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Mike's Log
1/2/13
-Warm up - incline walk 5 min; 100 single jump ropes, 75 double jump ropes (15 max)
-Hip openers
-Standing Broad Jumps - up and back 5x
-Standing Press - 45x10, 55x5, 60x3, 70x3, 80x3, 95x3 (trying to utilize new hip motion)
-Dips - bodyweight 23x (max)
-Hanging Leg Raises - x9, x6, x6, x5, x5
-25lb Plate workout (front raise, bent over row, curls, tris, pump press) x15 ea, x15 ea, x10 ea
Notes: Tibalis Interior and Extensor longus are spent after the broad jumps. Very fatigued now. Was unable to do medicine ball throws due to class being in throwing area.
Last edited by MikeWhit; 01-02-2013 at 07:12 AM.
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1/5
Warm up - Bike 5 minutes, Walking lunges, pushups, hip openers
- Med ball throw - 15lb ball, 16x (:10 sec rest) 14x
- Power Clean - 95x3, 105x3, 115x3, 125x3 -- (2 min break between each set) Did not struggle on last, can go up
- Deadlift (quick) - 135x3, 185x3, 195x3, 205x1, 205x10 (1 min break between each set) Did not struggle, can move up
- Bench - 135x5, 135x5, 135x5, 135x5, 135x5 --Easy
- Farmer Carries - 80lb dumbbell, up and back (80 ft) x8 sets
- Walking lunges - 25lb dumbbell, up and back (80 ft) x 5 sets
Good workout, legs feel fine...no injuries to note.
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1/7
Warm up - Prowler walk 3x up and back 50lbs; 2 min. hip openers
- Med ball throw down - 12 lb x 20. --good lat stretch and felt good
- DL volume - 225x5, 245x5, 265x3, 235x12 (til failure)
- 1 arm db row - 40lb 3x20 -- was the right weight, last set was tough
- Barbell curls - 65x10, 70x8, 70x6
- Chin up 2x til failure - x9, x6
Legs feel good, shins with no pain.
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1/9
Warm up - 5 min bike, hip openers
- Low box jumps 3x5
- Med ball throws - 15lb x 15 throws
- Press 3x5 @90lbs --did not fail on any set
- Speed Squat 5x3 @ 115lbs -- hips feel fine
- Chin ups and push ups til failure (4 sets)-- Set 1: 12 pull ups, 35 pushups; Set 2: 7 pull ups, 24 pushups; Set 3: 5 pull ups, 11 pushups; Set 4: 4 pull ups, 12 pushups
Overall felt fine. Can move up in workload. Shins and hips feel fine
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Hi Mike. What are you training for?
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What are you competing in?
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I'm not competing in anything now...just doing these workouts to increase strength for now
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1/11
Warmup - bike 6 min, hip openers
-Prowler sprint 5x up and back with 20lbs...1 min rest
-Power Clean - 95x1, 105x1, 115x1, 125x1, 135x1, 145 (miss), 140x1
-High Pull - 105x8 ---trying to get this technique down. Can move up
-Speed DL - 225 10 sets x1 (:30 sec rest in between)
-Weighted pull ups (prone) - 5x5 with 20lbs dumbbell at feet
-DB Side Bend - 70lb 3x15 each arm
Did not have time for up downs, but will implement in next workout
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Hey...just training to build some strenght and weight.
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1/12
Warm up - Bike and Hips
-Up downs x 50
-Speed Squat 10x5 @ 115lbs (:45 sec rest)
-Bench - 95x5, 135x3, 145x1, 155x1, 175x5, 185x4 (did not try a 5th rep)
- Speed sets right after - 135lb 8x3 (1 min rest)
-Clap Pushups 5x5 (:30 sec rest) - hard floor, would have done 10 sets on a mat
-Circuit x 4 sets - DB curls 20lbx15 reps; DB lat raise 10lbx15; iso plate raise 5lb each hand :30 sec. (last two sets I could only do iso for :20 sec)
-Good stuff...feeling good!
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