Somewhat of a conjugate log

phase day 3
power snatch+snatch 2x2 up to 115
1x1 up to 125 then stopped

tempo bench 6 count down up to 225 then 240x1
210x5 3 seconds lowering

dead stop dumbell row
70 ILBsx16 RPE 8
80 ILBsx 12x RPE 9

weighted setups with 25 pound plate
8, 7

superset with seated curls 30sx20, 40x10
 
phase 2 week 2 day 4

power clean and push press up to 175x2x2, 185x1, 195x1

front squat up to 225x3 RPE 8, 205x5x2 RPE 6

pause deadlift 385x5 x2 RPE 8

goblet squats 40 poundsx20x2 RPE 6

medicine ball Chase runs 6 reps 15 yards
 
Still training I don’t know when I will start this log back up. I’m doing a HLM variation and still playing baseball. I log everything in an app now which makes things much easier.
 
Wow it's been a while since I Have even opened this and some or most of the videos have disappeared. At any rate I will probably start back up and post again good and bad workouts. My goals for the rest of the year are to keep training with concurrent method via barbell medicine programs. Westside was a fun way to train and being that it isn't really periodized but rather pendulum cycles is a fun way to train and it works fairly well. The barbell medicine version of concurrent is a step above IMO so I have been doing that for a while. Despite the arguments I have in he main forum I do in fact get injured and it sets my lifting back but my baseline is pretty good then I just ramp back up to PR territory so it is give and take.

GOALS for the rest of 2025-2026
1) win my baseball regular season and playoffs
2)win the MSLB World Series in Arizona
3)try to total 1400 at a meet in Houston

plan is to do the general S and C template until 13 weeks out and then switch to a powerlifting program at the end of the year for the meet

sports injuries are no fun at all but what else Am I going to do? grow a garden?

in 2026 im going to switch to more of a cross training style template and do a tad more olympic lifting, more varied conditioning and get my middle distance sprints times down like 400, 800 and mile.

Im actually planning on getting back involved with Martial arts and I am going to use JTS AI programming while training for an amateur fight. I told my family I wanted to at least get one under my belt. If not MMA then I will definitely be searching out a full contact karate tournament at some point in 2026. As far as baseball goes I will likely keep playing because I am almost certain I will be asked to play for somebody. A few guys asked me to start a league in my city actually.

Anyways here goes nothing

bounding 3x30 yards
build up sprints 6x20 yard build up to 20 yards full out

week 2 day 3 upper
Beltess push press
115x6@5
125x6@5
[email protected]

DB rows
90x7 each arm @7
[email protected]
[email protected]

OHP emom' beltless
115x3x10 sets

hammer curls alternating
40x16@8
35x20@8
35x14@8
35x18@10
 
skipped a bunch of workouts life has been busy.
missed posting several workouts since last post so I will try to keep this updated.

S and C template week 5 day 2

squatted plyos a few to warm up
med ball slams 15 pound ball x3x4(deload volume)

squat high bar
385x4x2@6ish
325x5x8ish

incline 45º
125x6@5
135x6x6
[email protected]

clean EMOMx2 @ 73%
155x2x10

pullups
190x8@6
190x6@6
190x8@6 used band assistance on this one to get a feel for how it felt
[email protected]




triple jumps3x4
had to ax the sprints did the triple jumps concrete was too wet

Did tempo rounds on the rower 7x2x30 seconds interspersed with sit ups and clapping/regular pushups

mobility routine and bar hangs
 
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week 5 day 2 General s and c

hang snatch
95x2
105x3@ 8ish
[email protected]
115x2@8

bench tng
185x6@6
195x5@6
205x4@7ish
215x5x@8

pullovers w/55x10@5
65x12@6
[email protected]

SSB
225x6@6
225x5@6
255x7@8

LTE
55x14@7
65x10@8
55x11@8
55x11@10+3partials

ez bar curls
55x10@8
45x15@8
50x10@8
45x15@10+44 partials

for conditioning did 3 march in place with trap bar with 205 loaded for 3x45-60 seconds

did a few minutes of handstands against the wall and some handstand pushups

mobility routine
 
pogo hops for a few minutes to warm up
alternating lunge jumps 5x6
build up sprints 20 yard build up to 10-15 yard sprintx8

mobility routine

later I will do aerobic tempo work either runs or rower
 
dat 3 week 5 general s and c

Warmup
squatted plyos
explosive step up jumps 3x4
diving medicine ball throws 3x3
rebound medicine ball throws circuit for 2 rounds for muscle integrity/suppleness

STENGTH
deadlift
365x6@6
385x5@6
[email protected]

overhead press EMOM 69%
130x3x10

Reverse lunge
115x12@6
115x12@6
115x12@6
[email protected]

dumbell rows
R/L 80x9@7
R/L 80x7@7
R/L 80x9 8-8.5

nordic curls
3x5-8

tempo work for cardio

mobility routine/rotator band work

hit a bucket of balls when I woke up into a net later im planning on going and timing my pitch speed with a radar if it isn't raining
 
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Not much training wise today went to the park and tied to radar my throwing to see where im at but it is a piece of junk half the time it says 103 half the time it says anywhere from 57-69

