Non-Competitive Season Preparation

[qb0708]

Today marks the beginning of my preparation for the non-competitive season in Collegiate American Football.

This period is about 16 weeks long until the start of Spring Football.

For the first 2 weeks I will utilize a GPP program using the outlines of Coach X's manual via the implantation of Mixed Circuit Training.

A few modifications have been made to meet my specific preparedness level.

Instead of performing Leg Press and Dumbbell Bench Press as the primary upper & lower body extensors exercise, the use of Barbell Squats and Bench Press is logistic based on my preparedness level at the present time.

Also there a few modifications because of equipment limitations.

Upon return from Thanksgiving break, there will be a 3-4 workout period where I am unaware what means will be utilized from a GPP standpoint.

During Winter Break I will construct and adhere to a Multi-Directional Concentrated load. The use of 5/3/1 as a strength block will be utilized in hopes of a great increase in Maximal Force via the right side of the Force-Velocity Curve.

Development of Muscle Cross Section, Oxidative Capacity, Maximal Velocity/Acceleration, and Explosive Leg & Arm Strength will be concurrently executed but at a lower volume in regards to the development of Maximal Force.

After this 4 week block I will assess the success rate of the block via the training goal set prior to the performance of the block .

Upon the completion of this block I am unaware of where my training will turn too.

Training Block A (length 2 weeks) Anatomical Adaptation
Active Warm Up via Elliptical 7 min. 30 sec.

Calisthenics
-Extensive list of Neck, Arm, Trunk, & Leg Movements

Dynamic Warm Up
-Extensive Ankle, Knee, & Hip Mobility

Prehabilitation
4-way Neck: Swiss Ball 2x20
DB Shrugs: 70lbs 2x20 (10 sec iso-hold, 10 reps, then repeat= 1 set)
Rotator Cuff: Ex./In. Rot. w/ Tubing 3x5 Iso emphasis tempo
TKE: Green Band 2x20

A1: Barbell Squat-60% of Tfm (425)
Bar x10 95x10 135 6x4
A2: Barbell Bench Press-60% of Tfm (220)
Bar x10 Barx135 255 6x4

B1: Planks 3x20sec
B2: Aquaman 3x10 2sec. hold at extension

C1: Reverse Hypers 2x20
C2: Pink Band Push downs 2x15

D1: McGill Sit-Ups 3x15 3sec. at top
D2: 4-way Hip 3x10 (Flex, Ext, Ab, Ad0

E1: Leg Curls +80 2x20
E2: Green Band Lat Row 2x15

F1: Green Band Unilateral Plantar Flexion 2x20
F2: Dumbbell Shoulder Abduction +15 2x15

Static Stretching

Contrast Shower

Notes: Great workout, really like the rest intervals, extensive warm up and prehabilitation exercises, and the exercises targeting all the different anatomical movements.

[federaldb59]

didnt understand most of that but it sounds awesome. You should start makin workouts and having some of us put them to the test.

[qb0708]

didnt understand most of that but it sounds awesome. You should start makin workouts and having some of us put them to the test.

Feel free to ask any questions.

I just started a blog on 101pro's website, I just wrote a real long post about Off-season American Football Training. Check it out, it gives some good basic ideas of what you should include in your training.

If you want specifics PM me or comment/ask a question on the blog.

As most of you know I will first challenge and encourage you to expand your knowledge via Anatomy, Physiology, and Kinesiology. There is the full text book of Gray's Anatomy avaliable online, vast amounts of articles on Elitefts, Westside Barbell, Yuri Verkhoshanky's site, James Smith's Site (which has a Medical Physiology Text on it), and I could go on forever about the vast amount of information that one could find via the internet.

The places above are great places to start.

If anybody wants any other specifics just ask.

[DocHollidy]

does tfm stand for max? if so I think you accidently mixed up squat and bench bro if not sorry I'm just not familiar with the program

[qb0708]

does tfm stand for max? if so I think you accidently mixed up squat and bench bro if not sorry I'm just not familiar with the program

Good observation. The Bench and Squat are mixed up.

