2009

[jiritt0]

warm up - 30min roughly

seated DB cleans - 5x25,20,20,20,20,20

10 band pull aparts + 10 pushups

zercher squat - 12x95,10x115,8x115,6x135,4x155,15x95
4 depth jumps between - first and last set from a bench, all in between from mid thigh box

10 band pull aparts + 10 pushups

TRX face pulls - 12,10,8
glute ham raises - 6 per (the benches they have kind of suck!! not adjustable e nough for me)

10 band pull aparts + 10 pushups

DB rows - 12x10x8 - 25,30,35 for them
chinups - 12x10x8 (last set with a band help)

abs: 2x through
posture front squat - 60seconds
slow rtussian twists - 15 a side with 10lb plate
side bends - 15 a side with 45 pd plate
hip flexor pulls - 15 with a purple band

static stretches to cooldown

[jiritt0]

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[jiritt0]

the most boring, bland, healthy shake ever:

greek yogurt, cinnamon, some berries (if pure blueberries, its the plainest), ice, water, blended into a drink...

so difficult to consume, yet I drink them on the regular... chugging the boringness, brewing green tea, and off to coach some !

[jiritt0]

warm up

bar jump shrugs : 4x8x95 all
band resisted sprint starts - 4 per with 2 blue bands

15 band pull aparts, 15 TKE's

suitcase deadlift- 5x5,50,50,50,60,60
broad (6-7ft) into vertical jump (up 4 stairs) - 4 per

15 band pull aparts, 15 TKE's

seated good mornigns - barx10,65x12,10, 85x8,6
bradford presses - barx10, 75x12,10,95x8,6

15 band pull aparts, 15 TKE's

2x through the above
L lateral raise into field goal posts - 10 with 10pds
TRX flies - 10
reverse lunge off a box - 10

abs: 2x through
glute ham bridge - 60 seconds on a swiss ball, 60 seconds on TRX
side pops - 15 a side
hip flexor pulls - 15 each leg

[jiritt0]

day nutrition specialist seminar done.. talking about food for 8 hours straight is intense.. I ate the whole time

[jiritt0]

wDB push press : 4x30,30,20,25,30,30

10 band pull aparts + 10 pushups on a swiss ball -- sadly, I forgot to keep doing these throughout workout =(

lateral box jumps - 4x3 each side, box was about mid thigh height
backward 1/2 squat sled drags - about 20 yd each set -- intense quad pump!

floor presses: 8x75,85,85,85
bent over delts: 8x15 each set

brutal comedowns
pullups + dips - 10,9,8,7,6,5,4,3,2,1 - only rest after the set of 8 and set of 5 -- other rests were basically walking around the weight platforms once

abs: 3x through

planks for 60 seconds -- first and third set with feet on a swiss ball, 2nd set with arms on swiss ball
sprinter crunches - 10 each side
back hypers - 10 + purple bands
weighted situps - 10 with a 25 pd plate
V ups - 15

[jiritt0]

workout:

bar cleans: 5x95,95,135,135,135

10 band pull aparts + 10 TKE's

broad jumps - 4x4 (7foot avg)
crossover sled drags with 95 pds - 20 yds down n back per

10 band pull aparts + 10 TKE's

snatch deadlifts - 6x145,145,195,195,195,195,245
wide pushups on a bar - 12 per

10 band pull aparts + 10 TKE's

reverse lunges off a box - 5x5 each leg with 30 pd DBs (last two sets with bodyweight)
DB shoudler presses - 5x30,30,30,30,40

10 band pull aparts + 10 TKE's

abs: 3x through
back bridge (feet on swiss ball) - 60 seconds
band hip flexor pulls - 10 each leg
russian twists w/25pd plate - 10 a side
posture front squats - 135 pd - 60 seconds

[jiritt0]

single arm DB snatch - 3 (each arm ) x 35,45,55,65,75,75,65,65

band pull aparts (15), TKE's (15 each leg)

forward sled sprints w/ 70pds - 20 yds down and back
jumps through benches - 12 of em
4x through that, which was very brutal and draining

band pull aparts (15), TKE's (15 each leg)

F squats - 6x6, all at 135
DB lawnmoawers (not on a bench though!) - 6x6, all at 75pd

band pull aparts (15), TKE's (15 each leg)

elevated lgute ham pops - 3x15, first one with 65pds (really bad idea), last two with an empty bar, than I did a burn out set of 17 with just my bodyweight
DB incline external rotations - 3x15 with 5pd DB's (deep burn in rotator cuff)

band pull aparts (15), TKE's (15 each leg)

abs: 3x through
30 sec side bridges
hanging leg raies - 10
TRX knee tucks - 20
isometric front load lunges - 30 seconds each side (last 2 sets with no front load)

ended with some stretches and alll the usuall

very hungry all day since, ive been eating regularly, but as soon as i finish something, i notice i am still craving more food...

and tomorrow I hit the big quarter century mark. will be celebrating at my undergrads homecoming, in the rain hopefully on monday I get hit with some good news for a job interview...if i dont hear anything, ima be pissed.

[bull.dogz]

WOOOHOOOO!!! Have a great one!

