Training Catch-up
Friday Training: Bodyweight Circuit Farmer's Walk: 5 trips Dips: 5x10 Pull-ups: 5x5 Did this after 14 hours at work around 9:30pm. Just felt like working out. Saturday Training: Conditioning Bike: 6 miles Monday Training: Bench FBB Bench: 200x5/230x5/260x11 PR! Pull-aparts: 2x25 SSB Box Squat FSL: 5x5@245 Dips: 5x10 Pull-ups: 5x5 T-Bar Row: 2x25 Neck Harness: […]
Thursday Training: Deadlift
Been busy with the first week of school, but I'm settling in nicely. I'm updating in-season and pre-season programs for football, basketball and volleyball. I always do this. The final proofread always has changes that I want to make. Paperwork! I got in a workout Thursday before football practice. At 3pm the non-travel women's soccer […]
Training
Seems like there's something in the air. My allergies are kicking my butt. Funny, because I don't have issues with allergies. Kentucky is a different animal. My first year down here lit me up. Last year I was good. For some reason, I'm fighting some issues, now. I'm loaded to the gills on caffeine, allergy […]
Sunday Training: Deadlift
I got in a bodyweight circuit on Friday; Push-ups: 5x10 Pull-ups: 5x5 RFESS: 5x5 Farmer's Walk: 10 trips 21 minutes Sunday Lift Deadlift: 225x5/265x5/3x5@295 FBB Press FSL: 5x8@95 T-Bar Row: 5x10 We're in the heat of football camp, so my time is limited and my sleep schedule is non-existent. I felt like training, but not […]
Thursday Training: Press
On Wednesday we moved out/in office furniture. I did nothing athletic, whatsoever. FBB Press: 95x5/115x5/3x5@135 Pull-ups: 5x5 Pull-aparts: 2x25 Hanging Leg Raises (HLR): 3x10 Deadlift FSL: 5x5@225 T-Bar Row: 5x10 Dips: 5x10 Really good lift. Camp starts today. Freshmen reported this morning, vets tomorrow. Life is about to get crazy. Looking to get two lifts […]
Tuesday Training: Squat
Got this in after travelling back from Arkansas. I just needed to move and get the flight out of my system. SSB Squat: 225x5/260x5/295x5 Ab Rollouts: 3x10 Pull-aparts: 2x25 FBB Bench FSL: 5x5@185 T-Bar Row: 5x10 RFESS: 5x5 I got the T-Bar handle from the store. It's excellent. I highly recommend it. My back and […]
Wednesday Training: Bench
FBB Bench: 205x5/230x5/260x10 FBB PR! Ab Rollouts: 3x10 Pull-aparts: 100 SSB Box Squat: 5x5@245 Hammer Row: 5x10 Dips: 5x10 Another good workout. I did the circuit in under 17 minutes. Gotta put the clock on myself. It keeps me on a good pace.
Monday Training: Deadlift
Deadlift: 245x5/280x5/315x5 HLR: 3x10 Pull-aparts: 50 FBB Press FSL: 5x8@105 DB Row: 5x10 Farmer's Walk: 5 trips of 50 yards Good lift. The day before I did: Bike: 10 minutes Push-ups: 5x10 Pull-ups: 5x5 Ab Wheel: 5x10 Bike: 10 minutes I had no desire to do RFESS for a 3rd workout in a row so […]
Saturday Training: Press
Saturday FBB Press: 105x5/125x5/3x5@145 Hanging Leg Raises: 4x8 Pull-aparts: 2x25 Deadlift FSL: 5x5@245 DB Rows/Hammer Rows: 3x10/2x20 Dips: 5x10 Saturday was another solid workout. Sunday I went to the Rec Center and did a bodyweight circuit. Bike: 10 minutes Push-ups: 5x10 Pull-ups (various grips): 5x5 RFESS: 5x5 Ab Rollouts: 5x10 Bike: 5 minutes
Thursday Training: Squat
SSB Box Squat;245x5/280x5/315x5 AB Rollouts: 3x10 Pull-aparts: 4x25 FBB Press FSL: 5x8@105 DB Rows/Hammer Rows: 3x10/2x20 RFESS: 5x5 Solid lift.
