4.27.11
Weight: 171 lb
Upper body deload.
Basketball: Games for 2 hours
4.28.11
Weight:169
Basketball: 1v1 45 non
Lower Body: Deload
5.3.11
After a few stressfull weeks, today is the day to get back in the game.
Weight: 173
Total Chinups done in between sets (10 lb DB held between feet): 35
Warm-up Power Clean:
3x135
3x135
3x135
Military Press:
5x90
5x105
9x120
10x90
10x90
10x90
10x90
10x90
Pullups:
10x0
10x25
7x35
5x45
12x0
Shoulder Shocker: 2 sets, 25;10
Anti-Extension Abs: Rollouts, 3 sets, 10 reps
Do work
5.4.11
Weight: 170
10 AM: Run: 1 mile
2 PM:
Total BW dips done between sets: 50
Warm up Hang Snatch:
3x45
3x45
3x45
Deads:
5x260
5x300
7x340
10x205
10x205
10x205
10x205
10x205
6 PM:
Leg Press:
10x360
10x360
10x360
10x360
10x360
Anti-Rotation Abs: Pallof Press, Kneeling
10x60
10x70
10x80
10x90
10x70
9 PM: Baseketball: 4v4 for 2 hours
DOMS
5.6.11
Weight: 173
Pullups between sets (10 lb): 40
Warmup: push press: 3x3x95
Bench press:
5x135
5x160
8x180
10x135
10x135
10x135
10x135
8x135
6x135
Kroc rows:
30x80
Anti-lateral flexion abs: db farmer walk. 80lbs; 45 sec; 1 set
5.10.11
Weight: 172
Dips between sets (35 lbs):45
Warmup: Squat jumps: 2,2,2,1
Squats:
5x185
5x215
8x240
10x145
10x145
10x145
10x145
10x145
Lying Leg Curls:
10x75
10x90
10x105
SLDL:
8x185
6x185
Bicep Blaster:
DB Preacher Curls: 10x25,10x25,10x25
Strict Wall BB curls: 10x45, 8x55, 6x60, 20x35
Supinated DB curls: 8x25, 8x30, 8x30
Anti-Extension Abs: Ab rollouts from knees: 3x10
Grip Training: 10 lb plate pinches; 3x45 sec
5.12.11
Weight: 169
Chins between sets (15 lbs): 35
Warmup power clean: 3x135, 2x135, 1x135
Military press:
3x100
3x115
6x125
10x100
10x100
10x100
10x100
6x85
Pullups:
10x0
10x25
5x45
3x55
10x0
Anti-rotation abs: kneeling palloff press; 15x70, 15x70
3v3 basketball from 6:00-8:00
5.13.11
Weight:169
Deads:
3x280
3x320
6x360
10x215
10x215
10x215
10x215
10x215
Leg extension:
10x75
10x90
10x105
10x120
10x150
Happy with 6x360
5.15.11
Weight: 174
Total BW pullups between sets: 22
Warm-up: plyo pushups: 3,3,3
Bench:
3x150
3x170
5x190
10x140
10x140
Db flat bench:
12x60s
12x60s
Dips:
5x45
2x45
Speed bench:
3x105
3x105
3x105
Anti-extension abs, rollout: 3 sets, 10 reps
Traps: smith shrugs: 2 sets, 15 reps, 185 lbs
Plate pinch: 1 set, 10lb plates, 60 sec
Crappy workout. It was graduation weekend so nutrition and sleep were terrible. I also need to get a massage because I have too much knotted tissue around my shoulder blades, and I think that is killing my bench.
5.15.11
Cardio: 1.8 mile jog, no time kept
5.17.11
Late night jog: 1.8 miles, no time kept
5.18.11
Weight: 173
Total bw dips between sets: 46
Power cleans:
3x135
3x135
2x155
2x165
Squats:
3x200
3x230
6x255
5x225(box)
5x245(box)
10x165
10x165
10x165
10x165
Leg curls:
10x105
10x105
8x120
SLDL:
12x135
12x135
Biceps: db preacher curls: 8x25s, 8x30s, 8x30s
Strict wall bb curls: 10x45, 8x55, 6x65, 20x35
Supinated db curls: 8x30s, 8x35s, 8x35s
Anti-rotation abs: kneeling palloff press; 20x60, 20x70
5.19.11
Weight: 173
Total bw chins between sets: 19
Push press:
3x95
2x115
2x125
2x140
Military press:
5x105
3x120
4x135
10x95
10x95
10x95
10x95
Arnold press:
8x30s
8x35s
8x40s
Pullups:
10xbw
5x35
5x35
8x35
Cardio: trail running: 35 min
5.23.11
Weight: 174
Bw dips between sets: 27
Warm-up/neural activation:
Power cleans: 3x135, 2x135, 2x135
Med-ball slams: 2,2,2,2
Deads:
5x300
3x345
4x380
10x235
10x235
10x235
10x235
10x235
Speed squats:
3x135
3x135
3x135
Leg press:
20x270
20x270
Leg extension:
50x105
50x105
Anti-extension abs: rollouts from knees: 5 sets, 10 reps
Med-ball slams were money for neural activation
Doing work
5.24.11
Weight: 175
BW pullups between sets: 56
Neural activation: med ball throws from chest: 3,3,3,3,3,3
Bench press:
5x160
3x180
3x200
3x185
4x185
10x135
10x145
Bb rows:
5x135
5x135
5x135
5x135
5x135
5x135
Incline db press:
12x60s
15x60s
Dips:
14x25
14x25
Flat db bench press:
15x45s
12x45s
Bench press:
10x115
Anti-rotation abs: pallof press: 10x70, 10x70
Cable crunches: 25x100, 25x100
Plate pinches: 1 set, 10s, 70 sec.
Good volume today
5.24.11
Plp: 10
5.25.11
Plp=11
5.26.11
Speed work: hill sprints: 10x10m, 2x20m
Weight: 174
Bw dips between sets: 58
Warm-up:
Power cleans: 3x135, 2x135, 2x135
Squat jumps: 2,2,1
Squats:
5x215
3x245
4x270
Box squats:
3x270
3x285
Squats:
10x175
10x175
10x175
10x175
Leg press:
16x360 rest-paused(9,4,3)
5.26.11
PLp=12
5.27.11
PP=13