Well it appears that some posts have been deleted, and I didnt back it up so I really have a week or two of my training missing. Oh well.
Heres what I did for today, Sunday the 23rd of January.
Bench Press 3x10
High Pull 4x8
Deadlift 6x5
Overhead Shoulder Press 3x10 SS1
Lat Pulldown 3x10 SS1
Barbell Curls 3x10 SS2
Skull Crushers 3x10 SS2
Good Mornings 3x10 SS2
Been away for a while cuz my internet connection has been down, so heres a long ass update of what happened.
On Monday and Tuesday I rested cuz I knew I was gonna have a tough day on Wednesday.
Wednesday
Weightlifting 6:00am - 7:30am
1/2 mile warm-up jog
High Pull 3x8
DB Bench Press 3x12
Incline DB BP 3x12
Overhead Shoulder Press 3x12
Plate Raises 3x12
Barbell Curls 3x12
Ab circuits
All lifts (except clean) done with a 3 sec up 3 sec down tempo
Then I had a hockey game later at 6:30pm, and after that I was completely drained.
Thursday
Weightlifting 6:00am - 7:30am
1/2 mile warm-up jog
Full Squat (past parallel) 3x12
Good Mornings 3x12
Pull-Ups 3x12
Seated Cable Rows 3x12
Shoulder Shrugs 3x12
DB Hang Snatch 3x8
Ab circuits
1 Mile Run
All lifts (except snatch) done with a 3 sec up 3 secc down tempo
Then things started getting bad. I kinda had the feeling I was stretching myself a little thin for the start of football lifting, and when you combine that with 6 hours of total sleep in two days, well bad things happen. Thursday afternoon when I went home I ended up puking all over the place, I guess it was my body telling me to slow down. So I skipped weightlifting and school and friday and I slept for 17 hours straight. Now I’m back up and catching up on my homework. I guess I just gotta get more sleep now that morning lifting has started.
1/31
Football weightlifting this morning. I slept through my alarm by 20 minutes, but I ended up getting their on time after making whats normally a 20 minute drive in about 9 minutes. 110mph on the freeways, now thats speed right there. Anways, I got there right before 6:00am (when we start), and this is what we did.
1/2 mile warm-up jog
High Pull 4x6
DB Bench Press 3x10
Incline DB Bench Press 3x10
Overhead Shoulder Press 3x10
Plate Raises 3x10
Barbell Curls 3x10
Dips 3x10
Ab Circuits
All lifts (except high pull) done at a 3 sec up 3 sec down tempo
hahahaha
and dude, whats up with the 3 sec tempo?!
Dont even ask. Our coach has it in his mind that this new 3 second tempo shit is better for us. I hate it, but I really have no other choice but to follow it. The idea behind it is that its supposed to increase our time under tension and as a result will induce a greater hypertrophy of the muscle (make it bigger). I think he said that as we get more advanced in lifting we’re gonna go back to just lifting weights without a concern for the tempo, but I havent done anything like this before, so i dont know how thats gonna work out.
Tuesday 2/1
Honestly, I dont remember the workout for tuesday, but I’m sure it was pretty similar to what we did on thursday of last week.
I had wednesday off from football, but I did have a hockey game so I count that as something.
Thursday 2/3 - I dont know what the hell our coach was thinking today, cuz normally we have an upper body day followed by a lowerbody day, but today did legs in addition to predominantly upperbody work. So whatever we’re doing tomorrow, that muscle is already gonna be fatigued. Great.
Morning Weightlifting 6:00 am
Clean-Grip Deadlift 4x6
Bench Press 3x10
Incline DB BP 3x10
SS1 Overhead Shoulder Press 3x10
SS1 High Pulls with a 45lb Weight 3x10
SS1 Plate Raises with a 25lb Weight 3x10
SS2 Wide-Grip Barbell Curls 3x10
SS2 Dips 3x10
Ab Circuits
(Once again, all lifts with a 3 sec up and 3 sec down tempo, even the freaking deadlift)
My coach in high school used to have us do “Speed” upper body workouts on Fridays, light weight, at least 30 repetitions all done as fast as possible in under 60 seconds for 3 sets of bench press, military press, “standing press” what he called it (basically a standing bench press-I always tried to get out of it cuz I thought it was a waste of time)… but yeah some people will come up with some weird ass shit… I dont know how doing high repetitions fast for as many reps as possible under a minute will make a football player better…
Yeah, its pretty unfortunate that athletes are sometimes put into a position where they either have to decide between their own training or putting up with some BS and staying on the team. Either way, its not good. But I’m just gonna put my trust in this guy and see how it works out, everyone was saying such great things about how he was an awesome S and C coach when he was first hired a couple of months ago. So we’ll see if everything plays out all right or if hes another quack who’s been brainwashed with ideas that dont even work. Time will tell.
