upper body workout at frantz (some pressing movement were not able to do, due to palm pain from sliding in baseball)
dbl bench
45’sx10>>seated row>>seated row>>seated row
108’sx7-new record
108’sx5
tri push downs
90x10
90x10
90x10
reverse flys 15’sx20>>reg flys 15’sx20
pullups
x10
chins
80lbs attached x2
my foot was cramping, still dehydrated from yesterday but still felt my all time strongest.
only did 30 minutes dribbling today
thursday
decline situps
20-veryh beginning
20-very end
close grip bench
135x6
165x6
225x2
265x1-I thought this was 245 and was gonna try for 2, But I didn’t count the plates right. LOL
135x3
135x3
135x3-last three sets are speed sets.
tri pushdowns
90x12
90x12
90x15>>90x15 cable curls
seated rows
100+x8
200+x8
hanging leg raises
x15
x15
bodyweight was 218 after drinking lots of water.
friday:
rdl’s
135x5
135x10
225x5
305x5
345x5
345x5
345x5
345x5
345x5
345x5
345x5
done.
bball tounrment friday and saturday.
seems like youre tryin to do to much here, with multiple sports and lifting this heavy all the time i am surpirsed it has not ruined your sport performance, if you do begin to burn out you might want to look into maybe 3x a week full body like bench/squat/dead/row something like that to keep you strong while in season just my thoughts though
[quote]bignate wrote:
seems like youre tryin to do to much here, with multiple sports and lifting this heavy all the time i am surpirsed it has not ruined your sport performance, if you do begin to burn out you might want to look into maybe 3x a week full body like bench/squat/dead/row something like that to keep you strong while in season just my thoughts though[/quote]
I am lifting lighter then you think,most of the time I am not straining. I am doing better then I used to when it come to reps sets and weight. I use to max mutilple times a week LOL! Thanks for the comment though at least I know people are looking at my log.
close grip bench super set w/ close grip pullups
135x8>>5 pullups
135x5
210x5>>5 pullups
210x5>>5 pullups
210x5>>5 pullups
210x5>>5 pullups
210x5>>5 pullups…
pretty easy today, was strong enough to set a 1rm but its not good to do that all the time.
romanian deadlifts
135x10-felt good
225x5
315x9
315x9>>25 situps
315x9
315x9>>25 situps
some light leg press done.
today did some running with my brother
mile: 6:24
100m 13.2(in at least a 20mph wind comming at me)
my goals are 12.5 100m I am prolly not far off in a windless environment.
my goal for mile is under 6:00 today was the first time in a looong time so I am sure I can accoplish this with a more solid plan of running.
axle clean and press (1 clean)
100x9
190x5-push press
210x3-jerked
220x3-jerked
farmers medley with 200lb stone carry
x1 like 60ft carry then 60ft 200lbs farmers per hand carry, was easy
went to track
2 warm-up laps, stretched in between them
100m-12.8 pretty good
did some jump before lifting here a picture:
saturday
axle clean and press (1clean)
105x5
175x2-strict pressed
195x3-pp
215x5-jerk
195x3-pp
farmers walk
110x200ft
200x50ft
250x40ft
310x90ft 310 Farmers walk 90ft - YouTube
reverse band bench-all weight at top, and 100+ off bottem
225x5
295x3
295x8
atlas stone sim. loads
200x1
200x1
200x1-just real easy
backwards tire sled pulls
220 tire sled x 40 ft
220 tire sled x 40 ft
220 tire sled x 40 ft
going to try and rest this week if anything try and stick to lighter upper body and leg exercises that don’t tax the back (leg press etc.)
if you really are interested in increasing your vertical it does not seem like are you lacking in strength but your running times and vertical definitly show a lack of speed and power, just by including some basic jump training or sprint training (without full rests it is not sprint training but conditioning) at the beginning of your leg workouts would do wonders. Congrats on the deadlift very nice weight.
[quote]Typhoon wrote:
if you really are interested in increasing your vertical it does not seem like are you lacking in strength but your running times and vertical definitly show a lack of speed and power, just by including some basic jump training or sprint training (without full rests it is not sprint training but conditioning) at the beginning of your leg workouts would do wonders. Congrats on the deadlift very nice weight.[/quote]
ok I will def. add some jumps in on lower body emphasis days, are you sure I should do them before? not after?
Dude I think youre a beast…you don’t play any football? you have the strength and size for the game. Are you looking at any colleges?
[quote]SeanParent wrote:
Dude I think youre a beast…you don’t play any football? you have the strength and size for the game. Are you looking at any colleges?[/quote]
No I don’t play football I am pretty sure I wouldn’t be good, and I have basketball and baseball to play. Not looking at any colleges, thanks for checking out my log, and for the comment!
Generally speed work is done before strength work but it wont kill you to do it after, there are just a more pros then cons that way. However the key point for you is to include it.
close grip bench-no wrist support
45x10
135x5
185x4
225x2
235x2-good, not too hard.
squats
135x10-good form today =)
210x5
250x5-strong
300x1-just for fun this week is supposed to be light.
thruster 95x21>>21 pullups with leg swing
---------------left the gym went to the track----------------------
1 warm-up lap
100m-13 sec. - I am tired and did this for fun. since my friend and brother both did it.
400m 1:15 -jogged the whole thing, not to say I was tired as hell afterward
agility (like nfl) for 4 sets about
bodyweight: 205!!! gotta go for 3x bodyweight deadlift in near future.
went to park for an hour to practice dunk and shots, my standing vert was 32" and running was extremely good today, I hit 37" I beleve it was fun to “throw” the ball into the rim. I had videos but since I took the card out of the computer before dragging the icon into the trash all the videos were erased and I maid a ton! Thinking about to a real gym to make vids again since the park rim seem a tiny bit high anyway but i call it 10’.
A.M.
bench press
135x8>>135x8 rows
135x8>>135x8 rows
185x5
225x3
275x1-not hard, not overly easy
245x3
245x2-no stamina
then did this crossfit workout called “DT”
5 rounds of:
155x12 deadlift
155x9 hang clean
155x6 push jerk
got a time of 10:02
P.M.
2 laps warm-up
some stretching
100m-12.9
100m-13.??
100m-15.0 this was a practice of good form jog.
rest day
400m warm-up
100m 13.0?
hip on the outter front, like inside the hip bone hurt after ward prolly just over doing it.
A.M.
Warm-up
1 foot jumps on to bench x10 a foot
x25 decline situps
x25 decline situps
snatch
95x6
95x6
135x3
155x3
155x3
Snatch grip deficit deadlift
225x5
315x5
315x5
365x5
front squat
135x5
185x5
225x3-form started to get bad
sled walk-tire sled
65x160ft
65x400ft
65x400ft-backward
P.M.
did some light weight arm exercise with higher reps.