Workouts

Members Area My Training Journal
1

10/12

  1. ME Flat Bench-3RMx245(I have gotten weaker in the bench)
  2. ME Box Squat(1in above Parallel)-3x315(didnt really go near max, this was easy, needed to move onto assistance work)
  3. In circuit fashion-Dipsx6, DB Rows(85)x6, Elbows Out Rows(45)x6, Pull Upsx6, Rear Delt Raises(10)x6, External Rotations(25)x6. Had to end it there, ran out of time and had to go to practice. Was going to workout after but weightroom was closed.
2

10/13
Unsurprisingly sore. Did this stuff to build some muscle and flush blood into the muscles.
In circuit fashion 2 sets
DB Bench Press-11x35
DB Row-11x35
Seated Power Clean-10x20
Pull Up-4 reps
Rear Delt Raises-10x15
Front and Lateral Raises-10x15

3

10/18
Decided not to do max effort anymore but rather a few sets with heavy triples or fives.
Bench-Warm up sets, 3x3x225
Pull Ups-1x5
DB Rows-1x6x90lbs
DB Incline Bench Press-1x6x65

4

numba,

how do you regulate squat depth to “inch above parallel”

tanx

5

I squat onto a box that is one inch above where the top of my thighs reach parallel. By the way meant to lift today, but coaches are full of shit.

6

10/22

  1. Box Squats-3x3x315
  2. GM-2x10x185
    Circuit Fashion(did them between sets, only a couple at a time, cant remember the order)
  3. DB Bench-1x10x65
  4. DB Row-1x10x65
  5. Pull Up-1x6xbw
  6. Tate Press-1x10x35
  7. Overhead Extensions-1x10x35
  8. Tricep Pressdowns-2x8x90
  9. External Rotations-1x10x25
  10. Front, Lateral, and Rear Delt Raises-1x10x10
  11. Elbows Out Rows-1x10x50
  12. Hammer Curls-1x10x35
7

10/21

  1. Seated DB Cleans-3x8x30
  2. Incline DB Bench-2x8x65
  3. DB Rows-1x6x90
  4. Rear Delt Raises-2x8x15
  5. Machine Rows-1x8xwhole stack
  6. Tricep Press Downs-2x8x75
  7. Reverse Lunges-1x8x50
  8. Hamstring Curls-2x8x30
  9. Overhead Extensions-1x8x35
8

LOL. Yes, yes they are.

9

Well shit, bitch at me all the time to lift during the season ,then dont open the weight room? What the fuck is that! Idiots…

10

10/22
Bench Press-3x3x225
Tricep Push Downs-2x6x105
DB Rows-2x6x100
Pull Ups-1x6
Step Ups-2x6x50
Box Jumps-2x8x42in
Depth Jumps-1x8x24in
Hip Explosions-1x6
Leg Throws-1x50
Straight Leg Sit Ups-1x25

11

10/24
Not a workout, just something fun.We were running sprints yesterday for some conditioning and after being warmed up well, one of the 100m runners who is on the team(runs consistant 11.1’s) said make me look fast Ian. I told him I’d ghost his ass. He said fine, lets go. 40m sprint, I dipped on his ass from the start and slowed up the last 5m, he was like holy shit, how you do that. Now because of speed endurance, probably a better top speed, it’d be a tie/close race round 55m and at 60m he would probably start pulling away, but it was fun, in fact it was elimination time bitches, showed that muthafucka that the big creole man could run!!

12

HAHA nice job

13

10/27/04
45 Degree Incline Bench Press-2x3x195
Single Leg Hamstring Curls-2x5x50
Reverse Lunges-1x5x50
Pederson Step Ups-2x5x100

14

10/31/04
Threw real hard yesterday, no pain!!! Sore in the deaccelerators. Guess who has an 80mph fastball after not throwing a baseball for years…haha I wish I could throw mid 90’s though, I wouldnt be in school anymore, just waiting for the draft. I have to learn how to throw the other pitches, curveball, slider, change up, and I think theres one called a fork…
Also for an update, I am buzzed, sore, and had a nice big letdown…ahhhh

15

Hmm I have been pondering, say someone has a very high stride frequency, good strength levels, yet not running the greatest times. My assumption would be force application. Would this athlete be better served with bounds for extended distances, hills, and plyo’s while cutting down sprinting volume a little? Oh yeh and by the way, was throwing a football on the sideline, rifled one on a rope 45 yards, coaches were very impressed, haha yes a fast, short, strong armed quarterback.

16

11/3/2004
Kerry lost, this fuckin blows…
Deadlift-2x1x405
Power Clean-1x1x225

  1. Never got up to training weights of 225 or 405 in the powerclean or deadlift. Funny thing is, they were easy…

2.I am starting to get obsessive about strength to weight ratio, so I have gone on a reduced calorie diet, and am trying to keep my lifts TUT as low as possible, volume low, and load high.

  1. Planning on nine reps per week for the clean, deadlift, and pull up variations, with 3 reps per workout, at 1 rep per set with a high load and 3-5 min between sets. As well I will do a light plyo in the beginning, as I loose more weight I can do more intense ones.

  2. For upper body pressing strength I will use chain/ring push ups and planche drills.

17

11/6/2004
Spirits were lifted as I found out some exciting news. My friends parents will be gone for four days in December, leaving a rather large house with lots of fun stuff to play with in the hands of an 18 year old…muaaahhahahahaaaha…As well football ends in a week, will start doing GPP workouts to lower bodyfat, raise work capacity, etc… etc…

  1. Frog Stand-1 min
  2. Lever progression thingy-1 min
  3. Pistols-3x1 with 3 min rest between(I am heavy so these are quite a challenge)
  4. Weighted Pull/Chin Ups-3x1 w/ 40lb vest on
18

Hey Numba - Great Signature… I love Third Eye!

19

haha hell yes, hell yes

20

11/8/2004
Soreness from gymnastic moves still exists, so no upper body today, and no time to do power cleans.
Trap Bar Deadlift-1x1x405, 2x1x425
These werent hard but the bar tilted forwards on the sets with 425. I could have handled 500 if I could figure out the grip. Lost weight also.