Journey to a State Title

Training Training Logs
41

Hang Clean:
205 X 3 @ 90%
205 X 3 @ 90%
205 X 3 @ 90%
205 X 3 @ 90%
205 X 3 @ 90% - I was missing my first rep on my first three sets, and my form wasn’t as clean as I like.

Dumbbell Jump and Press:
40’s X 5
40’s X 5
40’s X 5
40’s X 5 - My form was off for my first set, but I’ll still stay.

Jammer Rotation:
112.5 each side X 5
112.5 each side X 5
112.5 each side X 5
112.5 each side X 5

Tricep V-Bar Extension:
90 X 5
90 X 5
90 X 5
90 X 5 - I’ll move up.

Power Runner Sprints:
90 X 20 Seconds
90 X 20 Seconds
90 X 20 Seconds
90 X 20 Seconds

Crunches:
100 Reps

5 X 100 M Sprints - I did pretty good.

No 7-on-7 and a mediocre practice.

42

Squat:
365 X 3 @ 90 % - This was terrible. I came in and warmed up and felt pretty good. On my first set, I felt a
365 X 2 @ 90 % slight tug in my groin but the weight moved easily. My second set, I quit on the last rep
365 X 1 @ 90 % and crashed. By my third set, I was scared of the weight and I only attempted one rep. The
225 X 15 last set of 225 was completely pointless

Bench:
220 X 3 @ 90 % - This was also disappointing compared to my great bench day earlier. My first set, my right
220 X 2 @ 90 % shoulder popped a little, but nothing out of the ordinary. I barely got the last rep. My
220 X 1 @ 90 % second set, I failed the last rep terribly. By my third set, I was again scared of the weight
135 X 15 and I only attempted one. I then did a set of 135.

1 Arm Row:
90 X 5
90 X 5
90 X 5
90 X 5 - I stayed with 90’s. I was very demoralized after the core lifts.

Dumbbell Curl:
45’s X 3
45’s X 5
45’s X 5
45’s X 5 - Woohoo! Curls PR! Wait, curls don’t mean shit. Damn.

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

This was my worst day of lifting in a very long time. Compared to my work earlier this week, where my bench was easy and my squat was a manageable difficult, I have really hit the wall. I’m going to eat a lot and try to put on some more weight. I hope to have better news tomorrow.

43

Good work so far man, gotta keep pushing!

44

[quote]Therizza wrote:
Good work so far man, gotta keep pushing![/quote]

Thanks, and I’ve got much better news today!

45

Hang Clean:
210 X 3 @ 90%
210 X 3 @ 90%
210 X 3 @ 90%
210 X 3 @ 90%
210 X 3 @ 90% - I kept letting the weight get away from me on my first reps, but I still got every rep needed.

Dumbbell Jump and Press:
40’s X 5
40’s X 5
40’s X 5
40’s X 5 - We’re moving on up, to the Beast Side.

Jammer Rotation:
112.5 each side X 5
112.5 each side X 5
112.5 each side X 5
112.5 each side X 5 - I may move this up next week, but I’m not sure

Tricep V-Bar Extension:
90 X 5
90 X 5
90 X 5
90 X 5 - This will move up.

Power Runner Sprints:
90 X 20 Seconds
90 X 20 Seconds
90 X 20 Seconds
90 X 20 Seconds

Crunches:
100 Reps

6 X 100 M Sprints - One of the freshmen “challenged” me, so I had to run an extra.

I ran an extra mile because my ride wanted to go running. It started pouring and I promptly got soaked.

46

Upright Row:
80 X 10
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:
130 X 10
130 X 10
130 X 10

Leg Extensions:
110 X 10
110 X 10
110 X 10

1 Minute Sit-up Test:
I only got 59, but I didn’t go very hard.

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

47

Squat:
360 X 3 @ 90 % - I added another warmup set with 315, and I didn’t feel the groin pull. My first two sets came
360 X 3 @ 90 % easy, but on the first rep of the third set I fell backwards in the hole. I reset the weight
360 X 3 @ 90 % and hit my third set. On the fourth set, I crashed on the last rep. According to the coach, I’m
360 X 2 @ 90 % squatting too low. I gave up on a fifth set.
225 X 10

Bench:
205 X 3 @ 90 % - I dropped the weight because I was having cold sweats after squat. The weight came easy.
205 X 3 @ 90 %
205 X 3 @ 90 %
205 X 3 @ 90 %
205 X 3 @ 90 %

1 Arm Row:
90 X 5
90 X 5
90 X 5
90 X 5 - I have to move this up.

Dumbbell Curl:
45’s X 3
45’s X 5
45’s X 5
45’s X 5 - 50’s next.

