fri apr 16
baseball game
4 min erg warm up
a. hi pulls 5x8,6,4,4,4@170,180,190
a. incline db bench 5x10,8,6,6,6@50,50,55
a. high cable rows 5x10,8,6,6,6@120,125,130
b. squat 5x8,6,4,4,4@230,240,250
b. straight arm cable side pull downs 3x10,8,8@60,65
b. db bicep curls 3x10,8,8@30,30
c. med ball throws 5x100
(school’s gym)
notes:
-so i finally figured out how to make my legs do a more piston-like motion in my start, it feels good so hopefully my starts will improve from it
so while this is just on my mind i wanted to get it down on paper… heres my initial plan for fall (its suppose to be some sort of gpp for a l-s during the winter season):
sun - static stretching
mon - speed, lower weights, heavy medball throws
tues - tempo, upper weights, time based core work
wed - speed, lower weights, weighted core work
thurs - tempo, upper weights, time based core work
fri - speed, plyos, lower weights, rep based core work
sat - tempo, depletion exercises, light medball throws
i dont run that fast (6.92 55m) and i generally have a pretty good work capacity so i think i would be able to handle 3 high intensity days a week without any problems
sat apr 17
4 min ellyptical warm up
stretch checks
3 build ups (50%75%90% effort)
5x20m from jump postion
5 vertical jumps
5 broad jumps
depletion push ups 46,15,16
depletion pull ups (neutral grip) 16,8,5
2 min abs
30 stomach vacuums
sun apr 18
baseball practice
team 3 mi jog (31:12)
static stretching
mon apr 19
rotator cuff and forearm exercises
baseball practice
300 reps core
3 curl 21s with milk jug
30 min bp session
notes:
-i dont have any heavy enough weights at my house so i had to go kinda ghetto with the milk jug lol
tues apr 20
baseball game
a. cleans 5x7,5,3,3,3@170,180,190
a. flys 3x10,8,8@25,30,30
a. bentover raise 3x12,10,10@15,20
b. rdl 5x10,8,6,6,6@135,140,145
b. lat pull down 5x10,8,6,6,6@115,120,125
b. overhead tricep ext 3x10,8,8@45,50
c. 6 min abs
d. static stretching
(school’s gym)
notes:
-i havent gotten much running done in my games as of late because im in a bit of a batting slump 
-190 for a set of 3 in power cleans is a new pr for me so my leg strength is returning. my squats are still not at the same level they once were but my clean strength is back
-the rdls at 145 felt a little too heavy as i stopped feeling that good stretch in my hammys
wed apr 21
rotator cuff and forearm exercises
baseball practice
300 reps core
hot tub
thurs apr 22
baseball game (2 sb)
2 min erg warm up
a. hi pulls 5x8,6,4,4,4@175,185,190
a. db incline bench 5x10,8,6,6,6@45,50,55
a. seated high cable row 5x10,8,6,6,6@110,120,125
b. squat 5x8,6,4,4,4@235,245,250
b. high cable straight arm side pull downs 3x10,8,8@60,70
b. db bicep curls 3x10,8,8@30
c. 2 min abs
d. static stretching
(school’s gym)
fri apr 23
baseball game
50 stomach vacuums
notes:
-bday today!
