Stairs: Tuesday 5/8/7

Probably the worst thing for an achilles or maybe the best thing for strengthening it? You decide, or I will by not taxing it and taking the time to feel out this work...out.

Harvard stadiums:

3 big, 1 small

4 big, 1 small

2 big, 2 small

2 big, 1 small

My legs were shaking after this and I realized I have a way to go to get in shape.

I worked on cutting a little bit afterwards and found that I have to get lower in and out of my cuts to release the tension on my ankle.

weights: Monday 5/7/7

I missed my max rep workout last week, but I want to keep my rotation going, which wont happen cause I had to push my max effort leg to Friday of last week. I think Ill go dynamic leg Tuesday and go abck to max effrot leg next Tue.

Max Effort bench: I felt weak right from the start. I didn't improve at all which sucks, but tje 215 set was easy enough leading me to believe I had the 225 set in the bag. Not so much. 1 rep unassisted, 2nd lots of assistance.
5 @ 135
5 @ 155
5 @ 175
5 @ 195
5 @ 205
4 @ 215
1 @ 225

supine pull overs:
10 @ 25
10 @ 35
10 @ 35

dips:
10
10 @ 10
10 @ 15

supersetted
bent over rows: thick bar
(3) 10 @ 135

front raises: dumbbells
(3) 10 @ 15

shoulder press lock outs:
(3) 9 @ 155

ab circuit

goaltimate!

I always have to spell "ultimate" out so I don't write goaltamite, which I would actually prefer.

About a half hour of goaltimate. It was fun and a good way to test my recovery. The ankle felt allright. I think I'm done with laying off it and now I am just gonna play through whatever I have to and strengthen it.

Weights: Friday 5/3/7

max effort squat:
5 @ 225
5 @ 245
5 @ 265
5 @ 285
4 @ 305
4 @ 315 (3 plates!) I was worried that I wasn't getting good depth on my last set so I got someone to spot me, took it down pretty low on the 1st 3 and then definitely below 90 on my 4th. It was a struggle to get that weight up, but with a little help I did it before I blew a blood vessel.

box depths: standing on the edge of a box touch your toe to the ground in front of you and come back up
(3) 0f 10

split squats:
(3) 8 @ 35

deadlift lockouts:
(2) 5 @ 225

reverse hypers:
(3) 10

Agility: Thursday 5/3/7

Ladder workout. Lots of different steps. I messed up 90% of the time.

Weights: Wednesday 5/2/7

Late jump on the week because of a crazy travel day(s) and work on Tuesday. I also did some light dynamic workouts and played some reserved endzone points last night. My stopping time is bad as is my turning radius, but it felt good to be out there.

max effort pull ups: wow. i really bumped this one up from a couple weeks ago
5 @ 0
5 @ 10
4 @ 15
4 @ 20
4 @ 25
2 @ 30
3 @ 25

incline bench dumbbells:
10 @ 60
10 @ 65
10 @ 65

supersetted:
supine pullups - I don't think I did these right last time cause these were brutal
(3) 10

dumbbell hanging cleans:
(2) 10 @ 40
(1) 8 @ 40

seated shoulder press: this felt good and was the most weight ive done so far
(3) 10 @ 115

zottman curls: I'll put the weight down, but it really just depends on how slow you lower the weight.
8 @ 25
8 @ 25
10 @ 15

abs:
twisties with med ball threw my back out of whack.

weights: Friday 4/27/7

From my grandparents retirement community gym, which wasn't that bad.

flat bench w dumbbells:
(3) 15 @ 60

shoulder press w dumbbells:
(3) 10 @ 40

superset: I dont remember what these weights were cause I was frusterated by the lack of barbells and the quality of the rowing machine, but it was:
seated row and row to chin.

superset abs:
knee raises
side bends

swam