to the gym for get huge lifting time!
or something like that.
squat; 2x8 @ 135
deadlift; 1x6 @ 155, 1x4 @ 185, 1x2 @ 205, 3x6 @ 225
overhead db incline; 3x6 w/55's
roll back on bench; 2x20
man tacos on bench; 2x20
lat. pulldown; 3x6 @ 160
hang clean; 2x6 @ 111, 1x6 @ 99. pretty pumped about the 111, most i have ever really done. hard, but i think i am starting to improve with this. i would really like to learn to power clean, so that might be something i tinker with soon. if not soon, then definitely in the off-season.
wanted to try something new and had come across a couple cool "complexes" and did one. i picked the tuminello complex. you are supposed to go through 5 times w/90 seconds rest ,but i ran out of time and did 3.
the complex is done holding a 45lb plate the whole time.
overhead squat x 6 (hold the plate over your head and do a squat)
plate swing x 6 (like a dumbell or kettlebell swing, but harder.)
bent over row x 8
reverse lunges x 8 total
diagonal chops x 6 each side. (see video) very hard to do correctly.
and now i am about to stretch.
weekend is going to be fun.
Wednesday, August 26, 2009
Tuesday, August 25, 2009
Sunday, August 23, 2009
saturday and sunday;
two days of good practice. really tired now.
3 plays i really should have made. 2 d's and 1 catch on o. on one d, i worked hard to get myself into a good spot to jump/layout and make the play and just didn't push off my legs and explode towards the disc. i did cause the receiver to miss the disc on the first try, but he was able to turn around and layout to catch it. the other d, i came in towards the disc because i thought i had to get to that spot to jump, but i misread it and it went over my head for an easy catch by the o. on the catch, really need to just jump. i think i will catch this disc 9 out of 10 times, but my legs were really tired and i didn't feel like i was going to have any energy to jump. fuck.
the things i took out of the weekend personally;
-continue to push myself to get into the shape i want to be in. i am happy about progress, but not happy about where i am
-make plays when you have the chance to make them
-make some plays you aren't expected to make
outwork.
two days of good practice. really tired now.
3 plays i really should have made. 2 d's and 1 catch on o. on one d, i worked hard to get myself into a good spot to jump/layout and make the play and just didn't push off my legs and explode towards the disc. i did cause the receiver to miss the disc on the first try, but he was able to turn around and layout to catch it. the other d, i came in towards the disc because i thought i had to get to that spot to jump, but i misread it and it went over my head for an easy catch by the o. on the catch, really need to just jump. i think i will catch this disc 9 out of 10 times, but my legs were really tired and i didn't feel like i was going to have any energy to jump. fuck.
the things i took out of the weekend personally;
-continue to push myself to get into the shape i want to be in. i am happy about progress, but not happy about where i am
-make plays when you have the chance to make them
-make some plays you aren't expected to make
outwork.
Thursday, August 20, 2009
baby are you down, down, down, down, down
to the gym! hoping to get back into a regular lifting routine.
the rundown.
quick treadmill warmup.
squat; 1x8 @ 135, 1x6 @ 155, 3x6 @ 185
random pullups thrown in throughout, about 15 total.
seated row; 3x8 @ 150
lat. pulldown; 2x8 @ 150
hang clean; 3x6 @ 99
bench press; 3x5 @ 135
ab ball crunches; 2x30
man tacos on bench; 2x20
single leg split squat (done holding a 45lb plate over my head instead of db's, works the core more) 3x8 each leg
headed over to tufts track and did a ladder workout. good stuff.
barefooted cooldown, full stretch.
bodhi.
the rundown.
quick treadmill warmup.
squat; 1x8 @ 135, 1x6 @ 155, 3x6 @ 185
random pullups thrown in throughout, about 15 total.
seated row; 3x8 @ 150
lat. pulldown; 2x8 @ 150
hang clean; 3x6 @ 99
bench press; 3x5 @ 135
ab ball crunches; 2x30
man tacos on bench; 2x20
single leg split squat (done holding a 45lb plate over my head instead of db's, works the core more) 3x8 each leg
headed over to tufts track and did a ladder workout. good stuff.
barefooted cooldown, full stretch.
bodhi.
Wednesday, August 19, 2009
you've indicated your interest, i'm educated
saturday and sunday were practice days. f, i hate the heat.
saturday was hell. i was so dead and ended up pretty dehydrated.
the concussion after the new york invite jacked me up and left me forgetting to drink water because i thought my headache was from the head bumpin'.
soooo, really need to be getting into better shape.
everybody worked hard at practice and it was good to get out and run with everyone. sunday went a little smoother. this weekend's practice is going to be fun.
monday, i felt horrible from practice and just slept all day. i hate the heat.
tuesday, so hot again, but was able to get a hard workout in. warmed up for about 1.25 miles, ran hard for a bit. quick break. sprinted from one telephone to the next, then jogged. did 16 sprints. took a bit of a slow jog and then ran hard for the last 1/2 mile.
was able to also get some good core and lifting supplement.
man tacos; 3x20
crunches; 3x20
db bench press; 3x8 w/50s
db swing; 3x8 w/one 30
some stretching.
felt allright today, pumped about that.
met to play some mini or goaltimate, but ended up not having many for awhile. lazily threw for awhile. set up goaltimate, played three games of 3v.3. my team won 2 out of 3 games.
everyone left and i did some more stuff.
10x70 yard sprints. worked on coming out with quick steps and then bringing the chest up and driving with the knees to get to top speed. trying to keep my heels off the ground as much as possible.
made up a circuit.
(2 scramble ups into 25 yard sprint, 2 facing sideways into 25 yard sprint, 2 falling sprints. one 50 yd shuffle run) x 2. made sure to alternate the starting leg each time.
full sprint.
snertz or agility ladder tomorrow. i need to find a gym to lift at.
saturday was hell. i was so dead and ended up pretty dehydrated.
the concussion after the new york invite jacked me up and left me forgetting to drink water because i thought my headache was from the head bumpin'.
soooo, really need to be getting into better shape.
everybody worked hard at practice and it was good to get out and run with everyone. sunday went a little smoother. this weekend's practice is going to be fun.
monday, i felt horrible from practice and just slept all day. i hate the heat.
tuesday, so hot again, but was able to get a hard workout in. warmed up for about 1.25 miles, ran hard for a bit. quick break. sprinted from one telephone to the next, then jogged. did 16 sprints. took a bit of a slow jog and then ran hard for the last 1/2 mile.
was able to also get some good core and lifting supplement.
man tacos; 3x20
crunches; 3x20
db bench press; 3x8 w/50s
db swing; 3x8 w/one 30
some stretching.
felt allright today, pumped about that.
met to play some mini or goaltimate, but ended up not having many for awhile. lazily threw for awhile. set up goaltimate, played three games of 3v.3. my team won 2 out of 3 games.
everyone left and i did some more stuff.
10x70 yard sprints. worked on coming out with quick steps and then bringing the chest up and driving with the knees to get to top speed. trying to keep my heels off the ground as much as possible.
made up a circuit.
(2 scramble ups into 25 yard sprint, 2 facing sideways into 25 yard sprint, 2 falling sprints. one 50 yd shuffle run) x 2. made sure to alternate the starting leg each time.
full sprint.
snertz or agility ladder tomorrow. i need to find a gym to lift at.
Saturday, August 15, 2009
ready to re-commit. right now, i can't wait any longer.
the chip on the shoulder, the desire to be a dominant force, the feeling is back.
no more wondering if i should take a day off, if my muscles are a little too sore to train. time is running out for you to be where you need to be this season.
now. now.
look out, i'm back.
l.t.f.u.
the chip on the shoulder, the desire to be a dominant force, the feeling is back.
no more wondering if i should take a day off, if my muscles are a little too sore to train. time is running out for you to be where you need to be this season.
now. now.
look out, i'm back.
l.t.f.u.
Friday, August 14, 2009
heal the world
went for a bike ride today.
14 miles at 16mph.
with tim cobbett.
practice tomorrow and sunday, let's bring it.
14 miles at 16mph.
with tim cobbett.
practice tomorrow and sunday, let's bring it.
