Strength, Speed, and Size

Training Training Logs
381

good shit today… some pressing then some ball

1a: floor press: 135x5, 225x5. 275x5, 285x5, 295x5
1b: crunches: 50, 40, 40

bench press w/ foam pads: 225x15 (3 at each level – no pad, 1 pad… 4 pads), 235x15, 225x15

played pickup ball for an hour and a half
was tearing people up … scoring 3 or 4 points per game in games to 7-- 6 for one game— and my team won every game… jumper was still not falling, but i was finishing all my drives, making good passes, getting every fucking rebound, and swatting the shit out of guys 5-6 inches taller than me

peace

p

382

Got a nice arms day in on Saturday and some pickup soccer yesterday

Had a chest day today focused less on numbers and more on good chest contraction and stretch… Here’s how it went

– defrancos lower body warmup, lacrosse ball and foam rolling for about 20 min

Db chest squeeze press: 30x10, 30x10

Bb bench press: 45x20, 135x8, 225x8, 245x8-- this felt tough, 265x8-- this was awesome . Good feeling in the chest, smooth movement and dominated all the reps w/o a spotter

Sight incline smith machine press: 225x16, 275x8, 295x5, 295x5

Slight decline db press: 75x16, 85x9, 85x9— chest was tired as hell by the time I started this movement

1a db chest flies: 40x10, 40x10, 40x10
1b: decline push-ups w/ extended ROM: 10, 10, 10

Chest was done by the end of this workout-- expecting some soreness tomorrow.

Peace

383

chest was really sore from yesterday’s lift as expected…

liked the leg workout i did last week so did pretty much the exact same thing today…

defrancos warmup and some other stretching/mobility stuff for lower body

1a: jump soles vertical jumps: 5, 5, 5, 5, 5
1b: jump soles calf raise jumps: 30, 30, 30, 30, 30
1c: calf raises: 30, 30, 30, 30, 30
1d: single leg rdl: 10 each side for 5 sets
1e: single leg glute brdige: 10 a side for 5 sets

2a: seated hamsstring curl: 20, 12, 8, 7 — added weight every set
2b: weighted calf raise: 4 sets of 20

hip spread machine: 20, 12, 8, 8 – added weight every set

3a: shrugs w/ hold at top: 225x15, 275x15, 275x15—225x10-----135x25
4b: band pull aparts: 25, 25, 25

peace

384

Back and biceps

Biked for 10 min and row machine for 5 min

Straight arm pull down w/ lat pull downs: 6-6-20-20 (heavy for the first round, then drop the weight a little) 6-6-20-20. 6-6-20-20
----- damn this in itself would have been a good lat workout

Machine rows: 20, 12, 8, 8 — adding weight

Standing preacher curls: 35x15, 35x15, 55x10, 55x10, 55x10, 55x10, 55x10 — 10 sec between sets

Hammer curls: 25x10, 25x10, 25x10, 25x10,25x10— 10 sec between sets

Concentration curls: 20x 10 each side for 3 sets— continuous

Peace

385

Real nice shoulders day… Shoulders were screamin by the end

Machine bike: 10 min

Row machine: 10 min

1a: military press: 135x5, 155x5, 175x7---- last rep was hard as fuck… This is a really good number to hit
1b: db incline lateral raises:12’sx60, 12’sx60, 12’sx60----- might be a masochist, but I sorta enjoy these

Db side raises partial swings: 45’s x 30 for 3 sets

Scrape the rack press: 95x8, 95x8, 95x8— did these with really short rest breaks, made it pretty tough

Shoulder circuit: side raises,front raises, dead stop side raises, dead stop front raises, db power clean and 1/4 press

– used 15 lb db for first set and did 8 on each exercise

– used 12 lb db for second set and did 8 again on every exercise

Peace

386

friday did some benching before playing pickup ball for an hour and a half

bench: 135x5, 225x3, 275x3, 315x1 – easy , 335x1 – not great speed, but wanted to see if i still had “it” lol… at least 10 lbs in the tank prolly… i’m a little bit lighter these days, usually in the 180-183 range depending on the time of the day… strength is at or near max levels in pretty much all my lifts so that is cool… 275x8 – good set

wide grips (slow negative w/ 2 sec pause at bottom): 205x6, 205x6, 205x6 – went really light on these

close grip “tricep death” foam press medley: 245x3-3-3-3-3 – my buddy challenged my to do this weight… I did 230 last week but I was happy to get all the reps this week

played pickup soccer for 2 hours today… lower back is still sorta shitty unfortunately… i prolly should take 2 weeks or so off to give it some time to heal, but that’s just not gonna happen

peace

387

today’s lift: arms

seated db curls w/ 3 second negative: 2 warmup sets, then 30x10, 30x10, 30x10

bb curls (45 sec rest between sets) 75x6, 75x6, 75x6, 75x6, 75x6, 75x6

standing preacher curls (45 sec between sets): 65x15, 65x9, 65x7, 65x8

1a: rope tricep pushdowns: 1 warmup set, then 4x15
1b: “bench” ring dips (tricep focused): 4x12

