Basketball and Soccer Training

[chirishmax33]

little background...i've been a competitive basketball and soccer player my whole life, was ODP for Florida in soccer and played AAU basketball. soccer was probably my better sport, started varsity as a freshman and had some D1 offers with only an NAIA for basketball, but liked basketball more and played that my final two years of high school while just sticking to club soccer. unfortunately injuries ruined both sports as far as recruiting is concerned. i am now in college and continue to play both. i am on my school's club soccer team and also play basketball pickup games, intramurals, and various men's leagues around chicago.

i made the mistake of not focusing enough on lifting in high school to improve athletically, mostly just too busy with both sports. my speed and agility has always been my strongest asset, and i'm now trying to add strength. i'm doing basically joe defranco's ws4sb program, modified a bit currently as i'm in season. i'll update daily with my workouts and hope for any advice and feedback from you all.

Current Stats:
Height-6'2" Weight-175
Max Bench-200 Max Squat: 280
Deadlift: 410
40 yd-4.62
vert-32

Ultimate goals-possibly walk-on to team at my university, if not i am trying out for the Chicago Fire PDL and U-20 team next year...

[chirishmax33]

Thursday May 19

AM-Weights Rep Upper

DB Incline-4x12 w/60s
Lat Pulldown SS w/ Face Pulls- 140/70 for 40 sets of 8 (weights are the machine weight at my gym, each gym's machines vary)
DB Military-45x8, 50x3x8
BB Shrug SS w/ Tricep Pushdown-185x8/60x15, 195x8/60x15, 195x8/60x15
Core work

PM-Club soccer practice..started off with a really good agility session, followed by possession work and a full sided scrimmage for about a half hour which was intense

[chirishmax33]

friday may 20, 2011

basketball - made 100 jumpers mid range, 3 pt...dribbling series each move down and back finishing with layup full speed (behind back, through legs, spin, in&out, crossover, combo moves, speed)...8 full court drives doing moves at full speed with finish at end...8 sets of 4s (2 times down and back) full speed w/15-20 sec rest in between

plyos-200 jump rope, 6x3 box jumps (held 20 lb db's for middle 4 sets), 4x5 squat jumps (held 25 lb db's for middle 2 sets), 4x6 split squat jumps (held 15 lb db's for middle 2 sets), 2x3e single leg box jump, 200 jump rope

in season i do a light leg day early in the week, and like to do a plyos day as well just to keep the fast twitch fibers primed

[chirishmax33]

saturday may 21 2011

played 5 games of pickup, pretty decent competition showed up today, games were intense and fast paced..guarded point and played some point and off guard..felt explosive and finished well at rim, played good d..jumpers were very erratic though

after games i did a jump rope routine (200 regular, 200 alt. feet each 50, 200 forward/back, 200 side to side, 200 regular), core work, and made 100 jumpers and did 20 full court full speed drives with mvoes at full speed

game for soccer tomorrow, back to lifting monday

song of the day-<iframe width="425" height="349" src="http://www.youtube.com/embed/4riCUJ3l6Lk" frameborder="0" allowfullscreen></iframe>

[chirishmax33]

game today with club team won 6-2 had three assists made some good forward runs not too hard of a game more like active recovery

[chirishmax33]

may 23 2011

morning-bball court work...100 jumpers made, dribbling series all the moves full court full speed, 24 full court drives full speed with finish, 8 x4s w/ 16-20 sec rest

felt explosive, decent workout...shot much better from beyond the arc...quick crossovers...lifting upper body later after classes

p.m.-ME Upper (basically Defranco's template exactly)...Bench-135x5, 155x5, 170x5, 175x5, 180x3, 185x3, DB Incline Bench 2x15 w/ 55lbs each hand, DB Single Arm Row SS w/ Rear Delt Flyes-4 sets of 80x8/20(each hand) x8,
BB Shrug-185x8, 3x8x195, BB Curl-65x8, 3x8x70, Ab work

gonna deload next week as it is the transition between soccer and gaelic football..i'll continue with basketball as always as its my favorite and is also just a great overall speed and agility training..bball league starts in 3 weeks as well

[chirishmax33]

first gaelic football practice of the year tomorrow...if we win the chicago final this year we'll be on the way to san francisco for nationals in the junior a category

[chirishmax33]

morning-did a little court work (8 2s, dribbling moves series, 8 full court sprint drives doing moves) then legs...squat jumps-6 sets of 3, first and last set without dumbbells, middle 4 sets holding 25 lb dumbbells, front squat-135x5, 185x5, 205x5, 205x5 (starting to like these more than back squats), trap bar deadlifts-225x8, 265x8, 265x8, GHR-held 45 lb plate for 3 sets of 8 (really focused on pulling with hamstrings), core work

overall a decent lift, didn't go too heavy and focused on speed in season

gaelic football practice later

[chirishmax33]

just got done with gaelic football practice, good session, did some agility drills to start, then passing and tactical stuff, and a game at end...now hoping the Bulls win tonight

[chirishmax33]

pickup games today, class in the afternoon got canceled so went at 2:30...one of those days where games just run continuously and lost track of time, ended up playing for four hours, played 13 games..pretty dead gonna rest the legs tomorrow for sure..games went well, great competition showed up and played good defense and attacked the rim well

[chirishmax33]

rep upper

DB Incline Bench-55x12, 60x12, 60x12, 65x12
Lat Pulldown (close grip palms facing me) SS Face Pulls-150x8/70x8, 155x8/75x8, 155x8/75x8, 155x8/75x8
DB Shoulder Press-50x8, 50x8, 55x8, 55x8
BB Shrug SS Tricep Pushdowns-195x8/65x15, 195x8/65x15, 200x8/65x15
20 weighted pushups w/ 35 lb plate on back
Abs

then did a ton of foam rolling for my legs, feel much better and ready to get back to basketball tomorrow

[chirishmax33]

early workout today, working a 10 at noon...

bball court work-100 made jumpers (terrible shooting day), dribbling moves series full speed, 12 full court drives full speed with moves and finish, 9 4s, finsihed with stationary ball handling 1 and 2 ball drills

plyos-200 jump rope, 6x3 box jumps (20 lb dumbbells for middle 4 sets), 4x5 squat jumps (25 lb dumbbells middle 2 sets), 4x6 split leg jumps (20 lb dumbbells middle two sets), 2x3 single leg box jump on each leg (held 5s), 200 jump rope

abs

gonna play pickup tomorrow, sunday my gaelic football got postponed so probably more basketball

