Somewhat of a conjugate log

week 4 day 1

short bullpen and pulldowns for velocity, about 100 swings from both sides of plate

power clean
[email protected]
170x3x4 76%

Press
140x6@7, 140x5x3@7

tng bench
190x10@7, 190x9@7, 190x6@7, 5x2@7 25 total reps for back off

sots press snatch grip
65x3x6@5-6. these were fun

heiden jumped 3x10
 
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week 4 day 2 supertotal

squat 340x3@7, 340x3x3@7, [email protected], [email protected](3 minute rest periods(

1 count pause bench
[email protected], 3x2@7, [email protected], 1@7, 2@7, 1@7, 2@7, 1@7 various rest periods from 1 to 3 minutes

RDLS
[email protected], [email protected]

barbell rows for GPP
135x11,10,10,10,4 7 minute am rap all @7-8

super set hammer curls and dumbbell overhead extensions

curls 35sx11, 25sx11,10,10, 4=45 total reps
db OH extensions 35x20, 40x14, 40x14 ,45x11=59 total reps

copehangen planks 2 sets each side to RPE 8

sled drags with 3 plates 20 minute density block


mobility for for hips and shoulders

bodyweight has creeped to 195 without even trying diet hasn't changed in months I eat the same way all year
 
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AM SESSION
Sprints, 6x10 yards, 6x20 yards, 5x30 yards, 1x40 meters=370 total yards

PM SESSION
deadlift
[email protected]
[email protected]
[email protected]
[email protected]
425x1@7
425x1@7

Bench TNG
[email protected]
225x4@7
225x4@8
225x2@7
225x2@7

SSB
255x8x3@7

French press
75x12,10,11,[email protected] (43 reps)

-Need to get a timing gate and measure out 40 yards to get a new legitimate 40 time
-RPE is kind of difficult to rate for heavy deadlifts lifting solo
-probably overrating some of the RPEs but no big deal.

That is three days in a row of heavier lifting ive got 2 weeks left of this block then I will change some stuff up. Still planning a max for all the lifts im trying to improve early January and likely a few weeks afterwards as well. Im not taking maxes while im being asked to travel to tournaments all year so I have to try to be careful about when I plan them. This training block is fatiguing enough as it is but very fun and really pushing the boundaries of being able to maintain motor skills for baseball and build strength at the same time.

Ive been researching this Mr. America competition it looks pretty cool to me.

tommorow will be a GPP day and probably some medicine ball throws and maybe some tempo runs
 
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ROcknrollracing said:
Still planning a max for all the lifts im trying to improve early January and likely a few weeks afterwards as well. Im not taking maxes while im being asked to travel to tournaments all year so I have to try to be careful about when I plan them. This training block is fatiguing enough as it is but very fun and really pushing the boundaries of being able to maintain motor skills for baseball and build strength at the same time.

Ive been researching this Mr. America competition it looks pretty cool to me.

tommorow will be a GPP day and probably some medicine ball throws and maybe some tempo runs
Click to expand...
For some reason I don’t believe you. But good luck with the Mr. America thing.
 
ROcknrollracing said:
AM SESSION
Sprints, 6x10 yards, 6x20 yards, 5x30 yards, 1x40 meters=370 total yards

PM SESSION
deadlift
[email protected]
[email protected]
[email protected]
[email protected]
425x1@7
425x1@7

Bench TNG
[email protected]
225x4@7
225x4@8
225x2@7
225x2@7

SSB
255x8x3@7

French press
75x12,10,11,[email protected] (43 reps)

-Need to get a timing gate and measure out 40 yards to get a new legitimate 40 time
-RPE is kind of difficult to rate for heavy deadlifts lifting solo
-probably overrating some of the RPEs but no big deal.

That is three days in a row of heavier lifting ive got 2 weeks left of this block then I will change some stuff up. Still planning a max for all the lifts im trying to improve early January and likely a few weeks afterwards as well. Im not taking maxes while im being asked to travel to tournaments all year so I have to try to be careful about when I plan them. This training block is fatiguing enough as it is but very fun and really pushing the boundaries of being able to maintain motor skills for baseball and build strength at the same time.

Ive been researching this Mr. America competition it looks pretty cool to me.

tommorow will be a GPP day and probably some medicine ball throws and maybe some tempo runs
Click to expand...

Get a cheap speed encoder to measure RPE. I literally got one for 100$. You can get a little nicer one for 150-250$. It gives you another variable to track and compare with your own subjective perceptions. Sometimes I am in agreement with it and sometimes I know there's no way I had even a rep more.


