Aquagenesis…
[ul]
[li]Pool workout
[/li]15 seconds between each set
4 x 20 Split jumps
4 x 20 squat jumps
4 x 20 rotations
4 x 20 bench to pullbacks
4 x 20 twisting rows (one jug)
4 x 25y flutter kick rest 30 seconds per length
4 x 25y front crawl (I can’t butterfly well enough) arms super fast with pull bouy between legs. rest 30
seconds
[li]Core – 800 prone reps
[/li]
[li]Static Stretching
[/li]
[/ul]
Feeling great tonight.
[ul]
[li]10x10 Push-ups 1 minute rest
[/li]
[li]6x3 Bench paired with 6x8 Machine Rows
[/li]-215 x 3
-225 x 3
-225 x 3
-225 x 3
-225 x 2, on the 3rd rep the bar hit very high, but I still got it up, but could not lock it out because of position.
-215 x 3
Machine Rows:
-120
-120
-120
-130
-130
-150
[li]3 x 6 Incline DB paired with Pull-ups
[/li]-60’s x 6
-70’s x 4
-60’s x 6
Pull-ups:
-8
-10 (2 more for the 2 I missed on incline)
-10
[li]BW Dips done slowly
[/li]Did not do it under any sort of scheme, but probably near 30 reps total.
[/ul]
Pretty happy with bench, although I shouldn’t have missed that rep on the 5th set. I have been doing a lot of workouts by myself, but today I went and had some friends around (doing their own thing) and they didn’t let me punk out as I was about to lower the weight after my second set with 225. Maybe it is better I get some people around me occasionally rather than being by myself or around scrubs.
Thanks for the link, interesting stuff… I will have to use that now. How do you set it up when you use the module?
[ul]
[li]25+ x 40-50m Marches and Skips
[/li]Foot feels great
[li]OHB Medball Throws 4 x 10
[/li]-w/ 10lb ball
[li]2 x 10 (5L+5R) Single Leg Jumps onto ~24" box
[/li]Easy easy.
[li]Plyos 6x10
[/li]Similar to last week with the steps as I had no one to hold the boxes. Went very well. Aimed for the 6th step (little less than 5 feet away and over 40" high), but just couldn’t make it. I had one jump where I probably could have, but I simply didn’t put my foot in the right position. These are all from a stand.
[li]Full Squats
[/li]2 x 10
135lbs as warmups
[li]Half Squats 4 x 5
[/li]Warm-up
-185 x 5
-225 x 5
-255 x 3
Work Sets
-275 x 5
-295 x 3 x 5
Happy with these. Done with no belt. On my 2nd set of 295 (3rd set) I had someone watch my depth and they said I had a couple about an inch or half inch above parallel, so on the last set I made sure each was below parallel.
[li]Single Leg squats; back leg on bench 3x8
[/li]-45’s (90lbs) x 2 x 8
-30’s (60lbs) x 1 x 8
Easy, but tiring after the heavy squats.
[li]Glute-Ham Raise 3 x 10
[/li]Shitty shitty shitty
Did 3 reps and the foot plate was far too close (one more notch and it’d be as close as possible)–I cramped at the top of my calf near the near. It was harder than a natural GHR. Attempted to move it back unsuccessfully (got it maybe one notch, if that) then:
1x10 reps
2 x 5 reps
1 x 3 reps (failed at 4).
I was done. 3x10 under a slightly different setting (2 or 3 notches back from where it was) is normally not too difficult (not easy, but not super difficult), yet this was almost impossible. I was getting crushed. Pretty pissed about it, but just more motivation for next time.
[/ul]
Great workout besides the GHR. First indoor track practice tomorrow (though I am doing my own thing), so that’s cool. I am interested to see what is going to happen this season. Tomorrow will probably be a low intensity workout of some sort. I will get a massage sometime this week (it’s a MUST). My hip flexors are simply way too tight.
Going to study for a bio test now. No time for more comments.
