Yesterday I didn’t get a chance to workout so I did it today
In the morning I have a light lacrosse game. I did great. Laid out a couple people and had fun, but at some point I hurt my left shoulder and it bothered me in my workout.
A) Low hurdle Lateral Hop 3x10/side
B) Alternating Split Squat Cycle Jump 3x6/side
C) Wide Stance Anderson Squat From Parallel Pins 45x5 225x1 255x1 255x1 255x1 255x1 255x1 255x1
My shoulder was still bothering me and seemed to be a little worse so today I didn’t want to hurt it more but i wanted to get in the gym, so I just did the squats then called it a day. I feel bad calling it early on a leg day because of a shoulder but I cannot afford getting hurt 7 weeks out from wrestling. My overall health is my main goal and I am not trying to jeopardize that
As for my shoulder I was thinking of doing some movements bringing it through its full ROM stopping with pain and doing Tony G's poor man ART on it any other ideas welcomed. (My shoulder doesn’t hurt when rested but if I try and raise my arm to my sides as if doing a lateral raise it hurts in my lower deltoid area. If I put my arms out straight and raise them above my head at the very top when my hands are directly above my head it hurts around my shoulder blade but not as much. It hurts when doing the motion used in the Cuban press. It pretty much hurts any position at our above my shoulder if that makes sense)
On Saturday I closed some grippers. Don’t remember what I did
Today I worked with them again
hg150x5
hg200x1
hg250x1
hg300x1 for 3 sets
#2x1 for 3 sets (didn’t close with my left hand on the last set)
Overcrush hg200
over crush hg250 for 2 sets
Attempted to do a negative with the #3
Upside-down close all for 1 rep
hg100
hg150
hg200
hg250(missed by a very little both times)
then I used the expand your hand bands to do some extensor work
During this session I learned my sweep is great and my closing strength sucks and that I suck at negatives
Lower Body- Strength-Speed Emphasis
5-star Drill 5 sets each direction
A) Barbell Jump Squat 135x4 for 4 sets PR
B) Speed Deadlift 255x2 for 6 sets
C) Walking DB lunge 60x5/side for 3 sets PR
D1) Pull Throughs #3 bandx10 for 2 sets I stretched the band all the way out
D2) Bar roll out knees elevated ~6 inches for 2x10
On Thursday I did some gripper work
Hg100x5 Hg200x1 hg250x1 #2x1 #2x1 #2x1 #2x1 hg300x1 hg300x1 hg300x1
Over crush
Hg250x1 Hg250x1 Hg250x1
Inverted Closes
Hg100x1 hg150x1 hg200x1 hg200x5
A) Low hurdle Lateral Hop 4x10/side
B) Alternating Split Squat Cycle Jump 5x6/side
C) Snatch Grip Deadlift 135x5 225x3 295x1 345x1 for 5 sets PR I could have done much more weight but I made sure my lower back stayed flat
D) Barbell Reverse Lunge Front foot elevated 95x7 95x7 95x7 115x7 PR I really suck at these Reverse Lunges
E) Stiff legged deadlifts 315x6 315x6 315x6 PR I really concentrated on keeping my back flat on these because I’ve noticed my deadlift form sucks at higher weights so I decided to keep my back flat on all exercises and not let it round
F1) Dragon Flag 4x12
F2) DB Windmill 30x8 30x8 30x8 35x8 PR
__________________ - It's Rage, the rules are different!
- Rage is more ... testosteron-y
- Keep a rage handy to wipe your fingers so your not tempted to lick them
Friday: Lower Body- Strength-Speed Emphasis
5 star dril 6 sets a direction
A)Barbell Jump squat 150x4 for 8 sets PR
B) Speed deadlift 280x2 for 8 sets
C) Walking DB lunge 60x5/side for 5 sets
D1) Pull Throughs #3 bandx10 for 3 sets I stretched the band all the way out
D2) Bar roll out knees elevated ~6 inches for 3x10
workouts were both good
Wrestling season is in 5 weeks so I am going to start running on tue and thursday. Then sunday I have lacrosse scrimages so I run then. I might run one more time a week depending after my deload week. After my deload week I am going to start my late off season
__________________ - It's Rage, the rules are different!
- Rage is more ... testosteron-y
- Keep a rage handy to wipe your fingers so your not tempted to lick them
One Monday I twisted my ankle playing soccer, so I took off Monday and Tuesday. I came back Wednesday and felt good
A) Barbell Floor Press 185x3 185x3 185x3
B1) Alternating Incline DB press 45x6 45x6
B2) One Arm DB Row 60x6 60x6
C1) Medium, Neutral Grip Inverted row feet elevated 18 inches bwx8 bwx8
C2) Full Contact Twist 35x8 35x8
Then on Thursday I ran for 6 minutes. I sprinted then jogged then sprinted then jogged... I didn’t stop once. I am out of shape but it’s a start.
