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T.j.

I

IronLion

New member
T.J.

No not tiajuana, training journal

7/26/03

warmup:
walking lunges 30 yards x 2
side lunges 30 yards
backwards lunges 30 yards

dynamic:
high knees 15 sprint 15 x 2
hamstring flexion 15 sprint 15 x 2
starts 30 yards x 2

work:
40 yards
1-4 start at 60 percent and build to 90
5-10 90 percent focus on lengthening stride

agility:
none today it was 109 degrees today
 
Last edited:
7/27/03

DE UPPER

Speed Bench 185 + 50 pounds of chain each side
9 x 2

Hang Power Cleans

185 x 3 205 x 2 225 x 1
205 x 3 225 x 2 250 x 1
225 x 3 250 x 2 275 x 1

One Handed Snatch

115 x 3
115 x 3
115 x 3

Rack Lockouts (4 inch ROM)
315 x 5
405 x 5
455 x 3
505 x 3
545 x 2 and a half

Plate pinch
25 x 10 seconds x 3
35 x 10 seconds x 1 (walking)

Face pulls on the lat pulldown

100 x 8
100 x 8
 
nice man...crazy numbers

you can 1 arm snatch 115??! you sick bastard
 
07/28/03

ME LOWER

Parallel Box Squats
No Gear
45 x a lot
245 x 10
445 x 8
445 x 5
535 x 5
625 x 2 (with my badass valeo belt)
done didn't feel like going for 1 b/c my hip is still a little weird and I have a workout this weekend

SLDL
225 x 10
315 x 5
405 x 5
455 x 5
495 x 5 * PR Lower back felt great, had some left in the tank but I'll save it for next week

Zercher Front Squats (thick bar)
100 x 10
190 x 10
280 x 5
280 x 5
330 x 5 * PR (i think)

Heel Out Standing Hamstring Curls
some weight x 8
some more weight x 8
I am working on fixing a muscular imbalance

No ab work today, the zerchers took care of that...lol
 
I haven't trained with him lately, I saw him today though, he has this new goatee thing that makes him look like tank abbot....lol

come on down there is always a good group around 5-6 pm
 
Re: 07/28/03

IronLion said:
ME LOWER

Parallel Box Squats
No Gear
45 x a lot
245 x 10
445 x 8
445 x 5
535 x 5
625 x 2 (with my badass valeo belt)
done didn't feel like going for 1 b/c my hip is still a little weird and I have a workout this weekend

SLDL
225 x 10
315 x 5
405 x 5
455 x 5
495 x 5 * PR Lower back felt great, had some left in the tank but I'll save it for next week

Zercher Front Squats (thick bar)
100 x 10
190 x 10
280 x 5
280 x 5
330 x 5 * PR (i think)

Heel Out Standing Hamstring Curls
some weight x 8
some more weight x 8
I am working on fixing a muscular imbalance

No ab work today, the zerchers took care of that...lol
Click to expand...

That weight for zercher's is crazy. Kick ass!

BTW, I painted over my bad-ass Valeo belt.:D


Joker
 
I am not sure why I do it, but every time I get up to a weight that should be in the 3 and less rep range for me I get scared and pull out the belt. Funny thing is that it doesn't do much, it is a flimsy piece of crap (as pointed out by pillsbury today). I guess it is because i have been fighting to come back from one lower body injury after another and I simply don't think I could handle another one mentally right now. From january to june i had a sciatic nerve pinch, a hyperextended back, and a pulled hamstring on both sides. I am just now starting to make progress in my lower body for the first time in a year and I am so scared to screw it up. I guess I need to put it all out of my mind but it is easier said than done. The only thing I could think of while squatting today is "please don't hurt yourself and f*ck up another tryout". I have to find a balance between pushing myself in the gym and benefiting from it, and just risking too much.
 
It actually took a long time for me to stop wearing a belt in the gym. I started by loosening it a notch at a time until it was basically hanging on me. Even then, it was another month or two before I could get myself to lose it completely.

