Cycle 9 Wave 2
Military Press:
115 x 5
130 x 5
150 x 8 PR
Notes: This was hard, but I didn’t care. I’ll recover fine I reckon. There was a huuuge tatted up dude at the beach gym today.
BB Row:
165 x 12 x 2
CGBP:
135 x 3 x 2 Regular Grip
135 x 3 x 3 Close Grip
135 x 3 x 3 Ultra Close Grip
YTWL:
10 x 8
Squat:
275 x 5
Notes: Cut out the rest of my work sets. I biked, ran, and hiked ten miles of hill the day before.
Face Pulls:
110 x 12 x 3 PR
Pulldown Abs:
90 x 12 x 3 PR
Curls:
60 x 6 PR
55 x 8
CoC: 15 s x 2 PR
Notes: Just got some easy records on accessories and rested the legs.
Cycle 9 Wave 3
Weight: 228 Lbs
Bench:
205 x 5
235 x 3
260 x 3 PR
Notes: Felt good. Had alot of warm up sets, and probably could have had one more, but I was still spent after this.
Inc DB Press:
95 x 8
95 x 6
90 x 6
DB Row:
100 x 20
Ext Rot:
15 x 12 x 3
Notes: Great workout. May not look like much, but it was.
Dead Lift:
295 x 5
330 x 3
370 x 1
Notes: Smoked 370.
Rack Pull:
390 x 1 PR
400 x 1 PR
405 x 0
Notes: Got greedy, didn’t take enough rest or focus. Good PRs though.
Reeves Dead Lift:
135 x 8
155 x 6
Pullups:
Bw 35 x 3 x 3
Bw x 6
CoC:
20 s x 2
Military Press:
130 x 5
150 x 3
165 x 4 PR
CGBP:
140 x 3 x 8
Switched grips 3 times progressively closer
Notes: Drove my girlfriend and her family to the airport at 4 in the morning today, starting a new manual labor job tomorrow, so I took it easy.
80 m hill w/ 40 lb vest x 7
Been pretty down recently… got in the gym to start my deload today though
Bench:
135 x 5
185 x 3
Dead Lift:
135 x 5
225 x 5
DB Row:
45 x 18 x 2
DB Bench:
45 x 10 x 2
Prone Lower Trap Raise:
15 x 10 x 2
80 m hill w/ 40 lb weighted vest x 9 PR
This felt good
Had my wisdom teeth removed on wednesday, it’s been a bitch. The doc really fucked up my right side, so I look ridiculous, chipmunk swelling but only on one side. Finally got in the gym for the second deload workout.
Squat:
135 x 5
185 x 5
MP:
65 x 5
95 x 5
YTWL’s: 10 x 10
Ab Pulldowns:
45 x 10 x 2
Bench:
195 x 3
225 x 3
250 x 4 PR
Notes: This is good.
DB Inc Bench:
100 x 6
95 x 4
Dead Lift:
275 x 3
320 x 3
Notes: Burnt out, wisdom teeth removal reduces energy resources
Pullups:
3 x 2
Prone Lower Trap Raise:
15 x 12 x 2
Notes: Combined workouts to have more time before leaving for college
Squat:
225 x 5
MP:
135 x 5
Alot going on, couldn’t get my head into it and my body was dog tired. Shipping off to camp on the 19th.
Moved into my dorm 3 days ago, shit has been a crazy whirlwind. Doing stuff all day for football. Hit 13 reps on the 225 bench test at 8 o clock in the morning.
All my workouts are being recorded on a chart with my team. I will post general strength numbers at the end of the season.
Resurrection! It’s been exactly a month and a day since the season ended. To sum things up, this last year has really renewed my passion and love for the sport, something I lost my senior year of HS. I am far more committed to football than before, I am not just lifting because I love it anymore.
I took a week off after, then we started some light lifting 2x a week, more rehab then anything although we still challenged ourselves. My coach gave us the week leading up to finals-now- and next week off. I plan on maintaining our schedule until next week, and taking that off then probably starting a 531 cycle or something of my own.
