14 May 2015
2’ bike
2x5 shrug, high pull, front squat@45lbs
2x5 overhead squat@45lbs
2x6 snatch@65lbs
2x6 front squat@95lbs
javelin stretches
Notes:
-abs doms, minor chest doms
-legs felt roasted. Went very light and legs felt very tired post workout nonetheless
15 May 2015
2’ bike
2x5 shrug, high pull, front squat@50lbs
2x5 overhead squat@50lbs
2x6 pullover@65lbs
2x10 upper db circuit
1x12:
-cross flys@15lbs
-pulses@5lbs
-shoulder complex@2.5lbs
-rear delt band pulls
stretch upper
notes:
-pulses performed overhead and side on back then on front
-shoulder complex includes thumbs-up/down raise, ext/int rot, and scarecrows
16 May 2015
~15 block run
depletion push-ups
2’ abs circuit (~200 reps)
1x12 (each) elevated single-leg bridge
javelin ROM drills
Day 1 (17 May 2015)
off
Day 2 (18 May 2015)
2’ bike
2x5 shrug-high pulls-squat@45lbs
2x5 overhead squat@45lbs
2x10 pc@95lbs
2x10 power squat@135lbs
stretch lower
Day 3 (19 May 2015)
2x10 bench@95,115
10,6 pull-ups
2x10 upper body circuit
stretch upper
Day 4 (20 May 2015)
cf tempo bike workout
javelin ROM drills
Day 5 (21 May 2015)
2’ bike
2x5 shrug, high pulls, squat@45lbs
2x5 overhead squat@45lbs
2x10 snatch@65lbs
2x10 front squat@95lbs
stretch lower
Day 6 (22 May 2015)
2’ bike
2x5 shrug, high pull, front squat@45lbs
2x5 overhead squat@45lbs
2x10 pullovers@35lbs/65lbs
1x12 pulses
1x12 shoulder complex
1x12 rear delt band pulls
2x10 upper db circuit
stretch upper
Day 7 (23 May 2015)
~15 block jog
depletion push-ups
1x12 each elevated single-leg bridge
javelin ROM drills
Day 1 (24 May 2015)
off
Day 2 (25 May 2015)
2’ bike
2x5 shrug, high pulls, front squat@45lbs
2x5 overhead squat@45lbs
8,8,4 pc@135lbs
3x8 power squat@225lbs
stretch lower
notes:
-squats feeling pain free and much easier
-grip gave out on the pc’s, likely because I cannot drop the non-bumper plates
Work and life got busy over the last month. over the course of the month I did complete:
Day 2
2’ bike
2x5 shrug, high pulls, front squat
2x5 overhead squat
2x8 bench@135lbs
8,8,3 pull-ups
2x10 db upper circuit
stretch upper
Day 4
CF Bike Workout
Jav ROM Drills
Stretch core
Day 5
2’ bike
2x5 shrug, high pulls, front squat@45lbs
2x5 overhead squats@45lbs
1x8 snatch@95lbs
3x8 front squat@135/155lbs
stretch lower
Day 6
2’ bike
2x5 shrug, high pulls, front squat@45lbs
2x5 overhead squats@45lbs
3x8 pullovers@65lbs
2x10 db upper circuit
stretch upper
Day 7
~1mi jog
depletion pushups
2x6:
-single leg squat
-single leg bridge
2’ abs circuit
Jav ROM drills
Stretch core
Notes:
-Weighed in at mid 150’s lbs this past weekend. bf still visually appears low, so I’m happy I haven’t lost as much mass as I thought. Aiming to enter Fall weighing 155lbs at my lightest, Winter 160lbs at my lightest and Spring Track season 165lbs
Starting up working out again. Get back to school after 4th of July and will begin team program then. Will still use journal to keep track of some simple metrics like bw, ROM standards, major lifts best sets, core volume, running volume, and throwing volume
Day 1 (21 June 2015)
off
Day 2 (22 June 2015)
2’ bike
2x5 shrug, high pull, front squat@40/50lbs
2x5 overhead squat@40/50lbs
6,6,6,3 pc@95/115/135/155lbs
6,6,3 squat@155,225,275
stretch lower
notes:
-Going to do this week as a 4x6, then next week unload with 2x6. Then I’ll start my team’s program
Day 3 (23 June 2015)
2’ bike
2x5 shrug, high pull, front squat@40/50lbs
2x5 overhead squat@40/50lbs
6,3,6,6 bench@135/155/145/135
6,6,3 pull-ups
2x10 db upper circuit
stretch upper