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New Gym, new program...
- Thread starter Dale Mabry
- Start date
Well, new program, main goal is improving strength in the hip area without sacrificing everything else, so I add more hip dominant stuff into what i was doing. Actually been doing this for a bit with 1-leg RDLs, but I was too lazy to log shit. I was 235 coming out of the New Year, am down to 216-218, going to 205 and then back up to 210. Mild strength drop in most lifts, but nothing not to be expected in a caloric deficit. Anyway, here is what i will be doing, outside of playing tennis on Wed/Fri.
Monday-
Front Squat-3x4
1-leg DB RDL-3x8
Cable Row-3x4
Shoulder Press-3x8
Wednesday or Thursday
Plyos-Assorted shit, probably1 leg jump over obstacle, pro-agility, and something else
Hang Cleans
Saturday-
SLDL-3x4
Drop Lunge-3x8
Bench press-3x4
Pull-ups-3x8
Conditioning will be done somewhere in between, randomly when I have the time, and 1/2 volume on training days. 20 sec 11.5/20 sec rest for 6 reps, 1:20 rest, repeat. 4x on it's own, 2x on training days.
Anyway, I will log today as it is my first SLDL day, everything else I have been pretty much doing.
Today-
SLDL-255 3x4
Drop Lunge-35s 3x8
Bench press-255 3x4
Pull-ups-BW 3x8
I don't know what I am going to do about plyos, when I started doing them in January, a 30" box was enough, but now I can clear it on a 1-leg hop. I guess I have to find something to stack on top of the box, maybe a step riser or something. I eventually want to do complexes, but will wait at least 4 weeks to get my low back strength up. I definitely had a lot more than 255 in SLDL today, but in the interest of walking upright tomorrow, I thought better of it...Insert post about me being a pussy below.
Monday-
Front Squat-3x4
1-leg DB RDL-3x8
Cable Row-3x4
Shoulder Press-3x8
Wednesday or Thursday
Plyos-Assorted shit, probably1 leg jump over obstacle, pro-agility, and something else
Hang Cleans
Saturday-
SLDL-3x4
Drop Lunge-3x8
Bench press-3x4
Pull-ups-3x8
Conditioning will be done somewhere in between, randomly when I have the time, and 1/2 volume on training days. 20 sec 11.5/20 sec rest for 6 reps, 1:20 rest, repeat. 4x on it's own, 2x on training days.
Anyway, I will log today as it is my first SLDL day, everything else I have been pretty much doing.
Today-
SLDL-255 3x4
Drop Lunge-35s 3x8
Bench press-255 3x4
Pull-ups-BW 3x8
I don't know what I am going to do about plyos, when I started doing them in January, a 30" box was enough, but now I can clear it on a 1-leg hop. I guess I have to find something to stack on top of the box, maybe a step riser or something. I eventually want to do complexes, but will wait at least 4 weeks to get my low back strength up. I definitely had a lot more than 255 in SLDL today, but in the interest of walking upright tomorrow, I thought better of it...Insert post about me being a pussy below.
pussy
A 30" one foot hop is pretty fucking good... I wish I could do that! Nice.
I would prefer them to be less damaging in the very likely event they become projectiles.
yea. it scares the shit out of me too.
Maybe just do regular jumps instead of jumping onto a box? I know it isn't the same thing, but it is just another thing to work on......like back board touches and shit like that.....which reminds me. I have a great little story for you about AP.....emailing now.
They had a thing on ESPN with 2 combine guys who train at AP last Sunday.
It was like 2 minutes, they talked about learning tricks and improving performance. It may be a weekly thing, not sure.
Today-
Hang Cleans-185 2x2
Front Squat-255 3x4
1-leg DB RDL-50lbs 3x8
Cable Row-220 3x4
Shoulder Press-50s 3x8
Tweaked my trap, should be fine, will heat it to loosen it up. Started taking CEE and caffeine yesterday, feel pretty good. Did intervals last night, 4 sets of 4 minutes as outlined above.
Hang Cleans-185 2x2
Front Squat-255 3x4
1-leg DB RDL-50lbs 3x8
Cable Row-220 3x4
Shoulder Press-50s 3x8
Tweaked my trap, should be fine, will heat it to loosen it up. Started taking CEE and caffeine yesterday, feel pretty good. Did intervals last night, 4 sets of 4 minutes as outlined above.
Today-
1 leg hop over barrier (30")-2x3 each side
SLDL-275 2x4, 295 1x4
Drop Lunge-40s 3x8
Bench press-255 3x4
Pull-ups-BW 3x8
1 leg hops were easier, I was surprised how easy 295 was on SLDL, I probably could have gotten it 8 times. I am thinking when all is said and done that 350 will be my 4rm, with a ton of room for improvement. Also, i warmed up, but didn't bother writing the whole thing down.
1 leg hop over barrier (30")-2x3 each side
SLDL-275 2x4, 295 1x4
Drop Lunge-40s 3x8
Bench press-255 3x4
Pull-ups-BW 3x8
1 leg hops were easier, I was surprised how easy 295 was on SLDL, I probably could have gotten it 8 times. I am thinking when all is said and done that 350 will be my 4rm, with a ton of room for improvement. Also, i warmed up, but didn't bother writing the whole thing down.
