Football Training Log (Get BIG Or Die Tryin')

[kingmode]

Sunday
Max Effort Lower Body

A. Deadlift
Bar x12
60kg x10
80kg x5
100kg x5
120kg x5
130kg x5
135kg x5 (hands were so sweaty.. had to regrip twice)
140kg x5 (regripped twice)
145kg x5 (regripped 3 times)

B. Barbell Step Ups
50kg x12 (each leg)
50kg x12 (each leg)
50kg x12 (each leg)

C. 45° Hyperextensions
holding 40kg DB x12
holding 40kg DB x12
holding 40kg DB x12
(held last rep for 10sec.)

D. Abs circuit
Sprinter Sit Ups 20, V-Ups 20, Leg Raises 20, Crunches 20
Sprinter Sit Ups 20, V-Ups 20, Leg Raises 16, Crunches 20
Sprinter Sit Ups 20, V-Ups 20, Leg Raises 13, Crunches 20

[kingmode]

Ok. I think I will run WSFSB 3 for another 9 weeks to get as strong as possible and then switch to a program that's a little more hypertrophy oriented to pack on some mass.

[Heimdalll]

Ok. I think I will run WSFSB 3 for another 9 weeks to get as strong as possible and then switch to a program that's a little more hypertrophy oriented to pack on some mass.

Looks like you are working your ass of good luck with your goals!

[kingmode]

Looks like you are working your ass of good luck with your goals!

hey, thanks!

[kingmode]

Wednesday
AM Speed Workout

Florida Gators Agility/Footwork Routine:
(All drills done for 15sec. with 30 sec. recovery)
- Both Feet
- Side/Side (2 Feet)
- Side/Side (1 Foot)
- Ali Shuffle (Both feet alternating up/back)
- Front/Back (2 Feet)
- Front/Back (1 Foot)

Florida Gators Jump Rope Foot Speed/Endurance Routine:
- 5min. continuous jumping
- 14 x 30sec. sprints with 30sec. rest
- 16 x 10 sec. sprints with 10sec. rest

PM Max Effort Upper Body

A. Incline Bench Press
Bar x12
40kg x10
50kg x5
55kg x5
60kg x3
65kg x3
70kg x3
75kg x2 1/2
(Damn, I haven't failed at max effort lift in a long time...)

B. Incline DB Bench (palms in)
18kg DB's x20
18kg DB's x15

C. BB Rows---SS---Seated DB Power Cleans
75kg x10--------11kg DB's x10
75kg x8---------11kg DB's x8 or 6
75kg x8---------11kg DB's x5
75kg x7 1/2-----11kg DB's x5

D. Behind The Back Smith Machine Shrugs
45kg on each side x8
45kg on each side x10
45kg on each side x8
45kg on each side x9

E. Seated Incline DB Curls
14kg DB's x13
14kg DB's x10
14kg DB's x6 1/2
14kg DB's x6 1/2
(this lift went down... I don't know why)

[kingmode]

Thursday
Dynamic Effort Lower Body

A. Hang Snatch
Warm Up: Bar x12
50kg x3
50kg x3
50kg x3
50kg x3
50kg x3
50kg x3

B. Bulgarian Split Squats
28kg DB's x10 (each leg)
28kg DB's x8 (each leg)
28kg DB's x8 (each leg)

C. Romanian Dead Lift
95kg x12
95kg x10
95kg x10
(alternate grip on all sets because hands were too sweaty)

D. DB Side Bends
26kg DB x15 (each side)
26kg DB x15 (each side)
26kg DB x15 (each side)
26kg DB x15 (each side)

E. Calf Raises
38kg DB's x21
38kg DB's x21
38kg DB's x16

I felt weak today but all lifts improved so... it was a good day.

[kingmode]

Saturday
AM Repetition Upper Body

A. Regular Push Ups
Warm up: 10 Wide Push Ups, 10 Close Push Ups, 10 Regular Push Ups
46, 26, 13

B. Pull Ups--SS--Rear Delt Flyes
14-----------13kg DB's x12
10-----------13kg DB's x12
8 1/2--------13kg DB's x12
7------------13kg DB's x12

C. L-Lateral Raises
10kg DB's x12
10kg DB's x9
10kg DB's x8
10kg DB's x6 or 8

D. Behind The Back Smith Machine Shrugs--SS--Dumbell Tricep Extension
37,5kg on each side x10--------21kg DB x13
37,5kg on each side x10--------21kg DB x11
37,5kg on each side x10--------21kg DB x11
(held every rep of shrugs for 1sec. and held last rep of shrugs for 10 sec.)

