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.
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.
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.
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.
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.
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.
Barbell Hip Thrusts: 135 x 5, 225 x 6, 275 x 6, 315 x 8
Bulgarian Split Squats: 27.5’s x 5, 50’s x 5, 70’s x 5
Reverse Leg Press: 3 x 8, 130lbs
I’ve been making some progress with my mobility. I think as long as I stay consistent with the foam rolling and 30-60sec hold static stretches, I’ll be good. I’m also hoping to get some film of my workouts with my Sony Ericsson phone that has an 8.1 mp camera on it.
I’m feeling a lot more glute involvement in my sprinting, MB throws, jumps now. I’m going to keep progressing the weight safely until I can get an estimate of how much I can really do. BTW, it isn’t the most comfortable exercise and I would recommend using a towel around the foam pad on the bar.
6 x flying 20yds, last two had a 10yd run in.
MT (Bomb): 3 x
Hurdle Hops: 5 x 5, 30-33", 8’ spacing
Barbell Glute Bridges: 135 x 10, 225 x 6, 275 x 6, 315 x 6, 365 x 4
Bulgarian Split Squats: 37.5’s x 5, 55’s x 5, 80’s x 5. Used straps on last set.
Chin-up burnout: 13 x, 8x
Single Leg-curl: 2 x 6
Not my best day, and I didn’t expect it to be a good day. I’ve had a cold the past two days. I slept for 13-14 hours on Tuesday after taking some nyquil. My allergies have really been flaring up on me. I’ve been recommended to start balancing my pulling strength with my pushing strength. It’s pretty bad when I can only do 13 chinups and bench 285, this issue really needs work.