6:45 AM: Circuit of agility drills, jumps, low hurdles, stair hops, etc and some sprints for about 45 minutes of total work.
9:45 AM
A1.) Chain Squat 9x3x55% (55% of 1RM + chains)
B1.) BB Cross-over lunge 3x10
B2.) 1 Leg PB Leg Curl 3x6
C1.) Lying Med Ball Chest Pass 3x8x10 lb ball
D1.) Incline Bench Press 3x8x185, 1x6x195
-DB Bench Press 2x8x90’s, 1x6x100’s
-Chin Up 2xAMAP (20, 16)
-Band Pushdown 2xAMAPxPurple
-Front Plank 2x1:00
-Felt a little flat today even during the running. It’s been a good week of training, all my lifts continue to go up so I just need to stay focused and should hit some good numbers when we test before Spring Ball begins.
Hip Snatch 7x3x111 Hang Power Clean 2x3x177, 2x3x182 Push Jerk 4x135, 3x165, 2x185 Towel Chin Up 2x10 Single Leg Squat off box 1x15xbw DB Curl 3x10x40’s
-Felt a little tight in the warm up but it gradually got better as we progressed.
-My low back was still feeling a little iffy and I honestly felt like I needed to back off a bit so I tried to keep everything a little lighter than normal today. Just kept the focus on very fast bar speed and technique.
-Tomorrow will probably follow the same pattern depending on how I feel. We test next week so I’d rather take it a bit easy and rest up over the weekend… then go for broke next week and hit it hard for the maxes.
-Foam rolled and stretched a good 15 minutes afterwards. Seemed to help but I NEED to do this EVERY DAY. I have been slacking in this area, sadly, and I believe it’s starting to creep up on me.
Power clean: 105kg (231 pounds). Almost had 110kg (242 pounds) twice, but no dice.
Broad Jump: Only had 1 legit mark at 8’8", 2 scratched jumps at 9’2" and 9’1". Pretty disappointed with this mark as this is well below my PR of 9’5". We only got 3 attempts though so. Not really sure what to think here but we haven’t done much jump training so it is what it is.
So-so first test day, I’ll do much better on bench and squat I feel.
Vertical Jump: Best mark of 32.5" Almost had 33". So close.
Bench Press: 300 pounds. Went for 315 right after, got it halfway then stalled out. Went down to 305 and couldn’t budge. Argh. I need more tricep work for sure.
Thanks, bud. Yeah I’d like to get back to 315 which is my PR… Forgot to note that the vertical is definitely a PR for me by ~2.5-3 inches. Not bad for not practicing jumping haha.
So was I, believe me… My back has been feeling quite tight/locked up the past week and a half, I’m sure that was part of the problem… Need to work some kinks out here before Thursday. I may do a good deal of mobility and foam rolling tomorrow to loosen up. But with that being said, I can only go up from here.
I know. Not really sure what to say I haven’t missed a session since I’ve started. In the fall I was doing alot more speed work, med ball throws, and jumps, along with the olympic lifts and complex training, etc.
Hope next testing will go a bit better, but I still expect my back squat to be 400+.
Yeah, didn’t really have a taper, de-load, or even a true max strength block before testing. I was hoping for a bit longer training before testing but oh well.
He was a stud here when he played. 6’6" receiver, made a killing on the 5’9"-5’10" db’s that were covering him. All the talks I’ve heard have him slated to be picked 3rd-4th round at the latest.
The only results I saw from the combine were 4.57 official 40 and 225 for 19 reps (or was it 17? don’t remember…)