I was doing weights up until week 4 or 5, then I just stopped. My class schedule plus the homework and leaving practice exhausted really left me not in the mood to go lift while I had a huge report to do or a lab write up for chemistry etc etc…
I shouldn’t have stopped doing weights, but I just had to try and focus on the tough class work I have.
11/29/06
Circuit/General Prep Stuff:
Warm up: 2 x 8 BW Squat, 3 x 8 4-pt alternating 2-pt holds, Push Up position to side hold 2 x 8, Hip Mobility Stuff (duck under hurdle) 3 x 10
Circuit:
A1) Jump Rope (30 sec)
A2) Push Up (30 sec)
A3) DB Farmers Walk (Used up to 85 lb DB’s)
A4) Prone Bridge on Ball (4 x 10-15 reps)
A5) Sit Ups (30 sec)
Each done for 30-35 seconds except for the prone bridge, 30 seconds in between exercise, 120 seconds between sets. I repeated the circuit 4 times. Pretty damn good variety workout.
11/30/06
Quad Dominant-Lower
A1) Clean High Pull from Floor 4 x 3 (165) Just focusing on technique and speed of the lift, never done them before.
B1) Full Back Squat 2 x 6 (245), 1 x 4 (255) These were much harder, never done full back squats; Plus I haven’t squatted since late July. My legs are going to hurt tomorrow!
C1) DB Bulgarian Squat 2 x 8 (50’s)
C2) 45 Degree Extension 2 x 8 w/ 45 lb. plate held to chest
D1) Seated Calf Raise 12, 6, 12
Abs~100-150
Legs are Spent!
Supposed to have a vertical push/pull day today, but I have to take care of some things and am going out of town. I will do this session tomorrow when I get home.
12/2/06
Vertical Push/Pull Dominant Day
A1.) Reverse Crunch on Incline Bench 2 x 12
A2.) Lying Torso Twist w/ 10 lb. MB 2 x 15
A3.) Low Cable Crunch on Ball 3 x 12
B1.) Pull-Up (Supinated Grip) Warm Up: 7, 4 Work: 2 x 8 (10 lb. attatched), 1 x 5 (15 lb. attatched)
C1.) Push Press, Cleaned from floor 2 x 5 (160), 1 x 3 (170)
D1.) High Cable Rope Pull Ins to Sternum 2 x 8
D2.) Close Grip Decline Bench 2 x 8 (165)
E1.) Lying Dual DB Ext. 2 x 12 (20’s)
E2.) Barbbell Curl 2 x 12 (60)
Not bad, little tired but got it done.
hey there John. I looked over what you been doing for the past week and things look good. a couple things I wanted to ask though…
On the vertical pull/push day…the push press, why are you cleaning it from the floor (is this every time you are doing it or just on the first rep?). it is supposed to be a push press only. set the bar up on the outer part of a squat rack, get under it as you would be doing a front squat instead have your elbows by sides instead of out in front.
On the GPP day you listed in the #2 exercise you have listed ‘pushup’ when i am pretty sure a burpee is listed. are you clear on what a burpee is? aka squat thrust?
if not then perform the following…standing position, bend down and place hands on floor, kick back to push up position, bring feet back by hands and then explode with a jump into the air, repeat.
I think things look pretty good so far. Good luck with the upcoming week. How did the speed work go on Sunday?
Remember if you are not completely sure about an exercise then email me or you could call as well.
Keep up the good work.
–Bert
Bert-
Yes, the clean from the floor was only the first rep as I didn’t have access to a rack that day. It will only be like that for that one time.
I did do burpees like you mentioned, not sure why I said push up there haha. Just a little out of it I suppose when I was writing that down.
Speed work went OK, I was still a little sore from Thursday’s lower body workout so I held off a bit.
Sunday:
3-4 20-30 yard buildups w/ roll start.
2 x 3 x 20 yard from 3 point stance. 90 sec. rest between reps, 120 between sets. Done in cleats on grass.
2 x 100 yard @ ~70% cooldown.
Monday (12/4/06)
A1.) Snatch High Pull from Floor 3 x 4 (155, 165, 165) Felt MUCH better with these today, the weight was flying up. I probably could’ve added more but was focused on speed and good high pull.
B1.) Snatch Grip Deadlift 2 x 5 (295), 1 x 3 (315) After my first set I tore a callus off my hand letting go of the bar I guess and left a huge red open gash on my hand. Hurt like hell gripping the bar rest of the time but sucked it up. I had to put on straps the last 2 sets because of it, otherwise just woulda stuck with chalk. The last set felt relatively easy.
C1.) Natural GHR 2 x 8 (Slow eccentric, used hands at bottom to help on concentric.)
C2.) Single Leg Squats 2 x 8- Left leg can bust these out no problem, right leg has a bit of trouble after about 4-5 reps, then I need a little help balancing and getting the last few reps with some assistance i.e. holding onto the squat rack for balance.