[chirishmax33]

played 7 games today, pretty pleased with my play and was fast and explosive...shot around after and did a jump rope routine (200 regular, 200 side2side, 200 back and forth, 200 alt. each 50 single leg, 200 regular)

thinking about starting VJB after this week's deload, pairing it with the ws4sb upper body workouts

[chirishmax33]

good day today..got to the gym and spent about an hour individually - 150 made jumpers, 24 full court sprints w/ finsih working on handles, 8 4s, 4 2s w/ finsih, then i played 2 pickup games, not many people there today due to some crappy weather outside and the holiday i guess...then i did a shooting workout with a former player at my university- we worked on all sorts of pullup jumpers, shot fake and drives, and step backs...did some abs at the end and called it a day, pretty beat but content definitely got better today

[chirishmax33]

supposed to deload starting today, my gym was closed though...went to an outdoor court and played 4 pickup games, it was a scorcher today well above 90 degrees...rested for a bit after the games then did drills, 24 full court drives full speed, 10 4s, cone dribbling, and some agility ladder and agility drills (box, T, X, 5-10-5)...gonna hit leg deload and upper deload tomorrow

[chirishmax33]

two lifts today to start deload....
a.m.-warmed up with shooting and ballhandling (150 makes, cone dribbling, 12 full court drives, dribbling series, 8 2s)...lower body
db squat jumps-6 sets of 3 (middle 4 sets with 25 lb dumbbells, first and last set unweighted)
front squat-135x5, 185x5, 2x5x205
deadlift-245x5, 275x5, 285x5
ghr w/45 lb plate-3x8
abs

going back later to do upper deload

[chirishmax33]

just got my upper body workout done that was supposed to be yesterday

deload

bench-135x5, 155x5, 175x5, 175x5
db incline-55x17, 55x16
db row superset with RDFs-80/20x8, 80/20x8, 80/20x8
bb shrug-195x8, 205x8, 205x8
bb curl-3x8x75
20 weighted pushups w/ 35 lbs
core stability

[chirishmax33]

played pickup today, 7 games, played really well today, good defense and shooting, also penetrated well, ran the court a lot...afterwards i shot around - made 100 jumpers, then did dribbling series and some light abs...rep upper deload tomorrow

[chirishmax33]

another note, no gaelic football all this week due to club fund troubles...hopefully we can get training in next week because our first game is next sunday

[chirishmax33]

rep upper deload

db incline-60x12, 65x12, 65x12
lat pulldown close grip palms facing me Superset with face pulls-150x8/75x8, 150x8/75x8, 155x8/75x8
DB Shoulder Press-50x8, 55x8, 55x8
BB Shrug Superset with Tricep Pushdowns-195x8/65x15, 205x8/65x15, 205x8/65x15
20 weighted pushups w/ 45 lb plate
Ab work

then did a 500 m rowing sprint with a friend of mine doing those as rugby conditioning, never done one before but it was real work, i got a 1:42..not on the program but it was interesting and different

[chirishmax33]

friday-

plyos..box jumps 6 sets of 3 middle four sets holding 20 lb db's, squat jumps 4 sets of 5 middle two sets holding 25 lb db's, split squat jumps 4 sets of 6 middle two sets holding 15 lb db's, single leg box jumps 2 sets of 3 each leg second set holding 10 lb db's

bball- 150 made jumpers, 24 full court drives full speed, 9 4's, 11 2's

[chirishmax33]

Super tired right now, played 8 games of pickup, made 150 jumpers, 20 full court drives, 8 4s...played really well today floater game is improving a lot..gonna do a light shoot around tomorrow and start vjb Monday

[chirishmax33]

Did a shoot around today made 250 shots, then did abs and stretched, getting after it tomorrow with vjb starting

[chirishmax33]

new plan...do vjb while keeping the WS4SB 3 upper body workouts, started it today

ME Upper
Bench-135x5, 155x5, 175x5, 185x5, 190x3, 190x3 (slight increase)
DB Incline-55x15, 55x15
T-Bar Row SS w/ Rear Delt Flyes-80x8/20x8, 82.5x8/20x8, 85x8/20x8, 85x8/20x8
BB Shrug-200x8, 200x8, 205x8, 205x8
BB Curl-4x8x75

then did a little court work, just 24 full court drives full speed working on moves, going back later for a short pickup session, maybe 3 or 4 games

[chirishmax33]

court work this morning...100 made jumpers, 24 full court full speed drives, 9 4's, 6 2's, cone dribbling

going back later for first day of VJB

[chirishmax33]

First vjb workout...
box squat jumps 4 sets of 5 holding 15s
Depth jumps 4 sets of 4
Squat 4 sets of 5 at 225
Deadlift 4 sets of 5 at 285
Ghr 3 sets of 8 holding 45 lb plate

[chirishmax33]

played pickup today, 7 intense games, played really well, had explosion even though i was real sore from yesterday, also played good defense on a guy on my university's team who came down to play...made 100 shots after and did some light abs

[DeadlyStriker]

Hey man good log. Like you I always played both soccer and basketball. We are similar in stature too. I would say though, I probably wouldn't try out for fire pdl. 100$ tryout fee (for all of the summer teams u19 and up). They are also pretty political...choosing players from D1 schools, or have accolades to back them up. I was going to try out, since I used to play with them, but just couldn't put up the 100$. I say go to a u23 team men's league, or since you are 19 you could go and find another u19 super y. I play D2 here in illinois btw. And are you planning on trying to walk on for soccer or basketball at your school?

Anyways haha, good log. Are you seeing some good results from the plyos? I need to incorporate some more plyometrics into my workouts. What has worked best for you for them?

[chirishmax33]

shootaround, made 200 jumpers
rep upper- db incline: 60x12, 65x12, 65x12, 65x12
lat pulldown(palms facing me) superset w/ face pulls-145x8/70x8, 150x8/70x8, 150x8/70x8, 150x8/70x8
db shoulder press-50x8, 55x8, 55x8, 55x8
bb shrug superset tricep pushdown-200x8/60x15, 200x8/60x15, 205x8/60x15
20 pushups w/ 35 lb plate on back
abs

court work and plyos tomorrow

[chirishmax33]

Hey man good log. Like you I always played both soccer and basketball. We are similar in stature too. I would say though, I probably wouldn't try out for fire pdl. 100$ tryout fee (for all of the summer teams u19 and up). They are also pretty political...choosing players from D1 schools, or have accolades to back them up. I was going to try out, since I used to play with them, but just couldn't put up the 100$. I say go to a u23 team men's league, or since you are 19 you could go and find another u19 super y. I play D2 here in illinois btw. And are you planning on trying to walk on for soccer or basketball at your school?