Tfm stands for Training Force Max. I take my Competition/Tested Max (or use the formula Weight x Reps x .0333 + Weight = Projected Max) and multiply by .9 and use that to base percentages off of (i.e. tested 475 in the Barbell Squat, 90% equals 425, thus Tfm = 425, also best repetition effort for the Barbell Bench Press with 190lbs is 9, so 190 x 9 x .0333 + 190 = 245, then multiply by .9 = 220, thus Tfm = 220) .

I'm am utilizing this to keep my external loading via the Barbell Squat and Bench Press sub-maximal since the competitive season has just recently ended.

[qb0708]

Aerobic Development

30 Minutes Alternating from a Low/Medium/High Resistance/Intensity via a Conditioning Bike

First 5 Minutes utilized Low Resistance/Intensity then for the Next 5 min. Used High/Med Resistance/Intensity (2min High, 1min Med.) then took a break

Utilized High/Low Resistance/Intensity for the next 10 minutes (90 sec. High, 90 sec. Med.), followed by Medium Resistance/Intensity for 10 minutes to end the ride.

[qb0708]

Training Block A Workout 2 Anatomical Adaptation
Active Warm Up via Spinner 7 min. 30 sec.

Calisthenics
-Extensive list of Neck, Arm, Trunk, & Leg Movements
TKE's 2x20 w/Green Band

Dynamic Warm Up
-Extensive Ankle, Knee, & Hip Mobility

Prehabilitation
4-Way Neck: Swiss Ball Leans 2x12
DB Shrugs: +70 2x20 (Sub-Max Eccentric emp.)
Rotator Cuff: Ex. Rot 2x8 (Sub-Max Eccentric emp.) In. Rot 2x20

A1: Walking Lunges +115 4x10 (20 total reps)
A2: Neutral DB Bench +55 4x10

B1: Planks 3x20sec
B2: Aquaman 3x10 2sec. hold at extension

C1: Swiss Ball Reverse Hypers 4x10
C2: Green Band Push-Downs 4x8

D1: McGill Sit-Ups 3x15 3sec. at top
D2: 4-way Hip 3x10 (Flex, Ext, Ab, Ad)

E1: Machine Leg Curls +105 4x10
E2: Seated Unilateral Green Band Pull-Downs 4x8

F1: Standing Calf Raises w/ Green Band 4x10
F2: DB Shoulder Abduction +15 4x8

Static Stretching

Notes: Lunges and DB Bench together was very challenging, really going to be feeling the lunges tomorrow. Working with this type of rest intervals and use of active rest, really helps up the intensity and gets a lot of work done in a timely fashion.

[qb0708]

Aerobic & Anaerobic Glycolytic Development

Via Basketball 7:30pm.-10:00pm.

Notes: Glute Max(es) were sore from my previous workout most likely via the lunges. I was however, surprised & pleased to see that my jumping ability has not suffered with my increased body mass and lack of shock method/jump exercises over the last 3 months.

[qb0708]

Training Block A Workout 3 Anatomical Adaptation
Active Warm Up via Jump Rope

Calisthenics
-Extensive list of Neck, Arm, Trunk, & Leg Movements
TKE's 2x20 w/Green Band

Dynamic Warm Up
-Extensive Ankle, Knee, & Hip Mobility

Prehabilitation
4-Way Neck: Hammer Machine 2x15 +60
DB Shrugs: +95 2x20 Normal Tempo
Rotator Cuff: Ex Rotation 3x10 Normal Tempo, In Rotation 2x15

A1: Barbell Bench Press 60% Tfm +15
Bar x15 95x10 150 4x3 150x17
A2: Barbell Box Squat Tfm-50 60% +20
BW x10 Bar x10 135x8 245 5x3

B1: Planks 3x20sec
B2: Aquaman 3x10 2sec. hold at extension

C1: BW Reverse Hypers on GHR 3x15
C2: Cable Straight Bar Push-Downs 3x12 +55

D1: McGill Sit-Ups 3x15 3sec. at top
D2: 4-way Hip 3x10 (Flex, Ext, Ab, Ad)

E1: Manual Resisted Leg Curls 3x15
E2: Machine Lat Pull-Downs +110

F1: DB Shoulder Abduction +20 3x12

Notes: Back home for break so was able to & forced to utilize some different external loading exercises. Worked out with my younger brother so the tempo was a bit slow at first but then picked up at the end.

