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schmitty199
07-02-2007, 08:08 PM
Ive been here quite a while and just been reading mostly and learned a ton here. Suppose its time to start a journal to help keep track of my progress and get some more help from the WBB community. :D

Heres a little backround:

Im 16 years old and going to be a junior in the fall. About 5'9 and a half and 175 pounds. Pretty lean and got lucky on genetics I guess and have always had good definition(hopefully I can get some pics pretty soon...) In football im a RB and my defense position is yet to be detirmined. Always played linebacker before but size wise I may be suited better for DB this year. In track im a sprinter. So obviously with those postions/races one of my main goals is lower body strength and explosion. We have a pretty good and detailed football workout plan so thats what I lift off of.

I work a full time manual labor job during the day. At 1st I was almost to tired to lift afterwards but I got used to it and I feel normal lifting. (hey now cut me a break, working all day is alot tougher then sitting in a desk all day like I was used to for the last 9 months) :p

That's about all I can think of right now but if you have a question feel free to ask.

Lifting today:

Squats- 5 x 265, 5 x 300 5 x 300 6 x 320(It was 5 but I had a little left and nailed an extra rep)

Incline Bench- 5 x 145, 155, 170, 170

Hang Clean- 3 x 135, 155, 170, 170

Pullups 3 x 8

7-21's(a form of bicep curls) 3 sets.

Dumbell bent over rows

Team workout at the end:
2 sets of pushups
2 sets of situps
1 set of leg raises(feet 6 inches off ground for about a minute)

Caught some kicks and punts afterwords. Ran some routes. Pretty wiped out right now.

schmitty199
07-03-2007, 06:28 PM
Plyos before weights. Pro Agilty 3 times, not to tough.

Bench Press- 5 x 160, 180, 180, 190

Glute Ham Raises- 3 x 10 (Not to tough usually do more but legs were pretty sore from yesterday)

Power Press- 3 x 135, 155, 155, 155

Close Grip Bench- 3 x 8 with 135

Shouldar Shrugs 3 x 8

Tricep Extensions 3 x 8

schmitty199
07-05-2007, 05:07 PM
Didnt get alot of sleep last night because of the 4th, felt pretty weak and tired today.

Squat- 5 x 265, 280, 280, 300
Power Clean- 3 x 145, 165, 170, 180
Incline Press- 5 x 135, 155, 155, 165
Lawn Mowers
High Knee Lunges
Toe Raises

Core Work

schmitty199
07-09-2007, 06:33 PM
Squats- 5 x 265, 300, 320, 320
Hang Clean- 3 x 140, 160, 170, 170
Incline Press- 5 x 135, 170, 170, 170
Pullups- 3 x 8,8,8
Single arm bicep curls- 4 x 8 with 25's(very slow and controlled)
Core work

Lots of agility drills after weights.

schmitty199
07-10-2007, 07:04 PM
Plyometrics before weights

Bench- 5 x 170, 180, 190, 190
Dips- 3 x 8
Military Press- 8 x 95, 95
Glute Ham 3 x 10

Lots of pushups, situps, and other ab work.

10 10 yard sprints and 5 20 yard sprints after weights.

schmitty199
07-12-2007, 11:05 AM
Kinda tweaked my shouldar in tuesdays workout and sadly my legs still werent quite recovered from monday so didnt lift yesterday. Probably just going to turn this into a little break from weights and not lift today either. Have "summer drills" for football tonight anyways. Today through the weekend im really going to focus on getting in shape for football and pick back up on the lifting monday.

schmitty199
07-13-2007, 11:27 AM
Decided to lift yesterday after all. Shouldar felt fine.(kinda hurt at work today though)

Power Clean- 3 x 145, 170, 180, 180
Incline Bench- 5 x 135, 145, 175, 175
Reverse Curls 3 x 10
Bent over Rows 3 x 10
Bench Press 135 max times to fatigue. 23 reps.

Didnt squat today because we had summer drills for football afterwards.

Weighed in at 177. Thats the most ive ever weighed. :)

schmitty199
07-16-2007, 06:33 PM
Great workout today. Felt awesome.

Squat- 5 x 280, 300, 320 , 320
Hang Clean- 3 x 145, 155, 165, 165
Incline- 5 x 145, 155, 165, 165
Lunges with 30's- 3 x 12
Toe Raises- 20, 20, 30
Pullups- 3 x 8

Wow another pr on weight. Weighed 180.5 today. :clap:

Ive now reached my goal for weight for football season. Still trying to gain more in the 3 weeks till football if possible though.

schmitty199
07-17-2007, 07:33 PM
Bench- 5 x 135, 170, 180, 190, 190
Glute Ham- 3 x 10
Push Press- 3 x 135, 155, 165, 165
Military Press- 3 x 8 with 95 lbs
Toe Raises- 3 x 20

Pushups and some ab work.

Intense jump roping after. :thumbup: Pretty f-in hot and humid today so was drenched in sweat after this.

schmitty199
07-18-2007, 08:38 PM
As soon as I walked in the weight room today my dad called me and said there was a tornado on the ground in a town about 8 miles from here and coming right for us.... so obviously had to bolt home quick and sctratch weightlifting for the day. :(

Strong winds and alot of trees down but the tornado never got here... theres a ancient legend abount a indian blessing the hills of our town and made it so a tornado could never cross the blackhawk creek into reinbeck. And it never has..... I usually dont believe things like this but this one either has some truth to it or is just lucky. The tornado just kinda disapeared and turned direction shortly before this creek.

schmitty199
07-19-2007, 09:00 PM
Felt great on incline today. Sets were just way to easy and had to bump it up alot. Probably just one of those good day things...

Incline- 5 x 135, 155, 165, 165, 185
Power Clean- 3 x 145, 170, 180, 180
Pullups- 3 x 8
Single leg squats- 2 x 5 each leg
Reverse arm curls- 3 x 8
Dumbell bicep curls- 3 x 12
Bench- 135 to fatigue. 22 reps.

Weighed 180 on the button today. :clap:

schmitty199
07-23-2007, 10:04 PM
Squat- 3 x 280, 300, 335, 335 and 5 x 335(felt good and nailed 2 extra reps)
Incline- 5 x 145, 155, 165, 170
Hang Clean- 3 x 155, 165, 165, 170
Pullups- 3 x 8
High Knee Lunges- 3 x 10 with 30's
Single arm bicep curls- 3 x 10 with 30's
Lawn Mowers- 2 x 8 with 50's

Ab work

Good workout today. Were less then 2 weeks from football practice now I think.... definetly need to step it up a notch on the conditioning/plyometrics.

Bako Lifter
07-23-2007, 10:15 PM
I'm surprised you can clean after bench and squat. Your squat numbers are really good. :thumbup:

schmitty199
07-23-2007, 10:43 PM
I'm surprised you can clean after bench and squat. Your squat numbers are really good. :thumbup:

Eh, we have some scary coaches who hand out death stares like its their job when your just sitting around/ not lifting..... that tends to help haha.

schmitty199
07-24-2007, 06:33 PM
Crappy workout today. Did team plyometrics before weights and that always screws me up.

Bench- 5 x 180, 180, 180, 180
Push Press- 3 x 135, 155, 155, 155
GluteHam machine- 1 set of 20

Pushups situps and other ab workout at the end.

Didnt have time to get all my lifts in today because plyometrics just make lifting hell....:bang:

schmitty199
07-25-2007, 06:53 PM
Power Clean- 3 x 170, 180, 180, 180
Incline Bench- 5 x 155, 170, 170, 170
Single Leg Squats- 1 x 6(3 each leg) with no weight and 4 x 6 with 25's.
Bent over rows- 3 x 8
Bicep curls- 5 x 10
Reverse curls- 2 x 10
Tricep extension- 2 x 10

Ab work at the end.

Bako Lifter
07-25-2007, 07:08 PM
Nice power cleans schmitty.

schmitty199
07-26-2007, 07:04 PM
Nice power cleans schmitty.

Thanks bako. :)

Tough plyos before practice today. Definetly need to do some hard conditioning in the next week though..... football camp starts the 3rd.

Bench press- 5 x 180, 190, 190, 190
Push press- 3 x 135, 155, 165, 165
Standing Dumbell Press- 3 x 10
Dips 2 x 10

Ab work

Bako Lifter
07-26-2007, 07:50 PM
Definetly need to do some hard conditioning in the next week though..... football camp starts the 3rd.


Ughhhh, football camp. :drooling:

How hot is it over there in good ol' Iowa?

schmitty199
07-26-2007, 07:58 PM
Ughhhh, football camp. :drooling:

How hot is it over there in good ol' Iowa?

92 ish today and very humid. One of the hotter days we've had in awhile actually. Gotten lucky so far and had a pretty cool summer.

Of course the 1st day of pads it's just going to be blazing hot though..... always is. :(

Bako Lifter
07-26-2007, 08:05 PM
92 ish today and very humid. One of the hotter days we've had in awhile actually. Gotten lucky so far and had a pretty cool summer.

Of course the 1st day of pads it's just going to be blazing hot though..... always is. :(

I feel ya man. It gets up to 110 over here :cry:. Soooo glad I'm not playing anymore, I can't handle it.

jed
07-29-2007, 02:55 PM
Vernald!

I'll be watchin. Ta make sure you're not lyin' you theivish kinniverin' mongrel! Kidding, ofcourse.

schmitty199
07-31-2007, 06:46 PM
Vernald!

I'll be watchin. Ta make sure you're not lyin' you theivish kinniverin' mongrel! Kidding, ofcourse.

Your going to need quite some binoculars to watch from gages gym.... :D

schmitty199
07-31-2007, 06:50 PM
Didnt workout monday because some relatives from out of state were in town so went out to eat with them.

But heres todays...

Brutal plyometrics before weights.

Squat- 5 x 300, 320, 320 and 7 x 340
Incline- 5 x 135, 55, 165, 165
Hangclean- 3 x 135, 165, 175, 175
Single arm bicep curls- 5 x 12
Shouldar shrugs- 3 x 10

Ab work

Weighed in at 179.5. Want to be over 180 for the full football season so I better start throwin down an extra pb sandwhich...

schmitty199
08-02-2007, 09:47 AM
Yesterdays workout:

Felt like another good workout. Got quite a bit accomplished.

Weighed 181.5.

