Quarterback drills and “jogging” some routes to catch passes.
Little problems with that. Last time I tried to show quarterback drills/footwork pain in knees unbearable. Today ok.
Jumping drills:
Ankle Jumps 2x50
4 corner box 2x5
Alt lunges 2x20
Jump Squat 1x20
Slalom Jumps 2x50
Lunge Jumps 2x10
Low Squat Ankle Jump 2x30
–>Mostly half effort and 1 min between. Not as difficult or painful as the 1st time I tried these a while back. Hope to continue the progression this time through.
Comments:
Supplementing with some multi-vitamin and a probiotic (lactus only)
This week adding fish oil…see how that goes.
Exercises I’m on right now are mostly reps at 12-15. Going through right now 2nd time…no definite number of cycles I will do. And its been forever since I’ve done a 12-15 rep range. No focus on tut, just the reps with some control. Next progression in what I’m doing is a drop to the 8-10 rep range…and so its a judgement call on feel right now of when to take that step.
→ knee problems today. Mostly left knee (non-repaired)… but mostly right leg on take a practice take off 1st and 2nd step with it (catching the step)…but taking off on the right leg is ok. Left knee (inside… hell, inside on both) mostly hurt whole time.
SUPERSETS with pretty much everything…even though not listed that way. So, my weights bumped up a bit easier as a result
Rev Lunges
BWx20
Bentover Bar Row
Up to 195x2
105x15
115x15
125x15
Leg Curl
90x15
100x15
90x15
Leg Press (Right side only)
50x15
60x15
70x15
Pullover DB
50x15
60x15
65x15
Barbell Glute Bridge
135x20
WG Pulldown
130 3x15
Seated Calf Raise
60x15
70x15
90x15
Crunches
2x25
DB Side Bends
35s 1x50
Bike
Later in the day
Bench Press
Up to 155x3
105x15
115 1x15
115 1x14?
Leg Press Horizontal
115x15
125x15
135x15
145x15
DB Incline Fly
20sx15
25sx15
30sx15 progressively more arm bend to get these up
Machine Dip
140x15
150x15
160x15
Machine Curl
50 2x15
50 ?
Partial Situp w Reach
2x25
Side Crunches
2x25
Front Squat
Worked up to 155x3 (knee some pain but mostly instability walking around to take weights off after this set) Also a little bit of knee wobble both legs throughout most of these.
Bike
Finish up tomorrow what I forgot to do today, and a light track type workout and I’ll move on to something else next week.
Think I worked out yesterday but dont recall what I did. Had The Best moonshine ever last night plus my usual PW Vodka, so…
A.M.
11 x 40 yd easy runs walking 40yd between
2 x 100m easy runs walking distance between
Played around a little with some bounding on stairs. Just a couple of sets.
Knees bothering me…
P.M.
DB Upright Row
25s 3x10
Front DB Raises
25 3x10 ?
Lateral Cable Raise
30 1x10, 2x8
Overhead Press
65 1x10, 2x8
Bent Bar Row
135 x 100reps in 2min intervals with about 1min between
13.52min total time
WG Pulldown
120 x 100 reps in 2 min intervals with about 1 min between
9.41min total time
Bike
Comments:
Going to start sort of a mix of 8-10rep movements with controlled eccentric and holding for a pause at the top. And mix in some other stuff like the 200 rep pulls I did today.
And I want to time stamp the following:
I was invited and attended an “event” (Team Trial of sorts) couple of weeks back. Weekend training camp for a new OTC type program funded by USOC to try and qualify the U.S. for the Olympics in a non-mainstream sport. I was asked to help evaluate the athleticism, talent potential…give my insight… on a group of athletes recruited from various sports, predominantly Collegiate Level. The selected from the group will form a new “pool” to form the Team to attempt to qualify. Anyway, what ends up happening is all of these former athletes or current coaches regress into talking of former glory or reminiscences. I myself ended up doing some of the same…and I’ve realized…I don’t want to be that person. Living in the past. I’ve got to find something new to do, something to compete in.
So…I’m planning to do my best to prepare, get in shape or some kind of shape…and make a decision by January of what I will focus on. And after talking to a PT and some Biomechanics professors I’m going to have to break down and see the Doc about my knees. Get that solved or squared away.
WG Pullups
BW 2 x 8 (sgls with a little spring to make sure I got up and 2-3 sec eccentric)
DB Pullovers
55x10
60x10
65x10
DB Rows
50x10
55x10
60x10
Seated Cable Pulley
110 3x10
Incline DB Curls
25s 3x10
Close Grip Pullup
BW 1x2
Bike
3 ramp ups and ~10sec overspeed L25of25 2min between
Afternoon:
16 40yd-40yd walk-runs… all runs better than last time, quickest on the last one. Beginning to breathe hard at end. Knees ok. Legs feel little weird though, unbalanced, possibly all in my head. Will see before its all said and done with some testing and stuff.
Front Squat
Worked up to 205x1 - parallel (back to where I was)
Back Squat 2min/1min - 100reps
115x100 total time 15.20m
Hor Leg Press 2m/1m - 100reps
100x100 9.30m
Low sodium and blood sugar I think this evening…according to my “pharmacist”. Thought I was high, or drunk basically…when I hadnt had anything.
Starting tomorrow adding the following supplements:
L-Glutamine powder (probably start with 15g on 1-1workout days and 10g on non-workout days)
Phosphatidylserine (expensive 800mg a day…got to find in bulk)
Protein with amino acid blend (will monitor and track more closely now) 200g a day goal.
Beginning week 2 of 8-10 rep with control exercises and will increase my 200 reps workout to 300.
Barbell Bent Row 100 reps 2min/1min intervals
135x100 total time ~10min55sec (previous 13.52)
WG Pulldown
130 x 100 reps in 2min/1min intervals
~12min15sec total time
–>increased weight 10-lbs from last time
PM:
Reverse DB Flys 100reps in 2min/1min intervals
20sx100 total time 10min14sec
Incline DB Curls
25sx10
30s 2x10
CG Chinup
BWx6
Bike 15min
brief break
treadmill 15min
COMMENTS:
Little improvement this morning in leg workout, but legs somewhat sore from last Friday still and standing most of day yesterday outside in heat…so maybe that held me up a little.
Good improvement in the 100 reps movements for time.