Journey to a State Title

Training Training Logs
81

Bench:
185 X 5 @ 80%
185 X 5 @ 80%
185 X 5 @ 80% - Easy. I just changed the reps rotation. The elbow flare is gone.

Hang Clean:
190 X 5 @ 80%
190 X 5 @ 80%
190 X 5 @ 80% - Fairly hard.

Functional Power Press:
70’s X 5
70’s X 5
70’s X 5 - Fun, fun, fun.

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

Incline Dumbbell Bench:
55’s X 8
55’s X 8
55’s X 8 - Ease.

Dips:
BW X 8
BW X 7
BW X 6

Skullcrushers:
45 X 8
45 X 8
45 X 8

50 Full Sit-ups - DNC

82

Squat:
320 X 5 @ 80%
320 X 5 @ 80%
320 X 5 @ 80% - Felt good.

Lunges:
40’s X 5
40’s X 5
40’s X 5

Step-ups:
30’s X 5
30’s X 5
30’s X 5

Pull-ups:
BW X 10
BW X 5
BW X 5

1 Arm Row:
80 X 10
65 X 10
65 X 10
65 X 10

Barbell Curl:
45 X 10
45 X 10
45 X 10

Dumbbell Curl:
30’s X 10
30’s X 10
30’s X 10

100 Crunches - DNC

83

Bench:
195 X 3 @ 85%
195 X 3 @ 85%
195 X 3 @ 85% - Easy. However, my right shoulder is bothering me again.

Functional Power Press:
80’s X 5
80’s X 5
80’s X 5 - Fun, fun, fun.

Dumbbell Jump and Press:
35’s X 5
35’s X 5
35’s X 5 - Messed up my jumps a few times.

Incline Dumbbell Bench:
60’s X 5
60’s X 5
60’s X 5 - Too easy.

Dips:
BW X 10
BW X 10
BW X 10

Skullcrushers:
50 X 5
50 X 5
50 X 5

50 Full Sit-ups - DNC

I removed hang clean from this day because my legs are shot from squat, and I can’t make any progression.

84

Squat:
330 X 3 @ 85%
330 X 3 @ 85%
330 X 3 @ 85% - Easier than the sets of 5.

Lunges:
55’s X 3
55’s X 3
55’s X 3 - Knees and big toe were killing me.

Step-ups:
40’s X 3
40’s X 3
40’s X 3

Pull-ups:
BW X 10
BW X 5
BW X 5

1 Arm Row:
65 X 10
65 X 10
65 X 10 - These feel great

Barbell Curl:
50 X 10
50 X 10
50 X 10

Dumbbell Curl:
35’s X 10
35’s X 10
35’s X 10

100 Crunches - DNC

85

Bench:
190 X 5 @ 80%
190 X 5 @ 80%
190 X 5 @ 80% - Easy. The reps are feeling very smooth.

Incline Dumbbell Bench:
60’s X 8
60’s X 8
60’s X 6 - My right pec was twinging, but I really didn’t have anymore left.

Dips:
BW X 6
BW X 8
BW X 8

Skullcrushers:
55 X 8
55 X 8
55 X 4

50 Full Sit-ups - DNC

I did not do any of the explosive lifts, as I am only lifting three times this week. I will be doing them on Thursday.

86

Hang Clean:
190 X 5 @ 80%
190 X 5 @ 80%
190 X 5 @ 80% - Pretty easy. I’m developing a kind of complex before starting my set though.

Functional Power Press:
90’s X 5
90’s X 5
90’s X 5 - Smooth.

Dumbbell Jump and Press:
35’s X 5
35’s X 5
35’s X 5 - I’m so nervous before jumping. I need to fix that.

50 Full Sit-ups - DNC

I moved this day up, because my legs would have been too fatigued to hang clean the day after squat.