E. Plate Pinch Grippers
two 10kg Plates for max time
two 10kg Plates for max time
two 10kg Plates for max time

(Some lifts went up, some went down a little...)

PM Power Workout

Florida Gators Agility/Footwork Routine:
(All drills done for 15sec. with 30 sec. recovery)
- Both Feet
- Side/Side (2 Feet)
- Side/Side (1 Foot)
- Ali Shuffle (Both feet alternating up/back)
- Front/Back (2 Feet)
- Front/Back (1 Foot)

Box Jumps 7x3 (increased height after each set)

Broad Jumps 7x1

[kingmode]

Sunday
PM Skill Workout
- 90min. Pass Coverage 1on1's in full pads

PM Max Effort Lower Body
A. Box Squat
Bar x12
60kg x10
90kg x5
100kg x5
110kg x3
120kg x3
130kg x3
135kg x3

B. Barbell Step Ups
55kg x12 (each leg)
55kg x12 (each leg)
55kg x12 (each leg)

C. 45° Hyperextensions
holding 42,5kg DB x12
holding 42,5kg DB x12
holding 42,5kg DB x12
(held last rep for 10sec.)

D. Abs circuit
Sprinter Sit Ups 20, V-Ups 20, Leg Raises 20, Crunches 20
Sprinter Sit Ups 20, V-Ups 20, Leg Raises 20, Crunches 20
Sprinter Sit Ups 20, V-Ups 20, Leg Raises 17, Crunches 20

[kingmode]

Wednesday
AM Speed Workout

5-Minute Speed Rope Workout
Warm-up: 2-3 minutes of skipping and dynamic calf stretches
Main Set: Jump as fast and efficiently as possible with 10-15 seconds rest between exercises.
• A-Run: 25 each leg
• Bounce Jump: 25
• A-Run: 25 each leg
• Double Unders: 25
• A-Run: 25 each leg
• Forward-Straddle: 25
• A-Run: 25 each leg
• Scissors: 25
• A-Run: 25 each leg
• Skier's Jump: 25
• A-Run: 25 each leg

PM Max Effort Upper Body

A. Incline Bench Press
Bar x12
40kg x10
45kg x5
50kg x5
55kg x5
60kg x5
65kg x5
70kg x5
75kg x3 1/2
(Second time I failed at a Max Effort lift... damn!)

B. DB Floor Press (palms in)
19kg DB's x20
19kg DB's x20

C. DB Rows------------SS----------Rear Delt Flyes
40kg DB's x12 (each arm)--------14kg DB's x12
40kg DB's x10 (each arm)--------14kg DB's x10
40kg DB's x8 (each arm)--------14kg DB's x10
40kg DB's x8 (each arm)--------14kg DB's x8

D. DB Shrugs
45kg DB's x10
45kg DB's x10
45kg DB's x10
45kg DB's x10

E. Hammer Curls
16kg DB's x10 1/2
16kg DB's x7 1/2
16kg DB's x7
16kg DB's x6

[kingmode]

Sunday
10 PM Dynamic Effort Lower Body
Came home very late from college but felt so psyched for this workout.

A. Hang Clean
Warm Up: 30kg x12
70kg x3
70kg x3
70kg x3
70kg x3
70kg x3
70kg x3
(technique on last three sets kinda sucked because I pulled too much with my arms. I really need to work on that.)

B. DB Reverse Lunges
24kg DB's x12 (each leg)
24kg DB's x12 (each leg)
24kg DB's x12 (each leg)

C. Good Mornings
65kg x12
65kg x12
65kg x12

D. Hanging Leg Raises
15, 15, 15 10

E. Calf Raises
42,5kg DB's x15
42,5kg DB's x11 (DB's started to slip out of my hands)
42,5kg DB's x16

[kingmode]

Saturday
AM Speed Workout

- 6 hill sprint variations (6 reps each)

PM Repetition Upper Body

A. Clap Push Ups
15, 13, 11, 10

B. Straight Arm Pulldowns--SS--Face Pulls
60kg x10-------------------65kg x10
60kg x10-------------------65kg x10
60kg x10-------------------65kg x10
60kg x10-------------------65kg x10

C. Cable Lateral Raises
10kg x12 (each arm)
10kg x12 (each arm)
10kg x12 (each arm)
10kg x12 (each arm)

D. DB Shrugs---SS---One Arm DB Tricep Extension
42,5kg DB's x10-----10kg DB x13 (each arm)
42,5kg DB's x10-----10kg DB x12 (each arm)
42,5kg DB's x10-----10kg DB x12 (each arm)
(held every rep of Shrugs for 1sec. and every last rep for 10sec.)