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

This was another terrible day. I think I’m learning this summer that I don’t work well with high numbers of sets. I progress a lot better using 3 sets or 4 set variations. I think this will be my last squat workout for the summer, as camp starts next week.

48

Hang Clean:
215 X 3 @ 90%
215 X 3 @ 90%
215 X 3 @ 90%
215 X 2 @ 90% - I strained my hamstring, so my pulls weren’t firing properly. It should be better next time.

Dumbbell Jump and Press:
40’s X 5
40’s X 5
40’s X 5
40’s X 5 - I didn’t move this up, as I was exhausted.

Jammer Rotation:
90 each side X 5
90 each side X 5
90 each side X 5
90 each side X 5 - I kept this light.

Tricep V-Bar Extension:
90 X 5
90 X 5
90 X 5
90 X 5 - I was exhausted.

4 X 100 M Sprints - I strained my hamstring on the last one, so I didn’t do the final sprint.

I did my running before lifting. Unfortunately, I didn’t warm up enough, and I was running in the afternoon heat, so the cramps hit hard. This affected the rest of my lifting.

49

Squat:
135 X 10
185 X 10
225 X 10 - I couldn’t stay away from squatting, so I just went very light. It felt good. This was my first
275 X 10 time squatting beltless in months, aside from warmups.

Bench:
210 X 3 @ 90 %
210 X 3 @ 90 %
210 X 3 @ 90 %
210 X 3 @ 90 %
210 X 3 @ 90 % - These all went up easily. I guess my problems with 220 were a fluke.

1 Arm Row:
90 X 8
90 X 5
90 X 5
90 X 5 - I’m just going to do a ton of reps in the future.

Hammer Curl:
50’s X 3
50’s X 5
50’s X 5
50’s X 5

1 Leg Power Runner Jumps:
70 X 20 Left Leg
70 X 20 Right Leg

Hyperextensions:
15 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 - I was doing these for about a half, just going OCD because I would mess up.

50

Hang Clean:
215 X 3 @ 90%
215 X 3 @ 90%
215 X 3 @ 90%
215 X 3 @ 90%
215 X 3 @ 90%

Dumbbell Jump and Press:
40’s X 5
40’s X 5
40’s X 5
40’s X 5

Jammer Rotation:
115 each side X 5
115 each side X 5
115 each side X 5
115 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

No sprints, my hamstrings are a little tweaked.

Fairly average practice, but I PR’d on hang clean.

51

Football camp has now started. I’ve strained my right hamstring, which is giving me a little trouble on routes and coverage. I won’t be lifting this week, but I’ll lift again next week, and then I won’t lift for two-a-days. It’s not that I don’t want to, I just won’t have a ride to and from the weightroom, so it cannot happen.

Analyzing my performance in the weightroom this summer:
I work best using 3 or 4 sets per exercise.
I work well in the 3 rep range for bench, and the 5 rep range for squat and hang clean.
I need to work my flexibility so that I stop pelvic tucking on squat.
If I increase the volume on my less-worked muscles, like my calves, I make gains quickly. I gained .75 to 1 inch on my calves by just adding in calf work.
I need to work on my balance, as I had trouble on exercises like dumbbell jump and press.

52

I decided to do a little GVT because this is my week off before two-a-days starts. I’ll probably do bodyweight exercises after the second practices next week.

Bench Press:
10 X 135
10 X 135
10 X 135
8 X 135
5 X 135
5 X 135
5 X 135
5 X 135
4 X 135
4 X 135

1 Arm Row:
50’s X 10
50’s X 10
50’s X 10
50’s X 10
50’s X 10

I don’t really like GVT. To be honest, I’m not working as hard as I’d like because I’m not in my optimal training facilities. I’m going to push through this week and hope that the weightroom reopens by the time school starts.

53

wow man way to make some strength progress. Looks great!

54

My internet went on the fritz yesterday so I couldn’t post my workout. Anyways, I went down to Big Iron Gym with one of my friends who trains there, and Rick kindly let me train for free. It was very embarrassing as I was doing GVT while everyone else was doing heavy deadlifts, so the differences in poundage were vast. Also, Rick likes to call me Sidney. Like a woman. It’s all good though, it’s a great environment.

Squat:
225 X 10
225 X 10
225 X 10
225 X 10
225 X 5 - I pretty much pussed out. I didn’t want to squat 225 anymore in front of those guys. I had more in
225 X 10 me.

