Wednesday we had a bad weather day, so I was off.
Thursday:
Squat:270x6
Bench:170x6
Friday:
Box Squat:
345x6, had a bunch of help on these. I wouldnt call them true reps.
Pretty hard to squat heavy 2 days in a row again. Im thinking of just slacking off on friday’s. I already feel like Ive been hit by a truck on thursdays.
Got some good lifts in today. Did 290x4 on squat and 195x4 on bench. Hopefully this can translate onto the field to help with my speed.
Today I box squatted 345x4. This time I had no help with it though.
[QUOTE=ku2u]Monday: Agility/plyo’s
Warmup
10minutes
A1. Plyo Boxes: 6x6 boxes, 20-30sec rest imbetween
A2. one legged bounding: 6x12, 20-30sec rest imbetween.
Mat drills:10minutes
10 whole minutes of it, you have to do all of these flips and jumps on this stupid mat. I dont want to explain it all because its all a bunch of shit.
Speed latter:10 minutes
5x
Hurdles:
5x
After School:
Incline db: 5x10
Upright rows: 5x10
Complexes(5 Hang cleans, 5 push presses, 5 stepups, 5 SLDLS): 5x5
Shrugs:5x10
Military Press:5x10
BBcurls:5x10
Close grip Bench:5x10
Tuesday:
Back Squat: 5x10, last set was 215x10
Bench: 5x10, last set was 140
Power Cleans: 5x10, last set was 130
Wednesday: Agility Drills
Warmup
10 minutes
Hurdles:5x
Speed latters: 5x
Mat drills: 10minutes
Power stepups:3x10
Pro agility Drills: 3x w/ 30 sec rest
After school:
Ab work on Balance ball
Complexes: 5x5
Front squats:5x10
Calf Raises:5x10
Overhead Squats: 5x10
Bugarians: 5x10
Thursday:
Box squats: 5x10
Incline bench:5x10
Trap bar dl:5x10
Friday
Squats: 5x10, last set was 215
DB bench: 5x10, Used 30’s
Clean and Press:5x10
[QUOTE=ku2u]
We are still doing this shit except that every week we change the rep ranges on the core lifts.(Squat, Bench, PC) We are now doing 5x2 this week. I might do some speed work on friday of this week since we will be testing 40’s next monday.
Today’s main lift
Box Squat:365x2
I felt like I could have gone up farther, but Im feeling some imbalance of my right glute. Im going to the Chiro on thursday, so hopefully he can fix that. And I also hope he can get me T.O.'s autograph since he works on him. Pretty amazing.
Had a good day today
Squat:310x2, 320x1,
Bench:210x2, 215x1,
On the 1 rep max on the last set on squat and bench, I felt like I could have gone up 5-10 lbs on both lifts. Impressed some stupid coaches finally but still didnt impress the head coach since I did not exhale on my squat.(ya, he told me Im gonna blow up, how stupid is that?) Saw my chiro today, and had some new autographs. He had Tracy McGrady! NO JOKE, he works on him! Then he had this whole room of autographs he had. Most of them were the 98 Atlanta Falcons back when they went to the SB. The only Sprinter he had worked on was Gail Devers, and had a couple of her signatures.
http://blogs.chron.com/nba/2007/01/the_waco_solution_bonzi_sees_t.html
Here is the story of my chiro helping TMac. He isnt really a chiro though. A rehabilitation therapist.
http://72.14.203.104/search?q=cache:-saUsuLOK9IJ:sports.espn.go.com/nba/dailydime%3Fpage%3Ddailydime_070113-14+miracle+guy+in+waco+tracy+mcgrady&hl=en&ct=clnk&cd=5&gl=us
You have to scoll down on this one and its to the right of the page.
Pretty amazing guy. God gave him the ability to be a miracle therapist. Ill tell more about what he does and such if anyone is interested in him.
Testing today didnt go to well for me, or anyone else on the team. I ran a 4.9. Yes it is a huge decrease. Id say that our coaches handtiming sucks because I raced the fastest guy and he was an inch from me, and they counted a tenth second difference. Hopefully those damn coaches realize that there is just too much volume that they give us during the workouts. I dont even think that the coaches even design their own workouts. I think that they buy some program and just post it on the wall. Which I guess that is what most other high school coaches would do also.