Anyways haha, good log. Are you seeing some good results from the plyos? I need to incorporate some more plyometrics into my workouts. What has worked best for you for them?

thanks man, and that's good to know, i definitely don't have connections up here in illinois, my school's team is only letting me go for a walk on in the fall because my club coach works for the fire..i'm gonna give soccer a go first, if i don't walk-on i'll give basketball a go, even to just be a practice player..if you don't mind my asking, what school do you play for?

i'm definitely seeing good results from the plyos, i'd say my vert has definitely increased and my reactive jumping has improved. at first everything went backwards, but i think it was the initial stress from the new exercises, but lately they've been improving a lot. for my plyos i do the Vertical Jump Bible, downloaded it online

[DeadlyStriker]

thanks man, and that's good to know, i definitely don't have connections up here in illinois, my school's team is only letting me go for a walk on in the fall because my club coach works for the fire..i'm gonna give soccer a go first, if i don't walk-on i'll give basketball a go, even to just be a practice player..if you don't mind my asking, what school do you play for?

i'm definitely seeing good results from the plyos, i'd say my vert has definitely increased and my reactive jumping has improved. at first everything went backwards, but i think it was the initial stress from the new exercises, but lately they've been improving a lot. for my plyos i do the Vertical Jump Bible, downloaded it online

Yea there are a lot of mens league and european/hispanic leagues around here that have some good quality teams to play for. Theres also teams like downers grove road runners where a bunch of college players play for. These teams usually dont have pay that much, or anything for some. I know if you make pdl you dont have to pay besides the 100$, but its just political tbh.

Good luck on the tryouts, hope you can make one of the teams. With these workouts i doubt fitness will be much of an issue. I play for Lewis University. We are a very good D2 school for soccer and most of our sports. Made it to the final 4 two years ago. I actually went to bradley university my freshmen year with a late decision, and they were gonna have me tryout in the spring. But they ended up getting 13 recruits and didnt want me or my roomate anymore so i trasferred to lewis haha. Where are you at? ...if you dont mind me asking.

We did some plyos with our speed and agility training in the spring and it helped with my explosivness. Ill have to bring some plyos back in since you seem to see some good results.

[chirishmax33]

Yea there are a lot of mens league and european/hispanic leagues around here that have some good quality teams to play for. Theres also teams like downers grove road runners where a bunch of college players play for. These teams usually dont have pay that much, or anything for some. I know if you make pdl you dont have to pay besides the 100$, but its just political tbh.

Good luck on the tryouts, hope you can make one of the teams. With these workouts i doubt fitness will be much of an issue. I play for Lewis University. We are a very good D2 school for soccer and most of our sports. Made it to the final 4 two years ago. I actually went to bradley university my freshmen year with a late decision, and they were gonna have me tryout in the spring. But they ended up getting 13 recruits and didnt want me or my roomate anymore so i trasferred to lewis haha. Where are you at? ...if you dont mind me asking.

We did some plyos with our speed and agility training in the spring and it helped with my explosivness. Ill have to bring some plyos back in since you seem to see some good results.

i was down in romeoville last week actually lol i saw your school..that's awesome man, and i'm at depaul, playing for our school's club team and we're in the National Soccer League right now, hoping to join a collegiate league next year..this summer i might be playing for another NSl team called Hellenic..and i definitely recommend the plyos, the ones in VJB are very well organized

[chirishmax33]

today-
court work..150 made jumpers, 24 full court full speed drives, 9 4's, 6 2's, cone dribbling
lower body-tuck jumps 4x8, single leg lunge jumps 4x5/leg, high object touch 4x5, single leg squats-5x135, 5x155, 5x155, 5x155, leg curl-90x5, 90x5, 95x5, 95x5

[chirishmax33]

6 pickup games, 24 full court drives, 9 4s, jump rope routine for 1000 total, and abs...games went well, played really aggressively and had some good rips on defense...tomorrow is light shooting and abs, gaelic football cancelled again til next week

[madhandles1234]

Keep working hard chirishmax, I will keep checking in!

[chirishmax33]

today made 200 jumpers, did some stationary 1 and 2 ball drills, and abs and a ton of recovery foam rolling

[chirishmax33]

Keep working hard chirishmax, I will keep checking in!

thanks madhandles, you keep up the work too, interested to see your progress

[chirishmax33]

monday a.m. court work-made 150 jumpers, 29 full court drives full speed, 10 4's, 6 2's, cone dribbling...very good session, felt explosive and polished

going back later to do upper body

[chirishmax33]

me upper day

bench 135x5, 155x5, 180x5, 185x5, 195x4, 195x4
db incline 55x16, 55x15
t bar row superset with rdf-80x8/20x8, 82.5x8/20x8, 82.5x8/20x8, 82.5x8/20x8
bb shrug-195x8, 200x8, 205x8, 205x8
bb curl-75x8, 75x8, 75x8, 80x6
abs work

increase on bench press, just 1 rep but managed the 1 rep increase for two sets, happy about that

[chirishmax33]

long workout today, did court work, same as yesterday with 150 makes, 9 4's, 29 full court drives, 6 2's, but did 2 sets of rip hamilton drill instead of cone dribbling

legs-
squat jumps 4 sets of 5, with middle two sets holding 25 lb dumbbells
depth jumps 4 sets of 4
squat 4 sets of 5, 225x5, 225x5, 230x5, 230x5 (last set was a struggle)
romanian deadlift-285x5, 285x5, 290x5, 290x5
GHR-3 x 8 holding 45 lb plate

[chirishmax33]

light day today, have a big day tomorrow with basketball, lifting upper, and hopefully can make it to gaelic football training...

made 250 jumpers
did agility ladder-1 in, 2 in, icky shuffle, 2 in 2 out, 1-2-3-back, four across, 2 in sideways, sliding, 1-2-3-back sideways, 2 in 2 out from side
abs

[chirishmax33]

morning court work-

my younger brother is visitng and came today, he's really good for his age and on one of the best teams in the state for his age group..it was nice being able to do some drills that need a partner

made 100 jumpers
made 50 jumpers off screens
drill where you get 5 passes in 5 perimeter spots, passer yells drive or shoot
full court ball handling with pressure-50%, 75%, and 100% pressure
9 4s
6 2s
30 full court full speed drives

good workout, going back later to do rep upper body

[chirishmax33]

rep upper

db incline 60x15 60x14 60x14
lat pulldown wide grip superset face pulls 145x8/75x8, 145x8/75x8, 145x8/75x8, 145x8/75x8
db shoulder press 55x8, 55x8, 60x8, 60x6
bb shrug superset tricep pushdown 200x8/65x15, 205x8/65x15, 205x8/65x15
abs

then had gaelic football training, first game sunday..long tough day but made sure to eat a ton..tomorrow is basketball and lower body lifting

