Weight Lifting 1-23-2013

10,8,6 (3-9) Circuit Fashion

Military Press- 80,90,100 lbs
DB Incline Press- 45,47.5,50 lbs
DB Pull Overs-30,35,37.5 lbs
Hamstring Curls(single leg)-130,140,160 lbs
Quad Extensions(single leg)-80,90,100 lbs
Step-Ups(always 20 steps)-50,60,90 lbs
Lunges(always 20 steps)-45,47.5,50 lbs
Heel Raises(single leg)-140,160,180 lbs

First Day of P90X

Chest and Back
Red,Black,and Yellow Resistance Band
Standard Push-Ups- 10 Red
Wide Front Pull-Ups- 10 Red and Black
Military Push-Ups- 10 Red
Reverse Grip Chin-Ups- 10 Red and Black
Wide Fly Push-Ups-10 Red
Closed Grip Over Hand Pull-Ups- 10 Red and Black
Decline Push-Ups- 10 Red
Heavy Pants- 10 Black
Diamond Push-Ups- 10 Yellow
Lawn Mowers- 10 Black
Dive Bombers- 10
Back Fly- 10 Red
Wide Front Pull-Ups- 10 Red and Black
Standard Push-Ups- 10 Red
Reverse Grip Chin-Ups- 10 Red and Black
Military Push-Ups- 10 Red
Heavy Pants- 10 Black
Decline Push-Ups- 10 Red
Lawn Mowers- 10 Black
Diamond Push-Ups- 10 Yellow
Black Flys- 10 Red
Dive Bomber Push-Ups- 10

Ab Ripper X

Workouts/Vaulting Videos- LATE LATE LATE Post

Here are all the videos and workouts that I have not been able to post until now.

                                                                           

             
            




I always do 20 total steps on Step ups and on lunges.

 1-21-2013(after pole vault practice)
10,8,6(3-11) Circuit Fashion

Military Press- 70,80,90 lbs
DB Incline Press- 45,47.5,50 lbs
DB Pullovers- 25,30,35 lbs
Hamstring Curls(Single leg)- 120,130,140 lbs
Quad Extensions(Single leg)- 70,80,90 lbs
Step Up's- 80,90,100 lbs
Lunges-42.5,45,47.5 lbs
Heel Raises(single leg)-140,160,180 lbs
Back Squats-160,170,180 lbs
Power Cleans-160,170,180 lbs


1-18-2013
3x8(3-11) Circuit Fashion

Military Press- ,80,90,100 lbs
DB Incline Press- 45,50,45, lbs
DB Pullovers- 30,32.5,35 lbs
Hamstring Curls(Single leg)- 130,130,130 lbs
Quad Extensions(Single leg)- 80,85,90 lbs
Step Up's- 60,70,90 lbs
Lunges-42.5,45,45 lbs
Heel Raises(single leg)-140,160,180 lbs
Back Squats-145,155,160 lbs
Power Cleans-145,155,160 lbs


1-16-2013
3x8(3-9) Circuit Fashion 

Military Press- 80,80,80 lbs
DB Incline Press- 42.5,45,47.5 lbs
DB Pullovers- 27.5,30,32.5 lbs
Hamstring Curls(Single leg)- 120,120,130 lbs
Quad Extensions(Single leg)- 80,85,85 lbs
Step Up's- 60,70,80 lbs
Lunges- 40,42.5,45 lbs
Heel Raises(single leg)-120,140,160 lbs


1-14-2013(after pole vault practice)
3x8(3-11) Circuit Fashion

Military Press- 70,80,80 lbs
DB Incline Press- 40,45,47.5 lbs
DB Pullovers- 27.5,30,30 lbs
Hamstring Curls(Single leg)- 100,120,120 lbs
Quad Extensions(Single leg)- 70,80,85 lbs
Step Up's- 60,70,70 lbs
Lunges-37.5,40,42.5 lbs
Heel Raises(single leg)-120,120,140 lbs
Back Squats-135,140,145 lbs
Power Cleans-135,140,145 lbs



1-11-2013
3x8(3-11) Circuit Fashion

Military Press- 70,80,80 lbs
DB Incline Press- 37.5,42.5,45 lbs
DB Pullovers- 25,27.5,30 lbs
Hamstring Curls(Single leg)- 100,110,120 lbs
Quad Extensions(Single leg)- 70,80,80 lbs
Step Up's- 60,60,60 lbs
Lunges-37.5,40,42.5 lbs
Heel Raises(single leg)-100,120,120 lbs
Back Squats-135,145,155 lbs
Power Cleans-135,145,155 lbs


