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  1. #31
    Registered User Redjb's Avatar
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    Schedule Change---->WS4SB III

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

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

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

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

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

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

    FRIDAY----> Dynamic Effort Lower

    SATURDAY----> Conditioning Tests

    SUNDAY----> Repetition Upper
    "It is not the critic who counts; not the man who points out how the strong man struggles, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming." -Theodore Roosevelt
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  2. #32
    Registered User Redjb's Avatar
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    Week #1----->Max-Effort Lower

    General Warm-Up

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

    Ground Based Mobility

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

    Ladder Work

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

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

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

    A. BB Squat

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

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

    B. BB Step Up

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

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

    C. GHR

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

    Notes: Feels great to do these again.

    D. Russian Twists

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

    Notes:Full twists.

    E. Captain's Chair

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

    Notes:Will add weight next week.

    F. Plank Cycle

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

    Notes: 60 second holds

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

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

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

    Post-Workout Weight: 196 lb.

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

    Joe D's Agile 8 + Various Foam Rolling
    Last edited by Redjb; 06-28-2010 at 07:11 PM.
    "It is not the critic who counts; not the man who points out how the strong man struggles, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming." -Theodore Roosevelt
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  3. #33
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    Week #1 Day #2---->Max-Effort Upper (A.M.)

    WARM-UP

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

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

    MOBILITY WORK

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

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

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

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

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

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

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

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

    A. BB Bench

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

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

    B. Incline DB Bench

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

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

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

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

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

    D. BB Shrugs

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

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

    E. DB Hammer Curls

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

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

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

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

    Post-Workout Weight: 195 lb.
    "It is not the critic who counts; not the man who points out how the strong man struggles, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming." -Theodore Roosevelt
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  4. #34
    Registered User Redjb's Avatar
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    6/29/10---->p.m.

    ACCELERATION

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

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

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

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

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

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

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

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

    A. Body-Weight Ab Circuit

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

    B. Dragon Flags

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

    C. Stability Ball Crunches

    3 Sets of MAX Reps

    Dragon Flags
    "It is not the critic who counts; not the man who points out how the strong man struggles, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming." -Theodore Roosevelt
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  5. #35
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    good job on the bench mate..

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

    and good luck with ws4sb. it's a good programme. i've also just switched from madcow's to incorporating ws4sb-style upper/lower split - for me it's cos i don't think i can handle the squatting on top of my preseason rugby trainings though.
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  6. #36
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    Originally Posted by BenT View Post
    good job on the bench mate..

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

    and good luck with ws4sb. it's a good programme. i've also just switched from madcow's to incorporating ws4sb-style upper/lower split - for me it's cos i don't think i can handle the squatting on top of my preseason rugby trainings though.
    Thanks man. I feel the same way about my bench--gains always come so much slower than in my other lifts.

    New program sounds interesting. Were you happy with Madcow's?
    "It is not the critic who counts; not the man who points out how the strong man struggles, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming." -Theodore Roosevelt
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  7. #37
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    Week #1 Day #3----> Agility & DE Lower

    A.M.

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

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


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

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

    Duration: ~35 Minutes

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

    Dynamic-Effort Lower

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

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

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

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

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

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

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

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

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

    Notes: nothing here...

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

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

    Duration
    ----> 1hr

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

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

    Foam Roller
    ----> Calves
    ----> Hamstrings/Glutes
    ----> Abductors
    ----> Thoracic Spine
    "It is not the critic who counts; not the man who points out how the strong man struggles, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming." -Theodore Roosevelt
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  8. #38
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    Originally Posted by Redjb View Post
    Thanks man. I feel the same way about my bench--gains always come so much slower than in my other lifts.

    New program sounds interesting. Were you happy with Madcow's?
    yeah definitely. made lots of progress on madcow's, very pleased with it.

    my plan now is to play by ear - will either perform full body workouts (similar to madcow) or upper/lower split depending on how sore/fresh i feel.
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  9. #39
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    7/4/10---->Rep Upper

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

    One of if not the worst workout(s) of all time, for me, personally.
    "It is not the critic who counts; not the man who points out how the strong man struggles, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming." -Theodore Roosevelt
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  10. #40
    Registered User Redjb's Avatar
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    7/5/10---->Agility & ME Lower

    A.M.