Bench- 5 x 135, 180, 190, 190, 190
Push Press- 3 x 135, 155, 165, 165
Glute Ham- 2 x 10
Military Press- 3 x 5 with 95 pounds. Did it as slow and under control as I could.
Tricep Extensions-3 x 10
Dips- 3 x 8
Lots of ab work

Did some conditioning after weights at the football field. Sprints of 5, 10, 15, 20, 25, 30, 35, 40, 45, 50, and 100 yards. Jogged a mile after.

Bako Lifter
08-02-2007, 09:50 AM
Nice body weight. You playin' in the trenches with Jedster?

jed
08-02-2007, 11:29 AM
Nice body weight. You playin' in the trenches with Jedster?

No. He plays 'skill' positions. Too scared to come down with the big boys :P Let's get some pics up in here Vern!

schmitty199
08-02-2007, 04:06 PM
Nice body weight. You playin' in the trenches with Jedster?

Nah im FB/RB, LB, and return punts and kicks.

schmitty199
08-02-2007, 04:08 PM
No. He plays 'skill' positions. Too scared to come down with the big boys :P Let's get some pics up in here Vern!

Lol actually ill agree here. I wouldnt view going against giants like luethjie dubois and monsters like binks everyday as much fun haha.....

Ughh.... I dont have a camera. :(

jed
08-02-2007, 05:41 PM
Yeah Nick is totally badass. I hope he gets All State D Line this year he's so excellent! Hey, atleast he's not YOUR every day D-line drill partner!

Hell, go to wal-mart and buy a $2 disposable camera then scan them on. PICS OR ITS NOT TRUE!!

schmitty199
08-02-2007, 11:55 PM
Thursdays workout

Came home and slept all day after work, felt like **** for weights.

Tough plyos before, did alot of sled pulling. That's about the most worked my legs have felt since I did super squats.

Incline- 5 x 135, 155, 170, 170
Power Clean- 3 x 135, 180, 180, 180

Yep thats seriously all I got accomplished... I really dont understand why we cant do the f-in plyos after weights. Rarely do I get a good days lift in after plyometrics.

schmitty199
08-03-2007, 11:56 PM
Had football camp tonight. Pretty tough for just camp.... pretty much a regular practice with the conditioning at the beginning instead of the end.

On the bright side weighed in at a surprsing 183 before football.

schmitty199
08-06-2007, 08:24 PM
Maxed out today. Got 410 on squat and 230 on bench. Got about what I thought I would on squat and was hoping my bench would go up more then that. Definetly hit a plateau lately in bench. Need to work on that after this football season.

Weighed 183.5 today.

Had football camp tonight. The agility stations at the start we tough but pretty easy after that.

SupRsmall
08-06-2007, 11:13 PM
Insane Squatting for your age! keep it uppp!
How long have you been lifting for?

schmitty199
08-07-2007, 08:28 AM
Insane Squatting for your age! keep it uppp!
How long have you been lifting for?

Well 3 years but since last football season was the 1st year that I got super serious about it especially getting my nutrition on track. That has really made the difference for me.

The reason my squats are so ahead of my other lifts is a couple years back before my freshman year I sprained my wrist pretty bad. Was pretty sure it was broken at 1st but just a bad sprain. Didnt heal quickly either, missed the whole baseball season. The only lift I could do was squats. I was doing around 25 sets of 5 a week. Looking back it was BIGTIME overtraining, but I didnt know much about weightlifting, and it actually worked very well. Squats really shot up as did the size of my legs.

Really need to start focusing a little more on my other lifts though.

Thanks for thr props man!

schmitty199
08-07-2007, 07:42 PM
Maxed 220 powerclean today and 205 incline. 1st day of real practice is tomorrow(last 3 days have technically been camp). Most likley going to be hell.

schmitty199
08-09-2007, 12:28 AM
Maxed 195 push press and 210 hang clean. 1st day of practice was short because of team pics, but conditioning was tough.

Bako Lifter
08-09-2007, 01:07 AM
Damn, awesome maxes Schmitty! Especially the push press and squat!

Btw, I saw a pic of you and your buddy Jango :p Have fun at Minnesota?

<stalker alert, haha.>

schmitty199
08-09-2007, 09:42 AM
Damn, awesome maxes Schmitty! Especially the push press and squat!

Btw, I saw a pic of you and your buddy Jango :p Have fun at Minnesota?

<stalker alert, haha.>

Thanks man. :)

haha yeah it was awesome. Jangos a B.A. And speaking of B.A..... the bourne ultimatum(sp?) is incredible. Just went and saw that last night.

schmitty199
08-13-2007, 11:36 AM
1st day of full pads today. Everyday from now ons just like a fullbody workout.... Arms, legs, shouldars, abs, everythings just going to be drained after practice.

schmitty199
08-15-2007, 10:07 PM
1st day of in season workouts today. Take it reeeeeeaaally light so were not drained for practice.

I did even below what I was supposed to on squat. Theres no way in hell im going to do any real weight BEFORE practice. Thats like a death wish. It sucks we cant just lift after practice.... the coaches are usually hanging around talking in the back room for a good hour anyways. Once school starts we'll lift after practice though which is in about a week.

Squat- 3 x 8 185, 185, 185
Bench- 3 x 8 135, 145, 165

I really dont think its a big deal if I dont squat much at all during the season. Football practice works the legs more then squats imo. Just need to keep eating enough to back that up.

Weighed 183 before practice. It's very early but so far ive been eating enough to keep the mass I worked for this offseason on.

schmitty199
08-17-2007, 10:33 PM
Can definetly tell im getting in better shape, the conditioning the last 2 days hasnt been all that hard for me.

In the preseason rankings 4 teams out of our district are ranked in the top 10. (8 teams in a district)

Ranks of 2, 4, and 6 with us being 9th.

This seasons going to be an all out war.... Going to be some tough games.

schmitty199
08-18-2007, 01:48 PM
Football pics from the last 3 years...(only comparision pics, or even pics for that matter I have currently)

http://s8.photobucket.com/albums/a10/schmitty199/?action=view&current=11-05-2005060022PM.jpg

http://s8.photobucket.com/albums/a10/schmitty199/?action=view&current=mefootball.jpg

http://s8.photobucket.com/albums/a10/schmitty199/?action=view&current=08-17-12.jpg

The 1st pic is about 140-143. 2nd pic about 155. 3rd pic 183.

Looks like a huge difference in the legs between soph and junior year.

Hopeing to be around 200 at this time next year.

schmitty199
09-03-2007, 08:21 PM
Been a long time since ive updated this. I was having some troubles with logging on. Logged me out one day, forgot my password(haha), and the site wouldnt send me the reset the password email for a good week or 2..... tried several times every night. Finally sent today.

So the other day we were lifting in P.E(gym floor getting worked on so were out there for awhile :)) Everything felt pretty easy and on my last set I did 200 for 7 reps(Spotter no hands on bar). In season lifting is fairley light.... and only doing 1 upperbody lift a week pretty much. Im wondering hows its possible I got that much stronger the last month under those circumstances? Ive lost 3 pounds as well. Before football season I would of been lucky to hit 200 3 times... Weird, but im not complaining.

Footballs going pretty good. On the scouting report im listed 1st at FB over 2 pretty good seniors 1 of which being a team captain. Who knows though, that could still change yet before the next game. Won the 1st game 43-14, ranked 8th in the state!

Getting a camera for the b-day wednesday, should have some pics up this week.

schmitty199
09-03-2007, 08:33 PM
These things always change, but ill post some somewhat long term goals ive been thinking about.

This winter I want to bulk up to 195. Thats about 11-14 pounds depending on where I am at the end of the season. Couple weeks before track/beginning of track I want to go on a mini cut and lose maybe 5-7 pounds to be a little faster.(Planning on taking track as serious as football this year) Then after track just get absolutely as big as possible until football starts. Hopeing to be in the 200 range. After football, I plan on going out for wrestling for the first time since elementry tournament wrestling. Cut down to the 189 class. Should be pretty damn lean at that point.... If theres any fat to cut at that point it will be cut for track again in an effort to be as fast as possible.

Bako Lifter
09-03-2007, 09:13 PM
Oh no, wrestling??!!? Don't drop too much weight ;).

schmitty199
09-03-2007, 09:21 PM
Oh no, wrestling??!!? Don't drop too much weight ;).

Ill be pretty lean at that 189, should be very do-able though.

Might as well go all out senior year and try out wrestling.

Whats that???? Jed's going out to!?!?

You and WhoDiniMaaaan can scrap all day. It'll be fun, I promise! :thumbup:

jed
09-03-2007, 10:35 PM
In your dreams.

schmitty199
09-10-2007, 08:48 PM
Finally..... I have pictures. :)

http://www.wannabebigforums.com/showthread.php?p=1781703#post1781703

jed
09-10-2007, 09:08 PM
Don't work noob.

schmitty199
09-10-2007, 09:19 PM
Don't work noob.

just follow the link cap

schmitty199
09-18-2007, 06:26 PM
Havent gotten around to updating this for awhile. Finally got to play TB instead of FB last friday, got hurt on the very 1st carry. Broke to the sideline and got horsecollared on a near identical play to how our usual starting RB got hurt. Someones helmet fell on my achilles to, messed that up pretty bad. Couldnt walk saturday, but been working hard on all the treatment type stuff. Pretty sure ill be able to play this friday. We play AP, number one ranked team in the state.

Benched after watching practice today did 5 x 135, 135, 185, 185, 185, 185, 200. Then just did slow reps of 135. 15 1st time and 10 second time. Was benching without any foot drive to, didnt want to put much pressure on the ankle.

schmitty199
09-22-2007, 01:32 PM
Tried to practice thursday but my achilles just wasnt ready yet. I couldnt get up on my toes on my left foot so couldnt do anything more then a very ugly jog..... so didnt play last night. Being hurt's just plain depressing.... watching practice and watching the biggest game of the year from the sideline just sucks. But yeah we lost 22-9. We had our chances in the 2nd half but penalties and a blocked kick pretty much shut that down. We played good, but we basically just need a real RB in this point. Same thing vs Grundy and AP now. Hopefully our usual starter can play next week and ill be able to play as well.

schmitty199
09-26-2007, 11:21 AM
Tried to practice tuesday but it didnt work out so well. It's definetly alot better then last week, I could jog, even sprint without major problems but cuttings a big issue yet. Achilles is still weak, ankles not ready to cut yet. Looks like im out for another game... unless I have a miracle recovery over the next 2 days.

