Geoff's Charge Towards Football Season

acbrits08 · 04-15-2007, 06:38 PM

Hey everybody.

This coming week begins Phase 2 of our football workouts...basically the point where we're halfway, 16 weeks away from season starting. I've been cutting since early in the year, and I'm finally done cutting. Of course, the challenge for any football player is to keep getting stronger, and I feel I managed to do a good job of losing bodyfat and getting my strength higher, other than the last four weeks since we've began our hard morning conditioning, I feel I lost the most muscle over these 4 weeks.. But now, now the fun begins. It's time to put some of the weight back. It's time for a clean bulk

Stats:
Height - 5'11
Weight - 210
BF -17%
Defensive Linemen at a Division 3 school
Quick Short-Term Goals - I'm on a quick, 4-week clean bulk for this beginning of Phase 2. I feel that since I lost a good amount of muscle over the last four weeks, I'll get some really quick, high weight gains. I'm assuming I will end around 220.
Long-Term Goal - I plan on doing a bulk for four weeks, a cut for four weeks, a bulk for four weeks, and then the last four weeks of the program just focus on maintaining.
Football Goal - To be in the two-deep next season.

Workout - Everyone on our team does the same set workouts. It's a 4-day push/pull workout, I'll give a quick run-down here:

Monday
Hang Clean
Bench Press
Incline DB Press
Standing Military BB
Side Lat Raises
French Curl
Triceps Pushdown
Neck

Tuesday
Lat Pulldown
1-Arm DB Rows
Straight Bar Curl
DB Curls
Squat
Walking DB Lunges
Leg Curl
Calf Raises
Abs

Wednesday
Off

Thursday
Hang Clean
Incline Press
DB Bench
DB Flies
Behind-Neck Military
Upright Rows
Closed-Grip Bench
Skull Crushers
Neck

Friday
Low Cable Row
Closed-Grip Lat Pulldown
EZ-Bar Curl
Front Squat
Barbell Lunges
Leg Curl
Calf Raises
Abs

Running - For now it's just going to be quick, HIIT. I'll go into more detail on it when I get going after practices this week and have a clearer idea of what I'm doing.

I'll do my best to update this tomorrow when I get going on it.

Supps:
Multi-vitamin
100% ON Whey Protein
Creatine Monohydrate
Zinc (30 mg)
Omega Fish Oil

Nutrition - Just eat heavy. Lots of protein (about 250 grams) and lots of complex carbs. I'm going to steal all the actual nutrition stuff from our cafeteria tomorrow, and I'll have a good caloric breakdown for everyone tomorrow hopefully.

Any suggestions or questions leave them here, thanks for joining me for this ride!

Just as a note - the weightlifting program is set in stone. That can't be changed one bit. Also, some portions of the running program will also be set in stone and can't be changed. Basically, for every update I'll let you know what absolutely can't be changed by law of our coach. However, parts of the conditioning and everything diet related can be changed.

Please don't get offended if you were to suggest an alternate exercise and I don't do it. I can't change anything I do for weightlifting, but that doesn't mean I just blew off your post. It's something I'll put in the back of my mind for later on when I'm not under a strict football program.

acbrits08 · 04-15-2007, 06:40 PM

One thing I forgot to add was the basics of our weightlifting.

We have all of our numbers put into a computer, and we have a set number of reps to perform for each exercise. However, on the final set of every exercise, we go to failure, and if we perform above the number of prescribed reps, our weights will go up.

For example: If I'm told to do three sets of 12 at a weight, I do the first two sets 12 times no matter what, and on the third set let's say I can get 14 reps, I write down 14 reps for our coach and he puts it into the computer, and our weights will increase accordingly.

**Succio** · 04-15-2007, 06:49 PM

no offense man, but i dont think thats a good routine for a football player.
you should add some explosive movements like cleans snatches and jerk.
i cant really help you much, but BigDman can.

acbrits08 · 04-15-2007, 06:52 PM

Quote:

Originally Posted by Succio

no offense man, but i dont think thats a good routine for a football player.
you should add some explosive movements like cleans snatches and jerk.
i cant really help you much, but BigDman can.

