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ValleyFR
03-12-2007, 01:17 AM
Well to start off i will just put the maxs and times from our tests before spring ball last sunday (3/5/07). and then i will put my goals..


19
6'1
260 lbs
Bench press = 225x17 (405 projected)
Hang Clean = 225x7 (had to start over cuz we could only do a max of 5 on this lift) then 5 min later 245x5 (276 projected)
Squat = 405 x5 (456 projected but back is messed up so squating light weight)
Incline 225x3

Vert = 27'
40 = 4.97
pro = 4.64


That is right now, my goals by August of 07, after springball and summer vacation are

1)
6'1
238-245 lbs
Bench 225x25+ or 420-430 lbs
Hang Clean = 300+ or 260-280 x3+
Squat = back to 405x5 (456 lbs) or better
Incline = 225x8+

2)
Vert = 30'+
40= under 4.86
pro = 4.48-4.58

3) Make it into the top 3 spot or better for Will Linebacker.


READ BEFORE REPLYING TO THIS POST
When i was down to 220 i ran a 4.7 40 and jumped a 31 vert, and august 06 ran a 4.54 pro But i weighted 270-273. After this football practices and running started and i lost a lot of water weight and got down to 230 in 3-5 weeks or so, but got staph infection in my knee that put me out for a month, then got strep throat which put me out a little bit longer. Up top is my stats now and my goals ARE realistic even if you look at them and think they are not. Especially hang cleans, because i did the 245 easy 5 times after the 225x7 but to this day i feel that i could have done so much more weight but i am afraid to. For thoose of you that have done hang and power you know its a mental + form lift and it wont work if you do not think 100% on it. Anyways please give me your thoughts of my goals, and either Wednesday or Tuesday, i will do Cleans squats tommarrow and Bench, push jerk, and incline on tuesday. cant record the times and height but will still do my work outs and such and when august comes around will post the final results. I will also keep photos and maybe vids....

BigCorey75
03-12-2007, 10:43 AM
hmmm me and you are very close in size, i think i may have just a few pound on you, but yeah when i was playing football i was bigger than you, about 295-300, but last summer i slimmed down to about 260 where i hold now and my numbers were about where rus are and where ur goals are.



they are definetly attainable, it will just take some hard work and dedication and it will be interesting to see where u go with this.


Yeah i just recently graudated i played D3 ball down in Texas, i was an offensive lineman, so trust me i feel and understand your football pains....lol

ValleyFR
03-12-2007, 01:12 PM
seriously? dude....i stoppped playing my sophmore year cuz i moved and when i came back and played my junior year i was 298-305 lbs. lol, after football i got down to 250-260 and then wrestling got me down to 220, and then i did the mizzou combine for football after that i just got lazy comming into sernior season and was 260, got back to 230, lol, then over summer didnt run just lifted and was 270 or so comming into my colleges fall training. i weighed my self last nite and i was 255.

BigCorey75
03-12-2007, 02:19 PM
ha ha ha damn dude, your weight goes up and down a lot..

so r u playing now???

pretty damn big for a linebacker, at any level...lol

Mr. D
03-12-2007, 02:36 PM
Im looking at Missouri Valley Roster, there is no LB listed at 6-1, 255 on there. since you are 19, I assume you are a sophomore.

http://www.moval.edu/athletics/football/meet_team.asp

ValleyFR
03-12-2007, 04:21 PM
red shirt freshman are not listed on the roster, there are 60-70 of us that are not even on the roster. I know that the entire 1st team Fresh D is not on there. But the guys i am competing with for starting spot at will linebacker on that list are Colin Smith, and brett gillman, Bruce thamos was the #1 will , with gillman behind him, and colin on third. And there are 3 other Will's but i got placed above the other two for the Orange vs Purple games, which is a scrimmage with everyone but the guys that actually play on varsity. In the team picture you can barley see me but i am in the 7th row on the right, in the first white jersey from the purples.

To big Corey
Yeah i know my weight goes up an ddown a lot i have yet to figure out why, but its nuts. If i don't stay active i gain weight fast, but i loose a lot of weight during the training season right now i am focusing on quickness and speed, but as for playing time i have no got any, i came on to the squad and they are making a list of people who were going to be red shirted and coaches called me in before the season's first game and red shirted me because they 'THINK' that i will help the Defence next year or the year after. But i have to compete for my spot because if the will's dont play up to par then they will either move Soane Silvio or Rich Beltram to will and have they both play. They are both very good, and can both be a threat if on the field but the defence we run is a 3-4 Zone D that always blitzs a LB except on Viking 50 black. Which is a stunt where we all walk up to our gaps like we are about to blitz then drop back into zone coverage. But Singletary has a lot of people behind him that could play his spot and the coaches like singletary a lot because he could play D1, but he wanted to play all 4 years so he came to mo val. but Jacob Cahill behind him runs a 4.64, 32' vert, and i watched him clean 325 lbs 5 times. That is sick...lol. but guys on the fresh LB squad...first team anyways....were Moss, Putnam, Jennison, and Me, but Jenn had to quit because his parents were not sending him any money so he had to get a job, and Moss has like....less then a 1.5 so far and we have to maintain a 2.5 to play. but i hope to get play time soon, but i will be on the roster come next spring time and i am going to try and get my high school # 59, or just go with #39.

