06-27-2004, 11:18 AM
I hope you have a speedy recovery so you can get back into the gym soon. It's good to take a little break anyway.

SalahG
06-29-2004, 07:51 PM
I hope you have a speedy recovery so you can get back into the gym soon. It's good to take a little break anyway.
Thanks man. I am going in to a new style of training pretty soon(Next Monday) should be pretty interesting, I'll start off with a 4 week conditioning base and work my way from there.

Thanks to you and Allen for the good luck, I was whoopin ass at the allstar game. I went up against a future rival(A DTackle who signed with Boise State, whose our inconference rival), and whooped the hell out of him.

SalahG
07-05-2004, 10:36 AM
New routine for the month of July. I am going to be doing an AM speed/conditioning session, and a PM Strength/Power session, after this month, I will be in the BEST shape of my life.

AM Session

Ton's of vault jumps, and full range of motion squat hops. Very hard on the legs. I was so tired afterward it was the first time in my life where I was dizzy and could barely walk straight. Good pace and flexibility for the whole day. This was the toughest workout I've ever done in my entire life, I am so SPENT. :)

SalahG
07-05-2004, 06:06 PM
PM Session

Went pretty well, I'm am VERY tired. Tons of medicine ball push ups, and other various torchers. I was cramping up a TON today. Lots of cramping in the quads and the hamstrings. Lot's of body weight exercises for the upper and lower body, including a bear crawl for 20 yards with your partner on your back, which was very hard. Ton's of stretching in between each exercise, overall a very good hard workout.

KoSh
07-05-2004, 06:17 PM
Hey, good luck man... I play for D-III Brockport State, love reading a fellow football player's journal...

Allenronm
07-06-2004, 08:56 AM
I like the helmet.

SalahG
07-06-2004, 06:21 PM
Hey, good luck man... I play for D-III Brockport State, love reading a fellow football player's journal...
Thanks Kosh.

SalahG
07-06-2004, 06:21 PM
I like the helmet.
Ya, it's pretty cool.

SalahG
07-06-2004, 06:23 PM
AM Session

Weir Road today. Man was this tough, two hours of running hill after hill after hill. Back peddling up them, sprint up them, jumping up them, side peddling up them, this was a very tough day. At the end of the workout my legs were on fire, and my whole body was tingling because it was so hard, very good work out.

SalahG
07-06-2004, 06:25 PM
PM Session

Yesterday was mainly upperbody push and a lot of abs. Today was lower body strength and power, combined with shoulders and upperbody pull. My shoulders hurt so bad right now I can't even try to lift them. Did tons of altitude jumps off of high boxes, and lots of different torture exercise, VERY tough day. Tougher than yesterday by far.

SalahG
07-06-2004, 06:27 PM
I got to add, here's the site to explain what I'm doing this month.

http://www.functiondynamics.com/cassidycamp.html

SalahG
07-07-2004, 10:14 AM
AM Session

We ran a ton of 800's today. It was pretty good conditioning, easier than the first two days though. The only part extremely hard about it was skipping 800 meters and also running with your hands behind your head for 800 meters. Overall a good day, and it really opened up my lungs, great endurance day.

Allenronm
07-07-2004, 04:36 PM
You still at 285 pounds?

SalahG
07-07-2004, 06:32 PM
You still at 285 pounds?
I weighed today, 283 it said. I'll probably get down to 275 by the end of camp.

SalahG
07-07-2004, 06:34 PM
PM Session

Today was a big time hip flexibility day. It was not as intense as the past two days(the whole camp needed the break) but was just as 'painful'. Held a lot of odd positions for the body to handle in order to break loose. My legs feel GREAT now but were hurting like hell during the 2 hour stretch period. Good day.

SalahG
07-08-2004, 10:23 AM
AM Session

Same site as was Monday. Was pretty hard, not as hard as Monday, but tough. The vaults were VERY hard, but besides that, now as hard as Monday, all the same stuff though which means I'm already in better shape. Also, the trainers made the pace a little slower, which tells me that tommorow will be hell, overall a good workout.

Allenronm
07-08-2004, 03:15 PM
you need some pics.

SalahG
07-08-2004, 06:20 PM
you need some pics.
I need a cam first :)

SalahG
07-08-2004, 06:24 PM
PM Session

Lots of Pull ups and delt work. Today was pretty painful and tough. Hit the legs from weird angles, and did some hip mobility work. Today was overall pretty tough, my body is really fatigued overall.

SalahG
07-09-2004, 10:15 AM
AM Session

Today was one of the toughest days by far. It was like a half mile of stairs that are steep as hell and having to run on them in different fashions. Lots of squat hops on them and sprints. My legs were shaking like crazy after wards. Paying the price to get in shape, it'll all feel sooooo good in 3 weeks when I'm done with the camp.

Allenronm
07-09-2004, 12:48 PM
lol, literally paying a price.

Do those guys make good coin?

SalahG
07-09-2004, 02:19 PM
lol, literally paying a price.

Do those guys make good coin?
Yeah, they make quite a bit.

Allenronm
07-09-2004, 02:35 PM
Be is as I'm too lazy to look at the web opages, what is their background?

