Non-Competitive Season Preparation

[qb0708]

-Calisthenic Circuit

-Auxiliary Weight Session consisting of Unilateral Work, GPP exercises, and various other exercises aimed at strengthening the skeletal musculature.

-GPP via "21" Basketball

[qb0708]

American Football SPP

[qb0708]

Strength Training

-Abdominal and Calisthenic Circuit

Clean
155 2x5

Incline Bench
155 2x5

Front Squat
165 2x5

Accessory Shoulder Exercise
x20

GHR
BW 2x12

Adducted Internal/External Rotation
x15

Pull-Ups
BWx3 (+5)
BWx2 (+6)

[qb0708]

Active Warm-Up
-3 on 3 Basketball for approximately 15 minutes

Calisthenics and Dynamic Mobility
-Leg Swings (Ab/Ad Flex/Ext) x10 each
-Hip Flex/Ext x10 each
-Quadruped Series x5 each
-Arm Swings (Flex/Ext Ab/Ad Transverse Ab/Ad/Flex/Ext) x10 each
-Arm Circles (In/Ex, Ex/In) x10 each

Tonic/Phasic Pairs
A1: Bulgarian Split Squat BWx6 +95 3x6
A2: Box Jump 3x3

B1: Push-Ups BW 3x20
B2: Iso-Ballistic MB Throw +10-12 3x3

Notes: After completion of the Tonic work (i.e. Bulgarian Split Squats, Push-Ups) relaxation exercises (leg swings, arm swings, shaking of the muscles, etc.) were done during 2-3 minutes of rest. Then Phasic work (MB Throw and Jumps) was executed, and upon termination another period of relaxation exercises during the rest period was done.

-Auxiliary Strength Training
C1: Yates Row +95x10 +185 3x6
C2: Cross-Body Extensions +20 4x15

-Injury Prevention Circuit Repeat x2
D1: DB Shrugs +70x20
D2: TKE/Telemarketer Squat w/Green Band 2x20
D3: Empty Can Shoulder Abduction +15x15
D4: Adducted External Rotation w/Tubing x15
D5: Adducted Internal Rotation w/Tubing x15

-Trunk Circuit Repeat x2
E1: Ground Spine/Hip Flexion x20
E2: Oscillatory Isometric Lateral MB Throw x20 (each shank)
E3: McGill Curl-Up x20 (each hip)
E4: Side Isometric Support w/Lateral Flexion x20 (each shank)
E5: Isometric Support w/Hip Extension x20

Notes: Great workout. Workouts this week are at our own discretion, so I opted to try some new things that I have came across during the last few weeks.

[qb0708]

American Football SPP

[qb0708]

American Football SPP

[qb0708]

-Strength Testing

-Warm-Up
Calisthenics (Jumping Jacks, Split Jacks, Windmills, Good Mornings)
Mobility (Quadruped, Walking A, B, C, Hips, Dynamic A, B, C, Hips)

-Barbell Back Squat Sub-Maximal Activation Attempts
BW x Reps
135x5
225x5
315x3
405x1
455x1 (last warm-up)

Notes: Approximately 3 mintues rest between with leg swings and other relaxation exercises in between bouts.

-Depth Jump off 24in. Box
x1
x1

Notes: Done to excite the Central Nervous System.

-Barbell Back Squat Supra-Maximal Attempts
500x1
565x1 (PR +20lbs)

-Barbell Bench Press Sub-Maximal Activation Attempts
Bar x5
95x5
135x5
185x1
205x1 (last warm-up)

Notes: Approximately 3 minutes between attempts, with arm swings/circles and other relaxation exercises between bouts.

-Shock Method (Clap) Push-Ups
x2
x2

Notes: Done to excite the Central Nervous System

-Barbell Bench Press Supra-Maximal Attempts
245x1
255x1 (PR +10lbs)
265xMiss

-Power Clean/Front Squat Sub-Maximal Activation Attempts
Bar x5
135x5
155x2
185x2

-Clean Sub-Maximal Activation Attempts
205x1
225x1

-Clean Supra-Maximal Attempts
245x1
265x1
285xMiss

Post-Workout Recovery: Contrast Shower and SMR work for entire body focusing on external rotators of the hip.