Looking good sparky- What are you jumping over-- I still am so impressed that you can jump over somethings 30" hight with one leg--
Nice job Dale.
Nice job Dale.
Looking good sparky- What are you jumping over-- I still am so impressed that you can jump over somethings 30" hight with one leg--
Nice job Dale.
A 24" plyo box with 6 inches of step risers on top so they just fall if I clip them. I will try the 30" box next week, wanted to make sure I was clearing about 32" before I went with something that could lead to my demise.
Cool workouts their Dale. Short, but sweet. It has everything one could need.
Also, I will e-mail you again soon about that project for class I mentioned. Thanks a lot.
Also, I will e-mail you again soon about that project for class I mentioned. Thanks a lot.
Ain't no thang...
Weighed in at 214lbs today, pretty psyched. My BF% is actually lower than it was at camp when I weighed 207. I do cardio and play tennis today, may have a nice cheat meal. Initially I was going down to 205lbs and then coming back up to 210. I may drop a little lower and see how performance is affected. I am very fast right now and the 21lbs weight drop actually made me faster than I thought I would be.
CEE also seems to be working well with the caffeine. I am considering Rhodiola and possibly Cordyceps, but we will see.
CEE also seems to be working well with the caffeine. I am considering Rhodiola and possibly Cordyceps, but we will see.
5'11"
Hang Cleans-225 3x1
Front Squat-255 3x4
1-leg DB RDL-60lbs 3x8
Cable Row-200 3x4
Shoulder Press-50s 3x8
Dropped the row weight because of the strain last week, foot was injured on Friday, but feels better. This workout sucked because it was at 5pm, anything after noon sucks, IMO.
Front Squat-255 3x4
1-leg DB RDL-60lbs 3x8
Cable Row-200 3x4
Shoulder Press-50s 3x8
Dropped the row weight because of the strain last week, foot was injured on Friday, but feels better. This workout sucked because it was at 5pm, anything after noon sucks, IMO.
Well, week off, back on track.
Tuesday-
Hang Clean 185
SLDL-295 3x4
Drop Lunge-20s 3x8
Bench press-225 1x7, 2x8
Pull-ups-BW+20 3x4
Nice, easy workout. Today, I do the other one.
Tuesday-
Hang Clean 185
SLDL-295 3x4
Drop Lunge-20s 3x8
Bench press-225 1x7, 2x8
Pull-ups-BW+20 3x4
Nice, easy workout. Today, I do the other one.
Today-
double leg hop over 2 barriers (30"/30")-3x4
Single leg hop over barrier (30")-2x4
Hang Clean 185
SLDL-315 3x4
Drop Lunge-30s 3x8
Bench press-225 1x8, 1x7, 1x6
Pull-ups-BW+20 3x4
I didn't put in my last workout, but I don't remember what I did either, oh well.
double leg hop over 2 barriers (30"/30")-3x4
Single leg hop over barrier (30")-2x4
Hang Clean 185
SLDL-315 3x4
Drop Lunge-30s 3x8
Bench press-225 1x8, 1x7, 1x6
Pull-ups-BW+20 3x4
I didn't put in my last workout, but I don't remember what I did either, oh well.
Today-
Double jump over barrier (36")-4x2
Single leg hop over barrier (30")-3x3
Hang Cleans-185 3x1, 225 1x1
Front Squat-225 3x8
1-leg DB RDL-50 3x8
Pull-ups-BW+15 3x4
Shoulder Press-45 3x8
Reverse Curl-ups-BW 3x10
Curl-ups-2x10
Double jump over barrier (36")-4x2
Single leg hop over barrier (30")-3x3
Hang Cleans-185 3x1, 225 1x1
Front Squat-225 3x8
1-leg DB RDL-50 3x8
Pull-ups-BW+15 3x4
Shoulder Press-45 3x8
Reverse Curl-ups-BW 3x10
Curl-ups-2x10
This may sound stupid but what's a curl up. Is that the same as a crunch?
Nice WO, Dale. I have been doing hops as part of my warmup. Double and single, lateral, onto an object, over an object and onto precise objects- like railling hops. Since you are the hop master I was wondering if you could give me some other suggestions/ ideas for me to implement into my next program. The main thing I am going after is to increase my vertical.
Nice WO, Dale.
I have been doing hops as part of my warmup. Double and single, lateral, onto an object, over an object and onto precise objects- like railling hops. Since you are the hop master I was wondering if you could give me some other suggestions/ ideas for me to implement into my next program. The main thing I am going after is to increase my vertical.
This may sound stupid but what's a curl up. Is that the same as a crunch?
Nice WO, Dale.
Since I have been doing multiple hops over barriers, my lower body power has jumped big time. My vert isn't crazy, but I went from fingertipping the rim to being able to reach into it on a double leg jump after pretty much maxing it out 6 months ago. Unfortunately, before I was probably hitting up too many sets for strength work while trying to increase power, so that has probably had an impact. I want to try complexes too, but haven't gotten into them, maybe after next strength cycle.
^ Sounds like you need a basketball, Dale. 
I can touch the rim, which is a huge improvement for me- I used to only be able to grab the net. 
I can touch the rim, which is a huge improvement for me- I used to only be able to grab the net.
^ Sounds like you need a basketball, Dale.
That is huge, when I started doing stuff right, I was getting about halfway up the net, so you will get there.