But then, I haven't had any back injury's to get over. I can totally understand where you're coming from, man.


Joker
 
the first time I hurt it deadlifting with really bad form and way to much strength, the second time I hurt it arching too hard (and wrong) on a bench press.

both were dumb injuries that should have never happened
 
relax IL........... its not like your some gym nerd that wears a belt for curling. injury's are injury's and you have to guard yourself against them. especially when you have had 2 within the same year. i dont see anything wrong with wearing a flimsy ass belt just to ease your mind. take care of yourself.


no i have a question. did you say on another thread that you were only 23 years old. here i will type it out. Twenty three years old??? but cause you typed that in another thread. and im really hoping your just dislexic on the key pad and meant to type 32, thirty two. becuase if your only 1 year older than me........ i mean you said you just had a birthday so that would make you only 6 months older than me. then im just going to go break something!!!!

X
 
07/29/03

Sprint Work/Plyo/AR

Warmup:
Some statice stretching about 10 minutes....I had a good deal of soreness in the hamstrings and low back, duh....lol

dynamic/plyo work

Explosive High Knees 5 x 15 yards
Split Lunge Jumps 5 x 15 yards
crossovers 2 x 15
side shuffle (in a deep squat position) 2 x 15 both ways
Stiff Leg Bounding (ouch this is hardcore at 315 pounds)
4 x 20 yards
Speed Skater Starts 2 x 10
Track starts 2 x10

Sprint Work:

50 yard build ups x 5
10-10-10-10 accelerations x 10 with 90 seconds rest
(basically start at 65 percent and then at 10 yards accelerate to 75 and at 20 accelerate to 85 and at 30 accelerate to 95 percent)

start work for times:
20 @ 2.78
20 @ 2.67
20 @ 2.9
20 @ 2.75
20 @ 3.something I was just done...lol those squats and deads took a little snap out of my legs and it is 95 degrees even at 10 am in Oklahoma
 
your a freak........... im officially going to break something. i cant belive you are 23 and bfold is 25-26........... i feel like im just spinning my wheels.............

im ok..........really. i just have all the motivation i need for the next 3 years......... thanks guys.

good work though. i cant believe your that young, that big, that strong, and that agile.

X
 
Nice work bro, you've got me beat on a couple of lifts. 495 x 5 stiff legged deads??? Damn...

::shakes head::
 
Great job man, those are some nice numbers. The best way to deal with the mental game is wear the belt only on your top weight set. after a while the other sets will be as heavy or heavier than the weight you were worried about. It is a lot mental, I just never feel comfortable with a belt on at all....

Keep us posted on the progress.
 
Wow, she made you eat donuts and milk? Thats a keeper

Im sure you will make up that workout soon

If not for the injuries your strength would be unmatched
 
07/30/03

ME UPPER

2 board press
225 x 10
315 x 10
365 x 8
405 x 6

I couldn't move my arms anymore after this, I had a numbness and pain from the inside of my bicep up by my shoulder all the way down to my forearms. I have been "dieting" for the last week and I think this was payback for the water I have shed.

anyway I couldn't even pick up my workout bag so i called it a day and my fiancee drove me to krispy kreme and made me eat a dozen doughnuts and drink a half gallon of milk.

fuck it, dieting is for men's health readers;)
 
8/03/03

DE Upper

worked out with Cochise....great guy, super strong, showed me and the avatar girl around his maze of a gym

Speed Bench:
8x2 @ 185 + purple bands

one hand snatch
95 x 6
115 x 6
115 x 6
135 x 4

Explosive push ups to boxes
8 @ 6 inch boxes
8 @ 12 inch boxes first one from ground the rest were touch and rebound
5 @ 12 inches

Saxon side bends with olympic bar
3 x 8

I did a workout the day before and I went to bourbon street that night. I drank 3 or 4 hurricanes about 96 ounces of beer and 4 or 5 shots of jager and tequila.....not a bad showing but definately not a pr, I figure since I only drink once every couple months I did allright.....on a side note when you get drunk on bourbon street and your are staying 6 miles away in the garden district and are wearing flip flops.......don't spend all your taxi money on beer.
 