ValleyFR
03-12-2007, 04:21 PM
Oh yeah...i turned 19 in December, ill turn 20 this year. 12/17/1987

Mr. D
03-12-2007, 04:49 PM
you have the size of a 3-4 LB, which is good for you because lots of teams are running that : Dolphins, cowboys,Patriots,Jets, Browns,Chargers, Niners, Ravens.

Good luck.

ValleyFR
03-12-2007, 07:03 PM
Yeah, i have a lot to do to become better. Its everyones dream to get to the next level, but in a few years i am hoping to transfer to a DII or DI school. Well...depends on how well i do in football..if i am just a wonderful stand out i will stay....but it takes time and practice and i have to keep practicing. But i know that in four years i will talk to a sports agent about trying to get into the draft or at least in the arena football league.

ValleyFR
03-12-2007, 07:14 PM
Small quick workout today because i wanted to run more then anything...but

258 lbs

Hang Clean
185x8
225x6
225x4
245x2

Squat (Going up in this for next week because it was to easy doing all of them)
225x10
275x8
295x6
315x4

Front Squat
135 lbs 3 sets of 10

Jump Squats
135 lbs 3 sets of 7

1x400, 2x200, 4x100 m runs.

HeavyBomber
03-12-2007, 08:30 PM
Nice hang cleans. Do you guys let them drop or do you bang them down against your thighs?

ValleyFR
03-13-2007, 12:36 AM
well i lift in my own time by myself, but the only time i drop it is if i couldnt get under it. I had to start 245 set over cuz the first one i messed up, the local gym has it messed up now, used to be more room by the squat rack i was using, but now i have to pick it up, step back and move to the open to get it.

ValleyFR
03-13-2007, 10:47 AM
pp is my moval picture in college after fall ball where i went from 270-230.
and raypec_2005 was a picture taken against raypec my senior year....little bit of a differance...cant really tell much in them...

ValleyFR
03-13-2007, 02:37 PM
3/13/07 got messed up today
256 lbs

Push Jerk
135x10
185x8
205x6 (had to stop after this because wrist was hurting, last set was 225x4 but didnt get it)

Bench
205x10
225x8
250x6
275x3
315x1

Close Grip Bench
135x10 on 3 sets

Incline bench
155x10
185x8
205x6

Had to stop because got thrown off in bench press an ddidnt feel like lifting anymore because we got stopped for 20 min for a stupid fire drill at our local gym...wtf man...

ValleyFR
03-14-2007, 07:08 PM
3/13/07
sprained my ankle so i cant do squats and cleans.

Mr. D
03-16-2007, 12:10 AM
you know i just found out recently wwe personality bobby lashley went to missouri valley college where he was a 3 time wrestling champ.

Now that is one genetic/juiced up freak.

ValleyFR
03-16-2007, 01:21 AM
yeah i got to see him wrestle at the alumni duel, where a bunch of old dudes wrestled our freshman...i felt sorry for the kid that wrestled him, lol. It was priceless.

ValleyFR
03-16-2007, 08:09 PM
3/16/07

Bench Press
245x5
265x5
275x4
295x3

DB Incline Bench Press
70x10
80x10
90x10
100x10

Bent over DB Rows
4 sets of 50x10

Standing Face Pulls (one of those white machines with adjustable weight stacked on top of each other)
70x12
80x12
90x12
100x12

Weight Ball Crunches
4 sets of 12 with 35 lb plate.

2.5 Hours of Football with my friends....6 touchdowns and 11 Tackles :D

ValleyFR
03-16-2007, 08:34 PM
Weight @ 9:00 260 lbs

3 Glasses of Orange Juice (330 Cals)

Wendy's
Lemonade (Medium) 11 cals
Spicy Chicken Sandwhich 480 cals
Frenchfries 417 cals

5 Slices of Pizza (1 Peporoni 1 surpreame) 1680 + 420 cals
4 Buffalo wings 1680 cals
Total Cals: 5018

well...i have learned a lesson from counting my calories...i know that i need to be careful what i eat and learn how to count what i burn...because what i am getting off of fitday is....

after 2.5 hours of football + weightlifting.. 2780 cals
Lifestyle 2055
Basal 2479.6 cals (bmr)
total Burned: 7314.6

Does this seem right to anyone?

