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.
I read that, great peice of work… cool picture at the end to. It’s almost eery now when i’m training CFTS and his cues are floating though my head 
5/19/10
-Sprints 5x20
-Lateral Line Hop 3x30
1A.) Bench Press 5x210, 3x235, 5x265
1B.) Pull Ups 3x15
2A.) Back Squat 5x175, 2x5x215
2B.) Chin Ups 3x15
3A.) DB Bench 4x10x90’s
3B.) 1-Arm DB Row 2x12x90’s, 1x25x90’s
4A.) “Beach” Work x 10 minutes, all reps over 8.
-Was shooting for 6-7 reps for 265, felt a little sluggish starting off though.
5/21/10
Pogo Jump 4x10
Bar Complex
1A.) Power Clean 5x153, 3x177, 7x197
2A.) Back Squat 5x245. 3x275, 11x315
3A.) Bench Press 5x155, 5x185, 5x210
4A.) KB Swings 3x12x60
5A.) Dips 2x Submax Reps (35, 21)
5B.) Chin Ups 2x Submax Reps (25, 16)
Nice squat
Thanks Kyle. I wanted 15, next time.
5/24/10
Lateral Line Hops 3x20
Sprints 5x10, 6x20
Box Jumps 2x8 (32")
OHB x8, Squat Throw x8
1A.) Military Press 5x105, 5x120, 9x140
1B.) Pull Ups 3x16
2A.) Back Squat 5x185, 5x205, 5x225
2B.) Chin Ups 3x16
3A.) Push Ups 3x10-15 (15+90 lbs., 12+70 lbs., 12+65 lbs.)
3B.) Bar Curls 3x10 (10x75, 2x10x85)
3C.) Dips 3x20
4A.) GHR 2x15
-A little tired today; not much of an appetite yesterday or today after drinking a little too much on Saturday. Definitely affected the session today. Live and learn! Still had a pretty decent workout overall though.