[grizz_mv]

tomorrow i start one of the most kick-ass 12 week training programs i've ever seen. im trying to combine 3 different programs into one. im going for strength, quickness and speed, and hope to gain some weight while doing it.
i think i got everything worked out now thanks to some help from some members, so i hope it goes well. i thought i'd open up sort of a training log, to keep me motivated on those days where you dont feel like getting out of bed. so if you got comments, negative or positive, throw them out. i'll post the workouts later when i get some more time, and when im not lazy. i also wanted to say thanks to those on this site who have helped me with many of my training questions, i'll let you know how it goes, hope to post once a week

[grizz_mv]

Each week i alternate from speed to strength. starting next week workout starts at 4:30 am
Stats: 17 years old, 6',0" at 165lbs.
Squat: 450 Deadlift: 365 Bench: 180 Military: 135 Leg Press: 1005
Week 1
Speed
Day 1: Lower Body
45 degree leg raises 5 sets(12,10,8,6,12 reps) - 25lbs
Squats: 6 sets/ 3 reps - 205lbs
Stiff-Leg Deadlifts: 6 sets/ 3 reps - 155lbs
High Pulls: 6 sets / 3 reps - 110lbs
Iso. Deadlift Holds: 2 sets 8 sec. each @ 3 positions
Partial Deadlift - 4 sets / 3 reps - 365lbs
Max Height Jumps 3/14
S/L Hypers 3/8
S/L Step ups 3/12
S/L Calf jump-curls 3/8
S/L Calf jumps 3/11
cable shin flex, 3/11 - 30 lbs
Running- 4-5pm, 5-10miles

[grizz_mv]

Day 2: Upper Body (presses)
4:30 am
Internal Rotations - 5 sets (12,10,8,6,12 reps) - ?
Bench Press - 6 sets/3 reps - ?
Military Press - 6 set/3 reps - ?
Iso Bench - 2 sets 8 sec. @ 3 positions
Iso Military - 2 sets 8 sec. @ 3 positions
Partial Bench Press 4 sets/3 reps - 180lbs
Partial Military press 4 sets/3 reps - 135 lbs
jumping pushups -
Dumbell Press - 3sets/5reps - ?
Arnold Press - 3sets/5reps - ?
Lying Tricep Press 3sets/5reps - ?

4pm sprinting and quickness workout
Lunges - 2 sets @ 10 yards
Ski Jumps - 2 sets @ 10 yards
Sprints - 2 sets @ 60 yards
forward rapid fire - 2 sets @ 5 yards
forward hammer hops - 4 sets @ 5 yards
forward hammer hops 6 hops/ 1 jump - 2 sets @ 15 yards
forward x-jumps 6 hops/ 1 jump - 2 sets @ 15 yards
forward ski jumps 6 hops/ 1 jump - 2 sets @ 15 yards
forward hammer hops 6 hops/ 1 jump - 3 sets at 15 yards
knee-tuck jumps - 2 sets @ 20 yards
alternate bounding - 4 sets @ 30 yards
Regular skip(high knee) - 2 sets @ 20 yards
Regular skip(butt-kick) - 2 sets @ 20 yards
Regular skip(high knee up and out) - 2 sets @ 20 yards
Fast skip to sprint - 2 sets @ 5+20 yards
Fast skip to sprint - 2 sets @ 5+20 yards
Reg. skip to fast skip - 2sets @ 10+5 yards
Reg. skip to fast skip - 2 sets @ 10+5 yards
start + short acceleration - 2 sets @ 30 yards
acceleration sprints - 2 sets @ 30 yards

Day 3: same as day one

[grizz_mv]

Day 4 Upper Body (pulls)
4:30 am
external rotations 5 sets( 12,10,8,6,12) 30 lbs
Bent Rows 6 sets/ 3 reps - ?
Iso Lying Pull Holds 2 sets 8 sec.@ 3 pos.
Flying Pull Ups - ?
Pull Ups - 3 set/ 5 reps
Seated Row - 3 sets/ 5reps - ?
60 deg. lying trap row - 3 set/ 5 reps - ?
dumbbell bicep cleans - 3 sets/ 5 reps - ?

4 pm quickness workout
all are @ 2 sets
walking lunges - 10 yds
ski jumps - 10 yds.
sprint build ups - 60 yds.
forward rapid fire - 5 yds.
forward hammer hops - 5 yds.
forward ski jumps - 5 yds
forward hammer hops -10 yds.
forward x-jumps - 5yds
forward rapid fire snake- 5 yds.
forward x-jumps - 10yds
lateral hammer hops - 5 yds
lateral ski jump - 5 yds
lateral ski jumps - 10 yds
forward hammer hops 6 hops/ 1 jump - 10 yds
forward x-jump 6 hops/ 1 jump - 10 yds
lateral ski jumps 6 hops/ 1 jump - 10 yds
forward hammer hops 6 hops/ 1 jump - 15 yds.
forward knee-tuck jumps - 15 yds
vert. power jumps - 10yds
lateral knee-tuck jumps - 15 yds
forward knee-tuck jumps - 15 yds
reg. skip (high knee) - 20 yds
reg. skip ( butt-kick) - 20 yds
reg. skip (high knee up and out) - 20 yds
fast skip to sprint - 5+20 yds
fast skip to sprint - 5+20 yds

[grizz_mv]

Day 5 is the same as Day 1, only with different plyometrics
Day 6 is the same as Day 2
Day 7 is rest