Week 4 Day 2
Had to work late, and then helped someone move for an hour so was pretty warm and didn’t warm up.
Deadlift
2 x 225, 315
1 x 405
belt
3 x 2 @ 495
Sumo Deadlift
5 x 3 @ 405#
Block Pulls
3 x 3 @ 405#
Did the airdyne for a few minutes, but was out of breath
Week 4 Day 3
Warmup
4 min Airdyne
Plyometrics
Box Jump
5 x 2 @ 38"
Chest Pass
10 x 14#
Squat
2 x 225
Loose Belt
2 x 315
Belt, loose wraps
1 x 405
Belt
Week 4 Day 4
Warm Up
Airdyne for 4 min
Shoulder stretches
Power Clean
5 x 5 @ 225
I usually don’t do a full catch on the power cleans, I try to clean each rep as fast as possible
Power Shrug
5 x 3 @ 275
Belly Button Clean Pulls
3 x 3 @ 275
Ring Rows Feet Up
4 x 5 @ BW
Airdyne
Easy speed, 15min
I like to do some conditioning after I do lifting as I feel it helps with recovery
Week 5 Day 1
Warmup
4 min on Airdyne
Plyometrics
10 x L/R Single Arm Throws 6#
Box Jump 5 x 3 @ 36"
Bench
3 x bar, 135, 225, 295
wrist wraps
3 x 3 @ 335#
1 x 365#
Push Press
5 x 3 @ 225#
Chain Bench
3 x 135 ( chain), 225, 275, 295, 305
Squat
2 x 225, 315, 385
5 x 2 @ 420
Conditioning
Airdyne for 14 minutes
Week 5 Day 2
Warm Up
3 min on Airdyne
Plyometrics
14# Backwards Med Ball Throw x 10
Deadlift
3 x 225, 315
2 x 405
1 x 455
3 x 3 @ 505
Sumo Deadlift
4 x 3 @ 405
3 x 425
Tried rack pulls but my back spasmed way too much so didn’t try
Did some pullups why putting the weights away, worked up to 3 reps
Conditioning
Airdyne for 15 min
Week 5 Day 3
Warm up
4 min on Airdyne
Plyometrics
5 x 3 Long Jump
10 x 15# Chest Pass
Squat
3 x 225, 315
wraps
2 x 405
3 x 3 @ 465
1 x 505
Front Squat
3 x 135, 185, 205, 225 x 3
High Box Squat
Allowed to squat about halfway down
Worked up to 455 x 3
Bench
2 x 135, 225, 275
5 x 2 @ 305
Did leg Raises while cleaning up,
BW x 5, 6, 7, 8, 9, 10
Airdyne
14 min
Week 5 Day 4
Didn’t have much time, so this was all done in 30min
Power Clean
2 x 135, 225
5 x 2 @ 250
Power Shrug
5 x 3 @ 275
Clean Pull
3 x 275
3 x 295
3 x 310
Did some pullups while cleaning up, 10 or 15
Week 6 Day 1
Warm Up
Pushed Prowler 120 yards total
Various Stretches
Plyometrics
Chest Pass 12 x 20#
Box Jump 3 x 36", 40", 42"
Bench
3 x bar, bar, 135, 225
loose wrist wraps
2 x 295
1 x 335
tight wrist wraps
3 x 3 @ 350
1 x 385
I need to stay much tighter, the bar sank into my chest before I pressed it up
KB Push Press
3 x 53, 4 x 3 @ 70
Chain Bench
3 x 135 1 chain
3 x 225 1 chain
3 x 260 1 chain
3 x 295 1 chain
3 x 315 1 chain
Squat
2 x 225, 315, 385
5 x 2 @ 420
Conditioning
Airdyne for 11 min
Week 6 Day 2
Warm Up
Airdyne for 3 min
Various Posterior Chain/Hip Stretches
Plyometrics
3 x 3 14# Backwards Med Ball Throw
Deadlift
3 x 225, 315
2 x 405
belt
1 x 485
These weights felt an extra 100# heavier then normal
1 x 530
2 x 530, back spasmed on the 3rd rep so did not complete
0 x 530 I was pulling too much through my back so I wussed out
I had some issues pulling today, so I’m going to up the amount of stretching/recovery, start trying to get over 8 hours of sleep, and I will be cutting out some of the lifts so I won’t do more than 3 or 4 lifts a day
Leg Raise
5 x 5 @ BW
Conditioning
11 min on Airdyne
seem to help loosen up the back
So, got really sick yesterday so that seemed to explain part of why I had a bad deadlift day.
I am now having to work a lot of overtime, so I’m cutting out some auxiliary movements, to keep my big lifts stronger.
