[zop]

7/4/08 Friday
-Squat-
Warmup
135 x 4
T3 Cycle Week 1 Day 1
185 x 10
155 x 10
145 x 10
135 x 10
135 x 10
Total Tonnage = 7550 lbs.

-Close Grip Bench-
135 x 5
145 x 5
155 x 5
165 x 5
185 x 5

-BORs-
135 x 5
145 x 5
155 x 5
165 x 5
185 x 5

-Standing One Handed Overhead DB Press-
45 x 10+10
45 x 5+5
55 x 5+5
55 x 5+5

*I had to work out at home and I would say it was a pretty good workout. So I'm starting the T3 cycle and 185 x 10 nearly killed me. I had to take many breaths in between reps. I also had to power clean and press it into position because I don't have a squat rack at home. I noticed that my power clean form is getting better. I think if I exclusively work on it I would be able to do some pretty good cleans.

[zop]

7/7/08 Monday
-Squat-
Warmup
135 x 5
185 x 5
T3 Cycle 1 Day 2
225 x 5
225 x 5
225 x 5
205 x 5
205 x 5
Total Tonnage = 5425 lbs

-Bench Press-
135 x 5
185 x 5
205 x 5
225 x 4
225 x 3

-BORs-
135 x 5
155 x 5
165 x 5
185 x 5
195 x 5

-Power Clean-
135 x 3
155 x 3
185 x 3 - PR

*I know I should've started much higher on the T3 squats I think I could've easily done 245 x 5. I was definitely reaping the benefits of the 10 rep squats from the last workout because I never got tired out during a set. Now I'm only wondering what to start with on Wednesday for the 3 rep day. I'm thinking 275, which would be only 20 lbs below my PR. I think I'll soon be repping my old PR for 3 reps lol. Didn't even notice the power clean was a PR. I think I can get up 205 or maybe even 225.

[zop]

7/8/08 Tuesday
-Jump Rope-
2:00
1:00 Rest
1:00
1:00 Rest
1:00
1:00 Rest
1:00
1:00 Rest
1:00

-Jump Circuit-
15 Power Jumps
15 Thrusters
15 Flying Step Ups
15 Calf Raises

x 3 w/ 3 minute rest between circuits

*So begins my training to increase my vertical jump, broad jump, and box jump. Jump roping was kinda hard, definitely noticed a lack of conditioning. Power jumps are basically jumping as hard as you can without tucking all the way. Like basically don't go past parallel, like one normally would for a full jump. Thrusters are calf raise jumps. It's jumping without bending the knee. Flying step ups are regular stepups except jumping and switching feet mid air. With one foot step onto a chair and jump off that foot, then land with the opposite foot on that chair. Then calf raises are just regular calf raises. Everything done as fast and explosively as possible.

[zop]

9/9/08 Wednesday
-Warmup-
Exercise bike x 10 min

-Squats-
Warmup
135 x 3
185 x 3
225 x 2
T3 Cycle 1 Day 3
275 x 3
265 x 3
245 x 3
225 x 3
225 x 3
Total Tonnage = 3705 lbs.

-SOHP-
95 x 5
105 x 5
115 x 5
135 x 5
145 x 3

-Deadlift (DOH w/ hook grip)-
185 x 5
225 x 5
275 x 5
315 x 5
355 x 3

-Good Mornings-
65 x 5
95 x 5
105 x 5
135 x 5
155 x 3

*Pretty solid day today. Legs feel pretty strong right now. Funny thing happened, I did my whole workout in the power rack. I was in there for probably about 1.5 hours. Not one person came to the power rack next to me to do squats. Well there was this guy at the beginning, but thats it. I felt pretty lonely. No one was in my vicinity. I was able to concentrate much better on my lifting though. I did 3 reps for -20 lbs of my PR. Next week I'm gonna try -10 lbs of my PR and the week after I'm gonna try 3 repping my PR. Pretty excited.

