Make sure you are controlling the weight from the glutes rather than the low back. No sense in building 4.2 backs and 4.8 glutes!
Ya I don’t think I really benefitted from using Hang Cleans this summer. Most of the time all I really did was just bump and get under the bar quickly which didn’t involve the glutes too much. I was just nervous as hell not ever being taught how to do OLs correctly. IMO the Hang Clean is the safest and easiest OL to do.
Good thing is that I still did a lot of MB throws and jumps for my power development. In the future I plan to use OLs other than Hang Cleans. I’ll also make sure I get taught correctly by Lance or hopefully some of the SC staff at the college I’m going to.
Say hi to Coach Hays for me when you get there. One of my favorite coaches.
Will do. I’ll ask him about you.
Warmup (foam roll, hip mobility)
GS Circuit
Bataan: x 15
Pedestal: x 10
Pillar: x 10
Front Plate Raises: 3 x 8
Prone Incline Rear-Delt Raises: 3 x 6
A1). Rope Tricep Pressdown: 3 x 8
A2). CG EZ Bar Curl: 3 x 8
B1). Dips: 3 x 8
B2). Hammer Curls: 3 x 8
Didn’t do tempo running because I had to take my cpft test today. I was afraid I wouldn’t have had time. Anyways I missed the test by 1pt. I barely had any review of this test. It said that I answered most of the Program design and Exercise Science part. Then only part I didn’t do well on was the business/sales and cardiac part. I’m looking forward to taking the test when I get more review.
Warmup (foam roll, jog, hip mobility, sprint drills)
Max V: 6 x flying 20yds, 2min recovery
MT (Bomb): 2 x
Hurdle Hops: 30" x 3, 33" x 3, 36" x 3
Powerclean: 135 x 3, 145 x 3, 155 x 3, 165 x 3, 175 x 1. Still staying light and easy.
Incline: 135 x 5, 155 x 5, 185 x 5, 205 x 5
High Box Step-ups: 135 x 8, 135 x 8, 145 x 8
Power Step-ups: 3 x 8, 20lb DBs
Seated Russian Twists: 3 x 10
I’m starting to get pretty comfortable with powercleans now, but I didn’t want to push it too much. This session raps up my last session at home. I’m moving out tomorrow into my dorm. I’m hoping to find a local track or football field to do some low volume speed work on friday.
Warmup (foam roll, elliptical)
General Strength:
Bataan: 15
Pedestal: x 10
Pillar: x 10
Front Plate Raises: 3 x 8
Prone Incline Lateral Raise: 3 x 10
Skull Crusher: 3 x 10
Rope Tricep Pressdown: 3 x 10
CG EZ Bar Curl: 3 x 8
Incline DB Curl: 3 x 6
Moved in today into my dorm. Worked out in the weight room in the REC center.
Warmup (foam roll, hip mobility)
Powerclean: 135 x 3, 155 x 3, 165 x 3
Bench: 135 x 5, 155 x 5, 185 x 3, 225 x 1, 245 x 1, 260 x 1, 275 x 1, PB tie
Bulgarian Split Squat: 40’s x 5, 60’s x 5, 80’s x 5
Decline Russian Twist: 3 x 10
Weight: 175 with shoes on.
Wasn’t able to do any speed work yesterday because there was some HS football game going on. I’m really hoping to do some today.
Warmup (foam roll, jog, hip mobility, sprint drills)
Speed Work: 180yds
2 x 20yds
2 x 30yds
2 x 40yds
MT (Bomb): 5 x
SLJ: 6 x
This will be my last speed session before my tryout. I may do some cleans the day before tryout.
8-23-09
Warmup (foam roll, sprint drills)
Tempo Running:
100-100-100
100-200-100
100-200-100
Pedestal: x 10
Pillar: x 10
Front DB Raises: 3 x 8
Prone Incline Lateral Raise: 3 x 10
Dips machine: 3 x 10
Rope Tricep Pressdown: 3 x 10
CG EZ Bar Curl: 3 x 8
Today: Rest
I can’t explain it… Here I have my best workouts all summer long and now when it comes to test and prove myself, I’m not able to perform. Something bad happens…AGAIN!
Something is wrong with my right foot/lower leg. It feels deactivated, and I can’t even do a single-leg calf raise on it. I can’t even stand on the ball of my foot with it. It’s like I have loss of motor function on it. I can’t explode worth a damn on it!
My only conclusion is that it had something to do with the field turf I did my last speed session and tempo session on. I guess I wasn’t used to it because I did all my summer workouts on a track and grass(I didn’t even have access to field turf). My calves became extremely tight after the session on 8-23-09. I did get some deep massage on my calves, TBA, and peroneals. All those muscles were very tender and the massage hurt like hell. I’m stumped on what it could be, and my only guess is to see somebody who does ART or MAT.
I guess this is just not my time. I failed once again. I train hard all summer able at 100% everyday with no injuries. Then it comes at the wrong time… I guess I’m through or I wasn’t meant to succeed with football or track???
I have failed to enter the next level…
Sounds like you are still having some neural issues. Was this the same side as your sciatic nerve pain? You need to get in to see a specialist ASAP. Sorry you’re having all these issues. So are you not able to complete the try-out?
You haven’t failed. Keep at it. There’s always next year. How bad do you want it?
I had nerve issues on both sides actually. It does sound nerve related but why else would this happen after my calves get torn up after running on a surface I wasn’t used to? I’m praying that its calf related. I don’t know what I’ll do if it is nerve related.
There’s no point in completing the tryout when I can’t even run full speed. I would love to be a power-speed athlete but I just don’t know if my body can handle this.
You need to get away from all high intensity elements for 2 months and get therapy 2-3 days per week. You must reset the computer…
I’ll probably still do some uppebody and bike stuff. I’m seeing a specialist in Houston next Monday. I’ve heard he’s good from the guys I see in Austin. What type of therapy are you talking about?
The past week or two, I’ve been lifting upperbody 4 days per week. Haven’t done anything else. With the research I’ve done, I’m thinking that I have SI joint inflammation. It’s My sacrum/pelvis area that feels inflammed and I have pain mostly in my glutes. My theory is that if it were nerve pain, the pain would be radiating down toward my feet. I still don’t know why my my right foot still struggles to plantar flex as good as my left foot. I’m really hoping I can at least find out what this issue is from the specialist I see on Monday.
I had doubts today that this Sports Chiropractor wasn’t going to be as near as good as the one I go to in Austin. But I was very wrong. This guy also knows and works with Dan. He was the key guy who worked on Obadele Thompson. I was very fortunate to have this guy work on me.
Unfortunately the diagnosis was that the motor function loss from the L4-L5 disc as expected. He tried ART and cold laser therapy and was able to pretty much retype the nerves that were being messed with. So he gave me some exercises to gradually work my way back to having normal function. There was little improvement, but there is a chance that this issue will be better soon.
What’s the Dr.'s name? Did you have those issues prior to surgery?
Dr. David Redding. Friendswood, Texas.
No I never had any issues with my plantar flexion before surgery. He says that it could be inflammation or some scar tissue that is in the way of the nerve.
My plantar flexion has been improving over the past few days. I can now do a full calf raise on my right leg, but I still can’t control the eccentric phase. I’ve been surprised by the progression though.
I’ve also been contemplating on what I could be doing during this injury period, and after being intrigued by the “Dispelling the Glute Myth” article from T I’ve decided that I’m going to give the phase one problem a try. I don’t see anything wrong with doing bridges and hip thrusts.