E. Plate Pinch Gripping
two 5kg plates in each hand for max time
two 5kg plates in each hand for max time
two 5kg plates in each hand for max time

[kingmode]

Sunday
PM Agility Fun Stuff

- 60min. of shooting hoops

PM Max Effort Lower Body
A. Box Squat
Bar x12
90kg x10
100kg x5
110kg x5
120kg x3
125kg x3
130kg x3
135kg x3
140kg x3

B. Walking Lunges
24kg DB's x11 (each leg)
24kg DB's x11 (each leg)
24kg DB's x11 (each leg)

C. Romanian Dead Lift
95kg x10 (overhand grip)
95kg x10 (after the 7th rep I had to switch to alternate grip because my hands were too sweaty)
95kg x10 (alternate grip)

D. Abs circuit
Sprinter Sit Ups 20, V-Ups 20, Toe Touches 20, Heel Touches 20 (each side)
Sprinter Sit Ups 20, V-Ups 20, Toe Touches 20, Heel Touches 20 (each side)
Sprinter Sit Ups 20, V-Ups 20, Toe Touches 20, Heel Touches 20 (each side)

[kingmode]

Wednesday
AM Speed and Power Workout

5-Minute Speed Rope Workout
Warm-up: 2-3 minutes of skipping and dynamic calf stretches
Main Set: Jump as fast and efficiently as possible with 10-15 seconds rest between exercises.
• A-Run: 25 each leg
• Bounce Jump: 25
• A-Run: 25 each leg
• Double Unders: 25
• A-Run: 25 each leg
• Forward-Straddle: 25
• A-Run: 25 each leg
• Scissors: 25
• A-Run: 25 each leg
• Skier's Jump: 25
• A-Run: 25 each leg

Box Jumps 6x3 (increased height after each set)

Broad Jumps 6x1

PM Max Effort Upper Body

A. Incline Bench Press
Bar x12
40kg x10
45kg x5
50kg x5
55kg x5
60kg x5
65kg x5
70kg x5
75kg x2 1/2
(Strength decreased plus I failed for the 3rd time at this lift... next week is a deload week for sure!)

B. DB Floor Press (palms in)
21kg DB's x18
21kg DB's x18

C. DB Rows------------SS----------Rear Delt Flyes
40kg DB's x10 (each arm)--------14kg DB's x10
40kg DB's x10 (each arm)--------14kg DB's x10
40kg DB's x10 (each arm)--------14kg DB's x10
40kg DB's x8 (each arm)--------14kg DB's x8

D. DB Shrugs
45kg DB's x12
45kg DB's x12
45kg DB's x12
45kg DB's x12

E. Hammer Curls
16kg DB's x8
16kg DB's x8
16kg DB's x8
16kg DB's x8

[kingmode]

Thursday
PM Dynamic Effort Lower Body

A. Hang Clean
Warm Up: 30kg x12
70kg x3
70kg x3
70kg x3
70kg x3
70kg x3
70kg x3
(technique sucked big time today)

B. DB Reverse Lunges
26kg DB's x10 (each leg)
26kg DB's x10 (each leg)
26kg DB's x10 (each leg)

C. Good Mornings
70kg x10
70kg x10
70kg x10

D. Hanging Leg Raises
15, 15, 15 11

E. Calf Raises
40kg DB's x23
40kg DB's x23
40kg DB's x23

[kingmode]

Saturday
PM Repetition Upper Body

A. Clap Push Ups
Warm up: 10 Wide Push Ups, 10 Close Push Ups, 10 Regular Push Ups
12, 12, 12, 12

B. Straight Arm Pulldowns--SS--Face Pulls
60kg x11-------------------65kg x11
60kg x11-------------------65kg x11
60kg x11-------------------65kg x11
60kg x11-------------------65kg x11

C. Cable Lateral Raises
10kg x12 (each arm)
10kg x12 (each arm)
10kg x12 (each arm)
10kg x12 (each arm)

D. DB Shrugs---SS---One Arm DB Tricep Extension
45kg DB's x8-----10kg DB x15 (each arm)
45kg DB's x8-----10kg DB x13 (each arm)
45kg DB's x8-----10kg DB x13 (each arm)
(held every rep of Shrugs for 1sec. and every last rep for 10sec.)

