| I’ve learned a few things these past few years from athletics: 1. No man is an island. 2. Together we can accomplish anything. 3. It all starts in the weight room. 4. Quitters never win and winners never quit…persevere & keep fighting!! Goals: I’ve committed to becoming a collegiate track & field thrower and I am also interested in place kicking. |
2024 My general metrics.
| # | DATE | HT | WT | MILE | FORTY | VERT |
| 1 | 01JUN24 | 5′-10″ | 185lbs | 7:00 min | 4.7 sec | 14″ |
| 2 | ||||||
| 3 |
2024 Weightlifting & nutrition.
Today I will do what others won’t, so tomorrow I can do what others can’t.
| About my advanced lifting/nutrition program. I started in June of 2024 and have added very good mass and strength gains. My current 1RMs are listed in the tables below. My dad has built a free weight home gym, and we’ve set the following weightlifting goals for May of 2026; 175lb snatch, 300lb squat, 275lb bench. My lift cycle is 6 weeks, there are four workouts per week (two heavy and two lite) and on week 7, I take a new “one rep max” or 1RM for my “big four” lifts: 1) High Back Squat. 2) Bench Press. 3) Snatch Deadlift. 4) Military Press. Percentages of the new 1RM are calculated so I know how much weight to add to the barbell for the proper resistance training in the next cycle. There are a couple of small accessory workouts during week 7 as well, but mostly it’s a rest week after 1RM day, then, the next cycle begins the following week. Nutrition wise, I supplement normal whole food meals with multi-vitamins, whey protein (morning and pre-post lifting) and casein protein before sleep. I strive to intake 190grams of protein per day. |
“Big four” 1RM progress log.
| LIFT | 05JUN24 Start Cycle #1 1RM. | 22JUL24 Cycle #2 1RM. | 09SEP24 Cycle #3 1RM. | 27OCT24 Cycle #4 1RM. |
|---|---|---|---|---|
| High Back Squat | 190 | 205 | 215 | 225 |
| Bench Press | 130 | 135 | 140 | 150 |
| Snatch Deadlift | 145 | 165 | 180 | 200 |
| Military Press | 90 | 95 | 100 | 105 |
| LIFT | 16DEC24 Cycle #5 1RM. | 03FEB25 Cycle #6 1RM. | 24MAR25 Cycle #7 1RM. | 12MAY25 Cycle #8 1RM. |
|---|---|---|---|---|
| High Back Squat | 260 | |||
| Bench Press | 165 | |||
| Snatch Deadlift | 215 | |||
| Military Press | 110 |
| LIFT | 30JUN25 Cycle #9 1RM. | 18AUG25 Cycle #10 1RM. | 06OCT25 Cycle #11 1RM. | 24NOV25 Cycle #12 1RM. |
| High Back Squat | ||||
| Bench Press | ||||
| Snatch Deadlift | ||||
| Military Press |
| LIFT | 12JAN26 Cycle #13 1RM. | 02MAR26 Cycle #14 1RM. | 20APR26 Cycle #15 1RM. | 08JUN26 Cycle #16 1RM. |
| High Back Squat | ||||
| Bench Press | ||||
| Snatch Deadlift | ||||
| Military Press |
| LIFT | 27JUL26 Final HS 1RMs. | |||
| High Back Squat | ||||
| Bench Press | ||||
| Snatch Deadlift | ||||
| Military Press |
Pre-lift warm-up & stretching.
| About my pre-lift warm-up and stretching routine. 1. Warm-up #1. 2-minute run in place. 2. Stretch. [10 Minutes] –Neck Push. (10 right to left, then 10 front to back, apply force to strengthen neck muscles.) –Latissimus Dorsi Pull. (Right arm over head & pull with left, 5,000 count, then, repeat opposite.) –Tri-cep, Shoulder & Lat Pull. (Right arm over chest & pull with left, 5,000 count, then, repeat opposite.) –Rotator Cuff (windmills). (10 forward, then 10 reverse.) –Torso Twist. (10 twists right to left.) –Torso Bend. (10 bends right to left.) –Hamstring Dip. (Right foot over left, left leg straight, grab left toe [no bouncing], 5,000 count, then, repeat opposite.) –Quadriceps Pull. (Stand on left foot, raise right foot behind you, grab toe & pull, 5,000 count, then, repeat opposite.) –Groin Push (butterfly). (Sit, bring feet together into crotch, lower head toward feet & push knees down w/elbows 5,000 count.) –Groin & Hamstring Push (hurdler). (Sit, extend left foot w/toe up, place right foot to the rear & form a 90 degree “chicken wing”, put left side of chest to knee & hold left foot with left hand [no bouncing], 5,000 count, then, repeat opposite.) –Trunk Mobility (scorpion). (Lay face down, arms 90 degrees out & palms down, bring right leg over the left leg & touch left hand with right foot [while keeping right shoulder down] 5,000 count, then, repeat opposite.) 3. Warm-up #2 —plyometrics. (I do these as fast & as explosive as is possible, see the video.) Jump Chin-ups (16), Lateral Bounds (16), V Leg-ups (16), Squat Jump (16), Jumping Jacks (16). |
Heavy day training.