1-09-2013
3x8(3-9) Circuit Fashion 

Military Press- 70,80,80 lbs
DB Incline Press- 35,40,45 lbs
DB Pullovers- 25,30,35 lbs
Hamstring Curls(Single leg)- 70,100,110 lbs
Quad Extensions(Single leg)- 70,70,70 lbs
Step Up's- 50,60,70 lbs
Lunges- 35,37.5,40 lbs
Heel Raises(single leg)-100,120,140 lbs



1-07-2013(after vault practice)
3x8(3-11) Circuit Fashion 

Military Press- 70,80,70 lbs
DB Incline Press- 35,37.5,40 lbs
DB Pullovers- 20,25,27.5 lbs
Hamstring Curls(Single leg)- 90,100,110 lbs
Quad Extensions(Single leg)- 70,80,85 lbs                                      
Step Up's- 80,90,100 lbs
Lunges- 42.5,45 lbs
Heel Raises(single leg)-80,100 lbs
Back Squats-135,145 lbs
Power Cleans-135,145 lbs

12-20-2012 Pole Vault Practice

                                                                       

12-12-12 workout 3x12(AMD)

12-12-2012
3x12
Military Press-70,70, 70 lbs
DB Incline Press-40,35, 32.5 lbs
DB Pullovers-30,32.5,32.5 lbs
Hamstring Curls(single leg)-100,110, 110 lbs
Quad Extensions(single leg)-80,80, 80 lbs
Step Up's(always 20 steps)-80,90, 100 lbs
DB Lunges(always 20 steps)-35,37.5,40 lbs
Heel Raises(single leg)- 100,100, 100 lbs

1x10
Bubkas
Windshield Wipers
Leg Lifts

Workouts so far!

So these are the workouts that I have done so far this Year. I Lift in a circuit fashion.





12-10-2012
3x12
Clean,Squat,Press-100,105, 110 lbs
Front Squat-100,105, 110 lbs
Military Press-80, 70, 70 lbs
DB Incline Press-45,40, 37.5 lbs
DB Str. Arm Pull Overs-27.5,27.5, 27.5 lbs
Single leg Hamstring curls-100,110, 110 lbs
Single leg Quad Extensions- 80,80,80 lbs
Step Up's(always 20 steps)-100, 100,60 lbs
DB Lunges(always 20 steps)-42.5, 42.5, 30 lbs
Heel Raises single leg-100,100,100 lbs


12-07-2012
3x10
Clean,Squat,Press-100,105, 110 lbs
Front Squat-100,105, 110 lbs
Military Press-80, 70, 80 lbs
DB Incline Press-45,47.5, 50 lbs
DB Str. Arm Pull Overs-30,32.5, 32.5 lbs
Single leg Hamstring curls-90,100, 110 lbs
Single leg Quad Extensions- 80,80,85 lbs
Step Up's(always 20 steps)-90, 100, 110 lbs
DB Lunges(always 20 steps)-42.5, 45, 47.5 lbs
Heel Raises single leg-80,100,100 lbs


12-05-2012
3x10
Military Press-70, 70, 80 lbs
DB Incline Press-42.5, 42.5, 45 lbs
DB Str. Arm Pull Overs-30,30, 32.5 lbs
Single leg Hamstring curls-80,85, 90 lbs
Single leg Quad Extensions- 80,80, 85 lbs
Step Up's(always 20 steps)-90,90, 100 lbs
DB Lunges(always 20 steps)-40,40, 42.5 lbs
Heel Raises single leg-40,60,80 lbs


12-03-2012
2x10
Clean,Squat,Press-100,115 lbs
Front Squat-100,115 lbs
Military Press-60, 70 lbs
DB Incline Press-40, 42.5 lbs
DB Str. Arm Pull Overs-25, 27.5 lbs
Single leg Hamstring curls-70, 80 lbs
Single leg Quad Extensions- 75, 80 lbs
Step Up's(always 20 steps)-80, 80 lbs
DB Lunges(always 20 steps)-42.5, 37.5 lbs
Heel Raises single leg-85,105 lbs