Also you mentioned speed gates for sprints. I found this one for 150$(there's same one on Amazon for 126$ used):


There's a nicer one on Ali but the shipping is insane.

I've found that taking TMG (2g twice per day) significantly reduces fatigue(obviously you may need a lower dose like 0.5-1g). While I am not completely recovered after heavy lifting, I am not super sore nor completely drained/wiped out.

www.healthline.com

TMG Supplements: Benefits, Side Effects, Dosage, and More

TMG, also known as betaine, is a compound produced by your body and found in supplements and foods. Here's all you need to know about TMG supplements.
www.healthline.com www.healthline.com


Effects of chronic betaine supplementation on performance in professional young soccer players during a competitive season: a double blind, randomized, placebo-controlled trial - PMC

Various nutritional strategies are adopted for athletes to maintain and to improve performance during the competition season. Betaine may enhance performance during a competitive season by increasing the testosterone to cortisol ratio and reducing ...
pmc.ncbi.nlm.nih.gov pmc.ncbi.nlm.nih.gov

"

Conclusions​


14-week of betaine supplementation increased predicted 1-RM, VO2max, and repeated sprint ability performance in youth professional soccer players. Betaine supplementation seems to be a useful nutritional strategy to improve and to maintain performance during a competitive soccer season."
 
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DEVILsSON said:
Get a cheap speed encoder to measure RPE. I literally got one for 100$. You can get a little nicer one for 150-250$. It gives you another variable to track and compare with your own subjective perceptions. Sometimes I am in agreement with it and sometimes I know there's no way I had even a rep more.


Also you mentioned speed gates for sprints. I found this one for 150$(there's same one on Amazon for 126$ used):


There's a nicer one on Ali but the shipping is insane.

I've found that taking TMG (2g twice per day) significantly reduces fatigue(obviously you may need a lower dose like 0.5-1g). While I am not completely recovered after heavy lifting, I am not super sore nor completely drained/wiped out.

www.healthline.com

TMG Supplements: Benefits, Side Effects, Dosage, and More

TMG, also known as betaine, is a compound produced by your body and found in supplements and foods. Here's all you need to know about TMG supplements.
www.healthline.com www.healthline.com


Effects of chronic betaine supplementation on performance in professional young soccer players during a competitive season: a double blind, randomized, placebo-controlled trial - PMC

Various nutritional strategies are adopted for athletes to maintain and to improve performance during the competition season. Betaine may enhance performance during a competitive season by increasing the testosterone to cortisol ratio and reducing ...
pmc.ncbi.nlm.nih.gov pmc.ncbi.nlm.nih.gov

"

Conclusions​


14-week of betaine supplementation increased predicted 1-RM, VO2max, and repeated sprint ability performance in youth professional soccer players. Betaine supplementation seems to be a useful nutritional strategy to improve and to maintain performance during a competitive soccer season."
Click to expand...
It is deadlifts that does it. It isn't bad fatigue but it lingers for a day or maybe two. Full Deadlifts aren't the smartest thing for a primary sport athlete but I want to hit some lifetime PRs first before I drop it for other movements.
 
GPP day
medicine ball rotational throws 3x5 each way

ez bar curls
35x20,15,12,12,12 /7 minute AMRAP all@6-8(71 total reps)

pullups 7 minute AMRAP
bwx10,6,7,6 (29 total reps) @6-8

planks 4 sets of 30+ seconds

medicine ball tempo throws 5 different throws 2 setsx10 reps each throw took about 15 minutes


Ended up getting a stop watch and cones so I can get my sprint time timed and start measuring it. Need to measure vertical jump pretty soon to.

Went ahead and purchased some baseball plyo balls as well as im going to try to brute force my way to 90 mph+ pitch so ill be doing some plyo drills with the ball a couple of times a week and running pulldown throws 1-2 times a week and measure the velocity periodically. My curveball and slider are great but I think adding some velo would give me some better strategic options when I pitch plus more arm speed never hurts from shortstop or outfield.
 
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-Today did the plyo ball drills/pulldowns/ 45 pitch bullpen
-100 total swings left and right handed tee and softies
-mobility work routine

playoff game next week with potentially 2 more after that
 
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AM SESSION
light plyo ball throwing routine
about 20 sub maximal throws
100 swings off tee and soft toss both sides
mobility routine/rotator cuff light band for

measured a CMJ got 23.3 inches

top time ran 3 sprints at each distance 2 for warmups

timed a 30=4.25
timed a 40=5.25
timed a 60=7.94

sprints were done on concrete and in basketball shoes also hand times so these are just rough estimates. Generally on a track and with track shoes you can shave up a few decimals. Actually did the vertical CMJ in baseball turf cleats as well.
 
