Thats what I thought… Thanks. I’ll have to retest this week.
8/6/07 Lower Metabolic
A1.) Full Squat 8,6,4 8,6,4 (8 x 250, 6 x 260, 4 x 270, 8 x 260, 6 x 270, 4 x 280)
B1.) DB Swings 3 x 8 (65’s)
B2.) Explosive Broad Jumps 3 x 5
C1.) DB Bulgarian Squat 3 x 8 (65’s)
All I could get in, gym had to close and I worked late yet again. Better than nothing!
8/7/07 Upper Neural/Power
A1.) Bench Press 5,3,2,2 (5 x 245, 3 x 260, 2 x 2 x 270)
A2.) Dynamic Bench Press 4,4,3,3 (2 x 4 x 145, 2 x 3 x 160)
B1.) Bent Over Row 6,6,4,4 (2 x 6 x 225, 2 x 4 x 245)
B2.) Explosive Med Ball OH Throw to wall 4 x 6 (5 kg ball)
C1.) DB Floor Press 3 x 9,8,8 (95’s)
C2.) Explosive Switch Pull Up 3 x 8
8/10/07
Was supposed to do speed work on the 9th, but I drove a total of 600-620 miles in about 24 hours (helped move my gf down to school). That was a lot of driving, and when I got home yesterday I was really just too tired to try and go perform a speed session. I doubled up today and everything went fine.
Speed- Accels
- 4 x 30 High Start
- 3 x 30 w/ med ball pass
- 2 x 50 High Start
Didn’t run the last sprint (80), felt like my form was going down the shitter and didn’t want to risk anything unneccesary happening. Still got in good quality sprints though.
Strength- Lower Neural/Power
A1.) Deadlift 5,3,3,3 (5 x 405, 3 x 415, 3 x 420, 2 x 430)
B1.) Dynamic Deadlift 5 x 3 (210)
B2.) Power Clean 3,3,2,2 (3 x 185, 3 x 195, 2 x 205, 2 x 215)
C1.) Rebound Box Jumps-24" Box 4 x 10
D1.) GHR 3 x 12
Pretty good I’d say. 
Didn’t do RDL’s, honestly was very tired from everything else so I just called it.
8/11/07 Upper-Metabolic
A1.) Neutral Pull Up 4,8,4,8 (4 x +55 lbs., 8 x +37.5 lbs., 4 x +60 lbs., 8 x +40 lbs.)
A2.) Incline Bench Press 5,10,5,10 (5 x 210, 10 x 180, 5 x 210, 10 x 180)
B1.) Bent Over L Lateral Raise 10,8,8 (30’s)
B2.) Dips 9,8,8 (9 x +60 lbs., 8 x +70 lbs., 8 x +80 lbs.)
C1.) Alternating DB Hammer/Bicep Curl 3 x 10 (45’s)
C2.) Seated Cable Row 12,10,10 (170)
Will post numbers later, in a hurry to be somewhere.
That session from yesterday wiped me out. I was pretty lethargic today when I first started lifting but still felt it was decent.
8/13/07 Speed / Non Linear
-
3 x 20, 3 point stance
-
3 x 15 w/ tire
-
4 x A (5 up, cut right/left 5, cut left/rt 10)
-
4 x B (5 up, cut right/left 7)
8/14/07 Lower-Metabolic
A1.) Broad Jump 3 x 5; 60 sec rest bt sets.
B1.) Full Back Squat 8,6,4 8,6,3* (8 x 255, 6 x 265, 4 x 270; 8 x 260, 6 x 275, 3 x 285) 2.5 minutes between sets.
C1.) DB Swings 3 x 8 (70 lb DB) 2 min rest bt sets.
D1.) DB Bulgarian Split Squat 1 x 7 (65’s), 1 x 7 (70’s), 1 x 7 (80’s) 70 sec rest bt each leg, 2 min rest bt sets.
E1.) Ab Wheel Rollouts 3 x 12
This was one of those sessions where you lay on the ground after for about 10 minutes seeing stars lol… 
The broad jumps felt better put in first. I need to start bringing something to measure with me to see how far I’m getting. Contrast shower after set me straight but I need to get to bed. It’s been a long ass day (7:45 a.m.-12:45 a.m. non stop)
8/15/07 Upper Neural-Power
A1.) Bench Press 5,3,2,2 (5 x 245, 3 x 260, 2 x 270, 1 x 275) Missed a 2nd rep at 275.
A2.) Dynamic Bench Press 4,4,3,3 (2 x 4 x 155, 2 x 3 x 160)
B1.) Bent Over Row 6,6,4,4 (6 x 225, 6 x 225, 4 x 250, 4 x 250)
B2.) Explosive Med Ball OH Throw 4 x 6
C1.) DB Floor Press 3 x 9,8,8 (95’s)
C2.) Explosive Chin/Pull Up 3 x 8
8/20/07
Been off for a few days now. Felt very tired and sluggish and a few days needed break I think was warranted.
May have to adjust training week to the following for school and work related obligations.