E. Plate Pinch Gripping
two 5kg plates in each hand for max time
two 5kg plates in each hand for max time
two 5kg plates in each hand for max time

No Speed Workout today because I had to care for my old and sick dog.

[kingmode]

Sunday
AM Speed Workout

5-Minute Speed Rope Workout
Warm-up: 2-3 minutes of skipping and dynamic calf stretches
Main Set: Jump as fast and efficiently as possible with 10-15 seconds rest between exercises.
• A-Run: 25 each leg
• Bounce Jump: 25
• A-Run: 25 each leg
• Double Unders: 25
• A-Run: 25 each leg
• Forward-Straddle: 25
• A-Run: 25 each leg
• Scissors: 25
• A-Run: 25 each leg
• Skier's Jump: 25
• A-Run: 25 each leg

PM Max Effort Lower Body

A. Box Squat
Bar x12
90kg x10
100kg x5
110kg x5
120kg x5
125kg x5
130kg x5
135kg x5
140kg x5 this is my pre-injury PR...

I think I gained most if not all my strength back but my rest periods were longer than before my calf injury...

B. Walking Lunges
24kg DB's x12 (each leg)
24kg DB's x12 (each leg)
24kg DB's x12 (each leg)
(This was hell.. I hate unilateral exercises but they make you mentally tough!)

C. Romanian Dead Lift
95kg x10 (overhand grip)
95kg x10 (overhand grip)
95kg x10 (overhand grip; after 8th rep alternate grip)

D. Abs circuit
Sprinter Sit Ups 20, V-Ups 20, Toe Touches 20, Heel Touches 20 (each side)
Sprinter Sit Ups 20, V-Ups 20, Toe Touches 20, Heel Touches 20 (each side)

[kingmode]

Wednesday
Deload Upper Body

A. DB Floor Press (palms in)
10kg DB's x15
10kg DB's x15

B. DB Rows------------SS----------Rear Delt Flyes
14kg DB x10 (each arm)---------6kg DB's x8
14kg DB x8 (each arm)---------6kg DB's x8
14kg DB x10 (each arm)---------6kg DB's x8

C. DB Shrugs
21kg DB's x10
21kg DB's x10
21kg DB's x10

D. Hammer Curls
8kg DB's x8
8kg DB's x8
8kg DB's x8

[kingmode]

Thursday
Deload Lower Body

A. Reverse Lunges
Bodyweight x6 (each leg)
Bodyweight x6 (each leg)
Bodyweight x6 (each leg)

B. Good Mornings
Bodyweight x10
Bodyweight x10
Bodyweight x10

C. Calf Raises
Bodyweight x12
Bodyweight x12
Bodyweight x12

Very very light deload workout today because I felt like my legs need more rest than any other muscle group.

[kingmode]

Saturday
Deload Upper Body

A. Straight Arm Pulldowns--SS--Face Pulls
20kg x10-------------------20kg x10
20kg x10-------------------20kg x10
20kg x10-------------------20kg x10

B. One Arm DB Lateral Raises
5kg x8 (each arm)
5kg x8 (each arm)
5kg x8 (each arm)
5kg x8 (each arm)

C. DB Shrugs---SS---One Arm DB Tricep Extension
21kg DB's x8---------5kg DB x15 (each arm)
21kg DB's x10--------5kg DB x15 (each arm)
21kg DB's x10--------5kg DB x15 (each arm)

Sunday
Deload Lower Body

A. Walking Lunges
Bodyweight x12 (each leg)
Bodyweight x6 (each leg)
Bodyweight x6 (each leg)

B. Bodyweight Romanian Dead Lifts
x10 (each leg)
x10 (each leg)
x10 (each leg)

C. Abs circuit
Sprinter Sit Ups 6, V-Ups 10, Toe Touches 10, Heel Touches 10 (each side)
Sprinter Sit Ups 6, V-Ups 10, Toe Touches 10, Heel Touches 10 (each side)
Sprinter Sit Ups 6, V-Ups 10, Toe Touches 10, Heel Touches 10 (each side)