[qb0708]

Training Block A Workout 4 Anatomical Adaptation
Active Warm Up via Jump Rope

Calisthenics
-Extensive list of Neck, Arm, Trunk, & Leg Movements
TKE's 2x20 w/Green Band

Dynamic Warm Up
-Extensive Ankle, Knee, & Hip Mobility

Prehabilitation:
4-Way Neck: Hammer Machine +45
DB Shrugs: Isometric Emphasis 2x20 +70
Rotator Cuff: Ex. Rotation Isometric Emphasis 3x5, In. Rotation 2x20

A1: Barbell Squat Tfm 60% +35
Bar x10 135x8 225x6 290 5x4
A2: Barbell Bench Press Tfm 60% +25
Bar x15 95x10 135x8 160 5x4

B1: Planks 3x20sec
B2: Aquaman 3x10 2sec. hold at extension

C1: BW GHR Reverse Hypers 2x20
C2: Cable Straight Bar Push-Downs +45 2x15

D1: McGill Sit-Ups 3x15 3sec. at top
D2: 4-way Hip 3x10 (Flex, Ext, Ab, Ad)

E1: Razor Curls BW 2x20
E2: Machine Lat Pull-Downs +90 2x15

F1: Standing Plantar Flexion BW 2x20
F2: DB Shoulder Abduction +15 2x15

Notes: Another good workout, the mobility work is really starting to pay off as I feel much more agile in these exercises. The surrounding postural muscles of the shoulder girdle have noticeably increased in the ability to resist failure via elevation, along with the three movements (Internal Rotation, External Rotation, & Abduction) associated with the rotator cuff of the shoulder joint. Increases in muscle cross section along with loss of body fat, has already started to appear aesthetically.



Aerobic/Anaerobic Glycolytic Capacity Development

Basketball 7:30-9:30

[qb0708]

Aerobic/Anaerobic Glycolytic Capacity Development

via Basketball 3:00pm-4:30pm

[kurtbbbb]

hey what sort of stuff do you do for ankle mobility?

[qb0708]

hey what sort of stuff do you do for ankle mobility?

All the movements of the ankle. Stretches are good to increase your flexibility.

Sometimes with resistance (bands, manual, ankle weights, etc.), others just via body weight.

[qb0708]

Training Block A Workout 5 Anatomical Adaptation
Active Warm Up via Jump Rope

Calisthenics
-Extensive list of Neck, Arm, Trunk, & Leg Movements
TKE's 2x20 w/Green Band

Dynamic Warm Up
-Extensive Ankle, Knee, & Hip Mobility

Prehabilitation:
4-Way Neck: Hammer Machine +55 2x12
DB Shrugs: +55 Eccentric Emphasis 2x20
Rotator Cuff: w/ Mini Band Ex. Rotation Eccentric Emp. 2x8, In. Rotation 2x20

A1: Unilateral Power Runner
(Can be described as a reverse leg press, except held in an apparatus for support)
4x10 +90 (per leg)
A2: DB Neutral Bench Press
4x10 +55

B1: Planks 3x20sec
B2: Aquaman 3x10 2sec. hold at extension

C1: BW GHR Reverse Hypers 4x10
C2: Straight Bar Push-Downs +55 4x8

D1: McGill Sit-Ups 3x15 3sec. at top
D2: 4-way Hip 3x10 (Flex, Ext, Ab, Ad)

E1: Razor Curls BW 4x10
E2: Machine Lat Pull-Downs +110 4x8

F1: DB Shoulder Abduction 4x8 +20

Notes: Workout took place at 9pm. This was not a problem, except that I was out of town over the past 24 hrs. and my normal bio-rhythm was not as it should/usually be/is. Still had a exceptional workout with a very fast tempo. Rest between sets was minimal for everything.

