Phillipsta3 Log

Training Training Logs
21

12/20/2019
Decided to skip plyometrics workout this week after 4 nights of basketball.

22

12/22/2019
Strength

Bench Press
185x6, 165x8, 150x8

Chin-ups
5x6, green band x 10

Overhead Press
120x6, 105x9

Barbell Curls
90x7, 80x8, 70x8

Lateral Raise
15x20,8,8,8

23

12/23/2019
Plyometrics

Depth drop
24in x 10

Depth Jump
24in x 8 x 3

1-leg Depth jump
15in x 6 x 2(each leg)

24

12/26/2019

Strength

High Box Squat
165,195,225,250,280 x 3

Hang Power Clean
165 x 3 x 3

Vertical
19 in ( 3 attempts)

25

12/29/2019

Strength

Bench Press
190x6, 170x8, 150x8

Chin-ups
5x6
Body weight x 6 (4 negatives to get to 10)

Overhead Press
120x6 , 105x9

Barbell Curl
90x8, 80x8, 70x8

Lateral Raise
17.5 x 18,5,5,5

26

12/30/2019

Plyo

2 foot line hops:
3 x 10s

Vertical Jumps:
3 x 6

Tuck Jumps:
3 x 8

Depth Drop:
24in x 5 x 2

27

Missed several workouts due to the flu.

28

Strength
1/6/2020

High Box Squat
170,200,225,255,285 x 3

Hang Power Clean
175 x 3 x 3

ISO plank
2x30s

ISO Lunge
30s each leg

29

Plyometrics
1/7/2020

2-foot line hops
3x10s

Vertical Jumps
2 x 6 jumps

Tuck Jumps
2 x 6 jumps

Depth drops
24in x 6 x 2

30

Bodyweight = 206

Plyo:
1-leg Line Hops - 2 x 10 seconds (each leg)
Broad Jump - built up to max of 94 in.

Strength:
Neutral Grip Pull-up:
5 x BW, 10, 25, 45

Push Press:
6 x 85, 105, 120, 135

Barbell Curl:
8 x 65, 80
5 x 95

Tricep Caple Pushdown:
12 x 70, 80, 100

Lateral Raises:
25 lbs x 20, 6,5,4 (rest pause)