7/10/2007
TEMPO
-15x100m
ABS
-VUPs 4x15
-Russian Twists 4x15
May perfrom some more ab work this afternoon/evening
7/11/2007
ABS
-Standing AB Rollouts x5
-VUPs x10
-Russian Twists x15
-Pause Crunches x20
Repeated 3times
MAX EFFORT UPPER
-2Board Press 350lbsx1rm…wanted so badly to try 365lbs, but i had no spotter
-Band Pushups 2x12
-Bent Rows 2x10
Supersetted with
-Standing Rope Pulls to Throat 2x10
NECK
-Neck Flexions w/Band x50
7/12/2007
TEMPO
-12x110m
ABS
-VUPs w/Med Ball 5x15
-Russian Twist w/Med Ball 5x15
7/13/2007
WOW, i never thought it could be this hard to lose a dog. My Chow Chow is dieing and there’s a good chance he will be euthanized tommorrow 
. Anyways i went to the track tonight to clear my mind.
ABS
-Standing Rollouts 3x5
-VUPs 3x10
-Russian Twists 3x12
SPRINTS
-2x5x10m
-5x20m
7/14/2007
ABS
-VUPs w/Med Ball 5x15
-Russian Twists w/Med Ball 5x15
MAX EFFORT LOWER
-Sled Dragging 8trips Forward & Backward
-Low Box Squat 90% of week1 PR 3x2, 92.5% of week 1 PR 1x1
-BB Reverse Lunges 2x6
-Band Squat Pull Throughs 2x15
7/15/2007
ABS(Before)
-VUPs 3x15
-Russian Twists 3x15
-Crunches 3x20
TEMPO
-20x100m
ABS(After)
-VUPs 3x15
-Russian Twists 3x15
-Crunches 3x25
7/16/2007
ABS
-Standing Ab Rollouts 5x10
-DB Twists 5x10
MAX EFFORT UPPER
-2Board Press 90% of week1 PR(350lbs)315lbsx2x2, 92.5% of week1 PR(350lbs)325lbsx1x1
-Band Pushups 2x12
-Pull Ups 2x10
-Standing Rope Pulls to Throat 2x15
-Band Pushdowns 2x25,15
supersetted with
-Hammer Curls 2x10,8
Neck Harness Extensions 2x15,10
7/19/2007
CONDITIONING
-Burpees 30seconds
-JJ 30seconds
-HK DB Press 30seconds
-Shadow Box 30seconds
Repeated 5times, no rest…felt good to do some hard conditioning. Lately my only form of conditioning had been through sled dragging and tempo work.
AB Circuit
-Standing Rollouts x5
-Med Ball VUPs x20
-Med Ball Russian Twists x20
-Crunches x20
Repeated 3times
Hoping to hit the gym this evening, to do some weight training.
WEIGHTS
-Deadlift…Heavy set of 6
-Recline Rows 3x15
-Chin Ups 5x5
Starting a new workout either tommorrow or sunday(prolly tommorrow…lol) it will be based on an upper/lower split(like i always use), with 2workouts for each. No TRUE max effort work either, i want to get away from ME work for awhile, as i feel it’s beating me up physically and mentally right now(not to mention i lift alone, so ME work can be kinda scary by yourself). All compound lifts will be done in the 5-8 rep range, with occassional foray into the 3rep range, but absolutely no lower(except obviously when i perform DE work). Also, im not sure yet if there will be any sprint training either, as i want to dedicate all my efforts towards getting bigger and stronger. Plus, i figure for me the easiest and best way to increase my speed is through increasing my relative body strength. I will be performing 2 conditioning sessions a week, to maintain/improve my cardio and also limit fat gain as best i can. So there is my plan for the forseeable future, i’m going to see how i fair strength wise without any ME work…i can’t wait to start!
You can still sprint 1x/week maybe on days you aren’t lifting to maintain your movement efficiency at the least. You don’t want to stray too far away from sprinting, but once a week will be enough to maintain IMO. Keep it under 300-320 yards total and you should be OK. Just my 2 cents.
r u still gonna try and play football?
My program will be set up Upper,Lower,Tempo(i want to use tempo for my conditioning work, because i feel HIIT would be too much twice a week on top of 4lifting days)Upper,Lower,Tempo…could i throw sprints in before tempo work?
Absolutely! I also am looking into competing in a local powerlifting comp towards the end of the year.
7/21/2007
ABS and NECK
-Med Ball VUPs 6x15
-Med Ball RT 6x15
-Neck Harness Ext 3x20,20,15
UPPER -Went lighter then usual, just to get accustomed to the volume increase, will go heavier with each subsequent workout
A)Floor Press 135x2x8, 185x2x6, 205x1x6, 260x2x6
B)CGBP 135x1x5, 185x1x5, 225x2x5
C)Bench Press w/Mini Bands 135x2x8, 185x2x5, 205x6
ASSISTANCE
1)Side Raises 2x10
2)DB Ext 2x8
3)Rear Delt Raises 2x15
4)Rope Pushdowns 2x15
5)Pushups 2x20
7/22/2007
LOWER
A)Box Squat w/40lb of Chain(1inch below Parallel)135x6,185x6,225x6,275x6,350x2x6
B)Speed Squats w/Light Bands 185x8x2
ASSISTANCE
1)Static Wall Sits 2x60sec
2)Band Leg Curls 2x15
AB CIRCUIT
-VUPsx20
-RTx20
-Crunchesx20
Repeated 3times
oh i misunderstood you bc i thought you were changing your training for fb.
7/23/2007
CONDITIONING
-Burpeesx30sec
-JJx30sec
-Burpeesx30sec
-JJx30sec
Performed 5rounds, rested 1minute between rounds, no rest between exercises
-Neck Harness Ext 2x20,15
What a great day, not only do my Pittsburgh Steelers open training camp today(I got season tickets), but ESPN debuts it’s new show College Football Live at 3:30…it’s about damn time!!
Also i would just like to reiterate once again that NOTHING compares to burpees as far as conditioning goes(IMO), assuming one pushes the pace…
7/28/2007 Conditioning + Upper Volume
Conditioning
-Burpees, reverse Tabata method, 10seconds ON/20seconds OFF, repeated for 15minutes straight
ABS
-Standing Rollouts 10x5
-DB Side Bends 3x8
Volume Upper
-Med Grip BP 135x2x5,155x2x5,185x5,225x3x5,5,10
-Ballistic Bench Press 65x5x3
-Floor Press w/Chains 135x6,155x6,185x2x6,225x4x3
ASSISTANCE
-Rope Pushdowns 2x15
-Pull Ups 3x5
-Rear Laterals 2x15
7/29/2007 Tempo + Assistance Work
ABS
-VUPs 3x20
-Crunches 5x25
Tempo
-15x100m
Assistance work for Lats, Upper Back and Neck
-Neck Harness 3x20
-Wide Grip Lat Pull 2x10
-Close Grip Lat Pull 2x10
-Reverse Wide Grip Lat Pull 2x10
-Reverse Close Grip Lat Pull 2x10
-Single Arm DB Rows 2x15
-Up Rows w/Mini Band 2x15
-Face Pulls w/Mini Band 2x20
7/30/2007 Plyometrics
LOWER
1)Weighted Box Jumps(10lbs)5x2
2)Box Jumps 5x3
3)Eccentric Loaded Box Jumps 3x2
UPPER
1)Med Ball Chest Pass into Plyo Pushup 3x3
2)Med Ball Slams 3x3
3)Med Ball Shot Put 3x3
ABS
-Band Twists 3x10
-Standing Ab Rollouts 4x6