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
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
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)
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
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
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)
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
a. depletion push ups 36,15,11
a. depletion neutral grip pull ups 11,9,6
b. stomach vacuums 5x10
notes:
i didnt feel so good today, but since the depletion stuff isnt that tolling on me i decided just to do em and not push too hard (i wont be able to lift wed or thurs so id prefer not to take three days off in a row)
baseball practice
3 front flips
medball throws 5x100@8
incline hammer curls 2x12,6@20/25,30
side shoulder raise 2x12,6@15,20
notes:
-i still felt kinda sick today, so i was planning on doing heavy lifting but scratched it
-i found out that i can do a front flip today, and i guess they would count kind of a plyo activity so i thought id include that in my log
baseball practice
3 mi jog (29:04)
a. cleans 5x7,5,3,3,3@135,145,150
a. flys 3x10,8,8@20,25
a. bentover raises 3x12,10,10@10,15
b. rdl 5x10,8,6,6,6@115,125,130
b. cable lat pull down (wide grip) 5x10,8,6,6,6@90,100,105
b. overhead tri ext 3x10,8,8@35,40
b. curl 21s 2@40
c. 6 min abs
(schools gym)
legion tryouts
notes:
-i didnt feel too sick today, just stuffed up a little, so i did a full volume weightroom at lowered weights to ease myself back in
baseball game
stomach vacuum variations 5x10
static stretching
notes:
-i forgot to static stretch yesterday, and may have been feeling the effects today, i was the most sore after the 3 mi run as i ever have and maybe part of it was the fact that i didnt stretch out after