[chirishmax33]

morning practice-

100 jumpers
half court and back to catch a shot passed from partner 3 sets of 10
10 4's
8 2's
29 full court drives
baseline jumpers alt sides 3 sets of 10
sideline touch to elbow jumper alt sides 3 sets of 10

good stuff, plyos and legs later

[chirishmax33]

plyos and legs

tuck jumps 4x8, single leg alternating lunge jumps 4x5/leg, rim grabs 4x5, single leg squats back foot eleveated-155x5, 165x5, 165x5, 165x5, leg curl-85x5, 95x5, 95x5, 95x5

[chirishmax33]

made 150 jumpers, 30 full court full speed drives, 9 2s, agility ladder (1 in, 2 in, 2in 2out, icky shuffle, 1-2-3 back, slides, 2in lateral, 1-2-3 back lateral, 2in 2out from the side, 1234 across), abs

have a gaelic football match tomorrow, first of the season, so just made everything real quick and sharp today, felt explosive..gonna stretch and get rest for the game

[chirishmax33]

gaelic football match today, my first one ever even though much of my family is into the sport..played midfield and played a very good game, had a lot of good solo runs..definitely a taxing sport though, glad with the outcome and we won the preseason cup

[chirishmax33]

pretty sore from yesterday's game, did a light shootaround making 200 jumpers, then stretched and foam rolled...lifted upper body

bench-135x5, 175x5, 185x5, 190x5, 195x5, 195x3
db incline-55x17, 55x15
db row superset with RDF-80 (lb dumbbell)x8/20x8, 80x8/20x8, 85x8/20x8, 85x8/20x8
bb shrug-200x8, 205x8, 210x8, 210x8
bb curl-70x8, 75x8, 80x7, 75x8
abs

[chirishmax33]

court work this a.m. with a friend

made 100 jumpers
full court handles with defensive pressure 50%, 75%, 100%
perimeter drill where passer yells drive or shoot-50x
9 4s
30 full court drives
6 2s
shooting off screens-curl and flares 20x

good workout, felt real fast and had good handles
gonna go lift lower later

[GOALKEEPER01]

hi man. this log is looking good.
are you in off season now from the soccer? because id didnt saw when your trianing with your soccer team.
and for my question:
what supplements are you taking?
because you are working hard on your legs and I am wondering how is your musceles are not sore/tight ?

and:
what exercises are you doing on the did agility ladder?

[chirishmax33]

hi man. this log is looking good.
are you in off season now from the soccer? because id didnt saw when your trianing with your soccer team.
and for my question:
what supplements are you taking?
because you are working hard on your legs and I am wondering how is your musceles are not sore/tight ?

and:
what exercises are you doing on the did agility ladder?

yea i'm in soccer off season for now, haven't found a club to play with and am gonna get back into it when walk-on tryouts get closer, i'm in gaelic football season and i never really stop with basketball. supplement wise i just use whey protein and cytogainer when i can afford it, plus a multivitamin and a glucosamine/chondroitin. i keep my diet really in check with a lot of protein and good carbs too. as far as muscles not being sore, i think that comes from flexibility after every session, the good diet, and just the years of being accustomed to training moreso than the supplements, although the good mix of protein and carbs in cytogainer does help.
agility ladder i do 1 foot in each, 2 feet in each, 2in 2 out, 3 forward-1 back (2 in), ickey shuffle, 2in 2 out going across, 2in each sideways, slides, 3 forward-1 back sideways (2 in), 2 in 2 out from the side of the ladder

[chirishmax33]

lower lifting

squat jumps 4x5, 2 sets with 30 lb dumbbells
depth jumps 4x4
squat 5 sets of 4-185x4, 225x4, 230x4, 235x4, 240x4
deadlift-5 sets of 4- 250x4, 275x4, 290x4, 295x4, 295x4
ghr w/45 lb plate-3 sets of 8

[chirishmax33]

got 4 solid games of pickup in this a.m., really good games, played well...stayed after and made 100 shots, 30 full court drives, and 9 4s and did abs...finished with foam rolling and stretching

[chirishmax33]

rep upper

Db Incline- 60x18, 60x14, 60x14
Lat PulldownWide Grip Superset Face Pull 140x8/75x8, 150x8/80x8, 150x8/80x8, 155x8/80x8
DB Military 55x8, 55x8, 60x6, 60x6
DB Shrug Superset Tricep Pushdown 90x8/65x15, 95x8/65x15, 95x8/65x15
20 weighted pushups (45 lb plate on back)
Core
30 full court speed drives (felt real explosive)

have gaelic football training later, hope the weather improves..i can only go on thursday training because of work, and definitely want to get some more practice in!!

[chirishmax33]

good court session this a.m.

made 100 jumpers
50x drive or shoot off pass with passer calling command
shooting off screens 30x
pull up jumpers 50x
10 4s
6 2s
30 full court drives

[chirishmax33]

lower body-

tuck jumps 4x8
single leg lunge jumps 4x5 per leg (20 lb dumbbells on the middle two sets)
rim grabs- 5x4
single leg squat w/ back foot elevated-175x4, 185x4, 185x4, 190x4, 185x4
leg curl-80x4, 90x4, 90x4, 100x4, 100x4

[chirishmax33]

went in today and just did a light shoot around (made 150) and 24 full speed full court drives, then core and some stretching/prehab stuff for my gaelic football match tomorrow

[chirishmax33]

won our match today, played full forward and scored 2 goals and a point, pretty beat now, lots of sprinting

[chirishmax33]

rested yesterday, but did work 9 hours construction...

today
max upper- bench 135x5, 185x5, 190x5, 195x5, 200x2, 195x5
db incline-55x17, 55x17
db row Superset RDF-80x8/20x8, 80x8/20x8, 85x8/20x8, 85x8/20x8
bb shrug-200xx8, 205x8, 205x8, 210x8
bb curl-75x8, 75x8, 80x8, 80x7
core
then mixed in some speed/agility..tuck jumps 4x8, single leg split jumps 4x5/leg, 4x40 yd sprint (timed by my brother, fastest was 4.57, which i doubt..my 40 PR was 4.63 on a laser), agility ladder (1 in, 2 in, 1-2-3 back 1, 2 in 2 out, ickey shuffle, 4 across, slides, 2 in sideways, 1-2-3 back 1 sideways, 2in2out sideways), hurdle drills into 15 yd sprint (1 leg overx2, 2 legs overx2, 1 foot hop each leg, 2 feet hopx2, sideways 2 feet over x2, sideways 1 leg hop each leg, sidweways 2 foot hopx2)\

if i don't work later i might be able to go to gaelic football training..gonna be redoing the routine due to us getting in season now with 2-3 trainings and a game on the weekends

