NO REGRETS--Sophomore Year [Archive] - Bodybuilding.com Forums

Redjb

05-27-2010, 11:43 PM

WHO AM I?
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A rising sophomore soccer player at a Division III school. I arrived at pre-season camp last august in excellent shape. My performance in pre-season fitness tests actually allowed me to see action early, starting four of the first five games. I was yanked early on in the fifth game of the season, and didn't see the field after that.

After the season, I significantly considered quitting, not because of lack of playing time, but simply due to a loss of passion for the game. I have come to the realization, however, that I cannot live without playing a serious sport, and having specific goals to strive for, and, in turn, achieve. I may not love playing the game, but I know I cannot live without the grind of training.

I'm not your typical soccer player, but essentially, an athlete that happens to play soccer. I lift more than what is recommended most often for soccer players, and have even been told by my coach to, "stay out of the weight room". While I understand his concern, the reality is that such a thing will NEVER happen, as I cannot imagine removing such a major piece of my training regimen. I rely heavily on my athleticism to defend players much more skillful than myself. I was recruited as a center-back, but saw time last year as a left-back (BIG difference). After the season, I gained a lot of weight (some muscle, some fat), and have gotten much stronger. At 195 lb., I'm relatively large for a soccer player. While I can play center-back effectively at 195, It'd be tough to execute the running and overlapping characteristic of wing play at such a weight. For this reason, I'd like to cut some of the fat that I've gained, while actually increasing my strength.

I've been on Madcow's 5x5 for 10 weeks and seen great results.
My log: http://forum.bodybuilding.com/showthread.php?t=123220851

Now that I've decided to continue my college soccer career, I thought it logical to continue to record my efforts in the Sports Section...

I plan on running Madcow's until I stop seeing gains (after multiple resets).

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BODY STATS

Height: 6'0

Weight: 195 lb.

Bodyfat: ??

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LIFTING STATS

Bench: 231 lb.

Squat: 293 lb.

Deadlift: 281 lb.

Row: 163 lb.

OHP: 142 lb.
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GOALS

Short-Term (Achieved by Start of Season):

1. Pass All Fitness Tests
2. 190 lb. @ <10% BodyFat
3. Strongest Player on Team

Long-Term (Achieved by Season's End):

1. Win Conference
2. Make Every Travel Team
3. Start Every Game
4. Give 100%
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STRENGTHS

1. Ball-Winning
2. Strength
3. Athleticism
4. Top Speed

WEAKNESSES

1. Quickness
2. Skill
3. Acceleration

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ORGANIZATION

In this log, I'd like to keep track of anything and everything relating to my journey to fulfill my potential as an athlete and human being in the year 2010-2011.

This includes:

--Workouts
--Diet
--Practices
--Games
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SCHEDULE

I will lift on Monday, Wednesday, and Friday afternoons. Speed/Agility work will be performed in the mornings on MWF. Tues/Thurs and the weekend will be reserved for skill work and active recovery.

oixo

05-27-2010, 11:51 PM

Did you play soccer in high school? If so, can you give some insight, I'm joining soccer and track junior year while continuing to lift since sophomore year more seriously.

Redjb

05-28-2010, 12:08 AM

Did you play soccer in high school? If so, can you give some insight, I'm joining soccer and track junior year while continuing to lift since sophomore year more seriously.

Yeah man. I played club four years and varsity four years. What do you wanna know?

Redjb

05-31-2010, 12:56 PM

Warm-Up: 5 Minutes on Stationary Bike

A. BB Squat

1. 140 lb. X 5
2. 170 lb. X 5
3. 200 lb. X 5
4. 230 lb. X 5
5. 265 lb. X 3
6. 200 lb. X 8

B. BB Bench

1. 115 lb. X 5
2. 140 lb. X 5
3. 165 lb. X 5
4. 190 lb. X 5
5. 210 lb. X 3
6. 165 lb. X 8

C. BB Row

1. 85 lb. X 5
2. 100 lb. X 5
3. 115 lb. X 5
4. 130 lb. X 5
5. 150 lb. X 3
6. 115 lb. X 8

D. Weighted Dips

1. BW + 30 lb. X 8
2. BW + 30 lb. X 8
3. BW + 30 lb. X 8

E. EZ-Bar Curls

1. 80 lb. X 8
2. 80 lb. X 8
3. 80 lb. X 8

F. DB Tricep Extension

1. 60 lb. X 8
2. 60 lb. X 8
3. 60 lb. X 8

__________________________________________________ ______________________

Duration: 100 Minutes

Post-Workout: 48g ON Whey

Post-Workout Weight: 194 lb.

Redjb

05-31-2010, 01:07 PM

__________________________________________________ ________________________
SPEED/AGILITY

Ladder Drills--Two in, one in, icky shuffle, & slalom.

Four times each, alternating starting foot.

__________________________________________________ _____________________
WEIGHT TRAINING

Warm Up: 5 Minutes on Stationary Bike

A. BB Squat

1. 145 lb. X 5
2. 175 lb. X 5
3. 205 lb. X 5
4. 235 lb. X 5
5. 265 lb. X 5

Notes: NEW 5-Rep PR. Not very difficult...

B. BB Bench

1. 115 lb. X 5
2. 140 lb. X 5
3. 165 lb. X 5
4. 185 lb. X 5
5. 210 lb. X 3 (??)

Notes: Couldn't get 210 lb. X 5 for the second straight week. Will reset this exercise...

C. BB Row

1. 85 lb. X 5
2. 100 lb. X 5
3. 115 lb. X 5
4. 130 lb. X 5
5. 150 lb. X 5

Notes: NEW 5-REP PR

D. Weighted Hypers

1. BW + 45 lb. X 10
2. BW + 45 lb. X 10
3. BW + 45 lb. X 10

E. Weighted Decline Sit-Ups

1. 10 lb. X 10
2. 10 lb. X 10
3. 10 lb. X 10
4. 10 lb. X 10

F. Russian Twists

1. 8 lb. X 60
2. 8 lb. X 60
3. 8 lb. X 60
4. 8 lb. X 60

Notes: Full ROM--no half-ass

G. Plank Cycle (60 second holds; regular (+25 lb.) and both sides).

2 Sets
__________________________________________________ ______________________
Duration: 100 Minutes

Post-Workout: 48g ON Whey

Post-Workout Weight: 195 lb.
__________________________________________________ ______________________
FLEXIBILITY

Post-Workout stretch of major lower-body muslce groups (glutes, hamstrings, quads, hip flexors); 60 Second holds.

Redjb

06-01-2010, 05:28 PM

My first attempt at counting calories and macro's. Bear with me, as it'll take a while for me to become proficient at logging such data/being able to take into account every meal. At the moment, I cannot pinpoint the calories/macros in my dinner, as it is the only meal which i cannot control. At this point, I'm just trying to get the hang of calculating macros, calories, etc. with the hopes of having this whole thing figured out by the time I go back to school in August.

---------------------------------
MEAL I--8:00 A.M.

1/2 Cup Skim Milk
1 Cup Kashi Golden Flax Cereal
1 Cup Oikos Greek Yogurt
1 Tbsp Wheat Germ

TOTAL: 400 Calories; 54.5g Carb; 5.5g Fat; 38g Protein
---------------------------------
MEAL II--11:00 A.M.

Jack-Link's Beef Jerky
Fiber One Bar

TOTAL: 270 Calories; 34g Carb; 6g Fat; 25g Protein
----------------------------------
MEAL III--2:30 P.M.

Met-Rx Bar

Total: 370 Calories; 50g Carb; 6g Fat; 28g Protein
----------------------------------
Meal IV--6:00

2 Cans of Tuna

Total: 220 Calories; 0g Carb; 5g Fat; 42g Protein
-----------------------------------
Day's Caloric/Macro Totals (So Far...)

Calories: 1,260
Carbs: 138.5g
Fat: 22.5g
Protein: 133g
-----------------------------------
THOUGHTS

I've got two meals to go (dinner, and late(r) night). Although I know they're not especially reliable, according to an online calculator using the Mifflin-St.Jeour formula (with the activity variable, 1.5, in my case, factored in) I need around 2,900 calories to maintain my current weight.

I'm still hoping to gain a bit, so I've got at least 1,700 Cals to eat before bed!

Redjb

06-01-2010, 09:58 PM

BenT

06-02-2010, 12:49 AM

subbed.

i'm on the same routine and we have fairly similar stats. will be following this, good luck mate!

Redjb

06-02-2010, 08:48 PM

subbed.

i'm on the same routine and we have fairly similar stats. will be following this, good luck mate!

Thanks man. Good to have you in here.

Redjb

06-02-2010, 09:00 PM

-----------------
AGILITY/FOOTWORK

Ladders (four reps with each): Icky Shuffle, One-In, Two-In, Slalom.

------------------
WEIGHTS

Warm-UP: Agility/Ladder Work

A. BB Squat

1. 145 lb. X 5
2. 175 lb. X 5
3. 205 lb. X 5
4. 205 lb. X 5

Notes: All well-below parallel. Really focused on pausing at the bottom and exploding up. ROM is much better after a couple weeks of flexibility work (had neglected it for months).

B. BB Military

1. 95 lb. X 5
2. 115 lb. X 5
3. 125 lb. X 4

Notes: Really poor showing here. Was doing 130 lb. X 4 a couple weeks ago, and couldn't even get all 5 reps @ 125 lb. today. Will completely reset exercise next week.

C. BB Deadlift

1. 175 lb. X 5
2. 205 lb. X 5
3. 235 lb. X 5
4. 265 lb. X 5
5. 275 lb. X 4

Notes: Only supposed to use three sets to work up to a final working set, but I felt I could go harder than 265 lb. X 5. Grip failed me on that last rep @ 275 lb. Will look to incorporate more forearm/grip work (plate pinches, hammer curls, heavy db holds, etc.). Still, blows away previous 5 rep P.R.

D. Weighted Chin-Ups

1. BW + 30 lb. X 4
2. BW + 30 lb. X 4
3. BW + 25 lb. X 4

Notes: Full lockout; no momentum utilized in order to complete reps.

