Upright Row:
80 X 10
80 X 10
80 X 8
Two-Way Shoulders (Front and Lateral Raises):
20’s X 10
20’s X 10
20’s X 10
Running Curls:
15’s X 1 minute
15’s X 1 minute
15’s X 1 minute
Standing Calf Raises:
100 X 10
100 X 10
100 X 10
Leg Extensions:
90 X 10
90 X 10
90 X 10
1 Minute Sit-up Test:
I got 59 again so I need to improve. I’ll try to put more intensity into my working sets of sit-ups.
Hops (Low Hurdles):
2X Both legs
2X Right Leg
2X Left Leg
2X Sideways - I’m liking this. My calves were very tight from the raises so this was a nice finisher.
I played center last year, but I might switch to guard or tackle
Squat:
340 X 5 @ 80 %
340 X 5 @ 80 %
340 X 5 @ 80 %
340 X 0 @ 80 % - I fell backwards in the hole, but I doubt I would have gotten very many reps.
Bench:
195 X 5 @ 80 %
195 X 5 @ 80 % - I taped my right wrist so I had some support and it felt a lot better. I’m not as
195 X 4 @ 80 % disappointed now with my session as I compare it to my last workout. I do need to improve
195 X 2 @ 80 % however.
1 Arm Row:
90 X 5
90 X 5
90 X 5 - This felt so easy that I actually had to call the strength coach over to check if I was swinging too
90 X 5 much. He says no, so I’m moving up.
Dumbbell Curl:
40 X 5
40 X 5
40 X 5 - This is getting pretty easy. I may switch to hammer curls because my right arm won’t twist properly
40 X 5 to really hit the entire bicep.
1 Leg Power Runner Jumps:
55 X 20 Left Leg
55 X 20 Right Leg
Full Sit ups:
50 Reps
Hops (Low Hurdles):
2X Both legs
2X Right Leg
2X Left Leg
2X Sideways - I messed up on the last hop of the sideways set.
I was very disappointed with this session. I’ve really attempted to raise my lifts by 5 pounds every session, and some of them are stalling. The wrist is also only slightly improved. I’m going to keep pushing though, and really test my limits. However, in a silver lining, I did PR on squat with the three sets of 340 x 5. I was going for 4 sets, but you take what you get.
High Pulls:
185 X 5 @ 80%
185 X 5 @ 80%
185 X 5 @ 80%
185 X 5 @ 80% - I stayed with these because my wrist still doesn’t feel too good.
Smith Machine Shoulder Press:
120 X 5
120 X 5
120 X 5
120 X 5
Jammer Rotation:
100 each side X 5
100 each side X 5
100 each side X 5
100 each side X 5
V-Bar Tricep Extension:
85 X 5
85 X 5
85 X 5
85 X 5 - A little tough on the wrists
Power Runner Sprints:
90 X 20 Seconds
90 X 20 Seconds
90 X 20 Seconds
90 X 20 Seconds
Crunches:
100 Reps
4 X 100 M Sprints - Fun. I whupped the others.
The wrist is improving. Hopefully, next week I’ll be back to full speed.
Keep up the good work. You trying to play college ball?
[quote]Therizza wrote:
Keep up the good work. You trying to play college ball?[/quote]
Nope, just trying to contribute to my team. I’m nowhere near the athlete I’d have to be to compete at the next level.
Thanks for the good words.
Squat:
340 X 5 @ 80 %
340 X 5 @ 80 %
340 X 5 @ 80 %
340 X 4 @ 80 % - This was a tough set. My form is breaking down and I’m going to have to correct that.
Bench:
195 X 5 @ 80 %
195 X 5 @ 80 %
195 X 4 @ 80 %
195 X 2 @ 80 % - Exact same results as last session. I am pissed off.
1 Arm Low Row:
95 X 5
95 X 5
95 X 5 - I’m going to drop down to 90’s and really hammer my upper back. I think I’m using a little too much
95 X 5 momentum on these.
Dumbbell Curl:
40 X 5
40 X 5
40 X 5
40 X 5 - My right arm is now slightly weaker than my left. Terrific.
1 Leg Power Runner Jumps:
55 X 20 Left Leg
55 X 20 Right Leg
Full Sit ups:
50 Reps
Hops (Low Hurdles):
2X Both legs
2X Right Leg
2X Left Leg
2X Sideways - It was raining outside and I got clumsy.
