30 years old, getting ready for my softball season. 5’11" 280, looking to keep strength and drop some weights
a1 barbell rows 155x5x5
a2 dumbell bench 80x5x5 need to go up to 90
b dumbell pull through/rear delt raise 35x8x3
c barbell reverse curl 45x10 55x10 need to start at 55
d rotator complex w/mini bad 1x12
e ab planks 2x30 seconds
please fell free to comment
12/30
Front Squats
185x5x4
good mornings
185 x6x3
reverse lunge
95x5x2
calf machine
20 reps x2
Bench Press
225x5x2 245x5x1
Dumbell Row
65x8x2
70x8x1
Standing Push Press
105x8x2
Tricep Pushdowns
60x12x2
Weighted Ab MAchine
170x12x3
trap bar deads
295x3x1
315x3x2
RDL
135x8
185x6x2
one leg extensions
70x8x3
45 degree hypers
3x8
lat pull done
220x5x2
180x8x1
170x8x1
one arm dumbell bench
60x8x3
rows with rope to neck
50x12x3
reverse curls
60x10x1
70x10x1
front squat
205x3x3
good mornings
185x6x3
single leg press
200x8x3
calf flexion
175x15x2
bench
245x3x3
seated rox
160x10x3
inclince close grip bench
135x10
155x10x2
hammer shoulder press
135x10x3
rack pulls just below knee
365x3x3
one leg extensions
80x8x4
45 degree extensions
8x3
calf raises
15x3
lat pull down, neutral grip
180x8x3
one arm hammer bench press
135x12x3
face pulls
50x12
60x12x2
tricep pushdowns
45x15
55x12x2
box squat
315 x2x4
rdl
185 3 sets
A few recommendations:
With a lot of the baseball players that I train, we eliminate the pressing movements in order to save their shoulders for the season. The key muscles for these athletes are building strong legs, obliques, forearms, and back. The chest is really ancillary. We also do higher reps and include stretching (dynamic and static) because our goal is to build strength while retaining flexibility.
hey bud hope you are good…couple things 1. are you still planning on doing any competitve powerlifting in the future?..2. right now the weight stuff looks good but what kind of pre-hab rehab, mobility, dyanmic warm up, movement prep, agility type stuff are you doing?..if any…i think these right now based on what im precieving your current goals are will be as much if not more help right now as your lifting…give me some more info and i can help you out with this stuff…rb
external rotators
mini band x15
pull ups different grips
5x3
hang cleans
95x5x3
decline close grips
155x3
ross, I am not planning on doing anymore powerlifting in the future. I don’t really do any pre hab work or even know how to do dynamic warm ups.
hey i sent you a pm…rb
rack pulls
385 x5x2
45 degree back raises
8x3
step ups
155x10x3
calf raises
200 x20x2
bent over row
bent over row
4 plates 3x5
one arm scare crow
20 x3
one arm bench
70x3
wrist roller
10x3
Easy plyo Pushups
3x10
20 minute walk with 4 5/100 sprints at 7.5 mph
squat
worked up to 395x1
lying leg curl
80x12x2
one leg extension
80x2
high pulls
105x3x3
high pulley wood chopper
12x3
20 mins treadmill 6% incline
Nhiron,
What level do you play? I am also getting ready for softball this year. Trying to be a little smarter this summer.The problem is I am training for a deadlift meet in March. I was training for a 3 lift but It was too much so I cut back on the squatting.
Softball specific training are wide pinch with the blob, thick bar wrist roller, levering(all directions). I am a firm believer that forearm strength helps a lot.2 summers ago I was doing a lot of bending and seemed to help. Lots of back work as well.
I am basically an old powerlifter who plays softball all summer.I havent competed in 2 years though. This season I am going to not bench heavy… do more bodybuilding style workouts to make it easier on my arm… Its just too much because it is always dead around july. I am also looking at making it stronger if I can.I need some good rotator cuff exercises.
I am also looking to increase my bat speed. any training ideas about that?
rotator with mini band
1x15 each arm
assisted pullups
5 sets worked up to 70lbs for 3
seated row 4 sets
140x12
160x12
180x10
200x8
jm press
135x12x3
plate pinch hold
3 5lb plates once each hand