Notes: Happy with all the results. Looking forward to moving on to more SPP work, along with more concentrated efforts towards improving Speed-Strength, Explosive Strength, Reactive Ability, and Maximal Velocity.

[qb0708]

GPP

-Active Warm-Up
4 laps (each way)
50 Jump Ropes (two leg and alt.)

-Mobility
Bird-Dogs x10
Quadruped x5
Hurdle Lateral Step-Over x5
Hurdle Ex/In Rotation x5
Duck Under x10

-Dynamic Stretches
Walking A, B, C x10yd
Running A, B, C x10yd

-General and Special Oxidative Capacity
Tempo Run 100yd x2
Back-Pedal 70yd x2

Notes: Rest was around 1 min between bouts allowing HR to return to <120 BM

-Reactive/Elastic Upper Body
Clap Push-Ups 2x5

-Injury Prevention/General Strength
A1: Swinging DB Ex. Rotation +20 2x10
A2: DB Shrug +95 2x10
A3: DB Empty Can +15 2x10

-Injury Prevention/General Strength
B1: TKE w/Box 2x10
B2: GHR +BW 2x10

-Reactive/Elastic Lower Body
Vertical Jumps x3
Strength Deficit Test (Squat Jump vs CMJ Jump), very little difference between these two meaning that improvements in elastic properties are more desired.

-Strength Training
C1: Neutral Grip Pull-Ups BWx4 BWx3
C2: Rope Push-Downs +40 2x15
D: Lat Pull-Down +95 2x10

-Reactive/Elastic Lower Body
Pre-Run Jumps x2

-MB/Trunk/Abdominal Circuit
Oscillatory Isometric Lateral MB Throw (each shank) +8-9 x20
Ground Hip/Spine Flex x20
Side Iso. Support w/Flex (each shank) x20
McGill Curl-Up (each hip) x10
Iso. Support w/Hip Ext. x20
Hip Ext. MB Throw x20

Notes: This workout was completely unstructured and was done arbitrarily due to the Max Strength Testing that was executed on Monday. Friday's workout will seem something similar to today's workout but with some different exercises/drills that will be utilized throughout the next training blocks as a means of introductory and familiarization.

[touseef123]

Its much better game than other...

[qb0708]

GPP

-Active Warm-Up
4 lap (each way)
Hops in Place x50
400yd Jog

-Mobility
Leg Swings (Flex/Ext) x10
Leg Swings (Ab/Ad) x10
Bird-Dogs x10
Quadruped x5
Lateral Step-Over x10
Duck-Under x10

-LE Injury Prevention
Mini Band Walk (Forward, Backward, Lateral) x10 steps
TKE w/Mini Band and Low Box x20

-Dynamic Stretches
Walking A, B, C x10yd
Walking Hip In/Ex x10yd
Dynamic A, B, C x10yd
Dynamic Hip In/Ex x10yd
Running A x10yd

-Hill Runs (rest ~3min. w/Light Accelerations, Relaxation, and Stretching exercises)
3x15yd

-Stadium 4 Step Jumps (same as above)
3x3

-Mobility
Arm Swings/Circles (all kinds) x Reps

-Barbell Bench Press
Bar x12
95x10
135 3x8

-Yates Row
135x10
185x6
205 2x6

-L DB Raise
+30 3x10

-Scaption
+10x12

-Rolling DB Extensions
+25 2x15

-Trunk
Hanging Hip Flexion x20
Ground Wipers x20
Lateral Flexion w/Barbell +50x20

-Mobility/Stretching
Hurdle Series x5
Cossack Squats x10
PNF for Hamstrings, Glutes, Hip Rotators, Hip Flexors, and Quadriceps x30 sec. (Contract Relax Method)