Injuries:
Hyperextended elbow has been giving me trouble, but felt good today. I think it’s only specific exercises that set it off, so just gotta be careful. Hopefully it will heal up in the next couple weeks.
Knee was hyperflexed and has been getting slowly better.
Crashed my bike and ended up with stitches and nerve damage in my left thigh. Leg feels good, nerve damage is still there. Hopefully it goes away if not that’s ok.
Workout:
This is pasted verbatim from the notebook I have been using to record my workouts. Kinda did what I wanted to do today after lifting under someone else’s regimen for so long. I have concluded if I do 531 I will most certainly be upping the bench volume, after gaining 15 pounds on my bench in season, in large part due to the increase volume on chest.
Bench:
Bar x 10
95 x 5
135 x 5
185 x 3
225 x 3
265 x 1
285 x 1
295 x 1 PR (+ 5 lbs)
305 x 1 PR (+ 15 lbs)
315 x negative
335 x negative
245 x 6
225 x 6
Curls:
55 x 14
55 x 8
40 x 12
Med Ball Slam:
3 x 8
Depth Pushup:
3 x 4
Plyo Pushup:
3 x 6
Bike:
6.40 mi 21 min L10
DB Rows:
100 x 10 x 3
Grease the groove x CoC
Power Clean:
135 x 3
185 x 3
225 x 1
245 x 1
255 x 1 PR
stopped here, PR because i’ve never maxed on power cleans and only really started training them in the past 6 months
Squat:
135 x 5
225 x 5
315 x 1
365 x 1
375 x 1
far cry from a max, but this workout purposely had a relatively conservative theme
DB Inc Bench:
85 x 8 x 4 PR
DB Toe Touch:
55 x 20 x 3 PR
Explosive Lateral Squat:
50 x 8 x 3 PR
most of these aren’t really PRs, just PRs for this cycle
Bike:
6.50 Mi L10 20 Min
Stretch
taking next week off, finals and it’l be good to take a break and heal a bit as I transition into the real off season
Depth Jumps 3 x 8 (1.5-3 ft height)
split squat jumps 3 x 8
Lateral box/line hops 3 x 8
3 cone drill 1 x 3
20 yard pro shuttle 1 x 3
30 yard shuttle 1 x 3
Stretch
Box Squat:
Warm up
315 x 4
355 x 4
375 x 4
380 x 4
These were fun, definitely had more in the tank.
RDL:
135 x 10 x 3
Bulgarian Squat:
50 x 8
35 x 8
35 x 8
These are fucking hard, it’s been so long since i did single leg exercises
Pull Through:
100 x 12 x 3
Calf Raise:
150 x 15 x 2
Floor Bridge/Birddog:
3 x 10
Plyometrics
Plyo Pushups/ Depth Drop Pushups/ Med Ball Slams x 6 x 3
Solid workout, getting used to the volume after coming of 2x a week training
Chin Ups:
4 x 4
Haven’t done these in so long that this was actually hard
DB Incline:
90 x 6 x 4
Shoulder hurt but these were easy, I really like straight sets for accessories, I think it’s more effective
Face Pulls:
100 x 12 x 3
Felt good
Shoulder Horn:
5 x 15 x 3
Bike:
L12 4.9 mi 21 min
Mostly a rehab type day, with a couple main strength movements … Bench day was suppose to be posted quite some time ago will post that in a bit
Bench:
225 x 4
245 x 4
255 x 4
245 x 4
Seated Cable Row:
150 x 12 x 3
Military Press:
115 x 10
115 x 10
115 x 10
Barely got these, pretty bad upper body stamina
Close Grip Bench:
135 x 6
185 x 6
135 x 6
Same deal here
Shoulder Circuit:
5 x 12 x 2
Bike:
L10 6.1 mi 21 min
High Pull:
225 x 4
235 x 4
245 x 4
255 x 4
Good Morning:
135 x 8
185 x 8 x 2
Single Leg DB RDL:
30 x 10 x 3
CoC:
1.5 x 4 x 2
Plyometrics
Med Ball Jump 3 x 10
Tuck Jump 3 x 10
Depth Jump 3 x 10
Lunge Jump 3 x 10