SalahG
07-09-2004, 06:21 PM
Be is as I'm too lazy to look at the web opages, what is their background?
Training Philosophy -
--------------------------------------------------------------------------------

Function Dynamics is a human performance company based on a philosophy of physical enhancement called CTC training. CTC training is formed around a training progression model for the human body developed by Brian Cassidy. This philosophy uses individualized assessment and personalized programs to identify and correct muscular dysfunction. The goal is to restore, develop, and maintain a balanced muscular and skeletal system. The CTC training model is based on the principle that the human body has a specific design and blue print. There are four major reference points to the blue print. We identify them as the structural joints (Shoulders, Hips, Knees, and Ankles). These joints are designed to maintain a specific relationship with each other to evenly distribute the impact of the weight of the body. Structural joints are designed to work fluidly and unconsciously throughout their entire range of motion. The muscles of the body are responsible for the position of structural joints. There is a kinetic chain established to fire the muscles in a proper sequence to allow these joints to remain in equal relationship to each other. This should be an unconscious action called the neuromuscular response. When the body is functioning in an anatomically correct position, it is designed to handle an amazing amount of stress and pounding without injury. It is when the joints are not held in the proper position or angle due to improper muscle function that the body becomes inefficient and susceptible to injury from even a low impact activity.
Hips are the foundation of the four structural joints. The lack of hip function can affect every joint angle in the body. When the hips are able to move through their full range of motion, the body has the ability to function in a strong anatomically neutral position. Due to today’s average lifestyle our bodies are not taken through many positions needed to reinforce proper movement. Since we spend the majority of the day in a sitting position, the hips slowly lose degrees of functional range of motion. There is not enough demand and movement during the course of the day to counter the effects of a predominantly sitting position. With the inability of the hips to return to a neutral position when standing, all the other joints are forced to function in a compensated position. This condition leads to premature wear and tear on tendons, ligaments, muscles, and bones. Even in athletic training and conditioning the trend is to be in the sitting position or to find a way to reduce the impact. This style of training only reinforces a weak position of the body.


The CTC training model is designed to reintroduce the necessary movement in to the body to ensure a functional position. CTC training is split up into three phases. The first phase (Activation) is designed to awaken the proper muscular response in the body, and counteract potential compensative muscular usage. The second phase (Integration) is designed to introduce coordinated movement throughout the body, utilizing components of strength and endurance. The third phase (Athletic Training or Maintenance) is designed to establish the daily demand needed to reinforce proper function of the body. The third phase is constructed around the specific physical goal of the individual. When the human body is performing in a functional position, the physical potential of the individual can be fully utilized.


Function Dynamics is designed to counter the lack of stimulus in today's lifestyle and return the body to the strong durable functioning machine nature intended.


That's from the site. The owner is Brian Cassidy. He was the #2 Guard in NCAA Football his senior year at Stanford. He blew out both of his knees in his last year there. He went to go find a training philosophy that could account for all of the components of athleticism without becoming inflexible and injury prone. He found it and made it his own.

SalahG
07-09-2004, 06:24 PM
PM Session

Tough day. My whole body is tired from the week of tough intense training. It was a lot of leg work and upper body push work. Elevated Lunges were a bitch! (you put your legs on two different blocks with a space in the middle for your knee to go down so you can push your knee below). Whole body is tired today, tough workout, but, it's the end of week one, and the weekend off.

Allenronm
07-09-2004, 07:39 PM
don't party too hard

SalahG
07-09-2004, 09:08 PM
don't party too hard
No, not too hard, just a poker game tonight.

Allenronm
07-09-2004, 09:33 PM
fantastic.

Played the last two days.

Kick some ass.

SalahG
07-10-2004, 02:44 AM
fantastic.

Played the last two days.

Kick some ass.
Did great in the game, than went heads up with my friend, and lost it all and some. I'm a really good player, but this kid was just getting the most amazing hands ever. I'd have a queen high straight, he'd have a Ace high straight, I'd have pocket Kings, he'd have Pocket Aces, it just got ridiculous. Oh well, what are you gonna do?

SalahG
07-10-2004, 04:56 PM
KT Speed Training- Speed Ladders, and lots of lateral movement work. A few sprints to add, good running form, legs were tired from the week of work, but are more flexible now, overall a very good day.

SalahG
07-11-2004, 02:13 PM
Full Off Day

SalahG
07-13-2004, 01:01 AM
AM Session

Alarm did not go off, need to buy a new one.

SalahG
07-13-2004, 01:02 AM
PM Session

Almost identical to last Monday, very hard for the most part. The cool down was the most difficult part though! We held the most uncomfortable positions for extremely long period's of time. Overall a very good, and tough day.

Allenronm
07-13-2004, 08:46 AM
I slept through my alarm this morning too.

Damn thing!

SalahG
07-13-2004, 10:08 AM
I slept through my alarm this morning too.

Damn thing!
lol Yeah, it really pissed me off.

SalahG
07-13-2004, 10:10 AM
AM Session

Wow, tough day. We ran 1200's and omg was it tough. I could barely breath on most of the laps, but really pushed at the end. The hardest part in when we skipped a 1200, then ran two 1200's in a row. My legs were shot at the end, but we were racing so I pushed it to the max and beat who I had to beat, but my legs were absolutely gone, VERY good overall conditioning day.