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

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

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

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

    P.M.

    ME Lower

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

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

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

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

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

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

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

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

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

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

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

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

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



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

    Duration: 1hr 30 min

    Post-Workout: 48g ON Whey

    Post-Workout Weight: 195 lb.
    Last edited by Redjb; 07-05-2010 at 09:52 PM.
    "It is not the critic who counts; not the man who points out how the strong man struggles, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming." -Theodore Roosevelt
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    Week #2 Day #2---->ME Upper

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

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

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

    ME Upper

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

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

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

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

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

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

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

    Notes: Will switch to Hex Bar Shrugs.

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

    Notes: Nothing here...

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

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

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

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

    P.M.

    BW Core Complex

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

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

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

    Duration
    ----> 30 min.

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



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

    Acceleration/Footwork/Mobility
    Last edited by Redjb; 07-08-2010 at 01:13 PM.
    "It is not the critic who counts; not the man who points out how the strong man struggles, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming." -Theodore Roosevelt
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    Week #2 Day #3----> 7/9/10

    DE Lower

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

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

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

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

    -----------------------------------
    Duration
    ----> 45 Min.
    "It is not the critic who counts; not the man who points out how the strong man struggles, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming." -Theodore Roosevelt
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    Week #2 Day #4---->7/11/10

    Rep Upper

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

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

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

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

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

    Notes: Nothing here...

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

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

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

    General Notes
    ----> Got to the gym at 735 thinking it closed at 10, when closing time was actually 8 o'clock. Left myself with not near enough time to have a good workout, and the above log should reflect that. Again, not really worried with the poor numbers today, but I gotta be smarter (programming-wise) in the future...
    "It is not the critic who counts; not the man who points out how the strong man struggles, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming." -Theodore Roosevelt
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    7/12/10---->Week #3 Day#1

    A.M.

    AGILITY

    A. Pro Agility
    ----> X 8

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

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

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

    ME Lower

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

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

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

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

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

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

    Notes: Nothing here...

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

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

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

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

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

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


    Post-Workout
    "It is not the critic who counts; not the man who points out how the strong man struggles, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming." -Theodore Roosevelt
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    Schedule Change (Again) as of 7/15/10

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

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

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

    SCHEDULE

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

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

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

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

    Additionally, I've learned that you're supposed to subtract about 10 lb. from your 1rm for these calculations. I input my max as 225 lb. for the percentages (~10 lb. short of my max)...
    Last edited by Redjb; 07-16-2010 at 09:48 PM.
    "It is not the critic who counts; not the man who points out how the strong man struggles, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming." -Theodore Roosevelt
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    7/13/10---->Week#1 Day#1

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

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

    C. E-Z Bar Curl
    ----> 70 lb. X 10
    ----> 70 lb. X 8
    ----> 70 lb. X 6
    ----> 80 lb. X 8
    --------------------------------------
    Notes: First day of Smolov Jr. No issues here. Wanted to completely cut out any chest/tri/shoulder work, but felt that I should have at least some back work.
    "It is not the critic who counts; not the man who points out how the strong man struggles, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming." -Theodore Roosevelt
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    7/15/10---->Week #1 Day #2

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

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

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

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

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

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

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

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

    CORE

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

    B. Wiggles <<SS>> Sprinter Sit-Ups <<SS>> Air Bike
    ----> 60 <<SS>> 20 <<SS>> 80 X 5 Cycles
    "It is not the critic who counts; not the man who points out how the strong man struggles, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming." -Theodore Roosevelt
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    7/17/10--week1 day3

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

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

    notes:very easy. 1:30 rest between sets

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

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

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

    duration: 65 minutes
    post workout weight: 195 lb
    Last edited by Redjb; 07-17-2010 at 03:26 PM.
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  19. #49
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    good luck with the bench routine!
    531 for Wrestling: http://forum.bodybuilding.com/showthread.php?t=150559883

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    Currently reading: "I am Legend"
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    thanks man. All's going to plan so far, but the real test should be week 3. If I can get through all 12 sessions without missing any reps, I'll be in good shape.
    "It is not the critic who counts; not the man who points out how the strong man struggles, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming." -Theodore Roosevelt
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    7/18/10--Week #1 Day #4

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

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

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

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

    Notes: Dead Hang; full ROM.