87

Squat:
325 X 5 @ 80%
325 X 5 @ 80% - These were actually hard. I think the double conditioning we did at practice yesterday didn’t
325 X 5 @ 80% help

Lunges:
45’s X 5
45’s X 5
45’s X 5

Step-ups:
35’s X 5
35’s X 5
35’s X 5

Pull-ups:
BW X 10
BW X 6
BW X 5

1 Arm Row:
65 X 10
65 X 10
65 X 10 - Very tough. A lot of cheating around reps 8 and up.

Barbell Curl:
45 X 10
45 X 10
45 X 10

Dumbbell Curl:
35’s X 10
35’s X 10
35’s X 10

100 Crunches - DNC

Game day tomorrow. We’re 6-0 and we’re going into district play now.

88

Nice training log…I wish my team was 6-0, sadly we’re 1-4…

89

Bench:
195 X 5 @ 80%
195 X 5 @ 80%
195 X 5 @ 80% - The last set was tough. But I got it.

Hang Clean:
190 X 5 @ 80%
190 X 5 @ 80% - DNC
190 X 5 @ 80% - DNC - I don’t know. I just quit. I don’t feel good doing these at all.

Functional Power Press:
100’s X 5
100’s X 3
90’s X 5 - I dropped the weight because my form was too sloppy.

Dumbbell Jump and Press:
35’s X 5
35’s X 5
35’s X 5 - Easy. This will move up.

Incline Dumbbell Bench:
65’s X 8
65’s X 8
65’s X 6 - I lowered the incline of the bench to about 40 degrees. I like this.

Dips:
BW X 8
BW X 5
BW X 5

Skullcrushers:
45 X 8
45 X 8
45 X 8

50 Full Sit-ups - DNC

90

[quote]WSIC wrote:
Nice training log…I wish my team was 6-0, sadly we’re 1-4…[/quote]

Thanks man. 7-0 now. But you’re just going to have to work on it in the offseason and come back better.

91

Squat:
330 X 5 @ 80%
330 X 5 @ 80%
330 X 5 @ 80% - Easier than last week. My lower back didn’t hurt as much.

Lunges:
45’s X 5
45’s X 5
45’s X 5 - That big toe problem is flaring up.

Step-ups:
45’s X 5
45’s X 5
45’s X 5

Pull-ups:
BW X 10
BW X 6
BW X 5

1 Arm Row:
65 X 10
65 X 10
65 X 10 - Very tough. A lot of cheating around reps 8 and up.

Barbell Curl:
45 X 10
45 X 10
45 X 10

Dumbbell Curl:
35’s X 10
35’s X 10
35’s X 10

100 Crunches - DNC

92

Bench:
200 X 3 @ 85%
200 X 3 @ 85%
200 X 3 @ 85% - Easy.

Functional Power Press:
90’s X 5
90’s X 5
90’s X 5 - I was a little off-balance.

Dumbbell Jump and Press:
40’s X 5
40’s X 5
40’s X 5 - Rough on the knees with this much weight.

Incline Dumbbell Bench:
70’s X 5
70’s X 5
70’s X 5 - Low incline.

Dips:
BW X 10
BW X 10
BW X 10

Skullcrushers:
55 X 5
55 X 5
55 X 5

50 Full Sit-ups - DNC

93

Squat:
335 X 3 @ 85%
335 X 3 @ 85%
335 X 3 @ 85% - Decent.

Lunges:
55’s X 5
55’s X 5
55’s X 5 - I misread the rep number.

Step-ups:
55’s X 3
55’s X 3
55’s X 3 - The back of my left knee started seizing up.

Pull-ups:
BW X 10
BW X 6
BW X 5

1 Arm Row:
65 X 10
65 X 10
65 X 10 - So much cheating.

Barbell Curl:
45 X 10
45 X 10
45 X 10 - I’ll move this up.

Dumbbell Curl:
35’s X 10
35’s X 10
35’s X 10 - I’ll move this up.

100 Crunches - DNC

My knees were shot at practice today.

94

Bench:
200 X 4 @ 80%
200 X 3 @ 80%
200 X 3 @ 80% - I don’t know. It felt heavy going up, but not coming down. It was homecoming this weekend.

Functional Power Press:
90’s X 5
90’s X 5
90’s X 5 - My shoulders are starting to hurt. I’m pressing too often.

