2026 Its a long way to the top if you want to rock and roll log!

GPP day
pullups
11, 8,7,7 @7-9

hammer curls superset with banded pressdowns
35sx11,10,8,[email protected] black and purple band 28@7(just purple) ,13@8, [email protected], x10@9

pushup planks 2x 30 seconds, one arm one leg planks 2x20 seconds each arm and leg

tempo runs
6x100 yards, 1x100, 2x200, 1x100(70-75%ish on all runs)


mobility work for hips and shoulders
 
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not much today taking a slight break today and just threw a medium intensity bullpen

Do not like the angle I recorded it at though





mobility routine for hips and shoulders
 
put together a dumbbell rack and a weight tree I got for Christmas. Got some bumper plates too so I dont foresee myself having to purchase anything else again except supplements. Gym area looks nice a tidy now.
 
week 8 day 3

easy workout but fun

snatch pull+ snatch
155x2@9, 135x2x4@6-7

170, 175, 180,185,190, 200 all for two singles in split jerk

OHP
150x8@7
x6@7
x5@7
x5@7

snatch balance + four overhead squats
95x5@6
[email protected]
115x5@7x2

mobility work

bigger day planned tommorow with skill work, sprints, some shuttle running and of course lifting
 
Afternoon session

threw a very intensive bullpen with dad. Working curveballs hard I must of threw 40 in a row with him yelling on some of them.

Took some outfield practice I was sprinting all across the field so definitely got conditioning in. Worked on out field throws from the fence to home. Arm isn't sore at all after all of that so im doing something right.

PM SESSION

Deadlift
up to 500x1@8ish
[email protected]
445x4@8

TNG bench
[email protected]
[email protected]

front squat
[email protected]
[email protected]
250x5@7
I think a new sub goal is to get this lift to 405 asap bumping to 285 next week




 
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afternoon session

got some sprints in
10 yards x5
20yards x5
30 yards x2

very light band rotator cuff YTWLs and face pulls 2x10-20@7-8

PM SESSION GPP

chins-BW+15x9@9
bwx10@7, x10@8, x11@9

Ez bar tricep oh extensions
85x12@7x4

45 pound curls
20,18,19,14@6-8

planks 4x am rap in pushup position 30-45 seconds each hold

mobility for hips and shoulders

looking forward to what the rest of this week brings strength wise. mobility has improved significantly doing the overhead squats and mobility work every day. I have 2 more months of this style of programming and then I will train like an olympic lifter for 3 months then go back to a more general programing inluding a little bit of everything with a high bias toward sprinting and jumping. That is at least the plan for the foreseeable future. I have gained about 10 pounds in the last 3 months and I am comfortable at this bodyweight I might try to gain about 4-5 more slowly.
 
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week 9 day 1

clean pull+ power clean 215x2@8
clean pull + full clean 195x2x4@6

push press 195x4@8
175x4x4@6

close grip bench press 225x6@8
215X6X2@7

Close grip overhead squat snatch drill
95x5x4@7

will wake up and get plyo ball drills in in the AM then lift/ tempo run in the PM







 
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Week 9 day 2

high bar squat
up to 425x1@8
385x4@8
340x4x4@6
(feels like im good for a 465-75 hi bar squat right now....I dont know if I will ever low bar squat again in my life)

pause bench
up to 275x1@8
255x3@8
225x5x3@6

trap bar deadlift
[email protected]
405x5@7


mobility for hips/shoulders

GPP and skill work tommorow



 
Legit question here: If you are also doing oly lifting and plan to focus on oly lifting, why are you front squatting with straps? Do you have trouble getting in the front squat position?
 
Oblivian said:
Legit question here: If you are also doing oly lifting and plan to focus on oly lifting, why are you front squatting with straps? Do you have trouble getting in the front squat position?
Click to expand...
no im just saving my wrists for baseball.
 
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