Today's 70 minute lift kicked my ass
5 minute row machine warm up
Main Lifts
Bench 10-10-8-8-5
Squat 2 warm up sets --> 10-10-8-8
Straight bar dead lift 3x8 with Curl+Press Super Set ---- The gym needs to get a hex bar, BAD.
Leg Press 2 warm up sets 4x10 (BIG WEIGHT Y'ALL)
Circuits
2 sets -- High Pull (10 reps ), Curl+Press(10), Bench Dips (Max)
3 sets -- Cable Flys (10), Push/Pull Cables (10/arm), AbX machine (25)
2 sets -- Hang Clean (6), Inverted Rows (max)
4 sets -- Preacher Curl (10), Super skaters (10/leg), Good Mornings (8)
Finishers
Chest - 135 Burnouts (19 reps)
Chest - 2 sets - High cable flys (15), Low Cable flys (10), Plank (1 min)
Legs - Leg Press (60% of 10 rep max) Do as many reps as you can in 2 minutes, legs still feel like jello
Full Body - row machine - 1000 meters - min rest - 500 meters - min rest - 300 meters
DONE
Friday, February 8, 2013
Thursday, February 7, 2013
All Things UNC 2013 Recruiting Class
With the NCAA sanctions and the Roy Smith screw up we had 19 schollies to dish out this recruiting season. We signed up 17, including the 4 that have already enrolled this January (Francis, Fieulleteau, Prince, and Trubisky).
Here they are (alphabetically):
Mikey Bart - DL - Buford (GA)
A two way player in high school Mikey was also recruited as a tight end. Played baseball on a state championship squad. I haven't seen any film on this guy. I like his size 6-3, 245 and would love to see what he could do on the interior of the defensive line.
Lucas Crowley - Center(The Most Important Player on the Field) - Ponte Vedra (FL) Nease
As a former center, I will be all eyes on this guy as his career pans out at Chapel Hill. Some outlets have this guy as a top 5 center prospect in the class. Also played Left tackle in high school. His size is much greater than mine with his measurables at 6-3 270. In brief clips I've seen on him, he appears to let his size do much of the talking. I need to see more video before I completely trash his pad level. Hope he has a mean streak.
Dajuan Drennon - DE - Erial (NJ) Timber Creek Regional
Completely agree with the coaches about giving this kid a shot at Bandit. Fellow high school teammate Greg Webb also signed with the Carolina Blue and White yesterday. Kid has significant upside and great size 6-4 230. I want to see more film on him.
Jordan Fieulleteau (fee-ALL-toe) - WR - Raleigh (NC) Wakefield
Already enrolled at Carolina. Was a member of the all-state team and seemed to live in the endzone his last two years in high school. Finished with more touchdown catches the last season than anyone else in the country. In my opinion, he needs to put on about 20 lbs, when he measured in at 6-3 200.
Khris Francis - RB - Durham (NC) Hillside
Put up big numbers his last couple of years in high school. Already enrolled at Carolina. Shrine Bowl team member. Good size for a little guy 5-9, 200 according to LF. Will be interesting to watch him battle out with TJ Logan for the 3rd running back spot.
Marquis Hayes - DE/LB - Jacksonville (FL) University Christian
Recruited as a bandit. Great closing speed, first step, and appears to play well in space. Also dabbled a bit on offense as a tight end and played basketball (so he should have decent hands). It'll be interesting to see how much weight our strength and conditioning crew want to put on this kid. He looks like a bean pole as a defensive end coming in at 6-3 220.
Brad Henson - OL - Toms River (NJ) Monsignor Dovovan
Great versatility playing all positions on the offensive line in high school. On film he had the luxury of being bigger than every player he played against by at least 60 lbs. Pad level not great, but that'll fix itself when he get mauled into the backfield a couple of times. Long enough arms to play tackle at this level.
Johnathan "Bug" Howard - WR - Rochelle (GA) Wilcox County
Bug has been called half of the "Twin Towers" by LF. Lots of production and accolades in high school. Apparently he's put on 20 lbs since the beginning of his senior year which puts his at 6-4 195. Appears raw on some of his underneath routes. Dude needs to keep hitting the iron gym and the grocery store.