[kingmode]

Wednesday
AM Speed and Power Workout

5-Minute Speed Rope Workout
Warm-up: 2-3 minutes of skipping and dynamic calf stretches
Main Set: Jump as fast and efficiently as possible with 10-15 seconds rest between exercises.
• A-Run: 25 each leg
• Bounce Jump: 25
• A-Run: 25 each leg
• Double Unders: 25 (almost threw up while doing these because I ate way too much before this workout..had to rest 2min. before I could continue!)
• A-Run: 25 each leg
• Forward-Straddle: 25
• A-Run: 25 each leg
• Scissors: 25
• A-Run: 25 each leg
• Skier's Jump: 25
• A-Run: 25 each leg

Box Jumps 7x3 (increased height after each set)

Broad Jumps 7x1

PM Max Effort Upper Body

A. Close-Grip Incline Bench Press
Bar x12
40kg x10
45kg x5
50kg x5
55kg x3
60kg x3
65kg x3
70kg x3

B. Flat DB Bench
23kg DB's x17
23kg DB's x17

C. Chest Supported Rows---SS---Seated DB Power Cleans
23kg DB's x12---------------10kg DB's x8
23kg DB's x12---------------10kg DB's x8
23kg DB's x12---------------10kg DB's x8

D. BB Shrugs
95kg x15
95kg x15 (hands were sweaty.. regripped once)
95kg x15
95kg x15 (hands were sweaty.. regripped once)

E. DB Curls
14kg DB's x11
14kg DB's x11
14kg DB's x11

[kingmode]

Thursday
Dynamic Effort Lower Body

A. Hang Snatch
Warm up: 30kg x12
50kg x3
50kg x3
50kg x3
50kg x3
50kg x3
50kg x3

B. Bulgarian Split Squats
28kg DB's x10 (each leg)
28kg DB's x10 (each leg)
28kg DB's x10 (each leg)

C. 45° Hyperextensions
holding 45kg DB x12
holding 45kg DB x12
holding 45kg DB x12
(held last rep of set 1 and 2 for 10sec.)

D. DB Side Bends
28kg DB x13 (each side)
28kg DB x13 (each side)
28kg DB x13 (each side)
28kg DB x13 (each side)

[kingmode]

Saturday
AM Speed Workout

- 5 hill sprint variations (6 reps each)

PM Repetition Upper Body

A. Elbow Push Ups
Warm up: 10 Wide Push Ups, 10 Close Push Ups, 10 Regular Push Ups
13, 13, 13, 13

B. Wide Grip Pull Ups--SS--Rear Delt Flyes
8----------14kg DB's x9
8----------14kg DB's x9
8----------14kg DB's x9
8----------14kg DB's x9

C.DB Military Press
18kg DB's x10
18kg DB's x10
18kg DB's x7 1/2 (Damn, I tried not to go to failure!)
18kg DB's x6

D. BB Shrugs---SS---DB Triceps Extension
95kg x10-----------21kg DB x13
95kg x10-----------21kg DB x13
95kg x10-----------21kg DB x11

E. Weighted Sit Ups (Joe D. says no grip work if you deadlift the next day!)
holding 20kg plate x20
holding 20kg plate x20
holding 20kg plate x20
holding 20kg plate x20

[kingmode]

Sunday
Max Effort Lower Body
Super sore from Dynamic Effort day and hill sprints but I stretched a lot before this workout and killed it!

A. Deadlift
Bar x12
65kg x10
90kg x5
100kg x5
110kg x3
120kg x3
130kg x3
140kg x3
150kg x3 pre-injury PR!
Now all my strength has returned! It took 22 weeks but now I'm where I was before my calf injury.

B. BB Step Ups
50kg x12 (each leg)
50kg x12 (each leg)
50kg x12 (each leg)
Dude on juice laughed at me for doing Step Ups because "that's an exercise for girls". People like this make me even work harder.