Anyways, Friday was a decent workout day. We did the Snatch with a barbell for the first time, and it was really awkward. We had some pretty grueling ab circuits, but other than that it was a good session.
Friday 2/4
Morning Weightlifting 6:00am-7:30am
BB Snatch (from the floor) 3x6
Good Mornings 3x10
Pull-Ups (Neutral Grip) 3x10
Dumbell Front Squat 3x10
Bent Over Rows 3x10
BB Shoulder Shrugs 3x10
Manual Neck Excercises 3x10
Ab Circuits
(all lifts at 3 sec up, 3 sec down tempo except for snatch and pull-ups)
Today’s workout was ok. I still felt a little fatigue despite the rest over the weekend, but I think I’ll be fine if I work through it. Tonight I have another hockey game, and so I’ll see how that goes. OTher than that, the track season officially starts on the 14th, and I know that I havent been doing nearly enough running, but at least I’ll have some basic strength and fitness, which is more than most of the other slobs on our track team can say.
Monday 2/7
Morning Weightlifting 6:00am-7:30am
High Pull 3x8
DB Bench Press 3x12
Incline Bench Press 3x12
Overhead Shoulder Press 3x12
Plate Raises 3x12
Barbell Curls 3x12
Dips 3x12
Core Work
(all lifts at a 3 sec up, 3 sec down tempo except for the high pull)
Last night’s hockey game was another loss, but it was still pretty fun. We shouldve beat these guys easily but we were missing about half of our team (and most of the good players plus our goalie) and so we only had one sub. We were winning at one point, but then we got tired and they skated all around us. Weightlifting this morning was good. The only other thing that was kind of weird was that a i hit a dead deer on the freeway on the way this morning, and that was an unnerving experience…
Tuesday 2/8
Morning Weightlifting 6:00am-7:30am
Dumbell Snatch 3x8
Full Squat 3x12
Good Mornings 3x12
Pull-Ups 3x12
Bent-Over Rows 3x12
Shoulder Shrugs 3x12
Ab Circuits
(all lifts at 3 sec up, 3 sec down tempo except pull-ups and snatches)
This was one of the few weeks where we have hockey games on Wednesday and Monday, and it took its toll. Last night we almost won, but it all went downhill after I was ejected from the game. I think they called me for roughness or something, but I ended up completely decking some asshole down in one of the corners (and its technically a non-check league) and so the refs through me out. After that they scored 3 straight goals and we lost. The hockey game must’ve took a lot out of me, cuz weightlifting this morning was a bitch. Then next week throw on track practice and I’m gonna be one tired mofo.
Thursday 2/10
Morning Weightlifting 6:00-7:30am
Hang Clean 3x8
Bench Press 3x12
Incline DB Bench 3x12
Overhead DB Shoulder Press 3x12
Plate Raises 3x12
Upright Rows 3x12
Barbell Curls 3x12
Dips 3x12
Med Ball Throws (dont remember amount or weights)
Ab Circuits
All lifts at 3 sec up, 3 sec down tempo except for clean, dips, and med balls
Nothing special happened today, except for the fact that its the third day in a row I’m running on 5 hours or less of sleep, and I feel like I’m gonna fall asleep at any minute. Also, our coach forgot to do the last rotation of our lifts today (I dont know if he forgot to make us go to the last rotation or if he did it on purpose) and instead we did some 20 minute group conditioning/race thing. It was kind of weird, but fun at the same time. It was also nice to get out of weightlifting and make it to homeroom on time for once. Now next week is gonna be biatch. Check out this schedule for Mon-Fri…
Mon:Morning Weightlifting; Afternoon Track Practice (1st of the season); Evening Hockey Game
Tue:Morning Weightlifting; Afternoon Track
Wed:Morning Weightlifting;Dentist Appt.;Afternoon Track; Evening Hockey Game
Thu:Morning Weightlifting:Afternoon Track
Fri:Afternoon Track
with school and studying in between, I think sleeping is going to be a rare luxury.
Heres what I did today, and there werent as many lifts cuz he skipped the last rotation, which contained 3 lifts.