I cant even do much for upper body while im out, because my elbows still messed up from that nasty tackle. Only lift I can do without bigtime pain in bench. Probably need to stop doing that for awhile to though.

schmitty199
10-30-2007, 06:29 PM
Well seasons over. 7-2. Not bad.

Time to get back to training. :)

Achilles and ankle are getting better, but theres some pain there during squats. My left elbows feeling decent, but I hyper-extended the right one a couple weeks ago and that's still kinda messed up. Can bench alright, definetly takes some strength away though, but cleans just arent going to happen at this point with my elbow. We max out on monday, so I still have a little time to recover I guess.

Im predicting all of my maxes to be lower, partially due to injuries from football, and partially from losing some weight and not lifting as hard during the season. But I probably wont even bother to change my lifts in my sig, all my strength will be back in 2 weeks of lifting, always is.

Before the season I was 183 pounds. Bench 230, Squat 410, power clean 220. By the end of this winter,(when track starts), im shooting for the following.

190 pounds.(Around 178 right now, but assumeing that 5 pound difference will come back alot quicker then the rest of it) 255 bench. 435 squat. 245 power clean. I feel these are attainable goals. Nothing crazy. These are more "at least" kind of goals.

schmitty199
11-13-2007, 06:39 PM
Still having elbow problems from football so not doing all the lifts.

Monday:

Plyos before weights. Not all that hard.

Squat- 280, 280, 280, 280 x 8.

Shouldar Shrugs- 55's 3 x 20.

Toe raises 3 x 25

Glute Ham 3 x 10

Team workout: 30 seconds of fairley light curls, 30 seconds of sit-ups. Repeated that 3 times.

Today:

Had team core workout before weights instead of plyos today, and it was absolutely killer. Cant even begin to explain it, 1 word can pretty much sum it up though, pain. Haha.

Benched for the 1st time in awhile today because of my elbow, not to bad. 135 x 8, 155 x 8, 155 x 8, 175 x 8

Toe Raises 3 x 25

Shouldar shrugs 3 x 20 with 55's.

Vertimax- 2 sets of 10 jumps.

Curls- 3 sets of 10

Team Workout-

30 seconds of barbell benching(40's) 30 seconds of situps. Repeat 3 times.

Weighed 181.5 on the official scale they use for wrestling today.

schmitty199
11-14-2007, 05:35 PM
I was so sore today it was hard to walk lol..... just going to be worse tomorrow. Ughh starting weights up again after football's painful. :(

Had plyos before weights, wasnt to bad.

Incline bench- 135, 135, 135, 135 x 8
Bent over Dumbell Rows 3 x 10 with 40's.

Squat- 225, 225, 245, 245 x 8. Legs were so sore I had to knock down the weight.
Overhead tricep extension with a 50 dumbell 3 x 8.

Box step ups 3 x 8 with 40's. (yeah wtf.... not my choice, its on the football lifting program)
Bicep curls 2 x 10.

Team workout:

30 seconds of pushups, 30 seconds of sit ups. Repeat 3 times.

Hopefully ill be able to do cleans soon, elbows feeling alot better.

schmitty199
12-11-2007, 02:49 PM
Havent gotten around to updating this in awhile again, but here was yesterdays.

Plyos before weights.

Squat- 5 x 225, 280, 280, 290

Pullups- er..... dont wanna talk about it ;)

Hang Clean- 3 x 135, 155, 155, 165.

Bent over DB Rows- 3 x 10 with 40's.

Incline Bench- 5 x 135, 145, 155, and got 9 of 165 on the last set. Pretty clear I didnt take it near tough enough on that.

DB curls with 30's

Team workout: DB lunges and crunches. 3 sets of 30 seconds for each.

Still dont feel like ive really gotten my strength back from football for a variety of reasons, vacation, not getting enough sleep, ect. Bright side is im up to 187, all the weight back I lost in football plus 4-5 pounds.

schmitty199
12-12-2007, 01:43 PM
Snow day yesterday, so no lifting. Heres todays.

Plyos before weights.

Push Press- 3 x 145, 155, 165, 165

Toe Raises- 3 x 25

Military Press- 3 x 115, 115, 115

Single arm extentions with 20's. 3 x 5 each arm.

Bench- 5 x 135, 155, 175, 185, 185

Glute Ham- 2 x 10

Team Workout: close grip bench with 135 to fatigue. 3 sets. Really dont remember how many I got. It was on a down call by the coach.

Felt like a pretty good workout, got quite a bit accomplished.

schmitty199
12-13-2007, 05:15 PM
Tough core workout before weights.

Squat- 5 x 135, 225, 275, 285, 300

1 set of pullups lol.... supposed to be 3 but I just cant stand pullups.

Incline- 5 x 135, 135, 135, 145
(The usual incline was taken, so had to use a different one. This ones much really high angled, like halway between a regular incline and a 90 degree angle. Had to knock down the weight a little bit because of that)

Lawnmowers- 3 x 8 with 45's

Power Clean- 5 x 165, 175, 175

Single arm DB curls- 3 x 12 with 30's.

Did core and team workout combined today after lifting.

2 minutes of "L's"( ab excercise) 1 minute break. 2 minute wall sit holding a medicine ball straight out.

4 sets of crunches. 60, 45, 30, and 15 seconds.

Pushups with feet on a excercise ball. 2 sets of 30 seconds.

schmitty199
12-14-2007, 10:09 PM
Easy plyos before weights.

Bench- 5 x 135, 155, 175, 175, 7 x 185

Push Press- 3 x 135, 155, 155, 155

Shurgs- 3 x 20 with 50's.

Dumbell overhead press- 4 x 5 with 35's.

Dips 2 x 5

Ab work, 3 sets of pushups 30 seconds each.

Weighed 188 today.

schmitty199
12-17-2007, 03:58 PM
Plyos before.

Squat- 5 x 135, 225, 275, 275, 315

Incline- 5 x 135, 145, 165, 6 x165

Lunges- 3 sets of 10 with 25's.

Hang Clean- 3 x 155, 155, 155, 165

Bent over db row- 3 sets of 8 with 35's.

Team Workout:

30 seconds of weighted toe raises, 30 seconds of crunches. 3 sets.

schmitty199
12-18-2007, 09:22 PM
Core workout before lifting. Fairley tough.

Bench- 5 x 135, 155, 185, 205, 205

Reverse curls- 3 x 10

Push Press- 3 x 135, 155, 155, 155

Glute Ham- 2 x 10

Military Press- 5 x 115, 115, 115

Overhead tricep extenstions- 3 x 8

Team Workout:

30 seconds of bench dips, 30 seconds of L's(a ab exercise) Repeated that 4 times. 2 of the sets of dips were with a 25 pound weight on the thighs.

schmitty199
12-19-2007, 04:59 PM
Did some light plyos before weights.

Squat- 5 x 225, 275, 300, 320.

Incline- 5 x 135, 165, 165, 170

Dumbell curls wtih 30's- 3 x 10

Power Cleans- 3 x 135, 165, 165, 175

Standing flys.

Team Workout: 30 seconds of 7-21's(curls) 30 seconds of crunches. Repeated 3 times.

Weighed a PR 189 today.

schmitty199
12-20-2007, 04:28 PM
Lifting interrupted by ..... basketball today? We played weightroom 3 on 3. I was kinda mad, really felt like lifting. But after we got eliminated I went back in and did some stuff.

Bench- 5 x 135, 155, 185, 185 before the basketball. Came back in and did 5 x 185,185,185,185 right after. Just felt like doing to many sets haha, christmas break starts tomorrow and it's not open till thursday so I decided to go all out.

Toe Raises- 2 sets of 25. Extremely slow with a big pause at the top.

OH DB Press- 4 x 6 with 40's.

Glute Hams- 3 x 10

Did some balance work as well. Cant really describe what I did.

But like I said earlier, the weightrooms not open till a week from now. I might try to get someone with a key to sneak me in, or go lift with a friend at his house. Not sure yet.

schmitty199
12-24-2007, 09:47 PM
Didnt go to a friends gym, regular weightroom wasnt open, worked out at home. I have a weight machine, I use it rarely, just not the same as actual weights. But I did a bunch of stuff on their, better then nothing.

Started with jogging a mile on the treadmill.

Bench Press on it(horizantal, not vertical) Did sets of 12, 10, 8, 6, 4, 3,3,2,2 repswith progressivly more weight.

Moved to a different grip bar on it to simulate close grip bench and worked on the tris. Did sets of 10, 8, and 6 with added weight each time.

Did 2 sets of 25 very slow controlled calf raises.

A 3 minute wall sit. Slightly below paralell. Legs were shaking by the end.

Lat Pulldowns. Sets of 15, 12, 9, 6, and 3 reps. More weight each time. Switched the grip and did 3 sets of 8.

Seated Rows. 3 sets of 8 with the same weight.

Then finished with some ab excercises. 2 sets of "L's" 1 minute long each.

The logic behind the sets and reps I did? Absolutely none, but it was better then nothing I guess.

schmitty199
01-04-2008, 11:42 PM
Havent gotten around to updating in awhile, worked out thursday and friday,(28th and 29th i think?) but that was to long ago to even remember what I did. Had very solid workouts though.

Wednesday-

Plyos before weights.

Squat- 5 x 225, 275, 325, 325.

Incline- 5 x 135, 155, 165, 170

Hang Clean- 3 x 135, 165, 165, 165

Toe Raises 2 x 30 with a 30 pound dumbel in hand. Rotated after 15 on each set.

Shouldar shrugs 3 x 10 with 55's.

Pullups 2 x 5.

Thursday-

Bench- 5 x 135, 185, 205, 205, and 215 3 times almost hit the 4th but couldnt quite get it.

Power Press- 5 x 135, 165, 165, 165

Power Clean- 3 x 135, 175, 175, 185

Bench DB Press 3 x 10 with 45's.

Tricep OH extensions 3 x 10

Lateral arm raises- 3 x 8 with 20's

3 sets of 45 second weighted wall sits.

Friday-

Front Squat- 5 x 135, 185, 205, 205. Been a good year since ive last front squatted, but didnt feel like doing back squat again and just did this to mix it up a little bit. Tried to go absolutely as deep as possible on my last 2 sets.