E. Spread Eagle Sit-Ups

1. 45 lb. X 8
2. 45 lb. X 8
3. 45 lb. X 8
4. 45 lb. X 8

F. Plank Cycle [weighted front planks (25 lb), and elevated side planks (both sides)]

2 Sets of 60 second holds

----------------------------------------------------------------------------------------------------

Duration:90 Minutes

Post-Workout: 48g ON Whey Protein; Muscletech Nitrotech Protein Bar

Post-Workout Weight: 193 lb.

Redjb

06-04-2010, 09:55 PM

------------------------------------
AGILITY/LADDER WORK

Icky Shuffle
Icky Shuffle Two Out
One-In
Two-In

(Four Repetitions Each)
-------------------------------------
LIFTING

Warm-Up: 5 Minutes on Stationary BIke

A. BB Squat

1. 140 lb. X 5
2. 175 lb. X 5
3. 205 lb. X 5
4. 235 lb. X 5
5. 270 lb. X 3
6. 205 lb. X 8

Notes: New 3-Rep PR @ 270 lb. No issues here.

B. BB Bench

1. 115 lb. X 5
2. 140 lb. X 5
3. 165 lb. X 5
4. 190 lb. X 5
5. 210 lb. X ?
6. 165 lb. X 8

Notes: Sh***y benching today. After politely asking him not to assist, spotter had his hands on the bar throughout the fifth set, so i'm not even going to begin to count it.

C. BB Row

1. 85 lb. X 5
2. 105 lb. X 5
3. 120 lb. X 5
4. 130 lb. X 5
5. 155 lb. X 3
6. 120 lb. X 5

Notes: Sacrificed form a little to get all 3 reps on that 5th set.

D. Weighted Dips

1. BW + 35 lb. X 8
2. BW + 35 lb. X 5
3. BW + 34 lb. X 6

Notes: nothing...

E. DB Tricep Extension

1. 60 lb. X 6
2. 60 lb. X 6
3. 60 lb. X 6

F. BB Curls

1. 80 lb. X 8
2. 80 lb. X 8
3. 80 lb. X 5

Notes: Not enough rest time between sets

-------------------------------------------------------------------

Post-Workout Meal:

1 Cup Skim Milk
2 Scoops O.N. Whey
1 Tbsp Natty PB
1/2 Cup Oat Bran
1/2 Cup Steel Cut Oats
1/4 Cup Liquid Egg Whites
3 Scoops ice

890 Calories; 100g Carb; 15.5g Fat; 83g Protein

Redjb

06-06-2010, 11:01 PM

MONDAY------------>Agility/Sport Specific Drills (A.M.) & Madcow's 5x5 (P.M.)

TUESDAY------------> Flexibility/Skill Work

WEDNESDAY---------> Acceleration Work (A.M.) & Madcow's 5x5 (P.M.)

THURSDAY-------------> Flexibility/Skill Work

FRIDAY-----------------> Agility/Sport Specific Drills (A.M.) & Madcow's 5x5 (P.M.)

SATURDAY-------------->REST

SUNDAY------------------>REST

Redjb

06-06-2010, 11:11 PM

I'm looking to drop some fat while retaining as much strength/muscle as possible. I plan on following the following #'s as closely as possible.

Monday & Friday ---> "Priority" Workout Days in which I will consume high(er) Carbs (305g)

Wednesday & Sunday-----> "Moderate" Carb Days (240g)

Tuesday & Saturday--------> "Low" Carb Days (182g)

Protein Consumption-------> Constant each day; Goal = 295g

**NOTE**
If I end up losing too much from eating like this, then I may cut this aspect of my training out, as it has really never been an integral part of my program.

biggerthanlavar

06-07-2010, 09:00 AM

Hey Red, awesome log. I'm subbing. I'm also a non-traditional soccer player. I'm built more like rugby player lol. Part of the MAJOR problem w/ soccer in the USA, is exactly what your coach told you - "STAY OUT OF THE WEIGHT ROOM". lol. This is a philosophy that NEEDS TO CHANGE if soccer in America is ever going to move forward. Anyway, I' look forward to seeing your progress. I'm currently doing something similar although it's not a typical strength routine.

Redjb

06-07-2010, 10:29 PM

Redjb

06-07-2010, 10:42 PM

All went well this morning (besides 100 degree LA heat) with the speed/agility session, but when I got into the weight room I definitely was not performing like normal.

I went ahead and finished most of the workout, but it was so shi**y it's not even worth logging. I've been doing Madcow's religiously for 12+ weeks straight, and I guess my body's telling me it's time to take a short break. I'm going to go ahead and do a bit of a deload, with my next workout being Monday, where I plan to reset all lifts based on my new maxes.

I'm confident (and hopeful) that even with a couple weeks worth of resetting, I'll eventually eclipse all of my current maxes and develop into a more powerful/strong athlete.

Can't wait to get back in the gym on Monday & start my 2nd go round!

Redjb

06-10-2010, 02:13 PM

FLEXIBILITY

Defranco's Elite 8 + Static Stretching of Major Lower-Body Muscle Groups

---------------------------------------------

Hate not lifting, but it does feel good to be improving my flexibility, an area in my training that has been neglected for the last six months. Can't wait to hit the weights on Monday. Still trying to figure out how far back to reset at the moment (3 weeks or 4 weeks?).

Redjb

06-14-2010, 07:17 AM

I'm going to reset all heavy compounds (except deadlift) back three weeks, then build back up. Here's what my resets will look like for this week:

Bench--------> 195 lb. X 5 (Monday); 200 lb. X 3 (Friday)

Squat--------> 255 lb. X 5 (Monday); 260 lb. X 3 (Friday)

Row---------->140 lb. X 5 (Monday); 145 lb. X 3 (Friday)

Deadlift------> 280 lb. X 5 (Wednesday)

Military-------> 115 lb. X 5 (Wednesday)

-----------------------------------------------------------------------------------------------------
MACRO GOALS FOR TODAY [High(er) Carb Day]

295g Protein
305g Carb
29g Fat

------>2,700 Calories

-----------------------------------------------------------------------------------------------------
TODAY'S MOTIVATION

"Success is peace of mind which is a direct result of self-satisfaction in knowing you did your best to become the best you are capable of becoming."

-John Wooden

Redjb

06-15-2010, 06:29 AM

WEIGHTS

Warm-Up: 2 Miles on Stationary Bike

A. BB Squat

1. 140 lb. X 5
2. 170 lb. X 5
3. 200 lb. X 5
4. 230 lb. X 5
5. 260 lb. X 5

Notes: Nothing here.

B. BB Bench

1. 100 lb. X 5
2. 125 lb. X 5
3. 150 lb. X 5
4. 175 lb. X 5
5. 200 lb. X 5

Notes: No issues. Found some 1.25 lb. plates, so i may experiment with microloading eventually.

C. BB Row

1. 65 lb. X 5
2. 85 lb. X 5
3. 105 lb. X 5
4. 125 lb. X 5
5. 145 lb. X 5

Notes: ...

D. Russian Twists

1. 8gm X 60
2. 8gm X 60
3. 8gm X 60
4. 8gm X 60

Notes: Full twists

E. Spread Eagle Sit-Ups

1. 45 lb. X 8
2. 45 lb. X 8
3. 45 lb. X 8
4. 45 lb. X 8

F. Plank Cycle

2 go throughs

-----------------------------------------
AGILITY

A. Ladder Work

1. Icky Shuffle (2)
2. Icky Shuffle Two-Out (2)
3. One-In (2)
4. Two-In (2)

B. Triangle Drill

1. Sprint, Backpedal, Sprint (2 X's Each Direction)
2. Backpedal, Sprint, Backpedal (2 X's Each Direction)

C. Zig-Zag Cuts

X 4

Redjb

06-16-2010, 11:17 AM

AGILITY/FOOTWORK

Icky Shuffle
Icky Shuffle 2-Out
Slalom
One-In
Two-In

Notes: Used as a warm-up for this mornings lifting session. Performed two repetitions beginning with left foot, two beginning with right foot, for each exercise. Will look to begin to incorporate more complex movements/lateral footwork in the near future.

---------------------------------------------------------------------
WEIGHTS

Warm-Up: 10 Minutes on Stationary Bike & Ladder Work

A. BB Squat

1. 140 lb. X 5
2. 170 lb. X 5
3. 200 lb. X 5
4. 200 lb. X 5

Notes: I'm really trying to focus on squatting as deep as possible, pausing in the hole, then exploding up for each rep.

B. OHP

1. 70 lb. X 5
2. 85 lb. X 5
3. 100 lb. X 5
4. 120 lb. X 5

Notes: First session with OHP after resetting. Very easy. Will look to microload this exercise, as I feel I plateaued far too soon (at 130 lb. X 4) last time.

C. Deadlift

1. 185 lb. X 5
2. 215 lb. X 5
3. 245 lb. X 5
4. 280 lb. X 2

Notes: Grip strength is really lacking. Could not hold onto the bar for more than two-reps. I went ahead and finished the set of 5, but decided not to count the last three reps, as I had to completely let go of the bar after performig each successive repetition.

D. Weighted Chin-Ups

1. 25 lb. X 5
2. 25 lb. X 4
3. 25 lb. X 4

Notes: Dead Hang; Full ROM.

----------------------------------------------
Duration: 80 Minutes

Post-Workout: 48g ON Whey

Post-Workout Weight: 196 lb.

-----------------------------------------------
LATER THIS AFTERNOON

Acceleration/Sprint Work
Core Work

Redjb

06-16-2010, 06:32 PM

----------------------------------------------
ACCELERATION WORK

Push-Up Starts-------------> 10 yards; 5 repetitions; 90 sec rest.
Jump-Back Starts----------> 10 yards; 5 repetitions; 90 sec. rest.
10 yard Loaded Sprints----> 5 repetitions; 90 sec. rest.
20 yard Loaded Sprints----> 5 repetitions; 60 sec. rest.
30 Yard Loaded Sprints----> 3 repetitions; ~45 sec. rest.