Friday 2/11
Morning Weightlifting 6:00am-7:30am
Power Snatch 3x8
Dumbell Front Squat 3x12
Stiff Legged Deads 3x12
Pull Ups 3x12
Weird Conditioning Circuit
Well, today was a mixed bag. Footbal weightlifting in the morning went well, and I’m suprised to say that in three weeks I’ve gained weight from 155lbs to 162lbs with no visible difference as far as body fat gained. Thats damn good for me, and I’m proud of it. Then we had our first track practice of the season, and I’m feeling really good about my hurdles this year. With today’s first practice my form felt better than it did at any time last year. Also, I can already three step the hurdles, when last year I wasnt able to do that until the day of League Finals. The only bad things in today was that I got completely chewed multiple times in Math class, and that I found out our hockey game was canceled after I had already driven an hour and a half through traffic to get to the rink. My coach is a dead man.
Monday 2/14
Morning Weightlifting
3/4 mile Jog
High Pull 3x8
Dumbell Bench 3x12
Incline Dumbell Bench 3x12
Overhead Shoulder Press 3x12
Upright Row 3x12
Plate Raises 3x12
Barbell Curls 3x12
Dips 3x12
Various Med Ball Throws
Track Workout
3:00-4:30
Meeting
1/2 mile jog
Warm-up (Agilities, Stretches)
6x40yd Repeats
Hurdles Form Drills (lead leg, trail leg)
5 step tempo drills for 3 hurdles
3 step sprints for 3 hurdles
Cool-Down
First day of real track practice, and I’m really feeling it right now. First of all, I got a total of 4 hours of sleep last night cuz I had to study all night for an AP chem test and I got home late cuz of the traffic from hockey. Then this morning for football they had us do a 1 mile warm-up jog (almost twice as much as normal), and that just started the day off poorly for me. Then it was a lower body day for lifting in the morning. Entonces (spanish, I have a test tomorrow), track practice was pretty hard to. On the bright side, I was the one leading/settting the pace for almost the entire time during the track workout, so that means good things could be in store for me this season.
Tuesday 2/15
AM Weightlifting 6:00-7:30
1 mile jog
DB Snatch 4x8
Squat 3x12
Good Mornings 3x12
Pull Ups 3x12
Bent-Over Rows 3x12
Shoulder Shrugs 3x12
Ab Circuits
PM Track Workout 3:00-4:30
1/2 mile jog
Agilities
Stretches
4x40yd buildups
Hurdle Mobility
6x200m repeats (with 1 min rest in between) (the first rep was 100%, but after that it bordered on the 70-80% range)
Cool-Down Lap
Oh yeah, and we just got the schedule for our meets. The good thing this year is that we have a decent amount of meets scheduled. Last year I think we had 4 total before League Prelims. I’m not including the Arcadia Invitational, Mt. Sac Invitational, or the Bishop Amat Relays cuz I’m not sure if my times are gonna be good enough to where I wanna go to those meets, but if I get better than I’ll be heading out to those races too. I’m gonna be training through most of them, but here it is…
2/28 - @ Cathedral (slight peak)
3/10 - @ Alemany (train through)
3/12 - Tri-Cities Invite @ Moorpark High (train through)
3/17 - vs Chaminade (slight peak)
3/24 - vs Notre Dame (train through)
4/07 - vs Crespi (train through)
4/14 - @ Harvard-Westlake (slight peak)
4/21 - @ Loyola (train through)
5/02 - League Prelims (peak)
5/05 - League Finals (peak)
Ugh, today was a mistake all over. Last night we had a power outage and it reset my alarm, and so I ended up sleeping through my weightlifting workout in the morning. It might turn out to be a blessing in disguise, becuase now I dont have to do 4 weight sessions 4 days in a row, and instead I get to make up the work on friday. Either way though, the coaches are not gonna be happy with me. Then track went ok, we did some weird thing where basically you jogged the curves of the track, then buildup to top speed for 40m on the straightaway, hold MaxV for about 20m, then decelerrated for the next 40m. We did 3 laps of this, took a 5 minute break, and then did another 3 laps. We havent gone over hurdles in a couple of days, but I think tomorrow the coach is gonna have the hurdlers break off after warm-ups to focus on our event. Oh yeah, the one good thing that came out of this day is that I got 8 hours of sleep, which is more than I got the two previous nights combined.
Wednesday 2/16
PM Track Practice
3:00-4:30
1/2 mile jog
Stretches
Agilities
6x40yd (I guess they’d be defined as warm-up sprints)
Hurdle Mobility
2x3laps of that weird thing I described
Cool-Down Lap
Today went alright. The only thing to mention is that it rained a lot, and that had some effect on our afternoon track practice. Instead of doing the 110HH, the rain and puddles on the track forced us to go run hills with the jumper/sprinters. Other than that, I’m just tired.