SalahG
07-13-2004, 07:17 PM
PM Session

Today was identical to last Tuesday, but was just as hard. Lots of Leg Push and Upperbody Pull. Very tough day overall, my shirt must of weighed 5 pounds afterwards from so much sweat. I'm pretty damn sore right now, especially in my chest. Also I weighed myself today and was down to 275.5, trying to cut a little more before the end of camp.

SalahG
07-14-2004, 10:04 AM
AM Session

Decently tough day. It was a giant patch day, which means about 30 stations, that you do one after the other for a 1 1/2 hour period. Each station challenges you in different ways, and really pours on the sweat.

SalahG
07-14-2004, 06:06 PM
PM Session

Hip range of motion day, wasn't too painful, and it feels really good now. My legs are all nice and loose, and my body just feels better overall compared to before. Very nice, easy day.

SalahG
07-15-2004, 10:21 AM
AM Session

Pretty tough day, but not too bad. Everyday is really tough, but this one was, but it wasn't as hard as in days past. We ran that same flight of stairs as we did last week, but not nearly as many times, and had more recovery in between. Then we ran an 800, and a 400, and some hills and it was done. Overall decent session.

SalahG
07-15-2004, 09:42 PM
PM Session

Identical to last Thursday. Was pretty tough in some areas, but the whole day was a little more, 'relaxed' than others. Probably a combination of the camps wear and tear on the body and mind, plus the fact that everyone's in a lot better shape, is its easier to get through the workouts. Overall a pretty good day.

SalahG
07-22-2004, 11:34 AM
AM Session

Very light day today. Basically walked with an attitude for 5 miles, not hard at all, overall a good recovery session.

Allenronm
07-22-2004, 01:58 PM
good job bud.

Don't be shy, take a look at my journal.

SalahG
07-23-2004, 07:02 PM
PM Session

Pretty tough workout. It was basically a rear delt, and side of the leg workout. Sweated off 7 pounds, it was a great workout.

SalahG
07-23-2004, 07:03 PM
AM Session

Patch day. Basically jumped overvaults, crawled under ropes, and got over obstacles, pretty damn tough day.

SalahG
07-23-2004, 07:04 PM
PM Session

Quick day. It was an upper body vertical push day, and some squatting also. Overall pretty good day.

SalahG
07-26-2004, 10:15 AM
AM Session

Omg, wow, the hardest day I've ever had. Ran this hill that was like climbing a mountain peak. It went about 200 yards, and was steep as ****! Ran it about 5 times, was totally dead, than went and ran sprints on a smaller hilll that was about 60 meters, than went and ran sprints on a gravel road that was about 100 meters, by far the hardest day ever. But, I did pretty damn well.

SalahG
07-26-2004, 06:23 PM
PM Session

Today was an upper body horizontal push, and a leg pull day. Pretty tough day, got a lot out of it, as I am VERY fatigued right now in my muscle's, especially the chest. Overall a very good day.

SalahG
07-27-2004, 12:51 PM
AM Session

Today was a patch day. Basically 2 hours of jumping over things, crawling under things, and getting over obstacles. Pretty tough, but not that bad. Overall good day.

Allenronm
07-27-2004, 03:38 PM
Sounds like you were running through my yard

SalahG
07-28-2004, 09:52 AM
Sounds like you were running through my yard
lol nice

SalahG
07-28-2004, 09:53 AM
AM Session

Very light day. Mostly slowjogging, than did a few laps around a park, but nothing too heavy. Good day.

SalahG
07-29-2004, 10:11 AM
AM Session

Tough day. Ran the long stairs today. I did feel a lot better than I did at the beggining of the month though. After the stairs for about an hour, we went and ran an 800 and a 400 m sprints. This also felt a lot better than the last time I did it, overall good day.

SalahG
07-29-2004, 06:22 PM
PM Session

Full body range of motion day. Painful, but not tough. I feel like a rubberband right now.

SalahG
07-30-2004, 06:08 PM
The month of AM and PM Session's is over now. Great month overall, I'm in really good shape, probably lost some strength though, we'll see on Monday. It will be back to the gym on Monday, but this time around I am splitting up some days, and will be doing a 6 day/week program, with speed training (KT AND RP like before) and also more function dynamics training. It will most likely look like this:

Monday- Heavy Power Day/RP Speed Training/Function Dynamics

Tuesday- Heavy Upper Body Strength/KT Speed Training

Wednesday- Light Lower Body Strength Day/Function dynamics

Thursday- Light Power Day/RP Speed Training

Friday- Light Upper Body Strength Day/Function dynamics

Saturday- Heavy Upper Body Strength Day/RP Speed Training/KT Speed Training

Sunday- Active Rest

SalahG
08-02-2004, 09:57 PM
Heavy Power Day

Hang Pull- 3 sets of 5
Trunk Twist- 3 sets of 20
Leg Tucks- 3 sets of 15

(Very light day, just trying to get back in to the scheme of things)

KT Speed Training- Lots of back pedaling work, with a lot of change of direction work put in to it.

RP Speed Training- Light day, just easing back in to it. Did some pop-up jumps, resisted skips, resisted sprints, pop-up lunges, and a few free sprints, felt faster than ever.

SalahG
08-16-2004, 05:06 PM
I'm going to take a break from posting in my journal. My core lift's have suffered big time from basically a month of military style training, and once they're back up to where they were before, I will post up in my journal again.

debussy
08-16-2004, 10:36 PM
That's a sick looking schedule man. You're one dedicated guy. I bet your lifts will come back quick. It's motivational to see all this hard work. In the end all your training will show up on the field.