I am really pissed off. I have been at the same weight on bench for 1.5 weeks, and the same weight on squat for 1 week. While sleep hasn’t been optimal the past few days, there is really no excuse for my performance in the weight room. Next week we are switching the core lifts to sets of 3. I’m going to back off a little on the intensity and go with 345 for squat and stay with 195 for bench. Hopefully, this active rest will break me off this plateau and I’ll be able to come back more focused. It looks like my goal of 4 x 3 with 405 for squat by the end of the summer is slipping away. However, I am still very much on track for my end of the school year goal of 450+ on squat. I’m going to keep pushing and hammering away for the second half of the summer, and God forbid an injury, during the football season as well.
High Pulls:
190 X 5 @ 80%
190 X 5 @ 80%
190 X 5 @ 80%
190 X 5 @ 80% - I smoked these. I’m ready to get back into cleaning! =)
Smith Machine Shoulder Press:
125 X 5
125 X 5
125 X 5
125 X 5 - Last rep was a grinder, but I gutted it out.
Jammer Rotation:
102.5 each side X 5 - Sort of funny story. I was exhaling hard on each rep, and on one rep, the song
102.5 each side X 5 switched and everyone heard me exhale. I sort of sounded like an elephant. Alright, you
102.5 each side X 5 had to be there. Don’t give me shit.
102.5 each side X 5
V-Bar Tricep Extension:
85 X 5
85 X 5
85 X 5
85 X 5 - I stayed at this weight so I could really be sure I’d mastered it.
Power Runner Sprints:
90 X 20 Seconds
90 X 20 Seconds
90 X 20 Seconds
90 X 20 Seconds
Crunches:
100 Reps
We had 7 on 7 again, so I used that as cardio. I was much better on defense. My hands need to improve.
My wrist is feeling pretty good! I’m excited for next week when I can finally get back into benching without taping my wrist, and cleaning. It’s been too long and I need to show the other receivers what’s up when they walk into my domain =). They’re trying to catch me slipping, but they can’t stop me.
Upright Row:
80 X 10
80 X 10
80 X 10
Two-Way Shoulders (Front and Lateral Raises):
20’s X 10
20’s X 10
20’s X 10
Running Curls:
15’s X 1 minute
15’s X 1 minute
15’s X 1 minute
Standing Calf Raises:
110 X 10
110 X 10
110 X 10
Leg Extensions:
100 X 10
100 X 10
100 X 10
1 Minute Sit-up Test:
I got 58 this time, but I’ll blame it on the strength coach using me as a guinea pig for his new exercise. It’s a dumbbell jump and press on a low box, and it’s being used as a replacement for power press. I like it, and it translates better into vertical jump training and sports movements.
Hops (Low Hurdles):
2X Both legs
2X Right Leg
2X Left Leg
2X Sideways
The strength coach dared me to do a set of 10 of dumbbell jumps on a high box with 30 lb dumbbells. I did them and showed him who’s boss =)
The head coach for football used to play quarterback at Nebraska in the 90’s and he decided to entertain us with stories of his college days after we lifted. I was late on my protein shake, but it was worth it.