To be honest I questioned it at first also...but all of my numbers have improved...and we have a national championship under this program also, so I can't rant too badly against it

Curl Master · 04-15-2007, 07:02 PM

Quote:

Originally Posted by acbrits08

Hey everybody.

This coming week begins Phase 2 of our football workouts...basically the point where we're halfway, 16 weeks away from season starting. I've been cutting since early in the year, and I'm finally done cutting. Of course, the challenge for any football player is to keep getting stronger, and I feel I managed to do a good job of losing bodyfat and getting my strength higher, other than the last four weeks since we've began our hard morning conditioning, I feel I lost the most muscle over these 4 weeks.. But now, now the fun begins. It's time to put some of the weight back. It's time for a clean bulk

Stats:
Height - 5'11
Weight - 210
BF -17%
Defensive Linemen at a Division 3 school
Quick Short-Term Goals - I'm on a quick, 4-week clean bulk for this beginning of Phase 2. I feel that since I lost a good amount of muscle over the last four weeks, I'll get some really quick, high weight gains. I'm assuming I will end around 220.
Long-Term Goal - I plan on doing a bulk for four weeks, a cut for four weeks, a bulk for four weeks, and then the last four weeks of the program just focus on maintaining.
Football Goal - To be in the two-deep next season.

Workout - Everyone on our team does the same set workouts. It's a 4-day push/pull workout, I'll give a quick run-down here:

Monday
Hang Clean
Bench Press
Incline DB Press
Standing Military BB
Side Lat Raises
French Curl
Triceps Pushdown
Neck

Tuesday
Lat Pulldown
1-Arm DB Rows
Straight Bar Curl
DB Curls
Squat
Walking DB Lunges
Leg Curl
Calf Raises
Abs

Wednesday
Off

Thursday
Hang Clean
Incline Press
DB Bench
DB Flies
Behind-Neck Military
Upright Rows
Closed-Grip Bench
Skull Crushers
Neck

Friday
Low Cable Row
Closed-Grip Lat Pulldown
EZ-Bar Curl
Front Squat
Barbell Lunges
Leg Curl
Calf Raises
Abs

Running - For now it's just going to be quick, HIIT. I'll go into more detail on it when I get going after practices this week and have a clearer idea of what I'm doing.

I'll do my best to update this tomorrow when I get going on it.

Supps:
Multi-vitamin
100% ON Whey Protein
Creatine Monohydrate
Zinc (30 mg)
Omega Fish Oil

Nutrition - Just eat heavy. Lots of protein (about 250 grams) and lots of complex carbs. I'm going to steal all the actual nutrition stuff from our cafeteria tomorrow, and I'll have a good caloric breakdown for everyone tomorrow hopefully.

Any suggestions or questions leave them here, thanks for joining me for this ride!

Just as a note - the weightlifting program is set in stone. That can't be changed one bit. Also, some portions of the running program will also be set in stone and can't be changed. Basically, for every update I'll let you know what absolutely can't be changed by law of our coach. However, parts of the conditioning and everything diet related can be changed.

Please don't get offended if you were to suggest an alternate exercise and I don't do it. I can't change anything I do for weightlifting, but that doesn't mean I just blew off your post. It's something I'll put in the back of my mind for later on when I'm not under a strict football program.

Nice well thought out routine I am glad to see you have put in some neck exercises into your routine. It will aid in the protection of your neck from injury. What exercises are you doing? I used to do 4-way neck exercise where I would stand on my head leaning against a wall and rotate forward, back, and side to side trying to use my neck strength to bring me back into starting position. I used to strengthen my neck by bridging up on the back of my head and feet. I would hold that bridge as long as I could it really strengthen my neck.

acbrits08 · 04-15-2007, 07:04 PM

Quote:

Originally Posted by Curl Master

Nice well thought out routine I am glad to see you have put in some neck exercises into your routine. It will aid in the protection of your neck from injury. What exercises are you doing? I used to do 4-way neck exercise where I would stand on my head leaning against a wall and rotate forward, back, and side to side trying to use my neck strength to bring me back into starting position. I used to strengthen my neck by bridging up on the back of my head and feet. I would hold that bridge as long as I could it really strengthen my neck.

