Wasn’t able to train yesterday. Very busy with school, work, training (~20 frosh fb players), and more studying for finals coming up. It was raining pretty hard yesterday also; guess it was good to get a rest day. Enough with excuses though…
Now for TODAY…
Left quad was a little tender/sore in the warm up, so I kept the reps to sub-max… More build ups than anything…
2 x 40
2 x 50
2 x 60
Weights
A1.) Trap Bar DL 5 x 2 (385, 385, 400, 400, 400)
B1.) Close Grip Floor Press 4 x 6 (225)
C1.) Seated Cable Row 3 x 12
C2.) Rope Face Pull 3 x 15
D1.) DB Curl 2 x 12 (50’s)
D2.) DB Lateral Raise 2 x 12 (25’s)
I probably; no I KNOW I could’ve gone heavier on the deads. The damn bar had no knurling at all, and I forgot my chalk and straps at home. Only thing that was holding me back was the grip, otherwise I was probably good for another 10-20 pounds. Not bad though after not goin this heavy in a while.
Floor press felt good, I like those. Haven’t done them for a while. Made sure to pause at the bottom when my triceps touched the ground before coming up too.
A1.) Power Snatch 3,3,2,2,2
B1.) Bench Press 6,4,3,3,3 (6 x 250, 4 x 265, 3 x 275, 3 x 280, 3 x 280)
B2.) DB Row 8,8,6,6,6 (2 x 8 x 110’s, 3 x 6 x 120’s)
C1.) Rear Delt Flye 4 x 10 (20’s)
C2.) DB RDL 3 x 8 (70’s)
Tuesday
Tempo
2 x 6 x 100 @ 70%. 30 sec between reps, 1 minutes between sets.
Med Ball Circuit
15 x Med Ball Slam
15 x Jackknife
15 x Side Toss-L
15 x Side Toss-R
5 x Through.
A1.) DB Floor Press 4 x 6 (60’s) Speed Focus.
A2.) Neutral Speed Pull Up 4 x 6
A3.) Moderate Box Jumps-32" 4 x 5
A4.) Face Pull 4 x 10
A1.) Snatch High Pull 4 x 3 (225)
B1.) Front Squat 6 x 4 (205)
C1.) Weighted Chin Up 5 x 5 (+65 lbs.)
C2.) Weighted Dips 5 x 5 (+90. +115, +125, +125, +135 )
D1.) DB Split Squat 3 x 8 (70’s)
Threw in the flying 20’s in place of the 80’s. Felt a little tired today in the sprints, made up for it in the weight room though.
3 x 5 x 100 yards @ 70% on grass. 30 seconds bt reps, 100 yard walk between sets.
Weight Circuit
A1.) Medicine Ball Push Up x 20. Each hand on medicine ball.
A2.) BW Squat x 25
A3.) Lat Pulldown Scap Depression x 15
A4.) Swiss Ball Crunch-25 lb DB x 20
A5.) DB Ext Rotation x 10 each arm
4x through, no rest between exercises or circuits.
A1.) Power Snatch 3,2,2,2 (115, 135, 145, 150)
B1.) Deadlift 5 x 2 (315, 315, 365, 385, 405)
C1.) Incline Bench Press 4 x 8 (185, 185, 195, 195)
C2.) Chest Supported Row 4 x 12
D1.) Leg Press 3 x 15,12,10
D2.) 45 Degree Hyper 3 x 15 (+25 lbs.)
E1.) Reverse Grip BB Curl 3 x 10
Leg press was different, can’t remember last time I did these, but my back was feelin kinda screwy again and funny but this did not hurt at all. No reason but I was in the zone and felt like doin a little more…
The pain in my back feels more like it’s around the SI joint/Illiac Crest of my left hip… Only hurts when I load the spine or lower the bar in deads, so I didn’t perform the eccentric portion after I got up to 365 and above.
Comes and goes, it’s managable but annoying as hell.
A1.) Power Snatch 5 x 2 (135, 135, 145, 145, 150)
B1.) Bench Press Med. Grip 4 x 6 (255)
B2.) DB Row 5 x 6 (120’s)
C1.) DB RDL 3 x 8 (85’s)
C2.) DB Rear Delt Flye 3 x 10 (25’s)
Strained/tweaked something in my neck/trap region on the left side catching the bar in my 4th set of snatches. Nothing too bad just kinda annoying.
12/18/07 2 finals done, school’s out til Jan 22nd
Tempo
3 x 5 x 110 @ 70%
A1.) Push Up x 25
A2.) Pull Up x 10
A3.) Horizontal Pull Up x 10
A4.) Face Pull x 10
A5.) DB Ext Rotation x 5 each arm
A6.) BW Squat x 25
Repeated 4x through.
