2010 Baseball Season

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 :confused:
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

Fri may 7

2 min erg warm up
stretch checks
3 warm up runs
2x5x25m sled runs (2 min rest)
depletion push ups 42,18,13
plyos 35 contacts
depletion chin ups 12,10,8
6 min abs
50 stomach vacuums

sat may 8

baseball practice

4 min erg warm up
stretch checks
3 warm up runs
plyos 65 contacts
a. cleans 5x7,5,3,3,3@160,170,175
a. flys 3x10,8,8@25,27.5
a. bentover raise 3x10,8,8@15,17.5
b. reverse hypers 5x10,8,6,6,6@30,40,45
b. lat pull down (wide grip) 5x10,8,6,6,6@95,105,110
b. overhead tri ext 3x10,8,8@45,50
c. medball throws 5x100
(local gym)

sun may 9

baseball practice
team 3 mi jog (29:xx)
static stretching

mon may 10

baseball game (1 sb)
incline hammer curls 2x12,6@25,30
6 min abs
50 stomach vacuums
static stretching

tues may 11

rotator cuff and forearm exercises
baseball practice
300 reps core

notes:
-wow, those curls yesterday hit my biceps really hard yesterday somehow! they are mad sore

wed may 12

4 min erg warm up
stretch checks
sled runs (60%,75%90%)
a. high pulls 5x8,6,4,4,4@160,170,175
a. incline db bench 5x10,8,6,6,6@50,55,60
a. seated high rows 5x10,8,6,6,6@75,85,90
b. squats 5x8,6,4,4,4@250,260,265
b. straight arm high cable side pull downs 3x10,8,8@25,30
b. db biceps curls 3x10,8,8@30,30
c. 2 min abs

notes:
-rows were a bit light
-i wanted to do some speed stuff before the weights, but im still pretty far from track season and i didnt have time, so i just lifted

thrus may 13

baseball game (1 full speed run)
2 min erg warm up
a. depletion push ups 50,12,11
a. depletion neutral grip pull ups 14,7,5
b. stomach vacuums 5x10
c. static stretching

notes:

  • i havent been seeing much improvement in my depletion exercises. i think a lot of it is mental too though, because exercises for reps have never really been my thing