Wednesday Training: Bodyweight Circuit
The Deadlift incident this morning altered my plan. I was not going to put a bar on my back and squat today. 1/2 mile walk on track Push-ups: 5x10 Inverted Rows: 5x10 RFESS: 5x5
Training Catch-up
I've been busy and haven't posted in a while. I'll try to catch up with what I've been doing. I'm still tweaking my new template, but I'm really enjoying training again. Weird how you go through phases of interest. I'm pretty settled on this: Squat/Deadlift: 5's Pro (heavy work) Press/Bench: FSL (lighter volume work) Rows […]
Summer Football Program Notes
As we near the end of our summer workouts I'm looking back at the success and failures of my program. Not just the sets and reps, but the mental side, as well. Anyone that knows anything about training knows that the program really doesn't matter. What matters is if the kids buy in to what […]
Saturday: Deadlift
Deadlift: 255x5/295x5/335x5 Ab Rollouts: 3x10 Pull-aparts: 100 FBB Press: 5x8@105 BB Rows: 3x20 BB Shrugs: 2x20 RFESS: 5x5 DB Curls: 50 Side Raises: 50 Pretty solid day. I didn't hurry through this. Did a set, listened to some music and repeated.
Thursday: Press
FBB Press: 115x5/135x5/155x5/135x5/115x10 Pull-aparts: 50 Ab Rollouts: 3x10 Deadlift: 5x5@275 Pull-ups: 5x5 Dips: 5x10 Another day in the books.
Monday Training: Squat
I've been very busy with the return of the volleyball, women's basketball, freshmen football, football and basketball. Training has been sporadic, as of late. I think this week will allow me to get back on track. Good start so far. SSB Box Squat: 245x5/290x5/3x5@315 Ab Rollouts: 4x10 Pull-aparts: 2x25 FBB Bench FSL: 5x5@225 Pull-ups: 5x5 […]
Monday Training: Deadlift/Bench
Sorry I haven't posted lately. I had to completely reboot (I think that's the right term) my computer. I lost everything I had except the important files that I saved on a zip drive. I played around the last week trying to find my new plan of attack. I think I'm on to it. Deadlift: […]
Wednesday Training: Bodyweight Circuit
I missed Monday's work and didn't want to break my habit of getting something in six days a week. I had to rush a bit, but I got it all done in about 20 minutes. Bike: 5 minutes Dips: 5x10 Pull-ups: 5x5 RFESS: 5x5 Bike: 5 minutes
Tuesday Training: Squat/Press
SSB Box Squat: 155x5/205x5/220x5/250x5/280x10/220x15 FBB Press: 95x5/105x5/125x5/145x5 FBB Press: 6x5 (supposed to be 10x5) Pull-ups: 6x5 Various Ab Work: 6x10-20 I was supposed to do 10x5 on the last circuit but I had a teaching day with volleyball and women's basketball freshmen. They showed up early so I cut my work short. Makes no difference. […]
Saturday Training: A lot
I got this one in at Wendler's. Vincent, Jim and I put in a good, solid day. I was still feeling weird in my hips so I played it all by ear. SSB Squat: 160x5/210x5/250x5/280x5 Ab Wheel: 3x10 Trap Bar Deadlift: 5x5@250 Pull-ups: 5x5 FBB Bench: 135x5/185x5/225x5/275x5/315x5 I've noticed a few things and in talking […]
Thursday Training: Bench
This morning was filled with guilt-ridden thoughts and self-deprecation. I had absolutely no desire to train. Furthermore, I was almost at the point where I had justified not doing it. Somewhere, deep down in the recesses of my lifeless soul there was a shimmer and I trained. FBB Bench Warm-ups: 3x5 Pull-aparts: 2x25 FBB Bench: […]
Wednesday Training: Deadlift
On Monday I ended up helping the basketball team in individuals so I got in 30 minutes of playing defense. That's enough conditioning for the week. Tuesday I went to the rec center and got on some new, fancy kind of elliptical. It really sucked. It was actually very tough and I got a great […]
