Pretty intense workout today. I already feel pretty drained, but it was good to get this type of session in. Much needed.
Deadlift (Clean Grip) 1 x 4 (275), 3 x 3 (285, 295, 305) Split Jerks : 3 x 5 (135, 155, 175) – Pretty tough, I haven’t done these for so long but they felt really good. I will start incorporating these in. Very explosive movement. Bench Press : 2 x 12 (185), 1 x 8 (205) Chin Ups : 3 x 12, 1 x 10 @ BW Single Leg Ham Curls : 4 x 6 Hyperextensions 1 x 20 @ BW
Post Workout: Contrast Shower, Supplements, Post Workout drink, Large Pizza 90 min. later
I’m spent! Tempo tomorrow and probably some bodyweight circuits. Feelin good!
Monday’s workout (6/5) went well. I am still pretty sore now, mainly in my quads and hamstrings though.
Monday’s Weights:
Squats: 2 x 12 (250), 2 x 8 (295) RDL: 4x6 (135, 155, 175, 175) Bench Press: 2 x 12 (175), 2 x 8 (205) T-Bar Rows: 3 x 12 Dumbbell Military Press (Seated): 3 x 10 (60’s) Single-Leg Hamstring Curls : 2 x 8 (Light) Abs: 4 x 10 rollouts on the wheel.
Post-Workout: Contrast Shower, stretching, Supplements… Strength is going up, and I am staying consistent at my bodyweight; pretty much weighing in at 181 everytime.
Tuesday (6/6/06) was bodyweight circuits with very short rest in between.
Wednesday (6/7/06)-
I wasn’t able to make it to the gym today or track; we are moving AGAIN to a new apartment and had to deal with that most of the day. Plus I was a lazy bum and slept in til noon. I am waking up at 9 tomorrow morning, this 12 and 1 o’clock in the afternoon sleeps are too much-- waste of a day!
Got in an upper body session today, and will do a lower body session tomorrow since I missed Wednesday’s workout and I wanted to get in 3 weight workouts this week.
Incline Bench Press : 1 x 10 (155), 1 x 8 (175), 2 x 5 (185). Pretty tough since I had to workout alone today and had no spotter. Jerk Press : 3 x 5 (155, 165, 180) Chin-Ups : 4 x 12 Seated Cable Rows : 4 x 10 Barbbell Reverse Curls : 2 x 12 (55) Decline Sit-Ups : 4 x 25
Snatch Grip Deadlift : 3 x 4 (275, 275, 300) Hang Clean : 3 x 5 (185) Bulgarian Split Squats (Back Leg Elevated) : 3 x 10 each leg (50 lb. dumbbells held in each hand) Reverse Leg Press : 2 x 12
Abs :
-Incline Reverse Crunch: 3 x 20
-Partner Leg Throws: 2 x 15
-Pikes: 3 x 20
-Iso Holds: 2 x 1 min.
Had to cut the workout short a little bit, the gym was closing up. I still got some good lifts in though, and some good PB’s as well!
Deadlift (Conventional Grip) : 3 x 4 (295, 315, 330) Hang Clean : 4 x 5 (185, 190, 190, 195) These are feeling a lot more explosive. Bench Press : 4 x 5 (235, 245, 250, 250) The 250 x 5 was a big PB for me! Lat Pulldowns : 4 x 8 (190) Seated Cable Rows : 3 x 10 Incline Reverse Crunches : 4 x 20
Post Workout : Contrast shower, Protein/Carb drink, Supplements, stretching.
I need to seriously start running this week. At least get two speed sessions in before the week is over. Hopefully! :eek:
Power Clean : 2 x 5 (175) Hang Clean : 2 x 5 (190, 195) Squats : 4 x 8 (275, 280, 285, 300) Weighted Chin-Ups w/ 25 lb. plate : 1 x 10, 2 x 8, 1 x 7 Weighted Dips : 1 x 15 w/ 25 lb. plate, 2 x 12 w/ 35 lb. plate.
I switched from power to hang cleans midway through, couldn’t get the full catch and I was just toying around with them. I haven’t done a PC for years but it was different.
