I pitch and play first base (lefty). Thanks for the encouragment.
Workout #71:
Incline Bench Press:
130x5x1
135x5x3
145x5x1
Seated Calf Raises:
90x8x3
Calf Presses:
225x8x3
EZ Bar Curls:
80x8x1
80x6x2
DB Skull Crushers:
55x8x1
60x8x1
60x6x1
Triceps Pushdown:
62.5x8x2
62.5x6x1
[Sprints]
Really… good stuff man i play first base to, just one thing with working out and stuff like you are this is very important make sure you stay flexible many kids make mistakes not stretching after they workout so just make sure you do that
Yup I make sure to always stretch after each workout - I want definitly want functional muscle not useless bulk haha.
Workout #72 (All weights in kg for my oly workouts):
Warm Up:
Light Squats
Light Cleans
Light Jerks
Cleans:
50x5x1
55x5x1
60x3x1
65x2x1
65x1x1
70x1x1
Jerks:
50x3x1
55x3x1
60x3x1
65x2x1
65x1x1
[Light behind the neck presses]
[Light overhead squats]
Snatch Balance:
20x5x1
25x3x1
30x2x1
35x2x1
Snatch (First time, worked on technique):
30x5x1
30x5x1
30x3x1
Front Squats:
115lbsx10x1
135lbsx5x1
140lbsx3x1
145lbsx1x1
Military Press:
20x10x1
30x10x1
35x10x1
Bent Over Lateral Raises:
5x10x3
Yup I make sure to always stretch after each workout - I want definitly want functional muscle not useless bulk haha.
Workout #72 (All weights in kg for my oly workouts):
Warm Up:
Light Squats
Light Cleans
Light Jerks
Cleans:
50x5x1
55x5x1
60x3x1
65x2x1
65x1x1
70x1x1
Jerks:
50x3x1
55x3x1
60x3x1
65x2x1
65x1x1
[Light behind the neck presses]
[Light overhead squats]
Snatch Balance:
20x5x1
25x3x1
30x2x1
35x2x1
Snatch (First time, worked on technique):
30x5x1
30x5x1
30x3x1
Front Squats:
115lbsx10x1
135lbsx5x1
140lbsx3x1
145lbsx1x1
Military Press:
20x10x1
30x10x1
35x10x1
Bent Over Lateral Raises:
5x10x3
Bent over lat raises was 5lbs not kilos
Forgot one thing.
Second Pulls(lbs):
155x5x1
185x5x1
205x3x1
225x3x1
Workout #73: I forgot my workout book, so I’ll get the numbers from my coach next session, but here’s what I did:
Static Stretching
Behind the Neck Press
Overhead Squats
Press and Squat
Snatch Balance (Those four were all light warmups for snatches)
Snatches (first real time trying some weight, though it was a pretty pitiful weight at that)
Clean + Jerks (Hit 75 kg for a nice single, new PR)
Back Squats (Real Deep)
Second Pulls (Worked up to 275 lbs for 5)
Overall a good workout. I feel like I didnt put enough weight on the bar for squats for some reason (the third set for 5 deep didnt seem hard enough) but Ill be sure to make up for it when I FS on Sunday.
Workout #74
Static Stretching
DEEP Back Squats(lbs):
Barx10
135x5
185x5
185x5
195x3
205x0
205x1 (PR)
3 Hang Cleans + 1 Jerk (kg)
40x5
50x5
50x5
50x5
50x5
50x5
Hang Clean + Jerk (kg):
55x3
60x1
65x1
70x0
70x1 (PR)
Light Overhead Squats:
Barx10x3
Drop Snatches(kg):
20x10
30x5
30x5
35x5
40x3
45x2
45x2
Second Pulls (lbs):
225x5
275x5
315x5
315x5 (PR)
Squats felt good today, so did the hang cleans - I’m definitly ready to up to weight in my cleans.
Workout #75 (all weights in lbs)
Bench Press:
Barx15
135x8
155x5
160x5
160x5
160x4/5
160x3/5
Overhead Rope Tri Extensions:
42.5x10x3
V-Bar Pushdowns:
62.5x8x2
Decline Situps:
40x10x3
Leg Raises:
7.5x8x3
Workout #76:
Dynamic Stretching
Snatch Warmup (Presses, OHS, Drop Snatches) with Bar
Hang Snatches (perfecting form / getting used to grip):
3x30
3x30
3x35
Snatches (getting used to grip / perfecting form etc):
3x40
3x40
3x40
Clean and Jerks:
50x2
50x2
55x2
65x2
75x1
77.5x0 (Solid pull, couldnt squat it up)
77.5x0 (Same as above - I am going to get this next week - I think if I had done this first I couldve made it and beat my PR)
Front Squats (lbs):
135x5
155x3
135x5 (my legs were shot at this point)
Second Pulls:
225x5
225x5
275x5
325x5
325x5
325x5
Solid workout - my “weakness” is defnitly my leg and squatting strength. I feel like if I could squat more, my lifts would be much higher than they currently are, so squats will be my focus for the next few weeks.
