Body squats x 10
Jumping jacks x 15
Seal jumping jacks x 15
Stationary side lunge x 8 each leg
Stationary leg swings (front & back) x 10 each leg
Stationary leg swings (side to side) x 10 ea. leg
Lunge walk x 10 steps down and back
Squat jumps x 5
Weightlifting
Speed - Clean from Blocks
5x5 @ 115 lbs
Effort - Back Squats
(I did some warm up sets then did 1 rep of 335 and went for 2 but my hips gave out because I was too low and just called it quits because really didn’t want to push it today because BC camp on Mon.)
Volume - 3 way positional raises (side, front, bent over)
30 lbs x 4
15 lbs x 8
15 lbs x 6
Effort: Power clean
4 x 2 @ 180 lbs
1 x 2 @ 205 lbs (easy)
Volume: Lunges
1 x 10 (1 rep = both legs) w/ 30 lbs DB’s
(right glute got messed up so I stopped after 1 set)
Pull-ups:
BW x 3
BW x 3
Speed: Bench Press
4 x 3 @ 135 lbs
1 x 12 @ 135 lbs (all explosive except for last one)
Side Bends:
4 x 10 @ 30 lbs
Comments: Quick workout, I am getting my Power Cleans down I finally have them landing on my shoulders and my elbows pointing out is improving. The problem I had was my hand placement at first it was to close but I widened it out and the bar lands on my shoulders. Now I have to learn how to catch it in a squat because when I caught 205 my knees had very little bend. Everything else was fine.
[u]Energy System Training : Linear speed focus[/u]
[u]General Warm-up Phase[/u]
Body squats x 10
Jumping jacks x 15
Seal jumping jacks x 15
Front skips — 20 yards down & back
Stationary side lunge x 8 each leg
Side shuffle, 20 yds. down & back
Stationary leg swings (front & back) x 10 each leg
Stationary leg swings (side to side) x 10 ea. leg
60% Build-up sprint (arm & posture focus) — 30 yds. down and back
Lunge walk x 10 steps down and back
Backpedal x 20 yds. down and back
Squat jumps x 5
75% Build-up sprint — (knee drive focus) — 40 yds. down and back
[u]Frequency Phase[/u]
Jump rope — 3 x 20 seconds
Left leg 2 x 15 sec.
Right leg 2 x 15 sec.
85% Build-up sprint — 40 yds.
[u]Linear Speed Workout[/u]
Hurdle Hops:
30" x 3 hops
33" x 3 hops
Push-up sprints:
6 x 20 yards
Sprints:
1 x 40 yards
Comments: I had to cut the work out short because my right lower back was killing me a shooting pain, it happens when I give 100% during something, I was tight during my running and I was hurt, I need to learn how to run loose, I think that might help me get over that pain.
Hyperextension: BW x 15
DB Shrugs: 2 x 20 @ 40 lbs.
DB External Rotations: 5 lbs x 20
Speed - Bench Press:
135 x 3 (Only did 1 set today because others were working the bench press)
Effort - Power Clean:
190 x 2
190 x 2
190 x 2
190 x 2
PR 223 x 2 (HUGE PR after being fatigued from the 190’s)
Volume - Cross-Over step up:
These are absolutely idiotic because I can’t do them they are awkward and I am going to replace them with something else.
Chin Ups:
BW x 10 (PR)
BW x 5
BW x 4
I did some ab work can’t remember…
Comments: I hit a huge PR today and I am feeling really good about it, my estimated max for the lift is about 235-240, I hope I can Power Clean 250-260 when we do pre-season testing. I hit a Chin up PR and now I am going to do sets of 8 because from 10 to 5 is to big of drop off.
Speed - Squats:
(couldn’t because of my left groin in too much pain)
Effort - Bench Press:
5 x 2 @ 230 lbs
Volume - Hang Clean:
135 x 3
160 x 3
160 x 3
Did some box jumping and I stepped off the 30" box and jumped onto the 36" box.
Comments: took it easy today my Bench press felt strong, I have the Northeastern camp tomorrow it’s from 5-8 pm and its the 16, 17 and 23, 24 next week.
I think I did 4 x 2 @ 195 and just repped 115 30 times on the Bench.
On Friday
Effort - Bench Press:
225 x 3
240 x 3
240 x 2 (+1 w/ spotter)
Speed - Olympic Squat (I just did them so that I could get real low because my hips are tight) :
135 x 2
135 x 2
Wide grip Pull-ups:
BW x 2
BW x 3
BW x 5 (PR)
Comments: My back is real weak and needs to be strengthened, I am going to take my training more seriously after this camp is over and I still think I have one more 1 day mini camp for Umass.