Nazair Jones - DL - Roanoke Rapids (NC)
Top 15 player in the state(depending on outlet). Has the talent, size, (6-4 250), and athleticism to play any position in the front seven with the exception of weakside line backer. In the film I've seen, he loafs on plays that don't come his way, which he'll have to fix. Would like to see this kid have the work ethic that Tommy Heffernan has.
Desmond Lawrence - DB - Charlotte Christian
Played on both sides of the ball in high school as a tailback and defensive back. Have reached out to a buddy that played ball with him to see if he's the real deal. Will keep y'all posted.
TJ Logan - RB- Greensboro (NC) Northern Guilford
Chances are you've heard about this kid if you follow North Carolina high school athletics. He rushed for 510 yards in the state title game. I blocked for a running back that rushed for 340 one game and I thought I was gonna die. I can't imagine blocking for 510 yards. Any way TJ Logan puts up highlights and numbers. If he isn't in the two deep, yours truly would like to see him get red shirted. I think he needs to up his 5-10 180 to about 205, much like Gio did. This kid's coming in with a lot of hype. Hope he has the work ethic and attitude to deal with it.
Donnie Miles - S - Suwanee (GA) North Gwinnett
Looks like he might be the spark plug you need in a nickel and dime front. Was a very active safety and was considered by all outlets a top 100 player in the state of Georgia which year in and year out is a deep talent pool. I like his size 5-11 200 and also the fact that he has experience on the offensive side of the ball at both running back and receiver. This kid looks like a player.
RJ Prince - OL - Albemarle (NC)
We got a mammoth (6-7 310) Offensive Linemen from just east of Charlotte. Usually I'm not huge on single A products cause they haven't played the likes of Independence, Mallard Creek and Butler year in and year out, but this kid was a monster at the combines. He's already enrolled in school. My advice to him is keep your pad level low, hit that weight room, and get some stink up your ass when you line up, young man.
Ryan Switzer - A Back - Charleston (WV) Washington
Being called the Wes Welker of the class. The 2 time player of the year for the State of West Virginia is headed to Chapel Hill getting into a system where it looks like he'll flourish. A three sport athlete who was on the state champion 4x100 and 4x200 track teams as well as the basketball team to me screams athlete. Now I want him to put on another 20 lbs or so and be able to maintain his speed which he should be able to. I know LF has plans to get this kid out in space, it'll be interesting to see how quickly he can match up with D1 speed and be able to produce.
Mitch Trubisky - QB - Mentor (OH) High
Already enrolled at Carolina, the State of Ohio Mr Football was the most prolific passer in the Greater Cleveland Area. If you look at the kid, you'd think he was a drop back passer but his numbers also indicate that he has some wheels. Kid's also a winner racking up a 30-8 record as a starter. I'm excited to see what this guy does this spring. With Marquise Williams deciding to fail a couple of classes, this kid could see the field in a back up role this year. I hope Mitch is ready to go all out in that weight room. I'm ready to see him listed at 6-3 225 by his sophomore football season.
Brian Walker - DB - Charlotte (NC) Mallard Creek
Kid comes from an emerging power out of the Charlotte area that now is starting to give the likes of Butler High a run at their money. Kid flies around and makes plays. There is no other way to put it. I hope he keeps his head in the game. He has every opportunity to become a special player.
Greg Webb - DT - Erial (NJ) Timber Creek Regional
Joining high school teammate Dajaun Drennon in this class, I can't wait to watch Greg and RJ Prince go up against each other in Oklahoma Drill. As space eater, it'll be interesting to see if they put this guy on the Syl Williams slim down the second he hops on campus. He needs to get better on his push pull technique, cause he will face a ton of double teams with Pitt joining the Coastal division, UVA adopting a new Offensive Philosophy and VT switching from the Finesse run game to Power.
I will be analyzing these guys on an individual basis in the next week.
The Rankings:
The rankings tell a different story in every outlet:
Scout: 30th overall, 5th in the ACC, 5 four stars, 11 three stars
Rivals: 40th overall, 6th in the ACC, 2 four stars, 15 three stars
ESPN: 20th overall, 4th in the ACC, 11 four stars, 6 three stars.