— was gonnna do some curl bar extensions but didnt have time

im gonna take this week pretty easy… i’ll be doing arms every day and maybe one shoulders day, but i want to put as little as possible stress on my lower back… im gonna be taking a lot of ibuprofen/aleve and i got spring break next week so i will be taking it easy… hopefully i can make some significant progress on rehabilitating my lower back these next two weeks

peace

388

another arms day today: did a bunch of supersets and was really feeling a good pump/fatigue in my forearms and biceps

– did DeFranco’s leg warmup, lacrosse ball rolling, and foam rolling first

1a: rope pushdowns: 2 warmup sets then 4 sets of 15
1b: db curls with 3 second negative: 2 warmup sets then 4 sets of 10 with 35’s
------ 30 sec between rounds, no rest between bi’s-tris

2a: bb curls: 85x6, 85x6, 85x6, 85x6
2b: close grip pushups: 15, 10, 10, 10---- did these really slowly, really trying to feel the tricep on the way down, then squeeze at the top
----- 30 sec between rounds, no rest between bi’s-tris

3a: bb incline extensions: 75x10, 75x10, 75x10
3b: hammer curls: 40’s x 10, 40’s x 10, 40’s x 10

bb curl: 45x35

peace

389

'nother arms day today… arms were looking pretty swole

–defrancos leg warmup, lacrosse ball rolling, and foam rolling

1a: cg top 1/2 bench lockouts from pins: 225x5, 275x10 295x10, 300x10 — these were good… went a little bit closer to the chest then “normal” lockouts and they were close grip, so they were pretty tough… these were great for really getting the triceps activated
1b: db cross body hammer curl: 45’s x 10, 45’s x 10, 45’s x 10

2a: bb reverse curls: 45x15, 45x15, 45x15, 45x15----45x10 normal curls
2b: rope tricep pushdowns: 15, 15, 15, 15

3a: preacher bar laying down tricep extensions: 85x10, 85x10, 85x10 — these were great, really getting a lot of blood into the triceps… I did them slowly on the way down emphasizing the stretch at the bottom
3b: standing preacher bar curl: 85x10, 85x10, 85x10

short rest periods throughout, trying to keep a good pump going

peace

390

great shoulders day today… took time my time during military presses, but after that I never took more than 30 seconds between sets… shoulders were gettin really pumped and it got pretty painful (in a good way)

–1a: military press: 135x3, 145x5, 165x5, 185x5 – bodyweight’s been around 182-184 lately, so pressed a little over bodyweight for 5 reps… would be cool to hit this for 10 eventually
–1b: bent over db lateral raises: 12’s x 60, 12’s x 60, 12’s x 60

–DB side partial raises: 45’s x 30, 45’s x 30, 45’s x 30 --getting that blood in the delts

–scrape the rack military press: 95x10, 95x10, 95x10

–6 ways: 8’s x 10, 8’s x 10

peace

391

went on vacation last week… no lifting and shitty nutrition, but I had a lot of fun

bench day today:

shot hoops for an hour, then…

bench: 135x4, 225x4, 265x4, 295x4 ---- felt weak

incline bench: 225x12, 225x10, 225x10

1a: flies: 25’s x 10, 35’s x 10, 35’s x 10
1b: db military press on stability ball: 35’s x 30, 35’s x 30, 35’s x 30

tricep extensions----> cg presses: 85x10–>burnout, 85x10–> burnout, 85x8–> burnout

rope tricep pushdowns: 4 sets of 12

peace

392

was out of town the past two days and didnt train… chest and tris were sore as fuck from monday’s lift, which was expected after my little layoff

today’s lift:

back (lats) and upper back

1: Pullups: 15, 15, 15

2: Hex Bar Rows: 115x10, 115x10, 115x10

3: KB Rows: 32 kg x 10 per side , 32 kg x 10 per side, 32 kg x 10 per side

4: Seated Chest Supported Rows: 20, 20, 20 – kept the rest between 30 sec and 1 minute for these

