Stone
18# standing best of 44'
15# stand best of 47'
15# glide best of 48'

Bench
Pad
385x3x6

Snatch grip pulls
140kg best of 116m/s ave hit hole 4
x2x6

Blast strap work

ISO W2-D1

Missed the second half of last week due to the holiday. I was able to get bench in, but no lower. I took a good walk on Saturday, and then did shake out and alactic work on Sunday.

Bench

1	185	0.94
2	225	0.83
3	275	0.65
4	315	0.54

1RM = 406

85% = 345

Bench - Elevated pushup - Floor Press - ASTMCRGH (whatever it's called) disadvantaged

345 5s Iso x1 - x3 Iso hold - 225+80# Chain x3 - x3+1x2

2min rest x5

Between

Ab Wheel x10

Split Chops x10

Clean

135kg x3 x5

Between

Ball Rotation

Pullups

ISO W1-D3

-->

1	185	0.96
2	225	0.84
3	275	0.67
4	315	0.52

Bench

87.5% today = 345 with 80% velocity cutoff at .33m/s

Cluster doubles with 20s rest until 2nd rep less than .33m/s
2 min rest with pull aparts between

I ended up with 16 reps

Log Press x5x5

Pullups x5x5

Landmine 90# x5x5

Fin.

ISO W1-D2

Squat

Iso week, so I'm working on really "hitting the floor like a brick". A nice smooth drop and a quick stop, hold, and accelerate up.

Split squat - Split jump - Jump Squat - Standing long jump
265x2-3 3s iso - x3 each - 155x3 - x3
4 minute rest x4

Between:

Bent row 110kg x10
Ab wheel x15


Iso split pulls
5s each leg x3

Bar twist
155 x10 x3

ISO W1-D1

Starting new Isometric block. It will follow similarly the pattern of the Eccentric block. I'll have day 1 and 2 using isometric methods and french contrast, and day 3 and 4 will be heavy but without isometric methods. I'll try using a heavy iso at the end of each training day to see how that works

Bench

1	185	0.95
2	225	0.81
3	275	0.58
4	295	0.51

Max - 358

82.5 = 295

Bench - Elevated Pushup - Floor Press - Acc pushup

295 3s iso - x3 - 225x2 - Ave x2

Between sets

Pullups

Pull aparts

Hammer winds

I was pretty tired after this. I completely forgot about the iso at the end...

Post ECC block Test

-->

1	225	0.89
2	265	0.77
3	305	0.61
4	345	0.44

 Bench - 1 Board = 398

-->

Set	Load	Speed
1	315	1.05
2	365	0.98
3	415	0.88
4	465	0.74

Back Squat = 712

Clean

Hole 7 to 160kg

-----------------------------------------

Tomorrow:

16# Shot Put OH - 53 feet

Tendo Vert 4.05 peak m/s

Standing long jump 7 feet

ECC W4-D2

Squat

Still working on single leg strength especially L leg and hip activation

6s ECC split squat
335x3x6 each leg

1 leg RDL
70# x10 L

ECC W4-D1

Only 2 days of training this week so hopefully I can get some work in and then get some rest.

Bench

Set	Load	Speed
1	185	0.92
2	225	0.77
3	275	0.56
4	315	0.44

1 board

1RM - 362

Bench - Elevated PU - Floor Press - Acc Pushup

325 6"ecc x2 - x3 - 185+80# chain x3 - Strong x3

3' rest 

x4

Hammer Winds

Bent Row

Done. 

ECC W3-D4

Squat

Warm Up
Bike
Hip activation

Squats
These hurt my low back...so

SSB Split squat (each)
155 x5
245 x5
335x3 x5

Belt Squat
500x5x5

Ab wheel and stir the pot done between sets

This was a decent day. No low back pain with split squats or belt squat. I like the split squats and can definitely feel a lack of strength on the L. I really worked hard on this during the season and felt it helped, but apparently I need to really hit it hard to build L knee control too.

I will continue with the split squats until my back feels better and maybe beyond.

ECC W3-D3

Warm Up
Compex - Warm up / potentiation triceps
Bike
Band UE

Bench
135x10

1	135	1.12
2	185	0.86
3	225	0.72
4	275	0.49

MVT - .25

Calc 1RM - 329

Bench

92.5% 20s Clusters - 1 board

I used a little different threshold for stopping the set today and went with 80% minimum velocity stop point. This seemed to work well and ended up being .29m/s. I stopped as soon as one was less than .29.

I'm still trying to find a way to end the whole exercise. I stopped after 30 reps tonight, thinking I might put a 90% reduction in first rep velocity, but never got to that.

Between sets:

Landmine

65x10 arcs

Stir the pot 

15x2

Pull Aparts

Pullups done after bench.

No snatch today as my back is still beat up. I'm trying to find the best way to work it without irritating the back. I may finish out the week with split squats and then try belt squats.