Sunday- Speed
Monday- Lower (Neural)
Tuesday- Upper/GPP (Metabolic)
Wednesday- Off
Thursday- Speed/Lower Metabolic
Friday- Upper (Neural/Power)
Saturday- Off
On that note, sunday wasn’t good for training. Had to work all day and didn’t have much time so that was a no unfortunatley. Got back today.
A1.) Rebound Box Jump-24" 4 x 10
B1.) Deadlift 5,3,3,3 (5 x 405, 3 x 415, *2 x 425, 430 x miss) Argh. Didn’t have it in me today.
C1.) Power Clean 3,3,2,2,2 (3 x 195, 3 x 205, 2 x 215, 2 x 225, 230 x miss)
C2.) Dynamic Deadlift 5 x 3 (210)
D1.) RDL 3 x 8 (275)
E1.) GHR 2 x 10 (+10 lbs.)
Not bad. Now just have to figure out the best way to stay consistent, I think the above schedule for now should be able to allow me a little flexibility with my new class/work schedule.
8/21/07 Upper Metabolic
A1.) Weighted Chin up 4,8,4,8 (4 x +50 lbs., 8 x +35 lbs., 4 x +50 lbs., 8 x +35 lbs.)
A2.) Incline Bench Press 5,10,5,10 (205 x 5, 185 x 10, 210 x 5, 185 x 10)
B1.) DB Lateral Raise 12,10,10 (25’s)
B2.) Dips 9,8,7 (9 x +70 lbs., 8 x +80 lbs, 7 x +90 lbs.)
C1.) DB Hammer/Bicep Curl 12,10,10 (40’s)
C2.) Seated Cable Row 12,10,10 (170)
8/23/07
Non-Linear Speed
-3 x 20 ; 3 point
-4 x 5-10-5
-4 x 3 cone drill
-2 x 5up-7lt/rt/5up
Plyos
3 x 5 Broad Jump (Best of 8’8 1’2") Need to work on these. Usually was around 8’4"-8’5.5" on average. Did hit 8’7" and 8’6" once.
Weights
A1.) Back Squat 8,6,4 8,6,4 (8 x 275, 6 x 290, 4 x 300, 8 x 290, 6 x 300, 4 x 315) I didnt go full A2G, but pretty damn close. I felt I needed to bump the weights up a lil bit. Still went way below parallel so they were good reps.
B1.) DB Swings 3 x 8 (75 lb DB)
C1.) DB Bulgarian Split Squat 8,7,6 (8 x 70’s, 7 x 80’s, 6 x 90’s) Back foot elevated, minimal rest bt each leg. These were really tough.
D1.) Ab wheel rollouts 3 x 15
Damn. My legs are pretty shot now. My left calf cramped up pretty bad near the end of the session.
-Need to really work on broad jump. Only been doin them for a couple sessions though, but they need some work. 9 feet or more is the goal for next week.
Friday did my upper neural session, dont remember the numbers I did… Whoops. Forgot to post it this weekend.
8/27/07 Speed/Lower Neural
Speed
- 3 x 30, 3 min rest bt reps.
- 3 x 30, 3 min rest bt reps.
- 2 x 50, 5 min rest bt reps.
- 1 x 80
Done in cleats on grass, felt pretty good considering the field I ran on sucked and had a crown to it.
Weights
A1.) Powerclean 3,3,2,2 (3 x 195, 3 x 205, 2 x 220, 2 x 225)
B1.) Rebound Box Jumps- 26" 4 x 10
C1.) Trap Bar DL 5,3,2,1,1 (5 x 400, 3 x 420, 2 x 435, 1 x 440, 1 x 450) Not bad! Considering: The grips on the handle had no knurling and were “fat” bar style so it was a bit harder to grip but still got it done. I think I’m good for a 465-470 dl on a regular ol bar.
D1.) GHR 3 x 12,10,10 (35 lb. plate held to chest)
All I had time for, it was late and gym was closing.
Weighted abs 3 x 20 at the end.
VERY nice trap bar dl man…and i agree,i think your regular dl is probably in the 465-480range…
Thanks man. It was a very different position, set up, etc but it felt great.
8/28/07 Upper Metabolic
A1.) Pull Up 3 x Max reps (25 x bw, 17 x bw, 16 x bw)
A2.) Incline Bench Press 5,10,5,10 (5 x 210, 10 x 185, 5 x 215, 10 x 190) last couple reps on 190 were forced with a spotter… 105 sec rest bt A1/A2.
B1.) DB “L” Lateral Raise 12,10,10 (25’s)
B2.) Dips 9,8,7 (9 x +70 lbs, 8 x +80 lbs., 7 x +90 lbs.) 90 sec rest bt B1/B2.
C1.) DB Hammer Curl 12,10,10 (40’s)
C2.) Seated Cable Row 3 x 10 (170) 90 sec rest bt C1/C2.
D1.) Reverse Crunch 4 x 15 (30 sec bt sets)
Been off for almost a week, have been very busy… I was in San Diego for 2 days to go get my brother who just pulled into port from a 8 month deployment overseas. Then work, coaching, and school schedule was crazy so literally didn’t have much time to do anything else, especially with him bein home tryin to do stuff while I can w/ him and other friends he hasn’t seen for a while.