Standing Calf Raise:
200 X 15
200 X 15
200 X 15 - No, I didn’t get massively stronger. I just used a machine with great leverages.

Decline Situps:
45 X 15
45 X 15
45 X 15 - Later, I saw one of the Manley’s use 200 for 5 so I felt terrible.

Things I saw: Frankl uses Dark Rage…Cartinian has a turtle shell belly…It is going to be VERY intimidating when I lift there next summer. Oh, also, Rick agreed to let me train with the guys while lifting raw. However, he was convinced I would want gear after a week. We shall see.

55

Last workout with weights for a while, and thankfully the last GVT workout as well.

Dumbbell Shoulder Press:
30’s X 10
30’s X 10
30’s X 10
30’s X 10
30’s X 10
30’s X 10
30’s X 10
30’s X 10
30’s X 10
30’s X 10 - I went way too light.

Barbell Curl:
55 X 15
55 X 15
55 X 15 - I cheated the last three reps on the 2nd and 3rd sets.

Skullcrushers:
45 X 15
45 X 15
45 X 15

My thoughts on GVT: Even though it’s only been a week, this training system doesn’t agree with me. It aggravates my shoulders and doesn’t suit my training goals. I’m giving it up happily.

Also, I ran everyday this week. Some of the other seniors wanted to keep in shape as well, and we ran in the mornings. It went like this:

Monday - 2 gassers
Tuesday - 3 gassers
Wednesday - 4 gassers
Thursday - 5 gassers
Friday - 5 gassers

I only have to run 4 gassers at two a days because I made the required lifting days. I don’t feel as fit cardio-wise as I did last year, but I’m coming in a lot bigger and stronger. I won’t post my bodyweight workouts, but I’ll be doing 100 pushups and situps nightly.

56

I’m back! Lifting has started up again since the weightroom reopened, and today was my first time in 3 weeks! It felt GOOD! The weightroom is terrific now, it looks collegiate. It’s a little shiny for my taste, but the racks are great, and there’s more space, newer and heavier dumbbells, etc.

We now have:
4 Squat/Clean/Bench Racks
2 Glute-ham raises
4 functional trainers
2 sets of dumbbells ranging from 5 to 100 in 5 lb increments
More bumper plates
More cardio equipment
3 LCD TV’s for the cardio section

I’ll try to take pictures and post them sometime soon.

Anyways, we’re starting our preparation period, which is 3 days a week of high volume lifting.

Day 1:

Squat:
225 X 10
225 X 10
225 X 10 - These were fairly easy. I’ll move up 10-20 lbs next week.

Lunges:
40’s X 10
40’s X 10 - These were rough. I was going back and forth across the weightroom. I’ve also sprained my big toe
40’s X 10 on my left foot so that was messing with me when I pushed off.

Step-ups (Low box):
30’s X 10
30’s X 10
30’s X 10 - Easy, but my ass was sore after these.

Pull-ups:
7, 4, 3 - Very disappointing. I was doing sets of 12 in my hey-day. These were wide grip.

Upright Row:
75 X 10
75 X 8
75 X 6

Barbell Curl:
3 X 10 - DNC

Dumbbell Curl:
3 X 10 - DNC

50 Full Sit-ups - DNC

I only had about 45 minutes to lift in the morning. I started at 6:50 and finished at 7:40. School starts at 7:50. I miss the days when I had my arm casted so I could only do core lifts. The lifts towards the end of the workout are of the least importance, so they’re probably going to be neglected. I was satisfied with the workout, aside from the weights, and the high volume is definitely going to get me back into the routine of lifting.

57

Day 2:

Bench Press:
155 X 10
155 X 10
155 X 8 - I only got 8 on this last set. I was ashamed. My strength on bench has definitely suffered.

Functional Bench Press:
50’s X 10
50’s X 10 - This is the new cable machine with multi-angles. It’s tough to stabilize, but the weights were
50’s X 10 still easy.

Shoulder Press:
30’s X 10
30’s X 10
30’s X 10 - Easy. I definitely went too light.

Lateral Raise:
15’s X 10
15’s X 10
15’s X 10 - I kept it light because my shoulders are very sore from hitting. It was still easy.

Skull Crushers:
45 X 10
45 X 10
45 X 10

Tricep Pushdowns:
80 X 10
80 X 10
80 X 10

50 Full Sit-ups - DNC

I was not satisfied with the session because I only got 8 reps with 155, a weight which I was throwing around this summer. I’ll see how tomorrow goes.

58

Pictures of the new weightroom. I didn’t take these, the strength coach did. He just emailed them to me.

59

Dumbbells

60

Functional Trainers