new training journal

i have recently started westside training. i really am new to this type of training and really need thoughts and critiques regarding my workouts and progress. it is greatly needed and need to work on my weaknessess so i can become better. weight currently fluctuates 214-216.


8/22 ME SQ/DL

Box Squats 14"
225x5
275x3
315x2
365x1
405x1
455x1 needed help getting it up. stuck at bottom.

**IMPORTANT** HELP NEEDED-I noticed alot of problems today with my squats. First, 14" is below parralel for me. 16.5" is around parralel for me. I really couldnt get into a groove and at the bottom i had no explosion and couldnt explode from the bottom. my top end squat is very explosive but at the bottom is very weak. I think its my hips because i noticed that i felt it all through my hips. Also, I was squeezing the bar trying to break it in half. it was like i was preoccupied in my mind. Eventhough before my set I tried to imprint it and visualize bending of the bar. I just didnt do it. I wasnt tight.

Rack Deads 2.5" below the knees
405x4
495x3
585x3
675xfail

i was dissappointed because i didnt get the 675 but as we referred to before the leg drive needs improvement. I really could feels these in my lower back and hips. I tried to work on the top end explosion so once i deadlift again the weights will fly.

one leg raises
2x10 one leg at a time 3 and 4 plates

inverted pulldowns
220x10,9,9

weighted abs

ab/aductors 2x10

8/23 sprint workout and plyometrics
i dont know if you guys are interested but I wanted to track my progress. this is a sprint and plyo workout I did today.

warm-up- ran once around 400 yard track

forms-sets of skips, form running, track forms, loosening up the joints

stretch

workout
6x150 @50% of 200 time all time were from 21-23 secs which is faster than expected but they were easy except for the last one.
started out at 2 mins 5 secs rest but bumped it to 2 mins 30 secs rest

next week i will keep the same intensity with the same workout but add two more 150's to make 8.

warm down run-1 time around the track

didnt stretch because i knew i was going to the gym to do plyos

high and low hurdle jumps- heights varied. key to jump once your feet touch the ground. hurdles ranged in height and same distance apart. 3 high jumps and three lower jumps. 4 sets of the 6 hurdles.

quick feet drill- taking a jump rope continously jump over the rope for a min to min 30 secs as quickly as possibly trying to explosde soon as the ball of your feet touch the ground. sets varied from right, left legs, both feet, forwards and backwards and side to side. 4 setsxmin to min and 30 secs

box jumps
1x6@46"
2x6@48"
2x10@30" -soft feet, landing very softly. key is to jump higher than needed to overcompensate for the soft landing. landing in a power position.
these are fun to do because i always have older guys coming up to me saying how amazing it is how high i jump.

stretch

8/24

ME Bench

let me start by saying i have never touched weights this high for my bench. i guess it was the intimidation and the lack of knowledge. weighed in at 213 today with shoes on.

3 board press
175x5
210x3
245x2
280x1
315x1
335x1
365x1
385x miss
i really have lacked any form on my bench and always had a bad shoulder so for me to hit weights like this is good. i feel that my numbers will steadily increase with this program. may not seem like much to alot of you but i really have the shittiest form on bench and never pushed myself.

extensions
100x10
110x10
115x9

blue band pushdowns 3x15 aded a purple on the last set as well

front raises
40x10
45x10
45x10

wide grip lat pull downs
200x3x10

straight bar bis

overall i feel that i am getting stronger. i am really trying to get my chest as strong as my back and legs.

8/25

Sprint Workout

Warm up-lap

stretching 15 mins

form running

strides and more stretching

7 fly 40's-times definately arent where i want them to be.

warm down one lap

stretching

8/26 DE SQ/DL

Box Squats(60 secs between sets)
12"Box
185x3x3
205x4x2
14"
205x2x2
225x3x2

speed dl off 5" box(60 secs between sets)
365x4x1
405x5


pull throughs(first time ever doing them)
100x12
120x10
140x10

leg lifts

neck work

i really dont know whats a good speed and it wasnt so i am testing the weights and the boxes. as you can see i went from a very low box 12" which seemed the same as from the 16" box. same speeds throught weights. weight had no difference on my speed. still having that trouble with that 4 inches or so from the box to parralel. aftyer parrelel the weight flies up with ease but those 2-4 inches it isnt near as fast. worked on form and squeezing the bar and bring my back together.

8/28

DE Bench
Speed Bench(60 secs rest)
185x3x3
205x3x3
225x4x2
speed was very fast for all sets. i didnt pause reps at the bottom and speed was very good.

lockouts 11.5" in from chest and 5" from bar to lockout
275x5
315x5
365x5
405x3
didnt want to overdue it bc its only DE day

blue band pushdowns
1x20
1x18
1x15
1x13
these dont hurt my tendonitis in my triceps

iron cross
20x2x10
20x1x8

t bar wide grip
5 platesx10
6 platesx10
6 platesx9
easy reps. didnt want to over due it and go too heavy and break form.

straight bar
85x10
105x10

8/29

ME SQ/DL

well not what i expected today because it was my first effort at GMs

straight leg/back GMs
225x5
275x3
315x2
365xM
225x5
really couldnt get into a groove with these. felt awkard. set the pins at 3 and a half feet(42") which i think was too low for my first day ever going heavy with them.

pull throughs
120x12
150x10
170x10
200(stack)x10

this was my second time doing these so now i can base my weights on something.

SLDL
315x3x10
kept it lighter bc my back was fried atthis point.

lat pulldowns palms facing in
230x3x8

pulley pulldown abs
stack(200)x3x12

well as i said previously first day with heavier GMs. my back was cooked after the pull throughs and went onto SLDL with a middle weight that i use. not too heavy and not too light. i could barely stand up straight after these sets. besides the GMs everything was alright.

also if someone could comment on how i set the pins at 42". is that too low for the first day? its almost completely straight for me.

Ya you need to re-work this for football training or you are going to overtrain/spin your wheels. WSB can be done very well if done correctly for fottball, the balance with sprint work etc is key, especially for the hip development you are wanting.

What position do you play?

8/31

ME Bench
today was just one of those days. i am not even going to make any excuses but if anything could go wrong it did.

raw bench
180x5
215x3
250x2
285x1
315x1
350xcannot determine. really had some guy that didnt know how to spot and i didnt even strain and he started to put his fingers under the bar. didnt even strain one bit.

lockouts
315x5
365x5
405x5
455x4
the bones in my forearms and wrists felt like they were crushing it was awesome. i really have no idea how some of you guys can push these kinds of weights.

pushdowns
130x12
140x11
140x10

close grip palms facing me pulldowns
215x10
230x10
230x7

posterior delts
150x3x10

i tweeked my shoulder a little when warming up. no idea how that happened. just a little strai. all together today was a bad day. my head wasnt in the game and my numbers where i wanted them to be.

9/1

Sprint Workout- Endurance and Explosion

Warm Up

Forms

Stretching

15x10 yards
rest period walk back and set back up- roughly 25 secs
8x20 yards
walk back and set up

starts- trying to get my start alot better. i analyzed my 10 and 20 yard sprints and my 10 yard is way too slow. i have top end speed but the rest is slow. need more explosion and form coming out of my stance.

all done on grass in football cleats.

stretch