Becoming an Athlete

I did my normal 5-3-1 style workout, which covered horizontal pulling and pushing, with lots of arm work at the end. The dips have been a huge help on my bench press. I killed it today. Bench press: 205 x 5; 215 x 3; 225 x 6!!!! I don't think I've ever done 6 reps with 225 before. After bench I hit alll my back work and arm work, but the most noteworthy portion of my workout was 225 x 6. ROCK ON! I can't wait to start a 2nd 3-wk cycle of 5-3-1 training.

My wife ran us ragged on Saturday morning. Lots of sprint drills, but we broke into 2 teams and did them as a relay. It suprises people when they see just how competitive they are. I hadn't seen any of these people run so fast in the several months to a year that I've known them. After that was strength work using our suspension straps, dumbbells and plyos. 20 minutes of this and everyone was toast.

Another great day at the gym! Deadlift: (warm-up 225x5; 275x3) 295 x 3; 305 x 3; 315 x 3 Hatfield bar squat: 165 x 10, 10, 109; 175 x 10, 10 FBGM: 65 x 10; 75 x 10, 10 Lying leg curl: 87.5 x 12, 10, 10; 100 x 6 Standing calves raise: 95 x 20, 20, 20, 18 Wood chopper: 90 x 12/12, 12/12 Plank 1.5 min

Bench press: 195 x 3; 200 x 3; 205 x 5 Incline dumbbell bench press: 55 x 10, 10, 10 Wide grip pullup ladders: 1-2-3-1-2-3-1-2-3-1-2-1-1-1 V-grip seated row: 105 x 12, 12, 12, 12, 10 Arms superset: a. cross-body hammer curl: 25 x 12/12; 30 x 12/12, 12/12 b. Rope grip tricep extension: 90 x 12; 100 x 12; 110 x 12 Arms superset: a. Spider curl: 20 x 12/12, 12/12, 12/12, 12/12 b. Dips: BW x 7, 9, 8, 10 Arms superset: a. barbell curl: 75 x 8, 8; 65 x 9 b. skull crusher: 75 x 8, 8; 65 x 9

My buddy brock and I came back to ym house after the workout. After a quick rehydration, we headed to the garage and did: (All rounds 3min work / 1min rest) shadow boxing: 2 rnds heavy bag: 2 rnds shadow boxing: 2 rnds heavy bag: 2 rnds shadow boxing: 2 rnds heavy bag: 2 rnds Burn-out drills: 1 min Brock did 2 burn-outs, but I only did one as I have a killer push/pull workout today (17 MAY)

My wife runs boot camp classes, so my buddy and I dropped in for the 6:00 PM class. It was unbelievably hard in it's own right, but doing this after a killer squat workout made it even harder. I. Warm-up: 2 circuits of a. squat x 10 b. sprawl x 10 c. pushup x 10 d. plank x 30 seconds II. Mobility work: a. Lateral drop stance + side slide: 5 each direction b. Windshield wiper + leg raise: 10 each direction + 10 c. down dog + cobra: 5 + 5 II. Strength work: Here is where it got nasty! Density Training: Max reps in 8 mins of a. Tricep overhead extension: Single 35lb x 90 total reps b. Alternating jump lunge: 105 total reps Density Training: Max reps in 12 mins of a. Pushup: 60 total reps b. Hammer cursl: Two 35lbs x 65 total reps c. Squat jumps: 75 total reps III. Sprint build-ups. My legs were DEAD! lateral shuffle + run: 2 x 25yd + 25yd scissors + run: 2 x 25yd + 25yd Plyo skips + HARD run: 3 x 25yd + 25yd Accelerations: 3 x 50 yards Shuttle run relay: 2 x 100 yards! (50 down and 50...

Man, what was I thinking. My buddy Chris Brock and I went to the 6:00 PM boot camp my wife runs. After that, we came to my place and did some fight training. I'm too freaking tired to even get into details. Maybe I'll post tomorrow. I'm gassed, and going to bed. All told, 2 hours of hardcore effort. Not too shabby for the same day as squats. ;-)