Somewhat of a conjugate log

Played this morning playoff game which we lost. Only one play on shortstop went 2-4 at the plate a hit both left and right handed then a sac fly RBI to deep center.

I won’t be playing for a while but I’ll keep in practice until the spring. Main focus is strength now for the next few months.


PM session
week 5 day 4
Deadlift [email protected], x3@7, x3@7, x3@7, x@7, x1@7 all went up easy! lifted in socks. getting stronger

TNG bench
225x5x3@7, x4@7, x1@7 3-4 minute rest periods last set 1 minute rest

SSB squat
[email protected], x8@7, x7@7, x5@7=20 total reps


French press

75x10x3@8, x11@9= 41 total reps 3 minute rest periods

(I think I could rep out 9 or 10 @425 on deadlift right now if I went all out. One more week of this mini block then I will start pulling some @7-8 singles. This programming is way too much during a baseball season easily. I think I could better handle a pure olympic lifting template if only playing 1-2 times per week better than a full blown SuperTotal. Powerlifts would likely still progress on it as well. )
 
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AM session high intent throwing day

2 pound ball reverse throws x20
10 0z and 8 ounce ball rocker drillx10 each
walking wind ups 10x10oz 5x8 oz
high intent throws 5.5ozx5, 3.5ozx10

threw a short bullpen still waiting for radar though so no velocity update yet

lifting in a few hours

week 6 (last week of mini block) day 1
power clean
up to [email protected]
[email protected]

OH press(1-4 minute rest periods)
155x6@7
155x5x2@7
155x4@7
155x1@7

close grip bench press(1-4 min rest periods)
180x10@7
180x10@7
180x9@7
180x6@7

overhead squat(very slow tempo on they way down felt a good stretch)
[email protected]
105x3x3@6

rebound throws for elasticity and reactivity 1x10 5 different throws into wall

tempo throws for aerobic work 2x10 throws 5 different throws(10 seconds rest between each set of 5 throws) .....sneaky way to get in good aerobic work IMO

mobility for hips and thoracic extension
 
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looks like I will have to purchase a professional grade radar because this cheap thing is all over the place

or just do it the old fashioned way and guesstimate with long toss distance
 
Week 6 day 2

Rotator cuff band work 2xamrap@7-8, (pull apart, face pulls, external rotation both 90 degrees and L shape, Ws)

Heiden jumps 3x5
rapid medical ball rebounds 2x10 5 different throws
rotational throws 1x10 (the ball actually broke in half first throw second set so off to academy I go tommorow, needed some new lifting straps anyways)


squat
[email protected]
355x3@7
355x3@7
[email protected]
355x3@7
(15 total reps minus the first set)


1 count pause bench
235x3@7
235x3@7
[email protected]
[email protected](somewhat of an RPE audit)
235x2@7
235x2@7
(18 total reps)

RDLs
[email protected]
[email protected]

Copenhagen planks
4x up to 7-8


high intent throwing day and some light GPP lifting/conditioning tommorow
 
ROcknrollracing said:
Week 6 day 2

Rotator cuff band work 2xamrap@7-8, (pull apart, face pulls, external rotation both 90 degrees and L shape, Ws)

Heiden jumps 3x5
rapid medical ball rebounds 2x10 5 different throws
rotational throws 1x10 (the ball actually broke in half first throw second set so off to academy I go tommorow, needed some new lifting straps anyways)


squat
[email protected]
355x3@7
355x3@7
[email protected]
355x3@7
(15 total reps minus the first set)


1 count pause bench
235x3@7
235x3@7
[email protected]
[email protected](somewhat of an RPE audit)
235x2@7
235x2@7
(18 total reps)

RDLs
[email protected]
[email protected]

Copenhagen planks
4x up to 7-8


high intent throwing day and some light GPP lifting/conditioning tommorow
Click to expand...
What sort of numbers are you projecting to lift in January?
 
afternoon session
Plyo ball intensive throws about 30 different throws with overweight and underweight balls

