It sucks not having a gym, get creative, do difference kinds of push ups at vary tempos, lunges, pistal squats, hand stand push ups, walking stands, find some where to do pull ups, work on mobility, find a hill to do sprints on. You can still do a lot even if you don’t have much
So after feeling sorry for my self for a few hours I decided to really look at my options. If I can get it to work I have a school weightroom that I can use as much as I want to. They have power racks, barbells, weights, chains and Bands. I’ll just take this time to get as strong as possible overall.
Sorry to hear that man! Could you get uber?
Barbells and power racks is all you need to get strong af. It’s not strongman stuff but be creative. Heck sandbags and stuff like that are really cheap to buy and fill in yourself. You can get possibly free empty kegs from pubs too.
3/13/18- Upper Body
Warm-up
Foam Rolling my lats and working on my T-spine Mobility
Band Pull-aparts x3x25
Push-up and Pull-up Iso Holds x3x15sec Each
Box Push-ups- A few bumper plates off the ground x3x5
Push-ups with band around back- x17
Close-grip Pause Bench
Bar x20
95lbs/43kg x5
115lbs/52kg x5
135lbs/62kg x5
145lbs/64kg x3
155lbs/70kg x1
165lbs/75kg x1
175lbs/79kg x1 (PR BABY)
125lbs/56kg x11
95lbs x3x3 (Speed)
Seated Overhead Press
Bar x15
95lbs/43kg + 30lbs/13kg of chains x6
115lbs/52kg +30lbs/13kg of chains x6
135lbs/62kg +30lbs/13kg of chains x2x6
(Triceps were absolutely gone after this)
Assistance Giant Set
Chest Supported DB Rows- x3x8
Band Assisted Pull-ups- x3x6
Band Face-pulls x3x15
Bonus Prowler Work
Sprint Challenge with my Workout Partner (I WON)
Last man Standing 20yd/18m Sprints
3/15/18- Everything
So every once in a while I go to my friends house who has an entire strongman garage gym and we hang out and workout for 3-5 hours doing as much as we can/want.
Deadlifts (First time using a Texas DL Bar it was pretty good)
155lbs/70kg x10
205lbs/93kg x8
245lbs/111kg x8
295lbs/133kg x5
315lbs/142kg x3
335lbs/152kg x3
345lbs/156kg x1
355lbs/161kg x1
365lbs/165kg x1 (Stopped here but I had a good bit more in the tank)
255lbs/115kg x13 (Matched my buddy on reps even though he has a 425lbs/192kg Deadlift)
Log Clean & Press
Empty Log x5 (One Motion)
130lbs/59kg x5
150lbs/68kg x3
160lbs/72kg x3
170lbs/77kg x1
180lbs/81kg x.75 (Clean took so much of my soul from me that I mentally didn’t have the
130lbs x9 ------------lockout…)
Ukrainian Deadlifts (First time doing these)
100lbs/45kg x5
145lbs/65kg x5
165lbs/74kg x5
175lbs/79kg x11
If you ever want to light up your entire posterior chain give these a try
Axle Paused Bench
95lbs/43kg x10
115lbs/52kg x10
135lbs/62kg x10
155lbs/70kg x5
165lbs/74kg x3
175lbs/79kg x1
185lbs/84kg x1 (This one was a hell of a grinder)
Some ludicrous amount of barbell and dumbbell rows
Top set barbell- 185lbs x7
DB Rows- 95lbs: Left Arm x13/Right Arm x15
DB Chest supported- 45lbs x8
Push-ups
x25
x20
x15
x10
x5
Total: 75
This day is a therapy/fun day where we go HAM on everything we can
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3/19/18- Lower Body & Speed Bench
Cleans (Hang Clean + 2 Full Cleans = 3 )
135lbs/62kg- x3
155lbs-/70kg x3
165lbs-/75kg x3x3
Paused Romanian Deadlifts (3ct Pause)
175lbs/80kg x5
185lbs/84kg x5
205lbs/93kg x3
225lbs/102kg x3
235lbs/106kg x6x3
Back Squats (Getting back into Powerlifting type squats instead of OLY Style Squats)
135lbs/62kg x10
185lbs/84kg x10
215lbs/97kg x3
235lbs/106kg x3
245lbs/111kg x3x3
Speed Bench + Recline Rows
Bar x20
115lbs/52kg x3
115lbs/52kg x5x3 +40lbs/18kg of Chains (10 Recline Rows after every set)
3/20/18- Upper Body
Box Push-ups- x2x5
Push-ups W/Med Band- x21
Football Bar Strict Press- (No log so these substitute good for log but they are really hard)
Bar x10
85lbs/38kg x5
105lbs/47kg x5
115lbs/52kg x5
Close-grip Bench- W/5sec Eccentric
Bar x20
115lbs/52kg x8
135lbs/62kg x5
145lbs/65kg x3
155lbs/70kg x3
165lbs/75kg x1
175lbs/79kg x1
135lbs/62kg x8 (Reduced the tempo to 3sec)
Accessory Giant Set
Pull-ups- x3x5
Pendlay Rows-
155lbs/70kg- x2x5
135lbs/61kg- x11
Band Face-pulls- x3x15 (3 Second Pause)
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Thought I’d start putting what I eat on here once or twice a week just to see how consistent I stay with everything.
