Thursday, 9-24-09
Warmup
GS (Waterloo): 3 x 10
Stretch and cooldown
Warmup (foam roll, hip mobility, sprint drills, light static stretch)
Buildups: 6 x 80yds, 80-90% w/ walkback recovery
Bench: 135 x 3, 155 x 3, 195 x 3, 225 x 3, 255 x 3
Leg Press: 1 x 20, 2 x 10
Pullups: 6 x 4
Bulgarian Split Squats: BW x 8, 22.5s x 8, 27.5s x 8
My calves were very sore after my last running workout. My plantar flexion didn’t get as near fatigued as it did last workout, this is a very good sign.
Warmup
Glute Activation:
Glute Bridge: 2 x 10, 5 sec hold at the hop
Bird-dogs: 2 x 10, 5 sec hold at the top
Lying Abduction: 2 x 10, 5 sec hold at the top
Prone Planks: 60sec
Straight Arm Planks: 60sec
Side Planks: 30sec
Straight Arm Side Planks: 30sec
Delt Triad: 3 x 8
Single Arm Lateral Raise: 2 x 8
EZ Bar Curl: 3 x 8
Skull Crusher: 3 x 10
Static Stretch/Foam roll ~ 10min
Hoping to feel good enough to sprint again tomorrow.
Warmup (foam roll, light static stretch, hip mobility, sprint drills)
Buildups: 6 x 40yds, 2min recovery
Double Leg Line Hops: 2 x 20
Single Leg Line Hops: 2 x 20
Incline: 135 x 6, 155 x 6, 200 x 6
Bulgarian Split Squat: BW x 8, 27.5’s x 8, 35s x 8
Reverse Grip Lat Pulldown: 3 x 8
Hyperextentions: 3 x 10, 10lb plate
Went all out on the sprints today, I would say that I can do my speed work full speed for now on. I will gradually start working my way back into plyos and MB throws along with going heavier with the Bulgarians.
Warmup (foam roll, static stretch)
Glute Activation:
Glute Bridges: 2 x 10, 5 sec ISO hold
Single Leg Glute Bridges: 2 x 10, 5sec ISO hold
Fire Hydrants: 2 x 10, 5sec ISO hold
Pillar: x 10
Pedestal: x 10
Front Raises: 4 x 10
Lateral Raises: 3 x 10
Preacher Curls: 3 x 21’s
Rope Tricep Pressdown: 5 x 8
Hammer Curls: 4 x 8
Warmup (foam roll, short jog, hip mobility, sprint drills)
4 x 10yds, 3pt
2 x 10yds, Falling Starts
2 x 10yds, Mountain Climbers
2 x 10yds, Rolling Starts
Speed Skaters: 3 x 15yds
Power Skip for Height: 3 x 15yds
Power Skip for Distance: 3 x 15yds
Overhead Squats: 3 x 8, BW
Barbell Hip Thrusts: 135 x 5, 185 x 5, 185 x 8
Bulgarian Split Squats: 37.5’s x 8, 42.5’s x 8
Reverse Leg Press: 2 x 8, 130lbs
I’m going to start doing an Upper-Lower Split. They finally fixed the Reverse Leg Press machine at the recreation center!
What are your short-term/long-term goals? If you have some time you can set up a comprehensive program that should allow you to get bigger, faster and stronger.
Long term goals - to make the team during the spring, I’m guessing the tryout will be 3.5 months away.
Short term goals - to ease back into training where I once was, and avoid another injury at all costs! Once I reach that level of confidence then I want to strive to get bigger, faster, and stronger.
What do you need to accomplish to reach that level of confidence? Work towards those goals directly.
