keith lifting
Hello World,

I got the first post jitters but this is my first website for my business End Line Training Systems.  I started the business in January and have been training athletes and clients both online and in person since then.  I am also the head Physical Preparation Coach at Calaveras High School.  I feel the start of the website will help to promote the company and help me be able to help many athletes.  The objective of the website is to provide information so athletes can better their performance  for their sport.  I will also be tracking my own training via blog
My training right now is just focusing on getting as strong as possible and general aerobic fitness.  I train 6 days per week, 1-2 times per day.  I just started squatting again after a 4 month lay-off due to a hip injury sustained during a rep max.  Before that I have not squatted in 3 years seriously due to a variety of injuries and the fact that squatting 25-50 more pounds wasn’t necessarily going to make me a better football player for the risk involved in injury.  I have a long list of injuries that I might go into later but for now here is my breakdown of my training week.

Monday A.M.
Heavy Oly Lifting
Dead Squats
B. Ext W/ SSB
Weighted Abs
Monday P.M
Tempo Run
Tuesday A.M.
Upper Body Work-Pull-ups
Tuesday P.M.
Weds A.M.
Light Oly Lifting
Front Squats
Weighted Abs
Weds P.M.
20 min Aerobic Workout with weights (Crossfit Style)
Thursday A.M.
Beach Workout+Endurance Abs
Friday A.M.
Heavy Oly Lifting
Trap Bar Deads
Deficit Deads
Weighted Abs
Friday P.M. Aerobic Workout (CrossFit Style)
Incline Bench Press W/ Swiss bar
Military Press W/ Swiss Bar
Chin-ups w/ Weight
Endurance Abs

That’s a basic look at how my workouts are supposed to look.  This was my first week on the program and things got a little off due to the fact that I was sore as hell after doing 18 sets of squats Monday.

Snatch 5×3@95 pounds
Clean and Jerk 4×1 up to 185
Clean 4×1@225
Squat 135×5, 185×3, 225×1, 275×1, 315×1, 365×1, 405×4- Could’ve gotten a few more but called it a day.  Just wanted to see how many I could get easily w/ 405.
Squats w/ Safety Squat Bar. 5×5@260
Dead Squats w/ Safety Squat Bar 8×1@225
Back ext W/ SSB +10’s 4×10
Monday P.M.
Went to CrossFit and make up my own W.O.D. First time doing dips and HSPU in two years so I was pretty sore afterwards
50 Double Unders
21 Ring Dips
10 Atlas Stone Loads(76# stone)
15 Ring Dips
10 Atlas Stone Loads
9 Ring Dips
50 Double Unders
Afterwards I did weighted planks, db side bends and waiter walks. 3 sets.
Tuesday A.M.
Pull-ups 5×8
Db Curls 4×10-12
Upper Back Jack on incline Bench 4×10
Tuesday P.M.
Basketball for 2 hours- Adductor was feeling like it was going to explode.
Wednesday P.M. 1
Tire flip practice
W.O.D in the sand
15 min AMAP
3 Box Jump
5 Burpees
14 OH Backwards Lunges
7 HR Push-ups
1 20 yd bear crawl
After did Tabata Planks
Wednesday P.M. 2
After the crossfit W.O.D I waited around to do some Oly lifting
Snatch 5×1 @95#
Clean 5×1 up to 260#
Push Jerk 5×1@185
Was feeling pretty burnt out and tight so I just did some shoulder rehab and rolled out for like an hour.  BTW I roll out at least 30 mins to 2 hours everyday…kinda a bad habit at this point but it keeps me healthy.
Friday P.M.
Got to CrossFit gym feeling pretty much like I wasn’t going to be able to do anything but after a nice 90 min roll out sesh I was reading to go.
Sumo Deadlift 5×3@365
Snatch 5X1@95#
Clean +4 Front Squats @185×8 Sets
GHR 3×6 w/ 8# M.B.
Got to work out with one of my online clients today for Tempo’s 2×10@110yd and M.B. Throws 2×8.
After wards I worked up to 235 Push Press and called it a day after abs.
Well there was my first week back of squatting.  Everything didn’t go quite as planned but hopefully now my adductor is intact I’ll be able to follow the plan starting Monday.


There are no comments yet.

Leave a Reply

Your email address will not be published. Required fields are marked *