WRCortese5's Training Journal

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901

9/19/07

A1.) Snatch High Pull 4 x 3 (225)
B1.) Box Squat-Parallel 5,5,4,3,2 (5 x 325, 5 x 340, 4 x 365, 3 x 380, 2 x none) Back started to hurt on the 380 triple. Enough for me to terminate the last set.
C1.) Reverse Hyper 2 x 12
C2.) GHR 3 x 8 (40 lb DB held to chest)
D1.) Neutral Pull Up 4 x 6 (+45 lbs.)
D2.) Medium Grip OH Press 6,5,5,5 (130)

Pretty tired, barely had enough time for weights today. Couldn’t get in speed today; work, fb stuff, lab exam study/exam, etc… At least I got in weights. Tempo tomorrow, hope to get both speed and weights in on Friday with another busy schedule. Gotta get a little more organized to fit everything in. That’s all on me.

902

How are you liking box squats? Seems to me people either like or don’t like em. Are these westside style box squats?

903

They’re different to me. Still getting used to it. I like them though. Stance isn’t WIDE, but I’m using a wider stance than I have been using. I like it so far, but my lower back didn’t like them last night. :cool:

904

9/20/07

4 x 4 x 100 Tempo

1.) BW Squat 4 x 25
2.) Push Up 4 x 25
3.) Ab Wheel Rollout 4 x 15
4.) Horizontal Pull Up 4 x 10

Minimal rest between, 1 min bt circuits.

9/21/07

8 x flying 20 (3 min bt reps)

9/24/07

Speed

4 x 30 High Start (3 min bt reps)
4 x 30 3 Point (3 min bt reps)
2 x 60 High Start (6 min bt reps)

Felt real good, especially the 30’s. My acceleration is really improving.

Weights

A1.) Power Clean from Hang 2 x 4 (195) 3 x 3 (205, 210, 210)
B1.) Front Squat 5 x 5 (215)
C1.) Bench Press 5,1,5,1,5 (5 x 235, 1 x 260, 5 x 235, 1 x 265, 5 x 235, 1 x 270)
D1.) Bent Over BB Row 4 x 7 (205)
E1.) GHR 4 x 8 (+ 40 lb DB)

Also did about 12 total sets of ab work between various sets, weighted and non weighted.

Consistency, consistency, consistency…!!

905

9/25/07

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)

Feeling better. Back didn’t hurt much today which is nice.

906

9/26/07

Speed

4 x 30 High Start (2 min bt reps)
3 x 50 High Start (5 min bt reps)

4 x 5-10-10

3 x 100 cooldown (70%)

Weights later.

907

9/26/07

Weights

A1.) Snatch High Pull 4 x 3 (225)
B1.) Box Squat- 1" below parallel 5,5,4,3,2 (5 x 320, 5 x 330, 4 x 350, 3 x 365, 2 x 375) Felt alot better, back was still a little aggravated though.
C1.) Reverse Hyper 2 x 12 (50 lbs.)
C2.) GHR 2 x 12 (+25 lb DB)
D1.) OH Press 6,6,5,5 (6 x 115, 6 x 125, 5 x 135, 5 x 135)
D2.) Neutral Grip Pull Up 4 x 6 (+50 lbs.)

Threw in 4 sets of weighted abs on a swiss ball at the end. Everything felt a lot better. High Pulls were real explosive tonight. Squats felt good even with going lower. Back was a little sore during squats but felt better after the hypers.

908

9/27/07

4 x 4 x 100 @ 70%

BW exercises 4 sets of 25, 4 diff exercises in circuit fashion.

9/28/07

Speed

4 x 30 3 point
2 x 80 High Start
2 x 110 High Start

110s need some work :cool: lol. Felt good up to about 80-90 though. Just gotta relax and maintain.

Weights

A1.) Hang Clean 4,3,2,2 (4 x 175, 3 x 185, 2 x 2 x 195) Kept it a bit lighter today.
B1.) Reverse Hyper 5 x 10 (+55 lbs.) Was supposed to do snatch grip dl (3 x 3) but my back still wasn’t up to par so I threw these in instead. Felt a lot better afterwards.
C1.) Weighted Dips 6(3), 6(3), 6(3) (6 x +65 lbs., 6 x +75 lbs., 6 x +80 lbs.) (3) = Explosive reps after weighted sets.
D1.) Seated Cable Row 4 x 8 (180)
D2.) DB Ext Rotation 4 x 12 (20 lb db)

909

10/1/07

Speed

2 x 4 x 30
2 x 60

Weights

A1.) Hang Clean 4,4,3,3,2 (2 x 4 x 195, 3 x 205, 3 x 215, 2 x 220)
B1.) Front Squat-Full 5 x 5 (5 x 205, 5 x 205, 5 x 215, 5 x 225, 5 x 225)
C1.) Bench Press 5,1,5,1,5 (5 x 230, 1 x 275, 5 x 240, 1 x 280, 5 x 245)
D1.) Bent Over Row 4 x 8 (225)
D2.) GHR 4 x 6 (+45 lbs.)

