[zop]

7/17/08 Thursday
-Jump Rope-
1 minute rounds x 5 w/ 1 minute rests between rounds

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

*Pretty happy that I've been consistent with this so far. I'm starting to feel the results. Flying step ups are becoming much easier and I feel more explosiveness off of one leg.

[zop]

7/18/08 Friday
-Squats-
Warmup
135 x 3
185 x 2
T3 Cycle 3 Day 1
215 x 10
205 x 10
195 x 10
185 x 10
175 x 10
Total Tonnage = 9750 lbs., Increase of 600 lbs.

-Close Grip Bench-
135 x 5

*I had to workout at home so I clean and pressed the weight into place for the squats. Man I was so spent after squats I was shaking on the bench and I couldn't really do anything more.

[Chaos Mitten]

Do you think Standard will give himself a pink belt when you can beat all of his lifts?

[zop]

I read his log, but I don't know what his PRs are for all his lifts currently. He's gone beyond all the PRs set in his first post of his log. I like to look at the progress that is on my first post because it is motivating. If I do pass him I think he should get a pink belt and I should get mod status.

[Chaos Mitten]

Originally Posted by zop

I read his log, but I don't know what his PRs are for all his lifts currently. He's gone beyond all the PRs set in his first post of his log. I like to look at the progress that is on my first post because it is motivating. If I do pass him I think he should get a pink belt and I should get mod status.

That sounds about right.

[Feature boy]

Hey, ZippityZappityZopper, I have a question for ya.

How do you figure out the assistance stuff for the T3 routine? I'm asking because I just started the routine for both my squat and bench. Most of the time I can only get to the gym twice a week, so there's not much room for other stuff. I figure at least some upper back stuff would be in order, but what else?

[zop]

Well for me I kinda just do the T3 + your basic 5x5. I start off everyday with the T3 squatting then i would go to my next lift, which is bench on Mondays and Fridays and deadlifts on wednesdays. I do just enough to maintain strength for those lifts. Then after that I try and do a squat assistance exercise or an upper back exercise. You know like good mornings, rows, pullups, etc.. I throw in SOHP in on wednesdays because I also want to maintain shoulder strength.

I'm also doing olympic movements at the end of the workout on mondays and fridays because I'm also trying to increase my vertical jump and oly lifts are excellent for building explosive power.

So yeah basically my routine is based around these priorities: 1) Increase squat 2) Increase vert 3) Maintain bench 4) Maintain deadlift 5) Maintain shoulder

[zop]

7/20/08 Sunday
-Jump Rope-
1 minute rounds x 5 w/ 1 minute rests between rounds

-Jump Circuit-
15 Power Jumps
20 Thrusters
20 Flying Step Ups
15 Calf Raises
x 4 w/ 3 minute rests between circuits

-Neck Harness Extensions-
25 x 15
25 x 15
25 x 15
25 x 15
25 x 15

-Neck Harness Curls-
10 x 15

-DB Curls / Front Raises-
25 x 15+15 / 5+5
25 x 15+15 / 5+5
25 x 8+8 / 5+5
25 x 8+8 / 5+5

-Wrist Roller-
10 x 3+3
10 x 1+1

-Landmines-
BB x 10
BB x 10
BB x 10
BB x 10

*Just kinda messing around today. I've decided to do the neck harness on my jump circuit days. This way I will be consistent with my neck and jump training. The rest was just whatever. The neck harness curls were hard to do for me. The harness kept falling off and it was hard to put on in the reverse position. I'll stick to extensions for right now.

I felt like curling so I did some curling and super setted that with some front raises. Wrist roller really made my forearms burn. I'm really happy with the landmines. I didn't feel any pain in my abs. Tonight I'm gonna try and do some situps and pushups. If I don't feel pain from the situps then I'm gonna resume core training next week and start to try and do some ab wheel rollouts again.

[zop]

7/21/08 Monday
-Squats-
Warmup
135 x 3
185 x 3
225 x 2
T3 Cycle 3 Day 2
265 x 5
255 x 5
245 x 5
235 x 5
225 x 5
Total Tonnage = 6125 lbs., Increase of 1175 lbs.

-Close Grip Bench Press-
135 x 5
155 x 5
175 x 5
185 x 5
195 x 5

-Dips-
BW x 5
BW + 10 x 5
BW + 20 x 5
BW + 25 x 5

-Power Cleans-
135 x 3
185 x 3
185 x 3

*Really happy with my squatting today. I'm glad I was able to get up 265. It wasn't easy, but I did it. Decided to do close grip bench today because I think I'm gonna lay off heavy bench for like a week. Power cleans felt pretty good as well and my form is definitely improving.

[Feature boy]

Originally Posted by zop

Well for me I kinda just do the T3 + your basic 5x5. I start off everyday with the T3 squatting then i would go to my next lift, which is bench on Mondays and Fridays and deadlifts on wednesdays. I do just enough to maintain strength for those lifts. Then after that I try and do a squat assistance exercise or an upper back exercise. You know like good mornings, rows, pullups, etc.. I throw in SOHP in on wednesdays because I also want to maintain shoulder strength.

I'm also doing olympic movements at the end of the workout on mondays and fridays because I'm also trying to increase my vertical jump and oly lifts are excellent for building explosive power.

So yeah basically my routine is based around these priorities: 1) Increase squat 2) Increase vert 3) Maintain bench 4) Maintain deadlift 5) Maintain shoulder

Cool, thanks, man.