Thursday, December 22, 2011
XLR8
Tuesday night was XLR8 Night! One of my favorite nights of the week. It is usually an hour and a half of totally intensity. I know the things I am working on with Mike are going to really make a huge difference in my performance on the field. I usually get a few days a week to then apply it to football, in the mornings with Brandon. I really would love to be going twice a week, but our schedules just do not allow it. So we definitely make the most of the time we spend with with Mike. Everything is really starting to come together for sprinting. I am finally feeling my stride, and how to keep my body in position for maximum stride length. One thing I have to work on is relaxing while i'm running. Mike noticed I clench my teeth, and tense my neck while really pushing it, so I really need to relax. Something I will now be conscious of.
Wednesday morning was another route day for Brandon and I. I ended up having some issues with my lower legs, (not so much my calves) cramping up. I'm thinking it was from the 1 legged jumps we were doing at Mikes. I still felt it last night during our leg workout. So we started with the leg press, because both squat racks were occupied. It was a nice warm-up before doing squats. Finally the squat rack opened up, but my legs were not feeling it. 225 and 275 went really well, but 315 felt super heavy last night. I still got 5 or 6 in, but my form was something to be desired. I honestly probably shouldn't have lifted last night, but I had to push it, and try. We finished up with dead lifts, and I just stayed at 135, but did 20 reps per set, and we did 3 sets.
It has been a great couple of days here, before Xmas. I am planning on not lifting at all next week, just to finally take a break after 3 months straight of giving it. I still plan on doing my skills, sprinting, an cardio work, but no weights. We will see if I can stick with that.
Wednesday morning was another route day for Brandon and I. I ended up having some issues with my lower legs, (not so much my calves) cramping up. I'm thinking it was from the 1 legged jumps we were doing at Mikes. I still felt it last night during our leg workout. So we started with the leg press, because both squat racks were occupied. It was a nice warm-up before doing squats. Finally the squat rack opened up, but my legs were not feeling it. 225 and 275 went really well, but 315 felt super heavy last night. I still got 5 or 6 in, but my form was something to be desired. I honestly probably shouldn't have lifted last night, but I had to push it, and try. We finished up with dead lifts, and I just stayed at 135, but did 20 reps per set, and we did 3 sets.
It has been a great couple of days here, before Xmas. I am planning on not lifting at all next week, just to finally take a break after 3 months straight of giving it. I still plan on doing my skills, sprinting, an cardio work, but no weights. We will see if I can stick with that.
Tuesday, December 20, 2011
Chest and routes
Last night was chest night. We took a little step back last night in our progress. I'm not sure what was up, but both Hoss and I struggled a little bit with the weight. I finished @ 265 for one rep on the bench, and attempted 280, after being able to do 275 last week, but failed. I did start to move it, but just couldn't get it past the pinch point.
Next we moved on to dips. I finished up @ 90lbs, and it was a struggle on every set. Especially @ 70lbs. I'm not really sure what was up with last night, but the strength I normally have just wasn't there. Same with incline bench. I finished @ 225 for one rep, but 185 was a struggle.
This morning Brandon and I worked on routes again. Another great day, except for the few deep ones I dropped. I am finding myself over running some of the passes. Once I get it in my head that I need to speed up to catch up with a pass, I end up over running the ball. So I really need to keep that in mind when fielding those deep passes. It's funny, I probably caught about 50 or 60 passes today, but the 2 balls I dropped are consuming me. I just don't want it to be a big play in a game that hits the ground. I guess that's the beauty of the game, no matter how good you think you are, or are getting, you still always have room for improvement. There is plenty of room for improvement with my route running. I round off a lot of my routes. I'm finding that my momentum is carrying me past where I want to go, no matter what my mind keeps telling my body to do. I need more core strength, so that is something that we will be working on harder here on out. Next will be to get some coverage in front of me, and I think playing flag this winter will help with that. I just wish there were more hours in the day so that I can get more practice time in. I know I can get better, and I want to do everything I possibly can to get to that point.
Next we moved on to dips. I finished up @ 90lbs, and it was a struggle on every set. Especially @ 70lbs. I'm not really sure what was up with last night, but the strength I normally have just wasn't there. Same with incline bench. I finished @ 225 for one rep, but 185 was a struggle.
This morning Brandon and I worked on routes again. Another great day, except for the few deep ones I dropped. I am finding myself over running some of the passes. Once I get it in my head that I need to speed up to catch up with a pass, I end up over running the ball. So I really need to keep that in mind when fielding those deep passes. It's funny, I probably caught about 50 or 60 passes today, but the 2 balls I dropped are consuming me. I just don't want it to be a big play in a game that hits the ground. I guess that's the beauty of the game, no matter how good you think you are, or are getting, you still always have room for improvement. There is plenty of room for improvement with my route running. I round off a lot of my routes. I'm finding that my momentum is carrying me past where I want to go, no matter what my mind keeps telling my body to do. I need more core strength, so that is something that we will be working on harder here on out. Next will be to get some coverage in front of me, and I think playing flag this winter will help with that. I just wish there were more hours in the day so that I can get more practice time in. I know I can get better, and I want to do everything I possibly can to get to that point.
