Friday, June 25, 2004
A1) Cuban Press 3 x 10 @ 15lbs
A2) Single Leg Ham Ball Curls 3 x 12
2 Board Press 185 x 3, 205 x 3, 225 x 3, 235 x 3, 245 x 3, 255 x 3
Snatch grip high pulls 133 x 5, 4 x 5 @ 154lbs
Single Leg Squats 4 x 6
Bent Over Raises 3 x 10 @ 25lbs
Tricep ext with EZ bar 3 x 10 @ 80lbs
Jordan
Cool. I’m doing tier program too but doing a bit different. Is that all you’re doing? Have you seen Coach H’s program for football players this summer at elitefs website? http://asp.elitefts.com/qa/default.asp?qid=23112&tid=81
It gave me some ideas for pre and post workout/dynamic stretching/etc.
I also do some mobility work as needed. Most of the time it is concentrated around my hips, I do some during my warm-ups in between my sets and then at the end I’ll rotate some in with my accessory movements, then sometimes I’ll do static stuff at the end.
I am also looking to add some more accessory movements the end though, just taking it easy back into the total bodys this time around.
I believe after next week I will change it as well to a system more similar to what H has posted at elitefts.
Tier 1 wk1: 6 x 3, wk2: 3 x 3, 3 x 1
Tier 2 5 sets of explosive movements
Tier 3 4 sets volume
Then after two weeks of that i will go speed as tier 1, strength as tier 2, and volume at tier 3.
Jordan
Monday, June 28, 2004
Cleans 176 x 3, 198 x 3, 220 x 8, 242 x 1, 252 x 1, 257 x miss
Good Mornings 2 x 5 @ 185lbs, 3 x 5 @ 205lbs
Floor Press 4 x 5 @ 195lbs
Straight Leg Sit-ups 4 x 10 @ 30lbs
Natural GH Raise 3 x 6
One Arm DB Row 3 x 10 @ 80lbs
Jordan
Monday, July 05, 2004
Cleans 6 x 3 @ 176lbs
Squats 3 @ 225, 3 @ 275, 3 @ 295, 2 x 3 @ 315 ? didn?t feel too good so stopped there
Incline Bench 4 x 6 @ 185lbs
Natural GH Raise 4 x 6
Pull-down abs 5 x 10 @ 66lbs
Cable Seated Row 5 x 10 @ 110lbs
Changed my focus with teh tier system. It is now as follows:
Tier 1: Power total-6x3@65-70% lower-6x3@50-60% Upper-6x3@60%
Tier 2: Strength week1:5x3 week2:2x3,3x1
Tier 3: Strength/Hypertrophy 4x5-8
Then supplemental work for abs, pchain, upper back, triceps
Jordan
Wednesday, July 07, 2004
Box Squats (1 inch below parallel) 6 x 2 @ 185lbs
Bench Press 3 @ 205, 3 @ 225, 3 @ 235, 3 @ 245, 3 @ 255
Snatch 4 x 5 @ 133lbs
One Arm DB Row 3 x 8 @ 90lbs
Good Mornings 3 x 6 @ 205lbs
Sprint 100M, jog 200M x 5
Rest 3 minutes
Sprint 50M, jog 50M x 8
Jordan
Friday, July 09, 2004
Single leg ham ball curls 2 x 15
Bench Press 6 x 3 @ 155lbs ? felt very fast
Hang Clean 3 @ 176, 3 @ 186, 3 @ 198, 3 @ 208, 1 @ 220 ? I don?t know what happened here, I just couldn?t pop it up today, I missed two attempts at extra reps so I just stopped, felt tired today so I?ll just chalk it up to a bad one
Step-ups 4 x 5 @ 185lbs
Pull-ups 4 x 5 with 2 sec pause at top and slow eccentric, then 12 reps (got into a pissing contest)
Straight Leg Sit-ups with bar on back 4 x 10 @ 30lbs
DB Curls 2 x 10 @ 40lbs
Jordan
Monday, July 12, 2004
Cleans 6 x 3 @ 176lbs
Squats 3 @ 275, 3 @ 295, 3 @ 315, 1 @ 335, 1 @ 365, miss @ 375
Incline Bench Press 4 x 6 @ 195lbs
One Leg back extension 3 x 10
Pulldown abs with leg forward 3 x 10 @ 77lbs (each side)
Seated Rows 5 x 10 @ 120lbs
Tuesday
Practice, lots of tackling, shoulders are a bit banged up
Wednesday, July 14, 2004
Box Squats 6 x 2 @ 195lbs
Bench Press 225 x 3, 245 x 3, 265 x 1, 275 x 1, 280 x miss
Snatch High Pulls 4 x 5 @ 176lbs
Cable Side Bends 4 x 10 @ 90lbs
Face Pulls 3 x 15 @ 35kg
Run 100M, walk 100M, run 200, walk 100, run 300, walk 100, run 400, walk 100, run 300, walk 100, run 200, walk 100, run 100, walk 100
Friday, July 16, 2004
High Step-ups (mobility) 2 x 10 ? these were awesome, made my hips/legs feel great
Bench Press 6 x 3 @ 155lbs
Hang Clean 3 @ 176, 3 @ 198, 1 @ 220, miss x 2 @ 230
Step-ups 4 x 5 @ 185lbs
Called it a day, this cycle I really didn?t progress at all, going to upper/lower splits next week for maybe the rest of the summer, cut down on total volume and get running more.
