Speed bench straight bar 135lbs+red bands 8setsx3reps
Floor kettlebell tricep extension 53lb kettlebells 5setsx8reps
Chest supported rows 260lbs 4setsx8reps
Reverse pec deck 135lbs 2setsx15reps
20kg kettlebell shoulder press 2setsx12reps
Shrugs 4setsx12reps 305lbs
Morning football drills - Route running, spot catching drills, and one on one coverage drills. One on one coverage drills 5 yards away and press coverage drills around 1.5 yards away.
Evening speed squats 205 bar weight+average bands 10setsx2reps
Glute-ham raises 4setsx8reps bodyweight
Lat pulldowns wide grip 175x10reps 210x10reps 235x10x2sets
Seated band abductions blue band+orange band 3setsx10reps
Football drills - route running and block shedding
Body was feeling tired so I decided not to lift tonight
Max effort bench day straight bar reverse band bench press - 371lb. easy lift, tried 411lbs. and came close to locking it out. 225lb. rep out afterwards for 22 reps.
Tris 3setsx15reps single pulley pushdowns 90lbs.
Chest supported rows 3setsx10reps 260lbs. using all three grips
Reverse pec deck 195lbs. 4setsx8reps
Shoulder shrugs 4setsx10reps 305lbs.
Cable bicep curls 3setsx10reps 100lbs.
Hip thrust 245x5x2sets 335x5 445x5x3sets
Seated band abductions blue+orange band 5setsx12reps
Ab straps 125x10x3sets
Field work - Route running, spot catching, one on one coverage drills, reading the option drills.
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