sat apr 24
4 min erg warm up
stretch checks
sled runs (70%,80%90% effort)
plyos 100 contacts
a. clean 5x7,5,3,3,3@175,165,170
a. flys 3x10,8,8@25,27.5
a. bentover raise 3x12,10,10@15,17.5
b. reverse hypers 5x10,8,6,6,6@20,30,35
b. lat pull down (wide grip) 5x10,8,6,6,6@90,100,105
b. overhead tricep ext 3x10,8,8@45,50
c. 5x100 med ball throws
(local gym)
notes:
-i noticed my catch form on cleans has become god awful so i lightened up to improve it
sun apr 25
baseball practice
notes:
-team 3 mi jog was suppose to be today but my coach had to leave practice so we r doing it tomoro, ill run the 3 mi real slow so it can be more of a warm up for a weight session
mon apr 26
baseball practice
3 mi team jog (28:17)
2 min erg warm up
a. hi pulls 5x8,6,4,4,4@155,165,170
a. incline db bench 5x10,8,6,6,6@50,50,55
a. seated high cable rows (wide grip) 5x10,8,6,6,6@115,120,130
b. squat 5x8,6,4,4,4@240,250,255
b. high cable straight arm side pull downs 3x10,8,8@60,65
b. db biceps curl 3x10,8,8@30/25,30
d. 2 min abs
e. 50 stomach vacuums
f. static stretching
notes:
-the weights i use for my high pulls are the weights i plan to use fro cleans in the next clean session, so since i had to drop clean weight to improve form i also dropped high pulls weight and just looked to have a higher pull
tues apr 27
baseball practice
4 min erg warm up
300 reps core
wed apr 28
baseball game
static stretching
notes:
-i was planning on doing some rep based work today, but my game was very cold and i tweaked my left leg in the knee and achilles tendon… i will lift tomorrow, do depletion stuff friday and lift saturday instead of today
thurs apr 29
baseball practice
2 min erg warm up
a. cleans 5x7,5,3,3,3@155,165,170
a. flys 3x10,8,8@25,30
a. bentover raise 3x12,10,10@15,15
b. rdl 5x10,8,6,6,6@135,135,135
b. lat pull down (wide grip) 5x10,8,6,6,6@110,120,125
b. overhead tri ext 3x10,8,8@45,50
c. 6 min abs
c. 50 stomach vacuums
(school’s gym)
notes:
-the cleans felt very easy and i concentrated on form, i will slowly increase weight back up to what i was doing with bad form
-i noticed some excessive heel recovery today when doing some baserunning practice, granted i wasnt sprinting full speed but this habit is getting annoying
fri apr 30
baseball game
a. depletion push ups 50,15,14
a. depletion neutral grip pull ups 16,7,5
b. 300 reps core
c. static stretching
sat may 1
weigh in -> 144 lbs
4 min erg warm up
3 sled runs (65%85%,90%)
a. squat 5x8,6,4,4,4@245,255,260
a. incline db bench 5x10,8,6,6,6@50,55,55
a. seated high rows 5x10,8,6,6,6@85,95,100
b. reverse hypers 5x10,8,6,6,6@25,35,40
b. high cable side straight arm pull downs 3x10,8,8@20,30
b. db bicep curls 3x10,8,8@27.5,30
b. weighted db calf jumps 2x12,10@70,75(each hand)
c. 500 med ball throws
(local gym)
notes:
-so i put on 6 lbs in the last month, so eating more must be working because i havent put on any notcieable amount of body fat
-rows felt too heavy, squats a little light
sun may 2
baseball practice
team 3 mi jog (28:47)
static stretching
mon may 3
baseball game (1 sb)
3x30m@90%
a. front squats 3x7,5,3@160,170,175
a. chin ups 3x12,10,10
a. stomach vacuums 3x10
b. big 20 through 11 reps
b. push ups 1x5
b. sit ups with twist 1x5
c. static stretching
(school’s gym)
notes:
-got thrown out stealing for the first time since last summer :/, got a bad jump, plus i kind of stumbled halfway thru though so hopefully it was just a fluke
-i went light on the front squats but made sure to squat deep to work on my ROM for cleans
tues may 4
rotator cuff and forearm exercises
2xcurl 21s@35,40
2 min abs
baseball practice
wed may 5
baseball game (1 sb, two full speed runs for balls in the outfield)
300 reps core
static stretching
thurs may 6
baseball practice
50-50-10 punishment
a. high pulls 5x8,6,4,4,4@160,170,175
a. incline db bench 5x10,8,6,6,6@50,50,55
a. seated high cable rows 5x10,8,6,6,6@115,125,130
b. squat 5x8,6,4,4,4@250,260,265
b. high cable side straight arm pull downs 3x10,8,8@60,65 each
b. db bicep curls 3x10,8,8@25,30 each
c. 2 min abs
(school’s gym)
notes:
-50-50-10 punishment was because i was late to a practice… it consists of 50 push ups, 50 sit ups (in any amount of sets/reps) and 10 laps around the baseball field (~2-3mi). i ran it very slowly and treated it like an extensive warm up best i could
-this was my best squatting session ever, as 5x5@250 was my previous best