Scallys training log

[Scally]

Hey,

Thought i would post a log of my progression and hopefully get a few pointers about where i can improve.

I follow the Westside for Skinny Bastards programme, i do this for a few reasons. DeFranco knows how to train American football players, and therefore makes sense for me to follow it, the other reason is that its quite easy to follow and won't take up all my time.

Monday is Rep Upper day
Tuesday is Powerclean and Cardio
Wednesday is Heavy Leg
Thursday is Heavy Upper,
Friday off
Saturday is walk throughs for American Football
Sunday is gameday.

Weight 240lbs
Height 5ft 9
Bench 130kg
Squat 140kg
Deadlift 170kg

As you know with the WSFSB programme you change the workout every 2 weeks.

this week i have done:
Monday Rep Upper body:
Bench 60/10, 70/12, 70/10, 70/8
Floor Press Dumbbells 22.5/10, 25/10, 27.5/ 10
Pull-ups 7, 7, 7, 6.
Shrugs Barbell 100/10, 150/10, 190/10
Curls 12.5/10, 15/10, 15/8

I was dying on monday after GB Trials the day before.

Tuesday:
Powerclean 40/5, 50/5, 60/5, 70/5 (new PB)
Deadlift 100/5, 140/5, failed 180. Got it just above my knees just couldn't carry on pulling it through, any pointers here!
Ran 1 mile 10 minutes

Any help would be gratefully recieved.

[Jim Nuttall]

wat team u play 4 at american football r they in same division as yorkshire? how old r ya, been asked to go down to yokkshire could be funny just to smash some weezils!

[Scally]

Currently i play for the Oxford Cavaliers (uni side), the picture to the left is me playing in the Div 2 National Final for the Oxford Saints against the West Coast Trojans, we won that one. I've been offered a contract to play in Finland for Seacity Storm, and i've been approached by Coventry Jets (Premier League). Just trying to figure out who to play for at the mo.

The Rams are a quality outfit, they play in a stadium now. They are either in the Premier league or in Div 1. Either way both tough divsions to play in, some big fellas play in both divsions. Just keep looking out for hits coming from every direction, keep your head up at all times, if you get the chance to hit a small guy do it and do it hard!

PM me if you want any information.

Good luck with the Rams

[Scally]

Did legs yesterday, but before i did that i had to do some time testing on my 40 yard dash, shuttle run, and 3 cone drill. So by the time i actually got to do my legs i was beat.

Anyway heres what i did.

Squat - Warmup set of 60/10
100/5
140/5
140/5.
SLDL - Back was tight as hell, so couldn't do as much as i like to do.
60/10
60/10
60/10
Barbell stepups - Warmup set of 60kg for 8 step ups on each leg
70/8
80/8
80/6 Dying by this point.
Pinch Plate - 15kg for 60 seconds
15/45s
15/40s

Cycled home after this at a very slow pace.

[Scally]

Today was Heavy Upper. Got to gym late so had to rush workout.

Bench - Warmup set 60kg/10
90/8,
100/5,
105/3,

Incline Dumbbells press - 25/10
27.5/10
35/8, Goin to increase this next week.
Chest supported row - 75/10
85/10
100/10
100/8,
Got kicked out of gym at this point.

[Scally]

Went to the gym abit late last night, and it was full of cock heads!! I was also aching after a game the day before, having to play both ways for the entire game was no fun.

It was a Rep Upper day

Dumbbell Bench Press - warmup set of 20kg/12
27.5/20
30/15
30/10, at this point i got distracted by a guy nearly dropping weights on my head.

Rope Push downs - 50/10
60/10
70/10
75/10

Chinups - 9
6
6
6

Barbell Shrugs - 120/10
160/10
220/10, PB.

Dumbbell Curls - 12.5/10
15/10
17.5/8.

Didn't go tonight as i had a silly long day at work, plus i have to get ready for labs tomorrow.

[Scally]

Due to Grade 3 concussion recieved on sunday everything ahs been put on hold, till i better.

