T Nation

Last Chance

So a little bit of background:

I’m currently entering my senior year of college and am an active member of the Varsity Sprint Football team at my University. Sprint Football, in a nutshell, is the same as NCAA football (full contact football) except members must weigh in at 172.0 lb or less twice per week if they are going to play the upcoming weekend. I recognize that this is the last organized football experience, and since I have been playing since I was seven, it really means a lot to me.

I’ve always been known to push myself in training, but I want this summer to be especially dedicated, as it is preparation for my last season. There is nothing more I could want than to bring the championship back for my senior year and go out on top. The teams I was on never finished above .500 until college, so this is my last, and best, shot.

This log will detail my training for the remainder of the summer. I am currently 5’11" and 175 lbs (I usually get up to 185 in the offseason but kept my weight down this year so I didn’t have to cut as much). I don’t want to lose any weight and am willing to go up to 180 even, but my focus is going to be more on increasing strength, explosiveness, and overall conditioning.

My goals moving forward are to come into camp and have the highest bench press (something I have previously achieved before a shoulder set back), lowest forty time, and lowest three cone drill time on the team. As far as personal benchmarks for the Summer go, I want to hit the following lifts:

Power Clean: 235
Bench Press: 250
Deadlift: 405
Squat: 350

Honestly, these are probably low goals, as I’ve hit higher in the past, but currently I am below them so it’s something to start with at least. Today I am sick so I am not training, but I will ideally be entering my training and nutrition in each day from here on out.



Broad Jump: 3 3 3 3

Power Clean: 135x3 165x3 185x3 185x3

Front Squats: 175x6 190x6 205x6 215x6

Bench Press: 175x6 185x6 190x6 205x6

RDL: 185x8 185x8 205x8 225x8
Shrug: 155x10 185x10 205x10

DB Row: 70x12 70x12 70x12
Tricep Pressdown: 53x8 63x8 63x8

Chin Ups: 10 10 10

Not a bad start for the first workout after an illness IMO for the level I’m at. Still a long way to go though.


Box Jumps onto Table: 3 3 3 3

Hang Clean: 165x2 175x2 185x2 195x2

Squats: 135x6 225x6 245x4 275x4 295x4

Incline DB Press: 75x8 75x8 80x8
Rear Raise: 20x12 20x12 20x12

Neutral Grip Pulldown: 153x10 163x10 173x10
Skull Crushers: 35x8 40x8 40x8

One Arm Cable Row: 43x10 43x10 53x10
One Legged Band Kickbacks: 10 10 10 (Yellow band)

Overall I’m satisfied with the workout I had today. I’m currently showing a friend the ropes which can take a little something away from a workout sometimes, but I was able to focus and not let that affect me.


Footwork Drills

11 Hill Sprints

Med Ball Slams: 15x10 15x10 15x10
Rollouts: 10 10 10


Depth Jump: 3 3 3 3

DB Snatch: 65x3 65x3 65x3 65x3

Deadlift: 135x3 225x3 295x3 315x3 335x3 345x3

Pullups: 10 10 10
Calf Raises

Push Press: 135x3 155x3 165x3 165x3
Barbell Rows: 155x12 155x12 155x12

Lunges (front loaded BB): 135x6 135x6 135x6
Face Pull: 53x12 53x12 53x12




Box Jump: 3 3 3 3

Hang Clean: 175x1 185x1 195x1 205x1

Squats: 135x6 225x2 255x2 285x2 315x2

Incline DB Bench: 75x8 80x8 80x8
Rear Raise: 20x10 20x10 20x10

Neutral Grip Pulldown: 163x8 173x8 183x8
Diamond Pushups: 20 20 20

Inverted Row: 12 12 12
Kickback: 12 12 12