[zop]

NP!

7/22/08 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 5 w/ 3 minute rest between circuits

-Wall assisted Ab wheel rollouts-
BW x 5
BW x 5
BW x 5
BW x 5
with slight increasing of length with each set

*Just keeping up with the vertical jump training. Didn't feel pain in the stomach area so I think my abs are good to go now. Man tomorrow I plan to 3 rep my PR, I'm stoked.

[zop]

7/23/08 Wednesday
-Squats-
Warmup
135 x 4
185 x 3
225 x 2
T3 Cycle 3 Day 3
295 x 3 - PR
285 x 3
275 x 3
265 x 3
255 x 3
Total Tonnage = 4125 lbs, Increase of 141 lbs.

-SOHP-
105 x 5
115 x 5
135 x 5
145 x 5
155 x 2

-Deadlifts-
185 x 5
225 x 5
275 x 5
315 x 5

-Pullups-
BW x 5
BW + 10 x 5
BW + 20 x 5

*Yeah!! I three repped my old PR. I knew I was going to be able to do it all day. Everything felt nice and tight and the weight felt light. I can probably easily do 315 now. I'll figure out my new 1 RM next Wednesday so I can put something down for the competition. My legs felt really tired for the deadlifts so I only did 4 light sets.

[zop]

7/24/08 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

*Felt kinda tired today. I wanted to get in some ab work, but felt outta it afterwards. I was kinda amped to do my jump stuff this morning then I got side tracked with some porn until I busted a nut then a couple hours later I did this so I'm attributing my lethargicness to the busting of my nut.

[zop]

7/25/08 Friday
-Warmup-
7 min exercise bike

-Squats-
Warmup
135 x 3
185 x 2
T3 Cycle 4 Day 1
215 x 10
205 x 10
195 x 10
185 x 10
185 x 10
Total Tonnage = 9850 lbs., Increase of 100 lbs.

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

-BORs, strict-
135 x 5
135 x 5
135 x 5
135 x 5

-One Handed BB Snatch-
65 x 3+3
85 x 3+3
95 x 1+1
105 x 1+1

*Legs felt pretty tired, but I was still able to pull off an increase for the T3 cycle. I always ride the exercise bike before I start lifting, but I forget to write it down so on my past days of lifting I might not've included it even though I did do it. Man it was so annoying at the gym today. These 3 girls were in the squat rack next to us doing front squats (yay), but it was just so hard to concentrate. Then when I was doing 1 handed BB snatches I was showing my friend how to do db swings and I think this other guy was laughing at us with his buddy.

Now this guy is really intense. When I first saw him a couple months ago he only did bodybuilding stuff. Only recently have I seen him switch to stuff like db snatches. Today he was doing speed deadlifts following by jump rope following by step ups. He's probably training for a fight and he looks to be extremely in shape. I always seem to see him do circuits lately and they are quality circuits. My hats off to him.

Oh and I tried dunking after my workout today. Even though my legs were tired as hell and I didn't have my basketball shoes with me I was still able to dunk fairly easily off a running two footed jump.

[MatterOverMind]

Damn. Zops got hops.

I seem to be able to jump higher from a standing start.

[zop]

^^ Gracias. I can't wait to see what I'll be able to do pre-workout in some decent shoes.

7/27/08 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 5 w/ 2 minute rest between circuits

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

-Reverse Crunches-
x 10
x 10
x 10
x 10
x 10

*Had to decrease time between jump circuits because I was short on time. Didn't turn out as detrimental as I thought it would, might make the change permanent. Tried out reverse crunches today and I like those. Still can't figure out a way to do neck harness curls. To properly keep it on I have to keep the straps over my eyes which is very uncomfortable, for the neck curl, and when I move my head back it fells like the whole thing is gonna fall. I tried to do static holds, which was ok but still uncomfortable.

[zop]

7/28/08 Monday
-Warmup-
Exercise bike x 7 minutes

-Squats-
Warmup
135 x 3
185 x 3
225 x 2
T3 Cycle 4 Day 2
275 x 5
265 x 5
255 x 5
245 x 5
235 x 5
Total Tonnage = 6375 lbs., Increase of 250 lbs.

-Bench Press-
135 x 5
185 x 5
195 x 5
205 x 5
205 x 3

-Good Mornings-
BB x 5
95 x 5
135 x 5
135 x 5
135 x 5

-Power Cleans-
135 x 5
155 x 3
175 x 3

*I widened my stance for the squat and when I went down I made an extra effort to stick my but down on the way down and I found a certain groove that works extremely well. Like I can really feel the stretch-reflex at the bottom in this groove. I hit the groove a couple times, but at the heavy weights I was having trouble keeping my butt out. I need to find this groove again.

[ratman201]

Originally Posted by zop

Still can't figure out a way to do neck harness curls. To properly keep it on I have to keep the straps over my eyes which is very uncomfortable, for the neck curl, and when I move my head back it fells like the whole thing is gonna fall. I tried to do static holds, which was ok but still uncomfortable.

I think your best option would to be one of those wrap around ones like Ross Enmait uses. They are only like $15, the weight is less, but you won't be able to do nearly the amount of weight in neck flexion as you would in a neck extension. Try title or everlast boxing I think they both sell one.

[Teedoh74]

If you need a spotter let me know.

*reps*

[zop]

Originally Posted by ratman201

I think your best option would to be one of those wrap around ones like Ross Enmait uses. They are only like $15, the weight is less, but you won't be able to do nearly the amount of weight in neck flexion as you would in a neck extension. Try title or everlast boxing I think they both sell one.

I can't find a video of him using it but I found an add for the Harbinger ones on his site which is actually the exact same ones I have.