Today, I’m going in to do some Low Intensity Cardio to speed some recovery. Here’s my plan for this morning:
30 minutes Low Intensity Cardio
Foam Roll
Dynamic Warm Up
Circuit: x 2 rotations (Maybe 3)
KB Goblet Squats 2 x 10
R.G. Lat Pull Downs 2 x 10
Low Cable Pull Throughs 2 x 10
Band Face Pulls 2 x 10
Db Hammer Curls 2 x 10
Band Tricep Push Downs 2 x 10
Monday 3-26-12
MFR, Band Stretches, Med ball mobility, Dynamic warm up
Today’s training was rough!
MFR, MED BALL MOBILITY, DYNAMIC WARM UP
5:00 min hurdle footwork and speed drills
Today I foam rolled, stretched, and ran some intervals then did some medicine ball throws roughly 500. I stretched and rolled again…that’s about it!!!
TODAY WAS D-DAY FOR ME!!!
hang snatch 10 x 2 @ 140
pause squat 6 x 2 @ 200
pendlay rows 5 x 5 up to 195
db military
snatch pulls 3 x 5 from blocks
rdl w/ pallof presses
db sit ups
and then…
my boss (7 years older than me) murdered me in sled pushes, completed 8 and almost puked everywhere and then finished 8 more.
30 yd distance, 30 seconds rest between reps. it was brutal!
Training with upper, lower splits only for the next 8 weeks so that I can conditioning MUCH more! So that my boss never beats me again!
Yesterday
Bench Press 5 x 5 @ 210 easy shit
Incline Bench press 5 x 160, 5 x 170, 5 x 195
Db Row 4 x 10
ab fall outs 3 x 10
rear, lateral, front raises 2 x 18 @ 12 lbs
torso twists 2 x 12 each side w/ 25 lb plate
tricep push downs 2 x 8
db curls 2 x 8
Good Day…
Foam Roll, Band Stretch, Med ball mobility, dynamic warm up
Cleans 3 x 5 @ 160,170,195
Snatch 6 x 2 @ 105
Squat 5 x 5 @ 280
Trap Bar Deadlift 3 x 5 @ 305,330,350
GHR 3 x 8 bwt, vest,vest
Cable side holds 2 x :30 seconds
Db Shrugs 3 x 8
ab sling straight leg raises 3 x 12
Sled sprints 6 x 30 yds w/ 45 seconds rest
Good Day!
Warmed up, stretched, medball mobility, dynamic warm up
Explosive Medball Throws 3 x 5
Med Ball kneeling extensions
Push Jerk Throw
Overheads 2 x 5
Overhead Press 5 x 5 @ 120
3 Board Press 3 x 5 @ 230,250,265
Lat Pull Downs 4 x 10
Standing TRX fall outs 3 x 10
TRX Face Pulls 3 x 10
Plate Torso Twists 3 x 12 each
BB tricep Extensions 3 x 8
BB Curls 3 x 8
Band Stretched
Today I warmed up and stretched for about 30 minutes
Hang Snatch 4 x 3 @ 130lbs
Trap Bar Deadlift 325 x 3, 370 x 3, 390 x 3, 405 x 2 x 3
Front Squat Grip Reverse Lunge 130 x 8 each, 145 x 8 each, 155 x 8 each ss w/ Cable Torso Twists 3 x 10 each
Glute Ham Raises 3 x 8 w/ Vest, Phys Ball Front Plank 2 x :60 seconds
Db Shrugs 3 x 8 @ 80 lbs, Band Scap Retraction 2 x 8 each drill
Took a long look at some of Cressey’s stuff today, I am going to get stronger and follow his 16 week maximum strength program
Today was an upper body day
Foam Roll, Lacrosse Ball
Band Stretching
Med ball Mobility
Dynamic Warm Up
Bench Press 205 x 4, 235 x 4, 250 x 4, 265 x 4, 270 x 4
2a Neutral Incline Db 3 x 10 @ 60,65,75
2b Cable Row 4 x 10 @ 250
2c Kneeling Cable Rotations 3 x 10 @ 40 lbs
3a Prone Trap Raise 3 x 12
3b Db External Rotations 3 x 12
3c Hanging Leg Raises 2 x 12
Easy Mile Run 9 Minutes
Had to get shit done today on an otherwise recovery day due to a clinic here this weekend…
Hang Snatch (speed) 6 x 3 @ 100
Front Squat 4 x 6 @ 185, 210, 235, 250
Rack Pulls 4 x 6 @ 225, 315, 405, 435
aDb Lunge 2 x 6 each leg 50, 55
b Towel Pillars 2 x 20 each
a Pull throughs 2 x 10 each
b db side bends 2 x 10 each side.
