Deadlift (thick bar)
295 5x6
Snatch grip Deadlift (same bar)
235 5x5
Back extensions
me+45 4x8
I got a good night sleep last night and I really felt a lot better during this workout. It was annoying I had to use a thick bar but I got some good work done. I think I can get on a nice roll this week with an actual routine with sleeping, eating and studying. Baseball starts next Thursday. It’s actually very good timing as far as the program is concerned since I’m not sure I could handle all this volume while playing baseball 5 times per week. My plan is to get stronger these next 5-6 weeks during fall ball with the low volume high intensity workouts in the 915 program. Then, when baseball ends and it gets cold, I’m going to switch things up and go in a 5 day a week hypertrophy style split, hoping to put on some muscle heading into winter break. During winter break and my training, sleeping and nutrition will be optimized, I’ll head into February at around 180-183 but leaner than I am now. I’m not going to go nuts during late October November and early December but I aim to put 5-6 pounds of scale weight during that time. Maybe I’m thinking too far ahead but I’m excited about my plan. In a more clear way, my 5 month goal is as follows
Now-mid October: get stronger, maintain leanness/ weight within about 2 pounds of 181 am weight
Late October-early December: hypertrophy focus putting on 5-6 pounds
Mid December-late January: get back down to only a bit above the weight I am now and focus on performance/getting ready for the season
Yesterday’s lifting
Front squats
140lbs 5x6
Bulgarian split squats
115lbs 5x5
Reverse lunges
40lbs 4x8
OHP
100lbs 5x2
Today’s lifting
Snatch grip high pull
140 lbs
5x6
Hang cleans 135lbs
5x5
Face pulls 90lbs (low to high)
2x8
2x7
Had a scheduled off day yesterday. morning weight 181.8, up from 180.2 last friday morning. going to dial down macros a bit for two reasons
- Gained almost two pounds this week. That’s a bit too fast
- Volume this upcoming week starting on saturday is considerably lower. Instead of 5x6, 5x5 then 4x8 like i had this past week, I have 3x2, 3x3, 5x3 this week.
new macros for this week starting today
lifting days
Protein: 190
Fat: 80
Carbs: 300
Sprinting/ off days
Protein: 190
Fat: 110
Carbs: 250
Decided to lift and sprint today becAuse I’m not confident I’ll get enough sleep tonight to have a good workout tomorrow. I think it was a good decision. Had a great workout. Was great switching to lower volume, higher intensity.
Overhead press
115lbs 3x2
Push press
125 3x3
Close grip incline
135 5x3
Going to put the front squats at the beginning of the deadlift workout on Sunday. No bars or racks were available
2 build up sprints
This morning’a lifting
Deadlift
335lbs 3x2
Block pulls (bar 3 inches below my knee)
345lbs 3x3
Good mornings
155 5x3
I definitely think I’m a low rep guy. I loved my 1st two workouts of phase 2
Today’s lifting
Snatch grip High pull
165 3x2
clean grip high pull
175 3x3
snatch grip power shrugs (these felt a bit weird. Hopefully they will help my high pull. if nothing else, its great grip work) Edit: looking back, I should have definitely gone ehavier on these. My last workout that I did a snatch grip deadlift, I worked with 235 for 5x5. will probably go up into and past the 250’s next time for these.
225lbs 5x3
Today’s lifting
3 sprints on roof (2 with shuffles into sprint, one from stand still)
hit for a while, then lifted
front squats
165lbs 3x2
Back squats
195lbs 3x3
pause squats
155lbs 5x2
Overhead Press
105lbs 5x2
Good workout. First college practice is on Thursday. will be a busy 4 weeks of fall ball but should be fun.
Morning weight: 181.2
Perfect. Keeping the macros where they are for the next week.
Had my first practice yesterday. I hit on out to left (315 ft) during on field BP. Other than that, only played alright. Practice later, going to lift for the next three weeks Saturday, Sunday, Monday, Tuesday. When fall ball ends, starting a new program.
