7/23/09 RE Upper
1A.) Neutral Grip Pull Up 3x Max Reps (27,21,16)
2A.) 1 Arm Incline DB Press 3x8x70’s
3A.) Standing Press 4x10x110
3B.) Face Pull 4x12xPurple
4A.) DB Rolling Tricep Ext/Tate Press 3x6+6 x40’s
4B.) DB Hammer Curl 3x10x45’s
Was low on time today so had to speed this one up. Not bad…
Haha funny thing is I did arms today as well as calves.
I got my supps today but Im not gonna start using them until Monday.
7/26/09
Been having some annoying pain in my right hand/wrist the last few days and I have no clue what I did for this to come about… Strange. Hope it doesn’t hinder my training this week but if so I’ll have to just tape it and suck it up lol. 
One of my athletes completed 3 of the 4 quadrathlon tests today as he is leaving for school (Colorado) on Monday. I did not have all of the numbers to gauge upon prior to today, but I think he did well; mainly considering he tweaked his right hamstring 1 1/2 weeks ago running his fastest 40 ever on grass and a grade 2 AC joint separation 3 weeks ago laying out for a ball. He also managed to put on roughly 10 lbs of solid weight from 182 to ~193 lbs. He just turned 18 a few months back. Some results before/after…
Before:
Weight- 182 lbs
SLJ- 7’10" (March)
Bench- 210 lbs/155 lbs x 14 (March)
Back Squat- 285 lbs (March)
40- High 4.7
OHB- Not tested
Chin Ups: 20 (March)
After
Weight- 193.5 lbs
Bench- 235 lbs. (June)/ 185 lbs x 10
Back Squat- 325 lbs (June)
Chins- 34
40- 4.62h (Wet/soft grass- August)
OHB- 46’6" 8 lb ball (August)
3 Jumps- 26’7"
SLJ- 8’ 9 1/2"
I’m pretty pleased with how he has done from the time I had him up to now. He will be a walk on wide receiver in January 2010. Great athlete, extremely hard worker, and lots of room for improvement leaves me feeling that this kid has tons of potential left in him. I give him all the credit in the world for the strides he made- it just took some proper planning and a few minor tweaks from me to get him going 
Just thought I’d share with you guys
Bringing my training journal back to life. I will update after today’s training session… See ya then!
9/21/09
A1.) Bar Floor Press worked up to 230x5, then 185x8 (minus 20% of 5RM weight)
B1.) Blast Strap Push Up 2x Max Reps (23,20) w/ weighted vest.
C1.) Seated Cable Row 3x12x150
C2.) Face Pull 3x12x110
D1.) Bar Shrug 225x15, 235x12, 255x2x12
E1.) Bar Curl 75x15, 75x2x12 (modified thick bar- wrapped small towel around bar)
Giving this a run for a while. My goals right now are just to simply get my strength back to where I know it can be, add some muscle to my frame, and attack some nagging pains I’m still having. Will be including DE lower, RE Upper, and ME Lower into my training week, as well as some GPP work on either Wed or Sat.
9/22/09
A1.) Box Jump 3x32", 3x38", 3x40", 3x3x42"
B1.) Power Clean 5x3x155- Kept it light; focus was on speed.
C1.) Bar Reverse Lunge w/ ROM 3x10x95 (easy)
D1.) DB Hip Thrust 2x20
D2.) Band Pull Thru 2x20x Green
Front Plank 2x60 sec/Hanging Leg Raise 2x10
9/24/09
A1.) DB Bench Press 3x max reps (80’s x20,14; 70’s x15)
B1.) Wide Grip Pull Up 4x12x+25 lbs
B2.) Band Pull Apart 4x15xpurple
-no rest bt B1/B2, 60 seconds after B2.
C1.) 1-Arm DB Military 3x12x50/arm, 1x10x55/arm
D1.) Cable Shrug 3x20x190
D2.) Rope Tricep Ext 3x10
-Notes: workout felt like shit. Need to eat way more and get better sleep. No excuses. I can definitely tell a major difference when my food intake suffers. No more BS.
4/24/10
Been way too long since I’ve posted on my journal obviously, but it’s time to bring it back…
I’ve been training very hard and with some great consistency the last few months. I just concluded this week with testing a few barbell lifts to get some numbers on where I currently am at.
A summary of this current week:
Monday: Bench Press- 310 lbs x 1, 225 lbs x 13, 30 pull ups.
Wednesday: Standing Long Jump- 9’ 3 1/2", Military Press- 180 lbs., Back Squat- 365 lbs.
Friday: Power Clean- 231 lbs x 1, Deadlift- 407 lbs x 1
Body weight is pretty consistent at 192-194 lbs. lately as well. Pretty good numbers for me, almost all PRs or very close at least. I have not done any sort of dead lifting for nearly 8 weeks so the 407 mark was very good for me. Just getting some accurate numbers to see where I’m at so that mission was accomplished. I’ll keep this updated as best I can from here on out.
Good to be back…
Monday 4/26/10
Sprints: 5x10, 5x20
Jumps: x10 SLJ
Throws: MB Squat Throw x 10
1A.) Standing Press 5x105, 5x115, 11x135
*Performed a set of 15 pull-ups between every set.
2A.) Back Squat 5x195, 5x235, 5x275
*Performed a set of 15 pull-ups between every set.