Notes: Weighted vest was 20 lb. (approximately 10% of BW). First time working with one, and really enjoyed it. Not sure yet about the volume, and I've heard that you're supposed to go with <10% of BW when doing over 20 yards. All in all, good first workout, and I'm hoping to alternate between this and hill/overspeed type work.

------------------------------------------------------
CORE TRAINING

AB COMPLEX-----> Sprinter Sit-Ups (20 reps) <<SS>> Ab Wiggles (50 reps) <<SS>> Air Bike (75 reps). 4 Times Through

Med Ball Crunches

1. Max Reps X 30 sec.
2. Max Reps X 30 sec
3. Max Reps X 30 sec.

Post-Workout Weight: 193 lb.

-------------------------------------------------------
FLEXIBILITY

Joe D's Agile 8

Redjb

06-18-2010, 09:40 PM

WEIGHTS
---------------------------------
Warm-Up: Ladder/Footwork Drills (2 Reps Per Foot; alternating)

--------->Icky Shuffle
--------->Icky Shuffle (2-Out)
---------> Slalom
---------> Lateral Two-In
---------> One-In
---------> Two-In

A. BB Squat

1. 140 lb. X 5
2. 170 lb. X 5
3. 200 lb. X 5
4. 230 lb. X 5
5. 265 lb. X 3
6. 200 lb. X 8

Notes: Was worried about today coming in because of nasty DOMS (hip-flexors) from Wednesday's workout (probably the loaded sprints, as I'm not yet used to them), but the heavy triple caused no problems. All reps slightly below parallel. Strong focus on squatting explosively on the sixth and final set.

B. BB Bench

1. 100 lb. X 5
2. 125 lb. X 5
3. 150 lb. X 5
4. 175 lb. X 5
5. 205 lb. X 3
6. 150 lb. X 8

Notes: No spotter needed on the heavy triple--just as easy as I remember. Again, used the final set of 8 to really focus on explosive pressing.

C. BB Row

1. 45 lb. X 5 (Whoops; was supposed to do 65)
2. 85 lb. X 5
3. 105 lb. X 5
4. 125 lb. X 5
5 145 lb. X 3
6. 105 lb. X 8

Notes: Very easy. Form has improved drastically since my first couple weeks performing this exercise.

D. Weighted Dips

1. BW + 35 lb. X 8
2. BW + 35 lb. X 8
3. BW + 35 lb. X 8

Notes: Allowed myself full recovery on this assistance exercise (at least 2-3 minutes), which I haven't done in the past. Consequently, for the first time I got all 24 reps @ BW + 35 lb.! Will move up to BW + 40 lb. next Friday.

E. DB Tricep Extension

1. 50 lb. X 8
2. 50 lb. X 8
3. 50 lb. X 8

Notes: Tri's were fatigued from weighted dips, so I lowered the weight a little. Focused on explosive movement rather than slow, controlled reps. Will look to experiment with rep-ranges in the coming weeks...

F. EZ-Bar Curl

1. 80 lb. X 8
2. 80 lb. X 6
3. 80 lb. X 6

Notes: Used strict form and wide grip; didn't allow for full recovery.

G. Decline Plate Twists

1. 25 lb. X 30
2. 25 lb. X 30
3. 25 lb. X 30
4. 25 lb. X 30

Notes: 60 sec. rest between sets.
-----------------------------------------------------------------------------

Duration: 110 Minutes (Got to cut this down)

Post-Workout: 48g ON Whey

Post-Workout Weight: 196 lb.

Static Strech of Major Lower-Body Muscle Groups Immediately Post-Workout (45 sec. holds)

Redjb

06-21-2010, 10:51 AM

AGILITY/SPEED WORK
---------------------------------
Ladders (X2 with each foot)
----Icky Shuffle
----Icky Shuffle 2-Out
----One-In
----Two-In
--------------------------------

Triangle Drill (2 Reps Each Direction Per Movement)
---->Sprint-BP-Sprint
---->BP-Sprint-BP
---->Shuffle-Sprint-BP

--------------------------------

20 YARD PRO AGILITY
---->3 Reps Left; 3 Reps Right (30 Sec. Rest)

----------------------------------

ZIG-ZAG CUT's
-----> X 4

Redjb

06-21-2010, 08:51 PM

GENERAL WARM-UP

Body Squats X 10
Jumping Jacks X 15
Backpedal X 20 Yards
Side Lunges X 8
Front-Lunges X 10
Leg Swings X 10 Each
Lateral Leg Swings X 10 Each
Backpedal X 15 Yards

Ground-Based Mobility

Groiners X 10
Mountain Climbers X 10 Each Leg
Fire Hydrant Circles X 10 (Forward & Backwards)
Rollovers Into V-Sit

Ladder Work

Icky Shuffle 2-Out (X4)
Reverse Icky Shuffle 2-Out (X4)
Icky Shuffle 1-Out (X4)

---------------------------------------------------

A. BB Squat

1. 145 lb. X 5
2. 175 lb. X 5
3. 205 lb. X 5
4. 235 lb. X 5
5. 265 lb. X 5

Notes:No issues here. All parallel or below.

B. BB Bench

1. 105 lb. X 5
2. 130 lb. X 5
3. 155 lb. X 5
4. 180 lb. X 5
5. 205 lb. X 5

Notes:...

C. BB Row

1. 65 lb. X 5
2. 90 lb. X 5
3. 110 lb. X 5
4. 130 lb. X 5
5. 150 lb. X 5

Notes: Abysmal form on the last set; way too jerky.

D. Full Russian Twists

1. 8 lb. X 60
2. 8 lb. X 60
3. 8 lb. X 60
4. 8 lb. X 60

Notes: 60 Second Rest Between Sets

E. Weighted Hypers

1. BW + 45 lb. X 8
2. BW + 45 lb. X 8
3. BW + 45 lb. X 8

Notes: Will wear a weighted vest next time to increase resistance (+20 lb.).

F. Plank Cycle

BW + 35 lb. Front Plank <<SS>> Side Plank <<SS>> Side (Other Plank)

2 CYCLES

Notes: 40 Second Holds on Each

strongbuffbig

06-22-2010, 09:56 AM

up in here

Redjb

06-23-2010, 02:24 PM

ACCELERATION

10-Yd. Push-Up Starts X 4

10-Yd. Jump-Back Starts X 4

Loaded Sprints (+20lb.)----> 10-Yd. X 4, 20-Yd. X 4, 30-Yd. X 3

Notes: Cut the workout a little short today. Felt a sharp, stinging pain in my hip flexor during the last couple sets of loaded sprints. At this point, I'm unsure if it's due to a flaw in my technique, or just that I'm not yet used to sprinting with a 20 lb. load. All things considered, an enjoyable session. Looking forward to setting a DL P.R. later this afternoon.

---------------------------------------------------

Redjb

06-23-2010, 09:17 PM

GENERAL WARM UP

BW Squats X 10
Jumping Jacks X 15
Stationary Side Lunge X 8 each leg
15-Yd. Shuffle X 2
15-Yd. Backpedal X 2
Front Lunges X 8
Leg Swings X 10
Lateral Leg Swings X 8

Ground-Based Mobility

Rollovers into V-Sit X 10
Mountain Climbers X 10 each leg
Groiners X 10

Ladder Work

Icky Shuffle-2 Out X 4
Icky Shuffle X 4
One-In X 4
Two-In X 4
Crossover X 4
Slalom X 4

---------------------------------------
WEIGHTS

A. Squat

1. 145 lb. X 5
2. 175 lb. X 5
3. 205 lb. X 5
4. 205 lb. X 5

Notes: Really focused on good ROM, going as low as my current flexibility will allow. Tender hip-flexor made the squatting somewhat awkward, but didn't hurt anything, cause the workout was so light...

B. OHP

1. 85 lb. X 5
2. 100 lb. X 5
3. 115 lb. X 5
4. 130 lb. X 5 (PR)

Notes: Finally overcame my plateau to get a new 5-rep PR! Feels good...

C. Deadlift

1. 175 lb. X 5
2. 205 lb. X 5
3. 240 lb. X 5
4. 280 lb. X 4 (PR)

Notes: Still feel as if my form is hindering my DL progress... Grip is starting to become an issue as well. May start using mixed grip, and see if it makes any difference.

D. Weighted Chin-Ups

1. BW + 25 lb. X 5
2. BW + 27.5 lb. X 5
3. BW + 27.5 lb. X 4
4. BW X MAX REPS

Notes: Dead Hang; Full ROM

E. BW CORE Complex

Wiggles (60 reps) <<SS>> Sprinter Sit-Ups (20 Reps) <<SS>> Air Bike (60 Reps)

Entire Cycle X 4

----------------------------------------------
Duration: 1.5 hr

Post-Workout: 48g ON Whey

Post-Workout Weight: 198 lb. (??)

-----------------------------------------------
FLEXIBILITY

Joe D's "Agile 8" + Static Stretch of Major Lower-Body Muscle Groups (45 sec. holds)

Redjb

06-24-2010, 09:14 PM

Seem to have tweaked my hip flexor a bit during the acceleration workout on Wednesday. Nothing serious, I'm sure, the area's just a little tender. I've been icing religiously all day, and will look to see how it feels tomorrow before deciding on my planned agility/speed workout for the day.

I'd hate to miss tomorrow's speed/agility, but it'd be much worse for me to come into pre-season camp with a nagging hip-flexor issue. That said, unless it recovers really well overnight, I'm probably going to hold off on the speed/agility work until Monday, but will continue with the lifting as scheduled (squat should be the only thing affected).

Redjb

06-25-2010, 12:33 PM

WEIGHTS

Warm-Up: 3 Miles on Stationary Bike

A. BB Squat (Skipped This Today)

Notes: As much as I hate missing today's squat workout, I don't want to take any chances, even though I'm sure I'd be fine. Workout feels so incomplete without this.