Personally I don't like that our rankings are all over the board. I wish I could explain how ESPN, Scout and Rivals come up with these rankings, besides the general take the average stars of the players in a class. I haven't ever put great stock in recruiting rankings. I'm a much stronger believer in having the system and in player development than the need to sign ALL OF THE 5 STARS. We didn't haul in a class like Ole Miss, but we certainly looked a lot better than what the folks in West Raleigh reeled in.
A Final Note:
Class of 2013 Signees,
From the second you check in to begin your career as a UNC Football Player, everything you did in high school is irrelevant and does not matter to your coaching staff, nor your teammates. Your ego will have to become diminished, and you will have to earn your spot on the depth chart. You are one of 115-125 young men in a football program at a big school. Some of you are going to have injuries that will plague your career, some of you will not be able to handle the academic workload, some of you will not see the field as much as you want to. It's life. What you can control is how hard you hit the weight room and field, how hard you hit the classroom, and how you treat your peers, teammates, coaches and instructors. The only name that matters on your uniform ison the front of it. You no longer represent just yourself. You represent your family, your coaches and all that call UNC their Alma Mater. Give it your all and makes us proud.
GO HEELS.
Here they are (alphabetically):
Mikey Bart - DL - Buford (GA)
A two way player in high school Mikey was also recruited as a tight end. Played baseball on a state championship squad. I haven't seen any film on this guy. I like his size 6-3, 245 and would love to see what he could do on the interior of the defensive line.
Lucas Crowley - Center(The Most Important Player on the Field) - Ponte Vedra (FL) Nease
As a former center, I will be all eyes on this guy as his career pans out at Chapel Hill. Some outlets have this guy as a top 5 center prospect in the class. Also played Left tackle in high school. His size is much greater than mine with his measurables at 6-3 270. In brief clips I've seen on him, he appears to let his size do much of the talking. I need to see more video before I completely trash his pad level. Hope he has a mean streak.
Dajuan Drennon - DE - Erial (NJ) Timber Creek Regional
Completely agree with the coaches about giving this kid a shot at Bandit. Fellow high school teammate Greg Webb also signed with the Carolina Blue and White yesterday. Kid has significant upside and great size 6-4 230. I want to see more film on him.
Jordan Fieulleteau (fee-ALL-toe) - WR - Raleigh (NC) Wakefield
Already enrolled at Carolina. Was a member of the all-state team and seemed to live in the endzone his last two years in high school. Finished with more touchdown catches the last season than anyone else in the country. In my opinion, he needs to put on about 20 lbs, when he measured in at 6-3 200.
Khris Francis - RB - Durham (NC) Hillside
Put up big numbers his last couple of years in high school. Already enrolled at Carolina. Shrine Bowl team member. Good size for a little guy 5-9, 200 according to LF. Will be interesting to watch him battle out with TJ Logan for the 3rd running back spot.
Marquis Hayes - DE/LB - Jacksonville (FL) University Christian
Recruited as a bandit. Great closing speed, first step, and appears to play well in space. Also dabbled a bit on offense as a tight end and played basketball (so he should have decent hands). It'll be interesting to see how much weight our strength and conditioning crew want to put on this kid. He looks like a bean pole as a defensive end coming in at 6-3 220.
Brad Henson - OL - Toms River (NJ) Monsignor Dovovan
Great versatility playing all positions on the offensive line in high school. On film he had the luxury of being bigger than every player he played against by at least 60 lbs. Pad level not great, but that'll fix itself when he get mauled into the backfield a couple of times. Long enough arms to play tackle at this level.
Johnathan "Bug" Howard - WR - Rochelle (GA) Wilcox County
Bug has been called half of the "Twin Towers" by LF. Lots of production and accolades in high school. Apparently he's put on 20 lbs since the beginning of his senior year which puts his at 6-4 195. Appears raw on some of his underneath routes. Dude needs to keep hitting the iron gym and the grocery store.
Nazair Jones - DL - Roanoke Rapids (NC)
Top 15 player in the state(depending on outlet). Has the talent, size, (6-4 250), and athleticism to play any position in the front seven with the exception of weakside line backer. In the film I've seen, he loafs on plays that don't come his way, which he'll have to fix. Would like to see this kid have the work ethic that Tommy Heffernan has.