5A: shrugs w/ hold at top: 185x20, 235x15, 235x15—185x10—135x20
5B: band pull aparts: 20, 20, 20

played ball for an hour or so… a nice, competitive 1-on-1 game to 21 that took like 25 min also

peace

393

dude i usually lift with couldn’t come today, so i decided to switch it up a bit

tried out one of ct layers workouts based on this template…

(layer 1) Ramp to max

(layer 2) clusters — One set has several reps (3-7) performed 10 seconds of rest between them.
You rest the bar on every rep, which is why it’s best to start from pins or a deadstart. You stop the cluster set when you cannot perform more reps. You do 3 sets.

(layer 3) extended sets —For this layer we use 80-85% of the max ramp. Each set has two bouts of reps separated by 15 seconds of rest. You start the first bout by doing as many reps you can with 80% without major form breakdown. When you reach a point where you know that you will not be able to complete one more clean rep, you replace the bar on the supports and rest for 15 seconds. After those 15 seconds, you unrack the bar and try to do as many reps as you can again. Then the set is over.

(layer 4) speed HDL… speed HDL is 8 sets of 3 explosive reps (50% of ramp) with 30 sec. of rest between sets.

i used deadstart bench from pins today – set up the pins right above my chest so that my t-shirt was brushing the bar at the bottom of the lift

here’s how it went…

layer 1: ramp to max: 135x5, 185x3, 205x3, 225x3, 245x3, 265x3, 280x1, 295x1, 300x1 — tough!

layer 2: clusters: 270x1-1-1 270x1-1-1 — these were tough, prolly should have used a little less weight

layer 3: extended sets: 240x8-2-3 240x9-2-1

layer 4: speed HDL: 150x3 for 9 sets (alternate close, normal, wide grip) – this was too light, prolly need to be in the 200 range to get something out of it

pump/prehab work:
1a: rope tricep extensions: 15, 20
1b: db alternating curls: 35’s x 10, 35’s x 12
1c: band pull aparts: 25, 25

peace

394

nice legs and traps/shoulders day today:

first time squatting in 2 months or so and it went well — i’m going to ease back into it very slowly, and stop at the first sign of lower back irritation

squat: 45x10, 135x10, 155x10, 175x10

snatch grip high pulls: 45x6, 115x3, 135x3, 155x3,
–clusters: 175x1-1-1-1-1 175x1-1-1-1-1
–speed sets (20 sec between sets): 115x3 for 10 sets

1a: shrugs w/ hold at top: 205x25, 205x25, 205x25 – no hold at top, just repped em out
1b: face pulls: 25, 25, 25

peace

395

pretty solid lift today…

–foam rolled my hips, back and hamstrings out … traps and glutes were pretty sore from yesterday’s lift

incline bench: 45x5, 135x3, 185x3, 205x3, 225x3, 250x3, 265x1, 285x1
–clusters: 260x1-1-1-1-1 260x1-1-1-1-1
–speed sets (rest when partner is going): 205x3 for 9 sets, switched between close, normal, and wide grip

1a: scrape the rack military press: 95x10, 95x10, 95x10
1b: db side raise w/ hold at top: 20’s x 10, 20’s x 10, 20’s x 10 — this was great, pretty much became a pain tolerance type of thing, and i was getting a really good pump

rope tricep pushdowns: 3 sets of 8-15

alternating db curls (drop set): 30’s + bands x 10 ---- 30’s x 10 ---- bands x 50

peace

396

real good arms day today…

–seated alternating db curls w/ 3 sec descent: 2 warmup sets w/ 25’s then 35’s x 11, 35’s x 11, 35’s x 11, 35’s x 11

–bb curl: 85x6, 90x6, 90x6, 90x6—65x8—45x10 (drop set)

–db hammer curls: 45’s x 10, 45’s x 10, 45’s x 10—35’s x 8—25’s x 10 (drop set)

–rope pushdowns w/ squeeze at bottom: 4 sets of 15

–dips (tricep emphasis) (30 sec between sets): 20, 13, 10, 8

–incline tricep bar extensions: 65x12, 65x12

peace

397

had a good lift today… hit a little bit of legs, then a lot of benching..

also my weight has been pretty consistently around 180 lately, which is a little lighter than usual. I was feeling pretty hoppy today while shooting hoops/ throwing oops to myself, but my strength isnt 100% due to being a little bit leaner. I’m going to try to push it back up.

here’w how it went…

–defranco’s agile 8 and pvc pipe rolling

– box jumps: 7 or 8 sets of 1-5

–power cleans / snatches: 6-8 sets of 3 with 40 kg just working on form and feeling it out

–squat: 140x10, 160x10, 180x10

then a bench layer workout based on CT’s stuff

(layer 1) Ramp to max

(layer 2) clusters — One set has several reps (3-7) performed 10 seconds of rest between them.
You rest the bar on every rep, which is why it’s best to start from pins or a deadstart. You stop the cluster set when you cannot perform more reps. You do 3 sets.

