Team lift
Hang Clean to front squat
165 2x2
Squat
Top set 265x4
Dumbbell overhead split squat
35lbs 3x10
Inverted rows
BW 1x10
+15 1x10
Med ball throws, Turkish get ups, suitcase carries and Trx ab rollouts mixed in
Team lift
Clean pulls
245 2x3
265x2
Hip thrusts
315lbs 3x10
Med ball throws, 5-10-5’s, palloff presses and landmine twists mixed in
Team lift
Push jerk
155lbs 2x3
165lbs 1x2
Olympic Deadlifts
315x3
325x3
Manual GHR’s, mer ball slams/ throws and rotator cuff work mixed in
Team lift
Hang clean to front squat
Top set 175x2
Back squat 2 rep max test
305x2
Db overhead split squat
40lbs 1x10
50lbs 3x4
Inverted rows
Bw 1x10
+10lbs 2x10
Med ball throws, Trx rollouts, suitcase carries and Turkish get ups mixed in
Yesterday’s team lift
Clean low pull
295x2 top set
Hip thrusts
325 2x8
Med ball throws, sled pushes, palloff presses and landmine twists mixed in. Starting my own program on Saturday
Last team lift unt after break
Push press
175x2
Deadlifts
365x2
Rotator cuff work, med ball throws and bw glute ham raises mixed in
What type of program will you be starting tomorrow?
Low volume, high intensity, a good amount of conditioning while gradually lowering my macros. I want to be in sick shape by January 26th when we start practice indoors because we are unfortunately going to be doing a lot of running
More specifically, I’m taking the rep schemes for the main work and assistance excercises for weeks 4-8 in the 915 program + a Deload and adding KB swings, rowing and sprints for conditioning (all of which gradually raises in volume in the next 6weeks) along with some rotator cuff work/ Facepulls.
Macros Starting at 190 pro 400 cho 70 fat
Ok here is the program
lifting
Main lift: week 1 3x2@90%, week 2 3x3 @90% week3 3x3@95%week 4 3x2@100% week 5 3x2%105%, week 6, deload
Assistance 1: weeks 1-3: 3x3 weeks 4-5 3x2 week 6 deload
Assistance 2: weeks 1-3: 5x3 weeks 4-5 3x3 week 6 deload
Day 1
Main lift: Chinups
Assistance 1: neutural grip chinups
Assistance 2: pullups (pronated)
light facepulls 3 sets
Day 2
Main lift: Bench press (touch and go)
Assistance 1: paused bench
Assistance 2: Close grip
facepulls 3 sets
arm bars 3 sets
Day 3
Main lift1 : Squat
Main lift 2 Deadlift (double overhand 2-3 inches elevated)
Day 4
Main lift: Overhead Press
Assistance 1: Push press
Assistance 2: Close grip Incline
Light Facepulls
Waiter walks
Just got done with day 1. went according to plan. Off to sprint. I Will post my conditioning plan later along with my workout for this morning
Conditioning
Sprinting Day 1-sprint= length of a basketball court (just down). suicides= half court-back, full court- back
W1: 2 sprints 2 suicides
W2: 3 sprints 2 suicides
W3: 3 sprints 3 suicides
W4: 4 sprints 3 suicides
W5: 4 sprints 4 suicides
W6: 5 sprints 4 suicides
Sprinting Day 2- sprint= length of basketball court down (down/back) suicides=half court-back, full court-back
W1: 2 sprints 3 suicides
W2: 3 sprints 3 suicides
W3: 3 sprints 4 suicides
W4: 4 sprints 4 suicides
W5: 4 sprints 5 suicides
W6: 5 sprints 5 suicides
Concept 2 Rowing Day 1
W1: 1x 1minute
W2: 2x 1 minute
W3: 3x 1 minute
W4: 4x 1 minute
W5: 5x 1 minute
W6: 6x 1 minute
Concept 2 Rowing Day 2
W1: 1x 3 minutes
W2: 2x 3minutes
W3: 2x 3:30
W4; 3x 3:30
W5: 3x 4 minutes
W6: 4x 4 minutes
Kettelbell swings (50lbs) 4x per week
W1: 2x20
W2: 2x25
W3: 3x25
W4: 3x30
W5 4x30
W6 4x35
Week 1 day 1
Conditioning
Rowing 1x1 minute (315 meters)
2 sprints 2 suicides these felt better than expected. Havent sprinted since October so this was nice
Lifting
Weighted Chinups
me +75lbs 3x2
Weighted Neutral grip chinups
me+55lbs 3x3
weighted pronated Pullups
me+40lbs 5x3
light facepulls at the end
Week 1 day 2
Bench
205
3x2 perfect
Paused bench
175
3x3 easy
Close grip bench
165
5x3 easy
Arm bars 3 sets
KB swings 50lbs 2x20
Week 1 day 3
Squat
270lbs 3x2
Deadlift (double overhand, stricter form than in last cycle)
320lbs 3x2
KB swings 50lbs 2x20
Concept 2 rowing
1x3 minutes. 800 meters
Week 1 day 4
KB swings 50lbs 2x20
Overhead press
135lbs 3x2 these felt harder than they should have but I got all the reps
Push press
155lbs 3x3 better
Close grip Incline press
155lbs 5x3 easy. Will bump these up about 10 pounds for next week.
Week 1
day 2 sprints
2 sprints 3 suicides
KB swings 52.5lbs 2x20
great work…i miss college ball. played a season of D-3 as well before our school moved up to D-2…reading the log brings the memories back. best of luck with the post-break running…i’ll never forget my coach having us do the “anaerobic power test” the day we got back. six times there and back on the width of four tennis courts for time.
best of luck with the season too…i’ll be following the log.
Thanks, Eric. It’s good to have another former d3 athlete following along
Yeah the running should be tough when we start back up on the 26th. That’s why I’m trying to dial in my conditioning while lowering my lifting volume. Even though coach may not base playing time off of conditioning, being in good shape will make the winter so much easier on myself.
Week 2 day 1
Chin-ups
+75lbs 3x3
Neutral grip chin-ups
+60lbs
3x3
Pull-ups
+45lbs
5x3
KB swings 50lbs 2x25
Facepulls
[quote]Samplaysbaseball wrote:
Even though coach may not base playing time off of conditioning, being in good shape will make the winter so much easier on myself. [/quote]
coaches notice if you’re in great shape, and they also notice if you’re in poor shape. i came back from a trip back east during winter break my freshman year after eating grandma’s cooking…earned 2 extra sets on our weight circuit and extra running until i lost the weight (i was our centerfielder).
goes without saying, but it’s always good to be in better shape if you can be. what position do you play?
Oh god. Not working out + grandmas cooking is a disasterous combination. I’ll be sure not to let that happen. I’m expecting to actually come in a bit lighter (5-7 pounds) than I am
right now. Should be easier for given I don’t celebrate Christmas
I play 1st base. I’m expecting to pinch hit and DH as well