B. BB Bench

1. 105 lb. X 5
2. 135 lb. X 5
3. 155 lb. X 5
4. 180 lb. X 5
5. 210 lb. X 3
6. 155 lb. X 8

Notes: Was really tempted to go for max reps on the Heavy Triple, as I felt I could have easily gotten 210 lb. X 5-6, but I held off. After browsing Dave Tate's articles re: Bench Press form, I changed a few things. Found that if I arched my back a little bit, my rear delts provide a more solid base for pressing, as evidenced by the ease with which I was able to complete the heavy triple (equalling a previous PR).

C. BB Row

1. 65 lb. X 5
2. 95 lb. X 5
3. 115 lb. X 5
4. 130 lb. X 5
5. 155 lb. X 3
6. 115 lb. X 8

Notes: Sped through these sets pretty quicky; not much rest between sets. No issues though.

D. Weighted Dips

1. BW + 40 lb. X 7
2. BW + 40 lb. X 6
3. BW + 40 lb. X 6

Notes: Felt great doing these. I'm confident I'll get all 24 reps next week, and move up to a full plate.

E. DB Tricep Extension

1. 60 lb. X 8
2. 60 lb. X 7
3. 60 lb. X 6

Notes: Nothing here...

F. E-Z Bar Curl

1. 80 lb. X 6
2. 80 lb. X 6
3. 80 lb. X 6

Notes: Wide Grip; slow, controlled eccentric/concentric movements.

----------------------------------------------------

Duration: 1 Hour

Post-Workout: 48g Whey + 1 Cup Quaker Oats

Post-Workout Weight: 198 lb.

Major Stretch of Lower-Body Muscle Groups + Foam Roll (Hip/Flexors)

------------------------------------------------------
LATER TODAY

Core Work

Flexibility Work

Redjb

06-25-2010, 07:26 PM

CORE WORK

A. Decline Plate Twists

1. 35 lb. X 30
2. 35 lb. X 30
3. 35 lb. X 30
4. 35 lb. X 30
5. 25 lb. X MAX REPS

B. Spread-Eagle Sit-Ups

1. 45 lb. X 10
2. 45 lb. X 10
3. 45 lb. X 10
4. 45 lb. X 10

C. Kettlebell Side Bends

1. 45 lb. X 15
2. 45 lb. X 15
3. 45 lb. X 15
4. 45 lb. X 15

D. Plank Cycle

Weighted Front Plank (25 lb.) <<SS>> Side Plank <<SS>> Side Plank (60 second holds)

X2

-------------------------------------------
Duration: 45 Minutes
Post-Workout: 32g Whey

Redjb

06-28-2010, 01:30 PM

Starting today, I'm going to run WS4SBIII for 7 weeks (i've grown a bit jaded after 16 weeks of Madcow's). Don't get me wrong, I have had fantastic results with Madcow's, and am confident that I still could progress on the program, but i'd like to change things up. I feel that I can handle the volume of Madcow's during my competitive season, so I am by no means quitting the program entirely, but going on a 7-week hiatus. I plan on resetting all exercising and re-running madcow's as soon as pre-season ends. For now, I'm extremely excited about starting a new program, about which I've heard great things.

----------------------------
WEEKLY SCHEDULE

MONDAY----> Speed/Agility (A.M.) & Max-Effort Lower

TUESDAY----> Mobility/Flexibility, Skill Work, and/or Active Recovery

WEDNESDAY----> Acceleration (A.M.) & Max-Effort Upper

THURSDAY----> Mobility/Flexibility, Skill Work and/or Activity Recovery

FRIDAY----> Dynamic Effort Lower

SATURDAY----> Conditioning Tests

SUNDAY----> Repetition Upper

Redjb

06-28-2010, 02:14 PM

General Warm-Up

BW Squats X 10
Jumping Jacks X 15
15 Yd. Shuffle X 2
15 Yd. Backpedal X 2
15 Yd. Front Skip X 2
Lateral Leg Swings X 8 each
Leg Swings X 10 each
Side Lunges X 8 each
Front Lunges X 8 each

Ground Based Mobility

Rollovers into V-Sit X 10
Mountain Climbers X 10
Fire Hydrant Circles X 10 (forwards & backwards)
Groiners X 10

Ladder Work

One-In X 4
Two-In X 4
Icky Shuffle X 4

Notes: Torrential downpour in the middle of this. had to cut it short--slipping all over the place.

-----------------------------------
WEIGHTS

A. BB Squat

1. Bar X 10
2. 150 lb. X 5
3. 180 lb. X 5
4. 210 lb. X 5
5. 240 lb. X 5
6. 270 lb. X 2

Notes: Wasn't feeling it today. No idea why i couldn't get 270 for 3+. I will get 270 X 5 on Monday.

B. BB Step Up

1. 95 lb. X 8/leg
2. 95 lb. X 8/leg
3. 95 lb. X 8/leg

Notes: Used a much higher box than I'm used to, about 1.5" above my knee. Strong focus on exploding upwards. Started light just to get more familiar with the movement. Will add 5-10 lb. per week.

C. GHR

1. BW X 10
2. BW X 10
3. BW X 10

Notes: Feels great to do these again.

D. Russian Twists

1. GM 10 X 40
2. GM 10 X 40
3. GM 10 X 40
4. GM 10 X 40

Notes:Full twists.

E. Captain's Chair

1. BW X 12
2. BW X 12
3. BW X 12
4. BW X 12

Notes:Will add weight next week.

F. Plank Cycle

Front Plank (BW +45 lb) <<SS>> Side Plank <<SS>> Side Plank

Notes: 60 second holds

----------------------------------------------------
FLEXIBILITY

Static Stretch of Major Lower-Body Muscle Groups (45 second holds)
Duration: 1hr 45 min

---------------------------------------------------
Post-Workout: 48g ON Whey + 2 Cups Quaker Oats

Post-Workout Weight: 196 lb.

----------------------------------------------------
P.M.

Joe D's Agile 8 + Various Foam Rolling

Redjb

06-30-2010, 12:56 PM

WARM-UP

BW Squats X 10
Jumping Jacks X 15
15 Yd. Backpedal X 2
15 Yd. Shuffle X 2
Lunges X 8/leg
Lateral Lunges X 8/leg
Forward/Backward Leg Swings X 10
Lateral Leg Swings X 10

------------------------------------

MOBILITY WORK

Rollover into V-Sit X 10
Mountain Climbers X 10
Groiners X 10
Fire Hydrant Circles X 10/leg
Wall Push-Ups X 10 (Scapula Activation)
Scap Push-Ups X 10

-------------------------------
LADDERS

One-In X 2
Two-In X 2
Icky Shuffle X 2
Slalom X 2

Notes: Raining outside when I did this. Had to limit this because I was slipping all over the place.

---------------------------------
FOOTWORK

Jump Rope Cycle X 2
--> Left Foot (20 sec.)
--> Right Foot (20 sec.)
-->Slalom (20 sec.)
-->One-Leg Double Bounces (40 sec.)

Notes: Used this as a cool down for my lifting session this morning. Haven't done this in a while, so look for the times/complexity to increase significantly in the days to come.

-----------------------------------
WEIGHTS

A. BB Bench

1. Bar X 10
2. 85 lb. X 5
3. 125 lb. X 5
4. 160 lb. X 3
5. 190 lb. X 3
6. 215 lb. X 3 (PR)

Notes: My recent form changes are doing a helluva lot for my bench. Hit a 3-rep PR today, but I feel like I left at least 2 reps in the bank. After so much work, it's encouraging to finally see a break-through. 2 Plates, here I come...

B. Incline DB Bench

1. 45 lb. X 22
2. 45 lb. X 17

Notes: Was supposed to rest for 3-4 minutes between sets, but only rested for half of that (my bad). Wanted to start light on this movement. Moving up to 50 lb. DB's next week.

C. T-Bar Row <<SS>> Rear Delt Flys

1. 80 lb. X 10 <<SS>> 10 lb. X 10
2. 80 lb. X 10 <<SS>> 7 lb. X 10
3. 80 lb. X 10 <<SS>> 7 lb. X 10
4. 80 lb. X 10 <<SS>> 7 lb. X 10

Notes:No issues with the Rows, but the rear delt flys were tough as always.

D. BB Shrugs

1. 185 lb. X 10
2. 185 lb. X 10
3. 185 lb. X 10
4. 185 lb. X 10

Notes: Really easy. Gotta up the poundage next week.

E. DB Hammer Curls

1. 30 lb. X 12
2. 30 lb. X 12
3. 30 lb. X 10
4. 30 lb. X 10

Notes: Started light here. Moving up to 30 lb. DB's next week.

--------------------------------------------
Duration: 1 hr

Post-Workout: 48g ON Whey + 2 Cups Wheat Bran

Post-Workout Weight: 195 lb.

Redjb

06-30-2010, 09:02 PM

ACCELERATION

Square Drill----> BP-Sprint-BP X 4; Sprint-BP-Sprint X 4 (Used as Warm-Up)

Push-Up Starts----> 10 Yd. X 5

10 Yd. Loaded Sprints----> X 4

20 Yd. Loaded Sprints----> X 4

10-Yd. Sprints----> X 4

20-Yd. Sprints----> X 4

Notes: Used a 20 lb. vest on the loaded sprints. No hip-flexor issues this time.

------------------------------------------
CORE WORK

A. Body-Weight Ab Circuit

Wiggles (60 reps) <<SS>> Sprinter-Sit-Ups (20 reps) <<SS>> Air Bike (80 reps) X 4

B. Dragon Flags

1. BW X 10
2. BW X 10
3. BW X 10
4. BW X 10

C. Stability Ball Crunches

3 Sets of MAX Reps

Dragon Flags

BenT

06-30-2010, 09:49 PM

Redjb

07-01-2010, 06:06 AM

good job on the bench mate..

that's one exercise that frustrates the hell out of me.

and good luck with ws4sb. it's a good programme. i've also just switched from madcow's to incorporating ws4sb-style upper/lower split - for me it's cos i don't think i can handle the squatting on top of my preseason rugby trainings though.

