9/2/09: DE Lower
Speed Squats to Below Parallel Box:
add purples and 2chains per side, foam on box
185x2x8sets
DB Rev Lunge ext ROM:
50’sx8x3sets
Sumo RDL’s standing on plates:
225x10x4sets
no abs today, cut it early, had a football player come in late and have this cold coming on, took it easy, probably add in some cardio in tomorrow to sweat this out.
Stay Strong
God Bless.
Good to see you back posting more regularly. Any meets on the horizon?
[quote]novaeer wrote:
Good to see you back posting more regularly. Any meets on the horizon?[/quote]
Thanks Nova!
There’s one in my area next month, SSA Free For All, but don’t think I’m gonna do it. Might be putting gear back on soon, and have a lot of work on Saturday’s right now which doesn’t help the meet situation. Definitely doing one this winter though, just not sure what yet.
9/4/09: DE Upper
Med Ball Chest Passes Against Wall:
15lb ballx20secx3sets
DB Floor Press:
100’sx12
A1) V-Handle Pull Up:
bwx8x4sets
A2) H-Roll:
20’sx12x4sets
B1) Piston Ext:
purplesx12x2sets
purplesx15
B2) Straight Bar Chain Curl:
6chainsx8x3sets
Conditioning:
farmer’s walk - 150lb/handx30yd
30yd sprint
30yd backward sled drag (2plates)
repeat 4 times
God Bless.
ME Lower: 9/6/09:
Foam Box Squat, raw, parallel box:
405x1
455x1
500x1
Chain Step Up:
1chain dangling from bar/side w/ knee liftx8x3sets
GHR, foot bad at lowest setting:
bwx10x4sets
Plate Woodchoppers:
25x12x3sets/side
God Bless.
9/7/09: ME Upper:
2board Raw Bench:
375x1 - 10lb PR
Close Grip:
245x12
245x10
A1) Towel Strap Rows:
205x8x4sets
A2) Band Face Pull:
purplex15x4sets
B1) Towel Strap Pushdown:
85x10x3sets
B2) Hammer Curls:
50’sx10x3sets
God Bless.
DE Lower: 9/8/09
Box Squats to below parallel box w/ foam:
add purples and 2chains/side
205x2x8sets
DB Rev Lunge ext ROM:
50’sx10x2sets
Sumo RDL standing on plate:
245x10x3sets
God Bless.
9/10/09: DE Upper
Explosive Med Ball Chest Pass:
15lb ballx10x5sets
DB Floor Press:
100’sx11
100’sx12
100’sx10 - had no one to help me with these so getting them in position was rough!!!
A1) V-Handle Pull Up:
bwx9x4sets
A2) H-Rolls:
25’sx10x4sets
Band Piston Extensions:
purplesx12x3sets
Tweaked my hamstring at football practice this week, play semi-pro ball, guess I should stick to kicking instead of wide reciever haha. Think it’ll be fine, combo of not properly warming up/dehydration, oh well, live and learn.
God Bless.
9/14/09: ME Upper
1 Board Raw Bench:
315x1
355x1
365x1
DB Incline Press:
100x12
100’sx10
Straight Bar Cable Rows:
185x10x4sets
JM Presses:
185x10x3sets
God Bless.
9/15/09: DE Lower
Speed Squats:
150+greensx2x8sets to Parallel Box
Forward Sled Drag:
6platesx10steps/legx3sets
SLDL:
225x8x4sets - trying to work on that hammie a little
A1) Russian Twist, feet elevated:
1platex10/sidex3sets
A2) Feet Elevated Situp w/ Toe Reach:
45lb platex10x3sets
God Bless.
9/17/09: DE Upper
Contrast Sets:
A1) 225lb raw benchx5x3sets
A2) 12lb med ball chest passx5x3sets
Pin Press, dead stop, no arch:
225x8x3sets
B1)Pro-Style Handle Pullups:
bwx8x3sets
B2) Pullaparts:
monster minix15x3sets
Towel Strap Pushdowns:
75x10x3sets
felt like crap today, sinuses so backed up I was getting dizzy spells all day, I’d be fine and the room would start spinning worse than if I was drunk. Hard to catch a medicine ball this way hahaha. Still got some work done.
Stay Strong, God Bless.
Squatted Friday, worked up to a 365 free squat w/ 80lbs of chain, but hammie tightened up and didn’t want to push it, felt easy enough though.
