11/4/09: DE Lower
Speed Squats:
225+3chains/side x2x8sets
Band TKE’s:
greenx10x3sets
Reverse Hamstring Curl on GHR:
moved foot plate in 1 notch
bwx10x4sets
Band Overhead Iso-Hold:
greenx35secx3sets
God Bless.
11/5/09: DE Upper
Speed Bench:
add 2 chain/side and fat gripz
135x3x8sets
Incline Fat DB Bench:
90’sx12
90’sx14x2sets
A1) Pro Style Fat Bar Pulldowns:
165x12x4sets
A2) Prone T’s:
20’sx12x4sets
B1) Flat DB Tricep Ext:
40’s+mini across backx10
60’s+minix12x2sets
B2) EZ Bar Reverse Curl:
65x14x3sets
Band Pushdowns:
greenx25x2sets
11/6/09: ME Lower
Looped Rev Purple Band Squat to foam box:
raw, walked out
405x1
455x1
515x1
545x1
585xmiss - this pissed me off like all hell, so waited 2 secs and dropped it down
495x3 - shoulda done 5
Speed Pulls:
quad mini’s
135x2
155x2
175x2
195x2
A1) Russian Leans:
bw+30lb vestx8x4sets
A2) TKE off of 7" step:
bw+70x8x4sets
Stay Strong God Bless.
11/9/09: ME Upper
Raw 3 board bench w/ 80lbs chain and Fat Gripz:
225x1
275x1
325xmiss
325x1 - engaged my lats a lot better on this, couldn’t go home not getting it
Inc Fat DB Bench:
100’sx10x3sets
A1) Fat Handles Seated Cable Row:
205x10x4sets - hard as hell to hold
A2) Underhand Pull-Aparts:
monster-minix15x4sets
B1) Band Tricep Ext:
bluex12x3sets
B2) Zottman Curl:
35’sx10x4sets
God Bless.
11/10/09: DE Lower
Speed Squats:
3chains/side
245x2x6sets to parallel box
Band TKE:
greensx12x3sets
GHR:
bw 20lb DB at chestx8x4sets
Getting some pain in my elbows, possibly from speed bench/fat gripz/football, trying to nail it down but it’s annoying, gonna start wearing elbow sleeves again I think…
God Bless.
11/12/09: DE Upper
Speed Bench, 2 chains per side:
145x3x8sets
Flat Neutral Fat Grip DB Bench:
100’sx12x3sets
A1) Pro-Style Lat Pulldown:
205x10x4sets
A2) Prone T’s:
20’sx10x4 from dead stop
Flat DB Tricep Ext:
65’s+mini around backx12x3sets
B1) DeFranco’s 21’s v2.0:
30’sx21x2sets - these are ridiculous! Biceps were on fire!!!
B2) Band Pushdown:
greenx15x2sets
God Bless.
Update:
So I have about 2 weeks left of my football season, 1 game this weekend, and when we win, the championship game I believe next weekend, although not sure w/ the holiday and whatnot.
I will be working on my off-season program setup and finishing it off this week. Been doing a lot of research on energy systems development, as I feel that is my weak link as a coach/lifter/athlete. My knowledge of basic GPP is great, but want to develop it further to include all facets of conditioning.
As far as my own personal conditioning, I’m 5’9 on a good day, 235lbs right now, and this past weekend I played D-Tackle, and left Guard, along with some special teams a couple of times and felt I’m ok as far as conditioning goes. Ok is not good enough imo however. Next season I want to be much better, and will work to get there. As far as my bf% goes, I’m not too gross hahaha. Seriously though, I would say I’m around 18% as I haven’t measured anything yet, just going by the eyes on this one. I do not want to be a fat lineman, as my speed and power have been my life-savers this season. This whole semi-pro ball thing kind of fell into my lap, but I’m loving it. I love powerlifting, but missed the atmosphere of playing ball, any kind of ball.
So I would like to be the same weight this time next year, but leaner, and maybe move up in weight class for powerlifting, as John Bernor (my old coach and good friend) and I both thought that that would be a more natural weight class for me, and I’m sick of cutting weight and watching my lifts go down, and down want to be too undersized for football as an interior lineman. Will post a skeleton of my plans once they’re finalized, and if anyone wants some in depth info feel free to pm me as I’m more than happy to help others out when I can, it’s just hard enough to post my own logs so I don’t always go through training logs as much as I wish I could.
Thanks and God Bless.
11/16/09: ME Upper
Fat Gripz Floor press, 2chains/side:
barx5
135x5
185x3
225x1
275x1
295x1 - PR
Inc DB Press:
100’sx13x3sets
A1) Seated Cable Row:
205x10x4sets
A2) Underhand Pull - aparts:
monster minix15x4sets
B1) Band Pushdowns:
bluex12x3sets
B2) DB Hammer Curl:
45’sx12x4sets
God Bless.
11/17/09: DE Lower
Speed Squats, raw, parallel box:
add purple and green each side
barx5
135x2
185x2x8sets
Band TKE:
greenx12x3sets
Reverse Hamstring Curl on GHR, foot pads all the way up and 1 notch forward:
bwx10x4sets
Standing Ab Crunches:
greenx10x3sets
Roman Chair Situp on GHR:
bwx12x2sets
God Bless.