[qb0708]

Training Block A Workout 6 Anatomical Adaptation
Active Warm Up via Jump Rope

Calisthenics
-Extensive list of Neck, Arm, Trunk, & Leg Movements
TKE's 2x20 w/Green Band

Dynamic Warm Up
-Extensive Ankle, Knee, & Hip Mobility

Prehabilitation:
4-Way Neck: Hammer Machine +55 2x15
DB Shrugs: +95 Dynamic Reps 2x20
Rotator Cuff: Ex. Rotation Dynamic Reps 3x10, In. Rotation 2x15

A1: Barbell Box Squat Tfm-50 60% +35
BW x10 135x8 225x6 260 5x3
A2: Barbell Bench Press Tfm 60% +30
Bar x15 95x10 165 4x3 1x15 (very happy with this result)

B1: Planks 3x20sec
B2: Aquaman 3x10 2sec. hold at extension

C1: BW Reverse Hypers 3x15
C2: Straight Bar Push-Downs +55 3x12

D1: McGill Sit-Ups 3x15 3sec. at top
D2: 4-way Hip 3x10 (Flex, Ext, Ab, Ad)

E1: Razor Curls BW 3x15
E2: Machine Lat Pull-Down +100 3x12

F1: DB Shoulder Abduction 3x12

Notes: Last workout of Block A. Very pleased with the progress made so far, especially in this short amount of time. MCT is a very quick and effective way of restoring & increasing work capacity.

The external loading has been spot on as I feel no excess structural stress (a la DOMS, joint pain/aching, muscle tightness/stiffness, etc.), but at the same time have developed an increased resistance to failure, gains in strength, along with increases in muscle cross section & decreases in body mass/fat. I would of liked to complete more aerobic capacity work via conditioning equipment, but did not have free access to them compared to at school.

During the "gray area" from Sunday to the following Tuesday I will be sure to utilize these machines, mainly to aid in decreasing body mass/body fat.

In supplement to my scholastic studies, I will be constructing my next training block over the next week and a half ("gray area"), which I previously mentioned in the first post of this thread, will be a concentrated strength block via utilization of 5/3/1 loading parameters along with concurrent development of muscle cross section, alactic, aerobic & some glycolytic capacity via general & specific means, maximal sprint velocity/acceleration, speed-strength exercises, etc. all at a lesser volume in comparison to strength development.

This block will start Dec. 14th, as I will utilize a supercompensation microcycle during finals.

[kurtbbbb]

hey man thanks for writing back regarding the box squats, also I see that you are going to start 5/3/1, Ive just finished a 12 week of Ws4sb3 and have got pretty good gains and thinking of starting 5/3/1 tomorrow for the start of the new month. In the program it says to do 2 or 3 accessory lifts, I'm just wondering because the program is not written primarily for an athlete, is there anything you think I should be doing differently or incorporating as an extra into the program?

[qb0708]

hey man thanks for writing back regarding the box squats, also I see that you are going to start 5/3/1, Ive just finished a 12 week of Ws4sb3 and have got pretty good gains and thinking of starting 5/3/1 tomorrow for the start of the new month. In the program it says to do 2 or 3 accessory lifts, I'm just wondering because the program is not written primarily for an athlete, is there anything you think I should be doing differently or incorporating as an extra into the program?

Speed-Strength Exercises (via Jumps, Med-Ball Throws, etc.)

Make sure you utilize prehabilitation and mobility drills prior to executing your Strength Training.

Work on your weakness for your accessory lifts (Posterior Chain, Triceps, etc.)

Also I'd throw out the Military Press and Dead-lift (this is my personal preference), and Instead incorporate more time on either sprints, tempo runs, or another day to train your Squat and Bench Press via a more moderate taxonomy utilizing Prilepins Chart.

You must implement all this logistically into your monthly and weekly plan though.