Friday I was in the weight room
Friday: Lower Body- Strength-Speed Emphasis
B) Speed deadlift 225x2 for 8 sets
C) Walking DB lunge 50x5/side for 3 sets
D1) Pull Throughs #3 bandx10 for 2 sets I stretched the band all the way out
D2) Bar roll out knees elevated ~6 inches for 2x10
Saturday I played football for about 2 hours. Tackle with just a QB receivers and defenders. Did all right. I am pretty slow, but once I get the ball in my hands I smash
Sunday I stepped on a pencil and it went about half an inch into my heel. The pencil was broke in half and the top went into my heel not the point so there is a big hole in my foot. I had a lacrosse game, and still went and played. We won 7-0. Our fall team is not 6-0 and we are playing great. Our two hardest games are the next two weeks
Today despite not being able to put to much pressure on my heel I still worked out
A)close stance low box squats 165x2 165x2 165x2 165x2 275x2 285x2 PR
B)reverse dumbbell lunges 55x6 55x6 55x6 55x6 PR
C1)Pull through #3x10 for 2 sets
C2)Dragon Flag 3x10
Notes: I haven’t squatted with a close stance in a long time. It felt all right. Not as strong as with a wide stance. My heel didn’t bother me on the squats but it did when I was lunging
A) Push Press 155x2 for 4 sets 155x2 165x2 PR
B1) DB Floor Press 65x6 75x6 85x6 PR
B2) Conner Row 3 plates x 6 for 2 sets 3 plates+35lbsx6 for 2 sets PR
C1) Cable Scarecrows
C2) Straight-Arm Lat pulldowns 50x15 50x1
Then I did my sprint work Extended Warm-up High Knee Jog, Buttkick, Side Shuffle, High Knee Skip, Straight Leg Sprint, Carioca, Backpedal- 25 yards each
Bounding 3x6/side Full recovery
10-yard getup and go 5 sets 30s rest
20-yard standing start 4 sets 30s rest interval
So I didn’t look this section over to well before I did it so I now have a couple of questions
I cant do cable scarecrows so I need a replacement any ideas?
What is Anterolateral Bounding?
What is 3-yard Sprint/shuffle/backpedal weave?
So today I didnt have much time in the gym
I was going to do
Snatches 8x2
Overhead DB lunges 4x6/side
One arm farmers walk 3x25yards/side
Reverse sled drag 3x35yards
Since it was nasty out and I didn't have much time I just did alot of snatchs
i did something like
The little kids watching TV in the near background is priceless.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
I don't know what's the worst part... MP's behind the neck, countless bicep curls, lat pulldown behind the neck, french presses... or perhaps just the terrible DMX soundtrack!
But seriously, that's a major, unnecessary risk to do snatches right in front of a couple of kids. Even if you're rock solid, all it takes is for one of them to get up while you're lifting and perhaps cause you to lose balance.
__________________ You're not the only one improving yourself... I worked out with a dumbbell today -- I feel vigorous!!!
Sunday: I played in two lacrosse games. I feel faster. I am getting in shape and starting to play very well
Today I worked out
Snatch Technique work with the bar
A)close stance low box squats 185x2 155x2 155x2 155x2 285x1
B)reverse dumbbell lunges 65x6 65x6 65x6 65x6 PR
C1)Pull through #3x10 for 2 sets
C2)Dragon Flag 3x10
Monday night I ran
Extended Warm-up: High Knee, Buttkick, side shuffle, High Knee skip, Straight Leg sprint, Carioca, Backpedal- 25 yards each
3-yard Sprint/shuffle/backpedal weave 4/direction 25-second rest
Backpedal into a 5-10-5+sprint 4 sets 25s rest interval
Tuesday I went and ran for like 10 mins.
Wednesday
Pushpress 115x2 for 4 sets 165x2 170x2 PR
A1)Neutral Grip DB floor press 85x6 85x6 85x6
A2)Corner Rows 3 plates and a 35x6 for 2 sets
B1)L-lateral rise- 15x15 15x15
B2) Straight Arm Lat pulldown 60x15 60x15 PR
Wednesday Night I ran again
Extended Warm-up: High Knee, Buttkick, side shuffle, High Knee skip, Straight Leg sprint, Carioca, Backpedal- 25 yards each
Anterolateral Bounding 2x6/side Full recovery
10-yard get up and go 4 sets 25s rest interval
20-yard standing start 3 sets 25s rest interval
Friday
Acceleration Runs 3 sets 50 yards to 80%
Snatch work
A) High pull 225x2 for 8 sets PR
B) Overhead DB walking lunge 35'sx6/side
C) One Arm Farmer walk 135x25 yards for 2 sets
D) Reverse sled drag 4platesx35 yards for 2 sets
Saturday
A1)DB bench 75x8 for 4 sets
A2)One arm DB Row 85x8 for 4 sets PR
B1) Bent Row 165x10 for 3 sets
B2) DB Cuban Press 20x10 for 3 sets PR
C) Side Bridge 3x30s
Then Sunday I played in a lacrosse game. I'm really getting back in shape and playing good. I feel stronger and faster.
Today I had a great workout
Snatch Work
Speed Pulls 275x2 for 6 sets
Deadlift 435x1 no belt 465x.5 PRgot it to the knees. Pretty sure I could get it if i was fresh
DB reverse Lunge 65x7 for 4 sets PR
C1) Pull-through 3x10 #3 band
c2) Decline Dragon Flag 3x10
Here is a vid of a couple of the sets http://www.youtube.com/watch?v=jO6terBAJxE
Linear Mode
