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daaamn wtf? erol spence jr is in the ICU.

the vid is nuts. looks like some really reckless driving there. crazy.

"The vehicle went over the center median and flipped multiple times, ejecting the driver. "

daaaamn.

<a href="http://www.youtube.com/watch?v=fyCNwNIP1GA" target="_blank">http://www.youtube.com/watch?v=fyCNwNIP1GA</a>

https://dfw.cbslocal.com/2019/10/10/boxer-errol-spence-jr-seriously-injured-rollover-crash-dallas/

https://www.tmz.com/2019/10/10/errol-spence-ferrari-crash-dallas/

Man that is crazy. Must have been really out of control for it to spin like that.

Date: 08/10/2019
Soreness: none

Condition: Got to the gym at 5:30pm and finished at 7:15pm. Gym not that busy, which was good for me to jump on one of the racks.

Warm up
   ankle mobility
   calf stretch
   sitting hamstring stretch
   bench quad stretch
   single leg hamstring stretch
   single and double leg glute bridges
   high knee hip holds @40kg comfortably easy x 20 seconds each leg
   squat stretch
   back stretch double leg

Workout
   Jump Squats
      - 1 x 4 @20kg
      - 3 x 5 @30kg

   Half Squats
      - 1 x 5 @40kg
      - 1 x 4 @80kg
      - 3 x 7 @120kg

   Calf raises
      - 3 x 15 @120kg

   45 degree back extension
      - 1 x 5 @40kg
      - 1 x 5 @60kg
      - 3 x 7 @70kg

   Power cleans
      - 1 x 3 @20kg
      - 1 x 4 @40kg
      - 2 x 5 @60kg

   Shoulder Press
      - 1 x 5 @20kg
      - 1 x 5 @30kg
      - 2 x 5 @35kg

   Bent over rows
      - 1 x 5 @20kg
      - 2 x 5 @60kg

   Cable kneeling crunches
      - 1 x 5 @30kg
      - 2 x 7 @60kg - easy

   Lying lower ab knee raises
      - 1 x 12 @20kg

Cool down
   stretch
   walk back

Comment
Good session. Did some jumps after the half squats and I could feel the difference in air time, much longer. 60kg Power cleans almost can catch under it, I can bring it almost high enough, just need to push my elbows out and catch it. But good session, legs feel good after.

Date: 03/10/2019
Soreness: none

Condition: Got to the gym at 5:30pm and finished at 7:15pm. Gym wasn't that crowded so I got to use the equpment I needed.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   bench quad stretch
   sitting on the floor single leg hamstring stretch
   single and double leg glute bridge
   isometric high knee 10 seconds @60kg weight via cable
   squat stretch
   back stretch

Workout
   Jump Squats
      - 1 x 4 @20kg
      - 3 x 5 @30kg

   Half Squats on to pin touch and go
      - 1 x 4 @30kg
      - 1 x 4 @60kg
      - 3 x 7 @100kg

   Calf raises
      - 3 x 15 @100kg

   45 degree back extension
      - 1 x 4 @40kg
      - 3 x 7 @70kg

   Power cleans
      - 1 x 5 @40kg
      - 2 x 5 @70kg - just a jump and shrug, not strong and powerful enough to catch the bar under

   Shoulder press
      - 1 x 5 @20kg
      - 2 x 7 @35kg

   Behind the back barbel elbow lifts
      - 2 x 5 @60kg

   Kneeling crunches on cable machine
      - 1 x 5 @30kg
      - 2 x 12 @65kg

   Lying knee raises weighted
      - 2 x 10 @20kg

   oblique cable twists
      - 2 x 7 @30kg

Cool down
   stretch
   walk back

Comment
It was a good session, the power cleans have good effect on explosiveness and power even if I don't catch the bar from under, I want to minimize have to squat down just to catch it, I want to be able to bring the bar up to my shoulders. squats comfortable and ready to move on.

I heard Spence Jr / Porter was FOTY.

niice!

It was a great fight but spence showed he can fight any style. he was the more accurate aggressive fighter but it wasn't easy. shawn moved around, hit him and roughed him up and errol had the face to show for it, but errol spence was clean and throws concentrated hits while shawn he would go rough and try go wild at times and missed a lot but knew how to move out of danger and sometimes would get caught midway. but great fight notheless.

Date: 26/09/2019
Soreness: none

Condition: Got to the gym late as I left my town of work at 5:00 and got to the gym at around 6:00 and finished gym at 7:30. After work gym is always rushed without compromising reps or sets but rather reduce recovery time.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   bench quad stretch
   single leg hamstring stretch
   single and double leg glute bridge
   high knee holds /w cable
   squat stretch
   back stretch

Workout
   Squat Jumps
      - 1 x 5 @20kg
      - 3 x 5 @30kg

   Near Half squats with pins at half position
      - 1 x 4 @20kg
      - 1 x 5 @60kg
      - 3 x 7 @100kg

   Calf raises /w barbell
      - 3 x 15 @100kg

   45 degree hyperextension
      - 1 x 5 @40kg
      - 3 x 7 @60kg

   Power cleans
      - 2 x 5 @40kg

   Shoulder press
      - 1 x 5 @20kg
      - 2 x 7 @40kg

   Bent over flys
      - 1 x 5 @3kg dumbbells in each hand
      - 2 x 7 @7kg dumbbells in each hand

   Knee crunches
      - 1 x 5 @30kg
      - 2 x 10 @65kg

   Lying knee raises
      - 2 x 10 @15kg

Cool down
   stretch
   walk back

Comment
Good session. Squats were ok and also after every squat session if it's quarter squat I can jump high and feel good but at half depth legs fatigued a little high but not as bouncy. Power cleans need a lot of concentration i.e. upright, hips down, both come up and shrug and thrust the bar and jump and catch it from under. but the above video slight hip raising quicker and the bar is away from my legs as well. so a little tricky to get it right.

