3 main Gym workouts per week:
15-20 min activity (jump drills, bike, or general lifting prior to warmup sets in main lifts)
3-4 sets “core” strength exercise (Squat) 6rep max
3-4 sets power exercise (ballistic sgl leg squat or oly lift variation) 3-15 reps depending on exercise and weight
3-4 sets strength exercise (sgl leg squat or deadlift variation) Verk rep format (varies), or 6 reps for strength
3-4 sets of a press (one plane) Verk rep format (varies), or 6 reps for strength, or shoudler work
3-4 sets of a pull (same plane as above) reps as above
3 sets possibly of trunk flexion (reps up to 15)
3 sets possibly of trunk extension (reps up to 15)
15-20 min of activity after… bike, stretching, finish jump drills, jumping rope, etc.
2:1 ratio roughly strength to power focus
Jump drills progressive and used throughout workout (any reps during main portion of workout used sparingly)
Off days 1 hour recovery work (light)
arms, trunk, calves stretching, bike or treadmill
2x a week a 1-2 hour workout (sports related)…aerobic/coffee type for fat burning
may include bike/treadmill, sled pulling, bungee drills, etc.
1)About 9-12 week run of this… so, will use some rotation format potentially in the lifts for some variation… (supercompensation one week into lifts from a deficit, etc…working up to a normal lift in say weeks 3 or 4.
2)Lifts dont have to be in the order presented…but will for the most part. Sometimes upper body worked in earlier, or some superset with jumps, etc.
3)Since its 3 days a week… there will be a H, M, L, M, H, L…rest type worked into it slightly (based off % and/or true working sets). Days to push, days to just get through it with some minimum weights/working sets.
4)Going into every workout with a prescribed weight…everything measured out. PRs will warm me down and send me home, not hitting prescribed weights will also send me home.
This is a Strength Block essentially. Time to go to work.
Comments:
Having major problems with right shoulder… will work around. Have a doctor appt in January. Trying to get it seen about with a PT as well when schedules match up. Hopefully I can avoid surgery. Not sure what it is exactly. Never had problems with this shoulder that I can recall.
Basically you get used to training through so many aches and strains that finally one jumps up and bites hard… its about a 3-4 month I have no idea really what caused it and it has only gotten worse, never better…throbs at night cant sleep…so…
.
pre-workout activity:
sgl leg jumping drills (failed). left knee just wouldnt wakeup… no strength.
band exercises for arms and some pvc pipe stuff…
Squats warmup
No strength… not feeling it.
Moved onto Snatch
111 4x1-4. Half misses. few good reps though
Feeling rough, no groove, technique poor. back up too soon, arm bend too soon.
Basically mixed things up rest of workout… got in the following:
Scapula pushups (half way down for full pushup) Hands on bench
3x15
Back Squat
177 4x6
Bent Row (not full extension down)
133 3x12
RDL
199 3x6
Weighted situp
25 2x15
Back Raise
BW 1x15
25 1x15
No post workout actiity due to time constraints.
comments:
A start I guess. Need to take a look at how Im going to incorporate the 1 power move per workout and get in quality reps when doing Oly lifting. Need a lot more reps for that in various form.
12.18.13
Tkd workout:
1st time in forever. Unusual environment, not a style of practice Im accustomed to.
Difficult to run during warmup (left knee).
Did some light stuff on heavy bag. Most things felt goodâ?¦left side spin stuff tight.
Spent some time stretching.
Plan to do this once a weekâ?¦other â??sportsâ?? day will plan to do a track workout.
12.19.13
Warmup stuff
&
Sgl leg 4 corner â?? 2x10
(had a rough going getting these done, left knee)
Sgl leg ankle jumps â?? 2x75
Snatch Pulls for warmup
4 or 5 sets up to maybe 133
Snatch Balance and Squat warmup
Few sets up to 133 (only eccentric at 133 couple of sets).
TKE (Bungee)
3x15
Bands Reverse Front Raise
3x15
Bungee WG Pulldown
2x25
Comments:
Shoulder seems to have peaked in pain, discomfort and suchâ?¦left knee acting up thoughâ?¦still difficult to get started but not as bad as last time.
