CornSprint's Training Log

Training Logs
21

7/2

Felt pretty good today waking up and through the morning…I’m learning to love my high carb days.

Got to the gym and really had to gut out every set. I really feel like I lost something from the diet energy wise.

Squat:225x6 245x6 265x6 265x3 275x1
Leg Extension: 115x8 125x8 135x8 145x8 145x8

On the last set of squats, despite not hitting the one before, I decided I wasn’t going to pussy out and decided to throw some more weight on there and just suck it up and push hard. Went into it and my body just quit the second time in the hole.

RDL: 225x6 225x6 225x6 225x6 225x6
Leg Curl: 100x8 100x8 100x8 100x8 100x8

Foam Rolled

All in all, I think the diet is really hitting my energy level in the gym. It also doesn’t help that I got five hours of sleep last night I’m sure, but I hadn’t felt this bad in a while.

22

7/4

Today was my second day with complexes. No lie, these are BY FAR the most difficult workouts I have done in my entire life. Nothing has ever tired me out quite like these do.

Complex 2: Deadlift/High Pull/Clean and Squat/Military Press/Jump Lunges
Set 1: 135 Set 2: 135 Set 3: 135 (failed halfway through MP’s) Set 4: 115 Set 5: 115

Barbell Rollouts
External Rotations
Landmines
Side Raises (Band)

I cut out the HIIT since I’m now off to haul rocks uphill in a wheelbarrow for the next hour and a half for a rock wall.

23

Oh and my hams, glutes, and quads still hurt so bad from Thursday that I dread sitting down

24

7/6

Deadlift: 10x3 315 (45 second rests)
Pullups: 10x3 +20
Front Squat: 10x3 195
Decline Bench Press: 10x3 205

10 100 yard sprints with 45 second breaks. All sub-15 seconds or had to redo.

Had my cheat meal when I got home after a movie. Eight big chicken tenders and a brownie. Woke up today and instead of feeling nasty like I was expecting I felt fuller, as in my muscles just seemed more robust than before.

25

do you normally do 10x3? or are you going for fat loss?

26

DarrylLicke: I did 10x3 a while ago with some good results but am doing it now just for the fat loss. I’m actually almost at my goal so I’m going to be switching to a more traditional strength building routine next week, although I’m tempted to stick with the 10x3 since results are looking good on all fronts.

7/9

Squat: 265x3 for ten sets
BB Row: 155x3 for two 175x3 for eight
RDL: 245x3 for ten
Military Press: 60x3 for ten

7/10
Prehab work
BB Rollouts: 3x12
Landmines: 35x6 for three
One Arm Deadlift: 95x8 for three

7/13
Deadlift: 325x3 for ten
Pullup: 30x3 for ten
Spassov Squat: 50x6 for four
Decline: 80x3 for ten

7/14
Prehab

7/16
Chest Supported Row: 115x3 for five 125x3 for five
RDL: 250x3 for eight
Incline Bench: 195x3 for eight 185x3 for two
Lunges: 60x6 65x6 70x6 75x6

I haven’t been great about updating since I’m on vacation right now. Sadly the Y around here doesn’t have a squat rack, which has made things difficult. I’m headed up to my girlfriend’s house tomorrow until next Friday, where I have no lifting equipment. I’ll be focusing on my prehab, rehab, and running for the week. My bodyweight is down to 174 upon waking, so I’m feeling okay about my progress.

Once I get back home I have exactly a month before I leave for school and preseason begins, so I’ll be beginning a program I’ve designed to maximize strength and explosive force as well as footwork, agility, and overall speed.

27

7/27

Got a couple bodyweight workouts in at the girlfriend’s house and am back hitting the gym hard now.

Power Clean: 205x3 205x3 205x3 205x3 (3 minute rests)

Front Squat: 205x6 205x6 215x3 135x6 (am trying new grip with 135) (2 minute rests)

Bench Press: 205x6 205x4 195x6 195x6 (2 minute rests)

RDL: 225x8 225x8 225x8 225x8
Dip: 25x8 35x6 25x8 25x8

Leg Press: 180x8 270x8 360x8
Incline DB Bench: 70x8 70x6 65x8

T-Drill for 10 reps
NFL 5-10-5 for 10 reps

Lift went longer than I wanted, I’m looking for 1 hour lifting and 30 of speed.

