11/10/11 - offseason 1/3 DE lower

weight training

DE front squat with power factor, weight + choked monster mini bands

1. 225x3 @ 3.46
2. 225x3 @ 3.46
3. 225x3 @ 3.58
4. 225x3 @ 3.58
5. 225x3 @ 3.58
6. 225x3 @ 3.46
7. 225x3 @ 3.46
8. 225x3 @ 3.46

DE conventional deads with power factor

1. 225x3 @ 3.83
2. 225x3 @ 4.05
3. 275x3 @ 3.71
4. 275x3 @ 3.71
5. 315x3 @ 3.46
6. 315x3 @ 3.46
7. 365x3 @ 2.58
8. 315x3 @ 3.33

RDL - 315x5, 365x5, 415x3, 465x3 (PR)
pull throughs - green band x10x4

+core = ab wheel against MM band, cable twists, hanging leg raises x2 sets each

foam rolled a few times between sets of front squats and deads

Pretty happy with this session. Despite my lower back still being very stiff from high rep deads on tuesday, it held up really well. The 225 front squat didn't feel too difficult. I'll be moving up to 245 my next go around. I know that if I can front squat 225 and hit all the speeds my back squat is the same so when it comes time for me to back squat for speed I'll be going with 245 also. I'd really like to push this up to 315 (+bands) by the end of the off season but I'm not sure if I can progress that fast. I do feel that 275 is very doable.

I thought I might be able to push th envelope to 365 on deads since I wasn't using bands, but that was an eye opener that just wasn't going. Not yet at least. With some chalk and without front squats prior, maybe, just MAYBE I might be able to get somewhat close to 3.33. Goal for off season is getting in the 365-405 range @ 3.33f/s.

So far I'm very pleased with my first week of off season training. No throws this week, I'll add those in next week. Going to be throwing 2-3x/week, really working on drills and dialing in technique. I've got a lot to fix this off season. Last off season I need to learn how to throw. This off season I need to learn how to throw far. You guys better watch out next season, it's going to be a smoke show.

cals = ?? 240-250ish protein.