Geoff's Charge Towards Football Season - Page 4

**Peaked_18** · 05-20-2007, 08:15 PM

Damn man, how are you playing D-III at that weight?

One of my athletes was a solid 250 as a defensive lineman and the D-III school said he would be undersized...

How do you compare to the other athletes on the D-line?

acbrits08 · 05-20-2007, 08:25 PM

Quote:

Originally Posted by Peaked_18

Damn man, how are you playing D-III at that weight?

One of my athletes was a solid 250 as a defensive lineman and the D-III school said he would be undersized...

How do you compare to the other athletes on the D-line?

I'm the smallest guy on our DL. Was going to make a move to linebacker, but we are spread so unbelievably thin on the DL (it's seriously ridiculous) that they told me to stay put, work like crazy on speed, quickness, and agility. I should be seeing some time on Saturdays this year, just because of how we have basically no depth on our DL.

acbrits08 · 05-21-2007, 02:04 AM

Today was a murderous conditioning workout

6 300's

Skill Work (Take offs, read and react, pass rush moves)

Agilities (Pro shuttle, Nebraska, L Drill)

acbrits08 · 05-22-2007, 12:58 AM

Workout
Warm-up: 5 minutes on stationary bike

Hang Clean
10x95
8x115
8x130
8x140

Lat Pulldown
10x95
10x110
9x120 (Lost my form on my 10th rep)

Squats
15x185
10x245
10x275
10x300

DB Lunges
15x20
15x20
15x20

SLDL
10x180
10x195

Neck

Thoughts: I got everything that I set out to accomplish. That was about the only plus. My head was just not into this workout today, I physically accomplished everything, but things were much more difficult than they needed to be since I wasn't mentally there. I need to get my head out of my ass by tomorrow in the weightroom.

acbrits08 · 05-23-2007, 11:31 PM

Sorry this is late, it is from yesterday so here we go:

Workout
Bench
10x155
8x175
8x200
7x215 (Damn)

Incline
10x150
10x165
9x180 (Damn again)

Push Press
10x85
8x105
8x115
8x125

High Pulls
10x90
10x100
10x105

CG Bench
12x140
10x160
8x175 (Almost there)

Ab Routine

Decent workout. Came in, did my job, went home.

XiLe Ultra · 05-23-2007, 11:44 PM

nice job man, you close grip more than I can flat bench.

acbrits08 · 05-24-2007, 06:05 AM

Quote:

Originally Posted by XiLe Ultra

nice job man, you close grip more than I can flat bench.

Don't worry bro...you will get there eventually, just keep at it.

Today

20-minute run...made it 2.2 miles...damn, gotta get faster...

Curl Master · 05-24-2007, 01:24 PM

Quote:

Originally Posted by acbrits08

Workout
Warm-up: 5 minutes on stationary bike

Hang Clean
10x95
8x115
8x130
8x140

Lat Pulldown
10x95
10x110
9x120 (Lost my form on my 10th rep)

Squats
15x185
10x245
10x275
10x300

DB Lunges
15x20
15x20
15x20

SLDL
10x180
10x195

Neck

Thoughts: I got everything that I set out to accomplish. That was about the only plus. My head was just not into this workout today, I physically accomplished everything, but things were much more difficult than they needed to be since I wasn't mentally there. I need to get my head out of my ass by tomorrow in the weightroom.

Awesome workout impressive squatting 10 reps at 300lbs.

Curl Master · 05-24-2007, 01:25 PM

Quote:

Originally Posted by acbrits08

Sorry this is late, it is from yesterday so here we go:

Workout
Bench
10x155
8x175
8x200
7x215 (Damn)

Incline
10x150
10x165
9x180 (Damn again)

Push Press
10x85
8x105
8x115
8x125

High Pulls
10x90
10x100
10x105

CG Bench
12x140
10x160
8x175 (Almost there)

Ab Routine

Decent workout. Came in, did my job, went home.

Congrats on the increases in benching I saw some good improvement their.

acbrits08 · 06-01-2007, 06:13 AM

Sorry for not posting for a while...I haven't even remembered to put anything up. Memorial Day threw all of my stuff off, so I should be back to regular posting tomorrow.

