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.
Xlr8 training
Last night Brandon and I went to sprint training with Mike Draheim at XLR8 Sports Training. Because we hadn't been able to go for a couple weeks, I figured he would work us back in gradually, that wasn't the case at all. Sprinting went really well, I wasn't all that fatigued, but I do sweat like a mad man. I really got taxed when we switched to the agility portion of the training. Using bands anchored to the floor really made it difficult, but when we removed them, and went back to doing agility without them, I couldn't believe how light on my feet I actually was. The agility stuff is something I am going to be able to do in my garage after Xmas. I am building a whole 300 workout station in my garage so that I can do that test every few weeks. It will also be setup for doing all kinds of agility training.
Finally, last night we finished with abs. I have to admit, by the second set of our abs, I was absolutely gassed. That is another thing I will be focusing on every other workout. Needless to say, I we had an awesome workout last night, and I am really feeling it in my calves and hamstrings today. I look forward to our next session.
Finally, last night we finished with abs. I have to admit, by the second set of our abs, I was absolutely gassed. That is another thing I will be focusing on every other workout. Needless to say, I we had an awesome workout last night, and I am really feeling it in my calves and hamstrings today. I look forward to our next session.
Tuesday, December 13, 2011
Progress on the bench
Last night was another great workout. Steve and I met at the gym @ 4, and got started right away. We started on the flat bench, where I started my sets @ 205 for 10, 225 for 7, 245 for 3, 265 for 1, and 275 for 1. Which again, is another 5lb increase from last week.
Next we moved on to dips. I started @ 25lbs 10x, 45lbs 10x, 70lbs 8x, 90lbs 4x, 100lbs 3x.
We finished up with incline bench. 135 10x, 155 8x, 175 6x, 185 5x, 205 3x, and 225 1x.
Every exercise went up in weight this week. After 2 weeks of not increasing on the incline bench in weight, was finally able to do 225. I am pretty happy at my current progress, and my goals are in sight. 315 1x, and 225 10x on the flat bench.
This morning, Brandon and I ran routes again. We have really got that workout down. We have started lining up, and running routes, instead of just running around the field throwing to each other. In's, out's, posts, corner, flies, hitches, and anything else you can come up with. We have really progressed in this area, and our confidence in our hands is increasing every time we do it.
Next we moved on to dips. I started @ 25lbs 10x, 45lbs 10x, 70lbs 8x, 90lbs 4x, 100lbs 3x.
We finished up with incline bench. 135 10x, 155 8x, 175 6x, 185 5x, 205 3x, and 225 1x.
Every exercise went up in weight this week. After 2 weeks of not increasing on the incline bench in weight, was finally able to do 225. I am pretty happy at my current progress, and my goals are in sight. 315 1x, and 225 10x on the flat bench.
This morning, Brandon and I ran routes again. We have really got that workout down. We have started lining up, and running routes, instead of just running around the field throwing to each other. In's, out's, posts, corner, flies, hitches, and anything else you can come up with. We have really progressed in this area, and our confidence in our hands is increasing every time we do it.
Monday, December 12, 2011
Officially registered....
So last night I officially registered to play semi-pro football with the Outagamie Outlaws next fall. I really have to keep working hard and start getting ready for the season. I wish there was a way to simulate the contact before the season starts, I haven't wore pads for a very long time.
I cannot really explain how i'm feeling right now. Very excited, really nervous. I know all of this hard work will pay off once I hit the field though.
This morning Brandon and I went to run some routes. Again, he looked really good catching the ball. His hands get better and better every single time we go out there. I won't lie, I made some really good catches as well, so I think my skills are coming along pretty good. I'd like to get a heck of a lot better, and more confidence in myself. So, we will keep at it all the way through the winter, spring, summer, and then into the season. B & I will both be ready for our seasons.
I cannot really explain how i'm feeling right now. Very excited, really nervous. I know all of this hard work will pay off once I hit the field though.
