general s and c
clapping pushups 5x2
heiden jumps 10x2 each way
bench
195x5@ W/U
205x5@6
215x5@6
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low hang snatch
65x2@w/u
95x2@6
115x2@8
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[email protected]
[email protected]
125x2@8
chins
210x4@6
210x4@6
210x4@6
8 all really felt like warm ups with the vest on then got
210x8@8
EMOM safety squat bar
205x2x10 60ish%
ez bar curls and LTEs supersets
65x12@8.
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65x10@8. 65x12@7
65x8@8. 75x10@8
65x12+4 partials. 75x11+3 partials
haven't been logging it but I do COC grippers twice week for a few sets and also a few minutes of handstand pushup work and L sits. Last time I tested muscle ups was actually at a tournament during batting practice I think I got like 3-4 im sure I can do more than that now.
sprint 100 meters x 10 a little lactic work
mobility routine and a a few rotator cuff exercises with bands
I have one more week of this 10 week program than I am debating on just repeating the second block for a few weeks or just starting all over at square 1 with block 1. I personally think this is the perfect program for me and just enough lifting volume to allow progress while also doing all of the other stuff. I am going to add a couple of more slots for olympic lifts because I enjoy them so much. For a lifting competition I could just run a short peaking block before the competition if I wanted to maximize that specialization for a short while. Olympic lifts make lifting way less mundane IMO. long term goals for olympic lifts I want to snatch 2 plates and clean at least 295.
Once i'm closer to October ill run an in season 2 days a week program like this and up the pitching specific volume.
I have a a few goals written down for the next two years and I definitely want to compete in at least one sanctioned amateur fight sometime next year and a powerlifting meet likely right after my tournament. I would likely be competing at 185 or 170 and my cousins have been pushing me to do one for a very long time now. I have been in contact with some MMA people I know about getting one and having black belt certifications helps. I want to get my mile time down to below 6 at least even though it's not that useful for baseball. I have had other independent league teams contact me to play for them but that is not an easy decision to give up a government job I could probably make it work if I relocated cities which is an option though but I am happy to be playing in the MSLB and NABA right now it is good competition and good people.
Basically I want to do everything I can in the short term and more near future. Once I age myself out of everything I will probably up the lifting volume but as best I can tell that is quite a ways away.
I am up to about 195 pounds wake up weight right now I do not want to go over 205. My goal is to eventually hit that weight then settle on around 190 as my walk around weight. I would easily make 185 division or 170 after a water cut plus I would be more ripped being a little bit lighter and a better gas tank. That is Healthy weight for me for lifting purposes i'm best around 200 pounds.