[ul]
[li]Warm-up Jog + Stretching + very low volume skipping / marching
[/li]I was asked to do this with the track team… I saw no harm with the low volume (<200m total I believe). Also had some intense badmitton in gym class.
[li]700+ throws w/ 7kg ball no rest
[/li]
[li]200+ reps hurdle mobility
[/li]
[/ul]
Mentally feel good. Sore in my hammies and a bit in the posterior chain in general, but mostly the hammies. Myofascial release and stretching tonight.
EDIT:
Looking back, this session was rather low volume. Need to get my ass in gear next session.
Today:
Light Callisthenics (low volumes of jumping jacks, BW squats, push-ups).
and a massage. At first I was a bit put off–the woman who did it appeared to know little of sports massage and had a hard time going very deep (she was sweating afterwards), my calves and hamstrings specifically feel much better. My knees are not locked and my left foot (which was point out slightly from internal rotation of the femur) is now pointing correctly. Many roads to success I suppose!
[ul]
[li]3 x [20 push-ups, 2, 2, 3 pull-ups]
[/li]90 secs rest
[li]Bench 4 x 6 – Paired with Seated rows 4 x 5
[/li]2 minutes between exercises (supersetted)
Bench
-195
-195
-205
-215 x 5, didn’t do the 6th rep because I grinded out 5 and didn’t want failure
Rows:
-Setting 12
-14
-14
-14
[li]Seated DB Press paired w/ 10 pull-ups
[/li]-55’s
-60’s
-60’s
-60’s
-60’s
[li]3 x 10 Rear Delt Flies
[/li]-35’s
-35’s
-40’s
[li]4 x 10 Bodyweight Dips Slow
[/li]
[li]Core later on
[/li][/ul]
Feeling good.
Yup. I think one thing that’s been making my lifts go up is that I’m not doing the slogging it out reps. Once the quality ends, so do my work sets for that lift.
Yesterday:
[ul][li]Easy jogging/stretching/marching/skipping (very low volume) with team
[/li]
[li]300+ reps of hurdle mobility (probably closer to 400)
[/li]
[li]3x through Easy General Strength Circuit:
[/li]-20 Push-ups
-50 Crunches
-12+ BW Squats
-12 45 Degree Back Raise
-5 Pull-ups (different grips)
-12x each leg hip extension machine
-50 Bicycles
No rest except for walking to station (if I had to walk to it).
Today:
[li]Easy, light jog (~half a mile) w/ light stretching after
[/li]
[li]500+ medball throws
[/li]No rest inbetween (high density), very fast (in a raquetball court) w/ 12lb ball. Got pretty intense and pretty worked up w/ as low of a number of throws it was (I am guessing around 520 total due to a few miscounts).
[li]Light callisthenics
[/li]Did not really count, but multiple sets of 20 push-ups, 20-40 BW squats (not deep), 1/4 single leg squats rhythmically (if I spelled that right), pull-ups, etc. Not a lot of reps total (under or about 400), but it got the blood flowing.
[li]Stretching of the calves and hip flexors. 20+ minutes easily with more to come. Myofascial release tonight before going out to dinner and possibly the club.
[/li]
[/ul]
I am ready for Monday’s workout. More stretching to come with myofascial release as well.
[ul][li]Marching/Skipping x 1000+m
[/li]
Absolutely NO pain in my foot at all–not even once.
[li]4x10 forward between legs medball throws
[/li]Nice and explosive.
[li]5 x 35-40m build-ups
[/li]Felt very fast with high frequency.
[li]Plyos
[/li]3 x 10 [5L+5R] Single Leg onto box
4-5 (I forget which) x 10 Double leg onto box
[li]2x10 135lbs Deeps
[/li]
[li]4 x 5 Squats Deep (no belt as usual)
[/li]-235
-245
-245
-245
Not hard, but my balance was messed up for some reason and I leaned forward a bit too much.
[li]2x8 (16 total) reverse lunges w/ DBs (40’s)
[/li]
[li]3x10 GHR
[/li]Was MUCH better than last week. Certainly not easy, but much better.
