PM me sometime for more details. This was just a sample template as you can see, but glad to see ur bro is interested in training.
I like it because I have neglected it for so long mainly only using flat bench. I feel it can improve the flat bench press and does develop some fullness in the sternum-claviclular area. I have only been doin it 1x/week latley though. I also tend to get stale on flat bench or any lift if I do it for too long, so varying it up a bit is always nice…for me at least 
7/20/07 Friday/Day 5 Speed II/GPP
- 3 x 15 yd tire sprint; 3 point stance. 60 sec rest bt sets.
- 3 x 20; 3-point stance. 2 min rest bt sets.
- 4 x A*
- 4 x B*
*A= Accel 5 yards, plant/cut 90 degrees to rt/lt another 5 yards, then cut again upfield for 10 yards.
*B= Drop down in pushup and explode up into sprint for 5 yards, then cut 90 degrees rt/lt for 12 yards.
[265 Total ]
GPP
- 4 x 30/20 (Reverse sled drag 30, Backwards sprint 20) 70 sec rest bt reps.
- 3 x 40-10 reps-15 (Forward sled drag 40, 10 Burpees, 15 yard bearcrawl) 2 min rest bt sets.
7/21/07 Day 6 Saturday/Lower Metabolic
A1.) Full Back Squat 8,6,4 8,6,4 (245 x 8, 255 x 6, 260 x 4, 250 x 8, 265 x 6, 275 x 4) 3 min rest between sets.
B1.) DB Swings 3 x 8 (60 lb DB) Speed Focus. 45 sec rest bt sets.
B2.) Explosive Broad Jump 3 x 5; 90 sec rest bt sets.
C1.) DB Bulgarian Squat 3 x 8,8,7 (55 lb DB’s in each hand) 60 sec rest bt sets.
D1.) Standing Calf Raise 2 x 20, 30 sec rest bt sets.
E1.) Med Ball Explosive Sit Up 4 x 8 (8 lb ball)
F1.) Ab Wheel rollouts 3 x 10,9,9 (as many as possible done before form went to sh*t)
its full…
Whoops… I cleared some space
7/22/07 Day 7 Upper Neural/Power
A1.) Bench Press 5,3,2,2 (240 x 5, 255 x 3, 260 x 2, 265 x 2)
A2.) Dynamic Bench Press 4,4,3,3 (2 x 4 x 135, 2 x 3 x 145) 90 sec rest after A1, 120 sec rest after A2.
B1.) Bent Over Row 6,6,4,4 (225 x 6, 225 x 6, 250 x 4, 250 x 4)
B2.) Standing OH Med Ball throws to wall 4 x 6 (8 lb ball) 60 sec rest after B1, 120 sec rest after B2.
C1.) DB Floor Press (explosive) 3 x 8 (50 lb DB’s) Lowered in control, brief pause, and explode up.
C2.) Explosive Switch Pull Ups 3 x 7; A little hard to do at first but I got the hang of it after the first set. 75 sec rest bt C1/C2.
7/24/07 Day 1 Tuesday Speed A-Accels
- 3 x 30 Falling Start; 2.5 min rest bt each run.
- 3 x 30 w/ med ball pass; 3 min rest bt each run.
- 2 x 50 Falling Start; 4 min rest bt each run.
- 1 x 80
[360 Total]
My legs were still a little sore from the previous lower session. Im gonna get in the hottub tonight hope to loosen up a bit.
7/25/07 Day 2 Strength I Lower Neural/Power
A1.) Deadlift 5,3*,3 (405 x 5, 425 x 2.5, 415 x 3) *I misloaded the bar again on the 2nd set and managed 2.5 reps with 425. Was planning on 415 lol. Still felt very strong though. I felt like I could’ve gotten 1, maybe 2 more reps with 405 though. 3 minutes rest between sets.
B1.) Dynamic Deadlift 5 x 3 (205)
B2.) Powerclean 3,3,3,2,2 (185 for the triples, 195 for the doubles) 90 sec rest after B1, 120 sec rest after B2.
C1.) Rebound Box Jumps 4 x 10
D1.) RDL 3 x 8 (245 x 8, 265 x 8, 265 x 8)
E1.) GHR 3 x 7
Pretty good session, cleans still need some work though. No worries.
Surprised that your able to clean after such heavy deads, maybe the cleans would be better if they were done first?
Great work on the deadlifts! Is your dynamic deadlift performed like the Westside speed deadlift?
Yeah Im pretty spent after the deads, but this is just part of this phase I think.
Previously this Spring I would clean first and was up to 225-230 for 2-3 reps.
Thanks man, they are on the rise again. According to a 1-rep max calc, I should be pulling in the 455-470 range. But then again those things aren’t the most accurate at times.
Yes the dynamic deadlifts are ~50% of my 1RM, even a little less probably. Done as fast as possible while still keeping form.
7/26/07 Day 3 Upper Metabolic
A1.) Neutral Pull Up 4,8,4,8 (4 x +50 lbs., 8 x +35 lbs., 4 x +52.5 lbs., 8 x +37.5 lbs.)
A2.) Incline Bench Press 5,10,5,10 (5 x 205, 10 x 180, 5 x 205, 10 x 175) 105 sec rest bt A1/A2.
