Explosive: 03/26/08

Did Tuesday's workout, which I will not be able to catch up from till Monday.
A1 hanging cleans:
3 @ 155
3 @ 165
3 @ 175
1 @ 185
0 @ 195: I thought I had this one. Bummer.
1 @ 175
2 @ 165

A2 row:
(3) 8 @ 130

B2 clap pushups:
(3) 10

A3 toe taps, airplanes, stepups, DB shoulder press @ 45 lbs
(3) 20, 10, 20, 8 each arm

track: 03/24/08

My first, albeit abbreviated, track workout of the season. I will stick with the short sprint cardio stuff too, but I until I am running 75's, I will feel like a loser. On June 7th of last year I did my first track workout of the season. This was at the point when I was running them right after lifting, which was a terrible idea. I went:

84, 83, 82. 83,84,83. with 90 seconds between each rep and 3:00 between each set. There was also a 600 thrown in there and a couple 200's, but this is a comparison from today:

75, 78, 78. 80, 80, 80. 76. I actually wanted to do 3 sets of 3, but I was breaking down and I knew I could either rock three more 80+ or go for the glory of a one and done. I got into a good pace down the homestretch and made up some time to capture the 76.

I need to keep losing weight so my body doesn't feel so heavy on my legs. I'm gonna really go after lowern' my carb intake and boosting my protein intake, but I need to figure out how to do that without starving or spending a bunch.

outside: 03/23/08

Took another day to just get outside in the grass with my cleats. I did some cutting patterns. Out, in, clear, out, in, out. Things like that. It was tiring, but I didn't do to many.

track: 03/22/08

I like to wait two days after a leg workout to run, but I felt the need to use the decent weather of NJ to get outside and on the track.

Ran a hard fartlek to start and then did (3) 400's with about 120 seconds between each.
74,80,78: Looking back on my times for starting the year last year, this is not bad at all. I felt gassed though, having limited myself to a lot of short fast stuff this winter. I would like to strap my cleats on tomorrow and do some cutting.

Lowerbody: 03/20/08

I was rushing my balls off to get this workout in between work and a meeting and then leaving for NJ.

box back squats:
(2) 6 @ 225
(2) 6 @ 245

pulls:
(3) 6 @ 275

split squats:
(2) 20 @ 0

upper body: 03/18/08

A1 one armed DB bench:
(1) 7 @ 60 - I should have just done 8, but I thought this would be my warmup
(2) 8 @ 60
(1) 7/8@ 60 - got 8 with my right hand, but only 7 with my left

A2 rows:
(1) 7 @ 110 - warmup
(1) 8 @ 120
(2) 8 @ 130

A2 pullups:
(1) 6
(3) 10 - Every set I did a couple more semi jump pull ups until on teh 4th I probably did 7-8 with a slight jump

B2 hanging DB snatches:
(4) 6 @ 50

A3 face pulls:
(1) 10 @ 40
(2) 10 @ 50

B3 dips:
(3) 8

spaq: 3/17/08

I was really sore from the tabata runs and squats on Sunday night so I put on some new cleats and did a light active warm up. Once I felt stable enough I made some hard cuts on grass for the first time this year and then I did some cutting patterns for about 5 minutes.

Practice: 03/16/07

warm ups
some agility stuff working on starts and coming out of cuts hard
For cardio we had 30 seconds to sprint the length of the gym and come back. If you do it in 15 seconds you have 15 seconds of rest. We did this for 4 minutes straight. On average i bet it took guys 17 - 21 seconds to make it there and back.
play
tabata squats: i went butt to the ground to set a good example; 17,16,17,13,16,18,19,16 or something like that. It is brutal and the good thing with this exercise is that no matter how good you are at it, it still sucks cause you just do more squats.

upper: 03/10/08

incline bench clusters: 1 set = 4 x 2 with 10 seconds between the 2 reps
(3) 8 @ 155 - I finished them all, but I dont know if I could have done another set.