[/ul]
Felt great today with the workout–especially with the marches/skips and build-ups. Went to see Kong (friend won tickets), which was a good movie, but a bad choice as too much sitting tonight for me. Stretching and then sleep.
Got into contact with a good ART therapist (worked at NCAA’s, US T&F Nat’ls, and at Helsinki) who is willing to check me out sometime. Hopefully I can meet with him soon.
[ul][li]Team warm-up
[/li]
[li]300+ Reps of Hurdle Mobility
[/li]
[li]DB Snatches 10x10 (5L+5R) <60secs rest generally 30secs
[/li]First 6 sets with a 40lb db and last 4 with a 45lb DB. Not too hard at all, but tiring.
[li]230+ Med Ball throws
[/li]Baseball took the big multipurpose room I was using.
[li]General Strength + Core
[/li]Did some general strength with medball (like golf swings, toe touches) and callisthenics as I always do (push-ups, bw squats, etc.). 400+ prone core reps.
[/ul]
Good workout on the whole. Was moderately (moderate to light) sore in the upper hams and should be cool tomorrow. Stretching + myofascial release + NIP/TUCK tonight.
[ul][li]5 x 14 (7L+7R) DB Snatches
[/li]
[li]10 x 2 Cluster Hang Cleans 2 mins rest
[/li]Warm-up: 135 x 5
-165 x 3
-175 x 7
Felt very explosive on these. I really felt like I was getting a pop on all of the reps. I feel like I can go much heavier if I take the rest and lower the volume, which will happen in a couple months or so.
[li]Deadlifts 3 x 6 heavy (4mins rest/no belt)
[/li]Warm-up: 265 x 3
-315 x 2
-325 x 1
These weren’t bad–first time really doing them heavy in a while. I felt pretty good. Grip was fine throughout, although a little weak on the last rep of the last set (as expected/used an alternating grip).
[li]GHR 4x10
[/li]Felt good. May use a plate behind my head next time (starting small, 10lbs, of course).
[/ul]
The workout went well today. I originally was going to lift after school, but the football team claimed the weightroom and I did not plan on waiting until 4:30 to lift, so I just went home, took a nap, and had dinner then came to lift.
Tomorrow will be a low intensity day (standard) hoping to get a complete throws session in along with some hurdle mobility to finish, rather than begin. That may depend on the weather though, so we’ll see. UChicago sends out decisions Friday… Coach called me tonight to inform me (well my mother) of that. We’ll see…
[ul][li]1000 medball throws
[/li]2mins rest total (1 after 360 and 1 after 720)
[li]Light callisthenics
[/li]
[/ul]
My school has had an interesting start to the EA season. 2/4 for Harvard EA with the 2 not in deferred, many into Carnegie Mellon, a couple into Cornell, find out about Yale tomorrow (one of my friends is a recruited athlete, so at least one is in), and one is deferred from Princeton and another from Johns Hopkins. I called Chicago today about an interview if I don’t get in EA and the woman said to give her a call back when I get my letter if I am not accepted. I asked her if she knew my results and she chuckled and said yes and that was it. The tone was yes you’re in relax, but who knows! Damnit. THE ANTICIPATION!!!
The workout went well. Was not really fueled well as the school was closed early (as was the fitness center), so I planned on working out after dinner. That was going to be too late, so I worked out before and on a somewhat empty stomach, so it was a bit weird.
[ul]
[li]Push-ups/Lat-pull down as warm-up
[/li]
[li]Bench 8 x 2–Paired with DB rows x 10 2 minutes between exercises (supersetted)
[/li]
Bench
-225 x 5
-230 x 3
Rows:
-60 x 4
-65 x 4
I was happy with it. For some reason my lock out on bench was sucking and extremely hard compared to what it is normally at. I am still very happy with the workout. I think I can bench in the 260-275 range right now.
[li]Weighted Pull-ups 5x5 paired w/ Standing Military press x 10
[/li]Used a 25lb plate for the pull-ups. Did 6 on the last set.
