Gym: 10/13/08

front squats:
6@225
6@225
4@245
4@245

DB reverse lunges from deficit:
6@35
6@35
6@40

A1 shuffle tap things
3 x 20 @ 45

B1 front bridges on swiss ball
3 X 45 secs

Gym: 09/01/08

Off the plane at 5:30 am, some sleep, hit some golf balls, went to the gym. I decided to go heavy this week to mix things up cause I will have a decent amount of time to recover.

squats:
(2) 6 @ 225
(1) 6 @ 235
(1) 6 @ 245

rack pulls:
(2) 4 @ 225
(1) 4 @ 245

side lunges:
(3) 14

bowler squats
(3) 8

Lower body: 06/16/08

A1 deads: I took it easy on the weight cause a month ago I tried to get involved with 225 and the 225 turned on me and hurt me real bad. After some warm ups:
(4) 4 @ 205

A2: bulgarian split squat
(3) 8 @ 35

A3: one legged squat
(3) 8 @ 35

B3: bar roll outs

Weights and Ultimate: 07/08 thru 10/08

Caz Invite:

I'm not gonna get into details until I make the team, but everyone played well and we played well as a team leading to our victory over GOAT in the finals 15-11.

Weights: Legs

front squats:
(3) 6 @ 225

walking lunges:
(3) 8 @ 35

one legged squats
(3) 8 @ 35

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

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

Weights: 02/16/08

Deads:
4 @ 135
4 @ 185
4 @ 225
4 @ 255
4 @ 265
4 @ 275, touchdown. And I don't feel like my back is broken today.

jump squat clusters: do 2 take 5 secs, do 2 more until you get to 8 = 1 set
(3) 8 @ 135

one legged squats: I did it on the raised platform with a swiss ball to use as a box squat, which ended up making them to easy.
(3) 8 @ 45

203 yesterday, but after some beers last night and some E. Boston pastries I'm worried to get back on the scale today.

Weights: 02/07/08

Front squat: The weight bearing down on your collar bones and threatening to crush your adams apple makes these feel harder than they really are. I felt really strong.
(1) 5 @ 185
(3) 5 @ 205


Rack pulls: I should be doing much more weight than this, but it is a great way to lift a lot of weight explosively. Even girls do it!
5 @ 225
5 @ 255
5 @ 265

reverse DB lunges from deficit: These are for everyone and they are amazing. Stand on a raised platform like your standard aerobics step. Take a bigger than normal backwards step off it and lower till knee hits ground and then explode up with the leg thats still on the step.
(3) 8 @ 30

Lower Body: 01/31/08

warm up

A1 deadlift:
(3) 4 @ 255

A2: reverse lunge from deficit:
(3) 8 @ 25

B2: bar rollouts
(3) 8

A3 one legged box squats:
(3) 8 while holding 35 lb weight

The circuit stuff isn't for me. I'll do high impact total body stuff one day, heavy lower body one day and an upperbody workout one day or something to that effect.

My homemade sled is coming along nicely no thanks to you guys.

Weights: Monday 9/24/7

I was tight for time because I had to be back at work at 6:30 pm and I didn't get to gym until past 5:30

some dynamic stretches

deadlifts:
(4) 4 @ 225

hanging cleans:
(1) 4 @ 135
(2) 4 @ 145

bulgarian split squats:
(3) 8 @ 35

weights and speed: 7/19/7

weights:

jump squats:
(5) 4 @ 135

rack pulls: snatch grip
(3) 4 @ 235, my lower back still hurts although it is getting better and in the next few weeks I can start increasing the weight a bit

A1 split squats:
8 @ 35
8 @ 40
8 @ 45

A2 side bridges
(3) @ 45 secs

speed:

(4) high knee skips
(4) karaokee
(4) 4 long jumps
(4) 70 yds out jog back repeats
(4) 40's, 1 min between each
(8) sprint 50, jog 50 no rest
(8) accelerators to a cone and back: from push up position sprint 15 yards, cut, come back 20 yards

This was supposed to be a track workout, but the last one left my hamstrings feeling wierd and what I need most right now is not 80% over 200 yards, it's getting to 100% as quick as possible and getting that last little push when I am 3-4 steps from a d. I admit the empowerment you get when you finish one of those brutal track workouts, but I also know what best suits me.

Weights: Monday 7/16/7

I had to get to a summer league game so I had to cut this one short.

front squats: clusters again, but with less reps
(3) 5x1 @ 225

GHR
(1) 8
(2) 8 @ 20

off to summer league!

I got some good running in at summer league. I was a layout away from some big d's, but the rocky sandy playing field was not inviting. Also blasted some backhands finally.

I played softball in DC on Sunday. Not much exercise in that except when I had to make a beeline for second from first to avoid a force out. I didn't make it. It took me two at bats to figure out the whole hitting thing. I hit a huge pop fly that was probably an error where i got a triple. I then hit a low liner past the 3rd baseman. I was tehn zeroed in for my next two at bats and homered both times. In order to hit my 2nd homerun I intentionally swung and missed on a 3-1 count on a ball that was going to hit me so I could run the count full and get another shot at a good pitch. Dick move? We needed the insurance runs. You never know when runs 24 and 25 are gonna mean the difference when it is 23-4 in the 5th.