@lien@ted
03-20-2007, 04:47 PM
I like this journal that you are keeping...Very uncommon for most players your age. Many lack the discipline and maturity to cut the bull**** and EARN what they want. This is good what you're doing...stay seriously focused and treat your mind, body, and soul as your best investment and you may find some organization paying you millions for it someday.....in the meantime, play the game and make the most of it!

:dj:

ValleyFR
03-20-2007, 05:22 PM
Thank you alienated, but i have to focus on school now. I guess i was not doing as well as i thought i was in school and that has landed me in mandatory study hall. Now i have to bring 2 F's up that i dont know where they came from..and as i talked to one teacher its because of three quizes i missed, and the other is because i dont go to his class because i feel he is incompetent and idiotic. He is my public speaking teacher that gave me a C on a paper because i had "to much eye contact"....seriously....WTF MAN! Then on the next paper looked at my paper time to time, and he said "Need to work on eye contact" he sounds like a stoner....dresses like a bum, and shows up to class as often as the eclipse comes by.

ValleyFR
03-21-2007, 02:29 AM
15 min of jump roping.
25 jumping jacks
20 squat jumps
20 walking lunges
5 min walk.

ValleyFR
03-21-2007, 06:42 PM
Bench Press
245x5
265x5
295x3
315x2 (Just...could not get it up a third time....barley able to the 2nd time + i kept hitting the bench on my way up on the 295 and 315.)

Incline DB Bench (Limited on like....50's, 60's, 90's, 100's, and a broken 80....)
90x10
90x10
100x8
100x7

eZ Bar Bent Rows
95x10
95x10
95x10
95x10

Lat Pulls (White machine....no free weights...)
Block 7 x12
block 8 x12
Block 9 x12

Jump Rope
50
75
100

Line hops 4 SETS(Stand on one side of a white line and jump back and forth or side to side of that line)
Back and forth x20
Side to Side x20
1 Leg back and forth x10
1 leg side to side x10

Decline Weight Abs
4 Sets of 12 @35 lb plate


Protein Shake x2 (Lunch and after workout)
2 scoops Protein 58g's (2=116g's)
2 Cups Skim Milk
1 Spoon PB
1 spoon Honey
1 Spoon Yogurt


Football Update
Spring Football starts on Monday March 26th. We practice 3x a week, and Lift 2x a week....dont see the point in lifting only twice...but i will go in on the days we dont lift and lift again and keep everyone updated with my routine and what the school makes me do.
Will Linebacker Spot: 0/0 (Unknown how many people are in the spot and wont know till after the first week. coaches said they will distribute reps evenly the first week, and as camp goes on reps will be given more to the ones that deserve it, academically and athletically)

ValleyFR
03-22-2007, 09:03 PM
To start off.....i went to originally run on the tred mill then do jump ropes but there was a Brazilian guy...that ran the whole time from when i got there to 1o min after i finished the jump roping, then went and tried to do the bike...and it was on the fritz again...then finally was able to get on tred after that.
Jump rope
50
75
100
100
75
50
50
75
75
100
100

then...
50 followed by 20 push ups immediately
repeat 2 more times

then....5x100 jump ropes

Tred
10 min @5

ValleyFR
03-24-2007, 12:14 AM
10 min on the treadmill@ 6, going up by .1 every min till the last 30 seconds went up to 10.

Jump Ropes
100
100
75
50
50
75
100

Line hops
Back forth 4x30
Side to side 4x30

Jumping jacks 4x15 (don't know why i did these...)

ValleyFR
03-24-2007, 08:53 PM
HIIT for 20 min today
100 jump ropes
100 alternating but kickers with jump rope
100 forward and backward....(jump up one time when you start, then back, then forward twice so taht the first jump is the middle one, and then you just jump in sync from there.

ValleyFR
03-27-2007, 06:17 PM
lifted today without a spotter so tried to play it safe.

Bench
225x5
235x5
245x5
255x5

DB Incline Bench
60x10
70x10
80x10
90x8

Triceps Extension
85x10x4

DB Rows
40x12
55x12
65x12

Abs (decline)
35x12x4

Football practice
3:45-5:45
Team Meeting
@8:00 p.m.


Team 4 out of 7. I made the 4th will linebacker spot for spring ball starting...will find out where i stand at the end.
team 1 #36(Senior)
team 2 #20 (junior/sophmore on the field)
team 3 #48(junior)
team 4 #59*Me Freshman (RS)
team 5 #56 Sophmore
team 6 #54 freshman (RS)
team 7 #86 freshman (RS)

ValleyFR
04-03-2007, 10:43 PM
I have lifted a lot but havnt been near a computer till today....so i wil ljust post what i did today...