SalahG
08-18-2004, 06:11 PM
That's a sick looking schedule man. You're one dedicated guy. I bet your lifts will come back quick. It's motivational to see all this hard work. In the end all your training will show up on the field.
Thanks debussy. My lifts are coming back pretty quick, already went up 20 pounds in squat, and 10 pounds in bench for my first week back.

SalahG
09-07-2004, 05:55 PM
Finally my lift's are back on track, some of them stronger than what they were before.

Heavy Upper Body(All sets working up to a certain rep max):

BB Bench Press- 315x5
DB Incline Press- 90'sx5
DB Bent Over Row- 75'sx5
DB Curls- 40'sx8
Lat Pull Down- 190x8
DB Side Laterals- 30'sx8
DB Rear Laterals- 20'sx15

RP Speed Training- Vertimax work, resisted sprints, some medicine ball throws, and some reactive jumps. Good overall day.

SalahG
09-09-2004, 07:03 AM
I don't do much for lower body, because I do so much plyometric's and resisted sprint's in my other training

Heavy Lower Body
Squats- 405x5
SLDL- 275x8
Ab Work

Function Dynamics- Lot's of balance beam work, along with a ton of hip flexibility work. Did some vault hopping, and some weighted bear crawls.

KT Speed Training- A ton of foot speed ladder today. Then did some form running build up sprint's. Started out pretty bad, but my form was ACE in the last couple of them, and I am getting the "feel" again.

SalahG
09-09-2004, 05:37 PM
RP Speed Training- Light Day overall. Some altitude drop's, some med ball tosses, and a lot of resisted and free sprints.

Chubrock
09-10-2004, 11:35 AM
Damn fella, you got some insane lifts. I really like how ya have a routine that's a little unconventional. Good stuff in here.

Punk In Drublic
09-10-2004, 10:27 PM
Keep it up man; insane lifts!

SalahG
09-11-2004, 07:17 AM
Thanks to Punk, and Chubrock, but I don't think I'm that strong yet.

SalahG
09-16-2004, 12:35 PM
Ok, next week I'll really start posting again, I've been lazy about it lately.

My Training schedule until January will be this:


Monday: Heavy Power Development Day
Tuesday: Light Lower Body Day/RP Speed Training
Wednesday: Heavy Upper Body Day
Thursday: Light Power Development Day/RP Speed Training
Friday: Heavy Lower Body day
Saturday: Light Upper Body Day/RP Speed Training
Sunday: Off day for weights/Range of motion routine

KT Speed Training is Random, and will be written in as needed.

SalahG
09-20-2004, 05:03 PM
Heavy Power Development Day

I haven't done any of these lift's I did today in age's.

Hang Clean- 225x5 :(
Military Press- 175x5 :(
DB Lateral Raise-30'sx10
DB Rear Raise- 20'sx10
DB Shrugs- 100'sx8
Crunches- 3 sets of 30
Leg Lifts- 3 sets of 30 each leg

Today I didn't feel weak, but I am definately weaker in these lift's than I was before. Even though, functionally I am a lot more powerful, these lift's have gone down, weird.

SalahG
09-20-2004, 11:12 PM
I am getting more and more interested in Westside Powerlifting. I think I am going to make the switch pretty soon here.

SalahG
09-21-2004, 06:14 PM
Light Lower Body Day

RP Speed Training- Hard plyometric day, was dead at the end.

SalahG
09-22-2004, 05:39 PM
As I've been delving in to Westside, I've found one of the best football specific trainer's in the world: Jay Schroeder. I am seriously considering moving to Arizona for the next 3 month's, and training with him until January. I've heard his workout's are absolutely insane, like Bench Pressing 14 times a week, but it work's some how. He MADE Adam Archuleta who he is today. When he first came to him at about my age, he bench press 265 in 4 seconds, squatted 385 in 6 seconds and ran a 4.7 40 m dash as a freshman at ASU. Now he benches 585 in 1 second, squat's 675 in 3 seconds, and runs a 4.38 40. Absolutely amazing result's.

BigNic
09-22-2004, 05:47 PM
damn dude, sounds like a good thing. If you can do it financially and really wanna get the most out of your potential id say it sounds like a good plan

SalahG
09-22-2004, 05:57 PM
damn dude, sounds like a good thing. If you can do it financially and really wanna get the most out of your potential id say it sounds like a good plan
The money's there, I just need him to accept me, he doesn't take all client's.

SalahG
09-24-2004, 04:43 PM
I spoke with Trainer Jay Schroeder the other day, and he told me that there was no need for me to have to relocate and go to his gym, and to just start my westside training(he said was very similar to his theorie's), and to continue with my speed and agility training.

He gave me a bunch of question's about my height weight and bone measurement's(length of thigh, length of forearm's etc...), and he said there was no reason why I shouldn't be able to squat over 800 pound's in a few year's(short thigh, combined with long calve's), and I should be a very competitive bench presser(short forearm, long upper arm). Very interesting stuff, definately some inspiration.

He said to call him back in a few year's with progress, and then we could set something up.