Max Effort lift – Close grip Bench press – 195 x 8
2a. MX Int. Isometrics – Overcoming Isometrics – Bench Press - 2 sets of 3 different positions for 6 seconds each (I need to figure out a better way to do this because my Power Rack isn’t drilled into the floor so as I am pushing up the rack lifts off the floor)
2b. RE Assistance – Horizontal Pull – DBBent over Row – 2 x 8 @ 40, 2 x 8 @ 55, 2 x 8 @ 75
Triceps – Dips – BW x 5, BW x 8, BW x 6
Shoulders – Shoulder Press – 45 x 8, 65 x 8, 85 x 8
[LEFT]5. RC – side lying dumbbell abduction to 45 degrees – 2 x 8 @ 15
Comments: The CG Bench Press was easier than I expected in terms of weight and I realized my CG Bench Press is very close to my regular Bench Press. Next week I am going to attempt 3-5 reps at 225 with the CG Bench. Dips were lacking but I could have had much more the record for most consecutive dips is 27 I am going to aim for that record. So instead of doing a RE Press on day 3, I am going to do 2 max sets of dips. Overall good day nothing to complain about…[/LEFT]
Max Effort lift – Close grip Bench press – Work up to 3-5RM
2a. MX Int. Isometrics – Overcoming Isometrics – Bench Press - 2 sets of 3 different positions for 6 seconds each
2b. {Super Set} – RE Assistance – Horizontal Pull – DB Bent over Row – 6 x 8
Assistance
Triceps – Dips – 3 x 8
Shoulders – Incline DB Press – 3 x 8
RC – side lying dumbbell abduction to 45 degrees – 3 x 8
Session 2 – DE/ME LB
DE – Power Clean – 5 x 3
ME – Deadlift – Work up to 3-5RM
Assistance
Unilateral Quad – BSS – 3 x 8
Unilateral Hip – Reverse Lunge – 3 x 8
{SS} Posterior Chain/Abs – GHR/Abs – 4 sets of each
Session 3 – DE UB or Duration Iso + RE UB
DE – Plyo push-ups (non-conventional DE Bench)
Or
Duration Iso – Iso-hold Bench Press- work up to max weight at sticky point for 25-40 seconds
Assistance
DE – Power Clean – 145 x 3, 150 x 3, 160 x 3, 170 x 3, 185 x 3
ME – Deadlift – 315 x 5 (Lower back is real weak because my lack of working it the past summer because of an injury)
Assistance
Unilateral Quad – Split-Squat – 40 lbs x 8, 45 x 8, 55 x 8
Unilateral Hip – Reverse Lunge – 2 x 8 @ 30 lbs
Posterior Chain – GHR (coeccentrics w/ a little push) - BW x 8, BW x 10
Comments: Didn’t do abs but over all it was an ok day. It’s going to be hard to get my lower back stronger, 315 x 5 in the deadlift was medium-hard difficulty I could have got 1 or 2 more. I used to RDL close to 315 man the times they are a changing. I also took some pre-workout caffiene 200mg and Im never doing that again I got light-headed to easy.
Session 3 – DE UB or Duration Iso + RE UB - 01/06/06
Duration Iso – Iso-hold Bench Press- 185 x 24 seconds (PR)
Assistance
RE Exercise – Chest Dips - BW x 14, BW x 14
Triceps – JM press – Bar x 8, 85 x 8, 95 x 8
Lats – Pull-ups – I didn’t focus on sets just did them because I am deficient in Lat strength
Shoulders – DB Front raise – 3 x 8 @ 25 lbs
RC – Seated DB Cuban Press – 3 x 6 @ 15 lbs
Comments: Thats the first time I did Iso-hold Bench Press so I guess its a PR, I did do other sets the isometric movement focuses on allowing the muscle to have stronger contractions. After Chest Dips I was so pumped because my upper body was just pumped. My weak points of my UB are my triceps, lats and shoulders; restating my weak areas after every workout will help me further strengthen my body.
Recruiting Update: At this point I have been offered a position on the following football teams Iona C., St. Anselm C., Wesleyan U., and WPI. All are non-scholarship so most of my assistance is coming by grants and minority scholarships. The big schools I-AA schools that are pursing me are taking there time probably going to offer a half-scholarship but very unsure of the full ride situation. If anyone has any advice about half-scholarships and whether or not they are a trap please let me know? All schools listed have said I will play alot my freshman year on defense once I get the program down
Max Effort lift – Close grip Bench press – 230 x 2 (fuckin bar started to swing on 3rd rep because my hands were too close but I could have had 4), 225 x 4 (seperated my hands by one finger farther than previous attempt), 215 x 3
2a. MX Int. Isometrics – Overcoming Isometrics – Bench Press - 2 sets of 3 different positions for 6 seconds each
2b. RE Assistance – Horizontal Pull – DB Bent over Row – 4 x 8 @ 55, 2 x 8 @ 75
Triceps – Dips – BW x 9, BW x 10, BW x 9 (last week did a total of 19 reps, today i did a total of 28 reps)
RC – side lying dumbbell abduction to 45 degrees – 2 x 8 @ 15
Comments: Im a little upset at poor Close Grip Bench Press but next week I am going to do a SE for a makeshift Board press except I am going to use the pins in the power rack as the boards. The Isometrics have taught me the ability to exert max force which is really good interms of Bench Press because when I hit my weak areas after a pause I drive right through them. I am going to change my UB workout for next week, I am going to change all the exercises and number of sets required (I do my assistance based on sets not reps)
ME – Deadlift – 345 x 10 CRAZY PR (Fuck a belt and wraps and shit, Im RAW)
Posterior Chain – GHR – BW x 8, BW x 9, BW x 8
Abs - Leg throws (forward) - 15 reps
Unilateral Quad – BSS – 2 x 8 @ 65 lbs
Unilateral Hip – Reverse Lunge – 2 x 8 @ 65 lbs
Comments: Best lifting day, I had today in a long time, to some it may look light but I haven’t had many good days lifting lower body because of my lower back tightness which is in part due to my tight external rotators and hip flexors. GHR’s are much better, I am feeling real good for next year. The power cleans were real explosive which set me up for my PR but next week I am going to my 2nd mini-cycle so I am going to change all the lifts except for GHR’s and Leg throws.
