Because of work conflicts and school stuff going on (crazy week, going to a wedding this weekend so had to adjust EVERYTHING including work scheduling because I am leaving thursday night until Sunday night)… But I’ll still manage to get all workouts in.
Today so far…
Speed
3 x 30 Sled
2 x 30 3 point
2 x 20f-20e-20f
2 x 20e-20f-20e
Total: 390m
10x med ball throw for height (damn medicine ball split on my last throw, cheap thing… Need to find a new one!)
Felt pretty good, no complaints! Going to do the upper session now, then working 630-midnight :mad:
A1.) Bench 5,5,5 (80%), 4,4,4 (85%)
B1.) Bent Row 3 x 10 (185)
B2.) Seated DB Powerclean 3 x 10 (20’s)
C1.) DB Shrugs 3 x 30 seconds (75’s)
C2.) BB Curl 3 x 10 (65)
Rest intervals were kept fairly short between sets. Entire training time today was about 2 hours total including warm up, speed work, cool down, med ball, and weights.
A1.) Depth Drop 4 x 3
B1.) Back Squat 5,5,5 (80%) 4,4,4 (85%)
B2.) Standing Long Jump x3
C1.) Natural GHR 4 x10
C2.) Cont. Box Jump-8" x5
Overall good. My phone got stolen though today which sucks :mad: Seems like this always happens to me lol.
Got 2 calls today from other places that want to interview me… They pay more AND hours are waaaay better. Maybe I can actually find some time to study here and there…
Box height was probably ~20-24 in. today, the other box I used last week was being used by someone else. Nothing too intense, just focused on sticking the landing on the balls of my feet and trying to keep the legs little knee bend as possible.
Only could squeeze in upper weights/med ball with the little time I had this weekend.
A1.) Incline Bench 3 x 3 (205, 215, 220)
B1.) Chin Up 3 x 10 (+25 lbs.)
B2.) Rear Delt Flye 3 x 12 (15’s)
C1.) DB Shrugs 3 x 10 (90’s)
C2.) Lateral Raises 3 x 12 (20’s)
C3.) DB Tricep Extension 3 x 10 (30’s)
Speed: 390
3 x 30 sled
2 x 30 3 pt
3 x 20e-20f-20e
1 x 60 (25)
Weights
A1.) Bench Press 3,2,1 3,2,1 (90,95,100%), (92,97,102%) Was only supposed to be able to do 270 (102%), but had 280 on there and it went up easy. Still had another 10-15 lbs in me I think.
B1.) Bent Row 3 x 10 (165)
B2.) Seated DB Power Clean 3 x 10
C1.) BB Shrugs 3 x 30 sec (185)
C2.) BB Curl 3 x 12
Pretty happy with today. No spot on the bench, definitely will be back to my old PR soon (315).
Pr Bench- 315 Pr Back Squat- 405 x 2 (also did 345 x 9 at my JC which converted to 440 but I don’t trust those conversion charts much).
Well another good day today for training…
3/18/08
A1.) Depth Drop 4 x 3
B1.) Back Squat 3,2,1 3,2,1 (90,95,100%), (92,97,102%) Used 345 as my guideline. Hit 365x1 on my last set and probably had another 10-20 lbs I’d say at the least left in the tank. Depth was great too so that made me even more happy.
B2.) Standing Long Jump x3
C1.) Natural GHR 4 x 10
C2.) Cont Box Jump x5
*Forgot to post that I did in fact get the 2nd speed workout in last week, but I didnt get to post it because I didnt have access to a comp all week. I was rushed pretty much from Thursday on …
3x30 sled
3x30 3 pt
2x2x60 (20) 2 min bt reps, 5-6 min bt sets.
10x med ball throws behind head
Felt good, it was a little windy today… Like one of those winds that blows to the side… Anyways, everything was good, the split 60’s felt better than last week. For some reason the 2nd rep felt a little faster than the 1st rep on both sets…