Dynamic Effort Squat Day

Speed Box Squat- 10x2@225

Speed Deadlift- 6x1@225(? no idea how much I can max on DL's, so weight might be off)

Glute-Ham Raise's- 5x8 with 35 pound weight

Decline Sit-up's- 4x12 with 25 pound weight

Trunk Twist- 4x16

BigNic
09-24-2004, 04:48 PM
so are you gonna start with westside?

SalahG
09-24-2004, 05:01 PM
so are you gonna start with westside?
Yup, started today with the DE squat day. I posted the workout above. Jay's a pretty cool guy.

SalahG
09-25-2004, 05:24 PM
ME Bench Day

3 inches apart Close Grip Bench- 295x1
Floor Press- 245x8
Skull Crushers- 135x10
T-Bar Rows- 165x8
Side Laterals- 30'sx10
Rear Laterals- 20'sx15

BigNic
09-25-2004, 06:23 PM
dammnn man, your close gripping around the same as my standard grip press is, :eek: Good effort tho man, are those t bars chest supported or free weight?

SalahG
09-25-2004, 11:37 PM
dammnn man, your close gripping around the same as my standard grip press is, :eek: Good effort tho man, are those t bars chest supported or free weight?
Thanks Nic. I don't know what you mean by chest supported. The T-bar in my gym is just a pole that you can slide weights on to, and then a bar hooks it up to the handles, and you lift.

By the way, my bench suck ass for how big I am, I should be getting 405 for triples, but these past few months have been non-productive in the strength department, so I've got to work hard to get my bench past where even it should be for my size. My goal is 505 before next football season.

BigNic
09-26-2004, 02:06 PM
some t bars are a set up where you lean on it, with your chest on a pad. I do free weight ones, with the bar in the corner of the room.

SalahG
09-26-2004, 03:48 PM
some t bars are a set up where you lean on it, with your chest on a pad. I do free weight ones, with the bar in the corner of the room.
Yeah, than I think it is free weight, there's no pad.

BigNic
09-26-2004, 04:50 PM
do you count the bar?

JTyrell710
09-26-2004, 05:41 PM
it seems schroader (sp.) only accepts clients who are almost guarenteed to achieve results.. about the short forearm, long upper arm, leg thing.. is this because he is setting himself up to achieve and to make himself look good, or why?
Shouldn't his training be able to help you no matter what?

I have heard about archuleta tho, and its amazing what he has done.

SalahG
09-26-2004, 09:35 PM
do you count the bar?
No, I don't know how much it weighs.

SalahG
09-26-2004, 09:41 PM
it seems schroader (sp.) only accepts clients who are almost guarenteed to achieve results.. about the short forearm, long upper arm, leg thing.. is this because he is setting himself up to achieve and to make himself look good, or why?
Shouldn't his training be able to help you no matter what?

I have heard about archuleta tho, and its amazing what he has done.
I don't know what you are getting at here. All he said was that I have a lot of potential because of my build. Of course his training will help anyone. Why would he set himself up to look good? I'm a pre-college athlete looking to improve, what does he have to gain from me right now? He already has a huge list of NFL guys that he trains regurlary. He gave me his advice before I told him my measurements, so that wasn't a factor. He only accepts people in his gym that are willing to go far beyond the norm for training, he doesn't care if you're 5'2'' 105 with a 5 inch vertical, and a 8 second 40, if you're there to work, than he'll let you stay in his gym.

SalahG
09-26-2004, 09:44 PM
KT Speed Training- Lots of speed ladder drills, felt pretty average. Form running wasn't too bad, overall in ok day.

RP Speed Training- Training was in a big group of people. I did very well though. Made a new PR 40m dash time with a 5.19 40. BUT, on the last drill of the day, I hurt my foot somehow, and now it is very difficult to walk on. If this doesn't clear up in a couple days, I'm going to be furious.

JTyrell710
09-26-2004, 10:12 PM
alrite salah, i was just under the impression that he was asking you those questions on the basis of whether or not to accept you.

SalahG
09-26-2004, 10:28 PM
alrite salah, i was just under the impression that he was asking you those questions on the basis of whether or not to accept you.
Oh I see. Yeah, he just said to contact him in a long while, and we'll see where I'm at.

GMCtrk
09-26-2004, 11:05 PM
Give me some context please, insn't 5.2 40m kinda slow, esp. since you only weigh 285?

SalahG
09-27-2004, 12:19 AM
Give me some context please, insn't 5.2 40m kinda slow, esp. since you only weigh 285?
I have a chart for your percentile compared to all D-1A offensive guards. 5.19 is in the 85th percentile. If you run a 4.90, you are in the 100th percentile, which means your the fastest(or 1 in maybe about 20) of all the offensive guards in the country. I want to run a 4.90, that is my goal, but my coaches will be plenty happy with 5.19 as a freshman, even if I'm not.

SalahG
09-27-2004, 07:28 PM
ME Squat/DL

Box Squat- 425x1 *Box squats are awesome. It takes all momentum out of the squat, and teaches you to explode from the bottom of the movement. Also, it took a lot of pressure off of my joints, and taught me to use my hips more in the movement, instead of my quad's.

Straight Leg Deadlift- 3 sets of 8, don't remember the exact weight, wasn't going to failure.

Hack Squats- 3x8 last set at 225. Did not get near failure, just decided to try this movement. It was a pretty "odd" feeling lift, that involved a lot of quads.

