Justin - Football

Normal circuit shit. Big lift was

Squat:
185x10
225x8
275x6
315x4

Really felt like a step backwards after last week...But then I realized we did a bunch of 40's and cone drills beforehand that probably didn't help.

I really wish I didn't have to jump through all these hoops to play and I could just get back to 5/3/1 fulltime.

Justin- Football

Normal circuit stuff. Big lift was

Bench Press
225x5
245x4
260x3
275x2

These were all done with between 60-90 seconds rest between sets because "that is closer to actual game conditions"

Justin - Football

Got the flu last weekend, feels like strength is still in the shitter.

Did football stuff today, "big" lifts were

Clean
135x5
145x5
155x3
165x3

Bench
185x8
205x6
235x4
255x3

Two things:
After getting sick, how long should I expect before I'm back to "normal" insofar as strength goes

And does anybody know how to clean and would be willing to show me? Mine look kinda like this.

Justin - Football

Normal circuit lifts and whatnot. Only big lift was

Bench
185x10
215x8
245x6
265x4

Justin - Football

Did front squats today among the normal circuit stuff

135x10
155x8
185x6
215x4

I thought these would really be tough because I am still working on my rack position, but they felt pretty easy. I'm thinking I can bump up the weight on all sets about 30 pounds next time.

On a side note, I watched one of the guys front squat 4 plates today. wow.

Justin- Football

So aside from the normal circuit-y stuff, we did testing today for squat. Coach said pick a weight you think you can get 3-4 times, but he was going to cut us off at 4. I put 325 on the bar, because I never really progressed after doing 315x5. Anyhow, I smashed it. He cut me off after 4, but it felt like an RPE of -2. Hopefully this means good things to come in the future.

Justin: Knees Coming In During Squat

Did football lifts today. Only big lift was

Squat:
185x8
225x6
275x4
315x3

Probably could have gone a little harder on these if it wasn't for the short rest and supersets with other stuff.

One thing I had a problem with though- knees coming in starting from about 1/4 the way from the bottom. I came out of the hole pretty good, knees came in, I pushed them back out, and did the rest of the lift. It's kind of been a recurring issue and I don't really know why or what it means...

Justin- Football

Much like Aaron, my lifting schedule has changed quite a bit due to me picking up a sport. I'm playing football in the fall, so I'm doing whatever the coach tells me for now. The program we are on right now is more volume than I'm used to, and seems to be tweaked as to emphasize core strength. I hope I can get stronger on it...

some agility stuff, then some sprints, then...

1 leg squats to box 4x5
lying pull ups 3x6
swissball hip ext 3x8
farmers walk 3x20
1 arm rows 3x8
swissball db bench 3x8
situps with med ball toss 3x10