[sanyo89]

So I've made other logs and have failed to update them consistently, but this time will be different.

Stats:
Age: 19
Weight: 175-180lbs
Height: Between 5'10 and 5'11
Reach:
Vertical (you will see later):
Body Fat: Unknown

Strength: I'm doing a slightly modified Bill Starr 5x5 Routine (M,W,F) along with AirAlert (Vertical Jump Program)
Conditioning: Running/Playing basketball every off day of lifting (T,Th, Sat)
Diet: I eat clean (Gourmet Nutrition (A++)) and try to pack as much protein in the day as I can
Supplements: Whey protein, Creatine (sometimes), Mutli's, Fish Oil, Flax Oil, B-Complex, Muscle Milk (sometimes), ZMA (until I run out)
Training: 5 days a week of 2-3 hour sessions of Muay thai and BJJ

Goals:
For Sept 08'
Strength: Current/Future (All in lbs)
Bench: 225/240
Squat: 295/350
Row: 200/?
Deadlift: 335/405
Pclean: 145/185
Pullup: 5x5 BW/5x5 w/ +25
Dunk a basketball by next summer
Be proficient at rolling and sparring at the end of the summer. Be able to put some combos together and smoothly attempt some basic submissions. In the distant future, fight.

Routine (M,W,F)
Format - Weights x reps x sets

Workout 1 (Monday)

Bench: (X)x5x5, (X)x2x1, (X)x1x1

Squat: (X)x5x5, (X)x2x1, (X)x1x1

Row: (X)x5x5, (X)x2x1, (X)x1x1

Weighted Situp: (X)x25x5

DB Presses: (X)x10X3

Workout 2 (Wednesday)

Deadlift: (X)x5x5, (X)x2x1, (X)x1x1

Military press: (X)x5x5, (X)x2x1, (X)x1x1

Pullups: Bodyweight x5x5 + (X)

Clean: (X)x5x5, (X)x2x1, (X)x1x1

Dip: Bodyweightx10x5 + (X)

Workout 3 (Friday)

Bench: (X)x5x5, (X)x2x1, (X)x1x1

Squat: (X)x5x5, (X)x2x1, (X)x1x1

Row: (X)x5x5, (X)x2x1, (X)x1x1

Weighted Situp: (X)x25x5

DB Presses: (X)x10X3

Tuesday & Thursday
Jump Rope 5, 2 min rounds
Sherdogg Challenge (100p, 100s, 20c, 2mile)
Basketball/Running

Air Alert: Some vertical jump program my bro had purchased yearssss ago. Going to give it a go.
Week Leap Ups, Calf Raises, Step Ups, Thrust Ups, Burnouts(wed)

sets reps sets reps sets reps sets reps sets reps
1 2 25 2 10 2 10 2 15 1 100
2 1 50 2 20 2 15 2 20 1 200
3 1 75 2 25 2 15 2 25 1 300
4 1 75 2 30 2 20 2 30 1 400
5 2 50 2 35 2 20 2 35 1 500
6 1 100 2 40 2 25 2 40 1 600
7 1 125 2 45 2 25 2 50 1 700
8 2 75 2 50 2 30 2 60 1 800
9 2 100 2 55 2 30 2 70 1 900
10 2 125 2 60 2 35 2 80 1 1000
11 2 150 2 65 2 35 2 90 1 1100
12 2 200 2 70 2 40 2 100 1 1200



Training As of now until I start work 5/26/08
I've completed about a month of training before school started this year, and have started up again 5/19/08. I suck but I'm working hard.
M: Muay thai 6-8, Grappling 8-9
T: Muay thai 9-11 or Muay thai 6:30-7:30, Grappling 7:30-9
W: Grappling 9-11
Th: Muay thai 9-10, Grappling 10-11
F: Muay thai 6:30-7:30
S & Sun: off

Any comments/suggestions no matter how rude, inappropriate or embarrassing would be greatly appreciated (as long as it will help me)

[sanyo89]

5/26/08
(m)Bench 135*10 145*5 155*5 165*5 175*5 185*5 195*4 205*3 135*15
Squat 135*10 185*5 225*5 225*5 235*5 245*5 265*3 285*1
Row 135*10 145*5 145*5 155*5 65*5 165*5 185*5 185*4
Wsit 25*10*5
DB Press 55*10 60*10 65*10 instead 55*10, 60*7, 60*7

Felt strong for all of the main lifts (1st three), situps went well, but failed last two sets. DB presses were atrocious. I was dead from the other lifting.

[zop]

Can you give a basic outline of the AirAlert program. I'm very interested to see what they have you do. Exercises with reps/sets and frequency will be great.

[sanyo89]

can you follow the numbers above? The first number is week, then starts sets/reps, sets/reps etc of the workouts listen above in that order.

Air Alert II - The Complete Vertical Jump Program

For air alert ^^^^

[sanyo89]

Just completed air alert
Did about 2.5x the amount required for today.
Step ups and leap ups burned my quads like a bitch.
The calf raises and thrust ups were not difficult at all.

Jesus christ I am sweating like I just ran 15 miles. Good stuff. (Its probably not a good idea to be doing this on the same day I do squats. oh well.)

Leap Ups, Calf Raises, Step Ups, Thrust Ups

sets reps sets reps sets reps sets reps
2 25 2 10 2 10 2 15

[endlessscott]

Stick with it man. I'm the same way, every time I start making some gains I get lazy and give up for a while.

How'd the rack turn out anyway?

[sanyo89]

oh the rack. its very nice. I'll post some pictures as soon as I take some. I just cannot work out at home - no motivation. The rack will be for days I cannot make it to the gym. Thanks again for the guidelines.

its not that I give up lifting... its that i give up the log.. haha

[sanyo89]

5/27/08
Played basketball from 6:45-9 today. Boy am I tired.
Class 9-11 tomorrow along with workout & air alert. Need sleep.

[sanyo89]

5/28/08
(w)Deadlift 135*10 225*5 225*5 225*5 265*5 275*5
Mil Press 95*10 105*5 115*5 125*5 135*5 140*1 140*1
Pullup bw 5*5
Pclean 135*5*5 140*2 145*1
Dip bw*10*4, 25lbs*7*1

Played basketball for 45 mins

Then did Air Alert... my legs are screaming

[sanyo89]

5/29/08

Played basketball for about 1 1/2 hours