Squats 6-27-09 and Deads 6-30-09...

 

Squats: 4x6 1@355 1@380 2@405

 

Oly Squats 4x10 (:90 rest): 4@225

 

Deads: 3x5 1@435 2@460

 

Deads from Deficit: 2x8@315

 

Layback Towel Pullups: 3x8

 

Pulled like I was possessed…

 Romo

Pressing 6-25-09…

 

A warm-up consisting of foam rolling, a rotator cuff circuit, and band pullaparts always precedes my bench sessions.

 

Bench 4x6: 1@275, 1@295, 2@315

 

Close Grip 3-Board 3x8@ 315

 

Pullups: 10x8 90 seconds rest.  This was pretty brutal.

 

KB Lateral Raises 1x35@15

 

Technique, Technique, TECHNIQUE…

 

Coach Chris

Deads 6-24-09…

 

Deads 4x6: 1@380, 1@410, 2@435

 

RDL: 3x12@315

Some hip flexor, abdominal movement but I can’t remember which one: A LOT

 

Cashed…

 

Romo

Muay Thai and Bench deload 6-18-09…

 

Had a great time at SAPT’s very first Muay Thai class!  Thanks for the torture Leo!

 

Bench Deload:

 

I did whatever Nate did but made it look much better.

 

Off to train some future collegiate superstars.

It feels like a train ran over my shins and ankles…

 Romoreadvilplease

Muay Thai and Deloading 6-17-09…

 

Yesterday’s 20 minute session:

 

Speed Pulls 8x2 225

-Worked on my form while pulling the weight as fast as I could.

 

RDL 3x10@135

Hanging Leg Raises 3x8

 

Tonight, starts the Muay Thai classes!  Nothing like getting your butt kicked after a long day at work!  It will be interesting to see how my body feels tomorrow morning.

 Just call me “Champ”…

Squats 6/13/09…

Worked up to 1x3@475

Oly Squats 4x10@225

Rope Climbs AKA Death to Hands: 8 Trips

It was a nice PR for SAPT this week…

Chris

Bench PR 6-11-09…

 

Still feeling Monday’s deadlift.

 

Bench: Worked up to 1x4@365 PR

 

Pullups/Chinups: 40 each grip

Band Resisted Dips: I lost count

Band Pullaparts: I forgot to count

 

SAPT is packed from 10am to 8:30 this eve!

 

What’s my name?

 

Moro?

Deadlift PR 6-9-09…

 

Deadlift: Worked up to 1x4@510 (left two in the tank; reps felt good).  Nate said I let out a mighty roar on my third rep.

 

RDL’s: 3x10@315

Banded Swings: 2x15ea

 

Crazy, busy day at the facility.  I’m off to train some “Oldies.”

 

Nothin’ but a PEANUT!

 Simba Romo

Last Saturday’s squat (6/6/09)…

 

Squat 1x4@405, 2x3@450

 

Oly Squat: 4x10@225

KB Towel Rows: 1x15ea & 1x30ea@100lbs

 

Killin’ it…

 Romo

Question: My cousin wants to try to walk onto the basketball team at [D1 institution] next fall. He can easily dunk from a two-foot takeoff, but can’t translate that into a dunk from one leg. He already weight trains and works on some explosive exercises like jump squats. Any suggestions?

Answer: The good news is that basic jump technique is the same no matter what type of jump is being done. It’s the takeoff, setup, speed, etc. that differ. The point here is that whether it’s a one-legged takeoff or two, the same muscles and joint actions are being used. I’m going to assume his strength program is decent at this point and just needs a few tweaks or “add-ons.” If there is any doubt in his strength work, reexamine that first before using these tips. Here are my suggestions:
1.    Make sure this kid is practicing variations of single leg take-offs ALL the time. I like to take kids away from the stress of the basketball court and/or the ball by having them do this type of stuff against a wall (one-leg wall touches) or backboard touches. Learning to jump off one leg is frustrating.
2.    I would also try to develop his eccentric strength across the board – meaning double leg sissy hams, glute-hams, single leg eccentrics with a curl movement, slow squat decent with fast up, etc.
3.    Incorporate single leg ankle jumps.
4.    Add skip for height (power skip). Coach him to focus on the ankle extension as he pushes off the ground.
5.    Coach him up on landing technique as well. This will help improve eccentric strength and also prevent injuries down the line.
6.    Single leg heel raises. Try an isometric hold at the top, slow eccentric, and explosive transition back up to the isometric hold. About 4x5/leg with weight as heavy as possible – without sacrificing speed on the concentric.

It’s really important to coach kids up on the transition off the ground and as they prepare for landing. A lot of improvements can be made with this alone.

S.Walls

Pressin’ and Pullin’ 6-4-09…

 

Bench Press

1x4@315 3x3@345

 

CG 3 Board Press

3x10@315

 

6x8 (alternating chins and pullups) + 30lbs danglin’

 

Medball Circuit=killer

 

Happy Birthday Mom!

 Romo sapien

Update 6-3-09…

 

Squats (5/30/09)

 

3x5 1@400 2@425

 

Oly Squats 4x10@185

 

Dead’s (6/2/09)

 

1x4@430 2x3@485

            -Felt like a dynamic effort lift…am I getting stronger?

 

RDL’s 3x12@315

Hanging Leg Raises (to pike position; oh ya, I’m the man) 3x10

 

Congrats to Diana for completing her first pullup last night! 

 

Like a bat outta hell…

 

Romo