11-30-2012
2x10
Clean, Squat, Press- 95, 100 lbs
Front Squat-95, 100 lbs
Military Press-50, 60 lbs
DB Incline Press- 40, 42.5 lbs
DB Str. Arm Pull Overs-25, 27.5 lbs
Single leg Hamstring curls-70, 80 lbs
Single leg Quad Extensions- 70, 80 lbs
Step Up's(always 20 steps)-80, 80 lbs
DB Lunges(always 20 steps)-35, 40 lbs
Heel Raises single leg-80, 100 lbs




11-28-2012
1x10
Military Press- 40 lbs
DB Incline Press- 40 lbs
DB Str. Arm Pull Overs- 25 lbs
Single leg Hamstring curls- 70 lbs
Single leg Quad Extensions- 75 lbs
Step Up's(always 20 steps)- 70 lbs
DB Lunges(always 20 steps)- 32.5 lbs
Heel Raises single leg- 80 lbs

Great day, and First pole Vault Circuit of this season! 10/09/2012

                                                                             

                                                              Pole Vault Circuit Link

Adding in some new things! 10/08/2012(AMD)

                                                                         

Realizing some things 9/28/2012 (AMD)

                                                                                 

Still Staying Strong Update 9/24-9/25/2012 (AMD)

                                                                                 

                                                                                       

A Quick Update 9/21/2012(AMD)

I will get better and better at these videos.

                                                                             

Just a Simple but Fun Day! 9/19/2012 (AMD)

                                                                               
                                                I Deleted my last post, so here it is again
                                                                      9/17/2012

                                                                                   
                                                   My workout video(YOUTUBE)

6-21-2012 Pole Vault Practice(RTB)

Today I was just feeling tired. I have not been on a very good sleep cycle now that school is out. I hope to get back on track with that next week. As for my vaulting, I think my run and take-off was not as consistent as it usually is, but I feel like my top end improved as far as wrapping the pole and staying with it on top.

                                                                                   

5-31-2012 Pole Vault Practice(RTB)

I was just working on getting quick at take off and jumping up at take-off. I kind of fell away from that on a few jumps and then realized that towards the end of practice and started working on it again.
                           here is the link to the video:5-31-2012 Pole Vault Practice Video        

5-16-2012 Pole Vault Practice(RTB)

Today's practice went well. I just did distance vaults from my 4 stride really trying to hit positions. Mainly trying to swinging to my knees. I had a really good straight pole drill at the beginning(POP UP DRILL). I really swung straight bodied for the most part and dropped my shoulders back. I think it is the best drill I have done in awhile if not the best drill. I think that things are coming along and that I just cant get ahead of myself. I also set up rings in my back yard and I really think they will help me with my swing.

                                                                             

4/21/2012 Oregon Relays(RTB)

The meet went pretty good considering it was my second day from an eight stride and my first meet from an eight stride in 4 years! I see things that I really need to work on, but that is a good thing. I have had a hurt shoulder for the past week and a half and am taking it easy on it to try and recover it as quickly as possible. I think that it is just really tight and maybe pinching a nerve or something. I went to acupuncture on Wednesday and it seemed to help a lot. I have another appointment scheduled for this upcoming Wednesday. I will keep everyone posted.

                                                                                 

                                                                                 

4/04/2012 Pole Vault Practice and 4/02/2012 Pole Vault Practice(RTB)

Hey sorry I haven't updated you guys in awhile! I have been super busy and I feel bad because I know there is people out there that like to follow this. I will be getting back on schedule with my posts and also try and start going into more detail on practices. I have to run but I hope everyone's training is going great!

                                                                             

3-19-2012 Pole Vault Practice(RTB)

Today I broke a pole. It was actually a pretty weird break. Well one that I never have witnessed or heard of; The pole broke when it started to uncoil. After it broke the bottom half flipped up hitting me in my left shoulder blade. It stung and was tight, but I was able to vault and finish with a great practice.

                                                                               

3-18-2012 Oregon Preview(RTB)

Well I didn't make a bar, but I made improvements. Some things that I noticed after watching the video was that my run was taller, my plant mechanics were more forward and up, shoulders stayed more square to the box, and I did a better job of keeping my hips rising through my swing. Its still not where I would like it, but I am Improving. I also have some bigger poles i will be able to jump on in practice now, so that will help for future meets.

                                                                                 

3-14-2012 Pole Vault Practice(RTB)

Today I was running late to practice, so only had an hour to warm up and jump. I was going to do a couple swings on the rings before each vault, but since I was late I didn't do that. I was pretty sore and tired from my workout Tuesday and was actually impressed with how well I did. I was trying to keep my hips rising and my shoulders coming back.