Conditioning and Plyos on T/TR now, won’t post but it is there. Will try to get one more conditioning session in throughout the week with light cardio on the bike, but not counting on it given my various other commitments (work and school)
Power Clean:
135 x 3
205 x 3
235 x 3
Hang Clean:
215 x 2
215 x 2
225 x 2
Lateral Box Jumps:
Bw x 4 x 3
Pullups:
Bw x 4
5 x 4
15 x 4
Partner Hamstrings:
MR x 8 x 3
DB Rows:
115 x 8 x 3
Bus Drivers:
45 x 10 x 3
Bike:
6.8 mi L10 21 min
Tire Flips:
4
3
SL Bench Squats:
60 x 7e x 4
Bench Press:
225 x 5
245 x 4
255 x 4
260 x 3
Good. Goddamn. 1.5 min rest between sets. The whole thing was over in around 8 min.
Single Leg Box Jumps:
2e x 4
Front Squats:
185 x 5
205 x 5
225 x 4
Military Press:
120 x 6 x 3
Not much left in the tank there. Good workout.
Curls:
55 x 14
45 x 14
35 x 14
25 x 16
15 x 20
Feeding the pythons
DB Snatch:
75 x 3
85 x 3
90 x 3
DB Split Snatch:
65 x 3
70 x 3
75 x 1
Broad Jump:
Max x 5 x 3
Squat:
225 x 4
315 x 4
365 x 3
385 x 3
Incline Bench:
185 x 4
205 x 4
225 x 3
240 x 3
Med Ball Drop:
3 x 5
Lateral Squat:
55 x 5e x 3
DB Football Bar Bench:
80 x 5
90 x 5
100 x 5
Last week of the cycle, then spring break, then spring ball
Power Clean:
135 x 2
225 x 2
245 x 2
Hang Clean:
225 x 2
225 x 2
235 x 2
Lateral Box Jumps:
High box x 4 x 3
Hit the high box today, fuck yes
Pullups:
15 x 4
15 x 4
15 x 4
Partner Hamstrings:
MR x 8 x 3
DB Rows:
120 x 6 x 3
Bus Drivers:
45 x 10 x 3
Tire Flips:
4
SL Bench Squats:
70 x 5e x 3
75 x 5e
Bench Press:
225 x 5
245 x 4
255 x 3
270 x 3
NIIIIIIIICE
Single Leg Box Jumps:
2e x 4
Front Squats:
185 x 4
185 x 4
185 x 4
Military Press:
115 x 5
125 x 5
135 x 5
SWEEEET
Been real busy. Going home today. This was a great lift, our lift instructor- a player who graduated last year- really pushed us and it worked out well. Got a nice long break as a reward.
BB Split Snatch:
135 x 2e
165 x 2e x 3
Fun
Box Jumps:
3 x 4
Squat:
225 x 6
315 x 5
365 x 4 x 2
Focused on lifting fast
Slow Pullups:
4 x 5
DB Single Leg Squat on Box:
20 x 5e x 3
These are tricky, great finesse type movement for football
BB Rollouts:
95 x 8 x 3
These are a pain, tweaked back a little
Good first lift back
DB Power Clean:
80 x 4 x 4
Split Jumps:
3 x 3
Bench Press:
225 x 5
235 x 5
245 x 4
235 x 4
Bad final set. Fine with low weights at the beginning of this cycle, but the bar speed was too slow on the last set
MB Drop:
4 x 5
Snatch Grip RDL + Shrugs:
135 x 6 + 8 x 4
DB High Incline 1 Arm:
50 x 15
55 x 15
60 x 15
Back Ext:
Bw x 40 x 3
MR Neck:
Bw x 8
Split Jerk:
135 x 2e
135 x 2e
185 x 3
185 x 3
Deadlift SL Starts
275 x 5
325 x 5
355 x 5
325 x 5
DB Incline Press:
85 x 5
85 x 5
90 x 4
85 x 4
Gotta stop failing on the last set
Australian Pullup:
Bw x 10 x 3
add weight
SL Hip Bridges:
Bw x 5e x 3
Close Grip Bench:
135 x 8
185 x 8
185 x 8
Failed on the last rep
Need to focus more on movie weight explosively
Split Snatch:
135 x 2e
165 x 2e
175 x 3 x 2
Solid, probably will stay around here next week
Box Jumps:
4
3
3
3
Hit my shin on the last one, fuck that hurt
Tempo Pullups:
Bw x 5 (slow descent)
5 x 5 "
8 x 5 "
Bw x 5 "
These are awesome for pull-up development
DB SL Squat:
25 x 5e x 3
Good set
BB Rollouts:
95 x 8 x 3
Same weight, better reps
Spring ball starts thursday, basically a glorified training camp, looking forward to getting in better shape and putting in work
Bike:
21 min 6.85 mi L10
Too lean right now to be honest… I haven’t weighed myself in awhile but I have to be in the 230-235 range this lean. Hopefully I hit 240 by the season. I have definitely gained a lot of muscle throughout off season training thus far.
