Cardio
Scenic
Venice Beach
Scenic
The heavy stuff.
Olympic Lifts
Day 3:
Hang Clean:
155 X 5
155 X 5
155 X 5 - Easy. There are no strength losses for this one. I’m moving up 20 lbs next week.
Functional Power Jumps:
40’s X 5
40’s X 5
40’s X 5 - I was getting about a foot and a half off the ground on each jump. I may move this up.
Functional Power Press:
40’s X 5
60’s X 5
70’s X 5 - Easy. This will probably move up.
Vertical Jump Test:
5 Jumps: Best - 29.0
5 Jumps: Best - 29.8
5 Jumps: Best - 29.1
Functional Rotation:
80’s X 5
80’s X 5
80’s X 5 - The motion is awkward, but I was fairly explosive.
50 Full Sit-ups
I enjoyed this session. It was fairly short, about 35 minutes, and I should be able to complete it before school. The functional trainers are great for power jumps and presses, but the movement for rotations isn’t very pleasant. My vertical jumps were below average for me. I tested about 2.5 inches below my average. I’ll attribute it to the soreness from squatting early that week, along with the hard practice the day before and the lifting day of. However, I do expect significant improvements next week, otherwise I’ll have to conclude that my vertical jump has decreased.
Mate that is a good looking gym. I wish I had those facilities. Keep it up!!
[quote]sherro wrote:
Mate that is a good looking gym. I wish I had those facilities. Keep it up!![/quote]
Thanks for checking out the log. Will do man!
Squat:
255 X 8
255 X 8
255 X 8 - These were very easy. Probably could have done sets of 14 with them. Next week is sets of 6.
Lunges:
45’s X 8
45’s X 8
45’s X 8 - That left big toe is giving me a lot of trouble. I hyper-extended it yesterday and today.
Step-ups (Low box):
30’s X 8
30’s X 8
30’s X 8 - I’m an idiot. I picked up the wrong weight.
Pull-ups:
6, 4, 4 - Pretty lame.
Upright Row:
75 X 8
75 X 8
75 X 7
Barbell Curl:
55 X 8
55 X 8
55 X 8 - Wow. This went down a lot.
50 Full Sit-ups - DNC
My strength on squat still feels very good. I’m doing my reps beltless. However, I feel weak on my auxiliary lifts. Hopefully this will fix itself through the season.
Bench Press:
160 X 8
160 X 8
160 X 8 - I barely got the last rep. I am pretty weak on this lift.
Functional Bench Press:
50’s X 8
50’s X 8
50’s X 8 - I should’ve moved up.
Shoulder Press:
35’s X 8
35’s X 8
35’s X 8 - Easy. I went too light again.
Lateral Raise:
20’s X 8
20’s X 8
20’s X 8 - I kept it light because my shoulders are very sore from hitting. It was still easy.
Skull Crushers:
50 X 8
50 X 8
50 X 8
Tricep Pushdowns:
90 X 8
90 X 8
90 X 8 - Too light again.
50 Full Sit-ups - DNC
This session frightened me a little because of how weak I was. I guess I can only get better from here.
Hang Clean:
170 X 5
170 X 5
170 X 5 - Easy. I’ll go back to 185 next week.
Functional Power Jumps:
50’s X 5
50’s X 5
50’s X 5 - I may go back down to 40’s, depending on how I feel.
Functional Power Press:
80’s X 5
80’s X 5
80’s X 5 - Easy.
Vertical Jump Test:
5 Jumps: Best - 28.5
5 Jumps: Best - 28.5 - I’m not sure what to say about this. I could blame it on the added weights, but I just
5 Jumps: Best - 28.5 think my vertical has gone down.
Functional Rotation:
90’s X 5
60’s X 5
60’s X 5 - I was basically just doing twists with a press with 90’s, so I’m going to work up.
50 Full Sit-ups - DNC
Game Day tomorrow. Looking to make 2-0 into 3-0.
Squat:
275 X 6
275 X 6
275 X 6 - Very easy. I did these beltless.
Hang Clean:
175 X 6
175 X 6
175 X 6 - Very easy. I will move this up 10 lbs next week.
Glute/Ham Raise:
BW X 6
BW X 6
BW X 6 - Terrific exercise. I’m doing about 3/5 of the motion, but I’m steadily improving.
Pull-ups:
BW X 7
BW X 4
BW X 4 - Sad.
Functional Low Row:
120 X 6
140 X 6
150 X 6 - I feel it in my back more, but I went too light.
Bicep Curls:
35’s X 6
35’s X 6
35’s X 6
50 Full Sit-ups - DNC
Different workout. Fairly easy. I’ll be boosting the poundages a lot, while going beltless for a while longer. I’m enjoying the beltless feeling.