Thanks man. I feel the same way about my bench--gains always come so much slower than in my other lifts.

New program sounds interesting. Were you happy with Madcow's?

Redjb

07-02-2010, 09:45 PM

A.M.

Warm-Up
----> Front Skips X 20 yd.
----> Side Shuffle X 20 yd.
----> Backpedal X 20 yd.
----> Lateral Lunges X 8/leg
----> Front Lunges X 10 Steps
----> BW Squats X 10
----> Jumping Jacks X 15
----> Lateral Leg Swings X 10
----> Front/Back Leg Swings X 10

Ground-Based Mobility
----> Rollovers Into V-Sit X 10
----> Fire Hydrant Circles X 10/leg (Inside & Outside)
----> Mountain Climbers X 20
----> Groiners X 10
---->Prone Scorpions X 10

AGILITY
----> T-Drill X 5
----> X-Drill X 8
---->Zig-Zag Cuts X 6

Notes: Great workout this morning. Can already tell a difference after only a couple weeks of agiilty training. Planned on doing 2-3 reps of the Illinois Drill, but I was straight-up exhausted after doing the zig-zag cuts. Starting to enjoy this aspect of my training, now that I'm improving noticeably...

Duration: ~35 Minutes

-----------------------------------------------------------------------------
P.M.

Dynamic-Effort Lower

Warm-UP
----> Same As A.M. Workout + Agility Ladder

Agility Ladder
----> One-In X 4
----> Two-In X 4
----> Icky Shuffle X 4
----> Icky Shuffle (2-Out) X 4
----> Crossover X 4
----> Slalom X 4

A. Vertical Jumps
----> 7 sets of 4 jumps

Notes: Not happy with this; jumping seemed a little off.

B. Bulgarian Split Squats with Added ROM
----> 25 lb. X 10
----> 25 lb. X 10
----> 25 lb. X 10

Notes: Used a box (didn't bother measuring) that forced me to use a greater ROM. Strong focus on explosion during each rep.

C. GHR
----> BW X 8
----> BW X 8
----> BW X 8

Notes: Always tough, but immensely rewarding. Starting to get the hang of these after a long layoff.

D. Cable Crunches
----> 110 lb. X 12
----> 120 lb. X 12
----> 120 lb. X 12
----> 120 lb. X 12

Notes: nothing here...

E. Weighted Captain's Chair
----> BW + 6 lb. X 10
----> BW + 6 lb. X 10
----> BW + 6 lb. X 10
----> BW + 6 lb. X 10

Notes: Placed a 6 lb. med ball in between my legs.

Duration
----> 1hr

Post-Workout Weight
----> 193 lb.

Static Stretching (60 second holds)
----> Quads
----> Calves
----> Hamstrings
----> Glutes
----> Hip-Flexors
----> Lower-Back

Foam Roller
----> Calves
----> Hamstrings/Glutes
----> Abductors
----> Thoracic Spine

BenT

07-03-2010, 04:27 AM

Thanks man. I feel the same way about my bench--gains always come so much slower than in my other lifts.

New program sounds interesting. Were you happy with Madcow's?

yeah definitely. made lots of progress on madcow's, very pleased with it.

my plan now is to play by ear - will either perform full body workouts (similar to madcow) or upper/lower split depending on how sore/fresh i feel.

Redjb

07-04-2010, 06:44 AM

Today's workout was so poor i'm not even going to bother posting it.

One of if not the worst workout(s) of all time, for me, personally.

Redjb

07-05-2010, 08:38 PM

A.M.

Warm-Up
---->BW Squats X 10
---->Jumping Jacks X 15
---->Front Skips X 15 yd.
---->Side Shuffle X 15 yd.
---->Backpedal X 15 yd.
---->Lateral Lunge X 8/leg
---->Front Lunge X 10

AGILITY
----> Pro Agility X 8 (4 each side)
---->Triangle Drill X 6 (BP-Sprint-BP & Shuffle-Sprint-BP)

Notes: Workout was cut short due to a torrential downpour. I had intended to do some zig-zag cuts, and finish off with the Illinois drill, but the water on the field made it impossible to cut. Shame, as it was a good workout up until then...

-----------------------------------

P.M.

ME Lower

Warm Up
---->Same As Above +
----> Groiners X 10
----> Mountain Climbers X 20
----> Fire Hydrant Circles X 10

Agility Ladder
----> Icky Shuffle X 4
----> Icky Shuffle (Two Out) X 4
----> Slalom X 4
----> One-In X 4

A. BB Squat
----> Bar X 10
----> 95 lb. X 5
----> 135 lb. X 5
----> 165 lb. X 3
----> 195 lb. X 3
----> 225 lb. X 3
----> 255 lb. X 3
----> 275 lb. X 5 (PR)

Notes: Last 2 reps were a bit sketchy on the final working set, but all were at least parallel. Great rebound from yesterday's poor workout.

B. BB Step-Ups
----> 125 lb. X 6
----> 125 lb. X 6
----> 125 lb. X 6

Notes: Box Height = 2-3 inches above knee. No issues here.

C. GHR
----> BW X 10
----> BW X 10
----> BW X 10

Notes: Starting to get the hang of these...

D. Russian Twists
----> 6 lb. X 60
----> 6 lb. X 60
----> 6 lb. X 60
----> 6 lb. X 60

Notes:1 minute rest between sets. Full Twists...

E. Spread Eagle Sit-Ups
----> 20 lb. X 10
----> 20 lb. X 10
----> 20 lb. X 10
----> 20 lb. X 10

Notes: Never done these with DB's, but only with 45 lb. plates. Realized that doing this exercise with DB's is much tougher/more effective, as you can hold the DB's higher on your chest to put more emphasis on the core.

-----------------------------------------------------------
TODAY'S MOTIVATION

VhmGvJSOw-Q

One of my favorite players. Not the most skilled guy on the pitch by any means, but almost always the toughest/most determined. With all the diving in the modern game, soccer (football) needs more exemplars of pure grit and desire such as Mascherano....
----------------------------------------

Duration: 1hr 30 min

Post-Workout: 48g ON Whey

Post-Workout Weight: 195 lb.

Redjb

07-07-2010, 09:11 PM

Warm-Up
---->BW Squats X 10
----> Jumping Jacks X 15
----> Side Shuffle X 15 yd.
----> Front Lunge X 10
---->Lateral Lunge X 8
----> Leg Swings (Forward/Backward & Lateral) X 10
----> Front Skip X 15 yd.

Ground Based Mobility
----> Rollover into V-Sit X 10
----> Fire Hydrant Circles X 10
----> Groiners X 10
----> Mountain Climbers X 10

Agility Ladder
----> One In X 4
----> Two-In X 4
----> Icky Shuffle X 4
----> Icky Shuffle (2-Out) X 4
----> Waltz X 4
----> Lateral Two-In X 4

ME Upper

A. BB Bench
----> Bar X 10
----> 100 lb. X 8
----> 125 lb. X 5
----> 150 lb. X 5
----> 175 lb. X 3
----> 195 lb. X 3
----> 220 lb. X 2?

Notes: Definitely got three on the last set, but the spotter touched the bar, after rep #2, so I can't count it... Good work anyway. I'll get 220 X 4 next week...

B. Incline DB Bench
----> 50 lb. X 16
----> 50 lb. X 15

Notes: No issues here. Will move up to 55 lb. DB's next week...

C. T-Bar Row <<SS>> Rear Delt Flys
----> 90 lb. X 10 <<SS>> 10 lb. X 10
----> 90 lb. X 10 <<SS>> 10 lb. X 10
----> 90 lb. X 10 <<SS>> 10 lb. X 10
----> 90 lb. X 10 <<SS>> 10 lb. X 8

Notes: Used a wide-grip for the Rows. Form deteriorated significantly on the last set of RDF's...

D. BB/Smith Machine Shrugs
----> 205 lb. X 8 (BB)
----> 205 lb. X 8 (BB)
----> 225 lb. X 6 (Smith)
----> 225 lb. X 6 (Smith)

Notes: Will switch to Hex Bar Shrugs.

E. Hammer Curls
----> 35 lb. X 8
----> 35 lb. X 6
----> 35 lb. X 6
----> 35 lb. X 6

Notes: Nothing here...

--------------------------------------
Duration
----> 1hr 15min

Post-Workout
----> 1 Cup Quaker Oats + 48g ON Whey

Post-Workout Weight
----> 195.5 lb.

---------------------------------------

P.M.

BW Core Complex

A. Wiggles <<SS>> Sprinter Sit-Ups <<SS>> Air Bike
----> 60 <<SS>> 20 <<SS>> 80
----> 60 <<SS>> 20 <<SS>> 80
----> 60 <<SS>> 20 <<SS>> 80
----> 60 <<SS>> 20 <<SS>> 80

B. Dragon Flags
---->BW X 15
---->BW X 15
---->BW X 15
---->BW X 15

C. Oblique Crunches on Ab Crunch Machine
---->90 lb. X 25
---->90 lb. X 25
---->90 lb. X 25
---->90 lb. X 25

Duration
----> 30 min.

---------------------------------------
TODAY'S MOTIVATION

dHlzN5SuuH8

------------------------------------------
FOR TOMORROW

Acceleration/Footwork/Mobility

Redjb

07-11-2010, 09:23 PM

DE Lower

A. Vertical Jumps
----> 8 sets of 4 jumps

B. Bulgarian Split-Squats with Added ROM
----> 25 lb. X 12
----> 25 lb. X 12
----> 25 lb. X 12

C. GHR
----> BW X 12
----> BW X 12
----> BW X 12

D. Spread Eagle Sit Ups
----> 25 lb. X 10
----> 25 lb. X 10
----> 25 lb. X 10
----> 25 lb. X 10

-----------------------------------
Duration
----> 45 Min.