Warmup (foam roll, hip mobility)
Technique Runs: 2 x 4 x 50yds, indoor rubber surface
Pillar: x 10
Pedestal: x 10
I started to do some plyo-pushups to ramp up the nervous system for my upperbody workout today, but I feel like I slightly tweaked something in my shoulder/pec area so I stopped. It’s nothing to worry about, I feel like I need a break from all of this upperbody lifting anyways. I’m also very sore in my TA area, I’m thinking it was from doing the hip thrusts yesterday. I’m also starting to have better muscle balance when doing the pedestal. This is probably because of the glute activation drills I have been doing lately.
Warmup (foam roll, hip mobility, sprint drills)
Ladders: 3 x 10yds, 15yds, 20yds, walkback imbetween reps, 2.5min imbetween sets
MT (Bomb): 3 x
Overhead Squats: 3 x 8, 65lbs
Barbell Hip Thrusts: 185 x 8, 205 x 8, 225 x 8
Bulgarian Split Squats: 35’s x 8, 47.5’s x 8, 60’s x 5
Hyperextentions: 2 x 8, 25lbs
I was lucky to have access to the game field since it was a Sunday. I had to deal with some light rain, and the MB throws became useless because it was slippery.
Warmup (static stretch, foam roll)
Bench: 135 x 5, 155 x 5, 185 x 5, 205 x 5, stopped because pec felt weird again
Pullups: 5 x 6
Reverse Grip Lat Pulldown: 3 x 8, 145lbs
MT (Gas): x 10
Pedestal: x 10
Pillar: x 10
I’m thinking there is a slight tear in my right pec from those plyo pushups I did last week. I should have taken this issue more seriously. I’m going start icing and take lots of iburprofen and only do pulling movements for now. I also found a partner who is a tennis player that was interested in doing a MB circuit today.
Forget upper body plyos, too much risk for no significant reward IMO. Have you been able to find a place to do OL’s?
I only did the upperbody plyos to ramp up the nervous system before heavy benching last week.
No I haven’t found a place to do OL’s. Did you ever do OL’s at the SLC?
I did some OL’s, nothing too heavy though because I couldn’t drop it. I did a lot of snatches off pins and heavy power shrugs.
I know somebody who can teach me the snatch. He recommends using straps that would help lower the weight down by easing up on the grip. Since I’m still new to OL’s, I think the power shrug would be a good lift for me.
I did power and hang cleans this past summer without bumper plates, but I don’t think they helped much just because I was very cautious with them and didn’t progress very far. More than anything I just want to get the 40 down, and get a higher vertical as I will start doing some jumps tomorrow.
Missed yesterday because there was an even going on at every field, and the track was taken.
Warmup (jog, hurdle mobility, hip mobility, sprint drills)
6 x Flying 20yds, 2min rest
MT (Bomb): 3 x
Hurdle Hops: 30" x 4, 30" x 4, 33" x 4, 33" X 4, 36" x 4.
Low Depth Jumps: 2 x 3
Overhead Squats: Bar x 8, 65 x 8, 95 x 6
Barbell Hip Thrusts: 135 x 6, 225 x 6, 275 x 6, still very easy
Bulgarian Split Squat: 37.5’s x 6, 47.5’s x 6, 65’s x 5
Reverse Leg Press: 3 x 8
Felt a little sluggish during the sprints today. School has been taking a lot out of me with the dry core classes that I have to take.
Warmup (hip mobility, light static stretch)
General Strength:
Waterloo: 3 x 10
Pedestal: x 10
Pillar: x 10
Waterloo is not my favorite…
Warmup (foam roll, 300yd jog, sprint drills, light static stretch, buildups)
Speed work: 240
2 x 20yds
2 x 40yds
2 x 60yds
Depth Jumps: 3 x 3, 12" box
MT (Bomb): 3 x
No weights today, gym was closed. I also need to really focus on my mid-terms as I want to keep my GPA as high as possible just in case if I decide to transfer to a particular school.
Warmup (foam roll, hip mobility, static stretch)
Bench (light): 135 x 8, 155 x 8, 175 x 8, 185 x 8
Wide Grip Pullups: 4 x 6, focused on the negative
Bataan: x 15
Pedestal: x 10
Pillar: x 10