warm up: mobility and light snatchs
hang snatch:95x3
power snatch:115x2,2 120x1,1
havn’t done these in awhile… felt rusty
RDLs
135x5 explosive
175x3 explosive
225x3
275x3 started using straps here
315x1,1
335x1,1,1,1,1 30 second rest between reps
GHRs
3x5 helped my self up slow negatives
superset with
front foot elevated lunges with DBs
70sx6, 90x6x2
Notes: dealing with some tendonitis in my hips, so i wont be squatting for awhile.
did some stair jumps, glute max/med activation, abs and stretching
upperbody heavy bench day
body weight: 197lbs
Bench
135x10
185x5
225x3
245x2
265x1
275x1
245x2
neutral grip chin ups
bodyweightx5
+55lbsx5
+65x5
+70x4,4
seated DB over-head-press
130lbsx8
140x8
140x7
superset with:
bent-over one arm DB rows
170x8
180x8
190x8
heavy cheat DB curls
55lbsx5,5,5
lying DB elbow extensions
40lbsx5,5,4
4 hours after upperbody workout.
random lower abs, hip flexor stretching, and glute activation (“X” band walks). i have some anterior pelvic tilt that i am trying to correct.
plyometrics
mobility drills and warm up. plantar fascia massage.
low box ankle hops
20x3
rhythmic vertical hops
8x3
lateral barrier hops (knee height)
20x3 these felt horrible
depth jumps (knee height)
5x5
some scapular work at the end of the workout
jog to the gym 10 mins (had no ride today)
hang snatch
bar x 10
65x5
85x5
95x3
105x2
115x1,1,1
messed around with some cleans after… i think will stick with snatchs for now.
jump shrugs
135x5
185x5,5
front squats (wanted to try them today)
135x3
185x3
225x3
245x1,2,1
last set felt a bit in my hip, but nothing near what it use to be.
GHRs
3x5
these felt awesome helped myself on some of the sets, but it was alot easier. found an easier way to do them, which right now is better.
superset with
front foot elevated DB lunges
170x12
200x12,12
calve raises with BB
135x10
225x10
275x10
some random abs at the end
plyos morning time
low box ankle hops
3x20
low squat ankle hops
3x20
low barrier one leg lateral hops
15 (each leg)x3
depth long jumps
3x5
felt kinda weak… CNS felt drained this morning.
upper body 4 hours after plyos
bench
barx10
135x5
225x3
245x1
275x1
280x1 (nice PR) my bench has always been crap!
supinated chin ups
bdy(200 today)x5
bdy+50x5
bdy+75x3
bdy+95x3
bdy+100x2.5 (another huge PR)
supinated incline curls
30x8x3
superset with
35x10x3
incline flys (these seem to help with an impingment in my shoulder)
35x12x3
superset with
external rotation
12.5x12x3
since i never stated before, my goals are as follows:
increase my vertical
get my squat up once my hip is fully healed. right now my goal is 4 wheels.
bench 3 wheels.
supinated chins with bodyweight + 135lbs
decrease 40 time. right now im not doing to much speed work, but it is hard during the winter without an indoor track.
wt: 196lbs
was on vacation in cancun for awhile… now its back to the gym
bench
225,245,245,275,245,285,275,275,275,245
pronated chins
55x3, 60x3x2
clean and jerk (havn’t done these in away)
135x5-8x3
superset with
wide grip seated row
140x8x3
cheat curls
50sx8x3
transverse elbow extensions BD
35sx8x2, 40sx5
inc flys
40sx10x2, 45sx8
corrective exercises today, abs, stretching.
felt really drained from that bench day.
196lbs
barefoot warmup
snatchs
95x3x4
squats
225x5x6(sets)
GHR (band assistance)
bdyx5x3
single leg deadlifts
90x5x3
peterson step ups (concentrate on VMO recruitment)
calves
3x10
bdyx10
overhead squats
foot exercises
abs
fascia release on feet
plyos
ankle hops on to low box
20x3
box jumps (no run up)
40-45inchs
5x4
lateral barrier hops
20x3 felt horrible
depth jumps
5x5
speed bench
155x8x5
supinated chins
90x3x3
did some shrugs after this… my elbow was hurting for some reason, but it got better the next day. It felt odd after plyos for some reason.
snatchs
95x3x3
115x3
sumo deadlifts
365x3
405x1
405x1
405x1
365x4
GHR
with band assistance
3x5
one legged squats
+60lbsx5x3
peterson step ups
30lbsx3x8
calve raises
weight 197
bench
275x1
295x1
275x1x8
pronated chins
45x4x2
60x3x2
behind the neck push press
135x5x2
155x4x2
bent over row
90x6x3
flys
40x3x10
band arm flexion and extentions
40 repsx2
plyos
ankle hops
box jumps
depth jumps
lateral barrier hops
cleans
135x5
185x3
205x2
225x1,1,1
squats (high bar raw)
225x5
275x3
315x2
365x1
315x1x8sets
RDLS
225x5
275x5
285x5
275x5
GHRs
3x5 (felt strong got two reps on each set without even touching the ground with my hands.)
Donkey Calve raises
3x15
squats High bar
315x2x10
one leg back extentions
50x8x3
donkey calve raises
squats are starting to hurt my hip again. really frustrating… I am going to switch to a plyo based lower body program and a work capacity upperbody.
I only have a 7’0" reach and I can dunk a basketball. The plyo’s I have been doing have helped alot. I just hope that not squatting doesn’t decrease my vertical.
I am going to keep doing some glute activation. This might be the root of my problem (also weak soas).
today: weight 197lbs
DB bench press
5repsx4sets 100lb DBs
superset
wide grip pronated chins
5x4x35lb+body weight
seated BB overhead press
135x6
115x8x2
superset with
one arm bent over row (elbow out)
60x8
75x8
80x8
bench lock outs
275x6x3
cheat curls
45x8x3
some internal rotation work