I have switched gyms, from Excel in Waltham to Total Performance Sports in Everett. The guy I was working with in Waltham split ties with Excel and left me a workout orphan. It actually works out better for me. I get my next three weeks refunded and my commute becomes 5 minutes instead of 30-45 minutes. Excel is a white walled, new, open, crisp place. TPS is dark, creaky, old, and full of enourmous individuals. It is a strongman gym. Farmers walk things and 8 foot tires outside, atlas stones and huge logs inside. They have more equipment than excel and they have free boxing and kickboxing classes. These arent like Gold's Gym cardio kickboxing. These are cragly old golden gloves trainers and there could be 0-5 people in your group. Could be fun for the dreary winter time.

weights: Monday 7/9/7

foam rolling

I am gonna tone down on the plyos as my running increases

front squats: cluster style
(5) 4x2 w/10 second break between each mini set of two @ 205
This means 5 sets of 8 reps except you get 10 seconds for every 2 reps, which allows you to do more weight, which doesn't make that much sense cause I was doing 205 before. The difference was I hadn't actually seen a front squat. They go deep, butt touching floor deep. I had been going sit on a toilet deep. This makes a big difference. Also having 205 lbs laying accross your collar bone is rather uncomfortable the next day. Basically it sucked.

reverse lunges:
(3) 8 @ 95
I was still feeling the cluster f*&#s from before and struggled through this.

A1 GHR's:
(1) 8
(2) 8 @ 10

A2 chops with bar:
16 @ 25

B1 butt squeezes
(3) 20 secs

B2 scap slides
(3) 10

this week
mon: lower
tue: track, I expect to feel bad, real bad, from Monday lower, so Ill play this by ear
wed: upper
thurs: lower, sprints
fri: off
sat: upper, sprint the straights jog curves
sun: off

Weights: Monday 7/2/7

foam rolling

high knee skips
(4) forward and back

broad jumps

deadlift: my lower back was still really tight from last week's DL. I tried to get the weight back up to where I was last week, but my lower back was not letting me pull at all so I went light worked on technique and speed
(1) 3 @ 205
(3) 3 @ 185

GHR: at an incline
8 @ 10
4 @ 10, 4 @ 0

ab rollers
(2) 12

reverse lunges from defecit:
(2) 8 @ 40

suitcase deadlifts:
(2) 8 @ 65

I forgot about Wednesday being a holiday and nothing being open so I have to reconfigure my week.

Weights: Monday 6/25/7

(4) high knee skips
(4) broad jumps

A1 deadlift: 3,3,3,5,5
(2) 3 @ 265
(1) 3 @ 305
(2) 5 @ 265

A2 ankle mobilizations

B1 GHR: wholly see-rap. These things were relentless
(3) 8 @ 10

B2 ab roller
(3) 10

C1 elevated reverse lunges
(1) 8 @ 30
(1) 8 @ 35
(1) 8 @ 37.5

C2 briefcase deadlifts
(3) 8 @ 50


this week
mon: lower
tue: rest
wed: upper
thurs: lower/track workout
fri: massage; I have a $15 off coupon to a great place in Quincy so an hour @ $60!
sat: TBD in NJ
sun: TBD in NJ

Weights: Thursday 6/21/7

I took the volume down (# of sets) because of the tournament this weekend.

active warm up

squat jumps: I did this one completely wrong and I hope I don't pay for it on Saturday. I was supposed to do (6) 4 @ 95 and I did:
(3) 8 @ 135

rack pulls:
(2) 5 @ 295
(1) 3 @ 315
(1) 5 @ 295

bulgarian split squat
(2) 8 @ 35

weights: Monday 6/18/07

foam rollers

high knee stomps trying to relax my upper body

10 yard starts from pushup position:
I need to work on powering/pounding through my first two steps. I am too straight up. I need to get more 45 degrees, relax my shoulders and pump those arms.

A1 box squats: 15 inch box
5 @ 185
5 @ 205
5 @ 225
5 @ 225

A2 ankle mobilizations

B1 GHR:
(3) 8 @ 10

B2 ab rollers:
3 of 10

C1 reverse lunges from defecit: I got a little knot in my quad that I couldn't shake and it limited me.
(3) 8 @ 30

C2 rectus femoris stretch

5 minutes of uphill elyptical

Weights: Thursday 6/14/7

quick warm up

A1 squat jumps: down to 1/4 squat position and explode up
(6) 4 @ 95

A2 90/90 stretch: sit on a bench place ankle on other knee and lean into it

B1 rack pulls: Get in a rack with the safety bars at your kness, get right up to the bar and deadlift it. It is already at your knees so you can put some weights on, which I won't really test until after the invite. I had some trouble with this when I started. I tried to do it overhand and had a bitch of a time getting the weight back to the rack, but once I switched to alternating grip it was great.
(4) 5 @ 275

B2 medial ankle tilts: I was told to wait on these till I can be instructed on them

C1 bulgarian split squat: Laid off the weight for the workout
(3) 8 @ 25

Weights: Monday 6/11/7

soft tissue work

(6) get ups: push up position to sprint concentrating on arm pump and lean

A1 box squats: took a while to get going, but eventually I got the right upperbody lean and sit stance. I think I will be well up in the 200's by the end of the month.
5 @ 185
5 @ 185
5 @ 185
5 @ 185
5 @ 185

A2 ankle mobilizations

B1 glute ham raises
3 0f 8

B2 bar rollouts: using the little bar with some 5's on it as an ab roller
3 of 10

C1 reverse lunges from defecit:
(1) 10 @ 25
(1) 8 @ 30
(1) 8 @ 25

C2 suitcase deadlifts: deadlifts with DB in one hand. I am not sold on this exercise as a "core" exercise.
(1) 10 @ 25
(2) 10 @ 35

weights: Thursday 6/7/7

light warmup

A1 front squat: I could have pushed it, but I had a trackwork out scheduled for an hour later.
8 @ 205
8 @ 205
8 @ 205

A2:
ankle mobilizations and loaded calf stretch

B reverse lunges: these things kill, and the same thing applied about the track workout
10 @ 20
10 @ bodyweight
10 @ bodyweight

C1 pull throughs:
10 @ 150
10 @ 155
10 @ 165

C2 femoris stretch