Sunday Training: Press
Sunday was originally scheduled to be a conditioning session, but I was feeling a lift. The hip was a little tender, but nothing bad at all so I got warmed up. FBB Press Warm-up: 3x5 Pull-aparts: 2x25 FBB Press: 100x5/120x5/140x5 Face Pulls: 2x25 RFESS: 3x3 each FBB Press FSL: 5x8@100 Pull-ups: 5x5 DB Swings: 5x20 […]
Saturday Training: Squat
Thursday and Friday I opted to ride the bike. Which, by the way, seems to bother my hip/groin. On Saturday I had some issues with it that had me panicked. I pulled it together and realized it was a muscle strain not a joint issue. SSB Box Squat Warm-up: 3x5 Pull-aparts: 2x25 Side Raises: 2x20 […]
Wednesday Training: Bench
I skipped conditioning yesterday. Being at basketball practice and running a football group does not constitute exercise. MB Throws: x6 Pull-aparts: x50 FBB Bench Warm-up: 2x5 FBB Bench: 195x5/225x5/255x5 DB Rows: 70x10/110x20 FBB Bench FSL: 5x5@195 Pull-ups: 5x5 RFESS: 5x5 Shoulder Death: x100 I've found a plan for during football season. Having gone back to […]
Football Summer Training
I thought I would post a snapshot of what we're doing this summer. Nothing special or groundbreaking. It's really not the program. It's how I approach each day. If I'm excited about it, they will be. If I hold them to a standard they'll reach it. Monday: Agility and Lift BB Warm-up (Front Squat/RDL/RDL Jump […]
Monday Training: Deadlift
The Deadlift from the floor is going well. My back feels great and I think my hips are getting a little more mobile. I noticed today demonstrating Spidermans to the hoop team. The left leg moved much better. Deadlift Warm-ups: 3x5@135 Pull-aparts: 50 MB Throws: 6 Deadlift: 225x5/275x5/315x5/5x5@225 Pull-ups: 10x5 Push-ups: 10x10 DB Shrugs: 2x20 […]
Saturday Training: Press
We had an athletic department golf outing Saturday morning. I ate donuts, hot dogs and Mountain Dew all day. I was fuled for success in the weight room. FBB Press warm-ups: 3x5 Pull-aparts: 50 FBB Press 110x5/130x5/150x5 FBB Press FSL: 5x5@110 Hammer Rows: 5x10 RFESS: 5x5 Very good workout. I took me about 30 minutes […]
Friday Training: Conditioning
Had no desire to lift weights on Friday. Bike: 5 minutes Dips: 5x5 Pull-ups: 5x5 RFESS: 5x5 Bike 5 minutes The whole workout took 22 minutes. Felt great after.
Wednesday Training: Squat
MB Throws: x6 Foam Rolling (Back/Hamstrings/ITB/Quads): x5 passes on each SSB Box Squat: 155x5/205x5/245x5/285x5/325x5 Ab Rollouts: 3x10 SB Crunches: 2x15 Rear Delts: 2x20 DB Shrugs: 2x20 DB Cleans: x20 SSB Box Squat FSL: 5x5@245 Push-ups/Dips: 5x10/5 Pull-ups: 5x5 Time for FSL work: 19 minutes I took my time with the main work. I think it […]
Monday Training: Deadlift/Bench
I had 11 football players that wanted to lift this morning, so we all came in and got a voluntary workout in. Deadlift warm-ups FBB Bench warm-ups Pull-aparts: 50 MB Throws: 400 yards of various throws Deadlift (from floor): 225x5/275x5/325x5/3x5@225 FBB Bench: 205x5/235x5/265x5/3x5@205 Pull-ups: 6x5 DB Curls: 3x10 Side Raises: 3x10 BB Shrugs: 3x10 I […]
Saturday Training: Squat/Press
I was going to do this on Friday but lost all motivation so I got on the bike for 20 minutes. Saturday I was feeling great so I was looking forward to getting into the weight room. SSB Box Squat warm-ups: 3x5 FBB Press warm-ups: 3x5 Pull-aparts: 50 Med Ball Throws: 10 SSB Box Squat: […]
Thursday Conditioning
Bike: 5 minutes RFESS (Rear Foot Elevated Split Squat): 5x5 each Dips: 5x5 Inverted Rows: 5x10 Bike: 5 minutes Solid conditioning work. It took me about 20 minutes.
Wednesday Training: Deadlift/Bench
After dealing with my truck for 2 days it was nice to get back in the gym. For whatever reason I decided to try and deadlift from the floor instead of off a 3" pad. I was hoping it wouldn't bother my back and it didn't. I may readjust my training max so I can […]
Saturday Training: Squat/Press
On Friday Jim trained and I did a bodyweight circuit. Push-ups: 5x10 Fat Man Rows: 5x10 Dips: 5x3 RFESS: 5x5 each KB Swings: 5x5 each Saturday I trained. SSB Box Squat Warm-ups: 3x5 Pull-aparts: 50 Ab Wheel: 3x10 SSB Box Squat: 255x5/280x5/305x5/3x5@255 Pull-ups: 5x5 Dips: 5x5 FBB Press: 100x5/115x5/130x5/100x15, 7, 5 Rest/Pause style More Pull-ups: […]
Thursday Training: Deadlift/Bench
I did some bike work on Tuesday and Wednesday. Thursday I was up at Wendler's house for training, jamming and movies. Trap Bar Deadlift warm-ups: 3x5 Ab Wheel: 3x10 Pull-aparts: 50 Trap Bar Deadlift: 225x5/275x5/315x5/3x5@225 Push-ups: 4x10 FBB Bench: 195x5/215x5/245x14 Pull-ups: 8x5 (did these throughout the entire workout)
Monday Training: Squat/Press
The new cycle has begun. I'll be making some slight changes to the template, but following the integrity of the program. And, Wendler gave it a "YES!" when I ran it by him. I'm so smart. SSB Box Squat Warm-up: 3x5 Ab Rollouts: 3x10 SSB Box Squat: 235x5/275x5/315x5 SB Sit-ups: 3x15 SSB Squat FSL: 3x5@235 […]
Lifting Competition
We had our staff lifting contest today. We used the Squat, Bench, Deadlift, Press and Pull-ups. SSB Box Squat: 425x5 FBB Bench: 315x5 Deadlift (double-overhand grip): 3x15x15 FBB Push Press: 225x1 Pull-ups (wide-grip): 16 I'm pretty happy with this. The squat surprised me a little bit. I didn't think I was ready for it. The […]
Friday Training - Squat/Press
I combined two workouts today, sort of. We have our little weight lifting thing next Tuesday and I'm lacking motivation. SSB Box Squat: 3x5 Warm-ups Ab Rollouts: 3x10 SSB Box Squat: 235x5/295x5/335x5 FBB Press: 115x5/135x5/135x5 Pull-ups: 6x5 I screwed around for a little while and did some push-ups and GHR. Just not feeling the motivation. Not […]
Wednesday Training - Bench
Another day under my belt. GHR: 2x10 Split Squat: 2x10 Pull-aparts: 4x25 FBB Bench Warm-up 3x5 Neck Harness: 2x10 FBB Bench 205x5/235x5/265x5/5x10@185 Pull-ups 6x5 w/pause Hammer Row: 2x20 I was going to play around a bit, but about 25-30 athletes started showing up as I was finishing so I shut it down. I had to […]
Monday Training - Deadlift
Can't wait for 5x10 to be over! Deadlift Warm-ups: 3x5 Ab Rollouts: 3x10 Deadlift 255x5/295x5/335x5/5x10@225 Pull-ups: 4x5 w/pause Push-ups: 4x10 w/pause Did some gun work with the football team. The obsession with curls and football players is ridiculous. The biceps is just a useless muscle. If they actually spent time doing real movements for extra […]
Saturday Training - Press
The soreness hadn't set in so it was a good one. FBB Press Warm-ups: 3x5 Pull-aparts: 50 GHR: 2x10 Split Squat: 2x10 FBB Press 95x5/115x5/135x5/5x10@95 Pull-ups: 5x5 w/pause Hammer Rows: 2x20 w/pause DB Shrugs: 2x20 Curls: 50 reps As I mentioned, the 5x10 work is a lot for me in my advanced years. For the […]
Friday Training - Squat
Felt great taking three days off. SSB Box Squat Warm-ups: 3x5 Ab Fallouts w/TRX: 3x10 SSB Box Squat: 215x5/255x5/295x5/5x10@205 Push-ups 4x10 w/pause Pull-ups 4x5 w/pause
Monday Training - Bench
FBB Bench Warm-ups: 3x5 Pull-aparts: 50 GHR: 2x10 FBB Bench: 175x5/205x5/235x5/5x10@185 Hammer Rows: 2x20 w/pause Pull-ups: 4x5 with pause Split Squats: 2x10 Firstly, rows before pull-ups is stupid. Secondly, all this volume is killing my lower body. The upper body stuff feels fine. The added volume on my bottom half is taking its toll. Nothing […]
Saturday Training - Deadlift
I just wasn't going to train on Friday so I didn't. It was wonderful. Instead I came in on Saturday, lifted and watched some softball. Deadlift Warm-up: 3x5 Ab Rollouts: 3x10 Deadlift: 225x5/255x5/295x5/5x10@225 Pull-ups: 4x5 (paused) Push-ups: 4x10 (paused) Time: 26.58
Wednesday Training - Press
FBB Press Warm-up: 3x5 Pull-aparts: 2x25 Split Squat: 2x15 each FBB Press: 105x5/125x5/145x5/5x10@95 Pull-ups: 10x5 w/pause Time: 26.36 Kept it extra simple today. I'll most likely do all rows with my bench day. We'll see how the spirit moves me when that day rolls around. I've noticed my appetite is up since I started training […]
Monday Taining - Squat
Finally! Back to training 3x a week. The 4 days for 2 weeks was too much on my old frame. It was a nice change, but 3 days makes me feel better. I figured out a couple of things. I need to put myself on the clock or I go at my pace. If I […]
Friday Training - Bench
Another killer today. I did this gem in 31.05. FBB Bench Warm-up 3x5 Pull-aparts 2x25 Step-ups 2x15 each FBB Bench 190x5/220x5/250x5/5x10@185 Pull-ups (w/pause) 5x5 Hammer Rows (w/pause) 2x20 GHR 2x10 Not much to say. If I train this hard I'll out train my eating habits.
