Meet results
Squat
1st attempt 502 good
2nd attempt 529 good
3rd attempt 551 good
Bench
1st attempt 364 good
2nd attempt 386 good
3rd attempt 396 fail.
Deadlift
1st attempt 562 good
2nd attempt 600 fail
3rd attempt 600 fail
Training for the NASA Grand Nationals in Sheboygan, WI in July
Agile 8
Box Jump 3 x 5
Squat 5 x 285, 330, 375, 330
Front Squat 3 x 5 with 185#
using front squats to help reinforce good form and keeping my back straight
Back Hyperextension 3 x 8 with 25#
Conditioning
5 hill sprints, rest walking back down the hill
just working on the stride for now
Agile 8
Box Jump
Squat 3 x 135, 225, 315, 355, 5 x 395, 2 x 3 @ 315
Front Squat 3 x 135, 3 x 5 @ 205
Hyperextension 3 x 8 @ 25#
Leg Raise 3 x 12
Conditioning
6 hill sprints
Agile 8
Ball Slam x 10
Bench Press 3 x 135, 205, 245, 280, 315 x 4; 3 x 3 @ 245
supersetted with pullups x 3 each set
Close Grip Bench
205 x 5, 205 x 3, 185 x 5
really need to lower the weight on these
Pull downs 6 x 60, 70, 80
DB Bench 70# x 12, 10, 10
supersetted with DB Hammer Curls 35# 9, 8, 8
Walk ~ 15min
Agile 8
Box Jump 3 x 5
Deadlift 3 x 225, 315, 365, 405
added belt
Agile 8
Ball Slam x 10
Press 3 x 95, 140, 160
180 x 6
3 x 3 @ 140
all supersetted with chins
T-Bar Rows 5 x 45#, 3 x 5 @ 90#
Dips 5 x BW, 3 x 8 @ 45#
Curl 3 x 10 @ 70#
Band Pressdown 3 x 20
20 min walk
Agile 8
Box Jump 3 x 5
Squat 3 x 135, 225, 285, 335, 375, 415, 440 x 2
Front Squat 225 2 x 5
Hyperextension 3 x 10 @ 25#
Conditioning
Hill Sprints x 8
Warm Up
Lat Stretch
Chest Stretch
Foam Roll
Shoulder Dislocates
Bench
Band Bench 3 x 3 @ 135
Bench 3 x 225, 270, 305
wrist wraps 2 x 335
Close Grip Incline Press
5 x 135, 185, 185
Lat Pull-Down 3 x 10 @ 70#
DB Bench 3 x 12 @ 75#
Hammer Curl 3 x 10 @ 35#
Conditioning
45 min walk
Agile 8
Box Bounds 3 x 5
Deadlift 3 x 225, 315
Chalk
5 x 405
3 x 455
Belt and Chalk
1 x 495
Stiff Legged Deadlifts
225 # 3 x 7
Leg Curl
145# 12, 12, 9
Knee Raise
3 x Max reps
Conditioning
8 hill sprints
From Friday:
Upper Body Stretching
Foam Rolling
Ball Slam x 10
Press 3 x 95, 150, 170, 190
supersetted with chins
T-Bar Row 5 x 45, 90, 3 x 5 @ 135#
Dips 5 x BW, 45#, 3 x 5 @ 90#
Curls 3 x 10 @ 60#
supersetted with band pressdowns 3 x AMAP
Conditioning
Hill Sprints x 5
40 min walk
Agile 8
Box Jump 3 x 5
Squats 3 x 135, 225
5 x 315, 355
added belt
395 x 2, 405 x1
Had some crazy idea that could do a 5rm at 400ish. Obviously not happening.
Front Squats
3 x 135, 205, 225, 245
Back Extension (+35lb) supersetted with leg raises
3 x AMAP
No Conditioning
Just will be doing the minimum for strength training, will be trying to get my body adjusted to sprinting everyday for the next few months, then will try to push the weights.
2 x
Shoulder Dislocates
Band Pull-Aparts
Squats
Push ups
Hip Flexor Stretch
Bench
5 x 135, 230, 265
wrist wraps 5 x 300
all sets supersetted with pullups
Close Grip Incline
5 x 135
185 x 5, 4, 3
Pull-Downs
3 x 7 @ 70#
Hammer Curls @ 30#
supersetted with DB Bench 70#
3 x AMAP
Conditioning
7 hill sprints
Agile 8
Ball Slam x 10
Press 5 x 95, 135, 155, 175
supersetted with chins
T-Bar Rows 5 x 45, 90, 3 x 5 @ 115
Dips 5 x BW, 45#, 3 x 6 @ 90#
Curls @ 60# supersetted with band pressdowns
3 x AMAP
Hill Sprints x 6
Agile 8
Box Jump 3 x 5
Squat 3 x 135, 225, 315, 365
added belt 405 x 4
Front Squat 3 x 5 @ 185#
Back Extension 3 x 7 @ 40#
Leg Raise 3 x 7 @ BW
Conditioning
Hill Sprints x 6
Shoulder Dislocates
Foam Roll
Band Pull-Aparts
Pushups
Ball Slam x 10
Bench 3 x 135, 195, 245, 280
wrist wraps 315 x 4
Close Grip Incline 185 3 x 5
Cable Rows 5 x 120, 140, 160
Machine Press 3 x 12
Hammer Curl 3 x 12
Back Extension 2 x 20
Hill Sprints x 7
Agile 8
Shoulder Dislocates x 15
Box Bounds 3 x 5
Deadlift 3 x 315, 390. 430
belt & chalk 3 x 480
Snatch Grip SLDL 3 x 5 @ 225
Leg Curl 3 x 12 @ 145
Hill Sprints x 7
Shoulder Dislocates x 15
Foam Roll
Push ups x 10
Band pull aparts x 15
Ball Slam x 10
Press 3 x 95, 145, 165
wrist wraps 4 x 185
supersetted with chins
T-Bar Rows 3 x 5 @ 115#
Dips 3 x 7 @ 90#
BB Curl 3 x 12 @ 60#
Band Pressdown 3 x 15
Back Extension BW 20, 15
Hill Sprints x 8
Agile 8
Shoulder Dislocates x 15
Box Jump 3 x 5
Squat 3 x 135, 225, 285
5 x 340
2 x 385
added belt
1 x 430
Leg Press 4 plates/side x 10, 5 plates/side x 10, 6 plates/side x 10
Back Extension 30# 12, 10, 8
Standing Abs 3 x 15
Face Pull 2 x 20
Hill Sprints x 8 (50 yards)
Shoulder Dislocates x 15
Foam Roll
Band Pullaparts
Pushups
Ball Slam x 10
Bench 3 x 135, 205
5 x 265
3 x 300
wrist wraps
2 x 335
all sets supersetted with chins
Close Grip Inclines 3 x 6 @ 185#
Cable Rows 3 x 6 @ 150#
Hammer Curls 3 x 10 @ 25#
Machine Chest Press 3 x 15
Hill Sprints x 10 (20 yards)
Agile 8
Shoulder Dislocates x 15
Box Bounds 3 x 5
Deadlift 3 x 135, 225, 315
5 x 405
3 x 455
belt
1 x 505
Pulls to knee 3 x 5 @ 225
Leg Raise 3 x 7
Leg Curl 3 x 12 @ 145#
Hill Sprints x 7 - 9 ? Lost track of sprints, I was winded