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

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

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

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

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

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

    Post-Workout
    ---->48g Whey Protein + 50g Carb (via 1 cup Oats)
    "It is not the critic who counts; not the man who points out how the strong man struggles, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming." -Theodore Roosevelt
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    7/19/10---->Agility

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

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

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

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

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

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

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

    ------------------------------------------
    Duration
    ---->40 Minutes
    "It is not the critic who counts; not the man who points out how the strong man struggles, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming." -Theodore Roosevelt
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    7/20/10---->Week #2 Day #1

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

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

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

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

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

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

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

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

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

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

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

    Notes: Strong focus on explosion during the concentric phase.

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

    Notes: Nothing here.

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

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

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

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

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

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

    Post-Workout Weight
    ----> 195 lb.
    Last edited by Redjb; 07-20-2010 at 03:09 PM.
    "It is not the critic who counts; not the man who points out how the strong man struggles, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming." -Theodore Roosevelt
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    7/22/10---->Week #2 Day #2

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

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

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

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

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

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

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

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

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

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

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

    Notes: Slow concentric/eccentric movement.

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

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

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

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

    Post-Workout Weight
    ----> 196 lb.
    Last edited by Redjb; 07-22-2010 at 01:23 PM.
    "It is not the critic who counts; not the man who points out how the strong man struggles, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming." -Theodore Roosevelt
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    7/23/10---->Acceleration & ME Lower

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

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

    ACCELERATION

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

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

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

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

    E. Loaded Shuffles
    ----> X 4

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

    F. Shuffles
    ----> X 4

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

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



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

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

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

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

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

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

    Notes:Nothing here.

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

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

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

    Post-Workout
    ----> 48g ON Whey Protein
    "It is not the critic who counts; not the man who points out how the strong man struggles, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming." -Theodore Roosevelt
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    7/24/10---->Week #2 Day#3

    PREWORKOUT

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

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

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

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

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

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

    Duration
    ---->30 Minutes

    Post-Workout
    ---->48g ON Whey Protein
    "It is not the critic who counts; not the man who points out how the strong man struggles, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming." -Theodore Roosevelt
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    7/25/10---->Week #2 Day #4

    A.M.

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

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

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

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

    SMOLOV JR.----> WORKOUT #8

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

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

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

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

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

    Notes: Narrower grip than usual. Nothing too difficult.

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

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

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

    Duration
    ----> 90 Minutes

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

    Post-Workout Weight
    ----> 195 lb.
    "It is not the critic who counts; not the man who points out how the strong man struggles, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming." -Theodore Roosevelt
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    7/26/10---->Acceleration

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

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

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

    ACCELERATION

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


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

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

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

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


    General Notes
    ----> 20 lb. weighted vest (~10% BW) used for all loaded sprints. Arbitrary rest utilized between repetitions. All summer I've been focusing acceleration work in the 10-20 yard range, so today I switched things up a bit and went with 15-25 yd. All things considered, a solid workout.
    "It is not the critic who counts; not the man who points out how the strong man struggles, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming." -Theodore Roosevelt
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    7/27/10---->DE Lower & Week #3 Day#1

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

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

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

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

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

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

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

    Notes: These were pretty Shi**y. D

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

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

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

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

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

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

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

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

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

    [b]Duration[/]
    ----> 90 Minutes

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

    Post-Workout
    ----> 48g Whey Protein + 50g Carb (Via Quaker Oats)
    Last edited by Redjb; 07-27-2010 at 01:04 PM.
    "It is not the critic who counts; not the man who points out how the strong man struggles, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming." -Theodore Roosevelt
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    7/28/10---->Acceleration/Linear Speed & Core

    Core

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

    Notes: 60 second rest between sets.

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

    Notes: 60 second rest between sets.

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

    Notes: 60 sec. rest between sets.

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

    Workout Details

    Duration
    ----> 30 Minutes

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

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

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

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

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

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

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

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

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

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

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

    F. 30 Yd. Sprints
    ----> X 3
    "It is not the critic who counts; not the man who points out how the strong man struggles, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming." -Theodore Roosevelt
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