T Nation

Washed-Up College Football Kid Trying to Stay Strong

I’m new to T Nation training logs and am trying to put some of my training out there.

Background:
I’m a former below mediocre college football player who is trying to get stronger by the day while tackling outside responsibilities like grad school, work and being a decent family man. I have been using the conjugate method for a pretty good amount of time (outside of college ball workouts) and have always gone back it after venturing out.

Stats:
Age: 25
BW: 225ish at 6’4
Squat: 365
Bench: 250 paused
Deadlift: 465 Sumo, 435ish conventional.

I currently shoot for training 3x/wk, sometimes 4 if time allows it. I primarily train out of a garage with a very basic setup. (Rack, Bench, Barbell, Bands, Chains. Nothing more, nothing less). I live in the midwest, so weather is actually a big factor in my training.

Fr 10-30

DE Upper

A. DE Bench (straight weight)
10x3x65% [165]
medium, close, wide grip

B1. Pull-Up
10/8/8/6/
B2. Scare Crow
10/10/10/10

C. Press
8/6/8/8
95/95/85/85

D. BB Curl
10/10/10/10
65/65/65/65

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Welcome. I’m a few years ahead of you on this journey (34) but also a former college football player that is trying to retain some vague semblance of strength while balancing work and family life. Good to have you here, enjoy.

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Mo 11-2-20

DE Lower (week 2 of 3 week pendulum wave)

A. DE Deadlift (Sumo)
10x1x~65% [295]

B. DE Box Squat
10x2x225 vs. orange mini band

C. (started to run out of time) (60 seconds of rest between each superset)
1. RDL 3x10x135
2. TKEs with green band 3x15
3. Planks 3x30 second

Tue 11-3-20
Found some unexpected time to train… Heck yes!

ME Upper

A. Board Press
45x10
95x3
135x3
185x3
205x1
225x1
245x1
260x1 (Moved fast but decided to call it a day because I had no spotter)

Backoff: 2x3 at 225

B. Chaos Bench (on Red bands outside of the shaft)
15/12/12
95/95/95

C1. T-Bar Row
12/12/10/10
45/45/70/70

C2. Pull Aparts (Red)
15/15/15/15

D1. Reverse Curl
10/10/10/10
45/45/45/45

D2. Pushdowns (Med. Orange band)
25/25/25/25

Woke up with a massive headache after a long night of trying to catch up on busy work while neglecting the fact that humans need more then 25 oz of water in a day. After three cups of coffee and 50 oz of water I felt like I might be able to cluster together some sort of a training session. Anyways…

Fr 11-6-20

ME Lower

Front Squat
45x3, 95x3, 135x3, 185x4
225x1, 245x1, 265x1x, 275x1

Technically this is a 10lb PR besides the fact that I have not taken a heavy single on a front squats in over a year. Given the circumstances I will take it.

Good-Morning
8/8/8/8
135/135/135/135

Bulgarian Split Squat
8/8/8
45/45/45

Leg Curl with a green band
15/15/20

Little ab circuit to finish things off.

Mo 11-9-20
BW: 218.9 after waking up. Hate to see the scale drop again.
Stress is high, sleep is low, but training was much needed. University laboratories are starting to open back up again for biomedical research, which also means ya boy is about to have some rough days. Blowing off some steam felt sooooooo good but everything just felt 10x harder.

DE Upper (3rd week of 3 week pendulum)

A. DE Bench (strength speed focus)
8x3x175 (medium, wide, close grip)

B1. Pull-Up
8/8/6/6

B2. Facepull
10/10/10/10

C. Press
8/6/8/9
95/95/75/75

D1. JM Press
10/10/10/10

D2. BB Curl
10/10/10
65/65/65