Squat:
340 X 3 @ 90 %
340 X 3 @ 90 %
340 X 3 @ 90 %
340 X 3 @ 90 % - My legs were numb, and I didn’t really feel much of the work. I’m getting a mental block when
340 X 3 @ 90 % it comes to squatting
Bench:
195 X 3 @ 90 %
195 X 3 @ 90 %
195 X 3 @ 90 %
195 X 3 @ 90 %
195 X 3 @ 90 % - My wrist felt good. I felt good. The sets felt good. I like this new format.
1 Arm Row:
90 X 5
90 X 5
90 X 5
90 X 5 - I went back down and am glad I did. I feel the exercise a lot better with dumbbells.
Dumbbell Curl:
40 X 5
40 X 5
40 X 5
40 X 5 - My right arm is catching up again.
1 Leg Power Runner Jumps:
60 X 20 Left Leg
60 X 20 Right Leg - I was tired of sitting at the same weight.
Full Sit ups:
50 Reps
Hops (Bags):
2X High knees
2X Lateral
2X Shuffle
2X Forwards and Backwards - I was clumsier than I’ve ever been. I think I’m going to hate these agilities.
I think this backdown workout did what I wanted it to. I went back to proper form, and I left the workout satisfied. My bench is feeling like its going to break of this plateau, and while my knees don’t feel too well, I’m sure my squat is going to improve.
Hang Clean:
185 X 3 @ 90%
185 X 3 @ 90%
185 X 3 @ 90%
185 X 3 @ 90% - I decided to go easy on the weights because it’s my first time back hang cleaning. It felt
185 X 3 @ 90% good and I’m sure I’ll make great progress in the next four weeks.
Dumbbell Jump and Press:
30’s X 5
30’s X 5
30’s X 5 - This is a combination of a box jump and a push press. I like it a lot better than the power press.
30’s X 5 I feel it really well. I kept the weight light because it’s the first time it’s been in my routine.
Jammer Rotation:
105 each side X 5
105 each side X 5
105 each side X 5
105 each side X 5 - I’m going very heavy on this.
Tricep Rope Extension:
85 X 5
85 X 5
85 X 5
85 X 5 - 90 for sure next session.
Power Runner Sprints:
90 X 20 Seconds
90 X 20 Seconds
90 X 20 Seconds
90 X 20 Seconds - This seemed tough today.
Crunches:
100 Reps
10 X 20 M Sprints - These are alright. I like them better than longer distance running.
I did 7 on 7 after practice.
This was a good day. I felt strong. The head coach, a former Division 1 quarterback from the 90’s, got goaded into challenging me for a liftoff at the end of the school year. I love competition, and if this gets him into better shape I’m all for it.
Squat:
345 X 3 @ 90 %
345 X 3 @ 90 %
345 X 3 @ 90 %
345 X 3 @ 90 %
345 X 3 @ 90 % - These all went up pretty quickly. I think I’m getting back into my training groove.
Bench:
200 X 3 @ 90 %
200 X 3 @ 90 %
200 X 3 @ 90 %
200 X 3 @ 90 %
200 X 3 @ 90 % - These felt easy.
1 Arm Row:
90 X 5
90 X 5
90 X 5
90 X 5
Dumbbell Curl:
40 X 5
40 X 5
40 X 5
40 X 5 - 45’s next week.
1 Leg Power Runner Jumps:
60 X 20 Left Leg
60 X 20 Right Leg
Full Sit ups:
50 Reps
Hops (Bags):
2X High knees
2X Lateral
2X Shuffle
2X Forwards and Backwards
The strength coach pushed me into competing at the Cornhusker State Games. I have a pretty good shot. It’s a raw meet, and this will be my first time competing at 181 because I don’t want to cut any weight this close to football season. I’m not sure if I’ll specifically taper my training for the meet, or if I’ll just go out and lift. I’ll make that decision by next week. It’s on July 18th.
Hang Clean:
190 X 3 @ 90%
190 X 3 @ 90%
190 X 3 @ 90%
190 X 3 @ 90%
190 X 3 @ 90% - These felt easy and my form stayed pretty much perfect.
Dumbbell Jump and Press:
35’s X 5
35’s X 5
35’s X 5
35’s X 5 - Unsurprisingly, the exercise gets harder when you move the weight up.