12/19/07 Out of town, didn’t train.
12/20/07 Worked all day, day off. Next still a little stiff.
12/21/07
A1.) Box Jumps Multiple sets of 2 up to 44", then did 2 x 1 with 45", and 1 x 1 with 48" for a new PB. I was going to go for 50, but I’ll wait to next week.
B1.) Power Clean 4 x 3 (195)
C1.) Front Squat 5 x 5 (225)
D1.) Bench Press 11,9,10 (225)
D2.) Weighted Pull Up 5 x 5 (+65 lbs.)
Threw in box jumps mainly for warm up purposes, but it turned into an exercise itself lol. Couldn’t get outside to do speed today so I guess it sort of took it’s place.
Back in consistent schedule hopefully next week, I have to work alot and gym might be closed up monday/tuesday so we’ll see what I can get done.
Neck OK but still have a minor tweak in there somewhere. It feels like that feeling when you sleep in an awkward position for too long.
I am… I am moving in 3 weeks 4 hours south with 2 of my other friends; 1 is already on the team, the other is walking on in the Spring. I have to send in tape to the fb staff to see what can be worked out for Spring; otherwise I’ll have to walk on in the Summer. Either way is fine with me, as long as I get a chance/opportunity.
Did the workout that I wrote up for the fb players this morning (mine was a little more modified). I haven’t back squatted for a while now, but today I went for it. I got Starting Strength and Practical Programming for Christmas and immediatley fixed my squat technique. No back pain, felt smooth, and much stronger. Haven’t finished starting strength just yet though. Aweome book so far, gets to the basics but very helpful for any athlete, coach, parent, etc…
A1.) Back Squat 4 x 5 (275, 295, 315, 320)
B1.) Med Grip Bench Press 6,5,5,5 (235, 245, 255, 260)
C1.) Power Clean 5 x 4,3,3,3,3 (worked up to 3 sets of triples with 205)
D1.) DB Row 5 x 6 (120’s)
D2.) Standing OH Press 3 x 6 (135)
E1.) DB Rear Delt Flye 3 x 10 (20’s)
Abs ~100 on the GHR bench. (4 sets)
Weighed 191 the other day. Pumped that I squatted pain free. I’m confident I’ll be up using heavy weights soon again. The set of 320 felt like a little struggle but every rep was solid.
4 x 20 w/ tire 3 point
4 x 20 High Start
2 x 40 (Accel to 20, maintain to 40)
Weights
A1.) Power Clean 5 x 5 (195)
B1.) Back Squat 5 x 5* (320)
C1.) GHR 4 x 10 (BW)
D1.) Hyperextension 3 x 15 (+25 lbs.)
*Supposed to be Front Squat for next week.
1/9/08
3 x 5 x 100 70% on grass.
1/10/08
Speed
4 x 30
5 x Ladder set up
3 x 20 Backward sprint/40 forward stride
Weights
A1.) Power Snatch 5,5,3,3,3 (2 x 5 x 115, 3 x 3 x 130)
B1.) Weighted Chin Up 5 x 7 (+35 lbs.), 1 x AMAP (19) @ BW
B2.) Bench Press 5 x 6 (240), 1 x 15 (195) Rest 2 minutes between B1/B2.
C1.) DB Row 4 x 10 (95’s)
C2.) Dips 4 x 10 Rest 60 seconds bt C1/C2.
Been a busy weekend of packing, moving, driving, etc… Drove for 9 1/2 hours total today (round trip). Have another 4 1/2 hour drive tomorrow but after that I am settled in to my new place for new school.
Pretty excited but nervous too, but I know some people there already so it should be easy adjusting.
Back to updating this thing. I’ve been training as best I could, but it has been tough getting to a gym and track with downpours and high winds basically every day for over a week. Since I moved, I’ve pretty much maintained at the very least. Took a couple sessions to feel “right” again, but I think I’m good to go.
Today…
3 x 20 w/ tire
4 x 20
4 x 30
2 x 60 (20F-20E-20F)
I am feeling good with speed work lately.
Weights
A1.) Hang Clean 4 x 5 (185, 195, 205, 205)
B1.) Front Squat 5 x 5 (225, 225, 235, 235, 235)
C1.) RDL 4 x 8 (265)
D1.) 45 Degree Back Extension 4 x 12 (+35 lbs.)
Also ~ 10 sets of weighted abs, in the 8-12 rep range.
Off day, Im feeling a little sick. Felt like I had a fever this morning, subsided though but still feel achy. Also coughing here and there. Should be OK.
