So i figured since i work week days now id start a training log. im playing college football next year so im doing what my strength coach told me what to do for the most part. im 5’10 250lbs squat-430(had a couple hip flexor problems or whatnot) bench-375 clean-265 dead somewhere around 430 not sure.
monday-lowerbody
tuesday-upper
wed-supposed to be off but i dont really deadlift in the program so i threw that in there
thur-upper
friday-lower
i also have either sprint or agility work everyday
Friday
Squat-8-315
5-355
4-365
3-375
2-385
2-felt good jump up to 405
box squats
35-375
death walks outside
4 sets across the walk way with 135(not sure how long it is)
Plyos
Hex bar jumps
410
box jumps
4*15
My legs were hurting bad so i streched for about 15 20 minutes. Then did my sprint work. 15 110s got to about 12 and felt sick 13 i puked but then 14 and 15 were easy. didnt get to time them.
Monday
Power cleans
7 sets of 3 @ 205
hang cleans
45 @ 205
deads
35@ 385
weighted squat jumps
45@ 135
hex bar jumps
410 with the bar
then did abb circut
then afterwards did my running drill 3 cone drills and 4 cone drills then did 6 extra 110s felt pretty good but it was hot as hell. Cant wait for football season its killing me i wanna hit so bad. haha
Tuesday
Bench
6-295
4-305
3-315
2-325 only got one forced the other
1-335 got it so i dont know what happend with the two
military press
6-155
6-165
5-175
push press
35-225
bent rows
48-175
then hammer curls
46-55lbs db
then wtd dips
36w/35
pull ups till failure
so it was like 3 sets of one haha
i didnt have time to run so ill make that up tomorrow
wednesday
Deadlift
44@375
clean pulls
33@245 (last set tried to power clean all but only got 2.
Snatches
45@ 155 (just learned this lift im stil working on form)
High pulls
46@155
snatch grip high pulls
4*6@135
Im supposed to have today off so theres nothing realy set id like to keep it these exercises low reps but if anyone could help me with sets reps for deadlifts or snatches or anyother one id really appreciate it.
thank you
and i also ran 12 110s and 5 60s it was so hot out today
So last night being the idiot that i am i did a cartwheel and rolled my ankle it hurts like a bitch so i didnt run today.
Bench
5-300
4-315
3-325(only got 2 shoudler was sore)
2-325(got 1)
shoulder presses(even though it hurt i went a little light)
36@135
then didnt feel good so did some curls(i hate curls)
hammer curls
36 @55
weighted dips
4*6@45
then pull ups till failure
so i got like 2 each set 4 sets haha