HSfootball16

first day back after the week off, heres what i did.

5 minutes of jumprope
squat: 3x8 at 275
lunges: 3x8 at 95
lat pulldown: 3x8 at 130
seated rows: 3x8 at 140
5 more minutes of jumprope

HSfootball16's Sig:

Varsity RG/DT

age: 17
height: 5'9"
weight: 203bs
bench 1RM: 275
parallel squat 1RM: 405
deadlift 1RM: 355
hang clean 1RM: 200

widdoes2504

Good work man keep it up.

widdoes2504's Sig:

Height: 6 foot
Weight: 240 pounds

Bench: 415 (1x1)
Deads: 565 (1x1)
A2G Squat: 425 (1x1)

Cardio sucks

HSfootball16

my shoulders have been bugging me lately and i figured it was all the shoulder work ive been doing on bench days, so i decided to take out incline and upright rows and go really light on bench(to atleast preserve what strength i have now).

5 minutes of jumprope
bench: 3x10 at 135 (fast with good form)
tricep extentions: 2x8 at 75 1x8 at 60
dumbell curls: 2x8 with 40's
box jumps: 3 sets of 6 boxes
one legged hops: 3 sets of 20 yards
stairs: up and down 2 flights 9 times
unexplainable footwork drill: 2x30 seconds

HSfootball16's Sig:

Varsity RG/DT

age: 17
height: 5'9"
weight: 203bs
bench 1RM: 275
parallel squat 1RM: 405
deadlift 1RM: 355
hang clean 1RM: 200

RobS

haha nice, i remember all of the crazy footwork/agility drills the coaches had us do when i was in high school

Cradler

Hey, I hate to be 'that guy', but keep with it man. I started when I was a sophomore - a year late - had a 1-6 record at 215 weighing 190, was routinely beaten by our JV 140 (yup) and thought I'd never be anything. Now I'm a state champ at 189 with a 40-3 record this year. And I'm not special that way - it's tons of fun once you get going with it, it just requires some work and some time. If you want.

...Yeah I am that guy.

On topic, it sounds like your conditioning and footwork should be improving nicely - I love agility work, ladders and stuff. Keep up the good work.

HSfootball16

thanks cradler, but i dont think i can go back. lol. i basicly told the coaches off and now they wont even make eye contact with me. and yea hopefully my speed, agility and cardio will make great improvements this offseason. that was the thing keeping my playing on JV this season (basicly i was bigish and strong, but i couldn't move). knowing that theres a chance i wont start is keeping me going this offseason (both varsity gaurds are open, but weve got 5 guys that could play it effectively) and it would royally suck to be a JV as a senior...

as for you robS, idk if its a good or bad thing that i cant explain the drill. lol.

HSfootball16's Sig:

Varsity RG/DT

age: 17
height: 5'9"
weight: 203bs
bench 1RM: 275
parallel squat 1RM: 405
deadlift 1RM: 355
hang clean 1RM: 200

widdoes2504

Good luck in the off-season and stick with it.

widdoes2504's Sig:

Height: 6 foot
Weight: 240 pounds

Bench: 415 (1x1)
Deads: 565 (1x1)
A2G Squat: 425 (1x1)

Cardio sucks

HSfootball16

thanks widdoes, today was a speed work only day (not fun) drank a quart of chocolate milk right before lifting (very bad idea made me feel sick the hole time)


jumprope: 5 minutes
stairs: up at down 2 flights 9 times
20 yard sprints: 4
lateral jumps (jumping sideways): 3 sets of 50 yards
shuffle drill: 3 sets of 30 seconds
long shuttle drill: 4 shuttles
sprinting in place: 4 sets of 6 seconds
jumprope: 5 minutes
recumbant bike: 15 minutes

HSfootball16's Sig:

Varsity RG/DT

age: 17
height: 5'9"
weight: 203bs
bench 1RM: 275
parallel squat 1RM: 405
deadlift 1RM: 355
hang clean 1RM: 200

widdoes2504

Man, I wish you had said something before drinking that much milk right before lifting. Then I could have warned you about what would probably happen. Hey, at least you didn't squat!!

widdoes2504's Sig:

Height: 6 foot
Weight: 240 pounds

Bench: 415 (1x1)
Deads: 565 (1x1)
A2G Squat: 425 (1x1)

Cardio sucks