Incline- 5 x 136, 165, 170, 170

Military Press 5 x 110, 110, 110, 110

Glute Ham 3 x 10

Curls- 2 x 10

Ab work at the end.

schmitty199
01-07-2008, 07:00 PM
Plyos before weights.

No auxilaries this week, just the main lifts. Supposed to be a little bit of a rest week I guess...

Squat- 5 x 135, 225, 325, 335

Hang Clean- 3 x 155, 175, 175, 175

Incline- 5 x 145, 170, 170, 170

Bunch of ab work at the end...

schmitty199
01-08-2008, 08:35 PM
Pretty solid workout today, best benching ive ever done. I see to be on a hot streak lately.... all my lifts seem to be going through the roof compared to 3 weeks ago.

Bench- 3 x 135, 185, 205, 215, 225

Military Press- 5 x 115, 125, 125

Push Press- 3 x 135, 155, 155, 155

Dumbell bicep curls 2 x 10 each arm with 30's.

2 x 10 glute ham

2 sets of 30 crunches

Lots and lots of core work at the end. L's and medicine ball work.

Broke 190 for the first time today. About 11 pounds up from the end of football season.

schmitty199
01-09-2008, 03:59 PM
Plyos before weights.... was just stupid. We rushed through them and was panting tired at the end. Had to go right into lifting about 2 minutes after and only had 10 minutes to do each lift. How the hell am I supposed to have any sort of workout when im already out of breath exhausted when I start? That's our coaches genius for ya... :scratch:

Squat- 5 x 135, 225, 275, 275, 295. Yeah... legs werent recovered enough to do anything.

3 sets of crunches

Power Clean- 3 x 135, 155, 155, 185

3 sets of crunches

Incline- 5 x 135, 170, 170,170

3 sets of crunches

30 seconds of curls, 3 seconds of ab work, 3 sets.

I hate being on time schedules, completely ruins my workouts.

schmitty199
01-10-2008, 05:38 PM
Bench- 3 x 135, 185, 205, 215, 225.

Push Press- 3 x 135, 155, 155, 165

Military Press 2 x 5 with 115.

OH Tricep Extension-2 x 8

Glute Ham- 2 x 8

Lots of medicine ball work at the end. Basically throwing the ball at the ground as hard as possible. 2 sets of 15 in front, 2 sets of 15 to the left, and 2 sets of 15 to the right. Did 47 pushups after.

Alltime high 191.5 in weight today.

schmitty199
01-14-2008, 07:29 PM
No school, got up at noon and sat around all day. Thought id have a crappy workout but it was pretty good actually..

Squats- 3 x 135, 225, 275, 315, 365, 365

Slow DB Shrugs- 3 x 10 with 55's.

Incline- 3 x 135, 135, 180, 180, 180

Bent Over DB Rows- 4 x 5 with 45's

Slow toe raises- 2 x 20

Hang Clean- 2 x 135, 155, 155, 165

Felt dead when I got to Hang Cleans! Couldnt do much weight at all.

schmitty199
01-15-2008, 09:09 PM
Bench- 3 x 135, 185, 205, 225

Glute Hams- 3 x 8

Power Press- 2 x 135, 155, 185, 185

Shrugs- 3 x 10 with 55's

DB OH Press- 3 x 5 with 50's.

Close Grip Bench- 8 x 135, 135, 135

Team Workout:

3 sets of curls to failure with 65 pounds.

Lots and lots of ab work..... it was brutal.

schmitty199
01-16-2008, 04:13 PM
Felt tired all day and I assumed id have a crappy workout, but it turned out to be a great one.

Plyos before weights.

Squat- 3 x 135, 225, 275, 315, 375, 375

Lawnmowers- 3 x 10 with 45's

Incline- 3 x 135, 175, 175, 185

Pistols- 2 x 5 with each leg with 20's in each hand.

Power Clean- 2 x 135, 185, 185, 185

"7-21's"(curls)- 2 sets.

Team Workout: 30 seconds of pushups, 30 seconds of wall sits.

I feel like im making a ton of progress, maxing in rougly 1 month. Definetly feel like ill have some good improvements. My sig maxes are from before football, I lost some strength in it and also do to ankle and elbow injuries during the season. So some of my improvements will be bigger then the difference between my last max and my next max.

schmitty199
01-17-2008, 04:02 PM
Had a great feeling workout today, hit a new pr on bench! :)

Medicine ball core work before weights.

Bench- 3 x 135, 135, 185, 205, 4 x 225. All of the reps felt very solid as well. Wasnt a huge struggle on the last one.

Glute Ham- 2 x 10

Push Press- 2 x 135, 135, 175, 185

Military Press- 5 x 115, 115, 115

Shrugs on the hex bar with 175- 3 x 10

135 bench to fatigue- 29 reps.

Weight was 190. Im pretty consistently staying at this weight now, not sure I want to get much heavier at the moment.

schmitty199
01-22-2008, 06:11 PM
Was sick over the weekend, so I was feeling weak today from that but the workout turned out fine.

Lots and lots of core work before weights.

Squat- 3 x 225, 275, 315, 365, 375

Incline- 3 x 145, 175, 185, 190

Tear Down Curls.

Hang Clean- 2 x 135, 165, 165, 175

30 seconds of wall sits(holding a 10 pound weight in each hand straight outwards) 30 seconds of pushups. 3 sets.

Coke
01-23-2008, 05:39 AM
Numbers are looking damn good on everything...props on the efforts.

schmitty199
01-23-2008, 05:59 PM
Numbers are looking damn good on everything...props on the efforts.

Thanks alot man.

Todays workout wasnt one of my best, I falsley predicted a delay today and stayed up to late last night. Ahhh well.

Plyos before weights.

Shrugs- 3 x 10 with 60's.

Bench- 3 x 135, 185, 205, 215, and only got 2 reps of 225. Not to upset about it, ill nail em thursday. :)

Power Press- 2 x 135, 165, 175, 175

Dips 2 x 10

Military Press- 7 x 115, 115, 115

EZ bar Slow Curls to fatigue

Toe Raises- 2 x 25 extremely slow

schmitty199
01-25-2008, 10:35 PM
Thursday-

Core before weights.

Squat- 3 x 135, 225, 275, 315, 375, 375

Incline- 3 x 135, 175, 185, 185

Power Clean- 2 x 135, 185, 185, 195, 205

Did a some secondary lifts but dont remember what right now.... more core afterwards.

Friday-

Plyos before weights

Bench- 3 x 135, 185, 205, 215, 225

Dips 2 x 10

Seated DB press- 3 x 8 w/ 45's.

EZ Bar Curls 2 x 10

Power Press- 2 x 135, 175, 175, 185

OH tricep extension- 3 x 10

Coke
01-26-2008, 08:02 AM
Nice job for both days man, the squats are huge.

schmitty199
01-28-2008, 07:16 PM
Nice job for both days man, the squats are huge.

Thanks man. Im thinking my squats really going to help me in football next year. :)

Didnt get a lot of sleep last night, but workout was fine.

This weeks all 2 reps, next week is an easy week, the next is max week.

Plyos before weights.

Squat- 2 x 225, 275, 315, 380, 390

Hang Clean- 2 x 185, 185, 185, 185

7-21's(EZ bar bicep curls) 3 sets.

Incline- 2 x 135, 175, 190, 190

Toe Raises- 2 x 25

3 sets of 45 second crunches for team workout. I know, I know, crunches are worthless, but it's part of the workout plan.

schmitty199
01-30-2008, 05:36 PM
Crappy benching today, dont know what my deal is lately.

Bench- 2 x 135, 185, 205, 225 and only 1 of 225 for the last set. Last week I was knocking out 4 solid reps.

Shrugs- 3 x 10 with 60's

Push Press- 2 x 135, 175, 185, 185

Standing dumbell press- 3 x 8 with 45's

DB Flys 3 x 10

Core work after wights.

Coke
01-31-2008, 05:50 AM
Benching is ok imo bro, just keep at it.

schmitty199
01-31-2008, 08:25 PM
Benching is ok imo bro, just keep at it.

Yeah im not to worried, bench press isnt really much of a factor in football.

Lots of core before weights.

Squats- 2 x 225, 275, 315, 390, 400. Im thinking I can pull off a 435 squat on max day. :)

Lat Pulldowns- 3 x 8

Incline- 2 x 135, 175, 185, 190

DB Arm curls 3 x 10

Power Clean-2 x 135, 185, 205, 205

Bent over Rows-3 x 8 with 85 pounds. Used slow strict form.

45 seconds of wall sits, 45 seconds of L's(ab work) repeated 3 times.

Coke
02-01-2008, 06:12 AM
Good training dude.

killxswitch
02-01-2008, 06:28 AM
Nice squats!

schmitty199
02-01-2008, 04:23 PM
Thanks guys!

Plyos before before weights.

Much better bench day today. :)

Bench- 5 x 135 2 x 185, 205, 225 and 3 x 230

Toe Raises- 3 x 20

Power Press- 2 x 135, 155, 185, 185

Straight Bar Bicep curls- 2 x 10

Military Press- 3 x 8 with 105

OH Tricep Extension- 3 x 10

2 sets of 30 second pushups and 1 set of 30 second crunches

And again not sure why we do 3 presses on the same day, but I just follow the program almost to a tee. It's showed decent gains in the past I suppose.

schmitty199
02-05-2008, 09:43 PM
2 days to update on. This week is kinda a easier week because next weeks maxing. Not really any secondary lifts.

Monday-Plyos before weights.

Squats- 3 x 225, 275, 315, 375, 395

Incline- 3 x 135, 185, 190, 190

Hang Clean- 2 x 135, 165, 165, 185, 185

Wall Sits- 1:30, 1:00, :45.


Tuesday-

Some core before weights.

Glute Ham- 3 x 5

Bench- 3 x 135, 185, 205, 225, 225

Push Press- 2 x 135, 155, 185, 195

Curls- 1 x 10

Weight was 192.

Heres what I hope to achieve next week when we max out.