Nothing really today. Got some good sleep though last night. Went to a friend’s BBQ today, hung out with a bunch of friends and also got to meet and hang out with the NCAA D-1 Decathalon Champ from U of Arizona. Pretty damn cool guy. It was interesting to hear how he trains for that sort of thing and how the whole experience was for him to win the whole damn thing.
Tomorrow’s lifting session is the last one before I go back to summer school and football on Monday.
Hang Clean : 3 x 5 (185, 195, 205) Bench Press : 2 x 5 (245), 2 x 4 (255, 250) Seated Cable Row : 3 x 10 (170) Lat Pulldowns : 4 x 8 (185) Dumbbell Military Press : 3 x 8 (60’s) Barbell Curls : 2 x 12 (75) 45-Degree Hyperextensions : 3 x 12 w/ 25 lb. plate held to chest.
First day back to summer session today. I’m taking statistics, it’s going to be an intense 6 weeks. Also back to football stuff, weights 3 days per week, speed work twice/week, 7on7 twice/week. I don’t have to attend position meetings so that is pretty nice.
Today was pretty intense. Started off with our speed/conditioning work at 3:30. We did a variety of abs and pushups, light static stretch, then a nice warm up. It was very hot out, so I was already sweating quite a bit after the push ups/abs. We did quite a few 40m accels, then busted out 4 x 80m (30m acceleration, hold from there). After that we walked over the 200 start and ran 3 x 200m w/ 200 walkback recovery. That shit was intense. We had a bunch of groups, but in my group of about 15 of us, I got 2nd in the first rep, 3rd in the second rep, and 1st in the last one.
7on7 @ 6:30 was good. We have so many people trying out for WR this year, at least 20-25 of us out there right now. Had a couple nice grabs. Did my job.
6/21/06
I am pretty damn sore from Tuesday. I felt pretty tired all day. Weights were quick.
Hang Cleans 1 x 5 (180), 2 x 4 (185)
Came back home and rested for a bit. I got some work done today on my hamstring. This guy is good! There were a lot of things contributing to my hamstring problems, but the main thing are my hips. They were out of alignment, and that was causing the pelvis to rotate forward slightly which pulled on the hamstrings just enough to cause un needed tension and overwork. There was also a bit of scar tissue, so he worked on that with a method called Gashi (I think that’s what it’s called?? Kind of like scraping with a tool along the muscle… Mainly superficial not so deep)… Also did ART on my right quads, glute, hamstring, and IT Band. Well worth the $$. He was a former trainer for the San Francisco 49ers and also worked with UC Berkeley. Guy is good!
Also noted that my abdominals are pretty weak, they need work!! I know I have been slacking on it latley, so it’s time to get on top of it and get to ab work every damn day. Flexibility needs to be a priority too, especially in the hips. Need some extra attention on building the hamstrings up as well!
It was so hot today. Our workout consisted of various push ups, abs/core work, and plyometrics (vertical jumps, tuck jumps, side to side jumps- 2 sets x 10 reps for each), followed by a good warm up with drills, accels, and bounding/skips. After this we were pretty spent, but they had us do 3 x 200m with 200 walkback recovery. Each of mine were done in about 25 sec in flats from stand still; In a group of about 15-18 of us, I won 2 of them and got 2nd on the last one. Not bad considering the heat was just awful, and pretty fatigued from all the jumps. Not sure why we didn;t run first and then do plyos but? Oh well. My hips are a little sore from yesterday, right groin feels a little sore but I should be fine.
Contrast shower after. Felt so good, I sat in the cold water on the last cold cycle for a lot longer because it was much needed!
I took Friday off, I needed some extra sleep and my groin was pretty damn sore. I helped my cousin move a bunch of stuff on Saturday into her new house, and it was almost a workout in itself. Lifting heavy things from the truck into the house with only me and my uncle lifting the heavy things was tough, but it was good to get some heavy stuff in.
Today my groin is feeling pretty good but it’s still just a tad sore. I’ll throw some ice on it tonight and tomorrow, it should be good to go for Tuesday. I’ll probably sit in the hot tub too.