Anyway, today - 20 minute run (2.25 miles)
Treadmill Circuit (2 minutes run, 3 minutes jog) - 20 minutes

Before any football guys come on here and rant at me about doing circuit training, let me just say that I have found doing circuit running to be one of the best things for me personally. I can't explain why, but I've always felt that doing circuits has helped me tremendously with my conditioning more than anything, but also has helped my endurance out too without any speed loss whatsoever. So stay off eh

Next Monday I will be up to 45 minutes on the circuit running...

acbrits08 · 06-03-2007, 03:25 AM

Yesterday's Workout

Bench Press
15x155
12x185
10x200

Incline DB
12x55
12x60
12x65

Standing BB Military
10x85
10x95
10x100

Skull Crushers
15x50
10x75
10x85
8x90 (Missed two)

Neck

Abs

Pretty good workout...I made some changes to my Standing Military form so I had to drop the weight, but it's all for the better. Leave it here.

acbrits08 · 06-04-2007, 02:49 AM

Sunday

Conditioning Day

8 300-yard sprints (2 minute rest between each go, had to make it in 55 seconds or less)

4 Minute Rest Interval

Position-specific Skill Work (Lots of tiring running around). Went through the skill work three times, 1 minute rest interval between each set.

Agility Work (Pro Shuttle twice, Nebraska Drill twice, L Drill twice, 30 second rest interval between each one)

I'm pretty well whooped from it. The torrential downpour didn't help, but hey it's life:bshot:

acbrits08 · 06-04-2007, 11:27 PM

Going to be changing up my workout format a little bit, I like boyscouT's the best, so it will be similar to his.

PreWorkout Nutrition
1 scoop ON Whey
1/2 cup oats

Workout

Hang Clean

10x95*
6x135
6x150
5x165**

Lat Pulldown

10x80*
10x95*
8x110
8x125
6x140

Squats

15x185*
10x225*
5x280
5x310
3x345

DB Lunges

15x20
15x20
15x20

SLDL

10x165
10x185
10x205**

Neck

Cardio
30 Minute Circuit Training (2 minute run, 3 minute jog)

*Warm-up
**PR

Red Lettering means I did not accomplish the number of reps I was attempting

PWO Nutrition
2 Scoops ON Whey
1 Cup oats

Energy - 9/10
Focus - 8/10
Intensity - 9/10
Burn - 10/10
Overall - 9/10

Thoughts
Definitely my best Monday workout of the year so far. My legs are completely fried at the moment. Stairs are my enemy. I really pushed myself to my limits today, I was extremely strict on my rest times between sets, and most of all I was focused and intense as hell in there. I just need to keep this focus, intensity, and motivation going.

Switching to lower reps definitely was a nice change of pace. But those ****ing DB Lunges were BRUTAL.

I'll be staying put on Squats, Lat Pulldown, and Hang Clean. I missed two reps on Squats, two on Lat Pulldown, and one on Hang Clean, even though doing 165 5 times was a new PR for me. Also, new PR on SLDL, so that was definitely a plus.

Hope everyone likes the new format (thank you boyscouT)

acbrits08 · 06-06-2007, 05:46 AM

PreWorkout Nutrition
1 package Instant Oatmeal
1 banana
1 Scoop ON Whey

Warm-up
5-Minute Stationary Bike
Static Stretching
Dynamic Stretching

Workout

Bench Press

10x155*
8x175
5x200
5x225
2x250

Incline Barbell

10x150*
6x170
6x190
3x215

Push Press

10x85*
8x120*
6x135
5x150

High Pulls (Clean Grip)

5x105
5x115
5x130

CG Bench

12x140*
10x150*
8x165
5x185

Ab Routine

Cardio
30 Minute Circuit Training (2 minute run, 3 minute jog)

*Warm-up
**PR

Red Lettering means I did not accomplish the number of reps I was attempting

PWO Nutrition
2 Scoops ON Whey
1 Cup oats

Energy - 9/10
Focus - 6/10
Intensity - 6/10
Burn - 7/10
Overall - 7/10

Thoughts
Well, today just kind of went by for me. I knew, going in, that going to lower reps was going to hurt my numbers for today (switching from high reps to low reps has always screwed with my numbers), but I don't know what was up, after I only got 250 twice on bench, I kind of lost my focus and my intensity.