Redjb

07-11-2010, 09:32 PM

Rep Upper

A. BB Bench
----> 135 lb. X 15
----> 135 lb. X 15
----> 135 lb. X 12
----> 135 lb. X 8

Notes: incredibly shi**y. About 45 sec. rest between sets

B. Chin-Ups <<SS>> Face-Pulls
----> BW X 8 <<SS>> 95 lb. X 10
----> BW X 7 <<SS>> 95 lb. X 10
----> BW X 6 <<SS>> 95 lb. X 10

Notes: Again, terrible. Almost no rest between sets.

C. Lateral DB Raises
----> 15 lb. X 12
----> 15 lb. X 12
----> 15 lb. X 12
----> 15 lb. X 12

Notes: Nothing here...

D. Shrug Machine <<SS>> Dip Machine
----> 140 lb. X 12 <<SS>> 170 lb. X 12
----> 140 lb. X 12 <<SS>> 170 lb. X 12
----> 140 lb. X 12 <<SS>> 170 lb. X 12

Notes: Didn't have enough time to load up a barbell/hex bar, so I had to use machines. ehh...

--------------------------
Duration
----> 20 Minutes

General Notes
----> Got to the gym at 735 thinking it closed at 10, when closing time was actually 8 o'clock. Left myself with not near enough time to have a good workout, and the above log should reflect that. Again, not really worried with the poor numbers today, but I gotta be smarter (programming-wise) in the future...

Redjb

07-12-2010, 08:59 PM

A.M.

AGILITY

A. Pro Agility
----> X 8

B. Triangle Drill
----> Shuffle--Sprint--Backpedal X 4
----> Backpedal--Sprint--Backpedal X 4
----> Sprint--Shuffle--Shuffle X 4

C. Zig Zag Cuts
----> X 4

---------------------------------
P.M.

ME Lower

Agility Ladder
----> One-In X 4
----> Two-In X 4
----> Icky Shuffle X 4
----> Icky Shuffle (2-Out) X 4

A. BB Squat
----> Bar X 10
----> 100 lb. X 8
----> 140 lb. X 5
----> 170 lb. X 3
----> 200 lb. X 3
----> 230 lb. X 3
----> 255 lb. X 3
----> 280 lb. X 5

Notes: Was psyched to have hit a PR, but after checking the video of the lift, my depth was pretty questionable... Will go for a legit 280 X 5 next week.

B. BB Step-Ups
----> 135 lb. X 6
----> 135 lb. X 6
----> 135 lb. X 6

Notes: Box was about 1-2" above knee. Pretty tough.

C. GHR
----> BW X 12
----> BW X 12
----> BW X 12

Notes: Nothing here...

D. Russian Twists
----> 6 lb. X 60
----> 6 lb. X 60
----> 6 lb. X 60
----> 6 lb. X 60

Notes: Full Twists, max ROM. 1 minute rest between sets.

E. Weighted Captain's Chair
----> 6 lb. X 8
----> 6 lb. X 8
----> 6 lb. X 8
----> 6 lb. X 8

Notes: Ball kept slipping out from between my legs... 1 minute rest between sets.

-------------------------------------
Duration
----> 1 hr. 30 min

Post-Workout
----> 2 Scoops ON Whey + 3/4 Cup of Quaker Oats

Post-Workout

Redjb

07-16-2010, 04:29 PM

My coach places great emphasis on bench pressing, and includes it as a component of our fitness test. My max at the moment is around 230-235, which I'm not at all happy with it. If I want to achieve my goal of having the highest bench on the team, I've got to continue to improve.

I'm going to run Smolov Jr. for bench. It's a 3-week program. After three weeks, I'll deload for a week, then retest my max. The way I see it, no way in hell will I be able to handle this type of volume in-season, or even during the off-season while in college (for obvious reasons). So, I'm going to go ahead and give it a shot... I plan on keeping the ME Lower and DE Lower WS4SBIII days, but upper body lifting (chest/shoulder/tri) will be limited to bench press only.

----------------------------------------------------------------

SCHEDULE

Week #1
---->Tuesday--6x6x70% (6 sets of 6 reps @ 160 lb.) & DE Lower & Agility
---->Thursday--7x5x75% (7 sets of 5 reps @ 170 lb.)
---->Friday--ME Lower & Acceleration
---->Saturday--8x4x80% (8 sets of 4 reps @ 180 lb.)
---->Sunday--10x3x85% (10 sets of 3 reps @ 190 lb.) & Speed/Agility

Week #2
---->Tuesday--6x6x70% + 10 (6 sets of 6 reps @ 170 lb.) + DE Lower + Agility
---->Thursday--7x5x75% + 10 (7 sets of 5 reps @ 180 lb.)
---->Friday--ME Lower + Acceleration
---->Saturday--8x5x80% + 10 (8 sets of 5 reps @ 190 lb.)
---->Sunday--10x3x85% + 10 (10 sets of 3 reps @ 200 lb.) + Agility

Week #3
---->Tuesday--6x6x70% + 15-20 lb. (6 sets of 6 reps @ 175-180 lb.) + DE Lower + Agility
---->Thursday--7x5x75% + 15-20 lb. (7 sets of 5 reps @ 185-190 lb.)
---->Friday--ME Lower + Acceleration
---->Saturday--8x5x80% + 15-20 lb. (8 sets of 5 reps @ 195-200 lb.)
---->Sunday--10x3x85% + 15-20 lb. (10 sets of 3 reps @ 205-210 lb.) + Agility

Notes: You're supposed to add 10 lb. to your percentages on the second week, and then an additional 5 lb. for the third week, but I've been told that some can get away with adding a full 10 lb. for the third week. I'll decide whether to go up the prescribed 5 lb. or bump it up to 10 lb. based on the program's difficulty.

Additionally, I've learned that you're supposed to subtract about 10 lb. from your 1rm for these calculations. I input my max as 225 lb. for the percentages (~10 lb. short of my max)...

Redjb

07-16-2010, 08:53 PM

A. BB Bench
----> 160 lb. X 6
----> 160 lb. X 6
----> 160 lb. X 6
----> 160 lb. X 6
----> 160 lb. X 6
----> 160 lb. X 6

B. T-Bar Row
----> 80 lb. X 10
----> 80 lb. X 10
----> 80 lb. X 10
----> 80 lb. X 10
----> 80 lb. X 10

C. E-Z Bar Curl
----> 70 lb. X 10
----> 70 lb. X 8
----> 70 lb. X 6
----> 80 lb. X 8
--------------------------------------
Notes: First day of Smolov Jr. No issues here. Wanted to completely cut out any chest/tri/shoulder work, but felt that I should have at least some back work.

Redjb

07-16-2010, 09:03 PM

A. BB Bench
----> 170 lb. X 5
----> 170 lb. X 5
----> 170 lb. X 5
----> 170 lb. X 5
----> 170 lb. X 5
----> 170 lb. X 5
----> 170 lb. X 5

B. BB Squat
----> Bar X 8
----> 100 lb. X 5
----> 140 lb. X 5
----> 185 lb. X 5
----> 215 lb. X 3
----> 250 lb. X 3

Notes: Had to combine ME Lower and Bench today... Just wasn't feeling it with squats today...

C. BB Step Ups
----> 115 lb. X 8
----> 115 lb. X 8
----> 115 lb. X 8

D. GHR
----> BW X 12
----> BW X 12
----> BW X 12

E. Pull-Ups
---->BW X 5
----> BW X 5
----> BW X 5

F. Preacher Curls
----> 50 lb. X 8
----> 50 lb. X 8
----> 50 lb. X 7
----> 50 lb. X 8

------------------------------------------------
P.M.

CORE

A. Ab Wheel
---->BW X 10
---->BW X 10
---->BW X 10
---->BW X 10

B. Wiggles <<SS>> Sprinter Sit-Ups <<SS>> Air Bike
----> 60 <<SS>> 20 <<SS>> 80 X 5 Cycles

Redjb

07-17-2010, 07:47 AM

agility ladder
---> icky shuffle x 4
---> icky shuffle two in x 4
---> one In x 4
---> two in x 4

BB Bench
180 lb x 4
180 lb x 4
180 lb x 4
180 lb x 4
180 lb x 4
180 lb x 4
180 lb x 4
180 lb x 4

notes:very easy. 1:30 rest between sets

Russian twists
8 lb x 50
8 lb x 50
8 lb x 50
8 lb x 50

spread eagle sit ups
30 lb x 12
30 lb x 12
30 lb x 12
30 lb x 12

ab wheel
bw x 10
bw x 10
bw x 10
bw x 10

duration: 65 minutes
post workout weight: 195 lb

BenT

07-17-2010, 10:27 PM

good luck with the bench routine!

Redjb

07-18-2010, 04:53 AM

thanks man. All's going to plan so far, but the real test should be week 3. If I can get through all 12 sessions without missing any reps, I'll be in good shape.

Redjb

07-18-2010, 10:26 AM

Warm-Up
---->5 minutes on stationary bike
---->Foam Rolling: Thoracic Spine & Lats
---->Scapula Activation: Scap Push-Ups X 8; Wall Slides X 10

A. BB Bench
----> 190 lb. x 3
----> 190 lb. x 3
----> 190 lb. x 3
----> 190 lb. x 3
----> 190 lb. x 3
----> 190 lb. x 3
----> 190 lb. x 3
----> 190 lb. x 3
----> 190 lb. x 3
----> 190 lb. x 3

Notes: 2 minute rest between sets 1-4. Took as long as needed between 5-10. Had no problems completing the reps; they were quite easy. Started developing elbow pain at around set #7. Nothing serious, but certainly made it more challenging. Worked through it, and finished off the first week no problem!

B. Chin-Ups
----> BW X 11
----> BW + 5 lb. X 5
----> BW + 5 lb. X 5
----> BW + 5 lb. X 5
----> BW + 5 lb. X 5

Notes: Dead Hang; full ROM.

C. T-Bar Row
----> 90 lb. X 10
----> 90 lb. X 10
----> 90 lb. X 10
----> 90 lb. X 10

Notes: Pronated, wide grip. Short pause at the top. Strong focus on tightness in the upper back...