I like that idea...usually I use the 4-way neck machine, but I may not have access to that over the summer if wherever I go doesn't have one. I like that bridging idea to strengthen your neck, I think that's what I'm going to do if we don't have a neck machine where I lift.

Curl Master · 04-15-2007, 07:20 PM

Quote:

Originally Posted by acbrits08

I like that idea...usually I use the 4-way neck machine, but I may not have access to that over the summer if wherever I go doesn't have one. I like that bridging idea to strengthen your neck, I think that's what I'm going to do if we don't have a neck machine where I lift.

When you are bridging just make sure to something soft on the floor like a pillow so it will not be so hard on your head when you are bridging. You can start out at first to get it down with support from your hands. But once you got it you should be able to do it without hand support with ease. Remember your stomach is facing up not down. You should be almost balancing with neck flexed back on the top of your forehead. You will understand when you try it.

acbrits08 · 04-15-2007, 07:28 PM

Quote:

Originally Posted by Curl Master

When you are bridging just make sure to something soft on the floor like a pillow so it will not be so hard on your head when you are bridging. You can start out at first to get it down with support from your hands. But once you got it you should be able to do it without hand support with ease. Remember your stomach is facing up not down. You should be almost balancing with neck flexed back on the top of your forehead. You will understand when you try it.

Good call there...hopefully it won't take too long to get to no hand support...thanks man. And good call on the getting the pillow for support lol, I'm half-retarded and would have done it on a hard surface without a care in the world.

Curl Master · 04-15-2007, 07:32 PM

Quote:

Originally Posted by acbrits08

Good call there...hopefully it won't take too long to get to no hand support...thanks man. And good call on the getting the pillow for support lol, I'm half-retarded and would have done it on a hard surface without a care in the world.

Good luck with it. I will be interested to hear how it goes when you start doing it and how your workout program goes in the future.

**romanaz** · 04-15-2007, 09:06 PM

I was going to ask if you were some kid I played CS with, b/c his name is Geoff and he is from MI as well, but your older then him.

I, like succio, am perplexed with the design of the program. I see a lot of isolation, and compounds after 2-3 isolation exercises.

I also like the neck work. I probably should be doing neck work w/ the cable attachment we got at school.

acbrits08 · 04-15-2007, 09:09 PM

Quote:

Originally Posted by romanaz

I was going to ask if you were some kid I played CS with, b/c his name is Geoff and he is from MI as well, but your older then him.

I, like succio, am perplexed with the design of the program. I see a lot of isolation, and compounds after 2-3 isolation exercises.

I also like the neck work. I probably should be doing neck work w/ the cable attachment we got at school.

Yeah...some of it is a touch off, and there are things I would change if I was doing my own program...but, this is the one that our whole team is doing. I think we could do less and get away with it...but if we argue with coach all we hear is "Hey, you gotta remember this is what won us the national championship" so it's kind of a waste.

**romanaz** · 04-15-2007, 09:17 PM

Quote:

Originally Posted by acbrits08

Yeah...some of it is a touch off, and there are things I would change if I was doing my own program...but, this is the one that our whole team is doing. I think we could do less and get away with it...but if we argue with coach all we hear is "Hey, you gotta remember this is what won us the national championship" so it's kind of a waste.

very true, but hey, if it gets YOU big and strong and fast and good at what YOU do, who am I to say whats up? :-D

acbrits08 · 04-15-2007, 09:31 PM

Quote:

Originally Posted by romanaz

very true, but hey, if it gets YOU big and strong and fast and good at what YOU do, who am I to say whats up? :-D

LOL yeah true...I may add some more Oly movements in there or something, the program irks me that there's no deadlift tho...I may just ask coach if I can add those into the program...he'll pry tell me off but hey

**romanaz** · 04-15-2007, 11:49 PM

I love deadlifts and the o-lifts, well snatchs mostly, I can't get technique for shit on cleans