Sunday, December 18, 2011
Friday night legs
Friday ended up being a great workout, and I know that to be true, because I am still feeling the effects from it. My hamstrings are just pissed at me right now. I started with the standard Squat, but Steve had not arrived yet, so I ended up starting on my own. Another guy came over, and asked if he could work in with me, so we worked through our first few sets relatively quickly, all the way to 335. What I wasn't prepared for was working back to 225 and reppin out. It was amazing how deep I could get on my squats at 225. I think that ultimately burnt my legs.
Next I jumped to Bulgarian split squats on the ground squat machine. It was such a great burn, and my quads, glutes, and hammies were on fire. Finally we moved to straight leg dead lifts, which did my legs in good for the night (and the weekend). I have to say it was a great leg workout, and I am ready to try 365 on squats.
Saturday Hos and I met at the Y around noon to do our shoulder workout. We started with clean and press, and both of us ended @ 155. I think that from 135, we are going to start doing 5lb increments, instead of 20. Progress has been a little slower on clean and press, and I believe it is because of the lack of reps at the higher end our of sets.
We then moved to upright rows. I finished my sets @ 125. Next i moved to Military press. This went really well for me. I started @ 45, and finished @ 60's.
Finally we finished with shrugs on the ground squat machine, and finished @ 5 plates on each side. Shoulder workout really well, and I am happy with last weeks workout. This next week will be a lot more intense.
Next I jumped to Bulgarian split squats on the ground squat machine. It was such a great burn, and my quads, glutes, and hammies were on fire. Finally we moved to straight leg dead lifts, which did my legs in good for the night (and the weekend). I have to say it was a great leg workout, and I am ready to try 365 on squats.
Saturday Hos and I met at the Y around noon to do our shoulder workout. We started with clean and press, and both of us ended @ 155. I think that from 135, we are going to start doing 5lb increments, instead of 20. Progress has been a little slower on clean and press, and I believe it is because of the lack of reps at the higher end our of sets.
We then moved to upright rows. I finished my sets @ 125. Next i moved to Military press. This went really well for me. I started @ 45, and finished @ 60's.
Finally we finished with shrugs on the ground squat machine, and finished @ 5 plates on each side. Shoulder workout really well, and I am happy with last weeks workout. This next week will be a lot more intense.
Friday, December 16, 2011
Routes
This morning Brandon I went in to run routes, once again. It was another great start to the day. I have started working on YAC in the last couple of sessions. Also Brandon and I talked about better ways to run routes, and what to do after the catch has been made. I'm looking forward to purchasing my helmet so that I can start doing these drills with a helmet on. I'm also thinking of getting a weighted vest so simulate the pad weight.
I'm also looking at getting my shoulder pads as well so that I can work on these routes with both helmet and shoulder pads on. Catch the ball with both your helmet and shoulder pads on is a completely different story, and I want to get as much work with them on as I possibly can.
I'm also looking at getting my shoulder pads as well so that I can work on these routes with both helmet and shoulder pads on. Catch the ball with both your helmet and shoulder pads on is a completely different story, and I want to get as much work with them on as I possibly can.
Wednesday, December 14, 2011
Evening training session
After waking up this morning, and still feeling last night's workout, I decided to not go bike for an hour. I took the opportunity to get another hour so of sleep, and then come back stronger on Thursday morning.
This evening I hit the gym right after work, but tonight I was flying solo. My workout partner was a little under the weather, and didn't really want to push it. So I attack my back tonight. I started with my usual pull-ups. I was able to do 13 with body weight, and then 10 with 25lbs, 3 with 35lbs, and 2 with 45lbs.
I then jump over to bent over rows. I again ended @ 225 4x. Using the straps for these has also made a difference. I had a issue with holding 225 (or more) for any extended period of time, so I believe the straps give me a few extra reps.
I immediately went to shrugs @ 315, 3 sets, as many as I could do each set. Next was some straight bar bicep curls. 10 @ 65, 6 @ 85, 3 @ 105.
Deadlifts were next on the agenda. I ended my deadlift sets at 245 5 times. Next leg day I will go up to 265 on dead-lifts.
Finally I went to the preacher bench to do reverse curls. This is always a great way for me to burn out my biceps, plus it works my forearms a bit.
That was pretty much my night, i'm now ready to make my dinner, and then crash on the couch.
This evening I hit the gym right after work, but tonight I was flying solo. My workout partner was a little under the weather, and didn't really want to push it. So I attack my back tonight. I started with my usual pull-ups. I was able to do 13 with body weight, and then 10 with 25lbs, 3 with 35lbs, and 2 with 45lbs.
I then jump over to bent over rows. I again ended @ 225 4x. Using the straps for these has also made a difference. I had a issue with holding 225 (or more) for any extended period of time, so I believe the straps give me a few extra reps.
I immediately went to shrugs @ 315, 3 sets, as many as I could do each set. Next was some straight bar bicep curls. 10 @ 65, 6 @ 85, 3 @ 105.
Deadlifts were next on the agenda. I ended my deadlift sets at 245 5 times. Next leg day I will go up to 265 on dead-lifts.
Finally I went to the preacher bench to do reverse curls. This is always a great way for me to burn out my biceps, plus it works my forearms a bit.
That was pretty much my night, i'm now ready to make my dinner, and then crash on the couch.
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