28

7/28

Pullups: 8 8 8 4
DB Rows: 80x6 80x6 80x6 80x6
Face Pull: 115x10 115x10 115x10
Lateral Raise (strict): 15x10 20x10 20x8

Shoulder Prehab work

Swiss Step Offs: 10 10 10
Renegade Row: 35x10 40x10 40x8
Chopper: 25x10 25x10 25x10
Seated Bicycle: 30s 30s 30s
Rollout: 8 8 8

Box Jumps (24"): 8 8 8
Depth Jumpss (40") 5 8 2
Squat Jumps: 8 8 8

10 yard sprints x 10
20 yard sprints x 10

Energy level was actually pretty low for this workout. The front squats from the day before killed my back so I was already sore heading into this workout. I’m thinking the diet had a major effect too, but I’m down to 173 on waking, so I’m almost to the promised land…

29

[quote]CornSprint wrote:
T-Drill for 10 reps
NFL 5-10-5 for 10 reps
[/quote]

what’s this?

30

Darryl: Those are short sprint/agility drills. A T-Drill is where you have four cones arranged in a T shape, with three at each corner and one at the intersection. You sprint from the bottom to intersection, then shuffle left, right, then sprint back around the intersection to the beginning. The NFL 5-10-5 is also called a three cone drill sometimes, where 3 cones are in a line 5 yards from each other (think V–5–V–5–V). You start at the middle cone, sprint to the end, touch, sprint to the other end, touch, then sprint through the middle cone.

7/30

DB Snatch: 60x3 70x3 80x3 85x3 (had to push up at top)

Deadlift: 315x6 325x6 335x6 315x6

Chest Supported Row: 115x6 90x6 90x6 90x6

Lunges (DB): 65x6 70x6 75x3 (grip gave out, moved to BB) 95x6
Chinups: 8 8 8 6

Good Mornings (first time ever): 45x8 95x8 135x8
Cross Rows: 40x8 40x8 40x8

Jump Rope (hops): 40 50 50 50 50
with
Heavy Carry between (45 lb plate): Overheadx100m at chestx100m at side(x2) 100m

7/31

Decline Bench: 205x8 215x8 225x6 225x4

Calf Press: 100x8 100x8 100x8 100x8

Push Press: 135x4 145x4 165x2 155x4

Shoulder Prehab Work

Swiss Step Offs: 15 10 15
Renegades: 35x10 35x10 35x10
Chopper: 25x15 25x15 18x15
Seated Bicycles: 30s 30s 30s
Rollout: 15 15 15

8/3
Power Clean: 205x3 205x3 210x3 215x2

Bench Press: 205x6 210x6 215x5 215x5 (could’ve had for six, spotter touched it though)

RDL: 235x8 235x8 255x8 255x8
Dips: +25x8 +35x8 +45x8

Back Squat (rack was tied up): 225x3 245x6 255x6 275x3

8/4

Barbell Row: 165x6
Landmine Row: 125x8 160x8 160x8

Pullup: 8 8 8 8

Face Pull: 70x10 70x10 70x10

Lateral Raise: 15x12 15x12 15x12

Worked out at home with no music or anything…felt lousy overall

8/6

DB Snatch: 75x3 80x3 90x3 70x3

Deadlift: 335x5 335x3 315x4 315x3

Close Grip Rows: 160x5 160x5 160x5 160x5

Barbell Split Squats: 95x6 115x6 115x6 135x6
STrict Pullups: 6 6 6 6

All in all, one of the worst workouts I’ve had in a long time. The weight deadlifting especially just felt 8x heavier than normal, as my drop in numbers would show. I attribute it to five hours of sleep the night before, my dieting, and hamstrings still sore from RDL’s Monday.

8/7

Decline Bench Press: 225x8 225x8 235x5 235x5

Push Press: 135x4 155x4 160x5 170x4

Calf Press: 110x10 110x10 110x10
Back Raise: 20x10 20x10 20x10

Today I felt fantastic lifting. My energy was up and I really felt like I could go forever. Unfortunately I had to help out setting up for a family reunion so I had to cut out my agility and core work. I’m going to just get them in tomorrow before everyone is up. I figure I’ll go to my job and then run to the track real fast to get in some plyos/agility/core. Tomorrow is a cheat day for me diet wise. I weighed in 172.5 hydrated today and need to make 172.0 on August 25, so I’m feeling pretty good about where I stand. After that I figure I’ll up my carbs for the season and come into gamedays at 180 to kick some ass.