Machine Crunches- 4 sets of 15, don't remember the weight

Oblique side bends- 4 sets of 8 each side with a dumbell

BigNic
09-27-2004, 07:39 PM
ya box squats are like the base of the squat and dl in westside protocol right? Good luck with the hacks, i hate the movement

SalahG
09-27-2004, 08:58 PM
ya box squats are like the base of the squat and dl in westside protocol right? Good luck with the hacks, i hate the movement
Yeah, box squats and good mornings are the staple exercises of westside training. I don't like hack squats either, I'll try something else next week.

GMCtrk
09-27-2004, 10:08 PM
I have a chart for your percentile compared to all D-1A offensive guards. 5.19 is in the 85th percentile. If you run a 4.90, you are in the 100th percentile, which means your the fastest(or 1 in maybe about 20) of all the offensive guards in the country. I want to run a 4.90, that is my goal, but my coaches will be plenty happy with 5.19 as a freshman, even if I'm not.

If you ever wanted to go pro, you better be able to do a 4.9 @ 285. I would love to know jason taylors 40m

SalahG
09-27-2004, 10:33 PM
If you ever wanted to go pro, you better be able to do a 4.9 @ 285. I would love to know jason taylors 40m
Yeah thanks for the advice. :rolleyes:

SalahG
09-28-2004, 01:11 AM
If you ever wanted to go pro, you better be able to do a 4.9 @ 285. I would love to know jason taylors 40m
By the way, the fastest 40m dash for an offensive lineman in last years NFL combine was a 4.9, the average was 5.3. So I am doing fine with a 5.19, even if I am not happy with it yet.

BigNic
09-28-2004, 08:03 AM
Yeah, box squats and good mornings are the staple exercises of westside training. I don't like hack squats either, I'll try something else next week.


you should try front squats maybe, or hacks in a machine.

SalahG
09-28-2004, 05:38 PM
you should try front squats maybe, or hacks in a machine.
I'll do front squats next week.

SalahG
09-28-2004, 05:39 PM
RP Speed Training- Lots of Med ball tosses and stationary exercises. I couldn't do much movement exercises because of a muscle I pulled in my foot on Sunday. Doesn't hurt nearly as bad as it did, but it is still "there", and I don't want to strain it even more, so I'll be going easy on until I get to 100%.

debussy
09-28-2004, 05:49 PM
Don't listen to GMCtrk's counterproductive BS. Keep on trucking Salah. He's an ass****.

BigNic
09-28-2004, 05:50 PM
Don't listen to GMCtrk's counterproductive BS. Keep on trucking Salah. He's an ass****.

lol, you tell em bro

SalahG
09-28-2004, 05:52 PM
Don't listen to GMCtrk's counterproductive BS. Keep on trucking Salah. He's an ass****.
lol, thanks for the heads up debussy.

Isaac Wilkins
09-28-2004, 06:11 PM
I still poke in here once in a while, even though I don't post, Salah.

Anyway, I'm a huge proponent of West Side for athletes. I've had a great deal of success working with athletes and enjoying some increases in athletic ability myself (even though I wasn't training for anything specific other than powerlifting) while on West Side. I've pretty much adopted it as my staple routine.

Joe DeFranco has an excellent adaptation to it for athletes that you might want to look into. Given all of the speed work (track work) and plyometrics that you're doing, you might find the CNS load of more "traditional" West Side programs to be too much. The beautiful thing about West Side that most people don't seem to get through their thick heads is that it's not really a "program". It's a set of principals, and it boils down to a few simple ones:

-Get fast.
-Strain hard, practice under heavy weight.
-Find weak points, make them strong.
-Tying in with this one: Make the Posterior Chain very, very strong. As you know, if you want athletic success, get built like a donkey.

Here's a link to DeFranco's article:

http://www.t-nation.com/findArticle.do;jsessionid=DA1CD742DBF83BB398BC810074DC89FA.ba13?article=311west2


Cheers, and good to see another West Sider.

SalahG
09-28-2004, 06:16 PM
I still poke in here once in a while, even though I don't post, Salah.

Anyway, I'm a huge proponent of West Side for athletes. I've had a great deal of success working with athletes and enjoying some increases in athletic ability myself (even though I wasn't training for anything specific other than powerlifting) while on West Side. I've pretty much adopted it as my staple routine.

Joe DeFranco has an excellent adaptation to it for athletes that you might want to look into. Given all of the speed work (track work) and plyometrics that you're doing, you might find the CNS load of more "traditional" West Side programs to be too much. The beautiful thing about West Side that most people don't seem to get through their thick heads is that it's not really a "program". It's a set of principals, and it boils down to a few simple ones:

-Get fast.
-Strain hard, practice under heavy weight.
-Find weak points, make them strong.
-Tying in with this one: Make the Posterior Chain very, very strong. As you know, if you want athletic success, get built like a donkey.

Here's a link to DeFranco's article:

http://www.t-nation.com/findArticle.do;jsessionid=DA1CD742DBF83BB398BC810074DC89FA.ba13?article=311west2


Cheers, and good to see another West Sider.
Thanks Borris. I read up on Joe Defranco long ago, too bad his gym is all the way out in New Jersey, otherwise I'd definately train with him.