This morning Brandon and I went to run some routes. Again, he looked really good catching the ball. His hands get better and better every single time we go out there. I won't lie, I made some really good catches as well, so I think my skills are coming along pretty good. I'd like to get a heck of a lot better, and more confidence in myself. So, we will keep at it all the way through the winter, spring, summer, and then into the season. B & I will both be ready for our seasons.
Friday, December 9, 2011
Another great Leg workout
I had Liam's holiday concert at 6:30 last night, so I had to hurry out of work at 3:30, to get home, change into my gym clothes, and rush off to the gym to get a leg workout in before heading to the show. I beat Steve there, and so I jumped on doing jump squats right away. I did 1 set @ 135, 2 @ 155, and finished @ 175. I know i'm barely getting off the ground @ 175, but it is still benefiting me greatly.
Next I moved on to straight leg dead lifts. I can do a lot more weight than I thought with my hamstrings, so I can really push it the next leg workout. I finished @ 185, but could have probably done 3 or 4 reps @ 225. I will definitely try next time. Steve got there in time to start doing squats. By now, I am a little fatigued going into this exercise, but I'm ok. I started @ 225, and finished @ 315 for 5 reps. I know last week I went to 335, and I should have done one more set, but I started running short on time, and I wanted to get deadlifts in.
Deadlifts went well. We used straps once we got to 225, and it made a huge difference. I was able to do 8 reps @ 225, and 6 reps @ 245, so really, it is time to start pushing the weight higher on deadlifts.
Next I moved on to straight leg dead lifts. I can do a lot more weight than I thought with my hamstrings, so I can really push it the next leg workout. I finished @ 185, but could have probably done 3 or 4 reps @ 225. I will definitely try next time. Steve got there in time to start doing squats. By now, I am a little fatigued going into this exercise, but I'm ok. I started @ 225, and finished @ 315 for 5 reps. I know last week I went to 335, and I should have done one more set, but I started running short on time, and I wanted to get deadlifts in.
Deadlifts went well. We used straps once we got to 225, and it made a huge difference. I was able to do 8 reps @ 225, and 6 reps @ 245, so really, it is time to start pushing the weight higher on deadlifts.
Great Quote
"Accept responsibility for your life. Know that it is you who will get you where you want to go, no one else." - Les Brown
Thursday, December 8, 2011
Chest day
I was very happy with how our chest workout went yesterday! We started with flat bench. I did 10 @ 185, 8 @ 205, 7 @ 225, 2 @ 245, but I did manage to go up in weight again, I did 1 @ 270!
Next we went to dips, which also went really well. I started with 12 @ 25, 10 @ 45, 6 @ 70, and then 4 @ 90. I am happy to see my strength consistently going up. It fires me up for the next time. A couple goals, in terms of my chest, when I started were, 1 to do 225 10x, and be able to do 315 at least once. I think that I am well on my way to achieving both of those goals before tryouts in April.
Finally, we finished with incline bench. I pretty much stayed right where I was last week. I tried 225 at the end, but was unable to push it again. Next week i'll build up to it more, and not go from 185 to 225, I'll throw a set of 205 in, and then give it a shot.
Next we went to dips, which also went really well. I started with 12 @ 25, 10 @ 45, 6 @ 70, and then 4 @ 90. I am happy to see my strength consistently going up. It fires me up for the next time. A couple goals, in terms of my chest, when I started were, 1 to do 225 10x, and be able to do 315 at least once. I think that I am well on my way to achieving both of those goals before tryouts in April.
Finally, we finished with incline bench. I pretty much stayed right where I was last week. I tried 225 at the end, but was unable to push it again. Next week i'll build up to it more, and not go from 185 to 225, I'll throw a set of 205 in, and then give it a shot.