31

8/8

Plyometric workout today. Won’t get into specifics, but main thing was I got 36+ inch box jump for 5 easy, which is improvement for me

32

8/10

Power Clean: 205x2 215x2 225x2 235x1

Front Squat: 135x8 155x6 185x6 205x6

Bench Press: 205x5 215x5 225x5 235x3

RDL: 225x5 265x5 275x5 275x5
Dips: 45x8 45x8 45x8

Felt pretty good working out today. I was going to throw in the DB Incline Bench and Leg Press superset I had planned when I first made this workout but I figured if things are going up I shouldn’t fix my system if it isn’t broken.

33

Wow it’s been far too long since I last posted here. For the past two and a half months I’ve been in season for sprint football so haven’t had as much time to post or as much information about workouts to post as they tapered down during the season. Essentially, I have maintained some strength but lost a lot and my body composition has gone slightly in the wrong direction.

Over the next two months on of my goals is to boost my weight from my current scrawny 175 to a mildly more respectable 180, with an overall goal of 185 before I have to cut down for next year, all while making improvements in my body composition. As far as lifts go, my goals to have hit by the new year are to deadlift 455, front squat 295, bench press 275, power clean 275, and break the 100 lb DB Row barrier for reps.

My previous bests before my cut were 405/250/250/235/90x6. I don’t know where I am now, but I have not lost too much strength I hope. Regardless, my goals do not change. I will meet them. My first workout of the new program will be Monday (I have a game tomorrow and will take two days off to recover before I start).

34

11/2

Morning Weight: 175

First intense workout today in a long time. I’m absolutely wiped out right now and am going to sleep like a baby tonight. Hoping to get the right amount of sleep, as I have a case study due tomorrow for my Biological Engineering class.

Back Squats: 205x5 225x5 235x5 250x5 255x4

RDL: 225x8 225x8 225x8 225x8

Walking Lunge: 50x5 50x5 50x5 50x5

One Leg Calf Raise: 15 45x10 45x10

BB Bridge: 3 sets of 10 5 second holds. I’m in week one of the program in the glute guide.

Glute Ham Raise: 8 8 8 8

35

is all your cardio agility based like the T-drill?

36

Darryl: My cardio, at least for the beginning part of the offseason, is going to consist of hill sprints on Tuesdays and HIIT on Fridays usually. Right now I’m just trying to rebuild my foundation after getting a little out of shape in season (strange how that works…). As I progress forward I will be adding in some agility work such as the T-drill.

11/5

Got sick Tuesday/Wednesday to the point that working out would have been futile. Got 10 hours of sleep last night, woke up today feeling better, so decided to go to the gym and see what I could do. Felt great. What I did today is usually going to be my Wednesday, but due to the illness I pushed it back.

Pullups: 8 15x6 15x6 15x6

Bench Press: 175x5 185x5 105x5 200x5 205x4

Dorian Row (first time): 135x8 135x8 135x8 145x8

Dips: 12 12 12

Fat Grip DB Curls: 37.5x7 32.5x7 32.5x6 (strict)
Lateral Raises: 15x10 15x10 15x10 (strict)

Tomorrow will be my usual Thursday lower body day.

37

11/9

So yay for being sick, but that’s over.

Squat: 205x5 225x5 235x5 250x5 260x5

RDL: 185x8 225x8 245x8 245x6

Lunges: 55x5 55x5 55x5 55x5

GHR (on ground, hold to drop): 6 6 6 6
One Leg Calf Raises: (5x3 5x3 5x3)x3

38

11/10

8 ten second hill sprints

3x1:30 planks

39

11/11

Bench Press: 185x5 195x5 205x5 210x4 185x5

Pullups: 6 15x6 20x6 15x6

Decline Press: 75x6 80x6 (shoulder felt off so stopped)

Yates Row: 145x8 145x8 145x8 135x8

Fat Grip DB Curls: 32.5x8 32.5x6 32.5x5
Lateral Raises: 15x10 17.5x8 20x8

40

Monday 11/25

Squats: 135x5 185x5 225x5 240x5 255x5
RDL: 225x8 225x8 225x8 225x8
BB Hip Thrust(first time): 65x10 95x10 115x10
Lunges: 60x5 60x5 60x5 60x5
GHR: 10 25x10 25x10
Calf Raises

Grip Work

So looking back I’ve realized I’m not making shit for progress. There’s a lot going on with me workwise and with the organizations I’m involved in but I can’t let that make me suck like this. My short term goal is to get to the gym every day (when available) and get 8 hours of sleep a night, since I feel my incredible lack of sleep is what’s hurting my recovery most.