Running and Shit work out
Stretch and warm up
Core and Balance
SB Ball Reverse Crunch - 3x15
Back ext with vest - 3x15 w/h 10 second hold
Lunge to one foot balance - 3x10
Reactive
Speed Skaters 2x20 with Power Builder
Cone Hops 3x10 with Power Builder
Speed & Quickness
Tread Mill 30 sec sprint - 30 sec rest- 8.0 , 8.5,9.0, 9.5, 10.0
Starts from a stance w’h Bullet release x5
Tennis Ball Drill (Staying low, shuffling while tossing a tennis ball against the wall) 3x30 sec
Suicides x 2
18 Apr 08
Weight 255
Push Press - 3x10@135, 6x160, 3@185, 3@205
Seated DB Press - 3x10@50, 8@60, 6@70, 3@80
Bent Rear Flys - 3x15@25
Front Plate Raise - 3x10 @45 (Did these to a 3 count Lt shoulder, over head, right shoulder as one)
RC Circuit x 3
BW Dips - 3x10
a1 DB Press Palms Facing - 3x10@70
a2 Flat Flys - 3x10@40
Cable Cross Overs - 3x10@80
Push ups One hand on a med ball -3x5
Stretch, foam roll, and done. Got to break out my Harley for a long ride yesterday. Had the day off and used it wisely, the grass can wait until the weekend!
I can’t help but think you and me together would be trouble. Got to get me a foam roller. Have a great weekend.
Chest Speed work
Core
Leg lifts off a Swiss Ball 3x15
Trunk Twists w/h 12 pd med ball - 3x30 secs
Planks - 3x40 Sec Hold
3x10@155 3 Grips, 15 Second Rest between
Rest Pause - 3x8@225 3 Full second pause on the chest
Catch and release - 3x10@185
Close Grip - 3x10@185
French Curls - 3x15
Behind the neck DB ext - 3x10@75
I have not seriously trained my Tri’s since it broke, just rehab stuff. After football I am going to put some serious effort into getting it strong again.
[quote]barryjenkins00 wrote:
I can’t help but think you and me together would be trouble. Got to get me a foam roller. Have a great weekend.[/quote]
I could use a serious training partner! Working by myself its hard to push the envelope! I got mine at Dicks for 20 bucks, its worth it Bro! Feel great when you are done!
Shit, you and Barry together in the same State…I wish i could be a fly on the wall to see all the stares you’d get training together…never mind the eating that would take place afterwards…the buffet might not allow you 2 entry, cause there wouldn’t be enough food for everyone else!
What a fucking hoot that would be. I’m sporting wood thinking of it all. Need to save cash for the bond. Then add his son and it’s a real game and as my buddy Rock says, “ugly but very American”. What a pile of chicken bones on the table at the buffet.
First day of hitting went well. My feet are the only thing really hurting. The agility training paid off in that I was coming off the line much faster. I just need to finish stronger. I would slow up and start hand fighting with the tackle or guard. I just need to blow by them and go get the RB or QB. I had a sack (Had to pull up and touch the red jersey) but if it were a game I would have buried him. Taken the rest of the week off to heal up and then figure out a good in-season lifting plan for Mon-wed-Fri to go with the hitting on Tues-Thurs…
You crazy fuck, let me know when you clock somebody. You know, on a kickoff when someone is looking the other way and you rock his world. When you hurt too but you won’t let anyone know. When you wonder why your walking around and they are tending to him. 10 minutes of quarter went away and you don’t remember. HUH!!!
How ya feeling Colin? I’m looking forward to seeing your lifting routine.
Hey DZ!
Yeah since we started hitting in full pads all my gym stuff has been pretty boring actually. Just maint lifting with allot of rehab and stretching. I was really thinking of just letting this log die until I get back into doing something interesting!
Just wanted to give you all a quick update. Seems my ankle problems were tendon problems. After a little research (You know my history with tendons!) I found out the best advice was rest and ice.
So since last Tuesday I haven’t been running or practicing and guess what, feet feel good again. I am going to hit tonight but not run with the team in any warm ups or sprint drills. We have a scrimmage Saturday I want to play in and I don’t want to aggravate anything.
The sad part was if you Google achilles tendonitis (other than the miss spelling) you get back “What happens to middle aged men who jump right into a running again”…they called me middle aged, fuckers…
As far as lifting I have been sticking to a Mon, Wed, Fri - Push, Pull, Legs keeping the reps med to high and the weight around 50 - 80%. Doing more instinctive type training. Getting ready to switch back to a 4 day split, like a westside template. I notice it’s time to address lock out issues with the left Tri and also mobility issues with range of motion.
Anyway wanted to let you all know what was going on. Once I have a good plan written out I will start posting work outs again!
Hey - at least they didn’t call you an old fart!
Still have major atrophy in my calve due to stupid none rehab after blowing out my right achilles 20 some years ago. Don’t play with this Colin, respect it and I know you will. Trying to be a white Charles Barkley. I tried to play basketball like you play DE. The Ol’ days. Still can’t really run. The best to ya.
Thanks Barry! Last year taught me a lesson about ignoring “real” pain. Yeah I want to play football but I want to be able to keep lifting when I put this away. I have been heating and icing it and it feels allot better. Also been holding myself out of all the running drills and just participate in the hitting.
12 May 2008
Speed Chest day
warm up - Barx25, Bands and Barx25, bands & 135x15x2 (Close grip)
Speed Bench - 10x3@165 3 different grips 30 sec rest
DB Press of stab ball with doubled mini- 3x8@80
Throw and catch bench - 3x10@135 (Yes you pause at the bottom and press and throw at the top, catch it on the down side and try and stop it before it bounces off you chest. )
Dips, 3x10@BW
French Curls with a BB bar - 3x12@100
One arm DB ext - 3x12@40
Press downs - 3x12@150
Banded Press downs - 3x20@ Purple
RC work, side laterals, front laterals, front plate raise
Core - Leg lifts of stab ball, crunches, wood choppers
Rehab ankle, soak in hot tub, stretch and outty
Yes Colin, the heating pad and I have become reaquainted lately. Glad to hear the pain’s nothing permenant. Nice lifting! I look forward to your PL training.
Hey Colin… awesome workouts and weigts used!
Throw and catch bench? That sounds interesting… don’t know if I am ready for that yet, still babying the shoulder.
What are “incline Tates”? I have never heard of these before.
Sorry for interrupting your thread…
NP Bunny, that is why I like the logs in this section. Getting to ask questions and learning what others are doing is the key! This is a flat tate but it gives you the idea for the incline.
www.weightliftingdiscussion.com/tatetri.html
This is a pretty good explanation of the movement. Not sure but I think they were named after Dave Tate, he of power lifting fame…
Yesterday -
a1) assisted Chins - 5x5@BW
a2) assisted Pull ups 5x5@bw
One legged low cable rows - 3x10@50,60,70
Hang Cleans - 3x8@135
DB Shrugs - 3x10@130
Preacher Curls, Hammer curls, Concentrated curls
Football Practice from 6:30 to 8:30
Today
Cone hops, ice skaters, 3 cone, t drills, one legged balance drills, foam roller, back in the hot tub!