DB Power Clean:
80 x 4 x 2
85 x 3 x 2
Split Jumps:
3 x 3
Bench Press:
225 x 5
225 x 4
235 x 4
245 x 3
Decided I am just ignoring weight this cycle-as much as one can anyway- and focusing on speed and explosiveness in my lifts
MB Drop:
4 x 5
Snatch Grip RDL Shrugs:
135 x 5 8
155 x 5 8 x 3
DB High Incline 1 Arm:
50 x 14
60 x 14
65 x 14
Back Ext:
50 x 10 x 3
MR Neck:
Bw x 8
Split Jerk:
135 x 2e
185 x 3
185 x 3
205 x 3
Deadlift SL Starts
275 x 4
325 x 4
355 x 4
370 x 4
DB Incline Press:
85 x 5
85 x 4
90 x 4
90 x 4
Crisp as fuck
Australian Pullup:
Bw x 10
Bw x 12
Bw x 10
SL Hip Bridges:
Bw off a box x 5e x 3
Close Grip Bench:
185 x 7
205 x 7
205 x 7
explosive
Great lift
Hang Split Snatch:
135 x 3
165 x 3
155 x 3
165 x 3
Stupid, I hate hangs but whatever
Box Jumps:
3
3
3
Tempo Pullups (slow descent):
Bw x 4
8 x 4
8 x 4
8 x 4
Still awesome
DB SL Squat:
30 x 4e x 3
Good
BB Rollouts:
135 x 8 x 3
Good
DB Power Clean:
80 x 3
85 x 3
90 x 3 x 2
Bench MB Drop:
225 x 4
245 x 4
265 x 3
275 x 3
Solid
MB Drop
4 x 5
Snatch Grip RDL Shrugs:
135 x 5 8
145 x 5 8
155 x 5 8 x 2
DB High Incline 1 Arm:
60 x 12
60 x 12
60 x 12
Back Ext:
Bw 40 x 8 x 4
MR Neck:
MR x 8
Good workout, had a head collision in practice and went to the ER to get stitches, so all things considered this is a great work
Split Jerk:
135 x 3
185 x 3
205 x 3
225 x 2
Solid, for just a 1rm I could get so much more than this if I didn’t have to catch the weight for the next rep
Deadlift + SL Starts:
275 x 4
325 x 4
375 x 3
365 x 3
Back off set was a good idea, grip was really starting to go
DB Incline Bench:
85 x 4
90 x 4
95 x 3
100 x 3
Crisp again
Australian Pullups:
Bw x 8
15 x 8
Bw x 8
SL Hip Bridges:
Bw off a box x 6e x 3
Close Grip Bench:
205 x 6
205 x 6
225 x 6
Still explosive, good
Split Snatch:
135 x 3
165 x 2
175 x 2
185 x 2
Getting 185 was nice
Box Jumps:
3
3
3
Squats:
275 x 3
315 x 3
385 x 2
405 x 2
Awesome, and I am reminded why I love the way we lift. You absolutely blow PRs out of the water when you finally test weight. I was good 425 x 2 at least, this weight flew up.
Tempo Pullups (slow descent):
Bw x 4
15 x 4
15 x 4
15 x 4
Good
DB SL Squat:
35 x 4e x 3
Good
BB Rollouts:
135 x 8 x 3
Good
DB Power Clean:
90 x 3
90 x 2
90 x 2
Bench MB Drop:
185 x 3
225 x 3
245 x 3
275 x 2
315 x 1 fail
295 x 2
Got greedy, hard not too with the way the squat went. 275 went up fast as hell, could have had 5 easy, but I should have known better than two attempt 315 for 2 reps before even getting it for 1. Still a great milestone to break. Dissapointed about screwing up this part of bench, but I have still clearly gained a lot of strength and muscle. Just looking to finish out the cycle strong.
Snatch Grip RDL and Shrug:
135 x 4 8
145 x 4 8
165 x 4 8
185 x 4 8
DB Incline Single Arm Press:
80 x 10 x 3
Trying to redeem myself from bench here
Back Ext:
25 x 8 x 3
Back is sore from practice, went light
MR Neck:
Bw x 8