Tempo work on rower 30secx7x2 sets

Clapping pushups 5x3
 
block 2 week 1 day 1 intensify (INTRO week to the block)

warm up
squatted plyos
jumping jacks
single leg bounds 3x3
single leg box/bench jumps 3x2
skipped sprints it flooded in my city today
med balls slams 2x10
extension emedball throws 6 variants of throw for 10-20 reps 2 set


high bar squat
[email protected]
335x5@8

45 deg incline
135x5@6
155x5@8

no feet cleans 5 sets of 1-3@6-8
155x2
155x3
165z2
155x2
175x3@7ish

SUMO deadlift
385x5@6
405x6@8

pullups w weight vest
200x6@7
200x6@9

anded rotator cuff work and mobility
 
Block 2 day 2 week 1 (intro week)

pogo/squatted plyos about 20 yards total
heiden jumps 4x3 each way
sprints with various baseball specific start positions 6x20 felt like I was flying

medicine ball rotational slams 2x10 each way


bench
205x4@6
225x5@8

pull-up w weight vest
210x5@6
205x6@8

low hang snatch
working set to set training max up to 105x5@7

DB tricep kickback
30sx11@8
30sx114@10+5 partials

ez bar curls
[email protected]
65X12@10+3 partials

quick mobility routine and rotator cuff band work before winding it down

Actually ordered the NASM study guide and test earlier for MMA and golf as well as the nutrition for bodybuilding study guide and test. I have more certifications than God and im slightly annoyed that NASM wont recognize my Westside certification.
 
upon waking I did my mobility routine and rotator cuff work with band light

today just threw a 40 pitch bullpen working on curves mostly

did a tempo workout on the rower 2x8 reps 30 seconds interspersed with band exercises the first set and drop pushups/situps the second

bodyweight is up from 190 to 195 from a few weeks ago....205 is my target by the end of summer...slowly but surely then after I hit the total I want in SBD I want ill come back down to 190-195 and maybe do a small bulk again to 205 when I try to hit my olympic numbers. After that the door is open but I doubt I will just stay at 205 more like 185-195 and fairly ripped is my goal. Within a couple of week cutting distance from 170 would be my best weight for more endurance based training or welterweight would be my optimal weight class for MMA at 5'9".

The best crossfitters are about 190-195 as well and me wanting to be a hybrid athlete that is probably my best weight.

I know that if I did a water cut from 185 I could reach 170 in a couple of weeks if need be. Adding weight is easy to me it is cutting that is hard.

I think when people see during a cut they can actually improve performance parameters in some way that it makes you psychologically able to cope with losing weight because you can actually gain strength on a cut and even muscle. Also at a lighter bodyweight you are better at bodyweight movements/gymnastics stuff as well as middle distance/longer distance events or even like metcon type of stuff. Personally I think adaptations from Metcons would be better served by just using barbells for strength and middle distance runs.
 
Bromley put out a good video today about how you cant technique your way to top levels in it

thought it was worth putting in my log

 
general s and c block 2 intro week day 3

did a bunch of baseball skill work throwing working on sliders/curves/sweepers tried to get a feel for a sinker and hitting off the tee....pitching and hitting is so much harder than lifting to be honest....people say that hitting the baseball is the hardest thing to do in sports and I agree but I would have to say that pitching is right up there with it.

deadlift
405x4@6
445x4@8
(deadlift strength is shooting right on up as expected

push press up to 175x3@7ish

hatfield squat
[email protected]
245x7@8
(likely miscalculated the RPE and undershot no big deal getting used to the exercise)

lat pullovers with ez bar
85x6@7
[email protected]

goblet squat
80x10@ 6 ish
80x12@8ish
(undershot on purpose going to replace this slot with sled pulls henceforward)

medicine ball rapid rebounds throws 6 variations x10x2
few rotator cuff movements with band

tommorow will just be a sprint/conditioning day. we have the week off this week and then the playoffs start next Sunday

Talked with two teams one from Houston that wants me to be a tournament player and I actually signed up to compete in Arizona with a team from Arizona in October. Should be very fun as it always is over there. The Arizona team wants me to be a pitching specialist for them and I embrace that challenge.

Crossing my fingers that I dont have a severe injury and have to build everything back from square one again. I have broken a pinky and also an ankle sliding into bags. I got a sliding Mitt I use now and just dive headfirst now so far so good.

One thing ive learned over time is that short and near term goals as far as training are pretty much all that matters. You can try to plan out 4 years in advanced and for all but the most elite professionals it never really works that way in my experience.
 
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just a explosive day no weights

Bound sprints 3x30 yards
skips for height and distance 3x20
6 build up sprints 20 yard build up 10yard sprint
medicine ball shot put throws 10x2 each side
mobility and cuff work
 
general s and c week 2 block 2 day 1(last night)

hi bar squat
315x5,4@6
[email protected]

incline bench
145x4x2@6
165x5@8

trap bar deadlift
260x8@warm up
345x8@6
[email protected]

pull-ups
[email protected]
+10x6@7
+10x6@9

no feet clean
[email protected]


tonight general s and c week 2 day 2 block 2

bench press
205x3@5
205x4@6
[email protected]

chins
[email protected]
bw+15x5@6
bw+25x5@8

low hang no feet snatch 55%
75x2x10 sets

LTE
55x12@7
65x112@8
65x10@8
55x22@10 plus 2 partials

ez bar curls
65x10@8
65x8@8
65x8@8
55x18@10+2 partials

tempo work on rower 2 sets 0f 9x30seconds
interspersed with clapping pushups apsm rotator cuff specific band work
 
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sprints 6x10
single leg broad jumps 2x3
sing leg box jumps 2x3

tempo runs 100x9x2

bunch of swings and a bullpen
 
deadlift
405x3@6
405x3@6
445x5@8

push press
EMOM 125x3@10

reverse lunge
135x5@7
115x6@7
115x9@9

lat pullover
85x12@7
105x7@7
105x9@9
 
block 2 week 3 day 1
hi bar squat
[email protected]
325x3@6
355X4@8

INCLINE BENCH 45 DEGREE
155X3@6
145X5@6
175X5@8

NO FEET CLEAN
135X2@WARM UP
155x2@warm up
175x2@7
185x2@8

trap bar deadlift
300x7@6
355x5@6
405x5@8

bw
x6@7
x6@7
x6@7
x9@9
 
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