Monday August 11
My weight is already going back up, since carbing up. I’m holding a lot of water.
Workout:
Barbell Curls: 95x14
Forearm curls: 100x15
Standing Smith Calf Raises:165x20
Seated Leg Curl:130x25
Front Squat: 190x10 (straight set
Seated Leg Press: 320x20
Front Squats really went up alot today, so i guess next time i will go up 10 lbs.
It’s been about a month since my last post, and i have only worked out about 4 times since then. Its really starting to piss me off, college keeps throwing me curve balls this year, that are keeping me out of the gym. Hopefully, i will be able to get everything back on track this week. I’ll post my 4 workouts that i have done in the last month, later tonight.
Well guys, after 14 weeks of inactivity i’m starting my log back. When i say inactivity i mean both writing a log and working out. Due to school, i have only been able to workout about 10 times in the last 14 weeks. But, i have finally found some time to workout again, so I am going to start my log back up.
For the last two weeks i have been doing the Crossfit WOD’s in order to get back into decent shape. One of my goals this year was to become more athletic by increasing my vertical jump, 40 time, andolympic lifts. To do this I have decided to do Coach Thibs Get Strong, Get Fast, Get Vertical. Hopefully this should do the trick.
Some quick notes: After not performing any bench press for 14 weeks, my max went from 265x2 to 265x5. Don’t ask me how my bench press went up so much, because i have no idea, but i wish it would continue. My squat also hasnt changed much if any. My parallel back squat went up to 405 before the break, and i have started doing butt to ankles squats with a max of 335. Thats pretty much it, so lets get to work.
Stats before Starting Get Strong, Get Fast, Get Vertical:
Standing Vertical (no step): 20"
Olympic Back Squat: 335
Bench Press: 295
Chin Ups:45lb x 6 reps
Workout 1
Olympic Back Squat: 225x5, 245x5, 265x5, 275x4
Romanian Dead lift: 225x5, 245x5, 265x5, 275x 4
Speed Squat: 165x 5sets of 2
Jump Squat: 45lb bar 3sets of 8
30inch box jump: 3sets of 8
Workout 2
Bench Press (Machine): 225x5, 245x4, 255x4, 265x5
Bent-over Row: 185x6, 205x6, 215x6, 225x6
Push Press: 135x6, 145x6, 150x6, 155x6
Weighted Chin Ups: BWx8, 25x6, 35x6, 45lb x6
My bent-over row would have been alot higher i think, but my back was still dead from RDLs. Other than that, I have been pretty happy with my overall with lifts after such a long break. Also if anyone has any good programs for increasing my vertical and my 40 yard time, please let me know. Or if you have any tips please let me know.
Gyms were closed last weekend, so i didnt get to do my 3rd and 4th workout of the week.
Today:
Olympic Squat: 225x4, 245x4,265x4, 280x4
RDL: 225x5, 245x5, 265x4, 285x4
Speed Squat: 165lbx5x2
Jump Squat: Barx3x8
Verical Jumps: 3x8 (average touch was about 9’6")
This sounds crazy, but I already feel considerably stronger. I am pretty sure I could have done 280x5 for squats, and 285x5 for RDL (grip gave out). I guess I will start making gains pretty fast since i took such a long break off. I am going to try to add five pounds to all of my big lifts every week, until i’m done with this first 6 week routine.
Bench Press: 225x6, 245x6, 255x6, 265x6
Bent-over row: 185x7, 205x7, 215x7, 225x7
Push Press: 135x6, 145x6, 155x6
Weighted Chins: BWx8, 25x6, 35lbx6, 45lbx6
Today went pretty well, all of my lifts went up except for chins which stayed the same. I am really looking forward to my next workout, because i get to do 5 workouts that I have never done before. So i should start hitting PR’s in those every week… hopefully.
Todays Workout
Depth Jumps from 18" box: 3x8
Jump Split Squats: 15lb each hand, 3x4each leg
Power Clean from Pins: 135, 155,165,175x4
Bulgarian Squat Iso-Contrast: 35lb each hand, 3x4 each leg
Top Squat Isometric: 3x5 (5sec each rep)
The Jump Split Squats were alot harder than I expected. I really liked the Power cleans from pins. I think they make me use better form, and concentrate on exploding up on my toes and really extending my hips. I can’t wait till next week when i get to do this again. I am also going to start adding some short sprints into one of my off days, and maybe some more jumping.
Sunday, Dec 7th
Incline Bench Press:135,145,155,165x10
Incline DB rows:25’s,35’s,45’s,55’s x10
Close Grip Bench Press:135,155,175,185x10
Straight Bar Curl:45,65,75,80x10
Man, I can’t believe how week my bicep curls have gotten, after not doing any for 15 weeks. Hopefully the strength will rebound. My incline bench was also lower than i expected, but it should come back up quickly. Also, my legs are still a little sore from yesterday’s workout, and I am trying to decide whether i should do my legs tomorrow or wait till tuesday.
12/10/08
Olympic Squat: 230,250,270,285x5
RDL: 230,250,270,290x4
Speed Squat: 5x2x170 lb
Jump Squat: 3x8xBar(45lb)
Vertical Jumps: 3x8 (averaged 9’10")
Today’s workout went pretty well. All my lifts are still going up. Speed Squats seem to be getting faster, and all the sets of RDL’s went up fast. Also I had one vertical jump that felt really good, and I am pretty sure i had a touch over 10’, which is HUGE for me. I hope everything keeps going this well.
Monday, 12/15/08
Depth jumps: 3x8 off of 1.5’ box
Jump Split Squat: 3x5(each leg) 15lb db in each hand
Power Clean from pins: 4x135,155,175,185lb
Bulgarian Squat iso-contrast:3x5 (35lb in each hand)
Today’s workout went pretty well. I feel that my depth jumps are getting better. My junmp split squats were ALOT easier than last week. The power cleans from pins went good as well, I had to use a thick bar, which may have actually been 50lbs, making the lift 190 lb. the bulgarian squats are already getting easier, i really like the burn they give you. I was supposed to do top squat isometric holds, but my local gym doesnt have a squat rack with pin holes above 2.5’ high, so I couldnt do them.
12/16/08
I woke up today and decided to do about 20 minutes of walking and jogging, because I need to lean down a little bit.
Today’s workout:
Bench Press: 205x5,225x5,245x5,260x5x270x3
Bent-over row: 185,205,220,230x7
Push Press: 140,150,160x6
Chin Ups: BWx6,25x6,35x6,45x8
My bench felt really weak today, maybe its because i did more warm up sets. Hopefully next time i will be able to get more reps on my last set of bench. On a good note, rows keep getting easier, as well as the push presses. I am looking forward to doing sprints tomorrow.
12/19/08
Olympic Squat:230,250,270,290x5
RDL: 235,255,275,295x5
Speed Squat: 5x2x175lb
Jump Squat: 3x8xBar
Vertical jumps: 3x8
The RDL’s just keep getting faster, so hopefully this will mean more explosion and a higher vert. I am pretty sure I was touching a consistent 10’ today, but when i tried it out on a basketball goal, i only got halfway up the net. So i guess i am going to have to remeasure the spot i have been trying to jump to.
12/23/08
Depth Jumps: 3x8
Jump Split Squat: 3x4(each leg) 20lb(each hand)
Power-clean from pins: 140,160,175,190x5
Bulgarian Split squat iso-contrast: 3x4(40lb each hand)
Still trying to figure out a way to do a top squat in my gym, the racks are set up weird. The power cleans seemed really easy today, but i think i may have used a lower pin position. All my other lifts seem to be getting stronger still. Friday, I am doing sprints, and looking forward to it. I also need to drop about 10 pounds, i could probably do this just by cleaning up my diet.
I had intended to sprints Friday, but i got a stomach virus and was throwing up half of the day. Saturday i was still sick, and trying not to throw up. Today i would do them, but my cleats are at the dorm, there is no track to run on, and its too muddy outside to run without cleats. So hopefully Monday i will be able to. Seems like everything that can go wrong lately has been.
12/29/08
Olympic Back Squat: 240,260,280,300x5
RDL: 245x5(Tweaked my back on number 3)
I had to end up workout after my first set of RDL’s. I really thought i had messed something up bad, and i could barely walk, let alone lift anything. Luckily i am working in a PT clinic right now, and one of the PT’s gave me one exercise to do. During the first rep of the exercise he told me to do, it popped and everything felt perfect again. He told me i had a Facet joint had become misaligned, and that it should be fixed now.
On a good note, my back squat went up 10lb this week,and i am still going butt to ankles. I plan to run tomorrow before or after doing my upper body workout.
It has been a while since i have posted, but for the most part my workouts havent stopped.
1/2/09
Bench Press: 135,185,195,205x8
Push Press: 135,145,155,160x6
Close Grip Bench: 135,155,175x8
Dips: 20xBW (immediately after last set of close grip)
I have decided that for upper body i am going to use higher reps, in hopes that the change will spark some growth, and maybe some strength gains as well. It seemed to go decently today.
1/6/09
jump split squats: 3x5x20lb in each hand
Power clean from pins: 135,155,175,195x4
Bulgarian split squat iso-contrast: 3x5x45lb(in each hand)
For some reason i forgot to bring my workout log with me and forgot to do depth jumps and top squats, i can do these again, since i am back at my school gym.
1/9/09
bench press:135,185,195,205,215x7
push press: 135,145,155,165x6
close grip bench:140,160,180x8
Dips: BWx20 (immediately after last set of close grip)
I dont know whats going on with my bench press, but hopefully it will come up some more. At one time i could do 225x8, and now only 215x7. I’m hoping i get back in the groove of things once school starts back up.
1/12/09
Olympic Back Squat: 245x5,265x5,285x5,305x2 WTF
RDL: 245,265,285,315x4 Grip went
Speed Squat: 185x5x2
Jump Squat: Barx3x8
Vertical Jumps: 3x8
Well i think i have milked this program for about all that its worth, for now anyway. Here are my stats from the beginning of Get Strong, Get Fast, Get Vertical:
Standing Vertical (no step): 20"
Chin Ups:45lb x 6 reps
Olympic Back Squat: 275x4
Romanian Dead lift: 275x 4
Stats at the end of Get Strong, Get Fast, Get Vertical:
Standing vertical: 26"
Chin ups: 45lbx10
Oly Back Squat: 300x5
Romanian Dead lift: 315x4
Overall I am pretty happy with this program. All of my other lifts went up as well during this program, except for my bench press. the most important thing for me was the 6" increase in my vertical jump. thats probably just newb gains, but i’m still happy with it.