Jammer Rotation:
107.5 each side X 5
107.5 each side X 5
107.5 each side X 5 - My calf cramped badly on the first rep of the first set of my left side. It happened
107.5 each side X 5 again for the last rep. I toughed it out.
Tricep V-Bar Extension:
90 X 5
90 X 5
90 X 5
90 X 5 - I’ll stay at this weight for next session.
Power Runner Sprints:
90 X 20 Seconds
90 X 20 Seconds
90 X 20 Seconds
90 X 20 Seconds
Crunches:
100 Reps
10 X 20 M Sprints - I smoked the others. I got off the line really fast, and I think I’m running in the 4.7 range. My steps seemed more explosive, even though I was running after an hour long practice, with 45 minutes of 7 on 7 after that.
I did 7 on 7 after practice.
Upright Row:
80 X 10
80 X 10
80 X 8
Two-Way Shoulders (Front and Lateral Raises):
20’s X 10
20’s X 10
20’s X 10
Running Curls:
15’s X 1 minute
15’s X 1 minute
15’s X 1 minute
Standing Calf Raises:
120 X 10
120 X 10
120 X 10
Leg Extensions:
130 X 10
130 X 10
130 X 10
1 Minute Sit-up Test:
I got 61 this time, which is a PR.
Hops (Bags):
4X High knees - Just because I like this one =)
2X Lateral
2X Shuffle
2X Forwards and Backwards
Post-workout we discussed Olympic lifters. Our conclusion? They have big butts, and big butts mean big power.
Squat:
350 X 3 @ 90 %
350 X 3 @ 90 %
350 X 3 @ 90 % - I had a good training partner today. He’s about my height, and he’s only a little bit weaker,
350 X 3 @ 90 % so I don’t have to adjust the rack. He graduated from my school three years ago, and came
350 X 3 @ 90 % back to coach.
Bench:
205 X 3 @ 90 %
205 X 3 @ 90 %
205 X 3 @ 90 %
205 X 3 @ 90 %
205 X 3 @ 90 % - Unbelievably easy.
1 Arm Row:
90 X 5
90 X 5
90 X 5
90 X 5
Dumbbell Curl:
40 X 5
40 X 5
40 X 5
40 X 5 - I stayed with the 40’s but I am for sure moving to 45’s next session
1 Leg Power Runner Jumps:
65 X 20 Left Leg
65 X 20 Right Leg
Full Sit ups:
50 Reps
Hops (Bags):
2X High knees
2X Lateral
2X Shuffle
2X Forwards and Backwards - Clumsy, clumsy, clumsy.
Hyperextensions:
1 X 15 BW
Well, it seems I was too late for the entry deadline to enter the Cornhusker State Games. It sucks, but I guess its a blessing. I would have forced myself to cut weight and taper my training, and this would have affected my football training negatively. I will definitely participate in the Games next year, and I’ll make it my debut in the 181 class.
Hang Clean:
195 X 3 @ 90%
195 X 3 @ 90%
195 X 3 @ 90%
195 X 3 @ 90%
195 X 3 @ 90% - Last rep of the last set was difficult, but all was easy otherwise.
Dumbbell Jump and Press:
40’s X 5
40’s X 5
40’s X 5
40’s X 5 - I’ll stay with this next session.
Jammer Rotation:
110 each side X 5
110 each side X 5
110 each side X 5
110 each side X 5 - I’ll stay here next session.
Tricep V-Bar Extension:
90 X 5
90 X 5
90 X 5
90 X 5 - I’ll stay at this weight again.
Power Runner Sprints:
90 X 20 Seconds
90 X 20 Seconds
90 X 20 Seconds
90 X 20 Seconds - I had a major quad cramp after I got off the machine. I had to knead it out for 5 minutes.
Crunches:
100 Reps
10 X 20 M Sprints - I ran with the girls, got my morning flirting in.
No 7-on-7, but I did have a good practice!