Squat- 435

Bench- 250

Incline- 215

Power Clean- 225

Hang Clean- 215

Push Press- 205

Some of these dont look like big increases from whats in my sig, but I went about 3 months during football without lifting because of ankle injuries and injuries to both elbows. I was lower then those numbers when I started, how much Im not sure.

schmitty199
02-06-2008, 06:47 PM
School cancelled because of weather, so no weightroom. It just dumped on us last night and the wind blew like crazy. An insane amount of gravel roads werent plowed when I was out a couple of hours ago, and even a few highways had a solid 2 inches on them ontop of ice with drifts all over the place. Our county does a ****ty job of clearing the roads...

schmitty199
02-07-2008, 05:13 PM
Probably had the best squat session of my life. Everything felt solid today. :)

Incline- 3 x 155, 185, 185, 205

Power Clean- 2 x 155, 175, 205, 205

Squat- 3 x 225, 315, 315, 5 x 400 All 5 were solid. Within the realm of possiblity I could of eeked another out, but the form probably would of went to ****.

Lat Pulldowns- 3 x 10

Lots and lots of core after weights. Harder then hell!

Coke
02-08-2008, 05:22 AM
Wow, those squats are great guy.

schmitty199
02-08-2008, 10:40 PM
Thanks coke, it was insane, the legs are absolutely fried today!

Did plyos before weights and like I said the legs were shot far before we started them. Did an extremely hard session consisting of dynamics, box jumps, and 2 killers.( free throw and back, half and back, free throw and back, full and back) I just couldnt catch my breath after that, really didnt do anything in the weightroom today. I think ive been pushing my body to the max lately though, probably needed a break.

OH DB Press- 3 x 8 with 45's

Bench 135 to fatigue- 28 reps

schmitty199
02-11-2008, 07:37 PM
Max Day: !

1st we maxed on broad jump. My 1st jump i lost my footing a little and didnt stop cleanly, and the coach wasnt ready so he didnt really see it, they just said it was "far". 2nd jump I was thinking to much about landing cleanly and got like 108 or something. 3rd one was awesome, but I guess I stepped over the line. I did it a 4th time and got a 118. Which according to one coach is a school record by 7 inches and to another coach matches the record at the college he went to, which is an excellent track school. I was stunned after it, the jump of my life I guess. That's nearly 10 feet! :)

Benched next and got 255. A little over what I was shooting to get.

Squatted to finish the day and got 450! Way more then I was shooting for today.

Extremely happy with the 1st day of maxing, and still in complete shock over my broad jump. I cant remember for sure but I think I got something like 106 12 weeks ago when I did this. But that was also with an injured achilles/ankle. Definetly think the plyometrics and a whole lot of squatting made a huge difference there.

When I get warmed up I can touch rim easily now, didnt used to be able to get even close. With all these leg strength/explosion increaes im really wondering how much faster ive gotten. I was planning on playing soccer instead of track, but maybe I should rethink it...

jed
02-11-2008, 08:55 PM
or you could rethink it and go out for neither, and get stronger with me binks and dean.

schmitty199
02-11-2008, 09:07 PM
or you could rethink it and go out for neither, and get stronger with me binks and dean.

Ahh idk. If I dont do something the parents aint gonna like it. And heck ive had enough of the system for awhile, I can do whatever I want in the weightroom after prac.

killxswitch
02-11-2008, 09:20 PM
Sounds like you've got some great new PRs, congrats.

jed
02-11-2008, 09:26 PM
Ahh idk. If I dont do something the parents aint gonna like it. And heck ive had enough of the system for awhile, I can do whatever I want in the weightroom after prac.

bah. u suck. tell em youve gained 45lb and +120 on ur squat and +50 on ur bench by doing nothin but football the past 2 years.

schmitty199
02-12-2008, 06:57 PM
Started with verticals. We use a mat that figures out your height from the time it takes you to land, not jumping to a line on the wall. I suppose it's more accurate, but damn I just cant jump unless im jumping to something. Like a rim for example... I got 29.6 but no doubt I could get in the 30's if I was going up to get something. The highest I ever feel myself jump is when im hurdling dodgeballs in p.e, it's so much easier for me to jump when theres a purpose.

Incline- 225

Hang Clean- 215

whiteman90909
02-12-2008, 08:33 PM
Dude, you're a beast for your age and size, especially those squats...

schmitty199
02-12-2008, 09:05 PM
Dude, you're a beast for your age and size, especially those squats...

It's kinda a funny story on how my squat got so far ahead of all my other lifts, back in the summer before freshman year I sprained my wrist pretty badly during baseball season. Missed pretty much the whole season and couldnt do any lifts except back squat. Turned out to be a blessing in disguise, it was when I just started out lifting and I was vastly overtraining(I was doing something like 25 sets of squats a week) but my leg strength just jumped up dramatically. Thought it sucked at the time, but turned out to be one of the best things to happen to me and has been an asset in football.

schmitty199
02-13-2008, 04:52 PM
Last day of maxing.

Power Clean- 230

Push Press- 205

jed
02-16-2008, 03:01 PM
LOL!
u gotta show me this...

schmitty199
02-16-2008, 03:40 PM
LOL!
u gotta show me this...

Lol alright but keep it on the DL.

Im assuming it's one of those things they send out to everyone and their brother, but idk. Because really..... Yale?

schmitty199
02-20-2008, 05:59 PM
Been awhile because of weather since ive last lifted.... Started a new workout plan after maxing.

Push Press- 5 x 135, 155, 155, 155

Glute Ham- 3 x 10

Bench Press- 8 x 135, 175, 175, 185

DB Flys- 3 x 10

Military DB Press- 3 x 8 with 40's.

Dips- 2 x 10

Lots of ab work at the end.

schmitty199
02-21-2008, 05:52 PM
Hang Clean- 5 x 135, 150, 150, 150

Squat- 8 x 225, 275, 315, 315

Pullups 3 x 5

Incline- 8 x 135, 155, 155, 155

Bent over Rows- 3 x 10

DB Curls 3 x 10

Insane plyos after, wasnt a fan of it.

Coke
02-22-2008, 05:48 AM
Session is nice man, especially the squats.

killxswitch
02-22-2008, 07:01 AM
Strong squats and other stuff dude. Good luck with Yale, that's a really difficult school to get into.

whiteman90909
02-22-2008, 07:52 AM
Sick squats bro!!

schmitty199
02-22-2008, 11:20 PM
Thanks guys, but the legs were just fried today!! Beyond sore.... the combo of high rep squats and tough plyos doesnt sit well.

Bench- 8 x 135, 175, 175, 185

Dips- 3 x 5

Military Press- 3 x 10 with 105

Shouldar Shrugs- 2 x 10

Push Press- 5 x 135, 155, 155, 155

EZ Bar Curls 2 x 10

Seems like there was one another thing but cant remember what it was... :(

Bunch of stupid stuff for team workout, with 45 pounds on bench, pointless.

whiteman90909
02-23-2008, 07:47 AM
Haha, I hear you with the team work stuff-- it sucks, but its usually w/e, because I just know that the coaches don't really know what they're talking about.

schmitty199
02-23-2008, 09:32 AM
Haha, I hear you with the team work stuff-- it sucks, but its usually w/e, because I just know that the coaches don't really know what they're talking about.


Every once in awhile we do something thats alright, but this was by far the worst one yet. Bench pressing the bar as fast as you can for 30 seconds, then added 10's and 2 more sets. I slowed it down because it felt like I was going to mess up a shouldar or something.

jed
02-23-2008, 01:28 PM
dude that team workout was whack what are you talking about?!? it did SO much for us, you just don't understand cuz your just a kid. u cant go wrong with high reps low weight after doing heavy high rep bench and shoulders in the same day. duh, you really dont know anything! i know everything... i am the mastermind... - coach J.O.

hahah!

schmitty199
02-23-2008, 02:06 PM
dude that team workout was whack what are you talking about?!? it did SO much for us, you just don't understand cuz your just a kid. u cant go wrong with high reps low weight after doing heavy high rep bench and shoulders in the same day. duh, you really dont know anything! i know everything... i am the mastermind... - coach J.O.

hahah!

If you dont do it and like it your not getting better :thumbup:

But on another note, those weightlifting shirts he got are pretty sweet. Id get some pics up of them, but my memory card readers being gay.

schmitty199
02-27-2008, 07:05 PM
Due to weather it's been awhile since ive last lifted, but heres today.

Squat- 8 x 225, 275, 315, 315

Pullups- 4 x 5

Hang Clean- 5 x 135, 155, 160, 160

Incline- 8 x 135, 155, 155, 155

Plyos after weights.

Didnt really do a whole lot of lifts, didnt have time. Theres no way that when coach told us to rotate was actually the right amount of time.

schmitty199
02-28-2008, 04:16 PM
Bench- 8 x 135, 175, 185, and 13 x 185 on the last set. It was weird because I felt tired, but they just kept coming on the last set. Definetly need to bump up the weight I guess.

Glute Ham- 3 x 8

Push Press- 5 x 135, 155, 155, 155

Standing Military Press- 3 x 10 with 95 pounds.

Again with these high reps I guess I just dont get as many lifts done anymore. Definetly takes it's tol during the workout.

Lots and lots of painful core work after.

schmitty199
02-29-2008, 09:24 PM
Legs were pretty sore today, and didnt feel like doing a lot of weight so decided to do some super squats. Havent done these since over a year ago.

Squats- 20 reps of 225. 3 minute break. 20 more reps of 225. 1st set was easy, 2nd set got a lot tougher. Didnt plan on doing 2 sets until I found out how easy 225 was for me. Was really concenrating on hitting exactly parralell or slightly below.

Lat Pulldowns- 3 x 10

Incline- 8 x 135, 155 , 155, 155

Power Clean- 5 x 135, 135, 175, 175

Coke
03-01-2008, 08:36 PM
Good job on everything dude...you like to do squats, major props for getting 'em started right.

schmitty199
03-02-2008, 06:23 PM
Good job on everything dude...you like to do squats, major props for getting 'em started right.

Mmm I suppose. Not my favorite lift, but I know their incredibly important for football, and that's enough motivation to get them done.

Had to make up a day today, woke up about 12 and headed to the weightroom at 1. Late night last night and didnt figure id lift well, but it turned out pretty good.

Bench- 8 x 135, 175, 185, and 9 x 205

Push Press- 5 x 135, 155, 155, 155

Standing OH DB Press- 3 x 10 with 40's

EZ Bar Curls- 2 x 10

Played some pickleball afterwords. Pretty fun.

whiteman90909
03-02-2008, 06:56 PM
Strong lifts dude, looks like a good day after all!

schmitty199
03-05-2008, 08:30 PM
Strong lifts dude, looks like a good day after all!