Folks, no mistake about it. Ironlion is a beast of a man. I watched him at work in the gym. He is pretty amazing. I would link to thank him and his fiancee for stopping by and working out with me. Ironlion, I wish you the best of luck in your tryouts.


Cheese Rocking Out!!!!!!!!!!!
 
08/05/03

ME LOWER

Well I spent about 14 hours in a car yesterday so my me effort lower turned into a core work/event type day....got a great workout just didn't feel strong, I'll be back with a vengence come next week but for now I have to stay healthy and perform well again this weekend so i'll be playing it safe and taking a couple days off again this week


Gunner Walks:
250 pounds 2" thickbar
3 sets of about 40-50 yards
down on the right shoulder back on the left


Conventional Deadlifts
135x10
245x8
445x8
535x3
645xmiss
645xmiss
*this is when I decided to go easy...lol...i got punked

rotations with the oly bar
(poor man's landmine)
2 or three sets of a bunch with some weight

bent presses x1 with the bar for a bunch

done.....note to self....when benchmonster is out back doing something that looks really hard, don't jump in as a "warm up" for a me deadlift day.
 
So i got about 2.5-3 years to catch up to you....

Just watch what happens...
But by then you'll be squatting 10000 and i'll still be chasing...

;)
 
Exodus said:

no i have a question. did you say on another thread that you were only 23 years old. here i will type it out. Twenty three years old??? but cause you typed that in another thread. and im really hoping your just dislexic on the key pad and meant to type 32, thirty two. becuase if your only 1 year older than me........ i mean you said you just had a birthday so that would make you only 6 months older than me. then im just going to go break something!!!!

X
Click to expand...


LOL X, I hear you... I just tell myself that I'm younger and lighter.... that's it
 
08/06/03

ME Upper (not really)

well I have a 225 for reps test on saturday as well as a full workout so I am taking it easy this week. I decided to do the rep test today a little heavier to see where I am at. Tomorrow I will work on sled starts, 40's, and some de box squats....oh and probably test vertical.


Flat bb bench press:
135 x 20
250 x 26
felt good and I probably had 3-4 more left in the tank but I didn't want to push it today, depending on the strictness I hope to get close to 40 on saturday

Hip Swing thoughs
2 x 23 pound kbells
3 sets of varying height swings

1 set kbell arm swings

1 set of 8 15 pound medicine ball rebounds laying on the ground

1 extra long conversation that led me to the realization that in order to be fast one must be relaxed not freaking tight, this along with some relaxation exercises should help me a lot when running.
 
08/07/03

DE LOWER

still in "in season mode" by no means a typical workout....

W/U
complex drop squat into jump squats with bar only
1x10

full atf oly high bar squats (explosive up onto toes)
6 x 3 at 225

sled sprints
150 pounds x 5 40 yard loose sprints
200 pounds x 3 40 yard loose sprints

Box Jumps
5 jumps to a 36 inch box
3 jumps to a 45 inch box (1 miss lol)
3 jumps to a 45 inch box
big ups today....feel like I may hit 34-35 this weekend, bodyweight today 318 pounds
 
i find it hard to fathom that at only 23 you are that big at 318lbs. i find it hard to fathom that at 23 your 318lbs and can run and move that fast. i find it hard to fathom that at only 23 you are 318lbs can fun and move that fast and still find a way to get a almost 3 foot vertical..............dude..................

................................ your sick.

but good work, and good luck.