[qb0708]

Training

Active Warm-Up

Back Squat
Bar x10 135x8 255 4x10

Bench
Bar x10 95x8 135 4x10

Clean
95 4x8

DB RDL
60s 4x12

Towel Pulls
3x10

Accessory Training

[federaldb59]

You always have the most interesting logs. You mention something about prehibillitaion that means to prevent injuries correct? I notice you do them for the neck and the rotator cuffs. Could you deal what you do for rotators as there is a rotator cuff circuit in the LSU workout that I have been skipping. I do isometric holds for the neck any other way to prehab the neck. Got any prehab for knees and ankles. Also when should the prehab be done in your workout. Example would you do knee prehab on a heavy squat day?

[qb0708]

You always have the most interesting logs. You mention something about prehibillitaion that means to prevent injuries correct? I notice you do them for the neck and the rotator cuffs. Could you deal what you do for rotators as there is a rotator cuff circuit in the LSU workout that I have been skipping. I do isometric holds for the neck any other way to prehab the neck. Got any prehab for knees and ankles. Also when should the prehab be done in your workout. Example would you do knee prehab on a heavy squat day?

Thanks for the words.

Yes prehabilitation is for prevention of injuries.

I select exercises pertaining to muscular imbalances of myself and those that are most often stressed via participation in American Football. This in my case, goes hand in hand.

The Rotator Cuff is made up of 4 muscles surrounding the shoulder joint. They are as follows: The Infraspinatus, Supraspinatus, Teres Minor, and Subscapularis. Each muscle has a different movement in regards to the shoulder joint. The 3 movements are Abduction (Supraspinatus), External Rotation (Infraspinatus & Teres Minor), and Internal Rotation (Subscapluaris).

I utilize either tubing or elastic jump stretch bands as overload to strengthen the muscles associated with these movements. This is with the exception of Abduction as this movement involves other muscles surrounding the shoulder joint (i.e. Deltoid)

Isometric Neck Bridges are one way to strength the surrounding musculature of the cervical vertebrae. There are 4 movements associated with this, Flexion (nod yes), Extension (look up), Lateral Flexion (Ear to shoulder), and Lateral Rotation (Chin to shoulder, nodding no).

Utilize manual partner resistance, a Hammer Strength machine, specialized neck harness, bands, the use of a swiss ball, neck bridges (iso), as a means of strengthening the neck muscles.

For Knees I will utilize Terminal Knee Extension, TKEs as you will see in my log(s).

Here's a video of how to perform this exercise properly.



Multiple sets (2-3) of higher reps (20-30) is a good way to start out. Make sure you flex your quadriceps muscles upon achieving full extension.

You can also do these on boxes and such. I'm not sure what all the video shows.

For ankles, train the 4 movements, Dorisflexion, Plantar Flexion, Inversion, and Eversion.

Utilize body weight, partner manual resistance, or bands as external loading.

I will utilize prehabilitation exercises every day I strength train. But it pertains to what I am training (weights for upper body, weights for lower body, or for total body) I group the exercises for the upper body musculature with my upper body workouts, same thing for the lower body musculature, and if I am doing a total body workout, then I utilize all the exercises I deem necessary at the time. Other things I do as prehabilitation is joint mobility work, these can be Hurdle over and unders, external rotation, iso-holds etc.

Most people have a weak or improper functioning VMO (Vastus Medialis Oblique, the very inner and furthest part of your quad), which acts to properly track the knee cap in regard to the toes. TKEs are what train this particular muscle. I always use these before I squat to activate & strengthen the VMO.

Hope this helps you out.

[qb0708]

Aerobic Capacity Development

via Resistance Bike Rides for 20 minutes & Resistance Cycling for 20 mintues

[qb0708]

Active Warm-Up

A few new drills and exercises where added to this.

