nice day today didnt get a ton accomplished but was good. 181.5 today.
DB flat press 3x10 50lb
power press 155 2x5 ; 160 1x5 ; 165 1x5 great feeling
DB flat flys 3x10 15lb
bench press 165 3x8
pullups 3x10 with help on most reps.
slow pushups to fatigue x2
slow situps 1x25 1x10
"get-ups" get up off floor as fast as you can from your front and back sprint 10 yds. each 4 times.
short 5 yard then 10 yard suicides forwards and backwards 2 of each.
ladder foot work
standing vertical jumps 2 sets of 10.
very fun plyos today with the coach that comes about once a week, hes the one that cares most and is a certified S&C specialist. really motivates us all. everyone cross their fingers that it'll be open tomorow so i can get some back work and heavy deads in!!
Late post but busy day today, this is for March 9th.
Lucky weightroom opend today, coach let us lift without supervision wich is nice because that means they know we are responsible. Had great lift. Weighed 181... wish I could gain weight...
Deadlift 225x3 275x3 295x3 315x3 355x1 new PR
Low Rack Pulls 3x3 315
Pullups 1x9, 1x10 (cheat 4 reps), 1x10 (cheat 7 reps)
LawnMowers, 3x10 40lb
Lat Pulldowns Wide 3x10 90lb
Sitting Cable Rows 3x10 90lb
T-Bar Rows 3x10 90lb+bar weight..
Bent Over BB Rows 1x10 65lb 2x10 95lb
Lower Back Extensions on glute ham raise machine. 3x10
Great back workout today I think, got 80 mins to lift instead of 40 and also there was only about 8 people in there. Got everything I wanted to get done done.
OK day today lower back is still torn up from fridays heavy deads :p
squat 185x8 225 3x8
calf raises 3 sets of 50
pullups 1x10 1x8 1x9
lunges 3x5 40lb DB's
glute ham raise 2x10
L's 1 each 60 sec.
same as thursday. great workout.
Shoulders fried today nice workout.
Power Press 135x5, 155x5, 165x5, 175x5
Incline DB Press 3x10 45lb
Arnold Presses 30lbx10 25lb 2x10
Bench 135x5, 155 3x8
Front Flys 3x10 15lb
Shrugs 55lb 3x10
pushups all types of them 15 sec as many you can do each time.
sit ups all types 15 sec as many you can do each time.
Punching Bag and Speed Bag work for about 25 min (with some rest)
lower back was in some serious bad joint pain today still from (im guessing) deadlifts friday. im pretty sure my form is good on DL's and my lower back shouldnt be hurting and i know my squat form is good. maybe its just weak lower back.
squat 205x5 225 2x5 245x5
DB curls 25lb 1x10 20lb 2x10
Skullcrushers 55lb EZ Curl 3x10
Power Clean 155x5, 165x5, 175x5, 185x5 ; freaking exhausted afterwords, was great.
hammer curls 25lb 3x10
overhead tricep extension 45lb 1x10, 50lb 2x10
tested broad jump, loop and linebacker.
got 91" standing broad jump
got 5.4 linebacker
got 14.5 loop ; note to self: SLOW DOWN YOUR FEET!!
Great power press today, decent bench. Ton of people didnt get much done.
Bench 155x8, 165x8, 175 2x8
Power Press 155x5, 165x5, 175x5, 185x5 last rep kinda shaky. Felt very good, this is one of my better lifts.
DB Bench 3x10 55lb
Pullups with help to 10, 3 sets of 10.
L's 1 min each side.
Shuttle: (forgot will get it later)
5 broad jumps: 41 feet
Nice back workout today and killer squats. I tried some new squat forms today, I tried about shoulder width feet, slightly pointed out but barely. Went down almost ATF on every one. Felt very good I might have to start squatting this way instead of paralell to take pressure off knees and just because it feels nice.
Squat 135x10, 225x8, 235x8, 245x8 short of breath last set, was very nice tho.
Pullups 1x10, 1x10, 1x7
Front Lat Pulldowns 100x10, 110 2x10
Rear Lat Pulldowns 100 3x10
DB Rows 40lb 3x10
Seated Cable Rows 90x10, 100 2x10
One hanging pullup till fatigue (got 10 secs)
Linebacker Drill 2 times, new PR of 5.31
loop one time, new PR of 13.65
nice day today seemed crunched for time tho. smashed my bench press. 184 lb today.
bench 155x8, 175x8, 185 2x8
power press 155x5, 175 2x5, 185x5
standing DB curls 25lb 3x10
overhead tricep extension 50lb 3x10
strict sitting DB curls on knee 20lb 3x10
tricep cable pushdowns 60lb 3x10 ---killer!!
lying tricep extensions 40lb 3x10
squat 225x5, 235x5, 245x5, 255x5
power clean 155x5, 165x5, 175x5, 185x5 crazy.
arnold presses 30 lb 3x10 (i think)
slight incline DB shoulder press 40x10, 45x10, 50x10
5, 10, 15, 20 yd sprints 3 of each.
felt good with bench today even tho needed a little help on last rep.
bench 155x8, 185x3, 195x3, 185x5, 195x8 (little help on last rep)
power press 135x5, 155x5 175 2x5
GHR 3x10, help with last 4 reps on last set.
dips to fatigue 1x13, 1x11, 1x10
RDL 135lb 2x10
little bit of get-ups, 4 reps of linebacker drill, broad jumps, and D-line explosive work.