We also max out tomorrow on squat and vert. After school today they made us do the monday afterschool workout. Making us do damn supplementary excercises the day before we max out?
Another not so good day of testing.
I Maxed out at 325 on squat today, which isnt bad and I did it without a belt. Then when they made me wear a belt I couldnt get 335. They workout after school also messed with today’s maxes. I was sore in my hips and very sore in my core and back. That probably played a huge role in my squat performance today. We also weighed in and VJ. I jumped a 24, and weighed 153.
I am getting real sick and tired of these coaches. Here this week is the week we are supposed to get our maxes and today we did the Freakin matt drill/agility shit and the after school workout. What they said was “OH, WE JUST WANTED TO WORK THE SORNESS OUT OF YALL???” WTF! Working the soreness by taxing the CNS??? I felt like I wanted to quit after I heard them say that. They are so stupid! Tommorow we max out on bench and powerclean with our taxed CNS’s.
You should be fine as the agility stuff usually isn’t that taxing. Have a contrast shower tonight and relax and go hard tomorrow. Good luck tomorrow–you’ve worked hard, so you should see some decent progress.
Ive been doing the contrast showers, whirl pools, and a semiconsistent diet and still feel pretty sore. They also made us do the overstriding sprints and regular sprints today I forgot to add. They really dont know the exact meaning of the word “recovery.” I sure hope this last workout wont mess with tomorrow’s lifts. Thanks for the tips though Davan.
Maxed out on bench today. I barley just got 225. My Powerclean sucked bad. (165, BLAH)But Ill post all my stats from this six weeks.
Age-16
Ht-5’9
Wt-153
Squat-325
Bench-225
Powerclean-165
40-4.93
Shuttle-4.62
VJ-24
Not what I wanted to get but its hard to get better with the wrong type of training.
Hey not bad numbers really. Your numbers look about right and you’re young. I wouldn’t have expected a powerclean much more than 180lbs or so. Keep working and you’ll get there. Work hard within the program and take advantage of the newbie gains you can get.
Friday:
Upperbody workout that we ususally do after school on mondays
2hrs later
20min warmup
Speed:
4x40yds
2x20yds
Plyos:
VJ’s:2x4
All sprints were done on grass. It was 40degrees out there and Im not used to that. Kept a good drive phase. I was able to accelerate 25yds before becoming erect. Glad I finally got to get some speed work in.
You are experiencing the same problem also arent you davan. I remember you posting your college track program. I shouldnt be complaining because my body is still developing and yours isnt. I need to stop being so negative about the program. Ya it sucks, but im still developing too so hopefully some improvements will come. As long as I keep getting some speed work in I think i should be fine.
Bench:165x10
Squat:240x10
PowerClean:140x5, wasnt going to do 10 reps on powerclean.
That is just too many reps in the powerclean. My HS program is starting a new phase. They said that we are going to be doing more cardiovascular work they said. Cariovascular for FOOTBALL? There may be a new schedule I will put up by the end of this week, and may get to do more of my own speed work.
Didnt do any weight room work but we did conditioning sprints, hurdles, and matt drills. I think that having no speed work for 6 weeks really hurt my 40 that day. But still, other guys who I could beat anyday in a race still beat me with their lucky handtimes. But today on those conditioning sprints, I smoked a guy who beat me in the 40 by1/10sec. everytime on those sprints. But I felt as if i could finally run “relaxed.” I felt like If I didnt need to try hard to run those sprints. Hoperfully I have finally “let the speed come.”
Friday:
20min warmup
Speed work:230yds
4x40yds
2x30yds
2x10yds
Plyos:20
SLJ:3x4
Verticle Jumps:2x4
Pretty good workout. Felt good acceleration on the 40’s. Also feel my top speed being more relaxed. Felt real explosive on the Plyos. We didnt do anything at school today because of the Powerlifting meet tomorrow. I wasnt sure if I should post this week’d different training regimine of theirs either. I think the only thing different is that we are just going to do stadium steps cardio on monday and 10x50yds sprints on wednesday both along with matt drills.
Circuit:
15 pushups
15 BW squats
25 crunches
Continuous for 15min.
This is actually the first time I’ve ever done a BW circuit for active recovery. I usually do 1500yds tempo. Wasnt sure If I should have kept going longer?