Wednesday Training
Late night watching TV for no good reason followed by an early wake up because some football players are too stupid/lazy to show up to study hall on time. Side note for any college or high school athletes that read my crap. College is SO EASY! Show up on time (shows you care) Hand something […]
Saturday and Monday Training
I made it back! I'm alive and feeling good. I did not have the desired effect of break, however. I'm still burned out. But, my body feels good so I'll make it happen. I was bored to death Saturday so I came in around 7pm and got in a great 1st workout. Saturday SSB Box […]
Thursday Training
Great one today. Don't know why, but it felt great. We had the front door and garage door open so the breeze and sun were coming in. That probably helped. Deadlift 135x5, 225x5, 275x5,315x5,365x5,405x3 FBB Bench 135x5, 185x5, 225x5,275x5,315x1 Pull-ups 11x5 Direct and to the point. Off until Monday after spring break.
Monday/Tuesday/Wednesday Training
Monday Push-ups 3x10 Fat Man Rows 3x10 Hurdle-overs 3x5 each Spidermans 2x5 each Kneeling Hip Flexor 2x5 each My hips, knees and feet were killing me after this. They ached all night. That tells me what I've known about my body for a long time. Mobility work hurts me, physically. When I don't do it […]
Friday Training
I having been feeling awful so I decided to challenge myself. FBB Press Warm-ups 3x5 Pull-aparts 2x25 Split Squat 2x15 FBB Press 120x5, 140x5, 160x5, 5x8@120 Pull-ups 5x6 Hammer Rows 2x20 GHR 2x15 I did this in 29:21. It surprised me. I figured the upper body work would be easier than the lower. I was […]
Wednesday Training
My body is in need of a deload. I just have no desire to train. But, I have 1 more workout in this cycle. I'll do that Friday. Next week I'll just play around with what I feel like doing. The following week I'll be in Arkansas and I'll finish my last 3 weeks after […]
Monday Training
FBB Bench Warm-ups 3x5 Pull-aparts 2x25 GHR 2x10 FBB Bench 180x5, 200x5, 220x5, 5x8@180 Pull-ups 5x12 Hammer Rows 2x20 Split Squat 2x15 Not much to say on this. Another workout under my belt.
Football Winter Training
Well, it's over. We put in our 7 weeks and this is Testing Week. I know, based on simple common sense, that everyone got better. After all, they trained for 7 weeks. They didn't get worse. Hopefully, everyone tests well. This is a weird time because I can look at their bodies, their rep numbers, […]
Friday Training
I had the best of intentions Friday. I finished my 3 morning groups (2 football and women's soccer) and was "ready" to train. I found a whole bunch of other things to occupy my time. I finally got myself ready around 1pm and got to it. No matter my procrastination abilities, my workouts have been […]
Wednesday Training
Another day of training under my belt. FBB Press Warm-ups 3x5-10 Pull-aparts 2x25 Split Squats 2x15 each FBB Press 100x5, 120x5, 140x5, 5x8@100 Pull-ups 6x6 Hammer Rows 2x20 Short and sweet.
Monday Training
Great one today! Deadlift warm-ups 3x5@135 Ab Rollouts 3x10 Deadlift Work 225x5, 275x5, 325x5, 5x5@225 Pull-ups 4x8 Push-ups 4x25 Front Plate Raise/Side Raise/DB Shrugs 75 reps I consulted The Oracle... I'm going to run 3 more weeks of the plan I'm on and then make a tweak. Things are going to well for […]
Friday Training
FBB Bench Warm-ups 135x5, 155x5 Pull-aparts 2x25 Hurdle-overs 2x5 each FBB Bench Work 160x5, 180x5, 200x5, 5x8@160 Band Lat Pulldowns 4x20 Hammer High Rows 2x20 GHR 2x10 I did some curls and other little things. I ended up having to do Wednesday's work on Thursday (mis-labelled in my log) because of 2 meetings. That's […]
Wednesday Training
I don't remember any specifics of Wednesday's lift. So here it is. Box Squat Warm-ups 145x5, 195x5 Ab Rollouts 3x10 Box Squat Work 245x5, 275x5, 305x5, 5x5@245 Push-ups 100 Pull-ups 40 I think I might have done some curls and played around for a bit. Nothing special.
Monday Training
I spent Sunday doing my thing, as usual. I bought a red dot sight for my AR and set out to zero it. I did just that, but I don't like the sight. The crosshairs aren't in a set position, like with a scope. So, if you don't put your cheek in the same place […]
Friday Training
I don't remember how I was feeling Friday, so I'll just post my work. Deadlift Warm-ups 3x5 Ab Rollouts 3x10 Deadlift Work 225x5, 275x5, 325x5, 5x5@225 Fat Man Rows 4x15 Push-ups 4x25 Really short and sweet.