Strength Training

Clean 33s
Bar x3 Bar x3 95x3

Turkish Get-Up
25 KB 3x8

Windmill Push-Ups
15lb 3x6

Floor Johnsons
Bar 3x8

Seated Cleans
15lb 2x20

Bridge Leg Raises
2x15

4-Way Ankle x15

4-Way Neck x15

Kneeling Jumps 2xReps

0 Degrees In/Ex Rotation x15
90 Degrees (Abducted) In/Ex Rotation x15

Swiss Ball Balance

Static Stretching

Recovery Hours Later:
Self Massage for Upper Legs (Hamstrings, Quads, IT Bands, Adductors), Neck, & Shoulders

Self Myofasical Release for Piriformis/Glutes

[qb0708]

Active Warm-Up
Dynamic Stretching

Push Press
Bar x10 95x8 105x8 115x8 115x8

Bulgarian Split Squat
Bar x8 65x8 95x8 95x8 95x8

Bradford Press
Bar x8 65x8 65x8 65x8

Single Leg Box Jumps 5x5

Natural Glute Ham Raises
4x15

Houstons
2x15

Med Ball Drops
8lb 8x3

Pikes & Pike Twists

Assisted Pull-Ups 3x10

[qb0708]

Aerobic Capacity Development

via Varied Resistance Interval Bike Rides (Heavy Resist. 1min. Medium Resist. 6 min. x4)
5 min. Light Warm Up and Cool-Down

[qb0708]

Active Warm-Up
Dynamic Stretches
Hip & Shoulder Mobility

Strength Training

Hang Clean
135 4x8

Incline Bench
95 4x10

Box Squat
205 4x10

BB RDL
120 4x12

Heel Touches 100 Reps

Bridge Hip Lifts 2x15

Serratus Punch +45 2x25

Towel Pulls 3x10

Box Jumps 8x3

V-Pass x15

OH Throws +6 x30

[qb0708]

Taking a period of Supercompensation from now until the beginning of Block B on Monday.

My workouts are arbitrary as I do what I deem necessary to illicit an over adaptation from the accumulation of fatigue over the past three weeks. These workouts are not structured and I am utilizing a lot of body weight exercises and mobility drills.

Active/Dynamic Warm-Up
-Various Calisthenics for all the joints of the body
TKE's w/Heel Touch via Low Box 2x20

Hip Mobility via Standing Hip Ab/Ad, Standing Hip Flex/Ex, Quadruped Flexed Ab, Ex. Rot, In. Rot., Squat & Lunge, and Step Overs

Power Runner +90 3x10 (each Leg)

Dips 3xReps (6-8 slow controlled reps)

Pull-Ups x2 x2 x1 w/Isometric hold and Slow Eccentric

GHR 2x8

Contra-Lateral Raises +10 2x5

Hanging Leg Raises 2x15

Did this in between instructing my younger brother on how to properly execute various movements/exercises with either body weight or only the bar in preparation for performing Barbell Exercises in the future.

We worked mainly on Yielding Isometrics to ingrain proper muscle firing in these movements and to increase his mobility so that he may execute the exercises in a proper orthopedic position.

For the most part he had very good form for only working out occasionally and not having proper instruction for performance of various exercises and movements. He will become my first "client" over the time I am home for school.

His selected sporting discipline is Soccer. Most of his workouts will be extensive in nature as I strongly believe teaching proper movement patterns, increasing mobility, and working on structural discrepancies is vital in the development of an untrained athlete. All the selected means will be very General, targeting the development of muscle cross section, developing strength & power, increasing the work capacity of energy systems, developing functional dynamic mobility, flexibility, etc.

I may keep a log of what he does on here, but I'm not sure yet, we'll see what happens.

[qb0708]

GPP via Aerobic Capacity Development

Basketball 7-9pm

[qb0708]

Supercompensation A Workout 2

Active HR Raising via Jogging

-Basic Calisthenics & Dynamic Movements
Jumping Jack Variations
Windmills
Side Bends
Knee Circles
Hip Circles
Arm Circles
Leg Swings
Arm Swings
-Mobility & Iso-Holds
Lunge Iso-Hold
Squat Iso-Hold
Quadruped Series
Unders