Yeah it turned out pretty solid!

Have 2 workouts to update on... didnt get around to doing this yesterday.

Tuesday-

Bench- 8 x 135, 175, 185, 195, 205

Push Press- 5 x 135, 155, 165, 165

Military Press- 3 x 10 with 105

Glute-Ham- 3 x 5

DB Arm Curls- 3 x 8

Wednesday-

Squat- 8 x 225, 275, 315, 315 Could do more but was really trying to focus on hitting a little below paralell.

Incline- 8 x 135, 155, 165, 175

Pullups 3 x 6

Hang Clean- 5 x 155, 155, 165, 165

Definetly not getting as much as id like done, but I always get the main ones in. Being on a time schedule blows.

whiteman90909
03-05-2008, 08:43 PM
Strong pressing and awesome squats!

Coke
03-06-2008, 05:59 AM
Strong pressing and awesome squats!

I agree...doing fine overall bro.

07ZIMM
03-06-2008, 07:50 AM
ur a bithch schmitty 199

gs_2234
03-06-2008, 09:25 AM
07ZIMM?? hmmmm.....that name sounds familiar? lol, u get ur thing started yet?

schmitty199
03-06-2008, 04:00 PM
ur a bithch schmitty 199

Ahh Dan the man Zimmerman took some time away from "checkin the radar" to stop in..... ;)

schmitty199
03-06-2008, 04:02 PM
Todays-

Bench- 8 x 135, 175, 195, 205

Shrugs- 3 x 8

Push Press- 5 x 135, 155, 165, 165

Military Press- 3 x 8 with 105

Barbell Arm Curls- 3 sets of..... a lot :thumbup:

Lots of core afterwards.

Coke
03-07-2008, 06:33 AM
Upper body day is tight guy.

schmitty199
03-09-2008, 05:08 PM
Fridays-

Power Clean- 5 x 135, 185, 185, 185, 185

Incline- 8 x 135, 155, 165, 175

Glute Ham- 3 x 10

Single Leg Squats- 2 x 5 with each leg. 20 lb dumbell in each hand.

whiteman90909
03-09-2008, 06:24 PM
Looking good dude.

schmitty199
03-10-2008, 04:06 PM
Looking good dude.

Thanks a lot man. :)

Squat- 8 x 225, 225, 275, 335. Was going to do 315 by 8 twice after 275 but was running out of time so I just threw 20 more on and did 1 set.

Hang Clean- 5 x 155, 175, 175, 175

Bench- 8 x 135, 185, 205, 205

Speed bench reps with the bar. 3 sets of 30 seconds.

Somewhat of a break week, very few auxillaries.

Plyos after weights, felt pretty good.

schmitty199
03-11-2008, 04:02 PM
Incline- 8 x 135, 155, 175, 175

Glute-Ham- 3 x 8

Push Press- 5 x 135, 155, 155, 165

Curls- x 12 and x 8

Core after weights.

schmitty199
03-13-2008, 05:36 PM
Squats- 20 x 265 Hit below parallell on every one.

Incline- 8 x 135, 155, 175, 175

Power Clean- 5 x 135, 185, 185, 185

Bent over DB Row- 3 x 8

Core after.

Coke
03-14-2008, 05:46 AM
Squats are super with them high reps man.

schmitty199
03-15-2008, 12:01 AM
Squats are super with them high reps man.

Thanks, for some reason I hate 4 x 8 squats with a passion, I did em once this week and just decided to get it all done in one set the 2nd time. That's one good thing about doing a supersquat workout, get it done reaaaaaaally quick.

schmitty199
03-17-2008, 05:53 PM
1st day of track today, pretty tough, but mostly jogging and just short sprints.

Actually felt pretty good lifting after track, was somewhat surprised.

Bench- 5 x 135, 185, 205, 215

Push Press- 3 x 135, 165, 175, 180

Military Press- 5 x 115, 125, 125

OH Tricep Exentsion- 3 x 8

Did a lot of pushups and ab work at track as well.

killxswitch
03-23-2008, 11:30 PM
Just read through your journal some, you're a pretty strong guy, GREAT squats and cleans. Keep up the good work.

schmitty199
05-26-2008, 05:11 PM
Been a couple months since ive posted in this thing, but I was short on time during track and we just got done with an off week.

Im about 190 these days, think I lost some mass on my legs during track, didnt touch a squat rack for about 2 months. Think im a little thicker up top though, so the weight evened out to be no change. All my lifts stayed the same or went up except squat, and that was with only getting into the weightroom twice a week. Im expecting almost some "newb gains" in the next 3 weeks(next weight lifting cycle starts) just due to getting back in the weight room 4 times a week. Hopefully will get some pics up in the next couple days.

Did a running workout today.

Stretched and form running.

1 mile slow jog to warm up.

2 pro agilitys.

2 3 cone drills.

2 "X" drills.

And a couple I made up... sprint 5 yards forward, backpedal 5 yards, sprint 5, back 5 ect. Did that 4 times. Then did 5 yard side shuffles back and forth 5 times. Finished with 5, 5 yard sprints and walked a lap around the track to cool down.

Felt pretty good.

schmitty199
05-26-2008, 05:12 PM
MAXES:

Bench- 260
Incline- 225
Power Clean- 235
Hang Clean- 215
Squat- 425
Push Press- 205

schmitty199
05-28-2008, 08:34 PM
2 days of update on...

Tuesday-

Squat- 8 x 225, 275, 300, 300. Last set felt easy when I was actually motivated, it's hard for me to get motivated for the 8 rep squats, just hate em.

Incline- 8 x 135, 160, 160, 160.

Hang Clean- 5 x 135, 150, 150, 150.

Pullups- x 7 and x 6. Really suck at these, but can feel some lat development already from them.

A whole lot of bicep curls for the team workout...

Plyos after weights, the plyos were easy, the conditioning got tough. Squatting and running on the same day is a terrible idea haha. Legs just felt like ****.

Today-

Push Press- 5 x 135, 155, 155, 155.

Bench Press- 8 x 135, 175, 185, 195.

Military Press- 8 x 105

Lots and lots of dips....

Decent amount of core after weights.

There was probably some auxillaries on those days I forgot, but ahh well...

schmitty199
05-30-2008, 05:29 PM
Thursday-
Power Clean- 5 x 155, 175, 185, 190

Incline-(it wasnt even on a bench, it was like a portable bench under a multi press rack because people were taking forever on the regular incline, it was alot harder and felt akward.) 8 x 135, 155, 155, 155.

OH DB Press- 3 x 8 with 40's

And again.... since I didnt update yesterday I forgot the secondary lifts again haha.

Team workouts were wall sits with weight, decently tough.

Football drills afterwards, mostly technique stuff, very easy.

Today-

Bench- 8 x 135, 175, 185, 205. Felt much stronger on bench this time then wednesday. 205 8 times is pretty damn good for me.

Squat- 8 x 225, 225, 315.

Push Press- 5 x 135, 155, 155, 155

Lots and lots of core afterwards.... pushups as well. Shouldars were dead at that point so they were pretty tough.

Played some catch after weights, was planning on doing a little running but didnt feel up to it.

schmitty199
06-04-2008, 06:21 PM
Didnt get around to updating yet this week, but I was really busy with semester tests and all that stuff.... hell yes for summer though!!!

Did 325 for 8 tuesday on squat.... only thing really worth mentioning from the previous days.

Wednesday-

Bench- 8 x 135, 175, 195, 205

Push Press- 5 x 135, 155, 155, 155

OH DB Press- 3 x 8 with 45's

Pullups- 2 x 6

Light team plyo workout after weights... played some catch.

schmitty199
07-29-2008, 12:32 PM
Been extremely busy, havent updated in ages, but heres a workout from yesterday.

Bench- 3 x 135, 185, 205 6 x 225

DB Shouldar Shrugs 3 x 10 with 60's

Push Press- 2 x 135, 155, 185, 205

BB Military Press- 3 x 8 with 120

Dips- 2 x 8

Overhead DB Tricep extension- 3 x 10

Weighing about 189, feel extremely fast right now, definetly the fastest ive been in my life.

Sprints- 2 x 5 2 x 10 2 x 15 2 x 20 2 x 25 With the team, this was beyond easy imo.

Did some more running afterwards: Raced some people in a 100, gave them all a 10 yard headstart and won by quite a bit. None of them were really fast but probably average speed.

4 "linebacker drills"
4 "triangle drills"

Coke
07-30-2008, 05:40 AM
Good job dude, becoming a sleeper with these efforts.

schmitty199
08-03-2008, 08:47 PM
Thanks man.

Most recent squat session was last set of 3 x 415.

Did a lot of sprints today trying to get in top shape for football..

2 x 10
2 x 20
2 x 30
2 x 40
No breaks between these.

3 minute water break.

2 x 50
2 x 70
1 x 100

Similair to the conditioning we always do on the 1st day of practice, some more added into that though. It was beyond humid today so breathing was a job of its own.

Did some ab work and calf raises as well.

jed
08-03-2008, 08:55 PM
your such a poop mouth austin. :)

schmitty199
11-10-2008, 04:34 PM
Well football seasons over, went pretty well, 7-2 regular season lost 2nd round of playoffs. Took a week off, and started working out again today.
Didnt lift much at all during the season, so it'll take a while to get back into things. Been about 3 months since ive lifted hard.

Bench- 5 x 135, 135, 185, 205, 205

Squat- 20 x 225 Wasnt incredibly difficult, but didnt want to go all out because im sure my legs will be sore as hell tomorrow with just that!

Flat DB Bench- 3 x 8 with 55's

Shouldar shrugs- 3 x 12 with 55's

Pullups- 3 x 5

jed
11-10-2008, 05:28 PM
austyyyyyyy

schmitty199
11-12-2008, 06:00 PM
Lifted today, was still pretty sore from monday.. kinda pathetic haha.

Push Press- 3 x 135, 155, 185, 185

Pullups- 4 x 5

Bent over Rows- 2 x 6 with 95, 6 x 100, 4 x 5 with 115

Calf Raises- 1 x 10 then started to really cramp up.. had to stop.

Military Press- 5 x 95, 115, 115, 115

A little ab work.

schmitty199
11-17-2008, 08:41 PM
Oops forgot to post my workout from thursday.