[chirishmax33]

good training session tonight...started off with passing drills, then some 2 on 2 to goal, then some long soloing runs, then some agility work..finished with a good scrimmage

[chirishmax33]

pickup ball today, got 5 games in, followed by making 100 jumpers, 24 full court drives, and 10 4s and core work

[chirishmax33]

rep upper

db incline bench-60x12, 65x12, 65x12, 65x12
lat pulldown superset face pulls-150x8/80x8, 150x8/80x8, 155x8/85x8, 155x7/85x8
db military press-55x8, 55x8, 60x8, 60x8
bb shrug superset tricep pushdown-205x8/65x15, 205x8/65x15, 210x8/65x15
weighted pushups w/ 45 lb plate-1x20
abs
agility/speed- 4by10yd box "X drill" x4, forward 10yd-back5yd-forward10ydx4, hurdles into 15 yd sprint (1 foot overx2, 2 feet overx2, 1 foot hop each leg, 2 foot hopx2, sideways 2 feet overx2, sideways 1 foot hop each leg, sideways 2 foot hopx2, shuffle in and out x2)

gaelic football training tonight

[chirishmax33]

bball and lower lift today

bball-made 100, shoot or drive off pass drill x50, 10 4s, 30 full court drives, 6 2s

lifting-

squat jumps 4 sets of 5 (middle 2 sets holding 30 lb dumbbells)
depth jumps 4 sets of 4
squat 4x135, 4x185, 4x215, 4x225, 4x230, 2x235 (pissed about this)
deadlift 4x250, 4x275, 4x285, 4x295, 4x305 (killed these, sucked on squats)
GHR- 3x8 w/ 45 lb plate

[chirishmax33]

played pickup ball today, 6 games, played well and was fast...after playing made 100 jumpers, 24 full court drives, 10 4s and core work

[chirishmax33]

no game yesterday, used it as a rest day...being in season for gaelic football i'm going to have to reorganize my schedule

sunday-match
monday-rep upper, agility ladder
tuesday-me lower, team training
wednesday-either some conditioning or pickup bball + agility/speed work, or off depending how i'm feeling
thursday-me upper, team training
friday-speed training, plyos
saturday-rest, prehab
(gonna try to do light shootarounds to keep my shot at least 2-3 times a week)

today's workout
rep upper

DB Incline-65x16, 65x14, 65x13
Lat Pulldown superset face pulls-155x8/80x8, 155x8/80x8, 157.5x8/80x8, 157.5x8/82.5x8
DB Military-55x8, 55x8, 60x8, 60x6
BB Shrug superset Tricep Pushdown-205x8/ 65x15, 210x8/67.5x15, 210x8/67.5x15
Weighted Pushups-20 w/ 45 lbs added
Abs
Agility Ladder (1 in, 2 in, 1-2-3 back 1, icky shuffle, 2 in 2 out, sideways 2 in, sideways slides, sideways 2 in 2 out, 4 across, sideways 1-2-3 back 1)

[chirishmax33]

Squat Jumps- 4 sets of 5, held 30 lb dumbbells for the middle two sets
box jumps onto 30" box- 5 sets of 5, wore vest for middle three sets
Front Squat-135x5, 185x5, 195x5, 205x5, 210x5, 215x3
Deadlift- 255x5, 275x5, 290x5, 300x5, 305x5
GHR w/ 45 lb plate- 3x8
Core

solid workout, i was pleased...got gaelic football training tonight

[chirishmax33]

gaelic football training

warmed up, the some passing drills, the speed training (3 20s, 3 30s, 4 40s), moved into a possession drill with rules (ex., 7 hand passes in a row is 1 point), then played about a half hour scrimmage..finished with 10 100 meters for conditioning

very good training session overall

[chirishmax33]

shootaround today..200 jumpers, then shooting off screens and some pass and shoot drills..followed by lots of flexibility, was pretty sore..light day, but i'll be recovered

[chirishmax33]

upper body this morning, gaelic football training tonight

Bench-5x135, 5x175, 5x185, 5x190, 4x195, 4x195
DB Incline-60x15, 60x15
T Bar Row SS Rear Delt Flyes- 80x8/20x8, 85x8/22.5x8, 87.5x8/22.5x8, 87.5x8/22.5x8
BB Shrug-200x8, 205x8, 205x8, 210x8
BB Curl-70x8, 75x8, 75x8, 80x6
Abs

[chirishmax33]

gaelic football training

began with passing drils, followed by some agility ladder work..then moved into a tackling drill which sort of reminded me of the gauntlet drill where if you beat the tackler you mvoe to the next square and face another tackler...after this we did the drill where the coach throws the ball to a random spot and two players go after it for a 1v1 to score..then we scrimmaged about 40 minutes, and finished with conditioning (8 110s)

[chirishmax33]

Speed-

2x20m, 3x30m, 2x60m, 5x flying 40 (20 yd build up to 40 m sprint)
Tuck Jumps 4x8
Single Leg Lunge Jumps 4x5 per leg
Rim grabs 5x4
SIngle Leg Squat-175x5, 180x5, 180x5
Leg Curl-90x5, 95x5, 100x5
Abs

Felt really fast today, was happy with the sprints!!...prehab/rest tomorrow for match sunday

should add that i've been still getting many shots up, made 150 today, and did some ball handling drills

[chirishmax33]

match today, played very well at half forward, scored 5 points and a goal, had a lot of long soloes beating players, and tracked back hard many times...a few times i played inaccurate hand passes, but when i'm able to practice against a wall i think that will improve..we won our match 4 9 to 2 12

[chirishmax33]

rep upper

db incline 65x18, 65x13, 65x11
lat pulldown SS face pull 155x8/80x8, 155x8/80x8, 157.5x8/82.5x8, 157.5x8/82.5x8
db shoulder press 55x8, 55x8, 60x8, 60x7
bb shrug SS tricep pushdown 205x8/65x15, 210x8/65x15, 210x8/65x15
weighted pushups with a 45 lb plate on back x20
abs

agility drills, legs felt fresh

10 yd forward, backpedal 5 yd, 10 yd forwardx4
box x4 (box was 10 yds each side)
X drill (used same square) x4
T Drill (10 to middle, 5 out to the sides) x4

[chirishmax33]

lower this morning, gaelic football training tonight

box jumps onto 30" box-5x5, wore vest for middle 3 sets
db squat jumps-4 sets of 5, held 30 lb dumbbells in the middle 2 sets
front squat-135x5, 185x5, 195x5, 205x5, 210x5, 215x4
deadlift-260x5, 275x5, 295x5, 300x5, 305x5
GHR-3x8 holding 45 lb plate
abs

