he's a goner

to the gym.

shoulder and arm warmup stuff

db bench; 1x8 @ 45, 6x3 @ 60, 2x3 @ 65
db fly on ball; 5x3 @ 40, 3x3 @ 45
chinups; 22 (11,9,2)
pullups; 22 (8,6,6,2)
incline bench; 1x8 @ 45, 1x4 @ 65, 4x6 @ 45
man tacos; 3x25
hanging leg raises; 3x15
side raise thingys; 3x10 each side with 45lb plate
db curls on one leg; 3x6 w/40lb dbs
dips; 3x12

saunaville.

feel good.

believe me when i tell you

did some upper body stuff on monday.

quick upper body warmup.
db incline press; 1x8 @ 40, 4x3 @ 55, 2x3 @ 60
dips; 3x12
pullups; 20 (10,8,2)
chinups; 20 (9,6,5)
ball crunches; 3x35
roman chair; 3x15
one armed row w/bench; 3x8 w/50lb db
bench press; 1x8 @ 45, 1x6 @ 95, 1x3 @ 115, 4x6 @ 135
seated row; 4x6 @ 160

sat in sauna for about 20 minutes. was really hot guy.

knee is starting to feel better, but am actually going to be a bit smart about this and rest it.

if i got to do it

eck.

jacked my knee up on friday afternoon. landed on it, bent and underneath myself and immediately knew it was bad. iced and took ibuprofen and that kept swelling down. warmed up and played in the first game on saturday. felt awful. played a few point in our next game and had to stop. feels pretty weak still and not sure what is wrong with it. going to rest for a couple weeks and hopefully that will allow it to heal up.

white mtn. open was ok. split squads ended up making it a rough weekend, with our team playing with 9 for most of the weekend.

thinking that my knee will repair itself and be ready for caz in a few weeks.

i'll be bulletproof

wed.; played at practice. good running around. knee started bugging me again and was going to do some stuff after practice, but really don't want it more swollen.

thursday; gym

treadmill warmup
dynamic warmup
depth jumps; 3x5
single leg jump forward onto step, knee height; 3x6 each leg
power clean; 1x8 @ 45, 1x6 @ 95, 1x3 @ 115, 120, 125, 130, 135, 140
db bench; 1x8 @ 45, 5x5 @ 60
man tacos; 3x25
db fly on ball; 4x5 @ 40, 1x5 @ 45
db swing; 3x8 @ 50
chinups; 20 (10,8,2)
pullups; 20 (7,6,6,1)
calf raises; 3x12 each leg w/35lb db, not holding anything for balance
ab decline; 3x15
back ext; 3x15

so pop a bottle

coached all weekend and it went quite well.

won all our games, won the final 13-1 over needham. boys played awesome and worked all weekend.

paideia cup final; 15-6 over paideia
amherst invite final; 15-3 over columbia
easterns; 13-1 over needham

boom.

sunday afternoon did some max out stuff on some crappy machines in the hotel weight room. some flys, some pressing, some rowing. was pretty excited about the weekend so this worked.

monday was a travel day.

tuesday;
warmup
few dynamic things
front squat; 1x8 @ 45, 2x4 @ 135, 1x4 @ 155, 1x5 @ 175, 185, 195, 2x5 @ 205
jumpsquat; 2x3
db incline; 1x8 @ 40, 5x5 @ 55
db step-up; 2x6 w/40s, 1x6 w/45s
single leg step-up; 3x6
pullups; 20 (8,8,4)
chinups; 20 (7,6,5,2)
db clean and press; 3x8 @ 45
crunch on ball; 3x30
hanging leg raises; 3x15

threw around in the rain for about an hour in northampton.

i can't be tamed

leaving for buffalo this morning, so wanted to get a run in. got a 25 minute run in this morning, some trails, some bike path. got out of the house and back before 6. really pumped about this run. body feels good.

thursday gym.

treadmill warmup
dynamic warmup
power clean; 1x8 @ 45, 1x4 @ 95, 1x5 @ 115, 125, 2x5 @ 135
deadlift; 1x8 @ 135, 1x4 @ 155, 1x2 @ 185, 3x5 @ 225, 1x5 @ 235, 245
db bench; 5x5 @ 60
seated row; 3x5 @ 70, 2x5 @ 75
db fly; 5x5 @ 40
db swing; 3x8 @ 50
dips; 3x11
chinups; 18 (8,8,2)
pullups; 18 (8,8,2)
calf raises; 3x12 w/35lb db not holding anything for balance
man tacos; 3x25
roman chair; 3x15

then throw it

did the track workout today.

warmup
dynamic
plyos; same as before
miracle mile
rest
jog 50, sprint 50 x 8
rest
30 yard shuttle (down 15, back 15) x 6
rest
15 yard sprint, 15 back to start, 30 yard sprint, 30 back to start (90 total yards) x 5

full stretch.

felt awesome after this workout. pushed hard and really gritted through.

we're off to see the wizard

ok, still trying to get back on track.

friday, went a liftin'.

played a little ultimate before and used that as a warmup.
few active things.
power clean; 1x8 @ 45, 1x4 @ 95, 1x5 @ 115, 125, 135
db bench; 4x6 @ 60
deadlift; 1x8 @ 135, 1x4 @ 155, 1x2 @ 185, 3x6 @ 225, 1x6 @ 235
seated row; 3x6 @ 70, 1x6 @ 75 (handle in each hand)
db fly; 4x6 @ 40
db swing; 3x8 @ 50
dips; 3x11
chinups; 17 (7,7,3)
pullups; 17 (7,7,3)
calf raises, not holding anything for balance; 3x12 w/35lb db
man tacos; 3x25
roman chair; 2x15

sat. and sun. watched regionals

monday; gym
treadmill warmup
active
depth jumps; 3x5
alternating lunge jumps; 3x12
front squat; 1x8 @ 45, 135, 1x4 @ 155, w/box 1x5 @ 175, 185, 195, 205. 1x1 @ 205 (had to put the bar down) 1x4 @ 135
jump squat; 4x3
overhead db incline; 1x8 @ 40, 5x5 @ 55
db step-up; 2x6 w/40lb db in each hand, 1x6 w/45
single leg step-up jump; 3x6 (3 each leg)
pullups; 18 (7,6,5)
chinups; 18 (8,7,3)
single leg rdl; 5x5 each leg @ 85
db clean and press; 3x8 w/45lb dbs
hanging leg raises; 2x15
ab decline holding 10lb plate overhead; 3x15
back ext; 3x15 holding 25lb plate to chest

stretch city.

tired. heading to bed early tonight.

i could feel my heart

tuesday; 1.75 hours of basketball. i am bad at basketball.

wednesday; played at practice for a couple hours. good workout.

waiting for the break of day

treadmill warmup
dynamic
1 legged glute bridge; 2x10 each leg
bird dog; 2x10
depth jumps; 3x5
alternating lunge jumps; 3x12 (6 each leg)
front squat; 1x8 @ 135, 1x4 @ 155, 1x6 @ 175, 185, 195, 205
3 squat jumps after each set of 6
overhead db incline; 1x8 @ 40, 4x6 @ 55
db step-up; 3x6 each leg holding 40lb dbs
single leg step up jump; 3 each leg after each set
dips; 3x11
pullups; 17 (7,7,3)
chinups; 17 (6,6,5)
single leg rdl; 1x6 @ 75, 3x6 @ 85
db clean and press; 3x8 w/45lb db in each hand
ab decline w/10lb plate over head; 3x15
back ext w/25lb plate held to chest; 3x15
crunches on bench, feet elevated; 3x35