BamBam55's offseason log

[Rocky]

Lot of work there man and good weight too. Benching was great. Good weight for both the close grip sets too after all the regular benching.

 

[bambam55]

Thanks everyone I appreciate the motivation.
Rocky- I've heard a lot of people stress the importance on close grip for athletes so I try to do it a lot.

I went to Darlington to watch the Bush Race over the weekend so I didnt get the past two workouts on here.

Wed's Workout
Squat-
135x10
225x10
285x10
285x10
Knee seems to be coming along really well

Leg Curls-
80x10
100x15

Leg Ext-
100x15
100x15
100x15

Calf Raises- Air Pressured (My gym has this air pressured toe raise machine, it works pretty well and allows you to add a lot of weight fairly easily.)
120psix20
150x20
170x18

Hanging Knee Raises-
4 sets of 15

Leg Raises-
4 sets of 15

Ab Crunch Machine-
50x20
50x20
50x20

Swiss Ball Crunches-
3 sets of 30

 

[bambam55]

This coming week I will be starting the smolov jr. program with thanks to Tunen

Thursdays workout
Bench-
135x10
205x10
275x5
295x4
315x2
305x2

DB Decline-
90x10
110x5
110x4

Close Grip-
185x10
195x8
205x8

Reverse Grip-
185x10
195x8
225x6

Dips-
16
12

Hammer Strength Plate Loaded Dips-
2(45lb)plates-10
4plates-10
6plates-10
6plates-10

Rope Push Downs-
120x10
140x10
140x10

 

[wrestling lyon]

looks like a solid chest/tri session man keep up the hard work
the pay off will come this season

 

[Rocky]

Great session. Good luck with the smolov jr - I'm likely to do that one in a couple of months so I'll be interested to see how you get on.

 

[bambam55]

I've been busy and getting lazy and not putting my workouts up. Need to get back to it. Here was all of this past weeks stuff, started to crank up the running and the smolov jr bench program.

Monday 5/12
Bench- 6x6 235lbs

Hanging Knee Raises- 4 sets of 15

Leg Raises- 4 sets of 15

Decline Sit Ups-
30
25lbx15
25lbx15

Cable Side Holds-
40lb-30secs
60lbs-30secs
80lbs-15secs

Swiss Ball Crunches-
2 sets of 30

finished the workout with a mile run at a fast pace

 

[bambam55]

Wed.

Bench- 7x5 250

Shrugs-
315x12
405x10
495x10
495x10

Yates Rows-
155x10
175x8
205x6

Hammer Strength Lat Pulldown-
180lbx10
200x8
220x6

Yates Pulldowns-
130x10
170x8
210x6

Pull Ups-
5
4
3

Cable Rows-
170x10
200x8
210x6

Laying flat on floor Supermans for lower back-
3 sets of 10 with pause at the top

 

[bambam55]

Thursday
Light Legs still working things back into and trying to avoid any fluid buildup on the knee. The knee seems to be coming along very well.

Squats-
135x10
225x10
315x10
315x10
365x5

Leg Extensions-
100x15
120x15

Leg Curls-
100x15
100x15

Seated Calves-
90x20
140x12
160x10

Air Pressured Calve Raises-
100x20
160x20
200x10

 

[bambam55]

Fri 5/16

Bench- 8x4 270

DB Shoulder Press-
55x10
65x8
80x6

High Pulls-
95x10
115x8
135x6

Front Raises-
35x10
40x8
50x6

Side Raises-
35x10
40x8
50x6

Military Press Machine-
85x12
110x12
120x10

Wrist Curls- 3 sets of 10 with 20lbs

Grip Plate Holds-
2 tens by 20secs for 2 sets
4 fives by 20 secs for 2 sets

 

[bambam55]

Saturday

Bench- 10x3 285
this was the toughest day, but I got them all and it seems to be working well and building size in the triceps

Straight Bar Curls-
85x10
95x8
115x6

DB Curls-
35x10
40x8
50x6

Tricep PD-
120x10
100x10
100x10

Cable Machine Curls-
50x10
60x8
70x6
75x6

Single Arm Cable Curls-
40x10
50x8
60x6
30x20

 

[bambam55]

I have been doing running besides these workouts. Somedays its just basic cardio runs for a mile or two. Other days it is a speed city workout that our coach designed for us. It consist of all sorts of form running, plyos, footwork drills, and sprint work.

 

[wrestling lyon]

good work bambam
i hate having to do running while trying to put on mass slows it down by a lot
keep working hard

 

[Rocky]

Good to change things around and keep the cardio interesting.

 

[bambam55]

Thanks guys. Wrestling Lyon I completely agree, but its all part of football. I'm weighing 225 right now so I'm not too concerned with gaining mass, I'm more trying to gain strength and speed, if any mass comes with that though I would be happy lol.

Tuesday Legs

Hanging Knee Raises-
4 sets of 15

Squats-
135x10
225x10
315x10
315x10
365x5
385x5

Leg Extension-
120x15
120x15

Leg Curls-
100x15
100x10

Seated Calve Raises-
90x15
180x10
180x10

Air Pressure Calve Raises-
130x20
140x20

 

[wrestling lyon]

those are some insane squats bambam
keep up the work because we both know legs are the most important bodypart in football when it comes to staying strong throughout the entire game

 

[Hypocrisy86]

Awesome squatting man, plus those leg extensions are good for finishing off quaddies, keep it up bro

 

[bambam55]

Thanks guys. This year I had my first knee injury and had bursitis so I'm trying to work back up slowly right now and it seems to be going well. Last summer I got my personal best squat max at 600 so I should be able to get the weights a good bit higher as long as the knee stays healthy.

Wrestling Lyon- Your right your legs and hips are the most important aspect in tackling. And it helps a lot late in games when your strong.


Todays workout

Bench-
7x5 260lbs

BB Shurgs-
315x15
405x10
495x10
515x10

Yates Bent Over Rows-
185x10
205x8
225x6

Hammer Strength Lat Pulldown-
190x10
210x8
230x6

DB Bent Over Rows-
105x10
115x8
125x6

Yates Pulldowns-
160x10
190x8
220x6

Pull Ups-
5
3
4

Rear Dealtoid Machine-
105x12
105x10
120x8
120x8

 

[Rocky]

225lb is good weight to be and it must be a lot of muscle judging by these numbers - squats and benching are superb.

 

[bambam55]

Thanks Rocky. If I wasn't playing football I'd try to follow more of the bodybuilding lifestyle with bulking in the winter and cutting down more in the summer. I still have a lot of work to do to improve for this coming season though.

Thursdays workout- Abs/speed training

Hanging Knee Raises-
4 sets of 15

Leg Raises-
4 sets of 15

Ab Machine-
70x30
140x30
160x20

Crunch Machine-
60x20
70x15
50x20

Cable side Holds-
35lbs-30secs
50lbs-30secs
60lbs-30secs

Decline Sit Ups-
30
25lbs for 20 reps

 

[bambam55]

Friday
Bench and Shoulders

Bench- 8x4 280lbs

DB Shoulder Press-
60x10
70x8
85x6

High Pulls-
115x10
135x8
155x6

Front Raises-
30x15
30x15
30x15

Side Raises-
30x15
25x15
25x15