Warm Up
-skipping
-stairs
-lunges
-2min mobility
-CNS activation
DE LOWER
Broad Jumps
6x3xBW
-pretty good, like the fact that you can easily judge distance
ME LOWER
Deadlift
5x135
5x185
5x205
5x225
5x245
5x265
-went pretty hard, grip was fine, i think i had a bit of back rounding on the last set, nothing big though
Unilateral Lower
Walking Lunges
4x20stepsx40lbs
-easy, in auguest, I would do this as the first excerise of the day for 3 sets and would be dying
High Rep Posterior Chain/Grip
Back Extensions/Fat Grip Hold
2x20x35lbs/2x30sechold
Notes: Good workout, took about 1:20 with a 15min warm up. IPOD came in today, no one was here to get it. There coming back tomorrow, more good workouts to come!!
ME UPPER
Bench/Wide Grip Pronated Pullups
5x95/3xBW
5x115/3x25
5x135/3x30
5x155/3x35
5x165/3x40
12x135(1rep PR I think)/3x45(tough)
/7xBW
/6xBW
Grip
Hex Hold
As long as I could hold for 2:00mins
Notes: Used an IPOD today, fucking great. Didn’t help me much with intensity, but it helped me cut out all the bullshit around me. Need a better playlist though. Haha, anyways, good submax workout, another tournament on Wednesday.
Broad Jumps
5x3
-had like 2 or 3 good jumps, last one was the best
Deadlift
5x135
5x185
5x225
5x255
5x275
5x285
-went pretty hard today, i was teaching someone how to deadlift and it kind of took away from my workout, can’t let that happen again. I think i had 295 in me
Walking Lunges
6x12-15stepsx50 (short rest, 45-1:00ish)
-these were pretty easy, which was upsetting to me, wanted to absolutly destroy my legs today because I don’t have another tournament until i think wednesday, think im going to do the same thing next week with 60’s… 70’s??
Back Extensions/Hex Holds
3x12x45’s/3x30secs
Stair Sprints
6:00(around duration of wrestling match, without all the extra bull shit)
sprint up, every step, jog down
-I was sprinting hard, but it wasn’t really that hard
Notes: Good workout, Im going to try to incorperate some type of HARD GPP after my lift. (tabata burpees, sprints, mile run, whatever)
Bench/Wide Grip Pullup
5x95/3xBW
115/25
135/30
155/35
165/40
3x170/45
4x170/2.5x47.5
-this was extremly disappointing to me, i wanted to come back to HUGE PR’s but obviously i didn’t. Second time around on the 170 i focused on speed during the earlier reps, helped alot.
Front Squat Technique
Notes: Bad workout. Don’t know why this happened. Factors that were different this time were: less of a warm up, only DE i did was 3x3 pushups, different bench?. Next workout Im going to make sure everything I do is exactly the same as my other workouts and I’ll see where Im at. If Im in the same situation I’ll peg it to me trying to gain strength inseason and not pushing hard consistently. Fuck this sucks
Warm Up
-wasn’t as hard as usual but still felt very mobile, probably one of my better ones
DE Lower
Broad Jumps
3x3
-good distance, one of the best ive had
ME Lower
Front Squat
5x115
5x135
5x155
5x175
5x185
-didn’t go hard, really need to brush up on my technique. the bar was on the verge of slipping so many times, very annoying
Pull Up/Dips
8/10
8/10
8/10
Notes: Went real easy today, big tournament on saturday. Compications at school are making it nearly impossible to work out so I not as consistent as I would like to be. Will probably have a workout monday (hopefully) and then I wont be in the weight room until the next tues or monday due to a camp and tournament.
DE Upper
Explosive Pushups/ Med Ball Slam
5x3xBW/3x3
-pushups are surprisingly slow
ME Upper
Wide Grip Pullups/Bench
3xBW/5x95
3x25/5x115
3x30/5x135
3x35/5x155
3x40/5x165
3x45/5x175
2.9x50
-pull ups were good, 3x45 were the best ive ever done them, so close on the 50. 5x175 felt real good too, wanted to go for 185 but was kind of exhausted from the 3x50 pullups.
Notes: Not going to workout till winter break due to camp and tournament. Ill go real hard during that time, and after that, probably won’t go hard until like april.