hey all I’ve been meaning to start a training log for a while now. Im training as a college wide-reciever any help or input is appreciated.
Best hand timed 40: 4.50
Best VJ: 35.2 (on mat)
Power Clean: 205
Training goals for summer:
As you can see im pretty weak, so im trying to bring up my strength and add a little weight. Im actually in the middle of a program and today im just finished the first 3 weeks of a MaxS cycle in the bench press.
I have been unable to do any sprinting or lower body lifting because of hamstring issues. but next week i will slowly add some in.
Todays workout (thursday, june 11): Upper body
(all numbers in order from set-reps-weight)
Bench press: 1x6x135, 1x3x175, 1x3x195,
Chins: Neutral grip 10/10/8 reps
Flat DB bench (emphasizing eccentric): 70 lbs
Lower body stretching 10 minutes
Comments: very poor nights sleep prior to workout, bench felt week and tired. Next week i start a deload for a week.
Tomorrow is tempo and medball work hopefully my legs will be feelin better so I can begin some starts.
saturday, June 13
8x100 (15 seconds each) walk back in between
4x8 overhead throws
3x10 into ground
1 minute rest between sets and 5 minutes between exercises
Cool down and Light stretch
Weights: first day back for squats. Kept it light and very low volume
squats: 135 for 3x5
Chin ups: 10/8/8
Comments: Legs are feeling much better and squats felt good
Sunday june 14 no workout
Monday, June 15
Tempo 10x100 (15 seconds) On grass
Abs: 5 sets failure of bycicle kicks
bench: 155 2x6
Incline DB press: 55 3x10
4x150 in 23 seconds each
5x100 (15 seconds) while alternating abs and pushups between each 100
Squats: 2x8 1x5 135
Friday, june 19
Bench: 155 2x6
sunday, June 21
Abs and stretch
Comments: legs are feelin great and recovering from the weights well. very pleased with the way things are going
Monday july 6th…first day back to sprints
skips/lunges/ 100m build ups
speed work (just starts didnt go out farther than 10m)
felt very fast and explosive decided to call it quits just to make sure as ive been doing tempo only for weeks now and didnt want to risk aggrevating my hamstrings.
Bench 3x5 165 (conecntric portion performed very fast)
Inline Db press;55x2x10
abs: bycicle kick 3 sets of 60seconds each
comments: im feeling very strong and powerful all my lifts were very easy and the starts felt great