Wednesday, August 12, 2009
who's gonna run this town tonight?
need to get back up to speed with the posts.
last thursday was an off day, helped my brother move.
friday- did an agility workout with owen. hoping to do at least one of those a week from here on out.
saturday- practiced with quiet coyote. legs felt awful, heavy, slow and body was really tired. also, stupid calves were still sore. ha.
sunday- little bit of playing with quiet, but mostly lounging and hanging out.
monday- off day. little walk through the woods.
tuesday- lifting.
warmed up shooting hoops a little, jumping at the rim. starting to get the vertical back after a little bit of a lull. getting about all fingers above, down to first knuckle.
squat with bench to make sure i am not going down to far- 1x8 @ 135, 1x6 @ 155, 1x4 @185, 1x4 @ 205
deadlift; 1x6 @ 135, 1x6 @ 185, 1x6 @ 205, 1x6 @ 224
pullup/situp/db pushup circuit (pullups to fail, 10 rocky style decline situps, 10 pushups w/25 db rows in between) x 3; pullups were 8,8,6.
hang clean; 3x6 @ 99
overhead db incline; 3x6 w/45s
man tacos; 1x20
ball situps; 1x30
db swing; 3x8 @ 35
last thursday was an off day, helped my brother move.
friday- did an agility workout with owen. hoping to do at least one of those a week from here on out.
saturday- practiced with quiet coyote. legs felt awful, heavy, slow and body was really tired. also, stupid calves were still sore. ha.
sunday- little bit of playing with quiet, but mostly lounging and hanging out.
monday- off day. little walk through the woods.
tuesday- lifting.
warmed up shooting hoops a little, jumping at the rim. starting to get the vertical back after a little bit of a lull. getting about all fingers above, down to first knuckle.
squat with bench to make sure i am not going down to far- 1x8 @ 135, 1x6 @ 155, 1x4 @185, 1x4 @ 205
deadlift; 1x6 @ 135, 1x6 @ 185, 1x6 @ 205, 1x6 @ 224
pullup/situp/db pushup circuit (pullups to fail, 10 rocky style decline situps, 10 pushups w/25 db rows in between) x 3; pullups were 8,8,6.
hang clean; 3x6 @ 99
overhead db incline; 3x6 w/45s
man tacos; 1x20
ball situps; 1x30
db swing; 3x8 @ 35
Wednesday, August 5, 2009
bury me
snertz-ed it up today with a bunch of bodhi dudes.
workout was tough during, but felt good after and glad we did it.
little bit of stretching. tomorrow, not sure, hopefully something. maybe a interval-ish run, we'll see.
booly booly
gym yesterday with russy.
quick squat warmup; 1x8 @ 135, using the bench as a kind of box squat thing
deadlift; 1x6 @ 135, 1x5 @ 155, 1x4 @ 185, 1x2 @ 205, 2x3 @ 225, 2x3 @ 245
pullup, db row pushup, ab decline circuit; pullups to fail, 10 pushups w/25lb db's, 10 rocky style situps. whole circuit x 3. pullups were 9,8,7.
hang clean; 1x6 @ 89, 2x6 @ 99
db bench, single leg bulgarian split squat; 3x6 for bench w/50's, 3x10 each leg holding a 45lb plate above head
very happy with the workout. pretty tiring, but felt pretty good afterward.
quick squat warmup; 1x8 @ 135, using the bench as a kind of box squat thing
deadlift; 1x6 @ 135, 1x5 @ 155, 1x4 @ 185, 1x2 @ 205, 2x3 @ 225, 2x3 @ 245
pullup, db row pushup, ab decline circuit; pullups to fail, 10 pushups w/25lb db's, 10 rocky style situps. whole circuit x 3. pullups were 9,8,7.
hang clean; 1x6 @ 89, 2x6 @ 99
db bench, single leg bulgarian split squat; 3x6 for bench w/50's, 3x10 each leg holding a 45lb plate above head
very happy with the workout. pretty tiring, but felt pretty good afterward.
Tuesday, August 4, 2009
somebody call 911
sooo, catching up. interval run on wednesday.
friday was moving day, so nothing got done, but lots of lifting stuff and stairs.
saturday and sunday, ny invite. team looked great at times, other times seemed a little stuck for cutter movement. sunday was canceled partway into the semis because of rain and field issues.
monday, went for a 27 minutes, about 3.5 mile trail/road run. felt good to stretch out the legs and then we hopped in the river.
100 pushups and some ab circuit stuff. did this with sambob and pbob.
today, lifting and tomorrow snertz.
friday was moving day, so nothing got done, but lots of lifting stuff and stairs.
saturday and sunday, ny invite. team looked great at times, other times seemed a little stuck for cutter movement. sunday was canceled partway into the semis because of rain and field issues.
monday, went for a 27 minutes, about 3.5 mile trail/road run. felt good to stretch out the legs and then we hopped in the river.
100 pushups and some ab circuit stuff. did this with sambob and pbob.
today, lifting and tomorrow snertz.
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