Threw in some abs at the end, ~4 sets of 12 weighted stuff. Back still was bugging me but not as bad. Weights felt good today. Getting stronger again.

910

10/2/07

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)

10/3/07

Speed

4 x 30 High Start
3 x 50 High Start
4 x 5-10-10

Weights

A1.) Snatch High Pull 4 x 3 (230)
B1.) Back Squat 5,5,4,3,2 (5 x 325, 5 x 335, 4 x 345, 3 x 355, 2 x 360) Tough.
C1.) Reverse Hyper 3 x 10 (+70 lbs.)
C2.) GHR 2 x 8 (+45 lbs.)
D1.) Standing OH Press 4 x 5 (135)
D2.) Weighted Chin Up 4 x 6,6,5,5 (+55 lbs.)

911

I see that you are doing football specific drills in your workouts. Also shorter tempo distances to mimic a football game. Are you still planning on making a comeback for football?

912

Yes, as of now I still plan on walking on at a D1-AA school for the 2008 season. Been training hard latley, on top of school, work, and coaching. Busy busy busy…

10/4/07

Tempo

4 x 4 x 100 (30 seconds bt reps, 100 yard walk bt sets)

Bw Circuit.

10/5/07

Speed

2 x 40
2 x 80
1 x 110

40s felt realllll good. It was pretty cold and windy though, had just rained before and by the time I got through with my 80s it was nearly dark and getting pretty cold. Called off the second 110 rep.

Weights

A1.) Hang Clean 4,3,2,2 (4 x 195, 3 x 205, 2 x 215)
B1.) Snatch Grip DL 4 x 3 (315) Kept it somewhat light, good form. Still testing the back out, felt fine-no belt, that’s good.
C1.) Weighted Dips 8,7,7,6,5 (8 x +70 lbs., 7 x +80 lbs., 7 x +90 lbs., 6 x +100 lbs., 5 x +110 lbs.)
D1.) Seated Cable Row 4 x 12 (180) Kept it strict, been focusing on that more lately.
D2.) DB Ext Rotation 3 x 15 (15)

Threw in couple sets of additional Bicep work, called it a day. Dips were pretty good, nice little PR.

913

Weights 10/8/07

A1.) Hang Clean 4,4,3,3,2
B1.) Front Squat-Full 5 x 5 (5 x 205, 5 x 215, 5 x 225, 5 x 230, 5 x 230)
C1.) Bench Press 5,1,5,1,5 (5 x 235, 1 x 280, 5 x 245, 1 x 300, 4 x 255) Finally in the 300s on bench press, felt pretty good :cool:
D1.) Bent Over Row 4 x 8 (230)
D2.) GHR 4 x 6 (+45 lbs.)

Since I could not fit in speed work today due to prior obligations, I also did 5 sets of 3 single leg box jumps (3 on each leg) onto a 32" box. I like these alot. Probably could get up to 36"-37" if I was more confident with a spot behind me.

914

Been training but have not posted up the workouts for a while, been very busy. Will do this probably tomorrow.

915

Okay, going to post a few training sessions in one post… Here we go.

10/10/07

Speed
4 x 30
2 x 50

Weights

A1.) Snatch High Pull 4 x 3 (235) Love these.
B1.) Back Squat 5,5,4,3,2 (5 x 315, 5 x 335, 4 x 345, 3 x 355, 2 x 360) Pretty good, not bad. Didn’t have a box to do box squats but still got good depth, at least an inch below parallel.
C1.) Glute Ham Raise 3 x 12 (+45 lbs.)
D1.) Standing OH Press 4 x 5 (140)
D2.) Weighted Chin Up 6,5,5,4 (+60 lbs.)

10/11/07

4 x 4 x 100
BW Circuit (4 x 30, 4 different exercises)

10/12/07

Missed Training session due to work/coaching/not enough time with facilities closing early :mad:

10/13-10/14

OFF

10/15/07

Speed

2 x 3 x 30
3 x 60

Weights
A1.) Power Clean 4,3,3,2
B1.) Front Squat-Full 5 x 5, worked up to 235 pounds for 5 reps.
B2.) Single Leg Box Jumps 5 x 3 each leg onto 34" box; gettin better!
C1.) Bench Press 5,1,5,1,5 (5 x 235, 1 x 285, 5 x 245, 1 x 300, 5 x 250)
D1.) DB Row 4 x 10 (90’s)
E1.) GHR 4 x 6

10/16/07

Got in 10 x 100 tempo, it was pretty wet and rainy out, had to hury.