D1.) Standing Calf Raise 2 x 8, 1 x 15
Felt much much better overall today.
Tuesday 12/5/06 Upper Hor Push/Hor Pull
A1.) Reverse Crunch on Ball 2 x 12
A2.) High Cable Woodchop 3 x 15
A3.) Jackknifes 2 x 10
B1.) Bent Over Row 2 x 7 (140), 1 x 5 (150) These feel awkward to me. Can’t really “Feel” it and feels like my lower back is taking on most of the work just to stabilize myself. May be better suited to a chest supported row or something similar.
B2.) Flat Bench 2 x 6 (185, 190), 1 x 4 (210)
C1.) Single Arm DB Row 2 x 8 (60’s)
C2.) Incline DB Bench 2 x 8 (65’s)
Pretty good. Still not happy with where I’m currently at, but I just need to be patient and let things come. I want to be back where I used to be in the summer! (265 Bench for 3-4 reps, Deadlift 405 for 2, etc…)
how much strength do u think u lost this season?
Quite a bit, especially upper body. At my peak in mid-July or so, I was able to do 265 lbs. for 3-4 reps on flat bench, and 275 x 2 reps. My deadlift (sumo stance) was 405 x 2, but I think I will regain that pretty quick as I can move 315 now for 3 pretty easily, and that’s with snatch grip too.
I think I’ll be cool within the next month or two, just need to be patient.
do ur team lift inseason?? i usually didnt lose that much strength inseason esp upper body strength, lost some lower but it came back really quick.
you should have no problem getting back to that level. Muscle “memory” for lack of a better word has served me well before and after a few weeks im back to where i always was.
It can become a problem though in that you can plateau at a number and find it hard to push past it. At least thats what ive found anyway. good luck
We were encouraged to lift on our own (most of the guys did that I know of), but it wasn’t like we had a set time where the whole team was in there together lifting. I had a pretty demanding class schedule for a while and coming home after all that pretty much left me not in the mood to go lift even though I should have. Call it lazy or whatever, but there were priorities in line. Oh well, back to square one!
Yeah I agree. It should take me a little while, not too long though. Maybe 1-2 months to see some decent improvement to just get back to where I was. Then from there it’s about getting past those numbers! That’s what I’m excited about.
Wednesday 12/6/06
GPP Stuff.
A1.) Jump Rope (30 seconds)
A2.) DB Farmer’s Walk (Up to 95 lb DB’s) 30 sec
A3.) Burpees (30 seconds)
A4.) Prone Hip Raises w/ Legs up on Bench (15 reps)
Circuit completed 4 times. 2 minutes rest between sets, 30 sec between exercises.
Also 5 x 30 sec ab work at the end, felt I need some additional ab stuff.
Just a side note, my gf tested her squats and chin-up reps last night for her first testing session. Ended up with:
Back Squat (High Bar, Just below parallel): 150 lbs x 3
Chin-Ups: 3 reps @ BW
Very good results since we first started; weighs ~125-126.
12/7/06 Thursday
A1.) Clean Pull from Floor 3 x 3 (170)
B1.) Full Back Squat 2 x 6 (250), 1 x 4 (270)
C1.) DB Bulgarian Squat 2 x 8 (55’s)
C2.) 45 Degree Hyper 2 x 8 (45 lb. plate held at chest)
D1.) Seated Calf Raise 12, 6, 12
Good work, she’ll be lifting more than you soon 
…well more than me anyway 
Don’t stress over the loss of strength I am sure it will be short term. It is pleasing to see you have school as the greater priority. (Dad’s can’t help but put those kinda things :rolleyes: )
Haha, I hope she never catches up to me… That would be scary!!
I’m not too worried. I know I’ll be back soon enough. Next semester should be even more fun with anatomy in my schedule! 
12/8/06 Friday Upper Vert Push/ Vert Pull
A1.) Incline Reverse Crunch: 2 x 15
A2.) Low Cable Crunch on Ball: 2 x 12
B1.) Pull Up, Weighted 2 x 8 (+10 lbs, +15 lbs) 1 x 5 (+25 lbs.)
C1.) Push Press 2 x 5 (160) 1 x 3 (175)
D1.) Rope Pull down to Sternum 2 x 8
D2.) Close Grip Decline Bench 2 x 8 (175, 180)
E1.) Dual DB Lying Ext 2 x 10 (25’s)
E2.) Barbbell Curl 2 x 10 (60, 70)
Went alot better today than last week’s session.
Just did some thinking today also… I really want to focus on my 100m speed this coming off-season… Wasn’t sure if I was going to really do it anymore, but I want to break 11 sec. 10.99 would be huge for me. My PR is 11.2-3h, never got a true FAT time. I’ve always trained long to short my entire career, no true speed work until I got to college, and I wouldnt even call it true speed work (incomplete recoveries, too many 300’s, no accel work, etc and still managed a 4.48h 40 this summer).