Desmond Lawrence - DB - Charlotte Christian
Played on both sides of the ball in high school as a tailback and defensive back. Have reached out to a buddy that played ball with him to see if he's the real deal. Will keep y'all posted.
TJ Logan - RB- Greensboro (NC) Northern Guilford
Chances are you've heard about this kid if you follow North Carolina high school athletics. He rushed for 510 yards in the state title game. I blocked for a running back that rushed for 340 one game and I thought I was gonna die. I can't imagine blocking for 510 yards. Any way TJ Logan puts up highlights and numbers. If he isn't in the two deep, yours truly would like to see him get red shirted. I think he needs to up his 5-10 180 to about 205, much like Gio did. This kid's coming in with a lot of hype. Hope he has the work ethic and attitude to deal with it.
Donnie Miles - S - Suwanee (GA) North Gwinnett
Looks like he might be the spark plug you need in a nickel and dime front. Was a very active safety and was considered by all outlets a top 100 player in the state of Georgia which year in and year out is a deep talent pool. I like his size 5-11 200 and also the fact that he has experience on the offensive side of the ball at both running back and receiver. This kid looks like a player.
RJ Prince - OL - Albemarle (NC)
We got a mammoth (6-7 310) Offensive Linemen from just east of Charlotte. Usually I'm not huge on single A products cause they haven't played the likes of Independence, Mallard Creek and Butler year in and year out, but this kid was a monster at the combines. He's already enrolled in school. My advice to him is keep your pad level low, hit that weight room, and get some stink up your ass when you line up, young man.
Ryan Switzer - A Back - Charleston (WV) Washington
Being called the Wes Welker of the class. The 2 time player of the year for the State of West Virginia is headed to Chapel Hill getting into a system where it looks like he'll flourish. A three sport athlete who was on the state champion 4x100 and 4x200 track teams as well as the basketball team to me screams athlete. Now I want him to put on another 20 lbs or so and be able to maintain his speed which he should be able to. I know LF has plans to get this kid out in space, it'll be interesting to see how quickly he can match up with D1 speed and be able to produce.
Mitch Trubisky - QB - Mentor (OH) High
Already enrolled at Carolina, the State of Ohio Mr Football was the most prolific passer in the Greater Cleveland Area. If you look at the kid, you'd think he was a drop back passer but his numbers also indicate that he has some wheels. Kid's also a winner racking up a 30-8 record as a starter. I'm excited to see what this guy does this spring. With Marquise Williams deciding to fail a couple of classes, this kid could see the field in a back up role this year. I hope Mitch is ready to go all out in that weight room. I'm ready to see him listed at 6-3 225 by his sophomore football season.
Brian Walker - DB - Charlotte (NC) Mallard Creek
Kid comes from an emerging power out of the Charlotte area that now is starting to give the likes of Butler High a run at their money. Kid flies around and makes plays. There is no other way to put it. I hope he keeps his head in the game. He has every opportunity to become a special player.
Greg Webb - DT - Erial (NJ) Timber Creek Regional
Joining high school teammate Dajaun Drennon in this class, I can't wait to watch Greg and RJ Prince go up against each other in Oklahoma Drill. As space eater, it'll be interesting to see if they put this guy on the Syl Williams slim down the second he hops on campus. He needs to get better on his push pull technique, cause he will face a ton of double teams with Pitt joining the Coastal division, UVA adopting a new Offensive Philosophy and VT switching from the Finesse run game to Power.
I will be analyzing these guys on an individual basis in the next week.
The Rankings:
The rankings tell a different story in every outlet:
Scout: 30th overall, 5th in the ACC, 5 four stars, 11 three stars
Rivals: 40th overall, 6th in the ACC, 2 four stars, 15 three stars
ESPN: 20th overall, 4th in the ACC, 11 four stars, 6 three stars.
Personally I don't like that our rankings are all over the board. I wish I could explain how ESPN, Scout and Rivals come up with these rankings, besides the general take the average stars of the players in a class. I haven't ever put great stock in recruiting rankings. I'm a much stronger believer in having the system and in player development than the need to sign ALL OF THE 5 STARS. We didn't haul in a class like Ole Miss, but we certainly looked a lot better than what the folks in West Raleigh reeled in.