Workout #77: (all weights in lbs)
Chin Ups (Palms Out):
BWx8x3
T-Bar Rows
135x5x1
145x5x1
160x5x1
170x5x1
180x5x1
DB Curls:
35x8x3
Hammer Curls:
20x10x3 (burnout)
Standing Calf Raises:
275x10x1
295x10x1
300x10x1
Seated Calf Raises:
110x8x3
[Sprints]
[Batting Practice]
Sprints / Plyometrics Work Today
Workout #78:
[Dynamic Stretching]
DEEP Back Squats(lbs):
135x10
135x10
135x10
135x10
135x10
135x10
Jerks From Rack(lbs):
135x3
135x3
135x3
155x3
175x1
175x1
Couldn’t get to my oly gym due to the snow but a good workout anyway.
Workout #79:
[Dynamic Stretching]
Snatch Warmup w/ Bar:
OHS, Squat/Press,
Snatch Balance, DropSnatch x10
Hang Snatch(kg):
30x3
30x3
35x3
40x3
Snatch(kg):
40x3
45x3
45x3
47.5x2 (PR)
47.5x2 (PR)
Hang Cleans + Jerk(kg):
40x3+40x1
45x3+45x1
50x3+50x1
Cleans + Jerk(kg):
55x3+55x1
60x3+60x1
65x2+65x1
Clean and Jerk(kg):
70x1
75x1 (Matches PR)
77.5x1 (PR)
80x0
80x1 (PR)
DEEP Front Squats(lbs):
135x5 (pause at bottom of each rep)
155x3 (pause)
135x3 (pause)
135x3 (pause … legs were shot)
Second Pulls(lbs):
225x5
315x5
365x5
405x3 (PR)
405x3 (PR)
405x2
[Dynamic Stretching]
Nailed the 80kg clean and jerk. My coach realized the when I pulled myself unde rthe bar with the heavier weights, my back was not tight and thus I lost all my strength and couldnt squat up. Fixed that problem and hit 80 for a 5kg PR.
Workout #80:
DEEP Front Squats w/ Pause(lbs):
95x5 warmup
135x3
135x3
155x2
155x2
155x2
175x2
175x2
175x2
After this my legs were pretty much dead … but I did some light / medium technique work.
Drop Snatch(kg):
40x5
45x3
47.5x3
45x3
40x3
Light Clean Pulls (cementing technique)(kg):
45x5
50x5
50x5
50x5
Good squats today - otherwise got some more tenchnique work in etc.
Workout #81:
Clean and Jerks(kg):
60x1
65x1
65x1
65x1
65x1
65x1
65x1
65x1
65x1
70x1
70x1
70x1
70x1
DEEP Back Squats(lbs):
145x10
145x10
140x10
140x10
140x10
140x10
Bent Over DB Rows:
25x10
25x10
25x10
Walking isn’t too easy after this workout, but its a good thing. Felt strong with the squats and C&J’s.
Workout #82:
Dynamic Stretching
Snatch(kg):
40x1
40x1
40x1
40x1
40x1
42.5x1
42.5x1
42.5x1
42.5x1
42.5x1
45x1
45x1
45x1
45x1
45x1
Clean and Jerk(kg):
60x1
60x1
60x1
60x1
60x1
65x1
65x1
65x1
65x1
65x1
67.5x1
67.5x1
67.5x1
67.5x1
67.5x1
70x1
72.5x1
75x1
77.5x0
77.5x1
80x0
80x0
My coach called this the 20 and 20 workout(20 reps, last rep is +20 kg of first rep), although for the es it wasn’t quite 20 reps and a 20 kilo increase. The 45 kg es finally felt smooth I was really happy about that. Good clean on the 80kg C&J attempt but at that point I was out of gas. 80 is my PR at the moment but I know that if I just barely missed it after all that volume, I can get much more when I test my real max.
Just wondering, how did you learn about all these exercises and how to do them. Please pm me.
[quote]TheJoey wrote:
Just wondering, how did you learn about all these exercises and how to do them. Please pm me.[/quote]
Probably by reading up…Or looking at exrx.net
Maybe you should look into that.
Workout #83:
Dynamic Stretching
Hang Snatches(kg):
30x3
30x3
30x3
Snatches(kg):
40x3
40x3
40x3
40x3
Clean and Jerk(kg):
40x3
50x3
55x3
60x3
65x2
70x1
70x1
DEEP Back Squats(lbs):
95x5
135x5
155x2
185x2
185x2
190x2
190x2
Clean Pulls(kg):
70x3
80x3
85x3
90x3
95x3
100x3
110x1
120x1
120x1
Good technical workout today. Tightened up my form on the light snatches and cleans - squats felt strong as well as the pulls.