-Self Myo-fascial Release via Lax Ball or Foam Roller
Rhomboids, Rotators Cuff/Deltoids, Pectorals, Biceps, Erectors, Glutes, Hip Rotators, Hip Flexors, IT Band, Quadriceps

-Contrast Shower

Notes: Another GPP/Recovery/Introductory workout. Wanted to get a feel for the Stadium Jumps, Hill Runs, and some other exercises that will be used over the next month(s) training. Did a lot of Hip Mobility today to loosen up my postural muscles that have been giving me problems over the last few days post supra-maximal attempts.

Monday will begin the next Block of training.

[qb0708]

Block A: Alactic Power

Pre-Workout Activation:
-Vertical Hops 50 CT
-3 Laps
-Alt. Vertical Hops 50 CT
-3 Laps
-Calisthenics: Split Jacks, Windmills, Skiers, Good-Mornings x10
-Mobility: Standing Hip Anatomical Movements, Leg Swings (Flex/Ext Ab/Ad) x10
-Dynamic Stretches:
Walking Hip In/Ex, A, B, C x10yd
Dynamic Hip In/Ex, A, B, C x10yd
Running A x10yd
-Technical Build-Ups (conducted at <70%, smooth and with attention to detail)
Back Pedal, Side Shuffle (both ways), Sprint x20yd

Special Physical Preparedness: (~3 min. rest, w/ Light Jogging and Relaxation/Stretches)
-Specialized Development Exercise x4

Acceleration: (~3 min. rest, w/ Light Jogging and Relaxation/Stretches)
-Hill Sprints 15yd/5

Reactive/Elastic Lower Body: (~3 min. rest, w/ Light Jogging and Relaxation/Stretches)
-Stadium Stair 3 Fold Jumps x5

Mobility/Injury Prevention:
-Quadruped x10
-TKE w/ Box x30
-Band Walk (Front, Back, Lateral) x10 steps

Lower Body Strength Training:
-Barbell Back Squat 225/8 275/6 315/4 350/3x3
-GHR BW/12 BW/12 +Mini Band/12
-Reverse Hyper +Mini Band/12x3

Abdominal/Trunk Circuit: (Repeat x2, with arbitrary rest in between monitored via HR)
-Ground Hip/Spine Flexion x30
-Side Isometric Support w/Lateral Flexion x20 (each shank)
-McGill Curl-Ups x15 (each hip)
-Ground Wipers x10 (each shank)
-Isometric Support w/Hip Extension x30

PNF Stretching:
-Hamstring, Glute/Hip Rotators, Hip Flexors, Quads, Gastroc via Contract Relax Method (10 sec. hold, relax, and then repeat 3 times)

Notes: First workout of the new Preparatory Block, directed at enhancing Alactic Power, improving reactive/elastic abilities, maximal velocity, and developing muscle hypertrophy. Workout went great and its duration was spot on as I had planned it. Also, I wear a Heart Rate monitor and usually work of my HR as a indicator as to when my next bout should begin in all of the Sprints, Jumps, Drills. My strength training rest is arbitrary with the Barbell Squat >2 min. and the Auxiliary training <90 sec.

[qb0708]

-Physiological Tests
Standing HR: 30 min post-awakening 49 BPM
Finger Tap 5 sec. Test: 42
Weight: X
Subjective Muscle Soreness Rating: 4

[qb0708]

Block A: Alactic Power

Pre-Workout Activation:
-4 laps (each way)
-Mobility: Standing Hip Anatomical Movements, Leg Swings (Flex/Ext Ab/Ad) x10
-Dynamic Stretches: Walking Toe Touches, Carioca, Ankle Flips x10yd
-Injury Prevention: TKE w/ Green Band 2x20, Ankle Complex w/ Green Band x15

Special/General Oxidative Capacity: (~60-90 sec., execution of next bout was determined by HR)
-Specialized Developmental Exercises 6x50yd
-Tempo Runs 5x100yd