As of right now I’m dropping Lbs because I got a bit too chubb even for a strength athlete, I’m not counting calories I’m just eating how my body feels and eating as much as I can while still dropping LBS. It has been working really well so far and I’m leaner than I’ve been in a while.
3/20/18- Tuesday
Morning
4 eggs Mixed with about a cup of rice and a Kraft Single thrown on top
1/2 Cup of Oats mixed with a 1/2 Cup of Applesauce with Honey and Cinnamon
Lunch
5-6oz of Ground Venison
1/2 - 3/4 Cup of Rice
Green Beans x A lot
Poured a lil’ bit of beef stock on top to make sure it wasn’t dry
Post Workout
5-6oz of Ground Venison
Some Potato-Halves… With more cheese melted on top (I think I have an addiction issue)
Dinner
A big BBQ Chicken Breast
A few chunks of sweet potato
A side Salad
Snacks
2 Apples with Peanut Butter
A cherry Yogurt Cup
No Idea how many calories, don’t want to math, but It’s pretty similar to Monday except I had 3 cookies with peanut butter on Monday hehehe
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3/22/18- Lower Body
Warm-up
Some Band Pull-aparts
Some rows, RDL’s and Hang Cleans with 135lbs/62kg on the bar.
Deadlifts
135lbs/62kg x10
225lbs/102kg x5
275lbs/124kg x5
295lbs/133kg x5
315lbs/142kg x2 (Program called for this but this was the fastest/easiest 3 plates has moved)
245lbs/111kg x8x3
Front Squats
135lbs x5/61kg
155lbs x5/70kg
165lbs x6/74kg
Assistance Circuit- x3 Rounds (All Barbell weights at 135lbs)
RDL- x8
Barbell Row- x8
Pull-ups- x8
Back Extensions W/35lbs- x8
3/23/18- Upper Body
Warm-up
Band Pull-aparts xA lot
Banded Push-ups xA lot
Recline Rows xA lot
Incline Football Bar Press
Bar x20
95lbs/43kg x5
135lbs/62kg x8, x11, x9
(Max Rep Incline bench F-ing Sucks)
Split Jerks- (Most Miserable Split Jerks I’ve ever done)
Bar x10
95lbs/43kg x5
135lbs/62kg x3
155lbs/70kg x2 (EMOM x10min)
Weighted NG Chin-ups (15lbs/7kg) SS/Chest Supported DB Rows (45lbs/20kg)
3x 2 Weighted NGCU + 3 Bodyweight NGCU/Chest Supported DB Rows x5
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Decided P.E. Class was a lil’ bit too mild for me so I decided to hop into offseason football for my school. Powerlifting/Football Coach seemed pretty stoked that I was coming back to football. So I got extra weightroom work today.
3/26/18
7th Period Football Workout
Deadlifts
135lbs/62kg x5
185lbs/85kg x5
205lbs/93kg x5
245lbs/111kg x3
275lbs/124kg x3
315lbs/142kg x3
(Football doesn’t allow belts, chalk, mixed grip or hook grip so I basically effed my grip and it made my later workout a lot harder and also the workout a lot harder)
Hang Cleans (Said fuck it and went hook grip on these and made sure the coach couldn’t see)
135lbs/62kg x3x6
Front Squats
135lbs/62kg x3x6
Actual Workout for Today
Warm-up
Jump Rope- x100skips
Double Unders- x20
Hang Cleans SS/Weighted Pull-ups x2
135lbs/62kg x1 + Weighted Pull-ups x2
145lbs/65kg x1 + Weighted Pull-ups x2
155lbs/70kg x1 + Weighted Pull-ups x2
165lbs/74kg x1 + Weighted Pull-ups x2
175lbs/79kg x1 + Weighted Pull-ups x2
Weights from here on are Clean Pulls
185lbs/84kg x2 + Weighted Pull-ups x2
195lbs/88kg x2 + Weighted Pull-ups x3
Paused Romanian Deadlifts- 3ct Pause (Had to use straps on these, grip wasn’t having it)
225lbs/102kg x3
235lbs/106kg x3
245lbs/111kg x4x3
Back Squats
135lbs/62kg x5
225lbs/102kg x3
235lbs/106kg x2
245lbs/111kg x2
265lbs/120kg x3x2
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Why not? That seems a little redundant.
