Work ethic has been dwindling the past week or so…Thanks for comments
2nd Deload week - 02/22/05 - Searching for my maxes and trying out new gym equipment
40 yrds on Track: 4.59, 4.58 (Don’t trust my timer but I am comforable knowing that it’s more like a high 4.6 or low 4.7 though I am not satisfied)
10 yrds on Track: 1.22 (alot of room for error for the timer)
Bench Press:
265 x 1 (All me)
275 x 1 (Some me, some spotter) (WTF is going on I have been stuck at 270 lbs for a few months, I am going to test my incline and decline Bench Press tomorrow)
Went around and tried out some stuff that I never did at my school gym
Free Squat:
365 x 1 (easy but I got a cramp in my right forearm)
Power Clean:
135 x 1
185 x 3
205 x 1
225 x 0 (not into it)
Comments: Tomorrow I am going to either rest or drag my sled, If I am not too sore I am going to max on the Decline/Incline Bench, Deadlift, and before Sunday I have to squat again.
ME Deadlift: (all belted)
315 x 1
365 x 1
405 x 1
425 x 1 b[/b]
455 x 1 b[/b] 365x3x2
SE Bb Goodmornings:
185 x 7
175 x 7
165 x 7
SE Db BSS:
45’s x 7 (ea.)
40’s x 7 (ea.)
35’s x 7 (ea.)
Ab circuit:
Decline Sit up x 10
Standing High cable pull ins: 90 x 8
Weighted Decline Sit up: 45 x 8
Standing High cable pull ins: 120 x 8
Comments: All done within a one hour span of time and I feel real accomplished. 455 was hard on deadlift and my form was poor because I went up on my toes which is why it was so hard and then did my drop sets (in italics) and did some quality assistance. Lifting at this gym is more efficient as I am able to do everything fast while at the school that workout would have taken my 2 hours, I love this new sense of urgency. I am eating all that I can trying to get up to 250 lbs by July. Good news I have narrowed down my school choice to the 2 schools that have offered me a considerable amount of money in athletic grants and need based grants, they are both D-II’s in the NE-10 and I am happy with my situation. I have a great chance to play early and I am really trying to make a great name for myseld.
Eleveted front leg DB Reverse lunge:
35’s x 12 (left leg)
35’s x 12 (right leg)
35’s x 10 (left leg)
35’s x 10 (right leg)
35’s x 8 (both legs)
Pulley Hip Extension:
Resistance 3 x 10 (both legs)
Resistance 4 x 10 (both legs)
Resistance 5 x 10 (both legs)
Ab stuff
Comments: Good workout, Reverse lunges killed me, Pull throughs were tough but felt good, Hip extensions were just to use the posterior chain as a whole.
ME Incline BB Press (First time ever as ME lift):
135 x 5
185 x 1
205 x 1
225 x 1
235 x 1 b[/b]
210 x 3 sets x 1
210 x 3 b[/b]
SE BB JM Press:
115 x 6
110 x 6
105 x 6
100 x 5 (these were tough on the triceps but after my whole body upper body was swole from over-exertion feels good)
SE Assisted WG Pull-ups:
135 x 10
120 x 8
(Weighted ab and rotator cuff work)
SE Assisted WG Pull-ups:
80 x 7
80 x 3
Comments: Overall great day, sprinting in the burning cold is cool, I felt so good exiting out of the gym because I know how much I have helped myself in the long run.
Cleans: (I learned how to drop into a front squat for my cleans, I definantly expect to see some improvements in my cleans, I also tried Jerks)
Learned how to full clean with 135 and did some Jerks at 135
Took it up to 185 and full cleaned it but didn’t push press it, It was easy just awkward because the weight is so light that I don’t have to fall into a front squat.
Comments: My body is beat from the accel workout and cleans takes a hell of alot out of you, I don’t know how I am going to manage during track season.
Skill work:
I threw the discus today, damn I felt like a fool I just couldn’t get into the groove of throwing my first standing throw showed promise but everything else was pathetic. I felt like I was throwing mid 90’s to 110’s.
ME LB Day – 03/06/06
ME Deadlift:
135 x 5
225 x 3
315 x 1
365 x 1
425 x 1
475 x 1 b[/b] I got it up to the top smoothly but I barely locked out hips because grip was going but I got it
SE Goodmornings:
185 x 7 (easy just a Sub-maximal effort lift)
175 x 7
165 x 7
SE ATG Front Squats: (clean grip)
165 x 7
165 x 6
285 x 1 b[/b] This was definitely a easy lift, just wanted to see whether my Clean goal was attainable and realized that going ATG makes the weight heavier but stopping at parallel is the easiest, I could get 300+ easy. All I have to work on now is the hip extension to get the weight to a reasonable height to catch it.