Better than last workout as well on feel and suchâ?¦taking mostly 2 minutes between most working setsâ?¦but still basically doing the workout in a rush. Good sweat despite being quite cool inside (gym is basically open to atmosphere).
Also, beginning to get some clarity on exercise choice overallâ?¦.sequencing and such.
Weights are mix of kilos and lbs, so having to think a lot on numbers. Would like to get away from that.
Missed logging some workouts… no new bests, and didnt workout but one session last week…
This week is a Light week. And get back into proper routine.
12.30.13
15 min rowing
Band work for shoulders
2x10 4 corner sgl leg jumps (Assisted)
2x75 sgl leg ankle jumps (assisted)
Warmup cleans
Power Clean plus one (1) front squat last rep
135 2x3
135 1x4
Back Squat
155 3x6
lots of knee crackling and popping on left side. Amazing that right side is now best side and left is like crap. Complete turnaround.
Tuck Jumps 2x15 between back squats
RDL
185x6
205x6
225x6
235x6
Jerks from rack
85x3
95x3***
Rowing 15min
stretching
Comments:
pain in knees on initial bending never went away today. Tough workout, took a while too…too long actually… too much talking.
Hit new current best in jerk… so shut workout down afterwards. Slight discomfort in right shoulder during anyway. Shoulder is doing a bit better after incorporating some rehab work in. Also can throw football some now, beforehand could not.
Evening:
15min rowing
Crossfit:
Warmup
descending reps alternating 5 rounds of dbl unders and pullups
then
Back Squat
135x5
155x3
185x1
165x6
Barbell Row (couldnt do bench due to shoulder pain)
155x5
175x3
195x1
175x6
Finished off with some rowing and bike
Dbl unders coming around…had a hard time with pullups due to shoulder, but worked around it.
Warmup: Light circuit
Leg Ext 20x12
Leg Curl 50x8
Pushups 15
Bar Row 45x12
DB Shrug 35sx12
Side Bends 35x12e
DB Hammer Curl 15sx12
Tri Pushdown 40x12
Leg Press Horizontal 60x12
Bike 2 miles < 15min
HR 103 highest checked
Treadmill walking 1mile <16min
HR 113 highest checked
Circuit
Leg Ext 20x12
Leg Curl 60x8
Seated Calf Raise 50x12
DB Shrug 50sx12
DB Hammer Curl 20sx12
Tri Pushdown 50x12
Seated Ab Crunch Machine 30x12
Hor Leg PRess 60x12
Pull Down Cable 70x12
Cable Hor Pull Down 70x12
Comments:
Lot of discomfort in knees. Very “crunchy”
Shoulder pain, yes. But on pulldowns surprisingly ok…maybe warmed up good.
Felt good overall. Nice start I suppose.
Pushups with bands 50
Barbell Row 105 x 40
Pulldown 90(?) x 40
SHoulder work on cable 30
SHrugs 25
10sec BW holds on Dip 5reps
6.7.14
off (sick) 6.8.14
off (sick)
6.9.14
PT day (no workout)
6.10.14
Morning conditioning
Bike & treadmill (1 mile in 13.45)
Afternoon Lower Body work
Hor Leg Press 90x50
SL Deadlift 135x40
Sgl Leg Hor Press 50x30e
Snatch Grip Deadlift to just above knees 95x40
Floss wraps on knees and Sgl leg squat rear leg on box 15 reps each
Comments:
Jogged about 1-2 laps total last coupleof days on treadmill. Knee discomfort minimal. But right knee tight and swelled this morning after.
1: Pushups
With resistance bands 43reps
w/o resistance bands 32reps
2: Bent Bar Row
135x50
WG Pulldown
110x50
1: Tricep Pushdown 75
2: DB Curls
25sx50e
Light circuit few exercises
1/2 mile treadmill 6.16
comments:
probably shouldnt have jogged on the treadmill considering my knee tightness but couldnt resist.
seems to be “catching” now on the inside.
Good workout though. Strength not quite what it was but I was pleased with what I could do today.
Easy day tomorrow and PT on Friday.