I think my CNS won't be effected too bad, if it does, than I'll taper it down quite a bit. Last night, I bought the westside seminar training video(freaking expensive!!), but I hope it is well worth it.

Lastly, glad to hear your advice on how it is a "principal" system rather than a cut and paste system. Good stuff.

JTyrell710
09-28-2004, 06:16 PM
gmctrk isnt an *******, he's just uninformed about the subject that he continues to debate.

SalahG
09-28-2004, 06:18 PM
gmctrk isnt an *******, he's just uninformed about the subject that he continues to debate.
I didn't take any offense to what he said, hell, I do need to get faster in my eye's. I want to be one of the only guys to run a 4.8 40m dash @300 lbs., by the end of my college career.

Isaac Wilkins
09-28-2004, 06:22 PM
You mean you're not going to be the first 330 lb 4.5s OLB?

I'm soooo no longer impressed.

;)

JTyrell710
09-28-2004, 06:33 PM
lol salah that would be more than impressive, im not one to give YOU advice on football, but a good 40 time is nice, but bein quick off the ball and those first few yards ARE the most important of the 40.. tho if ur playin college ball im sure your pretty quick off the ball in the first place

SalahG
09-28-2004, 06:42 PM
Borris- Yeah, you're right, maybe I should shoot to be running a 4.0 40, bench 1000 lbs., and have a 60 inch vertical at a weight of 423 lbs. :)

JTyrell- Oh yeah I know what you mean. But here's some food for thought, if you look at the statistic's of combine training, you'll see a direct correlation between 40m dash time, and vertical. The better vertical you have the better you can "throw" your own body, meaning you'll be quicker off of the snap. Just a thought.

JTyrell710
09-28-2004, 06:51 PM
jw whats your vert? vert is actually an interesting stat to see at heavy weights.

SalahG
09-28-2004, 07:58 PM
jw whats your vert? vert is actually an interesting stat to see at heavy weights.
27 inches last week.

JTyrell710
09-28-2004, 08:09 PM
you musta heard me wrong, heh i said vert.. u said 27 inches- and your 200 something pounds.. heh

SalahG
09-28-2004, 08:13 PM
you musta heard me wrong, heh i said vert.. u said 27 inches- and your 200 something pounds.. heh
It used to be my worst stat. A year and a half ago, I jumped 18.5''. It was pathetic.

JTyrell710
09-28-2004, 08:14 PM
how much do you weigh? how tall are you? 27 is ridiculous, im a former skinny little basketball player and i think my vert was around 30..

SalahG
09-28-2004, 08:19 PM
how much do you weigh? how tall are you? 27 is ridiculous, im a former skinny little basketball player and i think my vert was around 30..
6'3'' 285.

JTyrell710
09-28-2004, 09:01 PM
so you can just about grab rim on a basketball hoop? lol its hard to imagine someone of that size doin that even in my mind

SalahG
09-28-2004, 10:33 PM
so you can just about grab rim on a basketball hoop? lol its hard to imagine someone of that size doin that even in my mind
I haven't tried to do anything with a basketball hoop in a looooooooong time.

SalahG
09-29-2004, 09:10 PM
DE Bench

Speed Bench- 8x3@185
CG Incline Press- 3x5@205
Bent Over DB Row- 3x8@75's
DB Curls- 3x8@40's
DB Side Laterals- 3x12@25's
DB Rear Laterals- 3x12@20's
DB Shrugs- 4x12@90's

BigNic
09-29-2004, 09:38 PM
good cg incline pressing

SalahG
09-29-2004, 10:42 PM
good cg incline pressing
Thanks, but it has got a long way to go.

JustinF
09-30-2004, 03:28 AM
Just went through a bit of your journal. You're a strong one aren't ya! I don't think I saw it specifically posted, do you play on the O-Line?

SalahG
09-30-2004, 01:32 PM
Just went through a bit of your journal. You're a strong one aren't ya! I don't think I saw it specifically posted, do you play on the O-Line?
Yeah, I play guard. Thanks for the compliment, but my strength has got a loooong way to go.

SalahG
09-30-2004, 09:30 PM
KT Speed Training- Pretty hard conditioning day today. His style of conditioning is pretty unique. He makes you not break stride(go in to a jog) for long lengths. Pretty tough stuff when you are trying to make it perfect.

RP Speed Training- Pretty heavy day. Didn't time, but I felt fast and pretty explosive. Was a little tired at the beggining from KT, but fell in to my groove in the middle.

SalahG
10-01-2004, 06:35 PM
DE Squat Day

Speed Box Squat- 10x2@225
Speed Deadlift- 6x1@60%
Glute-Ham Raise- 4x12 with 25 pound plate
Leg Raises- 3x12
Trunk twist- 3x16@25 pounds

SalahG
10-02-2004, 10:16 PM
ME Bench Day

Close Grip Bench Press(hands 3 inches apart)- 305x1
Floor Press- 3x8@245
Skull Crushers- 3x12@?
Lat Pull Down- 3x8@250
DB Side Laterals- 3x8@30's
DB Rear Laterals- 3x8@25's

BigNic
10-03-2004, 09:15 AM
nice pressing bro

BIG C
10-03-2004, 09:16 AM
Awesome set of Close Grips!

SalahG
10-03-2004, 07:01 PM
Thanks Nic and C.

