Matt Meinrod Football Journal

[Matt Meinrod]

Ok guys here's my workout. Let me preface myself and give a few explanations.

Squat - 5x5 - these are done ass to the ground, shoulder width stance. With a belt on 4th and 5th sets; each set more weight

Deadlifts or what I like to refer them as "the greatest lift of all time" - from the floor. I deadlift with triples...unless I'm maxing which obviously would be a singles workout.

Abs - Pretty simple, it's just Sit Ups and Hanging Knee Raises from a pull up bar. 3 x 25 on each. I don't get crazy with abs. My theory on abs is to do something you can tolerate and not dread that way you'll always do them and not skip them. Abs are done every workout.

Seated DB OHP - 3 x 12; each set more weight

Stretch

[Matt Meinrod]

hey bro thanks for responding in my thread about belts, gl man and if u can make a video of u squatting or benchin, the deadlift videos are sweet though. i think u'll do well in the NFL. gl bro

Appreciate it man! Too bad I didnt have my buddy filming today, it was my best gym day in my entire life...well Top 3 haha

[Matt Meinrod]

3-4-06 - Squat Day

Lat Pulls - 160lb. x 25, 15
Squats - 225 x 5; 315 x 5; 405 x 5; 495 x 10
Hanging Knee Raises - 25, 20, 15
Sit Ups - 3 x 20
Stretch

My all time best squat day of my life!!! It was supposed to be a set of 5, but I gutted out 5 more!!

[Mike Westerling]

That's some impressive squattin! Nice job on the PR.
-Mike

[Mr_T]

Man your lifts are insane! That's awesome! :F:

Thanks for posting your workouts.

[jonboy]

Nice workout Matt, im looking forward to reading your journal.

[Christian Dorr]

Matt,

Perhaps I missed it, but wasn't the combines for the NFL last week or the week before? If so how did you do? Not that familiar with the process for drafting and such so pardon my ignorance on these.

[Matt Meinrod]

Matt,

Perhaps I missed it, but wasn't the combines for the NFL last week or the week before? If so how did you do? Not that familiar with the process for drafting and such so pardon my ignorance on these.

Because of my ankle/leg injury the only workouts I'll be doing is on March 16th at my Pro Day at FSU. It will be a full workout (40, pro agility, 3 cone, vert, broad, bench).

[Tony Moses]

I'm glad you started a journal. I always wanted to see your workouts, it'll be a great source of motivation for me. I train really similar to you in style and approach, just with less weight, lol....but the same type of layout, focus on a squat, a pull, and a press, very minimal extra BS added in.

Good luck on your pro day; what gym lifts will you be doing?

One quick question.....why incline dumbells instead of a barbell press?

[Tony Moses]

Thanks Tony! Some people don't like to post their workouts, like it's some big secret or something, but I don't care. I'm here to learn and help out like everyone else.

The only gym lift we will be doing at Pro Day is 225lb. for reps on bench. It could be the dumbbest thing ever. I'll probably hit around 35. Just a guess though. Only if it were a deadlift competition :)

Why the dumbbell press instead of barbell? Honestly it's about safety. I don't trust too many people in the gym. If I have 405lb on the bar for incline barbell and get stuck on my 4th or 5th rep I'd hate to have to rely on someone for help. With the dumbbells I can just dump them.

I appreciate the journal a lot.

If only the NFL knew what every S and C coach in the nation knew, lol...but, give 'em what they want, 35 reps turns heads......that makes a lot of sense with the dumbells. And the higher reps up the total workload, making up for the fact you'd be using 400+ on a barbell. I am going to start lifting in the mornings, but the available 'spotting crew' is questionable, so I am probably gonna go with dumbells too.

[Mr_T]

The only gym lift we will be doing at Pro Day is 225lb. for reps on bench. It could be the dumbbest thing ever. I'll probably hit around 35. Just a guess though. Only if it were a deadlift competition :)

LOL I actually can press MORE weight on incline barbell than flat. I remember when I started doing inclines back in the day my flat bench just took off and improved tremendously. Now, my upper chest is definitely my strong point. Football workouts rock!