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AM session
High intensity throwing with plyo balls
20 reverse throws with 1-2 pound ball
10 rockers with 10 ounce and 8 ounce ball
20 step behinds 8 ounce 10 throws each
2 throw each 8 oz 5.5 ounce and 3.5 ounce step behinds
pulldowns 5 throws each 10 ounce, 8 ounces 5.5 ounce, 3.5 ounce
bullpen about 50 pitches high intent working fastballs, screwballs, curves and sliders

PM session
power clean up to 205x3@8

185x3x4 sets(posted a back off set

Press
145x6@7, 5,4,3,3@7

Close grip bench
175x10@7
175x10@7, 7@7, 6@7
1 minute rest and [email protected]

Overhead squat
[email protected]
[email protected]
105x3@6
115x3@6
115x3@6
(will do these close grip Thursday)

Heiden jumps 3x5 each way

hips and shoulder mobility routine

(also that is a calculated 245~ power clean max so program is definitely working for olympic lifts. The plan is to see this program through to the end and then push the olympic lifts more specifically for a couple of blocks THEN do a general program for a couple of blocks as an off season for strength.). If I could full clean 275 after this super total program I Would be happy and somewhere around bodyweight for full snatch would be nice to.
 
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AM Session

3 plyo ball heavier balls for less stress drills and a 20 pitch 70% bullpen working forkballs

PM SESSion week 5 day 2
high bar squat
345x3@7, 3,3,2,2,2 all @7

pause bench 1 count
230x3@7 ,3,3,2,2,2,1,1,1 all at 7 or 7.5

RDLs
315x8@8
290x8x2@6

GPP
pullups
10,5,4,4,3,3,3,3 @7.5-8= 35 total reps

super set hammer curls and DB over head extension
25sx20@6
40x15@7
25sx12@8
[email protected]
25sx11@8
40x12@8

43 total curls, 39 total extensions

300 yard shuttle runs x3


mobility for hips and shoulders

medicine ball rebound throws 2 sets of 10 pass. overhead. rotational. scoop throw all caught on once bounce off wall
 
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AM SESSION
high intent throwing day number 3 this week

20 reverse throws with 2 and 1 pound ball
10rockers with 10 ounce and 8 ounce ball
3.5 ounce, 5 oz, 8 ounce, 10 ounce step behind 2 throws each
high intent flat ground 4-5 throws with each weight of 10 oz - 3.5oz
20 pitch bullpen working mechanics keeping tail bone in a proper position during the throw

Ordered a cheap radar gun so I will get a rough estimate of where my velocity is at last I checked it was low 80s high 70s

PM SESSION
week 5 day 3

medball rapid throws 3 sets 5 throw variants,
rotational throws 3x5 each way

snatch EMOM 125, 130,135,140, 145, 150 all for 2 singles on the minute

push jerk
185x3@8
170x3x4@6-7

pin press above forehead
155x10, 10, 10, 5 @7

Snatch balance with an overhead squat
85x3@-5
95x3@4-5
[email protected]
115x3x2@6

medicine ball tempo throws 5 different throws x 10x2 sets

mobility for shoulder and hips

one more week of this block then things will change up in block 2
 
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AM Session
sprints 6x10 yards, 6x20 yards
timed 30 yardsx6 got 3.75, 4.03 3.98, 3.98, 3.85
technique isn't where id like it I am stomping the last few yards tried to correct it on the last rep

PM Session
Might be needed to pitch and/or play shortstop so going to wait until Sunday night to do my deadlift focus session. Tommorow ill do some light throwing/batting practice and tempo runs.
 
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Short plyo ball low intensity.

turn and burns, rockers, reverse throws 10 total throws each at 80%

tee 7s drill both sides of plate, 10 swings soft toss each side

ready for playoff game tommorow waiting to see on the weather situation if we play or not


did my mobility routine which includes hip/groin stretches, dynamic hamstring stretches, quads and hip flexor and shoulder thoracic stretches. My hip to shoulder is improving pretty dramatically and I hold the stretches for 30 seconds for 1 or 2 reps daily. Dynamic stretches I just do like 10-20 dynamic reps of whatever im doing. The more layback and thoracic extension you can create for a pitch or throw gives you more time to impart velocity on the ball. Ive never had good hip to shoulder separation.
 
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