Squat- 20 x 245 The "super squats" are going well, todays was fairly hard. Just trying to ease back into the squatting somewhat. Not sure how long ill continue the 20 rep routine, might start mixing it up doing 20 reps one week, 3 or 5 the next, then 20, ect.

Bench- 5 x 135, 185, 205, 205

DB Bench Press- 3 x 8 with 45's. Nice and slow.

Toe Raises- 2 x 20

Pullups- 3 x 5

schmitty199
11-18-2008, 09:56 PM
Power Clean- 3 x 135, 185, 185, 205

Military Press- 5 x 115, 115, 115, 115

Shrugs- 3 x 10

Lat Pulldowns- 3 x 10

Lots and lots of Ab work..

schmitty199
11-20-2008, 06:45 PM
Squat- 20 x 255 Getting pretty damn tough! Not sure how long ill make it before I wuss out on the supersquats. Definetly going to start taking it up by 5 pounds instead of 10 now though.

Bench- 5 x 135, 185, 205, 210 Reps were very solid. Felt good, probably could of done a little more.

Glute-Ham- 2 x 8

Military Press- 3 x 5 with 115

Bent over Rows- 3 x 8 with 100

schmitty199
11-26-2008, 11:15 AM
Squat- 20 x 255 Getting pretty damn tough! Not sure how long ill make it before I wuss out on the supersquats. Definetly going to start taking it up by 5 pounds instead of 10 now though.

Bench- 5 x 135, 185, 205, 210 Reps were very solid. Felt good, probably could of done a little more.

Glute-Ham- 2 x 8

Military Press- 3 x 5 with 115

Bent over Rows- 3 x 8 with 100

Forgot to update mondays.. decided to go with a 4 x 5 on squats monday though, last 2 sets were 315 and 325. Went very low and reps were solid. Not even close to max effort.

Heres Tuesdays though:

Hang Clean- 3 x 135, 155, 185, 185 These were rough, definetly struggling with them right now, havent really done them since before football though.

Pullups- 4 x 5

Military Press- 5 x 115, 115, 125, 125

Dips- 3 x 10

Delt Raises- 2 x 8

Ab work.

Think I did something else to.. but I can remember.

schmitty199
12-01-2008, 05:36 PM
Bench- 5 x 135, 185, 205, 215

Squat- 5 x 225, 225, 315, 345

Pullups- 5 x 5

Bent over BB Rows- 3 x 10 with 100

Quite a bit of ab work

jed
12-01-2008, 05:39 PM
u ever gonna start to deadlift ? jw

schmitty199
12-04-2008, 06:06 PM
u ever gonna start to deadlift ? jw

Unlikley haha.

Forgot to update tuesdays, but took a day off and heres todays.

Squat- 5 x 135, 225, 225, 315, 350. Ive done more weight in the past but since im done with h.s football and maxes dont matter for me at the moment, im really trying to get deeper and below paralell on all the reps. Not quite ATG, but definetly below par. compared to last year just doing enough to hit par or a little higher then.

Incline Bench- 5 x 135, 155, 185, 185 Havent done incline for a looooong time, so I felt this was pretty solid.

Pullups- 4 x 5

Bent over Rows- 3 x 10

Dips- 2 x 10

Ab work

Coke
12-06-2008, 05:25 PM
Nice stuff there, especially the heavy sets of squats.

WSUcougCaleb
12-14-2008, 09:58 PM
i've really liked seeing your progress dude!! keep the hard work coming!

schmitty199
12-15-2008, 06:38 PM
Been busy lately and have been neglecting to update, but heres todays and im going to try and getting more of my workouts on here.

Squats- 5 x 135, 225, 315, 315, 365

Bench- 5 x 135, 185, 205, 205, 215

Pullups- 5 x 5

Calf Raises- 2 x 20 Very slow, felt great.

Glute-Ham Raise- 2 x 8

Bent over BB Rows- 3 x 10

Pretty decent workout. Tomorrow I plan on doing a speed/agility workout, did one last week for the first time since football and im very very out of shape haha.

Thanks for stopping in guys!

schmitty199
12-15-2008, 06:42 PM
One more thing to update on, doesnt really pertain to weightlifting but pretty important. Took a college visit to Buena Vista about a week ago, a small college in Iowa, D3. The campus was so nice it was ridiculous, everything there just looks brand new. Nicest campus ive ever been to, including the big public state colleges. The campus is right by a pretty big lake, the football fields literally on the shoreline of the lake, it's a really cool setup. Pretty good program, they were 7-3 last year and lost some close games. A couple plays away from being conference champs. Best part is their short on RB's and id likley have a chance to start next year. Right now im thinking id rather go to a good D3 and start right away then trying to go D-2 or 1AA school and possibly just get buried on the depth chart and never play.

Have a lot more visits planned though.

schmitty199
12-19-2008, 04:47 PM
Lifted Wednesday but dont remember exactly what I did.. a lot of power cleans.

Todays:

Push Press- 3 x 135, 155, 185, 185, 200

Glute-Ham Raise- 3 x 10 1st set BW, 2nd set with a 5 pound weight, 3rd set with a ten pound weight.

Incline Bench- 5 x 135, 155, 185, 185, 195

DB Lunges- 3 x 10 with 30's.

Pullups- 3 x 5

Curls-2 x 10 (Wanted to do another lift, so I had to break down and do some curls for girls)

schmitty199
12-21-2008, 06:06 PM
First day of starting Joe DeFrancos westside routine.

Bench- 5 x 135, 135, 185, 205, 225

Pullups- 3 x 6

DB Incline Bench- 3 x 10 with 45's

Bent over BB row- 4 x 10 of 100

Seated Reverse delt flys 3 x 10

Curls- 3 x 10

Seems like I might of forgotten something..

Coke
12-22-2008, 06:12 AM
Solid efforts dude, really on track.

schmitty199
12-30-2008, 04:56 PM
Completed my first week of DeFrancos routine on sunday, I like it so far.

Todays workout-

Bench- 5 x 135, 135, 185, 205 6 x 225

Pullups- 3 x 8, 7, 6 Short Breaks.

Bent over BB Rows- 4 x 8 with 100

Seated Reverse Delt Flys- 3 x 8

DB Shrugs- 4 x 10 with 60's

Curls- 3 x 8

schmitty199
02-16-2009, 08:51 PM
Gave the De Franco program the eight weeks and didnt really like it.. probably all my fault but just wasnt working for me so im doing my own thing again. Today was a lower body day and heres the workout:

*HS Football team was maxing out so all the squat racks were taken, messed up my plan for the day but tried to work around it.

Glute-Ham Raises- 3 x 10, 10, 12 holding a 10 pound plate.

Reverse Weighted Lunges with 40's- 3 x 12

Single Leg Squats- 3 x 5 with each leg with 25's.

OH Squats- 5 x 65, 85, 95, 100

Calf Raises- Extremley slow with a pause at the top, 1 x 20

Legs were pretty tired at this point so just did light squats.. ATG as low as I could possibly get.

Squats- 5 x 5 with 225

Ab Circuit. 10 stations and it was brutal.. good workout.

schmitty199
02-24-2009, 09:01 PM
Pretty good workout today.. felt pretty good and got a lot in.

Ran a mile before weights.

Incline- 8 x 135, 185, 185, 185

DB Bench Press- 3 x 8 with 50's. Very slow and under controlled with pauses at the bottom and top.

Pullups- 8, 7, 6

Dips- 3 x 10

DB Standing Flys- 2 x 10

10 stations ab workout.

schmitty199
02-25-2009, 06:07 PM
Another solid workout. Felt pretty good and actually worked up another good sweat.

Due to dozens of worthless little ****s wasteing space in the weightroom right after school chilled and ran a mile again before weights. :)

ATG Squat- 5 x 135, 225, 225. 8 x 315. 6 x 335. 4 x 355

Glute-Ham Raises- Holding a 25 pound plate. 3 x 6, 6, 10

Reverse Lunges- 3 x 12 with 40's

OH Squat- 5 x 95, 105, 105

slashkills
02-25-2009, 06:22 PM
nice squats dude! You got some strong stuff in here

schmitty199
02-25-2009, 07:48 PM
nice squats dude! You got some strong stuff in here

Thanks man, I dont do a very good job of keeping this updated, but im going to attempt to get all my workouts in here again. Hopefully it helps me make some improvments.

schmitty199
02-26-2009, 06:52 PM
Push Press- 3 x 135, 155, 185, 205, 205

Standing Military Press- 5 x 115, 125, 135, 135

Core Workout- The usual ten stations, did a few extra reps on some of them because I had less volume before it. Did 4 additional core excercises I just kind of made up because the core work was feeling good.

Curls- 3 x 10

DB Shouldar Shrug- 3 x 12

And here's the ab workout I keep reffering to..

http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=workout.plans&conitem=b031b671d468d110VgnVCM10000013281eac____

Use a ten pound medicine ball, feels like it really hits the core hard.

schmitty199
03-01-2009, 03:49 PM
Finally feel like im making progress.. Im thinking it's do to the new core workout ive been doing, feel great.

Incline- 8 x 135, 185, 190, 195

DB Bench Press- 3 x 12 with 50's

Dips- 3 x 10

DB Standing Flys- 2 x 10

Ab workout- The usual ten stations, then did several of them a 2nd time and did some of my own.

Plyos/Conditioning- Lots and lots of box jumps.. forward, side to side, ect.

Jump rope- Amount? Enough.. haha

schmitty199
03-02-2009, 06:29 PM
Did somewhat of a crossfit workout today I suppose you could say.. Mostly conditioning type stuff for track though.

Jump Rope-(all sets near max speed)
Regular- 3 sets of 1:00
Right Foot- 3 sets 45 seconds
Left Foot- 3 sets 45 seconds
Running in place in rope- 3 sets 1:15
Backwards- 2 sets 30 seconds

Core Workout- All ten medicine ball stations.

Box Jumps-
2 sets of 15 on a medium height box.
6 sets of 5 on a high box.

Stretched.

schmitty199
03-04-2009, 09:35 PM
Tuesday rode the stationary bike for awhile, messed around and played a whole bunch of indoor soccer, must still be out of shape because I got tired as hell. Wrestled for awhile in the wrestling room.. mostly messing around.

