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Light Workout 6/8/03

I

IronLion

New member
WarmUp:
Swiss ball clubbell raises overhead 2x failure
Swiss ball clubbell flyes 2x failure
kettlebell tricep extensions 1 x 10

Workout:
225 bench for 34 reps
225 rack press for tri's from about 4 inches off chest
3 x 20

Thick bar speed deads (conventional) 4 x 5 at 255

Box jumps from a stand:
2x10 at 30"
2x5 at 40"

Interval Sprints
warm up: jog then dynamic moves then jog
60 yards @ 60%
100 yards walk
60 yards @ 75%
100 yards walk
60 yards @ 80%
100 yards walk
60 yards @ 25 degree incline @ 90%
75 yard walk
40 yards @ 90 %
60 yard walk
100 yards downhill 25 degrees @ 80%
400 yards walk

Ar/stretching
band gm 3 x 30
band tricep pushdowns 4 x 25
band adductors 3 x 30
band hamstring stretch
band three ways 5 x 30
 
yeah I think he is playing arena ball now....his problem was that he was 330 pounds with 300 of it in his chest and shoulders....lol
 
WOOHOOO!!!!! You got 34!!!!!!

You are gonna blow the record away at the combine! I'm SO happy for you!

(happy dance * happy dance)
 
I think you are playing defensive tackle? What's the record for 225 during combine?
 
I trained with a friend who is a 270 lb defensive tackle for lehigh university. HIs program was basically 3 sets x 10 reps of all exercises. When he showed me his workout book i just started laughing, but didn't say anything because the guy is obviously much bigger than me and would never listen to me. Its such a contradiction between the way you train, and the way the coaches in many college's train their players
 
yeah you would be amazed how bad the training and nutrition is throughout the sport....I have a copy of the texans program and it is crap
 
oH YEA:fro: I remember I used to train on a thing called the frappier system that had a great treadmill that could do all those things, but you can't beat the good old pavement.
 
Nice training day IronLion. You are proving yourself to be an elite athlete. I am talking about pro athlete material, based on your workouts and motivation. Something tells me that that you proved that to yourself a long time ago. lolololol Keep it going man.
 
IronLion said:


225 bench for 34 reps


Box jumps from a stand:
2x10 at 30"
2x5 at 40"
Click to expand...

Nice shit man. This proves it alone. Thse tow things stand out in my mind right now. All your other work is awesome as well but plyos and raw strength always prove the most to me for some reason.

Once again. good shit.
 
Re: Re: Light Workout 6/8/03

PolishHammer1977 said:


Nice shit man. This proves it alone. Thse tow things stand out in my mind right now. All your other work is awesome as well but plyos and raw strength always prove the most to me for some reason.

Once again. good shit.
Click to expand...

;) thanks brother, now we just gotta work on my dunk....lol
 
dam 225 for 34, i did 135 for for 34 and kids were shitting their pants over that ( no, not really but you get the idea ) crazy man
 
Great job Iron, your numbers are MORE than enough to turn NFL scout's heads, and 34 reps at 225 the way you do them will blow minds, because I have seen some sad shit pass for reps at the combine, so I will bet the farm you'll leave a lasting impression and garner a few whispers of "Holy Shit!".
 
Reading stuff like this inspires me. I just keep shaking my head. It`s awesome. awe-some. good luck to you
 
IronLion..a few questions about football..if you dont mind

how much do your lifts go down during the season and does it take a long time to gain them back?

what does your split look like?
 
lifts don't always go down, but they do stall, it is really hard to not overtrain as well, and you are always fighting some lame injury, I learned the importance of active rest/recovery though and was able to actually keep most of my strength last year. It usually comes back within 2 months if you lose some, as long as it wasn't due to an injury.

as far as a split goes do you mean now, or more what i would do in-season?
 
IronLion said:


as far as a split goes do you mean now, or more what i would do in-season?
Click to expand...

how about both? :)

the deal is, im a high school student and i played until last year. football is fun but lifting somehow became more important. i was pretty good too if i might say.

i know football can at least get me into some sort of college for free,which can be pretty damn important..

i dunno
 
i went to college for free, but it was more work than a full time job if you can get the perspective on that. i would not trade the experience though...

I will work up a split for you when I get a chance, I posted my old football offseason routine a while back though if you want to take a look.

If you don't love to play ball then don't bother with trying to play in college, like i mentioned the amount of work and stress and sacrifice is not something that someone would choose for any other reason than love of the game. I saw many a full ride player go home after a few days of camp because they came for the wrong reasons.
 
i dont know if i like it. it was definitely fun when things worked.

but in the 9th grade..our coaches knew shit and we lost a lot. i couldnt wait for the season to be over. i dont know if i just didnt have it anymore or if it was the shitty season
 
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