X
 
results:

40: 5.05
bench for reps: 28 (i hit the rack and got pissed.....long story)
20 yard shuttle: 4.65
Broad Jump (they did this instead of vertical): 110 inches
Height: 6'2.5''
weight: 311 pounds

the broad jump was good because it was done where I had to land and stick or it was a foul, so this took a few inches off what it may be...either way I was happy with it
 
8/10/03

Just a workout....

on the road so I found a gold's and trained there, it was nice...too nice....they had a ghr though

bench: (i was pissed about the day before and my performance so I repped out)
225 x 30
315 x 12

stability ball db press
110 x 10
110 x 10

tate presses
70 x 8 x 3

pushdowns
200 x 8

ghr x 10 at bw

underhand bb rows
315 x 5 x 2

flat stability ball sits
1 minute
 
im sorry that things got a little messed up bud........ what does that mean for the results of the compound..

good workout though, its amazing that those were your pissed off day after numbers...............very impressive.

X
 
Re: 08/05/03

IronLion said:
ME LOWER



Gunner Walks:
250 pounds 2" thickbar
3 sets of about 40-50 yards
down on the right shoulder back on the left




done.....note to self....when benchmonster is out back doing something that looks really hard, don't jump in as a "warm up" for a me deadlift day.
Click to expand...

Ha ha ha. I just saw this. Yeah, Goerner walks are not something you jump into to warm up. I had already done my bench and deadlift workouts before doing the Goerner Walks and was pretty pumped before I got to the alley.

People walk out into the alley, but they limp back. . .

LOL, hey, you did very well, especially considering that was your first time to do those. I bet except maybe for Bfold, DBCooper and maybe Mule, there are not many, if any on this board that could have kept up with what we were doing.

If it makes you feel any better, bigokie, who is six five and 280-290 came down from Stillwater on Saturday to train with me and Gorrell. He was puking by the time it was over, and this is a guy who has been training strongman events and doing 20 rep squats to get into shape.

It is just a different world out there in the alley.

And for those on the board who have not met Ironlion, he is as big, and explosive and nice as he seems on this board. He is a good dude, and I hope he sticks around my gym for a while. None of the small guys there can work out with the BackAlley boys, BM and Gorrell, so we need some big fellas to keep us on our toes.

You are doing well, and I hope your athletic career takes you where you want to go IL.

B.
 
First of all lets post some Goerner walk photos please.

IL

some days are better than others man. Continue to harness the aggression, travel and train brutha. Keep the hate tank rolling!
 
I have been pushing it hard for a while and things have been hectic, I rejoined the arena team for the playoffs and I have been taking it very easy this week because I am not going to get any stronger in the next week....i'll just sum up monday thru friday for anyone interested, this week is considered a week off, next week will be light and high rep and the week after I'll start a new training cycle during which I will be experimenting with more ballistic and "odd" moves....I will try to get some video if I can cause it should be some interesting stuff.


Monday-spent the day walking around San Fran and Marin...went swimming twice
Tuesday-Was on a plane almost all day....had to sit on a runway in Dallas for three and a half extra hours b/c of thunderstorms
Wednesday-Football practice approx 4 hours....did some stretching, was very tired
Thursday-Football practice same time....came home and did some band work and Iced knees
Friday-Ran errands and watched film, iced knees, iced shins, astro turf sucks--saw american wedding....almost wet myself when stiffler eats the dogshit
Saturday--game day
 
good news: going to the arena cup, got some decent film

routine for this week will be:

Sunday ME Lower

Tuesday ME upper

Thursday DE upper and Lower
 
8/17/03

ME LOWER

I played a football game last night so I went pretty easy today, but I actually started to loosen up and hit a pr so I was stoked.

