A1.) Deadlift 5,3,2 (5 x 390, 3 x 405, 2 x 415) All very strong good pulls. No chalk, belt, straps… nothin Alot easier than last week.
A2.) Clean High Pull 4,3,2 (4 x 225, 3 x 245, 2 x 255) Used Straps. 2.5 min rest bt A1/A2.
B1.) Bent Over Row 6,3,3 (6 x 225, 3 x 245, 3 x 255) 3 min rest bt sets.
C1.) Bench Press 6,3,3 (6 x 230, 3 x 255, 2.5 x 260) Had a little assistance on the last rep of 260, damn. 3 min rest bt sets.
D1.) RDL 2 x 12 (200)
D2.) Explosive Sit Up/Med Ball Toss 2 x 20
D3.) Explosive Push Up/2 Plates 2 x 30
60 seconds bt each D series.
Speed
4 x 30 yd
2 x 3 x 20 yd sled pull (~70 lbs.)
3 x 20/30 yd sled pull/sprint combo
Weights
A1.) Snatch Grip DL 6 x 2 (365)
A2.) Snatch High Pull 3,3,3,2,2,2 (225 for the triples, 245 for the doubles)
B1.) Weighted Chin Ups 1,5,1,5,1,5 (1 x +70 lbs., 5 x +55 lbs., 1 x +70 lbs., 5 x +55 lbs., 1 x 77.5 lbs., 5 x 57.5 lbs.) 3 minutes in between sets.
C1.) Incline Bench Press 1,5,1,5,1,5 (1 x 225, 5 x 200, 1 x 225, 5 x 200, 1 x 230, 5 x 200) 2 minutes between sets. No spotter so kept it a little lighter.
What a long ass day. This is what it looked like…
6:45 a.m.- Wake Up, Eat…
8:30-10:00 a.m.- Coach HS football team (speed and conditioning coach for the summer, also coaching wide receivers this fall)
10:30 a.m.-1:15 p.m.- Summer school, Pre calculus algebra.
2:30 p.m.-3:15 p.m.- Speed work
3:30 p.m.- 5:00 p.m.- Rest, Eat, relax…
6:00 p.m.-10:00 p.m.- Work
10:30 p.m.- Midnight- Weights…
A1.) Full Squat 4 x 7 (260), 1 x 15 (210) 2 min rest bt sets.
B1.) Single DB Row 4 x 7 (110’s), 1 x 15 (90’s) 2 min rest bt sets.
C1.) Decline CG Bench 4 x 7 (205), 1 x 15 (175) 2 min rest bt sets.
D1.) Push Press w/ Split Landing 3 x 8 (160)
D2.) Single Leg Full Squat 3 x 8 holding 10 lb plate in front of body.
-Glad to see progress is being made in all movements.
-Got a compliment from a group of power lifters in the gym today when I was squatting. “Now THAT’S a squat right there” and “I’ve never ever seen anyone in this gym full squat besides you” Lol…
-This gym I work out at now has reverse hyper, GHR, and deadlift platform w/ numerous types of bars also like cambered bar, saftey squat bar, hammer curl bar, fat bars, etc. Pretty sweet gym and only 30$ a month.
Past few days have been very busy. I missed Friday’s weights session because of work and other obligations. Today I managed to get in some ab work and some med ball throws really quick but that was it. I had to work 2 hrs overtime (on top of an 8 hour shift). So the past couple days haven’t been very productive in terms of progressing!
Tomorrow starts a new week. Looking to get in my speed session tomorrow night after work if there is still sun out by then.
I’ve had a hard time adjusting to this new schedule I have going on week to week. With school, work, workouts, coaching, and trying to balance a social life (or lack thereof) has really made me want to sit down and schedule out day to day of what I want to get done. It has been crazy and the result of improper planning on my part has left me feeling a bit flustered. No worries though; just gotta quit putting things off (school) til the last minute and get the priorities done.
I had planned on running Sunday, but I ended up having to work another OT shift, 10:30-9:30. That sucked. I’m going to place it on either Wednesday or Friday this week; probably Wednesday before the weights.
Today…
A1.) Deadlift 5,3,2 (5 x 400, 1.5 x 425*, 2 x 405) I accidentally loaded the wrong amount of weight on the bar without even realizing it until I could barley even get 2 reps with 425. I look down and say “No wonder” lol. I wanted to put on 415 and somehow forgot what 10 lb plates vs 5 lb plates look like. That took a bit out of me, so I had to drop back down in weight for the last set and use 405. Oh well.