General Strength Preparation
TKE on Low Box x30
Neck x2 +55x10
Shrugs x2 + 95 DBx10
Ex. Rotation Scapular Depression x2 + Doubled Mini Bandx10
Plate Squat x2 +45x10
Bench Press x2 +35 DBx10
Push-Ups x1 +35 Reps
T-Bar Row x1 (Arms Adducted) +120x10, x1 (Arms Abducted) +120x10
Body Rows x1 +10 Reps
Reverse Hypers x2 +12 Reps

"Gun Show"
Drag Curls +45x10 +55x10
Hammer Curls +30xReps +25xReps (done semi-rest pause, part of the reps were done with a mediolateral axis, and others with an anterioposterior axis)
Rolling Extensions x2 +30x10
Kick Back Extensions x2 +20x10

McGill Sit-Ups x10 w/3sec Hold

General Alactic & Aerobic Development
Med Ball Throws Squat x5 OHBx5 Rotational x3 each

Great workout, that may seem like alot of volume for a supercompensation period but this was done very fast and was not taxing at all, this workout took an hour at tops.

Took a new stimulant product for the first time in almost 2 years, energy and focus were as I remember it with previous products.

This is the last workout before the execution of Block B, which will begin on Monday.

[qb0708]

GPP via Energy System Development (Alactic & Aerobic)

Wood Chopping and Loading
12:30-2:00pm

[qb0708]

Block B Accumulation/Transmutation

Active HR Raising via Jogging & Basic Calisthenics

-Anatomical Movements
x5 each

-Dynamic Movements
Side Bends
Windmills
Leg Swings
Arm Swings
Arm Circles

-Hip Mobility
Quadruped Series x5
Over's x5
Duck Under x5

-General Strength/Prehabilitation
4-Way Neck +45 x20
DB Shrugs +85 x20 w/ Two 10 sec. holds
Ex. Rotation x10 5-1-1 (Iso, Ecc., Con.) In. Rotation x15 (Dyn.)

Box Jumps 3x3 (Primer)

Barbell Squat
Bar x Reps
135 x Reps
225 x Reps
275x5
320x5
360x13 (PR +2)

Box Push-Ups 3x4 (Primer)

Barbell Bench Press
Bar x Reps
95 x Reps
140x5
165x5
185x10 (PR)

-Supplemental
GHR
BWx10
BWx10
BWx10
+Chain x9 Reps

Note: First 3 sets were Sub-Maximal Effort, last set was taken until form broke down/failure of full dynamic range of motion

Pull-Ups
x1
x1
x1
x1
x1 w/ Iso-Hold at Top & Weighted Eccentric via Chains
x8 w/ Green Band

Note: First 4 sets were Sub-Maximal Effort & Last set was taken to failure

-Accessory
Supinated (Palms Down) Curls
35x8
35x8
35x8

Then
25xFailure

SS w/ Left Arm Pronated Curls
25x10
15x5
10x5

Seated Plantar Flexion via Two Doubled Green Bands
2x50

Hanging Hip Flexion
2x20

McGill Sit-Ups
2x20

TKE w/ Light Heel Touch via Low Box (meant to do these prior but for whatever reason forgot)
x30

Static Stretching w/ Contrast Shower

Excellent workout, 2 PR's on the first workout is never something to complain about, except bench form may need to be tweaked as form slightly broke down in the later reps.

Did this all in about an hour and fifteen minutes also. Day 1's Supplemental/Accessory training will be targeted at weaknesses and general cross section development of the important and lacking musculature specific to my selected sporting discipline & individual anatomy.

Here's an idea of what I'll be doing outside of weight training...

Supplementation over the next 4 weeks:
3g of Trib (1g Upon Waking, 1g Prior, 1g sometime after Workout)
1-2 Thermostat prior to workout
4 scoops of BCAAs w/ 2 grams of Beta Alanine mixed with Gatorade, Intra-Workout
5g of Creatine w/ 2 grams of Beta Alanine mixed with Gatorade, Post-Workout
Approx. 30g of Protein Post-Workout

This is the first time in about 2 years where I have utilized multiple supplements in conjunction with my physical preparation & nutrition.

Nutrition:
Don't eat crap
Eat in moderation
Eat multiple times a day (more than 3)
Get fruit & vegetables
Low simple sugars