Mobility:
-Neck Complex x10
-Shoulder Rolls x10
-Arm Swings x10
-Arm Circles x10
-Elbow Complex x10

Injury Prevention: 4-Way Neck +45, External Rotation w/ Mini Band, DB Shrug +80, Internal Rotation w/Mini Band 2x15

Reactive/Elastic Upper Body:
-Unilateral MB Wall Throw 3x5

Upper Body Strength Training:
-Barbell Bench Press Bar/Reps 95/10 115/8 160/5x4
-Floor Press 205/1x2
-Modified Barbell Row w/Straps 135/10 190/6 205/6x3
-Lateral L DB Raise 30/10x3
-A1: Rope Triceps Push-Down 35/15x2
-A2: DB Bicep/Hammer Curl 20/15x2

Abdominal/Trunk Circuit: (Repeat x2, arbitrary rest between circuits)
-OH MB Throw x15
-Hanging Knee-to-Chest x25
-Oscillatory Isometric Lateral MB Throw (each shank) x20
-Weighted Barbell Lateral Flexion (each shank) x10
-Hip MB Throw x12

Static/PNF Stretching:
-Green Band Pectorals, Deltoids, Rotator Cuff, Lats, Biceps, etc. via Contract Relax Method (10 sec. hold, relax, and then repeat 3 times)
-Static Stretching Hip Flexors, Quadriceps, Hamstrings, Glutes x30sec

Notes: Rained like crazy during the Oxidative Capacity work so that was not exactly the best situation. Oxidative Capacity work is definitely something I need to improve upon. Strength Training portion went well with the quasi-maximal special exercise attempt via the Floor Press, along with the rest of the auxiliary training.

[Acal83]

Lookin good.

Hows spring ball going?

[qb0708]

Lookin good.

Hows spring ball going?

Thanks man.

Its actually been done for almost 2 weeks now and I've been home since last week.

[qb0708]

-Physiological Tests (6pm)
Seated HR: 44 BPM
Finger Tap 5 sec. Test: 41, 40, 40
Weight: 218 (as of yesterday afternoon at 4pm)
Subjective Muscle Soreness Rating: 2 (more of a tightness in the lower body)

Today was an off and busy day so I opted to just do these tests when I had the time.

HR is staying in a normal range and any muscle soreness has subsided to more of a stiffness/tightness in my lower body. Surprised by the decline in the finger tap test. My personal scale is broken and I won't have daily easy access to one so weight updates will have to come sporadically.

From now on workout days I will do all these tests in the morning upon waking before I begin my workouts.

[qb0708]

-Physiological Tests (9am)
Seated HR: 48 BPM
Finger Tap 5 sec. Test: 42, 41, 41
Weight: 217 (as of 3pm)
Subjective Muscle Soreness Rating: 0

[Acal83]

Thanks man.

Its actually been done for almost 2 weeks now and I've been home since last week.

Ah, once you graduate college you lose all track of time haha.

Do you live at school during the summer?

[qb0708]

Ah, once you graduate college you lose all track of time haha.

Do you live at school during the summer?

No I don't, just live at home; workout and work is pretty much all I do in the summer.

[qb0708]

Block A: Alactic Power

Pre-Workout Activation:
-Vertical Hops 100 CT
-3 Laps
-Alt. Jump Rope 100 CT
-3 Laps
-Calisthenics: Burpees, Side-Bend, Mountain Climbers, Trunk Rotation x10 (missed these)
-Mobility: Standing Hip Anatomical Movements, Leg Swings (Flex/Ext Ab/Ad) x10
-Dynamic Stretches:
Walking Messier Squats, Reverse Lunge x10 (each leg)
Walking Hip In/Ex, A, B, C x10yd
Dynamic Hip In/Ex, A, B, C x10yd
Running A 2x10yd
Wall Acceleration Drill 2x6sec.
-Technical Build-Ups (conducted at <70%, smooth and with attention to detail)
Back Pedal, Side Shuffle (both ways), Sprint x20yd