Squat:
355 X 3 @ 90 %
355 X 3 @ 90 %
355 X 3 @ 90 %
355 X 3 @ 90 %
355 X 3 @ 90 % - I really thought I was going to fail on the last set, but I pushed them out.
Bench:
210 X 3 @ 90 %
210 X 3 @ 90 %
210 X 3 @ 90 %
210 X 3 @ 90 % - I had a little more trouble on these sets. However, I did have pretty good bar speed for
210 X 3 @ 90 % most of my sets.
1 Arm Row:
90 X 5
90 X 5
90 X 5
90 X 5
Dumbbell Curl:
45’s X 3
40’s X 5
40’s X 5
40’s X 5 - I just wasn’t getting the best range of motion with 45’s so I decided to drop down.
1 Leg Power Runner Jumps:
65 X 20 Left Leg
65 X 20 Right Leg
Full Sit ups:
50 Reps
Hops (Bags):
2X High knees
2X Lateral
2X Shuffle
2X Forwards and Backwards
Hyperextensions:
1 X 15 BW
Great day!
Hang Clean:
200 X 3 @ 90%
200 X 3 @ 90%
200 X 3 @ 90%
200 X 3 @ 90%
200 X 3 @ 90% - Last set was a little tough.
Dumbbell Jump and Press:
40’s X 5
40’s X 5
40’s X 5
40’s X 5 - I’ll stay with this again. Something felt off when I was jumping.
Jammer Rotation:
110 each side X 5
110 each side X 5
110 each side X 5
110 each side X 5 - I’ll move this up.
Tricep V-Bar Extension:
90 X 5
90 X 5
90 X 5
90 X 5 - I’ll stay at this weight again.
Power Runner Sprints:
90 X 20 Seconds
90 X 20 Seconds
90 X 20 Seconds
90 X 20 Seconds
Crunches:
100 Reps
10 X 20 M Sprints - Good partner, I did alright. We split the races.
I had a terrible 7-on-7 and practice. My upper back was cramping up a little bit on the left side, so this affected my football and lifting.
Upright Row:
80 X 10
80 X 10
80 X 9
80 X 7
Two-Way Shoulders (Front and Lateral Raises):
20’s X 10
20’s X 10
20’s X 10
Running Curls:
15’s X 1 minute
15’s X 1 minute
15’s X 1 minute
Standing Calf Raises:
130 X 10
130 X 10
130 X 10
Leg Extensions:
130 X 10
130 X 10
130 X 10
1 Minute Sit-up Test:
I got 61 again.
Hops (Bags):
4X High knees - Just because I like this one =)
2X Lateral
2X Shuffle
2X Forwards and Backwards
Squat:
360 X 3 @ 90 %
360 X 3 @ 90 %
360 X 3 @ 90 %
360 X 3 @ 90 %
360 X 3 @ 90 % - Tough last set, but I got them.
Bench:
215 X 3 @ 90 %
215 X 3 @ 90 %
215 X 3 @ 90 %
215 X 3 @ 90 %
215 X 3 @ 90 % - The bar is really flying off my chest.
1 Arm Row:
90 X 5
90 X 5
90 X 5
90 X 5 - I’m going to have to tape 2.5 lbs weights on to this or something, so I can transition to 95’s.
Dumbbell Curl:
40’s X 3
40’s X 5
40’s X 5
40’s X 5 - Way too easy.
1 Leg Power Runner Jumps:
65 X 20 Left Leg
65 X 20 Right Leg
Full Sit ups:
50 Reps
Ladder Drills (Each 2X):
Run (1 Foot each square) - Down and Back
Run (2 Feet each square) - Down and Back
In and Out - Down and Back
Lateral Shuffle - Down and Back
Left Foot Hop - Down and Back
Right Foot Hop - Down and Back
Tough day, but great PR’s.