[chirishmax33]

gaelic football training tonight

bunch of guys showed late, pissed off the trainer, he turned it into a mostly conditioning practice

passing drills
sprint around cone into 2 on 2 to goal
4 300 yd shuttles
8 sprint forward 20 yd, backpedal 10, sprint 30
scrimmage for 30 minutes
finished with an 8 minute run where we'd slowly jog round field, trainer would call out when to sprint, most sprints were 10 seconds, some were 15 or 20 or 5..not much jogging done, he kept us working
planks

definite rest day tomorrow with lots of flexibility work

[chirishmax33]

off day today, just did flexibility stuff...supposed to do max effort upper tomorrow, but i'm working construction, mostly carrying lumber and such, so at least that'll be something..then i have gaelic football training at night

[chirishmax33]

well, missed lifting today,but was carrying and lifting lumber all day, and als knocked out 250 pushups and did core work...

gaelic football training-

passing drills, agility drills, possession, scrimmage for half hour, conitioning - 10 shuttle runs, which were run 50 yds and back in a set time

[chirishmax33]

long day of work again, more carrying and lifting than yesterday

workout-

sprints 3x20, 3x30, 3x40, 4x50
plyos-4x8 tuck jumps, 4x5 per leg single leg lunge jumps, 5x4 rim grabs
lifting-single leg squat-175x5, 185x5, 190x5
leg curl-90x5, 95x5, 100x5
abs

[chirishmax33]

won my match today, played half forward and scored 2 goals and 6 points...week's a little different coming up, have a match wednesday, gonna look like this

monday-rep upper, agility, team training
tuesday-off
wednesday-match
thursday-me lower, speed
friday-me upper, agility, speed
saturday-off
sunday-match

[chirishmax33]

rep upper

db incline bench-60x12, 65x12, 65x12, 70x10
lat pulldown superset with face pulls-150x8;/80x8, 155x8/80x8, 157.5x8/82.5x8, 157.5x8/82.5x8
db military-55x8, 55x8, 60x8, 60x7
bb shrug superset tricep extensions- 205x8/75x10, 210x8/80x10, 210x8/80x10
20 weighted pushups 45 lb plate
abs

agility-box drill 4 reps (4x10yd square)
t-drill 4 reps (10 yd stem with cross 10 yds)
x drill 4 reps (4x10 yd square)
10 forward 5 backpedal 10 forward 4 reps

gaelic football training later

[kaizersoze]

nice

[chirishmax33]

nice

thanks

training was short and sharp tonight, we have a match again on wednesday..

started with just soloing practice, 50 yds at speed about 10 times
then did possession with the first team compelting 10 consecutive earning a point, and we played to about 10 or so
shooting drills

[chirishmax33]

match was supposed to be at 6 tonight, but the heat wave here in chicago had a heat index around 110 around then..got pushed back til 7..we won, and actually domianted and held momentum the whole match, final score was 5 10 to 1 11..i played half back tonight instead of half forward or full forward, due to injuries and a speedy half forward on the other side..held him pointless and also had a good amount of solos forward..very happy with the match

[chirishmax33]

did sprints and lower body today, wanted to get it done today since i have a match sunday and want the most recovery time..finally done with construction for a bit, the work in this heat wave has been brutal

sprints-2x20m, 4x60m, 4x40m..felt fast, had good stride length

box jumps 5 sets of 5, held 20 lb dumbbells in the middle 3 sets
squat jumps 4 sets of 5, held 25 lb dumbbells in the middle 2 sets
back squat- 135x5, 185x5, 205x5, 215x5, 225x5, 230x3
deadlift-265x5, 285x5, 300x5, 305x5, 310x5
GHR w/ 45 lb plate-3 sets of 8

[chirishmax33]

me upper/agility

bench-135x5, 155x5, 175x5, 185x5, 190x5, 195x4
db incline- 55x16, 55x15
bb row superset face pulls- 115x8/80x8, 120x8/ 80x8, 125x8/80x8, 125x8/80x8
db shrugs-90sx8, 95sx8, 95sx8, 95sx8
bb curl-70x8, 75x8, 75x8, 80x7
abs

agility

box 4 reps (4x10 yd box)
X drill 4 reps (4x10 box)
T Drill 4 reps (10 yd stem, 10 yd across whole top)
10 forward, 5 back at diagonal, 10 forward 4 reps

[chirishmax33]

match got cancelled today due to storms..actuallly a good thing for my team, we were missing 8 to injuries..did some conditioning

SPrints-3x20m, 3x30m, 4x40m
10x100m in approx 13 seconds, with 20 seconds rest after first two, 16 seconds rest after last 8

gotta start touching the soccer ball again, so did 4x1 minute hard freestyle dribbling, 100 juggles in between

[chirishmax33]

rep upper/agility/some soccer skill work

Db Incline-55x12, 60x12, 60x12, 65x10
Lat Pulldown SS Face Pull-150x8/80x8, 155x8/82.5x8, 155x8/82.5x8, 157.5x8/82.5x8
DB Military- 50x8, 55x8, 55x8, 60x8
DB Shrug SS Tricep Pushdown-90x8/60x15, 95x8/60x15, 95x8/60x15
20 weighted pushups w/ 45 lb plate on back
abs

10 Forward, 5 backward, 10 forward- 4 reps (25 yd total)
T Drill- 4 reps (10 yd stem, 10 yd across top, 40 total)
X Drill- 4 reps
Box- 4 reps (4x10 yd box for this and X drill, 40 yd total for both)

kicked the ball in the racquetball court for about 25 minutes working on one touch passing and controlling out of the air..also juggled for 800 total

[chirishmax33]

me lower

box jumps 5 sets of 5, middle 3 sets holding 20 lb db's
squat jumps- 4 sets of 5, middle 2 sets holding 25 lb db's
back squat-135x5, 185x5, 215x5, 225x5, 230x5, 235x4
deadlift-275x5, 290x5, 300x5, 305x5, 310x4
GHR holding 45 lb plate-3 sets of 8
abs

gaelic football team training tonight

[chirishmax33]

training was really fun tonight, we just split up and played a scrimmage for two 35 minute halves (like a real game)...our canceled match from sunday got reschedule to thursday night, so gonna rest up tomorrow

[revolveteam]

Hi,
i am seeing best result from the plyos



boot camp course

[chirishmax33]

match last night was a big one for us, we won and carried momentum the whole time..won man of the match for two goals, two points, and two assists..very happy about that