Workouts are looking very solid man, what are plyos if you dont mind me askin.
"Plyos" is the slang term for Plyometrics. Plyometrics for us are drills that increase our explosiveness, speed, agility, and footwork. We do a variety of different drills like the "linebacker" drill, the loop, etc. I've explained them all in my different posts atleast once if you want to learn more about them.
Thanks man, I shall take a closer look.
Cool man, if you have any questions just ask i'll try to help :)
Mines well do today's entry.
Not open today, but played a good 60 minutes of pickleball. (www.pickleball.com). It's just like tennis but with a littler court and with whiffle balls. Huge thing at my school. PICKLEBALL IS IN SESSION. That's 60 minutes of *serious* pickleball, worked up a nice sweat.
Just finished reading on all of these Plyo's. I think I get the jist of it. I think its something I would need to see done in person to try. Btw Pickle ball looks cool as hell!
Yeah their pretty easy to learn, its just go from cone A to cone B or line 1 to line 2, etc. maybe www.biggerfasterstronger.com has something on plyos, I think their pretty big on that stuff. Yeah pickleball is very fun and you can get way involved in a game of it.
Nothin today but added a new pic at bottom of list on first post.
Lost weight ofcourse, stupid damned metabolism. 183 today.
squat 185x5, 225 3x8 made sure full paralell and good form, took my time in between reps.
pullups to fatigue, 2x10, 1x8
DB rows 40lb 2x10, 45lb 1x10
Lat Pulldowns front, 90x10, 100x10, 110x10
T-Bar rows 3x10 with oly bar+100lb of plates.
Seated Cable Rows 90x10, 100 2x10
Lat Pulldowns behind, 90 3x10
Bent Over BB Rows, 95 3x10
broad jump 45 sec, vert jump 30 sec
shuttle 2 reps
X 2 reps, new PR 13.99 sec
I shall eat much tonight.
Nice pump in arms today.
power press 135x5, 155x5, 165x5, 175x5
DB curls 30lbx10, 25lb 2x10
bench 135x5, 155x8, 165x8, 175x8
over tricep extensions 45lbx10, 50lb 2x10
DB hammer curls 30lbx10, 25lb 2x10
lying overhead tri extenisons 45lb 3x10
seated single arm DB curls 25lbx10, 20lb 2x10
standing cable tricep pushdowns, 60lb 3x10 killer!
stretched, no plyos today.
Solid lifting man. Keep eatin if your losing weight.
Thanks unholy :) I'm really tryin to stuff in as much as possible, my fitday link is at the first post, do you think 3500 cals a day and about 250 proteins is good enough to gain atleast 1 lb a week? I have very high metabolism too but im not in any sports just the little bit of plyos is the most cardio we do.
Sweet day today, got new PR of 235 POWER CLEAN!!! I'm psyched!
squat 225x5, 235x5, 245x5
power clean 135x3, 175x5, 185x5, 190x5... then nailed 205x1, tried for 225 wich i've been trying to get for over 6 months and nailed it!! Then tried for 235 a few minutes later, and nailed that too!! I'm psyched, it was a good few warmup sets too. My new goal is 265 by football now, might be a little high for only 5 months but i'm working my ass off.
arnold presses 25lbx10, 30lb 2x10
slight incline DB press 40lb 3x10 last set pretty killer.
front DB lateral raises 15lb 3x10
L's 1 min each side.
6 5 yard sprints
5 10 yard sprints
4 15 yard sprints
2 20 yard sprints
was on grass and forgot my cleats a little slippery cus it rained!!!
Woot 185.5 today, killer workout too. Luhring was there (CSCS coach) and he really makes sure we're workin our asses off! He said this whole week was supposed to be a light and easy week, so now we know that for next time. We were all increasing the weight because we thought it was too easy but turns out that's how it's spose to be heheh.
bench 135x5, 155x8, 175 2x8
power press 135x5, 145 3x5
DB bench 55lbx10, 55lbx8 (failed at 9), 50lbx10
dips to fatigue 1x11, 1x9, 1x8
reverse curls ez-curl 45lbx10, 50 lb 2x10
GHR 3x10, it's gettin really easy!!
RDL 135 2x10
15 solid pushups 2 sets
15 solid crunches 2 sets
intense line drills 10-15 secs depending on wich ones we were doing
"power jumps" are the new name for what i called vertical jumps. start in squat position and explode up with ur knees touching chest or close as u can. Did 3 sets, 1 set of 10 (hard!), 1 set of 5 (even harder!!) and 1 set of legs only (not using hands to explode with, was great work) 5 times.
squat 245x5, 255 3x5
DB rows 45lb 3x10
front lat pulldowns 100x10, 110 2x10
rear lat pulldowns 90x10, 100 2x10
BB rows 95x10, 100x10, 105x10
lower back extensions on GHR 3x10
bunch of short sprints on grass, pretty pointless.
Good workouts. Plyos are never pointless =P