A Final Note:
Class of 2013 Signees,
From the second you check in to begin your career as a UNC Football Player, everything you did in high school is irrelevant and does not matter to your coaching staff, nor your teammates. Your ego will have to become diminished, and you will have to earn your spot on the depth chart. You are one of 115-125 young men in a football program at a big school. Some of you are going to have injuries that will plague your career, some of you will not be able to handle the academic workload, some of you will not see the field as much as you want to. It's life. What you can control is how hard you hit the weight room and field, how hard you hit the classroom, and how you treat your peers, teammates, coaches and instructors. The only name that matters on your uniform ison the front of it. You no longer represent just yourself. You represent your family, your coaches and all that call UNC their Alma Mater. Give it your all and makes us proud.
GO HEELS.
Tuesday, February 5, 2013
Purple House Weight Loss: Round Two
Because a friend popped a button off his short the other day, my college roommates and I have decided to embark on the great weight loss crusade.Yours truly could afford to get back to game shape, so i decided I'll be documenting my lift sessions to make me sound like the next Tony Horton.
Because I had too many cobwebs Monday morning thanks to the super bowl, I combo'd my Monday and Wednesday lift sessions. Monday is typically my power day and Wednesday is Speed/Balance Day while Friday I typically emphasivefor the glamour muscles (Arms, Core, Legs). All three workout days are always full body. I'm leaning towards getting two a days 4 days a week back in the equation with a hard swim sesh. That won't likely start until next week. I'm hoping to get my yoga going again once or twice a week and I usual hit cardio on Tuesday and Thursday most weeks. I'm also big on supersets and intervals.
What I hammed up from 615-735 this morning:
Warm Up
8 minutes row machine
Ballistic Stretch
Today's Main Lifts
- Bench 3 x 10
- Bench Burnouts 2 sets 8 dumbbell flys + 5 reps bench (these suck)
- Parallel Squat 10-10-8-8-8
- Hang Cleans 3 x 6
Supersets
1st - 3 sets - Cable Flys (8 reps)- Cable Push Pull (10 reps/arm)- AbX machine 25 reps - 1 min rest
2nd - 2 sets - Straight leg deadlift (10 reps) - Woodchipper (8 reps/side) - Curl+shoulder press (10 reps) - 1 min rest
3rd - 2 sets - Front Squat (8 reps) - Barbell Toe Raises (20 reps) - rope tri extension (10 reps) - 1 min rest
Arms
circuit - 4 sets - preacher curl (12) - super skaters (15/leg) - curl +shoulder press (10 reps)
Stretch
It's embarrassing what lift now compared to my football days. guess i have that mountain to climb once again.
WFP
Because I had too many cobwebs Monday morning thanks to the super bowl, I combo'd my Monday and Wednesday lift sessions. Monday is typically my power day and Wednesday is Speed/Balance Day while Friday I typically emphasivefor the glamour muscles (Arms, Core, Legs). All three workout days are always full body. I'm leaning towards getting two a days 4 days a week back in the equation with a hard swim sesh. That won't likely start until next week. I'm hoping to get my yoga going again once or twice a week and I usual hit cardio on Tuesday and Thursday most weeks. I'm also big on supersets and intervals.
What I hammed up from 615-735 this morning:
Warm Up
8 minutes row machine
Ballistic Stretch
Today's Main Lifts
- Bench 3 x 10
- Bench Burnouts 2 sets 8 dumbbell flys + 5 reps bench (these suck)
- Parallel Squat 10-10-8-8-8
- Hang Cleans 3 x 6
Supersets
1st - 3 sets - Cable Flys (8 reps)- Cable Push Pull (10 reps/arm)- AbX machine 25 reps - 1 min rest
2nd - 2 sets - Straight leg deadlift (10 reps) - Woodchipper (8 reps/side) - Curl+shoulder press (10 reps) - 1 min rest
3rd - 2 sets - Front Squat (8 reps) - Barbell Toe Raises (20 reps) - rope tri extension (10 reps) - 1 min rest
Arms
circuit - 4 sets - preacher curl (12) - super skaters (15/leg) - curl +shoulder press (10 reps)
Stretch
It's embarrassing what lift now compared to my football days. guess i have that mountain to climb once again.
WFP
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