Warm Up
O/H squat
1x10 45
1x10 135
Drop squat
1x10 95
1x10 135


Stiff Leg DL (i had to workout at bally's and there was no knurling on the bar and no chalk so this was more a grip exercise than anything else)
135 x10
225 x 10
315 x 5
405 x 5
495 x 5

Zercher Front Squats (regular bar w/ sissy pad)
I used a little different form today, I took the bar down out of the racks and went atf with it, it felt better than doing them off the pins like I had been doing)
135 x 10
225 x 8
315 x 5
315 x 5
365 x 5 PR felt good, and I paused for a full second to break up the concentric/eccentric...i think I'll hit 405 + in a couple weeks

GHR off the floor
3 full reps + 5 neg
3 full reps + 5 neg

Bent Presses
65 pounds x8 each side x 2 sets
 
Re: 8/17/03

IronLion said:
Bent Presses
65 pounds x8 each side x 2 sets
Click to expand...

i think i know, but what are bent presses???

X
 
If not for the football and the injuries stopping your progress you would be one of strongest men on the planet ... what did the Bally's people say when you were doing your exercises?
 
8/19/03

ME UPPER + event

Shoulder girdle w/u
light kettlebell zott presses
some three way rotator with a 10 pound plate

Incline Bench w/ 2" thickbar
75 x 10
165 x 10
265 x 10
315 x 8
365 x 5

my form really fell apart, the thickbar gets really difficult when the weight feels heavy, but it keeps my bicep tendons and elbows from getting too sore

Seated Military w/ the 2" thickbar(wanted to do push press but my patellar tedonitis is killing me)

75 x about 20
165 x 10
215 x 8
265 x 5
305 x 1/2 big fat miss....i know I have it in me just not till my joints heal and the damn weight dosen't feel like it is going to kill me

The Farmers Death March--it was well over 100 degrees w/ the heat index today

used the mastiff farmers implements for the first time today, I have done farmers with dumbells before but never with the actual implements

75 pounds x 100 yards running 1 turn
165 pounds x 50 yards running 1 turn
165 pounds x 50 yards running 1 turn
then the big daddy....inspired by revexfest and bfold's last sunday...I meant to load bodyweight in each hand but I screwed up and loaded way too much b/c I was using the 88 pound plates.
341 pounds x 15 feet then 3 pick ups and drops after one or two steps, I think I made it about 20 feet total. I was happy I was able to pick them up in the first place and so this was a huge pr for my first time.

Medium Weight Kettlebell ballistic swing throughs for gpp/endurance

2 sets with 2 60 ish pound kbellsfor about 25 the first set and 20 the second

I sat on the bench for a while and almost passed out....lol

I was by myself and I feel like just setting up and breaking down the farmers should be listed cause it was killiing me...lol

drank a postworkout shake and went to the pool and did:
4 sets full sprints
4 sets back pedal sprints
2 sets side bounds
2 sets one leg quick jumps
1 set side to side on each leg
2 sets stiff leg walks
all done in a olympic sized pool (about 25 meters?)in 4 feet of water
 
Update: just had a massive swain (3 plates plus desert) over at the Golden Corral, I can barely move and it feels good, I feel like cartman in the beefcake episode....
 
9/17/03

----still injured but back on a regular split, not maxing or going heavy though...working on anaerobic endurance mainly....hope to be healthy within two weeks

ME UPPER
No Support Seated OHP
135 x 10 (stoping below chin and reseting every time in the rack)
185 x 8
185 x 8
225 x 6
225 x 6

Zott Presses
8 at 56 pound KB's
8 at 56 pound KB's
8 at 56 pound KB's

Alternating Dumbell Curls
60 x 10
70 x 10
80 x 10

One hand thickbar Deadlift Holds
about 30 seconds at 180 each side X2

COC Grippers #2
5 crushes as fast as possible on the right 3 on the left
10 second hold closed each hand x 2
hook grip static closed holds x 1

Hindu bats:
shrugs x 15 x 3 20pound bat
forearm work
 
IronLion said:
9/17/03

----still injured but back on a regular split, not maxing or going heavy though...working on anaerobic endurance mainly....hope to be healthy within two weeks
Click to expand...
Glad you are feeling better. You'll be 100% in no time.

That's a sick workout for someone that's injured.
...chad...
 