[chirishmax33]

damn...i went to bed last night with a tight hip flexor, even with a cool down and all, and i figured it was just tight from the match..woke up today and could hardly walk..i think it's pulled :( gonna get it checked out tomorrow..did manage to do some work today

4x8 tuck jumps
5x4 3 steps to vert jump
stationary bike-4x5 sec sprint (lvl 22, 25 seconds between sprints), 4x10 sec sprint (lvl 22, 50 seconds between), 4x8 sec sprint (lvl 22, 40 between)
1 min rest
6 sets of 30 seconds lvl 20, 30 seconds 10 keeping rpm above 90 for both
2x5 sec sprint, 2x8 sec sprint
4x50 fast jump rope
abs

this work didn't bother my hip flexor at all..but the circular motion required to run was impaired and very painful, as i tried a light jog..hoping for a quick recovery

[chirishmax33]

well i got my muscle checked out, it's more a groin than a hip flexor, and the doc said it's okay to ride a bike, so i guess i'll be on a damn stationary bike for a bit :/
today- oviously couldn't play in my match, got up early before going to watch and did some conditioning

4x5second sprint highest resistance, 4x8 second sprint highest resistance, 2x5 second sprint highest resistance, 2x10 second sprint highest resistance
(resistance was lvl 25, rpm was very high these were done all out, i don't know exactly but i'm guessing well over 120..1:5 work-rest ratio)
10 minutes of 30 seconds on lvl 22 keeping rpm above 90, 30 seconds on lvl 12 still keeping rpm above 90-this was pretty tough conditioning
jump rope routine, done at full speed, rest 10 seconds in between each (50 regular, 50 side2side, 50 front2back, 50 on each leg, 50 regular)

[chirishmax33]

due to my injury, i think this is a good chance to switch things up a bit with lifting, i've been stalling on my upper body lifts..starting 5/3/1 for the main lifts..
today- Bench: warmup: 115x5, 135x5...150x5 (75% 0f 90% max), 160x5 (80% 0f 90% max), 165x8 (85% of 90% max)
DB Incline-55x10, 60x10, 65x8
DB Row-70x8, 75x8, 75x8, 80x8
Lat Pulldown-140x8, 145x8, 150x8, 150x8
BB Curl-70x8, 75x8, 75x8, 80x7
ABs

Bike-4x5 second sprint, 4 x8 second sprint (all on highest resistance with 1:5 work to rest)
8 minutes of 30 seconds on lvl 23 rpm's above 88, 30 seconds on lvl 12 rpm's above 90
2x5 second sprint, 2x10 second sprint (highest resistance, 1:5 work to rest)

[chirishmax33]

plyos-box jump 5 sets of 5 with middle 3 sets holding 20 lb db's
squat jumps 4 sets of 5 with middle 2 sets holding 25's
Squat-135x5, 150x5, 170x5 (75% of 90% max), 180x5 (80% of 90% max), 190x7 (85% of 90% max)
Deadlift-185x5, 205x5, 230x5 (75% of 90% max), 240x5 (80% of 90%max), 255x5 (85% of 90% max)
DB step ups, explosive-3 sets of 6 per leg holding 45 lb db's
GHR w/ 45 lb plate-3 sets of 8
abs
4x50 fast jump rope
bike-6x5 second sprint, 6x8 second sprint, 4x10 second sprint (all sprints done at lvl 25, 1:5 work to rest ratio, rpm's above 180)

my hip flexor did not bother me at all during this workout..maybe it's getting better, the doc told me no running for a week, because the circular motion of running is what bothered it, so i'll see on sunday how it is

[chirishmax33]

Press day

DB Military Press- warm up-35x5, 45x5...60x5 (75% of 90% max), 65x5 (80% 0f 90 % max), 67.5x9 (85% of 90% max)
DB Incline-52.5x10, 55x10, 60x10, 60x8
Upright Row-75x8, 80x8, 80x8, 85x8
BB Shrug SS Tricep Pushdown-200x8/75x8, 200x8/75x8, 205x8/80x8, 205x8/80x8
abs

Bike-4x5 second sprint, 4 x 8 second sprint, 2x5 second sprint, 2x10 second sprint (all done with highest resistance, rpm above 180)
12 minutes of 20 seconds on lvl's 21-23 keeping rpms at or above 90, 40 seconds at lvl 12 keeping rpm's above 90

...dying to get back to gaelic football and soccer

[chirishmax33]

plyos-4x8 tuck jumps, 5x4 3 steps+ vert jump, 4x5/leg single leg split jumps
stairs-20 (8 sets of every stair, 8 sets of every other stair)
bike-6x5 sec sprint, 6x8 sec sprint, 4x10 sec sprint (lvl 25 resistance, rpm 180 or above)
abs

hip flexor felt good, did a lot of loosening up and dynamics before i started this..taking tomorrow off and gonna try to really run on sunday and get some soccer work in, walk-on tryouts in early october..gaelic football season will be over after labor day if we make nationals

[chirishmax33]

tried to get some sprint/agility/soccer work in today..started warming up and was in instant pain with the hip flexor :( going back to a physio tomorrow if posssible..i need this to get better, i have gaelic football playoffs this coming week, and this fall i have some tryouts with college soccer teams

went to the gym and rode the bike, did 5 5 second sprints, 5 8 second sprints, 5 10 second sprints, and a 15 second sprint..highest resistance..1:5 work to rest, then 8 minutes of 30 seconds on high resistance at 90+ rpm's, 30 seconds low resistance 90+ rpm's..followed with 2000 keep ups with the soccer ball, and 30 minutes kicking against the racquet ball wall working on 1 touch passing and first touch out of the air

pretty pissed about this injury, it only flares when i attempt to run full speed..i can ride the bike full speed, and run at a good clip, but not a sprint, which is a big part of my game in soccer and gaelic football..the muscle also feels fine all the time until i attempt to sprint..really confused

[chirishmax33]

bench day-135x2x5 warmup...160x3 (80% of 90% max), 165x3 (85% of 90% max), 175x8 (90% of 90% max)
Db Incline-55x10, 60x10, 60x10
DB Row-75x8, 75x8, 80x8, 80x8
LAt Pulldown-145x8, 150x5, 155x8, 155x8
BB Curl-70x8, 70x8, 75x8, 75x8
abs
bike-4 5 second sprints, 4 8 second sprints, 2 5 second sprints, 2 10 second sprints (highest resistance, rpm's 180+)
12 minutes of :20 on high resistance, rpm's above 90, :40 low resistance, rpm's above 90

seeing a specialist soon for the hip flexor/groin

[chirishmax33]