Hang Cleans : 3 x 5 (205, 215, 215) Squats : 2 x 8 (255), 2 x 5 (275) Light-Easy. Bench Press : 4 x 5 (245) Bent Over Barbbell Rows : 4 x 10 (150) Gotta work on these a little more. Barbbell Curls : 3 x 10 (75) Rope Pushdowns : 2 x 12
AB Circuit around 200 reps.
Groin feels good; just a little sore now but the pain that was there on Thursday is not evident. I think the hottub/ice combo last night helped quite a bit and the light stretching.
Normal Warm up (various abs/core/push up work), followed by 3 sets of Vertical Jumps, Knee Tuck Jumps, and Lateral Tuck Jumps, each for 10 sec. at a time. Then did various speed drills, footwork, bounding, skips, etc… Actual workout was 3 x 200m in 27-28 sec, walk 100m, then run the bleachers (3 up, 3 down)… Pretty tough, little rest between sets.
7on7 stuff later…
6/28/06
I had to take the chemistry placement test today, which was at the same time when the team normally lifts. So I couldn’t lift today with them, but I made up for it after.
Deadlifts (Sumo Stance) : 1 x 4 (365), 1 x 3 (370), 1 x 3 (380)… Felt great! I love the feeling of using just absolute strength to get this weight off the ground. Bench Press 3 x 3 (265), 1 x 2 (270) … This felt awesome too, I think the deadlifts really got me firing on all cylinders and primed up ready to go. On the first set I felt like I could’ve probably got at least 4, maybe even 5. Gotta love it! Chin Ups 4 x 12 RearDelt Machine 2 x 10
Abs~100
Brief but to the point! Quads are still sore, wanted to give my legs a little bit of a break, tomorrow we go same schedule as Tuesday (running, 7on7 day)
Past couple days have been just moving all of my stuff out of my apartment and putting it into storage. I still have some things to do to finish up tomorrow…
Monday should be back to regular schedule, but wednesday we are going to be moving our things from the storage place into the new apartment… I hate moving!
1.) Basically he aligned them properly so that they weren’t creating any more tension on the hamstrings than I already had. Also need to work on strengthening of the medial glutes
2.) He tested me on some isometric stuff with the abs, holding in a sit up position against resistance, and toes to the sky while keeping the legs straight up and down the entire time. Needless to say I could use some extra ab focus.
Wasn’t feeling as in to it today; been pretty stressed over moving but I still got a decent session in.
Squats : 2 x 8 (275), 3 x 5 (300, 315, 320). Didn’t go as heavy as I usually would. Lat Pulldowns 3 x 8 (190) Hamstring Curls 4 x 6 (Single Leg) DB Reverse Lunge : 2 x 8 (90 lb.s 45 lb. DB’s)
Conditioning/Speed drills… Bunch of ab/core work, plyos, etc… Pretty tough
7/7/06
Got to lift back at my old HS… Nice for a little change… Had to get up way early though to get a workout in this morning at 8, so I wasn’t feelin it like usual but whatever… I still got some good lifts in.
Deadlifts 1 x 4 (365), 1 x 3 (385), 1 x 2 (390), 2 x 1 (405). The 405 was pretty tough but managed it. Bench Press 3 x 3 (265) This was a lot harder than it felt last week. Struggled on each last rep for every set. Weird. Glute-Ham Raise 4 x 10 @ BW Chin-Ups 2 x 12 Explosive Med Ball Throws w/ 16 lb. Ball : 3 x 10 (1 x Chest Pass, 1 x Scoop underhand throw, 1 x Vertical Overhead Push/Jump) Abs/Low Back : 4 x 25 ab reps w/ 16 lb Med Ball paired with 4 x 15 hypers from the floor w/ 16 lb ball behind head.
Added in about 100 reps of hip mobility work in the power rack as a cooldown and to keep my hips loose.
Had a long, fun, weekend at the lake… Very tired and sunburned, but had a good time!
Weights:
Hang Clean 1 x 5 (215), 2 x 3 (225) Squats 2 x 5 (295), 3 x 3 (325) Bench Press : 2 x 5 (225), 2 x 3 (255) SS1 Lat Pulldowns 3 x 8 SS1 Barbbell Curls : 3 x 8 Skull Crushers 3 x 8
Abs~175