A2.) Clean Pull from floor 4,3,2 (4 x 230, 3 x 255, 2 x 265) All felt very very good, best they’ve ever felt. Used straps for these. I felt pretty explosive which was nice. 3.5 min bt A1/A2.
B1.) Bent Over Row 6,3,3 (6 x 230, 3 x 255, 3 x 255)
C1.) Bench Press 6,3,3 (6 x 230, 3 x 250, 3 x 250) No spotter yet again, this is going to be hard to increase w/ out a spot. Hmm.
D1.) RDL 2 x 12 (195)
D2.) Explosive Sit Up w/ med ball 2 x 25
D3.) Plate/Depth Push Up 2 x 30; Rested 45 seconds bt D1/D2/D3.
Not bad. I didn’t get very much sleep last night, was stressin about all the crap goin on. Need to sit down and get organized!
Thanks! I’m gettin there man… Big picture for me has goals of 500 dl, 300 bench, 400 full squat, 275 power clean… I need to gain a few more lbs lol! Easier said than done right?
Want to get to solid 190-192 first… Then 195-198. Im fairly consistent at 186-188 latley… Just gotta eat more and stay consistent with workouts, rest, etc.
A1.) Full Back Squat 4 x 7 (265), 1 x 15 (215) 2 min rest bt sets.
B1.) Single DB Row 4 x 7 (110’s), 1 x 15 (90’s) 2 min rest bt sets.
C1.) Decline CG Bench 4 x 7 (215), 1 x 15 (170) No spot, dropped the weight a bit. 2 min bt sets.
D1.) Push Press/Split Landing 3 x 8 (160)
D2.) Single Leg Full Squat 3 x 8 (10 lb plate held out in front of body) 1.5 min bt D1/D2.
Once again, GPP work tomorrow… Had to get home to study.
Yeah it’s gettin there. I need to eat a lil bit more and stay consistent though. I am especially noticing my back (erectors), glutes, hamstrings and traps are growing a lot! Also am seeing more of a fullness in the quads near the hips more from the full squats.
Right now it’s been 1 speed day/week on Sundays (past couple weeks have been inconsistent cuz of work, school, etc) plus 2 GPP days (circuits, med balls, etc)
A1.) Bent Over Lateral Raise 12,10,10,8
A2.) DB J Press 10,10,8,8
B1.) Dips 4 x 15
B2.) Neutral Pull Up 4 x 12
C1.) Rotation Press 3 x 8
C2.) Horizontal Pull Up 3 x 10,10,8
45 seconds between each 1/2 series.
GPP
A1.) Rear Crossover Lunge w/ med ball x 12
A2.) Split Leg Switches (speed focus, minimal height) x 10
A3.) Med Ball Slams x 15
Circuit 5x through, no rest bt exercises, 1 min rest after each set.
Only had about 45 minutes to get my workout in including a warm up, did manage to finish most of it though… Had to cut the rest periods down…waaay down.
A1.) Snatch Grip DL 6 x 2 (365)
A2.) Snatch High Pull 3,3,3,2,2,2 (225 for the triples, 250 for the doubles) 2 minutes between A1/A2.
B1.) Weighted Chin Up 1,5,1,5, (1 x +70 lbs., 5 x 55 lbs., 1 x 70 lbs., 5 x 55 lbs.) About 1.5 minutes between sets.
C1.) Incline Bench 5,5,5 (205) 2 minutes between sets.
All I could squeeze in, didnt get to do some of the singles… Lifted right after work after working 6pm-11pm…
*Have a slight tender spot in my left quad, in the rectus femoris near the hip flexor. I don’t know, but it is somewhat near my old injury from last summer when I strained my quad pretty good. Think it just is a little sore from Friday/Saturday.
Haha yeah I was very tired after that one. I was going rapid fire. Some of the weights weren’t as heavy as they could’ve been with such short rest intervals, otherwise I probably could’ve had a little bit better session .
A1.) Full Back Squat 4 x 7 (265), 1 x 15 (215) Finally finished 4 full sets with 265! About time lol. 2 minutes recovery bt sets.
B1.) Single DB Row 4 x 7 (110’s), 1 x 15 (90’s) 2 minutes recovery bt sets.
C1.) Decline CG Bench 4 x 7 (210), 1 x 15 (175)
D1.) Push Press 3 x 8 (160)
D2.) Single Leg Full Squat 3 x 10 w/ 15 lbs held to chest. 2 minutes bt D1/D2.
Also tried a new movement, barbell rollouts at the end to see how it felt, damn this is hard. I had 65 lbs. on there and it blows the ab wheel away. 3 x 10 w/ 65 lbs. for those.
Alot easier than last week.
Easier said than done right?