DB rows:
(3) 8 @ 60

pull ups:
6 @ 25
6 @ 20
7 @ 20

DB push press:
(3) 6 @ 55

seated row:
(3) 8 @ 125

push ups
(3) 20 - The bench clusters made this tough. I got through the first set allright but had to abandon form for the last 5 and then it was a free for all on the last set even taking to my knees at one point.

Lowerbody: 03/09/08

front squat:
4 @ 205
4 @ 215
4 @ 215
4 @ 225

rack pulls for speed: I wasn't feeling the heavy weight so I kept it at 225 and went for speed. 4 clusters of 2 = a set
(3) 8 @ 225

split squats:
(3) 8 @ 30

Monday upper body will complete a nice little week. Cardio, cardio, lower, rest, rest, cardio, cardio, lower, upper. I would like to get this down to one week.

Mon: upper
Tue: spaq
wed: fartleks/tabata
thu: lower
fri: off
sat: cardio
sun: cardio
mon: lower
tue: upper

Basketball: 03/08/08

Played about 5 games of basketball. I tried to run the court whenever possible and by the end of the 4th game I was about done. I was getting tossed around down low for the last two points, but rallied for the fifth game.

Cardio: 03/07/08

I got through two 6:00 fartleks and then tabata sprinted my way home. Those tabata's are impossible. Seriously it might be impossible to run your hardest for 20 secs and then expect 10 secs to be enough to recover enough to run 20 seconds again at top speed, but if I can get better at it I would imagine that it would help my ultimate game immensely.

Lowerbody: 03/04/08

Deadlifts: warm ups with 135, 225 and 245 then
5 @ 265
4 @ 275
3 @ 285: I didn't feel like I powered through it as much as persevered

one legged squats:
(3) 8 @ 0: a little bummed I couldn't hold some weight

DB pull throughs: kind of like a DB swing, but with the emphasis on the initial hump! and not the swing follow through.
(1) 8 @ 50
(2) 8 @ 60

Stairs: 02/03/08

Got right back onto the cardio train thanks to a guest appearance from Paul Batten.

Two reps for warm up and then into 4 sets of 3. The 1st two reps of each set being every stair and the last one being every other. I like this system cause my legs are made for every other and I can just bound up the stairs almost as if it was a hill, but I was still dying during the last set. The stairs are set up well. 30 steps and then 10 yards of flat, 30 more and then 8 yards of flat and then less than 10 stairs, flats, less than 10. This means that getting through the second set of 30 is brutal, but once you get through that it means just two more short bursts then you are done. Not that it made it any easier for me.

Tue: Lower
Wed: Off
Thu: Cardio
Fri: total body
Sat: off
Sun: cardio

Fartlek and Tabata: 03/02/08

Ripped out a 6:00 fartlek, but felt shitty so instead of following up with another I went for the sprint tabata. Those of you who know me understand that my logic skills are lacking and therefore won't be suprised that I couldn't figure out how to fashion my fartlek mix, which comes in 30 sec intervals into a 20 sec, 10 sec tabata mix. What you need to do, as I figured out after 2 or 3 reps, is rest for the 1st 10 secs of a song and then go hard for the last 20 secs or until the song changes. Tabatas are brutal. I constantly felt like I was gonna throw up.

Upperbody: 03/01/08

I wanted to do a cardio workout, but got my signals crossed on the whereabouts of the workout and therefore headed to the gym.

A1 flat bench: Im trying to lay off this a little bit cause I need to lose weight and not get any bulkier
5 @ 165
5 @ 185
5 @ 205

B1 supported chest row:
8 @ 65
8 @ 75
8 @ 75

A2 push press:
8 @ 115
8 @ 125
8 @ 135

B2 DB row:
(3) 8 @ 60

C2 plate kicks: lay down like your gonna flat bench take the weight off the rack, hold it there, and kick each plate with your feet together and legs straight.
(3) 8 @ 135

A3 pull ups:
(2) 6
(1) 8

B3 airplane pushups
(3) 8 @ 15

C3 knees to elbow crunches
(3) 8