1/23/09
9 different circuits x 3 1/2 minutes of COD drills, bags, etc. Then some suicides on the basketball court, variations using backpedals, shuffling, sprints, etc. It sucked, basically lol. But I felt pretty good after, lot of the guys were puking, on their knees, etc.
Lifting was definitely a chore after all that haha.
Back Squat 3x8x70%
Bench Press 2x10x65%, 2x8x70%
DB Bench Press 3x10x75’s
Tricep Pushdown 3x12
Cable Ext Rotation 2x15/arm
That was it for today. I’m tired lol 
Forgot to mention I had some ART done to help try and alleviate this SI joint pain I’ve been having for a while. She mainly was working on and around the site of pain, and also the glute, QL, hamstring, and erector spinae. Hope this settles over soon after more sessions.
Got an early b-day gift today: the STRONG dvd from DeFranco, How to Live in Physical Health and Fitness from George Hackenschmit, and The Encyclopedia of Weightlifting. Pretty stoked! Already watched the STRONG dvd, kinda wish I hadn’t watched it this late because I am all pumped up to go train right now lol. I highly reccommend it. I’m going to make it a habit to watch every Sunday night. Very motivational, inspiring, great stories from the athletes and what they’ve gone through, etc.
1/26/09
Dynamic Warm Up
2x10 OH Squat
2x25 Side Med Ball Throw
2x20 Reverse Hyper
Power Clean 2x4x177, 4x187, 4x192, 4x204
Hang Power Snatch 2x4x111, 4x121, 2x4x126
Clean Pull 3x5x265
RDL Shrug 4x5x231
Bent Row 3x10x145
Rev Grip Lat PD 3x10
Standing Cable Crunch 4x20
-Right hand was a little painful during the warm up sets of cleans. Every time I caught the bar I got a dull aching pain in the palm of my hand. Plus all the damn blisters, callouses, etc make it hurt like hell to grip the bar lol.
The weightlifting is looking mad legit man! Good work on all your achivements!
Thanks man, I appreciate it! Same to you.
1/27/09 Also known as the greatest day in the history of the WORLD. My birthday lol
Dynamic Warm Up
6x20 harness
6x20 fall start
Back Squat 8x265, 8x275, 8x280, 8x280, 7x300
Bench Press 8x195, 8x205, 8x210, 7x220 (+1 forced rep)
Partner GHR 3x6 w/ 20 lb med ball behind head
Depth Push Up 3x8
Face Pull 2x15 (mini band)
Dips 2xAMAP (26, 17 w/ 36 lb chain around neck)
45 Degree Hyper 3x10x+45 lbs
-Tomorrow gonna get out early a.m. and work on some skill work, 1 on 1’s, 7 on 7, etc. Nothing big, organized by the players so pretty informal. Curious to see how I do.
1/29/09
Star Drill x4
Power Snatch 4x111, 4x126, 4x133, 4x138, 4x143
Hang Clean 4x177, 4x193, 4x198 (tore another callous off my hand after set 3)
Push Jerk 3x5x177
Pull Up 3x10x+41 lbs, 1x16xbw
Seated Cable Row 3x10x140
-Weights may be off, trying to remember off the top of my head. I’ll re-calculate later when I get home, they’re written down in my binder.
-Numbers were all good. I did attempt a set with 155 lbs on power snatch; had 2 near successful attempts, but couldn’t stand up from the overhead squat position. Techinically it turned into a full snatch, not power snatch though.
-I gotta figure out a way to keep my hands from getting so torn up. I tough it out but it hurts like hell to grip the bar on the oly lifts with a huge gash on my hands. Any ideas?
1/30/09
-7 a.m. team run- circuits, suicide runs, etc for about 45 minutes.
Back to lift at 10…
Back Squat 5x5x65% (240)
Lunge Matrix x3/leg
Bench Press 8x205, 3x8x225
1 Leg PB Leg Curl 4x6
DB Bench Press 2x8x80’s, 8x85’s
External Rotation 3x12 w/ theraband
Rope Pushdown 2x15
2/2/09
Dynamic Warm Up
Weight before workout was 184 lbs.
Bridge Series x2
Bar Warm Up x3
Overhead Squat 2x10
Drop-Catch Clean x5x40kg
Hang Power Snatch-Above Knee 4x111, 3x121, 3x3x133
Power Clean 4x177, 3x199, 3x204 (omitted after 3rd set, felt sharp pain in right wrist/hand during the catch of the pc. Could barley grip the bar it was hurting that much.)
Clean Pull 3x5x242
RDL-Shrug 3x5+5x242
Rev Grip Lat PD 3x10x140
YTW’s 2x10 (each direction)
-Was pretty pissed after the cleans. I know what the problem is- I’m not catching the bar high enough and getting the elbows high which is causing the majority of the weight to be absorbed with the wrists/hands instead of the shoulders. Need to work on that.