Week 6 Day 3
Warm ups
3 min walk
Foam Rolling / Stretching
Plyometrics
Box Jump
3 x 30", 34", 38", 41"
Squat
3 x bar, 135, 225, 315
belt
2 x 405
wraps
1 x 455
2 x 3 @ 505
Walked out 3rd set, but didn’t feel right so stopped
Bench
2 x bar, 135, 225, 275
5 x 2 @ 305
Airdyne for 11 minutes
Week 6 Day 4
Warmup
Walked about 5 min
Hamstring/Shoulder Stretches
Power Cleans
3 x 135
2 x 225
4 x 3 @ 245
Something happened to my arm, couldn’t get the full pull on the 5th set so I stopped before I hurt myself
Clean Pulls
3 x 245, 275, 295, 315
Band Pullaparts
3 x a lot
Conditioning
Went for about an hour walk with the wife
Week 7 Day 1
Warmup
Airdyne 3 min
Foam Roll/Stretches
Plyometrics
3 x 3 Chest Throw, 20#
3 x 2 Box Jump, 30", 36", 39"
Bench
3 x 5 with the bar
3 x 135, 225
wraps
2 x 275
1 x 315
belt
1 x 345
3 x 2 @ 370
Handoff
1 x 400
bicep gets stressed,
Chain bench with fat grip on bar
3 x 225
3 x 2 @ 315
was letting the bar sink into the chest, my arm was failing but I could bench it back up
Squat
2 x 135, 225, 315
1 x 375
3 x 2 @ 425
on the 4th set my back started to hurt so I stopped
Airdyne for 8 minutes
Held the bottom of the squat for 2 min
Stretched each hamstring for 2 min
Week 7 Day 2
Warmup
Airdyne for 3 min
Foam Roll
Plyometrics
3 x 3 Backward Ball Throw, 14#
Deadlift
Double Overhand
3 x 225
2 x 315
1 x 405, usually good indicator of good deadlift day
Belt
1 x 495
1 x 545
3 x 0 @ 565
back just was failing, couldn’t get it off the floor, but body felt really good
stopped pulling, need to give the back a break
next week won’t go over 365# for the Day 1 squats
Did multiple sets of pullups/chins while cleaning up, did sets of 2 - 4 reps
Airdyne for 8 min
2 min hamstring stretch/side
1 min hip stretch/side
Ball Roll on the lower back
Week 7 Day 3
Warmup
Airdyne for 3 min
Foam Roll
Plyometrics
3 x 3 Chest Pass 10#
2 x 36", 40", 42" Box Jump
Squat
3 x 135, 225
Loose Belt
3 x 315
Tight Belt
2 x 405
Knee Wraps
2 x 475
1 x 520
2 x 550 (pr)
Did my meet pr for 2, felt like I may have squatted it kinda high
0 x 570
Lifted the bar off the rack, but felt too unsteady to squat
Bench
2 x 135, 225, 275
5 x 2 @ 305
Did 5 shoulder dislocates in between bench sets
While cleaning up, did 6 x 8 leg raises
Had to leave early to run some errands
Week 7 Day 4
Warmup
3 min Airdyne
Foam Roll
Power Clean
2 x 135, 185
1 x 225
Failed 2 Power Cleans at 255, got the bar above nipple line but missed the catch
The cleans were hurting my bicep, won’t do them next week
Clean Pulls 3 x 3 @ 255
Ring Pullups 4 x 3
Airdyne for 5 min
Week 8 Day 1
Warm up
Airdyne for 5 min
Foam Roll
Bench
3 x 5 @ bar
3 x 135
3 x 225
wrist wraps
2 x 275
belt
2 x 325
1 x 365
1 x 390
1 x 410
0 x 420, had it but spotter took it since it was taking a long time to come up
Squat
2 x 135, 225, 315
5 x 2 @ 365
felt fast and easy today
Cool down
Airdyne for 5 min
Foam rolling and stretching
Week 8 Day 2
Warm up
Airdyne for 5 min
Foam Roll
Deadlift
3 x 225, 315
belt
2 x 405
1 x 475, 525, 560, 585 (tie for training pr)
hitched a little on the 585, about half an inch from the top
0 x 615
pulled the 615 off the floor, but didn’t lock it out
Chins
5 x 3
Cool down
Airdyne for 5 min
Foam Roll and Stretching
Week 8 Day 3
Warm up
Airdyne for 5 min
Foam Roll
Squat
3 x 145, 235, 325
belt
2 x 415
knee wraps
1 x 485, 535, 565, 585
got video of the 585, probably is parallel, just need to remember to hit the hole hard and use the recoil
might try to post the video this weekend
Bench
2 x 135, 225
5 x 2 @ 275
Leg Raise
5 x 8 @ BW
Cooldown
Stretches
Week 8 Day 4
Warm Up
Airdyne 5 min
Foam Roll
Clean Pulls
3 x 3 @ 275
Pull ups
5 x 1
Cooldown
Airdyne 5 min
Stretches
Week 9 Day 1
Warm up
Airdyne 5 min
Foam Rolling
Squat
3 x 135, 225, 315
belt
2 x 405
knee wraps
1 x 455
1 x 495
Bench
3 x 135, 225
wrist wraps
2 x 275
1 x 315
belt
1 x 365
Cooldown
Stretches
Did this day just to loosen up and see how I feel for the meet this weekend