Anyway, a little break felt good but I got back into the gym tonight. Kind of off the usual routine, but glad I did something.
A1.) Single Leg Box Jump- 32" 3 x 5 each leg
B1.) Power Clean 3,3,2,2,1 (3 x 190, 3 x 200, 2 x 215, 2 x 220, 1 x 230)
B2.) Rebound Box Jump- 32" 4 x 10
C1.) Bench Press 4,3,2,1,1 (4 x 225, 3 x 245, 2 x 265, 1 x 275, 1 x 290) Also did 185 for 18 reps to “burn out”.
C2.) Chin Up 3 x 21,18,18 @ BW
D1.) Weighted Back Extension 4 x 10 (35 lb plate held to chest)
D2.) Weighted Crunch 4 x 20 (25 lb plate)
Not bad after a little break, bench felt pretty good. Powerclean was a little sloppy. The box jumps are feeling better every time I do them.
9/10/07
New set up now. Times ticking down to January. Been pretty busy lately but I’m back on track.
Tempo
Set 1,2,3: 10 & back, 20 & back, 10 & back (240 yds)
Walk 30 yds and back then proceed to next set
Set 4,5,6: 30 & back, 20 & back, 10 & back (360) (600)
Walk 30 yds and back then proceed to next set
Set 7: 6x100yds normal tempo; 50 yd walk between
1200 total
Abs/Med Ball Circuit
Circuit repeated 3x. No rest bt exercises, 2 min bt sets. 5kg ball.
Jackknifes x 20
Med Ball Slams x 20
Med Ball Slams to Rt x 10
Med Ball Slam to Lt x 10
Auxiliaries
A1.) J Press 4 x 12 (30’s)
A2.) Low Cable Rope Y Raise 4 x 15
A3.) Close Grip Pull Up 4 x 15
A4.) OH Squat 4 x 12 (Barbell Only)
Rested 30 seconds bt exercises, 2 minutes between Circuit.
Tempo was done about 6 hours prior to other stuff.
9/12/07 Speed/Strength
Speed
4 x 30 High Start. 2 min rest bt reps.
3 x 50 High Start. 5 min rest bt reps.
[270]
4 x 5-10-10 (Almost like pro-agility, but extended 5 yards out).
[370 Total]
Weights
A1.) Snatch High Pull 4 x 3 (205)
B1.) Box Squat-Parallel 5,5,4,3,2 (5 x 315, 5 x 325, 4 x 350, 3 x 365, 2 x 385)
C1.) Glute Ham Raise 2 x 8 (25 lb db held to chest)
C2.) Reverse Hyper 2 x 10 (BW Only)
D1.) Neutral Grip Pull Up 5,4,4,3
D2.) Med Grip OH Press 5,5,4,4
Liked the box squats, never done them.
9/13/07 Tempo/BW Circuit
4 x 4 x 100 yards Tempo
BW Circuit: 4 exercises in circuit fashion, 20-25 reps per exercise.
9/14/07
Only had time for speed work, which was OK by me. Did 2 sets of 5 flying 20’s on grass w/ cleats. I felt pretty good, quad was a little sore so I backed off a bit on the last couple reps.
9/16/07 Speed/Weights
Speed:
2 x 4 x 30 (2 min rest bt reps, 3 min rest bt sets)
2 x 60 (6 min rest bt reps)
-Left quad felt a bit tight on the last 60, had to ease off and maintain after about 40 yards.
Weights: (Will post numbers later tonight, wrote them down somewhere need to find them)
A1.) Powerclean from Hang 2 x 4 (185) 3 x 3 (195 x 3, 200 x 3, 200 x 3)
B1.) Front Squat 3 x 5 (205), 2 x 3 (220)
C1.) Bench Press 5,1,5,1,5 (5 x 225, 1 x 265, 5 x 230, 1 x 265, 5 x 230) Felt hard today, plus no spot so kept it on the safe side.
D1.) Bent Over Row 4 x 6 (205) Going very strict on these.
E1.) GHR 4 x 6 (30 lb dumbbell held to chest)
9/17/07
Tempo
Set 1,2,3: 10 & back, 20 & back, 10 & back (240 yds)
Walk 30 yds and back then proceed to next set
Set 4,5,6: 30 & back, 20 & back, 10 & back (360) (600)
Walk 30 yds and back then proceed to next set
Set 7: 6x100yds normal tempo; 50 yd walk between
1200 total
Abs/Med Ball Circuit
Circuit repeated 3x. No rest bt exercises, 2 min bt sets. 5kg ball.
Jackknifes x 20
Med Ball Slams x 20
Med Ball Slams to Rt x 10
Med Ball Slam to Lt x 10
Auxiliaries
A1.) J Press 4 x 12 (30’s)
A2.) Low Cable Rope Y Raise 4 x 15
A3.) Close Grip Pull Up 4 x 15
A4.) OH Squat 4 x 12 (Barbell Only)
9/18/07
Off