Duration Iso – Iso-hold Bench Press- 185 x 25 seconds (PR)
Assistance
RE Exercise – Chest Dips - BW x 10, BW x 8, BW x 16
Triceps – JM press – 95 x 8, 115 x 8, 135 x 8
Lats – Pull-ups – BW x 7, BW x 6, BW x 5
Shoulders – Front raise – 25 lbs DB’s x 8, 45 lbs plate @ 2 x 8
Comments - I love this day because it gives me a huge pump after the 1st two exercises. I like the Iso-hold Bench Press because it teaches body to maximally contract in the weak point. I go a total of 34 dips which is better from last week. Finished my first mini-cycle and I am now off until tuesday. Currently after my first 2 weeks i am very pleased with the results so far and I feel I am going to exceed my own expectations as I continue on this program. I am going to post what I plan to do for the next 2 weeks in a few minutes
Max Effort lift –Pin Press Bench press – wk. 1: 5x3@85% wk. 2 (no pins, full range) : Work up to 3-5RM
2a. MX Int. Isometrics – Overcoming Isometrics – Bench Press - 2 sets of 2 different positions for 6 seconds each
2b. RE Assistance – Horizontal Pull –Barbell Bent Over Row– 4 sets
3a. Triceps – Incline elbow out extensions –3 sets
3b. Shoulders – Side Raise – 3 sets
RC – side lying dumbbell abduction to 45 degrees – 2 sets
Session 2 – DE/ME LB
DE –Hang Clean or Hurdle Hops – 3 x 3
ME – Box Squat – Work up to 3-5RM
3a. Posterior Chain– GHR – 3 sets
3b. Abs –Leg throws– 3 sets
Unilateral Quad – Step Ups – 3 sets
Unilateral Hip – DB single leg RDL – 3 sets
Session 3 – SE UB + RE UB
Submaximal Effort – Bench Press – 66% of 1RM wk. 1: 6 x 4, wk. 2: 4 x 6
2a. RE Exercise – Dips – 3 sets of max reps
2b. Lats – Wide grip Pull-ups – 3 sets
3a. Triceps – JM press – 2 sets
3b. Shoulders – Alternating DB Incline Press – 3 sets
Session 1 – ME UB + MX Intensity Iso + RE UB - 01/17/06
Max Effort lift –Pin Press Bench press
wk. 1: 225 x 1 (too heavy)
5 x 3 @ 205 (This was alot harder then a normal Bench press because I am very explosive at the bottom of the Bench which usually pushes up the weight but at the middle of the movement I am weak and it’s something I discovered today.)
2a. MX Int. Isometrics – Overcoming Isometrics – Bench Press - 2 sets of 2 different positions for 6 seconds each
2b. RE Assistance – Horizontal Pull –Barbell Bent Over Row
135 x 6
115 x 8
115 x 8
115 x 6 (I have very weak lats)
3a. Triceps – DB Incline elbow out extensions
40 lbs x 20
40 lbs x 15
40 lbs x 12
3b. Shoulders – Side Raise
3 x 10 @ 15’s
RC – side lying dumbbell abduction to 45 degrees – 2 sets
Comments: Overall good day I got everything done in one hour and hopefully I set a PR next week trying to Bench 250 x 3-5.
ME – Box Squat
335 x 3 (easy taking it up to 355 - 375 next week)
3a. Posterior Chain– GHR
Didn’t keep count just doing them
3b. Abs –Leg throws
Lower abs are fucked up ones near pelvis can’t do them, extreme strain is put on them don’t know why.
Unilateral Quad – Low box Step Ups
135 x 25 (right leg)
135 x 20 (left leg)
135 x 20 (right leg)
135 x 16 (left leg)
Unilateral Hip – DB single leg RDL
Didn’t get to them
Comments: Today is what I call a lazy workout were I am doing the lifts but no emotion no drive behind them decent numbers though. Box Squats are tougher than what I though because I can regular squat more, but 335 x 3 is good because I haven’t squatted since my lower back summer injury.