SalahG
10-03-2004, 07:02 PM
KT Speed Training- Foot speed ladders, and a lot of sport specific speed drills. Some build up sprints.

SalahG
10-04-2004, 10:49 PM
ME Squat/DL

Box Squat- 445x1
SLDL- 4x8@250
Decline Sit ups- 3x15 with 25 pound plate
Incline Leg Lifts- 3x15
Reverse Hyper- 4x10@?

BigNic
10-04-2004, 10:55 PM
how close to failure are your assistance lifts bro. Good looking box squat.

SalahG
10-04-2004, 11:15 PM
how close to failure are your assistance lifts bro. Good looking box squat.
Not really even close. I get fatigued from them, but I'm definately not spent.

JustinF
10-05-2004, 12:45 PM
Nice work Salah. That's a hella heavy box squat! :bow:

SalahG
10-05-2004, 06:13 PM
Nice work Salah. That's a hella heavy box squat! :bow:
Thanks Justin, but I'll say it's heavy when I'm doing at least 600 :D

SalahG
10-05-2004, 06:14 PM
RP Speed Training- Pretty heavy of a load day. Did a lot of things, but did not feel very explosive. My legs are spent from yesterdays workout.

SalahG
10-07-2004, 12:16 AM
DE Bench

Speed Bench- 8x3@185
Close grip incline press(light)- 5x5@185
Seated Rows- 5x8@255
DB Side Laterals- 5x8@35's
DB Rear Laterals- 5x8@30's

SalahG
10-07-2004, 09:29 PM
KT Speed Training- 100m build up sprints, perfect stride. 70m build up sprints, and 40m build up sprints. Good conditioning day.

RP Speed Training- Overall agility day. Lots of pulling, and going through obstacles. Also, a ton of cutting drills.

SalahG
10-08-2004, 05:22 PM
DE Squat/DL

Speed Box Squat- 10x2@225
Speed Deadlift- 6x1@225
Reverse Hyper- 4x10@Level 10
Leg Lifts- 3x12
Trunk Twist- 3x20@25
Crunch Machine- 3x12@Level 10

SW
10-08-2004, 05:58 PM
Nice lifts, good conditioning! Keep it up!

SalahG
10-08-2004, 06:21 PM
Nice lifts, good conditioning! Keep it up!
Thank you Mr. Will.

SalahG
10-10-2004, 12:24 AM
ME Bench

Close Grip Bench Press(Hands 3 inches apart)- 325x1
Skull Crushers- 4x10@100
DB Rows- 5x5@80's
DB Side Laterals- 5x8@40's
DB Rear Laterals- 5x8@30's

*West Side works. I've gone up 10 lbs. a work out ever since the first week on close grip benches, and all of my assistance work, even though not done to failure, have gotten considerably stronger.

Coke
10-10-2004, 12:30 AM
You've got some superheavyweight stuff in here!!

SalahG
10-10-2004, 12:39 AM
You've got some superheavyweight stuff in here!!
Thanks, but I have a long way to go my friend :D

ryuage
10-10-2004, 06:45 AM
that is some heavy close grips salah.

BigNic
10-10-2004, 09:21 AM
real nice cg's.

SalahG
10-10-2004, 12:58 PM
Thanks Nic and Ryuage, always good to have encouragement, even if I don't think it's enough.

SalahG
10-10-2004, 07:31 PM
Speed Day


KT Speed Training- A lot of agility drills, speed ladders and straight ahead running. Felt pretty quick.

RP Speed Training- Plyometrics circuit. I got pretty tired, but at the end, when we did assisted sprints, I felt very fast, and explosive going through my strides.

debussy
10-10-2004, 07:36 PM
Man this journal getting better and better... I'm glad you're finally able to dedicate yourself to lifting heavy again.

fixationdarknes
10-10-2004, 07:36 PM
How come you don't train the ant. delts? I assume you get enough for it during the incline press?

SalahG
10-10-2004, 07:42 PM
Man this journal getting better and better... I'm glad you're finally able to dedicate yourself to lifting heavy again.
Thanks debussy, I was just lost for a while. I really didn't know exactly what program I should do, or what theory I should partake in. So I just spent that time getting as fast and as quick as possible. Now it's time to get really strong.

I look at it like this, I build strength in the weight room, than take that strength and make it explosive by doing plyometrics on my RP speed training days and DE days. Then last but not least, I take that explosive strength that I now have and turn it in to speed by working with KT speed training which focuses a lot on running form, and graceful footwork.

SalahG
10-10-2004, 07:45 PM
How come you don't train the ant. delts? I assume you get enough for it during the incline press?
My anterior delts do a lot of work on the close grip presses, or any press for that matter. Also, my anterior delts are far and away ahead of my posterior and medial delts, so I figure that I don't need to work them directly because they already get worked a lot and they are already well devloped.

SalahG
10-11-2004, 05:52 PM
ME Squat/DL

Good Morning- 355x1
Glute-Ham Raise- 3x10@25
Reverse Hyper- 4x8@level 12
Straight Leg Raises- 4x15
Incline Sit-ups- 4x15 with 25 lbs.

BigNic
10-11-2004, 05:53 PM
strong good mornings.

SalahG
10-11-2004, 06:37 PM
strong good mornings.
Thanks Nic.

BIG C
10-11-2004, 08:48 PM
Heavy Good Mornings Bro! :thumbup: