Back training

Basketball

Warm up:

Double Unders

Clean practice (65#)

6 rounds:

15x25# back extensions

10x70# bent rows

2 rounds:

50 sit ups

Season Recap and WOD

Varsity ended pretty well. We won sectionals for the second year in a row (unheard of in Brighton). I didn't get the playing time that I expected, partially because they took a faster, better player that used to play forward and put him in my position, partly because i just didn't have that great of a season. I did start around 5-6 games. Im happy about that. In the end though it didn't come down to playing time. I just wanted to win. 

Now that the season is over I am captain along with three other players. Im running the show cause most of them don't show up or help out with team activities. This means I am in charge of offseason training. No more nautilus machines for this team. We are going to do all free weights with an emphasis on: deadfift, back squat, and bench press. 

This doesn't mean that my only workouts are going to be team ones. They aren't. But my workouts are going to be focused around mainly those lifts. 

In addition to off season soccer, i have a tournament coming up for DMS on thanksgiving weekend. (my dad is giving me some kettle bells) I am also continuing pool running in the mornings. 

Last major update: In the spring I will be playing ultimate frisbee. I am training during the winter a bit, but the only thing I will really have to work on is throwing. My speed and stamina should be at the right level because it will be during the DMS soccer season. 

TODAY:

Morning:

10 mins pool run

1 LB every 0:40s for 13min = 21

1 2xLB

After School:

warm up

10x95# BP

10x95# BP

10x95# BP

10x115# DL

10x115# DL

5x115# DL

10x LK

10x LK

10x LK

5x P-U

5x P-U

5x P-U

5x P-U

10x BE

10x BE

10x BE

Chipper

Yesterday 1 gallon of milk.

Today
 1x5x155# Deadlift

 10 burpees
20 front squat 45#
30 SDHP 45#
40 box jump 30"
50 back extensions
40 box jumps 30"
30 SDHP 45#
20 front squat 45#
10 burpees

 Time: 21:00
 Some pull ups afterward for some fun.

 HOOYAH
Steve

Pull/Dip

Today I did my first lifting session for Strong Lifts 5x5. I am using this as a basic linear progression model for my weight training. How it works is you do 5 rounds of 5 reps of the certain power lift. Then when  you can do that weight, the next time you do the lift you add five pounds. Thats it. With this in addition go the GOMAD diet I am hoping to increase my strength tremendously.

Today:

Warm up:
10 back extension
10 back extension 25#
20 pull ups
10 box jumps 30"
15 dips

Started with some drills and skills with muscle up on rings.

5x5x135# bench press

For time:

120 pull ups
120 dips 
(first 60 each unassisted, second half assisted 50#)
Time: 34:00

Count each break in sets and at the end multiply by 3 and do that number of burpees. 

48 burpee finish

Trained with a marine. Apparently he has a chin up record of 45 dead hang. My jaw dropped when I heard that number.

Milk: 2/3 gal
Tomorrow is hoover ball.

HOOYAH
Steve

Yesterday

First of all friday I did a quick 4 hours of soccer on the turf.

Yesterday in the morning a quick workout:

4x5x185# back squat

25# back extensions
x15
x20
x15

3x20stepsx25# each hand walking lunge

Afterwards went to a party for about 16 hours until I passed out from exhaustion at 4am. Played basketball, soccer, swam, and some biking. 

Good day

Today I had a flight to my dads and I am recovering from the party.

HOOYAH
Steve

More Bench

Practice yesterday.
Today:
Warm up:
7.2 mile bike ride

Bench press
10x54#
2x65#
2x85#
2x95#
2x115#
2x135#
2x155#
1x165#
1x175# fail

5 rounds of:
10 sets of
1 knee raise on dip machine
1 straight leg lift dip machine
5 dips


Back squat:
10x65#
10x95#
5x115#
5x135#
5x155#
3x175#
3x185#
3x205#
1x225#

Back Extension 25#
x10
x15
x20
x15
x10



3rounds each

10 seated row 100#
10 lat pull down 100#

HOOYAH!
Steve

Back WOD

Soccer practice

5 mile bike ride 16 min

I'm going to be incorporating more biking into my WODs because over the summer I am taking a week with my dad to go mountain biking. I want to be prepared to bike long distances.

back extensions
10
10x25#
15x25#
20x25#
15x25#
10x25#
10

2x10x100# seated row
2x10x100# lat pull down

Basketball afterwards
Then some swimming.

HOOYAH
Steve