I keep a log of all of my workouts and figure since I get asked all the time for workout plans that this could be a good place to put them.
Age: 27 (old)
Height: 6’1" (short)
Weight: 220 (fat)
Approximate 1RMs ~220 lbs BW
Squat: 425 (decent)
Deadlift: 470 (reasonable)
Bench: 245 (pathetic)
Power Clean: 225 (even worse)
I train a bunch of guys, so my training is on the back burner for them. That said, I usually find time to get 3 full-body workouts in, and since I’m primarily in maintenance mode as my amateur season ramps up, it’s not too bad.
Now that the self-deprecation is finished, here’s today’s workout:
Finally got a good, full-ish workout in today.
Squat - Maintenance
Was surprised to get this so easily, haven’t been benching much.
DB Row - 2x10x85
Chins - 4, 4, 4
DB Push Press - 10x55
Countermovement Box Jumps - 3x3, superset 4x lunge to OH reach
Medball - 1x10 Side Scoop Toss per side, 2x10 Rotational Chest Pass per side
Small Medball - 2x5 trampoline toss, 2x5 wall toss
Some band work, Pallof pressing, etc
Took a few rounds of batting practice and videotaped me hitting from three locations - down/in, down the pipe, and middle-away (usually my worst spot). 60 MPH from 40 feet; reaction time equivalent to 82.5 MPH from a standard release point (55 feet).