7/30/19: Max Effort Lower
Agile 8
Box Jumps- 3x3
Back Squats- 135x5, 225x5, 275x5, 300x5, 320x5 (PR)
BB Elevated Reverse Lunges- 155x10,8,6
Hyperextensions (w/3sec ecc.)- 55x15,12,12
Plate Pinch Holds- 35x1minx2, 25x1min
Good session today.
UPDATE: wasnāt able to do skill work yesterday because of unexpected visitors
8/1/19: Max Effort Upper
Simple 6
Bench Press- 95x5, 135x5, 155x5, 180x5, 190x5(PR)
DB Incline Bench- 55sx10,6, 45sx7
Bent Over BB Row- 115x12,9,7,6
s/s
Rear Delt Flyes- 10sx12, 5sx12,10,10
BB Curls- 65x10,8,6,6
Weighted Sit-Ups (Arms Extended)- 45x12x3
Not the greatest session today. I PRed on bench but it was probably the slowest grinder in my ENTIRE LIFE. My performance on DB incline bench was a lot worse than last week. Although, that is most likely because of the grinder on bench previously, and the fact that last week I rested a little more in between sets because my head was aching. I may just do 190lbs again on bench instead of going for 195 next week, just to get it a little cleaner. Weāll see depending on how the weight is moving next week.
8/4/19
Speed Training
- Dynamic Warmup
- Pushup Starts
5x20yds - Falling Starts
5x30yds - Lateral Broad Jumps
4x4 (side to side, all jumps around 9ft) - MB Chest Pass
10 total throws (all throws around 36-37ft)
Good session today. Iāve switched my template around a little to incorporate more conditioning in the form of tempo runs. But itās not that different so I wonāt even bother to write out my whole template again.
8/5/19
Max Effort Upper/Tempos
- Simple 6
- Floor Press
95x5
135x3
155x3
175x3
185x3
195x3 - DB Incline Bench
45sx10x3 - BB Bent Over Rows ss Band Pull Aparts
115x10/blue bandx15
115x10/blue bandx12
115x8x2/blue bandx12x2 - Trap Bar Carries
225x50ydsx4 - BB Curls
65x10x3 - Tempo Runs ss twisters/pushups
2x5x60yds, x30/x10
Good workout. Decided to rotate my max lift even though I had only done 2 weeks of flat bench (I plan to rotate every 3 weeks). Went with the floor press. It was a bit awkward, but I was happy with my performance. Going to start going for 3rms instead of 5rms, simply because I enjoy the heavier weight. I liked adding the tempo work, I think it will really help adding two tempo slots a week to my training, especially because one of my main goals is conditioning. Nutrition was good and clean today. Did some casual wall ball as well.
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8/6/19
Skill Work
- Dynamic Warmup
- Stepdown Shooting
20 total shots each hand - Approach Drill
3 reps each way - Backpedal/Lateral Hurdles Drill
4 reps each way - Navigate The Cage Drill
3 reps each way
**ended each rep with a groundball on the last three drills
Solid practice today. If anyone has any questions about the specifics of each drill, feel free to ask (I just donāt want to type a paragraph explaining each drill every week). Diet was clean today.
Thursday, 8/8/19
Repetition Effort Upper/Tempos
- Defrancoās āTypical Gym Warmupā
- Neutral-Grip Weighted Pushups
BW+15x21
BW+15x11
BW+15x8
(40 total reps) - Chin Ups ss Band Pull Aparts
BWx6/blue bandx15
BWx6/blue bandx12
BWx6/blue bandx12
BWx5/blue bandx12 - DB Lateral Raises
15sx10x4 - Lying Tricep Extensions ss Alternate DB Hammer Curls
60x10x3/30sx10x3 (each arm) - Tempo Runs
2x5x60yds
Good session today. I tried one of the warmups from Defranocās AMPED manual and dvd (Old version/1.0). Iāll probably continue to do the gym warm up for my more lifting days, and the precombine or football warmup before speed and skill work days. After the first set on weighted pushups I rested 2 minutes. But after the second set I decided to rest 3 minutes to reduce the performance drop. I definitely like 3 minutes better, because I am going for 3 sets of max reps. So Iāll rest 3min from now on. Kinda unhappy about my strength on chin ups, but that means I just gotta work on it! Nutrition was good today too.
Tempo runs 70% speed, walk-back recovery?
Yes sir! Love them
Friday, 8/9/19
Speed/Max Effort Lower
- Defrancoās āTypical Gym Warmupā
- 3-Point Starts
6x10yds - Box Jumps
39inx3
40inx3
41inx3 - Trap Bar Deadlifts (Low handles)
135x5
225x5
315x5
335x5
365x5
385x5(PR) - HASDs (Heavy Ass Sled Drags as Defranco calls them :P)
380x20yds (slight incline)
470x20yds (slight decline)
425x20yds (slight incline) - Hyperextensions
55x15x3
Good session today. Nice PR on trap bar deads. The driveway area I have to do sled drags is slighty (and I mean slightly) slanted, so going one way is harder than the other. So what I did was load up extra weight when I was going slightly down, as supposed to when Iām going slightly up. Next week Iāll do 4 sets on drags and hypers instead of just 3. Nutrition was good except I had a small ice cream cone.
Monday, 8/12/19
Max Effort Upper/Tempos
- Simple 6
- Floor Press
95x5
135x5
155x3
175x3
185x3
200x2(frick) - DB Incline Bench
45sx12
45sx10x2 - BB Bent Over Row ss Rear Delt Flyes
115x10x2/10sx10x2
115x8x2/10sx10x2 - Trap Bar Carries
225x50ydsx4 - BB Curls
65x10x3 - Tempo Runs
2x6x60yds
Ok session today. Failed on floor press (was going for 3), but I think that was mainly do to misgrooving the rep, not a lack of strength (like I said before these are kinda awkward for me). Will retry 200lbs next week. Everything else went fine. Tempo Runs actually felt great today. I did some skill work yesterday also. Just some shooting, ladder drills, and agility. Diet was good today although yesterday I did have a small ice cream cone. The goal is to limit myself to one treat a week.
