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
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:
fri may 14
baseball game
300 reps core
static stretching
sat may 15
4 min erg warm up
stretch checks
3 warm up runs
2x6x25m sled runs R: 90,240
plyos 50 R: 90
a. cleans 5x7,5,3,3,3@160,170,175
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@30,40,45
b. lat pull down (wide grip) 5x10,8,6,6,6@100,110,115
b. db overhead tri ext 3x10,8,8@45,50/55
c. 6 min abs
d. stomach vacuums 5x10
(local gym)
notes:
-i finally got my clean form down to where i want it to be, i just need to concentrate on stomping down more as opposed to widening my stance (which happens unconsciously to me)
sun may 16
static stretching
notes:
-i was planning on doing some tempo and core work today, but i had a schol dance last night and am way too exhausted
mon may 17
forearm and rotator cuff exercises
baseball practice
team 3 mi jog (30:xx)
a. high pulls 5x8,6,4,4,4@160,165,170
a. incline db bench 5x10,8,6,6,6@50,55,60/55/50
a. seated high cable rows 5x10,8,6,6,6@115,125,130
b. squat 5x8,6,4,4,4@255,265,270
b. high straight arm side cable pull downs 3x10,8,8@60,70
b. db bicep curls 3x10,8,8@30,30
c. 2 min abs
(school’s gym)
notes:
-three mi run absolutely wiped me, i hate distance running 
tues may 18
a. depletion push ups 36,15,11
a. depletion neutral grip pull ups 11,9,6
b. stomach vacuums 5x10
notes:
Wed may 19
6 min abs
notes:
-still feel like crap. Yuck