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Preparing for a Pro Career…Part IIby: J.T. Rogan© More from this issue (The following is the diary of former University of San Diego running back J.T. Rogan as he prepares for both the NFL Combine and his individual pro day…this is part II of a series) I currently have built my bench press repetition total at 225 lbs. to 13 reps. The bench press work is relentless. After accomplishing 13 reps on the bench press, there are two subsequent sets of maximum reps at 225 lbs. This is then followed by other taxing upper body work like dumbbell bench press, tricep extensions, a seated press machine and some cable work. This course of lifting reinforces the mantra that my trainer/uncle has led me to support: the best way to lift heavier weights is to lift heavier weights. Pardon the oversimplification of the idea but the strength and muscle mass that athletes desire will be best built through strenuous, continuous advancement in weight training. I have my weight up to 202 lbs. My diet has not been as steady as I would like, but the constant food consumption and weight training has contributed to an improved physique. The strengthening of the core and of the lower body has contributed to the rise in weight. My maximum deadlift is at 485 lbs. and if not for poor form it would probably be 20-40 lbs. higher. The lower back tends to become more involved with the heavier weights as opposed to the use of the legs that limits the maximum lifting amount in the deadlift. I possess trepidation about squatting heavy weights on my surgically repaired knee, but I have squatted a maximum of 425 lbs. The workouts do not have much variation, but their effectiveness is unquestionable. This is my third extended workout period with my uncle. We go to 24 Hour Fitness and we utilize free weights, racks, and machines. We lift one day per muscle group for repetitions and one day per muscle group for maximum weight. We rotate between legs, shoulders and back and chest and arms. We also lift according to proximity. If the plan was to do dumbbell bench with 90's, 100's and 110's, but the 110's are nowhere to be found, then we're lifting the 115's. Surely it sounds nonsensical, but when you're committed to working as hard as you can and the weight is within the spectrum of possibility, you're winning plain and simple. |
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