Auxiliaries later…

916

Off topic, but I have been coaching football this season and am having a blast. I coach wide receivers at the freshman level and it has been awesome seeing them develop from “wobbleheads” into some pretty damn good athletes. I know some of the things they have done this year I NEVER did as a 14 year old. Things look promising.

Last game, we lost 28-19, however we were able to rack up 426 yards of total offense (we use 10 minute quarters); Our QB who has only started the last 3 games was 12-of-23 for 230 yards with 1 TD (also 3 carries for 20 yards and 1 TD) and 2 INT. One of my wide receivers caught 6 passes for 152 yards and 1 TD, another caught 5 passes for 76 yards (109 total all purpose yards). It is fun with the type of offense we run.

We have 3 games left, could possibly see numbers that are unheard of at the freshmen level (at least around here) if this continues. We have 4 receivers with 100 yards or more this season, and I think our top receiver is over 400 yards. I don’t have all the stats in front of me now but would be curious to see them.

917

10/29/07

Last week was de-load, forgot to post all my stuff but it felt good to unload a bit. My back was whacked out and needed a little bit of a rest. Feeling better latley so back to full go.

Speed

4 x 40 (3 min)
2 x 60 (5 min)
2 x 80 (7 min)

Weights

A1.) Snatch from Floor3,3,2,2,2 (3 x 100, 3 x 105, 2 x 115, 2 x 2 x 120) Mainly technique but kept it very fast. Still learning.
B1.) Bench Press-Med Grip 6,4,3,3,3 (6 x 225, 4 x 240, 3 x 250, 3 x 250, 3 x 255) No spotter, kept it a bit lighter than usual. Reps weren’t much of a struggle.
B2.) DB Rows 8,8,6,6,6 (8 x 90’s, 8 x 90’s, 3 x 6 x 100’s)
C1.) RDLs 3 x 10 (205)
C2.) Seated Bent Arm DB Rear Delt Fly 3 x 12 (12 lb DB’s)

918

10/30/07

Ab/Med Ball Circuit

1.) Jackknife x 15
2.) Med Ball Slams x 15
3.) Med Ball Slams to Rt x 15
4.) Med Ball Slams to Left x 15

Circuit repeated 4x, no rest bt exercises, 1 min rest bt sets.

Auxiliaires

A1.) DB Floor Press 4 x 6 (55’s)
A2.) TW Single Rope Row 4 x 6
A3.) Neutral Grip Pull Up 4 x 6
A4.) Med. Box Jumps 4 x 5 32" Box

30 seconds rest bt exercises, 90 seconds between circuit. Kept it light enough just to get some resistance, nothing heavy today.

Then 15 minutes on treadmill of 30 seconds at 9.0 mph/30 seconds at 4.0 mph in alternating fashion; set at a 2% incline.

Only took about 40 minutes total, in and out.

919

10/31/07

Speed

2 x 3 x 30
1 x 50

Felt a little sluggish, tried to focus on arm drive and staying smooth.

Weights

A1.) Deadlift 5 x 4 (295, 315, 325, 340, 340)
A2.) Front Squat-Full 5 x 6 (200) 2 minutes bt A1/A2.
B1.)Weighted Dips 5 x 5 (+80 lbs, +90 lbs, +90 lbs., +100 lbs., +100 lbs.)
B2.) Weighted Chin Up 5 x 5 (+55 lbs.) 90 seconds bt B1/B2.
C1.) DB Split Squat-Back Leg Elevated 3 x 8 (60 lb DB’s) 90 seconds bt legs.

Abs ~200 reps.

Back was a little sore, kept it conservative on the deads and front squats. Back didn’t hurt at all on the deads, weight flew up, no strain or anything. I probably could’ve used much more weight but kept it lighter than normal. I haven’t deadlifted for a while and was a bit weary with my back being off latley. Front squats seem to irritate my back more than deads, but nothin major.

920

Trained Thursday and Friday, once again forgot to post.

11/5/07

No speed today, my back has been buggin me again latley and after the speed session on Wednesday and the front squats it has been bothering me yet again. I have a chiro appt set up for tomorrow so hopefully I can get this problem resolved to get back to full go without pain.

Weights went good today, little pain suprsingly with these lifts yet other thing irritate it worse than others. Hmm…

A1.) Snatch from Floor 3,3,2,2,2 (3 x 115, 3 x 115, 2 x 125, 2 x 2 x 135) 3 minutes bt sets.
B1.) Bench Press Med Grip 6,4,3,3,3 (6 x 230, 4 x 245, 3 x 265, 3 x 275, 3 x 280)
B2.) DB Row 8,8,6,6,6 (2 x 8 x 100’s, 3 x 6 x 110’s) 2 minutes bt B1/B2.
C1.) RDL 3 x 10
C2.) Bent Over Rear Delt Flye 3 x 15 (15 lb DBs) 75 seconds bt sets.