Overhead press tomorrow
Tonight’s lifting
I was thinking about what I should do today given that I have had 3 practices the last three days a lot throwing, meaning I should stay away from upper body work. But it also means running a lot. I decided that since if I did squats or deads I would have the worst leg day since lieutenant Dan was in Vietnam, I would do .
Also leg soreness would suck if I needed to run tomorrow. Since my shoulders don’t give me problems while throwing, I decided to do the overhead press workout like a crazy person, after throwing a baseball maybe 300-400 times over the past 3 days. It worked out fine and hit the weights as planned with no pain.
OHP
115 3x3
Push press
135 3x3
Close grip incline press
145 5x3
Front squat
145 5x2
Tonight’s lifting after practice
Deadlifts
335
3x3
Block pulls
355
2x3, 1x2 will use the same weight and get 3x3 next week
Good mornings
165
4x3 1x2
Will up the weight slightly for next week. The only reason I only got two reps on the last set was because of the always awful, random rear delt cramp.
This morning’s lifting
Snatch grip high pull
165 5x2
Clean high pull
180 3x3
Snatch grip power shrugs
245 5x3
I’m feeling a little sick (runny nose and coughing) and hungry. I’m thinking of using the Spidey bro science method of getting rid of colds and eating a crap load to give the body energy to heal itself. I’ll see if it works.
This morning’s lifting
OHP
105lbs 5x2
Front squats
165lbs 3x3
Back squats
205lbs 3x3
Paused front squats
160lbs 5x3
This afternoon’s team lift
just top sets noted
cleans 115x3
squats 185 1x5
weighted pushups me +25 1x13
farmer’s walks 80lbs down and back (about 8 feet total)
did others stuff like med ball slams and rotational throws, box jumps and rorator cuff work
program is all over the place but I think Im going to get some good work in during the teams lifts. If I’m able to lift 6x per week, play baseball 5 and sprint 5 (1 day of optional conditioning + coach runs us every practice) for the next three weeks, I’ll be pretty happy. I’m going to have to make eating and sleeping my second jobs though on top of work.
This afternoon’s lifting (start of week 6 of the 915 program)
Deadlifts
355 3x3
Block pulls
365 3x3
Good mornings
170 5x3
Gripping the bar with my right hand was a bit of an issue due to all the throwing but I got the work in. Doing both the OHP and SGHP workout tomorrow so I can not lift Wednesday when I have practice. We also have a team lift when we do squats on Thursday. We have our one fall ball scrimmage on Saturday. Looking forward to that. Hoping to play first or DH and hit anywhere from 6-8th in the order. Game doesn’t mean anything but it’s the first time the coach has to out a starting 9 on the field so it’s exciting nonetheless.
This Morning’s lifting
OHP
120lbs 3x3
Push Press
140lbs 3x3
Close Grip Incline press
160lbs 3x3 2x2
Snatch grip high pull
165lbs 5x3
clean high pull
185lbs
1x3
2x2
Snatch grip shrugs
255lbs 5x3
Good workout except for the clean high pulls. Those were not explosive. Front Squats tomorrow then no lifting until Sunday after that.
This morning’s lifting
Front squats
175lbs 3x3
Paused front squats 165 5x3
Back squats 215 3x3
Morning weight 181.4 . Perfect. Keeping the macros where they are. I thought I might have to dual down the macros because of the lack of volume in my lifting. This is not the case so this is going to set me up for eating a lot of food when I start my mass phase which I planned out the workouts for yesterday. Details to come.
Team lift (not 915 program)
Squats
185x5
195x5
185x5
Weighted push-ups
Me + 10lbs 3x15
Did some farmers walks, box jumps, sled marches and other Med ball stuff. Nothing noteworthy. Another team lift tomorrow and will start my week 7 of the 915 program on Sunday.
This morning’s lifting
Overhead Press
125lbs 3x2
Push Press
150lbs 3x2
Bench Press
185lbs 3x3