This journal is gonna be my workouts to improve my all around athleticism. This is my senior year and Im not training for one specific sport but i will be doing soccer in the spring and maybe rugby in college.
background:
started as a sophomore at db in football on state semi final team
Workout Plan:
Monday
bench- work up to max set of 5
db bench- 2 x failure (about 15-20 reps)
weighted pushups- 2x failure (15-20)
seated cable row- 3x7
db shrugs- 3x7
bb curls- 3x7
grip work
Tuesday
box jumps- 1, 2, 1, 2, 1
bulgarian split squats- 2 x 8
rdl- 2x8
weighted standing ab crunch- 4x10
Thursday
chin up - 10, 10, failure
lat pulldown- 3 x 8
rear delt flye- 3 x 8
db mil. press- 3 x 8
db shrugs- 3 x 8
hammer curls- 3 x 8
grip work
Friday
squat- work up to max set of 5
lunges- 3 x 6
hyper extensions- 3 x 8
back extensions- 3 x 8
ab work
I will do this for about 3 weeks then change up some of the exercises. It is based on the westside for skinny bastards 3 template
I also practice soccer 3 times a week so i get sprinting and conditioning work in.
still been lifting just forget to post.
some highlights
squat- 265x5 (still not back up to max which was 285x5 but first time i have tried hard on them in a while so feeling good about it)
lat pulldowns have been feeling strong also
I feel stronger on the soccer field and i can overpower the people i have been practicing with so this is giving me some confidence to make up for my lack of technical skill right now.