Today-

Lunges- 3 x 10 with 40's

ATG Squats- 8 x 225 8 x 315 6 x 345 4 x 370

Glute Ham- Holding 25 pound plate- x 10 x 8 x 7

Ab Workout- All ten medicine ball stations

Stretttccchhhheeeeeddd!!!

slashkills
03-05-2009, 06:17 AM
you have some great stuff in here. Keep it up!

schmitty199
03-09-2009, 05:24 PM
Thanks dude!

Been slacking getting the workouts up again, but here's todays.

Pullups- x 10, 8, 6, 5, 4, 4, 3. Last 3 sets were all from a dead hang. (Pullups not my strong suit)

Incline Bench- 8 x 135, 185, 185, 6 x 195. Shouldar popped out of place on the first set of 185 right after I took it off the rack, rested a few minutes and it was fine. Hurt like a B for a little bit but not a big deal, it's happened before.

Ab Workout- All ten stations. The biggest difference im noticing from these might actually be in my delts, their exploding since I started this.

Weather was crappy, so ran a mile on the treadmil then did some jumps and other random cardio work.

jed
03-09-2009, 05:56 PM
your delts are seriously getting bigger from that?? god damnit, i might have to start doing it...

schmitty199
03-11-2009, 09:07 PM
your delts are seriously getting bigger from that?? god damnit, i might have to start doing it...

Oh yeah, some of the exercises involve holding the ball straight out from your body and doing the exercise from that position, which just blasts the delts.

A whole lot of running and stairs before weights.

Push Press- 3 x 135, 155, 185, 205, 210

Military Press- 5 x 115, 135, 135, 135

Ab Workout- All ten stations

Pullups- 3 x 5

Some more random core work.

schmitty199
03-24-2009, 05:50 PM
Havent gotten around to updating this during track much.. but heres todays workout after practice.

Push Press- 3 x 155, 185, 185, 205, 215

DB Shoulder Shrugs- 3 x 12

Military Press- 4 x 5 with 115

5 Medicine ball ab stations.. ran out of time to lift so just got those done.

Body Weight- 193

Weight wise im just trying to stay above 190 for the season, if I lose three, gain a couple, either way not a big deal. Just dont want to lose to much because id like to report to football camp this fall at a solid 200, assuming ill lose 5-10 in the death that is college football camp haha. My Sophomore year I put like 8 lbs on during track season, so who knows what will happen with that.

schmitty199
03-26-2009, 06:51 PM
Wednesday after Practice-

Incline- 5 x 135, 185, 205, 215

Pullups- 8, 6, 5, 5, 3

Dips- 2 x 10

OH Squats- 2 x 5 with 105

Lunges- 2 x 10 with 40's

Curls- 3 x 10

6 Medicine Ball Ab Stations.

Today- Was one of the toughest practices of the year, so just decided to do one lift since my whole body just felt dead.

Power Clean- 3 x 135, 185, 205, 205, 220

Have done cleans maybe 2 or 3 since football season, and id guess a month ago when I tried some the 3 x 205 was a struggle. Now after im dead tired after track practice 220 was pretty solid.. tough, but the reps were all pretty solid. Ever since tracks started it seems like my lifts are skyrocketing, seems like tracks broken me out of my plateau somehow.. thinking it could be the ridiculous amount of core work im doing daily both in practice and with the medicine ball routine.

Sensei
04-05-2009, 12:58 PM
Schmitty,

If your coaches are interested in implementing kettlebells into your existing strength program at the high school, let me know. I could probably make some time during the summer to visit with them if they are interested.

Where will you go to school next year?

schmitty199
05-14-2009, 08:31 PM
Schmitty,

If your coaches are interested in implementing kettlebells into your existing strength program at the high school, let me know. I could probably make some time during the summer to visit with them if they are interested.

Where will you go to school next year?

Ahh thanks for the offer, but my high school coach was kind of a prick, dont really care what kind of program he has them do anymore.

Im going to Simpson College which is just south of Des Moines, Iowa. It's a private school and it's only D3 ball, but the oppourtunity for a top notch education and Simpson having some of the best internship oppourtunities around really appealed to me. If I put the necessary work in this summer, I should be able to start or get some solid playing time as a freshman, decided id rather just play four years of football regardless of what level it is then sit on the bench for 3 or 4 and maybe get a chance senior year.

schmitty199
05-26-2009, 03:25 PM
First day of Summer workouts today. It'll definetly be nice to be able to get in the weight room more then once or twice a week now that tracks over. A summer bulk stays today, **** beach bodies I need to pack some more muscle on my frame to handle the college hits next year. Weight wise im sitting at 191 right now, hoping to hit 200 by july 4th, I think it's pretty doable. After that ill see how I feel and either stay there or possibly try for a little more before the season starts.

A whole bunch of running ahead of me this summer, conditioning/speed workouts 4 to 5 days a week so I can hopefully stay in top shape throughout my bulk.

Todays workout-

Warmup and dynamic stretches. 2 laps.

Elbow Bridges(abs)- 3 x 30 seconds supersetted with line-jumps 3 x 20 seconds

5 20 yard sprints.
4 40 yard sprints.

Hang Clean- 4 x 135, 150, 155. 7 x 165 7 x 165. These were pretty easy, but just following the sheet to a tee right now.

Speed Squats- 5 x 3 with 225

Incline Bench- 8 x 135, 150, 160. 3 seconds on the way down, pause at bottom, explode up. Again just following the specifics of the coaches program..

Walking DB Lunges with 35's. 3 x 10

Bench DB Rows with 45's- 3 x 10

Lateral DB Raises- 3 x 8

Would push some of the percentages a little higher because the weights were fairly easy for me, but been sick the last couple days and didnt feel the hottest today, so just took it kinda easy..

schmitty199
07-01-2009, 11:50 PM
This week calls for sort of a max out week.. similair to usual build up sets then rep 92 percent of max for as many as possible.

Hang Clean- 205 x 4 (Cleans have always been a little weak)

Squat- 415 x 7. Definetly wasnt to upset with this. According to an online max calculator I should be somewhat close to 500.

Bench tomorrow or the next day.

schmitty199
03-10-2010, 08:52 AM
Havent updated this in months... but here it goes.

Lost a lot of strength in body weight during the season, but making definite strides in our offseason program.

Body Weight- 205

Bench- Calculated max of 295
Squat- Calculated max of 475
Should of bumped the weight up on squats quite a bit, did 375 for 8(the max amount you can attempt) and the last rep was as easy as the first one) Probably good for over 500.
Hang Cleans to be done friday. Likley in the 250 range.

jed
03-11-2010, 09:30 PM
start postin ur football workouts in here

schmitty199
03-12-2010, 09:28 AM
start postin ur football workouts in here

Maxed out on hang clean at 226 for 6 reps. Calculated max of like 265 I think. Pumped with how my cleans are improving, my goals to hit 300 by the end of the the school year.


Alright I can start putting them in when we start the next training cycle..

Basically we start with the main lift for the day. Bench Monday, Squat Wednesday, Hang Clean Friday.
Usually about 6 warmup sets. 3 working sets. Most weeks there's a tempo on every lift.(except cleans obviously) Sometimes 3-5 seconds down, 1 second pause at the bottom, and up. Sometimes hold a squat at parralell for 3-5 seconds then up, just depends. Followed by 6 accessory lifts which vary. Usually have a similair tempo as well.

Optional auxillary days on tuesday thursday and saturday. Usually just do tuesday and thursday.

schmitty199
05-12-2010, 03:37 PM
Workouts are going well. Sitting at about 202 and feel as fast and explosive as ever. Olympic lifts are shooting through the roof.

Hit 250 for 6 on power clean easily, could of knocked out another 3 probably but we dont go above 6 on rep outs for clean. Max probably a little above 300.

Hit 286 on jerk for one smooth solid rep.

Bench isnt so good, PR lately 265 for 3.

Squat to be tested friday.

schmitty199
05-14-2010, 09:52 AM
Did squats today. Repped out my last work set at 425 for 7 reps. Felt pretty good, definitely the highest my squats ever been. Max Calculator says about 515.

schmitty199
05-23-2010, 05:09 PM
First day of summer workouts today. Little hungover and it was ridiculously hot and humid in the weightroom today, it was like everything was covered in a layer of slime, solid workout though.

Bench- 10 x 135 8 x 155 5 x 185 3 x 205 3 x 225 2 x 245 2 x 265 1 x 275

Hang Clean- 5 x 135 5 x 185 3 x 215 3 x 235 3 x 255 3 x 265

I could of squeezed out more on the last set of hang clean I think... but the floor was so slick from the humidity I hit a wet spot and slipped and fell. Just happy I was able to fall to a knee and the weight didnt fall on me. That'd be a ****ty way to get hurt.

Bent over BB Row- 12 x 135 10 x 155 8 x 175
Glute Ham- 12, 10, 8 with 35 pound plate.
BB Military Press- 12, 10, 8 with 125.
Pullups- 12, 10, 8

The last 4 lifts all had tempos, 3 seconds on the way down and explode up.

schmitty199
05-25-2010, 07:24 PM
Did some bis tris and abs yesterday and ran.. nothing post worthy haha.

Todays lift:

Another long hot day at work, pretty tired for the lift but pretty decent day.

Hang Clean- 5 x 135 5 x 155 3 x 195 2 x 215 2 x 225 2 x 235 1 x 245 1 x 265. Tried to hit 275 and just couldnt quite get it. Hit 265 x 2 for one final set after.

Snatch from hang: 3 x 115, 135, 135, 155, 155. The last rep on the last set was pretty sloppy, olympic lifts are tiring.

BB lunges: 3 x 8 with 225

Bent over BB Rows: 12 x 135, 12 x 155, 8 x 165

Good Mornings: 12 x 135 10 x 155 8 x 155

Weighted Pushups: 12 x 90, 10 x 90 8 x 90

Agility drills afterwards.

schmitty199
06-08-2010, 07:42 PM
Todays workout..

Lots of warmups, jumps, footwork, and sprints before weights.

Squats- 8 x 135 5 x 225 3 x 315, 335, 355, 375. The last four sets were 4 seconds down, one second holding below paralell, then explode up. Good workout but not overly hard..

Snatch from Hang- 5 x 135 3 x 145 3 x 155 3 x 155 3 x 165

Weighted pushups- 2 plates x 12, 10, 8

Back Extensions- 25 lbs x 12, 10, 8

Bent Over Row- 12 x 155 10 x 175 8 x 200

Military Press- 12 x 125 10 x 135 8 x 140