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It is very redundant but I’d rather not argue with coach and get the entire football team in trouble lol
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3/27/18
Football Workout today was just some skill work and conditioning
Weight room session today: Upper Body
Warm-up:
Jump Rope x100skips
Band Pull-aparts x A lot
Strict Football Bar Press
Bar x10
95lbs/43kg x3
115lbs/52kg x3
125lbs/56kg x3
(Have hit four with 125lbs/56kg on log strict but that damn football bar is hard as balls)
Paused 2 Board Bench Press W/Chains- ME x1
Bar x20
135lbs/62kg x5
135lbs/62kg + 50lbs/22kg of Chains x3
155lbs/70kg + 50lbs/22kg of Chains x3
165lbs/74kg + 50lbs/22kg of Chains x1
175lbs/79kg + 50lbs/22kg of Chains x1
135lbs/62kg + 50lbs/22kg of Chains x9
115lbs/52kg + 50lbs/22kg of Chains x3x3 (Speed Reps)
Assistance Circuit x3 Rounds
Band Assisted Pull-ups x8
Band Resisted Push-ups x15, x12, x17
DB Rows- 75lbs x8
Band Face-pulls- x15
So here’s a recent discussion I’ve been having with myself.
All my training career I’ve put athletic performance before aesthetic goals. I still abide by this rule, but I recently have been lenient with it. I’ve decided to let my dynamic strength (Sprinting, Jumping, Explosiveness) go further by leaning out and not being so damn fat, I’m sitting at about 178lbs BW. The results aesthetically and athletically have been very rewarding.
Strength wise, since I’m young and I’m probably still getting some little beginner gains, I’ve still been gaining strength. Essentially I’ve been getting Leaner, Faster, Stronger since I’ve started cutting. Strength wise I have noticed that I do not recover quite as quick, which is not surprising for me.
My last “Bulk” was a over the summer. It was in short an effing wreck. I got very fat very quick, I got above average strength gains from it but wasn’t really happy with how fat/out of shape I was.
I don’t plan on even considering another “Bulk” until I reach my goal of 175lbs BW, but 175lbs isn’t far away.
Now for defensive line in American football you need to be pretty balanced in size, strength, speed and agility. Right now for my freshman class I’m ahead of the ball game in Strength and Speed. Which really leaves size and agility to further better. Around highschool size can come in pretty handy because down here in Texas we have some Big ol’ Boys, our smallest Offensive lineman this year weighed 233lbs.
So the question is, do I keep going with my weight cut until I hit 175lbs and then start gradually increasing my calories OR go even lower than 175lbs. I’m not afraid to Increase my calories this time because I somewhat have an idea of what I’m doing. Probably going to do something along the lines of 5/2 for lifters and keep my food choices to the Vertical Diet.
Input on this?
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I would say why not set your goal at 175 pounds and then if you’re still losing weight easy enough (1-2 lbs per week) keep going. on the flip side If you’re starting to plateau then you know it’s a good time to maintain.
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3/29/18
Football Workout was Some more field work for Defensive linemen. Turns out my footwork is only a little bit worse than it was last year. Still felt good though.
Weight Room Workout
Warm-up: Jump Rope x100skips
Double Unders x20
(EMOM x12min)- Alternate Exercise Each Round
Snatch Pull- 135lbs/62kg x2
Weighted Pull-up- 25lbs/11kg x2
Deadlifts
135lbs/62kg x5
225lbs/102kg x5
275lbs/124kg x5
295lbs/133kg x3
315lbs/142kg x1
335lbs/152kg x2
265lbs/120kg x7x3
265lbs/120kg x9
Front Squats
135lbs/62kg x3
145lbs/65kg x3
165lbs/74kg x4
Accessory Circuit x3 Rounds
RDL’s- 155lbs/70kg x8
BB Rows- 155lbs/70kg x8
Chin-ups- x8
Weighted Back Ext. x8
Today’s eating went pretty well, feeling really energetic with the whole vertical diet deal.
Breakfast
4 Eggs
2 Pieces of Toast with PB (No rice Prepared for morning so had to substitute)
Bowl of Oats W/Apple Sauce and Honey
Glass of Orange Juice
Lunch
Sadly Missed Lunch today, left my container in the fridge
Post Workout (Was my Lunch meal)
3/4-1cup of Rice
5-6oz of Ground Beef
Green Beans
Glass of Orange Juice
Dinner
Nice big Hunk of Steak
3/4-1cup of Lemon Rice W/Mixed Vegetables
Some Greek Yogurt W/Fruit
Managed About 1.5 Gallons/ of Water today
4/2/18- Lower Body
Football Workout:
Deadlifts- Completely Naked, No support gear of any kind because football makes weird decisions.