I'm going to try a little workout like you're doing today since I'm taking the rest of the week off(spring break). I'm going in for Sqauts, Inclines, BB Rows 5x5. Sounds like fun! Damn I love lifting weights! haha

[Matt Meinrod]

3-6-06

AM Workout

Warm up - jog, high knee, butt kickers, kareoka, lateral steps, heel scoops
3 x pro agility
3 x 3 cone drill
speed latter
Ice Tub


In the process of deloading as I'm only 10 days out from Pro Day.

[rob meulenberg]

Dude, good luck at the Pro day.

From one 'Nole alum (myself) to another, I hope you make it all the way. Kick some ass.

[GregMonfredo]

Goodluck at the Pro Day.

[rob meulenberg]

When did you graduate? And thanks for the support!

No problem, I suport all 'Noles (unless you get drafted by Dallas, New York, or Washington) lol

I graduated in 1998. One of my good friends was a fullback on the training squad. He let me wear is Orange Bowl rings to bars a few times. That was awesome.

I got to train in the football gym on a few occassions. Of note, I saw Dan Kendra (if you don't remember him, ask the coaches about him) do 500x10 on the squat with a walkout and walkback into the rack that seemed to be about 100'. That guy was a beast.

[Matt Meinrod]

3-6-06 - Deadlift Day

PM workout

Deadlift
315lb. x 2
405lb. x 2
545lb. x 2
655lb. x 2
675lb. x 4 (gym's A/C was broke so the bar was super moist)

Sit Ups
2 x 25

Hanging Knee Raises
2 x 20

100+ Gram Protein Drink

[Matt Meinrod]

3-7-07

Ramps at Stadium
Broad Jumps
Hot/Cold Tub

[Christian Dorr]

Little late on getting back on this but best of luck on your Pro Day.

CD

Because of my ankle/leg injury the only workouts I'll be doing is on March 16th at my Pro Day at FSU. It will be a full workout (40, pro agility, 3 cone, vert, broad, bench).

[Matt Meinrod]

3-8-06 - Squat Day

Lat Pulls - 160lb. x 2 x 20 ...warm up
Squat - 225lb. x 5; 315lb. x 5; 405lb. x 5; 495lb. x 5; 525lb. x 5 - last heavy squat day before Pro Day workouts.
Sit Ups - 3 x 20
Hanging Knee Raises - 2 x 15

100gram protein shake

[Matt Meinrod]

3-10-06 - Light Squat Day

Seated DB OHP
105lb. x 12
120lb. x 12
135lb. x 12

Squats - ATG
225lb. x 5
315lb. x 5
405lb. x 5

Sit Ups
3 x 20

[patrick w.]

good luck on pro-day!!

How are you on the pro-agility and the 40? I feel like they should have a different test for O-linemen instead of the 40. It just isn't specific to what you guys do.

[Matt Meinrod]

3-18-06

Deadlift (in new wrestling shoes) from the floor
225lb. x 3
315lb. x 3
405lb. x 3
495lb. x 3
585lb. x 3
655lb. x 3

Wrestling shoes sucked, it felt like I was RDLing all my deadlifts today. I'm definitely going back to Olympic shoes ASAP.

I feel cheated :( hahaha

[Dan Harrison]

I didn't have the best deadlift day on earth either yesterday...so you deadlift in olympic weightlifting shoes? I always thought it's better to be flat against the ground when deadlifting (I use chucks)? Also, do you deadlift heavy every week? If so, how do you recover from that crap?

[Matt Meinrod]

I deadlift heavy once a week. The "experts" say you're supposed to deadlift in flat shoes, but hell with that. I like my heal on my Olympic Shoes so I'm sticking with it. I don't know how I recover from it, but I do. Actually though I'm gonna go with more Olympic movements and less Powerlifting in the next few months as I feel slight burn out coming.

[Nicolette L.]

Matt~ How is your burn out? Are you taking some time off? What about the deadlifts? Keep us posted.

[Matt Meinrod]

Matt~ How is your burn out? Are you taking some time off? What about the deadlifts? Keep us posted.

Started a different journal because I revamped my training approach for the Spring and Summer. Getting away from powerlifting for the next few months to really get the focus back on my Olympic lifting (lol, my roots actually). Powerlifting is still relatively new for me, but I've been oly lifting for years. Check out my new journal "spring 06' routine". It'll be updated this afternoon.

[Nicolette L.]

Ok Matt~ I guess I should have looked first. Insert foot in mouth! LOL Thanks man. Just curious how you were doing.