Special Physical Preparedness: (~3 min. rest, w/ Light Jogging and Relaxation/Stretches)
-Specialized Developmental Exercise (RB) x3
-Specialized Developmental Exercise (DB) x3

Acceleration: (~3 min. rest, w/ Light Jogging and Relaxation/Stretches)
-Linear Sprints 30yd/4

Reactive/Elastic Lower Body: (~3 min. rest, w/ Light Jogging and Relaxation/Stretches)
-3 Fold Broad Jumps x5

Mobility/Injury Prevention:
-Hip Hurdle Mobility x5 (2)
-Quadruped x5
-TKE w/ Box 2x15
-Mini Band Walk (Lateral) x10 steps

Lower Body Strength Training:
-Barbell Back Squat +Bar/Reps +205/8 +255/6 +300/6x3
-Barbell Lunge +95/8x3 (each)
-Barbell RDL +135/10 +185/6 +205/6 +225/6x2

Abdominal/Trunk Circuit: (Repeat x2, with arbitrary rest in between monitored via HR)
-Ground Hip/Spine Flexion x30
-Side Isometric Support w/Lateral Flexion x20 (each shank)
-McGill Curl-Ups x15 (each hip)
-Ground Wipers x10 (each shank)
-Isometric Support w/Hip Extension x30

PNF Stretching:
-Hamstring, Glute/Hip Rotators, Hip Flexors, Quads, Gastroc via Contract Relax Method (10 sec. hold, relax, and then repeat 3 times)

Notes: Today's workout took longer than expected due to some logistical problems that were unforeseen. Hopefully it will stop raining and dry up so that all drills can be conducted in a more logical fashion, thus leading to less time restraints. Regardless, Acceleration has noticeably improved already subjectively, along with an increase in 3 Fold Broad Jump Distance. Strength Training was sub-par today as the Squats and Lunges did not feel optimal, these should improve rapidly over the next few weeks as the neuromuscular coordination returns. Also, more mobility and forms of Power/Speed Drills, Field Drills, Jumps, and so forth are done on this day due to the less volume and intensity in the strength training portion.

[qb0708]

-Physiological Tests (9am)
Seated HR: 44 BPM
Finger Tap 5 sec. Test: 40, 41, 40
Weight: 218 (as of 2pm)
Subjective Muscle Soreness Rating: 4 (local soreness in the gluteal/upper hamstrings)

[qb0708]

Block A: Alactic Power

Pre-Workout Activation:
-5 laps (each way)
-Mobility: Standing Hip Anatomical Movements x5 Leg Swings (Flex/Ext Ab/Ad) x10
-Dynamic Stretches: Stationary Toe Touches, High Knee Carioca, Extended Knee Ankle Flips x10yd
-Injury Prevention: Telemarketer Squat 2x10, Ankle Rocker 2x10yd (missed AR)

Special/General Oxidative Capacity: (~60-90 sec., execution of next bout was determined by HR)
-Specialized Developmental Exercises (2 QB, 2 RB, 2 DB) 6x50yd
-Tempo Runs 6x100yd

3 laps around weight room and Static Stretching for Lower Body before moving to Strength Training portion.

Mobility x2:
-Neck Complex x10
-Shoulder Rolls x10
-Arm Swings x10
-Arm Circles x10
-Elbow Complex x10

Injury Prevention: Neck Bridge 2x20 sec, External Rotation w/ Mini Band (6-1-1) 2x8, DB Shrug +85 (4-2-1) 2x8, Internal Rotation w/Mini Band 2x10