IronLion said:

Hindu bats:
shrugs x 15 x 3 20pound bat
forearm work
Click to expand...

good work bud........... that seated ohp is incredible. i just did 2 x 3 with 225 and i felt like i was being driven in the ground, you are so unbelievably strong.

on these hindu bat strugs......... i presume you meant that you did them with your arms in a iron cross posistion??? were the bats parallel or perpendicular to the floor???

X
 
Re: 07/28/03

IronLion said:
ME LOWER

Parallel Box Squats
No Gear
45 x a lot
245 x 10
445 x 8
445 x 5
535 x 5
625 x 2 (with my badass valeo belt)
done didn't feel like going for 1 b/c my hip is still a little weird and I have a workout this weekend

SLDL
225 x 10
315 x 5
405 x 5
455 x 5
495 x 5 * PR Lower back felt great, had some left in the tank but I'll save it for next week

Zercher Front Squats (thick bar)
100 x 10
190 x 10
280 x 5
280 x 5
330 x 5 * PR (i think)
Click to expand...

Jesus.

That's an awesome...everything!

Not that I'm surprised, of course :)
 
With the hindu bats, I do them in an "iron cross" position with the bats vertical so perpindicular....its funny I have done mostly hindu bat work and coc grippers since I hurt myself and I measured my forearms and biceps yesterday. My biceps have lost about an inch from me not doing anything and losing 15 pounds....but my forearms....well they measured 15 and 3/4 up about an inch over the last three weeks....I have never had such a strong grip either, its amazing


cheese and guld....thanks
 
shit your fore-arm is close to the size of my arms, lol.... More grip work coming up. How is your rib anyways? you doing alright or still need more time to heal?
 
Your strength is simply incredible! Glad to see your recovering well. Youll be back better then ever before you even realize it! Never tire of reading your lifts! Incredible Good luck!
 
8/21/03

DE Upper

Dynamic Bench w/ light js bands
135 x 3
185 x 3 x 7

Close Grip pin Press (about 8-9 inches rom)
225 x 10
315 x 5
315 x 5
315 x 5
315 x 5

Light Band Around the Back DB Bench Press (Pronated wrists super fast tempo)
60 x 10
60 x 10
60 x 10


Hindu Bats:
Iron Cross Reverse Flyes 3 x 8
1 set of 30 cleans
1 set of 20 wrist flexion and extension

COC grippers

#2 x 5 x 2 and a few static holds with the #1


Oh and I had to move more stuff so I turned it into an extra workout:

Concrete bocks Pinch griped (about 50 pounds)
Ran about 50 yards like that and then up the stairs
Carried 3 cinder blocks in front of me and did the same thing up the stairs four more times

I was gasping for air and about to puke when i was done and all my new neighbors probably think I am the worlds biggest assclown...lol
 
good work on those gm's and zerchers.

your recovery rate is increidble, just a few weeks ago you could even lie down without pain, your a monster, i agree with you not going 100% just yet, nothing wrong with testing the water.

X
 
8/22/03

ME LOWER

My first sorta me workout since the injury

Warm Up Plyos:
Knee Tucks 2 x 10
1 Leg knee tucks 1 x 10
Step Down quick leaps 1 x 10
Depth Jumps 1 x 10


Workout:
Arched Back Cambered Bar Full Rom GM's (medium to narrowish stance)
bar x 15
135 x 10
225 x 10
275 x 8
315 x 8
365 x 5
405 x 5
455 x 3
felt solid wasn't about to push it today but I think that is close to my old pr so i am not to far off

Zercher Front Squats (full oly squat w/ 2 second pause at the bottom of rep and explosive concentric)

225 x 10
315 x 5
315 x 5
365 x 5
365 x 5

Strict RDL's (knees locked ass back bar drags on legs)
315 x 8
315 x 8
315 x 8


Turkish Get Ups
40 pound db x 5 each side x 3

workout took right at an hour I took no more than a minute between sets...trying to work of all the cigars I been smokin....lol
 
damn IL you are VIKING strong. I really love the way you train man. Thank you for posting it all the time. It keeps me going and gives me a solid perspective on things as well.