Monday, July 19, 2004
Deadlifts 135 x 5 x 2, 225 x 3, 315 x 3, 365 x 3, 405 x 1, 455 x 1 (straps), 475 x 1 (straps), 365 x 3 x 3
A1) Reverse Lunge 2 x 8 @ 115lbs
A2) Snatch grip shrugs 2 x 10 @ 143lbs
B1) One Leg BE 3 x 10
B2) Straight Leg Sit-ups 3 x 12 @ 30lbs
Jordan
Wednesday, July 21, 2004
Full Contact Twist 4 x 6 @ 45lbs
Floor Press 135 x 5, 155 x 3, 185 x 3, 205 x 3, 225 x 1, 245 x 1, 255 x miss
A1) Chin-ups 5 x 5 @ 30lbs
A2) 3 x 3 Floor Press @ 205lbs
B1) EZ bar extensions 4 x 10 @ 80lbs
B2) Cuban Press 2 x 10 @ 20lbs, lateral raises 2 x 10 @ 15lbs
Jordan
Friday, July 23, 2004
Cable Side bends 4 x 10 @ 90lbs
Box Squat (one inch below parallel) 10 x 2 @ 185lbs
A1) Bulgarian Squat with front leg on platform 3 x 8 with 50lb DB?s
A2) Pull-ups 3 x 8
B1) Back Extension GH Raises 3 x 12
B2) Upright row-clean grip 3 x 10 @ 115lbs
Jordan
Monday, July 26, 2004
Swiss Ball Sit-ups with bar on back 5 x 10 @ 30lbs
Speed Bench 10 x 3 @ 155lbs ? 3 different grips
Low Incline DB press 5 x 6 @ 85lbs
A1) Kelso row 4 x 10 @ 40lbs
A2) Rack Lockouts (12 inch stroke) 6 @ 205, 6,5,5 @ 185lbs
Sprint 40M, rest 10 seconds x 6. Rest 3 mins, repeat for 4 sets
Jordan
Low Box Squats (10 inch) 135 x 5, 185 x 3, 225 x 3, 245 x 3, 275 x 1, 295 x 1, 315 x 1, 325 x 1 - first time doing these, stopped there.
265 x 3 x 3
A1) One leg back extension 3 x 10
A2) Straight Leg Sit-ups 3 x 12 @ 30lbs
300M shuttle run, 1:15 rest X 6 - these really killed me
Jordan
Full Contact Twists 3 x 6 @ 45lbs
Bench Press 2 x 5 @ 135, 3 @ 185, 3 @ 225, 3 @ 235, 2 @ 245, 2 @ 255, 1 @ 265 (spotter just touched 2nd rep)
A1) Chin-ups 5 x 5 @ 35lbs
A2) Bench Press 5 x 4 @ 225lbs
Hammer Curls 2 x 15 @ 35lbs
Jordan
Sunday, August 1, 2004
Sprint 100M, walk 40M x 8
Walk 300M
Repeat.
Jordan
Monday, August 2, 2004
Full field suicides - 5 lines
4 sets, walk 300m between sets
Jordan
oops, my buddy was logged in there.
It was actually me.
Jordan
Wednesday, August 4, 2004
Box Squats 2 x 2 @ 185, 8 x 2 @ 205
One Leg Squats 2 x 10
Back Extension GH Raises 3 x 12
Straight Leg Sit-ups 3 x 12 @ 30lbs
Jordan
Friday, August 6, 2004
Cable Side Bends 3 x 10 @ 90lbs
Ballistic Push-ups 5 x 5
DB Press 4 x 6 @ 85lbs
Cable Seated Rows 4 x 10 @ 140lbs
DB Shrugs 8 @ 120lbs, 8 @ 110lbs, 10 @ 110lbs
BB Curls 3 x 8 @ 85lbs
Jordan
Monday, August 9, 2004
Low Box Squats 2 x 5 @ 135, 3 @ 225, 3 @ 245, 1 @ 275, 1 @ 295, 1 @ 315, 1 @ 325
One Leg Back extension 3 x 10 with 10lb plate
Walk 100M between each sprint.
Start at 100M and work uo to 400M and back down.
Jordan
Wednesday, August 11, 2004
Banged my shoulder a bit playing rugby on the weekend, so no pressing today. It’ll be fine just need a rest.
DB Rows 85 x 10, 95 x 6 x 3
Full Contact Twist 3 x 6 @ 45lbs
Shoulder Circuit with 8lbs DB’s
a1) Lateral Raise
a2) Front Raise
a3) Cuban Rotations
All for 20 reps, 2 sets
Full Field - walk, jog, run, sprint X 10
Rest 3 minutes
Sprint 100M, walk 40M X 6, rest 3 mins, repeat.
Jordan