AM workout
Seated vertical jumps 5x2
Bench 3x4x185
Squat 5x275
Deadbugs 2x5
Chin-ups 2x10
Db Skullcrushers 2x11x20
2 Likes
AM workout
Triple broad jump 5x3
Z-press 5x95,125, 8x135
Power clean 5x135, 3x155, 2x185
Ab wheel 2x5
Dips 15,12
Incline curls 2x12x20
Broad jumps were way better than last time I did them. Ended up landing a few feet further at the end than I had the time before. Hitting 135 for 8 on z-press was a surprise as well. Have done the movement once (about 5 years ago) & remember it being way harder than regular press, so I was expecting 115 to be tougher. Once I did five at 115, I knew I had to go up though. Rest of the work was good. The 5-3-2 on cleans felt much smoother & easier than last week
3 Likes
AM workout
Single leg vertical jump 4x2 per side
Vertical jump 1x2
Dead bench 4x135,185,205, 5x225
Squat 5x5x245
Deadbug 2x5
Weighted chins 2x8x45
Body weight tricep extension 2x12
The one set of regular vertical jumps felt great after the one leg jumps. Thought it was the best I’ve jumped in a while. Was pleased to hit two plates for five on the dead bench. Squats moved well too. Really good session overall
3 Likes
PM workout
Airdyne 5x2 min on/1 min off- 4.47 miles
Zercher Jefferson curls 2x10x95
Gonna stick to these Jefferson curls for a little while & see how it works out. Low back has always been a weak point for me, so some direct work on it could bring a lot of things up. We’ll see how it goes. Should be a good experiment if nothing else
2 Likes
AM workout
Knee jump to vertical jump 5x2
Press 3x6x125
Power clean 3x135, 2x3x155
Ab wheel 2x5
Dips 2x13
Fat grip curls 2x12x50
The knee jump into vertical felt odd at first. Puts you in a weird position to jump from, but stuff like that is great for overall athleticism, & by the last couple sets I had gotten much smoother. Press was a touch slower than I would like, but still moved fine. Cleans & assistance were solid
1 Like
AM workout
Hill sprints 4x20yd
Squat 5x275
Bench 3x6x185
Deadbugs 2x5
Weighted chins 15x30 lbs
Db Skullcrushers 20x20 lb db’s
Had to cut it to one big set of chins & tricep’s, but they still didn’t disappoint. Not a huge volume day, but all really good work. Squats didn’t move as well as I kind of expected, but that was really the only thing that I seemed to need a bunch of improvement. Felt fast on the sprints for the first time in a long time. 16 chin ups with 30 lbs is my PR, so just one rep away at the end of the training session is not bad at all
2 Likes
AM workout
Single leg lateral broad jumps 4x2 per side
Seated dead press 5x95,115,135,145,155
Hang power clean doubles x135,155,185,195,205
Ab wheel 2x5
Incline curls 2x12x20
Lu raises 2x10x10
1 Like
AM workout
Triple broad jump 5 sets
Paused close grip bench 13x185
Squat 5x5x260
Weighted chins 2x5x75
Body weight tricep extension 2x12
Deadbugs 2x5
Happy with how everything went today. Jumps were a little shorter than last time I did triple broad jumps, but still solid. Bench & squat both felt strong. Squats in particular moved much better than last week’s 5x5, & 13 reps of close grip with a pause is more than I expected
1 Like
AM workout
Vertical jump 4x2
Press 3x6x125
Power clean 3x135, 2x3x155
Ab wheel 2x5
Fat grip curls 2x15x50
Dips 2x15
Jumps weren’t great, but I could tell I’m carrying some fatigue from squatting Saturday, so not really a surprise. Rest of the work was good. Pushed this workout forward to today, & will take a rest day tomorrow due to schedule
2 Likes
AM workout
Hill sprints 4x20yds
Squat 5x290
Bench 3x6x185
Deadbugs 2x5
Double kb RDL 2x10x45’s
Chin ups 15, 10+3
Db Skullcrushers 2x20x20’s
Good session today. Sprints felt decent. Not bad but not super fast either. Squats moved well though. The last bit of assistance gave a really solid pump as well. Really solid day all around. Had a really tough night of sleep last night, so pushing the alarm back & having a rest day tomorrow will be super nice
2 Likes
AM workout
Hurdle jumps 5x5
Z-press build to 10x135
Power clean singles 135, 155, 185, 205, 215, 225
Ab wheel 2x5
Incline curls 2x15x20
Lu raises 2x15x10
Hit two reps more on z-press than I did two weeks ago, so that’s solid. & power cleaning 225 for the first time in a long while also went well. Happy with today overall. Traps got hit hard by the Lu raises at the end as well. I’m liking doing those once a week instead of a second day of dips. Just feels better.
