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Old 08-13-2013, 10:38 AM   #1
Off Road
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Default OR and JR - In Season Training

JR's football season has officially begun. He made the team and is the starting offensive right tackle on the 12-13 year old team. He will also be subbed in on the defensive line. On top of that, he will periodically be scrimmaging as a tight end while the other TEs are taking their D reps (his dream). Because of his demanding practice schedule, our workouts will change only slightly for me and drastically for him. The only two days we can workout together are Mondays and Fridays. I will be doing almost the exact same workout as him to keep him motivated. JR's goal is to maintain strength (or possibly build strength). My goal is to get stronger on the 4 main lifts (Squats, Deads, Bench, and Press).

Our schedule is. . .

Monday
Med Ball Throws
(OR) Box Squat - 5,4,3,2,1,1,1, then 4x6 @ 70%
(JR) Box Squat - 5,4,3,2,1, then 2x6 @ 60%
Box Jumps - 2x6
Bench Dips - 2 x max reps
Barbell Curls - 2 x max reps

Friday
Med Ball Throws
(OR) Bench Press - 5,4,3,2,1,1,1, then 4x6 @ 70%
(JR) Floor Press - 5,4,3,2,1, then 3x6 @ 60%
1 Arm Rows - 2 x 12 (each side)
Back Raises - 3 x 12
Side Bends - 2 x 12 (each side)

Monday
Med Ball Throws
(OR) Deadlift - 5,4,3,2,1,1,1, then 4x6 @ 70%
(JR) Box Squat - 5,4,3,2,1, then 2x6 @ 60%
Up-Hill Jumps - 2 x 6
Bar Push-ups - 2 x max reps
Hammer Curls - 2 x max reps

Friday
Med Ball Throws
(OR) Military Press - 5,4,3,2,1,1,1, then 4x6 @ 70%
(JR) Floor Press - 5,4,3,2,1, then 3x6 @ 60%
Fat Man Pull-ups - 2 x max reps
Sand Bag Clean and Press/Throw - 2 x 6
Sit-ups - 2 x max reps

The goal here is to keep JR strong and quick. We don't want to wear him down through the season and he needs to be ready to play. Therefore, the intensity and volume have lightened for him and we'll focus more on explosive reps and bar speed. We will also stay away from working the shoulders to avoid over-use injuries because he will beat his shoulders hard enough in practice with all the blocking he has to do.

Wish us luck. . .

Last edited by Off Road; 08-13-2013 at 10:41 AM.
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Old 08-13-2013, 10:46 AM   #2
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Good luck and may the iron and gridiron be with you both!

I'm so excited to see you pulling again OR!
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Old 08-13-2013, 11:29 AM   #3
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Default Monday, August 12, 2013

OR's Workout. . .

Med Ball Throws - scoops, chest passes, and twisting throws

Box Squat (warm ups)
120 lbs x 5
160 lbs x 4
200 lbs x 3
240 lbs x 2
270 lbs x 1
300 lbs x 1
340 lbs x 1

Box Squats (work sets)
280 lbs x 6
280 lbs x 6
280 lbs x 6
280 lbs x 6

Dynamic Lower
Box Jumps x 6
Box Jumps x 6

Bench Dips
BW x 20
BW x 20

Barbell Curls
45 lbs x 40
45 lbs x 20

-------------------

JR's Workout. . .

Med Ball Throws - scoops, chest passes, and twisting throws

Box Squat (warm ups)
75 lbs x 5
95 lbs x 4
115 lbs x 3
125 lbs x 2
140 lbs x 1

Box Squats (work sets)
115 lbs x 6
115 lbs x 6

Dynamic Lower
Box Jumps x 6
Box Jumps x 6

Bench Dips
BW x 12
BW x 8

Barbell Curls
45 lbs x 12
45 lbs x 6

Notes:
Both of our squat sessions were pretty quick and light. A good start.
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Old 08-13-2013, 11:30 AM   #4
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First! Ahh dammit Squatter. Subbd
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Old 08-13-2013, 11:31 AM   #5
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Good luck OR's, gonna be a great journey to follow!
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Old 08-13-2013, 12:35 PM   #6
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Doesn't matter if you keep changing your journals, I will find it and follow along

Excited to see how quickly that 500lbs pull will come to you, also looking forward to hearing how great a season Jr has.
Get after it men!
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Old 08-13-2013, 12:39 PM   #7
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Congrats to JR!

Who's keeping whom motivated now?
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Old 08-13-2013, 12:55 PM   #8
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In for the new log! With you as coach and both of your work ethic, luck will not be needed in here!
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Old 08-13-2013, 01:34 PM   #9
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IN!
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Old 08-13-2013, 05:26 PM   #10
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Nice work there man! Best of luck to both of you.
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