Thursday Training - Week 1
Instead of toiling through 2 more training days on the old program I enacted the needed adjustments and got rolling. You'll notice nothing but the reps have changed. Deadlift Warm-ups 3x5 Ab Rollouts 3x10 Deadlift 235x5/275x5/315x5/5x10@225 Pull-ups 4x5 Push-ups 4x10 Total elapsed time: 29.55 The 5x10 sets will be done at 225 for the entire […]
Tuesday Training
FBB Press Warm-ups 3x5 Pull-aparts 2x25 Split Squat 2x15 each FBB Press 125x5/145x5/165x5/5x10@115 Pull-ups 3x8 Inverted Rows 3x15 Hammer Rows 2x20 Shrugs 2x10 DB Curls 2x10
Monday Training
This is the last week of this cycle. I spoke with Jim and I have my next 1-2 cycles all set. It'll depend on how my body can handle the work. SSB Box Squat Warm-ups 3x5 Pull-aparts 2x25 GHR Sit-ups 3x10 SSB Box Squat 285x5/315x5/345x5/5x5@285 Pull-ups 5x8 Push-ups 5x20 This wrecked me. I kept forgetting […]
Friday Training
Did more program writing today and loaded up on Monster. Today was a good day. FBB Bench Warm-up 3x5-10 DB Snatch 2x10 each Pull-aparts 50 FBB Bench 165x5, 185x5, 205x5, 225x5, 245x5, 265x5, 245x5, 225x5 Pull-ups 5x5 w/pause Hammer Row 2x20 w/pause Side Raises 25 DB Curls 50 So, I felt like going off the reservation […]
Thursday Training
I did some serious program writing this morning. Six weeks of my summer football program, my freshmen summer program, extensive notes for women's soccer, volleyball and women's basketball. Very productive morning. Deadlift Warm-ups 3x5@135 GHR Sit-ups 3x10 Deadlift 235x5, 275x5, 315x5, 5x5@235 Pull-ups 4x8 Push-ups 4x20 Shoulder Death (Front Plate Raise/Side Raise/Shrugs/DB Cleans) 25 […]
Tuesday Training
I felt the urge to train two days in a row. FBB Press Warm-up 3x5-10 Pull-aparts 2x25 Split Squat 2x15 FBB Press 105x5, 125x5, 145x5, 5x8@105 Rope Pull-ups 4x5 (terrible choice) Pull-ups 3x10 On top of the urge to train two days in a row I got the urge to do rope pull-ups. We have […]
Monday Training
I know it's cliché, but I got another good one in today. It was excellently mediocre. SSB Box Squat Warm-up Barx5, 155x5, 205x5 Pull-aparts 2x25 Ab Rollouts 3x10 SSB Box Squat 255x5, 285x5, 315x5, 5x5@255 Pull-ups 4x5 Push-ups 4x20 The only thing I'm really noticing is that my conditioning isn't as good as I thought. […]
A Legend...
The shotgun is loaded, the plastic tarp is on the ground out behind the gym, the Coors Light is on ice and the chicken wings are in the fryer. Later today we're going to shoot Vincent Dizenzo. He's like an old, used up race horse with no more miles left in the tank. We can't […]
Friday Training
I was dragging a little today. I did some program writing this morning and I think I just sat too long. Beautiful day, so we opened the big door, let the sun and fresh air in and got in a good one. FBB Press Warm-ups 3x5 Pull-aparts 2x25 Split Squat 2x10 each FBB Press 115x5, […]