Instilling Discipline and Accountability in Teams
I am a disciplinarian. I believe that attention to details is the number one reason a good team can become a great team. Obviously, you have to have some talent, but it's not always essential. We started our Winter Training five weeks ago. This consists of three days in the weight room and two days on the […]
Wednesday Training
I had to run our delinquent football players this morning so I got mine in first thing. FBB Bench Warm-ups 135x5, 155x5 Pull-aparts 2x25 Split Squat 2x15 FBB Bench 170x5, 190x5, 210x5, 5x8@170 Fat Man Rows 4x10 Hammer Hi Row 2x20 GHR 2x10 Good morning. I didn't sleep the night before and it's catching […]
Monday Training
Great weekend. I got to catch up with one of our coaches who took another job about a month ago. He was back in town finishing up his move. We got the band together on Friday and Saturday. Good times. I actually got asked out by a college girl. In true Rhodes fashion, I was awkward, […]
Friday Training
FBB Press Warm-ups 3x5 Pull-aparts 2x25 Split Squat 2x15 FBB Press 115x5, 135x5, 155x5, 5x5@115 Pull-ups 8x6 Kept it short and sweet.
Wednesday Training
I got a crazy hair today and decided I would "challenge" myself. This is odd because I don't have much of a truly competitive bone left and don't derive much pleasure from proving things to myself anymore. Nonetheless, today that bone was talking to me. In speaking with Jim Wendler back in December he talked […]
Monday Training
I had to come in early for a punishment run so I got it in early. Felt good to be done for the day. FBB Bench Warm-up 135x5, 155x5 Split Squat 2x15 Band Pull-aparts 2x25 FBB Work 175x5, 195x5, 215x5, 5x8@175 Pull-ups 5x5 Hammer Rows 2x20 Short, sweet, awesome. I'm starting to get into […]
Friday Training
SSB Box Squat 155x5. 205x5, 245x5 Ab Rollouts 3x10 SSB Box Squat Work 265x5, 295x5, 325x5, 5x5@265 Push-ups 4x25 Fat Man Rows 4x15 Curls 100 reps
Wednesday Training
FBB Press Warm-ups 3x5 Pull-aparts 2x25 Split Squats 2x15 FBB Work 95x5, 115x5, 135x5, 5x8@95 Fat Man Rows 4x15 Hammer Rows 2x20 GHR 15 reps Curls 100 reps The ole latissimus dorsi was still cramping, so I opted out of pull-ups. Otherwise, everything felt good.
Monday Training
Pretty good day in the weight room today. Nothing was really bothering me. Body felt good. A little tight, but good. The knee is feeling much better. I'll do my split squats on Wednesday and see how it's progressing. Deadlift 3x5@135 Ab Rollouts 3x10 Deadlift Work 225x5, 275x5, 325x5, 5x5@225 Push-ups 4x25 Pull-ups 2x10 […]
Friday Training
Had a plan to train and people started coming in. I actually got to catch up with a former football player who's off to AIT at the end of March and Ranger School after that. So that was awesome. That left me with exactly 60 minutes until my soccer group had to start. I hammered […]
Wednesday Training
My knee is feeling pretty well. I have such superior genetics and I heal faster than normal people. For shits and giggles, I'm going to write this out how I did it so you can see exactly what I mean when I post the other way I write it. I don't know why I'm thinking […]
Snapshot of Football Winter Training
This is a week in the life of my football team as they go through Winter Workouts (The 2nd Season - as named by the HFC). MONDAY - Full Body Lift (Heavy Bench Work) - 2:30pm or 3:45pm groups Barbell Snatch warm-up (RDL, OH Squat, Hang SNatch) x3 w/bar Hang Snatch 3x3@95-135lbs Spidermans 2x5 & […]
Monday Training
Had a little hiccup this weekend. I have a 1st degree sprain of my right MCL. Playing basketball with the women's team always takes its toll. Good news, I can still squat, so not much changes other than the weight on the bar. FBB Press Warm-up 3x5 Pull-aparts 2x25 BWT Squats 2x15 FBB Press […]
Friday Training
Well, the kids are calling it Snowmaggedon II. We're getting a pretty nasty storm, even by New England standards. I'm impressed... and scared. The idiots around here really exhibit no common sense when it comes to driving in any weather that isn't perfectly sunny. I'm seeing more and more why the south lost the war. […]
Wednesday Training
FBB Bench 95x5, 115x5, 135x5 Pull-aparts 2x25 Split Squat 2x15 FBB Work 165x5, 185x5, 205x5, 225x3 Pull-ups 4x8 FBB FSL 5x8@165 Hammer Rows 2x25 DB Snatch 20 reps Great day!