Dumbbell Jump and Press:
40’s X 5
40’s X 5
40’s X 5 - Good.

Incline Dumbbell Bench:
65’s X 8
65’s X 8
65’s X 7 - My right shoulder was twinging.

Dips:
BW X 10
BW X 5
BW X 5

Skullcrushers:
45 X 8
45 X 8
45 X 8

50 Full Sit-ups - DNC

I took hang clean out completely.

95

Squat:
335 X 5 @ 80%
335 X 5 @ 80%
335 X 5 @ 80% - Real tough. I was dying on the last rep of the last two sets.

Lunges:
60’s X 5
60’s X 5
60’s X 5 - The left index toe is being an ass.

Step-ups:
60’s X 5
60’s X 5
60’s X 5

Pull-ups:
BW X 10
BW X 7
BW X 5

1 Arm Row:
65 X 10
65 X 10
65 X 10 - DNC

Barbell Curl:
45 X 10
45 X 10
45 X 10

Dumbbell Curl:
35’s X 10
35’s X 10 - DNC
35’s X 10 - DNC

100 Crunches - DNC

I had to cut my workout short because of time constraints.

96

Bench:
200 X 3 @ 85%
200 X 3 @ 85%
200 X 3 @ 85%

Functional Power Press:
90’s X 5
90’s X 5
90’s X 5

Dumbbell Jump and Press:
40’s X 5
40’s X 5
40’s X 5 - Rough on the knees with this much weight.

Incline Dumbbell Bench:
70’s X 5
70’s X 5
70’s X 5 - Higher incline.

Dips:
BW X 10
BW X 10
BW X 6

Skullcrushers:
55 X 5
55 X 5
55 X 5

50 Full Sit-ups - DNC

97

Squat:
340 X 3 @ 85%
340 X 3 @ 85%
340 X 3 @ 85% - Easy.

Lunges:
65’s X 3
65’s X 3
65’s X 3 - This definitely builds my grip strength.

Step-ups:
65’s X 3
65’s X 3
65’s X 3 - This felt pretty easy.

Pull-ups:
BW X 10
BW X 7
BW X 5

1 Arm Row:
65 X 10
65 X 10 - Not much cheating. I think it felt easier because of the rest I got from it earlier this week. I’ll
65 X 10 move this up.

Barbell Curl:
45 X 10
45 X 10
45 X 10 - I really need to move this up.

Dumbbell Curl:
35’s X 10
35’s X 10
35’s X 10 - Definitely going up.

100 Crunches - DNC

Overall, a great workout. I left this one happy.

98

Bench:
205 X 3
205 X 3
205 X 3 - Felt pretty easy.

Functional Power Press:
90’s X 3
90’s X 3
90’s X 3 - These hurt. I’ve got a bone bruise on my elbow, so they didn’t feel good at all.

Dumbbell Jump and Press:
40’s X 3
40’s X 3
40’s X 3 - These were murder on my elbow in the catch position.

Incline Dumbbell Bench:
70’s X 8
70’s X 6
70’s X 5 - I guess this was decent progression, looking at the log.

Dips:
BW X 10
BW X 10
BW X 6

Skullcrushers:
55 X 8
55 X 8
55 X 8

50 Full Situps - DNC

My football team is undefeated in the regular season! 9-0 baby!

99

Squat:
345 X 3
345 X 3
345 X 3 - Easy.

Lunges:
70’s X 3
70’s X 3
70’s X 3 - I almost fell to the side on the first rep of the last set.

Step-ups:
70’s X 3
70’s X 3
70’s X 3

Pull-ups:
BW X 10
BW X 7
BW X 5

1 Arm Row:
65 X 8
65 X 8
65 X 8 - Actually pretty clean. This eliminated my upper back tightness.

Barbell Curl:
45 X 8
45 X 8
45 X 8

Dumbbell Curl:
40’s X 10
40’s X 10
40’s X 10 - Definitely going up.

100 Crunches - DNC

100

My grandfather died this morning, and I got the news at 3:18 AM when my mother’s screaming woke me up. Out of respect to his memory, I’m not going to lift today.