Usually, when I get pissed, it's a good thing. Today, for some reason, I got pissed and got down on myself, which I think really ****ed my whole workout up. That is something I will be sure to try and avoid in the future.

Not sure if having the Instant Oatmeal instead of the regular oats contributed to my workout not being very good (darn sister eating my food), but I'm sure it didn't help. But oh well, there is not much I can do now except move on and get better.

Every day, you're either getting better or getting worse. Today, I think I got worse. It can't happen again.

acbrits08 · 06-07-2007, 03:34 AM

PreWorkout Nutrition
1 can Spaghetti (so sue me, all I had)
1 Scoop ON Whey

Warm-up
1 Lap around track
Static Stretching
Dynamic Stretching
8 Flying 10's (40-yard distance, build up speed and sprint last 10 yards)
5 50-Yard Sprints

Workout

20 Minute Run
Distance - 2.3 miles

PWO Nutrition
1 Bag Beef Jerky (3 grams of fat, 34 grams protein)
1 Package Nature Valley Granola

Energy - 8/10
Focus - 8/10
Intensity - 9/10
Burn - 8/10
Overall - 8/10

Thoughts
I felt this was a pretty good run. Improvement over yesterday, no doubt. I pushed myself fairly hard on my run, and sprinted the last 100 meters or so, and achieved a pretty good top speed I felt.

Today was the first day in a while I felt fast at this weight, which was definitely a plus.

I feel that I got better today. It was great cardio, the beginning and doing sprints really got the blood pumping great, and then the run went great, so I have no real complaints.

Focus was down because I had a really hot girl running the track also, definitely made it harder to focus!

Had to improvise post-workout meal, didn't have any food with me and wasn't going home, so I had to stop at the store and buy the best thing I could find.

Big thanks to IKermit for the banner!!!

05-20-2007, 08:15 PM	#91
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Re: Geoff's Charge Towards Football Season Damn man, how are you playing D-III at that weight? One of my athletes was a solid 250 as a defensive lineman and the D-III school said he would be undersized... How do you compare to the other athletes on the D-line?

05-21-2007, 02:04 AM	#93
acbrits08 Pro Stature Join Date: Apr 2007 Location: MI Posts: 414 Recipes: 0 Rep Power: 72	Re: Geoff's Charge Towards Football Season Today was a murderous conditioning workout 6 300's Skill Work (Take offs, read and react, pass rush moves) Agilities (Pro shuttle, Nebraska, L Drill) __________________ Division III Football - We do it for the scars and the stories, not the fame...

05-22-2007, 12:58 AM	#94
acbrits08 Pro Stature Join Date: Apr 2007 Location: MI Posts: 414 Recipes: 0 Rep Power: 72	Re: Geoff's Charge Towards Football Season Workout Warm-up: 5 minutes on stationary bike Hang Clean 10x95 8x115 8x130 8x140 Lat Pulldown 10x95 10x110 9x120 (Lost my form on my 10th rep) Squats 15x185 10x245 10x275 10x300 DB Lunges 15x20 15x20 15x20 SLDL 10x180 10x195 Neck Thoughts: I got everything that I set out to accomplish. That was about the only plus. My head was just not into this workout today, I physically accomplished everything, but things were much more difficult than they needed to be since I wasn't mentally there. I need to get my head out of my ass by tomorrow in the weightroom. __________________ Division III Football - We do it for the scars and the stories, not the fame...