[jiritt0]

thanks.. sandwhiched my birthday weekend in with some intense workouts on fri + mond haha

yesterdays:

tested my vertical after warming up and before hitting weights serious yesterday: using a vertec, my top jump was 25inches.. pretty poor, need to work on low body explosiveness


snatch high pulls: 4x95,115,135,135,155,155

side to side lateral box push offs - 4 sets of 5 a side
med ball chest throws : 15 per

barbell band bench press: using green bands: 3x135,185,185,185,245,245,245,245
RDLs: using purple band around body: 3x95,95,95,95,115,115,115,115

underhand DB rows: 3x4- 25,30,35,35
shoulder clocks: 1 each side per
hand grip/releases: 60 seconds per (prolly hardest thing I did, lol!)

pullups :minimal rest (walked around platforms once)-6,4,2,4,6

abs: 2x through
swiss ball plank - feet on ball - 60 seconds
posture front squats - 60 seconds
weighted toe touches - 10lbs - 25 reps
weighted situps - 20/25 pds - 15 reps

[farmerson12]

Do you play any sports or do any type of extracurricular activities?

[jiritt0]

I teach weight training I classes at Temple Univ, and have recently been volunteering in their strength and conditioning dept. coaching the Mens crew and Womens fencing teams...


I also feel my graduate degree in sport/exercise psychology has significantly helped me in almost everything I do, even if it doesn't relate to sport/exercise at all. Sadly, the world has a misconception about 'psychology' and thinks it means your F'ed up and need up, which creates a poor job market for that -- making it very difficult for me to find a FT job as a S&C coach, especially since I have no experience at the collegiate level.

Lately I have been thinking of getting into competitive olympic weight lifting, though I'm not so sure I could focus in on simply that in my own training program


My workouts always begin with an explosive power movement, usually olympic lifts or some form of them -- i progress into plyometrics and any other odd movement, than get into more traditional compound/multi-joint movements (always variating the actual movement to recruit all sorts of muscles and ensure optimal full body progressions) and end with some compound assistance work and abs. I time rest periods once I get into traditional weightlifting, usually keeping them at 60 seconds or less, and more often than not always superset things together to create a conditioning effect. the small rest periods also increase natural testosterone production

I incorporate all sorts of philsophies and principles into my training and decide what I enjoy and what works (best). I don't bullshit around with isolation work or weaksauce bodybuilding type routines - a freak show body apperance isn't my goal -- freak show physical performance is. I strive to dominate in everything I do. I basically train athletes the same as I train deconditioned people, except athletes perform olympic lifts and plyometrics where your average person typically won't, and obviously the intensity levels are extremely different between the two (unless the athlete sucks and/or the common person is a weekend warrior type). I am very against endurance type activities (unless your goal is to become an endurance athlete) -- as they beat down the body and cause overuse injuries -- cardio/aerobic training can result from many various facets, I find it a shame the majority of people think jogging or whatever 1-2hours is all that there is. My dream goal is to become an NFL head coach... I am hoping I can somehow transform my career path from S&C (which I haven't even started yet) into that somehow, somewhere in the future. If that doesn't pan out, I am fine being a S&C coach forever. I basically want to do my own thing and wear gym shorts for the rest of my life.

[farmerson12]

Awesome man. Hope that your effor pays off. No doubt most only dream and dont pursue 100%

[jiritt0]

Awesome man. Hope that your effor pays off. No doubt most only dream and dont pursue 100%

thx, i have grown very depressed and frustrated by the lack of job opportunities I've received yet.. i havent even gotten a gd interview at anywhere ive applied, and the most recent place i felt real good about (meet and exceeded all qualifications basically), but havent gotten a call yet and I called to ask last week n they said this week they would be contacting people for interviews...

todays workout: brutal warmup -- and the band squats were freaking intense, the tension hit hard at the midpoint to the top of the ROM, I enjoyed it.

DB cleans: 3x40,40,40,40,50,50,50,50

split lunge jumps - 3x5 each leg
bear crawl sled drags - 20 yds w/25pd plate on sled

15 tkes + 15 med ball chest tosses

floor green band squats - 3x95,95,115,115,135,135,155,175
weighted chinups: 3x25,25,25,25,25,35,45 (only 2), 45 for 3

15 tkes + 15 med ball chest tosses

DB step up + should press - 4x6 each leg with 25 pd
TRX pushups - 10 per
neck bridges - 4 ways - 30 seconds each per

15 tkes + 15 med ball chest tosses

weighted back hypers: 10pd plate, 15 reps
side planks - 1 min each side w/ feet elevated on abench
TRX knee tucks - 20
suspended leg raises (feet to bar) - 20
isometric crunch - 60 seconds

[farmerson12]

thx, i have grown very depressed and frustrated by the lack of job opportunities I've received yet.. i havent even gotten a gd interview at anywhere ive applied, and the most recent place i felt real good about (meet and exceeded all qualifications basically), but havent gotten a call yet and I called to ask last week n they said this week they would be contacting people for interviews...

todays workout: brutal warmup -- and the band squats were freaking intense, the tension hit hard at the midpoint to the top of the ROM, I enjoyed it.

DB cleans: 3x40,40,40,40,50,50,50,50

split lunge jumps - 3x5 each leg
bear crawl sled drags - 20 yds w/25pd plate on sled

15 tkes + 15 med ball chest tosses

floor green band squats - 3x95,95,115,115,135,135,155,175
weighted chinups: 3x25,25,25,25,25,35,45 (only 2), 45 for 3

15 tkes + 15 med ball chest tosses

DB step up + should press - 4x6 each leg with 25 pd
TRX pushups - 10 per
neck bridges - 4 ways - 30 seconds each per

15 tkes + 15 med ball chest tosses

weighted back hypers: 10pd plate, 15 reps
side planks - 1 min each side w/ feet elevated on abench
TRX knee tucks - 20
suspended leg raises (feet to bar) - 20
isometric crunch - 60 seconds

With this economy right now, Im sure it is hard. When supply and demand kicks into the job market, im sure you will have no prob at all.