[zop]

9/10/08 Thursday
-Jump Rope-
1 minute rounds x 5 w/ 1 minute rest between rounds

-Jump Circuit-
15 Power Jumps
20 Thrusters
20 Flying Step-ups
15 Calf Raises

x 3 w/ 3 minute rests between circuits

*I changed the amount of thrusters and flying step ups in my jump circuit because I feel I can easily do a lot more thrusters and flying step ups really focus in on my unilateral leg strength, which is my biggest weakness in a jump. My standing vertical jump is a lot higher than my running one footed jump. I think i'm going to gain a lot from the flying step ups. Power jumps felt a lot easier to do than last time. I plan on doing this three times a week. I'm going to try really hard to be consistent for at least 2 months and I'm going to increase the amount of circuits by 1 every week.

[zop]

7/11/08 Friday
-Warmup-
10 min exercise bike

-Squat-
Warmup
135 x 3
T3 Cycle 2 Day 1
205 x 10
195 x 10
185 x 10
175 x 10
155 x 10
Total Tonnage = 9150 lbs., 1600 lb increase

-Bench Press-
135 x 6
185 x 5
205 x 5
225 x 4
235 x 2

-Power Cleans-
135 x 3
155 x 3
185 x 3
195 x 2 - PR (+10 lb, -1 rep)
205 x 1 - PR (+10 lb, -1 rep)
215 x 1 - PR (+10 lb)
225 x 1 - PR (+10 lb)
225 x 1

-Hyperextensions-
BW x 8
BW + 25 x 8
BW + 25 x 6

*Woooh man squats were tough. Ever set was hard as hell. Afterward I was barely able to walk. Bench was just for maintenance. Power cleans felt really great today. I feel like I can do a lot more if I get my form down a little better. I'm catching the bar kinda high on the heavier sets. I need to condition myself to go just a little bit lower and I know I can get at least another 30 lbs..

[zop]

7/13/08 Sunday
-Jump Rope-
1 minute rounds x 5 w/ 1 minute rest between rounds

-Jump Circuit-
15 Power Jumps
20 Thrusters
20 Flying Step-ups
15 Calf Raises

x 3 w/ 3 minute rests between circuits

*Sticking to the 3 times a week for the jump circuit. I the jump circuit also acts as a way to keep me active during my off days so I don't end up sitting around. I'm gonna try and add another round to my jump circuit next week. Might increase the reps to.

[zop]

7/14/08 Monday
-Warmup-
10 min exercise bike

-Squat-
Warmup
135 x 3
185 x 3
225 x 2
T3 Cycle 2 Day 2
265 x 3
245 x 4
225 x 5
205 x 5
205 x 5
Total Tonnage = 4950 lbs, 475 lb decrease

-Bench-
135 x 5
185 x 5
205 x 5
225 x 4
245 x 1

-DB Rows-
80 x 10+10
90 x 5+5
100 x 5+5
100 x 5+5

-Power Cleans-
135 x 5
135 x 5
135 x 5
135 x 5

*Sigh, today the weights just felt heavy. I don't know why. I was barely able to do the 265 set, I don't know why it felt so heavy. Maybe I did to much warmup. It might also be because I worked out in the afternoon and not late morning like usual. I'm just gonna try and focus on trying to beat my previous tonnages instead of going all out.

[zop]

7/15/08 Tuesday
-Jump Rope-
1 minute rounds x 5 w/ 1 minute rest between rounds

-Jump Circuit-
15 Power Jumps
20 Thrusters
20 Flying Step ups
15 Calf raises
x 4 w/ 3 minute rest between circuits

*Yeah, just keeping up with my vertical jump training. Feeling good on the jumping here's to hoping I feel good for squatting tomorrow.

[zop]

7/16/08 Wednesday
-Warmup-
7 min on exercise bike

-Squat-
Warmup
135 x 2
225 x 2
T3 Cycle 2 Day 3
285 x 3
275 x 3
265 x 3
255 x 3
245 x 3
Total Tonnage = 3984 lbs., Increase of 279 lbs.

-SOHP-
105 x 5
115 x 5
135 x 5
145 x 3

-Deadlift (Conventional DOH)-
185 x 5
225 x 5
275 x 5
315 x 5
335 x 4

-Pullups-
BW x 5
BW x 5
BW x 4

*Squats felt pretty good today. I guess next week is the week where I 3 rep my previous PR. After that I'll probably test a new PR. Feeling kinda tired right now.