Pre-hab (abs, obliques, external rotations) I am going to add wrist roller to this
Comments: Great workout, I am feeling like my clean is going to skyrocket. I am going to do tempos tomorrow probably a few 100m and 200m at <75% of full speed.
Track work:
Dynamic warm-up
100m + 100m + 100m (each took me about 19-20 seconds to run and I rested 30 seconds)
55yds + 55yds (took me about 10 seconds to run and I rested 30 seconds)
Heart pumping after this boy I am out of shape, I need to increase my work capacity.
Strength-Training:
RE Pullthroughs:
190 x 15
190 x 14
190 x 13
RE Raised DB Reverse Lunges:
40’s x 12 left leg
40’s x 12 right leg
40’s x 10 left leg
40’s x 10 right leg
40’s x 8 both legs (I rested between legs in each except for last 8 reps)
RE Iso-lateral Ham curl:
50 lbs x 10 both legs
50 lbs x 10 both legs
50 lbs x 7 both legs
Comments: I didn’t do any pre-hab work because my back was so tight from the tempos and Pullthroughs that I couldn’t even stand without feeling an enormous preassure on the muscles in the back not the discs. Overall good workout tomorrow is an off day. If I feel right tomorrow I am going to do some tempo’s and might go to the gym to do some pre-hab stuff like abs, obliques, wrist roller and Rotator cuff stuff.
ME Incline Bench Press:
Bar x 5
135 x 3
185 x 1
205 x 1
225 x 1 240 x 1 (+5lbs PR) (full arch in back, tough shit)
215 x 4 sets x 1
SE JM Press:
125 x 6
130 x 6
135 x 6
130 x 6
SE Assisted WG Pull-ups:
160 x 10
150 x 8
160 x 7
Pre-hab: (Abs, obliques, Wrist roller, RC)
SE Alternating Overhead press (plate loaded utility)
went up to 2 45’s and 1 25 for 1 rep.
SE Assisted WG Pull-ups:
80 x 6
Comments: I got a good 5 lbs PR hard earned first time I set a PR on a press movement in a long time. I have officially committed to the Stonehill Skyhawks, I have signed and sent the NLI to the school, now I have to lift, get big, strong and fast to earn a starting spot. Weighed in at 233 lbs today only 17 lbs away from 250, I am going to clean up my diet and add in a healthy amount of tempo runs I can still see my top 4 abs (flexing) but I am developing a tire around my “love handles.”
2 week analysis: I have PR’ed on every ME day and that is good but I am thinking of deloading this week because of the fact that I feel as though I won’t be able to PR this week on my ME lifts. I am thinking of deloading this week or changing my ME lifts and deloading next week. By changing my lifts i mean adding or removing from the ROM of the lift. These conclusions that I am drawing up for this week are based on the fact that when I deadlifted 475 and inclined pressed 240 I felt as though there was nothing left. So now I am down to 3 choices: I could A) go normally with this week as planned, B) deload this week, C) add or remove ROM from the ME lifts. What should I do?
I have skipped Tempo/RE UB day 2 weeks in a row which is a testament to how drained I am on Friday because both fridays I have fell asleep on my couch for 5 hours. I plan on getting at least 8 hours asleep per night on average this week instead of the normal 6 that I get except for tonght I have to watch Boondocks and Tuesday’s I got to watch “The Shield.”
First day of track easy stuff but my right hamstring is acting up with a strain. My groins during stretches felt like they were prone to injury and so did my hip flexors. Cold day brrrrr.
Weighttraining:
ME Power Clean:
135 x 3
185 x 1
205 x 1
225 x 1 245 x 1 PR (easy and light)
I went for 265 but I chickened out.
SE ATG Front Squats:
135 x 7
185 x 6
225 x 3
Comments: The 245 Power Clean was my fastest clean, and was very powerful my goal next week is 255. Full cleans are cool but my right knee cap is in pain don’t know why but it is. I did some machine stuff waiting for the squat rack to be free.
Track and Field:
We did 4 stations of plyo boxes, jump rope, stair work, and agility ladder, we did 2 minutes of each, we did 2 circuits w/ 2 min rest between each individual circuit.