Bench:
165 X 6
165 X 6
165 X 6 - Goddamnit, these are some shitty numbers. Well, at least I’m progressing.
Incline Bench Flyes:
25 X 6
25 X 6
25 X 6 - Went light again.
Shoulder Press:
40’s X 6
40’s X 6
40’s X 6
Lateral Raise:
20’s X 6
20’s X 6
20’s X 6
Dips:
BW X 13
BW X 10
BW X 8
Skullcrushers:
45 X 6
45 X 6
45 X 6
50 Full Sit-ups - DNC
Squat:
295 X 6
295 X 6
295 X 6 - Average difficulty. I strained a little on the last set.
Hang Clean:
185 X 6
185 X 6
185 X 6 - It’s going to move up.
Glute/Ham Raise:
BW X 6
BW X 6
BW X 6 - Increased the motion. I’m now only about 40% from parallel.
Pull-ups:
BW X 7
BW X 4
BW X 4 - Suck.
Functional Low Row:
150 X 6
150 X 6
150 X 6 - I’ve hurt my shoulder from football, and hopefully this will help with stability.
Bicep Curls:
40’s X 6
40’s X 6
40’s X 6
50 Full Sit-ups - DNC
My knees were killing me after this, but it’s all good.
Bench:
170 X 6
170 X 6
170 X 6 - Well, the good thing is the gains are coming easy. The bad thing is, I’m still very weak.
Incline Bench Flyes:
30 X 6
30 X 6
30 X 6 - My right shoulder was popping a bit on these.
Shoulder Press:
45’s X 6
45’s X 6
45’s X 6 - Easy
Lateral Raise:
20’s X 6
20’s X 6
20’s X 6
Dips:
BW X 13
BW X 9
BW X 9
Skullcrushers:
50 X 6
50 X 6
50 X 6
50 Full Sit-ups - DNC
Squat:
305 X 6
305 X 6
305 X 6 - Average difficulty. I was straining on the last two reps of each set.
Hang Clean:
190 X 6
190 X 6
190 X 5 - The last rep didn’t happen because of fatigue. It’ll come up later this week.
Glute/Ham Raise:
BW X 6
BW X 6
BW X 6 - Increased the range of motion! Almost there.
Pull-ups:
BW X 7
BW X 3
BW X 3
Functional Low Row:
160 X 6
160 X 6
160 X 6 - Great pump in my lats.
Bicep Curls:
40’s X 6
40’s X 6
40’s X 6
50 Full Sit-ups - DNC
The knees are still hurting, but that’s fine. I can’t wait until I get back into heavy squatting.
Bench:
175 X 6
175 X 6
175 X 6 - Easy, but still weak.
Incline Bench Flyes:
30 X 6
30 X 6
30 X 6 - I think I may drop the weight on these.
Shoulder Press:
50’s X 6
50’s X 6
50’s X 6 - Easy.
Lateral Raise:
20’s X 6
20’s X 6
20’s X 6
Dips:
BW X 11
BW X 7
BW X 8 - I’m done worrying about the peripherals.
Skullcrushers:
50 X 6
50 X 6
50 X 6
50 Full Sit-ups - DNC
Squat:
315 X 6
315 X 6
315 X 6 - Pretty tough. I’ll only move up 5 next week.
Hang Clean:
190 X 6
190 X 5
190 X 0 - I just didn’t have anything for the last set.
Glute/Ham Raise:
BW X 6
BW X 6
BW X 6 - Increased the range of motion again! So close.
Pull-ups:
BW X 7
BW X 3
BW X 3
Functional Low Row:
160 X 6
160 X 6
160 X 6 - Great pump in my lats.
Bicep Curls:
40’s X 6
40’s X 6
40’s X 6 - I supersetted these with the Low Rows because I was running out of time.
50 Full Sit-ups - DNC
I am still squatting beltless, and it’s become clear that my low back is a weak link. That section of my body is the most sore area on me now. Also, I’m using a 3 minute rest period between sets of squat, 2 minutes between sets of hang clean and 1 minute between auxiliary sets.
Bench:
180 X 6
180 X 6
180 X 6 - Easy, but I’m flaring my elbows a little too much.
Incline Bench Flyes:
25’s X 6
25’s X 6
25’s X 6 - Right shoulder was bothering me on these.
Shoulder Press:
55’s X 6
55’s X 6
55’s X 4 - I got out of my groove on the last set.
Lateral Raise:
25’s X 6
25’s X 6
25’s X 6
Dips:
BW X 10
BW X 9
BW X 8
Skullcrushers:
55 X 6
55 X 6
55 X 5
50 Full Sit-ups - DNC