D. Hammer Curls
----> 30 lb. X 8
----> 30 lb. X 8
----> 30 lb. X 8
----> 30 lb. X 8

Notes: Went light because of the elbow issues mentioned earlier. Really easy...

-------------------------------
Duration
---->80 Minutes

Post-Workout Weight
---->194 lb.

Post-Workout
---->48g Whey Protein + 50g Carb (via 1 cup Oats)

Redjb

07-19-2010, 02:00 PM

Warm-Up
---->5 Minutes on Stationary Bike
---->BW Squats X 8
---->Jumping Jacks X 15
---->Walking Lunges X 16
---->Lateral Lunges X 16
---->Front/Back Leg Swings X 10
---->Lateral Leg Swings X 8

A. T-Drill
----> X 8

Notes: Good reps. Arbitrary rest between sets. Strong focus on backpedal to sprint transition, and quick lateral movement on shuffles.

B. X-Drill
----> X 8

Notes: 4 reps each direction. Again, strong focus on transitions.

C. Zig-Zag Cuts
----> X 6

Notes: 3 reps each direction. Strong focus on staying low and exploding after each cut.

------------------------------------------
Duration
---->40 Minutes

Redjb

07-20-2010, 01:50 PM

General Warm-Up
----> BW Squats X 10
----> Jumping Jacks X 15
----> Shuffle X 15 yd.
----> 5 Minutes on Stationary Bike

Dynamic Mobility
----> Lateral Leg Swings X 10
----> Forward/Backward Leg Swings X 10
----> Rollover into V-Sit X 10
----> Mountain Climbers X 20
----> Groiners X 10
----> Fire Hydrant Circles X 10

SMR
----> Teres Minor X 10
----> Thoracic Spine X 10

Activation
---->T-Roll X 5
----> Scap Push-Ups X 10
----> Wall-Slides X 10

Agility Ladder
----> One In X 2
----> Two-In X 2
----> Icky Shuffle X 2
----> Icky Shuffle (Two-Out) X 2
----> Lateral Two-In X 2
----> Slalom X 2
----> Backfoot Crossover X 2
----> In-In/Out-Out X 2

---------------------------------------------------

A. BB Bench
----> 135 lb. X 5 (Warm-Up
----> 175 lb. X 6 X 6

Notes: Really easy. About 90 seconds rest between sets. Elbow was not an issue, but I'll continue to treat + ice. The program calls for a 10-20 lb. jump each week. I had planned on only jumping 10 lb., but I want to load more agressively, so I'm gonna go with 15 lb. Look forward to some intense benching this week!

B. Vertical Jumps
----> 8 sets of 4 Jumps

Notes: Perfrecting my arm-swing technique. Noticeable difference once I applied it more forcefully.

C. Bulgarian Split Squats with Added ROM
----> 30 lb. X 8
----> 30 lb. X 8
----> 30 lb. X 8

Notes: Strong focus on explosion during the concentric phase.

D. GHR
----> BW X 12
----> BW X 12
----> BW X 12

Notes: Nothing here.

E. Spread Eagle Sit-Ups
----> 30 lb. X 12
----> 30 lb. X 12
----> 30 lb. X 12
----> 30 lb. X 12

Notes: Moving up to 35 lb. DB's next workout.

F. Chin-Ups
----> BW X 12
----> BW X 10
----> BW X 9
----> BW X 8

Notes: Form was pretty terrible on the last two sets. Might try "greasing the groove" after I'm through with smolov jr., as I'm not at all satisfied with where I'm at now.

------------------------------------------------
Duration
----> 90 Minutes

Post-Workout
----> 48g Whey Protein + 50g Carbs (via Quaker Oats)

Post-Workout Weight
----> 195 lb.

Redjb

07-22-2010, 12:14 PM

General Warm Up
---->5 Minutes on Stationary Bike

SMR
----> Thoracic Spine X 15
----> Teres Minor X 10/side

Mobility
----> JJ's X 15
----> YJ's X 15
----> XJ's X 10
----> Forward/Backward Arm Swings X 10
----> Trunk Swings X 15

Activation
----> Scap Push-Ups X 10
----> Wall Slides X 15
----> T-Roll X 10

A. BB Bench
----> 135 lb. X 5 (Warm-Up)
----> 185 lb. X 5 X 7

Notes:Two minute rest between between sets 1-5. 4-5 minute rest between sets 5-7. No struggles here. I've come a helluva long way in 6 months. Went from barely being able to get 185 up for a single, to repping it 5 times for seven sets! Feels great! No elbow issues here today. Halfway done with smolov jr., and it only gets tougher form here!

B. Chin-Ups
----> 15 lb. X 5 (CG)
----> 15 lb. X 5 (WG)
----> 15 lb. X 5 (CG)
----> 15 lb. X 4 (WG)
----> 15 lb. X 4 (NG)

Notes: Alternated wide and close grip. Threw in a set of neutral grip, as I've never done them before... Used full ROM today, good form, and absolutely no swinging.

C. Face-Pulls
----> 90 lb. X 12
----> 100 lb. X 12
----> 100 lb. X 12
----> 100 lb. X 12

Notes: Wasn't sure about which weight to use. First set was way too light. Slow eccentric/concentric movements, with a strong focus on rear delt contraction. Held concentric portion for 2 seconds...

D. Pull-Downs
----> 160 lb. X 6
----> 160 lb. X 6
----> 160 lb. X 6
----> 160 lb. X 6

Notes: Slow concentric/eccentric movement.

E. Preacher Curls
----> 50 lb. X 10 (CG)
----> 50 lb. X 8 (WG)
----> 50 lb. X 9 (CG)
----> 50 lb. X 6 (WG)

Notes: Alternated between close and wide grip. Held peak contraction for 2 seconds during each rep.

-----------------------------------------------------------------
Duration
----> 80 Minutes

Post-Workout
----> 48g Whey Protein + ~50g Carb via Quaker Oats

Post-Workout Weight
----> 196 lb.

Redjb

07-23-2010, 01:17 PM

Warm-Up
---->5 Minutes on Stationary Bike
---->BW Squats X 10
---->JJ X 10
---->Skips X 20 yd.
---->Shuffle X 20 yd.

Mobility
---->Lateral Leg Swings X 10
---->Forward/Backward Leg Swings X 10
---->Groiners X 10
---->Rollover into V-Sit X 10

ACCELERATION

A. T-Drill
----> X 4

B. 10 Yd. Push-Up Starts
----> X 6

C. 10 Yd. Loaded Sprints
----> X 5

D. 10 Yd. Sprints
----> X 7

E. Loaded Shuffles
----> X 4

Notes: Worried that these might be too stressful on the hip flexors, but no worries today. 7 Yards between cones. There-Back-There-Back = 1 rep

F. Shuffles
----> X 4

Notes: 7 yards between cones. There-Back-There-Back = 1 rep

GENERAL NOTES
----> Sprinted on a different surface than usual, and used my running shoes. A great workout, with strong focus on short acceleration (<10 yd.) and lateral acceleration/quickness, both of which are essential for my sport.

Duration
----> 40 Minutes
-------------------------------------------------------------------
ME Lower

A. BB Squat
----> Bar X 6
----> 105 lb. X 5
----> 135 lb. X 5
----> 205 lb. X 3
----> 230 lb. X 3
----> 255 lb. X 3

Notes: Exhausted after the accerleration workout, so I went light, focusing on form and depth.

B. Step Ups
----> 105 lb. X 8/leg X 3

Notes: Strong focus on exploding on top of the box. Box was about 1-2" above my knee.

C. GHR
----> BW X 12 X 3

Notes:Nothing here.

D. Sprinter Sit-Ups <<SS>> Dragon Flags
----> BW X 20 <<SS>> BW X 10
----> BW X 20 <<SS>> BW X 10
----> BW X 20 <<SS>> BW X 10
----> BW X 20 <<SS>> BW X 10

Notes: Tried a new superset today. Pretty happy with it.

--------------------------------------------------------------------
Duration
----> 55 Minutes

Post-Workout
----> 48g ON Whey Protein

Redjb

07-24-2010, 06:19 AM

PREWORKOUT

SMR
----> Foam Rolling of Teres Minor, Pectorals, and Thoracic Spine

Mobility
----> Shoulder Dislocations X 15
----> Arm Swings X 10/arm
----> Jumping Jacks X 15
----> Y-Jacks X 15
----> X-Jacks X 15

Activation
----> T-Roll X 8
----> Inverted Row X 8
----> Scap Push-Ups X 10
----> Wall Slides X 10

------------------------------------------------------------
SMOLOV JR.: WORKOUT #7

A. BB Bench
----> Bar X 10 (warm-up)
----> 135 lb. X 5 (warm-up)
----> 195 lb. X 4 X 8

Notes: Approx. 2 minutes rest between sets 1-4, which felt really light. 3-4 minutes between sets 5-6, and a full 5 minutes for the last two sets. No issues here; never really thought I was going to miss a rep or fail. Over halfway done with the program now, and I'm anxiously anticipating tomorrow's grueling 3x10... Let's get it done...

Duration
---->30 Minutes

Post-Workout
---->48g ON Whey Protein

Redjb

07-25-2010, 08:41 AM

A.M.

SMR
---->Foam Rolling: Pecs, Teres Minor, Lower Back, Thoracic Spine

Mobility
----> JJ X 15
----> YJ X 15
----> XJ X 15
----> Arm Swings X 20/arm
----> Shoulder Dislocations X 10
----> Trunk Swings X 15

Activation
----> T-Roll X 8
----> Inverted Row X 8

---------------------------------------------------------------

SMOLOV JR.----> WORKOUT #8

A. BB Bench
----> Bar X 10
----> 135 lb. X 5
----> 205 lb. X 3 X 10

Notes: For the first time during the entire program, I felt like I might not get all the reps. Came really, really close to failing on the 7th set, but pushed through it. Had a lift on the 10th set,and my God it made a difference, much easier than unracking alone. Only one more week (4 Workouts) to go! Next Sunday is gonna be brutal, but I look forward to the challenge!