Tuesday, December 6, 2011
Quick Shoulder workout
Last night, Steve and I couldn't find a time for both of us to meet at the gym, so I am saving our chest workout for tonight. I did end up going to the Y to do a shoulder workout, especially since i figured I had 3 or 4 days before i'd hit them directly again. I started with clean and presses. I just did 4 sets @ 135, 6 reps each. I know it was because of lack of sleep from the night before, and poor diet throughout the day, but I was pretty gassed after them. Next I moved to upright rows. This exercise went relatively well. I ended up finishing @ 105 for 4 reps. Which is a high for me. I'm looking forward to the day where i'm doing 135, and beyond. I then moved to shrugs on the ground squat machine. I finished my final set with 4 plates (each side), which equates to 360, but I don't know how much weight it compares to with a dumbbell.
Finally I hit the military press, and since I was already at 9:15, and the Y closes at 9:30, I just did 3 sets, ended up @ 55lbs for 6 reps.
I'm really looking forward to chest night, and hopefully I didn't hit my shoulders too hard, especially since I did not get to sleep again, because of work. Was up till 1, then again at 3am to validate some changes, and then out of bed by 3:30 to roll in to work to validate the rest of them. It should be a good day :-/.
Finally I hit the military press, and since I was already at 9:15, and the Y closes at 9:30, I just did 3 sets, ended up @ 55lbs for 6 reps.
I'm really looking forward to chest night, and hopefully I didn't hit my shoulders too hard, especially since I did not get to sleep again, because of work. Was up till 1, then again at 3am to validate some changes, and then out of bed by 3:30 to roll in to work to validate the rest of them. It should be a good day :-/.
Sunday, December 4, 2011
Pull-ups are coming along
I headed to the Y around 2pm today to work on my back. I started with my normal pull-ups. I should have started with power cleans, but I went right to the pull-ups. I started with a dozen with my body weight. The next 5 came with 10lbs, 6 @ 25lbs, and then finally 3 @ 35lbs.
Next I went to bent over rows. I started @ 135lbs, and finished @ 215lbs for 3 reps. My final back exercise was dead-lifts. Started with 135lbs and finished @ 245lbs.
My final couple exercises were with my biceps. I started with straight bar curls @ 65lbs, and finished with 115lbs x 2 reps. Finally, I finished with reverse preacher curls, I did 4 sets, starting @ 25lbs, and finishing @ 65lbs.
Next I went to bent over rows. I started @ 135lbs, and finished @ 215lbs for 3 reps. My final back exercise was dead-lifts. Started with 135lbs and finished @ 245lbs.
My final couple exercises were with my biceps. I started with straight bar curls @ 65lbs, and finished with 115lbs x 2 reps. Finally, I finished with reverse preacher curls, I did 4 sets, starting @ 25lbs, and finishing @ 65lbs.
Friday, December 2, 2011
Soreness
I'm really not sure what is going on, but I was beyond sore last night, trying to do my shoulder workout. My wrists, forearms, elbow joints, all the way to my front delts. It all just ached something fierce, like I had just worked them out the day before, or something like that. We did manage to get a full workout in, but this was the first time, since I started working out again, that I felt so sore. Maybe I need a couple days off? I'm not sure I have that luxury at this point, but I am going to have to keep close tabs on it.
This morning I went to the Y to bike again. Today went a little better than yesterday, so i'll let the stats speak for themselves. I'm feeling kind of tired right now, but that just comes with the territory. I do have to get a back workout in this weekend, but not sure if i'm going to do it Saturday or Sunday.
This morning I went to the Y to bike again. Today went a little better than yesterday, so i'll let the stats speak for themselves. I'm feeling kind of tired right now, but that just comes with the territory. I do have to get a back workout in this weekend, but not sure if i'm going to do it Saturday or Sunday.
Thursday, December 1, 2011
Biking
This morning I got up to go and do some biking at the Y. I got a good hour long bike ride in. I felt good afterwards, so that was good, especially after the disaster of a workout from yesterday. Oh well, I realize there are going to be setbacks from time to time. I'm not going to get too down about it.
Subscribe to:
Comments (Atom)