Squat/Deadlift Day
Box Jumps-5 sets of 5, middle 3 sets holding 20's
3 steps into vert jump- 4 sets of 5
squat-135x5, 155x5 warmup sets...180x3 (80%of90% max), 190x3 (85% 0f 90% max), 200x6 (90% of 90% max)
deadlift-185x5, 215x5 warmup sets...240x3 (80% of 90% max), 255x3 (85% of 90% max), 265x5 (90% of 90% max)
GHR-3 sets of 8 w/ 45
abs
jump rope 4x50 as fast as possible
bike- 4 5 second sprints, 4 8 second sprints, 4 10 second sprints (highest resistance, rpm's 180-190)
stairmaster-5 minutes hard

[chirishmax33]

press day
db military-35x5, 40x5 warmup sets....65x3, 67.5x3, 70x7 (80, 85, and 90% of 90% max)
db incline-55x10, 60x10, 60x8, 65x6
upright row-75x8, 80x8, 80x8, 85x8
bb shrug SS tricep pushdown-200x8/75x8, 205x8/80x8, 205x8/80x8, 205x8/80x8
abs
bike-6 5 second sprints, 4 8 second sprints, 2 10 second sprints (highest resistance on all, 180-190 rpm's)
12 minutes of :20 lvl 22-23 90-98 rpm's, :40 lvl 12 90-100 rpm's
4x50 speed jump rope

well i have to get an ultrasound for my injury, but doc said for now activity is self-regulated based on discomfort..so whatever doesn't hurt my injury i can do..pretty much everything is fine except running

[chirishmax33]

plyos-box jumps 5 sets of 5, middle 3 sets held 25 lb dumbbells
4 sets of 8 tuck jumps
5 sets of 4-3 steps into vert jump
bike sprints-4x5 second, 8x8 second, 4x10 second (highest resistance, rpm's 180-190)
4x50 fast jump rope
2x50 front back fast jump rope
2x50 side 2 side fast jump rope
4 minutes hard on stairmaster
abs

just wanna get back on the pitch..tryouts for colleges in october and december..

[chirishmax33]

just did some conditioning work today, 12 bike sprints, 2 10 second, 6 5 second, 4 8 second, all done 180-190 rpms on lvl 25...16 minutes of 20 seconds high lvl 22-23, 40 seconds on lvl 12, always above 90 rpms..pretty hard stuff

ultrasound wednesday, hoping for nothing too bad on the muscle...team won semis today to play in the chicago finals with a chance for nationals

[chirishmax33]

Bench Day-

bench-135x5 warm up, 135x5 warm up...150x5 (75% of 90% max), 165x3 (85% OF 90% max), 180x5 (95% of 90% max)
db incline-60x10, 60x10, 65x8
t bar row-70x8, 75x8, 75x8, 80x8
lat pulldown-150x8, 155x8, 155x8, 157.5x8
bb curl-75x8, 75x8, 80x8, 80x8
abs

Med Ball Circuit nonstop 3 times-8x squat push up throws, 16x sideways throw into wall (8/side), 16x overhead 1 foot step into the throw (8/side), 8x med ball slams

8 second bike sprints x10 on highest resistance, rpm-184-190
4x50 fast jump rope

ultrasound wednesday, really hoping for good news

[chirishmax33]

squat/deadlift day

box jumps 5x5, held 20 lb db's for middle 3 sets
3 steps into vert jump-5x4
jump rope-4x50 fast
squat-135x2x5 warmup sets...170x5, 190x3, 210x4 (75, 85, and 95% of 90% max)
deadlift-135x5, 185x5 warmup sets...230x5, 255x3, 275x5 (75, 85, and 95% of 90% max)
GHR-3x8 w/45 lb plate
abs
4x50 fast jump rope
bike sprints-12x8 second sprints, 4x6 second sprints (highest resistance, rpm's 182-190 for all 16 sprints)

ultrasound tomorrow...muscle hasn't been bothering me during any activity, but don't want to try anything til after the ultrasound..praying for no surgery and jsut a short PT period

[chirishmax33]

press day-
db military press-35x2x5 warm up...60x5, 67.5x3, 75x3 (75, 85, and 95 % of 90 % max)
db incline bench- 55x10, 60x10 65x8, 65x8
upright row-75x8, 80x8, 80x8, 85x7
bb shrug SS Tricep Pushdown-205x8/70x8, 210x8/70x8, 215x8/75x8, 215x8/75x8
45 lb plate on back-36 pushups
abs
agility ladder- down and back for each exercise (1 in each, 2 in each, 2in 2out, icky shuffle, 1-2-3-back 1, sideways 2 in each, 1-2-3-back 1 sideways, slides, 2in 2out from side, 1-2-3-4 across)
bike-4x8 second sprint, 4x6 second sprint (185+rpm on highest resistance)... 12 minutes of 20 seconds on lvl's 22-23 rpm 90+, 40 seconds on lvl 12 rpm 90+...4x8 second sprint (185+ rpm on highest resistance)

still haven't heard back results from ultrasound...doctor said continue activity that is pain free until injury is determined exactly

[chirishmax33]

ultrasound showed sports hernia, so gonna have to get laparoscopic surgery asap hopefully..unfortunately that's not til september 15th..for now, i was told i could continue doing everything except squats, deadlifts, running..unless it started hurting doing another exercise..it only hurt during running but will have to not do those others on orders..gym is closed next week anyway for maintenance so will probably take the week off

box jumps-5 sets of 5, held 20 lb db's middle 3 sets
tuck jumps-4 sets of 8
3 steps into vert jump-5 sets of 4
jump rope-4x50 fast
bike sprints-13x8 second sprints, 3x6 second sprints...highest resistance, 184+ rpm's
4x50 fast jump rope
abs

[chirishmax33]

bike sprints-10x8 seconds, 185+ rpm on highest resistance..2x6seconds 185+ rpm on highest resistance...4 sets of 200 meter row sprint/:30 lvl 23 rpm 95 on bike, rest was just the walk between the two...4x1 minute stairmaster lvl 18, 30 second rest..8x50 jump rope fast...soccer juggling-2,000 touches

just trying to stay positiv and conditioned before surgery, wanna be ready to tryout in december back in peak condition..

[chirishmax33]

my team won the chicago championship for gaelic football today..hated not being able to play but it was a great comeback to win..

last day before taking monday-friday off due to gym closurem just did some conditioning..surgery will be sep 15th

8x8 second bike sprints, 4x6 second bike sprints (rpm's 186-197, highest resistance)
12 minutes of 20 seconds lvl 22-23 rpm 90+, 40 seconds lvl 12 rpm 90+
4x1 minute stairmaster, 30 second rest , lvl 17-18