B1.) Bent Over “L” Lateral Raise 10,8,8 (25 lb DB)
B2.) Dips 9,7,7 (9 x +45 lbs., 7 x +55 lbs., 7 x +60 lbs.) 75 sec rest bt B1/B2.
C1.) Alternating DB Hammer/Bicep Curl 10,8,8 (40 lb DB’s)
C2.) Seated Cable Row (wide grip, palms down) 10,8,8 (10 x 150, 8 x 160, 8 x 170)
Was a little groggy at first, I woke up at 5:30 a.m. this morning to be at the gym at 6. Things I do Feels good to get it done early though.
7/27/07 Off
7/28/07 Day 5 Speed B/GPP
- 3 x 15 yd tire sprint; 3 point stance. 60 sec rest bt sets.
- 3 x 20; 3-point stance. 2 min rest bt sets.
- 4 x A*
- 4 x B*
*A= Accel 5 yards, plant/cut 90 degrees to rt/lt another 5 yards, then cut again upfield for 10 yards.
*B= Drop down in pushup and explode up into sprint for 5 yards, then cut 90 degrees rt/lt for 12 yards.
[265 Total ]
GPP
- 4 x 30/20 (Reverse sled drag 30, Backwards sprint 20) 70 sec rest bt reps.
- 3 x 40-10 reps-15 (Forward sled drag 40, 10 Burpees, 15 yard bearcrawl) 2 min rest bt sets.
Edit/Delete Message
7/29/07
Was supposed to be lower metabolic day, but work got in the way and couldnt make it to a gym on time.
7/30/07 Upper Neural/Power
A1.) Bench Press 5,3,2,2 (245 x 5, 255 x 3, 265 x 2, 270 x 2)
A2.) Dynamic Bench Press 4,4,3,3 (2 x 4 x 135, 2 x 3 x 155)
B1.) Bent Over Row 6,6,4,4 (6 x 225, 6 x 235, 4 x 255, 4 x 255)
B2.) OH Med Ball throws to wall (Explosive) 4 x 6 (5 kg ball)
C1.) DB Floor Press 3 x 9,8,8 (90’s)
C2.) Explosive Pull/Chin up 3 x 8
Not bad, getting stronger though which is nice.
7/31/07 Off
8/1/07 Speed A/Accels
Can’t believe it’s August already… Anyways…
- 3 x 30 Falling Start [2.5 min rest bt reps]
- 3 x 30 w/ med ball pass [3 min rest bt reps]
- 2 x 50 Falling Start [4.5 minutes rest bt reps]
- 1 x 80 High Start
Feeling good, a little rushed though at the end. I almost got locked into the facility where I was at; the maintenance guy had to lock up and my car was inside the fenced area, so I had to rush the last 80 but still felt pretty fast.
8/2/07 Lower Neural/Power
A1.) Deadlift 5,3,3 (405 x 5, 415 x 3, 415 x 3) 3 min rest bt sets.
B1.) Dynamic DL 5 x 3 (205)
B2.) PowerClean 3 x 3 (195), 2 x 2 (205) 2 min rest bt B1/B2.
C1.) Rebound Box Jumps 4 x 10 on 24" box. Also got challenged by a couple people to attempt a max effort box jump. Worked up to a 42.5" box jump from standstill. Not bad, probably could’ve went higher but the plates I had to stack kept slipping so it wasn’t worth it. Wouldn’t mind getting a 50" jump soon. Lucky I had a couple spotters too though
D1.) RDL 3 x 8 (275)
D2.) GHR 3 x 8,7,7
188.5 lbs this morning with no food in me. I’d be willing to bet Im 190 consistently now being fully hyrdrated, fed, etc.
8/3/07 Upper Metabolic
A1.) Neutral Pull Up 4,8,4,8 (4 x +55 lbs., 8 x +35 lbs., 4 x +60 lbs., 8 x +37.5 lbs.)
A2.) Incline Bench Press 5,10,5,10 (5 x 205, 10 x 180, 5 x 210, 10 x 180) 105 seconds rest bt A1/A2.
B1.) Bent Over “L” Lateral Raise 10,8,8 (30 lb db’s)
B2.) Dips 9,8,8 (9 x +55 lbs., 8 x +65 lbs., 8 x +70 lbs.) 75 seconds rest bt B1/B2.
C1.) DB Hammer/Bicep Curl 10,8,8 (40 lb dumbbells)
C2.) Wide Grip Seated Cable Row 10,8,8 (160) 75 seconds rest bt C1/C2.
8/5/07 Worked late, missed session. :mad:
Going to do lower body tonight (metabolic).
Also…
When measuring broad jump, is it always taken from where the heel lands? I read somewhere around here earlier on the forum that some take the toe’s measurement. Just a question cuz I took broad jump measurements today for most of my players and I had a freshman at 9’5" with the measurement taken at the toe rather than the heel, and 2 varsity guys jump 9’2" and 9’6" (measuring the same way). Starting point was toe behind the line. I know this could definitley throw the measurements off, so I may have to retest later in the week. Thoughts?
SLJ is measured toes at starting line and heels at landing. Similar to track&field long jump.