Date: 24/09/2019
Soreness: none

Condition: Only get 6 hrs sleep. 40 min drive to the college. 1st attempt at juggling gym with work, finished college at 4:30pm and got back to my home town at 5:00pm and went to the gym and go there at 5:30pm and finished the gym at 7:00pm. Sweating a lot as it was a simple straightforward workout, basic movements. Would appreciate feedback on power clean video at the end of this log.

Warm up
   ankle mobility
   calf stretch
   sitting single leg hamstring stretch
   edge of bench quad stretch
   single and double leg glute bridges
   high knee holds /w cable thigh strap @60kg or 70kg don't remember lol x 10 seconds each leg
   back stretch
   squat stretch - forgot one of the stretches - remembered only 3

Workout
   Squat Jumps
      - 1 x 5 @20kg
      - 3 x 5 @30kg
   
   Quarter Squat - touch safety pins and go
      - 1 x 5 @20kg
      - 1 x 5 @60kg
      - 2 x 7 @100kg

   Slightly higher than half squat but more than quarter, 70% between half and a quarter
      - 1 x 100kg

   Barbell calf raises on floor
      - 3 x 15 @100kg

   45 degree back extensions using 10kg EZ bar too lazy to get another one, but in the future will use normal barbell
      - 1 x 5 @30kg
      - 3 x 7 @70kg - getting tough

   Power cleans
      - 1 x 5 @40kg - managed to record it but not really good angle
      - 1 x 7 @50kg

   Barbell standing shoulder press
      - 1 x 5 @20kg
      - 1 x 5 @30kg
      - 2 x 5 @35kg

   Leaning over dumbbell flys
      - 1 x 5 @3kg dumbbells in each hand
      - 2 x 5 @7kg dumbbells in each hand

   Kneeling cable crunches - this time hard to knee while holding the cable handle above head without it pulling me forward but managed to get it done
      - 1 x 5 @25kg
      - 2 x 10 @65kg

   Oblique cable twists
      - 1 x 5 @15kg each side
      - 2 x 7 @25kg each side - comfortably easy

   Hanging isometric knee raised at 90 degree with weights between thigh (20kg dumbbell) held it there for 30 seconds for lower ab training

Cool down
   stretch
   walk back

Comment
It was an ok session, plan on doing it for 4 weeks until I get a schedule going at the gym near the work place and then go back to BSS for progression up to 40kg dumbbells, with weighted vests. Workout was straight forward, squats, calf raises and substitute to deadlifts the back extensions for a good posterior chain burn.

Video of Powerclean
<a href="http://www.youtube.com/watch?v=Xb4Xw8HsXpI" target="_blank">http://www.youtube.com/watch?v=Xb4Xw8HsXpI</a>

Date: 21/09/2019
Soreness: quads

Condition: Nice and very warm. Got to the gym at 11:15am. Managed to get a good workout. Also my work place is a few minutes drive to a track, the gym is a small basement but they also have this garage size gym for athletes which has bench, mat, barbell and weights and squat rack, all I need for a good workout for the coming weeks. Going to implement weighted vest workout soon maybe week after until I adjust to the working routine.

Warm up
   ankle mobility
   calf stretch
   calf walk stretch
   hamstring kick stretch
   quad walking stretch
   sitting single leg hamstring stretch
   single and double leg glute bridges
   hip work on cable - being silly
   sprint arm swings @5kg dumbbells in each hand

Track warm up
   A walk x 20m
   A skip x 20m
   A run x 20m
   Alternating high knee drills x 20m
   slow straight leg bounds

   Sprint starts
      - 1 step x 2
      - 2 steps x 2

Workout
   2 x 15m Hill sprints

   2 x 10m Sled runs @15kg load

   2 x 10m sprints

   2 x 30m sled sprints @10kg load

   2 x 30m sprints - quads were starting to be sore

   1 x 50m empty sled run slow and just jogging with form lol

Plyometrics
   4 x overhead shotput throw @7kg - furthest was 9.1m, 8.4m lowest

   4 x broad jumps - average distance was 2.5m

   Core work - twists, crunches and lower ab workout

   Box Jumps - using 1/4 squat and minimal knee bend jumps
      - 3 x 38"
      - 3 x 42"
      - 3 x 45"

Cool down
   stretch
   walk back

Comment
A good session, the rest on thursday seems to be enough for today's session to be really good and the runs felt fast and the hill has helped. I decided to do 23% for the 10m sled sprint and then reduced the load down to 15% for the 30m sprints, which feels better after. Plyos were good the broad jump is ok but the problem I have is that the first furthest jump I place a mark and when I try to beat it I can get close but I can't extend my leg in front to land further or i'm too scared too extend and land on my rear end. I'm probably not throwing the shot put probably as most of the measurement analysis tables I have seen are at 15m+. But a good session.