C. Good Mornings
65kg x12
65kg x12
65kg x12

D. Abs circuit
Sprinter Sit Ups 20, Leg Raises 20, Crunches 20, Heel Touches 20 (each side)
Sprinter Sit Ups 20, Leg Raises 20, Crunches 20, Heel Touches 20 (each side)

[kingmode]

Wednesday
AM Speed and Power Workout

5-Minute Speed Rope Workout
Warm-up: 2-3 minutes of skipping and dynamic calf stretches
Main Set: Jump as fast and efficiently as possible with 10-15 seconds rest between exercises.
• A-Run: 25 each leg
• Bounce Jump: 25
• A-Run: 25 each leg
• Double Unders: 25 (I suck at Double Unders plus my jump rope doesn't swing properly anymore...)
• A-Run: 25 each leg
• Forward-Straddle: 25
• A-Run: 25 each leg
• Scissors: 25
• A-Run: 25 each leg
• Skier's Jump: 25
• A-Run: 25 each leg

Box Jumps 7x3 (increased height after each set)

Broad Jumps 7x1

PM Max Effort Upper Body

A. Close-Grip Incline Bench Press
Bar x12
40kg x10
45kg x5
50kg x5
55kg x5
60kg x5
65kg x5
70kg x5 PR! Almost failed at the 5th rep but I was able to push it out.

B. Flat DB Bench
23kg DB's x19
23kg DB's x17 I didn't get 19 reps on my 2nd set so I'm no too happy with this exercise.

C. Chest Supported Rows---SS---Seated DB Power Cleans
23kg DB's x12---------------10kg DB's x8
23kg DB's x12---------------10kg DB's x8
23kg DB's x12---------------10kg DB's x8
23kg DB's x12---------------10kg DB's x8

DB Power Cleans were extremely tough to do this week.

D. BB Shrugs
100kg x12 (overhand grip)
100kg x12 (overhand grip)
100kg x12 (alternate grip)
100kg x12 (alternate grip)

E. DB Curls
14kg DB's x8
14kg DB's x8
14kg DB's x8
14kg DB's x8

[kingmode]

Thursday
Dynamic Effort Lower Body

A. Hang Snatch
Warm up: 30kg x12
50kg x3
50kg x3
50kg x3
55kg x3
55kg x3
55kg x3 Wow! I remember the first time I did Hang Snatches.. I thought I'd never make it past 50kg... and now I can do 55kg!

B. Bulgarian Split Squats
30kg DB's x8 (each leg)
30kg DB's x8 (each leg)
30kg DB's x8 (each leg)

C. 45° Hyperextensions
holding 47,5kg DB x12
holding 47,5kg DB x12
holding 47,5kg DB x12

D. DB Side Bends
28kg DB x15 (each side)
28kg DB x15 (each side)
28kg DB x15 (each side)
28kg DB x15 (each side)

E. Calf Raises
42,5kg DB's x15
42,5kg DB's x15
42,5kg DB's x15

[kingmode]

Saturday
No AM Speed Workout because I thought I give my legs some rest because they were really destroyed after last week.

PM Repetition Upper Body

A. Elbow Push Ups
Warm up: 10 Wide Push Ups, 10 Close Push Ups, 10 Regular Push Ups
13, 13, 13, 13
Reps did not increase.. don't know why!?

B. Wide Grip Pull Ups--SS--Rear Delt Flyes
9-----------------------------14kg DB's x10
9-----------------------------14kg DB's x10
9-----------------------------14kg DB's x10
9 (last 4 reps of this set were kinda crossfit style) ----------14kg DB's x10

C.DB Military Press
18kg DB's x8
18kg DB's x8
18kg DB's x8
18kg DB's x8
Crap, lift decreased! It was tougher than last week to do 8 reps.. I might need to deload after the next week.

D. BB Shrugs---SS---DB Triceps Extension
100kg x10-----------21kg DB x13
100kg x10-----------21kg DB x13
100kg x10-----------21kg DB x13
(alternate grip on all sets of shrugs because of sweaty hands)

E. Weighted Sit Ups (Joe D. says no grip work if you deadlift the next day!)
holding 20kg plate x20
holding 20kg plate x20
holding 20kg plate x20
holding 20kg plate x15

[kingmode]

Sunday
Max Effort Lower Body

A. Deadlift
Bar x12
60kg x10
90kg x5
100kg x5
110kg x5
120kg x5
130kg x5
140kg x5
150kg x5 PR! but I had to regrip after every rep of this set because the bar kept slipping away and the weight felt a lot heavier than last week!