05-23-2007, 11:31 PM	#95
acbrits08 Pro Stature Join Date: Apr 2007 Location: MI Posts: 414 Recipes: 0 Rep Power: 72	Re: Geoff's Charge Towards Football Season Sorry this is late, it is from yesterday so here we go: Workout Bench 10x155 8x175 8x200 7x215 (Damn) Incline 10x150 10x165 9x180 (Damn again) Push Press 10x85 8x105 8x115 8x125 High Pulls 10x90 10x100 10x105 CG Bench 12x140 10x160 8x175 (Almost there) Ab Routine Decent workout. Came in, did my job, went home. __________________ Division III Football - We do it for the scars and the stories, not the fame...

05-23-2007, 11:44 PM	#96
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,412 Recipes: 0 Rep Power: 187	Re: Geoff's Charge Towards Football Season nice job man, you close grip more than I can flat bench. __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

06-01-2007, 06:13 AM	#100
acbrits08 Pro Stature Join Date: Apr 2007 Location: MI Posts: 414 Recipes: 0 Rep Power: 72	Re: Geoff's Charge Towards Football Season Sorry for not posting for a while...I haven't even remembered to put anything up. Memorial Day threw all of my stuff off, so I should be back to regular posting tomorrow. Anyway, today - 20 minute run (2.25 miles) Treadmill Circuit (2 minutes run, 3 minutes jog) - 20 minutes Before any football guys come on here and rant at me about doing circuit training, let me just say that I have found doing circuit running to be one of the best things for me personally. I can't explain why, but I've always felt that doing circuits has helped me tremendously with my conditioning more than anything, but also has helped my endurance out too without any speed loss whatsoever. So stay off eh Next Monday I will be up to 45 minutes on the circuit running... __________________ Division III Football - We do it for the scars and the stories, not the fame...

06-03-2007, 03:25 AM	#101
acbrits08 Pro Stature Join Date: Apr 2007 Location: MI Posts: 414 Recipes: 0 Rep Power: 72	Re: Geoff's Charge Towards Football Season Yesterday's Workout Bench Press 15x155 12x185 10x200 Incline DB 12x55 12x60 12x65 Standing BB Military 10x85 10x95 10x100 Skull Crushers 15x50 10x75 10x85 8x90 (Missed two) Neck Abs Pretty good workout...I made some changes to my Standing Military form so I had to drop the weight, but it's all for the better. Leave it here. __________________ Division III Football - We do it for the scars and the stories, not the fame...

06-04-2007, 02:49 AM	#102
acbrits08 Pro Stature Join Date: Apr 2007 Location: MI Posts: 414 Recipes: 0 Rep Power: 72	Re: Geoff's Charge Towards Football Season Sunday Conditioning Day 8 300-yard sprints (2 minute rest between each go, had to make it in 55 seconds or less) 4 Minute Rest Interval Position-specific Skill Work (Lots of tiring running around). Went through the skill work three times, 1 minute rest interval between each set. Agility Work (Pro Shuttle twice, Nebraska Drill twice, L Drill twice, 30 second rest interval between each one) I'm pretty well whooped from it. The torrential downpour didn't help, but hey it's life:bshot: __________________ Division III Football - We do it for the scars and the stories, not the fame...

06-04-2007, 11:27 PM	#103
acbrits08 Pro Stature Join Date: Apr 2007 Location: MI Posts: 414 Recipes: 0 Rep Power: 72	Re: Geoff's Charge Towards Football Season Going to be changing up my workout format a little bit, I like boyscouT's the best, so it will be similar to his. PreWorkout Nutrition 1 scoop ON Whey 1/2 cup oats Workout Hang Clean 10x95* 6x135 6x150 5x165 Lat Pulldown** 10x80* 10x95* 8x110 8x125 6x140 Squats 15x185* 10x225* 5x280 5x310 3x345 DB Lunges 15x20 15x20 15x20 SLDL 10x165 10x185 10x205 Neck Cardio** 30 Minute Circuit Training (2 minute run, 3 minute jog) Warm-up PR Red Lettering means I did not accomplish the number of reps I was attempting* PWO Nutrition 2 Scoops ON Whey 1 Cup oats Energy - 9/10 Focus - 8/10 Intensity - 9/10 Burn - 10/10 Overall - 9/10 Thoughts Definitely my best Monday workout of the year so far. My legs are completely fried at the moment. Stairs are my enemy. I really pushed myself to my limits today, I was extremely strict on my rest times between sets, and most of all I was focused and intense as hell in there. I just need to keep this focus, intensity, and motivation going. Switching to lower reps definitely was a nice change of pace. But those ****ing DB Lunges were BRUTAL. I'll be staying put on Squats, Lat Pulldown, and Hang Clean. I missed two reps on Squats, two on Lat Pulldown, and one on Hang Clean, even though doing 165 5 times was a new PR for me. Also, new PR on SLDL, so that was definitely a plus. Hope everyone likes the new format (thank you boyscouT) __________________ Division III Football - We do it for the scars and the stories, not the fame...

