7/23/12
Deads
135x5
225x5
315x5
365 (70%)x3
405 (80%)x3
455 (90%)x6 PR +2 reps
Military Press
barx10
95x5
135 (70%)x3
150 (80%)x3
165 (90%)x5 PR +1 rep
Assistance work: more presses, pullups, rear delt work, good/bad girl machine
7/26/12
Squat
warm up
280 (70%)x3
320 (80%)x3
365 (90%)x3
Bench Press
warm up
185 (70%)x3
225 (80%)x3
250 (90%)x3
Assistance work: more benching, pullups, leg press
7/28/12
Prowler
4 trips of 40 yards
7/31/12
BW 192
Deadlift
warm up
375 (75%)x5
425 (85%)x3
475 (95%)x3 PR, +15 lbs and 2 reps
Press
warm up
140 (75%)x5
155 (85%)x3
175 (95%)x3 PR, +10 lbs and 2 reps
135x10
135x10
115x10
Pullups
x20
Close grip pullups
2x15, 10
8/1/12
Small session/light conditioning
Close grip pullups
3x20(PR),12,8
light cleans, upright rows, GHR
then pushed the prowler for 2 trips with no weight and 2 trips with a tire on it
8/2/12
Squat
warm up
385x0 missed my top set of 1+
I am going to redo my squat max and start again with something new. My squat has been the only thing that hasn’t improved at all. My new set up is going to be…
Pause squats with a training max of 300
8/4/12
BW 194
Bench press
warm up
265 (95%)x1
225x8
205x10
DB military press
50’s for 18 reps
Pullups/towel pullups
12/6,6,6
nose breakers
65x20
75x15
8/5/12
pushed the prowler for 4 trips of 20 yards with 45 lbs on
8/6/12
Deadlift
warm up
205 (40%)x5
255 (50%)x5
305 (60%)x5
315x10x5 sets
Press
warm up
85 (50%)x5
100 (60%)x5
115 (70%)x5
135x10x3 sets
Grip work
8/8/12
pushed the prowler
no weight for one trip of 40 yards
45 on the prowler for one trip
90 on the prowler for four trips
8/9/12
Squat
warm up/deload work
225x10
275x10
225x10
225x10
*paused last reps in the hole
Bench
some work
Rows
a lot
DB military press
50’s x21 PR
Grip work
8/11/12
Football two-a-days will be starting on Monday and will go for two weeks then back to school and regular 3-6 practices. I will keep my lifting at two days a week.
Day One (Sunday)
Deadlift
5/3/1 sets
Press
5/3/1 sets
Pullups/Chins/Rows
Grip/Neck work
Day Two (Wednesday)
Squat
5/3/1 sets
BBB 5x10 (50-60%)
Bench
5/3/1 sets
BBB 5x10 (50-60%)
Pullups/Chins/Rows
Dips
Grip/Neck work
Conditioning
Football practice, prowler at least two times a week
Mobility
Stretch/PVC roll before bed
8/12/12
Deadlift
warm up
335 (65%)x5
385 (75%)x5
435 (85%)x10 PR, +10 lbs and +1 rep
Press
warm up
125 (65%)x5
145 (75%)x5
165 (85%)x7 PR, +2 reps
Pullups
2 sets
DB rows
3 sets
DB military press
2 sets
45 degree back extension
3 sets
8/13/12
Two-a-days started.
8/15/12
Bench
warm up
165 (65%)x5
185 (75%)x5
215 (85%)x8 paused all reps but the last two
Pause squat
warm up
265 (85%)x5
I decided to start to use pause squats because I want to be more confident in my squat, so I’m making them harder than before
Pullups
3 sets
Rows
3 sets
Dips
2 sets
8/16/12
Small session between practices
GHR
2x12
Pushups
6x10
Upright rows, ab circuit, reverse KB lunges
8/19/12
Deadlift
warm up
355 (70%)x3
410 (80%)x3
460 (90%)x6 PR, +5 lbs from last cycle
Press
warm up
135 (70%)x3
155 (80%)x3
175 (90%)x4 PR, +1 rep from last cycle
DB Bench Press
60’s x10
80’s x10
100’s x7 ties PR
Pullups
3x10
Leg Curls
5x15
45 degree back extension
a few
8/21/12
Bench
Warm up
230x6, paused first 3 reps
Dips
3x15
Rows
135x10
165x10
195x7 PR
DB hammer curls
40’s x20
Grip work, pushups
8/22/12
Squat
warm up
225 (70%)x3 all paused
255 (80%)x3 all paused
285 (90%)x6 first one paused
5x10 @ 225
8/23/12
Pullups
5x10
Tricep extensions
4x25
Band pullaparts
4x25
Glute bridge
4x10
8/26/12
Deadlift
warm up
385 (75%)x3
435 (85%)x2
485 (95%)x5 PR, +10 lbs and +2 reps
THEN…
500x1 PR
Press
warm up
145 (75%)x5
165 (85%)x3
185 (95%)x1 PR
Incline DB Press
60’s x12
80’s x10
Pullups
4x10
Leg Curls
4x12
Face Pulls
3x15
8/27/12
Small session
Pullups
3x10
Upright Rows
3x8
Squat
2x10
Pushups
4x15
Curls
barx122 PR
8/29/12
Pause squat
warm up
300 (95%)x3 PR
Squat
5x10 @ 235, +10 lb volume PR
Close grip Bench
warm up
245x1 paused
DB incline press
60’s x12
80’s x13 PR, +3 reps
Pullups
3x10
Lat pulldowns
3 sets
8/30/12
Small session
Pullups
3x15
FAT GRIPZ upright rowz
3x10
Grip work, ab work, stretch, rest.
9/2/12
Deload week
Deadlift
warm up
205 (40%)x5
265 (50%)x5
315 (60%)x5
315x10
315x10
405x10
crunched on time so went heavy and then just skipped sets 4 and 5
Press
warm up
80 (40%)x5
100 (50%)x5
120 (60%)x5
120x10
120x10
120x10
100x10
80x10
Rows
5x8 @ 135