30 pitch bullpen working mechanics

100 swings with high tee drill and soft toss


PM SESSION GPP
bent over rows
115x10,10,10,10 @7-9

hanging leg raises
10,10,10,10@8

ez bar curls
65x10,10,10,10 @7-9

band press downs
4xamrap with black band

rapid rebounds med ball 1x10 throws 4 variants

tempo throws
2x10 sets 10 seconds between a round/set 5 different variants

snatch and jerk work tommorow night
 
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Tonights session

Week 6 day 3
power snatch
125, 130, 135, 140,145, 150 all for 2 singles all RPE 5-7

push jerk
[email protected] [email protected]

pin press at top of forehead
160x10@7, 8,8,8,7,2 all @7 (30 seconds to 3 minutes rest)

snatch balance
95x3@warm up
105x4@5
[email protected]
[email protected]
125x3@6 (getting the hang of these and feel more confident in the bottom I will keep slowly pushing the weight up)

 
AM SESSION plyo balls and bullpen
reverse throws 2x10 (2ILB and 1IB ball)
Pivot picks 3x5(10oz, 8oz, 5.5 oz
turn and burns(8 oz, 5 oz, 3.5oz)2x5, 1x10 with under load ball
pulldown step behind throws max velocity, 5xoz, 5x5 oz, 10x3.5oz
bullpen 30 pitches fastballs were perfect lost some control on the slider which is suprising, every session cant be a winner though

sprints
6x10 yard, 6x 20 yards, 6x30 yards

spdrew2143 said:
Doesn’t seem like it though, 235x5 is pretty low.
Click to expand...
I just reported you....stay out of my log

PM SESSION (later tonight)

week 6 day 4
deadlift
435x3x5 @6.5-7

TNG bench
[email protected]

SSB
275x8,7,7,6@7

French press
75x12@8, 11@8, 11@8. [email protected]
 
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Am session
Plyo ball routine
20 reverse throws 2 pound
10 rocker drill 5 each 10 oz and 8 oz
Step back 5 8 oz, 5x5.5 ounce
Walking windups 2x8oz, 5.5oz, 3.5 oz
Running throw 5x8ox, 5x5.5oz, 10x3.5 oz
30 pitch bullpen/ 7s high tee drill


PM SESSION
(low stress week bridging to the next block)
clean pull+clean X 2 @185, 165, 165

push press
[email protected], 165x4@7, [email protected]

close grip bench
[email protected]
205x6@7
[email protected]

sots press 5x4@65@7

pullups
bwx14@7, x9@7, x8@9, x5@8

straight bar culrs
55x12@7, 45x14,15,15 @7-7.5

black band press downs 4xamap

burpees
30 reps in 6 minutes EMOM

mobility routine
 
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GPP day

Chins hanging from a boat peer boards
9x2@7, [email protected], x10@8

banded tricep extensions super set with band curls with black band 4xamap@8

planks 4xfail within the next 30 seconds

For cardio rowed around an island in kayak took about 20 minutes I was trying to go all out. Felt great

Mobility routine
 
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week 7 low stress day 3 and 4

snatch high pull+power snatch
115x2@6, [email protected], [email protected], 145x2@8, 145x2@8

split jerk
[email protected], 185x3@7, 195x3@8

overhead press
135x8@6, 142x8@7, [email protected]


deadlift
up to [email protected]
435x4@7
375x4@70%@4-5

tng bench
215x4@6
225x4@7
[email protected]

front squat
225x3@6, 235x3@7, [email protected]

overhead triceps with ez curl bar
[email protected], 75x12@7, 85x12@8, 85x10@8

snatch balance
85x5@4-5, 105x5@7, 105x5@7, 105x5@7

a lot of exercises not that hard would rate the session @7
 
week 8 day 1



clean pull + clean
up to [email protected], 190x2x3@6ish (78%)

push press
up to [email protected], back off 75% 175x4x3

close grip bench
[email protected], 205x6@7

sots press snatch grip
75x5x2@7, 80x5x2@7ish

rapid rebound med ball throw 10 throws 4 variants

tempo throws 10 throws each variant x 5 variant x2 (10 seconds rest between each set)

mobility for hips and shoulders.
 
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