Hey everyone. Strong workout today. I’ve decided to kind of see where I’m at this week, so I’m gonna max out on these lifts: bench (today), squat (Tuesday), Incline Bench (Thursday), Front Squat (Friday).
Today’s Workout:
Bench:
Bar x 12
135x8
185x3
205x3
225x2
235x1
245x1
255x1
265x1
275x0
Just missed the 275. 265 was pretty good and I probably could’ve gotten 2 reps.
DB Bench (palms in): 3x8 65’s
Lat Pulldowns: 3x6 200
DB Seated Shoulder Press:3x5 worked up to 75’s
Cable Rows: 4x10 suppersetted with Band Pullaparts: 4x12
DB Shrugs: 3x8 (3 second hold at top) supersetted with Cable Curls with rope: 3x10
The 365 was pretty easy (easier than the 355) and I definitely could’ve gotten 375, and maybe even more. I also got proper depth on all attempts, as opposed to some of my max squatting in the past.
45 degree hyperextensions: 3x12
Hanging Leg Raises: 2x12
Swiss Ball Sit Ups: 2x12
Probably could’ve mustered out 250, but I was happy with what I got. Is it bad that my incline bench is only 20 lbs lower than my regular bench? Who knows.
DB Incline Bench: 3x8 55’s
Seated Row: 4x8 120,160,160,160
Close Grip Bench: 2x8, 1x7 135,185,185
Lat Pulldowns: 3x8
DB Lateral Raises/Reverse Flies: 3x10 15’s
DB Shrugs: 3x8 with a 2 second pause at the top 75’s,80’s,80’s
KB Hammer Curls: 3x8
Feels good to be back at school (but more importantly, back in a real weight room). Our workouts will be slightly changed, with spring practice starting up. We will still do upper body on Monday and lower body on Tuesday, but Thursday is now full body, and there is no lifting Friday. We practice Wednesday, Friday, Saturday. I will not be providing practice updates, unless someone asks for it lol. Here’s what we did today:
Snatch: 3x5, 135
Bench: 3x5, 225
DB Rows: 1x10,8,6 65,65,70
DB Split Press: 1x10,8,6 50,50,60
Chins: 3x5
Neck Extension/Flexion: 1x10
Got done a bit early, so we did some shrugs and some band work (face pulls, upright rows, tricep)
Cleans: 3x5 225 (very last rep was horrible, and I ended up hurting my back)
Plank Series: 30 seconds
Squats: 3x5 Warmup with 225 was ok… went up to 315 and my back was hurting real bad. Went down to 275 and that sucked too. So I gave up.
TRX Single Leg Squats: 2x as much as my back could muster (aka until I stopped being a dumbass and just rested)
Slideboard Leg Curl: 3x10
GHR: 2x5
Single Leg RDL: 2x10 with a light dumbbell
Neck Side Flexion: 1x10 each way
Had our first spring practice today. It went alright, but my back really started to bother me. I will begin getting treatments tomorrow. Stim and ice here we come! Lol
Back feels a little better today, but still far from perfect. Here’s today’s workout:
High Pulls: 3x5 225
Incline Bench: 3x5 185,195,195
Leg Press (supposed to be front squat, but I did these because of my back): 3x6 worked up to 610
DB Rows: 1x10,8,6 65,65,75
DB Split Press: 1x10,8,6 55,55,60
Slideboard Leg Curl: 1x10
Neck Flexion/Extension: 1x10 each
I was a little bored yesterday, so I went out to the field to do some tempo runs. I did 4 sets of 4 60 yard runs, doing 20 seconds of either pushups or an ab movement between runs. In between sets, I simply walked endzone to endzone before starting again.
I got the idea of tempo runs from reading Chad Wesley Smith, who is great. These were a lot harder than I thought they would be, even though you’re only running about 75%. Great conditioning tool.
This week we start doing triples. I was pretty excited going in, but somewhat disappointed with the results.
Snatch: 4x3 135,155,155,155
Bench: 4x3 245 (missed last rep), 235,235,240
DB Rows: 1x10,8,6 75,80,80
DB Split Press: 1x10,8,6 60,60,65
Chins: 4x3 +10lbs
DB Shrugs: 2x8 100’s
Band Pushdowns/KB Hammer Curls: 2x8 each
Band Face Pulls: 1x10
Sorry for the lack of updates everyone. I got injured in our spring game and haven’t been able to train. I will update in a few days once I am back to normal and will go over my main goals for the offseason/summer. I met with my coach today and he told me that if I perform to my utmost potential, that I could potentially be in the running for all-america. If that doesn’t motivate you, I don’t know what does…