where I've been.
Work is crazy, and that shit was killing me for awhile. sleepy all the time and mood swings at the drop of a hat.. big reason is because I making the time to train. So now I am cause thats a part of my life and a big stress reliever I lift weights, Jump and sprint... Thats what I do, so I'll keep doing it
S&C is going well... its only in its official 2nd month and I have 14 kids mostly very young. I have two that are stand outs though. one is a freshman who starts on his varsity basketball team and just made his varsity baseball team (that HS won State in baseball last year). The other is a old teammate of mine from college. He got a Letter to go to a combine/pro day in Atlanta for the NFL (I think in case the lock out happens)... He's a savage and we did some crazy frequency block and he responded sooooo well his 20 yd shuttle dropped from 4.3 to 4.03 in two weeks and his half squat went from 350x3 to 405x2 in 6 days. Frequency and Areg did the trick on that one.
3/28/2011
weight 215.3
lower torso
-MR pogo's 3x10
1) Front Squat - (5RM) 135, 165, 185, 225, 245, 255 x 5
- drop off 6%... 240 x 5, 3
2A) GHR 3x12
2B) Band Pull apart 3x12
3A) DB OH reverse lunge on 2in mat 3x12 10lbs ...brutal on the glutes
3B) Band pull apart 2x12
4) LDSIO lunge 2x60 sec each leg
Goals for next 3 months.. Front Squat 365 (will be easy) Dead lift 500(will be hardd) and SVJ 28in(get strong, get in shape) weigh 210
i'm going to mess around a lot with Drop Off's after main lifts and see if they make me anymore than just real fucking sore.
ISO Extremes you will see in here but only at the end of my workouts cause honestly Me and All my athletes recover SO much faster doing them. will my programs ever be ALL ISO Extremes? NO, i'm just going to do what works
oh yea im going to rotate lower exercises at a 2:1 ratio so in three weeks I will dead lift twice and squat once.. this worked so well for me a few years ago when I did it 2 squats to 1 DL and I went up 90lbs in 3-4 months. lets see what happens