Bench press
245x5
255x5
275x5
295x2

Incline DB Pench Press
4x60x10

and various other lifts...

ValleyFR
05-01-2007, 01:43 AM
Been away for a while because football and school have been keeping me busy. Summer is starting soon and a new journal will start...got my lifting partner for the summer, and what is gonna make us drive our selfs everyday is the fact that maybe one day we can play with his brother who just got signed by the colts. Gijon Robinson.

ValleyFR
06-16-2007, 04:34 AM
Camp and school is out, and I been lazy as hell the last month because of some words my new coach told me. I was a little overweight because of a ankle injury i got over spring break and i went from 240-255 after springbreak to the end of school and i was moving sluglish and slow. When I finally brought up the courage again after a large fight with my uncle i realised that if I sit back and let this coach tell me this and let it get to me...then i wont strive for the benifits of lifting. So I am lifting and running harder now. My max's dropped slighlty...below is the old/new max but i already feel it comming back so i am nto to worried about it. I am just more worried about loosing the weight. If someone can help me out, what is the fastest ways to drop weight? I have been running differant days (the first three days are 45 min on the eliptical machines at 136 HB/PS. Around 4 miles, and 500 calories. I been sitting in the sauna after lifting to....and my lifting partner's not that strong, hes a good friend that i am tryin to help get stronger and bigger. But he still motivates me.

Max's
Bench: 315/325
Clean: 275/250-260?
Squat: 425/450
Incline Bench Press: 225/270 (Huge jump...i dont know why...i never used to be able to do 225 on bench but the 14th i did it like...10 times...)


June 11th
Bench Press 165 x10 | 210x10| 225x10
Incline Bench Press 135x10|155x10|165x10
Push Press 115x10|185x10|unfinished, need tape.
Jammers 10x10|15x10|20x10
Dips 3x10
Neck Unfinished
Biceps 95x10|75x20|75x10|55x20|45x30|45x30|
Shoulder Shrugs 70x20|80x20|90x20

June 13th
Overhead Squat 2x10 Light Weight 85x10x2
Squat 225|270|305|x10
Step Ups 3x10 (70,80,90)
Cleans 120|140|160| x10
Upright Wide Grip Rows 105 (3 Sets of 10)
Bicep Workout

June 15
Close Grip Bench 135|155|185|205|x10
Incline Bench Press 155|185|205|225|x10
Split Jerks 3x10
Jammers 3x10 (12|15|22|)
Dips (bodyweight) 2x10
Neck 1x12
Conditioning
2x800ís
4x400ís

June 16
Overhead Squat 2x10 Light Weight
Squat 225|260|290|315|x10
Lunges 3x10
Cleans 135|165|185|195|x8
Shrugs 3x10
Glute Ham 3x10
Pull Ups 2x7

:study: I passed my classes....


"COURAGE IS NOT THE ABSENCE OF FEAR, BUT THE ABILITY TO PERFORM WHEN FEAR IS PRESENT."

ValleyFR
06-19-2007, 07:06 AM
June 17, 2007
Ab workouts + stationary bike.
June 18, 2007
Bench 150|190|210|230 x10
Incline Bench 150|175|190|210 x10
Push Press 135|140|145 3x10
Jammers 3x10
Dips Bodyweight x10
Triceps ext 70|75|80 x10
Bicep 75|75|75 x10
:cool:

ValleyFR
06-21-2007, 12:12 PM
June 19, 2007
Overhead Squat 2x10
Squat 225,260,280,315 x10,10,10,10
Hang Clean 140, 170, 190, 205 x8,8,8,8
Leg Extensions 3x10
Leg Curls 3x10
Lat pull downs 3x10
Low Lat pulls 3x10

On The lat pulls I would pull them down on the last set and hold for 1 second, then 2, then 3, and so on till 10.

June 20, 2007
Close Grip Bench press 130|185|205|225 x10,8,8,8
incline bench press 150|175|190|210 x10, 10, 10, 10
Push Press 3x10
Jammers 3x10
Dips 3x10
Tricep Ext 3x10

:whazzup:

ValleyFR
06-30-2007, 02:29 PM
June 25
Bench press 165|210|230|250|270 x8
Incline Bench press 150|190|210|225|245 x8
Push press 135x6|145x6|145x6
Jammers 3x10
DB Fly 50|60|65 x10
Tricep Extension 70|75|80 x10

ValleyFR
07-02-2007, 09:37 PM
July 2nd
Bench Press 165|230|250|270|280 all x6
Incline Bench Press 135|195|210|220|230 all x 6
DB Flys 50x10x2 sets
Side Jammers 3x10 (45|90|125)
Tricep Extensions 3x10 70lbs
Neck 1x12 Each Way
Dips 3x10