On a side note…Ben Bruno’s stuff annoys me. That single leg stuff is just ridiculous…most people don’t have the internal rotation to stay square to the floor on one leg. Why would you do something that complex if you can get strong keeping things simple.
[quote]cdub1224 wrote:
Took a long look at some of Cressey’s stuff today, I am going to get stronger and follow his 16 week maximum strength program
[/quote]
What do you mean stronger? Do you have numbers in mind?
Yes…500 Squat, 600 deadlift, 350ish Bench …that’d put me pretty close to Elite total if I decide I want to P’lift.
So you meant you want those numbers BEFORE or AFTER you do the Cressey program?
after Cressey…that’s the plan
So yesterday i was in a time crunch I had to get some things done.
Stretched, rolled, medball mobility
Med ball throws 2 x 5 (3 variations)
1a Single Arm Db Push press 4 x 6 up to 70 lbs
1b Weighted Neutral Grip Chins 4 x 6 bwt 25 lbs
1c Cable Rotations 3 x 10 (did last set kneeling, and I really felt it)
2a TRX push Ups 3 x 10 (straps tore shit out of my upper arms)
2b Db Row 3 x 8 up to 80 lbs
2c Band Chops 2 x 30
3a Db Curls 2 x 10
3b Tricep pushdowns 2 x 10
3c plate side lying external rotations 2 x 12
Ran for 10 minutes…I really don’t like this part of Cresseys program, I’ve always subscribed to the if you train slow, you’ll be slow idea. I’m going to do the program as written and see if it effects my strength.
2 x 20 reps recovery circuit
10 minutes worth of interval runs
10 minutes light cardio
not pushing the running or the off day work. WHOLE point of this is to kill the strength sessions!!!
Fiance and I just got a 12 week old siberian husky, BAD IDEA!!! She is howling all night long so our sleep is down the drain…Monday’s traing was crap!
Hang Clean 160 x 3, 170 x 3, 175 x 3, 185 x 3
Box Squat 275 x 4, 335 x 4, 350 x 2 x 4
Speed Deadlift 265 x 8 x 2
Db Lunges 3 x 8 @ 50,55,55
ss w/ hanging leg raises 20,15,12
Cable Torso Rotations 3 x 10 each side
Felt like shit, trained like shit. I NEED to find a saying, creed, or whatever it takes to get my ass to work even when I’m rundown.
Haven’t gotten to my training logs this week as things have been crazy preparing for our Spring Game today and beginning last two weeks of training before football goes home for two weeks…
Thursday
Front Squat 5 x 3 @ 275,275,275,285, 300
Speed Deadlift 6 x 2 @ 225
Reverse Lunges 3 x 8 @ 45
Palloff Presses 3 x 3 w/ 10 second holds
Mobility Work
Friday
Power Clean 2 x (5x1) cluster @ 215 w/ :25 sec rest between 1’s
Db Alternating Bench 4 x 5 @ 85,90,105,110
ss w/ Neutral Chin Ups 4 x 5 @ bwt 25 lbs
Band Resisted Push Ups 3 x 10
ss w/ Pronated cable rows 3 x 10 @ 220-240
Hammer Curls 3 x 8 each
ss w/ rear delt flies
Core and Mobility
Yesterday
Trap Bar deadlift 315 x 5, 405 x 5, 455 x 5, 475 x 5, 500 x 5 (last rep i may have crapped myself)
ss w/ ankle mobility 3 x 8 each
Db Lunges 4 x 6 @ 60,60,65,65
ss w/ quadruped chin tucks 3 x 5
Glute Ham Raises 3 x 6 @ bwt 25 lbs
ss w/ side plank wall slides 3 x 10 each side (these for those who haven’t tried, ARE HORRID)
Today
Hang Snatch 4 x 3 @ 110, 120, 130, 130
Close Grip Bench 5 x 3 @ 225, 240, 260, 275, 285
ss w/ Pull Ups 5 x 3
Db Incline 3 x 6 @ 85, 90, 95
ss w/ prone db chest supported db rows 3 x 10 60, 55, 55
db external rotators 3 x 10
ss w/ prone bridge arm marches 3 x 10 each side
(went on a 10 minute run outside, weather was GREAT outside today!!!)