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.
Power Shrugs: 4 x 5, 135lbs
Trap Bar Deadlift (machine): 3 x 10 w/ 135, 1 x 3 w/ 225. Started light and easy.
Bulgarian Split Squat: 47.5’s x 5, 60’s x 5, 85’s x 5
I just started using this pre-workout supplement called “Jack3d.” I think my focus really benefitted from using this. I previously just used caffeine + L-tyrosine. With the speed work, I’ve been doing this with cleats on field turf. I’m having some trouble dorsiflexing since I have new cleats that need some breaking in, might have to use my old cleats. I also feel that I’m not driving my arms vigorous enough when I’m at top speed. Surprisingly, in my warmups I did an OHB throw a yard farther than I usually do. This is a good sign. My training will be great as long as I can focus on constant glute contraction through every movement.
Chinups: 5 x 6, used straps
CG Bench: 135 x 5, 155 x 5, 185 x 5
DB Rows: 3 x 10
Pillar: x 10
Peestal: x 10
Low intense swimming afterwards.
It’s supposed to rain hard tomorrow, I may not get to do speed work outside, or I may wait till thursday. I’m also planning on doing some testing soon like the 40 and the VJ just to see where I’m at right now.
Good idea, I used to test a lot of things after spring ball and I feel it helped steer me in the right direction. I did rep max on squat and bench, 5 bound test, broad jump, vert and either 30 or 40’s.
Very frustrated today. My vert hasn’t improved since my sophomore year in HS! This is not a good sign, and I really need to look at my training to see what changes need to be made. Planning on running the 40yd, 20yds, 10yds, BJ on Friday. It is supposed to rain hard here today and tomorrow.
Did two warm up sessions today consisting of foam rolling, static stretching, sprint drills, hip mobility, and light jogging. I did two because I’m starting to feel a little tight. I’ve also iced my lower back as well to prevent an inflammation from happening.
Why would you be ending the journal? Nobody said it would be easy, you had surgery and took a good bit of time off. I don’t see how you could expect to be at all time PR’s. Take some time for some GPP, add on some muscle, tack on 50-100 lbs. to your lifts, run sprints a few times a week. Things will be OK, commit to the grind for the long haul. It’s the only way forward…
I didn’t say that I’ve given up. There are too many issues with my training. I’m getting no where, I’m like a chicken running with his head cut off! I wasn’t expecting PB’s, but I could have at least had better numbers that those.
Seriously though, I need to start fresh and this journal is too long. A new journal is necessary as I will construct a game plan starting Monday.
No, I’m wasting my time because I simply don’t have the confidence in progressing with my lower back injury. I keep overestimating the safety of my lower back. I feel that if I try to progress now then I will just be back at square one. My back is already starting to feel inflammed after just testing my jumps. What good is it to progress when that happens?