Easy day. But the pre/post light circuit Im doing, today Im setting the baseline for it as far as weights. Intend to use the post workout circuit as extra “work” to accumulate some additional volume (increasing the weights in selected muscled groups to “push”).
Circuit before and after
20 min bike 2.5mile
20min treadmill 1 mile
Circuit baseline:
Leg ext. 30
Leg Curl 70
Leg Press 80
Calf Raise seated 110
DB Shrugs 45s (light)
DB Curl 20s
Tri Pushdown (depends on machine, but 50 for the belted version)
Ab Crunch 30
Side bends 40
Back Raise Incline 20
Pulldown 90
Bar Row 95
DB Row 45
Bike 2.5mile in 15 min with 10sec overspeed every 3 min mark
1 mile on treadmill less than 13min… top speed 5.6 or 5.7. Knees doing better.
Post circuit. Increased leg exercises only
Seated calf raisefrom 110 to 135
Leg Press from 80 to 90
Leg Ext from 30 to 40
Leg Curl from 70 to 80
6.16.14
PT day, legs
20 min band exercises for shoulders
Afternoon
Pre- circuit.
Upper Body work
Pushups of various inclines and feet raised on bench, ball, etc. 75 reps (no bands)
Bent Barbell Row 135 x 60
WG Pulldown Cable 110 x 60
Tricep Pushdown 45 reps mostly 70lbs on belted version
50 shoulder reps on cable all 20lbs
5x10sec holds on Dip apparatus
5x10sec holds consecutively different positions DB Overhead press (20s)
Post 1/2 mile walk/jog on treadmill. 5.8mph top speed. knees did fine.
<6 minutes
Comments:
Pleased with the feel of my knees. Getting better. Less pain jogging, speed picking up. Baby steps, not pushing too fast.
Just getting more work or volume in overall.
Floss wrapped below above knee (1 side each set)
2sets of 5 squat reps witha 10 sec hold at different positions each rep…45lbs
Post circuit with increases on pretty much eveything
Seated calf raise 110 to 200
Leg Ext 30 to 40
Leg Curl 70 to 80
Pushups 15 to 25
Bar Row 95to 135
Pull down 90 to 110
Shrugs 45s to 60s
DB Curls 20s to 25s
Tri pushdown 50 to 60
Leg Press 80 to 90
Back Raise 20 to 25
Comments:
Knees did fine on jogging. Got walk/jog under 12. Plan to work that down to under 10 and start seeing what I can do with a continuous jog without a walk. Want to get that down to 10 min mile jog range. I’ve been able to work up to sprints, but jogging has previously just killed my knees.
Afternoon:
Plan: 300 reps Upper Body
Time: 300 reps part in 45min.
Bike and Pre-workout circuit using baseline light weights.
Pushups 75, all with 3 bungee bands
WG Pulldown 120x75
1: DB Overhead Press 25s x 75
2: DB Bent Row 65 x 75e
Treadmill 1/2 mile 5m26s
highest speed 6.2
Post circuit
Seated calf raise 145x12
Leg Extension 60x12
Leg Curl 90x12
Pushups feet on bench bwx25
Barbell Row 135x12
DB Shrugs 60sx12
DB Curls 35sx8
Ab Crunch machine 50x12
Leg Press Hor. 100x12
WG Pulldown 120x12
Tricep Pushdown (belted) 70x12
Back Raise Incline 30x12
Comments:
I can see the light at the end of the tunnel.
Probably getting shoulder surgery in July sometime…then maybe…
Snatch DL to just above knees for most reps
135x75
Leg Press
115x60
Sgl Leg Press
55x60
Leg Extension
60/70x60 partials at bottom then partials at top
Some peterson step ups
Post circuit
1/2 mile walk/run
highest speed 8.0
4min45s …
Comments:
Last part of these series of workouts today.
Easy days till next week.
Then will still do a hodgepodge of stuff but adding in some strength…more defined strategy overall…a bit at least.
4 weeks
Rep taper for strength.
Reps for time for hypertrophy
An additional day of … stuff.
1st 2 weeks a lot of additional junk, last 2 weeks clean as a whistle. Then will see what the cards hold at that point.