2/3/09
Dynamic Warm Up
6x20 Harness
6x20 2 pt
Lateral Lunge 2x10xbar
Back Squat 8x265, 6x280, 6x295, 5x315
Walking Lunge 3x10x20kg KB’s in each hand.
Partner GHR 3x6x12lb. med ball behind head.
Depth Push Up 3x8
Bench Press 8x215, 6x225, 6x240, 6x240, 5x250 (last 2 reps of 250 needed a little assistance though)
Face Pull 2x15x70lbs
Hypers 2x10x+25 lbs behind head w/ 2 sec pause at top- Hard!
-Came back today with a great workout in my mind from Monday’s session. Not so much pain in the hand/wrist today so we’ll see how Thursday goes…
2/4/09
Off. Noticeable DOMS in glutes, hamstrings, and lower back- little bit in chest and upper back.
2/5/09
Dynamic Warm Up
Bar Warm Up x2
Hip Snatch 2x3x88
Above Knee Snatch 2x2x88
Power Snatch 3x111, 3x133, 3x143, 3x155, 3x155
Hang Power Clean 4x177, 3x199, 3x204, 2x220
Push Jerk 4x177, 3x182, 3x182, 3x187
1 Leg RDL 4x6x90 (20 kg KB’s per hand)
Seated DB Military 2x8x65’s
Bent Row 3x10x155
Single Leg Squat off Box 2x10xbw
Band GM 3x10xGreen
-Not much to say but the last 2 workouts have been great compared to Monday.
-Very happy about the hang clean- I’ve modified my technique and no pain in the hand whatsoever. I am dropping much lower under the bar, almost ending up a full squat clean from the hang basically. Helps me get under the bar and whip the elbows up high-- reducing the pain on my wrist/hand.
-Tomorrow we squat with chains, that will be a first for me. Looking forward to it!
hang clean numbers look good!
Thanks man! We’ll see how the pc looks on Monday with this technical change…
2/6/09
6:45 AM: Circuits of jumps, COD drills, stairs, low hurdles, etc for about 45 minutes.
12:00 PM
Dynamic Warm Up
2x20 Side MB Toss
Chain Squat 9x3x55%+chains
Lunge Matrix 3x10
Lying MB Toss 3x8x10 lb ball
Incline Bench Press 4x8x165
DB Bench Press 3x8x85’s,90’s,90’s
Upright Row 3x10x95
Band Pushdown 2xAMAPx Purple Band
what is the leg matrix???
A bodyweight series of lunges, in all directions; forward, reverse, cross over, reach back, lateral, etc.
2/9/09
Dynamic Warm Up
Bar Warm Up x3x2
Hip Snatch 2x2x40kg
Hang Power Snatch 3x121, 4x3x133
Power Clean 4x177, 3x187, 3x199, 3x204, 3x209
Clean Pull 3x5x265
RDL-Shrug 3x5x245
Rev. Grip Lat PD 4x8x150
YTW 2x10
-Finished off with 2x:30 seconds on dynadisc on each leg barefoot.
-Felt like I was lacking some focus today, missed some repetitions when I was performing hang power snatch but I was able to recover and finish.
-One of the missed lifts came down pretty hard right above the foot and below the ankle as I was attempting to get out of the way of the bar. It was pretty stiff later on and had trouble plantar and dorsiflexing throughout full ROM without some sharp pain…
2/10/09
Dynamic Warm Up
5x25 Harness
5x10 2 pt
Back Squat 6x275, 5x300, 5x315, 5x315, 5x340
Walking Lunge 3x10x90 (20kg KB’s)
Depth Push Up 3x8
Bench Press 6x225, 5x240, 5x240, 5x255
Face Pull 2x20x70
DB Incline Press 3x8 (75s,80s,90s)
-Wore a pretty solid ankle brace today during the warm up and speed work and didn’t notice much pain but I held back a bit.
-I was worried how it would feel performing squats but after a couple warm up sets I didn’t feel a thing.
-Bench Press felt heavy today, happy with how squats went though with how my ankle was feeling.
-Been icing tonight, tomorrow is an off day so I should be OK by Thursday.
Nice squatting man. Any idea on your max?
We’ll test in 2-3 weeks so I’ll find out then! I’d guess after another week or two of this type of squatting and get up to around 350-360 for 4-5 reps then I’ll probably be in the 400+ range…
2/12/09
Dynamic Warm Up
-We did a bunch of footwork drills over low hurdles coupled with some accels forward, step and turn accel, react off tennis ball drop, etc.
Power Snatch 3x133, 3x138, 3x155, 3x160, 2x160 (and 1 miss, so damn close)
Hang Power Clean 4x154, 3x182, 2x3x198, 3x220, 225xmiss
Push Jerk 4x3x185
1 Leg RDL 4x6x100 (50 lb DBs)
Single Leg Squat off Box 3x8xbw
Bar Curl 1x8, 2x12
All I could squeeze in today. Pleased with how I’m performing on the power snatch and hang power clean though!