Tuesday, 8/13/19
Speed Training
- Defrancoās āPre-Combine Warmupā
- Pushup Starts
4x20yds - Falling MB Throw Starts
3x20yds - Double Broad Jump
x10, farthest set about 19ft - Backwards Overhead MB Throw
x15, farthest throw about 46.5ft, 10lb ball
**all exercises done on a slight incline
Pretty good session today. Didnāt feel particularly fast, but didnāt really feel slow either. Just an average day. Also did some wall ball earlier today. Diet was clean today.
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Thursday, 8/15/19
Tempos/Repetition Effort Upper
- Warmup
- Tempo Runs
2x6x60yds - Neutral-Grip Weighted Pushups
BW+15x21
BW+15x9
BW+15x8
(38 total reps) -_- - Chinups ss Band Pull Aparts
BWx6x3/blue bandx15x3
BWx5/blue bandx15 - Seated DB Shoulder Press
35sx10
35sx8x
35sx6x2 - Lying Tricep Extensions ss Alternate DB Hammer Curls
60x10/30sx10 (each arm)
60x8x2/30sx10 (each arm)
Uggh annoying session today. I decied to try tempo runs before the lift, and I didnāt really like it. It just felt off to lift after. From now on I prefer to keep any sort of conditioning after lifting, even if itās low intensity like tempo runs. Weighted Pushups were a mess. For some reason I wasnāt paying attention and set the dbs a little too wide on the first 2 sets, so my strength wasnāt as good. On the third set I noticed and adjusted, and it went a little bit better at least. Next week Iāll make sure to pay attention to that. Tricep extensions were a little worse than last week, but that is probably due to changing my medial delt exercise from lateral raises to db shoulder press, so my triceps were just more fatigued. Iām okay with this though, as I feel I need some form of compound movement for my shoulders (for now I donāt plan to do any OHP in the max effort rotation).
Sorry havenāt been keeping up with the logs. I just give some notes from the last 2 sessions: Friday was Speed/Max Effort lower, hit 405x3 on low handle trap bar. Sunday was practice, did some wall ball, shooting, footwork, and agility. Now, Iāve switch my template around a little to allow for one more day of practice. I just feel at this point in the year, I would like a little more practice. In the deeper part of my offseason in the early spring/winter (I donāt play school ball just travel), Iāll keep it to just one day of practice. Plan to do 20-30min of wall ball 3-5 days a week also. So heres the weekly schedule:
Sunday: Practice (or event if there is one that weekend)
Monday: Dynamic Effort Upper/Tempos
Tuesday: Speed/Max Effort Lower
Wednesday: OFF
Thursday: Speed/Max Effort Upper
Friday: Practice
Saturday: OFF
Monday, 8/19/19
Dynamic Effort Upper
- Warmup
- Plyo Pushups
6x3 - DB Incline Bench
45sx12x2
45sx10x2 - Chinups ss Band Pull Aparts
BWx6x3/blue bandx15x3
BWx5/blue bandx15 - Lateral Raises
15sx10x4 - Lying Tricep Extensions ss Alternate Hammer Curls
65x10x3/30sx10x3 (each hand)
Was supposed to do tempo runs after, but due to time and weather I skipped them. Decided Iām gonna put the overhead press in the max effort rotation, so I switched back to lateral raises for the medial delt exercise.
You can always use submax weight for your ME exercise if you prefer for overhead pressing. Working up to 3x5 or something similar. I bet youād have better results with that since it will be difficult to stress your body enough with one heavy set on a weaker exercise.
Training looks good though, donāt worry too much about the minor details. How did the tryout go?
Thanks Vision.
Hmm yeah I didnāt think about the fact that OHP is such a small exercise. In that case, I may just stick to bench variations, but also stick to isolations (i.e. lateral raises) for my side delts. I prefer working up to max weight. I guess my side delts will probably lag a bit, but thatās not really important for athletic performance, and wonāt make a great impact on my size. Like you said no need to worry about minor details. I just like shoulder isolations better than shoulder presses.
Actually, the tryout is this coming Sunday. Then I got a couple more things early September, then nothing until Fall Ball I think.
Tuesday- Speed & Max Lower
Speed training
Pushup Starts- 10x10yds
Lifting-
Box Jumps- worked up to 45inx1
Trap Bar Deadlifts (low handle)- worked up to 410x3 (PR)
Barbell Split Squats (rear foot elevated)- 2x10 155lbs
Hyperextensions (w/3sec ecc)- 3x12 55lbs
Good session today. Nice PR on trap bar deads. Was supposed to do sled drags but it started raining and the concrete got too slippery, so I did split squats instead. Decided to test my max box jump because I realized that I need to have indicator exercises, in order to track my progress progress. My indicators are going to be: Box Squat, Bench Press, Box Jump, and Max Reps Chinups. These are basically the indicators that Defranco suggested in WS4SB III. Iāll rotate to box squats next week so I can get some numbers on that, and I will also test my max chins next week. Back to today, was supposed to finish with ab work but skipped it. Had pizza and wings tonight, so Iāll count that as one of my cheat meals this week (limiting my self to 1-2 cheat meals a week).
Update on the overhead press thing. Iām gonna stick to shoulders presses for my medial delt movement. Just because I like shoulder isolations better doesnāt mean I should do them.
They both have their place. You can cycle in isolation movements when youāre too banged up.
Nice deadlifting