| About my heavy day routine: After warm-up and stretching, all of my exercises utilize a barbell & plates & I start by working my “big four” lifts: 1) High Back Squat. 2) Bench Press. 3) Snatch Deadlift. 4) Military Press. I work 4 sets with the following minimum reps & percentages: 7/60%, 7/70%, 5/80%, 7/70% for each exercise. –Sets 1 & 2 are warm-ups & are locked in at 7reps. –Set 3 requires me to hit the minimum 5reps. Once I’m good with that, I can then max out at 9 reps in this set. –-Set 4 is a burn set that progresses upward during the lifting-cycle from 7reps to muscle failure. ***If I fail; >For squat, I just set the bar down on the safety rack due to having only one spotter. >For bench, I do a few negatives with my spotter or just set the bar down on the safety rack. >For deadlift, I just return the bar to the floor. >For military, I just lower the bar back down to my upper chest & rack the bar. Finally, there are two accessory lift circuits: —Circuit #1– Muscle Snatch, Calf Raise & Plate Twist. —Circuit #2– Straight Leg Deadlift, Shoulder Shrug & Bicep Curl. Mostly, these aux lifts are implemented to enhance the “big four” lifts as well as work individual muscle groups with greater attention. [Note: I only do one set of muscle snatches at 60% of my military press 1RM because I can’t drop the bar on our floor & lowering heavier weight from overhead puts too much stress on my rotator cuffs.] |
Lite day training.
| About my lite day routine: After warm-up and stretching, I do a series of accessory exercises & dumbbell lifts. Here, I’m trying to improve balance & core control as well as challenge a few muscle groups for growth. I work 2 sets, and depending on the exercise, the number of reps varies from 7 to failure. The percentage of weight resistance varies as well during DB & leg curls, but generally stays around 50% to 60% of an estimated 1RM. —Circuit #1- DB Snatch & Jerk, DB Tri-cep Extensions, Quadricep Extensions & Crunches. —Circuit #2- DB Split-Squat, DB Bent Row, Hamstring Curl & Push-ups. |
2024 Track & field – throwing.
I think throwing is cool, my discus PR is 90′-6″.
Discus
Discus: I lettered my sophomore season, I’m right-handed and my discus PR is 90ft 6in which was obtained in Guilford, NH on May 14th, 2024. I have been training for two seasons. My May of 2026 goal for discus is 130ft-150ft at the NHIAA Division 3 State Championship.
Shot Put
Shot put: I threw shot put my freshman year, but I wasn’t able to handle the weight and had an injury, I didn’t throw shot put my sophomore season. I will be practicing and throwing shot put going forward and have set a goal of 35ft-50ft for May of 2026 at the NHIAA Division 3 State Championship.
Hammer
Hammer: In New Hampshire, we don’t throw the hammer in high school. My dad noticed that the NCAA throws the hammer at meets while researching track records online and we decided that I should start learning the technique. I will be practicing the hammer throw technique for the next two years in preparation for college.
2024 Soccer
I’m honored to play this sport with my bros.
| My throwing coach recommends I play soccer to strengthen my core. I grew up playing soccer as a defender (fullback) and am now in my 12th season, I love being part of and helping my team. I started this season on the JV squad & was promoted to midfielder with a license to “take a shot if it’s there”. On October 3rd, 2024, I was added to the varsity as a “swinger” & I have lettered. |
- Practice shot on goal. 0:01
- Nice pass. 0:09
- Receive, fall down and then continue fighting to move ball to goal. 0:18
- Beat #25…steal, break free & pass. 0:53
- Charge defense and pass. 0:58
- Charge defense and pass. 1:04
- Receive, Ronaldo chop juke, charge defense and take a shot (needed another touch). 1:11
- Nice steal. 1:28
- Pass up-field. 1:36
- Block & pass. 1:38
- Nice chip pass. 1:44
2024 Football
I love football and want to play the sport, but our school district doesn’t have a football team, and my dad doesn’t want me playing on a club squad. My dad, a former football coach, suggested I try place kicking now that both my leg strength and soccer passing accuracy have increased. We used a soccer goal to simulate the height of lineman at the LOS, and after reviewing alignment, approach, kick and follow through procedures, I kicked a ton of PAT’s and field goals at memorial field here in Berlin for the first time ever this past Sunday (29SEP24). My best FG was 35 yards. Update 16NOV24…after several trips to the field I have finally kicked a 40yd FG. Over the next two years I will also be learning; kick off, snapping, offensive guard and fullback techniques. Who knows, I may be able to walk on in college!
Thanks mom for sewing my letter to my jacket!