11/19/09: DE Upper
Speed Bench, 2chains/side:
145x3x8sets
Flat Neutral Grip DB Press:
100’sx14x2sets
100’sx13
A1) Pro Style Lat Pulldown:
215x10x4sets
A2) Prone T’s:
20’sx12x4sets
Flat DB Tricep Ext:
mini band around back
70’sx12x2sets
70’sx14
B1) DeFranco’s 21’s v2.0:
40’sx21x2sets
B2) Band Tricep Ext:
greenx20x2sets
God Bless.
Training log looks good Steve-o. Maybe one day I’ll get to be as strong as you. When that day comes, look out buddy, haha. Long ways away though. Probably a few years if I keep at this training. Weights are coming along great though (both you and I, that is). Catch you later man.
[quote]Tartaruga109 wrote:
Training log looks good Steve-o. Maybe one day I’ll get to be as strong as you. When that day comes, look out buddy, haha. Long ways away though. Probably a few years if I keep at this training. Weights are coming along great though (both you and I, that is). Catch you later man.[/quote]
Well Rob, keep training hard and you’ll get there, and fyi, not that strong, and even if I was, complacency makes you weak kid! Thanks though, see you soon buddy!
11/20/09: ME Lower
Cambered Bar Box Squats:
just gonna say it, these suck! Not too bad free squat, but box squat it’s impossible to keep yourself from getting thrown around, no matter how tight you stay, but that’s why I like it!
worked up to
335x1
385x1
425x1
475x1
400x3
Step Up:
bw+30lb vestx8x2sets
GHR, footpad all the way up, DB at neck:
25x8x4sets - rough with the db so high
Band Ab Circuit:
green band side bend x8
standing green band ab crunch x12
band palloff press iso hold x12sec/side
repeat circuit 3x’s non-stop
God Bless.
11/23/09: ME Upper
Fat Bar Bench to a 2board:
all set w/ dbl monster minis
barx5
110x3
160x3
200x1
250x1
270x1
Flat DB Press w/ Monster Mini around Back:
70’sx10
90’sx12x2sets
A1) Pro Style Seated Cable Rows:
165+dbl minix10x4sets
A2) Seated DB Cleans:
35’sx10x4sets
B1) Overhead EZ Bar Tricep Ext:
45+dbl mini x12
55+dbl mini x10x2sets
B2) Fat Bar Curls:
40x10x3sets
God Bless.
Lookin strong Steve, keep it up!
[quote]BlackLabel wrote:
Lookin strong Steve, keep it up![/quote]
Thanks BlackLabel.
11/24/09: DE Lower
Speed Squats, Raw, Green and Purple band each side:
225x2x6sets
Step Ups:
30lb vest + 1 Chainx8x3sets
GHR:
foot pad at highest setting
bw+25db at neckx8x4sets
Standing Band Crunch:
greenx12x3sets
Standing Band Side Bend:
greenx12x3sets
God Bless.
11/26/09: DE Upper
Gotta earn the turkey dinner people!!! One of my training partners and I decided to lift thanksgiving morning. Place was nice and quiet, cranked some tunes, lifted, and went home, showered, and stuffed my face hahaha!
Fat Bar Speed Bench:
2chains/side
140x3x8sets
Fat Bar Pin Presses, pin 13:
200x5
250x5
290x3-stapled on 4th, this 2.5" fat bar is tough as hell!!!
A1) Stirrup Handle Pulldown:
205x8x4sets
A2) H-Rolls:
25’sx10x4sets
B1)Incline Tate Press:
65’sx8
65’sx10
65’sx12
B2) Hammer Curls:
50’sx8x3sets
Band Piston Ext:
purplesx15x3sets
God Bless!
11/27/09: ME Lower
Foam Box Squats:
raw
135x5
225x3
315x1
365x1
405x1x2sets - easy
425x1 - really easy, squats getting strong
did tke’s and ghr’s, but shut down eary and went light all session, football tomorrow.
God Bless.
Football is officially over, back to work!!!
ME Upper: 11/30/09
Raw 2board Press:
dbl monster mini’s, 2.5" fat bar
270x1
225x3, missed 4th
DB Bench w/ monster mini around back:
100’sx8x2sets
100’sx10
A1) Seated Cable Row:
180+dbl minix10x4sets
A2) Seated DB Clean:
40’sx10x4sets
B1) Overhead EZ Bar ext:
dbl mini on all sets
55x12x3sets
B2) Fat Bar Curls:
50x10x3sets
Band Pushdowns:
greenx20x2sets
God Bless.
12/1/09: DE Lower
5mins alternating btwn jump rope and airdyne
foam rolling
active warm up and some light static stretching of shoulder capsule, hip flexor, calves and achilles
30" box jump:
bwx3x3sets
Speed Squats:
225+greensx2x8sets
A1) Barbell Step Ups to 16" Box:
95x8x3sets
A2) Knee-Outs:
monster minix12x3sets
B1) 1-Leg GHR:
bwx8x3sets
B2) Band Leg Curl:
greenx10x3sets
GHR:
bwx10x2sets
C1) Roman Chair Situp:
25 behind headx10x3sets
C2) Blast Strap Fallouts:
bwx10x3sets
God Bless.