B. Chin-Ups
----> BW X 10
----> 17.5 lb. X 5 (WG)
----> 17.5 lb. X 5 (CG)
----> 17.5 lb. X 4 (WG)
----> 17.5 lb. X 4 (CG)

Notes:Pretty strict form. First set of BW chins was a warm-up, nowhere close to failure. Hopefully i'll be able to get 20 BW chin's by mid-August.

C. T-Bar Row
----> 90 lb. X 9 X 3

Notes: Narrower grip than usual. Nothing too difficult.

D. Hammer Curls
----> 30 lb. X 10
----> 30 lb. X 10
----> 30 lb. X 7
----> 30 lb. X 10

Notes: Cheated on the last two reps on the final set.

-------------------------------------------

Duration
----> 90 Minutes

Post-Workout
----> 48g Whey + 50g Carb (via Quaker Oats)

Post-Workout Weight
----> 195 lb.

Redjb

07-26-2010, 06:00 PM

SMR
---->Foam Rolling: Calves, Teres Minor, Lower-Back, Obliques, & Thoracic Spine.

General Warm Up
----> 5 Minutes on Stationary Bike
----> Shuffle X 15 yd.
----> Front Skip X 15 yd.
----> "Closing the Gate" X 15 yd.

Mobility
----> Mountain Climbers X 20
----> Groiners X 10
----> Rollover Into V-Sit X 10
----> Prone Scorpions X 10
----> Fire Hydrant Circles X 10 (in/out)

ACCELERATION

A. 15-Yd. Push-Up Starts
----> X 5

B. 15-Yd. Loaded Sprints
----> X 4

C. 25-Yd. Loaded Sprints
----> X 4

D. 15-Yd. Sprints
----> X 5

E. 25-Yd. Sprints
----> X 5

General Notes
----> 20 lb. weighted vest (~10% BW) used for all loaded sprints. Arbitrary rest utilized between repetitions. All summer I've been focusing acceleration work in the 10-20 yard range, so today I switched things up a bit and went with 15-25 yd. All things considered, a solid workout.

Redjb

07-27-2010, 11:42 AM

General Warm-Up
----> 5 Minutes on Stationary Bike

SMR
----> Foam Rolling of Teres Minor, Pectorals, Obliques, Thoracic Spine, & Lower Back

Mobility/Movement Prep
----> JJ X 15
----> YJ X 15
----> XJ X 15
----> Trunk Swings X 15
----> Shoulder Dislocations X 10
----> Arm Rotations (Forward/Backward) X 10
----> Rollover Into V-Sit X 10
----> Groiners X 10
----> Mountain Climbers X 20
----> Fire Hydrant Circles X 10

Activation
----> T-Roll X 6
----> Wall Slides X 10
----> Scap Push-Ups X 10
----> Inverted Row X 8

------------------------------------------------------------------------
DE LOWER

A. Vertical Jumps
----> 8 sets of 4 jumps

B. Bulgarian Split-Squats with Added ROM
----> 35 lb. X 8
----> 35 lb. X 8
----> 35 lb. X 8

Notes: These were pretty Shi**y. D

C. Pull-Throughs
----> 120 lb. X 12
----> 130 lb. X 15
----> 130 lb. X 15

Notes: No challenge at all. Gonna use a different pulley next time.

-----------------------------------------------
WORKOUT #9---->SMOLOV JR.

A. BB Bench
----> 180 lb. X 6 X 6

Notes: Easy. 2-3 Minutes between sets. 3 Workouts left...

B. Chin-Ups
----> BW X 10 (Warm-Up)
----> 17.5 lb. X 5 (CG)
----> 17.5 lb. X 5 (WG)
----> 17.5 lb. X 5 (CG)
----> 17.5 lb. X 5 (WG)

Notes: Alternated between close and wide grip. Dead Hang, Full ROM. Moving up to 20 lb. next week.

C. Face-Pulls
----> 60 lb. X 10
----> 60 lb. X 10
----> 60 lb. X 10
----> 60 lb. X 10

Notes: Used a different Cable this time. The resistance at "60 lb." on this cable is significantly greater than that of 110 lb. on the one I had been using.
--------------------------------------------
DETAILS

Duration[/]
----> 90 Minutes

[b]Post-Workout Weight
----> 194 lb.

Post-Workout
----> 48g Whey Protein + 50g Carb (Via Quaker Oats)

Redjb

07-28-2010, 04:42 PM

Core

A. Spread Eagle Sit-Ups
----> 35 lb. X 12
----> 35 lb. X 12
----> 35 lb. X 10
----> 35 lb. X 8

Notes: 60 second rest between sets.

B. Hanging Leg Raises
----> BW X 15
----> BW X 15
----> BW X 15
----> BW X 15

Notes: 60 second rest between sets.

C. Decline Plate Twists
----> 25 lb. X 25
----> 25 lb. X 25
----> 25 lb. X 25
----> 25 lb. X 25

Notes: 60 sec. rest between sets.

D. Stability Ball Crunches
----> MAX Reps in 45 sec.
----> MAX Reps i 30 sec.
----> MAX Reps in 15 sec.

Workout Details

Duration
----> 30 Minutes

Post-Workout
----> Lean Body Protein Bar (21g Protein)

Post-Workout Weight
----> 197 lb.

-----------------------------------------------------------
Acceleration

SMR
----> Foam Rolling of Hamstrings, Calves, Lower Back, & Thoracic Spine.

General Warm Up
----> Shuffle X 15 yd.
----> "Close the Gate" X 15 Yd.
----> Front Lunge X 15
----> Side Lunge X 8
----> Lateral Leg Swings X 10
----> Forward/Backward Leg Swings X 10

Mobility
----> Mountain Climbers X 20
----> Rollover into V-Sit X 10
----> Prone Scorpion X 10
----> Fire Hydrant Circles X 10

A. 10 Yard Push-Up Starts
----> X 6

B. Loaded 10 Yd. Sprints
----> X 5

C. Loaded 20 Yd. Sprints
----> X 5

D. 10 Yd. Sprints
----> X 5

E. 20 Yd. Sprints
----> X 5

F. 30 Yd. Sprints
----> X 3

Redjb

07-29-2010, 04:06 PM

Preworkout

SMR
----> Foam Rolling: Thoracic Spine, Lower Back, Teres Minor, & Pectorals

Mobility
----> Arm Circles X 20
----> Trunk Swings X 15
----> JJ X 10
----> XJ X 10
----> YJ X 10

Activation
----> Wall Slides X 10
----> Scap Push-Ups X 10
----> Inverted Rows X 5
----> T-Roll Push-Ups

-------------------------------------------
SMOLOV JR.----> WORKOUT #10

A. BB Bench
----> Bar X 10
----> 135 lb. X 5
----> 190 lb. X 5 X 7

B. Chin-Ups
-----> BW X 10 (WG)
-----> BW X 8 (CG)
-----> BW X 8 (NG)
-----> BW X 8 (WG)
-----> BW X 8 (CG)
-----> BW X 8 (NG)

C. Chest-Supported Row
----> 160 lb. X 10 X 4

D. Preacher Curls
----> 50 lb. X 10
----> 50 lb. X 7
----> 50 lb. X 4
----> 50 lb. X 5

Notes: Alternated between close and wide grips. Three second peak contraction.

------------------------------------------------
Details

Duration
----> 1hr 15min

Post-Workout Weight
----> 196 lb.

Redjb

07-31-2010, 05:12 PM

Not gonna log today because it was so shi**y. Long story short, I didn't finish today's Smolov Jr. workout, only getting 5 of the requisite 8 sets of 4 reps. Backed off after the 5th set after I felt something pulling in my left pec... Gonna use this week as a deload, then retest my max next Monday. Although I didn't "complete" the program, I still think that I'm gonna see some solid results. After all, I completed 10.5/12 workouts. Looking back, I should not have loaded so aggressively in my second week (should have only added 10 lb. to the first week, rather than 15).

Ran the beep test this afternoon. Didn't really go hard on it, just got a feel for the test. Scored pretty poorly as well. I'm gonna keep running it everyday until i'm at least at level 13.1

Redjb

08-03-2010, 03:42 PM

Did a beep test today, and got a 10. Really poor score for me, as during last season I was in the mid 12's. A lot of work to do in the next two weeks.

Redjb

08-03-2010, 03:45 PM

Just ran another beep test. And another poor score. Gonna run it in another hour, and until I get an acceptable score.

UPDATE: Ran it 1.5hrs later and got a half level higher. Not where I want to be, but its nice to see improvement. Running it again tomorrow morning...

Redjb

08-04-2010, 09:29 AM

Ran a beep test this morning, and got a 10.2 with VERY sub-maximal effort. Not a good result, but the improvement over the last 3 days is obvious.

If I were, at this moment, to run the test with max-effort, I'm confident I'd score at least in the mid 11's. Plan on running a 1.5 mile later today/tonight, then possibly getting another beep test in. Some active recovery/flexibility/SMR work would be nice as well.

As far as lifting is concerned, I'm using this week to deload after a grueling 3 weeks of Smolov Jr. I'll be back in the weight room on Monday, ready to test a new Bench PR

Redjb

08-06-2010, 10:36 AM

Just ran the beep test. Sub-maximal effort again, trying to get more familiar with test/levels of speed. Stopped at 10 with ease. Gonna run it again this afternoon with more effort.

Today's Goal: 11 or bust

UPDATE

Ran 2nd beep test for today. Got an 11.0... Nothing too difficult, but put forth much more effort that in the past few trials. Good to see an improvement. Gonna pull another double tomorrow and hit up the test once in the morning (lighter, shooting for at least 10.5), and again at night (hard go-through). Aiming for an upper 11 (11.8 maybe?) score tomorrow...

On another note, from having done the test so many times over the past week, I've begun to recognize certain "sticking points", if I can get through these specific points, then I'm extremely confident that come preseason, I'll be in at least the low 13's.