Used 95lbs for all sets on the standing military press.
[li]2 x [push-ups x 20 / seated rows x 20]
[/li]No rest between exercises and about 90 seconds - 2 minutes between sets. Ran out of time and had to cut it short if I planned on getting home.
[li]Shoveling
[/li]Intended to do iso core workout, but ended up shoveling for 20-30 minutes instead. After this I was beat. I ate some food and took a nice long nap.
[/ul]
My neck and left trap was very tight today. Felt a bit better before the workout. I was pleased with the workout, but would love to push the bench more. My lockout just sucked today for some reason, but I am still happy with the improvements.
College…
Feeling good this night.
UNIVERSITY OF CHICAGO
CLASS OF 2010
Congrats man. Well deserved.
[ul]
[li]700+ medball throws w/ 12lb ball
[/li]
[li]200 core reps + push-ups + bw squats
[/li]
[li]DB Snatches 10 x 10 <60secs rest
[/li]-40 x 2
-45 x 3
-50 x 3
-55 x 2
[li]3 minute core iso
[/li]
[li]40 minutes of medball solo exercises, callisthenics, and general strength.[/ul]
[/li]
I am feeling great from the workout and from my acceptance to the University of Chicago! This is the best day in a very long time. This battle is over and I have won.
Congratulations, Chicago is a damn good school and it was actually on my initial list of schools until I realized what the weather was like there (have fun with that by the way 
). Will you be running track in college, or is that yet to be determined?
WC and Mister C, thank you very much. It means so much to me, you have no idea. I do plan on doing track in college, assuming I am not dead with the amount of work (but hey, it’s all time management right? ;)). I just hope that this opportunity will allow for me to do the things I really want post-college and control my destiny.
[ul][li]Marching/Skipping x 1000+m
[/li]
Pain in foot was again not seen. A little short ROM after though, but definitely not painful and it came back soon enough.
[li]3x10 forward between legs medball throws
[/li]Better than last week.
[li]7-8 x 35-40m build-ups
[/li]Very fast again. Felt good on these. A bit tired the last 2 as these were all with a walk back recovery (somewhat fast).
[li]Plyos 7 x 10 – Stair Jumps.
[/li]All boxes being used by other “teams” for “training” aka being lazy slobs. The football team insists on using them to sit down during their joke workouts, as does the cheerleading team (not hot enough to be of concern). I was tired of the BS the coaches were giving me, so I just used the stairs.
[li]40 minute break
[/li]Not by my own decision, but I had to pick-up my mom from work and do all of this crap. It really ticked me off, but whatever.
[li]2 x 10 135lbs Deep Squats
[/li]
[li]4 x 5 Squats Parallel heavy w/ belt
[/li]Relatively easy warm-ups (185x5, 225x5, 275x3) then the work sets:
-295 x 5
-315 x 5
-315 x 5
-325 x 5 The last rep was probably 3 inches above parallel and the 4th one possibly one (or none, I wasn’t focusing too much on the depth other than to get the hell out of the hole fast), all of the rest to parallel though.
The last rep pissed me off. I was going down and the fight/flight response kicked in and my body just wanted to get the hell out of there so I went up a little early. I was generally happy with the squats.
[li]2x8 (16 total) reverse lunges w/ DBs (55’s)
[/li]
[li]Goodmornings 3 x 10
[/li]-95lbs
-125lbs x 2
Relatively easy. Had to do this at the gym that doesn’t have a GHR, but it got the job done.
[/ul]
After this, I did a good amount of stretching total lower body. I had to walk home in the freezing cold for about 3/4 a mile, which hopefully was not too stressful on the body. Need to buy some more protein–I just ran out over the weekend and I had to substitute for the oh-so-great Amino Fuel from Twin Labs. Got the job done. Took a nap in the middle of dinner (just kind of passed out) for about 45minutes. Nice contrast shower tonight with probably some stretching/soup can later on.
I am really liking the way everything is coming along at this point.