(layer 3) HEAVY DENSITY LIFTING This is the most effective way to stimulate as many fibers to grow as possible, especially now that the nervous system is “on”. Each set is as follow:
5 reps/rest 10-15 sec/4 reps/rest 10-15 sec/3 reps/rest 10-15 sec/2 reps/rest 10-15 sec/1 rep

(layer 4) speed HDL… speed HDL is 8 sets of 3 explosive reps (50% of ramp) with 30 sec. of rest between sets.

bench press:

layer 1: ramp to max: 135x5, 225x3, 265x3, 185x1, 295x1, 305x1

layer 2: clusters: 280x1-1-1-1-1 280x1-1-1-1-1

layer 3: heavy density lifting: 205x5-4-3-2-1 205x5-4-3-2-1 (close grip) 205x5-4-3-2-1 (close grip)

layer 4: speed HDL: 185x3 for 9 sets (rotated between close, normal, and wide grip)
---- paired with 3 sets of band pull aparts and 3 sets of calf raises

then shot hoops / practiced dunks for 45 minutes or so

peace

398

nice lift today … lots of explosive shit

–defrancos warmup and foam rolling

1a: box jumps: 8 sets of 2
1b: power clean: 40 kg x 3 for 4 sets then power snatch: 40 kg x 3 for 4 sets

–snatch grip high pull: 115x3, 135x3, 155x1,
----cluster set (10 seconds between sets): 165x1, 165x1, 165x1, 165x1, 165x1, 145x3, 145x3, 145x3, 145x3, 135x5, 135x5, 135x5

–snatch grip high pulls —> power snatch —> snatch grip behind the neck press: 135x3,1,5 135x3,1,5 135x3,1,5

shot some hoops and practiced some jumping for a half hour or so

peace

399

good schitt today …

–DeFranco’s warmup and foam rolling

1a: box jumps: 7 sets of 2
1b: power clean from floor: 40 kg x 3 for 3 sets, 50 kg x 3 for 2 sets, 60 kg x 3 for 2 sets, 70 kg x 3, 80 kg x 3, 90 kg x 3 ---- keeping it light and really focusing on form… trying to improve my hip explosion

then a bench from pins workout-- pins sets right above chest so t shirt was hitting the bar at the bottom – used the exact same template as last week … here were last weeks numbers

layer 1: ramp to max: 135x5, 185x3, 205x3, 225x3, 245x3, 265x3, 280x1, 295x1, 300x1 — tough!
layer 2: clusters: 270x1-1-1 270x1-1-1 — these were tough, prolly should have used a little less weight
layer 3: extended sets: 240x8-2-3 240x9-2-1
layer 4: speed HDL: 150x3 for 9 sets (alternate close, normal, wide grip) – this was too light, prolly need to be in the 200 range to get something out of it

here’s how today went… made some small improvements for some of the sets

layer 1: ramp to max: 135x5, 185x3, 205x3, 225x3, 245x3, 275x3, 295x1, 305x1
layer 2: clusters: 270x1-1-1-1-1 270x1-1-1-1
layer 3: extended sets: 240x10,2,1 240x7,3,2 (not 100% i remembered the numbers for this set right)
layer 4: speed HDL: 185x3 for 9 sets (alternate close, normal, wide grip)

then some pump/prehab work

1a: tricep pushdowns: 20, 20
1b: db curls: 35’s x 12, 35’s x 12
1c: band pull aparts: 25, 30

then shot hoops and did some practice jumping for like 45 min or so

later on i played full field soccer for like an hour and a half at practice

ive been playing/coaching for about 2 and a half hours almost every day for the past 3 weeks. i usually am actually playing soccer withe them for around 45 min - an hour, but i am on my feet and moving around the whole practice

peace

400

Looking lean in your avatar brah.

Are you coaching your own team, or another team?

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