On a side note, I’ve been working with a semi-pro football team and kicked for them last week since they needed a kicker, and me being the challenge loving idiot that I am said I could do it. Well after all the adjustments I made after realizing why nobody could get a kick up with a line 5 yards in front of you, the other kicker did just fine.
So last night they decided that they needed me to play D-tackle hahaha. Somebody didn’t show, and apparently I’m a fill in now. Always wanted to see how I would do playing real football, as I was always too small in my eyes to play when I had the chance in HS. So now that’s one more thing off the list. I guess what I’m trying to say is don’t limit yourself. Maybe this is just a forum for some of you, but I hope my log gives at least one person some sort of idea for their training, or inspires someone to get out of their comfort zone.
I went from a 152lb nobody to a 230lb powerlifter nationally ranked in the 220lb class, and I’ve played lacrosse and football at the post-collegiate/semi-pro level. Not only that I have the pleasure of working with some of Long Island’s best athletes from all age groups, HS through College and Pro, and all this because I feel in love with the weights. Keep working hard and nothing is impossible! Cheesy Rant is over now haha.
Stay Strong and God Bless.
Oh and I almost had 3 sacks last night, so I guess in my mind it helped me validate my training beliefs, not that I needed it, but it doesn’t hurt either.
Very strong workouts man!!! What weight class are you in and what are your best lifts?
[quote]muscle_g wrote:
Very strong workouts man!!! What weight class are you in and what are your best lifts?[/quote]
220’s
Equipped:
Squat - 670, opener, still pissed about this
bench - 475, opener, still pissed about this too hahaha
deadlift - 505, pissed b/c still sux imo
Raw:
squat - 480
bench - 340
dead - 475 - happy with all these numbers, but want above 500 in squats and deads
thank you for the compliments, a little training log love is always appreciated.
God Bless.
[quote]scubasteve2105 wrote:
muscle_g wrote:
Very strong workouts man!!! What weight class are you in and what are your best lifts?
220’s
Equipped:
Squat - 670, opener, still pissed about this
bench - 475, opener, still pissed about this too hahaha
deadlift - 505, pissed b/c still sux imo
Raw:
squat - 480
bench - 340
dead - 475 - happy with all these numbers, but want above 500 in squats and deads
thank you for the compliments, a little training log love is always appreciated.
God Bless.[/quote]
Ever been to Albany Strength for a meet? Just had my first meet there yesterday and it was great.
[quote]BlackLabel wrote:
Ever been to Albany Strength for a meet? Just had my first meet there yesterday and it was great.[/quote]
No I have not been there yet, what meets do they run, what feds??? Usually when I go up there I go to Tribe’s Hill to lift at Iron Asylum, great meets there. Always looking for good meets fairly close though.
[quote]scubasteve2105 wrote:
BlackLabel wrote:
Ever been to Albany Strength for a meet? Just had my first meet there yesterday and it was great.
No I have not been there yet, what meets do they run, what feds??? Usually when I go up there I go to Tribe’s Hill to lift at Iron Asylum, great meets there. Always looking for good meets fairly close though.[/quote]
Its a USAPL fed. Only their own meets, the one I went to was the Albany strength Championships.
http://s6.invisionfree.com/Albany_Strength/index.php
Here’s their forum.
[quote]BlackLabel wrote:
scubasteve2105 wrote:
BlackLabel wrote:
Ever been to Albany Strength for a meet? Just had my first meet there yesterday and it was great.
No I have not been there yet, what meets do they run, what feds??? Usually when I go up there I go to Tribe’s Hill to lift at Iron Asylum, great meets there. Always looking for good meets fairly close though.
Its a USAPL fed. Only their own meets, the one I went to was the Albany strength Championships.
http://s6.invisionfree.com/Albany_Strength/index.php
Here’s their forum.[/quote]
Thanks for the info!! Never done USAPL meet b4, but there’s always a first time for everything I guess hahaha.
9/21/09: ME Upper
doing a sort of deload this week, feeling beat up from football, hammie’s still nagging, but I just have a hard time moping around not doing anything…and work’s starting to get busy again…gotta find a time to train where I can get my work done!!!
Floor Press:
315x1x3sets - too easy…
Med Ball Chest Passes:
20lbx10x3sets
A1)1 Arm DB Row:
85x10x3sets
A2) Band Pushdown:
greenx12x3sets
God Bless.