Thursday 2/17
AM Weightlifting 6:00-7:30
1 Mile Warm-Up Jog
Power Snatch 2x6
High Pull 4x8
Dumbell Front Squat 3x10
Stiff-Legged Deadlift 3x10
Pull-Ups 4x10
Bent-Over Rows 3x10
Shoulder Shrugs 3x10
Ab Circuits
PM Track Practice
1/2 mile warm-up
Agilities
Stretches
Hurdle Mobility
1/2 mile jog (I dunno why we did another one, maybe cuz it was raining?)
Hills 6x (decreasing in length each time, approx. 160m, 140m, 120m, 100m, 80m, 60m)
Cool-Down Jog
Update for Friday…
Tired, just too tired. Thank God for the three day weekend. I’ll do a MaxV workout and maybe one or two lifts on Sunday, but I’m taking Saturday and Monday off.
Friday 2/18
PM Weightlifting 1:15 - 2:00
Bench Press 3x10
Incline DB Bench 3x10
Standing DB Shoulder Press 3x10
Dips 3x10
Curls 3x10
Calf Raises 3x10
PM Track Practice 2:15 - 3:30
1/2 mile jog
Stretches
Agilities
Hurdle Mobility
2x30m
5 Step Hurdle Lead, Trail, and tempo drills
5x30m with two hurdles, full speed
Cool-Down Lap
Talk about rain, its been pouring here in Southern California all weekend. I went down to the track and both the field and the all weather track were flooded. So I went home and improvised. Just my luck though, I’m interrupted during the middle of squatting by my mom yelling at me to take a shower cuz we had to be at some dinner thing in 10 minutes, which I hadnt been told about until just then. So I basically had a bastardized workout for today, but its better than nothing I suppose.
Sunday 2/20
PM Workout 4:45-5:30
Jump Rope
Stationary As
Stationary Bs
Static Stretches
Stationary Carrioca (weird)
Lead Leg Flexibility
Trail Leg Flexibility
Plyometrics (48 total foot contacts)
Step-Ups 3x4
Leap Ups 4x4
Depth Jumps 4x5
Abs used in between sets for a total of about 300
Bench Press 4x6
Squat 3x6 (I was so rudely interrupted as I was finishing the 3rd set)
Monday 2/21
Absolutely nothing. It felt so great just to sit around like a slob for once. I spent the day catching up on all my homework I’ve been putting off and running errands, which is one of the disadvantages of having a car. Now my parents say that either I run their errands for them or I pay for all of my gas. I sure as hell dont want to be paying for the gas to run that car, so I spent a few hours picking things/people up around town. Also, our hockey game was cancelled and moved to Thursday. Heres what the next seven days look like.
Tue: AM Upper-Body Lift; PM Track Practice; Junior Ring Ceremony (meaning really late night)
Wed: AM Lower-Body Lift; PM Track Practice
Thu: AM Upper-Body Lift; Dentist Appoint (miss last period, yes); PM Track; PM PM Hockey Game (another late night)
Fri: AM Lower-Body Lift; PM Track Practice
Sat: Tempo (on my own)
Sun: Nothing Really
Mon: Then this day is kind of a dilemma. We have a meet at Cathedral in the afternoon, and technically I’m training through the meet. But for football we’re supposed to have weightlifting that morning, and I dont know if it would be a good idea to weightlift the same day of a meet - even if I’m training through - for injury reasons. So I dont really know about this day yet.
Tuesday 2/22
Today felt good. After the break over the weekend I was fresh and ready to go for the workouts. The sucky thing was the rain though, and it kinda screwed with our hurdling a little, but we did it anyways. Also, just for the hell of it I went for a 1RM on my bench press after we had already done the workout, and I got 175, which is a new PB, and I figure thats pretty good cuz I was already tired from what we had done. We met our new hurdle coach today (finally, I dont know where he was all last week), and the guy knows his stuff. He came straight from work, and he ended up going over hurdles with us in the rain in a full suit and dress shoes to show us our proper form. Needless to say, hes a pretty cool guy. The other good thing about him is that he doesnt believe in all this excessive volume stuff, and I think its gonna pay dividends for our hurdlers (all 4 of us) down the line.
Tuesday 2/22
AM Weightlifting 6:00-7:30
Barbell Curls 3x10 SS1
Dips 3x10 SS1
Power Clean 4x8
DB Bench 3x10
Overhead Shoulder Press 3x10
Upright Row 3x10
Plate Raises 3x10
Core Work with Medicine Balls (woodchops, torso twists, russian twists, med ball throws)
PM Track 3:00-4:30
1/2 mile warm-up jog
Agilities
Stretches
4x40yds
1x300m
5 Step Hurdle Drills
Lead Leg Drills
Trail Leg Drills
3 Step full speed over 3 hurdles, about 5 times
1x300m
Cool-Down Lap