135lbs/62kg x10
225lbs/102kg x5
255lbs/115kg x5
295lbs/133kg x3
325lbs/147kg x4
Hang Cleans x2 + 2 Front Squats-
135lbs/62kg x3x4
Some Core Circuit that was pretty damn hard
Weight-room Workout
Warm-up: Jump Rope x150skips
Double Unders x30 (So close to doing all 30 in a row, got to 23 and then hit my foot 
Hang Cleans-
135lbs/62kg x2
145lbs/65kg x1
155lbs/70kg x1
165lbs/74kg x1
Hang Pulls- SS/Weighted Pull-ups
165lbs/74kg x2 + 2 Weighted Pull-ups
175lbs/79kg x2 + 2 Weighted Pull-ups
185lbs/84kg x2 + 2 Weighted Pull-ups
195lbs/88kg x2 + 2 Weighted Pull-ups
Paused Snatch Grip Deadlift W/Chains- 3ct Pause
205lbs/93kg x3
225lbs/102kg x3 + 60lbs/27kg of Chain Weight @Top of lift
235lbs/106kg x3 +60lbs/27kg of Chain Weight @Top of lift
245lbs/111kg x6x3 +60lbs/27kg of Chain Weight @Top of lift
(Estimated around 305lbs/138kg at top of lift)
Squats
135lbs x10
185lbs x5
205lbs x5
225lbs x4
235lbs x3
255lbs x2
265lbs x1
265lbs x4 (Med-Heavy Band Assisted Squats)
Coach in weightroom got mad at me for doing them and came to my squat rack to scream at me, told me if I wanted to lift in his weight room again I’d better not do anymore “Stupid Shit” like that again. Promptly told him that my program called for it and told him “Piss Off”.
Felt bad because usually I would have been a rational human and asked for a why but post squat rage and 300+lb gorilla man screaming at me basically made me see red. Apologized to the Ape Man before I left weightroom, we talked it out like rational beings and his reasoning behind it was “It was a movement I have not taught the other athletes and I didn’t want them to try it” Understood what he was saying but still thought it was fucking stupid.
3 Likes
4/2/18
Football Workout was some O-Line Drills
Weight-room: Upper Body
Strict Football Bar Press-
105lbs/47kg x5
115lbs/52kg x3
125lbs/56kg x2
Close-grip Bench W/Pause off 2-boards
Bar x20
95lbs/43kg x10
135lbs/62kg x5
155lbs/70kg x3
165lbs/74kg x2
175lbs/79kg x1
185lbs/84kg x1
195lbs/88kg x1
145lbs/65kg x13
115lbs/52kg x3x3 (Speed Reps)
Front Squats
Bar x10
95lbs/43kg x5
115lbs/52kg x5
135lbs/62kg x3
155lbs/70kg x5x5
Accessory Circuit x3 Rounds
Chin-ups x5
Chain Push-ups- x15,13,16
DB Rows- x8
Band Face-pulls- x15
(On last set of DB Rows I decided to challenge my friend to a heavy Dumbbell Row off. Got the 95lbs/43kg DB and I got 30 on the left and 33 on the right. Friend got 23 on the left and 27 on the Right)
4/5/18
Football Workout was Defensive Drills with an emphasis on D-Line so that was fun, also a shit ton of push-ups.
Weight-Room: Lower Body
(EMOM x12min) Alternate Exercises every Round
Round 1: Snatch Pulls- 135lbs/62kg x2
Round 2: Weighted Pull-ups- x2
Deadlifts
135lbs/62kg x10
225lbs/102kg x5
295lbs/133kg x3
315lbs/142kg x1
335lbs/152kg x1
355lbs/161kg x2
295lbs/133kg x6x3
Front Squats
Bar x10
95lbs/43kg x5
135lbs/62kg x3
145lbs/65kg x3
155lbs/70kg x3
165lbs/74kg x3
145lbs/65kg x3x3
Assistance Circuit x3 Rounds
RDL- 165lbs/74kg x8
Barbell Rows- 165lbs/74kg x8
Pull-ups- x8
Weighted Back Ext.- 20kg x8
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When Deadlifting more than once a is supposed to completely wreck your CNS but your Deadlifting 3 Times a week, about to move into squatting 5-6 Times a week, and doing strongman events whenever you can.