Reactive/Elastic Upper Body:
-Clap Push-Up 3x5

Upper Body Strength Training: (Neutral or Pronated Grip Chin-Up between sets of BB Bench)
-Barbell Bench Press Bar/Reps 95/10 115/8 (Isomiometric 6-5-4-3-2-1 sec) 135/6 145/6x2
-Lat Pull-Down +90/10 +100/10 +105/10
-Push-Ups BW/30 BW/16 (in 30 sec.)
-Rolling Extensions +25/10x2
-A1: Empty Can +10/15x2
-A2: Face Pulls +45/15x2

Abdominal/Trunk Circuit: (Repeat x2, arbitrary rest between circuits)
-OH MB Throw x15
-Hanging Knee-to-Chest x25
-Oscillatory Isometric Lateral MB Throw (each shank) x20
-Weighted Dumbbell Lateral Flexion (each shank) x10
-Hip MB Throw x12

Static/PNF Stretching:
-Green Band Pectorals, Deltoids, Rotator Cuff, Lats, Biceps, etc. via Contract Relax Method (10 sec. hold, relax, and then repeat 3 times)

1 walking lap around track

Notes: Finally warmed up and stopped raining so the Oxidative work was much better quality today. Already starting to see improvements in HR recovery. Strength Training went well also, feeling strong and enjoying the AREG choosing of the overload.

[qb0708]

GPP (from Saturday)
-Basketball 4:30pm-5:45pm

[qb0708]

-Physiological Tests (1pm, ~ Hour Post-Workout)
Seated HR: 47 BPM
Finger Tap 5 sec. Test: 41, 41, 41
Weight: X
Subjective Muscle Soreness Rating: 0

[qb0708]

Block A: Alactic Power

Pre-Workout Activation:
-Vertical Hops 50 CT
-3 Laps
-Alt. Vertical Hops 50 CT
-3 Laps
-Calisthenics: Split Jacks, Windmills, Skiers, Good-Mornings x10
-Mobility: Standing Hip Anatomical Movements, Leg Swings (Flex/Ext Ab/Ad) x10
-Dynamic Stretches:
Stationary Lunges, Cossack Squats x10
Walking Hip In/Ex, A, B, C x10yd
Dynamic Hip In/Ex, A, B, C x10yd
Running A x10yd
-Technical Build-Ups (conducted at <70%, smooth and with attention to detail)
Back Pedal, Side Shuffle (both ways), Sprint x20yd (didn't perform due to Logistical reasons)

Special Physical Preparedness: (~3 min. rest, w/ Light Jogging and Relaxation/Stretches)
-Specialized Development Exercise x2

Notes: Performed indoors on a poor surface due to weather

Acceleration: (~3 min. rest, w/ Light Jogging and Relaxation/Stretches)
-Hill Sprints 15yd/5

Reactive/Elastic Lower Body: (~3 min. rest, w/ Light Jogging and Relaxation/Stretches)
-Stadium Stair 3 Fold Jumps x5

Mobility/Injury Prevention:
-Quadruped x10
-TKE w/ Box x30
-Band Walk (Front, Back, Lateral) x10 steps

Lower Body Strength Training:
-Barbell Back Squat 225/8 275/6 350/4 375/3x3
-GHR BW/12 +Mini Band/12 +Choked Mini Band/12
-Reverse Hyper +Mini Band/12x3

Abdominal/Trunk Circuit: (Repeat x2, with arbitrary rest in between monitored via HR)
-Ground Hip/Spine Flexion x35
-Side Isometric Support w/Lateral Flexion x25 (each shank)
-McGill Curl-Ups x17 (each hip)
-Ground Wipers x15 (each shank)
-Isometric Support w/Hip Extension x35

PNF Stretching:
-Hamstring, Glute/Hip Rotators, Hip Flexors, Quads, Gastroc via Contract Relax Method (10 sec. hold, relax, and then repeat 3 times)

Notes: Rained steadily throughout the morning, so this delayed the beginning of the workout by about an hour. Did not perform the SPP Agility Drills outdoors or at the previously programmed volume due to the slickness of the ground that would have reduced the quality of the drills. However, the Sprints and Jumps did not suffer as much as I had anticipated, and I was pleased with their quality of execution. Next week the volume of the Sprints and Jumps will decrease and then a sharp increase will follow with another decrease before moving into the Alactic Capacity block. Strength Primary/Auxiliary Training will continue to increase subjective and objectively with gradual overload with wave like manipulations in volume and intensity.

