Tuesday, August 15 2017
Max-Effort Upper/Tempos
- Close-Grip Bench
45x5
95x5
135x5
185x3
205x3
235x2 (PR)
- DB Floor Press
65x18 (PR)
65x13
- DB Row ss Face Pulls
85x8/70x12
85x8/70x12
85x8/70x12
85x8/70x12
- DB Shrugs
70x15
70x15
70x15
70x15
- Incline Curl ss Pushdowns
35x12/110x10
35x8/85x15
35x8/85x15
35x8/85x15
- Tempo Runs
2x5x90yds
Thursday, August 17 2017
Max-Effort Lower and Speed Training
- Pushup MB Throw starts
6x30yds 3 min rest between sets
- Hurdle Hops
5x3 36in hurdles
- 12 in Box Squat
45x3
95x3
135x3
185x3
225x3
285x4 (PR)
- HASDS
360x3x10yds
- Double KB Swings
25x3x10
- V-Ups ss Plank ss Russian Twists
3 rounds of 10/30sec/10 each
Friday, August 18 2017
- Incline DB Press
75x13 (PR)
75x8
75x6
75x6
- Weighted Chins ss Face Pulls
10x10
10x10
10x8
10x8
- Seated Laterals ss DB Shrugs
15x12/75x10
15x12/75x10
15x12/75x10
15x12
- Barbell Curls ss Pushdowns
85x10/90x10
85x10/90x10
85x10/90x10
- Tempo Runs
2x5x90yds
Today was my last hard off-season session for a while since my school starts practice next week and has an intersquad scrimmage next saturday to see who will fill in some spots on A side this fall, and the week after is the first official game of our season. Since next week is when the scrimmage and all the hard practices start, I will be doing my in season workouts next week, most likely only doing lifting and plyos twice a week. Going to miss doing all the max-effort work since it’s fun challenging yourself in the off-season with goals in mind to break.
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Wednesday, August 23 2017
- Box Jumps
37.5inx3x3
- 12 in Box Squat (focused on bar speed, 1 min rest btw sets)
195x2
195x2
195x2
195x2
195x2
195x2
- Incline DB Press ss Band Pull Aparts(w/red band)
75x12
75x12
75x8
- Seated Laterals
15x15
15x12
15x12
- Hypers ss Sprinter sit-ups
45x10/20
45x10/15
45x10/15
Wednesday, August 30 2017
- Box Jumps
30in stacked with 5 45lb plates for 3x3
- Box Squat (1 min rest between sets)
230x2
230x2
230x2
230x2
230x2
- Incline DB Press ss Band Pull aparts ( 3x15)
80x10
80x8
80x6
- Seated Laterals
15x15
15x15
15x12
- Hypers ss Sprinter sit-ups (3x10 each side)
45x11
45x11
45x11
Wednesday, September 6 2017
- Box Jumps
30in stacked with 5 45lb plates for 3x3
- Box Squat (2 min rest)
275x1
275x1
275x1
- Incline DB Press ss Band Pull Aparts (3x15)
80x10
80x8
80x6
- Seated Laterals
15x15
15x15
15x15
- Hypers ss Hanging Leg Raises (3x20)
45x12
45x12
45x12
Monday, September 11 2017
- Bench Press
45x5
95x5
135x5
185x3
205x3
230x3
- Blackburns
2x16 sec
- Heavy-Acceleration Sled Drags
360x20yds
360x20yds
360x20yds
- DB Row ss DB Shrugs
90x10/80x10
90x10/80x10
90x10/80x10
- Plate side bends ss spread eagle sit-ups ss weighted toe touches
2x10/15/20 each w/45lb plate
Wednesday, September 13 2017
- Box Jumps
30in with 5 plates stacked on for 3x3
- 12 in Box Squat (1 min rest, dynamic effort)
205x2
205x2
205x2
205x2
205x2
205x2
- Incline DB Press ss Band Pull aparts (red band 3x15)
80x10
80x8
80x4
- Seated Laterals
15x15
15x15
15x15
- Hypers ss Hanging Leg Raises (3x20)
45x13
45x13
45x13
Monday, September 18 2017
- Floor Press
45x5
95x5
135x5
185x3
205x3
225x3
- Blackburns
2x18sec
- Heavy-Acceleration Sled Drags
360x20yds
360x20yds
360x20yds
- DB Rows ss DB Shrugs
90x12/80x12
90x12/80x12
90x12/80x12
- V-Ups ss Plank ss Russian Twists
2 rounds of 15/1 min/20 reps each
Wednesday, September 20 2017
- Box Jumps
39inx3x3
- 12 inch Box Squat (1 min rest btw sets)
240x2
240x2
240x2
240x2
240x2
- Incline DB Press ss Band Pull Aparts (3x15)
80x12 (PR)
80x8
80x6
- Seated Laterals
15x15
15x15
15x15
- Hypers ss Hanging Leg Raises (3x20)
45x14
45x14
45x14
Monday, January 14 2019
Max-Effort Upper
- Bench Press
45x5
95x5
135x5
155x5
185x3
205x5
210x5
215x3 (down a bit since my shoulder is still recovering from an AC joint injury I had over the summer and my strength isn’t completely back yet)
- DB Floor Press
60x15
60x15
- DB Row ss Face Pulls
80x12/50x12
80x12/50x12
80x12/50x12
80x12/50x12
- DB Shrugs
80x15
80x15
80x15
80x15
- Incline Curls ss Pushdowns
30x15/100x15
30x8/100x15
30x8/100x15
30x8/100x15
- Prowler Tempos ss abs
2x6x30yds (45 sec rest btw runs 3 min rest btw sets)
Tuesday, January 15 2019
Dynamic-Effort Lower
- Hurdle Hops into Prowler Sprint (over 3 hurdles)
2 sets @30in
6 sets @33in
- DB Split Squat front foot elevated
30x10
30x10
30x10
- Hypers
45x12
45x8
45x8
- Spread-Eagle Sit-ups
25x15
25x15
25x15
25x15
Thursday, January 17 2019
Repetition-Effort Upper
- Barbell Pushups w/chains
2 chainsx20
2 chainsx15
2 chainsx12 drop 1 chainx3, drop BWx5
- Neutral Chins ss Face Pulls
BWx8/50x12
BWx8/50x12
BWx8/50x12
BWx8/50x12
- Seated Laterals
10x12
10x12
10x12
10x12
- DB Shrugs ss Barbell Curls ss Skullcrushers
80x10/75x10/40x10
80x10/75x10/40x10
80x10/75x10/40x10
- Heavy DB holds
100x20 sec
100x20 sec
100x20 sec
Prowler Tempos
2x8x30yds 45 sec rest btw runs 3 min rest btw sets
What’s up man? I’m glad to see you’re back on the Best Side!
If you get a chance, can you tell us what you thought about WS4SB vs Juggernaut?
Both are good and gave results, however I think the Inverted juggernaut method is slightly better for my squat, but my bench, deadlift, and jumping variations seem to respond better to WS4SB.
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Monday, Januray 21 2019
Max-Effort Upper
- Bench Press
45x5
95x5
135x5
155x5
185x3
205x3
215x5
220x5
225x3
- DB Floor Press
65x15
65x15
- DB row ss face pulls
85x12/50x12
85x8/50x12
85x8/50x12
85x8/50x12
- DB Shrugs
85x15
85x15
85x15
85x15
- Incline Curls ss Pushdowns
30x15/110x15
30x9/110x15
30x9/110x15
30x9/110x15