[Scally]

rode my bike to the shops nearly fell off, so i'm no where near ready to do anything just yet. Got GB camp this weekend, so i'm gonna watch. then i'm gonna try some light stuff on monday.

[Scally]

Back at the Gym now after the concussion, still feeling special though.

Today was Rep day

Bench Press - Warm up 60/12
60/30
60/15
60/15, going to increase to 70 and stick at that.
Floor Press, dumbells - 22.5/10
27.5/10
30/10, again too light increasing next week.
Chins - 9,
6,
6,
6, So bad at these, but going to keep doing tehm

Shrugs, forgot straps so couldn't do as much as i wanted to.
100/10
120/10
140/10

Bicep Curls, dumbbells - 12.5/10
15/10
17.5/8, hate doing these.

Stretch for 15 minutes, need to relax my hips more. Need to get lower in football stance. Any ideas on hip stretching??

[Scally]

Did some powercleans today hit a new PB, which was all good.

warm up 50/5
50/5
60/5
70/5, really had to dip low, ass to the grass to get under neath it.
80/5, PB, again had to dip low liek crazy.

Deadlift, was shocking, 100/5
140/5, form was all over the place, took a video of it to try see where i was going wrong. Will try post it up later on, just to dam knackered after the powercleans to get them right.

1600m run in 8 minutes.

[Scally]

http://www.youtube.com/watch?v=cesQDrAlGHs

heres the link, hope it works alright.

[Scally]

Been a bit lame writing all this down recently. I hit my PB squat the other day for 5 reps. Going for my max bench tomorrow. Deadlift form is shocking at the moment which is pissing me right off.

Did some powercleans yesterday, i'm so close to cracking the 100kg but just can't dip on it right. i dip under it, but teh bar just falls forward, i try rise my elbows higher to counteract this but my wrists aren't flexible enough to do this. Any advice on this? I realise this is not a olympic weightlifting site, but i've noticed a few of you guys are amazing at these lifts.

Today:

Front squat warm up 60/8
80/5
100/5
60/10
60/10

Barbell stepups 40/10
60/10
60/10

SLDL 60/10
80/10
80/10

3 on 3, 30 minutes of running around trying to play basketball.


Yesterday:

Powerclean day, i was determined to get the 100kg powerclean.

Warmup 50/8
80/5, the bar was flying up felt really good.
100kg fail, tried for best part of 45 minutes. Kept failing at the same point.

3 on 3, 30 minutes of basketball.

Monday rep upper;
Bench press Warm up 60/10
Speed set 60/10
80/15
80/11
80/9

Floor Press 25/10
30/10
35/10

Chin ups 8, 6, 9, 6 varing grips.

Shrugs, 60/10
100/10
140/10
180/10, straps used
220/8, straps used
260/3 Personal Best, straps used.

Shoulder Press 40/10
60/10
70/3
60/8
Curls 12.5/10
15/10
17.5/8, hate doing this exercise.

Basketball game, 3 on 3 45 minutes of sweating.

[Scally]

Today was crap, was hungry, tired and couldn't be arsed. Went a head anyway.

ME Upper Day

Bench warmup 60/10
80/10
90/10
100/6
110/3

Incline barbell press 27.5/10
30/8
35/6
Bent over row 50/10
70/8
90/8
BEnt over rear delt flye 12.5/10
15/10
15/10

Powerclean for recording purposes 50/3, 80/2, 100kg screwed couldn't lift it was shattered.

Sprint training, the last thing i wanted to do, but got forced into it. 1 lap of track slow ass pace. 4 60yard sprints, harness pulls 3 sets of 10 metres.

Slow ass cycle home, taking 15 minutes instead of 5.

[madcap]

what position do you play mate?

[Scally]

In the middle of my summer season, which is a dam site harder than my winter football. So therefore lifts aren't really worth mentioning, just lifting to maintain at the moment. Hard to squat and deadlift with a broken toe as well.