In case anyone cares what my swing looks like
BP
More tee work from a different angle
Didn’t work. Trying again
Week 2
Day 1 sprints
3 sprints, 2 suicides these felt fast
Week 2 day 2
Bench
205lbs 3x3
Paused bench
185lbs 3x3
Closed grip bench
180lbs 5x3
Facepulls
Arm Bars
Rowing
1 minute 290 meters (different rowing machine than last week)
1 minute 292 meters
Week 2 day 3
Squats
270lbs 3x3
Deadlifts
320lbs 3x3
Sprinting day 2
3 sprints 3 suicides these killed me
KB swings 50lbs 2x25
Week 2 day 4
Overhead press
135lbs
2x3, 1x2 missed the last rep on the 3rd set at the forehead. My OHP seems to have stalled after a rapid increase from September through November
Push press
165lbs 3x3
Close grip incline press (higher incline than last week)
160lbs 5x3
KB swings 50lbs 2x25
C2 Rowing (different rowing machine than last weeks second day of rowing)
3 minutes 778 meters
3 minutes 745 meters
Macros for the second week which ends Friday were 190 protein 380 carbs 70 fat
Down to 185-186 in the AM. It’s nice loosing weight eating this much food
Week 3 day 1 macros for the week: 190 protein 380 carbs 60 fat
Day 1 sprints early in the day after throwing and before hitting
3 sprints (40 yards on football field)
3 suicides (20 yards and back 40 yards and back)
Weighted Chin-ups
Me+80lbs 3x2 (decided to slow down the progression on the main lifts)
Weighted Neutral grip chin-ups
Me+65lbs 3x3
Weighted pull-ups
Me+50lbs
3x3, 3x2 will use the same weight next week and attempt 5x3
Facepulls
Week 3 day 2
Bench
215lbs 3x2
Paused bench
195lbs 3x3
Close grip bench
185lbs 5x3
Rotator cuff
Facepulls
Arm bars
Conditioning
KB swings 50lbs 3x25
Rowing
1 minute: 283 meters
1 minute: 288 meters
1 minute: 284 meters
Threw and did some sprints in the cold
3 30 yard sprints, 4 suicides (15 and back, 30 and back)
KB swings 50lbs 3x25
C2 rowing 2x 3:30
[quote]Samplaysbaseball wrote:
Macros for the second week which ends Friday were 190 protein 380 carbs 70 fat
Down to 185-186 in the AM. It’s nice loosing weight eating this much food[/quote]
Nice dude! How lean are you trying to get?
Roughly back to the leanness I was at when I weighed 178. By my estimation I would need to be 181-183 under the conservative assumption that I’ve gained 3-5 pounds of muscle + glycogen since mid July. My main concern is being in condition (Cardiocascularly, not in the bodybuilding sense) shape for the start of the pre-season so I see leanness as a means to that end more than just the end itself.
Week 3 day 3
Squats- these didn’t go well. these felt light when I unracked the weight but I wasn’t able to get my planned reps. Felt slow out of the hole. I think my decrease in performance on squats can be due to a combination of a few things. 1
1: now squatting 1x per week rather than 2x which I was doing leading up to my 305x2 and 255x5
2: I’m running and doing other conditioning work including sprinting and I wasn’t from mid October through mid December.
3. My BW is slightly lower
4 the weights in the gym close to home may be a bit heavier than the ones at the school gym. This sounds ridiculous but I’ve seem people weigh various “45 pound” plates and they range from 43-47 pounds.
285lbs
1x2, 2x1
Deadlifts- these felt pretty good. My mobility is now good enough to pull off the floor so I might do them without the 2-3 inch left elevation for my next training cycle
335lbs 3x2
KB swings 50lbs 3x25
Week 3 day 4
Overhead press
140lbs 3x2 these felt heavy
Push press
170lbs 3x3 some slow lockouts on these
Close grip incline press
165lbs 5x3
Facepulls
Waiter walks
KB swings 50lbs 3x25
Week 4 day 1
Weighted chin-ups
Me+ 80lbs 3x3
Weighted neutral grip pull-ups
Me+70 3x2
Weighted overhand pull-ups
Me +55 3x3
Facepulls
KB Swings 52lbs 3x30
Day 1 sprints
4 sprints 3 suicides
Week 4 day 2
KB swings 50lbs 3x20
C2 rowing 4x1 minute
Shoulder has been nagging me. That’s why I didn’t bench yesterday. Substituted back squats for front squats today
Week 4 day 3
Front squats
205lbs 3x2
Deadlifts
335lbs 3x3
KB swings 50lbs 3x30