06-06-2007, 05:46 AM	#104
acbrits08 Pro Stature Join Date: Apr 2007 Location: MI Posts: 414 Recipes: 0 Rep Power: 72	What the happened today...? PreWorkout Nutrition 1 package Instant Oatmeal 1 banana 1 Scoop ON Whey Warm-up 5-Minute Stationary Bike Static Stretching Dynamic Stretching Workout Bench Press 10x155* 8x175 5x200 5x225 2x250 Incline Barbell 10x150* 6x170 6x190 3x215 Push Press 10x85* 8x120* 6x135 5x150 High Pulls (Clean Grip) 5x105 5x115 5x130 CG Bench 12x140* 10x150* 8x165 5x185 Ab Routine Cardio 30 Minute Circuit Training (2 minute run, 3 minute jog) Warm-up PR Red Lettering means I did not accomplish the number of reps I was attempting* PWO Nutrition 2 Scoops ON Whey 1 Cup oats Energy - 9/10 Focus - 6/10 Intensity - 6/10 Burn - 7/10 Overall - 7/10 Thoughts Well, today just kind of went by for me. I knew, going in, that going to lower reps was going to hurt my numbers for today (switching from high reps to low reps has always screwed with my numbers), but I don't know what was up, after I only got 250 twice on bench, I kind of lost my focus and my intensity. Usually, when I get pissed, it's a good thing. Today, for some reason, I got pissed and got down on myself, which I think really ****ed my whole workout up. That is something I will be sure to try and avoid in the future. Not sure if having the Instant Oatmeal instead of the regular oats contributed to my workout not being very good (darn sister eating my food), but I'm sure it didn't help. But oh well, there is not much I can do now except move on and get better. Every day, you're either getting better or getting worse. Today, I think I got worse. It can't happen again. __________________ Division III Football - We do it for the scars and the stories, not the fame...

06-07-2007, 03:34 AM	#105
acbrits08 Pro Stature Join Date: Apr 2007 Location: MI Posts: 414 Recipes: 0 Rep Power: 72	Re: Geoff's Charge Towards Football Season PreWorkout Nutrition 1 can Spaghetti (so sue me, all I had) 1 Scoop ON Whey Warm-up 1 Lap around track Static Stretching Dynamic Stretching 8 Flying 10's (40-yard distance, build up speed and sprint last 10 yards) 5 50-Yard Sprints Workout 20 Minute Run Distance - 2.3 miles PWO Nutrition 1 Bag Beef Jerky (3 grams of fat, 34 grams protein) 1 Package Nature Valley Granola Energy - 8/10 Focus - 8/10 Intensity - 9/10 Burn - 8/10 Overall - 8/10 Thoughts I felt this was a pretty good run. Improvement over yesterday, no doubt. I pushed myself fairly hard on my run, and sprinted the last 100 meters or so, and achieved a pretty good top speed I felt. Today was the first day in a while I felt fast at this weight, which was definitely a plus. I feel that I got better today. It was great cardio, the beginning and doing sprints really got the blood pumping great, and then the run went great, so I have no real complaints. Focus was down because I had a really hot girl running the track also, definitely made it harder to focus! Had to improvise post-workout meal, didn't have any food with me and wasn't going home, so I had to stop at the store and buy the best thing I could find. Big thanks to IKermit for the banner!!! __________________ Division III Football - We do it for the scars and the stories, not the fame...