Thank you.

******How are the wheels feeling? I thought you might have been going light for a ibt but.......I guess not muhahahahahaah
 
I have a fire lit under my ass right now....i have been hurt too much and I have been feelin like DMX in slippin lately....so i am passionate about getting beyond where I have been before. I am down to 308 as of this am and i am going to go down to about 295-300 and get my damn forty under 4.9 where it should be....no more fucking excuses
 
9/28/03

DE Upper

Purple Band Speed Bench
8x3 @ 185 plus bands

Push Press
3 with bands
3 with 135 + bands
3 with 135
3 with 185
2x3 @ 225

16 inch box drop rebounds
2 x 5
16 inch box push ups starting from the floor w/ no stretch rflex
3 x 5

Bent press W 70ish kbell
2 x 8

Rotations
2 x 8 w/ 25
 
Last edited:
9/29/03

ME Lower

W/U

Hang Snatch @ 135
4x4
Overhead Squats @ 135
3 x 10
Drop Squat to BHN Push press
4x4

Box Squat
bar x a lot
135 x a lot
225 x 10
315 x 10
405 x 8

Rdl
225 x 6
315 x 6
315 x 8

Kbells swing through
2x20 @ 80ish

Leg press
2 x 6 w/ ? as many plates as would fit

I still feel weak as hell, every time I try to push hard my body shuts down because i am scared to reinjure myself....it will take some time to get over this
 
sounds good man, im glad your healing up nicely.

can you describe what the box drops rebound things are:

X
 
I will start posting videos of my plyo/oddball work in a few days when I figure out how to use the video editing software....I don't type very fast so explaining some of this stuff is awful
 
IL,

I know what its like to have some serious injuries as well as minor ones. It all comes down to the same thing.

CONFIDENCE

You do not lack in this department and you have it for all the RIGHT reasons. You have the support here as well as where it counts the most. I have faith in you man nomatter what you decide to do.
 
IronLion said:
I will start posting videos of my plyo/oddball work in a few days when I figure out how to use the video editing software....I don't type very fast so explaining some of this stuff is awful
Click to expand...

I use Windows Movie Maker. It's really easy to figure out, just time consuming to edit the videos. Looking forward to them!
 
10/1/03

ME upper

Thickbar bench press
250 x 12
250 x 12
335 x 5
335 x 5
335 x 5

close grip low rack press
245 x 10
315 x 5
315 x 5

got pissed and left


10/3/03

DE Lower

No Gym Work

Plyo's:
Knee Tucks x10
depth jumps x10
box step downs x10

angle board side step 3x10
Box Jump w/ weight
Box Jump for height and distance
Box jump for height

Sled Sprints
2 x 40yards at 180 pounds + 2 walks back
4 x 40 yards at 300 pounds + 4 walks back


10/4/03

60 degree incline hill sprints
5 at 50 yards
2 at 50 yards backwards (quads went numb...haha)
3 more regular

Worked on ten and 20 yard starts, filmed them for technique analyisis
did about 20 total get offs

skill work, upper body hand moves


10/5/03

DE Upper
225 bench for reps
1x30
1x25

Push Jerk in the rack
135 x 8
185 x 5
225 x 3
225 x 3

Behind the Neck Push Press
135 x 8
185 x 5
225 x 5
225 x 5

Face Pulls
3x10 at 140

Low rows (no body movement)
2x12 @ 300

Sprint work:

Bounding 2 x 30 yards
skips for speed 1 x 30 yards
skips for height 1 x 30 yards

high knees 2 x 30
ass kicks 2 x 30
mid level hurdles 40 yards (4 hurdles) x 5

Ten yard starts (technique) x 15 to 20
20 yard x 3

Sprint Interval 1/2 mile walk corners sprint straight at 70-80 percent
 
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