Monday Training
Quick one Monday. Had a lot to do with football/school starting. SSB Box Squat 145x5, 205x5 Ab Wheel 4x10 SSB Box Squat - Work 250x5, 280x5, 310x5, 2x5@250 Push-ups/Pull-ups 2x25/2x8 I did a set of squats, set of push-ups, set of squats, set of pull-ups...
Saturday Training
I was very busy yesterday. I met with the HFC and we finalized our morning conditioning plan. I had to set up drills, figure out the times of each station, rest periods, etc... Not hard, just had to do some thinking. Then, I drew up the plan, figured out how the groups will rotate between […]
Thursday Training
Well, I decided that I wanted to play basketball so I offered my services to the women's coach. He was more than happy seeing as they're playing "a big ole girl" on Thursday. So, 3, 2 hour practices Monday, Tuesday and Wednesday pretty much took care of conditioning. I spoke at length with Jim Wendler […]
Monday Training
I felt like death when I started. I have no idea why, but my knees, back, good hip... everything felt awful. I took my time during the warm-up and went from awful to terrible, so there was improvement. Upper body didn't feel bad, just tight. No issues while warming up. The temperature has been in […]
Friday Training
I was hoping the weather would be good today. My plan was to lift early and head to the gun range. It was raining. Plan B was in effect. I played NCAA Football '10 for 3 hours, made a supplement order for the school, met with the volleyball coach about the new facility and finally […]
Wednesday Training
I got back in to lift on Wednesday. We had some football staff meetings and I ran around getting things ready then settled in for a lift. I'm resetting my numbers and getting things ready for a productive winter training schedule. The program I'm following is working well. I feel really good and nothing is […]
I'm Alive!
I didn't open a computer on vacation and it was wonderful! I trained 4 times at a Crossfit gym. The owner was really cool. I called him and asked if I could get a workout in on my own. He said they were only open for groups, but to come on in. So, I did […]
Some Thoughts on my Training
I keep going back and forth about training weights. For some reason, I've decided that 325 (335 w/SSB) is my ceiling for squats. I've rationalized that that's enough stress to put on my hip. Whether or not that's solid thinking or not doesn't really concern me. Same for pulling. This is mostly because I use […]
Friday Training
I decided to play around a bit today. I felt good, but I'm on a good run with the progression and I'm not smart enough to figure it out if I don't do one phase per week, so I just trained today with little guidance. SSB Box Squat 155x5, 205x5, v245x5, 295x5, 335x5 Push-ups 5x10 […]
Hiring a GA
One of my GA's is leaving and I have to hire a new one. In the past I just reached out to people I know to ask. This time I posted the opening on the internet. In 10 days I've gotten about 30 resumes. Some good, some bad. This is the first time I've gone […]
Wednesday Training
Felt much better on Wednesday. Block Pulls 135x5, 225x5, v315x5, 5x5@245 DB Rows 5x10 Push-ups 5x10 FBB Press 95x5, 105x5, 125x5, 145x5, 5x5@95 Pull-ups 5x5 Split Squat 5x5 each Side Raises 3x15 FBB Curls 3x10 Stability Ball Sit-ups 50 This was a much better day. My Press is just awful. Always has been. […]
Monday Training
I didn't feel well Monday. Not sick, no head/chest cold, no stomach issues... I guess old people feel this way sometimes. Hang High Pulls 3x3@135 Face Pulls 100 Stability Ball Sit-ups 50 Box Squat 135x5, v195x5, 235x5, 285x5, 325x5, 255x15 DB Rows 5x10 FBB Incline 95x5, 135x5, 145x5, 155x5, 165x5, 145x7 BB Shrugs […]
Wednesday Training
Got in a very good one. So good I'm feeling like I've contracted Training Polio. Deadlift 135x5, 225x5, 315x5, 5x5@225 Pull-ups 5x5 FBB Press 95x5, 115x5, 135x5, 5x5@100 Pull-ups 5x5 Push-ups 50 Split Squat 25 each leg Fat Man Rows 50 FBB Curls 50 Side Raises 30 Everything felt good during the […]
Extended Monday Training
I finished my lift around 2, ate and was doing some paperwork and other boring stuff like that. Around 4 I couldn't believe I had at least an hour left at work so I decided to do my bodyweight circuit. Push-ups 50 reps Fat Man Rows 50 reps GHR 25 reps Sit-ups 50 reps I […]
Monday Training
I took my time today. Just wasn't feeling like rushing. I enjoyed the ride. Squat 235x5, 285x5, 325x10, 5x5@245 DB Rows 5x10 FBB Incline 140x5, 150x5, 160x5, 5x5@140 Pull-ups 5x5 Side Raises 3x10 DB Shrugs 3x10 Sit-ups 5x10 The weight room got busy and I decided to do my bodyweight stuff tomorrow with […]