B. BB Step Ups
55kg x8 (each leg)
55kg x8 (each leg)
55kg x8 (each leg)

C. Good Mornings
70kg x8
70kg x8
70kg x8

D. Abs circuit
Sprinter Sit Ups 20, Leg Raises 20, Crunches 20, Heel Touches 20 (each side)
Sprinter Sit Ups 20, Leg Raises 20, Crunches 20, Heel Touches 20 (each side)
Sprinter Sit Ups 20, Leg Raises 20, Crunches 20, Heel Touches 20 (each side)

[kingmode]

Wednesday
AM Speed and Power Workout

5-Minute Speed Rope Workout
Warm-up: 2-3 minutes of skipping and dynamic calf stretches
Main Set: Jump as fast and efficiently as possible with 10-15 seconds rest between exercises.
• A-Run: 25 each leg
• Bounce Jump: 25
• A-Run: 25 each leg
• Double Unders: 25 (I suck at Double Unders plus my jump rope doesn't swing properly anymore...)
• A-Run: 25 each leg
• Forward-Straddle: 25
• A-Run: 25 each leg
• Scissors: 25
• A-Run: 25 each leg
• Skier's Jump: 25
• A-Run: 25 each leg

Box Jumps 7x3 (increased height after each set)

Broad Jumps 7x1

PM Max Effort Upper Body

A. Close-Grip Incline Bench Press
Bar x12
40kg x10
45kg x5
50kg x5
55kg x3
60kg x3
65kg x3
70kg x3
75kg x1 1/2 DAMN!, failed again... last week every set but the last set was easy. this week i already struggled at 65kg. I'm so confused why my strength went so rapidly down!?

B. Flat DB Bench (palms in)
22kg DB's x18
22kg DB's x18

C. BB Rows---SS---Rear Delt Flyes
75kg x10---------14kg DB's x9
75kg x10---------14kg DB's x9
75kg x10---------14kg DB's x9
75kg x10---------14kg DB's x9 (really bad form on both exercises on this set!)

D. DB Shrugs
47,5kg DB's x10
47,5kg DB's x10
47,5kg DB's x10
47,5kg DB's x10

E. Seated Incline DB Curls
14kg DB's x8
14kg DB's x8
14kg DB's x8
14kg DB's x8

Crappy workout today...

[kingmode]

Thursday
Dynamic Effort Lower Body

A. Hang Cleans
Warm up: 30kg x12
70kg x3
70kg x3
70kg x3
70kg x3
70kg x3
70kg x3
Did not increase weight because I wanted to focus on technique and my wrist did hurt since 2 weeks.

B. DB Reverse Lunges
28kg DB's x9 (each leg)
28kg DB's x9 (each leg)
28kg DB's x8 (each leg)

C. Romanian Deadlifts
95kg x10 (overhand grip)
95kg x10 (overhand grip, after 6th rep alternate grip because of sweaty hands as always..)
95kg x10 (alternate grip)
This lift went down..

D. BB Russian Twists
10kg on BB x15 (each side)
10kg on BB x15 (each side)
10kg on BB x10 (each side)
10kg on BB x10 (each side)

[kingmode]

Saturday
AM Speed Workout

- 6 hill sprint variations (5 variations with 6 reps and 1 variation with 3 reps)

PM Repetition Upper Body

A. Wide Push Ups
Warm up: 10 Wide Push Ups, 10 Close Push Ups, 10 Regular Push Ups
41, 22, 21

B. Chin Ups---SS---Seated DB Power Clean
10----------10kg DB's x8
10----------10kg DB's x8
10----------10kg DB's x8
10----------10kg DB's x8

C. DB Lateral Raises
10kg DB's x11
10kg DB's x11
10kg DB's x11
10kg DB's x11

D. DB Shrugs---SS---One Arm DB Triceps Extension
45kg DB's x10--------11kg DB x10 (each arm)
45kg DB's x10--------11kg DB x10 (each arm)
45kg DB's x10--------11kg DB x10 (each arm)
(held every rep of shrugs for 1sec. and held last rep of shrugs for 10 sec.)

E. Weighted Sit Ups
holding 20kg plate x20
holding 20kg plate x20
holding 20kg plate x20
holding 20kg plate x20