04-15-2007, 06:38 PM	#1
acbrits08 Pro Stature Join Date: Apr 2007 Location: MI Posts: 413 Recipes: 0 Rep Power: 72	Geoff's Charge Towards Football Season Hey everybody. This coming week begins Phase 2 of our football workouts...basically the point where we're halfway, 16 weeks away from season starting. I've been cutting since early in the year, and I'm finally done cutting. Of course, the challenge for any football player is to keep getting stronger, and I feel I managed to do a good job of losing bodyfat and getting my strength higher, other than the last four weeks since we've began our hard morning conditioning, I feel I lost the most muscle over these 4 weeks.. But now, now the fun begins. It's time to put some of the weight back. It's time for a clean bulk Stats: Height - 5'11 Weight - 210 BF -17% Defensive Linemen at a Division 3 school Quick Short-Term Goals - I'm on a quick, 4-week clean bulk for this beginning of Phase 2. I feel that since I lost a good amount of muscle over the last four weeks, I'll get some really quick, high weight gains. I'm assuming I will end around 220. Long-Term Goal - I plan on doing a bulk for four weeks, a cut for four weeks, a bulk for four weeks, and then the last four weeks of the program just focus on maintaining. Football Goal - To be in the two-deep next season. Workout - Everyone on our team does the same set workouts. It's a 4-day push/pull workout, I'll give a quick run-down here: Monday Hang Clean Bench Press Incline DB Press Standing Military BB Side Lat Raises French Curl Triceps Pushdown Neck Tuesday Lat Pulldown 1-Arm DB Rows Straight Bar Curl DB Curls Squat Walking DB Lunges Leg Curl Calf Raises Abs Wednesday Off Thursday Hang Clean Incline Press DB Bench DB Flies Behind-Neck Military Upright Rows Closed-Grip Bench Skull Crushers Neck Friday Low Cable Row Closed-Grip Lat Pulldown EZ-Bar Curl Front Squat Barbell Lunges Leg Curl Calf Raises Abs Running - For now it's just going to be quick, HIIT. I'll go into more detail on it when I get going after practices this week and have a clearer idea of what I'm doing. I'll do my best to update this tomorrow when I get going on it. Supps: Multi-vitamin 100% ON Whey Protein Creatine Monohydrate Zinc (30 mg) Omega Fish Oil Nutrition - Just eat heavy. Lots of protein (about 250 grams) and lots of complex carbs. I'm going to steal all the actual nutrition stuff from our cafeteria tomorrow, and I'll have a good caloric breakdown for everyone tomorrow hopefully. Any suggestions or questions leave them here, thanks for joining me for this ride! Just as a note - the weightlifting program is set in stone. That can't be changed one bit. Also, some portions of the running program will also be set in stone and can't be changed. Basically, for every update I'll let you know what absolutely can't be changed by law of our coach. However, parts of the conditioning and everything diet related can be changed. Please don't get offended if you were to suggest an alternate exercise and I don't do it. I can't change anything I do for weightlifting, but that doesn't mean I just blew off your post. It's something I'll put in the back of my mind for later on when I'm not under a strict football program. __________________ Division III Football - We do it for the scars and the stories, not the fame...

04-15-2007, 06:40 PM	#2
acbrits08 Pro Stature Join Date: Apr 2007 Location: MI Posts: 413 Recipes: 0 Rep Power: 72	One thing I forgot to add was the basics of our weightlifting. We have all of our numbers put into a computer, and we have a set number of reps to perform for each exercise. However, on the final set of every exercise, we go to failure, and if we perform above the number of prescribed reps, our weights will go up. For example: If I'm told to do three sets of 12 at a weight, I do the first two sets 12 times no matter what, and on the third set let's say I can get 14 reps, I write down 14 reps for our coach and he puts it into the computer, and our weights will increase accordingly. __________________ Division III Football - We do it for the scars and the stories, not the fame...

04-15-2007, 06:49 PM	#3
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,938 Recipes: 0 Rep Power: 95	no offense man, but i dont think thats a good routine for a football player. you should add some explosive movements like cleans snatches and jerk. i cant really help you much, but BigDman can. __________________ SUPPLEMENTS.NET REP

04-16-2007, 12:28 AM	#15
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,351 Recipes: 0 Rep Power: 128