3A.) Parallel Bar Dips 3 x submax (30, 22, 16)
3B.) Bar Curl 3x10x85
4A.) Ab Wheel 3x12
-Doesn’t look like much on paper, but this one was pretty damn tough. The rest periods between sets usually are just enough to change weights off/on the bar for whoever is up (I train with 2 others). Was pretty spent after the primary lifts…
Tuesday 4/27/10
-Planned on doing some light tempo stuff today but wasn’t able to fit it in with school and work schedule.
Wednesday 4/28/10
-Lateral Line Hops 3 x 10 sec
-Plate Running 3 x 12 sec
-Pogo Jumps 2 x 10
Sprints 5x10, 3x15
Throws: OHB x 10
1A.) Deadlift 5x235, 5x275, 8x315
2A.) Standing Press 5x95, 5x115, 5x130
3A.) DB Lunge 3x6x45s (per leg)
3B.) Back Extension 3x12x+35
3C.) GHD Sit Ups 3x20
As many rounds as possible in 10 minutes:
4A.) Dips x max reps
4B.) Chin up x max reps
Monday 5/3/10
Lateral Line Hop 4x20
Pogo Jump 3x10
Sprints 6x10, 5x20
1-Leg Box Jumps 2x5/leg
Half Squat Throw x 10
1A.) Power Clean 5x135, 5x155, 9x177
2A.) Back Squat 5x210, 5x245, 15x275
3A.) Bench Press 5x180, 5x210, 5x225
4A.) GHR 3x15
4B.) Band Pushdown 3x25
4C.) Ab Wheel 3x10
5/5/10
Plate Running 4 x 15 sec
Wideouts 3 x 10 sec
Sprints 6 x 15m
OHB x 10
1A.) Standing Press 3x110, 3x125, 8x140
1B.) Pull Ups 3x15
2A.) Back Squat 5x185, 5x215
2B.) Pull Ups 2x15
3A.) DB Bench 12x70’s, 12x90’s, 12x100’s, 10x90’s
3B.) Bar Curl 3x10x85, 1x10x75
4A.) Band GM 2x15xBlue
4B.) Ab Wheel 2x15
Spent!
5/7/10
Sprints: 5x10, 6x20
Box Jumps 2x5
Half Squat Throw x10
1A.) Deadlift 3x242, 3x297, 10x331
2A.) 1-arm KB Clean/Press 3x5x60 lb KB
2B.) Band Pull Aparts 3x20
3A.) SS Bar GM 3x12x80
3B.) GHD Sit Up 3x20
4A.) Dip/Chins Max reps/rounds for 10 minutes of each; I think I got in 6 rounds of dips and chins in 10 minutes for max reps on each.
5/8/10
1A.) Sled Drags x40 yards
1B.) Sledgehammer strikes x10/side
-Non stop for 12 minutes.
2A.) Battling Rope 5x20/40
3A.) “Beach” work x10 minutes, all reps over 12; i.e. bicep/tricep/shoulder/ab work.
Long foam roll and stretch afterward.
-Just a little recovery/conditioning day today.
5/10/10
Sprints: 5x10, 6x20, 2x30
Box Jumps: 5x32", 5x38"
Throws: Squat Throw x10
1A.) Bench Press 3x195, 3x225, 8x250
1B.) Pull Ups 3x15
2A.) Back Squat 5x175, 5x205, 5x225
2B.) Pull Ups 3x15
3A.) DB Bench 12x85’s 12x100’s, 12x90’s, 12x85’s
3B.) 1-Arm DB Row 12x90’s, 2x12x100’s, 12x90’s
4A.) Bar Curls/Band Pushdowns x10 minutes (all reps over 10)
5/12/10
Sprints 6 x 20
Throws OHB x 10
1A.) Power Clean 3x145 , 3x165 , 9x187
2A.) Back Squat 3x225, 3x265, 13x290
3A.) Bench Press 5x155, 5x185, 5x210
4A.) Back Extension 3x12+45 lbs.
4B.) GHD Sit Up 3x20+15 lbs.
5A.) BS Push Ups/Inverted Rows 10 minutes x Max Reps/Rounds
5/14/10
Sprints 5x10, 6x20, 2x30
Squat Throw x 10
SLJ 2x5
1A.) Standing Press 5x115, 3x130, 6x150
1B.) Pull Ups 3x15
2A.) DB Bulg SS 3x6/leg (50 lb DBs)
2B.) Chin ups 3x15
3A.) Dips 4 x Max Reps (30, 20, 20, 15)
3B.) Bar Curl 4x10x75 lbs.
4A.) HLR 3x15
RIP Coach Francis…
5/15/10
1A.) Tire Flips 3x30 seconds
1B.) Concept2 Rower 3x200m sprint
2A.) DB Farmer’s Walk 2x50m for time, 1x~110m for time (85 lb DB’s) Done with 1 turnaround at halfway point.
3A.) Backward Sled Drag 4x40m
3B.) Sledgehammer strikes 4x12/side
5/17/10
-Rained, no speed work today but did some jumps in the warm ups.
1A.) Deadlift 5x275, 3x310, 9x350
2A.) Standing Press 5x95, 5x105, 5x125
3A.) DB Step Ups 3x6x55’s
4A.) Back Extension 4x15 (+45 lbs.)
4B.) GHD Sit Up 4x20 (+15 lbs)
5A.) Ring Dips/Chin Upsx 10 minutes max reps/rounds.
5/18/10
Just did mobility and foam roll work today.
On another note, James Smith wrote a great article on Charlie that was just published on EliteFTS.
I highly recommend everyone head over and read it! I definitely feel that Charlie has impacted the way I train athletes in such a significant way. Made me think how large of an influence that CF had on so many athletes and coaches that train for speed development! Great post, James.