Training today:
Squats
115,145,175 x5
Press
85x5
95x5
100x5
DB rows
3x10-15
Friday Conditioning:
I was home for thanksgiving, so I didn’t have access to any grass fields or anything. Instead I jogged/walked a big loop on the roads around my house. This was probably around 2 - 2 1/2 miles or so, most of it on semi-soft dirt roads.
My shins began to swell up about halfway through, so there was a lot more walking than I would of liked, but it still felt good to get some kind of conditioning in. This took me something like 30-35 mins.
Monday Training
Squat-225x10 PR
Lat pulldowns-105x12,12,10,8
Lateral raises and pushdowns-3x10-15
Sprints x5
Squats felt great today. Every rep was quick and the bar was coming off my back. Wish I could say the same about conditioning. It sucked, but I will get better.
Tuesday Practice
I didn’t practice. 2 weeks ago I thought I was recovered enough to practice again, so I did, and spent the rest of the week destroyed.
We will have a scrimmage on thursday, and that will be it until January.
As for the actual practice, the team did a bunch of drills and then played a touch scrimmage. The drills looked very sloppy and only about half of the team showed up. I really wish the coaches would do something about this, as they have the power to but won’t.
Training today:
Bench- 160x10
GHR- 3x5-8
Ab wheel- 3x5-10
50 yard sprints x10
I felt like absolute crap today. I don’t know what it is, but I couldn’t get my mind into it, everything was tired, and I felt like I was going to fall asleep at any time. Oh well, I’ll take a nap and look forward to friday.
Monday Training
Deadlift - 205x5, 245x5, 275x5
Single leg squats - 3 sets
Decline situps - 3 sets
Sprints x8
First day back deadlifting in quite some time. Form felt good and it went well. I set the training max very low due to the long layoff, so this wasn’t heavy at all.
Tuesday Training
Stretching, jumps, plyo pushups
Press - 75x5, 85x5, 100x5, 115 for 3 singles
DB rows - 3 sets
Pushdowns - 3 sets
Sprints x6
I put in some explosive stuff with my warmup and it felt good, so I’ll keep it. I’m going to see if I can use some medicine balls instead of plyo pushups. The gym has them, but nowhere in the weight room to throw them, so it will depend if they will let me take them down to one of the basketball gyms.
Pressing went well, I didn’t think I would be good for a rep PR with this weight since I set one a couple weeks ago, so I did 3 singles with my training max instead.
Also, my legs are sore as hell from lifting yesterday, the single leg squats are most definitely the culprit. Because of this, I cut the conditioning a bit.
Thursday Training:
Stretching, jumps, plyo pushups
Squat - 185x3, 205x3, 235x9 PR
GHR - 3 sets
DB side bends - 3 sets
Basketball court sprints x20
Today was a great training session. My legs were still a bit sore, so I was contemplating just going for the minimum reps on squat. After I warmed up, everything felt good so I thought I would get a few extra reps but not go all out. Well, the weight was light, and after the 5th or 6th rep I knew I could get 9 for a PR, so I did.
Monday Training
Stretching/warm up, jumps and plyo pushups
Bench - 135x3, 155x3, 170x8 PR, 205x1
Lat Pulls - 3 sets
Lateral/Rear raises - 3 sets
Sprints- 100x3, 50x6
Great training session today. 170x8 was an easy PR, 205 was also pretty light. Conditioning was hard, I started with 100 meters but quickly decided that 50 is better. If I just run 100s, I’d only be able to do a few.
How bout some power cleans/power snatches?
[quote]McMurphy wrote:
How bout some power cleans/power snatches?[/quote]
I’ve done a fair share of power cleans in the past, especially when I was playing high school football. I just don’t really know how much carry over they have to actually getting faster/more explosive.
I also seem to maintain/increase my power clean numbers without training it specifically. A while back I decided I wanted to power clean and I hit a 20 pound PR, even though I hadn’t trained it in a long time.
Because of that, I’ve been sticking with jump/plyo pushups/sprints and not worrying about cleans for a while to see how that goes.
Tuesday Training
Stretching, jumps, plyo pushups
Cleans- 135x3, 155x3, 185x3
Squat- 3x5 with deload %'s
Abs- 3 sets
Sprints- 40 yards x12
Thursday Training
Stretching, jumps, plyo pushups
Press- 85x3, 95x3, 105x8 PR
DB rows- 3 sets
Dips- 3 sets
Conditioning- see below
Lifting went very well, the PR was easy and I could’ve got a couple more reps.
For conditioning, it was shitty outside so I was going to run some interval on the treadmill. After a few I got the shin pumps pretty bad, so I walked on an incline for a few more minutes and called it a day.
Monday Training
Stretching, jumps, plyo pushups
Squat- 195x5, 225x3, 245x6
GHR- 3 sets
Decline situps- 3 sets
Sprints- 50 meters x12
Not a bad day. 8 reps would have been a PR, but my form was starting to break down so I called it. I still got 5 extra reps, so whatever.
Ran sprints in the chilly/rainy weather, because I hate the treadmill that much.
Wednesday Training
Stretching, jumps, plyo pushups
Bench- 145x5, 165x3, 185x5 PR
DB incline- 3 sets
Lat Pulls- 3 sets
Sprints- 50 meters x10
The Bench PR was easy, I had another rep or 2 in the tank. Sprints were tough, my legs are still a little sore so that may have had something to do with it.
Sunday Training
Stretching, jumps, plyo pushups
Sprints- 50 meters x8
Deadlifts- 245x5, 275x3, 300x7 (starting point for PRs)
Step ups- 3 sets
Hanging leg raises- 3 sets
I ran before I lifted, just because I’m back home for christmas break and the field I run at is on the way to the gym, so this is more convienent. Running sucked, I got tired VERY quickly. Lifting went well though. I decided to start going for extra reps on deadlifts, and I got more than I expected. I probably could’ve gotten a rep or 2 more, but this gym has pretty thick barbells for some reason.
On another note, I’m not going to do step ups any more. I didn’t feel it in my quads at all, and it just made my ass incredibly sore, so I’m going to take them out of the rotation.
Wednesday Training
Stretching, Jumps, Plyo Pushups
Press- 95x5, 105x3, 110x7 PR
Dips- 3 sets
Chest Supported Rows- 3 sets
Ran a mile in 9:33
Good training, I had another rep in me on Press, and the mile went better than I thought it would.
Friday Training
Stretching, Jumps, Plyo Pushups
Squat- 185x5, 205x5, 230x10 PR
Good Mornings- 3 sets
Decline Situps- 3 sets
Ran some intervals on the treadmill
Wednesday Training
Stretching, Jumps, Plyo Pushups
Intervals on the treadmill, followed by a 5 minute jog
Bench- 135x5, 155x5, 165x10 PR
Incline Machine- 3x10-15
Dumbbell Rows- 3x10-15
The bench was being used after I finished stretching and whatnot, so I ran first today. I still set a PR because I make no excuses.
The chins I did between my bench sets felt really good, I was getting 3-4 reps each time instead of the normal 2-3. The higher rep assistance work was pretty tiring, everything had “dat pump”
Also, someone in the gym recognized me from being in the paper in high school when I played football, weird.
Thursday Training
Stretching, no jumps or plyo pushups as the gym was crowded so there was no room
Deadlift- 225x5, 255x5, 280x10 PR
Leg Press- 3x15
Hanging Knee Raises- 3x8,8,6
Ran some incline intervals on the treadmill
This crappy weather is starting to get depressing. Hopefully I can go run outside tomorrow. Got a good PR on deadlifts.