Strengthtraining:
Calf raises:
60 lbs x 3 sets x 15
Triceps pushdown:
40 lbs x 40 reps
40 lbs x 23
Pullthroughs:
190 x 15
180 x 13
one more set of triceps pushdown 50 lbs x ~20
Decline ab work:
BW x 25
25 lbs x 15
Cable Side bend:
100 lbs x 15 (both sides)
Leg press:
45’s x 8
2 45’s x 8
4 45’s x 8
5 45’s x 8
6 45’s x 8
From standing still I threw the shot 42’1" which is a PR I want to hit 50’ after learning to spin.
I then through the discus a good 121 ft. which is nothing, because my form is awful I just muscled it that far.
We ran some flying 40’s (fun stuff man I really ran hard today probably best training session in a while sprint-wise because of competition I have now)
Strengthtraining:
ME Bench press:
Warm ups
275 x 0 (so pissed my lock out is so weak need to do some floor presses or something)
Then I just went around and did all the upper body machines for 2x10, fun. While doing that I was just thinking of what I should do…
Track practice just did some flying sprints felt good and fast…relay meet on Saturday doing the 4 x 1.
Strenthtraining:
ME Power Clean:
135 x 1
185 x 1
205 x 1
235 x 1 255 x 1 (PR) I ain’t gonna lie, it was heavy but I felt like I could do 260-265ish if I didn’t run track.
260 x 0 (no gas in the tank but definantly doable)
SE Front Squat:
My right knee is still acting up, so I can’t really do much with it, sprinting doesn’t feel bad but doing front squats is just too much.
Pre-hab: I did alot of abs and torso stuff.
Comments: I can’t complain about a day with a PR…but right knee and hamstring are acting up limiting my performance.
Track:
4 x 150 m @ 75% just easy tempo work for me
RE Machine Alternate MTS Leg Press:
(didn’t really control sets and reps just did them)
RE Calf Press:
195 x 15
195 x 14
195 x 13
RE Pull-throughs:
190 x 15
190 x 14
190 x 13 (I might have to kick the weight or reps on this up a notch)
Triceps pressdown:
a few reps at 80 lbs getting the blood rushing through
I then did some quality ab and hip flexor work, I am happy
Comments: Good News I might have found a place where, I can do GHR’s safely so I am going to start those up again, I’ll try them whenever I find time so I don’t look like an idiot if I fall. Good workout, everything was taxng but not to taxing…
ME Thick bar Bench Press:
175 x 6
190 x 6
205 x 6
220 x 3 (weak) (I didn’t realize that my Bench is weak because I have been using the thick bar)
SE Seated Military Press:
65 x 5
75 x 5
95 x 5
105 x 5
135 x 2
SE Plateloaded advanced lat pulldown:
25’s x 5
25’s + 10’s x 5
45’s x 5
45’s + 25’s x 5
45’s + 25’s + 10’s x 5
RE Tricep Pressdown:
70 x 8
90 x 8
110 x 8
Comments: Doing the Bench Press and Overhead presses agravates my left and right rotator cuff…I don’t really feel like training anymore depressed because of shoulder problems…I am going to do Front and side raises instead of overhead presses…I have a ME LB day on monday don’t know how it’s going to go…
I don’t statically stretch pre-lifting for fear of it affecting a ME lift. But besides that my rotator cuff’s only agravate me when I am pressing the weight over my head or bench pressing.
SE Bench Press:
Bar x 5
95 x 5
135 x 3
175 x 3
190 x 3
220 x 3
235 x 3
250 x 3 (easy) (tied my PRed but I wasn’t supposed to, if I hadn’t done the previous sets and treated it as a ME workout then I would have been able to get 4-6) (shoulder problems weren’t that bad as usual)
SE Seated Military Press:
95 x 3
115 x 3 (My shoulder was agravated a little until, I started stressing my form)
105 x 5
105 x 5
105 x 5
105 x 5
SE Wide Grip Pullups:
BW x 3
BW x 3
and I did a few singles, damn vertical pull is so weak
RE Triceps Pressdown:
70 x 7
70 x 7
70 x 7
100 x 3
I did some side raises and seated DB curls, then I did some abs and felt like throwing up…so I left…
Comments: I have been sick these past few days, feeling under the weather and I feel like my bench press is finally going to increase because I widened my hands and found a great groove. I am going to do a ME Bench Press next week I am interested to see what I get up too. My ME exercises for the next few weeks will be Hang Clean and Bench Press. My DE exercises will be Bench throws or DE Bench Press and Squat jumps. Don’t know about my SE exercises yet…