i'll stand by you

updates.

friday, squat complex during lunch, but didn't get the oh press in later.

rested sat.-mon., missed the deadlift and bench complex.

tuesday, squat and oh press complex. all the weights the same, but the first three exercises of each complex got bumped up to 5 reps. the 185 front squats were hard, but really glad that i got through those strongly.

wednesday, deadlift in the a.m., bench after work.

tornadoes touched down and demolished a decent part of downtown springfield. no school today or tomorrow. crazy.

shoots to kill

gym yesterday.

warmup
dynamic

[deadlift complex] 5x through
top half deadlift; 4 @ 335
deadlift; 4 @ 285
high pull; 4 @ 135
broad jump; 10

[bench complex] 5x through
top half bench; 4 @ 205
bench; 4 @ 165
speed bench; 5 @ 125
med ball chest toss; 10w/10lb ball
plyo pushup; 10

went and threw around with trev at amherst college. did some deep cuts/sprints.

full stretch and a bit of rolling.

your ship is sailing in

boom.

easterns was this past weekend. boys dominated. really peaked and played extremely well. our offense was unstoppable and our d was very solid and made scoring difficult for the other team. couldn't ask for a better weekend.

worked out friday morning before hopping on the train to philly.

t-mill
dynamic

[bench complex] 5x through
top half bench; 3 @ 215
bench; 3 @ 165
speed bench; 4 @ 125
med ball chest toss; 8 w/10lb ball
plyo pushup; 10

[deadlift complex] 5x through
top half dead; 3 @ 325
deadlift; 3 @ 285
high pull; 3 @ 135
broad jump; 10

stretch.

coached sat. and sun.
took monday off, exhausted.

tuesday, today.
shoulder warmup
ab circuit; 3x through
decline ab throw; 12
crunch bench w/30lbs; 15

[oh press complex] 5x through
top half oh press; 4 @ 125
standing military press; 4 @ 95
push press; 4 @ 115
oh chest toss; 10 w/10lb ball
feet elevated plyo pushup; 10

[squat complex] 5x through
top half squat; 4 @ 335
front squat; 4 @ 185
hang clean; 4 @ 125
jump squat; 10 w/35lb db
jump squat; 10 w/bw

full stretch.

tired.

attack of the killer tomato

hopped back to the gym after work.

long day, didn't eat much and felt pretty gassed all day.

shoulder warmup
[oh press complex] 5x through
top half oh press; 3 @ 125
standing military press; 3 @ 95
push press; 3 @ 115
oh med ball pass; 8 w/10lb ball
feet elevated plyo pushup; 10

outta there.

oh give me a home

wednesday;

went and did some sprint work with trev.

5 yard sprint x 6
10 yard sprint x 4
20 yard sprint x 4

went through that twice.

set up some deep cuts that ended with about a 50 yard sprint.
6 flicks
6 backhands

also did that twice.

stretch.

today;
lunch workout. first half of the complex.
tmill warmup
dynamic
[squat complex] 5x through
top half squat; 3 @ 335
front squat; 3 @ 185
hang clean; 3 @ 125
jump squat; 10 w/35lb db
jump squat; 10 w/bw

jetted out of the gym. stretching later. rest of the complex after school.

if you get the chance to sit it out or dance

gym this morning. managed to get out of bed earlier than i have been, which is good because i have been cutting it close getting to work on time.

treadmill
dynamic

[deadlift complex] 5x through
top half deadlift; 3 @ 335
deadlift; 3 @ 285
high clean pull; 3 @ 135
broad jumps; 10

killed this!

[bench complex] 5x through
top half bench; 3 @ 215
bench; 3 @ 165
speed bench; 4 @ 125
med ball chest pass; 10 w/8lb ball
plyo pushup; 10

stretch.

work.

maybe something later, maybe not. body feels strong. worked, but ready for more.

you know what it is

weekend of rest. felt good. very relaxed and recharged.

monday, afterschool.

treadmill
dynamic

shoulder/upper body warmup

[oh press complex] 5x through
top half oh press; 3 @ 125
standing military press; 3 @ 95
push press; 3 @ 115
oh chest push; 10 w/8lb ball
feet elevated plyo pushup; 10 (pumped each set out really strongly)

[squat complex] 5x through
top half squat; 3 @ 335
front squat; 3 @ 185
hang clean; 3 @ 125
jump squat w/db; 10 w/35lb db
jump squat; 10 w/bw

charged through this really well and felt strong and pushed hard.

5 rounds of;
5 wide grip pullups
10 db swings w/40lb db (5 left hand, 5 right)
10 db snatch w/40lb db (5 left, 5 right)
10 jumprope double unders (got set 2,4,5 straight through)
took about 8 1/2 - 9 minutes. was GASSED after this, but was really happy with this workout overall.

gym in the a.m.