Big squat day tomorrow
1 Like
AM workout
Single leg lateral broad jumps 4x2 per leg
Dead bench up to 6x225
Squat 5x5x275
Barbell rows 2x15x135
Deadbugs 2x5
Overhead barbell tricep extension 2x15x55
Added a rep on bench from two weeks ago, & squats moved really well. Strength is coming along nicely. Really happy with that. Leaned farther forward on rows than I usually do, & it ended up feeling a bit better in my lats and traps. Got a really solid pump there. Need to do those more often, as I tend to let them slide in favor of pull-ups
1 Like
PM workout
5 sets of 1 mile airdyne every 3 minutes
Zercher Jefferson curls 2x10x95
Then played some pickleball. Was pretty tired by the end. A good day
1 Like
AM workout
Skater jumps 5x3 per side
Press 3x6x125
Hang power clean 3x3x155
Ab wheel 2x5
Dips 2x15
Incline curls 2x15x20
Hamstrings, glutes, spinal erectors, & just lower body in general is sore from the squatting & Jefferson curls this weekend, so I went with the skater jumps to move through a different range of motion & not compare with other max output jumps. They went pretty decent though. Cleans moved really easy after that. Good day overall. Got a heavy 5 on squats tomorrow. Hoping my legs are recovered by then
1 Like
AM workout
Falling start hill sprints 4x25 yds
Squat 5x305
Bench 3x6x185
Kb RDL 2x10x45’s
Barbell rows 2x12x135
Deadbugs 2x5
Legs were a bit tired heading into this, so sprinting then squats was tough. Got through it solid though. Sleep hasn’t been great the last few nights, & I’m eating less food than I had been, so recovery isn’t the best. But, I have a rest day tomorrow which will be nice
2 Likes
AM workout
Broad jump 4x2
Seated overhead pin press 5x160
Power clean 5x135, 3x185, 2x205
Hanging leg raises 2x8
Incline curls 2x15x20
Lu raises 2x15x10
Felt pretty dead this session. Just felt tired jumping and had no explosiveness. Barely grinded through the fifth rep on press. The bar legit stopped for about two seconds midway through the rep, but I knew I could get it & pushed through to lockout. Cleans were more of the same, just didn’t feel strong or fast. I’ve generally just been a step behind this week. Planning to train normal tomorrow, then deload next week. Can tell I need some extra recovery, plus my schedule is a bit off next week so it slots in well
2 Likes
AM workout
Hurdle jumps 4x5
Paused close grip bench 10x205
Squat 10x295
Barbell row 2x15x135
Deadbugs 2x5
Db Skullcrushers 2x20x20
Moved my grip even closer than I did two weeks ago on bench, so that made it extra challenging. Felt strong though. Honestly a pretty good session today, way better than yesterday. Still gonna deload next week, as I know that’s what I need, but I feel good about it as a choice now as opposed to a necessity that I waited too long on. Squats also moved really well. Pleased with that as a top set
1 Like
AM workout
Vertical jumps 4x3
Press 3x5x115
Power clean 3x135, 2x3x155
Ab wheel 2x5
Dips 2x12
Incline curls 2x12x20
Thought about a deload last week, then I got sick at the beginning of the week & had some travel at the end, so just pivoted to a week off. Still got some walking & hiking in, so I was active, but the week off was good mentally. Definitely more excited about lifting weights again than the jumping & sprinting
2 Likes
AM workout
Squat 5x245,265
Bench 2x5x185
RDL 2x5x185
Deadbug 2x5
Chin-ups 2x12
Body weight overhead tricep extension 2x12
Good day of “recalibrating” too training. Ditched the sprints I normally do on Wednesday in favor of more lifting. Brainstorming some ideas of lifting programs I might start next week
1 Like
AM workout
Press 3x10x115
Barbell rows 3x10x135
Fat grip barbell curls 3x10x55
Band pushdowns 3x12
Reverse fly 2x15x5
1 Like