[qb0708]

-Recovery/Regeneration (11pm, ~10hr post-workout)
Self-Massage for Upper Legs and Buttocks

-Physiological Tests (10 am)
Seated HR: 46 BPM
Finger Tap 5 sec. Test: 41, 40, 41
Weight: X
Subjective Muscle Soreness Rating: 0

[BenT]

Training looks good, love how meticulous you are with your training...

sub'd.

[qb0708]

Training looks good, love how meticulous you are with your training...

sub'd.

Thanks man, I appreciate you following my log.

I study Exercise Science/Physiology and Biology, along with being semi-OCD, so you can see why I am so meticulous lol

[qb0708]

Block A: Alactic Power

Pre-Workout Activation: (all done barefoot)
-4 laps (each way)
-Mobility: Standing Hip Anatomical Movements, Leg Swings (Flex/Ext Ab/Ad) x10
-Dynamic Stretches: Walking Toe Touches, Carioca, Ankle Flips x10yd
-Injury Prevention: TKE w/ Green Band 2x15, Ankle Complex w/ Green Band x15

Special/General Oxidative Capacity: (~60-90 sec., execution of next bout was determined by HR)
-Specialized Developmental Exercises 8x50yd (6 DB, 2 RB)
1 walking lap break between series ~5 min.
-Tempo Runs 6x100yd

3 walking laps around weight room
Static Stretching for Hamstrings, Glutes, Quads

Mobility:
-Neck Complex x10
-Shoulder Rolls x10
-Arm Swings x10
-Arm Circles x10
-Elbow Complex x10

Injury Prevention: 4-Way Neck +50, External Rotation w/ Mini Band, DB Shrug +90, Internal Rotation w/Mini Band 2x15

Reactive/Elastic Upper Body:
-Unilateral MB Wall Throw 3x5

Upper Body Strength Training:
-Barbell Bench Press Bar/Reps 95/10 115/8 175/5x4
-DB Floor Press +65/12 (PR) +80/7 (PR)
-Modified Barbell Row +135/10 +185/6 +205/6 +225/6x2
-Lateral L DB Raise +30/12x3
-A1: Rope Triceps Push-Down +35/15 +45/15
-A2: DB Bicep Curl +25/15x2

Abdominal/Trunk Circuit: (Repeat x2, arbitrary rest between circuits)
-OH MB Throw x20
-Hanging Knee-to-Chest x27
-Oscillatory Isometric Lateral MB Throw (each shank) x25
-Weighted Dumbbell Lateral Flexion (each shank) x12
-Hip MB Throw x15

Static/PNF Stretching:
-Green Band Pectorals, Deltoids, Rotator Cuff, Lats, Biceps, etc. via Contract Relax Method (10 sec. hold, relax, and then repeat 3 times)

Notes: Oxidative Capacity was again not of high quality due to the poor conditions that the persistent rain has presented. Still starting to see improvements in my recovery ability between bouts, along with ease of movement and acquisition of skills specific to the biodynamics of defensive back. Strength Training portion was of high quality and is showing noticeable improvements.

[qb0708]

-Physiological Tests (9:30 am)
Seated HR: 46 BPM
Finger Tap 5 sec. Test: 39, 39, 41
Weight: 217 lbs
Subjective Muscle Soreness Rating: 0

Notes: The low scores in the finger tap test are most likely due to, honestly, the stress from the vibrations and constant grip used while mowing the lawn and weed wacking. I would hypothesize that if I had access to a hand grip dynamometer my grip strength would be significantly weaker than in days past. This test can be a marker of CNS readiness, same with the resting HR, both are in reasonable #'s but I may back off in the strength training portion today.